Blog

Vegan Nutrition

Vegan Nutrition Advice And Top 3 Vegan Recipes By…

Vegan Nutrition Advice

You should be able to get most of the nutrients you need from eating a varied and balanced vegan diet.

Lissette’s advice for a healthy vegan diet:

  • Eat at least 5 portions of a variety of fruit and vegetables in every meal, potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
  • Have some dairy alternatives, such as soya drinks and yoghurts (choose lower fat and lower sugar options) eat some beans, and a lot of water of course.
  • Eat all the variety of legumes, lentils, beans, chickpeas are a great source of protein and carbohydrates, just make sure to combine them with a cereal to complete all the amino acids,  grains and legumes, or nuts and seeds plus legumes, this could be throughout the day, not in every meal.
  • Of course plenty of water.

With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs, especially so you cannot miss out on essential nutrients, such as calcium, iron and vitamin B12.

 

Vegan sources of calcium and vitamin D

Calcium is needed for strong and healthy bones and teeth. Non-vegans get most of their calcium from dairy foods (milk, cheese and yoghurt), but vegans can get it from other foods.

Good sources of calcium for vegans include:

green, leafy vegetables – such as broccoli, cabbage, spinach, tofu sesame seeds and tahini, dried fruit, such as raisins, prunes, figs and dried apricots.

The body needs vitamin D to regulate the amount of calcium and phosphate in the body. These nutrients help keep bones, teeth and muscles healthy.

Good sources of vitamin D for vegans include:

exposure to sunlight, 15min daily is enough, fortified fat spreads, breakfast cereals and unsweetened soya drinks (with vitamin D added) or vitamin D supplements.

*Read the label to ensure the vitamin D used in a product is not of animal origin.

 

Vegan sources of iron

Iron is essential for the production of red blood cells.

A vegan diet can be high in iron, although iron from plant-based food is absorbed by the body less well than iron from meat.

Good sources of iron for vegans are:

pulses wholemeal bread and flour breakfast cereals fortified with iron dark green, leafy vegetables, such as watercress, broccoli and spring greens nuts dried fruits, such as apricots, prunes and figs, and always try to combine iron rich foods with vitamin c to help the iron absorption.

 

Vegan sources of vitamin B12

The body needs vitamin B12 to maintain healthy blood and a healthy nervous system.

Sources of vitamin B12 for vegans include:

breakfast cereals fortified with B12 unsweetened soya drinks fortified with vitamin B12 yeast extract, such as Marmite, which is fortified with vitamin B12

 

Vegan sources of omega-3 fatty acids 

Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.

Sources of omega-3 fatty acids suitable for vegans include: 

flaxseed (linseed) oil rapeseed oil soya oil and soya-based foods, such as tofu and walnuts.

Evidence suggests that plant sources of omega-3 fatty acids may not have the same benefits in reducing the risk of heart disease as those in oily fish.

 

Lissette’s Top 3 Vegan Recipes:

1) Vegan falafel salad with a garlic dill dressing 

For the falafel mixture you’ll need:

  • 400g of cooked and dry chickpeas,
  • 15g of chopped parsley or cilantro if you want,
  • 2 medium shallots minced,
  • 15g of raw sesame seeds,
  • 1/2 tsp cumin,
  • 20-30g all purpose flour,
  • salt and pepper for taste.

Method:

Process the chickpeas, parsley, shallot, garlic, sesame seeds, cumin, salt, pepper, You’re looking for a crumbly dough, not a paste, then add the flour 1spoon at a time and mix until you get a mixture that doesn’t stick to your hands, let it rest 30min in the fridge for a ticker texture, or just roll them and cook them for about 5min each side or bake them until golden and that’s it!

For the dressing I just processed 1/4 cup of tahini, 1/2 medium lemon, 1 tsp dried dill and 2 cloves garlic, minced.

 

2) Brown rice and broccoli with teriyaki tofu

A nutritious and easy meal, I made the teriyaki sauce with

  • 1tbsp of Tamari,
  • 1 tsp sesame oil,
  • 1 tsp stevia powder,
  • 1/2 tsp grated fresh ginger,
  • salt and pepper to taste,

then just stir fry the tofu until brown and voilà it’s done!, you can combine it with rice and veggies or in a sandwich with tomatoes and greens etc.

 

3) Vegan chickpea burger

I would say this one and the black bean patty are my two favourite vegan burgers.

For the chickpea patty you’ll need:

  • 2 cups of cooked chickpeas then mashed,
  • 1 grated carrot,
  • 1/2 minced onion,
  • 1/2 tsp of garlic powder,
  • salt and pepper to taste.

Mix all the ingredients, Form your mixture into patties and lightly pan-fry for 3 to 4 minutes on each side until golden brown. And that’s it!

