Vegan

October 17 2025

Plant-Based Milk Recipe

Martin Granger Alternatives, Vegan Healthy, milk 0

Cashew Milk

Creamy Homemade Cashew Milk: A quick and nutritious dairy-free alternative made with soaked cashews, spring water, and flavored with agave, sea moss gel, and vanilla. Ideal for coffees, smoothies, or on its own.

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Prep Time 1

Cook Time 5

Course Appetizer, Breakfast, Drinks

Equipment

1 Blender
1 Cheesecloth optional

Ingredients

1 cup Soaked Cashews
2 cups Spring Water
1 tsp Sea Salt
1 tbsp Agave
1/8 tsp Vanilla Flavor
1 tbsp Sea Moss Gel Optional for an added Boost

Instructions

Soak the Cashews: Soak 1 cup of cashews in water for at least 1 hour or overnight. This helps soften them and makes blending easier.
1 cup Soaked Cashews
Drain and Rinse: After soaking, drain the cashews and rinse them thoroughly under cold water.
1 cup Soaked Cashews
Blend with Water: Add the soaked cashews and 2 cups of spring water to a high-speed blender. Blend on high until smooth and creamy, which usually takes about 1-2 minutes.
2 cups Spring Water
Add Flavors: Once the cashews are fully blended, add the sea salt, the sweetener, agave, sea moss gel(optional), and the vanilla flavoring. Blend again to mix these ingredients well.
1 tsp Sea Salt, 1 tbsp Agave, 1 tbsp Sea Moss Gel, 1/8 tsp Vanilla Flavor
Strain (Optional): For a smoother milk, strain the mixture using a nut milk bag, cheesecloth, or a fine-mesh strainer. This step is optional and depends on your texture preference.
1 cup Soaked Cashews
Taste and Adjust: Taste the milk and adjust the sweetness or vanilla flavoring as needed. If it's too thick, you can also add more water to reach your desired consistency.
1 cup Soaked Cashews
Store: Pour the milk into a clean bottle or jar and store it in the refrigerator. Shake well before each use as it may separate over time.
1 cup Soaked Cashews
Enjoy: Use the homemade cashew milk in cereals, smoothies, coffee, or drink it as is!
1 cup Soaked Cashews

Notes

Here are some quick tips that can help you when you try this recipe:

Cashew Quality: Use high-quality, raw cashews for the best flavor and creaminess.
Soaking: Soaking cashews is key for smooth milk. Overnight soaking yields the creamiest texture.
Spring Water: Utilize spring water for its natural purity and taste enhancement.
Agave Sweetness: Adjust agave syrup to your preferred sweetness level. It's a natural sweetener that complements the cashews' subtle flavor.
Sea Moss Gel: This adds a nutritional boost, providing minerals and a subtle earthy tone.
Vanilla Essence: A dash of vanilla enhances the aroma and adds a gourmet touch.
Blending: Blend thoroughly to ensure a silky smooth consistency. Depending on your blender. You may need to blend more for a smoother consistency.
Straining: For an ultra-smooth milk, strain through a nut milk bag. For a fuller texture, skip straining.
Refrigeration: Keep chilled and consume within 3-4 days for freshness.
Versatility: Experiment by adding cinnamon or cocoa for a flavored variation

Keyword cashews, milk, nuts, plant-based milk, quick

January 12 2024

12 Alkaline Fruits That Will Energize Your Life

Martin Granger Alkaline Diet, Diet, Health, Vegan Alkaline Diet, Fruit, Vegan

Remember when we chatted about the Alkaline diet in our previous post? We thought it might be helpful to give you some more options so we put together a series and decided to share a list of our top 12 Alkaline Fruits to eat. From bringing health benefits like increasing energy and reducing inflammation, we will discuss why these 12 Alkaline Fruits will energize your life. We hope you enjoy incorporating these fruits into your diet as much as we do.

1. Apples:

“An apple a day keeps the doctor away” might sound cliché, but there’s truth in those words. Apples are the perfect alkaline fruit for an alkaline diet. They are high in fiber and vitamins, and let’s not forget, they’re the perfect on-the-go snack. Apples are a great source of soluble fiber, known as pectin, which helps in lowering cholesterol levels. There are so many different types to choose from. Which is your favorite?

2. Mangos:

Who doesn’t love a good mango? Sweet, juicy, and satisfying (when they are ripe of course), they’re alkaline-forming and packed with vitamins. These alkaline fruits are rich in vitamin A, crucial for eye health, and vitamin C, essential for immune function. They also contain mangiferin, a compound known for its anti-inflammatory properties.

3. Currants:

These tiny berries are packed with vitamin C, vital for immune health and collagen production. They also boast a high concentration of anthocyanins, antioxidants that support cardiovascular health. I love adding these to my salads, trail mix or in any recipe where you might use raisins.

4. Figs

Figs are a good source of calcium, important for bone health, and potassium, which helps to regulate blood pressure. These alkaline fruits aid in neutralizing stomach acidity. I absolutely love figs for their sweet flavor. Any time I see figs, I am reminded of visiting family in the Southern United States during the summer months.

5. Burro Bananas:

You might be wondering how these are different than “normal” bananas. They are different in several ways, but the most visible difference is in their size. They tend to be shorter and stubbier than a typical banana. These bananas are rich in vitamin C and B6, supporting immune and brain health. They also have a low glycemic index, making them ideal for blood sugar management.

alkaline fruit - burro-bananas on a table

6. Pears

Pears are not alkaline, but they are also super gentle on the stomach and brimming with fiber. Pears contain high levels of boron, a mineral that helps the body retain calcium, thus promoting bone health. They also have a high fiber content for digestive wellness.

7. Grapefruit

Grapefruit is like that friend who’s always refreshing to be around. This citrus gem is perfect for alkalizing your body and is loaded with Vitamin C. Plus, it’s a great ally in your weight loss journey. Aside from their benefits, grapefruits are also extremely tasty. I personally think ruby red grapefruit are the best tasting.

hand holding Alkaline Fruit - muscadine grapes

8. Muscadine Grapes

A surprising favorite of mine during the fall season are Muscadine Grapes. These were not my favorite grapes to consume as a kid, but somewhere along the journey of life, I came to really enjoy these. I later learned about their amazing health benefits. They are high in antioxidants and resveratrol, which help to keep your heart in top shape.

