The Benefits of Being Vegan and Its Health Impacts on the Body
Being vegan, which involves abstaining from consuming any animal products, has gained significant popularity in recent years. This dietary choice is not just about personal preference but also has various benefits for both individuals and the environment. Let’s delve into the advantages of adopting a vegan lifestyle and its positive impacts on health.
Health Benefits of Being Vegan:
Reduced Risk of Chronic Diseases: Studies have shown that a plant-based diet can lower the risk of chronic diseases such as heart disease, high blood pressure, type 2 diabetes, and certain cancers. This is primarily due to the lower intake of saturated fats and cholesterol found in animal products.
Weight Management: Vegan diets are often associated with lower body mass index (BMI) and reduced obesity rates. The emphasis on whole grains, fruits, vegetables, and legumes provides essential nutrients while keeping calorie intake in check.
Improved Heart Health: By eliminating animal fats and cholesterol, vegans tend to have lower levels of bad cholesterol (LDL) and higher levels of good cholesterol (HDL), which promotes better heart health and reduces the risk of cardiovascular diseases.
Better Digestive Health: Plant-based diets are typically higher in fiber, which aids digestion, prevents constipation, and promotes a healthy gut microbiome. This can reduce the risk of digestive issues like diverticulitis and colon cancer.
Lower Blood Sugar Levels: Vegan diets can be beneficial for individuals with diabetes or insulin resistance as they often lead to better blood sugar control and improved insulin sensitivity.
Rich in Antioxidants and Nutrients: Fruits, vegetables, nuts, seeds, and whole grains, which are staples of a vegan diet, are rich in antioxidants, vitamins, and minerals essential for overall health and immune function.
Environmental and Ethical Benefits:
Reduced Carbon Footprint: Animal agriculture is a significant contributor to greenhouse gas emissions, deforestation, and water pollution. Choosing a vegan diet can significantly reduce your carbon footprint and environmental impact.
Conservation of Resources: Producing plant-based foods requires less water, land, and energy compared to raising livestock for meat and dairy production. This conservation of resources is vital for sustainable food systems.
Animal Welfare: Veganism aligns with ethical considerations regarding animal welfare. By avoiding animal products, individuals contribute to reducing animal suffering and promoting more humane treatment of animals.
Biodiversity Preservation: The shift towards plant-based diets can help preserve biodiversity by reducing habitat destruction, overfishing, and wildlife exploitation associated with animal agriculture.
While there are numerous benefits to adopting a vegan lifestyle, it’s essential to ensure a well-balanced diet that includes a variety of plant-based foods to meet nutritional needs. Consulting with a healthcare professional or nutritionist can help in creating a personalized vegan diet plan that supports optimal health and well-being. joker123
Saat berencana menurunkan berat badan, maka beberapa pilihan makanan rendah kalori untuk diet berikut ini tak boleh dilewatkan. Pasalnya, sejumlah asupan ini tetap mengandung nutrisi yang dibutuhkan oleh tubuh meskipun kadar kalorinya cukup rendah. Sehingga, Anda pun bisa mencapai berat badan ideal yang sehat. Berikut ini adalah beberapa contoh makanan rendah kalori yang baik dikonsumsi untuk menjaga berat badan:
1. Sayuran
Manfaat sayuran untuk kesehatan tubuh tentu tidak perlu diragukan lagi. Tak hanya rendah kalori, sayuran juga kaya akan vitamin, mineral, serat, dan antioksidan yang berguna untuk menjaga kesehatan tubuh.
Hampir semua sayuran rendah akan kalori. Akan tetapi, beberapa jenis sayuran mengandung kadar air yang tinggi sehingga lebih mengenyangkan. Jenis sayuran tersebut, antara lain mentimun, selada, lobak, kangkung, bayam seledri, paprika, dan kembang kol.
2. Buah
Kandungan kalori dalam buah cenderung lebih tinggi dari sayuran, tetapi masih masuk ke dalam kategori makanan rendah kalori. Buah juga memuat banyak nutrisi yang baik untuk kesehatan sehingga wajib untuk dikonsumsi setiap hari.
Beberapa pilihan buah rendah kalori yang dapat dikonsumsi, meliputi semangka, stroberi, jeruk bali, kiwi, dan anggur.
3. Kacang-kacangan
Selain rendah kalori, beberapa jenis kacang-kacangan mengandung protein yang tinggi sehingga bisa memberikan efek slot online kenyang lebih lama ketika dikonsumsi. Dengan demikian, keinginan untuk makan secara berlebihan pun dapat ditekan.
Kandungan kalori kacang-kacangan umumnya sama per takaran sajinya. Pilihan kacang-kacangan yang bisa dikonsumsi pun sangat beragam, mulai dari kacang almond, kenari, mete, hingga edamame.
4. Biji bijian
Biji-bijian, seperti jagung, gandum utuh, dan bulgur, masuk ke dalam kategori makanan rendah kalori. Biji-bijian mengandung beragam vitamin dan mineral yang dapat menurunkan berbagai risiko gangguan kesehatan, seperti anemia, sembelit, hingga diabetes.
Tak hanya itu, biji-bijian juga memuat kandungan serat yang tinggi yang baik untuk kesehatan saluran cerna dan dapat memberikan rasa kenyang lebih lama sehingga cocok untuk dijadikan sebagai menu diet sehat.
5. Ikan
Ikan juga termasuk dalam makanan rendah kalori. Kandungan omega-3 yang terdapat di dalam ikan mengandung banyak manfaat bagi kesehatan, termasuk mengurangi peradangan dan menjaga kesehatan jantung.
Beberapa jenis ikan yang tergolong rendah kalori adalah ikan salmon, gindara, tilapia, lele, bawal, dan tuna. Namun, pastikan ikan diolah dengan cara yang sehat sebelum Anda mengonsumsinya, misalnya dengan cara dikukus atau ditumis dengan sedikit minyak. Sebisa mungkin, hindari mengonsumsi ikan dengan cara digoreng.
