10 Incredible Buddha Bowls to Update Your Diet

Buddha bowls are typically viewed as a complicated meal that only professional nutritionists are able to make. But in reality, even the laziest girl in the world can make it herself. Buddha bowls are known for their versatility, healthy nutrients, and variety. One bowl can keep your energy going all day long and boost your overall wellness. While Buddha bowls are easy to make, perhaps you find yourself confusing about what to put into your bowl.

1. Sweet Potato Chickpea Buddha Bowl

Sweet Potato Chickpea Buddha Bowl
Subtly spiced, comforting and amazingly delicious, this Buddha bowl will rock your entire world in a jiffy. Get the recipe here.

2. Noodle Buddha Bowl

Noodle Buddha Bowl
Fuel your brain and make your stomach happy with a protein- and antioxidant-packed bowl. Find the recipe here.

3. Turmeric Sweet Potato Bowl

Turmeric Sweet Potato Bowl
The main spice in curry, turmeric can turn any meal into a masterpiece. Spice up your sweet potato bowl with this spice for added healing properties. Get the recipe here.

4. Spinach Quinoa Patty Bowl

Spinach Quinoa Patty Bowl
When superfoods combined together, they create a fantastically healthy Buddha super bowl that will provide your body with so much needed phytonutrients, vitamins, minerals, and other compounds that are crucial for your health. Get the recipe here.

5. Brussels Sprouts Eggplant Buddha Bowl

Brussels Sprouts Eggplant Buddha Bowl
One of my favorite Buddha bowls, this one is a true goodness for health food junkies. Plus, it is so fast to make. Get the recipe here.

6. Vegan Thai Tempeh Buddha Bowl

Vegan Thai Tempeh Buddha Bowl
Rich in protein, a Thai tempeh Buddha bowl is an excellent way to get this vital nutrient when you go vegan. Find the recipe here.

7. BBQ Tempeh With Vegan Ranch Bowl

BBQ Tempeh With Vegan Ranch Bowl
After all, the barbecue season is approaching so fast. Get the recipe here.

8. Winter Buddha Bowl

Winter Buddha Bowl
But since it is the cold season outside, enjoy your comforting and satisfying winter Buddha bowl right now. Get the recipe here.

9. Roasted Rainbow Winter Bowl

Roasted Rainbow Winter Bowl
Mix up your favorite healthy foods in one rainbow-inspired meal. Find the recipe here.

10. Moroccan Couscous, Chickpeas, and Olives Bowl

Moroccan Couscous, Chickpeas, and Olives Bowl
Nutrient-packed Buddha bowl is a great way to update your diet and help you drop a few pounds along the way. Get the recipe here.

All these Buddha bowls are perfect for your waistline when you enjoy them in moderation. The next time hunger strikes out of the sky, allow yourself to cook one of these bowls.

7 Vegan Foods That Are Good for You

We used to think that only vegans consume various fruits, vegetables, leafy greens, grains and nuts. However, there are crucial reasons every person should eat regularly at least a few vegan foods that have lots of health benefits. You’ll find different vegan dishes that can be a wonderful alternative to your favorite foods. So, you’d better think thoroughly before refusing to try them. If you really care about your well-being, you are supposed to include some vegan foods into your eating plan. Take a look at the list of the most popular dishes for vegans and choose something to your taste.

1. Banana Ice Cream
No matter whether you are a vegan or you tend to eat traditional food, you’ll always miss certain things like dairy products and meat. It’s almost impossible to find a person who doesn’t like ice cream, especially in hot summer weather. Without a doubt this is one of the most preferable desserts all over the world. But milk is the basic ingredient that is used for making ice cream and this is a problem for vegans. Fortunately, there is a solution that allows them to enjoy this yummy sweet product. You’ll be amazed to know that bananas can be the perfect substitute for delicious ice cream which is full of fats. All you need is to mix bananas in a blender, place this mixture into special containers and keep it in the freezer for several hours. Your ice cream is ready!

2. Cashew Sour Cream
Today vegans have a great opportunity to eat different kinds of food including dairy. If you have decided to join the vegan world, you can make sour cream out of cashews. Just soak them for a while and when they are soft enough blend them adding some water. Your sour cream will not be worse than that produced from cow’s milk. Sour cream is not the only dairy product which can be cooked out of nuts. For instance, vegan cottage cheese and shredded cheese are also available for you.

3. Homemade Almond Milk
Milk is one of those foods that provide our body with all the necessary minerals and vitamins making us healthier. Almond milk is an excellent vegan choice for those who can’t live without this wholesome natural drink. It can be easily found at the nearest supermarket, however, its ingredients may be harmful to your health. That’s why it would be a splendid idea to get your own milk out of almond. The recipe is very simple. You have to soak almonds beforehand, blend them with water and when the mixture is ready, strain it with the help of cheese cloth. Make it a rule to drink this milk regularly and its benefits will soon be evident.

4. Green Smoothies and Juices
Nowadays fresh smoothies and juices enjoy a great popularity among those who choose to lead a healthy lifestyle. Though, vegans were known to incorporate green smoothies into their diet long time ago. By making smoothies you’ll be able to receive numerous nutrients that are contained in leafy greens such as spinach, kale, dandelion greens and Swiss chard. Sure, it’s better to start your day with a glass of green smoothie rather than with high-caloric breakfast.

5. Hemp Seed Salad Dressing
Most of us usually serve salads with yummy dressings that are high in saturated fats. These components have a ruinous effect on your body. Taking into account this fact you have to remove creamy salad dressings from your menu. In this case hemp seeds will be the most suitable decision for you. Mix together a little lemon juice, water and hemp seeds. This counterpart of your traditional salad dressing is very good for you because hemp seeds are an enormous source of omega-3 fatty acids.

