Interest in veganism is growing around the globe. Around 2% of American adults follow a vegan lifestyle and 5% of young adults in the UK eat a vegan diet. This is particularly impressive when you consider how entrenched animal consumption is in these two nations. And even if certain people don’t fully commit to the lifestyle, many more are becoming curious. In Google searches for veganism alone, there has been an increase in people around the globe seeking out vegan recipes or the details of a vegan lifestyle. 

As a vegan blogger, you can take advantage of this interest by sharing your love of veganism through blogging. A blog is a perfect place to post your insights, share your favorite meals, and build a community centered around animal activism. With more and more people curious about the lifestyle, your blog will only stand to grow from here.

Creating a Vegan Blog

The idea of running a blog is alluring. However, if you’ve never started a website of your own, you may feel intimidated by the prospect of buying domain names and creating themes. 

Fortunately, you aren’t the first vegan blogger on the block. You can find inspiration online and learn from other plant-based content writers. So, before you sign up for a WordPress or SquareSpace site, take a look through the hottest vegan blogs today. Consider drawing inspiration from vegan blogs like: 

• Plant Based on a Budget
• Rainbow Plant Life
• Pick Up Limes

These sites host high-quality vegan content and have a varied approach to plant-based living. Use their content to refine your ideas and take note of how they structure their web presence. 

Once you’ve completed some market research, you’ll need to choose a website builder that works for you. Pick a builder that aligns with your aesthetic and gives you the options you need for customization. At the moment, the biggest web hosting sites include: 

• WordPress
• Weebly
• Squarespace

You’ll also need to buy a domain name. Visit a site like Google Domains or GoDaddy to find a domain name that aligns with your vegan-oriented content and helps you promote your page.  

Promoting Your Page

Once you’ve built your page, you need to promote it. Your plant-based blog may be filled with high-quality vegan content, but you’ll never gain followers without promotion and a clear marketing strategy. 

Your marketing strategy should align with your broader goals for your blog. For example, if you focus specifically on the sustainability benefits of veganism, you need to run an eco-friendly marketing campaign, too. Focus on running digital ads with a low carbon footprint and use recyclable materials when running contests or giveaways. 

In every campaign, lean on social media, as it has the highest potential to increase your return on investment (ROI). In particular,  you have a higher chance of going viral among plant-based blogging and beyond with social media marketing. You can also guide this virality onto your website, and other social media platforms. 

Monetizing Your Website

You don’t have to monetize your website. However, monetizing your site is the easiest way to make money from your vegan blog. Once you’ve built your site and started to post high-quality content, you can run a series of ads through Google AdSense and Media.net. These sites will post relevant advertisements on your site and will reward you for increasing your traffic. 

Bear in mind that many vegan blogs do not run in-site ads. Instead, high-profile vegan bloggers usually make their money through affiliate marketing and brand partnerships. Through this method, you’ll be able to retain more control over your site. If affiliate marketing sounds interesting to you, partner with a vegan-oriented business and create a media kit that shows off your profile and blogging portfolio.  

Content Ideas

As a vegan blogger, you may struggle to generate fresh content ideas to keep your blog up-to-date. 

Keep your content fresh by building a site-wide strategy that helps you plan your content in the long term. In general, your vegan-blog content should fall into one of the following categories: 

• Vegan News
• Recipes
• Fashion
• Vegan Gardening
• Facts and Informative Content
• Vegan Fitness

Keep up to date with current news and trends by utilizing sites like Google Trends and Exploding Topics. These sites give you an insider’s-view of current trends online and can help you identify current events and news items that are worth covering. 

Remember to write some evergreen content, too. Evergreen content like fitness and nutrition tips will draw users to your site for years to come. Your traffic will be more consistent and you’ll bolster long-term growth of your site with this kind of content. Most evergreen articles are highly-shareable, too, meaning your post about vegan self-care strategies will be shared on social sites hundreds of times over the next decade. 

Conclusion 

You can support your vegan lifestyle by building an online community via a blog. A blog is a perfect place to record your thoughts and share important facts about veganism. Just be sure to choose a web hosting site that suits your style and research other blogs before you start posting content online. 

Author bio

Katie Brenneman is a passionate writer specializing in lifestyle, mental health, education, and fitness-related content. When she isn’t writing, you can find her with her nose buried in a book or hiking with her dog, Charlie. To connect with Katie, you can follow her on Twitter.

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Thankfully, that isn’t necessarily the case. There are too many misconceptions about bodybuilding and plant-based foods. For years, people in the industry have been stereotyped as heavy meat-eaters, suggesting that’s the only way to reach your gain goals. But, you don’t need to chow down on chicken breast and fish every day to get the protein you need. 

Whether you’re following a vegan lifestyle or just trying to cut back on your meat consumption, there are plenty of plant-based foods that will not only give you the protein needed to reach your goals but can also improve your overall nutrition and health. 

Not sure where to get started? Let’s dive into how you can make a plant-based diet work for you and how you can fuel your body properly through every bodybuilding workout as you start to see the results you want.

Do Your Research on Plant Protein

The average bodybuilder needs protein in the amount of anywhere from 0.63 to 0.77 grams of protein per pound of body weight each day, and that’s without attempting to gain muscle mass. While it’s easy to throw back vegan protein shakes, those can get old very quickly. It’s usually better to get your nutritional needs from real, whole foods anyway. Thankfully, there are plenty of high-protein plant-based options to choose from, including:

• Beans;
• Legumes;
• Nut butters;
• Quinoa;
• Peas;
• Soy products.

