Happy World Animal Day!

Here is me with my rescue kitten who was an abandoned stray at a few weeks old but now 

rules my home :) <3 

'But what do you eat?' (Part 2)

Colourful, tasty, healthy and animal-free examples from a vegan food day (to answer your questions and hopefully inspire!) ...

Making up a superfood breakfast bowl starting with flax/oat/coconut/blueberries...

I use nut milks for breakfast but recently I used a new coconut milk and it was sooo tasty!













A new smoothie for the collection... made simply from coconut water, banana and dates.

Teamed with avocado/houmous/clean peanut butter on rice cakes/rye bread makes a simple but nutritious lunch.

Delicious dinner!

This is a vegan pizza from Zizzi's.

YUM.

Dairy-free dessert

Homemade 'bounty' bars using coconut, coconut oil and cocoa and maple syrup.

Filling the 'Bounty' void in my life....

Making 'Raw vegan Bountys'

I LOVED Bounty bars before I became a vegan. So easy, vegan, healthy versions? YES PLEASE. I came across these on Instagram and the recipe/method is on: laradelilah.wordpress.com

For mine I used:

Inside:
1 cup desiccated coconut
1/4 cup coconut oil
1 tbsp maple syrup

 Which you blend using a food processor, coconut first.





 


Outside:
3 tbsp coconut oil
2 1/2 tbsps cacao powder
1 tbsp maple syrup

 Which you mix while briefly freezing the coconut mixture.






I was munching on them straight away but I think they actually taste the best after 30mins/an hour in the fridge when the chocolate coating is firm and crackable :D. (I also recommend not eating four in one go...)

They tasted like, well Bountys :) seriously delicious, much healthier and without any animal products.Win.

Abs crunch-free workout

Working the core

We're often led to believe that lots of stomach crunches will equal flat stomach (and they do help...). However, doing lots of crunches can put a big strain on the lower back and aren't as effective as full-body core exercises. Also 'spot reduction' of body fat is a myth, fat is burned through cardio wherever the body chooses to access it (annoyingly)! 

For a long, strong, lean core, plank exercises and pilates moves are best. I'm often guilty of reverting to crunches as they're actually easier... so I put together a simple (ish) crunch-free core workout I could stick to and follow for the next month.

1. 
a) 30 second forearm plank. (Tip: Don't splay elbows it works the abs more!)
b) Up to full plank and lift each hand off the floor and to the side and back x 4, then each foot off the floor (raise slightly) x 4. (See above pic)
c) Bring each knee in to opposite hand x 8.

2. 
a) Side plank 10 seconds with extended arm. Follow with 4 twists (arm curls around waist and back up to stretch). 
b) Repeat on other side.

Example: http://www.shape.com/fitness/workouts/10-best-exercises-women/slide/3

3. On back, legs in table top position, arms held up, do pilates 'dead bug' extension: stretch away opp hand to leg x 8. 
Example: http://www.prevention.com/fitness/strength-training/other-health-benefits-pilates-exercise 

4. Hold back bridge 10 seconds. Keep pelvis steady and abs tight for the below:

a) Extend each leg out x 8. 
b) Raise each knee x 8. 
Example: https://www.exercise.com/exercise/shoulder-bridge-prep 

5. Pilates straight leg stretch x 10 each side.
Example: http://www.athleta.net/2010/04/05/pilates-on-the-go-single-straight-leg-stretch/ 

Update:
After 3 weeks (with regular cardio) and I definitely can see and feel a difference! 
After 6 weeks am convinced by this method :) And all crunch-free!

Vegan Banana and Cacao chip muffins

I was so excited to make this from the moment I saw the recipe... especially as it seemed so easy to make and I haven't had any form of muffins for a long time.

These were based on The Blonde Vegan's recipe for Vegan Banana and Cacao Chip Muffins.

My Cacao nibs actually arrived while they were in the oven... so I used small broken-up dark chocolate in the mix... then sprinkled with Cacao nibs over the top.

The mix doesn't need a blender or food processor (highly convenient) just lots of arm work with a fork for mashing up the bananas :)

This mix goes in the oven for 20 mins and voila! These are mine cooling (very proud)!
 

They are tasty, gooey, filling and satisfy a sweet tooth too. Thanks to The Blonde Vegan and Deliciously Ella for providing such 'clean' healthy and vegan treats!

