Vegan | Gluten-free | Soy-free

Keeping up with this month’s theme (protein), today we have Omelette aux Pois Chiches, the vegan version of Omelette du Fromage. Lol.

This chickpea omelet with spinach, onions & bell peppers is officially my new favorite homemade brunch,  that I think I’ll be enjoying probably all month long. This recipe is simple to make and you can add all of your favorite veggies like mushrooms, peppers, spinach, or onions, tomatoes & green onions.

Chickpea flour has proven to be rich in protein, iron & fiber, and also to be the perfect flour in terms of texture & taste. It’s also extremely versatile and you can add whatever seasoning or herbs you want into the batter. And for added nutritional value, try filling these up with these veggies:

• Onions
• Bell peppers
• Spinach
• Mushrooms
• Tomatoes
• Green onions
• Vegan cheese
• Cilantro Sauce by Good Foods
• Vegan Cheese, like this one by VioLife

What else can I do with chickpea flour? Try adding chickpea flour to various recipes that call for regular flour, like in my Jackfruit Chicharrones. It’s gluten-free, vegan and nutrient-packed; and you can change it up by changing any seasoning.

Notes:

• A nonstick pan works best for this recipe.
• When flipping the omelet, loosen up the bottom with a spatula before so it doesn’t stick and break.
• You can also mix the dry ingredients ahead of time and keep in in a sealed jar. When you’re ready to make omelets, you just need to liquid and veggies.
• Try every seasoning, except curry powder, it will turn your batter red as soon as it hits the pan. This was my first try at this recipe.

Recipe: Chickpea Omelet

Servings: 2-4

Ingredients

Batter:

• 1 cup chickpea flour
• 1 cup plant-based milk or water
• 1 tbsp nutritional yeast
• 1 tsp onion powder
• 1 tsp garlic powder
• Salt & pepper to taste
• Non-stick spray

Veggies (about ¼ cup of veggies per omelet):

• Spinach
• Onions
• Green onions
• Bell peppers
• Mushrooms

Procedure:

1. Mix chickpea flour, with all of the ingredients in a bowl (except non-stick spray), and whisk until there are no lumps. You want the texture to be like pancake batter.
2. Chop up the veggies you want to add to your omelet.
3. Heat up the pan to med-low heat, and spray with nonstick spray
4. Pour batter into the hot pan, top with veggies, and cook for about 5 minutes over medium heat until the top of the omelet no longer looks wet.
5. Carefully flip the omelet to the other side and cook for 3-5 more minutes until it is no longer soft in the middle.
6. When able to, gently fold over one side to cook another minute. Cover with a lid and turn off the stove and allow to steam for 5 minutes.
7. Serve, garnish with tomatoes, minced onion, sliced avocado, greens & your favorite sauce.
8. Enjoy!

Did you make this recipe? I would love to know how it turned out for you! Tag me in your Instagram creations for a chance to be featured in my insta stories! Use @veggiejeva and the hashtag #veggiejevaskitchen.

When you leave feedback it helps me improve and grow, leave me a comment below.

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To carry out a healthy and balanced diet in all the senses is a very feasible reality for the vegan people. This balance comes together with the combination of nutrients, especially three macronutrients, one of them being Protein. Believe it or not, Vegans and Vegetarians are still under fire from the protein hype, due to the common misconception that protein is only obtainable from animals. Thankfully, this view is becoming increasingly outdated, but people still have questions about plant-based protein sources.

What’s protein?

Protein needs little to no introduction. You likely already know it as one of the three major macronutrients that make up your diet (the other two being fat and carbohydrates).

Pro·tein /ˈprōˌtēn/

noun

1. any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies.

So basically, protein is considered the building block of life and is found in every cell of the body. Proteins play a role in:

• Transporting molecules throughout the body
• Helping repair cells and make new ones
• Protecting the body from viruses and bacteria
• Promoting proper growth and development in children, teenagers, and pregnant women

Information from: Everyday Health

How much protein do I need?

The Academy of Nutrition and Dietetics recommend a daily protein intake of 0.8 grams of protein per kilo of body weight. About 60 grams of protein for a person who weighs 165 pounds. People aiming to build muscle, pregnant or nursing women, and older adults may need more protein consumption; consult with your health specialist.

Plant-based protein vs. Animal protein

Plant-based protein has been shown to be much more beneficial to the body than animal protein. This is because it also contains healthy combinations with carbohydrates, fiber, vitamins, and minerals, making it the “package deal” of foods.

