Quinoa Start

Did you have quinoa for breakfast before? It’s not something you will think of as a breakfast, but it’s actually a perfect start of your day. Quinoa is super healthy! It’s high in protein and also contain sufficient amounts of all nine essential amino acids. That is not all, it also contains magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and it’s high in fiber. Oh and it’s gluten free! I often cook some quinoa in the beginning of the week and keep it in the fridge. This way I can use it in salads etc. during the week, but also for this recipe. Quinoa is actually a seed and it has quite a neutral taste, this is why it’s perfect to enjoy in savoury and sweet dishes. I’m sure that if you’ve had quinoa before, you probably had it for lunch or dinner in a savoury dish, but why not try it like this?

QUINOA START 

Serves: 1 

1 cup quinoa (cooked)
1/2 cup oat milk
2 tbs porridge oats
1 tbs maple syrup
1/4 tsp cinnamon
fresh berries

-Put everything in a pan, mix it up and let it come to boil on a medium heat.
-Lower the heat and let it simmer for another 1-2 minutes. Keep stirring!
-Put it in a bowl and add some delicious fresh berries.

Are you going to try this for breakfast? Please let me know if you liked it and what toppings you chose. You can do this in the comments below, by tagging me or by using #planetmanel on Instagram. Thank you! X

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Pasta Pesto

This is the second pasta pesto recipe over here, but everyone likes a good pasta pesto right? ..and this one is so quick and easy. Quick recipes are always welcome I think, especially after a long and hectic day or when you have a whole family to feed. I highly recommend you to make your own pesto though. It really changes the dish. Of course it will be even quicker if you use a ready made pesto (and that is fine too), but if you have the time (or you took the time early in the week), please use a home made one. This transforms a simple pasta dish to something really special. I love using Vivera’s new bacon pieces in here. They are scary good and make such a good combination with the pesto. Btw.. I recommend some extra veggies on the side. It’s yummy with broccoli, green beans or a nice salad perhaps?!

PASTA PESTO 

Serves: 2

200 gr spaghetti (uncooked) 
1/2 tbs olive oil
1 small onion (sliced)
1/2 pack Vivera bacon
1/4 cup pesto (GREENERY**)
Pinch of chilli flakes 

** RECIPE!

-Cook the pasta as described on the pack (I always add a little salt and olive oil in the water though).
-Fry the onion for about 1-2 min in a frying pan with the olive oil.
-Add the bacon and fry all together for another 3 min.
-Mix the pesto with the pasta and add a bit of chilli flakes if you like.
-Add the bacon and onion. 

Do you like a good pasta dish? Would you make your pesto yourself? Please show me your creation on Instagram, by tagging me or by using #planetmanel. Thank you! X

Date Me

The best snack to stop that hungry feeling.. this! Filled dates are one of my favourite snacks. They are so tasty, super filling and a great snack for when you work out. They provide you with energy (I always eat 2-3 dates before I hit the gym and I notice a huge difference), protein and healthy fats. They also just look super nice and make a nice party food. I can hardly call this a recipe as it’s so easy, but promise me that you will make these? And let me know if you liked them. Will you make them with peanut butter or almond butter? I find it hard to choose which one I like best. You can also use both of course.

DATE ME 

Makes: 3

3 medjool dates
3 tsp peanut/almond butter
1/2 walnut
1/4 tsp cacao nibs
1/4 tsp desiccated coconut
1/4 tsp cacao powder

-Cut the dates open on 1 side (in length) and take the stone out.
-Fill each day with nut butter.
-Put the walnut on the first date.
-Sprinkle the cacao nibs on the second.
-Sprinkle the coconut on the third.
-Dust the cacao powder on top of all 3.

Snack time! How can you not love these? When you make the recipe, don’t forget to tag me on Instagram, so I can give you a shoutout! You can also use #planetmanel if you like. Thank you! X

Quick Start

The easiest breakfast ever! You probably heard about overnight porridge already. It’s the best, easiest and fastest breakfast you can make and it’s also nutritious and it releases its energy slowly. What more do you want?! The recipe I’m giving you is quite a basic recipe, but it’s how I make it. You can make lots of varieties. This one is a bit like a chia pudding too. Chia seed is full of fiber, protein, omega-3 and it has various micronutrients. This makes it a perfect way to start your day. The best is that it’s very easy to make. You make it before you go to sleep (will only take 1 minute, don’t worry!) and it’ll be ready for you the next morning. What means that even when you’re in a rush, you can still enjoy a nutritious breakfast that will keep you going all morning.

