For a yummy small lunch or sides for dinner. Try out this sweet potato recipe.
VEGAN LENTIL SHEPHERD’S PIE
For a yummy small lunch or sides for dinner. Try out this sweet potato recipe..
Author: SKY CHRISTINA
PREP TIME: 10 minutes
COOK TIME: 45 – 50 minutes
TOTAL TIME: 50 minutes – 1 hour
Category: Lunch / Dinner / Snack
Cuisine: Vegan, Plant based, No added sugars
( you will need a large tray, a knife, foil and a cutting board for this recipe)
WHAT YOU WILL NEED:
Fajita Seasoning ( 1TBS-2TBS – enough to lightly top cover all potatoes )
1 TBS Garlic Pepper (optional)
(Red Pepper Flakes if you want more spice)
Olive oil ( enough lightly line bottom of tray )
Pinches of Sea Salt (optional)
1 Sweet Potato ( fits in the open palm of your hand.)
Start washing your Sweet Potato.
Grab Knife and chopping board and slice Potato into fries shapes. (you may skin your potato if you want to and cut off the ends)
Preheat oven to Gas mark 5 (375F)
Prepare a flat wide tray, line with foil. (if you do not have foil then just use a clean tray)
Line that foil with Olive oil to prevent the potatoes from sticking to the bottom of the tray. (a little can go a long way so do not put too much)
Place your chips onto the oiled tray skins facing upward.
Drizzle a small amount of olive oil on top of potatoes. (optional)
Sprinkle on all seasonings, Fajita and Garlic pepper.
Place in oven, near the middle lower part of your oven, set your timer for 20 minutes.
After 20 mins flip the fries onto the over side to cook evenly.
Place back in oven and cook for another 20-30minutes, depending on your oven.
After 20-30 minutes check, with a fork, if all the potatoes are soft inside, if not place back in oven for another 5-10 minutes.
Now your food is ready sprinkle on top some salt (optional) and serve.
Enjoy maybe with a side salad (like pictured) or maybe even a Bean Burger.
You can make this same recipe with white potatoes too for a different flavour. Also everyones oven cooks things a little differently so make sure to check on these regularly while cooking, i don’t want you to have burnt or undercooked potatoes.
Ha it’s been a while since I’ve made a post here, Ive been super busy working on a new business venture that I want to share with you all today.
I created No added sugar and vegan snack boxes for you all.
So I realised that there wasn’t really any options for No added sugar Vegans out there when it came to selection boxes/ taster boxes/gift boxes, and I know a lot of you ask me all the time what kind of snacks are available for people who want to try healthier options.
So here is the snack boxes I’ve made so far:
Vegan No Added Sugar Healthy Treats Mini Snack Box!
IN THE BOX:
1x Nakd – Cocoa orange bar
1x The Happy Company – Crunchy roasted Fava Beans lightly salted
1x BRAVE Roasted peas – Paprika and chilli
1x Nakd – Cherry flavour infused Raisins
All wrapped in a box with tissue paper. Less waste.
The benefits of going refined sugar free REDUCED FOOD CRAVINGS When you eat foods high in refined sugars, your blood sugar levels become unstable. A more balanced blood sugar level equals less cravings and less hunger. This is due to the fact that when you hit low blood sugar levels, the body will actively seek out ways to bring those sugar levels back up. Thus pushing you towards high energy/ sugary foods. dopamine and other hormones that are triggered by refined sugar also play a part in your cravings.
The benefits of going refined sugar free BETTER APPEARANCE Refined Sugar causesinflammation in the bodywhich can break down theelasticity in your skin,Which can cause wrinkles. Refined Sugar also robs thebody of minerals which thebody needs to keep skin nailsand hair healthy. So cutting out refined sugars can help with skin issues such asbad acne, dull weak hairand many other issues.
The benefits of going refined sugar free MORE ENERGY
Consuming refined sugar causes Unbalanced blood sugar levels, WHICH can cause you to crash regularly. Refined Sugar raises the blood sugar levels very high really quickly, and soon after, the body works hard to bring the blood sugar levels way down to control it. Which can leave you exhausted and craving again. Whereas consuming whole unprocessed sugars, helps to balance blood sugar levels, which slows down the release of energy over time, THUS GIVING YOU MORE ENERGY.
