Welcome back to The Keto Vegan Podcast, I'm Rach your host — and no, today we’re not talking seitan or macros. We’re talking plastic. Yep, the kind clogging our oceans, food chains, and apparently now our lungs too. This week’s episode unpacks what happened in Geneva at the UN plastics summit — where nearly 200 countries came together to save the planet… or at least that was the plan. Spoiler alert: it didn’t go well.

But before we dive into the lobbyist chaos and treaty collapse, if you're loving the mix of planet, science and a bit of sass, make sure you follow, subscribe, and share the pod. Every little bit helps amplify these conversations — and keeps us plastic-free and proud.

Key Takeaways

1. The Geneva Plastics Treaty Talks Collapsed Despite high hopes, the 11-day UN summit ended with no agreement, thanks to deep divides between countries pushing for action and petrochemical giants resisting change.
2. Production Caps Were the Main Battleground Nations like Rwanda and the EU pushed for caps on plastic production — but were blocked by oil-rich states and corporate lobbyists fighting to protect their profits.
3. Two Draft Treaties, Zero Agreement One ambitious, one watered-down — neither treaty moved forward. The US and allies flatly refused to accept binding rules on production and toxic chemicals.
4. Lobbyists Hijacked the Negotiations Big Plastic sent in their troops — lobbyists from Shell and INEOS — to water down commitments and stall progress, raising serious questions about who’s writing our environmental policies.
5. Where Do We Go From Here? Some nations, like Colombia, are moving ahead solo. China’s hints at lifecycle reform are promising. And grassroots pressure — from us — is more vital than ever.
6. No Treaty Is Better Than a Weak One As frustrating as the collapse is, accepting a toothless deal would’ve been worse. Real change will need grit, persistence and, yes, probably more chaos before progress.

Best Moments

• “You can’t keep mopping up the floor if the tap stays on.”
• “It's like letting tobacco companies write the smoking laws.”
• “Waiting for consensus isn't going to cut it this time.”
• “They said, ‘Don’t worry, I’ll tidy up my room eventually’ — while continuing to chuck pizza boxes out the window.”
• “Geneva was supposed to be the place where the tide turned. Instead, it was where the tide pulled us under.”
• “Plastic pollution isn't waiting for anyone — and neither should we.”

#PlasticCrisis #UNPlasticTreaty #GenevaSummit #SayNoToPlastic #BigPlasticExposed #KetoVeganPlanet #EcoActivism #SustainableLiving #LobbyistTakeover #PetrochemicalPollution #ZeroWasteLiving #EnvironmentalPodcast #ClimateCrisis

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://theketovegan.life Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: rachelghinn@gmail.com 

From the “don’t invite us to the zoo” rule 🦁🚫, to why carnist one-liners about canine teeth aren’t clever 🦷🙄, to not interrogating our health choices 💊🥗 — we’re breaking down why these things matter and how to approach them with empathy instead 💛.

If you’ve got vegan friends, even if you think you haven’t (spoiler: you probably have) 🕵️‍♀️, this is your crash course in being respectful without being weird.

Key Takeaways

1. Skip the animal exploitation invites 🐎🛑 – Zoos, aquariums, races, and circuses aren’t fun days out for someone who’s vegan; they represent suffering and exploitation.
2. Drop the tired carnist jokes 🥩🤔 – Remarks about canine teeth or “what if you were on a desert island?” aren’t original, persuasive, or helpful.
3. Conversations go both ways 🔄💬 – If you ask vegans to justify their lifestyle, be prepared for questions about yours.
4. Don’t play nutrition police 🥦👮‍♀️ – Constantly quizzing a vegan about B12, iron, or omega-3 is intrusive and often comes from defensiveness, not genuine concern.
5. Veganism is more than a diet 🌱❤️ – For most, it’s a moral and ethical stance for animals, with health and environmental benefits as a bonus.

Best Moments

• “Think about it logically — when vegans think about these places, all they can see is the abuse and exploitation of animals 🐑💔.”
• “They’re not clever one-liners, and vegans that don’t respond probably realise that actually that’s not the best way to change somebody’s mind 💭.”
• “How would you feel if you were asked, ‘Why aren’t you vegan yet?’ 🤷‍♀️”
• “Can you imagine if your vegan friends asked you about the risk of cancer and heart disease because of the meat you’re eating? 🥩➡️💔”
• “Most often it’s an ethical choice. The only reason I am vegan is for the animals 🐖❤️… the ripple effect is that it’s good for the planet 🌍 and my health 🏃‍♀️.”

#VeganPodcast 🎙️ #KetoVegan 🥑 #VeganFriendship 🤝 #VeganLife 🌱 #PlantBased 🥬 #VeganEthics 🐾 #KetoLife 🥓❌ #VeganTips 💡 #VeganRespect 🙌 #VeganKetoLifestyle 🥦💪

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://theketovegan.life Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: rachelghinn@gmail.com

This episode is for all you non-vegans out there who’ve got a vegan in your life 💁‍♀️ and are quietly stressing about how to feed them, whether you’re allowed to mention cheese 🧀, or what on Earth to do at a BBQ 🍔🔥. Don’t worry—I’ve got you.

With over 4% of UK adults now vegan 🇬🇧🌱, chances are you do know someone. And if that someone is also keto vegan? You’ve basically found Bigfoot 🦄.

I’m breaking down how to be a more thoughtful friend—from meal planning to ethical respect—and sharing some real talk 🎤 on what not to do if you want to stay in your vegan friend’s good books 📚💚.

There’s a Part Two coming 🔜, so make sure you subscribe, follow, and share this with anyone who’s ever asked, “Can vegans eat honey?” 🐝 (Spoiler alert: no).

🔑 Key Takeaways

• Ask, don’t assume. Just because it’s vegan doesn’t mean your friend likes it 🙅‍♀️🍄—preferences vary!
• Cook one inclusive meal. No separate plate politics—vegan food is for everyone 👨‍👩‍👧‍👦🥗.
• Respect the ethics. Don’t bring animal products 🥩🚫 into a vegan’s home. It’s not just awkward—it’s disrespectful.
• Fake meats aren’t universal. Some love ’em, some don’t 🤷‍♀️🌭—best to ask first!
• Don’t exclude vegans to avoid “the hassle.” That’s exclusion based on beliefs 🙈—not a good look.

Best Moments

“Why don’t you cook food that everybody can eat? I know—vegan food—everybody can eat it. Isn’t that incredible?” 😲🍽️

“Don’t take your animal products to their place. Often, people are vegan not because of dietary but because of ethical reasons.” 💔🐄

“Don’t assume that your vegan friend is going to be like Rach and eat all your fake meats.” 🍔🧐

“If you do think they’re a vegan, not going to invite them because it’s going to be too much hassle—this is actually exclusion because of their beliefs.” 🚷💭

“Vegans aren’t intending to make your life difficult. What vegans want? They want to live their life. They don’t want to cause harm to any animals.” ✌️🐾💚

#VeganEtiquette 🌿 #KetoVeganPodcast 🎙️ #VeganFriendship 👯‍♀️ #HostingVegans 🍴 #VeganUK 🇬🇧 #PlantBasedProtocol 🥕 #KetoVeganLiving 🥑 #VeganRespect 🙌 #DinnerPartyTips 🍷 #VeganDinnerHosting 🎉

📚 Valuable Resources

VeganFTA article: https://veganfta.com/blog/2025/08/01/12-common-mistakes-non-vegans-make-with-their-vegan-friends/#

📝 Food carb, fat & protein count: https://www.rachelgtherapy.co.uk/1-what-why-and-how 🛒 Keto-vegan start-up menu & shopping list: 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://theketovegan.life ▶️ Watch here: https://www.youtube.com/@TheKetoVegan/podcasts 💬 Facebook group: https://www.facebook.com/groups/821471059206067 📩 Email: rachelghinn@gmail.com

Key Takeaways

• Keto Goes on Holiday Too: It’s possible to try staying keto abroad, but when fresh bread and guac are all that’s on offer, don’t panic. One carb-heavy week won’t undo everything.
• Vegan? Non-Negotiable: While keto can bend, vegan doesn’t break. Sticking to your ethics is easy when it’s not a ‘diet’ but a lifestyle.
• Bread, guac, and hummus can get you through: There were dips. There was rye. No protein, but no starvation either.
• Spain’s Cocktail Game Is Unpredictable: Mojito roulette is real. One friend’s drink is perfect, yours tastes like a Haribo smoothie.
• Paella > Potatoes: If you’re going to dabble in carbs, choose the dish that doesn’t make you feel like a bag of bricks.
• Being around meat-eaters was a challenge: But it made me appreciate how easy and supportive my life is back home.
• Back Home, Back to Keto: Batch-cooked vegan chilli, red Thai curry and lots of water—getting back into ketosis is easier than you think.

#VeganTravel #KetoVeganLife #VeganInSpain #MajorcaVegan #KetosisReset #KetoWhileTravelling #PlantBasedAbroad #HolidayEatingTips #KetoVeganPodcast #HenDoVeganSurvival

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://theketovegan.life Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: rachelghinn@gmail.com 

Key Takeaways

1. Consumer Power Is Real – Our spending choices and boycotts send a message. Even one action can spark change.
2. Know Your Labels – Brands like Sabra, SodaStream, Coca‑Cola, McDonald’s and Dead Sea skincare may fund or benefit from the occupation.
3. Tech & Finance Matter – Hewlett‑Packard, Barclays, AXA and others are implicated in enabling human rights violations through services or financing.
4. UK’s Role – The UK supplies vital F‑35 parts to Israel, facing criticism from Amnesty International and HRW, who argue this risks complicity in war crimes.
5. You Have a Voice – Write your MP, sign petitions, join peaceful protest and support organisations like Amnesty and HRW.
6. Hold Hope Close – Despite the darkness, there’s UK humanitarian aid flowing. We can amplify it by visualising and acting for peace.

Best Moments (verbatim)

“I’m going to talk about food to avoid… Redefine Meat… founded in 2018 by Ness Ziona, which is in Israel…” “PepsiCo acquired SodaStream in 2018… previously manufactured in an illegal Israeli settlement. It also has a documented history of racial discrimination against Palestinian workers.” “Human rights organisations have strongly criticised this stance of the UK providing these F‑35 components… Amnesty International explicitly stated… this continued supply places the United Kingdom at risk of complicity in genocide.” “If you write a letter to your MP start with your full name and your address so they can see that you are one of their constituents…” “Focus on love, focus on compassion, focus on kindness, on harmony, on peace… visualising peace in Gaza.”

#GazaBoycott #BDS #ConsumerActivism #UKArmTrade #HumanitarianAid #KetoVeganPodcast #EthicalLiving #PeaceInGaza #AmnestyInternational #HumanRightsWatch

Valuable Resources Link to the information can be found here: https://theketovegan.life/%23100-boycotting-israel Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: rachelghinn@gmail.com

Valuable Resources Jessica Ortner’s website: https://www.thetappingsolution.com/about-jessica-ortner/

The Ultimate Tapping Guide: https://www.evidencebasedeft.com/the-ultimate-tapping-guide?srsltid=AfmBOorWA1gGd7EHgwQjWwHhXN8iDjM6PxkkO35Zl4BeALZOo6FSaDMo

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://theketovegan.life Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: rachelghinn@gmail.com

Before we start rewiring and reinforcing, a quick shout: if you love what you’re hearing, share the podcast, follow along on your fave app, and help me spread the keto vegan brain-hack gospel. Your support keeps the almond flour flowing 💚🌱.

Step By Step Process

1️⃣ Identify a difficult situation in which you’d like to feel more resourceful/confident/capable etc. 😩➡️💪 2️⃣ Identify the resource you want in this situation ‘x’ (e.g. courage, confidence, calm, patience etc.) 🌟🧘‍♀️🔥 3️⃣ Remember your best example of having experienced that state in your life (in an unrelated situation). If you don’t have one, think of someone else who does—real or fictional. 🧠🎬👑 4️⃣ Think about that ‘x’—what else might it give you? 🌈💥 5️⃣ Find a word or phrase that captures it for you—one that really evokes the feeling. 🗣️🧡 6️⃣ With this memory and feeling in mind, ask yourself: would you breathe it in or out? 🌬️⬅️➡️ 7️⃣ Choose a unique physical gesture (e.g. thumb and finger squeeze) 🤏—something subtle you can do anywhere. 8️⃣ Take a few breaths and get comfy 😌🛋️. Close your eyes to block out distractions 🙈. 9️⃣ Access your chosen memory—step into it. See what you saw 👀, hear what you heard 👂, feel what you felt ❤️. Fully associate with it. If you chose a person, step into them too. 🔟 When the feeling peaks 🎯, say your word, do your breath and your gesture—anchor it 🧷. Then open your eyes when you’re ready 👁️. 1️⃣1️⃣ Break the state by saying your phone number aloud 📞💬. 1️⃣2️⃣ Close your eyes and go back again. Your brilliant brain 🧠 will know exactly what to do. 1️⃣3️⃣ Revisit the memory: see 👁️, hear 👂, feel ❤️. Let it peak again. Say your word, breathe, do the gesture. Then open your eyes. 🔁 1️⃣4️⃣ Break the state again—this time, spot something green around you 💚🪴. 1️⃣5️⃣ Repeat the whole anchoring process at least three times ⏱️🔁✅.

💡 Pro tip: Keep firing off that anchor as often as possible. Your brain loves patterns—so it’ll start resurrecting that powerful feeling when you need it most 🔄🧠⚡.

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://theketovegan.life Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: rachelghinn@gmail.com

✨ Key Takeaways

1. Self-love grounds you: A solid sense of self-esteem makes external triggers less impactful.
2. Unconscious mind works in safety mode: It holds onto past fears and patterns—even in self-worth—until gently rewired.
3. Raise your vibration daily: Use positive memories or future visualisations to lift your emotional state by small, consistent steps.
4. Intentions + gratitude = internal shift: Journaling three things you’re grateful for (or setting daily intentions) boosts self-appreciation and resilience.
5. Be kind to your unconscious mind: Don’t dig into past trauma unprepared—replace neural grooves of self‑judgment with gratitude, forgiveness, and self-compassion.
6. Protective shield & loving-kindness meditations: You can train your mind to cleanse negativity and send compassion—even to those challenging people in your life.

🎯 Best Moments

• “If we don't love ourselves, we have nothing else to give to other people, we try, but we're flawed.”
• “When we love ourselves completely, we're not going to judge ourselves at all.”
• “What can I use that for? Rach, alright, well, how about just appreciation? And she started using it.”
• “If you don't love yourself, how can you love anybody else? Because what we are, what we say, what we give out to others, is a direct mirror of what is inside us…”
• “There is one absolute law and only one, and that is love.”
• “We experience our thoughts about it… our unconscious mind is determining our life experience.”

Keto vegan self-love, raise vibration, gratitude journal keto vegan, self-forgiveness, hypnotherapy self-love

#KetoVegan #SelfLove #RaiseYourVibration #GratitudeJournal #UnconsciousMind

🛠️ Practical Tools Mentioned

• Protective shield visualisation https://youtu.be/0tKyiK6SwKo
• Loving-kindness (Metta Bhavana) meditation with “may you/may I be happy…healthy…free from inner and outer harm” https://youtu.be/neoAs1pZVpY and https://youtu.be/FV7M2hUMz0Y
• Daily gratitude and intention affirmations (e.g., “I set the intention today to… love myself just a little bit more; to know I am enough…”)
• Upcoming NLP anchoring technique: finger‑thumb anchor for instantly recalling positive state

I deeply hope this episode helped you feel seen, supported, and empowered to strengthen your relationship with yourself—because that’s the foundation of everything: wellness, joyous living, resilience, and yes, thriving on a keto‑vegan path.

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://theketovegan.life Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: rachelghinn@gmail.com

In this episode, I share the mental hack that’s helping me beat those carb-obsessed urges, plus why it’s not just about willpower. I’ll walk you through the two-minute craving reset technique that literally reprogrammes your brain—and how to spot the emotional saboteurs behind your binges.

✨ Key Takeaways

• It’s Not Lack of Knowledge, It’s Emotion: Most of us know what to eat—we fall down because we're eating to avoid emotions, not because we're hungry.
• The Primitive Mind is in Charge: Your unconscious mind is like a six-year-old running your snack drawer. Learn to parent it, not obey it.
• The Two-Minute Rule Works: When cravings hit, stop everything, move to a ‘safe space’ and set a two-minute timer. Feel the feelings instead.
• Permission, Not Punishment: After your two minutes, you can eat the thing. But often, you won't want to anymore.
• Loneliness is a Big Trigger: Many emotional eating patterns stem from loneliness—even when we pride ourselves on being strong and independent.
• You Are Not Weak, You’re Human: Recognising and processing emotions builds real, lasting strength. Don’t be afraid to ask for help.