Vegan en France

I had a few days away in France visiting my friend who had recently become a vegan, so not only did I eat the best I ever have in France because we ate at home, but we came up with some delicious vegan, gluten-free and refined sugar-free creations!







Vegan Crêpes

I haven't had crepes for many years thinking they weren't possible... but they are! No egg-replacer is needed (oil works) and they were wholesome tasting but also a treat with extra honey or nut butter. Mine were made with buckwheat which is a great gluten-free alternative.

Some example recipes (that we looked at adapted) below:
http://allrecipes.com/recipe/vegan-crepes/
http://theeverydayveggie.com/super-simple-vegan-crepes/
http://www.peta.org/living/food/vegan-crepes/

Vegan Chocolate Mousse

This is such an easy and healthy version of a yummy desert I'm surprised it's not made more! We used avocados, honey, bananas, coconut milk and cacao.
 

Recipe adapted from: http://www.mindbodygreen.com/0-11379/the-best-vegan-chocolate-mousse-youll-ever-put-in-your-mouth.html 

Au revoir la France... À bientôt, j'espère!

Vegan peanut butter chocolate and coconut balls!

I have wanted to make these for a long time, as I love coconut, peanut butter and chocolate and these are like 'healthy bounty bars'. Deliciously Ella had the simplest recipe with ingredients I had or could adapt from her Raw Coconut and Cacao Bites.

As well as being vegan and gluten-free, they are a healthy combination of lots of protein, good fats and natural sweetness, with no refined or added sugar. This makes them perfect both for pre/post workouts and for sweet tooth, after-meal cravings!

I used coconut, organic peanut butter, almonds, dates, cocoa and olive oil for my version.

You can eat them straight away but they really firm up after being in the fridge so I enjoyed them even more the next day.

These are perfect snacks/sweets for me and I can't wait to make more!

The luxury vegan

One of the reasons I started this blog was to bring out the 'sparkle' in the vegan lifestyle, because there are beautiful vegan creations out there. Dairy-free can still be delicious, deserts can still be luxurious, daily treats can still be had... and not involving animals and being naturally healthier surely makes them even more appealing? Well, you can decide... but here are some examples of doing vegan the luxury way and I heart them!

Tesco Finest

This year I have seen more vegan and dark chocolate Easter Eggs than ever! But this Easter Egg is stunning as well as vegan. Dark chocolate sprinkled through with gold lustre. Rich in more ways than one ;)

My own creation

I turned this strawberry sorbet (naturally vegan) into a nutritious desert bowl by adding melted dark chocolate, cashew nuts, fresh blueberries and milled flaxseed. This looks gorgeous, the chocolate breaks beautifully and compliments the fruit and nuts perfectly. Yum!

This crafted soya chai latte is pretty in itself, but chai tea plus frothy soya plus lots of cinnamon is a stolen moment of bliss <3

Face of BWC Day!

Photoshoot and award day with Beauty Without Cruelty

Sunday was the day the 'Face of BWC' winners from around the UK got presented with their awards and certificates and had their photoshoots for the vegan make-up brand. I was so happy to be chosen as a winner because I have been a vegan for seven years and I love make-up/photography/artistic imagery as part of being a performer. You can find out more about Beauty Without Cruelty natural cosmetics here: BWC

I met the lovely Emma who is The Vegan Make-Up Artist and she did beautiful work with the BWC colour range.

















I was presented with my exclusive 'Beauty Without Cruelty' winner's sash (properly exciting), a certificate and really beautiful award by the chairman of the company.

I had a professional individual photoshoot alongside some group and presentation shots.

The organizers and models were lovely and cared very much about vegan living or being vegan in the media.

The official shots for the website/promotion will be revealed soon. In the meantime I have this great experience, lots of new vegan make-up and this treasured award. It is of two swans making a heart, the official logo of 'Beauty Without Cruelty', sculpted in glass. I think it is so beautiful.

This is the description of the swan logo from the BWC mission statement:

"Known for their grace and beauty the swan is symbolic of our mission to deliver beauty by the intertwining of natural elements in our product offering."

My Superfood Smoothie Recipe

I have been asked to share some of my recipes... so starting simple, here is my version of a Superfood Smoothie :) Not for the faint-hearted, and it's pretty green... this smoothie is packed full of protein, amino acids and healthy fats, with an emphasis on vitamins from the kale and blueberries.

