The weather has been great and World Cup even greater, all of which we must ensure our energy levels are high.
Therefore, I give you some top tips of Vegan foods which will boost your energy levels to cheer our England team all the way to the finals.
High-energy vegan foods
If you’re looking to increase your energy levels, exercise regularly or are training for a special event, then these are the foods for you!
- Nut butters (e.g. peanut butter, almond butter and hazelnut butter)
- Tahini (Sesame seed paste)
- Brazil nuts
- Macadamia nuts
- Hempseeds and hemp oil
Some more top energy foods:
Few foods pack as much nutritional value as spinach. Immortalized in pop-culture as the veggie that gives Popeye the Sailor his strength, spinach is a powerful superfood for vegans. Check out some of the many ways that spinach excels as a superfood:
- 180 grams of spinach contains 181% of your daily allowance of vitamin K.
- 638% of vitamin A per bunch
- 1,897 mg of potassium per bunch
- 7 grams of protein per bunch
- 159% your daily dose of vitamin C
An extremely popular fruit for those who love Mexican food, the avocado is a staple for most Californians. It’s remarkable in several different ways, including the fact that it has more healthy fat than any other plant-based food. See some of the benefits that make avocados a true superfood:
- One cup of sliced avocado has 33% of your daily fat content.
- Avocados are rich in potassium.
- Avocados have 9.8g of fiber per cup.
- Over 20% of your daily dose of vitamin C and B-6 comes from one cup of avocado.
The potent grain with a complex name, quinoa has gained a lot of popularity for its remarkable variety of nutrients. A highly versatile grain with a unique taste, there are a lot of ways to add this superfood into your diet. These are the reasons you want to:
- High in fiber and antioxidants
- Lots of protein including all essential amino acids.
- Contains beneficial flavonoids, which are rare plant antioxidants
- Quinoa has lots of manganese and magnesium.
4. Sweet Potatoes
The sweeter and more nutritious variation of the potato, sweet potatoes are an undeniable superfood. Their benefits range from immune boosters to potent nutrients. Find out more here:
- Rich in vitamins A and C
- Good for arthritis sufferers
- Has low impact on your glycemic index
- Potent amount of fiber and beta carotene
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Veganism is not only good for the environment and animal welfare but it can also help with the fight against diabetes, a close colleague at work got me thinking about the additional benefits that Veganism could bring to many people who have or are concerned about diabetes.
Here is some useful info:
Studies in the past have shown that those people who follow a low-fat vegan diet, avoiding meat and dairy, lower blood sugar levels very efficiently and lose weight. Researchers have shown that people with diabetes who eat a vegan diet also lower their cholesterol and improve kidney functioning.
Here are some food tips:
Especially the anthocyanins-type found in deeply coloured vegetables and fruits like red cabbage, purple aubergine, red radish, blueberries, and blackberries that help to preserve insulin function by protecting the insulin producing cells of the pancreas from damage. They also help support balanced post-meal blood sugar levels.
Apple cider vinegar
Vinegar has been found to blunt blood sugar and insulin increases. It is, in fact, able to slow the absorption of carbohydrate into the blood, or slow the breakdown of starches into sugars. Have one tablespoon in warm water before meals with a touch of cinnamon to kick-start digestion and blood sugar balancing. Or simply add it to your salads and other meals.
This amazing spice has been shown to improve insulin sensitivity and cells ability to respond more readily to insulin so that less is released into your body and there will be better blood sugar balancing. It can also reduce cardiovascular disease risk by improving triglycerides, LDL cholesterol and total cholesterol levels.
I will add more info as I continue my research on the benefits of Veganism.
How sweet is being a Vegan, how about some tasty doughnuts?
for 12 doughnuts
- 50 g (¼ cup) vegan margarine
- 120 mL (½ cup) soy milk
- 2 tablespoons sunflower oil, plus extra for frying
- 250 g (2 cups) plain flour
- 100 g (½ cup) caster sugar
- 1 teaspoon baking powder
- ½ teaspoon salt
- Gently melt the butter over a low-medium heat. Add milk and 2 tablespoons of sunflower oil and mix together.
- Once combined, take off the heat and set aside.
- In a separate bowl, combine the flour, half of the sugar, baking powder and salt with a fork.
- Make a well in the center and pour in the butter mixture. Combine gradually until a thick dough forms.
