Natural Health Watchers

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Vegan spinach lasagne – Lazy Cat Kitchen
As we are right in the middle of the spinach season here in the UK I figured it’s time for a vegan spinach lasagne – a dish that celebrates this dark green leafy vegetable, which used to be my childhood food nemesis. Now I love spinach and use it often, most recently I published my plant-based take on this classic Indian spinach curry – saag paneer – and even though its flavours and texture reminds me of garlicky creamed spinach I used to dread as a kid, now that I am ‘team spinach’, I love it.

This vegan spinach lasagne is just as delicious, nutritious and easy to prepare too. I made it with frozen spinach as it cuts down on prep time considerably, but you can use fresh spinach if you prefer. This dish features filling spinach sauce fragrant with dill, parsley and lemon, layers of perfectly cooked pasta and a generous layer of creamy vegan bechamel, which gets beautifully golden and crispy around the edges. It’s a perfect sharing dish so ideal for upcoming Easter meal or you could even make it for one or two people and eat throughout the week – that’s what we do – or freeze the leftovers for another time.

MORE ABOUT THE INGREDIENTS

SPINACH: As this is a spinach lasagne, there is a lot of spinach in this dish. I used frozen spinach as it cuts down on prep, but you can use fresh spinach if that’s what you have. I emptied a bag of frozen spinach into a large mixing bowl and allowed it to thaw slowly on my kitchen counter. I then squeezed the moisture out of it using my hands before adding it to the pan with vegan ricotta mixture. If using fresh spinach, use the same amount of spinach by weight, blanch it in boiling water for 60 seconds, squeeze excess water out then mince/chop up finely.

ONION, GARLIC: Not much of an explanation needed here as these are true staples of any savoury dish, the world over. Some people add them to the pan together to speed things up, but I prefer to give the onion a head start as it takes considerably longer to cook than garlic and garlic is prone to burning when exposed to too much heat, which can render a dish bitter. Go slow and low with these two ingredients and remember to stir often.

LEEK: I used a leek, alongside onion, as they are in season right now and I enjoy the sweetness it adds to dishes. The key thing about leeks is to clean them well as they are notorious for hiding away grit in between their layers. I chop the dark green part off and discard, then cut it in half lengthwise. While holding all the layers nested in each other, I check for grit with my other hand and rise with water if needed. I dry it well before sautéing.

SUNFLOWER SEEDS: Hulled sunflower seeds soaked in water to soften are a great plant-based ricotta substitute in a dish like this. You can also use cashews but I wanted to keep this dish nut-free and budget-friendly, which sunflower seeds do. Soak them in cold water overnight or in boiling water for about 1 hour, drain and they are ready to use.

TOFU: I used firm (non-silken variety) tofu alongside sunflower seeds to mimic traditionally used ricotta. There is no need to press the tofu, simply drain and use as is.

LEMONS: I used a zest of two lemons and half a cup of lemon juice to add brightness and a touch of tang to the sauce. Half a cup of lemon juice seems like a lot, but it’s a lot of sauce so don’t be shy and you can always add a little less if that’s what your palate is happy with.

NUTRITIONAL YEAST: Nutritional yeast is what adds a hint of cheesiness and umami to both the spinach sauce and the bechamel. It may seem like a lot, but again it’s a lot of sauce so trust me.

MISO PASTE: I used white (shiro) miso paste to add a bit more depth to the spinach sauce. You could use red miso, but be aware that it’s more intense so you may want to add a little less.

NUTMEG: Nutmeg is an essential spice when it comes to a dish like this. I used some in the spinach sauce and in the bechamel. Ideally, you want to grate it from fresh as the flavour is just so much more intense, but an already ground spice works well too. Adjust the amount to taste, if using ground nutmeg you may want to add a little more.

HERBS: I used a combination of fresh flat leaf parsley and dill in this dish and I like it a lot, but of for whatever reason you’d rather use something different, feel free. Basil would also work well in my opinion.

LASAGNE PASTA: Unless the packet states ‘egg pasta’, most lasagne sheets are vegan these days so you will have no trouble finding them. I tend to go for no cook sheets as they are less hassle.

PLANT MILK: Apart from using plant milk to create vegan bechamel, I added a generous amount of plant milk to give the spinach sauce the desired consistency.

OLIVE OIL: I use mild olive oil as a base for my bechamel sauce, but vegan butter or a mixture of the two works well too.

FLOUR: I use all purpose wheat flour to make a roux for my bechamel. If making this dish gluten-free, use a good gluten-free flour mix that includes starches and ideally some xanthan gum.

Combine drained (no need to press) tofu and soaked (also drained) sunflower seeds and all of the flavourings in a food processor. Hold some of the salt and pepper back so that you can adjust the seasoning to your liking at the end. Process trickling in some of the plant milk until your mixture resembles ricotta like texture (see photo on the left).

Sauté onion, garlic and leek in some olive oil until soft and translucent. Once done, add in vegan ricotta mixture, squeezed out spinach and chopped herbs.

Mix everything together, add the rest of the plant milk to keep this mixture moist and adjust seasoning to your liking remembering that pasta goes in unseasoned.

ASSEMBLY

Spread half a cup of bechamel sauce and half a cup of spinach sauce at the bottom of your baking tray. Cover with no cook pasta sheets – overlapping them slightly if needed and breaking some with your hands to cover smaller gaps.

Top the first layer of pasta with about 1.5 cups of spinach sauce, followed by another layer of pasta. Repeat the same two more times. Finally spread the rest of spinach sauce on top and immediately follow by bechamel. Spread it with a spatula and bake for 40-45 minutes, until the dish is bubbling and the top is golden brown. Allow it to set for an hour before cutting or, even better, wait to serve until the next day – lasagne’s flavours will benefit from a prolonged rest.

