Dr. Travis Cox - BA, DC, MSc

Why H**p Seeds are awesome!
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H**p seeds are packed with nutrition and health benefits 👇
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🌱 H**p seeds are a great source of protein 💪 2–3 tablespoons, provide about 11 grams of protein
🌱 Rich in Omega-3
🌱 A great source of GLA which is great for inflammation and clear skin
🌱 H**p seeds can be used to make creamy sauces and plant-based parmesan

Avocados and cats are two of the best things in this life, don’t you agree?! 🥑 🐱

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Taste of the good life 🌱
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With summer on its way this is a perfect simple picnic addition! 🧺

Ultimate Hummus Sandwich recipe & photo by acouplecooks.com
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Hummus: Use your favorite hummus brand, or even better: make a batch of homemade! The flavor varies widely in store-bought brands, so choose wisely.
Bread: We suggest using a crusty artisan bread. If you’re an overachiever, you can make homemade!
Pickled Vegetables: This is the flavor maker! Using pickled vegetables brings in the best nuance of tangy, sweet, and salty flavor.
Raw Vegetables: You can use any combo you like. We used cucumber, red onion and tomato.
Cheese: add plant-based cheese.
Sprouts or Microgreens: The finishing touch! It’s optional, but adds nice texture.

All we want is peas on earth 🌍 🌱

Herbivore 🦕 not Carnivore 🐯

Are you team herbivore? 🌱

Taste of the good life 🌱
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This Mac & Cheese is full of plant-based flavour 🤤 🌱

Creamy Cauliflower Mac & Cheese recipe and photo 📸 by nyssaskitchen.com
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Ingredients

For the cauliflower
- 1 very large head of cauliflower or 2 small heads
- 1 teaspoon olive oil
- 1/4 teaspoon sea salt
- black pepper

For the cheese sauce
- 1/2 cup cashews, soaked in hot water
- 1 cup very soft cooked cauliflower (reserved from 1st step – cauliflower base)
- 3 tablespoons nutritional yeast
- 1 tablespoon fresh lemon juice
- 1 teaspoon dijon mustard
- 1/2 teaspoon garlic powder
- 1/8 teaspoon turmeric
- 1 teaspoon sea salt
- 1/3 cup hot water + more as needed

- Soak cashews in boiling water for at least 30 minutes while you prepare the cauliflower.
- Cut cauliflower into equal, bite size pieces.
- Bring about 1/4 inch of water to a boil in a large, shallow pan. Add 1/4 tsp salt and cauliflower florets.
- Turn heat down to medium high, cover and cook for about 6-8 minutes, stirring every 2 minutes so, until fork tender but not falling apart.
- Remove all but 1 cup of the cauliflower using a slotted spoon. Set aside to drain in a colander or on a cutting board lined with a towel. Cook remaining cauliflower for another 3 or so minutes, until very soft, and falling apart. Add more water if the water in the pan starts to evaporate too quickly and pan is becoming dry.
- Move soft cooked cup of cauliflower to a blender or food processor along with soaked and drained cashews, nutritional yeast, lemon juice, mustard, garlic powder, turmeric and sea salt along with the first 1/3 cup of hot water. Blend on high until smooth, adding more hot water if needed. You want the final consistency to be pourable, but still thick. I only ended up adding about 1 additional tablespoon.

Why Mangoes are awesome! 🥭
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Mangoes aren’t just delicious, they’re a powerhouse fruit with big health benefits!
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🌱 Promotes a healthy gut
A great source of prebiotic dietary fibre.
🌱 Supports eye 👁 health
Rich in beta-carotene which helps vitamin A production.
🌱 Clears skin
Mangoes are rich in Vitamin C and Vitamin A which are key to good skin health.
🌱 Immunity boosting
The average sized mango contains up to two-thirds of the daily recommended intake
of Vitamin C!🍊

Happiness is finding out there’s a plant-based option.🌱
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Comment 🌱 below if you agree 👇

