Tag: plantbasedidet

Product Reviews

Vitalura Labs Tiramisu Review

Sarah Miller, RD

Update 5/28/25 Everyone’s favorite Italian flavor, tiramisu, is back! Vitalura Labs has re-released the beloved tiramisu flavor and added a new one to the line-up, stracciatella. I’ll have a full review of the new flavor coming soon, but for now keep reading if you’re curious about the tiramisu flavor. TLDR; it’s delicious, nutritious, NSF certified, and high quality. You’re going to love meeting your protein goals with this shake.

As many of you may already know, I’m a big fan of Vitalura Labs supplements. The quality and flavors are unmatched and beat out anything currently on the market. As a Registered Dietitian, I’m sometimes hesitant to recommend supplementation and always encourage people to try and meet their nutrition needs through their diet. One brand of supplements that always delivers is Vitalura Labs

There’s another new limited edition flavor, stracciatella. There’s no plant-based option for the stracciatella at this time, but the whey is currently shipping. I’m working on a full review and analysis of this new flavor but in the meantime let me just say, it’s not to be missed.

Quick Reminders/Disclosures

The thoughts below are my own, I’m currently an affiliate of Vitalura Labs, and Vitalura Labs sent me the Tiramisu flavor to try (both in whey and plant-based). You can read some of my other reviews of their products (pre-workout, creatine and whey/plant-based protein powder) in previous blog posts.

Product breakdown

  1. Taste- Tiramisu. It actually tastes like drinking a tiramisu! That being said, I LOVE tiramisu and so do my friends and family who also tasted this delicious product. The consensus was overwhelmingly positive with everyone agreeing that it’s the best flavor Vitalura Labs has released! My favorite way to drink this was shaken with Silk vanilla almond milk and creatine in my Vitalura Labs shaker bottle.
  2. Quality- this protein powder continues to meet the high standards we expect from Vitalura Labs. All of Vitalura Labs supplements are NSF certified so you know that their product doesn’t have hidden ingredients or missing ingredients. (New to supplementation and not sure why third-party testing matters? Read this post next). Just like their other flavors, this protein powder doesn’t have any weird after taste I’ve come to expect with stevia sweetened products. 
  3. Nutrition- Ok, so there is a 20 calorie difference between the whey protein and the plant-based protein tiramisu flavor. But 20 calories is honestly not a big deal. The biggest difference I’d recommend people pay attention to is the difference in sodium. If you’re not on a sodium-restricted diet this probably won’t matter to you, but many people who follow restricted sodium diets would need to be aware that the plant-based is a high sodium food.
    • Whey: In 1 scoop of powder, you get 120 calories, 0g saturated fat, 100mg sodium, <1g added sugar and 25g protein
    • Plant-based: In 1 scoop of powder, you get 140 calories, 0.5g saturated fat, 400mg sodium, 0g added sugar and 25g protein
  4. Cost- $39.99 for a bag with 15 servings (that’s only ~$2.66/serving!)

Final thoughts

If you’re interested in trying Vitalura Labs Tiramisu protein powder for yourself, here’s a link to purchase, use code SARAHMILLER for free shipping!

Nutrition and Food, Product Reviews

Is Creatine Worth Supplementing?

Sarah Miller, RD

I’ve always been very choosy with my supplements both for safety and quality reasons but also for financial. There are many supplements on the market that can be overkill when someone is eating a balanced diet that result in creating expensive urine.

Why would I spend extra money on something that I’m already getting plenty of in my dietary habits? Additionally being picky has meant that many supplements just didn’t appeal to me since they didn’t have the third- party certifications I look for.

Except that I’m probably not getting plenty of creatine because of my choice of diet. I follow a vegan diet, and as I’ll explain later this means I would likely benefit from supplementation of creatine. It’s also worth noting here that creatine monohydrate is vegan-friendly. If you follow a vegetarian diet of any type you’ll also want to keep reading.

If you’re new to supplements or don’t really know the quality/safety specifics I recommend checking out my previous post Let’s Chat: Supplements to learn more.

Some Science

Creatine is a naturally occurring substance. Your body makes creatine in the liver, kidneys and pancreas and converts it into creatine phosphate (or phosphocreatine) and stored in your muscles where it can be used for energy. When you engage in short duration, high intensity bursts of activity (think HIIT, sprinting, weight lifting) phosphocreatine is used in your body.

