With Valentine’s Day right around the corner I figured we should talk vegan chocolate. A lot of people assume that when you go vegan you can’t eat chocolate and that is not the case!

Sure you can’t have milk chocolate or Hersey’s anymore, but let me tell you there is a world of rich and delicious dark chocolate that you will LOVE!

Before we jump into brands I want to cover a few things that I look for in my chocolate:

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DOESN’T HAVE

• Animal or Dairy products (including casein, natural flavors, etc.)

• Artificial Sweeteners

• Added Vegetable Oils

• Refined Sugar

• Soy

has

• Ingredients I can pronounce

• Minimal Ingredients

• 60% or more Cacao

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There are quite a few brands out there that are vegan friendly but include soy or natural flavors. These are highly inflammatory foods so I tend to avoid them whenever possible.

There are a TWO brands out there that are much cleaner and vegan friendly!

HU is my go to chocolate. The list of NO’s are super impressive and it doesn’t compromise the taste at all! Lately I have been stocking up on the Gems but LOVE the Raspberry Cashew Butter Bar

Enjoy Life is another one of my favorites. I like to use these when I’m making chocolate chip cookies, or cookie dough! There are just three ingredients and are all natural!

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If I’m in a pinch and need a chocolate fix I usually just make my own. So if you don’t have access to either of these brands I’m going to share my recipe with you!

You’ll need

• Coconut Oil

• Cacao or Cocoa Powder

• Vanilla Extract

• Maple Syrup (or sweetener of your choice)

Set up a double boiler (a pot or bowl over a boiling pot of water - not touching the water).

In the bowl not touching the water add 1/2 Cup Coconut Oil, 1/2 Cup Cacao Powder, 2 tbsp. Maple Syrup, and vanilla to taste.

Let all of the ingredients melt and then pour it into a mold and set in the freezer.

They will not remain solid at room temp so take out when you want to eat!

We are heading into the busiest time of the year. From holiday shopping to stressing about family functions topped off with cold and flu season it is so important to start prepping our body to be the healthiest it can be…now!

For years I have been using medicinal mushrooms to help my body stay in balance.

Balance is the KEY word. Medicinal mushrooms act as adaptogens. Adaptogens regulate stress in the bod, keep your hormones in check, and support our immune systems. All of these are key to maintaining health and being able to fight any invaders that might come our way (without destroying our good bugs in the process!)

There are so many adaptogens but today I want to focus solely on medicinal mushrooms.

There are three that I rotate in my routine daily or weekly and I want to chat about those today. Before we jump into that I want to talk a bit about two of the benefits of Medicinal Mushrooms.

Adaptogens and Immunomodulators

Really simply adaptogens protect the body from stress by supporting your bodies functions. They help to boost the immune system, protect from diseases, and in general help with overall wellness. The most important thing to note is that adaptogens help the body in non-specific ways. This means that you can take an adaptogen (like one of the mushrooms we will talk about or other herb) and it will communicate with your body to find out where it is needed to return your body to homeostasis.

Immunomodulators are very similar except they ONLY work on the immune system. Immunomodulators are very important because they are able to work with both underactive and overactive immune systems. So if you are feeling depleted, traveling a lot, or ae experiencing an auto-immune flair up Immunomodulators could be a tool in your toolbelt to help you stay healthy and return back to balance.

The king of mushrooms

First is Chaga the mushroom of the Immune System, and the King of Mushrooms (more on the Queen in a bit!) I wanted to start with Chaga because it is my favorite mushroom.

• It is an immunomodulating mushroom. It has polysaccharides (specifically beta-glucans) that help increase the production of lymphocytes (white blood cells that regulate the immune systems response to infections/viruses/bugs, etc.)

• It is full of antioxidants and is the single richest for found in nature. Antioxidants protect our cells from free radicals and oxidation which lead to cell degeneration, chronic fatigue, inflammation, pain, illness, and cancer.