 

I hope this information is useful and you like my recipes, for more check out @stayhealthyforyou, any contact or nutrition consult, send me an email, don’t hesitate to ask me anything! I’m here for that.

Lissette xx

Vegan Tips

How To Become A Digital Nomad + Tips (Interview…

How to become a digital nomad. It is the dream job of more and more people all around the world. Not having to work in a 9 to 5 job and being able to travel and work from whenever in the world. Sounds like a dream right?

Maeve is actually living it.

She is a vegan writer translator and businesswoman while travelling the world and helping other people find freedom by growing their digital businesses.

I interviewed Maeve, as I think she is super inspiring and a role model to many of us.

 

Please tell us something about you.

I’m Maeva. I was born and raised in Southern California, although I come from a French and Colombian background.  I’m a writer and a translator and I help brands and entrepreneurs make a positive impact and reach their English-speaking audiences. Both my parents are also vegan and translators, so I kind of followed in their footsteps.On top of that, I’m a digital nomad — although I have my base in Barcelona, I travel quite regularly and haven’t stayed put in one place longer than 5 weeks in the last 4 years.

 

When did you come to Barcelona? Why? 

I moved to Barcelona 5 years ago. Before that, I lived in Paris and London. I came on an impulse. I’m one of those people (you’ll meet lots in Barcelona) who came for a weekend and decided to stay. I wanted to be closer to the sea and to have somewhere that’s smaller and more centralized than London.

 

How did you become a Digital Nomad? What did you do before?

A lot of blood, sweat and tears! No, just kidding, but launching my digital business wasn’t easy. I began by following my parents and getting into translation, but as our specializations diverged, I was left to it on my own. Then went to London to study translation and I spent day and night researching other translators and writers that I admired. I had to work all the time but I still wanted to travel, so I just began to work while I traveled.

I’m not a full-time digital nomad–meaning, I’m location independent but I’m not technically ‘homeless’. I have my base, an apartment in central Barcelona, and I travel from there.

Before, I worked at a fast food restaurant and was a bartender and had my occasional side hustles.

 

What are the pros and cons of being a digital nomad?

The pros are obvious! Freedom.

You can make money from anywhere. I haven’t taken a vacation yet this year, but I’ve been in Los Angeles, Denver, Brussels, Prague, Barcelona, Medellin, Cali, and I’m currently talking to you from Faro, Portugal. I was working the whole time.

There are a few cons. One is the non-vacation thing. I think there are digital nomads that do take vacations and I managed to take one last year after a burn-out but most of the time, as an entrepreneur, I have trouble taking time off and it’s sometimes hard to fully enjoy the place I’m traveling to. Also, since I’m often on the road, it’s hard to meet up with people and maintain some relationships.

 

Where have you travelled to? Where has it been the easiest to be vegan?

I don’t like to country count. You could still be a digital nomad traveling only within one country, and I like to travel to a lot of cities within a single country.

Listing all the cities and villages I’ve been to would take too long, so in terms of countries so far have gotten to know (some better than others): the USA, France, Spain, Portugal, Belgium, Germany, Austria, Italy, Croatia, Greece, Czech Republic, the Netherlands, Andorra, the UK, Ireland, Switzerland, Sweden, Colombia, Mexico, Indonesia, and Australia. It’s still a small, small percentage of the world and each place has so much to discover within itself.

It’s like trying to meet and get to deeply know a ton of people!

In terms of eating vegan, probably the best cities were Los Angeles (thanks, home!) Berlin, Vienna and London. But some places are surprisingly easier than you’d expect. I just spend a month in a small village in Colombia that had four (yes, four!) vegan restaurants, which is NOT something you’d expect from a rural Colombian town.

So many cuisines can be easily made vegan, while in other places you need to be a little more creative or just cook.

 

Do you have any tips for anyone who wants to become a digital nomad and work from anywhere in the world?

 You don’t need to run your own business to be a digital nomad. You can also find remote employment jobs. Be disciplined, be hungry to see the world. But also don’t worry too much about labels and what a digital nomad should do or shouldn’t do, or how often or long you should be traveling. The whole lifestyle is built on the premise of freedom to choose the life you want. So if you want to change places every two days, so be it. Others prefer to chill out and spend a few months in a place at a time, and that’s fine too. There’s no race to travel to more places and slow travel and getting to know fewer places more deeply is just as valid as traveling to a ton of places.

Just do you.

 

Find me on Instagram and on my blog, Maeva Everywhere.

 

I really hope you enjoyed this super interesting interview with Maeva. Make sure to check her out on Instagram and on her blog Maeva Everywhere.

