Viewing entries tagged
raw vegan

Vegan Coconut Tsampa

Vegan Coconut Tsampa

Tsampa is a type of roasted flour, usually made from barley. According to sources compiled by the Whole Grains Council, barley is particularly beneficial at regulating blood glucose and cholesterol levels. Tsampa is a staple in Tibetan and Nepalese cuisine. Like oats, tsampa can be prepared as a breakfast porridge - just like this vegan coconut tsampa recipe.

How To Make A Smoothie Bowl

How To Make A Smoothie Bowl

Smoothie bowls always look picture-perfect - but how on Earth are they made? This video tutorial by PumpUp member @rawincollege demonstrates how to layer all kinds of fruity toppings onto your blended creations. The trick is to arrange everything in concentric circles. To make a smoothie bowl, blend your smoothie ingredients together, spoon it out into a bowl, and level the surface of your smoothie with the back of a spoon. Slice up your fruits and arrange your toppings on the outer edge of the bowl first, before placing another 'circle' of toppings within that circle.

This Healthy Candy Cane Will Blow Your Mind

This Healthy Candy Cane Will Blow Your Mind

You'll only need two ingredients for this healthy candy cane: bananas and strawberries. Slice them up into coins and arrange them carefully into a cane-like shape. Make sure that the slices are roughly the same width so that everything is proportionate. When you're arranging the curve of the healthy candy cane, it's best to leave one full strawberry intact. Just slice off the stem and angle the strawberry between two banana slices. This is all you need to make one of the simplest and cutest desserts on the planet. Although bananas and strawberries work best for the classic candy cane colour combination, feel free to experiment with other fruits and berries. This healthy candy cane is refined sugar-free and bursting with fibre, potassium, and antioxidants.

Vegan Juice Recipes for Weight Loss and Clear Skin

Vegan Juice Recipes for Weight Loss and Clear Skin

Everybody goes on a feasting frenzy from time to time, and especially during the holiday season. Never guilt yourself for overeating. Make healthy choices on a daily basis - it'll be easier to fall back into wholesome and balanced eating habits. PumpUp member @rawincollege prepared these vegan juice recipes for weight loss, clear skin, increased energy, and improved digestion. They have no added sugar - just fruits and vegetables!

What a raw vegan eats in a day

What a raw vegan eats in a day

Ever wondered what on earth a raw vegan eats in a day? PumpUp member @rawincollege has answers:

I enjoy mixing things up on a daily basis, so I am going to give you a general idea of what a day in my life looks like through food.

Make This Healthy Vegan Burrito For Lunch

Make This Healthy Vegan Burrito For Lunch

A healthy vegan burrito is the perfect way to eat your vegetables! It's both fun and satisfying, too. Just take two big leaves of collard greens. This vegetable tastes a bit like spinach and romaine mixed together. What I love about collard greens is that they have a lot of surface area - this is perfect for wrapping veggies. In this recipe, the cherry tomatoes add just the right amount of sweetness to complement the other ingredients. Cutting the veggies finely makes it delicious and easy to wrap. I also added some cilantro and arugula - these are optional, but I like the flavors that each of these herbs bring to the vegan burrito. They add just the right kick!

Healthy Raw Vegan Cereal Recipe

Healthy Raw Vegan Cereal Recipe

A lot of people struggle with what to have for breakfast during the fall and winter months. It may even be too cold for banana 'nice' cream.  This raw vegan cereal is the perfect substitution for sugar-laden breakfast cereals and pre-packaged oatmeal.

Take the Leap: 5 Tips For Going Vegan

Take the Leap: 5 Tips For Going Vegan

Thinking about becoming a vegan? This lifestyle has its fair share of challenges and rewards. Stay accountable to yourself and your goals. After maintaining a raw lifestyle for over 1 year, PumpUp member @rawincollege shared her best tips for going vegan.

Satisfy Your Hunger: Vegan Pesto Zoodles and Papaya Fruit Salad

Satisfy Your Hunger: Vegan Pesto Zoodles and Papaya Fruit Salad

Eating healthy is all about finding what works for you. Learn from others, but always remember to listen to your body. Abundance is the key to a happy and healthy lifestyle. @rawincollege's papaya salad and vegan pesto zoodles will bring you joy, comfort, and satisfaction. The fruit salad is made with sweet and juicy papaya, crisp green grapes, and creamy banana slices. It's the perfect way to kick-start your morning with natural sugar and carbohydrates, giving you plenty of energy to tackle whatever is ahead of you.