Taste of the good life 🌱
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This soup is sooo creamy and full of nutrition 🍄

Creamy mushroom soup recipe & photo 📸 by loveandlemons.com
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Ingredients

- 2 tablespoons extra-virgin olive oil, plus more for drizzling
- 2 medium leeks, white and light green parts, chopped (2 cups)
- 2 celery stalks, diced
- 16 ounces cremini mushrooms, chopped
- 2 tablespoons tamari
- ¼ cup dry white wine
- 2 large garlic cloves, chopped
- 2 tablespoons fresh thyme leaves
- 4 cups vegetable broth
- 1 pound cauliflower, broken into florets (5 cups)
- 1 teaspoon Dijon mustard
- 1 tablespoon balsamic vinegar
- Sea salt and freshly ground black pepper

Topping options:
- Drizzles of full-fat coconut milk
- Sautéed Mushrooms
- Croutons
- Toasted pine nuts
- Microgreens or tender thyme leaves

Instructions

- Heat the oil in a large pot or Dutch oven over medium heat. Add the leeks, celery, and ¼ teaspoon salt and cook 5 minutes, stirring occasionally. Add the mushrooms and cook until soft, 8 to 10 minutes more.


- Stir in the tamari, wine, garlic, and thyme and cook for 30 seconds to 1 minute, or until the wine has evaporated. Add the broth and the cauliflower.

- Simmer uncovered for 20 minutes, or until the cauliflower is very soft. Transfer to a blender, add the mustard and vinegar, and blend until smooth. If your soup is too thick, add a little bit of water to the blender to reach a creamy consistency. Season to taste and serve with desired toppings.

What are some plant-based keto staples? 🌱
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Vegan Keto Pantry Staples

-Almond flour
-Artichoke hearts
-Baking powder
- Baking soda
- Coconut flour
- Coconut milk (canned, full fat)
- Cocoa or cacao powder
- Dark chocolate (85% and up)
- Glucomannan powder
- Hearts of palm
- Jackfruit (green, canned in brine)
- Psyllium Husk
- Nutritional yeast
- Vanilla extract (most brands OK, but check for sugar)

Other Vegan Keto Meal Staples
- Herbs and spices
- Edamame
- Kelp noodles
- Kelp flakes
- Lupini beans
- Shirataki noodles
- Nori sheets
- Roasted seaweed

These are some great staples to have in your kitchen!

Patrik Baboumian holds world records for log lifts in the 105k-category (165 kg), as well as the German heavyweight loglift record (185 kg) and the title of “Strongest Man of Germany.”
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You can see him in the documentary “ Game Changers.”

Leave a 🌱 below if you agree with him

Taste of the good life 🌱
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Kickstart your morning with a bulletproof coffee ☕️

Vegan Bulletbroof Coffee recipe and photo by www.sweetashoney.co
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Ingredients

- 1 cup Brewed Strong Black Coffee
- 1 tablespoon Cacao Butter melted
- 1 tablespoon MCT Oil or melted unrefined coconut oil

Optional
- 1-2 teaspoons Erythritol

Are you curious about a plant-based keto diet?
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Let me know below 👇

A plant-based diet is one of the best ways to improve your overall health 🌱
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Thomas Colin Campbell is an American biochemist who specializes in the effect of nutrition on long-term health. He is the Jacob Gould Schurman Professor Emeritus of Nutritional Biochemistry at Cornell University. You can hear more from him in the documentary “Forks over knives”.

Taste of the good life 🌱
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Here is a delicious and simple plant-based and keto breakfast to try!

Maple Low-carb Oatmeal recipe by www.mypcoskitchen.com
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Ingredients

1/2 cups walnuts
1/2 cups pecans
1/4 cups sunflower seeds
1/4 cup coconut flakes
4 cups unsweetened almond milk
4 tbsp chia seeds
3/8 tsp stevia powder
1/2 tsp stevia

Instructions

1. Add the walnuts, pecans and sunflower seeds to a food processor and pulse a few times to crumble them up.


2. In a large pot, add all of the ingredients. Put on low and simmer for a good 20-30 minutes, stirring, until the chia seeds have absorbed most of the liquid. Don't forget to stir as the seeds can stick to your pot at the bottom!


