Vegan Life Tips

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Seasonal food for February.

The Ultimate Guide on How To Make Vega Oatmeal.
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Happy January! The start of a new year usually comes with resolutions to eat healthier and work out more. What better way to start the new year off right than with a haul of fresh produce? While you’re at the grocery store, make sure to pick up some of these in-season fruits and veggies. It can not only save you money but also means that you’ll be enjoying fruits and veggies at their peak!

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INGREDIENTS⁣
* 1 cup hazelnuts⁣
* 1½ tbsp cacao/cocoa powder⁣
* 12 dates⁣
* water (⅔-1cup)⁣
⁣
DIRECTIONS⁣
1. Preheat the oven to 360F/180C⁣
2. Bake the hazelnuts on a baking tray for 12min⁣
3. In the blender or food processor, blend the dates and warm water on high until smooth. Set it aside⁣
4. When the nuts are done, transfer to the blender and blend on low. Gradually increase to medium until it turns into hazelnut butter.⁣
5. Add the blended dates and cocoa powder into the blender⁣
6. Start blending on low and gradually (and slowly) increase to high ⁣
7. Stop the blender to scrape down the sides if needed. Be patient!⁣
8. Once the nut butter is smooth and glossy, its done!⁣

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Best Vegan Breakfast Cookies.
Ingredients:
▢2 tablespoons ground flaxseed meal
▢2 cups (190g) rolled oats (certified gluten-free, as needed)
▢1/2 cup (50g) unsweetened shredded coconut
▢1/2 teaspoon baking powder
▢1/2 teaspoon baking soda
▢1/2 teaspoon fine sea salt
▢3/4 cup (190g) smooth, creamy variety of almond butter (can sub cashew butter) (see Note 1)
▢1/2 cup (160g) pure maple syrup
▢1 1/2 teaspoons pure vanilla extract
Mix-Ins
▢1/2 cup dried fruit (or mini vegan chocolate chips) such as cranberries, currants, blueberries (see Note 2)
▢1/2 cup (65g) pepitas, sunflower seeds, or nuts of choice chopped (see Note 3)
▢1/3 cup (50g) h**p seeds (also called h**p hearts)

Instructions:
To make these cookies, start by preparing flax eggs (ground flaxseed meal mixed with water) and let them sit for 10-15 minutes. Preheat the oven to 350ºF/175ºC and line baking sheets with parchment paper. In a large bowl, combine oats, coconut, baking powder, baking soda, and salt. In a separate bowl, mix almond butter, maple syrup, vanilla, and flax eggs. Combine wet and dry ingredients, fold in mix-ins, and refrigerate if the dough is sticky. Use an ice cream scoop to place dough on baking sheets, flatten, and bake for 18-20 minutes. Cool on a rack for 5 minutes before storing in an airtight container for 5 to 7 days or in the freezer for up to 3 months.

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Top 7 vegan Myths You Should Stop Believing.

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Happy December! The festive season is in full swing, with winter officially starting later this month. It's the perfect time to enjoy a warm and comforting bowl of soup. When you go grocery shopping, don't forget to grab some of these seasonal fruits and vegetables. Not only will it save you money, but it also ensures that you'll be savoring the freshest and most flavorful produce!

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4 Easy ways to get enough Iron Everyday. Our body's metabolism relies heavily on iron, which is why it's crucial for us to have enough of it. Unfortunately, iron deficiency is a widespread issue worldwide. That's why I've put together this guide specifically for vegans, to help you understand how much iron you need, how to obtain it from plant-based sources, and which ones are the most effective.

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5 Easy ways to get enough protein everyday. Vegans are often asked the question, "Where do you get your protein?" despite the increasing popularity of plant-based foods. Many people still associate protein with animal products like meat, fish, eggs, and dairy. However, it's actually quite easy to get enough protein on a plant-based diet without having to rely on tofu as your main source. With this straightforward guide, you can easily meet your daily protein needs as a vegan.

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Most common causes of fatigue on a vegan diet. Poor diet can lead to low motivation and lack of energy. To ensure nutritional health, it's important to meet your daily requirements for all essential nutrients through careful planning and understanding of a healthy, balanced vegan diet. Without putting in the effort to plan and prepare meals, it's easy to make lazy choices like sugary snacks and fizzy drinks, especially when eating out.

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7 Important Nutrients Sources For Vegans. All your questions about vegan nutrition answered.

