Food and drink news for the discerning consumer
Featuring seasonal produce, it not only packs a punch of flavour, but is also jam-packed with immune-boosting vitamins and locally sourced ingredients, as well as being 100% vegan. And 100% tasty, too!
https://www.islandpoke.com/the-pumpkin-crunch/
This looks like a really tasty addition to the Veganuary offerings and we at That's Food and Drink feel sure it will become a firm favourite with vegans and non-vegans alike.
1. Don’t neglect your thyroid health
Your thyroid is a small gland at the front of your neck. It uses iodine to make thyroid hormones, but if you are deficient in iodine then your body can’t make enough thyroid hormones.
When this happens, your thyroid starts to work overtime to make these vital hormones and can result in overgrowth of the thyroid gland, called goiter. Luckily, if caught soon enough this can be reversed by improving iodine intake.
Thyroid hormones are vital for so many of our body’s natural processes including bone health, metabolism, reproductive health, and brain health. As a nutritionist I have seen numerous women over the years who struggle with low energy, weight gain, dry skin and feeling cold all the time. While there is a lot to consider when someone presents with these symptoms, iodine status is the number one place we start and is often found to play a role in some of these issues.
The primary sources of iodine are white fish and dairy making it challenging for vegans. Seaweed is the only natural and plant-based source that provides adequate amounts of iodine for optimal function. Try Pure Seaweed by Doctor Seaweed. Each 500mg capsule contains similar levels of iodine as one portion of haddock. https://doctorseaweed.com/collections/supplements/products/pure-organic-seaweed-30-day
2. Make sure you are eating a good diet
Eat lots of brightly coloured fruits and vegetables which are high in antioxidants, which help to to protect against free radicals and keep us healthy. We tend to eat less fruit and veg in Winter, but there are so many tasty Winter vegetables and brightly coloured root vegetables (e.g. butternut squash, sweet potato and carrots) contain carotenoids which reduce inflammation and boost immune function by increasing disease-fighting cells in the body.
So, if you enjoy being outside on these cold, sunny, Winter days, don’t forget your root veg soup.. One of the main challenges with a vegan diet is getting enough good quality protein. Vegans can get protein from plant based sources like peanut butter, seeds, grains, and legumes, and alternative products like tofu and soymilk also provide protein. Include healthy starches like potatoes, rice, and pasta (choose wholegrain where possible) and have some fortified dairy alternatives, such as soya drinks and yogurts (choose lower-fat and lower-sugar options).
3. B12 is one of the most important vitamins for Vegans
Also, B12 can be difficult to find if you are vegetarian or vegan. Some vegan foods and drinks are fortified with B12, and you can find some in vegan foods like nori and nutritional yeast. However, research shows that our B12 needs cannot be met from vegetarian / vegan sources alone (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188422/)
What can you do to make sure you are getting enough B12? Since your body can’t make B12, I always recommend a good quality B12 spray. BetterYou B12 Spray - uses the most bio-available form of B12 (methylcobalamin) which is a naturally active form found within human metabolism. It is really easy to use and can be applied directly onto the inner cheek of the mouth. https://betteryou.com/collections/all/products/boost-b12-oral-spray
4. Ensure your immunity isn’t compromised
If you’re someone who works long hours, with busy personal and family schedules, travel and frequent commuting, you will find that you are more susceptible to any viruses that are going around.
Taking care of your immune system by ensuring that you aren’t lacking any vital vitamins and minerals, is essential. Public Health England recommends that we all supplement with Vitamin D to support and strengthen our immune defences and to support energy levels and mood throughout the Winter. Plus, Vitamin D is essential for healthy bones, muscles and teeth. Mushrooms are one of the best sources of Vitamin D, together with some fortified foods.
But it's best to ensure you have adequate Vitamin D levels by taking a good quality daily supplement, especially throughout the Winter months. I like BetterYou Vitamin D+K2 spray Vitamin D and Vitamin K2 work synergistically with each other to ensure that calcium is directed out of the arteries and into the bones where it helps improve bone density. Without enough vitamin K2 calcification within the arteries can occur, so it is important to take a supplement that provides both. https://betteryou.com/products/vitamin-d-k2-oral-spray?srsltid=AfmBOorHKIjqCr9KzJ8nG3dxFNP_Xb7wJi4Fwvt186k-9-gmBCHSiKPu
5. Don’t let your energy levels fall
Due to the absence of red meat in a plant-based diet, vegans (and vegetarians) are typically deficient in vitamin B12 and iron. This can lead to fatigue, headaches, dizziness and if left untreated, anemia. As well as eating a healthy diet, as outlined below make sure you are eating lots of energy dense foods that are rich in iron - nuts and nut butters are especially good for this. As well as diet, make sure you are adapting lifestyle changes to make sure you are staying healthy and well.