6. Agave Nectar
Honey is truly one of the most delicious and healthiest natural foods. We like to add this sweet product to various desserts, pancakes and simply use it as an alternative to sugar while drinking tea. Being loaded with vitamins and antioxidants honey is considered to be salubrious to our body and its healing properties are immense. On the other hand, honey is an animal food and vegans can’t consume it. To replace this natural sweetener they mostly use agave nectar that is worth trying, even though you are not a vegan. According to the conducted medical researches agave nectar helps to stabilize blood sugar but we can’t say that about other sweeteners.

7. Walnut Taco Meat
Taco is a Mexican dish which is well-known around the world. I think this is the best food to eat when you are hungry and don’t have much time to cook. In spite of the fact that meat is the major ingredient used for taco, there is a vegan option for those who avoid all animal products. In order to substitute ground beef you have to take chopped walnuts, sprinkle them with spices, add your favorite vegetables and don’t forget about tortillas. Then you’ll be able to savor this awesome vegan food.

Vegan cuisines are multifarious and they enable you to experiment with conventional dishes that you like very much. Moreover, if you eat at least some of these foods, you’ll contribute greatly to your health as they have plenty of benefits. Do you like vegan dishes? Which of them are your favorite ones? Have you ever tried any foods mentioned above? If you know other vegan recipes, please, share them with us.

Why You Shouldn’t Be Ashamed of Your Eating Habits

Having eating habits that no one supports is tricky. You always have to explain why you eat whole foods and avoid meat, for example. I’m often judged by other people who believe vegetarians are crazy and sick, but this never makes me feel ashamed of my meal patterns and eating habits.

I march to my own beat and don’t feel the need to stick to the same eating plans most people have. No matter what your eating habits, there are always others out there that can judge you and try to change you. Don’t let them do it. Be proud of your eating habits, unless they are not the bad ones. Whether you are a vegetarian or a fast food hater, here’s why you shouldn’t be shamed of your healthy eating habits:

1. Go vegan? Be proud of yourself!
Just because you strive to save animals’ lives doesn’t mean something’s wrong with your mind. Vegetarians are not crazy, as many people think. I remember the first time I said out loud that I’d never eat meat again. My parents and friends were shocked and couldn’t understand my decision. If you are a vegetarian, you know what I’m talking about. It was hard for me to stick to my vegan diet while others enjoyed juicy grilled meat. It’s not because I craved meat, it’s because I felt awkward and a bit ashamed of my eating plan. Though, I didn’t give up and now I’m proud of being a vegetarian. Some of my friends are trying to go vegan too, and my parents don’t moan about my “unhealthy” (as they think) eating habits anymore. You don’t need to prove anything to anyone. Just being proud of your meal plan is enough to show others that you eat what you really want.

2. Can’t imagine your day without processed foods? No worries, you don’t wreck your health
Well, of course, if you consume processed foods in moderation. When eaten in excess, processed foods are seriously harmful. I have always believed we can eat whatever we want but in small portions. It’s okay to consume processed foods with whole ones – just look for processed foods that are made from whole foods to reduce your risk of disease. Some of the healthiest processed foods are organic, plain Greek yogurt, raw nut butters, unsweetened coconut and almond milks, cocoa powder, organic coffee, flax meal, and organic salsa.

3. Are you a smoothie junkie? Enjoy a fantastic health!
Smoothies… It seems people have become obsessed with this type of drink. If you are a healthy smoothie lover, congrats, guys, you have a better chance of living a healthier and longer life. Why are smoothies so popular these days? I receive many messages and emails every day that contain a similar question. I can proudly say that I’m a smoothie junkie and I do like to recommend people to include both fruit and green smoothies in their daily eating plans.

Smoothies are fortified with vitamins, minerals and powerful antioxidants that help you stay healthy day by day. They are good for everyone – for those who are trying to put on weight and those who want to shed some pounds. Starting day with a green smoothie is an instant way to boost your energy, speed up your metabolism, detoxify your body and kick-start your brain. The benefits of consuming smoothies are endless. Give them a try and you’ll feel all of those benefits. If you are already a huge smoothie lover, don’t break this habit and don’t feel ashamed of being a little bit obsessed with smoothies. I can’t stop experimenting with new smoothie recipes and I don’t care when others say I need to stop following any smoothie trends.

4. Stick to your own diet plan? You don’t know how lucky you are
Why? Because it’s much easier to create your own diet plan and stick to it on a daily basis. You know what you need and want to eat, you know when you can enjoy that delis dessert and when you should skip fast food. You know what foods helps keep your energy levels high during the day. You know what bedtime snack to have in order to sleep better. There’s nothing to be ashamed of. It’s so wonderful when you know what you should eat to feel and look healthy without turning to any supplements and medications.

Although healthy eating is the key to a longer and healthier life, make sure you are not obsessed with it. Nowadays more and more people, particularly young ladies, suffer from orthorexia – an obsession with healthy food. Anorexia is another dangerous eating disorder that affects both emotional and physical health. If you are sure you don’t have any eating disorders, be proud of your healthy eating habits. Have you ever felt ashamed of your meal plan? Let me know about your favorite healthy meals in the comments section.


This recipe is a tribute to my favorite fruits (besides watermelons): oranges! I had forgotten how much I love, love, love oranges – their smell, their taste, pure delicious freshness.

I found myself thinking about that freshness blend into a cheesecake-y thing a few weeks ago when I was going to bed.

Tossing and turning in my sleep that night I couldn’t wait to turn my idea into reality the next day.

Needless to say the next day – I had bought everything to make what turned out to be the freshest tastiest “cheesecake”.

It’s raw.

