Guide to Veganism <3

Yes, I am VEGAN! And I love it when people ask me “oh so you’re one of those people?” And I’m like “Yupp, I’m one of those annoying people trying to use less plastic, save this planet called ‘Earth’ and prevent animal cruelty. How awful of me, right?”

I am NOT writing this blog to force my beliefs on anyone, nor to mock meat eaters. I am writing this blog to explain veganism better, answer common questions and raise awareness about certain things. So no need to be such a snowflake and get offended, relax there buddy, you’re going to be fine.

Please note that I am NOT a health professional, I am sharing what I know based on research and my personal experience.

This blog will explain why and how I became vegan after being a meat eater for 20 years, meal ideas, good meat and dairy alternatives, places and restaurants for vegans, UK supermarkets vegan products and answering common questions about veganism.

Before we get into this blog, let me start by saying that I am MUSLIM. Why am I sharing this? Because a lot of Muslims I know take this the wrong way and think that I am disrespecting Islam or making it seem ‘evil’ in a way by being vegan. I follow that religion and I think it is BEAUTIFUL, but back then we didn’t have the resources that we have now and all the alternatives. That’s why we’re allowed to eat meat and dairy products. Also, it was never an OBLIGATION for us Muslims to eat meat. So calm down, I never even mocked any other religion that I don’t follow.

I will not tolerate any none sense on here as we vegan get that a lot. If you’re disinterested in this blog, please stop reading and leave us be. I don’t criticise or ridicule meat eaters.

What is Veganism?

Veganism is basically abstaining the use of animal products [Food, clothes, cosmetics, etc…] So basically we do NOT consume any meats or dairy products, for ethical reasons. Some people do it for other reasons of course.

What Do You Mean By ‘Ethical Reasons?’

I don’t even get how I’m asked this question, but long story short, animals are being tortured and killed so we can consume them, a lot of makeup and skin care brands (not all) like Mac test on animals for humans ‘safety,’ and cows are being forced impregnated, which is basically RAPE. I know this is a sensitive topic, but since I am asked a lot about this here we go – To produce milk, cows obviously need to get pregnant and that is done by guiding a sack of sperm into the cow’s uterus by pressing against the wall of her anus. After that, calves are taken away from their cow Mom so that the cow’s milk is used for dairy products. Even chickens are being drugged to lay more eggs. Read HERE about how chickens are being ABUSED.

No, animals weren’t created to be killed. I get that argument a lot, in that case we’d be eating frogs and donkeys then.

What Are Vegans Allowed To Eat?

  • Carbs: pasta, bread, rice, oats
  • All beans
  • Legumes
  • Lentils
  • Peas
  • Dairy-free products [milk, yogurt, cheese, cream, eggs]
  • Meat-free products (veggie burgers, etc…)
  • All nuts
  • All seeds
  • All fruits
  • All veggies
  • Vegan Pesto
  • Vegan Mayo
  • Cooking oils: Olive oil, coconut oil, etc…
  • Nut butters: Peanut butter, hazelnut butter, almond butter and cashew butter [Meridian is a great brand since it’s free from palm oil, salt and sugar]
  • Flours – All purpose flour, oat flour, coconut flour, ground almonds, buckwheat flour, chickpea flour, etc…
  • Sugars and sweeteners
  • Tofu and tempeh (I personally don’t like tempeh)
  • Protein powder- Myvegan is a great company or just look for HEMP protein powder

Hold your horses, will get to the big question surrounding ‘PROTEIN’ in a bit

How Did I Become Vegan?

1- When I started working this year, I was always out and so I had to eat out sometimes. I noticed more than once that whenever I eat dairy, I’d get stabbing pain in my stomach and I’d feel sick. After getting an allergy test I found out that I am lactose intolerant and I have a dairy allergy. [You can develop allergies as an adult, I won’t get to it, but if you want more information read here] So I started to slowly replace the dairy products.

