Episodes
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BEWARE!!! When I used this horseradish the following day it was set - my tips are to use less soured cream, add double cream (all vegan of course) and may be even some vegan mayo so it doesn't set. Keep editing until you get the texture you want!
Welcome to this episode of The Keto Vegan podcast! Today, Iâm diving into the spicy, tear-inducing world of horseradish. If youâve ever been frustrated by the cost of vegan horseradish (and the fact that itâs often only available online), this episode is for you! Iâll share how Iâve taken matters into my own hands to whip up a delicious, creamy vegan horseradish sauce. From homemade sour cream to prepping the fiery root itselfâyes, there were tears, painful tears! Iâve got all the tips to make this condiment at home. Letâs get grating!
Learn how to make your own vegan horseradish sauce from scratch with this easy, budget-friendly recipe. In this episode, Iâll walk you through:
Why store-bought vegan horseradish isnât worth the expense.The ingredients youâll need, including:Horseradish root (the star of the show).DIY vegan sour cream (made with Elmlea Plant Double, lemon juice, and vinegar).Orgran No Egg as the perfect egg replacer.Step-by-step instructions for making vegan sour cream and preparing the horseradish root.Safety tips for handling horseradishâtrust me, get some googles!Storage tips to keep your horseradish fresh for up to a month or frozen for longer.Whether youâre looking for a fiery kick to your roast veggies or a creamy condiment for your sandwiches, this homemade horseradish sauce is a game-changer for any vegan kitchen.
#KetoVegan #VeganHorseradish #HorseradishSauceRecipe #HomemadeVeganRecipes #PlantBasedCooking #VeganCondiments #LowCarbVegan #DairyFreeRecipes #DIYVeganSauce #HorseradishRoot
#VeganHorseradish #HomemadeCondiments #KetoVeganLifestyle #VeganSauces #LowCarbLiving #PlantBasedKeto #DIYRecipes #CreamyVeganSauce #BudgetFriendlyVegan #SpicyAndVegan
Links Mentioned:
Orgran No Egg ReplacerElmlea Plant Double CreamSubscribe to The Keto Vegan podcast for more delicious plant-based keto recipes, tips, and hacks. Let me know how your horseradish turns outâtag me on social media with your creations!
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: [email protected]
https://theketovegan.podbean.com/
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Welcome to The Keto Vegan Podcast! Iâm Rachel, your host and guide through the delicious world of plant-based, low-carb living. Today, weâre diving into a kitchen experiment that turned out to be a double win. You know those moments when youâre trying to make one thing and accidentally create something else thatâs just as good? Well, thatâs exactly what happened to me this week.
It all started with my mission to craft the ultimate vegan cheese using tofuârich, creamy, and totally keto-friendly. But hereâs the twist: somewhere along the way, I stumbled upon a recipe tweak that led to a surprise discoveryâa keto houmous! Yes, you heard that right. Itâs smooth, garlicky, and perfect for those low-carb crackers or crudites.
In this episode, Iâll share the step-by-step process for both recipes, the lessons learned along the way, and a few tips to elevate your vegan keto game. Whether youâre here for the cheese, the houmous, or just a bit of culinary inspiration, youâre in for a treat.
So grab your apron, and letâs get stuck in! By the end of this episode, youâll be ready to whip up two versatile and downright delicious creations to add to your keto vegan repertoire.
Ingredients
1 16-oz block extra firm tofu1/2 cup refined coconut oil2 Tbsp lemon juice2 Tbsp apple cider vinegar2 Tbsp mellow white miso paste2 Tbsp extra virgin olive oil1 clove garlic2 tsp sea salt1/2 tsp ground black pepper1/4 cup plain unsweetened non-dairy milkInstructions
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 itâs 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 youâre 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 itâs 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 youâre 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>
https://www.plantpowercouple.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: [email protected]
https://theketovegan.podbean.com/
#KetoVeganCheese #DairyFreeKeto #VeganCheeseLovers #PlantBasedKetoSnacks #LowCarbCheese #KetoCheeseIdeas #VeganKetoDietTips #NonDairyCheese #KetoFriendlyCheese #CheesyAndVegan #KetoCheeseBoard #VeganKetoMeals #KetoCheeseAlternatives
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Episodes manquant?
