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Mindfulness is a mental exercise that can help you feel better. In our busy lives, it gives you a break to think and relax. It can make you more focused, less worried, and happier. It's a simple way to pay more attention to what's happening now. Mindful journaling can help you express your thoughts and feelings without worrying feeling like you have to hold back. It can also clarify confusing thoughts and emotions. Reduce Stress Use Mindful Journaling  Journaling can help reduce your stress levels. I have written mindfully throughout my life. Working through all kinds of life's moments has been a beneficial process. My gift to you is a free 7-day mindful journaling ebook when you join the Plantz Matter community by subscribing. To subscribe click the button at the bottom of the page. Benefits of Mindful Journaling Mindful journaling has many benefits. It can help you feel as though a burden or a weight has been lifted. It reduces stress by helping you express your thoughts and emotions freely. Journaling increases your self-awareness and problem-solving skills. It does this by helping you to work through issues. Sometimes putting things on paper can give you clarity. Plus, journaling provides a record of your personal growth journey. Mindfulness journaling is a valuable tool for mental well-being, offering clarity and relaxation. What Does the Research Say? Interestingly mindfulness is a growing area of scien tif ic research.  This research includes positive affect journaling (PAJ). PAJ is a writing technique that focuses on reflecting on and writing about positive experiences or emotions. In this way, it can help you savour and enjoy your best moments. One study on PAJ was conducted by JMIR Ment Health in 2018 . The study found that: PAJ was associated with decreased mental distress and increased well-being relative to baseline. PAJ was also associated with less depressive symptoms and anxiety after 1 month and greater resilience after the first and second month, relative to usual care. The Benefits of Journaling for Mental Health Regular journaling may have benefits for mental health and physical health. Writing about your thoughts and feelings may help lower blood pressure and improve immune function. Journaling allows you to process traumatic events nonjudgmentally, which may lead to better emotional well-being. Incorporating journaling into your routine can enhance your mental health and well-being. Here is a List of the Ways Mindful Journaling May Benefit Us Stress Reduction: Mindful journaling allows you to unload and process stressors, leading to a calmer mind. Increased Self-Awareness:  It helps you better understand your emotions, reactions, and thought patterns. Improved Problem-Solving: By exploring your thoughts and feelings, you can find solutions to challenges more effectively. Personal Growth: Over time, it gives you a record of your progress and insights, fostering personal development. Enhanced Clarity: Writing down your thoughts can bring mental clarity and help you make more informed decisions. Emotional Regulation:  It assists in managing emotions, reducing impulsivity, and promoting emotional balance. Greater Mindfulness: Journaling cultivates mindfulness, helping you stay present and aware. Reflection and Gratitude:  It encourages reflection on daily experiences and fosters a sense of gratitude. Creative Outlet:  For some, it is a creative expression tool, allowing self-expression and exploration. Reduced Rumination:  Writing thoughts down can prevent them from cycling endlessly in your mind, reducing overthinking. Why Do We Need Mindfulness? Mindfulness is something we all need in our lives. It's like a helpful friend that keeps us calm, focused, and content. It's a pause button that lets us relax and appreciate the present moment. Mindfulness helps us deal with stress and navigate life's challenges more smoothly. Whether you want to reduce stress or enjoy life more, mindfulness is a valuable ally on your wellness journey. For more information, read What Mindfulness is and How Mindfulness Reduces Stress . What is Mindful Journaling? Mindful journaling can be like having a heart-to-heart conversation with yourself on paper. There is no need to pretend, you can be honest and express yourself without restraint. Journaling is a simple yet powerful practice. To make the most of your writing time it can be beneficial write with intent. To do this you focus on the here and now, paying close attention to your feelings, thoughts, and surroundings. It's not about grammar or perfection; it's about being honest with yourself. If you're struggling to focus or know what to write, premade prompts or journals may help. Doing this regularly allows you to gain insights, reduce stress, and find clarity and calm. It's a friendly chat with your mind, helping you navigate life's twists and turns. I own, like and recommend Tiny Buddha's Gratitude Journal by Lori Deschene. Tiny Buddah's journal has thoughtful writing prompts and mindfulness activities, including colouring pages. Mindful Journaling Meaning Mindful journaling is a technique that combines the introspective nature of journaling with the principles of mindfulness. When done effectively it's a way to deeply connect with the present moment and your inner thoughts, feelings, and experiences without judgment. Principles and Benefits of Mindful Journaling Here are the core principles and benefits of mindful journaling: Being Present : Just as mindfulness practices often emphasise being fully present in the current moment, mindful journaling encourages you to immerse yourself in writing, focusing on each word and the emotions they evoke. Non-Judgmental Awareness : Mindful journaling is not about judging yourself, others, or the situations you write about. Instead, it's about observing your thoughts and feelings without criticism. Cultivating Self-awareness : Through regular mindful journaling, you can develop a deeper understanding of your emotions, patterns of thought, reactions, and more. This self-awareness can be transformative, helping you recognise and break negative or reinforce positive patterns. Processing Emotions : Writing down your thoughts and feelings provides a safe space to process and understand them. This process can be beneficial in navigating challenging situations or complex emotions. Improving Focus and Clarity : Writing requires focus. Combined with mindfulness, it can become a meditative process, helping you understand various aspects of your life. Enhancing Gratitude : Some people combine mindful journaling with gratitude practices, making a conscious effort to recognise and document positive moments, blessings, or things they're grateful for each day. How to Mindful Journal With Purpose Find a quiet spot and a notebook. Start by taking a few deep breaths to centre yourself. Then, jot down what's on your mind without judgment. Notice your feelings and any physical sensations. It's like giving your thoughts a safe space to land. Reflect on what you've written and set positive intentions for the day. Remember, there's no right or wrong way to do it; it's about being present and honest with yourself. If you need some ideas read 10 Inspiring Mindful Journaling Exercises for You to Enjoy . How to Practice Mindful Journaling Find a quiet space free from distractions. Begin with a few deep breaths to centre yourself. Start writing, focusing on being in the moment. You can write about your day, your feelings or even describe your surroundings. If your mind wanders (and it will), gently bring your focus back to your writing, just as you would return your attention to your breath during meditation. Avoid judging what you write. It doesn’t have to be perfect, insightful, or eloquent. The purpose is the process, not necessarily the result. Like any other mindfulness practice, mindful journaling is a skill that gets better and more beneficial with regular practice. Be kind to yourself and try to enjoy the process. To find out more about journaling and meditation, read Journaling as Meditation: A Dual Path to Mindfulness . Does Journaling Help Anxiety? Yes, journaling can help with anxiety. Writing down your anxious thoughts and feelings can be like taking a weight off your shoulders. It helps you better understand and manage your anxiety by giving you a clear picture of what's bothering you. It's a practical tool to bring calm and control during anxious moments. Focusing on your breath during meditation journaling can be a powerful tool in anxious moments. This technique helps calm the mind and reduce stress. It is a simple yet effective way to manage anxiety. By practising mindful breathing, you can create a sense of peace and relaxation, which is essential for mental health. Incorporating Gratitude Journaling into Your Daily Life Gratitude journaling is a fantastic way to boost your perspective on life. Regularly noting what you are thankful for can improve your long-term memory and create a more positive outlook. This simple habit can be a part of your daily activities and contribute to a happy and meaningful life. How to Start Mindful Journaling Starting mindful journaling is a journey of self-discovery. Here's a simple on how to mindful journal: Pick Your Tools: Grab a notebook and pen. Choose tools such as a nice pen to make the experience engaging and pleasurable. Set Aside Time: Find a quiet, comfortable space where you won't be disturbed. Dedicate a few minutes each day. Begin with Breath: Take a few deep breaths to centre yourself. It's like preparing the canvas for your thoughts. Observe Your Surroundings: Notice your environment, like the lighting and sounds. This helps you anchor to the present moment. Express Gratitude: Start by jotting down a few things you're grateful for. It's a positive way to begin your journaling session. Describe Your Feelings: Write about how you're feeling emotionally and physically. Be honest with yourself; it's like checking in with your inner self. Explore Your Thoughts: Delve into your thoughts and concerns. What's on your mind? Write it down without judgment. Reflect and Set Intentions: Review your written and reflect on any insights or patterns. Consider setting intentions or goals for the day ahead. Wrap-Up: Close your journal with more deep breaths and a sense of completion. Remember that mindful journaling is a personal practice. There is no right or wrong way to do it. Mindfulness Journal With Prompts Mindfulness journals with prompts are guides that help simplify mindful journaling. These journals come with pre-written questions and exercises to guide your journaling experience. For instance, a common prompt could be: "What are three things you're grateful for today?" These prompts offer a structured way to explore your thoughts and emotions, making it easier to engage with mindfulness. So, with a mindfulness journal filled with prompts, you can embark on a journey of self-discovery, one thought-provoking question at a time. I own, like, and recommend Present Not Perfect by Aimee Chase.  It is a beautiful, colourful, and thoughtful journal. Why Journaling is Good for You Journaling is a beneficial practice for your well-being. It provides a structured way to explore your thoughts and emotions, helping you gain clarity and self-awareness. It reduces stress by offering a safe outlet for your feelings. Additionally, it promotes gratitude and positivity by encouraging you to focus on the good in your life. Ultimately, journaling is a tool for self-improvement and personal growth, making it a valuable habit for anyone seeking better mental and emotional health. So grab a notebook and try it—it's your personal wellness ally! Sign up for this free 7-day gratitude prompt eBook I created. Thank you for reading and happy journaling.