Diet untuk turunkan berat badan tidak boleh kamu jalankan secara asal. Sebab, pola makan dan jenis diet tergantung pada keadaan tubuh secara menyeluruh. Selain itu, diet sebenarnya berfokus pada penurunan asupan kalori tetapi selamanya meraih asupan makanan bergizi. Padahal, obyek utama diet adalah untuk meraih tubuh yang ideal dan sehat. Tak hanya membatasi kuantitas makanan yang masuk ke tubuh, tersedia beberapa makanan untuk diet yang termasuk wajib dikonsumsi.
Maka berasal dari itu, diet untuk turunkan berat badan mutlak dilakukan. Diet adalah aktivitas untuk turunkan berat badan yang banyak jenisnya, merasa berasal dari diet vegan hingga diet karbohidrat. Selain itu, selama proses penurunan berat badan, Anda termasuk wajib jalankan olahraga secara rutin. Nah, untuk memahami asupan makanan dan olahraga yang tepat, tersebut ini adalah beberapa tips diet untuk meraih berat badan ideal yang bisa Anda lakukan:
1. Menu Diet hari Senin
Sebagai pembuka hari, memilih menu makan yang bisa mendukung memenuhi asupan nutrisi sekaligus membuatmu kenyang lebih lama.
Sarapan: kombinasi antara telur rebus, buah alpukat, dan roti gandum.
Makan siang: brokoli rebus, fillet ayam anggota dada yang dipanggang, dan mashed potato untuk menu sumber karbohidrat.
Makan malam: brokoli rebus, fillet ayam anggota dada yang dipanggang, dan tambahkan jagung rebus sebagai karbohidratnya.
Kamu termasuk bisa mengkonsumsi banana oat milk sebagai menu sarapan, sapo memahami udang sebagai menu makan siang, dan orak-orik telur sayur sebagai menu makan malam.
2. Menu Diet hari Selasa
Berikutnya, menu diet seminggu turun 10 kilogram yang bisa kamu bikin untuk hari Selasa, yaitu:
Sarapan: brokoli kukus dan dua buah telur mata sapi.
Makan siang: filet ayam anggota dada yang dipanggang tanpa tambahan minyak, brokoli rebus, telur rebus, dan nasi merah.
Makan malam: buah pepaya potong, Greek yoghurt, dan smoothies buah naga.
Menu lainnya yang bisa kamu olah untuk hari Selasa adalah roti lapis gandum mengisi alpukat untuk sarapan, tumis ayam jamur dan nasi merah untuk makan siang, dan smoothies buah naga untuk menu makan malam. Nah, Ini Dokter Gizi yang Bisa Beri Info Seputar Intermittent Fasting https://neuronhospitalakola.com/
3. Menu Diet hari Rabu
Selanjutnya, menu diet untuk sarapan, makan siang, dan makan malam untuk hari Rabu yaitu:
Sarapan: telur rebus, buah pepaya potong, brokoli rebus, dan jagung rebus.
Makan siang: sawi rebus, filet ayam anggota dada yang dipanggang tanpa minyak, tahu, dan jagung rebus.
Makan malam: telur orak-arik, sawi tumis, dan kentang kukus.
Menu lainnya yang bisa kamu olah yakni smoothies pisang untuk sarapan, cah sawi telur untuk menu makan siang, dan smoothies kombinasi buah pisang dan mangga untuk menu makan malam.
4. Menu hari Kamis
Menu diet seminggu turun 10 kilogram untuk hari Kamis, cobalah bikin olahan tersebut ini.
Sarapan: tomat, buah sawo (atau buah alpukat), roti gandum, dan telur dadar.
Makan siang: nasi hitam, sayur bayam matang kuah bening, jagung, dan ayam panggang anggota paha.
Makan malam: telur ayam rebus, wortel dan pakcoy, bakso sapi dua butir, dan bihun.
Sementara itu, himbauan menu lainnya adalah roti gandum panggang untuk sarapan, spring roll untuk makan siang, dan irisan buah mangga serta buah naga untuk menu makan malam.
5. Menu hari Jumat
Lalu, menu makan sehat untuk diet pada hari Jumat, cobalah beberapa masakan tersebut ini.
Sarapan: buah alpukat, buah pisang, telur rebus dua buah, dan roti gandum yang telah dipanggang tanpa mentega.
Makan siang: salad sayur bersama dengan tambahan sebutir telur rebus.
Makan malam: smoothies buah, bisa buah pisang atau buah naga.
Adapun menu lainnya untuk meal plan hari Jumat yakni nasi merah bersama dengan ayam panggang tanpa minyak untuk sarapan, nasi bersama dengan tambahan brokoli dan udang untuk makan siang, dan tumis sayur brokoli untuk makan malam.
6. Menu hari Sabtu
Masuk pada akhir pekan, kamu bisa coba produksi menu diet seminggu turun 10 kilogram yang lebih variatif. Berikut beberapa pilihannya:
Sarapan: telur orak-arik, susu rendah lemak, dan brokoli rebus.
Makan siang: salad sayuran.
Makan malam: smoothies buah
Selain itu, cobalah bikin salad sayur untuk menu sarapan, nasi merah bersama dengan kimbap sebagai menu
makan siang, dan salad buah untuk menu makan malam.
7. Menu hari Minggu
Sarapan: buah apel potong, telur orak-arik, dan roti gandum panggang.
Makan malam: ayam ungkep goreng tanpa minyak, pakcoy kukus, dan kentang rebus.
Sebagai menu sarapan lainnya, kamu bisa memicu oatmeal stroberi.