Nowadays, because so many people are following a vegan diet, meat alternatives are more popular than ever. If you’re craving the taste of real meat, consider options like Impossible ground beef. These substitutes allow you to make your favorite dishes and enjoy some familiar flavors without giving up on your plant-based diet. The Impossible burger contains 19 grams of protein — the same amount you would find in a patty of 80/20 ground beef. It’s also loaded with vitamins and minerals like iron, calcium, phosphorus, and B12, which can improve your overall health as you work toward your goals. Sometimes many meat alternatives can also include ‘unhealthy’ ingredients, so be sure to check the ingredient list and try not to consume them too often. There are other fabulous products like Just Egg made from mung beans, which are are rich in potassium, magnesium and dietary fiber.

Focus on Whole-body Nutrition

Speaking of improving your health, it should be your top priority as you work toward your fitness goals. There are plenty of unhealthy ways to achieve big gains, but you’re not going to be doing your body any long-term favors. Instead, focus on changing or adapting your diet to fit your overall health needs. 

That starts with fueling yourself properly before and after workouts. On a plant-based diet for workouts, you should focus on consuming whole grains, dark leafy greens, and high-carb fruits before a workout, and recover with some hummus and raw vegetables or a smoothie filled with greens. Getting the right vitamins and minerals will help to boost your immune system and keep you healthy from the inside out. 

It’s also important to cut out or limit certain foods, not just when you’re trying to cut weight, but for your general well-being. Alcohol, for example, can make it harder to reach your bodybuilding goals. Alcohol negatively affects your body by impeding your metabolism, which can make it harder to cut. It also breaks down protein faster than your body can make it. While having a drink now and then isn’t the end of the world, consider cutting back if you’ve hit a plateau or you’re not feeling as great as you know you could be.

Keep Up Your Energy

You might think it would be difficult to keep up your energy levels on a plant-based diet, but it doesn’t have to be. Again, focusing on whole-body nutrition is the key, but there are a few “extra” things you can do if you’re feeling sluggish during your workouts or on your recovery days. Some of the best ways to keep up your energy include: 

• Managing your stress levels.
• Staying hydrated.
• Avoiding too much caffeine.
• Taking supplements.
• Spending time outside.

By making these things part of your daily routine, you won’t just have an easier time reaching your goals, you’ll feel better throughout the day. As a bodybuilder, it’s far too easy to get into “funks” or hit ruts in your routine. That can lead to a lack of motivation, which can slow down your progress.

Keeping up your energy levels and striking a healthy balance between life and your time in the gym will make a big difference in how you feel and how motivated you are to reach your goals. 

The bottom line? Don’t believe the myths or give in to the stereotypes. There’s no reason you can’t be a vegetarian or vegan bodybuilder and achieve just as much success as your meat-eating competitors. By focusing on getting the right amount of plant protein and maintaining a healthy diet and routine, you can reach your goals (and beyond) and feel good about the lifestyle choices you’re making for yourself every day.

Author bio

Katie Brenneman is a passionate writer specializing in lifestyle, mental health, education, and fitness-related content. When she isn’t writing, you can find her with her nose buried in a book or hiking with her dog, Charlie. To connect with Katie, you can follow her on Twitter.

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Roshni Sanghvi, a Science Based Nutritionist shares 2 easy recipes for vegan savory and sweet pancakes! I have tried these out and both came out so well, I personally enjoy the sweet pancakes with bananas and berries. You can also use various pea protein powders as well as cacao powders and cinnamon in the recipes. 

 

 

 

 

 

 

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A post shared by The Vegan Khaleesi. (@roshnisanghvi)

 

 

 

 

 

 

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A post shared by The Vegan Khaleesi. (@roshnisanghvi)

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Let’s look at the breakdown of the nutrition of tofu, so you can work out how to add it to your diet!

Carbs

Tofu is great if you are on a low-carb diet. It’s not carb-free, but it’s very low in carbs. A typical portion of firm tofu, which is around 79 grams or 2.6 ounces, has about 2 grams of carbs. It also has 2 grams of fiber.

Carbs are great to give you energy; they provide you with fuel for your brain, heart muscles, kidneys, and central nervous system. However, too many carbs could cause issues like diabetes and prediabetes and cause weight gain, especially a lot of sugary more simple carbs when looking at them in isolation.

Fiber is great for your digestion, and fiber-rich foods make us feel fuller. It can also protect you against various diseases and health conditions.

Protein

Tofu is a decent source of protein. In the 79 grams, which is an average serving, it has 14 grams. Tofu is also a complete protein. This means that it can be used as a meat substitute in any meal. It also contains nine of the essential amino acids required in your diet.

Protein is essential for every diet; it helps to build our muscles and protect our organs. It’s also critical for a lot of general bodily processes. Many people worry that they won’t get enough protein on a vegan or vegetarian diet. However, while meat and fish are undeniably sources of protein, it is incredibly unusual to be protein deficient even if you follow a strict vegan diet.

Other vegan sources of protein are pulses, nuts, legumes and some seeds.

Fats

Tofu does contain fat, but it is mainly polyunsaturated fat. This includes omega-3 and omega-6 fats, which are fatty acids necessary for optimum brain function and cell growth. They are, therefore, essential fats.

Monounsaturated fat can also be found in tofu. This is another type of healthy fat and can help you lose weight and fight against heart disease when eaten as part of a healthy diet suited to your needs. Tofu is low in saturated fat and doesn’t contain any cholesterol, making it an even healthier option!