QUICK START 

Serves: 1

base
1/2 cup oats
1 tbs chia seed
1 cup plant based milk

toppings
fresh fruit
dried fruit
cinnamon
nuts/seeds
maple syrup 

-Mix the oats, chia seed and milk in a container (with lid) and put it in the fridge overnight.
-In the morning: give it a good mix and add any toppings you like.

Are you going to try this recipe? Please let me know in the comments below and show me your beautiful and yummy creations. You can do this via Instagram by tagging me or by using #PlanetManel. Thank you! X

Vegan Activism – with Ricardo Viana

As The Official Animal Rights March is this Saturday, I wanted to show you why activism is so important and why coming to the march is one of the least things you can do. Please read my interview with Ricardo Viana and get inspired to make history! Do I see you there?! 

When I was visiting the Vegan Festival in Southampton, I met Ricardo Viana. Or actually, we didn’t really meet, I looked him up when I was back home. I did this, because I saw him speaking about veganism. Even though I missed almost all of the speech, I wanted to know more about him and his reason to become a vegan activist. He happily agreed on doing a little interview and so I found myself driving back to Southampton the following Friday. It was so easy to interview him, because he instantly knew his answer to every question. I wanted to share this with you, to make you understand the importance of speaking up.

Ricardo was born in Santo Tirso, Portugal, in 1994, but he came to the UK in 2017. He now is a vegan activist, mostly in Southampton. He does a lot for the Anonymous for the Voiceless. Here is why and how he became vegan and decided to fight for animal rights:

How did you come into contact with veganism?
After 6 months of being a vegetarian, I came across a video on Facebook. The video was called ‘Why Vegetarians Should Go Vegan‘, by ‘The Vegan Activist’. Within minutes I realised that vegan values were the same as my personal values. Being vegan made so much sense, because it meant that I’d be true to myself. So I instantly became vegan.

What is your main reason to be vegan?
I went vegan, first of all, for the animals. Later I learned that it is also better for the environment, for my health, that you save water and that it’s better for wildlife etc. There are so many pros and no cons at all. I said to myself that being vegan is the best thing I could do.

What means veganism to you?
To be the best version of ourselves, in the best way possible! For ourselves, the animals and the planet. To not inflict any harm, because if we can choose not to harm, why would we? Veganism is showing compassion and kindness to every living thing that exist.

What is the hardest part about being vegan?
The negative comments I receive. Especially from family and friends. It’s hard to hear it from them, because it always makes me question ‘Why is this even a question?’ and ‘Why is being vegan weird in their eyes?’. You want the people you love most to be vegan too or to at least understand veganism.

Do you miss anything that isn’t vegan?
Back in Portugal, there is a sandwich called Francesinha (Little French). It originally comes from Porto and it’s the best sandwich in the world. It’s made with different layers of bread and fillings; bread, different kinds of meat, bread, eggs, bread again and then melted cheese. It’s surrounded by fries and there is also a special Francesinha sauce. As you can see, it’s not vegan at all, but luckily, a lot of restaurants offer a vegan version now. It’s made with mock meat mostly or with mushrooms or anything really. There are different versions nowadays. It really tastes so similar to the original one and I always eat it whenever I’m back in Portugal.

When did you decide to become an activist?
The idea came in November 2017, after watching videos from Earthling Ed. Then one day I was walking on the street and there was an ‘Anonymous of the Voiceless’ demonstration going on. A girl came to talk to me, trying to talk to me about veganism. I told her I was vegan already, but that I would like to become a part of activism as well. She directed me and in January I got the chance to do my first thing.

What was your first thing as an activist?
I did a ‘Cube of Truth’ with Earthling Ed, in Portsmouth. It was amazing! I talked to Ed and I told him he inspired me to become a vegan activist. It was a really nice experience. At first I started in the cube, but later on I swapped with somebody, so I could talk to the people too. Before actually talking to people by myself, I shadowed with Ed. Then the very first time I talked to someone by myself it was quite hard, because the man I talked to was very defensive. Of course I didn’t give up and luckily the conversations I had later on, went really well.