The benefits of going refined sugar free FAT LOSS
Refined Sugar triggers your hormone Ghrelin (the hunger hormone) making you more likely to eat more than you need. Refined Sugar is also full of empty calories, which will leave you unsatisfied and craving more food. Cutting out refined sugars may not make everyone lose fat, but can help to maintain the fat levels you currently have. Excess sugar is mostly stored as fat by the body, as it is seen as a valuable resource to hold onto, this is why you may gain weight. Whole unrefined sugars are better to consume than refined, because they include fibre and other nutrients which digest slower (CAUSING YOU TO BE FULLER FOR LONGER) and can be used as energy.
The benefits of going refined sugar free LOWER RISK OF ILLNESS
Cutting out refined Sugar allows systems in the body to work to their fullest potential, preventing illness from taking over. Refined Sugar causes inflammation, which CAN cause a lot of bodily health issues and can also cause depression. Refined Sugar also weakens the gut, which plays an important role of absorbing nutrients needed for optimal health, causing unnecessary illness.
EXCESS OF REFINED SUGARS IN OUR BODIES CAN CAUSE: – Obesity and metabolic syndrome – Heart disease – Type 2 diabetes – High blood pressure – High cholesterol – Chronic inflammation – Nonalcoholic fatty liver disease – Dental plaque and cavities
The benefits of going refined sugar free CLEARER MIND
When refined Sugar effects your energy levels and causes inflammation, it has a grand effect on the mind. Cutting out refined Sugar can help you with issues of lack of focus, anxiety, brain fog, and negative thinking.
Research indicates that refined sugar can contribute to memory loss and an inability to concentrate. Research also suggests that inflammation created by refined sugar intake, is the cause of disturbances in the brain’s chemistry.
The benefits of going refined sugar free BETTER SLEEP
Having more control of your blood sugar and energy levels can make it easier for you to go to sleep.
A study done in 2016 with 2 groups of healthy adults, one with limited added sugars and fats and more fibre, the other ate whatever they wanted. Researchers found that the 2nd group ate more added sugars and fat and had trouble with sleeping whereas the other group had improved their sleep.
Consuming refined sugar can cause a delay in your body’s release of melatonin, a hormone which controls your sleeping cycle and helps you sleep deeper.
The benefits of going refined sugar free IMPROVED MENTAL HEALTH/ BETTER MOODS
Consuming refined sugar can rapidly fluctuate the blood sugar levels which can worsen mood disorders. Research has shown that cutting out refined sugars from your diet, reduces risk of depression. Countries with high sugar intake also have correspondingly high rates of depression. Drugs and sugar both flood the brain with the same “feel-good” chemical dopamine. Which can cause addiction, dependency and irritability, if refined sugars are over consumed. Refined sugar has also been known to increase risk to those who already have anxiety. Sugar isn’t a direct cause of anxiety, but due to the release of Adrenaline and Insulin, this can heighten the feelings of anxiety.
If you liked this post please comment down below and share with others ❤ HEALTH IS WEALTH!
Quick Vegan Mushroom, Tomato and Avocado wrap Recipe ( No added sugar , Plant based )
Prep time 5 mins
Cook time 10 mins
Total time 10-15 mins
Versatile and super quick to make.
You will need a Knife, Pan, (and optional grill/oven. )
Author: Sky Christina
Recipe type: Breakfast / Lunch
Cuisine: Vegan, No Added Sugars
Serves: 1 or 2 small portions
4 -5 medium sized mushrooms
A handful of Spinach ( or any leafy greens you choose )
8 Cherry tomatoes ( I used Vittoria tomatoes )
1/2 cup of chopped onions ( I used frozen chopped onions to save time and tears)
Flat bread ( I used Crosta & Mollica Piadina Organic Wholeblend Italian Flatbread – only no added sugar one i know of)
1/2 – 1 Ripe Avocado
Salt and seasoning of your choice ( I change seasonings every time, but I used Garlic powder, All purpose seasoning, Pepper, and a little chilli in the photo above. )
Wash all Fruit/Vegetables and Green leaves.
Chop up Mushrooms.
Chop up Tomatoes.
Chop up Spinach,
Place pan on medium heat and add Chopped Onions (cook in a little oil or water) Cook for 1 minute.