Milk
I tried different types of milk alternatives – Almond Milk, Oat Milk, Soy Milk, Coconut Milk and Cashew Milk. Oat milk and almond milk are my FAVOURITE! I think soy and coconut are fine, but I’d rather have almond/oat milk. I haven’t tried cashew and hazelnut milk till now, so that’s next on my list.
ALPRO is a great brand, you can find it in Tesco, Sainsbury, Aldi, Asda, Holland & Barret and online, too.

CHEESE IS LIFE
If you know me, you know I LOVE CHEESE. So I started trying different types of cheese and these are the brands I found the best:
– Violife [their cheese slices are shit though] – Cheddar slices, cream cheese, mozzarella and Mediterranean ch**se are all great cheese alternatives
[Holland & Barret have this brand in the fridge section]
– Nutritional Yeast/Yeast Flakes: These are flakes that have a nutty, cheesy taste. They’re sold at Asda, Holland & Barret and Amazon


– Tesco has a Mature Cheddar vegan cheese


– Tofutti – Mozzarella and cream cheese
– Follow Your Heart – Different types of cheese like Parmesan
– Norseland – Smoked Applewood Cheese [Melts like a motherfucker]
I found on at Asda’s website and thevegankindsupermarket.com

Vegan Mac N Ch**se and topped it with vegan bacon

Heavy Cream
I love heavy cream on my pasta! Good thing I found alternatives for that:
– Soaked cashews and water in a BLENDER [YES, it’s that easy] and I season it with whatever I want to. For thick, heavy cream I use 1/2 cup of soaked cashews (I soak them for about an hour) and add a 1/4 cup of water. The amount of water you add depends really on the consistency of cream that you’re looking for.

I blended cashew cream with some cherry tomatoes, 1/2 a green pepper, onion and seasonings [salt to taste, pepper, herbs like basil/parsley, paprika and coriander] You’re welcome 😛

-There are other cream alternatives like coconut cream at Tesco and I found almond cream at thevegankindsupermarket.com

Eggs
– Usually I just make Tofu scramble and I’m good. Tofu is accessible at ALL supermarkets and my favourite brand there is Cauldron because the tofu is firm.

Tofu scramble: I heat the tofu in the microwave for 4-5 minutes to get all the water out of it, then I scramble it, add turmeric, salt to taste, 1/2 slice of vegan cheddar and a tbsp. of nutritional yeast.
Plate consists of: Tofu scramble, vegetarian sausages which is suitable for vegans and 1/2 sliced avocado.
  • Follow Your Heart launched a Vegan Egg which is sold at Holland & Barret, but it is quite expensive.
  • Flax Eggs – Now this isn’t for making faux omelette or scramble, this is used more for baking and pancakes. For every tablespoon of GROUND flax seeds you add 3 tablespoons of water, and you let it sit for 5 mins. Watch HERE

Ice Cream
Ben & Jerry and Magnum have both launched a few vegan ice creams and I have seen them sold at Sainsbury and Holland & Barret

Chocolate
I saw a lot of snacks and chocolates that are vegan at Holland & Barret and Hotel Chocolat!

I’m not really into sweets, I only got these to try the Rose & Violet and the chocolate chips and spread for Banana Bread <3

2- I am not that into meat to be honest, I only used to eat chicken and sometimes Salmon. So it wasn’t that hard for me to give up meat. I was a vegetarian over the summer and I found some meat alternatives as well at Tesco, Sainsbury and Holland & Barret. You can find vegan minced meat, sausages, chicken pieces, burgers and nuggets. I don’t really get them as much though because I don’t really crave meat and I try to stay away from processed food.
These brands are the best:
Quorn, Linda McCartney, Beyond Meat and Vivera

3- I have been trying different vegan recipes since last year. I started by making a vegan meal or two every week. Then I started to have one vegan meal each day.

Now I know that was a lot of information up there, and no, you don’t have to purchase ALL OF THAT. Personally what is always in my pantry is beans, nuts, seeds, coffee, veggies, nut butter, unsweetened almond milk and dairy-free cheese. Depending on what I am craving that’s when I decide which carbs I want to get.

