Our story It began in a foreign country in Western Europe. It was the summer of 2018. We made a move and later, another decision that would change our lives f o r e v e r. The city was Berlin. The year was 2017, in the … Read more...
Read all vegan very much articles to nourish your brain!
Why start volunteering this year?
We have been volunteering for 10 years. We can’t imagine our lives without it. Why you should make volunteering a part of your life? Read below.
We are volunteering weekly to make 100+ sandwiches for those in need. Also, we work every day to save food, trade it, and pick it up from kind people, so we can support our local little food pantries. Some may think that this is too much work, but for us this is joy. We encourage you to make volunteering one of your goals this new year. Why? Because if you volunteer in a field you feel strongly about, you feel like you can conquer the world! It makes you feel sublime.
Last year as most likely this year, will be not easy for many people. Now is the right time to reach out a helping hand. Think about your neighbourhood. What needs to be done? Or feel free to start your own volunteering opportunity. Like making soup and handing it out at an intersection or near a church. Possibilities are endless. Read more below about volunteering and its positive sides.
Volunteering is good for your health
I guess this is no news that volunteering is good for your health. As those who have ever helped out somebody knows how good it makes us feel. Do not believe me, read more here.
Volunteering isn’t something to put off until you have extra time and money. There are numerous reasons why the returns far outweigh the time you invest, especially during difficult times. Below are some reasons why to start volunteering now.
Not only for your physical health but also for mental health. The benefits are clear. It can relieve you from the effects of stress, depression, and anxiety. When you have a group of volunteers, even if you do not meet physically, it helps you develop a support system. So you do not feel so lonely and depressed. This is the most effective when volunteering with animals.
Volunteers live longer
Volunteers are happier and healthier than non-volunteers. Also, the older the volunteer, the more beneficial for one’s health. Even more than exercising and eating well. Who would have known that? Perhaps this explains why volunteering is so much connected to older people. They live longer as well. But you do not start volunteering at an older age, as they were volunteers already when younger. So now is the right time to start.
Usually volunteering is done in a group and it connects you with others. It is especially helpful for those who feel isolated or want to widen their social circle. Volunteering is a great way to make friends. Though at this moment social volunteering is not prohibited or accepted, there are still options for you to volunteer. Don’t know where to start? Check this webpage for tips.
Volunteering makes you feel good and builds your self-esteem
Helping others and doing good for the community will create a natural sense of feeling good. It definitely gives your pride and puts you on a pedestal. After all, you are giving your time, care, and a helping hand to make somebody else feel better. Not to mention that this will give you a boost in your self-confidence. The aspect of helping others can have a profound effect on your overall psychological well-being.
Also keep in mind that when volunteering, you are not receiving monetary compensation. Therefore choose those organizations or actions, you feel closest to. It is a great way to give back to them. While helping others you can forget your own problems. Most of the time we help out those who in need and it can show us, that perhaps we are not in the worst position in our life. Another way of feeling good.
A little remark, when volunteering, you are gathering valuable experience, which can be useful in your life. For example when applying for a possible new job opportunity. Though we recommend not to go for a full-work option. Why? Read more from here.
Conclusions: the importance of volunteering
It’s clear the benefits of being a volunteer are huge. Don’t you think? Improved mental and physical health, possibility to make new friends, and feeling less lonely. It also gives you a sense of purpose and deeper self-confidence. In turn, all of these things will help to boost your overall happiness: a win-win situation for all involved.
Before considering volunteering, ask yourself a few questions before taking the plunge. Firstly, think about which causes you’re passionate about – it means you’re more likely to enjoy and stay committed to the work. We like food and veganism and hence our volunteering is connected to both of these subjects.
Secondly, are you looking for regular volunteering or one-time opportunities? Thirdly, consider the skills you can offer and what is it you are hoping to get from the gig. Is it to be around people, feel better, or learn something new. Whatever it is, the main idea of volunteering is to enjoy yourself and have fun!
Inspiration:
How to embrace the new year and set your goals?
Bye-bye 2020! You were a struggle, enjoyable, but still a struggle. We are really happy to greet the new 2021, and set our new goals!
We will leave the Covid-19 madness on the side and count our blessings for 2020. What a year it was – nice travels at the beginning of the year, moving back to Estonia from Germany, and then moving to Canada. Living with friends and looking feverishly for an apartment on our own. The pains of finding work and our own path. Constant food abundance, new awake open-minded people, lots of cycling, and good food. We are ever so grateful and we are ready for the new year with new goals!
If you still haven’t set your goals for the new year, it’s not too late!
There is every reason to feel excited about this year. A tiresome 2020 is past and we have at least in theory so much promise and potential for growth. The strength has to come within yourself to make things happen. The beginning of the year is the time to feel hyped and energized. You can only do this if you leave the previous year behind. Many things didn’t go the way you wanted. It is completely okay. Just set your new goals and move ahead!
Here are some recommendations for you to use this new year to start over and start fresh.
- Make amends and fix any misunderstandings you have with your dear ones
- Forget the past mistakes and focus on not repeating them
- Choose a mantra, which will describe the new year
- Set new goals
Make amends and fix any misunderstandings you have with your dear ones
This is pretty straightforward, but we can’t repeat enough that the people around us are the most important. Our closest ones. They support you, they help you, and are there when in need. We should be able to be on good terms with them and let our ego go and bend, apologize, and be vulnerable.
