Rooted Vegan Kitchen

09/03/2025

📌 Small Daily Habits = Big Health Changes!

What’s one healthy habit you swear by?

Wellness isn’t about perfection—it’s about consistent small steps! 💡

✨ Drinking more water
✨ Prioritising whole foods
✨ Moving your body daily (wherever I am, I love to walk & explore - this is my one consistent daily habit) 🌼🚶‍♀️
✨ Practicing mindful eating

What’s one healthy habit that’s changed your life? Share below! 💬

08/03/2025

💚👌

08/03/2025

Today, we celebrate the strength, resilience and achievements of women everywhere. 🌍

✨ Whether you're on a health journey, embracing plant-based living, or simply striving to feel your best, remember—you are powerful, capable, and worthy of thriving. 💪🌱

Here’s to supporting, uplifting, and nourishing ourselves and each other—inside and out. 💚

Tag a woman who inspires you today! ⬇️ .haddad8

04/03/2025

Struggling with meal planning? Let me help!"

Not sure what to cook this week?

I can create personalised meal plans to help you feel your best without the stress. 💚

Here is what you will get:

🌱 Plant-based, whole-food recipes (breakfast, lunch, dinner, snacks)
🥑 Balanced meals for energy, digestion & hormones
⏳ Easy-to-follow & time-saving
📝 Shopping list for the chosen time period of your plan

✨ DM me to get started!

04/03/2025

🥞✨ Happy Pancake Day! Try These Healthy, Plant-Based Pancakes that can be enjoyed at any time throughout the day ✨🥞

Who says Pancake Day can’t be delicious and nourishing?

These fluffy, plant-based pancakes are packed with fibre, protein and natural sweetness—no refined sugar or dairy needed! 🌱

🥞 Easy Vegan Oat & Banana Pancakes
✔ Gluten-free
✔ No refined sugar
✔ Full of fibre & plant-based goodness

✨ Ingredients:
✅ 1 cup oats (blended into flour)
✅ 1 ripe banana (mashed)
✅ ¾ cup almond or oat milk
✅ 1 tbsp flaxseed + 3 tbsp water (flax egg)
✅ 1 tsp cinnamon
✅ 1 tsp baking powder
✅ 1 tsp vanilla extract

🥄 Instructions:
1️⃣ Mix the flaxseed with water & let sit for 5 min to create a flax egg.
2️⃣ Blend oats into a flour consistency.
3️⃣ In a bowl, mix mashed banana, flax egg, milk, vanilla, cinnamon, and baking powder.
4️⃣ Stir in oat flour until combined. Let sit for a couple of minutes.
5️⃣ Cook in a non-stick pan over medium heat for 2–3 minutes per side.

🍓 Topping Ideas:
✨ Fresh berries & coconut yogurt
✨ Drizzle of maple syrup or almond butter
✨ Chopped nuts & a sprinkle of cinnamon

Enjoy a stack of goodness today!

PS. You can easily swap out the oat flour for other plant-based, healthy flour options, depending on what you have to hand or prefer:

🌾 Whole Wheat Flour – Adds fibre
🥥 Coconut Flour – More absorbent, so use less (about ⅓ cup instead of 1 cup oats) and add extra liquid
🌰 Almond Flour – Makes pancakes moist & slightly dense, great with a mix of another flour
🍚 Brown Rice Flour – A good gluten-free option with a mild taste
💛 Chickpea Flour – High in protein and works well for a slightly savory twist

Who’s flipping pancakes? 🥞⬇

03/03/2025

"Small Daily Habits = Big Health Changes! What’s one healthy habit you swear by?"

Wellness isn’t about perfection—it’s about consistent small steps! 💡

✨ Drinking more water: I drink at least 2 litres of water every day however this is personal to each individual depending on your body type and how active you are throughout the day, and of course whether it is Summer or Winter

✨ Prioritising whole foods: I pay attention to eating different food categories every day so that the body gets its fair share of good wholesome nutrition (fruits, vegetables/salads, grains, nuts & seeds and healthy fats)

✨ Moving your body daily: I walk a minimum of 10,000K daily. This may not necessarily be all at once due to daily activities and appointments, however I make it a priority to walk a little after each main meal of the day to promote good digestion. Of course with all movement practices, this also promotes flexibility for our muscles and joints as well as getting our blood pumping around our key organs

✨ Practicing mindful eating: ensuring that during meal times we pay full attention to what we are eating meaning perhaps talking less, switching off tv and other gadgets allowing you to fully be present in the moment to enjoy what is on your plate 🍝

What’s one healthy habit that’s changed your life? Share below! 💬

03/03/2025

Simple, natural and nurturing - what more could we want (did I mention FREE)? :).

Sometimes the best wellness tools are completely free—nature, connection, nourishment, being present. 🌿✨ What simple, free practices help you feel your best? Drop them below! 👇

01/03/2025

Here is a hearty, quick & easy Plant-Based Lentil Soup Recipe ready for the weekend.

