The Keto Vegan

#32 Chomp, Chuck or Choose: The Ultimate Keto Vegan Menu Decisions!

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/

#31 Carb Chronicles & Fasting Feats: Navigating the Keto diet!

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/
 

#30 Starting the Keto Vegan Diet: Seven Steps to Success

#29 No Pasta, No Problem: A Keto Vegan Lasagne Recipe

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/
 

#28 ”Keto Vegan Kickstart: Two Weeks with Luke and Kingsley - Unveiling Challenges, Tips, and Laughter!”

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/

#27 Sensational Satay: Keto Vegan Style – Skewering Expectations!

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/

#26 Veganuary Vibes: From Newbies to Pros, Unveiling the Delicious Benefits and Pro Tips!

Welcome back, Keto Vegans! In this week's enlightening episode, I'm serving up a plate of insights into the incredible benefits of embracing Veganuary – whether you're a first-timer or a seasoned plant-based pro. Get ready to discover why this global movement is not just a January trend but a game-changer for your well-being and the planet.
I'll be unravelling the fantastic advantages that Veganuary brings, from jumpstarting your health journey to contributing to a more sustainable and compassionate world. Whether you've never dipped your toes into the plant-based pool or you're a seasoned vegan looking for some fresh inspiration, this episode has something for everyone.
But it's not just about the benefits; I've got some fabulous tips up my sleeve to make your Veganuary journey a breeze. From navigating the grocery store aisles to mastering the art of flavour-packed plant-based cooking, we're covering it all. So, whether you're a curious carnivore or a veggie-loving veteran, join me, Rachel, as we explore the transformative power of Veganuary and unlock the secrets to a healthier, more vibrant you. Let the plant-powered adventure begin!
Key Takeaways
Conquering Veganuary Jitters
Tips & Tricks for Plant-Powered Prowess
Finding Your Vegan Tribe
Remember, Why We're Here
Valuable ResourcesVeganuary links and resources:
https://veganuary.com/
To sign up: https://veganuary.com/try-vegan/
Press Pack: https://veganuary.com/wp-content/uploads/2023/12/UK-Veganuary-2024-Press-Pack-2.pdf
Daily dozen checklist: https://veganuary.com/wp-content/uploads/2023/12/Veganuary-Daily-Dozen-Checklist-2023.pdf
Veganuary YouTube channel: https://www.youtube.com/@VeganuaryCharity
Happy Cow app: https://www.happycow.net/mobile
Ocado 50% off all Redefined Meat until 23rd Jan 2024 https://www.ocado.com/search?_hsenc=p2ANqtz-8xuheMrhA268x_4AzdLD5ekCfb_24CWs-lZAy14GXtde3T0TRrLtwX-i6s63q171ad4_kJ6Vwp3FbBbcr34bfpWwkTnA&_hsmi=288472159&entry=redefine&utm_campaign=UK_02_01_ocado&utm_medium=email&utm_source=Newsletter
Squeaky Bean – one of my favourite, eat cold, no cooking needed, protein products. Careful with the carb counts though: https://www.squeakybean.co.uk/
Good tasting and quality Vegan Cheeses can be bought in any of these online stores:
I Am NUT OK https://www.iamnutok.com/
Strictly Roots https://www.strictlyrootsvegan.co.uk/
La Fauxmagerie https://lafauxmagerie.com/
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/
 

