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Seeking Jess Vegan Nutrition Vegan Recipes Vegan Tips

Recipe: Quick Tofu & Broccoli (VEGAN)

This Quick Vegan Tofu & Broccoli Recipe is what you have been missing your whole life. Trust me 🙂

Honestly, I don’t think I have ever cooked something so quick with so little effort. And it just tasted bomb. Like seriously. I didn’t want the meal to end.

Portions: 2-3

This meal has 9.1g of protein and 60g of carbs. It’s also high in iron, calcium, vitamin A, vitamin C and folate.

Quick Vegan Tofu & Broccoli Recipe:

What you’ll need:

  • 1 cup of bulgur
  • 2 tsp oil (preferably sunflower)
  • 3 gloves of garlic
  • 1/2 red onion
  • 2 cups tofu
  • 3 cups broccoli
  • 1/2 cup soy sauce
  • vegetable broth
  • 2 tsp mustard
  • salt & pepper for taste
  • siracha for taste

Preparation:

  • cook up 1 cup of bulgur with 2 cups of water and add 1 tbs of vegetable broth
  • heat up some oil in a pot, add the garlic and onion and let cook for 2-3 minutes
  • mix up 1/2 cup of vegetable broth mixed with water, soy sauce and mustard
  • add tofu and broccoli to the pan and pour over with mixture
  • let cook for about 10-15 minutes on medium heat
  • add salt and pepper for taste
  • serve and add siracha for taste

If you would like to see the whole macro- & micronutrient count, make sure to check out cronometer.com.

Enjoy 🙂 

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Seeking Jess Vegan Nutrition Vegan Tips

The Vegan Diet: Best Nutrition Guide & Critical Nutrients

The Vegan Diet: Best Nutrition Guide & Critical Nutrients

Recently I have released two podcast episodes covering exactly this topic. As there is a lot of information covered in both episodes (#5 & #6), I decided that I am going to give you a small summary and share a few tips with you, so you can make sure you are getting all of the essential nutrients in your diet.

In case you would like to listen to the podcast episodes first, you can do so here (also available on iTunes, Spotify and Stitcher):

Generally, I always advocate for a whole food plant based diet, as I believe it to be the healthiest. A whole food plant based diet is made up of 5 main food groups which are: whole grains, legumes, vegetables, fruits and nuts & seeds.

I personally follow the 80-20 rule. This means that 80% of the time I eat a whole food plant based diet and the other 20% I like to indulge in vegan junk food like ice cream, pizza, burgers, etc.

If you are currently transitioning into veganism or you are already vegan, it is important to make regular blood checks. If it you are low on some nutrient, it is advised to work closely with your doctor or nutritionist. And in addition to that, work on an adequate meal plan and/or supplementation.

And now let’s have a look at the Nutrition Guide for a Vegan Diet and the list of nutrients that might be critical on a vegan/plant based diet and what to do:

Omega 3

Omega 3 on a vegan diet

Iron

iron on a vegan diet

Vitamin D

vitamin d on a vegan diet

Iodine

iodine on a vegan diet

B12

Calcium

B2

Selenium

I hope this information could help you in some kind of way. You can always reach out to me at any time if you need more help or advice. I love connecting with every single one of you.

With love,

Jess x

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Seeking Jess Vegan Nutrition Vegan Tips

10 Ways To Consume Less Sugar

Everyone loves the taste of something sweet, which in most cases is caused by added sugar.

First of all, let’s answer the question: What is sugar?

Sugar is a carbohydrate. Glucose is the most common carbohydrate and the most important and quickest source of energy.

Refined sugar in processed foods is the bad one as it has no vital substances or fiber. It has literally no use for the functions of our body. Overconsumption of sugar can be linked to several diseases such as obesity and type 2 diabetes.

I personally try to limit my consumption of sugar as much as I can, but I do like to indulge in sweets once in a while.

A few other things that have helped me reduce my sugar consumption are:

  1. Substitute sugar with dried fruit like dates, dried figs and raisins
  2. Spice things up with cinnamon, nutmeg, etc.
  3. Substitute overripe bananas (e.g. add to oatmeal or as sweetener in many recipes)
  4. Try to not consume anything sweet for 2 weeks, your taste buds will adapt very quickly and you will crave it less
  5. Use dark chocolate or cocoa powder
  6. Drink herbal teas with a lot of flavour (especially fruit)
  7. Make healthy vegan desserts out of raw ingredients
  8. Try to eat more nuts (fat content can reduce sugar craving)
  9. Try to eat more fruit and don’t be scared of the sugar in it (check blogpost)
  10. Swap out the soda for flavoured water (cold water with orange, lemon, cucumber, strawberry slices)

Lastly, I would say that you should always make sure to check food labels, as there is sugar in almost anything! Check out this blogpost for the different names sugar can have.

With love,

Jess x

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Seeking Jess Vegan Nutrition

Is Oil Healthy, and if So, Which One?

Is Oil Healthy and if So, Which One?