The fashion industry is starting to change. Reebok could be better. But, they are making an effort towards more sustainable and ethical practices. This is a good start considering how some other big brands have yet to budge on their bad habits. Reebok, a global company, now sells vegan shoes. They cater to eco-conscious consumers and promote ethical fashion. So this time when I needed sneakers I switched to Reebok. This time I bought Club C 85 Vegan. I have never been a white sneaker person, but I have to admit these sneakers are growing on me quickly. They are great quality and style well with so many things in my wardrobe. Stand Out with Vegan Reebok Club C Reebok makes vegan shoes without any animal products. The shoes meet strict vegan certification criteria. Reebok goes further than being animal-free. Reebok has started using materials. This lowers environmental impact without sacrificing quality or performance. Good news for vegans who want to look good while trying to save the planet! Reebok Club C 85 Vegan Shoes The Reebok Club C 85 Vegan Shoes offer a court-inspired vegan option for those looking to combine style with ethical choices. These shoes feature a vegan upper, making them free from any animal-derived materials. The padded shoe collar ensures comfort, while the rubber outsole provides durability and grip. Signature Design and Materials The Reebok Club C 85 Vegan Shoes stand out with their signature design and use of eco-friendly materials. The vegan leather upper combines synthetic leather and bio-based materials. This maintains a stylish look while being environmentally conscious. The shoes feature a compression-sculpted midsole and an outsole for traction. This gives it both comfort and durability. I started by wearing mine to work, but I enjoy them so much I wear them most days of the week. Versatile and Comfortable They are easy to style and look great with little effort. The minimalist design and elevated details make them suitable for any wardrobe. They are versatile sneakers perfect for many occasions, from casual outings to more formal events. The lace closure ensures a snug fit. The breathable eco-microfiber upper keeps your feet comfortable without overheating all day long. If you're looking for casual sneaker style or vegan dress shoes, these sneakers offer a super-clean and classic design. Vegan and Comfortable As vegan running shoes, the Reebok Club C 85 Vegan Shoes offer comfort. The quality shoe construction ensures they are durable and long-lasting. They can be vegan basketball shoes, vegan designer shoes, or vegan workout shoes; they'll meet all your needs. The eco-friendly vegan women's white sneakers are particularly popular for their clean, stylish look and comfortable fit. Material Innovation Reebok makes vegan shoes using unique materials like algae and corn. This reduces the need for petroleum. The shoes are comfortable, strong, and perform well. The vegan collection has many options, from Classic to Club C. They have you covered. My vegan Reeboks are good quality and they will last me much longer than a cheap pair of sneakers. Stylish and Functional Reebok knows modern shoppers want sustainable products that look good and work well. Their vegan shoe collection offers various styles for all tastes and activities. These shoes prove ethical fashion can be trendy and practical. The Rebook vegan collection has Classic, Classic SP and Club C 85 available at the time of writing this. These shoes are white or off-white and come with a variety of accents. No need to update your wardrobe with the vegan collection. These sneakers pair well with most outfits. The Classic accents are pale pink (purplish), pale blue (purplish) and pale grey. Or as their marketing team has put it: Chalk/Pure Grey 3/Taupe Chalk/Chalk/Infused Lilac White/White/Lilac Glow Chalk/Feel Good Blue/Chalk (Classic SP) The Vegan Reekbok Club C 85 men's comes in: Wht/Collegiate Gold/Dark Green Chalk/Gable Grey/Vector Navy White/Cobalt/Burgundy The Club C 85 women comes in: Chalk/Pink Glow/Forest Green The forest green and pink glow is what I purchased. At the time there were two colours available for women, and that wasn't long ago. That means that these sneakers are selling quickly. I'm happy I bought mine when I did because I have an 'average' foot size. Average means sellers run out quickly. A Step Towards a Greener Future We all need shoes. When people buy quality, long-lasting vegan shoes, they help the environment. Making leather shoes harms the environment a lot. Livestock farming for leather causes carbon emissions. The tanning process for leather also pollutes. Reebok's vegan shoes are better for the environment. They suit people who care about the planet. Why Choose Vegan Reebok Shoes? Choosing Reebok's vegan shoes shows care for the environment and animals. It's not just about style. These shoes are famous for these reasons: These shoes incorporate recycled and plant-based materials to promote sustainability. This helps to reduce waste and carbon emissions. Reebok commits to vegan certification as part of its ethical manufacturing process. This means they do not harm animals when making their footwear. Using new materials and technology, Reebok shows sustainability can work well with quality and performance. Reebok offers many vegan shoe styles for diverse tastes, showing ethics can be trendy. Conclusion Do I recommend vegan Reebok? Yes, I have my Club C 85 and I think they are top-notch. They are comfortable, cruelty-free and stylish. I plan on wearing them with pretty much everything in my wardrobe. Will I be able to keep them white? Time will tell. If Dr. Martens are more your thing, read my post: Are Vegan Doc Martens Good? A Review Thank you for reading and don't forget to up your shoe game ethically!

Feeling under the weather? Higher Living Immunity Tea might be just what you need. This tea is a refreshing blend. It is a warming, ruby red infusion packed with ingredients known for their immunity-boosting properties. Made with organic ingredients, it’s a great choice for anyone looking for a natural way to support their health. A Tea For an Immunity Boost This tea is carefully created to giver sippers an immune boost. The tea includes eucalyptus, which is known for its anti-inflammatory and decongestant properties. This makes it perfect for soothing a stuffy nose and helping you breathe easier. The sweetness of apple, hibiscus, and stevia balances the strong eucalyptus flavour, creating a refreshing and enjoyable drink. Boost Your Immune With Immunity Tea Higher Living Immunity Tea is also vegan, with all plant-based ingredients. Each cup provides a comforting and healthy boost, making it an excellent addition to your daily routine, especially during cold and flu season. If your local supermarket doesn't stock Higher Living Immunity Tea, you can easily find it online through the Higher Living website. Give it a try and see how this soothing blend can help you feel better. Does the Review Recommend Higher Living Immunity Tea? Yes, Higher Living Immunity tea is a quality tea. It is a soothing blend that is an enjoyable warming drink ideal for anyone feeling under the weather. If you're suffering from a stuffy nose, this tea can help as a decongestant. All it needs is some hot water  and time to brew. Immunity tea is a ruby red, fruity, refreshing herbal tea infused with immunity-boosting Ingredients. The Eucalyptus is powerful but is mellowed by the sweetness of the apple, Hibiscus and stevia.  Is Higher Living Immunity tea vegan? Yes , all the ingredients in Higher Living Immunity tea are plant-based and vegan. Higher Living uses quality ingredients. Ingredients Apple*, Hibiscus* (32%), Rosehip Shell*, Eucalyptus* (13%), Echinacea* (4%), Stevia Leaf*. *Organic. Potential Benefits of Ingredients  Hibiscus:  Known for its potential to lower blood pressure, it is also rich in antioxidants and may help reduce blood fat levels. Rosehip Shell:  High in vitamin C, rosehips benefit immune and skin health and may have anti-inflammatory properties. Eucalyptus:  Often used for its anti-inflammatory, antispasmodic, decongestant, antiseptic, and antibacterial properties. It's commonly used in remedies for colds and respiratory issues. Echinacea: Widely used to fight infections, especially the common cold and other upper respiratory infections. It's believed to boost the immune system. Stevia Leaf:  A natural sweetener.  Where to buy Higher Living Immunity tea If your supermarket no longer stocks this variety, you can purchase it online through the Higher Living website.  Higher Living Immunity Tea is a soothing blend that is great if you're a bit stuffy. The blend of herbs has been carefully chosen to create a refreshing infusion. I hope you have found this Higher Living Immunity tea review helpful. If you would like to see more reviews like this one please let me know. Thank you for reading. If your throat is giving you issues read my blog post on best tea for a sore throat .

