The Keto Vegan

#87 Sleep Yourself Slim: How Better Sleep Boosts Weight Loss

Think sleep is just for rest and recovery? Think again! In this juicy and science-backed episode of The Keto Vegan, I dive into the surprisingly powerful link between sleep and weight loss. Whether you're keto, vegan, both (hello!), or just sleep-deprived and snack-happy — this one's for you.
You’ll learn why poor sleep messes with your hormones, slows your metabolism, spikes your cravings, and makes you store fat even if you’re smashing your macros. Plus, I’m sharing practical, real-life tips on how to reset your sleep routine — without going all monk-like.
Perfect if you’re ready to stop blaming peanut butter and start blaming your dodgy sleep schedule. 👀
 
🧠 What You'll Learn in This Episode:
How lack of sleep increases ghrelin (your hunger hormone) and lowers leptin (your “I’m full” signal).
Why poor sleep raises cortisol and stores more belly fat — especially in women over 40.
The weird but true fact that both too little and too much sleep are linked to fat gain.
Why even five days of bad sleep can derail your weight goals.
How inconsistent wake times impact your fat storage more than you think.
The real reason you raid the fridge at midnight (and it’s not just lack of willpower).
Easy tips to reset your circadian rhythm — without giving up your life.
 
#KetoVegan #VeganWeightLoss #SleepAndWeightLoss #KetoUK #VeganUK #KetoOver40 #WeightLossTips #HormonesAndWeight #KetoForWomen #CircadianRhythm #KetoPodcast #VeganPodcast #SleepCravings #KetoVeganTips #FatLossSleepHack
 
Evidence based research for this episode:
  Bailey, B. W., et al. (2014). Objectively measured sleep patterns in young adult women and the relationship to adiposity. American Journal of Health Promotion, 29(1), 46–54.
  Deng, H., et al. (2017). Short sleep duration increases metabolic impact in healthy adults: A population-based cohort study. Sleep, 40(10).
  Chaput, J., et al. (2012). Longer sleep duration associates with lower adiposity gain in adult short sleepers. International Journal of Obesity, 36(5), 752–756.
  Liu, J., Zhu, L., & Liu, C. (2020). Sleep quality and self-control: The mediating roles of positive and negative affects. Frontiers in Psychology, 11, 607548.
  Engle-Friedman, M. (2014). The effects of sleep loss on capacity and effort. Sleep Science, 7(4), 213–224.
 
Host Bio
Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
Resources: https://theketovegan.life
Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
Facebook group: https://www.facebook.com/groups/821471059206067
Email: rachelghinn@gmail.com
 

#86 Antibiotics, Animals & Armageddon: Why Resistance is Rising (and What It Has to Do with Your Dinner)

In this jaw-dropping episode of The Keto Vegan Podcast, Rachel uncovers the hidden global threat of antimicrobial resistance (AMR) — and guess what? It's not just about your GP handing out antibiotics like sweets. 🧁
Modern medicine relies on antibiotics – for surgery, infections, C-sections, even acne – yet we're on the brink of losing them. Why? Because of how we farm animals, not just how we treat humans. 🐖🐔💉
Using insights from Professor Devi Sridhar’s powerful article (link below), along with deep research into how colistin resistance spread from Chinese pig farms to UK hospitals, Rachel delivers a vital, eye-opening, and 100% vegan perspective on a crisis that affects everyone.
 
🔑 Key Talking Points
✅ What is AMR (Antimicrobial Resistance)?→ And no, it’s not you becoming resistant to antibiotics – it’s the bacteria evolving to outsmart them! 🦠⚔️
✅ The shocking stat: Up to 80% of all antibiotics are given to animals – not people!→ Livestock farming in middle-income countries is a major driver of global resistance. 🐄📈
✅ Colistin: The ‘last resort’ drug 💣→ Learn how a 2018 study traced colistin-resistant bacteria from Chinese pig farms to London hospitals – via air travel and global trade. ✈️🌍
✅ Why you can’t just “make new antibiotics”→ Drug development is slow, expensive, and barely keeping up. Only 2 new classes of antibiotics have been approved since 2017. 🧪⏳
✅ Why the UK is doing better than you think 🇬🇧→ Thanks to people like Dame Sally Davies, we’re actually one of the top 3 countries globally tackling AMR. But we’re still at risk if others don’t catch up.
✅ The vegan angle 💚→ If you needed one more reason to ditch meat, this is it: industrial farming is cooking up the next pandemic-level threat in its feed troughs.
#KetoVegan #VeganPodcast #AntibioticsCrisis #AntimicrobialResistance #AMR #VeganHealth #KetoHealth #PlantBasedKeto #VeganScience #ColistinResistance #VeganAwareness #PublicHealth #FarmNotPharma #VeganKetoPodcast #KetoVeganLife #VeganFuture #RachelTheKetoVegan
 
