The Vegan Nutritionist's Blog

Korean BBQ Tempeh and Rice Summer Rolls | Easy Plant-Based Recipe

Sat, 25 Jan 2025 16:22:13 GMT

Korean BBQ Tempeh Summer Rolls

Yearning for Korean BBQ—but looking for a lighter, plant-based option? Look no further than these delicious Korean BBQ tempeh and rice summer rolls! ��

Packed with flavour, fresh veggies, and protein-rich tempeh, these summer rolls make for the perfect way to cool down. All while satisfying those taste buds! Plus, they’re incredibly easy to make. So, you can whip them up for a great weeknight meal or a satisfying lunch.

Keep reading to learn all about this delicious meatless main—including its health benefits and an easy recipe. So, let’s get started!

Health Benefits of Korean BBQ Tempeh and Rice Summer Rolls

These rolls are incredibly delicious (and aesthetic on the table!). Simultaneously, they have great nutritional value. The rolls are a fantastic source of plant-based protein from the tempeh and Korean BBQ rice. Simultaneously, the vegetables provide essential vitamins, minerals, and fiber. Let’s break down the health benefits—

Rich in Plant-Based Protein

This recipe is great for vegetarians and vegans because of its protein content. It provides a satisfying amount of protein from tempeh, crucial for building and repairing tissues as well as managing blood sugar levels. Plus, it keeps you feeling energized!

Promotes Gut Health

The combination of fiber from the tempeh and vegetables—as well as potential probiotics from kimchi—contributes to a healthy digestive system. Fiber keeps things moving smoothly. Simultaneously, probiotics may help regulate gut flora (and boost immunity).

Supports Weight Management

The fiber content in our summer rolls also keeps you feeling fuller for longer, promoting satiety. This means it can help you in your weight loss efforts.

Vitamins- and Minerals-Packed

The vegetables we’ll be adding provide some good vitamins and minerals. Cucumber and white cabbage both provide vitamin K (for blood clotting) and vitamin C (an antioxidant), while carrots are great sources of vitamin A (for healthy vision).

Light and Refreshing

Compared to traditional Korean BBQ, this summer roll version offers a lighter and cooler option. So, if you’re looking for a refreshing summertime meal, this is the recipe to make!

Korean BBQ Tempeh Summer Rolls Recipe

How to Make Korean BBQ Tempeh and Rice Summer Rolls

Serves 2

Ingredients

For the Korean BBQ Tempeh

1 block tempeh, sliced thin

1/4 cup soy sauce

2 tablespoons brown sugar

1 tablespoon rice vinegar

1 tablespoon sriracha (or gochujang for a more authentic flavor)

1 tablespoon sesame oil

1 clove garlic, minced

1 teaspoon grated ginger

For the Summer Rolls

1 package Korean BBQ or BBQ flavoured rice (cooked according to package instructions)

1 cucumber, julienned

1 carrot, julienned

1/4 cup white cabbage, shredded

1/4 cup pickles or kimchi, chopped (optional)

1 package rice paper wrappers

You can also whip up a peanut dipping sauce with these ingredients…

1/4 cup creamy peanut butter

2 tablespoons soy sauce

1 tablespoon rice vinegar

1 tablespoon sriracha (or to taste)

1 tablespoon lime juice

1 tablespoon water (add more for desired consistency)

Method

Marinate the Tempeh. In a bowl, whisk together soy sauce, brown sugar, rice vinegar, sriracha, sesame oil, garlic, and ginger. Add the sliced tempeh into the mixture, and then toss it to coat. You want to keep this marinated for at least 30 minutes. Bonus points (or should I say, a deeper flavour) if you leave it overnight.

Cook the Tempeh. Heat a pan over medium heat. Add the tempeh and marinade, and cook it for 5-7 minutes per side. Alternatively, fry until it’s golden brown and crispy. Then, set it aside and let it cool.

Prepare the vegetables. Julienne the cucumber and carrot; shred the white cabbage and chop the kimchi (or pickles).

Assemble the summer rolls. Time to put that magic together. Prepare a shallow dish with warm water. Dip a rice paper wrapper in the water for a few seconds, just until it’s softened. Then, lay the wrapper flat on a plate.

Start by adding a layer of Korean BBQ rice in the center of the wrapper. Top with julienned cucumber, carrot, shredded cabbage, and a few pieces of tempeh. At this point, you can also add kimchi or pickles for that extra kick of heat.

Fold the bottom edge of the wrapper over the filling. Fold in the sides tightly, then roll up firmly to enclose the filling. You can then repeat this with the remaining wrappers and filling.

And, enjoy! Devour the summer rolls fresh with your favourite dipping sauce, like a simple peanut sauce made by whisking together peanut butter, soy sauce, rice vinegar, sriracha, lime juice, and water.

And, there you have it! Your very own Korean BBQ tempeh and rice summer rolls are ready to enjoy with loved ones on a hot summer evening ��

Do You Need Personalised Nutrition Advice?

I am a qualified vegan nutritionist. I like to create meal plans that are tailored to your needs. On top of that, I can guide you and reassure you along your journey. I’ll give you that push you need to start—and extra support along the way to keep you on track. If you like to keep your nutrients topped up with supplements, I can provide guidance on that as well.

In short…I’d like to help you unlock a healthier version of YOU ��

Ready? Let’s chat!

Creamy Chickpea and Potato Soup | Vegan Recipe

Sat, 21 Dec 2024 18:05:16 GMT

Creamy Chickpea & Potato Soup

Why You’ll Love This Recipe

So, why exactly should you try this recipe? You’ll instantly fall in love with the soup, and for a number of reasons.

Easy to Make

This soup uses simple (and wholesome!) ingredients, and the recipe steps are relatively easy. No compromise on the flavour, though ��

Plant-Based

Seasonal soups are all around—but there’s something special about a chickpea soup that’s equally delicious + big on health benefits. My recipe uses only plant-based ingredients, and is perfect for vegan lifestyles.

Comfort Food

On a chilly winter evening, most of us look towards comfort food. Bonus points if it’s a warm hug in a bowl.

Nutritional Benefits of Chickpea and Potato Soup

What’s all the rave about? What exactly does chickpea and potato soup do for your body—apart from releasing the happiness hormo ne ?

Let’s see all the nutritional benefits packed in this delicious soup.

Chickpeas for Protein

Chickpeas—or their other name, garbanzo beans—are full of protein, iron, and zinc. They are a legume like lentils (and all other beans).

Chickpeas are a delicious form of plant-based protein; they’re rich, creamy, and have a mild flavour.

In one can of chickpeas, you can expect:

Carbs 61 grams

Protein 19 grams

Fat 6 grams

Calories: 364

Another benefit of chickpeas we’re utilizing here is their fibre content. Fibre is fulfilling—and can keep you full for longer periods.

Chickpeas also have a low glycaemic index , so your body will digest them slowly and they can help you reduce insulin resistance. This means this soup will keep that tummy filled and keep hunger pangs away, whilst also reducing your risk of diabetes. Especially great if you’re pursuing a weight loss diet!

Potatoes for Carbs

I don’t blame you if you’re hesitant about using potatoes. They do get a bad rep sometimes. But if used the right way, they can benefit your body in so many ways!

Potatoes are full of antioxidants. They can also supply vitamins and minerals—including vitamin C, B6, and potassium. Together, all these nutrients improve your overall health.

Potatoes, too, are a good source of fibre. So, they can keep you feeling full for longer.

Onions and Garlic—the Dynamic Duo

We often add this duo to enhance the flavours of our meals, but did you know they hold so many health benefits, too?

Garlic can boost your immune system and help you fight off those germs. Onions, on the other hand, are packed with antioxidants. They can also benefit your heart health.

The Power of Fresh Herbs

Aromatic herbs easily make their way into any soup. After all, they add depth to the flavours! But despite their minimal presence, they can have BIG benefits.

Rosemary contains phytochemicals—these can improve your eye health. Plus, it has plenty of anti-inflammatory compounds (which can help fight the inflammation in your body).

On the other hand, sage has vitamins A and C—along with other antioxidants—that can reduce your risk for diseases. Sage can also boost your brain and digestive health.

We saw the benefits; now, what ingredients do you need to put together a delish chickpea and potato soup?

Let’s list them in a compact way below—

Cooked chickpeas, surely you have some tins stored right?
Potatoes, a staple in any kitchen, grab a couple of those!
Veg stock cubes, I like using low sodium, add two of those to freshly boiled water.
Rosemary and sage, bonus point if fresh and you have them growing in your garden!
Onion and garlic, I often use powdered in this recipe to keep it oil-free, but you can use fresh and prepare as you usually would, if you prefer.

Creamy Chickpea & Potato Soup Recipe

Found all those from your larder, didn’t you? Once you have them out on the counter, use the following steps to make this bowl of comfort:

Serves 4

INGREDIENTS

800g cooked chickpeas, rinsed and drained
2 medium potatoes, peeled and evenly cubed
750ml veg stock, (two low sodium stock cubes dissolved in boiled water)
1 tbsp fresh mixed herbs, (I used rosemary and sage)
1/2 tsp garlic powder
1 tsp onion powder
Salt and pepper to taste

To serve:

Sourdough bread with vegan butter
Vegan parmesan (I used hemp seeds and nutritional yeast)
Soy cream for garnish

METHOD

Blend half the chickpeas with 250ml water.
Add chickpeas, potatoes, herbs, onion, garlic, and veg stock to a big pot and bring to a boil, turn down to a gentle simmer and bubble away stirring frequently until the potatoes are softened, around 15- 20 minutes depending on size of potato, (add more water if the soup is looking a bit dry or sticking to the bottom of the pan).
Taste and season with salt and pepper.

Garnish with vegan parmesan and vegan cream then serve with toasted thick and crispy bread and vegan butter. ��

Store leftovers in the fridge for up to 5 days, reheat well before serving.

Enjoy!

Let’s Get Fit ��

You’ve got your delish soup, but the story doesn’t end here.

One bowl of soup is a good start to a healthy lifestyle. Give yourself a pat on the back for that!

If you’re looking to move a few steps further, I am here to help.

Send me a message below and get in touch. I would be happy to assist you with your goals!

How a Plant-Based Diet Can Alleviate Symptoms of Autism: The Vegan Solution

183:804640822 (Rose Wyles) — Mon, 29 Jul 2024 13:58:48 GMT

How a Plant-Based Diet Can Alleviate Symptoms of Autism: The Vegan Solution

In recent years, the alarming rise of autism spectrum disorders (ASD) has prompted scientists and healthcare professionals to explore various ways to alleviate its symptoms. One promising approach is the adoption of a plant-based diet.

This article delves into how such a diet, free from certain harmful substances commonly found in today's food, can potentially reverse or reduce the symptoms of autism, and how personalized meal plans can play a crucial role in this transformation.

The Problem with Today's Food

Today's food landscape is riddled with problems. Ultra-processed foods, artificial colors, and excessive sugar have become staples in the modern diet. These elements can have detrimental effects on health, particularly for individuals with autism. The correlation between diet and autism symptoms is becoming increasingly evident, with more studies highlighting the adverse effects of these harmful substances.

Ultra-Processed Foods and Autism

Ultra-processed foods are loaded with additives, preservatives, and artificial ingredients that can disrupt bodily functions. For individuals with autism, these foods can exacerbate symptoms, leading to increased irritability, hyperactivity, and digestive issues. Eliminating these from the diet is crucial for improving overall well-being.

The Impact of Artificial Colors and Dyes

Artificial colours and dyes, often found in candies, snacks, and drinks, have been linked to behavioral issues and hyperactivity. For children with autism, these additives can significantly worsen symptoms, making it challenging to manage their condition effectively.

The Sugar Crisis

High sugar intake is another major concern. Excessive sugar can lead to energy spikes and crashes, mood swings, and cognitive difficulties. Reducing sugar consumption is essential for maintaining stable energy levels and improving cognitive function, which is particularly important for those with autism.

The Power of a Plant-Based Diet

A plant-based diet offers a holistic approach to managing autism symptoms. The

recent study mentioned in MSN Health highlights the success of a diet free from

casein (a protein found in milk), low in sugar, devoid of artificial colours and dyes,

free from ultra-processed foods, and rich in organic, locally sourced produce.

This dietary regimen, coupled with daily supplements of omega-3 fatty acids,

multivitamins, vitamin D, and carnitine, has shown promising results in alleviating

autism symptoms by as much as 50%.

Benefits of a Plant-Based Diet:

Reduced Inflammation: Plant-based diets are rich in antioxidants and anti-inflammatory compounds, which can help reduce inflammation in the brain and body, potentially alleviating autism symptoms.
Improved Gut Health: A diet high in fiber from fruits, vegetables, and whole grains promotes a healthy gut microbiome, which is crucial for overall health and can influence brain function and behavior.
Stable Energy Levels: By eliminating refined sugars and focusing on whole foods, a plant-based diet helps maintain stable blood sugar levels, reducing mood swings and irritability.

Personalized Meal Plans: The Vegan Nutritionist Approach

As a Vegan Nutritionist, I understand that each individual is unique, and a

one-size-fits-all approach does not work, especially for those with autism. My

custom meal plans are designed to cater to individual needs, ensuring that all

essential nutrients are included while avoiding harmful substances.

What My Meal Plans Offer:

Tailored Nutrition: I create personalized meal plans based on specific dietary needs, preferences, and health goals, ensuring optimal nutrition.
Support and Guidance: I provides continuous support, helping you and your child stay on track with these new dietary changes and addressing any concerns you may have along the way.
Evidence-Based Approach: My meal plans are grounded in the latest scientific research, ensuring that you receive the most effective dietary recommendations.

Don't Wait to Get Started!

Adopting a plant-based diet can be a game-changer for individuals with autism, offering a natural and effective way to alleviate symptoms.

By eliminating harmful substances and focusing on nutrient-dense, whole foods, significant improvements can be achieved.

As a nutritionist, I am committed to helping you and your child navigate this journey with personalized meal plans designed to meet your child's unique needs.

How to Start Changing Your Child’s Diet:

Gradual Transition: Begin by gradually incorporating more fruits, vegetables, and whole grains into your child’s meals. This makes the change less overwhelming.
Eliminate Processed Foods: Start reducing and eventually eliminating ultra-processed foods, artificial colors, and high-sugar items from their diet.
Explore New Recipes: Make meal planning fun by exploring and trying new plant-based recipes together.
Supplement Wisely: Consider essential supplements like omega-3 fatty acids, multivitamins, and vitamin D to ensure your child gets all the necessary nutrients.

Your child deserves the best possible health and the opportunity to thrive. By adopting a plant-based diet, you can help improve their overall well-being and alleviate autism symptoms.

I’m here to support you every step of the way with personalized meal plans tailored to your child’s specific needs. Ready to make a change? Fill out the form below to get started on this transformative journey and give your child the best future possible.

Delicious Chipotle Tempeh Mexican Bowl (Vegan and Gluten-Free)

Tue, 23 Jul 2024 15:59:58 GMT

Delicious Chipotle Tempeh Mexican Bowl (Vegan and Gluten-Free)

Ditch the drive-thru—and spice up your lunch break with a fiesta in a bowl ��

This chipotle tempeh Mexican bowl is a flavour explosion waiting to happen. I’m talking smoky chipotle tempeh, fluffy Mexican rice, a rainbow of fresh veggies, and all that creamy, cheesy goodness (vegan style, of course).

And I’m not kidding when I say this bowl isn’t just a party for your palate; it’s a healthy option for your whole body.

Packing in plant-based protein, gut-friendly probiotics, and a whole lot of vitamins and minerals to keep you energized and glowing ��

This chipotle tempeh Mexican bowl is your one-way ticket to a flavour fiesta—and your taste buds will thank you.

Let’s get cookin’ ��‍��

Nutritional Benefits of Chipotle Tempeh Mexican Bowl

This chipotle tempeh Mexican bowl is a powerhouse of nutrients!

Here’s what makes it so good for you:

Tempeh — A fantastic source of plant-based protein and fiber. Tempeh keeps you feeling full and energized throughout the day.

Mexican Rice — Fortified varieties of Mexican rice offer essential vitamins and minerals, including vitamin B1, iron, and folate.

Black Beans — Loaded with fiber and protein. Black beans also contribute iron and folate to your diet.

Vegetables — Each veggie brings its unique set of benefits for you. Cucumber keeps you cool and hydrated, and also provides plenty of vitamin K. Red cabbage is packed with antioxidants and gives you fiber. Finally, tomatoes have lycopene, which can help prevent cancer and provide plenty of vitamin C.

Vegan Yogurt — Provides calcium, probiotics, and gut-healthy benefits. You want to choose a fortified variety; this gives you extra vitamins and minerals.

Vegan Cheese — This may not be as protein-rich as dairy cheese, but some vegan cheese options do offer calcium and vitamin B12. Plus, it’s great for those cheese-craving taste buds ��

Recipe Ingredients

Let’s whip together the chipotle tempeh Mexican bowl! Here’s what you will need for this vegan lunch recipe:

For the Chipotle Tempeh

Tempeh
Olive oil
Chipolte paste

For the Bowl

Mexican rice
Black beans
Re-fried beans
Cucumber
Red cabbage
Tomatoes
Peach
Vegan yogurt
Vegan cheese
Jalapenos

I’d like to mention—this bowl is easily customisable. Don't like peaches? Skip them! Want more spice? Add a dollop of sriracha or salsa. I also love to add my favourite toppings when I feel like it. Think guacamole, roasted corn, chopped roasted peppers, you name it!

How to Make Chipotle Tempeh Mexican Bowl

Time to put this healthy vegan recipe together. Here are four simple steps to follow:

Begin by marinating the tempeh. In a bowl, whisk together olive oil, chipotle peppers, lime juice, chili powder, paprika, cumin, salt, and pepper. The marinade is now ready; you can add the tempeh cubes and toss them all together to fully coat them. You can leave them marinated overnight for a nice and deep flavour. If you’re short on time, a minimum of 30 minutes will do.

Cook the tempeh. Heat a skillet (or grill pan) over medium heat. Add the tempeh cubes and cook each side for 3-4 minutes. Preferably until they’re browned and crispy.

Time to put together the bowl.

Divide your cooked Mexican rice among bowls (or into a single bowl if you’re eating by yourself). Then, top the rice with black beans, cucumber, red cabbage, tomato, and peach. Don’t forget to add a generous portion of chipotle tempeh ��

The finishing touches… Dollop with vegan yogurt, sprinkle with vegan cheese, and add sliced jalapenos for some extra spice. Garnish with fresh cilantro—and dig right in!

FAQs

Can I use something instead of tempeh?

Yep, you can. Tempeh is a great source of plant-based protein, but there are other options, too. You could try tofu, crumbled tempeh seitan, lentils, or even black beans—depending on your preference.

How can I store leftover chipotle tempeh Mexican bowl?

This bowl is best enjoyed fresh, but if you’ve got some leftovers, you can keep them. Store them in an airtight container, and keep in the refrigerator for up to 3 days. When you’re about to consume it, you can gently reheat the bowl in the microwave.

Chipotle Tempeh Mexican Bowl Recipe

Serves 2

Ingredients

For the rice:

1 packet Mexican rice
1/2 a tin re-fried beans
1/2 a tin black beans
1/2 cup shredded vegan cheese

For the bowl:

1/4 of a cucumber, diced
2 cups red cabbage, sliced
1 cup freshly chopped tomatoes
2 ripe peaches, chopped

For the tempeh:

100g tempeh, cut into cubes
1 tbsp olive oil
1 tbsp Mexican chili paste, I used chipotle

To Serve:

Sliced jalapenos
Soya yogurt
Vegan cheese, optional

Method

Cook rice to packet instruction, mix in drained and rinsed black beans, vegan cheese, and warmed re-fried beans, and keep warm.
Pan-fry cubes of tempeh, until golden, add 1 tbsp of the chili paste, then a dash of water, turn the heat low, stir until the sauce thickens. Turn off the heat and set aside.
Plate up with the rice on the bottom, top with the salad as shown in the photo, and top with the tempeh.
Garnish with a pinch of vegan cheese, jalapenos, and unsweetened/greek soya yogurt.

I hope you enjoy this recipe as much as I did putting it together for you!

Stay tuned to my blog for more high-protein vegan recipes (with meat replacements).

Subscribe below for email updates!��

How to Create a Vegan Meal Plan for Weight Loss That Actually Works

Sat, 20 Jul 2024 14:15:32 GMT

How to Create a Vegan Meal Plan for Weight Loss That Actually Works

Welcome to the wonderful world of veganism!

Whether you're here for the health benefits, ethical reasons, or just curious about how to lose weight on a plant based diet, you've come to the right place. Transitioning to a vegan lifestyle can be incredibly rewarding, but it's essential to ensure your diet is balanced, especially if weight loss is one of your goals.

Let’s dive into creating a balanced vegan meal plan for weight loss that will help you shed those extra pounds while feeling vibrant and energized.

Understanding Vegan Nutrition

When you’re on a vegan diet, getting all the essential nutrients your body needs can seem daunting, but it’s entirely doable with a bit of planning. Key nutrients to focus on include:

Protein: Found in legumes, tofu, tempeh, seitan, and quinoa.
Iron: Available in lentils, chickpeas, beans, tofu, spinach, and fortified cereals.
Calcium: Found in fortified plant milks, tofu, almonds, and leafy greens.
Vitamin B12: Primarily in fortified foods and supplements.
Omega-3 Fatty Acids: Sourced from flaxseeds, chia seeds, hemp seeds, and walnuts.

I remember when I first went vegan, I was constantly worried about protein. I soon realized that a well-planned vegan diet has no shortage of high quality protein sources!

Setting Weight Loss Goals

It is extremely important to set realistic and achievable goals before diving into a meal plan. Are you aiming to lose a specific amount of weight, or are you more focused on improving overall health?

Use tools like a food diary or apps to track your progress. Remember, sustainable weight loss is gradual. Aim for 1-2 pounds per week.

Structuring Your Vegan Meal Plan

Breakfast: Start Your Day Right

Breakfast is crucial for kickstarting your metabolism and providing energy for the day. Here are some nutrient-dense options:

Green Smoothie: Blend spinach, banana, vegan protein powder, and almond milk.
Overnight Oats: Combine oats, chia seeds, almond milk, and berries. Let it sit overnight.

My favorite is a green smoothie. It’s quick, easy, and packs a nutritional punch. I blend it up in the morning and feel ready to tackle whatever the day brings.

Lunch: Midday Energy Boost

Lunch should be balanced and filling to keep you going through the afternoon. Consider these options:

Quinoa Salad: Mix quinoa, chickpeas, cucumber, and tahini dressing.
Lentil Soup: A hearty bowl of lentil soup can be incredibly satisfying and nutritious.

A quinoa salad is my go-to lunch. It’s versatile and easy to prepare in advance. Plus, it’s a great way to use up any leftover veggies.

Dinner: End the Day

Dinner should be nourishing and balanced, ensuring you get all the essential nutrients. Tofu Stir-Fry: Sauté tofu with mixed vegetables and quinoa.

Vegetable Stew: A mix of your favorite veggies simmered in a rich tomato broth.

Tofu stir-fry is a staple in my household. It’s quick, customizable, and perfect for using whatever veggies are in the fridge.

Snacks: Keep It Light and Healthy

Healthy snacking can keep your metabolism active and prevent overeating during meals.

Here are some options:

Fruit and Nut Butter: Apple slices with almond butter.
Veggies and Hummus: Carrot sticks, cucumber slices, and hummus.

I always keep a stash of hummus and veggie sticks in the fridge. It’s a convenient, healthy snack that curbs hunger between meals.

Tips for Meal Planning and Preparation

Batch Cooking and Meal Prep Strategies

Meal prepping is a lifesaver for staying on track with your diet. Spend a few hours on the weekend preparing meals for the week. Cook grains, roast veggies, and prepare protein sources in bulk.

Using Meal Planning Apps and Resources

There are numerous apps available that can help you plan your meals, track your nutrients, and even generate shopping lists. Some popular ones include MyFitnessPal, Cronometer, and Mealime.

Grocery Shopping Tips for a Vegan Diet

Make a list before heading to the store to avoid impulse buys. Focus on whole foods and avoid processed items. Shopping the perimeter of the store is a good strategy as it’s where fresh produce, grains, and other whole foods are typically located.

Vegan Meal Plan for Weight Loss

To give you a concrete idea, here’s a simple two-day meal plan:

Day 1

Breakfast: Green smoothie with spinach, banana, and vegan protein powder.
Lunch: Quinoa salad with chickpeas, cucumber, and tahini dressing.
Dinner: Lentil curry with brown rice.
Snack: Apple slices with almond butter.

Day 2

Breakfast: Overnight oats with chia seeds and berries.
Lunch: Black bean and sweet potato burrito bowl.
Dinner: Tofu stir-fry with mixed vegetables and quinoa.
Snack: Carrot sticks with hummus.

Staying Motivated

Join Vegan and Weight Loss Support Groups

Being part of a community can significantly impact your motivation and accountability. Look for local or online vegan groups where you can share experiences, tips, and encouragement.

Celebrating Small Victories

Weight loss is a journey, and every small step counts. Celebrate your progress, whether it's losing a few pounds, fitting into old clothes, or simply feeling more energetic.

Keeping a Food and Mood Journal

Tracking what you eat and how you feel can help identify patterns and triggers. It’s a great way to stay mindful of your eating habits and make necessary adjustments.

Building a balanced vegan meal plan for weight loss is all about incorporating a variety of nutrient-dense foods, setting realistic goals, and staying motivated. With the right approach, you can achieve your weight loss goals while enjoying delicious and satisfying meals.

Ready to start your weight loss journey with a balanced vegan meal plan?

Fill out the form below to book a free call with me!

I specialize in providing custom plant based meal plans to fit your lifestyle and help you reach your health goals.

So don't hesitate! Fill out the form below and I will reach out to you shortly!

The 5 Most Insane Health Benefits of Vegan Chocolate

Sat, 06 Jul 2024 15:21:35 GMT

The 5 Most Insane Health Benefits of Vegan Chocolate

Hey chocolate lovers, happy World Chocolate Day! What better way to celebrate than by diving into the amazing health benefits of vegan chocolate? This dairy-free delight is not only tasty but also good for you.

Switching to vegan chocolate means breaking free from dairy, which can wreak havoc on your body with inflammation and digestive discomfort. Plus, it aligns with our ethical and environmental values.

Let's explore how vegan chocolate can boost your mood, curb cravings, lower blood pressure, enhance brain function, and provide vital antioxidants.

1. Helps Improve Mood and Lower Stress

Feeling stressed? Vegan chocolate can help!

Vegan chocolate has compounds like phenylethylamine (PEA) and anandamide that make you feel good. These natural chemicals boost happiness by releasing endorphins and serotonin in the brain. Dr. Lisa Harper, a well-known psychologist who focuses on the mental health benefits of plant-based diets, says, "The compounds in vegan chocolate are nature's way of making you smile and stress less."

A study found that eating dark chocolate for two weeks reduces cortisol, the stress hormone. Lower cortisol levels mean less stress and a happier you. Additionally, vegan chocolate is rich in magnesium, which helps relax muscles and calm the nervous system. This makes it easier to manage stress and anxiety.

Practical Tips:

Keep a small stash of vegan chocolate at your desk or in your bag for a quick pick-me-up when you’re feeling stressed.
Pair vegan chocolate with a mindfulness practice. Take a moment to savor a piece slowly, focusing on the taste and texture to enhance relaxation and boost your mood.

2. Reduces Sweet Cravings

Got a sweet tooth? Vegan chocolate to the rescue!

Vegan chocolate typically has a lower glycemic index compared to regular chocolate. This means it causes a slower rise in blood sugar, preventing spikes and crashes that can lead to cravings. Dr. Jane Adams, a leading plant-based dietitian, explains, "Vegan chocolate satisfies your sweet tooth without the guilt."

Many vegan chocolates are made with natural sweeteners and ingredients that are high in fiber. Fiber helps keep you full longer, reducing the urge to snack on sugary treats throughout the day. According to a study published in the journal Appetite, eating dark chocolate can reduce the desire for other sweets by 17%.

Avoiding dairy additives also helps! Dairy can cause bloating and digestive discomfort, leading to more cravings as your body seeks relief. By choosing vegan chocolate, you keep these cravings in check and enjoy a healthier snack.

Practical Tips:

Keep a bar of vegan chocolate handy for mid-afternoon cravings.
Choose chocolates with natural sweeteners and high cocoa content for the best results.

3. Lowers Blood Pressure

Worried about blood pressure? Vegan chocolate might help!

Vegan chocolate, particularly dark chocolate, is rich in flavonoids. These antioxidants promote nitric oxide production, which helps relax and dilate blood vessels. Dr. Michael Green, a cardiologist specializing in plant-based nutrition, says, "Flavonoids in vegan chocolate support heart health by improving blood flow."

Improved blood flow leads to lower blood pressure. A study published in the journal Hypertension found that participants who consumed dark chocolate experienced better vascular function and lower blood pressure readings.

Anti-inflammatory properties in vegan chocolate also help reduce inflammation, a key factor in high blood pressure. This makes vegan chocolate a heart-healthy treat for those looking to manage their blood pressure naturally.

Practical Tips:

Enjoy a small piece of dark vegan chocolate daily.
Pair it with a healthy diet and regular exercise for the best results.

4. Enhances Brain Function and Memory

Want to boost your brainpower? Vegan chocolate can help!

The flavonoids in vegan chocolate have been shown to enhance cognitive function by improving blood flow to the brain. Dr. Laura Stevens, a neuroscientist and expert in plant-based diets, explains, "Vegan chocolate supports brain health by promoting neurogenesis and protecting neurons."

This increased blood flow can lead to better concentration, focus, and overall mental performance. A study published in the journal Nature Neuroscience found that participants who consumed high-flavanol cocoa experienced significant improvements in memory and cognitive function.

Vegan chocolate's antioxidant properties can also help protect the brain from oxidative stress and inflammation. Both are linked to cognitive decline and neurodegenerative diseases, so enjoying vegan chocolate is a fantastic way maintain cognitive health.

Practical Tips:

Snack on vegan chocolate before studying or working.
Choose chocolates with high flavonoid content for maximum benefits.

5. Provides Valuable Antioxidants

Looking for a health boost? Vegan chocolate is packed with antioxidants!

"Vegan chocolate is a potent source of flavonoids, which are known for their antioxidant properties," says Dr. Emily Richards, a plant-based nutritionist. These compounds help neutralize free radicals, reducing oxidative stress and preventing cellular damage.

Antioxidants play a crucial role in supporting the immune system. By consuming vegan chocolate, you can boost your body's natural defenses and improve overall health. The antioxidants in vegan chocolate can also benefit your skin by protecting it from UV damage and promoting a healthy, youthful complexion.

A study found that dark chocolate contains more antioxidant capacity than many fruits, including blueberries and acai berries. This makes vegan chocolate not only a delicious treat but also a powerful source of antioxidants that support overall health and well-being.

Practical Tips:

Include vegan chocolate in your diet for a tasty antioxidant boost.
Look for brands with high cocoa content for more benefits.

Where To Buy Healthy Vegan Chocolate

It is wonderful to know that there is now an abundance of vegan chocolate to explore for those who are dairy-free, however, there are some brands that may add excess sugars or oils which may not be so healthy for us, so how do we find good quality chocolate?

There's a few options.

You can look to dark chocolate that is fair trade and organic.

Buying healthy vegan chocolate in bulk is a great option, so that you can make your sweet vegan treats.

You can also buy good quality chocolate boxes which make amazing gifts.

Conclusion

On this World Chocolate Day, celebrate by enjoying the incredible health benefits of vegan chocolate. From boosting your mood to enhancing brain function, vegan chocolate is a delicious and healthy treat. So, grab a piece of dairy-free chocolate and savor its goodness.

Happy World Chocolate Day!

Vegan Tuna Mayo Salad

Mon, 24 Jun 2024 13:00:00 GMT

Vegan Tuna Mayo Salad with Red Rice

Forget everything you’ve ever heard about vegan salads being bland… This vegan tuna mayo salad with red rice is a game-changer! Every ingredient in the recipe works together to bring this masterpiece to your bowl—and tummy.

Jackfruit’s meaty texture will give you that vibe of tuna, while plenty of flavours—tangy pickles, creamy mayo, mustard, umami-rich seaweed—come together to create a taste you’ll soon be addicted to.

Served over protein-packed red rice, this dish is not only delicious but also keeps you full and satisfied. A plant-based lunch (or dinner) hero is what I like to call it.

Keep reading to learn all about this vegan tuna mayo salad with red rice, including its nutritional value for your body and how you can whip up yours today ��

Nutritional Value of Vegan Tuna Mayo Salad with Red Rice

Each ingredient in this recipe has its own unique health benefits. Below, I’ll put together why this recipe works so well in terms of nutrition (as well as taste), one ingredient at a time.

Jackfruit for Gut Health

Jackfruit has a neutral flavour, which can readily absorb marinades and spices. This gives our recipe a meaty texture that will mimic tuna. But jackfruit goes beyond taste — it’s a good source of dietary fiber, essential for gut health . This also keeps you full (so jackfruit is often an addition to weight loss diets). Plus, it offers vitamin C, which will support your immune system.

Red Rice

Let’s ditch that white rice; it doesn’t have much nutritional benefit anyway. Red rice has a nuttier flavor and a chewier texture. More importantly, it's significantly higher in fiber than white rice, so it keeps you energized and aids digestion. Red rice also shines with essential minerals like iron (crucial for oxygen transport) and magnesium (for muscle function).

Vegan Mayonnaise

Who says vegan can’t be creamy? Choose a vegan mayo enriched with healthy fats (like avocado or flaxseed oil). These plant-based fats are great for your heart health. They also give you a feeling of satiety. You can also make your own!

Dijon Mustard

This isn’t your average yellow mustard; dijon mustard adds a delightful tang to elevate your entire salad. But it also has a hidden benefit—allyl isothiocyanate, a compound that can help reduce inflammation in your body and support detoxification. This compound also has some anti-cancer properties .

Gherkins

These tangy pickles cut through the taste of the salad—and keep it interesting. But there’s more! Gherkins are a fermented food, and like the entire family of fermented foods, contain beneficial probiotics which are great for your gut health.

I’m actually a huge advocate of fermented foods for all the health benefits they bring to our bodies. (They're good for gut health, and research says that our gut microbiome can affect every single organ in our body! ).

Red Onion

This will add a subtle sweetness to the jackfruit tuna salad. Red onions are also rich in antioxidants that help protect your cells from damage. Plus, they give you some good fiber.

Nori Seaweed

This umami-rich seaweed is a game-changer. Nori adds a unique depth of flavor (similar to that of seafood) that will take your salad to the “tuna level”. It’s also full of nutrition, packed with vitamins and minerals (including iodine, vitamin B12, etc.)

Lemon Juice

I love lemon in any recipe for its bright flavour—and, of course, vitamin C content.

How to Make Vegan Tuna Mayo Salad with Red Rice

To make this tuna salad recipe using jackfruit, you will need a few ingredients, thankfully these are cusomisable and there are alternatives that I will suggest below!

Jackfruit, must be young jackfruit in a tin
Sweetcorn, fresh or cooked from frozen
Vegan mayonnaise, have a go at making your own!
Dijon mustard, or regular mustard
Gherkin, swap for capers
Red onion, swap for spring onion or chives
Nori seaweed, swap for dulse flakes
Lemon juice can use apple cider vinegar

To Serve With…

Red rice, can swap with brown rice, black rice, or white rice
Lettuce cups or try raw cabbage cups
Salad Veggies of choice
Sweet chili dipping sauce, chili or garlic sauce

Vegan Tuna Salad with Red Rice Recipe

Ingredients, check ✅ Let’s whip them up into a delish bowl of vegan tuna salad with red rice! All you’ve got to do is follow these steps:

Serves 2

Ingredients:

1 (14 oz) can young jackfruit, rinsed and drained
½ cup sweet corn
¼ cup vegan mayonnaise
1 tablespoon Dijon mustard
1 tablespoon finely chopped gherkin (dill pickle)
¼ cup finely chopped red onion
1 sheet toasted nori seaweed, crumbled
1 tablespoon lemon juice
Salt and freshly ground black pepper to taste

To Serve:

1 cup dry red rice, cooked and cooled
Little gem lettuce cups (optional, for serving)
Red cabbage, tomato, cucumber, grated carrot (optional, for serving)
Pickled Gerkins
Sweet chili dipping sauce (optional, for serving)

Method:

First you'll need to prep your jackfruit, you can shred it with two forks then add it to a bowl followed by the other ingredients and mix. Set Aside.
Next, pick the largest leaves from your little gem lettuces, wash and cut off the white stem at the end, then place them in a bowl, you'll want six leaves, three for each bowl.
Now divide the jackfruit tuna between the lettuce cups, then add the salad of choice alongside and then the cooled rice to serve.

Enjoy!

The jackfruit tuna will store in the fridge up to 4 days, the flavours will continue to meld, just give it a stir before using again. This jackfruit tuna will go great inside a baked potato, or with pasta.

Check out my other jackfruit recipes for gluten-free jackfruit tuna pasta bake and super easy jackfruit spaghetti dump and bake!

Let’s Join Hands for Your Nutrition Goals!

That’s another great plant-based recipe for you to try—and reach your nutrition goals. If you’ve been struggling with your diet, though, I’m here to help.

Being a qualified nutritionist, I can help you navigate your way through healthy living. From personalised meal plans to assistance with picking the right supplements (according to your body’s needs), I’d love to guide you every step of the way. Towards a healthier and happier lifestyle… together! ��

If you’re ready to start your own journey, I look forward to speaking to you ��

Nurturing Your Locks: Vegan Solutions for Hair Loss

Mon, 17 Jun 2024 09:00:00 GMT

Nurturing Your Locks: Vegan Solutions for Hair Loss

Hair is not only a defining aspect of our appearance but it does play a vital role in our self-esteem and identity. Healthy hair can enhance confidence and reflect overall well-being.

However, hair loss can be a distressing experience, affecting both men and women. Managing hair loss effectively is crucial, especially for those following a vegan lifestyle, where ensuring adequate intake of essential nutrients is key to maintaining healthy hair.

This article explores effective vegan hair loss solutions focusing on diet, supplements, and lifestyle changes that can help promote hair growth and prevent further loss.

This article contains affiliate links. I may gain commission if you decide to make a purchase through any of my links or promo codes.

Common Causes of Hair Loss

Nutritional Deficiencies:

One of the common cause of hair loss is nutritional deficiencies . Essential nutrients for hair growth, such as B-vitamins, iron, zinc, and vitamin D, can sometimes be missed in a diet when caution is not taken to ensure correct nutrient intakes.

Hormonal Imbalances:

Hormonal imbalances, which can be influenced by diet and lifestyle, also contribute to hair loss. Maintaining a balanced diet and healthy lifestyle is crucial for hormone regulation.

Stress and Lifestyle Factors:

Stress, lack of sleep, and other lifestyle factors can exacerbate hair loss. Managing stress through relaxation techniques and ensuring adequate sleep can significantly improve hair health.

Medical Conditions:

Certain medical conditions or medications can cause hair loss as a side effect.

Genetics:

Some people are genetically predisposed to hair loss conditions like male or female pattern baldness.

Vegan-Friendly Foods to Prevent Hair Loss

Although a vegan diet is a fantastic way to remain healthy and provide your body with the essential nutrients it needs to thrive, one of the primary concerns for vegans regarding hair health is ensuring adequate intake of specific nutrients that support hair growth and strength. Thankfully, these specific nutrients are fairly commonly found and are abundant in plant foods.

Protein-Rich Foods:

Protein is essential for hair growth. Protein can be obtained from all plant foods, although the best sources for vegans include foods such as lentils, chickpeas, tofu, tempeh, quinoa, and seitan.

Iron-Rich Foods:

Iron deficiency is a common cause of hair loss. Vegans should include iron-rich foods such as spinach, lentils, chickpeas, quinoa, and fortified cereals in their diet, whilst combining them with vitamin c and vitamin a rich foods to increase iron bioavailability and absorption.

Suffering from iron anemia? A vegan diet when correctly implemented can help provide the solution. Read more here .

Zinc-Rich Foods:

Zinc plays a crucial role in hair tissue growth and repair. Vegan sources of zinc include pumpkin seeds, chickpeas, lentils, and quinoa.

Vitamin B12 Sources:

Vitamin B12 is vital for hair health, but it is primarily found in animal foods due to animals being supplemented with B12 in their feed. Vegans should consider fortified foods or supplements to directly meet their B12 needs.

Omega-3 Fatty Acids:

Omega-3 fatty acids promote hair growth and reduce inflammation. Flaxseeds, hemp seeds, chia seeds, walnuts, and algae-based supplements are excellent vegan sources of omega-3s.

Looking for the best omega-3 vegan supplement? Look no further than Sea Buckthorn which contains concentrated forms of all the essential fatty acids; omega-3, omega-6, omega-7 and omega-9!

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Supplements for Hair Loss

• Biotin Supplements

Biotin, a B vitamin, is known for promoting hair growth. Vegans can opt for biotin supplements to support hair health.

• Vegan Multivitamins

Taking a comprehensive vegan multivitamin can help address multiple nutrient deficiencies that might be contributing to hair loss.

• Iron Supplements

For those struggling to get enough iron from food alone, iron supplements can be beneficial. Always consult with a healthcare provider before starting any new supplement.

• Vitamin D Supplements

Vitamin D deficiency can lead to hair loss. Sunlight exposure and vitamin D supplements can help maintain adequate levels.

Vegan Collagen Complex to Promote Healthy Hair

Collagen is the most abundant protein in your body, and it can help provide your hair with amino acids to slow down thinning and greying, whilst helping to protect against damaged hair follicles.

Ensuring you are supplying your body with the necessary nutrients to promote collagen formation is a great way to fight hair loss and increase new hair production.

Taking collagen directly may not prove to be as effective as supporting natural collagen production.

This vegan collagen complex combines 13 essential natural ingredients to support optimum collagen formation, making it a fantastic support for healthy hair growth.

Shop now and save 15% when using my code wyles15 at checkout.

Beneficial Hair Oils for Hair Loss

Certain oils can be particularly beneficial for hair health, providing nourishment and promoting growth.

Coconut Oil:

Coconut oil is renowned for its deep conditioning properties. It can penetrate the hair shaft, reducing protein loss and preventing breakage.

Argan Oil:

Argan oil, rich in vitamin E and fatty acids, helps moisturize and strengthen hair. It also reduces dryness and frizz.

Jojoba Oil:

Jojoba oil closely resembles the natural oils produced by the scalp, making it an excellent moisturizer. It helps to balance oil production and nourish the scalp.

Rosemary Oil:

Rosemary oil is known to stimulate hair growth by improving blood circulation to the scalp. It can be mixed with a carrier oil like coconut or jojoba oil and massaged into the scalp.

Vegan Solutions for Hair Loss

While a balanced diet is key, you can further support healthy hair growth through external measures:

Scalp Massages

Gentle scalp massages with carrier oils like coconut or jojoba oil can improve blood circulation, promoting hair growth.

Hair Masks

DIY hair masks using vegan ingredients like avocado, banana, or aloe vera can provide deep conditioning and nourishment to the scalp and hair.

Scalp Scrubs

Exfoliating the scalp with a gentle vegan scrub can remove dead skin cells and stimulate hair follicles. Use ingredients like sugar, oatmeal, or coffee grounds.

Essential Oils

Rosemary oil has shown promise in promoting hair growth. Dilute it with a carrier oil and massage it into the scalp.

Stress Management

Practicing stress-reducing techniques such as exercise, meditation, and deep breathing techniques may significantly improve hair health if affected by chronic stress.

Adequate Sleep

Ensuring 7-9 hours of sleep per night helps the body repair and regenerate, promoting healthy hair growth.

Seeking Professional Help:

If your hair loss is persistent or severe, consulting a dermatologist, trichologist (hair specialist), or nutritionist is crucial. They can diagnose the underlying cause and recommend appropriate treatment options, which might include dietary changes, medication or surgical procedures.

Remember...

Consistency is key.

The strategies discussed above will take time to show results. Be patient and consistent with your approach.

Don't hesitate to consult a healthcare professional.

Seeking expert dietary advice can help identify any underlying medical conditions and ensure you're on the right track to regaining healthy hair.

By prioritising a balanced vegan diet, implementing Vegan Solutions for Hair Loss like scalp massages, hair masks, and scalp scrubs with vegan ingredients, and managing stress, you can promote healthy hair growth and address hair loss concerns while staying true to your vegan lifestyle.

Conclusion

Addressing hair loss as a vegan involves a holistic approach that includes a balanced diet, appropriate supplements, and healthy lifestyle choices. By ensuring you meet your nutritional needs and managing stress effectively, you can support hair growth and overall well-being.

Tofu Noodle Stir-Fry with Kimchi

183:804640822 (Rose Wyles) — Mon, 10 Jun 2024 10:00:01 GMT

Tofu Noodle Stir-Fry with Kimchi

There’s nothing like a comforting bowl of noodles. Especially when they’re super healthy, so you’ve got a guilt-free lunch or dinner option.

This tofu noodle stir-fry with kimchi is so delicious, you’ll be licking your fingers.

I love to make this meal in bigger batches and store them in the fridge for up to a week. Or, well, until I finish them all up. ��

Plus, they’re packed with nutrition, so every bite is not only tasty to the taste buds, but also healthy for your body.

Keep reading to learn all about this tofu noodle stir-fry with kimchi, including its benefits and a super easy recipe!

Nutritional Benefits of Tofu Stir-Fry with Kimchi

This stir-fry sure will satiate your taste buds… but it’s also great for your nutritional needs. Let’s discover how.

Kimchi — The Fermented Wonder

Kimchi, a fermented food, has so many health benefits. Fermentation is a process where natural bacteria break down the sugars and starches in food. This creates beneficial probiotics: live microorganisms that contribute to a healthy gut microbiome. (Note that the gut microbiome is the community of bacteria in your digestive system).

If you have a healthy gut system, you’ll have good digestion as well as better nutrient absorption. A healthy gut is also linked with a better immune system. So, by consuming this noodle stir-fry with kimchi, you can expect to have all those benefits. As a quick tip, sauerkraut and kombucha are two other great fermented foods that can serve the same purpose.

Learn how to make your very own delicious and probiotic kimchi here !

Tofu for Protein

Tofu is one of my top picks as a vegan because of its protein content. You can call it a complete protein, meaning it contains all the 9 essential amino acids your body needs for building/ repairing tissues. Plus, tofu is low in saturated fat—and a great source of iron, magnesium, and calcium. This means my noodle stir-fry recipe will give you plenty of protein, perfect for building those muscles . ��

Rice Noodles for Carbs

These light and fluffy noodles provide carbohydrates (which is your body’s primary source of energy). This means they’ll give you sustained energy throughout the day.

Veggies for Nutrients

Veggies really add flavour to our tofu noodle stir-fry, but beyond that, they’re great for your health. Onions give your body vitamin C and antioxidants. Simultaneously, garlic can boost your immune system. Ginger, on the other hand, is known for its anti-inflammatory benefits . It can also aid your digestion.

Carrots for Your Vision

This orange addition is rich in beta-carotene, which your body converts to vitamin A (you need this for healthy vision). Carrots also add a natural sweetness as well as a good amount of fiber to the stir-fry.

Fresh Coriander for the Bones

This herb serves as a beautiful garnishing—and also provides your body some good vitamin K! This vitamin, in turn, helps with blood clotting as well as bone health.

Recipe Ingredients

That was one treasure trove of health benefits! And if you’re ready to avail them, it’s now time to collect the ingredients.

Here’s what you will need to make tofu noodle stir-fry with kimchi:

Onion
Garlic
Ginger
Firm Tofu
Carrots
Fresh Coriander
Kimchi, you can buy it or make it, click here for my recipe!
Rice noodles
Low-sodium soy sauce, you can use regular, tamari, or coconut aminos.
Chili oil, you can buy it or follow the homemade recipe below!

How to Make Homemade Crispy Chili Oil

Before I get to the actual recipe, I want to share how to make your homemade chili oil. (Note that you can use store-bought for added convenience).

To make this, you will need:

1/2 cup neutral oil (rapeseed, vegetable, peanut)
2 tablespoons dried red chili flakes
1 small clove garlic, minced (optional)
1 tbsp sesame seeds
1/4 tsp Chinese 5 spice (optional)

And to make it, I usually do as:

Heat the oil in a small pan.
Add the dried chili flakes to the oil (and garlic, if you’re using it).
Let the chili flakes sizzle and infuse for about a minute—until they become slightly fragrant. Don’t let them burn!
Remove the pan from heat, mix in sesame seeds (and chinese 5 spice, if using) then let the chili oil cool completely. You can now pour with the chili flakes into a clean jar.

And your homemade chili oil is ready to be stored and used in your recipes!

Tofu Noodle Stir-Fry with Kimchi Recipe

Once you’ve got the ingredients, you can whip up your own tofu noodle stir-fry with kimchi in the following easy steps

Serves 2

Ingredients

2 tbsp olive oil
1 medium onion, thinly sliced
2 cloves garlic, minced
1 tablespoon grated ginger
1 block (14 oz) firm tofu, pressed and cubed
1 medium carrot, thinly sliced into rounds
1/2 cup fresh chopped coriander
1 cup kimchi, chopped (adjust to your spice preference)
8 oz rice noodles (amount can vary depending on brand and thickness)
1/4 cup low-sodium soy sauce (or to taste)
Chili oil (homemade or store-bought)

Method

Begin by heating the water to cook the rice noodles, follow the packet instruction for cooking time, then drain and rinse the noodles whilst you begin the stir-fry.
Heat oil in a large pan or wok, fry tofu cubes in oil until browned and crisp on two sides, only flip when the tofu is browned as it will naturally lift from the pan. Set the tofu aside on a plate.
Add the onion and carrot slices and toss until they are starting to brown.
Toss in the garlic and ginger, followed by soy sauce, and kimchi, cook for 1-2 minutes, stirring well.
Toss in the rice noodles, followed by fresh coriander, and the chili oil.
Add the tofu back to the pan and heat through.

Serve with more chili oil if desired, and enjoy!

Leftovers can be stored in an air-tight container for up to a week and must be reheated thoroughly before consuming.

Let’s Reach Those Nutrition Goals!

You’ve got your tofu noodle stir-fry with kimchi—but wait, there’s more ��

As a qualified vegan nutritionist, I’m passionate about helping you embrace a healthy (but delicious!) lifestyle. I can create a personalised plan, one that can help you meet your unique goals… Whether you’re looking for a balanced diet, weight loss tips, or just some extra support, I’ve got you covered.

If you’re ready to unlock your healthiest, happiest you, let's chat. �� I'd love to hear about your journey and create a plan that makes you feel amazing.

P.S. Feel free to reach out with any questions—no matter how big or small ��

Rainbow Salad Bowl

Sat, 01 Jun 2024 19:04:38 GMT

Easy Rainbow Salad Bowl with Chickpeas, Slaw & a Minty Yogurt Dip | Vegan + Oil-Free Recipe

Has your body been craving a salad that’s healthy—but fulfilling?

I recently whipped together a rainbow salad, and fell in love the instant it came together. It was so visually aesthetic, just like a rainbow in a bowl �� And when I had that first bite… So good, so filling, and so refreshing!

That’s when I knew I had to hop on here to rave about just how good (and easy to make!) this no-cook salad is. The best part? It holds a multitude of health benefits for your body. Plus, the recipe uses no oil and is suitable for vegans and non-vegans alike.

So, ready to learn all about this rainbow salad bowl with chickpeas, slaw, and a minty yogurt dip? Whether you’re looking to meal prep or take along to a picnic, this salad will have your back!

The Benefits of Raw Foods

Salad bowls are pretty, sure, but they’re more than just an arrangement of leafy greens. This vibrant rainbow bowl packs in a healthy and satisfying meal. The benefits offer…

So Many Nutrients

Cooking can affect the nutrient content of your food , sometimes degrading heat-sensitive nutrients. For example, vitamins C, E, and B. Raw vegetables, on the other hand, are powerhouses of these essential vitamins, minerals, and enzymes. And because you’re not cooking them, you’re fully preserving their nutrient content. This means by adding raw elements to your diet, you’re getting all that plant-based goodness ��

Increased Energy

When you consume a high-raw diet, you’ll feel more energetic and will experience increased vitality . One reason for this is because of how easily your body digests raw foods. Since they require less processing compared to cooked options, your digestive system can focus its resources on other bodily functions. Potentially boosting those energy levels!

Rainbow Bowl’s Contribution to a Healthy Gut Microbiome

Your gut microbiome—the trillions of bacteria in your digestive system—plays a (really big) role in your overall health. Not only does it help with digestion and nutrient absorption, but an optimum gut microbiome also improves your immune function. (And even mental health!).

Fiber for a Healthy Fut Microbiome

If you’ve been thinking fiber is useless because our bodies don’t digest it—I’ve got some news for you.

To promote your gut microbiome’s health, fiber is super important . This is because fiber acts as a prebiotic , feeding the good bacteria in your gut. These friendly microbes ferment fiber, producing beneficial short-chain fatty acids that nourish the gut lining and keep it healthy. And this, in turn, helps with digestion and improves your immune system. My rainbow salad bowl packs plenty of fiber through its chickpeas and veggies.

Sauerkraut and Fermented Foods for Gut Health

Fermentation is a process where naturally occurring bacteria feed on the sugars in food, converting them into lactic acid. This not only preserves the food but also creates beneficial bacteria known as probiotics (live bacteria that are beneficial for gut health).

This means fermented foods, like the sauerkraut (made from fermented cabbage) we’ll be using in this recipe, are a good source of probiotics . Probiotics can help improve your digestion and reduce inflammation.

If you’re new to fermented foods, I’d say, start by adding a small amount to your diet. This makes sure your gut gets enough time to adapt to this new addition before you consume it in large amounts.

Also, with so many digestive benefits, you know this recipe is going to work great for weight loss diets!

Recipe Ingredient Notes

Mouth waterin’? No problem—keep reading for a quick and easy recipe, and make the rainbow bowl on your own with some kitchen staples… now ��

Here’s what you’ll need for your very own rainbow bowl:

Oil-Free Slaw:

Red Cabbage
Carrot
Spring Onion
Tahini
Lemon juice
Mustard
Water to thin

Minty Yogurt Dip:

Soya Yogurt
Mint
Salt and Pepper

To Serve:

Cherry Tomatoes
Lettuce
Olives
Sauerkraut
Cooked Chickpeas
Roasted Red Pepper

*Note that the amounts are tentative, and you can adjust them according to your needs.

How to Make the Easy Rainbow Salad Bowl

Once you have all the ingredients at hand, it’s super easy putting them all together to make your own rainbow salad bowl. Keep reading to learn how!

Preparing the Coleslaw Mix

Prepare all the vegetables for the coleslaw as listed in the ingredients list. Mix them all together in a bowl.

In a separate small bowl, whisk together the lemon juice, tahini, and Dijon mustard. You can season this dressing with salt and pepper to taste. This is the secret packet of flavour that’s going to make the slaw oh-so-yummy!

Pour the dressing over the coleslaw. You want to toss it around to fully coat it.

Preparing the Dip

Time to put together that minty yogurt dip. In a separate bowl, mix together chopped mint and yogurt. I like a pinch of salt in my dip; you can use it if you prefer.

Preparing and Assembling the Veggies

In a large bowl, add all the chopped vegetables, chickpeas, sauerkraut, olives, and coleslaw mix. Be sure to add them all separately for that aesthetic effect. Tip: If you’re using canned chickpeas, add them right in. And if you’re using them fresh, make sure to boil the chickpeas until they’re nice and tender. (Presoaking will cut down the cooking time).

Fun fact: I made the red rose by roasting a red bell pepper on an open flame, removing the skin, slicing it, and then spinning it into a rose shape ��

Add the dip to the center of the bowl. And, voila, the rainbow salad bowl is ready to serve!

Have it on its own or as a side dish; the entire family will love it ��

Easy Rainbow Salad Bowl | Vegan + Oil-Free Recipe

Serves 2

Ingredients:

400g tin chickpeas, drained and rinsed
1 red pointed pepper, or 1 roasted red pepper from a jar
2 cups green lettuce
10 cherry tomatoes, sliced in half
1 cup plain soya yogurt (or soya Greek yogurt)
2 tablespoons fresh mint, chopped
1 cup sauerkraut
10 olives
Salt and pepper to taste

For the coleslaw, you will need:

1 cup red cabbage, chopped
1 large carrot, grated
1 spring onion, sliced thin

And, finally, for the coleslaw dressing, you will need:

1 tablespoon lemon juice
1 tablespoon tahini
1 teaspoon Dijon mustard
1-2 tablespoons of water to thin

Method

Prepare the slaw by grating the carrot and chopping the cabbage and spring onion, mix with the tahini lemon dressing and set aside.
Mix the mint with the yogurt and season with salt and pepper. Set aside.
To make the red pepper rose, flame grill a red pepper until blackened, and place inside a freezer bag until cool enough to handle. You should easily be able to remove the skin and seeds. Alternatively, use red roasted peppers from a jar.
Slice the peppers in half then each half into long threads, then lay them out in a line on a chopping board. Swirl them around themselves to create a rose, then use a knife to pick up and add to your serving bowl. Repeat with the other half for two roses.
Now, you can start assembling your bowls. Place sauerkraut, and then chickpeas next to your rose, followed by the slaw, cherry tomatoes, and lettuce.
Place your minty dip in the centre and serve.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Ready to Whip Up Your Rainbow Bowl—and Reach Your Nutrition Goals?

I hope you enjoy this rainbow salad bowl with chickpeas, slaw, and a minty yogurt dip as much as I did! It is a great way to have a healthy lunch, dinner, snack, you name it.

As a qualified vegan nutritionist, I can help you put together a plan to reach your health and nutrition goals—personalised to your journey. I can teach you about the importance of a balanced diet, and how to adopt it in your routine.

In addition to creating a personalised plan, I can provide you with:

Recipes for healthy meals
Guidance with supplements
Tips for weight loss journeys
Professional advice on specific health conditions
Support and motivation to help you stay on track
Plus, everything you need to know on how to go vegan and stay vegan for life!

Interested to learn more? Feel free to contact me today; I’d love to speak with you!

The Role of Organic Vegan Foods in Disease Prevention and Management

Wed, 17 Apr 2024 10:55:09 GMT

The Role of Organic Vegan Foods in Disease Prevention and Management

In recent years there has been a surge of interest in both organic and vegan diets for preventing and aiding in the management of chronic diseases.

Vegan foods in particular have risen in popularity due to their evidence-backed health benefits and their ability to deliver key nutrients for achieving optimum health.

In this article we will examine how organic vegan foods in particular are helpful for both avoiding and treating chronic disease.

The Role of Organic Vegan Foods in Disease Prevention and Management

Organic vegan foods have become increasingly popular in the past few years due to their

potential benefit in managing and preventing illnesses.

As more people look to be more health conscious and look for sustainable solutions, plant-based foods have now become a mainstay in many diets.

Organic foods are foods that are made or prepared without the application of chemical pesticides, synthetic fertilizers, or wastewater slurry.

Firms that handle or prepare organic food must be verified by a government-approved certifier before they are delivered to the supermarket or restaurant to make sure that the farmer is adhering to all of the fundamental guidelines set forth by the agencies such as the USDA for organic standards ( 1 ).

Thus, it is an assurance that organic-labelled vegan foods originate from naturally grown plant foods.

Key Nutrients in Organic Vegan Foods for Disease Prevention

Organic vegan foods are high in essential nutrients that are important for preventing illnesses. By including these vital nutrients in your meals, you can develop your immune system, maintain healthy biological processes, and lower your chance of developing chronic diseases.

Fiber is one of the important nutrients present in all plant foods. It is vital for blood sugar regulation, maintaining a healthy digestive system, as well as preventing constipation.

Besides, fiber facilitates satiety, which makes maintaining a healthy weight easier. Vegan foods like vegetables, fruits, nuts, legumes, and grains are good sources of fiber.

Vitamin C is another essential ingredient present in vegan foods. This potent antioxidant is essential for strengthening the immune system, lowering inflammation, and warding against a host of illnesses.

Examples of vegan foods that are high in Vitamin C are berries, citrus fruits, and leafy greens.

Furthermore, vegan foods contain omega-3 fatty acids, which are vital for heart health, inflammation reduction, and brain health. Walnuts, chia seeds, algae-based supplements, and flaxseeds are good plant-based sources of omega-3 fatty acids.

The Link Between Diet and Disease Prevention

Diet is a key factor in illness prevention and organic vegan foods have been demonstrated to significantly lower the risk of several health conditions.

Research has consistently shown that plant-based foods can reduce the risk of obesity, diabetes, heart disease, and some types of cancer ( 2 ).

Plant-based foods are naturally low in saturated fats and cholesterol, which are known to

aggravate heart disease. By reducing or eliminating animal products, people can substantially reduce their consumption of these groups of foods and enhance their cardiovascular health.

As well, the high fiber content of vegan foods lowers the risk of hypertension and helps to maintain healthy blood pressure levels. Plant-based foods also have been linked to a lower incidence of prostate, colon, and breast cancer, among other cancers.

Organic foods are known to offer protection because of their high antioxidant, phytochemical, and fiber content. These compounds assist the body's natural defenses against malignant cells, lessen inflammation, and neutralize free radicals.

Organic Vegan Foods and Heart Health

Heart disease is one of the leading causes of death globally, and diet plays an important in its prevention and management. Vegan foods provide many advantages for heart health, which makes them the best option for people trying to enhance their cardiovascular health.

Vegan foods are low in cholesterol and saturated fats, which is one of their main benefits for heart health. Animal products like dairy and meat are sources of these hazardous substances that can heighten the risk of heart disease. By opting for vegan foods, you can greatly lower your intake of cholesterol and saturated fats, protecting your heart health in the process.

Again, organic vegan foods are high in heart-healthy nutrients, for instance, antioxidants and fiber. Fiber has a vital role in maintaining healthy blood pressure and lowering cholesterol, two factors that are essential for cardiovascular health. On the other hand, antioxidants assist in lowering oxidative stress and inflammation, both of which are linked to heart disease.

Furthermore, vegan foods are usually lower in sodium, which is another significant cause of high blood pressure. By consuming more plant-based foods and less sodium, you can maintain your blood pressure and lower your risk of heart disease.

Organic Vegan Foods and Weight Management

Keeping a healthy weight is vital for general health and illness prevention.

Vegan foods can be very helpful in managing weight because they are higher in fiber, have fewer calories, and are more nutrient-dense than animal products.

Vegan foods are high in fiber, which helps in promoting feelings of satiety and fullness. Consuming foods high in fiber helps people cut back on calories and prevent overindulging.

Furthermore, fiber facilitates blood sugar regulation and aids in digestion, avoiding the spikes and crashes that may trigger overindulgence and cravings.

Likewise, compared to animal products, vegan foods generally have a lower calorie density. This implies that people can eat more plant-based food in proportion to their calorie intake, which increases feelings of pleasure and lowers calorie intake.

You can improve your general well-being and maintain a healthy weight by increasing the amount of organic vegan foods in your diet.

Organic Vegan Foods and Cancer Prevention

Cancer is an devastating disease that affects millions of individuals across the world. Although genetics plays a part in the development of cancer, lifestyle, and dietary choices can have a major impact on a person's chance of developing a particular type of cancer. It has been demonstrated that eating a lot of antioxidant-rich, phytochemical-rich, and fiber-rich organic vegan foods can protect against different cancers.

Antioxidants aid in the neutralization of free radicals, which have the potential to harm cells and have a role in the development of cancer. Organic vegan foods like berries, cruciferous vegetables, and leafy greens are high in antioxidants that can help lower the risk of cancer.

Research has demonstrated the anti-cancer benefits of phytochemicals, another class of

advantageous components present in organic vegan foods ( 3 ). For instance, lycopene, a

phytochemical present in tomatoes and melons, has been connected to a lower incidence of

prostate cancer.

Similarly, it has been demonstrated that the phytochemical sulforaphane, which is prevalent in broccoli as well as other cruciferous vegetables, has anti-cancer properties.

Moreover, the high fiber content of vegan foods plays an important role in the prevention of cancer. Fiber helps enhance regular bowel movements, shortening the time that possible carcinogens are in contact with the colon lining. Besides, fiber helps the body rid itself of waste materials and poisons, which lowers the risk of colon cancer.

Incorporating Organic Vegan Foods into Your Diet

Including organic vegan foods in your diet does not have to be difficult. You may begin to reap the many health benefits of a plant-based diet with a few easy steps.

First, make it a point to include a wide range of vegetables and fruits in your daily meals. To guarantee a varied spectrum of nutrients, try to eat a variety of colors and varieties of produce. Try different flavors and dishes to make your food enjoyable.

Second, incorporate legumes, whole grains, and nuts into your diet on a regular basis. These foods are an excellent source of fiber, protein, and essential minerals and vitamins. Try incorporating them into your meals in inventive ways, such as integrating chickpeas into salads, making stir-fries with quinoa as the base, or snacking on a handful of mixed nuts.

Also, explore several plant-based protein sources like seitan, tempeh, and tofu. These vegetarian alternatives to meat are satiating and nourishing and may be utilized in a range of prepared dishes.

Finally, remember how important it is to stay hydrated. Water helps sustain the best possible functioning of the body and is necessary for general health. Ensure that you take enough water all through the day to remain hydrated and enhance your body's natural functions.

Conclusion

In summary, organic vegan foods are essential for managing and preventing disease. By

choosing plant-based alternatives, you can improve your general well-being and also make a positive impact on the environment.

Organic vegan foods provide several health benefits, including nutrient richness, defense against chronic illnesses, and decreased exposure to hazardous chemicals and pesticides.

By incorporating essential nutrients present in organic vegan foods, such as omega-3 fatty acids, vitamin C, and fiber, you can enhance your immune system, manage your weight, maintain your heart health, and lower your risk of developing cancer.

It doesn't have to be challenging to include organic vegan foods in your diet. You can enjoy tasty and nourishing meals and reap the benefits of a plant-based diet by focusing on a range of vegetables, fruits, whole grains, legumes, and nuts.

Adopt a healthier lifestyle and realize how it benefits your overall well-being and the

environment around you. Take a step toward managing diseases and preventing health issues by starting today.

For More on This Topic

If you would like to read more about organic vs non-organic foods, please check out my article here .

I also have several other articles about the importance of juicing organic foods for health including: Boosting your immune response with freshly squeezed orange juice , and the health benefits of organic apple juice. Also of interest, is this article on beetroot juice for diabetics .

For professional assistance in adopting a healthy and nutritious plant-based diet, kindly reach out to me using the form provided below. I can help you address any possible nutrient deficiencies or health concerns and ensure that your nutritional needs are met through the consumption of plant-based foods.

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Be sure to subscribe to my newsletter at the bottom of this page for free recipes, special offers, and nutrition related content.

References

1. (PDF) Organic Food: The Importance from Public Health Perspective | Vanisree Ramanathan - Academia.edu

2. A plant-based diet for the prevention and treatment of type 2 diabetes - PubMed (nih.gov)

3. Phytochemicals in Cancer Treatment and Cancer Prevention—Review on Epidemiological Data and Clinical Trials - PMC (nih.gov)

Author: Ken Tobby

Ken Tobby is a food scientist with a comprehensive understanding of the scientific principles

underlying organic food production, processing, and safety. Through his blog Organic Solace , he is committed to providing his audience with expert information and resources regarding organic foods and products that are not only good for their health but also good for our planet.

A Plant-Based Approach to Tackling Gout: A Client's Success Story

Wed, 14 Feb 2024 16:59:28 GMT

A Plant-Based Approach to Tackling Gout: A Client's Success Story

This article shares the testimony of a client who treated his gout by adopting a whole food plant-based diet.

I first met Mike as a client after he reached out to me seeking a solution for his gout symptoms. Gout is a painful and debilitating condition, also known as inflammatory arthritis.

Mike had been dealing with gout for years, taking pain medications for the flare ups and after adjusting his diet and lifestyle towards being more plant-based ( 1 ), he still experienced gout symptoms.

As a nutritionist practicing exclusively in plant-based diets, he sought my help to explore the potential benefits of a nutrition-centered whole food plant-based diet ( 2 ) as a natural gout treatment ( 3 ).

During our Initial Consultation, we fully assessed his current diet and lifestyle. I then suggested he eliminate the foods which increase inflammation and those that raise uric acid levels in the blood (animal foods, protein supplements, sweetened beverages, processed foods, and alcohol).

Instead we incorporated unprocessed plant-based foods into his meal plans and introduced high antioxidant supplements ( 4 ) to help reduce uric acid levels.

The foods we focused on included wholegrains, legumes, fruits, vegetables, nuts, and seeds. These ingredients provided a wide range of plant-based meal options including well known meals such as smoothies, risotto, curry, muffins, buddha bowl, roast dinner, flapjacks, shepherds pie, stir-fry and more.

This way of eating allowed Mike to enjoy a wide variety of nutritious, familiar, and wholesome meals whilst avoiding the foods which caused his gout flare-ups. He also avoided alcohol (& alcohol-free beverages) as suggested.

All of these changes allowed Mike to not only eliminate his symptoms but also improve his overall health and wellbeing.

Below, Mike will share his story of how adopting a plant-based diet transformed his life and relieved his symptoms of gout.

The Start: Confronting Gout Symptoms in Foot

I first experienced a Gout attack in my late 20's and thought I had broken my big toe initially but after a trip to the Dr's they confirmed it was Gout.

At the time I was eating an omnivorous diet and large quantities of meat, dairy and probably drinking around 10-12 units of alcohol most weekends, sometimes more, sometimes less.

On average I would say I would have 2-3 painful attacks a year that would impact being able to walk and exercise and would often last up to a week and would require ibuprofen and painkillers, it was always in the joints of one of the big toes on either foot.

Around my mid 30's I started to reduce the amount of meat I was eating for environmental reasons (after watching the documentary 'Before the Flood') and after a year decided to adopt a pescatarian diet. I stopped eating meat and replaced cows milk with plant-based milks.

However the Gout attacks continued.

Mike's Testimony: Finding a Treatment for Gout with a Plant-Based Diet

I adopted a plant based diet after successfully completing Veganuary in January 2018 (aged 37) and with a new motivation for animal rights after watching the documentary 'Earthlings' which had a profound effect on me.

The gout attacks started to reduce in their regularity which was a positive sign and by this point I was also reducing my alcohol intake.

That was until 2022 when my gout attacks returned. I took on a challenging studying course that year, with a very difficult exam at the end of it so it was a stressful time, which resulted in making poor diet choices (processed vegan food) more often and stress / emotional eating and was unable to workout as much.

Whilst I also had reduced my alcohol intake down to the lowest levels since being a young adult I did replace it with alcohol free beer.

In 2022 I had around 3 painful attacks, followed by another at the end of January 2023 post the festive season.

After a visit to my GP I was given the option of starting to take regular medication for my symptoms (Allopurinol). My bloods were taken and the results came back with uric acid levels of 434 umol/L, with the GP explaining the range is 200-430, with Gout symptoms often arriving around the 420 mark.

Convenience and Professional Support for a Plant-Based Lifestyle

I had been following Rose on social media for some time and I decided to reach out to her for help to see if nutritional intervention could help me instead of taking medication.

We started working with each other at the start of February 2023 and Rose helped me transition to a consistent whole foods plant based (WFPB) approach as well as optimising what I was eating and removing things that could be contributing to my syptoms.

My experience of working with Rose has been a game changer for me generally as well as for my gout. The food plans she created for me were delicious and easy to make and achievable whilst balancing a busy work and family life at home. My energy levels increased, I was able to train more effectively and the weight started to drop off - between 2-3 lbs a week.

After 8 weeks following Rose's programme I returned to the GP's to retest my Uric acid levels and at the start of April I received a call from the Dr's asking me how I was. I explained what I had been doing nutritionally, that I felt great and had also been losing weight, and she was pleased to hear that and reported that my urate levels were now down to within normal thresholds at 386 umol/L.

The recommendation was for me to keep doing what I was doing and to put the medication on hold.

The Impact of a Plant-Based Diet on Gout

Fast forward 12 months to February 2024 (now aged 43) and I am thrilled that I have now completed a calendar year of having no gout attacks or symptoms and have dropped from 90kg down to 82kg.

Here's what I implemented:-

1) WFPB diet as guided by Rose's meal plans which form the foundation of what I eat. I occasionally have a processed vegan burger but very much the exception instead opting for WFPB sources of protein,

2) Removed from my diet processed protein powders and unnecessary supplements.

3) Take a WFPB multivitamin supplement and cherry supplement daily. (Recommended by Rose)

4) Drink 2-2.5 litres of water a day from a home water distiller.

5) Drink coconut water to hydrate after workouts where I perspire a lot.

6) Stopped drinking non alcoholic beer.

7) Reduced my alcohol intake down to no more than 10 units a month (will often opt for a cider or glass of wine instead of beer) and will often go several weeks without drinking alcohol at all.

On reflection the improvements with my gout have obviously been a huge positive for me as well as losing weight. My relationship with alcohol has also changed and I am more conscious and tuned in to the negative effect it has on me, particularly the impact it has on sleep and mood.

I hope that this information can be of service and help anyone who is suffering with Gout and hopefully show there is another way that doesn't involve taking medication.

- Mike, 43yrs old, Portsmouth

Conclusion: A Sustainable Solution for Gout Management

It's been over a year that Mike faithfully followed the programme we created and he experienced remarkable results - no more flare-ups, weight loss, improved health, and a satisfying new way of eating.

Mike's success story highlights the powerful impact that a plant-based approach can have on managing gout and improving overall health.

For Professional Assistance

To adopt a healthy and nutritious plant-based diet with the help of my services, kindly reach out to me using the form provided below. I can help you address any possible nutrient deficiencies or health concerns and ensure that your nutritional needs are met through the consumption of plant-based foods.

Let me assist you in developing a personalised programme tailored for individuals with gout, guiding you towards achieving your health and wellness objectives. This will encompass personalised weekly meal plans, expert nutritional guidance, delicious plant-based recipe options, and much more.

Start your journey to better health and wellness today!

Thanks for reading!

Article by Rose Wyles - The Vegan Nutritionist & Mike - Special Guest Client

REFERENCES

The Ultimate Vegan High Protein Meal Plan: Power Your Body Naturally

Thu, 25 Jan 2024 14:50:42 GMT

The Ultimate Vegan High Protein Meal Plan: Power Your Body Naturally

Achieve Optimal Health and Fitness with this Vegan High Protein Meal Plan

A vegan high-protein meal plan can be a fantastic option for those looking to stay healthy, support their fitness journey, and boost overall health while following a plant-based diet.

According to research vegan proteins support muscle building as effectively as animal protein and when you incorporate a variety of plant-based protein sources you can gain all the essential amino acids needed to support optimal health and muscle repair and growth.

Sounds good?

Read on to see how a vegan high-protein meal plan can help you to hit your nutrition targets and smash your fitness goals!

Click to Buy The High-Protein Vegan Meal Plan

Introduction: Embracing a Plant-Based Lifestyle

According to the British Dietetics Association , plant-based diets can support healthy living at every age and life stage and by embracing a vegan lifestyle it can provide numerous health benefits as well as an improved impact on the environment. Plant-based diets not only have a lower environmental impact when compared to animal based diets, but they also can provide many health benefits.

Plant-based foods are rich in fiber, an essential nutrient for gut health and optimal digestion. They also provide abundant vitamins and minerals , along with vital antioxidants that help the body fight off harmful free radicals. Moreover, they are low in saturated fat and cholesterol, reducing the risk of heart disease and diabetes.

Transitioning to a plant-based diet that is focused on whole foods can provide all of your nutritional needs, although it will require planning and knowledge about food combining and protein sources, however, equipped with the right information, you can easily meet your nutritional needs and thrive on a plant-based diet.

Click to Buy The High-Protein Vegan Meal Plan

Understanding the importance of Protein in a Vegan Diet

There are three essential macronutrients: carbohydrates, fat, and protein, these play a crucial role in various physiological functions in the body.

Protein is divided into two categories, essential and non-essential amino acids, non-essential amino acids are produced naturally by the body, leaving essential amino acids being required in the diet. When protein is consumed in the diet, it is broken down into its amino acids which are then absorbed by the body, where it is then used to create new proteins that fulfill our body's needs. These proteins are involved in three broad categories: structural, regulatory, and energetic.

Protein is necessary for supporting muscle growth, repair, and overall health. Research shows that plant-based foods can provide all of the vital amino acids, and protein required for optimal health and exercise performance, even for long endurance athletes such as Scott Jurek who is a record-holding ultramarathoner and powerful weight lifting champions such as Patrick Baboumian who is a power lifting world record holder and winner of Germany's Strongest Man .

Click to Buy The High-Protein Vegan Meal Plan

Exploring Plant-Based Protein Sources for Vegans

Vegetable-based proteins such as beans, lentils, wholegrains, tofu, tempeh, seitan, vegetables, fruits, greens, and nuts/seeds are all rich in amino acids and it is suggested that when enough calories of these plant foods are consumed it is easily to fulfill your protein requirements.

Additionally, plant-based proteins offer the health benefits of being lower in saturated fat and cholesterol when compared to animal protein sources, which is extremely important for optimal blood flow to your muscles to achieve their their full potential during exercise.

To create a nutritious and balanced plant-based high protein meal plan to support your best performance, you'll need to combine high protein plant-based foods whilst keeping saturated fats low, which means adopting a whole food approach as processed foods are often laden with oils and fats which can impair your performance.

How Much Protein Do You Need: How Much Is In The Meal Plans

The recommended daily intake of protein for adults is approximately 0.8 grams per kilogram of body weight.

That would mean if you weigh 60kg the recommended daily intake of protein would be around 48 grams.

However, for individuals who engage in regular exercise, are pregnant, over 60, or have specific dietary requirements, it may be necessary to consume slightly more protein to support muscle repair and growth.

Active individuals and athletes require a higher intake of protein, usually ranging from 1g to 1.2g per kilogram of body weight. That would mean if you weighed 75kg if looking at 1.2g, you would need to include around 90g of protein a day.

This level of protein naturally accompanies an increased calorie intake and the need for additional energy to fuel physical activity.

Therefore, when creating a plant-based high protein meal plan to stay healthy and support exercise, it is important to ensure that each meal contains a sufficient amount of high-quality plant-based protein.

Click to Buy The High-Protein Vegan Meal Plan

Energise Your Mornings with Delicious Vegan Breakfasts

Breakfast when following a high protein meal plan should not be neglected.

Starting your day with a delicious protein-packed breakfast to fuel your body can vary depending on your calorie needs, exercise level and personal preference.

Whether you enjoy a cooked breakfast with scrambled tofu, beans, mushrooms, greens and toast for a combined plant protein boost or a bowl of overnight oats with soy milk, chia or hemp seeds for additional protein alongside fruit and nuts, there are many options to choose from.