Micronutrients

Tofu has quite a lot of micronutrients, including calcium, iron, and potassium.

• One 79 gram serving of tofu has about 426 mg of calcium or about 33% of your daily intake.
• It also has about 2mg of your 18mg recommendation of iron, or 11% of your daily recommendation.
• And it’s got potassium too – one 79 gram serving has about 4% of your daily recommendation; 190mg.

Here are some health benefits of these micronutrients:

• Calcium is excellent for building strong bones and teeth. It also helps your heart, muscular, and nerve health.
• Iron can help with your energy levels, protect your immune system and help with digestion issues.
• Potassium can help you reduce your blood pressure and protect against the risk of stroke and illnesses such as osteoporosis and kidney stones.

How to eat tofu

Now you’ve learned about all of the health benefits of tofu; we bet you’re wondering how to eat it?

There are many ways to eat tofu. Here are just some ideas.

• Cook tofu in your favorite curry or stir fry. Make sure that you press your tofu first, using a tofu press like this. This ensures that the tofu chunks absorb all the flavors in the dish.
• Cook tofu pieces like you would cook chicken with your favorite marinade or sauce, such as a BBQ dressing. Make sure that you press tofu for this dish as well!
• Scramble your tofu by mashing it up with a fork and frying it. This will make it resemble scrambled eggs!
• If you have silken tofu, you can blend it into desserts and smoothies to give them a creamy texture.

Tofu is packed full of nutrients and micronutrients, making it an awesome replacement for meat, eggs, or dairy in your diet. When you make the switch to tofu, not only will you be able to enjoy a delicious cruelty-free meal, but you’ll also be assured in knowing that you are consuming delicious food that will keep your body healthy and happy!

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Name: Prishen Sivanarain – “The Vegetarian Bodybuilder”
Age: 29
Height: 1,86 m
Off-season weight: 120 kgs
Contest weight: 110-115 kgs
Current city: Durban, South Africa
Occupation: Nutritional & Supplement Advisor and Online Transformation Coach

How and when did you get started in training and fitness?

I started my fitness journey at the age of 17. My biggest influence and guidance, at that time, came from my elder brother who had already been training for a few years. Like most people, we initially started by training at home before joining a gym.

We trained as partners for a few years. With fitness being my passion I studied Sport Science at University of KwaZulu Natal, and thereafter successfully completed a Diploma in Personal Nutrition.

How long have you been vegetarian for and what made you make the change?

I turned to vegetarianism at the age of 13. It was actually a personal decision but a lot of it was influenced by my spiritual background as well as my love for animals.

Was it a difficult change to make initially?

Not at all! Since my decision to become a vegetarian was a personal one and I wasn’t forced into it, it wasn’t difficult at all. Usually if someone is forced into something like this they still crave selected foods. I literally had no craving or the urge to go back to eating meat since the day I left.

Seeing that I gave up meat willingly the transition was really simple. To top it off food preparation, at home, wasn’t even difficult because the rest of my family had also given up meat a few months prior to that. In fact my mum stopped eating meat more than 30 years ago.

We have to ask the question, so where do you get your protein from? Do you manage to get adequate amounts on a vegetarian diet for bodybuilding?

I’ve only been bodybuilding on a vegetarian diet so it’s safe to say it’s possible to consume adequate protein on a vegetarian diet. My protein comes from a combination of lentils, beans, soy, nuts, cottage cheese, quinoa, tofu and peanut butter. In addition to these foods I make use of protein shakes to ensure I get sufficient protein.

Do you have any advice for people making the switch to a more plant based diet?

Firstly you need to consider the reason behind switching to a plant based diet. If someone has to make the transition unwillingly (e.g. due to health reasons) the best approach would be to phase in plant based eating and not change your entire diet completely.

When people make too many changes at once then sustainability usually becomes an issue. Another important factor to take into consideration is that your macro and micro nutrients are consumed from a variety of food sources. The common mistake made by many individuals, when switching to plant based, is that they stick to a very selected few food sources which eventually lead to some sort of vitamin or mineral deficiency.

Since certain fruits and vegetables are rich in selected vitamins and minerals, while it may be deficient in others, it needs to be paired with other sources that complement each other.

What made you decide to compete? And how was the prep for your first competition?

I started my bodybuilding journey at 67 kg’s and gained more than 20 kg’s over the first few years. Seeing the transformation on myself kept me constantly focused on setting goals for myself with one of them being to step on stage at least once in my life – little did I know that it would only be the start of my bodybuilding career.

Even though I competed in many competitions, both provincially and nationally, my first competition has been my most memorable one.

Apart from it being the first competition that I participated in it was the first competition that I won!

The prep was both exciting and difficult for me, especially since it was the first time I went through the process. Thankfully I had an experienced coach guiding me through the entire process. He took care of structuring and adjusting my diet and training as needed based on how fast my physique changed. The difficult part at that point, was adapting to the training frequency and intensity.

Do you ever lack motivation on some days? How do you deal with this?

There are certain days where I may not feel like sticking to the plan, especially during prep, however the discipline that bodybuilding has taught me keeps me on track. Discipline by far, is one of the main qualities I’ve learnt from this sport.

Remember motivation is the little spark that gets you started however discipline is what ensures you do whatever needs to be done no matter how you feel. Watching videos and going through pictures of my previous competitions gives me motivation when I need it the most.

