Smoothie bowls and going vegan (Part 2)

Times a'changing

Hello chums,

Hope you’re having a good week and welcome to part 2 of what I can only describe as a second ‘coming out’. This time however, it’s in regards to my eating habits as opposed to my sexuality (quick update on that, still gay, still single, call me Sam Smith? Please? I make a lovely crumble). If you haven’t read part 1 of this post, feel free to have a little gander – it’s basically me announcing that I’ve gone vegan as if it’s as big of a deal as Brexit but it also has some pretty decadent summer smoothie breakfast bowl recipes in there too, namely carrot cake, black forest chocolate cherry and peach crumble… *takes a moment to fantasize for an inappropriate amount of time*

Sorry, back again. Where were we? Ah yes the intro. In other news, I have recently applied to study an MSc in Human Nutrition at Plymouth University for this coming September, have moved out of my grandparent’s bungalow and am currently in the process of staying at my sister’s flat whilst preparing to move to my parent’s for a month or so before finding a hovel in the South of Devon. Not much going on at all really. Whilst I’m all for change it is a little odd being defined as the flea of the family (in the sense that I am hopping about from host to host – I definitely do not promote the plague though, I feel I should clarify that). Anyway, at least in the middle of all the madness I’ve found that I have more time to get back to good old weekly blogging and based on the fact that a Master’s may be on the horizon, I think it would be wise to make the most of this situation now. I’m going to try and keep this post much more concise than part 1 which ended up being something between a Lord of the rings novel and the Old Testament. I’ll also look at some of the environmental/global reasoning for why I decided to go vegan as well as a few more concerns I previously had about the lifestyle. Oh, and not forgetting 5 more smoothie bowl recipes as well, that’s really why you came isn’t it? Don’t be so coy, it’s fine, it’s why we all came really ;).

As with the previous 5 smoothie bowl recipes from part 1 all of these bowls will contain the same 3 base ingredients:

• 1 frozen, ripe banana
• 1/3 cup oats
• 2/3 cup plant based milk

Simples – let’s begin!

Apple Pie smoothie bowl

To a high speed blender or food processor, add: 

• The 3 base ingredients
• 1 medium apple of choice (I love a good pink lady but any apple should do, also try to save a few chunks for the garnish)
• 2 soft pitted dates (can add more here if desired or replace with an alternative sweetener such as maple syrup, coconut sugar, stevia etc. I always recommend starting with a little and then sweetening to taste)
• 1 tbsp chia seeds/ground flax seeds
• ½-1 tsp cinnamon
• ½ tsp vanilla extract

Blend it up and for toppings:

• Some pieces of diced apple
• Some chopped almonds/walnuts
• A sprinkling of oats
• A dusting of cinnamon
• A dollop of unsweetened apple sauce

Reason 6) Impacts on land – around 30% of the planet’s land mass is dedicated to raising animals for food. As it currently stands the world is overpopulated (it’s getting bigger than Honey Boo Boo) hence why so much land is used to meet the demand for meat/dairy however, this still isn’t enough space. Large scale animal agriculture has been given so much priority that it has become the leading cause of habitat destruction; in particular, 91% of all rainforest destruction is down to animal husbandry due to the large amounts of crops grown to feed livestock. 

Concern 6) Becoming lonely/feeling isolated – Despite the world population growth continuing at a bit of a freaky rate I don’t know any other people on this lifestyle and the majority of the planet’s inhabitants are not vegan. I was at first quite nervous about becoming isolated as a result of this but it turns out that I’m very lucky in the sense that I have great friends and a supportive family (for the most part). Interestingly quite a few people didn’t actually know what being vegan fully entailed e.g. Grandad wasn’t sure if wheat was suitable for vegans and Nan asked if butter would be ok if it was inside a cake or pastry…

Blueberry Muffin smoothie bowl

To a high speed blender or food processor, add: 

• The 3 base ingredients
• 1 cup frozen blueberries
• 2 soft pitted dates (or sweetener of choice)
• ¼ tsp cinnamon
• ½ tsp vanilla extract

Blend it up and for toppings:

• Some chia seeds
• Some oats
• A few extra blueberries

Reason 7) Impacts on water – large-scale animal agriculture consumes 20-33% of the world’s water with it taking 2500 gallons to produce 1 pound of beef compared to 25 gallons to produce a pound of wheat.

Concern 7) Cost – like many others, I did at first think that going vegan would be expensive. The truth of the matter – it can be as costly or affordable as you make it. Yes, things like meat alternatives and plant based milks may not necessarily be the cheapest options but basics like beans, rice, lentils, vegetables (frozen count too), potatoes and seasonal fruit etc are some of the cheapest food products in the world. If you want the fancier Instagram-type things like chia seeds, hemp seeds and almond butter (although nice –these are not essential to be vegan) buying online can also save money.

Chunky Monkey smoothie bowl

To a high speed blender or food processor, add: 

• The 3 base ingredients
• 1 tbsp cocoa/cacao powder
• 1 tbsp peanut butter
• 1 tsp truvia (truvia or another form of sweetener like maple syrup etc will help counteract the cocoa’s bitterness, again just sweeten to taste)
• ½ cup fresh/frozen spinach (the more you add the healthier but be warned that the colour may shift from a chocolatey brown to a sludgy green… I’ll leave that up to you)

Blend it up and for toppings:

• Some sliced banana
• Some dairy free chocolate chips (I like the dark kind)
• A drizzle of peanut butter
• Some crushed nuts (even more peanuts are always welcome)

Reason 8) Food security – The global population in 2012 was estimated around 7 billion, we are currently growing enough crops to feed 10 billion people. So why are so many starving?  65% of crops grown in the developing world are used to feed animals being raised for human consumption in the developed world. The most effective way to feed the everyone would likely involve reducing dependence upon meat/animal products.

