essential vegan

The Language of Aromatherapy

When learning Aromatherapy it is super important to have a grasp of the common vernacular - below is a list of common therapeutic terminology.

Analgesic: Relieves pain
Anaphrodisiac: Reduces sexual desire
Anti-emetic: Helps to reduce or alleviate vomiting
Antimicrobial: Kills pathogens - similar to antiseptic, however, antimicrobial kills pathogens whereas antiseptic inhibits growth.
Antipruritic: Relives itching
Anti-sudorific: Reduces excessive sweating
Antiviral: Inhibits the growth of viruses
Calmative: Produces sedative effect
Cephalic: Relates to disorders of the head, especially stimulants of the mind
Cicatrisant: Promotes the formation of scar tissue
Demuculent: Soothes, softens and prevents irritation of mucous membranes
Emmenagogue: Induces menstration
Expectorant: Promotes the removal of mucous from the respiratory system
Febrifuge: Reduces fever
Hypotensor/Hypotensive: Lowers blood pressure
Hypertensor/Hypertensive: Raises blood pressure
Nervine: A nerve tonic
Rubefacient: Local circulatory stimulant - may cause reddening of skin
Styptic: Stops external bleeding
Vulnerary: An agent that is applied externally to help heal cuts, sores and other open wounds.

There are plenty of other terms but they are much more obvious - having a good understanding of the above allows for a better understanding of all the incredible uses of essential oils.

Cheap Vegan Essentials

Below is a short list of foods which I think should be in the basket of every new vegan when they go on that first vegan shopping trip. Prices will vary according to location, but in the vast majority of places these foods will be some of the cheapest items in any supermarket.  You can find a selection of simple recipes that make use of these items as their main ingredients here.

  • Rice: Rice is an extremely cheap and filling staple. A cup of rice contains roughly 45 grams of carbohydrates and 4-5 grams of protein. In an airtight container it lasts around 6 months. It is even cheaper when bought in bulk. 

  • Beans: Beans are one of the most accessible protein sources and have been a staple around the world for thousands of years. Just one cup of soybeans, for example, contains a massive 28.62 grams of protein, while even standard baked beans contain around 14 grams. They also contain lysine, which is missing from most other plant sources.

  • Chickpeas: Chickpeas can be purchased very cheaply canned, and in large bags in bulk if you’re willing to prep them yourself.  Each cup contains about 15 grams of protein, tonnes of fibre as well as magnesium and folate. 

  • Lentils: Similar to chickpeas, lentils can be bought canned or in large bags as bulk products. A cup of cooked lentils contains a massive 18 grams of protein, they also lower cholesterol, improve heart health and help stabilise blood sugar. 

  • Oats: Oats are very cheap, can be bought in bulk and have great shelf life. They are high in protein, fibre, and B12; they are even thought to help lower blood pressure and cholesterol. 

  • Cereals: Most cereals, especially supermarket’s own brand products are very cheap. Whole grain cereals like bran or oat based products are high in fiber, calcium and iron, and most are fortified with B vitamins.

  • Pasta:  Pasta is another great product to always have on hand, it is one of the least expensive items in any supermarket, can be bought in bulk and has a very long shelf life. Depending on the type, pasta can be a good source of fibre and carbohydrates; it is a high energy food and is very filling.

  • Potatoes: Potatoes are one of the cheapest foods available in most supermarkets, at an average of just $0.56 per pound. They are versatile, filling and despite their reputation as unhealthy, they are an excellent source B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid.

  • Sweet potatoes: Sweet potatoes are as versatile as white potatoes, are high in vitamins B6, C, D, iron, magnesium and potassium. They’re also a more balanced source of energy than white potatoes, as their natural sugars release slowly, avoiding blood-sugar spikes.

  • Noodles: Many varieties of noodles are vegan, they are very cheap and last a long time. Noodles are very filling and contain high levels of B vitamins, vitamin E, magnesium, iron, riboflavin, and calcium.

  • Nut butters: Depending on the type, nut butters can be purchased very cheaply and in large quantities. It has a surprisingly good shelf life, is an excellent source of heart healthy fats and is very high in protein. 

