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Episodes
Thursday Mar 07, 2024
Thursday Mar 07, 2024
In this episode of the Keto Vegan, we delve into a transformative journey centred around the mantra: "Don't Judge." In this episode, we explore the profound notion that everyone is doing the best they can with what they have.
Rachel shares a personal journey of sudden transformation towards plant-based living and veganism, highlighting the challenges faced in understanding and embracing those who may not yet grasp this lifestyle choice. Through introspection and growth, it becomes clear that forcing change upon others only breeds resistance. True change must come from within.
We’re reminded to be patient, kind and loving, both to ourselves and others. By releasing the shackles of self-judgment, we unlock the capacity to see beyond surface differences and connect on a deeper level. Through insightful breathing exercises and reflective questions, we learn to embrace ourselves fully, quirks and all.
Moreover, the podcast delves into the importance of navigating relationships with those we may not naturally click with, emphasizing the value of kindness, respect, and inclusivity. Each individual has the right to be treated with compassion and empathy, regardless of differences in opinion or perspective.
Join us as we embark on a journey of self-discovery, acceptance, and genuine connection. It's time to let go of judgment and embrace the beauty of diversity and understanding.
Best Moments:
Everyone is doing the best they can with what they have.
My transformation to plant based and veganism was intense, I’ve had to learn a lot how to be kind to people who don’t get it yet.
When people are forced to change their minds, they’re not going to.
We have to find the way ourselves.
Everybody is doing the best they can with what they’ve got.
Most of us ate meat … until we got ready to change,
Be patient, be kind, be loving.
Stop judging yourself. When we stop judging ourself, something magical happens and we stop judging others.
Key Takeaways
Put your hand on your heart, close your eyes and say to yourself:
what is it like to be me when I’m not judging myself?
What is it like to be me when I don’t judge myself?
Do this over and again for 10 to 15 minutes.
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/
Thursday Feb 29, 2024
Thursday Feb 29, 2024
Welcome to The Keto Vegan podcast, your ultimate destination for all things plant-based and ketogenic! In today's episode, we're diving into the flavourful world of sauces with a special focus on crafting a simple yet delicious keto vegan burger sauce. Join me as we explore innovative ways to enhance your culinary journey while staying true to your dietary preferences. So, grab your apron and let's get saucy with Rachel's tantalizing creation!
Best Moments
“I think I say one of my favourite things every time I do an episode of food don’t I!”
“It won’t last that long because I put it on about everything”
“I love, just love, the taste of dill”
Key Takeaways
For once, Rachel actually uses scales so you can be precise with your measurements!
This is the sauce that Rachel makes the BurgerSlaw with (see episode #4)
Ingredients
Heinz vegan mayo 600g
Tomato puree 45g
Chili paste – less than 1g
French’s Yellow mustard 14g
Garlic paste 5g
Cayenne pepper – ¼ teaspoon
Stevia liquid 5 drops
3x20g bags of dill – remove stems left me 37g
Method – chuck in and mix up. The usual method Rachel uses!!!
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/
Thursday Feb 29, 2024
Thursday Feb 29, 2024
Welcome to The Keto Vegan podcast, your ultimate destination for all things plant-based and ketogenic! In today's episode, we're diving into the flavourful world of sauces with a special focus on crafting a simple yet delicious keto vegan burger sauce. Join me as we explore innovative ways to enhance your culinary journey while staying true to your dietary preferences. So, grab your apron and let's get saucy with Rachel's tantalizing creation!
Best Moments
“I think I say one of my favourite things every time I do an episode of food don’t I!”
“It won’t last that long because I put it on about everything”
“I love, just love, the taste of dill”
Key Takeaways
For once, Rachel actually uses scales so you can be precise with your measurements!
This is the sauce that Rachel makes the BurgerSlaw with (see episode #4)
Ingredients
Heinz vegan mayo 600g
Tomato puree 45g
Chili paste – less than 1g
French’s Yellow mustard 14g
Garlic paste 5g
Cayenne pepper – ¼ teaspoon
Stevia liquid 5 drops
3x20g bags of dill – remove stems left me 37g
Method – chuck in and mix up. The usual method Rachel uses!!!