Fresh air is always the best thing when you're feeling a little lethargic or mentally low. Getting outside and going for a walk in green space will allow you to clear your mind and get a bit of exercise whilst you're at it. Dr Naomi recommends, if you live in a city, try to head to a park or a larger green space so you can really immerse yourself in nature and enjoy the sunny weather, and perhaps listen to a motivational or inspirational podcast whilst you're out and about.
Most likely you will come home feeling more positive and upbeat. Also if you are just starting a vegan diet, try a relaxing exercise like a yoga class, which is gentle but can leave you feeling really energized, upbeat and centered. Swimming is also a great relaxing exercise that is low impact and you can take as gently as you like - swim in the morning to feel energized for the rest of the day
Again, we would like to express our thanks to Dr Naomi Beinart.
https://www.linkedin.com/in/dr-naomi-newman-beinart-19696631/
The oat revolution has officially arrived in the UK! Introducing 3Bears, the brainchild of dynamic husband-and-wife duo Tim and Caro, who have mastered the art of a delicious breakfast since their inception in Germany.
Tim’s passion for extreme sports, including marathons, IronMan challenges, and long-distance cycling, combined with two kids and a busy family life, meant that when creating 3Bears, it was important for them to have a product that would be a quick, substantial meal and work for everyone.
With a commitment to clean ingredients and a sprinkling of fun, 3Bears - yes, it's named for the iconic and famous fairy tale - is here to transform your mornings - one Delicious oat at a time.
With accolades pouring in from German breakfasters, 3Bears has established itself as the industry leader in oat-based breakfasts.
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Whether you're a breakfast purist or an extremely busy parent, there's something magical about 3Bears' offerings. What's in their core range? This includes:-
Overnight Oats
An absolute game-changer for those who want convenience without compromising on taste! 3Bears have created a secret blend of different oats for that perfectly creamy texture. With flavours inspired by customer cravings including Splendid Strawberry, Banana Split, Iced Coffee, Golden Mango and Coconut Cocoa.
They are super easy to make, all you need do is just add the milk of your choice, pop in the fridge the night before and in the morning you will have the perfect, yummy cold breakfast.
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| Harry Kane & 3Bears |
Porridge
Not too big and not too small—these oats are just right! 3Bears’ recipe developers have fine-tuned the ideal oat for a bowl that boasts a satisfying bite and a smooth finish.
Available in a range of delightful flavours including Original, Finest Cocoa, Apple & Cinnamon, Triple Berry, Banana & Poppy Seed, Fruity Coconut, this porridge is anything but boring!
Pocket Porridge
Born from Tim and Caro’s need for a quick yet nutritious meal on-the-go as busy parents, Pocket Porridge is the perfect partner for your hectic day. Packed with the same incredible ingredients and ethos as their other products, this convenient option promises to keep you fuelled and focused. The bars come in six delicious flavours including Triple Berry, Triple Nut, Splendid Strawberry, Finest Cocoa, Banana & Poppy Seed, Apple & Cinnamon.
All of the products have short, easy-to-read ingredient lists, are rich in fibre, free from added sugars, and made with love and care in recyclable packaging.
Co-founder Caroline shares her excitement: “I can't express how thrilled we are to introduce our delicious porridge to the UK. With Harry Kane as our investor and brand ambassador, this is more than just an expansion; it’s a heartfelt venture into a market that we truly believe will resonate with our values.”
3Bears Overnight Oats, Porridge, and Pocket Porridge are available online at https://3bears.co.uk.
Providing no fewer than 13 fresh, organic herbs and vegryables, each perfect little pot is produced traditionally in Colmar, France, a region well known for its rich agriculture.
Delivered within hours of harvest from the surrounding areas, each type of fresh produce is carefully chopped, mixed with sea salt and left to mature in barrels for up to a full year.
These mixtures are then dried slowly at controlled low temperatures in ovens for in excess of12 hours, ensuring the flavours and aromas of the herbs and vegetables blend harmoniously with the salt crystals. Once dried, all the mixtures are combined to create the distinctive and delicious Herbamare Herb Sea Salt.
What makes it so tasty? 100% natural sea salt, kelp, and organically grown celery leaves, leek, cress (water and garden), onion, chive, parsley, lovage, garlic, basil, marjoram, rosemary and thyme.