 

With love,

Jess x

Vegan Facts

10 Things You Didn’t Know About Veganism

10 Things You Didn’t Know About Veganism

A vegan is someone who does not consume any animal products, such as meat, dairy, fish, eggs, leather or fur. Veganism is also seen as the stricter form of vegetarianism, as it is more of a lifestyle with the goal to avoid animal cruelty in every possible way.

I personally have been vegan since December 2017. I also feel like you can never learn enough about veganism and it’s impact it can have on us, the animals and the environment.

That’s why I have put a list together of 10 vegan facts you might have not known about:

 

#1 Veganism was “created” in 1944

The first time the word “Vegan” was introduced was in 1944. Donald Watson and his 5 other vegetarian friends had a meeting to discuss the importance of vegetarian diets and lifestyles. Since all of them were already following a non-dairy vegetarian diet  they felt like they needed to find a new word, which would give this new movement a better meaning. By using the first 3 words of “vegetarian”, they created the word “vegan”. Donald Watson called it “the beginning and an end of vegetarian”.

Read more: source

 

#2 If everyone went vegan, we could save 8 million human lives by 2050

According to a Oxford Martin School Study done in 2015, by the sole action of cutting out red meat of a diet and adding an increased intake of fruit and vegetables, up to 8 million human lives could be saved by 2050. In addition to that, a total calorie intake reduction would lead to a lower number of obese people and therefore less related deaths caused by inadequate nutrition.

Read more: source 

 

#3 Every year around 90,000 male dairy calves are being shot right after birth.

Male calves are of no use for the dairy industry and they are not good enough for beef production. That is why around 90,000 calves are being shot in the head soon after birth. Male calves are being seen as a waste product, as there is no use for them on the market.

Read more: source

 

#4 A free-range egg has nothing to do with a happy chick running around outdoors

Legally, it is a allowed for a free-range egg farmer to keep 16,000 birds in one building. So in other words: there are 9 birds per square metre of space. There are also no rules about how often the birds have to go outside. This means that most birds never get to see the sunlight.

Read more: source

 

#5 Every year 1 trillion to 2.8 trillion fish are killed every year.

These fish, that are being killed, are either for direct consumption from aqua-farms or caught in the wild to feed the farmed fish we then eat. 1 trillion to 2.8 trillion fish is about 143-400x the amount of the entire human population.

Read more: source

 

#6 Ben & Jerry’s, Breyers and Magnum all offer vegan ice cream.

Ben & Jerry’s now offers 11 vegan flavours, such as Chocolate Chip Cookie Dough or Chunky Monkey. Also, Magnum has just launched two vegan ice cream flavours!

No more need for us to consume the dairy version, which is in any way super bad for us. I mean it is 2019, why are we still consuming dairy?

Read more: source

 

#7 Meat substitutes grew by 451% in Europe from 2014 to February 2018.

In addition to that legumes like beans, lentils or soybeans also increased by 39%, which shows that people are becoming more and more aware of the types of foods they put into their bodies. Amazing, right?

Read more: source

 

#8 Cutting meat and dairy reduces the land use by 76% and halves the greenhouse gases that are caused by food production.

Out diet can have the biggest impact on either saving the planet or destroying it. Shifting from an animal based to a plant based diet is the future and the right way to go.

Why?

Animal farming takes up 83% of the world’s agricultural land, but provides only 18% of our calories.

Read more: source

 

#9 Vegans have a lower body mass index and lower cholesterol levels.

A study who has compared the health of meat-eaters, fish-eaters, vegetarians and vegans has shown that vegans have the lowest BMI and the lowest levels of cholesterol.

Read more: source

 

#10 Germany is the global leader at vegan product development.

In the last 5 years vegan food launches have more than doubled. In the meantime Germany accounted for 15% of global vegan introductions (between July 2017 and June 2018).

Read more: source

 

What surprised you the most?

 

With love,
Jess

Vegan Travel

7 Vegan Restaurants in Barcelona You Have To Visit

Everyone who knows me, knows that I love Barcelona. I became vegan while I was living in my favourite city, so I was really excited to try all of the amazing vegan foods the city has to offer. And these are my personal top 7 vegan restaurants in Barcelona you have to visit!

 

#1 Väcka

Väcka - Vegan Restaurant in Barcelona

This place is a fully vegan restaurant offering vegan burgers, kale salads, waffles, açaí bowls, vegan cheese nights, and much more. My favourite is definitely the vegan burger, as the patty bun combo is something I haven’t found anywhere else (and I have tried many vegan burgers before). The place itself is pretty small, but cozy and the service is very lovely, which makes you feel like home.

Väcka is also located in one of my favourite neighbourhoods in Barcelona, which is Gracia.