Even though I am being judged against other athletes, at competitions, I still view bodybuilding as me myself being my biggest competition. My goal at every competition is to beat my previous personal best. So by going through my past competition videos and pictures it constantly reminds me of how high I’ve set the bar for myself.

Who has been your biggest influence/support in your life and how did they affect you?

A lot of people, including myself, enjoy the aspect of bodybuilding whereby your results are completely based on the effort you put in and not the performance of someone else. Unlike a team sport where your performance could be optimal, the results are still based on the performance of your teammates.

With bodybuilding you rely on yourself to get every workout in as well as sticking to your meal plan even though you may not feel like. This may seem like bodybuilding is an individual sport however your support structure directly involves how much easier or harder the process could be.

My biggest support has come from my family. They’ve supported me from the very start of my journey. Apart from my family my biggest influence has come from my coach, Reza Moolla, whose been coaching me from my very first competition.

Everything from my diet to my training plan and posing is taken care of by him. Over the years we’ve experimented on how my body responded to different foods and training styles leading up to competitions. Something as little as changing your carbohydrate or protein source can change the way your physique looks. He actually understands my body better than I do. He’s definitely one of the most knowledgeable people that I’ve come across in the fitness industry. Besides him being my coach and mentor we’ve been training partners, business partners and basically as close as brothers.

All that I’ve achieved wouldn’t have been possible without him and my family.

Has it ever been difficult juggling other aspects of life with training and preparing for competitions? How do you manage it all?

When I decide to get ready for a competition everything else, in my life, revolves around getting ready for that competition. Over the years I’ve managed to master my mind in a way where I have the ability to switch it on or off as per my will.

So if I know my prep starts in three days time I’ll eat whatever I feel like for those few days and wake up on the third day knowing my prep has started and I have a structured plan to follow. During this time it’s usually difficult to go out socially because the prep demands a lot from you but I try to spend as much time as I can with my family.

When I start my prep nothing stops me from sticking to the plan. Even if a close family function coincides with my prep I plan and pack my meals knowing I need to eat at a certain time. There were also times that I’d sign up at a 24 hour gym, which used to be in my area, just for my competition prep because I wanted to train during times when the gym would be empty and I could focus on my training without any distractions. It would be common to find me there at 2 and 3 am getting my first session done.

The benefits of bodybuilding for me, have been far greater than just my physique transformation. I’ve gained qualities such as self-confidence, stronger will power, determination, discipline and self control which are qualities that are useful even out of gym.

What are your future plans??

I’ve just completed a specialized nutritional advisor course at the HFPA Fitness Academy which is actually one of the well recognized fitness academies. I plan on furthering my studies with them by completing other courses based on holistic development as I advocate general wellness and healthy living and not just bodybuilding to my clients. In terms of competing, I’ve given myself a break from the stage for the past 2 years to improve on certain aspects. If all goes as planned I may get back on stage next year.

What process do you follow when its time to start getting ready for a competition/photoshoot or to just lean down?

I try to keep my diet as clean as possible, by limiting the amount of junk food I eat, even in the off season. So from a dietary point of view I completely cut out junk food and swap over from high GI carbohydrates to low GI carbohydrates.

It is common for most athletes to highly restrict their carbohydrate intake during this time, however my body thrives on carbohydrates so I never get to a point where I need to drastically reduce or completely eliminate it from my diet. I go by what works for me.

The main change I make to my training schedule is incorporating two weight training sessions a day. I usually decrease rest periods during sets and add in other training techniques like supersets, tri-sets, drop sets, giant sets and increasing the time under tension.

Give us a brief description of your philosophy on your diet and what sorts of foods do you eat:

My diet varies based on whether it’s off season or in season. I always try to get in 5 meals a day. My training always remains intense so during the off season I have the freedom to keep my diet very flexible. During this time I am not too strict with the food quantities I eat however I make sure I eat enough to make sure I am in a calorie surplus with white bread and pasta being my preferred carbohydrate sources.

I’ve figured that my body responds to those the best during my growth phase. My protein sources remain the same throughout. When I start prepping my diet gets very strict. I weigh every meal to make sure I eat the required amounts.

My carbohydrate sources change to sweet potato and oats. During this time my diet doesn’t have much variety with me eating the same meal 5 times a day. I prefer it this way because I have fewer variables to deal with when the need arises to change up food quantities or timings to achieve a different look.

Do you use many supplements? What are the essentials in your opinion?

Your required daily protein intake is calculated using your body weight as well as the type of activity you engage in. With my daily intake being well over 200 grams it becomes difficult to reach my target with whole foods alone. This is where protein shakes become useful to me.

Supplements are meant to supplement your diet and not completely replace all the foods you should be eating. So it should be used in instances where your diet may be falling short.

My current supplement protocol is as follows:

• Morning: Multivitamin, 1000mgs vitamin C, 15ml flaxseed oil
• Pre workout supplement before training
• Intra-workout: A combination of branched-chain amino acids (BCAAs), l-glutamine, creatine and carbohydrates while training.
• Post-workout: High quality muscle gainer

I may add in additional protein shakes with meals if required. I am currently a sponsored athlete for Fully Dosed so they take care of my supplement needs.

Give us a brief description of your philosophy on your training schedule, how many times a week do you workout for and how long are your training sessions?

I’ve always been a fan of the split training system and it has always worked for me. Split training programs basically entail training body parts individually.

My current regimen is as follows (5 day split):

• Monday: Legs (Quads/Hamstrings/Calves)
• Tuesday: Chest & Abs
• Wednesday: Back & Calves
• Thursday: Shoulders & Abs
• Friday: Arms & Calves
• Saturday: Rest
• Sunday: Rest

My sessions usually last between 1,5 hrs – 2 hrs depending on the body part I train.