• Chaga is also rich in Betulinic Acid which is anti-viral, anti-bacterial, anti-inflammatory, rich in antioxidants, and has apoptogenic properties. Betulinic Acid is what gives Chaga the ability to go into the body and regulate it. It works to help you feel your best.

• Chaga has more Zinc, and Melanin than any single natural source - this is not only great for our immune system but also our skin, hair, and eyes.

The Queen of Mushrooms

Reishi is considered the Queen of Mushrooms (I mean doesn’t her name just sound Regal?) and back in the day was reserved for use by Emperor’s and other royalty.

• In addition to Queen of Mushrooms - Reishi is also referred to as “Mushroom of Immortality”, “Ruler of Herbs”, and “Mushroom of Spiritual Potency”

• Has been used in Traditional Chinese Medicine for over 2000 years, and was ranked highest among 365 healing plants and fungi

• Like Chaga, Reishi is an Immunomodulating mushroom and protects against viruses, bacteria, and parasites.

• Reishi is also great for skin health and circulation, and there are studies supporting its benefits on lowering blood pressure, keep blood sugar stable, lowering cholesterol, and in some cases preventing tumor growth.

• One of the most important functions of Reishi is the effects it has on hormones and our endocrine system. It helps to balance hormones and relax the nervous system which allows for deeper and more restful sleep. This improves overall health and immunity.

boost your Brain Function

The last mushroom I want to talk about is Lion’s Mane. This was one of the first mushrooms I was introduced too back 6ish years ago. I guess now is a good time to tell you, I actually HATE culinary mushrooms. I can’t eat them. I learned about Mushroom Coffee from a nutrition podcast I binge, and gave it a shot. It was Lions Mane and Chaga mixed with coffee, I loved it and loved the added benefits.

• Lions Mane has been used in TCM for helping with digestion and gut issues

• It is antibacterial, anti-inflammatory, and has immunomodulating properties.

• The uniqueness of Lions Mane comes from its brain boosting properties. It protects our nervous system and has even reversed the effects of Parkinson’s, Alzheimer’s, and Dementia.

My great grandmother and my grandmother suffered from dementia and Alzheimer’s so I appreciate the protection that this mushroom offers.

How To Buy Medicinal Mushrooms that Work

I am the first to tell you that I often get drawn into wanting to try every single superfood, or powder. This can get expensive, and can leave you with a cabinet of half full products you never use. I’ve done that too.

I personally use Four Sigmatic products. They were the first brand that I knew of using medicinal mushrooms in this way and they are really transparent. I have been using them for 6 or so years and have seen the benefits of their products. I believe in the quality and appreciate how they are constantly adapting to make better products. I also think they have the most flavorful products out there! Plus, I’ve been able to switch my parents (who are totally NOT into all of my Hippie antics) to switch to mushroom coffee.

You can use whatever products you connect with and do not have to buy Four Sigmatic -but here are a few things you should look for when purchasing medicinal shrooms!

Look for Dual Extracted (Alcohol + Hot Water) to get the most benefits of the mushroom

Alcohol Extraction - pulls out the fat soluble compounds

Water Extraction - pulls out the water soluble compounds

The only way to get the maximum health benefits of the mushrooms is to find a product that uses both extraction processes.

Third Party Testing

Mycotoxins, heavy metals, bad bacteria, yeast, and pesticides are all possible contaminants when you are consuming medicinal mushrooms. Mycotoxins are unhealthy mold (think: black mold) that can be found on nuts, seeds, coffee, cacao, and beans. They can be harmful to our health. Look for a brand that is transparent in their testing and uses Third Party Testing to ensure their products are free of these contaminants.

USDA Organic

It’s so important to know where and how your food is grown. It’s especially important when you are using food as medicine and consuming it multiple times a day. When you buy a USDA certified product you know that you are not contaminating your body with pesticides, GMO’s, fungicides, or herbicides.

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*If you want to order from Four Sigmatic use code kaleismykarma to save 10% on all your orders*

I am an affiliate and do make a small commission on orders using my code, however I will never promote a brand that I do not use or believe whole heartedly in.