FREQUENTLY ASKED QUESTIONS

HOW LONG DOES IT KEEP?

Once cold, store lasagne pieces for 3-4 days in an air-tight container in the fridge. To reheat, place in an oven-proof dish, cover the top with a piece of kitchen foil and reheat in a 150° C / 300° F oven for about 30 minutes (or until warmed through).

CAN I FREEZE IT?

Yes, it freezes well. To thaw, leave in the fridge overnight. To reheat, place in an oven-proof dish, cover the top with a piece of kitchen foil and reheat in a 150° C / 300° F oven for about 30 minutes (or until warmed through).
SPINACH SAUCE

1 kg / 35 oz frozen spinach*, defrosted

30-60 ml / 2-4 tbsp olive oil

1 small onion, finely diced

1 leek (or small onion), finely diced

6 garlic cloves, finely diced

200 g / 1½ cup sunflower seeds* (or cashews), soaked

400 g / 14 oz firm unpressed tofu

25 g / ½ cup nutritional yeast

120 ml / ½ cup lemon juice + zest of 2 lemons

30 g / 2 tbsp white miso paste

10 g / 1 tbsp chopped dill

20 g / 2 tbsp chopped parsley

½ tsp ground nutmeg

360 ml / 1½ cup soy (or other plant) milk

¾ tsp black pepper, adjust to taste

1¼-½ tsp fine salt, adjust to taste

PASTA LAYER

500 g / 17.5 oz no cook vegan lasagne sheets*

BECHAMEL (or alternative bechamel)

5 g / 1 tsp white miso paste

780 ml / 3¼ cups plant milk (I used Oatly barista)

80 ml / 1/3 cup mild olive oil (or 100 g / 3½ oz vegan butter)

80 g / scant 2/3 cup AP flour (or GF flour mix)

3 tbsp nutritional yeast

½ tsp garlic powder (optional)

salt to taste

¼ tsp pepper, adjust to taste

freshly grated nutmeg, to taste (or scant ¼ tsp ground)

METHOD

SPINACH SAUCE

Heat up olive oil (use 2 tbsp for a less indulgent version) in a large frying pan, add diced onion and sautée on low-medium heat until softened. Add chopped leek and garlic. Continue sautéing until softened.

Place drained sunflower seeds, unpressed tofu, miso, nutritional yeast, lemon zest, nutmeg, some salt and pepper in a food processor. Process while trickling in plant milk until the mixture resembles ricotta cheese.

Add sunflower tofu mixture, squeezed out spinach and herbs to the pan with sautéed aromatics. Stir well to combine, add lemon juice (you can adjust the amount to taste) and the rest of the plant milk and adjust seasoning to taste. The mixture will be quite loose/wet when you are done.

BECHAMEL

Warm plant milk up in a small saucepan. Place miso in a small bowl and add a couple of tablespoons of milk from the saucepan, stir until it dissolves, set aside.

Slowly heat up olive oil in a large saucepan (stainless steal works best for this). Once the oil starts to shimmer, sprinkle in flour while whisking the whole tine.

Allow the fat-flour mixture (known as roux) to bubble gently on low-medium heat for a minute, whisking the whole time. Don’t let it brown.

Take the pot off the heat and slowly pour in warmed plant milk while whisking the whole time. Initially the mixture may look a bit lumpy – don’t worry, it will recover once all the milk has been whisked in. Once the mixture looks stable and smooth, whisk in miso and nutritional yeast and garlic powder (if using).

Return the pot to the stove. Simmer briefly (while whisking) until the sauce thickens to a consistency of cream. Season with salt, pepper and nutmeg to taste.

ASSEMBLY

Preheat the oven to 180° C / 390° F (or 20° C / 70° F less with fan).

Put ½ cup of bechamel sauce and ½ cup spinach sauce at the bottom of your baking dish. Follow this up with a layer of lasagne sheets.

Spread 1½ cups of spinach sauce on top and cover it up with another layer of pasta. Repeat the same two layers two more times.

Finally spread the remainder of the spinach sauce on top of the last pasta layer followed by all of the bechamel sauce. Spread it evenly with a spatula.

Cover the dish with a piece of kitchen foil and bake for 30 minutes.

Increase the oven temperature to 220° C / 430° F, uncover the dish and bake for another last 10-15 minutes until the top is golden brown.

Allow the dish to set for at least an hour or else the slices will come out messy. Store the leftovers for up to 5 days in the fridge or freeze in air-tight containers.

NOTES

*SPINACH: I used frozen spinach, drained and with excess water squeezed out. You can use fresh spinach (the same amount by weight), but you’ll need to blanch it for 1 minute first, drain, squeeze and chop finely.

*TOFU: I used plain tofu by UK brand Cauldron and I did not press it for this application.

*SUNFLOWER SEEDS: I hulled sunflower seeds soaked in cold water overnight, but you can also soak them in boiling water for about 1 hr if you want to speed things up. Cashews could be used instead of sunflower seeds.

*GLUTEN-FREE VERSIONs: If you wish to make this dish gluten-free, find gluten-free pasta sheets and a gluten-free miso that is based on something other than wheat (rice, chickpeas, millet etc.). To make bechamel, use a gluten-free flour mix containing starches and xanthan gum.

*BAKING DISH SIZE: I used a square 25 cm / 10 inch dish that is 5 cm / 2 inches tall, a rectangular 33 cm / 13 inches by 22.5 cm / 9 inches dish works well too.

NUTRITIONAL INFO

*per 1 out of 12 portions
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March 25, 2023
Webinar: What Causes Type 2 Diabetes (It’s Not Sugar!) and How to Reverse It, With Neal Barnard, MD, FACC

1 in 3 Americans have prediabetes. Most don’t know they have it.