9. Strawberries:

Strawberries are more than just a summer fling. They’re alkaline fruit, rich in vitamin C, and perfect for keeping your blood sugar in check. I especially love to eat them in my fresh smoothies. Add them to your diet, and it’s like telling your body, “I’ve got you covered.

10. Key Limes

Key limes are more than a pie ingredient; they’re great for alkalizing the body. This may come as a surprise since they are a citrus fruit and citrus fruits tend to be associated with acidity. They’re packed with vitamin C, antioxidants, and have anti-inflammatory properties, making them beneficial for overall health. These have become a staple in my kitchen! I use them almost daily by squeezing them in smoothies or in my water.

11. Dates:

Another surprising addition to my alkaline fruit list are Dates. Not only are they alkaline, but they are also sweet and nutritious. They’re high in fiber, which aids in digestion, and are a great source of essential minerals like potassium, magnesium, and copper. They also contain flavonoids, carotenoids, and phenolic acid, known for their anti-inflammatory properties. I have used them in so many different recipes especially as a natural sweetener. I love to use them in my plant based milk recipes. You can also check out the video below and incorporate these dates into any of the options.

Alkaline Fruit in Plant Based Milks

12. Watermelons

Last, but certainly not least on the list of the top 12 Alkaline Fruit are Watermelons. These are by far my favorite fruit are the summer. Watermelons are a great source of lycopene, which is beneficial for heart health and may lower the risk of certain types of cancer. They also help hydrate the body due to their high water content. I literally could write a book about the many benefits of watermelons. If you haven’t added these to your list of fruit, what are you waiting for?

That’s about it

Incorporating these alkaline fruits into your diet is not just great for your taste buds but it’s amazing for your overall health. Each fruit brings its unique set of nutrients and benefits, making them an essential part of a balanced diet. It was extremely hard to only select 12, but rest assured that we will share more. Stay healthy and savor every bite of these wonders! If this has been helpful, please drop a comment below and let us know.

In case you need some other tips on how other ways you can incorporate these alkaline fruits in your diet, check out our video where we covered some weight loss juices.

Be sure to check out our E-Books to get more recipes and our 7-Day Smoothie Challenge.

January 4 2024

Vegan Protein: The Game-Changer in Your 2024 Fitness Journey

Martin Granger Autumn, Diet, Health, Protein, Vegan Diet, New Year, Protein, Vegan

Welcome to 2024, the year where your fitness journey aligns with the power of plants! As we embrace a world where well-being and sustainability go hand in hand, let’s dive into the world of vegan protein – a true game-changer in the realm of health and fitness.

Protein: Not Just a Nutrient, but a Lifestyle!

Forget the old-school notion that protein is all about meat. This is one of the biggest myths about a plant-based diet. Enter the era of lentils, chickpeas, tofu, tempeh, and quinoa – your new fitness allies. These plant-based superstars are not just about building muscle; they’re about building a healthier, more vibrant you.

Lentils: The Mighty Muscle Builders

Picture this: a tiny lentil, unassuming yet packed with about 18 grams of protein per cup. These little wonders are not just protein-packed; they’re also rich in essential amino acids crucial for muscle repair. Add them to your salads, soups, or curries, and watch your fitness game soar.

Lentils: protein and fiber-rich legumes.

Chickpeas: The Versatile Protein Champions (My Personal Favorites)

Chickpeas, the heart of hummus, are more than just a dip ingredient. With 15 grams of protein per cup and a wealth of amino acids, fiber, and iron, they’re your go-to for a post-workout meal. Toss them in salads or roast them for a crunchy snack; they’re as versatile as your workout routine. Check out one of our previous posts where we made a chickpea tofu.

Seitan: The Plant-Based Protein Powerhouse

Seitan is becoming more popular. It stands out as a unique and powerful source of protein. Often called ‘wheat meat’, this protein-rich food is a game-changer for those exploring plant-based diets, especially in a fitness context. Seitan is made from gluten, the main protein found in wheat. It’s created by washing wheat flour dough with water until all the starch granules are removed, leaving a sticky mass of pure gluten protein. This process results in a chewy, meat-like texture, making Seitan a popular meat substitute. Seitan comes with about 25 grams of protein per 3.5 ounces, Seitan is a robust source of plant-based protein. It’s low in carbohydrates and fats, making it an excellent option for those focusing on muscle building and overall fitness. Plus, it’s a versatile ingredient that can absorb flavors well, making it a delightful addition to a variety of dishes.

Tofu and Tempeh: The Plant Powerhouses

Some of the more popular forms of protein are tofu and tempeh. These soy-based heroes are complete proteins, meaning they offer all nine essential amino acids. Whether you blend tofu in your smoothies or use tempeh as a meat substitute, you’re fueling your body with around 15 grams of protein per serving. It’s time to get creative in the kitchen!

Quinoa: The Complete Protein Grain

Quinoa isn’t just a trend; it’s a nutritional treasure. As a complete protein and a gluten-free option, it’s perfect for everyone. With 8 grams of protein per cup, it’s ideal for your post-yoga or workout meal, keeping you full and energized. Quinoa is extremely versatile and you can use in a breakfast, lunch, or dinner recipe.

A bowl of quinoa topped with red pepper flakes, adding a touch of spice to this nutritious dish.

Conclusion

As you navigate the autumn months, let the vibrant hues and diverse flavors of seasonal produce inspire your vegan culinary adventures. From the sweetness of apples and pears to the heartiness of squashes and the nutrient-packed goodness of leafy greens, fall offers a cornucopia of plant-based delights. Embrace the season, savor the flavors, and nourish your body with the best that nature has to offer on your vegan journey.

November 14 2023

Fall Flavors: Exploring the Best Seasonal Produce for Your Vegan Plate

Martin Granger Autumn, Health, Vegan Autumn, Produce, Seasons

As the air turns crisp and the leaves begin their vibrant transformation, it’s time to shift our focus to the bountiful array of seasonal produce that fall graciously bestows upon us. For those following a vegan lifestyle, embracing the flavors of autumn not only adds variety to your plate but also ensures you’re nourishing your body with the best nature has to offer.