Get to the website here

 

#2 Equilibrium Cafè Brvnch & Coffee

Equilibrium Cafè Brvnch&Coffee - Vegan Restaurant in Barcelona

When I found out that Barcelona opened its first all vegan brunch place I got waaaay to excited! And to be honest, my expectations were exceeded. We ordered a vegan omelette, a sandwich made out of amazing french bread, avocado and hummus, vegan pancakes and vegan cheesecake (raw and sugar free). We also had a matcha latte and a chai latte. All of the dishes were absolutely incredible. My favourite was the vegan omelette. As for the atmosphere, the place is pretty big, bright and very welcoming. The service is very friendly as they take their time to explain each of the dishes they have to you. The restaurant is located in Eixample, which is a little far from the centre, but there are enough possibilities to get there.

Check out their Instagram here

 

#3 CatBarCAT

CatBarCAT - Vegan Burger in Barcelona

This place, which has nothing to do with cats, has the best vegan burgers in town, with delicious patatas bravas and a huge variety of different beers. My all time favourite is the black bean burger, but honestly? Everything is super delicious. The atmosphere is great, but a little dark as it is more of a bar/pub with self service. CatBar CAT is located in born, which is a great neighbourhood with many different bars and restaurants, and it is also very easily accessible and central.

 

 

 

#4 The Green Spot

The Green Spot - Vegan/Vegetarian Restaurant in BarcelonaEven though this place is a vegetarian restaurants, I needed to add it here as it is one of my all time favourites. Even though the price is a little higher, the quality of the the food is incredible, making it totally worth it. I have already tried many different dishes from vegan pizza to tagliatelle, to some jackfruit dishes and the incredible chocolate cake. It is a very big and spacious restaurant with many tables. If you plan to go after 8pm it would make sense to make a reservation, as in the evenings this place is always packed.

 

 

#5 Veggie Garden

Veggie Garden - Vegan Restaurant in BarcelonaThis place is an all vegan place with a variety of dishes from all around the world. There are two restaurants in Barcelona, one in Raval and one at Gran Via. Some dishes are only in one or the other place, that’s why it is good to check their menu online. The best thing about Veggie Garden is that you get a pretty big meal for a relatively low price. I personally have only been to the place in Raval, which is great as it is central and you can sit outside during summer time.

Check out their website here

 

#6 All you eat is love

All you eat is love - Vegan Restaurant in Barcelona

As this place was located right next to my old office, I used to go there a lot. This restaurant is about 80% vegan, of which I have literally tried everything vegan from the menu. My favourite dish is the Japanese Bowl, which I recommend everyone to try. I also really like the atmosphere of the place, as it has an outside area, which is great during summer time.

Check out their Instagram here

 

 

#7 BarCeloneta Sangria Bar

Just when I thought I could never eat seafood again, I found out about this incredible place. They have everything, from vegan calamaris to shrimps to paella to raw food. I no longer have to be sad, that I can’t eat seafood again. Plus, this place has one of the best hummus’ I have ever tasted. BarCeloneta also offers very tasty sangrias, which in my opinion are a bit pricey, but totally worth it. The atmosphere is very cozy, with dimmed lights and great to visit in the evenings. The service is very quick and nice.

Visit the website here

 

Have you ever been to one of the restaurants I have mentioned? Let me know!

 

With love,

Jess x

 

Vegan Nutrition

Top 3 Mistakes I Did When I Became Vegan…

These are the top 3 mistakes I did when I became vegan more than a year ago.

It was honestly the best decision I have ever made. I watched multiple documentaries on the health benefits and the aspect of animal agriculture. I knew there was no way of going back anymore. It was the best decision that was not only going to impact my health positively, but also have positive impacts on the environment. And most importantly I could help safe many animals and hopefully inspire others to do the same.

But coming back from a background with a disordered view on food (and health), I didn’t have a real plan on how to best approach a vegan diet. I have done some mistakes during my transition, from which I have learned from. I would like to share these mistakes with you, in case you are at the start of transitioning into veganism or you are considering it, which is already awesome!

 

#1 I believed everything I heard, read and saw

I became vegan, because of the internet. It showed me things I didn’t know about and it taught me a lot about myself as well, this I am grateful for.

At the same time, unfortunately, there is also a lot of misinformation out there and literally everyone can put up videos, which might show content showing and saying things that are not necessarily always correct.

One thing that has really given me a false image of veganism was people showing a very restricted diet, such as the fruitarian diet. Maybe for some people this will work, but for the average transitioning vegan, this is a very big shift, and can come with a lot of confusion as well as health issues, when not applied correctly.

And so this was me, I believed everything I saw, which confused me a lot.

 

#2 I overate. On everything

I believed everything influencers said. Such as: “eat as much as you want and loose weight”.

And because of this type of misinformation, I started consuming a lot more calories than my body actually needed, which also lead to a lot of digestive issues. Again, for people like me, coming from a distorted body image and an unhealthy mindset about food, these kind of statements can get very confusing.