What are some of the common training mistakes you see guys making when trying to pick up size?

Most of the guys that find it difficult to gain size have to deal with a very fast metabolism. This basically means their bodies require a lot of energy just to maintain its basic chemical functions.

One of the biggest mistakes is they fail to consume enough food. You need to initially determine the amount of calories required to maintain your size and then constantly increase your calories as you keep gaining size.

If your daily calorie intake is always the same your weight will always stay constant. In addition to that, since all calories are not created the same the quality of food that you consume will determine if the size you gain is mainly muscle or body fat.

Another common mistake is failing to progressively overload the muscle. If you are constantly training the same way, using the same weights and keeping your training intensity the same your body adapts to this giving your muscle no stimulus for growth.

You can increase intensity by making the following changes:

• Increasing the weights you train with.
• Decreasing the rest periods between sets.
• Increasing overall workout volume (doing more sets and reps).
• Performing reps at a slower speed (eccentric loading).

What are your top tips for getting shredded?

Firstly ensure that you are in a calorie deficit while consuming sufficient protein. A common mistake people make is drastically reducing calories, especially protein, which will eventually lead to muscle wastage.

The goal is to maintain as much muscle as you can whilst dropping body fat. Try to get into the habit of having smaller meals throughout the day to keep your metabolism firing.

Do not sacrifice your weight training for more cardio. Your overall fat burning capabilities from weight training exceeds performing cardio only. Lastly look into using a good fat burning supplement that gives you energy to workout harder as well as assists in suppressing your appetite while controlling cravings.

What are your three favourite exercises and why?

My three favourite exercises are deadlifts, barbell squats and bench pressing. I use these as the core exercises of my routine as they are the best compound mass and strength building movements.

What are some of your best arm exercises and training tips?

In order to create a proportionate arm you need to look at the anatomy of the arm. Your bicep has two heads while your triceps three, so your bicep should contribute to 40% of your arm and triceps 60%. Ensure that you train each of these muscles, including forearms, to avoid any muscle imbalance as it could lead to other injuries.

My favourite arm exercises are EZ bar curls, concentration curls, triceps extensions and machine dips.

Do you include much cardio into your training routines? And closer to competitions?

I do include light cardio a few times a week but mainly from the viewpoint of maintaining a healthy heart and not as a tool for fat burning. You actually burn more calories during weight training than cardio and for this reason I rely on weight training and dieting to get me ready for a competition.

Favorite Influential bodybuilders:

• Ronnie Coleman
• Roelly Winklaar
• Mamdouh “Big Ramy” Elssbiay.

Favorite Quote:

“If my mind can conceive it, and my heart can believe it, then I can achieve it.” ~ Muhammad Ali

“The hands that serve are holier than the lips that prey.” ~ Sathya Sai Baba

Best piece of advice you ever received?

The best advice I’ve ever received is to live an authentic life. I was told that to wish I was someone else is to waste the person that I am. I’ve learnt that living life on my own terms and in my own way has led to my ultimate joy and success.

What advice would you give to someone unsure, thinking about competing for the first time?

• Firstly consider your motive behind getting on stage. Your motive has to be far greater than just wanting to impress people for you to last long in this sport.
• Secondly it’s always an excellent idea to attend a competition to get an insight as to what goes on at these competitions as there are various different categories with different judging criteria.
• Lastly invest in a good coach to guide you through the process. While prepping you go through different phases, mentally and physically, and it definitely helps to have someone explaining to you what changes need to be made in order for you to peak at the right time.

Where can people get hold of you?

• Instagram: the_vegetarian_bodybuilder
• Email: prishsiv[at]yahoo.com

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I recently ordered a few package free goodies from The Refillery, and tried out a Falafel mix from a brand called Outcast foods. To find out more about this cool and easy mix, check out my post on qoo.co.za!

“Outcast Foods creates easy-to-prepare healthy and yummy plant-based meals. We create instant whole-food pre-mixes, but we don’t believe in shortcuts. Our pulses are activated to increase nutrient absorption and we use only whole foods. So no gluten, fillers, preservatives or additives. Just pure quality ingredients where natural flavours are brought to life.”

“To prepare our products at home simply add water and heat. And then devour them freshly made. Our products are loved by vegans, the health conscious and the lazy who are looking to include more plant based meals into their diet.”

Photo credit:

• Daria Nepriakhina

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I came across a really yummy looking vegan recipe for Vegan Chickpea Quesadillas by Nisha, of RainbowPlantLife. What is great about this recipe is that she also shows you how to make a vegan cheesy flavored sauce! Check out the full recipe on her site.

“I’m a self-taught vegan chef, food blogger, photographer, and author of The Vegan Instant Pot Cookbook. Four years ago, I was an unhappy, burnt out lawyer looking for a change. I found veganism and decided to turn my lifelong passion for food and cooking into a career!

