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Girl eating raw vegan meal
September 29, 2019 by Rohini Bajekal
Plant-based Lifestyle

10 Tips To Eat Plant-Based On Holidays

Holidays are essential for allowing us to recharge our batteries and unwind. However, you can face some challenges if you don’t plan ahead when you’re vegan. Luckily, it’s 2019 and the world is changing. It is generally easy to eat plant-based in most places and with a little planning, you’ll be able to enjoy some tasty meals with your family and friends. I have found amazing plant-based eats everywhere from Ho Chi Minh City to Madrid and I now really look forward to eating out while abroad.

Here are my best tips and they definitely apply to those with any dietary requirements: whether you’re gluten-free, dairy-free or plant-based.

aeroplane in the sky

1. Take the lead

When travelling with a group, do your research and choose a restaurant with vegan options. Sometimes an email in advance or quick call to the restaurant can prevent those awkward moments when you’re with a group. It also gives the restaurant time to think about a dish they could prepare for you and prevent panic. Most restaurants are very accommodating and nice about it. I tend to organise where we eat on holidays and make the bookings. Generally, friends and family are more than happy to take a backseat and let someone else take charge.

2. Use an app.

My go-to app is Happy Cow. It costs just £3.99 on the App store for iPhone users and is free for those with Android phones. The web version is also completely free. This app is invaluable as you can filter restaurants by vegan and vegetarian options. I love using it while travelling or even to discover new options near my flat. Reading reviews by other travellers is also great if you want the scoop on the best dishes. I also adore the A Billion Veg app which is free to download and donates to animal sanctuaries for every meal that you review.

3. Choose a place with self-catering.

I recommend choosing Airbnbs or places which have at least a basic kitchen with the essentials. This is especially important if I’m going away for more than a few days. After eating out for a few meals, I find myself craving a good old bowl of porridge in the mornings or a simple pasta in the evenings. Self-catering provides flexibility, allows you to save money and prepare meals or snacks on the go.

Rohini cooking

4. Don’t forget your supplements.

Remember to pack your Vitamin B12, a good probiotic and Vitamin D if it isn’t particularly sunny. Just because you’re travelling doesn’t mean, you should forgo what you take on a regular basis. This includes any other supplements that might be relevant for you.

5. Pack some essentials.

Whenever I travel, I always keep homemade date and nut bars in my suitcase along with fresh fruit, vegetable crisps, a carton of soya milk and bags of unsalted nuts. When I get to the local destination, I try to stock up on a few items such as oats and more fresh fruit like bananas. This is a great way to fill up while you’re on the road with healthy and nutritious foods.

6. Research the local cuisine.

Have a look at what dishes are regularly eaten in the place you’re travelling to and if any of them might be vegan or easily veganised. For example, masala dosa in India, gado gado salad in Indonesia, minestrone soup in Italy or doenjang jjigae in South Korea can all be plant-based (sometimes with a few tweaks). You’ll feel much more empowered going into local restaurants with this knowledge.

Vegan Korean Meal

7. Learn the lingo.

Work out how to say “I’m vegan” and what you can and can’t eat e.g. “I can’t eat eggs.” Sometimes it helps to say what you can eat e.g. “I can eat beans, bread, passport, vegetables, fruits etc.” The Vegan Passport app from The Original Vegan Society can be especially helpful (£4.95) and covers the languages of 96% of the world’s population – from Mandarin to Zulu! It also includes pictures which can be helpful when words fail.

8. Check out vegan travel blogs/ YouTube.

There are so many incredible blogs out there and YouTube videos covering where to eat around the world. I usually just type in “vegan restaurants” and then the place I’m in. You can then check the rating of places on TripAdvisor or Happy Cow.

9. Search for Instagram hashtags.

If you’re on Instagram, search for relevant hashtags to find local plant-based eats. Headed to Barcelona? Try looking up #VeganBarcelona or #VegetarianBarcelona or #PlantBasedBarcelona

10. Don’t be hard on yourself.

Holidays are not a time to beat yourself up or get stressed. Sometimes, animal products accidentally sneak into our meals. I can’t count the number of times there have been accidental discoveries and I’ve found out there was cream in my pasta or eaten a piece of ham on a pizza. Just move on and remind yourself of the bigger picture to stay motivated- whether you’re doing it for the animals, environment or personal health.

