London’s 11 yummiest vegan comfort foods

From metro.co.uk

‘Ah, you’re a vegan. What’s it like eating rabbit food?’ You’ve probably heard this kind of line if you’re a vegan or occasionally dwell on the plant-based side of life. It’s something that an out-of-touch uncle will bring up at a family gathering, and he’ll probably repeat it because it’s such a classic gag. You’ll get less of this kind of scintillating chat in London, a city where you can indulge in the full gamut of vegan dining. In fact, Londoners are three times more likely to order vegan comfort food than anyone else in the UK. According to Deliveroo, there’s been a 68% increase in vegan food delivery orders in London over the past six months.

While you’re probably more inclined to order-in during these dire, chilly months, actually leaving the house might boost your mood more than festering on your couch will. So, here’s where to head for a greasy, creamy, fried, melted, oozing hug of a meal. Because Uncle Bernie, vegans love junk food too.

                             11 delicious vegan comfort foods to try in London this winter.                                                   (Picture: Cafe Mexicana / Temple of Seitan / The Full Nelson / The Vurger Co / Yorica)

For vegan mozzarella sticks… Unity Diner, Spitalfields

Unity Diner is a one-stop-shop for vegan comfort food. Founded by vegan activist Ed Winters (Earthling Ed), they serve up indulgent mozzarella sticks created from coconut-based cheese with a herby panko coating. If you’re feasting, the hash brown fries and tofish bites are also a tasty treat. The non-profit diner and bar, which has just reopened at a new site in Spitalfields, directs their profits to Surge, a grassroots animal rights organisation. You’ll also be delighted to know that their diner is doggo-friendly.

For vegan burritos… Club Mexicana, Shoreditch

As any comfort food enthusiast knows, burritos are angelic parcels of delectability. It’s a humble dish that packs sauciness, crunch, and heavy carbs into a perfectly-folded parcel, which is particularly comforting when you’re a brutally hungover wreck. So, kick off your seedy Sunday with Club Mexicana’s big brunch burrito, a bulky package of vegan chorizo’, tempeh bacon, triple fried potatoes, black beans, guacamole, salsa, slaw and hot sauce.

For vegan fish and chips… Canvas Café, Brick Lane

Time for the British classic with a plant-based update. Brick Lane favourite Canvas Café serves up cosiness on a plate with their tofish and chips, a meal featuring deep-fried battered tofu and nori with hand cut chips, minted mushy peas and homemade tartare sauce.

For vegan mac ‘n cheese… Temple of Seitan, Hackney

The famed temple might be best known for its moreish array of vegan fried chicken, but you can’t go past their magical mac ‘n cheese. The little bowl of cashew sour cream and parmesan with vegan bacon bits and fresh parsley is a big W when it comes to taste, and a triple-threat when it comes to textures.

For vegan pies… Young Vegans, Camden

For a hand-sized bit of cosiness, Camden Market’s Young Vegans has the dish for you. Try the parmigiana pie that packs a tangy, creamy bite or the chicken katsu curry pie if you’re in the mood for a winter warmer. The pie shop also reveals their weekly specials via their cravings-summoning Instagram account.

For vegan pizza… Yard Sale, Hackney

Pizza chain Yard Sale all started with a backyard pizza oven and a few weekly supper clubs with friends. Last month, they launched their fifth London site, where locals can come to enjoy their sumptuous ‘Texas VBQ’ pizza featuring plant-based chicken nuggos, homemade BBQ sauce, guindilla chillies and vegan mayo. With the opening of their new Hackney branch, they also introduced new line-up of calzones, including a vegan calzone with black beans, vegan mozzarella, pink onions and smashed avo.

For vegan burgers… The Vurger Co, Shoreditch

Vegan burgers are no longer limited to supermarket patties. You know, the last-minute purchase before the Sunday BBQ. The Vurger Co aims to ‘feed the soul’ with their wicked range of vegan burgers. A highlight is the New York Melt, which includes the Beyond Meat patty heaped with double vegan cheese, gherkins and homemade burger sauce.

