Vegan Archives - Gwell - Nutrition, Wellness, and Healthcare Advocacy https://eatgwell.com/tag/vegan/ Empowered Wellness for Women Living with Chronic Illness Sun, 04 Jan 2026 22:21:06 +0000 en-US hourly 1 https://wordpress.org/?v=6.9 https://i0.wp.com/eatgwell.com/wp-content/uploads/2025/03/Gwell-logo-blue.png?fit=32%2C17&ssl=1 Vegan Archives - Gwell - Nutrition, Wellness, and Healthcare Advocacy https://eatgwell.com/tag/vegan/ 32 32 245783657 Black Forest Cherry Protein Bites https://eatgwell.com/black-forest-cherry-protein-bites/ Thu, 25 Sep 2025 21:16:06 +0000 https://eatgwell.com/?p=1303

These no-bake Black Forest Cherry Protein Bites are a reimagined version of one of our original Gwell favorites. Now made with simple, nourishing ingredients you can throw together at home. Chocolatey, tart, and fiber-rich, they’re perfect for managing blood sugar, supporting hormone balance, and getting in some calm, cycle-friendly protein without the fuss.

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If you’ve been here a while, you might remember the original Black Forest Cherry bites from Gwell. They were a fan favorite for good reason. Packed with walnuts, cacao, tart cherry, and functional ingredients like dates, they were designed to feel indulgent and supportive.

This homemade version keeps the spirit of the original but makes it more accessible. There’s no protein powder, no added sweeteners beyond date sugar and fruit, and no complicated prep. Just a handful of pantry staples and the flexibility to make it your own.

Each bite gives you fiber, plant-based protein, and anti-inflammatory ingredients in one satisfying snack, no oven required. And if you’re someone who struggles with sleep (especially common with PCOS or stress-related hormone shifts), there’s something extra to love here:

  • Tart cherries are one of the few natural sources of melatonin
  • Cocoa contains magnesium to help relax the nervous system
  • Chia and hemp seeds provide tryptophan and omega-3s to support serotonin pathways

Together, that means these bites don’t just taste good, they gently support rest and recovery, too. They’re great as an after-dinner treat that won’t spike blood sugar and may even help your body unwind before bed.

Whether you’re managing hormones, balancing energy, or just trying to sleep a little better at night, these bites meet you where you are.

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Black Forest Cherry Protein Bites

These no-bake Black Forest Cherry Protein Bites are a reimagined version of one of our original Gwell favorites. Now made with simple, nourishing ingredients you can throw together at home. Chocolatey, tart, and fiber-rich, they’re perfect for managing blood sugar, supporting hormone balance, and getting in some calm, cycle-friendly protein without the fuss.
Course Appetizer, Breakfast, Dessert, Snack
Cuisine American
Diet Diabetic, Gluten Free, Low Lactose, Low Salt, Vegan, Vegetarian
Keyword Comfort Food with a Twist, Functional Wellness Recipes, High-Protein, Immune Support, PCOS-Friendly, Stress Relief
Servings 8

Ingredients

  • ½ cup hemp seeds 80g
  • 2 tbsp chia seeds 24g
  • 6 tbsp tart cherry juice 90ml — for chia gel
  • ½ cup sugar free sunflower seed butter 128g – or cashew/almond butter
  • ¼ cup date powder 48g — or 4 soft Medjool dates, also known as date sugar
  • ¼ cup unsweetened cocoa powder 20g
  • ⅓ cup unsweetened dried cherries 50g — chopped
  • ½ tsp vanilla extract optional or cherry extract
  • Pinch salt
  • 1 tsp unsweetenedshredded coconut

Instructions

  • Mix chia seeds, tart cherry juice, and vanilla to make chia gel
  • Let soak 1-2 hours
  • Mix all dry ingredients
  • Melt chocolate and mix with nut butter
  • Once chia gel is ready, mix it with the nut butter/chocolate
  • Then combine the wet and dry ingredients until fully comnined
  • Press into your desired shape and sprinkle with shredded coconut

