The Keto Vegan (rachelghinn)

In this episode of The Keto Vegan podcast 🥦, we explore the global obesity crisis and the challenges of dieting 🥬. With 64% of adults in the UK overweight and 1 in 8 people worldwide living with obesity, this issue is more urgent than ever. We ask: if obesity were treated like addiction, would governments take stronger action?

 

We dive into why diets so often fail, with 95% of people regaining lost weight due to restrictive eating and biological changes that make weight loss harder. We also discuss the psychological toll of obesity, where 82% of people blame themselves for their condition, leading to shame and missed opportunities for help.

 

But it’s not all bad news. We introduce the vegan keto diet as a sustainable solution for weight loss, focusing on nutrient-dense, plant-based foods. Throughout the episode, we share practical tips on how to implement this lifestyle and tackle common dieting challenges.

 

We also look at the role of the food industry in promoting ultra-processed foods 🍩🍧 and the need for stricter regulations to protect public health, especially for children. With personal stories and real-world advice, this episode offers both insight and inspiration for those looking to make healthier changes.

 

Information Links from Episode

Are you 7x more likely to die from obesity than smoking? I did my research AFTER the episode! 🤦‍♀️. Here’s the research. I wasn’t completely wrong – it may not be 7x but it is growing:

• The Health Risks of Obesity https://www.rand.org/pubs/research_briefs/RB4549.html
• Obesity Is More Deadly Than Smoking – Here’s Why https://www.orlandohealth.com/content-hub/obesity-is-more-deadly-than-smoking-heres-why

Dy’s Episode – Mental Health and Keto. #18 How Keto Vegan Changed Dy’s Life: A Bipolar Survivor’s Story

• YouTube https://youtu.be/BXunW-tBQtA
• Podcast: https://www.podbean.com/eas/pb-58udh-14e9e3c

 

Research for this episode:

Weight-Loss Statistics 2024 March 29th 2024 US article https://www.greatgreenwall.org/supplements/weight-loss-statistics/

Diet Failure Statistics 2024 – US article https://www.greatgreenwall.org/supplements/diet-failure-statistics/

UK children shorter, fatter and sicker amid poor diet and poverty, report finds The Guardian March 29, 2024 https://www.theguardian.com/society/article/2024/jun/19/uk-children-shorter-fatter-and-sicker-amid-poor-diet-and-poverty-report-finds

 

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Welcome back, my fellow plant-powered, keto-crushing, animal-loving listeners to another episode of 'The Keto Vegan'! Today, we’re diving into a topic every vegan has probably scratched their head over—literally. Yep, we’re talking about the creepy crawlies! From head lice that seem to think your hair is a five-star resort, to ants who’ve mistaken your kitchen for Coachella or Glastonbury . And don’t even get me started on those fungus gnats treating your houseplants like their own personal jungle gym. So, what’s a vegan to do? Break out the magnifying glass, a moral compass, and maybe some lavender oil? Let’s 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?
• “What do vegans do about headlice?” “Not eat them!!”
• “You want to remove the eggs as well as the nits!!”
• “Lice are parasitic insects that infests the hairs of the human head and feed from blood from the scalp.” Sounds good doesn’t it”

 

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

In this episode of the Keto Vegan, we delve into a transformative journey centred around the mantra: "Don't Judge." In this episode, we explore the profound notion that everyone is doing the best they can with what they have. 

Rachel shares a personal journey of sudden transformation towards plant-based living and veganism, highlighting the challenges faced in understanding and embracing those who may not yet grasp this lifestyle choice. Through introspection and growth, it becomes clear that forcing change upon others only breeds resistance. True change must come from within.

We’re reminded to be patient, kind and loving, both to ourselves and others. By releasing the shackles of self-judgment, we unlock the capacity to see beyond surface differences and connect on a deeper level. Through insightful breathing exercises and reflective questions, we learn to embrace ourselves fully, quirks and all.

Moreover, the podcast delves into the importance of navigating relationships with those we may not naturally click with, emphasizing the value of kindness, respect, and inclusivity. Each individual has the right to be treated with compassion and empathy, regardless of differences in opinion or perspective.

Join us as we embark on a journey of self-discovery, acceptance, and genuine connection. It's time to let go of judgment and embrace the beauty of diversity and understanding.

Best Moments:

• Everyone is doing the best they can with what they have.
• My transformation to plant based and veganism was intense, I’ve had to learn a lot how to be kind to people who don’t get it yet.
• When people are forced to change their minds, they’re not going to.
• We have to find the way ourselves.
• Everybody is doing the best they can with what they’ve got.
• Most of us ate meat … until we got ready to change,
• Be patient, be kind, be loving.
• Stop judging yourself. When we stop judging ourself, something magical happens and we stop judging others.

Key Takeaways

Put your hand on your heart, close your eyes and say to yourself:

• what is it like to be me when I’m not judging myself?
• What is it like to be me when I don’t judge myself?

Do this over and again for 10 to 15 minutes.

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

 

Welcome to The Keto Vegan podcast, where Rachel blends the best of both worlds: the ketogenic diet and vegan lifestyle! In today’s episode Rachel dives into ten essential tips that will guide you towards a successful and fulfilling keto vegan life.

First up, Rachel discusses the importance of planning your meals each week and the benefits of batch cooking. This not only saves time but also ensures you always have delicious, keto-friendly vegan meals ready to go. Next, she talks about why it's crucial not to starve yourself when starting out. Keeping hunger at bay helps prevent those tempting binge-eating episodes.

She also explores the advantages of shopping online to avoid unnecessary temptations and why it's great to try something new that's both keto and vegan. Don't forget about supplements—they can be a key part of maintaining your health on this diet.

Have you heard of urinalysis strips? Rachel explains how they can help you monitor your ketone levels. Plus, she delves into maintaining a positive mind and body vibration, and the benefits of intermittent fasting.

Visualisation and self-love, including mirror work, are powerful tools for any lifestyle change, and Rachel shows you how to incorporate these practices into your daily routine.

So, get ready to take notes and transform your keto vegan journey with these ten valuable tips.

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

Holland 7 Barrett keto bread: https://www.hollandandbarrett.com/shop/product/dillon-organic-original-flax-keto-bread-60061754/

125 pee sticks: https://www.amazon.co.uk/gp/product/B07QVFHCJS/ref=ppx_yo_dt_b_asin_title_o05_s00?ie=UTF8&psc=1

Information on intermittent fasting: https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work

My YouTube channel with various visualisations https://www.youtube.com/@rachelghinn

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

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, I’m diving into the spicy, tear-inducing world of horseradish. If you’ve ever been frustrated by the cost of vegan horseradish (and the fact that it’s often only available online), this episode is for you! I’ll share how I’ve taken matters into my own hands to whip up a delicious, creamy vegan horseradish sauce. From homemade sour cream to prepping the fiery root itself—yes, there were tears, painful tears! I’ve got all the tips to make this condiment at home. Let’s get grating!

 

Learn how to make your own vegan horseradish sauce from scratch with this easy, budget-friendly recipe. In this episode, I’ll walk you through:

• Why store-bought vegan horseradish isn’t worth the expense.
• The ingredients you’ll 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 horseradish—trust me, get some googles!
• Storage tips to keep your horseradish fresh for up to a month or frozen for longer.

Whether you’re 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 Replacer
• Elmlea Plant Double Cream

Subscribe to The Keto Vegan podcast for more delicious plant-based keto recipes, tips, and hacks. Let me know how your horseradish turns out—tag 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: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Celebrate with me on this week’s 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 affair—well, 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.

I’ll share my thoughts on The Cosy Club’s 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 you’re looking for vegan restaurant inspiration or curious about balancing keto on special occasions, this episode has something for you. Plus, you’ll get a little family fun and festive flair to brighten your day.

Grab a glass of pinot noir or keto soft drink and let’s 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: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Welcome to "The Keto Vegan," where Rachel takes you on a journey through her plant-powered, low-carb lifestyle. In this episode, join Rachel as she and Molly (see episode 10: An Eating Disorder Battle) celebrate Molly’s 18th Birthday and go to a West Sussex Thai restaurant. Get an exclusive peek into a day in the life of a keto vegan as she navigates dining out in the evening.

But that's not all! Stick around until the end as Rachel shares insights from a thought-provoking blog by Veganuary on UPF, also known as Ultra Processed Food. Tune in to discover how Rachel combines her passion for keto and veganism with valuable knowledge on nutrition and wellness.

Get ready to dive deep into the intersection of delicious food, health, and compassion with Rachel on "The Keto Vegan" podcast.

Key Takeaways and helpful links

# First thing every morning Rachel uses a Urinalysis stick to find out how many ketones she is burning. https://www.amazon.co.uk/gp/product/B07QVFHCJS/ref=ppx_yo_dt_b_asin_title_o05_s00?ie=UTF8&psc=1

# Also, in the morning Rachel takes various supplements:

https://theartofantiaging.com/benefits-of-vitamin-b-12-best-plant-based-sources/

https://www.healthline.com/nutrition/best-keto-supplements#TOC_TITLE_HDR_5

# vegan omega 3 https://www.amazon.co.uk/dp/B07W8KB13J?psc=1&ref=ppx_yo2ov_dt_b_product_details

# Natural Eye Complex https://www.amazon.co.uk/gp/product/B083WJGXXS/ref=ppx_yo_dt_b_asin_title_o05_s00?ie=UTF8&psc=1

# Vitamin B12 https://www.amazon.co.uk/gp/product/B08GG96FPL/ref=ppx_yo_dt_b_asin_title_o04_s00?ie=UTF8&psc=1

# Electrolyte Plus: https://horbaach.co.uk/products/electrolyte-plus-240-tablets?_pos=1&_sid=1afceacda&_ss=r

# Normally Rachel will take 3 small pots of food into work. Today she takes two as she’ll be eating in the evening

# Out to dinner at The Lemongrass by Nasir in Rustington. Rachel orders a stir fry for her main and it comes covered in Tempura. https://lemongrassbynasir.co.uk/rustington/menu/

# Drinks – single G & skinny T for Rachel as she’s driving.

# UPFs (Ultra Processed Foods). Rachel wanted to share information from this Veganuary blog. Is it fair that vegan UPFs have been the target of so much criticism? To see the full blog: https://veganuary.com/plant-based-diet-ultra-processed-foods/

 

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Welcome to another episode of "The Keto Vegan," your go-to podcast for all things delicious, plant-based, and low-carb! Today, Rachel dives into the sunny world of easy summer lunches. On the menu there is a little something for everyone. First up, stuffed peppers with a kick of chilli—perfect for those who like their veggies with a bit of spice. Then there's Rachel’s personal favourite: marinated chicken with a satay sauce that's so thick, you'll need a jackhammer to get through it. Don't worry, it tastes amazing!

For her carb-loving friends, Rachel has some classic summer staples—potato salad and corn on the cob.

So, grab your sunscreen, pull up a chair, and let's get cooking! This is "The Keto Vegan," where we make summer lunches so good, even your non-keto friends will be asking for seconds.

Key Takeaways 

• Satay chicken with satay sauce
• Chilli in stuffed peppers
• Keto coleslaw – no carrot, red cabbage, celeriac.
• Potato salad for the guests, not keto!
• Corn on the cob – also not keto and for the guests

Best moments 

• “I hope it’s going to be easy… I haven’t started It yet!”
• “It took me about 5 minutes to find this… do you remember ‘Pampered Chef’?
• The problem with ordering online, you can’t pick, but it’s easy for time.”
• “I’m sure I’m forgetting something, I will find out what it is as I go along.”
• “I then chopped those dodgy pepper… don’t tell those who ate it!”
• “You can tell most of my cooking isn’t tidy.”

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

 

Recently, I posed a question on social media: “When you became vegan, what did you do with any products that were made of leather?” The responses were enlightening and sparked a lot of personal reflection. Just two weeks before I went vegan, I bought a white fur jacket that I absolutely loved. But, since then, I’ve been conflicted about keeping it.

 

Throughout this episode, I’ll be sharing my journey in trying to find a clearer answer. We'll explore the ethical differences between leather shoes and a fur coat, and why I still wear my leather footwear but haven’t touched that jacket. Is there really a difference, or am I just rationalising my choices?

 

We’ll also hear from other vegans who chose to donate their leather items to charity shops, and discuss a powerful comment from a Facebook user who said, “Wearing them felt barbaric once I had my ethical position clear in my own mind.” This got me thinking about speciesism and waste, and how they tie into our vegan values.

 

• “There is no difference between fur and leather.”
• “What do I do with this fur jacket? I just think throwing it away is so disrespectful… it’s trashing it. and wearing it is dishonouring what I believe in…”
• “I haven’t got a ‘this is right, this is wrong’” Is Rachel still in that place at the end of the episode?
• Many vegans gave their leather products to charity shops.
• “Wearing them felt barbaric once I had my ethical position clear in my own mind.”
• Speciesism is incompatible with veganism
• “From the beginning of this episode to now I’m finding out much more information.”
• “This is my process of working it through – you’re with me on this journey!”

 

 

Valuable Resources

The Elephant In The Room blog: https://theresanelephantintheroomblog.wordpress.com/2019/11/19/about-the-words-we-use-waste/?fbclid=IwZXh0bgNhZW0CMTAAAR1hBLZHUUhQsvAdeFcQksMJ7gFYVC45L83HE2niJjDebzm9LjUSlAemmbk_aem_AQY-0jimeOiqv7dSRPWesn0ocfdixLsuq6N-B93QOpiBMSR9n_QloN2ZuzTZ0Vr-K8qV5hQRbTeSRd-Mmbxyvzqt

 

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Welcome to The Keto Vegan podcast, your ultimate destination for all things plant-based and ketogenic! In today's episode, we're diving into the flavourful world of sauces with a special focus on crafting a simple yet delicious keto vegan burger sauce. Join me as we explore innovative ways to enhance your culinary journey while staying true to your dietary preferences. So, grab your apron and let's get saucy with Rachel's tantalizing creation!

Best Moments

“I think I say one of my favourite things every time I do an episode of food don’t I!”

“It won’t last that long because I put it on about everything”

“I love, just love, the taste of dill”

Key Takeaways

For once, Rachel actually uses scales so you can be precise with your measurements!

This is the sauce that Rachel makes the BurgerSlaw with (see episode #4)

Ingredients

Heinz vegan mayo 600g

Tomato puree 45g

Chili paste – less than 1g

French’s Yellow mustard 14g

Garlic paste 5g

Cayenne pepper – ¼ teaspoon

Stevia liquid 5 drops

3x20g bags of dill – remove stems left me 37g

Method – chuck in and mix up. The usual method Rachel uses!!!

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Rachel and Luke (see episode #28 Keto Vegan Kickstart: Two Weeks with Luke and Kingsley - Unveiling Challenges, Tips, and Laughter!) meet for a drinks eve and decide to record for a podcast too!

This is before Rachel launched the podcast but was recording as much as she could for future episodes.

 

Rachel has waited until she retired from teaching before allowing this one to go ‘out there’. Definitely not acceptable to show students a tipsy teacher!

 

• She’d had a G&T before she started!
• She wasn’t using measures.
• She makes a mess
• She swears
• She’s gets it wrong more than once

 

Best Moments

• “I can feel it getting colder, as I’m shaking. Coffee is still going everywhere!” “Let’s just taste that to see what it is like and see how cold it is.”
• Luke: “When does the sugar-syrup go in?”
• “And it helps to put the sugar syrup in as well!!!!”
• “hmmm, that was too much sugar syrup, I don’t like things too sweet.”
• “This could be one of the bloopers reels!”
• “Hey, it’s Rach, the vegan martini!”
• Luke: “You can be a vegan martini, you can identify as whatever you want!”

 

Frangelico – carb count in 1oz of Frangelico there are 11g of carbs!!!!!!!

Sugar free syrups: Amazon do a selection.

Frangelico link – I’m not giving a link because it’s almost pure sugar!

 

Welcome to The Keto Vegan Podcast! 🌱✨

In this episode I talk about my personal experiences of how I best lose weight. And, surprise, surprise, it’s nothing to do with the food. It’s ALL about the mindset!  We all know what to do to lose weight, so why don’t we do it consistently? It’s about taking full responsibility and recognising that every moment is a choice.

In this episode, I also discuss about the book “Whole Brain Living” by Jill Bolte Taylor. This fascinating book explores the four different characters in our brain and their unique roles. One of these characters, Character 2, is responsible for so much of our behaviour and choices!

Join us as we explore these topics and more, helping you navigate the keto vegan lifestyle with confidence and joy. Let’s get started! 🎧🌿

#IAmEnough #There is nothing more important that you feel good. Abraham Hicks

Jill Bolte Taylor

• Website: https://www.drjilltaylor.com/
• Ted Talk “My Stroke of Insight” on YouTube https://www.youtube.com/watch?v=UyyjU8fzEYU
• Book from Amazon: https://www.amazon.co.uk/Whole-Brain-Living-Anatomy-Characters/dp/1788176987/ref=tmm_pap_swatch_0?_encoding=UTF8&dib_tag=se&dib=eyJ2IjoiMSJ9.-MaUtN3U7u5Ee9FUN1IaKHklKWpTR3k2x_cs3CqbD6MIFvrJJhlpbqPTUHm5BmGkVbSWmhg6sh-2-6ObuvzsqlQANwyAiPDUJzcwo6ACVqA.grUmQbacktSmLWHF-LriXNeTQhMG1NEl9LyIxb5Gizc&qid=1725458160&sr=8-1

Valuable Resources

• Links to my Ghinn’s Tonic blog on the brain: https://www.rachelgtherapy.co.uk/our-incredible-brain
• My @RachelGhinn YouTube channel with various visualisations and trances: https://www.youtube.com/@rachelghinn
• For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
• For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

• Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.
• Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan
• Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
• Facebook group: https://www.facebook.com/groups/821471059206067
• Email: contact@rachelgtherapy.co.uk
• https://theketovegan.podbean.com/

Welcome to another episode of The Keto Vegan podcast! Today, join Rachel on a unique journey as she invites you into a day in the life of a keto vegan. Rachel finds herself in the midst of a friend's kitchen, embarking on a batch cooking adventure. With pots simmering and spices sizzling, she navigates the challenge of balancing flavours, portion sizes, and freezer space. Will she conquer the art of batch cooking without overcooking or running out of freezer room? Tune in as Rachel shares her insights, tips, and perhaps a few hilarious mishaps along the way. Get ready to be inspired and entertained as you join Rachel on this culinary escapade of keto vegan living!