📚 Article by Professor Devi Sridhar
https://www.theguardian.com/commentisfree/2025/apr/02/antibiotics-stop-working-prescription-gp-animal-farming?CMP=Share_AndroidApp_Other
 
Valuable Resources
For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
 
Host Bio
Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
Resources: https://theketovegan.life
Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
Facebook group: https://www.facebook.com/groups/821471059206067
Email: rachelghinn@gmail.com

#85 Keto Vegan Tofu Cheese – The Smoky, Garlicky Sequel I Forgot I Needed

Welcome back to The Keto Vegan Podcast! I’m Rachel—your host, kitchen alchemist, and apparently, serial cheese-maker with the memory of a distracted goldfish.
So, confession time: I was halfway through perfecting what I genuinely thought was a brand-new smoked garlic tofu cream cheese when I had a vague flashback. You know the kind—like déjà vu wearing a tofu-stained apron. A quick scroll through my own episodes later and yep… turns out I’ve already done a tofu cheese. Oops.
BUT! Before you roll your eyes and mutter “she’s lost the plot,” let me assure you—this version’s had a glow-up. It’s bolder, smokier, and comes with roasted garlic swagger. So while this may technically be Cheese 2.0, it’s also an ode to creative forgetfulness and embracing your inner culinary goldfish.
In this episode, I’ll walk you through the new take on the tofu cheese recipe—with lashings of liquid smoke and mellow roasted garlic—plus the accidental genius moments, inevitable ramblings, and why I might just need to start labelling my fridge contents and my podcast archives.
So, grab a spoon (and maybe a notepad to remind yourself later what you made), and let’s dive into this delicious little case of cheesy déjà vu.
 
Ingredients
1 16-oz block extra firm tofu
1/2 cup refined coconut oil
2 Tbsp lemon juice
2 Tbsp apple cider vinegar
2 Tbsp mellow white miso paste
2 Tbsp extra virgin olive oil
1 clove garlic
2 tsp sea salt
1/2 tsp ground black pepper
1/4 cup plain unsweetened non-dairy milk
Instructions
BLEND: Add all ingredients to your food processorand process starting on a low speed and slowly increasing to high. Blend on high for about 4-5 minutes, stopping to scrape the sides down as needed. The mixture will get really smooth and shiny towards the end which is exactly what we want! If it’s not shiny yet, keep blending.
SET: If you just want to use this cheese as a spread, transfer the mixture to a large airtight container. If you want a cheese that holds its shape on a platter or can be moulded into a log, transfer the mixture to a silicone mold or plastic-lined airtight container. Cover and place it in the fridge for at least3-5 hours to fully set.  If you’re shaping the vegan goat cheese, I would let it set in the fridge for at least 6-8 hours.
SHAPING(optional): To make this vegan goat cheese substitute look as legit as possible, you can also mold it into those classic goat cheese logs once it’s set. Just pop the cheese out of the silicone mold or lift it out of the plastic-lined container. Then, use your hands to form the mixture into 2-4 tubes. Wrap these tubes in plastic and place them back in the fridge for at least another 60-90 minutes before serving. 
SERVE: When you're ready and the tofu cheesehas firmed up, remove it from the fridge and unwrap it or pull it out of the silicone mold as needed. Serve as a spread with a cheese knife onto crostini, crackers, bread, cucumbers, or all your favourite veggies. Use it to veganize all your favourite recipes that call for soft goat cheese!
STORE: Store leftovers in an airtight container in the fridge for 5-7 days. You can also freeze leftover cheese in an airtight container for up to 8 weeks. Defrost in the fridge until thawed through. This takes about 3-4 hours depending on the size of the serving you’re defrosting.
Nutrition
Serving: 1/3 of 1 tube Calories: 125kcal Carbohydrates: 2g Protein: 2g Fat: 12g Saturated Fat: 8g Polyunsaturated Fat: 3g Sodium: 504mg Sugar: 1gFrom <https://www.plantpowercouple.com/recipes/vegan-goat-cheese/#recipe>
Valuable Resources
For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
 