According to CDC estimates, more than 37 million Americans are living with diabetes. Roughly 90–95% have Type 2 diabetes, a serious chronic condition that can lead to heart disease, chronic kidney disease, and vision loss. An additional 96 million are headed down the same path with prediabetes.
The good news is Type 2 diabetes can be prevented and reversed with basic lifestyle changes. In this webinar, best-selling author and physician Neal Barnard, MD, cuts through the confusion about diet and diabetes and presents proven, drug-free strategies for preventing and reversing this dangerous disease.

Originally aired March 22, 2023

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March 24, 2023
[RECIPE] Super Snack Bars | Fitness Magazine

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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March 24, 2023
Is the Nutr Machine Worth It? Our Honest Review of the At-Home Plant-Milk Maker
Like many of us, Alicia Long never fully looked at the ingredient label on the plant-based milk she bought every week. But after becoming pregnant and committing to a healthier lifestyle, she decided to pay closer attention to the quality of food going into her body. Long was shocked by the amount of added oil, sugars, and preservatives that were present in her favorite brands. After a frustrating hunt through the supermarkets to find an option with whole-food ingredients, she went home and noticed the Nespresso machine on her counter. It sparked an idea: What if there was a machine that could quickly make plant milk at home? A year later, Long and her husband created the Nutr.

Since hitting the market in 2021, Nutr’s sleek countertop milk makers (which run between $170 and $190) have taken the plant-based community by storm. At its core, the Nutr is a high-speed blender with added heating capabilities that can make all manner of beverages, sauces, soups, and batters. Its small internal chamber is designed to produce a single serving of milk at a time, between 8 oz. and 13 oz., so your milk is always as fresh as possible. A few tablespoons of nuts, seeds, or oats and a little bit of water are all you need to make preservative-free plant milk in minutes.

The Spring 2023 Issue
is here!

Our gorgeous “bookazine” features expert tips, inspiration, and 70 fresh and delicious recipes for Spring.

The Forks Over Knives team was curious about this new gadget, so I gave it a thorough test to see whether its quality lived up to the hype we’d seen on social media.

Nutr Machine Review

To give the Nutr a proper go, I tried four recipes from the Nutr recipe collection to see how it handled different tasks. While I was skeptical over the fact that I didn’t have to soak the nuts before blending, I have to say I’m completely smitten with this little machine. Before jumping into the taste test, let’s take a closer look at the Nutr’s overall functionality and user experience.

To start, the ergonomic handheld pitcher design is small enough to fit on any countertop and light enough to easily maneuver with one hand. Its sleek aesthetic will look good in the most design-oriented households and won’t cramp the style of your kitchen. A single button interface allows you to choose between the different settings (cool, warm, boiling, keep warm, and self-clean) and while it was a little funky to navigate at first, I quickly got the hang of selecting my desired setting. Each machine comes with a sturdy measuring spoon, a metal strainer, and a booklet of basic milk recipes to make the process as seamless as possible from start to finish. The Nutr isn’t dishwasher compatible, so I particularly appreciated the self-clean function that saved me the effort of hand washing.

Each blend cycle runs three to five minutes and alternates between high intensity blending and periods of rest. When I made my first batch of oat milk, I didn’t enjoy how loud it was for such a small machine (though it’s important to note that I’m typically more sensitive to loud sounds than most people). But the more I’ve used it, the more I’ve gotten used to the noise. I found a decibel meter app to measure the Nutr against my Nutribullet blender and found the Nutr was 10 decibels quieter than the blender.

Apart from the slight decrease in noise, the main difference between the Nutr and your standard high-speed blender is that the Nutr doesn’t require soaking the nuts before blending. While some high-end Vitamix and Blendtec blenders don’t require soaking, they’ll cost you a pretty penny. Cheaper options, like the Nutribullet, require soaking, so a Nutr would be a useful addition to your kitchen if you want a convenient and time-efficient way to make nut milk. But if you’ve already invested in a fancy blender, then it probably doesn’t make sense to purchase a Nutr as well.

Now, to the main question: Is Nutr plant-based milk any good? The short answer: Yes. Honestly, I was shocked by how much tastier it was than the store-bought stuff in my fridge. Each recipe I tried was creamy, flavorful, and called for just a few simple pantry staples. None of the recipes required oil or refined sugar, and while I used maple syrup as my sweetener of choice, I’d probably choose a date next time for a subtler flavor.

Oat Milk

Personally, oat milk is my favorite plant milk, and I was excited to test out a homemade version. Two tablespoons of oats, 1 cup of water, ¼ teaspoon pure vanilla extract, 1 tablespoon of maple syrup, and a pinch of salt was all it took to produce the smoothest, yummiest milk I’d ever tasted. Unlike store-bought milk that’s often watery and lacking in flavor, this was dense, smooth, and full of oaty goodness. It would be perfect for swirling into some herbal tea or for dunking vegan chocolate chip cookies. I’m a big fan of overnight oats, and this recipe has become my go-to soaking liquid to create the perfect batch of creamy breakfast oats.

Almond Milk

In my hierarchy of plant milks, almond comes in second, so I experimented with the almond milk recipe in the booklet that comes with the Nutr. Aside from calling for almonds instead of oats, the recipe was exactly the same as the oat milk recipe—but this one turned out far sweeter. It was almost as if I was drinking an almond cookie, which was absolutely delicious for a few sips but too sweet for me to enjoy a whole glass. The sweetness factor was easily remedied by dialing down the maple syrup by half, and I even tested a batch where I omitted it altogether. The batch without sweetener was a little bland for my liking, but it was still creamy and full of almond flavor, so you could definitely cut the added sugar if it’s important for your diet.