How important is activism?
In my opinion activism is very important! Not only vegan activism, but every kind of activism. When you believe in something, you should fight for it. So it doesn’t matter if it’s for animal rights, woman rights.. anything really. If you think something needs more attention, then you should make an effort.
If we share the vegan word, if we plant more seeds and change people’s mind, we have supply and demand. Supermarkets and restaurants will have to change, because there is a demand. If we can change the supply and demand, we can change everything and that is how the world becomes a vegan world. It’s the least that we can do for the animals, the planet and ourselves!

How do you deal with negative people?
What we have to remember in activism (and not only in activism), is that if we transmit a negative energy back to the people who are rude or negative, we are not only giving them something that they will use against you, but we are also not showing the whole point of veganism. Veganism stands for compassion and kindness to everyone. I always suggest that you cut evil when you receive some. I take the negative comment and then answer it in the most positive way that I can, so the public can see that I’m not against them. I don’t see them as the enemy, I just want to help. A lot of the people have a very good response to that.

Do you have specific goals?
The ultimate goal is obviously to make the world vegan. Something I would like to see short-term, is more vegan restaurants in Southampton. At the moment there is only one in the centre.

What is an easy, but effective way to spread the message, that everybody can do?
Every little thing you share about veganism, is already doing activism. Like simply sharing vegan videos, pictures and mentioning veganism in conversations. Talk about veganism with other people. This all is more like passive activism, but it is always helpful. Always do whatever you can!

Who and or what is your biggest inspiration?
My biggest inspiration for sure, is Earthling Ed! I look at him with so much similarity. If I have to recommend videos to someone, I recommend his videos. He is really on the right track. I look at him as a mentor. He does what I want to do.

Is there anything you want to add to this?
To those who are not vegan (yet), I would like to say: please look into veganism. If you have doubts about veganism for health, then watch ‘What The Health’. If you have doubts regarding the environment, watch ‘Cowspiracy’. If you never thought about veganism at all, then do some research for yourself and make your own conclusion.
To those who are vegan already I would like to say: If you want to see a vegan world, see more vegan options and if you want a less pain inflicted world (it doesn’t matter for what reason you’re vegan), then fight for your lifestyle. Think about vegan activism, do it, because it’s the least we can do!


I hope that this inspired you to look into veganism more and/or to speak up about veganism! If you can and want to do more into the world of activism, please look into it as well. Maybe there is already something being organised close to where you live or maybe you can set up something yourself. Make your voice heard for the ones that can’t speak for themselves!

I want to thank Ricardo for doing this interview with me and for being so inspiring and brave. You are somebody I admire a lot. You are making a change. Also, you are one of the nicest persons I ever met. Thank you so much for answering the questions with so much love, compassion and enthusiasm. Your heart is definitely in the right place! You are changing the world and I hope you’ll witness the day that the world is a vegan world.

Did this interview inspire you and would you like more information on how to get involved? Do you have questions about going vegan or anything else.. please contact me! I would also love to see your activism pictures and read your stories about how you are making this world a better place. You can show me by tagging me on Instargam or by using #planetmanel. Thank you for reading, X.

 

Wrap It Up

A super quick lunch dish.. wraps! Wraps are easy, super tasty, nutritious, handy to take with you, easy to prep and filling. Perfect for lunch, but they can be enjoyed any time of the day really. I like wraps for lunch though. Especially bean wraps. They are high in protein and what I like about it, is that I can make everything the day before. The next day (and the day after that) I only need to warm up a tortilla wrap and scoop everything on top. You fold it up and it’s ready to go. If you want to take it with you, I advice you to cut it in half just before you will eat it, to prevent everything falling out. I hope you will enjoy these delicious wraps just as much as I do.