For vegan waffles… The Full Nelson, Deptford

When it comes to comfort eating, a doughy waffle is right up there. The Full Nelson’s brunch menu includes their chick’n waffles, a wild little dish of southern-fried vegan chicken, sweet waffle and maple syrup. It’s salty, it’s sweet and we think you’ll agree it’s time to eat.

For vegan fried chicken… Biff’s Jack Shack, Shoreditch

The Boxpark eatery make a (cruelty-free) killing with their junky range of jackfruit-based dishes. They pride themselves in their ‘totally filthy’ dishes including their signature jackfruit ‘chicken’ wings double dipped in a panko crumb and fried. Did we mention they’ve also got a melt-in-your-mouth vegan poutine?

For vegan baked goods… Cookies and Scream, Highbury East

Even looking at a visual of oozing chocolate can be as comforting as devouring it. But why stop there? London bakery Cookies and Scream kicked off operations in 2010, going on to make a name for themselves with their decadent selection of vegan cookies, brownies, and donuts. While their original Camden Market store closed down due to a fire, they’re still serving up baked delights at their Holloway Road shop.

For vegan ice cream… Yorica, Soho

Last but not least, it’s one of the most uplifting, satisfying dishes out: ice cream. Vegan Society registered-store Yorica serves vegan ice cream in flavours such as double chocolate cookie, gooey vanilla and banoffee. The brand also sells soft serve, crepes, waffles and shakes which are free from all 14 major allergens, so there’s something for everyone.

https://metro.co.uk/2019/10/26/londons-11-yummiest-vegan-comfort-foods-10988022/

Meera Sodha's vegan recipe for coconut flatbreads with garlic pepper mushrooms

From theguardian.com/food

A simple flatbread, laced with coconut creaminess and topped with garlicky mushrooms

Coconuts have been arriving on our shores for more than 400 years, long before the EU was even a twinkle in the eyes of policymakers. I hope that they will continue to visit us beyond Brexit, not least because, in yoghurt form, their creaminess makes for a super-soft, two-ingredient flatbread that can be thrown together in minutes and will happily play host to any number of toppings. In today’s recipe, that topping is some mushrooms fried with garlic and pepper, which are practically Brexit-proof, if you pick your own.

                     Meera Sodha’s coconut yoghurt flatbreads with garlic mushrooms

Photograph: Louise Hagger/The Guardian. Food styling: Emily Kydd. Prop styling: Jennifer Kay 

Coconut yoghurt flatbreads with garlic pepper mushrooms

Prep 15 minCook 1 hr 10 minServes 4 as a starter

200g plain flour
Salt
220g coconut yoghurt, plus 3 tbsp extra for serving
Rapeseed oil
600g mixed mushrooms, sliced
4 fat garlic cloves, peeled and crushed
1 tbsp dry white wine or sherry
½ tsp black pepper
2 tbsp flat-leaf parsley, roughly chopped
Lemon wedges, to serve

In a large bowl, stir the flour and a quarter-teaspoon of salt, then add the yoghurt and stir until the mixture comes together into a sticky ball. Lightly flour a work surface, tip the dough out of the bowl and knead for a couple of minutes. Separate the dough in four balls and roll each one into 15cm-20cm rounds, coating them with a little flour, if need be.

Get a large, non-stick pan nice and hot over a medium heat, cook each flatbread for three minutes on one side, then turn and cook for another three minutes until you can’t see any doughy spots. Keep warm under foil.

When you’ve finished cooking the flatbreads, wipe the pan clean of any flour, then add a tablespoon of oil and put it on a medium heat. Add a third of the mushrooms in one layer, leave to fry for a couple of minutes until bronzed and reduced – this should take about six to eight minutes – then tip on to a plate and repeat with the rest of the mushrooms in two more batches, always making sure you don’t overcrowd the pan.