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]]> 1303 PCOS-Friendly Tropical Protein Shake https://eatgwell.com/pcos-friendly-tropical-protein-shake/ Thu, 25 Sep 2025 20:29:53 +0000 https://eatgwell.com/?p=1291

This PCOS-friendly shake is as vibrant as it is grounding. Made with dragonfruit, ginger, cinnamon, lime, and date sugar, it draws on diasporic flavors and traditions that prioritize nourishment, balance, and using what you have. Whether you’re managing blood sugar, soothing inflammation, or just trying to eat well with what’s in the fridge, this shake is for you.

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Stop guessing, here’s the simple formula for a shake that actually supports PCOS.

Sometimes you don’t have time to make a meal, but you need “meal-energy.” This simple formula can help to support people with PCOS.

Protein + Low Glycemic Fruit + Health Fats

– Protein supports blood sugar + hormones.
– Healthy fats regulate cortisol and energy.
– Low-glycemic fruit adds antioxidants without spikes.

Save this formula so your shakes actually work for you!

Tradition Spotlight

This shake is built on calming, hormone-supportive ingredients that have roots in kitchens across the Caribbean, Latin America, and South Asia, places where food is often medicine, and flavor comes with meaning.

You’ll find ginger for heat and inflammation support, cinnamon for blood sugar balance, and date sugar for a naturally sweet lift that keeps the fiber intact. A squeeze of lime brings brightness and balance, just like in the cooling drinks and herbal blends I grew up around.

And the dragonfruit? That’s what I had on hand, and that, in itself, is tradition.
Where I come from, we don’t always shop with a list, we cook with what we have. You learn to build nourishment from the ingredients in front of you, not just the ones in the recipe.
In a perfect world, I’d pair this with mango and passionfruit, tropical, vibrant, deeply familiar. But I also know that too much of those, especially all at once, can spike blood sugar. So instead, I keep the spirit of the dish: vibrant, grounded, made with care. You can of course add them in moderation.

This isn’t a prescriptive shake. It’s a flexible one, rooted in rhythm, balance, and resourcefulness. That’s cultural tradition, too.

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PCOS-Friendly Tropical Protein Shake

Simple formula for a shake that helps to support PCOS.
Course Breakfast, Dessert, Drinks
Cuisine Caribbean, Southeast Asian
Diet Gluten Free, Low Lactose, Low Salt, Vegan, Vegetarian
Keyword Functional Wellness Recipes, High-Protein, Hormone Supportive, PCOS-Friendly
Prep Time 5 minutes
Cook Time 1 minute
Servings 1 person
Calories 268kcal

Equipment

  • 1 Blender

Ingredients

  • 3/4 cup Silken Tofu
  • 1 tbsp flax
  • 1 cup dragonfruit
  • .25 cups light coconut milk
  • 1 tsp ginger
  • 1 tsp lime juice
  • 1/4 tsp cinnamon
  • 1 cup Ice

Instructions

  • Add allingredients to the blender
  • Blend
  • Enjoy

Notes

We used what we had on hand for this one and focused on following our formula. There are some fun ways to mix this up for flavorful and balanced smoothies. Here are a few swaps or additions we’d try.
  1. Swap the silken tofu for protein powder or hemp seeds
  2. Add 1/4 cup of mango and passionfruit
  3. Reduce the fat with a lighter milk
  4. swap the dragonfruit for raspberries or cherries and add cacao/cocoa powder

Nutrition

Calories: 268kcal | Carbohydrates: 22g | Protein: 10g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 2g | Sodium: 137mg | Potassium: 417mg | Fiber: 4g | Sugar: 12g | Vitamin A: 4IU | Vitamin C: 2mg | Calcium: 94mg | Iron: 4mg

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]]> 1291 Coconut Flaxseed Porridge (Low-Carb Oatmeal Alternative) https://eatgwell.com/coconut-flaxseed-porridge-low-carb-oatmeal-alternative/ Fri, 13 Jun 2025 20:19:55 +0000 https://vnasri.com/website_9bdae8df/?p=784 Close-up of a fresh coconut being scooped to reveal white, shredded coconut meat.