Here are some examples of what vegans eat:

You can always get the meat-free options but that is more pricey and processed food is shit basically xD
I have a bit of a poor appetite, so I only eat twice a day and I barely snack, here are 3 examples of what I eat on a day:

Day One:

Breakfast

Breakfast – Vegan pancakes with coconut cream and cocoa power + black coffee

Lunch

Mashed potato, mushroom burger and some veggies

Day Two

Breakfast

Soy yogurt with chia seeds, hemp protein powder (that’s why it looks a bit green), sweetener and strawberries

Lunch

Day Three

Breakfast

Blended berries, avocado, some almond milk and a sweetener, mixed in chia seeds and walnuts, then topped it with banana

Lunch

Cauliflower rice, tofu and green pepper

Snack

Veggie Muffin

Other Meal Ideas:

1- Breakfast: Baked Beans on a toast + coffee with oat milk or nut butter on toast + coffee with/without milk of choice
Lunch: Pasta with chickpeas, veggies you like and any sauce you like
Dinner: Creamy cauliflower soup

2- Breakfast: Smoothie of choice
Lunch: Walnut Chilli [ Meat-free minced beef, tomato sauce, walnuts, zucchini, green pepper, onion and celery] Serve with rice or bread if you want to
Dinner: Vegan cheese sandwich/Vegan egg and cheese sandwich

3- Breakfast: Oatmeal [See below]
Lunch: Salad [See below]
Dinner: Smoothie [See below]

On that note, see image below:

The Big Question: PROTEIN

Protein protein protein… Everyone is so obsessed with protein that people consume more than needed. Don’t get me wrong, protein is absofuckinglutely IMPORTANT for muscle growth, repair and build tissues, building cartilage, bones and enzymes.

The amount of protein we need depends on your activity level, age, height, weight, etc… Again, I am not a health professional, but I do some research.. You can see in this source that the average sedentary woman needs around 46 grams of protein per day, and the average sedentary man needs per day is 56 grams.

So how do vegans get their protein without consuming meat?

!PLANT PROTEIN!
Yes, you read that right.. Plants are at the start of the food chain and animals (AKA humans – We are mammals) are at the end of the food chain. [The circle of life]. Gorillas, Rhinos and Elephants are all herbivores, yet they are the strongest and biggest animals. The animals that people eat, eat plant themselves and that’s how herbivores get their protein.

How Much Protein is in Plant-Based Food?

The curry gravy with rice and black beans I posted earlier + 3 hemp seed nuggets = 34.6 grams of protein

These nuggets are BOMB by the way <3

100g of Cauldron’s Tofu (half the package) alone has 12.6g of protein

The almond pancakes I posted earlier has around 9.6 grams of protein
[2 Tbsp Meridian Almond butter, 1/4 cup Alpro’s almond milk, 1/4 tsp baking powder, 1 Tbsp coconut flour 1 Tbsp ground flax seeds from Holland & Barret, 12g ground almonds from Tesco and 1 tsp sweetener] mix dry ingredients in a separate bowl from almond butter and almond milk mixture, then mix all together and let it sit for 3-5 mins before you make them.

Protein: Around 9 grams
Recipe: https://rozenspiration.com/2019/06/09/chickpea-coconut-curry-3/

Calcium

No, Calcium’s main source is not just milk.

Supplements Needed:

Almost everyone I know supplements on Omega 3 and Vitamin D, yet vegans are criticised for needing to supplement on:
– Vitamin D3
– Vitamin B12

Eating Out (Birmingham)

I live in Birmingham, UK, so I am not sure if all these places are in the city you live in currently. I have been trying since last year vegan food at cafes and restaurants, but I haven’t tried ALL of these… most of them though

1- Wagamama [Vegan menu available]

My friends aren’t vegan but they love Wagamama’s vegan options. Try the Bang Bang Cauliflower [appetizer] and the side dish Mixed Mushrooms + Panko Aubergine Hirata Steamed Buns
Kare Buroso [Don’t like the tofu though, it isn’t firm]

2- Zizzi’s [Vegan menu available]

3- @pizza in the Grand Central [Vegan options]

4- Papa John’s [Vegan options available but the vegan cheese they use is shit tbh]

5- Pizza Hut [Vegan options even dessert, but they use the shit vegan cheese Papa John uses]