I noticed there was more pulp when using the almonds than the oats, and I had to strain it twice to remove most of it. However, I enjoyed the texture when I tasted it after its first pass through the strainer, because the fine pulp added to the rich nutty flavor and made it feel more like a milkshake than a normal glass of milk. I let the glass sit in the fridge for a few hours and noticed the milk separated a bit over time, which is normal, so I gave it a good stir before tasting it again. It was just as delicious as when it was first made, so don’t worry if you notice separation; that’s a sign it doesn’t have any preservatives or stabilizers in it! Overall, the almond milk was totally tasty and far superior to store-bought options.

Cashew Creamer

Extra thick and creamy, the cashew creamer recipe was incredibly decadent without any unhealthy ingredients. The trick to turning a Nutr recipe from milk into a heavier creamer is to cut the amount of added water by half. Cashews delivered the smoothest results out of all the base ingredients I tried and produced very little (if any) pulp to strain out at the end. Simple and rich, this recipe would be perfect for drizzling over a blended soup as a creamy garnish to create a restaurant-worthy meal.

Queso Dip

As I perused the Nutr website I was intrigued by their featured recipes for savory dips and sauces. I wanted to see what else this little machine could make, so I spent a few minutes loading it up with the ingredients for a vegan, oil-free queso sauce. I’m not kidding when I tell you this was probably the most delicious plant-based queso I’ve ever tried. The balance of seasonings, thick-but-creamy texture, and visually appealing orange hue made it perfect for dipping crackers and veggies into. While it wasn’t flawlessly smooth like a dairy-based nacho cheese sauce, it completely satisfied my craving for “junk food” despite having only healthy, whole-food ingredients. It came together in just five minutes with the click of a button, and it’s now going to be my secret weapon recipe when I’m hosting a party and want to serve a scrumptious dip.

Pros and Cons of the Nutr

Pros:
- Makes delicious, smooth, and healthy plant-based milk
- Can heat beverages to a perfectly warm temperature or even boil water
- Powerful enough to process thick sauces and soups
- Comes equipped with a measuring spoon and strainer so you don’t have to buy extra equipment
- Cheaper than other high speed blenders that don’t require soaking the nuts in advance have the capacity to make nut milk
Cons:
- Small capacity: Only makes 8 to 13 oz. per recipe, so you’d have to run it every day if you frequently use plant milk or have a large family
- Most milks require straining to get rid of pulp (also true of high-speed blenders)
- Isn’t dishwasher safe
Overall satisfaction: 9/10

Long is currently working on the next generation of Nutr machines, which include internal straining mechanisms and a “family size” version that can produce larger batches of plant milk. But for the average whole-food, plant-based eater who uses nondairy milk more sparingly, the classic Nutr machine is a fantastic tool to add to your arsenal and elevate the quality of your cooking. With the power of homemade plant milk in your hands, there are endless ways to be creative in the kitchen—so get blending!
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March 24, 2023
[RECIPE] High Protein Recovery Breakfast Bowl
Level up the most important meal of the day and enhance your recovery and muscle growth with this delicious high protein yoghurt bowl recipe.

Every dedicated athlete who trains hard deserves this tasty breakfast recovery bowl…

Ingredients
- 200g of mix berries
- 1 scoop Biogen RAGE Impact Whey protein powder
- Granola
- Nuts
- Syrup
Biogen Rage Impact Whey is an anabolic iso-whey formulation that supports high-intensity training and promotes lean muscle gain. Each serving contains a combination of protein and creatine monohydrate, making it the ideal shake for extreme exercise efficiency and performance. Also includes taurine and glycine, with no added sugar.

Method
1. Mix the yoghurt and the protein powder until smooth.
2. Top with berries, granola, nuts, and syrup, and enjoy!
The post [RECIPE] High Protein Recovery Breakfast Bowl appeared first on Fitness Magazine.

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March 24, 2023
Lentil Keema Pav Casserole: One Pan Meal!
Lentil Keema Pav Casserole! 1 Pan Handsfree! A time consuming mince meat curry with dinner rolls, made into an easy-to-make, one-pot meal! It all comes together in a single pan. Gluten-free option

Table of Contents

Keema is an Indian minced meat curry. There are many variations depending on the region, like this Madras Keema, Green Keema, North Indian Keema naan. This version is adapted from the famous Mumbai keema Pav, which is a super flavorful keema served with fresh toasted and buttered dinner rolls. I often use lentils as a meat substitute for the ground meat in keema. Walnuts add great texture as well.

Normally, you’d simmer lentils from dry on the stovetop, but in this recipe, we are cooking them in the oven. You will still start with dry lentils, but you’ll bake them with liquid and flavorful keema spices right in the baking pan.

They come out tasty and tender! With no need to stand around the kitchen to sauté the spices and to keep an eye on the lentils!

Then, instead of making the pav — a soft, Indian bread — from scratch, we are using hot dog buns or pillowy dinner rolls. The buns have a similar texture, and we will brush them with melted vegan butter and spices to give them an amazing flavor.

You can make just the Aleena lentils and serve with bread, naan or rice. It is delicious every which way!