Concern 8) Eating out/going over to friends/social gatherings - definitely a bit more of a first world problem but I’m the first to admit that potentially missing out on social occasions with friends and family because of this lifestyle was one of the biggest issues for me. I was worried that I wouldn’t be able to attend family BBQs, parties and meals out and even if I did go, I either wouldn’t be able to eat anything or would have to face a whole load of judgement. Well, not to rely on personal anecdotes but over the last few months I have eaten at Pizza express, Nandos and even my mum and dad’s local country pub in the middle of nowhere – all had delicious vegan options and everyone was very understanding. When eating out, it helps to look up the menu beforehand or even phone ahead of time and in terms of parties/gatherings, I find it easier to simply offer to bring 1 or 2 options even if it’s just a few shop-bought veggie burgers. This way, the host won’t feel stressed about providing you with something directly and at least you know you won’t go hungry.

 
Green Mint Monster smoothie bowl

To a high speed blender or food processor, add: 

• The 3 base ingredients
• 1 cup loosely packed spinach
• ¼ avocado
• 1 tsp truvia
• Few drops peppermint extract

Blend it up and for toppings:

• Some fresh peppermint leaves (because we fancy)
• A sprinkling of desiccated coconut
• Some dairy-free dark chocolate chips

Reason 9) Greenhouse gases and what not – 51% of the world’s greenhouse gases are made up of CO2 from livestock and their associated by-products.  In terms of overall greenhouse gases, the combined effect of all transportation on the planet still accounts for less than that of animal agriculture (13% vs. 18%). 

Concern 9) How daunting it seems -Won’t veganism affect a lot of aspects in my life i.e. clothing, cosmetic and cleaning products? Will I ever eat honey? White sugar is refined using animal bone char so technically that’s not vegan – can I never have that? There is a hell of a lot of aspects to veganism and everyone draws their line in the sand somewhere differently, which is fine. You don’t have to do everything and at once and it doesn’t need to feel like you are constantly revising for an exam on what things you can and can’t eat/wear/use. If you are interested, simply look into it and make small changes here and there. It’s not a competition to see who can be the most devout vegan, it’s a learning curve and a journey that you can only get better at over time.

Salted Caramel smoothie bowl

To a high speed blender or food processor, add: 

• The 3 base ingredients
• 1 more frozen, ripe banana
• ½ tsp vanilla extract
• 1 tsp macca powder (a super-food made from a ground up peruvian root vegetable – I bought some on Amazon and whilst it does give smoothies a caramel-like flavour it is not essential for this recipe)
• Pinch of sea salt

Blend it up and for toppings:

• 1 tbsp almond butter (if not using macca powder, blend this into the base as well)
• Some home-popped popcorn or brand make of choice
• Some nakd salted caramel nibbles (a couple of chopped dates would also work well here)

Reason 10) Expanding my pallet -vegan food can be delicious, unexpected and even luxurious. There honestly are so many options and despite what some may say, I personally don’t feel restricted on this lifestyle (even though I was worried I would feel this way). Veganism is much more common and accepted nowadays and has even started to become a little bit mainstream with Deliciously Ella and all those health bloggers spreading the news like wildfire. I like to look at it as an adventure, where I can experiment with new flavour combinations and sample foods in new ways I never thought possible. Also know that you don’t have to be vegan to enjoy vegan food.

Concern 10) Restriction -  I have always prided myself on not being fussy, I have always been the boy who will eat anything. I wasn’t sure on the idea of altering my diet and limiting it but I soon came to realise that you don’t have to change the way you eat when going vegan – just the sources of the ingredients. You can go vegan any way you like. Prior to this I went on the principle of eating mostly whole foods like lots of fruits, veggies, whole grains, starches and also included a little meat/dairy/eggs with the occasional weekly/bi-weekly junk food treats. I can still do this. Vegan junk food exists as do alternatives to meat. I still eat mostly whole food and plant based but I also enjoy myself just as I used to. Also, switching to veganism doesn’t mean that you’re fussy, in fact it usually means the opposite as you have to be open to new ways of eating and not afraid to try different combinations of flavours and ingredients. All in all it simply is a choice based on individual morals, nothing more.

This subject can be considered slightly controversial and I don’t want anybody thinking that I am attacking/judging them for what they choose to eat, this choice (as mentioned an unacceptable amount of times throughout this post) is simply a personal decision that I’ve made. As mentioned previously, I haven’t changed as a person, although I do feel more at ease eating this way and am actually happier than I have been in a while. This decision won’t affect anyone else other than myself but at the same time I will always be happy to talk about it in an open and friendly way to anyone who is curious. In terms of things like clothing, leather, wool and personal hygiene products that are certified cruelty free - these are things that I will be looking to address in the future as opposed to right now. As I said, you don’t have to do everything at once.

Also I think it’s worth mentioning that I don’t believe veganism is going to save the world (there’s a lot going on, as I’m sure you’ve noticed from the news – it’s a bit grim right now) but it may be a step in the right direction. Some people take a moral high horse after this decision and assume a self-imposed authority on all ethical matters but the truth is, someone going vegan does not set them above anybody, it is simply a reflection of the individual’s own moral priorities and no one else’s. In reality, we can always be doing better in regards to helping both others and the world around us. Nobody is perfect and nor anyone ever will be. Take every day one step at a time and do what you can.

Right, it’s getting a bit churchy now isn’t it? My bad, I’ll end this post here before we all start singing kumbaya and feeling each other’s chakras…not appropriate. I’m so glad to finally get this all off my chest and I’m even gladder that I can stop droning on about it now (I’m sure you are as well). Unsurprisingly, I probably won’t be addressing this topic in such detail again as it isn’t really what this blog is focused on, however in terms of what this means in terms of posts - all foreseeable future recipes will be plant-based. Please know that if you’re not on the same lifestyle as me than that does not mean that you are not welcome here. These recipes, stories and general warblings are for anybody who wants to listen and/or experiment in the kitchen –vegan, vegetarian, pescatarian omnivore, carnivore, anyone … except maybe cannibals; I don’t think I should endorse that here.

Hope this wasn’t too sappy. Now, have a nice day, I’m off to make bacon out of aubergine…

Yes, it’s exactly what it sounds like. ;)

P.S. I realise there were a lot of statistics used in this post so I thought I would link the main source of these here, just in case anyone was interested and wanted to look into it themselves: http://www.cowspiracy.com/facts/  LOL at the site name.

Smoothie bowls and going vegan (dun dun duuun!!!) Part 1

Seriously though, it's ok

Hello fellow internet friend,

Welcome to part 1 of the most drawn-out blog post ever… but there are smoothie bowls so yay?