WRAP IT UP

Serves: 4

4 wholemeal tortilla wraps

filling
1 tbs olive oil
3 cloves of garlic (finely chopped)
1 onion (chopped)
1/2 can chopped tomatoes
½ -1 tsp chilli flakes
1 can black beans (rinsed, drained)
1 can kidney beans (rinsed, drained)
1 tbs harissa(optional)

salad
2 tomatoes (chopped)
½ cucumber (chopped)
½ cup sweet corn
handful of fresh coriander (chopped)
juice of ½ a lemon

sauce
1 avocado (smahed)
1 clove of garlic (minced)
1 tsp lemon juice
salt/pepper to taste

-Fry the garlic and the onion in the olive oil until they go a little soft (about 2-3 min).
-Add the chopped tomatoes, the chili flakes and the harissa and mix it well. Let it simmer for about 2-3 min.
-In the meantime: mix the avocado, the garlic, the lemon juice and add salt/pepper.
-Also mix the tomato, the cucumber, the sweet corn, the coriander and the lemon juice.
-Add the beans to the tomato sauce and mix for another minute. Add salt/pepper to taste.
-Spread about 2 tbs of guacamole in the middle of a tortilla, add the bean filling and the salad and close the tortilla by folding it (fold the left and the right side towards the filling and then roll it up).
-Cut the wrap in half and enjoy.

Do you love wraps? Such a great lunch dish! When you make the recipe, don’t forget to tag me on Instagram, so I can give you a shoutout! You can also use #planetmanel if you like. Thank you! X

Muffin Stuff

Now you can basically go into any cafe (in London at least) and they will have some sort of vegan cake option. A few years back this wasn’t the case and The Whole Foods Market in High Street Kensington started selling vegan bananas muffins. I was so happy, because I liked them so much. I bought them many times. As a snack or dessert or just because. Haha! They also sell blueberry muffins now and they are even better as they are a combination of both. Nowadays, whenever I’m at Whole Foods I still buy one. Only since I moved out of London, this isn’t that often anymore. But.. I’ve been experimenting and after a few fails, I managed to create a recipe that makes basically the exact same muffin. They are sooo good!

MUFFIN STUFF 

Makes: 6

1,5 cup self raising flour
1 cup brown sugar
1 tsp cinnamon
1/2 tsp salt
2/3 cup butter (room temp.)
1 ripe banana (smashed)
1 tsp vanilla extract
1 cup blueberries 

-Preheat the oven at 180C.
-Mix all the dry ingredients: flour, sugar, cinnamon, baking soda and salt.
-Add the butter, the banana and the vanilla extract and mix it well.
-Add the blueberries (keep a few to put on the top later on) and mix them in.
-Divide the mixture over 6 muffin shapes and press some blueberries on the top of each one.
-Put them in the over for about 35-45 min. until they are golden brown.
-Let them all cool down before eating them. 

It doesn’t matter if you had the muffins from the Whole Foods Market before or not, go and make these. They are so good! Please show me your results on Instagram, by tagging me or by using #planetmanel. Thank you! X

Pink Morning

A very pink morning to you! Did you have breakfast this morning? Or at what time do you break your fast? I often do this between 10:00-12:00 as I like intermittent fasting. Breaking my fast is always a nice moment. If I don’t drink a big glass of celery juice first, I like to start with this pink goodness. It’s a great way to get some extra fruit (vitamins!) and some healthy fats and protein into your system, what means that it’s a great start of your day. I can easily keep going on this for several hours. This is why I tend to have something like this when I break my fast early (10:00). Don’t worry about it not filling you up, because it’s a large portion. You can just sip on it whilst commuting or working or split it in half and drink it as a snack later in the morning or afternoon. This is definitely one of my favourite smoothies!

PINK MORNING

Serves: 1

1 cup yogurt
1 cup plant based milk
½ cup oats
1 cup frozen mixed berries
1 ripe banana
1 tbs peanut butter
1 tbs flaxseed
½ tsp cinnamon
1 tbs agave nectar (optional)
extra plant based milk (optional)

-Blend until smooth. I like to add some extra plant based milk after it’s finished.