Let's talk about take out.

I have to admit that sometimes after a long week of prep I have 0 energy to cook for myself. I recently got stuck in a bit of a rut where I was eating out more often than not.

Then one night I ate at a nearby Indian restaurant and I woke up the next day with an extremely swollen eye lid. I was in full on panic mode, but started fasting, and lowering the inflammation and within a few days the swelling had subsided. At this point I didn't know what was causing the swelling, I wasn't able to pinpoint anything specific ( I had eaten at this Indian spot before)

Then a few weeks later, my mom and I ordered take out from that restaurant. 10 minutes after I finished my dinner I felt the hives forming.

It was undeniable that whatever was being used in this food was not agreeing with my body.

I called the restaurant a few days later to do a bit of detective work and found that they use canola and soybean oil (both inflammatory, deodorized with hexane, and oils that easily go rancid). I started calling a few nearby restaurants to get an idea of what they are cooking with - and every one of them said canola or soybean.

These oils are CHEAP!

When I am shopping for my oils they are often 3x cheaper than the option I am selecting. When you order takeout you have very little control over the ingredients that are being used.

Here's what is very common among restaurants:

Oil

Most restaurants are using cheap oils, the kind that go rancid and create inflammation in the body, These vegetable oils are highly processed with chemicals.

At Hungry Hippie we use clean and healthy oils, and we use them properly. We understand smoke points, and do not use low heat oils (olive oil) above their smoke point.

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Produce

Most restaurants are choosing conventional grown produce and not even paying attention to the clean 15/dirty dozen list. This leads to exposure to herbicides, pesticides, fungicides, and genetically modified ingredients.

At Hungry Hippie we choose organic and local whenever possible, almost 95% of the meal plan is organic! If we are not using organic produce we are making sure we reference the Dirty Dozen/Clean 15

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Added Sugar

In restaurants most salad dressings, soups, and batters contain sugar, and large amounts of it! This is due to our increasing desire for sweet and less of a palette for bitter foods.

At Hungry Hippie we don’t use any refined sugar, and the natural sugars we use are used sparingly. The benefits of natural sugars is that they are not chemically processed ( table sugar is bleached!)!

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Cross Contamination

Working in the city I would pop into a deli for breakfast - one morning I noticed that they were cooking the meat and the vegetables on the same pan without washing. This is true about gluten, nuts, and other common allergies.

At Hungry Hippie if we have a client with a special diet or food allergy we make sure to clean and disinfect all tools before proceeding. We take cross contamination very seriously

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HFCS/Corn Syrup

Most restaurants are not making sauces, condiments, and dressings from scratch. These products notoriously contain HFCS and/or Corn Syrup. HFCS is a processed ingredient made that hits the blood stream and the liver ( may be the cause of non-alcoholic fatty liver disease).

At Hungry Hippie we NEVER include HFCS or Corn Syrup in any of our meals or products. We spend our time to make sauces and condiments from scratch!

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Another point with Take out is that it can be really expensive, even though they are not using high quality ingredients. At The Hungry Hippie we have been able to take organic produce, high quality oils, and make delicious and affordable meals.

If you have so much on your plate that you are finding it hard to cook for yourself, or if you never have time to pack lunches or make breakfast, than I want to help.

As we are inundated with FLU, COVID scares, and global issues like diabetes and obesity it is more important than ever to put our nutrition first.

Reducing inflammation, and supporting our immune system with food is one of our first lines of defense!

I've been getting a lot of inquiries about calories on our meal plan. When I ask what specifically is the goal many people are interested in weight loss.

As of right now we don't include calories in our meal plan, but as the demand for that seems to grow it is something we may consider.

Before that time comes I wanted to use this as a chance to talk a bit about calories and why I personally do not believe they are important for weight loss.

Calories are not made equally

it is more important to look at the quality of food you are putting into your body not just the amount of calories. 100 calories of broccoli reacts very differently in your body than 100 calories of chips or cookies. Broccoli nourishes you, and supplies your body with key nutrients and minerals, and it is stored differently once it breaks down (more on the this later).