Animal protein, on the other hand, lacks of fiber, is high in fat and cholesterol, which leads to poor digestive health, weight gain, and cardiovascular disease. Animal protein also comes with an increased cancer risk due to their higher proportions of essential amino acids which causes our bodies to produce higher levels of the hormone insulin-like growth factor, leading to cancer growth. One of the proteins found in dairy, casein, is also strongly linked to several types of cancer.

So as you can see, animals are not the best sources of protein. On the other hand, there are so many plant-based meats, milks and other foods derived from plants that are high in protein, incredibly delicious and so healthy that you will not even want to eat animals, eggs or milk.

“Where can I get my protein?”

There is protein in almost everything. For example, a boring bagel has 10 grams of protein, seriously, google it! Vegans and Vegetarians don’t need to worry about where they’re getting their protein or whether they’re getting enough because it can be found in every single whole plant food. Yep, that’s right; even those fruits and veggies you’re eating contain some grams of protein.

Grains and legumes are good sources of proteins of vegetable origin. Seitan, made with wheat gluten contains more protein per gram than beef and pork. The same happens with other foods rich in plant proteins such as tempeh and tofu.

Retrieved from: https://www.arespectfullife.com/2017/08/11/vegan-fit/

Types of plant-based protein:

1. Soy (in its different forms): Whole soy products are among the richest sources of protein in a plant-based diet. These are products also contain good levels of calcium and iron, which makes them healthful substitutes for dairy products. The protein content varies with how the soy is prepared:
   • Edamame beans (immature soybeans) can contain 8g of protein per ½ cup
   • Firm tofu (soybean curds) can contain about 10g of protein per ½ cup
   • Tempeh can contain about 15g of protein per ½ cup
2. Seitan: A complete protein made from mixing wheat gluten with various spices. The high gluten content means that it should be avoided by people with gluten intolerance.
3. Grains & Legumes:
   • Legumes: They can contain plenty of protein, fiber, and key nutrients, including iron and potassium, when cooked, they can contain 8g of protein per ½ cup.
   • Grains: are super versatile, some may contain around 7g per ½ cup.
   • Quinoa: Surprisingly enough, quinoa is a grain with high protein content, when cooked, it can contain 8g of protein per cup.
4. Nuts & Seeds:
   • Peanuts: They’re protein-rich, full of healthful fats, and may improve heart health. They contain around 20g of protein per ½ cup.
   • Almonds: They offer 16g of protein per ½ cup, and a good amount of vitamin E, which is great for the skin and eyes.
   • Walnuts: These offer about 15g of protein per ½ cup, and full of healthy fats & fiber.
   • Cashews: You’ll get roughly 18g of protein per ½ cup of cashews, as well as magnesium, potassium, iron, and zinc.

   • Chia seeds: These are a complete source of protein that contains 2g of protein per tablespoon, they’re also rich in fiber and heart-healthy with Omega-3 fatty acids.
   • Hemp seeds: Similarly to chia seeds, hemp seeds are a complete protein. They offer 5g of protein per tablespoon.
   • Nut butters are also rich in protein with 8g per tablespoon, depending on which nut butter.
5. Leafy greens: Many dark-colored, leafy greens. Eaten alone, these foods are not enough to meet daily protein requirements, but when combined with other protein-rich foods.
   • Broccoli: a single stalk of broccoli contains about 4g of protein
   • Spinach:
   • Kale offers 2g of protein per cup
6. Mushrooms: 5 medium mushrooms offer 3g of protein
7. Potatoes: A large potato offers 8g of protein per serving, they’re also high in other nutrients, such as potassium and vitamin C.
8. Spirulina: This is blue or green algae that contain about 8g of protein per 2 tablespoons. It is also rich in nutrients, such as iron, B vitamins like B12.
9. Bread: Ezekiel Bread is a nutrient-dense alternative to traditional bread that offers 4g of protein per slice. It is made from barley, wheat, lentils, millet, and spelt.

Information retrieved from Healthline

The post “Dude, Where Do You Get Your Protein?” appeared first on VeggieJeva.

Vegan | Gluten-free | Soy-free

I’m a big fan of coconut treats, and this recipe ticks all the boxes: simple, few ingredients & cost effective. They’re not raw, but they don’t require any baking, and they come together with only 6 ingredients. Most importantly, they are intensely, supremely satisfying, seriously addictive and take minutes to whip up! Once you bite into these chewy coconut bars you’ll know exactly what I’m talking about!

Are these Coconut Bars healthy?

Amazingly, yes! They contain lots of good fats: desiccated coconut, coconut cream, coconut oil & nuts.

But what about the sugar?

For this recipe, I used date syrup, which is less sweet than agave, honey, or maple syrup. Its benefits include low-Glycemic index food, high fiber content, & 78% invert sugar. However, if you can’t find date sugar, natural maple syrup will work just fine.