3. When the oatmeal has thickened, turn off the heat and serve hot. You can also let it cool down and store it in the fridge for your breakfast the next day. 


4. Serve with fresh fruits and any other desired toppings.

🙏🏼 Brilliant words that couldn’t be more true to choosing a life path that resonates with your authentic self 💕 A recent guest on my PB&Healthy podcast, shared her fav quote when describing the decisions we make on a daily basis and how they impact animal welfare, your health, and that of the planet. At least pick the one that has heart ❤️

🌱 Taste of the good life 🌱 This delicious variation of a classic comfort plant-based dish is perfected by 🙏🏼 Even a bit of extra kick with the dressing to make you craving more 🌶 🥵

Ingredients
5 slices tempeh bacon, cooked & chopped
2 heads broccoli, diced
¼ cup pistachios, diced
1 yellow bell pepper, diced
1 red onion, diced

SRIRACHA TAHINI DRESSING
½ cup tahini
3 tbsp warm water
1 lemon, juiced
2 tbsp sriracha
1 tbsp maple syrup

🥬 Kale is King 👑
It is a green leafy vegetable (GLV) and a member of the Brassica family (Brassica oleracea acephala). It is commonly grown and consumed in North America and Europe and has more recently been cultivated and consumed in Asia (i.e. China and Korea).[v] Its nutrient profile is impressive, containing dietary fiber, minerals, vitamins, carotenoids, anthocyanins, coumarins, flavonoids and sulfur-containing glucosinolates (GLS).

GLS are probably the most interesting and promising phytonutrient within kale, as GLS and their metabolic byproducts (i.e. isothiocyanates [ITC] and indoles), have healing properties for influencing both cancer and CVD.[vi] The metabolic byproduct of GLS to ITC provides a enzymatic mechanism for an important family of enzymes to get switched on within the pathways of Phase I and Phase II of liver detoxification – the Glutathione S-transferase (GST) family of enzymes.[vii]

A six-week study evaluating the effect of kale juice supplementation on subclinical hypertension (high blood pressure) found some promising results.[viii] In this study, the team of researchers evaluated the capacity of polymorphic (genetic-based) variations of the GST genotype to influence biomarkers after supplementing with kale juice.[ix] What they found was remarkable: a decrease in systolic and diastolic blood pressure, a decrease in serum LDL cholesterol, as well as improvements in blood glucose regulation. These results varied, depending on the specific combination of polymorphisms of the GST genotype of the research participant at hand. Nonetheless, the research suggested that kale is effective at helping manage CVD.

Other research has demonstrated a significant reduction of serum LDL cholesterol in hypercholesterolemic men after supplementing with kale juice.[x] It seems that kale is truly a contender as the most superior of the GLVs.

🍚 White Rice vs Wild Rice 🌾
Globally, rice is the most commonly-consumed whole grain. The most popular variety of rice is refined, white rice. It is broadly understood that the refining process, of which removes the bran and germ components of whole grains, consequently results in a dramatic decrease in the fiber, antioxidant, vitamin and mineral content. Wild rice is a whole grain alternative that is not commonly refined and provides impressive health benefits in the context of whole grain options.
Wild rice has been an important staple crop in neolithic-North American populations spanning the last 10,000 years. It was known as “Manomin”, which translates to “good seed/berry” amongst the Ojibwe, Chippewa and Menomini tribes; commonly harvested around the tributaries to Lake Superior.[i] Today, it remains a staple for many First Nations of North America.
Wild rice’s macronutrient content is similar to that of other whole grains: approximately 77% carbohydrate, 14% protein and less than 1% fat, as well as a good source of dietary fiber (about 5%).[ii] The micronutrient profile is high in vitamins, including thiamine (B1), riboflavin (B2), niacin (B3) and tocopherols (Vitamin E), as well as minerals iron, magnesium, potassium, zinc, calcium and phosphorus.[iii] Antioxidants and phenolic (plant-based chemical) compounds are relatively high in wild rice as well - approximately 500 mg gallic acid equivalent (GAE)/kg. In fact, the antioxidant content in wild rice dwarfs that of white rice by about ten-fold.[iv]
Research evaluating the health benefits of wild rice include: cardioprotective effects[v] and positive influence on insulin resistance[vi] – a circumstance in which the body’s cells become resistant to the effects of insulin.