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Celebrate with me on this weekâs episode of The Keto Vegan Podcast as I take you along for my birthday lunch at The Cosy Club in Gunwharf, Portsmouth! What started as a simple outing with my daughter Poppy turned into a family affairâwell, almost. With some last-minute changes and my son Jack braving the Christmas lights beforehand (despite his ladder fears!), we made it a special day.
Iâll share my thoughts on The Cosy Clubâs vegan-friendly options (recommended by Poppy instead of our usual spot, The Vegan Kitchen Diner), how I managed to stick to my keto vegan lifestyle, and my tips for navigating menus when dining out. Whether youâre looking for vegan restaurant inspiration or curious about balancing keto on special occasions, this episode has something for you. Plus, youâll get a little family fun and festive flair to brighten your day.
Grab a glass of pinot noir or keto soft drink and letâs dive in!
#KetoVegan #VeganDiningOut #BirthdayLunch #TheCosyClub #KetoFriendlyRestaurants #VeganOptions #LowCarbLife #KetoVeganPodcast #PortsmouthDining #PlantBasedKeto #KetoVeganTips #KetoBirthday #VeganKetoDining #FestiveFamilyFun
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: [email protected]
https://theketovegan.podbean.com/
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In this special birthday episode of The Keto Vegan Podcast, I share the delicious chaos of hosting a keto vegan lunch for 12 guests. From rich chocolate cheesecake and zesty lemon mousse to stuffed chestnut mushrooms and a perfectly seasoned Juicy Marbles loin, the menu was a mix of indulgence and creativity that had even the biggest sceptics asking for seconds.
Iâll take you behind the scenes of my kitchen triumphs (and a few near-disasters), share tips for making keto vegan dishes that impress, and reveal the drink choices that kept everyone happyâexcept for that lonely, untouched Porn Star Martini.
Whether youâre planning your own celebration or just curious how to make a show-stopping keto vegan feast, this episode is packed with ideas, laughs, and plenty of chocolate. Grab a glass of your favourite low-carb drink and join me for this birthday bonanza! đ
The Menu
Chocolate Cheesecake
I used an 8â square dish,
150g almond flour40 cocoa powder40g sugar free sugar100g melted butterFilling:
225g chocolate melted300g cream cheese100g sugar2tsp vanilla essence2tbs cocoa mixed with:500ml double cream â Elmlea plant doubleOn reflection I should have added more chocolate to this â it was really good, but not quite chocolatey enough.
Lemon Mousse
750ml600g Violife Cream Cheese75g sugar free sugar2 lemons â zest and juiceWhip cream firstBeat Cream cheese and sugar Then whip all togetherAdd juice and zest of lemons and keep whipping until firm.
On reflection â donât bother adding the cream cheese â it didnât need it. Just sugar, cream and lemon juice should make it a good enough consistency but make and eat on the same day.
Chestnut Stuffed Mushrooms
900g Chestnut MushroomsThis Isnât Bacon Lardons x 2Sainsburys FF cream cheese â 3 potsSmoked paprikaGarlic granulesChives choppedRoasted Celeriac
Juicy Marbles Loin â lightly season and sit for at least an hour before roasting.
Roasted tomatoes on the vine with thyme
Artichokes, garlic and rosemary
Asparagus (add butter and seasoning).
Drinks:
Cocktails 3 options and make sugar free when you can or donât drink those with sugary liqueurs in. Hugo â best option for keto, Espresso Martini â the worst thing about that is the Kahlua, Porn Star Martini â a definite no but had it for my guests but no one drank it anyway!
Red wine â pinot noirCrĂ©mant Beer for anyone who wantedWhite and rose wine â always opt for dryest you can findG&T
#KetoVegan #KetoVeganPodcast #KetoBirthday #VeganBirthdayFeast #KetoDesserts #VeganCheesecake#LowCarbVegan #KetoVeganRecipes #PlantBasedKeto #KetoPartyFood #VeganEntertaining #ChocolateCheesecake #StuffedMushrooms #KetoDrinks #KetoFriendly
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: [email protected]
https://theketovegan.podbean.com/
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In this thought-provoking episode, I take on one of the most persistent questions vegans face: âWhere do you get your protein?â Spoiler alert: Iâll also tell you why this obsession with vegan diets might just be misplacedâand why our focus should shift to far more important issues.