Recipes

Stuffed mushrooms: 8 large flat mushrooms remove the stalks, chop them finely, add them to a pan with sesame oil (or any of your choice ready to cook), Sainsbury’s free from soft cheese, spread that on the mushrooms where you removed the stalk (not the outside!). Place those on a baking tray, Chop up spring onions, 2 boxes of This Isn’t Bacon Lardons and add them to the pan then start frying until cooked through. Baby plum tomatoes onto the mushrooms, spoon on the bacon mix, grated vegan cheese on top (don’t add this is you need to get into ketosis), top with chopped chives. Bake in a 180°C oven for 20 minutes.

Spinach, Mushroom and fake Chicken Satay: Fake chicken in a big pan, start frying in oil or cooking in vegan butter, add a bag of frozen spinach, bag of frozen mushrooms, I put in a bag of frozen Chargrilled Mediterranean veg but won’t do that again. Heat through and simmer, then I added 700g peanut butter, spices (choose which you want – I like it hot so add chilli, cayenne pepper and so on) and coconut cream.

Cauliflower Cheese with Chorizo Shroom Dog: 1 bag of frozen cauliflower into casserole dish. Chop up the shroom dogs, put those on top of the cauliflower, I put the rest of the baby plum tomatoes on top too. Sauce: 2 tubs of free from soft cheese, 300ml mayonnaise, 1 pot of Elmlea Plant Double. Garlic powder. Heat gently. No need to let it boil. Once heated through pour on top of the cauliflower etc, gently stir it around and put in the oven at 180°C. After 20 minutes, take it out, turn it to ensure the sauce is over all the veg. Top with grated cheese (careful with the amount due to the high-carb count on this) and you can add any left over chives. Bake again until thoroughly heated through and bubbling. May be another 40 minutes.

Celeriac burgerslaw. Grate the celeriac – it is much easier than I thought – I thought it would be too hard and dense but it isn’t. Then mix together with: finely chopped 2 packs of dill, turmeric, smoked paprika, cayenne pepper, vegan mayo, garlic puree, mustard, chili paste, tomato puree, liquid stevia.

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

In this episode of the Keto Vegan Rachel will be sharing the ins and outs of this Rachel Recipe, from its nutritional value to the unexpected twists and turns she encounters in the kitchen. Spoiler alert: mistakes will be made!

Best Moments

• “It’s very interesting. You should try it!”
• “You don’t have to use liquid smoke but I really, really love it, and if I can put it in something I do!”
• “You can see what the ‘count’ is underneath.”
• “I know I managed to squeeze it all in, let’s see how I managed to do that!”
• “I should have left it that dry, but of course I didn’t! This is what happens when you do things for the first time and you’re videoing it!”
• “Retrospect is a wonderful thing!”

Ingredients and Nutrition

• Sliced Mushrooms
• Chestnut mushrooms
• mince
• Chopped toms can
• This bacon lardons
• Sesame oil
• smoked paprika
• Green pepper
• spring onions
• Garlic
• garlic paste
• Tomato puree
• Liquid Smoke
• Courgettes
• Spinach
• FF Cream cheese
• butter flora plant
• Mayo
• Sheese grated mozzarella
• Sheese Grated cheddar

25 Portions with Sheese gives you:

• Fat 35g
• Carbs 11g
• Fibre 5g
• Protein 15g

25 Portions without Sheese gives you:

• Fat 30g
• Carbs 8g
• Fibre 5g
• Protein 15g

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

 

Welcome to another episode of The Keto Vegan, the podcast where I delve into the world of Keto Veganism and navigate the challenges of festive celebrations. I'm your host Rachel, and today I’m tackling a timely topic: surviving the Christmas holidays with our keto and vegan principles intact.

In this episode, I'll be your guide through the seasonal maze, exploring the importance of planning ahead to maintain your dietary goals, strategies for coping with social pressure and resisting temptations, and the powerful tool of mindfulness to keep you centred amidst the holiday hustle.

So, grab your favourite keto-friendly snack and join us on this journey to not just survive but thrive through the Christmas festivities. Let's dive into the heart of the season and discover how to make it a joyous and fulfilling experience while staying true to your Keto Vegan lifestyle.

 

So many personal health benefits of following this diet, as well as the environmental benefits of course.  Health benefits include:

• For example, studies have observed that vegans have a 75% lower risk of developing high blood pressure and up to a 78% risk reduction of type 2 diabetes.
• What’s more, vegans tend to weigh less than non-vegans, and those who adopt vegan diets are more successful at losing weight than people who eat animal products.
• The keto diet is well known for its effectiveness in weight loss, blood sugar control and reduced heart disease risk factors.
• A study in 58 obese children and teens showed that participants following a ketogenic diet lost significantly more weight and fat mass than those on a low-calorie diet.
• Ketogenic diets have also been shown to reduce heart disease risk factors, including high triglycerides, blood pressure and “bad” LDL cholesterol

 

Planning ahead is absolutely vital.

Highly likely you’ll get cravings especially when confronted with so much non keto food.

Visualisation can be essential – when wake up, visualise self being in control, powerful, happy, proud of yourself. 

How I’m planning ahead – I find vegan is easy, the keto bit is the more challenging especially as I’m entertaining and have opened up the food list to all who are coming! What I’m planning to give me a fighting chance!

• Seed crackers, I’ve bought some vegan cheese from I Am NUT OK – some carb counts are high but others OK. I have a food list with carbs, fat, protein listed that I’m always editing – send me a screenshot that you follow my podcast and you can have access to it for free.
• keto desserts such as raspberry cream pie (episode #23),
• roast celeriac,
• roast Jerusalem artichokes, Jerusalem artichoke is a rich source of complex carbs and, although high in natural sugars, has minimal effect on blood sugar levels. Jerusalem artichokes also offer a bit of protein, along with numerous vitamins and minerals.
• if I was bothered for stuffing – there’s a link below, but I’d replace the sausage meat (this is an American recipe) with good old Beyond burgers defrosted and broken up.
• I’ll be making cocktails but this is hard to make winter cocktails keto.
• Low carb and vegan snacks: cream cheese on seed crackers, or with low carb veg/crudites

Coping with the social pressure and temptation

This can be the hardest and most challenging part of it.

You may well be judged.  How to cope with this? Be confident in your choices.  You’re the one that’s on this journey.  You have come to the decision to eat this way because of things that have happened in your past. You don’t need to explain it to them either!  But, if you do – BE KIND. Be respectful of where they are at.  Don’t get into a debate. 

Don’t do guilt trips (about the animals and environment). Most of us were also meat eaters in our pasts, I know my head was in the proverbial sand for such a long time and at the right moment I saw the right documentary that changed my life (more on this in Episode 1).  Who are we to judge?  If we are quick to judge others it tells us a lot about ourselves.

Talking of judging – set yourself realistic goals, track your progress – you can use urinalysis strips for this, find a healthy way to reward yourself for the effort you put in.

 

Mindfulness

What are your triggers?

Breathe.

Set a random alarm through the day – to check in with yourself..  I use a free app called RemindMe Play Store - image of a blue alarm clock with a red dice in front of it just in case you want to find this yourself.

Afformations – Noah St. John book and idea. Uses questions instead of “I am” statements. 4 steps to creating a new you using afformations.

1. Identify what you want and write it down
2. Form this into a ‘why’ question that assumes what you want is already true.
3. Give yourself to the question. Don’t answer it, focus on what you have, let your brain look for the answer. Read the Q, write it, say it, listen to it.
4. Take new actions (action is vital) based on your new assumptions about life.

Guided meditations – can be found on my YouTube channel @RachelGhinn – I’m a hypnotherapist, therapist and life coach so use this channel to post free visualisations and meditations. I’m also a secondary school teacher and have put on a few visualisations for my students.

“I am enough”

Could try Tapping – I found Jessica Ortner’s book “The Tapping Solution for Weight Loss and Body Confidence” helpful – I listened to it rather than read it which meant I could go through the tapping processes with her.

 

Finally – When you're hungry, eat. Eat what you keto vegan want, Eat consciously. When you think you're full - STOP.

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Free visualisations from my other YouTube channel: http://www.youtube.com/@rachelghinn

Celeriac – how to cook it: https://www.greatbritishchefs.com/how-to-cook/how-to-cook-celeriac

Vegan Sausage Stuffing: https://ketovegetarianrecipes.com/vegan-sausage-stuffing-fennel-keto/#recipe

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

In this episode Rachel delves into the world of veganism with a fresh perspective.

As a passionate advocate for animal rights, she is very aware that she is biased towards a plant based diet. But, she also believes in the power of informed decisions. That's why she encourages you to do your own research and question everything, including, if not especially, her own opinions.

Sure, there are critics out there who point to supposed health concerns associated with veganism. But armed with evidence and research, we'll navigate through the myths and misconceptions. From concerns about micronutrient deficiencies to the benefits of supplementation, we'll separate fact from fiction.

Key Takeaways:

• Rachel looks at ‘risks of following a vegan diet’ and the risks of eating meat.
• Rachel likes to look for evidence and research.
• The main criticisms of a vegan diet are the lack of micronutrients such as Vit B12, Vit D, Iron, Omega 3. All of these things can be supplemented by supplements!

All links to articles are at the bottom of these show notes.

Best Moments:

• I definitely encourage you to do your own research
• I am going to be biased about this!
• As a vegan for the animals, I don’t like looking at the negatives of living this way and eating this way because there is no way that I want to eat animal products ever again.
• It’s really good for me, really challenging, but really good for me to look at this.
• Sausages – I didn’t know they were lean!
• Please don’t give up on your vegan diet though, stick with me – I will give you hope!
• Some people are really upset about how processed this food (vegan proteins) is.

Links to Articles in order of mention:

The Impact of a Vegan Diet on Many Aspects of Health: The Overlooked Side of Veganism https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10027313/

https://www.businessinsider.com/the-potential-risks-of-being-vegan-2019-4?r=US&IR=T

https://www.livestrong.com/article/13730585-plant-based-diet-benefits/

Planted foods: https://uk.eatplanted.com/collections/products

https://www.theguardian.com/food/2021/mar/02/eating-meat-raises-risk-of-heart-disease-diabetes-and-pneumonia

https://www.ox.ac.uk/news/2021-03-02-regular-meat-consumption-linked-wide-range-common-diseases

https://livingtheveganlifestyle.org/top-risks-of-vegan-diets/

https://www.personalabs.com/blog/6-critical-health-risks-you-need-to-know-before-switching-to-a-vegan-diet/

Medawar, E., Huhn, S., Villringer, A. et al. The effects of plant-based diets on the body and the brain: a systematic review. Transl Psychiatry 9, 226 (2019). https://doi.org/10.1038/s41398-019-0552-0

Meat consumption: Which are the current global risks? A review of recent (2010–2020) evidences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7256495/

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Welcome back to The Keto Vegan! In this episode, I’m tackling the rollercoaster of New Year’s resolutions—those well-meaning promises that often fall apart before February (we’ve all been there). We’ll explore why resolutions fail, how to rethink them with kindness and intention, and why the Chinese New Year offers a fresh chance to reset and reflect.

Join me as we chat about shedding what no longer serves you (hello, Year of the Snake!), celebrating what went well in 2024, and setting realistic hopes for 2025. Whether you’re aiming for more sleep, less stress, or just surviving January without bingeing, this episode is for you.

So, grab a cuppa, take a breath, and let’s create a year of Positive Thinking, Positive Actions, and Positive Interactions—one realistic step at a time.

#NewYearResolutions #ResolutionFails #PositiveThinking #ChineseNewYear2025 #YearOfTheSnake #VeganKetoPodcast #SelfReflection #KetoVeganLifestyle #MindfulLiving #IntentionsOverResolutions

Valuable Resources

• Book by Louise Hay & Robert Holden: Life Loves You. https://www.hayhouse.co.uk/life-loves-you-pb
• For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
• For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

• Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan
• Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
• Facebook group: https://www.facebook.com/groups/821471059206067
• Email: contact@rachelgtherapy.co.uk
• https://theketovegan.podbean.com/

How did I start getting out of my head and into spiritual awareness?

“When 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 are…”

“We 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!”

“We cannot love anyone else unless we love ourselves.”

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: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

 

Today Rachel sits down with Gary, the visionary behind Plant Based School Kitchens. She unveils his journey in crafting allergen-free delicacies and his dedication to meeting diverse dietary needs as well as discussing the challenges of vegan and gluten-free living, especially dining out, highlighting the call for more inclusive eateries.

 

KEY TAKEAWAYS

• The Plant Based School Kitchens provide allergen-free, plant-based meals for schools, catering to various dietary restrictions.
• The founders, Gary and Anna, are passionate about creating delicious and nutritious plant-based dishes that children and adults will enjoy.
• The company has received support and recognition from organisations like the Vegan Society and ProVeg International.
• They prioritise sustainability by reducing food waste and sourcing ingredients from local suppliers.
• The ultimate goal is to change the school food standards to allow for more plant-based options in mainstream schools.

 

BEST MOMENTS

• "We opened up the Vegan Street Food Company. Our idea with the name we took a brand on was to do festivals and do events all across the country."
• "We wanted to make the foods that were familiar to the children. So things that they would have at home, but with a plant-based twist."
• "We try not to use garlic, tomato, and onions because there are many folks that can't have them and they still want children that are allergic to them."
• "We go and collect all the fruit and veg that we can try, so we will try and make use of it at the school, to stop it from going to landfill."
• "Changing what you eat to change the world."

GUEST BIO

Gary is a former chef turned pioneering vegan culinary artist. After a tenure with Age UK, he embarked on a transformative odyssey when his partner's intolerances sparked a mission. This journey led to the establishment of Worthing's Vegan Street Food shop.

Approached by Our Lady Of Sion, he revitalised a dormant school kitchen, introducing nutritious, familiar flavours to the junior school. With resounding success, he extended the plant-based revolution school-wide, surprising sceptics as students embraced the cuisine's deliciousness over its meatless nature.

His influence transcends the school realm, engaging in dialogues with Greenpeace, WWF, and even the Houses of Parliament. As England and Europe's sole vegan school caterers, they are global pioneers. Collaborating with nutritionists and pursuing allergen-free excellence, they continue to reshape perceptions and tantalise taste buds with their innovative, compassionate approach.

https://plantbasedschoolkitchens.co.uk/

 

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.

https://www.youtube.com/@TheKetoVegan/podcasts

https://theketovegan.podbean.com

https://www.rachelgtherapy.co.uk/the-keto-vegan

Email: contact@rachelgtherapy.co.uk

Welcome to another episode of our podcast, where today we're diving into the world of homemade bread, specifically exploring the intriguing combination of keto and vegan baking. Is it worth the effort? Well, let's find out.

In this episode, we embark on a journey to craft two different types of bread rolls: one straightforward and the other a tad more complex. However, as our adventure unfolds, it becomes apparent that these creations might not live up to the expectations of traditional bread enthusiasts.

The first batch falls short, with a texture and taste that leave much to be desired. Despite diligently following the recipe, there are moments of doubt as the dough doesn't quite behave as expected. Yet, undeterred, we press on.

With the second batch, there's a glimmer of hope. The larger rolls show promise, offering a better texture and flavour profile. However, it's clear that these keto vegan alternatives still fall short of replicating the beloved bread we reminisce about from our carb-eating days.

So, join us as we navigate the highs and lows of homemade breadmaking, pondering the “age-old” question: is keto vegan bread worth it?

Best Moments:

• Second 6 rolls were better – no way near the same as bread bread. You’ve got to be desperate to want these!
• They are curdling a little bit!
• I’m not doing the Rachel type thing and chucking stuff in – I’m following the recipe!
• Not what I was hoping for!
• Here’s the dollop of dough from the second ones
• I’m going to assume they’re not going to rise that much
• The second bread rolls, the bigger ones, were much nicer than the first ones.
• If you’re hoping to have keto vegan bread and it taste like the bread you remember from those days that you used to eat carbs - seriously disappointed!

 

Ingredients

The most disappointing bread rolls:

• Egg replacement – Orgran No Egg, Egg Replacer 3 egg whites, 1 egg converts 2 tsp of egg replacer and 5 tbs water.
• 25g almond flour
• 30g coconut flour
• 1tbs psyllium husk
• 1sp baking powder
• Sesame seeds
• salt
• 60ml hot water.

The not quite as disappointing bread rolls:

• 2cups almond flour
• ¼ cup psyllium flour
• ¼ cup coconut flour
• 2tsp baking powder
• 1tsp salt
• 4 large eggs – replacement 5 egg equivalent
• ¼ cup unsalted butter melted
• ¼ cup unsweetened almond milk
• 1tbs cider vinegar

Preheat oven to 175 degrees c

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

In this episode I’m sharing my top three favourite plant-based meats that fit perfectly into a keto vegan lifestyle: Juicy Marbles, Redefined, and Oumph! I’ll go over where you can buy each one, the carb count for each option, and why they’ve 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 you’re looking for a tasty steak alternative, versatile strips for stir-fries, or something to elevate your plant-based protein game, I’ve 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, £12): 2.4g carbs, 7g fat, 18g protein
• Juicy Marbles Whole Cut Loin (756g, £28): 2.4g carbs, 7g fat, 18g protein
• Juicy Marbles Bone-In Ribs (500g, £22.13): 2.1g carbs, 11g fat, 20g protein
• Oumph! Chunk: 0g carbs, gluten-free
• Redefined Plant-Based Beef Flank Cut (200g, £8.65): 6g carbs, 9g fat, 26g protein

My DIY BBQ Seasoning: Store-bought BBQ seasoning often has around 24g of carbs per 100g due to added sugars. I’ve 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. It’s 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: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Welcome to another exciting episode of The Keto Vegan with Rachel. Today, she’s diving deep into the intriguing world of the keto vegan lifestyle, serving up a plateful of delicious insights and advice. If you've ever wondered how to simultaneously embrace the health benefits of a ketogenic diet while staying true to your plant-based principles, this episode is a must-listen.