Variations:

• Trade the macadamia nuts for cashews or almonds
• Cover the bars in chocolate to create vegan mound bars!
• Try adding dried berries to the mix: cranberries or goji berries

Keep them in the fridge and serve straight from there. They will stay fresh for a week (or even longer) when kept stored in a covered container, though let’s face it, they will never last that long!

Recipe: Macadamia-Coconut Bars

Ingredients:

• 2 cups shredded coconut (unsweetened)
• ½ cup raw macadamia nuts
• ½ cup raw cashews
• ⅓ cup coconut cream
• Optional: 4 tbsp coconut oil
• Optional: date, agave or maple syrup (to taste)

Procedure:

1. Blend all ingredients in a food processor.
2. Line 8×4 pan with parchment paper & press down coconut mix.
3. Place in the fridge for approximately 20 minutes and let set.
4. Remove from fridge & cut into bars.

Did you make this recipe? I would love to know how it turned out for you! Tag me in your Instagram creations for a chance to be featured in my insta stories! Use @veggiejeva and the hashtag #veggiejevaskitchen.

When you leave feedback it helps me improve and grow, leave me a comment below.

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This may come as a surprise to most of you, but most alcohol isn’t vegan. And I’m shocked to find out the number of vegans that don’t know this. I mean, if you research the hell out of the food you’re about to consume, why not do the same with your drinks? According to the Vegetarian Society, it’s very common for beverages like beer and wine to be clarified using a variety of animal-derived products. These products used in the production of alcohol include albumin (from egg whites), casein (from milk), chitin (from the shells of crabs, lobsters, etc), gelatine (from bones and tissues), isinglass (from fish swim bladders), and many more.

This includes Beer, Cider, Wine/Fortified Wines, & Spirits/Liqueurs. “What? No way!” Unfortunately, this is very true. “But how was I supposed to know?” Yes! Exactly how were we supposed to know this since there is no regulation that requires alcoholic beverages to establish their ingredients on their labels? Don’t worry, this was my reaction at first as well, it’s all wrong and sketchy.

However, finding vegan alcohol is not impossible. You’ll be surprised to see that a couple of commercial alcoholic drinks are, in fact, vegan. And also, according to Vegan.com “every brand of hard liquor—bourbon, whiskey, vodka, gin, and rum—is vegan. Nearly all distilled spirits are vegan except for cream-based liqueurs and products that mention honey on the label.” But you do have to do some research since beer and wine are the most popular, but also the most prone to be processed using animal products such as isinglass, egg whites, or gelatin.

Lucky for us there’s this really amazing site called Barnivore, which has done 95% of this research. You can check the vegan status of most popular alcoholic beverages on Barnivore, which has been amazing at maintaining an updated vegan alcohol list. Go over to their page to check out if your favorite drink is vegan!

All that being said, alcoholic drinks are fun and nice from time to time; however, it’s important to mention that alcohol dependency is no joking matter. In the USA alone, alcohol kills 88,000 people annually, nearly 20,000 Americans who die each year from alcohol-related diseases, and 10,000 killed in drinking-related car accidents. In Puerto Rico, according to a study run by ASSMCA, 1 out of 8 people, nearly 350,000 suffer from alcohol abuse; and nearly 140,000 people have alcohol dependency. According to Vegan.com, “Numerous studies have found that alcohol is associated with about half of all cases of domestic violence and sexual assault.” Regular drinking is also linked to colon cancer.

So if you’re going to use alcohol, keep those things in mind, please be careful, and give it adequate respect.

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Going Vegan is a whole lot more than learning to make bolognese without meat & dairy-free ice cream. Most people eat and wear animal products and rely on a multitude of products that are tested on animals. I have to admit to being guilty of this. Living in Island has a lot of cons, one of them being having limited access to other vegan products that are not food; like beauty, skincare, and clothes. Even when I want to buy some of those products online, I can’t, all because “We currently don’t ship to Puerto Rico”, it gets tiresome and frustrating. But hey, I’ve always said “There’s no such thing as a perfect vegan!”, even though I strive to be.

So what other ways can we support veganism when we don’t have complete access? Education. Comparing to other social movements, we’re pretty limited and truly in uncharted territory. But we can educate ourselves as much as we can.

I’ve put up a list of my favorite resources for vegan education:

Books

• The Mindful Vegan by Lani Muelrath
• How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease by Michael Greger
• Millennial Vegan: Tips for Navigating Relationships, Wellness, and Everyday Life as a Young Animal Advocate by Casey Taft

Magazines

• Chickpea
• Vegan Food & Living
• VegNews: Vegan. Think. Eat Thrive. 

