The Keto Vegan

#63 Tofu Transformation: 3 Keto-Friendly Ways to Love It!

Welcome to The Keto Vegan Podcast! Today, Rachel is diving into a topic she once had strong feelings about—Tofu. For the longest time, she hated tofu—the texture, the bland taste, it just didn’t work. But over time, Rachel discovered a few game-changing ways to prepare tofu that transformed her opinion completely. In this episode, she’ll share three delicious, keto-friendly methods that made tofu not only bearable but truly enjoyable. Whether you're a tofu skeptic or a fan looking for fresh ideas, you’re in the right place. Let’s get cooking!
Thai green curry
3 packs of Pressed Tofu 3x280g Carbs 9.24g          Fat 65.52g
400g baby button mushrooms Carbs 0                 Fat 0g
Green Curry Paste (Thai Taste) Carbs 12.5g           Fat 3g
250g Pak Choi Carbs 4.5g            Fat 0g
2 Aubergines Carbs 8g               Fat 0g
1 Green Bell Papper Carbs 2.5g            Fat 0g
1 pack spring onions 100g Carbs 2.9g            Fat 0g
8 cloves garlic Carbs 1g                Fat 0g
3 cans coconut Milk (400ml per can) Carbs 32.4            Fat 177.6g
2 cans water chestnuts (225g per can) Carbs 22.5            Fat 0g
Cauliflower florets 900g bag Carbs 31.5             Fat 0g
TOTAL Carbs 127.04         Fat 246.12
Made 26 portions. Per portion:                             Carbs 4.9g            Fat 9.5g
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/
 

#62 Obesity and Dieting: The Weight of the Problem

In this episode of The Keto Vegan podcast 🥦, we explore the global obesity crisis and the challenges of dieting 🥬. With 64% of adults in the UK overweight and 1 in 8 people worldwide living with obesity, this issue is more urgent than ever. We ask: if obesity were treated like addiction, would governments take stronger action?
 
We dive into why diets so often fail, with 95% of people regaining lost weight due to restrictive eating and biological changes that make weight loss harder. We also discuss the psychological toll of obesity, where 82% of people blame themselves for their condition, leading to shame and missed opportunities for help.
 
But it’s not all bad news. We introduce the vegan keto diet as a sustainable solution for weight loss, focusing on nutrient-dense, plant-based foods. Throughout the episode, we share practical tips on how to implement this lifestyle and tackle common dieting challenges.
 
We also look at the role of the food industry in promoting ultra-processed foods 🍩🍧 and the need for stricter regulations to protect public health, especially for children. With personal stories and real-world advice, this episode offers both insight and inspiration for those looking to make healthier changes.
 
Information Links from Episode
Are you 7x more likely to die from obesity than smoking? I did my research AFTER the episode! 🤦‍♀️. Here’s the research. I wasn’t completely wrong – it may not be 7x but it is growing:
The Health Risks of Obesity https://www.rand.org/pubs/research_briefs/RB4549.html
Obesity Is More Deadly Than Smoking – Here’s Why https://www.orlandohealth.com/content-hub/obesity-is-more-deadly-than-smoking-heres-why
Dy’s Episode – Mental Health and Keto. #18 How Keto Vegan Changed Dy’s Life: A Bipolar Survivor’s Story
YouTube https://youtu.be/BXunW-tBQtA
Podcast: https://www.podbean.com/eas/pb-58udh-14e9e3c
 
Research for this episode:
Weight-Loss Statistics 2024 March 29th 2024 US article https://www.greatgreenwall.org/supplements/weight-loss-statistics/
Diet Failure Statistics 2024 – US article https://www.greatgreenwall.org/supplements/diet-failure-statistics/
UK children shorter, fatter and sicker amid poor diet and poverty, report finds The Guardian March 29, 2024 https://www.theguardian.com/society/article/2024/jun/19/uk-children-shorter-fatter-and-sicker-amid-poor-diet-and-poverty-report-finds
 
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/

#61 Beyond Diets: It’s All In Your Head!