😂 Best Moments

“We know what to do. We know the food that we can eat and should eat if we want to lose weight.”

“When we crave food or when we overeat, we are avoiding something. What emotions are we avoiding now?”

“How happy are you? And I don’t mean laughing all the time, but that peaceful feeling, that content feeling, that loving-yourself feeling—where is that?”

“When we eat our emotions, what are we getting from food? It’s very complex.”

#KetoVegan #EmotionalEating #BingeEatingHelp #KetoPodcast #VeganWeightLoss #MindfulEating #LowCarbVegan #KetoCravings #StopOvereating #MentalHealthAndDiet

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://theketovegan.life Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: rachelghinn@gmail.com

Embarking on the journey of a Keto Vegan lifestyle requires a thoughtful approach and strategic planning. In this episode, Rachel will guide you through the essential steps to ensure a successful and sustainable transition. Whether you're a seasoned vegan looking to explore the benefits of ketosis or someone new to both worlds, she’s got you covered.

So, grab your favourite low-carb, plant-based snack, settle in, and let's uncover the secrets to thrive on the Keto Vegan Diet.  ✨🌱

The Seven Steps to Success in Brief:

1. Be REALLY prepared.
2. Be strict to start.
3. Get urinalysis strips and use each morning.
4. Know about Keto flu symptoms:
5. Supplements
6. Choose your vegan proteins wisely.
7. Listen or watch my episodes that are recipes.

Best Moments:

• “Depending where you live in the world will determine what plant proteins you can have.”
• “Batch cook – honestly batch cook!”
• “If you have a day off, and you eat carbs, your body goes back to not burning ketones again.”
• “This diet is so indulgent and rich it doesn’t feel that strict.
• “Texture for me is really important, it’s one of the most important ”

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

Planted https://uk.eatplanted.com/  

Cru8 https://8foods.co.uk/

Supplements

Vegan: https://www.healthline.com/nutrition/7-supplements-for-vegans#1.-Vitamin-B12

Keto: https://www.healthline.com/nutrition/best-keto-supplements

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! I'm Rach, your host—part science nerd 🧠, part spiritual explorer ✨, and 100% obsessed with what’s really going on behind our food choices 🥦🍽️.

This week, I’m pulling apart the complex threads of animal sentience 🐷🧬. Why? Because it’s personal. From my early days believing animals didn’t feel, to now being immersed in the research and the lived reality that they absolutely do—it’s been a journey of consciousness 🌱💫.

If this episode gets your wheels turning (or your tofu sizzling) 🚴‍♀️🔥, please subscribe and share 📲💚—it helps this little vegan corner of the podcast world grow big leafy wings 🕊️🌿. You’ll find all my contact info and links in the show notes below—I'd love to hear from you 💌👂.

Key Takeaways

• From Religion to Realisation: Rach unpacks her personal journey from Christian teachings that humans are superior, to the humbling truth that animals are sentient and emotionally complex.
• Science Confirms What Pet Parents Know: A 2025 British Psychological Society article shows nearly all surveyed researchers agree animals feel—98% for primates, 89% for mammals, and even 52% for fish.
• Empathy & Emotion Beyond Humans: From jealous dogs to grieving octopuses, Rach explores how empathy, sorrow, and even jealousy aren’t just human emotions—they’re animal ones too.
• Anthropomorphism vs. Anthropo-denial: The real danger isn’t imagining animals are too like us—it’s denying they feel anything at all. 89% of researchers now say denial is the bigger issue.
• How AI Is Changing the Game: New tools are measuring animal vocalisations and emotional responses far more precisely, proving once again—we’ve underestimated animals all along.
• Spiritual Vibes & Conscious Living: Rach links the vegan lifestyle to a higher vibration of peace, love, and awareness—urging listeners to raise their consciousness and walk their values.

Best Moments

• “I used to believe animals didn’t feel… I now firmly believe and have seen with my own eyes, animals experiencing feelings.”
• “I became very, very slowly aware that animals are sentient. I think I remember that awareness coming in that animals have sentience, and it took me a while to get my head around that. Now in today's age, we're in 2025, I think most people know that animals are sentient beings.”
• “If you have a pet, dog or cat or whatever horse, guinea pig, whatever rabbit, you are probably very aware that your pet has emotions, which means it has feelings, which means it is sentient.”
• “But the less religious I've got, the more spiritual I've become, and the more connected I've become to this beautiful planet and to all the species on the planet. I think this is raising the levels of consciousness that people experience, because basically the absolute law, and there's only one law, and I very much believe that this is the law of love. If we don't experience that, then what is there to life?”

#VeganPodcast #AnimalSentience #VeganKeto #PlantBasedKeto #VeganAwakening #AnimalRights #KetoVeganLifestyle #PsychologyOfAnimals #VeganEthics #ConsciousLiving

Valuable Resources

https://www.bps.org.uk/research-digest/do-non-human-animals-feel-emotion

https://as.cornell.edu/news/researchers-assess-whether-animals-feel-emotion?

https://www.azorobotics.com/News.aspx?newsID=15744&

https://www.researchgate.net/publication/356459802_Review_of_the_Evidence_of_Sentience_in_Cephalopod_Molluscs_and_Decapod_Crustaceans

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://theketovegan.life Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: rachelghinn@gmail.com

In this episode of The Keto Vegan podcast, I whip up my signature burger slaw – this time with a celeriac twist! 🧄🧂 With a toddler's birthday party 🎂 and feta-laced salads in sight 🧀🚫, I decide to bring something I know I can eat: slaw, slathered in garlic, dill, and smoky goodness. 🔥 I also test out a new plant-based steak 🥩🌿 and play with my favourite kitchen gadget – the food processor that’s been through it all. 🌀💪

This one's for the dill lovers 🥒 – and if dill’s not your thing… well, brace yourself.

Ingredients

• 1 Celeriac
• Vegan Mayo
• Fresh Dill
• Tomato Puree
• Squeezy mustard
• Garlic paste
• Smoked Paprika
• Chilli paste
• Ground Turmeric
• Cayenne Pepper
• Liquid sweetener

🔑 Key Takeaways

• 🥬 Celeriac is the unsung hero of burger slaw – low-carb, robust, and perfect for bold flavours.
• 🌿 Dill or no dill? I go in hard with two full packs – make it your own!
• 🥄 Forget the measurements – taste as you go, and don’t fear the mayo.
• 🌶️ Smoked paprika and garlic puree = flavour fireworks 🎇
• 🤯 Don’t forget the vegan mayo! Or it's just angry vegetables in a bowl.
• 😬 Beauty optional – looks dodgy, tastes divine.

🎧 Best Moments

“If you don't like dill, don't make this.” 🤷‍♀️ “You might be frustrated that I’m not giving you measurements… but it’s all down to taste preference.” 👩‍🍳 “Doesn't look very palatable, does it? It looks like... pretty unpalatable. But it tastes good.” 😅 “Sounds really squelchy, not a great sound, right?” 🤢😂 “That is two packs of dill from Sainsbury's.” 🛒🌿

#KetoVegan #VeganKetoRecipes #BurgerSlaw #CeleriacSlaw #LowCarbVegan #VeganBBQIdeas #HealthyVeganEating #DillObsessed #KetoPodcast #PlantBasedKeto #TheKetoVegan

📚 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://theketovegan.life 🎥 Watch here: https://www.youtube.com/@TheKetoVegan/podcasts 👥 The Keto Vegan Facebook group: https://www.facebook.com/groups/821471059206067 📧 Email: rachelghinn@gmail.com

Ingredients

Protein of your choice – I used Richmond Meat-free no-chicken chargrilled pieces Veggies of your choice – make sure they’re low carbs. I used:

• Celeriac
• Green beans
• Mushrooms
• Asparagus
• Pak Choi

For the flavourings/sauce

• Oil, oil and more oil
• Liquid Smoke
• Soy Sauce (light)
• No sugar sugar
• Smoked paprika

🔑 Key Takeaways

• Keto Tip: Don't skimp on oil! Healthy fats are your friend, especially when you’re not relying on sauces.
• Veggie Power: Broccoli and cauliflower are classics, but feel free to swap in your favourites — green beans and celeriac totally steal the show here.
• Flavour Stacking 101: Start with olive oil, then layer in sesame oil, soy sauce, liquid smoke, and smoked paprika for bold, complex flavours.
• Strategic Roasting: Add softer veg like pak choy and asparagus tips later in the bake to avoid overcooking.
• No-Sugar Sugar? Yes Please: Sugar-free sweeteners can help balance umami and smokiness without breaking keto rules.
• Tweak As You Go: Taste, adjust, repeat. This isn’t paint-by-numbers cooking — it’s more jazz improv in an oven tray.

🎧 Best Moments

“Do you get the idea that I like smoky things? I do. Bit obvious, isn’t it?”

“That does not look like a little bit at all, that looks like quite a bloody lot… okay, it’s going to be a big dish.”

“You want it to kind of thicken up as much as you can. And by putting a little bit of sugar in there… sugar-free sugar, because we are keto.”

“Turn it over again, tested the flavour… and you can see I did. I wanted more paprika because it was pretty bland at that time.”

“I think I used a whole bottle of sesame oil on that one.”

#KetoVegan #LowCarbRoast #VeganTrayBake #PlantBasedKeto #MeatFreeBBQ #KetoVeganCooking #SmokyVeggieBake #NoChickenRoast

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://theketovegan.life Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: rachelghinn@gmail.com

What happens when you mix sweet chilli plants from B&M, enough mushrooms to fill a small forest, and a dash of sass? You get Rachel’s now-legendary low-carb mushroom chilli, coming in at less than 2g of carbs per portion. In this episode, I walk you through every smoky, garlicky, paprika-laced step of this kitchen triumph—and yes, even the unappetising-looking Vivera mince gets a mention (bless its heart). This is perfect for those keto vegans who are intermittent fasting and still want to eat something warming, satisfying and downright delicious without blowing their carb budget.

So grab your chillies, channel your inner spice alchemist, and let’s get cooking!

Key Takeaways

• Less than 2g of carbs per portion: With smart ingredient swaps and careful measurements, this chilli is a keto vegan dream.
• Chilli your way: Start with sweet chillies and build up with fresh, jarred, and puréed heat—flavour layering at its finest.
• Vivera bacon vs mince: Both are shockingly low in carbs (1.8g and 1.9g per 100g), but the bacon wins on taste—even if it looks nothing like bacon.
• Mushrooms are the unsung heroes: At just 0.3g carbs per 100g, two kilos only add 6g carbs total—and they bring texture, umami and joy.
• Tomato purée watch: It’s the highest carb ingredient here, but totally manageable with portion control. Adds depth and thickness to the sauce.
• Don’t forget the smoke: Liquid smoke and smoked paprika take this from “mmm” to “whoa!” in seconds.

Best Moments

• “Tomato purée is the highest carb thing in this whole dish… so you might decide you don’t like tomato purée, and you decide not to put it in. I wanted to put it in because I wanted the end result to be thick and not too runny—nice and thick sauciness.”
• “The Vivera bacon bits don’t look like bacon at all, but they do taste good.”
• “Don’t put the lid on because there’s going to be so much liquid coming out of the mushrooms that you don’t want it… then adding more and more liquid because you’ve got the lid on the pan—just no.”
• “I might even try that disgusting-looking Vivera mince. Sorry, Vivera, it just doesn’t look palatable. I might make it and chuck loads of red wine in it—that might be nice.”
• “This is going to be my go-to going forward. Make mushrooms the base, then add a bit of protein, because we need the protein.”

Ingredients with carb count:

• Sesame oil 0g
• Chilli paste 3.4g per 100g = >0.5g
• Chillis 4.2g per 100g = >1g
• Garlic paste 13.8g per 100g = >1g
• Vivera Mince x1 pack 220g = 4.18g
• Tomato puree 100g = 15.3g carbs
• smoked paprika 0
• liquid smoke 0
• Mushrooms x4 bags 500g each. 0.3g per 100 = 6g carbs

Total carbs = 27.98

15 portions = less than 2g carbs per portion

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://theketovegan.life Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: rachelghinn@gmail.com

In this eye-opening detour from our usual plant-powered chat, I’m diving into a topic that affects every one of us: where our money sleeps at night. Spoiler alert – if it’s with a major UK bank, it might be financing the very fossil fuel projects threatening to blow our climate goals to smithereens.

I’ll share my own journey from Morgan Chase to a more ethical option, and break down some jaw-dropping figures from a Guardian investigation. We’re talking £75 billion in dirty investments, greenwashing galore, and carbon bombs so big they could derail the global effort to stay below 1.5°C of warming.

This isn’t about guilt-tripping. It’s about waking up to the power in our pockets. If you’re already cutting carbs and counting macros for the planet, this is your next step. Your bank might be doing more environmental damage than your diet ever could.

🔑 Key Takeaways

• UK Banks and Carbon Bombs: Between 2016 and 2023, UK banks poured over £75 billion into fossil fuel projects poised to release 420 billion tonnes of CO₂. That’s more than a decade of current global emissions.
• The Greenwashing Epidemic: Banks like NatWest and HSBC promote green credentials while secretly backing massive fossil fuel expansion.
• Naming Names: HSBC funded 104 projects, Barclays 62, and NatWest helped BP raise half a billion for gas in Azerbaijan – all while claiming climate leadership.
• What You Can Do: Research your bank. Use platforms like BankTrack and Switch It Green to find better options. Changing banks is easier than you think.
• Your Money = Your Vote: Every pound you deposit supports a future. Make sure it’s one you believe in.

🎧 Best Moments

• “That’s like a rapist saying, ‘Yeah, I only raped one person. There were 20 others I could have raped, but I didn’t. So I'm good.’ It’s madness, isn’t it?”
• “The morality of this is disgusting. This isn’t just greenwashing. It’s blatant disregard for our climate crisis, for our beautiful planet.”
• “If you are banking with any of these banks, you are indirectly supporting the climate crisis... because it is your money they are doing this with.”
• “People said veganism would never take off. Look at us now. Same thing with your money – small changes make seismic shifts.”
• “Every single pound that you deposit is a vote for the kind of world you want to live in.”

🔗 Ethical Banking Resources

• BankTrack – Find a Better Bank Discover banks that prioritise ethics over profit, avoiding investments in fossil fuels, human rights abuses, and environmental destruction. 👉 Banktrack
• Switch It Green Evaluate UK banks based on their fossil fuel investments and find greener alternatives. 👉 Switchit
• Make My Money Matter – Go Green Learn how to switch to a fossil-free bank and make your money matter for the planet. 👉 Make My Money Matter
• Bank.Green – Ethical Bank Finder Explore banks that align with your values and avoid financing climate breakdown. 👉 bank.green
• Hubbub – Switch to a Green & Ethical Bank Guidance on moving your money to banks that support positive environmental and social initiatives. 👉 Hubbub

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://theketovegan.life Watch here: https://www.youtube.com/@TheKetoVegan/podcasts Facebook group: https://www.facebook.com/groups/821471059206067 Email: rachelghinn@gmail.com

🍔 Was it easy being keto vegan in Scotland's capital? 💸 What did I find at Gatwick Airport at 5:30am that didn’t break the carb bank? 🚌 How much does it actually cost to take the bus around Edinburgh? Spoiler: it's shockingly cheap. 🧀 And what on earth is a plant-based haggis fritter doing on my burger?

From vegan burger joints with more toppings than sense, to a Madras-hot veggie korma that nearly blew my head off, I dish the highs and the "hmm, maybe next time" moments of finding keto vegan food on the go.

Along the way, I also share:

• My go-to snack from WHSmiths (and why you should read the carb label carefully)
• The unexpected joy of coordinated bus meetups with friends
• The surprisingly lush coffee culture in the heart of tartan town
• Why the Beyond Meat burger wasn’t the best choice after three days of burgering
• And how a mushroom chilli from a local pub inspired me to recreate it at home

Plus, I give some shout-outs to:

• ✨ Burgers & Beers Grillhouse – great vegan customisation, but beware the sugary balsamic
• ✨ Ignite Indian Restaurant – hot, hearty, and very keto-adaptable
• ✨ The Festival Pub – a proper lunchtime gem for meat-free, carb-aware options

Whether you're planning your own trip to Edinburgh or just here for the keto travel inspo, you’ll get tips, laughs, and the truth about eating low-carb plant-based on the road.

👀 PS: Abraham Hicks is back in Edinburgh next July – might see you there? 📸 And yes, I did remember to take photos eventually.

🎧 Subscribe and share if you love plant-based sass with science!

