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/

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/

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 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/

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 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/

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/