diet friendly

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Creamy, Comforting Low Carb Broccoli & Cheese Casserole

I am not on a low carb diet, but sometimes I make low carb recipes to help my energy stay up and motivate me to make veggie or protein-centric dishes. This is a quick & simple spin on a classic casserole I hope you’ll enjoy as much as I do!

Ingredients

  • 1 lb broccoli
  • 1 bag shredded cheddar cheese
  • 1 8 oz. block of cream cheese
  • 2 8 oz. packages shirataki rice (pictured above - available for purchase on Amazon)***
  • Olive Oil
  • 1 bouillon cube (chicken or vegetable) or 1 teaspoon Better than Bouillon (pictured above) - optional
  • 1 lb. diced ham (omit or sub veggie bacon to make vegetarian)
  • Salt & pepper to taste

Instructions

  1. Chop broccoli and sautée in olive oil mixed with a little bouillon (I use a teaspoon of the vegetarian “no chicken base” bouillon pictured above) until cooked through. This will take approximately 10 minutes on medium high heat.
  2. Prepare both packages of the shirataki rice. This stuff is great for diabetics or folks on a low carb diet, but MAN is it stinky when you remove it from the packaging. In order to remove the strong odor, following these instructions: Open the containers and rinse rice thoroughly. Place in a pan with 1 cup water and cook on high, stirring occasionally, until water has evaporated. Sautée an additional 5-10 minutes until rice is completely dry. 
  3. Combine broccoli with rice in one pan and add cream cheese and shredded cheddar cheese. You can also add diced ham at this point if you are not making it vegetarian, or a meat substitute such as veggie bacon if you are. Season with salt and pepper to taste. 
  4. Pour the mixture into an oven safe container and bake for 15 minutes at 375 degrees Fahrenheit. 

That’s it! Enjoy! This is great leftover as well, so feel free to double the recipe if you want it to last through the week. 

***If you don’t want to use shirataki rice, you can use lentils instead to keep it diabetic-friendly/low carb. And, of course, you can always just use regular ol’ rice if you prefer that!

Summertime! So, it’s time for a vegan peach galette! 🍑

• 150 ml of cold water
• 150 ml of vegetable oil
• ½ tsp of salt
• 2,5 cups of flour
• 2 peaches
• 2 tsp of chopped almonds
• ground cinnamon

Whisk together the water, oil and salt; insert the flour and stir well. Form two round bases and put sliced peaches + almonds in the central part. Bend the edges, sprinkle with cinnamon. Bake at 180 C.
If you want it to be sweeter, dash the peaches with some maple syrup 😌
Perfect with vegan ice cream!

Here’s How to Eat Vegan for a Week For Under $50

Some of the most affordable foods on the planet are vegan, including rice, beans, legumes, pasta, and all kinds of fruits and veggies. Despite this, people will often ask us about eating vegan on a budget.

So we’ve compiled some handy tips and tricks that will keep you veg without breaking the bank:

Dry beans are worth the wait.
Sure, you have to soak them overnight, but dry beans are exponentially cheaper than canned. They’re also a delicious, protein-packed essential in a budget-friendly vegan diet.

Buy it frozen.
One great way to save money is to reduce food waste. Frozen veggies like corn, peas, and green beans are great because they last almost forever.

Get into oatmeal.
Yeah, oatmeal is a super secret vegan hack. It’s filling, loaded with iron and calcium, and one of the cheapest things you could eat for breakfast.

Stick with produce under $2 per pound.
When choosing fresh fruits and veggies, try to stick with items under $2/lb.

If you want to splurge, buy some Vegenaise.
Of course you can just use it like mayo, but you can also create sour cream (just add lemon juice), salad dressings, and sauces with this must-have specialty item.

Soup is a thing.
Soups loaded with veggies, grains, and beans hold well as leftovers, stretch your dollars, and make great filling meals!

Stick with staples.
Rice, pasta, and peanut butter are all great choices for affordability and versatility.

Every night can be taco night.
Put those tasty veggies and beans to use inside a toasted tortilla! Add some Vegenaise sour cream and you’ve got yourself a tasty and inexpensive vegan dinner.

I feel like I should clarify that I talk about competing so much because there are plenty of competitors who do not set themselves up as #fitspo examples for your everyday normal person. They might share about their training here and there, but never in a prescriptive light. Think about Olympians or powerlifters or swimmers.

These other Instagram and YouTube accounts are ruining people’s lives because their “fans” (gag) are now trying to be in a caloric deficit and find macro friendly diet foods and buying a bunch of shit programming and supplements because they just don’t KNOW better. And these accounts take advantage of the uneducated, the weak, and the insecure. On top of being young and naive themselves in the best cases.