#25 Decadent Delights: Peanut Butter Fudge & Chocolate Brownies Extravaganza

Hello, Keto Vegan enthusiasts! Welcome to another delicious episode of The Keto Vegan podcast. Today, I'm whipping up a treat that's going to satisfy your sweet tooth and elevate your taste buds to a whole new level. Get ready for a mouthwatering adventure as we dive into the world of indulgence with my special Peanut Butter Fudge infused with a twist – a generous splash of peanut butter liqueur. Yes, you heard it right! We're taking the classic fudge recipe and giving it a keto-friendly, vegan makeover that will leave you craving for more.
But that's not all; we're doubling the delight by baking up some decadent Chocolate Brownies that perfectly complement the rich and creamy fudge. Whether you're a seasoned keto veteran or just starting your vegan journey, this episode is packed with flavour, texture, and the perfect balance of sweetness. So, grab your apron, join me in the kitchen, and let's create a symphony of flavours that will redefine your keto vegan dessert experience. Let the aroma of peanut butter and chocolate fill your kitchen as we embark on this delectable culinary journey together. Get ready to treat yourself guilt-free on The Keto Vegan podcast!
Best Moments
“Next time I will use only 50g of the sugar.”
“You can’t take it out once you’ve put it in!”
“We know already don’t we! I am no chef for sure”
Ingredients & Instructions:
Brownies:  Serves: 16
Ingredients
60g almond flour
40g cocoa powder
½ teaspoon baking soda
100g Truvia brown sugar
½ teaspoon salt
90g chocolate, roughly chopped
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
OR
Orgran No Egg, Egg Replace for 2 eggs.  If using this you may need to add a bit of plant milk once mixed.
60g no added sugar chocolate chips or roughly chop some low sugar dark chocolate or you can get these from Amazon: https://amzn.to/48uLuXQ
70g Walnuts chopped (optional)
What to do
If using flax eggs, first prepare these by combining the ground flax with water. Allow to sit for 15 mins while preparing the rest of the batter.  If using egg replacement follow the instructions on the box to make 2 eggs.  The results are better with the Orgran No Egg.
Preheat your oven to 180°C and line an 8x8 inch square pan with parchment paper.
In a large bowl combine the almond flour, sugar, cocoa powder, baking soda and salt, set aside.
In a medium microwave melt the 90g of chopped chocolate. Once melted add in the peanut butter and stir to combine.
Allow to cool slightly then stir in the coconut oil, then the maple syrup, vanilla and eggs and whisk until evenly combined.
Whisk the dry mixture into the wet until just combined (be careful not to over mix). Then fold in the chopped chocolate and walnuts.  It is at this stage that you’ll know whether you need to add some plant milk – just a tiny bit at a time until you get a slightly wet batter.
Transfer the batter to the lined baking pan and bake for 20-25 minutes or until just set in the centre.
Allow to cool completely to room temp before cutting into squares.
Store covered in the refrigerator for up to 4 days or freeze and thaw for another time.
Chocolate Peanut Butter Fudge:
Ingredients
510g sugar free chocolate, chopped or chips
1 carton coconut cream
2 teaspoons vanilla extract
70g Truvia for Cooking caster
1/4 teaspoon salt, optional
60g peanut butter, warmed in the microwave for 30 seconds once ready to add to the fudge
2 double measures of Peanut Butter liqueur
Instructions
Line an 8 x 8-inch tin with parchment paper, set aside.
In a bain-marie, combine the chocolate and the coconut milk. Heat until fully melted and them remove from the heat - you don't want to overcook the chocolate.
Add the vanilla, and salt (if using) and Truvia and mix well.
Add the liqueur and taste to test.
Transfer into the prepared tin.
Melt the peanut butter Pour over the slightly melted runny peanut butter using a zigzag motion.
Using a knife, swirl the peanut butter through the chocolate.
Allow the fudge to set in the fridge for a minimum of 5 hours to overnight. Once the fudge has set, remove it from the tin and slice it into tiny squares.
Cover and store in the fridge for up to 10 days.
Notes
This will melt if left at room temperature so must be stored in the fridge at all times.
This fudge can be stored in the freezer for up to 3 months. To eat from frozen just thaw to fridge temperature and serve.
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/

#24 Thriving Through Tinsel and Temptations: A Keto Vegan’s Guide to Conquering Christmas Celebrations

Welcome to another episode of The Keto Vegan, the podcast where I delve into the world of Keto Veganism and navigate the challenges of festive celebrations. I'm your host Rachel, and today I’m tackling a timely topic: surviving the Christmas holidays with our keto and vegan principles intact.
In this episode, I'll be your guide through the seasonal maze, exploring the importance of planning ahead to maintain your dietary goals, strategies for coping with social pressure and resisting temptations, and the powerful tool of mindfulness to keep you centred amidst the holiday hustle.
So, grab your favourite keto-friendly snack and join us on this journey to not just survive but thrive through the Christmas festivities. Let's dive into the heart of the season and discover how to make it a joyous and fulfilling experience while staying true to your Keto Vegan lifestyle.
 