Rachel has gathered a treasure trove of top tips to help you navigate this unique culinary journey.  She uses her years of experience, as well as her trials and errors so you can skip ahead and make things as easy as possible.

Rachel ends this episode with some wise advice!

Key Takeaways:

• Batch cooking is the answer.
• Carbs in different vegan Cream Cheeses:
  • Violife: 8g per 100g (TOO HIGH CARBS)
  • Sainsbury’s Free From 3.4g per 100g – cook with this one! 😊
  • Philadelphia Plant Based Almond & Oat Soft Cheese 2.4g per 100g 😊
• Lots of little pots to split meals into keto-sized portions. 3 a day. Intermittent fasting.
• If eating out – lunch, vegan burger (and coleslaw if vegan?) Take out your own mayonnaise!
• Big tub Hellmann’s vegan mayo – I actually prefer taste of Heinz vegan mayo but I haven’t found it in big catering tubs.
• Drinks? Spirits are a safe bet – vodka, gin, rum and keep the mixers sugar-free.  Spiced rum but do have a low amount of carbs in.
• If want wine go for a dry one, less carbs, check vegan.
• What about cream?
  • Coconut cream – Sainsbury’s is thicker
  • Elmlea Double – lasts in fridge for ages, whippable,
  • Coconut collaborative double
• Dating someone? Be ready for them not to cook for you, be ready that they may not be keen on your food ☹
• Eating + breath work:
  • Before eating thank the earth for sun, rain, farmers, processing, packaging, supermarkets etc.
  • Eat consciously – chew x40
  • Taste it
  • Be aware of body feelings
  • When think full stop
• How to raise your vibration and live a better, more fulfilling life.

Rachel is also a hypnotherapist and has developed a ‘free from sugar trance’ that has been effective for a number of people. If you contact me and mention my podcast you can get this for £150 instead of £300 https://www.rachelgtherapy.co.uk/sugar-addiction

Best Moments:

• “I’d much prefer to eat something that’s been processed other than an animal – which isn’t necessary anymore is it?”
• “I want my proteins; I don’t just want vegetables in a sauce - that’s not giving me the nutritious meal that I need!”
• “I’m sorry, I just don’t like it! I don’t know why! I put lots of flavour with it. I just can’t do tofu!”
• “We can’t control what is happening outside of us. But we can control what is happening within us.  Our thoughts are not the truth they are just thoughts.  And once we’ve raised our vibration our thinking becomes much more positive, we appreciate so much more.

Valuable Resources

https://uk.shop.eatplanted.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: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Welcome to another captivating episode of The Keto Vegan podcast. In today's instalment, your host, Rachel, has the privilege of sitting down with Dy, a remarkable individual who has embarked on a truly transformative journey. Dy, who is 53, has been grappling with bipolar disorder, and made the courageous decision to embrace a vegan lifestyle five years ago, and later delved into the world of keto just one year ago. What makes Dy's story truly extraordinary is the revelation that the ketogenic diet has not only benefited her physical health but has also had a profound impact on her bipolar disorder. Get ready for an enlightening conversation as Rachel explores Dy's unique journey towards better health and well-being. It's a story of resilience, self-discovery, and the intersection of veganism and the ketogenic diet – a story that promises to inspire and educate. Stay tuned for this compelling episode of The Keto Vegan podcast!

If you enjoy this podcast, please leave me a review and share it with your friends. Thank you for listening and stay tuned for the next episode.

Key Takeaways

• Dy was diagnosed with post-partum bipolar when 37, so started taking medication that messed with her weight and she ended up being 50lbs heavier than she wanted to be at 180lbs.
• Dy was feeling pretty low about herself and was also experiencing perimenopause.
• A friend of Dys, who was of similar age, was on the ketogenic diet, so Dy, despite being vegan, thought she would give it a go. This greatly improved not only her physical health, but also her mental health.

Best Moments

• “One day I woke up and I had this big belly, it was so weird.”
• “I found out that you can use the ketogenic diet for bipolar disorder … in addition to deal with the side effects.”
• “When I started taking this MCT Oil I felt it revved up the ketogenic process, and it does.”
• “England is the best country, you guys are so progressive with veganism, we need to follow in your footsteps.”

Valuable Resources:

• Vegan Keto cookbook by Liz MacDowell https://amzn.to/47ywyrh
• MCT Oil: This is highly rated on Amazon and is vegan https://amzn.to/3tVRt99
• Keto Urine Test Strips:
  • 5 x 25 aluminium Sachets in a bottle (this is better to keep them fresh) https://amzn.to/45R0LQY
  • 125 strips https://amzn.to/3QELQFa

Bipolarcast podcast about Dyane's journey with vegan keto for bipolar: https://t.ly/UniDs 

• Instagram: @dyaneharwood.
• Twitter: @DyaneHarwood   
• Blog: https://dyaneharwood.com/

Great Vegan/Vegetarian Keto Articles:

• KetoNutrition with Dr. Dominic D'Agostino https://ketonutrition.org/2018-4-24-a-plant-based-approach-to-keto/
• Virta Health: How to eat low-carb as a vegan or vegetarian https://www.virtahealth.com/blog/vegan-vegetarian-low-carb-keto
• For more info. on the ketogenic diet for mental health, please visit metabolicmind.org
• Dyane's International Bipolar Foundation Article: My Life-Changing Vegan Keto Diet for Bipolar Disorder https://t.ly/s8NCf
• Keto Mojo's website for blood glucose & ketone meter: https://keto-mojo.com/
• Dyane's Amazon UK book link: https://t.ly/a5Lh6
• Meetup Keto Lifestyle for Mental Health (free!) Virtual Support Group led by Donika Hristova https://www.meetup.com/keto-lifestyle-for-mental-health/
• Planted https://uk.shop.eatplanted.com/
• The carbs per 100g in their ‘meats’ range from 6.8g to 16g. https://www.sgaiafoods.co.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

Guest Bio Dyane Harwood graduated with an English Literature degree from the University of California at Santa Cruz. In 2007, after her second baby was born, Dyane was diagnosed with postpartum bipolar one disorder. Dyane is the author of Birth of a New Brain-Healing from Postpartum Bipolar Disorder. She became a vegan late in life, at age 47, and is a member of The Vegan Society's Researcher Network. For the past 15 months, Dyane has practiced a vegan ketogenic diet for bipolar disorder under the guidance of ketogenic nutritionist Denise Potter. Dyane lives in the Santa Cruz Mountains of California with Craig, her husband of twenty-two years, their two teen daughters and their Scottish collie.

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

 

Welcome to another exciting episode of The Keto Vegan Podcast! I'm your host, Rachel, and today we have a truly inspiring guest joining us. Heidi from Heylo is here to share her incredible journey of creating low-carb and keto breads that are perfect for those following a vegan lifestyle.

Heidi's story began during the challenging times of Lockdown, a period that prompted many of us to re-evaluate our health and well-being. With a strong desire to improve her physical and emotional health, Heidi embarked on a mission to develop healthier bread options. What started as a personal endeavour quickly blossomed into Heylo, a brand that has since gained recognition for its innovative and delicious low-carb, keto-friendly, and vegan breads.

In this episode, we'll delve into Heidi's motivations and the personal experiences that fuelled her passion for creating Heylo. She’ll share the ups and downs of her journey, the moments of doubt, and the breakthroughs that led to the success of her brand. You'll get a behind-the-scenes look at the creative process involved in developing these unique recipes and the dedication required to bring them to market.

But Heidi's story isn't just about bread. It's about the power of community and support. We'll explore how Heidi's personal network and the wider keto and vegan communities have played a crucial role in her journey. She'll also offer insights into the importance of diet in achieving overall well-being and how adopting a keto and vegan lifestyle has transformed her life.

If you're curious about how to integrate healthier food choices into your life, or if you're simply looking for inspiration to start your own health journey, this episode is for you. Heidi's heartfelt story is a testament to the transformative power of healthy eating and the supportive communities that make it possible.

Stay tuned as we dive into the delicious world of Heylo and learn how you can join Heidi's growing community of health enthusiasts. Get ready to be inspired, informed, and motivated to make positive changes in your own life.

Without further ado, let's welcome Heidi from Heylo to The Keto Vegan Podcast!

 

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

Heylo

• Facebook: @sayheylotolowcarbliving
• facebook.com/groups/weareheylotogether
• facebook.com/weareheylo

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

 

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, I’m 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? – The carb content of houmous and when it fits into a keto vegan diet.
• Peanut Butter – Is it keto-friendly, and which brand is best?
• Coconut Flour and Other Keto Flours – Learn about the carb content and keto compatibility of coconut and almond flour.
• Fruits on a Keto Diet – Which fruits are low-carb enough for a keto vegan diet?
• Other Popular Vegan Foods – Soy sauce, quinoa, seitan, oat milk, and dark chocolate—are 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 you’re wondering, “Is houmous keto?” or “Can I eat tomatoes on keto?” this episode will give you the answers!

Key Takeaways:

Carb content per 100 grams::

1. Houmous - Leon Velvety: 7.4g, Sabra extra 9g, Romana’s 10.3
2. Peanut butter - Hubbard’s 8g, Sainsbury’s crunchy 12.8, Sainsbury’s smooth 13.7
3. Coconut flour - 31.1g
4. Fruit (average)

• Berries - raspberries 4.4, blackberries 4.9, strawberries 5.8, blueberries 8.7g
• Banana - 23g

Soy sauce - 5.6g 11.8g 3.2g, 14g, 31g Almond milk (unsweetened) - 0.3g less than 0.5g Chickpeas - dried 6.4g, 12g, 16.5g Tofu - 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, 7.9g Avocado - 1.8g  2.9g Seitan - Seitan pepperoni The Tofoo Co 9.2g, 10.4g, Seitan Original The toffee Co 2.7g Tomato - 3.9g, 2.9g 3.4g, chopped 3.8g, Heinz Tomato ketchup 50% less sugar 12g Stevia - 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 14g Flaxseeds – 4.5g Chia seeds – 3.5g but great on every macro – 25g fat, 21.8g protein, 33.7g fibre

I hope you enjoy the episode! Don’t 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

Here’s 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: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

 

#KetoVegan #IsItKeto #KetoHoumous #LowCarbVegan #KetoFriendlyFoods #VeganKetoDiet, #VeganProtein #KetoSnacks #PlantBasedKeto.

 

In this thought-provoking episode, I take on one of the most persistent questions vegans face: “Where do you get your protein?” Spoiler alert: I’ll also tell you why this obsession with vegan diets might just be misplaced—and why our focus should shift to far more important issues.

From the absurd stereotypes of vegan dining (“unicorn sprouts,” anyone?) to the biological truths about humans as herbivores, I’ll tackle the misconceptions head-on. Along the way, I’ll dive into why the strongest animals in the world (think gorillas and elephants) don’t eat meat, and why our own bodies are designed for plant-based eating.

But it’s not all science and statistics. We’ll 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 production—slaughterhouse workers. This episode is a mix of facts, humour, and raw truths designed to make you think, laugh, and (hopefully) act.

If you’re concerned about the planet, curious about veganism, or just here to hear someone vent about being the token vegan at dinner parties, you’re in the right place.

Key Takeaways

• Vegan protein
• Plant-based diet
• Animal rights
• Environmental impact of diet
• Herbivore biology
• Ethical eating
• Sustainable nutrition

Valuable Resources

• #plantbasednews @antiagingmission Is this the most convincing argument for humans being herbivores? 🫣 https://www.instagram.com/reel/C_skzYLoTNC/
• Chef who loves animals: https://www.instagram.com/reel/DA1P3OKuPnK/?igsh=MzcycDJqYXYwN29r
• Confessions of Slaughterhouse Workers: https://www.instagram.com/p/DCHE3rNq5is/?igsh=MWY5eG01YTI2MHcxcQ%3D%3D

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

#VeganTruth #PlantBasedLife #SustainableEating #VeganPodcast #NutritionFacts #EthicalEating #WhereDoVegansGetTheirProtein #VeganHumour #VeganMythsDebunked #PlantBasedProtein #VeganBiology #StrongVeganAnimals #KetoVeganPodcast #SaveThePlanetGoVegan #VeganForTheEnvironment #VeganProteinSources #SlaughterhouseTruths

In this instalment of The Keto Vegan show, Rachel delves into the intriguing inquiry: What could unfold for the animal kingdom if the entire population embraced veganism? Rachel presents insightful studies concerning the life durations of domesticated farm animals, and she navigates through the plausible consequences a vegan-oriented society might have on the realm of animal agriculture.

 

KEY TAKEAWAYS

• If everyone became vegan, there would be a reduction in animal agriculture, leading to improved living conditions for farmed animals and increased opportunities for sanctuaries.
• Large areas of land reclaimed from agriculture could provide more space for wildlife, but proper management is necessary to prevent barren areas.
• The shift to plant-based diets could have positive impacts on human health, potentially reducing instances of diet-related diseases.
• Animal agriculture is a significant contributor to greenhouse gas emissions, deforestation, and water pollution, so transitioning to plant-based diets could lead to reduced carbon emissions and environmental benefits.
• While a sudden global shift to veganism is unlikely, education, awareness, and responsible decision-making on both individual and societal levels are key to a sustainable and successful transition.

 

BEST MOMENTS

• "The shift to plant-based diets could lead to reduced carbon emissions and environmental benefits in terms of land and water use."
• "If everyone adopts a well-balanced and nutritious vegan diet, it could have positive impacts on human health, potentially reducing instances of diet-related diseases."
• "The key to a sustainable and successful transition lies in education, awareness, and responsible decision making on both individual and societal levels."
• "There are ways of making things that are plant-based to replace animal products. Some wines are treated with animal products, so aren't vegan. Other wines aren't, so they are vegan. So, there is a way, isn't there?"
• "The world's not going to go vegan overnight. People are gradually becoming vegan over time with all these documentaries that are shown these days."

 

VALUABLE RESOURCES

All the information in the podcast is also available on my website: www.rachelgtherapy.co.uk/4-what-would-happen-to-the-animals

 

Non vegan website https://permaculture.com.au/happen-animals-everyone-went-vegan/

https://www.sciencefocus.com/science/the-thought-experiment-what-would-happen-if-everyone-on-the-planet-suddenly-went-vegan/

https://www.bbc.com/future/article/20170612-the-consequences-if-the-world-decided-to-go-meat-free

 

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.

https://www.youtube.com/@TheKetoVegan/podcasts

https://theketovegan.podbean.com

https://www.rachelgtherapy.co.uk/the-keto-vegan

Email: contact@rachelgtherapy.co.uk

Welcome to another episode of The Keto Vegan Podcast! I'm your host, Rachel, and today we have an incredibly inspiring guest, Kate Galli. Kate is not only a dedicated personal trainer but also a passionate vegan health coach. Her journey to veganism is both compelling and enlightening, and I'm thrilled to share her story with you.

Kate's transition to veganism has been a transformative journey. Starting as a vegetarian at 16, she spent years gradually moving towards a fully vegan lifestyle. For the past eight and a half years, Kate has embraced veganism wholeheartedly. This journey was profoundly influenced by her mother and Kate's unwavering love for animals, which began when she was a typical little girl who adored animals but, paradoxically, also ate them.

A pivotal moment for Kate was when a friend pointed out, "If I eat an animal, that animal needs to die!" This simple yet powerful statement sparked a deep reflection in her. Kate realized she had been misled by marketing propaganda, which portrayed a false narrative of happy farm animals. She recalls with shame how she once consumed up to 21 free-range organic egg whites a day, believing it was a humane choice.

The turning point came when Kate watched the documentary "Cowspiracy." It was then she understood that if she was vegetarian for the animals, she had to be vegan for the animals. Despite her fears of losing the muscular physique she had sculpted over two decades, Kate chose to prioritize her integrity and the well-being of animals over her vanity. And spoiler alert—only good things happened!

Throughout her journey, Kate's core emotional states of freedom, integrity, and passion have driven her. As a personal trainer, she emphasizes the importance of clarity in one's goals and the intense emotional connection to the "why" behind those goals. Kate's story is a testament to the power of aligning one's actions with their deepest values and the profound positive impact it can have.

Join us as we dive deeper into Kate Galli's inspiring journey to veganism, her dedication to animal rights, and her passion for helping others achieve their health and fitness goals through a compassionate lifestyle. This is an episode you won't want to miss!

Best Moments

• “I was that typical little girl that loved animals and ate animals”
• When Kate was 16 a friend said to her: “If I eat an animal that animal needs to die!”
• “I’d been lied to. I believed the marketing propaganda ‘nothing to see here, our cows are happy, our chickens are happy’. I bought free range organic eggs, I’m ashamed to say I ate up to 21 free range organic egg whites a day!”
• “The documentary was Cowspiracy, I had no choice! I realised if I was vegetarian for the animals I must be vegan for the animals.”
• I was fearful, I thought this body I’d sculpted over two decades … I thought I’m going to lose muscle, I’m going to gain fat, I’m going to get all weak. But it’s about more than my vanity, so I became vegan. Spoiler it’s only good stuff that happens”
• The personal trainer in me always goes back to getting really clear on what your goal is, and the why of your goal, and the huge emotional intensity attached to that ‘why’.

 

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

 

Guest Bio: Kate Galli Personal Trainer - Vegan Health Coach Website: http://www.strongbodygreenplanet.com To help you create a BODY and LIFE you LOVE by successfully managing your TIME and your MIND.

Kate’s book/journal – click on this link: My Plant Positive Journal is Available NOW. “In this journal you will learn how to consistently prioritise food, exercise and other healthy habits that build on each other to have a compounding and lasting effect. 