We need real, supportive, and loving people around us. Do not waste any time on people who you have to run after, who never call you back, pick up your call, or initiate something. You have better stuff to do than spend your energy on them. Remember always: quality over quantity.
Forget the past mistakes
Past is past. Mistakes we made then, will stay there. Though they may affect us even in the present day, the only thing we can do is let them go. We have to accept the mistakes and learn from them. The best way is to focus on not making the same mistakes this year.
Choose a mantra, which will describe the new year
We have been choosing one for the past three years. Epic, create, and action is the words that we chose to describe our new year. This time we agreed on action, as instead of just sitting, we act. We do not postpone things we want to do, we do them right away. It just felt right for us to go for this particular word/mantra. Your’s can be completely different. One tip, though. Choose the word which helps you to make your goals come through the best.
Set new goals
Perhaps the most interesting part is setting down new goals. Here are many things to keep in mind.
- Your goals should fit in with your purpose. Ask how these goals help you to make your vision come true. You should only concentrate on what really matters to you the most.
- Write down your new goals. Not because you may forget them. They are more effective when written down. Use a notebook or a notes app on your phone or laptop. We prefer the old-school pen and paper version.
- Revisit your goals as often as you can. For example, read them when you are waking up or going to bed. This will help you to influence all your actions toward the attainment of your goals. All as we say – let it out to the universe!
- Short list of goals works the best. I know it is very difficult to put down just a few important goals, but this helps you to be on track the best. We wrote down 7 and too many to count goals. So we had to revisit them and cut our list shorter. Now we are sure that we are focused and achieve more because we are not pressured to accomplish a lot.
Conclusion
We hope this short article helps you to set your new goals and makes you embrace the new year. Remember it will be mostly how you will make it. Some things just happen and then we have to deal with them. Follow your goals, remind yourself of them, and just do it!
Share your thoughts or tips on what else to try to do at the beginning of the year.
Happy New Year!
P.s. Make sure to check our last year’s recommendations for the new year as well.
Inspiration:
Vegan and Keto? Review of The Key Dough
Keto is referring to a diet that is low in carbohydrates but high in protein. While originating as a medical diet, its popularly is associated with weight loss.
The Key Dough was established at the end of 2019 in Toronto, Canada by Julie Sullivan. Vegan Very Much met the friendly and kind owner at the Cabbagetown Farmers Market in October 2020. During our nice chat with CEO Julie Sullivan, we introduced our work at Vegan Very Much, and our interest in reviewing vegan companies to our readers. As November was No-Buy Month, we were unable to purchase the tempting but healthy treats. Julie kindly offered that we choose a pack of Key Dough cookies (made from The Key Dough Mix) each, so that we can try and review them for our readers.
The opportunity to interview the founder of this fairly new establishment and share it with you is thrilling. Since we like food, we like to always explore this field. We hope you learn something new and purchase from The Key Dough. We can’t wait to hear about your first impressions.
First impressions of the Key Dough cookies!
Kerly tried them first with herbal tea in hand. Her first impressions are as follows:
It’s really good! Very rich…I love the texture. It is so….thick!”
She devoured it, albeit, mindfully savouring each rich, tasty bite. After eating the healthy cookie, she exclaimed: ”That one is all I needed!” This is a big compliment coming from this sweet tooth. She felt that it has scratched her itch for something dessert-like, although it was not very sweet. The added plant satisfied the brain!
Just a quick explanation of science, the brain has receptors that attract glucose. Without this glucose, the brain cannot functions. Carbohydrates we consume concert into brain-powering glucose. The Key Dough’s One Mix cookies contain complex carbohydrates and fat, which was responsible for our feeling of well-being and satisfaction after eating just one each at first try.
On the contrary, sugary cookies require you to keep eating to feel satisfied. To lead a healthy addiction-free life, as it relates to sugar, the Key Dough health cookies are a way to go! They are keto-friendly as the clever name suggests. The denseness due to the added plant fat is good for weight loss, as fat burns fat!
My first impressions are as follows:
”Oh wow, the texture is nice. I agree that it’s very rich. Is that coconut oil? Wow, it’s very dense/ heavy, so I can see why you’re satisfied after just one!”
Still, I thought I would eat the other one, because I couldn’t stop, but also had just one. I must point out that this is very rare in our vegan household!
Vegan Very Much interview with The Key Dough
Note: We e-mailed the following interview questions to Julie Sullivan at The Key Dough.
We didn’t alter any part of this interview except for grammar check. We added our own Vegan Very Much comments to create a conversational read, as interviews are. Julie’s answers are in italics.
We asked The Key Dough to ”please put an asterisk* beside your favourite questions.”
1. What would you say is the big ‘why’ for starting your business?
I’m a dreamer, I see possibilities. I thoroughly approach life with a detective’s sense and all the why’s. On a much smaller scale, when I started the Keto Diet and prepared sweets weren’t readily available – I had to make or bake them myself and I have always loved being creative in the kitchen. I was in a one-year business certificate at Ryerson, where I took my very first marketing class (at 29), still figuring out what to do with my life and having had the entrepreneurial dream many times before, I saw an opportunity that I was passionate about.