Nothing says cozy like a warm bowl of lentil soup!

Packed with protein, fibre and nourishing spices, this recipe is perfect for meal prep whether you want to enjoy it at the weekend or plan and prep for the week ahead. 🍲

✨ Ingredients:
✔ 1 can lentils of your choice (rinsed) (I used canned green lentils)
✔ 1 carrot (chopped)
✔ 1 celery stalk (chopped)
✔ 1 tsp olive oil
✔ 1 tsp truffle oil
✔ 1/2 cup finely sliced white cabbage
✔ 1 tsp turmeric
✔ 1 tsp cumin
✔ Black pepper to taste
✔ 4 cups vegetable broth

🥄 Instructions:
1️⃣ Sauté cabbage carrot, and celery in oils until soft.
2️⃣ Add lentils, spices and broth. Simmer for 25 minutes.
3️⃣ Blend slightly for a creamy texture or leave chunky. Enjoy!

Would you try this? 💚

28/02/2025

🌱Here are some Simple Food Swaps for Better Energy & Digestion when struggling with low energy or bloating.

Try these 3 simple food swaps for a quick health boost!

1️⃣ Refined grains → Whole grains 🌾 Swap white rice for quinoa or brown rice to get more fibre and steady energy levels.

2️⃣ Sugary snacks → Nuts & seeds 🥜 Walnuts, flaxseeds and almonds keep you full and support brain health.

3️⃣ Dairy milk → Unsweetened almond or coconut milk 🥛 Gentle on digestion and naturally anti-inflammatory!

Which of these swaps do you already make?👇

27/02/2025

So very true

26/02/2025

Delicious & nutritious red lentil and spinach wraps/pancakes/ crepes 😋

Makes 6

🥑1 cup red lentils soaked overnight and then well rinsed and drain
🥑1 1/4 cold water
🥑pinch of salt, black pepper, 1 tsp truffle oil
🥑1/2 tsp minced dried herbs and spices of your choice (curry powder or Italian herbs)
🥑1 cup fresh spinach leaves
✅put all ingredients in a high speed blender and mix until smooth
✅spray some oil in a frying pan and put a ladle of mixture to cover the bottom of the pan
✅cook for 2 minutes before turning over and cooking for a further 2 minutes

Enjoy with you favourite fillings 😋

26/02/2025

5 Anti-Inflammatory Foods we should include in our daily eating habits......

Inflammation is at the root of many health concerns—joint pain, fatigue, brain fog, and even hormone imbalances. The good news? Food can be your best defense! 🌿✨

Here are 5 anti-inflammatory powerhouses to include in your daily routine:

🥕 Turmeric – This golden spice contains curcumin, a powerful anti-inflammatory compound. Pair it with black pepper to boost absorption!

🍓 Berries – are packed with antioxidants that help fight oxidative stress & keep your cells healthy.

🥬 Leafy Greens – Spinach, kale, Swiss chard are rich in vitamins, minerals & phytonutrients that reduce inflammation & support overall well-being.

🌱 Flaxseeds – are loaded with omega-3s & lignans, which help balance hormones & keep inflammation in check. Add to smoothies or oatmeal!

🌰 Walnuts – A great source of omega-3s, which are essential for brain health, heart health & reducing chronic inflammation.

Kickstart your day with this delicious smoothie (or even make it into a hearty smoothie bowl), incorporating some of the above anti-inflammatory ingredients:

Ingredients:
✔ 1 cup mixed berries
✔ 1 handful spinach or kale
✔ 1 tbsp ground flaxseeds
✔ ½ tsp turmeric powder + a pinch of black pepper (for better absorption)
✔ 1 cup unsweetened almond or coconut milk
✔ ½ frozen banana (for natural sweetness)
✔ ½ tsp cinnamon (optional, for extra anti-inflammatory benefits)
✔ 1 tbsp walnuts (for a creamy texture & omega-3 boost)

Instructions:
1️⃣ Add all ingredients to a blender
2️⃣ Blend until smooth and creamy
3️⃣ Pour into a glass, sip, and enjoy the anti-inflammatory goodness!

💚 Pro tip: For an extra protein boost, add a scoop of your favorite plant-based protein powder.

If you are looking for a healthy FREE One Week Meal Plan, go to:
https://rooted-vegan-kitchen.kit.com/9ab92172af

26/02/2025

Food is truly the honest form of 'medicine'.....who agrees and why?

What do you think? Let’s discuss!

21/02/2025

As mentioned in an earlier post this week, since taking some time out from social media to focus on the self as well as loved ones, I have had one major realisation.

❓

✅FOOD IS MEDICINE🥑

I have tracked everything I have eaten and journaled how the food has made me feel, both physically and mentally, the impact on my energy and mood resulting in me identifying what works well and what not so!