At that time I was living in Barcelona, where vegan junk food is available every where. And here we are, I was over-excited and I started trying it all, from vegan burgers, to pizzas, to ice-creams and cakes. I forgot that these foods are full of sugars and added oils, something, I was avoiding before at any cost, as I was always very health cautious.

Don’t get me wrong, it is okay to consume these foods once in a while. But not to such an extent where you feel low on energy, you have digestive issues and you gain weight. And that was me. Even though I was working out every single day, I was gaining weight and I didn’t understand why.

As an upcoming vegan nutritionist, my main focus is on health, physically as well as mentally. As these 2 go hand in hand. It is also important to understand how we can fuel our body in order to feel like our best selfs. This includes indulging on convenient foods once in a while. As in the long run these foods will not make you feel good.

Also, I believe that mock meats and convenient foods are great for those of you who are currently transitioning into a vegan diet, as this will help you ease the process.

 

#3 I didn’t do enough research

There is never enough research you can do. And I think that this point ties in with my previous two points.

Before I went vegan I always considered my diet as healthy. You know, the lean chicken and eggs for protein kinda diet. Well, so by cutting out those animal foods, I was left with “almost nothing” and a little confused as what to eat. I always thought carbs are the enemy, as they can make you “gain weight”. So my diet consisted of almost no carbs at all (excluding fruit). And all of a sudden I am vegan, where there is carbs in everything.

So obviously I didn’t know enough research as to what I can substitute these foods with. I also didn’t know that carbs, the complex ones such as grains, beans, etc. do NOT make you fat. Grains should be a staple of your diet.

So I am sharing these things I did with you, as I would like your transitioning to be easier. With time I learned how tasteful, healthy and good vegan/plant based food is. Also, it is funny how I used to hate cooking. Since I am vegan though, I really enjoy it, as you can be really creative in the kitchen.

As a conclusion, it is important to find what is best for oneself, as every body is different and everyone reacts differently to each food. Therefore I can only suggest changing it up once in a while and seeing what works best.

In case of any questions or advice, you can always reach out to me.

With love,

Jess x

Vegan Nutrition

SUPERFOODS – Top 6 foods you should be eating…

Superfoods, a term that most of us are hearing a lot lately.

But what is a superfood?

A superfood is actually a marketing term. It is used to describe a food, which is considered to have special benefits for the health and well-being.

Once in a while it seems like the market has discovered a new superfood, which everyone hypes about and everyone wants to buy and consume. Most of the time these products are much more expensive, than conventional products.

If it is the açaí berry or maca powder, many of the normal foods we can find in our supermarket have the same or even better nutritional value. 

These are my personal 6 “superfoods” I eat (almost) every single day:

 

1) Sweet Potato

If you are scared of potatoes (how so many people are), you shouldn’t be!

Why I love sweet potatoes so much is that they are so versatile, are super tasteful naturally (no extra spices are needed) and they only have 87 calories per 100g.

Also, sweet potatoes are high in dietary fiber, which can help for weight loss.

 

2) Blueberries (vs. Açaí berries)

According to Dr. Michael Greger: “one cup of blueberries a day can improve cognition among older adults,[…].And the same thing with kids after just a single meal of blueberries.”

Blueberries are super rich in in vitamins, soluble fiber and phytochemicals.

Phytochemicals have an antioxidant effect. Antioxidants are chemical compounds produced by plants, which help protect our cells from free radicals. And as a result this may help prevent the development of certain types of cancer.

 

3) Kale

+other dark leafy greens such as swiss chard, collards, spinach and cabbages.

These foods are full of vitamin A, C and K, as well as fiber, calcium, folate, zinc, iron and magnesium.

Vitamins A and K (as well as D and E) are fat-soluble vitamins, which means they are better absorbed when a fat source, such as avocado, nuts, seeds, or oils are added to the meal.

 

4) Beans

Beans are the best source for low-fat protein. Legumes and beans are literally one of the healthiest food groups out there and we unfortunately don’t eat enough of it.

They are also loaded with fiber, antioxidants, phytonutrients and they are also packed with iron and zinc, which are minerals you’d expect to be in meat. But beans are so much better for you, as they are naturally low in saturated fat, sodium and they have no cholesterol.

Dr.Michael Greger suggest eating beans and legumes 2-3 times a day.

 

5) Quinoa

Especially, if you are active, quinoa should be a staple in your diet. I always have this grain at home, as it is high in fiber and it is also considered to be a high quality protein (contains more protein than any other grain).

It is also perfect for those of you who can not eat gluten, as this super-grain is gluten-free.

I like to have a combo of both, the white and the red quinoa at home.