Sweet William has an increasing range of products to review. For this blog, I am reviewing their Mylk Choc Buttons and Easter Bunnies. Mylk Choc Buttons can be found in the cooking aisle while Easter Bunnies are a holiday treat. Sweet William Vegan Chocolate Review Sweet William offers a delicious range of dairy-free chocolate products. This includes their popular chocolate Easter Bunnies. They're made with cocoa butter (non-dairy) and natural ingredients. They are cleaner than most regular chocolate products. To make these cakes read my one-bowl chocolate cake recipe . Sweet William Chocolate: Delicious and Allergy-Friendly Sweet William chocolates are a great choice for those seeking allergy-friendly chocolate products. Chocolate chips are ideal for cooking. The chocolate blocks provide a smooth and creamy texture, making them a tasty treat for chocolate lovers. Product Details Ingredients: Raw Cane Sugar, Vegetable Oil, Tapioca Starch, Cocoa Powder 7%, Maize Maltodextrin, Emulsifiers (Sunflower Lecithin, E476), Natural Vanilla Flavour. Allergens: Free From Tree Nuts, Egg, Milk, Gluten, Peanuts. Contains Soybean Sweet Wiliam is:  Kosher Gluten-free Egg-free Vegan GMO-free Kid-Friendly and Vegan Chocolate Treats Their chocolates are allergy-friendly and kid-friendly. Sweet William Easter Bunnies are an excellent choice if you want seasonal chocolate. The bunny-shaped chocolates are dairy-free and nut-free. They are also free from artificial colours or sweeteners, ensuring a delicious chocolate experience without any nasties. Their cute packaging and smooth chocolate taste make them perfect for sharing during festive chocolate occasions. Mylk Choc Buttons These are thin buttons that can be found in the cooking aisle and are ideal for baking or chocolate moulds. They're also great for the kids if they want a piece of chocolate and you only want to give them a small amount. I have put them in cakes and they melt well. These are the buttons I use in most of my recipes that call for chocolate chips. They are very much a 'milk' chocolate flavour. I'm a dark chocolate person (unpopular opinion haha) but for cooking these are excellent. Recently I melted them to put into silicone chocolate moulds for Halloween. They melted without lumps and set quickly and perfectly. The chocolate popped out of the moulds without much effort and did not leave any residue. I recommend Sweet William Choc Buttons. I am not an affiliate, I'm a home cook with chocolate blunders as experience. I have been using cholate in baking and moulds since I was a teen and these are a a great alternative to dairy. Easter Bunnies Hop-to-it Easter is around the corner. Vegan chocolate options are on the rise, but their prices are high. Unlike omnivores, we vegans can’t just pop to the shop and grab the cheapest, nastiest Easter goodies available if we need to mass-buy. I’m not rich enough to buy each of my work colleagues a good quality egg or block of chocolate. What I need is something small and affordable that comes in a multi-packet and, most importantly, helps to dispel the myth that vegan chocolate is ‘bad.’ Most vegan chocolate is fantastic. Do I recommend Sweet William Chocolate Easter Bunnies? Yes, I recommend Sweet William Easter Bunnies. Sweet William Chocolate Easter Bunnies come in a pack of 12 and weigh 155 grams. This is perfect if you have to hand out small Easter gifts. Sweet Williams Easter Bunnies are vegan chocolate milk. They are very sweet and melt deliciously in your mouth.  Sweet William Easter Bunnies are:  Peanut free Vegetarian Gluten-free Kosher Egg-free Vegan Ingredients  Raw Cane Sugar, Cocoa Butter (Non-Dairy), Soy Flour, Cocoa Mass, Maize Maltodextrin, Cocoa Powder, Chicory Fibre, Emulsifiers (Sunflower Lecithin, E476), Natural Flavours. Allergen Free From Cereals, Tree Nuts, Egg, Milk, Gluten, Peanuts. Contains Soybean No Preservatives, No Artificial Flavours or Colours Nutritional Information Per 100g/ml Per Serving Energy 2280kJ 296kJ Protein 8.2g 1.1g Total Fat 33.5g 4.4g Saturated Fat 18.2g 2.4g Carbohydrate 48.1g 6.3g Sugars 39.8g 5.2g Sodium 12mg 2mg If you are looking for a multi-buy Easter gift, you can’t go past Sweet William Easter Bunnies. Happy Easter!  If there are any other Sweet William chocolate reviews you would like me to do, message me via the contact form. I hope you have found this helpful.

Healthy Plant-Based Snack Ideas We all have those days when we’re rushing around, barely having time to think about food. It’s easy to grab quick snacks that are overly processed foods with chemicals we can't even pronounce. But who said fast snacks can't be healthy and tasty? Vegan Snack Ideas Listed Here are some plant-based snack ideas that have minimal prep time and are nutritious. Some are whole foods, while others are processed. These vegan snacks are perfect for anyone on a plant-based, vegan or vegetarian diet looking for healthy snacks. Dried Dates Stuffed with Peanut Butter Avocado Toast with a Twist Veggie Wraps with Hummus Chia Seed Pudding Roasted Chickpeas Kale Chips Almond Butter and Apple Slices Sweet Potato Toasts (Air Fryer Method) Black Bean Brownies Simple Edamame Snack No-Bake Energy Bites Fresh Fruit and Coconut Yoghurt Parfait Vegan Cheese and Crackers Banana and Nut Butter Trail Mix Healthy Snack Ideas 1. Dried Dates Stuffed with Peanut Butter Dried dates are naturally sweet and delicious. When you stuff them with peanut butter, you get a tasty and protein-packed treat. Just remove the pit from a date, fill it with peanut butter, and you have a sweet and satisfying snack that gives you an energy boost. Instructions Take a dried date and remove the pit. Fill the cavity with a spoonful of peanut butter. Health Benefits Dates are high in natural sugars, providing a quick energy boost. Peanut butter adds plant-based protein and healthy fats, making this snack great for sustained energy. This vegan snack recipe is perfect for anyone on a plant-based diet. 2. Avocado Toast with a Twist Avocados are a favourite in the plant-based diet for a good reason. Smash some avocado onto toast and sprinkle on your favourite seeds or spices. This snack is creamy, crunchy, and delicious. It’s a great way to enjoy a nutritious and quick bite with simple ingredients. Instructions Toast a slice of whole-grain bread. Smash half an avocado and spread it on the toast. Sprinkle with seeds or spices of your choice. Health Benefits Avocados are rich in healthy fats, vitamins, and minerals. They help keep you full and support heart health. Adding seeds or spices can increase fibre and nutrient intake. This is one of the healthy plant-based snacks that you can prepare quickly. 3. Veggie Wraps with Hummus Veggie wraps are a simple and healthy snack idea. Grab a tortilla, spread some hummus on it, add your favourite veggies, roll it up, and enjoy. It’s a crunchy and creamy snack that’s packed with fresh and nutritious ingredients. Instructions Lay a tortilla flat and spread a layer of hummus. Add sliced veggies like bell peppers, cucumbers, and carrots. Roll up the tortilla and slice it in half. Health Benefits Veggie wraps are full of fibre, vitamins, and minerals from fresh vegetables. Hummus provides plant-based protein and healthy fats, making this a balanced and filling snack. This is one of the best vegan snack ideas for quick snacks. 4. Chia Seed Pudding Chia seeds are small but powerful. Mix them with your preferred plant-based milk and let it sit for a while. You’ll have a tasty pudding that’s full of omega-3s. Add some maple syrup, cocoa powder, or vanilla essence for more flavour. Top it with fresh fruits for a yummy snack. Instructions Mix 2 tablespoons of chia seeds with 1 cup of plant-based milk. Add a drizzle of maple syrup and stir well. Let it sit in the fridge for at least 2 hours or overnight. Top with fresh fruits before serving. Health Benefits Chia seeds are an excellent source of omega-3 fatty acids, which are good for heart health. They also provide fibre, protein, and various essential nutrients. Fresh fruits add vitamins and antioxidants. This snack uses simple ingredients and can be topped with sweet fruit. 