Exploring a variety of plant-based breakfast options is essential to finding what suits you best and allows for a diverse range of nutrients to satisfy your needs, while providing the necessary calories for energy and protein for muscle recovery after exercise.

Satisfy Your Midday Cravings with Favourful Vegan Lunches

A high-protein meal plan should include a plant-based protein source for lunch, such as tempeh, lentils, chickpeas, quinoa, and edamame.

Choose a high protein plant food for your lunch that will help keep you satisfied and fueled throughout the day, tempeh is a fantastic option as it versatile and delicious when marinated and grilled for a tasty sandwich or wrap, or crumble it over a salad for added texture and protein.

Other high protein options include beans, lentils, chickpeas, edamame, tofu, quinoa, or whole grain bread. These can be incorporated into soups, salads, sandwiches, stir-frys, or grains bowls for meal prep to provide a well-rounded and satisfying meal.

Making sure your lunch is packed with high protein plant-based options will ensure you are continuing the day contributing to your protein needs whilst helping to keep you satisfied and fueled for the rest of the day.

Click to Buy The High-Protein Vegan Meal Plan

Indulge in Nourishing Vegan Dinners for a Healthy Lifestyle

Finish your day whilst following a high protein vegan meal plan with a nourishing plant-based dinner that is not only super delicious but also packed with high-quality protein.

Some options include tofu stir-frys, roasted vegetable with whole grain and legumes bowls, lentil curry with brown rice, bean stew with whole grain bread, or black bean tacos with avocado salsa.

These dinner options provide a well-balanced mix of protein, fibre, and essential nutrients to support your active and healthy lifestyle.

Click to Buy The High-Protein Vegan Meal Plan

Protein-Packed Vegan Snacks: Satisfy Your Cravings, Fuel Your Body

Including protein-packed snacks on a high-protein vegan meal plan is a easy way to keep your energy levels stable and support your exercise routine.

Some great options include nut butter with apple slices, homemade cream cheese with crackers and raw veggies, roasted chickpeas, protein bars made with natural ingredients, or simply fresh fruits with a handful of nuts/seeds.

These snacks will not only provide a delicious and satisfying way to curb cravings, they'll also help to keep you fueled with essential nutrients, including ample protein to support a healthy active lifestyle.

Unlock Plant-Powered Strength: Find The Ultimate Vegan High Protein Meal Plan

I have meticulously crafted the ultimate vegan high-protein meal plan to assist you in unlocking your plant-powered strength and supporting your fitness goals.

This comprehensive meal plan incorporates a diverse array of complementary plant-based protein sources, ensuring that you receive all the essential amino acids necessary for optimal health.

If interested, you can access this exclusive offering through my website's shop section.

Click to Buy The High-Protein Vegan Meal Plan

For professional assistance in adopting a healthy and nutritious plant-based diet

Kindly reach out to me using the form provided below. I can help you address any possible nutrient deficiencies or health concerns and ensure that your nutritional needs are met through the consumption of plant-based foods.

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Jamaican Jackfruit and Bean Stew

Mon, 15 Jan 2024 14:18:14 GMT

Jamaican Jerk Jackfruit and Bean Stew

Make this super easy and delicious one-pot Jamaican Jerk Jackfruit and Red Bean Stew

Introduction to Jamaican Cuisine

Jamaican food is a wonderfully vibrant and flavourful cuisine, with its roots coming from a fusion of African, European, and Caribbean influences. It features a combination of cooking techniques, spices and a range of fresh tropical foods which result a delicious range of satisfying dishes.

If you've yet to try Jamaican cuisine then you're in for a treat, as one popular dish is Jerk Jackfruit with Rice and Beans which I have taken inspiration from to create this Jamaican Jerk Jackfruit and Bean Stew.

This stew combines flavours of spicy and smokey Jerk seaso ning with the succulent and meaty texture of jackfruit combined with the hearty texture of the beans and rich creaminess of coconut to create a dish that is both comforting, and satisfying.

The Versatility of Jackfruit in Recipes

Jackfruit can be brought both fresh and tinned, with the tinned variety being more accessible and convenient for a variety of homemade meals. Tinned jackfruit is either young and green in brine or water, or ripe, yellow, and sweet in syrup. I prefer to buy jackfruit in water as opposed to in brine as therefor you can control the sodium in the jackfruit dishes you make.

Young jackfruit is fantastic for replacing meat in savoury dishes like this stew, this is because jackfruit has a neutral flavour that absorbs spices and seasonings beautifully. For sweet dishes like desserts and smoothies, ripe jackfruit either tinned or fresh can be used.

Using young jackfruit mimics the texture of meat, making it a popular choice for both vegans and vegetarians as well as those looking for a meat substitute that is both natural and unprocessed. The texture is often described as meaty or pulled pork like, making it a versatile ingredient for many savoury dishes from stews to curries and tacos to burgers.

Benefits of Including Beans in Your Diet

This stew recipe calls for red kidney beans which are easy to find, very cheap, and are loaded with nutritional benefits. Beans are a fantastic source of plant-based protein, fibre, and including beans in your diet can help to lower cholesterol, regulate blood sugar levels, promote healthy digestion, and provide essential vitamins and minerals.

What is also great about beans is that they are a sustainable and eco-friendly source of food, as they require less water and resources to grow compared to animal-based proteins. Beans also provide a reliable source of protein with very little fat which can help those looking to meet their daily protein requirements whilst also being mindful of their weight and health.

Including beans will also diversify your overall nutrient intakes, like lentils, chickpeas and peas, beans are part of the legume family, these foods are high in antioxidants, iron, potassium, and other important nutrients, that can help to contribute to your overall health and wellbeing.

By incorporating legumes such as beans into your diet, you can improve your heart health, control weight, and reduce the risk of chronic diseases such as diabetes and heart disease.

Understanding the Flavours: Jerk Spices

This recipe uses jerk spice which is a traditional Jamaican seasoning blend that adds spicy and bold flavours to a variety of dishes.

The key ingredients if you were to make jerk spice mix for yourself include scotch bonnet pepper flakes, allspice, dried thyme, garlic powder, ginger powder, cinnamon, nutmeg, and cloves. When combined, these ingredients create an aromatic and complex flavour profile that has depth, warmth, and spice.

The heat from the chili, the warmth from the allspice, and the earthy and herby undertones from the thyme and other spices create a flavourful and robust seasoning suitable for many types of dishes including this jackfruit and bean stew.

These flavours combined with the meaty texture of the jackfruit and creamy richness of beans, work together to create a hearty meal that is perfectly comforting for any day of the week.

Jerk Jackfruit & Red Bean Stew Recipe

This Jamaican Jackfruit and Bean Stew recipe is a delicious and nutritious meal that combines the unique flavors of jerk spices, tender jackfruit, and hearty red kidney beans.

Serves 6

Ready in 40 mins

Ingredients

1 tbsp oil
1 red onion, diced
2 fresh tomatoes, diced
2 cloves garlic, minced
2 fresh chili's, chopped
2 tbsp Jerk paste or Jerk spice mix
800g cooked red kidney beans
400g tin tomatoes
400g tin cooked potatoes, sliced
200g reduced fat coconut milk
Salt to taste

Garnish

Fresh coriander
Lime
Coconut milk
1 1/2 cups dried white rice or quinoa, cooked to serve

Method

Dice the onion and tomatoes, chop the chili, and mince the garlic.
Pan-fry onion in a dash of oil on medium until translucent, add the garlic and chili for a further few minutes.
Add the jerk spice and fresh tomatoes, followed by the remaining ingredients.
Cook on medium/low, simmering for 25-30 minutes, stirring occasionally, adding water if needed.
Serve with cooked rice, fluffed quinoa, or warmed bread
Top with the garnishes of fresh coriander, a dash of coconut milk, and a squeeze of lime.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Smoked Tofu Scramble

Fri, 05 Jan 2024 11:16:37 GMT

Smoked Tofu Scramble

This flavoursome smoked tofu scramble recipe will surely be your next favourite way to enjoy this classic vegan dish!

LOOKING FOR A WAY TO MIX UP YOUR TOFU SCRAMBLE?

Today we will banish those bland tofu fears away and take on this incredibly simple tofu scramble using smoked tofu as it's main flavour.

I must say I wasn't a fan of tofu the first few times I tried to make it at home, and since the beginning of my plant-based food journey I went from not loving tofu that much, to buying it weekly and absolutely loving it in every dish I create!

Tofu has some fantastic health benefits. It boasts a complete protein containing all nine essential amino acids, also high in iron, calcium, and the minerals manganese and phosphorous. In addition to this, it also contains magnesium, copper, zinc, and vitamin B1.

The trick for those new to tofu, I would say is to always follow a recipe the first few times when making a tofu dish, as this will help you to understand how to cook with tofu and how it cooks differently from other foods, as it's truly unique. This recipe is so simple and will produce the same results time and time again, I just know you're going to love it as much as I do!

HAVE YOU TRIED SMOKED TOFU YET?!

Smoked tofu is a relatively new style of tofu that is readily available here in the UK. The brand I enjoy most is Tofoo , and they use handmade organic tofu smoked with beechwood for a distinctive smokey taste. It can be appreciated hot or cold; however, I love using it in my cooked dishes such as a tofu scramble, pie, or fried rice.

If you usually make your tofu scramble with plain tofu or silken tofu, try this recipe with smoked tofu and discover the fantastic flavour!

All you need is four simple ingredients: smoked tofu, organic turmeric, nutritional yeast, unsweetened plant-based milk, and seasoning with salt and black pepper.

Since I started using organic turmeric , I've never looked back; the taste is much better. It's less bitter and works wonders in this dish and others, so I find I use it far more and can enjoy its excellent anti-inflammatory benefits. I encourage you to consider making the switch!

Click here to find out more on why you should switch to organic turmeric!

Smoked Tofu Scramble Recipe

Serves 2

INGREDIENTS

200g smoked tofu, I used the tofoo brand
1/2 tsp organic turmeric
1/4 cup unsweetened plant-based milk, I used soya
1 tbsp nutritional yeast
Salt and black pepper to taste
Spring onion greens for garnish, optional
Veggies of choice, I added bell pepper, onion, and spinach

METHOD

Pan-fry or water-fry veggies of choice, I went with sliced onion and bell pepper, cook until softened.
Drain the juice from the tofu packet, crumble the tofu with your hands and place into a non-stick frying pan, add the juice for more smokey flavour!
Then, add the turmeric and the unsweetened plant-based milk.
Cook on low for 3-5 minutes until warmed through.
Add your nutritional yeast, salt and black pepper. Fold in spinach, if using.
Serve with toast, favourite toppings, alongside a cooked breakfast, and with some sliced spring onion greens if you like.

Enjoy!

Blog post by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Bean & Walnut Pâté Vegan

Fri, 05 Jan 2024 11:03:34 GMT

Vegan Bean and Walnut Pâté

If you're looking for a flavourful and satisfying starter, lunch, or snack spread that is both vegan and packed with nutrients, this vegan bean and walnut pâté is the perfect choice!

Making your own!

This pâté is so delicious, and you can make it at home easily with this recipe; I can guarantee you that vegans and non-vegans alike will love it!

Serve this vegan homemade pâté as part of a formal meal, as a starter, or breakfast or lunch. It can be spread on crackers as part of a yummy platter, or it can be on a dish for people to help themselves with a spoon.

Serve with hot thin toast or crusty French bread with some dairy-free butter, sliced tomatoes, and black pepper, too, if you like.

Vegan Pate Ingredients and Nutritional Benefits

The main ingredients in this recipe are rich in a variety of vital nutrients.

Walnuts - contain good unsaturated fats (MUFA's & PUFA's). Loaded with essential fatty acid Omega-3, whilst also being a source of Protein, Calcium, Iron, Selenium, and Zinc.
Cannellini beans - Great source of Calcium, Protein, and Copper. Shown to help reduce blood pressure, lower blood sugar naturally, and help support healthy cholesterol levels.
Fresh herbs - A good source of Iron, Calcium, Vitamin B-6. Herbs are also rich in antioxidants that help the body eliminate free radicals.
Mushrooms - A great meat substitute with Vitamin D , Selenium , Vitamin C, and Choline .

Bean & Walnut Pâté Recipe

Serves 6

Ingredients

230g can of cannellini beans, rinsed and drained
1 cup walnuts
1 medium onion, chopped
250g packet of mushrooms, finely chopped
3 cloves garlic, chopped
1 tbsp balsamic vinegar
3-4 tbsps of vegetable broth
2 sprigs of sage, rosemary and thyme or 2 tsp dried mixed herbs
Salt and pepper
3-4 tbsp water for frying

Method

Chop and fry onion for 5 mins in a little water, add the finely chopped mushrooms, garlic, herbs plus seasoning with a few turns of ground salt and pepper.
Cook this until the onions are soft on low heat, around 5 mins.
Pulse the walnuts in the food processor until very fine.
Add the onion mixture and the drained beans to the walnuts with the balsamic vinegar process until smooth, adding a few tbsp of the vegetable broth as needed until smooth, or you can pulse for a more textured consistency.

Store in an airtight container in the fridge for up to 1 week or freeze for longer.

Chill for at least an hour or more before using.

Your pâté will keep for at least a week in the refrigerator. It is always better to chill it overnight before using for it to 'mature'.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Aubergine and Tomato Vegan Noodle Stir-Fry

Mon, 13 Nov 2023 11:14:16 GMT

Aubergine and Tomato Vegan Noodle Stir-Fry

This veggie dish is not only delicious, but also quick and easy to prepare. With the combination of tender aubergine, juicy tomatoes, and delicate noodles, it is sure to be a hit at any meal. This vegan noodle stir fry recipe is perfect for those who are short on time but still want a healthy and satisfying meal.

I have been absolutely loving this recipe for several years now, and without a doubt, it has become my go-to dish whenever I need a quick stir-fry fix. In fact, I've made it so often that it has become an all-time favourite dish of mine - I make sure to prepare it at least once every two weeks! My dedication to perfecting this dish over time is a testament to its incredible flavour and the satisfaction it brings me with each bite.

It's incredibly simple to make and the depth of flavours are just out of this world!

This dish brings together traditional Chinese flavours with my own little twist by pairing aubergine with tomatoes, creating a combination that is guaranteed to please any Unami loving palate.

Keep reading to find out how you can whip up this amazing dish in just 15 minutes!

Health Benefits of this Aubergine and Tomato Vegan Noodle Stir-Fry

This dish is perfect for a quick and healthy midweek dinner, and can be adapted to suit any dietary requirements.

One of the key ingredients in this vegan noodle stir fry recipe is aubergine, also known as eggplant. It adds a wonderful depth of flavour to the dish and is an excellent source of dietary fiber and antioxidants.

Aubergine contains numerous health benefits and is known for its ability to improve heart health, aid in digestion, and promote weight loss. It also contains anthocyanins, which are powerful antioxidants responsible for the dark purple colour of plant foods and they have been shown to provide anti-inflammatory and anti-cancer properties.

To make the dish even more nutritious, we've added f resh tomatoes and a selection of flavour combinations including unami soy sauce and black vinegar that not only enhance the flavour but also pack a powerful health punch.

The benefits of adding tomatoes to this vegan noodle stir-fry recipe extend beyond just improving taste. Studies have shown that tomatoes can help lower blood glucose and lipid levels, making this dish not only delicious but also beneficial for your health.

Black vinegar, one of the key ingredients in this recipe, is a fermented ingredient that has been used for centuries in traditional Chinese medicine.

It is believed to have many health benefits, including aiding digestion, reducing inflammation and promoting weight loss.

There's been evidence to suggest that the amino acids and antioxidants in black vinegar can help to lower cholesterol and blood pressure and vinegars have also been shown to be antioxidant, antidiabetic, antimicrobial, antitumor, antiobesity, antihypertensive, and have anti-inflammatory effects, making it a great addition to any healthy diet.

Soy sauce, another ingredient in this recipe, is also a great source of antioxidants and fermented soy products have been shown to help to reduce gut inflammation, which is particularly important for those who suffer with irritable bowel disorders.

I recommend whole food soy as numerous research studies have shown that soy products offer a range of health advantages , including the prevention of heart disease, obesity, cancer, diabetes, osteoporosis. Moreover, they also help regulate blood pressure and alleviate menopause symptoms.

Soy sauce is used to add a delicious umami flavour to the dish, while also providing nutritional value.

Soy sauce is salty, so be mindful of the amount you use when cooking and consider opting for a reduced-sodium version if you're watching your sodium intake.

Tips and Tricks for Perfect Aubergine and Tomato Vegan Noodle Stir-Fry

To enhance the flavours of this dish, consider adding some freshly minced garlic or ginger during the cooking process, I added powdered ginger and garlic in this case for a smooth sauce and it worked really well. Additionally, feel free to incorporate other vegetables such as spinach or chard and protein sources such as tempeh or smoked tofu to make it a more substantial meal.

When pan-frying the aubergine, make sure it is almost cooked and browned before adding the tomatoes and sauce, otherwise, the texture of the dish may be compromised.

A tip for making noodles for this stir-fry recipe is to slightly undercook them, as they will continue to cook when added to the pan. Also, save some of the cooking water and rinse the noodles before adding them to the pan to prevent them from sticking together.

To add a burst of freshness and a pop of colour, garnish the dish with some fresh herbs like coriander or basil, I opted for chopped green chili as I like it spicy.

Aubergine and Tomato Vegan Noodle Stir-Fry Recipe

This recipe for Aubergine and Tomato Noodle Stir-Fry is a fantastic choice for a quick and healthy midweek dinner. It brings together traditional Chinese flavours with a unique twist by combining aubergine and tomatoes. The ingredients used in this dish have numerous health benefits, making it not only delicious but also beneficial for your well-being.

Serves 2

Cooking Time: 15 Minutes

INGREDIENTS

1/2 an aubergine, diced into 1 cm cubes
2 tbsp olive oil
1 large tomato or 3 medium tomatoes, cut into chunks
2 nests of noodles of choice (60-75g dry noodles per serving), I used vegan eggless noodles , you can also use black bean noodles for more protein.
Fresh chili or sriracha sauce

STIR-FRY SAUCE

1 tbsp dark soy sauce
1 tsp mushroom stock powder or vegetable stock
2 tbsp shaoxing wine/chinese cooking wine
1 tbsp black rice vinegar, or white rice vinegar
1/2 tsp ginger powder, or 1 tsp fresh minced ginger
1 tsp garlic powder, or 2 cloves fresh minced garlic
1/4 cup noodle cooking water
1 tbsp corn starch

Heat oil in a wok, toss aubergine cubes and fry on medium heat stirring occasionally until starting to brown and soften, 5-6 minutes.
Whilst this is cooking boil the noodles, and whisk the stir-fry sauce ingredients together in a dish, keep to the side.
Add the diced tomato and stir-fry sauce to the aubergine, cooking for a couple more minutes, until the tomatoes are softened and the aubergine is fully cooked.
When the noodles are el dente, turn them off the heat, and give them a quick rinse.
Toss in the noodles and 1/2 cup noodle cooking water and cook for a further few minutes until the sauce is thickened and glossy.

Serve with fresh sliced chili and/or chopped coriander.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

How to Do the Vegan Fast 800: A Plant-Based Approach to Weight Loss and Diabetes Management

Wed, 08 Nov 2023 13:34:09 GMT

How to Do the Vegan Fast 800:

A Plant-Based Approach to Weight Loss and Diabetes Management

In today's fast-paced world, the struggle to maintain a healthy weight and manage conditions like obesity and diabetes is more prevalent than ever. Dr. Michael Mosley, a renowned expert from the UK, has introduced a groundbreaking dietary concept known as the "Fast 800."

This diet involves intermittent fasting and restricting daily calorie intake to between 800-1000 kcal, and it has gained significant attention for its effectiveness in weight loss and diabetes management.

In this article, we'll explore how to adapt the Fast 800 diet to a vegan lifestyle, emphasising the importance of plant-based nutrition and the science behind this transformative approach.

Buy the Fast 800 Meal Plan, Click Here!

Understanding the Fast 800 Diet

What is the Fast 800 Diet?

The Fast 800 diet, developed by Dr. Michael Mosley, is based on the principles of intermittent fasting and calorie restriction.

It encourages individuals to consume between 800-1000 calories per day for a specific period, usually 8-12 weeks, whilst eating only within a set time window.

This strategic calorie restriction combined with intermittent fasting triggers weight loss and promotes various health benefits, including improved insulin sensitivity.

The Science Behind Intermittent Fasting

Intermittent fasting, a key component of the Fast 800 diet, involves cycling between periods of eating and fasting.

This approach not only aids in weight loss but also has a positive impact on blood sugar levels, making it a promising strategy for individuals with diabetes.

There are multiple time frames that can be paired with this dietary plan, including OMAD: one meal a day, 4-hour window, 6-hour window or 8-hour window.

The most suitable choice would vary for each person; however, based on personal experience following this diet myself, I found the OMAD or 4-hour window to be preferable.

Others may find the 6 or 8-hour window more manageable and still reap the benefits of the Fast 800 diet. It is essential to note that the Fast 800 diet was initially designed with a focus on animal-based products.

However, I have found it entirely possible to modify the Fast 800 diet to a vegan approach for myself and my clients who have contacted me requesting this diet specifically, as plant-based foods are rich in nutrients, they can provide the necessary calories, protein, and variety for this dietary plan.

Also, several studies have shown the effectiveness of plant-based diets in weight loss and diabetes management.

A plant-based approach would focus on consuming 800-1000 calories per day from plant-based sources, such as fruits, vegetables, legumes, whole grains, nuts, and seeds.

These plant-based ingredients can be combined in numerous ways to create meals that are both nutrient-rich and satisfying, while also being low in calories.

Buy the Fast 800 Meal Plan, Click Here!

Basic principles of the Fast 800

To follow a vegan approach on the Fast 800 diet, it is important to emphasise nutrient-rich plant-based foods that provide sufficient calories for this specified period. The Fast 800 aims to support weight loss and enhance metabolic health.

Here are the basic principles of the Fast 800:

· Time-Restricted Eating:

The Fast 800 plan typically involves a form of time-restricted eating, where you limit your daily eating window to a specific number of hours. Common options are the 16/8 method (fast for 16 hours and eat within an 8-hour window) or you can adopt a smaller eating window such as the OMAD: one meal a day, or a flexible window (such as fasting for 18-20 hours then eating within a 4-6 hour window).

· Calorie Restriction:

During your eating window, you consume a reduced number of calories, usually around 800 to 1,000 calories per day. These calories should come from nutrient-dense foods to ensure you get essential nutrients despite the calorie restriction.

· Balanced Nutrition:

While the calorie intake is low, it's essential to focus on nutrient-dense foods. Incorporate plenty of vegetables, plant-based proteins, healthy fats, and whole grains into your meals to ensure you're getting essential vitamins and minerals.

· Avoid Processed Foods:

Eliminate or minimise processed and high-sugar foods from your diet. These foods can lead to rapid spikes in blood sugar and may hinder your weight loss efforts.

· Hydration:

Stay well-hydrated by drinking plenty of water throughout the day. Herbal teas and black coffee are often allowed during fasting hours as long as they are consumed without sugar or milk.

· Exercise:

Incorporate regular physical activity into your routine. Light exercise is recommended such as walking, body weight exercise, yoga, and swimming.

· Supplements:

Depending on your specific dietary needs, you may consider taking supplements, such as multivitamins or minerals, to ensure you're meeting your nutritional requirements.

· Consult a Healthcare Professional:

Before starting any new diet plan, especially one as restrictive as the Fast 800, it's essential to consult with your healthcare provider and a qualified nutritionist. They can provide personalised guidance and ensure it's safe and appropriate for your individual health needs.

Remember that the Fast 800 is not suitable for everyone, and individual results may vary. It's crucial to approach any dietary changes with caution and under the guidance of a healthcare professional to ensure it aligns with your specific health goals and needs.

Buy the Fast 800 Meal Plan, Click Here!

Adapting the Fast 800 Diet to a Vegan Lifestyle

· High-Protein, Low-Calorie Vegan Foods

To successfully follow the Fast 800 diet as a vegan, it's essential to prioritise high-protein, low-calorie foods. Incorporate plant-based protein sources such as beans, tofu, tempeh, and seitan into your meals. These protein-rich foods will help you stay full and satisfied while adhering to the calorie restrictions.

· Emphasizing Vegetables, Grains, and Legumes

Your vegan Fast 800 diets should predominantly consist of vegetables, whole grains, and legumes. These nutrient-dense foods provide essential vitamins, minerals, and fiber while keeping calorie intake in check. Opt for a colourful array of vegetables and whole grains like quinoa and brown rice to create satisfying and nutritious meals. You can also utilise high-protein pastas and noodles to further boost your protein intake without excess calories.

· Plant-Based Protein Alternatives

Explore plant-based protein alternatives like chickpea pasta, black bean/edamame noodles, high-protein bread, textured vegetable protein (TVP), seitan, and whole soy products. These options offer protein richness without the excess calories, making them perfect for the Fast 800 diet.

Buy the Fast 800 Meal Plan, Click Here!

The Benefits of a Plant-Based Approach

Why Choose a Vegan Fast 800 Diet?

Opting for a vegan Fast 800 diet aligns with the principles of ethical and sustainable eating. Additionally, plant-based diets have been linked to improved heart health, reduced inflammation, and better weight management. Choosing plant-based options also reduces the intake of saturated fats commonly found in animal products.

The Synergy of Intermittent Fasting and Veganism

Combining intermittent fasting with a vegan lifestyle can lead to remarkable results. Fasting periods help your body enter a state of ketosis, where it burns stored fat for energy. This synergises perfectly with a vegan diet, which is naturally lower in calories and fat.

Research Supporting the Fast 800 Diet for Diabetes and Weight Loss

· Vegan Diabetes Diet For Diabetes Management

Several studies have shown that the vegan Fast 800 diet can significantly improve blood sugar control in individuals with type 2 diabetes. The combination of calorie restriction and intermittent fasting when following a vegan diabetes meal plan helps enhance insulin sensitivity and reduce insulin resistance, contributing to better diabetes management [1-2].

· Weight Loss Success

The Fast 800 diet has gained popularity for its impressive weight loss results. By limiting calorie intake and promoting fat burning during fasting periods, this approach can lead to substantial and sustainable weight loss [3-4].

Conclusion

The Fast 800 diet, as pioneered by Dr. Michael Mosley, offers a compelling approach to weight loss and diabetes management.

When adapted to a vegan lifestyle, it becomes a powerful tool for those seeking a sustainable and ethical path to improved health. By emphasising plant-based nutrition, high-protein vegan foods, and the science of intermittent fasting, individuals can unlock the full potential of the Fast 800 diet while enjoying the benefits of a cruelty-free and eco-friendly diet.

If you are looking for help in incorporating the Fast 800 Diet into a vegan lifestyle, I can provide customised meal plans that cater to your specific needs. Feel free to contact me for assistance with adopting the Fast 800 diet according to your preferences.

Buy a High-Protein Vegan Fast 800 Meal Plan

If you are interested you can purchase the Vegan Fast 800 Meal Plan from my shop. I also have a Fast 1200 available for men who require higher calorie intake.
Buy the Fast 800 Meal Plan, Click Here!

I've recently created a 4-week summer version of the fast 800 to incorporate high raw recipes that are delicious, rich in protein, and perfect for summer time.

Buy New Fast 800 High Raw Summer Edition, Click Here!

Frequently Asked Questions

1. Can I follow the Fast 800 diet as a vegan without compromising on protein intake?

Yes, you can maintain adequate protein intake on a vegan Fast 800 diet by incorporating plant-based protein sources like tofu, tempeh, high-protein pastas, and TVP into your meals.

2. How long should I follow the Fast 800 diet to see noticeable results in terms of weight loss and diabetes management?

Most individuals follow the vegan Fast 800 diet for 8-12 weeks to achieve significant results, but it's essential to consult with a healthcare professional for personalised guidance.

3. Are there any potential side effects of the Fast 800 diet?

Common side effects of the Fast 800 diet can include fatigue, dizziness, cravings, and irritability during the initial adjustment period. These symptoms usually subside as your body detoxes and adapts to the new eating pattern.

4. Is the Fast 800 diet suitable for individuals with type 1 diabetes?

The Fast 800 diet is primarily designed for individuals with type 2 diabetes. If you have type 1 diabetes, it's crucial to consult with your healthcare team before starting any new dietary regimen.

5. Can I combine the Fast 800 diet with regular exercise for enhanced results?

While it can be advantageous to include light exercise in your routine, it is important to remember that you should move at a pace that suits your individual needs and avoid excessive exertion due to the lower calorie intake.

Examples of light exercises include daily walks, body weight exercise, yoga, and swimming. If you want guidance on creating a safe and effective exercise plan, consider consulting with a fitness professional.

References

[1] Zubrzycki, A., et al. "The role of low-calorie diets and intermittent fasting in the treatment of obesity and type-2 diabetes." Journal of Physiology & Pharmacology 69.5 (2018).

[2] Morris, Elizabeth, et al. "A food‐based, low‐energy, low‐carbohydrate diet for people with type 2 diabetes in primary care: a randomized controlled feasibility trial." Diabetes, Obesity and Metabolism 22.4 (2020): 512-520.

[3] Kaufmann, N. A. "Comparison of an 800 to 1,000 Calorie Diet with Fasting in Weight Reduction." Am. J. Med. Sci 245.515: 196-3.

[4] Blondheim, S. H., NathanA Kaufmann, and M. Stein. "Comparison of fasting and 800-1000-calorie diet in treatment of obesity." Lancet 1 (1965): 250-252.

What Is A Buddha Bowl?

Wed, 27 Sep 2023 09:00:59 GMT

What Is A Buddha Bowl?

When you’re exploring your menu options as a vegetarian or vegan, something you’re sure to come across (almost immediately!) is the not-so-humble Buddha bowl!

A little scroll through Instagram and Pinterest will show you how beautiful these bowls are once put together with all sorts of delicious ingredients, with the bright colours truly a sight to behold. They say that the more colours on your plate, the healthier it is for you - so if you’re after a serious immune system boost right now, the Buddha bowl could be a great choice.

So called because of their big round belly shapes, these bowls are designed to serve as a one-dish plant-based meal where all your major food groups are included and all the nutrients you need delivered in one quick fell swoop.

What’s particularly great about them, apart from their tantalising good looks and amazing aromas, is that no two Buddha bowls are ever the same, so you can keep your weekly meal plans fresh, fun and vibrant… which, as we all know, is absolutely key to sticking to healthy eating and keeping on track.

So what should you include in a yummy Buddha bowl?

In terms of ingredients, you can throw in whatever your heart desires, but you should aim to include wholegrains, nutritious vegetables, some kind of protein (like lentils, tofu or beans) and a dressing to bring it all together and add a bit of zing to proceedings.

Wholegrains are a great option to include because they will help keep you fuller for longer and you’ll reap a lot more in the way of health benefits than you would if you stocked up on processed grains.

And you can easily make these meals in big batches so you’re fully prepared for the week ahead, ensuring that you can stick to your goals with ease. So there you have it! Give them a go and see if they can revolutionise how you approach mealtimes this week!

Kickstart Your Day With These Caffeine Alternatives!

Mon, 11 Sep 2023 09:34:21 GMT

Kickstart Your Day With These Caffeine Alternatives!

There’s nothing quite like waking up to the smell of a freshly brewed cup of coffee, is there? It’s a delicious and all-pervasive scent that we look forward to each and every day… but as much as we love the delightful coffee bean, it doesn’t always love us back in the same way and all too often we find ourselves feeling a little anxious and jittery, or even dealing with a few stomach cramps after sipping on our morning cup of Java Joe.

So what alternatives are there that we can enjoy just as much as coffee, that will give us a bit of a kick we’re looking for first thing but which won’t give us any of the nasty potential side-effects that come with caffeine?

Here are just a couple of ideas to help get you started with your new caffeine-free routine!

Mushroom coffee

If you don’t want to turn your back on your favourite beverage entirely, what about substituting it for mushroom coffee every now and again? This is somewhat similar in flavour to actual coffee since it’s just coffee with mushroom extract in it, so it could help you bridge the gap from caffeine enthusiast to caffeine-free.

It even looks like your typical ground coffee beans, since the mushrooms have been dried and extracted to get all the compounds out, before they’re blended into regular coffee.

And even better than that, there are all sorts of potential health benefits to be reaped by increasing your mushroom consumption, so give it a go and see what you think!

Peppermint tea

Another alternative is a delicious and refreshing cup of peppermint tea. How dainty! It’s thought that peppermint can help give you an energy boost and tackle fatigue and sleepiness, so if you do struggle to get going in the morning, this could be the new tipple for you.

Chicory coffee

Or what about giving chicory coffee a go? For this coffee iteration, chicory root is dried, roasted and ground up to make a healthy drink that’s similar in colour to coffee but is sweeter (so no need to add extra sugar!), nuttier and less bitter than traditional coffee.

It may not give you the intense morning energy boost you’re after, but research suggests that the inulin found within the root (which is a prebiotic fibre) can support the gut microbiome and promote good bowel health, so there are other potential benefits to the drink.

Vegan Chocolate: A Healthier and Sustainable Option

Sun, 03 Sep 2023 12:26:21 GMT

Vegan Chocolate: A Healthier and Sustainable Option

Indulging in chocolate has been a beloved pastime for centuries, but with evolving dietary preferences and increasing environmental consciousness, the world of chocolate has seen a transformation.

Enter vegan chocolate, a delightful treat that not only caters to the taste buds but also aligns with health and sustainability concerns.

In this article, we delve into the benefits of vegan chocolate, exploring its origin, why dairy is unnecessary, the health advantages of consuming dairy-free dark chocolate, and the suitability of cacao nibs and cacao powder for weight loss goals.

The Sweet Origins of Chocolate:

Before we delve into the realm of vegan chocolate, let's explore where chocolate comes from. The captivating story of chocolate's origins begins in the sun-kissed tropical landscapes of Central and South America, where the cacao tree, scientifically labeled as Theobroma cacao, flourishes.

This remarkable tree cradles cacao pods, each a treasure trove containing the coveted cacao beans that serve as the very genesis of chocolate production. These beans embark on an intricate voyage of transformation, starting with extraction and fermentation, progressing through meticulous drying, and finally culminating in a precise roasting process. This metamorphosis reveals the beans' inherent flavours and aromas, a symphony orchestrated by nature and perfected by human craftsmanship.

From the meticulously nurtured cacao beans springs an array of delectable chocolate creations that grace our palates. Dark chocolate exudes a luxurious depth, a comforting nostalgia, and innovative blends a harmonious fusion of taste.

The journey from cacao pod to chocolate bar is a testament to the collaboration between human ingenuity and nature's bounty, an ode to the cacao tree's enduring role as the progenitor of one of humanity's most cherished pleasures.

Ditching Dairy: Why It Matters:

Traditiona lly, chocolate recipes often include dairy, adding a creamy texture and a touch of richness. However, dairy's inclusion in chocolate is not a necessity. In fact, it comes with its share of concerns.

Dairy production is associated with environmental issues such as deforestation, water pollution, and greenhouse gas emissions. Additionally, lactose intolerance and dairy allergies affect a significant portion of the population. Also, there are increased risks of health issues associated with dairy products [1] . Dairy also has impact on ethics as within the industry there are many horrific acts of animal abuse reported.

Vegan chocolate takes a stance against these concerns by omitting dairy entirely. By doing so, it not only caters to the dietary needs of a broader audience but also aligns with sustainable practices. Chocolate can be equally delicious and satisfying without relying on animal-based ingredients.

Benefits of Vegan Chocolate:

Dairy-Free Delight:

Vegan chocolate is an excellent option for individuals who are lactose intolerant or have dairy allergies. It allows them to indulge in the pleasures of chocolate without the worry of digestive discomfort [2] .

Sustainability:

By eschewing dairy, vegan chocolate plays a role in reducing the environmental footprint associated with traditional chocolate production. This aligns with the growing global movement towards sustainable and eco-friendly choices.

Health Consciousness:

Vegan chocolate encourages a shift towards more mindful eating. People are becoming increasingly health-conscious, and choosing plant-based options like vegan chocolate can be seen as a step towards a healthier lifestyle [3] .

The Health Benefits of Dairy-Free Dark Chocolate:

Dark chocolate, a key component of vegan chocolate, is well-known for its potential health benefits. High-quality dark chocolate contains a higher percentage of cacao solids and lower amounts of sugar compared to milk chocolate. This means that it packs a more intense cacao flavour along with potential health perks:

Rich in Antioxidants:

Dark chocolate is rich in flavonoids, which are potent antioxidants. These compounds help combat oxidative stress, potentially reducing the risk of chronic diseases [4 ].

Heart Health:

Studies suggest that moderate consumption of dark chocolate may contribute to cardiovascular health by improving blood flow, lowering blood pressure, and reducing the risk of heart disease [5] .

Mood Enhancement:

Dark chocolate contains compounds that can stimulate the release of endorphins and serotonin, contributing to improved mood and reduced stress [6] .

Brain Boost:

The flavonoids in dark chocolate might also have cognitive benefits, potentially enhancing brain function and memory [7] .

Cacao Nibs and Cacao Powder: A Weight Loss-Friendly Alternative:

In the realm of healthy eating and weight management, cacao nibs and cacao powder emerge as versatile and nutritious options, offering a delicious alternative to conventional chocolate bars.

Cacao nibs, derived from crushed cacao beans, stand out for their bold and intense flavour, providing a satisfying crunch reminiscent of nuts, they can also be soaked when added to meals such as overnight oats for a delicious enhancement.

What sets them apart, however, is their nutritional composition. Rich in fiber, cacao nibs facilitate a prolonged feeling of fullness and satiety, helping to curb overeating tendencies. This fiber content not only aids digestion but also supports healthy weight loss goals by promoting a controlled appetite.

Moreover, cacao nibs offer a natural sweetness that requires no added sugars, making them an ideal choice for those aiming to reduce their sugar intake.

Cacao powder, on the other hand, adds a velvety, chocolatey touch to various culinary creations without the guilt often associated with high-calorie desserts. Derived from finely ground cacao beans, this powder boasts an intense flavour profile that can elevate a range of dishes, from morning smoothies to baked goods.

What makes cacao powder particularly appealing to weight-conscious individuals is its minimal processing, which retains a significant portion of cacao's inherent nutrients. Its lower caloric content compared to traditional chocolate bars makes it an enticing option for those looking to manage their calorie intake.

By incorporating cacao powder into recipes, individuals can indulge their sweet cravings while staying aligned with their weight loss objectives, all without sacrificing the rich taste of chocolate.

Bottom-line:

Vegan chocolate has emerged as a delicious and mindful option for chocolate enthusiasts. Its avoidance of dairy aligns with sustainable practices, catering to environmental concerns and dietary preferences.

Moreover, the health benefits of consuming dark chocolate are undeniable, from its antioxidant content to potential cardiovascular and mood-enhancing effects. For those seeking weight loss, cacao nibs and cacao powder provide a healthier alternative to conventional chocolate bars.

As we move towards a more conscious era of consumption, embracing vegan chocolate not only supports personal well-being but also contributes to a more sustainable and compassionate world.

So, the next time you crave a sweet indulgence, consider reaching for a delectable piece of vegan chocolate and savour both the flavour and the positive impact it embodies.

References:

6 Top Tips For Starting A Plant-Based Diet

Mon, 07 Aug 2023 16:09:02 GMT

6 Top Tips For Starting A Plant-Based Diet

When it comes to diets of any kind, one of the biggest keys to success is organisation - and this is particularly true if you’re considering switching to vegetarianism or veganism.

You need to ensure that you’re getting all the nutrients you need when cutting out major food groups, but it can be easy to move away from meat with the right knowledge and with the help of professional assistance.

The idea behind a plant-based diet is to allow produce like fruit, vegetables, beans, pulses and legumes to take centre stage and either limiting or removing altogether the likes of meat, dairy and eggs.

Start Small

It can be advisable to make small switches at first and build this up over time so you can ease yourself into it and maximise your chances of sticking to your goals.

Meal Prep

Meal planning can also prove very beneficial, especially if you’ve just started out with your vegan or veggie-based diet, so that you always have food close to hand and know you won’t fall back into old habits.

Balance

When putting your vegan diet plans together, make sure that you’re getting a healthy balance of carbs, protein and fat throughout the day, as well as fibre.

Prepare Snacks

It can also be helpful to keep some tasty snacks close to hand so that you’re not tempted elsewhere, so stock the cupboards with the likes of unsalted nuts, fresh fruit, hummus, olives and so on.

Get Professional Advice

Another top tip when making any kind of major dietary change, plant-based or otherwise, is to have a chat with a nutritionist or even your doctor to let them know that this is what you’re doing.

Supplements

You’ll then be able to take full advantage of professional advice and ensure that you’re getting all the minerals and vitamins you need. Vitamin B12, in particular, is something you’ll need to consider , but there are supplements you can take to prevent deficiencies in this regard.

Making the switch to delicious plants needn’t be difficult, but it is important to arm yourself with a certain level of knowledge to ensure success. If you need any further help or advice, get in touch with The Vegan Nutritionist today.

Red Lentil and Butternut Squash Dal

183:804640822 (Rose Wyles) — Sun, 30 Jul 2023 16:53:03 GMT

Red Lentil and Butternut Squash Dal

Red Lentil and Butternut Squash Dal is a delightful vegetarian dish that combines the warm flavours of red lentils and tender butternut squash with aromatic spices and herbs.

The result is a hearty and nutritious meal that is not only delicious but also easy to prepare.

This dal recipe is a perfect blend of protein and vegetables, making it a healthy and balanced meal.

Cooking the Red Lentil and Butternut Squash Dal

Anytime is the perfect time to enjoy some hearty, comforting Indian-inspired dishes. One of my favorites is this red lentil and butternut squash dal. It is a simple dish to make, yet it is so flavourful and satisfying.

The base of the dish is a simple red lentil dal, made with onion, garlic, ginger, and spices. To that, I add roasted butternut squash and topped fresh coriander leaves, and fiery green chili. The result is a warm, comforting dish that is perfect for a chilly autumn evening.

This dish is packed with flavour and can be easily adapted to your personal preferences. If you want it a little bit spicier, add some cayenne pepper to the broth before serving. If you want it milder, omit the green chili for topping and use a mild curry paste. I used tikka curry paste in this recipe, though curry powder would also work well.

Tips and Variations for Red Lentil and Butternut Squash Dal

When preparing the Red Lentil and Butternut Squash Dal, there are a few tips and variations that can enhance the dish. When preparing the Red Lentil and Butternut Squash Dal, it is recommended to rinse and soak the red lentils before cooking them.

This will help to remove any impurities and ensure even cooking.

Dal is a staple in Indian cuisine, and there are endless variations of this simple dish. You can make it with any type of lentil, or even with split peas. The key is to cook the lentils until they are soft and mushy, then add in your chosen vegetables and spices. This dish can be made as simple or as complicated as you like, so feel free to experiment with different ingredients and spices to find your perfect dal recipe.

This dish is also vegan and can easily be made gluten-free by using gluten-free naan or serving it over quinoa or another gluten-free grain. It is also a great dish to make ahead of time and reheat for an easy weeknight meal.

As with most Indian recipes, this red lentil and butternut squash dal is incredibly versatile, so don't be afraid to experiment with different ingredients. Add sweet potatoes instead of butternut squash for a heartier version. Or throw in some spinach for an extra dose of greens. The choice is yours! So, get creative and make this dish your own.

Storing and Reheating Instructions

Simply reheat it on the stovetop or in the microwave.

You can also freeze this dish so double or triple up to make a bigger batch and freeze the remaining for another day when your shopping is running low and you need something pre-prepared.

Dal freezes very well and will keep in the freezer for up to 3 months.

Nutritional Information of Red Lentil and Butternut Squash Dal

The Red Lentil and Butternut Squash Dal is not only delicious but also packed with nutritional benefits.

It is a great source of plant-based protein from the red lentils, which are also rich in essential nutrients such as folate, iron, and fiber.

The butternut squash adds a generous dose of vitamins A and C, as well as potassium and antioxidants.

Additionally, the aromatic spices used in this recipe, such as cumin , turmeric , and coriander, provide not only a burst of flavour but also have many additional health benefits, such as improving digestion, reducing inflammation, and boosting the immune system.

Furthermore, the combination of red lentils and butternut squash in this dal provides a good balance of carbohydrates, proteins, and healthy fats, making it a filling and satisfying meal option.

Red Lentil and Butternut Squash Dal Recipe

Enjoy this warming and comforting dish, perfect for chilly evenings or as a nutritious meal any time of the year.

Unlock the Benefits of The Blue Zone Diet – Aka The Longevity Diet

Wed, 10 May 2023 11:49:38 GMT

Unlock the Benefits of The Blue Zone Diet – Aka The Longevity Diet

Are you looking for ways to improve your health and increase your lifespan?

Then you may want to consider following the Blue Zone Diet, also known as the Longevity Diet.

This diet is based on the lifestyles and eating habits of people who live in Blue Zones, areas of the world where there are high concentrations of centenarians (people who have lived to be 100 years or older).

The Whole Food, Plant-Based Blue Zone Diet for a Healthier You and Planet Earth

The blue zones consist of areas around the world where people tend to live longer and healthier lives than elsewhere, largely due to their mindful diets and active lifestyles.

These areas include Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; Ikaria, Greece and Loma Linda, California.

The Blue Zone Diet is similar to the Mediterranean diet as it emphasises consuming plant-based whole foods, healthy fats, and clean proteins while limiting processed foods and added sugars.

In addition to healthy eating, the Blue Zone Diet also emphasises regular physical activity, stress control, and strong social connections.

One of the key components of the Blue Zone Diet is consuming a variety of whole foods, including fruits and vegetables that are rich in antioxidants such as anthocyanins, polyphenols, and carotenoids.

These antioxidants have been shown to protect against chronic diseases such as cancer, diabetes, and heart disease.

The Blue Zone Diet can benefit a larger population by promoting healthy eating habits that can help people avoid chronic diseases and improve their overall health.

The Blue Zone Diet promotes plant-based whole foods that require fewer resources to produce than animal products, making it environmentally sustainable. Thus, adopting this diet benefits both our collective health and the planet's future.

Eating for Longevity: The Benefits of the Blue Zone Diet

If you're considering making a change to your diet, the Blue Zone Diet is definitely worth exploring.

According to various studies, "the Blue Zone Diet has potential health benefits and is associated with longevity."

Studies such as those conducted in the Sardinia and Ikaria Blue Zones have shown that incorporating leafy greens, fruits, whole grains, and legumes into your daily diet can have significant health benefits. This plant-based diet is also associated with reduced risks of chronic diseases such as cardiovascular disease, cancer, and diabetes.

A whole-food, plant-based diet with a focus on plant proteins such as beans and nuts has been shown to have health benefits and could be a good starting point.

Eating a diet rich in nutrients and healthy fats such as those found in nuts and avocados rather than animal fats can also be excellent way to nourish your body and enhance longevity.

Incorporating the Blue Zone Diet into your lifestyle may take some time and effort, but it's important to remember that any positive steps towards a healthier lifestyle are worth it in the long run.

In addition, the Blue Zone Diet's commitment to environment ally sustainable practices makes it an especially attractive option for those concerned about their ecological footprint.

Prioritising Health and Sustainability with the Blue Zone Diet

The Medite rranean diet is another dietary pattern that has been associated with longevity and disease prevention, and it shares some similarities with the Blue Zone Diet.

Both diets emphasise a plant-based focus with whole foods, healthy fats, and reduced consumption of animal products. They also include regular physical activity and social connections as part of a healthy lifestyle.

However, the Blue Zone Diet is unique in its focus on specific regions with high rates of longevity and healthy aging. By studying the dietary patterns of these areas, researchers have been able to identify key components of a healthy diet that may contribute to longevity.

In addition, the Blue Zone Diet places a strong emphasis on community and social connections as a key aspect of overall health and well-being.

While the Blue Zone Diet may not be suitable for everyone, its emphasis on whole foods, plant-based proteins, and healthy fats can provide a great starting point for those looking to improve their health and longevity.

Incorporating the Blue Zone Diet into your lifestyle may seem like a daunting task, but it doesn't have to be.

Start by making small changes, such as swapping processed snacks for whole fruits and vegetables or replacing red meats with plant-based protein sources like legumes.

Over time, these small changes can add up to significant improvements in your health and overall well-being.

Furthermore, the Blue Zone Diet can also benefit the environment by promoting sustainable practices such as reducing meat consumption and choosing locally sourced, in-season produce.

The Blue Zone Diet: A Sustainable and Evidence-Based Approach to Better Health and Longevity

It is important to note the differences between the Blue Zone Diet and fad diets.

Unlike fad diets that focus on quick fixes and drastic calorie restriction, the Blue Zone Diet practices sustainable changes to your eating habits that can be maintained over a lifetime.

A wholefood plant-based diet is an example of a blue zone diet as it is grounded in evidence-based research and focuses on consuming a variety of whole, nutrient-dense foods.

By following a blue zone diet such as with a whole foods plant-based diet, you can enjoy the benefits of increased energy levels, improved mental clarity, reduced inflammation and risk of chronic diseases such as diabetes, heart disease, and obesity.

Moreover, researchers have found that the Blue Zone Diet can help you live longer and healthier by preventing chronic illnesses like cancer and heart disease.

The Blue Zone Diet is a dietary pattern that is rooted in the traditional eating habits of some of the world's healthiest and longest-living populations .

These populations, including those in Sardinia and Icaria, have been studied extensively for their dietary patterns and lifestyle habits.

The Okinawan diet, a type of blue zone diet, emphasizes low-calorie intake and includes nutrient-dense vegetables like sea vegetables, fruits, and whole grains.

Studies demonstrate that this dietary pattern is linked to decreased risk of chronic diseases as well as a longer lifespan. Additionally, the Okinawan diet features small portions of seafood, tofu, miso and pickled vegetables which are fermented foods.

Also, the Blue Zone Diet and its benefits are not limited to these regions - anyone can adopt this dietary pattern, regardless of their location. In conclusion, the Blue Zone Diet offers a sustainable and evidence-based approach to achieving better health and longevity.

By focusing on whole, nutrient-dense foods and reducing intake of processed or unhealthy options, as well as making an effort to choose locally sourced, in-season produce, the Blue Zone Diet is beneficial not only for our health but also for the environment.

It is important to prioritise health and sustainability when choosing a diet, especially in today's world where both are crucial for our well-being.

What to Eat for a Longer and Healthier Life: The Blue Zone Diet

An example of a Day in the Blue Zone Diet could include:

Fruit and Yogurt Breakfast Bowl

For breakfast, there are several options to choose from.

You could have a hearty bowl of oatmeal made with plant-based milk or indulge in some plant-based yogurt with an assortment of toppings such as fresh berries, fruits, nuts, or seeds.

Breakfast can be tailored to suit your personal preferences and dietary requirements- whether you prefer a light meal or something more substantial.

Personally, I opt for a lighter breakfast as it helps me kick-start my day on the right foot.

In case you're looking for other nutritious blue zone inspired alternatives then whole-grain bread topped with avocado or nut butter could also do the trick along with indulging in some delicious vegetable frittatas!

Mediterranean Quinoa Salad

For lunch, you have the option to indulge in a hearty and nutritious meal.

You can relish a colorful salad loaded with an array of fresh vegetables like carrots, cucumbers, cherry tomatoes, bell peppers coupled with your choice of quinoa or rice. To add extra zing to it, serve it alongside hummus or another creamy dip.

Alternatively, go for an even more satisfying whole-grain wrap brimming with veggies like spinach leaves and sprouts paired up with plant-based proteins such as beans or tofu that will keep hunger at bay till dinnertime.

Opting for meals like these ensures that you get ample amounts of nutrients rich in fiber and protein which helps sustain energy levels throughout the day.

Smokey Kale and Lentil Soup

For your evening meal, there are many options that can help you maintain a healthy diet.

Consider having a filling bowl of vegetable soup or a savoury stir-fry with noodles, brown rice, or wholegrain bread.

To ensure you get all the nutrients and minerals essential for good health, be sure to include plenty of fiber-rich foods like beans, lentils or chickpeas alongside colourful veggies and whole grains.

Eating legumes in the evening is also great for regulating blood sugar levels and supporting overall wellbeing.

Additionally, quinoa and bean stuffed bell peppers served with roasted sweet potatoes and a salad make for an excellent plant-based meal choice loaded with flavour while providing antioxidants.

These diverse choices at hand every day can easily turn into another opportunity to try out new Blue Zone inspired recipes!

Fruit & Seed Protein Flapjacks

Maintaining a balanced diet is crucial for leading a healthy life.

While it's important to eat three main meals in a day, snacking on healthy options can provide you with additional nutrients and keep hunger at bay.

Incorporating wholegrains such as oats into your snacks not only gives you energy but also keeps you full for longer periods of time.

Nuts and seeds are excellent snack choices that come packed with protein, vitamins, minerals and essential fatty acids. Almonds, cashews and walnuts make great nutty treats while chia seeds or flaxseeds add texture when sprinkled over yogurt or smoothies.

Fruits are nature's candy that satisfy your sweet tooth cravings without any added sugars. Berries like strawberries, blueberries or raspberries are low in calories yet rich in antioxidants which help fight against free radicals - harmful molecules that cause damage to cells within our bodies.

Remember to also stay well hydrated with plenty of water and avoid the intake of sugary or carbonated drinks.

Living Longer and Healthier with the Blue Zone Diet

By adopting the Blue Zone Diet, which focuses on a plant-based and whole foods approach to eating, you can reap numerous health benefits and enjoy a more sustainable lifestyle.

Studies have shown that this dietary pattern is associated with lower risk of chronic diseases such as diabetes, heart disease, obesity and even certain cancers.

Incorporating nutrient-dense foods like fruits, vegetables, legumes and nuts into your meals not only improves your overall physical wellbeing but also supports long-term weight management goals .

Furthermore, the Blue Zone Diet encourages a sense of community and family in shared meals and mealtimes.

So why not give the Blue Zone Diet a try?

You don't have to completely overhaul your eating habits overnight - start small by incorporating more whole foods and plant-based options into your meals.

Remember to always prioritise your health and make sustainable choices when choosing a diet.

Conclusion

It should also be noted that the Blue Zone Diet is not just a diet, but a lifestyle. In addition to the dietary guidelines, it also includes other lifestyle factors such as regular physical activity and stress-reducing practices like meditation or spending time in nature.

Adopting a Blue Zone lifestyle in its entirety could lead to an increased sense of well-being and overall quality of life. We live in a world where our choices have an impact not only on our own health and well-being but also on the environment around us.

Therefore, choosing a sustainable and healthy dietary pattern like the Blue Zone Diet can not only benefit us but also contribute to a healthier planet.

Moreover, adopting a dietary pattern like the Blue Zone Diet can also break us free from harmful fad diets that often promote strict and unsustainable weight loss goals that are not based on reliable nutrition information.

It is important to note that making dietary changes should always be done in consultation with a healthcare professional, especially if one has underlying health conditions or allergies.

As a seasoned healthcare professional myself, I highly recommend considering the Blue Zone Diet as a sustainable and long-term approach to healthy living.

I also can help you determine what dietary changes would work best for your individual health needs and goals.

Reach out to me if you'd like to learn more about incorporating the Blue Zone Diet into your lifestyle.

In conclusion, the Blue Zone Diet is more than just a trend - it's a proven approach to healthy living that can benefit us all.

Thanks for reading, and I hope this blog has given you some insight into the potential benefits of the Blue Zone Diet for a larger population.

Remember, small changes can make a big difference in the long run.

Let's work together towards a healthier and happier future for ourselves and the planet!

References

Food Guidelines - Blue Zones

Blue Zones - PMC (nih.gov)

Blue Zones Diet: Food Secrets of the World's Longest-Lived People - Blue Zones

The Mediterranean diet and health: a comprehensive overview - PubMed (nih.gov)

The Okinawan diet: health implications of a low-calorie, nutrient-dense, antioxidant-rich dietary pattern low in glycemic load - PubMed (nih.gov)

Healthy aging diets other than the Mediterranean: a focus on the Okinawan diet - PubMed (nih.gov)

The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes - PubMed (nih.gov)

A Whole Food Plant-Based Diet Is Effective for Weight Loss: The Evidence - PubMed (nih.gov)

Fruit & Seed Protein Flapjacks | Sugar-Free ~ Vegan ~ No Oil

Tue, 09 May 2023 14:50:54 GMT

Fruit & Seed Protein Flapjacks | Sugar-Free ~ Vegan ~ No Oil

Treat yourself to a quick and healthy snack!

These fruit & seed protein flapjacks combine delicious flavours with all-natural ingredients, no added sugar or oil.

Packed with hemp protein, they're perfect as pre-workout fuel or breakfast on-the-go.

And if you have dietary restrictions, it's easy to customise the recipe.

Flapjacks are a nutritious treat that provide an excellent combination of quickly absorbed sugar, carbohydrates that burn slowly for sustained energy, healthy fats and anti-inflammatory Omega Fatty Acids thanks to the inclusion of hemp seeds.

This recipe adds no sugar and is sweetened by fruit, making it a healthier alternative to traditional flapjacks.

Plus, it's packed with protein from the Hemp Protein Powder and hemp seeds, making these flapjacks a perfect energy booster to fuel your day.

There's even no oil or butter added like in many flapjack recipes, making it a low-fat option that won't leave you feeling sluggish.

To make this recipe nut-free, you can swap out the peanut butter for seed butter and to make it Gluten-Free , simply use gluten-free oats.

Not only is this recipe delicious and healthy, but it's also easy to customise based on your dietary restrictions!

How to Make Nutritious Fruit & Seed Protein Flapjacks - A Healthier Alternative to Traditional Flapjacks

To create these delicious fruit seed flapjacks, you'll need some simple ingredients like ripe bananas, oats, raisins, cinnamon, nut or seed butter, and seeds.

You can get creative with the type of fruit and seeds you use, depending on your flavour preference.

For added nutritional benefits, you can even include some superfood additions like goji berries or chia seeds.

To make these flapjacks, begin by mashing two ripe bananas in a bowl until they form a paste. Then, add in 2 cups of oats, a quarter cup of raisins or other dried fruit and 2 tbsps of nut or seed butter.

Mix all the ingredients together well. Once the mixture is well combined, fold in the seeds of your choice - I recommend hemp seeds, sunflower, and pumpkin but you can use chia or flax, and sesame or poppy seeds if you prefer.

Mix everything until the seeds are evenly distributed throughout the mixture. Now it's time to press the mixture into a baking tray lined with parchment paper.

I used a Silicone Baking Tray that's made especially for snack bars in the perfect serving size, and it doesn't require parchment paper, making it even more eco-friendly!

Bake the mixture in the oven at 180°C for around 15 minutes, or until the flapjacks have turned a golden brown colour. Then, once they are cooled, you can slice them up and enjoy!

These will store well at room temperature in a sealed container for up to a week, making them a great grab-and-go snack for busy days.

How to Adapt Your Flapjack Recipe for Nut or Gluten Allergies

These flapjacks are perfect for breakfast, as a snack, or even as a dessert to fuel your day with healthy proteins and fibre.

This recipe for fruit seed flapjacks is not only delicious and easy to make but also an excellent choice for those on various dietary restrictions looking to expand their meal options.

The recipe is rated high in nutrition quality due to the use of wholesome ingredients like ripe bananas, oats, raisins, seeds; thus making it ideal for health-conscious individuals.

Additionally, if you have a nut allergy or simply want to try something new this time around - no worries!

You can easily swap peanut butter with seed butter without compromising taste or texture.

Plus if you need these flapjacks to be gluten-free, you can use gluten-free oats in the recipe.

These fruit seed flapjacks are not just tasty treats; they're nutritious powerhouses that everyone should consider adding into their diet plan!

Hemp Protein Flapjacks - A Delicious and Protein-Packed Treat

One of the key ingredients to add more protein to this flapjack recipe is hemp protein powder, which comes from the seeds of the hemp plant.

Hemp protein powder is a great source of protein, fibre and essential fatty acids.

Hemp boasts a complete profile of amino acids, making it an ideal choice for those who follow a plant-based diet or are looking to reduce their meat consumption.

Also, hemp provides omegas 3,6, & 9, which are essential for good brain and heart health.

So If you are looking for a natural and healthy source of protein, then hemp protein powder is an excellent option.

This amazing product is made without any added fillers or synthetic supplements that can harm your health. It contains only one ingredient - pure hemp!

The best part?

Hemp protein powder is organic, which means it's free from harmful chemicals that are often found in conventionally grown crops.

To get your hands on this fantastic product, head to the Real Food Source website where they sell high-quality hemp protein powder at reasonable prices.

Whether you want to add some extra nutrition to your smoothies or boost your post-workout recovery routine, this versatile supplement will help you achieve your fitness goals naturally.

So why wait?

Start incorporating hemp protein into your diet today and feel the difference!

Fruit & Seed Protein Flapjacks: A Delicious and Nourishing Recipe

INTRODUCTION

These fruit seed flapjacks are a versatile and healthy recipe that can be adapted to fit anyone's dietary restrictions or preferences. Whether you're looking for a breakfast meal, snack, or dessert that is high in protein and fibre content; this recipe will be perfect!

How to Make The Best Dill Pickle Dip: Vegan, Fat-Free, and Dairy-Free!

Tue, 02 May 2023 09:22:36 GMT

How to Make The Best Dill Pickle Dip: Vegan, Fat-Free, and Dairy-Free!

If you are someone who loves pickles, then we have got a fantastic dip recipe for you! This amazing dill pickle dip recipe is certain to please your taste buds. You will be glad to know that this dill pickle dip recipe requires only a few ingredients and it's effortless to make. This dill pickle dip recipe is also the perfect way to help incorporate fermented foods into your diet while enjoying a delicious snack.

The Benefits of Fermented Pickles

By following this recipe, you will not only get to relish the delectable taste of pickles but also gain from their numerous health benefits.

Expanding on the given text, it can be said that pickles are not only a tasty snack but also provide various health benefits. Apart from being low in calories and high in antioxidants, pickles contain essential vitamins and minerals like vitamin K, potassium, calcium, and iron. These nutrients help maintain healthy bones and muscles.

Furthermore, as pickles are fermented foods they contain probiotics which improve gut health by promoting the growth of beneficial bacteria in our digestive tract. This helps to prevent gastrointestinal issues such as constipation or diarrhea while boosting immunity against harmful pathogens.

Incorporating pickles into your daily diet could lead to significant improvements for those who suffer from chronic digestion problems such as irritable bowel syndrome (IBS) or Crohn's disease . Additionally, regularly consuming them has been linked with reducing inflammation levels throughout the body which may lower one's risk of developing diseases like cancer or heart disease over time.

All things considered, pickles have numerous benefits beyond just their flavour profile that make them a smart choice for a healthy snack. Pickles are low in calories and high in fiber, which makes them great for weight management and digestion. They also contain vitamins and minerals like potassium, calcium, vitamin K, and iron that help support overall health.

In addition to these nutritional benefits, pickles also provide some unique advantages compared to other snacks. For example, they can help satisfy cravings without adding excessive sugar or salt to your diet. Additionally, because they are preserved with vinegar or brine instead of oil or fat, pickles can be a healthier option than fried foods.

Finally, one more thing worth noting is that homemade pickles allow you greater control over the ingredients used in the preservation process - allowing you even more power when it comes to tailoring this delicious snack towards your specific dietary goals!

Pickles to Use When Making Dill Pickle Dip

If you want to master the art of making this delicious recipe, then one crucial factor that shouldn't be overlooked is selecting the perfect pickles.

As these pickles will play a significant role in enhancing and determining the overall taste of your dip, it's imperative to ensure that they are just right.

To prepare an exceptional dill pickle dip with maximum flavor and texture, it's recommended that you opt for pickles that strike a balance between saltiness and sweetness while offering an excellent crispness level. By doing so, you can guarantee yourself a crowd-pleasing dish every time!

I have a strong preference for using Polish sour pickles, however, I highly recommend trying various types of pickles to determine which suits your taste best.

Polish pickles are made by combining fresh cucumbers, a generous amount of dill, water, and kosher salt. When compared to traditional kosher dills, the recipe for Polish pickles calls for a significantly larger quantity of fragrant dill. As a result of this difference in ingredients, Polish sour pickles offer a more intense and complex flavour profile that perfectly compliments the tanginess of the dip.

Polish sour pickles also tend to have a richer and crunchier texture, which provides an excellent balance to the creaminess of the dip.

How to Make the Best Dill Pickle Dip:

Now that we know the amazing health benefits of pickles, let's talk about how to make the best dill pickle dip. First of all, it's important to choose the right pickles. For the best flavour and texture in your dip, choose pickles that are crunchy and have a strong dill flavor.

Next up is the recipe itself - which should be vegan and dairy/gluten/fat-free for maximum health benefits.

Here's what you'll need:

Vegan Greek Yogurt - Using vegan Greek yogurt will give your dip a creamy thicker texture without adding any dairy. I use a soy-based Greek yogurt, but you can choose your favourite non-dairy option. Soy yogurt is also a great source of protein and many other essential nutrients, as well as providing probiotics that support digestive health.

Pickled Cucumbers - Of course, you'll need pickles. Fermented pickles are the best choice here, as they can help introduce beneficial probiotics into your gut.

Dill - Fresh dill is the key to achieving that authentic tangy pickle taste in your dip, so make sure to include plenty of it! Dill is also a great source of antioxidants and can help promote digestion.

Garlic - A pinch of garlic powder or finely grated fresh garlic will take your dip to the next level, adding a delicious savoury flavour. Garlic also has antimicrobial and anti-inflammatory properties that can support overall health.

Lemon Juice - A squeeze of fresh lemon juice will brighten up the flavours in your dip and add a touch of acidity. Lemon juice is also loaded with Vitamin C, which boosts immunity and helps protect against cell damage.

Salt - Just a pinch of salt is all you need to bring out the flavours of the dip. Sea salt or Himalayan salt are the best options, as they contain important minerals that can help regulate fluid balance in the body.

To make the best dill pickle dip , start by finely chopping your pickles and fresh dill.

In a mixing bowl, combine 1 cup of vegan Greek yogurt with the chopped pickles and dill.

Add in a pinch of garlic powder or finely grated fresh garlic, a squeeze of fresh lemon juice, and a pinch of salt to taste.

Mix everything together until fully combined. Refrigerate for at least an hour to allow the flavours to meld together.

And there you have it - a delicious and healthy dill pickle dip that's perfect for snacking or as a side dish.

What to serve with dill pickle dip:

Now tha t you know how to make the best dill pickle dip, let's talk about what to serve with it.

Since this dip is vegan, fat-free, gluten-free and dairy-free, it's perfect for those with specific dietary restrictions.

You can serve it with veggie sticks like carrots, celery, cucumbers or peppers for a healthy snack. It's also great as a topping for baked potatoes or sweet potato wedges. For a fun and decadent twist, try serving it with crispy homemade natchos.

I've been quite adventurous in using this dill pickle dip recipe. It has accompanied my homemade bean burgers, stuffed tempeh BLT pitas and adorned a Greek buddha bowl. Do share your unique pairings with me in the comment section below!

Regardless of what you serve it with, this dill pickle dip is the perfect addition to any meal or party spread. And the best part? You can enjoy it guilt-free, knowing that you're treating your taste buds to something delicious and healthy at the same time.

So, next time you need a healthy and flavourful dip option, remember this easy recipe for the best dill pickle dip.

Dill Pickle Dip Recipe

This dip is perfect with wedges, burgers or veggies. It has a tangy and creamy balance that people love. Plus, it's a fat-free option without sour cream or mayo for health-conscious foodies. It's vegan and dairy-free too - great for healthy lifestyles without sacrificing taste. Give this recipe a try! Your taste buds will thank you later!

Serves 4-6

INGREDIENTS

1 cup plain Greek style yogurt - I used soy
1/2 a lemons juice
A handful of fresh dill, sliced
1 large pickled cucumber, finely chopped, I used sour pickled cucumber
1 clove of garlic, minced
1/4 tsp salt

METHOD

Add the yogurt to a large bowl.
Juice the lemon and mix it in with the yogurt, followed by the rest of the ingredients.
Cover and refrigerate for at least half an hour before serving, preferably overnight.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Vegan Protein Boosters for Athletes

Mon, 24 Apr 2023 14:01:27 GMT

Vegan Protein Boosters for Athletes + High Protein Recipes

As an athlete, it is vital to ensure that your diet includes sufficient protein by creating high protein recipes. This macronutrient helps with muscle recovery, repair and growth, which are crucial for athletic performance. Fortunately, there are several ways to increase your protein consumption, even if you only consume vegan sources of protein and without using vegan protein powder. Here in this article, we will explore where vegan athletes can get more protein.

First up use Chickpea Pasta for your High Protein Recipes

Not all pastas are created equal, and high-protein pasta is a great option for athletes looking to up their vegan protein intake. Made from ingredients such as lentils or chickpeas, high-protein pasta provides about twice the amount of protein compared to traditional wheat-based pasta.

Here are some examples of high-protein pastas that athletes can try:

Lentil pasta : With around 20-25 grams of protein per serving, lentil pasta is a great option for athletes.
Chickpea pasta : Also providing about 20-25 grams of protein per serving, chickpea pasta is another excellent choice for athletes.
Edamame or black bean noodles: These are another great option for athletes, with around 20 grams of protein per serving.

You also have noodles that are made from edamame or black beans which are also much higher in vegan protein than rice or wheat-based noodles.

Next on the list is Hemp Seeds

Hemp seeds are an excellent source of vegan protein and are known to contain all nine essential amino acids that the body cannot produce on its own. Just three tablespoons of hemp seeds contain about 10 grams of protein. Hemp seeds are also rich in healthy omega-3, omega-6 and omega-9 fatty acids, making them an ideal addition to salads or smoothies.

Hemp seeds can also be purchased as vegan protein powder . Opting for one that contains only hemp protein is preferred, as it makes a convenient and healthy addition to post-workout shakes.

If you're looking for a plant-based protein powder option, consider hemp seeds!

Soy Products

Another excellent source of vegan protein that is perfect for athletes is tofu and tempeh. Tofu and tempeh are made from soybeans and have 10-20 grams of protein per serving. Both tofu and tempeh are versatile ingredients that can be used in a variety of dishes.

Adding soy milk to smoothies can help boost protein intake for athletes. Soy milk is made from soybeans and fortified with vitamins and minerals, making it a great dairy-free source of protein.

You can also find even higher protein versions of soy milk available in most supermarkets to further boost protein intake.

Other Whole-Food Protein Sources

For athletes who prefer to avoid animal products, mixing whole grains and legumes is an excellent way to incorporate more protein into their diet. By combining foods like rice and beans, quinoa and chickpeas or barley and lentils, athletes can create a complete protein meal that provides all nine essential amino acids as well as bumping up total protein intake.

Nut butters are also a great vegan protein source for athletes. Peanut butter , almond butter and other nut butters are packed with protein and healthy fats that can help athletes recover after a tough workout. They can be added to smoothies, spread on toast or crackers for a quick snack, or used as a dip for fruits or vegetables.

High Protein Recipes

Here are some of my favourite high protein vegan recipes for athletes looking to improve muscle recovery and performance.

This vegan spaghetti dish crammed with protein!

Triple Protein Vegan Bolognese (thevegannutritionist.co.uk)

This amazing tempeh BLT stuffed pita is a great protein-packed recipe!

Tempeh BLT Stuffed Pita with a Dill Pickle Dip (thevegannutritionist.co.uk)

For a delicious high-protein meal that can be enjoyed for breakfast, lunch, or dinner, this Mexican tofu hash recipe has got you covered!

Mexican Tofu Hash ~ High Protein ~ Gluten-free ~ Dairy-Free (thevegannutritionist.co.uk)

A protein-packed cooked breakfast with homemade baked beans, smoked tofu scramble, and freshly squeezed orange juice! Nom Nom

Homemade Baked Beans, and a Smoked Tofu Scramble Cooked Breakfast (thevegannutritionist.co.uk)

A delicious high-protein vegan curry served with brown rice, fresh coriander, slice of lemon and vegan cream!

Tofu, Cashew, Pea, and Spinach Curry (thevegannutritionist.co.uk)

This pâté is a delicious high-protein snack option, and you will love it!

Bean & Walnut Pâté Vegan (thevegannutritionist.co.uk)

Summary

Athletes need a diet rich in protein to help repair and build muscle after workouts. There are many vegan protein-rich options that athletes can choose from, including high-protein pastas like chickpea, edamame or black bean noodles, hemp seeds for their complete protein and healthy fats, tofu and tempeh as versatile plant-based protein sources, combining whole grains and legumes for a complete protein meal, nut butters for a quick and easy snack, and soy milk for a dairy-free source of protein. As an athlete, getting enough protein in your diet is crucial for optimal performance and muscle recovery.

One thing to note is that while protein intake is important, it's also crucial to have a well-rounded diet with plenty of fruits, vegetables, wholegrains, and healthy fats to provide your body with all the nutrients and calories it needs to function at its best. In addition, it's important for athletes to stay hydrated by drinking plenty of water and getting enough electrolytes through sources like healthy sports drinks or coconut water .

Incorporating these protein-rich foods into your diet is a great way to fuel your body and recover after strenuous activity. It's essential to remember that protein intake must be balanced with other nutrients for optimal performance, so athletes should always aim for a diverse and well-balanced diet. It's important to keep in mind that the amount of protein needed can vary depending on individual needs and activity levels.

So, be sure to speak with a nutritionist or healthcare provider to determine the right amount of protein for your body and make any necessary adjustments to your diet.

Thanks for reading!

Blog Post by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

How to make Bruschetta Salad with Homemade Sourdough Croutons

Fri, 14 Apr 2023 09:56:37 GMT

Bruschetta Salad with Homemade Sourdough Croutons

Are you looking for a light and delicious summer salad recipe? You're in luck because I have the perfect recipe for you - A Healthy Bruschetta Salad!

This quick salad recipe is a fresh take on the traditional bruschetta recipe and can be served as a side salad or main dish.

What is Bruschetta Salad?

With spring truly here and summer on the way, it's time to start thinking about refreshing and light meals to complement the warmer weather. Look no further because I have just the thing for you: a Bruschetta Salad recipe!

Bruschetta salad is a fresh and healthy twist on the classic Italian appetizer, bruschetta.

It combines the traditional bruschetta ingredients of toasted bread, fresh tomatoes, garlic, and basil with a light vinaigrette dressing. This salad is perfect for those who want to enjoy the flavours of bruschetta in a more substantial and nutritious meal.

If you're looking to switch up your typical bruschetta presentation, consider transforming it into a salad. This alternative allows you to savour the scrumptious tastes without having to deal with hefty slices of bread and toppings slipping off. Plus, it's a refreshing change!

Moreover, preparing Bruschetta Salad Recipe is an excellent approach to utilise extra tomatoes that often pile up during hot summer months.

This dish offers a perfect blend of juicy tomatoes, fragrant smoked garlic cloves alongside balsamic vinegar dressing that brings out each ingredient's unique taste.

So next time you have ripe tomatoes at hand and crave something different and fresh; consider turning them into a tasty Bruschetta Salad!

Not only is this salad healthy and refreshing, but it's also incredibly easy to prepare. All you need to do is chop up some fresh ingredients, mix together a few simple marinade ingredients, and voila - you have yourself an unforgettable summer dish that is perfect for any occasion.

One of the best things about this salad is how versatile it is - you can easily add in some additional seasonal fruits or veggies to make it even more colourful and nutritious.

So, if you're looking for a recipe that is not only satisfying but also healthy and easy to make, give this Bruschetta Salad Recipe a try!

How to make Bruschetta Salad?

To make Bruschetta Salad, you will need the following ingredients:

Tomatoes

The key to achieving such a bold and delicious taste is to use only the highest-quality, perfectly ripe tomatoes that are currently in season. For best results, I suggest using heirloom or any one of the many large varieties available - these types tend to be particularly sweet and will add a vibrant burst of colour to your dish.

Sourdough bread: This kind of bread is perfect for bruschetta salad as it adds a crunchy texture and tangy flavour.

Garlic: You will need to finely chop garlic and add it to the salad for a delicious flavour.

Basil: Fresh basil leaves will be used to add a touch of herbal fragrance.

Vinaigrette Dressing: Balsamic vinegar is the perfect dressing for this salad as it complements the flavours of the tomatoes, garlic and basil. By creating a simple marinade using rich olive oil and tangy balsamic vinegar, you can really infuse them with even more fantastic flavours while also softening their texture for maximum enjoyment.

You'll be absolutely amazed by the incredible amount of flavour that this salad packs. While both fresh basil and smoked garlic make an appearance in this salad, it's truly all about making those tomatoes taste amazing!

Homemade Sourdough Croutons: An Effortlessly Tasty Addition to Your Meal

If you have some leftover sourdough bread lying around that's getting a bit stale, don't throw it away! Instead, turn it into homemade sourdough croutons!

These little bites of heaven are not just crunchy and flavorful, but also incredibly easy to make. All you need is some olive oil, salt, and garlic powder (or any other seasoning of your choice) to create a mouth-watering addition to your next meal. Homemade sourdough croutons are an effortless way to add a burst of flavour and texture to your dishes.

Especially if you're looking for something to spruce up your salads, soups or pasta dishes. You can even store them in an air-tight container for up to a week, so you always have a delicious snack on hand.

Adding homemade sourdough croutons to your meals not only adds a delicious crunch but is also an eco-friendly way to use leftover bread.

If you happen to have some old sourdough bread that's gone stale, don't throw it away! Instead, cut the bread into pieces and bake them until they become crispy. Then use these delicious croutons to top your bruschetta salad.

You can also use fresh bread for this recipe and add any seasonings to make it your own. Either way, using homemade sourdough croutons will guarantee that your salad is both flavourful and crunchy.

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Bruschetta Salad Recipe

Add some variety to your salad routine by trying out the Italian-influenced bruschetta salad that comes with easy-to-make sourdough croutons. Elevate your taste experience by adding these flavourful croutons to the expertly marinated tomatoes, impressing both yourself and anyone you serve it to.

Serves 2-4

INGREDIENTS

For the salad

2 large beef tomato or large variety heirloom tomato , diced

For the vinaigrette dressing

1 tbsp olive oil
2 tbsp balsamic vinegar
1-2 minced garlic cloves, I used smoked garlic
Pinch of salt and black pepper
Handful of fresh basil, chopped

For the croutons

2 slices of sourdough bread, cubed, I used Tesco's sundried tomato sourdough
1 tbsp olive oil

METHOD

Begin by warming up your oven to a temperature of 150c/300f/gas mark 2.
Coat bread cubes with one tablespoon of olive oil and place them on a baking tray before cooking for around 10 minutes, turning halfway through until they are crispy enough for your liking.
As the croutons bake, prepare the tomatoes by washing and dicing them into small pieces then mix in the vinaigrette dressing ingredients before leaving it to sit for about fifteen minutes.
Finally, assemble the salad using marinated tomatoes and crunchy croutons as toppings.