Note: This is not an Advertisement and I am not paid to endorse or post links to any of the products mentioned.

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Meet Rohini

Hey there! I’m Rohini, a nutritionist (MA Oxon, MSc) providing evidence-based advice to my clients around plant-based eating. While working in branding and marketing for food startups over the years, I discovered my passion for making plant-based foods more accessible to people.

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BREAKFAST IS MY FAVOURITE MEAL OF THE DAY 🙌🏽

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? 👇🏽
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY 🙌🏽

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? 👇🏽
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY 🙌🏽

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? 👇🏽
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY 🙌🏽

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? 👇🏽
BREAKFAST IS MY FAVOURITE MEAL OF THE DAY 🙌🏽

Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption.

A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people.

If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱

Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? 👇🏽
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BREAKFAST IS MY FAVOURITE MEAL OF THE DAY 🙌🏽 Thank you @sheerluxe for sharing my favourite breakfast ideas (link in bio to read the full article). I love starting my day with a plant-based breakfast such as porridge with soya milk and berries, tofu scramble with veggies or a smoothie. These are packed with dietary fibre and protein, omega-3 fats (I always include 1-2 tbsp ground flaxseed) and other micronutrients. I try to enjoy any decaf or caffeinated drinks 1-2 hours after breakfast as these can interfere with iron absorption. A small study in 2015 found that women who regularly skipped breakfast had a disrupted cortisol (stress hormone) rhythm and elevated blood pressure compared to women who were breakfast eaters. The authors concluded that if this became a habit, it could increase the risk for cardiometabolic diseases such as type 2 diabetes in some people. If you have Polycystic Ovary Syndrome (PCOS), it is especially important to choose a breakfast that keeps your energy levels consistent. I have lots of breakfast recipes in our new book Living PCOS Free including an anti-inflammatory turmeric tofu scramble, overnight oats with stewed berries and chickpea flour pancakes 🌱 Are you a breakfast eater? I'd love to know what your favourite plant-based breakfasts are? 👇🏽
2 months ago
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PLANT BASED COOKING FOR HORMONAL HEALTH - AN INTERACTIVE ONLINE COOKERY CLASS TO RAISE FUNDS FOR @madeinhackney with @drnitubajekal - SPACES AVAILABLE FOR TOMORROW EVENING!

So excited for tomorrow evening's virtual cookery class where @drnitubajekal and I will be discussing all things relating to hormonal health and cooking recipes from our new book #LivingPCOSFree There are still spaces to sign up so visit madeinhackney.org (recordings are also available) to join from 6.30pm -7.45pm tomorrow ✨ All proceeds help fund their community meal service which provides free nutritious, tasty meals to households struggling to access food. 

The ingredients are quite straightforward and we will be making 3 of our favourite recipes together:

🌱 Miso Noodle Vegetable Soup
🌱 Greek Bean Stew
🌱 Paprika Hummus 

The benefits? Our Miso Noodle Vegetable Soup contains two portions of minimally processed soya as well as being a fantastic source of micronutrients such as iron and zinc. Soya also promotes bone health, heart health and may reduce the risk of hot flashes in the menopause 🔥

Our Greek Bean Stew is rich in fibre, an important nutrient for hormonal health, along with a diverse mix of vegetables, spices and herbs which benefit the gut microbiome 🌿

Our Paprika Hummus is a great source of healthy fats from tahini (and optional extra virgin olive oil), which are needed to absorb fat-soluble vitamins A, D and E which are important for fertility and overall health ❤️‍🩹

We will also be discussing some useful nutrition and lifestyle tips for those living with PCOS, irregular periods, fibroids, painful periods etc. so definitely join us if you'd like to learn more 💛

What are your favourite plant-based dishes? 👇🏽
PLANT BASED COOKING FOR HORMONAL HEALTH - AN INTERACTIVE ONLINE COOKERY CLASS TO RAISE FUNDS FOR @madeinhackney with @drnitubajekal - SPACES AVAILABLE FOR TOMORROW EVENING!

