The photo for this post was taken by my favorite person in our then beautifully growing garden. When I look at it, I have very mixed feelings. The Jana in this photo had no idea that her world was about to be turned completely upside down.

A note: In the following, I will talk about illness and death. This is probably the most personal thing I have shared on my blog so far.

In 2022, I received news that no one wants to hear. A very close family member was terminally ill. The prognosis was not good. So, I dropped everything and traveled back to Germany to be there and share as much time as possible.

I knew it would be very challenging. I could not have imagined how much it would pull at me and how it would affect me sustainably and long-term.

Some of you reading this have likely experienced something similar. Watching a loved one suffer and accompany them in their dying process does not leave one unscathed.

I am grateful that I could help, that I could support. And that we could say goodbye to each other. That I could be there until the last breath. No matter how hard it was.

As a highly empathetic person, I always find it difficult to separate myself from the suffering of others. And when it comes to a very close family member, it is so much harder. The last weeks, days, and hours leading up to the death were the hardest time I have ever experienced. And it left its marks.

It took years for me to realize that I was suffering from post-traumatic stress disorder. The daily recurring flashbacks, my complete withdrawal from friends and family, and my disinterest in everything that used to bring me joy were the most obvious signs. I needed the distance, the time, to see it. And as the saying goes, time heals all wounds. Almost.

I was burnt out, traumatized, and heartbreakingly sad. The world was no longer the same.

It took a long time. And slowly I began to feel better, slowly joy for life returned. Slowly, the blossoms of my creativity and passion began to open.

Why am I sharing all of this? If I can help just one person get the right support when they go through something similar, it is worth it to me. Do not underestimate how important it is to seek professional help when we find ourselves in such a situation.

And of course, I also want to explain why I was gone for so long. I apologize to everyone who has been waiting for a response to a comment or message from me for a long time. I will do my best to reply to everyone. Thank you for your understanding; I appreciate it.

Now I am back! I have new recipes to share. There are new ideas and projects. Some things will change. There is a new newsletter. Sign up if you don’t want to miss anything.

I am excited to share my passion with you.

Many warm regards,
Jana

This first high-speed blender of mine was a life changer. It also a very hard working machine and I ended up replacing it a few years ago. When shown to an appliance repair service, they told me that there wasn’t much that they could do. That engines only had so many rotations until they burn out. And I surely used this blender for uncounted smoothies, cakes, ice creams, sauces and more on a daily basis.

I have used this new Optimum G 2.1 blender* for a few years and I would love to share my review with you.

What do you get?

The blender comes with a base that houses the powerful motor. The base has a LED touch pad with pre-programmed settings for easy use. A BPA-free 2 liter jug and a tamper (ideal for creations that are a little more thick, like hummus or nice cream) are included. You can also buy a 1 liter jug. Perfect for smaller amounts where the big jug is unsuitable.

The technical facts:

• • 6 blade stainless steel assembly (wet and dry use)
  • Digital panel with speed dial and touch screen
  • 6 Pre-programmed settings
  • 10 year domestic warranty
  • UL, CE and FDA approved Eastman Copolyester BPA Free jug with lid and cap
  • I like how they also guarantee satisfaction or 30 day money back

My first impression:

When I unpacked this high-speed blender, I was impressed by the weight of the base. With such a powerful engine, it is no real surprise. I like the new, sleek and minimalist design of the base.

The LED touch pad is an exciting new detail and I had to try all 6 pre-programmed settings. I appreciated that you can also set your own speed and time, especially after years of owning a blender where I was used to being able to change the speed myself.

Another nice feature is the adjustable blending time, which has 30 second steps up to 3 minutes. Really useful for those busy mornings or evenings where you throw something into the blender to blend, while doing something else on the side.

After a few different creations with my new Optimum G 2.1, I was really impressed by how strong it was. It seemed even stronger than my first blender, the Optimum 9400.

And now, after using it for a few years?

I’m still very happy with my blender. I have used it on a daily basis for my usual wide array of vegan foods, like smoothies, sauces, nut mylks, nice cream, dips and spreads as well as raw cakes. It never failed me. In summer, when the weather was really hot, it managed to overheat a few times. But thanks to the auto switch off, it survived.