5. Roasted Chickpeas If you’re craving something savoury and crunchy, roasted chickpeas are the answer. Toss them with your favourite spices and roast them until crispy. These chickpeas are a protein-packed snack that will satisfy your savoury cravings. Instructions Drain and rinse a can of chickpeas. Toss them with olive oil and your favourite spices. Spread them on a baking sheet and roast at 200°C (400°F) for 20-30 minutes, until crispy. Health Benefits Chickpeas are high in protein and fibre, which can help keep you full and support digestive health. Roasting them with spices makes for a delicious and nutrient-dense crunchy snack. 6. Kale Chips Kale chips are a great alternative to regular chips. They’re easy to make and incredibly healthy. Simply tear kale leaves into bite-sized pieces, toss them with a little olive oil, sprinkle with nutritional yeast and salt, and bake until crispy. Instructions Preheat the oven to 180°C (350°F). Tear kale leaves into bite-sized pieces. Toss with olive oil, nutritional yeast, and salt. Spread on a baking sheet and bake for 10-15 minutes, until crispy. Health Benefits Kale is packed with vitamins A, C, and K. It's also high in fibre and antioxidants, making it a nutritious and crunchy snack. Nutritional yeast adds a cheesy flavour and additional B-vitamins. These homemade tortilla chips are a delicious snack. 7. Almond Butter and Apple Slices This classic snack is both simple and satisfying. Slice up an apple and dip the slices into almond butter for a perfect combination of sweet and nutty flavours. You can use other nut butters if you prefer. Instructions Slice an apple into wedges. Dip the slices into almond butter. Health Benefits Apples provide fibre and vitamins, while almond butter adds healthy fats and plant-based protein. This snack is great for maintaining steady blood sugar levels and keeping you full. It's one of the healthy snacks that use nut butter. 8. Sweet Potato Toasts (Air Fryer Method) Sweet potato toasts are a delicious and nutritious alternative to traditional bread toasts. Simply slice a sweet potato lengthwise into thin pieces. Place the slices in an air fryer and cook at 180°C (350°F) for about 10 minutes, or until they are soft yet crispy. Top them with your favourite plant-based spreads and toppings like avocado, almond butter, or hummus. Instructions Slice a sweet potato lengthwise into thin pieces. Place the slices in an air fryer and cook at 180°C (350°F) for 10 minutes. Top with your favourite plant-based spreads and toppings. Health Benefits Sweet potatoes are rich in vitamins A and C, fibre, and antioxidants. They help boost the immune system and promote good vision. This snack is also a great source of complex carbohydrates, providing sustained energy. These plant-based snacks are healthy snacks and a convenient snack option. 9. Black Bean Brownies Black bean brownies are a surprising yet delightful vegan snack. Blend cooked black beans with cocoa powder, a sweetener like maple syrup, and a little olive oil. Bake the mixture until it forms a fudgy, chocolatey brownie that’s high in protein and fibre. Instructions Preheat the oven to 180°C (350°F). Blend 1 can of cooked black beans with 1/2 cup cocoa powder, 1/2 cup maple syrup, and 2 tablespoons olive oil until smooth. Pour the mixture into a baking pan and bake for 20-25 minutes. Health Benefits:  Black beans are a great source of plant-based protein and fibre, which help keep you full and support digestive health. Cocoa powder is rich in antioxidants and can improve mood. This vegan recipe is a healthier alternative to traditional brownies without compromising on taste. 10. Simple Edamame Snack For a quick and nutritious savoury snack, simply enjoy a bowl of lightly steamed edamame with a sprinkle of sea salt. You can also add a dash of garlic powder for extra flavour. Instructions Steam a bowl of edamame. Sprinkle with sea salt and a dash of garlic powder. Health Benefits Edamame is a great source of plant-based protein, fibre, and essential vitamins and minerals. It's low in calories and helps keep you full, making it a perfect snack for maintaining energy levels and supporting muscle health. It's one of the best high-protein vegan snacks. 11. No-Bake Energy Bites Combine rolled oats, almond butter, chia seeds, and a bit of maple syrup in a bowl. Mix well and form into small balls. Refrigerate for 30 minutes to set. Instructions Combine 1 cup rolled oats, 1/2 cup almond butter, 2 tablespoons chia seeds, and 1/4 cup maple syrup in a bowl. Mix well and form into small balls. Refrigerate for 30 minutes to set. Health Benefits These energy bites are packed with plant-based protein, fibre, and healthy fats, providing a quick energy boost and satisfying your hunger. They are similar to vegan snack bars in terms of convenience and nutrition. 12. Fresh Fruit and Coconut Yoghurt Parfait Layer coconut yoghurt with your favourite fresh fruits such as berries, kiwi, and mango in a small jar or bowl. Sprinkle with a few chia seeds on top. Instructions Layer coconut yoghurt with fresh fruits like berries, kiwi, and mango in a small jar or bowl. Sprinkle with chia seeds on top. Health Benefits Fresh fruits are rich in vitamins and antioxidants, while coconut yoghurt provides healthy fats and probiotics, making this a refreshing and nutritious snack. This parfait is one of the most delightful plant-based snacks using your favourite fruits. 13. Vegan Cheese and Crackers Pair your favourite whole-grain crackers with vegan cheese for a simple yet satisfying snack. You can use store-bought vegan cheese or make your own cashew cheese spread. Add a few cherry tomatoes or cucumber slices on the side for extra freshness. Instructions Pair whole-grain crackers with vegan cheese. Add cherry tomatoes or cucumber slices on the side. Health Benefits Vegan cheese can provide healthy fats and plant-based protein, depending on the ingredients. Whole-grain crackers offer fibre and essential nutrients, making this a balanced snack option. It’s a tasty vegan snack with simple ingredients. 14. Banana and Nut Butter Slice a banana and spread a bit of almond or peanut butter on each piece. Sprinkle with a touch of cinnamon for extra flavour. This is one of the easiest vegan snack ideas and a perfect healthy snack. Instructions Slice a banana into rounds. Spread almond or peanut butter on each piece. Sprinkle with cinnamon. Health Benefits Bananas are a good source of potassium and quick-release carbohydrates, while nut butter adds protein and healthy fats. This snack is great for a quick energy boost. It's one of the healthy snacks with minimal prep time. 15. Trail Mix Create a custom trail mix with nuts, seeds, and dried fruits. You can add a handful of dark chocolate chips or coconut flakes for a touch of sweetness. This is one of the best vegan snack ideas for quick snacks. Instructions Combine nuts, seeds, and dried fruits in a bowl. Add dark chocolate chips or coconut flakes for sweetness. Health Benefits  Trail mix is rich in healthy fats, protein, and fibre. It’s a great portable snack that can help keep you full and provide sustained energy throughout the day. It's a convenient snack and healthy snack idea with minimal prep time. Quick and Easy Plant-Based Snack Recipes I hope these quick and easy plant-based snacks have given you some ideas. Whether you’re at home, at work, or on the go, these snacks will keep you energized and satisfied. Enjoy these delicious snacks and make healthy eating a breeze. Snacking on the go doesn't mean you have to compromise on health or taste. With these plant-based treats, you're fueling your body with the best while enjoying every bite. Add your own twist to them. Do you have a favourite quick snack recipe? Please share it with us. Click here if you're looking for FODMAP-friendly snacks .