I hope you enjoy making this Bruschetta Salad Recipe!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Tempeh BLT Stuffed Pita

Thu, 13 Apr 2023 09:48:23 GMT

Tempeh BLT Stuffed Pita with Dill Pickle Dip

Looking for a delicious and healthy vegetarian alternative to the classic BLT sandwich? Look no further than this amazing tempeh BLT stuffed pita recipe!

Made with crispy tempeh bacon, fresh lettuce and tomato, and creamy homemade creamy dill pickle dip all nestled inside a warm pita pocket, this dish is sure to be a crowd-pleaser.

Tempeh BLT Pita Recipe: A Delicious and Healthy Vegetarian Alternative

Looking for a tasty and guilt-free lunch or brunch option? Try our Tempeh BLT Pita recipe!

It's a vegetarian twist on the classic BLT sandwich that is sure to please your taste buds. Plus, it's packed with protein and veggies for a nutritious meal that will keep you feeling satisfied.

And the best part? It's super easy to make!

For those looking for a delicious way to incorporate more plant-based options into their diets, this tempeh bacon pita is definitely worth trying out.

Keep reading for step-by-step instructions on how to make this flavourful dish.

It's all about the marinade!

The secret to making delicious tempeh bacon is all in the marinade. For this recipe you'll need soy sauce, maple syrup, liquid smoke and a few other ingredients to create a deeply savoury taste that perfectly mimics traditional bacon.

To start, slice your tempeh into thin strips and let it marinate for at least 30 minutes before frying it up in a pan until crispy and golden brown.

While the tempeh is cooking, or preferably the day before, you can prepare your homemade dill pickle sauce.

Once everything is ready, stuff your warm pita pockets with crispy tempeh bacon, fresh lettuce and juicy tomatoes. Trust us, the creamy dill pickle dip takes this sandwich to a whole new level of deliciousness.

So next time you're in the mood for a classic BLT sandwich, switch things up and try our Tempeh BLT Pita recipe instead

This dill pickle sauce is a game-changer!

If you're looking to take your sandwich game up a notch, definitely try my homemade dill pickle dip . It's tangy, creamy and so flavourful that you'll want to drizzle it on everything!

To make the sauce, start by whisking together some dairy-free Greek yogurt (or any plant-based plain yogurt), finely chopped pickles (sour or sweet pickles work great), minced garlic, fresh dill and lemon juice.

It's super simple but adds the perfect amount of acidity and creaminess to balance out the smoky flavour of the tempeh bacon.

What is tempeh and how is it different from tofu?

Tempeh is a versatile and flavorful fermented soy product that has become increasingly popular as a plant-based protein source. It is made by cooking whole soybeans, fermenting them with specific molds, and pressing the mixture into dense cakes.

The fermentation process creates a nutty flavour profile that sets tempeh apart from other meat substitutes like tofu .

The firm texture of tempeh makes it an ideal ingredient for sandwiches, salads, stir-fries or even in burger patties. Due to its high protein content (around 18 grams per 100g), tempeh can help meet your daily nutritional needs while being low in calories and fat compared to animal products.

If you are looking for a tasty vegan option that delivers both taste and health benefits, try incorporating this delicious superfood into your diet today!

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Tempeh BLT Stuffed Pita Recipe

This tempeh bacon pita is a tasty vegetarian alternative to the classic BLT sandwich. Packed with protein and veggies, it's filling and satisfying. The creamy dill pickle dip complements the smoky tempeh bacon perfectly. It's also easy to make!

Serves 2

INGREIDENTS

For the tempeh bacon

200g block of tempeh, cut into batons
2 tbsp soy sauce or tamari
1 tbsp maple syrup
1 tbsp garlic powder
1 tsp smoked paprika
1/2 tsp sesame oil - optional
1 tsp liquid smoke - optional

For the dill pickle dip

1 cup plain Greek style yogurt - I used soy
1/2 a lemons juice
A handful of dill, sliced
1 pickled cucumber, finely chopped
1 clove of garlic, minced
1/4 tsp salt

For the stuffed pita

2 large stone baked pita breads, toasted
4 leaves of romaine lettuce, torn into pieces
1/2 a beef tomato, sliced
1/2 batch tempeh bacon + 2 tbsp olive oil
1/2 batch dill pickle dip

METHOD

Combine the elements of the dill pickle dip and allow it to soak in the refrigerator for one hour or overnight.
Next, mix the components for tempeh in a square or rectangular dish, add slices of tempeh and ensure both sides are coated evenly; let them sit for at least 30 minutes to marry flavors - ideally overnight.
When ready, lightly toast pita bread and let cool before opening it up.
Fry tempeh with olive oil until golden brown on each side (about 4-5 minutes).
Add tomato, lettuce, and cooked tempeh into your pita bread sandwich.
Top off with spoonful's of dill dip then serve!

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Why Honey is not Vegan

Wed, 12 Apr 2023 14:17:43 GMT

Why Honey is not Vegan

I'm sure you've heard that honey is not vegan. But why is this? What are the issues around honey? Is there a healthy honey substitute? Why don't vegans eat honey? What's wrong with honey? Read on and find out!

Firstly, it's important to understand that vegans avoid all animal products including those produced by bees.

I have been conscientiously following a vegan lifestyle for several years, giving preference to plant-based foods while avoiding animal-derived products. As part of my practice, I refrain from consuming honey since it is made by bees for bees and is considered an animal byproduct that doesn't align with the principles of veganism.

Veganism is the practice of abstaining from the use of animal products and their byproducts. A vegan diet consists of plants such as fruit, vegetables, grains, nuts and seeds. For a Vegan to consume products that come from animals such as Honey is considered a contradiction of their vegan beliefs.

If you're currently reading this, it's possible that you are already aware of the fact that honey is not considered a vegan food. However, if you happen to be unclear on why vegans refrain from consuming it, there exist various reasons - such as animal cruelty and environmental damage leading to extinction of species- rendering its consumption morally questionable.

Fortunately, there are plenty of healthy and nutritious plant-based alternatives available as substitutes.

In this article, we will explore the reasons why honey is considered non-vegan and a form of animal exploitation. We'll also delve into how honey production harms our planet through its destructive industry practices. Finally, we will provide ethical justifications for abstaining from honey consumption and offer some nutritious vegan substitutes as alternatives.

What is Honey?

Honey is a sweet substance that originates from bees collecting nectar from flowers. These hardworking insects process the collected nectar within their digestive system, eventually storing it in wax cells located in their hives where it ferments and transforms into mead- an alcoholic solution.

As they continue to visit diverse flower varieties, these bees incorporate grains into the hive which contain protein and fat enzymes aiding in breaking down starches or cellulose compounds. As this occurs, glucose molecules are created, eventually leading to the formation of honey.

Why Vegans Avoid Honey

Despite the fact that bees produce honey naturally, its production is not an ethical process applicable to veganism. The production of honey involves some forms of animal exploitation where the bees are exploited for their labour and might be subjected to harmful practices by beekeepers that can severely impact their wellbeing.

Beekeepers commonly remove honey from bees by over-harvesting, leaving the bees with little to no honey for themselves and instead giving a processed substitute which is devoid of the same nutrition that honey provides. This practice can lead to starvation and malnutrition of the bees, ultimately contributing to millions being killed year after year.

Bees create honey for their own consumption during the winter months, but when beekeepers remove it for human consumption or economic purposes, they are stealing from the bees and interfering with their natural lifestyle.

Although bees are commonly viewed as a helpful insect, the production of honey by exploiting them results in harmful effects on our planet caused by pesticide use, monoculture farming and biodiversity reduction. In order to ensure ethical practices and maintain sustainability for the environment, it is crucial for vegans to refrain from consuming honey.

There are various reasons why vegans avoid consuming honey

While some may argue that it is a natural product and therefore suitable for consumption, ethical concerns related to beekeeping practices cannot be ignored. Bees play an essential role in pollinating plants and crops, but commercial beekeeping often involves exploiting their labour by forcibly extracting large amounts of honey from their hives.

This process can lead to stress on bees and even result in colony collapse disorder, which has significant implications for ecosystems as well as food production systems. Additionally, many commercial operations use pesticides or other chemicals that can harm not only the bees themselves but also other animals who depend on them for survival.

Thus, from an ethical perspective, veganism extends beyond avoiding animal flesh or products derived directly from animals; it encompasses consideration for all sentient beings impacted by human actions - including insects like bees. As such, those who follow a vegan lifestyle choose alternative sweeteners like maple syrup or agave nectar rather than supporting industries with questionable practices.

The decrease in wild bee populations and damage to ecosystems have been attributed to commercial beekeeping. The act of producing honey is not only ethically questionable due to animal welfare concerns, but it also has detrimental effects on the environment.

Alternatives to Honey for Vegans

There are many alternatives to honey for vegans. Switching to eco-friendly and vegan alternatives can be an excellent way to practice sustainability while still satisfying your sweet tooth. Some alternatives and their benefits are listed below.

Maple Syrup , is made from the sap of maple trees. It is a popular alternative to honey for vegans as it has a deliciously unique sweet taste, and can be used for a variety of purposes like baking, cooking, and as a topping. It also contains a variety of antioxidants and minerals, such as manganese and zinc, that promote healthy immune function.

Agave Syrup , comes from the core of the agave plant and can be used as a sweetener or in baking. It is a popular vegan alternative to honey due to its lower glycemic index and sweeter taste. The nutritional benefits of maple syrup include nutrients such as zinc and manganese, which are essential to bodily functions.

Date Syrup , is made from dates that have been cooked down until they're thick and sweet. It is another vegan option that has vitamins and minerals such as potassium, magnesium, and iron.

Coconut Nectar , is extracted from coconut tree flower buds, it has a low glycemic index and health benefits. It improves digestion by containing prebiotics and reduces cholesterol levels. Additionally, it boosts immunity and helps control blood pressure.

Dandelion Honey is a plant-based alternative to traditional honey that offers many health benefits. Some of the benefits of dandelion honey include its ability to boost the immune system, lower inflammation in the body, and aid in digestion.

Overall, switching to vegan sweeteners such as agave syrup or date syrup benefits animal welfare and promotes a healthier planet through sustainable agriculture and responsible consumption. Vegans do not have to compromise their nutritional intake while maintaining ethical practices and sustainability for the environment by avoiding honey consumption.

The Benefits of Eating Honey Alternatives

The benefits of honey alternatives are numerous and extend far beyond compassion for animal welfare. By making the switch to these alternative sweeteners, you can contribute to a more sustainable and eco-friendly world while enjoying delicious and nutritious foods.

By incorporating a variety of vegan sweeteners such as agave syrup, date syrup and coconut nectar into your diet, you are making a conscious effort to advocate for animal welfare, reduce your carbon footprint and ultimately lead a healthier lifestyle.

Remember, every small change counts towards creating a sustainable future for ourselves and generations to come. It's important to remember that making small changes in our daily lives can have a significant impact on the environment.

So, why not start with something as simple as choosing an eco-friendly and vegan sweetener?

Not only will it make a positive impact on the planet and animals, but it can also improve your health by providing nutritional benefits.

How to Make your own Vegan Honey Substitute

If you're looking for a sustainable and ethical honey alternative to use in your cooking or baking, try making a simple syrup using dandelion flowers. Dandelions are a great alternative to honey because they are easy to find and can be foraged from wild areas or even your own backyard.

Ingredient s:

150 Dandelion heads rinsed
1 tsp of vanilla extract
1 lemon juiced
1 pinch of salt
1 litre of boiling water
700g natural sugar

Method:

Bring everything except the sugar to a boil and allow it to simmer for half an hour, then filter the mixture to obtain a golden-colored liquid.
Then add the sugar.
Allow the mixture to simmer on low heat for a period of 2-3 hours until it is reduced. Transfer into sterilized containers and let it cool down, voila!

You now have your very own plant-based honey substitute.

To ensure safe consumption and use in recipes like the plant-based honey substitute, it is important to select bright yellow dandelions that are not wilted or brown. It's also crucial to gather them from a location free of chemical or pesticide usage.

The Impact of Beekeeping on Bees

Beekeeping is the practice of keeping bees for honey, pollen and propolis. Beekeepers often claim that their industry is good for bees, but in fact it's quite the opposite. Beekeeping can have a negative impact on both colony numbers and population size.

The practice of keeping bees in captivity has caused many problems for wild populations of pollinators: pesticides and habitat loss have led to serious declines in bee populations around the world. For this reason, it's important to choose a sustainable and ethical honey alternative that does not contribute to the exploitation of bees or harm their populations.

In some cases, beekeepers will remove all males from their hives so they don't breed with any other queens outside the hive (this is called "single-sex mating"). This limits genetic diversity within colonies and makes them more susceptible to disease or parasites like Varroa mites .

Bees are also often exposed to pesticides used by farmers who grow crops pollinated by honeybees (like almonds). These substances can be harmful if consumed over time--and since most commercial operations keep their bees indoors throughout the year, there's no way for them to avoid these chemicals unless they're allowed outside into nature once every few months!

The Impact of Beekeeping on the Environment

While beekeeping can have positive impacts on the environment by promoting pollination, there are also negative impacts to consider.

Some beekeeping practices can be harmful to bees and their habitats, such as using pesticides in hives or transporting them long distances for commercial purposes.

Additionally, the production of honey can cause environmental degradation if not done sustainably which by current demand is not always the case.

Despite the potential negative effects, sustainable and ethical beekeeping practices can ultimately have a positive impact on the environment. This involves avoiding taking the honey as it is their food source and instead supporting native species of bees and other pollinators that are crucial for maintaining a healthy ecosystem.

Why we need pollenating insects like bees

Bees play a crucial role in the pollination of food crops on a global scale. It is necessary to maintain their population for ensuring sustainable agriculture and ecosystem health. However, with the increasing demand for honey production, bees are often overused leading to adverse effects on their natural habitat and overall survival.

Therefore, it becomes imperative to strike a balance between human consumption and conservation efforts for maintaining an optimum bee population that benefits both humans as well as nature.

If bee populations continue to decline, wind-pollinated crops such as wheat, rice, and corn will likely thrive. However, flowering crops - including a vast majority of fruits and vegetables - would inevitably suffer greatly. This underscores the importance of supporting healthy bee populations for both ecological balance and global food security.

Pollination is a crucial process for plants, and it's not just bees that are responsible for it. Other animals such as hoverflies, bats, birds, beetles and many more also play a vital role in pollinating around 90% of the world’s flowering plants. These creatures help to transfer pollen from male flowers to female ones by visiting them for nectar or other rewards provided by the plant.

Without these animals' assistance in pollination, our ecosystems would be severely impacted as we rely heavily on flowering plants for food production and ecosystem health.

Conclusion

In conclusion, it is important to understand that vegans do not consume honey because they believe it is wrong to kill bees and take their honey. They also do not want to contribute to the suffering of animals in any way.

It is crucial that we acknowledge the negative impact of honey on both the environment and bee populations. Choosing vegan alternatives to honey and supporting ethical, sustainable beekeeping practices are vital steps towards safeguarding our pollinators.

Overall, it is essential that we prioritise the conservation and preservation of pollinator populations to ensure global food security and ecological balance. We must work together to protect these important creatures and their habitats, whether it's through planting pollinator-friendly gardens or supporting local conservation efforts.

Thanks for reading!

Blog Post by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Tofu Katsu with Daikon Radish Slaw

183:804640822 (Rose Wyles) — Tue, 04 Apr 2023 13:21:47 GMT

Tofu Katsu with Daikon Radish Slaw

If you're looking for a new and exciting vegan recipe to try out, look no further than tofu katsu. This delicious and flavourful dish features breaded tofu triangles smothered in a mild katsu curry sauce with added carrot, cashews, and sweet potato, making for a tasty and healthy meal that's packed with nutrients!

This tofu katsu recipe is not only delicious but also highly nutritious as it utilises a high-protein vegan protein source - tofu, which provides an abundance of health benefits.

Tofu , also known as bean curd, is a versatile and nutritious food that can provide many health benefits. This soy-based product is an excellent source of protein, iron, and calcium which are essential for building strong bones and maintaining overall good health. In addition to its nutritional value, tofu has a unique texture that makes it ideal for use in various dishes such as stir-fries, soups or salads.

Due to its mild flavour profile tofu easily absorbs flavours from other ingredients making it perfect for any cuisine whether Asian or Western-style cooking. If you're looking to add more plant-based foods into your diet then incorporating tofu can be an excellent choice!

Furthermore, in addition to the main ingredients, the dish is also comprised of a variety of nutrient-packed vegetables such as sweet potato and carrot . These veggies are an excellent source of fiber and contain high levels of vitamins A and C which contribute to overall health and well-being.

And let's not forget about the delicious homemade mild katsu curry sauce that ties all of these ingredients together! It's a flavourful and creamy sauce made with cashews, curry powder, and other spices that add depth to the dish while keeping it vegan-friendly.

By incorporating cashews into the katsu curry sauce, we are able to provide a significant amount of beneficial fats that contribute to overall health. In addition to being incredibly tasty, this tofu katsu meal offers numerous benefits for your body.

Looking for a delicious and healthy vegan recipe?

If you are a fan of Japanese cuisine or simply looking for an inventive way to make tofu more exciting, look no further than this Tofu Katsu recipe!

This is a high-protein vegan alternative to traditional katsu dishes and is great for vegans or anyone looking to add more plant-based protein into their diet.

To really take your tofu katsu to the next level, try adding a fresh and marinated daikon radish slaw on the side. The crunch of the slaw perfectly complements the crispy and chewy tofu, creating a dish that's sure to be a hit with both vegans and non-vegans alike.

Not only is this tofu katsu recipe easy and fun to make, it's also a fantastic way to switch up your weekly meal routine with something new and exciting. Give it a try and enjoy the delicious taste of this vegan version of katsu!

How to make Tofu Katsu:

To prepare the tofu katsu sauce and slaw, you can follow a few simple steps while your rice and tofu are cooking.

I like to press my tofu overnight or freeze it before making this recipe to remove excess water and create a firmer texture.

Prepare the slaw by thinly slicing daikon radish and tossing it with rice vinegar, sugar, salt, lime juice, and sesame oil. Let marinate in fridge for 30 minutes before serving while preparing rest of dish.

Start cooking your rice according to the instructions. I use a rice cooker, but you can also cook your rice on the stove.

Cut the pressed tofu into triangles and coat with a mixture of flour, breadcrumbs, chili powder, paprika, garlic powder - traditional katsu spices.

Bake the tofu triangles until crispy and golden brown. Saute shallot, carrot, and sweet potato in a pan over medium heat to prepare katsu curry sauce. Add mild curry sauce and cashews to blender with softened vegetables and blend until smooth.

When your tofu is done and sauce is ready, pour the curry sauce in a serving dish. Add baked tofu triangles on top and serve with rice and slaw.

That's it!

Enjoy your delicious and nutritious Tofu Katsu with Daikon Radish Slaw!

Daikon radish is a great addition to this dish because it provides a refreshing crunch and its mild taste helps balance out the bolder flavours of the katsu sauce.

Additionally, daikon is packed with beneficial vitamins and minerals such as vitamin C, potassium, and folate, making it a great addition to any meal.

So if you're looking for a way to amp up your tofu katsu game, definitely try adding some fresh and marinated daikon slaw on the side!

Leftovers of this slaw make for a great lunch the next day too!

Overall, this tofu katsu recipe is a fantastic dish for any night of the week.

Tofu Katsu with Daikon Radish Slaw Recipe

This recipe takes around 40 minutes to prepare and is a high-protein vegan alternative to the traditional katsu recipe. It's a perfect dish for those who are looking to incorporate more plant-based options into their diet without sacrificing taste or protein content.

Serves 2

INGREDIENTS

For the tofu

400g block of firm tofu pressed
2 tbsp corn starch or flour
4 tbsp plant-based milk
4 tbsp breadcrumbs
1 tsp chili powder
1/2 tsp paprika
1 tsp garlic or onion powder

For the katsu sauce

1/2 a medium sweet potato, peeled and diced into small cubes
2 medium carrots, peeled and sliced into thin rounds
2 shallots or 1 medium onion, diced
3 cloves fresh garlic, minced or 1 tbsp garlic paste
1 tbsp curry powder, I prefer mild
1/4 cup cashews
1/2 cup unsweetened plant-based milk
1/2 tsp salt
2 cups of water
1 tbsp oil for frying

For the daikon radish slaw

1/2 a daikon radish, julienned
2 carrots, julienned
1/4 red cabbage, thinly sliced
1/4 cup fresh coriander
1/2 a limes juice
2 tbsp rice vinegar
1 tsp maple syrup
1 tsp sesame oil
A pinch of salt

For serving

1/2 cup dry white rice
Fresh coriander, lime wedges, and green chili for garnish
Daikon radish slaw for serving

METHOD

To make the daikon radish slaw

Wash, peel and julienne the daikon radish, and carrots.
Thinly slice the red cabbage, I used a mandolin.
Add the liquid ingredients to a little bowl and mix.
Toss the dressing in with the slaw, adding chopped coriander.
Set aside until using or refrigerate to further marinade.

To make the katsu curry

Preheat oven to 175c/347f/gas mark 4 and add your cashews to the blender with the 1/2 cup unsweetened plant-based milk. Blend for 1 minute then set aside.
Start cooking the white rice to the packet instruction. I cooked mine in a rice cooker with 1 cup of water.
Bread the tofu, by slicing into 1 cm thick square slices (I then cut the diagonally to create triangles), and in little bowls coating first in the corn flour mixed with the spices, then dip in the plant milk, then coat in the breadcrumbs. Set these aside on a baking tray.
Place the breaded tofu in the oven for 20 minutes.
Whilst your tofu is baking, add your shallot, carrot, and sweet potato to a saucepan or large frying pan with 1 tbsp oil on medium heat, sauté for 10 minutes (the veggies should of started to soften and take on some colour, before adding the garlic, and curry powder, stir for a minute.
Then transfer this mixture to the blender with the cashew cream you made earlier, blitz until thick and creamy.
Layout your sauce on your plate with crispy tofu on top, cooked rice, slaw on the side, and garnish with lime wedges, fresh chili and coriander.

Enjoy!

Thanks for reading!

I hope you enjoyed this recipe, and will join me again for the next one!

For delicious recipes be sure to regularly check my website blog where I post plenty of tasty vegan recipes!

Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Mushrooms on Toast - A Breakfast Classic!

Mon, 03 Apr 2023 12:33:50 GMT

Mushrooms on Toast ~ A Breakfast Classic

If you love mushrooms, this toast might become your new favourite as it is unami and delicious.

Mushroom toast isn't just delicious - it's also packed with health benefits

Mushrooms are a great source of nutrients such as vitamin D, B vitamins, and antioxidants. And did you know that vitamin D levels in mushrooms can actually be increased by exposing them to sunlight or UV light?

This means that by simply placing your mushrooms in the sun for a little while, you can boost their vitamin D content!

Oyster mushrooms are particularly good for this, as they have a high amount of ergosterol which is converted to vitamin D when exposed to sunlight.

Oyster mushrooms are not only a delicious food option but also offer numerous health benefits. These mushrooms are rich in essential nutrients such as potassium, iron, and protein that play a vital role in maintaining good health.

Potassium is responsible for regulating blood pressure levels and promoting healthy heart function, while iron aids the production of red blood cells to prevent anemia.

Additionally, oyster mushrooms provide ample amounts of protein needed by our body to build strong muscles and repair tissues. Therefore, including oyster mushrooms in your diet can be an excellent way to improve your overall well-being.

So why should you make mushroom toast?

Not only is it a tasty and easy meal, but it's also good for you! I used oyster mushrooms in this recipe, which have been shown to have immune-boosting and anti-inflammatory properties.

I also topped my toast with hemp seeds which provide healthy fats in the form of omega-3,6 & 9's and they are a fantastic source of protein with one tablespoon boasting 5 grams of protein!

I made this dish extra umami by adding dark mushroom soy sauce, which is a game-changer that you don't want to miss out on! Umami is a savory and rich taste that comes from foods high in glutamates, such as mushrooms.

So next time you're looking for a quick and healthy meal that's packed with flavor, give this mushroom-infused toast recipe a try!

How to make mushroom toast

To make mushroom toast, start by sautéing your oyster mushrooms (you can use any you have on hand) with chopped garlic and a pinch of salt and pepper in olive oil until they become tender and slightly browned.

While the mushrooms are cooking, toast your bread to your desired level of crispiness. Once the bread is toasted, top it with the sautéed mushrooms and any other toppings you desire.

Some delicious flavour combinations for mushroom toast include adding roasted cherry tomatoes, fresh herbs, a drizzle of balsamic vinegar, or a handful of fresh wild rocket.

In this recipe, I added fresh thyme, dark mushroom soy sauce, and hemp seeds, which added a deliciously rich earthy flavour and nuttiness to the toast.

Mushroom toast is a quick and simple meal that can be enjoyed for breakfast or lunch. It's a healthy dish that provides essential nutrients, and it can be customized to include your favourite toppings.

So next time you're in the mood for something savoury and satisfying, give mushroom toast a try - not only will it satisfy your cravings, but it will also provide you with a nutrient-packed meal that your body will thank you for!

So go ahead and give it a try - you won't be disappointed!

Mushroom Toast Recipe

Mushroom toast is a simple and delicious dish that can be prepared in just a few minutes. Toast is topped with sautéed mushrooms, hemp seeds, and herbs for a flavourful and satisfying meal.

Serves 1

INGREIDENTS

Bread of choice - I used wholegrain sourdough
2 cups fresh mushrooms
1 clove of garlic, minced
1 tsp olive oil for frying
Salt and black pepper to taste

Optional Ingredients

1/2 tsp dark mushroom soy sauce
fresh thyme
hemp seeds

METHOD

In a large frying pan add oil and heat on medium. Add whole or sliced mushrooms, cook until browning 3-4 minutes.
Next toss in the garlic, soy sauce and thyme (if using), cook for a further 1-2 minutes.
Toast your bread and plate it up, you can spread with plant-based butter if you like.
Top with the sauteed mushrooms, then add some hemp seeds and extra thyme.
Serve immediately!

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

The Natural Management of ADHD

Mon, 03 Apr 2023 11:16:39 GMT

The Natural Management of ADHD

Do you want to effectively reduce symptoms of ADHD naturally? Adopting a dietary approach is gaining widespread recognition as an effective solution.

This article contains affiliate links. I may gain commission if you decide to make a purchase through any of my links or promo codes.

Incorporat ing a balanced diet that includes whole foods, reducing sugar intake, and incorporating exercise into daily routines are some of the ways to manage ADHD symptoms naturally.

Research has linked certain foods to better management of ADHD symptoms and some people have found relief by making dietary changes.

If you or a loved one are looking to naturally reduce symptoms of ADHD, it's worth exploring dietary changes as an option alongside traditional treatments.

This article aims to highlight the growing recognition of natural solutions to alleviating ADHD symptoms.

Natural approaches to managing ADHD through diet

Individuals seeking to reduce their ADHD symptoms through dietary means should consider a significant reduction in the consumption of processed foods, sugar, and artificial additives. ( 1 ) Instead, they should focus on consuming whole foods which consist primarily of fresh fruits and vegetables as well as plant-based proteins such as tofu or beans, healthy grains, and beneficial fats. This natural approach may prove highly effective for those looking to manage their symptoms more effectively. ( 2 )

Embracing a holistic and unprocessed approach towards managing ADHD symptoms can yield incredible results. By including wholefoods in your diet, you can effectively enhance your overall health and well-being while potentially reducing the symptoms associated with ADHD. This approach to eating fosters a more balanced and nutritious lifestyle that is sure to bring about positive results for both mind and body. ( 3 )

In recent years, natural approaches to managing ADHD, such as dietary changes and supplements, have gained widespread recognition as an effective solution alongside traditional treatments.

Natural Supplements to support ADHD symptom management

Another st rategy for the natural management of ADHD is to include supplements in your diet.

Including more omega-3 fatty acids in your diet has been shown to be beneficial for individuals with ADHD. These healthy fats are found in foods such as microalgae or sea buckthorn supplements, as well as various plant-based sources including chia seeds, hemp seeds, and walnuts. ( 4 )

Studies have shown that alongside omega-3 fatty acids; zinc, iron, and magnesium are some of the key supplements that can also help to manage ADHD symptoms.

These supplements can be taken separately or together in a supplement form. Supplements should be organic and derived from natural sources to avoid any harmful additives or chemicals.

Furthermore, natural plant extracts such as ginkgo biloba and Bacopa monnieri have also demonstrated efficacy in improving cognitive function and reducing ADHD symptoms. Other plants that may be useful include Rhodiola rosea, Panax ginseng, and Ashwagandha.

Natural approaches to managing ADHD symptoms through dietary changes and supplements can be effective in improving cognitive function and reducing the overall effects of this neurodevelopmental disorder.

Remember, every body responds differently to dietary changes and supplements for managing ADHD symptoms. While natural supplements can be helpful, it's not advisable to rely solely on them as treatment. Take a holistic approach and keep in touch with your healthcare provider throughout the process for best results.

The ef fect of Lion's Mane on the brain with ADHD

In addi tion to dietary changes, some people with ADHD are turning to natural supplements such as Lion's Mane mushroom for potential cognitive benefits.

Lion's mane extract has cognitive-enhancing health benefits, notably increasing nerve growth factor production (NGF), which is important for neuroprotection. It could potentially improve cognitive function and manage ADHD symptoms. Studies have shown that people with ADHD may experience dysregulated NGF levels as it plays a role in neuronal development and plasticity. Using lion's mane extract may offer hope by aiding the brain to make new connections. ( 5 )

Studies suggest that Lion's Mane mushroom can improve cognitive function, including memory and focus, which are areas that individuals with ADHD often struggle with.

Lions mane is safe and can be easily consumed as a powder dietary supplement added to food and drinks or in capsule form. It can also be grown using a mushroom grow kit and enjoyed fresh in delicious recipes.

Lion's mane mushrooms can be consumed in various ways, including raw, cooked, dried, or brewed as tea.

These fungi can also be incorporated into meals like pasta dishes, soups and risotto. Lion's mane mushroom powder is versatile enough to mix with hot beverages like coffee and tea or added to smoothies. Additionally, it enhances the flavour of soup, stew, and gravy recipes too.

The increasing attention towards Lion's Mane as a potential remedy for Attention Deficit/Hyperactivity Disorder (ADHD) is due to its encouraging effects on anxiety and depression. Studies suggest that the mushroom has the capability of mitigating symptoms related to inattentiveness and hyperactivity, while also enhancing mood and boosting energy levels. This could prove advantageous for individuals with ADHD who grapple with emotional dysregulation and motivation issues. ( 6 )

Although research on Lion's Mane mushroom and ADHD is limited, more studies are necessary to understand its benefits before it can be regarded as a definitive treatment option for ADHD.

If you're interested in exploring natural approaches to managing ADHD symptoms, incorporating Lion's Mane mushroom into your diet may be worth considering.

Conclusion

To summarise, effectively managing ADHD symptoms necessitates a comprehensive strategy that prioritizes natural and holistic measures. By utilizing techniques such as altering one's diet and integrating organic supplements like Lion's Mane mushroom, it is possible to promote overall health and enhance well-being while addressing the symptoms of ADHD in a sustainable manner.

Avoiding processed foods, sugar, and additives and emphasizing whole foods rich in vitamins and minerals can have a notable impact on improving symptoms of ADHD. ( 7 )

If you or someone you know is looking for natural ways to manage ADHD symptoms, consider incorporating dietary changes and exploring the use of Lion's Mane as a natural supplement, along with exercise and mindfulness practices to promote overall well-being.

The connection between diet and ADHD symptoms is a promising avenue for the natural management of the disorder.

However, it's important to consult with a healthcare professional before making any significant changes to your diet or adding supplements.

By seeking the guidance and support of professionals, individuals can confidently make dietary changes or take supplements that are both safe and effective. Adopting a holistic approach to managing symptoms of ADHD not only offers a plethora of advantages but also has the potential to supplement or even replace conventional treatments altogether.

I hope you find this information helpful in your journey toward the natural management of ADHD symptoms.

Purchase High Quality Lion's Mane Today!

Lion’s mane is an ancient medicinal mushroom widely considered to have potent health boosting properties. The beta glucans in lion’s mane help support both immunity and gut health. Also, has shown to be beneficial to those who are ADHD.

Get your hands on high quality Lion's Mane from Time Health to support the natural management of ADHD. Experience the significant benefits of lions mane after using it regularly for at least three months. Don't miss out on this opportunity and remember to apply discount code wyles15 at checkout for an extra saving!

Please feel free to let me know if you have any queries or require further assistance. I am happy to provide guidance on sourcing natural, supportive supplements and can offer my services to improve your overall well-being.

Thanks for reading!

Blog Post by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

References

Cholesterol Control on a Vegan Diet

183:804640822 (Rose Wyles) — Thu, 23 Mar 2023 12:14:11 GMT

Cholesterol Control on a Vegan Diet

If you want to reduce your cholesterol and maintain the lowered levels over time, a plant-based diet is an excellent way to go.

There are a variety of foods that can help reduce cholesterol levels, and you don’t have to eat a crazy amount of them to reap the benefits!

Read on to learn more about how you can reduce and maintain healthy cholesterol levels through a plant-based diet...

WHAT IS CHOLESTEROL?

Cholesterol is a waxy substance that is found in every cell in the body. It is produced by the body in the intestines and helps produce hormones that control certain bodily functions like reproduction and growth. It plays an important role in a healthy body.

However, high levels of cholesterol in the blood can be dangerous and lead to heart disease, heart attack, and other serious health problems. A high total cholesterol level is not healthy and can even put you at risk for an early death!

It is important to keep total cholesterol levels as low as possible to prevent the risk of heart problems and other complications.

Luckily, there are many ways to lower high cholesterol naturally without medication.

Here are 6 of the best ways to keep your cholesterol levels in check through diet:

1. Start eating more plant foods

Plant-based diets are high in fiber, which is known to reduce levels of LDL cholesterol (the “bad” cholesterol) in the body. They are also rich in antioxidants that help boost heart health by reducing inflammation and improving blood flow. Fruits and vegetables are full of vitamins, minerals, and phytochemicals that promote good health and help fight disease.

2. Eat less animal protein

Avoid consuming too many animal-based foods such as red meat, dairy, and eggs as they are high in saturated fats and can increase your risk of heart disease. Instead, replace these meals with plant-based foods like beans, whole grains, vegetables, and fruits to lower your cholesterol and stay healthy!

3. Limit sugary foods and drinks

Consuming too much sugar can lead to weight gain and cause chronic inflammation in the body, which in turn increases your risk of developing heart disease. Refined sugar and high fructose corn syrup are common sources of added sugar in processed foods, so read food labels carefully and avoid foods with a lot of added sugar or corn syrup in the ingredients list.

Try to limit your intake of soft drinks and juices that contain sugar. Also avoid adding sugar to your coffee and cereal as these are also high in calories and do not benefit your health in any way. You can also cook your own meals at home using fresh ingredients to minimize the amount of added sugar in your diet.

4. Eat lots of green leafy vegetables

Green leafy vegetables such as spinach, kale, Swiss chard, collard greens, lettuce, arugula, watercress, beet greens, mustard greens, etc. are a great source of soluble fiber that helps reduce bad cholesterol.

Soluble fiber helps balance blood sugar levels and prevents spikes and drops in energy levels throughout the day. It also helps clean out the colon and prevents constipation and promotes healthy digestion. For best results, eat at least 3 servings of leafy greens every day!

5. Add more beans to your diet

Beans are low in fat and high in protein which helps control appetite and promote weight loss. They also contain various nutrients including fiber, folate, potassium, iron, zinc, magnesium, B vitamins, and more that can help improve your overall health. In addition, beans help stabilize blood sugar levels and control cholesterol which is important in preventing and controlling diabetes.

Eating one serving of beans per day is a great way to boost your heart health. There are many different types of beans that you can add to your diet including black beans, pinto beans, chickpeas, lentils, white beans, navy beans, kidney beans, black-eyed peas, garbanzo/chickpea beans, and many more.

6. Increase intake of whole grains

Whole grains like oats, brown rice, whole wheat pasta, quinoa, millet, buckwheat, wheat germ, barley, etc. are a good source of dietary fiber and essential vitamins and minerals such as vitamin B1, B2, B3, E, and minerals such as iron, calcium, selenium, magnesium, copper, manganese, and zinc.

They have also been shown to reduce the risk of certain chronic diseases such as heart disease and diabetes. Healthy eating is associated with reduced risk of several cancers as well. Eating whole-grain foods regularly can help prevent these health problems as well as improve your overall health and well-being.

WHAT ARE HEALTHY FATS & WHERE TO FIND THEM?

You can get plenty of healthy fats from nuts, seeds, avocado when you are reducing your consumption of animal protein and oil-based products. Healthy fats found in nuts such as almonds, walnuts, cashews, pecans, pistachios, etc. are essential to prevent cravings and boost energy.

Increasing foods with healthy fats provide the body with essential fatty acids which help promote healthy skin and hair and prevent dry hair and skin. They are also rich in protein and other nutrients which can help improve overall health and reduce the risk of developing chronic disease. Healthy fats also decrease inflammation and reduce the risk of developing conditions such as heart disease and cancer.

Avocados also provide many health benefits and are a rich source of healthy fats. They are high in monounsaturated fatty acids and help reduce inflammation in the body. They also contain antioxidants which can help protect against cardiovascular disease and other chronic conditions. They can be added to salads or sandwiches or eaten by themselves as a healthy snack.

You can also replace some of the cooking oil you use in cooking with water sautéing and baking with silicone baking mats, and avoid Tefal and other non-stick cookware for toxicity concerns. Replacing unhealthy trans-fats with healthier monounsaturated and polyunsaturated fats may help lower your cholesterol levels.

Always look to limit your use of processed vegetable oils such as margarine and butter which contain unhealthy saturated fats and are high in calories which can lead to weight gain and increased cholesterol. This includes products made with these sources of fats which include baked goods, crackers, cheese spreads, salad dressings, frozen meals, doughnuts, pastries, coffee creamers and other packaged food products.

MYTHS AND FACTS

One of the main misconceptions is that a plant-based diet is not beneficial for people who are suffering from high cholesterol. However, studies have shown that dietary changes have a dramatic impact on lowering blood cholesterol levels and improving heart health. It has also been shown that individuals with high cholesterol levels who follow a low-fat plant-based diet have improved cholesterol numbers after just three months.

A plant-based diet is rich in phytonutrients which are essential for maintaining a healthy heart and preventing disease. Research has shown that eating a diet rich in plant-based foods and low in animal-based foods can have a significant positive impact on your health by reducing your risk of disease and promoting a healthy body weight.

There are many different nutrients that are found in many different types of food but some of the key ones are: fibre, vitamins, minerals, omega 3 fatty acids, phytosterols, polyphenols and flavonoids. Each of these plays an important role when it comes to managing and reducing cholesterol.

Fibre is an essential nutrient that helps promote healthy digestion and prevents constipation and diarrhea. It is also helpful for lowering cholesterol and helping prevent heart disease.
Vitamin C is also an essential nutrient that can help reduce and prevent the amount of plaque build up in the arteries which can help reduce the risk of a heart attack or stroke.
Vitamin B6 plays an important role in converting amino acids into proteins and helps the body use other vitamins and minerals more efficiently.
Folate is important for preventing birth defects and reducing the risk of certain types of cancer including breast cancer.
Magnesium is another essential mineral that helps maintain a healthy heart and helps keep blood pressure levels low.
Potassium helps prevent fluid retention and keeps the heart beating regularly.
Zinc has antioxidant properties which help to prevent cellular damage and play a role in maintaining healthy immune function.

These are just a few of the many nutrients that are abundantly found in plant-based foods. It is important to include a variety of fruits, vegetables, whole grains, legumes, nuts and seeds in your diet to ensure that you are getting all of the essential nutrients that you need to maintain good health.

When following a plant-based diet it is important to pay attention to portion sizes and to stay hydrated throughout the day. It is also important to limit your intake of processed foods and beverages that contain high amounts of sodium and sugar.

Animal products contain large amounts of saturated fats and cholesterol which can increase your risk of developing heart disease and other serious health problems.

By choosing to eat a low-fat, whole-food plant-based diet that is low or entirely absent in animal products you can help prevent or control high cholesterol as well as improve your overall health.

IS PLANT-BASED BETTER FOR HEALTH?

Eating a plant-based diet is a great way to achieve a healthier lifestyle and keep your heart happy and healthy for years to come. A plant-based diet is made up primarily of fruits, vegetables, whole grains, legumes, nuts and seeds and contains no animal products such as meat, dairy or eggs.

It is also low in fat and sugar which helps to reduce the risk of developing cardiovascular disease and type 2 diabetes. Many studies have linked the consumption of a plant-based diet to improved health and a reduction in the risk of heart disease and other chronic diseases.

Here is a list of some of the best plant-based foods that you should add to your diet:

Fruits - Berries (Strawberries, Blueberries), Apples, Oranges, Pears, Melons, Grapes, Citrus Fruit, Avocado, & Pomegranate
Vegetables - Leafy Greens (Spinach, Kale, Collards), Broccoli, Carrots, Cauliflower, Potatoes, Mushrooms, Peppers, Tomato, Aubergine/Eggplant, Squash/Pumpkin & Sweet Potatoes
Whole Grains & Legumes - Quinoa, Rice, Corn, Oats, Whole-Wheat Pasta, Beans, & Legumes (Beans, Lentils, Split Peas)
Nuts and Seeds - Almonds, Walnuts, Cashews, Hazelnuts, Brazil Nuts, Pumpkin Seeds, Sunflower Seeds, & Sesame Seeds (whole and their butters)

Foods that are high in saturated fats and cholesterol should be avoided as much as possible.

END POINT

It is imperative to prioritise plant-based foods in our diets while limiting the consumption of harmful saturated and unsaturated fats. This approach can lead to the promotion of optimal health and well-being.

By embracing a diet consisting solely of plant-based whole foods, we can effectively lower the levels of harmful cholesterol in our bodies while also mitigating the likelihood of contracting chronic illnesses such as heart disease, cancer and type 2 diabetes.

Thanks for reading!

I hope you enjoyed this blog, and will join me again for the next one!

For delicious recipes be sure to regularly check my website blog where I post plenty of tasty vegan recipes!

Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

REFERENCES

The Perfect Baked Potato - Works Every Time!

Wed, 22 Mar 2023 13:45:31 GMT

The Perfect Baked Potato - Works Every Time!

There's nothing quite like the taste of a perfectly baked potato. Whether you're eating it as a side dish to accompany your favorite meal, or having it as a main course, a perfect baked potato is a delicious and simple way to enjoy a hearty meal.

But what is the secret to making a perfect baked potato?

In this blog post, we'll explore the tips and tricks to achieving the perfect baked potato every time. So read on to discover the secrets to making the perfect baked potato!

Start with the right type of potato

When it comes to baking a perfect potato, not all potatoes are created equal. While any type of potato can be baked, some will yield better results than others.

For the best baked potato, look for a Russet potato. These large, brown potatoes are more starchy and contain a higher amount of moisture which makes them the ideal choice for baking.

Additionally, Russet potatoes have thin skin which easily crisps when baked. Other varieties such as Yukon Golds or red potatoes can also be used but they will require extra cooking time to become soft and may not produce as crispy of a skin.

Before baking, make sure to thoroughly scrub your potatoes with a vegetable brush in order to remove any dirt and debris from their surface.

Steam your potatoes until soft

The best way to get perfectly cooked potatoes for baking is to steam them first. To do this, add an inch of water to the bottom of a pot and place a steamer basket inside. Arrange your potatoes in the basket and put the lid on.

Turn the heat to medium-high and steam for 10-15 minutes or until the potatoes are fork tender. You'll know they're done when you can easily stick a fork through them. Be careful not to overcook your potatoes.

Once done, take the lid off and let them cool slightly before handling them.

Bake your potatoes

Once you have prepped your potatoes, it’s time to bake them! Preheat your oven to 375°F (190°C). Place the potatoes on a baking tray and bake them in the oven for 20-25 minutes. You will know when they are done when they feel soft and the skin is crispy. To get an even crispier skin, you can turn on the broiler for the last few minutes of baking.

The key to perfecting this dish is ensuring that the inside is soft while the outside is crispy. After taking your potatoes out of the oven, let them rest for 5 minutes before serving. This helps moisture absorb back into the center, making it softer and fluffier.

The Perfect Baked Potato Recipe

You can use this excellent recipe to create the perfect baked potatoes. These spuds have crispy skin and a light fluffy interior that makes them ideal for any meal - whether as a side dish or main course.

Serves 3

INGREDIENTS

3 medium baking potatoes

METHOD

Scrub potatoes with a brush to remove any dirt or debris.
Take a large steamer pot and arrange the potatoes in the basket, and fill the pot about 1/4 with water.
Steam the potatoes until soft, a knife should easily push through.
Pre-pare an oven to the temp of 190c/375F/gas mark 5.
Place potatoes on a baking tray.
Bake the potatoes for around 20-25 minutes, they should be golden brown and crisp on the outside, you can turn on the broiler for the final ten mins to crisp up more, if you prefer.
Leave the potatoes to rest 5 minutes before cutting into them, I like to cut them open, then fluff up the insides with a fork before serving.

Serve your potatoes with toppings of choice!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Golden Healing Latte (Turmeric, Maca, Dairy-Free)

Wed, 22 Mar 2023 13:14:30 GMT

Golden Healing Latte (Turmeric, Maca, Dairy-Free)

If you need a cozy and nourishing drink to perk yourself up, this turmeric latte is the answer. It's made with soy milk for added protein and its golden hue comes from the anti-inflammatory spice, turmeric. The blend of spices gives it just enough sweetness while keeping it creamy and comforting. This recipe is super easy to make ahead so that whenever you crave something warm and soothing, your perfect cuppa will be ready in no time! And as an added bonus - it helps balance hormones too!

GOLDEN AND DELICIOUS HEALING LATTE

This turmeric maca latte is a comforting drink that not only gives you an energy boost but also has some cool health benefits. The turmeric in it helps reduce inflammation, and the maca balances your hormones – so basically, it's a win-win situation! Plus, did I mention how cozy and delicious it tastes?

If you wanna whip up a cozy turmeric latte in the comfort of your own home, grab some soy milk (or whatever floats your boat), toss in some ground turmeric and ginger powder for that extra kick, sprinkle maca powder to keep those hormones balanced, add cinnamon to sweeten things up, and throw in other spices like black pepper for more perks - this one helps with absorbing turmeric. Give it all a good mix inside a jar then use about tablespoon at a time whenever you feel like sipping on some homemade goodness.

HEALING IS THE NEW HIGH

The golden turmeric latte is made with ingredients that are known to possess healing properties, which helps in enhancing energy levels and alleviating inflammation.

It also aids digestion, balances blood sugar, and regulates hormones making it a comforting drink that nourishes both the body and soul.

Let's take a closer look at these amazing benefits!

Turmeric - the main ingredient in this golden latte, has been used for centuries as a medicinal herb due to its anti-inflammatory properties. Inflammation has been linked to various chronic diseases, so incorporating turmeric into your diet can have long-term benefits for your health.

Maca Powder - another key ingredient in this latte, is known to help balance hormones by regulating the endocrine system. This makes it a great addition to the latte for anyone looking to support their hormonal health.

Cinnamon - on the other hand, is a natural sweetener that not only adds flavour to the latte but also has anti-inflammatory properties and can help lower blood sugar levels. Cinnamon also has been shown to improve brain function and may even have anti-cancer properties, making it a beneficial ingredient in this healing latte.

Green Cardamom - another spice used in this latte, is known to aid digestion, effectively lower blood pressure and improve circulation, which can further enhance the overall health benefits of this nourishing beverage.

Clove - another spice used in this latte, has anti-inflammatory and antimicrobial properties that can help support oral health and prevent infections.

Ginger - is another spice used in this latte that has anti-inflammatory properties and can help ease nausea during pregnancy, soreness from exercise, and relieve other digestive issues.

Star Anise - the final ingredient in this golden turmeric latte, is known for its potential ability to improve digestion and alleviate symptoms associated with gastrointestinal distress such as bloating and gas. Also, star anise can aid to boost the immune system, and fight viruses thanks to its high content of antioxidants and polyphenols.

Black Pepper - a great spice to pair with turmeric, not only enhances the flavor of this latte but also improves the absorption of curcumin - the active ingredient in turmeric.

Overall, the golden turmeric latte is a delicious and healthy drink that combines the healing properties of several powerful ingredients to help nourish your body and promote overall wellness.

TURMERIC: A SUPER HEALING MEDICINAL SPICE

Turmeric is a popular ingredient in the golden latte due to its anti-inflammatory properties that have been linked to various chronic diseases.

Incorporating turmeric into your diet can have long-term benefits for your health. Incorporating black pepper into the latte can increase the absorption of curcumin -the active ingredient in turmeric - by up to 2000%, making it even more effective as a natural anti-inflammatory agent.

Moreover, turmeric has been used for centuries in Ayurvedic medicine to treat a variety of health issues, including joint pain, digestive problems, skin conditions, and liver diseases. These various health benefits make turmeric an excellent choice for anyone looking to improve their overall well-being and support their body's natural healing processes.

In conclusion, incorporating a golden turmeric latte into your daily routine can be a simple yet effective way to promote overall health and wellness.

Consider adding this nourishing and healing beverage to your morning routine as a healthy alternative to coffee or tea, especially if you are looking for ways to reduce caffeine intake whilst lowering inflammation and improving digestion.

By combining various spices and natural ingredients, the golden turmeric latte offers a tasty way to enjoy the health benefits of these powerful components in one convenient and delicious beverage.

Cheers to your health!

Golden Healing Latte Recipe

Indulge in the healing powers of this golden turmeric latte to boost your energy, reduce inflammation, and balance hormones for a comforting drink that is as nourishing for the body as it is comforting for the soul.

30 servings

INGREDIENTS

5 Tablespoons of organic ground turmeric
2 Tablespoons of organic maca root powder
3 teaspoons of ground ginger
2 teaspoons of organic Ceylon cinnamon
1 teaspoon star anise powder, optional
1 teaspoon of ground cardamom
1 teaspoon of ground cloves
1 teaspoon of black pepper

TO MAKE YOUR GOLDEN HEALING LATTE

1 1/2 cups of dairy-free milk, I like soy milk for extra protein
1 teaspoon of your golden healing latte mix
1 tsp coconut sugar or sweetener of choice

METHOD

In a glass jar, combine all of the spices with their measurements, put the lid on and shake to combine.
Add the milk to a saucepan and gently heat on medium until steaming, not boiling. Turn off the heat and whisk in the latte mix, leave to settle for a few minutes.
Pour into a mug, add sweetener of choice, mix and enjoy!

NUTRITION (per cup calculated with soy milk & coconut sugar)

Calories 104kcal | Carbohydrates 13g | Protein 8g

Fat 4g | Iron 3mg 17% RDI | Calcium 500mg 50% RDI

I hope you enjoy all the wonderful benefits of this delicious beverage and may it aid in enhancing your body's natural healing abilities.

Thank you for considering the benefits of adding a golden turmeric latte to your daily routine. We hope this article has provided you with useful information on the health benefits of golden turmeric latte and why it is a great addition to your daily wellness routine.

I encourage you to try making a golden turmeric latte at home using the recipe provided or by experimenting with your favourite spices and natural sweeteners to nourish your body and promote optimal health.

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

REFERENCES

How Saturated Fats can be Detrimental to our Health

Tue, 21 Mar 2023 13:37:16 GMT

HOW SATURATED FATS CAN BE DETRIMENTAL TO OUR HEALTH

It's never been a more important time to reduce our saturated fat intake to help with the prevention of chronic diseases such as heart disease.

Numerous studies have demonstrated that a diet high in saturated fats can increase the risk of developing heart disease and other chronic health conditions by contributing to higher levels of LDL (low-density lipoprotein) cholesterol, which is commonly known as "bad" cholesterol.

It is, therefore, advisable to limit the consumption of saturated fats in one's diet and opt for healthier alternatives such as monounsaturated or polyunsaturated fats, which can be found in plant-based foods.

Incorporating these healthier fat sources into one's daily meals not only supports overall health and well-being but also aids in the prevention of numerous cardiovascular and metabolic diseases, thus emphasizing the importance of making mindful choices when it comes to dietary habits.

WHAT ABOUT OILS?

You might have learned that oils are often thought of as good for your health, with olive oil being particularly popular. It's commonly known that the Mediterranean diet places emphasis on using oils for their nutritional benefits. However, it's important to note that no type of oil - be it coconut, olive, grapeseed or any other kind - can truly be classified as a "health food".

It is imperative to acknowledge that the processing of most oils follows a procedure analogous to that of sugar. The refining process leads to the removal of nutrients such as protein, carbohydrates, vitamins and minerals in addition to healthy fats inherent in olives, resulting in an oil with a high concentration of fat. Although minute traces of certain essential nutrients may remain within these oils, their nutritional worth does not compare favourably with whole foods which provide saturated and unsaturated fats alongside other vital nutrients.

As we know the pre-westernised Mediterranean diet is considered healthy because they mostly consist of plant-based foods. This includes fruits and vegetables, whole grains and cereals, legumes, and nuts. On the other hand, these diets have low amounts of red meat, dairy products and sweets which make them healthier overall compared to western animal-heavy and processed food diets. Despite high intake of olive oil in this kind of diet which may cause some harm; consumption of these nutritious plant-based foods seem to counteract its negative effects making it still beneficial for our health.

It can be contended that oil is comparable to processed sugar in terms of being composed mostly of empty calories. Additionally, the findings from an essential investigation conducted by Dr. Robert Vogel at the University of Maryland and published in American Cardiology Journal (1) revealed that consumption of olive oil resulted in reduced blood flow within arteries by 31%, which holds considerable significance regarding heart attacks and blood clots. The study also discovered that ingestion of olive oil inflicted significant harm on endothelial cells situated along arterial interiors causing inflammation and tears within arterial walls thus leading to atherosclerosis.

HEART DISEASE - A GLOBAL HEALTH CRISIS

The buildup of plaque containing cholesterol in the arterial walls that provide blood to the heart is responsible for Coronary Heart Disease. This condition causes a narrowing of artery interiors over time referred to as atherosclerosis. Failure to treat this can result in serious consequences such as developing Coronary Heart Disease; hence maintaining a healthy diet with limited saturated fat intake becomes crucial. Considering that it remains one of the most significant global health concerns causing mortality, adhering strictly to dietary modifications supporting cardiac function must be considered paramount for individuals worldwide.

The concern at hand pertains not only to oils, but also to animal-derived saturated fats that can contribute similarly towards arterial afflictions. Oils are particularly noteworthy due to their high caloric density of 14 grams per tablespoon primarily composed of fat - a nutritional attribute exceeding other food sources. Increased consumption of foods rich in saturated fat has been linked with elevated levels of low-density lipoprotein cholesterol (LDL-C), which increases susceptibility for developing heart disease and type-2 diabetes.

Unhealthy fats are those that solidify when exposed to ambient temperature, specifically saturated and trans fats. It is advisable to decrease the intake of saturated fat while avoiding trans fat altogether. These types of unhealthy lipids can be present in various animal and plant products, leading to increased vulnerability towards heart disease due to elevated low-density lipoprotein (LDL) cholesterol levels along with reduced high-density lipoprotein (HDL) cholesterol levels.

Saturated fats are found in various animal-based products such as meat, butter, eggs, and dairy, as well as some plant-derived sources such as coconut oil and palm oil which are commonly added to processed foods.

Saturated Fats

Butter and margarine, both dairy and non-dairy
Coconut oil
Palm oil, palm oil containing products
Processed foods, such as biscuits, cakes, pastries, pies, meat replacements and take away foods
Meat and meat products
Ice-cream, both dairy and non-dairy

Trans fats are naturally found in some animal-based foods such as meat, dairy, butter, eggs and some meat products. Trans fats are also consumed by processed foods which .

Trans Fat

Deep-fried foods
Biscuits, Cakes and Pastries
Butter, from dairy
Breads, commercially baked
Take away foods such as Burgers, Pizza and Chips
Foods that list 'Hydrogenated Oil' or 'Partially Hydrogenated Vegetable Oils' on the ingredients list.

Trans fatty acids, present in hydrogenated and partially hydrogenated vegetable oil, have been found to be up to 10 times more detrimental to heart health than saturated fats. These unhealthy components are commonly present in a wide range of processed foods such as bread, cakes, biscuits, microwave popcorns, margarine spreads, chocolates and ready-to-eat meals.

WHICH FATS ARE GOOD?

The fats we need can be obtained from whole food sources such as avocados, nuts, and seeds, rather than relying on processed oils that provide minimal nutritional value compared to their whole food counterparts.

Unsaturated fats, found in plant-based sources like monounsaturated and polyunsaturated fats, are crucial for the human body's energy requirements and various essential processes such as absorbing specific vitamins and minerals. These unsaturated fats possess a beneficial impact on health by decreasing low-density lipoprotein (LDL) cholesterol levels while increasing high-density lipoprotein (HDL) cholesterol levels along with improving artery function

Monounsaturated Fats

Research shows that consumption of plant-based monounsaturated fats may help lower your risk for cardiovascular disease and overall mortality.

Foods that are highest in monounsaturated fats include:

Avocados
Olives
Almonds
Cashews
Peanuts
Brazil nuts
Hazelnuts
Sesame seeds

Polyunsaturated Fats

Your body needs polyunsaturated fats to function. Polyunsaturated fats help with muscle movement and blood clotting. Since your body doesn’t make this type of fat, you have to get it through your diet.

Polyunsaturated fats can be further divided into two types: omega-3 and omega-6 fatty acids.

Omega-3 fatty acids are beneficial for heart health.

The best sources of plant-based omega-3 fatty acids are:

Ground flax
Soybeans/ Edamame/ Tofu
Squash/ Pumpkin
Black beans/ Kidney beans
Walnuts
Sunflower seeds
Chia seeds
Hemp seeds

WHAT ABOUT OMEGA-3?

Fish although containing omega-3 fats that the fish have converted for themselves via ALA also contain high levels of saturated fat, unsafe levels of environmental dioxins (2) , and heavy metals, all which can be avoided by opting for plant-based sources of omega-3.

The idea is that a diet of fish and blubber - not vegetables and fruits - has kept Arctic natives free of heart disease is a myth that has been busted. (3) Controlled studies, have failed to show benefits of fish oil. In a 2012 report in the Journal of the American Medical Association, researchers compiled the results of 20 studies including 68,680 patients, finding that fish oil had no effect on heart-related deaths, heart attacks, or strokes. (4)

Coming back to plants which are low in fat, however the fats they do contain alongside the natural plant omega-3 sources actually help to perfect the ratio for ALA to convert to DHA and EPA. The more saturated fats in the diet make this conversion difficult, making you absorb less omega-3. (5)

The key here is to consume a whole food plant-based diet low in fat and including healthy sources of unsaturated fat sand avoiding trans and saturated fats where possible.

HOW TO REDUCE SATURATED FAT AND OIL CONSUMPTION

Preparing your foods from scratch.
Swapping unhealthy fats for healthy fats.
Using oil-free methods of cooking.
Switching animal protein sources for plant-based protein sources.
Reducing processed labelled foods that contain added fat/oils.

END POINT

To promote better health, it is advisable to make adjustments in our food choices and cooking techniques by refraining from the intake of animal fats, oils and processed foods. These types of consumables are rich in fat calories which can be deleterious to one's physical wellbeing as they heighten susceptibility to ailments such as obesity, heart disease, and diabetes.

Instead, it is recommended that individuals prioritise the consumption of whole plant-based foods as they offer high levels of essential nutrients and healthier fat alternatives.

Thanks for reading!

Article by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

REFERENCES

Mexican Tofu Hash ~ High Protein ~ Gluten-free ~ Dairy-Free

183:804640822 (Rose Wyles) — Mon, 20 Mar 2023 12:48:09 GMT

Mexican Tofu Hash ~ High Protein ~ Gluten-free ~ Dairy-Free

A Delicious Mexican Tofu Hash Recipe!

If you're looking for a delicious high-protein meal that can be enjoyed for breakfast, lunch, or dinner, this Mexican tofu hash recipe is the perfect option!

Tofu is a great source of protein and can be easily flavored with a variety of delicious spices. This dish has a Mexican twist that makes it even more enjoyable.

This hash recipe combines Mexican spices, tofu, juicy tomatoes, delicious black beans, salsa, and warm crispy potato to create a satisfying and delicious dish that is hard to beat!

Breakfast hash is a hearty, filling meal that can be made with tofu or any other protein source. This recipe uses both tofu and black beans for higher protein. Tofu is a delicious and versatile protein source that can be used in a variety of dishes. It's an excellent option for those who are looking for a high-protein meal that is easy to make and can be enjoyed for breakfast, lunch, or dinner. This Mexican tofu hash recipe is a great example of how tofu can be flavoured with a variety of delicious spices. Tofu is also a great source of iron and calcium, both of which are an important nutrients for human health. This dish is a perfect option for those who are looking for a healthy and delicious meal.

Mexican flavours are a popular addition to this dish. By adding salsa, black beans, and spices such as cumin and chilli powder, you can get the taste of Mexico in any kitchen! This dish is perfect any time of day. It can be eaten for breakfast, lunch, or dinner. It can also be made ahead and refrigerated for an easy grab-and-go meal to be enjoyed hot or cold!

There are a variety of health benefits associated with eating tofu on a regular basis. Tofu contains all nine essential amino acids and is a good source of plant protein. In addition, tofu is cholesterol-free and low in saturated fats. This makes tofu an ideal food for anyone looking to lower their cholesterol levels or improve heart health. It is also an important source of iron and protein for vegetarians and vegans. However, the benefits of tofu extend beyond just protein and iron. Eating a diet rich in soy has been shown to have numerous health benefits including increased bone mass, improved blood pressure control, and reduced risk of heart disease. Because of its high protein content, this recipe makes a delicious and nutritious post-workout meal.

Mexican Tofu Hash Recipe

This Mexican tofu hash recipe is a great example of how tofu can be flavoured with a variety of delicious spices. This dish is a perfect option for those who are looking for a healthy and delicious meal.

Serves 2

INGREDIENTS

250g potatoes cut into rounds
1/2 cup black beans
100g tofu
2 cups greens of choice, I used beet greens
1 large tomato, diced
taco spice mix
1 tbsp oil

Optional for serving

salsa
mashed avocado
jalapenos
vegan cheese, I used my homemade almond cheese

METHOD

Par-boil the potatoes until starting to soften 8-10 minutes, drain and leave to dry for a few minutes.
In a non-stick frying pan add the oil then the potatoes, fry until golden on each side.
Crumble in the tofu, add the black beans, tomato, greens, and spices, fry and carefully mix for a few minutes.
Serve with your choice of toppings.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Endometriosis Healing with Plant-Based Diet

Mon, 20 Mar 2023 12:25:45 GMT

ENDOMETRIOSIS

HEALING WITH A PLANT-BASED DIET

Endometriosis is a common and painful hormone-related condition where the tissue that normally lines the inside of the uterus grows outside of it, causing inflammation, and in severe cases, scarring and adhesions. This can lead to chronic pain, heavy periods, and infertility.

Fortunately, recent research suggests that a plant-based diet may be an effective way to manage endometriosis symptoms and promote healing.

HOW A PLANT-BASED DIET CAN HELP

Endometriosis is a complex and chronic condition that can cause pain and infertility. The cause of endometriosis is unknown, but it is believed that it may be caused by a combination of genetics and lifestyle choices. Endometriosis is more common in women who eat a diet high in processed foods and meat. These foods contribute to inflammation and a poor gut health, which are believed to contribute to the development of endometriosis. (1)

A whole food plant-based diet is the best way to prevent and reduce the symptoms of endometriosis. A plant-based diet is high in antioxidants and anti-inflammatory nutrients, which help to reduce inflammation and improve gut health. Plant-based foods are also high in fiber, which helps to keep the gut healthy and reduce inflammation. (2)

Some of the best foods to eat to prevent and reduce the symptoms of endometriosis include fruits, vegetables, whole grains, nuts, and seeds. (3) These foods are high in antioxidants and anti-inflammatory nutrients, which help to reduce inflammation and improve gut health. Some of the best antioxidants and anti-inflammatory nutrients include vitamins C and E, beta-carotene, lycopene, lutein, and zeaxanthin. These nutrients can be found in fruits and vegetables, whole grains, nuts, and seeds.

It is also important to avoid foods that contribute to inflammation and a poor gut health (4) . These foods include processed foods, meat, dairy, and eggs. Processed foods are high in unhealthy fats, sugar, and chemicals that can contribute to inflammation and a poor gut health. Meat, dairy, and eggs are also high in unhealthy fats, as well as cholesterol, and various hormones that can contribute to inflammation, hormonal disruption, and a poor gut health.

Studies have shown that a plant-based diet (5) effectively reduces inflammation and improves gut health, which may in turn alleviate endometriosis symptoms. Additionally, plant-based foods are rich in antioxidants, fiber, and other essential nutrients (6) that support overall health and may help regulate hormones that contribute to endometriosis.

Furthermore, a plant-based diet can also help reduce the intake of inflammatory foods like red meat, processed foods, and other animal products which have been linked to worsening endometriosis symptoms. Incorporating regular exercise and stress-reducing techniques like meditation can also support the healing process for endometriosis.

COULD THE CULPRIT BE ENDOTOXIN?

Endotox in is very rarely talked about, however, it can have serious health consequences if present in high levels. Endotoxin is a type of bacterial toxin that is released from certain bacteria when they die and can cause inflammation, fever, and even sepsis.

Common sources of endotoxin include gram-negative bacteria found in the gut, on the skin, and in environmental sources like water and soil.

When you experience chronic stress or bacterial infection, your gut microbiome produces endotoxin. While a small amount of endotoxin may not pose any harm, excessive production can result in its transfer into the bloodstream - particularly if you have leaky gut syndrome. This can lead to inflammation and damage to cells causing further complications.

The presence of endotoxin has been linked to various health issues, including respiratory problems, autoimmune disorders, and cardiovascular disease. Endotoxin may play a role in endometriosis as well, as higher endotoxin levels are found in the menstrual fluid of those who suffer from the condition. (7)

Further research is needed to understand the relationship between endotoxin and endometriosis fully, but it has been suggested that reducing exposure to endotoxin may help alleviate symptoms of the condition. Taking measures to reduce exposure to endotoxin, such as maintaining proper hygiene and sanitation practices, avoiding contaminated food and water sources, and promoting a healthy gut microbiome can help reduce the risk of endotoxin-related health issues. (8)

Fortunately, there are several steps individuals can take to reduce their exposure to endotoxin. Dietary intakes of fiber-rich foods like fruits, vegetables, and whole grains have been shown to support a healthy gut microbiome and reduce inflammation. (9)

Regular exercise, stress management techniques like meditation, and getting enough sleep can also support a healthy immune system, lessen inflammation, and reduce the risk of endotoxin-related health issues. (10)

Individuals need to be conscious of their surroundings and adopt measures to decrease their exposure to endotoxin, which can greatly affect one's overall health and well-being. This is particularly important for individuals with compromised immune systems or those who are afflicted with endometriosis.

If you are struggling with endometriosis, incorporating more whole foods like fruits, vegetables, whole grains, legumes and nuts can be a great way to support your body's natural healing process and potentially reduce symptoms. However, it is important to consult with a nutritionist before making any significant dietary changes.

END POINT

Incorporating a whole-food, plant-based diet can be an effective way to support a healthy gut microbiome and reduce exposure to endotoxin. This can be achieved by increasing the intake of fruits, vegetables, legumes, nuts, and seeds which are rich in fiber and prebiotics that promote the growth of beneficial gut bacteria, ultimately reducing inflammation and the risk of endotoxin-related health issues.

Additionally, avoiding processed and high-fat foods such as meat, dairy, and eggs may also help reduce exposure to endotoxin, lessen symptoms of endometriosis, and promote a healthier gut microbiome.

In conclusion, while there is no cure for endometriosis, adopting a plant-based diet and incorporating healthy lifestyle habits may help manage symptoms and support overall health and well-being for individuals with endometriosis.

Thanks for reading!

Blog Post by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

REFERENCES

Vegan Sushi Bowl with Sticky Baked Tofu

Mon, 13 Mar 2023 13:22:13 GMT

Vegan Sushi Bowl with Sticky Baked Tofu

The vegan sushi bowl with sticky baked tofu is a delicious and nutritious meal that is easy to make at home! It is perfect for those who want a meal that is fast and healthy at the same time, and it is also perfect for those who want to try something new.

The vegan version of this sushi bowl is made without any ingredients that are derived from animals, so this is a great way to reduce your consumption of animal products and to live a more sustainable lifestyle. Plus, the tofu adds a lot of protein to the meal, which is great for those who want to add some extra protein to their diet.

Here’s everything you need to know about making this healthy and delicious meal at home!

What are some of the ingredients you need to make this delicious dish?

Before we get started, it’s important to make sure you have all the ingredients you need to make this recipe.

You will need rice, edamame, tofu, chopped raw veggies of your choice, avocado, and some sweet chili sauce to help finish the meal off.

All of the ingredients needed to make this recipe are easily available at your local supermarket, so you won’t have any trouble finding them!

So, grab your ingredients and get started!

How long does this take to cook?

This meal can be made using leftover rice from other dishes or you can prepare a new batch of rice before making the dish. Using pre-cooked rice will speed up the cooking and prep process and make the preparation much easier. Then you just need to focus on baking the tofu and adding the other ingredients to the mix. A rice cooker is in my opinion an amazing additon to your kitchen appliances. Once you’ve finished baking the tofu, you can assemble the rest of the meal and serve it up to your family!

How easy is it to make?

The prep time for this dish is minimal and the recipe calls for very little preparation before you start cooking it. The main part of the prep work is baking the tofu, so that takes about 20 minutes. To assemble the rest of the meal, you will need to wash and chop the vegetables, so this will take around 10 minutes.

Once the tofu is cooked and the veggies have been chopped, you can assemble the rest of the meal and serve it up to your family. That’s it! So easy!

What is the nutritional value of having soy in this meal?

When you are looking for a healthy meal that is packed with protein and fiber, then a dish like this is a great option. With double protein in mind coming from the tofu and the edamame beans, this is a great meal for those who are looking for a healthy protein boost. It also comes with a lot of dietary fiber, which is also important to keep healthy. So, this is a good option for anyone who is looking for a healthy meal that is packed with nutrients! There are many myths about soy circulating over the years, however, the science is clear read more here .

The amount of protein that you need depends largely on the amount of physical activity that you do each day. As a general rule, men require about 56 grams of protein per day while women need about 46 grams per day, view under protein here . However, the requirements vary for each individual depending on their gender, height, weight, and activity level.

The nutritional benefits of soy protein are two-fold: it's high in protein and also low in fat and cholesterol. In addition, soy provides a good source of calcium, iron, potassium, zinc, folate, and other minerals as well. It's best to use wholefood soy products rather than soy isolate and soy concentrate, as they contain more nutrients than the isolated protein in those products. Learn more here and here .

Soy provides many essential nutrients that play an important role in building and maintaining strong muscles. The proteins contained in soy are easily digested by the body, which makes them a good choice for those who want to increase their lean muscle mass. Additionally, soy has also been shown to decrease body fat levels and lower your risk of heart disease and diabetes. If you are looking for an alternative to meat-based proteins, soy products are a good place to start.

S oy can be added to any meal to improve your protein intake and help build and maintain muscle mass. It's incredibly versatile and can be cooked in almost any way. Here in this recipe we are baking the tofu which helps the texture of the tofu get crispy on the outside whilst remaining tender on the inside.

Incorporating tofu into your diet such as with this sushi bowl recipe is a great way to increase your protein intake and improve your overall health.

Vegan Sushi Bowl with Sticky Baked Tofu Recipe

So, prepare your vegan sushi bowl and enjoy this delicious meal with your family and friends! What are you waiting for? Grab your ingredients and get cooking!

Serves 2

INGREDIENTS

For the tofu

200g tofu, extra firm or pressed for an hour or more
2 tbsp corn starch
2 tbsp garlic sweet chili sauce
2 tbsp Tamari soy sauce
1 tbsp rice vinegar

For the bowl

1 cup cooked brown rice
1 cup edamame beans
1 avocado
1/4 cucumber, julienned
1 carrot, julienned
1 tbsp rice vinegar
Pinch of salt
Sesame seeds

METHOD

Cook the rice to the packet instruction and pre-heat your oven to 180c/350f/gas mark 4.
Cut your tofu into desired slices, cubes, or triangles, then coat them in corn starch.
Lay your tofu out on a baking tray with parchment paper or a silicone baking mat. Bake for 20 minutes or until crisp.
Whilst the tofu is baking, prep your veggies by juliennes of carrot and cucumber, slicing your avocado.
Prepare the edamame by blanching for 5 minutes if from frozen, if purchased already thawed and cooked you can rinse with fresh water or heat if you prefer warm.
Once your rice is ready or if using pre-cooled cooked rice season with rice vinegar and a pinch of salt.
Now your tofu is ready, add sweet chili, tamari, and rice vinegar to a small frying pan on low heat, toss in the tofu to make sure it is fully coated and cook until the sauce is thick and sticky, this should only take a couple of minutes.
It's time to plate up your sushi bowls each with half of the rice, half an avocado, some raw carrot and cucumber, the sticky tofu, and the edamame.
Garnish with sesame seeds and serve.

Enjoy this dish served hot, warm, or cold!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Getting Protein on a Vegan Diet ~ Without Protein Supplements

183:804640822 (Rose Wyles) — Fri, 10 Mar 2023 14:42:44 GMT

Getting Protein on a Vegan Diet ~ Without Protein Supplements

Most people know that protein is important for health, but might not be sure how to get enough on a vegan diet without adding protein powders. It's actually much easier than you think!

This article contains affiliate links. I may gain commission if you decide to make a purchase through any of my links or promo codes.

There are a few ways most people think about getting protein on a vegan diet such as through meat substitutes, protein powders, and plant-based snacks with added protein, but the most important way often overlooked is to make sure you're eating a variety of nutrient-dense whole foods every day, and this way alone can actually provide you with all the protein you need.

A diet that is rich in whole-plant foods such as vegetables, fruits, whole grains, beans, legumes, nuts, and seeds is a healthy eating pattern that can be an important component of a healthy lifestyle and also a weight loss or fitness program.

These foods provide many health benefits and are naturally low in fat, sodium, and calories. However, it is important to choose healthy sources of plant proteins and look to reduce or eliminate processed foods when aiming to increase your protein intakes naturally.

Exercise is an important part of any weight-loss or fitness program. In fact, it is one of the most effective ways to lose weight and get fit. But in order to benefit from exercise, it is important that you get an adequate amount of high-quality protein in your diet. This helps to prevent muscle loss and promotes muscle growth to help you gain muscle mass and lose body fat. It also helps you to recover more quickly from intense exercise so that you can get back to your workouts sooner.

Thankfully, a wholefood plant-based diet provides a wide variety of vegan protein sources to choose from, including legumes such as lentils and chickpeas, tofu, peas, soybeans, and beans. So it is important to learn about the different types of vegan protein sources and how to incorporate them into your diet to meet your fitness goals.

What is protein?

Protein is an essential nutrient that your body uses to build and repair tissue (such as muscles), make enzymes and other chemicals needed for normal body function, and keep your immune system healthy. It can be obtained from both plant and animal sources. However, not all sources of protein are equal in terms of quality and nutritional benefits.

Plant-based proteins are generally easier to digest than animal proteins, contain more fibre and very little saturated fat, and are often more sustainable than other protein sources. For these reasons, it's generally recommended that you consume most of your protein from plant-based sources while limiting your intake of animal proteins.

Whole food sources of plant protein:

In order to maintain a healthy body, it is important to get enough protein in your diet. Some great vegan sources of protein include: hemp seeds, peas, whole food soy products (tempeh, edamame, tofu, and soya milk), nuts and nut butters, quinoa and beans. These foods contain all of the essential amino acids which your body needs in order to function properly.

The amount of protein that you need depends largely on the amount of physical activity that you do each day. As a general rule, men require about 56 grams of protein per day while women need about 46 grams per day. However, the requirements vary for each individual depending on their gender, height, weight, and activity level.

However, keep in mind that over 100 grams of protein per day is not usually recommended as it can put a strain on the kidneys and potentially lead to other health issues. So always take it easy on the protein, aiming for just slightly more than your recommended intake, as after all, our bodies do not store protein, we use only what we need each day and excessive consumption especially from animal products and protein supplements can lead to negative health consequences.

The following are some popular vegan protein sources along with their approximate amounts of protein per serving:

Hemp Seeds: A 2 tablespoon serving of hemp seeds contains about 14 grams of protein.
Peanuts: A one-ounce serving of peanuts contains about 7 grams of protein.
Soybeans: One cup of soybeans contains about 20 grams of protein.
Peas: One cup of frozen peas contains about 9 grams of protein.
Quinoa: One cup of cooked quinoa contains about 8 grams of protein.
Beans: One cup of cooked beans contains about 15 grams of protein.

What does the term "plant-based" mean when it comes to food?

Eating a p lant-based diet simply means replacing some or all of the animal products in your diet with plants. Examples of plant-based foods include fruits, vegetables, grains, legumes, nuts, and seeds. A common misconception is that in order to be on a "plant-based" diet, you're eating a vegan diet, which is not always the case.

Vegans avoid all animal-derived products, including meat, dairy, eggs, and honey, whilst also avoiding the contribution to industries that use and exploit animals. For example, animal circuses, zoos, aquariums, as well as using alternatives to products such as leather, wool, and down, some people who eat a plant-based diet consume small amounts of these foods on occasion and may also wear leather and contribute to the profits of industries that use animals. However, the primary focus of a plant-based diet is consuming more plant foods and reducing your intake of animal products.

With regards to a vegan diet there is more focus on eliminating the need to cause unnecessary suffering to animals, and the planet and therefore practicing being vegan is essentially a lifestyle change that limits animal exploitation to what is practical and possible, including diet. Most people who make the decision to pursue a vegan lifestyle, choose to avoid animal products at all costs because of ethical and moral reasons, as well as environmental, extinction, and climate concerns.

Nonetheless, the need to consider the impact of all other creatures on the planet when we make a choice, as not to eat them, is paramount and that we should all become as educated as possible about it. So, as we begin to move away from traditional diets that utilise the slaughtering of animals for food, we are faced with a world where we are required to not only be educated about our choices but also be able to implement them in a way that does not impose an unnecessary suffering on anyone, including ourselves in the process.

This is not to say that people who choose to maintain a vegan lifestyle must go hungry or suffer nutritionally; in actual fact, there is an abundance of highly nutritious vegan foods to choose from, rather, it means that we need to make sure that we are making smart choices when we are choosing how to proceed in our lives.