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/
Thursday Feb 22, 2024
Thursday Feb 22, 2024
Sticking with any lifestyle change can be tough, and the keto vegan path is no exception. But don't worry, fellow plant-powered keto adventurer! In this episode, we delve into the mind-body connection and explore powerful tools like hypnotherapy, affirmations, and Emotional Freedom Technique (EFT) to help you unlock inner strength, overcome challenges, and stay motivated on your keto vegan journey.
And don’t forget to share your own experiences and questions with me!
Key Takeaways:
Dieting is not about the food you eat – it is all about your thinking. Hypnotherapy can really help get your head into the diet. Rachel is a qualified Solution Focused Clinical Hypnotherapist and has created a trance you can listen to. Link below.
Happiness is all about what’s inside. “Be happy for no reason, like a child. If you are happy for a reason, you’re in trouble, because that reason can be taken from you.” Deepak Chopra
Rachel talks about Affirmations and Afformations (no, that’s not a typo!)
Emotional Freedom Technique (EFT) is a very helpful method to support you in breaking free from anything in your life you want to change. Rachel recommends a audio book by Jessica Ortner that she found very helpful. Link below.
Best Moments:• “It’s a work in progress.”• “Eating food for me has always been an issue. That’s how I found the keto diet.”• “Food has been my love, my comfort, ... but it’s knowing that food doesn’t love you, food is just nutrition”• “We need to find where that pain is, that lack is, and fill it with something much healthier.”• “Our thoughts aren’t real, they’re just thoughts.”• “Meditation, mindfulness is absolutely crucial.”• “You don’t have to do the work, I’m doing the work for you.”
Valuable ResourcesEating Control trance via the Rachel G Therapy YouTube channel: https://youtu.be/K3tJwY_0foMJessica Ortner ‘The Tapping Solution for Weight Loss 7 Body Confidence’ • Amazon: https://www.amazon.co.uk/Tapping-Solution-Weight-Loss-Confidence/dp/1781802920• Hay House https://www.hayhouse.co.uk/tapping-solution-for-weight-loss-body-confidence-3 Noah St John “The complete Afformations Guidebook. 28 days to a more abundant lifestyle.” Website: https://noahstjohn.com/ For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-howFor a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
Host BioRachel, 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/
Thursday Feb 15, 2024
Thursday Feb 15, 2024
In this episode Rachel guides you through foods to chomp, chuck or choose. She answers the questions asked by so many of you such as ‘What can I eat on a keto vegan diet?’ ‘What should I avoid on a keto vegan diet? The keto diet is a high fat, low carb, moderate protein way of eating and great for health and weight loss. The keto vegan is also kind to animals and the planet. Win win win!
For a fabulous food list that Rachel has created to help her choose the right foods you can click here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
Chomp:
Low carb veg
Healthy fats
Plant based proteins that are low in carbs
Beverages – black tea, coffee, plant milks such as almond, white spirits (rum, vodka, gin) and diet sodas
Sweet things – raspberries, double cream, brownies (see episode #25)
Condiments – mayonnaise, salt, pepper, mustard, herbs and spices
Cream cheese
Seed crackers (see episode 21)
Chuck:
Starchy vegetables
Potatoes
All crisps
Corn
Sweet potatoes
Beans and legumes (chickpeas, lentils, black beans)
Peas
Grains
Bread
Pasta
Rice
Fruits
Anything other than raspberries and blackberries
Processed vegan foods with added carbs and sugar
Sneaky sugars
Cheese
Low fat products
Sweetened beverages
Cakes cookies etc.
Condiments
Ketchups, BBQ sauce, salad dressings
Drinks
Fruit juices
Beer
Cider
Chocolate even vegan choc.