Are you going to try this recipe? Please let me know in the comments below or show me your beautiful and yummy creations via Instagram. You can do this by tagging me or by  using #PlanetManel. Thank you! X

Thai The Noodle

Thai food is probably my favourite food. I love the rich flavours and the creaminess of the coconut. So any Thai curry or soup is very much welcomed by my body. I used to always make curries, but then I thought I could make it in some sort of soup and add noodles instead of rice. So I experimented a bit and this is the result. I loveeeee this recipe! To make it easier, I used a red curry paste. Make sure to use a vegan curry paste. A lot of brands use fish sauce. I used Thai Taste Red Curry Paste. It’s my favourite and it’s 100% vegan. You can make the soup the way you like it best: I used wholewheat noodles, for some extra protein, but you can also use rice noodles if you prefer. I fried the tofu, but a healthier option is to not fry it. You can then just add the tofu at the same time you add the spring onions. To make it spicer, add some chilli flakes. No matter what you prefer, I’m sure you will love it!

THAI THE NOODLE

Serves 3-4 

1 tsp coconut oil
3 cloves of garlic (finely chopped)
3-4 cm ginger (15 gr, finely chopped)
1 red onion (chopped)
1/2 head of broccoli (chopped)
4 tbs curry paste
2 vegetable stock cubes
750 ml water (boiled)
1 red bell pepper (chopped)
1 yellow bell pepper (chopped)
3 spring onions(chopped in 2 cm)
4 small heads of bok choy
1 can coconut milk
3 tbs soy sauce
1 tsp chilli flakes (optional)
1-2 tbs coconut oil
200 gr extra firm tofu (sliced, chopped)
150 gr whole wheat noodles (uncooked)

toppings
Fresh coriander (optional)
Beansprouts (optional)
Sugar snaps (optional)
Lime wedge (optional)

-First fry the tofu in 1-2 tbs coconut oil on all sides until golden.
-In the meantime: Fry the garlic, ginger and red onion for 1-2 min, with the tsp of coconut oil, on medium heat.
-Add the broccoli and fry all together for another 2 min.
-In the meantime: dissolve the stock cubes in the water.
-Add a splash of the stock to the pan and all the curry paste and keep stirring for about 1 min.
-Add the rest of the stock, the coconut milk, the soy sauce, the chilli flakes and both bell peppers.
-Mix well, let it come to boil, turn the heat to a low, add the noodles and let this simmer for about 5 min.
-Add the bok choy and the spring onion to the soup and let it simmer until the noodles are ready.
-Serve in a bowl, with the tofu and choose some of you favourite toppings.

Do you love the Thai kitchen as much as I do? When you make the recipe, don’t forget to tag me on Instagram, so I can give you a shoutout! You can also use #planetmanel if you like. Thank you! X

Pesto Plenty

Who doesn’t like pasta pesto! It’s such an easy, quick dish. And perfect for families too, because kids mostly love it too. Of course you can just mix some pesto with some pasta, but you can also make it a little more special and even tastier. It’ll still be easy though, just more fancy. You might want to leave the chilli flakes out if you want to serve it to children. Also humous is optional. I like the creaminess, but you might not or you want to leave those extra calories out. If you like to add some extra protein, then you can add some chickpeas (or  some beans). I also like to sneak some sun-dried tomatoes in there.. you decide! Enjoy!

PESTO PLENTY

Serves: 3-4

2,5 cup whole wheat pasta (uncooked)
2 tbs olive oil
2 cloves of garlic (finely chopped)
1 big red onion (chopped)
400 gr broccoli (finely sliced)
12 cherry tomatoes (cut in 1/2)
1/4 cup pesto (GREENERY**)
1-2 tbs houmous (optional)
1 tbs tomato purée
2 tbs nutritional yeast
1/2-1 tsp chilli flakes (optional) 
Salt/pepper (to taste)
3 tbs pine nuts
Handful of rocket

*Extra protein? Add 1 cup of chickpeas.
**RECIPE!

-Cook the pasta as described on the pack.
-Put the oil, onion, garlic and broccoli in a frying pan and fry for about 4-5 min. on a medium-high heat. Keep stirring quite often.
-In the meantime: roast the pine nuts.
-Add the cherry tomatoes, pesto, houmous and the tomato purée and fry for another 1-2 min.
-Put the heat source to a minimum and add the nutritional yeast, chilli flakes and salt/pepper. Mix until everything is mixed well and turn the heat off.
-Serve with rocket and sprinkle some pine nuts on top before eating.

Do you like to eat pasta pesto? Will you make this? Please show me your cooking skills, I’d love to see it! You can show me by tagging me on Instagram or by using #planetmanel. Thank you! X