Green Smoothie!
Might not look pretty, but this is definitely my new go-to breakfast!

Blend (I used a NutriBullet):

1 big handful of de-stemmed kale
1 big handful of spinach
A few raspberries and blackberries
Scoop of protein powder (I used Quest)
Scoop of Light Activia Greek yogurt
Splash of heavy cream
3 ice cubes
1 tsp chia seeds &/or hemp seeds
Unsweetened coconut milk

To my surprise, this tastes NOTHING like spinach or kale, is very creamy, doesn’t need any added sweetener, and is filled with protein, healthy fats, and Omega3’s! Perfect way to start your day!

About 5g net carb total (if you go easy on the berries! You only need a few!)

liftingtheveiltarot replied to your post “you say we ‘care’ for farm animals as if what we do to them is…”

I lost 15 followers after I answered a question about my veganism and I said it wasn’t a lifestyle for everyone & it’s none of my business how others lead their lives. I want nothing to do with people like this, it’s like they’re brainwashed and incapable of empathy for other human beings.

I think I happened to be online and saw that ask, that makes me so sad. If you show empathy and understanding to someone’s situation you can help make their diet as eco-friendly as possible for them, but that’s not always veganism, and it’s really unfortunate that enough get so caught up they don’t realize that. On one hand I understand why some have such strong feelings on it, but I’m not going to kill myself and don’t think others should die just because some websites said our needs are nonexistent. :/

I appreciate you. <3

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I’m on a very berry detox grind today!
Woke up feeling fairly tired and was running a little late to work this morning. Binged on avocado wraps last night before bed and woke up with a tummy ache (anyone else randomly feel hungrier late at night?) That’ll teach me to eat right before bed.
To clean out the system, I made myself a bowl of extra fluffy mixed berry banana ice cream topped with mango bites, gogi berries, and of course my favorite kind of topping .. delicious squarebars bites!

2 frozen bananas
½ CUP of frozen mixed berries (blackberries, blueberries, raspberries, strawberries)
½ CUP of frozen ripe cherries
1 tbsp of Chia seeds
1 tbsp of raw almond butter

Add organic vanilla almond milk
Add ice

Blend until fluffy.

Top off with goodies and enjoy!

3

Sugar Free Cupcakes Recipe

I got this recipe from Taralynn McNitt’s Blog and have changed it a bit using Australian ingredients.

Calories per cupcake: 127  Carbs: 18  Fat: 5  Protein: 3

  • 2 ¼ cup of cake Flour (not very common in Australia but found it in Coles, the brand is Lighthouse Cake & Biscuit Self Raising Flour.
  • 1 cup Natvia Natural Sweetener
  • ¾ cup softened unsalted Butter (I used Devondale Light Butter, it seemed to have the lowest fat content but still good for cooking with)
  • ½ cup skim milk powder
  • 2 tsp baking powder
  • ¾ tsp baking soda
  • ¼ tsp salt
  • ¾ cup skim milk
  • 3 large eggs
  • 2 tsp vanilla extract
  • ½ tsp almond extract
  1. Preheat oven to 175 degrees celsius. Place 18 baking cups into muffin pans.
  2. Place cake flour, natvia and butter in a mixing bowl. Mix for 1 - 2 min on medium speed.
  3. Add skim milk powder, baking powder, baking soda and salt. Mix on low speed until blended.
  4. Mix skim milk, eggs and extracts in a small bowl. Stir well. Add milk mixture to flour mixture. Mix on medium-high speed until the mixture is smooth and you see no lumps, remembering to scrape down the sides of the bowl occasionally.
  5. Pour batter into prepared baking tray. Bake cupcakes in 175 degree celsius oven for 12 - 15 minutes or until a wooden toothpick inserted in the centre of cupcake comes out clean.
  6. Makes 18 cupcakes.

Icing/Frosting

For the icing I used Pillsbury Sugar Free Vanilla Frosting as I couldn’t find an equilivant here in Australia. I bought 4 containers which cost $35 including shipping from Ebay. The serving size is 2 tbsp but I only ended up using ½ tbsp per cupcake. The frosting is quite thick and filling so I think 2 tbsp per cupcake would be way to much. Therefore instead of 14 servings per container you would have 56. Much better value for the money I paid.

I found some disposable piping bags with 4 different kinds of nozzles in Woolworths and a 4 pack of food colouring to decorate the cupcakes.

For sugar free cupcakes I thought they tasted really good and it was also my first time making cupcakes from scratch. I will definitely be making these a lot in the future.