From the absurd stereotypes of vegan dining (âunicorn sprouts,â anyone?) to the biological truths about humans as herbivores, Iâll tackle the misconceptions head-on. Along the way, Iâll dive into why the strongest animals in the world (think gorillas and elephants) donât eat meat, and why our own bodies are designed for plant-based eating.
But itâs not all science and statistics. Weâll talk about the ethical paradoxes of caring deeply about the environment while still eating meat and hear from those on the front lines of food productionâslaughterhouse workers. This episode is a mix of facts, humour, and raw truths designed to make you think, laugh, and (hopefully) act.
If youâre concerned about the planet, curious about veganism, or just here to hear someone vent about being the token vegan at dinner parties, youâre in the right place.
Key Takeaways
Vegan proteinPlant-based dietAnimal rightsEnvironmental impact of dietHerbivore biologyEthical eatingSustainable nutritionValuable Resources
#plantbasednews @antiagingmission Is this the most convincing argument for humans being herbivores? đ«Ł https://www.instagram.com/reel/C_skzYLoTNC/Chef who loves animals: https://www.instagram.com/reel/DA1P3OKuPnK/?igsh=MzcycDJqYXYwN29rConfessions of Slaughterhouse Workers: https://www.instagram.com/p/DCHE3rNq5is/?igsh=MWY5eG01YTI2MHcxcQ%3D%3DFor 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: [email protected]
https://theketovegan.podbean.com/
#VeganTruth #PlantBasedLife #SustainableEating #VeganPodcast #NutritionFacts #EthicalEating #WhereDoVegansGetTheirProtein #VeganHumour #VeganMythsDebunked #PlantBasedProtein #VeganBiology #StrongVeganAnimals #KetoVeganPodcast #SaveThePlanetGoVegan #VeganForTheEnvironment #VeganProteinSources #SlaughterhouseTruths
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In this episode Iâm sharing my top three favourite plant-based meats that fit perfectly into a keto vegan lifestyle: Juicy Marbles, Redefined, and Oumph! Iâll go over where you can buy each one, the carb count for each option, and why theyâve become my go-to picks. From incredible flavours to texture that feels like the real deal, these plant-based proteins have truly revolutionised my keto vegan meals. Whether youâre looking for a tasty steak alternative, versatile strips for stir-fries, or something to elevate your plant-based protein game, Iâve got you covered!
The Highlights:
Where to Buy: You can find Juicy Marbles, Redefined, and Oumph! meats from Iceland, Ocado, and MightyPlants.com.Carb Counts & Nutritional Info: Each product has been chosen for its keto-friendly macros, so you can enjoy without compromising your low-carb goals.Product Spotlight:
Juicy Marbles Filet Steaks (226g, ÂŁ12): 2.4g carbs, 7g fat, 18g proteinJuicy Marbles Whole Cut Loin (756g, ÂŁ28): 2.4g carbs, 7g fat, 18g proteinJuicy Marbles Bone-In Ribs (500g, ÂŁ22.13): 2.1g carbs, 11g fat, 20g proteinOumph! Chunk: 0g carbs, gluten-freeRedefined Plant-Based Beef Flank Cut (200g, ÂŁ8.65): 6g carbs, 9g fat, 26g proteinMy DIY BBQ Seasoning: Store-bought BBQ seasoning often has around 24g of carbs per 100g due to added sugars. Iâve crafted my own low-carb, keto-friendly BBQ blend using ingredients like smoked paprika, dried onion, tomato powder, and Truvia for Baking Brown Sugar as a low-carb sweetener. Itâs perfect for seasoning your favourite plant-based meats!
