The Keto Vegan

By rachelghinnHealth & Fitness Nutrition Education Arts Self-Improvement Food

The Keto Vegan episodes

December 28, 2023#25 Decadent Delights: Peanut Butter Fudge & Chocolate Brownies Extravaganza
Hello, Keto Vegan enthusiasts! Welcome to another delicious episode of The Keto Vegan podcast. Today, I'm whipping up a treat that's going to satisfy your sweet tooth and elevate your taste buds to a whole new level. Get ready for a mouthwatering adventure as we dive into the world of indulgence with my special Peanut Butter Fudge infused with a twist – a generous splash of peanut butter liqueur. Yes, you heard it right! We're taking the classic fudge recipe and giving it a keto-friendly, vegan makeover that will leave you craving for more.
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
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.
Preheat your oven to 180°C and line an 8x8 inch square pan with parchment paper.
In a large bowl combine the almond flour, sugar, cocoa powder, baking soda and salt, set aside.
In a medium microwave melt the 90g of chopped chocolate. Once melted add in the peanut butter and stir to combine.
Allow to cool slightly then stir in the coconut oil, then the maple syrup, vanilla and eggs and whisk until evenly combined.
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.
Transfer the batter to the lined baking pan and bake for 20-25 minutes or until just set in the centre.
Allow to cool completely to room temp before cutting into squares.
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
Line an 8 x 8-inch tin with parchment paper, set aside.
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.
Add the vanilla, and salt (if using) and Truvia and mix well.
Add the liqueur and taste to test.
Transfer into the prepared tin.
Melt the peanut butter Pour over the slightly melted runny peanut butter using a zigzag motion.
Using a knife, swirl the peanut butter through the chocolate.
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.
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: [email protected]
https://theketovegan.podbean.com/
23 min
December 21, 2023#24 Thriving Through Tinsel and Temptations: A Keto Vegan’s Guide to Conquering Christmas Celebrations
Welcome to another episode of The Keto Vegan, the podcast where I delve into the world of Keto Veganism and navigate the challenges of festive celebrations. I'm your host Rachel, and today I’m tackling a timely topic: surviving the Christmas holidays with our keto and vegan principles intact.
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.
Identify what you want and write it down
Form this into a ‘why’ question that assumes what you want is already true.
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.
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: [email protected]
https://theketovegan.podbean.com/
25 min
December 14, 2023#23: (No)Bacon, Berries, and Brussels – The Keto Vegan’s Riot of Flavour
Welcome to another mouthwatering episode of The Keto Vegan, where our fearless culinary adventurer, Rachel, is about to take you on a delightful journey through the realms of plant-based deliciousness. Brace yourselves, because this time Rachel has concocted a symphony of flavours that will leave your taste buds doing the tango.
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
Preheat your oven to 160C/320F.
Line an 8” springform tin
In a bowl mix the almond flour, cocoa powder, Truvia, and butter.
Press the mixture into the base of the tin
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:
Dissolve the jelly crystals in the boiling water in a small bowl.
Add the softened cream cheese, Truvia, vanilla, and heavy cream to a mixing bowl.
Beat with a hand mixer until smooth.
Add the jelly and beat again until all broken up and combined.
Fold the sugar-free chocolate chips through the mixture.
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:
Once the filling has set, decorate with fresh raspberries
Finely grate the dark chocolate over the top.
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
Bring a pan of water to boil
Add the frozen spouts, bring back to the boil, and simmer for 5 minutes.
Whilst the sprouts are simmering…
Add some oil to a frying pan and heat
Fry the bacon lardons until slightly crisp
Add English mustard (preferable). Due to the heat the mustard will cook really quickly.
Add the cream and mix together. Add more mustard to taste.
Strain the sprouts and put in a serving dish.
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: [email protected]
https://theketovegan.podbean.com/
10 min
December 14, 2023#23: (No)Bacon, Berries, and Brussels – The Keto Vegan’s Riot of Flavour
Welcome to another mouthwatering episode of The Keto Vegan, where our fearless culinary adventurer, Rachel, is about to take you on a delightful journey through the realms of plant-based deliciousness. Brace yourselves, because this time Rachel has concocted a symphony of flavours that will leave your taste buds doing the tango.
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
Preheat your oven to 160C/320F.
Line an 8” springform tin
In a bowl mix the almond flour, cocoa powder, Truvia, and butter.
Press the mixture into the base of the tin
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:
Dissolve the jelly crystals in the boiling water in a small bowl.
Add the softened cream cheese, Truvia, vanilla, and heavy cream to a mixing bowl.
Beat with a hand mixer until smooth.
Add the jelly and beat again until all broken up and combined.
Fold the sugar-free chocolate chips through the mixture.
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:
Once the filling has set, decorate with fresh raspberries
Finely grate the dark chocolate over the top.
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
Bring a pan of water to boil
Add the frozen spouts, bring back to the boil, and simmer for 5 minutes.
Whilst the sprouts are simmering…
Add some oil to a frying pan and heat
Fry the bacon lardons until slightly crisp
Add English mustard (preferable). Due to the heat the mustard will cook really quickly.
Add the cream and mix together. Add more mustard to taste.
Strain the sprouts and put in a serving dish.
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: [email protected]
https://theketovegan.podbean.com/
10 min
December 07, 2023#22 Harmony in Plant-Based Living: An Interview with Paloma, the Vegan Animal Whisperer
Welcome, Keto Vegan enthusiasts! In today's episode, your host Rachel brings you an extraordinary guest whose journey into the realm of plant-based living is both fascinating and inspiring. Rachel had the pleasure of interviewing Paloma, a remarkable individual hailing from the picturesque landscapes of Switzerland. Paloma's unique perspective on veganism was ignited at the tender age of 10 when she realized that animals were not mere commodities but her friends, leading her to make the compassionate choice of adopting a vegetarian lifestyle. Over the years, her commitment deepened, and she embraced the path of veganism. What sets Paloma apart is her extraordinary ability to communicate with animals, allowing her to understand their needs on a profound level. Join Rachel and Paloma as they delve into the intricacies of a keto vegan lifestyle, exploring the intersection of compassion, health, and the remarkable connection between humans and the animal kingdom.
Key Takeaways
Paloma became vegetarian at 10 years old.
Her parents didn’t understand her choice and forced her to eat meat at least once a week which she found incredibly distressing.
Paloma always had animals in her life and when she was a young adult she heard a horse communicate with her.
Best Moments
“They thought I needed meat in order to grow properly and healthy.”
“That was the animal’s feelings that went into the meat and you ate them.”
“We don’t want to address what is actually happening until it hits us in the face…”
“The horse comes up to me, puts its nose in one container, doesn’t drink, puts its nose in the other container, doesn’t drink, looks at me, and I have the feeling I hear a ‘thank you’.”
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