- Using your hands, roll dough into little flat balls and with your thumb, press a hole in the center of each doughnut. (You may need to flour your hands for this part to avoid getting sticky!)
- Heat up oil in a pan. To know when it’s hot enough, fry a little bit of bread in the oil. If it goes brown and floats to the top, in 45-50 seconds the oil will be ready!
- Gently lay the doughnuts into the oil using a spatula. Fry for about 3-5 minutes on each side, until golden brown.
- Transfer the doughnuts onto some tissue paper to soak up any excess oil.
- Roll the doughnut into a bowl of the remaining half of sugar.
Veganism and cakes you might think as being a myth, well you would be very wrong.
Us Vegans can have our tasty cakes, doughnuts, and everything nice without it being dairy.
Check out this tasty delight.
For the Vanilla Cake
- 1 and 3/4 cups (220g) All-Purpose Flour
- 1 cup (200g) Sugar
- 1 tsp Baking Soda
- 1/2 tsp Salt
- 1 cup (240ml) Soy Milk (or other non-dairy milk)
- 2 tsp (10ml) Vanilla Extract
- 1/3 cup (80ml) Olive Oil (or other vegetable oil)
- 1 Tbsp (15ml) White Vinegar (or Apple Cider Vinegar)
For The Vanilla Frosting
- 3 and 3/4 cups (450g) Powdered Sugar
- 3 Tbsp Vegan Butter
- 4 Tbsp Soy Milk (or other non-dairy milk)
- 2 tsp Vanilla Extract
- Preheat the oven to 350 degrees Fahrenheit (180 degrees celsius)
- Sift the flour into a mixing bowl.
- Add the sugar, baking soda and salt and mix together.
- Add the soy milk, vanilla, olive oil and vinegar and whisk it in.
- Grease two 7 inch round cake tins with coconut oil and cut parchment paper into circles to fit the bottoms and then divide the mixture evenly between them.
- Bake for 30 minutes.
- Remove from the oven and using a toothpick, insert into the center of the cake. If it comes out clean then your cake is done.
- Move to a cooling rack to cool completely.
- Prepare your frosting.
- Add the powdered sugar, vegan butter, vanilla and soy milk.
- Beginning on low speed, mix with an electric mixer, slowly increasing speed until it is smooth and creamy.
- If your frosting is a little thin, add more powdered sugar, if it’s a little thick, add more soy milk. The consistency must be thick enough that it doesn’t slide off the cake, but thin enough to be spreadable.
- When your cake is completely cool, add frosting to the top of one of the layers.
- Add the second layer on top and frost it completely, using a knife to carefully frost the sides of the cake.
- Decorate with fresh strawberries and serve right away.
- If you’re not serving right away, then omit the strawberries or serve them on a plate alongside the cake, so it doesn’t get soggy.
It’s like Marmite, the journey of a Vegan to other people.
People say to me why have I given up juicy meats and delicious dairy foods for vegetables and Tofu instead? Then the next quick questions which follow:, has Doctor told you to change your diet? or are you Ill?..lol
My answer is the usual, ‘No’ I am fully healthy, this is just my personal challenge. Then the look of weirdo follows..lol
So why is Veganism so hard for others to see or try?
Well, it’s the breaking away from the norm and expectations that society has made us become, where the food we eat must have been reared in a cage, slaughtered and then cooked.
Whilst exposing our bodies to countless man-made chemicals.
The key to me succeeding my own challenge and beyond my three-month target is knowing that I am making myself fitter, healthier and taking away profits from the meat and dairy factories.
Otherwise, I’d be eating this:
I am approaching my fifth month of Veganism and I’ve got to say it has been worthwhile and sharing the journey I hope is helping others to think about what is being eaten.
I would like to share with you more about what I am discovering:
Please continue to share and follow.
I have recently found out the following fact:
Popular breakfast cereals including Rice Krispies, Kellogg’s cornflakes and Cheerios contain vitamin D which is made from sheep’s wool grease, it has emerged, meaning they are unsuitable for vegans.
It is feared that many of the UK’s 550,000 vegans may have been eating vitamin D fortified cereals, as they contain no ingredients which are obviously derived from animals.
They are marked with a “suitable for vegetarians” logo, with no explicit warning that they are unsuitable for vegans.
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