Lalu, menu makan siang lainnya adalah tempe penyet kukus, dan ayam bumbu lada hitam bersama dengan sedikit minyak untuk menu makan malam. Selain coba himbauan menu diet seminggu turun 10 kilogram tadi, kamu termasuk wajib mengimbangi bersama dengan olahraga rutin setiap hari. Tak hanya itu, pastikan kamu termasuk jalankan pengecekan kesehatan secara rutin untuk memahami hasil berasal dari program diet yang sedang kamu jalani.
Makanan Pengganti Untuk Vegan – Vegan akan menghindari makanan yang bersumber dari hewan karena alasan lingkungan, etika, atau kesehatan. Di samping di adopsi sebagai gaya hidup, ada pula orang yang hanya menjalani diet berbasis tanaman (plant-based) untuk alasan kesehatan.
Namun, apabila pola makan vegan tidak di rencanakan dengan baik, ini akan berdampak pada risiko kekurangan nutrisi. Sebab, terdapat sejumlah produk nabati yang memiliki kandungan nutrisi lebih rendah di bandingkan produk hewani.
Bagi para vegan dan pelaku diet yang ingin tetap sehat, berikut daftar alternatif Makanan Pengganti Untuk Vegan
1. Kacang kacangan dan Biji bijian
Vegan menghindari sumber protein dan zat besi hewani, seperti daging, unggas, ikan, dan telur. Oleh karena itu, mereka butuh mengganti produk hewani tersebut dengan alternatif nabati yang kaya protein dan zat besi.
Makanan kelompok kacang kacangan, biji bijian, dan polong polongan baik di konsumsi oleh vegan, seperti di kutip dari Healtline. Mereka merupakan sumber terbaik yang mengandung serat, karbohidrat kompleks, zat besi, folat, kalsium, kalium, seng, asam lemak omega 3 esensial, dan antioksidan yang meningkatkan kesehatan.
Kedelai ialah salah satu keluarga polong polongan yang biasa di olah menjadi produk tahu dan tempe. Makanan aneka guna nan terjangkau ini bisa di jadikan pengganti daging lantaran kaya akan sumber protein, zat besi dan kalsium yang baik.
2. Susu Nabati
Susu yang bersumber dari bahan nabati kacang kacangan dan biji bijian dapat menjadi opsi alternatif bagi orang yang mengikuti diet vegan atau orang yang tidak toleran terhadap susu sapi. Meski kadar kalsium dan protein dalam susu sapi masih lebih tinggi, namun susu nabati tetap memiliki kandungan vitamin, mineral, protein, dan serat yang bermanfaat bagi kesehatan.
3. Yoghurt Kelapa
Yoghurt kelapa terbuat dari fermentasi santan kelapa organik. Ia memiliki tekstur creamy dan rasa manis yang alami. Seperti hal nya susu nabati, yoghurt kelapa bebas dari laktosa, gluten, dan kasein, sehingga bisa di jadikan sebagai alternatif bagi mereka yang memiliki alergi dan menghindari.
4. Gula Kelapa
Untuk menghindari gula pasir, orang yang menjalani vegan atau diet cenderung memilih pemanis alami lain yang lebih sehat, seperti kurma, madu, stevia, atau gula kelapa
5. Nutrition Yeast
Kamu bisa mengganti keju parmesan viasa dengan nutrition yeast saat membuat masakan berbasis pasta atau salad. Nutrition yeast yang berupa serpihan atau bubuk kuning dengan rasa gurih. Ini bisa kamu temukan di sejumlah supermarket dan toko makanan kesehatan
Makanan Kaya Zat Besi – Zat besi adalah komponen utama hemoglobin, yakni protein yang di temukan dalam sel darah merah yang sangat penting dalam membawa oksigen dari paru paru ke seluruh tubuh. Zat besi juga mendukung fungsi sel yang tepat, mengatur produksi hormon, dan memperkuat metabolisme.
Tanpa zat besi yang cukup, tubuh tidak dapat memproduksi sel darah merah yang cukup untuk mengangkut oksigen dalam jumlah yang cukup ke jaringan tubuh, yang mengakibatkan kelelahan.
Ada dua jenis zat besi, yakni heme dan non heme. Besi heme sebagian besar di temukan dalam sumber hewani dan ia cenderung lebih mudah di serap, daripada besi non heme, yang di temukan, baik pada makanan nabati maupun hewani.
Oleh karena itu, secara alami, orang yang menjalani gaya hidup vegan cenderung kekurangan zat besi heme. Namun, mereka masih dapat memperoleh jumlah yang cukup saat mengonsumsi makanan zat besi non heme.
Lantas, apa sajakah Makanan Kaya Zat Besi bisa menjadi sumber zat besi yang baik?
Sumber Zat Besi Untuk Vegan
Sumber nabati atau hewani, sebenernya tidak menjadi masalah. Namun, untuk membantu meningkatkan penyerapan besi, di sarankan mengimbanginya dengan konsumsi 500 miligram vitamin C setiap hari. Nah, berikut ini adalah beberapa makanan yang bisa memasok kebutuhan zat besi untuk mereka yang menjalani gaya hidup vegan
Kacang kacangan bisa menjadi makanan dalam menu vegan yang sangat tepat karena ia di sebut sebut memiliki kandungan protein yang tinggi. Selain itu, ia juga bisa memasok kebutuhan besi.
Biji Gandung (Quinoa)
Ada alasan mengapa quinoa sering di sebut sebut sebagai makanan super. Biji bijian ini mengandung empat gram zat besi per setengah cangkir. Jika kamu sedang berjuan melawan anemia, coba lah mengganti nasi dengan quinoa ini.
Molase
Zat kental dan manis yang merupakan produk sampingan dari gula ini juga sangat tinggi besi. Terdapat sekitar 7,2 miligram per dua sendok makan, dan ini hampir setara dengan kebutuhan besi sehari untuk pria. Namun, tidak di rekomendasikan untuk memakan molase seperti selai roti, sebab kamu hanya perlu mengonsumsi secukupnya saja.