#KetoVegan #PlantBasedMeats #LowCarbVegan #JuicyMarbles #RedefinedMeat #Oumph!Meat #HomemadeBBQSeasoning #GlutenFreeKeto #VeganProtein #KetoRecipes #HealthyVegan #PlantBasedKeto #VeganDiet #VeganLowCarb
Valuable Resources
https://mightyplants.com/https://Iceland.co.uk https://uk.juicymarbles.com/https://www.redefinemeat.com/uk/ https://oumph.net/uk/
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: [email protected]
https://theketovegan.podbean.com/
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Welcome to The Keto Vegan!In this episode, I'm tackling one of the most asked questions in the keto vegan world: "Is it keto?" Today, Iâm diving into whether popular vegan foods like houmous, peanut butter, coconut flour, almond milk, tofu, and even fruits can fit into a low-carb, keto-friendly vegan diet. Get ready to find out which foods can keep you in ketosis and which ones to avoid or enjoy in moderation.
Topics Covered in This Episode:
Is Houmous Keto? â The carb content of houmous and when it fits into a keto vegan diet.Peanut Butter â Is it keto-friendly, and which brand is best?Coconut Flour and Other Keto Flours â Learn about the carb content and keto compatibility of coconut and almond flour.Fruits on a Keto Diet â Which fruits are low-carb enough for a keto vegan diet?Other Popular Vegan Foods â Soy sauce, quinoa, seitan, oat milk, and dark chocolateâare they in or out?Why This Episode?The keto vegan lifestyle is full of delicious plant-based foods, but it can be hard to tell which ones will fit into your macros. This episode will give you clear carb counts and practical insights to help you make the best choices for your diet. So, if youâre wondering, âIs houmous keto?â or âCan I eat tomatoes on keto?â this episode will give you the answers!
Key Takeaways:
Carb content per 100 grams::
Houmous - Leon Velvety: 7.4g, Sabra extra 9g, Romanaâs 10.3Peanut butter - Hubbardâs 8g, Sainsburyâs crunchy 12.8, Sainsburyâs smooth 13.7Coconut flour - 31.1gFruit (average)Berries - raspberries 4.4, blackberries 4.9, strawberries 5.8, blueberries 8.7gBanana - 23gSoy sauce - 5.6g 11.8g 3.2g, 14g, 31gAlmond milk (unsweetened) - 0.3g less than 0.5gChickpeas - dried 6.4g, 12g, 16.5gTofu - 1.9g, 1.8g, 1.4g, 1g, Hoisin 6.6g,Quinoa - 21g, dried 14.9g,Oat milk - 7g (unsweetened) to 15g (sweetened), 5.8g, 6.5g, 7.9gAvocado - 1.8g 2.9gSeitan - Seitan pepperoni The Tofoo Co 9.2g, 10.4g, Seitan Original The toffee Co 2.7gTomato - 3.9g, 2.9g 3.4g, chopped 3.8g,Heinz Tomato ketchup 50% less sugar 12gStevia - 0g (pure; add with no carbs, but blends might have trace carbs)Erythritol - 0g (absorbed but not metabolized)Vegan protein powder - 5g (varies by brand, many have no carbs)Dark chocolate (85%+) - 18-19g (for very dark chocolate), Green & Blacks 85% dark 24g, Lindt 90% dark 14gFlaxseeds â 4.5gChia seeds â 3.5g but great on every macro â 25g fat, 21.8g protein, 33.7g fibreI hope you enjoy the episode! Donât forget to subscribe for more keto vegan tips and share with friends who are exploring this lifestyle. And if there are any foods you want covered in future episodes, leave me a comment or send a message. Thanks for listening!
Valuable Resources
For the FREE extensive list of foods with their carb, fat and protein count, go here: https://docs.google.com/spreadsheets/d/1YvPrfttfKEM0_02eSlECgdFnlkvAf7sgcXBHNhwcUwU/edit?usp=sharing
Hereâs the video to show you how to manipulate the Keto Vegan Google Sheet: https://drive.google.com/file/d/1WWch-7UkqIL3iiHpIJGLkYwkjbi_C8RI/view?usp=sharing
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: [email protected]
https://theketovegan.podbean.com/
#KetoVegan #IsItKeto #KetoHoumous #LowCarbVegan #KetoFriendlyFoods #VeganKetoDiet, #VeganProtein #KetoSnacks #PlantBasedKeto.