This blog post offers some journaling tips and ideas for beginners. Knowing how or where to start with something new can be challenging. Sometimes, old habits need new life brought to them. Journaling for Beginners Mindful journaling exercises are designed to encourage introspection, presence, and self-awareness. Below are some exercises to help freshen your habit or get you started on the journey. Start Your Journaling Habit Starting a mindful journaling habit can be a fun way to understand your thoughts better. If you're new to this, grab a beautiful notebook or try a bullet journal to begin. A bullet journal helps you stay organised by letting you jot down thoughts, goals, or daily tasks. It’s a great way to keep a journal that helps you reflect on your day. You can start journaling by using simple journal prompts to get started. Using Journal Prompts If you’re unsure where to begin, journaling prompts like “What made you smile today?” or “What’s something you want to achieve?” can help you start writing. Whether you use a diary or prefer bullet journaling, writing makes it easier to express yourself and track your feelings. Mindfulness Journaling for Mental and Physical Health Developing daily journaling habits improves well-being. Maintaining a mindfulness journal can benefit mental health and physical health. By incorporating mindfulness training into your daily life, you may reduce depressive symptoms. Daily journaling helps in reflecting on positive experiences. It develops a sense of gratitude, which can be beneficial in managing stress and anxiety. Types of Journaling Practices There are various types of journaling to enhance mindfulness. Gratitude journaling involves listing things you are thankful for. This shifts your focus to the positive aspects of life. Another form is the 7-day journal, where you commit to journaling every day for a week. You note down your thoughts and feelings during the specific time frame. These practices are simple tools that can become a daily habit. Mindfulness Journaling Ideas If you're new to mindfulness practice, mindfulness journal ideas can be helpful. Start by writing down inspiring quotes or engaging in breathing exercises. Reflect on your meditation journey and note the benefits of mindfulness you’ve experienced. Journal reflections on your day or specific events can also help. For example, journaling before a test may improve academic performance. It does this by enhancing critical thinking and focusing attention. Start a Journal Today and Make Journaling a Habit To make journaling a consistent part of your routine, set aside time each day. Pick a time, such as in the morning, with your morning cup of tea or coffee. Or in the evening to journal before bed to unwind. Using an expensive journal isn’t necessary; regular practice is important. Developing this habit can benefit emotional health and quality of life. No matter your season in life, journaling can be a beneficial reflection exercise for everyone. Journaling for Children and Students Introducing mindfulness journaling to children and students can promote emotional and mental well-being. Find an age-appropriate journal with mindfulness exercises aimed at specific age groups. For example, journals for children aged 8 and up. There are many options for 'older' young minds. Journalling for high-school students and graduate students can enhance academic performance. Having a mindfulness journal for this age group can also improve their attention spans. Mindful journaling can improve critical thinking through beneficial reflection exercises. Different Types of Journal Exercises  1. Five-Minute Sensory Exercise Take a moment to close your eyes and tune into your five senses. What do you hear? Smell? Feel? Taste? See (with your eyes closed, what images come to mind)? Write down your observations without judgment. Be as detailed as possible. 2. Body Scan Take a few minutes to scan your body from head to toe mentally. Notice any areas of tension, discomfort, or relaxation. Write down your observations. How does your physical state connect with your mental and emotional state? 3. Emotion Deep Dive Choose a recent event or situation that evokes a strong emotion in you. Write about the event in detail, focusing on your feelings. Why do you think you felt this way? What physical sensations came with the emotion? 4. Mindful Reflection Review your day from start to finish. Try to remember details like what you ate, the weather, conversations you had and so on. Write down three things that stood out most to you and explore why. 5. Gratitude List Write down three things you're grateful for today. Contemplate why you're thankful for each and how they made you feel. 6. Stream of Consciousness Set a timer for 10 minutes. Write continuously without stopping, even if you're writing "I don't know what to write" repeatedly. The goal is not to write a well-crafted piece of work but to stay present and let whatever wants to come out flow onto the page. 7. Mindful Dream Exploration When you wake up, document any dreams you remember. Delve into the feelings, colours, and symbols present. Consider what they might represent or how they connect to your waking life. Dream journaling is something I practised when I was younger, and it helped me to become a more lucid dreamer. 8. Setting Intentions At the start of your day, write down an intention or focus for the day. It might be a feeling you want to cultivate (like calmness or joy) or an action (like being more attentive in conversations). In the evening, think about moments when you embodied or strayed from that intention. 9. Nature Observation Spend some time in nature. Observe the details around you – the texture of a leaf, the sound of the wind, the colour of the sky. Journal about the experience, drawing parallels between nature and your life or feelings. 10. Question Prompt Begin journaling with a mindful question such as "What am I feeling right now?" "How can I be kinder to myself today?" or "What's taking up most of my mental energy?" If you would like some free prompts, sign up for my blog, and you will be sent a 7-day prompt guide. Summary: mindful journaling exercises Use these exercises as inspiration. They can help you develop a more profound and beneficial mindful journaling practice. Remember, there's no right or wrong way to journal mindfully. The importance lies in the process and your journey.

Mindfulness is transitioning from an ancient practice to a common topic in the workplace. Mindfulness is the practice of being present in the moment. To be mindful is to be aware and engaged in your surroundings, thoughts, and feelings. Mindfulness is awareness without distraction or judgment. Bring Mindfulness to Work  Mindfulness, as most of us understand it, comes from Buddhist meditation. Mindfulness is a simple practice that can have a profound impact. As a result of our modern lifestyle, mindfulness has been steadily gaining popularity as a form of self-care. Today, mindfulness practices are being adopted by many sectors. The Rise of Mindfulness at Work Mindfulness has been shown to reduce stress, enhance focus and improve emotional regulation. All of these are good for the workplace. Benefits included increased productivity and creativity. In today's fast-paced environment, burnout and stress are too familiar. A stressed workforce leads to less productivity and more sick leave. Mindfulness has been seen as a way to be proactive about combating stress in the workplace. Diverse sectors are encouraging staff to practice mindfulness and other self-care habits. Mindfulness Practices in the Workplace The degree of seriousness and organisation of practices encouraged in the workplace will vary greatly. Some organisations pay lip service to show that they are interested in staff wellbeing, while others have well-founded programs. Regardless of how well-implemented mindfulness has been so far, the point is that it is becoming increasingly recognised as an area that needs development. Those not-so-invested organisations may be in their infancy and be coming to terms with how to address mental health in the workplace. Let's give them more time and hope they get there soon. Encourage Mindfulness in Yourself and Others Whether your workplace is an early adopter or slows to get started, nothing is stopping you from practising mindfulness in your workplace. Mindfulness exercises don't need much effort. Find moments where you can practice breathing activities or body scanning. If you can contribute to your workplace by implementing a mindfulness or wellbeing framework or program, please contribute; there is only positivity to gain. How to Practice Mindfulness in the Workplace Mindful Breathing:  Take short breaks to practice mindful breathing, focusing solely on the rhythm of your inhale and exhale to centre yourself. Mindful Listening:  During meetings or conversations, practice active listening, fully concentrating on what the other person is saying without planning your response. Mindful Eating:  Use lunch or snack times to eat mindfully. Pay attention to the taste, texture, and aroma of your food, eating slowly and without distraction. Mindful Walking:  If possible, take brief walking breaks, being aware of each step and your surroundings, to clear your mind and stretch your body. Single-Tasking:  Focus on one task at a time instead of multi-tasking. This enhances concentration and reduces stress. Mindful Pauses:  Before starting a new task, take a moment to pause and breathe. This will help you transition your focus more effectively. Gratitude Reflections:  Take a few moments each day to reflect on things you are grateful for in your work life, which can shift your mindset positively. Body Scan Technique:  Periodically, do a quick body scan, paying attention to areas of tension and consciously relaxing them. Mindful Response:  When faced with stress or challenges, take a moment to notice your reactions without judgment and respond thoughtfully rather than impulsively. Mindful Workspace:  Keep your workspace clutter-free and pleasant, which can help in maintaining a calm and focused mind. Mindfulness Reminders:  Set reminders on your phone or computer to take short mindfulness breaks throughout the day. Mindful Communication:  Practice being present in all forms of communication, whether it’s email, phone calls, or face-to-face, ensuring thoughtful and attentive interactions. End the Day Mindfully:  Conclude your workday with a few minutes of reflection on what you accomplished and setting intentions for the next day. The Future of Mindfulness at Work Awareness of mental health, including mindfulness practices, is becoming more prevalent. Some sectors will likely look to implement a wellbeing plan for their staff formally. These plans will include self-care strategies such as mindfulness. Policies and procedures that include mindfulness will become part of our workplace culture. Mindfulness could foster a more focused, creative, and emotionally intelligent workforce. Mindfulness is much a trend – it's a sustainable approach to enhancing both personal and professional well-being in the workplace. For mindfulness practices for daily lives read my blog.