So many personal health benefits of following this diet, as well as the environmental benefits of course.  Health benefits include:
For example, studies have observed that vegans have a 75% lower risk of developing high blood pressure and up to a 78% risk reduction of type 2 diabetes.
What’s more, vegans tend to weigh less than non-vegans, and those who adopt vegan diets are more successful at losing weight than people who eat animal products.
The keto diet is well known for its effectiveness in weight loss, blood sugar control and reduced heart disease risk factors.
A study in 58 obese children and teens showed that participants following a ketogenic diet lost significantly more weight and fat mass than those on a low-calorie diet.
Ketogenic diets have also been shown to reduce heart disease risk factors, including high triglycerides, blood pressure and “bad” LDL cholesterol
 
Planning ahead is absolutely vital.
Highly likely you’ll get cravings especially when confronted with so much non keto food.
Visualisation can be essential – when wake up, visualise self being in control, powerful, happy, proud of yourself. 
How I’m planning ahead – I find vegan is easy, the keto bit is the more challenging especially as I’m entertaining and have opened up the food list to all who are coming! What I’m planning to give me a fighting chance!
Seed crackers, I’ve bought some vegan cheese from I Am NUT OK – some carb counts are high but others OK. I have a food list with carbs, fat, protein listed that I’m always editing – send me a screenshot that you follow my podcast and you can have access to it for free.
keto desserts such as raspberry cream pie (episode #23),
roast celeriac,
roast Jerusalem artichokes, Jerusalem artichoke is a rich source of complex carbs and, although high in natural sugars, has minimal effect on blood sugar levels. Jerusalem artichokes also offer a bit of protein, along with numerous vitamins and minerals.
if I was bothered for stuffing – there’s a link below, but I’d replace the sausage meat (this is an American recipe) with good old Beyond burgers defrosted and broken up.
I’ll be making cocktails but this is hard to make winter cocktails keto.
Low carb and vegan snacks: cream cheese on seed crackers, or with low carb veg/crudites
Coping with the social pressure and temptation
This can be the hardest and most challenging part of it.
You may well be judged.  How to cope with this? Be confident in your choices.  You’re the one that’s on this journey.  You have come to the decision to eat this way because of things that have happened in your past. You don’t need to explain it to them either!  But, if you do – BE KIND. Be respectful of where they are at.  Don’t get into a debate. 
Don’t do guilt trips (about the animals and environment). Most of us were also meat eaters in our pasts, I know my head was in the proverbial sand for such a long time and at the right moment I saw the right documentary that changed my life (more on this in Episode 1).  Who are we to judge?  If we are quick to judge others it tells us a lot about ourselves.
Talking of judging – set yourself realistic goals, track your progress – you can use urinalysis strips for this, find a healthy way to reward yourself for the effort you put in.
 
Mindfulness
What are your triggers?
Breathe.
Set a random alarm through the day – to check in with yourself..  I use a free app called RemindMe Play Store - image of a blue alarm clock with a red dice in front of it just in case you want to find this yourself.
Afformations – Noah St. John book and idea. Uses questions instead of “I am” statements. 4 steps to creating a new you using afformations.
Identify what you want and write it down
Form this into a ‘why’ question that assumes what you want is already true.
Give yourself to the question. Don’t answer it, focus on what you have, let your brain look for the answer. Read the Q, write it, say it, listen to it.
Take new actions (action is vital) based on your new assumptions about life.
Guided meditations – can be found on my YouTube channel @RachelGhinn – I’m a hypnotherapist, therapist and life coach so use this channel to post free visualisations and meditations. I’m also a secondary school teacher and have put on a few visualisations for my students.
“I am enough”
Could try Tapping – I found Jessica Ortner’s book “The Tapping Solution for Weight Loss and Body Confidence” helpful – I listened to it rather than read it which meant I could go through the tapping processes with her.
 