Host Bio
Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan
Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
Facebook group: https://www.facebook.com/groups/821471059206067
Email: contact@rachelgtherapy.co.uk
https://theketovegan.podbean.com/
 
#KetoVeganCheese #DairyFreeKeto #VeganCheeseLovers #PlantBasedKetoSnacks #LowCarbCheese #KetoCheeseIdeas #VeganKetoDietTips #NonDairyCheese #KetoFriendlyCheese #CheesyAndVegan #KetoCheeseBoard #VeganKetoMeals #KetoCheeseAlternatives

#84 3D-Printed Meat & Lab-Grown Flesh: The Future of Food or Ultra-Processed Nightmare?

Welcome back to The Keto Vegan Podcast! In this episode, we’re diving into the sci-fi world of 3D-printed plant-based meat and lab-grown meat. Is this the future of sustainable food, or are we just creating ultra-processed Frankenfoods?
In This Episode, You’ll Discover:
What 3D-printed food actually is (spoiler: it’s not made with a regular inkjet printer, but that would be hilarious).
The companies already selling 3D-printed vegan meats—yes, you can eat 3D-printed salmon!
How lab-grown meat is made (hint: no animals are slaughtered, but animal cells are involved).
The ethical debate—should vegans eat lab-grown meat?
Why customisable macros in printed food could be a keto dream.
The potential downsides—hello, ultra-processed food concerns!
Best Moments
"These food printers are becoming more readily available, and lots of restaurants are using them for their menus."
"This is the amazing thing about 3D-printed food. You can add the nutrients that you want to make them more nutrient-dense."
"Lab-grown meat is not publicly available yet, but they reckon in two years' time, we will be able to purchase it as they develop the methods."
"Would you eat 3D-printed plant meats? And would you eat, when it's available, lab-grown meat?"
#3DPrintedMeat #LabGrownMeat #KetoVegan #SustainableFood #PlantBasedMeat #VeganKeto #FutureOfFood #MeatAlternatives #EthicalEating #UltraProcessedFood
Resources & Links:
Read the original article: Vegan Food & Living: 3D-Printed Meat - Frankenfood or the Future? https://www.veganfoodandliving.com/features/3d-printed-plant-based-meats-frankenfoods-or-answer-to-ending-animal-suffering/?utm_medium=Social&utm_source=Facebook&fbclid=IwY2xjawJOjy1leHRuA2FlbQIxMAABHRFnhpzhZLB-Q1OmN63jZKLewBCg-XpjOmAFsl07KTQ-1eHm6S7_Qpkrzg_aem_OstLL6SAb7yayJRI0eKeqg#Echobox=1742471085
https://youtu.be/fQuooLTU2qs
https://www.bbc.co.uk/food/articles/3d_printed_food
https://vegfaqs.com/lab-grown-meat-companies/
3D Printed Plant Meats:
https://altfarm.co/
https://www.steakholderfoods.com/
https://www.novameat.com/products
 
Final Thought:
Would you eat 3D-printed plant-based meat? And what about lab-grown meat—ethical revolution or vegan dilemma? Let me know your thoughts!
📩 Subscribe & Follow to keep up with all things Keto Vegan! 🎧
🚀 Next episode: Tofu Cream Cheese – My Attempt at Dairy-Free Cheesiness!
 
Valuable Resources
For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
 
Host Bio
Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
Resources: https://theketovegan.life
Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
Facebook group: https://www.facebook.com/groups/821471059206067
Email: rachelghinn@gmail.com

#83 Vegan Keto for Mental Health? The Science & Shocking Results!

🎙️ In This Episode:Join me as I chat with Dy, a passionate advocate for vegan keto and mental health. Dy shares her incredible journey of using a plant-based ketogenic diet to manage bipolar disorder, improve mental clarity, and even tackle perimenopause symptoms! We dive into the science, the stigma, and the struggles of being both vegan and keto in a world obsessed with meat.
 