Looking for a cozy and satisfying meal? This vegan chicken noodle soup is perfect. It is a classic chicken noodle soup with a twist. Vegan Soups Are Perfect Comfort Food Made with flavorful broth and tofu and can use gluten-free noodles, it's a great alternative to traditional chicken soup. The vegan soup is low-fat for anyone who is watching their intake. The tofu adds an egg-like texture and is packed with protein, making this soup both hearty and nutritious. Make Classic Vegan Chicken Noodle Soup To make this delicious vegan chicken noodle soup, start by preparing the broth with vegan chicken stock. Add in diced onions, garlic, and fresh herbs for extra flavour. The tofu can be baked or added directly to the soup. How to Make Vegan Recipe Gluten-Free  If you prefer a gluten-free option, use rice or gluten-free noodles instead of traditional pasta. Bring everything to a gentle boil and let it simmer until the noodles are tender. This tofu noodle soup is a fantastic option for those who need to avoid gluten. By using gluten-free noodles, gluten-free pasta, rice or brown rice instead of pasta, you can enjoy a warm and comforting bowl of soup without any worries. The tofu absorbs the flavours of the broth, making each bite delicious and satisfying. It's easy to make, nutritious, and perfect for anyone looking for a delicious and gluten-free option. Chicken Broth A Must for Easy Vegan Chicken Noodle Soup The key to a flavorful vegan chicken noodle soup is the broth. Using a good quality vegan chicken broth will make a big difference. You can make your own or use a store-bought version. The broth, combined with fresh herbs and tofu, creates a delicious and comforting soup that everyone will love. If you don't have silken tofu on hand, you can use other variations. If you use extra firm tofu, you don't need to use a tofu press. Enjoy this vegan chicken noodle soup recipe as a comforting meal on a chilly day.   Leftover soup will keep for several days in the fridge.    One Pot Vegan Chicken Noodle Soup Recipe  Ingredients  8 cups of water  2 tsp of heaped 'chicken' stock powder (more to taste)   1 brown onion 1 green onion (spring onion)  2 cloves of fresh garlic 2 sprigs of fresh Italian parsley  3 sprigs fresh thyme  1 cup of 'chicken' textured vegetable protein (TVP) 1 can of white beans (cannellini or butter beans)  1/2 bag of angel hair pasta (noodles)  150 grams of silken tofu  Optional  1 tbsp nutritional yeast  1 carrot peel and diced  Instructions Pour the 6 cups of water into a large pot and place on medium heat on the stovetop. Add the stock to the pot and stir to make the vegan chicken broth.  Dice the brown onion and garlic. Slice the green onion and parsley. Add all the sprigs of thyme to the pot of water. Stir all ingredients. You may choose to throw in the whole sprigs of thyme or remove the leaves from the stalk. Either way is fine; just remove the whole sprigs before serving.  Open, wash and drain the can of white beans. Then, add it to the pot and stir.  Bring to a boil before adding the pasta. The pasta is fine and will not need much time to soften. Stir often to avoid the pasta clumping together.  Once the pasta is soft (5 -10 minutes), reduce the heat to low for the tofu.  Open the tofu package and drain the excess water. Thinly cut half the tofu. You can do this without removing it from its package. Scoop the tofu into the soup and stir through.  Click for an easy asparagus soup recipe .

Jump to Recipe This tofu pasta sauce recipe is great for a high-protein and filling comfort meal. This pasta is simple to make and perfectly creamy. It is also plant-based and vegan. If St Patrick's Day is just around the corner, this is a perfect green recipe. Especially if you have Irish Italian heritage like I do, the answer is obvious: it's pasta sauce. It is not just any pasta sauce but something quick and easy. Make Creamy and Healthy Pasta  This creamy vegan pasta sauce is sweet, creamy, cheesy and fresh. Best of all, it only has four ingredients and four ingredients. It is also plant-based and vegan.  But wait, there's more. If you're not in the mood for pasta sauce, this recipe doubles as a dip. But no double dipping!  Different Types of Tofu Tofu comes in several types, each suited for different recipes. Silken tofu is very soft and smooth, making it perfect for blending into sauces or desserts. It creates a creamy tofu pasta sauce that is rich and smooth. Firm tofu and extra firm tofu have less water and a denser texture. This makes them great for stir-fries or grilling. If you're making a dish like pasta with tofu, choosing the right type of tofu is important for achieving the best texture and flavour. So use silken tofu. Creamy Vegan Pasta Sauce Recipe This creamy sauce is perfect for any pasta dish, combining simple and fresh ingredients for a tasty meal. Start by gathering your simple ingredients. One packet of silken tofu, 100 grams of vegan feta, one punnet of fresh basil, and either two teaspoons of garlic powder or one clove of fresh garlic. Add more garlic cloves if you like. Blend all the ingredients in a food processor for 1-2 minutes or until you have a smooth sauce, creating a rich and creamy vegan pasta sauce. Cook on a stove to until it reaches a medium heat. Quick and Easy Preparation This vegan pasta recipe is designed to be quick and easy, making it perfect for busy weeknights. With just a few simple ingredients, you can have a delicious and nutritious meal ready in no time. The entire process, from blending the sauce in a food processor to stirring it through your pasta of choice, takes about 20-30 minutes. It's an excellent option for those who want a homemade meal without spending hours in the kitchen. Health Benefits of Ingredients The ingredients in this vegan pasta recipe offer many health benefits. Silken tofu is full of protein and contains all essential amino acids, making it a great meat substitute. Vegan feta provides a tangy, cheesy flavour without the cholesterol found in dairy products. Fresh basil not only adds a burst of flavour but is also rich in antioxidants and vitamins. Adding these ingredients to your diet can improve your health. This is especially true for those with a plant-based diet. This pasta is creamy without added oil. Adding Extra Flavour Enhance your creamy vegan pasta sauce with extra herbs and spices for a richer taste. A pinch of salt and a sprinkle of black pepper can elevate the flavour profile. Fresh herbs like parsley or ½ teaspoon of fresh lemon juice add a zest. For a bit of heat, add pepper flakes, fresh parsley or chilli flakes. These small adjustments can make a significant difference. Easy to Modify Pasta Recipe  One of the best features of this recipe is its flexibility. You can substitute the raw cashews with sunflower seeds or white bean puree to maintain the creamy texture. For those avoiding soy, use oat milk or almond milk instead of tofu. If you want a thinner sauce use a barista plant-based milk as it will cope better with heat. If you need to thicken the sauce use cornstarch or flour. Adding pine nuts to the base and some nutritional yeast will make a vegan pesto-type sauce. Add tomato paste for a creamy tomato sauce. If you think this recipe will be too bland add seasonings and onion flakes. Red pepper flakes will lift the flavour of the meal. Make a white sauce by taking out the basil and adding nutritional yeast. The yeast will give the vegan sauce a cheesy flavour. Top with vegan cheese or stir through vegan bacon. The vegan pasta sauce can be easily changed to fit many diets and preferences. This ensures that everyone can enjoy this creamy pasta. Perfect for All Ages This creamy green basil and feta vegan pasta sauce is perfect for both kids and adults. It is a comfort food that is hard to resist. The flavours will likely please picky eaters, while the rich, creamy texture appeals to more mature palates. Boost the veggie content by mixing baby spinach through. Serve it with a fresh salad full of nutritious vegetables for a complete, balanced meal that the whole family will love. Perfect for Entertaining The creamy vegan pasta sauce is great for family meals as well as entertaining guests. Its rich and creamy texture, combined with the fresh flavour of basil and the tanginess of vegan feta, makes it a crowd-pleaser. Serve it with a side of vegan garlic bread and a salad for a complete dinner menu. The versatility of the sauce also allows you to use it as a dip for an appetizer. Or as a topping for roasted vegetables, impressing your guests with its unique flavour. Cooking and Serving Suggestions Cook your chosen pasta according to the package instructions. Instead of regular pasta, I like to use high-protein wheat pasta. White pasta is what most of us reach for, but any pasta will work. If you are sensitive to wheat, use gluten-free pasta. Whatever you use make sure it's cooked to you're liking before you drain the pasta water. The last thing you want to happen is to find out your base isn't cooked after you've put the cream sauce on top.  Bring a bring a large pot to a boil. Add the pasta and add a pinch of salt. Let the pasta boil until al dente. Once cooked, drain the pasta and return it to the pot. Stir the creamy sauce through the freshly cooked pasta, or heat the sauce separately and then combine. For added nutrition and colour, include roasted vegetables like broccoli, edamame beans, or peas. Top with pine nuts and vegan parmesan for extra flavour. Tips for Perfect Pasta For the best results, always use high-quality ingredients. Olive oil and vegan butter can add depth of flavour to your pasta dishes. If you prefer a bit of heat, sprinkle some pepper flakes or black pepper to taste. To keep the sauce smooth and creamy, ensure you blend the tofu mixture thoroughly. The tofu makes the sauce creamy and thick. If the sauce is too thick, add a splash of water to reach the desired consistency. Top with vegan parmesan cheese. Perfect for Meal Prep This sauce is perfect for meal prep. Make a large batch and store it in an airtight container in the refrigerator. Kept separate from the pasta it will keep for up to a week. This allows you to save time and whip up a pasta dish anytime. This convenience makes it a great choice for busy people. They want to keep a healthy diet without spending much time in the kitchen. Storage and Versatility Make this recipe and then store it properly for meals throughout the week. This sauce can be stored in an airtight container in the fridge for up to five days, making it a great option for meal prep. You can also use this sauce as a dip; just be sure to avoid double-dipping to maintain freshness. This versatile recipe can be enjoyed with regular pasta or with gluten-free pasta. It is easily adaptable to various dietary preferences. How to Reheat Tofu-Based Sauces When you need to reheat a tofu-based sauce, it’s important to do so gently to maintain its creamy texture. Put the sauce back into the pan over low heat and stir frequently. If the sauce seems too thick, you can add a splash of water or plant-based milk to loosen it up. Reheating slowly ensures that the sauce remains nice and creamy. If you're not gentle, you run the risk of the sauce separating or becoming grainy. Tofu Pasta Sauce Recipe Ingredients 1 packet of silken tofu ( approximately 300 grams) 100 grams of vegan feta 1 punnet of fresh basil 2 tsp of powder or 1 clove of fresh garlic No fetta, No Worries If you don't have vegan fetta handy, you can get a similar flavour from: 2 tablespoons of nutritional yeast 1 tablespoon of lemon juice 1 teaspoon of white miso paste  Instructions To make the sauce, remove the silk and tofu from the package and drain off the water. Put the tofu in your blender and blend the other ingredients until smooth. In a small pot on low heat, gently warm the sauce. Stir sauce through so it coats the pasta and serve. Serving suggestions for your creamy vegan pasta sauce Cook your favourite pasta. Stir the sauce through freshly cooked pasta or heat the sauce and then put on the pasta. For more green add broccoli or edamame bean or peas. Top with pine nuts and/or vegan parmesan cheese. Enjoy! Click for vegan tofu butter chicken recipe .