6- Indian, Thai and Chinese places always have veggie meals, if ordering curry, ask if it contains milk

7- Jam n Vegan on Instagram – Vegan Caribbean Food – they do weekly deliveries
Instagram.com/jamnvegan

8- Starbucks [Dairy-free milk available, vegan mac and cheese and vegan raspberry chocolate mini cake]

9- Three’s Coffee Lounge have a lot of vegan options

10- Digbeth Dining Club [Vegan options available]

11- Boston Tea Party – LOVELY PLACE for breakfast and brunch [Vegan options available]

12- Subway [A few vegan options available not much]

13- Costa [Dairy-free milk options, vegan flapjack, vegan coca coal bites and cookies]

13- Gourmet Burger Kitchen [Vegan burgers]

14- Red Peppers at Mailbox [Vegan options available]

If you ask me, there are better veggie/vegan burgers than this one to be honest…

15- Pirlo’s Desserts [Few vegan options]

16- Mediterranean Restaurants [hummus, falafel, rice, etc…]

17- Falafel Munch

18- Las Iguanas [Vegan options]

19- LEON [Vegan options]

20- Handmade Burger Co. at Bullring and Brindley Place [Vegan options]

21- Café Soya at the Arcadian [Vegan menu]

22- All Bar One at New St. Station [Vegan menu]

23- Holy Moly Macaroni at the Grand Central [Vegan options]

24- Joe & The Juice [Vegan options available]

Are All Vegans Healthy?

Not if you eat fast food all the time and high carbs/high sugars obviously.

A Few More Recipes I Found on Instagram:

Social Media Influencers

Cook Books:

  • Rachel Ama’s Cookbook £13.74 for Hard copy and £9.99 on Kindle
    Get it HERE
  • The one that I have is called ‘Vegan Keto’ for low carb and high healthy fats vegan food but that is more complicated. Link to it is HERE, £11.89 Paperback and £7.99 Kindle Edition

Lastly, I’ll just briefly mention this:

As vegans we try as much as we can to have a better impact on the environment as well by doing the following (You can read more about them online):
– Use less plastic
– Don’t litter
– NO to palm oil
– Increase the availability of fresh water [Read more HERE]

And more….

I suggest to start to make small changes and build up on that rather than instantly converting. I was a vegetarian this summer and I have been vegan for 2-3 months now and to be honest, I feel my BEST!

If you read ALL of this, THANK YOU <3

The Ultimate Guide To Vegan Keto

Keto is a restrictive diet with limited options and when you combine vegan+ keto it is even more restrictive, making it harder to meet your daily macros and come up with meal ideas. Before we dig in I just want to say that I am NOT a health professional and I don’t advise you begin this ‘diet’ without consulting a doctor. Also, I am doing this as a long-term lifestyle NOT a DIET since I have PCOS, IBS and I am allergic to wheat, dairy & lactose.

If you’re going to do this ‘diet’ strictly or flexibly, do make sure that you plan beforehand so to avoid exceeding your macros and to spend less time thinking “What will I eat today?”

This guide can be used for vegans looking for LOW-CARB ideas. I don’t label food as ‘good’ and ‘bad’ as I do believe our bodies need every nutrient in different amounts. I understand though that people try to consume less carbs for health reasons. FOCUS ON HEALTH NOT WEIGHT LOSS – YOU’RE BEAUTIFUL IN EVERY SIZE OKAY?

Lets start with the food options that are allowed:

  • All nuts
  • All seeds
  • Protein powder- Myvegan is a great company or just look for HEMP protein powder
  • Dairy-free milk
  • Dairy-free yoghurt
  • Dairy-free cheese: Companies I found their products great are Violife, Tofutti and Follow Your Heart
  • All non-starchy veggies
  • Berries
  • Avocado
  • Meat-free options: Companies that have good products are Quorn, Beyond Meat, Vivera & Impossible Burger
  • Tofu
  • Tempeh
  • Sweeteners – Xylitol, Stevia, Erythritol, Swerve and Monk Fruit Extract. For more information on which sweeteners to consume and avoid read https://www.healthline.com/nutrition/keto-sweeteners#section7
  • Flours: Almond Flour/Ground Almonds, Coconut Flour and Psyllium Husk [Read this article about BAKING on VEGAN KETO https://meatfreeketo.com/vegan-keto-baking-101-with-recipe-troubleshooting-tips/ ]
  • Oils: MCT, Coconut Oil, Avocado Oil, Macademia Oil, Olive Oil and more https://latourangelle.com/general/best-oils-for-the-keto-diet/
  • Nut butters: Peanut butter, hazelnut butter, almond butter and cashew butter [Meridian is a great brand since it’s free from palm oil, salt and sugar]
  • Nutritional yeast
  • Spirulina powder
  • Himalayan Salt
  • Egg replacers
  • 100% Original Maca
  • Wheatgrass
  • Vegan Pesto
  • Vegan Mayo
  • AT LEAST 70% Dark Chocolate (dairy-free) and Unsweetened Cocoa Powder

Read more here https://herbivorepost.com/vegan-keto-food-list/

Vegan Supermarkets:

  • thevegankindsupermarket.com [UK]
  • thrivemarket.com [USA]
  • Amazon obviously – Worldwide
  • iHerb.com

List of NOT ALLOWED (if you’re flexible then don’t worry too much)

NOTE: Usually the amount of NET CARBS consumed is 20-50 grams DAILY. You will see online that some people add one or two of the NOT ALLOWED list to their daily food if it doesn’t exceed their MACROS. I don’t really suggest this as it’s best to eat as healthy as possible, but it’s up to you. Low carb bean options are EDAMAME, Lupini and Black Soybeans

Net carbs is how daily carbs are calculated: Total Carbs – Fibre

**ALWAYS CHECK FOOD LABELS***

Macros and Tracking:

Daily intake differs from one individual to another depending on your BMI and BMR. However the RATIO of keto is as CARBS 5-10%, Protein 20-30% and Fats 70-80%

Common apps that a lot of people use are:

  • Cronometer
  • MyFitnessPal
  • I use an app called KETODiet

I understand that PROTEIN intake can be really difficult to meet. For that I am giving you this link with a list of VEGAN KETO protein sources and some suggestions, also if you scroll below, you will find TONS of meal ideas for breakfast, lunch, dinner, desserts and snacks.

Cookbooks and Websites To Use:

Protein Guide To Vegan Keto Website – http://flexibleketo.weebly.com/vegan-keto-protein-guide.html

MEAL IDEAS and RECIPES:
(Photos provided at the end of this blog with CAPTION specifying the meal)

Breakfast:

  1. Bulletproof coffee, soft bread topped with avocado and chia seeds
  2. Tofu scramble
  3. NOatmeal
  4. Chia Pudding
  5. Almond Pancake
  6. Chocolate Waffle
  7. Waffle
  8. Flax Bread and any filling (I’m not a fan of flaxbread though. You MIGHT like it.
  9. Bulletproof coffee and peanut butter cookies (I usually have 1-2 for breakfast if I want something sweet)
  10. High Protein Smoothie – Protein powder (try vegan chocolate powder from MYVEGAN)
  11. Dairy-free yoghurt with seeds/nuts, protein powder and berries
  12. Coconut wraps with any filling

Lunch/Dinner Ideas:

  1. Walnut Chilli with Cauliflower Rice [ Cauliflower rice is super easy to make and some supermarkets sell it. Just add some cauliflower florets into the blender and blend it. Note: Blend for 2 seconds then check if it has reached the ‘rice’ size you’re looking for, if not, repeat.]
  2. Cauli Mac n Cheez
  3. Zoodles (Zucchini Noodles – just search) with a meat-free option and cashew cream or pesto. Cashew cream [ 1/2 cup cashews, 1 tbsp of nutritional yeast and 3/4 cup of water and then BLEND it – water amount can be reduced for a thicker consistency.]
  4. Coconut wraps with any filling and side salad
  5. Cauli Mash, mixed veggies with avocado oil and a vegan burger.
  6. Spicy Shiitake Tofu [It’s not shit I promise]
  7. Burger meal – Burger buns, vegan burger, vegan cheese, vegan mayo and side salad
  8. Tomato Creamed Mushroom
  9. Tempeh Bowl
  10. Zucchini Boats
  11. Stuffed Pepper[Tomato cauli rice + mushrooms + seasonings and stuff a pepper (any) with it] and side salad or a meat-free option
  12. Polenta and cauliflower rice
  13. Cheesy Broccoli Casserole [Veganise it]
  14. Veggie Fritters
  15. Burrito Bowl
  16. Microwave Pizza- Coconut flour, psyllium husk, baking powder, salt (dough) + pizza sauce – tomato and toppings. Make the dough first and microwave for 3 mins, pop it out of the microwave, add sauce n toppings then microwave for 2 mins
  17. Coconut Curry [Veganise and NO chickpeas] recipe: https://rozenspiration.com/2019/06/09/chickpea-coconut-curry-3/
  18. Edamame Spaghetti or Palmini Linguinie with any sauce, veggies and any meat-free option. Personally I prefer Edamame Spaghetti, it has a better and more similar pasta texture. Shiritaki Noodles are fucking shitty. They are more chewy than rubber I can promise you that… Other ‘pastas’ that people have that I haven’t tried are Nu Pasta, Zero Noodles and Miracle Noodles on ThriveMarket

Snack Ideas:

  1. Aubergine Pizza
  2. Buffalo Cauliflower Steaks
  3. 1-2 Dark chocolate bars and bulletproof coffee
  4. Faux Hummus and veggie sticks [Celery sticks or carrots]
  5. Soft bread [recipe in BREAKFAST section] and nut butter or tahini

Dessert Ideas:

  1. Cheesecake – Ground Almonds or Almond flour as the base instead of biscuit, then make the vegan cream cheese layer with a sweetener and any toppings then freeze. Hazelnut chocolate sauce can be a great idea!
  2. Peanut butter cookies [Recipe in BREAKFAST section]
  3. Sugar-free, low carb FUDGE BROWNIE
  4. Almond Pancakes in BREAKFAST SECTION
  5. Waffles in BREAKFAST section
  6. Mugcake

Eating Out:

Eating out whilst doing vegan keto is HARD. Some of the food options that I have discovered are as follows:

  • Mexican Restaurants: Order a vegetarian fajita with no rice/beans
  • Indian/Thai Restaurants: Veggie curry and side salad
  • Burger places: Vegan burgers (if you can find bean-free options like BEYOND MEAT, Impossible burger or any soy protein burgers then you’re good to go). Ask for a lettuce wrap or just have it bunless
  • Coffee Shops: I usually get an Americano with Almond Milk from Costa. Search online depending on the country you live in for KETO drinks at Costa/Starbucks. Or just ask at Costa/Starbucks for sugar-free options and a dairy-free milk

Social Media Platforms To Follow:

Supplements REQUIRED on KETO/Vegan:

  • Vegan – Vitamin B12 1-25 mcg daily
  • Keto – Magnesium 200-400mg daily, Sodium 2000-4000mg per day [ NOTE: Sodium is found in a lot of food and in Himalayan salt. Consult a doctor before supplementing please] and Potassium 4000mg per day – NOTE: Potassium is found in some food. Consult a doctor and ask them how much potassium to supplement on.

Remember that life is not all about ‘WEIGHT LOSS.’ Life is about living it to the fullest and enjoying it to the maximum because you have one FUCKING LIFE! There are days where you will be invited to birthday parties, weddings and friend’s night out or sleepovers. Having some beans or any other higher carb option is NOT the end of the world (unless you have a health conditions and advised by a health professional to completely avoid that food option) At some point, each and every single one of us will slip. And when you slip, the world DOES NOT end and life goes on. You can easily get back on track and this is coming from someone who has PCOS. Remember to focus on HEALTH and nourishing/healing your body with food, rather than punishing yourself to look a certain way. There is abso-fucking-lutely NO OBLIGATION for you to look a certain way. Health comes in different shapes and sizes. You can’t tell how much or what people consume based on their ‘size.’ Fat is distributed differently, people have different metabolic rates and medical history. I am not about promoting obesity as it comes with a lot of health issues like being underweight, I am here to promote self-love, confidence and body positivity. The size and weight of someone else is none of your goddamn business! People talk about ‘health conditions’ when they see someone overweight, even though that body shamer himself/herself orders ‘diet coke’ with their cheese burger every week end. Focus on reducing stress, getting at least 7-8 hours of sleep, drinking more water, eliminating emotional vampires, nourishing your body and LOVE THE FUCK OUT OF IT.