I still absolutely love the manual speed and timer setting. It makes life so much easier. I ended up avoiding the pre-programmed settings most of the time – old habits are hard to beat. The nice cream setting is pretty good though!

I did have an issue with the blender jug though. After a couple of years of heavy use the blades became a little loose. I managed to keep it going by manually tightening the blades but after a few months it wouldn’t work anymore and I had to purchase a new jug which was disappointing. Hopefully it was just a one off problem and the new one will keep going for a long time.

My summary

Pros

• A truly powerful blender that is a little more affordable than other brands. If you are looking into making lots of your own ice cream, mylks, cakes, sauces etc. it is worth investing into one. I can’t imagine life without it anymore.
• Super easy to use and to clean.
• Lots of helpful pre-programmed settings and manual options.

Cons

• Like any powerful high-speed blender, it’s noisy. That’s just the way it is.
• The LED has a blue light, which I rather avoid especially at night. I usually switch off the power point after using it.

All in all I’m super happy with this powerful life changer – it truly did change my life because this high-speed blender makes it super easy to create lots of vegan food. If you are looking into buying one, you can use my discount code*.

*Affiliate Link – If you make a purchase through this link, I will earn a small percentage. the price won’t change for you. This way you support my work, thank you very much

What are Critical Nutrients?

As with any diet form, a vegan diet needs to be well balanced to ensure that you are covering all your nutritional needs, e.g. it has to supply all essential nutrients.
Some nutrients can be found only or mostly in plant-based food – they aren’t a problem on a vegan diet: they include fiber, magnesium, potassium, vitamin K, E and C as well as either phytonutrients.
Other nutrients are either only to be found in animal products (vitamin B12) or in higher amounts (vitamin B2). Or they can’t be absorbed well enough from plant-based food sources (iron, zinc, potassium).
They belong to the “critical” nutrients. It means that the minimum levels of these nutrients are not achieved in some people on a vegan diet. However it is possible to cover all your essential nutrients (except or vitamin D and B12) with plant-based food sources. It is important to plan your diet well and make sure to include certain food groups into your meal plans.
The following will give some detailed information about the critical nutrients.

Protein

Proteins are important building blocks for our body. We need approx. 0.8g of protein per kg of body weight (and a little more during pregnancy and breast feeding).
The reason why protein is labelled a critical nutrient is the lower quality of plant-based proteins: most plan-based proteins don’t contain all amino acids (protein building blocks) that we need to form protein. This is why we have to combine them in order to cover all essential amino acids. This doesn’t have to happen in one meal – it is efficient enough if you eat well balanced throughout the day (a good combination are whole grains and legumes & pulses).
It is important though to have enough caloric intake, otherwise the protein is being used as an energy source for the body.
Good protein sources for vegans are:
soy products, legumes, pulses, nuts, whole grains.

Omega-3 Fatty Acids

The function of omega-3 fatty acids are the building of cell membranes and prevention of cardiovascular diseases.
They also play an important role in the development of the brain (especially DHA).
Some omega-3 fatty acids (DHA, EPA) can only be found in animal products (fish). However, our body can make these fatty acids by converting the plant-based alpha-Linolenic acid (ALA).
It is very important to pay attention to the ratio of omega-6 and omega-3 fatty acids:
an unfavourable ratio (too much omega-6 in your diet) reduces the conversion rate from ALA to DHA and EPA.
Good sources of omega-3 are:
plant oils, nuts (especially walnuts), algae oil, linseed oil with added DHA.
It is important to keep attention on a good fatty acid ratio. It is about 5:1, omega-6:omega-3.
Examples for suitable oils:
preferably cold pressed rapeseed oil, flaxseed oil, walnut oil, hemp oil.
The recommended daily intake of DHA is 200mg, which is especially important during pregnancy, breast feeding and infancy – algae oil or fortified flaxseed oil is recommended then.