Despite there being numerous studies looking at creatine’s ability to improve athletic performance, not all bodies are the same and therefore not everyone’s body responds to creatine the same way. Dietary intake of creatine can also influence your body’s response to supplementation. Some individuals may have more naturally occurring creatine in their body from their diet and therefore not see the same benefit from supplementation as someone who has a lower storage amount.

Vegans and vegetarians are a population who tend to have lower overall creatine stores; likely because of the omission of meat and fish from their diets. It has been demonstrated that increasing creatine through supplementation may be more beneficial for vegetarians (all types who avoid meat and fish) when compared to non-vegetarians.

Some studies have demonstrated that creatine supplementation can be helpful for people with muscle weakness due to illness. However, the majority of people interested in taking creatine are here because they want to improve their athletic performance.

It’s important to reiterate that creatine has been demonstrated to improve exercise associated with high bursts of energy in short durations and not necessarily in endurance based exercise. Study results looking into its ability to improve endurance based activity performance has been mixed.

My Experience

My first time trying creatine was honestly because Vitalura Labs released one. I immediately bought theirs to try, one because I practice what I preach and I want to support this amazing company, but two because I knew it would be top quality. Every product in their product line has been top notch with NSF certification so I knew their creatine would be no different.

Scoop size next to a coffee cup for reference.

I started taking it about 7 weeks ago. Honestly, at first I didn’t notice much. It was easy to mix into just about anything since it’s a small amount of powder.

But like any change it takes time to notice anything, good or bad. I kept with it and have now been taking it regularly for a little over a month. By about week 5 of taking 5g creatine daily I noticed a significant development that kept me going on the creatine train.

What I Found

While doing my usual lower body routine one day I decided to try increasing the weight stack, just to see if I could complete a rep or 2 at the higher weight. To my surprise, not only was I able to complete 2 reps, I was able to do my entire planned set at that higher weight. The weight isn’t a lot when compared to body builders and hardcore weight lifters, but it was a weight level that I have never successfully been able to lift for more than 1 set of 3 reps. Let me tell you, I was so excited that I immediately checked the weight stack again just to be sure that I wasn’t hallucinating.

Of course there’s a bit to unpack here. Obviously I’ve been very consistently working out and working toward a specific goal. I’m not belittling the effect that consistent strength work can have on your ability to lift more weight. What I think is important to share here is that I didn’t experience the expected and usual fatigue that would set in so quickly whenever I had previously tried to lift the same amount of weight. That ability to push more is where I give the creatine credit.

Another side effect that I did notice was a slight increase in my body weight, very likely due to water retention. This is a known creatine side effect and not one to fear. Water weight gain isn’t real mass and will leave when you stop using it. My own experience of stopping creatine to see if the water retention disappeared worked and I was at my “normal” weight within a week.

It’s important to note that the amount of water retention someone experiences is also relative and different for everyone. The water retention level that someone experiences will depend on their muscle mass and the type of muscle. The majority of creatine is found in your type II (aka fast twitch) muscle. Logically this makes sense as creatine has been found to improve athletic performance for shorter bursts of power. So if you’re someone who is powerful for shorter bursts of time you may find that you also retain a little more water.

As always I want to disclose that I’m an affiliate with Vitalura Labs. I was super excited to find that they sent me my own bag of creatine to try about a week after I bought mine. Thank you to everyone who shops through my links; if you missed it this post might help you understand how important you are.

Are you ready to try creatine with me? You can shop all things Vitalura Labs and even set up subscriptions of their products so you never run out. Use code “SARAHMILLER” for free shipping.

Nutrition and Food, Product Reviews

Meal kit face-off Hello Fresh vs. Purple Carrot

Sarah Miller, RD

Meal delivery services and kits are one of the greatest ideas to have evolved in the last decade; especially for people who have a super busy schedule. Not only do these services take care of the grocery shopping but the mental fatigue involved with deciding, “what should we have for dinner” is also happily handed off.