5 ingredients or less: healthy vegan weight loss smoothies

5 ingredients or less: healthy vegan weight loss smoothies

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https://www.youtube.com/watch?v=BtXzP-xRG50 Step up your smoothie game with five ingredients or less! All of these vegan weight loss smoothies don't need any milk at all. Use cold water to speed up the blending process and have plenty of frozen bananas, chopped tropical fruit, and frozen berries on hand so that you can make any smoothie in a flash.

These vegan weight loss smoothies are the perfect breakfast if you're trying to eat more fruit. They'll help you to cut down on processed breakfast food and you'll feel energized for hours on end. Check out PumpUp member @rawincollege's YouTube channel for more recipe ideas.

Make these healthy vegan smoothies for weight  loss with 5 ingredients or less!  // The PumpUp Blog

Berry Cherry Smoothie

Packed with antioxidants, this berry cherry smoothie is guaranteed to energize you and fend of sickness // Vegan weight loss smoothies with 5 ingredients or less - The PumpUp Blog

  • 2 ripe bananas
  • 1/2 cup of blueberries
  • 1 frozen banana
  • 1/2 cup of frozen cherries
  • 1 cup of water

Glowing Green Smoothie

Get your greens in the morning with this glowing green smoothie // Vegan weight loss smoothies with 5 ingredients or less - The PumpUp Blog

  • 1 banana
  • 1/2 cup mango
  • 1 cup sliced pineapple
  • Handful of spinach
  • 1 cup of water

Watermelon Lime Smoothie

This refreshing watermelon lime smoothie is the only recipe you need to end off the summer // Vegan weight loss smoothies with 5 ingredients or less - The PumpUp Blog

  • 2-3 cups sliced frozen watermelon
  • 1 cup water
  • Juice of 1/2 lime

These vegan weight loss smoothies were created by PumpUp member @rawincollege. Follow her YouTube channel for more healthy eating inspiration!

Banana Nice Cream Peach Parfait - Vegan ice cream for breakfast

Banana Nice Cream Peach Parfait - Vegan ice cream for breakfast

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Parfaits are a perfect way to kick-start your morning if you have a sweet tooth. This back-to-school recipe will make your 6 A.M. (and 7 A.M.) alarms a lot less bleak. Siphon the dreaded morning sorrows away:  as long as you have a great blender and plenty of frozen, ripe bananas ready to rumble, you can make this vegan ice cream peach parfait in just 5 minutes. Vegan ice cream is a great option if you're trying to avoid dairy. Yes, you can have ice cream for breakfast. Yes, vegan ice cream still tastes delicious. Frozen bananas take on the same consistency as frozen yogurt when pulsed and blended in a food processor. To speed up prep time, make thin banana slices before blending.

https://www.youtube.com/watch?v=9s4ORL2Y8Sc

Banana Ice Cream Peach Parfait

Servings: 1 | Prep time : 5-10 minutes

Ingredients

  • 1 ripe frozen banana
  • 1 ripe peach
  • Dried mulberries

Directions

  1. Peel and slice frozen banana. Slice peach into 1/2 inch wedges and set aside.
  2. Pulse and blend in a food processor until smooth.
  3. Take a jar or a glass container and layer banana ice cream, peach slices, and mulberries on top of each other.
  4. Serve immediately!

A healthy breakfast has never been so fun to prepare. This yummy raw vegan ice cream parfait recipe will certainly do the trick ! // The PumpUp Blog

This vegan ice cream banana peach parfait recipe was created by PumpUp member @rawincollege. Follow her YouTube channel for more healthy eating inspiration!

Creamy Raw Peanut Butter Pie

Creamy Raw Peanut Butter Pie

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One of the first ‘clean’ dessert recipes I ever tried was something similar to this raw peanut butter pie. After one bite, I was completely hooked. I tried that first pie over a year ago. Recently, I decided that I’d make my own version of it. This raw peanut butter pie has way fewer ingredients than the original recipe, but it’s equally as delicious!You know the drill: it’s simple, raw, vegan, gluten-free, and free of refined sugar. All good stuff! We'll be using some of our old favorites: bananas and peanut butter (best combo ever, I know) for the filling. Next, we’ll use dates, almonds and cacao powder for the crust. We'll also be making my cacao drizzle to decorate the pie.

Easy creamy and raw peanut butter pie - The only dessert recipe you need! // The PumpUp Blog

Raw Peanut Butter Pie

Crust Ingredients:

  • 1 cup dates
  • 1 cup sliced almonds
  • 1 tablespoon cacao or unsweetened cocoa powder
  • Pinch of sea or himalayan salt

Mix all ingredients in a food processor until well combined. The mixture should have a sticky consistency. Press the mixture into a pie pan (I used a 9" non-stick pan).