And vegan.

And if you use GF oats – also gluten free.

Plus if you don’t even want to make a crust – just leave it. You’ll save yourself some time and you can commit to the best part – the mind-blowing naturally sweet gluten-free orange-cashew-coconut filling. I think next time I won’t be making a crust here.

And if you’re thinking – raw vegan cheesecake is just a sad try, you might be right if you’re looking for something heavy and very sweet.

But if you’re looking for something tangy, vibrant, fresh, yet creamy, light and awesome – you might find these little cups just right.

In fact let’s not call them cheesecake cups. Cheese cannot live up to the awesomeness of these magnificent cups.

I used to not like vegan cheesecake – I tried to make one once upon a time, tasted it and decided it could not resemble vomit more. I asked my dog – “Does this taste like vomit?”. He just ate it all.

That’s a lie. I don’t have a dog – it was me.

But these magnificent cups right here have nothing in common with that old stinky cheesecake – they’re fresh, sweet, but not too sweet, creamy and just wonderful.

It feels right to devour them daily – loaded with heart-healthy nuts and only 1 tsp of antibacterial honey (if you decide to make the crust).

It’s all sweet enough from the natural sweetness of the orange, coconut and cashew nuts. The 1 tsp honey is for the omega-3 and antioxidant-rich base.

The other good thing about these cups is that they’re raw – so all the good stuff remains in there. You can freeze them and eat them day by day for 1 or two weeks and then make them again. That’s what I do and it makes me insanely happy.

As they’re raw – they don’t hold together that well when they’re not frozen – so I just let them unfreeze a little (around 3-4 min) and then hello heaven.


This is a very tasty sandwich salad that will make it easier for you to eat your vegetables!When I was a poor student me and my sister went for a hike one time. I don’t even remember where we went and whether or not we had a good time, I just remember she had made sandwiches. Obviously the fat person inside of me is writing this post.

Well she had made sandwiches with curry, oranges and probably some turkey meat. You gotta get: all I wanted at that time in my life was pizza, pasta, Chinese food and lots and lots of chicken wings and thighs.

Imagine the shock I experienced when she told me she had put oranges in those sandwiches. We were far from home and far from any place you could buy anything to eat.

I was furious.

I do not like someone messing with my food.

So you couldn’t put that orange in your sandwich only? What am I going to eat?

My heart was racing! My mind was in overdrive. How will I survive the next 2 hours without eating? I hadn’t eaten for 2 hours already!!! 4 hours with no food??? Call the ambulance.

Well after whining for around 48 minutes, my hunger prevailed and I had to eat one of those frightening sandwiches. My sister had already eaten hers and she left one for me in case I decide to not chew on my own leg.

It was delicious. That sweetness and freshness of the orange was paired just perfectly with the curry and the rest of the ingredients. I felt real happiness. Of course I was so stubborn I didn’t show any of the joy I felt in my heart and in my stomach.

What I could not hide is that I devoured that sandwich in 50 seconds. My sister asked me a little annoyed “Well, how was it?”. I just mumbled “It’s fine.”

I couldn’t just tell her “This is the only thing I want to eat for the rest of my life!” after I made all that drama.

I had completely forgotten this story up until last week, when I felt pretty eccentric making chickpea sandwiches with peaches.

Yes, with peaches.

I did not expect to add peaches to any salad I would voluntarily make or eat. That story with the orange sandwiches was an exception. I had eaten a sandwich in Sweden last year with plums and cheese and while it sounded ok, it was one of the worst things on Earth. Yes, I do realize we live in a world with more than 99 problems these days and I still believe my words are true.

The thought of a sandwich with peaches would’ve been worth about 3 hours of whining back in those glorious days.

Today this salad is worth a whole lot of happiness.

I love this chickpea and peaches sandwich salad. It took me around 10 minutes to make, and it keeps in the fridge for 3 days. You can even eat this salad without any bread, wrap it in a lettuce or just like that – it’s perfect. It’s slightly sweet, fresh, fragrant and just delicious. I don’t even have words to describe it. All I know is: I sneaked so much fruit and vegetables, I’ve never been more proud of myself.


This one is a winner. High-fiber, antioxidant-rich, anti-inflammatory, this salad must have some antioxidant superpowers. I would’ve measured them, but unfortunately I don’t have a laboratory at home. But dreams never die.

Turmeric, parsley and dill are anti-inflammatory, peaches contain beta-carotene that we turn into anti-aging vitamin A and olive oil and lime juice add vitamin E and C – a combination that destroys free radicals and protects from sun damage. In summary this chickpea salad gives you a little beauty makeover and prevents diseases.


Last week I had a crazy idea. I wanted to eat a snack that wasn’t sweet.

Yes, I guess I’m getting old and boring.

But I had a vision. I had a dream. A dream of a fresh cucumber-based snack. Of course with some garlic in it. After all, what’s a snack without garlic?

I tell you what it is: not welcome in my kitchen.

So I basically wanted something like a tzatziki but in snack form.

So I made this.

And it really is like a tzatziki in snack form.

Kinda like a cream cheese dip, but not heavy – light, herby, garlicky, lemony. Delicious.

I’m not gonna lie to you – it’s super simple. And it is what it looks like – dip on a cucumber slice. I realize I am not going to win the Nobel Prize for this invention, even though you and I, both realize that’s super unfair and wrong. But I don’t even care. Who needs a Nobel Prize when you have dip on a cucumber?

The first day I ate this as a snack and the next few days in lettuce wraps. It’s a great addition to fish, other vegetables, lentils, really anything. I even have to admit I like it more in wraps – as a snack it might be a little too strong for some of you, even though I still love it from the bottom of my heart.

