The past few weeks I have been seeing a lot about Oatly...and none of it has been good. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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There have been articles with titles like " Oatly: the New Coke" and "Some Plant based eaters are boycotting Oatly" ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Today I wanted to break talk about some of these headlines and offer up my two cents. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So here's a little backstory - Oatly is a Swedish brand that was founded in the 1990's due to a large part of Swedish population unable to drink milk, or not wanting to support the dairy industry. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In 2012 Oatly hired a new CEO who re-branded the milk alternative and brought it over to the US. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The re-branding placed a HEAVY focus on both health and the environment - two of the main issues they are under fire for right now! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So Here are some things that stuck out to me

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1. Oatly adds Rapeseed Oil to their product ( AKA Canola) - we know this is highly inflammatory and linked to Alzheimer's, diabetes, cardiovascular disease, and more. ⠀ After a little digging and flipping over multiple brands of Oat Milk in the grocery store - added oil was in every single store bought Oat Milk I saw. ⠀⠀⠀⠀⠀⠀⠀⠀
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2. There is evidence that how they create the oatmilk and the enzyme they are adding to break down the fiber turns to maltose - which effects the blood sugar levels in the same or worse ways as HFCS. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Oatly is not organic, and oats are DIRTY! A study done on oats found 7 different pesticides on them ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4. About 10% of Oatly was recently purchased by a company that has a major impact on the Amazon Deforestation- Oatly's response was "we're convinced that if we’re to progress in the shift towards plant-based we have to involve governments and private equity firms, and steer more global capital into green investments." ⠀

So now we have almond milk that is unsafe for the bees, and Oat milk that is unsafe for us - what do we do?

We make our own.

Oatmilk in my opinion is the easiest nut milk to make. There is no soaking required and the straining process is light on the muscles!

Some things to note before buying oats:

I always look for certified GF, Organic oats (see point 3!). Oats are naturally gluten free but can become contaminated during the processing part. Bob’s Red Mill has certified GF and Organic oats.

How to make Oat Milk

1 Cup GF Organic Oats

4 Cups Filtered Water

High Speed Blender

Cheese Cloth or Nut Milk Bag

Put oats and water in blender and blend on medium - high speed for 30- 40 seconds. This is important because over blending will result in a gummy milk

Pour the milk into a nut milk bag, and squeeze gently to release all the water.

Store in a glass jar in the fridge for about 1 week.

Easy!

Two of the things that have made the most benefits to my health have been meal prepping and building my pantry.

Considering I have you covered in the meal prepping department today I want to focus on the 5 things that I always have in my pantry. 

Oats

Oats are super versatile, they are a great source of fiber, can be added to a smoothie, made into a treat (overnight oats!), A quick breakfast or the base of gf bread. 

Quinoa /Beans/Legumes

I always keep a grain and some beans on hand (quinoa and lentils are usually it). Quinoa is usually my go to because it is a complete protein (meaning it has all of the essential amino acids) and takes just 15 minutes to prepare (it also freezes well!) I add quinoa to salads, tacos, oats, or mix with veggies for a quick dinner I can throw together in just a few minutes. In addition I keep dry beans and lentils on hand as well to add variety and protein to any dish!

Coconut Milk

The kind in the can to be exact. I love it because it is shelf stable, and it is the base of my vegan creamer, but can easily be turned into coconut whip cream, or pudding. It can also mix with some spices and a nut butter and become a delicious sauce for quinoa and veggies

Frozen Greens + Fruits

I love to have frozen veggies on hand. They are much healthier than canned (they are frozen when their nutrients are at their peak), and have a longer shelf life than fresh (I always have fresh greens as well!) They can be made into a meal or mixed into a smoothie for an extra dose of your daily greens

Nut butter

Nut butters are high in protein so I always have some at home. I usually rotate my options and mix them up so I don't get bored of the tastes! The only requirements is that they can only have 1 (maybe 2 if it's salt!) Ingredients and that's the nut! I add nut butters into my oats or smoothies,  make sauces, or enjoy with an apple as a snack.