God I’m nervous about this, I don’t know why as it’s not really a big deal but for some reason it just feels like I’m about to expose some sort of 1920’s jazz scandal. Truth be told, I’ve kind of been procrastinating putting this up because once the box with a big V label on it is opened, there’s no real way to close it again. It’s not really a big issue is it? I mean we can still be friends can’t we? Yes. Good. Right then, before we go any further…

Pre-warning: Today’s post is going to be bit on the long side due to the nature of the topic being ever so nitty bitty (solid poetry there) and there are a good few points that I would like to touch upon just so that I can fully explain why I am making a somewhat noticeable lifestyle change. However, as a functioning human I’m also aware that this subject alone can be heavy enough to deflate even Nicki Minaj’s butt when spoken about for long periods of time so I’m splitting this post into two parts and will try to keep them as concise as possible (as you will soon see I failed at this for part 1). Also please don’t worry, this isn’t an animal right’s rant or a passive-aggressive dictatorship where I’m going to start threatening people with kale. There also aren’t going to be any graphic images in this post so no need to worry about scrolling tentatively down the page. In fact, the only pictures you’ll find here are those of deliciously colourful (somewhat edited), fruit-filled breakfast smoothie bowls. Thank goodness for summer smoothie bowls!!! - But more on these in a sec. This post is simply a way to explain myself from a friendly and non-judgmental platform and without intentionally meaning to be so, has sort of become a method to ‘come out’… again; although with my sexuality I didn’t really ‘come out’ but was more rather coaxed out by friends and family with promises of hugs, glitter and cups of tea. I wasn’t left disappointed ;).

Right let’s get into it.

Veganism (the lifestyle of not consuming/using meat, dairy, eggs or other animal derived products to the best of one’s practicable ability) – seems a bit overwhelming at first scope doesn’t it? I think so, hence why I prefer the term ‘plant-based’ as it usually comes without the tree-hugging, non-showering hippie stigma. Don’t get me wrong, I love walking around on grass barefoot but I’m not really the sort to start talking to daffodils or braiding my armpit hair (and neither are most vegans as it turns out). I probably first became aware of this lifestyle from around the age of 8; my sister had one of those pre-teen magazines all about make-up, boys and other sacred aspects for that age-group but this particular issue included an article about a young girl who lived a vegan lifestyle. In all honesty, I pretty much forgot about it soon after reading it, I guess I saw it as something not really impacting me at that time. I remember her saying that she hated her school shoes as they were made of leather but most of us disliked our school shoes regardless of the material anyway right? I did, those shoes sucked! The only other experience I can link to veganism is trying to go vegetarian at the age of 9 and failing due to being tempted by a tinned sausage… Suffice to say, times have changed a little.

I have been looking into this lifestyle (on the down low) for about 6 months now after discovering an amazing vegan food blog (Chocolate Covered Katie) and have been teetering and tottering on the fence about it ever since. I could see the benefits, I understood the lifestyle, I agreed with the ethics but at the same time a niggling voice in the back of my head kept telling me that it was ‘too extreme’ and would be too difficult to maintain. Plus, I HATE being restricted - the ‘don’t put me in a box please Sue, I’m claustrophobic’ type of restriction-hate - and so after much internal Gollum-Frodo-ring-like turmoil I decided to dive into research (something I haven’t partaken in since the days of Yester-Uni). I wanted to know the facts before I made a choice. Hence, I watched documentaries, I read studies, I looked up articles, I studied vegan nutrition and how to live the lifestyle healthily ensuring that it was possible to maintain a balanced diet where I wouldn’t become deficient in things like Iron, calcium or the elusive vitamin B12. I ignored vegan Youtube fanatics like Freelee the Banana Girl and DurianRider (yes, these are real people) who preach pseudo-science about shoving 30 bananas a day into your gullet – that my friends is too much banana - and I focused on evidence from reputable sources such as the American/British Dietetic Associations, the British Nutrition Foundation and dare I say it… the NHS.

I weighed up the pros and the cons (there are many of each with this lifestyle), asked myself what my personal priorities were, talked about it with my family, read and watched some more stuff and settled on a choice.

My decision was to try transitioning into a vegan lifestyle over the next year and to take it from there. If my health remains in good tact and it turns out that my body can run just fine without the necessity for animal-derived products then I’ll start working on other aspects of veganism like clothes/personal hygiene products however, this change is not something that I am going to rush into all at once.

There are quite a few reasons that finally prompted me to give this lifestyle a go but there are also quite a few counter-arguments that did deter me from trying it sooner. I will share some of the main ones for me personally in a tick but in order to stop this post from becoming too much like being droned at by a science teacher, for each reason and prior concern I had about veganism I’ll also share a smoothie bowl recipe. Nothing softens facts about plants like smoothie bowls! Also if you’re not interested in my reasons for going plant-based that’s totally cool, feel free to just look through the recipes (they’re tasty enough for anyone and everyone to enjoy)J.

For those who don’t know (although you must know, everybody knows) a smoothie bowl is basically a thickened up smoothie – think somewhere between a milkshake and ice cream – which is poured into a bowl and topped with a whole range of textural and exciting toppings. Ooooh texture, we do like a bit of that. And before anyone panics and accuses me of dumping my beloved oats for these social media whore-breakfasts (they are popping up everywhere – they’re the Starbucks of the internet) I of course have added oats to all of these recipes – mainly because I like a substantial breakfast in the morning and also because I actually can’t go a single day without them.  Nope, not a single day.