This dip actually gets better when it stays after a day in the fridge. But even if you eat it right away – it’s very tasty.


The great thing about this little dip is that it’s anti-inflammatory (among other things). Lately I am focused on eating more anti-inflammatory foods because I gained some weight, but also because of some health complaints like joint pain and allergy.

Well this dip is made out of sunflower seeds and walnuts, so I have a good omega-3/omega-6 ratio. And it’s also filled with garlic and mint – which are both powerful anti-inflammatory foods.

More about inflammation:

How to eat to reduce inflammation in the body

5 anti-inflammatory foods to eat daily

Vegan and Paleo Garlicky Cream Cheese With Mint


4-5 mint leaves
1 tbsp capers
1/4 cup sunflower seeds
1/4 cup walnuts
1 tbsp lemon juice
1 garlic clove
1/2 tsp vinegar
some black pepper
1/2 tsp cumin (optional)
a cucumber
Get Ingredients

Powered by Chicory

I used my hand blender for this, might also work with a normal blender (mine is not that good I guess):
Put capers, walnuts, sunflower seeds, lemon juice, vinegar and 4 tbsp water and blend together. If not smooth enough add more water. For me it took around 6-7 tbsp water.
Add black pepper, garlic, mint, cumin (optional) and blend again.
Slice the cucumber into slices (not too thick, not too thin) and top with a tsp of the dip.
Otherwise use the dip in wraps like this one
Hope you like it, do let me know how it goes, and if you have any questions – ask me


If you like chocolate, I am 97.6% sure you’ll love these healthy gluten-free, grain-free & vegan cacao balls.

I can’t believe I haven’t shared almost any of my go-to sweet snack recipes here – my sweet delicious power balls. Over the last 4-5 years, I have made so many versions of these, it’s kinda ridiculous I haven’t shared any. Power balls have been among of the first healthy recipes I have made.

Before I started making those – I didn’t eat ANY sweets. It was around the time when I was still a student. I would never touch a chocolate bar. Or drink coffee. My friends would always tell me I was a freak because of that. And they were not wrong.

Because flash forward to 2 years after that – I’m sitting at a desk in an office eating chocolate and drinking coffee as if that combo was the elixir of life. My two favorite sources of “nutrients” back then were snickers and a latte macchiato. Yes, I was the fancy girl with iron deficiency. And I didn’t care. Funny enough I did not gain ANY weight back then.

I guess when you’re a student you have no money, but a lot of self-discipline. And when you get your first job – you got almost no money and absolutely no self-discipline.

Speaking of self-discipline. I gotta be honest with you: it will take some to not eat all these cacao balls in one sitting. But, use this self discipline and you’ll have a little dessert snack for every day of the work week.

These power balls keep in the fridge for 3-5 days and use only whole foods that you can easily find in your store. No protein powder, no fancy “superfoods” – just some nuts, some cacao and dates.

They are creamy, delicious and satisfying. In this recipe I blended the ingredients very well, which makes the texture very smooth. But if you’d like to add some crunch – just add some nut chunks to the batter – I added Brazil nuts, because they’re very crunchy and have lots of Selenium – which you need more of if you have problems with your thyroid like most women in my family.


Many of the power ball recipes out there call for protein powder. Now, I don’t use protein powder. In fact I have never tasted protein powder – I am very old fashioned in that matter. I actually think if I use protein powder even once, my kidneys will shut down, I will grow huge muscles on my neck, arms and shoulders and I will basically look like The Hulk with long hair. Aaaah just a little spoon of Tuesday paranoia.

Well, that might not happen, but as we now know for sure – some protein supplements cause acne, especially for women, even if they did not have acne before. And I am already getting wrinkles and gray hair, guys. No place for pimples on that pretty wrinkly face (even though, lately that’s also not perfect, but let’s just shhhhh, moving on).

You know what I used instead of protein powder or grains to thicken things up here? Some ground flax seeds.

I’m not a fan of the taste of flaxseeds. Especially when they’re ground – you just take all that weird taste in. When they’re whole – it’s fine. But ground? Ugh. Then again, who am I to hate on these tiny seeds? That taste is totally tolerable and the benefits of flax seeds countless. Flax seeds are super healthy, rich in omega-3s, reduce inflammation and help balance your hormone levels according to some studies.

But just in case – you won’t actually notice the taste of flax seeds in these cacao power balls that much.


If you read my post about how much I hate meal prep, you might remember a picture of a healthy paleo and vegan lettuce taco.

No? Well here it is again.

Sorry for the blurry pictures, but the sun was going down as I decided I need to share this recipe with you, guys. Therefore, not the best pics.

This little lettuce taco proved to me that I’ve been a real jerk all these years. You know why? Because never in my life did I think I would eat something raw vegan. Or at least kinda raw vegan. I would hear raw vegan and I would roll my eyes and think of an eating disorder. Like you’re vegan and you’re eating raw? So basically you’re eating nothing. Nichts. Nada. Ничево. Told you – a real jerk, but at least I know the word nothing in 4-5 languages.

Okay, so needless to say I take all of my “thoughts” and “opinions” back.

Because this is one of the most delicious things I have eaten in a while. Well, admittedly I ate a lot of crap last few months, but still – it is. And it counts, because I still have my taste buds. And I kinda like these wraps more than vegan tacos with lentils, beans or tofu. They surprised me.

See, usually I know pretty well whether I would like something or not. Even before I make it. But this wrap has really surprised me. I thought I’d be hungry and would miss “real food”. None of that. Wasn’t hungry and this is real food.