Plus, if you are up for it - and I hope you are, I have geared these habits towards living a healthy, plant-based lifestyle.” Kate’s Podcast: PODCAST: Healthification

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Rachel interviews an old student of hers, Molly who is a vegan and also battled with anorexia nervosa.  Rachel supported Molly through this, even watching her eat snacks and meals every day to ensure she wasn’t cheating and hiding food.  This brought their relationship as teacher and student very close.  Rachel and Molly explore the thoughts that led to the eating disorder and Molly openly shares the journey to what could have been deadly.

Key Takeaways

• Molly’s journey towards a plant-based diet started with watching the film ‘Black Fish’ in an English lesson when she was 11.
• Molly suffered with body dysmorphia and shares how she genuinely could not see how she physically looked; she saw no weight loss whatsoever, despite having lost 15% of her body weight in under 6 weeks.
• Molly shares the effects of anorexia: low blood pressure; brittle nails; lack of focus; low body temperature; hair loss.
• At the start of Molly’s eating disorder, she told Rachel that she was lying about her breakfasts. Rachel knew this was one of the signs and took further action.
• Molly shares about the disordered thinking she experienced which developed into a physical disorder.

Best Moments

• “I’m a stubborn person and once I set my mind on something I will go for it, and so I channelled it all into losing weight.”
• “I realised that by losing weight and being so fixated on it, I could block out other emotions, I could block out all the things in my life I was struggling with.”
• “It took 9 attempts to get blood out because of kidney failure and dehydration.”
• “There comes a point where you are literally a prisoner to your own mind”
• “My weight isn’t in my worth, my worth comes from what is in my heart.”
• “I ask my parents “Watch this documentary with me about animal cruelty” and they won’t watch it, and I don’t think that’s abnormal. Not many people are willing to expose themselves to what may hurt them.”
• “it didn’t scare me, I want to continue restricting, this is my safety, don’t take my safety away from me.”
• “It wasn’t just me and you, there was little anorexia there who was going to shove a pitta down her shirt!”

Valuable Resources

BEATS  https://www.beateatingdisorders.org.uk/

Guest Bio

Molly is a 17-year-old survivor of anorexia nervosa, a student studying A’ Levels and became aware of animal use and abuse when she was 11 years old after watching “Black Fish” in an English lesson.

 

Molly’s journey battling Anorexia began with losing just a few pounds and started when she was 13 with disordered thoughts. During the winter 2021 lockdown with the isolation, bad weather and online learning she decided to lose weight because it was something to ‘do’. Within just a few days anorexia took hold of her.

 

Molly received support from various places and has written many articles to support others suffering the same disorder.  Molly has also written a book: The Mother, Son and Holy Spirit… “ A Little Book of Feminist Theology which is available on Amazon.

 

Molly’s Articles:

• https://giveusashout.org/latest/why-new-year-should-be-time-focus-your-wellbeing-and-recovery-not-unrealistic-goals-around-your-body/
• https://www.westsussexmind.org/news/2022/body-acceptance-and-self-love-in-eating-disorder-recovery
• https://www.youngminds.org.uk/young-person/blog/tips-for-coping-with-making-mistakes/
• https://www.rethink.org/news-and-stories/blogs/2023/02/my-body-is-my-home-mollys-story/
• https://www.westsussexmind.org/news/2023/youre-more-than-a-number-on-the-scales
• https://www.youngminds.org.uk/young-person/blog/rediscovering-your-identity-in-eating-disorder-recovery/
• https://www.youngminds.org.uk/young-person/blog/why-calories-shouldn-t-be-on-menus/

 

Molly’s Book: https://amzn.to/3QM6W4X

 

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.

https://www.youtube.com/@TheKetoVegan/podcasts

https://theketovegan.podbean.com/

https://www.rachelgtherapy.co.uk/the-keto-vegan

Email: contact@rachelgtherapy.co.uk

Welcome to another mouthwatering episode of The Keto Vegan, where our fearless culinary adventurer, Rachel, is about to take you on a delightful journey through the realms of plant-based deliciousness. Brace yourselves, because this time Rachel has concocted a symphony of flavours that will leave your taste buds doing the tango.

In today's episode, Rachel dives headfirst into the kitchen to whip up a Raspberry Cream Pie that's so good, you'll be questioning why you ever thought dessert had to be a guilty pleasure. And just when you thought things couldn't get any more exciting, she introduces the bacon-blessed marvel that is Bacon Brussel Sprouts. Yes, you heard it right – bacon and Brussel sprouts in the same sentence, and trust us, these are not your grandma's boiled sprouts!

Prepare to be amazed as Rachel infuses these mini cabbages with a magic touch, turning them into a scrumptious sensation that might just convert even the most dedicated Brussel sprout sceptics. It's a culinary rollercoaster with a dash of humour, a sprinkle of magic, and a whole lot of flavour.

So, buckle up, Keto Vegans, as Rachel takes us on a flavourful ride through the world of keto-friendly, plant-based wonders. Get ready to tantalize your taste buds, learn some kitchen wizardry, and, of course, laugh along the way. Let the culinary adventure begin!

Raspberry Cream Pie

Serves 12

8-inch spring form tin with highish sides.

Ingredients

Base

• 70g Almond Flour
• 30g Unsweetened Cocoa Powder
• 2 tbsp Truvia For Baking Caster
• 60g Unsalted Butter melted

Filling

• ▢ 225g Cream Cheese softened
• ▢ 200ml Heavy Cream
• ▢ 2tbsp Truvia for Baking Caster
• ▢ 1 Raspberry jelly sachet sugar free and vegan
• ▢ 1/4cup Water boiling
• ▢ 1tsp Vanilla Essence
• ▢ 100g Sugar Free Chocolate Chips

Topping

• Raspberries and grated dark vegan chocolate

How to make the Chocolate Base

1. Preheat your oven to 160C/320F.
2. Line an 8” springform tin
3. In a bowl mix the almond flour, cocoa powder, Truvia, and butter.
4. Press the mixture into the base of the tin
5. Bake for 12-15 minutes until firm around the edges and slightly puffed in the centre. Set aside to cool.

How to make the Raspberry Filling:

1. Dissolve the jelly crystals in the boiling water in a small bowl.
2. Add the softened cream cheese, Truvia, vanilla, and heavy cream to a mixing bowl.
3. Beat with a hand mixer until smooth.
4. Add the jelly and beat again until all broken up and combined.
5. Fold the sugar-free chocolate chips through the mixture.
6. Pour the mixture on top of the cooled chocolate base and spread evenly. Set in the fridge for 60 minutes, or until set.

Easy Cream Pie Topping:

1. Once the filling has set, decorate with fresh raspberries
2. Finely grate the dark chocolate over the top.
3. Cut into 12 slices and serve!

 

(No)Bacon Brussel Sprouts

• 1 bag of frozen Brussel sprouts
• This Isn’t Bacon lardons – 1 double pack
• English mustard
• Dijon mustard
• Double Cream 250 ml.

Instructions

1. Bring a pan of water to boil
2. Add the frozen spouts, bring back to the boil, and simmer for 5 minutes.
3. Whilst the sprouts are simmering…
4. Add some oil to a frying pan and heat
5. Fry the bacon lardons until slightly crisp
6. Add English mustard (preferable). Due to the heat the mustard will cook really quickly.
7. Add the cream and mix together. Add more mustard to taste.
8. Strain the sprouts and put in a serving dish.
9. Pour the mustard bacon sauce over the sprouts and serve.

Valuable Resources

Raspberry vegan sugar free jelly https://amzn.to/3uSZsUS

Chocolate chips – https://www.ocado.com/products/nibble-simply-divinely-dark-madagascan-chocolate-chips-573138011 Ocado £5 for 160g (31.30 per kg)

Amazon https://amzn.to/3TiIeKw 1kg for £20.69

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

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.

I’ll 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 happy—except for that lonely, untouched Porn Star Martini.

Whether you’re 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! 🎉

The Menu

Chocolate Cheesecake

I used an 8” square dish,

• 150g almond flour
• 40 cocoa powder
• 40g sugar free sugar
• 100g melted butter

Filling:

• 225g chocolate melted
• 300g cream cheese
• 100g sugar
• 2tsp vanilla essence
• 2tbs cocoa mixed with:
• 500ml double cream – Elmlea plant double

On reflection I should have added more chocolate to this – it was really good, but not quite chocolatey enough.

Lemon Mousse

• 750ml
• 600g Violife Cream Cheese
• 75g sugar free sugar
• 2 lemons – zest and juice

Whip cream first Beat Cream cheese and sugar Then whip all together Add juice and zest of lemons and keep whipping until firm.

On reflection – don’t bother adding the cream cheese – it didn’t 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 Mushrooms
• This Isn’t Bacon Lardons x 2
• Sainsburys FF cream cheese – 3 pots
• Smoked paprika
• Garlic granules
• Chives chopped

Roasted Celeriac

Juicy Marbles Loin – 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 don’t drink those with sugary liqueurs in. Hugo – best option for keto, Espresso Martini – the worst thing about that is the Kahlua, Porn Star Martini – a definite no but had it for my guests but no one drank it anyway!

Red wine – pinot noir Crémant Beer for anyone who wanted White and rose wine – always opt for dryest you can find G&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: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

In this episode of The Keto Vegan, Rachel interviews Antonia, a mother and vegan advocate. They discuss Antonia's journey to veganism, including her trigger and how her family and friends coped with her decision. Antonia also shares her experience with keto veganism and offers a recipe for a delicious vegan quiche.

KEY TAKEAWAY

• Antonia's decision to become vegan was triggered by watching the documentary "Cowspiracy" and realising the impact of animal agriculture on the planet and animal welfare.
• Antonia faced challenges in sharing her vegan lifestyle with friends and family, experiencing resistance and even losing some relationships.
• Antonia finds joy and connection through deep and enriching relationships with other women, as well as moments of connection with strangers.
• Antonia believes in the importance of secure attachment in infancy and sees it as a key factor in creating a healthier and more compassionate society.
• Antonia is involved in climate activism and runs a climate resilience centre, providing support and resources for individuals and families interested in taking action on climate change.

BEST MOMENTS

• "I watched the Unity documentary and it broke my heart. I can't eat animals or dairy anymore."
• "I found out Worthing had just set up a climate emergency centre. I was really pleased. So, I plodded on down there and said, "How can I help?"
• "I've made so many mistakes in my communication and I have damaged things. If I could go back in time, I'd do it so differently."
• "I value enriching relationships in my life. Long walks and deep conversations with friends about the real things that matter bring me joy."
• "I feel loved when I connect to a human being, whether it's someone I'm really close to or a stranger. Those moments of deep connection give me hope for the future."

GUEST BIO

Antonia ardently champions veganism, animal rights, and climate activism. Prompted by "Cowspiracy," she swiftly adopted a vegan lifestyle, her husband and kids following suit. Beyond personal commitment, Antonia's mission extends to raising awareness about animal agriculture's ecological and ethical impact. Actively engaged in climate and animal rights groups, she notably contributes to the Crew Climate Resilience Centre in Worthing. Renowned for her empathetic approach, Antonia educates rather than preaches, sharing her culinary finesse with delectable vegan creations like her renowned quiche. Through profound discussions, she uncovers joy and connection, firmly believing in humanity's potential to enact positive change.

 

VALUABLE RESOURCES

www.parentsforfuture.org.uk

www.worthingcrew.co.uk

 

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.

https://www.youtube.com/@TheKetoVegan/podcasts

https://theketovegan.podbean.com

https://www.rachelgtherapy.co.uk/the-keto-vegan

Email: contact@rachelgtherapy.co.uk

Welcome to another delightful episode of The Keto Vegan podcast! Today’s journey takes us through the bustling streets of Paris, but not as a casual tourist. Oh no, Rachel, our intrepid host, decided to take on the City of Light accompanied by 35 energetic 12- and 13-year-olds. Talk about a challenge!

Rachel embarked on this school trip with high hopes of maintaining her keto vegan lifestyle amidst the croissants and baguettes of Paris. Spoiler alert: things didn’t quite go as planned. Picture this – a devoted keto vegan in a city famed for its pastries, cheese, and all things carb-laden. It was a recipe for a few dietary detours and, let’s be honest, a lot of laughs.

As Rachel navigated the streets with her young charges, she quickly realized that finding keto vegan options in Paris is like trying to find a needle in a baguette haystack. Surrounded by excited kids and the irresistible aroma of fresh pastries, she found herself in a carb-loaded culinary whirlwind. Let’s just say, Parisian patisseries won this round, and Rachel returned home with more than just souvenirs – a few extra pounds tagged along too. Damn it!

Join us for this hilarious and heartfelt recount of Rachel’s Parisian adventure, where keto took a back seat, and veganism met its match in the form of irresistible French carbs. This episode is a delightful mix of travel tales, dietary dilemmas, and a whole lot of humour. Welcome to The Keto Vegan podcast – let's dive in!

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

Squeaky Bean https://www.squeakybean.co.uk/

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

 

Hello, wonderful listeners of 'The Keto Vegan' podcast! Today, your host Rachel is bringing you a quick and delightful episode that's sure to satisfy your cravings for a crunchy, flavourful snack. Get ready to embark on a culinary adventure as Rachel guides you through the art of crafting the perfect Seed Crackers. These little delights are not only a breeze to make but also align seamlessly with the keto and vegan lifestyles. If you've been yearning for that satisfying crunch while staying true to your dietary choices, these crackers are a game-changer. Packed with nutrient-rich seeds, they not only tantalize your taste buds but also offer a boost of fibre, contributing to your overall well-being. So, grab your apron and join Rachel in this short and sweet episode as she shares the secrets to creating these delectable, guilt-free Seed Crackers that will elevate your keto vegan snacking experience!

 

Ingredients:

For nutritional information see ‘Valuable Resources’ below.

• 1⁄3 cup almond flour
• 1 1⁄3 cup seeds
• 1 tablespoon ground psyllium husk powder (link below)
• 1 teaspoon salt
• 4 tablespoons melted coconut oil
• 1 cup boiling water

Instructions

1. Preheat the oven to 300°F (150°C).
2. Mix all dry ingredients in a bowl. Add boiling water and oil. Mix together.
3. Place the mix/dough on a baking sheet lined with parchment paper. What I use is very similar to Bake-O-Glide (link below) and NOTHING sticks to it – it is so useful and I highly recommend it.  Cut it into the size pieces you want and it lasts for years.
4. Spread out with the back of a metal spoon (or something that the mix doesn’t stick to).
5. Bake on the lower rack for about 40-45 minutes, check occasionally. Seeds are heat sensitive so pay close attention towards the end.
6. Turn off the oven and leave the crackers to dry in the oven. Once dried and cool, break into pieces and use with Philadelphia cream cheese and my onion marmalade [episode #19] – it’s scrummy.

Valuable Resources

Ground psyllium husk powder https://amzn.to/47r4Igm

Bake-O-glide https://amzn.to/3QwCrOJ

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

Food

fat per 100g

carbs per 100g

protein per 100g

Fibre per 100g

Chia seeds

25

3.5

21.8

33.7

Flaxseed

40

4.5

22

24

Shelled Hemp seeds

46.3

3.5

32.8

5.4

pumpkin seeds

45.8

9.3

25

5.3

Sunflower seeds

47.5

14.15

30.3

9.8

hulled sesame seeds

58

0.9

18

 

ground almonds

55.8

6.9

24.6

6.2

Psyllium Husk

 

<0.2

0.9

85

Coconut Oil

99.8

<0.5

<0.5

 

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

 

Welcome to this episode of The Keto Vegan podcast with Rachel, where she explores the intersection of health, sustainability, and mindful living. In this episode, she delves into three pivotal topics shaping our world today. First, Rachel uncovers the staggering potential for societal change: if everyone in the UK adopted a plant-based diet, it could save the NHS a staggering £6.7 billion annually. Then, she navigates the intricate landscape of nutrition, unveiling how plant-based proteins offer superior health benefits compared to certain carcinogenic animal proteins. Finally, Rachel confronts the urgent reality of our planet's fate, discussing the critical two-year timeline we have to enact meaningful change. Join Rachel as she unravels these pressing issues and discover how embracing a keto vegan lifestyle can pave the way for a healthier, more sustainable future.

 

Key Takeaways

• Two years to save the world’: UN climate chief pleads for funding
• How to save the NHS 6.7bn a year
• Going plant-based can reduce Type 2 Diabetes and certain cancers
• Prevention is better than cure
• For every million people going vegan the anticipated reduction in illness could save the NHS £121m
• Diets high in animal protein specifically can be harmful for gut health and may even raise the risk of developing inflammatory bowel disease.
• The World Health Organization has classified processed meats including ham, bacon, salami and frankfurts as a Group 1 carcinogen (known to cause cancer)
• Processed meat increases your risk of bowel and stomach cancer.
• Red meat, such as beef, lamb and pork, has been classified as a Group 2A carcinogen which means it probably causes cancer.
• If you’ve had cancer, maintaining a healthy diet can help prevent it from coming back?
• A “quantum leap” in financeis vital to help countries speed up plans to cut planet-cooking emissions.
• “When I say we have two years to save the world, it begs the question – who exactly has two years to save the world?” he said. “The answer is every person on this planet.” Simon Stiell
• “The only surefire way to get climate at the top of the cabinet agenda is if enough people raise their voices. So my final message today is for ordinary people everywhere. Every voice matters. Yours have never been more important.” Simon Stiell

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

National health executive https://www.nationalhealthexecutive.com/articles/veganism-could-save-nhs-ps67bn-year-new-research-suggests

NHS Prevention Programme (https://www.england.nhs.uk/ourwork/prevention/)

Brian Vaszily, Founder of The Art of Anti-Aging, Host of The Live Long & THRIVE Summit. https://theartofantiaging.com/wp-content/uploads/20231214003411/LLAT-Jan-24-Gut-Microbiome-Health.pdf

the cancer council. https://www.cancercouncil.com.au/1in3cancers/lifestyle-choices-and-cancer/red-meat-processed-meat-and-cancer/

Two Years to Save The World https://app.independent.co.uk/2024/04/10/two-years-to-save-the-world-un-climate-chief-pleads-for-funding-2/content.html

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

 

In this episode Rachel reviews her time staying in Glastonbury town centre and how easy (or not) it was to stick to being a keto vegan.  She stayed in the ‘summer’ of July 2023 for just two nights but gives you a brief review of a number of different cafés in Glastonbury town centre and whether they provided the food she wanted.