If you are reading nutrition labels - it is more important to look at SUGARS than calories.

When we eat sugar our body uses what it needs for energy - If you’ve ever heard eat a banana before a workout - this is why. What our body doesn’t use for energy gets stored as fat. Looking out for sugar on a nutrition label is extremely important if you are trying to manage your weight - and for your overall health and wellness.

Pesticides/Herbicides/Heavy Metals are all stored in the fat cells.

Our bodies do not know what to do with all the chemicals that we are coming into contact with these days. There are chemicals in the air we breath, the water we drink, the food we eat, and the clothes we were. We are surrounded by chemicals. Our bodies are designed to eliminate them to keep us safe, but the rate we are exposed vs. the rate we can eliminate is just too high. To keep us safe from toxins that could make us sick or kill us, our bodies store environmental toxins in our fat cells. in addition to this, toxins also mess with our metabolism, and how our body balances our blood sugar. All leading to weight gain.

Sugar and processed foods are addicting

This is scientific FACTS! Somewhere in time during the US obesity epidemic scientists stated to look into food addiction, and what they found was that processed foods contain certain chemicals that release “feel good” responses in the body. These foods (like cheese and sugar) were found to light up the same area of the brain that heroine does making them highly addictive. This makes it 100% more likely that you will overindulge in a bag of chips is more likely than overeating vegetables and whole grains.

At the Hungry Hippie we place our focus on using NATURAL, organic, and real ingredients. This reduces the chances of being exposed to harmful toxins ( herbicides and pesticides) , and over eating in response to chemicals that trigger addictive eating patterns in your brain.

When we enter a new season it is important to honor the changes that occur both in our outside and inside environments. As we enter into the coldest and darkest days of the year I find that it is important to make some changes to my lifestyle to keep me healthy.

About 7 years ago I started getting sick every October. It would come on the same time each year, last a few days and be gone. It was the only time of year I got sick.

After the 3rd year I started paying attention to what my body wanted.

What kept me healthy from Spring - early Fall wasn’t going to cut it for the last few months of the year. So since then I started to change things up. Take what you need from the list below, check with your doctor on supplements, and feel free to reach out with any questions!

start with a Multivitamin

I take Ritual Mulit Vitamin year round, but in the summer I tend to be a little more relaxed about it. In the late fall I start to be more mindful of taking it. Ritual is packed with Vitamin D, Omegas, Iron, Magnesium, and more - but not much more. Unlike other conventional vitamins they only contain 9 essential nutrients that are not readily available through conventional diet. Plus they are certified vegan, and offer full transparency on ingredients.

The ingredients that are most helpful for me this season are the Omega 3, and Vitamin D which support my immune system (more on these two later!), and Iron and B12 for energy support.

fill in your dietary gaps

There are a few vitamins that vegans cannot get from their diet, Vitamin D, B12, and Omegas. Although these are found in my multi vitamin I tend to double up on both Vitamin B12 and the Omegas year round, and Vitamin D from end of summer to end of spring. As I noted before Vitamin D and Omega’s are important for immune health so it is extra important for me to be taking these daily. Vitamin D is a fat soluble vitamin so there is such a thing as too much, it is important to check your levels through blood work and have your doctor advise on a supplement. Adding these supplements to my diet has been one of the most beneficial things to keep me healthy during the winter.

I’m loving Mary Ruth Organics Vitamin D and B12 Sprays, and Activation Products Ocean’s Alive

utilize medicinal mushrooms

Medicinal mushrooms have been having their moment for a few years now. I started becoming interested in using them in my diet when I discovered Mushroom Coffee. I felt like if I could make my coffee work double time for me why not?! As I used them more and felt their effects, I started learning more. I drink my Lions Mane coffee (great for brain health) everyday, and in the winter I add a Chaga elixir to my daily beverage lineup. Chaga mushrooms are adaptogenic and is known to improve the immune response, stimulates the immune response, and reduce inflammation.