I decided to make these wraps because I wanted to try something new and to eat more salads, drink more smoothies and just load on vegetables and nuts. Well, since I had never tried anything raw vegan, I decided to make my own nut-meat – combining 3 types of nuts, lots of spices, herbs and mixing some fresh vegetables in all that. I just used whatever I had at home. I also don’t even know if this is a taco anymore, because I removed pretty much everything a real taco is known for. But hey, it looks a little like it. And it tastes amazing.

The only kinda “negative” thing about this almost raw recipe is that it’s cold. But that did not bother me at all and I’m sure you won’t care about it too. Can’t imagine someone eating a warm lettuce wrap.

And the nut-meat? It really tastes like ground meat. Even a little better in my honest opinion. It’s also very filling – with two lettuce wraps you’re just done. Delicious and satisfying.


Altogether my experience as an almost raw vegan lasted about 2 days. But during those two days I felt incredibly healthy and energized. I think I have never really had this much energy in my life. And I was also a child at some point of my life, you know? Aaah what a fun last year it was.

So during my almost raw vegan 2 days, I would have a smoothie, or a smoothie bowl in the morning, a salad with Brazil nuts for lunch and these lettuce wraps for dinner. And I felt so full all the time. I would also snack on cashews and have a green smoothie in between. Now this doesn’t seem like a lot of food, or like something that would inspire your food day dreams. And now that I read it sounds kinda depressing. But like I told you – I felt better than ever.

Now I’ll stop talking, before I tell you how good I felt for the millionth time.


If you don’t want to mix all these types of nuts and seeds you can just use just walnuts, as I don’t think almonds would make a good mixture on their own. If you have nut allergy, you can try a pumpkin + sunflower seeds mix and add some olive oil to the mixture so it can get chunky.
As a sauce you can add something with avocado (try this dip) or a dip made with vegetables (like peppers, zucchini, garlic with some olive oil – blend all that until smooth). This is a great option, because the nut-meat could seem a little heavy. By adding the dip you can lighten things up and give some nice contrast to the meat. Plus, it makes it super easy to eat more vegetables.

Needless to say these wraps are super healthy and good for your skin. They’re anti-inflammatory and the filling is rich in omega-3’s, antioxidants, vitamin C and E, fiber, B-vitamins, iron, zinc, magnesium and protein.

Healthy Lettuce Tacos – Vegan, Gluten-free and Paleo
Prep Time: 20 minutes

Category: Wraps

Serving Size: 2 wraps

This is an incredibly delicious healthy romaine lettuce tacos recipe that is almost raw (uses tomato paste), vegan, paleo, gluten-free, dairy-free and grain-free. Hope you enjoy this super tasty and easy to make recipe!


1/2 cup walnuts, soaked & dried
1/2 cup almonds, soaked & dried
1/2 cup sunflower seeds, soaked & dried
1/2 tbsp ground flax seeds
1/2 tsp turmeric
1 tsp cumin
1/2 tsp ginger
1/2 tsp coriander, ground
some hot paprika/chili powder (optional)
some black pepper
1 medium onion
bunch cilantro / parsley or basil
a handful of spinach or arugula
1.5 tbsp tomato paste
1 tbsp lemon juice
1tsp vinegar (I used balsamic)
2 small tomatoes, cubed
1 garlic clove (optional)
1 red pepper
1 carrot
romaine lettuce or other type
avocado dill dip (optionally)
You’ll also need:
food processor

If you did soak the nuts & seeds – dry them properly and put them in your food processor. Add tomato paste, cumin, turmeric, ginger, coriander, garlic (optional), black pepper, chili powder/hot paprika (optional). Add vinegar and lemon juice. Pulse until chunky (the mixture kinda resembles ground meat after it’s cooked).
Chop cilantro, arugula or spinach, tomatoes, red pepper and carrot.
Put the mixture in a bowl or a into a large airtight container if you want to store the mixture later, and add all the vegetables you just chopped to it. Combine.
Add 2 Tbsp of the mixture on lettuce leaves (washed and dried) and if you wish, serve with some avocado sauce or other vegetable sauce. Enjoy!

If you don’t have time to soak the nuts, you can also use them like that. Soaking makes nuts easier to digest and in my case seems to remove allergens (especially in almonds) that otherwise cause itching in my throat and ears due to my seasonal allergy, so if you have the same problem – soaking might help.

If you do soak, make sure you also dry the nuts well, if you want to keep the mixture in your fridge for a few days.

I hope you give this recipe a shot and love it as much as I do! If you do try it, let me know if you like it in the comments or take a picture and share it with me on Instagram using the hashtag #beautybites. Should you have any questions don’t hesitate to ask

12 Mistakes to Avoid on a Vegetarian or Vegan Diet

A balanced vegetarian or vegan diet can provide many health benefits.

These diets have been associated with weight loss, better blood sugar control, a decreased risk of heart disease and a lower risk of certain types of cancer (1, 2, 3, 4).

However, it can be challenging to maintain a well-rounded vegetarian diet that provides all the nutrients you need.

This article uncovers some of the most common mistakes people make on a vegan or vegetarian diet, and how to avoid them.

1. Assuming That Vegan or Vegetarian Products Are Automatically Healthier

Unfortunately, just because a food product is labeled “vegetarian” or “vegan” doesn’t necessarily mean it’s healthier than the regular alternative.

For example, almond milk is a popular, plant-based milk that’s often a staple in vegan diets.

However, while almond milk is low in calories and enriched with several important vitamins and minerals, it is not necessarily healthier than cow’s milk.

For example, 1 cup (240 ml) of low-fat cow’s milk contains 8 grams of protein, while the same amount of unsweetened almond milk contains only 1 gram (5, 6).

Sweetened almond milk can also be high in added sugar, with 16 grams of sugar in just 1 cup (7).