 

Key Takeaways

• Rachel stayed at The Who’d A Thought It on Northload Street, very close to the town centre which had some great options for vegans, a lovely beer garden and great staff.
• Rachel didn’t manage to eat in Heaphy’s because, unfortunately, on the day she tried, the chef was unwell, but she does go through their vegan options, of which there are plenty. Their Buddha bowls looked scrumptious but need to be adapted if you are sticking to keto.
• The Mocha Berry is where Rachel did end up having breakfast but there were no vegan options so she stuck to extra mushrooms, extra tomatoes, a veggie sausage (that she hoped was vegan) and a back coffee. They didn’t even have a plant-based milk option - thank god she likes black coffee!
• The Crown Hotel, on the High Street, had lots of different breakfast options. The Vegan option had a number of items that were high in carbs but did include scrambled tofu, roasted cherry tomatoes, portobello mushroom and kale, all of which would have been keto.
• The Rainbow’s End Café and The Pyramid Café were solely vegan cafés. Rachel managed to get a coffee from the Pyramid and sit in their lovely outside spot but was unable to get to the Rainbow’s End Café despite everyone recommending it to her because it was shut on a Wednesday!

 

Best Moments

• “I was really hopeful it was going to be the place to be”
• “If you’re on holiday, sometimes, sometimes we have to be flexible.”
• “Something about Burgers in Glastonbury.” “… Bean Burger - such a shame that they’re not doing something like Beyond Burgers.  I love a Beyond Burger.”
• “…with their avocado and toast… it’s topped with smashed avocado with lime, chilli and black pepper and that sounds really nice, that’s my kind of thing.”
• “May be that sausage wasn’t vegan – but I’m hoping!!”
• “I didn’t even get a chance to try the vegan café. How frustrating was that?!!”

 

Valuable Resources:

http://whodathoughtit.co.uk/

https://www.instagram.com/heaphyscoffee/?hl=en

https://crownglastonbury.co.uk/

https://www.rainbowsendglastonbury.com/

https://pyramidcatering.co.uk/

https://www.infohost360.com/bluenote/

 

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.

https://www.youtube.com/@TheKetoVegan/podcasts

https://theketovegan.podbean.com/

https://www.rachelgtherapy.co.uk/the-keto-vegan

Email: contact@rachelgtherapy.co.uk

In today’s episode of The Keto Vegan Podcast, Rachel talks about carbs and intermittent fasting. She’ll be diving into the world of carbs, what they do to our bodies, how they fit into a keto diet and how many we can eat on a keto diet. She then talks about how to introduce intermittent fasting and what health benefits there are to this.

Key Takeaways

• The keto diet is a low carb, high fat diet that aims to put your body into a state of ketosis.
• Your keto diet can be broken down into percentages of fat, protein and carbs. Carbs 5-10%; Protein 20-35%; Fat 60-75%
• When in ketosis your body burns fat instead of carbs for fuel.
• Fiber is a type of carb that your body cannot digest, so it does not affect your blood sugar or ketosis. Fiber also helps you feel full and supports your digestive health.
• Counting calories doesn’t work – our focus needs to be on metabolic fitness.
• The 5-1-1 method. Fast for 5 days 15-17 hours, fast for one day for 18 hours and take one day off

Best Moments

• “With the keto diet your body stays in fat-burning mode.”
• “When you are choosing carbs on this diet, choose the ones that are high in fibre.”
• “Counting calories doesn’t work.”
• “There’s a great thing about being a fat burner… Our bodies are better designed to be fat burners.”
• “… insane mental clarity!”

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

 

Sticking with any lifestyle change can be tough, and the keto vegan path is no exception. But don't worry, fellow plant-powered keto adventurer! In this episode, we delve into the mind-body connection and explore powerful tools like hypnotherapy, affirmations, and Emotional Freedom Technique (EFT) to help you unlock inner strength, overcome challenges, and stay motivated on your keto vegan journey.

And don’t forget to share your own experiences and questions with me!

Key Takeaways:

• Dieting is not about the food you eat – it is all about your thinking. Hypnotherapy can really help get your head into the diet. Rachel is a qualified Solution Focused Clinical Hypnotherapist and has created a trance you can listen to. Link below.
• Happiness is all about what’s inside. “Be happy for no reason, like a child. If you are happy for a reason, you’re in trouble, because that reason can be taken from you.” Deepak Chopra
• Rachel talks about Affirmations and Afformations (no, that’s not a typo!)
• Emotional Freedom Technique (EFT) is a very helpful method to support you in breaking free from anything in your life you want to change. Rachel recommends a audio book by Jessica Ortner that she found very helpful. Link below.

Best Moments: • “It’s a work in progress.” • “Eating food for me has always been an issue. That’s how I found the keto diet.” • “Food has been my love, my comfort,  ... but it’s knowing that food doesn’t love you, food is just nutrition” • “We need to find where that pain is, that lack is, and fill it with something much healthier.” • “Our thoughts aren’t real, they’re just thoughts.” • “Meditation, mindfulness is absolutely crucial.” • “You don’t have to do the work, I’m doing the work for you.”

Valuable Resources Eating Control trance via the Rachel G Therapy YouTube channel: https://youtu.be/K3tJwY_0foM Jessica Ortner ‘The Tapping Solution for Weight Loss 7 Body Confidence’  • Amazon: https://www.amazon.co.uk/Tapping-Solution-Weight-Loss-Confidence/dp/1781802920 • Hay House https://www.hayhouse.co.uk/tapping-solution-for-weight-loss-body-confidence-3  Noah St John “The complete Afformations Guidebook. 28 days to a more abundant lifestyle.” Website: https://noahstjohn.com/  For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle. Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan  Watch here: https://www.youtube.com/@TheKetoVegan/podcasts  Facebook group: https://www.facebook.com/groups/821471059206067  Email: contact@rachelgtherapy.co.uk  https://theketovegan.podbean.com/

On this instalment of the Keto Vegan Podcast, your host Rachel Ghinn opens up about her own transformative experience as she shifted towards a combined keto and plant-based regimen. Delving into her weight-related challenges, her experimentation with different diets, and ultimately, her triumphant adoption of the keto approach, Rachel sheds light on the holistic advantages of embracing both keto and plant-based dietary choices. Alongside valuable pointers for excelling in this lifestyle, Rachel offers a glimpse into her journey through transformational visuals from her past.

KEY TAKEAWAYS

• Rachel shares her personal journey of transitioning to a keto vegan lifestyle after being overweight and finding inspiration from a documentary about animal rights.
• A Keto Diet has benefits such as weight loss, reduced appetite, improved blood sugar and insulin levels, and potential protection against certain diseases.
• Plant-based diets can have a positive impact on health, including lower blood pressure, a healthy heart, weight loss, and decreased risk of diabetes and certain cancers.
• Following a keto vegan lifestyle can be challenging at first, but provides resources such as shopping lists and menu ideas to help make the transition easier.

BEST MOMENTS

• "I was massive when I was in my 20s and 30s, just got bigger and bigger, overweight that is, and went up to, I guess I was morbidly obese."
• "That film, that documentary, with beautiful cinematography, that documentary changed my life in a moment."
• "I can't wait to share all the ideas that I've got with you, all the recipes that I just chuck in."
• "Getting started on this diet can be really tricky, especially if you're new to all of this, the vegan and the keto."

VALUABLE RESOURCES

Beginner's First Weekly Menu and Shopping List:

https://www.rachelgtherapy.co.uk/1-what-why-and-how

 

Keto Science:

https://www.medicalnewstoday.com/articles/319196

https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets

 

Plant Based health:

https://www.healthline.com/nutrition/vegan-diet-benefits

https://www.peta.org.uk/living/vegan-health-benefits/

https://www.everydayhealth.com/diet-nutrition/scientific-benefits-following-plant-based-diet/

 

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.

https://www.youtube.com/@TheKetoVegan/podcasts

https://theketovegan.podbean.com

https://www.rachelgtherapy.co.uk/the-keto-vegan

Email: contact@rachelgtherapy.co.uk

In this episode of "The Keto Vegan" podcast, join Rachel as she embarks on a culinary journey to prepare for a House Cooling party unlike any other. With a delightful mix of keto vegan delicacies and indulgent treats to cater to every palate, Rachel showcases her creativity and culinary prowess. From an array of tantalizing dips to vibrant crudites and savoury stuffed peppers, she ensures that her guests are treated to a feast for the senses.

While staying true to her keto vegan lifestyle, Rachel also graciously includes some high-carb options to accommodate the diverse tastes of her guests. Among these delights are savoury pastry spirals that are sure to tempt even the most discerning of appetites.

But the culinary delights don't stop there. Rachel goes above and beyond by crafting two refreshing punches to quench the thirst of her guests—a classic rum punch and an elegant elderflower gin fizz, adding a touch of sophistication to the festivities.

Join Rachel as she demonstrates that embracing a keto vegan lifestyle doesn't mean sacrificing flavour or fun. So, grab a seat, indulge your senses, and prepare to be inspired by the delicious creations in store on "The Keto Vegan" podcast.

RECIPES – make them personal to you. Do a ‘Rachel’ and simply put in the measurements you think you’ll like. Trust your instincts!

Spinach, Artichoke and Cheese Baked Dip Artichoke hearts, spinach, free-from Sainsbury’s cream cheese, garlic, lemon juice, salt and pepper, chillis, Vegan Mayo, grated cheese on top

What The Cluck Chicken Skewers Maple grove sugar free syrup, Garlic granules, Dark soy, Liquid smoke, And chilli powder if you want a bit of a kick.

Pesto Savoury Spirals Any ready rolled puff pastry, free-from Sainsbury’s cream cheese, vegan pesto, olives, capers, sun-dried tomatoes, grated cheese, and if you want a bit of kick some jalapenos

Satay Sauce lots of smooth peanut butter, 2 cartons of coconut cream, sesame oil, Garlic paste, Tamarind paste, Rice vinegar, Chili's finely chopped, Chili powder – just a little, Smoked paprika, cayenne pepper, Truvia for baking caster, Dark soy sauce, Lemon juice. chuck it all in the saucepan and heat gently stirring until smooth. Don’t let it boil unless it’s too runny and you want it a bit thicker – ideal for a dip.

Elderflower Gin Fizz Gin, elderflower gin, elderflower liqueur, sugar free elderflower syrup, sparking water, lots of ice

Rum Punch White rum, dark rum, tropical fruit juice (this is NOT keto, so if you want it keto or low carb you can use cranberry juice) and lemonade with lots of ice.

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Welcome to The Keto Vegan! Today, I’m diving into the world of macros—those little percentages of carbs, proteins, and fats that fuel our keto journey. If you’ve ever felt like you need a degree to figure out your ideal macro balance, you’re not alone! In this episode, I’m simplifying the process, or at least trying to!  From fats to plant-powered proteins and carb counts that won’t drive you crazy, get ready to unlock the magic of macros and make keto vegan life easier, healthier, and a whole lot more fun.

In this episode of the #KetoVegan Rachel shares some of her favourite snack ideas. If you often go to your cupboards and lack inspiration this episode is going to set you alight!

She’s got a lineup of snacks so good, they'll make you forget you're on a diet. Yes, really. From crunchy to creamy, savoury to sweet, Rachel’s got it all covered. And don’t worry, you won’t have to forage in the woods or barter with a squirrel to get these snacks – they’re all easy to make and even easier to devour.

Snacks:

1. Celery and almond butter [celery 1.3g carbs, almond butter crunchy Meridian 0.5g]
2. Smoked almonds 7.6g carbs, 10.6g fibre
3. Low carb veg and guacamole, salsa, artichoke and spinach dip [see episode #38 Party Palate Perfection for the recipe https://mcdn.podbean.com/mf/web/5r3dmh/38.mp3]
4. Seed crackers and cream cheese and pickles [see episode #21 Crunchy Bliss for recipe https://mcdn.podbean.com/mf/web/fay4mp/21_Seed_Crackers.mp4]
5. ‘Bread' and ‘butter’ from Holland and Barrett or 8foods or make your own see my episode #36 Crumbs of Contention https://mcdn.podbean.com/mf/web/gkn3w3/Bread.mp3
   1. https://www.dillonorganic.co.uk/collections/all £4.99 a small loaf (250g) got beetroot flax, chia flax, original flax which are all keto.
   2. https://8foods.co.uk/collections/keto-bread but a whole bagel won’t be a snack - it will be a meal.
   3. https://www.waitrose.com/ecom/products/olinas-gluten-free-rosemary-crackers/890787-791289-791290 get in waitrose.
   4. Olina’s Bakehouse Seeded Snackers. You can buy these from https://weareheylo.com/
6. Berries and double cream – raspberries (4.4g carbs, 2.5g fibre) or blackberries (4.9g carbs, 3.1g fibre).

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

 

 

On this instalment of the Keto Vegan Podcast, Rachel cooks one of her favourite dishes – Coronation ‘Chicken’ tailored for a keto vegan diet.  Rachel uses a selection of her favourite spices, This Isn’t Chicken Pieces, a mixture of crème fraiche, mayonnaise and coconut cream for the sauce and adds a selection of crunchy vegetables.  Departing from Apricot Jam Rachel uses her chosen sugar alternative to give it that sweetness.  Tune in for a Rachel-Style method that shows you how easy cooking can be.

Key Takeaways

• The recipe for Coronation No-Chicken includes ingredients such as many different spices, any plant-based chicken as well as celery, spring onion and green pepper.
• It is apparent that Rachel has, in the past, rubbed her eyes after cutting chillis!
• To make this a keto recipe Rachel doesn’t add apricot jam, but adds Truvia Caster for Baking.
• Rachel doesn’t particularly like traditional stock so uses any wine that is in her fridge. Wine is higher in carbs than stock so she doesn’t use much.
• Prepare the vegetables whilst the no-chicken is slowly cooking in the spices.

Best Moments:

• “You can really smell that toasted sesame oil; I really love that.”
• “Always make it your favourite thing – don’t just make do, if you can afford it get your favourite things.”
• “And because that is so dry I’m going to add some Rachel Stock, basically, that’s any white wine I’ve got left over.”
• “You do not want to make it too liquidy at this stage, because when you add your mayonnaise and crème fraiche that gets pretty liquidy as well.”
• “I like to keep things easy. Let’s make life simple.”
• “Good god!!!! That’s got such a kick!”

Valuable Resources

Total Recipe: Carbs = 62.4g; Fat = 182g; Protein = 122.5g

Per Portion – estimating 15 portions of diet size: Carbs = 4g; Fat = 12g; Protein = 8g

For a start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

In this episode Rachel, having been asked a number of times if she’s actually vegan because she has bought an avocado, thought it was time to explore the issue and create an episode to answer questions such as these:

• are almonds and avocados vegan?
• can vegans eat avocado?
• do vegans eat avocados?
• how are avocados not vegan?
• why aren’t avocados vegan?
• why is veganism so associated with avocados?
• fellow vegans do you purchase and consume avocados?

 

For a keto-vegan avocados are an excellent choice of food because their nutritional values, per 100g, are:

fat 19.5, carbs 2.9, protein 1.9 fibre 3.4. They also include 485 mg of potassium, vitamin C, folate, vitamin B6, pantothenic acid (vitamin B5), vitamin E, and magnesium.

 

Find out how Rachel thinks we can change the world; if she remembers the first time she ever had some avocado; and whether she does or does not buy them.

 

It is claimed that avocados have been blamed for driving millennials to the brink of financial ruin, (this links to an Australian article claiming that eating Avocados on toast is costing millennials the price of a house deposit! Take this article with a pinch of salt I feel!)

Avocados also then became a health hazard with the proliferation of “avocado hand” injuries (caused by sloppy attempts to remove the pit with a chef’s knife).

Finally, and Rachel thinks this is the biggest controversy QI asked that fateful question around avocados not being vegan.

The Vegan Society, who created the word ‘vegan’ and ‘veganism’ states the definition of being a vegan: "is a way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals ... In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals."  In an ideal world, we would live entirely independent of animals, and would not take advantage of their natural processes. But the definition acknowledges that it is not possible for every individual to completely avoid all forms of exploitation.

Because many crops, in the mass quantity needed, are difficult to cultivate naturally, they rely on bees which are taken, in their hives, on backs of trucks, long distances across California, USA. This is known as migratory bee-keeping. It is an unnatural use of animals.

 

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

Articles Rachel used in researching this important issue:

• https://www.thekitchn.com/are-avocados-vegan-migratory-bees-263550
• https://www.tastingtable.com/849272/why-some-people-believe-avocados-arent-vegan/
• https://www.veganfoodandliving.com/features/are-avocados-vegan/

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

 

Join Rachel, The Keto Vegan, in this episode for a mouthwatering journey into the world of plant-based, low-carb delights.  In her latest episode, she’s stuffed mushrooms with flavour-packed, but simple, ingredients that will leave your taste buds dancing!

Discover how to create flavour-packed, guilt-free delights that satisfy your cravings while staying true to your health goals. She'll share cooking tips, ingredient insights, and sprinkle in a pinch of humour to keep you entertained.