Jump to Recipe Adding a variety of healthy vegetables and fruits to your diet can be tricky. But blending them into a smoothie offers a tasty and easy fix. This smoothie recipe combines the sweetness of strawberries and bananas. Why Use Frozen Ingredients? Frozen strawberries are fantastic for smoothies. They help create a thick and creamy texture without needing extra ice. Making a strawberry banana smoothie with frozen fruit makes the preparation quick and easy. Blend the frozen strawberries with the other ingredients. There is no need to wait until strawberries are in season. Frozen bananas can add to the creamy consistency, making the smoothie more like a milkshake. Cauliflower in Smoothies You might not think of putting cauliflower in a smoothie, but it's a great way to add extra nutrition without changing the taste. Cauliflower is one of those hidden veggies that blend into smoothies without making them taste like vegetables. I like to use frozen cauliflower and sometimes kale in my smoothies. Frozen cauliflower has a light flavour compared to cooked or raw cauliflower. Better yet, frozen cauliflower gives your smoothie a creamy slushie texture. It also has the subtle taste of cauliflower and kale, making it ideal for those seeking more nutrients. Using frozen ingredients gives the smoothie a longer shelf life and makes it creamier, which enhances its enjoyment. The almond milk, strawberries, date, and banana help to sweeten this recipe and give it a milky taste. There are low-calorie almond milks on the market. If you want a weight loss smoothie see if you like it. To reduce the calories further take out the date and banana. Add more strawberries for sweetness and a pinker smoothie. Health Benefits of This Smoothie Smoothies are great. They pack in many health benefits. But, they don't compromise on taste. This recipe shows the importance of fibre. Fibre supports digestion and maintains a healthy gut. Flaxseed is included. It adds omega-3 fatty acids. They are famous for their ability to fight inflammation and protect the heart. This makes the smoothie a great addition to your diet. This smoothie is for people focused on weight management. It offers a satisfying option. It can help curb hunger without adding too many calories. Mix low-calorie almond milk with fiber-rich vegetables and fruits. This creates a filling drink that helps your health goals. Also, the ingredients have vitamins and minerals. For example, vitamin C, vitamin K, and potassium. They help with wellness. They boost the immune system and support bone health. Cruciferous vegetables are a powerhouse of health benefits. Cauliflower and kale are both cruciferous vegetables. The question is how do you get them to taste good in a smoothie? Raw kale blends better than frozen kale, but frozen kale is easier to store and more convenient. Experiment with fresh and frozen ingredients and see what you prefer. This strawberry cauliflower smoothie is not only refreshing. It also packs a powerful nutritional punch. It is an excellent choice for a healthy diet. Adding it to your routine lets you enjoy a tasty and convenient way to get vitamins and minerals. It also supports digestion and helps with weight management. Approximate Nutritional Profile Calories: 285-350 calories (varies based on ingredient sizes and specific brands used) Fat: 9-12 grams (from healthy unsaturated fats) Carbohydrates: 50-65 grams Dietary Fibre: 10-13 grams Sugars: 28-40 grams (sugars from fruits) Protein: 6-8 grams Calcium: Varies based on almond milk brand, around 300-450 mg (30-45% DRI) Vitamins and Minerals: Rich in vitamin C, vitamin K, vitamin A, potassium Potential Health Benefits Nutrient-rich: The smoothie contains vitamins and minerals. Such as vitamin C, vitamin K, vitamin A, potassium, calcium, and folate. These nutrients support health. Antioxidant Properties: Strawberries and kale are rich in antioxidants like vitamin C and phytochemicals. Antioxidants help combat oxidative stress and may reduce the risk of chronic diseases. Bone Health: Kale and cauliflower provide vitamin K, vital for bone health. Adequate vitamin K intake supports proper calcium absorption and bone mineralisation. Digestive Health: The smoothie is a good source of dietary fibre from ingredients like kale, cauliflower, and flaxseed. Fiber aids digestion. It helps maintain regular bowel movements and supports a healthy gut microbiome. Heart Health: The smoothie's potassium content in bananas and cauliflower. It can help regulate blood pressure and reduce the risk of heart disease. Additionally, flaxseed contributes healthy omega-3 fatty acids that benefit heart health. Weight Management: With its fibre content and low calorie count, the smoothie can help you feel full and satisfied. This could aid weight management. Cancer Prevention: Cruciferous vegetables like kale and cauliflower are associated with a reduced risk of certain types of cancer. They contain compounds that have been studied for their anti-cancer properties. Improved Immune Function: Vitamin C from strawberries and kale supports the immune system. This can help your body fight off infections. Omega-3 Fatty Acids: Flaxseed is an excellent source of alpha-linolenic acid (ALA). ALA is a type of omega-3 fatty acid that may have anti-inflammatory and heart-protective effects. Skin and Eye Health: Vitamin A from sources like strawberries and kale is essential for maintaining healthy skin and good vision. Strawberry Cauliflower Smoothie Serves 1-2 Ingredients 1 ½ cups of almond milk (or other plant-based milk) 1 banana 1 ½ cups of strawberries (frozen) 1 dried date (optional) 1 ½ cups of kale (3 frozen cubes) 1 cup of cauliflower (frozen) 1 tablespoon of flaxseed Directions Peel and chop the banana. Rinse strawberries. There is no need to take the green tops off unless you prefer. Pit the date if using. Put almond milk and frozen kale in the blender. Add banana, strawberries, flax, and date (if using). Blend till smooth, approximately 1-2 minutes. Serve and enjoy your creamy strawberry cauliflower smoothie.