Fat make up one of the three macronutrients. While there is a lot of opinions on the internet about how much fat we should be consuming, most organisations recommend the fat content not to exceed the amount of 30% of a diet. And this is mainly healthy fats such as avocados, nuts and seeds. Oils should only make a small part of it, due to the fact that oil are very high in calories (9kcal/g) and low in their energy density.

There are some nutritional benefits such as vitamin A, D, E & K, omega-3 and omega-6 fatty acids, polyunsaturated, monounsaturated and saturated fats.

Most of us like oil due to its taste and aromas. And let’s be honest, oils make so many things taste better.

But first let’s answer the question: What are vegetable oils?

Vegetable oils are the isolated fat component and thus an extract of a high fat plant such as seeds or nuts. In this process the fat component is extracted and only a minimal part of the valuable ingredients is kept as most of the nutrients are lost. The energy value of the extracted oil is also much higher compared to the actual nut or seeds. That’s why daily consumption should be kept to a minimum. Usually oils are liquid at 20°C and fats are solid.

Which oils are the healthiest and best for cooking?

Firstly, it depends on the quality of oils:

  • Cold pressed virgin oils: can contain more valuable nutrients compared to refined oils
  • Organic oils: low pesticide content, which is better for us as a consumer and for the environment
  • Type of fat: Saturated fat (coconut oil) – not the healthiest; monounsaturated fat (olive oil) – little healthier due to oxidation stability; polyunsaturated fat (essential) – need to consume through food, not that stable, but are the healthiest

Which oils have a high smoking point?

A high smoking point means that these oils can be heated very high. These oils are coconut oil, sunflower oil, sesame oil and soybean oil.

What oil is best for salad dressings?

The best choice would be oils with polyunsaturated fatty acids such as flax oil, hemp oil or walnut (these should not be heated).

What can I do with olive oil?

You can moderately heat olive oil or also use it for salad dressings.

What else should you know?

You have to keep in mind that generally, speaking from a nutritional point of view, oils have less positive value than the product it has been extracted of. Hence, it is always better to use the food item in its whole form (flax seeds over flaxseed oil).

In case you have an underlying disease (such as cardiovascular disease), it would make sense to completely stay away from any type of oil.

Generally I would say that I personally try to avoid cooking with oil as much as I can, as I do not see that much nutritional value in it and I prefer the whole food over the refined one. But I try not to avoid it any cost, as for example most restaurants add oils to their dishes.

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Vegan Nutrition Vegan Tips

Is Sugar In Fruit Bad For Us?

Is sugar in fruit bad for us?

I hear so many people saying that the sugar in fruit can make you gain weight.

For that matter it is important to mention that sugar does not always equal sugar and that there are different types of it.

Generally, a high consumption of sugar is associated with several diseases. Most of us know that sugary candy bars and chocolate are not part of a healthy diet.

It is important to know that sugars belong to carbohydrates and the carbohydrate glucose is the most important and quickest source of energy.

But which sugar are we talking about? As you probably already know, the refined sugar in processed foods is the bad one as it has no vital substances or fiber. It has literally no use for the functions of our body.

So the sugar that can be used as a source of energy are the complex carbohydrates. The less processed the food, the better. These kind of foods are whole grains, potatoes, legumes and vegetables. You do not have to worry about the sugar in these kind of foods. 

The sugar that you have to worry about is the hidden sugar in processed foods, which are added in order to make the products taste better.

Some examples of foods with hidden sugar are: soft drinks, baked goods, sandwich spreads, some plant milks, ketchup, salad dressings, foods in cans, cereal or cereal bars, ready-made meals, sauces, plant based yogurts, fruit juice, nut butters, dried fruit, coffee drinks, bottled tea, protein powder, tomato sauce, energy bars, instant oatmeal, packaged fruits, etc.

One thing we also have to remember is that sugar has many different names on labels. Make sure to have a lookout at these names:

  • words ending with “ose”: fructose, sucrose, maltose, dextrose, glucose, lactose, galactose
  • everything with syrup: high fructos corn syrup (HFCS), agave syrup, maple syrup, brown rice syrup, corn syrup, malt syrup, rice syrup,
  • everything with “sugar”
  • fruit juice
  • apple sweetener,
  • dextrin,
  • fruit extract,
  • fruit puree,
  • fruit powder,
  • concentrated fruit juice
  • barley malt
  • wheat dextrin
  • honey
So now back to the main question if sugar in fruit is bad for us

Studies show that the sugar in fruit does not have the same negative effects on our body as the refined sugars.

Fruit is rich in secondary phytonutrients, fiber, micronutrients, it has anti- inflammatory effects, it improves artery function and it has the possibility to reduce the risk of cancer. Due to the high water content in fruit, sugar is not as concentrated and therefore make fruit a very healthy food.

The World Health Organization suggest a consumption of minimum 400 grams of fruit and vegetables per day.

To summarise, we can say that we should not be scared of the sugar in fruit. I personally eat fruit in abundance as it makes me feel great. And I as I have a sweet tooth, fruits are the best type of treat for me.

What is your favourite fruit?

With love,

Jess x