Overall, wild rice, as an ancient whole grain, is quite healthful and easy to prepare. However, when compared to other whole grains, it is a bit more expensive and not always easy to come by in the average grocery store. In some regions, it is considered to be a specialty gourmet food, especially the wild variety from northern Canada.[vii]

🌱 Taste of the good life 🌱
This amazingly delicious GF chocolate cake by Maria - Food Blogger] is such an awesome treat to try for Valentine’s Day, for yourself or your sweetie 💕

For the Cake:
1 cup Bob’s Red Mill 1-1 Gluten-Free Flour
⅓ cup + 2 tbsp granulated sugar
¼ cup + 2 tbsp cocoa powder
¾ tsp baking powder
¾ tsp baking soda
½ tsp salt
1 egg
1 tbsp vanilla
¼ cup vegetable oil
½ cup + 2 tbsp almond milk
¼ cup hot water

Chocolate Whipped Cream:
1.5 cups whipping cream
3 tbsp cocoa powder
3 tbsp powdered sugar
1 tsp vanilla
pinch salt

To Garnish:
½ lb strawberries

For instructions, check out Maria - Food Blogger] link in bio 🙏🏼

🌱On my most recent podcast episode with guest , she shared such an inspirational quote that I feel pertains to many of us on our Plant-Based journeys🌱

💫 In one’s healing journey, progress bests perfection and the tortoise, rather than the hare, always wins the race inevitably 🐢 🐇

👇🏼👇🏼 Comment below to share your thoughts on the slow and steady approach in a plant-based healing journey 👇🏼👇🏼

If cauliflower can - you can 💪

Why Chia Seeds are awesome! 🌱
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Chia seeds are an easy plant-based and antioxidant packed food to incorporate into your meals. If you haven’t been eating them - check out why you should below 👇🏼
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🌱 Lowers blood pressure
🌱 High in fibre
🌱 Improved blood sugar control
🌱 Source of Omega-3 ALA
🌱 Provide many minerals
🌱 Antioxidant packed

Try Chia Seed pudding for breakfast or a snack, it’s filling and delicious! 😋

Getting protein on a plant-based diet is easy! Check out my previous post on plant-based protein sources 💪🏼

Taste of the good life 🌱
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Here’s a simple and filling recipe that you’ll love! 🥔 🌱

Twice Baked Potato recipe & photo by
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Ingredients
2 large Russet potatoes
8-10 slices Tempeh bacon, crumbled
2 tbsp Nutritional yeast
2 tbsp Vegan butter , (optional)
¼ cup Coconut yogurt
1½ tsp Garlic powder
Sea salt and pepper, to taste

Instructions 
Poke holes in your potatoes with a fork and bake them at 400F for 40 minutes to an hour until cooked through.

Slice the potatoes in half, and scoop the insides into a bowl, being careful not to break the skin.

Mix the remaining ingredients with the potato until combined, then scoop them back into the skins. Bake for an additional 15 minutes, and enjoy with freshly chives, parsley and sea salt

Here are some healthy and simple plant-based snack ideas 👇
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🌱 Hummus and veggies
🌱 Dates and nut butter
🌱 Roasted chickpeas
🌱 Dried fruit
🌱 Fresh fruit
🌱 Granola
🌱 Trail mix
🌱 Salad rolls
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Make your own granola and trail mix for a healthier option 👩‍🍳