Tag Archives: vegan

Vegan Cream Alternative

Dairy-free or Vegan Cream alternatives can be substituted in recipes that call for cream.

They are perfect with oatmeal, pancakes, soups, ice-creams, and more.

The brand featured here is by no means an endorsement.  This is just the first one I’ve used and I will continue to scope the market to see if there’s anything better.

Vegan Cream Alternatives are sold in Trinidad!  I purchased this at Tru Valu (Diamond Vale).


Vegan Spicy Spinach Dip

This Vegan spicy spinach dip is easy to make and can be a real crowd pleaser at get-togethers.

Serve hot or cold, with whole wheat crackers, on pasta or on its own.

Here’s my spicy spinach dip recipe.

spicy vegan spinach dip - landsacpe wide

Spicy Spinach Dip recipe

1 pack of frozen whole leaf spinach (450 grams)

½ cup water

¾ teaspoon Himalayan pink salt (fine)

2 teaspoons granulated onion powder

2 cloves garlic (peeled)

½ teaspoon crushed red pepper flakes

2 pimento peppers (seeded)

2 Tablespoons olive oil

½ teaspoon dried basil

1 Tablespoon Nutritional Yeast Flakes (optional)


– In a saucepan, add frozen chopped spinach and ½ cup water and 2 cloves garlic (peeled)

– Bring to boil

– Once the mixture has begun to boil, add ¾ teaspoon Himalayan pink salt (fine), 2 teaspoons granulated onion powder, 2 pimento peppers (seeded), ½ teaspoon dried basil, and 1 Tablespoon Nutritional Yeast flakes

– Stir well and let cook for a further 5-7 minutes

– Turn off heat

– Pour spinach mixture into your food processor or blender

– Next, add 2 Tablespoons of olive oil to mixture and blend well

– Empty contents into serving bowl and garnish with crushed red pepper flakes.

– Serve and enjoy.

Tip: Variety Makes the Meal

Let’s face it; a Vegan can’t survive on broccoli and carrots alone.

The benefit of a Vegan diet, when properly followed, is that the nutrient-rich foods provide the body with what it needs to function.

However, if the fruits, vegetables, nuts and whole grains that you consume are very limited then you could just be doing yourself in.

Always remember the secret to a balanced vegan meal is Variety!

Eat what’s in season!  God has blessed us with a variety of fruits and vegetables that are ready to eat each season.  Some foods can even be found all year round.  Try to incorporate seasonal fruits and vegetables into your salads, Smoothies, main course or appetizer.

Wellness Makes the Vegan

Researchers from the Loma Linda University in California found that there is a link between lifestyle, diet and disease.  They studied a group of more than 58,000 persons over a long term period and unveiled the following:

–          Vegetarians were at a lower risk for Cancers

–          Consuming nuts and whole wheat bread may lower your risk for Coronary heart disease

However, while a plant-based diet just may help you lower your risk for cardiovascular disease, it is not meant to be taken in isolation.  Findings from the study also showed that there were 7 other basic practices or principles, along with nutrition, that may help you live a longer, healthier and happier life when properly followed.  These 8 principles, when combined, form a balanced vegan lifestyle and contribute to the overall wellness of the Vegan.


1. Nutrition

Let’s face it; your body will not get the proper nourishment it needs if you only eat corn.  The full benefits of fresh fruits, vegetables, nuts and whole grains are derived when we eat from a wide variety of them.

Proper nutrition serves as a building block for total wellness.

So, how can I be sure that I’m getting the best nutrition?

Check out your Vegan Plate at http://www.vrg.org/nutshell/MyVeganPlate.pdf


 2. Exercise

Exercise has been found to positively contribute to health of body, mind and spirit.

In addition to proper nutrition, exercise helps to boost the delivery of oxygen and nutrients to the tissues of the body.

Regular physical activity can also boost your energy, improve your mood and is a great sleep aid.

Talk to your doctor today to find the best exercise plan for you.

3. Water

Our bodies are made up of about 70% water.  Isn’t that amazing?

Humans can survive about 3 weeks without food but can’t survive more than 3 days without water!

So, just why is water so important?

In our bodies water functions as a cleanser; flushing wastes and toxins from the body.

Water also facilitates the successful operation of digestion and absorption.

Here in the Caribbean, and other hotter climates, we tend to lose more water through sweating, etc.  It’s therefore important to ensure that we are replacing what we have lost.

Are you getting enough water?


4. Sunshine

Overexposure to sunlight can cause skin cancer.  However, a lack of outdoor sun exposure can also be been linked to Vitamin D deficiency.

Vitamin D aids in Calcium absorption which is beneficial for bone health.

What do scientists recommend?

Small, gradual doses of sunlight are deemed sufficient for healthy vitamin D production.

So go on, get out there!  Don’t forget your sunscreen!


5. Temperance

Practicing temperance is simply abstaining from those things which are bad for you and using in moderation those that are good.

For example, did you know that consuming too much water at one time can kill you?

Also, over-exercising can lead to muscle fatigue and muscle injuries.

Overeating, even in a plant based diet is not recommended either.


Some of the effects of overeating or that all too popular habit of constantly snacking between meals can lead to blood sugar spikes and bloating.

If this habit is not overcome it can lead to long term effects as well.


6. Air

“Air, air, the precious boon of heaven, which all may have, will bless you with its invigorating influence, if you will not refuse it entrance. Welcome it, cultivate a love for it, and it will prove a precious soother of the nerves.

It excites the appetite, and renders the digestion of food more perfect, and induces sound and sweet sleep.” (Counsels on Health pg. 60)

To reduce the incidences of indoor air pollution, it is recommended that windows and doors be open, as far as possible, to keep the air in constant circulation.

7. Rest 

Your body needs it!

Rest is rejuvenating for the mind, body and spirit.  Mental alertness and memory are both negatively affected when we skimp on rest.

Are you skimping on rest?  Take this fun sleep quiz to find out. http://www.webmd.com/sleep-disorders/rm-quiz-sleep

8. Trust in God

Persons who expressed faith in God benefitted from the following:

–          Less worry (“Thou wilt keep him in perfect peace, whose mind is stayed on thee: because he trusteth in thee.” Isaiah 26:3)

–          An increase of vigor (“A living faith means an increase of vigor, a confiding trust, by which, through the grace of Christ, the soul becomes a conquering power”. Ministry of Healing pg 62)

Try asking God today for wisdom how to make healthier choices and to help you stave off those cravings.



Adventist Health Studies: Findings for Coronary heart disease – http://www.llu.edu/public-health/health/heart.page?


Air – http://newstartclub.com/resources/detail/air

Benefits of Sunlight – http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/

Counsels on Health – “The Influence of Fresh Air”, page 60

Exercise: 7 benefits of regular physical activity – http://www.mayoclinic.org/exercise/ART-20048389

Meatless Meals: The Benefits of Eating Less meat – http://www.mayoclinic.org/meatless-meals/ART-20048193

Ministry of Healing – “The Touch of Faith”, page 62

Newstart – http://newstart.com/what-is-newstart/

Plant-Based Diet for Heart-Health – http://www.webmd.com/heart-disease/guide/plant-based-diet-for-heart-health