VVM: I can definitely relate to being a dreamer, which makes it impossible to settle for just any job when you know you’re capable of so much more. I also attended Ryerson, and at the time. My course mates would sneer at the business major because we saw ourselves are opposites, fast-forward, multiple Social Workers have left the field, including myself, to pursue entrepreneurship.
It is wonderful that Julie took the step to attend Ryerson School of Business, it is important to invest in yourself. Interestingly, at 29 years old, she was in her Saturn return. Have you heard of this? Saturn is a slow-moving planet that takes 28-29 years to return to where it was at your birth. At 28-29, Saturn confronts us to make moves that will better our lives; to grow up so to speak. Even without knowledge of this astrological phenomenon, many people we know have married, left their 9-5 jobs (including Kerly at 29 years old), had a baby, or even divorced.
** 2. What do you wish you knew before starting your business?
I wish I had a road map or guidebook specific to the GTA and the food industry and I intend to create something for entrepreneurs of the future.
VVM: This is a great idea! When we start a business, we look for examples of how to make it the best. It’s a great way to give back and answer the questions that were left unanswered for you.
**3. What tips would you give others wishing to start a business?
It’s a lot of work and I think it takes a certain kind of person, but if you’re willing to work hard and are that type of person (passionate, creative, a self-starter) – then go for it because, in the end, nothing else will suffice.
VVM: This is true! It’s much easier to go to work and get a paycheque even if you do the bare minimum. What is not easy is, investing our whole self into a business, working harder than you ever have, and not make any money initially… If you are currently getting a paycheque from your job, pay yourself first and save as much as you can to bring your well-researched business idea to life.
**4. What environmental choices did you consider as you started your business?
I decided to make our prepared cookies entirely plant-based because, before Keto, I was a pescetarian from my early twenties onward. I know how bad factory farming is for animals and the environment so I wanted our brand to be as considerate as I could make it.
It took longer and they cost more – but we searched long and hard, high and low to find our biodegradable packaging.
VVM: As environmental low-impact vegans, we are concerned with ingredients and packaging. We’re glad that The Key Dough took the environmental and animal impact of our food choices into consideration by making The Key Dough prepared cookies, vegan! We hope that the future sees all companies making all their products plant-based, therefore cruelty-free, without sacrificing taste.
**5. How does your brand help build community?
This is a good question. We feel like we’ve been welcomed into other communities more than creating our own thus far. Where I met you was at the Cabbagetown Farmers Market, a group of local independent food growers and producers. I use a shared-kitchen full of food startups.
I have found the keto community on Instagram to be hugely supportive. People love this diet – because it works. I feel way better on it. So it’s a genuine community of people living their lives passionately through food. The Keto community is the best. I have also had a ton of support from friends, family, and my co-workers (our earliest testers). Our retail partners are part of our community as well as our suppliers.
In the building I live in, my neighbours were my first employees and believers. They saw this thing blossom from the ground up and for that, I will be forever grateful. It’s the little guys in the beginning, who believe in you when you have nothing that is the true stars. They made all this possible. I should mention RISE Asset Development too. My first loan provider is funded by U of T’s Rotman School of Business and a CAMH partnership. There I met Steve – who was foundational in believing in me from the start, who helped me believe in myself and led me to Zain, my very first official mentor ever.
VVM: There’s so much here to comment on. It is heartwarming that many people believed in The Key Dough from the start, from friends, family to coworkers and business networks and loan provider. The journey of establishing The Key Dough illustrates the fact that community is key in any endeavour- united we stand, divided we fall.
6. Which of your products would you recommend people start with?
I think The Key Dough Mix is the place to start. Since Covid, we have seen people bake and so we pivoted to an all-purpose sweet mix. You can use it for cookies, muffins, pancakes, or pie crust.
VVM: Being creative in the kitchen is a great stress reliever, we cannot wait to try these mixes. We’ve already requested it at our local Healthy Planet!
7. What would you like everyone to know about your business/products?
Sugar is a carb so if there’s one thing we recommend, it’s lowering your processed sugar intake. The stuff is junk. It makes you feel like crap. It provides no nutritional value and it’s addictive. We want to provide a low-sugar option without sacrificing taste. It’s a healthier cookie without sacrificing flavour.
VVM: We agree, sugar is more addictive than cocaine! As adults, we have to make choices that benefit not only ourselves but our dependents. The Key Dough’s cookies that we were reviewing were very tasty without being overly sweet. The fat content from seeds and coconut oil made them very satisfying- hence the reason why we had just one each with our herbal teas. Try it for yourself- you can be healthy and have tasty treats!
Comment from Julie:
Loved these questions, ladies. Really made me think and get clear on what we’re doing. I honestly teared up in the community part because we’ve had an unbelievable amount of support throughout this journey. I can’t wait to see the article – link me!
Have a great week,
Julie.
Conclusion
Our interview with Julie Sullivan, founder of The Key Dough was mind-opening. We learned a lot, and are happy to share it with you. You can take many gems from the answers that the company provided, whether you are currently keto or not. The Key Dough cookies are 100% plant-based and are a good addition to any vegan lifestyle. If you are vegetarian or pescatarian, you can enjoy the full range of products.
Currently, you get the chance to request The Key Dough products at your local health food stores!