So excited for tomorrow evening's virtual cookery class where @drnitubajekal and I will be discussing all things relating to hormonal health and cooking recipes from our new book #LivingPCOSFree There are still spaces to sign up so visit madeinhackney.org (recordings are also available) to join from 6.30pm -7.45pm tomorrow ✨ All proceeds help fund their community meal service which provides free nutritious, tasty meals to households struggling to access food. 

The ingredients are quite straightforward and we will be making 3 of our favourite recipes together:

🌱 Miso Noodle Vegetable Soup
🌱 Greek Bean Stew
🌱 Paprika Hummus 

The benefits? Our Miso Noodle Vegetable Soup contains two portions of minimally processed soya as well as being a fantastic source of micronutrients such as iron and zinc. Soya also promotes bone health, heart health and may reduce the risk of hot flashes in the menopause 🔥

Our Greek Bean Stew is rich in fibre, an important nutrient for hormonal health, along with a diverse mix of vegetables, spices and herbs which benefit the gut microbiome 🌿

Our Paprika Hummus is a great source of healthy fats from tahini (and optional extra virgin olive oil), which are needed to absorb fat-soluble vitamins A, D and E which are important for fertility and overall health ❤️‍🩹

We will also be discussing some useful nutrition and lifestyle tips for those living with PCOS, irregular periods, fibroids, painful periods etc. so definitely join us if you'd like to learn more 💛

What are your favourite plant-based dishes? 👇🏽
PLANT BASED COOKING FOR HORMONAL HEALTH - AN INTERACTIVE ONLINE COOKERY CLASS TO RAISE FUNDS FOR @madeinhackney with @drnitubajekal - SPACES AVAILABLE FOR TOMORROW EVENING!

So excited for tomorrow evening's virtual cookery class where @drnitubajekal and I will be discussing all things relating to hormonal health and cooking recipes from our new book #LivingPCOSFree There are still spaces to sign up so visit madeinhackney.org (recordings are also available) to join from 6.30pm -7.45pm tomorrow ✨ All proceeds help fund their community meal service which provides free nutritious, tasty meals to households struggling to access food. 

The ingredients are quite straightforward and we will be making 3 of our favourite recipes together:

🌱 Miso Noodle Vegetable Soup
🌱 Greek Bean Stew
🌱 Paprika Hummus 

The benefits? Our Miso Noodle Vegetable Soup contains two portions of minimally processed soya as well as being a fantastic source of micronutrients such as iron and zinc. Soya also promotes bone health, heart health and may reduce the risk of hot flashes in the menopause 🔥

Our Greek Bean Stew is rich in fibre, an important nutrient for hormonal health, along with a diverse mix of vegetables, spices and herbs which benefit the gut microbiome 🌿

Our Paprika Hummus is a great source of healthy fats from tahini (and optional extra virgin olive oil), which are needed to absorb fat-soluble vitamins A, D and E which are important for fertility and overall health ❤️‍🩹

We will also be discussing some useful nutrition and lifestyle tips for those living with PCOS, irregular periods, fibroids, painful periods etc. so definitely join us if you'd like to learn more 💛

What are your favourite plant-based dishes? 👇🏽
rohinibajekal
rohinibajekal
•
Follow
PLANT BASED COOKING FOR HORMONAL HEALTH - AN INTERACTIVE ONLINE COOKERY CLASS TO RAISE FUNDS FOR @madeinhackney with @drnitubajekal - SPACES AVAILABLE FOR TOMORROW EVENING! So excited for tomorrow evening's virtual cookery class where @drnitubajekal and I will be discussing all things relating to hormonal health and cooking recipes from our new book #LivingPCOSFree There are still spaces to sign up so visit madeinhackney.org (recordings are also available) to join from 6.30pm -7.45pm tomorrow ✨ All proceeds help fund their community meal service which provides free nutritious, tasty meals to households struggling to access food. The ingredients are quite straightforward and we will be making 3 of our favourite recipes together: 🌱 Miso Noodle Vegetable Soup 🌱 Greek Bean Stew 🌱 Paprika Hummus The benefits? Our Miso Noodle Vegetable Soup contains two portions of minimally processed soya as well as being a fantastic source of micronutrients such as iron and zinc. Soya also promotes bone health, heart health and may reduce the risk of hot flashes in the menopause 🔥 Our Greek Bean Stew is rich in fibre, an important nutrient for hormonal health, along with a diverse mix of vegetables, spices and herbs which benefit the gut microbiome 🌿 Our Paprika Hummus is a great source of healthy fats from tahini (and optional extra virgin olive oil), which are needed to absorb fat-soluble vitamins A, D and E which are important for fertility and overall health ❤️‍🩹 We will also be discussing some useful nutrition and lifestyle tips for those living with PCOS, irregular periods, fibroids, painful periods etc. so definitely join us if you'd like to learn more 💛 What are your favourite plant-based dishes? 👇🏽
2 months ago
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2/6
PUBLICATION DAY FOR LIVING PCOS FREE 🎉