Finally – When you're hungry, eat. Eat what you keto vegan want, Eat consciously. When you think you're full - STOP.
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
Free visualisations from my other YouTube channel: http://www.youtube.com/@rachelghinn
Celeriac – how to cook it: https://www.greatbritishchefs.com/how-to-cook/how-to-cook-celeriac
Vegan Sausage Stuffing: https://ketovegetarianrecipes.com/vegan-sausage-stuffing-fennel-keto/#recipe
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/

#23: (No)Bacon, Berries, and Brussels – The Keto Vegan’s Riot of Flavour

Welcome to another mouthwatering episode of The Keto Vegan, where our fearless culinary adventurer, Rachel, is about to take you on a delightful journey through the realms of plant-based deliciousness. Brace yourselves, because this time Rachel has concocted a symphony of flavours that will leave your taste buds doing the tango.
In today's episode, Rachel dives headfirst into the kitchen to whip up a Raspberry Cream Pie that's so good, you'll be questioning why you ever thought dessert had to be a guilty pleasure. And just when you thought things couldn't get any more exciting, she introduces the bacon-blessed marvel that is Bacon Brussel Sprouts. Yes, you heard it right – bacon and Brussel sprouts in the same sentence, and trust us, these are not your grandma's boiled sprouts!
Prepare to be amazed as Rachel infuses these mini cabbages with a magic touch, turning them into a scrumptious sensation that might just convert even the most dedicated Brussel sprout sceptics. It's a culinary rollercoaster with a dash of humour, a sprinkle of magic, and a whole lot of flavour.
So, buckle up, Keto Vegans, as Rachel takes us on a flavourful ride through the world of keto-friendly, plant-based wonders. Get ready to tantalize your taste buds, learn some kitchen wizardry, and, of course, laugh along the way. Let the culinary adventure begin!
Raspberry Cream Pie
Serves 12
8-inch spring form tin with highish sides.
Ingredients
Base
70g Almond Flour
30g Unsweetened Cocoa Powder
2 tbsp Truvia For Baking Caster
60g Unsalted Butter melted
Filling
▢ 225g Cream Cheese softened
▢ 200ml Heavy Cream
▢ 2tbsp Truvia for Baking Caster
▢ 1 Raspberry jelly sachet sugar free and vegan
▢ 1/4cup Water boiling
▢ 1tsp Vanilla Essence
▢ 100g Sugar Free Chocolate Chips
Topping
Raspberries and grated dark vegan chocolate
How to make the Chocolate Base
Preheat your oven to 160C/320F.
Line an 8” springform tin
In a bowl mix the almond flour, cocoa powder, Truvia, and butter.
Press the mixture into the base of the tin
Bake for 12-15 minutes until firm around the edges and slightly puffed in the centre. Set aside to cool.
How to make the Raspberry Filling:
Dissolve the jelly crystals in the boiling water in a small bowl.
Add the softened cream cheese, Truvia, vanilla, and heavy cream to a mixing bowl.
Beat with a hand mixer until smooth.
Add the jelly and beat again until all broken up and combined.
Fold the sugar-free chocolate chips through the mixture.
Pour the mixture on top of the cooled chocolate base and spread evenly. Set in the fridge for 60 minutes, or until set.
Easy Cream Pie Topping:
Once the filling has set, decorate with fresh raspberries
Finely grate the dark chocolate over the top.
Cut into 12 slices and serve!
 
(No)Bacon Brussel Sprouts
1 bag of frozen Brussel sprouts
This Isn’t Bacon lardons – 1 double pack
English mustard
Dijon mustard
Double Cream 250 ml.
Instructions
Bring a pan of water to boil
Add the frozen spouts, bring back to the boil, and simmer for 5 minutes.
Whilst the sprouts are simmering…
Add some oil to a frying pan and heat
Fry the bacon lardons until slightly crisp
Add English mustard (preferable). Due to the heat the mustard will cook really quickly.
Add the cream and mix together. Add more mustard to taste.
Strain the sprouts and put in a serving dish.
Pour the mustard bacon sauce over the sprouts and serve.
Valuable Resources
Raspberry vegan sugar free jelly https://amzn.to/3uSZsUS
Chocolate chips – https://www.ocado.com/products/nibble-simply-divinely-dark-madagascan-chocolate-chips-573138011 Ocado £5 for 160g (31.30 per kg)
Amazon https://amzn.to/3TiIeKw 1kg for £20.69
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/