A comforting low-carb alternative to oatmeal, this porridge combines healthy fats, fiber, and warming spices to support blood sugar balance. Flaxseeds are high in omega-3s and lignans, known to support hormone health. Coconut provides MCTs for energy, while cinnamon and nutmeg aid blood sugar regulation. Citations: 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566790/2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7275152/

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A comforting low-carb alternative to oatmeal, this porridge combines healthy fats, fiber, and warming spices to support blood sugar balance.

Flaxseeds are high in omega-3s and lignans, known to support hormone health. Coconut provides MCTs for energy, while cinnamon and nutmeg aid blood sugar regulation.

Tradition Spotlight

Coconut porridge variations are popular in South Asian and Caribbean cuisines. Flaxseeds, historically used in traditional medicine, are now recognized for their functional health benefits.

Citations:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566790/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7275152/

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Coconut Flaxseed Porridge Low-Carb Oatmeal Alternative

This creamy, warming porridge is a great alternative to traditional oatmeal, packed with fiber, healthy fats, and plant-based protein from hemp seeds. It’s quick to make, easy to digest, and free from nuts and added sugars. It's a perfect option when you want something cozy that still supports blood sugar balance and digestive health.
Course Breakfast, Snack
Cuisine American
Diet Gluten Free, Low Lactose, Vegan, Vegetarian
Keyword High-Protein, Nut Free
Prep Time 5 minutes
Cook Time 8 minutes
Servings 1
Calories 243kcal

Equipment

  • Small Pot

Ingredients

  • 1 tbsp ground flaxseed
  • 1 tbsp unsweetened shredded coconut
  • 1 tbsp hulled hemp seeds
  • 1/4 cup unsweetened oat milk or light coconut milk from carton, not canned
  • ½ tsp cinnamon
  • Pinch Sea Salt
  • ½ tsp vanilla extract optional, for flavor
  • Sweetener to taste: ½ tsp maple syrup or a few drops of stevia Optional
  • 1 tsp chia seeds adds texture & fiber. Use only if you enjoy it.
  • 1/2 cup water

Instructions

  • In a small saucepan, combine all ingredients.
  • Heat gently over medium-low heat, stirring frequently, until the mixture thickens (about 3–5 minutes).
  • If it becomes too thick, add a splash more milk to loosen.
  • Stir well to prevent a gummy or slimy texture. This helps break up the flax as it gels.
  • Top with a few berries, a spoonful of coconut yogurt, or a sprinkle of pumpkin seeds for texture, if desired.

Notes

  • Stirring frequently while heating is key to maintaining a creamy consistency without the flax going gummy.
  • If you’re not a fan of chia seeds, you can leave them out. They’re just an extra boost.
  • This porridge stores well in the fridge for 1–2 days and reheats beautifully with a little added milk.
  • Want more staying power? Pair with a boiled egg or a savory breakfast option on the side.

Nutrition

Calories: 243kcal | Carbohydrates: 9g | Protein: 8g | Fat: 19g | Saturated Fat: 8g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Sodium: 47mg | Potassium: 121mg | Fiber: 5g | Sugar: 1g | Vitamin A: 83IU | Vitamin C: 0.3mg | Calcium: 76mg | Iron: 3mg

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]]> 784 Gwell Vegan Egg https://eatgwell.com/gwell-vegan-egg/ Fri, 13 Jun 2025 20:15:46 +0000 https://vnasri.com/website_9bdae8df/?p=779

This plant-based egg alternative, made with tofu and seasoning, offers a flavorful alternative to scrambled eggs, providing a satisfying vegan option rich in protein.Tofu is high in protein and contains all nine essential amino acids. Nutritional yeast provides B12, while turmeric adds anti-inflammatory benefits. Turn this into a complete meal with this simple formula: Protein...