Sayuran Hijau
Sayuran hijau adalah sumber nutrisi yang cukup baik. Salah satunya adalah bayam yang mengandung sejumlah besar besi, meski agak lebih sulit untuk di serap oleh tubuh.
Jangan Lupa Juga Asupan Vitamin B12
Kekurangan vitamin B12 merupakan masalah yang kurang umum, tetapi ia juga dapat menyebabkan anemina. Nutrisi ini sama pentingnya dengan zat besi produksi sel darah merah dan pengangkutan oksigen dalam aliran darah. Vitamin B12 adalah satu satunya suplemen yang harus di konsumsi vegan secara teratur, karena nutrisi ini sangat sulit di temukan dalam makanan nabati.
Ragi bergizi adalah salah satunya makanan nabati umum yang secara alami mengandung vitamin B12, meskipun ada beberapa produk vegan yang banyak di jual dengan menambahkan vitamin B12, tetapi suplemen vegan adalah cara yang aman dan efektif untuk memastikan kamu tidak kekurangan nutrisi
Resep Makanan – Menjadi tuan rumah pertemuan adalah tentang menyenangkan orang lain. Mulai dari musik hingga koktail (atau mocktail) hingga camilan, menciptakan suasana optimal memerlukan pemikiran bagi semua yang di undang. Pembatasan diet dan sebagainya. Itulah sebabnya makanan pembuka vegan adalah jawaban menyeluruh untuk semua kebutuhan Anda.
Berbasis tanaman, lezat, dan beragam secara budaya, resep makanan pembuka vegan yang bijaksana pasti akan memuaskan selera siapapun bahkan mereka yang bersikeras bahwa mereka adalah karnivora habis habisan.
Mengapa Mencoba Makanan Pembuka Vegan?
Camilan vegan lezat, serbaguna, dan bergizi tinggi. Mengadopsi pola makan nabati telah di temukan menurunkan risiko diabetes tipe 2 dan penyakit jantung, sekaligus membantu penurunan berat badan.
Dan jika Anda mencari cara sederhana untuk mengurangi dampak lingkungan, memasukkan beberapa hidangan vegan ke dalam pola makan anda bisa sangat bermanfaat. Produk hewani bertanggung jawab atas sekitar 75% dari total emisi gas rumah kaca, menurut laporan di The Lancet. Di tambah lagi dengan jejak air yang di hasilkan industri ini (di butuhkan 1.800 galon air untuk menghasilkan satu pon daging sapi), dan membuat lebih banyak pilihan nabati mulai masuk akal.
Dengan semangat memulai dari yang kecil, pilihan makanan pembuka vegan ini mencakup budaya dan rasa, makanan lezat yang memadu Anda (dan tamu Anda) menuju pola makan
1. Punjabi India Yang Renyah
Semasa Punjabi adalah camilan klasik India, kue-kue gurih yang diisi dengan sayuran berbumbu seperti kentang, kacang polong, dan banyak lagi. Panggang atau goreng tergantung selera Anda, dan sajikan dengan raita vegan untuk hidangan yang tak lekang oleh waktu.
2. Baba Ganoush
Saus pertama dalam daftar, baba ganoush adalah favorite Mediterania yang menyajikan terong, tahini, bawang putih, lemon, jus, dan minyak zaitun. Meskipun beberapa resep memerlukan yougurt hijau
3. Zaitun Bruschetta
Resep loyang lembaran padat menawarkan cara yang mudah untuk menyenangkan seluruh pesta, dan bruschetta yang didekontruksi ini membuktikan maksudnya. Panggangan buah zaitun, bawang bombay, tomat anggur, dan labu, lalu sajikan bersama irisan baquette panggang.
4. Boneka Jamur
Topi jamur isi adalah makanan ringan klasik, dan versi ini mendapatkan kekayaan melalui keju vegan pilihan anda.
5. Maki
Membuat maki sendiri tidaklah sesulit kelihatannya, terutama setelah anda menghilangkan ikan berkualitas sushi. Gulung sayuran segar favorit Anda (dan bahkan tahu goreng) untuk hidangan pembuka vegan yang pasti akan mengesankan.
Makanan Vegetarian Dan Manfaatnya – Sejak lama, konsumsi buah dan sayuran telah di ketahui dapat berdampak baik untuk kesehatan tubuh manusia. Tidak hanya dalam jangka pendek, makanan vegetarian seperti buah dan sayuran juga dapat memberikan manfaat hingga di usia senja nanti. Nutrisi yang di sediakan makanan dengan berbasis tanaman juga ternyata cukup lengkap sehingga ketika komitmen pola makan ini di pilih, seseorang tetap dapat memenuhi kebutuhan nutrisi harian yang di perlukan oleh tubuhnya.
Rekomendasikan Makanan Vegetarian dan Manfaatnya
Cukup banyak makanan yang dapat di konsumsi untuk Anda yang ingin mencoba pola makan ini. Meski tanpa menggunakan basis daging atau hewan, makanan makanan ini tetap memiliki rasa yang lezat serta nurtisi yang di butukan oleh tubuh untuk beraktivitas setiap hari.
Anda juga dapat mengkonsumsi makanan berikut ini untuk mendapatkan nurtisi yang di perlukan oleh tubuh. Dilansir dari situs happyfresh.id, berikut rekomendasi makanan vegetarian yang dapat menjaga tubuh tetap sehat.
1. Sapo Tahu
Mengandung bahan yang bernutrisi seperti tahu, sayuran, dan rempah, makanan yang berasal dari Negri Tirai Bambu ini bisa menjadi opsi yang menarik. Disajikan dalam kondisi hangat, makanan ini dapat memberikan Anda tenaga dan nutrisi yang di perlukan untuk beraktivitas.