Why You’ll Love Keema Pav Casserole
- One-pan meal made in 1 Casserole dish
- Soyfree, easily made nutfree glutenfree
- Easy to make.
- Packed with flavor.
- Topped with pillowy, buttery bread.
More Vegan Lentil Recipes
Read more
Recipe Card
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Lentil Keema Pav Casserole

Lentil Keema Pav Casserole! 1 Pan Handsfree! A time consuming mince meat curry with dinner rolls, made into an easy-to-make, one-pot meal! It all comes together in a single pan. Option for Gluten-free nutfree

Prep Time15 mins

Cook Time1 hr 30 mins

Total Time1 hr 45 mins

Course: casserole, Main Course

Cuisine: Indian

Keyword: keema lentil casserole, keema pav casserole, lentil keema casserole

Servings: 4

Calories: 368kcal

Author: Vegan Richa

Ingredients

For the lentil keema:

2 teaspoons oil

1/2 teaspoon cumin seeds

2 bay leaves

1 cinnamon stick

1 black cardamom pod partly open (or use 2 green cardamom pods partly open)

For the aromatics:

1 (110 g) medium red onion chopped

6 garlic cloves

1 inch ginger

1 green chili

1/4 cup (4 g) cilantro stems

For the ground spices:

1/4 teaspoon turmeric

1 tablespoon coriander powder

1 teaspoon ground cumin

1/2 teaspoon black pepper

1 teaspoon paprika

1 teaspoon dried fenugreek leaves, Kasuri methi

1/2 – 1 teaspoon garam masala

1/4 teaspoon dried dill

1/4 teaspoon dried sage

For the lentils:

1 tablespoon tomato paste

3 cup veggie stock or more if needed

3/4 cup (144 g) dried lentils washed and soaked for 15 minutes

1/4 cup (35 g) frozen peas and carrots mix

1/4 cup (29.25 g) coarsely chopped walnuts

3 tablespoons non-dairy yogurt or cashew cream

3/4 teaspoon salt, divided

To top the keema lentils:

4 vegan hot dog buns or 8 dinner rolls

melted vegan butter or oil as needed

1/2 teaspoon paprika

Cilantro and lemon juice for garnish

Instructions

Cook whole spices: Preheat the oven to 400ºF. Place a 9×12” baking dish in the oven to heat up while the oven is preheating. Once hot, remove the baking dish carefully from the oven, add the oil and whole spices, mix well, and set it aside.

Bake the aromatics: Add the onion, garlic, ginger, green chili, and cilantro stems to a food processor, and process until everything is finely chopped. Then add this mixture to the whole spices mixture. Add the ground spices and 1/2 teaspoon salt, mix really well, and even them out. Bake for 15-18 minutes in the preheated oven, stirring once in between.

Once the mixture is somewhat golden, remove the baking dish from the oven and add the tomato paste, yogurt, and veggie stock, and mix really well.

Bake the lentils: Add the drained lentils, peas, carrots, walnuts, and the remaining 1/4 teaspoon salt and mix in. Even it out and cover it with parchment paper. Bake in the oven for 1 hour. Brown lentils take a little bit of time to cook.

Check at the 50-minute mark to see if the lentils are cooked to your preference, and if you need more liquid. add more warm water or stock (roughly 1/2 -1 cup).

Once the lentils are cooked to your preference, remove the baking dish from the oven.

Halve the hot dog buns or dinner rolls and place on top of the lentil mixture and brush them with oil or melted vegan butter. Sprinkle salt, paprika, and place the baking dish back in the oven to bake until the bread is golden, 10-12 minutes.

Remove it from the oven and add cilantro and lemon juice. Slice and serve immediately.

Notes

To make this ahead, make the lentil mixture and keep the dinner rolls separately until ready to serve and then place the dinner rolls on top of the lentil casserole, brush with the oil, and bake as needed. You can also just make the lentil mixture and keep the dinner rolls separately to serve individually as needed.

Nutrition

Nutrition Facts

Lentil Keema Pav Casserole

Amount Per Serving

Calories 368 Calories from Fat 99

% Daily Value*

Fat 11g17%

Saturated Fat 1g6%

Trans Fat 0.01g

Polyunsaturated Fat 5g

Monounsaturated Fat 3g

Sodium 1455mg63%

Potassium 625mg18%

Carbohydrates 55g18%

Fiber 16g67%

Sugar 8g9%

Protein 17g34%

Vitamin A 1639IU33%

Vitamin C 11mg13%

Calcium 133mg13%

Iron 6mg33%

* Percent Daily Values are based on a 2000 calorie diet.
Ingredients:
- keema spices – Indian Keema has an aromatic blend of spices including cumin and cardamom that lends and incredible flavor to lentils! Here, you’re using individual spices to make the keema mix, so no worries about having to buy a special spice mix.
- aromatics – Onion, garlic, ginger, chilis, and cilantro depend the seasoning of this vegan lentil casserole.
- lentils – We are using dried lentils here and baking them in veggie stock and tomato paste until tender as a substitute for the meat
- non-dairy yogurt – This makes the sauce creamy. You can use cashew cream instead, if needed.
- walnuts – You bake the walnuts with the lentils for added meaty texture, flavor, and protein. Use sunflower seeds for nutfree
- hot dog buns or dinner rolls – This is your cheater pav! Use gluten-free buns for a gf variation.
Tips:
- To make this ahead, make the lentil mixture and keep the dinner rolls separately until ready to serve and then place the dinner rolls on top of the lentil casserole, brush with the oil, and bake as needed. You can also just make the lentil mixture and keep the dinner rolls separately to serve individually as needed.
- To make this nut-free, omit the walnuts.
- To make this recipe gluten-free, use gluten-free dinner rolls or some gluten-free tortillas or flatbread to serve it.
How to Make Keema Pav Casserole:

Preheat the oven to 400º F, and place a 9×12” baking dish in the oven to heat up while the oven is preheating. Once the oven is hot, carefully remove the baking dish, add the oil and whole spices. Mix well, and set it aside.

Add the onion, garlic, ginger, green chili, and cilantro stems to a food processor, and process until everything is finely chopped.

If you have a smaller food processor, like I do, process the onion, garlic, ginger, and chili first, then add the cilantro stems.

Then, add this mixture to the whole spices mixture in the baking pan.

Add the ground spices and 1/2 teaspoon of salt, mix really well, and even everything out.