🔥 Key Topics Discussed:✅ How a ketogenic diet can help with bipolar disorder, depression, and anxiety✅ The mental health benefits of being in ketosis – more energy, better mood, and reduced anxiety✅ The first-ever study on keto for bipolar disorder and its mind-blowing results✅ The challenge of being a vegan in the keto space (spoiler: it’s like wearing a scarlet letter!)✅ The myth of being “cured” – why remission is not the same as a magic fix✅ How cutting carbs to under 20g a day wiped out Di’s perimenopause symptoms (seriously, no hot flashes!)✅ The emotional impact of eating animals – are we ingesting their fear and trauma?✅ The power of metabolic psychiatry and what the experts are saying
 
💬 Memorable Moments🤣 "Telling people you’re keto is hard enough. Telling people you’re vegan is even harder. But telling people you’re vegan keto? You may as well say you’re an alien!"💡 "You could have smacked me with a spoon when I found out keto helps bipolar disorder!"🔥 "I liked my face when it had more meat on it… Not meat! Human flesh! Damn it!"🇬🇧 "Did you just try to say ‘bunch of bollocks’? No, no, Rachel – it’s a whole load of bollocks!"🤯 "If you eat animals, you could be ingesting their fear. Think about that next time you sip your latte!"
 
📚 Resources & Studies Mentioned:
1) Dyane's new Metabolic Mind THINK+SMART Vegan Keto for Bipolar video & strategies https://thinksmart.metabolicmind.org/profile/dyane-harwood
2) Our Healing Journey with Metabolic Psychiatry podcast with Dyane and co-host Michael Belanger www.youtube.com/@OHJPodcast
3) Liz MacDowell, Dy's fave vegan keto cookbook author of three bestselling books! https://meatfreeketo.com/my-plant-based-keto-cookbooks/
4) Metabolic Mind's Vegan Keto & Mental Health article by Dy's friend Hannah Warren https://www.metabolicmind.org/blog/is-vegetarian-or-vegan-ketogenic-therapy-possible
5) Virta Health: How to eat low carb as a vegan or vegetarian https://www.virtahealth.com/blog/vegan-vegetarian-low-carb-keto
6) Virta Health: Can I eat keto and follow a vegan diet? https://www.virtahealth.com/faq/vegan-keto
7) Dr. Dominic D’Agostino's KetoNutrition blog: Plant-Based Keto Approach https://ketonutrition.org/2018-4-24-a-plant-based-approach-to-keto/

8) Dr. Dominic D`Agostino discusses the vegan/vegetarian ketogenic diet (brief video)

 https://www.youtube.com/watch?v=LX03nC3fCBc&ab_channel=KetoNutrition-Dom
9) Two Subreddit groups co-moderated by Dyane 
Bipolar Keto https://www.reddit.com/r/bipolarketo/
Metabolic Psychiatry https://www.reddit.com/r/Metabolic_Psychiatry/
10) IKRT (Integrative Ketogenic Research and Therapies) Group & Individual Courses for Metabolic Mental Health   with founder Dr. Erin Bellamy https://www.ikrt.org/metabolic-mental-health-programs
11) Hub for Metabolic Psychiatry, University of Edinburgh https://www.metabolicpsychiatryhub.com/
-----------
Dyane's Instagram: @dyaneharwood
Dyane's blog Vegan Keto for Bipolar  (Dy's blog's taking a break, but the archives are available):  https://dyaneharwood.wordpress.com/
  Dr. Dominic D`Agostino discusses the vegan/vegetarian ketogenic diet
#VeganKeto #KetoForMentalHealth #KetoAndBipolar #MentalHealthMatters #PlantBasedKeto #KetogenicDiet #VeganMentalHealth #KetoForDepression #BipolarDisorder #MetabolicPsychiatry #LowCarbVegan #KetoResearch #KetosisForBrainHealth

#82 Keto Houmous Hack: Tofu Takes Over (and It’s Delicious!)

What’s a houmous-loving keto vegan to do when chickpeas are too carby? Experiment, of course! In this episode, I take on the challenge of creating a ridiculously low-carb houmous, testing different tofu variations, playing around with tahini and miso, and even whipping up a sweet chili version that turned out to be an absolute winner.
 