2. Gado Gado
Salah satu makanan tradisional ini juga merupakan opsi makanan vegetarian yang menarik untuk di konsimsi. Pada dasarnya, gado gado terdiri dari bahan makanan yang sehat di padukan dengan saus kacang yang nikmat. Kandungan kalorinya cukup tinggi, namun di imbangi dengan serat, protein, dan nutrisi lain dari sayur dan bahan yang di tambahkan di dalamnya
3. Pepes tahu
Pepes tahu juga menjadi rekomendasi berikutnya. Cara memasak pepes dapat di gunakan pada ragam jenis makanan lain, seperti jamur atau tempe, sesuai dengan selera. Rasanya nikmat, dan cocok menjadi lauk untuk makan.
4. Urap
Kembali ke salah satu makanan tradisional yang menjadi rekomendasi. Urap adalah makanan yang memiliki bahan utama dari sayuran berupa toge, kacang panjang, daun singkong, dan sejenisnya. Semua sayuran tersebut kemudian di rebus, dan di campur dengan kelapa parut yang sudah di bumbui. Anda dapat memperoleh cukup banyak nutrisi dari urap selama proses merebus sayuran tidak terlalu lama.
5. Salad Buah
Rekomendasi berikutnya adalah salad buah. Menu ini dapat di kombinasikan dengan leluasa sesuai dengan selera Anda dengan catatan dressing yang di gunakan jangan sampai berlebihan sebab dapat meningkatkan asupan gula atau kalori dari salad buah yang bernutrisi dan segar ini.
Pumpkin Pie is a must-have dessert for the holiday season. The sweet, spiced pumpkin custard filling is classic and delicious in a homemade (or store bought) pie crust served with a dollop of Vegan Whipped Cream.
This https://bombaysandwichco.com/‘s recipe is ridiculously easy to make. All you have to do is blend the ingredients, pour, bake and enjoy!
How to make vegan pumpkin pie, step by step:
Add all pumpkin pie filling ingredients to a blender.
Blend until smooth.
Pour into pie crust lined pan.
Bake. Chill. Eat.
Special Tips & Substitutions:
Pie Crust: I used my Easy Vegan Pie Crust, which is the best option for a traditional, buttery pie crust. You may also use Gluten Free Pie Crust or a store bought vegan pie crust, I won’t judge!
Coconut cream: Use coconut cream if you can, it will give you the most consistent results. If you can’t find coconut cream, use full fat coconut milk from a can, and use as much of the white creamy part as you can. Do not substitute another milk, as the pie will be more pudding like than custard like in texture. Trust me, I’ve tested it.
Sugar: You may use coconut sugar instead of brown sugar if you want. For a less sweet filling, use half the amount called for. You may also use 1/2 cup of maple syrup if you’d like.
Cornstarch: May use tapioca starch or arrowroot if desired instead of cornstarch.
Make fun little pie crust leaves like I did! To make the pie crust leaves, make an extra pie crust. Roll it about 1/8th inch thick and cut into leaf shapes with mini-leaf cookie cutters. Bake on a pan for 10 minutes at 350 degrees F.
Vegan Pumpkin Pie
Ingredients
1 (15 ounce) can pumpkin puree
1 cup coconut cream*
1 cup brown sugar
1 teaspoon cinnamon
1 teaspoon ginger
1/2 teaspoon nutmeg
1/8 teaspoon cloves
1/2 teaspoon salt
3 tablespoons cornstarch
1 recipe Easy Vegan Pie Crust
Vegan Whipped Cream optional, for serving
Instructions
Preheat the oven to 350 degrees F. Prepare a pie crust in a pie plate.
Add the canned pumpkin, coconut cream, brown sugar, cinnamon, ginger, nutmeg, cloves, salt and cornstarch to a blender and blend until very smooth. You may also simply whisk it together in a bowl until smooth.
Pour the mixture into a 9-inch pan lined with a pie crust. May use a vegan store bought vegan pie crust, my Easy Vegan Pie Crust, or this Gluten Free Pie Crust. I don’t pre-cook the pie crust. Spread the mixture evenly with a spatula.
Bake for 1 hour. If the crust starts to burn, cover the edges of the crust with aluminum foil or a pie shield after about 30 minutes of baking. The middle will still look jiggly; that’s normal. Let cool at room temperature for 30 minutes, then cover and transfer to the refrigerator to chill for at least 4 hours or overnight.
Slice and serve with Vegan Whipped Cream or store bought non-dairy whipped topping, if desired. Enjoy!
For the Pie Crust Leaves: These are totally optional for decoration. Make or buy an extra pie crust, and roll out the dough about 1/8th inch thick. Using leaf cookie cutters, cut into shapes. Place on a baking sheet and bake for 10 minutes at 350 degrees F.
Notes
I recommend my Easy Vegan Pie Crust recipe for best results, but you can use a store bought vegan pie crust (Whole Foods carries one I know of) OR Gluten Free Pie Crust for a lighter option.
Don’t substitute another milk for the full fat coconut cream or your pie filling won’t thicken up the same way. If you can’t find coconut cream, you can use cans of coconut milk but only use the rich, creamy, thick white part, not the liquid for best results. I tried it with another milk and it was more of a pudding than a custard pie.
May substitute coconut sugar for the brown sugar. If you don’t want the pie so sweet, use 1/2 the amount of sugar, OR use 1/2 cup maple syrup instead of the brown sugar.
You can use arrowroot or tapioca starch for the cornstarch if needed.
Store leftover pumpkin pie loosely covered in the refrigerator for 3-4 days. To freeze, let the whole pie completely cool. Then wrap it tightly in several layers of plastic wrap, then even a layer of foil to protect it from freezer burn.