Welcome to The Keto Vegan Podcast! 🌱✨
In this episode I talk about my personal experiences of how I best lose weight. And, surprise, surprise, it’s nothing to do with the food. It’s ALL about the mindset!  We all know what to do to lose weight, so why don’t we do it consistently? It’s about taking full responsibility and recognising that every moment is a choice.
In this episode, I also discuss about the book “Whole Brain Living” by Jill Bolte Taylor. This fascinating book explores the four different characters in our brain and their unique roles. One of these characters, Character 2, is responsible for so much of our behaviour and choices!
Join us as we explore these topics and more, helping you navigate the keto vegan lifestyle with confidence and joy. Let’s get started! 🎧🌿
#IAmEnough#There is nothing more important that you feel good. Abraham Hicks
Jill Bolte Taylor
Website: https://www.drjilltaylor.com/
Ted Talk “My Stroke of Insight” on YouTube https://www.youtube.com/watch?v=UyyjU8fzEYU
Book from Amazon: https://www.amazon.co.uk/Whole-Brain-Living-Anatomy-Characters/dp/1788176987/ref=tmm_pap_swatch_0?_encoding=UTF8&dib_tag=se&dib=eyJ2IjoiMSJ9.-MaUtN3U7u5Ee9FUN1IaKHklKWpTR3k2x_cs3CqbD6MIFvrJJhlpbqPTUHm5BmGkVbSWmhg6sh-2-6ObuvzsqlQANwyAiPDUJzcwo6ACVqA.grUmQbacktSmLWHF-LriXNeTQhMG1NEl9LyIxb5Gizc&qid=1725458160&sr=8-1
Valuable Resources
Links to my Ghinn’s Tonic blog on the brain: https://www.rachelgtherapy.co.uk/our-incredible-brain
My @RachelGhinn YouTube channel with various visualisations and trances: https://www.youtube.com/@rachelghinn
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/

#60 Mangosteen Magic? My Southsea Vegan Restaurant Experience

Welcome back to The Keto Vegan podcast! I’m Rachel, your host, and I’m so excited to share today’s episode with you. Recently, I finally got the chance to visit Mangosteen, a vegan and vegetarian restaurant in Southsea that I’ve been eyeing on Facebook for what feels like forever. Their photos always look so mouthwatering, I just couldn’t resist any longer—especially after my middle daughter and her partner went without me! So, I grabbed my eldest daughter and my granddaughter, and off we went for a little foodie adventure.
Now, my expectations were sky-high—after all, I’d been drooling over their dishes for months! Did Mangosteen live up to the hype? Well, it didn’t quite reach the lofty heights I’d imagined, but it was still a good experience, and I’m already planning my next visit. In this episode, I’ll be diving into what we ordered, what we loved, and what could have been a bit better. Let’s get into it!
Valuable Resources
Mangosteen links:
https://www.facebook.com/Mangosteensouthsea
https://www.mangosteensouthsea.co.uk/
https://www.mangosteensouthsea.co.uk/lunchmenu
https://www.mangosteensouthsea.co.uk/gallery
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/

#59 Sugar: The Silent Saboteur

In this episode of The Keto Vegan Rachel addresses what she calls ‘The most addictive substance on the planet!” Listen to this episode to find out more about that substance we all try to avoid on the keto diet.
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
The Science:
Sugar addiction: the state of the science https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5174153/
Is Sugar More Addictive Than Cocaine https://www.ramsayhealth.co.uk/blog/lifestyle/is-sugar-more-addictive-than-cocaine
Sugar Is a "Drug" and Here’s How We’re Hooked https://www.healthline.com/health-news/addiction-sugar-acts-like-drug-in-the-brain-and-could-lead-to-addiction-091813
Is Sugar a Drug? Addiction Explained https://www.livescience.com/40749-addiction-drugs-sugar.html
Sugar addiction: pushing the drug-sugar analogy to the limit https://pubmed.ncbi.nlm.nih.gov/23719144/
Is Sugar Addictive?  https://www.psychologytoday.com/intl/blog/cravings/202209/is-sugar-addictive
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/