About Paloma
Since 2001, Paloma Bärtschi has held the keys to an enchanting world where humans and animals converse on an extraordinary level. As a professional animal communicator, she's been the guiding light for countless souls seeking to bridge the gap and forge profound connections with their animal companions. With her remarkable abilities, Paloma unveils a hidden dimension where the rich language of animals comes to life.
Freebie "Guide to Animal Communication": https://mailchi.mp/dc51be4f5595/guide...
Animal Empathy Podcast.
Apple: https://podcasts.apple.com/us/podcast...
Spotify: https://open.spotify.com/show/4p76QTo...
Website: www.speciesspace.com
Email address: [email protected]
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: [email protected]
https://theketovegan.podbean.com/
23 min
November 30, 2023#21 Crunchy Bliss: Unveiling the Ultimate Keto Vegan Seed Cracker Recipe! VIDEO
Hello, wonderful listeners of 'The Keto Vegan' podcast! Today, your host Rachel is bringing you a quick and delightful episode that's sure to satisfy your cravings for a crunchy, flavourful snack. Get ready to embark on a culinary adventure as Rachel guides you through the art of crafting the perfect Seed Crackers. These little delights are not only a breeze to make but also align seamlessly with the keto and vegan lifestyles. If you've been yearning for that satisfying crunch while staying true to your dietary choices, these crackers are a game-changer. Packed with nutrient-rich seeds, they not only tantalize your taste buds but also offer a boost of fibre, contributing to your overall well-being. So, grab your apron and join Rachel in this short and sweet episode as she shares the secrets to creating these delectable, guilt-free Seed Crackers that will elevate your keto vegan snacking experience!