What are some examples of plant-based protein sources?

A wide variety of plant-based proteins exist, including both complete and incomplete proteins. Complete proteins are those that are comprised of all of the nine essential amino acids that the body can't produce on its own and must be obtained through your diet.

Examples of complete protein sources include soy (edamame, tempeh, tofu), peas, hemp seeds, chia seeds, quinoa, and buckwheat. Incomplete proteins provide some of the essential amino acids, but not others. These sources need to be combined with one another food to create a complete protein source.

Examples of incomplete protein sources include grains, most nuts and seeds, beans, and fruits and vegetables. For example, combining beans and rice creates a complete protein source because both beans (which have lysine) and rice (which has isoleucine) provide the body with amino acids found in other proteins and are considered complementary.

Therefore, the amino acids provided are enough for the body to synthesize the protein it needs.

What are other sources of vegan protein?

Beans and legumes are often the most familiar sources of vegan protein. In addition to being great sources of protein, they are also high in fiber and rich in vitamins and minerals such as iron, folate, potassium, and magnesium.

Soy protein is also a great source of vegan protein. One serving of tofu or tempeh (2 oz) contains about 8 grams of protein. Nuts and seeds are also excellent sources of plant-based protein.

The chart below shows some popular vegan protein sources and their approximate amounts of protein per serving.

What is the difference between whole-plant foods and processed food?

"Whole food" means that the food has not been processed or altered in any way and contains only natural ingredients. Including these unprocessed foods in your diet is one of the most important aspects of a healthy lifestyle.

What you eat can have a direct impact on your health and well-being. There are two main types of foods - whole foods and processed foods. It is important to know the differences between these two types of foods so that you can make healthy choices when grocery shopping and preparing meals.

Whole foods are foods that are unprocessed and unrefined. They are rich in nutrients and typically contain beneficial fats, proteins, vitamins and minerals.

Examples of whole foods include fresh fruits, vegetables, whole grains, beans, nuts and seeds. Processed foods are foods that are manufactured or altered in some way. They usually contain high amounts of sugar, salt and/or fat and offer very little nutritional value.

Examples of processed foods include packaged baked goods, fast foods, preprepared foods, and canned foods. Processed foods are typically high in calories and low in essential nutrients. Eating processed foods can lead to weight gain, heart disease, nutrition deficiencies, and other health problems.

A diet that consists of mostly whole foods will provide you with the nutrients that you need to stay healthy and prevent chronic diseases. A diet that consists of mostly processed foods will not provide your body with the nutrients that it needs to stay healthy and prevent chronic diseases.

Thus, it is important to eat a diet that consists of whole foods instead of processed foods.

Is protein powder different from whole food sources?

Some forms of plant-based protein found in whole foods can also be isolated and sold as a powder supplement. These powders may contain other ingredients such as added sugars, artificial flavorings, thickeners, and chemically synthesized vitamins and minerals (i.e. nutrients isolated and not from their natural sources, read more about this here and here ). Protein powders have been found to contain unsafe levels of contaminations including heavy metals like lead, cadmium, and arsenic, view more on the hidden dangers of protein powders here .

When you consume these products you are ingesting not only the protein but also potentially dangerous contaminants. For this reason, it is not recommended that you ingest protein powder supplements on a regular basis and instead focus your dietary efforts on consuming high-quality whole foods that contain protein and nutrients in their natural form.

There are of course healthier alternatives to both conventional protein powders and vitamin/mineral supplements, for example pure hemp protein powder contains just one ingredient hemp, check this out here . I've also discovered a website that sell natural organic and high quality supplements with their sources from whole plant foods, see here and use code "wyles15" for a 15% discount on purchases over £20.

Thanks for reading!

Article by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Lemon Cheesecake Overnight Oats with Berries and Cherries

183:804640822 (Rose Wyles) — Tue, 17 Jan 2023 13:44:36 GMT

Lemon Cheesecake Overnight Oats with Berries and Cherries

This Lemon Cheesecake Overnight Oats with Berries and Cherries is a healthy, delicious way to start your day! The cherries, blackberries, and blackcurrants add a nice burst of colour, the lemon that zing, the yogurt the creaminess, and the chia seeds give it extra protein.

This recipe is so simple to make!

Simply mix the ingredients together, top with frozen berries and refrigerate overnight. The next morning, you can enjoy a delicious bowl of overnight oatmeal that is ready when you are! It's made with whole-grain oats and ingredients you likely have on hand. It can be made the night before and stored in the fridge, making it easy to grab and go in the morning.

The lemon cheesecake flavor comes from a combination of lemon juice, dairy-free yogurt, and lemon zest. It has a great combination of sweet and tart flavors that make it taste just like a slice of cheesecake! It's packed with fiber and healthy fats from the chia seeds! It's also vegan-friendly, which makes it the perfect breakfast for anyone with a plant-based diet! It can also be made gluten-free by using gluten-free oats.

Overnight oats have become a popular breakfast choice because they are easy to make and are packed full of nutrients. You can make them at night and keep them in the fridge until you are ready to eat them the next morning. They are great as a pre-workout meal or for a quick snack on the go!

They make a great post-workout meal because they contain a mix of carbs and protein to help you recover from your workouts. They are also low in fat, so they are a much healthier option than other breakfast foods like pancakes or waffles.

Overnight oats are also a great healthy alternative to fast food for breakfast for those with busy lifestyles as you can prep it in a few minutes the evening before.

Plus, this makes for a great grab-and-go breakfast recipe when you're running late for school or work! It is also a great way to get kids to eat a healthier breakfast as they are used to eating cereal or breakfast bars and this will help them to make healthier choices when it comes to their breakfast!

Lemon Cheesecake Overnight Oats with Berries and Cherries Recipe

These hearty oats are high in fiber and protein, which is great for keeping us feeling full for longer periods of time. They also contain a variety of vitamins and minerals to help keep us healthy and functioning properly throughout the day.

It makes 2 servings, but feel free to double the recipe if you want to make it for the whole family!

Serves 2

INGREDIENTS

1 cup oats
2 tbsp chia seeds
2 tbsp dairy-free yogurt of choice, sweetened or unsweetened
1/2 a lemons rind
2 cups frozen berries
2 cup soy milk
1-2 tablespoons of maple syrup for optional sweetness

METHOD

Mix oats in a tub or large bowl with the chia seeds, yogurt of choice, lemon rind, and soy milk
Top with frozen berries straight from the freezer, these will thaw slowly overnight and be ready to eat by the morning.
Pop a lid on, and place in the fridge overnight.
Sweeten to taste.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Triple Protein Vegan Bolognese

183:804640822 (Rose Wyles) — Fri, 13 Jan 2023 19:36:24 GMT

Triple Protein Bolognese | Super Easy | High-Protein | Vegan

If you're looking for a super easy and high-protein vegan spaghetti dish that's also packed with flavour, then this Triple Protein Vegan Spaghetti Bolognese is perfect!

Looking to add more protein into your vegan diet without sacrificing on taste?

Then you must try this delicious recipe that features three different sources of plant-based protein!

The beauty of this vegan spaghetti bolognese is that you can play with it to suit your taste - replace the tomatoes with fresh tomatoes, the lentils with kidney beans, swap the red pepper for courgettes, or leave it plain for a chunk-free spaghetti sauce (the kids love this)! Whatever way you serve it up, it will be packed with nutrition and high in protein. Plus, it's quick, easy, and delicious!

It's made with lentils, beans , and textured vegetable protein , making it a complete protein source and high in fibre, and packed with flavour and protein. Pair it with spaghetti; you would never know this dish is without meat!

Each serving is generous with low calories and high protein content - which is perfect for those wanting to lose weight without adding too many calories to meet their protein needs . This recipe can be adjusted to your taste, but if you stick to the amount of pasta per serving and alternate the veg, it will always have a great texture.

Reasons why you need to make this This Triple Protein Vegan Spaghetti Bolognese!

Its high in protein and fibre and low in saturated fat, making it a healthy dinner option for the whole family. It also tastes great and will leave you feeling satisfied.
You can also use different vegetables or beans if you prefer. The recipe is very flexible and can be adapted depending on what you like or have on hand!
It's also quick and easy to make, so it makes a delicious weeknight meal that the whole family will love. It's a great way to add some extra protein and fibre to your diet, and it can be a filling lunch on its own too!
This recipe is a great way to use up any leftover vegetables and legumes you have on hand, but you can also make a big batch to use throughout the week and store it in the fridge.
It tastes great also with mash potato, baked sweet potato, roasted cabbage steaks, quinoa, or a side salad!
High in Plant-based Iron!
Provides a decent amount of calories when paired with pasta, rice, garlic bread, or quinoa, though it can be also be a high protein meal that's low in calories when paired with a low calorie option such as roasted cabbage, baked sweet potato, cauliflower rice, or salad!

Having a few high-protein whole food plant-based vegan go-to meals is ideal if you have an active lifestyle or are just looking to improve your general health by including more nutrient-dense foods in your diet. With so many brands now catering to the demand for vegetarian and vegan-friendly products, you're spoilt for choice when it comes to vegan-friendly substitutes.

However, a lot of these meat alternatives are high in fat and salt, which can be a problem if you're watching your weight or trying to reduce your intake of unhealthy fats. That's why this recipe is perfect all-rounder as it's also very low in overall fat and saturated fat!

Click on the Image Below to Pin It!

Triple Protein Vegan Spaghetti Bolognese Recipe

This recipe is a great way to get the family to eat more vegetables as they won't be missing out on any of the flavour with this nutritious and healthy recipe. It's also the perfect meal prep to cover a lazy day dinner when you're feeling super hungry but don't want to cook too much in the kitchen! You can also freeze your leftovers to enjoy later and save them for another busy day!

Serves 6

INGREDIENTS

TVP, 1 cup(s) (76 g)
Lentils, Fresh, 1 cups (182 g)
Haricot Beans, drained and rinsed or Baked beans, canned in tomato sauce, 1 tin (400 g)
Onion, Fresh, 1 medium (2-1/2" dia) (110 g)
Red Pepper, 1 red bell pepper (115 g)
Tomato, Canned, 1 can (400 g)
Paprika, 1 teaspoon (2 g)
Soy Sauce, 1 tbsp (18 g)
Mustard, 1 tsp (5 g)
Balsamic Vinegar, 0.33 cup (79 g)
Sea salt, 1 teaspoon (5 g)
Rosemary, 1 tablespoons (2 g)
Sage, 1 tsp (1 g)
Tomato Puree, 2 Tablespoon (28 g)
Olive Oil, 1 tablespoon (15 g)
Whole Wheat Pasta, dry weight, 6 cup spaghetti, or pasta of choice (546 g)

METHOD

First pan-fry onion in oil until translucent, then add the garlic and bell pepper for a few minutes.
Add in the dry lentils, 2 cups of water, beans, tinned tomatoes, tomato paste, spices, herbs, and other seasonings.
Cook this for about 15 minutes before adding the TVP and additional water if needed.
Cook this on low/medium heat a further 10 minutes, until it's ready, stirring occasionally.

Serve with pasta, rice, mash potato, baked potato, salad, roasted cabbage, quinoa, or garlic bread.

Enjoy!

Macronutrients per serving:

Kcal: 586

Protein: 30.1g

Fat: 6.1g

Saturated Fat: 1g

Carbs: 108g

Fibre: 17.7g

Micronutrients per serving:

Selenium 120% RDI

Vitamin B6 52% RDI

Zinc 48% RDI

Iron 45% RDI

Vitamin C 43% RDI

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Vegan Nutrition Back-to-Basics

183:804640822 (Rose Wyles) — Mon, 09 Jan 2023 16:06:33 GMT

Vegan Nutrition Back-To-Basics

Learn about which nutrients you need to focus on whilst on a whole foods plant-based diet.

Getting back to basics is about appreciating the art of cooking, saving money, and realising which conveniences are worth it and which are not.

Sure, over the festive season, it has been fun creating some of the fancy plant-based recipes, but the reality is you have to eat to a level that you feel is sustainable, and that means getting back to basics.

As we know , Veganism is a personal journey we take that challenges and evolves us mentally, emotionally, spiritually, and physically, the part we practice most begins and continues each day in our kitchen, this means we must know our basic nutrition fundamentals, so we'll be discussing the basics of a whole-food vegan diet and basic nutrition knowledge here in this article.

What is a whole food plant-based diet?

A whole fo od plant-based diet is a way of eating in which you eat an abundance of fruits, vegetables, whole grains, legumes, nuts and seeds. It is not about cutting out foods, but rather focusing on the quality of foods that you consume. It can also include organic and non-GMO produce when available and affordable. It also does not restrict you from enjoying occasional treats or drinks.

Personally, I think having a flexible approach to your whole foods diet is really important. Rather than all or nothing, instead, focus on having a whole foods diet for the majority of the time and limiting the number of processed foods and sugars as much as possible for you.

Whole food plant-based nutrition is not about weight loss as it focuses on finding balance through eating a wide variety of wholesome plant-based foods. It is a common sense approach to eating that promotes health and longevity. It focuses on eating lots of colorful fruits and vegetables, whole grains, and plant proteins rather than highly processed foods.

Nutrition Basics: macronutrients, micronutrients, vitamins, and minerals:

Micronutri ents are nutrients that are present in smaller amounts in the body. Vitamins such as vitamin C, vitamin D, vitamin E, vitamin K, and vitamin B are indispensable for normal growth and development. Minerals include phosphorus, potassium, sodium, chloride, calcium, magnesium, and iron to name a few. These are necessary for a healthy functioning body and are essential for the body’s metabolism.

All foods contain a mixture of carbohydrates, fats, and proteins. They are referred to as macronutrients. Carbohydrates provide the body with energy, fats provide energy and insulation for the internal organs, and protein helps build and repair tissues.

Carbohydrates make up the largest percentage of calories in a diet and provide important nutrients and fiber that are necessary for proper digestion and disease prevention.
Fats provide a variety of benefits to the body as well. They are essential to the proper functioning of the brain, skin, and nervous system. They provide insulation for the body and help regulate body temperature. They also provide insulation for the organs as well as hormones and essential fatty acids necessary to maintain healthy bodily functions.
Protein is another important component of a healthful diet and provides many benefits to the body. It provides essential amino acids that are needed for growth and repair of body tissues and helps with the formation of hormones and enzymes. It also helps maintain muscle mass and helps to prevent muscle loss during periods of weight loss or inactivity.

These macros are found in varying quantities in different foods. The body requires these macro-nutrients in varying amounts depending on several factors including age, activity level, and gender.

Essential nutrients vegans should focus on:

A whole foods vegan diet is the healthiest diet globally; however, we can't ignore the fact that this diet lacks a few essential nutrients or at least does not offer adequate amounts. Thus, you may have to be more intentional with your intake and, to some extent, incorporate a dietary supplement.

Some of these nutrients include:

Vitamin B12

Vegans could become deficient in this nutrient simply because it's not naturally present in plant foods.

And although the body only needs minimal amounts to keep going, vegan diets can still become deficient in the nutrient, leading to complications such as anemia, heart disease, bone issues, and nervous system damage.

The best way to ingest vitamin B12 is through fortified foods, including nutritional yeast, marmite, cereals, and plant-based milks. But if one is not consuming enough of those, it's advisable to take a vegan B12 supplement.

Long-chain Omega 3's

Omega-three fatty acids from whole foods are essential for different functions, including:

Reducing triglycerides
Lowering blood pressure
Lowering cholesterol
Improving mental health
Protecting the heart
Fighting inflammation
Preventing Alzheimer’s

They are divided into three types:

Essential Alpha-linolenic acid (ALA)
Long chain Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)

ALA is an essential fatty acid because the body cannot produce it, so you must obtain it through food. Luckily plant foods such as chia seeds, flaxseed, hemp seed, and walnuts are packed.

As for EPA and DHA, they are naturally present in animal products but lacking in plant foods. Though the body can still produce them through ALA, research shows that vegans and vegetarians can gain plenty of ALA to convert into EPA and DHA if they regularly consume certain ALA rich foods.

If unsure whether you are consuming enough ALA rich foods or have allergies to the highest plant-based sources, then it is advised to supplement.

Iron

Iron is a nutrient that carries oxygen in the blood. It’s also essential for energy metabolism, red blood cell production, and DNA formation.

Inadequate Iron consumption may lead to anemia, often characterized by fatigue, pale skin, palpitations, shortness of breath, and light-headedness.

Iron exists in two forms; heme and non-heme .

Heme is present in animal products, whereas non-heme is found in plants.

Although heme Iron is said to more easily absorbed into the body than non-heme, new research suggests that heme Iron is toxic to the human body, increasing the risk of cancer, stroke, heart disease, and metabolic syndrome, so if this is the case, then ensuring adequate intakes of non-heme Iron with Iron boosting foods combined is necessary. Watch a video with more info here .

To ensure the Iron you eat is being absorbed, always pair your Iron-rich foods with Vitamin C-rich foods as Vitamin C aids Iron absorption.

The best non-heme Iron-rich foods include

Leafy green vegetables like spinach, kale, collard greens, and swiss chard
Nuts and seeds
Legumes such as beans and lentils
Whole grains

Also, avoid coffee and tea with meals and reduce your daily consumption if it is in excess of 2 cups as it will likely inhibit Iron absorption.

Iron supplements are usually not necessary, and they may be harmful in excessive amounts. Only consider an Iron supplement if you’ve been tested and your hemoglobin is low, then alongside supplementation look to increase natural Iron in your diet and look at combining Iron rich foods with foods high in Vitamin C and Beta Carotene to help increase absorption.

For more information on how to beat anemia on a vegan diet, click here .

Calcium

Calcium is an essential mineral needed for nerve signaling, muscle functioning, heart health, and strong bones and teeth.

Although plant foods are high in calcium, such as mustard greens, kale, broccoli, legumes like chickpeas, beans, and lentils, nuts, and seeds,

Research shows that the plant-based foods alone can have insufficient amounts, so to prevent the risk of developing fractures, it is important to incorporate calcium-fortified plant-based milks into your daily diet, this is done quite easily at breakfast time with your cereal, added to hot drinks throughout the day, and unsweetened versions are also great to cook main meals with.

Vitamin D

Vitamin D is a hormone produced by the skin after exposure to sunlight, it is not usually found in plant foods although mushrooms can contain small amounts it is not enough.

Animals in agriculture such as dairy cows are fed fortified food with Vitamin D, so that concentrations can be found in their milk.

As vegans do not drink animal milk, and all humans do not easily get adequate sunshine all year around, it is advised to supplement directly.

Click here to view my recommendation of a whole food plant-based supplement, use the code wyles15 f or a 15% discount.

Protein

Protein from animal-based sources can interfere with your health and fitness goals in several ways such as extra body fat, stress on your liver and kidneys, dehydration, unbalanced gut flora and leaching of essential bone minerals.

As protein and its array of amino acids are the primary building blocks for your muscles, bones, and many hormones. You cannot live without it.

Abundant protein is found in whole plant foods and these plant proteins can help protect us from many chronic diseases. There is no need to track protein intake or use protein supplements with plant-based diets; if you are meeting your daily caloric needs, you should be getting enough quality and quantity of protein.

Many of today athletes changing to a plant-based diet are experiencing and documenting a 'game-changing' effect in their sporting performances.

Still not sure? The strongest mammals on the planet eat a plant-based diet!

Basic cooking tips and techniques:

A basic understanding of proper food safety practices should be required of all people who cook for others. Proper food preparation and handling can greatly reduce the risk of foodborne illness or toxicity and this includes cooking plant-based only meals. Before cooking, wash all fresh produce thoroughly under running cold water and dry with a clean cloth or paper towel before use. You can also soak your produce in a solution of water with apple cider vinegar and salt to dissolve chemical pesticides and herbicides if using non-organic produce. I do this with my produce before putting it away in the fridge or cupboard, so I can grab it and give it a quick rinse before using it. Read more here .

Wash your hands before and after handling food and any utensils or surfaces that come in contact with it to help prevent the spread of bacteria. You can use distilled vinegar with lemon/orange peel to clean work surfaces instead of chemical-based anti-bacterial sprays. This reduces the risk of these chemicals getting into the food you are consuming.

To reduce oil consumption when losing weight use silicone mats and other bakeware in place of non-stick spray coatings to reduce fat intake per serving. You can also water saute to reduce oils added when frying. For example, if you are making a tofu stir-fry, you can bake the tofu (marinated or plain) with a silicone baking mat oil-free, and you can water saute the vegetables in a wok to also avoid adding oil!

How to stock your pantry with healthy plant-based ingredients:

When purchasing plant-based ingredients it is important to choose products with minimal processing and no artificial ingredients and preservatives.

Aim to bulk buy your favourite types of foods and key ingredients to the recipes you love such as chickpeas, soy sauce, and wholewheat pasta, so you can plan your meals for the week ahead of time, shop mainly for fresh foods to keeps costs low and avoid missing key ingredients.

Also aim to include plenty of fresh fruits and vegetables in your diet as they provide essential nutrients and fibre but contain relatively few calories so are ideal for both weight loss and healthy eating.

Water is often a forgotten source of fluid during the hot summer season but it is essential to your health. A lack of fluids in the body can lead to dehydration which can have serious effects on your health.

The quality of your water is just as vital as the quality of your food sources, be sure to avoid drinking tap and water bottled in plastic as these both contain harmful chemicals and microplastics that can be harmful to your body. Invest in a distiller or a high-quality water filter to reduce the level of toxicity in the water you are drinking.

Pure water is extremely important when it comes to maintaining good health and our health is impacted significantly by the type of water we drink on a daily basis so be sure to invest in pure water as this can dramatically improve your overall health and prevent disease. Read more about the types of water you should be drinking here .

How to meal prep for the week using plant-based ingredients:

Meal prepp ing is a great way to ensure that you have quick and easy meals available to reach for when you are on the go. It is also a great way to ensure that you stay on track with your nutrition goals by limiting the amount of unhealthy foods that you consume during the week.

Start by making a list of the food you enjoy eating and then divide this list into days of the week and work out how much time you need to spend preparing each meal so that you can find times in your busy schedule that are convenient for you.

Once you have your list in place you simply need to follow a recipe each week and cook up a batch to last you for the whole week ahead. There are many recipes available online that you can use as a guide or you can simply create your own meal combinations to suit your tastes and preferences.

To help you get started with meal prepping I have put together this list of this healthy vegan classics which you can bulk prep and freeze, including a couple of meal prep lunch recipes that will help get you started.

These recipes are quick to make and can be eaten cold or reheated in the oven so are a great option for busy weeknights.

You can also enjoy leftovers for lunch the next day by popping them in the fridge or freezer to enjoy throughout the week.

Smokey Kale and Lentil Soup Recipe with olives (thevegannutritionist.co.uk)

Cookie Dough Energy Balls (thevegannutritionist.co.uk)

White Bean and Roasted Veg Buddha Bowl (thevegannutritionist.co.uk)

Mexican Buddha Bowl Meal Prep (thevegannutritionist.co.uk)

Mediterranean Quinoa Salad (thevegannutritionist.co.uk)

Thanks for reading!

I hope you enjoyed this blog, and will join me again for the next one!

For delicious recipes that are great for meal prep be sure to regularly check my website blog where I post plenty of tasty vegan recipes!

Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Lentil Dal with Jerusalem Artichokes

183:804640822 (Rose Wyles) — Wed, 04 Jan 2023 21:52:44 GMT

Lentil Dal with Jerusalem Artichokes

An unusually good twist on a classic curried dish...

A sweet, spicy, and healthy curry to warm those chilly evenings with enough balanced macro's to keep you satiated; however, with such a depth of flavours, there's no promising that you won't be back for a second bowl!

I remember the first time I had tried this recipe and it was when awoke to find the bench opposite my narrowboat harboring a tray of freebies, so I went to check it out. I saw a sign saying "Jerusalem artichokes, please take" and thought I'd see those big flower thistle bulbs you peel away at to get to the delicate edible part of the traditional globe artichokes I so loved.

However, much to my surprise, they were just a bundle of muddy potato-looking things. I took a bag back to my boat and proceeded to give them a good scrub in the sink to reveal these knobby tubers.

After quick research, I discovered what they were, how to cook them and decided to incorporate them somehow into that night's lentil dal recipe, and this was the result! I now make this recipe every time Jerusalem artichokes are in season which is through October to March, but it's at its peak from November to February, and I find them at my local farm shop!

I'm genuinely shocked at how good they tasted, which was very similar to the globe artichokes I've enjoyed previously, easily now my new favourite vegetable to obsess over. I'm most pleased to learn that these can also be grown in pots using the small parts I've saved, so I'll be having a go at growing these on my roof this year for sure.

I'd never actually tried these particular tubers before making this recipe. Needless to say, there are so many good things about these Jerusalem artichokes that I've learned that I'm surprised they aren't grown more here.

They're tasty, available all winter, straightforward to grow, completely undemanding, very low maintenance, and ideal for beginners. They are also low in calories and taste a lot like the exceeding delicious globe artichoke, which most of us are more familiar with.

The Jerusalem artichoke ( Helianthus tuberosus ) is a perennial sunflower native to North America. It produces knobby, white-fleshed tubers that can be eaten raw or cooked. Better suited to cooler climates, they will grow in places like the UK quite well in any soil, even in pots, though they prefer rich, loose soil.

The nutritional benefits of Jerusalem artichokes are numerous.

Jerusalem artichokes are packed with nutrients, including vitamins A and C, potassium, fiber, and protein. These vitamins, together with flavonoid compound like carotenes, helps scavenge harmful free radicals and thereby offers protection from cancers, inflammations, and viral cough and cold . The root has negligible amounts of fat and contains zero cholesterol. They are also a good source of folate, copper, iron, magnesium, manganese, phosphorus, and zinc.

Studies have shown that Jerusalem artichokes may play a role in reducing the risk of some types of cancer , as well as detoxing the body of heavy metals, and improving the digestive system .

Many studies have also found that Jerusalem artichokes can help lower blood sugar levels and reduce cholesterol levels. These impressive health benefits have made Jerusalem artichokes a popular food among health-conscious individuals.

Lentil Dal with Jerusalem Artichoke Recipe

This recipe can have the Jerusalem artichoke pre-prepared to make it a speedy meal to whip up within 20 minutes.

To prepare the Jerusalem artichokes, I first scrubbed them to remove all the dirt, and then I peeled away much of the skin using a potato peeler. After that, I steamed them for around 15 minutes until soft through before roughly chopping and using them for this recipe.

Serves 2

Ingredients

1 tbsp oil
1 tsp cumin seeds
1 tsp coriander seeds
1 tsp garam masala
1/2 tsp chili flakes
1/2 tsp turmeric
1-inch ginger minced
1 fresh chili chopped
2 cloves garlic minced
1/2 Lemons juice
4 small Jerusalem artichokes steamed and chopped, or 1 medium potato, steamed and mashed
2 stalks of black kale, sliced thin or 2 large handfuls of fresh spinach leaves
1/2 cup red lentils
1 1/2 cups vegetable stock
1 cup dry basmati rice

Optional

2 tbsp lime pickle
Fresh coriander for garnish

Method

Start cooking your rice; I like to use 50/50 basmati rice and water, bring to the boil 2-3 minutes, switch off the heat and cover with a lid for 15 minutes for perfect rice every time. Alternatively, cook in a rice cooker.
In the meantime, to a large skillet, add cumin and coriander seeds with 1 tbsp of oil for 1 minute on low, then add minced ginger, garlic, and chopped fresh chili for another minute.
Then add kale, followed by the spices, vegetable stock, cooked Jerusalem artichokes or mashed potato, cooked lentils, and lemon juice.
Simmer for 10 minutes, adding more water if needed until kale is wilted and the lentils are cooked through.
Serve with rice and top with a few fresh coriander leaves, lemon juice, and lime pickle.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Squashed Potatoes with Garlic and Rosemary

183:804640822 (Rose Wyles) — Wed, 04 Jan 2023 18:05:03 GMT

Squashed Potatoes with Rosemary & Garlic ~ Oil-Free

Squashed potatoes are a delicious way to prepare potatoes. They're easy to make, and so delicious! The rosemary and garlic give this side dish an added depth of flavour that is simply to die for! So, what are you waiting for? Get cooking and enjoy!

These oil-free roasted potatoes with rosemary and garlic are a delicious and easy side dish that will be a hit with any crowd.

The potatoes are roasted in garlic and rosemary, giving them a fantastic flavour and aroma.

The garlic adds a lot of flavour to the potatoes, while the rosemary gives them a fresh taste. They taste amazing on their own but can also be served with any number of different dishes, from soups and salads to roast dinners. They are especially delicious alongside my favourite oil-free slaw recipe . This is one of my favourite side dishes!

Potatoes are incredibly versatile, which makes them a great ingredient to have in your cooking arsenal. They can be used in a variety of ways to make everything from appetizers to main courses. One of the tastiest ways to enjoy potatoes is by roasting them in the oven with garlic and rosemary.

Preparing potatoes oil-free has a number of benefits, including making it healthier and reducing the amount of fat that you consume per serving. You can eat these potatoes and feel confident that you are eating a healthy meal that is low in fat and calories.

Roasted Squashed Potatoes with Rosemary & Garlic are delicious and easy to make. They are a perfect side for any meal, and your guests are sure to love them!

This is one of my favorite side dishes to make during the autumn and winter months. I love the combination of flavors that garlic and rosemary bring to this dish. I also love how simple it is to make - anyone can do it!

Plus, it's easy enough to whip up a batch and bake it ahead of time so that you can have it ready when you need it. So don't wait - get into the kitchen and start making these delicious potatoes! You won't regret it!

How To Make Squashed Potatoes

As you'll notice from the recipe below, these potatoes are flavored with rosemary and garlic for a delicious flavour that is sure to please.

When preparing this recipe, I like to use a red potato variety that is boiled or steamed prior to being squashed and roasted in the oven. This will help to ensure the potatoes cook evenly and become nice and crispy on the outside while remaining soft and tender on the inside.

This recipe is made oil-free so it is suitable to accommodate a whole foods or low-fat diet for those that require low saturated fats to manage a health issue or those looking to reduce body weight .

I guess you're now wondering how easy is it to make squashed potatoes with rosemary garlic?! In a word: Very easy. Here's how you make them...

First, wash the potatoes and add them to a large pot and bring to the boil. Cook the potatoes until they are fork tender. This should take about 20-25 minutes. Once cooked, drain the potatoes and add them to a prepared baking sheet, I line mine with a silicone baking mat.

Score an X into each of the potatoes, this allows you to squash them evenly, I used a square piece of parchment paper then a flat bottomed glass over the top and applied just enough pressure to squash them as needed.

I then added garlic and rosemary which I pounded together in my pestle and mortar to each potato and baked at 180 degrees for about 30 minutes, or until the potatoes are golden brown. Remove from oven and sprinkle with additional rosemary and a pinch of salt. Serve and enjoy!

Squashed Potatoes with Rosemary & Garlic Oil-Free Recipe

These delicious potatoes are loaded with flavor and make a great accompaniment to just about any main dish. They also make an amazing side dish to serve at a dinner party, or a gathering with friends. Make some today and your family and friends are sure to love these flavourful potatoes!

INGREDIENTS

6-8 small/medium-sized russet potatoes
4 cloves garlic
1 tsp sea salt
4 sprigs of fresh rosemary, can use dried

METHOD

In a large saucepan, add enough water to cover the potatoes and bring to a simmering boil. Boil the potatoes whole until you can pierce a knife through them easily, this should take around 20-25 minutes.
Whilst the potatoes are boiling, in a pestle and mortar pound the garlic cloves into a paste, add in the salt and the leaves of the rosemary, leaving out the woody stems. Pound and grind them into a thick paste. set aside.
Pre-heat oven to 180c/350F/gas mark 4. Then line a large baking sheet with baking paper or a silicone baking sheet. Add the boiled potatoes. Carefully score an X on each of the potatoes, be careful not to cut them all the way through. This ensure they squash nicely.
Next take a square of baking paper and place it over each potato, and with the flat bottom of a glass squash the potato slowly until its flattened.
Then, with a small spoon, add the rosemary paste to each of the potatoes spreading it around them slightly.
Bake the squashed potatoes until crispy, this takes around 30-40 minutes.

Serve hot with anything you like from plant-based roasts, salads, soups, or as a side dish!

Thanks for reading!

I hope you enjoyed this blog, and will join me again for the next one!

For delicious recipes be sure to regularly check my website blog where I post plenty of tasty vegan recipes!

Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Flu Season and Nutrients to Focus on

183:804640822 (Rose Wyles) — Sun, 18 Dec 2022 18:45:51 GMT

FLU SEASON & NUTRIENTS TO FOCUS ON

Looking to get ready for flu season?

Here are some tips to help you stay well during flu season alongside following a whole food plant-based diet.

Influenza is a highly contagious disease that can cause serious illness and sometimes even death in those who are vulnerable. The best way to prevent catching the flu is to ensure your immune system is in tip-top condition.

You can do some things to improve your health and strengthen your immune system, including taking vitamins and minerals and eating a healthy balanced wholefoods diet.

Following a healthy lifestyle can help you to stay healthy and fight infections, including the common cold and flu, so make sure to incorporate plenty of exercise into your daily routine, as well as a healthy balanced diet and plenty of rest.

How to help increase your natural immunity:

Stick to a healthy diet: Eating plenty of fruits and vegetables will help boost your immune system.
Drinking lots of water will also help keep you hydrated, which helps eliminate toxins from your body and helps fight off infection.
Exercise regularly: Regular exercise will keep your energy up and help burn off extra stress! This is especially important if you feel run down or stressed out.
Getting outside for some fresh air and sunshine is also a great way to boost your vitamin D levels, which aids in maintaining healthy immune system function.
Get enough sleep: Not enough sleep can affect your immune system and make you more susceptible to infections.
Taking additional supplements or including superfoods to help boost immunity and support overall health.

Vitamin C

Most people have heard about vitamin C's effect on the immune system, but you may not know that it also plays an important part in fighting viral infections such as influenza.

Vitamin C is necessary to produce white blood cells, which help fight infection in the body by destroying infected cells. Studies have shown that consuming lots of vitamin C can help to boost the immune system and help you recover from the flu more quickly.

Try to eat foods high in vitamin C every day during the winter months to boost your immunity and reduce the severity of your colds.

Vitamin D

Vitamin C is not the only vitamin that can help to keep you healthy during the cold and flu season. Vitamin D is important for overall health and also plays an important role in helping the body combat infection.

Evidence suggests that people with low levels of vitamin D are more prone to catching the flu than those with higher levels of vitamin D in their blood.

Getting enough vitamin D in your diet during the winter months is important as this will help prevent colds and flu from developing in the first place.

If you are prone to getting ill during the winter, you might want to take an extra vitamin D supplement to ensure you get enough of this vital nutrient.

Zinc

Zinc is another essential mineral that is beneficial to the immune system and helps strengthen it to better fight off harmful bacteria and viruses. Low levels of zinc can affect your immune system, so you must include many foods rich in zinc in your daily diet.

Some of the richest plant-based sources of zinc include pumpkin seeds, spinach, nuts, beans, oats, and lentil. So, try incorporating them into your diet as much as possible during winter to boost your immune system.

Supplements made from whole food sources, such as guava leaf, are also available, providing a quick and convenient way of getting the zinc you need daily.

Antioxidants

You can include some additional foods in your diet to boost your immune system and prevent colds and flu from taking hold in your body this winter.

Foods that are high in antioxidants help to reduce free radical damage in the body, which can help prevent colds and flu from developing and causing symptoms to develop in your body.

These include berries (I always opt for the frozen mixed berries with black and red currants as these are super high in antioxidants), green leafy vegetables such as beet greens, chard, spinach, and kale, and even raw cacao is fantastic for making sweet treats, as it contains a high level of antioxidants known as flavonoids.

Superfoods

You can al so incorporate superfoods as supplements to your diet, such as Irish sea moss gel or capsules, elderberry syrup, acerola cherry , guava leaf , and even fermented foods like kimchi provide immune-boosting probiotics for gut health.

Bonus points include incorporating medicinal mushrooms, which are great for the immune system and effective when fighting viruses and symptoms during or following influenza!

For more information about some of the superfoods discussed here and links to get additional immune support supplements, including the Irish sea moss and medicinal mushrooms, view the links below and checkout with the code wyles15 for 15% off orders over £20.

Organic Irish Sea Moss

Mushroom Complex 6

Organic Guava Leaf Extract

Organic Acerola Cherry Capsules

How to make Kimchi ~ Vegan (thevegannutritionist.co.uk)

Boosting Your Immune Response with Freshly Juiced Oranges (thevegannutritionist.co.uk)

Simple Elderberry Syrup Recipe (Potent Cold & Flu Remedy) (thevegannutritionist.co.uk)

Thanks for reading!

I hope you enjoyed this blog, and will join me again for the next one!

For delicious recipes be sure to regularly check my website blog where I post plenty of tasty vegan recipes!

Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Smokey Kale and Lentil Soup

183:804640822 (Rose Wyles) — Mon, 31 Oct 2022 13:54:37 GMT

Smokey Kale and Lentil Soup

Autumn is all about harvest, comfort foods, and pumpkins, but that doesn't mean your dinners have to be boring or healthy! This hearty smokey kale and lentil soup is made with two super foods - lentils and kale. And both are packed with nutrients, making them perfect additions to your diet.

This smokey kale and lentil soup recipe uses simple ingredients and comes together in minutes. It's the perfect meal to serve during the autumn season. So, if you're looking for a tasty and healthy dinner recipe to try this autumn, look no further!

The key ingredient in this soup is smoked paprika, which gives it a smoky flavour and adds a bit of spice. You could also add a bit of chilli powder if you're feeling spicy! This soup would also go great alongside some crusty bread with plant-based butter. Yum!

This recipe makes four servings, so it's great for leftovers. It can be stored in the fridge in an airtight container for up to four days. You can also freeze this soup if you don't plan on eating it right away. Just make sure that the soup is completely cooled before freezing it. Then let it thaw in the refrigerator overnight before you reheat it and serve. This soup tastes even better the next day!

This recipe has two main ingredients: lentils and kale.

Kale is a superfood . It's high in fibre, vitamins A, C and K, and contains minerals like calcium and iron. It's also low in calories and low in fat. This makes it the perfect addition to a weight-loss diet or a healthy eating plan. The best part?

Kale is loaded with health-boosting antioxidants called flavonoids, which can help reduce inflammation and prevent disease. One cup of kale contains more vitamin C than an orange!

Lentils , on the other hand, are an excellent source of protein, fiber, and other essential nutrients. They're also very low in fat and high in fiber. This makes lentils a good weight-loss food and can help you maintain a healthy weight by continuing to include them in your diet long-term. Eating lentils regularly can help reduce cholesterol too!

Smokey Kale and Lentil Soup Recipe

This soup is quick and easy to make. It doesn't require a lot of ingredients, which also helps to keep the cost down. So, what are you waiting for? Give this recipe a try today!

Prep time - 5 minutes

Cook time - 15 minutes

Total - 20 minutes

Serves 4

INGREDIENTS

1 tbsp light olive oil
1 red onion, chopped
1 400g tin of cooked brown lentils, or 1 cup dry lentils pre-cooked
4 stalks of black kale, chopped
1 cup chopped green olives + 2 tbsp of olive brine, optional
3-4 cloves of garlic, chopped
5 cups vegetable stock
1 400g tin tomatoes
1 tbsp balsamic vinegar
2 tbsp tomato paste
1 tbsp soy sauce
1 tbsp smoked paprika
4 springs of thyme
1/2 cup red wine, optional

METHOD

Pan-fry the onion in the oil using a Dutch oven or large saucepan. Cook the onion until translucent and fragrant.
Next add the garlic and cook for a further minute.
Add the stock, and all the other ingredients except the kale and the olives, stir well and bring to a simmer.
Then add the chopped kale and cook a further 10 minutes until the kale is cooked, stirring frequently.
Finally add the olives and the olive brine tasting and adjusting seasonings further if desired.
Serve with freshly toast bread with plant-based butter.

Store leftovers in the fridge up to 5 days.

Thanks for reading!

I hope you enjoyed this blog, and will join me again for the next one!

For delicious recipes be sure to regularly check my website blog where I post plenty of tasty vegan recipes!

Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Chocolate Brownie Banana Bread

183:804640822 (Rose Wyles) — Tue, 18 Oct 2022 14:14:06 GMT

Chocolate Brownie Banana Bread

We all love chocolate, right? Well now you can indulge your sweet tooth without feeling guilty, because this amazing chocolate brownie banana bread is a healthy sweet treat packed full of nutrients!

The combination of the banana and the cacao creates a deliciously rich flavour that will make your mouth water!

This delicious dairy-free chocolate brownie banana bread recipe is lower in sugar than shop-bought sweet loaf bread, but still has the moist texture of a perfect banana bread with the great flavour of a real brownie! It's packed with protein, making it the perfect healthy snack .

What's even better is that it's so easy to make - just combine everything in a mixing bowl and mix together! There's no yeast involved, so it's super quick to put together and requires no kneading! It only takes only 10 mins to prep then you only need to bake in the oven before it's time to dig into that rich chocolatey goodness!

Oh yum!

So, what are you waiting for?

So what exactly is in this delicious loaf?

Making homemade banana bread using whole food ingredients creates a naturally sweet cake that contains an abundance of nutrients and vitamins which help to maintain good health. I added some brown sugar to combat the bitterness of the cacao; however, this can be omitted if you prefer, as bananas are naturally sweet.

Benefits of the ingredients included:

Bananas - an excellent source of potassium, fibre and vitamin B6 which boost energy and help to keep you full for longer .

Flour - packed with carbohydrates that provide fuel for the body and brain.

Vegan dark chocolate - contains essential minerals such as magnesium and iron, which help to boost your metabolism and control your energy levels.

Cinnamon - a rich source of manganese that helps to regulate blood sugar and reduce the risk of diabetes. It’s also a natural anti-inflammatory and helps to protect your heart.

Cacao powder - a good alternative to cocoa powder as it’s naturally richer in antioxidants. Contains polyphenols that help to promote heart health and reduce blood pressure. It is also rich in vitamin E, providing many health benefits, including boosting the immune system and reducing inflammation.

Peanut Butter - Rich in protein and healthy fat, peanut butter can help to reduce cravings and boost metabolism. It can also help to reduce inflammation in the body by suppressing the release of pro-inflammatory compounds in the body.

Cacao powder vs cocoa: which is better?

While cacao powder is made by grinding the dried beans of cacao trees into a powder, cocoa powder is made from the same bean but is heated at a high temperature which reduces the level of acidity in the powder.

This reduces the bitterness of the chocolate and enhances its flavour. It also results in the loss of most of the antioxidants that are found in the raw cacao bean.

This means that cocoa powder provides fewer health benefits than cacao powder. However, if cost is your main concern, then cocoa powder is the cheaper option of the two.

The great thing about this recipe is that it’s so versatile that it can be adapted to suit lots of different tastes and preferences. For example, you could use gluten-free flour if you suffer from coeliac disease. Or you could replace the chocolate chips with raisins or walnuts if you prefer something less sweet. Simply adjust the quantities of the ingredients to suit your preferences and enjoy a healthy, delicious treat the whole family will love!

How to make perfect banana bread every single time!

Well first of all, you need some ripe bananas - you could actually use any fruit that you fancy such as apples blended into sauce or dates blended into a paste, but this works best with bananas.

Ripe bananas contain a natural sweetener called 'fructose', which our bodies break down into energy naturally. This is great because it means we don't need to add in any extra sugar! Using ripe bananas also adds a delicious flavour and texture to the bread.

Then we need some good-quality dark chocolate. It's really important to use high-quality chocolate when making this recipe; not only does it taste better, but it's healthier too.

I buy mine from realfoodsource as it's vegan, dairy-free, affordable by the kg, and also high quality. But you can buy any chocolate you like as long as you check the ingredients first to make sure it's vegan and doesn't contain any artificial flavours or preservatives.

Why you should make your own cakes!

Making your own cakes is not only healthier for you and your family but it can also save you a lot of money. As well as being cheaper, you know exactly what goes into your cake – there are no artificial ingredients or preservatives so it’s much more natural and less harmful to your health.

Conventional cakes are made with tons of added sugars, fats and calories, and are laden with artificial preservatives, dyes and other additives. They also tend to be made with refined flours and other unhealthy ingredients. These ingredients are not only highly processed but are also not good for you. A better option would be to bake your own cakes using natural ingredients – it’s cheaper and healthier, and its way more fun too!

It tastes better! Some people say that when you bake at home it tastes better than the store-bought versions, so even if you don’t have a diet to maintain, you should still give it a try!

Processed cakes often contain lots of sugar and fat which can damage your waistline and affect your health in the long term. They are low in nutritional value and often contain very little fibre which can leave you feeling tired and sluggish. Too much added sugar can greatly increase your risk of tooth decay, obesity and diabetes. So, cutting sugary snacks from your diet will have a huge impact on your overall health and save you a lot of money in the process!

Chocolate Brownie Banana Bread Recipe

Packed with fibre and protein, as well as natural vitamins and minerals, this banana bread really is a treat you can enjoy without feeling guilty about ruining your diet!

Serves 8

INGREDIENTS

2 mashed over ripe spotty bananas
1/2 cup drippy smooth peanut butter
1/2 tsp baking powder
1/2 tsp baking soda
1/2 cup cacao powder
1/2 cup plain flour, can use gluten-free
1/2 cup unsweetened plant-based milk

Optional for extra sweetness

1/4 cup dark chocolate chips + extra for topping
1/4 cup brown sugar or coconut sugar
1-2 tbsp Ceylon cinnamon

METHOD

Preheat oven to 180c/350F/gas mark 4
Mash the bananas in a bowl, add the plant-based milk, then fold in everything except the chocolate chips, and leaving the flour and cacao powder to last.
If the mixture is really thick add a little more plant-based milk.
Fold the chocolate chips in, then tip the mixture into a greased 2lb loaf tin.
Bake in the oven for 35-40 minutes or until a toothpick inserted comes out clean.

Thanks for reading!

I hope you enjoyed this blog, and will join me again for the next one!

For delicious recipes be sure to regularly check my website blog where I post plenty of tasty vegan recipes!

Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

The Benefits of Medicinal Mushrooms

183:804640822 (Rose Wyles) — Wed, 14 Sep 2022 16:10:02 GMT

The Benefits of Medicinal Mushrooms

Medicinal mushrooms have been used for centuries to treat various health conditions. Today, they remain one of the most popular forms of natural medicine.

Read on to learn more about the benefits of medicinal mushrooms and how they can improve your health!

This article contains affiliate links. I may gain commission if you decide to make a purchase through any of my links or promo codes.

What are Medicinal Mushrooms?

Medicinal mushrooms have been used for centuries to treat various health conditions. Today, they remain one of the most popular forms of natural medicine.

Mushrooms are diverse fungi growing in nearly every environment on earth. There are more than 300 species of mushrooms scientifically studied for their health benefits.

Every medicinal mushroom has unique health-boosting benefits, with modern research showing that many of these effects are due to fungi varieties' rich supply of nutrients and antioxidants.

Let us explore some of the best ways to use this powerful food as medicine to improve your health and well-being.

Common Types of Medicinal Mushrooms

Many different types of mushrooms can be found in nature and in different parts of the world, including shiitakes, maitake, reishi, cordyceps, oyster, turkey tail, lion's mane, and more. However, picking mushrooms out in nature may not be the best idea unless you know what you are doing. For your safety, it's best to buy your mushrooms from a reputable source that certifies that the mushrooms have been grown using sustainable practices.

The type of mushroom you choose depends on the desired effect, as different mushrooms possess different health benefits.

Shiitakes are a type of edible mushroom native to Asia that have several beneficial properties. One study found that supplementing with shiitake extract could help lower cholesterol and triglycerides.

Maitake is a species of mushroom that is commonly used in Chin ese medicine to treat a variety of health problems. It is rich in immune-boosting properties and contains compounds that protect against disease and promote longevity. Studies show that it can help treat depression and improve overall mental health.

Lion's Mane is a type of mushroom used for over 2,000 years by herbalists and traditional healers for its powerful medicinal properties. It is known for its ability to stimulate the production of NGF , a protein that usually helps the nerve cells in the brain stay healthy and function. It is also commonly used to help improve memory and cognitive function. Lions mane also has shown benefits for gut health, improving symptoms of irritable bowel syndrome and Crohn's disease. Additionally, there is growing interest in the potential of Lion's Mane to alleviate symptoms associated with Attention Deficit/Hyperactivity Disorder (ADHD), given its promising effects on anxiety and depression.

Oyster mushroom is another popular type of medicinal mushroom that is enjoyed as a food product all over the world. It is packed with important nutrients such as vitamin C, selenium, and copper that are essential to your overall health. Studies have shown that it can help reduce inflammation in the body and boost energy levels.

Oyster mushrooms contain higher amounts of antioxidants than other types of cultivated mushrooms. This is probably why oyster mushrooms are used in so many dietary supplements.

Other Types of Medicinal Mushrooms

Above were some of the most common medicinal mushrooms that you might have heard of, and may find in your local supermarket. However, there are several other types of medicinal mushrooms that are equally effective in treating different health conditions.

Turkey Tai l is a medicinal mushroom that is used to treat a variety of health conditions. It contains antioxidants that can reduce your risk of cancer and heart disease. It also promotes healthy joint function and may support cognitive function in aging adults.

Reishi is another mushroom commonly used in Chinese medicine to improve overall health and longevity. It contains polysaccharides that help boost the immune system and support healthy liver function . Other studies have shown that it can help fight cancer and prevent the spread of tumor cells throughout the body.

Chaga is another medicinal mushroom with powerful antioxidant properties that may help protect against premature aging and cancer . It can also be used to reduce inflammation and prevent the appearance of wrinkles and fine lines.

Cordyceps is another popular type of medicinal mushroom that has a firm place in Eastern medicine. It is often used as a tonic for athletes looking to enhance their performance in the gym or on the field. Recent studies have found that it may also improve symptoms of fatigue, overall gut health, and also can be used as a treatment for autoimmune disorders .

All of these types of mushrooms are commonly found in nature. However, they can often be challenging to identify without the proper training. It is best to purchase them from a well-respected retailer to ensure their purity and quality.

What are the benefits of medicinal mushrooms?

Most varieties of medicinal mushrooms have been shown to offer some health benefits. These properties have been demonstrated in laboratory settings and long-term clinical trials in humans. In most cases, these benefits result from the active compound content, particularly the polysaccharides known as beta-glucans.

Studies have also shown that these ingredients can help to prevent certain diseases by boosting the immune system and increasing the levels of infection-fighting cells in the body. This makes them particularly useful in combating chronic fatigue, cancer, heart disease, and other chronic diseases affecting millions yearly. Many studies also suggest that taking medicinal mushrooms may help reduce the risk of some cancers, particularly breast and colon cancer.

In Japan and China, m edicinal mushrooms have been approved as an addition to standard cancer treatments, either alone or combined with radiation or chemotherapy. Studies have shown that they have anti-tumour properties and can reduce the number of cancer cells by as much as 70%. Many types of cancer can potentially be treated with medicinal mushrooms including lung, prostate, breast, and colon cancers. Researchers have also found that they can improve the quality of life for those living with cancer and help prevent them from developing the often painful side effects of traditional treatments such as nausea, hair loss, fatigue, and loss of appetite.

How can medicinal mushrooms be consumed?

Medicinal mushrooms can be consumed in different ways. The most common way is to incorporate them into your meals by using fresh, preserved, or dried mushrooms; these can be purchased at the supermarket, online, or at your local Asian grocer.

There are also growing kits that you can purchase; these contain mushroom spores that can be grown indoors under the right conditions. Common varieties for grow kits include lion's mane and oyster mushrooms. You can also purchase mushroom logs and plugs to insert into them to grow various mushrooms outside; some of these include shiitake and reishi.

Here are some of my favourite recipes for cooking with mushrooms, you can experiment using different varieties of mushrooms in these recipes:

Another common way is in the form of a concentrated extract known as a tincture. These are usually taken orally and can be used to treat a wide range of conditions.

You can also buy capsules that contain standardized doses of these compounds in correct doses; as capsules are portable and don't require any preparation, they are easy to take on the go. Another option is dried mushroom powder that you can add to your meals or brew into a tea.

Several companies now produce coffee made from organically grown coffee beans that have been supplemented with the extract of several different varieties of mushrooms.

The most convenient way to use mushrooms medicinally is by using methods that allow you to enjoy the many health benefits of these powerful natural medicines without having to cook with or touch the actual fungi themselves. However, growing and cooking with these mushrooms is much more fun and exciting for those interested in fungi; also, mushrooms are incredibly delicious when prepared in popular dishes.

Where to purchase Medicinal Mushrooms?

Some medicinal mushrooms can be purchased at the local supermarket or local Asian store such as Shiitake and oyster mushrooms. These can then be prepared in your weekly meals. For more specialized varieties, medicinal mushrooms can be bought fresh online and delivered to your door.

Mushrooms can also be bought in powder form, which can be added to juices and smoothies or brewed into tea or coffee. For best results, purchase a product that has been carefully extracted using traditional methods to ensure a high-quality product that is free from contaminants and other unwanted additives.

Some of the medicinal mushrooms that are widely available in supplement form include:

Shiitake (Lentinula edodes)
Maitake (Grifola frondosa)
Reishi (Ganoderma lucidum)
Cordyceps (Cordyceps sinensis)
Lion's mane (Hericium erinaceus)
Turkey tail (Trametes versicolor)
Chaga (Inonotus obliquus)
Oyster mushroom (Pleurotus ostreatus)

Which Do I Recommend?

There are many medicinal mushrooms, each with their own unique benefits, I recommend using the ones that would most benefit you and your individual health requirements. Although, as a general guide for improving overall wellbeing here are my top 3 picks:

Mushroom Complex 8

Taking a mushroom supplement such as a mushroom complex combines the most powerful medicinal mushrooms, providing a combination of many of the most beneficial medicinal mushrooms.

Lions Mane

Mushroom Coffee

Why not switch your morning coffee to mushroom coffee with brain and energy boosting benefits! This can be purchased in both decaffeinated and caffeinated instant.

Depending on your health requirements or medical condition, some mushrooms may be more suitable for you than others. Be sure to click the link below to view all of the medicinal mushrooms available, and remember to save the promo code to use on all future orders.

Order here at Time Health use discount code wyles15 for 15% off orders over £20.

Final thoughts:

Medicinal mushrooms are mushrooms that are used as medicine and have been shown to have many positive health effects. They are effective for fighting cancer, reducing blood sugar, and lowering cholesterol. They are also good for boosting the immune system and improving heart and brain function.

Medicinal mushrooms have been used for hundreds of years, mostly in Asia. Although they are still considered a traditional healing method, many people in the west are starting to find out about them and using them for their various health benefits.

Be sure to further research which medicinal mushrooms you can benefit most from, and decide how best to incorporate them into your diet! If you have a chronic health issue always consult with your doctor or another healthcare practitioner before starting any new supplement regimen.

Thanks for reading!

I hope you enjoyed this blog, and will join me again for the next one!

For delicious recipes be sure to regularly check my website blog where I post plenty of tasty vegan recipes!

Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Jackfruit Spaghetti Dump and Bake

183:804640822 (Rose Wyles) — Fri, 09 Sep 2022 12:43:05 GMT

Jackfruit Spaghetti Dump & Bake

A vegan twist on the classic tuna pasta bake, made easy, nutritious, and delicious!

Why Meat Replacements Instead of Fish?

The fishing industry is highly destructive, they are polluting our oceans with plastic and contributing to the extreme loss of aquatic life and species diversity. So much so, that the world's oceans are predicted to be fishless by 2048. This knowledge was absolutely devastating news to me as I've always loved the ocean, been fascinated by fish, turtles, dolphins, whales, and sharks. I hold high respect for all the sea life that resides in our oceans. Therefore, this is an industry that for many reasons I no longer want to support. I'm aware that we as a species must stop supporting this industry, and it's so easy too, all we have to do is individually and collectively purchase kinder options and boycott what is not sustainable. ( Click here for more info. )

I've also learned that health-wise, there is nothing in fish that we cannot gain from other plant-based sources. Omega 3' are abundant in the plant kingdom and are rich in foods such as flax and chia, walnuts, even legumes such as soy and black beans contain omega 3's, also vegetables like squash and pumpkin. ( Click here for more on plant-based omega 3's )

There are many undesirable compounds you won't be missing when you replace fish in your diets, such as PCBs, environmental dioxins, mercury, and other heavy metals that creep up the food chain via a process called bioaccumulation. The bigger the fish (like tuna), the higher the toxicity to those who consume them. ( Click here for more info on fish toxicity )

This is where jackfruit comes in. There are others such as the heart of palm and banana blossom when accompanied by sea flavours such as capers, seaweed, and many others. These flavours help create fantastic fish substitutes that provide the flavour and texture of fish without harming the oceans or your body.

Is Jackfruit The Next Big Meat Substitute?!

Jackfruit is a large fruit that originates from India and is grown all over the tropics. Jackfruit inside its massive exterior contains sweet yellow bulbs that remind me of the taste of the bubblegum I enjoyed as a kid. When ripe, the jackfruit bulbs are used in sweet desserts or eaten raw. When the fruit is unripe, the inside flesh of the jackfruit can be used in savoury dishes, and it is often found tinned and in brine. This tinned young jackfruit in brine is what I'll b e using for this recipe.

Ancient Grains Making a Come Back!

Spelt pasta is sourced from one of the oldest cultivated grains, and an ancient cousin of wheat. Spelt is a high-quality and low GI pasta that has been shown to have positive effects on blood sugar levels, cholesterol, and blood pressure.

Compared to wheat pasta, spelt has a higher concentration of magnesium, zinc and iron - all of which are essential for maintaining optimum health.

Although it's not gluten-free, spelt is a great source of fibre, with a higher content of protein and vitamins than wheat and great for those that experience bloating with wheat products, as many of us do, and as such may find benefit from having less wheat in their diet by opting for alternatives such as spelt.

Spelt is often tolerated by some people with wheat allergies, but spelt can be harmful for people with celiac disease or other forms of gluten intolerance. People with these allergies should consume spelt with caution as cross-contamination may occur during manufacturing.

What is Dump and Bake Pasta?

Dump and bake pasta is a method of cooking pasta where all the ingredients are combined in one pot and then baked in the oven. This allows you to spend less time in the kitchen cooking and more time relaxing and enjoying your meal. The ingredients in this dish are quick and easy to find at your local grocery store, which makes this meal simple and delicious.

Some benefits of using this technique is that it saves you time because you don’t have to cook the pasta separately from the other ingredients, and the finished dish is fast and easy to put together. You can also include whatever kind of toppings you like for your meal, which makes it very versatile. It’s also a great way to get your whole family involved in the kitchen because it involves some very basic cooking techniques.

This dump and bake pasta is simple, yet delicious and will surely become your next favourite pasta dish! This recipe is perfect for those times when you don’t have a lot of time to cook, or when you’re looking for a quick, but healthy meal!

This jackfruit pasta bake uses spelt spaghetti and it is as easy as adding all the ingredients to a casserole dish and baking it in the oven. This is the perfect dish to make for family and friends and it couldn’t be easier!

This meal can be served hot from the oven or served cold as a leftover. It’s wonderful served with a big salad and some garlic bread on the side!

Jackfruit Spaghetti Dump & Bake Recipe

Serves 4

INGREDIENTS

1 tin jackfruit in water, drained and shredded
1 tin tomatoes
2 large fresh tomatoes, diced
150g spelt spaghetti or pasta of choice
2 tbsp of vegan red pesto
1/2 cup kalamata olives or olives of choice
1 tbsp garlic paste
1 tbsp nutritional yeast
2 cups water
Fresh basil
Salt and black pepper to taste

METHOD

Preheat your oven to 175c, 350F, or gas mark 4
In a large casserole dish add all of the ingredients and mix, then add the pasta and mix, you can split your spaghetti in half if you wish.
Place the dish in the oven and set the timer for 20 minutes.
After 20 minutes, stir everything to ensure its cooking evenly, add more water if it's drying out.
Cook for another 20-25 minutes and check to see if the pasta is cooked. If not cook another 5 minutes and check until it's ready.
Remove from the oven and leave to sit for 5-10 minutes before serving.
Top with more nutritional yeast, salt, black pepper, and fresh basil.

Serve and enjoy!

Thanks for reading!

I hope you enjoyed this blog, and will join me again for the next one!

For delicious recipes be sure to regularly check my website blog where I post plenty of tasty vegan recipes!

Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Cookie Dough Energy Balls

183:804640822 (Rose Wyles) — Wed, 07 Sep 2022 15:43:40 GMT

Cookie Dough Energy Balls

Are you looking for a healthy, quick and convenient snack? Well, look no further than these cookie dough energy balls! Made only with whole food ingredients, these balls are high in protein and packed with vitamins and minerals.

No refined sugar or processed ingredients here! They taste great and are a satisfying snack without all the guilt. And the best part is, they’re super easy to make and only require a few pantry staples.

So let’s get to making these delicious bites of heaven!

What is a Cookie Dough Energy Ball?

Cookie Dough Energy Balls are a healthy snack made with coconut flour, nut butter and chickpeas - no dairy and no gluten!

The texture is like a soft cookie, but it's made from real foods and has no added sugar or preservatives. It's a simple recipe that comes together quickly and makes a tasty snack the whole family will love!

Chickpeas are a great source a plant-based protein that’s also low in calories. High in fibre and vitamins, they play an important role in our diets. Rich in iron, calcium and potassium, they also have anti-inflammatory properties that may help reduce the risk of chronic diseases like heart disease and cancer.

Coconut flour is naturally gluten-free and contains beneficial fats that help reduce inflammation and promote heart health . It’s rich in antioxidants and supports digestion by maintaining a balance of good and bad bacteria in the gut.

Peanut butter contains healthy fats and protein to keep you feeling full for longer. It’s a tasty, healthy alternative to use to make your snacks unlike other store-bought snacks that are high in sugar or fat.

Dark chocolate chips are loaded with antioxidant-rich flavonoids and contain a range of vitamins and minerals. They’re a good source of fibre and magnesium which is essential for heart health and blood pressure regulation.

Maca Powder aka Peruvian ginseng has powerful antioxidants that help fight free radicals and regulate hormones. It’s also known to improve fertility and energy levels. Read more about maca here .

More on Chickpeas!

Chickpeas are the only legume in the Fabaceae family of plants, which include beans, peas, lentils, peanuts and soy beans. They are high in protein, high in fibre, and are high in folate, manganese, iron, copper, vitamin B6, zinc, phosphorus, and potassium. They are also low in saturated fats and a good source of omega-3 fatty acids. There are many delicious ways to enjoy chickpeas in your diet.

You can add them to salads and roasted vegetables for extra crunch, mash them and serve them topped with salsa, or simply sprinkle them over your salad for a healthy, protein packed snack.

Try a few of my favourite chickpea recipes below

How To Make These Cookie Dough Balls

To make these healthy cookie dough energy balls, you will need: peanut butter, chickpeas, coconut flour, coconut nectar, salt, vanilla, plant-based milk and chocolate chips.

Easy peasy!

First, place the chickpea in a food processor and blitz until crumbly. Add in the rest of the ingredients and blitz on high until the ingredients are well combined. Roll into balls with chocolate chips and place in the fridge until ready to eat.

That’s it! So easy right?!

These cookie dough energy balls are a delicious alternative to snacking on unhealthy treats. You can enjoy them any time you feel the need for a sweet treat. I love eating them as an afternoon pick-me-up!

I hope you enjoy making and eating them as much as I did!

Cookie Dough Energy Balls Recipe

This recipe makes a perfect mid-morning snack or a mid-afternoon pick me up to help keep you going throughout the day. It’s also a great post-workout fuel option if you’re trying to meet your daily protein intake. Enjoy!!

Makes 12 balls

INGREDIENTS

400g tin of chickpeas, in water (if salted water do not add the additional salt)
1/3rd cup peanut butter
4 tbsp coconut flour or sub almond flour
3 tbsp coconut nectar
1/4 tsp ground salt
1 tsp vanilla paste
1 tsp maca root powder
2 tbsp plant-based milk
1/2 cup vegan chocolate chips

METHOD

Drain tin of chickpeas, and add to your food processor with the S blade.
Add the remaining ingredients - peanut butter, coconut nectar, salt, vanilla, and plant-based milk.
Blend on high speed for 30 seconds then scrape the sides down, then add the coconut flour.
Process another 30 seconds, before scraping down, and repeating this process, add more plant-based milk if too thick or more coconut flour if too thin.
Once you have your cookie dough, transfer to a bowl and stir in the chocolate chips, then roll into balls and store in the fridge or freezer until serving.

Stores in the fridge 4 days or frozen 2-3 months.

Defrost before consuming.

Enjoy!

Thanks for reading!

Blog Post by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Lo Mein Noodles - Fakeaway

183:804640822 (Rose Wyles) — Tue, 06 Sep 2022 17:49:15 GMT

Lo Mein Vegetable Noodle Stir-Fry - Vegan Fakeaway

Making restaurant-style noodles at home is a quick and easy process that can be done in just minutes. Not only are they a better choice than takeaways, but homemade noodles also have many benefits that cannot be found in takeaway versions.

Why choose homemade Chinese food instead of take-away? Simple answer: IT'S CHEAPER! It is also much healthier and less processed.

You'll be eating less salt, sugar and preservatives if you choose to make your own food and not having to spend money eating out so much will mean that you'll be able to save for the future. Plus, you will know exactly what is in your food which will make it more enjoyable to eat. It’s fun to learn how to cook your own homemade food and it will save you money in the long term and help you to stick to a healthy diet and lifestyle.

Eating healthy does not necessarily mean that you have to give up your favourite foods and you don't have to deprive yourself of treats but it's about making good choices and healthy whole food swaps for the meals and cusines you enjoy. It can be quite easy and really fun to cook at home and once you get the hang of it you will be surprised with how easy it is to prepare a wide variety of delicious and nutritious meals without spending too much time in the kitchen.

Plus, it allows you to get creative! If you’ve never been much of a cook or haven’t been sure where to start then it’s best to start off with simple recipes and work your way up to the more complex ones later on when you are more confident with the process. You may find that you prefer one method of cooking over another and find that you are most confident with certain ingredients or flavours so there’s no need to stick to a recipe strictly if you don’t want to!

Whipping up a simple dinner from scratch like this Lo Mein is much more cost-effective than ordering a meal from a restaurant or takeaway, and it's much more rewarding to know that you've created something delicious and healthy all by yourself!

This lo mein recipe tastes like it was prepared in a professional kitchen, but without any of the additives that can make take-out dishes unhealthy. It's simple to make and requires just a few common ingredients that you probably already have in your pantry. The vegetables used to make this dish can be varied to suit your own taste preferences. This recipe makes approximately two servings and can be served as a side dish or as a main course. It also makes a great lunch to take to work the following day.

Why Homemade is Better than Takeout

I used eggless noodles for this dish I found them online, you can also check your local Asian supermarket to see if they stock them there. You can also play around with different flavourings and spices such as red chili flakes, ginger and garlic to give the dish some extra flavour.

Here's 3 main reasons why you should avoid takeaways!

1) Takeaways usually contain high quantities of salt, sugar, and fat - none of which are good for your health or for your waistline! Making your own dishes at home allows you to control the type and amount of ingredients that you put in your dish, ensuring you get only the healthiest and most nutritious meals possible.

2) Homemade versions of your favourite takeout dishes are far tastier than store-bought alternatives as you are using fresh ingredients without any hidden nasties like preservatives or MSG which are addictive and can lead to other issues such as weight gain .

3) Making your own recipes is a healthy and delicious option, and best of all its a much more affordable way than takeaway meals to feed you and your family.

Lo Mein Vegetable Noodle Stir-Fry Recipe

Homemad e Lo Mein is incredibly easy to make and can be ready in under 20 minutes. It can also be adapted to suit your taste and dietary needs by using a variety of different ingredients and cooking methods. You can substitute some of the veggies for tofu or edamame beans to make the dish higher in protein or swap out the soy sauce for tamari and the eggless noodles for your favourite GF noodles to make the recipe gluten-free.

Serves 2

INGREDIENTS

125g dry eggless noodles
1/2 bell pepper, sliced thick
4 mini sweetcorn, chopped chunky
4 okra pods, optional swap for green beans, sliced
1 carrot, ribboned with a vegetable peeler
4 mushrooms, sliced chunky
4 garlic cloves, sliced thin
1 tsp sesame oil

SAUCE

2 tbsp hoisin
1 tbsp tamari soy sauce
1 tbsp black rice vinegar
1 tsp vegetarian fish sauce
1/2 cup water
1 Tbsp sesame seeds
1 tbsp chili flakes, optional

METHOD

Cook your noodles until el dente, the packet I used said this takes 8 minutes in boiling water. Drain, rinse in cold water and set aside.
In large wok heat your sesame oil and toss in your okra and bell pepper, cook for 5 mins until starting to soften, then toss in the remaining veg and garlic cook for a few minutes until the mushrooms are starting to soften.
Make your sauce by adding the ingredients to a jar and shaking it up.
Now it's time to toss your noodles into your veggies in the wok, then add your sauce and cook a further couple of minutes.

Serve with extra chili flakes and sesame seeds if you wish.

Leftovers can be stored in the fridge and reheated over the next two days.

Enjoy!

Thanks for reading!

I hope you enjoyed this blog, and will join me again for the next one!

For delicious recipes be sure to regularly check my website blog where I post plenty of tasty vegan recipes!

Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

How to Beat Anemia on a Vegan Diet

183:804640822 (Rose Wyles) — Wed, 31 Aug 2022 09:05:33 GMT

How to Beat Anemia with a Vegan Diet

A vegan diet can be a great way to address anemia. This condition arises due to insufficient iron in the body, which is crucial for optimal bodily function and well-being. By integrating iron-rich plant-based foods into your meals, you can enhance your overall health and lead a fulfilling, active life. In this article, we will explore effective ways of alleviating anemia symptoms and combating it through a vegan diet.

What is Anemia?

Anemia occ urs when a person’s blood does not have enough healthy red blood cells to transport oxygen around the body effectively. Without an adequate amount of red blood cells in the body, a person with anemia may experience symptoms such as fatigue, weakness, shortness of breath, irritability, pale skin, and a rapid heartbeat.

Anemia can be caused by a variety of factors including nutrient deficiencies, infections, parasites, blood loss, or excessive menstruation. Although anemia is most commonly caused by iron deficiency, it can also be caused by a deficiency in other nutrients such as vitamin B12 or folate.

Hemochromatosis is a disorder in which too much iron builds up in the body, causing the symptoms of anemia. Individuals who are diagnosed with hemochromatosis should talk to their doctor about treatment options, which may include regular blood tests to monitor the amount of iron in their body.

Other causes of anemia include poor nutrition, blood loss, pregnancy, and thyroid disorders. Pregnant women often experience an increased need for iron in the later stages of pregnancy because of the needs of the developing fetus.

In addition, iron deficiency can cause premature birth in pregnant women, or cause babies to be born with lower birth weights, which puts them at greater risk for developmental problems.

What is Iron?

Iron is an essential mineral that is needed by the body to form red blood cells and to transport oxygen from the lungs to the rest of the body. People with inadequate amounts of iron in their bodies may develop a condition known as iron deficiency anemia. Iron is a metal that can be found in both plant and animal-based foods.

Different types of iron are found in different types of food. Heme iron can be found in animal products such as red meat and poultry. Non-heme iron can be found in a variety of plant-based foods including green leafy vegetables, beans, grains, and tofu. It is important to eat a well-balanced diet to ensure that you are getting enough iron each day. It is also important not to consume too much iron because excess amounts in the body can wreak havoc on your health, although this is quite difficult to do on a plant-based diet.

Heme vs. Non-Heme Iron

There are two types of iron found in foods; heme and non-heme. The heme form of iron is found in animal foods such as meat, poultry, and fish. This type of iron is more easily absorbed by the body; however, new evidence suggests that this type of iron may be carcinogenic , meaning it may increase the risk of developing cancer .

The nonheme form of iron is found in plant-based foods like beans, whole grains, and vegetables. This type of iron is less easily absorbed by the body than heme iron, but it is much healthier for the body overall because it is less susceptible to the risk of cancer and other health issues.

Because non-heme iron can be harder for the body to absorb, it is typically recommended that this type be consumed in combination with foods rich in vitamin C and beta carotene rich foods to help boost absorption. Vitamin C in found in every plant food that exists in varying quantities, so it is relatively easy to incorporate vitamin C rich foods with iron rich foods when consuming a plant-based diet.

Beta carotene foods include all those with the orange pigment, such as carrots, sweet potatoes, orange bell peppers, oranges, pumpkins, and squash. These foods should be included in your diet to ensure enough conversion from beta carotene to vitamin A. At the same time, if combined with high non-heme iron foods such as beans, lentils, whole grains, and greens, this can further boost the absorption significantly. Note that this increase is not by vitamin A, i.e., supplements but by including carotenoids such as beta carotene from plant-based sources.

It is important to remember that even a diet high in plant-based foods can lack iron for some people if they cannot meet the correct food combinations or if other factors inhibit iron absorption. Combining legumes, whole grains, and high iron foods with vitamin C and beta carotene-rich foods while eating plenty of dark leafy greens can help with your iron intake naturally. Consulting a nutritionist or registered dietitian can help you determine which foods you should eat to reach your daily recommended iron intake and help to address any underlining issues affecting absorption.

Why is Iron Important?

Iron is im portant for a number of reasons. It is a key component in the production of hemoglobin, which is responsible for transporting oxygen throughout the body. It also helps to produce collagen, an important structural protein that helps build connective tissue and supports healthy skin, bones, and joints. It also plays an important role in energy metabolism by helping to generate ATP, the molecule that stores energy in the cell.

What d oes iron do in the body?

1) Tran sports oxygen from the lungs to the tissues of the body.

2) Creates energy in the cells

3) Builds strong bones and prevent osteoporosis

4) Supports healthy skin and a healthy immune system

5) Assist's in the formation of new blood cells

6) Helps manage blood sugar levels by controlling how much glucose is released into the bloodstream

7) Increases the rate of metabolism and control appetite

8) Reduces risk of chronic diseases, like heart disease and diabetes

What are the best sources of iron on a vegan diet and how to include and combine them for the best absorption?

The best sources of non-heme iron include dark green leafy vegetables like spinach and kale, beans, legumes, tofu, fortified cereals, and whole grain products. All of these foods are high in vitamin C, which helps our bodies to absorb iron. This means that eating these foods in combination with one another is a great way to boost your intake of both nutrients and reduce your risk of anemia.

One of the best combinations is to combine a serving of beans and a serving of greens such as kale or spinach or a beta carotene source such as sweet potatoes or carrots. You can also eat foods like lentils and split peas with soups and stews with high vitamin C foods such as . Another great combination is a fruit-based dessert with apricots and dates. The apricots contain potassium, iron, and magnesium which help with the absorption process and the dates are a good source of iron.

Other good combinations include peanut butter and banana on whole grain toast, hummus in a pita stuffed with grated carrot and other salad veg, or black beans in a whole wheat tortilla with a sprinkle of red pepper flakes and lime juice. You can also try a green smoothie made with spinach, a banana, soy milk, and flaxseed for a delicious and healthy way to eat your leafy greens!

The endpoint is to prevent anemia from getting worse, most of the time we can do that simply by improving our diet. A well-balanced plant-based diet rich in vitamins, minerals, fiber, and protein can improve low iron levels in many cases (not all though, since some people's bodies are unable to absorb nutrients well due to poor digestion or nutrient deficiencies - in which case a supplement may be a last resort alongside working with a healthcare professional to deal with the underlining cause). In some cases people may also have poor absorption of nutrients due to certain medications or medical conditions. However, in most cases improving a person's diet alone can help improve the iron status and prevent further deterioration.

If you are suffering from anemia it is important that you take dietary steps to correct your iron levels. There are several things that can help you increase your iron intake so that you can avoid having symptoms like fatigue, dizziness, or headaches.

If you're unable to get enough iron through your current diet due to allergies/intolerances, poor eating habits, or other health complications, then you should seek the aid of a trained nutritionist to help design a meal plan that will include iron-rich foods that are compatible with your dietary restrictions.

Thanks for reading!

I hope you enjoyed this blog, and will join me again for the next one!

For delicious recipes be sure to regularly check my website blog where I post plenty of tasty vegan recipes!

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

The Best Pre-Workout Smoothie

183:804640822 (Rose Wyles) — Tue, 30 Aug 2022 07:30:00 GMT

The Best Pre-Workout Smoothie

You'll love this Berry and Beetroot Smoothie recipe if you're looking to boost your workout performance with some delicious blood building goodness.

Beetroot for boosting athletic performance

Eating a well-balanced diet that includes plenty of fresh fruits and vegetables can help you maintain good health and keep your energy levels up so you can stay productive all day! But maintaining a healthy diet can be challenging, especially when you're on-the-go a lot. That's why having a portable snack like smoothies that you can prep ahead of time is so handy!

Having a healthy, balanced whole food diet is also an important part of maintaining a healthy lifestyle. And a big part of healthy eating is making sure you have a regular intake of fresh fruits and vegetables to get all the nutrients you need. Of course, getting your fruits and veggies can be a challenge if you don't have much time to cook or don't have time to prepare healthy foods when you're on the go. That's where smoothies come in!

By incorporating berry and beetroot smoothies into your diet, you're doing wonders for your health. This is because both of these ingredients are rich in important vitamins and minerals that promote good health.

Beetroot, for example, is an excellent source of folate, manganese and potassium, while blueberries are loaded with vitamin C, vitamin K and fiber. These nutrients support your body's natural defenses and help reduce the risk of various health problems such as heart disease, stroke and diabetes.

Beetroot is great for people with diabetes because the nitrates in its cells help lower blood sugar levels and prevent diabetes-related complications. Research also suggests that beets could help prevent macular degeneration, which can lead to blindness. Read more here about how beetroot is helpful to those with diabetes.

Similarly, athletes who exercise regularly benefit from a diet rich in beetroot because it helps them to improve their stamina and performance during physical activities. The betalain pigments found in red beetroots have been shown to boost athletic performance by improving blood flow and helping your muscles contract more powerfully.

Beetroot is a great pre-workout addition to your smoothies due to its blood-boosting properties. When eaten before a workout, the nitrates in beetroot increase the amount of oxygen you can deliver to your muscle tissue. This allows you to perform better in the gym and burn more calories in the long run.

Consuming beetroot before exercise also increases your endurance and promotes faster recovery post-workout because it boosts the production of nitric oxide in your body. This stimulates the flow of oxygen-rich blood to the muscles and enhances protein synthesis, helping you build more muscle faster!

If you want to take your workouts to the next level, try blending fresh beetroot into your smoothies to help supercharge your workouts.

You can maximize the benefits of the foods you eat by using fresh, organic ingredients whenever possible instead of processed foods made with artificial ingredients. This will help fuel your body with much-needed nutrients and give you the energy you need to complete your daily tasks and further boost workouts with ease!