Here is the link!
Community fridge – new phenomena on the streets
During tiring times, communities have come together. Read below how the community fridge is helping to fill the gap while offering free food for people in need.
We appreciate food, hate food waste, and work every day to save food, share food, and enjoy food. As a society, we waste so much food every day – approximately 1/3 of the food will end up in the garbage bins. Since we love the environment and try to consume as little as possible, this is a really hot subject for us.
Though we have close connections with the European way of saving and sharing food – Foodsharing, the more common term in Northern America is community fridge, a new phenomenon that should be the norm in every community.
What is a community fridge aka freedge?
A Community Fridge is a refrigerator located in a public space. The fridges, sometimes called “freedges” are a type of mutual aid project. They help to share food within a community. Some Community Fridges also have an associated area for non-perishable food.
Source: wikipedia.org
So basically, it is a fridge in a public space, which gets filled by anybody and can be emptied by anybody (you what you need, leave what you don’t). The food is always free. There is always so much leftover food. These fridges offer a convenient way to store and share surplus food.
Sometimes, such fridges are accompanied by little pantries, which hold the space for food items, which do not need refrigeration. So in a way, community fridges are like little free stores offering a variety of food; except that you never know what you’ll get at the freedges!
Wow, that sounds fun – how can I start a freedge?
Luckily as with most wonderful things, you can educate yourself using the world wide web. Freedges are connected to a worldwide network offering information, support, and media for all community fridge related questions. Please find the link to the Freedge Network at the end of this article.
You may already have a fridge or two in your city, town, or neighbourhood. Now you just have to fill it with food or take food if there is a need. Leaving food in the fridges is not charity. Food is a basic human need. And if our governments fail us, then joining our forces for mutual aid is the only way to go.
The first and most important thing is that you need a small group of like-minded people who believe in saving food and sharing it with others. This is a good start if you can communicate with a small group and set your goals and tasks. Finding a location for the fridge is a very tiring process. Especially when reaching out to businesses and asking permission for the fridge at their storefront. If that doesn’t work out, try private locations. All you need is a spot for the fridge. The shed to protect it from weather, and electricity to keep it working.
When you have found a spot for your community fridge, then it is time to explore more about the options of how to fill the fridge on a regular basis. Visit your local bakery, café, and speak to the manager at your home grocery store and inquire about their surplus food. Most of the time it just goes to garbage or organic recycle bins, but instead, it should reach people. This is where we all can step in. Reach out and make a change.
No good deed goes unpunished
The idea to write this article came because of saddening news. As one of the first community fridges in Toronto was shut down by city officers at the end of November 2020. It was closed because in the city official’s opinion that it was abandoned therefore posed a threat to children, who may lock themselves inside of it…
Jalil Bokhari, founder and community organizer of Community Fridges Toronto shared a post about it on their Instagram feed. And it went viral – 5000 likes in a day! Obviously, one little fridge touched so many people. It offered food to hundreds and hundreds of people in its short four-month life-span. Luckily, the Toronto Community Fridge has four other fridges up and running. But they need desperately all the support they can get. Including filling with food, maintenance, and winterizing. Communities can together to help with all that.
CBC wrote an article about Toronto city’s shameless decision to close the fridge down. In there: “Bokhari said the city’s order is upsetting because the fridge was a source of “fresh, good looking food” for many people in Parkdale and food insecurity is an issue in the neighborhood. The city also failed to help provide a solution, he added.”
It is heartless that the government body, elected to support and help us, makes a decision to close a community initiative that helps them take care of its most vulnerable and forgotten citizens. This being said, it is more of a reason to start even more fridges everywhere! Share the food, spread the love, and keep our tummies full. All of us. Not just those with money to buy all they need and throw away long before the food touches their plates…
Conclusion
With winter is around the corner in the northern hemisphere, and as times are hard for many, it is the right time for people to come together to start community fridges and pantries all over the world. Find a group of like-minded people, a place for a fridge, and plan to build a protective shed around the fridge. When this is all done, the rest will follow. Your community will come together and the fridge will make many people sustained and happy.
Reference and links:
8 Impressive Health Benefits of Snow Peas And How to Sauté Snow Peas
Crunchy green snow peas are a type of pea that you eat whole, shell and all. Snow peas are not to be dismissed, as they have impressive nutritional benefits not to mention, they are delicious too! Let’s explore 8 health benefits of snow peas and then jump into how to saute snow peas. Spoiler alert: It’s quick, easy, and delicious!
Immune system
The immune system helps our body prevent and fight illness. It’s important to continuously build our immunity, especially in preparation for winter and the flu season. 1 cup of these peas provides 70% of your recommended daily amount (RDA) per cup of Vitamin C. Vitamin C helps the body produce white blood cells to prevent illness.
Cancer
Since snow peas are rich in vitamin C, consuming them helps neutralizes free radicals, the main cause of mutating cells, oxidative health, and chronic illness.
Heart health
Snow peas contain high amounts of potassium and vitamin C, which protects the heart from disease. Potassium lowers blood pressure. Vitamin C repairs arteries and blood vessels, which helps prevent coronary heart diseases.
Diabetes
Snow peas are low on the glycemic index (0-35), which categorizes food by how fast it turns into sugar in the body.