Tune in and learn why her podcast is the fungi-packed flavour explosion your ears have been craving. Say goodbye to bland meals and hello to the extraordinary world of vegan keto stuffed mushrooms! 🌱🍽️

 

Key Takeaways: Ingredients

• Carbs per Stuffed Mushroom = 2.5g
• Large cup mushrooms x2 packs (500g) carbs = <0.5
• Few other white closed cup mushrooms carbs <0.5
• Sainsbury’s free from cream cheese x2 packs @170g per pack = 340g 3.4g per 100g, = total carbs = 11.56g
• Chives
• Bacon lardons x2 packs at 120g per pack – 240g total. Carbs: 4.8g per 100g = total carbs = 11.52g
• Smoked paprika
• 2 red Chillis

 

Best Moments:

• “First of all, check that all the mushrooms can fit on the baking tray. You really don’t have to do that, just use another baking tray, what does it matter?!!  It doesn’t!!!”
• “You can use any vegan bacon, just make sure the carb count is not too high.”
• “If you want it spicy, as I always do!”
• “Don’t overcook the lardons, …because when you reheat them in the microwave,… they can get a little tough, not tough, just… just tough!!!”
• “With plant-based bacon it’s not nearly as fatty as animal bacon.”

 

Valuable Resources:

For an extensive list of foods with their carb, fat and protein count, which is ever increasing, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Welcome to another episode of The Keto Vegan Podcast! Rachel, your dedicated host, is back to share her latest adventures in navigating the world as a keto vegan. In this episode, Rachel talks about her recent experience at her cousin's wedding, where she faced yet another challenge with the food options—or lack thereof—for vegans. Unfortunately, there were no keto vegan options, and to make matters worse, the vegan dishes she requested were gone by the time she arrived. This marks the second wedding where she's encountered this issue, and it's starting to get quite frustrating.

Rachel also recounts her trip to Butlins for an Adult Big Weekender. Thankfully, the food situation was slightly better due to the availability of a small kitchen, allowing her to bring her own food. Despite this, she ended up trying a not-so-great vegan burger at one of the pubs and later broke keto for a surprisingly enjoyable Vegan Royale at Burger King, which she suspects was more enjoyable due to a few too many G&Ts.

On a brighter note, Rachel shares her visit to VK Diner in Waterlooville, a fantastic spot her daughter discovered. This diner specialises in vegan ‘dirty’ food and offers a refreshing change with its extensive menu, giving Rachel more than just one or two options to choose from.

Join Rachel as she delves into these stories and reflects on the ongoing challenges and occasional triumphs of being a keto vegan in a world that's still catching up.

Key Takeaways

• In Rachel’s recent experience weddings & vegan don’t seem to go well together.
• Rachel had a bit of a rant, nothing to do with the champagne or G&Ts!
• Find out what Rachel thought of the Burger King Vegan Royale.
• The VK Diner is perfect for vegans and you can do keto there too. Link below.

Best Moments

• “I did take some smoky almonds with me just in case there was nothing else to eat.”
• “I forgot about the smoky almonds!”
• “This is my fabulous cousin.” “Who’s not keto or vegan… yet!”
• “Are you really doing a podcast?!”
• “When I went to the BBQ for my vegan food… it had all gone!”

Valuable Resources

• The VK Diner, Waterlooville: https://vkonline.co.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: contact@rachelgtherapy.co.uk
• https://theketovegan.podbean.com/

 

Join Rachel, the keto vegan extraordinaire, as she unveils a creative twist on the classic coleslaw. Dubbed "Burgerslaw," Rachel affectionately labels it her ultimate favourite. Embracing the keto philosophy, she opts for a cabbage mix featuring red, white, and sweetheart varieties, finely shredded to your liking. Departing from the traditional onion and carrots, Rach introduces a keto-friendly medley of vegan Hellmann's mayo, zesty dill, rich tomato puree, garlic paste, tangy mustard, a hint of chilli paste, and a touch of stevia liquid.

KEY TAKEAWAYS

• The recipe for burger slaw includes shredded cabbage, vegan mayonnaise, tomato puree, garlic paste, mustard, chili paste, and stevia.
• The amount of each ingredient can be adjusted to personal preference, but the Rachel recommends starting with more tomato puree, a generous squeeze of mustard, less garlic paste, and a few drops of stevia.
• Rachel suggests using a variety of cabbage, such as red cabbage, white cabbage, and sweetheart cabbage, but any type of cabbage can be used.
• Carrots are not included in the recipe because they are not keto-friendly.
• Rachel encourages listeners to experiment with their own adaptations of the recipe and share their feedback.

BEST MOMENTS

• "It's coleslaw, but so much better than coleslaw. It's Burgerslaw. It is this. I love it."
• "I used to use just one pack of dill, but I'm really a dill fan. So, I'm going to use three packs”
• "You can take off the stems, but because, I mean you're having really chunky cabbage, so what's a bit of chunky dill going to do? Not much at all."

VALUABLE RESOURCES

You can buy liquid stevia here: https://amzn.to/45cHBp5

Nutritional Count Per 100g portion

Fat: 37g

Carbs: 6g

Protein: 2.5g

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.

https://www.youtube.com/@TheKetoVegan/podcasts

https://theketovegan.podbean.com

https://www.rachelgtherapy.co.uk/the-keto-vegan

Email: contact@rachelgtherapy.co.uk

Welcome back to The Keto Vegan podcast! I’m Rachel, your host, and I’m so excited to share today’s episode with you. Recently, I finally got the chance to visit Mangosteen, a vegan and vegetarian restaurant in Southsea that I’ve been eyeing on Facebook for what feels like forever. Their photos always look so mouthwatering, I just couldn’t resist any longer—especially after my middle daughter and her partner went without me! So, I grabbed my eldest daughter and my granddaughter, and off we went for a little foodie adventure.

Now, my expectations were sky-high—after all, I’d been drooling over their dishes for months! Did Mangosteen live up to the hype? Well, it didn’t quite reach the lofty heights I’d imagined, but it was still a good experience, and I’m already planning my next visit. In this episode, I’ll be diving into what we ordered, what we loved, and what could have been a bit better. Let’s get into it!

Valuable Resources

Mangosteen links:

https://www.facebook.com/Mangosteensouthsea

https://www.mangosteensouthsea.co.uk/

https://www.mangosteensouthsea.co.uk/lunchmenu

https://www.mangosteensouthsea.co.uk/gallery

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Welcome back to another delectable episode of The Keto Vegan.  Today Rachel has a truly cheesy treat for your ears – she’s diving into the world of dairy-free delights!  Now, picture this: London, a city renowned for its rich culinary scene, where innovation meets tradition.  And in the heart of this foodie paradise, two passionate souls embarked on a cheesy adventure like no other! 

Strap in everyone, because Rachel is about to introduce you to the brilliant minds behind one of London’s favourite vegan cheese emporiums.  That’s right, we’re talking about Nivi, the co-founder of I Am NUT OK, and he’s here to share the story of how he, and his partner Angela, turned their dairy-free dreams into a cheesy reality! 

You might be wondering why you should tune in today. Well, let me tell you, this isn't your typical cheese story. It's a tale of flavour, tenacity, and taste-bud transformations. Whether you're a vegan cheese aficionado or just someone curious about the world of plant-based alternatives, this episode is for you!

Ever wondered how a simple idea can take root and blossom into a thriving business? Nivi will take us on the journey of setting up shop in London and how their cheese empire has grown, one mouthwatering bite at a time.

So, whether you're a vegan cheese lover, a foodie with an adventurous palate, or simply someone who enjoys a good, heartwarming success story, you won't want to miss this episode. Nivi and Rachel are about to sprinkle some cheesy magic on your day!

 

Key Takeaways:

• Find out how Nivi and Angela manage working together, living together, and having a successful business and intimate relationship.
• Amongst other documentaries, Nivi watched Cowspiracy that pushed him further along his vegan journey.
• The origins of the name come from Angela who loves puns.
• The business grew from friends tasting their cheese, Farmers’ markets, excellent timing and customers loving their products, to what it is now.
• Nivi used to have inflammation in his knee and two weeks after becoming vegan it had gone.

 

Best Moments:

• “I’m waiting for a vegan man, but maybe I should be more patient, and they might turn!!”
• “What was important for me was not feeling that pressure from Angela in terms of ‘you need to’, but use your own brain to understand why.”
• “That’s such a lovely, loving, kind attitude. There are so many vegans, aren’t there, that are quite staunch and evangelical about it and that makes people react.”
• “You ask, you learn, you fail, you keep learning.”
• “You don’t need to eat meat to be strong.”
• There is a misconception about vegan being healthy, which is wrong...”
• “Nothing is a big deal.”

 

Valuable Resources:

I Am NUT OK Shop: https://www.iamnutok.com/shop

Third Culture Deli: https://thirdculturedeli.com/

29 Broadway Market, London, E8 4PH

https://www.instagram.com/iamnutok/

For an extensive list of foods with their carb, fat and protein count, which is ever increasing, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

 

Guest Bio:

Nivi graduated from NABA University, Milan, in Graphic Design & Art Direction. Having worked for two Communication Agencies (Ground Control and Fasten Seat Belt) as well as a freelancer for different international clients (Diesel, Armani, Pirelli, Ralph Lauren). After having worked in Istanbul (2013-2015) as a designer in both fashion and digital marketing, he decided to move to London and launch his first tech startup (onPony). Continuing his work as a designer and developing further expertise and interest in cutting-edge branding, packaging design, and marketing - combined with his strong passion for food culture arising from his constant travel/work experience and third culture background. His love for all things food and branding, with the strong bond and relationship developed with his partner, Angela, all lead him to start I AM NUT OK.

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Welcome to The Keto Vegan Podcast, with me, Rachel! As the crisp autumn air sets in and sunlight 🌥️becomes 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 topic—bone 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 we’re 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-based🪴 ways to make sure we're covered. We’ll 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! 😝

So, grab a cozy blanket and a nice Pinot-Noir 🍷as we explore how to maintain our bone health in the cold months—and remember, you don’t 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 μ followed by the letter g (μg). 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 sheep’s wool – basically Sheep Grease! No matter how well looked after these sheep are I think that’s a ‘NO’ from me!
• How much Vit D should we supplement in the winter every day?

Best moments

• “Thank you to our amazing vegan plant-based companies that are producing for us so many wonderful proteins.”

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
• Eric Berg Vitamin D Toxicity: Is This a Danger? https://www.facebook.com/watch/?v=3286216338364128&rdid=eF38lMc38ygCfGd5
• The Big Lie about Vitamin D – Dr. Eric Berg DC https://www.facebook.com/watch/?v=419978437691215&rdid=HNZWX6ZRpMzJ2JqR
• Mayo Clinic Proceedings: “Vitamin D Is Not as Toxic as Was Once Thought: A Historical and an Up-to-Date Perspective” May 2015: https://www.mayoclinicproceedings.org/article/S0025-6196(15)00244-X/fulltext
• MayoClinic: 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-20058108
• com: Common Symptoms of Vitamin D Deficiency and How to Treat Them https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms#_noHeaderPrefixedContent
• The Greasy Truth Behind Vitamin D https://ora.organic/en-gb/blogs/news/the-greasy-truth-behind-vitamin-d?srsltid=AfmBOop_uHAJZdQv-XzJTTaV6ocUf1wRdrDJPNf9I_Iu9jZZ1tDFsJFn
• What is lichen? https://ora.organic/blogs/news/what-is-lichen
• NHS: 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-d

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

• Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan
• Watch here: https://www.youtube.com/@TheKetoVegan/podcasts
• Facebook group: https://www.facebook.com/groups/821471059206067
• Email: contact@rachelgtherapy.co.uk
• https://theketovegan.podbean.com/

 

Join Rachel on a culinary adventure like no other as she unveils the secrets to creating the most delectable Roasted Vegetables and ‘Who Gives A Cluck’ dish you've ever tasted. In this episode, she'll guide you through a mouthwatering journey that's both easy and incredibly satisfying.

Discover the art of perfectly roasted vegetables, showcasing their natural flavours and textures, complemented by Cluck. Her tips and tricks will ensure that your dish turns out beautifully every time, making it the perfect go-to recipe for busy weeknights or potting-up and freezing.

She'll share her favourite seasoning blends, cooking techniques, and pairing suggestions that will elevate your cooking game to a whole new level. Whether you're a seasoned chef or a kitchen novice, this episode promises inspiration, simplicity, and a burst of flavour that will leave your taste buds dancing with joy.

Tune in now to learn the secrets behind this irresistible dish and get ready to transform your home cooking into a culinary masterpiece. Don't miss out – your taste buds will thank you!

Key Takeaways

• This dish is really easy and Rachel shows you two different options with one small difference.
• When chopping the vegetables cut them into comparable sized chunks, suitable for roasting at the same time.
• Roast the Who Gives A Cluck for a few minutes first, then add the frozen vegetables, roast again for a while, adding more oil if you want.

Best Moments

• “Plenty of oil – that’s the lovely thing about keto isn’t it.”
• “With keto don’t forget it’s about the fat and protein content.”
• “You might want to be precise; I just chuck them in”.
• “The smell of this, I wish you could smell it, it’s absolutely glorious.”

Valuabe Resources

• For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
• For an extensive list of foods with their carb, fat and protein count, which is ever increasing, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
• Maple grove farms sugar free syrup: https://amzn.to/45ClpV5
• Liquid Smoke: https://amzn.to/3sffA1o
• Ingredients:
  • 2 boxes of What The Cluck 300g
  • 3 Aubergines
  • 2 courgettes
  • 2 green peppers
  • 500lbs closed cup mushrooms
  • 1x bag of frozen broccoli and cauliflower florets
  • 1x bag of frozen leeks slices
  • Liquid smoke
  • Dark soy sauce
  • Lots of oil
  • Garlic granules
  • Smoked paprika
  • Grape Tree fajita seasoning
  • Salt
  • Maple grove farms sugar free syrup
  • Or
  • Truvia for Baking Brown sweetener

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

In this shorter episode Rachel gets a bit anecdotal as she is moving from her house and shares a bit of her story, going back to 2007. Way back then, after the separation from her husband, she and her three children (ages 9 to 12) moved in with her dad in a quirky place on the beach (the garden backed on to the pebbles on the beach) for six months or so before she moved to Chichester, West Sussex. Back then she was neither vegan nor keto and did all the cooking for her children and her dad. Roll on to 2021 and her Dad suggests that they buy a place together. Rachel, at that time, was single (and seems to be forever that way!) and decided that may be a good idea, especially as her father was getting more and more frail.

 

However, things were very different this time and her father really turned his nose up at her vegan food so she was unable to cook for them both – Rachel won’t cook meat, in fact, Rachel would prefer if no animal products came in the house at all!

 

Find out how things turned out and find out a little bit about her mother’s attitude to Rachel’s food too.

 

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

Dy’s podcast: https://www.youtube.com/watch?v=VqqJt5m4bfU

Dy's vegan keto article: https://ibpf.org/my-life-changing-vegan-ketogenic-diet-for-bipolar-disorder/

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

 

In this episode of The Keto Vegan Rachel addresses what she calls ‘The most addictive substance on the planet!” Listen to this episode to find out more about that substance we all try to avoid on the keto diet.

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

The Science:

• Sugar addiction: the state of the science https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5174153/
• Is Sugar More Addictive Than Cocaine https://www.ramsayhealth.co.uk/blog/lifestyle/is-sugar-more-addictive-than-cocaine
• Sugar Is a "Drug" and Here’s How We’re Hooked https://www.healthline.com/health-news/addiction-sugar-acts-like-drug-in-the-brain-and-could-lead-to-addiction-091813
• Is Sugar a Drug? Addiction Explained https://www.livescience.com/40749-addiction-drugs-sugar.html
• Sugar addiction: pushing the drug-sugar analogy to the limit https://pubmed.ncbi.nlm.nih.gov/23719144/
• Is Sugar Addictive?  https://www.psychologytoday.com/intl/blog/cravings/202209/is-sugar-addictive

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Welcome to The Keto Vegan Podcast! Today, Rachel is diving into a topic she once had strong feelings about—Tofu. For the longest time, she hated tofu—the texture, the bland taste, it just didn’t work. But over time, Rachel discovered a few game-changing ways to prepare tofu that transformed her opinion completely. In this episode, she’ll share three delicious, keto-friendly methods that made tofu not only bearable but truly enjoyable. Whether you're a tofu skeptic or a fan looking for fresh ideas, you’re in the right place. Let’s get cooking!

Thai green curry

• 3 packs of Pressed Tofu 3x280g Carbs 9.24g          Fat 65.52g
• 400g baby button mushrooms Carbs 0                 Fat 0g
• Green Curry Paste (Thai Taste) Carbs 12.5g           Fat 3g
• 250g Pak Choi Carbs 4.5g            Fat 0g
• 2 Aubergines Carbs 8g               Fat 0g
• 1 Green Bell Papper Carbs 2.5g            Fat 0g
• 1 pack spring onions 100g Carbs 2.9g            Fat 0g
• 8 cloves garlic Carbs 1g                Fat 0g
• 3 cans coconut Milk (400ml per can) Carbs 32.4            Fat 177.6g
• 2 cans water chestnuts (225g per can) Carbs 22.5            Fat 0g
• Cauliflower florets 900g bag Carbs 31.5             Fat 0g
• TOTAL Carbs 127.04         Fat 246.12

Made 26 portions. Per portion:                             Carbs 4.9g            Fat 9.5g

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

 

Hello and welcome to The Keto Vegan, the podcast where Rachel shares her delicious and healthy vegan recipes that are low in carbs and high in flavour. In this episode, Rachel is going to show you how to make onion marmalade, a sweet and tangy condiment that goes well with cheese, burgers, and more. Onion marmalade is not strictly keto, but it is low carb if you don’t eat too much of it. And trust me, that’s easier said than done. This onion marmalade is so good that you’ll want to lick the spoon, the jar, and the pot. But don’t worry, Rachel will give you some tips on how to enjoy it without going overboard on your carb intake. So, grab your apron, your knife, and your onions, and let’s get cooking!

If you enjoy this podcast, please leave me a review and share it with your friends. Thank you for listening and stay tuned for the next episode.

Ingredients and carb counts and helpful tips.