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Garden of Life is a respected wellness and nutrition brand that offers a vast assortment of clean vitamins and supplements. While Garden of Life is known for its probiotics and multivitamins, protein powders are arguably one of its most popular offerings. That’s because Garden of Life sells 70 protein supplements, which range from plant-based protein powder to protein powder made out of grass-fed whey. There are even protein powders loaded with minerals and nutrients that double as meal replacements, and protein powders for different goals such as weight loss or muscle recovery. Not to mention, protein bars and protein powder for coffee.
While it can seem like Garden of Life protein powders are endless, there are a few standout products. Our Garden of Life protein powder review will cover the brand’s top-selling protein powders, its ingredients and what they work best for. We’ll https://bombaysandwichco.com/ also share everything you need to know about the Garden of Life brand to help you make an informed decision and determine which protein powder is best for your needs.
This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.
What Is Garden of Life?
Garden of Life is a nutrition brand that offers clean vitamins and supplements. As an affordable line and household staple for many, Garden of Life makes products for just about all age groups, health needs, diets and lifestyles. Founded in 2000, Garden of Life was created by author and wellness speaker Jordan Rubin, who was inspired by his recovery from chronic illness and wanted to help others take charge of their health in their own unique way.
Garden of Life products are derived from whole foods and include clean, traceable ingredients. All products, including protein powders, are free of synthetic ingredients, binders, fillers, artificial flavors and colorings. As of 2021, Garden of Life also became the first vitamin and supplement brand to be Certified Carbon Neutral, and promises a commitment to sustainable products and processes. Whether you’re looking for supplements for brain health, energy, mood and stress or immunity, Garden of Life sells products across 10 different health categories.
Within the Garden of Life brand are also sub-brands like Sport, Raw Probiotics, Vitamin Code and myKind Organics, the latter of which is fully certified organic and non-GMO verified by the Non-GMO Project. Each one of these lines tailors to a different need and lifestyle, and there are even Garden of Life protein powders under these various sub-brands (like Dr. Formulated). Here are the most popular Garden of Life protein powders and everything to know about them.
Garden of Life Protein Powder Bestsellers
Raw Organic Protein Powder Unflavored
Price: $50.99
Ingredients: Raw organic protein blend with organic pea protein, organic sprouted brown rice protein, organic amaranth sprout and more
Flavor: None, this protein powder is unflavored
Amount of protein per serving: 22 grams
Servings per container: 20
If you prefer an unflavored protein powder to mix into your protein shakes or cold liquids, check out Garden of Life Raw Organic Protein Powder. It comes flavor-free and uses an organic plant-based formula. This gluten-free and Non-GMO Project-verified protein blend includes a mix of organic superfoods like chia seed, sunflower seed, pumpkin seed and flax seed. It also incorporates a prebiotic fiber blend to help support a healthy gut, and is entirely free of added sugars. Plus, it has higher doses of Vitamin D (50 percent of your daily value), zinc (25 percent of your daily value) and Vitamin E (20 percent of your daily value) in each serving, which can be beneficial for vegetarian or vegan diets that can make it harder to get these essential nutrients through food.
Packing in 22 grams of plant protein per serving, this protein powder can easily be used to up your protein intake. It can work just as well for post-workout recovery and includes four grams of branched chain amino acids, or BCAAs, that can help promote muscle growth and increased muscle strength. In addition, this plant protein powder is nearly carbohydrate-free and includes less than one gram per serving, making it a great option for those following keto or paleo diets.
Raw Organic Fit Protein Powder Chocolate Cacao Powder
Price: $51.99
Ingredients: Raw organic protein blend, raw organic ashwagandha root, organic alfalfa sprout, raw probiotic and enzyme blend and more
Flavor: Chocolate, vanilla
Amount of protein per serving: 28 grams
Servings per container: 10
If weight loss is your goal, look no further than Garden of Life Raw Organic Fit Protein Chocolate Cacao Powder. This plant-based protein powder packs in a whopping 28 grams of protein per serving, making it effective for weight loss since protein intake is proven to help suppress hunger and promote a feeling of being full. It also includes an organic weight loss and stress management blend with raw organic decaffeinated green coffee bean extract and raw organic ashwagandha root, which studies prove to be effective for body weight management. Overall, this protein powder can help you achieve more lean body mass, and it comes in a tasty chocolate flavor that blends well into smoothies with almond milk (or other liquids) without a chalky texture. If chocolate isn’t for you, this protein powder also comes in vanilla flavor.
Most diets can work alongside Raw Organic Fit protein powder, since it’s vegan, gluten-free, certified USDA organic, and is dairy- and soy-free. It also has less than one gram of sugar and is full of essential amino acids that promote muscle synthesis and growth. While some plant proteins aren’t complete, meaning they don’t have the nine types of amino acids found in food that help your body function, this high protein powder uses a blend of numerous plant sources to help ensure that each serving provides you with complete protein.
SPORT Certified Grass Fed Whey Chocolate
Price: $59.99
Ingredients: Whey protein isolate, milk protein, organic cocoa, organic stevia extract and more
Flavor: Chocolate, vanilla
Amount of protein per serving: 24 grams
Servings per container: 20
Those using protein powder to support fitness goals like increasing muscle mass or lean body mass can benefit from Garden of Life SPORT Certified Grass Fed Whey Chocolate protein powder, which includes 24 grams of premium whey isolate and milk protein per serving. This whey protein powder has minimal ingredients and zero grams of sugar. Instead, it’s sweetened with organic stevia extract to help give it a pleasant chocolate taste that blends well with peanut butter or other nut butters (or, you can simply mix this supplement into cold water). In addition to providing 48 percent of the recommended daily value of protein, it also contains two billion CFU (or measurement units) per serving of probiotics that can help support healthy digestion.
Plus, those specifically seeking out the fitness benefits (as the Garden of Life Sport line is designated for) will be glad to know that this protein powder includes four grams of glutamine and glutamic acid, which can help enhance strength and muscle powder, while also preventing fatigue. Even more energy comes from 10 milligrams of naturally-occuring caffeine per serving that can slightly amp up your workout. However, if you’re sensitive to caffeine or need to watch your caffeine intake (such as during pregnancy), you may want to consider a different protein powder.