It’s a messy, garlicky, taste-testing adventure—complete with a blender betrayal, some questionable measuring techniques (who needs precision anyway?), and a moment where I nearly forgot the lemon. Again.
 
🎧 Listen in to discover:✅ How tofu stacks up as a chickpea substitute (spoiler: silken tofu is dreamy!)✅ The battle between miso and tahini—who wins in the flavour showdown?✅ How to make a keto-friendly sweet chili houmous that won’t wreck your carb count✅ My final verdict on the best low-carb houmous recipe✅ Why my beloved food processor got fired mid-way through
 
🧄 "What is houmous unless it’s garlicky? I mean, really."🥄 "Tahini is very drippy. You know what I mean?"💨 "The sweet chili houmous wasn’t chili enough… I might need to bring out the big guns next time."🍋 "I forgot the lemon. Again. I always forget something, don’t I!?"🥣 "It’s all very beige, isn’t it? That’s houmous for you."🔪 "My lovely food processor betrayed me, so out came the hand blender."🔥 "This sweet chili houmous has a gentle kick, but next time I’ll seriously spice it up and throw in some serious heat!"🥑 "I also made guacamole. That might be a two-minute episode. It’s really easy. Just mash and eat."
 
Best Moments:
✨ The "Blender Betrayal" Moment – When you had to abandon your beloved food processor because it wasn’t playing ball, and the hand blender came to the rescue.✨ The Texture Revelation – Realising that silken tofu gave the smoothest houmous, while hard tofu kept things more rustic and "real."✨ The Sweet Chili Triumph – When you nailed the perfect balance of sweetness and spice in your low-carb houmous.✨ The Lemon Forgetting Tradition – When you realised, yet again, that lemon juice is an afterthought in your cooking process.✨ The Tofu vs. Chickpea Reflection – Coming to terms with the fact that "real" houmous (aka chickpea-based) might not actually be the only way forward.
 
📢 #KetoVegan #LowCarbHummus #IsItKeto #KetoSnackIdeas #PlantBasedKeto #TofuRecipes #VeganHummus #LowCarbDips
👉 Subscribe, review, and share if you loved this episode. And if you try making your own keto houmous, let me know how it turns out!
✨ Next Episode Teaser:I’ll be chatting with the lovely Dy from America about how the keto diet can be truly transformative for mental health. Don’t miss it!
 
Valuable Resources
For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
 
Host Bio
Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan
Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
Facebook group: https://www.facebook.com/groups/821471059206067
Email: contact@rachelgtherapy.co.uk
https://theketovegan.podbean.com/

#81 Plant-Based vs. Factory-Farmed: Who’s Really Eating Fake Food?

Are plant-based meats ultra-processed, synthetic junk? Or is factory-farmed meat the real chemistry experiment?
In this episode, I break down the biggest myth about plant-based meats—the idea that they’re somehow "fake" compared to conventional meat. After my brother-in-law smugly called my veggie burger “synthetic,” I did some digging… and let’s just say, the irony is delicious.
 
We’ll look at what’s actually in plant-based meats, whether they count as ultra-processed foods, and—most importantly—what factory-farmed animals are pumped full of to keep them growing unnaturally fast. Spoiler alert: It’s not vitamins and love.
So, if you've ever had to defend your plant-based choices against someone eating hormone-fed, antibiotic-soaked meat, this one’s for you. Hit play and let’s set the record straight!
 
#PlantBasedMeat #VeganKeto #IsItUltraProcessed #FakeFoodMyths #KetoVegan #VeganVsMeat #BeyondMeat #FactoryFarming #FoodIndustrySecrets #MeatMyths
 
Valuable Resources
For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
 
Host Bio
Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan
Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
Facebook group: https://www.facebook.com/groups/821471059206067
Email: contact@rachelgtherapy.co.uk
https://theketovegan.podbean.com/

#80 The Truth About Soy: Who’s Really Eating It & Why It’s Everywhere!

