I've been vegan for over 7 years, and this tropical morning smoothie has entirely changed how I think about eating. Scroll down to the recipe card for exact quantities or keep reading for the full story behind it.

WHY I LOVE THIS RECIPE?

I used to start every morning with a smoothie packed with protein powder, nuts, and three bananas. I thought I was being healthy, but I was bloated by 10 AM every single day.

It took me a full digestive reset and then starting my high raw vegan journey to finally understand what was going wrong. My morning body needed simplicity, not a lab experiment.

I prefer to drink this smoothie mid-morning or for my lunch so I can reserve my breakfast for fresh, whole, water-rich fruits.

This tropical morning smoothie is the result of months of testing what actually makes me feel amazing. No bloating. No heaviness. Just that clean, light, energized feeling that should come with a good breakfast.

When I switched to this combination, the bloating I'd lived with for 18 months cleared up in just a few days. That's when I knew I had found something real.

The mango, strawberries, and pineapple give it that bright tropical flavor. The banana makes it creamy. The spinach adds nutrition without changing the taste. And the chia and flax give you staying power without the digestive weight of heavier fats. Every ingredient is there for a reason.

WHY YOU'LL LOVE IT TOO

• Ready in 5 minutes. from fridge to glass, no complicated steps
• One blender, minimal cleanup, perfect for busy mornings
• No protein powder, no dairy, no processed ingredients, just real food
• Naturally sweet and yummy, no added sugar needed
• Dairy-free, gluten-free, raw vegan, and whole food plant-based
• Costco shortcut available (I'll tell you exactly which bag to grab)
• Keeps you satisfied without feeling heavy or bloated

INGREDIENTS YOU'LL NEED

Here are the simple ingredients you'll need. Scroll down to the recipe card for exact quantities and details.

💡 All ingredients should be whole and unprocessed; that's what makes this smoothie work so well for digestion.

• Banana: The riper the better, more natural sweetness, easier to digest.
• Mango: fresh or frozen. Brings tropical flavor and natural sweetness.
• Strawberries: frozen and unsweetened. The frozen ones are preferred because they won't turn bad as fast as the fresh ones. I always keep a bag in the freezer.
• Fresh orange: I prefer the cara version, sweeter with a light pink color. Remove the peel and add to your blend mix.
• Pineapple: chunks, fresh or frozen. Adds brightness and naturally supports digestion.
• Fresh spinach: You will not taste it. The fruits completely cover it.
• Chia seeds: Omega-3s, fiber, and satiety without heaviness.
• Ground flax seeds: Omega-3s and hormone support. Use the ground one for better absorption.
• Water or coconut water: Coconut water adds a little sweetness and electrolytes.

🛒 The Costco Shortcut:

Look for the Wawona Organic Daybreak Blend at Costco so you do not need to buy individual packets of each fruit.

This blend contains mango, strawberries, peach, and pineapple (all organic) in one bag.

Add just one or two bananas, spinach, chia, flax, and water. Blend the all thing and it will be done in 3 minutes flat.

This is what I do on busy weekday mornings.

HOW TO MAKE IT (STEP-BY-STEP)

You can jump to the recipe for the exact measurements; the section below is just an overview.

1. Step 1: Add the banana, mango, strawberries, pineapple, and a fresh orange.

2. Step 2: Add the chia seeds and ground flax seeds.

3. Step 3: Add the fresh spinach, the water, or coconut water. Blend everything until completely broken down, smooth and creamy.

4. Step 4: Pour into a glass and drink immediately for maximum freshness and nutrient absorption.

SUBSTITUTIONS/VARIATIONS

• Spinach → if you're new to greens in smoothies, start with just one small handful. You can also use baby kale or romaine lettuce as alternatives.
• Banana → if you prefer sweeter, use two bananas. For a thicker texture without bananas, frozen mango works beautifully.
• Coconut water → plain water works perfectly fine. Coconut water just adds a subtle sweetness and extra electrolytes.
• Chia seeds → can be swapped for hemp seeds for a slightly nuttier flavor and similar omega-3 profile.
• Flax seeds → make sure you use ground flax, not whole. Whole flax seeds pass through your system without being absorbed properly.

Variations

• Berry forward - double the strawberries and reduce the mango. More antioxidants, slightly more tart.
• Green power version - add a second handful of spinach and a small piece of cucumber for extra hydration and chlorophyll.
• Citrus burst - add the juice of half an orange or a squeeze of lime. Brightens the entire smoothie.

