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Saturday, 25 July 2015

Protein Banana Smoothie

Vegan, Dairy-free, De-lightful!
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Wednesday, 22 July 2015

Monday, 13 July 2015

Is being Vegan EXPENSIVE?

I have read online & have been asked, is being Vegan expensive?

This day and age, there is a lot of Fast food restaurants & chains which serve up cheap, convenient food for on the go. These Places are ok to eat at occasionally, but not on a day to day basis.

Being Vegan, as much as i like going to Pizza Express and Chipotle, its nice to nip to the Supermarket or Whole-food shop and prepare & cook my own, healthy meals.

For a few months now, i have noticed the Prices of healthy food change(especially Gluten-free Bread etc) which have lowered. I really think this is because a lot more people are starting to look into their Health, and want to be on the best diet for their Bodies.
Veganism doesn't have to be expensive. I tend to shop at my local ASDA & Sainsbury's (Large Supermarkets) down the Free-from Isle. The Free-from Isles in Supermarkets has grown substantially, which i am extremely pleased with!
It seems to me that the food industry is taking healthy food Vegan,Vegetarian, gluten-free etc more seriously and there seems to be more options and Variety becoming available, both in supermarkets and Online. Also Cafes and Restaurants are also selling a Variety of Vegan/Coeliac/Gluten-free etc options. 

Before you set out to any Restaurant or visit different cities to the one you are used to, make sure to check out the Food Menu's. You might be surprised, there are more options out there than you realised.
I am not saying that everywhere sells Vegan, but its clear that companies & restaurants are taking this on board.

For instance, i have just been online and found out that Cafe Nero do a variety of Vegan options. This was new information to me and i will be following this up and writing a Blog Post on their Vegan options.


In the comments, please leave me some of your favourite Vegan places to eat, any information you would like to give me, and i will most certainly follow it up & write a Blog post :)


Make sure to follow me on Social Media-




If you like, give it a try yourself, and let me know how you get on, 
I hope you liked this recipe!
Share and follow me for more yummy posts to come!
Holly x
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Friday, 10 July 2015

Protein Foods on a Vegan Diet

As you may well know, Protein is crucial to maintain, especially on a Vegan Diet!

Proteins are an essential Nutrient for the Human body. 
They help to build, Repair & strengthen tissue, for example Hair & Skin, make Anti-bodies for our Immune system and makes Hormones.

There are two Specific Proteins are involved in Muscle Movement. These are Actin and Myosin.

Proteins also Make Enzymes and 
help to carry things like Oxygen in the Blood.

Protein also helps to store Iron in the Liver.

''Just a little bit of Science''..
Proteins consist of molecules of Amino Acids. Amino Acids are known as the building blocks of Protein of which there are 20, these include:
-Alanine
-Arginine
-Aspartic Acid
-Valine
-Tyrosine
-Riyptophan
-Proline
-Serine
-Phenylalanine
-Methionine
-Lysine
-Leucine
-Isoleucine
-Glutamine
-Glycine-Histidine
-Cysteine
-Glutamic Acid
-Asparagines
-Thronine


Amino Acids can be arranged in many different ways to create millions of different Proteins. Each one has a different function in the Human Body.  
There are 3 main types of Nutrients that are essential for Energy in the Human body-
No 1- Proteins
No 2- Carbohydrates
No 3- Fats


Depending on Age and Sex, we need different amounts of Protein. 
For example, a younger Person will need more Protein for Development. Someone who has been unwell, may need more Protein in their diet to Repair and recover from their illness. A Marathon runner or Body Builder may need more Protein than someone who doesn't Train or Workout.

 Teenage Girls 14-18, should have up to 46grams of Protein per day in their Diet.
Adult men (18+) should  have up to approximately 56grams of Protein per day.
A Woman who is expecting a Baby will need more Protein, around 71grams per day.


Protein deficiency can lead to-
-A weak Immune System (takes longer to recover from illness)
-Swollen Legs
-Anemia
-Hair Loss
-Growth Problems
-Skin Disorders 
-Wastage of Muscle Tissue
-Apathy (Tiredness) 
-Diarrhoea
-Swollen tummy
...
These are just a few.




Vegan sources of Protein include Whole grains, pulses, Soy, and Nuts. Vegetarians and Vegans can get enough essential Amino acids by eating a variety of Plant Proteins. 


Some of the best Protein rich foods are-

                                                                                       Amount          Protein (gm)

                       -Soya Beans (cooked)                1 cup                   29
                       -Lentils (cooked)                        1 cup                   18
                       -Black Beans (cooked)               1 cup                   15
                       -Kidney Beans(cooked)             1 cup                    15
                       -Chick Peas(cooked)                 1 cup                    15
                      -PintoBeans(cooked)                 1 cup                    15
                        -Lima Beans(cooked)               1 cup                    15
                        -Black-eyed Peas(cooked)        1 cup                    13
                        -Veggie Burger                         1 Burger               13
                        -Veggie Baked Beans               1 cup                    12
                        -Regular Tofu                           4 ounces              10
                        -Firm Tofu                                4 ounces              11
                       -Quinoa(cooked)                       1 cup                    8
                       -Peas(cooked)                           1 cup                    8
                      -Peanut Butter                       2 Tablespoon            8
                      -Almonds                                  1/4 cup                  8
                     -Spaghetti(cooked)                    1 cup                     8
                    -Whole Wheat Bread               2 slices                    7
                   -Soya Yogurt(plain)                  8 ounces                 6
                   -Sunflower Seeds                     1/4 cup                    6
                   -Cashew Nuts                           1/4 cup                    6
                  -Spinach(cooked)                         1 cup                    5
                   -Broccoli(cooked)                      1 cup                     4





It can be demanding to keep to a Healthy Balanced Diet all the time, so sometimes it can be useful to take Supplements. 
Supplements are most of the time in tablet form or Powder form and contain the needed Vitamins, Minerals, Fibre, Amino Acids or Fatty Acids along with some other substances in your body. 
You can read my post talking about different Supplements for Protein & a healthy body linked below. 

http://thelittleblogofvegan.blogspot.co.uk/2015/02/haircare-on-vegan-diet.html






I really this post helps you with your Diet, and gets you on the right road to a healthy, Protein packed Diet! 


Share and follow me for more recipes, Beauty and yummy posts to come!

Holly x


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Thursday, 9 July 2015

Hazelnut, Goldleaf & Chocolate Bark with a Hazelnut Spread recipe


Vegan Dairy-free homemade Chocolate with Hazlenuts, Edible Gold Leaf & homemade Vegan Hazlenut Chocolate drizzle!
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