Other vegetarian products, such as soy-based veggie burgers, nuggets and meat alternatives, are often highly processed, with a long list of artificial ingredients. So they’re often no healthier than other non-vegetarian processed foods.

Despite being vegetarian, these products are also often high in calories, yet lacking the protein, fiber and nutrients necessary for a balanced meal.

While these products may ease your transition to a vegan or vegetarian diet, it’s best to consume them in moderation with a diet rich in nutritious, whole foods.

SUMMARY:Many foods marketed as vegetarian or vegan are often highly processed, high in added sugar or lacking in nutrients. If you include these products in your diet, eat them only in moderation.

2. Not Getting Enough Vitamin B12

Vitamin B12 plays several important roles in the body. It’s important in the creation of red blood cells and DNA, among other processes (8).

Unfortunately, the main sources of vitamin B12 are animal products, such as meat, poultry, shellfish, eggs and milk products.

For this reason, vegetarians have an increased risk of vitamin B12 deficiency (9).

Vitamin B12 deficiency can cause fatigue, memory problems and numbness. It can also lead to megaloblastic anemia, a condition caused by having a lower-than-normal amount of red blood cells (10).

Unfortunately, a high intake of folate can actually mask vitamin B12 deficiency, hiding symptoms until the damage becomes irreversible (11).

However, there are foods and supplements available that can help vegetarians meet their vitamin B12 needs.

Besides animal products, fortified foods and certain types of edible algae also contain vitamin B12 (12, 13).

Vegetarians should monitor their vitamin B12 intake carefully and consider taking supplements if their needs aren’t met through diet alone.

SUMMARY:Vegetarians and vegans are at a greater risk of vitamin B12 deficiency, so make sure you consume fortified foods or B12 supplements.


3. Replacing Meat With Cheese

One of the easiest ways to make nearly any dish vegetarian is to take out the meat and replace it with cheese. When it comes to flavor, the swap works well for sandwiches, salads, pasta and many other dishes.

However, while cheese does contain a good amount of protein, vitamins and minerals, it doesn’t replace the wide assortment of nutrients found in meat.

One ounce (28 grams) of beef, for example, contains four times the amount of iron and double the zinc found in one ounce of cheddar cheese (14, 15).

Cheese also contains less protein and more calories than meat.

In fact, ounce-for-ounce, cheese contains only about 80% of the protein found in chicken, but nearly 2.5 times the calories (15, 16).

Instead of simply replacing meat with cheese, you should include a variety of plant foods in your diet to meet your nutrient needs.

Chickpeas, quinoa, tempeh, lentils, beans and nuts are all excellent options to help round out a vegetarian diet.

SUMMARY:Instead of just replacing meat with cheese, make sure to also include a diverse range of plant foods in your diet to provide important nutrients.

4. Eating Too Few Calories

Many foods and food groups are off-limits for vegans and vegetarians, which can make it challenging for them to meet their calorie needs.

In fact, vegans and vegetarians tend to eat fewer calories than people who eat both meat and plants.

One study compared the nutritional quality of 1,475 people’s diets, including vegans, vegetarians, vegetarians who ate fish, people who ate both meat and plants and people who ate meat only once a week.

Vegans had the lowest calorie intake across all the groups, consuming 600 fewer calories than people who ate both meat and plants.

Vegetarians had a slightly higher calorie intake than vegans, but still consumed 263 fewer calories than people who ate both meat and plants (17).

Calories are the main source of energy for the body, and your body needs a certain amount to function. Restricting calories too much can lead to several negative side effects, such as nutrient deficiencies, fatigue and a slower metabolism (18, 19, 20).

SUMMARY:Vegans and vegetarians tend to have a lower calorie intake than people who eat meat and plants. If you’re following either of these diets, make sure you’re meeting your calorie needs.

5. Not Drinking Enough Water

Drinking enough water is important for everyone, but may be especially important for those who eat a lot of fiber, including vegetarians and vegans.

Vegetarians tend to have a higher fiber intake, since fiber-rich legumes, vegetables and whole grains are staples in a healthy vegetarian diet.

One study found that people who eat both meat and plants eat about 27 grams of fiber per day, while vegans and vegetarians eat about 41 grams and 34 grams, respectively (17).

Drinking water with fiber is important because it can help fiber move through the digestive tract and prevent issues like gas, bloating and constipation.

Fiber consumption is incredibly important for health, and has been linked to a decreased risk of heart disease, stroke, diabetes and obesity (21).

Current guidelines recommend women consume at least 25 grams of fiber per day, and men consume at least 38 grams (22).

To make sure you’re drinking enough water, drink when you feel thirsty, and spread your water intake throughout the day to stay hydrated.

SUMMARY:Vegans and vegetarians usually eat a lot of fiber. Drinking enough water can help prevent digestive problems associated with increased fiber intake, such as gas, bloating and constipation.


6. Forgetting About Iron

Meat is a good source of many important vitamins and minerals, including iron.

For example, a 3-ounce (85-gram) serving of ground beef supplies 14% of the iron you need for the entire day (14).

Also, meat contains heme iron, a type of iron your body can absorb easily.

Plant sources of iron contain non-heme iron, which your body can’t absorb as easily. Non-heme iron is present in many types of fruits, vegetables, cereals and beans (23).

Because of this, vegetarians have a greater risk of developing iron-deficiency anemia, a condition in which there are not enough red blood cells in the body. Symptoms include fatigue, shortness of breath and dizziness (24).

However, a well-planned vegetarian diet filled with iron-rich plant foods can meet your daily needs.

If you’re a vegetarian or vegan, make sure to consume plenty of good sources of iron, including lentils, beans, fortified cereals, nuts, seeds, oats and leafy greens.

