Hi Friends,

This is the new look of my health & wellness newsletter, formerly Ron Russell’s Suncafe newsletter, now Nourish & Flourish.

• BONUS: Next week’s newsletter I’ll attach my FREE vegan E-cookbook with some of my most popular recipes.

As you probably know, I was a founder and chef at Suncafe Organic. I've taught 400+ vegan cooking and wellness classes, as well as I’ve studied wellness and longevity for nearly 50 years.

I'm turning this knowledge into this new weekly 5 minute newsletter filled with my vegan recipes in less than 15 minutes, in addition to, wellness and longevity hacks and usable advice. I will also be posting giveaways and other bonuses.

So we will see you weekly!

If you’d like to unsubscribe, simply click the link at the bottom.

Thanks,

Ron Russell

Vegan Healthy Snack Ideas and Hacks

STOP! Have you ever yelled at yourself for eating junky snacks? If you've embraced the vegan lifestyle or just want to eat with a wellness focus, healthy snack ideas can be a big challenge.

Don’t worry! Let’s delve into some quick, healthy, and tasty vegan snacks.

Quick Bites:

1. Nuts and Seeds: Almonds, walnuts, and chia seeds are not just vegan but are rich in omega-3 fatty acids, protein, and fiber¹ . I enjoy mixing chia with 4 to 1 water/fruit juice and creating a pudding. Add stevia and fruits like blueberries, mango pieces, banana and/or strawberries to sweeten.

2. Fresh Fruits: From bananas to berries, a fruit salad or even a simple apple can be a refreshing snack. Smoothies with leafy greens added is another tasty way to get more fruits and veggies into your diet.

3. Veggies and Hummus: Sliced cucumbers, bell peppers, jicama, or carrots dipped in hummus are not only crunchy but also provide protein and fiber² .

4. Popcorn: Air-popped popcorn seasoned with some nutritional yeast gives a cheesy flavor without actual cheese³ .

Packaged Yet Healthy:

• Seaweed Snacks: These thin sheets of roasted seaweed are crunchy, salty, and full of vitamins and minerals.

• Dried Fruit: Go for unsweetened versions for a sugar-free treat. Remember, moderation is key as dried fruits are calorie-dense.

Homemade Delights:

• Broccoli: Spray small flowerets with cooking spray (or toss with just a touch of olive oil) then toss with garlic powder, sea salt, pepper and nutritional yeast. Bake or air fry at 350F until slightly crispy. (my new favorite snack)

• Roasted Chickpeas: Season with some turmeric and black pepper, and you have a crunchy, protein-rich snack.

• Vegan Yogurt Parfait: Layer vegan yogurt, granola, and fresh fruits. Top with some agave or maple syrup for added sweetness.

• Chocolate Avocado Pudding: Blend ripe avocados with cacao powder, vanilla, and a sweetener of choice. It's creamy and satisfying!

Recipe Highlight: Chocolate Avocado Pudding

Ingredients:

• 2 ripe avocados

• ¼ cup raw cacao powder or unsweetened cocoa powder

• ¼-½ cup pure date syrup or just soft dates (soak in water if needed to get nice and soft so they will blend) (adjust amount to your sweetness level) (dates and stevia are the healthiest ways to sweeten)

• ½ tsp vanilla powder

• A pinch of salt

Instructions:

1. Halve and pit the avocados, scooping the flesh into a blender or food processor.

2. Add cacao powder, date syrup (or agave), vanilla extract, and salt.

3. Blend until smooth and creamy, scraping down the sides as needed.

4. Taste and adjust the sweetness if necessary.

5. Chill in the refrigerator for at least an hour before serving. Garnish with berries or nuts if desired.

6. Enjoy your creamy, healthy treat!

This pudding not only satisfies your sweet cravings but also offers the health benefits of avocados, which are rich in monounsaturated fats, fiber, and various vitamins and minerals.

General Tips & Hacks for Vegan Snacking:

• Plan Ahead: Prepping your snacks in advance ensures you always have a healthy option on hand.

• Read Labels: For packaged snacks, always check the ingredients. Some might have hidden non-vegan components. Avoid processed sugars.

• Stay Hydrated: Sometimes, we confuse thirst with hunger. Drinking water can not only keep you hydrated but can also reduce unnecessary snacking.

In conclusion, vegan snacking can be both delicious and nutritious. With a mix of whole foods, a touch of creativity, and mindful choices, you can enjoy a plethora of flavors while adhering to a vegan lifestyle.

Check out my website for more recipes: https://ronaldrussell.com/

Footnotes

1. Harvard T.H. Chan School of Public Health. (2020). Nuts. https://www.hsph.harvard.edu/nutritionsource/food-features/nuts/ ↩

2. Mayo Clinic. (2017). Hummus: Nutrition and benefits. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/hummus/faq-20057903 ↩

3. NutritionFacts.org. (2012). Is Nutritional Yeast Healthy for Everyone? [https://nutritionfacts.org/video/is-nutritional-yeast-healthy-for-everyone/]( ↩

Longevity Corner

Proven methods to live longer and healthier

• Walk daily: Enhances circulation, prevents atrophy.

• Limit sugar: Reduces inflammation, prevents disease. Keeping blood sugar levels consistently at healthy levels is one of the major markers in longevity according to David Sinclair, Ph.D. of Harvard.

• Sleep well: Repairs tissues, rejuvenates brain. Making a habit of going to bed at the same time every night drastically increases quality sleep.