Filling Ingredients:

  • 3 bananas (can be fresh or frozen)
  • 1 cup peanut butter
  • Pinch of sea or himalayan salt

Mix all ingredients in a food processor until creamy. Pour the filling into the pan and smoothen it out evenly with a spoon or spatula.

Chocolate Drizzle:

  • 1 tablespoon coconut oil, melted
  • 1 tablespoon cacao/unsweetened cocoa powder

Easy creamy and raw peanut butter pie - The only dessert recipe you need! // The PumpUp Blog

Mix coconut oil and cocoa powder together and drizzle on top of the pie. Put the pie in the freezer for at least an hour until it's ready to cut into slices. Enjoy, and don't forget to share with your loved ones (Only if you want to... or eat the whole thing by yourself, I won't judge!)

This recipe for creamy raw peanut butter pie was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

Raw Vegan Recipes from July [VIDEO]: Smoothie Bowl and Sushi Salad

Raw Vegan Recipes from July [VIDEO]: Smoothie Bowl and Sushi Salad

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https://www.youtube.com/watch?v=bxp8MmE-WeY&feature=youtu.be Love healthy and easy recipes? PumpUp member @rawincollege has you covered on all bases. Her banana berry smoothie bowl and sushi salad raw vegan recipes can be prepared in a snap— you'll want to make them again and again. Watch the full video above to learn how to make her favorite July creations step-by-step. These raw vegan recipes are simple, affordable, and designed for optimal health.

Raw Vegan Recipes : Banana Berry Smoothie Bowl // The PumpUp Blog

Banana Berry Smoothie Bowl

Ingredients

  • Frozen berries
  • Frozen bananas
  • Ripe bananas
  • Dragon fruit
  • Kiwi

Blend frozen berries and bananas together until smooth. This will be your base. Layer on the toppings of your choice. This recipe uses sliced ripe bananas, dragon fruit, and kiwi.

Raw vegan recipes // Sushi Salad - The PumpUp Blog

Sushi Salad

Ingredients

  • Cauliflower
  • Shredded carrots
  • Avocado
  • Red cabbage
  • Bell peppers
  • Cucumber
  • Kale sprouts

Roughly chop cauliflower and pulse it in a food processor to make cauliflower rice. Julienne or shred carrots and slice red cabbage bell peppers, and cucumber. Halve and scoop out an avocado and either dice it or leave it intact. Top sushi rice with kale sprouts.

5 Ingredient Raw Brownies

5 Ingredient Raw Brownies

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A couple weeks ago I went to a vegan café and ordered the most amazing raw brownie with a cup of tea. I haven't been able to get that glorious chocolatey treat out of my mind since then. You see, brownies were my everything when I was a little girl. My Mom would make them all the time from scratch, then she stopped making them for no reason, so I'd save up money to buy the pre packaged mixes so that I could make them myself. I was around eight years old, and I absolutely sucked at baking.

 

Flash forward eleven years and I'm trying out recipes to re-create that one raw brownie. Who would've thought? Well, good news is... I managed to re-create it. These 5 ingredient raw brownies are even more delicious than the one at the café!
Fudgy, rich, decadent, healthy, vegan, gluten free, refined sugar free... You know the drill. Only the absolute best for you guys!

We'll be needing no more than five ingredients, a food processor and your fridge to make these simple yet unbelievable raw vegan brownies.


Raw vegan brownies // Recipe from the PumpUp Blog

5 ingredient raw brownies

Ingredients:
  • 1 cup almonds
  • 1 cup walnuts
  • 1 cup dried dates (soak them if they're not very rich)
  • 1/4 cup cacao or unsweetened cocoa powder
  • Pinch of sea salt, if desired.
  1. Pulse almonds and walnuts in the food processor until ground.
  2. Add in your dates, process until a dough is formed.
  3. Add the cacao/cocoa powder and the salt. Process again until the dough becomes all brown and chocolatey.
  4. Place the sticky dough into a pan (I used a loaf pan) and press. Now put it into your fridge or freezer for 10-15 minutes to chill before cutting into squares and enjoying.
  5. Keep in fridge.
Raw vegan brownies // Recipe from the PumpUp Blog
And there you go! 5 ingredient raw brownies for chocolate lovers. You can even top it with some nut butter or a ball of banana ice cream... Or both! Enjoy!
This recipe for 5 ingredient raw brownies was created by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

This is the one secret you need to travel healthy

This is the one secret you need to travel healthy

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https://www.youtube.com/watch?v=-0P08YXLUZI Be prepared and bring snacks. This is my #1 tip for you if you're looking to travel healthy! Packing snacks for yourself ensures that you will be much less likely to give into unhealthy temptations. What's more, it will prevent you from spending money on overpriced airport and rest stop food.