Additionally, pairing iron-rich foods with foods high in vitamin C can enhance the absorption of non-heme iron (25).

Vitamin C is found in most fruits and vegetables, so including a vegetable side dish, salad or piece of fruit with your meals can help increase iron absorption.

SUMMARY:Plant foods contain non-heme iron, which the body can’t absorb as well as the heme iron found in meat. Vegetarians should include iron-rich foods in the diet and pair them with vitamin C to increase absorption.

7. Not Eating Enough Whole Foods

Just because a food product is vegetarian or vegan doesn’t mean it’s good for you.

There are plenty of processed foods available at the grocery store that are free of meat or animal products. However, they often contribute little to your diet.

Instead of eating these, use your vegetarian diet as an opportunity to reduce your consumption of processed foods and increase your intake of nutrient-dense, whole foods, such as fruits, vegetables and whole grains.

Increasing your intake of these foods will help you get the valuable vitamins, minerals and antioxidants you need to help prevent nutrient deficiencies.

Eating whole foods rather than processed foods may give you other benefits too, such as an increased metabolism.

One study measured the metabolism of 17 participants after they ate a meal made with either processed foods or whole foods.

Both groups felt equally full after the meal, but the group that ate the whole foods burned nearly double the calories after their meal than the group that ate the processed foods (26).

To start including more whole foods in your diet, swap out refined grains for whole grains, and limit the amount of processed and convenience foods you eat.

Additionally, try adding more vegetables and fruits to your meals and snacks throughout the day.

SUMMARY:Vegetarian diets should be rich in whole foods, such as fruits, vegetables and whole grains. They’ll help you maximize nutrient intake and promote a balanced diet.

8. Consuming a Diet Low in Calcium

Calcium is an important mineral your body needs to keep your bones and teeth strong, help your muscles work efficiently and support the function of your nervous system (27).

A calcium deficiency can lead to osteoporosis, a condition that causes weak, porous bones and increases the risk of bone fractures (28).

Though calcium is found in a variety of foods, the most well-known source of calcium is dairy products.

Those who don’t consume dairy should monitor their calcium intake and include other high-calcium foods in their diet.

Calcium-rich plant foods include kale, collard greens, broccoli, bok choy, almonds, figs and oranges. Fortified foods can also be a good source of calcium.

You can get all the calcium you need by incorporating a few servings of these foods into your meals and snacks throughout the day.

SUMMARY:Those who don’t consume milk or dairy products should consume other calcium-rich foods to meet their calcium needs.


9. Underestimating the Importance of Meal Planning

Whether you’re cooking at home or dining out, eating vegetarian or vegan requires some extra planning.

Meal plans are especially useful if you’re currently changing your diet to be vegetarian or vegan.

They can help ease your transition and make it easier to maintain a balanced and nutritious diet.

When you’re eating out or traveling, advanced meal planning becomes especially important.

Some restaurants offer limited choices for vegetarians, so looking at the menu in advance can help you make informed decisions and select the most nutritious choices available.

Additionally, make it a habit to find a few vegetarian recipes each week and cook them on your own.

SUMMARY:Planning meals ahead of time and knowing what your options are when dining out can ensure you maintain a diverse and balanced diet.

10. Not Eating Enough Protein-Rich Foods

Protein is an essential part of the diet. Your body uses it to help build tissue, create enzymes and produce hormones.

Studies show that eating protein can also promote feelings of fullness, increase muscle mass and reduce cravings (29, 30, 31).

Current recommendations suggest adults should eat at least 0.8 grams of protein per day for every 2.2 pounds (1 kg) of body weight (32).

For example, an individual who is 154 lbs (70 kg) would need approximately 56 grams of protein per day.

If you’re eating animal-based foods, you’ll probably find it easy to fulfill this requirement.

A 3-ounce (85-gram) serving of salmon contains 19 grams of protein, while the same amount of roasted chicken provides 27 grams (33, 16).

On the other hand, if you’re following a vegetarian diet, you may need to make a more conscious effort to eat high-protein foods that will help you meet your protein requirements.

There are plenty of plant foods that contain an amount of protein comparable to the amount you’d find in meat. For example, 1 cup (198 grams) of cooked lentils contains 18 grams of protein (34).

Beans, lentils, nuts, nut butters, tofu and tempeh can all up your daily protein intake.

Try to incorporate at least one or two of these foods into each meal to make sure you’re getting enough protein.

SUMMARY:Vegetarians should be mindful of protein intake and include one or two servings of high-protein plant foods with each meal.

11. Not Getting Enough Omega-3 Fatty Acids

Omega-3 fatty acids are an essential part of the diet.

They have been shown to reduce blood triglycerides, alleviate inflammation and protect against dementia (35, 36, 37).

Fatty fish and fish oil are the most common sources of omega-3 fatty acids.

They contain docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), the two forms of omega-3 fatty acids that have been shown to be the most beneficial.

On the other hand, plant foods contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid that your body must convert to DHA and EPA to use (38).

Unfortunately, your body is only able to convert about 5% of ALA to EPA and less than 0.5% to DHA (39).

To meet your omega-3 needs while following a vegetarian diet, eat a good amount of ALA-rich foods or consider taking a plant-based omega-3 supplement like algal oil.

Foods highest in ALA omega-3 fatty acids include chia seeds, walnuts, hemp seed, flaxseeds, Brussels sprouts and perilla oil.

Including a few servings of these foods in your diet each day can easily help you meet your omega-3 fatty acid needs.

SUMMARY:Plant foods contain ALA, a type of omega-3 fatty acid that your body can only use in small amounts. Vegetarians should consume a good amount of ALA-rich foods, or use a plant-based supplement.


12. Eating Too Many Refined Carbs

Many vegetarians fall into the trap of replacing meat with refined carbs.