Place Mushrooms on top of onions and cook for 4 minutes or until mushrooms and onions have either shrunk or brown a little, then mix together.
(Add any seasonings you wish here so the mushrooms can soak it up).
Add Chopped tomatoes to pan and cook till juices mix with mushrooms and onions (around 2-3 minutes).
Lastly add Spinach and Salt and mix it all together cook until Spinach is slightly wilted. (shrunk).
Once that is ready you can choose to heat up your flatbread under the grill for a few minutes or not and you can add a sliced avocado with seasoning as a side. Either wrap everything up or just eat as is. Enjoy!
Notes- This meal can turn into many other meals with different flavours, you could switch out the bread for Rice or Quinoa. Change the seasonings to make different flavours, leave out the tomatoes.. etc. Its up to you and what you like.
Right now while the world is going crazy and snacking is on the rise, i’m sure most of us don’t want our diets to go crazy too.
So I decided to hopefully help out a little by providing you all with some snack ideas that you can definitely be lazy with and just grab and go.
These are some of my go to no added sugar, Vegan (Gluten free) snack options for you to give a try.
These are snacks you can buy in most supermarkets in UK like sainsburys, tesco, Waitrose etc , a couple of these are in the US too.
And I know you are probably wondering, ‘ Where are the fruits and nuts etc..’ and yes, you have the obvious fruits, veggies, nuts, seeds snacks but i’m gonna share with you some ready made, just shove it in my mouth, foods.
Now the Larabar is one of my current faves, and they have a range of flavours to choose from ( not all are no added sugar though but i think the UK ones are at the moment) . If you are used to your typical very sweet chocolate bar than this might take a little getting used to, as it uses Dates to sweeten the bar. However I have recommended this snack bar to so many of my friends and so far they are all now obsessed, (ha i should be paid) so give it a go, and try different flavours because you might not like one but another one might take your fancy.
Popchips are definitely a snack I can’t get enough of, its like the Pringles catchphrase “Once you pop, you can’t stop” haha. I wish more flavours were made with no added sugar but other flavours are Vegan, so my Vegan friends – you got options.
Corners crisps, its popcorn but so much better. I get bored of salt popcorn sometimes but I could never get bored of these haha. It does have a different feel and taste than popcorn(which I love) but if you love popcorn you’ll love these.
Now Nakd bars definitely have something for everyone, (sorry my nut allergy friends, I think they might all have nuts) and they are sold in a lot of places, so it’s very likely you may have come across them before. These fruit bars are unbelievable good. I have to admit I tried one and hated it at first, but than I revisited them later, but different flavours and was pleasantly surprised. When you do not eat added sugar and you are Vegan, snacks are a myth (well at least that was the case a few years ago when I started). So when I found these, they became my new chocolate bars and cake replacements. I know some people who say they hate dried fruits or nuts but i’ve got them to try different flavours of these and now they love it. There are so many flavours, you are bound to like at least one, even if you are a picky eater.
Deliciously Ella energy balls were my saviour when I first cut off sugar. I was obsessed. I also loved the fact that I could make them at home because she shared the recipe on her site . The price of these balls is quite steep so it’s great that you can make your own at home cheaper, but also I found out you can buy them in bulk online for cheaper too. The cashew and ginger ones are really good too. ( Not all of the flavours are ‘my version’ of no added sugar as some use syrups, but they’re all better than sugary sweets regardless – make sure to check ingredients)
And lastly some popcorn! Popcorn is great if you want a snack thats low in calories, however salt popcorn is probably the only flavour you will probably find that has no added sugar within.
(affiliate links above)
Also I linked where you can buy these options in bulk as they can be kind of expensive compared to regular snacks, so I usually buy in bulk from amazon, which comes out so much cheaper. Or I just wait till the shops put them on offer.
I’m looking forward to a future with more no added vegan options!
I can see it happening.
We already have more and more labels saying no added sugar (just wish they said no added sweetener too, but progress is great so I will appreciate for now)
There are a lot more other options for people who consume milk or syrups or sweeteners, but obviously I don’t consume those things so that is why I don’t promote them. I thought i’d mention it though because I know some of you are making a transition to vegan/sugar free and those options may help along the way before you make the full change.