#KetoVegan #VeganInEdinburgh #KetoTravel #VeganTravelUK #AbrahamHicks #LowCarbVegan #PlantBasedTravel #KetoVeganEats #ScotlandVeganEats #TravelPodcast #VeganPodcast #VeganOnTheGo #KetoVeganFoodie #KetoUK #VeganUK #KetoLife #EdinburghEats #LowCarbLife #PlantBasedAdventures #KetoVeganJourney #VeganConferenceTrip #KetoVeganPodcast

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://theketovegan.life

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: rachelghinn@gmail.com

This episode was inspired by a tarot card that reminded me: we can grieve, but we must not drown. I’ll share a powerful story from my daughter’s childhood, why I stopped arguing with my mum about lamb, and what it means to clean the world’s water — physically and metaphysically.

If you're feeling frustrated, unseen, or just over everyone’s apathy — this one’s for you. You’re not alone. And you’re not powerless.

Best Moments:

“I prefer love on my plate rather than fear, sorrow, and terror and sadness.”

“It’s not just about the not understanding — it’s the indifference. Their indifference is astonishing, isn’t it?”

“The opposite of love is not hate. It’s indifference.”

“You can’t drown in grief — you’re not useful if you do.”

“Do your small but important part in cleaning the world’s water, physically and metaphysically. That will clean your heart as well.”

“We must take responsibility — but without martyrdom.”

“You’re no longer outsourcing your conscience. You’re taking responsibility for your actions.”

“Keep true to your beliefs. We attract our vibrational energy. People will start to pick up on it.”

Key Takeaways

• Feeling alone as the only vegan in your family
• Why this episode matters if you're the one who “gets it” when no one else does

• The infamous “Why can’t you eat my food?” comment

• Choosing to put love, not fear, on your plate

• Exploring the idea that indifference, not hate, is the opposite of love

• The pain of awakening

• No preaching, no burnout, no perfection

• Taking ethical action without needing guarantees

• “Stay true. Don’t match their frequency. Lead with love.”

#LoneVegan #VeganFamilyStruggles #VeganGrief #VeganSpirituality #VeganIndifference #VeganTarotWisdom #MetaphysicalVegan #VeganPodcastUK #KetoVegan #VeganHealing #EcoVegan #VeganEnvironment #VeganCommunity #VeganSupport #CompassionOverConvenience

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://theketovegan.life  

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: rachelghinn@gmail.com

You’ll learn why poor sleep messes with your hormones, slows your metabolism, spikes your cravings, and makes you store fat even if you’re smashing your macros. Plus, I’m sharing practical, real-life tips on how to reset your sleep routine — without going all monk-like.

Perfect if you’re ready to stop blaming peanut butter and start blaming your dodgy sleep schedule. 👀

🧠 What You'll Learn in This Episode:

• How lack of sleep increases ghrelin (your hunger hormone) and lowers leptin (your “I’m full” signal).
• Why poor sleep raises cortisol and stores more belly fat — especially in women over 40.
• The weird but true fact that both too little and too much sleep are linked to fat gain.
• Why even five days of bad sleep can derail your weight goals.
• How inconsistent wake times impact your fat storage more than you think.
• The real reason you raid the fridge at midnight (and it’s not just lack of willpower).
• Easy tips to reset your circadian rhythm — without giving up your life.

#KetoVegan #VeganWeightLoss #SleepAndWeightLoss #KetoUK #VeganUK #KetoOver40 #WeightLossTips #HormonesAndWeight #KetoForWomen #CircadianRhythm #KetoPodcast #VeganPodcast #SleepCravings #KetoVeganTips #FatLossSleepHack

Evidence based research for this episode:

  Bailey, B. W., et al. (2014). Objectively measured sleep patterns in young adult women and the relationship to adiposity. American Journal of Health Promotion, 29(1), 46–54.

  Deng, H., et al. (2017). Short sleep duration increases metabolic impact in healthy adults: A population-based cohort study. Sleep, 40(10).

  Chaput, J., et al. (2012). Longer sleep duration associates with lower adiposity gain in adult short sleepers. International Journal of Obesity, 36(5), 752–756.

  Liu, J., Zhu, L., & Liu, C. (2020). Sleep quality and self-control: The mediating roles of positive and negative affects. Frontiers in Psychology, 11, 607548.

  Engle-Friedman, M. (2014). The effects of sleep loss on capacity and effort. Sleep Science, 7(4), 213–224.

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://theketovegan.life

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: rachelghinn@gmail.com

Modern medicine relies on antibiotics – for surgery, infections, C-sections, even acne – yet we're on the brink of losing them. Why? Because of how we farm animals, not just how we treat humans. 🐖🐔💉

Using insights from Professor Devi Sridhar’s powerful article (link below), along with deep research into how colistin resistance spread from Chinese pig farms to UK hospitals, Rachel delivers a vital, eye-opening, and 100% vegan perspective on a crisis that affects everyone.

🔑 Key Talking Points

✅ What is AMR (Antimicrobial Resistance)? → And no, it’s not you becoming resistant to antibiotics – it’s the bacteria evolving to outsmart them! 🦠⚔️

✅ The shocking stat: Up to 80% of all antibiotics are given to animals – not people! → Livestock farming in middle-income countries is a major driver of global resistance. 🐄📈

✅ Colistin: The ‘last resort’ drug 💣 → Learn how a 2018 study traced colistin-resistant bacteria from Chinese pig farms to London hospitals – via air travel and global trade. ✈️🌍

✅ Why you can’t just “make new antibiotics” → Drug development is slow, expensive, and barely keeping up. Only 2 new classes of antibiotics have been approved since 2017. 🧪⏳

✅ Why the UK is doing better than you think 🇬🇧 → Thanks to people like Dame Sally Davies, we’re actually one of the top 3 countries globally tackling AMR. But we’re still at risk if others don’t catch up.

✅ The vegan angle 💚 → If you needed one more reason to ditch meat, this is it: industrial farming is cooking up the next pandemic-level threat in its feed troughs.

#KetoVegan #VeganPodcast #AntibioticsCrisis #AntimicrobialResistance #AMR #VeganHealth #KetoHealth #PlantBasedKeto #VeganScience #ColistinResistance #VeganAwareness #PublicHealth #FarmNotPharma #VeganKetoPodcast #KetoVeganLife #VeganFuture #RachelTheKetoVegan

📚 Article by Professor Devi Sridhar

https://www.theguardian.com/commentisfree/2025/apr/02/antibiotics-stop-working-prescription-gp-animal-farming?CMP=Share_AndroidApp_Other

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://theketovegan.life

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: rachelghinn@gmail.com

So, confession time: I was halfway through perfecting what I genuinely thought was a brand-new smoked garlic tofu cream cheese when I had a vague flashback. You know the kind—like déjà vu wearing a tofu-stained apron. A quick scroll through my own episodes later and yep… turns out I’ve already done a tofu cheese. Oops.

BUT! Before you roll your eyes and mutter “she’s lost the plot,” let me assure you—this version’s had a glow-up. It’s bolder, smokier, and comes with roasted garlic swagger. So while this may technically be Cheese 2.0, it’s also an ode to creative forgetfulness and embracing your inner culinary goldfish.

In this episode, I’ll walk you through the new take on the tofu cheese recipe—with lashings of liquid smoke and mellow roasted garlic—plus the accidental genius moments, inevitable ramblings, and why I might just need to start labelling my fridge contents and my podcast archives.

So, grab a spoon (and maybe a notepad to remind yourself later what you made), and let’s dive into this delicious little case of cheesy déjà vu.

Ingredients

• 1 16-oz block extra firm tofu
• 1/2 cup refined coconut oil
• 2 Tbsp lemon juice
• 2 Tbsp apple cider vinegar
• 2 Tbsp mellow white miso paste
• 2 Tbsp extra virgin olive oil
• 1 clove garlic
• 2 tsp sea salt
• 1/2 tsp ground black pepper
• 1/4 cup plain unsweetened non-dairy milk

Instructions

• BLEND: Add all ingredients to your food processorand process starting on a low speed and slowly increasing to high. Blend on high for about 4-5 minutes, stopping to scrape the sides down as needed. The mixture will get really smooth and shiny towards the end which is exactly what we want! If it’s not shiny yet, keep blending.
• SET: If you just want to use this cheese as a spread, transfer the mixture to a large airtight container. If you want a cheese that holds its shape on a platter or can be moulded into a log, transfer the mixture to a silicone mold or plastic-lined airtight container. Cover and place it in the fridge for at least3-5 hours to fully set.  If you’re shaping the vegan goat cheese, I would let it set in the fridge for at least 6-8 hours.
• SHAPING(optional): To make this vegan goat cheese substitute look as legit as possible, you can also mold it into those classic goat cheese logs once it’s set. Just pop the cheese out of the silicone mold or lift it out of the plastic-lined container. Then, use your hands to form the mixture into 2-4 tubes. Wrap these tubes in plastic and place them back in the fridge for at least another 60-90 minutes before serving. 
• SERVE: When you're ready and the tofu cheesehas firmed up, remove it from the fridge and unwrap it or pull it out of the silicone mold as needed. Serve as a spread with a cheese knife onto crostini, crackers, bread, cucumbers, or all your favourite veggies. Use it to veganize all your favourite recipes that call for soft goat cheese!
• STORE: Store leftovers in an airtight container in the fridge for 5-7 days. You can also freeze leftover cheese in an airtight container for up to 8 weeks. Defrost in the fridge until thawed through. This takes about 3-4 hours depending on the size of the serving you’re defrosting.

Nutrition

Serving: 1/3 of 1 tube Calories: 125kcal Carbohydrates: 2g Protein: 2g Fat: 12g Saturated Fat: 8g Polyunsaturated Fat: 3g Sodium: 504mg Sugar: 1g From <https://www.plantpowercouple.com/recipes/vegan-goat-cheese/#recipe>

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/

#KetoVeganCheese #DairyFreeKeto #VeganCheeseLovers #PlantBasedKetoSnacks #LowCarbCheese #KetoCheeseIdeas #VeganKetoDietTips #NonDairyCheese #KetoFriendlyCheese #CheesyAndVegan #KetoCheeseBoard #VeganKetoMeals #KetoCheeseAlternatives

In This Episode, You’ll Discover:

• What 3D-printed food actually is (spoiler: it’s not made with a regular inkjet printer, but that would be hilarious).
• The companies already selling 3D-printed vegan meats—yes, you can eat 3D-printed salmon!
• How lab-grown meat is made (hint: no animals are slaughtered, but animal cells are involved).
• The ethical debate—should vegans eat lab-grown meat?
• Why customisable macros in printed food could be a keto dream.
• The potential downsides—hello, ultra-processed food concerns!

Best Moments

• "These food printers are becoming more readily available, and lots of restaurants are using them for their menus."
• "This is the amazing thing about 3D-printed food. You can add the nutrients that you want to make them more nutrient-dense."
• "Lab-grown meat is not publicly available yet, but they reckon in two years' time, we will be able to purchase it as they develop the methods."
• "Would you eat 3D-printed plant meats? And would you eat, when it's available, lab-grown meat?"

#3DPrintedMeat #LabGrownMeat #KetoVegan #SustainableFood #PlantBasedMeat #VeganKeto #FutureOfFood #MeatAlternatives #EthicalEating #UltraProcessedFood

Resources & Links:

• Read the original article: Vegan Food & Living: 3D-Printed Meat - Frankenfood or the Future? https://www.veganfoodandliving.com/features/3d-printed-plant-based-meats-frankenfoods-or-answer-to-ending-animal-suffering/?utm_medium=Social&utm_source=Facebook&fbclid=IwY2xjawJOjy1leHRuA2FlbQIxMAABHRFnhpzhZLB-Q1OmN63jZKLewBCg-XpjOmAFsl07KTQ-1eHm6S7_Qpkrzg_aem_OstLL6SAb7yayJRI0eKeqg#Echobox=1742471085

https://youtu.be/fQuooLTU2qs

https://www.bbc.co.uk/food/articles/3d_printed_food

https://vegfaqs.com/lab-grown-meat-companies/

3D Printed Plant Meats:

• https://altfarm.co/
• https://www.steakholderfoods.com/
• https://www.novameat.com/products

Final Thought:

Would you eat 3D-printed plant-based meat? And what about lab-grown meat—ethical revolution or vegan dilemma? Let me know your thoughts!

📩 Subscribe & Follow to keep up with all things Keto Vegan! 🎧

🚀 Next episode: Tofu Cream Cheese – My Attempt at Dairy-Free Cheesiness!

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://theketovegan.life

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: rachelghinn@gmail.com

🔥 Key Topics Discussed: ✅ How a ketogenic diet can help with bipolar disorder, depression, and anxiety ✅ The mental health benefits of being in ketosis – more energy, better mood, and reduced anxiety ✅ The first-ever study on keto for bipolar disorder and its mind-blowing results ✅ The challenge of being a vegan in the keto space (spoiler: it’s like wearing a scarlet letter!) ✅ The myth of being “cured” – why remission is not the same as a magic fix ✅ How cutting carbs to under 20g a day wiped out Di’s perimenopause symptoms (seriously, no hot flashes!) ✅ The emotional impact of eating animals – are we ingesting their fear and trauma? ✅ The power of metabolic psychiatry and what the experts are saying

💬 Memorable Moments 🤣 "Telling people you’re keto is hard enough. Telling people you’re vegan is even harder. But telling people you’re vegan keto? You may as well say you’re an alien!" 💡 "You could have smacked me with a spoon when I found out keto helps bipolar disorder!" 🔥 "I liked my face when it had more meat on it… Not meat! Human flesh! Damn it!" 🇬🇧 "Did you just try to say ‘bunch of bollocks’? No, no, Rachel – it’s a whole load of bollocks!" 🤯 "If you eat animals, you could be ingesting their fear. Think about that next time you sip your latte!"

📚 Resources & Studies Mentioned:

1) Dyane's new Metabolic Mind THINK+SMART Vegan Keto for Bipolar video & strategies https://thinksmart.metabolicmind.org/profile/dyane-harwood

2) Our Healing Journey with Metabolic Psychiatry podcast with Dyane and co-host Michael Belanger www.youtube.com/@OHJPodcast

3) Liz MacDowell, Dy's fave vegan keto cookbook author of three bestselling books! https://meatfreeketo.com/my-plant-based-keto-cookbooks/

4) Metabolic Mind's Vegan Keto & Mental Health article by Dy's friend Hannah Warren https://www.metabolicmind.org/blog/is-vegetarian-or-vegan-ketogenic-therapy-possible

5) Virta Health: How to eat low carb as a vegan or vegetarian https://www.virtahealth.com/blog/vegan-vegetarian-low-carb-keto

6) Virta Health: Can I eat keto and follow a vegan diet? https://www.virtahealth.com/faq/vegan-keto

7) Dr. Dominic D’Agostino's KetoNutrition blog: Plant-Based Keto Approach https://ketonutrition.org/2018-4-24-a-plant-based-approach-to-keto/


8) Dr. Dominic D`Agostino discusses the vegan/vegetarian ketogenic diet (brief video)

 https://www.youtube.com/watch?v=LX03nC3fCBc&ab_channel=KetoNutrition-Dom

9) Two Subreddit groups co-moderated by Dyane 

Bipolar Keto https://www.reddit.com/r/bipolarketo/

Metabolic Psychiatry https://www.reddit.com/r/Metabolic_Psychiatry/

10) IKRT (Integrative Ketogenic Research and Therapies) Group & Individual Courses for Metabolic Mental Health   with founder Dr. Erin Bellamy https://www.ikrt.org/metabolic-mental-health-programs

11) Hub for Metabolic Psychiatry, University of Edinburgh https://www.metabolicpsychiatryhub.com/

-----------

Dyane's Instagram: @dyaneharwood

Dyane's blog Vegan Keto for Bipolar  (Dy's blog's taking a break, but the archives are available):  https://dyaneharwood.wordpress.com/

  Dr. Dominic D`Agostino discusses the vegan/vegetarian ketogenic diet

#VeganKeto #KetoForMentalHealth #KetoAndBipolar #MentalHealthMatters #PlantBasedKeto #KetogenicDiet #VeganMentalHealth #KetoForDepression #BipolarDisorder #MetabolicPsychiatry #LowCarbVegan #KetoResearch #KetosisForBrainHealth

It’s a messy, garlicky, taste-testing adventure—complete with a blender betrayal, some questionable measuring techniques (who needs precision anyway?), and a moment where I nearly forgot the lemon. Again.