I’ve always been curious about meal kit services but never tried one. Since I follow a pretty specific diet I wasn’t able to find a service that would meet my dietary requirements when they first came out. Luckily most delivery kits have some sort of plant-based option(s) available making cooking for me in my multi picky eater household a little easier. There are many out there to choose from but I decided to give Hello Fresh and Purple Carrot a chance.

Hello Fresh

I decided to try Hello Fresh when a friend of mine passed along a discounted trial coupon.

Pros of Hello Fresh

  1. No grocery shopping- huge time saver
  2. App was easy to use to modify and make changes to my delivery
  3. Meals designed to be crowd pleasers 
  4. Priced well
     

Cons of Hello Fresh

  1. Not enough vegan options 
  2. Menu was a bit boring and repetitive

Ultimately the deal breaker for me was the lack of vegan options. This meant I had to micromanage our delivery every week to make sure I was either choosing things I could later veganize, were already vegan, or needed to skip. Their menu options of plant-based items usually involved dairy, which is great for some people but a no for me. Price point was pretty good and I did feel that Hello Fresh is one of the best priced options available. If you follow a lacto-ovo or lactovegetarian diet then Hello Fresh might work better for you than it did for me. 

Purple Carrot

I can’t even remember anymore where I first heard of Purple Carrot. The decision to try came from a random day of me looking up new recipes to cook at home. One of the recipes was from the Purple Carrot website and next thing I knew I was signing up for a trial box.

Pros of Purple Carrot

  1. Entirely plant-based vegan menu- no need to micromanage delivery
  2. Exciting recipes and variable flavor profiles
  3. High quality ingredients
  4. Also offers a pre-made meal option and “plantry”

Cons of Purple Carrot

  1. A bit more expensive than Hello Fresh

The only con I’ve experienced is that Purple Carrot is a tad more expensive than Hello Fresh. However, the price point is on par with what you would pay at the grocery store for the week’s worth of groceries. And you didn’t have to go to the store, plan the menu, or micromanage the meals arriving in the box. Purple Carrot even offers pre–made meals and a “plantry” so you can include extras you would’ve picked up at the store.

Winner: Purple Carrot

If you’re vegan or vegan curious, or follow a mostly plant-based diet  I highly recommend Purple Carrot. The menu selection is huge- and it’s all vegan and plant-based. All of it. There’s no need to micromanage or worry that you’re accidentally forgetting to swap an ingredient. You can also easily add items if you’re someone who does eat a diet that includes non-vegan items. The recipes range from easy to more advanced both in flavor profile and cooking skill. They even started including some produce items pre-chopped making it even quicker for you to make dinner on a busy night! Purple Carrot is great for people who like to taste new flavors- every meal I’ve made has been delicious! Try it out and let me know how it went for you!

I want to take a moment to inform any readers that I’m an affiliate with Purple Carrot. This did not have an impact on my review. I have been a customer of Purple Carrot much longer than I’ve been an affiliate. My opinion and review here is based on my experience prior to joining as an affiliate partner.

 

Nutrition and Food

Vegan on a Budget

Sarah Miller, RD

Food budgeting is a common household need, regardless of what type of diet you follow. There is a common misconception that eating vegan or plant-based is inherently more expensive. This post is here to help you navigate your local grocery store and show you that eating more plant-based doesn’t have to mean eating more expensive.

Beans

Beans are one of the most inexpensive sources of protein you will find at your local grocery store. I recommend purchasing dried beans in bulk to prepare as needed, or canned with no added sodium. Dried beans also have a long shelf life so you’re likely to reduce your total food waste.

Nutritional Yeast

A common way to impart umami flavoring for savory dishes, nutritional yeast is a vegan source of protein that is also a great source of vitamin B12. You can find this at most grocery stores and even online.

Not sure what nutritional yeast is or how to use it? Read more about this awesome product and why you should consume it while following a vegan diet.

Lentils

Tired of beans? Lentils are an excellent source of plant-based protein that can be used in a myriad of ways. If you have a Trader Joe’s (TJ’s) near you, they also sell ready-to-use lentils to save you time. You can find them in the refrigerated section near the produce at most TJ’s locations.

Seitan

This meatless alternative is super versatile and has a similar texture to meat. It is made from wheat gluten so if you have celiac this is NOT a product for you. For individuals who don’t have a wheat allergy this is an excellent and inexpensive source of protein. You can even find many different recipes to make your own seitan using a few items you may already have in your pantry.