Ingredients:
For nutritional information see ‘Valuable Resources’ below.
1⁄3 cup almond flour
1 1⁄3 cup seeds
1 tablespoon ground psyllium husk powder (link below)
1 teaspoon salt
4 tablespoons melted coconut oil
1 cup boiling water
Instructions
Preheat the oven to 300°F (150°C).
Mix all dry ingredients in a bowl. Add boiling water and oil. Mix together.
Place the mix/dough on a baking sheet lined with parchment paper. What I use is very similar to Bake-O-Glide (link below) and NOTHING sticks to it – it is so useful and I highly recommend it. Cut it into the size pieces you want and it lasts for years.
Spread out with the back of a metal spoon (or something that the mix doesn’t stick to).
Bake on the lower rack for about 40-45 minutes, check occasionally. Seeds are heat sensitive so pay close attention towards the end.
Turn off the oven and leave the crackers to dry in the oven. Once dried and cool, break into pieces and use with Philadelphia cream cheese and my onion marmalade [episode #19] – it’s scrummy.

Valuable Resources
Ground psyllium husk powder https://amzn.to/47r4Igm
Bake-O-glide https://amzn.to/3QwCrOJ
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
Food
fat per 100g
carbs per 100g
protein per 100g
Fibre per 100g
Chia seeds
25
3.5
21.8
33.7
Flaxseed
40
4.5
22
24
Shelled Hemp seeds
46.3
3.5
32.8
5.4
pumpkin seeds
45.8
9.3
25
5.3
Sunflower seeds
47.5
14.15
30.3
9.8
hulled sesame seeds
58
0.9
18

ground almonds
55.8
6.9
24.6
6.2
Psyllium Husk

<0.2
0.9
85
Coconut Oil
99.8
<0.5
<0.5

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: [email protected]
https://theketovegan.podbean.com/
5 min
November 30, 2023#21 Crunchy Bliss: Unveiling the Ultimate Keto Vegan Seed Cracker Recipe!
Hello, wonderful listeners of 'The Keto Vegan' podcast! Today, your host Rachel is bringing you a quick and delightful episode that's sure to satisfy your cravings for a crunchy, flavourful snack. Get ready to embark on a culinary adventure as Rachel guides you through the art of crafting the perfect Seed Crackers. These little delights are not only a breeze to make but also align seamlessly with the keto and vegan lifestyles. If you've been yearning for that satisfying crunch while staying true to your dietary choices, these crackers are a game-changer. Packed with nutrient-rich seeds, they not only tantalize your taste buds but also offer a boost of fibre, contributing to your overall well-being. So, grab your apron and join Rachel in this short and sweet episode as she shares the secrets to creating these delectable, guilt-free Seed Crackers that will elevate your keto vegan snacking experience!