🎧 Listen in to discover: ✅ How tofu stacks up as a chickpea substitute (spoiler: silken tofu is dreamy!) ✅ The battle between miso and tahini—who wins in the flavour showdown? ✅ How to make a keto-friendly sweet chili houmous that won’t wreck your carb count ✅ My final verdict on the best low-carb houmous recipe ✅ Why my beloved food processor got fired mid-way through

🧄 "What is houmous unless it’s garlicky? I mean, really." 🥄 "Tahini is very drippy. You know what I mean?" 💨 "The sweet chili houmous wasn’t chili enough… I might need to bring out the big guns next time." 🍋 "I forgot the lemon. Again. I always forget something, don’t I!?" 🥣 "It’s all very beige, isn’t it? That’s houmous for you." 🔪 "My lovely food processor betrayed me, so out came the hand blender." 🔥 "This sweet chili houmous has a gentle kick, but next time I’ll seriously spice it up and throw in some serious heat!" 🥑 "I also made guacamole. That might be a two-minute episode. It’s really easy. Just mash and eat."

Best Moments:

✨ The "Blender Betrayal" Moment – When you had to abandon your beloved food processor because it wasn’t playing ball, and the hand blender came to the rescue. ✨ The Texture Revelation – Realising that silken tofu gave the smoothest houmous, while hard tofu kept things more rustic and "real." ✨ The Sweet Chili Triumph – When you nailed the perfect balance of sweetness and spice in your low-carb houmous. ✨ The Lemon Forgetting Tradition – When you realised, yet again, that lemon juice is an afterthought in your cooking process. ✨ The Tofu vs. Chickpea Reflection – Coming to terms with the fact that "real" houmous (aka chickpea-based) might not actually be the only way forward.

📢 #KetoVegan #LowCarbHummus #IsItKeto #KetoSnackIdeas #PlantBasedKeto #TofuRecipes #VeganHummus #LowCarbDips

👉 Subscribe, review, and share if you loved this episode. And if you try making your own keto houmous, let me know how it turns out!

✨ Next Episode Teaser: I’ll be chatting with the lovely Dy from America about how the keto diet can be truly transformative for mental health. Don’t miss it!

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/

In this episode, I break down the biggest myth about plant-based meats—the idea that they’re somehow "fake" compared to conventional meat. After my brother-in-law smugly called my veggie burger “synthetic,” I did some digging… and let’s just say, the irony is delicious.

We’ll look at what’s actually in plant-based meats, whether they count as ultra-processed foods, and—most importantly—what factory-farmed animals are pumped full of to keep them growing unnaturally fast. Spoiler alert: It’s not vitamins and love.

So, if you've ever had to defend your plant-based choices against someone eating hormone-fed, antibiotic-soaked meat, this one’s for you. Hit play and let’s set the record straight!

#PlantBasedMeat #VeganKeto #IsItUltraProcessed #FakeFoodMyths #KetoVegan #VeganVsMeat #BeyondMeat #FactoryFarming #FoodIndustrySecrets #MeatMyths

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/

Episode Research Links:

worldwildlife.org

hiddensoy2.panda.org

statista.com

tiyafoundation.com

allergyuk.org

marsbar.co.uk

chocolatetradingco.com

theallergymumsclub.com

anaphylaxis.org.uk

theguardian.com

commondreams.org

loe.org

ourworldindata.org

foodnavigator.com

tabledebates.org

reuters.com

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/

I only make chocolatey treats at Christmas, so will I even remember how to make these brownies next year? 🤔😂 Tune in to find out—and maybe grab a recipe or two! 📝👩‍🍳

#KetoVegan #FestiveBakes #LowCarbIndulgence #KetoBrownies #ChristmasCatering #VeganChocolate

Recipe:

Serves: 16

Ingredients

• 60g ground almonds (almond flour)
• 40g cocoa powder
• ½ teaspoon baking soda/ bicarbonate of soda
• 100g truvia for baking brown sugar – can’t seem to get hold of this anymore!
• ½ teaspoon salt
• 90g chocolate, roughly chopped – Nibble – divinely dark Madagascan chocolate chips
• 30g coconut oil
• 90g smooth peanut butter
• 30g maple syrup
• 1 teaspoon vanilla extract
• 2 flax eggs: 2 tablespoons ground flax mixed with 5 tablespoons water, mixture needs to sit for 15 minutes
• 100g chocolate, roughly chopped
• 70g Walnuts chopped

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/

I doubled the following ingredients:

• 100 g dark chocolate with a minimum of 80% cocoa solids
• 60 ml butter
• 1 pinch salt
• 60 ml peanut butter
• ½ tsp vanilla extract
• 45 g  finely chopped hazelnuts

Instructions

1. Melt chocolate, butter and peanut butter in the microwave – half power, 2 minutes, stir then one more minute.
2. Add all remaining ingredients except the nuts and blend until incorporated.
3. Pour into a small greased and lined baking dish lined with parchment paper, no bigger than 4 x 6" (10 x 15 cm).
4. Top with the finely chopped hazelnuts. Put in the refrigerator to chill.
5. When it is set, cut into small squares with a sharp knife. Remember, keep these and all treats small — no more than a 1x1 inch square. Store in the refrigerator or freezer.

#KetoVegan #LowCarbChocolate #KetoSnacks #SugarFreeTreats #VeganDesserts #ChocolateLover #KetoBaking #HealthyIndulgence #PeanutButterLovers #EasyKetoRecipes

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/

We’ll talk about the science, the stubbornness, and the sheer ridiculousness of people burying their heads in the sand (probably next to a factory farm). But don’t worry—it’s not all doom and gloom. Expect a hefty dose of sarcasm, some well-placed eye rolls, and a few laughs as I dismantle the nonsense. If you’re tired of defending your vegan keto lifestyle to people who “could never give up cheese,” this episode is for you.

🎧 Tune in, share with your meat-eating mates (if they dare), and let’s get real about why the world needs to wake up.

#VeganRant #KetoVegan #PlantBasedLiving #WhyGoVegan #VeganVsMeat #VeganKetoPodcast #SustainableEating #VeganHealth #MeatIsBad #VeganDebunked #EcoFriendlyDiet #LowCarbVegan

Disturbing links – watch or read at your own risk: Slaughterhouse workers confess on camera | Nowhere to Run - Short Documentary https://youtu.be/sWyK389BJoI?si=f8S1gNMmkGO64M4I China sacrificed dogs to ensure construction safety. https://youtube.com/shorts/J_qL8aOKS1U?si=vwup3bRzRCZVCxBC Cow chases after her calves https://youtu.be/OOXFm2-wty4?si=7MbuB8SclaAzl3FM

Other links saying the same message but much better! https://www.instagram.com/reel/DDzFHpuMxv_/?utm_source=ig_web_copy_link https://www.instagram.com/reel/DCzLw7NvBCl/?utm_source=ig_web_copy_link https://www.instagram.com/reel/DFfXyN-ydcz/?utm_source=ig_web_copy_link 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/

Join me as we chat about shedding what no longer serves you (hello, Year of the Snake!), celebrating what went well in 2024, and setting realistic hopes for 2025. Whether you’re aiming for more sleep, less stress, or just surviving January without bingeing, this episode is for you.

So, grab a cuppa, take a breath, and let’s create a year of Positive Thinking, Positive Actions, and Positive Interactions—one realistic step at a time.

#NewYearResolutions #ResolutionFails #PositiveThinking #ChineseNewYear2025 #YearOfTheSnake #VeganKetoPodcast #SelfReflection #KetoVeganLifestyle #MindfulLiving #IntentionsOverResolutions

Valuable Resources

• Book by Louise Hay & Robert Holden: Life Loves You. https://www.hayhouse.co.uk/life-loves-you-pb
• 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 this episode of The Keto Vegan podcast! Today, I’m diving into the spicy, tear-inducing world of horseradish. If you’ve ever been frustrated by the cost of vegan horseradish (and the fact that it’s often only available online), this episode is for you! I’ll share how I’ve taken matters into my own hands to whip up a delicious, creamy vegan horseradish sauce. From homemade sour cream to prepping the fiery root itself—yes, there were tears, painful tears! I’ve got all the tips to make this condiment at home. Let’s get grating!

Learn how to make your own vegan horseradish sauce from scratch with this easy, budget-friendly recipe. In this episode, I’ll walk you through:

• Why store-bought vegan horseradish isn’t worth the expense.
• The ingredients you’ll need, including:
  • Horseradish root (the star of the show).
  • DIY vegan sour cream (made with Elmlea Plant Double, lemon juice, and vinegar).
  • Orgran No Egg as the perfect egg replacer.
• Step-by-step instructions for making vegan sour cream and preparing the horseradish root.
• Safety tips for handling horseradish—trust me, get some googles!
• Storage tips to keep your horseradish fresh for up to a month or frozen for longer.

Whether you’re looking for a fiery kick to your roast veggies or a creamy condiment for your sandwiches, this homemade horseradish sauce is a game-changer for any vegan kitchen.

#KetoVegan #VeganHorseradish #HorseradishSauceRecipe #HomemadeVeganRecipes #PlantBasedCooking #VeganCondiments #LowCarbVegan #DairyFreeRecipes #DIYVeganSauce #HorseradishRoot

#VeganHorseradish #HomemadeCondiments #KetoVeganLifestyle #VeganSauces #LowCarbLiving #PlantBasedKeto #DIYRecipes #CreamyVeganSauce #BudgetFriendlyVegan #SpicyAndVegan

Links Mentioned:

• Orgran No Egg Replacer
• Elmlea Plant Double Cream

Subscribe to The Keto Vegan podcast for more delicious plant-based keto recipes, tips, and hacks. Let me know how your horseradish turns out—tag me on social media with your creations!

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/

It all started with my mission to craft the ultimate vegan cheese using tofu—rich, creamy, and totally keto-friendly. But here’s the twist: somewhere along the way, I stumbled upon a recipe tweak that led to a surprise discovery—a keto houmous! Yes, you heard that right. It’s smooth, garlicky, and perfect for those low-carb crackers or crudites.

In this episode, I’ll share the step-by-step process for both recipes, the lessons learned along the way, and a few tips to elevate your vegan keto game. Whether you’re here for the cheese, the houmous, or just a bit of culinary inspiration, you’re in for a treat.

So grab your apron, and let’s get stuck in! By the end of this episode, you’ll be ready to whip up two versatile and downright delicious creations to add to your keto vegan repertoire.

Ingredients

• 1 16-oz block extra firm tofu
• 1/2 cup refined coconut oil
• 2 Tbsp lemon juice
• 2 Tbsp apple cider vinegar
• 2 Tbsp mellow white miso paste
• 2 Tbsp extra virgin olive oil
• 1 clove garlic
• 2 tsp sea salt
• 1/2 tsp ground black pepper
• 1/4 cup plain unsweetened non-dairy milk

Instructions

• BLEND: Add all ingredients to your food processorand process starting on a low speed and slowly increasing to high. Blend on high for about 4-5 minutes, stopping to scrape the sides down as needed. The mixture will get really smooth and shiny towards the end which is exactly what we want! If it’s not shiny yet, keep blending.
• SET: If you just want to use this cheese as a spread, transfer the mixture to a large airtight container. If you want a cheese that holds its shape on a platter or can be moulded into a log, transfer the mixture to a silicone mold or plastic-lined airtight container. Cover and place it in the fridge for at least3-5 hours to fully set.  If you’re shaping the vegan goat cheese, I would let it set in the fridge for at least 6-8 hours.
• SHAPING(optional): To make this vegan goat cheese substitute look as legit as possible, you can also mold it into those classic goat cheese logs once it’s set. Just pop the cheese out of the silicone mold or lift it out of the plastic-lined container. Then, use your hands to form the mixture into 2-4 tubes. Wrap these tubes in plastic and place them back in the fridge for at least another 60-90 minutes before serving. 
• SERVE: When you're ready and the tofu cheesehas firmed up, remove it from the fridge and unwrap it or pull it out of the silicone mold as needed. Serve as a spread with a cheese knife onto crostini, crackers, bread, cucumbers, or all your favourite veggies. Use it to veganize all your favourite recipes that call for soft goat cheese!
• STORE: Store leftovers in an airtight container in the fridge for 5-7 days. You can also freeze leftover cheese in an airtight container for up to 8 weeks. Defrost in the fridge until thawed through. This takes about 3-4 hours depending on the size of the serving you’re defrosting.

Nutrition

Serving: 1/3 of 1 tube Calories: 125kcal Carbohydrates: 2g Protein: 2g Fat: 12g Saturated Fat: 8g Polyunsaturated Fat: 3g Sodium: 504mg Sugar: 1g From <https://www.plantpowercouple.com/recipes/vegan-goat-cheese/#recipe>

https://www.plantpowercouple.com/

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/

#KetoVeganCheese #DairyFreeKeto #VeganCheeseLovers #PlantBasedKetoSnacks #LowCarbCheese #KetoCheeseIdeas #VeganKetoDietTips #NonDairyCheese #KetoFriendlyCheese #CheesyAndVegan #KetoCheeseBoard #VeganKetoMeals #KetoCheeseAlternatives

I’ll share my thoughts on The Cosy Club’s vegan-friendly options (recommended by Poppy instead of our usual spot, The Vegan Kitchen Diner), how I managed to stick to my keto vegan lifestyle, and my tips for navigating menus when dining out. Whether you’re looking for vegan restaurant inspiration or curious about balancing keto on special occasions, this episode has something for you. Plus, you’ll get a little family fun and festive flair to brighten your day.

Grab a glass of pinot noir or keto soft drink and let’s dive in!

#KetoVegan #VeganDiningOut #BirthdayLunch #TheCosyClub #KetoFriendlyRestaurants #VeganOptions #LowCarbLife #KetoVeganPodcast #PortsmouthDining #PlantBasedKeto #KetoVeganTips #KetoBirthday #VeganKetoDining #FestiveFamilyFun

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/

I’ll take you behind the scenes of my kitchen triumphs (and a few near-disasters), share tips for making keto vegan dishes that impress, and reveal the drink choices that kept everyone happy—except for that lonely, untouched Porn Star Martini.

Whether you’re planning your own celebration or just curious how to make a show-stopping keto vegan feast, this episode is packed with ideas, laughs, and plenty of chocolate. Grab a glass of your favourite low-carb drink and join me for this birthday bonanza! 🎉

The Menu

Chocolate Cheesecake

I used an 8” square dish,

• 150g almond flour
• 40 cocoa powder
• 40g sugar free sugar
• 100g melted butter

Filling:

• 225g chocolate melted
• 300g cream cheese
• 100g sugar
• 2tsp vanilla essence
• 2tbs cocoa mixed with:
• 500ml double cream – Elmlea plant double

On reflection I should have added more chocolate to this – it was really good, but not quite chocolatey enough.

Lemon Mousse

• 750ml
• 600g Violife Cream Cheese
• 75g sugar free sugar
• 2 lemons – zest and juice

Whip cream first Beat Cream cheese and sugar Then whip all together Add juice and zest of lemons and keep whipping until firm.

On reflection – don’t bother adding the cream cheese – it didn’t need it. Just sugar, cream and lemon juice should make it a good enough consistency but make and eat on the same day.

Chestnut Stuffed Mushrooms

• 900g Chestnut Mushrooms
• This Isn’t Bacon Lardons x 2
• Sainsburys FF cream cheese – 3 pots
• Smoked paprika
• Garlic granules
• Chives chopped

Roasted Celeriac

Juicy Marbles Loin – lightly season and sit for at least an hour before roasting.

Roasted tomatoes on the vine with thyme

Artichokes, garlic and rosemary

Asparagus (add butter and seasoning).

Drinks:

Cocktails 3 options and make sugar free when you can or don’t drink those with sugary liqueurs in. Hugo – best option for keto, Espresso Martini – the worst thing about that is the Kahlua, Porn Star Martini – a definite no but had it for my guests but no one drank it anyway!

Red wine – pinot noir Crémant Beer for anyone who wanted White and rose wine – always opt for dryest you can find G&T

#KetoVegan #KetoVeganPodcast #KetoBirthday #VeganBirthdayFeast #KetoDesserts #VeganCheesecake #LowCarbVegan #KetoVeganRecipes #PlantBasedKeto #KetoPartyFood #VeganEntertaining #ChocolateCheesecake #StuffedMushrooms #KetoDrinks #KetoFriendly

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/

From the absurd stereotypes of vegan dining (“unicorn sprouts,” anyone?) to the biological truths about humans as herbivores, I’ll tackle the misconceptions head-on. Along the way, I’ll dive into why the strongest animals in the world (think gorillas and elephants) don’t eat meat, and why our own bodies are designed for plant-based eating.

But it’s not all science and statistics. We’ll talk about the ethical paradoxes of caring deeply about the environment while still eating meat and hear from those on the front lines of food production—slaughterhouse workers. This episode is a mix of facts, humour, and raw truths designed to make you think, laugh, and (hopefully) act.

If you’re concerned about the planet, curious about veganism, or just here to hear someone vent about being the token vegan at dinner parties, you’re in the right place.