The Colorful Palette of Autumn

Fall brings with it a rich tapestry of colors in the form of fruits and vegetables. One standout is the humble apple. Whether enjoyed as a crisp snack, sliced into salads, or baked into warm desserts, apples provide a sweet and satisfying crunch. Varieties like Honeycrisp and Granny Smith come into their prime, offering a spectrum of flavors for your taste buds. Pairing perfectly with apples, pears make their entrance, offering a juicy and slightly grainy texture. Savor them fresh or incorporate them into salads and desserts for a delightful sweetness.

Hearty Squashes and Gourds

No exploration of fall produce is complete without the inclusion of squashes and gourds. Butternut squash, with its sweet and nutty taste, becomes a versatile ingredient for soups, stews, and even plant-based casseroles. Acorn squash, known for its distinctive shape, brings a mild, slightly sweet flavor that pairs wonderfully with various spices. Pumpkin, an iconic symbol of fall, takes center stage not just as a decoration but as a nutritional powerhouse. Rich in beta-carotene and fiber, pumpkin can be roasted for savory dishes, blended into soups, or baked into mouthwatering desserts, making it a must-have for any vegan autumn menu.

Leafy Greens and Cruciferous Delights

While heartier fare dominates fall, leafy greens and cruciferous vegetables also have their moment. Kale, with its earthy flavor and robust texture, becomes a staple for salads and smoothies. Brussels sprouts, when roasted to perfection, offer a crispy exterior and a tender interior, making them a savory side dish that complements the season.

Cultivating a Seasonal Approach

Beyond the delightful flavors, choosing seasonal produce aligns with a sustainable and eco-conscious vegan lifestyle. Seasonal fruits and vegetables are more likely to be locally sourced, reducing the carbon footprint associated with transportation. By embracing the fall harvest, you not only support local farmers but also contribute to a more environmentally friendly food system.

Conclusion

September 15 2023

Exploring a Tasty Alternative: My Chickpea Tofu Experience

Martin Granger Alternatives, Vegan

When we talk about vegan food, tofu often comes to mind. I remember my early perceptions of tofu, long before I considered going vegan. To be honest, I wasn’t a big fan of it. While I had encountered tofu dishes that tasted good, it still didn’t quite appeal to me. It was only later that I discovered traditional tofu is made from soy, and my reservations about soy began to surface. You see, I had concerns about consuming too much soy, and for good reason. Excessive soy intake has been linked to adverse effects on the human body, especially in my case, as it can lead to an excess of estrogen. This was one of the key reasons why I decided to steer clear of traditional tofu. However, I found myself in need of a quick and versatile recipe to expand my vegan options. That’s when I stumbled upon the idea of making chickpea tofu. At first, I was a bit skeptical, but I decided to give it a try. To my surprise, it turned out to be quite delightful – even better than I expected.

Chickpea tofu not only provides a delectable alternative to traditional tofu but also avoids the concerns associated with excess soy consumption. But that’s not all; chickpeas, the star ingredient here, come with a host of health benefits. Chickpeas are packed with plant-based protein, making them an excellent choice for vegans and vegetarians. They are also rich in dietary fiber, promoting digestive health and helping maintain steady blood sugar levels. The presence of essential vitamins and minerals, such as iron, magnesium, and folate, contributes to overall well-being. But what gives our chickpea tofu that extra edge is the inclusion of dulse granules. These nutrient-rich sea vegetable flakes not only add a unique umami flavor but also bring additional health benefits to the table. Dulse is an excellent source of iodine, a crucial mineral for thyroid health. It’s also packed with antioxidants and essential vitamins like B12, making it a valuable addition to a vegan diet.

The beauty of this recipe lies in its simplicity and the ease of finding the ingredients. I used chickpea flour, a pinch of sea salt, some onion powder, and dulse granules. Of course, you can always tweak these ingredients to suit your taste. Chickpea tofu with dulse granules not only offers a flavorful alternative to traditional tofu but also provides a nutrient-packed experience. It’s a healthy and satisfying choice that’s perfect for anyone looking to explore new horizons in vegan cuisine. Give it a shot and let your taste buds embark on a delightful journey of flavors and wellness! 🌱✨ #VeganDelights #ChickpeaTofu #HealthyEating #WellnessJourney

Click the image below to get the full recipe!

Chickpea Tofu

juice-melon-with-mint-glass-jar-table-hami-melon

September 3 2023

Is Eating Vegan Always Healthy?

Martin Granger Health, Juicing, Vegan Allergies, Fruit, Healthy, Skin, Vegetables

Health Benefits of Fruits and Vegetables

One prevalent misconception is that adopting a vegan lifestyle guarantees good health automatically. When I first made the switch to a vegan diet, I experienced immediate benefits, such as alleviating allergy issues, shedding excess weight, and reducing body fat. Initially, I prepared most of my meals from scratch due to the limited vegan options available. However, over time, this became time-consuming, leaving me with little time for other activities. So, when I stumbled upon new “vegan” restaurants and products, I eagerly embraced them to save time and savor some delicious food.

Yet, as I delved into these convenient vegan options, I unintentionally fell into the trap of consuming a lot of vegan junk food—processed foods filled with sugars and refined flour. My diet became carb-heavy, which eventually led to skin issues. During a trip, I had a reaction to something I ate, resulting in an uncomfortable and alarming skin response. Unfortunately, I didn’t have my usual remedies on hand, and my skin condition worsened rapidly, leaving me frustrated and searching for a solution. When I finally returned home, I began treating my skin with a combination of natural remedies, including diatomaceous earth, sea moss gel, activated charcoal, and aloe vera. While these seemed to help at times, the improvement was inconsistent, leaving me feeling perplexed.

Fruit to the Rescue

After a couple of weeks, I still experienced flaking issues despite using these products regularly. That's when I realized my diet was the missing link. I decided to embark on a three-day mostly fruit diet, focusing on watermelon, dark cherries, cucumbers, and honeydew, all of which were abundant and in season at the time. To my delight, my skin started to clear up, and I noticed a surge in energy.