I love sharing how fun, delicious, and rewarding a vegan lifestyle can be. No diets or restrictions, just mouthwatering (and even decadent) food. In addition to recipes, you’ll also find healthy lifestyle tips and strategies for improving your food photography!” ~ Nisha Vora

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Hello Sunday, hello Strawberries and Cream Sheet Cake. This is an extremely fun cake and a delicious way to make the most out of strawberry season There are real strawberries in the batter (no food dyes here), the cake is light and moist and refreshing yet indulgent, and it gets lathered with a 2-minute, 2-ingredient coconut whipped cream frosting and then covered with lots of fresh strawberries. Swipe to the end for a video montage!⁣ ⁣ It’s really a delightful recipe to make this spring / this long weekend, and you can find the recipe on the blog! ⁣ ⁣ Just head to my Stories today, or my highlighted stories called “Sweet recipes.” Or click the link in my bio >> click on this exact photo. ⁣ ⁣ https://www.rainbowplantlife.com/blog/vegan-strawberries-and-cream-sheet-cake

A post shared by Nisha Vora | Vegan Blogger (@rainbowplantlife) on May 24, 2020 at 8:59am PDT

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VEGAN PALAK PANEER, two different ways! A few weeks ago, I posted a massive sinkful of spinach in my Stories and the overwhelming majority of you wanted to see a veganized palak paneer recipe, so here it is! ⁣ ⁣ Palak Paneer is an Indian spinach curry made with paneer (a soft Indian cheese) and often contains heavy cream. My version is healthier and vegan, but is still creamy, tastes indulgent, and is packed with fragrant spices. And it’s a great way to get kidz (and picky adults) to eat them greenzzzz ⁣ ⁣ The recipe offers two methods for cooking the tofu and explains why you might want to use a particular method. First, we have quick-boiled tofu. It stays soft but gets surprisingly a bit chewy, similar to traditional paneer, and is super quick to make (I’ve made this many times on a weeknight). ⁣ ⁣ Or, you can make it with spiced baked tofu if you prefer your tofu on the crispy side. Swipe to see version 2 and for a quick video!⁣ ⁣ And if Indian food seems complicated to you, I’ve shared a STEP-BY-STEP COOKING TUTORIAL in my Stories today so you can see how simple this recipe is! ⁣ ⁣ Happy cooking and thank you for cooking and sharing my recipes Means the world to me! ⁣ ⁣ To get the recipe, just click the link in my Stories today or in my highlighted Stories called “Savory recipes.” Or click the link in my bio >> then click this exact photo. ⁣ ⁣ https://www.rainbowplantlife.com/blog/vegan-palak-paneer-with-tofu

A post shared by Nisha Vora | Vegan Blogger (@rainbowplantlife) on May 20, 2020 at 12:03pm PDT

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These Buffalo Chickpea Quesadillas have been the most popular recipe on the blog for the last few months, so I figured it was time to make a video on them! New video on Youtube today – how to make these cheesy, spicy, crispy, chewy quesadillas that I guarantee you will fall in love with. Loved by many an omnivore and absolutely irresistible.⁣ ⁣ Swipe to the end for a video sneak peek and outtakes! ⁣ ⁣ Clickable link to the YouTube video is in my highlighted Stories called “quesadillas” or in my bio.⁣ ⁣ https://bit.ly/buffalo-chickpea-quesadillas

A post shared by Nisha Vora | Vegan Blogger (@rainbowplantlife) on May 13, 2020 at 11:59am PDT

Photo credits:

• Deryn Macey
• Markus Winkler

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If you’ve recently decided to go vegan (or even if you’ve been plant-based for years), well-meaning friends, family, and often strangers will tend to talk to you about nutrition. One of the common misconceptions about veganism and vegetarianism is that individuals who choose not to consume meat and dairy aren’t getting everything they need from their food.

In terms of macronutrients, this is completely untrue. Not only can you get everything you require from plants, including proteins, but you’re actually nurturing your body by avoiding contaminants found in meat products. Nonetheless, it’s true that a vegan lifestyle puts you at more risk of developing certain micronutrient deficiencies. This is not to say that you’re doing anything wrong when it comes to the foods you’re consuming, but it’s just a reflection of how people eat and live nowadays, perhaps.

If you want to be 100% sure you’re giving your body all the right fuels, it’s a good idea to educate yourself about supplements. By adding just a couple of steps to your daily routine (and extremely simple steps at that), you can enjoy the benefits of a properly balanced diet (including a great body), rich in essential vitamins and minerals.

Unfortunately, keeping healthy will require a bit more than picking up a multivitamin the next time you’re at Whole Foods. Even if you opt for some of the more expensive products available, you risk ingesting ingredients sourced from animals, which is what you wanted to avoid in the first place.

NOT ALL CAPSULES ARE VEGAN

Because supplementation requires precision, you’ll probably want to purchase something with all the right amounts already measured. After all, daily recommended intakes for vitamins and minerals are measured in μg (one-millionth of a gram), and over consumption puts your body at risk of suffering serious consequences. This is why most manufacturers give you easily consumable, precisely measured doses of micronutrients, encased in soft or hard gelatin capsules.

But the thing is, gelatin capsules aren’t vegetarian or vegan. In the majority of cases, they’re made out of bone and pork skin, while some manufacturers opt for gelatin obtained by extracting collagen from fish bones.

If you want to make sure you’re getting real vegan supplements, look for those housed in non-toxic cellulose capsules. Unless you’re making your own capsules, the only way to be certain that your supplements are vegan is to read the label carefully.

MICRONUTRIENTS TO LOOK FOR

Vitamin B12

Regardless of whether you’re entirely plant-based or not, B12 is going to be one of the crucial vitamins to look for in supplements. It’s a water-soluble micronutrient that plays an important role in the functioning of the nervous system, as well as in the creation of red blood cells (which are in charge of keeping your immune system strong).