Berries are the perfect match with beetroot to further boost your smoothie

Blueberries are high in antioxidants and polyphenols that improve athletic performance by helping to combat oxidative stress, reduce muscle soreness and prevent cell damage.

By adding beets to your regular workout schedule, you'll quickly notice a difference in your performance and get one step closer to achieving your goals!

Studies have shown that antioxidants in blueberries could help protect against diseases like cancer and cardiovascular disease. In addition, they contain high amounts of vitamin C and dietary fiber, which improve immunity and promote good digestion.

Berries contain large amounts of phytochemicals and antioxidant compounds, which help reduce inflammation and oxidative stress in the body and protect the body from various diseases. Beetroot contains high quantities of dietary nitrates, which have several health benefits including lowering blood pressure and improving athletic performance. Together, these ingredients make a delicious and healthy smoothie that can be enjoyed anytime of the day!

The combination of these two superfoods makes berry and beetroot smoothies a great source of essential nutrients that are great for your body.

Blueberry and Beetroot Smoothie Recipe

This berry and beetroot smoothie is a delicious way to get your daily dose of antioxidants and nutrients. In addition to being healthy, beets and berries are also extremely delicious! They're perfect for adding a sweet flavour to your smoothies without adding sugars or sweeteners!

Serves 1-2

INGREDIENTS

1 frozen banana
1 cup frozen berries
1/4 of a medium-sized beetroot
1/4 of a medium-sized courgette/zucchini
1/4 cup coconut milk
1/2 cup almond or soy milk
1 tsp coconut
1 tbsp hemp seeds

METHOD

Place all of the ingredients in a high speed blender and blend until fully combined.
Pour into a big glass and enjoy!

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

White Bean and Roasted Veg Buddha Bowl

183:804640822 (Rose Wyles) — Mon, 29 Aug 2022 13:41:50 GMT

White Bean and Roasted Veg Buddha Bowl

So, I'm back with another fantastic recipe – this time it’s a vegan Buddha bowl! This is definitely it if you’re looking for a tasty and easy meal. Not only is it delicious, but it’s also packed with antioxidants and fiber. It’s also got all the health benefits of white beans and quinoa – AKA two of my favourite foods on the planet! And it’s served with the most delicious slaw that you’ll ever taste – seriously! Trust me, this Buddha bowl is the real deal.

What is a buddha bowl?

This super healthy buddha bowl is easy to make, not to mention tasty. The slaw has an amazing crunch and is super light and refreshing while the white beans and quinoa make a creamy and satisfying sauce. And the veggies in this bowl are all baked until crispy and delicious – you don’t even need to cook them first! Seriously, guys, you’ll want to make this bad boy over and over again!

If you haven’t tried a Buddha bowl before, they’re a bowl of veggies, grains and/or legumes, topped off with a delicious sauce or dressing. They’re really healthy because they’re packed full of superfoods . And they’re easy to make because they usually call for just a few ingredients. And that’s it! We love them because they’re so filling and satisfying. But the best part is that you can use whatever vegetables you have on hand – so you don’t need to go out and stock up on additional ingredients! Perfect for busy weeknight dinners or meal prep lunches!

This recipe is nutritious because it provides a good source of protein from the beans and quinoa which is one of the best whole grain sources of protein. This bowl also provides vitamins and minerals from all of the veggies and the delicious coriander and lime sauce, (which I've been adding to everything lately!). And of course, it contains plenty of fibre to help regulate your digestion and keep everything moving smoothly in your body.

Healthy eating is about making smart choices about what you put in your body, which is why this bowl is a great choice if you’re looking for something quick and healthy to eat! So the next time you’re craving something fast and delicious for dinner, give this vegan Buddha bowl a try! Your taste buds will thank you!

As always, be sure to prep all your ingredients ahead of time to cut down on your cooking time. Then all you need to do is toss everything together and top with the yummy slaw – and voila! Dinner is served!

I highly recommend a multi-cooker or a rice cooker that has a quinoa/whole grain function as this produces perfect grains every time, also an air fryer is handy for speedy roasted veg, although I personally opt for silicone baking mats to reduce/eliminate oil when baking.

How to make this buddha bowl

First, you’ll need to cook your quinoa according to package instructions. I like to use a rice cooker for this because it’s easy to just set it and forget it while it cooks.

Whilst the quinoa is cooking roast up your veggies, I went with sweet potato, shallots, and bell pepper, however, you can use whatever you like or have in your pantry.

Once the quinoa is done cooking, let it cool and set it aside while you prep the other ingredients.

Next, you’ll make the slaw; click here for the recipe. Set aside.

Finally, you need to make your dressing; click here for the recipe. Set aside.

Then all you have to do is combine the ingredients in a large bowl, starting with the quinoa, beans, roasted veg, and slaw, then top with the dressing and enjoy!

White Bean and Roasted Veg Buddha Bowl Recipe

Serves 4

INGREDIENTS

1 tin of cannellini beans
1 cup dry quinoa
2 medium sweet potatoes
1 red bell pepper
3 medium banana shallots
1 tsp olive oil for roasted
1/2 - 3/4 batch of spicy slaw
1 batch of lime and coriander dressing
1 fresh lime, sliced

METHOD

Pre-heat your oven to 180c, 350f, or gas mark 4.
Prepare your quinoa to the packet's instruction. For 1 cup of uncooked quinoa, you'll want to use 2 cups of water. I cooked mine in my multi-cooker set to the quinoa function. It makes perfect quinoa every time.
Chop, deseed, your pepper into 3cm chunks, chop your sweet potato in similar sized chunks, and also chop your shallot to a similar size.
Place your veggies on a roasting tray, I line mine with a silicone baking mat so no oil can be used, however I tossed my veggies in 1 tsp of olive oil before spreading out evenly on the roasting tray.
Bake for 20-25 minutes or until the veggies are cooked to your liking.
Whilst waiting for the veggies to roast, you can drain and rinse your cannellini beans, prep your spicy slaw, and the lime and coriander dressing.
Your quinoa should be ready to serve, fluff it up with a fork first.
Serve the quinoa in bowls or meal prep containers, alongside cannellini beans, a big scoop of spicy slaw, 1/4 of the roasted veggies, a drizzle of dressing and a couple slices of lime for squeezing.

Meal prep/leftovers will store in the fridge 3 days.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Where do Vegans get Omega-3?

183:804640822 (Rose Wyles) — Wed, 24 Aug 2022 14:26:32 GMT

Where do Vegans get Omega-3?

Omega-3 fatty acids are essential for vegans and people who do not consume animal products, but where exactly do vegans get omega-3?

Did you know that some of the best sources of omega-3 fatty acids are found in plant-based foods?

In this article, you'll learn about the top plant-based sources of omega-3 and tips on how to incorporate them into your diet.

This article contains affiliate links. I may gain commission if you decide to make a purchase through any of my links or promo codes.

Omega-3 fatty acids are important for overall health and well-being. They play a role in cardiovascular health, brain function, and development and prevent chronic diseases such as heart disease, cancer, and arthritis. As part of a balanced diet that includes a variety of foods from plant sources, a well-planned vegan diet can easily provide adequate amounts of omega-3 fatty acids.

However, some vegans are unaware that they can obtain sufficient amounts by eating certain foods that provide ALA - an omega-3 fatty acid that can convert to EPA and DHA - found in animal sources of omega-3s. These include flaxseeds, walnuts, chia seeds, hemp seeds, certain algae and marine plants like seaweeds and microalgae, and algae oils rich in EPA and DHA. In addition, many plant-based sources such as nuts, seeds, whole grains, beans, and leafy green vegetables contain ALA.

What is Omega-3?

Omega-3 fatty acids are a type of polyunsaturated fat found in plant and animal sources.

There are three main types of omega-3 fatty acids:

Alpha-linolenic acid (ALA)
Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)

However, our bodies do not naturally produce EPA and DHA, so we must obtain them from diet or supplements.

ALA is found in plants and algae and can be converted into EPA and DHA by the human body.

Why is Omega-3 important?

Omega-3 fatty acids are essential for human health and well-being. They reduce inflammation, improve heart health, and support cognitive function.

Omega-3s have anti-inflammatory properties that may benefit people with inflammatory diseases such as arthritis, asthma, diabetes, and heart disease. They may also help to reduce symptoms of depression.

Omega-3s may help maintain healthy cholesterol levels and prevent the development of abnormal heart rhythms.

They may also reduce the risk of Alzheimer's disease and other neurological disorders. Evidence shows that people who eat a diet high in omega-3s are less likely to develop allergies.

The human body cannot produce its omega-3 fatty acids and therefore relies on dietary sources to obtain them.

What is a Vegan Diet?

A vegan diet (also called a Plant-Based Diet) is a lifestyle that excludes all kinds of animal foods such as meat, fish, eggs, milk, and dairy products from the diet of human beings.

A vegan diet is suitable for human health as it contains only nutritious plant products. A whole food plant-based diet is better still as it does not have any processed foods containing preservatives or additives, which can affect the body and mind.

Vegans also promote environmental sustainability as they try to avoid destroying the environment by using industrial and agricultural practices for food & agriculture production purposes which include the production of beef and milk, etc.

What is Vegan Omega-3?

Vegan omega-3 refers to dietary fat sourced from plant-based food sources like algae, seaweed, oils, nuts, and seeds and does not contain animal products such as meat, fish, eggs, and dairy. Because vegan diets are plant-based, foods containing omega 3s such as nuts, seeds, and whole grains are integral to a vegan diet.

There are a wide variety of vegan sources of omega-3 fatty acids, including chia seeds , flaxseeds, hemp seeds, walnuts , pistachios, pine nuts, and pumpkin seeds.

You can also find omega 3s in dark green leafy vegetables such as kale and spinach, algae oil , and sea vegetables such as sea buckthorn . Some commercially available plant-based milk brands also contain added omega-3 oils derived from plants. In addition, there are now plant-based omega-3 supplements available as well.

Is it Important That Vegans Get Omega 3 in Their Diet?

Animal-based omega-3 fatty acids offer significantly more EPA and DHA than plant-based sources, so vegans usually need to get their omega-3s from plant-based sources or supplements.

Despite this, most experts agree that the average vegan diet provides enough omega-3 for most people's needs if focusing on the higher omega-3-containing foods such as hemp seeds, flax seeds, chia seeds, and walnuts.

However, vegans with a higher intake of fatty foods like nuts, avocados, oils, and processed foods should consider taking a daily supplement.

Are Supplements Helpful?

While getting all the omega-3 you need from a well-planned vegan diet is easily possible, some people may find that they need an extra boost of omega-3s. You may consider adding a supplement if you have high cholesterol, allergies to the highest plant-based sources, or other health issues related to an imbalanced ratio of omega-6 to omega-3 fats in your diet.

Luckily, there are plenty of great options available. Many companies now offer vegan omega-3 supplements made from algae or algae oil, and some also include other nutrients like vitamin D or E.

Some supplements may also contain ingredients that concern those with allergies or sensitivities to certain food additives. So before choosing a supplement, look for one that's safe for you and doesn't contain any artificial flavours, fillers, binders, or preservatives.

You should also look for a supplement that's been tested for purity, is non-GMO, is free of trans fat, and uses high-quality plant oils instead of cheaper fillers such as palm kernel oil or vegetable oil.

What Omega-3 Supplements Do I Recommend?

Sea Buckthorn is my first choice because it is both sustainable and provides a concentrated source of antioxidants and other nutrients while also containing all four omega fatty acids - omega-3, 6, 7, and 9. Also, it is one of the most potent antioxidant plants, packed with Flavonoids, Polyphenols, and Proanthocyanidins, enhancing its super antioxidant properties.

Order here at Time Health and use code Wyles15 for 15% off orders over £20

Algae with a DHA/EPA blend is my second choice, especially if you don't mind taking an algae oil-based supplement. This supplement is often less expensive and more widely available than other supplements. It comes in vegan soft gel capsules for those who prefer to take a pill instead of a powder.

Order here at Time Health and use code Wyles15 for 15% off orders over £20

Final thoughts:

Getting adequate amounts of omega-3 daily is vital for good health. By eating a healthy, well-balanced diet and adding an omega-3 supplement if needed, most people can easily meet their omega-3 requirements.

Start incorporating more plant-based omega-3-rich foods into your diet to reap the benefits of a healthy heart, brain, and immune system!

Thanks for reading!

Article by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

No Mayo Spicy Slaw ~ Dairy-Free ~ Oil-free ~ Low-Fat ~ Vegan

183:804640822 (Rose Wyles) — Tue, 23 Aug 2022 11:45:37 GMT

No Mayo Spicy Slaw

Many store-bought coleslaws contain high amounts of sugar and fat. If you're looking for a healthy side dish that won't derail your diet, then its time to make your own coleslaw at home!

When it comes to buying groceries, sometimes it's tempting to opt for convenience over health. But there's a better way - by learning how to make your favourite meals from scratch you can save money and prevent unnecessary calories, fat, and sugar from creeping into your daily diet!

Homemade coleslaw is a great choice if you're looking for a healthier side dish that won't get you off track of your healthy eating goals. This version is oil-free and low-fat by using oat yogurt for a creamy dairy-free dressing that's packed with flavour. The shredded veggies and carrots are tossed in a spicy sauce for an addictive flavour that will have everyone coming back for more!

Making your own coleslaw is a great way to cut down on unhealthy processed foods and make something you can be proud of. Not to mention, homemade coleslaw is usually healthier than store-bought because its fresh and you can control the ingredients. The vegetable oil in most store bought coleslaw mixes is high in saturated fat that can increase the risk of cardiovascular disease . In addition, since many pre-made coleslaws contain mayonnaise whether vegan mayo is used or not it is still high in unhealthy and unnecessary fat calories.

This coleslaw recipe is also better for diabetes prevention and management than other oil-based versions found in stores. We know that diseases such as diabetes are caused by a variety of factors, including diet, exercise, genetics and lifestyle habits. Since this recipe contains little to no fat, it's the perfect choice for maintaining a healthy diet and managing conditions like diabetes .

Homemade coleslaw is one of the easiest and most delicious side salads that you can make at home. Not only is it delicious, but it is also very healthy. The great thing about this recipe is that you can make it exactly how you like it without adding any nasty chemicals or preservatives. All you need is a good food processor or a good knife and you're good to go! Traditional coleslaw uses mayonnaise in its dressing, but you can easily replace it with a plain flavoured unsweetened dairy-free yogurt for a healthier alternative.

This homemade coleslaw is made oil-free, making it a healthier choice, as often store-brought salad dressings are high in fat and calories, so it's best to avoid them altogether. This version is light and refreshing and features bold flavors like red onion, Dijon mustard, and hot sauce. It's the perfect side dish for your backyard vegan barbecue or homemade buddha bowls!

No Mayo Spicy Slaw Recipe

Making your own coleslaw is simple and can save you a lot of time and money in the long run. Plus, it's easy to customize based on your taste preferences. This coleslaw recipe uses oat yogurt instead of mayo to create a delicious dressing that will pair perfectly with your burger or buddha bowl! The health benefits of eating more vegetables cannot be overstated! So, what are you waiting for? It's time to make some delicious and healthy coleslaw at home.

Serves 6

INGREDIENTS

For the slaw:

1/2 a red cabbage, roughly 500g
2 large carrots
1 red onion

For the dressing:

2 tbsp unsweetened yogurt, I used oat yogurt
1 tbsp good quality Djion mustard
2 tbsp apple cider vinegar
1/2 tsp salt
1/4 tsp black pepper
optional for extra spice add 1 tbsp of your favourite hot sauce

METHOD

Prepare all the slaw ingredients by washing, and peeling, slicing as necessary ready for the food processor.
Using the grate attachment on your food processor, push through the carrots until they are finely shredded and sliced.
Then switch to your slice attachment and press through your red cabbage and red onion.
Alternatively you can slice and grate your vegetables by hand.
Next mix your dressing in a bowl or add to a jar and shake.
Add in your spicy sauce to your prepared vegetables and toss to combine. Be sure to taste test and add any additional seasonings if necessary
Transfer to a large airtight container and refrigerate for at least 30 minutes before serving.

Keep leftovers covered in the fridge and use within 3 days

Enjoy

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Creamy Lime and Coriander Dressing

183:804640822 (Rose Wyles) — Mon, 22 Aug 2022 13:35:50 GMT

Creamy Lime and Coriander Dressing ~ Oil-free ~ Low-Sodium ~ Vegan ~ Dairy-free

This recipe combines the rich and creamy texture of cashews with the tangy, zesty flavours of lime juice and coriander to create a deliciously flavourful salad dressing that the whole family will love. Plus, it tastes great without any added salt!

Dressing up your salads and vegetables is a great way to add some extra flavour and nutrients to your meals. But beware of the high salt content in many commercially produced dressings. High sodium levels can make you feel bloated, affect your blood pressure and cause other health problems such as raising your risk of heart disease and stroke.

According to the world health organization salt reduction to that of the recommended amount could prevent 2.5 million deaths per year, and overall reducing your sodium intake could generate an extra year of healthy life.

Luckily, there are healthy alternatives that are quick and easy to make at home.

This recipe for creamy lime and coriander dressing is the perfect example of a delicious alternative to traditional salad dressings as it contains only healthy ingredients. It's also low in salt and high in fibre and protein. Try serving it tossed through your favourite salad or atop of your buddha bowl and enjoy!

If you love zingy flavours and a creamy, luxurious texture in your salad dressings, this recipe is sure to impress! Combining the tangy taste of lime juice with freshly chopped coriander leaves, and creamy cashews, this is a truly indulgent but totally guilt-free way to spice up your salads.

It's quick and easy to make and can be kept in the fridge for up to a week. Plus its low-carb making it a great choice for those looking to reduce their carbohydrate intake and thanks to the cashews it's also high in protein to help you stay fuller for longer!

Creamy Lime and Coriander Dressing Recipe

Serve on top of your favorite salad, buddha bowl, or bowl of veggies and enjoy!

Serves 4

INGREDIENTS

1/2 cup cashews, boiled ten minutes or soaked for 1-2 hours
1 handful coriander
2 garlic cloves
1 inch of ginger
Juice of 1 lime
1/2 - 1 cup of water depending on your thickness preference

METHOD

Peel your garlic and ginger, then wash your coriander well to ensure there's no grit amongst it as sometimes with coriander there can be.
Chop your garlic and ginger to help your blender, then add all the ingredients to your blender cup.
Blend until fully combined and creamy, add more water if you desire a thinner texture.
Taste and adjust seasonings, I personally do not add any salt to this however you can if you prefer.

Serve with your favourite buddha bowls, or on a salad, with Mexican food, or explore other ways to use this recipe to bump up the flavour of your meals.

Keeps in the fridge up to 7 days.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Tiramisu Overnight Oats

183:804640822 (Rose Wyles) — Thu, 18 Aug 2022 11:45:00 GMT

Tiramisu Overnight Oats

If you're looking for a delicious and nutritious breakfast that will keep you full all morning, look no further than this Tiramisu Overnight Oats! Made with only the finest ingredients, these oats are the perfect combination of flavour and nutrition.

What is tiramisu?

Tiramisu is a traditional Italian dessert that originated during the mid-1600s. Named after the Italian phrase 'cheer me up' (tiramisù), the dessert is made with ladyfinger biscuits, mascarpone cheese, cream, and cocoa. Thankfully this version is not only vegan but also made with healthy whole food ingredients, uses a thick dairy-free yogurt instead of the mascarpone and has the option of using decaffeinated coffee, making it ideal for anyone looking to cut down on their caffeine intake but still get their dose of chocolatey goodness in the morning!

Why use decaffeinated coffee?

Coffee is one of the most popular beverages in the world - in fact, there are over 400 million cups of coffee consumed every day! However, there are some people who are trying to cut back on their caffeine intake for one reason or another. If you're one of those people, then you may be wondering what you can do to still enjoy your favourite coffee beverage without the caffeine. Well, you've come to the right place! With this recipe, you can use either regular or decaf coffee and still get the same great-tasting results.

Studies have shown a link between caffeine and weight gain. Drinking too much caffeine can also contribute to sleep problems and anxiety. This is why it's important to cut down on your caffeine intake if you struggle with these things.

People who consume caffeine have a greater risk of developing depression and a decreased response to antidepressants compared to those who do not drink caffeine. People with anxiety may also find that caffeine aggravates their symptoms. This is because caffeine acts as a stimulant and increases brain activity which can result in nervousness and agitation.

The good news is that you can opt for decaffeinated when making recipes such as this so you can still enjoy the flavour without the negative effects of caffeine.

To make a batch of these Tiramisu Overnight Oats, simply whisk together 1/2 cup of oats (or alternatives such as oat bran, quinoa flakes, or aramanth flakes), 1/2 cup unsweetened plant-based milk & plant-based yogurt, 1 tablespoon of cacao, a teaspoon of chia seeds, sweetener of choice, and 1/4 teaspoon of vanilla. Transfer the mixture to an airtight container and store it in the fridge overnight.

When you wake up in the morning, your oats will be ready to serve! Simply add your choice of toppings and enjoy!

What are the benefits of having healthy desserts or breakfasts with oats?

Oats are a super healthy food that pack a nutritional punch! They're a great source of fiber and protein, and they also provide the body with plenty of energy-boosting carbohydrates.

Plus, oats are loaded with antioxidants and phytonutrients that have powerful anti-inflammatory effects in the body. And because they're high in soluble fiber, they can help to control cholesterol levels and promote good digestive health. This means that oats are good for both your stomach and your heart!

So what are you waiting for? Grab yourself a bowl of this delicious Tiramisu Overnight Oats and enjoy breakfast on the go!

Tiramisu Overnight Oats Recipe

This recipe takes less than five minutes to prepare and is completely customisable! So whether you're looking for a healthy dessert or a nutritious start to your day, this Overnight Oats recipe has you covered!

Serves 1

INGREDIENTS

1/2 cup rolled oats
1 tbsp maple syrup or alternative, I like coconut nectar
1/4 tsp vanilla paste, essence, or extract
1 tsp chia seeds
2 tbsp of expresso or 1/2 cup of any brewed coffee, I used decaffeinated
2 tbsp thick vegan yogurt, I used oat or coconut is nice also
1/2 cup plant-based milk of choice
1 tsp unsweetened cacao powder

Optional for topping

vegan single cream
coconut flakes
pumpkin seeds
chocolate shavings
blueberries

METHOD

In a cereal bowl or jar mix the cacao, oats, and chia seeds, then add the rest of the ingredients and mix well.
Place in the fridge overnight to chill.
The next day top with your favourites and serve.

This recipe stores well in the fridge for a few days, so is great to meal prep!

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

Oil-Free Olive Tapenade

183:804640822 (Rose Wyles) — Wed, 17 Aug 2022 14:00:46 GMT

Oil-Free Olive Tapenade

If you're looking for a tasty, oil-free recipe perfect for a quick snack, easy appetizer or sandwich filler, look no further than this olive tapenade. With just a few simple ingredients, this recipe is easy to make and will be sure to impress your guests.

To make this olive tapenade, you'll need a few ingredients that you likely already have on hand. Start by prepping your ingredients and blitzing up pumpkin seeds and garlic. Then slice up some olives and sundried tomatoes, and add them to a food processor. Pulse until they are finely chopped. Then, pulse in the remaining ingredients and chill in the fridge.

When ready to serve, scoop a generous amount of olive tapenade onto some ryvitas and top each with fresh cucumber and/or tomato with basil leaves if you wish. Or, spread it on a slice of crusty bread and enjoy!

Why eat it?

Olives are high in fiber, potassium, calcium, magnesium and iron making them an ideal food for both heart health and general wellness. They are also a good source of antioxidants, which can help support the immune system and prevent diseases like cancer and heart disease.
Sundried tomatoes are an excellent source of vitamins A and C, as well as beta-carotene, lycopene, lutein, folate and vitamin K.
Garlic is a superfood that has been used in herbal medicine for thousands of years to treat a wide range of ailments including colds, headaches, high blood pressure and more.
Pumpkin seeds contain important nutrients like zinc, manganese, copper, iron, magnesium, phosphorous, protein and fibre. They also have antioxidant properties that help fight free radicals and support a healthy immune system.

Oil-Free Olive Tapenade Recipe

This olive tapenade is perfect for a quick and easy snack or appetizer. It's also a great way to enjoy healthy and flavorful foods without any added oil. So, go ahead and give it a try!

Serves 6

INGREDIENTS

1 1/2 cup pitted olives, you can use green, kalamata, black olives or a combination. (I used 1 cup kalamata and 1/2 cup green olives in this recipe)
1 tbsp balsamic vinegar
2 tbsp lemon juice, fresh is best
2 tbsp pumpkin seeds
3 sundried tomatoes, chopped, I used dried sundried tomatoes and soaked them prior
1 fat clove of garlic, minced
Salt & black pepper

METHOD

Add pumpkin seeds to your blender or food processor and pulse a few times until crumbly, I used a food processor for this recipe.
Check that there are no olive pits remaining before you place the olives in the blender next, even the pitted olives may occasionally have some small pieces remaining, removing these if spotted helps prevent any damage to your appliances blades.
Add the rest of the ingredients and pulse until combined though still chunky in texture.
Store in the fridge until using.

Spread on toast, rye crackers, rice cakes, or serve as part of a main meal.

Use within two weeks.

Macronutrients per serving:

Kcal: 78

Protein: 4.2g

Fat: 5g

Saturated Fat: 1g

Carbs: 4g

Fibre: 1.7g

Micronutrients per serving:

Phosphorus 10% RDI

Magnesium 8% RDI

Zinc 7% RDI

Iron 4% RDI

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

Coronation Chickpea Sandwich Filler

183:804640822 (Rose Wyles) — Mon, 15 Aug 2022 13:08:09 GMT

Indian Coronation Chickpea Chaat

If you’re looking for a delicious and nutritious sandwich filling, look no further than this Indian coronation chickpea chaat. This side dish is the perfect combination of savoury and sweet, thanks to the added spices, creamy dressing, and dried fruit. Plus, this is packed with protein and fibre to keep you feeling full long after you eating it!

Chickpeas are this tiny but mighty legume is native to India and it is a common staple in their diets. In the early 1900s, it was introduced to the UK by the British Raj and is now a common ingredient in both sweet and savoury dishes throughout the country. While chickpea chaat is often served as a side dish in Indian restaurants, it can also be easily made at home and used in sandwiches to add a tasty punch of protein to your meal.

Read on to learn more about the chickpea and why you should be eating them more often!

Where does the chickpea come from?

India has a rich culinary tradition that is centered around the use of pulses and legumes as the foundation of many of their most popular dishes. They are known for producing some of the finest and freshest produce in the world and have perfected the art of home cooking. Their cuisine combines many different flavours and spices to create a variety of unique and delicious dishes. It also makes use of a wide variety of different ingredients, including chickpeas, to produce a variety of different textures and tastes.

Chickpeas originated in Northern Africa and are native to countries like India, Pakistan, Afghanistan, and Egypt. They are a staple in the Indian diet and are commonly used in a variety of sweet and savoury dishes. They are also used to make a range of popular snacks such as samosas and falafels. They are usually eaten with a spicy curry paste or as part of a salad or as a side dish with rice.

What are chickpeas?

Also known as garbanzo beans or chickpeas, the chickpea is a legume that is high in fibre and protein. It is smaller than your average bean and has a light colour and a nutty flavour. It also has a mild taste that is similar to a mixture of peas and nuts.

When prepared correctly, it has a pleasant texture that complements a wide range of dishes. It has a creamy consistency and a slightly grainy feel when chewed. This distinctive characteristic lends itself well to plant-based cooking as it easily blends into many traditional recipes.

There are many different types of beans available in the world today, but the most popular type is chickpeas. They are made up of 70% carbohydrates and 25% protein and are also an excellent source of vitamin B6 , folate , and Iron . They are very low in calories and fat, making them the perfect snack for health-conscious individuals. They are rich in monounsaturated fats, which help to lower cholesterol and increase insulin sensitivity in the body. For this reason, they have also been found to reduce the risk of heart disease and promote weight loss in overweight individuals.

Coronation Chickpea Recipe

This coronation chickpea recipe is a great sandwich filler. You can serve it on its own inside lettuce cups as a healthy snack or you can add it to your favourite sandwich or wrap to give it a delicious twist. This recipe provides a good amount of protein that will keep you feeling full for longer and they are packed full of vitamins and nutrients that are essential for good overall health.

This recipe makes around 4-6 servings.

INGREDIENTS

1 tin chickpeas, drained
2 tbsp vegan yogurt or 1 tbsp vegan mayo + 1 tbsp vegan yogurt, I used plain oat yogurt
2 tbsp raisins
1 tbsp mango chutney
1/4 red onion, diced
1 tsp nigella seeds
1 tbsp curry powder, I used a chana masala blend
1/2 tsp turmeric, organic is best for flavour
1/2 a lemon's or lime juice
Black pepper and salt to taste

METHOD

Mash the chickpeas leaving some whole.
Mix all of the ingredients in a bowl, taste and season as necessary.
Serve the coronation chickpea in a sandwich, baguette, pita bread, salad, baked potato, or as a side dish.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Why We Should Filter Tap Water To Make It Safer To Drink

183:804640822 (Rose Wyles) — Wed, 10 Aug 2022 17:33:42 GMT

WHY WE SHOULD FILTER OUR TAP WATER TO MAKE IT SAFER TO DRINK

There is a growing concern over the safety of tap water, with many people now believing that it's not safe to drink. In fact, some experts have even said that it's downright dangerous to drink tap water.

So why is it that so many people are warning against drinking tap water?

In this post we will look at some of the main things you will need to consider to help you decide which method to filter your water will be best for you and your family's health needs.

We all know that water is essential for our health. We need it to stay hydrated, to flush out toxins, and to carry essential nutrients around our bodies. But tap water is not always as safe as we would like it to be.

While tap water is regulated by the government, and must meet certain safety standards, these standards are not always as stringent as they could be.

Well, there are a number of reasons why tap water is apparently not safe to drink. For one, tap water is often contaminated with a number of different types of toxins and chemicals. Often these contaminants cannot be seen or smelled - but they are still there.

What chemicals and toxins are in tap water, you might ask?

Well, there's a long list, but some of the most common include heavy metals , plastics, pesticides, hormones from birth control and sex change drugs, and various medications, including chemo drugs, antidepressants, and traces of street drugs. Even carcinogens that may be responsible for more than 100,000 cases of cancer were found in tap water.

These are all harmful to our health and can lead to a range of serious illnesses.

So should we all start drinking filtered bottled water instead? Probably not. Also found in both bottled water as well as tap water are microplastics. Microplastics are tiny pieces of plastic that end up in our water supply, often from things like cosmetics and detergents. These microplastics can end up in our gut, where they can cause all sorts of problems, including a link to IBD recently discovered by Chinese scientists.

Microplastics are just one type of plastic that can be found in our water supply. A recent study found that there are could be over 300 different types of plastic in our water supply. These plastics can come from a range of sources, including packaging, cosmetics, and even plastic fibres from our clothing.

These plastics can release a range of harmful chemicals into our water, including things like BPA and phthalates. These chemicals can disrupt our hormones and have been linked to a range of illnesses, including cancer , infertility , and obesity .

It's not just our water that's contaminated with these chemicals - a recent study found that over 90% of all the fish in our oceans consume plastic, meaning that fish is not a clean food source, also fishing globally is not sustainable and it is estimated that by 2048 the oceans will be fishless.

So how do these toxins and chemicals end up in our tap water?

Unfortunately, there are a number of ways. One of the most common is from industrial waste and sewage that often finds its way into our water supply. These toxins can also come from agricultural run-off, which often contains pesticides and other harmful chemicals. Also, the methods used to recycle the water before it comes through to our taps cannot remove all of these contaminants. This is how street drugs such as cocaine are found in London tap water as an example.

It's not just our water supply that can be contaminated - often the pipes and infrastructure that delivers our water can also be contaminated. This is especially true in developing countries, where water infrastructure is often not well maintained. This can result in all sorts of harmful contaminants entering our water supply.

Many contaminants, such as lead and chlorine, can be dangerous if consumed in large quantities. Both Chlorine and Lead can interfere with your body's absorption of essential minerals, and cause potentially serious health issues over the long term.

Unfortunately, both are used in municipal water supplies around the world to kill bacteria, viruses and other microorganisms that might otherwise contaminate the water supply and make it unsafe to drink. However, this also means that they can cause damage to your health by destroying healthy nutrients in the water like iron and magnesium. It is therefore important to remove these chemicals from the water before consuming it. This can be done through the use of water purification systems or by removing the chlorine, lead, and fluoride with filters.

What about fluoride?

The other thing that's often found in our water is fluoride. Fluoride is a chemical that has been shown to reduce tooth decay and help protect against cavities. Sounds good, right? However, what most people do not realise is that fluoride is actually a powerful neurotoxin. A neurotoxin is a chemical that's poisonous to the nervous system and neurotoxicity occurs when the exposure to natural or manmade toxic substances (neurotoxicants) alters the normal activity of the nervous system. This can eventually disrupt or even kill neurons, key cells that transmit and process signals in the brain and other parts of the nervous system. A report from the world’s oldest and most prestigious medical journal, The Lancet, has officially classified fluoride as a neurotoxin, in the same category as arsenic, lead and mercury. View the report here .

Fluoride is so harmful that it's actually been banned in several countries, including China and India. However, it's still added to the water supply in many countries around the world, including the United States and the United Kingdom.

The United States Environmental Protection Agency have actually set a maximum contaminant level for fluoride in the water supply, and also the UK has set safety limits. However, this level is still too high and has been linked to a range of health problems.

It's worth taking note that the curcumin in turmeric is a powerful detoxifier and can help to remove fluoride from the body. In one study curcumin attenuates the neurotoxicity caused by fluoride. According to researchers from India’s Mohanlal Sukhadia University, curcumin, one of the primary active constituents in the turmeric spice, offers powerful benefits in terms of protecting the human brain against fluoride poisoning.

Fluoride is known to damage the hippocampus, a part of the brain that's important for memory and learning. Curcumin was found to prevent this damage and actually help to improve memory and learning.

A number of studies have also linked fluoride to thyroid problems and have found that fluoride can actually interfere with the production of thyroid hormones. This can lead to all sorts of problems, including weight gain, fatigue, and even depression.

So what does all this mean for our health?

Well, it's pretty simple really. Drinking water that's contaminated with these toxins and chemicals can lead to all sorts of serious health problems, including cancer , birth defects , infertility, hormone disruption, neurological damage, and potentially premature death. These toxins in our drinking water supply have been discovered and these adverse health effects studied despite government regulations regarding the safety of drinking water. So it's pretty clear that we should all be making additional efforts at home to make our tap water safer to drink.

So what is the solution?

Well, the best solution is to drink quality filtered or distilled water instead, as this will remove the bulk of harmful toxins and chemicals, leaving you with safer drinking water. This is really the only way to be sure that your water is safe to drink.

While it's definitely worth taking the time to research which water is safe to drink, there's no need to completely get rid of your tap water supply just to be safe. Instead, we should be looking into installing a water filter or distiller in our homes. If we do some research we can find the best water filters for home use and install them to help make sure that our water is as clean as possible.

How can I clean my water at home?

There are various methods to filter or purfify your tap water to make it safer to drink, these include various filters such as berkey, reverse osmosis, ultraviolet light and electronic water filters. By filtering your tap water you can reduce the amount of contaminants that are present and make it a safer option to drink. There are also a number of benefits of having a water filter installed at home including reducing your carbon footprint, helping to protect the environment as well as ensuring that you are consuming high quality water.

There is also the method of distillation which can be used to purify your tap water. This process involves boiling the water and then using a physical or electronic filter to remove any contaminants. This purification process removes all bacteria and viruses from the water which is one of the reasons why many people choose to install and use distillers in their homes. Distillation is a more expensive option than some of the other water filters as it uses electricity to run each cycle and depending on your area this can become expensive over time, but it can be a very effective way to ensure that your family is not drinking contaminated water.

Reverse osmosis is a water purification process that uses a semipermeable membrane to remove contaminants from water. This process is often used in industries such as food and beverage production, pharmaceuticals, power plants and more. It is also used in homes to remove contaminants from water.

It is a process that is used in many different industries and has been shown to be very effective at removing contaminants from water. Reverse osmosis is a process that can be used on both fresh and salt water to remove contaminants.

What do I recommend?

I've been using a British Berkefeld (British version of the American Berkey, read their test results for contamination removal here ) for a couple of years now, and it works great as it requires no electricity because it is gravity filtered. The water filters through ceramic candles that trap the metals/other stuff, so it is good to go as soon as you place them inside the stainless steel cylinder. You only need to change these filters every 6 months or so, which isn't bad at all! You can also buy a fluoride filter to filter out extra fluoride if you'd like it not in your drinking water. What I like about the British Berkefeld is that it is big enough to use for a family of four, but still compact enough so that it doesn't take up too much space on your counter. They also sell shower filters for cleaner water to wash with.

I think that having a water filter is important, and I would recommend it to anyone who is looking for a way to purify their water. There are many different types of water filters on the market and it can be difficult to decide which one is the best for you.

The three best methods I suggest would be filtration methods which can guarantee the removal of 99%+ of contaminants from the water, reverse osmosis, and distillation. I think all of these methods are good options as they have clear benefits and disadvantages.

Filtration is the most cost-effective way to filter water. It removes a wide range of contaminants including particulates (which can be dangerous), cysts and parasites (both of which can be harmful to your health if consumed), as well as pathogens that are commonly found in untreated water supplies, such as E. Coli or Salmonella (which can cause serious illness). A quality filter such as the American berkey and British berkefeld can filter even untreated water from lakes, rivers, and streams making it safe to drink, it can also be used to filter tap water and be high effective at removing harmful chemicals, heavy metals, and other harmful pollutants such as microplastics.

Reverse Osmosis Systems are also referred to as Ultra Violet Sterilizers. These produce very clean water as it can remove 95% of fluoride and mercury, 97% of chlorine and arsenic, 99% of lead and asbestos plus 82 additional contaminants but it is very expensive to install and run. If you have hard water and live in a region where there is a lot of chlorine in the water then this could be a good choice but in most cases it would be best to use the filter system as it comes at a more reasonable price. Reverse osmosis can be performant at removing low level heavy metals, although aerobic conditions metal oxides can clog the membranes, so this is worth some consideration. Read more about the pros and cons here .

Distillation could be an expensive option for you as you need to continuously pay in electricity per cycle which adds up over time, but it produces the cleanest water of all the methods here, as you are drinking water vapor (steam) that collects as water in the jug that attaches to the machine. Another downside is it is also not suitable for gaining natural water minerals like magnesium and calcium as these are removed from the water during the distillation process and then the water needs to be re-mineralized in the usual way with good quality salts or with a mineral drop supplement.

All three methods have their own advantages and disadvantages so it is important to research all of them before choosing the one that will work best for you.

Final Thoughts

Water is the most important nutrient in your diet. Fresh filtered water is essential for good health and regular hydration is essential for your body's metabolism and immune system to work properly.

There are three main ways to get clean water: Distillation, Filtering and Water Purification Systems. These methods all work in different ways to remove toxins, bacteria and chemicals from your drinking water.

The health benefits of drinking clean water are worth the cost and effort in the long run!

Sweet Potato Brownies

183:804640822 (Rose Wyles) — Sat, 06 Aug 2022 08:52:25 GMT

Chocolate Sweet Potato Brownies

Are you looking for a chocolate dessert that is also healthy and whole food plant-based? Look no further than these chocolate sweet potato brownies! They are easy to make and taste delicious – perfect for any occasion!

How these brownies recipe came to be:

I wanted to find a healthy and delicious brownie recipe that would be low in sugar and high in nutrition, and I also wanted to find a recipe that had as many whole foods as possible. After experimenting, I came up with these brownies, which were a big hit! I hope you like them as much as I do!

These brownies are created with whole foods only (no processed foods or additives), so they are a healthy alternative to store-bought desserts!

Both cacao and sweet potatoes are also good sources of antioxidants that help promote heart health. And because it's made with unprocessed and unrefined ingredients, it retains many of its health benefits!

The health benefits of sweet potatoes include lowering cholesterol, reducing blood pressure, and improving digestion. These brownies are a great way to get some extra nutrition into your diet; they contain a variety of nutrients such as beta carotene, vitamin C, vitamin E, vitamin B6, folate, pantothenic acid, vitamin K, manganese, and dietary fiber!

This recipe uses cacao powder, a rich source of antioxidants that can help reduce inflammation and improve overall health. It also has other minerals like calcium, potassium, and iron, which are all good for the heart and nervous system.

Did you know that the antioxidant content of dark chocolate is comparable to that of blueberries, blackberries, and raspberries? It also contains several flavanols, natural compounds that promote heart health by reducing inflammation and improving blood flow.

Cacao also contains more magnesium than spinach! Magnesium regulates blood sugar levels and muscle function and promotes bone and cardiovascular health.

Cacao has also been linked to improved memory and cognitive functioning. It is especially beneficial for those who suffer from cognitive decline with age. Adding cacao to your diet can benefit your health and overall wellbeing! It is also low in sugar, so those sensitive to sweeteners can also enjoy it!

The best part is you only need 7 simple ingredients to make them; they are dairy-free, vegan, and refined sugar-free!

Enjoy ��

Chocolate Sweet Potato Brownie Recipe

These brownies can be enjoyed as a snack, dessert or even breakfast! They can be refrigerated for up to 4 days or frozen in an airtight container for up to a month. To defrost, leave them in the refrigerator overnight!

Makes 10 brownies

INGREDIENTS

‌2 medium to large sweet potatoes (600g)
‌2/3 of a cup of ground almonds (80g)
‌1/2 a cup of spelt flour (100g)
‌14 medjool dates, soaked in boiled water to soften them, then drain
‌4 tablespoons of raw cacao
‌3 tablespoons of pure maple syrup or alternative, omit for less sweetness
‌Pinch of salt

METHOD

Start by pre-heating the oven to 180C.
Peel the sweet potatoes. Cut them into chunks and place into a steamer for about twenty minutes, or until they become really soft.
Once they are perfectly soft and beginning to fall apart remove them and add them to a food processor with the pitted dates.
Put the remaining ingredients into a bowl, before mixing in the sweet potato date combination. Stir well.
Place into a lined baking dish and cook for about twenty five minutes, test by piercing the brownie cake and it's ready with a fork coming out dry.
Remove the tray and allow it to cool for about ten minutes, don't skip as this helps bind the brownie.
Remove the brownie cake from the tray, leaving it another few minutes before cutting them into your brownie squares.

Dig in!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

The Hormone Healing Properties of Maca

183:804640822 (Rose Wyles) — Fri, 05 Aug 2022 09:56:54 GMT

The Hormone Healing Properties of Maca

Did you know that maca is a natural hormone balancer?

Whether you suffer from PMS, menopause, or low testosterone, maca may be able to help you manage your symptoms.

In this article, we will explore what maca is and how it functions as a hormone healer. Learn how maca impacts estrogen, testosterone and menopause.

Many people are interested in natural remedies for balancing their hormones. Maca is a plant used traditionally in South America for centuries to improve fertility, libido, and hormone balance. In recent years, scientists have begun to research the potential benefits of this popular superfood.

Maca is a source of beneficial nutrients such as calcium, potassium, protein, magnesium, iron, zinc, and vitamins A, B, C, D and E. It is commonly consumed as a powder or capsule and contains little to no fat. For these reasons, maca is often referred to as a "superfood."

Maca is a powerful supplement that can help to improve the symptoms of menopause. It can help with everything from reduced sleep to increased libido, and it can help to boost energy levels and reduce the effects of aging.

Here are 7 ways that maca can help you to balance your hormones naturally.

1. Maca can help to balance estrogen and testosterone levels.

Maca has been shown to balance estrogen and testosterone levels in both men and women. This is great for people who have low levels of testosterone or have symptoms of menopause such as fatigue, difficulty sleeping, and changes in mood.

2. Maca can help to reduce symptoms of PMS.

Studies have shown that maca can reduce physical and emotional symptoms of PMS in women suffering from this condition. In one study, women who took maca supplements experienced a reduction in symptoms such as cramps, bloating, and mood swings in comparison to the control group who did not take maca.

3. Maca can help to reduce symptoms of menopause.

Maca has been used as a natural non-hormonal alternative to HRT in Perimenopausal Women, as it can help to reduce symptoms of menopause such as hot flashes, vaginal dryness, and mood swings. Studies have found that taking maca supplements may reduce the level of cortisol (a stress hormone) in the body. This can help to reduce stress levels and improve mood during menopause.

4. Maca can help to improve fertility.

Studies have shown that maca can increase sex drive and reduce infertility in both women and men. It is believed that this herb helps to stimulate ovulation and increase sexual desire by balancing hormone levels in the body. In fact, many studies have shown that using maca helps improve fertility rates in both men and women by increasing sperm count and improving egg quality.

5. Maca can help to improve your mood and mental well-being.

Maca has been shown to improve mood and mental well-being in both men and women. By reducing stress , it can boost energy levels and reduce fatigue. This makes it an ideal supplement to use if you feel depressed or suffer from mild anxiety. Other studies have also found that maca can help reduce feelings of anxiety and depression in men and women.

6. Maca can help improve the health of your skin.

Maca is believed to help treat various skin conditions such as acne and eczema. According to one study, it was found that eating maca increased the levels of fatty acids in the skin and reduced inflammation in the area where the skin was broken. Another study found that applying maca extracts to the skin helped minimize irritation caused by dry skin.

7. Maca can help you to maintain a healthy weight.

Maca can help improve weight loss by suppressing the appetite and increasing the body's metabolic rate. It can also boost energy levels and reduce the desire to eat unhealthy foods. In studies, women given maca supplements were less likely to experience weight gain than the control group, who were also given food supplements but were not given maca.

These are just some of the ways that maca can improve your health and quality of life. So if you are going through menopause, consider trying maca supplements to feel better and boost your energy. You might be surprised at just how well this herb works.

The best way to take maca is as a powder that you add to smoothies and other drinks. You can also add it to your baked goods to get a dose of essential nutrients every day.

Overall, maca is a powerful herb that can help to improve many aspects of your health. If you are looking for a natural way to balance estrogen and testosterone levels, maca may be the solution you have been waiting for. Keep in mind that not all brands of maca are the same, so be sure to read the ingredients before taking a supplement to make sure that it contains only natural ingredients.

Thanks for reading!

Blog Post by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Almond Milk Recipe

183:804640822 (Rose Wyles) — Thu, 04 Aug 2022 16:11:58 GMT

Homemade Almond Milk Recipe

Homemade dairy-free milk tastes great. It’s perfect for pouring over cereal, using in smoothies, or adding to your morning coffee!

Making almond milk is a great way to get the most nutrients out of your almonds. Not to mention, it's a lot cheaper than store-bought almond milk.

Making you own dairy-free milk also reduces plastic consumption and waste production, meaning you're helping the environment. Dairy-free milks are also more environmentally friendly as they use less resources to produce than dairy milks.

Plus, a lot of store-bought almond milks are packaged in plastic, which is something you can easily avoid by making it yourself. And did you know you can make other types of milk at home, too? You can make rice, hemp, soy, and even oat milk!

When making any type of milk at home, make sure you use only certified organic or non-GMO for the best nutritional benefits. I use organic whole almonds for this homemade almond milk recipe because they're the most nutritious way to make it.

Almonds are a great source of protein, vitamin E, and magnesium. Almond milk is also a good source of antioxidants, which are important for overall health. You can use them to make flour or nut butter as well. Almond milk also has fewer calories and less sugar than cow's milk, making it a healthy alternative.

So for all these reasons and more, it's great to make your own almond milk!

Why make your own almond milk?

Nutrition: Homemade almond milk is much higher in nutrition than store-bought almond milk. This is because it doesn't go through the same process as store-bought almond milk, which involves pasteurisation and homogenisation. Both of these processes can remove vital nutrients and antioxidants.
Cost: Homemade almond milk is much cheaper than store-bought almond milk. That's because of the cost of buying almonds and the recipe itself.
Taste: Homemade almond milk tastes a lot better than store-bought almond milk. Because it doesn't go through the same type of processing that store-bought almond milk does, it maintains all of the natural nutrients and minerals in almonds.
It's not Cows Milk: Almond milk is a better option than cow's milk , which can is high in saturated fat, cholesterol, hormones, antibiotics, as well as the pain and suffering dairy cows and their babies go through for cows milk to be produced.

Many studies have linked drinking cows milk to increased cancer , heart disease , and diabetes risk. Cows milk is also high in antibiotics which increases antibiotic resistance, and it also contains hormones up to 15 female sex hormones which can affect the dedicate balance of human endocrine system. A report by The Food Commission links these hormones to acne, obesity, allergies and cardiovascular disease.

The good news is that almond milk is low in fat and calories, with no cholesterol or lactose. Plus, since it's not homogenized, it keeps its creamy texture and contains a healthy amount of protein, you can also easily increase the protein by adding 1 tbsp of hemp seeds to your almond milk.

Comparing store-bought almond milk to homemade almond milk:

Store-bought almond milk usually contains around 60 calories per cup (240 ml). Homemade almond milk without any additional add ins, on the other hand, contains only 25 calories per cup (120 ml).

This makes one cup of homemade almond milk equivalent to drinking two cups of store-bought almond milk. Store-bought almond milk also contains more added sugars than homemade almond milk. Homemade almond milk, on the other hand, is a good source of fiber and healthy fats.

If you're looking for a delicious and nutritious milk alternative, homemade almond milk is the way to go!

How to make almond milk

Making your own almond milk is super easy, too. All you need is a blender or a food processor and some almonds. That's it! Blend for about two minutes, and the almonds will become smooth creamy milk. It's that simple!

To make almond milk, you will need almonds, water, and a blender. You will also need some cheesecloth or a nut milk bag to filter the pulp that comes out of the blender. Once you have all of your ingredients ready, you can start making your almond milk.

To start, soak your almonds in water overnight. This will help to soften the almonds and make them easier to blend. Next, rinse and drain the almonds and rinse them again, and this will reduce the bitterness of the almonds.

Then, transfer the almonds to a blender and add water. Blend the almonds until they form a smooth mixture. Your mixture should resemble the consistency of yogurt or pudding.

Now it is time to strain the mixture.

Using a nut milk bag or cheesecloth, pour the mixture into the bag/cloth and squeeze all the liquid out of the mixture. Repeat until all of the liquid has been strained from the mixture. The leftover pulp can be used to make almond flour!

Once the almond milk has been strained, it is ready to store. You can store it in a container in the fridge, or you can use it right away. When it's time to use it, simply shake the container before pouring it into a glass, on your cereal, a smoothie, or in your hot beverage.

Homemade Almond Milk Recipe

Recipe for 1 litre of almond milk

INGREDIENTS

100g of organic almonds soaked overnight
1 medjool date
1 tsp vanilla extract
Pinch of salt
1L of water
Optional: add 1 tbsp hemp seeds for more protein

METHOD

Blend the almonds with water & strain in a nut milk bag.
Save the pulp for vegan cheese or cookies, you can freeze this until using.
Transfer the milk back to the blender, blitz in the rest of the ingredients.

Enjoy!

This almond milk will store in the fridge a few days.

Macronutrients per 100ml serving:

Kcal: 69

Protein: 2.69g

Fat: 5.67g

Saturated Fat: 0.43g

Carbs: 2.8g

Fibre: 1.3g

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

How To Make Raw Vegan Almond Cheese ~ Gluten-free ~ Dairy-free

183:804640822 (Rose Wyles) — Wed, 03 Aug 2022 10:20:53 GMT

How To Make Raw Vegan Almond Cheese ~ Gluten-free ~ Dairy-free

Making vegan almond cheese is a breeze, and it's perfect for both vegan, raw food, and dairy-free diets!

This recipe can be super simple compared to other almond cheese recipes and here's how!

It's by using ground almonds instead of whole almonds. :)

This recipe is also super minimal, using only a few other staple ingredients – It's also straightforward to make and doesn't require any cooking either!

You can of course, soak and peel your almonds for this recipe, or if like me you find it much more convenient, then buy them pre-ground.

You'll need a high-powered blender to make this vegan cheese since the nuts needs to blend smoothly for this to work, such as a Vitamix, Blendtec, or Ninja. These are very high-quality blenders, and I highly recommend investing in one if you are serious about making homemade vegan milk and cheese.

Once you've gathered all your ingredients, put them all in the blender and blend on high for several minutes until everything is completely smooth. You'll probably need to scrape down the sides of the blender a couple of times to make sure it blends evenly. The mixture will start thick but become smoother and more spreadable as it blends.

Once the almond cheese is completely smooth, it's ready to be drained in cheesecloth overnight; this removes the excess liquid and melds the flavours.

Then voila - you have soft and creamy vegan almond cheese with an incredible flavour!

This cheese can be enjoyed on its own with crackers as a snack or added to other recipes as a cheese replacement. It's also a great way to sneak in some extra plant-based protein, as the almond cheese is high in protein and healthy fats.

Instead of salt, I add miso to my cheese recipe; it's highly nutritious, salty, and flavoursome, but also miso contains probiotics, which are healthy microorganisms added to produce fermentation that is similar to those that live bacteria in your digestive tract.

Research shows that the probiotics in this condiment may help reduce symptoms linked to digestive problems, including inflammatory bowel disease.

What gives this cheese that cheesy flavour is the addition of nutritional yeast; it's not necessary. I have made it without several times, and it's still delicious, but it adds an extra depth of flavour to the finished product.

Nutritional yeast is a wonderful addition to any vegan diet as it has several beneficial nutrients in it. It boasts vitamins B1, B2, B3, B5, B6, B12, C, and E and folic acid, selenium, zinc, and copper. It also has many minerals, such as iron, magnesium, potassium, and phosphorus, as well as protein and fibre.

If you can't find nutritional yeast, don't worry - just omit it from the recipe, and the cheese will still taste amazing!

Almond Cheese Recipe

Serve it on crackers, bread, in salads, or in sandwiches! This will keep in the fridge for up to a week, so you can make a big batch and enjoy it all week long! Enjoy!

You will need for this recipe

A high speed blender
Some cheese cloth
A sieve
And a bowl

Serves 8

INGREDIENTS

250g ground almonds or 2 cup raw almonds, soaked, and skinned
1 lemons juice, swap for 2 tbsp raw apple cider vinegar
1-2 cloves garlic
1 tbsp miso, I use white miso
1/4 cup plant-based milk
2 tbsp nutritional yeast (optional but adds to flavour)

METHOD

In a high-speed blender add your almonds and the other ingredients, blend on full power until fully incorporated, scrape down the sides as needed, add more plant-based milk if needed to blend, be careful not to add too much.
Line a sieve with cheese cloth atop a bowl to catch the excess liquid. Add the cheese mixture to the cheesecloth, carefully fold over the cheese cloth, and you can weigh it down if you like with another bowl on top.
Place the cheese in the sieve atop the bowl in the fridge overnight.
The next day, take the cheesecloth out, tip away the excess water, and mould the cheese to your preferred shape as you are unraveling it from the cheese cloth. I like to turn it out onto a board and carefully remove the cheesecloth so it still leaves some pretty indentation marks.

Your cheese is now ready to serve, store remaining in the fridge for up a week.

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

Should we be gluten-free by default?

183:804640822 (Rose Wyles) — Tue, 02 Aug 2022 11:58:46 GMT

Should we all be gluten-free by default?

There is a growing trend of people choosing to go gluten-free. The reasoning behind this decision is often based on the claim that gluten can cause various health problems. While there is some evidence to support this claim, it's not always clear whether gluten is really the root of all evil.

Whatever the reason may be, it's clear that there's a growing awareness of the potential health benefits of a gluten-free diet. Is this a good idea? Or is it simply a way of avoiding healthy food products? Let's take a closer look.

It has been estimated that one in 100 people suffer from Coeliac disease (a digestive disorder with it's symptoms caused by gluten). However, even in people without Coeliac disease, gluten can cause problems if it's over-consumed. For example, gluten can cause bloating, gas, and an increase in weight. Although most of these side effects are relatively minor, some people who are Coeliac may suffer more severe side effects that can last for days or weeks. These include fatigue, headaches, and nausea. If the problems continue for too long, they can even cause more serious health conditions such as osteoporosis and infertility .

Coeliac disease is an autoimmune disease that can be triggered by gluten. This means that when someone with the disease eats gluten, their immune system mistakenly attacks and damages the lining of their small intestine.

Behaviour challenges are associated with Coeliac disease in young kids . Psychological symptoms are not always recognized as signs of Coeliac disease. But some research suggests that as many as 1 in 10 kids with celiac disease may have behaviour problems. It can be hard to diagnose celiac disease in kids because the symptoms may mimic other conditions, such as ADHD.

Coeliac disease can also lead to anxiety and depression in kids. These psychological symptoms may be caused by the physical symptoms of celiac disease, such as stomach pain and fatigue. But they may also be caused by the emotional stress of having a chronic illness.

If you think your child may have celiac disease, it's important to talk to their doctor. They may recommend a blood test to check for Coeliac disease. This test looks for antibodies in the blood that are specific to celiac disease.

If the test is positive, your child will need to see a dietitian or nutritionist. They will work with you to create a gluten-free diet for your child. They will also provide you with information and support to help you cope with the challenges of living with Coeliac disease.

Although Coeliac disease is a serious condition, it can be managed with the right treatment, and people can lead normal, healthy lives.

There is no cure for Coeliac disease; the only treatment is following a strict gluten-free diet. This can be difficult to do because gluten is found in many common foods such as bread, pasta and cereals. It can also be found in other foods such as soups, sauces and many commonly used processed foods. This can make it hard to stick to the diet; some people may even react if they accidentally eat gluten. This can make socialising and eating out difficult.

There is also a small risk that people with Coeliac disease may develop other autoimmune diseases such as type 1 diabetes or thyroid disease. This means that people with Coeliac disease need to be extra careful about their diet.

Can gluten be harmful to those without Coeliac disease?

There is also some evidence to suggest that gluten may cause problems in people without Coeliac disease. In some people, gluten may cause inflammation in the gut, which can lead to a range of symptoms such as abdominal pain, bloating and diarrhoea. In some cases, it can also lead to weight loss and fatigue. These symptoms are often called 'non-coeliac gluten sensitivity' ( NCGS ).

The exact cause of NCGS is unknown, but it's thought that gluten may damage the gut lining in people who are sensitive to it. This damage may allow bacteria and toxins to enter the bloodstream, which can cause a range of symptoms.

There is currently no test for NCGS, so the only way to diagnose it is to remove gluten from the diet and see if the symptoms improve. If the symptoms improve, it's likely that NCGS is the cause.

It's difficult to say how many people choose to go gluten-free because of these possible side effects, but the number of people on gluten-free diets in Australia has more than doubled from less than 1% in 2009 to almost 2% in 2013. In the United Kingdom, it has increased more than five-fold during the same period, from just 0.8% to more than 4%. Why have so many people made the switch?

There are a few possible explanations. One is that people are becoming more aware of the potential health problems associated with gluten. Wheat-containing products are often highly processed and contain less fibre and protein than they used to. This may lead to people overeating these products, which can cause weight gain and other health problems.

Another reason is that gluten-free products are becoming more available. As more companies start making gluten-free products, it becomes easier for people to avoid gluten. For example, most supermarkets now sell a range of gluten-free products such as bread, cereals and biscuits. There are even a range of gluten-free products on the market that are specifically aimed at children. This is possibly because many children with Autism Spectrum Disorder display significant sensitivity to wheat or gluten (Coeliac disease is relatively rare in kids under the age of 5).

However, it's worth noting that many of these gluten-free products are not considered healthy foods because they are often highly processed and contain high sugar and fat levels. The best way to approach a gluten-free diet is via a whole foods diet, as this means you're more likely to get the nutrients you need.

If you have Coeliac disease, you should follow a strict gluten-free diet because it can be harmful to you to eat foods containing gluten. However, if you're not Coeliac and want to try a gluten-free diet for other reasons, it's important to consider the possible advantages and disadvantages of doing so carefully before you decide.

Are gluten-free foods healthy?

One important thing to remember is that the label "gluten-free" doesn't necessarily mean the food is nutritious - even if it contains other healthy ingredients like whole grains, rice, or beans. What's more, many foods that are marketed as "gluten-free" or "low-gluten" may not be that healthy for you anyway! For example, lots of gluten-free cakes, biscuits, and pastries are high in sugar and fat, as well as preservatives and flavourings. So although they might be gluten-free, they may not be low in unhealthy ingredients or calories.

Gluten-free foods may also contain meat, eggs, and dairy products - so if you're vegan or have an allergy to these ingredients, it's important to check the labels carefully. And remember that just because a food is labelled as "gluten-free" doesn't mean it's automatically healthy for you.

Ultimately, it's important to consider what kind of diet will suit you and your specific dietary needs. If you're struggling with digestive issues, you may want to try eliminating gluten from your diet to see whether it helps to relieve your symptoms. But be aware that not all gluten-free foods are created equal!

A whole food plant-based diet is healthy for everyone - not just for people with coeliac disease. It's also more environmentally sustainable than a diet based around meat, dairy, and eggs. Eating more plant-based foods will lower your carbon footprint, as well as reduce your risk of chronic disease, including heart disease, cancer, and diabetes. It's also kinder to animals, as no animals are directly harmed in the production of plant-based foods.

So, if you're thinking of going gluten-free, why not try a whole food plant-based diet instead? It's healthy for you, kinder to animals, and better for the planet.

If you're interested in adopting a gluten-free plant-based diet, here are some tips to get you started:

Gluten-containing grains are wheat, barley, and rye. When you cut out these foods, it's important to make sure you're getting the nutrients they provide from other sources. Opting for naturally gluten-free grains such as rice, quinoa, and buckwheat can help to ensure you're getting a variety of important nutrients.

Focus on eating whole, unprocessed foods as much as possible. This means eating plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds.
If you eat processed foods, check the labels carefully to ensure they're truly gluten-free and be aware that they may be high in sugar, fat, and other unhealthy ingredients. Also check that the products are free from meat, dairy, eggs, and honey if you are also following a vegan diet.
Make sure you're getting all the nutrients your body needs by including various fruits, vegetables, whole grains, legumes, nuts, and seeds in your diet.
If you're unsure where to start, plenty of cookbooks and online resources can help you plan gluten-free meals. I also provide whole food plant-based meal plans that are tailored to be naturally gluten-free.

Fruits and vegetables are naturally gluten-free and are packed with nutrients like fibre, vitamins, and minerals. They're also a good source of antioxidants, which can help to protect your cells from damage.

Legumes, such as beans, lentils, and peas, are another excellent source of fibre, protein, and other important nutrients. They can be a great addition to any meal or can be used as a replacement for meat in vegetarian and vegan dishes.

Nuts and seeds are another great source of nutrients like protein, fibre, and healthy fats. They make a great snack or can be added to meals and salads for an extra boost of nutrition.

There are countless delicious, nutritious, and naturally gluten-free plant-based recipes to choose from. Here are a few of my favourites:

Almond Buckwheat Noodle Salad Gluten-free, High-Protein, & Vegan

Tofu Hash ~ High Protein ~ Low FODMAP ~ Vegan ~ Gluten Free

Mediterranean Quinoa Salad

Fruit and Yogurt Breakfast Bowl

Mexican Buddha Bowl Meal Prep

Tofu, Cashew, Pea, and Spinach Curry

Final thoughts

There's no doubt that a gluten-free diet can be healthy for some people, but it's not necessary for everyone. For most people, a balanced diet that includes whole grains, fruits, vegetables, and other healthy foods is the best way to stay healthy.

However, if you have Coeliac disease or are struggling with digestive issues, eliminating gluten from your diet could help to improve your symptoms.

If you decide to go gluten-free, it's important to ensure you're still getting all the nutrients your body needs. Gluten is found in wheat, barley and rye, which are all sources of important nutrients like fibre, B vitamins and Iron. So if you cut out these foods, it's important to ensure you get these nutrients from other sources.

Of course, going gluten-free is not for everyone and it's important to weigh up the advantages and disadvantages before making any changes to your diet.

So whether you're gluten-free or not, it's important to eat a balanced and healthy diet based on whole foods and doesn't contain any processed or junk foods. The best way to guarantee that you're getting all the nutrients you need is to eat a diet centered around whole plant-based foods.

If you have any questions or would like help planning a healthy and balanced gluten-free diet, please don't hesitate to contact me.

Thanks for reading!

Blog Post by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to https://www.thevegannutritionist.co.uk/work-with-me

Organic vs Non-Organic - Which is HEALTHIER?

183:804640822 (Rose Wyles) — Sun, 31 Jul 2022 09:20:06 GMT

Organic Food vs Non-Organic - Which is HEALTHIER?

When it comes to food, most of us have strong opinions. Some love organic foods while others hate non-organic ones. However, the question arises whether organic food is genuinely better than non-organic? Let's delve deeper into when we should buy organic and when not to.

WHAT'S WRONG WITH NON-ORGANIC FOODS

Higher intakes of fruits and vegetables, rich in micronutrients, have been associated with increased energy levels, improved skin, weight loss, improved digestion, better mental health, and reduced risks of chronic illnesses such as heart disease, diabetes, and cancer.

Although, In today's world, fruits and vegetables that we buy from the supermarket may contain harmful toxins. So, If we can't count on fruits and vegetables as pure sources of nutrition, how are we supposed to obtain the full benefits they contain necessary for good health?

Organic foods are produced without synthetic pesticides, herbicides, or other chemicals. They are usually grown using organic methods, which means the crops are fertilized with natural ingredients like manure or compost. By contrast, conventional produce is produced using industrial chemical fertilizers and pesticides.

Studies have proven that chemical pesticides significantly increase cancer risk, harm the lungs, and cause hormone disruption . Pesticides also are involved in the pathogenesis of Parkinson's and Alzheimer's diseases, as well as various disorders of the respiratory and reproductive tracts. Oxidative stress caused by pesticides is an important mechanism through which many pesticides exert their harmful effects. Oxidative stress is known to cause DNA damage, which may cause malignancies and other disorders. So, by avoiding these chemicals as much as possible and growing your own produce if you can, you are doing your body and the environment a huge favour.

According to the National Institute for Occupational Safety and Health (NIOSH), "Recent epidemiological studies link exposures to some commonly used agricultural pesticides with negative health effects. Increased cancer risk is one potential adverse effect."

I think it's important to note that many studies point to the presence of harmful pesticides in the food being consumed today. These chemicals have been linked to severe health concerns such as cancer, infertility, and congenital disabilities. We need to do our part in making positive changes and reducing the number of toxins we're exposing to ourselves and our families.

WHY ORGANIC FOODS ARE BETTER

The benefits of organic food are numerous and include fewer cancer-causing hormones, fewer pesticide residues, and less overall environmental pollution.

Given the rising number of health-conscious people, more now than ever are turning to organic products to live a healthier lifestyle and prevent disease.

Genetically Modified Organisms, or GMOs, have been in the news lately, and for a good reason. Many countries worldwide have banned the cultivation of GMO crops, and those that have not regulated how certain crops are grown to prevent cross contamination.

There is much debate surrounding GMOs and the health effects they may have. Genetically modified foods are those where the DNA has been changed, either in a lab or by using bacteria and viruses to transfer the gene of interest into the genetically modified plant or animal. There are many pros and cons to GMOs, and it is always good to do your own research before you decide if this is something you want to consume or not.

There is some scientific evidence that suggests GMOs may have adverse health effects. Several studies have been done on animals, including mice, rats, pigs, cows, sheep, and dogs, showing that consuming GMO foods can lead to serious health problems. These include tumors, severe liver toxicity, and reproductive issues. Also, the thought of these animals suffering such fates due to animal testing is abhorrent, read more here about the truth regarding animal testing.

ARE ORGANIC FOODS MORE NUTRITIOUS?

According to the National Research Council, organic crops have some nutritional advantages over their conventionally grown counterparts and tend to have higher levels of antioxidants, nutrients, and minerals.

Antioxidants - Plants protect themselves from free radicals by synthesizing phytochemical compounds. Studies have shown that these substances help reduce the risk of cardiovascular disease and cancer.
Nutrients - Organic crops often contain more nutrients than their conventional counterparts. This is because they use less artificial fertilizer and do not contain any synthetic chemicals that could interfere with nutrient absorption.
Minerals - Some minerals are important to a healthy diet but are difficult to absorb in large quantities, including things like zinc and iron. Studies show that plants absorb these minerals more efficiently when grown in organically rich soil.

However, there are some limitations to the nutritional benefits of organic foods.

Firstly, they are not always GM-free. Most foods that are organic have been genetically modified in some way to make them grow bigger or resist pests more effectively. Also, GM foods can be certified organic if they meet certain criteria, such as being grown without the use of synthetic pesticides or herbicides.

There is a definable difference between genetically modified foods and genetically modified organisms. GMO crops are created through the insertion of genes from other organisms, such as bacteria or viruses. This process is often used to engineer crops that are resistant to pests or that have higher yields.

There is a growing body of evidence that suggests that these GMO crops may be harmful to human health and the environment. Furthermore, studies have found that some genetically engineered crops contain higher levels of toxic compounds than natural crops.

However, GM foods are not always associated with negative health outcomes, and the science on this issue is ongoing. For example, some studies have found that GM crops can improve the nutritional quality of foods, as well as, survive fluctuations in temperatures and inconsistencies in rainfall, which may help to solve food security problems due to impact with climate change . Nevertheless, the governments of many countries are starting to ban the use of GM foods, and several major supermarket chains have removed these products from their shelves.

Secondly, the term "organic" is not regulated in most parts of the world. This means there is a lot of variation in the quality of organic food. Some products may be very nutritious, while others may not. The only way to find out for sure is to carefully read product labels or ask at the store where their produce comes from, whether it is organically farmed, and when it was harvested.

SHOULD YOU AVOID ALL NON-ORGANIC FOODS?

Not necessarily. It's important to consider the entire food chain when deciding what to eat. Organic foods may be healthier, but they are not the only option.

We all need to increase our consumption of fruits and vegetables regardless of whether or not they were grown using organic methods. Researchers at Emory University School of Medicine found that a diet high in vegetables provides many of the same health benefits as an organic diet.

Also, most of the nutritional value of a vegetable comes from its leaves, stems, and other inedible parts. This is one of the reasons I recommend microgreens, as they can quickly be grown at home and contain up to 40x more nutrition than their full-sized vegetable counterparts! I wrote an entire article about the benefits of microgreens; click here to read it!

When it comes to selecting which foods are best to buy organic look to the “ Dirty Dozen ” list released each year by the Environmental Working Group (EWG). This list includes the 12 fruits and vegetables that contain the highest levels of pesticide residues.

The list changes slightly each year as the EWG updates its data. For 2022, the dirty dozen list includes:

Strawberries
Spinach
Kale and collard greens
Nectarines
Apples
Grapes
Cherries
Pears
Tomatoes
Celery
Bell peppers and hot peppers

Even if you can buy just these foods organic, you’re making a difference! There are many other foods that you can buy organic, but these 12 should be a start. No matter what you buy organic, it's a step in the right direction.

PRO'S AND CONS OF ORGANIC VS NON-ORGANIC FOODS

I try to maintain a healthy balance of both. I grow what organic produce I can in the limited space I have and buy organic from the dirty dozen lists released each year.

There are also methods for washing and cleaning your non-organic veg to remove most chemicals sprayed onto the exterior.

The answer lies in choosing organically grown foods to ensure the highest nutritional content or properly cleaning locally grown foods to remove the bulk of toxic herbicide and pesticide residues used in commercial farming. Even better, you should grow your food organically in your garden, a community garden, or local allotments, as then you'll know exactly what goes into the food you eat.

I don't have a garden, as I live on a narrowboat, often moving to different locations, yet I found a way! I grow what I can on my roof, and there's a gardening book called " grow all you can eat in 3 square feet ," from which I have taken inspiration.

So, suppose you grew some foods such as herbs, kale, beetroots, and courgettes, for example, as these are easy to grow using organic methods, and you harvested and consumed them on the same or the next day. In that case, you will receive their optimum benefits. However, if you store them for an extended period of time (e.g., in the fridge), then their health benefits will be reduced. This is because the antioxidants are lost over time when the vegetables are stored in a cool place.

It is clear that eating fresh, whole food organic produce is the best way to ensure maximum nutritional benefits.

HOW TO WASH AWAY CHEMICALS FROM NON-ORGANIC FOODS

With food prices skyrocketing and no signs of change from conventional farming methods regarding removal of chemical pesticides in fruits and vegetables, purchasing chemical-free and organic products have already become a luxury item for those who can afford them.

So, when it comes to cost, I know that, for example, cucumbers can be half the price when buying non-organic vs. organic. It is great if you can invest in buying solely organic foods instead of growing them yourself. However, for some of us, we may not have space to grow our own food, and we may not always be able to afford most of our produce organic, so washing your produce correctly, especially if non-organic, is key to removing pesticide/herbicide residues.

The best way to clean your produce is by soaking in a water and vinegar solution, which can dissolve chemicals like pesticides found on the surface of non-organic fruits and vegetables, so it's always worth doing this.

The acetic acid in the vinegar can also kill about 98% of bacteria on your produce. So if you have ever heard of the salmonella in broccoli or lettuce incidents that occur from time to time due to fecal matter from nearby animal farms, then using this method can help reduce any risk of these food contaminations.

According to the CSE , washing your produce with 2% salt water will remove most of the contact pesticide residues that typically appear on the surface of the vegetables and fruits. Almost 75 to 80 percent of pesticide residues are removed by cold water washing.

Also, In another study published in Food Control , vegetables soaked in a vinegar, salt, and water solution for 20 minutes was found to have removed chlorpyrifos, DDT, cypermethrin and chlorothalonil pesticides.

After learning this, I habitually soak all my non-organic store-bought fruits and veggies and allow them to dry before they go in my fridge. Then, I can give them a quick rinse before consuming them.

FINAL THOUGHTS

The bottom line is that organic and non-organic foods have pros and cons. It's important to do your own research and make the best decision for you.

Organic foods are those that are grown without the use of synthetic pesticides, herbicides, and fertilizers. Most are also free of genetically modified organisms (GMOs). Many people believe that organic foods are more nutritious than their non-organic counterparts. They also believe that organic farming is better for the environment.

Organic farming has been shown to be more beneficial for the environment in many ways. Organics also tend to be healthier than non-organic versions of the same food; however, this may depend on several factors, including where and how the food was produced.

The organic vs. non-organic debate is likely to continue for many years. Personally, I think that both have their place in a healthy diet if washed correctly using the methods mentioned above. What are your thoughts? Let me know in the comments below!

Blog Post by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Cherry Smoothie Bowl Recipe

183:804640822 (Rose Wyles) — Sat, 30 Jul 2022 10:15:00 GMT

Cherry Smoothie Bowl

If you’re looking for a delicious and nutritious way to start your day, look no further than a delicious cherry smoothie bowl topped with chopped nuts, and chocolate chips!

Cherries Are Packed With Nutrients!

The sweet, tart taste of cherries is a delicious way to enjoy the benefits of summer fruits. Overall, cherries are a great fruit to eat! In this recipe, I use frozen cherries, which are available all year round regardless of whether or not they are in season, which is only a short time here in the UK.

This smoothie bowl is great as a breakfast, and no smoothie bowl is complete without its toppings, so I opted for chopped nuts and chocolate chips as I love the crunch, and the combination of cherries and chocolate is one of my favourites.

Smoothie bowls are a great way to get all the benefits of cherries and a healthy dose of fiber, vitamins, and minerals.

I opted for cherries in this recipe, as I know they are a good source of fiber, vitamins, and minerals.

They are high in antioxidants, which can help to protect your cells from damage. They are also a good source of potassium, which can help to regulate blood pressure.

Cherries provide magnesium, which is essential for bone health. Cherries are also a good source of folate, which is vital for pregnant women. Cherries also provide anthocyanins, which can help to reduce inflammation.

15 Reasons Why Smoothie Bowls Are the Best Way to Start Your Day

A smoothie bowl is a perfect way to enjoy all of the benefits of fruit while losing weight and getting more nutrition.

Smoothie bowls are a great way to slow down and savour your food. They are also a great way to get more nutrients and vitamins since the smoothie is filling and doesn't require much chewing.

However, drinking smoothies slowly is important as this releases enzymes in your salvia , which aid digestion and help assimilation of the nutrients. This is why I recommend smoothie bowls as opposed to smoothies, as you can use a spoon and enjoy the smoothie instead of drinking it down too quickly because it is yummy, a habit I've caught myself doing a few times.

Smoothies are easy to make, all you need is a blender, and they can also be tailored to your own specific needs by the addition of certain superfoods which may aid you in healing any present health concerns. You can read more about this here .

Here are my top 15 benefits for smoothie bowls:

Smoothie bowls are a great way to enjoy all fruit benefits without feeling weighed down.
Smoothie bowls help you consume fewer calories.
Smoothie bowls make it easier to consume more fruits and vegetables.
Eating a bowl full of healthy ingredients is the best way to boost energy and stay healthy.
Smoothie bowls are a great way to get more variety in your diet.
Adding fruits to your diet is an easy way to boost your energy.
Having a healthy breakfast sets you up for the rest of the day.
Smoothie bowls can boost your energy and endurance for exercise.
Smoothie bowls are a great way to lose weight.
The antioxidants in fruits and vegetables help to fight inflammation and disease.
Eating a smoothie bowl gives you the chance to get more fiber in your diet.
Because they contain protein and healthy fats, smoothie bowls can help to keep you full for hours.
Smoothie bowls are a great way to stay healthy and fit.
Smoothies are high in vitamins and minerals that can protect you from cancer and heart disease.
Smoothie bowls contain probiotics that can improve your digestive health.

Research continues to link processed sugars to weight gain and a long list of health issues like cancer, diabetes, and obesity—to name a few. If you're ready to kick the unhealthy sugar habit for good, here's how to reduce your cravings and create healthier habits moving forward!

To start, add more fruits, whole grains, legumes, nuts, seeds, and vegetables to your diet; this is the basis of a whole food plant-based diet . Not only will these foods fill you up and help reduce cravings by providing you with naturally healthy complex carbohydrates instead of the simple processed sugars you're addicted to, but they'll also provide you with the essential vitamins and minerals your body needs to thrive!

When it comes to smoothies, stick with healthier options like oat or almond milk instead of cows milk . If needed, boost your smoothie's sweetness with unsweetened cocoa powder, fruit, berries, and healthy sweeteners like stevia or monk fruit to adjust your taste buds. Then ditch added sweeteners altogether! Finally, consider mixing in some healthy fats like chia seeds, avocado, or nuts for extra health benefits!

By following these tips and including smoothie bowls in your day-to-day life, you can finally break the sugar habit and start living a healthier life!

Cherry Smoothie Bowl Recipe

This bowl is perfect if you're looking for a quick and easy breakfast as it takes less than 5 minutes to make.