Bake for 15-18 minutes in the preheated oven, stirring once in between.

Once the mixture is somewhat golden, remove the baking dish from the oven and add the tomato paste, yogurt, and veggie stock, and mix really well.

Add the drained lentils, peas, carrots, walnuts, and remaining salt and mix in. Even it out and cover it with parchment paper. Bake in the oven for one hour.

Check at the 50-minute mark to see if the lentils are cooked to your preference and also if you need more liquid. Add more warm water or stock (1/2 to one cup).

Once the lentils are cooked to your preference, remove the baking dish from the oven.

Halve the hot dog buns or dinner rolls and place on top of the lentil mixture and brush them with oil or melted vegan butter.

Sprinkle salt, paprika, and place the baking dish back in the oven to bake until the bread is golden. This should take around 10-12 more minutes.

Remove it from the oven and add cilantro and lemon juice. slice and serve immediately.

Frequently Asked Questions

Can I make this nut-free?
Yes! Just omit the walnuts. You can add some coarsely crushed sunflower seeds as substitute.

Can I make this gluten-free?
To make this recipe gluten-free, use gluten-free dinner rolls or some gluten-free tortillas or flatbread to serve it.
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March 24, 2023
Decouple body image from self-worth to find your confidence

In my mid 20s, I volunteered for a programme called Lunch Bunch where women would go into schools to talk to kids about a certain topic. My topic was ‘self-esteem and body image‘.

I should have taken my own advice. I needed all that information and validation myself and yet, here I was, talking as the ‘expert’ for these pre-teens.

The young girls loved the sessions and I loved being a mentor for them on this topic. I was far from an expert, though. I just a woman who thought she ate healthy, worked out and lost weight and felt others should do the same.

While researching for these sessions, I learned about how directly related our body image is to our self-esteem – a concept I had never thought of before and I definitely didn’t apply it in my own life.

According to one source: “Body image and self-esteem directly influence each other and a person’s feelings, thoughts, and actions. If a youth doesn’t like their body or a part of their body (poor body image) it is hard for them to feel good about their whole self (positive self-esteem). The reverse is also true”.

READ MORE | Fit & Fab After 40: How To Overcome Body Image Issues, Low Self-Worth & Low Self-Esteem

Damaging body image

I don’t think at this time in my life, I realized how bad my own body image was and why I was so hard on myself.

But now, as I have started to work on my mindset and as I have begun reflecting on my journey to where I am today, I know how my self-esteem was intricately tied into how I looked and felt in my body.

I never really remember feeling comfortable with my looks. I think as a child and young teen, it was more about not feeling pretty and it really didn’t have to do with my body. It wasn’t until I was in university and gained the ‘freshman 15’ that my self-esteem and self-confidence were affected by how my clothes fit – or didn’t fit – and how I looked at myself in the mirror.

I started Weight Watchers and restricted my calorie intake so much that my lunch was just half a bagel, 1 slice of non-fat cheese and some sliced fresh veggies.

I also started working out at the university gym and hired a trainer. My obsession with restriction and over-exercising had begun. It was also the time when my internal battle began. Throughout the next 20 years or so, I continued to battle with myself.

Despite one diet after another, and cardio session after cardio session, doubled up with weight training, I never felt confident and never loved my body.

READ MORE | [TRANSFORMATION] How Kim Created A Fit Body For Life

Spinning her wheels

I got lucky and married a great guy who constantly told me to set up a photo shoot, no matter what my body looked like. I always answered: “I just need to lose 5 kilos … I just need to get my stomach flatter … I just need to …”

He could never understand why I was uncomfortable with family dinners and nights out with friends, or why it was hard for me to just go for an unplanned meal out or a simple ice cream with the kids.

And he hated that I felt that I to get up every morning to go to the gym for two hours. But I did it all anyway, for years. Yet, nothing changed. Not my body and definitely not my self-confidence.

Then the pandemic hit. Gyms closed and the only retreat to the outside world it seemed was going for walks. On one of those solo walks, I had a long talk with myself. I was 46 years old and I was tired.

I was tired of spinning my wheels. Tired of coaching women to love their bodies and helping them see food as fuel and not as ‘good or bad’, yet, at the same time, putting so much pressure on myself because I should know better and I should do better. Those rules never applied to me.

I was tired of not loving my body and for living with such battered self-confidence. I wanted a goal and I wanted help.

I came home and made the announcement that I was signing up for a fitness photoshoot and hiring a coach.

It is no secret that hiring a coach, especially for something like a photoshoot as the goal, is expensive. I almost chickened out as I had not expected to spend that much on myself. But I can now confirm that every cent was worth it.

There is no price tag you can place on growing your self-confidence and how you view and appreciate your body. It took me 46 years, but I finally got there.

READ MORE | Annestia’s Journey: “I Had To Save Myself From Myself”.

Invest in yourself

Making the decision to invest in myself by hiring a coach and putting a plan together to book a fitness photoshoot was the first step in building myself up and looking at myself differently.

Making myself accountable to someone with more knowledge and an unbiased opinion about me kept me more focused and disciplined than if I did it on my own. It is much easier to make excuses to yourself than it is to someone else who you have to check in with.

My coach also changed my usual sweaty, all-out, body-damaging workouts, which shifted my view about working out. I used to feel that if I wasn’t drenched in sweat and working out hard for two hours, I was not really working out.

With my new programmes, I cut out the cardio for the most part and did strength training for approximately 45 minutes. Did I question this? Was I afraid I made an expensive mistake? Oh yes!

By my coach simply said “where has your extensive and exhausting workouts gotten you?” when I questioned her.

And she was right. They got me nowhere. They just punished my body instead of building it. They forced me to pick myself apart and blame myself for not seeing changes.