For all of the smoothie bowls below they contain three staples which I’ll refer to as ‘the base’ throughout the rest of this post. These staples consist of:

• 1 large/ripe banana (chopped into bits and frozen),
• 1/3 cup oats,
• 2/3 cup plant-based milk (I use unsweetened almond milk but any should work)

The use of ‘a base’ for these bowls also links into a good point that just as these three elements won’t change for each recipe, me trying out veganism doesn’t mean that I as a person am going to change every aspect of my life. I’m still me, the same guy who loves watching horror films and thunderstorms whilst bundled into an over-sized onesie, the same guy who attempts HIIT workouts, strength training, yoga and pilates and usually looks like a piece of dismembered driftwood whilst doing so and the same guy who loves a good fruity Pimms in the summer, is terrified of wasps and thinks that manatees should be worshiped as aquatic queens. To all my friends and family who aren’t vegan (which is everyone) I still love you and this change won’t affect how I view you. I’m not going to start bursting into lectures on lunches out and begin criticizing people for what they chose to eat at the dinner table. I do believe that there is a place for effective activism and advocacy but I also feel that it is something that doesn’t need to be rammed down people’s throats 24/7. If there are any aspects to this topic that I don’t speak about over these next two posts and that you’re curious about, please know that I am always open to a friendly discussion and will do my best to answer any questions – just please also note that I’m about the furthest thing from an expert you can get. Finally, please know that this won’t affect anyone but myself and there is no need to feel threatened by me choosing to try this lifestyle. Like I said, I’m still me, I’m still Alex.

Now, without much further ado let’s get into some smoothie bowls – seriously, July has been good to us recently in terms of weather and with the slight increase in heat comes the need for starting mornings with something refreshing, indulgent and most importantly, cooling. The first five recipes will be in this post and the next five will be in part 2 and also please note that the toppings I chose for each bowl are simply recommendations, take and leave what you want.

Happy smoothie-bowling!!!

Carrot Cake Smoothie bowl (possibly my favourite – big surprise there)

To a high speed blender or food processor, add: 

• The 3 base ingredients (frozen banana, oats and milk)
• 1 cup peeled, roughly chopped carrots (roughly 2 medium carrots)
• 2 small soft, pitted dates (can add more if a sweeter taste is desired or use a sweetener such as truvia, maple syrup, coconut sugar etc)
• ½-1 tsp cinnamon*
• 1/8-1/4 tsp ginger *
• 1/8-1/4 tsp nutmeg*
• ½ tsp vanilla extract

Blend it up and for toppings:

• A sprinkling of desiccated coconut
• Some chopped walnuts
• 1-2 tbsp raisins

*With the spices, start with less and add more to taste if you want a stronger spiced flavour, it’s very easy to go overboard with the nutmeg trust me. The same applies for the dates in this recipe; you can always add more but you can’t take away – life advice there, you heard it here first! Well you probably didn’t… moving on!

Reason 1) Ethics – my main reason behind undertaking a vegan lifestyle is to stop any contribution that I may be having towards unnecessary animal suffering. There is lots of horrific and graphic online footage featuring the way that some livestock are treated during the agricultural process and whilst this is a reason alone in itself, I do also believe that this is NOT how all agricultural animals are treated. What it actually came down to for me was that eating pigs for example (most of which are of the same intelligence level as a 3 year old child) because we have decided that they as a species are to be a food source but not species like domestic cats and dogs just stopped making sense. I didn’t see how I could get outraged over things like the Yulin dog meat festival in China when we do the same thing to other species everyday - but it’s ok because we’ve decided that it’s alright to eat other certain sentient animals? Like I said my perception simply shifted a little. Please know that I’m not judging you at all if you don’t share this view; I grew up eating (and loving) meat, it’s a part of my culture and something I still would enjoy. I don’t hate the product, I just hate what it takes to get it and for me personally it just reached a point where it stopped being worth hurting other creatures that are capable of feeling pain simply because I enjoyed the way they taste. 

Concern 1) Extremism – Like most people I did at first think that this lifestyle was for lack of words extreme. I associated veganism with aggressive activism, dogmatic lectures, anarchistic public displays, ‘meat is murder’ posters and wheat-grass. All of these things are… just not me. However, not everyone has to be an extreme activist and I think that that’s perfectly ok – actually no, it’s great. I know that eating a vegan diet is also referred to as extreme due to the cutting out of complete food groups (something that I wouldn’t normally agree with) but again looking at our eating habits another way - we’re the only species to take the breast milk of another animal and give it to our own young. This alone baffled me (not very hard to do) and I asked myself would I drink chimpanzee milk? Probably not. Why though? We’re 98.8% genetically identical to chimpanzees; surely it would be less extreme to drink the milk of the species we’re most closely related to right? Again, it all boils down to our perceptions of what is extreme and the social norms that we as a society have deemed appropriate.  

Peanut Butter Bliss Smoothie bowl

To a high speed blender or food processor, add: 

• The 3 base ingredients
• Another large/ripe frozen banana
• 2 tbsp peanut butter or 2 servings of PB2 (powdered peanut butter)

Blend it up and for toppings I crumbled a failed PB and Jelly oat cookie on top but I would recommend:

• A sprinkling of chia seeds
• A dollop of homemade or no-added sugar jam
• Some roasted peanuts

Reason 2) How I feel - Since eating more plant-based foods I have noticed that I have a lot more stamina and my workouts are much more productive and successful although I will admit that it took some experimenting with different combinations of foods to achieve this. As pre-workout fuel, fruits and foods higher in carbohydrates/natural sugars tend to help power me through whilst proteins like lentils, beans and pulses are good for post work out muscle recovery. This has also allowed me to incorporate more peanut butter into my diet which is never a bad thing. I would also like to point out that this is what currently works for me, I can’t speak for others and different foods will always affect people uniquely at different times in their lives. In a year’s time I may have to change it up.

Concern 2) Protein – Probably the most common issue associated with vegan diets, however my take on the topic was actually slightly different than most. I was already aware that most people in the developed world probably consume a bit too much protein already and that there is plenty enough that can be derived from plants – even 1 cup of broccoli has 4g.  In particular, high protein sources such as lentils (18g per cooked cup), chick peas (15g per cup) and peanuts (9g per ¼ cup) are not only readily available but also fairly cheap. However, my first real issue was that whilst there is no difference in quality between animal and plant-based protein, the absorption rate by the body from plant protein is a little lower due to the fibre that is also present within the food. Luckily this is remedied by simply making sure you are eating enough (yay) and on another note, please also remember that fibre is a good thing and shouldn’t be avoided for this reason. My second concern was actually about whether you could easily obtain all 9 essential amino acids that are not synthesized in the body. The short answer – yes. Complete sources include Quinoa, Buckwheat, Hemp seeds, Chia seeds and Soy. What’s more, you can get all essential amino acids from other foods by simply combining different sources of plant proteins (namely legumes and grains e.g. hummus on a whole wheat pitta, oatmeal with peanut butter, a lentil, bean and corn chilli). It’s surprisingly easy.