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Welcome to The Keto Vegan! Today, Iâm diving into the world of macrosâthose little percentages of carbs, proteins, and fats that fuel our keto journey. If youâve ever felt like you need a degree to figure out your ideal macro balance, youâre not alone! In this episode, Iâm simplifying the process, or at least trying to! From fats to plant-powered proteins and carb counts that wonât drive you crazy, get ready to unlock the magic of macros and make keto vegan life easier, healthier, and a whole lot more fun.
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How did I start getting out of my head and into spiritual awareness?
âWhen we get out of our heads and get into our breath and our body we will find the centre, the beautiful core that is love, that we areâŠâ
âWe are diamonds, covered in shit, and we try to polish the shit to make the shine come out, basically we need to get rid of the shit!â
âWe cannot love anyone else unless we love ourselves.â
Valuable Resources
Abraham Hicks subscription and book: The Law of Attraction. Ask and It Is Given. https://www.abraham-hicks.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-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: [email protected]
https://theketovegan.podbean.com/
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Welcome to The Keto Vegan Podcast, with me, Rachel! As the crisp autumn air sets in and sunlight đ„ïžbecomes a bit more scarce, it's a perfect time to think about how we can keep our bodies nourished and healthy through the changing seasons. Today, we're diving into an essential topicâbone health and vitamin D, especially for us living in the northern hemisphere.
Did you know that from October to March, the lack of sunlight here means weâre unable to produce enough vitamin D naturally? This is a crucial piece of the puzzle because vitamin D helps our bodies absorb calcium, which is vital for maintaining strong bones. But don't worry, there are plant-basedđȘŽ ways to make sure we're covered. Weâll also explore vegan-friendly sources of vitamin D and supplements, including the best options for those of us who want to avoid animal-derived ingredients like sheep-grease!! Yuck! đ
So, grab a cozy blanket and a nice Pinot-Noir đ·as we explore how to maintain our bone health in the cold monthsâand remember, you donât need to compromise on your vegan lifestyle to get the nutrients your body needs! Let's get into it.
Key Takeaways
A microgram (mcg) is 1,000 times smaller than a milligram (mg). The word microgram is sometimes written with the Greek symbol ÎŒ followed by the letter g (ÎŒg). Sometimes the amount of vitamin D is expressed as International Units (IU). 1 microgram of vitamin D is equal to 40 IU. So 10 micrograms of vitamin D is equal to 400 IU.]Many Vitamin D supplements are made from the oil of sheepâs wool â basically Sheep Grease! No matter how well looked after these sheep are I think thatâs a âNOâ from me!How much Vit D should we supplement in the winter every day?Best moments
âThank you to our amazing vegan plant-based companies that are producing for us so many wonderful proteins.âValuable 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-howFor a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-howEric Berg Vitamin D Toxicity: Is This a Danger? https://www.facebook.com/watch/?v=3286216338364128&rdid=eF38lMc38ygCfGd5The Big Lie about Vitamin D â Dr. Eric Berg DC https://www.facebook.com/watch/?v=419978437691215&rdid=HNZWX6ZRpMzJ2JqRMayo Clinic Proceedings: âVitamin D Is Not as Toxic as Was Once Thought: A Historical and an Up-to-Date Perspectiveâ May 2015: https://www.mayoclinicproceedings.org/article/S0025-6196(15)00244-X/fulltextMayoClinic: What is vitamin D toxicity? Should I be worried about taking supplements? Answer From Katherine Zeratsky, R.D., L.D.https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-toxicity/faq-20058108com: Common Symptoms of Vitamin D Deficiency and How to Treat Them https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms#_noHeaderPrefixedContentThe Greasy Truth Behind Vitamin D https://ora.organic/en-gb/blogs/news/the-greasy-truth-behind-vitamin-d?srsltid=AfmBOop_uHAJZdQv-XzJTTaV6ocUf1wRdrDJPNf9I_Iu9jZZ1tDFsJFnWhat is lichen? https://ora.organic/blogs/news/what-is-lichenNHS: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/WebMD Vitamin D - Uses, Side Effects, and More https://www.webmd.com/vitamins/ai/ingredientmono-929/vitamin-dHost 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-veganWatch here: https://www.youtube.com/@TheKetoVegan/podcastsFacebook group: https://www.facebook.com/groups/821471059206067Email: [email protected]://theketovegan.podbean.com/ -
Welcome to The Keto Vegan! Iâm Rachel, and Iâm so excited to share a special episode with you today. Iâve been experimenting with homemade liqueurs, including my own orange and raspberry creations, and I canât wait to tell you all about them. Iâll also be showing you how to make my signature cocktailâthe Hot Lips Martiniâusing my freshly made orange liqueur. So, grab a seat, sip along with me, and letâs dive into this delicious keto-vegan journey together!