Living PCOS Free, co-authored with my mum and ObGyn extraordinaire @drnitubajekal is officially available in UK bookstores (and via @bookdepository worldwide) TODAY 📖 It will be out in the USA on 6th June! (Links in bio)
 
This book is for YOU if you have Polycystic Ovary Syndrome (PCOS) or you care about someone who has PCOS, a condition that affects at least 1 in 10 women and people assigned female at birth. If you want to learn more about reproductive health and improve your health and wellbeing, this book is for YOU. If you struggle with irregular periods, acne, hair loss, insulin resistance, weight gain, sleeping problems, fertility issues, disordered eating and anxiety, we have chapters on all this and more 💛

This pretty chunky (!) book contains: 

- Case studies featuring real-world examples of people living with PCOS
- Myth-busters at the end of each chapter - from seed cycling to soya 🤥
- PCOS Pointers 
- Tips for behaviour change and daily affirmations 🧘🏾‍♀️
- A 21-day plan with over 30 plant based recipes from our family kitchen 🌱
- Glossary of medical jargon 
- Hundreds of scientific references and resources ✒️

Words cannot express how grateful we are to everyone who pre-ordered or is planning to read #LivingPCOSFree Thank you for supporting @drnitubajekal and I and especially to our amazing publisher Georgina @hhealthbooks and cover designer @madeline_meckiffe for bringing our book to life. 

To spread the word, here's how you can help: 

1) tag someone in the comments who'd love this book or DM them 📩
2) share this post - or even better your own picture of you with the book - in your stories or feed 💕
3) discreetly buy a copy for a friend or loved one with PCOS 🙏🏽
4) ask your local (independent) bookstore or library to stock LPF
5)  leave an honest review on Amazon or GoodReads

... and thank you for making this the most magical and surreal day ever ✨
rohinibajekal
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PUBLICATION DAY FOR LIVING PCOS FREE 🎉 Living PCOS Free, co-authored with my mum and ObGyn extraordinaire @drnitubajekal is officially available in UK bookstores (and via @bookdepository worldwide) TODAY 📖 It will be out in the USA on 6th June! (Links in bio) This book is for YOU if you have Polycystic Ovary Syndrome (PCOS) or you care about someone who has PCOS, a condition that affects at least 1 in 10 women and people assigned female at birth. If you want to learn more about reproductive health and improve your health and wellbeing, this book is for YOU. If you struggle with irregular periods, acne, hair loss, insulin resistance, weight gain, sleeping problems, fertility issues, disordered eating and anxiety, we have chapters on all this and more 💛 This pretty chunky (!) book contains: - Case studies featuring real-world examples of people living with PCOS - Myth-busters at the end of each chapter - from seed cycling to soya 🤥 - PCOS Pointers - Tips for behaviour change and daily affirmations 🧘🏾‍♀️ - A 21-day plan with over 30 plant based recipes from our family kitchen 🌱 - Glossary of medical jargon - Hundreds of scientific references and resources ✒️ Words cannot express how grateful we are to everyone who pre-ordered or is planning to read #LivingPCOSFree Thank you for supporting @drnitubajekal and I and especially to our amazing publisher Georgina @hhealthbooks and cover designer @madeline_meckiffe for bringing our book to life. To spread the word, here's how you can help: 1) tag someone in the comments who'd love this book or DM them 📩 2) share this post - or even better your own picture of you with the book - in your stories or feed 💕 3) discreetly buy a copy for a friend or loved one with PCOS 🙏🏽 4) ask your local (independent) bookstore or library to stock LPF 5) leave an honest review on Amazon or GoodReads ... and thank you for making this the most magical and surreal day ever ✨
2 months ago
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3/6
Toni Morrison once said "if there's a book that you want to read, but it hasn't been written yet, then you must write it." I can't think of anything that sums up Living PCOS Free better than this.