READ MORE | 5 Steps To Reboot Your Mindset

The mindset reset

That was the beginning of my mindset shift and I realised that to improve your self-confidence and your body confidence, it has to start with your mind.

I started telling myself that working out was not to just get skinny. I wanted to pay more attention to the muscles moving with each exercise. I wanted to feel my body move and to envision it changing.

I also started to change some of my language around food. The group I was a part of never used the term “cheat meal” but instead uses “free meals” because the connotation of cheat meals means you are cheating on something. But eating off plan is not cheating. Now we eat an off-plan meal, enjoy it and move on.

The typical feelings of guilt and the subsequent punishing cardio session the day after were no longer there.

I started to look at food as more than just fuel or as the enemy. My relationship with food became what many others see it as – an opportunity to bring together friends and family. Eating is about tradition, culture and, sometimes, just fun.

Was it easy to shift this mindset? Absolutely not. But this stage in my life, I no longer wanted food to rule me. I had to make a conscious efforts to get those long-serving thoughts out of my head.

Group think

I also believe in surrounding yourself with people who have the same goals and interests. The group I joined was full of women who had also struggled with food or body image. They were going through or had gone through the same transformation.

I couldn’t believe how many friends I made without ever meeting any of them in person. Many supported me as I got closer to my photoshoot with tips and advice and the encouragement and support I needed.

And the more I focused on my goal of getting to that photoshoot, the more my confidence grew. I dressed better and felt better in my clothes. I accepted compliments without interrupting the people who were making them.

I allowed myself to feel proud of working hard during my workouts, and for my changing relationship with food. I learned when you keep those promises to yourself, your self-love can’t help but explode!

READ MORE | Own Your Happiness – 10 Things To Start Doing For Yourself

Make yourself a priority

We often make excuses and break promises to ourselves. We don’t typically break promises to others but we can easily push ourselves down the priority list. With every day that you don’t break a promise to yourself, you are subconsciously building yourself up!

I made a promise to trust the process with my coach, even though it was different to what I was used to and progress was slower than I wanted. I listened to her advice and trusted the process. More importantly, I never quit.

On 24 September 2021, I walked into the photography studio as one person and I walked out a totally different woman. It was not because I had this massive physical transformation – I had lost about 4 kg and a few centimetres – but I was so proud of myself.

I had put myself first for seven months to reach that point. And I pushed through every struggle and setback for me. I didn’t sabotage my efforts and I never said I can’t do this.

Every day I told myself I deserved to be free from the self-critiques and the skin pinching when I looked in the mirror.

I told myself that my body does not define my worth. My body birthed two babies, carried them for the first few years of their lives, takes me wherever I want to go, and allows me to push through some amazing personal bests in the gym.

When I left that photoshoot, I felt empowered by the accomplishments that had led me there. I felt sexy, strong and beautiful. But it wasn’t my body I was most in love with, it was my confidence and the way I carried my body. And I left there feeling that every girl and woman should feel this good about themselves.

A photoshoot may not be the thing for all, and it doesn’t have to be. But working with your body instead of against it and detaching your body to your self-worth is imperative and priceless.

By Carm Bozzo

About the author: Carm Bozzo is a health and wellness coach for women who are tired of restricting and resenting food and who want to get stronger, leaner and happier. You can find her on IG at @upandlifting

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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March 24, 2023
7 tips to hack your hunger

Weight loss never comes as fast as people would like. While we all have good intentions, the commitment seldom lasts, especially when ravenous hunger strikes during diets.

Hunger is such a mental game but there are ways you can get through to the next meal on your eating plan if you implement these hunger hacks.

READ MORE | Halt Hunger Pangs: The Best Supplements To Suppress Appetite

1. Don’t skip breakfast

Starting your day with breakfast is extremely important as it jumpstarts your metabolism and keeps hunger at bay so you don’t snack through the morning!

2. Sip on something

Between meals when you start feeling hungry, drink more water! Filling up on liquid helps suppress hunger. Ideal options include water, coffee, sparkling waters or unsweetened teas.

If you want something sweet, mix BCAAs into your water – they will also help with muscle recovery and energy! I love making a BCAA slushy when I’m feeling hungry! Just crush some ice in a blender or food processor, add a scoop of BCAAs and a concentrated amount of water to make it sweeter!

Eat your slushy with a spoon to suppress your hunger. It keeps your mouth busy and makes you forget about the feelings of hunger. Eating plain crushed ice can also do the trick!

3. Tend to your teeth

Flossing and brushing your teeth are effective hacks to stave off hunger and avoid snacking between meals. I always keep floss and mini toothbrushes in my car.

This works well when you’re on the road, as we often want to snack while driving in the car. However, giving your mouth a refresh helps to prevent those unnecessary snack attacks, which will likely lead to regret later.

4. Chew some gum

Chewing gum is an extremely helpful hunger hack. Talk about keeping your mouth busy! Just choose sugar-free options. I always have a pack in my car, in my purse, in my gym bag and my lunch box.

5. Move your body

Another amazing hunger hack is to get up and move your body! Go for a walk, do some jumping jacks or squats, or jog in place. You’ll be amazed how it takes your mind off the desire to eat, and a little extra movement never hurts!

6. Slow down your eating

When you eat, it is important to eat slowly and mindfully. Slowing down will help you feel satiated, as does drinking water in between bites.

Setting down your utensils between bites and using a smaller spoon and taking smaller bites also helps your food last longer.

Hoovering down your food will simply fuel your hunger, so rather slow down and enjoy every bite!

7. Keep your mind busy

Keeping busy is helpful, too, as it distracts you from those hunger pangs. Doing chores, shopping, working, or even talking to a friend or family member works wonders. Engaging in any activity will distract your mind and helps train your brain to ignore the hunger queues.