  • Falafel: Falafel is usually cheap to buy pre-made but it is even cheaper when made at home just using chickpeas and spices. It is filling, can be used to make great vegan burgers and is a good source of protein, fat and soluble fibre. 

  • Hummus: Though buying pre-prepared hummus is usually relatively cheap, it is far more cost effective to make your own in larger quantities, depending on the recipe you usually only need chickpeas, tahini and  lemon. 

  • Couscous: Couscous can be great in salad or as its own side dish, it is cheap to buy and is a convenient option since it is so easy to prepare. It is a good source of lean protein, dietary fibre and B vitamins. 

  • Tofu: Tofu has an odd reputation for being expensive, quite probably among people who have never bought it. Tofu has been a Chinese staple for thousands of years, it is now widely available in supermarkets and is far cheaper than comparable animal products, averaging less than $2 per pound. It is filling and is high in both protein and calcium.

  • Tempeh: Tempeh is similar to tofu in price and use, but has a different texture and slightly different nutritional properties. The fermentation process and its retention of the whole bean give it a higher content of protein, dietary fibre and vitamins compared to tofu, as well as firmer texture and a stronger flavour

  • Seitan: Seitan is made with wheat gluten and is extremely high in protein, as well as being one of the cheapest sources of protein per dollar when made at home and is around the same price as low quality beef in stores. It has a steaky texture and is very filling.

  • Frozen fruit/vegetables: Large bags of mixed frozen vegetables can be bought extremely cheaply almost anywhere. Despite popular opinion to the contrary, frozen vegetables are almost as healthy as fresh produce since they are frozen while fresh and don’t endure the loss of nutrients associated with long travel and extended shelf time. Frozen fruit like mixed berries can be a cheap way to prepare smoothies or dessert.

  • Canned fruit/vegetables: Having a few cans of fruit or vegetables around is always a good idea, things like canned peas or corn can be a side on their own, canned peaches or orange pieces are an instant dessert and canned tomatoes can be used to make sauces. 

  • Bananas: Bananas are one of the cheapest fruits available, especially when bought in bulk and deserve a mention based on their nutritional value and their versatility. They can be used in desserts, as a healthy snack and can be used to make cheap vegan ice cream.

  • Citrus Fruits: Citrus fruits like lemon, orange and limes are cheap to buy in bunches, especially when in season and can be eaten as a healthy snack or used as a cheap way to add flavour to existing dishes. 

  • Vegetable stock: Vegetable stock is good to have around for a variety of purposes; it will add flavour to any dish from gravies to soups and roast dinners. It is extremely cheap and relatively healthy if you go for a low sodium option.

  • Olives: Olives are a healthy source of fat, they are thought to have anti-inflammatory properties and contribute to good health health, as well as being good sources of iron. They can be bought in large jars very cheaply and can be a healthy snack. 

  • Olive Oil: Thought to be the healthiest oil to cook with, it is heart healthy and can be used to add flavour to a variety of dishes like pastas and salad.

  • Spinach: Spinach is often called a super-food in terms of nutritional content, it is is high in niacin and zinc, as well as protein, fiber, calcium, iron and a multitude of vitamins. You can also buy large bags of pre-prepared spinach very cheaply.

  • Kale: Kale has a different flavour and texture to spinach, but has similar uses. It is a great source of dietary fibre and is packed with nutrients, vitamins, folate and magnesium. Even a 500g bag should only set you back around $2.50. 

  • Bread: Many new vegans assume bread is off limits, but many breads are vegan. Even speciality loafs are very cheap considering the amount of meals they can contribute towards, and they can be a good source of carbohydrates and protein. 

  • Plant Milks: Plant milks have an undeserved reputation for being expensive, this is only in comparison to heavily subsidised dairy milks, though even then the price is comparable, in fact, some supermarket’s own brands are even cheaper. Plant milks are packed with calcium and are usually supplemented with vitamins B6 and B12.

  • Non-Dairy Spreads: Non-dairy spreads can be made form a variety of sources, from soy or olives to coconut oil. They tend to be comparable to dairy butter in terms of calcium, but without the unhealthy fats and cholesterol. They are usually priced similarly or cheaper than their dairy counterparts.