Choose
Wines? Go for dry – look at a link below for more information
Look at keto list with carbs and high fibre – the products highlighted in dusky pink
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
Low carb wines: https://perfectketo.com/keto-wines/
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/
Thursday Feb 08, 2024
Thursday Feb 08, 2024
In today’s episode of The Keto Vegan Podcast, Rachel talks about carbs and intermittent fasting. She’ll be diving into the world of carbs, what they do to our bodies, how they fit into a keto diet and how many we can eat on a keto diet. She then talks about how to introduce intermittent fasting and what health benefits there are to this.
Key Takeaways
The keto diet is a low carb, high fat diet that aims to put your body into a state of ketosis.
Your keto diet can be broken down into percentages of fat, protein and carbs. Carbs 5-10%; Protein 20-35%; Fat 60-75%
When in ketosis your body burns fat instead of carbs for fuel.
Fiber is a type of carb that your body cannot digest, so it does not affect your blood sugar or ketosis. Fiber also helps you feel full and supports your digestive health.
Counting calories doesn’t work – our focus needs to be on metabolic fitness.
The 5-1-1 method. Fast for 5 days 15-17 hours, fast for one day for 18 hours and take one day off
Best Moments
“With the keto diet your body stays in fat-burning mode.”
“When you are choosing carbs on this diet, choose the ones that are high in fibre.”
“Counting calories doesn’t work.”
“There’s a great thing about being a fat burner… Our bodies are better designed to be fat burners.”
“… insane mental clarity!”
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/
Thursday Feb 01, 2024
Thursday Jan 25, 2024
Thursday Jan 25, 2024
In this episode of the Keto Vegan Rachel will be sharing the ins and outs of this Rachel Recipe, from its nutritional value to the unexpected twists and turns she encounters in the kitchen. Spoiler alert: mistakes will be made!
Best Moments
“It’s very interesting. You should try it!”
“You don’t have to use liquid smoke but I really, really love it, and if I can put it in something I do!”
“You can see what the ‘count’ is underneath.”
“I know I managed to squeeze it all in, let’s see how I managed to do that!”
“I should have left it that dry, but of course I didn’t! This is what happens when you do things for the first time and you’re videoing it!”
“Retrospect is a wonderful thing!”
Ingredients and Nutrition
Sliced Mushrooms
Chestnut mushrooms
mince
Chopped toms can
This bacon lardons
Sesame oil
smoked paprika
Green pepper
spring onions
Garlic
garlic paste
Tomato puree
Liquid Smoke
Courgettes
Spinach
FF Cream cheese
butter flora plant
Mayo
Sheese grated mozzarella
Sheese Grated cheddar
25 Portions with Sheese gives you:
Fat 35g
Carbs 11g
Fibre 5g
Protein 15g
25 Portions without Sheese gives you:
Fat 30g
Carbs 8g
Fibre 5g
Protein 15g
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/
Thursday Jan 18, 2024
Thursday Jan 18, 2024
Hey there, Keto Vegan enthusiasts! I'm Rachel, your host, and I'm beyond excited to welcome you to another episode of The Keto Vegan Podcast. Today, I've got something special for you – a firsthand account of the keto vegan lifestyle from two incredible individuals, Luke and Kingsley, who happen to be close friends of mine.
In this episode, we dive deep into their two-week journey experimenting with the dynamic fusion of keto and veganism. Luke and Kingsley generously open up about the challenges they faced, the surprising discoveries they made, and the valuable tips they gathered along the way. It's a candid conversation filled with laughter, insights, and a genuine exploration of the intersection between the ketogenic and vegan diets.
Whether you're a seasoned keto vegan or just starting out on this unique dietary adventure, you won't want to miss the wisdom and experiences these two bring to the table. So, grab your favourite keto vegan snack, settle in, and join us for a lively discussion that might just inspire your next culinary escapade. Let's get ready to unlock the secrets of the keto vegan lifestyle together!
If you enjoy this podcast, please leave me a review and share it with your friends. Thank you for listening and stay tuned for the next episode.
Key Takeaways: These key takeaways provide a glimpse into the practical aspects of navigating the keto vegan lifestyle, offering valuable insights for both beginners and seasoned enthusiasts.