INGREDIENTS

1 banana
1/2 frozen raspberries
1/2 frozen cherries
1/2 tsp vanilla paste
1 1/2 cups oat milk

ADDITIONAL TOPPINGS

10 hazelnuts, chopped
3 Brazil nuts, chopped
12 almonds, chopped
1 tbsp dark chocolate chips or cacao nibs
1 tbsp coconut chips

METHOD

Blend the smoothie ingredients in a blender and transfer to a bowl.
Add Coconut chips, chopped nuts, and chocolate chips.

Serve right away or store in the fridge and consume the next day.

I hope you enjoy making this Cherry Smoothie Bowl Recipe!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

What are Superfoods and how can we include them?

183:804640822 (Rose Wyles) — Fri, 29 Jul 2022 13:18:33 GMT

What are Superfoods and how can we include them?

Today, we're going to discuss some of the common healthy superfoods that you could incorporate into your diet and some of their health benefits as well!

So, what exactly are superfoods? Do we need to be including them?

The answer is yes; we should include them in our diets for various reasons.

In recent years, the term "superfood" has become increasingly popular. You may have seen it used in relation to certain foods or supplements claimed to have potent health benefits. But what are superfoods?

Superfoods are foods that have beneficial properties for our health. They are nutrient-dense and contain various antioxidants, vitamins, minerals, and other phytonutrients. They are a crucial part of a healthy diet and can provide significant health benefits. Superfoods are also often low in calories and can help us reach and maintain a healthy weight.

For example, some superfoods are considered adaptogens that help us cope with stress and can be especially beneficial for students trying to juggle their academic life with their social life. Students often find themselves in a state of chronic stress, which can lead to burnout and negatively impact their mental and physical health.

Adaptogens are a class of herbs that helps the body adapt to stress by normalizing our physiological response. In other words, they help the body respond better to and recover from stress. These superfoods have been used for centuries in traditional Chinese and Ayurvedic medicine. They can be consumed in many forms, including powders, capsules, teas, and tinctures.

Examples of adaptogens include moringa, liquorice root, green tea, ginseng, and mushrooms. Adaptogens are usually consumed in small amounts and can significantly impact how we feel and perform physically. Also, medicinal mushrooms like Chaga, Lions Mane, and Reishi have adaptogenic properties and are packed with many other nutritional and health benefits, such as boosting energy, improving brain function, and increasing the body's natural immune response.

Adaptogenic mushrooms have been shown to provide nutritional, performance, and recovery-enhancing benefits and can be consumed pre-workout and post-workout. Dietary supplements made of adaptogenic mushrooms can be an effective, stimulant-free pre-workout supplement – for both athletic and gym-going consumers. A good quality pre-workout mushroom can help athletes prepare for special events, gym-goers build and maintain fitness, or just help maintain overall well-being.

There are many different types of superfoods, but some of the most well-known might surprise you:

As it turns out, the best superfoods are not names of herbs you've never heard of or powders that cost an arm and a leg; superfoods are actually pretty common! Here are some of the most common and best superfoods to incorporate into your diet:

Leafy greens like kale (for its high Vitamin A, Vitamin K, Vitamin C, Vitamin E, manganese, copper, calcium, and iron content).
Fruits and vegetables like tomatoes (for their lycopene content which studies suggest may protect against cancer), carrots (for their high Vitamin A, B vitamins, and fiber content), sweet potatoes (for their high beta-carotene and fiber content), and blueberries (for their anthocyanin content which studies suggest may protect against cancer).
Garlic (for its sulfur compounds which have antibacterial and antiviral properties).
Spices like turmeric, ginger , and cayenne (for their anti-inflammatory properties).
Nuts and seeds like flaxseeds, chia seeds, hemp seeds, and pumpkin seeds (for their omega-3 fatty acids, fiber, and minerals).
Microgreens like wheatgrass, sunflower sprouts, and pea shoots (for their chlorophyll content which studies suggest may protect against cancer). I wrote a blog on the benefits of microgreens; read that here .
Whole grains like oats, quinoa, and brown rice (for their fiber and B vitamin content).
Tofu (for its protein, omega-3, and calcium content and for being a good source of iron).
Berries (for their high antioxidant content and for being a good source of fiber which studies suggest may protect against cancer and other diseases).
Herbs like basil, oregano, and mint (for their antioxidants and other health benefits).

These are just a few examples; notice that they all make up the bulk of a whole foods plant-based diet, which is the diet I recommend for optimum health. There are many other superfoods that you can incorporate into your diet additionally for added health benefits.

What about superfood supplements, which do I recommend?

Another way to increase your intake of superfoods is by consuming them as supplements. Many different brands and types of supplements are available, so it is essential to research before making a purchase.

Some popular superfood supplements include:

Chlorella tablets (for their detoxifying properties).
Irish sea moss capsules (for their high mineral content).
Maca powder (for its energy-boosting and hormone balancing properties).
Cacao powder (for its high antioxidant and magnesium content).
Ashwagandha powder (for its stress-reducing properties).
Turmeric and black pepper capsules (for their anti-inflammatory properties).
Medicinal mushroom blends (for their immune and brain-boosting properties).

Diet is an integral part of our overall health and longevity and can hugely influence how we feel on a day-to-day basis. By making simple changes to our diet and eating a diet high in fruits and vegetables, such as with a whole food plant-based diet, we can significantly improve our health and reduce our risk of chronic diseases.

Many people worry that they can't get all the nutrients they need from diet alone, however, studies have shown that taking a good multi-vitamin supplement in addition to eating a balanced diet can help cover any nutritional gaps that we may have. Here's the one I have taken for years and recommend to most of my clients.

I'm a big fan of superfoods and believe they can significantly impact our health. I often recommend specific types of superfoods and natural supplements to my c lients as a way to improve their health and energy levels.

Here's how you can include superfoods everyday!

The first step in taking your first steps into implementing a healthier diet and lifestyle is learning a bit about the different types of food that are available and how they can benefit your health.

Many people are so accustomed to following a specific way of eating that they can get a little overwhelmed when faced with the new reality of making healthier food choices. Still, it's important to remember that small gradual changes are often more effective than significant changes that can become overwhelming if all at once.

How can I get more superfoods into my diet?

There are many ways to increase your intake of superfoods. The easiest way to start is by including superfoods in your everyday meals.

For example, you can add berries to your smoothie or oatmeal in the morning, make a leafy green salad for lunch and add tomatoes to your pasta for dinner.

Why are superfoods so good for us?

Superfoods are so good for us because they are high in nutrients and antioxidants, which help protect our cells from damage and can help reduce our risk of chronic diseases such as heart disease, cancer, and diabetes.

Superfoods are also often low in calories and can help us reach and maintain a healthy weight.

Eating a diet high in fruits and vegetables has been linked with a lower risk of chronic diseases, including heart disease, stroke, and some types of cancer.

Final thoughts…

Eating a diet rich in fruits and vegetables is essential for good health, and superfoods can help boost your health even further. If you want to improve your health, energy, or stress levels, including superfoods in your diet is a great place to start.

I hope this article has given you some ideas on incorporating more superfoods into your diet and that you will start to feel their benefits soon!

Blog Post by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

Mexican Buddha Bowl Meal Prep

183:804640822 (Rose Wyles) — Thu, 28 Jul 2022 14:25:07 GMT

Mexican Buddha Bowl Meal Prep

There's something about the spice and flavour of Mexican food that tantalizes my taste buds. And, it’s even better when it’s prepared healthily. So today I want to share with you my favourite Mexican meal prep recipe – the Mexican Buddha bowl!

HOW TO MAKE MEXICAN BUDDHA BOWL MEAL PREP

Mexican food is definitely one of my favorite cuisines. So, when I found I could make this super simple Mexican Buddha bowl as meal prep, I was hooked!

A Mexican Buddha bowl is a bowl of rice and beans combined with various toppings. The possibilities are endless! The best part is that this is healthy and filling... And, since I’m a huge fan of meal prepping, it only made sense to incorporate Mexican food into my meal prep routine.

Meal prepping with Mexican food is really easy and efficient. First off, brown rice is an excellent base for any meal. Not only is it packed with healthy carbs, but it is also very filling. Plus, it’s an excellent canvas for all the dish's other flavors.

Next, I love black beans. They are a great source of protein, plant-based Iron, and fiber, which makes them an ideal meal prepping ingredient. And they also taste great in so many dishes! So don’t be afraid to use them!

Last but certainly not least, sweet potatoes are such a great way to add flavor to any dish! They’re also a good source of carbohydrates and beta carotene, which converts into vitamin A. So, they make a great addition to any meal.

THE BENEFITS OF THE INGREDIENTS IN THIS RECIPE

Brown Rice: A Great Base for Meal Prepping

One of my go-to ingredients when meal prepping is brown rice. For me, rice is a versatile and healthy addition to almost any meal, and I use it as a base for many of my dishes; it's usually very filling too.

When you're meal prepping, it's crucial to have a good base – something that you can cook up quickly so that you can add the rest of your ingredients once the base is done cooking. That's why I like using brown rice. It takes less than 30 minutes to cook, and I can incorporate it into just about anything I'm making for dinner that week. It's definitely worth investing in a rice cooker, as this will prep your brown rice to perfection with little effort every time! I use a Lakeland multicooker which provides me with many other functions such as perfect quinoa, slow cooking, oatmeal, yogurt, and even cakes!

Another great thing about rice is that it's very versatile. There are many different types of rice that you can try depending on what you're in the mood for. Here I've paired brown rice with black beans and that's my favorite combination for this Mexican Buddha Bowl! But there are many other combinations that you could try. You really can't go wrong with rice because the possibilities are endless!

Black Beans: A Great Source of Protein and Fiber

Next on my list of favorite ingredients for meal prepping with Mexican food is black beans. These beans are full of protein and fiber, and they're really filling too! I eat a lot of beans and lentils throughout the week because they're so convenient and easy to prepare, and I like to add them to my buddha bowls to help bulk them out and add extra calories and protein.

Black beans are a great source of protein, which is important for maintaining muscle mass and keeping your metabolism going. It's also essential for helping your body to repair and rebuild after a workout. Black beans are also a good source of iron, which is important for carrying oxygen to your cells and preventing fatigue. Beans provide a source of folic acid, which is important for pregnant women because it helps to prevent birth defects.

All beans have similar levels of protein and nutrients, although black beans in particular are especially good for you because of their dark purple colour pigment called Anthocyanins. These pigments contain antioxidants which help to protect your cells from damage and can even help to prevent cancer . So be sure to add black beans to your buddha bowls to make them even more flavorful and nutritious!

Sweet Potatoes: A Great Source of Vitamin C and Fiber

Additionally, sweet potatoes are my absolute favourite ingredient for meal prepping with Mexican flavours. Sweet potatoes are a great source of vitamin A, vitamin C, and fiber, and they're easy to incorporate into so many sweet and savoury meals.

Including them in your diet is a great way to increase your vitamin A intake. Vitamin A is essential for healthy skin and your eyes, nose, throat, and mouth, and it helps your body fight off infection and can even help to prevent cancer !

Sweet potatoes are also a great source of fiber, vital for keeping your digestive system healthy. Fiber helps to keep you regular and can even help to lower your cholesterol levels. So eating sweet potatoes regularly is definitely a good idea if you want to improve your overall health.

Sweetcorn: A Great Way to Add Flavor and Nutrition to Your Mexican Meal Prep!

I love to add sweetcorn to my Mexican buddha bowls because it's full of antioxidants which are highly beneficial to your health. They have been shown to reduce the risk of cancer, heart disease, and other serious illnesses.

As a bonus, they're also a great low-calorie food to eat if you're trying to lose weight! They add bulk to your bowl without adding too many calories and keep you feeling full for a long time.

Sweetcorn is a great option for your Mexican Buddha Bowl because it is a staple in Mexican cuisine and a great way to pump up the dish's nutritional value without putting in a lot of work. All you have to do is boil the corn and add it to your bowl when ready to eat! It's so quick and easy to do, and it packs a ton of flavour and crunch into each bite of your Buddha Bowl.

Roasted Vegetables: Roasted vegetables are another great option for meal prepping with Mexican food.

The roasted vegetables in this dish are a great way to add some extra flavour and nutrients to your meal. Bell peppers are full of vitamins C and K and carotenoids, which can help protect your eyes from macular degeneration as you age.

They also contain anti-inflammatory properties and antioxidants which can help reduce inflammation in your body, which can lead to various diseases.

Adding roasted vegetables to your Mexican meal prepping is a great way to increase your meals' nutrient and antioxidant content without much extra effort or time. Just throw your veggies (I went with bell pepper, onion, and sweet potatoes) in the oven for 30 minutes or so, and they're done! Then add them to your bowl, and you're good to go!

Cashew Cream: Another great way to add some extra nutrition and flavor to your Mexican Buddha Bowl is by adding a dollop of cashew lime cream.

Cashew cream is a great source of healthy fats, protein, and vitamins. It's also incredibly versatile and can be used in various ways. You can use it as a dipping sauce for your vegetables or add it to your Buddha Bowl for an extra creamy and flavorful addition. Here, I added lime juice and topped it with some lime peel for that extra zing!

Avocado: And finally, no Mexican meal prep would be complete without avocado!

Lastly, avocado is another great option for meal prepping with Mexican food. Not only is it delicious and healthy, but it's also extremely convenient.

My favorite things to add to this buddha bowl are freshly chopped tomatoes and avocado. That's a great combination because it gives the salad tons of flavor and colour. Plus, tomatoes are high in vitamin C, which is great for keeping your immune system healthy. And avocados have healthy fats, which are essential for good nutrition.

Avocados contain oleic acid, which helps lower cholesterol levels and reduces the amount of fat absorbed in your intestines. They're also a great source of healthy monounsaturated fats, which can help reduce the risk of heart disease!

Plus, avocados are a great source of vitamin E, which can help protect your heart and brain from damage due to free radicals in the body. This makes them a great option to incorporate into your meal prep!

So there you have it! These are my favorite ingredients for meal prepping with Mexican food. They are easy to prepare and add tons of flavor and nutrients to your meals. Prepping your meals this way is an easy and efficient way to start a healthy diet.

Mexican Buddha Bowl Meal Prep Recipe

This recipe is perfect for meal prepping because it provides plenty of nutritional benefits and uses simple ingredients that you probably already have in your kitchen. It also takes minimal effort, making it a great recipe to try out if you want to improve your meal prep game!

Serves 4

INGREDIENTS

For the buddha bowl

2 medium sweet potatoes
2 bell peppers
2 medium onions
1 cup brown rice, cooked
3 large tomatoes, chopped
1 small tin of corn
1 tin of black beans
1 avocado
1/4 jar jalapenos

For the cashew lime cream

1/2 cup cashews soaked
1 limes juice
1 clove garlic
1 cup unsweetened plant-based milk
2 tbsp jalapeno brine from the jar
1 small pinch of salt

METHOD

Pre-heat your oven to 180c, gas mark 4, or 350F. Peel the sweet potatoes, chop and deseed the red peppers, and chop the onion into large chunks. Spread them out on a baking tray, I like to use a silicone baking mat instead of oil. Roast for 25-30 minutes until cooked through and starting to char.
Prepare you cashew cream by blitzing the ingredients in a high speed blender, if you forget to soak your cashews you can boil them to 10 minutes to use in this recipe. Once your cashew cream is smooth, place it in the fridge until using.
Prep you black beans and corn by rinsing and combining them, chop your tomatoes, and avocado.
Now it's time to make up your bowls, spilt the brown rice into 4 containers or bowls, then add equal portions of black beans and corn, tomatoes, roasted veggies. Then top with avocado, cashew cream, and jalapenos.

Serve warm or place in the fridge up to 3 days as a meal prep. You can choose to add avocado and the cashew cream on the day of serving.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

How to make Kimchi ~ Vegan

183:804640822 (Rose Wyles) — Wed, 20 Jul 2022 19:18:20 GMT

How to make Kimchi ~ Vegan

Kimchi is a spicy Korean food made using the process of Lacto-fermentation for pickling vegetables, with its main ingredient being napa cabbage. It has a unique, spicy, and bold flavour that perfectly accompanies various eastern dishes. You must try this simple recipe and make mouthwatering kimchi at home!

Fermenting foods has recently risen in popularity. However, since the invention of cooking, cultures worldwide have been preserving food with microorganisms, leading to some of our most common and favourite foods. These include yogurt (made vegan), cheese (some vegan cheeses are now fermented), wine, tea, pickles, and more.

Some of the lesser-known fermented foods in the west are those commonly used in eastern countries, such as miso, kerfir tempeh , kombucha, and also Kimchi, which is one of the oldest culinary traditions that exist, with its origins spanning back thousands of years!

Kimchi mainly consists of cabbage and has a rich flavour of garlic, ginger, spring onion, chili, and other seasonings. Traditionally it's also often made with shrimp paste, which in my recipe, I have made vegan by replacing with vegan fish sauce, and even though there's no distinct fishy taste (thank goodness), it still tastes fantastic!

As Kimchi is a fermented food, it has many health benefits such as lowering cholesterol, aiding in preventing obesity, and is loaded with nutrients such as Vitamin C, B, A and K.

Consuming Kimchi is especially good for gut health as its probiotic content can increase microbiome diversity, significantly benefiting our immune health, digestion, energy levels, nutrient assimilation, and more.

Making Kimchi at home is super simple; all you do is massage brine into your kimchi vegetables, let them sit, make up and mix in your paste, then leave them for a couple of days to ferment, and you can then enjoy your homemade Kimchi.

I make my Kimchi because I have loved it since the first time I tried it, and buying it is expensive, and a tiny 220g jar can cost as much as £4.80!! With making my own, I realised I could make about 1kg regularly for around £3 in groceries per batch.

This price, baring in mind, is once I had the main ingredients such as the vegan fish sauce, gochujang, and a big bag of chili flakes which lasts ages and made it so I only had to buy the fresh ingredients, making it much more cost effective in the long run.

There are thousands of kimchi recipes out there, all claiming to be the most authentic, but the truth is they all follow a basic formula, and there is no best version other than a vegan version, of course!

Once you understand the primary method, your kimchi recipe will evolve into your recipe, as mine has done for me. I like mine extra spicy with just a hint of sweetness, which is why a lot of chili is added and some coconut nectar too. You might prefer a milder version with more salt, so feel free to adapt it.

Traditional Kimchi uses napa cabbage, spring onions, and daikon radish; however, I swapped the radish for carrot in my recipe, and you can swap the cabbage for regular green cabbage and add any other veggies you wish.

As every batch of Kimchi has its own unique favour, it's good to experiment and have fun with creating new styles; you could even try adding firm fruits, so don't be scared to be creative, and as long as you keep the basic formula intact you can't go wrong!

HOW KIMCHI IS GOOD FOR YOU

You may have heard Kimchi has many health benefits, but what are they?

Here are the top 5 benefits of consuming Kimchi:

High in probiotic beneficial bacteria

Kimchi uses Lacto-fermentation to increase the volume of probiotics it contains, aka beneficial bacteria, to create an environment favourable to increase the diversity of good gut bacteria in your gut. Kimchi is a great way to introduce probiotics into your diet. After all, a happy gut microbiome needs fibre which Kimchi is also a good source of. Fibre feeds your friendly gut bacteria, allowing them to thrive and multiply.

Kimchi is linked to the prevention and treatment of several conditions, including colds and flu, constipation, GI issues, Heart health, and mental health (read more on the gut and brain connection here )

Reduces risk of yeast infections

Kimchi has antimicrobial properties due to the Lactobacillus, which is a live bacteria found in fermented foods and is shown to inhibit candida which is the yeast that causes infections such as thrush and candidiasis, which is a form of gut dysbiosis.

Anti-inflammatory

A study found that those who ate Kimchi every day had reduced enzymes related to inflammation, suggesting a link between Kimchi and decreased inflammation in the body. Research has shown that the phytochemicals and probiotic bacteria in fermented food such as Kimchi may aid with modulating inflammatory responses.

It supports the immune system

The strain of bacteria known as Lactobacillus Plantarum found in Kimchi and other fermented foods have been linked to the immune system's efficiency. If Kimchi can help to decrease levels of inflammation, this could suggest a connection between consuming this type of bacteria and a healthier immune system. However, more research is needed to confirm this.

Aids weight loss

Kimchi is low in calories, high in fiber, and contains beneficial gut bacteria making it an excellent weight loss food. Also, the presence of both raw cabbage and chili has for a long time been linked with weight loss.

Vegan Kimchi Recipe

Makes around 1kg of Kimchi

INGREDIENTS

FOR THE KIMCHI VEGETABLES

2 heads of Napa cabbage/Chinese leaf cabbage
3 spring onions
2 carrots
4 tbsp salt

FOR THE KIMCHI PASTE

1/4 cup chili flakes, I used Chinese and regular
2 tbsp tamari soy sauce
2 shallots
1 bulb of garlic
1 inch fresh ginger
1 tbsp gochujang
1 tbsp vegan fish sauce
1 tbsp coconut nectar

METHOD

Wash and chop the veggies (Napa cabbage, spring onion, carrot).
Place in a large bowl or giant saucepan work the salt into them until they releases their juices and the cabbage reduces in size.
Leave for up to 1 hour with a weight on top to keep it submerged in its brine.
In the meantime add the kimchi paste ingredients to a blender, blitz until a thick paste forms, add small amounts of water needed to achieve this starting with 1/4 cup.
Rinse the kimchi veg that you've been soaking in the brine under fresh water. This removes the bulk of the salt.
Add the paste to the kimchi vegetables, mix in well to fully incorporate.
Add the kimchi vegetables to a sterilised large jar, or several small jars, you'll want to fill them almost to the top and push the veggies down allowing the juice to sit over the top (add additional water if needed), then place on their lids.
Leave 3-5 days to ferment and open the jar 2x a day to release gas, or leave slightly ajar watching for spills as it ferments, and if needed continue to press down the veggies under the liquid each day as this helps create a seal over your veggies protecting them from any bacterial or mold contamination.
Taste the kimchi and when it reaches your preference, then add to the fridge to halt the fermentation process.

Consume within 1 month.

Enjoy with soups, stir-frys, fried rice, buddha bowls, or as a side dish, experiment and see how you like it best!

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to https://www.thevegannutritionist.co.uk/work-with-me

Greek Cucumber Noodle Salad

183:804640822 (Rose Wyles) — Sat, 16 Jul 2022 11:03:09 GMT

Greek Cucumber Zoodle Salad ~ Hydrating and Refreshing

This salad is one of my favourite creations so far this summer. Raw cucumber zoodles tossed with salad veggies, chickpeas, dairy-free feta, and a side of both hummus and homemade tzatziki for those Greek summer vibes. The cucumber noodles make this salad hydrating, super refreshing, and overall lighter on our digestion, perfect for lunch or dinner on a hot day.

FEEL GOOD FRESH SUMMER FOOD

It's summer again! Yay! This means raw food and lots of it; I often eat high raw in the summer as I feel at my best when eating light, fresh, and hydrating foods when the air is warm.

Cucumber noodles are my new obsession, I can't believe that before this year, I'd never thought to make them before, and now I have; I can't get enough.

I find I'm buying four cucumbers every week to make this Greek-style salad as it is incredible. I love all the elements and flavours that come together perfectly. I can close my eyes and remember being in Greece a few years ago, eating foods like this... It brings back many beautiful memories.

Putting the nostalgia aside, I find this recipe super beneficial for my well-being as I know it is nutritionally balanced, healthy, super hydrating, and delicious, all energizing and satiating me.

WHY YOU SHOULD GET A SPIRALIZER!

A spiralizer is a wonderful device to own if you enjoy making salads more exciting and you love how raw foods make you feel as much as I do.

There are different types of spiralizers, some work great, and others I've had in the past, not so much. I now use a stainless steel spiralizer and haven't looked back.

It works simply; you cut your vegetable of choice to fit in the device and turn the handle to make noodles. That's it!

Raw veggies in noodles or ribbons help create a more satisfying and enjoyable texture than ordinary cut salads, especially when consuming raw foods; you need that excitement to keep on track. I cut salads less often as they do not excite me near as much as I would require them to make them frequently, so having a spiralizer was a game changer. It helped me find and enjoy salads in ways I never thought possible.

Spiralizers are not expensive, and If you treat yourself to one, this cucumber noodle salad recipe should be the first one you should try; it's my new favourite, and because it's so quick and straightforward, I find I'm making this during my busiest work days.

I'm telling you, the flavour combined in this recipe, the pretty colours, and all the curly cucumber noodles are a thing of beauty on your plate, making sure that no one will resist a salad like this!

WHAT MAKES THIS SALAD GREEK-STYLE?!

There are many wonderful foods around the world to enjoy as a vegan; every cuisine has many delicious plant-based dishes.

One of my favourites's being that of Greek cuisine. I love their queen olives, fresh salad veggies, homemade tzatziki, alongside hummus , and chickpeas that go with everything raw, which is why I've combined them here for that mix of flavours that brings back many fond memories of the times I'd visited the country.

I also enjoy some dairy-free greek-style feta (I went the brand Violife for this recipe) to replace the sheep and/or goat milk version, as this is preferred for the vegan lifestyle that encourages causing the least harm to others. I think goats and sheep are pretty cool, so I wouldn't like the thought of their milk being used to feed me instead of their babies.

Making sure my tzatziki is dairy-free, I make my own! I use a greek-style oat yogurt as the base, then add salt, lemon juice, dill, garlic, and cucumber, and it tastes just as I remember it, especially after letting it marinate in the fridge overnight. I use this for many days after whipping up a batch, and I love adding it to my fresh salads for those Greek vibes. It's also fantastic as a dip or inside pita along with falafels.

Greek Cucumber Zoodle Salad Recipe

The perfect summer salad combining fresh cucumber noodles, salad veggies, chickpeas, dairy-free feta, and a side of both hummus and homemade tzatziki.

Serves 4

INGREDIENTS

1 tin chickpeas
100g vegan Greek-style feta cheese
1 onion sliced
1 cup cherry tomatoes, diced
1 cup olives, sliced
2 large cucumbers, spiralized
handful fresh raw greens per bowl, I used homegrown lettuce
1 tbsp per bowl of homemade or store-brought hummus
1 batch of homemade tzatziki, below

Homemade Tzatziki Recipe

1/2 a pot of Greek-style or plain dairy-free yogurt, I enjoy oat or coconut
1/2 a cup of grated cucumber, I use leftovers from spiralizing or leftover cucumber which I've frozen
1 clove garlic, finely minced
1/2 cup fresh dill, chopped, can substitute dried dill, though fresh tastes best
1/2 a lemons juice
Pinch of fine sea salt to taste

METHOD

Use a spiralizer to create cucumber noodles, you will have to cut the cucumbers in half, so you can spiralize each half into each bowl for 4 servings. Keep the ends of the cucumber leftover from spiralizing to make your tzatziki.
Place all the ingredients for the tzatziki in a bowl and mix well, store this in the fridge until using it improves in taste the next day, so make in advance if you can. I often freeze my cucumber ends and use them to make this dip as a "no waste" solution. Stores well up to 1 week in the fridge.
Top each bowl of cucumber noodles with chickpeas, onion, tomatoes, olives and vegan feta, adding hummus and your homemade tzatziki on the side.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Fruit and Yogurt Breakfast Bowl

183:804640822 (Rose Wyles) — Wed, 13 Jul 2022 10:40:19 GMT

Fruit and Yogurt Breakfast Bowl Dairy-Free ~ Nut-Free ~ Vegan

This is a super simple and oh so pretty way to serve delicious fruits with yogurt, and it's perfect for summer weather!

These breakfast bowls are super healthy to enjoy everyday and perfect for warm summer mornings. I find myself eating fruit and yogurt several days a week for my breakfast as I love the combination of flavours that you can create; I've been using the greek-style oat yogurt atm which I love, and it's great that it's also lower in fat than the coconut greek-style version.

I also make this fruit and yogurt bowl in various ways using different ingredients depending on what I have available and what I fancy on the day. So, if you're the type of person that gets bored with having the same breakfast the same way each day like me, you can swap and change the fruits and toppings around to make it more exciting and suitable for what is seasonal too.

It is as simple as adding yogurt to a bowl with the fruit of choice and some of your favourite toppings; that's it! A quick and easy breakfast such as this is great for busy lifestyles. It can also be pre-prepared the night before, or meal prepped several days in advance and stored in the fruit until required.

Combining fruit with yogurt is also an excellent way to start your day right for your gut health, as this combination provides you with both prebiotics and probiotics simultaneously. This is because fruits are an excellent source of antioxidants, prebiotic fibres, and polyphenols, which promote digestive health, and yogurt contains beneficial bacteria cultures, making it a good source of probiotics.

THE HEALTHY BENEFITS OF USING DAIRY-FREE YOGURT

The best part of having a dairy-free alternative is that it is dairy-free! This lack of dairy is what makes it the superior option. However, yogurt is associated with significant health benefits, and those from consuming dairy-free yogurt are worth noting.

It's a great way to boost immunity, thanks to gut-healing probiotics! Probiotic foods such as cultured yogurt, combined with fruit, are a great way to add prebiotics and probiotics simultaneously, further boosting gut health .
It's better for your digestion, as dairy yogurt can lead to digestive issues in many people. Over 70% of the world's population is lactose intolerant, and many still consume dairy as it is widely available and thus suffer from GI issues; opting for dairy-free alternatives can help heal the gut and eliminate any further problems.
You can opt for the higher fat dairy-free yogurt such as coconut yogurt, which is excellent for children's brain development, or the lower fat yogurts such as oat or soy for more protein which can aid with weight loss.
It's a versatile ingredient, as yogurt can be enjoyed with savoury meals too, such as to make things like tzatziki, soured cream, salad dressings, wrap fillings, various dips, and buddha bowl additions.
Good source of Calcium, Vitamin D, and Vitamin B12, as many dairy-free yogurts are fortified with these essential nutrients.

Be sure to opt for a natural dairy-free yogurt low in added sugars and saturated fats; my favourite options are oat, almond, soy, coconut, cashew, and hemp.

Fortunately, you can walk lighter on the earth, save money, and enjoy the benefits of making your dairy-free yogurts at home, which are great for those looking to reduce plastic waste and save money on essential food items.

Here is a list of recipes if you would like to make your yogurt!

Fruit and Yogurt Breakfast Bowl Recipe

Serves 1

INGREDIENTS

3-4 heaping tbsps of dairy-free yogurt of choice, I'm using greek-style oat
1 piece of fruit chopped, I used banana though apple, pear, orange, etc works well
1/2 cup frozen berries of choice, I used raspberries and I let them defrost before using
1 tbsp hemp seeds, can swap for milled flax or chia seeds
1 tbsp sugar-free vegan dark chocolate chips, I use this brand or swap for cacao nibs
1 tsp syrup sweetener of choice, I used coconut nectar though maple syrup or alternative works!

METHOD

Add your yogurt to a breakfast bowl, top with fruit, defrosted berries, chocolate chips, hemp seeds and a drizzle of syrup.
Serve immediately

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Mediterranean Quinoa Salad

183:804640822 (Rose Wyles) — Tue, 05 Jul 2022 21:07:41 GMT

Mediterranean Quinoa Salad Meal Prep

This is how vegans make salad! And this salad is just what you need this summer! It's a delicious Mediterranean salad filled with fresh veggies and herbs, creamy vegan feta, salty olives, and a sure favourite tahini lemon dressing!

Meal prepping this Mediterranean salad is now my new lunch favourite, it comes together in minutes once my multicooker beeps to tell me my quinoa is ready to fluff up, and there's even enough for several days.

Now, I must tell you about one of my favorite meal prepping gadgets that improves my ease of cooking to a massive degree and that is my lakeland multi cooker. I just love that it cooks perfect rice, oatmeal, and quinoa every single time without fail. I use it multiple times each week to make bigger batches of grains (it also makes soup, yogurt, cakes, and slow cooks!), and so I truly believe that having some kind of multi/rice/pressure cooker it is a must have for meal preppers and those with busy lifestyles.

Not only is it super simple to make, but you also have the benefits of a true superfood and super heart-healthy quinoa, providing the perfect base for this deliciously easy salad that everyone will love and enjoy!

If you've never tried quinoa or are new to making epic vegan salads that will impress everyone, or you are interested in meal prep recipes that you won't get bored of eating come the 4th day of the same, then this is a perfect the recipe to start you on!

When chilled, quinoa is so ultra-delicious, especially when served with the exquisite flavours from the lemon tahini dressing, olives, and creamy vegan feta.

Making the lemon tahini dressing is soo easy, and it goes with almost any salad! I've personally not tried a salad it hasn't gone with, and it's my go-to number one favourite when using quinoa as my base. It just gives the quinoa the best flavours. I can't get enough, it is probably why I've been meal-prepping quinoa salads like this for weeks now with no end in sight, and it's definitely because of this tahini lemon dressing quinoa combo! Amazingly, you'll have to try it to see for yourself.

I've been buying the Violife Greek-style now, and I love it; there's also Sainsbury's own brand of Greek-style vegan cheese, which is also super, though I do not live near their store atm, so I am sticking with Violife for now. You could also use homemade tofu feta, which is great to make in advance, and leave it in the fridge to marinate a day or two before using!

I served this meal with some spicy hummus I brought at the local market, and my homemade tzatziki which is simply grated cucumber in Greek-style oat yogurt, with lemon juice, minced garlic, fresh dill, and salt. I let this sit in the fridge over a few days and add it to my meals, or I add it to my meal preps such as with this quinoa salad and I find it's still perfectly good on the 4th day.

I used regular plain white quinoa for this recipe; you could opt for tri quinoa, black, or red quinoa; it's up to you, really. I find the price of quinoa is not cheap for the amount you get from my local supermarket; for comparison, it's currently £2 for 300g packet.

So, with that in mind, I went on the hunt elsewhere to see if I could get it cheaper in a bigger packet, as I found I could get 1kg of organic white quinoa for £3.99!! Here's the link . Go check them out!

The benefits of quinoa are pretty astounding, and as a nutritionist, it is one of my favourite grains to recommend my clients start benefiting from.

Here are the top five health-impacting reasons to include quinoa in your diet!

1. Aids with Weight loss

Amazingly, such a small amount of this tiny grain fluffs into a decent-sized serving that will keep you feeling full for a longer time compared to that of refined grains. Quinoa is also a source of complete plant-based protein, which aids in improving your metabolism and maintaining healthy blood sugar levels. Consuming quinoa and other whole grains reduce body fat efficiently, as it is easily digestible and low in saturated fat.

2. Bone Building

Quinoa is rich in magnesium which works for your bone health, and this mineral plays a role in the formation of bones. Quinoa is also high in protein , with around 8 grams per cup cooked, with all 9 of these essential amino acids that your body needs also serve as a building block for your bones. Studies show that both magnesium and manganese present in quinoa can help to prevent bone diseases such as osteoporosis.

3. Improves Skin

Quinoa is rich in vital B-vitamins, which help prevent age spots and other conditions related to skin pigmentation by reducing the deposits of dark melanin in the skin. All shows that consuming foods in their whole, unprocessed state will keep you looking and feeling younger as you age.

4. Heart Health

Healthcare professionals are now recommending quinoa as a food for those with heart issues. This is because quinoa is an excellent source of calories that doesn't increase cholesterol levels, unlike all animal products due to the amount of saturated fat and cholesterol they contain, which over time damages heart health. By opting for whole grains such as quinoa alongside legumes and veggies instead of meat, you can lower your cholesterol levels, reducing further damage to your heart.

5. Improves Metabolism

Quinoa is a fibre-rich food that is high in carbohydrates and low in fat; it also with high protein content and rich minerals. This is the perfect food to ramp up your metabolism and reduce the risk of metabolic syndrome , something that healthcare professionals see too often; this is the medical term for a combination of diabetes, high blood pressure (hypertension), and obesity. Adding quinoa to your daily diet in the place of refined grains can slow the progression of numerous diseases, as shown by multiple studies; it truly is a superfood to support your health and longevity.

Since quinoa is entirely gluten-free, it is the perfect food for those following a gluten-free diet. It also has excellent digestibility, decreasing the risks of developing an adverse reaction to quinoa for food-sensitive people.

Mediterranean Quinoa Salad Recipe

Serves 4

INGREDIENTS

1 quinoa cup, cooked
1 red bell pepper, sliced
1 tsp olive oil
1/4 cucumber
1/2 cup cherry tomatoes
1/2 cup olives
1/4 cup vegan feta, chopped
8 sun-dried tomatoes, rehydrated, chopped

Tahini dressing

2 tbsp tahini
1/2 lemons juice
2 tbsp apple cider vinegar
1 tsp oregano
1 tbsp nutritional yeast
pinch of salt
1/4-1/2 cup water to reach desired thickness

Optional add-ins

tzatziki, find the recipe here
hummus, check out my red pepper hummus recipe here
fresh herbs, I added dill and basil
chili flakes
salad greens of choice

METHOD

Cook your quinoa to packet instructions, make sure you rinse it well prior to cooking to remove any bitter taste.
Pan-fry sliced red peppers in olive oil until slightly charring, set aside.
Chop your tomatoes, and cucumber, set aside.
Make your tahini dressing by adding everything to a jar and shaking up.
Plate up your salad in bowls, tubs, or jars starting with quinoa, then roasted red pepper, cucumber, tomatoes, then top with vegan feta, olives, and sun-dried tomatoes. Add in your additional toppings of choice here as well.
Then, drizzle over your tahini dressing and serve or store for up to 3 days in the fridge as meal preps.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Tofu Breakfast Hash ~ High Protein ~ Low FODMAP ~ WFPB ~ Vegan ~ Gluten Free

183:804640822 (Rose Wyles) — Sat, 28 May 2022 14:02:16 GMT

Tofu Hash ~ High Protein ~ Low FODMAP ~ WFPB ~ Vegan ~ Gluten Free

The plant-powered way to start your weekend or a great post-workout meal that is nutritionally balanced, quick to make in less than ten minutes, and is high in plant-based protein!

Level up your scrambled tofu with this tofu hash recipe; it's the ultimate breakfast for champions!

This quick and easy vegan tofu hash recipe is made with roasted red peppers, cumin seeds, and organic turmeric. It would work great as a delicious side dish, main dish, breakfast item, or filling for your lentil wrap (check out the recipe here , I made mine bigger with more lentil batter for this tofu hash recipe).

It only takes about 10 minutes to make with a great shortcut of using pre-cooked potato leftover from previous meal. And it's beautiful on the plate with red, yellow, and green colors. Don't you just love eating the rainbow?!

5 REASONS YOU'RE GOING TO LOVE THIS TOFU HASH RECIPE

Super Versatile - Check what you've got in your fridge and cupboard and add whichever veggies you like; this recipe can also be served in many ways, from wraps to main dishes.
This recipe is low-FODMAP , vegan, high-protein, gluten-free, dairy-free, and healthy!
It makes a nice change to plain tofu scramble.
Tastes AMAZING!
Quick and easy to make within 10 minutes, using simple minimal ingredients!

HOW TO SERVE YOUR TOFU HASH

Side Dish - This tofu hash recipe makes a great side dish for any salad, vegan BBQ table, veggie burgers, or lentil wraps.
Main Meal - Add a grain such as bread, lentil wraps, whole grains such as rice, quinoa, or buckwheat with more vegetables to make a more substantial main meal.
Breakfast/Brunch - I love this recipe as a weekend brunch. It sets me up all day until I have dinner in the evening; I know I'm easily hitting half my daily protein requirement with this meal alone, with the lentil wraps included!
Post-Workout Meal - Going hard in the gym or outside in nature for your exercise routine requires you to carefully plan what you eat to ensure you're getting the correct balance of macronutrients. This recipe will help fuel your workouts and aid you to continue pushing yourself and improving your physical capabilities.
Wrap Filling - I made this tofu hash recipe to go inside my lentil wraps that I made recently using this recipe . All I did differently was instead of using the batter to make ten wraps, I doubled the batter for each to instead make five giant wraps.

EXTRA VEGAN-FRIENDLY ADD-INS

Tailor this recipe to your tastes with variations and substitute's that you can experiment with.

Silken tofu, Burmese tofu, pumfu , or lentil tofu would be a great way to replace the firm tofu I used in this recipe. Apart from silken tofu, the other three suggestions are soy-free.
You can use sweet potato instead of white potato in this recipe or mix both. I like to boil or steam extra potatoes when making other recipes, so I have some in the fridge for making this recipe in just 10 minutes.
Other vegetables such as onion, mushroom, tomato, and spinach could be added or substituted for the red roasted pepper.

VARIATIONS ON FLAVOURS

Play around with different spices depending on what you like or have in your spice rack. These other spices could be smoked paprika, garam masala, ground coriander, garlic powder, or perhaps some chili flakes, powder, or hot sauce would work well.
You can also try spice blends such as Mexican Taco, Moroccan Ras el Hanout, Lebanese Baharat, and Indian Curry Powder. I've tried and loved all of these in my scramble tofu so I know they would work great in this recipe too.
Some herbs would go nicely with this dish. Try Italian mixed herbs, fresh/dried thyme, basil, rosemary, or oregano!

ADD MICROGREENS TO YOUR TOFU HASH

You can also add a wide range of microgreens to top your tofu hash and provide an extra phytonutrient boost! I grew my chia microgreens which I used in this recipe; they are high in nutrients that bring energy and strength for building strong bones and teeth and help to lose excess weight. Chia is among the highest source of plant-based omega-3 and is rich in protein, calcium, Vitamin C, Iron, and potassium. Hence, they are one of my first choices to grow easily at home as microgreens.

Read more here about why I recommend adding microgreens to your meals and click here to learn how to grow chia seeds.

Tofu Hash Recipe

Serves 2

INGREDIENTS

200g 1/2 a block of firm tofu, cut into small cubes
2 medium potatoes, sliced and pre-boiled until just cooked
1/2 a roasted red pepper, I used one from a jar, cut into thin strips
1/2 tsp cumin seeds
1/4 tsp turmeric
Pinch of salt and black pepper

Optional toppings

Avocado
Lentil wrap or bread of choice
Kimchi Kraut or Sauerkraut
Chia microgreens or alfalfa

METHOD

Add pre-cooked sliced potato to a frying pan along with cumin seeds and cook until browned on each side, around 5 minutes. I use an eco non-stick frying pan so no oil is needed.
Add the tofu cubes, roasted red pepper, and spices.
Cook a further 2-3 minutes until cooked through.
Serve with your choice of accompaniments, I went with avocado, lentil flatbread, kimchi kraut, and chia microgreens.

Enjoy!

Below are the nutrient values per serving without the accompaniments.

Macronutrients per serving:

Kcal: 250

Protein: 13g

Fat: 4.7g

Saturated Fat: 0.57g

Carbs: 40g

Fibre: 5.4g

Micronutrients per serving:

Vitamin C 62% RDI

Vitamin B6 50% RDI

Potassium 20% RDI

Iron 19% RDI

Magnesium 17% RDI

Zinc 9% RDI

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Two-Ingredient Lentil Wraps ~ High Protein ~ WFPB ~ Gluten-free ~ Grain-free ~ Vegan

183:804640822 (Rose Wyles) — Wed, 25 May 2022 16:53:38 GMT

Two-Ingredient Lentil Wraps ~ High Protein ~ WFPB ~ Gluten-free ~ Grain-free ~ Vegan

Soft crispy homemade lentil wraps, perfect to use for your favourite fillings or to accompany savoury and sweet dishes. These will boost your protein intake!

These easy and delicious high-protein lentil wraps are grain-free, nut-free, and dairy-free; they also pack a punch when it comes to protein with 5g per serving. They are strong and flexible, allowing you to fill them with whatever you fancy without the risk of them breaking apart. Depending on the size of the pan and how big you make them, you can easily bend, fold, or roll them up for tacos, wraps, tortillas, enchiladas, or quesadillas!

Lentils are a staple food of many countries, including those in india and the middle east for centuries, and they are also a great food to go with almost any savoury dish! What's incredible about these lentil wraps is that you could also use them as a sweet pancake, adding a little sweetness to the recipe and then topping them with maple syrup and bananas or berries like any other sweet pancake. You'll know they are high in protein, low in calories, and low in fat, especially compared to other pancake recipes that are far less healthy!

Since becoming vegan, lentils have become an essential source of nutrition; they are incredibly versatile and convenient to add to various plant-based and vegan meals. They are cheap, accessible globally, and easy to buy and store in bulk, the perfect pantry gem.

What's great about this recipe is these are SO easy to make at home! All you do is soak the red lentils, blend with water until smooth, spoon a small or medium amount of liquid into a pan, and cook for a couple of minutes on each side; that's it!

Learn how to make these soft, flexible tender homemade wraps with just two ingredients (red lentils and water!).

Making these into tortilla wraps would be great for your fajita nights or a quick lunch wrap filled with whatever you have handy!

You can make them any size you want, depending on the size of your frying pan. I cooked mine oil-free as I have these awesome non-stick eco frying pans , no oil needed to fry things like tofu, veggies, or these lentil flatbreads.

These lentil wraps far exceed store-brought wheat wraps by their impressive protein intake and by containing only one main ingredient plus water, you know exactly what you are consuming is healthy and wholesome.

Nutritional Overview

Lentils are rich in Iron, Potassium, Fiber, Folate, and many other beneficial plant chemicals called polyphenols. These nutritional properties have immensely positive effects on our health, and many studies reflect this. The high protein content in lentils is excellent for people who wish to increase their protein intake without the adverse effects of saturated fat. Lentils are also naturally gluten-free, making them a great everyday staple for gluten-free diets. Including lentils is also great for people with diabetes as they are low GI, and consuming legumes can help control blood sugar spikes and reduce insulin resistance.

Protein

Combining legumes such as lentils with a whole grain such as rice or quinoa, which most would consume in an everyday balanced meal, can provide the same quality protein as meat without any harmful components of consuming animal protein.

With just half a cup of lentils boasting 12g of protein, it's easy to take advantage of the high protein content and use this to keep you fueled up all day long.

Fibre

Lentils provide a fantastic amount of fibre, and just a single 1/2 cup serving gains you 30% of fibre needed each day. Regular fibre consumption supports normal bowel function and aids the growth of healthy gut bacteria. Also, having a high fibre diet can help keep cholesterol levels in check and protect against type-2 diabetes and colon cancer.

It is also worth noting that all plant-based food contain fibre, and animal-based foods contain zero fibre. So the whole food plant-based foods you consume and the fewer animal-based foods you consume, the better long-term health benefits you will receive from your dietary fiber intake, including a lesser colon cancer risk.

Iron

Did you know? That same half a cup of lentils also provides you with 15% of your daily Iron requirement! Iron in our diet is vital for healthy blood, muscles, and energy levels. All legumes contain a good source of plant-based Iron. When a high Iron food such as lentils is combined with a food rich in vitamin C, like vegetables or fruits, the absorption of the Iron is increased.

This Iron absorption improvement is also the case with foods rich in beta carotenes , such as those bright orange coloured foods, like carrots, sweet potatoes, and winter squashes.

Iron plays an essential role in forming hemoglobin in the blood and myoglobin in the muscles, both carrying oxygen to our cells. This is why fatigue and tiredness are usually the most common symptoms for those that Iron deficient.

Knowledge of correct food combinations and good food choices is vital for gaining the nutrients such as Iron that we need each day.

Manganese

Lentils are a great source of manganese, and this mineral is stored mainly in our bones and major organs, including the liver, kidney, and pancreas.

Manganese is an essential mineral that is part of the antioxidant system in the mitochondria, and i t is also involved in metabolism, bone development, and the creation of collagen for wound healing. Manganese is abundantly found in a wide range of plant-based foods that include nuts, seeds, grains, legumes, vegetables, herbs, and spices

Manganese plays a vital role in maintaining normal blood sugar levels and protecting your cells against free radical damage.

Potassium

Getting enough potassium in our diets is often overlooked. The more sodium you consume, the more potassium is needed to balance your electrolytes which is especially important for those who keep fit and wish to increase their athletic performance. Potassium can counteract the adverse effects of sodium and is shown to lower blood pressure.

Potassium requirements can be affected by climate and physical activity, the use of diuretics, and the intake of other electrolytes, notably sodium.

Aiming for the ratio of two to one of potassium at around 3000mg to 1500mg of sodium per day is preferred, though the more potassium per day you consume the better, some recommendations for potassium are as much as 4700mg per day. This is no easy task if you rely on packaged food; looking at some of the canned soups, you'll see that a serving alone is pushing over half of your sodium intake (1g = 1000mg). Your daily intake of sodium should be around 1500mg.

However, it is much easier to limit sodium and up your potassium levels if you opt for whole plant-based foods rich in potassium and naturally low in sodium. And at the same time, aim to drastically reduce your intake of processed foods low in potassium and high in sodium.

It has been suggested in this study that diets high in animal protein and low in potassium diet could induce a low-grade metabolic acidosis that could induce demineralisation of bone, osteoporosis and kidney stones. An inadequate intake of dietary potassium may also increase the risk of cardiovascular disease, particularly stroke.

Folate

Lentils are an excellent source of folate; they provide the highest source of folate of all plant-based foods! Folate is the natural form of Vitamin B9 , and it has many benefits. Folate helps to form DNA and RNA and is involved in protein metabolism.

Folate also helps to support the formation of red blood cells and proper nerve functions. Folate also plays an essential role in lowering artery-damaging homocysteine and may help protect against developing heart disease, cancer, and dementia.

Folate is most commonly known as necessary for pregnant women, as it is vital for supporting maternal blood volume and protecting against neural tube defects such as Spinal Bifida .

I enjoyed my lentil wraps stuffed with some vegetable curry, white rice, and some veggie burgers I made with the soybean pulp, aka okara leftover from making tofu. Be sure to keep an eye out for a recipe for both tofu making and okara recipes, as I will be posting soon.

Two-Ingredient Lentil Wraps Recipe

Making these wraps are simple, easy, fun, and nutritious. You can significantly boost your daily protein intake by adding a couple of these wraps alongside lunch or dinner, as they contain 5g of protein each! Increasing your protein intake with natural whole plant-based foods and being mindful about what ingredients you're adding to your diet will aid you with your health and fitness goals.

Makes 10 wraps

INGREDIENTS

1 cup dry red lentils
2 cups water
Pinch of salt for serving savoury or sugar for sweetness, optional

METHOD

Soak them for a minimum of 2 hours or overnight, this makes them more digestible and easier to blend.
Add the water to the lentils and blend them for around 1 minute or until smooth, you do not want any pieces of lentils remaining in your batter.
Heat a non-stick frying pan of your choice in size, a small pan will produce more wraps compared to a larger frying pan. Pick up the pan and twirl to distribute the batter around and make the wraps thinner.
Cook for two-three minutes and flip to cook the other side, I found they naturally release from the pan when they are ready to flip, you can use a spatula or the pancake flip method to turn them. If you do not have a non-stick pan you may want to use a tiny bit of oil.
Make up all your wraps and use right away or store them until using.

Enjoy with scrambled tofu, cooked breakfast, alongside curries, as lunch wraps., be creative!

Macronutrients per serving:

Kcal: 67

Protein: 5g

Fat: 0.2g

Saturated Fat: 0.03g

Carbs: 11.5g

Fibre: 5.8g

Micronutrients per serving:

Iron 18% RDI

Thiamin 14% RDI

Zinc 8% RDI

Potassium 4% RDI

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

Almond Buckwheat Noodle Salad Gluten-free, High-Protein, and Vegan

183:804640822 (Rose Wyles) — Sat, 14 May 2022 16:53:59 GMT

Almond Buckwheat Noodle Salad Gluten-free, High-Protein, and Vegan

This high raw buckwheat noodle salad is a great take-to-work lunch. You could swap the edamame for tofu to maintain it's high protein content.

Summer Fresh Food

If you've yet to try cold noodle salads this is the best one to ease you into them, with crisp lettuce greens, crunchy toasted pumpkin seeds, chewy noodles, and a deliciously rich and creamy sauce, this recipe is sure to become a household favourite and a regular addition to your favourite summer dishes.

This buckwheat noodle salad is a high raw recipe as apart from the pumpkin seeds which are way nicer toasted and the buckwheat noodles everything else is raw. Raw foods are great to include into your diet as unlike their cooked counterparts they digest much faster, which means less overall energy spend digesting and more energy for you. Just think of what more we can achieve in each day if only we had more energy?!

This is also the type of salad for those who aren't really a fan of salads but know they should eat them for their health benefits, I would know as I am one of these people. Never really liked salads much because they've always been rather boring and if containing too much raw veggies, a jaw ache. Nowadays I try to find salad recipes that are not only more colourful and exciting but also ones that I will keep coming back to time and time again. This so happens to be one of those salads.

Sometimes I switch up the ingredients, using peanut butter as the main dressing component or use tofu instead of edamame beans for the main protein source, you could also swap and change the salad ingredients depending on what you have in your fridge that needs using up.

This salad consists of buckwheat or soba noodles that are cooked and then run under a cold tap to prevent them cooking any further, they are also served cold which is a must try as I find that their flavour is enhanced and the texture is also favourable.

Top 5 benefits of buckwheat noodles

Despite having 'wheat' in its name, buckwheat is a seed and is sometimes referred to as a pseudo-grain. It is also a naturally gluten-free grain, so this makes it a great addition to those that are celiac or opting for gluten-free diets.

There are many health benefits of adding buckwheat to your diet, either in its whole grain state or its noodle and pasta forms. Either way, it's a fantastic grain to add to your diet, and here are some of the top five benefits.

Naturally, Gluten-Free Grain - Some buckwheat products such as noodles and pasta may not be gluten-free by default as some add 20-40% wheat flour. Check the label and look out for ju-wari soba if buying in your local Asian supermarket, as these will be made with 100% buckwheat.
Rich in Antioxidants - Buckwheat has a decent antioxidant profile, which is better than many common grains like oats or wheat. Buckwheat also contains plant compounds such as rutin, which is one of the richest sources of d-chiro inositol that has been found to have antihyperglycemic effects and thus beneficial to those with diabetes.
Helps Blood Sugar Management - Buckwheat is a rich source of fibre, and benefits from a low to medium glycemic index. This means buckwheat has moderate effects on blood sugar levels and may even help to balance and lower blood sugars after ingestion. Studies suggest this effect may be due to buckwheat's soluble carbohydrates that make cells less responsive to the hormone insulin and thus help to delay the absorption of sugars.
Supports a Healthy Heart - Buckwheat contains multiple heart-healthy nutrients such as magnesium and fibre. In addition, it is a good source of plant compounds called rutin and quercetin, which have both been found to have heart-protecting antioxidant properties.
Helps Balance Cholesterol - Buckwheat may help improve cholesterol levels. Studies show that a protein in the seed binds with cholesterol, inhibiting its absorption into the blood.

Almond Buckwheat Noodle Salad Recipe

Serves 2

INGREDIENTS

For the salad:

100g dry buckwheat/soba noodles, king soba are gluten-free
1 cup edamame beans and/or tofu
1 small avocado, chopped
4 cups of chopped lettuce
2 spring onions, sliced
1/4 cup pumpkin seeds
Fresh coriander for garnish

For the almond dressing:

2 tbsp smooth almond or peanut butter
1 tsp soy sauce or tamari
1 clove garlic, minced
1/2 lemon or lime juice
1 tbsp hot sauce
1/4 cup water

METHOD

Boil a pot of water and then once it is boiling, add your dry buckwheat noodles, turn the heat down to a slow simmer and cook for 5 minutes or until just cooked. Immediately rinse in cold water, set aside. You can rinse again in cold water before serving if they start to stick or toss in a little sesame oil.
Place the pumpkin seeds in a frying pan, do not add oil. On low heat toast the pumpkin seeds until they start to pop, move them around in the pan to stop them burning, when over half the seeds have popped, set aside.
Slice your salad veggies, mix the ingredients for the almond sauce in a bowl.
Plate up the ingredients, first the lettuce, salad veggies, then the noodles, edamame beans, almond sauce, fresh coriander, and toasted pumpkin seeds.

Enjoy!

Macronutrients per serving:

Kcal: 622

Protein: 27.7g

Fat: 32g

Saturated Fat: 5g

Carbs: 68g

Fibre: 14g

Micronutrients per serving:

Phosphorus 76% RDI

Magnesium 74% RDI

Zinc 52% RDI

Iron 33% RDI

Potassium 30% RDI

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

Healthy Salted Caramel Overnight Oats Gluten-free Dairy-free Sugar-free

183:804640822 (Rose Wyles) — Fri, 13 May 2022 12:33:25 GMT

Healthy Salted Caramel Overnight Oats Gluten-free Dairy-free Sugar-free

If you enjoy a sweet breakfast then this gluten-free vegan oats recipe is just what you need!! The gooey superfood-boosted caramel porridge comes together in just minutes and soaks overnight so it’s ready for a quick morning meal!

These overnight oats combine simple creamy banana oats topped with delicious sugar-free caramel made with dates and peanut butter with a pinch of salt to bring out the flavors and make them pop!

The oats are also naturally sweetened with bananas to create the perfect balance between caramel and creamy soaked oats.

Overnight oats are a fantastic summer food for those early mornings; having this as your breakfast will help keep you full until lunch with plenty of energy to power through your morning.

Oats have a well-balanced nutritional composition; they are a good source of carbohydrates and quality protein with good amino acid balance. Plus, oats contain a high percentage of oat lipids, predominantly unsaturated fatty acids, minerals, vitamins, and phytochemicals.

When we eat WELL we feel GOOD

Food affects the way we feel, and we all know that eating well provides us with the energy our body requires to function each day. However, the food we choose to eat each day also affects our mental well-being. For example, In the past, when I used to consume both caffeine and processed sugar , I found myself more anxious and tired. This turned into a cycle of wanting to consume more of these foods each day to bridge that gap when the unnatural energy these foods provided wore off, resulting in increasingly more of the same anxiety and fatigue.

Swapping these addictive substances in favour of natural sugars and complex carbohydrates combined with other nutritionally dense foods helps us gain the energy we need without the highs and lows of caffeine and added sugars. It's been eight years since I stopped drinking caffeinated teas and coffee and opted for more suitable meals to meet my nutritional requirements. Since then, I have found balanced energy during the day, feeling naturally tired before bedtime instead of sometimes hours tossing and overthinking, and feeling naturally hungry before meals without incessant hunger. Plus, normal anxiety levels without the burning fear of things not yet come to pass.

Many studies show our body's inflammatory response to certain foods, such as sugar, mainly highly processed foods containing refined sugars, leading to side effects like low mood , anxiety , brain fog, fatigue, digestive issues, etc. So, with this in mind, it is crucial to pay attention to what we consume daily for our physical health and our mental well-being.

The importance of balancing our electrolytes

Dietary potassium deficiency, common in Western diets, raises blood pressure and enhances salt sensitivity. For our potassium requirements, this breakfast is excellent as the dates, oats, and bananas are loaded with potassium, helping us modulate our electrolytes.

Potassium is an essential mineral and electrolyte involved in heart function, muscle contraction, and water balance. A high intake may help reduce high blood pressure, salt sensitivity, and the risk of stroke. Additionally, it may protect against osteoporosis and kidney stones.

Adding potassium-rich foods into your diet, such as those provided within a whole food plant-based diet , including those present in this recipe, should help to improve your overall energy levels, fitness, and hydration.

Healthy Salted Caramel Overnight Oats Recipe

Serves 2

INGREDIENTS

For the oats

90g oats, gluten-free oats if necessary
2 cups hazelnut milk or plant-based milk of choice
2 tbsp chia seeds
1 banana

For the caramel

8 small pitted dates or 3 medjool
1.5 tbsp peanut butter
3 tbsp boiled water, more if needed
Pinch of salt
1 tsp maca powder, for hormone balancing , optional

For topping

Dark chocolate chips , for sugar-free I use these

METHOD

For the oats, mash the banana and mix in a medium-sized jar with the oats, chia seeds, and plant-based milk. Place in the fridge to chill and start to thicken up.
For the dates, pit them and mix with freshly boiled water in the blender, leave them to soak a little while if they are quite firm, blend with the peanut butter until you get a paste.
Spoon the date caramel onto the top of the oats, and leave in the fridge to chill overnight.
Top with dark chocolate chips if you like before serving.

Macronutrients per serving:

Kcal: 450

Protein: 12.5g

Fat: 17g

Saturated Fat: 3.3g

Carbs: 67g

Fibre: 12g

Micronutrients per serving:

Calcium 51% RDI

Magnesium 42% RDI

Zinc 26% RDI

Iron 56% RDI

Potassium 30% RDI

I hope you enjoy making this Salted Caramel Overnight Oats Recipe!

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Rose Wyles - The Vegan Nutritionist

Vegan Mushroom and Leek Pie

183:804640822 (Rose Wyles) — Thu, 05 May 2022 15:24:04 GMT

MUSHROOM AND LEEK PIE ~ VEGAN, DAIRY-FREE, AND GLUTEN-FREE

Make your traditional Sunday dinner unforgettable with a slice of this delicious pie!

WHY YOU SHOULD MAKE THIS VEGAN MUSHROOM AND LEEK PIE

This vegan mushroom and leek pie is meaty, juicy, filling, and scrumptious! It is all the better vegan, dairy-free, and has the easy gluten-free option. This pie is stuffed with oyster mushrooms, leek, and a creamy sauce alongside puff pastry, making it hearty and healthy at the same time.

In the UK, where I am from, It is traditional to have what is referred to as a Sunday dinner; this usually involves potatoes, veggies, gravy, and the main accompaniment. While many of the meat replacements and processed vegan alternative foods are not nutritionally balanced, this is an easy and healthier alternative that you can make at home.

Since I've been plant-based, the central part of the traditional Sunday dinner has taken many different forms, from tofu quiches to bean wellington. I also love shepherd's pie, hotpots, bean burgers, casseroles, and pies with pastry such as this leek and oyster mushroom pie that has been enjoyed many times on a Sunday. What I feel is most important is making sure that the main component of your meal provides ample nutrition, protein, and calories, which will leave you feeling satisfied afterward.

THE INCREDIBLE HEALTH BENEFITS OF OYSTER MUSHROOMS

Oyster mushrooms are also known as Pleurotus ostreatus by their Latin name. The generic name Pleurotus is Latin for 'side ear,' which refers to the lateral attachment of the stem, and ostreatus is a reference to oysters as the shape of the mushroom's fruiting bodies that often resemble oyster shells. These mushrooms grow wild in various locations worldwide, even in the UK, where I have been fortunate to identify, harvest, and cook with them fresh last autumn. Click here to see my Instagram post.

Many people now know that mushrooms are a great meat replacement for those wishing to adopt a plant-based diet. They are also a fantastic superfood and one that we should be adding to our arsenal of health-promoting staple foods.

Here are some of the benefits of adding oyster mushrooms to our diet.

Immune System Support: the beta-glucans in oyster mushrooms make them one of the best foods for protecting your immune system against short and long-term illnesses.
Anti-Cancer Properties: oyster mushrooms have antitumor and anti-metastatic properties toward cancer cells. They may help prevent the enlargement and spread of cancer cells in the body. For example, a human study suggests that oyster mushrooms may inhibit the growth and proliferation of colon and breast cancer cells.
Antimicrobial: research shows that oyster mushrooms can effectively fight against drug-resistant E. coli and Staph infection. Studies have also shown them to be effective against Candida overgrowth and Streptococcus infections.
Antiviral: oyster mushrooms can exert both direct and indirect antiviral effects through immune system-enhancing activity. Also observed is that mushrooms have the potential to inhibit cell replication in viruses, including HIV .
Lowers Blood Sugar: high blood sugar and insulin resistance are hallmarks of type 1 and type 2 diabetes. The high fibre and beneficial protein content plus the low-fat content of the mushrooms make them an ideal food for any individual wishing to combat diabetes naturally. Guanide, a compound in oyster mushrooms, exerts a powerful anti-hyperglycemic effect, naturally lowering blood sugar levels.
Lowers Blood Pressure: oyster mushrooms have been found to have a relaxation effect on the smooth muscle of the arterial walls, thus effectively lowering blood pressure.
Anti-Inflammatory: oyster mushrooms have an anti-inflammatory effect on the human body; they can down-regulate the pro-inflammatory pathways involved in chronic (autoimmune etc.) and acute (allergies, tissue injury, etc.) types of hyperinflammatory conditions.

GOOD THINGS TO NOTE ABOUT THIS VEGAN 'CHICKEN' AND LEEK PIE

Ready in 30 minutes: by the time you have prepped and cooked your veggies to accompany your pie, it is ready to serve.
Only ten simple ingredients: by using ready-rolled puff pastry, you save not only time preparing this dish but also you save money, skill, and time on using those additional ingredients needed to make the pastry.
High protein: the pie contains a suitable protein replacement for chicken with oyster mushrooms that are similar in taste and texture; you can also add cubed tofu to this recipe, further boosting its overall protein.
Nutritionally balanced: You have balance with the carbs from the potatoes and nutrient density from the leeks and all the other veggies you serve up with your pie.
Gluten-free option: this filling recipe is free from gluten when selecting gluten-free pastry to cover your pie and gluten-free flour to thicken your sauce.

You can make your pastry from scratch; however, for convenience, you can opt for a ready-rolled pastry sheet, many of these are by default vegan, and you can also purchase gluten-free and vegan pastry. Check the label when you are at the supermarket.

VEGAN MUSHROOM AND LEEK PIE RECIPE

Serves 4

INGREDIENTS

150g oyster mushrooms
2 leeks
1 tbsp olive oil
25g vegan butter or margarine
2 tbsp plain flour or GF flour
500ml unsweetened plant-based milk
1/2 vegetable stock cube
2 tbsp nutritional yeast
Salt & black pepper
1 pack of ready rolled puff pastry 320g jus-rol, gluten-free version if necessary

Optional:

Smoked tofu
Asparagus

To Serve:

Mashed potatoes
Steamed veggies
Braised red cabbage
Plant-based gravy

METHOD

Pre-heat your oven to 180c/350f/gas mark 4.
Add oil to a large frying pan, fry your oyster mushrooms until browning and crisp, you can add a pinch of salt and push them into the pan with the back of your spatula to aid this process, then remove them from the pan.
Slice your leeks into 1cm round, pan fry these in a little water until just cooked, set aside.
Next, add the plant-based butter to a saucepan, heat until melted. Remove from the heat and add your flour and mix until you get a thick paste. This is your rue for your sauce.
Add a small splash of plant-based milk to your rue and stir until combined, you want to keep adding small amounts of milk to create a sauce without lumps, you can use a whisk to help you. Once you've added all the milk, add your nutritional yeast, crumble in half a stock cube, season with salt and black pepper.
Pop your saucepan back on a medium-low heat, gently heat the sauce until thickened, stirring or whisking frequently, you must not let it burn or go lumpy. This will take a few minutes. Remove from the heat.
Once you have your pie components, add them to a pie dish, mix in the mushrooms, leek, and sauce together, you can choose now whether to add additional fillings, I sometimes add cubes of smoked tofu, and/or asparagus.
Top your pie filling with the just rol pastry, cut the pastry around the edges of the pie dish so it covers the entire dish but does not hang over.
Place your pie in the oven for 25 minutes or until the pastry is cooked through, golden on top and has risen.

Serve a slice of your pie with accompaniments of your choosing, I went with steamed carrots, spring greens, and brussels sprouts, braised red cabbage, mash potatoes, and gravy.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

Sweet Potato Buddha Bowl

183:804640822 (Rose Wyles) — Wed, 27 Apr 2022 17:30:28 GMT

Sweet Potato Buddha Bowl

Lentil and Sweet Potato Bowls with Red Pepper Hummus — If you need a HEALTHY recipe that tastes like you ordered it at a vegan café, then this is it!!

This big bowl of goodness is brought to you from the earth to your plate!

These bowls are quick to prep, easy to make, and are suitable contenders for a meal prepped lunch or dinner!

I love the ease of Buddha bowls, mainly because they fill you up and provide energy that you can feel move through you rather than a big meal that requires a nap. These bowls will help energise your day if consumed at lunchtime or satisfy you until bedtime if consumed for your evening meal.

I made a batch of my favourite hummus to accompany this dish; follow the link to my red pepper hummus recipe so that you can try it too! I also made a tahini dressing for drizzling, especially good on the lettuce and cabbage slaw. There are many note-worthy nutrients in this buddha bowl, such as vitamin A via the sweet potato and zinc via the pumpkin seeds; it's also high in protein from the chickpeas and lentils, plus via the tahini and pumpkin seeds.

Meal prep your Buddha bowls for an easy meal you can eat cold from the fridge!

I love leftovers when they are easy to eat cold like this! The sweet potato bowls store well in glass containers with lids in the fridge, ready for a perfect hearty yet healthy lunch or meatless dinner option that will keep you satisfied for hours from all the fibre , healthy carbs, calories, and plant-based protein .

This is how you make eating wholesome wholefood meals convenient, so you've made this an evening meal or a lunch, and you've kept a portion or two behind, such as with this buddha bowl. Why put just one sweet potato in the oven to bake? When you can bake 3 or 4 simultaneously and take any leftovers to work or have them for dinner the next day. I would separate the hummus, and the dressing and only cut the avocado when serving to ensure freshness.

Sweet Potato Buddha Bowl Recipe

This buddha bowl recipe is naturally vegan and gluten-free, and even though it's healthy, it tastes as if you ordered it from a local vegan café!

Serves 3

INGREDIENTS

For the bowls:

3 medium sweet potatoes
1 tin lentils, drained and rinsed
1 batch of red pepper hummus
3 spring onions
1 large avocado or 2 small
3 tbsp pumpkin seeds
6 handfuls of sliced lettuce

For the cabbage slaw:

1/4 cup white cabbage finely sliced, can use red cabbage, washed
3 tbsp vinegar; I used apple cider vinegar
1/4 tsp sugar or maple syrup
1/4 tsp salt

For the tahini dressing:

1/4 cup tahini
1 lemon's juice
1 clove of garlic, finely minced
3-4 tbsp of water to thin
Pinch of salt and black pepper

METHOD

Pre-heat your oven to 200c or gas mark 7. Clean your sweet potatoes and place them on a baking tray; you can add on top greaseproof paper or a silicone baking sheet to catch their sweetness as it oozes out, as I find this sticks like glue to my glass bake wear.
Bake your potatoes for around 30 minutes or until a knife slides easily through; bring them out and leave them on the side.
While your potatoes are baking, make your cabbage slaw; I sliced finely carefully with a large knife, using a mandolin here will bring ease and precision. Add your shredded cabbage to salt, vinegar, and sugar in a bowl. Work the ingredients into the cabbage with your hands for a few seconds and toss until thoroughly combined. Set aside.
Prep your hummus, and whisk the ingredients for the tahini dressing in a small bowl, adding more water to thin, if necessary.
Chop your lettuce, spring onion, and avocado, then start to plate up your bowls. Each bowl has a sweet potato cut in half, 2 big handfuls of chopped lettuce, +44 7908290629rd of an avocado depending on size, 1/3rd tin of lentils, a handful of the slaw, spring onion, pumpkin seeds, and tahini dressing.

Serve immediately or store in the fridge for up to 3 days, keeping the hummus and tahini dressing separate.

Macronutrients per serving:

Kcal: 607

Protein: 26g

Fat: 25g

Carbs: 76g

Fibre: 24g

Micronutrients per serving:

Vitamin A 142% RDI

Magnesium 76% RDI

Zinc 63% RDI

Iron 52% RDI

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

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Homemade Vegan Cooked Breakfast

183:804640822 (Rose Wyles) — Tue, 19 Apr 2022 10:53:16 GMT

Vegan Cooked Breakfast

A delicious cooked breakfast with homemade baked beans, smoked tofu scramble, and freshly squeezed orange juice!

Now, this is a breakfast for champions!

I made this using my new smoked tofu recipe, this homestyle beans recipe, alongside a few more simple ingredients and the results, were positively scrumptious.

With the use of smoked tofu this makes tofu scramble way more flavourful without having to add lots of spices, I used some salt, turmeric, black pepper and nutritional yeast to create and easy yet satisfying tofu to perfectly accomany this wholesome breakfast or brunch.

I always make my cooked breakfast without meat replacements as I know wholefoods contain more vauluble nutrion and will serve my body better than processed foods, I find I have more energy and better digestion when sticking strictly to wholefoods and the choice is well worth it long-term especially if you work long hours or are looking to increase your altheltic performance. Also, both the tofu and the beans used in this recipe are high in protein so not lacking there and the flavour is sure to make the whole experience enjoyable.

Nothing Beats Fresh Orange Juice

For years now, I have avoided store-bought orange juice. Why?! It's because I learned the truth about these products, and then it all made sense...

Have you ever wondered why every carton of Tropicana or Tesco home brand orange juice tastes the same? Even though every orange naturally tastes slightly different, some sweeter and others more sour?

The oranges used to make the cartons of OJ are pressed for their juice and pulp, and the oxygen removed for long-term storage. They can then store the juice in massive containers for up to a year rendering the liquid stripped of its taste and colour. The flavours are readded artificially before its marketed and sold to you as fresh, pure, and 100% orange juice.

The orange juice companies pay perfume manufacturers to create their signature taste; yes, that's right, your carton's flavour of orange juice tastes the same every time because it is fake!

How is this not on the label, you may be wondering?! The perfume manufacturers create the flavours using orange and pulp extracts, so legally, they do not need to state this process.

Most importantly, the store-bought orange juice is also pasterurised to remove harmful bacteria and increase its shelf life. However, this also decreases the natural benefits of heat-sensitive vitamins, nutrients, and flavours in the juice...

Of course, that doesn't mean not-from concentrate juices are completely unhealthy, however Harvard nurses health study suggested that drinking these juices even the pure and naturally labeled ones isn't much better for us than soda and other artificially sweetened drinks.

With this in mind, enjoy your breakfast with freshly squeezed orange juice next time. You can run your oranges through a juicer or a whole fruit press to save time. I quite enjoy squeezing my citrus by hand even though I have a juicer doing it this way, I can daydream until the process is complete with ease.

Read more about the truth regarding carton orange juice here and the benefits of freshly made orange juice here .

Beans at Breakfast!

Forget opening a tin of baked beans which are loaded with salt and sugar, instead opt for a homemade baked beans recipe which will serve you many days in the same week. I love this recipe as it's smoky and sweet without any hidden additives.

The sauce is easy to make with passata, herbs, vegan Worcester sauce, cooked white beans and a couple other simple ingredients to make the flavours pop. Add this to your cooked breakfast one day and use the rest simply on toast another day.

Vegan Cooked Breakfast

Serves 2

INGREDIENTS

1 batch of smoked tofu
1/4 batch of homemade baked beans
1/2 a packet of mushrooms, sliced and cooked
1 avocado, cut in half and sliced
1/2 a packet of spinach, wilted
4 slices of bread, toasted
Plant-based butter for your toast
2 glasses of freshly squeezed orange juice

METHOD

First cook your smoky baked beans these take around 20 minutes, if you've done this in advance, reheat as needed.
Prepare all of the fresh ingredients, I used a big frying pan to cook my mushrooms and spinach until the spinach is wilted and the mushrooms are cooked through, then I put those aside to keep warm to prep my tofu scramble both only take a few minutes to cook.
Slice your bread, toast, and spread with your plant-based butter, cut your avocado, and have everything cooked through and ready to plate up.
Serve each of your components on each plate, along with a glass of fresh orange juice.

Enjoy!

Blog post by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

Roasted Red Pepper Mac & Cheese

183:804640822 (Rose Wyles) — Mon, 18 Apr 2022 17:15:29 GMT

Roasted Red Pepper Mac & Cheese

Cheesy, spicy, flavoursome, comforting, and vegan, say no more!

This red pepper pasta is the recipe that combines the comfort of carb-rich foods with the ease of convenience while still being healthy.

Compared to some of my other vegan recipes that are super healthy and well worth the effort but require a bit of prep such as my tofu tikka masala , or M exican buddha bowl , this recipe works as a great quick meal after a long day at work or as a speedy lunch recipe when low on fresh foods and needing a decent meal from cupboard staples.

Talking about speedy... By the time you've made your pasta, your sauce is ready, and all you have to do from there is heat it up!

Suppose you are using pre-roasted red peppers or store-bought . In that case, this considerably lessens the prep time, and I opted for roasted red pepper's in a jar which I rinsed first and boiled my cashews to quick-soak them, opposed to soaking overnight, as who has the time or remembers to do this in advance, not me!

This recipe is vegan, but non-vegans taste buds wouldn't know it by the cheesiness without the cheese and with the texture, appeal, and flavours reminiscent of the dish many of us remember, all without a single microgram of cholesterol .

I love the roasted flavours from the red pepper and the smoky spices. The colour also makes a nice change from plain whiteish/yellow of classic mac and cheese type recipes, making this in so many ways preferable, mainly as it's healthier, prettier, and more flavourful.

Roasted Red Pepper Mac & Cheese Recipe

Serves 2

INGREDIENTS

150g dry pasta of choice
1 whole roasted red pepper from a jar rinsed, or a whole red pepper roasted in the oven seeds and skin removed
1 cup unsweetened plant-based milk
1 clove garlic, chopped roughly
1/4 cup cashews, boiled ten minutes in water or soaked 4+ hours
1 tsp harissa paste, more if you like it spicy
1/2 tsp smoked paprika
3 tbsp nutritional yeast
Red chili flakes for garnish
Salt and pepper to taste

METHOD

Cook the pasta to packet instructions, drain and set aside when el dente.
Whilst the pasta is cooking add the remaining ingredients to your blender, and process until smooth.
Taste the sauce and adjust the seasoning, I added more harissa and red pepper flakes as I like it spicy.
After you drained the pasta add it to the saucepan with the red pepper sauce.
Heat through and cook the pasta that last little bit until perfectly cooked 2-3 minutes, the sauce will thicken slightly and more as it cools.
Serve with additional red pepper flakes, and black pepper.

Enjoy!

I hope you enjoy making this Pasta Recipe!

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Rose Wyles - The Vegan Nutritionist

Homestyle Baked Beans

183:804640822 (Rose Wyles) — Tue, 12 Apr 2022 10:38:00 GMT

Homestyle Baked Beans

Incredibly easy homemade baked beans in a rich and barbecue flavoured tomato sauce!

I learned this recipe when I was a kid as we would always have a cooked breakfast on a Sunday, which would always include beans and tomatoes, and my dad would sometimes combine the two using tinned baked beans and tinned plum tomatoes with herbs, Worcester sauce, salt, and pepper. I always enjoyed this alongside toast for dipping!

These days now that I'm wholefood plant-based, I look to find ways to recreate my childhood favorites and non-vegan classic dishes using whole plant foods, and this happens to be one of them.

This recipe combines high-protein beans and tomatoes with a rich sauce bursting with smoky BBQ favours due to the liquid smoke; perfect to accompany my vegan version of this cooked breakfast. These beans are best on their own with crusty bread or as a side on the summer barbecue table.

