The Keto Vegan

The Keto Vegan

By rachelghinnHealth & FitnessNutritionEducationArtsSelf-ImprovementFood
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The Keto Vegan episodes

  • #34 Dill-Icious Delight: Rachel's Keto Vegan Burger Sauce Video

    Welcome to The Keto Vegan podcast, your ultimate destination for all things plant-based and ketogenic! In today's episode, we're diving into the flavourful world of sauces with a special focus on crafting a simple yet delicious keto vegan burger sauce. Join me as we explore innovative ways to enhance your culinary journey while staying true to your dietary preferences. So, grab your apron and let's get saucy with Rachel's tantalizing creation!

    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

    https://theketovegan.podbean.com/

    5 min
  • #34 Dill-Icious Delight: Rachel's Keto Vegan Burger Sauce

    Welcome to The Keto Vegan podcast, your ultimate destination for all things plant-based and ketogenic! In today's episode, we're diving into the flavourful world of sauces with a special focus on crafting a simple yet delicious keto vegan burger sauce. Join me as we explore innovative ways to enhance your culinary journey while staying true to your dietary preferences. So, grab your apron and let's get saucy with Rachel's tantalizing creation!

    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

    https://theketovegan.podbean.com/

    5 min
  • #33 The Power of the Mind: Maintaining Your Keto Vegan Journey

    Sticking with any lifestyle change can be tough, and the keto vegan path is no exception. But don't worry, fellow plant-powered keto adventurer! In this episode, we delve into the mind-body connection and explore powerful tools like hypnotherapy, affirmations, and Emotional Freedom Technique (EFT) to help you unlock inner strength, overcome challenges, and stay motivated on your keto vegan journey.

    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 
    https://theketovegan.podbean.com/

    15 min
  • #32 Chomp, Chuck or Choose: The Ultimate Keto Vegan Menu Decisions!

    In this episode Rachel guides you through foods to chomp, chuck or choose. She answers the questions asked by so many of you such as ‘What can I eat on a keto vegan diet?’ ‘What should I avoid on a keto vegan diet? The keto diet is a high fat, low carb, moderate protein way of eating and great for health and weight loss. The keto vegan is also kind to animals and the planet. Win win win!

     

    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

    https://theketovegan.podbean.com/

    25 min
  • #31 Carb Chronicles & Fasting Feats: Navigating the Keto diet!

    In today’s episode of The Keto Vegan Podcast, Rachel talks about carbs and intermittent fasting. She’ll be diving into the world of carbs, what they do to our bodies, how they fit into a keto diet and how many we can eat on a keto diet. She then talks about how to introduce intermittent fasting and what health benefits there are to this.

    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

    https://theketovegan.podbean.com/

     

    15 min
  • #29 No Pasta, No Problem: A Keto Vegan Lasagne Recipe

    In this episode of the Keto Vegan Rachel will be sharing the ins and outs of this Rachel Recipe, from its nutritional value to the unexpected twists and turns she encounters in the kitchen. Spoiler alert: mistakes will be made!

    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

    https://theketovegan.podbean.com/

     

    14 min
  • #28 ”Keto Vegan Kickstart: Two Weeks with Luke and Kingsley - Unveiling Challenges, Tips, and Laughter!”

    Hey there, Keto Vegan enthusiasts! I'm Rachel, your host, and I'm beyond excited to welcome you to another episode of The Keto Vegan Podcast. Today, I've got something special for you – a firsthand account of the keto vegan lifestyle from two incredible individuals, Luke and Kingsley, who happen to be close friends of mine.

    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

    https://theketovegan.podbean.com/

    25 min
  • #27 Sensational Satay: Keto Vegan Style – Skewering Expectations!

    Hello, lovely viewers! I'm Rachel, and welcome to a mouth-watering episode of The Keto Vegan. Today, I’m diving into the world of irresistible flavours as I whip up a sensational dish: no-chicken satay skewers.

    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

    https://theketovegan.podbean.com/

    14 min
  • #26 Veganuary Vibes: From Newbies to Pros, Unveiling the Delicious Benefits and Pro Tips!

    Welcome back, Keto Vegans! In this week's enlightening episode, I'm serving up a plate of insights into the incredible benefits of embracing Veganuary – whether you're a first-timer or a seasoned plant-based pro. Get ready to discover why this global movement is not just a January trend but a game-changer for your well-being and the planet.

    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

    https://theketovegan.podbean.com/

     

    14 min

About The Keto Vegan

From the publisher's feed

Discover the secrets of following a keto diet while staying true to your vegan lifestyle with Rachel as your guide. In this engaging podcast, Rachel shares her extensive research, personal experiences, and countless experiments with keto recipes and vegan products. Say goodbye to the daunting task of calculating carb, fat, and protein counts because Rachel has got you covered.