  • Peppers: Peppers tend to be very cheap to pick up in large bags, particularly bell peppers. They can be stretched over several meals, and can add flavour and texture to curries, stir fries and salads.

  • Nutritional Yeast: Seen as something of a speciality health food, nutritional yeast is actually very cheap, lasts a long time and is one of the best sources of vitamin B12. It has a nutty, cheesy taste, so you can use it in place of anything you’d usually sprinkle cheese on. It is also great in soups and when used to make “cheesy”, creamy sauces. 

  • Flax seeds: Each tablespoon of ground flax seed contains about 1.8 grams of  omega-3s. It is included in this list as they make a great egg substitute in baking, can be sprinkled on cereal, yogurt or oatmeal. It is cheap to buy, and even a small packet lasts a long time.
  • Dark chocolate: Dark chocolate is not only far healthier than milk chocolate, it is usually cheaper to buy in the same quantities and is far more filling. It is versatile for use in baking and desserts and is a healthy snack in small quantities.

  • Selected Produce: Fresh vegetables are not always expensive. Seasonal vegetables are usually cheap in most supermarkets, but some vegetables like carrots, turnips, onions, cabbage and cauliflower are inexpensive all year round, and can often be bought on offer or as “irregular” (but still perfectly edible) for even less.
  • Herbs and Spices: Having a range of spices on hand is always a good idea; things like cumin and garlic can add depth and flavour to simple meals and they last a very long time. Investing in a good spice rack and some curry powder will save you money in the long term.

Herbal Headache Soothing Salve


½ oz beeswax * See bottom of post for info on vegan substitutions

4 Tbsps extra virgin olive oil

2 Tbsps castor oil 

1 Tbsps magnesium oil

20 drops peppermint essential oil

10 drops lavender essential oil

10 drops citrus essential oil 


  1. Measure out extra virgin olive oil and set aside
  2. Weigh out about ½ oz of beeswax. (or vegan substitution see below) If you prefer a softer salve in general, use a bit less. If your beeswax (or sub) is in a bar and not pastilles, shred or shave so that it will melt easier.
  3. Place beeswax and carrier olive oil in a double boiler and melt. Use low heat to preserve integrity of the oil. If you do not have a double boiler or don’t feel like scraping the beeswax out of it later, simply place ingredients in a mason jar and hold over a pan filled with water.
  4. Remove from heat and add magnesium, castor and essential oils. Whip quickly with a fork and pour directly into a small glass jar or tin. Experiment with different size jars so that you have some for your home, and some smaller ones to slip in your pocket for on-the-go.
  5. Place the jar in the refrigerator or freezer to set. Remove when hardened (likely no more than 30 minutes). Apply to forehead, temples, neck, shoulders or wherever may need some cooling tension relief.

You can use Carnauba or Candilla wax as substitutes for beeswax in this recipe. 

The substitution ratio for both alternatives is: ½ oz per 1 oz beeswax (simply use half of whatever amount of beeswax is asked for).

                             Beeswax                 Carnauba Wax       Candelilla Wax
Melting Point            143.6-149 F            181.4 ºF                 155 - 165º F

Candelilla wax tends to be a bit more greasy than carnuaba wax so keep that in mind when making substitution decisions.


This has to be one of my favorite oil diffusing pendants I’ve made! 😍 I really don’t think this one will stay very long.

Abalone shell with Sodalite. These two together are great cleansers and use their soothing vibrations to encourage calmness within you. While sodalite helps heal negative self-acceptance, abalone works to encourage feelings of peace, beauty, and love, making them a wonderfully harmonious couple💖

✨Please keep caption✨

Cinnamon Sugar Snowball Bath Bomb

Isn’t this bath bomb pretty?  I love how the cinnamon and sugar sparkle!  This was my first attempt at making a bath bomb, and you know, it was super easy.  If you purchase bath bombs, you know how expensive a habit it is.  Making your own will save you a ton of money, plus you can customize your bath bomb to your taste.  Also, these are perfect for gifts; you know Valentine’s Day is approaching!  If you just set-aside just 1 hour, you can make customized bath bombs for all of your family and friends.  