      Strawberries and Cream Smoothie bowl

To a high speed blender or food processor, add: 

• The 3 base ingredients
• 1 cup washed/ hulled strawberries (frozen strawberries provides a thicker consistency similar to a soft serve ice cream here)
•  2 small soft, pitted dates
• 1 tbsp almond/cashew butter
• ½ tsp vanilla extract

Blend it up and for toppings:

• A few chopped almonds/cashews
• A sprinkling of oats
• Some chopped, fresh strawberries
• Some fresh mint leaves

Reason 3) Health benefits – Carrying on from how eating plant-based has improved the way I generally feel, there are also associated health benefits to eating a vegan diet. If well-planned and nutritionally complete (as with an omnivorous diet) eating this way can lead to consuming lower levels of saturated fat and dietary cholesterol. This can result in a reduced risk of heart disease, colon cancer, type 2 diabetes, strokes and obesity. However, it is important to stress that this is if a vegan diet is in fact balanced. Just because something is vegan does not mean that it is healthy - more on this in a sec. I also just want to state that unlike a lot of vegans I’m not one of those people who demonize the health aspects of whole-food, unprocessed animal meats, fish and eggs. I do think that in small amounts (much less than most people actually consume) such additions to a diet can contribute to good health – I am just choosing not to consume them mainly for ethical/environmental reasons.

Concern 3) Weight – It may not surprise you to know that I am naturally quite a slim guy and back when I was focusing on the wrong aspects of nutrition and working too long hours with too little sleep, my BMI slipped into the underweight category. Since then I have managed to put on a substantial amount of weight (not as much as I would like yet) but one of my concerns about veganism was that on a plant-based diet, I would simply disappear – or get carried away by a gentle breeze whenever I was next to hold a helium balloon. However, being vegan does not equate to eating salad and in fact it’s very easy to put on weight; as mentioned above just because something is vegan does not mean that it is healthy. Oreos are vegan-friendly and so are chips usually, in fact there is a whole host of junk food (some intentionally  vegan and others unintentional) such as chocolate bourbons, party rings, skittles, most Pringles, vegan burgers, vegan hot-dogs,  vegan pizzas, cakes and cookies that one could consume on this lifestyle. However, whilst this would ensure a person wouldn’t lose unnecessary weight, it also wouldn’t be too healthy in the long run. The stats still stand that a healthy balanced diet consisting mainly of whole, unprocessed foods (whether vegan or not), that suitably meets an individual’s caloric needs whilst being nutritionally complete and combined with moderate exercise and regular sleeping patterns can ensure healthy weight maintenance.

  

Peach Crumble Smoothie bowl

To a high speed blender or food processor, add: 

• The 3 base ingredients
• 1 fresh/frozen white peach (also known as flat peaches/doughnut peaches)
• 2 small soft, pitted dates
• ½ tsp vanilla extract
• 1/2 tsp cinnamon
• 1 tbsp almond butter

Blend it up and for toppings:

• Some granola of choice (I used a homemade almond variety)
• Some slices of fresh peach
• A sprinkling of extra cinnamon

Reason 4) Lower levels of toxins - another health benefit that can come from a balanced vegan diet. Quite a lot of mass/factory produced meat, fish and dairy products can contain high quantities of antibiotics, hormones, steroids, potential carcinogens and poisonous metals such as mercury. Now, I’m not saying all animal products contain these things e.g. if you get your beef from your local, organic farmer’s cow called Gladys who is grass-fed, free range and not injected with a concoction of drugs then it’s a bit of a different story. Unfortunately, a lot of the meat/fish/dairy found in mainstream supermarkets is not of this sort and as a general rule of thumb, the cheaper the product, the worse the quality. My advice would be that if you are going to eat meat, try and source it as locally and organically as possible and whilst I no longer personally agree that there is such a thing as ‘ethical slaughter’ at least the quality of the animals life is much more likely to be of a higher standard.

Concern 4) Nutrient Deficiency – despite there being a potential for lower levels of toxins from this lifestyle, there is also a risk of it being lower in levels of certain nutrients. It’s all well and easy to simply say that eating a ‘whole-food plant-based diet’ is enough to keep you in optimal health but I am not one to take the risk of my long-term health lightly and as a result knew some research was going to be required. For the most part, you can get the majority of everything you need from plants e.g. calcium from dark leafy greens like collards, kale and broccoli (or if you don’t want to drown in greens – fortified almond milk etc), Iron from lentils, quinoa, legumes, tofu, oats, pumpkin seeds, sunflower seeds and cashews and protein from…well just about anything. However, there are two vitamins that I will touch upon in a little more detail, the first being Vitamin B12. This B vitamin is usually found in meat/animal products not because they produce it but rather because it is found in soil and when livestock graze upon good quality soil, they in-turn ingest some and along with it B12. However, it is also worth mentioning that because of modern agricultural practices, a lot of today’s soil is over-sterilized and hence lacking in B12. A large proportion of farmed animals are actually injected with synthetic B12 in order to provide the public with adequate levels. Vitamin B12 MUST be supplemented on a vegan diet either through supplementary pills or through fortified foods such as most plant-based milks or nutritional yeast (a form of deactivated yeast that has a slight ‘savory/cheesy’ flavour). I am currently going with the latter option because I LIKE FOOD. The only other slight concern I had was in regards to Vitamin D. This is a fat-soluble vitamin that our own bodies produce after exposure to sunlight (about 15-30 minutes of direct sunshine a day for most) and the only dietary sources come from fatty fish, eggs (if the laying hens have been fed Vitamin D) and mushrooms (if treated with UV during the growing process). The vegan diet hence contains little Vitamin D and living in England, going the sunshine route seemed well… beyond risky to say the least. At the moment because it is summer and there actually has been a good deal of sunshine, I’m not too worried but come winter I may look into supplementation.