• Olive oil – enough to cover the bottom of the large pan.
• 3kg frozen sliced red onions 7.8g per 100g so in whole batch there were 234g of carbs – this is a lot.
• 300g of Truvia for baking – ideally brown 5.7g carbs of which are sugars, 92g are polyols so don’t count. Look at the graphic from dietdoctor.com: https://www.dietdoctor.com/low-carb/keto/sweeteners This article may also be helpful: http://www.lowcarb.ca/tips/tips010.html
• 300ml white wine vinegar (if you have red, use that instead) less than 0.5g per 100
• 375ml port or red wine (I used port this time, have used red wine before, tastes just as good) 4 fl oz of port contains 4g carb. 375ml of port = 13 fl oz = 13g carbs
• 6tbsp balsamic vinegar – careful which one you use – these are really high in carbs. The one I used has 21.9g per 100.  Total in recipe = 20g
• Salt and pepper – season as you go along and check – don’t forget, once you put in too much you can’t take it out!!

Total carbs in whole recipe = 282g

Sterilizing your jars

To sterilise your jars, put clean, dry jars on a baking tray and into a cold oven. Heat to 150°C/Gas 1-2 then heat for a minimum of 15 minutes. Fill the hot onion mixture into hot jars straight from the oven; fill right to the top and use a skewer to poke out any air holes. Then screw on the lids and turn upside down for 10 minutes to sterilise the lids.

Method:

1. Heat the oil in a large heavy-based pan. Add the onions and cook very gently for 30-45 minutes. If using frozen onions there will be more liquid so simmer until most of the liquid has gone, stirring now and then, until very soft and caramelising.
2. Add a third of the sugar and cook for another 15 minutes.
3. Add the rest of the ingredients.
4. Simmer on your lowest heat until the liquid has reduced and the onions are dark and sticky. This will depend on your pan, approx. 30-45 mins. You should be able to run a wooden spoon through and leave the pan clean underneath.
5. Pot while hot into warm sterilised jars and seal with vinegar-proof lids. Store in a cool dry place and use within 3 months. Keep in the fridge once opened and use within a couple of weeks.

Best Moments

• “It’s so much easier, saves lots and lots of tears ... it really makes my nose run and my eyes stream!”
• “It takes a long time this one. But, it is so worth it, my next door neighbour, Barbara is going to love me because I’m going to take her a jar.”
• “Just let it simmer down until there’s barely any liquid left.”

Valuable Resources 4-6 valuable resources, good link with a sentence explaining what it is.

• For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
• For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Ahoy, Keto Vegan crew! 🌊 In this episode, Rachel takes you on a three-day cruise adventure for the wedding of her fabulous friends, Luke and Kingsley. 🎉👬

Highlights:

• Wedding Bells and Waves: Join Rachel as she sets sail to celebrate love on the high seas. Luke and Kingsley's wedding was nothing short of spectacular, with endless ocean views and love in the air.
• Keto Vegan Challenge: Rachel put her lifestyle to the ultimate test – is it possible to stay both keto and vegan on a cruise? Spoiler alert: it’s a bit like finding a needle in a haystack, but with a lot more booze!
• Drinks Aplenty: With an abundance of free booze, Rachel shares her tips on navigating the drink menu. She indulged in skinny Gin & Tonics and mostly dry champagne. Because hey, what's a cruise without a little bubbly? 🥂
• Food Adventures: From scouring the buffet to the one protein-less choice at dinner, Rachel shares her encounters with cruise ship cuisine.
• Pro Tips: Learn Rachel's top tips for staying keto vegan on a cruise. Hint: Pack some snacks and don’t be afraid to ask for what you need. And remember, there’s always salad… lots and lots of salad.

Tune In:

If you've ever wondered how to navigate the high seas with your keto vegan lifestyle intact, this episode is for you. Rachel's tales are filled with laughter, a few hiccups, and a lot of determination.

Listen now to get your dose of keto vegan inspiration, cruise ship antics, and wedding bliss. Don't forget to subscribe, rate, and review!

 

Whether you’re a seasoned keto vegan or just curious, Rachel’s cruise escapades will keep you entertained and maybe a bit tipsy. Cheers to good times and staying true to your lifestyle – even on the high seas! 🚢✨

Welcome back to The Keto Vegan podcast! Today, join Rachel on an exciting journey through a unique day in the life of a Keto Vegan at a Hen Do in the vibrant city of Brighton. Picture this: cocktail tasting, laughter, and unforgettable moments with the fabulous Hens, Luke and Kingsley, a delightful gay couple. The adventure kicks off in a cozy pub, moves on to the lively ambiance of Revolution Bar, and culminates in the electrifying atmosphere of Pryzm, a bustling club. Throughout the episode, Rachel shares her experiences, tips, and insights on navigating a Keto Vegan lifestyle amidst the festivities. And stick around until the end, where Rachel leaves you with a valuable tip on how to approach conversations about weight with your children. Let's dive in!

Key Takeaways:

• Getting ready prepare your snacks. Smoked almonds are lovely.
• Have a milky coffee too – Almond unsweetened milk is the best option to go for.
• On a Hen Day which starts at midday and could go on to the early hours, drink singles. A Vodka Soda and squeeze of fresh lime is keto and lovely when the sun is out.
• Ask the bar person to do specific sugar free options for you – they’re normally very accommodating.
• Personalise your own mojito: crushed mint leaves, squeezes of lime, crushed ice, white rum, soda water.

Best Moments: “Sam, the bar man over there, who’s so patient, you can see he needs a drink!”

 

Valuable Resources

• Article: Teasing Children About Their Weight: https://www.theguardian.com/society/2024/apr/16/teasing-children-weight-increases-risk-self-stigma-adults-study
• For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how
• For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Hey there, Keto Vegan enthusiasts! I'm Rachel, your host, and I'm beyond excited to welcome you to another episode of The Keto Vegan Podcast. Today, I've got something special for you – a firsthand account of the keto vegan lifestyle from two incredible individuals, Luke and Kingsley, who happen to be close friends of mine.

In this episode, we dive deep into their two-week journey experimenting with the dynamic fusion of keto and veganism. Luke and Kingsley generously open up about the challenges they faced, the surprising discoveries they made, and the valuable tips they gathered along the way. It's a candid conversation filled with laughter, insights, and a genuine exploration of the intersection between the ketogenic and vegan diets.

Whether you're a seasoned keto vegan or just starting out on this unique dietary adventure, you won't want to miss the wisdom and experiences these two bring to the table. So, grab your favourite keto vegan snack, settle in, and join us for a lively discussion that might just inspire your next culinary escapade. Let's get ready to unlock the secrets of the keto vegan lifestyle together!

If you enjoy this podcast, please leave me a review and share it with your friends. Thank you for listening and stay tuned for the next episode.

Key Takeaways: These key takeaways provide a glimpse into the practical aspects of navigating the keto vegan lifestyle, offering valuable insights for both beginners and seasoned enthusiasts.

• Strategic Planning Pays Off: Luke and Kingsley emphasise the importance of meticulous planning when diving into the keto vegan lifestyle. Being well-prepared not only streamlines your journey but also ensures a smoother transition.
• Budgeting for High-Protein Vegan Choices: The duo sheds light on the financial aspect, highlighting that maintaining a high-protein vegan diet can be a bit pricey.
• Batch Cooking Leads to Success: Luke & Kingsley didn’t batch cook but when they do it again want to ask Rachel to do the big batch cooking for them so they can have a wider variety of choices.
• Impressive Weight Loss: In just two weeks, both Luke and Kingsley experienced a significant weight loss of about 14lbs each. They unpack their individual journeys, shedding light on the transformative power of the keto vegan approach in a relatively short period.

Best moments

• “It’s all about preparation”
• “There were two things for me that made it quite difficult.”
• “The food here is amazing. The way you cook it and the products you use is amazing.”
• “Food is a very big reward for me.”
• “Batch cooking is the way to go boys!”
• “If you’re going to someone else’s house for dinner – take something!”

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Guest Bios

Luke and Kingsley have known Rachel for a number of years now. They are engaged and getting married in May and have asked Rachel to be their Master of Ceremonies. They often sample her cocktails and are always on the invite list when Rachel is hosting a dinner party. Rachel considers them part of her family.

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Rachel divulges her delightful recipe for delectable stuffed aubergines. With a medley of ingredients like vibrant red spring onions, zesty chili, aromatic garlic, savoury tomato paste, and plant-based mince, she creates a symphony of flavours. Infusing a touch of barbecue seasoning and the richness of smoked olive oil, Rachel expertly crafts a tantalizing taste profile. She warmly leads listeners through the step-by-step preparation, from artfully coring the aubergines to their aromatic oven-baking. While humbly acknowledging her non-professional culinary status, Rachel welcomes invaluable insights or critiques from seasoned chefs.

KEY TAKEAWAYS

• The recipe for stuffed aubergines includes ingredients such as aubergines, red spring onions, chilli, garlic granules, tomato paste, and plant-based mince.
• The aubergines are coated in smoked olive oil and baked in the oven for 15-20 minutes.
• Cream cheese is added to the filling for a hot and spicy yet soothing flavour.
• The stuffed aubergines are topped with spring onions and can be served as a keto-friendly meal option.

BEST MOMENTS

• "Today I'm going to make some stuffed aubergines. I have got four aubergines, that means it's four meals, some red spring onions that were reduced at Sainsbury's, love a bargain."
• "I'm going to add another tub of the free from Sainsbury's cream cheese because I'm wanting it to be hot and spicy but just a little bit soothing as well."
• "What's great with these things and life is that if you've got stuff left over, put it in a pot and you can eat it whenever. You don't have to throw anything away. I hate waste."
• "Here they are straight out of the oven. They had just under 20 minutes which is about right."
• "Nice, crispy, cheesy topping would be lovely. But we can't at the moment if we're being strict keto."

VALUABLE RESOURCES

Nutritional Count Per Portion One portion is half an aubergine.  The total carbs for this is 7g, total fat is 12.2g and total protein is 14.5g.  If you want to increase the fat add a nice dollop of Hellmanns' Vegan Mayonnaise.  You can buy a catering tub here: https://amzn.to/47tbPWr

 

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.

https://www.youtube.com/@TheKetoVegan/podcasts

https://theketovegan.podbean.com

https://www.rachelgtherapy.co.uk/the-keto-vegan

Email: contact@rachelgtherapy.co.uk

Welcome back, Keto Vegans! In this week's enlightening episode, I'm serving up a plate of insights into the incredible benefits of embracing Veganuary – whether you're a first-timer or a seasoned plant-based pro. Get ready to discover why this global movement is not just a January trend but a game-changer for your well-being and the planet.

I'll be unravelling the fantastic advantages that Veganuary brings, from jumpstarting your health journey to contributing to a more sustainable and compassionate world. Whether you've never dipped your toes into the plant-based pool or you're a seasoned vegan looking for some fresh inspiration, this episode has something for everyone.

But it's not just about the benefits; I've got some fabulous tips up my sleeve to make your Veganuary journey a breeze. From navigating the grocery store aisles to mastering the art of flavour-packed plant-based cooking, we're covering it all. So, whether you're a curious carnivore or a veggie-loving veteran, join me, Rachel, as we explore the transformative power of Veganuary and unlock the secrets to a healthier, more vibrant you. Let the plant-powered adventure begin!

Key Takeaways

• Conquering Veganuary Jitters
• Tips & Tricks for Plant-Powered Prowess
• Finding Your Vegan Tribe
• Remember, Why We're Here

Valuable Resources Veganuary links and resources:

• https://veganuary.com/
• To sign up: https://veganuary.com/try-vegan/
• Press Pack: https://veganuary.com/wp-content/uploads/2023/12/UK-Veganuary-2024-Press-Pack-2.pdf
• Daily dozen checklist: https://veganuary.com/wp-content/uploads/2023/12/Veganuary-Daily-Dozen-Checklist-2023.pdf
• Veganuary YouTube channel: https://www.youtube.com/@VeganuaryCharity

Happy Cow app: https://www.happycow.net/mobile

Ocado 50% off all Redefined Meat until 23rd Jan 2024 https://www.ocado.com/search?_hsenc=p2ANqtz-8xuheMrhA268x_4AzdLD5ekCfb_24CWs-lZAy14GXtde3T0TRrLtwX-i6s63q171ad4_kJ6Vwp3FbBbcr34bfpWwkTnA&_hsmi=288472159&entry=redefine&utm_campaign=UK_02_01_ocado&utm_medium=email&utm_source=Newsletter

Squeaky Bean – one of my favourite, eat cold, no cooking needed, protein products. Careful with the carb counts though: https://www.squeakybean.co.uk/

Good tasting and quality Vegan Cheeses can be bought in any of these online stores:

• I Am NUT OK https://www.iamnutok.com/
• Strictly Roots https://www.strictlyrootsvegan.co.uk/
• La Fauxmagerie https://lafauxmagerie.com/

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

 

Welcome, Keto Vegan enthusiasts! In today's episode, your host Rachel brings you an extraordinary guest whose journey into the realm of plant-based living is both fascinating and inspiring. Rachel had the pleasure of interviewing Paloma, a remarkable individual hailing from the picturesque landscapes of Switzerland. Paloma's unique perspective on veganism was ignited at the tender age of 10 when she realized that animals were not mere commodities but her friends, leading her to make the compassionate choice of adopting a vegetarian lifestyle. Over the years, her commitment deepened, and she embraced the path of veganism. What sets Paloma apart is her extraordinary ability to communicate with animals, allowing her to understand their needs on a profound level. Join Rachel and Paloma as they delve into the intricacies of a keto vegan lifestyle, exploring the intersection of compassion, health, and the remarkable connection between humans and the animal kingdom.

Key Takeaways

• Paloma became vegetarian at 10 years old.
• Her parents didn’t understand her choice and forced her to eat meat at least once a week which she found incredibly distressing.
• Paloma always had animals in her life and when she was a young adult she heard a horse communicate with her.

Best Moments

• “They thought I needed meat in order to grow properly and healthy.”
• “That was the animal’s feelings that went into the meat and you ate them.”
• “We don’t want to address what is actually happening until it hits us in the face…”
• “The horse comes up to me, puts its nose in one container, doesn’t drink, puts its nose in the other container, doesn’t drink, looks at me, and I have the feeling I hear a ‘thank you’.”

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

 

About Paloma

Since 2001, Paloma Bärtschi has held the keys to an enchanting world where humans and animals converse on an extraordinary level. As a professional animal communicator, she's been the guiding light for countless souls seeking to bridge the gap and forge profound connections with their animal companions. With her remarkable abilities, Paloma unveils a hidden dimension where the rich language of animals comes to life.

Freebie "Guide to Animal Communication": https://mailchi.mp/dc51be4f5595/guide...

Animal Empathy Podcast.

Apple: https://podcasts.apple.com/us/podcast...

Spotify: https://open.spotify.com/show/4p76QTo...

Website: www.speciesspace.com

Email address: palomabaertschi@gmail.com

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Join Rachel, the keto vegan extraordinaire, with her friends and family whilst she hosts a celebratory BBQ for the podcast launch in August 2023. Her fabulous children all got involved.  Her son, Jack, was the BBQ Master, her daughter Poppy was in charge of recording and daughter Annie was charge of the food photography. You’ll see which of her guests had watched her podcast with the competition at the end to win Beyond Meat swag. A lot of fun was had, food eaten and cocktails drunk.  This episode is best watched on YouTube.

 

Key Takeaways:

On the savoury menu:

• Satay Skewers
• Variety of sausages
• Beyond Burgers
• Coronation Cluck
• Coleslaw
• Burgerslaw
• Onion Marmalade

On the sweet menu:

• Raspberry Cream Pie
• Brownies
• Chocolate Peanut Butter Fudge
• Chocolate and Raspberry Mousse

Cocktails:

• Cosmopolitan
• Sangria
• Long Island Iced Tea
• Rum Punch
• Elderflower Gin Cocktail

All of the food and drinks at the BBQ will be in future episodes.  Subscribe and follow so you don’t miss out!

Best Moments:

• “I listened to that one last night. I was mugging up!”
• “One of your family’s been listening!!”
• “Go for a tote bag, think of the nappies you can put in that!”
• “You might have listened to the podcast, but you didn’t listen to the prizes did you!!”
• “We have a blast at Cookie’s. All we do is listen to your podcast!”
• “I thoroughly enjoyed all of it. I hate to say!!”

Valuable Resources:

For an extensive list of foods with their carb, fat and protein count, which is ever increasing, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

WhatsApp: 07463 877298

In this episode of the Keto Vegan Podcast, Rachel explores the differences between "fiber" and "fibre" on European and American food labels and why it's crucial for accurately counting carbs. If you're following a keto diet, understanding these distinctions can make a significant impact on your meal planning and nutritional tracking. In Europe, you'll often see "fibre" on labels, while in the U.S., it's "fiber." This small spelling difference can lead to big confusion, especially when calculating net carbs for your keto lifestyle. Join Rachel as she breaks down these labelling differences, explains how they affect the final carb count, and provides tips to ensure you're getting your dietary fiber/fibre just right. Whether you're in Europe or America, this episode will help you navigate food labels with confidence and keep your keto vegan journey on track.

Key Takeaways

• Fibre is a type of carbohydrate that the body cannot digest. It is found in the plants we eat, such as fruits, vegetables, grains, and legumes. Fibre is essential for digestion and overall health. There are two main types of fiber: soluble fiber and insoluble fiber.
• Keto examples of soluble fibre are
  • Raspberries, blackberries
  • Brussel sprouts
  • Psyllium
• Keto examples of insoluble fibre are
  • Nuts and seeds
  • Cauliflower, green beans
• Good sources of fibre in a keto vegan diet include
  • Avocados
  • chia seeds
  • flaxseeds
  • leafy greens
  • nuts
  • seeds

 

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 Keto Vegan episode on avocados – are they vegan or not? #40 Buzzworthy Bites. https://www.podbean.com/eas/pb-f4qwp-15d9cfd
• Penang Village Chinese Restaurant, East Preston, West Sussex https://www.facebook.com/PenangVillageRestaurant/

 

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

In this episode of The Keto Vegan Podcast Rachel dives headfast into the scrumptious world of Red Thai Peanut Curry, one of her all-time favourite dishes.  She embarks on a flavour-packed adventure that celebrates the joy of cooking without the confines of strict measurements.  So, whether you're an experienced home chef or just someone looking to add a little spice to your life, sit back, relax, and join Rachel and her dinner guests on this mouthwatering journey through the world of Red Thai Peanut Curry. Get ready to savour the delicious chaos of her kitchen as you cook up a storm together!