The lower the number, the slower the process, therefore, the healthier it is. Low glycemic food helps regulate blood sugar, which is key for people with diabetes. High glycemic food on the other hand spike blood sugar levels.
Weight loss
1 cup of these crunchy snow peas is only 35 calories! This makes them a tasty and crunchy vegetable for weight loss and maintenance. To boot, snow peas are completely fat-free. They also contain 2 grams of protein.
Digestion
Snow peas contain 2 grams per cup of dietary fibre. Dietary fibre helps the body digest food. It also stimulates the peristaltic motion, increases nutrient absorption, and lowers gut inflammation that can cause stomach aches.
Bone mineral density
Snow peas contain iron, potassium, manganese, and other minerals that increase bone mineral density. Even with small amounts present, it can still decrease the risk of osteoporosis.
Snow peas also contain calcium as do all green vegetables, especially dark leafy greens. Calcium is needed to build bone health.
Vision
Vitamin A is an essential antioxidant in eyesight, as it blocks oxidative retina stress. Overall, it can hold back on cataracts caused by age-related macular degeneration.
Make sure to check our Ghana oil rice recipe to which the snow peas are a great addition!
Sources:
Health Benefit Times
Healing 4 Soul
Diabetes Meal Plans
Simple Sautéed Snow Peas
Naturally sweet and crunchy, snow peas are seasoned simply to perfection. This snow peas recipe is easy, delicious, and a great side to oil rice or ''Angwa Mo'' which you'll find on the recipes page.We are always told to eat our greens, but sometimes, they don't taste how we want them to. Using spices is the best way to make vegetables tasty. Snow peas are naturally sweet, so it's a great way to have added nutrition with your meals.
Ingredients
- 227 g snow peas olive or vegetable oil
- 1/2 tbsp oil olive or vegetable
- Sprinkle crushed cayenne pepper use just a little if you don't like heat
- Pinch of sea salt or Himalayan salt
Instructions
- Wash the snow peas2. Heat a pan on medium, add a drizzle of oil (you can use water if oil-free)3. Add the snow peas and a dash of salt and pepper.NOTE: If you also use a cast-iron skillet, heat it and add the oil and the snow peas. If the skillet is hot and is cooking the snow peas nicely, turn off the heat and it will continue to cook. You don't want to overcook snow peas. Once they turn bright green and still a bit crunchy, they are done!
Video
Notes
Notes: Add your favourite spices (ie. herbs, paprika, curry, chopped garlic, etc.)
Replace the cayenne with black pepper if you don’t like spicy food.
Watch the video to see how to make this recipe!
Tried this recipe? Mention @veganverymuch or tag #veganverymuch!
Ghana oil rice, ”Angwa mo/ Anointed rice”|Vegan African Recipes
Ghana oil rice, ”Angwa mo/ Anointed rice”| Vegan African Recipes
As we say in Asante/Twi, Yɛma wo akwaaba! (We welcome you!) Oil rice is a staple a Ghanaian household; ours is no different. Since Ghana oil rice on its own is vegan, easy to make, and tasty; I usually cook it whenever I crave it! If you are curious and want to try an easy vegan rice dish to make and serve alongside your favourite veggies and vegan protein, I urge you to try this one! Nourish your belly! It will thank you!Traditionally, Ghanaians consume oil rice as the main course (not small helping/ side!) with non-vegan protein and fresh pepper sauce and shito (dark brown well-seasoned and fried pepper sauce, that is traditionally not vegan or vegetarian friendly, but is pescatarian). In a vegan household, serving your oil rice with a bean patty, tofu, bean salad or your favourite protein, along with vegetables, makes it quite nutritious and complete! If you are not from Ghana or a Ghanaian in the diaspora feeling nostalgic, here are 5 awesome reasons to try oil rice TODAY!1. Ghana oil rice is easy to make, but it is so tasty. The golden-brown fried onion, flavour the rice beautifully, making it simply delectable.2. Ghana oil rice cooks very quickly, in under 20 minutes, depending on how long you fry the onion. Also, covering the pot with foil before adding on the lid, cuts the cooking time. So if you're short on time, but still want to do more than plain boiled rice, try oil rice! 3. Ghana oil rice can be made more nutritious with brown, rather than white rice. I recommend brown basmati rice, though we have also made it with long grain brown rice. Brown rice is a whole grain, which means it digests slowly so that it does not spike up then drop your blood sugar level. Brown basmati rice also cooks faster because of finer grains.4. Ghana oil rice is a nice option for vegans and vegetarians who still want to enjoy their native Ghanaian or African food. You can add any plant-based sides and enjoy an African meal, without participating in animal cruelty and speciesism. Why not have it with chickpeas. tempeh, prepare soy protein and salad on the side? or perhaps with red (tomato) stew? It's so good, I'm salivating as I type this!5. Ghana oil rice is a simple comfort and soul food that is healthier than typical soul food, rich in fat and sodium. You can use less oil and less salt without sacrificing flavour!NOTE: If you are a visual learner, watch the video to see how Ghana oil rice is made, or simply to show your support!
Equipment
- A piece of aluminum foil to cover the pot before the lid goes on
- Small pot
- Knife
- Cutting board
- Cooking spoon or fork
Ingredients
- 1 cup white rice When using brown or wild rice, soak beforehand.