Chocolate Cherry Smoothie bowl (aka The Black Forest Bowl… another possible favourite)

To a high speed blender or food processor, add: 

• The 3 base ingredients
• ½ cup pitted cherries (frozen give a thicker texture here)
• ½ cup fresh/frozen spinach (warning: the more greens you add, the more of a green tinge the smoothie will have but you can’t taste it regardless so it’s up to you I guess)
• 1 tbsp cocoa powder
• 1 tsp truvia (I would recommend truvia for this recipe as it counteracts the cocoa’s bitterness and also masks the spinach well)
• ½ tsp vanilla extract

Blend it up and for toppings:

• Some chopped almonds
• A dollop of unsweetened soya/coconut yoghurt
• A tbsp of chia seeds
• Some fresh cherries

Reason 5) Superficial health benefits – Ok, so this one is a little shallow on the basis that it doesn’t revolve around the important aspects of health but still if eating more plants is going to give me a better complexion then there’s nothing wrong with that! I do need all the help I can get – have you seen my face? – It’s like that rock giant out of ’The NeverEnding story’. Once again this all comes down to whether a diet is balanced or not (seeing a pattern here?) but a vegan lifestyle where one consumes lots of whole grains, fruits, vegetables, legumes, pulses, healthy fats and also meets nutrient requirements can significantly improve the condition of hair, skin and nails. It also helps keep you plenty regular (if you know what I mean) and can even help improve memory.

Concern 5) Having to change myself completely – whilst I’m all for a little bit of self-improvement, I didn’t want this to take over my life. I didn’t want to be known as ‘Alex the vegan’ when there are still a lot of other aspects that make up my personality. Touching on the point I made earlier about staying the same person – me taking up this lifestyle doesn’t mean that I’m going to start screaming if I’m out to dinner with my friends and someone orders BBQ ribs. I’m not going to join a commune and I’m not going to start assuming a moral high ground over everyone else because despite what stereotyping tells you, you don’t have to do that to be vegan. I’m not going to lose friends over this, I won’t make a habit of forcing this topic into conversations when it’s not relevant and I don’t hate farmers. The only part of me to change is my perception of certain aspects of the world around me; hence I am changing my lifestyle to fit with this new way of seeing things. Like I said, my priorities have changed a little is all – I love the taste of BBQ chicken, prawn skewers and soft buttery cookies (who doesn’t they’re bloody delicious) but I’m now aware of some other things that I simply care more about. Also, as you’ll see in part 2 of this post, it’s not so much about giving these foods up as it is simply replacing them with alternatives from other sources. You don’t have to give up anything, you can still have buttery tasting cookies without the butter J.

Right, before this surpasses the bible in terms of heavy reads, we’ll end part 1 here. I hope you try out these smoothie bowls; they really are the perfect way to cool down on the rare occasional hot morning whilst also giving you a fantastic burst of energy, plus they’re also ridiculously easy to make (providing you have a blender of course because without one of those it can get quite tricky).

As you can probably tell most of the above reasons/concerns I gave for veganism were mainly focused at an individual level but for part 2 I’ll explain some of the environmental/global factors that influenced my decision as I think along with ethics, these are what probably effected me the most. Again sorry that this post was a little long, I promise that part 2 will be condensed to a bit more of a reader friendly standard and also if you have any questions, please feel free ask. Once more, I’m still me; I’m still your chum. Have a great day and I’ll be back again soon to share more smoothie bowls. Yaaaaaaaaaas!

All the best,

Alex

Healthy Cashew Cream

Dairy-free, sugar-free, gluten-free... 

...but not fat-free because otherwise what would be left?

 

Happy hump day people!

It’s just a quick visit to the inter-web today. I’ll admit that I’ve have been a bit preoccupied lately what with trying to discover what career I think I want to pursue – yes I’m so indecisive that I don’t even know what it is I want – hence this blog has been a little more than neglected.

On top of the job searching, I have also been putting together a very special post (one that may rock the boat a little). It’s taken some time to piece together so that it comes across the way I want it to and it may be ever so slightly controversial but it is definitely something that I need to do.

Soooooooo… we can look forward to that little nugget next week eh?

In brighter news, due to my grandparents being away for their yearly three-week caravan trip (living their lives like they give a damn) I have had some more free time in the kitchen meaning that I am by no means short of recipes to share with you.

As we really are well into July now I thought I’d start by getting into the swing of summer with a good old British classic that’s always common around this time of year.  

Strawberries and cream!!!

Ok, I know that once again I’m late to the party with this. Wimbledon is over, Murray won (congratulations by the way) and strawberry season itself is drawing to a close - but look at it this way, someone has to be late otherwise nobody would be able to appreciate those who are punctual. I’m actually kind of doing a public service to people who are organised enough to keep up to date with current events so yeah, you’re welcome (telling myself these lies helps me sleep at night).

Traditionally, those who are either middle class or on the rare occasion actual tennis enthusiasts will enjoy a bowl of strawberries and cream under the July sun whilst two people flail rackets about the place and grunt at each other in very suggestive ways. It’s a good laugh (or so I’ve heard, I’ve never actually been) but I’m sure the atmosphere is great. I think they serve Pimms so it must be great, there’s Pimms.

Anyway, as mentioned earlier, strawberries tend to go out of season post Wimbledon and so for the last bunch that I managed to harvest from the garden, I thought I’d have a go at creating a dairy-free cream alternative to enjoy alongside them. Once again as with most of my inspiration, the internet held the answer, this time in the form of cashews. Mmmmmmm cashews – one of my favourite nuts, if not the favourite – although I don’t like to discriminate too harshly between nuts, they are all just oh so very good.

This recipe is quick, simple and delicious to have alongside strawberries, peaches, scones, cakes, stirred into porridge, swirled into smoothies and slathered onto toast with jam.

What’s even better is that the base of the recipe can be flavoured multiple ways to create a huge variety of condiments ranging from a sweet orange spiced ‘butter cream’ to a savoury herbed ‘cream cheese’ - Future recipes to follow of course.