🌱 Soy – it's the go-to protein for vegans, right? Well… not exactly! 🤔 In this episode, I’m busting the myth that soy is a ‘vegan thing’ and exposing where it’s really going (hint: 🐄 cows eat way more of it than we do!). We’ll dive into the hidden soy in everyday foods 🍫🥖, the environmental impact of its production 🌍🔥, and even the shocking stories of activists who have lost their lives fighting against deforestation for soy farming 🏕️⚠️. Whether you’re a soy-lover or soy-skeptic, this one’s got something for you! 🎧✨
 
 
Episode Research Links:
worldwildlife.org
hiddensoy2.panda.org
statista.com
tiyafoundation.com
allergyuk.org
marsbar.co.uk
chocolatetradingco.com
theallergymumsclub.com
anaphylaxis.org.uk
theguardian.com
commondreams.org
loe.org
ourworldindata.org
foodnavigator.com
tabledebates.org
reuters.com
 
Valuable Resources
For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
 
Host Bio
Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan
Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
Facebook group: https://www.facebook.com/groups/821471059206067
Email: contact@rachelgtherapy.co.uk
https://theketovegan.podbean.com/
 

#79 Brownies, Bites & Banter: Keto Vegan Treats Done Right! 🍫✨

Get ready for a chocolatey party special! 🍫✨ In this episode, I whip up rich, fudgy, keto vegan brownies that will make your taste buds do a happy dance 💃🕺—all without the sugar crashes! 🌱💪 Plus, I take you behind the scenes of the festive feast I catered for my neighbour’s ‘Mulled Wine & Minced Pies’ gathering 🍷🥧 (yes, I survived the carb-laden temptations! 😅).
I only make chocolatey treats at Christmas, so will I even remember how to make these brownies next year? 🤔😂 Tune in to find out—and maybe grab a recipe or two! 📝👩‍🍳
#KetoVegan #FestiveBakes #LowCarbIndulgence #KetoBrownies #ChristmasCatering #VeganChocolate
 
Recipe:
Serves: 16
Ingredients
60g ground almonds (almond flour)
40g cocoa powder
½ teaspoon baking soda/ bicarbonate of soda
100g truvia for baking brown sugar – can’t seem to get hold of this anymore!
½ teaspoon salt
90g chocolate, roughly chopped – Nibble – divinely dark Madagascan chocolate chips
30g coconut oil
90g smooth peanut butter
30g maple syrup
1 teaspoon vanilla extract
2 flax eggs: 2 tablespoons ground flax mixed with 5 tablespoons water, mixture needs to sit for 15 minutes
100g chocolate, roughly chopped
70g Walnuts chopped
 
Valuable Resources
For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
 
Host Bio
Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan
Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
Facebook group: https://www.facebook.com/groups/821471059206067
Email: contact@rachelgtherapy.co.uk
https://theketovegan.podbean.com/
 

#78 Choco-Nut Bliss: The Ultimate Keto Vegan Chocolate Squares!

Who says indulgence can’t be keto? In this episode, I’m diving into the world of rich, nutty, chocolatey goodness with my homemade Chocolate Nutty Squares! These little bites of heaven are packed with dark chocolate, creamy peanut butter, and crunchy hazelnuts—perfect for satisfying your sweet tooth without the carb overload. Plus, I had to double the recipe because, let’s be real, who wants just a tiny batch? Tune in as I share the process, tips for tweaking the recipe, and how these delicious squares fit into a keto vegan lifestyle. 👌🍫✨
I doubled the following ingredients:
100 g dark chocolate with a minimum of 80% cocoa solids
60 ml butter
1 pinch salt
60 ml peanut butter
½ tsp vanilla extract
45 g  finely chopped hazelnuts
Instructions
Melt chocolate, butter and peanut butter in the microwave – half power, 2 minutes, stir then one more minute.
Add all remaining ingredients except the nuts and blend until incorporated.
Pour into a small greased and lined baking dish lined with parchment paper, no bigger than 4 x 6" (10 x 15 cm).
Top with the finely chopped hazelnuts. Put in the refrigerator to chill.
When it is set, cut into small squares with a sharp knife. Remember, keep these and all treats small — no more than a 1x1 inch square. Store in the refrigerator or freezer.
 
#KetoVegan #LowCarbChocolate #KetoSnacks #SugarFreeTreats #VeganDesserts #ChocolateLover #KetoBaking #HealthyIndulgence #PeanutButterLovers #EasyKetoRecipes
 
Valuable Resources
For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
 
Host Bio
Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan
Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
Facebook group: https://www.facebook.com/groups/821471059206067
Email: contact@rachelgtherapy.co.uk
https://theketovegan.podbean.com/