I understand that all of our bodies are different and react in different ways to food such as like and dislikes, food intolerances etc, however with this in mind, and through my many years of experience in the 'Plant-based food' and 'Nutrition' world, I have created something truly inspiring and insightful to help you kickstart your own journey into health and wellbeing.

WHAT'S ON OFFER❓

I have created a FREE 7 day Plant-based Meal Plan using nutrient-dense, whole foods that will assist you in making small food and lifestyle changes, with the aim of aiding you in achieving some truly inspiring health goals, which are:

✅Reduce inflammation
✅Balance hormones
✅Boost energy

🥑The meal plan includes a shopping list to help you create these filling, nutritious and delicious meals, smoothies and snacks.

This is totally FREE and can be yours simply by going to:
https://rooted-vegan-kitchen.kit.com/9ab92172af
OR comment 'YES PLEASE' below to receive your meal plan ⬇⬇⬇

19/02/2025

Good morning everyone 🌼

It has been a little while since I last shared.

I have taken some time out to kick start 2025 by paying attention to my own health journey and it has certainly been an interesting, insightful, nurturing and a healing 5 weeks that many lessons have been learned and, although feeling much better and stronger for this 'time out', there is still some way to go.

In addition to this, lately, I’ve been reflecting on the deep responsibility that comes with caring for others—especially our elderly loved ones. It’s a beautiful, meaningful journey, but it can also be emotionally, mentally, and physically exhausting and until you are in this position, no one can truly understand this specific journey you are on, which can sometimes feel lonely and isolating!

💛 We give our time, our energy, our hearts.
💛 We hold space for their needs, emotions, and well-being.
💛 We navigate the challenges of balancing our own health while caring for theirs.

But here’s the truth: You cannot pour from an empty cup.

It’s easy to neglect our own self-care and healing when we’re focused on others, but caring for yourself is not selfish—it’s essential and that is why, amongst my caring role, I have had to take time out to focus on me.

🌱 Take the time to nourish yourself.
🧘‍♀️ Prioritise rest, movement, and mindful moments.
🥗 Fuel your body with healing, whole foods.
💬 Reach out for support when you need it.

Caring for others starts with caring for YOU. You are worthy of the same love and care you so freely give to others. 💚

👉 How do you take care of yourself while caring for others? Share below—I’d love to hear! ⬇️

23/01/2025

Wow what great news. I wish all airlines especially Virgin Atlantic would follow suit 🙏

With global interest in Veganuary reaching new heights Emirates has observed a 40% increase in customer demand for plant-based meals. In response, the airline plans to roll out a variety of new vegan dishes in 2024, both onboard and in lounges, further expanding its 'vegan vault,' which already boasts over 300 carefully crafted plant-based recipes.

“Refined vegan cuisine is an important consideration at Emirates, as numbers of vegan customers continue to rise globally, and many non-vegan customers opt for vegan cuisine when flying, as a lighter option often considered easier to digest.” the major airline said in a statement.

“Emirates continues to expand its portfolio of vegan cuisine by workshopping new dishes made with innovative ingredients, such as a lookalike solid egg substitute made entirely from legumes, which packs a tasty and nutritional punch for Emirates customers, as well as adding curated vegan meals for children, and new dishes onboard and in lounges.” they added.

Emirates offers a variety of vegan delights across all classes, some options include:

Economy: Enjoy dishes like chickpea crepes, tofu tikka masala, or kale stew, paired with desserts like coconut mousse or chocolate pudding.
Premium Economy: Savor jackfruit curry or squash chestnut stew, followed by chocolate tofu cheesecake or raspberry parfait.
Business: Indulge in roasted cauliflower or tofu ragout with glass noodles, finishing with coconut pineapple cake or chocolate cheesecake.
First Class: Relish polenta cake or aubergine curry, with desserts like rhubarb charlotte or warm chocolate fondant.

Vegan options are available to order and pre-order onboard, as well as in Emirates Lounges.

Follow for all the latest vegan news, entertainment, and more.

Image credit: Emirates



(vegan, vegan news)

07/01/2025

Ok so even though today is 2C in the UK, the sun is shining and I fancied something light for brunch (still suffering with jet lag so my timings are all over the place).

So I made this delicious avocado and cucumber sushi rolls with a side of edamame beans with a sprinkling of sea salt and it was yummy and feeling full right now.

These are so easy to make and you can add any filling you like, so get creative and share your favourite fillings 🫛

04/01/2025

Kicking off Veganuary can be daunting when you don’t know what to eat however, on a weekend where we are expecting ‘arctic’ weather with temperatures below zero, what better way to kickstart the day with a warm bowl of this Russian Borscht Cabbage soup, packed with lots of nutritious veggies and chickpeas for protein.

If you want the recipe, comment ‘RECIPE’ below ⬇️ ⬇️⬇️

For a personalised meal plan to assist you on your journey to eating nutritious plant based foods, comment ‘MEAL PLAN’ below 👇👇👇 and I will be in touch 🌱