Ingredients:
ÂŒ cup Truvia for Baking Caster sugar to go with Âœ litre of vodkaPeel the oranges, donât use the juice, just the peel.Raspberries â 2 packs. Every day give a good shake â make sure you have an airtight container (unlike me!)
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Welcome back, my fellow plant-powered, keto-crushing, animal-loving listeners to another episode of 'The Keto Vegan'! Today, weâre diving into a topic every vegan has probably scratched their head overâliterally. Yep, weâre talking about the creepy crawlies! From head lice that seem to think your hair is a five-star resort, to ants whoâve mistaken your kitchen for Coachella or Glastonbury . And donât even get me started on those fungus gnats treating your houseplants like their own personal jungle gym. So, whatâs a vegan to do? Break out the magnifying glass, a moral compass, and maybe some lavender oil? Letâs find out!
Cinnamon oil and peppermint oil are fragrant ways to stop ants coming into your home.Pinot Noir is the red wine of my choice! Ketosis not affected by it at all (weeing on those sticks again!)Vegans against head-lice: Self-Defence is the only way!What do vegan parents do when their children have head-lice?âWhat do vegans do about headlice?â âNot eat them!!ââYou want to remove the eggs as well as the nits!!ââLice are parasitic insects that infests the hairs of the human head and feed from blood from the scalp.â Sounds good doesnât itâValuable 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: [email protected]
https://theketovegan.podbean.com/
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Welcome to The Keto Vegan Podcast! Today, Rachel is diving into a topic she once had strong feelings aboutâTofu. For the longest time, she hated tofuâthe texture, the bland taste, it just didnât work. But over time, Rachel discovered a few game-changing ways to prepare tofu that transformed her opinion completely. In this episode, sheâll 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, youâre in the right place. Letâs get cooking!
Thai green curry
3 packs of Pressed Tofu 3x280g Carbs 9.24g Fat 65.52g400g baby button mushrooms Carbs 0 Fat 0gGreen Curry Paste (Thai Taste) Carbs 12.5g Fat 3g250g Pak Choi Carbs 4.5g Fat 0g2 Aubergines Carbs 8g Fat 0g1 Green Bell Papper Carbs 2.5g Fat 0g1 pack spring onions 100g Carbs 2.9g Fat 0g8 cloves garlic Carbs 1g Fat 0g3 cans coconut Milk (400ml per can) Carbs 32.4 Fat 177.6g2 cans water chestnuts (225g per can) Carbs 22.5 Fat 0gCauliflower florets 900g bag Carbs 31.5 Fat 0gTOTAL Carbs 127.04 Fat 246.12Made 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: [email protected]
https://theketovegan.podbean.com/
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In this episode of The Keto Vegan podcast đ„Š, we explore the global obesity crisis and the challenges of dieting đ„Ź. 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 itâs 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 đ©đ§ 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! đ€Šââïž. Hereâs the research. I wasnât completely wrong â it may not be 7x but it is growing:
The Health Risks of Obesity https://www.rand.org/pubs/research_briefs/RB4549.htmlObesity Is More Deadly Than Smoking â Hereâs Why https://www.orlandohealth.com/content-hub/obesity-is-more-deadly-than-smoking-heres-whyDyâs Episode â Mental Health and Keto. #18 How Keto Vegan Changed Dyâs Life: A Bipolar Survivorâs Story
YouTube https://youtu.be/BXunW-tBQtAPodcast: https://www.podbean.com/eas/pb-58udh-14e9e3cResearch for this episode:
Weight-Loss Statistics 2024 March 29th 2024 US article https://www.greatgreenwall.org/supplements/weight-loss-statistics/
Diet Failure Statistics 2024 â 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: [email protected]
https://theketovegan.podbean.com/
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Welcome to The Keto Vegan Podcast! đ±âš
In this episode I talk about my personal experiences of how I best lose weight. And, surprise, surprise, itâs nothing to do with the food. Itâs ALL about the mindset! We all know what to do to lose weight, so why donât we do it consistently? Itâs about taking full responsibility and recognising that every moment is a choice.