SPORT Organic Plant-Based Protein Vanilla
Price: $59.99
Ingredients: Organic performance protein blend with legumes like pea protein, navy bean and lentil bean, plus organic apple, turmeric and more
Flavor: Vanilla, chocolate
Amount of protein per serving: 30 grams
Servings per container: 19
Garden of Life’s plant-friendly version of the protein powder above is Sport Organic Plant-Based Protein Vanilla. It offers 30 grams of plant protein per serving and tastes delicious mixed into unsweetened or vanilla-flavored almond milk. With no sweeteners and plenty of vitamins per serving including calcium, iron, zinc and magnesium, this plant-based protein powder can help support active individuals following a vegetarian or vegan diet (iron can be especially tough to get on these diets, but this supplement has 40 percent of the recommended daily value). It also includes an organic recovery blend containing apple, tart cherry and turmeric, the latter of which has been proven to help decrease inflammation and promote muscle recovery.
In addition, this complete plant protein powder for fitness includes two billion CFU of probiotics, five grams of glutamine and glutamic acid, and nearly six grams of BCAAs. It’s also vegan, dairy-free, gluten-free and low in carbs, which makes it versatile for different dietary needs. Plus, it also has certifications from Informed Choice and NSF Certified Sport, which are global testing programs that monitor harmful substances in sport supplements (which this protein is free of).
Organic Creamy Protein with Oatmilk
Price: $44.99
Ingredients: Organic protein blend with quinoa, buckwheat and more, plus oat milk powder, coconut MCT oil powder and stevia leaf extract
Flavor: Vanilla cookie, chocolate brownie
Amount of protein per serving: 20 grams
Servings per container: 20
If you’re a fan of oat milk and/or cookies, Garden of Life Organic Creamy Protein with Oatmilk combines the best of both worlds. This plant-based and certified vegan protein powder includes a sprouted organic protein blend that contains quinoa, buckwheat, millet, chia and more, plus an organic plant milk blend with its star ingredient, oat milk powder and coconut milk powder. In addition, this protein powder features a prebiotic and probiotic blend for gut health support.
Packing in 20 grams of complete plant protein per serving, this protein powder has a creamy vanilla cookie flavor that goes beyond traditional vanilla, offering a new take on the classic flavor. It’s also higher in dietary fiber, which can help keep you full, while remaining low in sugar at less than one gram per serving. This protein powder is higher in saturated fat, however, so if you eat a lower fat diet for personal or health reasons, you may want to consider a different product; each serving includes 13 percent of the recommended daily value of saturated fat.
Raw Organic Meal Shake & Meal Replacement Vanilla Powder
Price: $36.99
Ingredients: Organic sprouted protein blend with pea and brown rice protein, plus organic fiber blend with tapioca fiber, chia seed and flax meal
Meal replacements can help you get a full “plate” of nutrients if you don’t have time to cook or eat a whole food meal. Garden of Life Raw Organic Meal Shake & Meal Replacement Vanilla Powder doubles as both a protein powder and a meal replacement loaded with 44 superfoods. From organic tomato to organic green bell pepper, to even organic kale and organic asparagus, this protein blend provides essential nutrients that are otherwise found in food. Each serving of this vanilla-flavored plant protein powder includes 20 grams of protein, plus a whopping 380 percent of the recommended daily value of Vitamin B12, which supports nerve and cell function, and 140 percent of the recommended daily value of biotin, which also helps with cell function and can help promote strong hair and nails. In addition, it has a probiotic and enzyme blend.
While this meal replacement protein powder works great for busy individuals on the go who need not only a filling shake, but a boost of nutrients, it may not be the best fit for those simply looking to up their protein intake who already get a lot of these nutrients through food (that’s because getting too many vitamins can make you feel sick or cause unpleasant side effects).
Other Garden of Life Protein Powder
In addition to the protein powders included in our list, Garden of Life produces 70 protein supplements that range in flavor, protein source and ingredients.
What to Consider Before Making a Purchase
To determine which Garden of Life protein powder might be best for you, there are a few factors to consider in advance. Here’s what you should think about before making a purchase.
Price
As is the case with almost all buys, price is a major driving factor in deciding which product is right for you. While Garden of Life is a more affordable brand, some types of protein powder, like the Sport line, tend to be more expensive than others. Plus, if you’re using protein powder daily, you’ll probably go through a container quickly – which can easily drive up costs. Determine your monthly budget for protein powder, then carefully check your budget against how many servings are in a container.
Protein source
Protein source matters, especially if you follow a specific diet or simply prefer one type of protein over the other for health or fitness reasons. Those eating vegetarian or vegan, or who are sensitive to dairy, should steer towards a plant-based protein powder. Luckily, Garden of Life offers plant protein powders with a variety of protein blends, so you aren’t stuck with only one option. If you prefer an animal-sourced protein, the whey protein powders will likely be a better choice for you. Still, at the end of the day, some people simply prefer the taste and texture of plant versus whey protein, or vice-versa.
Goals
Whatever your reason for consuming protein powder might be, whether that’s to lose weight, build muscle or simply increase your protein intake, Garden of Life designs products that meet a variety of goals. Consider your reason for using protein powder and consult our guide or the brand’s website to find a protein powder that’s right for you (those on a weight loss journey, for example, can benefit from Garden of Life protein powder like Raw Organic Fit).
Ingredients
All Garden of Life products are clean, and most, but not all, of the protein powders are organic. While you’ll see some similar ingredients across many of the supplements, each protein powder is unique in what’s included. If you have any food allergies, be sure to carefully skim ingredients lists for potential culprits, and if you already get a lot of nutrients through food, carefully check the vitamin and mineral content as well. Some protein powders are fortified with high levels of vitamins, so it’s important not to accidentally overdo your intake (which can lead to side effects).