Key Takeaways

• Vegan protein
• Plant-based diet
• Animal rights
• Environmental impact of diet
• Herbivore biology
• Ethical eating
• Sustainable nutrition

Valuable Resources

• #plantbasednews @antiagingmission Is this the most convincing argument for humans being herbivores? 🫣 https://www.instagram.com/reel/C_skzYLoTNC/
• Chef who loves animals: https://www.instagram.com/reel/DA1P3OKuPnK/?igsh=MzcycDJqYXYwN29r
• Confessions of Slaughterhouse Workers: https://www.instagram.com/p/DCHE3rNq5is/?igsh=MWY5eG01YTI2MHcxcQ%3D%3D

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/

#VeganTruth #PlantBasedLife #SustainableEating #VeganPodcast #NutritionFacts #EthicalEating #WhereDoVegansGetTheirProtein #VeganHumour #VeganMythsDebunked #PlantBasedProtein #VeganBiology #StrongVeganAnimals #KetoVeganPodcast #SaveThePlanetGoVegan #VeganForTheEnvironment #VeganProteinSources #SlaughterhouseTruths

The Highlights:

• Where to Buy: You can find Juicy Marbles, Redefined, and Oumph! meats from Iceland, Ocado, and MightyPlants.com.
• Carb Counts & Nutritional Info: Each product has been chosen for its keto-friendly macros, so you can enjoy without compromising your low-carb goals.

Product Spotlight:

• Juicy Marbles Filet Steaks (226g, £12): 2.4g carbs, 7g fat, 18g protein
• Juicy Marbles Whole Cut Loin (756g, £28): 2.4g carbs, 7g fat, 18g protein
• Juicy Marbles Bone-In Ribs (500g, £22.13): 2.1g carbs, 11g fat, 20g protein
• Oumph! Chunk: 0g carbs, gluten-free
• Redefined Plant-Based Beef Flank Cut (200g, £8.65): 6g carbs, 9g fat, 26g protein

My DIY BBQ Seasoning: Store-bought BBQ seasoning often has around 24g of carbs per 100g due to added sugars. I’ve crafted my own low-carb, keto-friendly BBQ blend using ingredients like smoked paprika, dried onion, tomato powder, and Truvia for Baking Brown Sugar as a low-carb sweetener. It’s perfect for seasoning your favourite plant-based meats!

#KetoVegan #PlantBasedMeats #LowCarbVegan #JuicyMarbles #RedefinedMeat #Oumph!Meat #HomemadeBBQSeasoning #GlutenFreeKeto #VeganProtein #KetoRecipes #HealthyVegan #PlantBasedKeto #VeganDiet #VeganLowCarb

Valuable Resources

https://mightyplants.com/ https://Iceland.co.uk https://uk.juicymarbles.com/ https://www.redefinemeat.com/uk/ https://oumph.net/uk/

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/

Topics Covered in This Episode:

• Is Houmous Keto? – The carb content of houmous and when it fits into a keto vegan diet.
• Peanut Butter – Is it keto-friendly, and which brand is best?
• Coconut Flour and Other Keto Flours – Learn about the carb content and keto compatibility of coconut and almond flour.
• Fruits on a Keto Diet – Which fruits are low-carb enough for a keto vegan diet?
• Other Popular Vegan Foods – Soy sauce, quinoa, seitan, oat milk, and dark chocolate—are they in or out?

Why This Episode? The keto vegan lifestyle is full of delicious plant-based foods, but it can be hard to tell which ones will fit into your macros. This episode will give you clear carb counts and practical insights to help you make the best choices for your diet. So, if you’re wondering, “Is houmous keto?” or “Can I eat tomatoes on keto?” this episode will give you the answers!

Key Takeaways:

Carb content per 100 grams::

1. Houmous - Leon Velvety: 7.4g, Sabra extra 9g, Romana’s 10.3
2. Peanut butter - Hubbard’s 8g, Sainsbury’s crunchy 12.8, Sainsbury’s smooth 13.7
3. Coconut flour - 31.1g
4. Fruit (average)

• Berries - raspberries 4.4, blackberries 4.9, strawberries 5.8, blueberries 8.7g
• Banana - 23g

I hope you enjoy the episode! Don’t forget to subscribe for more keto vegan tips and share with friends who are exploring this lifestyle. And if there are any foods you want covered in future episodes, leave me a comment or send a message. Thanks for listening!

Valuable Resources

For the FREE extensive list of foods with their carb, fat and protein count, go here: https://docs.google.com/spreadsheets/d/1YvPrfttfKEM0_02eSlECgdFnlkvAf7sgcXBHNhwcUwU/edit?usp=sharing

Here’s the video to show you how to manipulate the Keto Vegan Google Sheet: https://drive.google.com/file/d/1WWch-7UkqIL3iiHpIJGLkYwkjbi_C8RI/view?usp=sharing

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/

#KetoVegan #IsItKeto #KetoHoumous #LowCarbVegan #KetoFriendlyFoods #VeganKetoDiet, #VeganProtein #KetoSnacks #PlantBasedKeto.

“When we get out of our heads and get into our breath and our body we will find the centre, the beautiful core that is love, that we are…”

“We are diamonds, covered in shit, and we try to polish the shit to make the shine come out, basically we need to get rid of the shit!”

“We cannot love anyone else unless we love ourselves.”

Valuable Resources

Abraham Hicks subscription and book: The Law of Attraction. Ask and It Is Given. https://www.abraham-hicks.com/ 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/

Did you know that from October to March, the lack of sunlight here means we’re unable to produce enough vitamin D naturally? This is a crucial piece of the puzzle because vitamin D helps our bodies absorb calcium, which is vital for maintaining strong bones. But don't worry, there are plant-based🪴 ways to make sure we're covered. We’ll also explore vegan-friendly sources of vitamin D and supplements, including the best options for those of us who want to avoid animal-derived ingredients like sheep-grease!! Yuck! 😝

So, grab a cozy blanket and a nice Pinot-Noir 🍷as we explore how to maintain our bone health in the cold months—and remember, you don’t need to compromise on your vegan lifestyle to get the nutrients your body needs! Let's get into it.

Key Takeaways

• A microgram (mcg) is 1,000 times smaller than a milligram (mg). The word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg). Sometimes the amount of vitamin D is expressed as International Units (IU). 1 microgram of vitamin D is equal to 40 IU. So 10 micrograms of vitamin D is equal to 400 IU.]
• Many Vitamin D supplements are made from the oil of sheep’s wool – basically Sheep Grease! No matter how well looked after these sheep are I think that’s a ‘NO’ from me!
• How much Vit D should we supplement in the winter every day?

Best moments

• “Thank you to our amazing vegan plant-based companies that are producing for us so many wonderful proteins.”

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
• Eric Berg Vitamin D Toxicity: Is This a Danger? https://www.facebook.com/watch/?v=3286216338364128&rdid=eF38lMc38ygCfGd5
• The Big Lie about Vitamin D – Dr. Eric Berg DC https://www.facebook.com/watch/?v=419978437691215&rdid=HNZWX6ZRpMzJ2JqR
• Mayo Clinic Proceedings: “Vitamin D Is Not as Toxic as Was Once Thought: A Historical and an Up-to-Date Perspective” May 2015: https://www.mayoclinicproceedings.org/article/S0025-6196(15)00244-X/fulltext
• MayoClinic: What is vitamin D toxicity? Should I be worried about taking supplements? Answer From Katherine Zeratsky, R.D., L.D.
• https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-toxicity/faq-20058108
• com: Common Symptoms of Vitamin D Deficiency and How to Treat Them https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms#_noHeaderPrefixedContent
• The Greasy Truth Behind Vitamin D https://ora.organic/en-gb/blogs/news/the-greasy-truth-behind-vitamin-d?srsltid=AfmBOop_uHAJZdQv-XzJTTaV6ocUf1wRdrDJPNf9I_Iu9jZZ1tDFsJFn
• What is lichen? https://ora.organic/blogs/news/what-is-lichen
• NHS: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
• WebMD Vitamin D - Uses, Side Effects, and More https://www.webmd.com/vitamins/ai/ingredientmono-929/vitamin-d

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/

Ingredients:

¼ cup Truvia for Baking Caster sugar to go with ½ litre of vodka Peel the oranges, don’t use the juice, just the peel. Raspberries – 2 packs. Every day give a good shake – make sure you have an airtight container (unlike me!)

• Cinnamon oil and peppermint oil are fragrant ways to stop ants coming into your home.
• Pinot Noir is the red wine of my choice! Ketosis not affected by it at all (weeing on those sticks again!)
• Vegans against head-lice: Self-Defence is the only way!
• What do vegan parents do when their children have head-lice?
• “What do vegans do about headlice?” “Not eat them!!”
• “You want to remove the eggs as well as the nits!!”
• “Lice are parasitic insects that infests the hairs of the human head and feed from blood from the scalp.” Sounds good doesn’t it”

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/

Thai green curry

• 3 packs of Pressed Tofu 3x280g Carbs 9.24g          Fat 65.52g
• 400g baby button mushrooms Carbs 0                 Fat 0g
• Green Curry Paste (Thai Taste) Carbs 12.5g           Fat 3g
• 250g Pak Choi Carbs 4.5g            Fat 0g
• 2 Aubergines Carbs 8g               Fat 0g
• 1 Green Bell Papper Carbs 2.5g            Fat 0g
• 1 pack spring onions 100g Carbs 2.9g            Fat 0g
• 8 cloves garlic Carbs 1g                Fat 0g
• 3 cans coconut Milk (400ml per can) Carbs 32.4            Fat 177.6g
• 2 cans water chestnuts (225g per can) Carbs 22.5            Fat 0g
• Cauliflower florets 900g bag Carbs 31.5             Fat 0g
• TOTAL Carbs 127.04         Fat 246.12

Made 26 portions. Per portion:                             Carbs 4.9g            Fat 9.5g

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/

We dive into why diets so often fail, with 95% of people regaining lost weight due to restrictive eating and biological changes that make weight loss harder. We also discuss the psychological toll of obesity, where 82% of people blame themselves for their condition, leading to shame and missed opportunities for help.

But it’s not all bad news. We introduce the vegan keto diet as a sustainable solution for weight loss, focusing on nutrient-dense, plant-based foods. Throughout the episode, we share practical tips on how to implement this lifestyle and tackle common dieting challenges.

We also look at the role of the food industry in promoting ultra-processed foods 🍩🍧 and the need for stricter regulations to protect public health, especially for children. With personal stories and real-world advice, this episode offers both insight and inspiration for those looking to make healthier changes.

Information Links from Episode

Are you 7x more likely to die from obesity than smoking? I did my research AFTER the episode! 🤦‍♀️. Here’s the research. I wasn’t completely wrong – it may not be 7x but it is growing:

• The Health Risks of Obesity https://www.rand.org/pubs/research_briefs/RB4549.html
• Obesity Is More Deadly Than Smoking – Here’s Why https://www.orlandohealth.com/content-hub/obesity-is-more-deadly-than-smoking-heres-why

Dy’s Episode – Mental Health and Keto. #18 How Keto Vegan Changed Dy’s Life: A Bipolar Survivor’s Story

• YouTube https://youtu.be/BXunW-tBQtA
• Podcast: https://www.podbean.com/eas/pb-58udh-14e9e3c

Research for this episode:

Weight-Loss Statistics 2024 March 29th 2024 US article https://www.greatgreenwall.org/supplements/weight-loss-statistics/

Diet Failure Statistics 2024 – US article https://www.greatgreenwall.org/supplements/diet-failure-statistics/

UK children shorter, fatter and sicker amid poor diet and poverty, report finds The Guardian March 29, 2024 https://www.theguardian.com/society/article/2024/jun/19/uk-children-shorter-fatter-and-sicker-amid-poor-diet-and-poverty-report-finds

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/

In this episode I talk about my personal experiences of how I best lose weight. And, surprise, surprise, it’s nothing to do with the food. It’s ALL about the mindset!  We all know what to do to lose weight, so why don’t we do it consistently? It’s about taking full responsibility and recognising that every moment is a choice.

In this episode, I also discuss about the book “Whole Brain Living” by Jill Bolte Taylor. This fascinating book explores the four different characters in our brain and their unique roles. One of these characters, Character 2, is responsible for so much of our behaviour and choices!

Join us as we explore these topics and more, helping you navigate the keto vegan lifestyle with confidence and joy. Let’s get started! 🎧🌿

#IAmEnough #There is nothing more important that you feel good. Abraham Hicks

Jill Bolte Taylor

• Website: https://www.drjilltaylor.com/
• Ted Talk “My Stroke of Insight” on YouTube https://www.youtube.com/watch?v=UyyjU8fzEYU
• Book from Amazon: https://www.amazon.co.uk/Whole-Brain-Living-Anatomy-Characters/dp/1788176987/ref=tmm_pap_swatch_0?_encoding=UTF8&dib_tag=se&dib=eyJ2IjoiMSJ9.-MaUtN3U7u5Ee9FUN1IaKHklKWpTR3k2x_cs3CqbD6MIFvrJJhlpbqPTUHm5BmGkVbSWmhg6sh-2-6ObuvzsqlQANwyAiPDUJzcwo6ACVqA.grUmQbacktSmLWHF-LriXNeTQhMG1NEl9LyIxb5Gizc&qid=1725458160&sr=8-1

Valuable Resources

• Links to my Ghinn’s Tonic blog on the brain: https://www.rachelgtherapy.co.uk/our-incredible-brain
• My @RachelGhinn YouTube channel with various visualisations and trances: https://www.youtube.com/@rachelghinn
• 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/

Now, my expectations were sky-high—after all, I’d been drooling over their dishes for months! Did Mangosteen live up to the hype? Well, it didn’t quite reach the lofty heights I’d imagined, but it was still a good experience, and I’m already planning my next visit. In this episode, I’ll be diving into what we ordered, what we loved, and what could have been a bit better. Let’s get into it!

Valuable Resources

Mangosteen links:

https://www.facebook.com/Mangosteensouthsea

https://www.mangosteensouthsea.co.uk/

https://www.mangosteensouthsea.co.uk/lunchmenu

https://www.mangosteensouthsea.co.uk/gallery

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/

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

The Science:

• Sugar addiction: the state of the science https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5174153/
• Is Sugar More Addictive Than Cocaine https://www.ramsayhealth.co.uk/blog/lifestyle/is-sugar-more-addictive-than-cocaine
• Sugar Is a "Drug" and Here’s How We’re Hooked https://www.healthline.com/health-news/addiction-sugar-acts-like-drug-in-the-brain-and-could-lead-to-addiction-091813
• Is Sugar a Drug? Addiction Explained https://www.livescience.com/40749-addiction-drugs-sugar.html
• Sugar addiction: pushing the drug-sugar analogy to the limit https://pubmed.ncbi.nlm.nih.gov/23719144/
• Is Sugar Addictive?  https://www.psychologytoday.com/intl/blog/cravings/202209/is-sugar-addictive

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/

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/

Armed with more preparation than her previous school trip to Paris, Rachel navigated the festival with high hopes for abundant vegan food stalls. Despite the limited options, she successfully maintained her keto vegan diet throughout the event. The few days spent at the festival were incredibly relaxing, and to everyone's surprise, the English weather was delightfully pleasant.

Join Rachel as she shares her experiences, challenges, and tips for staying keto vegan while enjoying festival life.

This is before Rachel launched the podcast but was recording as much as she could for future episodes.

Rachel has waited until she retired from teaching before allowing this one to go ‘out there’. Definitely not acceptable to show students a tipsy teacher!

• She’d had a G&T before she started!
• She wasn’t using measures.
• She makes a mess
• She swears
• She’s gets it wrong more than once

Best Moments

• “I can feel it getting colder, as I’m shaking. Coffee is still going everywhere!” “Let’s just taste that to see what it is like and see how cold it is.”
• Luke: “When does the sugar-syrup go in?”
• “And it helps to put the sugar syrup in as well!!!!”
• “hmmm, that was too much sugar syrup, I don’t like things too sweet.”
• “This could be one of the bloopers reels!”
• “Hey, it’s Rach, the vegan martini!”
• Luke: “You can be a vegan martini, you can identify as whatever you want!”

Frangelico – carb count in 1oz of Frangelico there are 11g of carbs!!!!!!!

Sugar free syrups: Amazon do a selection.

Frangelico link – I’m not giving a link because it’s almost pure sugar!

Kate's transition to veganism has been a transformative journey. Starting as a vegetarian at 16, she spent years gradually moving towards a fully vegan lifestyle. For the past eight and a half years, Kate has embraced veganism wholeheartedly. This journey was profoundly influenced by her mother and Kate's unwavering love for animals, which began when she was a typical little girl who adored animals but, paradoxically, also ate them.