Best Moments:

• “One of my favourite things ever.”
• “Chillis - you know I like things hot.”
• “You know I like to keep life as easy as possible.”
• “I can’t eat onions… if I eat onions, they don’t like me, and as a teacher I don’t feel that I can eat onions when I’m working and it’s term time!”

Ingredients: Enough to serve at least 10 people, if not 12

• Sesame oil
• Ginger paste 2.5 tsp
• Garlic
• Ground turmeric ½ tsp
• Chillis x2 red
• Red Curry Paste
• 2 tins chopped tomatoes
• Smooth peanut butter 700g jar, at least half of it
• Coconut cream x4 cartons
• Juice of 2 limes
• Salt
• Truvia for baking caster sugar - 1 tbs
• Richmond meat free no-chicken chargrilled pieces x4 packs 3g per 100g 165g in a pack.
• Coriander
• Vegetables:
• Green peppers
• Chestnut mushrooms 1 pack
• Cauliflower florets (frozen
• Edamame beans bag frozen
• Baby leaf spinach
• Stock – white wine (just my normal kind of stock!)

I don’t use Broccoli – despite me saying I’m putting it in – I use cauliflower!

Valuable Resources:

For an extensive list of foods with their carb, fat and protein count, which is ever increasing, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

 

In this short episode, Rachel shares her recipe for a keto mojito. Rachel shows you how to create a perfect summer cocktail with a refreshing keto vegan twist!

KEY TAKEAWAYS

• There are tasty alternatives to your favourite summer recipes, suitable for a keto vegan lifestyle

METHOD

• 1 tsp of Truvia caster sugar for baking
• 2 wedges of lime squeezed
• Lots of fresh mint – to taste
• Muddle
• Add crushed ice to 2/3 glass
• Add white rum – double
• Stir well, mixing the flavours together.
• Add more crushed ice to top of glass
• Top up with sparkling water.
• Couple of mint leaves to garnish

 

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.

https://www.youtube.com/@TheKetoVegan/podcasts

https://theketovegan.podbean.com

https://www.rachelgtherapy.co.uk/the-keto-vegan

Email: contact@rachelgtherapy.co.uk

Welcome to The Keto Vegan! I’m Rachel, and I’m so excited to share a special episode with you today. I’ve been experimenting with homemade liqueurs, including my own orange and raspberry creations, and I can’t wait to tell you all about them. I’ll also be showing you how to make my signature cocktail—the Hot Lips Martini—using my freshly made orange liqueur. So, grab a seat, sip along with me, and let’s dive into this delicious keto-vegan journey together!

Ingredients:

¼ cup Truvia for Baking Caster sugar to go with ½ litre of vodka Peel the oranges, don’t use the juice, just the peel. Raspberries – 2 packs. Every day give a good shake – make sure you have an airtight container (unlike me!)

In this episode, Rachel takes listeners on her recent adventure to The Wickham Festival in Hampshire, UK. Determined to stay true to her keto vegan lifestyle, Rachel set out to explore the festival's offerings with her two sisters and brother-in-law. The family opted for a glamping tent, which turned out to be less luxurious than anticipated – no electricity and no proper bed, a far cry from her expectations of glamorous camping.

Armed with more preparation than her previous school trip to Paris, Rachel navigated the festival with high hopes for abundant vegan food stalls. Despite the limited options, she successfully maintained her keto vegan diet throughout the event. The few days spent at the festival were incredibly relaxing, and to everyone's surprise, the English weather was delightfully pleasant.

Join Rachel as she shares her experiences, challenges, and tips for staying keto vegan while enjoying festival life.

Welcome to a brand-new episode of 'The Keto Vegan,' the podcast that explores the fascinating world of plant-based, low-carb living. Today, your host, Rachel, is about to take you on a thought-provoking journey into the realm of vegan documentaries. These films have the power to ignite change, challenge perspectives, and shed light on the different facets of veganism.

In this episode, Rachel delves into the world of vegan documentaries, sharing her insights, favourites, and recommendations. From documentaries that tackle the health benefits of a plant-based diet to those that explore the ethical and environmental aspects, Rachel will guide you through a diverse array of films that have made a significant impact on the vegan community.

So, whether you're a seasoned vegan, a curious newcomer, or simply interested in the world of plant-based living, this episode promises to be an enlightening exploration of documentaries that inspire, educate, and entertain.

Documentaries Discussed:

• Cowspiracy: The Sustainability Secret
• The Game Changers
• Unity
• Seaspiracy
• What The Health
• Forks Over Knives
• Dominion
• Earthlings
• Black Fish
• Maximum Tolerated Dose

Valuable Resources https://veganliftz.com/best-vegan-documentaries/ https://www.cowspiracy.com/facts Earthlings film – watch here: https://www.youtube.com/watch?v=3XrY2TP0ZyU https://maximumtolerateddose.vhx.tv/ For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Join Rachel in this delectable episode as she unveils her tantalising creation: a vegan chilli recipe tailored perfectly for a keto vegan diet. With a passion for both healthy eating and delicious flavours, Rachel walks you through every essential ingredient required to craft this delightful dish. From selecting the finest vegetables to the art of seasoning, you'll gain valuable insights into the world of keto-friendly vegan cooking. Tune in for a step-by-step guide that will have your taste buds dancing and your kitchen filled with an irresistible aroma. Whether you're a seasoned vegan or just exploring the world of plant-based diets, Rachel's vegan chilli recipe is a must-try that promises to satisfy your cravings.

KEY TAKEAWAYS

• Rachel shares a recipe for a keto vegan chilli, using plant-based mince, various spices, and vegetables like onions, peppers, and mushrooms.
• Rachel highlights intermittent fasting as part of her eating routine, aiming to finish eating by around 3 pm. She explains that the smaller portion sizes of the chilli help her maintain her weight and potentially lose a few pounds.
• The chilli recipe yields six smaller pots, which the host uses for lighter meals or as snacks during the day.
• Rachel acknowledges that her portion sizes may not be considered substantial by everyone, but she finds them satisfying due to the deceptive size of the pots.

BEST MOMENTS

• "I'm going to put in some liquid smoke. I love it. It's amazing."
• "To get it even richer, I'm going to add tomato puree. Lots of tomato puree."
• "The chilli made six little pots. I have those if it's getting a bit late and I don't want to have too much to eat before the end of the day."
• "My children certainly don't [think it's a proper meal]. My daughter says, “mum you can't count that as a meal” but I can because these pots are deceivingly bigger than you think."

VALUABLE RESOURCES

Liquid Smoke 472 ml  https://amzn.to/3sffA1o

Liquid Smoke 118 mL https://amzn.to/3YAzArn

 

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.

https://www.youtube.com/@TheKetoVegan/podcasts

https://theketovegan.podbean.com

https://www.rachelgtherapy.co.uk/the-keto-vegan

Welcome to The Keto Vegan Podcast! I’m Rachel, your host and guide through the delicious world of plant-based, low-carb living. Today, we’re diving into a kitchen experiment that turned out to be a double win. You know those moments when you’re trying to make one thing and accidentally create something else that’s just as good? Well, that’s exactly what happened to me this week.

It all started with my mission to craft the ultimate vegan cheese using tofu—rich, creamy, and totally keto-friendly. But here’s the twist: somewhere along the way, I stumbled upon a recipe tweak that led to a surprise discovery—a keto houmous! Yes, you heard that right. It’s smooth, garlicky, and perfect for those low-carb crackers or crudites.

In this episode, I’ll 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 you’re here for the cheese, the houmous, or just a bit of culinary inspiration, you’re in for a treat.

So grab your apron, and let’s get stuck in! By the end of this episode, you’ll 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 tofu
• 1/2 cup refined coconut oil
• 2 Tbsp lemon juice
• 2 Tbsp apple cider vinegar
• 2 Tbsp mellow white miso paste
• 2 Tbsp extra virgin olive oil
• 1 clove garlic
• 2 tsp sea salt
• 1/2 tsp ground black pepper
• 1/4 cup plain unsweetened non-dairy milk

Instructions

• 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 it’s 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 you’re 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 it’s 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 you’re 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: 1g From <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: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

 

#KetoVeganCheese #DairyFreeKeto #VeganCheeseLovers #PlantBasedKetoSnacks #LowCarbCheese #KetoCheeseIdeas #VeganKetoDietTips #NonDairyCheese #KetoFriendlyCheese #CheesyAndVegan #KetoCheeseBoard #VeganKetoMeals #KetoCheeseAlternatives

In this episode of The Keto Vegan Rachel explains why she hasn’t had time to do a full episode – she had promised an episode on being Keto Vegan in Paris but that is now next week. Rachel moved house just 6 days ago and is still surrounded with lots of things to put away and organise as well as still doing her teaching job. She apologises that she hasn’t had time to put together the Paris episode.

Tune in next week to find out about being keto vegan in Paris on a school trip – spoiler alert – it wasn’t possible!!! Find out why and what she did.

In this episode Rachel guides you through foods to chomp, chuck or choose. She answers the questions asked by so many of you such as ‘What can I eat on a keto vegan diet?’ ‘What should I avoid on a keto vegan diet? The keto diet is a high fat, low carb, moderate protein way of eating and great for health and weight loss. The keto vegan is also kind to animals and the planet. Win win win!

 

For a fabulous food list that Rachel has created to help her choose the right foods you can click here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

 

Chomp:

• Low carb veg
• Healthy fats
• Plant based proteins that are low in carbs
• Beverages – black tea, coffee, plant milks such as almond, white spirits (rum, vodka, gin) and diet sodas
• Sweet things – raspberries, double cream, brownies (see episode #25)
• Condiments – mayonnaise, salt, pepper, mustard, herbs and spices
• Cream cheese
• Seed crackers (see episode 21)

 

Chuck:

• Starchy vegetables
  • Potatoes
    • All crisps
  • Corn
  • Sweet potatoes
  • Beans and legumes (chickpeas, lentils, black beans)
  • Peas
• Grains
  • Bread
  • Pasta
  • Rice
• Fruits
  • Anything other than raspberries and blackberries
• Processed vegan foods with added carbs and sugar
• Sneaky sugars
  • Cheese
  • Low fat products
  • Sweetened beverages
• Cakes cookies etc.
• Condiments
  • Ketchups, BBQ sauce, salad dressings
• Drinks
  • Fruit juices
  • Beer
  • Cider
• Chocolate even vegan choc.

 

Choose

• Wines? Go for dry – look at a link below for more information
• Look at keto list with carbs and high fibre – the products highlighted in dusky pink

 

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Low carb wines: https://perfectketo.com/keto-wines/

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

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

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

 

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Hello, lovely viewers! I'm Rachel, and welcome to a mouth-watering episode of The Keto Vegan. Today, I’m diving into the world of irresistible flavours as I whip up a sensational dish: no-chicken satay skewers.

The star of the show? Succulent no-chicken skewers marinated to perfection, soaking up all the aromatic goodness. But wait, the magic doesn't stop there – I’m complementing these skewers with an utterly delectable satay sauce that will leave you wondering why you haven't tried this combo sooner.

So, grab your apron and join me in the kitchen as we embark on a culinary adventure, blending the best of keto and vegan worlds into a symphony of flavours. Get ready to indulge in a guilt-free feast that proves you can have it all – deliciousness without compromise. Let's get cooking, Keto Vegan style!

Chicken Satay Marinade:

• 3 tablespoons sesame oil
• 2 stalks lemongrass (white parts only)
• 2 cloves garlic (peeled)
• Bunch of Spring Onions
• 2 teaspoons ground turmeric
• 2 teaspoons ground coriander
• 1 teaspoon chili powder
• salt to taste
• 2 tablespoons of Liquid Smoke
• 2 tablespoons sugar free maple syrup
• No-Chicken pieces of your choice.  I used 1 pack of What The Cluck and 1 pack of Richmond Chargrilled No-Chicken pieces.  I like both and still can’t decide which is my favourite!

 

Blend all the Marinade ingredients in a food processor. Add a little water or more oil if needed.

 

Combine the no-chicken and the Marinade together, stir to mix well. Marinate the chicken for 6 hours in the fridge, or best overnight. When ready, thread 3-4 pieces of the no-chicken onto the skewers.

 

Put them in a baking dish/tray and put in the oven on gas 160C.  Turn every 5 minutes, coating with the marinade until cooked - the size of the pieces and cooking instructions on your protein will give you an idea of how long you should cook them for.

 

Serve hot with the warm satay sauce.

 

Satay Sauce:

• 500ml Coconut cream
• 1tbs Sesame oil
• 3 very heaped tbs of smooth Peanut butter
• 2tsp Garlic paste
• 1tsp Tamarind paste
• 2tsp Rice vinegar (in the recording Rachel added 3 and a bit teaspoons but the end flavour was too vinegary!
• Chili's – to taste. Don’t do what Rachel did and put them all in!
• ¼ tsp Chili powder
• ¼ tsp Cayenne pepper
• 2tsp Smoked paprika.
• 1 tbs Truvia Caster
• 3tsp Dark soy sauce
• Juice of half a Lemon

Heat all ingredients and only simmer if you need to thicken up the sauce.

 

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Liquid Smoke – you can buy this from Amazon: 472ml https://amzn.to/3sffA1o

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/

Hello, Keto Vegan enthusiasts! Welcome to another delicious episode of The Keto Vegan podcast. Today, I'm whipping up a treat that's going to satisfy your sweet tooth and elevate your taste buds to a whole new level. Get ready for a mouthwatering adventure as we dive into the world of indulgence with my special Peanut Butter Fudge infused with a twist – a generous splash of peanut butter liqueur. Yes, you heard it right! We're taking the classic fudge recipe and giving it a keto-friendly, vegan makeover that will leave you craving for more.

But that's not all; we're doubling the delight by baking up some decadent Chocolate Brownies that perfectly complement the rich and creamy fudge. Whether you're a seasoned keto veteran or just starting your vegan journey, this episode is packed with flavour, texture, and the perfect balance of sweetness. So, grab your apron, join me in the kitchen, and let's create a symphony of flavours that will redefine your keto vegan dessert experience. Let the aroma of peanut butter and chocolate fill your kitchen as we embark on this delectable culinary journey together. Get ready to treat yourself guilt-free on The Keto Vegan podcast!

Best Moments

“Next time I will use only 50g of the sugar.”

“You can’t take it out once you’ve put it in!”

“We know already don’t we! I am no chef for sure”

Ingredients & Instructions:

Brownies:  Serves: 16

Ingredients

• 60g almond flour
• 40g cocoa powder
• ½ teaspoon baking soda
• 100g Truvia brown sugar
• ½ teaspoon salt
• 90g chocolate, roughly chopped
• 30g coconut oil
• 90g smooth peanut butter
• 30g maple syrup
• 1 teaspoon vanilla extract
• 2 flax eggs: 2 tablespoons ground flax mixed with 5 tablespoons water, mixture needs to sit for 15 minutes
• OR
• Orgran No Egg, Egg Replace for 2 eggs.  If using this you may need to add a bit of plant milk once mixed.
• 60g no added sugar chocolate chips or roughly chop some low sugar dark chocolate or you can get these from Amazon: https://amzn.to/48uLuXQ
• 70g Walnuts chopped (optional)

What to do

1. If using flax eggs, first prepare these by combining the ground flax with water. Allow to sit for 15 mins while preparing the rest of the batter.  If using egg replacement follow the instructions on the box to make 2 eggs.  The results are better with the Orgran No Egg.
2. Preheat your oven to 180°C and line an 8x8 inch square pan with parchment paper.
3. In a large bowl combine the almond flour, sugar, cocoa powder, baking soda and salt, set aside.
4. In a medium microwave melt the 90g of chopped chocolate. Once melted add in the peanut butter and stir to combine.
5. Allow to cool slightly then stir in the coconut oil, then the maple syrup, vanilla and eggs and whisk until evenly combined.
6. Whisk the dry mixture into the wet until just combined (be careful not to over mix). Then fold in the chopped chocolate and walnuts.  It is at this stage that you’ll know whether you need to add some plant milk – just a tiny bit at a time until you get a slightly wet batter.
7. Transfer the batter to the lined baking pan and bake for 20-25 minutes or until just set in the centre.
8. Allow to cool completely to room temp before cutting into squares.
9. Store covered in the refrigerator for up to 4 days or freeze and thaw for another time.

Chocolate Peanut Butter Fudge:

Ingredients

• 510g sugar free chocolate, chopped or chips
• 1 carton coconut cream
• 2 teaspoons vanilla extract
• 70g Truvia for Cooking caster
• 1/4 teaspoon salt, optional
• 60g peanut butter, warmed in the microwave for 30 seconds once ready to add to the fudge
• 2 double measures of Peanut Butter liqueur

Instructions

1. Line an 8 x 8-inch tin with parchment paper, set aside.
2. In a bain-marie, combine the chocolate and the coconut milk. Heat until fully melted and them remove from the heat - you don't want to overcook the chocolate.
3. Add the vanilla, and salt (if using) and Truvia and mix well.
4. Add the liqueur and taste to test.
5. Transfer into the prepared tin.
6. Melt the peanut butter Pour over the slightly melted runny peanut butter using a zigzag motion.
7. Using a knife, swirl the peanut butter through the chocolate.
8. Allow the fudge to set in the fridge for a minimum of 5 hours to overnight. Once the fudge has set, remove it from the tin and slice it into tiny squares.
9. Cover and store in the fridge for up to 10 days.

Notes

This will melt if left at room temperature so must be stored in the fridge at all times.

This fudge can be stored in the freezer for up to 3 months. To eat from frozen just thaw to fridge temperature and serve.

Valuable Resources

For an extensive list of foods with their carb, fat and protein count, go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: contact@rachelgtherapy.co.uk

https://theketovegan.podbean.com/