Ingredients:
For nutritional information see ‘Valuable Resources’ below.
1⁄3 cup almond flour
1 1⁄3 cup seeds
1 tablespoon ground psyllium husk powder (link below)
1 teaspoon salt
4 tablespoons melted coconut oil
1 cup boiling water
Instructions
Preheat the oven to 300°F (150°C).
Mix all dry ingredients in a bowl. Add boiling water and oil. Mix together.
Place the mix/dough on a baking sheet lined with parchment paper. What I use is very similar to Bake-O-Glide (link below) and NOTHING sticks to it – it is so useful and I highly recommend it. Cut it into the size pieces you want and it lasts for years.
Spread out with the back of a metal spoon (or something that the mix doesn’t stick to).
Bake on the lower rack for about 40-45 minutes, check occasionally. Seeds are heat sensitive so pay close attention towards the end.
Turn off the oven and leave the crackers to dry in the oven. Once dried and cool, break into pieces and use with Philadelphia cream cheese and my onion marmalade [episode #19] – it’s scrummy.
Valuable Resources
Ground psyllium husk powder https://amzn.to/47r4Igm
Bake-O-glide https://amzn.to/3QwCrOJ
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
Food
fat per 100g
carbs per 100g
protein per 100g
Fibre per 100g
Chia seeds
25
3.5
21.8
33.7
Flaxseed
40
4.5
22
24
Shelled Hemp seeds
46.3
3.5
32.8
5.4
pumpkin seeds
45.8
9.3
25
5.3
Sunflower seeds
47.5
14.15
30.3
9.8
hulled sesame seeds
58
0.9
18