A pivotal moment for Kate was when a friend pointed out, "If I eat an animal, that animal needs to die!" This simple yet powerful statement sparked a deep reflection in her. Kate realized she had been misled by marketing propaganda, which portrayed a false narrative of happy farm animals. She recalls with shame how she once consumed up to 21 free-range organic egg whites a day, believing it was a humane choice.

The turning point came when Kate watched the documentary "Cowspiracy." It was then she understood that if she was vegetarian for the animals, she had to be vegan for the animals. Despite her fears of losing the muscular physique she had sculpted over two decades, Kate chose to prioritize her integrity and the well-being of animals over her vanity. And spoiler alert—only good things happened!

Throughout her journey, Kate's core emotional states of freedom, integrity, and passion have driven her. As a personal trainer, she emphasizes the importance of clarity in one's goals and the intense emotional connection to the "why" behind those goals. Kate's story is a testament to the power of aligning one's actions with their deepest values and the profound positive impact it can have.

Join us as we dive deeper into Kate Galli's inspiring journey to veganism, her dedication to animal rights, and her passion for helping others achieve their health and fitness goals through a compassionate lifestyle. This is an episode you won't want to miss!

Best Moments

• “I was that typical little girl that loved animals and ate animals”
• When Kate was 16 a friend said to her: “If I eat an animal that animal needs to die!”
• “I’d been lied to. I believed the marketing propaganda ‘nothing to see here, our cows are happy, our chickens are happy’. I bought free range organic eggs, I’m ashamed to say I ate up to 21 free range organic egg whites a day!”
• “The documentary was Cowspiracy, I had no choice! I realised if I was vegetarian for the animals I must be vegan for the animals.”
• I was fearful, I thought this body I’d sculpted over two decades … I thought I’m going to lose muscle, I’m going to gain fat, I’m going to get all weak. But it’s about more than my vanity, so I became vegan. Spoiler it’s only good stuff that happens”
• The personal trainer in me always goes back to getting really clear on what your goal is, and the why of your goal, and the huge emotional intensity attached to that ‘why’.

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

Guest Bio: Kate Galli Personal Trainer - Vegan Health Coach Website: http://www.strongbodygreenplanet.com To help you create a BODY and LIFE you LOVE by successfully managing your TIME and your MIND.

Kate’s book/journal – click on this link: My Plant Positive Journal is Available NOW. “In this journal you will learn how to consistently prioritise food, exercise and other healthy habits that build on each other to have a compounding and lasting effect. 

Plus, if you are up for it - and I hope you are, I have geared these habits towards living a healthy, plant-based lifestyle.” Kate’s Podcast: PODCAST: Healthification

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/

For her carb-loving friends, Rachel has some classic summer staples—potato salad and corn on the cob.

So, grab your sunscreen, pull up a chair, and let's get cooking! This is "The Keto Vegan," where we make summer lunches so good, even your non-keto friends will be asking for seconds.

Key Takeaways 

• Satay chicken with satay sauce
• Chilli in stuffed peppers
• Keto coleslaw – no carrot, red cabbage, celeriac.
• Potato salad for the guests, not keto!
• Corn on the cob – also not keto and for the guests

Best moments 

• “I hope it’s going to be easy… I haven’t started It yet!”
• “It took me about 5 minutes to find this… do you remember ‘Pampered Chef’?
• The problem with ordering online, you can’t pick, but it’s easy for time.”
• “I’m sure I’m forgetting something, I will find out what it is as I go along.”
• “I then chopped those dodgy pepper… don’t tell those who ate it!”
• “You can tell most of my cooking isn’t tidy.”

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/

Rachel also recounts her trip to Butlins for an Adult Big Weekender. Thankfully, the food situation was slightly better due to the availability of a small kitchen, allowing her to bring her own food. Despite this, she ended up trying a not-so-great vegan burger at one of the pubs and later broke keto for a surprisingly enjoyable Vegan Royale at Burger King, which she suspects was more enjoyable due to a few too many G&Ts.

On a brighter note, Rachel shares her visit to VK Diner in Waterlooville, a fantastic spot her daughter discovered. This diner specialises in vegan ‘dirty’ food and offers a refreshing change with its extensive menu, giving Rachel more than just one or two options to choose from.

Join Rachel as she delves into these stories and reflects on the ongoing challenges and occasional triumphs of being a keto vegan in a world that's still catching up.

Key Takeaways

• In Rachel’s recent experience weddings & vegan don’t seem to go well together.
• Rachel had a bit of a rant, nothing to do with the champagne or G&Ts!
• Find out what Rachel thought of the Burger King Vegan Royale.
• The VK Diner is perfect for vegans and you can do keto there too. Link below.

Best Moments

• “I did take some smoky almonds with me just in case there was nothing else to eat.”
• “I forgot about the smoky almonds!”
• “This is my fabulous cousin.” “Who’s not keto or vegan… yet!”
• “Are you really doing a podcast?!”
• “When I went to the BBQ for my vegan food… it had all gone!”

Valuable Resources

• The VK Diner, Waterlooville: https://vkonline.co.uk/
• 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/

Heidi's story began during the challenging times of Lockdown, a period that prompted many of us to re-evaluate our health and well-being. With a strong desire to improve her physical and emotional health, Heidi embarked on a mission to develop healthier bread options. What started as a personal endeavour quickly blossomed into Heylo, a brand that has since gained recognition for its innovative and delicious low-carb, keto-friendly, and vegan breads.

In this episode, we'll delve into Heidi's motivations and the personal experiences that fuelled her passion for creating Heylo. She’ll share the ups and downs of her journey, the moments of doubt, and the breakthroughs that led to the success of her brand. You'll get a behind-the-scenes look at the creative process involved in developing these unique recipes and the dedication required to bring them to market.

But Heidi's story isn't just about bread. It's about the power of community and support. We'll explore how Heidi's personal network and the wider keto and vegan communities have played a crucial role in her journey. She'll also offer insights into the importance of diet in achieving overall well-being and how adopting a keto and vegan lifestyle has transformed her life.

If you're curious about how to integrate healthier food choices into your life, or if you're simply looking for inspiration to start your own health journey, this episode is for you. Heidi's heartfelt story is a testament to the transformative power of healthy eating and the supportive communities that make it possible.

Stay tuned as we dive into the delicious world of Heylo and learn how you can join Heidi's growing community of health enthusiasts. Get ready to be inspired, informed, and motivated to make positive changes in your own life.

Without further ado, let's welcome Heidi from Heylo to The Keto Vegan Podcast!

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

Heylo

• Facebook: @sayheylotolowcarbliving
• facebook.com/groups/weareheylotogether
• facebook.com/weareheylo

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/

Rachel embarked on this school trip with high hopes of maintaining her keto vegan lifestyle amidst the croissants and baguettes of Paris. Spoiler alert: things didn’t quite go as planned. Picture this – a devoted keto vegan in a city famed for its pastries, cheese, and all things carb-laden. It was a recipe for a few dietary detours and, let’s be honest, a lot of laughs.

As Rachel navigated the streets with her young charges, she quickly realized that finding keto vegan options in Paris is like trying to find a needle in a baguette haystack. Surrounded by excited kids and the irresistible aroma of fresh pastries, she found herself in a carb-loaded culinary whirlwind. Let’s just say, Parisian patisseries won this round, and Rachel returned home with more than just souvenirs – a few extra pounds tagged along too. Damn it!

Join us for this hilarious and heartfelt recount of Rachel’s Parisian adventure, where keto took a back seat, and veganism met its match in the form of irresistible French carbs. This episode is a delightful mix of travel tales, dietary dilemmas, and a whole lot of humour. Welcome to The Keto Vegan podcast – let's dive in!

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

Squeaky Bean https://www.squeakybean.co.uk/

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/

Tune in next week to find out about being keto vegan in Paris on a school trip – spoiler alert – it wasn’t possible!!! Find out why and what she did.

Key Takeaways

• Fibre is a type of carbohydrate that the body cannot digest. It is found in the plants we eat, such as fruits, vegetables, grains, and legumes. Fibre is essential for digestion and overall health. There are two main types of fiber: soluble fiber and insoluble fiber.
• Keto examples of soluble fibre are
  • Raspberries, blackberries
  • Brussel sprouts
  • Psyllium
• Keto examples of insoluble fibre are
  • Nuts and seeds
  • Cauliflower, green beans
• Good sources of fibre in a keto vegan diet include
  • Avocados
  • chia seeds
  • flaxseeds
  • leafy greens
  • nuts
  • seeds

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
• The Keto Vegan episode on avocados – are they vegan or not? #40 Buzzworthy Bites. https://www.podbean.com/eas/pb-f4qwp-15d9cfd
• Penang Village Chinese Restaurant, East Preston, West Sussex https://www.facebook.com/PenangVillageRestaurant/

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/

Highlights:

• Wedding Bells and Waves: Join Rachel as she sets sail to celebrate love on the high seas. Luke and Kingsley's wedding was nothing short of spectacular, with endless ocean views and love in the air.
• Keto Vegan Challenge: Rachel put her lifestyle to the ultimate test – is it possible to stay both keto and vegan on a cruise? Spoiler alert: it’s a bit like finding a needle in a haystack, but with a lot more booze!
• Drinks Aplenty: With an abundance of free booze, Rachel shares her tips on navigating the drink menu. She indulged in skinny Gin & Tonics and mostly dry champagne. Because hey, what's a cruise without a little bubbly? 🥂
• Food Adventures: From scouring the buffet to the one protein-less choice at dinner, Rachel shares her encounters with cruise ship cuisine.
• Pro Tips: Learn Rachel's top tips for staying keto vegan on a cruise. Hint: Pack some snacks and don’t be afraid to ask for what you need. And remember, there’s always salad… lots and lots of salad.

Tune In:

If you've ever wondered how to navigate the high seas with your keto vegan lifestyle intact, this episode is for you. Rachel's tales are filled with laughter, a few hiccups, and a lot of determination.

Listen now to get your dose of keto vegan inspiration, cruise ship antics, and wedding bliss. Don't forget to subscribe, rate, and review!

Whether you’re a seasoned keto vegan or just curious, Rachel’s cruise escapades will keep you entertained and maybe a bit tipsy. Cheers to good times and staying true to your lifestyle – even on the high seas! 🚢✨

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/

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/

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/

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/

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/

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/

Key Takeaways

• Two years to save the world’: UN climate chief pleads for funding
• How to save the NHS 6.7bn a year
• Going plant-based can reduce Type 2 Diabetes and certain cancers
• Prevention is better than cure
• For every million people going vegan the anticipated reduction in illness could save the NHS £121m
• Diets high in animal protein specifically can be harmful for gut health and may even raise the risk of developing inflammatory bowel disease.
• The World Health Organization has classified processed meats including ham, bacon, salami and frankfurts as a Group 1 carcinogen (known to cause cancer)
• Processed meat increases your risk of bowel and stomach cancer.
• Red meat, such as beef, lamb and pork, has been classified as a Group 2A carcinogen which means it probably causes cancer.
• If you’ve had cancer, maintaining a healthy diet can help prevent it from coming back?
• A “quantum leap” in financeis vital to help countries speed up plans to cut planet-cooking emissions.
• “When I say we have two years to save the world, it begs the question – who exactly has two years to save the world?” he said. “The answer is every person on this planet.” Simon Stiell
• “The only surefire way to get climate at the top of the cabinet agenda is if enough people raise their voices. So my final message today is for ordinary people everywhere. Every voice matters. Yours have never been more important.” Simon Stiell

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

National health executive https://www.nationalhealthexecutive.com/articles/veganism-could-save-nhs-ps67bn-year-new-research-suggests

NHS Prevention Programme (https://www.england.nhs.uk/ourwork/prevention/)

Brian Vaszily, Founder of The Art of Anti-Aging, Host of The Live Long & THRIVE Summit. https://theartofantiaging.com/wp-content/uploads/20231214003411/LLAT-Jan-24-Gut-Microbiome-Health.pdf

the cancer council. https://www.cancercouncil.com.au/1in3cancers/lifestyle-choices-and-cancer/red-meat-processed-meat-and-cancer/

Two Years to Save The World https://app.independent.co.uk/2024/04/10/two-years-to-save-the-world-un-climate-chief-pleads-for-funding-2/content.html

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/

• 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/

However, things were very different this time and her father really turned his nose up at her vegan food so she was unable to cook for them both – Rachel won’t cook meat, in fact, Rachel would prefer if no animal products came in the house at all!

Find out how things turned out and find out a little bit about her mother’s attitude to Rachel’s food too.

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

Dy’s podcast: https://www.youtube.com/watch?v=VqqJt5m4bfU

Dy's vegan keto article: https://ibpf.org/my-life-changing-vegan-ketogenic-diet-for-bipolar-disorder/

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/

While staying true to her keto vegan lifestyle, Rachel also graciously includes some high-carb options to accommodate the diverse tastes of her guests. Among these delights are savoury pastry spirals that are sure to tempt even the most discerning of appetites.

But the culinary delights don't stop there. Rachel goes above and beyond by crafting two refreshing punches to quench the thirst of her guests—a classic rum punch and an elegant elderflower gin fizz, adding a touch of sophistication to the festivities.

Join Rachel as she demonstrates that embracing a keto vegan lifestyle doesn't mean sacrificing flavour or fun. So, grab a seat, indulge your senses, and prepare to be inspired by the delicious creations in store on "The Keto Vegan" podcast.

RECIPES – make them personal to you. Do a ‘Rachel’ and simply put in the measurements you think you’ll like. Trust your instincts!

Spinach, Artichoke and Cheese Baked Dip Artichoke hearts, spinach, free-from Sainsbury’s cream cheese, garlic, lemon juice, salt and pepper, chillis, Vegan Mayo, grated cheese on top

What The Cluck Chicken Skewers Maple grove sugar free syrup, Garlic granules, Dark soy, Liquid smoke, And chilli powder if you want a bit of a kick.

Pesto Savoury Spirals Any ready rolled puff pastry, free-from Sainsbury’s cream cheese, vegan pesto, olives, capers, sun-dried tomatoes, grated cheese, and if you want a bit of kick some jalapenos

Satay Sauce lots of smooth peanut butter, 2 cartons of coconut cream, sesame oil, Garlic paste, Tamarind paste, Rice vinegar, Chili's finely chopped, Chili powder – just a little, Smoked paprika, cayenne pepper, Truvia for baking caster, Dark soy sauce, Lemon juice. chuck it all in the saucepan and heat gently stirring until smooth. Don’t let it boil unless it’s too runny and you want it a bit thicker – ideal for a dip.

Elderflower Gin Fizz Gin, elderflower gin, elderflower liqueur, sugar free elderflower syrup, sparking water, lots of ice

Rum Punch White rum, dark rum, tropical fruit juice (this is NOT keto, so if you want it keto or low carb you can use cranberry juice) and lemonade with lots of ice.

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/

As a passionate advocate for animal rights, she is very aware that she is biased towards a plant based diet. But, she also believes in the power of informed decisions. That's why she encourages you to do your own research and question everything, including, if not especially, her own opinions.

Sure, there are critics out there who point to supposed health concerns associated with veganism. But armed with evidence and research, we'll navigate through the myths and misconceptions. From concerns about micronutrient deficiencies to the benefits of supplementation, we'll separate fact from fiction.

Key Takeaways:

• Rachel looks at ‘risks of following a vegan diet’ and the risks of eating meat.
• Rachel likes to look for evidence and research.
• The main criticisms of a vegan diet are the lack of micronutrients such as Vit B12, Vit D, Iron, Omega 3. All of these things can be supplemented by supplements!

All links to articles are at the bottom of these show notes.

Best Moments:

• I definitely encourage you to do your own research
• I am going to be biased about this!
• As a vegan for the animals, I don’t like looking at the negatives of living this way and eating this way because there is no way that I want to eat animal products ever again.
• It’s really good for me, really challenging, but really good for me to look at this.
• Sausages – I didn’t know they were lean!
• Please don’t give up on your vegan diet though, stick with me – I will give you hope!
• Some people are really upset about how processed this food (vegan proteins) is.