@drnitubajekal and I are so excited on our publication eve for Living PCOS Free to finally enter the world. It was a labour of love but it felt more like love than labour, even when we wrote it during a bleak winter lockdown last year. We always kept in mind "why" we were writing this book and who it was for. It truly is the book I wish I had on my bookshelf over 10 years ago.

Thank you to everyone who made this dream happen, especially my brilliant mum and co-author. If you're getting a copy, (link in bio) I can't wait to hear what you think of it 💛

📷 @dxzfilms for @thrivahealth
rohinibajekal
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Toni Morrison once said "if there's a book that you want to read, but it hasn't been written yet, then you must write it." I can't think of anything that sums up Living PCOS Free better than this. @drnitubajekal and I are so excited on our publication eve for Living PCOS Free to finally enter the world. It was a labour of love but it felt more like love than labour, even when we wrote it during a bleak winter lockdown last year. We always kept in mind "why" we were writing this book and who it was for. It truly is the book I wish I had on my bookshelf over 10 years ago. Thank you to everyone who made this dream happen, especially my brilliant mum and co-author. If you're getting a copy, (link in bio) I can't wait to hear what you think of it 💛 📷 @dxzfilms for @thrivahealth
2 months ago
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4/6
Hello! 👏🏽 Whether you are simply trying to eat more plants in 2022 or trying Veganuary this month, thank you for so much for being here 🌱

Here I am tucking into a big platter of injera (fermented teff bread) shown with a wide variety of Ethiopian vegetable dishes and legumes (my favourite is misir wot - a stew made with lentils). Have you tried any vegan Ethiopian dishes yet? There is so much to choose from 😋 Plant-based eating is such an integral part of many cultures around the world, including Indian, Nigerian, Taiwanese, Mexican, Lebanese, Vietnamese and many more 🌍

Here's where you can find me this month (all sign up links in bio):

FREE EVENT WITH THE INDEPENDENT TONIGHT: 6.30pm GMT. "Making Veganuary work for you" - a live session with amazing chef @bettinas_kitchen and food writer Hannah Twiggs sharing cooking and nutrition tips 🌮

VEGAN HEALTH IG LIVE WITH @weareveganuary: Tune in at 5.30pm GMT on Monday 10th January ❤️‍🩹

FREE ONE HEALTHY WORLD PANEL WITH @PCRM - a panel to discuss plant-based recipes from around the world with @plantbasedhealthprofessionals: Join from 9PM-10PM GMT on Monday 20th January
rohinibajekal
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Hello! 👏🏽 Whether you are simply trying to eat more plants in 2022 or trying Veganuary this month, thank you for so much for being here 🌱 Here I am tucking into a big platter of injera (fermented teff bread) shown with a wide variety of Ethiopian vegetable dishes and legumes (my favourite is misir wot - a stew made with lentils). Have you tried any vegan Ethiopian dishes yet? There is so much to choose from 😋 Plant-based eating is such an integral part of many cultures around the world, including Indian, Nigerian, Taiwanese, Mexican, Lebanese, Vietnamese and many more 🌍 Here's where you can find me this month (all sign up links in bio): FREE EVENT WITH THE INDEPENDENT TONIGHT: 6.30pm GMT. "Making Veganuary work for you" - a live session with amazing chef @bettinas_kitchen and food writer Hannah Twiggs sharing cooking and nutrition tips 🌮 VEGAN HEALTH IG LIVE WITH @weareveganuary: Tune in at 5.30pm GMT on Monday 10th January ❤️‍🩹 FREE ONE HEALTHY WORLD PANEL WITH @PCRM - a panel to discuss plant-based recipes from around the world with @plantbasedhealthprofessionals: Join from 9PM-10PM GMT on Monday 20th January
6 months ago
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5/6
5 TIPS TO ENJOY FRUIT (PCOS-FRIENDLY)

Alarmingly, so many people are worried about the sugar content in fruit although we know that low fruit intake is the third-leading dietary risk factor globally for premature death (Lancet study). Whole fruits come packaged with fibre, vitamins, minerals, water,antioxidants and other protective phytonutrient. Our mantra in our new book "Living PCOS Free": enjoy in abundance 🌱