However, during another trip, I ran out of fruits and resorted to buying quick, processed vegan meats. Unfortunately, this choice proved problematic, causing further reactions in my body. Intrigued by the ingredients, I discovered substances like Methylcellulose and Maltodextrin, which prompted me to rethink my approach. While I acknowledge that these “meats” played a role during my transition to veganism, I no longer feel dependent on them to wean myself from meat.

White Potatoes

Additionally, my affection for white potatoes and vegan sweets presented another challenge, but I realized it was time for a change. I embraced a diet primarily centered around fruits, significantly reducing processed foods and sugars, and once again witnessed a marked improvement in my skin health.

So, if you’ve ever questioned whether it’s possible to be an unhealthy vegan, my experience underscores the importance of being mindful of our food choices and the impact they can have on our overall well-being.

August 13 2023

Nutritional Powerhouses: Exploring the Health Benefits of Fruits and Vegetables

Martin Granger Health, Vegan Fruit, Healthy, Vegetables

In the world of nutrition, fruits and vegetables play an essential role in promoting overall health and well-being. Packed with vitamins, minerals, fiber, and antioxidants, these vibrant foods provide a multitude of benefits that can support various bodily functions and protect against chronic diseases. In this blog post, we’ll explore the health benefits of fruits and vegetables. We will be covering six specific fruits and vegetables: radishes, tomatoes, kale, carrots, cucumbers, and oranges.

One Day a Week Vegan Health Benefits of Fruits and Vegetables

1. Radishes

Often overlooked, radishes are a crisp and colorful addition to salads and dishes. Beyond their taste, these small root vegetables offer significant health benefits. They are a fantastic source of dietary fiber, which aids in digestion and helps maintain a healthy gut microbiome. Radishes also contain significant amounts of vitamin C, a potent antioxidant that boosts the immune system, promotes healthy skin, and assists in collagen production. Additionally, they are rich in potassium, which contributes to proper heart function and helps regulate blood pressure.

2. Tomatoes

Tomatoes are renowned for their vibrant red hue and are a staple in many cuisines. They are a prime source of lycopene, a powerful antioxidant associated with a reduced risk of chronic diseases, including certain types of cancer and heart disease. Lycopene also supports skin health by protecting against UV damage. Tomatoes are also high in vitamin A, which is essential for vision, and vitamin K, crucial for bone health and blood clotting.

3. Kale

Kale has gained superfood status due to its impressive nutrient profile. This leafy green is loaded with vitamins A, C, and K, as well as minerals like calcium and potassium. Kale is especially rich in antioxidants like quercetin and kaempferol, which help fight inflammation and oxidative stress. Incorporating kale into your diet can contribute to improved heart health, better digestion, and enhanced bone density.

4. Carrots

Carrots are renowned for their high beta-carotene content, which the body converts into vitamin A. This essential nutrient supports vision, immune function, and skin health. Carrots are also a good source of dietary fiber, aiding digestion and promoting a feeling of fullness. Regular consumption of carrots may contribute to improved eye health and a reduced risk of age-related macular degeneration.

5. Cucumbers

Crisp and hydrating, cucumbers are often enjoyed as a refreshing snack. Their high water content supports hydration and can be beneficial for skin health. Cucumbers also contain silica, a compound that supports joint health and strengthens connective tissues. Additionally, cucumbers are rich in antioxidants, including beta-carotene and flavonoids, which have been linked to reduced inflammation and a lower risk of chronic diseases. When eating these, it may be best to peel the skin unless you are able to juice the skin as well.

6. Oranges

Incorporating a diverse range of fruits and vegetables into your diet is key to reaping the numerous health benefits they offer. Radishes, tomatoes, kale, carrots, cucumbers, and oranges each bring their unique nutritional profiles to the table. From boosting immunity to promoting heart health, these colorful and flavorful foods can enhance your well-being and provide a delicious way to support a healthier lifestyle. So, next time you’re planning your meals, don’t forget to include these nutritional powerhouses on your plate. Click here to check out how we incorporate these nutritional powerhouse fruits and veggies in detoxing smoothies in one of our Facebook Posts.

By the way, if you need some help in determining ways to consume these take a look at our previous blog post on Juicing.

fresh-color-juices-smoothie-tropical-fruits-multi (1)

August 3 2023

Your Ultimate Guide to Juicing for Healthy Living

Martin Granger Health, Juicing, Vegan Fruit, Healthy, Juicing, Vegetables

Welcome to the world of juicing, where vibrant fruits, nutrient-packed vegetables, and refreshing herbs can be combined together to provide a delightful mix of flavors and wellness. In this blog post, we will explore the essence of juicing and how it can become an essential part of your “One Day a Week Vegan” journey towards a healthy lifestyle. So grab your juicer and let’s dive into the world of juicing for wellness!

Juicing for Healthy Living

How Eating Green Fruits and Vegetables Can Help You Lose Weight

In today’s fast-paced world, maintaining a healthy lifestyle has become more crucial than ever. Incorporating fresh, natural juices into your routine is an excellent way to boost your nutrient intake and nourish your body with essential vitamins and minerals. Juicing allows you to enjoy the goodness of a wide array of fruits, vegetables, and herbs in a convenient and delicious form.

The Perfect Starting Point

If you’re new to juicing, the “One Day a Week Vegan” approach is an ideal way to ease into this revitalizing habit. By dedicating one day a week to vegan juicing, you give your body a chance to reset and rejuvenate.

Before embarking on your juicing journey, take a moment to contemplate your goals and set your intentions. Are you seeking a natural energy boost, aiming for radiant skin, or looking to detoxify your body? Clarifying your purpose will guide you in selecting the perfect fruit, vegetable, and herb combinations to craft juices that align with your specific objectives. Whether you aspire to invigorate your senses, enhance your glow, or cleanse from within, thoughtful intention-setting sets the foundation for a successful and fulfilling juicing experience.