Once all the mushrooms are cooked and on the plate, add another two tablespoons of oil to the pan and fry the garlic for a minute until golden and turning sticky, then return all the mushrooms to the pan. Add the sherry, half a teaspoon each of salt and ground black pepper, then stir through the remaining coconut yoghurt. Leave everything to come together for a couple of minutes before stirring through the parsley.

Distribute the mushrooms across the flatbreads, squeeze over a little lemon and serve with extra coconut yoghurt, if you wish.

https://www.theguardian.com/food/2019/oct/26/vegan-coconut-flatbreads-with-garlic-pepper-mushrooms-meera-sodha-recipe

The Vegan Future of Footwear

From livekindly.co

The launch of Sainsbury’s new vegan shoe range follows Marks & Spencer’s own-brand range featuring 350 styles earlier this year. The high street retailer stepped into vegan footwear following consumer research.

“After increased customer interest in veganism and a rise in online searches for related products, we decided to investigate the possibility of expanding our vegan-friendly offering into footwear and accessories,” said Rachel Smith, senior footwear technologist at Marks & Spencer.

Mainstream fashion brands are also paying attention to the rising demand for vegan shoes. Sustainable designer Stella McCartney has partnered with Adidas a number of times, creating vegan version of the iconic Stan Smith sneaker. Adidas has also worked with environmental charity Parley for Oceans to launch shoes made from reclaimed ocean plastic.

Canadian brand Call It Spring launched a new vegan range earlier this year. Later this month, like Sainsbury’s, the brand will embrace sustainable materials. The new collection will feature microsuede, jersey, and “shearling” lining made from recycled water bottles, insoles made from algae, and vegan leather with a lower carbon footprint than polyurethane, a common material used to make faux leather.

According to a report from retail data and technology company EDITED, shoes represent 73 percent of all new vegan fashion purchases. The study also found a 52 percent increase in new products labelled “vegan” across 40 major retailers.

Love Our Planet Footwear prices range from £35-50 and are available online.

https://www.livekindly.co/vegan-shoes-sainsburys/

Vegan Shoes Just Launched at Sainsbury’s

From livekindly.co

UK retailer Sainsbury's just launched Love Our Planet Footwear, a vegan shoe brand featuring sustainable materials like recycled polyester

Sainsbury’s has launched a range of vegan shoes made from sustainable materials.
The new Love Our Planet Footwear brand featured styles from Chelsea boots to hiking shoes and sneakers. Everything is not only free from fur and leather, but also eco-friendly. All polyester materials used in the collection consist of at least partly recycled polyester. The shoelaces are made from plastic bottles and water-based PU. The outsoles are made from 100 percent TRP (thermoplastic rubber).

Additionally, the boxes are eco-friendly. The packaging is made from recycled paper and features soy-based ink. Love Our Planet is also manufactured under full social and environmental compliance for a fair price.

https://www.livekindly.co/vegan-shoes-sainsburys/

5 Vitamins Vegan Athletes Need, According To A Nutritionist

From bustle.com

It's a myth that vegan people can't get all the nutrients they need to function as both a person and a high level athlete. As a vegan personal trainer myself, it's been my experience that vegan athletes I've trained pay way more attention to their nutrition than many non-vegan athletes. This attentiveness actually gives vegan athletes an edge in many respects, because they know the importance of fuelling their bodies for performance and need to do so in an intentional way. But if you're new to getting your nutrition as a vegan athlete, or even if you're a seasoned vegan athlete who could use a refresher, there are always important things to learn about what your body needs.

"Being an athlete, it is important that you do not have any deficiency in your body that keeps you from performing well in your sport," certified holistic nutrition consultant and founder of Gut of Integrity Stephanie Papadakis tells Bustle. In addition to knowing what nutrients your body needs to fuel your best athletic performance, Papadakis also says that combination is key. Combining beans and legumes with grains, combining grains with nuts and seeds, and combining nuts and seeds with beans and legumes are all ways to get your nutrition in.