ground almonds
55.8
6.9
24.6
6.2
Psyllium Husk

<0.2
0.9
85
Coconut Oil
99.8
<0.5
<0.5

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: [email protected]
https://theketovegan.podbean.com/
5 min
November 23, 2023#20 Reel Revolution: Unveiling the Vegan Truths – A Cinematic Journey with Rachel VIDEO
Welcome to a brand-new episode of 'The Keto Vegan,' the podcast that explores the fascinating world of plant-based, low-carb living. Today, your host, Rachel, is about to take you on a thought-provoking journey into the realm of vegan documentaries. These films have the power to ignite change, challenge perspectives, and shed light on the different facets of veganism.
In this episode, Rachel delves into the world of vegan documentaries, sharing her insights, favourites, and recommendations. From documentaries that tackle the health benefits of a plant-based diet to those that explore the ethical and environmental aspects, Rachel will guide you through a diverse array of films that have made a significant impact on the vegan community.
So, whether you're a seasoned vegan, a curious newcomer, or simply interested in the world of plant-based living, this episode promises to be an enlightening exploration of documentaries that inspire, educate, and entertain.
Documentaries Discussed:
Cowspiracy: The Sustainability Secret
The Game Changers
Unity
Seaspiracy
What The Health
Forks Over Knives
Dominion
Earthlings
Black Fish
Maximum Tolerated Dose
Valuable Resources
https://veganliftz.com/best-vegan-documentaries/
https://www.cowspiracy.com/facts
Earthlings film – watch here: https://www.youtube.com/watch?v=3XrY2TP0ZyU
https://maximumtolerateddose.vhx.tv/
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: [email protected]
https://theketovegan.podbean.com/
20 min
November 23, 2023#20 Reel Revolution: Unveiling the Vegan Truths – A Cinematic Journey with Rachel AUDIO
Welcome to a brand-new episode of 'The Keto Vegan,' the podcast that explores the fascinating world of plant-based, low-carb living. Today, your host, Rachel, is about to take you on a thought-provoking journey into the realm of vegan documentaries. These films have the power to ignite change, challenge perspectives, and shed light on the different facets of veganism.
In this episode, Rachel delves into the world of vegan documentaries, sharing her insights, favourites, and recommendations. From documentaries that tackle the health benefits of a plant-based diet to those that explore the ethical and environmental aspects, Rachel will guide you through a diverse array of films that have made a significant impact on the vegan community.
So, whether you're a seasoned vegan, a curious newcomer, or simply interested in the world of plant-based living, this episode promises to be an enlightening exploration of documentaries that inspire, educate, and entertain.
Documentaries Discussed:
Cowspiracy: The Sustainability Secret
The Game Changers
Unity
Seaspiracy
What The Health
Forks Over Knives
Dominion
Earthlings
Black Fish
Maximum Tolerated Dose
Valuable Resources
https://veganliftz.com/best-vegan-documentaries/
https://www.cowspiracy.com/facts
Earthlings film – watch here: https://www.youtube.com/watch?v=3XrY2TP0ZyU
https://maximumtolerateddose.vhx.tv/
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: [email protected]
https://theketovegan.podbean.com/
20 min
November 16, 2023#19 Onion Marmalade Madness: Turning a Non-Keto Temptation into a Low Carb Delight
Hello and welcome to The Keto Vegan, the podcast where Rachel shares her delicious and healthy vegan recipes that are low in carbs and high in flavour. In this episode, Rachel is going to show you how to make onion marmalade, a sweet and tangy condiment that goes well with cheese, burgers, and more. Onion marmalade is not strictly keto, but it is low carb if you don’t eat too much of it. And trust me, that’s easier said than done. This onion marmalade is so good that you’ll want to lick the spoon, the jar, and the pot. But don’t worry, Rachel will give you some tips on how to enjoy it without going overboard on your carb intake. So, grab your apron, your knife, and your onions, and let’s get cooking!
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.
Ingredients and carb counts and helpful tips.
Olive oil – enough to cover the bottom of the large pan.
3kg frozen sliced red onions 7.8g per 100g so in whole batch there were 234g of carbs – this is a lot.
300g of Truvia for baking – ideally brown 5.7g carbs of which are sugars, 92g are polyols so don’t count. Look at the graphic from dietdoctor.com: https://www.dietdoctor.com/low-carb/keto/sweeteners This article may also be helpful: http://www.lowcarb.ca/tips/tips010.html
300ml white wine vinegar (if you have red, use that instead) less than 0.5g per 100
375ml port or red wine (I used port this time, have used red wine before, tastes just as good) 4 fl oz of port contains 4g carb. 375ml of port = 13 fl oz = 13g carbs
6tbsp balsamic vinegar – careful which one you use – these are really high in carbs. The one I used has 21.9g per 100. Total in recipe = 20g
Salt and pepper – season as you go along and check – don’t forget, once you put in too much you can’t take it out!!
Total carbs in whole recipe = 282g
Sterilizing your jars
To sterilise your jars, put clean, dry jars on a baking tray and into a cold oven. Heat to 150°C/Gas 1-2 then heat for a minimum of 15 minutes. Fill the hot onion mixture into hot jars straight from the oven; fill right to the top and use a skewer to poke out any air holes. Then screw on the lids and turn upside down for 10 minutes to sterilise the lids.
Method:
Heat the oil in a large heavy-based pan. Add the onions and cook very gently for 30-45 minutes. If using frozen onions there will be more liquid so simmer until most of the liquid has gone, stirring now and then, until very soft and caramelising.
Add a third of the sugar and cook for another 15 minutes.
Add the rest of the ingredients.
Simmer on your lowest heat until the liquid has reduced and the onions are dark and sticky. This will depend on your pan, approx. 30-45 mins. You should be able to run a wooden spoon through and leave the pan clean underneath.
Pot while hot into warm sterilised jars and seal with vinegar-proof lids. Store in a cool dry place and use within 3 months. Keep in the fridge once opened and use within a couple of weeks.
Best Moments
“It’s so much easier, saves lots and lots of tears ... it really makes my nose run and my eyes stream!”
“It takes a long time this one. But, it is so worth it, my next door neighbour, Barbara is going to love me because I’m going to take her a jar.”
“Just let it simmer down until there’s barely any liquid left.”
Valuable Resources 4-6 valuable resources, good link with a sentence explaining what it is.
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: [email protected]
https://theketovegan.podbean.com/
11 min

About The Keto Vegan

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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.

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