1. EAT A VARIETY OF WHOLE FRUITS

Opt for a mix as they all have different nutrients, including Vitamin C, potassium, folic acid, magnesium and Vitamin A. Frozen fruit is convenient and can sometimes be even more nutritious than fresh. Mix it up by swapping blackberries for strawberries or if you usually have oranges, try grapefruit 🍊#diversityofplants

2. EAT THE SEEDS AND SKIN (if you can)

Don't discard the peel and seeds if edible (such as in grapes/ guavas) as these are especially rich sources of fibre and phytochemicals. Apple peel contains 5x more antioxidants than the rest of the fruit 🍏 Try to thoroughly rinse your fruit and vegetables before eating.

3. SATISFY YOUR SWEET TOOTH WITH FRUIT

Insulin resistance is highly prevalent among people with PCOS and it's helpful to opt for whole fruits rather than juices or fruit syrups (which lack fibre) to prevent blood sugar spikes. Enjoy a colourful bowl of fruit for dessert and sprinkle ground cinnamon on top, a spice which can help improve blood glucose levels and increase insulin sensitivity 🍓

4. USE DRIED FRUITS TO SWEETEN FOOD

While nutritious, these are a concentrated source of energy and naturally occuring sugars so I keep intake to around 1/4 cup per day. Dried apricots are a great source of iron while figs are rich in calcium. I chop them up finely and enjoy with soya yoghurt or use in cooking/baking to replace free sugars such as maple syrup, honey or agave.

5. KNOW PORTION SIZES

A portion is around 80g. Portions for children can be determined by what fits in their hand, generally speaking.

For adults, a portion could be:
🍌1 medium-sized banana, apple or pear
🍉 chunky slice of watermelon
🍊 2 clementines/ plums
✨ 2 handfuls of blueberries

What are your favourite fruits? 👇🏽
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5 TIPS TO ENJOY FRUIT (PCOS-FRIENDLY) Alarmingly, so many people are worried about the sugar content in fruit although we know that low fruit intake is the third-leading dietary risk factor globally for premature death (Lancet study). Whole fruits come packaged with fibre, vitamins, minerals, water,antioxidants and other protective phytonutrient. Our mantra in our new book "Living PCOS Free": enjoy in abundance 🌱 1. EAT A VARIETY OF WHOLE FRUITS Opt for a mix as they all have different nutrients, including Vitamin C, potassium, folic acid, magnesium and Vitamin A. Frozen fruit is convenient and can sometimes be even more nutritious than fresh. Mix it up by swapping blackberries for strawberries or if you usually have oranges, try grapefruit 🍊#diversityofplants 2. EAT THE SEEDS AND SKIN (if you can) Don't discard the peel and seeds if edible (such as in grapes/ guavas) as these are especially rich sources of fibre and phytochemicals. Apple peel contains 5x more antioxidants than the rest of the fruit 🍏 Try to thoroughly rinse your fruit and vegetables before eating. 3. SATISFY YOUR SWEET TOOTH WITH FRUIT Insulin resistance is highly prevalent among people with PCOS and it's helpful to opt for whole fruits rather than juices or fruit syrups (which lack fibre) to prevent blood sugar spikes. Enjoy a colourful bowl of fruit for dessert and sprinkle ground cinnamon on top, a spice which can help improve blood glucose levels and increase insulin sensitivity 🍓 4. USE DRIED FRUITS TO SWEETEN FOOD While nutritious, these are a concentrated source of energy and naturally occuring sugars so I keep intake to around 1/4 cup per day. Dried apricots are a great source of iron while figs are rich in calcium. I chop them up finely and enjoy with soya yoghurt or use in cooking/baking to replace free sugars such as maple syrup, honey or agave. 5. KNOW PORTION SIZES A portion is around 80g. Portions for children can be determined by what fits in their hand, generally speaking. For adults, a portion could be: 🍌1 medium-sized banana, apple or pear 🍉 chunky slice of watermelon 🍊 2 clementines/ plums ✨ 2 handfuls of blueberries What are your favourite fruits? 👇🏽
9 months ago
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