Documentaries/ Movies

• What the Health 
• Okja 
• Food, Inc.
• Forks Over Knives

Blogs

• Hot for Food
• Cocinina
• Cashew Kitchen
• Bianca Zapatka

Youtube Channels

• Avant-Garde Vegan
• Tess Begg
• Liv B
• Supreme Banana
• The Happy Pear

Some of the blogs and youtube channels that I mention here, I’ve been following for years and have served as learning outlets. Take some time to check these out; learning new things every day sometimes turns out to be life-changing.

Did you make this recipe? I would love to know how it turned out for you! Tag me in your Instagram creations for a chance to be featured in my insta stories! Use @veggiejeva and the hashtag #veggiejevaskitchen.

When you leave feedback it helps me improve and grow, leave me a comment below.

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On June 10th, my family & I went on a Caribbean cruise on Royal Caribbean International. We visited four beautiful Islands in one week. Here are some of my favorite pictures.

First stop: St. Thomas. Being this our fifth time here, we decided to go straight to the closest beach. We ended up un Esmeralda beach which was less than 10 minutes away from the port.

After an entire day of cruising, on day four we stopped at Curaçao.

We went to the Curaçao Liqueur Factory & found out that my favorite liqueur is vegan. YES the original Blue Curaçao is vegan!

Otrabanda gave out some Netherlands vibes…

…but somehow it still felt like I was on the Caribbean

On the fifth day of the cruise we went to Aruba. This Island is so beautiful & the people were incredible; this was my favorite of all of the stops

This is the bus that took us around

We visited the Ayo Rock Formation…

… & the dreamy California Lighthouse that looks like it came out of a Wes Anderson movie.

We also stopped by a white sand beach; Eagle Beach

& the Marketplace that’s right next to the port.

Lastly, we stopped by St. Kitts 

We went around in a taxi that took us to this view…

ps. find the volcano

& to Carambola Beach on the south side of the island

To find out more of our trip, visit my last post about the Plant-Based meals Royal Caribbean has for us non-meat eaters.

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Food is the first thing that comes to mind when traveling; especially when cruising. There’s so much (SOOOOO MUCH)  food that’s already included in the price, making it hard to resist all of the goodness that are processed carbs, fats & sugars. But don’t’ worry, eating healthy & maintaining your lifestyle while cruising, isn’t impossible. For me, cruises are the least stressful form of travel when it comes to food; but that is if you plan ahead. Most Cruise Ship Agencies will be happy to accommodate any dietary restrictions, this is more likely on international cruise lines; they receive people from all over the world with different cultural backgrounds & eating habits.

Here’s  what I did & how I did it, on Royal Caribbean International:

• Alert the cruise line as early as possible. I did this two weeks in advance & also made sure that I was listed as one of the plant-based travelers at check-in.
• Bring some pre-packed snacks on board. Snack bars, pre-packed soups, chips, ect.
• The buffet is your best friend for lunch (& sometimes breakfast). Huge salad bar, roasted potatoes, sautéed vegetables, sandwich station, veggie burgers & huge assortments of fresh fruits.
• Bring water with you on the first day & avoid paying $2 a bottle on board.
• If you can’t live without coffee, soy milk is available upon request in the buffet.
• Don’t get scared with the dining room’s main menu. On the first day ask for their special menu; they made me: tofu, fried rice, baked potatoes, sweet & sour soy chicken, different styles of pasta, mushroom soup, veggie onion soup, vegan pancakes(at breakfast, & bowls of strawberries too. I didn’t eat the same thing twice.
• Alcohol. You may want to skip the cocktails with bright colors, since they tend to be very sugary. Good news is, most beer is vegan!
• Not food related: If you’re into exercising, take advantage of the free gym & jogging track; especially on those “at sea” days.
• The sucky part is the lack of plant-based desserts; they only have a platter of fruits & fruit sorbet.

Here are some bad quality pictures (the lighting was terrible, sorry in advance) of my favorite meals on cruise:

buffet: Salad, mushrooms, chickpeas, almonds, raspberry dressing | steamed carrots & broccoli | toasts & roasted potatoes

dining room: pasta with pomodoro

 buffet: veggie burger (upon request) with everything from the burger section | ketchup, mustard & sriracha

dining room: vegetable & tofu fried rice

dining room (breakfast): eggless pancakes with peanut butter, banana & berries

johnny rockets: veggie burger with sauteed onions & mushrooms, lettuce, tomatoes & mustard | fries & onion rings

dining room: veggie minestrone soup | pitta bread & hummus

dining room: baked potato with butter | sauteed mushrooms | soy meatballs with tortilla chips

dining room: chocolate covered strawberries

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