Vitamin B12

Vitamin B12 plays an essential role in metabolic processes (coenzyme). A long-term B12 deficiency will cause irreversible damage!
Vitamin B12 can’t be found in plant-based products – supplementation is important. This can be achieved through tablets or drops. But you can also use fortified plant-based foods (plant-milks, cereals) and fortified toothpaste.
It is important to get a regular blood test done to ensure an adequate supply (lab test for Holo-TC, MMA, vitamin B12).
Recommended daily dose: 4µg per day.

Vitamin B2

Just like vitamin B12, vitamin B2 plays an essential role in metabolic processes. In the general population this gets supplied mostly through dairy products.
Good plant-based sources are nuts and seeds, legumes, some vegetables (kale, broccoli), whole grains, sprouts.
Supplementation is not necessarily needed, but you have to make sure to choose vitamin B2 rich food sources.
Recommend daily intake: 1,3-1,4mg per day (men) and 1,0-1,1mg per day (women).

Vitamin D

This essential vitamin is primarily important for bone health as well as the immune system. It is possible to cover the daily intake by synthesis through sunlight.
During the summer time, depending on your skin type, you will have to sit in the midday sun for at least 10 minutes without sun screen application.
There are a few plant-based food sources too, but they don’t contain high amounts of vitamin D. In winter or for people who don’t spend much time outdoors, supplementation should be considered.
Recommend daily intake: 20 µg per day.

Calcium

The mineral calcium is an important building block for our bones.
Recommended sources: mineral water (at least 150mg/L, better still >400mg/L), calcium rich vegetables (broccoli, spinach, kale, chard, ruccola), nuts & seeds (brazil nuts, almonds, hazelnuts, chia seeds, linseed, sesame, poppy seed), as well as fortified plant-milks and meat replacement products (tofu, tempeh).
Many vegans don’t take in the recommended daily dose of 1000mg, this is why a thoughtful selection of food sources is recommended!

Iron

Iron is essential for haematosis ( formation of blood cellular components). Fertile women need higher amounts than men (15mg vs. 10mg). Good plant-based sources for iron are whole grains, legumes, pulses, meat replacement products made from soy, dark leafy greens. It is important to combine iron-rich foods with vitamin C (for example orange juice, capsicum), because plant-based iron is not absorbed as well as iron from meat!
Polyphenoles from tea and coffee reduce the iron absorption, which is why it is recommended to enjoy these at least 1 hour away from an iron-rich meal.

Zinc

Zinc is essential for the function of several encymes and the immune system. The recommended daily intake is 7-10mg (men/women), 9mg in pregnancy and 11mg during breast feeding – it is possibly higher for vegans (10.5 for mean and 15mg for women).
A plan-based diet is naturally rich in phytic acid, which can reduce the absorption of zinc. Therefore it is very important to include several good sources of zinc in your daily meals as often as possible.
Good sources for zinc:
whole grains, sour dough bread (phytic acid gets broken down by naturally occurring lactobacilli), nuts, legumes and pulses, nutritional yeast flakes, pumpkin seeds.

Iodine

Iodine is a component of thyroid hormones. The recommended daily intake is 200µg per day. It is higher during pregnancy (230µg per day) and breast feeding (260µg per day).
Important sources for vegans:
Seaweed with a moderate amount of iodine (nori <20µg/g iodine), iodised salt.
With a confirmed deficiency or during pregnancy and breast feeding, a supplementation is recommended (100 to 150µg per day).

Selenium

Another important nutrient for thyroid and immune system as well as protection against oxidative stress.
The recommended daily intake is 60-70µg per day (men/women) and 75µg per day during breast feeding.
Some possible sources for vegans are:
Brazil nuts (preferably with amount of selenium content), whole grains, grains and plant-based foods from the USA (where soil is more rich in selenium), otherwise supplements.

For individual coaching regarding a vegan diet, vegan pregnancy or breast feeding, you can contact Anastasia directly.

And I will never forget these images.

A very active vegan activist friend supplies me with food for though every day. And the lovely ladies from the German animal activist project Beautiful Commitment really shook me up and motivated me to do something.
I don’t want to be quite anymore! because that small amount of uncomfortable feelings is nothing compared to what the animals have to go through when they get killed against their will.
Today I learnt that we already have reached the critical mass of vegan people, so that we could seriously start to create change. But most vegans are silent. They don’t dare to speak up for the animals. I can relate, I was like that too. I can only ask to look into this subject again and again. And to remember why we chose to live a vegan lifestyle and what we want to achieve with it.