                                                          Chatchy4406_Shutterstock

So if you want to improve your performance as a vegan athlete, the five nutrients below should help you do just that.

1. Vitamin B12

For peak brain and nerve function, making sure you get enough vitamin B12 is the way to go. Not only is this nutrient involved in helping to make DNA, but it helps keep your blood and nerve cells healthy, according to the National Institutes of Health.
For athletes, this vitamin is especially important, Papadakis tells Bustle. "A deficiency can affect strength and power performance if these fibres are altered," she says. "If transmission of nervous signals are interrupted, reduced muscular function can occur." And as an athlete, reducing muscular function is the last thing you want. Supplemental forms such as methylcobalamin and nutritional yeast that includes B12 can be essential for vegan athletes.


2. Vitamin D3

Because vitamin D is produced by interactions between your skin and the sun, many people — vegans and non-vegans alike — don't realize that you also need Vitamin D that comes from your diet. In addition to its role in preventing osteoporosis by reinforcing your bone structure, Papadakis tells Bustle that "a strong supply of vitamin D strengthens your immune system, prevents muscle weakness, and reduces your risk of injury by lowering inflammation."

                                                                Lopolo/Shuttertstock

As for what foods you should get them from, Papadakis suggests mushrooms and fortified orange juice, non-dairy milk, and cereals. "And don’t be scared of supplements," Papadakis adds, because "when taken properly, under the guidance of a nutritionist, they will drastically improve your performance in a way you never thought possible."

3. Iron

More than just for Tony Stark, iron is absolutely essential at making sure that your cells can transport oxygen to all your tissues. Because cells expend energy to do this, a deficiency in iron can create extra work for your body. Along with extra work comes extra fatigue. And fatigue isn't fun for anyone, especially when you're trying to perform well in your sport. But when it comes to consuming (as well as pumping) iron, Papadakis has got you covered: "Best plant sources include legumes, grains, nuts and seeds, tomatoes and Swiss chard."

4. Zinc

Developing or maintaining a robust immune system is important for anyone, and athletes often especially loathe getting sick. Because when you're sick, your training performance often plummets, and then you have to take some dreaded time off from your sport. To help prevent this, make sure you've got zinc in your diet, Papadakis says.
"Adequate zinc is necessary for the body to repair tissue and eliminate oxidative stress from heavy training," she tells Bustle. So get ready to chomp down on beans, lentils, nuts, seeds, whole grains, and soy to make sure your immune system is in as great shape as your muscles. An added bonus: beans and lentils are also good sources of iron, so you'll be feeding two birds with one scone!

5. Omega-3 Fatty Acids

If one of the reasons you love working out is because of that mood boost it can give you, then you'll definitely want to make sure you're getting all your omega-3s. These essential fats help with mood stabilization and optimal brain function, And because omega-3s also help combat inflammation, Papadakis says getting an adequate supply can "help shorten recovery time from intense training." So if you're looking to increase the effectiveness of your recovery between workouts, Papadakis tells Bustle that you should be looking to integrate walnuts, flaxseed, avocado, and algae into your diet.

But all of this advice isn't only important for vegan athletes. All athletes need to pay especially close attention to their nutrition to maximize their performance. To keep reaching your goals, Papadakis says, make sure to "eat a colourful variety of plants every day." And who could complain about colourful plants? Not this vegan athlete, that's for sure.

https://www.bustle.com/p/5-vitamins-vegan-athletes-need-according-to-a-nutritionist-19222198

The art of communication: Better ways to talk about being vegan

From veganfoodandliving.com

Georgia Bamber suggests some top tips to help communication and avoid confrontation

It’s funny. Before I went vegan, I rarely had conversations with anyone about my diet, and certainly nobody ever asked me about it. Other than perhaps sharing a few recipes or restaurant tips, it wasn’t really up for discussion. Nobody cared what I ate and I didn’t care to share.

That all changed as soon as I went vegan. Now pretty much everyone I meet asks me about my diet. Daily, I find myself in conversations, sometimes with complete strangers, about the ins and outs of what I eat and why I eat it.