Tofu

Tofu is probably one of my favorite foods. Tofu is made using soy beans which have all 9 essential amino acids, so it is classified as a complete protein. Depending on the type of tofu you buy the protein content may vary. Many Asian markets sell tofu for much less than a traditional grocery store, too, so I recommend seeing what shops are in your area and comparing prices.

Many people who don’t care for tofu have honestly not had it prepared correctly or in a way that they like yet. The texture and ways to best prepare tofu are determined by the type that you choose to purchase. For “beginner” tofu eaters I generally recommend eating the firmer varieties as the squish of softer, silken tofu may put some people off to its mouth-feel.

Note: tofu is similar to chicken, meaning that it has practically no taste on its own. Eating plain tofu is another behavior I would consider more “advanced” and not recommended for newbies. Most people who enjoy tofu will tell you that marinating and sauces go a long way with this versatile protein source.

Fruits/Vegetables

There’s a common misconception that fresh fruits/vegetables are always the most superior form, when compared to frozen or canned. However, frozen fruits and vegetables are harvested and processed at their peak meaning that many times they are better tasting and at peak nutritional value when compared to fresh produce.

Like any food product there are some options that are more healthful than others. I generally recommend avoiding frozen produce that has large amounts of added sodium and/or added sauces. This way you still have control over the spices and additives in your fruits/vegetables.

If canned is your preferred or only available option, try to choose varieties of fruits/vegetables that have no or minimal added sodium as well as avoiding fruits in added syrups. This will help limit your intake of added salt and sugars. I also recommend rinsing canned vegetables and beans to help remove some of the sodium that may have been added.

Shop the Sales

Another great way to stay within your weekly grocery budget is to try and make meals based on the items on sale that week at your local grocer. This strategy can sometimes be a bit difficult for fresh items, but definitely one you want to use when shopping for pantry staples and shelf stable food items.

Happy Shopping

Hope you found this information helpful! Check out this previous blog post for tips on transitioning to a plant-based diet.

Nutrition and Food, Recipes

Easy Vegan Egg Bites

Sarah Miller, RD

Ingredients

Instructions

  1. Turn air fryer on.
  2. Spray mini muffin tin with nonstick spray.
  3. Place 1-2 pieces of the diced potato and diced mushroom in each mini muffin hole.
  4. Let air fry for about 5 min or until potato has some light browning.
  5. Carefully remove mini muffin tin from air fryer.
  6. Shake well and pour in liquid Just Egg, being careful not to overflow.
  7. Place a few pieces of shredded vegan cheese or smaller pieces of sliced vegan cheese in each muffin hole.
  8. Return to air fryer on lower level of appliance.
  9. Let air fry for another 5 min, or until tops of mini egg bites appear done (light browning).
  10. Carefully remove from your air fryer and let cool for a couple of minutes before removing from muffin tin. Make sure to place on a heat safe surface.
  11. Serve and enjoy!

Tips

  1. I recommend keeping a close eye on your air fryer during the cooking process to avoid overcooking.
  2. Feel free to try different vegetables and/or cheese. The options are endless!
  3. Make sure not to over-fill mini muffin tin; adding too much liquid will make the egg bites puff up. They’ll still taste great, they’ll just look like mini soufflés 🤣
  4. These are so tasty you’re going to want to eat them all, so at most one mini muffin pan will feed ~1-2 people.
Nutrition and Food, Recipes

Vegan French Toast Bake

Sarah Miller, RD

Ingredients

  • 1 loaf of Vegan Croissant Toast cut into 1 inch cubes
  • 12 oz silken tofu
  • 1, 13.5oz can of coconut milk
  • 2 tablespoons arrowroot
  • 1/2c sugar
  • 2 tbsp cinnamon
  • 2c frozen mixed berries

Instructions

  1. Preheat oven to 350F.
  2. Cut the bread slices into 1 inch cubes. Remove 2c of mixed berries and leave out on countertop to defrost a bit.
  3. Spray a 9×13 casserole dish with a nonstick spray and add bread cubes.
  4. Blend tofu, coconut milk, arrowroot, sugar and cinnamon in your high speed blender to make a custard.
  5. Pour custard over bread cubes. Push cubes down to ensure they all get wet, or leave some dryer areas if you like a crunchy crust.
  6. Place in oven and bake for 20min.
  7. Pour mixed berries over the top and bake for another 20min. It’s ok if the berries are still frozen when you add them.
  8. Remove from oven and serve immediately.