This recipe is from the Winter 2015 Chickpea Magazine.  The original recipe called for canola oil, I used olive oil, but you can use any oil you prefer.  Coconut and almond oil would also be excellent choices.

I added the cinnamon and sugar topping to mine, and scented the bath bomb with cinnamon essential oil.  The mold I used was a vintage baking pan.  You can use also use molds that are solely made for making bath bombs.

If you want to add dried herbs or flowers to the tops, add those to the mold first, then fill with the bath bomb mixture.

I tripled this recipe, which made 3 medium sized bath bombs.

Ingredients for bath bomb:

2 T organic baking soda
1 T organic corn starch
1 T epsom salts
1 T non-gmo citric acid
¼ t organic olive oil (or oil of your choice)
¾ t organic cinnamon oil

Ingredients for bath bomb topping:

1 T organic pure cane sugar
1 t organic cinnamon


Mix together the sugar and cinnamon, and sprinkle into your mold(s) so it covers the entire bottom. Set-aside.

In a medium sized bowl, mix together the baking soda, corn starch, epsom salts, and citric acid.  Set-aside.

In a small bowl, whisk together the olive oil and essential oil.

Add the wet mixture into the dry mixture. Stir mixture together until it resembles wet sand.  You can add additional oil if needed to get the right consistency.

Firmly pack the mixture into each mold(s).  Let the bath bombs dry for 24 hours before gently removing from the mold(s).  If the bath bomb it still a little damp when removed, let air dry for a bit.

All About Carrier Oils

Carrier oils are an incredibly necessary ingredient when working with essential oils. 99% of essential oils must be diluted before using directly on the skin - this is where carrier oils can add so much more than simply holding the essential oil.

Sourcing your carrier oils is as important for your blends and health as sourcing the best essential oils. Carrier oils should be unrefined (organic) and for the most part, cold-pressed. Ensure you are getting the best carrier oils by doing your research.

The following are common essential oils that have been broken down into an easy to reference guide:

Sweet Almond Oil
Colour: very pale yellow
Source: kernel
Contains: glucosides, minerals, vitamins. Rich in protein
Use: good for all skin types. Relieves itchy skin. Aids in soreness, dryness and inflammation.
Dilution: 100%

Apricot Kernel Oil
Colour: pale yellow
Source: kernel
Contains: minerals & vitamins
Use: all skin types. Great for prematurely aged skin (over tanned). Excellent for sensitive, inflamed, dry skin
Dilution: 100%

Avocado Oil
Colour: dark green (if your avocado oil is light yellow, it has been refined and lost most of its health benefits)
Obtained: fruit
Contains: vitamins, protein, lecithin, fatty acids
Use: all skin types, especially dry & dehydrated skin. Great for eczema.
Dilution: 10%

Borage Oil
Colour: pale yellow
Source: seeds
Contains: gamma linolenic acid, vitamins, minerals.
Use: PMS, menopause, psoriasis & eczema, prematurely aged skin. Regenerated and stimulates skin. Great for stretch marks, All skin types.
Dilution: 10%

Evening Primrose Oil
Colour: pale yellow
Contains: gamma linolenic acid, vitamins, minerals.
Use: PMS, menopause. Excellent for psoriasis & eczema. Helps prevent premature ageing of the skin.
Dilution: 10%

Grapeseed Oil
Colour: almost colourless OR pale green
Source: seeds
Contains: vitamins, minerals, protein
Use: all skin types.
Dilution: 100%
Notes: very short shelf life (6 months)

Hazelnut Oil
Colour: yellow
Source: kernel
Contains: vitamins, minerals, protein.
Use: slightly astringent - skin tightening. Good for all skin types.
Dilution: 100%

Jojoba Oil
Colour: golden yellow
Source: bean - note that technically Jojoba is not an oil, but a wax.
Contains: protein, minerals, a waxy substance that mimics collagen.
Use: inflamed skin, psoriasis, eczema, acne, hair care, all skin types.
Dilution: 10%

Olive Oil
Colour: green
Source: olives
Contains: protein, minerals, vitamins.
Use: rheumatic conditions, hair care, cosmetics, soothing to irritated skin
Dilution: 10%