Unfortunately, pasta, bread, bagels, cakes and crackers often end up as main ingredients in a poorly planned vegetarian diet.

During processing, refined grains are stripped of the beneficial fiber that is found in whole grains.

Fiber helps ward off chronic disease, keeps you feeling full and slows the absorption of sugar to maintain steady blood sugar levels (21, 40).

A high intake of refined carbs has been linked to a greater risk of diabetes, as well as an increase in belly fat (41, 42).

To maximize the nutrients in your diet, switch out refined grains like white bread, pasta and white rice for whole grains such as quinoa, oats, brown rice and buckwheat.

Additionally, make sure you’re pairing those whole grains with plenty of whole fruits, vegetables and legumes to keep your diet balanced and nutritious.

SUMMARY:Instead of replacing meat with a lot of refined carbs, vegetarians should consume whole grains as part of a healthy diet.

This Vegan Energy Drink Company Just Got $2 Million in Funding — Here’s How It Actually Tastes

This Vegan Energy Drink Company Just Got $2 Million in Funding — Here's How It Actually Tastes

The vegan powdered drink is gluten-free, soy-free, dairy-free and contains no GMOs.


To my right, a model is being stretched out by a jacked, tattooed trainer.

To my left, the founders of Revere, a health startup, are completing a rep of squats and lunges. The four of us are in the middle of a training session at The Dogpound, a gym designed for the rich, famous, or, at the very least, incredibly fit (members like Hugh Jackman and Victoria’s Secret model Adriana Lima check all three boxes).

The music is bumping (a Justin Bieber remix maybe?) and beautiful people in all-black, skin-tight athleisure lift and box to the beat. Meanwhile, I’m struggling: the session consists of a series of strength-building exercises. Cheating has become a survival strategy.

If I’d managed to finish my pre-workout drink, maybe I would have fared better. The nectarine-colored concoction, prepared for me by Alexandra Blodgett, Revere’s co-founder and CMO, contains a vegan, non-GMO, gluten-free, soy-free, dairy-free, powder made from “scientifically proven plant-based ingredients” (sweet potato, pomegranate, beetroot, and green tea powder) mixed with water. The resulting beverage promises to make my workout “work harder” by improving my “energy, stamina, and focus.”

Revere, which, along with the pre-workout mixture makes a powder designed for post strength-training along with one for post-cardio, is Blodgett’s brainchild. Back when she worked at a boutique cycling studio, she grew tired of watching people leave a class and immediately consume an “800 calorie green smoothie” or a sugar-laced protein bar.

And so along with Matthew Scott, the startup’s chief executive, and Jasper Nathaniel, its COO, she worked on developing a post-workout drink capable of deleting the air quotes around healthy. All three co-founders stress they don’t have a background in nutrition, which is why they brought in Mike Barwis, a fitness trainer, and Jenn Sacheck, an associate professor of nutrition at Tufts University, as advisors. Together, the team has worked on building and refining the product for over a year.

Finally, the powders are ready for the real world. Revere, which raised $2 million in a seed round led by Lerer Hippeau Ventures, officially launched today. Packets are available via a subscription service, which starts at $34 a month (a tier designed for people who work out two to three times a week).

The health and wellness sector, which generates hundreds of billions a year in the U.S., is hot but crowded. To get its foot in the door, Revere is hoping to capitalize on a number of concurrent trends: the rise of natural, “science-based” eating (which, as a category, is largely unregulated), and growing fears over dairy, soy, gluten, and, most importantly, sugar, which helped wipe out once ubiquitous juice and smoothie chains such as Organic Avenue and Jamba Juice.

As a millennial who works out regularly (if casually), and tries to be health conscious (but doesn’t always have time to cook), I fall squarely within the company’s target consumer base, which Scott describes as people who are interested in fitness but not obsessed with it. The company’s marketing certainly worked on me: I was immediately drawn to the products’ packaging, which was clean, simple, and touted the ingredients’ science-based results.

But I couldn’t get past the taste. The pre-workout beverage was cloyingly sweet—it contains the natural sweetener stevia, which is up to 350 times sweeter than sugar. After completing the class, Blodgett handed me a post-cardio workout drink, made from a blend of pea protein, rice protein, tart cherry, and sweet potato. This one was just as sweet, and harder to drink, mostly due to its heavy, slightly chalky, consistency.

Flavor issues aside, Revere faces significant hurdles. The company is going after millennials who want to replace their post-workout smoothie with a vegan, protein-rich beverage that’s not a meal replacement (packets run from 120 to 170 calories). It’s already a crowded category; companies such as CytoSports (the maker of Muscle Milk), General Mills, and Kellogg have all amped upinvestments in plant-based protein drinks and portable snack products. Scott, Revere’s CEO, says company’s products, which are rooted in easy-to-understand nutritional science (as opposed to trendy superfoods like “acai and kale”), will elevate it above all the noise.

While the “science” section of the company’s website doesn’t list any concrete details about the research behind the powder’s ingredients, the following quote, from nutrition professor and company advisor Sacheck, is prominently displayed: “Decades of scientific data has shown that the best nutrition comes from whole foods. Simple, natural nutrition is all the body needs to perform at its best.” Which seems like a slightly weird message for a powdered drink company to be sending.

In retrospect, after my conversation with Revere’s founders, I should have returned across the street to the gym to do an informal poll—as clear fitness enthusiasts, the models and trainers might have been more receptive to the powders.

But I was sweaty, tired, and too intimidated to return to gym full of people with single-digit body fat. At that moment, I just wanted water. And so I grabbed a bottle, plus some “whole foods” (an apple and packet of almonds) from a nearby bodega, and headed back to the office.