Now, it is probably worth mentioning that as the base of this cream is cashews, it is fairly high in fat. However, a good dose of said fat is of the monounsaturated variety which in *shudders* moderation (how I hate that word) is actually an ample part of a healthy diet. Cashews are also a great source of copper, magnesium, fibre and are cholesterol-free. So yes, this cream is fatty but it’s also good for you so no need for any guilt whatsoever as you dollop a spoonful onto your strawberries - just don’t eat the entire lot in one go whilst binge-watching Youtube. I can vouch that such behaviour does not so much leave you feeling powerful like Serena Williams but more rather squidgy like Homer Simpson.

Enjoy!!!

Cashew Cream

Ingredients:

• 1 cup cashew nuts that have been soaked in water for at least 4 hours (preferably overnight)
• ½-3/4 cup plant based milk of choice*
• ½ tsp vanilla extract
• 1-2 tbsp sweetener of choice (I used truvia because I’m a predictable ox but make sure whatever you use, you sweeten to taste)

Instructions:

• Place everything into a high powered blender and blend until everything is combined into a smooth creamy consistency.
• That’s pretty much it – just store in the fridge in a sealed container and it should last for 1-2 weeks.

*Start with ½ cup and add more if needed, using ¾ cup makes the blending easier but the cream is slightly thinner – more dollopable (not really a word) than spreadable – however it does thicken up slightly when stored in the fridge and can be set even more if placed in the freezer for an hour or so. 

Carrot Cake Flapjack

It's everything I've ever wanted

Hi guys,

What a roller coaster it has been over the past couple of weeks for the UK. It’s all been a bit manic really (lots of political poop) and as a result I think many people have been left in a weird sort of dazed state, like waking up after being drugged at the dentist – everything is a little surreal and hilarious but at the same time tears are imminent.

Basically, Britain voted to leave the European Union which in a nut shell means that we are going to attempt to go it alone and set up our own trade deals etc. As part of the 48% that voted to remain, at first I was pretty annoyed by this result mainly because I don’t tend to like people with far right-wing/somewhat nationalist views and don’t particularly feel comfortable with them having a role in the running the country. Also without a place in the common market, how am I going to have year-round access to asparagus?! Oh well, we will have to see what happens. I don’t want to get too political on here; it’s taken me a good few days and a LOT of cute pictures of cats on the internet to calm down as it is. It may be possible that I jump ship to somewhere like Australia or Canada in the next few years if things go south though.

Watch this space.

In other news England managed to leave Europe twice in one week as we also got knocked out of the UEFA cup by Iceland. Now, I’m definitely not an expert when it comes to the football (15 love?) but according to my brother, Iceland have a population about the same size as England’s city of Leicester and have only one professional player in their team, therefore even I have reached the conclusion that we suck at the football – all of the football.

Finally to cap it all off, one of my favourite characters bit the dust in the season 6 finale of Game of Thrones on Monday.

L

R.I.P. Margaery Tyrell  - officially the hottest thing in Westeros.  

Yes- despite the poor turn of events, the puns have remained. Sorry, not sorry!

Life hasn’t all been doom and gloom though, the parents came up to Essex for a visit as it was dad’s 50^th birthday on Thursday and with them they also brought the dogs. Further to this, it also meant getting a takeaway and spending the evening relaxing and watching the TV.  Puppies + Thai food + TV = a vast improvement in mood.

Taking all of the past few week’s events into consideration, I thought it appropriate today to share a recipe that can be called upon when in need of either comfort or for a reason to celebrate. A hybrid dish if you will, featuring two of my favourite things in the entire world…

…Carrot cake flapjacks.

These easy baked goods are just as indulgent as they sound yet are equally nutritious and much lighter compared to traditional flapjacks.

How can flapjack be healthy? I’m sure you’re probably not asking. Well despite the usual variety relying on over half a cup of butter, tonnes of refined sugar and glugs of golden syrup, a few tactical substitutions (my brother stated that the England football team should have also made some of these) can result in a much more nutrient rich and even tastier treat - All of the decadent taste with none of the type 2 diabetes.

It’s quite simple really:

Butter is swapped for unsweetened apple sauce, almond butter and coconut oil, refined sugar is replaced with truvia and golden syrup is benched for maple/fruit syrup. The oats can stay because they’re awesome #oatlife and we also chuck in some carrot because vegetables. A few extra optional add-ins such as walnuts, dried fruits and desiccated coconut really amp up the nutrition making for a treat that is full of fibre and energy.

These flapjacks have the classic, chewy, buttery soft texture as the originals but with the added goodness of an occasional nutty crunch and/or gooey raisin. The delicate spice blend of cinnamon, ginger and nutmeg work perfectly together (unlike England’s football team) to make this treat decadently warming which not necessarily a bad thing since despite being June, the weather has returned to its usual attitude of confused grey angst.

This recipe is also dairy free, egg free, vegan and gluten free (if using certified gluten free oats) so really anyone can enjoy it. There is no excuse, make the damn flapjack!

Whether this week has been good or bad for you, I encourage you to try this out. Honestly it’s so easy and is soooo worth it. I’m going to make some for my birthday in November, but I’m also going to make about 60 batches in between now and then so…

…gainz?

Happy baking!

Carrot Cake FlapJack

Makes 9-12

Dry Ingredients:

• 2 cups oats
• 1-2 tsp cinnamon
• ¼ tsp ginger
• 1/8 tsp nutmeg
• 1 cup shredded carrot (2-4 carrots depending on size – I found using a food processor was the easiest way to shred the carrot)
• Optional add-ins: ¼ cup dried raisins, ¼ cup walnuts, a sprinkling of desiccated coconut for topping

Wet Ingredients:

• 2 tbsp coconut oil
• 2 tbsp almond/cashew butter
• 1/3 cup unsweetened apple sauce (or baby food – apple puree)
• 1/3 cup truvia (technically dry but it goes in with the wet)
• 2-3 tbsp fruit/maple syrup

Instructions:

• Preheat the oven to 180 degrees Celsius (350 Fahrenheit).
• Combine all the dry ingredients together in a large bowl and stir together well.
• In a saucepan over a low heat, combine all of the wet ingredients and stir until melted together.
• Once fully combined, pour the wet mixture into the dry and stir together.  Lots of stirring going on here, it’s probably the hardest part of this recipe.
• Line a baking dish (I used an 8” by 8” pan) with baking paper and spray with cooking spray before spooning in your flapjack batter and pressing it down to form an even layer. At this point, if you want to sprinkle over some desiccated coconut, go right ahead.
• Place in the oven for 25-30 minutes or until the edges are golden brown.
• Remove, allow to cool for as long as you can wait (I never can and as a result often suffer from third degree burns in the mouth area) and then eat! 