B12 is actually found in the ground, and our ancestors obtained it by eating unwashed fruits and vegetables. Today, this has become impossible, seeing the rigorous sanitizing regimes that produce goes through before it finds its way to your table. Omnivores get B12 from eating meat (often as a byproduct of B12 supplements given to the animals), but it can also be found in white button mushrooms, fortified rice, and fortified plant-based milk.

As a vegan or vegetarian, you can purchase B12 supplements, which is a pretty cheap way to get it in your system. The recommended dose is 6 to 30μg  per day.

Vitamin D

This is another big concern for omnivores, vegetarians, and vegans alike. This fat-soluble vitamin is naturally found in some foods and our bodies produce it when exposed to sunlight. One of the greatest concerns about vitamin D is that, for most people, it’s not available all year long. Additionally, it cannot be obtained when wearing sunscreen.

There are two forms of vitamin D:

• D2 – found in plants
• D3 – either produced by the skin or coming from animal sources

Unfortunately, D3 is much more efficient at raising your vitamin D levels crucial for bone health and metabolism. This means that the best way to get more vitamin D in your system is to ensure a healthy amount of sun exposure and eat mushrooms, fortified plant milk, and tofu.

Omega-3 fatty acids

These are crucial for regulating cholesterol and blood pressure, keeping your joints healthy, improving cognitive function, and even improving your mood. Research shows that Omega 3s fight inflammation in the body, which can be highly beneficial for enhancing post-workout recovery.

Omega 3’s can be either ALA (found in plants) or DHA and EPA (found in fish). The best plant-based source of Omega-3 acids are nuts and seeds such as:

• Walnuts
• Flaxseed
• Chia seeds
• Canola oil
• Soybean oil

You can also get the EPA and DHA kind of Omega 3 directly from algae. You’ll just be cutting out fish, who are the middlemen.

OTHER SUPPLEMENTS YOU MIGHT NEED

In addition to the three micronutrients mentioned above, there are a few other minerals you will want to make sure you’re getting enough of.

Iron

Used for making hemoglobin in the red blood cells, iron is important for getting enough oxygen in your bloodstream. To ensure you’re consuming the right amounts on a plant-based diet, it’s essential that you eat enough whole wheat, avocado, cooked spinach and mushrooms, baked potatoes, legumes, lentils, and tofu.

To absorb the iron, you’ll need a sufficient amount of vitamin C found in citrus fruits, broccoli, tomatoes, red and green bell peppers, strawberries, and kiwi.

Iodine

This is a mineral that helps regulate thyroid hormones, which have a big impact on your metabolism and consequently, your weight. Iodine is difficult to obtain from most plant sources, with the exception of seaweeds, which may actually have too much of it. So, your best bet would be to choose a daily multivitamin that will provide you with a healthy dose of this mineral.

Calcium

Important for bone mineral density, calcium is necessary for vegans and omnivores alike. Your best source of this mineral is going to be dark leafy greens, which also contain vitamin K, potassium, and magnesium – all of which will contribute to better bone health.

Keeping your body fueled with all the right ingredients is of the utmost importance if you want to keep your body lean yet strong. A vegan/vegetarian diet has a host of benefits and is not too hard to get right if you know what to look out for. But, to be sure what you’re consuming is truly good for your health, and to avoid ingesting animal products, always make sure you read the label carefully.

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The recipe I’m going to share today consists of tofu, cabbage and chili paste. You can enjoy this dish with brown rice or farro, depending on what you like more.

• Preparation Time: 1 Hour
• Ready In: 6 Hours

Ingredients:

For Tofu & BBQ Glaze:

• 1 14- to 16-ounce package extra-firm water-packed tofu, drained
• 2 tbsps. rice vinegar
• 2 tbsps. chili powder or paprika
• 2 tbsps. gochujang
• ¼ cup reduced-sodium soy sauce
• ¾ cup scallions, finely chopped
• 2 tbsps. fresh ginger, minced
• 2 tbsps. garlic, minced
• ½ cup red onion, finely chopped
• 3 tbsps. peanut oil, divided
• 2 tsps. molasses
• 2 tsps. white miso
• 1 tablespoon honey
• 1 tablespoon toasted (dark) sesame oil
• 2 tbsps. water

For Cabbage:

• 12 cups thinly sliced cabbage
• 2 tbsps. toasted sesame seeds, divided
• 2 tbsps. toasted (dark) sesame oil
• 1½ + ¼ cups sliced scallions (2-inch pieces)
• 2 tbsps. peanut oil
• 3 tbsps. reduced-sodium soy sauce

Method:

1. Start off with the preparation of Tofu for which, you will have to cut tofu crosswise into eight equal pieces.
2. Press those pieces for 1-4 hours.
3. Now comes the preparation of barbecue glaze for which, you will have to take a small skillet and add 1 tbsp., peanut oil in it. Add chopped onion to the skillet along with ginger and garlic and stir everything over medium heat. Take the skillet off the heat and add scallions, vinegar, molasses, gochujang, 1 tbsp., sesame oil, miso, honey, chili powder, and water.
4. Mix all the ingredients well and then, transfer them to a medium bowl. Keep the bowl in the refrigerator.
5. In order to marinate tofu, you need to spread 1 tsp of barbecue glaze on each side of tofu pieces. Place the pieces in the baking dish, cover the dish and place it in the refrigerator for four hours at least to a maximum of one day.
6. Now comes the grilling part, so preheat the grill to medium heat. Brush peanut oil on both sides of tofu pieces. Oil the grill rack as well, and then, place tofu pieces on the grill. Keep the pieces on the grill for 4-5 minutes or until they become lightly charred. Transfer the pieces to a plate.
7. Now, you will have to prepare the cabbage for which you will have to take a small bowl in which you will add sesame oil and soy sauce. Take a carbon steel wok now (preferably flat-bottom) and add peanut oil in it. Heat the oil until it becomes very hot. Add scallion pieces into the wok and stir for 2-3 minutes or until the scallion pieces become softened. Now, add cabbage to the wok and cook for 2-3 minutes or until the cabbage becomes wilted. Now, add this mixture to the mixture of soy sauce and sesame seeds.
8. You can now transfer the cabbage to a platter, and place grilled tofu on top. Drizzle BBQ sauce on tofu and garnish the entire recipe with sliced scallions and remaining sesame seeds and sauce.