#58 Keto Vegan Cocktails: Shaken, Stirred & Shared

In this episode of The Keto Vegan podcast, I’m joined by Luke and Kingsley for some festive fun. Nearly a year ago, while still working as a teacher, I did a lot of forward planning and recorded this episode where we made a delicious creamy, raspberry cocktail. Things got a little tipsy, and I decided to hold off on sharing it until now. But now that I’ve moved on from teaching, it’s time to let you in on the fun. Join us as we mix up some holiday cheer—better late than never! Enjoy responsibly!
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/

#57 Keto Vegan at the Festival: Rachel's Glamping Adventure

In this episode, Rachel takes listeners on her recent adventure to The Wickham Festival in Hampshire, UK. Determined to stay true to her keto vegan lifestyle, Rachel set out to explore the festival's offerings with her two sisters and brother-in-law. The family opted for a glamping tent, which turned out to be less luxurious than anticipated – no electricity and no proper bed, a far cry from her expectations of glamorous camping.
Armed with more preparation than her previous school trip to Paris, Rachel navigated the festival with high hopes for abundant vegan food stalls. Despite the limited options, she successfully maintained her keto vegan diet throughout the event. The few days spent at the festival were incredibly relaxing, and to everyone's surprise, the English weather was delightfully pleasant.
Join Rachel as she shares her experiences, challenges, and tips for staying keto vegan while enjoying festival life.

#56 Keto Vegan Espresso Martini Mayhem!

Rachel and Luke (see episode #28 Keto Vegan Kickstart: Two Weeks with Luke and Kingsley - Unveiling Challenges, Tips, and Laughter!) meet for a drinks eve and decide to record for a podcast too!
This is before Rachel launched the podcast but was recording as much as she could for future episodes.
 
Rachel has waited until she retired from teaching before allowing this one to go ‘out there’. Definitely not acceptable to show students a tipsy teacher!
 
She’d had a G&T before she started!
She wasn’t using measures.
She makes a mess
She swears
She’s gets it wrong more than once
 
Best Moments
“I can feel it getting colder, as I’m shaking. Coffee is still going everywhere!”“Let’s just taste that to see what it is like and see how cold it is.”
Luke: “When does the sugar-syrup go in?”
“And it helps to put the sugar syrup in as well!!!!”
“hmmm, that was too much sugar syrup, I don’t like things too sweet.”
“This could be one of the bloopers reels!”
“Hey, it’s Rach, the vegan martini!”
Luke: “You can be a vegan martini, you can identify as whatever you want!”
 
Frangelico – carb count in 1oz of Frangelico there are 11g of carbs!!!!!!!
Sugar free syrups: Amazon do a selection.
Frangelico link – I’m not giving a link because it’s almost pure sugar!
 