When these hacks don’t work and you need to eat something more, snacking on celery, cucumbers, or pickles offer guilt-free options to tackle those hunger pangs.

In an era of food abundance, hunger is ultimately a choice and a mental game! If you want to make lasting changes to your body, you have to master your mind, and having hunger hacks in your back pocket will make it easier to achieve.

By Kristen Haro, NPC Wellness Competitor

About the author

Kristen Haro is a 44-year-old proud, single mom of two with a career in home building and a side gig as a part-time certified personal trainer. While working out has aways been a part of her life, in my forties she became a bodybuilder and National Physique Committee (NPC) Wellness competitor. She is passionate about health and fitness and completed her own transformation challenge in 2016, which sparked her interest in the industry. She subsequently became a certified personal training and a boot camp coach. Transforming her body left her with a desire to compete and she is in the best shape of her life and is passionate about the sport and healthy living. Kristen has a strong desire to motivate and inspire others to help them believe that they are worthy no matter their age and can achieve any goal they set for themselves. Connect with Kristen on IG @kdmccann2.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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March 24, 2023
Take Back Your Space: Creating A Safer Running World For Women
Women the world over battle with constant harassment and the threat of attacks while trying to run or exercise outdoors.

A new adidas survey involving 9000 runners from nine different countries found that 92% of women are concerned for their safety when going for a run.

The adidas survey found:
- 51% of women are afraid of being physically attacked, compared to 28% of men;
- Over a third (38%) of women have experienced physical or verbal harassment,
- Of those who experienced physical or verbal harassment, over half received unwanted attention (56%), sexist comments or unwanted sexual attention (55%), or have been honked at (53%) or followed (50%).
READ MORE | Five Easy Steps To Start Running

SA women at risk

In South Africa alone, a survey conducted by 1st for Women found that as many as 79% of South African women felt unsafe while running or jogging.

This shockingly high statistic means that running or exercising in public spaces is a freedom that most women are denied due to safety concerns.

“International research highlights the increased threat of physical harm or harassment for female joggers. It’s important to bear in mind that, shocking as this is, the data may not tell the full story as an alarming number of cases go unreported,” says Seugnette van Wyngaard, Head of 1st for Women.

READ MORE | Why It’s Time To Lace Up And Join The Running Revolution

Take back your space safely

“The issue needs to be highlighted so that women can take back their space,” van Wyngaard says. She outlined the following safety tips for women joggers:

Join the Women for Change campaign: Founded in 2016 by Sabrina Walter, this website encourages women runners to participate in virtual races and funds raised through entry fees are used towards charities such as Rape Crisis and the Tears Foundation.

Be aware of your surroundings: Headphones are great for playing tunes that help motivate you while running but they can also block out surrounding sound that could alert you to danger. Try to keep your headphone volume low if you feel you must use them.

Stay in contact: Let someone know when you are going to be running and what route you will be following. You can also check in with them at the end of your run with a simple text message.

Vary the times of your runs: Attacks while you are running are often spontaneous attacks when a perpetrator spots an opportunity. However, predictable patterns are also a safety concern. Try to have some variation in the timing of your runs and avoid running when it is dark or in isolated areas. You could run an hour earlier or later and change up your routine when it comes to the days of the week when you choose to run.

Carry a whistle: You can buy a sports whistle from R60 to R130 and having it on a lanyard around your neck means you can raise the alarm quite quickly if you feel unsafe. The loud noise may also startle your attacker into running away.

Use an app to call for help: Alternatively, there are various mobile or app-based panic buttons available, including the 1st for Women panic button, which you can use in any emergency situation where you feel unsafe.

Run in a group: There’s safety in numbers.

“These are all small steps you can take to ensure your personal safety while keeping your running practice on track,” van Wyngaard concludes.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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March 24, 2023
How I Transformed My Health in My 60s on a Plant-Based Diet

As a young man I was very athletic, playing high school and college football as a wide receiver. That position required a lot of running, and as a result I was in very good shape. I always thought of myself as a healthy eater, so I was surprised by how quickly I started gaining weight after I stopped playing football.

I could never seem to get a handle, despite trying every diet that I could find. My weight continued to balloon, reaching 245 pounds—which, at 5-foot-8, is a lot to carry. At 45, I was diagnosed with Type 2 diabetes.

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Reaching a Dead End

In 2017, I received another troubling diagnosis: full-blown atherosclerosis. My arteries were full of plaque, and an angiogram revealing a 100% blockage in my right coronary artery. Because of issues that prevented me from being able to undergo anesthesia, I was not able to undergo triple bypass heart surgery or have stents put in. I felt that I was at a dead end. In the hopes that it might improve my heart health, my wife and I went vegetarian for six months and then vegan.

Finding a Way Forward

Then, in 2018, I found the Forks Over Knives documentary, which opened my eyes to new possibilities, and also the books by Dean Ornish, MD, and Caldwell Esselstyn, MD, on reversing heart disease. My wife and I had already been vegan for about a year at that point, but we decided to cut out all oil and highly processed foods and go whole-food, plant-based. We had the help of two tremendous plant-based doctors: my cardiologist, Robert Ostfeld, MD, MSc, and George Guthrie, MD, one of the founders of the American College of Lifestyle Medicine. That’s when everything really started to come together for me. Soon afterward, the angina that I dealt with for 10 months finally stopped. Three years ago, my doctors gave me the green light to start exercising again.

Since that day, I have run five half marathons and more than a dozen 5Ks. Today I am 63 years old and have three beautiful granddaughters. Because of my newfound health, I am able to keep up with them (for a few hours, anyway) during our park adventures, running and climbing alongside them. Hopefully, my story inspires someone reading this to see what is possible. Here’s to our health!

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

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March 24, 2023