Like your seasoning hotter? Then you can turn up the heat with Herbamare Spicy Sea Salt. Infused with 16 fresh, organic herbs, vegetables and spices, including chilli, red pepper and black seaweed, this fiery addition to the Herbamare range provides a warming sea salt alternative.
And for those following a low sodium diet, there’s Herbamare Herb Low Salt. With 99.9% less sodium than regular table salt, Herbamare Low Salt contains potassium chloride, a salt substitute, as well as 14 fresh herbs, spices and vegetables that enhance flavour in a way that’s quite different from standard low sodium salt substitutes.
All three Herbamare Salts can be used as condiments and during cooking, are free from artificial flavours and preservatives, MSG and GMO, and are vegan and gluten-free. They cost from £3.25 for 125g and are available from www.avogel.co.uk and health stores nationwide.
We can confirm that these Herb Sea Salts are absolutely delicious and are a great addition to vegan dishes, so will be an asset to anyone trying out vegan cooking for Veganuary.
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If you’re considering giving Veganuary a go, especially as a first-timer, you’re in for an exciting and rewarding experience. Here’s a guide to help you navigate this journey.
What is Veganuary?
Veganuary is a global movement encouraging people to try a vegan lifestyle for the month of January. It’s not just about diet; it also involves exploring alternatives to animal-derived products in all aspects of life. Whether you’re motivated by health, environmental concerns, or animal welfare, Veganuary offers a chance to experiment and learn.
Step 1: Start with a Positive Mindset
Approach Veganuary with curiosity and openness. Remember, it’s not about perfection but progress. Treat it as an opportunity to discover new foods, habits, and ideas rather than a strict challenge.
Step 2: Plan Your Meals
One of the best ways to ensure success is by planning your meals in advance. Explore vegan recipes online or invest in a beginner-friendly vegan cookbook. Here are some meal ideas to get you started:
Breakfast: Overnight oats with almond milk, chia seeds, and fresh fruit.
Lunch: A hearty lentil soup or a quinoa salad with roasted vegetables.
Dinner: Vegan pasta with a creamy cashew sauce or a vegetable stir-fry with tofu.
Snacks: Hummus with carrot sticks, mixed nuts, or dairy-free dark chocolate.
Drinks: You can obtain wines, beers and soft drinks that are vegan friendly.
Step 3: Stock Your Pantry
Having a well-stocked pantry makes vegan cooking easier. Key staples include:
Grains: Rice, quinoa, oats, and pasta (check for egg-free varieties).
Legumes: Lentils, chickpeas, black beans, and kidney beans.
Nuts and seeds: Almonds, walnuts, sunflower seeds, and chia seeds.
Plant-based milk: Almond, oat, soy, or coconut milk.
Spices and condiments: Nutritional yeast, soy sauce, tahini, and a variety of herbs and spices.
Step 4: Explore Substitutes
If you’re worried about missing your favourite dishes, fear not! There are vegan alternatives for almost everything:
Dairy: Swap cow’s milk for plant-based milk and try vegan cheese options.
Meat: Experiment with tofu, tempeh, seitan, or store-bought meat substitutes.
Eggs: Use flaxseeds or chia seeds as egg replacements in baking.
Step 5: Dine Out and Socialise
Many restaurants now offer vegan options, making dining out easier than ever. Check menus in advance or use apps like HappyCow to find vegan-friendly spots. When socialising, let your friends and family know about your Veganuary commitment—they may even join you!
Step 6: Educate Yourself
Understanding the reasons behind veganism can strengthen your resolve. Watch documentaries like Cowspiracy or The Game Changers, or read books like How Not to Die by Dr. Michael Greger. Learning about the impact of veganism on health, the environment, and animals can be incredibly motivating.
Step 7: Be Kind to Yourself
It’s okay if you slip up—Veganuary is about trying, not being perfect. Use any challenges as learning opportunities and keep moving forward.
Benefits of Veganuary
By participating in Veganuary, you’re likely to experience a range of benefits:
Health: A plant-based diet can improve digestion, boost energy levels, and support heart health.
Environment: Reducing animal product consumption lowers your carbon footprint and conserves resources.
Compassion: Avoiding animal products aligns with ethical considerations for animal welfare.
Beyond January
If you enjoy Veganuary, consider extending some of its principles beyond January. Even small changes, like having one vegan meal a day, can make a big difference over time.
Embarking on Veganuary is a fantastic way to start the year with a fresh perspective. With a little preparation and an open mind, you’ll find it’s not only achievable but also enjoyable. Who knows? You might just discover a new way of living that resonates with you long after January ends. Happy Veganuary!
That's Food and Drink will publish a series of posts for Veganuary, so please do keep us in mind for news, updates and recipes.