Creamy Roasted Red Pepper Pasta

Smooth, thick and dairy-free - behave!

 Hi guys,

Before getting into this post I just want to say sorry for the sporadic posting lately.

The truth is I have no schedule at the moment and am trying to fit in posts here, there and wherever I can. Don’t get me wrong, I could definitely be more productive with my time if I made a schedule but I am quite partial to being an unproductive sloth that enjoys curling up into a ball under the bed sheets whilst watching Game of Thrones and eating home-popped popcorn.

I acknowledge your judgement and accept its severity.

Soz again.

In my defence, things have been a little up in the air for the last week.

Why?

Gosh you’re so thoughtful, thanks for asking. Well, I made the bold/stupid (haven’t decided which yet) to hand in my notice at work. Gasp! As a result of this little radical life choice, I have been spending more time sorting out my CV and applying to jobs etc. Hence, this blog has been put on hold a little.

I don’t want to drone on too much about it but below are the three main reasons behind why I quit my job as an AutoCAD Drawer (someone who uses a computer to draw 2-dimensional models of pile cages in varying dimensions for use in construction – beyond riveting I’m sure you’ll agree).

1. First and foremost, I simply wasn’t happy. Despite leaving the 14^th Century-like plague of rats, continual rolling black-outs and horrific toilet mushrooms behind in the porta-cabin of hell and moving to a nicely furnished office that probably actually meets health and safety’s standards, the job itself still wasn’t for me. Don’t get me wrong, the people were great, I learnt so much and it was fun to work alongside one of my closest friends but in terms of career progression, it wasn’t what I wanted as I neither had much interest or passion for the role.
2. I was getting slack on looking around for other options and needed a good kick in the rear to get me searching again. Handing in my notice has sparked the fear of long term unemployment into play and ironically fear is actually what spurred me to make the move to leave. One day last month whilst at work I noticed that one of the daily inspirational quotes on our desk calendars was ‘don’t fear change, fear stagnation’ and that was when it hit me – I was on route to becoming that old forgotten pond at the back of the school field. You all know - the one that the teachers tell you not to go near because despite being only a few feet deep it is full of rubbish and it smells. I was stagnating and it sucked (no wonder there were so many flies around the office, sorry co-workers).
3. Lastly, I didn’t feel like I was 100% myself or rather the best version of myself whilst at work. Not that I didn’t have bouts of genuine happiness whilst there but more often than I not I was finding myself in some foul mood either initiated by a rude/angry customer or by the fact that a lot of the technical aspects of the job were quite frustrating. Most of the time, I’m quite happy (despite the sometimes cynical nature of this blog) but I feel like I was losing that a bit. I wanted to be 100% myself and I think that maybe entering a job through a friend is not the best way to find your own feet around new people in that respect – at least I don’t think it was for me. Furthermore, I wasn’t really qualified for this role and sort of fell into it by accident and as a result there was most definitely a lack of the sense of belonging.

Anyway, I have a few more weeks there to kill so I still have some time to sort myself out. Current emotional state: Twangs of excitement mixed with deep underlying dread. I’m ready for the change but not sure if I’m up to the challenge and because of this, everything’s become a bit muddled and has left me in need of good dose of comfort.

In other words: Carbs.

And this is where my creamy roasted red pepper pasta sauce comes into play...

Oh mama! (And it’s suitable for vegans too)

Yep that’s right, despite being thick, creamy and mouth-coatingly rich in flavour, this dish doesn’t contain a drop of cream. It also doesn’t have any cauliflower in it as was the case for my dairy-free paprikash, so fear not all you cauliflower haters, I gotcha covered. There is another secret ingredient however, one that provides this sauce with all of its creaminess and also makes it packed full of protein. Can you guess what it is?

*whispers* White beans.

Gasp again! Two gasps in one post? Outrageous.

Butter beans to be precise are what make up this meal’s base; I know it sounds weird but they do wonders for the sauces’ velvety texture and you cannot even taste them. Undetectable and unbeatable! Or should I say, Un-bean-table…

For the 4^th time in this post, I apologize.

Comforting and rich but also fresh and not too heavy, this pasta is a great option for those summer days with bi-polar weather, which seem to be everyday at the moment. Plus it only takes around 25 minutes max from start to finish – you’re very welcome ;).

Enjoy!

Roasted Red Pepper Pasta

Serves 4

Ingredients:

• 300g whole wheat pasta/pasta of choice (I sometimes use the whole 500g pack because my friends, my family and I like to eat)
• 2 large red bell peppers or sweet pointed peppers- cut in half with stems removed
• 1 can of white beans (butter or cannellini) – drained and rinsed
• 1 white onion chopped into quarters
• 1 tbsp olive oil
• Juice from ½ a lemon
• ¾-1 cup reserved pasta water
• 1-2 garlic cloves
• Salt/pepper to taste
• 1 handful of freshly cut parsley or basil leaves

Instructions:

• Preheat the oven to 200 degrees Celsius and prep the peppers, cutting and lightly spraying them with olive oil or cooking spray then placing them face down onto a baking tray lined with baking paper/foil.  
• Once ready, place the peppers into the oven and forget about them for 25 minutes (set a timer, this will help you remember them again – they get very sad when they are forgotten about). Meanwhile, cook the pasta according to package directions.
• Put the rest of the ingredients (onion, garlic, white beans, herbs, lemon juice, olive oil, reserved pasta water and seasonings) into a blender or high quality food processor.
• Once the peppers have finished roasting and are wrinkly and slightly charred like Dale Winton’s skin, remove them from the oven, toss them into the blender and whizz up everything into a creamy, explosively flavourful sauce. Make sure to taste and adjust seasonings if desired.
• Drain the cooked pasta (if you haven’t already) and introduce it to the sauce. They’ll get along just fine.
• Pretend to be Nigella as you make suggestive faces at an imaginary camera man whilst twirling your decadently smooth pasta.