Combining Fruits, Vegetables, and Herbs

Creating the perfect juice blend involves a creative mix of fruits, vegetables, and herbs to tickle your taste buds and nourish your body. Here are some delectable combinations to get you started on your juicing adventure.

healthy-smoothie-with-green-kale-glass-isolated-white-background

Green Garden Medley:
- Ingredients: Kale, cucumber, celery, green apple, mint leaves.
- Benefits: Packed with chlorophyll, antioxidants, and vitamin C, this green blend supports detoxification and boosts immunity.
Tropical Paradise:
- Ingredients: Pineapple, mango, orange, carrot, ginger.
- Benefits: Rich in vitamin A, C, and enzymes, this vibrant mix enhances skin health and aids digestion.
Berry Blast:
- Ingredients: Strawberries, blueberries, raspberries, kale, lemon.
- Benefits: Bursting with antioxidants and phytonutrients, this berry-packed juice supports brain health and cardiovascular well-being.
Zesty Citrus Delight:
- Ingredients: Grapefruit, lemon, lime, fennel, parsley.
- Benefits: Packed with vitamin C and potassium, this citrusy blend promotes hydration and supports kidney function.

Tips for Optimal Juicing

How Green Fruits and Vegetables Can Help Your Metabolism

Choose Organic: Whenever possible, opt for organic fruits and vegetables to minimize exposure to harmful pesticides and chemicals
Balance Flavors: Experiment with different combinations to strike a balance between sweet, tart, and earthy flavors.
Prepping Produce: Wash and chop your fruits and vegetables before juicing for a smoother blending process.
Rotate Ingredients: Vary your ingredients to ensure a diverse intake of nutrients and prevent taste fatigue.

Juicing is not just a trend; it’s a powerful way to nourish your body, mind, and soul with the goodness of Mother Nature. Embrace the “One Day a Week Vegan” approach and embark on a journey towards a healthier and more vibrant you. By exploring a plethora of fruit, vegetable, and herb combinations, you’ll unlock a world of flavors that elevate your well-being and foster a deeper connection with your body. Cheers to juicing, wellness, and a healthier you!

April 6 2023

The Role of Green Fruits and Vegetables in Supporting Weight Loss and Healthy Metabolism

Isaiah Miller Health, Vegan

If you’re looking to lose weight or improve your metabolism, one natural solution is to increase your intake of green fruits and vegetables. These foods are not only low in calories but are also packed with fiber, vitamins, and minerals that can benefit your weight loss and metabolism goals. In this post, we’ll explore the benefits of green fruits and veggies and provide tips for adding them to your daily diet.
Adding more green fruits and vegetables to your diet can help support weight loss. This is because they are low in calories, which means you can eat more of them without consuming too many calories. They are also high in fiber, which helps you feel fuller for longer periods of time and reduces cravings for unhealthy snacks. Also, consuming a diet that is rich in fruits and vegetables has been shown to lower the risk of obesity and chronic diseases.

The Connection between Green Fruits and Vegetables and Weight Loss

How Eating Green Fruits and Vegetables Can Help You Lose Weight

Consuming green fruits and vegetables can aid in your weight loss journey. These types of produce have a low calorie count but a high nutrient density. This means that they are rich in fiber, vitamins, and minerals that can support your health in various ways.

Why Fiber is Crucial for Weight Loss

Fiber is a significant component of a healthy diet, and it is especially important for shedding those extra pounds. Foods that are high in fiber, such as green fruits and vegetables, can help you feel full for more extended periods, which can curb your hunger and prevent you from snacking on unhealthy treats. Moreover, fiber slows down the digestion process, which can help regulate your blood sugar levels and keep you from overeating.

The Importance of Choosing Low-Calorie Foods for Weight Loss

Selecting foods with low-calorie counts is a must. Green fruits and vegetables are perfect for weight loss because they contain fewer calories but still provide essential nutrients that your body needs. By incorporating these healthy foods into your diet, you can cut down on your calorie intake without sacrificing your daily nutrient requirements.
Numerous studies have shown that green fruits and vegetables can help promote weight loss. For instance, one study published in the Journal of Nutrition discovered that people who consumed a diet rich in green vegetables lost more weight than those who didn’t. Another study in the American Journal of Clinical Nutrition found that individuals who ate a diet high in fruits and vegetables, especially green leafy ones, had lower body weight and BMI.

The connection between green fruits and vegetables and healthy metabolism

How Green Fruits and Vegetables Can Help Your Metabolism

Did you know that green fruits and vegetables can help regulate your metabolism? These types of produce contain nutrients that can enhance fat-burning and regulate blood sugar levels.
Green fruits and vegetables have micronutrients like vitamins and minerals that impact metabolism. Vitamin B helps convert food into energy, while magnesium regulates glucose levels. Antioxidants in these foods can also prevent damage to cells.

A Balanced Diet for a Healthy Metabolism

Eating a balanced diet with nutrient-rich foods like green fruits and vegetables is essential for a healthy metabolism. Eating processed foods and saturated fats can slow down metabolism and lead to weight gain. Incorporating green produce into your meals can boost metabolism and support overall health.
Studies show that a diet rich in green fruits and vegetables can promote a healthy metabolism. One study found that eating green leafy vegetables reduced the risk of type 2 diabetes. Another study showed that eating green vegetables increased the production of adiponectin, a hormone that regulates metabolism.

What green fruits and vegetables are best for weight loss?

Some of the best green fruits and veggies to eat are:
Spinach
Kale
Broccoli
Avocado
Green apples.

Can green fruits and vegetables help reduce cravings for unhealthy foods?

Green fruits and veggies have a lot of fiber, which can make you feel full and reduce your urge to snack on unhealthy foods.

How much green fruits and vegetables should I eat daily for weight loss?

Try to eat 5-9 servings of fruits and veggies each day, focusing on green produce.

Are there any green fruits or vegetables that are not good for weight loss?

Some may contain more sugar or calories than others. It’s important to make sure you’re eating a variety of healthy foods, like whole grains, lean proteins, and healthy fats, to balance out your fruit and veggie intake.

How long does it take to see weight loss results from eating green fruits and vegetables?

The amount of weight you can lose by adding more green fruits and vegetables to your diet can depend on different factors such as your starting weight and exercise habits. However, incorporating these foods into your meals can still help you shed some pounds in just a few weeks.

How do green fruits and vegetables help with metabolism?

Green fruits and veggies contain important nutrients like magnesium, iron, and zinc that help support a healthy metabolism.