Vegan conversations come up a lot. People notice I am not eating animal products and they ask why.

Also, I have to admit, I do have a tendency to drop my veganism casually into conversation when I meet new people. As the old joke goes, “How can you tell if somebody is vegan? Don’t worry, they’ll tell you.”

I know I am not alone in this. We vegans seem to have this strange compulsion to let other people know that we are vegan. I guess it is because once your eyes have been opened to the realities and consequences of eating meat and dairy, it is hard to sit back and watch the rest of the world carry on with business as usual. It feels almost impossible not to speak out.

The net result is that most vegans end up having a lot of conversations about why they are vegan. This is a good thing. In fact, it is a great thing. The benefits of veganism are so enormous that it would be a crime not to share them, right?

The only problem is that not all of these plant-powered conversations go well. A lot of people don’t want to hear the facts, they don’t want to hear about what you know. They can get defensive, arguments can brew and erupt, and friendships and even partnerships can be broken.

Over the years, vegans have got a bad rap for being outspoken, intrusive, even rude. We are a passionate bunch and often-times I think we get so caught up in our emotions and the need to right the world that the subtle art of communication flies out the window.

If you want to share the vegan message effectively, and if you want to be able to live in greater harmony with non-vegans, you need to learn how to communicate well. It will save a lot of hassle and heartache and make it much more likely that people will be receptive to what you have to say.

Here are a few tips to help you fine tune your communication skills and talk with confidence and understanding.

Timing

In life, timing is everything, and the same holds true for having a constructive conversation. The golden rule for most vegans is not to talk about being vegan while people are eating. Nobody likes to hear negative things about their food. It puts their defences on high alert and will never lead to a successful conversation. Of course your choice to be vegan almost inevitably comes up whenever you are ordering or eating, and so do questions about those choices. A great way to get around this little conundrum is to say something like “I’d love to talk about this with you, but you probably don’t want to hear about it while you are eating, so ask me again after the meal.”

Also, try not to be the one who instigates the ‘vegan’ conversation. Let it come up naturally or wait until you are asked a question. People react so much better when they are the ones who brought the topic up.

Know your audience

When having a conversation, but especially about something as potentially contentious as veganism, it is important to adapt your message to the audience. Put yourself in the other person’s shoes for a minute. Have a think about how they see you and how they hear your message. Are you speaking to them in a way that will be well received? Would you like to be spoken to that way?

And always remember that you are not your audience. Whoever you are speaking to will have different perspectives and values to you. When you are aware of these differences you are much more likely to have a productive conversation. For example, if someone is interested in hearing about the health benefits of veganism, don’t talk to them about animal rights. It is not what they want to hear. Tailor your conversation to the person.

Conversations, not lectures

Nobody likes being told what to do. Nobody likes to be spouted at, or railroaded. Have a conversation with people, don’t lecture them. Be friendly and personable, listen and ask questions. In essence, converse, don’t monologue (or rant).

Be empathetic

Unless you were born to vegan parents and raised from day one as a vegan, there was a time in your life when you ate animal products. When we get caught up in trying to spread the plant-powered message, sometimes we forget that we once stood in the meat eater’s shoes.

When you get frustrated or angry that someone isn’t listening to you or hearing your opinions, cast your mind back to your pre-vegan days. How did you feel about the vegan message? What made you change your mind? How long did the journey take? This might help you tap into your empathetic feelings and help you communicate in a more understanding and effective way. A great way to connect with people is to share your own story. Tell them about your journey to going vegan.

Let the food do the talking

We all know vegan food is delicious. So why not let your food do the talking? When people experience first hand how good vegan food can be, the lifestyle seems much more possible and defences drop. It’s hard to argue when you are chowing down on a super tasty, guilt-free veggie burger, or tucking into some double choc almond milk ice-cream. If you have friends you would like to introduce to the vegan message, try taking them to a vegan restaurant or invite them over for a fabulous vegan meal. Wow them with vegan cuisine and it just might pique their interest.