The one secret to travelling healthy // rawincollege for the PumpUp Blog

Stone fruits like peaches and plums are easy to grab and go. Fresh berries can be packed away without much preparation. 

How to travel healthy

Cut up some veggies and fruit, put them in some plastic tupperware, take a few handfuls of nuts and dried fruit in a Ziploc, and you’re good to go!! ALWAYS hydrate while you are traveling—you will not only be pushing toxins out of your body, but you will also keep your immune system strong while you are surrounded by new environments and people.

The one secret to travelling healthy // rawincollege for the PumpUp Blog

 

It's pretty straightforward and do-able. If you fail to plan, prepare to fail :) // The PumpUp Blog

Ashley Hampton (PumpUp: @rawincollege) is a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog

Where do raw vegans get their protein from?

Where do raw vegans get their protein from?

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As soon as you tell someone you’re raw, vegan, or some category of a vegetarian, everybody around you suddenly becomes a qualified nutritionist. They will become very concerned about where raw vegans get their protein from! Fruits, vegetables, nuts and seeds sneakily have a lot of protein and it’s substantial when consumed in large quantities. Vegetables contain 20% protein, fruit has 5% protein, and nuts and seeds have 15% protein.

When adopting this lifestyle, you are expected to eat in an abundance in order to nourish yourself properly.

With that said, if you are eating a well balanced diet with these three components, you will be getting just the right amount of protein! Fruit does not only contain some of the protein we need, but it also has all nine essential amino acids. Green vegetables such as kale, spinach or any other dark leafy green can contain as much as 14-20 grams of protein if you eat two bunches a day! That may sound like a lot to some of you, so the best way to get in all of your greens on a daily basis is to blend them up in a smoothie or have them in a big salad! Nuts and seeds are full of protein in small amounts, such as an ounce of cashews with 5g, 1/4 cup of sunflower seeds with 7.3g, and a tablespoon of flax seeds with 2g.

Where do raw vegans get their protein from? If you're curious about the raw vegan lifestyle, this post is definitely worth checking out if you're concerned about where raw vegans get their protein.

In today’s world, the notion of how much protein we should be consuming on a daily basis is misconstrued.  From protein bars to protein powders, most people are on a protein overload. For those of you concerned about losing muscle mass—if you are consuming the adequate amount of minerals, protein, and vitamins for your body—muscle building will be the same regardless of where your protein comes from (not animal products, in this case). Following a raw vegan diet with the proper balance of fruits, vegetables, nuts and seeds will undoubtedly meet the protein recommendations of the United States Department of Agriculture and the World Health Organization. Through a raw vegan diet, the body receives all of the essential amino acids that it needs in addition to consuming an abundance of minerals, chlorophyll and fiber. So that is where raw vegans get their protein from (myself included).

Did this post help you to understand where raw vegans get their protein from? Learn more about the author, Ashley Hampton (PumpUp:@rawincollege). She is a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog.

5 things that you should expect as a raw vegan

5 things that you should expect as a raw vegan

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I know that changing your lifestyle is not an easy feat! So today, I want to address some challenges that you may face or expect as a raw vegan and provide solutions to those problems!1. Being scared of change! Everyone goes through different things when they start eating healthier– fear of gaining weight, breaking out, not being able to ‘stay on track’.  Some people like to change their diet overnight (like me) and some people like to take baby steps (most people). I think it is so important to find what method works best for you. Transitioning into a raw vegan diet can be easy if you slowly omit processed foods and add in more fruits and veggies on a daily basis!

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2. Feeling too hungry or too full! You have to LISTEN to your own body. Eat until you are SATISFIED! These foods are high in water content and nutrient dense. Your body has to adjust to eating a larger quantity because most fruits and veggies are low in calories! In order to thrive on this lifestyle, you need to EAT ENOUGH! When you eat enough, you will make those cravings for processed foods go away.