How do green fruits and vegetables benefit overall health besides weight loss?

Green fruits and veggies contain essential vitamins and antioxidants that support good health and can reduce the likelihood of chronic diseases. These nutrients include vitamins A, C, and K, which are important for various bodily functions. Antioxidants help protect the body from harmful substances that can cause damage and disease. By incorporating more green fruits and veggies into your diet, you can support your health in a natural and tasty way.

Can green smoothies made with green fruits and vegetables aid in weight loss and metabolism?

Yes, green smoothies can be a healthy and convenient way to incorporate more green produce into your diet. Just blend up some greens, fruits, and other healthy ingredients and enjoy!
Adding more green fruits and vegetables to your diet can be beneficial for weight loss and maintaining a healthy metabolism. These foods are packed with fiber, vitamins, and minerals that support your overall well-being. By incorporating these healthy options into your diet, you can achieve your weight loss goals, lower your risk of chronic diseases, and improve your overall health.

March 31 2023

The Importance of Vegan Substitutes

Isaiah Miller Health, Vegan

Vegan Substitues 101 The Importance of Vegan Substitutes

Veganism is becoming more popular because it’s good for our health, the planet, and animals. But some people worry about giving up their favorite foods. That’s where vegan substitutes come in. They let us make delicious and nutritious meals without using animal products. This helps us to be kind to animals, the environment, and ourselves. And it’s easy to do! Just try some vegan substitutes and see how good they taste. You might even find a new favorite food!

Dairy Substitutes: Delicious Alternatives for Cheese, Milk, and Yogurt CHEESE SUBSTITUTES

Almond Cheese

Made from almond milk, this cheese is rich in protein and healthy fats. It’s also a great source of calcium, vitamin E, and magnesium.

Almond Cheese Quick, Easy, and Healthy Recipe

Here’s what you’ll need:
2 cups raw almonds
1/4 cup nutritional yeast
1/4 cup lemon juice
1/4 cup water
1 clove garlic
1 tsp salt

Instructions:
1. Soak the almonds in water overnight, or for at least 8 hours.
2. Drain and rinse the almonds.
3. Add the almonds, nutritional yeast, lemon juice, water, garlic, and salt to a food processor or blender.
4. Blend until smooth, scraping down the sides as needed.
5. Transfer the mixture to a cheesecloth-lined strainer and place it over a bowl.
6. Cover the mixture and let it sit at room temperature for 24-48 hours to allow the cheese to ferment and develop flavor.
7. After fermenting, transfer the cheese to a container and store it in the fridge for up to 2 weeks.

Soy Cheese

Soy cheese is a great option for those with nut allergies. It’s made from soy milk and is a good source of protein, fiber, and vitamins.

Soy Cheese Quick, Easy, and Healthy Recipe

Ingredients:
1 cup unsweetened soy milk
1 tablespoon nutritional yeast
1 tablespoon cornstarch
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon salt

Instructions:
1. In a small saucepan, whisk together the soy milk, nutritional yeast, cornstarch, garlic powder, onion powder, and salt until well combined.
2. Place the saucepan over medium heat and stir the mixture continuously until it thickens and becomes stretchy, which should take about 5-10 minutes.
3. Once the mixture has thickened, remove it from heat and let it cool for a few minutes.
4. Once it has cooled slightly, transfer it to a bowl or container and refrigerate until it has fully set, which should take about an hour.
5. Once the soy cheese has set, it is ready to be used in a variety of dishes, such as pizzas, sandwiches, or salads.

Cashew Cheese

This creamy cheese is made from cashews and is rich in healthy fats, protein, and minerals. It’s also a good source of antioxidants and may help lower cholesterol levels.

Cashew Cheese Quick, Easy, and Healthy Recipe

Ingredients:
1 cup raw cashews, soaked in water for at least 2 hours
2 tablespoons nutritional yeast
1 tablespoon lemon juice
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon sea salt
Water (as needed for desired consistency)

Instructions:
1. Drain and rinse the soaked cashews.
2. Add the cashews, nutritional yeast, lemon juice, garlic powder, onion powder, and sea salt to a food processor or high-speed blender.
3. Blend the mixture until it forms a thick and creamy texture. If the mixture is too thick, add a little bit of water at a time until it reaches your desired consistency.
4. Taste the cashew cheese and adjust the seasoning as needed.
Transfer the cashew cheese to a container and store it in the refrigerator for up to a week.

Coconut Cheese

Made from coconut milk, this cheese is a great source of healthy fats and fiber. It’s also rich in vitamins and minerals, including iron and potassium.

Ingredients:
2 cups unsweetened coconut flakes
1/4 cup nutritional yeast
1/4 cup lemon juice
1/4 cup water
1/2 teaspoon sea salt

Instructions:
1. In a food processor, combine the coconut flakes, nutritional yeast, lemon juice, water, and sea salt.
2. Process the ingredients until they are well combined and the mixture is creamy and smooth.
3. If the mixture is too thick, add a little bit more water until it reaches your desired consistency.
4. Transfer the mixture to a container and refrigerate for at least 1 hour to allow it to firm up.
5. Serve and enjoy as a spread, dip, or topping on your favorite dishes.

Milk Substitutes Almond Milk

Almond milk
A popular dairy substitute due to its creamy texture and nutty flavor. It’s also low in calories and high in nutrients like vitamin E and calcium. Try it in creamy pasta sauces, smoothies, or even in baking recipes like muffins and cakes.

How to make Almond Milk

Ingredients:
1 cup raw almonds
4 cups filtered water
1-2 tablespoons sweetener of your choice (optional)
Pinch of salt (optional)

Instructions:
1. Soak the almonds in water overnight or for at least 4 hours to soften them.
2. Drain and rinse the almonds, then add them to a blender with 4 cups of filtered water.
3. Blend on high for 1-2 minutes, or until the mixture is smooth and creamy.
4. Strain the mixture through a nut milk bag or cheesecloth into a large bowl or pitcher.
5. If desired, add sweetener and a pinch of salt to taste and mix well.
6. Transfer the almond milk to a glass jar or bottle and store it in the refrigerator for up to 5 days.