As you can see all of these ingredients are so versatile, can work together for so many different combinations and options,  are high in plant based proteins,healthy fats, and a range of vitamins and minerals. 

They can also be added to the hungry hippie meals to meet your individual needs each week. If you had a longer day and need more protein a quick boil or quinoa will work well with almost all of our dishes + you can never go wrong with adding more greens!

Anytime you are trying something new, it is easy to go into it with expectations. Whether they are positive or negative, we all have assumptions we form based on other people’s experiences, things we’ve read, or personal experiences we may have had in similar situations.

January is the most popular month for veganism - whether people are going vegan or just talking about it I want to help you make the most out of this time.

Today I want to break down common ideas and expectations around veganism and offer another point of view and some helpful tips!

expectation: I’m Going to Lose Weight By Going Vegan

Reality: This is not a give in and is entirely circumstantial. I’ve seen people go vegan and go both ways. Most junk foods are vegan, so it is important to be mindful of what you are eating, and if your eating habits need to be changed beyond giving up meat and dairy. If weight loss is a reason behind you going vegan then it is critical to adopt a whole food plant based diet. If you rely on packaged and processed foods it will be hard to get vital nutrients needed to support your body, and lose weight. Focus on whole grains, fruits, vegetables, and real foods.

expectation: I’m not going to be able to eat out with friends

Reality: Eating out with friends at a non-vegan restaurant is possible, but it will take some creativity. I’ve been able to eat out at a steak house and while it isn’t always the most exciting meal, it does help me feel included and enjoy quality time with friends. Here are some tips for navigating:

1. Put more emphasis on the people you are eating with than the food. I used to get really bratty about not having “good enough” options on certain menus when out with family or friends, but it always ruined the experience. When I am going out now I always make sure that the company I’m with is my first priority.

2. Check the menu in advance. I always check the menu so I know what my options are and if I should have a snack before I go. You can even call the restaurant if you don’t see anything on the menu or want to make sure that revision are allowed.

3. Check the side dishes. I often create full meals out of side dishes. Lots of vegetables are often found here and can be ordered with a baked potato, side salad, or other grain.

4. Ask the waiter if the chef can make something vegan. Often times restaurants might not have a vegan option on the menu but they are willing to work with you. Scan the specials and mains for vegetables that the kitchen will have and offer up suggestions for dishes that you would enjoy eating using these ingredients!

5. Pick a culinary type that appeals to both vegans and meat eaters. Indian food, sushi or Japanese restaurants, and Chinese food often have options that work for all diet types !

expectation: All those vegetables will give me gas

Reality: This might be a reality, but there are ways to potentially avoid this. Vegetables are higher in fiber which could give you gas, so as you increase your fiber make sure you are also increasing your water intake. You can also use digestive enzymes during the transition, and take a probiotic daily to help your gut bacteria break down the fiber to reduce the side effects of all of the new roughage.

expectation: vegan diet is very boring

Reality: You will be surprised at how versatile the vegan diet can be. To avoid getting stuck you can join a meal delivery service ( like The Hungry Hippie!), find a few vegan blogs that offer recipes that are on par with your culinary skills, or invest in a few cookbooks. This will help give you different ideas, and teach you different cooking techniques for vegetables.

expectation: I won’t be able to get all the nutrients i need to be healthy

Reality: When you eat a balanced and whole food plant based vegan diet you will be able to get most of the nutrients that you need to be healthy. There are a few supplements that you should review with your doctor (since they are hard or impossible to get without eating animal products) like Vitamin D, B12, and the Omega’s. In addition to eating vegetable and fruit include: chia seeds, flax seeds, nutritional yeast, spirulina, nuts, and seeds into your diet.

What other expectations or misconceptions do you have around the vegan diet?