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Ingredients:

VEGETABLES
2 Tbsp olive, melted coconut, or avocado oil
1/2 medium red onion (sliced in wedges)
2 small sweet potatoes (halved)
1 bundle broccolini (large stems removed // chopped)
2 big handfuls kale (larger stems removed)
1/4 tsp each salt + pepper

CHICKPEAS
1 (15-ounce) can chickpeas (drained, rinsed + patted dry)
1 tsp cumin
3/4 tsp chili powder
3/4 tsp garlic powder
1/4 tsp each salt + pepper
1/2 tsp tsp oregano (optional)
1/4 tsp turmeric (optional)

TAHINI SAUCE (OPTIONAL)
1/4 cup tahini
1 Tbsp maple syrup
1/2 medium lemon (juiced)
2-4 Tbsp hot water (to thin)

Instructions:
Preheat oven to 400°F (204°C). Arrange sweet potatoes and onions on a baking sheet, drizzle with oil, and bake for 10 minutes.
Flip sweet potatoes, add broccolini, drizzle with oil, season with salt and pepper. Bake for another 8-10 minutes, then add kale, drizzle with oil, season, and bake for 4-5 more minutes.
While vegetables roast, sauté chickpeas in a skillet with seasonings until browned and fragrant.
Prepare tahini sauce by whisking tahini, maple syrup, lemon juice, and hot water.
Slice sweet potatoes into bite-size pieces. Divide vegetables among serving bowls, top with chickpeas, and drizzle with tahini sauce.
Best when served fresh; leftovers can be refrigerated for a few days.

Enjoy your delicious and nutritious vegan bowl!

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Peanuts offer a range of health benefits when consumed in moderation as part of a balanced diet. Here are some of the potential health benefits of peanuts:

Rich in Nutrients: Peanuts are a good source of various essential nutrients, including protein, fiber, vitamins (such as B vitamins), and minerals (such as magnesium, phosphorus, and potassium).

Heart Health: The monounsaturated and polyunsaturated fats in peanuts, along with their fiber content, may contribute to heart health by reducing bad cholesterol levels and promoting a healthier lipid profile.

Antioxidant Properties: Peanuts contain antioxidants, such as resveratrol, which can help neutralize free radicals in the body and reduce oxidative stress. Antioxidants play a role in protecting cells from damage.

Weight Management: Despite being calorie-dense, peanuts can be a satisfying and nutritious snack that may help with weight management. The protein and fiber content can contribute to feelings of fullness and reduce overall calorie intake.

Blood Sugar Control: Peanuts have a low glycemic index, which means they have a slower impact on blood sugar levels. This can be beneficial for individuals with diabetes or those looking to manage blood sugar levels.

Nutrient Absorption: The healthy fats in peanuts can aid in the absorption of fat-soluble vitamins, such as vitamin E, which is present in peanuts.

Reduced Risk of Gallstones: Some studies suggest that consuming peanuts or peanut butter may be associated with a lower risk of developing gallstones.

Brain Health: Peanuts contain nutrients like folate and niacin, which are important for brain health and function.

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Are you seeking to boost your energy levels and revitalize your well-being while adhering to a vegan diet? Look no further! In this list, we've compiled the ultimate selection of vegan foods that will infuse your body with sustained energy and enhance your vitality. Whether you're an active individual, a busy professional, or simply someone looking to feel your best, these plant-based powerhouses are here to provide you with the essential nutrients you need to thrive. Let's dive into the top vegan energy and vitality foods that will keep you feeling energized and vibrant throughout your day.

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Happy November! November seasonal foods are here.

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Best Vegan Lasagna Recipe.

Ingredients:
- 1 cup dried red lentils
- (2) 25-ounce jars marinara sauce
- 1 cup raw cashews
- 14.5 ounce firm tofu patted dry
- 1/2 cup nutritional yeast
- 3 tablespoons fresh lemon juice from about 2 lemons
- 1 teaspoon salt
- 1 teaspoon dried basil
- 1 teaspoon oregano
- 1/2 teaspoon garlic powder
- 3 cups baby spinach
- 1 box lasagna noodles (about 12 noodles) regular, gluten free or whole grain
- Double recipe Easy Vegan Mozzarella Cheese or 2-3 cups shredded vegan mozzarella.

Instructions:
1- Cook 1 cup of red lentils in 3 cups of water for 20 minutes, then drain and mix with marinara sauce. Set aside.
2- Preheat oven to 350°F.
3- Make Cashew-Tofu Ricotta: Process cashews, tofu, nutritional yeast, lemon juice, salt, basil, oregano, and garlic powder in a food processor until smooth. Add water if needed. Set aside.
4- Assemble the lasagna in a 9x13-inch dish: Start with a layer of lentil marinara, add uncooked lasagna noodles, half of the ricotta, half of the spinach, more marinara, more noodles, the rest of the ricotta, the rest of the spinach, more noodles, and the remaining marinara.
5- Cover with foil and bake for 40 minutes.
6- Make Vegan Mozzarella Cheese if desired, or use store-bought vegan cheese.
7- After 40 minutes, remove the foil, add mozzarella, and bake for an additional 20 minutes. Let it cool for at least 15 minutes before serving.