The recipe consists of a tomato-based sauce using passata as the main ingredient alongside some delicious additions to be cooked on the hob in a saucepan for around 20 minutes to thicken and further reduce. There's the mixed herb flavour I remember and the Worcester sauce. I used a vegan-friendly version, plus a few other seasonings to enhance the flavours more so as they cook together.

Then, all you do is add the rinsed and drained beans at the end and serve with your favourite cooked breakfast components. I went with mushrooms, spinach, avocado, toast, smoked tofu, and freshly squeezed orange juice, as seen above. You can find my smoked tofu scramble recipe here , and more on why drinking fresh orange juice helps boost your immune response here .

Homestyle Baked Beans Recipe

Serves 4-6

INGREDIENTS

400g tin of cannellini beans, drained and rinsed
500g carton of passata
1/2 tsp of mixed Italian herbs
1/2 tsp smoked paprika
1 tsp tamari soy sauce
1/2 tsp liquid smoke , optional
1 tsp vegan Worcester sauce, optional
Dash of maple syrup, optional
1/2 a veggie stock cube, I used kallo
Salt and black pepper to taste

METHOD

Heat your carton of passata in a large saucepan on medium heat, add the rest of the ingredients except the beans and the salt and pepper.
Reduce the sauce down by about 1/3rd this will take around 10-15 minutes simmering away, stir often to prevent sticking or splattering.
Once your passata is reduced down, add your beans and heat for a further 5 minutes, taste test for seasoning, I added black pepper here, a dash of maple syrup, and a tiny pinch of salt.

Serve alone on toast or alongside a cooked vegan breakfast.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Boosting Your Immune Response with Freshly Juiced Oranges

Mon, 11 Apr 2022 11:34:21 GMT

Boosting your Immune Response with Freshly Juiced Oranges

Why drinking fresh orange juice boosts vitamin C and helps prevent viruses

The immune system protects the host from dangerous microorganisms. A weak immune system makes you more vulnerable to pathogens and permits infections to worsen. Inflammation is one aspect of the immune reaction. Excessive or uncontrolled inflammation can destroy host tissues and lead to infections. One way to manage inflammation is to limit oxidative damage.

Citrus fruit juices are high in vitamin C and folate, which help to maintain the integrity of immune barriers and support the activity of phagocytes, natural killer cells, T-cells, and B-cells. Vitamin C is an antioxidant that helps to decrease inflammation.

Drinking orange juice is thought to boost the immune system because it's high in immune-supporting elements like vitamin C and folate. Science is now confirming this.

According to recent research, natural compounds in citrus juice, such as orange juice, may improve immunity and reduce inflammation [1] .

European researchers for this study assessed over 200 studies. The findings revealed that orange juice includes micronutrients and other bioactive substances that help to regulate oxidative stress and inflammation while also strengthening the immune system.

While vitamin C's link to a healthy immune system is well recognized, it was observed that when combined with vitamin C, Hesperidin, which is almost solely found in orange juice and oranges, might promote antioxidant activities in the body, which may help reduce oxidative stress and inflammation.

HOW DOES CITRUS SUPPORT IMMUNE HEALTH?

A robust immune system is essential for a healthy life. While some aspects of our immunological health are beyond our control, we can take efforts to help it, such as drinking orange juice.

A single cup or 8-ounce glass of 100% orange juice delivers more than twice the recommended vitamin C intake daily.
Vitamin C deficiency might lower immunity and make people more vulnerable to illnesses [2] .
Vitamin C isn't the only star component in 100 percent orange juice; the beverage also contains folate, which helps many different types of immune cells operate properly [3] .
Citrus fruit juices contain polyphenolic flavonoid components, which are natural chemicals that are thought to assist the immune system, in addition to vitamins. Hesperidin is the most prominent polyphenol in orange juice, but others such as narirutin and naringin are also significant. All three chemicals are anti-inflammatory. Anti-inflammatory components in your diet may provide some help because uncontrolled inflammation can damage tissues and lead to sickness [1] .
Many people prefer to take vitamin C tablets to help their immune systems, but many nutrients in food cannot be recreated in a tablet. In drinking orange juice, you're getting not only vitamin C but also folate, polyphenols, and other components that contribute to the immunological function. Furthermore, the hydration that orange juice gives can aid our immune health. For this and other reasons always prefer to receive nutrients from food sources rather than tablets whenever possible.

CAN DRINKING ORANGE JUICE PROTECT AGAINST VIRUSES?

Many people focus on keeping their immune systems strong to protect from viruses. While having a robust immune system isn't a guarantee that you won't become sick, it will help if you do.

According to the researchers, preliminary evidence suggests that consuming orange juice may protect against viruses. However, significant human clinical trials would be required to ascertain whether or not this is true. Some modeling experiments suggested that hesperidin, an antioxidant found in citrus, might interfere with the virus's entry into host cells, making infection more difficult to occur [4] .

WILL ORANGE JUICE HELP YOU RECOVER FROM VIRAL INFECTIONS FASTER?

In the s ame way, laboratory investigations have discovered that hesperidin and naringenin, two important components contained in orange juice, can stop the virus from replicating [5] . While none of these findings are conclusive, this preliminary research implies that there is no harm in including orange juice in your diet.

Endpoint:

Orange juice is an antioxidant-rich beverage containing micronutrients like vitamin C, folate, and potassium. Regular use has been linked to various health advantages, including enhanced heart health, reduced inflammation, and a lower chance of kidney stones. If you want to boost your immune system's ability to fight infection, drink orange juice.

Always opt for juicing your oranges fresh with organic oranges when available, as this will provide you with the quality of available nutrients.

References:

Miles, E. A., & Calder, P. C. (2021). Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review. Frontiers in immunology, 12, 712608. https://doi.org/10.3389/fimmu.2021.712608
Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211
Gombart, A. F., Pierre, A., & Maggini, S. (2020). A Review of Micronutrients and the Immune System-Working in Harmony to Reduce the Risk of Infection. Nutrients, 12(1), 236. https://doi.org/10.3390/nu12010236
Wu, Canrong, et al. "Analysis of therapeutic targets for SARS-CoV-2 and discovery of potential drugs by computational methods." Acta Pharmaceutica Sinica B 10.5 (2020): 766-788. https://pubmed.ncbi.nlm.nih.gov/32292689/
Lin, C. W., Tsai, F. J., Tsai, C. H., Lai, C. C., Wan, L., Ho, T. Y., Hsieh, C. C., & Chao, P. D. (2005). Anti-SARS coronavirus 3C-like protease effects of Isatis indigotica root and plant-derived phenolic compounds. Antiviral research, 68(1), 36–42. https://doi.org/10.1016/j.antiviral.2005.07.002

Thai Tempeh Peanut Salad

183:804640822 (Rose Wyles) — Sat, 09 Apr 2022 13:07:49 GMT

Thai Tempeh Peanut Salad

Delicious high-protein salad to enjoy on a warm day with homemade tempeh, and a peanut dressing!

When I fancy a salad, I often go for some cooked elements like roasted veggies or tofu, as this makes it a lot easier for me to consume more raw greens and raw veggies instead of just having them solo with a dressing. I love this tempeh salad as it brings delightful Thai flavours with the peanut sauce and that crisp crunch from the raw veggies selected.

If you're looking to incorporate tempeh into your diet, you should definitely try this Thai Tempeh Peanut Salad. A refreshing, quick salad that is light and super crunchy.

Soy contains all nine essential amino acids, so it is an excellent addition to this salad to increase your protein intake alongside raw foods with the addition of tempeh and edamame beans, as both high in protein.

So what is tempeh exactly?!

Tempeh is created when a mushroom-like fungus called Rhizopus Oligosporus and a legume, usually, soybeans, love each other very much. Together, they produce a yummy, fermented bean cake called tempeh in the right warm environment.

Tempeh is a fermented food with a firm, pleasant texture and a subtle nutty flavor. It is high in protein and fiber and contains active enzymes that aid in digestion, just like other fermented and cultured foods such as kimchi or yogurt.

Tempeh is less processed than tofu as it's still in its whole bean form, and it's healthier than other meat alternatives as it's still a whole food. Tempeh is quickly becoming trendy and widely available on route to becoming the next superfood and can be used in a wide variety of dishes and types of cuisine. Tempeh originated in Indonesia, where it is often enjoyed as a protein staple. Still, it is becoming more and more popular in the UK, and you can buy it from a variety of stores such as some supermarkets, and health food stores. I've even seen it available fresh and frozen in farm shops, so have a root around local to you, and if it's not available, you can always have a go at making your own!

Tempeh can still be difficult to find in the UK depending on where you are located, so I sometimes make my own.

Tempeh only stays fresh for 2-3 days refrigerated once cultivated so be sure to freeze to store bigger batches for longer.

Want to make your own tempeh?

You just need some soy beans, a spoonful of tempeh starter, and a warm spot in your house. It's also easy to create with any other beans such as black beans for a soy-free alternative.

Follow this link to learn how to make tempeh with step-by-step instructions.

Benefits of consuming tempeh:

High Protein
Probiotic
Nutrient Dense
Source of Calcium
Reduces Inflammation
Versatile Ingredient

Thai Tempeh Peanut Salad Recipe

Serve 2

INGEDIENTS

100g sliced tempeh or 1/2 pack of tempeh, you can sub with tofu
1 carrot, grated
1 bell pepper, sliced
1/4 red cabbage, sliced finely
1 cup edamame beans
1/2 cup peanuts, I used salted but you can use unsalted
1 cup of fresh coriander, chopped
2 tbsp sesame seeds
1 tbsp oil for frying, I used avocado oil

DRESSING

2 tbsp peanut butter
2 tbsp rice vinegar sub apple cider vinegar
2 tbsp sriracha sub favourite hot sauce
1 tsp maple syrup
1 clove garlic
1/4 inch fresh ginger
Juice of 1 lime
1/2 cup water

METHOD

Slice the tempeh and pan-fry until golden on each side, I used my eco non-stick frying pan with a small amount of oil.
Prep the rest of the salad ingredients and add to a large serving dish or two salad bowls. Mix well.
Blend the dressing ingredients in a blender until smooth.
Top the salad with the pan-fried tempeh, extra edamame beans, peanuts, sesame, and coriander.
Serve with the dressing.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Tofu, Cashew, Pea, and Spinach Curry

183:804640822 (Rose Wyles) — Sun, 03 Apr 2022 12:51:30 GMT

Tofu, Cashew, Pea, and Spinach Curry

A delicious vegan curry served with brown rice, fresh coriander, slice of lemon and vegan cream!

This recipe is hands down my favourite of all time, as it is one I could eat every day and never get bored of it. It has everything filling and satisfying that I enjoy after a long day's hike, from the crispy-chewy tofu to the richly flavoursome homemade curry sauce, alongside comforting brown rice, wilted greens, soft peas, and crunchy cashews. Who wouldn't ask for more?!

I often crave this tofu curry recipe when I think of what curry I'd like as it's not only super delicious but also healthy and one you can indulge in on your curry night each week, as I find myself regularly doing.

It is quick and easy to make; pan-fry your tofu, blend sauce ingredients, fry off your spices, add the sauce and other ingredients, followed by the tofu and cook for a short time and it's ready; just in time to serve with your rice!

There are indeed many other curry recipes to enjoy, as Indian cuisine has some of the most incredible spice combinations you'll find on this earth, and I hope this dish will surely rise above in your memory as it does in mine.

The main ingredient in this dish is tofu which is pressed to remove the majority of its water content, and this allows more crispiness and more flavour to your tofu when cooked in its sauce. I use a tofu press which was the first vegan-orientated present I received many years ago now and is one that I regularly use, click here if you wish to get one.

Tofu is a great meat replacement and staple vegan food as it is high in nutrients such as protein, iron, and calcium. I buy tofu weekly as it's so versatile I'm always finding new dishes to enjoy it. I've also made tofu on occasion; click here if you wish to learn how to make it. Making tofu is as simple as soybeans, water, and a coagulant to separate the milk's soy curds. It's a lengthy process, but if you have the time and the interest, it's also wonderfully rewarding, cost-effective, and plastic-free.

Tofu, Cashew, Pea, and Spinach Curry Recipe

Serves 2

INGREDIENTS

200g firm or extra firm tofu cut into 1cm slices
2 cloves garlic
1/2 inch ginger
2 shallots
1 tbsp favourite curry paste, I used tikka masala
1/2 tsp cumin seeds
1/2 tsp coriander seeds
1 tsp tamarind paste
1 tin tomatoes
1 tin of peas in water, drained
1/4 cup cashews
2 handfuls of spinach
Handful fresh coriander, chopped
100ml vegan cream, I used soy single cream
2 tbsp oil for frying

optional : a dash of maple syrup or sugar

FOR SERVING

1 cup of cooked brown rice
fresh coriander
lemon slices
fresh chili
vegan cream

METHOD

First pan fry your tofu in the oil, I used firm tofu so I pressed it first to get most of the water out before frying. Fry until both sides are golden and drain on kitchen roll.
Next to a blender, add 2 shallots, 2 cloves garlic, 1/2 inch of peeled ginger, and one tin of tomatoes, blitz until pureed.
Then, add the seeds to your tofu cooking pan, toast until aromatic. Add your curry paste and stir, then add your other spices, cashews and tomato sauce. Simmer on low for 10 minutes.
Now add your tofu, peas, spinach, coriander, and cream cook until spinach is wilted.
Taste and check seasoning, I added a dash of maple syrup here to balance out the tamarind tang.

Serve with brown rice, lemon, a drizzle of vegan cream and more fresh coriander.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Marzipan Overnight Oats

183:804640822 (Rose Wyles) — Thu, 10 Mar 2022 14:12:57 GMT

Marzipan Overnight Oats

A delicious and healthy marzipan dream for breakfast made with almond extract, oats, and apple.

I love the simplicity of throwing a few ingredients into a jar, giving a shake up, then waking up in the morning to pour into a bowl and then serving with my favourite toppings.

It brings such convivence when you are never really prepared for breakfast and you wake up hungry and are unsure what to make.

This is why I love overnight oats, as it takes the guesswork out of the equation and allows for a plethora of tasty food combinations.

Ingredients in this recipe

Oats - A great source of calories, carbs, fibre and nutrients for the start of your day, oats will boost your energy and performance easily and keep you satiated until lunchtime.

Almond Extract - This is your marzipan flavouring, it adds a significant amount of flavour without additional calories or sugar which can cause insulin spikes, so it is great for those losing weight or managing diabetes.

Cinnamon - Rich in antioxidants with potent antibacterial, antiviral, anti-cancer , and antifungal properties. Adds a delicious flavour and natural sweetness to foods.

Sunflower Seeds - The highest source of plant-based vitamin E , sunflower seeds are great choice to add to your breakfast oats for this benefit alone. Vitamin E protects cell membranes and other fat soluble tissues in the body against oxidative stress.

Hemp Seeds - A fantastic source of essential plant fats, including omega 3,6, and 9! They are also rich in protein, vitamin E, fibre and minerals such as calcium, iron, magnesium and zinc. Consuming these seeds can aid to strengthen the immune system, balance hormonal fluctuations, reduce inflammation, and help to lower the risk of many chronic health conditions.

Cranberries - Dried cranberries contain plant compounds that help to reduce high blood pressure and increase blood flow, plus there's evidence to suggest they can help to inhibit platelet aggregation and thus aid cardiovascular problems. Also, the nutrients they contain have been shown to help prevent cancer by slowing tumor growth. Make sure you opt for unsweetened and organic cranberries to enjoy the best their benefits have to offer.

Chia Seeds - One of the highest sources of omega-3 in the plant-based diet. Make sure you add these to your breakfast daily, as just 2 tbsp a day provides over 100% recommended daily intake of omega-3... Wowsers!

Apple - A marvelous fruit that contains so many benefits for our overall health including promoting oral health, maintaining cardiovascular health, a healthy snack for diabetics, rich in fibre that helps keep our gut healthy, improves respiratory health (studies show great improvement for children with asthma who consume apples), fights cancerous cells, helps prevent osteoporosis, helps maintain neurological health, boosts energy levels, enhances skin, and helps prevent premature aging. Always buy organic if consuming apples regularly for their health benefits.

Plant-Based Milk - Each has their own unique benefits, I've always opted for soy for my regular go-to as it's the highest in protein of all the plant milks, soy also contains all 9 essential amino acids, contains calcium, iron, and omega-3. Always check that your main go-to plant-based milk is calcium-fortified to ensure overall adequate intakes.

Another of my favourite overnight oat recipes to make is my chocolate bounty overnight oats , go check them out!

Marzipan Overnight Oats Recipe

Serves 2

INGREDIENTS

1 cup oats, gluten-free if needed
3 cups plant-based milk of choice, almond works well here or soy for more protein
1 tsp almond extract
1 tbsp super sweet cinnamon
1 tbsp sunflower seeds
1 tsp chia seeds
1 tbsp hemp seeds
1 apple, grated

Suggested Toppings:

12 fresh apple slices or 1/2 a apple per bowl
2 tbsp cranberries
2 tsp almond butter
2 tbsp maple syrup
2 tsp hemp seeds
pinch of cinnamon

METHOD

Wash and grate your apple, you can peel first and discard skin if non-organic or preffered.
Add you oats to a big jar or two smaller jars or bowls, mix in your cinnamon, seeds, grated apple, and stir. Then add your plant-based milk of choice and your almond extract, this will give you that marzipan taste.
Once the ingredients are full combined, add them to your fridge and leave overnight or 3 hours minimum to soak.
Once ready to serve, pour into bowls and top with the suggested toppings!

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

Ginger for the Reduction of Arthritis

183:804640822 (Rose Wyles) — Sun, 06 Mar 2022 15:40:29 GMT

GINGER FOR THE REDUCTION OF ARTHRITIS

LETS LOOK INTO HOW GINGER CAN HELP IMPROVE INFLAMMATORY CONDITIONS SUCH AS ARTHRITIS

Ginger is a flowering Asian plant; it makes a great houseplant and a fantastic addition to your spice rack. It provides a fragrant, spicy, and hot taste, packing a punch in flavour and way more fresh than in its dried or powdered counterpart.

Ginger root is frequently used in cooking, and it has a distinctly harsh, intense flavor that many people enjoy. In history, Ginger has been used in cooking and for medicines. It has recently acquired popularity as a natural treatment and an anti-inflammatory aid to decrease arthritic symptoms effectively.

Is it efficient?

Some people with arthritis, including osteoarthritis and inflammatory arthritis such as rheumatoid arthritis (RA), report that Ginger has helped relieve the severity of their symptoms.

Ginger has various benefits as it has anti-inflammatory, antioxidant, and cancer-fighting properties. It is shown to help improve digestion, reduce nausea, relieve cold and flu symptoms, and reduce high blood sugar and harmful cholesterol levels. As a result, it could help improve general immunity.

Let us take a look at why Ginger might be beneficial, as well as what research on the subject has revealed.

HOW DOES TAKING GINGER WORK?

Ginger contains gingerol, a bioactive compound with anti-inflammatory properties. Some studies suggest that Ginger may suppress COX-2, a pain, and inflammation-causing enzyme, but the mechanism of action is not clear.

Like aspirin, Ginger juice has anti-inflammatory actions by interacting with these inflammation-causing enzymes. In addition, Ginger has been proven to lower the production of genes that "activate" inflammation.

Inflammation occurs naturally, even in healthy individuals, and it is a natural and healthy response to protect the body from injuries or sickness. However, it can be very damaging when inflammation is excessive or chronic. In fact, researchers have found that chronic inflammation is the root of many common diseases such as heart disease, autoimmune disorders, and cancer.

WHAT DOES THE RESEARCH SAY?

Studies on the effectiveness of Ginger as an arthritis treatment have yielded promising results thus far:

In a cross-over study conducted in 2000, ginger extract was as effective as ibuprofen during the treatment period [1] .
In a 2016 study, researchers discovered that taking ginger and echinacea tablets after knee surgery effectively reduced inflammation and pain [2] .
Researchers discovered that high doses of ginger extract effectively treated people with osteoarthritis of the knee in a 2001 study [3] . The participants had moderate-to-severe knee pain before starting the study. The Ginger extracts reduced knee pain while standing and walking. Overall, mild abdominal discomfort was reported as the most common side effect.
According to a rat study conducted in 2002, Ginger can help relieve rheumatoid arthritis joint pain. It reduced inflammation when Ginger was taken in high doses for four weeks [4] .
Ginger was discovered to be a good pain reliever for human muscular pain caused by an exercise-induced injury. Participants who consumed two grams of raw Ginger or two gram of heated Ginger reported less pain and inflammation [5] . Although heat-treated Ginger was expected to have a more potent impact, both raw and heated forms of Ginger were shown to be equally beneficial.
Ginger extract can help with osteoarthritis in the knees. For 12 weeks, participants used ginger extract three times a day. They felt less pain and had fewer other symptoms during this period [6] .

USING GINGER ALONG WITH ARTHRITIS MEDICATION

Ginger's benefits appear to be limited to symptom relief rather than the progression of arthritis illness. Ginger's effect on arthritis appears to be restricted to mild-moderate pain alleviation - no studies have shown that it has a significant impact on disease modification.

It is especially essential for persons with rheumatoid arthritis because effective disease-modifying treatments are available. It would be best if you continued to take recommended prescriptions along with ginger juice, and they should not be replaced with Ginger or other supplements.

IS THERE A SPECIFIC ARTHRITIS DIET?

Following an anti-inflammatory diet alongside prescriptions and implementing Ginger can help to reduce symptoms of arthritis further; a low-fat plant-based diet is beneficial in achieving this.

Evidence suggests that dietary changes may play an essential role in managing rheumatoid arthritis (RA). A vegan diet can help improve symptoms by eliminating potential trigger foods and, by doing so, can help patients manage the disease. Some may even achieve complete remission of their symptoms.

Studies have shown that the dietary fibre found in plant-based foods improves our gut bacteria diversity and composition in RA patients, thus reducing their inflammation and joint pain. There are many known and suspected trigger foods for RA, such as meat, dairy, and many ingredients contained in processed foods. Although these triggers can be individual to each patient, a whole food plant-based diet helps improve symptoms due to eliminating many of these foods (7) .

IS TAKING PURE GINGER JUICE SAFE?

It may be necessary for some people to take some precautions while using Ginger as an arthritic supplement.

Although Ginger can aid nausea, excessive amounts can cause intestinal irritation. Due to the possibility of digestive side effects, a precise dosage cannot be firmly suggested and should be confirmed by a healthcare provider.

Before taking Ginger juice, people using blood thinners such as warfarin should consult their doctor. While Ginger may help with mild nausea and pain relief, it may also increase the tendency to bleed, which could be a problem for certain people at risk of bleeding due to an underlying ailment or drugs.

Ginger is a strong diuretic, so those with kidney or bladder issues should be aware that this can cause dehydration and make sure they hydrate correctly alongside starting with small doses of Ginger. If any issues arise, they should seek medical attention.

HOW TO MAKE FRESH GINGER JUICE

Fresh ginger juice can be made at home and used in various ways, such as through cooking or direct supplementation.

INGREDIENTS

Fresh Root Ginger, between 1/2 to 1 inch per serving

METHOD

You can blend 1/2 to 1 inch of your ginger with a little water and strain to enjoy on it's own or with a glass of water.
Grate 1/2 to 1 inch of fresh ginger and steep 5-10 minutes in boiled water and strain to enjoy as a tea.
Add a large piece of fresh ginger root to your juicer and store the juice in a jar in the fridge for up to 10 days to have as a daily ginger shot, or freeze into ice cubes to add into hot or cold drinks such as tea, smoothies, or your dinners such as stir-fry or curry.

END POINT

Ginger is a fantastic supplement to many people's arthritis treatment plans. It can improve your general immunity as well as relieve your arthritic symptoms.

Consult your doctor before adding a ginger supplement or other consumable form to your regimen. They can tell you whether Ginger is safe to eat and whether it will interfere with any drugs you're taking.

Give attention to how your body reacts when you include Ginger juice into your daily routine. Once you've started using it, you might wish to take a few brief notes each day.

It can assist you in figuring out if you see any positive changes or observe new adverse effects. If you go through any side effects, stop using it and consult your doctor.

REFERENCES

Slow Cooker Butter Chickpeas with Pumpkin

183:804640822 (Rose Wyles) — Wed, 02 Mar 2022 12:16:02 GMT

Slow Cooker Butter Chickpeas with Pumpkin

A healthy and satisfying take on the classic Indian -style butter masala dish made with chickpeas and pumpkin. It's vegan, dairy-free, gluten-free, high-protein, rich and creamy!

DIVE INTO THIS ONE!

Lets create our own fake-away night with ease at home with a few simple ingredients to throw into the slow cooker for some meal prep magic!

This insanely delicious recipe is made with key ingredient pumpkin for that melt in your mouth experience paired with nutty chickpeas for that high-protein punch.

Perfect for the freezer if making extra, or if you have some leftovers, Just defrost and reheat to experience this dish all over again.

This recipe has been adapted to be dairy-free with the use of coconut milk and almond butter instead of cows milk or butter/ghee, which gives this meal that creamy and decadent touch whilst also being healthier for your body , dairy cows , and also the planet .

You can even opt for using light coconut milk which is a staple in my tiny boat kitchen, it's widely available in supermarkets and using light coconut milk decreases the overall fat and saturated fat in this dish, which further helps support those losing weight via a plant-based diet!

If you love curries as much as I do, be sure to check out my Sri Lankan Green Coconut Curry , or the incredible Tofu Tikka Masala , delicious L entil Curry with Black Rice , and last but not least two of my all time favourites the Spinach Dal and Tofu Katsu !

Slow Cooker Butter Chickpeas with Pumpkin Recipe

This homemade curry has been lightened up with the use of almond butter and is super easy to whip up for a weekday meal via the fabulous invention of the slow cooker!

Serves 4

INGREDIENTS

1 tin chickpeas, drained
250g fresh or frozen pumpkin or squash cubes
1/3rd cup/80ml coconut milk, can use light coconut milk for low-fat version
2 tbsp of almond butter
1 medium tomato, diced
1 onion, diced
2 tbsp tomato paste
1 tbsp garlic and ginger paste, can use fresh and mince
1 tsp garam masala
1 tsp curry powder, can use hot or mild depending on preference
1 tsp turmeric
1 veggie stock cube, can use low-salt and adjust added salt accordingly
1 tsp black pepper

TO SERVE

2 cups cooked rice
4 tbsp coconut yogurt
Fresh coriander

METHOD

Prepare your pumpkin or squash if needed by peeling, and cutting into cubes. Proceed to step two if using prepared or frozen pumpkin.
Add all of the ingredients to your slow cooker, with just enough water to cover (about 2 cups/500ml), set to low for 6 hours or high for 2 hours.
The pumpkin should be cooked throughout and soft when serving.

Serve with cooked rice, coconut yogurt, and fresh coriander leaves.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Jackfruit Pasta Bake Gluten-free and Vegan

183:804640822 (Rose Wyles) — Sat, 26 Feb 2022 18:22:40 GMT

Jackfruit Pasta Bake Gluten-Free & Vegan

A vegan twist on the classic tuna pasta bake, made easy, nutritious, and delicious!

Why Meat Replacements Instead of Fish?

Is Jackfruit The Next Big Meat Substitute?!

Chickpea Pasta Makes It A High-Protein Meal!

Yes! Chickpeas can be made into pasta! In this recipe, I'm using chickpea pasta as pictured above to make my jackfruit "Juna" pasta recipe. It is made with chickpeas, so it is naturally free from egg, dairy, nuts, and gluten. It's a great source of fibre, protein and great for those that experience bloating with wheat products, as many of us do, and would benefit from having less wheat in their diet.

This recipe is super simple, high in protein, and suitable for the entire family to enjoy. Jackfruit is versatile, easy to prepare, and can be flavoured in many ways. With its meaty texture it can complement any meal from curries, chili, and now with this "Juna". I've recreated this meal as it is reminiscent of what I would sometimes have as a kid; however, this version is much healthier and kinder without the use of tuna fish.

The jackfruit juna can be served on it's own, so instead of making a pasta bake why not serve your Juna in a sandwich, wrap, or pita bread. Try serving it with your favourite salad, or in lettuce cups. It's so delicious it's hard not to just eat it like this, straight out of the bowl!

Jackfruit Pasta Bake Recipe

Serves 4-6

INGREDIENTS

1 300g packet of fresh or dried chickpea pasta
1 150g packet of grated vegan cheese ( I used Violife epic mature)
1 400g tin of chopped tomatoes
1 big bunch of greens for serving ( I used fresh organic rainbow chard)

FOR THE "TUNA"

1 tin of young jackfruit in brine or water, drained, and shredded
1 tbsp capers in brine, chopped
2 tbsp of the caper brine
1 medium red onion, diced finely
1 medium tomato, chopped
10 olives chopped, optional
1 small tin of sweetcorn
2 tbsp of vegan mayo ( I used Vegenaise garlic aioli)
1 sheet of nori seaweed, torn into little pieces

TO SERVE

4 cups of steamed pumpkin
4 cups of steamed kale
2 tsp freshly cracked black pepper

METHOD

Pre-heat oven to 180c, and set by a large oven tray, pour the chickpea pasta into the tray, it should only half fill it, as you need room for the rest of the ingredients.
Mix all of the ingredients for the "Juna" in a large bowl, making sure to add the mayo last until it's fully incorporated.
Top the chickpea pasta with the "Juna" making sure its spread over evenly.
Top the "Tuna" with the two tins of tomatoes, this will provide enough moisture to cook the pasta and create a thick sauce.
Finally sprinkle the cheese over everything and place the tray into the oven for 25-30 mins.
Whilst this is baking, in the last 5 minutes or so, chop and cook your greens, I sautéed mine in a saucepan with a little water at the bottom on medium heat, stirring until wilted and cooked through.
Check on your pasta bake, the cheese should have melted and become crispy in places when you know it's done.

Serve with your steamed veggies!

Enjoy!

*** My Juna recipe can also be served in sandwiches, wraps, or with salad.

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

Beetroot Juice for Diabetics

183:804640822 (Rose Wyles) — Tue, 15 Feb 2022 23:14:01 GMT

BEETROOT JUICE FOR DIABETICS

When you are diabetic, you need to be careful with your diet.

While most vegetables are good for diabetics and are always part of a healthy diabetic food plan, certain root veggies that are high in natural sugars often get left behind due to fear that they may cause a spike in blood sugar levels.

Beetroots are a classic example for this.

So how can beetroot juice be good for diabetics? Let's find out.

There is mounting evidence that beetroot juice can be beneficial for people with diabetes. Diabetes is a disease in which people do not have sufficient insulin in their blood to process glucose from food into energy that their bodies can use. Over time, untreated diabetes can cause many serious health problems including heart disease, stroke, blindness, kidney disease and amputations as a result of poor circulation. In extreme cases, death can result.

Beetroot juice is high in antioxidants and minerals that have been linked to a variety of health advantages. Commonly referred to as a superfood, and this jewel-colored root vegetable has been used to treat anything from constipation to fever for generations. Beets are high in folates, potassium, and other elements that are helpful for your overall health, but research suggests that they may be especially useful for people with diabetes.

Because beets are high in a monosaccharide called sucrose that can temporarily elevate blood sugar levels, people with diabetes should be careful when consuming them. They can do this by including them in controlled portions and as part of a overall dietary intervention monitored by a healthcare professional.

However, what most people do not know is that even though beetroots are high in natural sugars, that they still make a good combination for those with diabetes and that they should also be used as part of the overall nutritional intervention needed to aid those managing their diabetes.

Here are some of the documented health advantages of beet juice, including how it can help people with diabetes.

LOWER BLOOD SUGAR AND INSULIN

Beetroot juice contains many phytochemicals demonstrated to regulate glucose and insulin levels in humans. Several studies have examined the impact of drinking beetroot juice on blood sugar control and blood pressure in people with type 2 diabetes.

The beetroot juice's lower blood glucose levels were studied in a 2014 study [1] . The study found that drinking 225 milliliters of beetroot juice (about 1/2 cup) reduced post-meal glucose levels significantly.

In a different study, the participants who drank beetroot juice had better blood sugar control than those who didn’t drink beetroot juice.

In another study, participants who took beetroot juice had lower blood sugar levels two hours after drinking it than people who took a placebo drink.

The active ingredient in beetroot juice is betaine, which has been shown to improve blood sugar control and reduce the risk of heart disease. Betaine has also been shown to reduce the risk of type 2 diabetes.

LOWER RISK OF CHRONIC DISEASES

Foods high in antioxidants, such as beets, have been proven effective in avoiding chronic disease. Antioxidants protect cells from damage by combating free radicals. Oxidative stress is cellular damage induced by free radicals, and it has been related to several major diseases, including heart disease and cancer.

Beets juice contains up to 1.7 millimoles of antioxidants per 3.5 ounces, including betalains that give beetroot their reddish hue. It also contains additional anti-inflammatory chemicals, which have been connected to reducing the risk of major medical issues [2] .

Beetroot juice is also being studied for its effects on heart disease. In one study, beetroot juice decreased the risk of heart disease in people with type 2 diabetes. In another study, people who had higher blood levels of nitrates than the average person had a lower risk of cardiovascular disease than those with lower levels. Beetroot juice has been shown to improve blood sugar control, lower blood pressure and reduce the risk of heart disease.

LOWER RISK OF DIABETES COMPLICATIONS

Diabetes damages your small (microvascular) and larger blood vessels (macrovascular). It can lead to many issues affecting the eyes, heart, kidneys, and other body organs. Antioxidants, such as those present in beetroot juice, have been shown to lessen the incidence of diabetes complications [3] , including:

⦁ Kidney disease

⦁ Retinopathy

⦁ Cardiovascular disease

⦁ Reduced insulin resistance

⦁ Neuropathy and diabetic foot disease

REDUCED INSULIN RESISTANCE

According to some data, one of the metabolites present in high concentrations in beetroot juice may help lower insulin resistance. The same metabolite in human blood is lower in patients with prediabetes, insulin resistance, and cardiac risk factors than in healthy people.

Obese participants who took beet juice with carbohydrates had reduced insulin resistance than non-obese participants, according to a small 2017 study, suggesting that obese people may benefit from taking beetroot juice and other nitrate-rich foods [4] . A previous study discovered that healthy people who drank beet juice during a meal had reduced insulin and glucose levels after that [5] .

More study is needed because these trials only included a small number of people. One of the probable benefits of consuming beetroot is that it lowers insulin resistance, which could help those with diabetes.

REDUCED BLOOD PRESSURE

In diabetics, high blood pressure is a common problem. According to research, Beets or beetroot juice may help decrease blood pressure. In a 2013 study, persons with hypertension who drank one cup of beetroot juice every day saw a significant reduction in blood pressure [6] .

The elasticity of some people's blood vessels also improved due to the treatment. The nitrates cause the effects in beet juice, which function by widening blood vessels and increasing blood flow. One 123 g of carbohydrates are included in one cup of beet juice.

Beetroot juice also has lower systolic blood pressure readings in studies. More recently, a randomized controlled experiment reported nitrates in beetroot juice to lower central blood pressure in some persons with type 2 diabetes [7] .

IS BEETROOT GOOD FOR WEIGHT LOSS?

Yes, beetroot juice is very effective in achieving weight loss. It contains high amounts of fibre and silica, even though the insoluble fibre is removed through the juicing process, the insoluble fibre remains present in the juice, which will help to improve metabolism rate thereby potentially reducing excessive fat content from the body, which with type 2 diabetics who are overweight, will prove helpful to reducing the severity of the disease.

High fibre content of beetroot provide bulk to the diet resulting in reduced appetite and hence less overall calorie consumption thereby promoting healthy weight management. Be sure to save and freeze the pulp if using a juicer as you can add this to soups and smoothies at a later date.

Beetroot helps to stimulate the digestive juices and enzymes needed to digest food properly. The beetroots also contain anti-inflammatory properties with its rich antioxidant vitamins A, C, and E which aid better absorption of nutrients into the bloodstream through improved digestion process. This improves overall nutrient assimilation helping to regulate body weight.

IS BEETROOT JUICE SAFE?

If you have diabetes, there are no reported health risks associated with consuming beetroot juice. The American Diabetes Association recommends drinking beetroot juice for those with the condition. However, people with diabetes should always discuss their dietary needs with a healthcare professional before changing their diets.

Are there any side effects of beetroot juice?

The main risk is beeturia, which causes urine and feces become pink or scarlet. Beeturia is a symptom in a small percentage of people who consume beets. Beeturia isn't usually damaging, even though it can be frightening. It's produced by one of the chemicals that give beets their color, and it normally goes away on its own.

Consuming too much beet juice (more than 2 cups daily) may have certain adverse health effects like diarrhoea, cramps, abdominal pain, nausea, vomiting etc.

Is beetroot juice safe for infants?

Beetroot extract is safe for consumption by adults but not for children. It can lower blood sugar levels in infants and may cause kidney damage in them. Pregnant women are also advised to avoid beet extract as it may cause miscarriage or premature birth due to its high content of nitrates.

However, beet juice is found to be beneficial during pregnancy when taken medicinally to prevent toxemia. Therefore pregnant women should only take beet juice under medical advice.

HOW TO MAKE BEETROOT JUICE

Beetroot juice can be made at home and using organic is best. Here's a step by step guide to extract the juice from beetroots.

Serves 4:

INGREDIENTS

4 large organic beetroots
1 green organic apple
2 organic carrots
1 inch ginger root
1/4 of a peeled/juiced organic unwaxed lemon

Wash the beetroots thoroughly and if non-organic peel off their outer skin. Beetroots sometimes come with the greens on top, these are edible so cut them off and use raw in a salad or steam them to serve alongside a main meal.
Cut the beets into small pieces (about 1-inch diameter) this makes them easier for your juicer to handle.
Run all of the ingredients through your juicer.
Sieve the juice to remove any excess pulp so you have a nice smooth juice.
Pour into 4 small glasses.

Drink immediately or refrigerate and consume within 2 days.

Save the pulp, as it's organic it has lots of benefits too good to waste, you can freeze it and add to soups or smoothies!

Enjoy!

END POINT

The benefits of beetroot juice for people with diabetes are clear. Not only can it help improve blood sugar control and reduce blood pressure, but it can also reduce the risk of heart disease and type 2 diabetes. And unlike medication, it has no side effects.

Beetroot juice is high in antioxidants and minerals that have been shown to improve overall health. Beetroot juice consumption appears to be very good for people with diabetes. Beets help to prevent typical diabetic problems such as nerve and eye damage.

For Professional Assistance

Let me assist you in developing a personalised programme tailored for individuals with diabetes, guiding you towards achieving your health and wellness objectives. This will encompass personalised weekly meal plans, expert nutritional guidance, delicious plant-based recipe options, and much more.

Start your journey to better health and wellness today!

Thanks for reading!

Blog Post by Rose Wyles - The Vegan Nutritionist

REFERENCES

⦁ (1) https://europepmc.org/article/MED/25191617

⦁ (2) https://pubmed.ncbi.nlm.nih.gov/20096093/

⦁ (3) https://pubmed.ncbi.nlm.nih.gov/23565396/

⦁ (4) https://www.hindawi.com/journals/jnme/2017/6436783/

⦁ (5) https://www.cambridge.org/core/journals/journal-of-nutritional-science/article/effects-of-a-beetroot-juice-with-high-neobetanin-content-on-the-earlyphase-insulin-response-in-healthy-volunteers/535AAA8B832FBE11FDD4692C968187B9

⦁ (6) https://pubmed.ncbi.nlm.nih.gov/23596162/

⦁(7) https://www.researchgate.net/publication/321737995_Dietary_nitrate_from_beetroot_juice_selectively_reduces_central_blood_pressure_in_type_2_diabetes_the_randomized_controlled_VaSera_trial

Sri Lankan Coconut Green Curry

183:804640822 (Rose Wyles) — Fri, 04 Feb 2022 17:55:20 GMT

Sri Lankan Coconut Green Curry

Make this your go-to special curry to impress your friends and warm you on a cold winters day.

Have a go at making your own green curry paste, it's easier and reliably tasty too!

If spicy, creamy curries with rich and deep levels of flavour are your thing, then this vegan Sri Lankan curry will indeed become a favourite in your kitchen. Traditional Sri Lankan flavors used to create the green curry paste, alongside satisfying potato, high protein peas, and lentils, make this a nutritious veggie curry straight from heaven!

This recipe has a smooth richness to it provided by the homemade curry paste that uses freshly ground garlic, ginger, fiery chilli, cardamom seeds, coriander seeds, cloves, and fresh coriander; all mellowed out to perfection when accompanied by creamy coconut milk powder and earthy potatoes.

I made this recipe in around 30 minutes, so with that in mind, this would be a perfect weekday meal to bring everybody together and allow them to experience the wonderfully unique flavours that Sri Lankan cuisine offers. This recipe would also serve as an excellent meal prep for busy people who tend to eat the same meal for a couple of days running or those who like to freeze extra portions of the meals they make for a day when they can become a quick, convenient, and healthy pre-prepared meal.

There's many benefits to using multiple spices in your cooking!

It's great to learn that almost all the spices used in traditional Sri Lankan cooking have been studied and were found to have antifungal and antimicrobial properties and medicinal values, such as anti-inflammatory and anti-diabetic benefits.

Let us go through the spices in this recipe and the potential benefits of using them regularly in your cooking.

Turmeric - There are many studies that show promising results that turmeric and it's active compound curcumin , in particular, can help to better regulate inflammation in the body. When comparing the anti-inflammatory properties of turmeric against those of non-steroidal anti-inflammatory drugs, there are signs of great promise for this natural spice.
Black Pepper - When it comes to this spice, the only benefit isn't just to combine with turmeric to increase its bioavailability. It turns out that black pepper helps improve digestion, relieve coughs and colds, help treat skin problems, and boost metabolism to enhance weight loss efforts.
Ginger - This spice has a long reputation as a carminative, which helps promote gas elimination from the digestive system. Although it tastes hot and spicy, it's been shown to soothe the intestinal tract.
Cardamon - Has shown to have antimicrobial, antioxidant , and anti-inflammatory properties. This spice may also help protect the heart from elevated levels of cholesterol and high blood pressure.
Cloves - There are many benefits associated with this spice, including keeping blood sugar in check, improving oral health, removing intestinal parasites , and helping to block the growth of harmful bacteria.
Ceylon Cinnamon - A known anti-viral, antibacterial, and antifungal. Cinnamon is thought to have many medicinal and soothing properties due to its incredibly high antioxidant profile.

Sri Lankan Coconut Green Curry Recipe

This Sri Lankan recipe uses oodles of fresh spices, coconut milk powder, and a homemade green curry paste.

Serves 4

INGREDIENTS

For the Curry

1 cup red split lentils
1 medium potato, cubed
1 small red onion, diced finely
170g peas from tin, fresh, or frozen
1/2 tsp turmeric
1 tsp coriander seeds
1 tsp mustard seeds
1 Ceylon cinnamon stick
1 vegetable stock cube
750ml water
200g powdered coconut milk or 1 tin full fat coconut milk
1-2 tbsp of oil, for frying
Salt and black pepper to taste

For the Green Curry Paste

Small bunch of coriander
1/2 inch ginger
3 garlic cloves
1 fresh green chilli
2-3 cloves
1 tsp cardamon pods

For Serving

1/2 cup brown rice
Dairy-free plain yogurt
1 lime
Few sprigs of fresh coriander

METHOD

Prepare brown rice to packets instruction, I used a rice cooker to cook my brown rice, rinsed first then added 1 cup of water and switched on the rice cooker.
To make your green curry paste smash the ingredients together in the pestle and mortar, starting with the cardamom pods, and coriander seeds, I removed the outer skin's of the smashed cardamom, then grind together the other ingredients leaving the fresh coriander until last, then I smashed that in with the rest until you have a bright green curry paste.
Now it's time to make the curry, so begin with adding oil to a large saucepan, or large and deep frying pan, heat on medium and add mustard seeds and finely diced onion. Fry until the onion is golden and the seeds are aromatic, stir in the turmeric and your green curry paste for a few seconds.
Then, add red lentils, cinnamon stick, cubed potato, vegetable stock cube, water, and powdered coconut milk. Cook until the potato and lentils are just soft, around 20-25 mins on medium heat. I like mine with a slight bite. Add more water if needed, you'll want it thick and creamy but not too dry.
Serve with dairy-free yogurt, sliced lime, fresh coriander, and brown rice.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

Creamy Lentil Soup

183:804640822 (Rose Wyles) — Fri, 28 Jan 2022 17:11:01 GMT

Creamy Lentil Soup

Perfectly Comforting on a Cold Winter Day

Simple flavours and a touch of rustic makes this soup an easy choice for quick and easy meal, especially on chilly, winter days.

The bulk of the recipe is made with inexpensive ingredients such as potatoes and red lentils, both which are great sources of calories as well as fibre , that will help to keep you full for longer.

The potatoes once blended really help to achieve the ultimate creaminess, which is irresistible for when you dip in a nice thick slice of toasted bread .

I used this lovely and fresh oregano for this recipe, either Greek or Syrian oregano would work well here, the Syrian variety being the more potent in flavour than it's Greek cousin.

I topped the soup with edible flowers, more oregano, and some nutritional yeast, I also recommend an extra small squeeze of fresh lemon juice over the top when serving to help pop the flavours even more!

Creamy Lentil Soup Recipe

This creamy soup will surely become a family favourite, it's quick to make and fills you up with wholesome carbs while also being rich in protein, thanks to the lentils.

Serves 2-3

INGREDIENTS

1 cup red lentils
2 medium potatoes, peeled, diced
1 red onion, chopped
2 cloves garlic, chopped
2 sprigs of Syrian or Greek oregano
1 lemons juice
1 tbsp vegetable stock bullion or 1 low-salt vegetable stock cube
3 cups water

METHOD

Place all the ingredients into a medium-sized pot. Bring to the boil.
Simmer whilst stirring frequently to prevent the lentils sticking for 20-25 minutes, or until the potatoes are cooked through.
Using an immersion hand blender or a blender, blitz until creamy.
Top with nutritional yeast and serve on it's own or with crusty bread.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

The Health Benefits of Organic Apple Juice

183:804640822 (Rose Wyles) — Sun, 23 Jan 2022 13:41:49 GMT

The Health Benefits of Organic Apple Juice

Improve your health with the many benefits that come with the consumption of apples and apple juice.

AN APPLE A DAY...

The apple is a nutrient-dense fruit that is well-known throughout the world. It has a higher number of vitamins, minerals, and phenolic compounds, improving health and preventing numerous ailments. It is commonly said that eating an apple keeps the doctor away. As a result, it denotes that the fruit is beneficial to one's health.

Doctors advise people to eat apples to stay healthy. It's also advisable to drink the fruit's juice in addition to eating it. Apple juice is popular among people. The juice is tasty as well as delicious. It can make the body healthy and powerful. We'll go over the health benefits of organic apple juice.

HEALTH BENEFITS OF APPLE JUICE

Whether just starting out or a frequent juicer, apples as a mono juice are fantastic option, as they provide a broad range of nutritional components, plus apple juice may aid in treating a variety of diseases... Some of their benefits are given below.

Improve heart health

Apples are rich in phytochemicals that are good for your heart, such as polyphenols and flavonoids (1). Polyphenols may help prevent harmful (LDL) cholesterol from becoming oxidized and built up in the arteries (2). Apple juice has antioxidant properties and lowers the risk of cardiovascular diseases. Potassium is abundant in apple juice. Potassium is a vasodilator, which means it relaxes blood vessels and lowers blood pressure (3). It has the potential to lower the risk of heart disease.

Provide relief from Asthma Symptoms

Apple juice has anti-allergenic and anti-inflammatory characteristics, which may help to alleviate asthma symptoms. The fruit juice has a long history of being used to prevent asthma episodes. Furthermore, the polyphenols in the juice help improve lung health and lower the chance of developing pulmonary infections (4).

Provide Relieve from Constipation

Sorbitol, which is found in apples, is a remedy for constipation (5). This chemical attracts water into the colon once it enters the large intestine. It softens the stool and makes it easier to pass.

Help to Reduce Weight

Apples are abundant in Polyphenols, flavonoids, carotenoids, and dietary fiber. The drinking of apple juice may aid in weight loss. Polyphenols have Anti-obesity effects. Experiments on animals and humans demonstrate that eating apples in various ways can help overweight people to lose weight (6).

May protect the Brain from Damage

Apple juice may help to prevent free radical damage to the brain. Polyphenolic antioxidants present in apples may help to prevent the death of brain cells(7). Antioxidants have a greater ability to fight malignant cells and protect against oxidative damage. They could aid in managing neurodegenerative disorders such as Alzheimer's and Parkinson's disease (8).

Improve Skin Health

Apple juice contains vitamin C and antioxidants, which may aid in improving skin health. This juice is extensively used in natural therapies for treating skin-related ailments like inflammation, irritation, skin infections, damaged skin, and wrinkles. Polyphenols may help to prevent signs of aging (9).

Improve Eye Health

Vitamin A is abundant in apple juice. This vitamin aids in the improvement of eyesight and the prevention of eye problems (10).

Always opt for organic apples where possible as these will taste better, and also they are grown without any genetically modified materials, pesticides, fertilizers, and seeds.

HOW TO MAKE FRESH APPLE JUICE

A good apple juice depends on good quality apples, start with organic and choose your favourite whether that is Cox, Honey Crisp, Pink Ladies, Golden Delicious, or Granny Smiths. I'm partial to a mix of both red and green for a balanced semi-sweet juice. If you're feeling indecisive, check out this guide to the best apples or ask which are the best at your local organic grocer.

Serves 2

Ingredients

2 red organic apples
1 green organic apple
1 slice of lemon

Method

Wash your produce.
Quarter the lemon and halve a piece again, remove the skin.
Juice all of the ingredients.
Sieve the juice to remove any leftover pulp, you'll end up with a smooth juice.

Drink immediately or refrigerate and consume within 2 days.

Enjoy!

BOTTOM-LINE

Juicing from home can provide you with a high nutritional profile and may aid in the treatment of a variety of diseases. It has numerous advantages, ranging from improved heart health to improved liver function. Add fresh juice to your daily routine to get its benefits. Start with organic apples and see where to new road to better health takes you!

References:

⦁ Boyer J, Liu RH. Apple phytochemicals and their health benefits. Nutr J. 2004;3:5. Published 2004 May 12. doi:+44 7908290629

⦁ Cheng YC, Sheen JM, Hu WL, Hung YC. Polyphenols and Oxidative Stress in Atherosclerosis-Related Ischemic Heart Disease and Stroke. Oxid Med Cell Longev. 2017;2017:+44 7908290629. doi:+44 7908290629

⦁ Weaver CM. Potassium and health. Adv Nutr. 2013;4(3):368S-77S. Published 2013 May 1. doi:+44 7908290629/an.+44 7908290629

⦁ Hyun TK, Jang KI. Apple as a source of dietary phytonutrients: an update on the potential health benefits of apple. EXCLI J. 2016;15:+44 7908290629. Published 2016 Sep 19. doi:+44 7908290629/excli+44 7908290629

⦁ Bae SH. Diets for constipation. Pediatr Gastroenterol Hepatol Nutr. 2014;17(4):+44 7908290629. doi:+44 7908290629/pghn.+44 7908290629

⦁ Asgary S, Rastqar A, Keshvari M. Weight Loss Associated Wit h Consumption of Apples: A Review. J Am Coll Nutr. 2018 Sep-Oct;37(7):+44 7908290629. doi: +44 7908290629. Epub 2018 Apr 9. PMID: +44 7908290629.

⦁ Ataie A, Shadifar M, Ataee R. Polyphenolic Antioxidants and Neuronal Regeneration. Basic Clin Neurosci. 2016 Apr;7(2):81-90. doi: +44 7908290629/J.BCN.+44 7908290629. PMID: +44 7908290629; PMCID: PMC+44 7908290629.

⦁ Remington R, Chan A, Lepore A, Kotlya E, Shea TB. Apple juice improved behavioral but not cognitive symptoms in moderate-to-late stage Alzheimer's disease in an open-label pilot study. Am J Alzheimers Dis Other Demen. 2010 Jun;25(4):+44 7908290629. doi: +44 7908290629. Epub 2010 Mar 25. PMID: +44 7908290629.

⦁ Palermo V, Mattivi F, Silvestri R, La Regina G, Falcone C, Mazzoni C. Apple can act as anti-aging on yeast cells. Oxid Med Cell Longev. 2012;2012:+44 7908290629. doi:+44 7908290629

⦁ Gilbert C. What is vitamin A and why do we need it?. Community Eye Health. 2013;+44 7908290629:65.

Creamy Vegetable Soup with Crispy Brussels Sprouts

183:804640822 (Rose Wyles) — Sat, 27 Nov 2021 15:58:34 GMT

Creamy Vegetable Soup with Crispy Brussels Sprouts

Homemade brussels sprout chips give a good crunch when sprinkled over the soup

SOUP WITH A CRISPY CRUNCH!

First we had kale chips, now I bring you brussels chips!

These are outer the leaves that fall off when preparing your sprouts , so when you cut off the root end you end up with the dark green leaves of the sprout coming loose. I teased more off as I gathered them for this addition to the recipe.

All you do is rinse them, pat dry, sprinkle with salt and black pepper, a tiny drizzle of oil, toss, then roast them in the oven for around 20 minutes, until browning and crisp.

Soo delicious fresh out of the oven atop of your inner warming bowl of soup !

LOADED WITH POWERFUL NUTRIENTS!

The soup itself is a mixed vegetable blend playing hard on the classic leek and potato soup, yet brought into the nutrient popping density with the addition of swede (turnip), peas, and brussels sprouts!

The main vegetable ingredients and the nutritional benefits of such are as follows:

Leek - Part of the allium family, leeks are rich in vitamins A , C, E and B6 as well as calcium, iron, magnesium and manganese.
Potato - Aside from helping cultures survive through winters for century's, the alpha lipoic acid, a co enzyme present in the potato has been shown to boost overall cognitive health.
Swede - What's great about swede is not just their delightful flavour, swede's are also high in potassium and low in sodium, which will help to naturally lower blood pressure. For comparison one cup of swede contains 554 milligrams of potassium compared to 34 milligrams of sodium.
Brussels sprouts - Rich in protective antioxidants that reduce oxidative stress in your cells, and as a result can help to lower you risk of chronic disease.
Peas - A good source of plant-based protein, peas are rich in both fibre and Iron making them a great addition to any meal.

SAVE SOME FOR LATER!

This soup can be stored fresh in the fridge for a few days, perfect for meal prepping, it can also be frozen. The brussels chips should be stored separately, and reheated before serving.

Creamy Vegetable Soup with Crispy Brussels Sprouts Recipe

Serves 4

INGREDIENTS

1 leek
2 medium potatoes
300g brussels sprouts, ends removed, dark green leaves peeled and kept separately
1/2 of a swede, peeled
1 cup peas, either from a small tin or from frozen
4 cloves of garlic, chopped
1 tsp vegan butter
1 tsp olive oil
1 vegetable stock cube
4 cups of water
2 cups unsweetened soy milk
1 tsp mixed herbs

FOR SERVING

Black pepper to taste
Pinch of ground nutmeg
Plant-based cream for serving
Crispy brussels sprouts

METHOD

Pre-heat your oven to 180c. Add brussels sprouts to a roasting dish, sprinkle with salt and black pepper, drizzle with a tiny bit of olive oil about 1/2 a tsp, roast for around 20-25 minutes until crisp and browning. Give them a shake around a couple of times during the cooking process.
Alongside your sprouts prep your sprout leaves by rinsing them, patting dry with kitchen roll, sprinkle with salt and black pepper, drizzle with the remaining olive oil. Roast these for around 15-20 minutes until crisp and browning.
Whilst your sprouts are roasting, slice your leek into rounds, peel your potatoes and chop into medium chunks, and cut, peel and dice your swede into small chunks.
In a large pot, sweat your leeks and garlic in the vegan butter for around 5 minutes, careful not to let them burn, add the water, stock cube, mixed herbs, followed by the chopped potato and swede, add more water if needed to just cover. Let this bubble away for around 20 minutes until the veggies are knife tender.
When the veggies are done, add the peas and roasted brussels, cook for a further 5 minutes. Turn off the heat, blend the soup, adding the plant-based milk as you go.

Serve with your crispy brussels sprouts, black pepper, pinch of nutmeg and a whirl of plant-based cream

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

Vegan Oatmeal Pancakes with Caramelised Banana

183:804640822 (Rose Wyles) — Tue, 23 Nov 2021 18:19:14 GMT

Vegan Oatmeal Pancakes with Caramelised Banana

Super Healthy, Addictive, & Ready In Just Ten Minutes!

HAVE YOU EVER MADE PANCAKES WITHOUT FLOUR OR SUGAR?

If you're looking for something a more interesting and tasty without the time expense all whilst still being super healthy, t hen these pancakes are just what you need. Easy to whip up a batch in ten minutes, and extra delicious with the addition of caramelized banana's.

I mean have you ever tried cooking your bananas? Seriously... Food heaven!

These healthy oat pancakes are also flourless and sugar-free as I used ground oats and only a few simple ingredients that I’m sure you already have in your kitchen as well. We’re talking plant-based milk, maple syrup and some vanilla, okay?

OATMEAL PANCAKE INGREDIENTS

Oats: These are great for using as flour, super healthy, high in fibre, slow-burning carbohydrate, just what you need to keep you energised for longer!
Milled Flax: Great to add for that pancake texture to your batter, also provides a decent source of omega -3's. Also unsaturated plant fats help balance blood sugar, keeping you full in-between meals.
Maple Syrup: No sugar is added, so to make your pancakes have a subtle sweetness, I added just 1 tbsp.
Baking Powder: These help fluff up your pancakes and give them a nice texture.
Vanilla: I used a good quality vanilla extract to add a wonderful flavour. You can also use cinnamon if you prefer!
Cooking Spray: To fry the pancakes, using non-stick will help keep the oil to a minimum.
Banana: To caramelize for topping, you can swap for other toppings if you like, such as chia jam, chocolate chips, almond or peanut butter, yogurt, also fresh fruit, or berries.
Cinnamon: Incredibly high in antioxidants , provides natural sweetness and a lovely flavour.

OATMEAL PANCAKES NUTRITION

So here you are wondering if having vegan pancakes is going to keep you trim, fill you up, and as they are so tasty whether they are healthy to eat often...? The answer is...Yes!

As these vegan pancakes are made with oats which are one of the healthiest foods you can eat, no wheat flour is used which although is not unhealthy, the wheat or gluten aspect can cause issues with some people that have an allergy for example.

Oats are naturally gluten-free. However, there are risks of contamination with regular oats, so gluten-free oats may be required if you are celiac, as gluten-free oats are grown and processed where other gluten-containing plants are not.

Although this recipe is not low calorie compared to, say, having a smoothie or fruit and yogurt for breakfast, it's still healthy and a great addition to your regular breakfast options list. Oats are considered an excellent food to consume to help you lose weight and stay trim. They add a lot of nutrition, with very little fat.

Also, some people may find getting enough calories on a plant-based diet challenging, so including oats in your breakfast is a great way to provide valuable nutrition and enough calories.

Oats are a great source of fibre, protein, B-vitamins, Iron, Zinc, and Magnesium. Also, what is interesting about oats is that they contain a particular type of fibre called beta-glucans, which acts as a prebiotic and lowers cholesterol, and improves your good gut flora. The effects of beta-glucans reduce blood glucose concentrations which is excellent for those looking to manage their blood sugar better.

Bananas are also a great topping, as they are naturally sweet, taste incredible cooked, are easy to prepare, affordable, and will add extra nutrition to your pancakes.

VEGAN OATMEAL PANCAKES WITH CARAMELISED BANANAS RECIPE

This vegan oatmeal pancake recipe is made with simple ingredients to create deliciously fluffy melt-in-your-mouth pancakes! We use oats for our flour, flaxseed instead of eggs, and plant-based milk instead of dairy, making this recipe gluten-free, dairy-free, and vegan!

If making enough pancakes for one person, you can either cook them up to reheat later or save half the batter to cook up fresh pancakes the next day.

Serves 2, makes 8-10 small pancakes.

INGREDIENTS

For the pancakes

1 3/4 cup of oats, either rolled oats, quick-cook oats, or gluten-free oats if needed
1 1/2 cups plant-based milk of choice; I used unsweetened soy milk
1 tbsp ground flaxseed or ground chia seed
1 tbsp maple syrup
1/4 tsp vanilla essence
1 tsp baking powder
1/2 tsp cinnamon
pinch of salt
cooking spray oil, I used avocado

For the caramelised banana

1 medium banana, about 1/2 per serving
1 tbsp maple syrup
cooking spray oil

METHOD

In a blender, blend your oats to make oat flour, add the rest of the ingredients and blend until smooth.
Heat a skillet or non-stick frying pan, spray with oil. Once hot, you are ready to start cooking your pancakes.
Using medium ladle or 1/4 cup measurements, scoop the batter onto the hot surface of your pan, leaving room for them to expand before adding the next one alongside.
Cook until tiny bubbles can be seen forming on the surface, about 1 minute, now you know it's ready to flip.
Flip your pancakes, cooking until golden on each side, usually another minute more.
Repeat the process until all your pancakes have been cooked, covered, and set aside.
To make the caramelised banana, spray the pancake pan you were using while it's still hot, add sliced bananas and cook them for about a minute on each side, flipping halfway to see them turn a lovely golden colour. Drizzle in maple syrup and cook a further minute.

Top your pancakes with caramelised banana and more maple syrup if you desire.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today

Miso Noodle Soup with Crispy Sesame Tofu

Tue, 26 Oct 2021 14:11:21 GMT

Miso Noodle Soup with Crispy Sesame Tofu

Full of Vegetable and Probiotic Goodness with a Crunch of Tofu

No Matter the Weather

Miso soup is one of my favourite recipes to enjoy all year round, with the tofu I usually add to the broth traditionally, with fewer vegetables.

However, this time I had lots of veggies to spare and my belly to fill, and so this did not disappoint.

I doubt I'll view my version of miso soup in the same way again without this crispy tofu on top!

It's that good!

What is Miso?

Miso is made from soybeans and rice, though other grains such as barley can be used. It's a fermented condiment popular in parts of Asia, most notably; Japanese miso soup, though in recent years has made it's way to the Western world and is especially popular in the macrobiotic diet, due to it's probiotic benefits.

Miso is incredibly nutritious and is linked to a variety of health benefits including improved digestion and a stronger immune system. This traditional Japanese condiment consists of a thick paste made from soybeans that have been fermented with salt and Koji which is a grain (usually rice) that has been inoculated with a type of mold called Aspergillus Oryzae.

Studies report that eating miso may reduce the risk of lung, colon, stomach (even though high in salt, it seems the soybeans cancel out the adverse effects of the sodium!), and breast cancers. Interestingly, consuming miso which is high in sodium, was found to attenuate sympathetic nerve activity, resulting in lowered blood pressure and heart rate. This is also especially true with miso varieties that are fermented for 180 days or longer.

Amazingly, another experimental research study suggested Japanese people who eat a lot of miso soup with wakame seaweed showed a lesser radiation effect and no acute radiation disease after the atomic bombs were dropped in Nagasaki on August 9th, 1945.

Salt plays an integral part in many fermented and pickled foods. It checks the fermentation process, creating foods with optimum nutrition while preventing them from spoiling. Miso contains enough salt to control the fermentation successfully. As miso has salt, it is often used to replace the salt in traditional recipes.

So if using miso be sure to use low sodium stock cubes or taste before adding additional salt to the recipe. When substituting miso for salt, add approximately one to two teaspoons of miso for one quarter of a teaspoon of salt. This way the salt intake can be lowered and the full benefit of miso can be gained with it's taste and nutrition.

To maximise miso's enzymatic benefits, choose an unpasteurized variety, and select recipes where miso is added towards the end of cooking, such as with my miso soup recipe!

Select your noodle!

This miso noodle soup recipe calls for udon noodles though any noodles you have will do, I always opt for organic where possible, and I prefer to use dried noodles to cook and add when needed, though there are vacuum-packed "ready to wok" noodles you can buy and add to the soup towards the end to warm through.

I like to buy my Asian food supplies in bulk, and for a lower price, I got my noodles, soy sauces, chili oil, and lots of other condiments from the online oriental mart store.

Shroomy Soy Sauce

I love a good dark soy sauce to add depth and richness to my dishes; this dark mushroom soy sauce takes its flavour to whole new heights!

It's easy to use in a variety of vegan dishes; just replace any soy sauce for that extra hit of unami richness, like braised tofu, or in this case, my miso soup.

How to Make Miso Soup

To make this miso soup, you will need your veggies of choice; I went with red onion, sugar snap peas, carrot, kale that I foraged recently, brussels sprouts, mushrooms, and also bok choy.

You can use any variety of veggies that you have. Just make sure they are all cooked to how you like them before you add your miso and noodles.

The base of the soup is vegetable stock, soy sauce, ginger, garlic, and miso, and this will help to bring together all the other flavours of the vegetables and the noodles too.

To finish is the wonderfully crispy and spicy tofu chunks crusted in panko and sesame seeds. These work great on top of the soup to add extra crisp, fibre, fats, and protein, which will allow you to feel fuller for longer naturally.

Miso Noodle Soup with Crispy Sesame Tofu Recipe

Serves 2

INGREDIENTS

‌750ml water
‌1 low sodium vegetable stock cube
‌1 tbsp miso paste, I used brown
‌1 tbsp soy sauce, I used dark mushroom
‌100g dried noodles, I used Japanese thin udon
‌3 cloves garlic, minced
‌1 inch ginger, minced
‌3-4 cups chopped vegetables of choice, I used carrot, red onion, kale, bok choy, brussels sprouts, sugar snap peas, and mushrooms
1 tbsp fresh herbs, I used rosemary though sage or dill would also work nicely here

For the tofu

‌100g extra firm tofu, pressed, cubed
‌1 tbsp chili oil with flakes
‌2 tbsp corn starch
‌1 tbsp sesame seeds
‌4 tbsp panko breadcrumbs
‌1/2 unsweetened soy milk

METHOD

1. Bring to the boil the water with the stock cube, soy sauce, ginger and garlic. Add the veggies and simmer for 6-8 minutes.

2. Whilst that is cooking, prepare your noodles to packet instructions. Drain and let sit in cold water until using.

3. To prepare the tofu, mix panko breadcrumbs with the sesame seeds, coat the tofu cubes in corn starch, then dip in the plant-based milk, then into the breadcrumb sesame mix.

4. Pan-fry the tofu pieces in a little oil until crispy. To finish I tossed with a tsp of the chili flakes at the bottom of the chili oil, this is optional but it massively improves both the taste and texture.

5. Add the noodles to the veg soup, along with the miso, mix well, and taste for seasoning.

Serve with the tofu on top !

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

Japanese Green Bean Stir-Fry

183:804640822 (Rose Wyles) — Mon, 13 Sep 2021 19:57:33 GMT

Japanese Green Bean Stir-Fry

Forget take-out. These sweet sticky green beans are quick, easy, tasty and oh so satisfying!

This recipe is a great way to enjoy fresh summer green beans, with these subtle flavours that nourish and satisfy you. This stir-fry offers a slightly sweet and crunchy mouthfeel that will have you coming back for more!

I recently purchased a mini rice cooker to use in my tiny narrowboat kitchen. It has to be the ultimate gadget for those who wish to decrease their time spent in the kitchen, lessen washing up sticky rice pans, and have perfectly cooked rice every time.

I've found that more than just rice can be cooked in a rice cooker so far, having trialed oatmeal, quinoa, and pre-soaked chickpeas, with more ideas to test soon.

Often with my recipes, I cook using a method called water frying, this is a cooking method that uses no oil and instead a small amount of water on medium heat to cook the food without it burning or drying up. I then add flavours such as tamari and Japanese rice vinegar in this instance to accompany the small amount of liquid that remains after the initial water-frying.

This cooking method is excellent for those looking to lose weight , decrease their LDL cholesterol , and with the aid of a wholefoods plant-based diet and recipes such as this, halt the progression of heart disease and diabetes .

Japanese Green Bean Stir-Fry Recipe

Serves 2

INGREDIENTS

400g green beans
2 small shallots, finely chopped
2 cloves garlic, grated
1/2 inch ginger, grated
2 tbsp Japanese rice vinegar
3 tbsp tamari soy sauce
4 tbsp water
2 tbsp unsalted peanuts
1 tbsp maple syrup
1 tsp corn starch mixed with a couple tbsps of water
Sesame seeds for serving
Rice for serving

METHOD

Trim the tops from the green beans and rinse well.
Add the shallot to a wok or large frying pan with the water and lightly fry until they turn translucent.
At this point throw in the green beans, cook until they turn nice and bright green, around 3-4 mintues.
Add the garlic and ginger, stir well and cook for 2 mins.
Follow with the soy sauce, peanuts, maple syrup, leave to cook another couple of mins.
Finally, add the corn starch and stir until the sauce starts to become thickened, quickly add the rice vinegar giving it a stir to combine well before turning off the heat.

Serve with fluffy cooked rice and top with sesame seeds.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

Black Forest Gateau Cups

Wed, 01 Sep 2021 13:40:17 GMT

Black Forest Gateau Cups

A simple yet luxurious dessert for any occasion

The Scientific Benefits of Chia

Studies have shown that chia seed may help several health issues, such as decreasing oxidative stress, dyslipidemia, blood pressure, and blood glucose management.

Additional health-promoting activities may be attributed to the protein, dietary fibre, polyphenols, amino acid, and fat content of chia seeds. Animal studies show that chia seed intake increases antioxidant activity and decreases inflammation. Researchers conducted comprehensive research on chia seed composition and health effects.

They found the following possible advantages: anti-inflammatory, immunomodulatory, anticarcinogenic, anti-diabetic, and cardiometabolic.

In another systematic review of the chia seed for MetS risk variables, five RCTs were found. Only one study in individuals with hypertension showed that consuming chia seed flour helped lower blood pressure.

Other studies, however, which included overweight people or who had diabetes, glucose, cholesterol level, blood pressure, and waist circumference, showed no difference in total health outcomes after they had consumed whole chia or powdered chia. Additionally, a recent comprehensive review showed that chia seeds intake results in decreased postprandial hyperglycemia, lower HDL cholesterol, and lowered DBP.

Using the GRADE (Grading of Recommendations Assessment, Development, and Evaluation) method, collective data were insignificant for these conclusions. Data quality was generally poor to very poor. The poor quality of the final product was due to inadequate dietary intervention management. The authors reached this conclusion because no study has shown the health benefits of chia seed, regardless of whether or not it was used as a food ingredient.

Ground chia seed consumption decreased postprandial hyperglycemia in healthy individuals caused by high-glucose beverages in recent RCTs. While whole chia seed was not used as a control, grinding the chia treatment likely improved its hydration and bioaccessibility.

The effect of ground Salba-chia seed on obese and overweight people with T2D was investigated in a randomized, double-blind, parallel design trial. Participants ate ground chia seed or oat bran with inulin and maltodextrin as a fibre and energy control.

Weight reduction was the primary research result, and supplements were given as powders or baked whole-wheat bread combined with a 6-month weight-loss program.

The group that received Salba-chia supplements lost more weight than the control group. Furthermore, after six months, the chia-supplemented group had lower CRP and higher adiponectin than the control group.

Although the whole chia was not used as a control, it is conceivable that grinding contributed to this benefit due to improved nutritional accessibility.

Natural Healing with Chia

Chia seeds have many health benefits, which range from:

Regulating blood sugar, promotes growth, and repairs muscles and bones. It is also responsible for wound healing.
Providing a rich source of plant-based omega-3's that aid in increasing serotonin, reduce testosterone and PMS, and improve your overall hormone balance. Also, playing a vital role in specific brain functions and the structure and function of other proteins and enzymes.
Supporting immunity functions of the body, energy production, collagen, and elastin, which supports body tissues.
Responsible for muscle growth, regeneration, and energy productions.
Production of haemoglobin and energy regulations.
Responsible for healthy skin and teeth, fat metabolism and immune functions.
Health flexibility of skin and hair. It is responsible for tissue growth and facilitates the absorption of vital minerals.
Acting as a protective barrier that surrounds nerve cells and facilitates growths.

Black Forest Gateau Cups Recipe

A super simple luxurious dessert that will impress everyone, with minimal ingredients. This recipe is made with layers of a date and walnut raw cake, black cherry filling, and whipped coconut cream.

Serves 2

INGREDIENTS

Date, soft, pitted, medjool, 10 date, pitted (240 g)
Walnuts, 1 cup shelled (50 halves) (100 g)
Cherries, 1.5 cups (207 g)
Water 4 tbsp (60g)
Coconut Cream, scooped out of a tin of full fat coconut milk, 0.5 can (191 g)
1 cup icing sugar (125g)
Chia seeds, 2 tbsp (24 g)
Cherries, for topping, 4 cherry (33 g)
Maple Syrup, 1 tablespoons (20 g)
Cocoa powder for topping, 1 tbsp (5 g)

METHOD

Note: At least 1 day before place the tin of coconut milk in the fridge. It will not whip if this step is skipped.

For the raw cake:

Using a food processor, blitz up the walnuts into a fine crumb, then add the dates and combine until a sticky dough is formed. Using your fingers and round cookie cutters cut them onto thin discs and place onto a tray. You'll want around 8 discs, 4 for each cup.

For the cherry filling:

Pit the cherries. Place cherries in a saucepan with the maple syrup and 4 tbsp of water. Heat on low until they start to break down. 10-15mins.

Once cherries are cooked through and have released their juices, blend them or mash with a fork. Mix with the chia seeds and set in the fridge, until chilled.

For the whipped coconut cream:

Chill a glass or metal bowl in the fridge or freezer until its cold. Scoop the coconut cream out from the tin leaving as much of the liquid behind as possible. Using a electric whisk whip up the coconut cream. It should resemble a thick whipped cream with no lumps after 1 minute, add 1 cup of sieved icing sugar and whip into the cream. Store in the fridge until using.

Now you're ready to resemble the cups.

Place a raw cake disc on the bottom, followed by a tbsp of chia jam, then a tbsp of cream and repeat until glasses are filled. Top with cherries and dust with cocoa powder.

Store in the fridge until serving.

I used a mini piping bag to pipe the coconut cream into the glasses but you don't need to.

Consume within 2 days.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

References

Okra Stew

Mon, 30 Aug 2021 07:48:15 GMT

Okra Stew

A delicious stew made with okra, fresh tomatoes and spices.

Okra has a viscous and gelatinous consistency, which, when cooked, I like very much.

I recommend that people develop a taste for this beautifully unique vegetable, as the nutritional and health benefits are well and truly worth it!

This recipe is whole foods, vegan, gluten-free, oil-free, and suitable for people with diabetes. Serving can be without bread but a whole grain such as rice, quinoa, or bulgur wheat.

Okra, is a vegetable first discovered in Ethiopia during the 12th century, otherwise known as Bamia in Arabic or ladies fingers in English speaking regions, is a wonderful fasting-cooking bean. These tender pods are very low in calories, providing just 30 calories per 100g, and contain no saturated fats or cholesterol. They are also rich in nutrients, completely non-toxic, and have no adverse side effects.

Okra is high in both lectins and pectins, which have some fantastic benefits concerning cancer prevention.

A new Brazilian study published earlier this year in the journal Biology Letters discovered that a lectin found in okra killed up to 72 percent of human breast cancer cells in an in vitro setting, primarily by the induction of apoptosis – the programmed cell death of tumor cells. The researchers also found that this particular lectin, located in the okra seeds, slowed the growth of breast cancer cells by 63 percent.

An earlier study, performed in 2010 by French and Dutch researchers and published in the journal Phytotherapy Research found that the pectin could slow the growth of melanoma cells by 75 percent after a 48-hour treatment period. It was also found to multiply the apoptosis rate of the cells by a whopping 23 times.

With many benefits associated with okra, here are just some listed below:

Lessens diabetes helps improve insulin sensitivity.
Shown to be effective at lowering cholesterol (1) .
High in potassium so helps with improving blood pressure.
Loaded with the fibre (2) that feeds your good gut flora thus, strengthening your immunity.
Preventing and improving constipation, with aid to also help remove built-up waste in the colon (3) .
Reducing the risk of some forms of cancer, especially colorectal and breast cancer (4) .
Improving energy levels and improving symptoms of fatigue (5) and depression (6).
Helping to treat sore throat, irritable bowel (7) , ulcers, and lung inflammation.
Polymers in okra show effective treatment for the bacterium infection Helicobacter pylori (8) (H. pylori).
It helps prevent obesity (9) , as low in calories and high in fibre, keeping you full for longer.

Okra stew has to be one of my favourite meals. I first discovered this vegetable in Asia, where okra is a staple vegetable, and have been obsessed with it ever since! I've made this recipe dozens of times, and by posting my photo's on my social media, many have asked for the recipe...

So here it is!

Okra Stew Recipe

Serves 2-4

INGREDIENTS

400g of fresh okra
1 onion
3 large fresh tomatoes, peeled, diced
A handful of fresh coriander
1 tbsp cumin powder
1/2 tsp smoked paprika
1 tsp onion powder
1 tsp garlic powder
1 tsp low-salt vegan bullion stock powder
3 cloves of smashed garlic or 1 tbsp of garlic paste
1/2 lemon, juiced
1/2 cup water (for frying)

METHOD

First, water fry your okra on medium for 10 minutes until half cooked.
Add diced onion and cook another few minutes whilst you chop the tomatoes. Adding a little more water if it starts to dry out.
Next, add your mashed garlic, tomatoes, stock powder and spices. Stir gently.
Cook this down for 5-10 minutes, your okra should be cooked through now.
Now, turn off the heat and add your lemon juice and chopped coriander.
Stir gently, cook a further 2-3 minutes.

Serve with bread, rice, bulgur wheat or enjoy on its own.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

References:

(1) https://www.researchgate.net/publication/+44 7908290629_Effect_of_okra_seed_in_reduction_of_cholesterol

(2) https://www.sciencedaily.com/releases/+44 7908290629.htm

(3) https://www.pharmaca.com/projectwellness/improving-colon-health-with-okra/

(4) https://www.ncbi.nlm.nih.gov/pubmed/+44 7908290629

(5) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC+44 7908290629/

(6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC+44 7908290629/

(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC+44 7908290629/

(8) https://www.ncbi.nlm.nih.gov/pubmed/+44 7908290629

(9) https://inews.co.uk/news/vegetarian-diet-helps-prevent-obesity-10-year-study-shows-+44 7908290629

#vegan #recipe #oilfree #okra #stew

Simple Elderberry Syrup Recipe (Potent Cold & Flu Remedy)

183:804640822 (Rose Wyles) — Sun, 29 Aug 2021 12:32:02 GMT

Simple Elderberry Syrup Recipe (Potent Cold & Flu Remedy)

It's elderberry season and time to make a medicine syrup for winter viral prevention!

What Is Elderberry?