Safflower Oil
Colour: pale yellow
Contains: protein, minerals, vitamins
Use: all skin types.
Dilution: 100%

Sesame Oil:
Colour: dark yellow
Contains: vitamin, mineral, proteins, lecithin, amino-acids
Use: psoriasis, eczema, rheumatism, arthritis, all skin types
Dilution: 10%

Sunflower Oil
Colour: pale yellow
Contains: vitamins, minerals
Uses: all skin types
Dilution: 100%

Resource: “The Fragrant Pharmacy” Valerie Ann Worwood (1993)

marshmellow-dinosaur  asked:

Hiya, would you be able to link me somewhere where I'd be able to find affordable vegetarian/ + vegan food alternatives? It's just that I want to reduce the amount of meat in my diet before coming vegetarian to see how well I can do currently with my very low food budget. I might not be able to move away from meat completely but I want to have a solid attempt of finding alternative recipes to integrate into my diet. Soya and almond milk I feel queasy taking them so I may remove milk entirely?

Hi! Absolutely! And I’ll share it so other folks can take a look too if they want.

@acti-veg has some really stellar posts about pretty much anything and everything you’d want to know about going vegan. They even have a “vegan on a budget” tag, but here are some posts I picked out for you.

Cheap Vegan Recipes

Cheap Vegan Essentials

Vegan on the Cheap

Tips for Eating Vegan on a Budget

12 Tips for New Vegans who Don’t Know WTF They’re Doing

I totally get the low budget thing, and a lot of people start going vegan to save money. Rice, beans, and frozen vegetables are going to be your friend. Tofu and tempeh are a great, cheap source of protein, but nothing beats canned beans and lentils. Nutritional yeast lasts forever, has protein and vitamin B12, and you can sprinkle it on anything (it tastes like cheesy flakes). It’s pretty much a staple of vegan life (it’s a poorly kept secret that we’re all kind of hooked on it).

Vegan phone apps are also super helpful, either for finding nearby vegan food, or for looking up ingredients and recipes. (HappyCow is my personal favorite vegan food finder).

I’m not sure where you live, so I can’t say for sure what will be available in your area, but if you can’t use soy or almond milk, that’s okay! You can also use rice milk, coconut milk, cashew milk, oat milk, hemp milk, and I think I saw quinoa and hazelnut milk once? I personally love cashew milk, it’s very thick and creamy.

I also have a vegan blog at @vegannerdgirl if you have any more questions. Sometimes I’ll get personal and talk about my medical conditions and health, and how my veganism ties in to all that.

So yeah, I hope that helped! And you can always keep in touch. Nothing makes this easier than having a community who will support you and people you can reach out to. :) Let me know how it goes!


Hello loves, in case you didn’t know, I make all natural bath & body products & sell them in my shop, Appalachia Apothecary.

My products are 100% handmade with organic, natural ingredients. I use only essential oils, as well as earth-derived, sustainable ingredients.
I have a true love for herbalism & natural alternatives to bath & body care, & I handcraft everything in my humble home in Appalachia with love & intention.

Lately I have fallen upon some really hard times, as my mental health is in very poor condition. I struggle very severely with BPD & OCD, as well as two other anxiety disorders, which have held me back in the last two years from basically everything. My quality of life is very poor & I’m entering recovery for a second time soon with hopes of being able to eventually begin driving, pursue a career & go to school. I’m receiving very poor hours at my current job & don’t have the means just yet of getting another.

Right now, my little shop has become my passion as well as a source of income & has helped me better shape my ideas of what I love to do, as well as who I aspire to be.
I write each of my recipes & make them in small batches, & I have endless plans for new products coming this year. I am constantly creating & it brings me so much happiness & peace. I take pride & joy in all of my creations, as well as the way they have helped me & others.

I would honestly appreciate it beyond words if you could take a look at my shop, & possibly show it some love!

Even if you cannot make a purchase, boosting this would make a world of difference for me & my shop & is so appreciated.
It’s been very slow lately & I’m needing some help.

Love & light


Recipe time! I don’t normally post recipes but this meal was epic. I got the idea from a recipe I saw for a (non-vegan) breakfast pizza but decided to take the concept and do my own thing, essentially I made a vegan breakfast casserole and it’s great!