Superfood smoothie ingredients:

1 banana
1 small cup almond milk
1 desert spoon flaxseed
1 desert spoon peanut butter (organic &clean)
2 large handfuls kale
1 handful blueberries
15g protein powder
Splash of water to mix
Top with dessicated coconut!

Face of Beauty Without Cruelty vegan make-up 2014

I am delighted to be one of the faces and ambassadors for Beauty Without Cruelty vegan make-up this year! 'Beauty Without Cruelty' products offer a natural alternative to preservative and chemical-based beauty products. They are 100% vegan and free from fragrance, carmine, talc, parabens, PEG, toulene, phthalate and formaldehyde chemicals (estrogenic/carcinogenic toxins). They offer the only carmine-free true red lipstick available anywhere!

I'm really looking forward to trying, wearing, reviewing and representing the whole range and my first event with the brand is in two weeks! In the meantime, check out their unique make-up range at: http://www.bwcshop.com/

Vegan and gluten-free Pizza

I love vegan pizza (although I have white or gluten four very rarely) and places like Pizza Express have always been great with vegan-ising my order. However, this month, Pizza Express officially put a vegan pizza on their menu! Here is 'The Pianta', a very wholesome-tasting pizza with spinach, artichokes and pine kernels and slightly spicy sauce.

The Pizza Express Pianta

This is the gluten-free version too which is a brilliant option to have, but it does lose texture without the normal, softer base.

Zizzi's does a vegan pizza option and uses a wholewheat base, which is nutritious and naturally low in gluten.

Vegan and gluten-free sweet treats

The cocoa Nakd bars are my favourite vegan treat/snacks around! Vegan, raw, natural, gluten-free with no added sugars they are pretty much perfect!

There is a sale on their website at the moment so I treated myself to a whole box <3 of the 'crunch' variety that have extra protein... but I love all the cocoa flavours.

Nakd bars website: http://www.naturalbalancefoods.co.uk/nakd/

                                                                                 




These are perfect for a more indulgent tasting but healthy vegan truffle treat... raw and organic dark chocolate with no added sugar. Booja-Booja is a dairy-free company which has an incredible luxury vegan chocolate range: http://boojabooja.com/

These Kallo dark chocolate rice cakes thins are vegan and gluten-free and satisfy chocolate cravings whilst being very low-calorie. They are addictive though...!

Website: http://www.kallo.com/

Home workouts (DVDs that work!)

Tracy Anderson dance cardio and mat workouts

My favourite home workout DVDs are by Tracy Anderson. They are dance-based and body-sculpt using Tracy's original technique 'The Tracy Anderson Method'. She has sculpted the bodies of Madonna, Gwyneth Paltrow, Cheryl Cole, JLo (walking adverts enough no?!).

She uses movements that tire the main muscles groups and force the accessory muscles to wake-up. They often counteract the movements from standard repetitive exercise, to counteract bulking and shape formed by them.

The choreography is not easy and takes some work. But this is why I love the cardio sections as I love dance and it engages the brain for a more effective workout. They really get the heart pumping, but mostly I notice the difference in areas like my waist that is reached more through her dance-based routines. However it was only when I added the mat workouts that I saw the biggest difference.

Her mat workouts use lifts, crunches, and movements I've never come across before but are SO EFFECTIVE. It takes a few times to complete the sequences without stopping as the 'burn' is so strong. Her 'muscle fatigue' is literally that, you can feel how tired they all are afterwards (I've even had a nap after to recoup sometimes).  And it really shows results, after just two mat workout DVD sessions the lines appeared down my obliques and my thigh muscles started slowly to change from their years-of-gym-and-swimming bulk.

I only do sections of these dvds and at times when I can, whereas in an ideal world, what TA proposes (and what the celebs do) would be a good hour of these cardio and mat sessions every day. However, I think any TA is better than nothing and her method, even the small pieces of it that I can do at home, has been the best female-body shaping work that I've found.

Her website is: http://tracyandersonmethod.com/

Yoga for stretching

Yoga has many benefits. One of them is a thorough stretch for your whole body. Concentrated stretches/positions help both to wake up your body or relax it, keep your body supple, and help you to feel really connected to your body. Gradually your body will become stronger and more flexible too.

Backbend

There are many sequences, twists, inversions and complex moves in yoga. But anyone can do the basic yoga stretches. Here are a few examples:

Child's pose (gentle good back stretch)

Cat-Cow pose (opens the whole spine and good for reversing strain from crunches)

Downward facing dog (energizing and calves are thoroughly stretched!)