Author Bio:

Monica Henin, the author of this amazing tofu recipe has written a countless number of blogs and articles. Her areas of expertise are healthy recipes and food tips, and by reading this post, you can clearly make out why she is called an expert. Check out more of her amazing work on Addonkitchen.com 

• Photo by Caroline Attwood on Unsplash

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• For health reasons
• To prevent cruelty to animals
• To be more environmentally friendly
• For religious purposes

We are all free to do what we want and what we think is best for ourselves, and thus this article is just to shed some light on the thinking behind why someone may choose to follow a plant based diet.

There are many health benefits of eating organic and natural plant based foods and there have been many studies done to show this. It shouldn’t be hard to understand why it would be beneficial health wise.

Many people do not understand it and see vegans/vegetarians as crazy activists always protesting something somewhere and judging everyone who eats meat. It has become a stereotype and quite a generalization like many other things in society. Another aspect of it is the question of obtaining enough protein and other nutrients from only a plant based diet.

To clear this up straight away, there are many plants and vegetarian foods that contain plenty of protein to choose from. You just have to do your research and find out. 

The topic of whether killing animals is right or wrong can be argued by many, I will leave this up to you to decide. The other point, of animal cruelty is one that should be addressed though and at the very least shown, especially now with the internet and social media making it a whole lot easier to access things like this. Many of us are mostly unaware (sometimes not by our own choice either) of what goes on in slaughter houses, and how the animals are treated and bred in extremely harsh conditions for the sole purpose of human consumption. If we have been brought up in a society that eats meat without question, usually we will not question much either and also may think it is necessary for us to do so, and since we do not see the real behind the scenes, who can blame us. 

It’s very easy for us to never actually see what goes on as we go to the grocery store and pick up the meat never knowing what went into it or how it came to be there. It is one thing if we are stuck in the bush somewhere and need to kill to survive, but the way slaughter houses and and the system is set up, it is all for pleasure and really has nothing to do with survival.

There’s a level of hypocrisy that some people exhibit on this subject though. Some people get angry when they hear of people serving specific meats, such as dog meat or whale/dolphin meat for instance, and how they slaughtered those animals in certain countries, or when some animal gets shot by hunters many people get upset and voice their concerns for the specific animals over social media (granted all these things are terrible and should not be supported).

But then they will continue to eat meat and wear fur etc. and not blink an eye. At least be uniform in everything you do, being supportive of one animal or one life versus another, how do you determine this? Why is it ok to mistreat certain animals like cows or chickens and kill and eat them, but then it is beyond terrible when say dogs are killed for their meat? Just something to think about.

Is it because we have grown up within a society where dogs are seen as pets and cows are seen as food? What if a child had been brought up raising a calf as a pet, what would you tell that child when he/she objects the killing of his/her pet? 

The same can be said for animals in captivity. Many people may not know about what goes on to get all the animals in zoos and aquariums. I used to think all those animals were harmed animals who had been rescued and continuously cared for. Unfortunately this is really not the case. Many of those animals were explicitly and violently caught and taken away from their families and their natural environment and put into cages, tanks and small enclosures to serve and entertain humans doing the same thing day in and day out. Their conditions are terrible and most of these animals can become depressed and quite sad. All in the name of making money, the animals are exploited for greed, and made to perform mundane and repetitive ‘tricks or acts’. Though, people justify it and cover it up portraying the animals as happy and enjoying themselves. In some cases it is also done to show humans as the most dominant species.

What if, just what if, there exists another species within the universe, with far more advanced technologies than us, that comes to earth and does exactly what people do to the animals (just because they are the dominant species of course). What then? What would we say then?

I am not trying to convince you to become vegan, but what I do hope is that through this article and the videos below, you are able to become more open minded in every aspect of life, and learn to question everything in life and not do things just because they have always been done a certain way or because society says it is ok.

A more effective way, is to understand the philosophy of life and what you believe is your philosophy of life. For instance if you believe in karma then you know that every action has a reaction, but that’s for another post

Are you thinking about going vegetarian or vegan? Or just thinking of reducing your meat consumption but need a more concrete logical reason to do so. Well here are some great videos which you really should watch to get you informed in order to help you make a better more informed decision. Hopefully they can answer many of the questions you may have.

The Best Speech You Will Ever Hear by Gary Yourofsky

The Fur Industry in 60 Seconds Flat

Vegan Gains, Like My Dog Fur?

The Truth About Your Food with FOOD, INC

Blackfish Official Trailer

The Cove Trailer

Jon Venus, A GUIDE TO VEGAN BODYBUILDING

Sadhguru, The Power to choose

Vegan Gains, Can You Get Through One Day As A Vegan?

Vegan Gains, But Animals Kill Other Animals!

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