Jump to Recipe This very pink raspberry smoothie recipe is full of vibrant raspberries, cruciferous cauliflower, and heart-healthy flaxseeds. The smoothie is not only a burst of flavour but a powerhouse of essential nutrients. This is a healthy smoothie that is smooth and creamy.  Creamy Raspberry Smoothie Recipe This vibrant and nutritious smoothie recipe aligns with a plant-based lifestyle. You can use fresh raspberries, but they can be expensive. The recipe is full of frozen raspberries, frozen cauliflower, and flaxseeds. Frozen ingredients are cheaper, healthy and convenient.  The raspberries give a burst of flavour that is mellowed by the more neutral flavour of the cauliflower. Cauliflower in smoothies allows you to sneak in more veggies without upsetting picky eaters. This smoothie is a powerhouse of essential nutrients. I like to use frozen cauliflower florets to achieve a creamy texture. If you don't have this on hand, frozen cauliflower rice should also work. The cauliflower has a more neutral flavour when frozen. Easy Raspberry Smoothie Recipe  Whether you're seeking a refreshing breakfast option, a post-workout recovery drink, or a healthy snack, this smoothie offers a delightful blend of taste and health benefits. Let's explore why this smoothie should be a staple in your diet. Ingredients to Make a Raspberry Smoothie and Their Benefits Raspberries : Rich in antioxidants, raspberries help protect your cells from damage and reduce the risk of chronic diseases. They also add a deliciously sweet and tart flavour to the smoothie. Cauliflower : Adding frozen cauliflower gives the smoothie a creamy texture without altering the flavour. This cruciferous vegetable is packed with vitamins, minerals, and fibre, supporting digestion and overall health. Flaxseeds : A fantastic source of omega-3 fatty acids, flaxseeds promote heart health and provide a boost of fibre, keeping you full and satisfied. Rolled Oats : Adding rolled oats not only enhances the creamy texture of the smoothie but also adds fibre, which helps in digestion and keeps you feeling full longer. Dried Date : A natural sweetener, dried dates add a touch of sweetness while providing essential minerals and a boost of energy. Potential Health Benefits Antioxidant Power : Raspberries provide powerful antioxidants that protect your cells and reduce the risk of diseases. Better Digestion : The fibre from cauliflower, oats, and flaxseeds aids digestion and helps control blood sugar levels. Heart Health : Omega-3 fatty acids from flaxseeds support a healthy heart. Nutrient Boost : This smoothie is rich in essential vitamins and minerals. Energy Boost : Provides quick and lasting energy, perfect for busy mornings or an afternoon pick-me-up. Fullness : It keeps you feeling full and satisfied, making it a great option for weight management. Gut Health : Supports a healthy gut with fibre-rich ingredients. Weight Management : Low in calories yet nutrient-dense, making it an excellent choice for a balanced diet. Variations and Tips Maple Syrup : Maple syrup can also increase the calories and sweeten the smoothie. Add Extra Veggies : Incorporate baby spinach leaves or steamed cauliflower florets for additional nutrients. Nut butter:  If you are looking to add more calories you might like to add peanut butter, almond butter or other nut butter. Protein Boost : Include a scoop of your favourite plant-based protein powder. This will make a creamy smoothie. Sweeten Naturally : If you need extra sweetness, add another dried date or a teaspoon of maple syrup. Customize Your Flavor : Swap almond milk with oat milk or coconut milk for a different flavour profile. Frozen Fruits : Try adding frozen blueberries, frozen bananas or mixed berries for a variation in taste and colour. This smoothie is a versatile and delicious addition to your vegan diet. With a blend of creamy, fruity, and nutty flavours, it satisfies your taste buds while nourishing your body. Whether you enjoy it as a quick breakfast, a post-workout recovery drink, or a healthy snack, this raspberry cauliflower smoothie is sure to become a favourite. The smoothie is a low calorie option that is nutrient dense and full of flavour. As you drink this smoothie, you'll also be treating your body to a range of health benefits. The antioxidants in raspberries can help protect your cells, while the fibre-rich ingredients support digestion and keep you feeling full. The omega-3 fatty acids from flaxseeds promote heart health. With each sip, you're not just enjoying a delicious treat; you're investing in your well-being. Potential Health Benefits Antioxidant Power: Raspberries protect your cells and reduce the risk of diseases. Better Digestion: Fiber in the smoothie aids digestion and helps control blood sugar. Heart Health: Omega-3s from flaxseeds support a healthy heart. Nutrient Boost: The smoothie is rich in essential vitamins and minerals. Energy Boost: It provides quick and lasting energy. Fullness: Keeps you feeling full and satisfied. Gut Health: Supports a healthy gut. Weight Management: Low in calories and can be part of a balanced diet for weight control. Nutritional Profile for the Smoothie Calories: 280-320 calories Protein: 6-8 grams Carbohydrates: 60-70 grams Dietary Fiber: 15-20 grams Fat: 5-8 grams Sugars: 20-30 grams Raspberry Smoothie Recipe Ingredients 2 cups of water 1 cup of cauliflower, frozen 1 cup of raspberries, frozen 1/4 cup of rolled oats 1 dried date, pitted 1 tablespoon of flaxseeds Directions Place the following ingredients in a high-powered blender Blend everything until smooth. Start at a low speed and gradually increase to high, usually taking about 1-2 minutes. Check the consistency. If it's too thick, add a bit more water and blend again. Pour the smoothie into a glass, and enjoy!

Jump to Recipe Halloween mac and cheese is a quick and easy crowd favourite. Halloween Recipe: Macaroni and Cheese (Mac & Cheese) Are little zombies aka 'walkers' banging down the kitchen door looking for food? Are you looking for brains to feed your hoard? Are you ready to add a spooky twist to your favourite comfort food? This plant-based Halloween macaroni and cheese (Mac & Cheese) spooky recipe is perfect for Halloween. With a rich, creamy cheese sauce and vibrant colours, it’s sure to entertain and satisfy your zombie guests. This isn't just any mac and cheese; it’s designed to look like brains – perfect for a zombie-themed Halloween dinner. Whether you’re hosting a Halloween party or just want to surprise your family with a fun and eerie meal, this dish will surely be a hit. Let’s dive into this spooky, delicious, and nutritious dish! Introduction to the Ingredients Macaroni:  Regular white flour macaroni is something most of us probably already have in our cupboard. It's not a penny-pinching ingredient, but easy to find in the store. Plant-Based Cheese:  Get creative with your cheese mix. Use your favourite variety to ensure the sauce is as creamy and flavourful as possible. Plant-based mozzarella adds a gooey texture that makes this dish irresistible and perfect for achieving that cheese-brain-like, creamy consistency. To add more depth of flavour, consider using different brands of plant-based cheese or even mixing in a bit of parmesan cheese. It's is up to you what plant-based cheese you use, grab what is on hand. Barista Plant-Based Milk:  This milk is perfect for achieving a smooth, creamy cheese sauce. Its mild flavour won’t overpower the other ingredients, and it blends seamlessly to create a sauce that’s both rich and light. I like to use barista versions as they are more heat resitant. Nutritional Yeast:  This ingredient is a must for any vegan cheese sauce, adding a cheesy flavour and a boost of B vitamins. It also helps to thicken the sauce, ensuring it clings well to the macaroni. Salt and Black Pepper:  Optional for seasoning your dish. Black pepper adds a slight kick, enhancing the overall flavour of the dish. Halloween Party Serving Suggestions  For a fun Halloween twist, serve your Halloween cheese brain-looking mac & cheese in individual pumpkin-shaped bowls. This not only makes the dish more festive but also adds to the fun. If you want to experiment with the colour, you can use green food colouring to create a monstrous green cheese sauce that kids will love. Brains for Zombie Halloween Mac and Cheese Ingredients 1 packet of macaroni 3 slices of plant-based cheese (use your preferred variety) ¼ cup of plant-based mozzarella 1 cup of barista plant-based milk 2 tablespoons of nutritional yeast For the sauce 1-2 tbsp of beetroot powder or juice (if you use the powder mix it with a little hot water first to get the the lumps out) or a couple of drops of pink or red food colouring Optional Salt and pepper to taste 1-2 teaspoons of cornstarch (or all-purpose flour for thickening) 1-2 tablespoons butter (for extra decadence) 1 - 2 handfuls of fresh baby spinach (to sneak some plants in) Cooking Instructions Boil the Pasta: Bring a large pot of water to a boil. Into the boiling water add a pinch of salt and the beetroot macaroni. Cook pasta according to the package instructions until soft. Cooking time will vary depending on your macaroni type. Drain the pasta and rinse it with cold water to stop the cooking process. This helps keep the pasta from overcooking and maintains its vibrant pink colour. Set it aside. Make the Cheese Mixture: In a smaller pot, heat 1 cup of barista oat milk over medium heat until warm but not boiling. Add 3 slices of plant-based cheese and 2 tablespoons of nutritional yeast. Stir regularly until the cheese melts and the mixture is smooth. A cup of shredded cheese will also work. The cheese and oat milk will create a creamy cheese sauce that’s perfect for coating the macaroni. For a thicker sauce, mix 1-2 teaspoons of cornstarch with a bit of cold water and add it to the sauce, stirring to prevent lumps. This will give the cheese sauce a nice, thick consistency, making it clingy and gooey – just like brains! Combine the Pasta and Sauce: Pour the sauce over the cooked macaroni in the pot. Stir gently until the macaroni is evenly coated with the creamy cheese sauce. The beetroot macaroni will soak up the sauce, enhancing its spooky appearance. Add 1/4 cup of plant-based mozzarella and stir until it melts and becomes gooey, making the macaroni even creamier and more brain-like. Season and Serve: Season with salt and black pepper to taste. Adjust the seasoning to your preference to ensure a balanced flavour. Serve the Mac & Cheese while it’s still warm. The dish is best enjoyed fresh when the cheese sauce is at its creamiest. Enjoy your Halloween with this fun and creative dish, and don't forget to share it with friends and family! Still looking for Halloween recipes? Read 2 Ingredient Halloween Dessert Idea: 'Eyeballs in a Jar' .