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Cabbage offers several health benefits, including being a nutrient-rich vegetable, a good source of fiber for digestive health, containing antioxidants for cell protection and inflammation reduction, and potentially helping to prevent certain types of cancer like colon and lung cancer.

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Happy October! The leaves are turning brown, Halloween decorations are popping up all over the neighborhood and a plethora of fresh fruits and veggies are in season at a grocery store new you!

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Cashews are rich in nutrients and may offer several health benefits. Selecting the right varieties and cooking or preparing them properly can help maximize their potential effects on health.

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Happy July! July is peak summer – cookouts on the weekends, family camping trips, water activities and more. Don’t forget to pack some fresh fruits and veggies to fuel you up and keep you hydrated on hot days. While you’re at the grocery store, make sure to pick up some of these in-season fruits and veggies.

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Here are 9 science-backed foods and beverages that may help ease anxiety and stress.

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Creany Vegan Mac and Cheese.

INGREDIENTS:
- 1 1/2 cups raw cashews
- 3 tablespoons fresh lemon juice
- ¾ cup water
- 1 1/2 teaspoons fine sea salt
- 1/4 cup nutritional yeast
- 1/2 teaspoon chili powder
- 1/4 teaspoon garlic powder (or ½ clove garlic)
- 1/4 teaspoon turmeric
- Pinch of cayenne pepper (optional)
- 1/2 teaspoon spicy brown mustard (optional)
- 16 ounces Elbow or shell pasta of choice (gluten-free, if needed)

INSTRUCTIONS:
- Prepare the pasta according to package directions. Be sure to add a tablespoon of salt to the cooking water, so the noodles will be well seasoned.
- While the pasta is cooking, combine the cashews, lemon juice, water, salt, nutritional yeast, chili powder, garlic, turmeric, cayenne (if using), and mustard in a high speed blender and blend until silky smooth. If the mixture is too thick, add another tablespoon or two of water and blend again.
- Once the pasta is tender, drain and return it to the pot. Stir in the cheese sauce, and adjust any seasoning to taste. Serve warm, with any toppings or add-ins you like, such as steamed broccoli.
- Leftovers can be stored in an airtight container in the fridge for up to 1 week. The mac and cheese will thicken when chilled, so you may need to add a splash of water when reheating it on the stove top, plus an extra sprinkle of salt.

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Full day of eating vegan.
NOTE: these meals are just examples to give you some inspiration. depending on your caloric needs you can adjust the portions and add/remove food items.

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Milk almonds, also known as almond milk, offer a range of benefits that make them a popular dairy-free alternative to traditional cow's milk. Here are some key advantages in consuming milk almonds:

Nutritional Profile: Almond milk is naturally low in calories and contains essential nutrients such as vitamin E, calcium, and healthy fats. It can contribute to a balanced diet and support overall health.

Lactose-Free: Milk almonds are free from lactose, making them an excellent option for individuals who are lactose intolerant or have dairy allergies. It allows people to enjoy a milk-like beverage without discomfort.

Vegan-Friendly: Almond milk is plant-based and suitable for vegans and vegetarians. It offers a creamy texture and can be used as a substitute in various recipes, including smoothies, baked goods, and cereal.

Heart-Healthy: Almonds are known for their heart-healthy properties, and almond milk inherits some of these benefits. It is naturally cholesterol-free and low in saturated fats, which can contribute to maintaining healthy blood cholesterol levels.

Digestive Health: Almond milk contains fiber, which aids digestion and promotes a healthy gut. It can be a soothing option for those with digestive issues or sensitivities.

Overall, milk almonds provide a nutritious and versatile alternative to traditional milk, catering to various dietary needs and supporting a healthy lifestyle.

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From sweet cherries to beautiful greens, in this illustrated produce guide, you will find a list of fruit and vegetables in season in June.

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Walnuts offer numerous benefits for overall health and well-being. Here are some key advantages of consuming walnuts:

Heart Health: Walnuts are rich in heart-healthy monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which can help lower bad cholesterol levels, reduce inflammation, and improve overall heart health.

Brain Function: The omega-3 fatty acids found in walnuts are essential for brain health. They may improve cognitive function, memory, and focus, while also reducing the risk of age-related cognitive decline.

Antioxidant Power: Walnuts are packed with antioxidants, including vitamin E, melatonin, and polyphenols. These compounds help fight oxidative stress, reduce inflammation, and protect against chronic diseases like cancer and heart disease.

Weight Management: Despite being calorie-dense, walnuts can actually aid in weight management. Their combination of protein, fiber, and healthy fats helps promote feelings of fullness and satiety, reducing overeating.

Blood Sugar Control: Walnuts have a low glycemic index and contain fiber, healthy fats, and proteins that can help regulate blood sugar levels and improve insulin sensitivity, making them a suitable choice for individuals with diabetes.