Tips

  1. Make sure your bread is dry- it works best if the bread is about 1 day past it’s best date. The dryer the bread the better the texture for this recipe. You can also substitute another type of french bread if you prefer.
  2. My husband and I like a mixture of texture so I like to only push down some of the bread and let other smaller areas remain untouched by the custard so that they come out a little crunchy. If you prefer soft texture make sure you have fully coated all of the bread pieces.
  3. Feel free to add more fruit if you like, 2c is an estimate of the amount I used.
  4. My husband really likes maple syrup on top; I prefer to keep it as is or to add some vanilla plant based yogurt ????
Nutrition and Food, Recipes

Easy Tofu Veggie Scramble

Sarah Miller, RD

Ingredients

  • 1/2 sweet potato or any other potato you have, diced
  • 1 yellow squash, cut into bit size pieces
  • 1 zucchini, cut into bite size pieces
  • 14 oz block firm tofu, drained
  • 1 tbsp olive oil
  • 1.5 tsp garlic (or more to taste; can sub garlic powder but use less since it’s stronger than fresh)
  • 1 tsp onion powder
  • 1.5 tbsp nutritional yeast
  • 1.5 tsp turmeric
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • black pepper to taste

Instructions

  1. Drain tofu well. I use my tofu press for about 20 minutes. Don’t worry about making the block have fissures or breaks- you’re going to be mashing this up once it’s drained anyway.
  2. Heat 1 tbsp olive oil and garlic over medium heat in a deep pan or a medium size pot.  Add diced potato.
  3. Once potato pieces are slightly browned (about 5-7 min), add in the yellow and zucchini squash.
  4. Once the potatoes look a bit darker and your squash has some browning, crumble in your drained tofu. Mix together with turmeric, onion powder, nutritional yeast, smoked paprika, cumin and black pepper.  Add more or less of each seasoning to taste- I like to have enough turmeric to make the tofu appear yellow but not so much that it’s a dominant flavor. 
  5. Stir together tofu, seasonings and vegetables to distribute flavors well (about 2-4min). Serve warm.

Tips

  1. Don’t be afraid of adding or omitting spices. You can make this taste like whatever you want- that’s the beauty of tofu!
  2. Try adding in fresh diced onion instead of onion powder, or other vegetables you might have in your fridge. 
  3. Want a little more comfort? Melt some vegan (or dairy if you prefer) cheese on top to make it a melted scramble.
  4. I like to make this in my soup pot because I sometimes stir a little vigorously ???? So if you’re like me (accident and kitchen mess prone) consider using your soup pot instead of a skillet. Know yourself. ????
  5. Serve with your favorite toast (I suggest avocado toast or toasted vegan croissant toast), coffee, and orange juice for a lazy Sunday brunch. Cheers!
red paper bags
Nutrition and Food

Instant Pot Deals- Black Friday 2020

Sarah Miller, RD

Can you believe it’s already that time of year again? While I’m all for shopping small and supporting local businesses, sometimes there are gadgets and deals that only Amazon can provide. Here are some of the best Amazon Black Friday Instant Pot deals I found today and wanted to share.

The must-have kitchen gadget for plant-based diets

Oh how I love my Instant Pot! I only just decided to buy one last year during the 2019 Amazon Black Friday Deals and I’m so glad I did. I was on the fence since I’ve been a huge fan of my classic CrockPot for years and wondered, “Why do I need both?” What a game changer the Instant Pot became. Being able to cook dried beans quickly, my favorite grains, soups, or even steam vegetables has made my Instant Pot the MVP of my kitchen (tied for first with my Blendtec of course). There are tons of models on special right now, I encourage you to click through and find the one that would work best for you or a friend/loved one this year as a gift.

Instant Pot Duo 7 in 1 $79.00

Instant Pot Smart Wifi $89.99

Instant Pot Crisp Pressure $129.99

Instant Pot Duo Evo Plus $69.99