- 1 small onion All types of onions work well, except green onion/scallions).
- 2 cups water I used tap water, but filtered, fluoride-free water is best for health!
- 2 tbsp oil Vegetable or olive oil (not extra virgin oil due to low burn point! ) You can use coconut oil if you want it to taste like that.
- 1 tsp salt Less is more, can add less if you need to.
Instructions
- Rinse the rice well and set aside in a bowlSlice 1 small onion and set aside Heat oil on medium heat in a small pot Add sliced onions and stir-fry until fragrant, golden brown and translucentAdd rice, water, salt, and cover with the foil and lidBring rice to boil on high heat (about 2 minutes), then cook on low heat for about 10 minutesRice is ready when it is semi-translucent and soft taste (not mushy)
Video
Notes
Nutrition Facts
3 Servings
Amount Per Serving
- Calories 189.2
- Total Fat 9.3 g
- Saturated Fat 0.7 g
- Polyunsaturated Fat 2.8 g
- Monounsaturated Fat 5.5 g
- Sodium 670.0 mg
- Total Carbohydrate 24.0 g
- Sugars 0.0 g
- Protein 2.7 g
- Vitamin B-120.0 %
- Vitamin E 9.7 %
- Calcium 1.3 %
- Iron 5.3 %
- Niacin 5.3 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Please rate and comment on the recipe in the comment section below! If you this dish, tag us on Instagram @veganverymuch
Biomethane and the environment- Why the car you drive matters
If you absolutely have to buy a new car, then please consider for the sake of our planet investing in a biomethane gas vehicle!
I have been recently very active in the food saving front. We are a small dedicated group of people who are always moving fast to save food. One member is an avid cyclist, but she is always looking to pick up food by car. I have helped her a few times. However, as a cyclist, I feel really bad after driving, as I spent fossil fuels to save food – a dead circle (as we say in Estonian). Most of the time, the car haul is enough for two people to haul with a bike.
There is another member in our group who owns a biomethane i.e. compressed natural gas vehicle. He said that this type of gas is renewable. I know that natural gas isn’t. I was a bit confused. Below you can read my little research on biomethane.
The most popular renewable energy sources are currently:
- Solar energy
- Wind energy
- Hydro energy
- Tidal energy
- Geothermal energy
- Biomass energy
His car uses biomass energy (compressed natural gas i.e. biomethane). And therefore indeed, is using renewable sources. The gas is made from the conversion of solid fuel. It means that plant materials become gas. Biomass fundamentally involves burning organic materials to produce electricity or gas. In this case, this does not include burning wood. And nowadays, this is a much cleaner, more energy-efficient process. It is possible to convert agricultural, industrial, and domestic waste into solid, liquid, and gas fuel. Biomass also generates power at a much lower economic and environmental cost.
What is biomethane or renewable natural gas?
Renewable Natural Gas (RNG) or Sustainable Natural Gas (SNG) or biomethane, is biogas that has been upgraded to a quality similar to fossil natural gas. It has a methane concentration of 90% or greater. Biogas is a gaseous form of methane obtained from biomass. By upgrading the quality to that of natural gas, it becomes possible to distribute the gas to customers via the existing gas grid within existing appliances.
Source: Wikipedia.org
The main problem why biomethane, i.e. compressed natural gas cannot be distributed faster is the cost and placement of fuel storage containers. This is the reason why the municipal government, public transportation vehicles were the most visible early adopters of it, as they can more quickly write off the money invested in the new (and usually cheaper) fuel gradually. In spite of these circumstances, the number of vehicles in the world using CNG has grown steadily (30 percent per year).
Biomethane is 100% environmentally friendly. It can replace natural gas wherever it is currently in use. This also includes compressed natural gas cars. The most exciting part is that the fossil fuels in the transportation section can be replaced with biomethane. Plus, the pricing is better as well!
Biomethane and emissions?
Compared to petrol and diesel, the whole emission of biomethane is smaller. The number of ash pieces and sulfur dioxide is barely visible.
The combustion of biomethane creates the following compared to petrol:
60% less SO2 (Sulfur dioxide), 50% less CO2 (Carbon dioxide), and 45% less NO2 (Nitrogen dioxide).
Aside from that, compressed natural gas is environmentally friendly. It’s also cheaper and takes you farther distances. Compare the distance and the cost with other common sources of fuel below.
Biomethane and Estonia
It would work best for smaller countries if their governments can develop the biomethane market. Let’s look at the case of Estonia, a small country on the coast of the Baltic Sea close to Finland. The current funding allows the country to build more than 20 biomethane stations and one production factory by the end of 2020. The state is subsidizing to promote the market in the transportation sector of every spent mWh (megawatt-hour).
In 2018, two production stations started in Estonia. The annual capacity of one plant is 6 million m3 of gas. Biomethane is maid mostly of wastewater sediment. The second plant can create up to 1,5 million m3 gas in a year. The matter of the production is manure and biomass.
During April, a month heavily affected by COVID-19, still, 6334 mWh of local biomethane was produced. 5224 mWh was made from wastewater sediment. 1110 mWh of animal manure, biomass, and leftovers of food manufacturers.
How to make biomethane?