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This plant-based egg alternative, made with tofu and seasoning, offers a flavorful alternative to scrambled eggs, providing a satisfying vegan option rich in protein.
Tofu is high in protein and contains all nine essential amino acids. Nutritional yeast provides B12, while turmeric adds anti-inflammatory benefits.

Turn this into a complete meal with this simple formula: Protein + Fiber + Health Fats + Complex Carbs (these may have protein, fiber, and healthy fats)

Tradition Spotlight

Tofu scrambles are common in plant-based cuisine and trace their roots to Asian tofu cookery. In Black vegan and Afro-Caribbean communities, creative plant-based substitutes offer both nostalgia and nourishment.

Citations:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188422/
2. https://www.hsph.harvard.edu/nutritionsource/soy/

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Gwell Vegan Egg

Course Appetizer, Breakfast, Snack
Keyword High-Protein
Servings 1

Equipment

  • Blender

Ingredients

  • ¼ cup blended soft tofu per egg
  • 1 tbsp chickpea flour
  • ¼ tsp turmeric
  • ¼ tsp kala namak for eggy flavor
  • 1/2 tsp nutritional yeast
  • 1 dash black pepper

Instructions

  • Blend all ingredients and prepare like you would eggs
  • For egg muffins bake at 375°F (190°C) for 25–30 min
  • For a chunkier scramble break chunks of firm tofu into scramble while cooking
  • Try steaming with mixed veggies for a delicious take on steamed eggs

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]]> 779 Spiced Chickpea Flatbread with Savory Toppings https://eatgwell.com/spiced-chickpea-flatbread-with-savory-toppings/ Thu, 12 Jun 2025 21:18:44 +0000 https://vnasri.com/website_9bdae8df/?p=732

This savory flatbread is inspired by global street food traditions, combining chickpeas with warming spices and fresh toppings to create a satisfying and protein-rich breakfast or light meal. Chickpea flour is rich in fiber and plant-based protein, which helps stabilize blood sugar levels. Toppings like greens, tahini, and lemon add micronutrients and anti-inflammatory benefits. Citationshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071244/...

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This savory flatbread is inspired by global street food traditions, combining chickpeas with warming spices and fresh toppings to create a satisfying and protein-rich breakfast or light meal.

Chickpea flour is rich in fiber and plant-based protein, which helps stabilize blood sugar levels. Toppings like greens, tahini, and lemon add micronutrients and anti-inflammatory benefits.

Tradition Spotlight

Chickpea flour-based dishes are popular across South Asia and the Mediterranean. In Trinidad, ‘socca’-like flatbreads draw inspiration from Indian cuisine brought by indentured laborers. Chickpea flour (besan) is used in dishes like pakoras and chilla, providing a gluten-free, high-protein base.

Citations
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071244/

https://www.hsph.harvard.edu/nutritionsource/legumes/

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Spiced Chickpea Flatbread with Savory Toppings

Course Appetizer, Breakfast
Cuisine Caribbean, Indian
Diet Gluten Free, Hindu
Servings 1

Ingredients

  • 1/2 cup chickpea flour
  • 3/4 cup water
  • 1/4 tsp cumin
  • 1/4 tsp turmeric
  • Pinch of salt
  • 1/4 cup sautéed mushrooms
  • 1/4 avocado sliced
  • Fresh herbs e.g., cilantro or parsley

Instructions

  • Whisk chickpea flour, water, and spices into a smooth batter.
  • Let rest 10 minutes.
  • Cook on a lightly greased non-stick pan until golden on both sides.
  • Top with sautéed mushrooms, avocado slices, and herbs.
  • Serve warm.

Notes

Inspired by Indian besan chilla — use as base or wrap.

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