 

6) Hemp Seeds

Why I love hemp seeds is not only because of the seed being a high protein source, but it is also a great source of Omega 3. It is essential for us. Especially vegans might not consume a sufficient amount of it while at the same over-consuming on Omega 6 (these fats are available more often in food than Omega 3).

It is important to eat at a ratio of 5:1, 5 being Omega 6 and 1 being Omega 3. The smaller the ratio the better.

 

What is your favourite?

 

With love,

Jess x

Vegan Nutrition

Vegan Grocery Shopping List – 10 Foods a Healthy…

I know that transitioning into a vegan diet is not easy. Even as a vegan it can get confusing on what to eat or what foods to buy. It took me a long time to figure it out myself. Since I started studying vegan nutrition, things got a little clearer and I couldn’t be happier to share my knowledge with you. My goal is to help every single one of you live a healthier and happier life.

The first step is to make sure that you have the right foods at home.

This grocery shopping list, which contains 10 food groups, will hopefully be of big help when doing your next vegan food shopping:

 

1)LEGUMES

Beans, lentils, chickpeas, peas, dips like bean dip or hummus, tofu and tempeh.  

Legumes are one of the healthiest foods!

Why?

It is:

  • loaded with fiber, antioxidants and phytonutrients
  • packed with protein, iron, zinc, folate, potassium
  • naturally low in saturated fat and sodium
  • has no cholesterol
  • has the lowest glycemic index food out there

 

2) UNPROCESSED WHOLE GRAINS

Amaranth, barley, corn, spelt, wild rice, brown rice, oats, quinoa, wild rice, buckwheat, rye, bulgur, couscous, whole wheat pasta

What are the benefits?

  • high in fiber
  • high in vitamins, iron, copper, zinc, magnesium, antioxidants and phytochemicals
  • good source of vitamin E and B vitamins
  • good source of complex carbohydrates and protein

 

3)DARK LEAFY GREENS & CRUCIFEROUS VEGETABLES

Kale, mustard greens, collard greens, spinach, broccoli, cauliflower, brussels sprouts, cabbage, romaine lettuce, etc.

You should consume these foods daily, as they are:

  • a good source of lutein and A,C and K vitamins
  • a good source of calcium
  • high in fiber
  • a good source of folate and minerals

 

5)OTHER VEGETABLES

Sweet potatoes, carrots, tomatoes, artichokes, aubergine, asparagus, celery, fennel, mushrooms, peppers, beetroot, radish, squash, etc.

The list could go on and on. You will get the most health benefits by mixing it up and getting in as many different vegetables as possible into your diet.

 

6)BERRIES

Blueberries, strawberries, raspberries, goji berries, açaí berries, cranberries, grapes, etc.

Berries can be considered a real superfood, as they are low in calories, high in anti-cancer and cardiovascular protective phytonutrients/antioxidants. Especially the blueberry is high in vitamin C and E, iron, manganese, copper and beta-carotine. 

 

7) OTHER FRUITS

Apples, bananas, mangos, kiwis, oranges, papayas, apricots, figs, pomelo, pineapple, pomegranate, peach, passionfruit, nectarine, watermelon, etc. 

I suggest buying seasonal fruit, as it is fresher, it tastes better and it is better for the environment and the economy.

 

8)OMEGA 3 SEEDS

hemp seeds, flax seeds and/or chia seeds

Only 2 types of fats are essential in our diet, which are Omega 3 and Omega 6

We do not have to worry much about Omega 6, because we naturally consume it in our daily diet. Actually most of us consume a high amount of these healthy fats.

A whole food plant based diet can help make sure to have a healthy balance between Omega 6 and Omega 3. The best ratio would be 5:1 (Omega 6: Omega 3), the lower the better.

 

9)NUTS

Walnuts, brazil nuts, almonds, macadamia, cashew nuts, pistachios, peanuts, hazelnuts, pine nuts, etc.

There is no reason to be scared of the healthy fats in nuts, as they come with a lot of health benefits, such as:

  • high in protein and fiber, which will help you feel satisfied and fuller for longer
  • contain nutrients such as vitamin E, potassium and magnesium

Nuts easily absorb pesticides. That’s why you should make sure to always buy organic.

Recommendation: a handful of nuts a day

 

10)SPICES

Turmeric, garlic, ginger, cinnamon, cayenne pepper, cumin, chili powder, smoked paprika, curry powder, etc.

Good spices do the trick and make a meal super delicious. That’s why you should always have some basics (the ones mentioned above) available in your kitchen.

Personal

living up to the expectations of others

Living up to the expectations of others, who doesn’t know that feeling? After quitting my 9-5 job, this is something I have experienced more than ever.

Why did I do that? Well..In short: I have been on the edge of a burnout. I felt like I was doing something I really didn’t enjoy. And I didn’t live anymore. I lost my passion for everything, I lost my passion for life.