Elderberry is a purple berry rich in antioxidants used to treat colds and a variety of other illnesses in folk traditions. Although no single treatment cures all the diseases, the elderberry is one of the most versatile solutions for common ailments. The elderberry is nowadays one of the most healing plants in traditional medicine. Elderberries are unique because they're rich in antioxidants such as anthocyanins, phenols, bioflavonoids, vitamin C, and fibers.

The elderberry is part of the honeysuckle family. It grows as a small or large shrub or bush and ranges from 3-15 feet. Elderberry is deciduous, which means it loses its leaves in winter. The flowers bloom in spring, and the berries ripen in mid-late summer or early fall.

Identifying Elderberry

If you want to identify an elderberry plant in your area, look for clusters of small white flowers mid-summer, then drooping purple fruit come late summer, alongside hard, woody bark. Never eat the elderberry plant's seeds, stems, leaves, or roots, as they are poisonous in high doses. Removing the berries from the stems, cooking the berries, and then sieving out the seeds makes these berries safe to consume.

Follow my recipe below to learn how to prepare these berries for viral prevention and add them to your medicine cabinet for long-term storage.

How Does Elderberry Inhibit Viral Infection?

Anthocyanins, a subgroup of flavonoids found in elderberries, may have immunomodulating and probably anti-inflammatory properties. Anthocyanins can bind to viral glycoproteins that allow viruses to enter host cells, rendering them useless and perhaps inhibiting viral infection [1] .

Essentially, these berries have benefit-able compounds that prevent viruses from entering the cells where they cause infection, thus potentially avoiding viral infections before symptoms take hold and lessening symptoms if and when they do.

How may Elderberry help to fight against the Coronavirus?

Covid-19 penetrates cells through the cell's ACE2 receptor sites [2] . When researching related coronavirus, they notice that elderberry prevents the virus from attaching to ACE2 [3] . Preventing them from entering the cell (where they would eventually reproduce and spread) will make the virus unable to survive.

Furthermore, The lipid coating on viruses is broken down by elderberry. Elderberry is antiviral and stimulates the release of inflammatory cytokines that promote immunity [4] . Elderberry berries and blooms are high in antioxidants and vitamins, which may help to enhance your immune system.

Other Health Benefits of Elderberries

Elderberries are used in the treatment of:

Joint and muscle pain
Constipation
Fever
Epilepsy
Respiratory Infections
Kidney problems
Minor skin conditions
Headaches
Stress
HIV and AIDS

Bottom-line:

One strategy to take additional antioxidant components to boost the immune system is to include elderberry extract in your daily routine. It may also aid in the relief of cold and flu symptoms.

Elderberry appears to have significant additional benefits, although its effectiveness is unknown. It should be considered a dietary supplement rather than a treatment.

Why make your own elderberry medicine syrup?

Elderberry (Sambucus nigra) is a wonderful, deep-acting immune tonic used throughout history to prevent and remedy colds and flu. The berries are rich in nutrients and powerful antioxidants, are antiviral, modulate the immune response, and have an anti-inflammatory effect.

This recipe is a winter staple that can be used in small doses for prevention and, if needed, more frequently daily with the onset of viral symptoms.

Simple Elderberry Syrup Recipe (Potent Cold & Flu Remedy)

All you need is fresh or dried elderberries, water, sugar with optional spices, and you're ready to have fresh elderberry syrup to enjoy.

Try this healthy recipe to help keep your family healthy for this year!

INGREDIENTS

4 cups fresh elderberries or 2 cups dried elderberries, stems and any green berries removed
6 cups filtered water or more to cover berries
1 cup organic sugar, more to taste

FLAVOURINGS TO CUSTOMISE

I used cinnamon stick, star anise, cloves and cardamom pods for a spicy flavour though these are some other options:

1-2 cinnamon sticks
1-2 whole vanilla beans, split down the middle
Zest of lemon or lime
1/4 cup lemon or lime juice
8-10 cloves
10-15 cardamom pods
3-4 pieces of star anise
2-4 inches of fresh ginger or turmeric root, sliced
2 tbsp of fresh herbs such as bay leaf, olive leaf, thyme, sage, or rosemary etc

INSTRUCTIONS

Combine fresh or dried elderberries in a large pot and cover with water.
Bring to a boil, and stir; reduce to a medium-low simmer for 30 mins without a lid, stirring occasionally.
Allow to cool. Use a potato masher, mash berries into the bottom of the pot to extract their juices.
Strain this through a fine mesh sieve or cheesecloth, it does stain so be careful.
Add the juice back to the pot, along with sugar and spices of choice.
Boil again to reduce and concentrate the mixture. I did this for a further 30 minutes on a medium simmer.
Sieve out the spices and divide into small sterilised jars whilst its still warm as this will seal the jars for long storage, fill them right to the top before placing the lids. If using jars with metal lids they should pop in and be sealed once the syrup is cool.

Alternatively, you can refrigerate open jars for 2-3 months if stored correctly, or freeze the syrup for up to 6 months pour into ice cube trays for easy dosing.

Sealed jars can be stored long-term for several years.

Extra Notes

Any jars that the lids do not pop in, you can reseal them once cool, also for other common beginner mistakes click here .

How to sterlise jars click here

Dosage: For prevention, 1 teaspoon 1-2 times per day. For illness, 1-2 tablespoons, using smaller dose (1-2 teaspoons only, up to 3 times) for kids and the larger (tablespoon) dose up to 3 times daily for adults.

Serving suggestions: Sparkling water, soda water, tonic water, ginger ale, fruit juices, on top of ice-cream.

This syrup is diuretic which simulates urine flow, so be sure to consume plenty of fresh water alongside to prevent dehydration.

Recipe by Rose Wyles - The Vegan Nutritionist

For Professional Assistance

Let me assist you in developing a personalised programme, guiding you towards achieving your health and wellness objectives. This will encompass personalised weekly meal plans, expert nutritional guidance, delicious plant-based recipe options, and much more.

Start your journey to better health and wellness today!

References:

[1] Zakay-Rones Z, Thom E, Wollan T, Wadstein J. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza a and B virus infections. J Int Med Res. 2004;32(2):132–40. https://doi.org/+44 7908290629.

[2] Watkins, John. "Preventing a covid-19 pandemic." +44 7908290629.

[3] Weng JR, Lin CS, Lai HC, Lin YP, Wang CY, Tsai YC, Wu KC, Huang SH, Lin CW. Antiviral activity of Sambucus FormosanaNakai ethanol extract and related phenolic acid constituents against human coronavirus NL63. Virus Res. 2019 Nov;273:+44 7908290629. doi: +44 7908290629/j.virusres.2019.+44 7908290629. Epub 2019 Sep 24. PMID: +44 7908290629; PMCID: PMC+44 7908290629 .

[4] Barak V, Halperin T, Kalickman I. The effect of Sambucol, a black elderberry-based, natural product, on the production of human cytokines: I. Inflammatory cytokines. Eur Cytokine Netw. 2001 Apr-Jun;12(2):290-6. PMID: +44 7908290629 .

Red Pepper Hummus

183:804640822 (Rose Wyles) — Sun, 22 Aug 2021 16:02:19 GMT

Red Pepper Harissa Hummus

This homemade hummus recipe packs a flavourful punch, enjoy on rice cakes for a great snack!

Stop Buying Hummus!

This roasted red pepper hummus is my favourite hummus recipe! It's thick, creamy, and is sure to add some spice to whatever accompanies it. It's super easy to make, naturally gluten-free, and jam-packed in flavour!

For this recipe, I use roasted red pepper, which is easily made at home using the method below or brought pre-roasted in jars, which would turn this into a 5-minute recipe. I prefer roasting my peppers in advance from fresh as I always have red peppers in stock. However, I've made it with the roasted peppers in jars before and know that there wouldn't be a compromise in flavour.

Make Your Hummus Interesting!

I've always loved hummus from the first time I ever tried it, and for years I brought it from the store. Now I tend to make it myself, as it's super quick, simple, and can easily be made super creamy and flavourful without all the added oil .

To make it, all you need are a few essential items, such as chickpeas, tahini , red peppers, garlic, lemon juice, and with the addition of harissa paste, you are now ready to make the best homemade hummus ever!

Delicious Grilled Red Peppers

Here's how to chargrill your peppers at home with a gas hob or on a BBQ.

Be sure to open a window to allow ventilation when doing this, and be careful!

Using a light gas burner or BBQ, place pepper directly over the flame or on the metal rack. As soon as one section has blackened, turn the pepper, using tongs, to expose another section to the flame. Continue to turn until the entire pepper is blackened. Place in a bowl and cover tightly, this will allow the pepper to sweat it's skin off for easy removal, leave to cool, then remove the charred skin.

Red Pepper Hummus Recipe

Use this red pepper hummus in a sandwich, on rice cakes, with potato wedges, alongside a salad, or as a dip for cut up veggies.

Serves 4

INGREDIENTS

1 tin of chickpeas, rinsed and drained
2 small or 1 large bell pepper, roasted or grilled (can use roasted/chargrilled peppers from a jar)
1 chili pepper or 1 tsp chili flakes (omit for non-spicy)
1 tsp harissa paste or harissa spice blend, swap for 1/2 tsp smoked paprika
Juice of one lemon
1 clove of garlic
2 tbsps tahini
1 tsp cumin
Salt to taste

METHOD

Preheat the oven for 180c, add the chili and bell peppers to an oven dish.
Place into the oven and bake for 45 minutes until the skin is dark. Leave to cool, then remove the skin and seeds from the peppers.
Place the flesh from the peppers along with the other ingredients into a food processor or blender.
Blitz until creamy, then taste and adjust seasonings.

Chill before serving...

Store covered in the fridge, use within 4 days.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Gingerbread Smoothie Bowl

Sun, 22 Aug 2021 13:29:13 GMT

Gingerbread Smoothie Bowl

This recipe is loaded with feel good ingredients, a delicious way to start any day!

Bring On That Ginger Zing!

This wonderful smoothie is made with carrot and gingerbread spices. Plus, with the addition of edible rosemary flowers, the flavours are enhanced even more so!

It's a great smoothie for those beginning to add ginger into their diet as you can add as little or as much ginger as you like, and then you can increase as you adjust to the flavour and heat.

Plus, this recipe is naturally plant-based, dairy-free, and naturally sweet.

What's not to love?!

What is Ginger? How can I include it into my diet?

Ginger is the root of a flowering Asian plant; it makes a great houseplant and a fantastic addition to your spice rack. It provides a fragrant, spicy, and hot taste, really packing a punch in flavour and way more fresh than in its dried or powdered counterpart.

Besides this ginger smoothie, fresh ginger can be added to your diet in various other ways. Click for recipes below:

Gingerbread Smoothie Bowl Recipe

To make this smoothie you will need a blender, a peeler, knife and a bowl.

Serves 2

Ingredients

2 carrots, peeled, chopped finely
1 inch of ginger, peeled, diced
2 bananas, frozen
1/2 tsp of ground or grated nutmeg
1 tsp cinnamon
1 tbsp maple syrup
1 1/2 cups of calcium fortified plant-based milk
Optional for topping: mixed chopped nuts and rosemary blooms

Method

Start by peeling your ginger, some use a teaspoon, a small knife or a potato peeler. Add this to your blender, along with the other ingredients. Blend well and serve with your choice of toppings!

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Roasted Vegetable Gnocchi

183:804640822 (Rose Wyles) — Sun, 15 Aug 2021 18:14:23 GMT

Roasted Vegetable Harissa Gnocchi

This Italian-Middle Eastern Fusion is a Wonderful Explosion of Flavours!

If you're looking for a simple, tasty, and quick dish that you can easily throw everything in one pan, heat, and it's done, then this is the dish for you!

This recipe requires a little prep with roasting the vegetables, though I do regularly and often do a big batch at once, so I have leftovers in the fridge for just this kind of meal.

Roasting vegetables is a great way to unlock new flavours, give a great texture, and provide valuable nutrients to almost any dish. Plus, if you blend these roasted veggies up into a sauce, the veg dodgers will never know!

I used bell pepper, onion, courgette, and aubergine for this dish, though any veg you like or have on hand can be used. There are variations of cooking times depending on what veg you use, so here is a quick guide .

I'm a big fan of potato gnocchi; though you can make it at home, I find it much more convenient to buy it ready-made dried like this or from the fresh pasta section in the supermarket.

Check that it's dairy -free and egg -free; most brands I've found are, though it's always good to check when buying any pre-prepared goods.

Roasted Vegetable Harissa Gnocchi Recipe

2 servings

INGREDIENTS

200g Gnocchi
1 cup roasted veg (I used aubergine, bell pepper, onion, courgette)
1/2 tin chopped tomatoes
1 tsp harissa paste or 1 tbsp harissa spice blend
2 tbsp hummus
1 handful fresh coriander
1/2 lemon juice
1/2 cup water

METHOD

I pre-roasted my chopped veggies of choice with 1 tbsp of hemp oil for 45 mins.
Add the roasted veg to a frying pan, with the harissa, tinned tomatoes, water, harissa, and gnocchi.
Cook for 7-10 mins until gnocchi is cooked through.
Stir in hummus, lemon juice, and chopped cori ander. Cook a further 3 mins.

Serve

I also added chopped chili's and black cumin seeds for garnish and extra spice.

Blog post by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

Vegan Cooked Sunday Breakfast

183:804640822 (Rose Wyles) — Tue, 10 Aug 2021 10:08:40 GMT

Vegan Cooked Sunday Breakfast

A vegan alternative to the classic English breakfast, perfect for Sunday mornings!

This recipe I have actually nicknamed "The Breakfast of Champions" as I just love how great I feel after eating it, especially when comparing to how I used to feel after a traditional not vegan cooked breakfast also well known as " A Greasy Fry-Up". As you can imagine that feeling wasn't very good, so this recipe instead calls for tofu as it's a wonderfully nutritious alternative to replace eggs.

There's a reason that I no longer consume eggs. First and foremost is the ethical stance I have as a vegan. However, there's also the negative health aspect of egg consumption. Studies have shown that those who consume eggs have higher risks of chronic illness, such as heart disease, diabetes, and some cancers. Click here to see relating research .

Tofu, however, has some fantastic health benefits. It boasts a complete protein containing all nine essential amino acids, also high in iron, calcium, and the minerals manganese and phosphorous. In addition to this, it also contains magnesium, copper, zinc, and vitamin B1. The introduction of whole food soy products into your diet can also protect against some cancers such as breast cancer in women and prostate cancer in men. Click here for more info .

Many vegan scrambled tofu recipes use firm tofu, which gives more of firmer texture which some can prefer. However, I love using silken tofu to make my scramble, as it absorbs flavours so well and has a softer texture resembling scrambled eggs.

I also use less traditional North African spices to flavour my tofu which you may not have tried before, and I hope you are wonderfully surprised. They provide a little heat, and you can also opt to switch the harissa for garam masala for the mild and more well-known version of scrambled tofu.

I always opt for organic wholefood soy products as this is not farmed by burning of rainforests, as this soy is grown mostly fed to livestock for meat production. In fact I read a some research that suggests the average European meat eater actually consumes far more soy (as much as 61kg! each year) than vegans ever could indirectly via the animals they consume as many are fed soy. This soy that is fed to animals is also directly coming from the degradation of rainforests and wildlife in areas such as the amazon. Click here for more info.

This breakfast really hits the spot while providing a range of excellent nutrition and health benefits. This meal can satisfy your taste buds and give you enough satiety until your next meal. Enjoy on Sundays as is traditional here in England or any day that takes your fancy.

This recipe is quick and has minimal ingredients, and is easy to make. It is not greasy or unhealthy like the more traditional English-cooked breakfast. Also, this recipe doesn't contain any of the processed meat replacements, as they are not needed. If you would like to know which meat replacements I recommend, click here .

As it's also referred to, chard or swiss chard is an amazing green to add to your diet. It's beet greens without the beetroot on the bottom, so more energy is used to produce giant leaves, which grow fast and are great for us to eat.

Nutritionally chard is rich in antioxidants such as beta-carotene, lutein, zeaxanthin, quercetin, and kaempferol. These have been shown to provide anti-cancer benefits, as well as protecting against heart disease.

Chard also contains a significant concentration of calcium and vitamin K, which contributes a substantial boost for bones, meaning this leafy green can promote bone growth, aid with the development of young bones, and protect older bones.

You may not find this available in your local supermarket. However, it is easy to grow, especially over the summer months. I grow mine in felt pots on my roof and keep the plants small by regularly taking larger leaves, though it can produce very well in the ground. If you have minimal space, like me, here is a guide to growing chard in pots.

Vegan Cooked Sunday Breakfast Recipe

Serves 2

INGREDIENTS

1 block of silken tofu
1/2 tsp turmeric
1 tsp harissa spice mix, substitute garam masala
4 tbsp unsweetened plant-based milk
Salt & black pepper
1 avocado
5 big mushrooms
1/2 tin of baked beans
Bunch of fresh greens of choice (I used chard and beet greens)
4 slices of toasted bread (I used baguette)
Spring onion greens and ground nigella seeds for garnish (optional)

METHOD

In a frying pan, add sliced mushrooms and chard to cook through on medium heat, you can add a little water to prevent them sticking. After they are cooked set aside on a plate with a lid or place in a warm oven.
Next, using the same pan add the silken tofu, break it apart into chunks with a spatula, and add the spices followed by the plant-based milk and a few cracks of black pepper and a pinch of salt, leave on a low heat to simmer stirring occasionally.
Start warming your beans, toasting your bread, and slicing your avocado.
The tofu should be ready when most of the moisture has absorbed as shown in the picture above and at this time your beans and toast should be ready too.
Plate everything up.

Serve with chopped spring onion greens and ground nigella or more black pepper.

Blog post by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

Vegan Black Bean Meatballs

183:804640822 (Rose Wyles) — Sun, 08 Aug 2021 13:56:35 GMT

Vegan Black Bean Meatballs

Imagine these black bean meatballs alongside a homemade tomato and basil sauce. This would be simply divine with either pasta or rice, and also easy to make! Give them a try!

These Black Bean Meatballs will satisfy any meat-eater!

When I went vegan, I remember creating this dish at a family gathering in those early days, which led to more family meals that I would make for everyone, leading to my family making more meat-free meals for themselves.

For that, I would attribute to this dish.

It's a winner!

You'll make quick work making these meatless meatballs if you have a simple food processor; just add all the ingredients and whizz them together, roll them up, and let them chill to firm up. Please don't skip this step, as you'll want them to rolling around in the pan browning up so that when you add the sauce, they don't fall apart or go mushy. This happened to me once, so heed my warning!

Nutritionally speaking, black beans are also a great meat replacement as they are loaded with plant-based protein !

100 grams of Black Beans contain 63.25 grams of carbohydrates, 15.5 grams of fiber, 21.25 grams of protein, 9 milligrams of sodium, and 11 grams of water.
Black turtle Beans have 0 milligrams of Cholesterol and 0.9 grams of fat.
100 grams of Black turtle Beans contain 339 calories, the 17% of your total daily needs.

For this recipe, I cooked up the black beans from dry. Although you do not need to do this, I prefer to use dried beans to save on waste, and it's much more cost-effective. There are two main methods I use for preparing dried beans.

Overnight Method : Place your dried beans in a large bowl as the beans will double and cover with 3 inches of water. Let them soak overnight. The next day, rinse and drain them well, transfer to a pot, cover with fresh water, and boil away until cooked, adding more water if necessary.
Quick Soak Method : Place beans in a large pot and cover with water. Bring this to a rolling boil for a few minutes. Turn off the heat, place a lid on top and leave for a couple of hours. Then, drain and rinse the beans well, add them back to the pot, cover with fresh water, and boil away until cooked, adding more water if necessary. The quick-soaking method may cause beans to break their form, so always revert to the overnight method if you need your beans to remain whole.

Vegan Black Bean Meatballs Recipe

Ingredients

Serves 3-4

Black Bean Meatless Meatballs

400g cooked black beans, rinsed and drained (from tin or pre-cooked from dry)
1/2 small red onion, diced
3 cloves garlic, minced
1 cup oats or oat flour
2 tbsp ground flaxseed
2 tbsp chunky salsa or tomato puree
Handful of fresh coriander or basil
1 tbsp smoked paprika
Good pinch of salt and ground black pepper
1 tsp chili flakes

Oil-Free Marinara Sauce

1 tin of chopped tomatoes or 1 carton of passata
1 tsp balsamic vinegar
1/2 tsp marmite or soy sauce
1/2 tbsp maple syrup
Pinch of salt
Handful of fresh basil leaves

Vegan Parmesan

4 tbsp hemp seeds
4 tbsp nutritional yeast

Blend oats in a blender or food processor until resembles flour, skip if using oat flour.
In a food processor add the beans, and the rest of the ingredients and pulse and then blast on low setting until combined, you want all the beans broken up and all of the flour incorporated.
Turn everything out into a large bowl and squeeze the mixture with your hands, if it's a bit dry add 1 tbsp of water at a time until it's easy to form into your balls.
Using wet hands and a spoon form your meatless meatballs, I made 15 medium-sized balls. I laid them out on a baking sheet which I placed in the fridge for an hour or so to firm up. Don't skip this step!
Once they are firm you're ready to cook them, add a dash of oil to a medium-heat frying pan and add your meatless meatballs. Let them brown slightly on all sides, this will seal them when adding the sauce.
As soon as those meatless meatballs are in the pan, start cooking your rice or pasta for serving.
Once your meatless meatballs are browned on most sides 5-6 minutes or so, add the sauce ingredients to the meatballs in the pan and heat it through on low-medium until piping hot.

Serve with rice or pasta, vegan parmesan, and fresh basil .

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Sweet Potato Peanut Stew

183:804640822 (Rose Wyles) — Sat, 31 Jul 2021 12:34:29 GMT

Sweet Potato Peanut Stew

Peanut Stew is a well-known vegan dish from Sierra Leone that packs a flavourful punch!

Peanut stew is widely consumed across West Africa. Before the arrival of peanuts in the 16th century, this stew was referred to as "Groundnut Stew" this was due to the locally grown groundnut that was used. Now peanuts are added to make this insanely tasty dish.

Peanuts and groundnuts are not the same, though their names are used interchangeably; groundnuts actually taste more like chickpeas. As a legume, groundnuts and peanuts belong to the same botanical family Fabaceae , commonly known as the pea family. Fabaceae includes about 670 types and nearly 20,000 species of trees, shrubs, vines, and herbs. Legumes are a type of plant such as the bean plant with seeds that grow in long cases called pods. Groundnuts are indigenous to African legumes.

The stew itself is thick, creamy, and rich. It's packed with spice and favour so enticing that you'll surely be cooking this as a regular staple meal. There are many versions of groundnut stew across Africa that vary with the vegetables and spices used. This recipe has been inspired by the traditional; however, my version uses protein-rich chickpeas and sweet potatoes loaded with beta carotene .

Sweet Potato Peanut Stew Recipe

Serves 3-4

INGREDIENTS

1 large sweet potato or 3 small, peeled, cubed
1 red bell pepper, chopped
1 onion, chopped
1 tin tomatoes
1 tbsp tomato puree or hot sauce
1 tin chickpeas, rinsed
1 cup vegetable stock
1 inch of fresh root ginger, peeled, finely chopped
4 cloves of garlic, chopped
1 tbsp mild curry powder
1 tsp ground turmeric
2 tsp ground cumin
1 scotch bonnet (omit for non-spicy)
1 tin of light coconut milk
Three heaping tbsps of peanut butter
1/2 a lemon's juice

Optional: 1 cinnamon stick and 1 star anise

Method

Add chopped onion, bell pepper, chili pepper (if using), garlic, and ginger to a large pot with a dash of water on medium heat. Keep an eye on this, adding a little more water if needed.
When the onion is translucent, add your curry powder and spices, stir in for 30 seconds.
Follow with tinned tomatoes, coconut milk, tomato puree/chili sauce, vegetable stock, (star anise & cinnamon stick, if using) and peanut butter. Stir well.
Simmer on low for 20-25 min.
Taste and adjust seasoning with salt and pepper.
Add cooked chickpeas for the remaining 5 minutes.
Check the sweet potato is tender throughout before turning off the heat and leaving to sit for 5-10 minutes before serving.
Add some lemon juice and stir.

Serve with fresh coriander, coconut yogurt, sesame seeds, rice, quinoa, or bread.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

Creamy Mushroom Gnocchi

183:804640822 (Rose Wyles) — Sat, 24 Jul 2021 13:41:05 GMT

Creamy Mushroom Gnocchi

This simple gnocchi dish makes a luxurious and delicious vegan weeknight meal! Ready in less than 20 minutes.

It's All About That Sauce!

I really love the flavours this dish offers with its juicy mushrooms and balanced, creamy sauce. The cashews used to make the sauce really help bring this dish together, and the truffle oil brings in the wow factor!

With the meatiness of the mushrooms, cheesiness from the nutritional yeast, and creaminess from the sauce, I'd say it is decadent enough without the need for vegan cheese.

How To Make This Dish

This easy Italian-style vegan dish is good enough to make for company, so if you're not sure what to serve at your vegan dinner party, here's an idea! I used common white mushrooms, though baby portabellas would work just as well.

To make this creamy mushroom gnocchi is just so easy. You start by sautéing the mushrooms, onion, and garlic with some oil. Then, after the mushrooms have taken on some browning, you add the cashew sauce, which you've made by blending the cashews with some unsweetened plant-based milk, your other ingredients. Finish off by adding fresh potato gnocchi. Leave that to cook through, and then you are ready to serve. The sauce is just so tasty with a touch of garlic oil.

There's Types of Gnocchi?!

I used fresh potato gnocchi to make this dish. Since I've started using the fresh type, there is no going back for me. I find the texture much nicer than the dried cupboard section gnocchi, though any would work with this dish; in my opinion, if you can get it, fresh is always best.

Also, if you're feeling creative and have time to spare, you can also make your own potato gnocchi at home easily - find a recipe here .

Creamy Mushroom Gnocchi Recipe

Serves 2

Ingredients

250g fresh potato gnocchi
4 big mushrooms, sliced
2-4 cloves garlic
1 small red onion
1/2 cup cashews, soaked
1 tbsp flax oil or cooking oil of choice
1 cup unsweetened plant-based milk
1 cup water
2 tbsp nutritional yeast
Pinch smoked salt
Few drops of garlic oil for garnish
Handful fresh chives

First, blend cashews with the plant-based milk to make cashew cream.
Next, In a big frying pan add sliced mushrooms and flax oil, cook for 5 mins until starting to brown.
Then add sliced onion and garlic, cook for a further 2-3 minutes. Add your potato gnocchi, stir well. Then, add your cashew cream, cup of water, a slight dash of truffle oil, and nutritional yeast.
Cook for 7-10 minutes or until your gnocchi is hot and cooked through. Stir in chives, saving some for garnish.

Serve with pinch of smoked salt, couple more drops of garlic oil, and extra fresh chives.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

Microgreens - The Superfood You Should Be Eating

183:804640822 (Rose Wyles) — Sat, 15 May 2021 19:47:05 GMT

MICROGREENS - THE SUPERFOOD YOU SHOULD BE EATING

WHY THIS TINY FOOD SOURCE IS A NUTRITIONAL POWERHOUSE!

What Are Microgreens?!

Microgreens are not grown from one kind of plant or seed; they are, in fact, a stage of growth for plants. Every plant has its microgreen phase. It happens right after the seed is planted and germinates in the soil. The tiny shoot that forms after the initial sprouting growth is the first stage, and a microgreen is the second stage. The second microgreen stage is where the delicate shoots produce their first leaves, which then start to unfurl, and this is the time to harvest these fragile yet highly nutritional plants.

Although they are very delicate at this stage, they taste great. Microgreens are brimming with phytonutrients that have antioxidant and anti-inflammatory properties that can help support a healthy human body. Also, these tiny plants are still alive when harvested, and so they contain natural living enzymes that assist in the plant's absorption and digestion. Enzymes are a particular class of proteins needed for many critical bodily processes at the molecular level. Each microgreen plant tastes different (whether you're consuming coriander, basil, broccoli, alfalfa, kale, or lettuce), and the flavour of its more mature counterpart is enhanced in its microgreen stage.

Nutritionally speaking, microgreens are more nutritious than their fully grown stage. Plus, because microgreens are tiny, you don't need to eat a lot for them to count as one of your 5+ a day! There are several ways microgreens are nutritional powerhouses, and there are a few ways to add them to your healthy lifestyle. Let us discuss this in more detail.

Phytonutrients and Microgreens

Phytonutrients are found in all plants and microgreens generally have significantly higher concentrations of these phytonutrients than mature leaves from the same plant species.

Phytochemicals are plant compounds that give each plant its colour and flavour, as well as aiding in protecting the plant from fungi and bacteria. . These compounds are found to be highly beneficial to human health, with some claiming they are mighty at inhibiting cancer, especially microgreens grown from the known cancer-fighting cruciferous vegetable family, including broccoli, cabbage, rocket, among others.

In the Journal of Agricultural and Food Chemistry , scientists report that microgreens are up to 40 times more laden with phytochemicals than their full-grown counterparts.

Microgreens are Nutritional Powerhouses

The essential benefits of fruits and veggies come from their vitamin and mineral content. With microgreens found to contain more nutrient density than most fully grown, it would make sense to include these into our daily diet. Vitamins and minerals are essential for the proper functioning and development of our bodies. There are many vitamins and minerals found within microgreens, each in varying quantity, here are some of the more prominent.

VITAMIN C is essential to maintain the body's body tissues. Vitamin C is necessary for wound healing, strengthening cartilage, teeth and bones, and immunity. Pea shoots and cabbage microgreens are excellent sources of Vitamin C.

POTASSIUM is a mineral found in the foods you eat. It's also an electrolyte. Electrolytes conduct electrical impulses throughout the body. It is essential to keep your heart beating regularly, and it helps your nervous system function properly and your muscles contract. Sunflower microgreens, as well as basil and kale, all have large amounts of potassium.

ZINC benefits the body in many ways — it helps with hormone production, proper growth and repair, improved immunity, and promoting normal digestion. Wheatgrass is a good source of zinc.

MAGNESIUM keeps your systems functioning. One of its primary benefits is that it helps convert the food we eat into energy. Another significant benefit is that it assists with the functioning of the parathyroid glands, which are essential for maintaining good bone health. Clover microgreens are an excellent source of magnesium.

VITAMIN A is an essential vitamin that the body needs for growth and development. It is also vital for cell recognition, vision, immune function, and reproduction. Many microgreens contain Vitamin A, like carrots, kale, and spinach.

VITAMIN E is a vitamin not to ignore. Vitamin E increases the health of the blood, brain, and most notably, the skin. According to the Mayo Clinic , it has been known to slow down the effects of Alzheimer's Disease ( Can You Prevent Alzheimer's With a Vegan Diet ?). Vitamin E is also vital for vision, liver function, and prostate health. Daikon radish microgreens are a great source of Vitamin E.

VITAMIN B affects how your brain works, the energy levels you possess, and how your cells metabolize. It also can prevent infection and promote cell health. Radishes and sunflowers are both excellent sources of Vitamin B.

Which Microgreens Should You Eat?

With so many microgreens to choose from, which are the best? Well, how about all of them! Microgreens are incredibly easy to grow , and you can plant and harvest a crop in as little as ten days. Microgreens can be grown anywhere from a windowsill to a spare room or in a more traditional greenhouse. You can also grow microgreens hydroponically, which removes the need for soil, and you can also control the level of nutrients in the plants by the feed you provide them during the initial stages of growth.

All microgreens are beneficial to health, so any you can buy or grow would boost your overall health. Some familiar favourites include sunflower, alfalfa, broccoli, radish, mustard greens, arugula/rocket, and coriander.

HOW BEST TO ADD MICROGREENS TO YOUR DIET

We've talked about why consuming microgreens is a great way to add nutrients into your diet. Now, lets talk a little more on how to consume them. Fresh is indeed best! You'll want to consume your microgreens ideally right after you've cut them as this maximizes their nutrient content. Enjoy them on a salad, in a sandwich, or even sprinkled onto your evening dinners are all great ways to add microgreens to you meals. Don't be afraid to experiment and try new taste combinations.

There are some risks when buying, storing, and growing microgreens which you should be aware of and that is contamination. Good sanitation, a sterile medium and a clean source of water will go a long way in the prevention of contaminations such as bacteria and fungus. The chances of getting sick from microgreens are slim if you store them in a fridge after buying, always rinse well, and buy from a trusted wholesaler.

Blog Post by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to https://www.thevegannutritionist.co.uk/work-with-me

The health benefits of a vegan diet for general health, wellbeing and disease prevention.

Sat, 08 May 2021 11:45:24 GMT

A vegan diet for disease prevention

So here’s the question uppermost on my mind this month, and one I’ll share with you and discuss in more detail below. Is it really healthy to be Vegan, and if so, how and what’s the proof?

Does a vegan diet contain the nutrients we need?

The problem I most encounter talking to people is the persistent belief that a Vegan diet is somehow lacking in nutrients, protein and basically everything we need to stay healthy – if that’s not true, as I emphatically insist on a regular basis, how do I (and others who endorse this lifestyle) prove it?

The starting point here is to consult major health bodies and other reputable sources and to see what they say on the subject. For this article, I read a variety of previously published articles from sources such as Harvard Health Publishing (part of the Harvard Medical School), Medical News Today , The American Journal of Clinical Nutrition and Healthline.com .

From this information, I’ve distilled the most common and prevalent answers/details pertaining to the major areas of health and wellbeing typically called into question when discussing a Vegan diet.

Zero animal fats.

Animal fats are widely recognised within the medical community to be an influencing factor in a number of illnesses and diseases such as: heart disease, hypertension, rheumatoid arthritis and diabetes. In fact, animal sources are likely to account for 13 of the top 15 sources of cholesterol raising contributors.

So cutting these fats from your diet, by cutting all sources of animal produce, can be a critical health benefit in a wide number of areas. It is often cited as a major influencing factor in someone’s decision to follow a Vegan diet.

Lower cancer risk.

Medical experts worldwide now widely accept the fact that meat eaters, particularly red meat eaters, are at a far higher risk of prostate and colon/rectal cancers.

By comparison, the vegan diet consists of far higher volumes of legumes, fruits, and vegetables, fibre, and vitamin C than is found in other diets. These are believed to contribute to the protection against a variety of cancers.

Bone health.

We’re all aware that we need calcium for our bones and teeth. Most people get their calcium intake from milk and cheese.

However, for those of us who follow a Vegan diet there are many replacement (and tasty!) sources of calcium, such as: figs, kale, spinach, black-eyed peas, and turnip greens. Vegan milk alternatives are now widely available in most supermarkets, for example soy milk, and almond milk. Most large supermarkets will also have a variety of soy based spreads or cheeses. Again, all excellent sources of replacement calcium.

It’s slightly less well-known that for our bones to be truly healthy we also need a plentiful supply of vitamins D and K, potassium, and magnesium. Soy and fruit such as bananas are especially high in potassium and are very good for you in general, watch the tennis players at Wimbledon regularly reach for a banana in between sets. Some vegetables contain appropriate amounts of these nutrients without the health risks of animal fats.

Daily exposure to the sun also enables the body to make Vitamin D. A little as 15 minutes with your arms uncovered outside during a high-sun period (midday) can be enough. So Vegans can very easily follow a few basic guidelines and actually improve upon their bone health when compared with those who follow a standard meat eating diet.

Heart health.

People on a Vegan diet typically consume fewer calories, have lower BMIs and an overall reduced risk of obesity than those following a standard Western diet. Vegans also benefit from a massively lower cholesterol count than those who drink dairy milk or consume animal fats. Meaning overall, someone following a Vegan diet is considered to have a lower risk of mortality from a stroke or heart disease.

Protecting against chronic disease.

A plant based diet is widely known to counteract an individual’s chance of developing Type 2 Diabetes . There’s further evidence that bioactive compounds in plants can be beneficial in reducing genetic factors linked to other chronic diseases. Also antioxidants in plants and plant based diets help combat ‘free radical’ cells known to cause cell damage and inflammation.

Overall, all current scientific research points to the inescapable conclusion that a Vegan diet is so beneficial that it could save your life. Some practitioners of holistic Western medicine are now beginning to recommend a Vegan diet and lifestyle to help restore and return the body to a healthy state.

In the next blog I’ll look in more detail at the issues surrounding vitamins, nutrients and minerals in a healthy Vegan diet and I’ll show you how you can easily avoid any nutritional deficits by some simple knowledge and planning.

Blog by Rosemary Wyles , The Vegan Nutritionist

For more information like this please visit www.thevegannutritionist.co.uk

Q&A The Importance of Child Nutrition

Sat, 17 Apr 2021 16:48:42 GMT

The Importance of Child Nutrition

A collaboration with Real Family Journey!

Today, I have the pleasure to bring you an interview that was collaborated between myself and my new amazing friend Jo from Real Family Journey!

I am so super excited to share this blog post today as Jo has agreed to ask all the most important questions relating to child nutrition. Here you will find all the answers to the most common questions on how to successfully transition your children to a plant-based diet.

However, before we head into the Q&A, I wanted introduce you to Jo, who will now share some insight into Real Families experience of raising her kids vegan. Then we will share with you the key answers you've been waiting for.

I am so often asked about how we successfully transitioned our children to a plant-based diet. There is no denying that when trying to encourage your children to eat in a completely new way that you will need a lot of patience and understanding. It takes times to break old habits and it is that much harder for children to appreciate the health benefits that these new foods bring.

Always be the good example for your children as they will generally follow your enthusiasm. Be open-minded yourself about trying new things and avoid any negative reactions to foods. They may like something that you don’t but won’t even try if they see you’re not a fan.

The next thing to do is to make all your family favourites but veganise them. For example lasagna, burgers, carbonara or pizza. Make these familiar foods but make them from whole plant foods instead. At least that way they are open to trying them. My kids absolutely loved their bean burger replacements and their pink beetroot crust veggie pizzas right off the bat! I understand that won’t always be the case but trial and error is the way forward. You will win some and lose some but always stay positive if you can. I know it’s disheartening when you have spent hours in the kitchen cooking up a storm only to be met by disgruntled faces and far from empty plates. This will happen at times. Sometimes you have to hold your hands up and say ‘Ok, I think we can do this better next time’ or ‘It may not be your favourite but next time you can make it with me and show me how it’s done!’ This usually brings enough humour to the table to replace any negative energy. Just be prepared to take one step forward and two steps back in the beginning.

The way that we used to approach each meal at the start of our vegan journey was by always having one familiar food on the plate with two new foods. That way they would feel safe to at least eat something on their plate and curiosity would get the better of them to try the ‘new’ foods. Especially if they see you enjoying them too! Sometimes we would even have a huge sharing platter in the middle of the floor and have a lovely social floor picnic where we could eat and discuss all the new flavours and colours of our delicious plant party food.

We would then involve them in shopping and preparing the food. It would become exciting to pick ‘new’ foods they’d not heard of before. Fin, in particular, went crazy when he found a dragon fruit at the shops and Pops was keen to cook using the pestle and mortar! (And so lentil Dahl was born.)

Make food fun. Get them to make food for their teddies or play a game of ‘which food do you like best?’ Grow herbs in the garden and educate your children about where their food really comes from. I’m sure when they fully understand their options that they will pick plants over animals any day of the week!

Try not to be overwhelmed by what others are doing. It is hard when you see those beautiful vegan kids on YouTube slurping on green juice and eating seaweed wraps and you feel like you’re a million miles away from that right now. Remember that bringing up children on a plant-based diet is very different to transitioning them to eat after many years of eating a standard western diet. They will get there in the end in the right environment of understanding, patience, care, education, compassion and curiosity. With the correct nurturing their excitement for being vegan will lead your little ones to the path of kale juice in the end!

If you have any further questions about transitioning yourself or your family to a more plant-based diet then please feel free to contact me. We will all have a different story to tell and each child and family is different. I know that there are sometimes other factors to consider. For example sensory issues, food budgeting, school lunches and many more things that can make this journey easier or harder for you. I am always here as a sounding board and will happily chat away about any issues you feel I may be able to help you with.

Amazing! Thank you Jo, I'm ready to start. So without further ado onto to the Q&A…

What are the health benefits of bringing up children on a plant-based diet?

Children brought up with a foundation of nutrition, such as with a plant-based diet, reduce the risks of diseases related to obesity, diabetes, cardiovascular disease, several forms of cancer, osteoporosis and dental disease in their current and later life. Teaching a child good eating habits and introducing a variety of healthful plant foods is vital for all stages of childhood as what a child eats impacts their growth and development.

In addition to the reduction probabilities of disease, good eating habits can help children lead more active lives, increasing their overall participation and enjoyment of the world around them. Children brought up on a plant-based diet will be less likely to become over-weight and will have more energy to enjoy sports and other creative endeavours. Good nutrition can also aid in proper growth and functions within the brain, fending off erratic behaviour, mood swings, anxiety and other mental health issues.

Are there any key nutrients to be aware of that are specific to a child’s growth?

The introduction of key nutrients begins in the womb before a child is born. Medical evidence has shown that nutrition received from the mother to the developing foetus is vital for cognitive, emotional and physical health later in life. It is important for pregnant women to include a variety of nutrient-dense foods during pregnancy of which include fruits, vegetables, nuts, seeds, grains and legumes to aid in the development of the growing child. Also, to avoid simple sugars and low nutrient dense processed foods as this will not only reduce the nutrients the child receives but may damage the development of the child. A research paper from the University of Adelaide Australia has shown that the “brain reward pathways” of babies who were exposed to junk food because their mother ate a lot of it during pregnancy and breastfeeding, became desensitised and craved more of the food in the same way as food addiction. Interestingly, studies also show for example that women who drank carrot juice through their pregnancy proceeded with the child’s willingness to eat carrots. The group of pregnant mothers that did not drink carrot juice showed that the children rejected the vegetable, so it shows the importance in regards to eating a nutrient-rich plant-based diet during pregnancy.

During infancy, a mother’s breast milk contains all the key nutrients for growth, it also contains specific immune defence proteins that are not present in infant formula. Not all mothers can breastfeed understandably for a variety of reasons, cows milk formulas should be avoided as cow’s milk is one of the most common “first foods” introduced into an infant’s diet and one of the most common causes of food allergy. In the replacement of cow’s milk formula, soy milk is often used, probiotics can also be added to reduce the incidence and severity of diarrhea in infants.

Past the pregnancy and young infant stages to the introduction of food, comes the importance of fruit and vegetables. Children should aim for at least 5 portions of fruit and vegetables daily, these will provide the majority of essential vitamins and minerals a child requires. Children should also consume complex carbohydrates, healthy fats, proteins from natural plant sources to complete their nutritional requirements.

I ron, zinc and calcium are nutrients children are at a risk of not getting sufficient amounts on a plant-based diet. Combining foods high in vitamin C such as citrus fruits with foods containing iron such as legumes and leafy green veggies in the same meal can ensure proper absorption of iron. Zinc is plentiful in legumes as well as in nuts and spinach.

To ensure calcium intake at adequate levels it is advised to encourage plant-based children to eat broccoli, other cruciferous vegetables and a variety of other calcium-containing plant foods to which there are many. There are plant-based dairy free foods and milks that are also calcium fortified which can be included into a child’s daily diet.

What are the best food sources to meet these specific nutrient requirements?

A portion of fruit and vegetables is equal to:

1 medium-sized banana, apple, orange or peach
2 small fruits: plums, apricots, satsumas
A handful of grapes, strawberries, cherries
3 tbsp of cooked vegetables or fruit
A small salad

The recommended 5 or above portions of fruit and vegetables a day can easily be achieved on a plant orientated or plant-based diet. Children should also include a slow release carbohydrate at each meal such as the grains (Avoid high sugar cereals at breakfast time and opt for oatmeal or other grains with berries as an example). Also choose high fibre grains such as granary bread, whole wheat pasta and brown rice in other meals throughout the day. To add sweetness, choose maple syrup or dried fruit over sugar.

Protein in a child diet is also important for growth, children should aim to have protein at least twice a day, this can be in the form of legumes (beans, pulses, peas, lentils), plant-based milks (soy, rice, almond), nuts and seeds (chia, walnuts, macadamias etc plus nut and seed butters), fruits and vegetables such as avocados or sweet potatoes contain moderate protein, both of these foods are also rich in many essential vitamins and minerals vital for good health.

Calcium is also vital for a child’s development of both teeth and bone. Include plant-based calcium-rich foods such as dark leafy greens, nuts, seeds, soya and fortified foods, a mixture of these should be included three times a day. Healthy fats should come in the form of nuts such as walnuts, almonds and pistachios. Also, avocados and dark chocolate. Fat is important to enable growth in children and provide them with their fat-soluble vitamins. Bad fats found in cakes, biscuits, pastries, crisps, frozen pizza, burgers, hot dogs and other processed high-fat foods should be avoided.

Do you recommend using multivitamin or mineral supplements for children?

When raising a child on a plant-based diet, certain nutrients are required, such as vitamin B12 and omega 3 fatty acids both of which are essential. Due to B12 being readily available in animal foods and rare in plant foods, I recommend young infants and children take a B12 supplement. (for ages 1-3 the daily recommended amount of omega-3 is 0.7g, 0.9mcg of B12, respectively)There are plant foods that contain natural B12 such as seaweeds and kombucha but I would not rely solely on these as a form of B12 supplementation.

Omega 3 fatty acids can also be a concern with children on a plant-based diet as these are primarily found in fatty fish and eggs, however, they can also be supplemented through plant foods such as soy, walnuts, chia and flax seeds, plus cold-pressed nut and seed oils. There are also DHA fortified foods and juices which are advised to be supplemented into plant-based children’s diets.

Calcium cannot be absorbed without vitamin D present in the body, vitamin D is the sunshine vitamin, which our bodies synthesise from the sunlight skin exposure, vitamin D is only present in the body for 60 days so it is advised to supplement vitamin D in the winter months for those living in the northern hemisphere.

Are there any U.K. vegan vitamin supplements that you would recommend?

The Veg-1 multivitamin is a brand I use and trust, which contains vitamin D3, B2, B6, folic acid, B12, selenium and iodine from the vegan society website. ½ a tablet is recommended for children ages 2-12 years.

Many people are concerned with vegans getting enough protein and calcium, how would you best advise parents who want to raise plant-based children?

To ensure the adequate intake of calcium, vegan children need to be encouraged to eat calcium-rich whole foods. Many plant milks are also calcium fortified. Calcium-rich foods include calcium-set tofu, other calcium whole foods include kale, pak choi, okra, spring greens, dried figs, legumes, chia seeds, almonds and calcium-fortified foods.

When it comes to protein, the truth is it’s not as big of a deal as what is marketed and sold to us. All plant foods contain some protein. When eating a variety of plant foods adding up to the correct calories you require each day, you and your children should be getting plenty of protein. Include rich sources of concentrated plant protein such as beans, soy products like tofu and seitan, quinoa, nuts, and hemp seeds.

What are the best sources of iodine-rich foods in the U.K. if you have a child that won’t eat seaweed?

Plant-based foods containing Iodine are:

Cranberries
Strawberries
Organic potatoes
Organic probiotic yoghurts
Legumes
Nuts
Seeds
Whole food soy products

Also, the Veg-1 multivitamin mentioned above contains adequate Iodine.

What are your thoughts on green powder supplements? For example, spirulina or barley grass powder for children?

Superfoods can be introduced into a child's diet in a number of ways without the need to add the powdered superfoods mentioned above. Surprisingly, superfoods can come in the form of many whole plant staple foods such as oats, berries, probiotic foods, nutritional yeast, nuts, seeds and avocados.

Although there may be advertised additional benefits to these green supplement powders, I would say a great option would be to give children homemade green juice with organic vegetables. Children once weaned can enjoy vegetable juices, which provide a plethora of nutrients especially if a small amount of fruit is added.

I feel I must also mention the potential risks to using green supplement powders... There are concerns due to the heavy metal contamination risks of spirulina algae in particular, due to how it is grown. For this reason, it was advised by MD Greger to use chlorella as a replacement. However, it is also worth bearing in mind that many of the proposed health benefits of chlorella have not yet been proven.

What are your top must-have foods to eat every day?

Many plant foods are highly nutritious, some more so than others. A list of must-have nutritious foods will vary from taste preferences to different cultures around the world.

My top list of foods for every day are a part of a balanced nutritious whole food plant-based diet, made simple. I will include an example of what I eat on a daily basis. Which will include the specific foods I’ve mentioned throughout. So all nutrient bases are covered. The basic combinations are listed below.

Breakfast:

Oatmeal or a natural cereal made with plant milk, fresh or frozen berries/fruit, and seeds like chia
Green juice made with organic vegetables + some fruit
Fresh fruit (seasonable where possible), with pro-biotic yogurt, and nut butter
Chia pudding with fruit, nuts, seeds, and/or berries

Lunch:

Vegetable soups with legumes or grains added
Colourful salads with fruit and nuts/seeds added
Sandwiches with homemade spreads like hummus with veggies or greens

Dinner:

Homemade stews, casseroles, and pies with vegetables
Salads with veggie burgers or falafels, and homemade dips/sauces
Mild curries or stir-fry with tofu and tempeh
Pasta with homemade sauces
Baked potato with homemade toppings like mixed baked beans, guacamole, or chickpea salad

Do you have any other advice that could be useful to new vegans starting out or transitioning their family to a plant-based diet?

When transitioning to a plant-based diet there are some useful tips to aid those new to a vegan food plan and their families to flourish on this lifestyle.

Replace one food group at a time -

With a transition, it should be just that, a manageable process. I would recommend the most important food group to replace first should be dairy. There are many replacements to explore. Then meat, followed by eggs and then other animal food groups. Take your time, try new foods and create new meals. See these dietary changes as an evolution. Remember you are providing yourself and your family with more nutrients, more energy and longevity. Make your transition enjoyable and include the children. Children who helped create a new meal are more likely to try eating it!

Eliminate processed foods -

Processed foods are addictive and harmful to the human body. The goal should always be towards a whole foods plant-based diet. When it comes to optimum health and nutrition processed foods will hinder our progress. Plant foods such as non-organic and GMO may also be worth avoiding where possible, as there are some concerns about the negative health effects of these foods.

Grow your own food –

If you have a garden or even a window sill, you have the opportunity to grow your own foods. These can be anything from nutrient-dense herbs or grasses such as chia or wheat-grass to organic vegetables such as kale. Some varieties continue to grow year-round. Also, some leftover veggies which are usually wasted can be regrown! Such as spring onions, sprouted garlic cloves, root ends of celery and even potatoes that have started to sprout.

Education –

Whether you are transitioning alone or with your family, education is vital. There are many nutritional documentary films such as What The Health , Fat, Sick and Nearly Dead , That Sugar Film , The Game Changers Movie , to name but a few. These can provide a basis for nutritional knowledge, especially what is non-healthful. Which could be a good place to start. There is also a variety of plant-based nutritional books from cooking plant-based to foraging for wild organic plant foods , depending on what interests you.

Vegan support groups –

There are many ways to gain support with your transition from recipe books to help with meals to make, to online groups to join. Blogs to follow and ways to connect with others also making or have made the change. You may find local child-friendly workshops that offer plant-based cooking lessons or other active group gatherings. With families and children eating a plant-based diet, such as within the home education movement. There are also plant-based professionals such as myself. That can guide you and your family through transition, with your health goals in mind to ensure the success of this lifestyle.

Thank you so much to the Real Family Journey. I really appreciate you taking time out of your very busy schedule to help support our viewers on their vegan journey. We wish you all the best for your future and we look forward to following your story and watching your beautiful children grow up with the help of all your delicious wholefood plant-based recipes!

Article photos by Real Family Journey & Rose Wyles

Blog post questions answered by Rose Wyles - The Vegan Nutritionist

For healthy and nutritious recipes, go to https://www.thevegannutritionist.co.uk/recipes

Help us out!

If you have any questions or comments, leave them down below, or shoot us an e-mail!

We appreciate the support.

Chocolate Bounty Overnight Oats

183:804640822 (Rose Wyles) — Sat, 17 Apr 2021 09:43:34 GMT

Chocolate Bounty Overnight Oats

Overnight oats are a breakfast for champions, so good you'll want it every day!

Breakfast is the greatest meal of the day!

The great taste of this recipe is reminding of what used to be my favourite chocolate bar growing up, yet this way healthier than that particular heavily processed sweet treat. This recipe has significant nutritional benefits that will help keep you satisfied and supercharged throughout your day!

We all need a boost in the mornings, and with the natural caffeine in the cacao used, you'll get just that, plus all that fibre to keep you satiated.

Ingredients in this recipe

Oats - great breakfast staple with ample nutrition, calories, and fibre to keep you full until lunch!

Cacao - chocolate flavour, loaded with antioxidants, non-intense caffeine boost!

Maple syrup - naturally sweet ad unprocessed sugar alternative, has nutritional benefits similar to honey!

Coconut - rich in vitamins and minerals. Anti-viral, antibacterial, anti-fungal, and anti-parasitic!

Yogurt - provides pro-biotic bacteria that support a healthy gut microbiome!

Soy milk - dairy-free alternative that is high in plant protein, and fortified with calcium!

Chia seeds - loaded with plant-based omega-3, calcium, protein and fibre!

What are the benefits of having overnight oats at breakfast?

Oats are a great cheap, nutritious, and also a calorie-rich staple perfect for providing energy when people need it most, in the mornings. What's excellent about oats, too, is that they are a slow-release carbohydrate, meaning: They'll release energy slowly while digesting to allow you to get through to lunch without you gnawing on the table while you wait!

Regarding oats' nutritional content, you don't need me to convince you; the health benefits speak for themselves! Oats are high in fibre, iron, and antioxidants. They'll help to reduce your appetite, which in turn reduces unnecessary snacking, and they are beneficial for heart health, gut health , and the liver , too - naming a few!

Oats can be a gentler source of fibre for your gut compared to some other grains. Wheat and rye, in particular, are gluten grains that can trigger digestive problems for some. If oats are an issue for you, there are other alternatives, such as buckwheat, flaked amaranth, and flaked quinoa which is naturally gluten-free and tolerated by most people.

Oats are high in Beta-glucan, which is a soluble fibre that's great for overall heart health. Why? Because beta-glucans help to lower LDL, aka bad cholesterol . It's soo super effective at lowering LDL that a bowl of oatmeal a day is shown to help reopen clogged arteries . Plus, you can add other heart-healthy foods to your oatmeal like bananas, nuts, seeds, and berries to boost this effect!

Chocolate Bounty Overnight Oats Recipe

Serves 1

INGREDIENTS

1/2 cup oats
1 cup soy milk
1 tbsp maple syrup or more to taste
2 tbsp yogurt + extra for topping
2 tbsp shredded coconut + extra for topping
1 tbsp cacao
1 tbsp chia seeds

Optional: 1 square of dark chocolate, grated

METHOD

Mix dry ingredients in a bowl
Add yogurt, maple syrup and soy milk, mix well
Leave overnight in the fridge
In the morning, top with more yogurt, coconut and some dark chocolate shavings

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today

Tofu Tikka Masala

183:804640822 (Rose Wyles) — Sat, 10 Apr 2021 18:19:30 GMT

Tofu Tikka Masala

Vegan curry with batons of crispy tofu, fluffy rice, a deliciously rich and creamy tikka curry sauce!

WHAT IS THIS TOFU STUFF?

Tofu is a great meat replacement used mostly by vegans and those looking to reduce their meat consumption, its also been consumed in Asia as an essential ingredient for hundreds, if not thousands of years. Tofu is made by coagulating soy milk and then pressing the resulting curds into solid blocks of varying softness; it can be silken, soft, firm, or extra-firm. You'll be using extra-firm for this tofu tikka recipe.

Tofu is very healthy plant-based source of protein that is low in calories and fat. For each 100kcal serving, tofu has 11 grams of protein. By comparison, 100kcals of ground beef provides 8.9 grams of protein with half of those calories as fat, with a load of artery-clogging cholesterol .

One of the things I love about tofu is how extremely versatile it is and, with the right flavours it can be oh so delicious! I love it with spices, in a thick creamy sauce alongside fresh coriander, sweet mango chutney and fresh lemon rice, this combination is so far my all time favourite!

The sauce to this curry packs a flavourful punch, it can be made medium spicy or as I prefer it, hot! If you haven't tried a tofu curry recipe before, the why not give this one a go?

YOUR QUESTIONS ANSWERED ABOUT THIS TOFU TIKKA CURRY

How many calories in this curry per serving? There are a around 569Kcals in this recipe per serving. Excluding garnish or rice
Can you reheat this curry? Yes! You would need to reheat in a pan with a little water to moisten. However, bare in mind it's best served straight after cooking.
Is it really spicy? If you don't like the heat, then feel free to remove the chili. Then, the curry will be medium heat. To make it non-spicy replace the curry paste with a mild paste or curry powder.
If you like it really spicy, you can add extra chili flakes to top, or additional chili powder to suit your preferences.

Tofu Tikka Masala

Serves 2

INGREDIENTS

280g block of extra-firm tofu, pressed
1 small red bell pepper
3 small shallots or 1 onion
1 tsp chopped ginger
2 cloves of garlic, chopped
1 chilli pepper, sliced (optional for extra spice)
1 tsp oil, for frying
1 small carton of chopped tomatoes
1 tbsp tikka curry paste
2 tbsp corn starch
30g cashews
1 cup basmati rice
mango pickle or chutney

METHOD

First cut your pressed tofu however you like, alternatively you can rip into large chunks. Mix tofu in with the corn starch until well coated.
Place your tofu on an oven tray and bake until crispy (20 mins).
Whilst your tofu is cooking add the rice to two cups water in a medium saucepan. Bring to the boil for 5 minutes, place a lid on and turn off the heat. This will steam your rice until it's perfectly cooked and fluffy. Alternatively, cook in a rice cooker.
Finely chop shallots/onion and bell pepper. Then, add the shallots, pepper, garlic, ginger and chili, fry 5 mins. Stir in spices and curry paste. Cook 1 min. Turn off heat.
Add the cooked onion spice mix with the chopped tomatoes and cashews, blend well.
Add the sauce to the frying pan with 1/2 - 3/4 cup of water depending on your preference for thickness, cook 3-5 mins or longer to reduce before adding the crispy tofu.
After adding the tofu, cook a further 2-3 mins to heat it through, then turn off the heat.
Serve with the rice and mango pickle or chutney.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to https://www.thevegannutritionist.co.uk/work-with-me

Facing up to Type-1 Diabetes: The High-Carb Low-Fat Plant-Based Way

Sun, 04 Apr 2021 16:54:41 GMT

Facing up to Diabetes

The good news is, diet does make a difference with type-1 diabetes

I loved sweets. So the idea of a disease where they became emergency medicine held a certain appeal when I was 15 and newly diagnosed with Type 1 Diabetes. I soon saw that there was even potential to engineer things to get more sweets by over-injecting insulin. I had no idea about the enormity or the gravity of the task that lay ahead.

There began a stretch of addressing food purely in terms of its carbohydrate content. Unwittingly I continued to eat all the same things that had led me to become sick. I kept hearing:

You control it, you don’t let it control you.

In other words, ignore it and carry on as you were. But the stakes with this thing are high and all my decisions were now made on a day to day, moment to moment basis. The goal: to maintain consciousness.

I made it through the next 5 years doing all the usual messy teenage stuff but by 20 things were going downhill fast, and at 30 I was in big trouble.

Migraines I’d had since my early teens got worse and more frequent.

My skin was acne-ridden, face, chest and back. It was painful and humiliating.

Constant yeast infections, which GPs told me I should expect ‘as A Diabetic’

I looked puffy and my joints began to ache.

My teeth deteriorated, despite my best efforts.

I was in my 20s and needed to take naps in the afternoon.

And my HbA1c was always in the high 7s and 8s, no matter what I did.

I felt like a failure,

I was fearful for my future.

Increasingly I was upset about the state of my skin and frustrated that a GPs only response to acne is an offer of antibiotics. I can clearly remember an appointment where I asked about food and was told, not to worry, Its nothing you’re doing, it’s just one of those things. I had an instinct that that couldn’t be true, but it took me a while longer to get to the truth.

I had come to realise that diabetes can be ignored / denied / hidden to a certain extent, but a face full of acne ? there’s no hiding that. So when my skin became considerably worse during a trip away from home when I’d eaten extra amounts of bread, sugar and dairy - I began to see a connection and it was exactly what I needed to start to climb my way back.

Eliminating all dairy and refined sugar showed an immediate improvement in my skin.

It was a small accomplishment, but I saw a change and it gave me some hope. I continued to read all I could about why that might be, and once I began to investigate one thread lead easily to another. I was hooked on a journey of discovery that contradicted almost everything I had ever been told about food, yet chimed so deeply with all my natural instincts.

Crucially, I had caught a glimpse that my miserable collection of symptoms did not exist in isolation to each other, each was connected to the next and they were all connected with my diagnosis of type 1 diabetes. I navigated a tricky, though ultimately interesting, route through many approaches to eating and have arrived at a place of mainly raw, low-fat, whole fruits and vegetables and a few nuts and seeds. I intend to stick with this because it works.

All of my previous complaints are healed and my insulin sensitivity ( the rate at which my body uses the insulin I inject ) has rocketed. I need only small doses of insulin for relatively large amounts of carbs ( from fruit and veg ). I am happy, I look and feel better than I did 10 or even 15 years ago. My recent HbA1cs are under 7.

That the answers I searched for so exhaustively were to be found in such a simple, compassionate and ethical way of life now seems blindingly obvious. But I suppose you don’t know until you know. And you won’t know until you try, and you won’t try unless you’ve heard a similar story of success.

I intend to stop hiding this part of myself now, I feel some power in moving through the deep rooted feelings of shame and failure, towards being able to speak confidently about it and to fully know that my story has value.

I am quite excited for my future now.

-Kathryn Siveyer

Website: kathrynsiveyer.carbonmade.com

Science supports controlling diabetes with diet:

Diabetes (pcrm.org)

Conquering Diabetes with Carbohydrates (pcrm.org)

diabetes | Health Topics | NutritionFacts.org

Type 1 Diabetes Treatment: A Plant-Based Diet | NutritionFacts.org

Evidence-based nutrition guidelines for the prevention and management of diabetes | Diabetes UK

The Amazing Benefits of Chia plus Classic Chia Pudding Recipe (thevegannutritionist.co.uk)

Plant-Based Alternatives To Meat

Sat, 03 Apr 2021 11:45:24 GMT

Plant-Based Meat Alternatives

Despite the growing evidence of meat-based diets and the links to disease, which are readily available, some diet books encourage high-protein or high-fat intake for weight loss.

*Note that those living in Western countries already tend to take in twice the amount of protein that they need, as well as harmful saturated fat.

While individuals following such a diet have sometimes had short-term success in losing weight, they are often unaware of the health risks associated with a high-protein diet. Excess protein intake via animal sources is associated with osteoporosis, kidney disease, calcium stones in the urinary tract, and some cancers. Read more here.

To consume a diet that contains both sufficient quality and quantity of essential proteins, look to whole grains, vegetables, legumes (peas, beans, and lentils), and fruits. As long as we eat various plant-based foods in sufficient quantity to maintain our weight, our bodies will get adequate protein.

Including some or a mix of these plant-based meat alternatives will efficiently deliver the daily requirement of protein that we need—at the same time, providing us with essential vitamins, minerals, and phytonutrients. Furthermore, the fibre that we so often lack in the standard meat-based diet will also be present.

Legumes

Legumes! You might be thinking, what on earth are legumes ? If so, let me clarify for you. Legumes include beans, peas, lentils, and nuts, such as peanuts and soy nuts (soybeans).

Legumes are a high-fiber, high-protein, and nutrient-dense food. They are inexpensive, healthy, and filling. They can easily be made into hearty soups, stews, and chili's that will taste meaty without the meat.

They are easily accessible to all. Legumes are so versatile that they can even be made into meat substitutes or mock meats such as burgers, meatballs, and even sausages!

Soybeans - Tofu & Tempeh

Tofu & Tempeh – Wholefoods for a wholesome diet! Tofu being a little more processed than tempeh, is still an excellent meat replacement to enjoy in several ways. It is delicious barbecued or marinated then added to a wide variety of tempting dishes.

Soy foods, especially tofu and tempeh, contain antioxidants – compounds that protect cells from damage caused by unstable oxygen molecules called "free radicals". Free radicals are believed to be responsible for initiating many forms of cancer and premature aging. Consumption of wholefood soy products are found to help lower cholesterol, blood pressure, and some cancers risk. Click here to listen to a podcast on the benefits of soy.

Despite the many myths surrounding soy as a detrimental food to our health, wholefood soy is healthful when it is organic & non-GMO. However, we must always look to the facts to find the truth. You can view more about the myths debunked here .

Mushrooms

Mushrooms are easy to prepare, low in fat and cholesterol, and are readily available yet have all that meaty texture needed for a great meat replacement. Their flavour is rich, earthy, and can quickly be marinated for that "umami flavour" which is often spoken of as the fifth taste along with salty, bitter, sweet, and sour tastes that we all can crave.

Seitan - Wheat Gluten

If gluten is not an issue for you, turn to seitan for the most meat-like texture. Seitan is made of wheat gluten and is very versatile. Seitan has a firmer texture than other similar products such as tofu and tempeh, more similar to meat, making seitan ideal as a realistic meat replacement. Suitable for vegans, vegetarians, and also for those looking to reduce their meat consumption.

Meat Replacements

Finally, are so-called meat replacements – The recommended transition food for those that still want the taste and texture of meat but without the cruelty involved. Granted, these mock meats are not considered healthy foods.

They are not recommended for long-term consumption, as they are highly processed. Highly processed foods should be avoided to maintain optimum health. These meat replacements come in all mock meat forms of the animal foods you previously enjoyed. They come as burgers, sausages, hot dogs, chicken style pieces, plant-based mince; you name it, they have it!

Thanks for reading!

I hope you enjoyed this blog, and will join me again for the next one!

For delicious recipes be sure to regularly check my website blog where I post plenty of tasty vegan recipes!

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

Protein Rice Krispies Squares

183:804640822 (Rose Wyles) — Wed, 24 Mar 2021 16:18:21 GMT

Protein Rice Krispies Squares

A classic delicious and healthy snack, enjoyable for kids and adults alike!

No Marshmallows Please!

These are, in my opinion, one of the healthiest ways to make Rice Krispies treats; I have adapted this recipe to be vegan, gluten-free, with nutritional ingredients rich in protein and nutrition via the nuts and seeds present. Most importantly, this recipe contains no marshmallows as these contain gelatin .

Most commercially available marshmallows contain gelatin, a jelly-like protein procured by boiling animal skin, tendons, cartilage, ligaments, and/or bones in water. It’s usually obtained from cows, pigs, or fish. Though there are vegan versions of marshmallows available, they still are highly processed and full of sugar.

What are rice puffs anyways?

P uffed Brown Rice is a great breakfast cereal alternative to oats and muesli that is naturally gluten-free, low in saturated fat and cholesterol. They are made by applying heat and pressure to the whole grain to make light rice puffs.

The culinary principle that best explains what puffed rice is that of popcorn; the rice grains are "dilated" by the effect of heat, just like popping corn. Fragrant and light, puffed rice was born in India in ancient times as an offering to the gods . Over time it has become a much loved and consumed ingredient all over the world.

Rice puffs can be enjoyed on it's own in a cereal bowl with your favourite plant-based milk or made into healthy snacks like the recipe below. Be sure to buy organic brown rice puffs that are 100% pure rice with no other ingredients added.

Rice puffs are also a popular alternative for those who wish to avoid wheat, oats, and gluten but still love their crunchy cereals in the morning or their cereal bar snacks in the afternoon.

The benefits of making your own sweet treats!

These Protein Rice Krispies bars taste just like you would imagine them, crispy and crunchy with thick and creamy nut butter and extra protein-rich pumpkin seeds, too, for good measure!

These are the perfect mid-afternoon snack to provide you with a light energy boost to tide you over until your next meal. They are so delightfully tasty and the epitome of the perfect bite!

Zero baking and easy peasy to make up a batch that'll last you either the week in your snack box or use them in the kids' lunchboxes, helping to make these great for the entire family to enjoy.

Get yourself in the kitchen; the kids will enjoy making these too and reap the benefits of these healthy protein-rich rice Krispies bars today!

Main Ingredient Benefits

Peanut Butter : Peanut butter is great at reducing appetite, boosting energy levels, reducing the risk of heart disease, reducing colon cancer risk, preventing cognitive decline, and managing blood sugar levels.
Almond Butter - contains healthy monounsaturated fats, plus plant phytosterols and antioxidants that promote heart health.
Maple Syrup - a great natural alternative to table sugar and vegan alternative to honey, maple syrup is a source of various essential minerals that include zinc, magnesium, and potassium. It also has antioxidant properties to protect the body from free radicals, the opposite of table sugar, which promotes them.
Brown Rice Puffs - contains carbohydrates that will improve your energy levels and provide fuel for your cells. It contains dietary fibre, which aids in lowering cholesterol and helps support the digestive tract.
Dark Chocolate - the health benefits of dark chocolate are well studied and numerous. Some of these benefits include boosting psychological health, supporting eye health, promoting blood circulation, boosting energy, supporting good cardiovascular health, strengthening the immune system, enhancing your mood, and being a good source of antioxidants.
Pumpkin Seeds - little powerhouses of nutrients and health benefits. Like nuts, pumpkin seeds are a great source of protein and unsaturated fats, including omega-3, omega-6, antioxidants, and fibre. This combination has benefits to both the heart and the liver.
Shredded Coconut - provides an alternative to fresh coconut meat, stores a long time, and is rich in essential minerals, including copper and iron. Your cells need copper and iron to fuel your metabolism and support energy function, as well as to make functional red blood cells.

Always look to buy 100% nut butter with no salt or sugar added.

Protein Rice Krispies Squares Recipe

Recipe makes 12 squares

INGREDIENTS

3 1/2 cups organic puffed brown rice
1/3 cup smooth peanut butter
1/3 cup almond butter
2/3 cup maple syrup or syrup alternative such as carob, rice, date, agave etc.
1/2 bar of dark chocolate approx. 50g
3 tbsp pumpkin seeds
1-2 tbsp shredded coconut

METHOD

Using a large saucepan, heat the syrup and nut butters on low heat until melted, silky, and combined, about 1 minute.
Remove from the heat and add the puffed rice, if the saucepan isn't large enough use a large bowl to combine the puffed rice with the nut butter mixture until fully coated.
Pour into a 8x8 inch square pan and flatten down the mixture, pressing it together with the back of a spoon firmly.
Whilst this is cooling, melt your chocolate over a double boiler ( a glass bowl over a saucepan with water set to simmer).
Once your chocolate is melted drip it over your krispies treats, top with shredded coconut and pumpkin seeds.
Leave to completely cool, firm up and solidify the chocolate.
After an hour or so, cut into 12 squares and serve.

These can be stored in a air tight container for up to 1 week

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

The Amazing Benefits of Chia plus Classic Chia Pudding Recipe

183:804640822 (Rose Wyles) — Sun, 14 Mar 2021 14:59:19 GMT

Classic Chia Pudding

Make this ahead of time to power up with omega-3's, fiber, protein. Easy to store in the fridge overnight for a re-hydrating breakfast.

Chia is a nutritional powerhouse

Incase you haven't heard, chia seeds are claimed as one of the most nutritious, powerful "superfoods" that you can eat.

They are an excellent source of omega-3's with 2 tablespoons a day providing 100% recommended intake for omega-3 ; they are full of protein with a whopping 18% of their calories attributed to protein, are loaded with antioxidants, and plentiful in fibre.

These tiny seeds are highly versatile. I add them to everything from my drinking water (to increase hydration further), overnight oats, in a smoothie, baked goods as a chia egg , sprinkled on top of yogurt or salads, and also made into a chia pudding.

Because of their ability to absorb liquid and form a gel, they are great to thicken sauces or as an egg replacement .

Hydration you can eat

Chia seeds are amazing for including in the mornings; this is because of the chia seed's ability to hydrate you. They do this as the gel they form, also known as " The 4th Phase ," which is the newly identified form of water.

Water is the only known substance found in 4 phases. In addition to liquid, solid, and vapor, structured water exists as gel water. Gel water can seem as thin as a liquid but slightly silkier, and it can also expand to become thick like the gelatinous chia seeds when fully soaked.

When you soak chia seeds, you can actually witness the gel-forming. Another example of gel water would be cucumber seeds when they are immature within the cucumber fruit itself. This is why cucumbers are so hydrating and refreshing when consumed raw.

Chia seed powerful health-building benefits

What the main benefits of chia seeds are and why you should include them in your daily diet.

Energizing for increased performance and sustainable energy
High in unsaturated fats to keep you satiated between meals, it reduces snacking
Improves heart health and reduces LDL cholesterol
Stabilises blood sugar, helping to reduce diabetes
Rich in plant-based omega-3's , suitable as an omega-3 dietary supplement
Super hydrating and promotes electrolyte balance
Reduces cravings for processed and sweet foods
Improves mental focus
Loaded with antioxidants vital to preserving good health
High-quality protein great for building and sustaining lean muscle mass
Naturally gluten-free
High fibre supports healthy elimination and detoxification
Rich in calcium with x5 more than cows milk
Chia seeds help to support weight loss by absorbing 10 times their weight, increasing the feeling of fullness

Chia seed pudding is super versatile and packed full of health benefits. The chia seeds in this recipe are soaked in calcium-fortified plant-based milk to add additional calcium . This recipe will also provide you with a 100% recommended intake of omega-3's and enough fibre to keep you full until lunchtime. You can also add a plant-based yogurt for some probiotics. I chose vanilla essence and maple syrup to flavour mine before topping with more seeds and fresh fruit for extra nutrition!

Classic Chia Pudding Recipe

This chia seed pudding is great as a breakfast as it will keep you feeling full for longer, but it is also delicious as a healthy dessert! I like to eat this in the morning, sometimes on top with fruit, overnight oats, or yogurt.

Serves 1

INGREDIENTS

1 cup calcium-fortified plant-based milk
¼ cup chia seeds
¼ tsp vanilla essence
¼ tsp cinnamon
Sliced fruit for topping
OPTIONAL
1-2 tablespoons additional plant-based yogurt, if desired
1 tsp pumpkin seeds
1 tbsp hemp seeds
1 tsp shredded coconut

METHOD

Stir 1 cup plant-based milk, chia seeds, vanilla, and cinnamon in a jar or bowl. Cover and place in the fridge for at least two hours or up to overnight.
Remove pudding from the fridge.
Serve as is or stir in an additional 1-2 tablespoons of plant-based milk if you desire a creamier consistency.
Serve with fresh fruit or your favourite toppings.
I added hemp seeds, pumpkin seeds, and shredded coconut.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

For more healthy and nutritious recipes, go to www.thevegannutritionist.co.uk/blog

Vegan Buddha Bowl

183:804640822 (Rose Wyles) — Sat, 06 Mar 2021 18:49:51 GMT

Vegan Buddha Bowl

Build your own Buddha Bowl!

Buddha bowls have become popular over the years and can be made in unlimited combinations. They mainly consist of a starch, a protein, vegetables, and sometimes a fat such as nuts or avocado.

A formula I always stick to when making buddha bowls will come in handy when you build your own; feel free to experiment with what foods you enjoy and what you have in stock.

Firstly, choose a starch :

Opting for a starch is important to add to your buddha bowls, as this will give you carbohydrates which are the body's preferred energy source. Grains are also rich in b-vitamins, potassium, iron, calcium, magnesium, and fibre.

Rice
Quinoa
Potato
Sweet Potato
Sweet Corn
Millet
Bulgur Wheat
Couscous
Rice Noodles

Choose a protein:

There are many plant-based protein sources; in fact, all plants contain protein in varying amounts. These are some examples of the best sources to add to your buddha bowl. These sources are also rich in nutrients such as iron, calcium, carbohydrates, and zinc.

Chickpeas
Lentils
Tofu
Black Beans
Edamame
Tofu
Tempeh

Then, as many vegetables, as you like raw or cooked:

Vegetables and greens will provide you with extra fibre and bulk to keep you full and nourished. They are rich in phytonutrients that provide you with the nutrients you need daily.

Broccoli
Cauliflower
Brussels Sprouts
Spinach
Lettuce
Kale
Tomatoes
Red Cabbage
Carrots
Cucumber
Onion
Okra

Optionally you can add a fat:

Fats are great to help keep you satiated between meals, add calories, and support the absorption of fat-soluble nutrients.

Avocado
Olives
Nuts
Seeds
Vegan Cheese ( click for my recipe)

Lastly, a dressing is for me what makes it; this can replace a fat:

Dressings are a game-changer for making a buddha bowl more than just a fancy salad. Many dressings can compliment your buddha bowl. Here are some examples. No oil is needed!

Red pepper dressing (as shown below)
Cashew Ranch ( click for recipe)
Goddess Dressing ( click for recipe)
Pesto Dressing ( click for recipe)
Thousand Island Dressing ( click for recipe)
Lemon Tahini Dressing ( click for recipe)
Peanut Dressing ( click for recipe)

A dressing can contain any ingredients you like whizzed up in a blender; dressings usually consist of fat as the base. However, dressings can still be made tasty without fats or oils added.

I like a cashew or avocado dressing, and today I went with one of my favourites - red pepper dressing. This consists of red bell peppers, which can be raw or cooked; I prefer to use raw as I have them on hand, and I enjoy the raw taste. I also added cashews as the fat; this adds a rich, creamy texture that I love on all kinds of salads and buddha bowls.

Vegan Buddha Bowl Recipe

Serves 2

Ingredients

For the Buddha Bowl

1 cup rice (I used wild black rice though any will do!)
1 tin chickpeas, rinsed and drained
1/2 a broccoli, chopped
2 carrots, grated
1/4 of a cucumber, chopped
1/4 red cabbage, sliced
2 handfuls of spinach
1/2 a red onion, sliced
1 tbsp of your favourite spice mix (I used harissa)
Mixed sprouts (optional)
Spring onion, chopped (optional)

For the Red Pepper Dressing

50g cashews boiled for 10 mins
1 red pepper
1/2 red onion
1/2 tsp turmeric
1/2 lemons juice
pinch of salt

Method

Pre-heat your oven to 180c.
Start cooking the rice; I boiled mine for about 25 minutes.
Whilst your rice is cooking, prepare the chickpeas and broccoli by placing them on an oven tray. Sprinkle your spice mix on the chickpeas and combine. Place into a hot oven and roast for 25 minutes stirring chickpeas and flipping the broccoli half-way.
Chop your veggies and prepare them in your bowls of choice.
Add the dressing ingredients to your blender and blitz.
Add your cooked broccoli, chickpeas, and rice to your bowls; you can add these hot or cold.
Top with your dressing and sprouts/ spring onion if using

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

Additionally, use my services to create a customised plan for reaching your health and wellness goals which includes personalised meal plans, nutritional advice, tasty plant-based recipes, and more.

Start your journey to better health and wellness today!

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