#55 Redefining Strength: Kate Galli on Integrity, Passion, and Veganism

Welcome to another episode of The Keto Vegan Podcast! I'm your host, Rachel, and today we have an incredibly inspiring guest, Kate Galli. Kate is not only a dedicated personal trainer but also a passionate vegan health coach. Her journey to veganism is both compelling and enlightening, and I'm thrilled to share her story with you.
Kate's transition to veganism has been a transformative journey. Starting as a vegetarian at 16, she spent years gradually moving towards a fully vegan lifestyle. For the past eight and a half years, Kate has embraced veganism wholeheartedly. This journey was profoundly influenced by her mother and Kate's unwavering love for animals, which began when she was a typical little girl who adored animals but, paradoxically, also ate them.
A pivotal moment for Kate was when a friend pointed out, "If I eat an animal, that animal needs to die!" This simple yet powerful statement sparked a deep reflection in her. Kate realized she had been misled by marketing propaganda, which portrayed a false narrative of happy farm animals. She recalls with shame how she once consumed up to 21 free-range organic egg whites a day, believing it was a humane choice.
The turning point came when Kate watched the documentary "Cowspiracy." It was then she understood that if she was vegetarian for the animals, she had to be vegan for the animals. Despite her fears of losing the muscular physique she had sculpted over two decades, Kate chose to prioritize her integrity and the well-being of animals over her vanity. And spoiler alert—only good things happened!
Throughout her journey, Kate's core emotional states of freedom, integrity, and passion have driven her. As a personal trainer, she emphasizes the importance of clarity in one's goals and the intense emotional connection to the "why" behind those goals. Kate's story is a testament to the power of aligning one's actions with their deepest values and the profound positive impact it can have.
Join us as we dive deeper into Kate Galli's inspiring journey to veganism, her dedication to animal rights, and her passion for helping others achieve their health and fitness goals through a compassionate lifestyle. This is an episode you won't want to miss!
Best Moments
“I was that typical little girl that loved animals and ate animals”
When Kate was 16 a friend said to her: “If I eat an animal that animal needs to die!”
“I’d been lied to. I believed the marketing propaganda ‘nothing to see here, our cows are happy, our chickens are happy’. I bought free range organic eggs, I’m ashamed to say I ate up to 21 free range organic egg whites a day!”
“The documentary was Cowspiracy, I had no choice! I realised if I was vegetarian for the animals I must be vegan for the animals.”
I was fearful, I thought this body I’d sculpted over two decades … I thought I’m going to lose muscle, I’m going to gain fat, I’m going to get all weak. But it’s about more than my vanity, so I became vegan. Spoiler it’s only good stuff that happens”
The personal trainer in me always goes back to getting really clear on what your goal is, and the why of your goal, and the huge emotional intensity attached to that ‘why’.
 
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
 
Guest Bio: Kate GalliPersonal Trainer - Vegan Health CoachWebsite: http://www.strongbodygreenplanet.com To help you create a BODY and LIFE you LOVE by successfully managing your TIME and your MIND.
Kate’s book/journal – click on this link: My Plant Positive Journal is Available NOW.“In this journal you will learn how to consistently prioritise food, exercise and other healthy habits that build on each other to have a compounding and lasting effect. 
Plus, if you are up for it - and I hope you are, I have geared these habits towards living a healthy, plant-based lifestyle.”Kate’s Podcast: PODCAST: Healthification
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/

#54 Sunny Bites and Spicy Delights: Easy Keto Vegan Summer Lunches

Welcome to another episode of "The Keto Vegan," your go-to podcast for all things delicious, plant-based, and low-carb! Today, Rachel dives into the sunny world of easy summer lunches. On the menu there is a little something for everyone. First up, stuffed peppers with a kick of chilli—perfect for those who like their veggies with a bit of spice. Then there's Rachel’s personal favourite: marinated chicken with a satay sauce that's so thick, you'll need a jackhammer to get through it. Don't worry, it tastes amazing!
For her carb-loving friends, Rachel has some classic summer staples—potato salad and corn on the cob.
So, grab your sunscreen, pull up a chair, and let's get cooking! This is "The Keto Vegan," where we make summer lunches so good, even your non-keto friends will be asking for seconds.
Key Takeaways 
Satay chicken with satay sauce
Chilli in stuffed peppers
Keto coleslaw – no carrot, red cabbage, celeriac.
Potato salad for the guests, not keto!
Corn on the cob – also not keto and for the guests
Best moments 
“I hope it’s going to be easy… I haven’t started It yet!”
“It took me about 5 minutes to find this… do you remember ‘Pampered Chef’?
The problem with ordering online, you can’t pick, but it’s easy for time.”
“I’m sure I’m forgetting something, I will find out what it is as I go along.”
“I then chopped those dodgy pepper… don’t tell those who ate it!”
“You can tell most of my cooking isn’t tidy.”
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/