Strategic Planning Pays Off: Luke and Kingsley emphasise the importance of meticulous planning when diving into the keto vegan lifestyle. Being well-prepared not only streamlines your journey but also ensures a smoother transition.
Budgeting for High-Protein Vegan Choices: The duo sheds light on the financial aspect, highlighting that maintaining a high-protein vegan diet can be a bit pricey.
Batch Cooking Leads to Success: Luke & Kingsley didn’t batch cook but when they do it again want to ask Rachel to do the big batch cooking for them so they can have a wider variety of choices.
Impressive Weight Loss: In just two weeks, both Luke and Kingsley experienced a significant weight loss of about 14lbs each. They unpack their individual journeys, shedding light on the transformative power of the keto vegan approach in a relatively short period.
Best moments
“It’s all about preparation”
“There were two things for me that made it quite difficult.”
“The food here is amazing. The way you cook it and the products you use is amazing.”
“Food is a very big reward for me.”
“Batch cooking is the way to go boys!”
“If you’re going to someone else’s house for dinner – take something!”
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 Bios
Luke and Kingsley have known Rachel for a number of years now. They are engaged and getting married in May and have asked Rachel to be their Master of Ceremonies. They often sample her cocktails and are always on the invite list when Rachel is hosting a dinner party. Rachel considers them part of her family.
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/
Thursday Jan 11, 2024
Thursday Jan 11, 2024
Hello, lovely viewers! I'm Rachel, and welcome to a mouth-watering episode of The Keto Vegan. Today, I’m diving into the world of irresistible flavours as I whip up a sensational dish: no-chicken satay skewers.
The star of the show? Succulent no-chicken skewers marinated to perfection, soaking up all the aromatic goodness. But wait, the magic doesn't stop there – I’m complementing these skewers with an utterly delectable satay sauce that will leave you wondering why you haven't tried this combo sooner.
So, grab your apron and join me in the kitchen as we embark on a culinary adventure, blending the best of keto and vegan worlds into a symphony of flavours. Get ready to indulge in a guilt-free feast that proves you can have it all – deliciousness without compromise. Let's get cooking, Keto Vegan style!
Chicken Satay Marinade:
3 tablespoons sesame oil
2 stalks lemongrass (white parts only)
2 cloves garlic (peeled)
Bunch of Spring Onions
2 teaspoons ground turmeric
2 teaspoons ground coriander
1 teaspoon chili powder
salt to taste
2 tablespoons of Liquid Smoke
2 tablespoons sugar free maple syrup
No-Chicken pieces of your choice. I used 1 pack of What The Cluck and 1 pack of Richmond Chargrilled No-Chicken pieces. I like both and still can’t decide which is my favourite!
Blend all the Marinade ingredients in a food processor. Add a little water or more oil if needed.
Combine the no-chicken and the Marinade together, stir to mix well. Marinate the chicken for 6 hours in the fridge, or best overnight. When ready, thread 3-4 pieces of the no-chicken onto the skewers.
Put them in a baking dish/tray and put in the oven on gas 160C. Turn every 5 minutes, coating with the marinade until cooked - the size of the pieces and cooking instructions on your protein will give you an idea of how long you should cook them for.
Serve hot with the warm satay sauce.
Satay Sauce:
500ml Coconut cream
1tbs Sesame oil
3 very heaped tbs of smooth Peanut butter
2tsp Garlic paste
1tsp Tamarind paste
2tsp Rice vinegar (in the recording Rachel added 3 and a bit teaspoons but the end flavour was too vinegary!
Chili's – to taste. Don’t do what Rachel did and put them all in!
¼ tsp Chili powder
¼ tsp Cayenne pepper
2tsp Smoked paprika.
1 tbs Truvia Caster
3tsp Dark soy sauce
Juice of half a Lemon
Heat all ingredients and only simmer if you need to thicken up the sauce.
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
Liquid Smoke – you can buy this from Amazon: 472ml https://amzn.to/3sffA1o
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/
About Rach
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.