If none of these tips are working and you find yourself in a hostile conversation, probably the greatest skill is to know when to walk away. Some people don’t want to listen and never will. Don’t waste your breath or energy. There are plenty of people who will be interested and appreciate what you have to share. Focus your attention there.

https://www.veganfoodandliving.com/the-art-of-communication-better-ways-to-talk-about-being-vegan/

What is a vegan keto diet?

From medicalnewstoday.com

A vegan keto diet is a plant based version of the popular ketogenic diet.

A ketogenic, or keto, diet is a very low carbohydrate diet. People following this diet plan get most of their energy from fats and protein.
Vegan diets are free from animal products, which means that they tend to be relatively high in carbohydrates. As a result, following a keto diet can be more challenging for vegans. However, with careful planning, it is possible.

In this article, we explain how to follow a vegan keto diet and discuss the potential benefits and risks.

What is a vegan keto diet?

The vegan keto diet significantly restricts carbohydrate intake and only allows plant based foods. It is high in fats, contains adequate amounts of protein, and does not include any animal products.

The macronutrient ratios for this diet are approximately:

• Fat: 55–60%
• Protein: 30–35%
• Carbohydrates: 5–10%

For people who consume 2,000 calories a day, that equates to a carbohydrate intake of just 25–50 grams (g).

When the body does not have enough carbohydrates to use for energy, it enters a state of ketosis in which it has to burn fat for energy.
Many people follow this diet to lose weight and reduce their total body fat.

Individuals who follow a standard keto diet tend to make up most of their fat intake from animal foods, which are high in fat and protein but low in carbohydrates.
As vegans do not consume animal products — including meat, fish, eggs, and dairy — they must eat plenty of high fat, plant based foods to enter ketosis.

Benefits

To date, there is no research examining the benefits or risks of a vegan keto diet. However, several studies have separately explored the effects of a vegan diet and those of a keto diet.
A 2014 randomized controlled trial investigated the effects of a vegan Atkins diet (or eco-Atkins diet). The Atkins diet is similar to a keto diet, as they both restrict carbohydrate intake and cause ketosis.
In the 6 month study, participants ate either a low carbohydrate vegan diet or a high carbohydrate vegetarian diet, which included eggs and dairy.
These diets comprised 26% and 58% of energy from carbohydrates, 31% and 16% from protein, and 43% and 25% from fat, respectively.
The researchers reported that those following the low carbohydrate vegan diet experienced more significant weight loss and reductions in:

• low density lipoprotein (LDL) cholesterol
• total cholesterol
• triglyceride levels

This finding indicates that very low carb vegan diets may improve the risk factors for heart disease.

Other possible benefits of a vegan diet include a reduced risk of diabetes and some cancers.
A 2014 study of more than 96,000 people indicated that vegans have:

• a 75% reduction in the risk of high blood pressure
• a 47–78% lower risk of type 2 diabetes
• a 14% lower risk of developing cancer

The study found that while all vegans experienced a reduced risk of heart conditions and mortality from cardiovascular problems, the risk reductions were more significant in males than in females.
Individuals following a vegan diet also tend to have a lower body mass index (BMI) than non-vegans, with research indicating that BMI gets higher as the number of animal foods in the diet increases.
Research has also shown that vegans gain less weight than omnivores as they age.

A review of 12 studies found that those following a vegetarian or vegan diet for an average of 18 weeks lost about 4.4 pounds (2 kilograms) more than non-vegetarians. Vegans also lost more weight than vegetarians, who ate dairy and eggs.
When it comes to the keto diet, the main benefit appears to be rapid weight loss. A 2012 study involving children and adolescents with obesity found that other benefits include reductions in fat mass, waist circumference, and fasting insulin levels.