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3. Detox symptoms! You have to think about how long you have been eating food that upsets your body– I had 18 years of processed food in my body. My detox symptoms were relatively mild and lasted only about 2 weeks–I was also coming from a vegetarian, highly plant based diet so I was not completely overhauling my diet. Detox symptoms can range from slight headaches to breakouts in your skin, but this is your body’s way of getting rid of all of those built up toxins! It’s OKAY and the symptoms will subside! :)

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4. Feeling isolated! As long as you believe in what you are doing, you shouldn’t base your decisions off of what other people think or what other people are telling you to do. It’s easier than you think! Embrace other lifestyles just as you hope they embrace yours :)

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5. Feeling short on time! If you fail to plan, you plan to fail! When you are eating raw, you need to surround yourself with an abundance of food so you are always feeling satisfied. A lot of people ask me, especially as a college student, how do you have time to prepare your food? It’s truly so simple for me–think about it, blending up a smoothie and rinsing out the blender takes WAY less time then cooking up a pot of food! The raw lifestyle is convenient even if you are on the go! You just have to plan AHEAD.

5 things to expect as a raw vegan - there will be

Did this post help you to understand what to expect as a raw vegan? Learn more about the author, Ashley Hampton (PumpUp:@rawincollege). She is a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog.

Beat your cravings : it's simpler than you think

Beat your cravings : it's simpler than you think

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Beat your cravings with proper food

A craving is a thought or a feeling that you think you want to eat or drink something specific. You can eat a piece of cake without craving it, and you can crave a piece of cake without eating it. It’s all in perspective- one does not necessitate the other.

When you make a change in your diet, whether it’s becoming raw vegan or simply adopting a healthier lifestyle, you have to envision the outcome you are hoping for. Something that helped me when I started eating raw was to think about how I felt after I ate certain processed or cooked foods. For myself and the general population, these foods give us instant gratification when we eat them but the feeling that comes soon after can often leave us with stomach aches and lethargy. When your body is satisfied with the proper carbohydrates that it needs (lots of fruit!) you will not crave anything else- I’m telling you! It is proven that a craving typically lasts three minutes on average and it takes only 21 days to develop a new habit.

When you eat enough fruits, filled with simple sugars, your body will be fuelled and happy—fighting off any cravings of unhealthy processed or cooked foods.

Beat your cravings by changing your habits

Exercise is another wonderful way to beat your cravings—it gives you something positive to do for your mind and your body that will help you achieve your health and fitness goals. Even if you are just opting to take the stairs instead of the elevator every day, your body will thank you for it. Small changes can make a big difference in the long run! One of the best tips I can give you is to surround yourself with healthy options at all times—fill your home or your dorm room with an abundance of fresh raw fruits and veggies. You are what you surround yourself with! If there is nothing bad to choose from, your chances of ‘slipping up’ will decrease greatly! Most cravings are short-lived and you can let them pass. The more healthy foods that you eat, the more you body will crave healthy foods!

Did this post help you to beat your cravings? Learn more about the author, Ashley Hampton (PumpUp:@rawincollege). She is a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog.

4 healthy snacks that'll help you stop cheating between meals

4 healthy snacks that'll help you stop cheating between meals

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One of my favorite ways to stay energized throughout the day is to always have healthy snacks with me. It is SO important to plan ahead! If you know you are going to be running around all day, whether you are at work or going class to class, you should make sure you have healthy options with you so you don’t reach for that bag of chips or candy bar! The perfect snacks are whole fruits and veggies that will keep you CARBED UP! Here are some of my favorite healthy snacks to munch on throughout the day!

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BANANAS are my #1 go-to snack. They are super easy to throw in your bag and eat throughout the day! Make sure your bananas are ripe like these so you get all of the nutritional benefits and so they digest properly!

DATES are like little packs of energy! If you don't have a lot of time on your hands, dates are a great option to get in lots of energy with this nutrient and calorie dense snack!

 

DATES are like little packs of energy! If you don’t have a lot of time on your hands, dates are a great option for you to get in lots of energy with this nutrient and calorie dense snack!

NO excuses! APPLES have to be the easiest, most accessible fruit to pack for your busy day. I like to eat two or three apples every day!--Not only are they delicious, but they are also a great boost of natural caffeine!

 

NO excuses! APPLES have to be the easiest, most accessible fruit to pack for your busy day. I like to eat two or three apples every day!–Not only are they delicious, but they are also a great boost of natural caffeine!

 

Think AHEAD! Cut up some of your favorite veggies and put them in a bag or container to munch on throughout the day. Veggies will keep you going and give you the energy you need to hold you over until your next meal!

 

If you fail to plan, you plan to fail

Eating healthy snacks like these will help you kick cravings for unhealthy, processed food. Whole, plant-based snacks a re not only amazing for your mind and body, but they will also keep you energized for your busy days and fuel you for success! Making small changes like this to your every day life will undoubtedly make a huge impact on how you look and feel. Before you go to bed tonight, ask yourself: what am I going to pack for tomorrow?

This is a post by Ashley Hampton (PumpUp:@rawincollege), a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog.

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