Links to Articles in order of mention:

The Impact of a Vegan Diet on Many Aspects of Health: The Overlooked Side of Veganism https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10027313/

https://www.businessinsider.com/the-potential-risks-of-being-vegan-2019-4?r=US&IR=T

https://www.livestrong.com/article/13730585-plant-based-diet-benefits/

Planted foods: https://uk.eatplanted.com/collections/products

https://www.theguardian.com/food/2021/mar/02/eating-meat-raises-risk-of-heart-disease-diabetes-and-pneumonia

https://www.ox.ac.uk/news/2021-03-02-regular-meat-consumption-linked-wide-range-common-diseases

https://livingtheveganlifestyle.org/top-risks-of-vegan-diets/

https://www.personalabs.com/blog/6-critical-health-risks-you-need-to-know-before-switching-to-a-vegan-diet/

Medawar, E., Huhn, S., Villringer, A. et al. The effects of plant-based diets on the body and the brain: a systematic review. Transl Psychiatry 9, 226 (2019). https://doi.org/10.1038/s41398-019-0552-0

Meat consumption: Which are the current global risks? A review of recent (2010–2020) evidences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7256495/

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/

In this episode, we embark on a journey to craft two different types of bread rolls: one straightforward and the other a tad more complex. However, as our adventure unfolds, it becomes apparent that these creations might not live up to the expectations of traditional bread enthusiasts.

The first batch falls short, with a texture and taste that leave much to be desired. Despite diligently following the recipe, there are moments of doubt as the dough doesn't quite behave as expected. Yet, undeterred, we press on.

With the second batch, there's a glimmer of hope. The larger rolls show promise, offering a better texture and flavour profile. However, it's clear that these keto vegan alternatives still fall short of replicating the beloved bread we reminisce about from our carb-eating days.

So, join us as we navigate the highs and lows of homemade breadmaking, pondering the “age-old” question: is keto vegan bread worth it?

Best Moments:

• Second 6 rolls were better – no way near the same as bread bread. You’ve got to be desperate to want these!
• They are curdling a little bit!
• I’m not doing the Rachel type thing and chucking stuff in – I’m following the recipe!
• Not what I was hoping for!
• Here’s the dollop of dough from the second ones
• I’m going to assume they’re not going to rise that much
• The second bread rolls, the bigger ones, were much nicer than the first ones.
• If you’re hoping to have keto vegan bread and it taste like the bread you remember from those days that you used to eat carbs - seriously disappointed!

Ingredients

The most disappointing bread rolls:

• Egg replacement – Orgran No Egg, Egg Replacer 3 egg whites, 1 egg converts 2 tsp of egg replacer and 5 tbs water.
• 25g almond flour
• 30g coconut flour
• 1tbs psyllium husk
• 1sp baking powder
• Sesame seeds
• salt
• 60ml hot water.

The not quite as disappointing bread rolls:

• 2cups almond flour
• ¼ cup psyllium flour
• ¼ cup coconut flour
• 2tsp baking powder
• 1tsp salt
• 4 large eggs – replacement 5 egg equivalent
• ¼ cup unsalted butter melted
• ¼ cup unsweetened almond milk
• 1tbs cider vinegar

Preheat oven to 175 degrees c

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/

Rachel shares a personal journey of sudden transformation towards plant-based living and veganism, highlighting the challenges faced in understanding and embracing those who may not yet grasp this lifestyle choice. Through introspection and growth, it becomes clear that forcing change upon others only breeds resistance. True change must come from within.

We’re reminded to be patient, kind and loving, both to ourselves and others. By releasing the shackles of self-judgment, we unlock the capacity to see beyond surface differences and connect on a deeper level. Through insightful breathing exercises and reflective questions, we learn to embrace ourselves fully, quirks and all.

Moreover, the podcast delves into the importance of navigating relationships with those we may not naturally click with, emphasizing the value of kindness, respect, and inclusivity. Each individual has the right to be treated with compassion and empathy, regardless of differences in opinion or perspective.

Join us as we embark on a journey of self-discovery, acceptance, and genuine connection. It's time to let go of judgment and embrace the beauty of diversity and understanding.

Best Moments:

• Everyone is doing the best they can with what they have.
• My transformation to plant based and veganism was intense, I’ve had to learn a lot how to be kind to people who don’t get it yet.
• When people are forced to change their minds, they’re not going to.
• We have to find the way ourselves.
• Everybody is doing the best they can with what they’ve got.
• Most of us ate meat … until we got ready to change,
• Be patient, be kind, be loving.
• Stop judging yourself. When we stop judging ourself, something magical happens and we stop judging others.

Key Takeaways

Put your hand on your heart, close your eyes and say to yourself:

• what is it like to be me when I’m not judging myself?
• What is it like to be me when I don’t judge myself?

Do this over and again for 10 to 15 minutes.

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/

Best Moments

“I think I say one of my favourite things every time I do an episode of food don’t I!”

“It won’t last that long because I put it on about everything”

“I love, just love, the taste of dill”

Key Takeaways

For once, Rachel actually uses scales so you can be precise with your measurements!

This is the sauce that Rachel makes the BurgerSlaw with (see episode #4)

Ingredients

Heinz vegan mayo 600g

Tomato puree 45g

Chili paste – less than 1g

French’s Yellow mustard 14g

Garlic paste 5g

Cayenne pepper – ¼ teaspoon

Stevia liquid 5 drops

3x20g bags of dill – remove stems left me 37g

Method – chuck in and mix up. The usual method Rachel uses!!!

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/

Best Moments

“I think I say one of my favourite things every time I do an episode of food don’t I!”

“It won’t last that long because I put it on about everything”

“I love, just love, the taste of dill”

Key Takeaways

For once, Rachel actually uses scales so you can be precise with your measurements!

This is the sauce that Rachel makes the BurgerSlaw with (see episode #4)

Ingredients

Heinz vegan mayo 600g

Tomato puree 45g

Chili paste – less than 1g

French’s Yellow mustard 14g

Garlic paste 5g

Cayenne pepper – ¼ teaspoon

Stevia liquid 5 drops

3x20g bags of dill – remove stems left me 37g

Method – chuck in and mix up. The usual method Rachel uses!!!

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/

And don’t forget to share your own experiences and questions with me!

Key Takeaways:

• Dieting is not about the food you eat – it is all about your thinking. Hypnotherapy can really help get your head into the diet. Rachel is a qualified Solution Focused Clinical Hypnotherapist and has created a trance you can listen to. Link below.
• Happiness is all about what’s inside. “Be happy for no reason, like a child. If you are happy for a reason, you’re in trouble, because that reason can be taken from you.” Deepak Chopra
• Rachel talks about Affirmations and Afformations (no, that’s not a typo!)
• Emotional Freedom Technique (EFT) is a very helpful method to support you in breaking free from anything in your life you want to change. Rachel recommends a audio book by Jessica Ortner that she found very helpful. Link below.

Best Moments: • “It’s a work in progress.” • “Eating food for me has always been an issue. That’s how I found the keto diet.” • “Food has been my love, my comfort,  ... but it’s knowing that food doesn’t love you, food is just nutrition” • “We need to find where that pain is, that lack is, and fill it with something much healthier.” • “Our thoughts aren’t real, they’re just thoughts.” • “Meditation, mindfulness is absolutely crucial.” • “You don’t have to do the work, I’m doing the work for you.”

Valuable Resources Eating Control trance via the Rachel G Therapy YouTube channel: https://youtu.be/K3tJwY_0foM Jessica Ortner ‘The Tapping Solution for Weight Loss 7 Body Confidence’  • Amazon: https://www.amazon.co.uk/Tapping-Solution-Weight-Loss-Confidence/dp/1781802920 • Hay House https://www.hayhouse.co.uk/tapping-solution-for-weight-loss-body-confidence-3  Noah St John “The complete Afformations Guidebook. 28 days to a more abundant lifestyle.” Website: https://noahstjohn.com/  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/

For a fabulous food list that Rachel has created to help her choose the right foods you can click here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Chomp:

• Low carb veg
• Healthy fats
• Plant based proteins that are low in carbs
• Beverages – black tea, coffee, plant milks such as almond, white spirits (rum, vodka, gin) and diet sodas
• Sweet things – raspberries, double cream, brownies (see episode #25)
• Condiments – mayonnaise, salt, pepper, mustard, herbs and spices
• Cream cheese
• Seed crackers (see episode 21)

Chuck:

• Starchy vegetables
  • Potatoes
    • All crisps
  • Corn
  • Sweet potatoes
  • Beans and legumes (chickpeas, lentils, black beans)
  • Peas
• Grains
  • Bread
  • Pasta
  • Rice
• Fruits
  • Anything other than raspberries and blackberries
• Processed vegan foods with added carbs and sugar
• Sneaky sugars
  • Cheese
  • Low fat products
  • Sweetened beverages
• Cakes cookies etc.
• Condiments
  • Ketchups, BBQ sauce, salad dressings
• Drinks
  • Fruit juices
  • Beer
  • Cider
• Chocolate even vegan choc.

Choose

• Wines? Go for dry – look at a link below for more information
• Look at keto list with carbs and high fibre – the products highlighted in dusky pink

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

Low carb wines: https://perfectketo.com/keto-wines/

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/

Key Takeaways

• The keto diet is a low carb, high fat diet that aims to put your body into a state of ketosis.
• Your keto diet can be broken down into percentages of fat, protein and carbs. Carbs 5-10%; Protein 20-35%; Fat 60-75%
• When in ketosis your body burns fat instead of carbs for fuel.
• Fiber is a type of carb that your body cannot digest, so it does not affect your blood sugar or ketosis. Fiber also helps you feel full and supports your digestive health.
• Counting calories doesn’t work – our focus needs to be on metabolic fitness.
• The 5-1-1 method. Fast for 5 days 15-17 hours, fast for one day for 18 hours and take one day off

Best Moments

• “With the keto diet your body stays in fat-burning mode.”
• “When you are choosing carbs on this diet, choose the ones that are high in fibre.”
• “Counting calories doesn’t work.”
• “There’s a great thing about being a fat burner… Our bodies are better designed to be fat burners.”
• “… insane mental clarity!”

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/

Best Moments

• “It’s very interesting. You should try it!”
• “You don’t have to use liquid smoke but I really, really love it, and if I can put it in something I do!”
• “You can see what the ‘count’ is underneath.”
• “I know I managed to squeeze it all in, let’s see how I managed to do that!”
• “I should have left it that dry, but of course I didn’t! This is what happens when you do things for the first time and you’re videoing it!”
• “Retrospect is a wonderful thing!”

Ingredients and Nutrition

• Sliced Mushrooms
• Chestnut mushrooms
• mince
• Chopped toms can
• This bacon lardons
• Sesame oil
• smoked paprika
• Green pepper
• spring onions
• Garlic
• garlic paste
• Tomato puree
• Liquid Smoke
• Courgettes
• Spinach
• FF Cream cheese
• butter flora plant
• Mayo
• Sheese grated mozzarella
• Sheese Grated cheddar

25 Portions with Sheese gives you:

• Fat 35g
• Carbs 11g
• Fibre 5g
• Protein 15g

25 Portions without Sheese gives you:

• Fat 30g
• Carbs 8g
• Fibre 5g
• Protein 15g

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/

In this episode, we dive deep into their two-week journey experimenting with the dynamic fusion of keto and veganism. Luke and Kingsley generously open up about the challenges they faced, the surprising discoveries they made, and the valuable tips they gathered along the way. It's a candid conversation filled with laughter, insights, and a genuine exploration of the intersection between the ketogenic and vegan diets.

Whether you're a seasoned keto vegan or just starting out on this unique dietary adventure, you won't want to miss the wisdom and experiences these two bring to the table. So, grab your favourite keto vegan snack, settle in, and join us for a lively discussion that might just inspire your next culinary escapade. Let's get ready to unlock the secrets of the keto vegan lifestyle together!

If you enjoy this podcast, please leave me a review and share it with your friends. Thank you for listening and stay tuned for the next episode.

Key Takeaways: These key takeaways provide a glimpse into the practical aspects of navigating the keto vegan lifestyle, offering valuable insights for both beginners and seasoned enthusiasts.

• Strategic Planning Pays Off: Luke and Kingsley emphasise the importance of meticulous planning when diving into the keto vegan lifestyle. Being well-prepared not only streamlines your journey but also ensures a smoother transition.
• Budgeting for High-Protein Vegan Choices: The duo sheds light on the financial aspect, highlighting that maintaining a high-protein vegan diet can be a bit pricey.
• Batch Cooking Leads to Success: Luke & Kingsley didn’t batch cook but when they do it again want to ask Rachel to do the big batch cooking for them so they can have a wider variety of choices.
• Impressive Weight Loss: In just two weeks, both Luke and Kingsley experienced a significant weight loss of about 14lbs each. They unpack their individual journeys, shedding light on the transformative power of the keto vegan approach in a relatively short period.

Best moments

• “It’s all about preparation”
• “There were two things for me that made it quite difficult.”
• “The food here is amazing. The way you cook it and the products you use is amazing.”
• “Food is a very big reward for me.”
• “Batch cooking is the way to go boys!”
• “If you’re going to someone else’s house for dinner – take something!”

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

Guest Bios

Luke and Kingsley have known Rachel for a number of years now. They are engaged and getting married in May and have asked Rachel to be their Master of Ceremonies. They often sample her cocktails and are always on the invite list when Rachel is hosting a dinner party. Rachel considers them part of her family.

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/

The star of the show? Succulent no-chicken skewers marinated to perfection, soaking up all the aromatic goodness. But wait, the magic doesn't stop there – I’m complementing these skewers with an utterly delectable satay sauce that will leave you wondering why you haven't tried this combo sooner.

So, grab your apron and join me in the kitchen as we embark on a culinary adventure, blending the best of keto and vegan worlds into a symphony of flavours. Get ready to indulge in a guilt-free feast that proves you can have it all – deliciousness without compromise. Let's get cooking, Keto Vegan style!

Chicken Satay Marinade:

• 3 tablespoons sesame oil
• 2 stalks lemongrass (white parts only)
• 2 cloves garlic (peeled)
• Bunch of Spring Onions
• 2 teaspoons ground turmeric
• 2 teaspoons ground coriander
• 1 teaspoon chili powder
• salt to taste
• 2 tablespoons of Liquid Smoke
• 2 tablespoons sugar free maple syrup
• No-Chicken pieces of your choice.  I used 1 pack of What The Cluck and 1 pack of Richmond Chargrilled No-Chicken pieces.  I like both and still can’t decide which is my favourite!

Blend all the Marinade ingredients in a food processor. Add a little water or more oil if needed.

Combine the no-chicken and the Marinade together, stir to mix well. Marinate the chicken for 6 hours in the fridge, or best overnight. When ready, thread 3-4 pieces of the no-chicken onto the skewers.

Put them in a baking dish/tray and put in the oven on gas 160C.  Turn every 5 minutes, coating with the marinade until cooked - the size of the pieces and cooking instructions on your protein will give you an idea of how long you should cook them for.

Serve hot with the warm satay sauce.

Satay Sauce:

• 500ml Coconut cream
• 1tbs Sesame oil
• 3 very heaped tbs of smooth Peanut butter
• 2tsp Garlic paste
• 1tsp Tamarind paste
• 2tsp Rice vinegar (in the recording Rachel added 3 and a bit teaspoons but the end flavour was too vinegary!
• Chili's – to taste. Don’t do what Rachel did and put them all in!
• ¼ tsp Chili powder
• ¼ tsp Cayenne pepper
• 2tsp Smoked paprika.
• 1 tbs Truvia Caster
• 3tsp Dark soy sauce
• Juice of half a Lemon

Heat all ingredients and only simmer if you need to thicken up the sauce.

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

Liquid Smoke – you can buy this from Amazon: 472ml https://amzn.to/3sffA1o

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/

I'll be unravelling the fantastic advantages that Veganuary brings, from jumpstarting your health journey to contributing to a more sustainable and compassionate world. Whether you've never dipped your toes into the plant-based pool or you're a seasoned vegan looking for some fresh inspiration, this episode has something for everyone.

But it's not just about the benefits; I've got some fabulous tips up my sleeve to make your Veganuary journey a breeze. From navigating the grocery store aisles to mastering the art of flavour-packed plant-based cooking, we're covering it all. So, whether you're a curious carnivore or a veggie-loving veteran, join me, Rachel, as we explore the transformative power of Veganuary and unlock the secrets to a healthier, more vibrant you. Let the plant-powered adventure begin!