Gut Health: The fiber content in walnuts supports a healthy digestive system by promoting regular bowel movements and providing nourishment for beneficial gut bacteria.

Nutrient-Rich: Walnuts are a nutrient-dense food, providing an array of vitamins and minerals such as vitamin E, folate, magnesium, and phosphorus, which are essential for various bodily functions.

To reap these benefits, it is recommended to consume a handful of walnuts (about 1 ounce or 28 grams) as part of a balanced diet.

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Ingredients

2 tablespoons coconut oil
1 medium red onion or yellow onion diced
14 ounces fresh or canned tomatoes diced (400g)
sea salt & ground black pepper to taste
16 ounces canned chickpeas drained & rinsed (454g)
3 garlic cloves minced
1 ½ tablespoons garam masala - I use this one
1 teaspoon curry powder I use this one
¼ teaspoon cumin
13.5 ounces canned coconut milk* (383g)
2 teaspoons coconut flour OPTIONAL**
1 small lime juice of

Instructions

In a deep pot over medium-high heat, add the coconut oil.
Add in the onions and tomatoes. Grind some sea salt and ground black pepper over the mixture and stir together. Lower heat to medium and allow to cook down until juices of the tomatoes are naturally released and onions are soft, about 10 minutes.
Add in the chickpeas, garlic, garam masala, curry powder and cumin. Stir to combine.
Add in the coconut milk and stir again. Add in the coconut flour which helps to slightly thicken the curry. Bring the curry to a boil, and then reduce to medium-low so that the mixture continues to simmer for 10 to 12 more minutes.
Taste the curry and season with salt and pepper if you desire. Remove the curry from the heat and squeeze a lime lightly over the top of the curry, stirring to combine. Don't skip this step!! Allow to cool slightly and then serve. Enjoy!

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Carbohydrates (carbs) are an essential energy source, and vital for good health. When we eat carbohydrates, our body converts them into glycogen (sugar) supplying the energy we require for proper body function. The problem is many good carbs have been labeled bad and many fad diets recommend they be eliminated to lose weight, reduce fat, and improve lean mass. This potentially sets you up for nutrient deficiencies, reduced energy, and can impair exercise performance. ⁣
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Leaving out this important macronutrient from daily food intake is not the answer to losing weight or achieving a lean body. According to research, you may experience side effects as your body tries to make up for the sudden lack of fuel.⁣
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Side effects of severe carb restriction can include dizziness, fatigue, nausea, weakness, and depression along with more serious health risks. ⁣
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In order to maintain good health and achieve your fitness goals, understanding the difference between good vs. bad carbs will be important. Once you know how to select the right carbohydrates, you will feel comfortable including them to support a healthy lifestyle .

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Chickpeas help control blood sugar. Canned and dried chickpeas have a low glycemic index. This means your body absorbs and digests them slowly. Also, they have a type of starch that digests slowly, called amylose. Both of these things help keep your blood sugar and insulin from going up too fast. This is good for people with diabetes.

They help with digestion. Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. The good bacteria in your gut breaks this down so your colon can digest it slowly. Studies have found that eating more chickpeas can help make bowel movements easier and more regular.

They can help lower cholesterol. Soluble fiber is good for more than gut health. It can lessen your total cholesterol and your LDL (“bad”) cholesterol. This lowers your risk of heart disease. Studies have shown that you can lessen your total cholesterol if you add chickpeas to your diet.

They may lower your cancer risk. When you eat chickpeas, your body makes a short-chain fatty acid called butyrate. In studies, butyrate is shown to help get rid of sick and dying cells. This may lower your risk for colorectal cancer. Chickpeas have other cancer-fighting compounds, too, such as lycopene and saponins.

They give you stronger bones. Chickpeas and other legumes have calcium, magnesium, fiber, and other nutrients for strong bones. But be sure to soak them first to get rid of things called phytates, which can get in the way of your body absorbing the calcium in chickpeas.

They could boost your mental health.Chickpeas have choline, a nutrient that helps make important chemicals for memory, mood, muscle control, and other brain and nervous system activity.

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Can a vegan diet provide adequate protein for sound human health? Absolutely. Unlike animal protein, plant-based protein sources contain healthy fiber and complex carbohydrates.

The animal proteins are packed with harmful inflammatory molecules like NeuG5, Heme Iron and Endotoxins. Due to the presence of such inflammatory molecules in animal protein, the composition of gut flora changes after consumption of animal protein. And the proportion of the microbes that cause inflammation increases.

Contrary to animal-based protein, plant-based protein are packaged with antioxidants, phytochemicals, minerals and vitamins etc.
They reduce inflammation, optimise blood supply and gut flora. They are instrumental in athletic performance and recovery.
All these antioxidants are found almost entirely in plants. Plant-based food contains 64 times of antioxidants compared to animal foods!