Things I used:
-Hash browns
-Lightlife Smart Bacon
-Lightlife Gimme Lean Sausage
-Daiya Cheddar Cheese
-Nutritional Yeast
-Red & Green peppers
-Seasonings for tofu (I used salt, pepper, onion powder, garlic powder, cumin, basil, & cayenne pepper - but season your tofu how you want)
-Oil of some kind, I used vegetable oil.

What I did:
First, I preheated the oven to 450 and got a nice casserole dish and sprayed it with some non-stick spray (this will come in handy - the way I cooked this dish.) I lined the dish with hash browns, appr. 8 of them. On 2 a separate baking sheets I put the bacon on one and cut the sausage into patties and put them on the other, utilizing the non-stick spray especially for the sausage. After letting the oven heat I put all 3 in the oven and let them cook until brown (The bacon will cook the fastest, followed by the sausage, then the hash browns, so keep a close eye on them.) Keep in mind the hash browns should be all the way done after this step!

In the meantime while they were baking I made a tofu scramble on the stove top. I drained and pressed the tofu, getting as much water out as possible. I added 4 tablespoons of oil to a pan and put it on high. Once the oil was hot I added the tofu, peppers, and onions, and let them cook, stirring often so the tofu wouldn’t stick. Adjust the heat when necessary. I then sprinkled in the nutritional yeast, I used a lot but that’s just me. While the scramble is cooking add seasonings to taste. Stir often until nice and hot!

Once everything was done, I cut up the sausage into little chunks and broke the bacon down into smaller bits. Next, I layered everything on top of the bed of hash browns, I kept the bacon in mind, not wanting it to over cook or burn so I tried to keep it more to the bottom where it wouldn’t get any direct heat. After adding all the cooked stuff I put a nice thick layer of daiya on top.

I popped it back in the oven for another 20 minutes or so and it was ready to go! Enjoy!

‘I find it so sad that people can just consume animals without a second thought and many of us don’t even need to these animals are just dying for our culinary pleasure and traditions for the most part I think we need to change - ‘ 


anonymous asked:

For someone who is just starting to transition to a vegan lifestyle, which supplements do you recommend? Ones that are harder to get from a plant based diet. I'm hoping to get as many as I can from the food I eat, but just in case what else can I do?

B12 is the only supplement that I think is 100% essential on a vegan diet, as it’s the only nutrient that we can’t reliably get through diet alone. If you’re worried about not getting all the nutrients you need through your food, a good quality multivitamin might be a good idea, especially while you transition. That will cover all your bases while you get settled into veganism and while you learn what you need to eat so as not to have to worry about nutrients. 

As long as you’re eating a wide variety of plant based foods, including foods from all food groups (carbs, fats, protein), then you shouldn’t have to worry too much! Some nutrients to be aware of though are iron, iodine, selenium and calcium. Good luck!

gunterparts  asked:

Hey I want more recipes for dishes cuz right now my vegan foods are limit to like 3-4 things and I was wondering if I could get like a cookbook from you?

I’ll round some up for you (there’s tons)


Introducing something new to the shop! Soap bundles. You can get 5 2.5 oz bars for $15. If you’ve never ordered from my shop before, this is a great way to sample a variety of soaps I have. It includes:

1 Vanilla Coffee Soap

1 Seaweed Sea Salt Soap

1 Orange Peel Rose Hip Soap

1 Lemon Poppy Soap

1 Green Tea Eucalyptus Soap

I only have 4 of these bundles, so this will be while supplies last! 

As always, my soap is vegan, all natural, and scented only with therapeutic grade essential oils. I do not use any synthetic fragrances or dyes! Purely plant based. 

You can find these in my shop at :) 

The questions so often put to vegans essentially amount to: “Why aren’t you doing more?” Why aren’t you eating organic if you care about the planet? Are you only buying local? Do you volunteer at animal shelters? What about fertiliser, animal glues, plastics? Don’t you care about the workers picking your crops? Besides the fact that most vegans I know are extremely socially aware, it is infuriating being asked to do more by those who are doing nothing.