What Customers Have to Say about Garden of Life
Garden of Life protein powder tends to get mostly positive reviews, with the plant-protein powders in particular receiving the highest ratings. Buyers of SPORT Organic Plant-Based Protein in the vanilla flavor, for example, praise the smooth texture and easy digestion. Garden of Life website reviewer Greg writes, “The texture is smooth unlike other brands,” while a second website reviewer Alexis says, “I’ve had a hard time finding a protein powder that doesn’t disrupt my digestion, and this one does the trick perfectly.” Meanwhile, Ave, an Amazon reviewer of Organic Creamy Vanilla Protein with Oatmilk, says that this protein powder “had really good flavor,” but was “a little hard to stir and took a while to get rid of the lumps.” She also notes that the protein powder was “a little thick” and likens it to an eggnog consistency.
FAQs
Is Garden of Life protein powder plant-based?
Many Garden of Life protein powders are plant-based, although the brand offers numerous whey protein powders as well. These plant protein powders include a variety of protein blends that pull protein from different plant sources, like organic pea and brown rice.
Is Garden of Life protein powder good for weight gain?
Garden of Life isn’t the best brand to consider for protein powder that promotes weight gain, since all protein powders are relatively lower in calories and fat (with the exception of the keto products). To gain weight with protein powder, you’ll want to consider a mass gainer, which can pack in hundreds of calories per serving and higher fat and protein content to support weight gain.
Where is Garden of Life protein powder made?
Garden of Life protein powder is produced in Palm Beach Gardens, FL, where the brand is currently headquartered.
Is Garden of Life a complete protein powder?
Garden of Life offers complete protein powders, regardless of protein source. Whey protein is automatically a complete protein, while plant-based protein powders include protein blends that use different plant sources to make them complete.
Final Thoughts
Garden of Life is a leading brand in the nutrition world, and its protein powders are staples across many households. With 70 products to choose from, it’s no wonder that Garden of Life protein powder is so popular – and there are protein supplements that meet a variety of health and fitness goals, like weight loss, muscle gain and meal replacement. If you’re considering a Garden of Life protein powder, be sure to consult our list of bestsellers to learn more about its prices, health benefits, ingredients, protein source and flavor options.
Need vegan queso and need it fast? Look no further! This recipe requires just 7 ingredients, 5 minutes, and 1 blender. Let’s do this!
This recipe was born out of pure necessity. Some friends were over one night and we ordered Mexican food and I needed some queso STAT. So, I figured blending up some cashews with hot water would work. Guess what? It totally did.
Typically I like to soak my cashews before blending, but in a pinch this little trick totally works! Because sometimes you just need queso and you need it right now — you feel me?
Origins of Queso
Queso, also called chile con queso, is a melty, cheesy dip that’s typically served alongside tortilla chips. It’s believed to have originated in Texas in the early 1900s (source).
Though you may find chile con queso at some Mexican restaurants in the US, it’s much different than the authentic Mexican queso (called queso fundido) that likely inspired it. While queso fundido is typically made with soft white cheeses, chile con queso is usually made with more processed American cheeses. You can learn more about the history and differences in this website https://bombaysandwichco.com/.
Our version is not traditional, but is inspired by the creaminess and heat of chile con queso and also influenced by North African flavor with the addition of harissa paste.
How to Make Vegan Queso
This queso is comprised of raw cashews, nutritional yeast, garlic, spices, water, and a little hot sauce or harissa paste blended to creamy perfection. That’s it!
You can make it spicier, cheesier, or more garlicky to taste — the options are endless.
We hope you love our new quick, go-to queso! It’s:
Fast
Creamy
Cheesy
Smoky and spicy
& Incredibly delicious
This would make the perfect dip for Mexican night and beyond. Lately I’ve been keeping a jar around for adding to Cauliflower Rice Burrito Bowls, or just to dip with corn chips. Swoon.
5-Minute Vegan Cashew Queso
Creamy vegan queso ready in just 5 minutes! Cheesy, quick and easy to make, and perfect for serving with nachos, burrito bowls, tacos, and more!
Servings (1/4-cup servings)
Course Dip, Side
Cuisine Gluten-Free, Mexican-Inspired, Vegan
Freezer Friendly 1 month
Does it keep? 1 Week
Ingredients
US Customary – Metric
3/4 – 1cuphot water
1cupraw cashews
1clovegarlic, chopped
2Tbspnutritional yeast
1/2tspground cumin
1tspchili powder
1/2tspsalt, plus more to taste
1Tbspharissa (or sub hot salsa, hot sauce, Ro-Tel, or 1 chipotle pepper in adobo sauce // plus more for garnish)
Instructions
Add all ingredients to a blender (starting with the lesser amount of water) and blend until creamy, adding more water as needed to blend until creamy and smooth. We recommend a small blender (we prefer the NutriBullet), or a high-speed blender. Add just enough water to achieve a creamy, pourable queso. If it gets too thin, thicken with additional raw cashews.
Taste and adjust flavor as needed, adding more nutritional yeast for cheesiness, salt to taste, cumin for smokiness, chili powder or harissa for heat, or garlic for zing. It should be quite flavorful, so don’t be shy.
Serve with chips or add to things like tacos, nachos, burritos, and more! Garnish with additional harissa or a spoonful of fresh salsa or hot sauce for serving (optional).
Store leftovers covered in the refrigerator up to 5-7 days, or in the freezer up to 1 month. To thaw from frozen, set in refrigerator for 24-48 hours. Reheat in microwave or in a small saucepan over medium-low heat. Add more water as needed if it thickens when reheating.
Notes
*Nutrition information is a rough estimate for 1 (1/4-cup) serving calculated without additional garnish, chips for dipping, or other sides.