Triangle pose

Your body usually tells you which muscles are feeling tight at a particular time/ or day. I encourage you to get to start getting to know your own body through simple yoga stretching!

Continuing my vegan nutrition mission...

I've been continuing with some new ingredient mixes of nutritious smoothies/shakes... this chocolate protein shake has added coconut and blueberry (even more essential fats and vitamins). Yum.














And I made this seriously green smoothie using sliced spring greens and apple... (packed with vitamins!)

I have started cooking quinoa myself (instead of buying it ready to eat) to have with green vegetables. It has to be rinsed then cooked for 20 minutes. It makes a great meal or cold salad and is a high protein, gluten-free superfood. Hashtag winning!

Quinoa on simple salad

Quinoa with red pepper

Vegan pancakes!

I made these in honour of pancake day but these dairy-free pancakes can be made and enjoyed all year round as a healthy breakfast or lunch.

I never make pancakes, but was inspired by DeliciouslyElla's (http://deliciouslyella.com/) vegan and gluten-free pancake recipe and really wanted to make them.

They are made with almonds, oats, banana and cinnamon so highly nutritious and filling.

It's a very thick mix so was slightly harder to work with while cooking, but it's worth it for using these alternative ingredients.













The serving suggestion of blueberries and maple syrup worked really well with the wholesome flavour of the pancake.

They were yum and I couldn't wait to make them again the next day!











1. http://deliciouslyella.com/recipes/

Smoothie section

I love the idea of smoothies, a quick and yummy way to get many vitamins and minerals in your system whilst hydrating, easy-to-make and easy to digest. I used to make a lot of fruit smoothies until I realised the high sugar content and nutritional unbalance of even the most natural fruit smoothies. (They are still good as an occasional refreshing treat and whole fruit versions retain more of their nutritional value than those with juices.)

Mixed berries and banana

 
However, welcome the rise of the 'superfood' smoothie, mixes of vegetables, protein, good fats AND fruit. There is so much inspiration around too- just have a look at instagram – hashtag smoothie! My favourites are The Blonde Vegan and Deliciously Ella. I'm still starting out with these variations but here are some I've made so far:

Chocolate protein and flaxseed

Kale and blueberry

These are great post-gym, for lunch, or are popular for and make a good breakfast. The 'smoothie bowl' is a fairly recent and lovely thing too with different toppings. Smoothies also help me digest and feel better when I'm bloated. 

Handy vegan smoothie ingredients to have:

• Nut milk (I prefer almond milk but other nut, rice and coconut can work)
• Bananas (smoothie staple in my opinion!)
• Frozen or fresh berries (blueberries are my fave but all good)
• Spinach/Kale/Apples/Celery for 'green' smoothies
• Nut butter (only 'clean' versions)
• Protein powder (vegan varieties)
• Water or ice.

 But these are just a few!


1. http://www.theguardian.com/society/2013/sep/07/smoothies-fruit-juices-new-health-risk 
2. http://www.independent.co.uk/life-style/health-and-families/health-news/beware-the-smoothie-full-of-fruit--but-they-may-be-bad-for-you-406370.html 
3. www.theblondevegan.com
4. www.deliciouslyella.com 

'So what do you eat?'

 ... is another question I get a lot. I thought I'd let these visual examples do the talking :)
                                                                                  

Houmous and quinoa salad out and about

Homemade vegan and sugar-free cupcake with roasted coconut

My fave salad at home, falafels and olives

'But how do you get your protein?'

Every vegan hates the question "But HOW do you get your protein????" Because protein is somehow only associated with meat... when it's actually everywhere! Meat eaters can get enough protein without even touching meat. (So please don't ask...)

Just some vegan sources of protein include:
* soya milk, nut butter, nuts, tofu,
* lentils, beans, green veg, quinoa.
(Quinoa is amazing and gets its own pic.)

But, looking into nutrition more, I didn't realize quite how much I needed a day, every day, or that eating it throughout the day is better too.

Protein isn't stored, so it can only be used if it's there by eating it that day. What's more, protein should actually make up 1/3 of your daily calories. As I work out and use my muscles lots, less than this daily won't be the optimum to help my muscles repair themselves (protein is made up of amino acids which repair cells, build and maintain muscles). Fitness-wise I'm on a bit of a muscle-mission anyway (to build, not to bulk) so protein focus here we come...