Key Takeaways

• Conquering Veganuary Jitters
• Tips & Tricks for Plant-Powered Prowess
• Finding Your Vegan Tribe
• Remember, Why We're Here

Valuable Resources Veganuary links and resources:

• https://veganuary.com/
• To sign up: https://veganuary.com/try-vegan/
• Press Pack: https://veganuary.com/wp-content/uploads/2023/12/UK-Veganuary-2024-Press-Pack-2.pdf
• Daily dozen checklist: https://veganuary.com/wp-content/uploads/2023/12/Veganuary-Daily-Dozen-Checklist-2023.pdf
• Veganuary YouTube channel: https://www.youtube.com/@VeganuaryCharity

Happy Cow app: https://www.happycow.net/mobile

Ocado 50% off all Redefined Meat until 23rd Jan 2024 https://www.ocado.com/search?_hsenc=p2ANqtz-8xuheMrhA268x_4AzdLD5ekCfb_24CWs-lZAy14GXtde3T0TRrLtwX-i6s63q171ad4_kJ6Vwp3FbBbcr34bfpWwkTnA&_hsmi=288472159&entry=redefine&utm_campaign=UK_02_01_ocado&utm_medium=email&utm_source=Newsletter

Squeaky Bean – one of my favourite, eat cold, no cooking needed, protein products. Careful with the carb counts though: https://www.squeakybean.co.uk/

Good tasting and quality Vegan Cheeses can be bought in any of these online stores:

• I Am NUT OK https://www.iamnutok.com/
• Strictly Roots https://www.strictlyrootsvegan.co.uk/
• La Fauxmagerie https://lafauxmagerie.com/

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/

But that's not all; we're doubling the delight by baking up some decadent Chocolate Brownies that perfectly complement the rich and creamy fudge. Whether you're a seasoned keto veteran or just starting your vegan journey, this episode is packed with flavour, texture, and the perfect balance of sweetness. So, grab your apron, join me in the kitchen, and let's create a symphony of flavours that will redefine your keto vegan dessert experience. Let the aroma of peanut butter and chocolate fill your kitchen as we embark on this delectable culinary journey together. Get ready to treat yourself guilt-free on The Keto Vegan podcast!

Best Moments

“Next time I will use only 50g of the sugar.”

“You can’t take it out once you’ve put it in!”

“We know already don’t we! I am no chef for sure”

Ingredients & Instructions:

Brownies:  Serves: 16

Ingredients

• 60g almond flour
• 40g cocoa powder
• ½ teaspoon baking soda
• 100g Truvia brown sugar
• ½ teaspoon salt
• 90g chocolate, roughly chopped
• 30g coconut oil
• 90g smooth peanut butter
• 30g maple syrup
• 1 teaspoon vanilla extract
• 2 flax eggs: 2 tablespoons ground flax mixed with 5 tablespoons water, mixture needs to sit for 15 minutes
• OR
• Orgran No Egg, Egg Replace for 2 eggs.  If using this you may need to add a bit of plant milk once mixed.
• 60g no added sugar chocolate chips or roughly chop some low sugar dark chocolate or you can get these from Amazon: https://amzn.to/48uLuXQ
• 70g Walnuts chopped (optional)

What to do

1. If using flax eggs, first prepare these by combining the ground flax with water. Allow to sit for 15 mins while preparing the rest of the batter.  If using egg replacement follow the instructions on the box to make 2 eggs.  The results are better with the Orgran No Egg.
2. Preheat your oven to 180°C and line an 8x8 inch square pan with parchment paper.
3. In a large bowl combine the almond flour, sugar, cocoa powder, baking soda and salt, set aside.
4. In a medium microwave melt the 90g of chopped chocolate. Once melted add in the peanut butter and stir to combine.
5. Allow to cool slightly then stir in the coconut oil, then the maple syrup, vanilla and eggs and whisk until evenly combined.
6. Whisk the dry mixture into the wet until just combined (be careful not to over mix). Then fold in the chopped chocolate and walnuts.  It is at this stage that you’ll know whether you need to add some plant milk – just a tiny bit at a time until you get a slightly wet batter.
7. Transfer the batter to the lined baking pan and bake for 20-25 minutes or until just set in the centre.
8. Allow to cool completely to room temp before cutting into squares.
9. Store covered in the refrigerator for up to 4 days or freeze and thaw for another time.

Chocolate Peanut Butter Fudge:

Ingredients

• 510g sugar free chocolate, chopped or chips
• 1 carton coconut cream
• 2 teaspoons vanilla extract
• 70g Truvia for Cooking caster
• 1/4 teaspoon salt, optional
• 60g peanut butter, warmed in the microwave for 30 seconds once ready to add to the fudge
• 2 double measures of Peanut Butter liqueur

Instructions

1. Line an 8 x 8-inch tin with parchment paper, set aside.
2. In a bain-marie, combine the chocolate and the coconut milk. Heat until fully melted and them remove from the heat - you don't want to overcook the chocolate.
3. Add the vanilla, and salt (if using) and Truvia and mix well.
4. Add the liqueur and taste to test.
5. Transfer into the prepared tin.
6. Melt the peanut butter Pour over the slightly melted runny peanut butter using a zigzag motion.
7. Using a knife, swirl the peanut butter through the chocolate.
8. Allow the fudge to set in the fridge for a minimum of 5 hours to overnight. Once the fudge has set, remove it from the tin and slice it into tiny squares.
9. Cover and store in the fridge for up to 10 days.

Notes

This will melt if left at room temperature so must be stored in the fridge at all times.

This fudge can be stored in the freezer for up to 3 months. To eat from frozen just thaw to fridge temperature and serve.

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/

In this episode, I'll be your guide through the seasonal maze, exploring the importance of planning ahead to maintain your dietary goals, strategies for coping with social pressure and resisting temptations, and the powerful tool of mindfulness to keep you centred amidst the holiday hustle.

So, grab your favourite keto-friendly snack and join us on this journey to not just survive but thrive through the Christmas festivities. Let's dive into the heart of the season and discover how to make it a joyous and fulfilling experience while staying true to your Keto Vegan lifestyle.

So many personal health benefits of following this diet, as well as the environmental benefits of course.  Health benefits include:

• For example, studies have observed that vegans have a 75% lower risk of developing high blood pressure and up to a 78% risk reduction of type 2 diabetes.
• What’s more, vegans tend to weigh less than non-vegans, and those who adopt vegan diets are more successful at losing weight than people who eat animal products.
• The keto diet is well known for its effectiveness in weight loss, blood sugar control and reduced heart disease risk factors.
• A study in 58 obese children and teens showed that participants following a ketogenic diet lost significantly more weight and fat mass than those on a low-calorie diet.
• Ketogenic diets have also been shown to reduce heart disease risk factors, including high triglycerides, blood pressure and “bad” LDL cholesterol

Planning ahead is absolutely vital.

Highly likely you’ll get cravings especially when confronted with so much non keto food.

Visualisation can be essential – when wake up, visualise self being in control, powerful, happy, proud of yourself. 

How I’m planning ahead – I find vegan is easy, the keto bit is the more challenging especially as I’m entertaining and have opened up the food list to all who are coming! What I’m planning to give me a fighting chance!

• Seed crackers, I’ve bought some vegan cheese from I Am NUT OK – some carb counts are high but others OK. I have a food list with carbs, fat, protein listed that I’m always editing – send me a screenshot that you follow my podcast and you can have access to it for free.
• keto desserts such as raspberry cream pie (episode #23),
• roast celeriac,
• roast Jerusalem artichokes, Jerusalem artichoke is a rich source of complex carbs and, although high in natural sugars, has minimal effect on blood sugar levels. Jerusalem artichokes also offer a bit of protein, along with numerous vitamins and minerals.
• if I was bothered for stuffing – there’s a link below, but I’d replace the sausage meat (this is an American recipe) with good old Beyond burgers defrosted and broken up.
• I’ll be making cocktails but this is hard to make winter cocktails keto.
• Low carb and vegan snacks: cream cheese on seed crackers, or with low carb veg/crudites

Coping with the social pressure and temptation

This can be the hardest and most challenging part of it.

You may well be judged.  How to cope with this? Be confident in your choices.  You’re the one that’s on this journey.  You have come to the decision to eat this way because of things that have happened in your past. You don’t need to explain it to them either!  But, if you do – BE KIND. Be respectful of where they are at.  Don’t get into a debate. 

Don’t do guilt trips (about the animals and environment). Most of us were also meat eaters in our pasts, I know my head was in the proverbial sand for such a long time and at the right moment I saw the right documentary that changed my life (more on this in Episode 1).  Who are we to judge?  If we are quick to judge others it tells us a lot about ourselves.

Talking of judging – set yourself realistic goals, track your progress – you can use urinalysis strips for this, find a healthy way to reward yourself for the effort you put in.

Mindfulness

What are your triggers?

Breathe.

Set a random alarm through the day – to check in with yourself..  I use a free app called RemindMe Play Store - image of a blue alarm clock with a red dice in front of it just in case you want to find this yourself.

Afformations – Noah St. John book and idea. Uses questions instead of “I am” statements. 4 steps to creating a new you using afformations.

1. Identify what you want and write it down
2. Form this into a ‘why’ question that assumes what you want is already true.
3. Give yourself to the question. Don’t answer it, focus on what you have, let your brain look for the answer. Read the Q, write it, say it, listen to it.
4. Take new actions (action is vital) based on your new assumptions about life.

Guided meditations – can be found on my YouTube channel @RachelGhinn – I’m a hypnotherapist, therapist and life coach so use this channel to post free visualisations and meditations. I’m also a secondary school teacher and have put on a few visualisations for my students.

“I am enough”

Could try Tapping – I found Jessica Ortner’s book “The Tapping Solution for Weight Loss and Body Confidence” helpful – I listened to it rather than read it which meant I could go through the tapping processes with her.

Finally – When you're hungry, eat. Eat what you keto vegan want, Eat consciously. When you think you're full - STOP.

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

Free visualisations from my other YouTube channel: http://www.youtube.com/@rachelghinn

Celeriac – how to cook it: https://www.greatbritishchefs.com/how-to-cook/how-to-cook-celeriac

Vegan Sausage Stuffing: https://ketovegetarianrecipes.com/vegan-sausage-stuffing-fennel-keto/#recipe

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 today's episode, Rachel dives headfirst into the kitchen to whip up a Raspberry Cream Pie that's so good, you'll be questioning why you ever thought dessert had to be a guilty pleasure. And just when you thought things couldn't get any more exciting, she introduces the bacon-blessed marvel that is Bacon Brussel Sprouts. Yes, you heard it right – bacon and Brussel sprouts in the same sentence, and trust us, these are not your grandma's boiled sprouts!

Prepare to be amazed as Rachel infuses these mini cabbages with a magic touch, turning them into a scrumptious sensation that might just convert even the most dedicated Brussel sprout sceptics. It's a culinary rollercoaster with a dash of humour, a sprinkle of magic, and a whole lot of flavour.

So, buckle up, Keto Vegans, as Rachel takes us on a flavourful ride through the world of keto-friendly, plant-based wonders. Get ready to tantalize your taste buds, learn some kitchen wizardry, and, of course, laugh along the way. Let the culinary adventure begin!

Raspberry Cream Pie

Serves 12

8-inch spring form tin with highish sides.

Ingredients

Base

• 70g Almond Flour
• 30g Unsweetened Cocoa Powder
• 2 tbsp Truvia For Baking Caster
• 60g Unsalted Butter melted

Filling

• ▢ 225g Cream Cheese softened
• ▢ 200ml Heavy Cream
• ▢ 2tbsp Truvia for Baking Caster
• ▢ 1 Raspberry jelly sachet sugar free and vegan
• ▢ 1/4cup Water boiling
• ▢ 1tsp Vanilla Essence
• ▢ 100g Sugar Free Chocolate Chips

Topping

• Raspberries and grated dark vegan chocolate

How to make the Chocolate Base

1. Preheat your oven to 160C/320F.
2. Line an 8” springform tin
3. In a bowl mix the almond flour, cocoa powder, Truvia, and butter.
4. Press the mixture into the base of the tin
5. Bake for 12-15 minutes until firm around the edges and slightly puffed in the centre. Set aside to cool.

How to make the Raspberry Filling:

1. Dissolve the jelly crystals in the boiling water in a small bowl.
2. Add the softened cream cheese, Truvia, vanilla, and heavy cream to a mixing bowl.
3. Beat with a hand mixer until smooth.
4. Add the jelly and beat again until all broken up and combined.
5. Fold the sugar-free chocolate chips through the mixture.
6. Pour the mixture on top of the cooled chocolate base and spread evenly. Set in the fridge for 60 minutes, or until set.

Easy Cream Pie Topping:

1. Once the filling has set, decorate with fresh raspberries
2. Finely grate the dark chocolate over the top.
3. Cut into 12 slices and serve!

(No)Bacon Brussel Sprouts

• 1 bag of frozen Brussel sprouts
• This Isn’t Bacon lardons – 1 double pack
• English mustard
• Dijon mustard
• Double Cream 250 ml.

Instructions

1. Bring a pan of water to boil
2. Add the frozen spouts, bring back to the boil, and simmer for 5 minutes.
3. Whilst the sprouts are simmering…
4. Add some oil to a frying pan and heat
5. Fry the bacon lardons until slightly crisp
6. Add English mustard (preferable). Due to the heat the mustard will cook really quickly.
7. Add the cream and mix together. Add more mustard to taste.
8. Strain the sprouts and put in a serving dish.
9. Pour the mustard bacon sauce over the sprouts and serve.

Valuable Resources

Raspberry vegan sugar free jelly https://amzn.to/3uSZsUS

Chocolate chips – https://www.ocado.com/products/nibble-simply-divinely-dark-madagascan-chocolate-chips-573138011 Ocado £5 for 160g (31.30 per kg)

Amazon https://amzn.to/3TiIeKw 1kg for £20.69

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 today's episode, Rachel dives headfirst into the kitchen to whip up a Raspberry Cream Pie that's so good, you'll be questioning why you ever thought dessert had to be a guilty pleasure. And just when you thought things couldn't get any more exciting, she introduces the bacon-blessed marvel that is Bacon Brussel Sprouts. Yes, you heard it right – bacon and Brussel sprouts in the same sentence, and trust us, these are not your grandma's boiled sprouts!

Prepare to be amazed as Rachel infuses these mini cabbages with a magic touch, turning them into a scrumptious sensation that might just convert even the most dedicated Brussel sprout sceptics. It's a culinary rollercoaster with a dash of humour, a sprinkle of magic, and a whole lot of flavour.

So, buckle up, Keto Vegans, as Rachel takes us on a flavourful ride through the world of keto-friendly, plant-based wonders. Get ready to tantalize your taste buds, learn some kitchen wizardry, and, of course, laugh along the way. Let the culinary adventure begin!

Raspberry Cream Pie

Serves 12

8-inch spring form tin with highish sides.

Ingredients

Base

• 70g Almond Flour
• 30g Unsweetened Cocoa Powder
• 2 tbsp Truvia For Baking Caster
• 60g Unsalted Butter melted

Filling

• ▢ 225g Cream Cheese softened
• ▢ 200ml Heavy Cream
• ▢ 2tbsp Truvia for Baking Caster
• ▢ 1 Raspberry jelly sachet sugar free and vegan
• ▢ 1/4cup Water boiling
• ▢ 1tsp Vanilla Essence
• ▢ 100g Sugar Free Chocolate Chips

Topping

• Raspberries and grated dark vegan chocolate

How to make the Chocolate Base

1. Preheat your oven to 160C/320F.
2. Line an 8” springform tin
3. In a bowl mix the almond flour, cocoa powder, Truvia, and butter.
4. Press the mixture into the base of the tin
5. Bake for 12-15 minutes until firm around the edges and slightly puffed in the centre. Set aside to cool.

How to make the Raspberry Filling:

1. Dissolve the jelly crystals in the boiling water in a small bowl.
2. Add the softened cream cheese, Truvia, vanilla, and heavy cream to a mixing bowl.
3. Beat with a hand mixer until smooth.
4. Add the jelly and beat again until all broken up and combined.
5. Fold the sugar-free chocolate chips through the mixture.
6. Pour the mixture on top of the cooled chocolate base and spread evenly. Set in the fridge for 60 minutes, or until set.

Easy Cream Pie Topping:

1. Once the filling has set, decorate with fresh raspberries
2. Finely grate the dark chocolate over the top.
3. Cut into 12 slices and serve!

(No)Bacon Brussel Sprouts

• 1 bag of frozen Brussel sprouts
• This Isn’t Bacon lardons – 1 double pack
• English mustard
• Dijon mustard
• Double Cream 250 ml.

Instructions

1. Bring a pan of water to boil
2. Add the frozen spouts, bring back to the boil, and simmer for 5 minutes.
3. Whilst the sprouts are simmering…
4. Add some oil to a frying pan and heat
5. Fry the bacon lardons until slightly crisp
6. Add English mustard (preferable). Due to the heat the mustard will cook really quickly.
7. Add the cream and mix together. Add more mustard to taste.
8. Strain the sprouts and put in a serving dish.
9. Pour the mustard bacon sauce over the sprouts and serve.

Valuable Resources

Raspberry vegan sugar free jelly https://amzn.to/3uSZsUS

Chocolate chips – https://www.ocado.com/products/nibble-simply-divinely-dark-madagascan-chocolate-chips-573138011 Ocado £5 for 160g (31.30 per kg)

Amazon https://amzn.to/3TiIeKw 1kg for £20.69

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/