Here’s what Medical News Today says:

“Cytokines are the immune system's chemical messengers. They are proteins that play a vital role in stimulating white blood cells, which are the immune system's first line of defense against a range of illnesses.

Some research on mice suggests that chaga may help regulate the production of cytokines, supporting the immune system by helping cells communicate with one another. This could help fight infections, from minor colds to life-threatening illnesses.”

It’s important to get your Chaga from a reputable source. My go to for all things mushrooms is Four Sigmatic - they use a dual extraction process to make sure you are getting all of the health benefits the mushrooms have to offer. I also have a special code to save 10% on all order - use kaleismykarma at checkout

drink lots of tea

As soon as the weather starts to get a bit chilly I start reaching for the tea. Staying hydrated is not only super important this time of year, but drinking tea to do it is a great way to get some extra healing benefits. Some of the teas that I rely on to stay healthy and keep my immune system fully functioning are:

• Chai Tea- full of cardamom, a spice that contains high doses of Vitamin C. There are two types : Black Cardamom (antiseptic qualities) and Green Cardamom (Clears Sinuses and Detoxifies), it also contains ginger (antibacterial), and cinnamon (full of antioxidants)

• Tulsi - helps enhance the immune system, expels phlegm, and has other expectorant properties that protects against colds, coughs, and other respiratory conditions.

• Green Tea- full of polyphenols which are plant antioxidants, help the immune system

When buying tea I always look for silk, or plant starch tea bags ( most tea bags are actually plastic!), organic ( since you are getting a high dose of plants you want to make sure you are not compromising your immune system with toxins).

eat seasonally

I always say that nature rarely gets it wrong. The nutrients that we need to get us through the cold winter, and spike in sickness can be found in the abundance of produce that is in season. Eating what grows naturally at this time of year will help reduce your exposure to toxins and pesticides, the produce won’t have to travel 100’s of miles to get to you so it’s full of nutrients, and the nutritional profile will be what you need!

This is something that we do at Hungry Hippie each week for meal plans! We shop local farms, and buy in season produce for the highest quality and nutrient rich meals around!

In addition to all of the diet and supplement changes, it’s also really important to listen to your body.

At the Fall midway point I start to crave more time in bed, hot baths, and comfy sweats. Honoring these shifts has never come easy to me. I have a monkey mind that will tell me I’m slacking on key responsibilities, or a to-do list a mile long as reasons why the bath just can’t happen. Taking the time for me, is something that I’m working on so I don’t run myself into the ground, and I’m trying to do better each day.

When I was 10 years old I decided that I wasn’t going to eat meat anymore. My parents had NO CLUE how to feed a 10 year old vegetarian in the 90’s. Plant based lifestyles were not nearly as common as they are now and I survived on lots of carbs.

In the last 20 years I have tried multiple times to move into a vegan diet and had lots of unsuccessful attempts.

The first time I tried it I reverted back to eating bagels and tofu cream cheese for breakfast, the second time I got through the mid afternoon slump by picking on snacks from the vending machine, and then there was that time where I had no energy and felt pretty crappy.

I wanted to share some of the things I picked up along my plant based journey with you so you can have the most successful veganuary.

Keep your protein sources clean.

it might be really tempting to cook up vegan hot dogs, and soy nuggets every night of the week, but it’s really important to keep your protein sources clean. There is a lot of controversial information about the effects of soy on the body, and my personal experience with processed soy was not great. I had major digestive issues, and acne. I haven’t deleted all soy from my diet though. I do indulge once a month on some high quality tempeh.

Some of my favorite protein sources are: lentils, beans, nuts and seeds, nutritional yeast, quinoa, and ORGANIC NON-GMO Tempeh.

meal prep or sign up for meal delivery.

If you’re new to the plant based lifestyle and are jumping into Veganuary it is going to be overwhelming. Trying to keep meals interesting, eating a variety of vegetables, and figuring out protein is a lot of work. Preparing each week by creating a “menu” and meal planning, or signing up for a meal delivery like The Hungry Hippie can take a lot of the pressure off.