This is why I decided not to compromise anymore. Instead I will offer to create a true vegan feast, to show how delicious and easy vegan food can be.
And Christmas time is the ideal occasion to do just that. Because the contradiction couldn’t be stronger when we celebrate love but have dead animals on our plates, right?

It doesn’t have to be like that! Let us all create change for a better world by standing up for our values with all our heart and soul!
On my blog you can find heaps of inspirations for vegan meals. Also, my fellow vegan friend The Pesky Vegan has created a beautiful compilation of vegan recipes for kinder holidays
Happy holidays everyone!
Much love,
Jana

“And afterwards I wondered how many of these people that were protesting for a better future, actually take part in destroying our world by the choice of food on their plate.”

I chose this topic because New Zealand is still dominated by the meat and dairy industry. But it’s not a secret anymore that this industry is destroying our planet.
Besides the unethical aspects and the unhealthy side effects of consuming meat, dairy and other animal products, there are more concerning facts:

• The amazon fires are caused by the global demand for cheap meat and dairy.
  Raising livestock for meat, eggs and milk generates 14.5% of global greenhouse gas emissions, the second highest source of emissions and greater than all transportation combined. It also uses about 70% of agricultural land, and is one of the leading causes of deforestation, biodiversity loss, and water pollution. [1]
• Year after year New Zealand’s meat and dairy farmers import palm kernel. In recent years the annual import numbers were at a staggering 2.2 million tonnes, which makes up about a third of the world’s total! [2]
• Palm kernel is directly linked to the deforestation of rain forest in South East Asia. New Zealand meat & dairy farmers contribute to this deforestation. [3]
• Almost 50% of New Zealands Emissions are caused by animal farming [4]
• Climate change is real. [5] It’s time for us to take responsibility and demand change. We can still do this. But we have to wake up now and act on a global level. For our home, for our future.

If you have a look at these numbers, it simply can’t be denied that what we eat has an impact on climate changing carbon emissions. Therefore we seriously have to raise this very important question again and again:

“Can you call yourself an environmentalist while consuming animal products?”

The effects of consuming animal products on our global carbon emissions are undeniable. At the same time we are heading towards the point of no return. Once we have reached a global temperature warming of more than 1.5 °C there is most likely no turning back. The drastic consequences will be out of human control. [6]
Does this make you pick up your ears? Do you wonder what you can do to prevent the Earth from becoming a dead planet? We still have time to cut down on our carbon emissions to try and stop further temperature rises. But we have to act now!
We are all in this together. And we have to think of future generations to come who will be left with the mess that we are creating now. Again, I can’t emphasize enough how drastic the effect of climate change will be. Lets’ get together and make a change!
Here are a few ideas how you can cut down your carbon emissions:

1. Eat less meat, dairy and eggs – or go vegan (even better, not only for our planet, but also for the animals and your health)

2. Drive less by car and avoid plane traveling.

3. Plant more trees – New Zealand based people can have a look here

4. Grow your own food, get together with fellow gardening friends

5. Buy local and seasonal produce as much as you can

6. Buy less stuff and avoid plastic – refuse reuse and recycle is the motto

7. Engage in politics – big business and corporations also have to be made responsable since they contribute majorly

8. Last but not least: Spread the word, make a change!

Do you have any other ideas and suggestions? I’m keen to hear from you in the comments. Let’s support each other and make the world a better place
Lots of love
Jana

[1] The Guardian – Animal agriculture is choking the ​Earth and making us sick. We must act now
[2] IndexMundi – New Zealand Palm Kernel Meal Imports by Year
[3] Union of Concerned Scientist – Palm Oil
[4] New Zealand’s Environmental Reporting Series – Environmental Indicators Te taiao Aotearoa – New Zealand’s greenhouse gas emissions
[5] NASA – Global Climate Change
[6] Job One for Humanity – the 11 key global warming tipping points defined