So I knew the only way out is to start all over again. And deep in my heart I always knew what my passion was and what I needed to do in order to achieve it. So, I did something most people are afraid of doing. I quit my job.

I might have not have the exact roadmap of where I wanted to go, but I knew that I couldn’t stay longer in the place I was in.

One thing I noticed more than anything, is that with choices like that, come people that will judge you for those choices. And people that will start having expectations and opinions about you. And it seems like people will always know better what is best for you.

But the only person that knows what is best for themselves is you and no one else. Yes, taking advice from one person or the other is okay. But focusing on making everyone else happy except yourself, can eventually make you miserable. That’s what it did for me.

Today all I wanted to share with you is that you should always listen to your heart and head and go for what you truly believe in. Sometimes it will mean, that you will have to disappoint one person or the other.

As long as you spread love and compassion, and you don’t forget to love yourself, I am sure you will be successful in life and the goals you have set yourself.

Also check out my video that I have made on this topic:

With love,

Jess x

 

 

Vegan Travel

Best Vegan Restaurants in Berlin – Ultimate Vegan Food…

You should be excited as this is what I call the ultimate vegan food guide for Berlin! Oh my, I knew Berlin was going to have a lot of vegan/vegan-friendly restaurants, but never did I expect this city to be a literal vegan food heaven. I stayed for a week, but trust me, a week wasn’t enough.

I tried to visit the most popular ones, as well as some places friends suggested to me.

These are my Top 8 Vegan Restaurants in Berlin:

  1. Attila Hildmann

Okay I don’t even know where to start. When I saw the Vegan Döner Kebab on the menu, I got way too excited. I really thought I’d never be able to eat Döner again, as they are huge in Germany and I used to eat them a lot before I went vegan.

Vegan Döner Kebab at Attila Hildmann in Berlin

Honestly, this meal exceeded my expectations. The imitation of the kebab meat was super well done, and I am sure non-vegans wouldn’t have tasted a difference. The texture and taste was on point! Plus the sauce was super tasty, and even the fries were really good, a little greasy, but very good.

If you are on a diet, then this place is not for you. But if you want to taste something out of this world, then you can not miss this place!

We also ordered Daisho, which is an organic energy drink. The taste was great, but a little too pricy in my opinion.

As a dessert we had soft ice-cream, which was, again, vegan heaven right there. I was happy, and so was my heart and belly.

Atmosphere: Reminds me a bit of a small fast food restaurant. It’s literally a place to stop by and have a good meal.

Service: self service, but very friendly and willing to explain any questions you might have.

Find out more about Attila here

 

2. Brammibal’s Donuts

So, I always tell people that I have a second stomach for desserts. And when I found out that Berlin has an all vegan donut place, I was over the top excited. And with good reason.

Vegan Donut at Brammibals Donuts in BerlinThis place offers 13 different donuts flavours, for a reasonable price! I have tried the Chocolate Peanut Fudge, Cinnamon Sugar, Nougat and Maple Smoked Coconut Donut.

All of them were amazing, but the Chocolate Peanut Fudge was definitely my favourite, just because I love Peanut Butter. But I mean, who doesn’t? 😉

I really enjoyed the Cappuccino and Chai Latte, as well. Both of them were made with Oatmilk by Oatly (which by the way is my favourite non-dairy milk brand).

Atmosphere: very big and bright place; great to just go and grab a coffee or even bring your computer to work there.

Service: self service, but very friendly.

You can order Brammibal’s Donuts here

 

3. Swing Kitchen Burger

We were super hungry and Happy Cow (which is an app for vegan restaurants close by) happened to show us this place.

The restaurant mainly focuses on Vegan Burgers, but it also has other items on the menu such as salads and wraps.Kitchen Wrap at Swing Kitchen in Berlin

I ordered the Kitchen Wrap, which had a Vegan Schnitzel inside and I must say, once again Berlin didn’t disappoint me. It was pretty good. And I was surprised how close the taste and texture was to an actual Schnitzel. Overall I would say the wrap was pretty satisfying.

My friend ordered the Italian Burger, which was new on the menu at that time. Even though he liked the taste of the patty, he preferred the meal I ordered.

For dessert we ordered vegan cheesecake, which was good, but to be honest, it was nothing I haven’t tasted before.

Atmosphere: another fast food ambiance, with fun swing music in the background.

Service: self service; very friendly, and willing to explain any questions you might have.

Find out more about Swing Kitchen here

 

4. Mana Food

This place felt truly magical, especially if you are up for a healthy vegan brunch.