The authors of a systematic review suggest that a low carbohydrate diet, such as the keto diet, may reduce some of the major risk factors for heart disease, including:

• hypertension
• LDL cholesterol
• triglyceride levels

Risks

A vegan keto diet is more restrictive than a standard keto diet or a regular vegan diet, so people should take extra care when planning meals. They may encounter the risks of both diets.
According to a 2019 paper, researchers are aware of the short term effects — those lasting up to 2 years — of a keto diet. However, the long term health outcomes are uncertain because of the lack of available research on the subject.

One of the disadvantages of the keto diet is that some people may find it difficult to sustain such a low carbohydrate intake.
The health risks of a keto diet include:

• constipation due to lack of fibre
• heart disease due to too much saturated fat
• kidney stones
• low blood pressure
• nutritional deficiencies

The keto diet is not suitable for some groups of people, including those who are pregnant or breastfeeding or have:

• a history of disordered eating
• diabetes
• gallbladder conditions
• liver problems
• pancreas problems
• thyroid disorders

When adapting to the keto diet and entering ketosis, people may develop "keto flu," which may cause:

• difficulty concentrating
• dizziness
• headaches
• low energy
• mood swings
• muscle cramps
• sleep problems
• stomach upset, including nausea and diarrhoea
• weakness

Following a vegan diet can provide many health benefits, but only if people plan their diet well. The Academy of Nutrition and Dietetics state that appropriately planned vegan diets are healthful for all stages of life and contain all the nutrients necessary for health.
Without careful planning, however, vegan diets can be low in essential nutrients, such as:

• calcium
• iron
• omega-3 fatty acids
• vitamin B-12
• vitamin D
• zinc

Those following a vegan keto plan should consider taking vitamin and mineral supplements to ensure that they get enough essential nutrients. They should also consult their doctor before beginning the diet.

Foods to eat

Those on a vegan keto diet can eat the following foods:

• tofu
• tempeh
• soy milk
• sugar free coconut yogurt
• vegan butter
• soy and nut based cheeses
• nuts and nut butters
• seeds
• oils, including coconut oil, olive oil, avocado oil, and nut oils
• coconut milk and fresh or dried coconut
• avocado
• small quantities of berries
• non-starchy vegetables, such as:
  • leafy greens
  • broccoli
  • cauliflower
  • cucumber
  • mushrooms
  • peppers
  • zucchini

seaweed, including:

• nori
• kelp
• dulse

stevia

condiments, such as:

• salt
• pepper
• spices
• lemon juice
• fresh herbs
• nutritional yeast

coffee and tea

Foods to avoid

On a vegan keto diet, a person will need to avoid vegan foods that are high in carbohydrates, including:

• grains and starches, such as:
  • bread
  • oats
  • quinoa
  • pasta
  • rice
  • baked goods
  • breakfast cereals
• starchy vegetables, including:
  • carrots
  • corn
  • potatoes
  • sweet potatoes
  • parsnips
  • peas
  • beets
  • squash
• legumes, which include:
  • beans
  • chickpeas
  • lentils

almost all fruits and fruit juices, except avocado and limited amounts of berries

sugary foods and drinks, such as:

• maple syrup
• agave syrup
• soda
• juice
• barbecue sauce
• sports beverages

processed and packaged foods

alcohol

People on a vegan keto diet will also avoid all animal products, including:

• meat
• fish
• eggs
• gelatin
• honey
• dairy, including:
  • cheese
  • milk
  • yogurt

Summary

A vegan keto diet is a very low carbohydrate diet that avoids the intake of animal products.
It may offer some health benefits, such as rapid weight loss and a reduction in body fat. Similar to a vegan diet, a vegan keto diet may provide some benefits to heart health.

However, it is a highly restrictive diet that is not suitable for everyone. The diet carries certain risks, including the possibility of developing nutritional deficiencies.

Some people may also experience adverse effects, such as headaches and fatigue, in the early stages.
It is vital to plan a vegan keto diet carefully and to take nutritional supplements to avoid deficiencies.

Due to the restrictive nature of this diet, people who wish to try it should speak to a doctor first.

https://www.medicalnewstoday.com/articles/326729.php