Soy milk

A versatile dairy substitute that works well in many recipes. It’s high in protein and nutrients like calcium, vitamin D, and vitamin B12. Try it in soups, smoothies, or even in your morning coffee.

Oat milk

A delicious and eco-friendly alternative to dairy. It’s low in fat and high in fiber, making it a great option for those looking to maintain a healthy diet. Try it in overnight oats, smoothies, or even in baking recipes like cookies and cakes.

How to make Oat Milk:

Here’s what you’ll need:

1 cup rolled oats
4 cups water
1-2 dates (optional for sweetness)
1 tsp vanilla extract (optional for flavor)

Instructions:
1. Rinse the rolled oats in a fine-mesh strainer and add them to a blender.
2. Add 4 cups of water, 1-2 dates (if using), and 1 tsp vanilla extract (if using) to the blender.
3. Blend on high for about 30 seconds, or until the mixture is smooth and creamy.
4. Strain the oat milk through a fine-mesh strainer or cheesecloth into a bowl or jar.
5. Squeeze the remaining liquid out of the oat pulp with your hands or a spoon.
6. Store the oat milk in a sealed jar or bottle in the fridge for up to 5 days.

Cashew milk

A creamy and delicious dairy substitute that’s perfect for making vegan cheese sauces. It’s high in healthy fats and essential vitamins like vitamin E and magnesium. Try it in creamy soups, sauces, or even in your morning coffee.

How to make Cashew Milk

Ingredients:
1 cup raw cashews
4 cups filtered water
2-3 pitted dates (optional for sweetness)
1 tsp vanilla extract (optional for flavor)

Instructions:
1. Soak the cashews in water for at least 2 hours or overnight.
2. Drain and rinse the cashews.
3. Add the cashews, filtered water, dates (if using), and vanilla extract (if using) to a blender.
4. Blend on high speed for 1-2 minutes until the mixture is smooth and creamy.
5. Strain the mixture through a fine-mesh sieve or cheesecloth to remove any pulp.
6. Store the cashew milk in a glass jar or bottle in the refrigerator for up to 5 days.

Coconut milk

A rich and creamy dairy substitute that’s perfect for making vegan desserts like ice cream or pudding. It’s high in healthy fats and nutrients like potassium and iron. Try it in curries, smoothies, or even in baking recipes like brownies and cakes.

Rice milk

A dairy substitute that’s perfect for those with allergies or intolerances to soy, nuts, or dairy. It’s low in fat and high in carbohydrates, making it a great option for those looking to maintain a healthy weight. Try it in cereal, smoothies, or even in baking recipes like pancakes and waffles.

How to make Rice Milk

Ingredients:
1 cup of uncooked rice
4 cups of water
1-2 tablespoons of maple syrup or agave nectar (optional)
1 teaspoon of vanilla extract (optional)

Instructions:
1. Rinse the rice under cold water and place it in a pot with 4 cups of water.
2. Bring the water to a boil and then reduce the heat to a simmer.
3. Cover the pot and let the rice cook for about 20-25 minutes, or until it’s soft and tender.
4. Drain the excess water and let the rice cool for a few minutes.
5. Transfer the rice to a blender and add 3 cups of water.
6. Blend the mixture on high speed until it’s smooth and creamy.
7. If desired, add maple syrup or agave nectar and vanilla extract to sweeten the rice milk.
8. Strain the rice milk through a fine mesh strainer or cheesecloth to remove any rice pulp.
9. Transfer the rice milk to a jar or container and store it in the refrigerator for up to 5 days.

Yogurt Substitutes Soy Yogurt

Soy yogurt is a great alternative to traditional yogurt. Made from soy milk, it’s high in protein and calcium. It’s also low in fat and calories, making it a great choice for those watching their waistlines. Soy yogurt is available in a variety of flavors, from classic vanilla to fruity blends like strawberry and blueberry.

Coconut Yogurt

Coconut yogurt is another great dairy substitute that’s perfect for those who are lactose intolerant or vegan. Made from coconut milk, it has a creamy texture and a slightly sweet, nutty flavor. It’s also high in healthy fats and contains probiotics, which are great for digestive health.

Almond Yogurt

Almond yogurt is a tasty and nutritious alternative to traditional yogurt. Made from almond milk, it’s low in calories and fat, but high in protein and fiber. It also contains probiotics, which are great for maintaining a healthy gut.

Cashew Yogurt

Cashew yogurt is a creamy and delicious alternative to dairy yogurt. Made from cashew milk, it’s high in healthy fats and protein. It’s also a good source of vitamins and minerals, including calcium, magnesium, and vitamin E.

Oat Yogurt

Oat yogurt is a tasty and nutritious alternative to dairy yogurt. Made from oat milk, it’s high in fiber and protein, but low in fat and calories. It also contains probiotics, which are great for digestive health.

Hemp Yogurt

Hemp yogurt is a great alternative to dairy yogurt for those who are looking for a plant-based option. Made from hemp milk, it’s high in protein, omega-3 fatty acids, and other essential nutrients. It’s also gluten-free and contains probiotics, which are great for maintaining a healthy gut.

5 Egg Substitutes

Eggs are a common ingredient in baking, but they’re not always suitable for everyone. Whether you’re vegan, allergic to eggs, or simply want to reduce your consumption of animal products, there are plenty of egg substitutes that can work just as well as the real thing. In this blog, we’ll explore five of the best egg substitutes for baking, and show you how to use them in your favorite recipes.

Applesauce

Applesauce is a great egg substitute for cakes, muffins, and other baked goods that require moisture. Replace one egg with 1/4 cup of unsweetened applesauce to keep your baked goods moist and fluffy.

Mashed Bananas

2. Mashed bananas are an excellent egg substitute for recipes that call for a lot of moisture and binding power. Simply replace one egg with 1/4 cup of mashed bananas to add a subtle sweetness and a moist texture to your baked goods.

Silken Tofu

3. Silken tofu is a versatile egg substitute that can be used in a wide range of baked goods, from cakes to quiches. Replace one egg with 1/4 cup of pureed silken tofu to add protein and moisture to your baked goods.