Avocado Toast at Mana Food Berlin I ordered the magic mushroom bagel, which had oyster mushrooms, dried tomatoes, rocket, peppers and a side salad. My friend ordered an avocado and hummus toast. Both dishes were freshly prepared and full of taste. You know when something is so amazing you don’t want it to end? Yeah, this bagel made me feel like that.

Since we were quite unlucky with the weather and we stayed at this wonderful place for a while, we also ordered a Cappuccino with oat milk, a refreshing drink (which was called Pinky), a Vegan Brownie, Ginger Spritz and Hot Chocolate with Baileys. There was nothing we ordered that I didn’t like. Quite the contrary, everything was really really good.

Atmosphere: super warm and cozy, beautiful decorations. I could have stayed there for the whole day, also great place to bring your computer and work.

Service: very friendly and welcoming.

See the full menu here

 

5. Secret Garden Vegan Sushi

Oh my, where do I start. I used to be the biggest sushi lover before I went vegan, and I think it was one of the foods for me, which was hardest to give up.Vegan Sushi at Secret Garden Vegan Sushi Berlin

We ordered every single sushi item on the menu, as each peace had such a different taste. Some of them were really good, and tasted so close to fish, some other flavours were quite unique. Some I personally didn’t enjoy as much. Unfortunately, I don’t remember all the names anymore, but I would suggest asking the waiter, which sushi items are the most popular.

I also really enjoyed the atmosphere and the fact that it has a vegan shoe shop right next to the restaurant and an all vegan store called Veganz below the sushi place, made it all even better.

Atmosphere: very nice, great view, great decorations and unique presentation of the food, also a great place to just grab a drink and stay for a while.

Service: friendly and willing to help with anything, super quick as well.

 

6. Zen House

If you love Asian food, you shouldn’t miss this place while in Berlin! I had to go twice as everything on the menu looked so good that I had a hard time choosing what I wanted to order.

Vegan Duck and Sushi at Zen House BerlinThe first time my friend and me ordered Vegan Duck, which came with vegetables and black rice. The “duck” had a great meaty flavour and taste, I was shook. We also ordered Black Rice Rolls, which were filled with tofu, sweet potato, avocado, sesame seeds and peanut butter and it came with a sweet and sour ginger dip. It was sooo good. Just by thinking back about it, my mouth is starting to water.

As we were still a little hungry, we ordered 2 spring rolls. These were filled with tofu and came with a sweet and sour dip.

The second time we went to Zen House, we ordered a peanut tofu dish, which came with vegetables and an absolutely amazing peanut sauce. And if you love peanuts, then this dish will make your heart happy. My friend ordered a tofu curry, which was also very flavourful.

Again, I could go on and on about how great this restaurant is and how I wish I could have tried every item on the menu, but I’d recommend you going and trying it out yourself.

Atmosphere: bright, cozy and very welcoming

Service: very welcoming and friendly.

You can find the full menu here

 

7. Goodies Berlin

Healthy Vegan Food at Goodies Berlin

Goodies is a fully vegetarian place, where I ordered the Hot Lunch Bowl, which I veganised by egg with avocado and my friend ordered the Baked Sweet Potato. Both meals were delicious and super healthy. We also tried the vegan croissant, which was the first (vegan) croissant I ate after turning vegan. It definitely came close to a real butter croissant. They also had a lot of other vegan cakes and sweets. I wish I could have tried those, but I have already been very satisfied with the lunch I had.

If you happen to be close to this place and are looking for a healthy breakfast or lunch (or even dessert), this place is a great and quick stop.

 

Atmosphere: it was really packed when we went there, which made the place seem very busy. But I really loved the beautiful paintings on the wall and the way the small restaurant was set up.

Service: self service, but for some reason the energy felt quite off, not sure why.

For the full menu, see here

 

8. Avocai

Healthy Vegan Food at Avocai BerlinThis place definitely exceeded my expectations. We ordered the lunch menu, which was a red rice salad with spinach, sweet potato, zucchini, curcuma, hummus, beets and tofu. Oh my.. where do I start. I mean I love healthy food, but this combination of goodness was just incredible. The açaí smoothie we ordered was also really flavourful and filling.

If I lived close to this place, I would come over and over again to enjoy a healthy breakfast or lunch and work there, as the atmosphere is also really great and inviting.

 

Atmosphere: Small, but beautifully designed. Also a great place to work or just grab a smoothie with a friend.

Service: very friendly and welcoming!

 

So this is it, 8 of the most amazing vegan restaurants in Berlin, of which all I would recommend, depending on what kind of food you like. If you are ever in Berlin and need some further tips, if vegan or not, let me know as I am more than happy to help.

Also, make sure to check out both of my latest YouTube Videos, where you can actually see all the restaurants I visited and the food I ate:

 

Thanks so much for reading and feel free to share!

With love,

Jess

 

 

 

 

Translate »