If you’re in the NY/NJ area and want to sign up for The Hungry Hippie I am offering a special offer for veganuary. To find out more shoot us an email here!

If you’re not local and want to plan your own menu some of my favorite plant based blogs are Deliciously Ella, Oh She Glows, and My New Roots.

GRab a buddy and do it together.

When I went vegetarian at 10, my best friend did it with me. She’s still plant based and we have so much fun sharing meals, trying out vegan restaurants, and feel so much better when we are at parties together. If you can find a veganuary buddy in your existing circle that would be great, but don’t worry if none of your friends want to take the leap with you. Joining a FB community of local vegans is a great way to feel like you are part of a group! They share tons of tips on local restaurants, new product finds, and all kinds of support.

remember this is a process.

Like I shared earlier, going vegan is a challenge. You will probably eat something that had eggs in it at least once during the process. You might not have realized that something was sweetened with honey, or an additive was sourced from an animal. It’s OKAY. Things like this happen all of the time. Be gracious with yourself during this process and use each step of the way as a learning experience. Remember that the most important part of this experience is that you are feeling healthy, happy, and energized. As long as those are the results you are winning.

Get familiar with vegan brands.

The dozens of options at the grocery store is already overwhelming without having to sort through which ones are vegan or not. Getting familiar with brands and products before your head to the aisles will make shopping a breeze. You can even shop from the comfort of your own home with Thrive Market. Thrive has made it super easy to find vegan certified snacks and pantry staples with their filter features. It’s something I truly love and utilize weekly.

Some of my favorite brands that carry vegan products are: Simple Mills, Siete, Food for Live, Hilary’s

keep a stocked pantry.

Putting together a vegan meal doesn’t have to be fancy or complicated. I keep my freezer stocked with vegetables and soup, and my fridge with greens, fruits, and nut butters. I always keep a pantry stocked with lentils, quinoa, and beans that are ready to go in minutes. When you are stuck just try different combinations of veggies with a grain, a protein, and a sauce, or make a big salad. A full pantry will help make things easier on you!

be careful of the processed carbs.

Like I shared above when I first went vegan I was all about the carbs. Pasta and bagels every day were bad habits, and nutrient void foods. Relying heavily or solely on these foods can cause energy crashes, digestive issues, bloating, and even acne. When you’re building your plate fill it with almost all vegetables, a clean protein source, and a healthy fat.

An example of a well balanced meal: Roasted Vegetables with Quinoa and Avocado

Supplement as needed.

I am a believer of the food first mentality ,but there are some vitamins that are hard and/or impossible to get on a vegan diet. There are a few supplements that I take daily and they may be things you want to look into.

Vitamin B12 - this is a vitamin that is not available through whole plant based foods. Meaning it is the one vitamin that you cannot get through a vegan diet. Without B12 you can run the risk of anemia, and damage to your nervous system. You can get some of the daily requirement through B12 fortified foods, or you can supplement. The B12 I use is from Garden of Life which is a spray and the B12 is in the form of methylcobalmin the most bio available form of B12 there is.

Algae Omega - You need omega’s for heart, brain, and immunity. You can get a variety of Omega’s from hemp but I love the added insurance of a supplement, plus my skin glows when I’m taking my Algae Omega. My favorite brand is Nordic Naturals.

Vitamin D - One of the most beneficial ways of getting Vitamin D is through sunlight, so when the fall and winter roll around I start upping my Vitamin D. Vitamin D is important for energy, and is needed to absorb calcium.

One of the things that I do to ensure that I am getting a baseline for all of these vitamins is take Ritual daily. Ritual is a smart vitamin that looks at the most common vitamins women are deficient in, so unlike most multi’s they only have a few key ingredients. They also look at how our body absorbs these vitamins and group them together inside the capsules. They are subscription based and come out to just $1 a day!

If you have any questions about the Hungry Hippie services, veganuary, or anything mentioned in the above feel free to reach out!