The survey composed by the Development Foundation in 2014 in Estonia states that there are yearly resources to create up to 4,7 TWh biomethane. The raw material would be mostly biomass from the grasslands (83%) and the leftovers of the farming production (9,8%). But also biodegradable waste from the industry, landfill gases, and solid waste of the waste cleaners. Creating more options to make biomethane, creates a locally sourced supplier using local and raw materials.
Are there biomethane cars?
Several car manufacturers are offering biomethane suitable cars with CNG-motor. There are options for cars, service cars, buses, and trucks. Even in tiny Estonia, you can find different models. Wherever you are, I am sure the variety is much-much wider.
Here is a list of possible models by manufacturers:
- Škoda Octavia Combi
- Opel Astra (hatchback and Sports Tourer)
- Volkswagen Golf, Golf Variant and Caddy
- SEAT Leon, Ibiza and Arona
- Fiat Doblo
On top of that, Mercedes-Benz, MAN, Iveco, Scania, and Volvo offer natural gas-fueled cars and buses.
Here is a list of European CNG cars HERE.
Biomethane production – practical circular economy
Producing biomethane from the waste of the agriculture industry is an excellent example of a practical circular economy. Biomethane can be produced from everything that ferments. It can be manure, silo, cut grass, the top of the vegetables, restaurant food leftovers, etc. Also the production excess of dairy, bread, and meat industries. Basically, everything of organic-biologic origin, except wood.
And if you find that this is all too much for you, then please try composting at home. Check out our tips here!
Sources:
We are new Toronto Food Not Bombs volunteers
We were first introduced to Food Not Bombs in the summer of 2017 in Sofia, Bulgaria. Our Couchsurfing host and friend invited us to volunteer at a Sunday afternoon gathering organized by Food Not Bombs Sofia.
It took place in a spacious wooden bungalow, where we had the overwhelming pleasure of meeting friendly and interesting people. Many of these volunteers felt strongly about veganism, food-waste, and helping people in need. Some were activists, others were not. And yet, we were all shared the common goal of getting nutritious food on the table, as we prepped and cooked veggie/vegan food to serve the impoverished community.
Our new vegan friend, an athletic weight trainer on a mission to show the world that muscles and veganism go hand in hand, was thrilled to have us there and so were we! He explained that there’s an opportunity to attend and volunteer at this event every Sunday. He added that Sofia Food Not Bombs also provides clothes, shoes, and other supplies to those in need. It is also crucial that they rent out the house to others when not in use, for income to accomplish their aim to help more people in need.
Fast forward to 2020, just a few weeks ago, Food Not Bombs, re-entered our lives. This time, across the globe in a different global climate. This time, in the city of Toronto.
What is Food Not Bombs?
”Food Not Bombs is an all-volunteer movement that recovers food that would otherwise be discarded, and shares free vegan and vegetarian meals with the hungry in over 1,000 cities in 65 countries in protest to war, poverty, and destruction of the environment. ”We are not a charity but dedicated to taking nonviolent direct action. Our movement has no headquarters, positions of leadership and we use the process of consensus to make decisions. We also provide food and supplies to the survivors of natural disasters, and people participating in occupations, strikes, marches and other protests.” PLEASE MAKE A DONATION TODAY
The above text and image below are taken from FoodNotBombs.net
Food Not Bombs is a global movement
How we became Toronto Food Not Bombs volunteers
Through a whirlwind of bref interactions initiated by Kerly, we became fast volunteers. We ended up taking over the sandwich duty for Toronto Food Not Bombs.
Through our food saving work, we contacted the Toronto Food Not Bombs team, and one passionate volunteer arrived to pick up the donated food.
After a passionate conversation and crash course of the work that our contact at Toronto Food Not Bombs is involved with, he casually asked a million dollar question:
Paraphrasing here…
”Would you be interested in making the sandwiches, as the current volunteers are returning to work and will be unavailable in 2 weeks? ”
Truth be told, once this question hit the air, we simply could not get it off our minds, but we also knew that as vegans, it would be a ”creative challenge” as our contact worded it.
Making sandwiches (as simple as it sounds) for the hungry is after all in alignment with our mission at Vegan Very Much.
Our Mission at Vegan Very Much
C r e a t e
As humans, we are creators who are capable of bringing brilliant ideas to life.
Co m p a s s i o n
Veganism is compassionate for both animals (especially factory farm animals), as well as the environment. This extends to showing compassion toward one another, as in treat others as you would like to be treated.
C o m m u n i t y
It is our intent to connect with you and create a community of not only like/minds, but also like-hearts.
As a vegan website focused on low-impact and living a less wasteful life, we abhor food waste! We agree that ”food-waste is of the world’s dumbest problem.”
The creative challenge
The goal is to make 100 sandwiches (give or take) quite a small budget. Toronto Food Not Bombs distributes these to houseless and underprivileged people in Downtown Toronto. The location is Allan Gardens (outside the Botanical Garden) on Sundays at 11 am. Packages of food are also handed out during this time.
12 Loaves of bread feeds 100
First off, we enlisted the help of café Serano (Serano Bakery) to slice the twelve loaves of Cobs Bread donated bread to Toronto Food Not Bombs. We quite simply could not make the sandwiches without them and of course our TFNB partners and donors.