In this episode, I also discuss about the book âWhole Brain Livingâ 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. Letâs get started! đ§đż
#IAmEnough#There is nothing more important that you feel good. Abraham Hicks
Jill Bolte Taylor
Website: https://www.drjilltaylor.com/Ted Talk âMy Stroke of Insightâ on YouTube https://www.youtube.com/watch?v=UyyjU8fzEYUBook 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=8-1Valuable Resources
Links to my Ghinnâs Tonic blog on the brain: https://www.rachelgtherapy.co.uk/our-incredible-brainMy @RachelGhinn YouTube channel with various visualisations and trances: https://www.youtube.com/@rachelghinnFor 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-howHost 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-veganWatch here: https://www.youtube.com/@TheKetoVegan/podcastsFacebook group: https://www.facebook.com/groups/821471059206067Email: [email protected]://theketovegan.podbean.com/ -
Welcome back to The Keto Vegan podcast! Iâm Rachel, your host, and Iâm so excited to share todayâs episode with you. Recently, I finally got the chance to visit Mangosteen, a vegan and vegetarian restaurant in Southsea that Iâve been eyeing on Facebook for what feels like forever. Their photos always look so mouthwatering, I just couldnât resist any longerâespecially 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-highâafter all, Iâd been drooling over their dishes for months! Did Mangosteen live up to the hype? Well, it didnât quite reach the lofty heights Iâd imagined, but it was still a good experience, and Iâm already planning my next visit. In this episode, Iâll be diving into what we ordered, what we loved, and what could have been a bit better. Letâs 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: [email protected]
https://theketovegan.podbean.com/
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In this episode of The Keto Vegan Rachel addresses what she calls âThe most addictive substance on the planet!â 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-cocaineSugar Is a "Drug" and Hereâs How Weâre Hooked https://www.healthline.com/health-news/addiction-sugar-acts-like-drug-in-the-brain-and-could-lead-to-addiction-091813Is Sugar a Drug? Addiction Explained https://www.livescience.com/40749-addiction-drugs-sugar.htmlSugar 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-addictiveHost 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: [email protected]
https://theketovegan.podbean.com/
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In this episode of The Keto Vegan podcast, Iâm 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 Iâve moved on from teaching, itâs time to let you in on the fun. Join us as we mix up some holiday cheerâbetter 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: [email protected]
https://theketovegan.podbean.com/
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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 â 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.
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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 âout thereâ. Definitely not acceptable to show students a tipsy teacher!
Sheâd had a G&T before she started!She wasnât using measures.She makes a messShe swearsSheâs gets it wrong more than onceBest Moments
âI can feel it getting colder, as Iâm shaking. Coffee is still going everywhere!ââLetâs just taste that to see what it is like and see how cold it is.âLuke: âWhen does the sugar-syrup go in?ââAnd it helps to put the sugar syrup in as well!!!!ââhmmm, that was too much sugar syrup, I donât like things too sweet.ââThis could be one of the bloopers reels!ââHey, itâs Rach, the vegan martini!âLuke: âYou can be a vegan martini, you can identify as whatever you want!âFrangelico â carb count in 1oz of Frangelico there are 11g of carbs!!!!!!!
Sugar free syrups: Amazon do a selection.
Frangelico link â Iâm not giving a link because itâs almost pure sugar!
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