6 days of uncompromised fun with my daughter

Kommal Shah, SHARAN facilitator from Mumbai, and her young daughter had a holiday all by themselves in SE Asia and found easy ways to remain plant-based throughout

A few months back my daughter and I went on a 6-day holiday to Singapore and Malaysia. I consume only a whole food plant-based diet in Mumbai and my daughter follows it closely too, as far as possible. I am happy to share how we sustained our diet even when we were away from home.

I made and packed energy-boosting, easy-to-carry snacks like savoury chiwda, energy bars, dates filled with walnuts and peanut butter, dried fruits, roasted khakhras and cake. This helped us in easy snacking when we spent long hours in amusement parks.

The hotel we stayed in provided fresh fruits for breakfast and we ate to our hearts’ content. We also bought fresh fruits from the local supermarket to eat whenever we felt hungry. Both Singapore and Malaysia have thriving Indian localities where a simple meal of daal and rice was easily available. Occasionally, I grabbed a plant milk-based coffee at Starbucks and my daughter loved their vegan hot chocolate.

It was a holiday to remember for sure – where we didn’t compromise on our food habits yet had all the fun in the world!

Overnight Oats

Try this no-cook, simple but delicious breakfast option before stepping out for the day to sightsee. It will keep you satiated for longer. In fact, the mix can be pre-made and carried from home.

Ingredients

• ½ a heaped cup of rolled oats
• ⅔ cup choice of unsweetened non dairy milk
• 1 tbsp chia seeds or ground flaxseed
• ½ tsp vanilla extract (optional)
• A handful of chopped dried figs, dates, raisins
• ⅛ tsp unrefined salt
• 2 tbsp date paste

Method

Mix well together all the ingredients in a medium-sized mixing bowl. Spoon into a jar with a tight-fitting lid. Close and refrigerate for at least 4 hours, but preferably overnight, before serving.

Variation

You may add flavourings of your choice such as lemon zest, orange zest, cinnamon, cardamom, saffron, etc.

If you add chopped dried fruits, you may avoid the date paste.

Serves 1

Food For The Mind

FACEBOOK SUPPORT GROUP

If you love Facebook, then join us to be supported on your plant-based journey. We offer 2 possibilities.

1. SHARAN India is SHARAN’s main Facebook page which you can like and follow for getting useful daily updates and news from the plant based health world. You will also get news about the latest SHARAN events, see testimonials, and more.

2. SHARAN’s Vegan Support Group is an open support group to know more about vegan/plant-based lifestyle. Here you can ask questions and share inspiring stories, tips, recipes, etc.

All our doctors and presenters will be here to answer your questions and give you tips. If you have attended our events join this group to be a part of our family.

Please like the main SHARAN page and join the group(s) applicable to you.

Travelling through South East Asia made easy

Whereas the cuisine in SE Asia is mainly animal product-based, it is also dairy-free to a large extent. Similarly, it has an extensive assortment of fresh fruits and vegetables and plenty of coconuts. So, if you are mindful of your choices, it can be a haven for plant-based travellers. Here are some ways to make it easier.

1. Go to vegan-friendly destinations Popular destinations like Singapore, Bangkok and Bali have emerged as favourites among vegan travellers. These are recommended by ‘PETA Asia’ and have many vegan-friendly restaurants to choose from.

2. Selecting accommodation While choosing accommodation, look out for places with kitchenettes and a fridge to store vegetables and fruits. Carry small blenders to make your own smoothies. Enjoy some exotic fruit – jackfruit, rambutan, durian, plum and star fruit are some of the native SE Asian fruits to look out for.

3. Eating organic when travelling Sometimes we don’t have access to organic fruits, vegetables, grains or even whole foods. These are the inconveniences of travelling that cannot always be avoided. Eat with awareness and do your best. You can meet your goals halfway by making sure everything is plant-based.

4. Resisting the temptation of seafood Traditional cuisine in SE Asia has no dairy but has tempting seafood. Most of us follow a WFPB diet to reverse a disease or to achieve a wellness goal. If we know that falling out of this routine will set us back by a few months, we will not get tempted. Everything starts in the mind!

5. Choosing mindfully in restaurants By clever and mindful swaps, we can choose to eat healthier with any restaurant menu. A lot of Asian dishes are full of veggies, tofu and tempeh. Ask them to omit oil and the fish sauce. You could order brown rice. Replace fizzy drinks with lime water or coconut water.

6. Reducing oil in the meals A lot of vegan food can be fried or sautéed in unhealthy oils. Be mindful of that. While eating out, go for steamed dumplings and avoid the deep fried ones. Request the chef to use no oil in stir-fried dishes.

7. Avoiding heat stroke While going to the beach, use an umbrella or a brimmed hat. Wear light-coloured, loose cotton clothing. Avoid exposure to the sun between 11 am – 3 pm. Keep yourself hydrated with lots of water, coconut water, fruits and raw salads.