On that note, here are some social media influencers who are HUGE advocates for self-love and body positivity:

Finally as promised, here are some photos of the meals mentioned earlier with their caption.

Edamame spaghetti with QUORN sausages, almond cream, veggies and some vegan mozzarella from Violife.
Walnut Chilli and Cauliflower rice with saffron
Soft bread topped with avocado mixed with some lime juice, chia seeds, Himalayan salt and black pepper.
Cocoa Notmeal topped with walnuts and strawberry
Palmini pasta with veggies and cashew cream
Cauli Mash, mixed veggies and vegan mushroom burger
Spicy Shiitake Tofu
Chocolate Waffle with hazelnut cocoa sauce
Chia pudding topped with raspberries, macadamia nuts and peanut butter
Microwave Pizza
Mushroom soup and vegan meatballs with veggies mixed in
Almond pancakes topped with cream cheese and cinnamon
Peanut butter cookies topped with coconut cream mixed with xylitol and cocoa powder
Sugar-free iced coffee with almond milk from Starbucks at Amsterdam Airport

90 Second Keto Bread

90-sec MICROWAVABLE KETO bread! Missing thick bread on KETO? 😝 I got you 🙂 I got this recipe from TASTY.

90 sec bread, vegan mayo and tofu with chia seeds🖤

Ingredients:

1 egg/egg replacer

3 Tbsp Almond Flour

1 Tbsp Coconut oil

1/2 tsp baking powder

Seasonings: salt, pepper and garlic

Recipe:

1- In a BOWL mix the dry ingredients together first.

2- Add in the coconut oil and egg/egg replacer

3- Mix well and make sure there are NO clumps.

4- Microwave high for 90 secs

5- SERVE! 🙂

90 sec bread, vegan mayo, sugar-free ketchup, vegan burger and vegan cheese 🍔

Vegan Bowl (Keto friendly)

Yet another vegan bowl (keto friendly). SUPER FILLING, TASTY and HEALTHY🖤🖤

This bowl consists of the following:

Vegan burger (made from mushroom, soy protein, onion, tomato, red pepper and salt) I bought it from a supermarket in Sweden called ICA. Beyond Meat is a great brand for those who live in the UK/US

Sautéed vegetables: broccoli, aubergine, mushrooms, yellow sweet pepper and cherry tomatoes + seasonings

Mashed Cauliflower (Faux mashed POTATO) using this recipe but I ‘veganised’ it https://www.allrecipes.com/recipe/230816/garlic-mashed-cauliflower/

Spicy Shiitake Tofu🍚

Here comes another vegan/vegetarian friendly recipe. Also can be used by anyone after a low-carb and/or keto recipe 🙂

Ingredients:

  • 1 cup of cauliflower rice
  • 3 slices of tofu chopped
  • 2 Tbsp coconut oil
  • 3 shiitake mushrooms chopped
  • 1/2 green pepper chopped
  • Optional: Hot sauce

• Seasonings of choice

Cauliflower Rice Recipe:

  1. Cut out some cauliflower heads and add them to a blender
  2. Make sure to stay close to the blender and keep the speed to a medium
  3. Turn on the blender for around 3-5 seconds then turn it off and see if the cauliflower pieces are the desired size (like rice) if not, repeat this step again till you get the desired size
  4. In a pan, add a tablespoon of coconut oil to medium heat and then add cauliflower rice. Add some salt and pepper
  5. Serve with anything you want!❤️

Tofu Shiitake Recipe:

1. In a pan, add a tablespoon of coconut oil to medium heat.

2. Add in the chopped shiitake mushrooms, tofu and green pepper.

3. Add hot sauce and seasonings – I have used black pepper, oregano, garlic, parsley and garam masala

4. Stir

5. Heat until golden brown colour and remove from heat

NOTE: Garam Masala is made of coriander seeds, cumin seeds, cardamom seeds, peppercorns, fennel seeds, mustard seeds, cloves, and red chile peppers

Vegan Cauliflower Mac n Cheese 🍜🖤

One of my favourite recipes so far! It is delicious, vegan and vegetarian friendly, also KETO friendly! COMPLETELY DAIRY-FREE🧀

Ingredients:

    1 cup cauliflower head
    1 Tbsp coconut oil
    2 Tbsp vegan cream cheese
    1 Tbsp vegan heavy cream
    1-2 vegan cheddar slices
    6 vegan meatballs (optional)
    1 tsp paprika
    1/2 tsp cayenne pepper
    Salt and pepper

Recipe:

  1. Boil cauliflower heads around 5 minutes or until soft
  2. In a medium heat pot, add coconut oil
  3. Add the vegan meatballs until it cooks (optional)
  4. Add cream cheese and heavy cream, then stir
  5. Add paprika and cayenne pepper
  6. Stir in the cauliflower
  7. Stir in cheddar cheese until it melts
  8. ENJOY!

Salmon Patties w’ Avocado Cream Sauce (2 servings)

I found this recipe in an app recently (can’t remember the app name right now) – it is keto friendly and gluten-free, but definitely not vegan or vegetarian, unless you’re pescatarian. For vegans and vegetarians, you can use the sauce for anything you want.

Salmon Patties:

Ingredients

2 Salmon Fillets

1 egg

1/2 Onion

2 tbsp egg-free mayo

Salt & pepper

1 tbsp olive oil

Avocado Cream Sauce:

Avocado cream sauce:

1 avocado

1/2 lemon juice

2 tbsp sour cream (you can use dairy-free sour cream)

1 tbsp olive oil

Recipe-

1. Mash the Salmon

2. Mix the Salmon with egg

3. Add in the mayo and olive oil

4. Make them into patties and fry each side for 5 minutes or until they turn golden brown (I use olive oil to fry the patties)

5. Mix the avocado cream sauce ingredients together – blender or whisk in a bowl

Chickpea Coconut Curry 🖤

This recipe is inspired by Mina Rome on YouTube! Thank you for this lovely recipe Mina and your delishhh channel www.youtube.com/channel/UCBy9QPDqagPyrdV_01-c9Xw

Scroll down to see the ingredients and the recipe :)!

Ingredients (Copied from Mina Rome’s video):

  • 1 bell pepper [red or orange]
  • 1 small/medium sized onion
  • 1 tsp garlic, minced
  • ½ tsp chili flakes
  • 1 tbsp tomato purée
  • ½ lemon 1 tsp agave [You can use maple syrup, non vegans can use honey]
  • ¾ tsp curry powder
  • 1 tsp coconut oil
  • 1 cup chickpeas ~ 200g
  • 1 can coconut milk
  • 1 tsp cornstach
  • I have it with 40g of brown basmati rice

Scroll down to see the recipe!

Recipe:

Servings: 2-3

  1. In a blender, add the following:
    Bell pepper, onion and garlic
  2. After blending them for a few seconds, add the chili flakes, tomato purée, agave syrup/maple syrup/honey, curry powder and the juice of 1/2 a lemon
  3. In a medium sized frying pan, add coconut oil
  4. Once the frying pan is HOT, pour in the sauce from the blender and leave for 8-10 minutes. Stir and add splashes of water if desired
  5. Optional: Add more lemon juice, salt and pepper.
  6. Add in the chickpeas and let it cook
  7. Add in the coconut milk and stir
  8. OPTIONAL: Add cornstarch for a thick/thicker consistency
  9. Top it with fresh herbs 🙂 YUUUUUUUM <3
  10. I have with brown basmati rice.. and ENJOOOY!

This meal lasted me for 3 days and it is soooo good! It’s also vegetarian and vegan friendly. You’re welcome 😛
To watch Mina Rome’s full video, click on this link and fast forward to 09:58 minutes 🙂