According to a volunteer who picks up the bread from the bakery and delivers it all, the company aims to bake an excess of over $1000 worth of products so that they are able to donate to communities who need it most! Support them with your purchases; most of their breads and baked goods are vegan!
cobsbread.com
Week one sandwiches for Toronto Food Not Bombs: chickpea fritters
Week one’s sandwich is inspired by a food expert whose amazing and simple recipe the fritters were based on. He was kind and patient enough to walk us through the process of how he makes his chickpea fritters, answering numerous questions and giving advice based on our many adaptations to the original gem.
Apart from walking us through every step of how to make the perfect chickpea fritters, our food expert told us about Toronto Food Not Cops. This movement feeds the houseless in the city delicious and nutritious vegan food!
Here are some of the images of the process captured with a phone camera by Kerly, (Kerly Ilves Photography)
How can you support the work of Food Not Bombs?
- Donate If you can give back in this way, donate to your local chapter of Food Not Bombs. If you reside in Toronto, you can donate to Toronto FNB You can also donate to the global chapter PLEASE MAKE A DONATION TODAY
- Both individuals and companies can donate monetarily and/or in-kind (supplies, groceries, food, etc.)
- Volunteer at Toronto Food Not Bombs or your local chapter
- Find out if Food Not Bombs in your city, if not, mobilize the community to create a chapter
- If you live in Toronto or the GTA, contact TFNB to volunteer, as many more of us are needed, now more than ever! Website, Facebook, Instagram
- Donate food that you don’t want or need to FNB to provide free meals to disadvantaged people.
- If you are vegan and interested in supporting our sandwich making workshop on Saturdays, please contact us.
- Do you have delicious budget-friendly sandwich ideas for the Toronto Food Not Bombs sandwich team? Comment below, DM us on Instagram or contact us on this site.
Share your thoughts:
What do you think of the work that the grassroots organization Food Not Bombs is doing across the global chapters?
Don’t Buy Peanut Butter In A Plastic Container. Ever.
We do not buy much plastic, as we know about its health hazards. But this new discovery about peanut butter in plastic containers blew our minds!
It is only suitable that we address this critical subject in honour of plastic-free July. More people have to hear about plastic and its many bad sides. We are so used to it, that we do not even notice how it silently creeps into different areas of our lives: food, hygiene products, chemicals, toys, etc. come in plastic packaging.
I came across this recommendation when I was looking to find out if this particular peanut butter was in a glass or plastic container. It was very hard to figure this out, as most of the time it was simply called a jar. That could be either glass or plastic, right? Anyway, I landed on an informative website (source is at the bottom of this article), where I discovered the following:
Don’t buy any kind of peanut butter in PLASTIC containers
That includes even the organic kind. It is a recommendation also for any kind of nut or seed butter. Basically, avoid any kind of plastic containers! This knowledge is originally from a book written by Lee Hitchcox, D.C.
He states following:
- Most of the peanut butter on the grocery store shelves (even in many “natural foods” stores) already contain pesticide and/or fungicide residues, tons of sugar and a host of other additives
- Peanut butter has to be heated to be able to flow through the machinery for it to be quickly, easily and consistently poured into jars (plastic jars are also often then heat-sealed. The sealing of the combination foil-type/plastic barrier that is usually found under the lid for food safety reasons.)
- The concern is that the now hot oils/fats in the peanut butter help the plasticizers (in the plastic jars and lids) leach into the food, and along with all the other chemical residue and additives, make for an incredibly toxic product.
- The plasticizers bond to the oil in the peanut butter as a result of the packaging process.
- The consumer is then eating plastic… which is why peanut butter in plastic is one of the most toxic foods you can purchase.*
*Direct information from the original source.
It sounds awful, doesn’t it?
Where is the peanut butter in glass jars?
We really didn’t buy much peanut butter in plastic containers. But from now on we will never do that again. We hope that one day we can also start buying, when our budget allows, the organic kind in glass jars.
If you are in North America, you should probably stop buying your nut butter from Trader’s Joe’s and Costco. Because their organic peanut butter comes only in plastic jars.
Tamara was so kind to share a list with links on her post about few safer choices of peanut butter:
- Santa Cruz Organic (in glass)
- Organic Maranatha (in glass)
- Organic Once Again (in glass)
- Fixx & Fogg (in a glass jar)
You may also keep an eye on Nuts to You butters, as they offer organic and conventional nut and seed butter since 1989. This is an original Canadian full-range nut butter manufacturer. The nuts and seeds in their butter are dry roasted or raw and do not contain added salt, sugar, or saturated oils. Nuts to You nut butter are kosher, Non-GMO and dairy, soy, wheat, and gluten-free.
But even from a regular convenience store, you can find all-natural, peanut butter such as this one.
Basically whatever you buy, try to keep in mind that the fewer ingredients they contain, the healthier the product, and if possible choose a glass container. Besides, 100% peanut butter tastes so much better anyway! But if you are more interested in what kind of results Tamara Rubin got from the testing of XRF technology, click here to see the results of this testing!
Thank you so much Tamara for opening our eyes! Our search for the plastic container free peanut butter goes on. Though recently we have started thinking of making it on our own!
Source: Tamararubin.com
- « Previous Page
- 1
- 2
- 3
- 4
- 5
- …
- 8
- Next Page »