Yogurt

4. Yogurt is a great egg substitute for recipes that require acidity and moisture. Replace one egg with 1/4 cup of plain, unsweetened yogurt to add a tangy flavor and a fluffy texture to your baked goods.

Flaxseed Meal

5. Flaxseed meal is a popular vegan egg substitute that can be used in a wide range of recipes. Mix 1 tablespoon of flaxseed meal with 3 tablespoons of water to replace one egg in your favorite baked goods. Flaxseed meal adds a nutty flavor and a chewy texture to your baked goods.

GLUTEN-FREE FLOUR SUBSTITUTES

Gluten-free flour substitutes are a great way to diversify your baking and add new flavors and textures to your favorite recipes. Here are some options to consider:

Almond Flour

1. Made from ground almonds, almond flour is a popular gluten-free flour substitute. It’s low in carbohydrates and high in healthy fats, making it a great option for those on a low-carb or ketogenic diet. It’s also a great source of vitamin E, magnesium, and fiber.

Coconut Flour

2. Made from ground coconut meat, coconut flour is another popular gluten-free flour substitute. It’s high in fiber and protein, making it a great option for those looking to increase their protein intake. It also has a slightly sweet flavor, making it a great option for baking.

Chickpea Flour

3. Made from ground chickpeas, chickpea flour is a great gluten-free flour substitute for savory dishes. It’s high in protein and fiber, making it a great option for vegetarians and vegans. It has a slightly nutty flavor that pairs well with spices and herbs.

Buckwheat Flour

4. Despite its name, buckwheat flour is gluten-free and has a slightly nutty flavor. It’s high in fiber, protein, and antioxidants, making it a great option for those looking to boost their nutrient intake.

Sugar Substitutes

If you’re someone who is trying to follow a vegan lifestyle or simply looking to reduce your intake of refined sugar, vegan sugar substitutes are a great option to consider. Here are some options to consider:

Coconut Sugar

1. Coconut sugar is made from the sap of coconut palms and has a caramel-like flavor. It’s low on the glycemic index, making it a great option for those looking to control their blood sugar levels. It’s also high in potassium, magnesium, and iron, making it a healthier alternative to refined sugar.

Agave Nectar

2. Agave nectar is made from the sap of agave plants and has a similar texture and sweetness to honey. It’s low on the glycemic index and contains a range of vitamins and minerals, making it a great option for those looking to improve their overall health.

Maple Syrup

3. Maple syrup is made from the sap of maple trees and has a rich, sweet flavor. It’s high in antioxidants and contains a range of vitamins and minerals, making it a great alternative to refined sugar.

Date Sugar

4. Date sugar is made from ground up dates and has a similar texture to brown sugar. It’s low on the glycemic index and contains a range of vitamins and minerals, making it a healthy alternative to refined sugar.

MEAT SUBSTITUTES

Vegan meat substitutes are a great way to enjoy the flavors and textures of meat without the animal products. Here are some options to consider:

1. Made from wheat protein, seitan is a vegan meat substitute that has a meaty texture and can be used in a variety of dishes. It’s high in protein, low in fat, and a good source of iron.

Tofu

2. Made from soybeans, tofu is a versatile vegan meat substitute that can be used in a variety of dishes. It’s high in protein, low in fat, and a good source of calcium and iron.

Tempeh

3. Made from fermented soybeans, tempeh is a vegan meat substitute that has a nutty flavor and firm texture. It’s high in protein, fiber, and nutrients such as calcium and iron.

Jackfruit

4. Native to South and Southeast Asia, jackfruit has a meaty texture and can be used as a vegan meat substitute in savory dishes such as tacos or pulled “pork.” It’s low in calories, high in fiber, and a good source of vitamin C and potassium.

Vegetable Substitutes for carbs

Cauliflower Rice

Made by grating cauliflower, cauliflower rice is a great substitute for traditional rice. It’s low in carbs and calories and high in fiber and nutrients like vitamin C and K.

Zucchini Noodles

Also known as zoodles, zucchini noodles are a great substitute for pasta. They’re low in carbs and calories and high in fiber, vitamin C, and potassium. They also have a similar texture to traditional noodles, making them a great substitute in any pasta dish.

Spaghetti Squash

Spaghetti squash is a great substitute for traditional pasta. When cooked, the flesh of the squash separates into thin strands that resemble spaghetti. It’s low in carbs and calories and high in fiber, vitamin C, and potassium.

Sweet Potato Toast

Instead of traditional bread, try using sweet potato slices as a base for your toast. Sweet potatoes are high in fiber, vitamin A, and potassium, making them a great substitute for traditional bread.

SEAFOOD SUBSTITUTES

Seafood substitutes are a great way to enjoy the flavors and textures of seafood without harming animals or the environment. Here are some options to consider:

Hearts of Palm

1. Hearts of palm have a similar texture to crab meat and can be used in a variety of dishes, such as crab cakes and seafood salads. They’re low in calories and fat, making them a healthy option.

Seitan

2. Made from wheat gluten, seitan has a chewy texture that is similar to squid or octopus. It’s high in protein and can be used in dishes such as vegan sushi rolls and seafood stews.

King Oyster Mushroom

3. King oyster mushrooms have a firm texture that is similar to scallops. They can be sliced and sautéed, or used in dishes such as vegan clam chowder.

Nori Sheets

4. Nori sheets are made from dried seaweed and can be used to make vegan sushi rolls and wraps. They provide a slightly salty and oceanic flavor that is reminiscent of seafood.

Interested in the Lifestyle?

If you’re interested in eating more plant-based foods, vegan substitutes are a great option. By replacing meat, dairy, and other animal products with plant-based alternatives, you can enjoy a wide range of delicious and nutritious foods without sacrificing taste or texture. Plus, choosing vegan substitutes can also help reduce your impact on the environment and support animal welfare.

Some popular vegan substitutes include tofu, tempeh, almond milk, and cashew cheese, among many others. These alternatives offer a variety of health benefits and can be used in a wide range of recipes.

By incorporating vegan substitutes into your meals, you can diversify your diet, reduce your impact on the environment, and promote more ethical and compassionate food choices. So, next time you’re looking to try something new in the kitchen, give vegan substitutes a try and see how they can add new flavors and textures to your favorite dishes.