STORAGE TIPS

• Best consumed immediately - this smoothie is at its most nutritious and most delicious right after blending. The enzymes in fresh fruit are most active immediately after blending.
• Refrigerator - if you need to make it ahead, store in a sealed glass jar for up to 24 hours. The chia seeds will thicken it, just shake and add, if necessary, some water or coconut water before drinking.
• Meal prep tip - pre-portion your fruits, chia, and flax into individual freezer bags. In the morning, just dump the bag into the blender, add fresh coconut water or regular water, and blend. Done in under 3 minutes.

TIPS FOR MAKING REALLY GOOD...

The very best Tropical Morning Reset Smoothie comes from a few small details that make a big difference:

• Use ripe bananas — the riper, the better. Brown spots on the peel mean maximum natural sweetness and the easiest digestion. Freeze your ripe bananas before they go bad; they make the creamiest smoothies.
• Start with less liquid — you can always add more. Starting with 1 cup gives you a thick, milkshake-like texture. Add more for a thinner drink.
• Use frozen fruit for thickness — if you want a colder, thicker smoothie, use frozen mango and frozen strawberries. This is my preference.
• Don't skip the flax — it dissolves completely, and you won't taste it. But the omega-3 and fiber benefits are real and worth the added tablespoon.
• Drink it right away — don't let this sit for an hour before drinking. The nutritional quality is best immediately after blending.

FREQUENTLY ASKED QUESTIONS

YOUR TURN

Have you tried making this Tropical Morning Reset Smoothie? I'd love to hear how it went.

Drop a comment below, tell me if you used the Costco shortcut, what variation you tried, or how it made you feel. I read every single comment.

And if you want to see me make this in real time and follow my full raw vegan chef training journey, come find me on YouTube at @malikazsani. I'm documenting everything: the recipes, the discoveries, and what actually work.

RECIPE CARD

Tropical Morning Reset Smoothie

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Print Recipe

Pin Recipe

A gentle, digestion-friendly morning smoothie made entirely from whole fruits and seeds, no protein powder, no nuts, no bloating. Just real food from the earth, exactly as nature made it.

• Total Time: 5 minutes
• Yield: 1 1x

Ingredients

Units USM

• 1 ripe banana
• 1 orange
• ¼ cup strawberries
• ¼ cup pineapple chunks
• 2 cups spinach
• 1 tablespoon chia seeds
• 1 tablespoon ground flax seeds
• 1 cup water or coconut water

Cook Mode Prevent your screen from going dark

Instructions

1. Add the banana, mango, strawberries,  pineapple, and a fresh orange.

2. Add the fresh spinach, the water, or coconut water.

3. Add the chia seeds and ground flax seeds. Blend everything until completely broken down, smooth and creamy.

4. Pour into a glass and drink immediately for maximum freshness and nutrient absorption.

Notes

Costco shortcut: You can use the Wawona Organic Daybreak Blend, it contains mango, strawberries, and pineapple all in one bag. Add banana, spinach, chia, flax, and water. Done. Best drunk within 15 minutes of blending, chia and flax thicken the smoothie as it sits. Start with 1 banana if you prefer a lighter smoothie, 2 if you want it sweeter, creamier and more filling.

• Author: Malika
• Prep Time: 5
• Category: Breakfast
• Diet: Dairy-Free, Gluten-Free, Vegan

The post Tropical Morning Reset Smoothie appeared first on Malika Sani.

The Morning I Stopped Trusting My Smoothie

Check this scene:

It's 8 AM. You're already running late. You throw everything into a blender: some fruits, greens, protein powder, a handful of nuts, three bananas, maybe some plant milk... blend it up, drink it fast, take some with you to work, and feel pretty good about yourself.

Healthy breakfast? Right?

Then by 10 AM, you feel bloated. Uncomfortable. Your stomach feels heavy. You're not hungry, but you don't feel good either. And somehow, you feel sleepy, tired.

Sound familiar? I lived this for almost two years. And I couldn't figure out why.

I was doing everything "right" by the book: all vegan, morning smoothies, macros, protein powder, vitamins, supplements.

But my body was telling a completely different story.

It took me a full digestive reset and some research to finally understand what was happening.

In simple words, your body in the morning (like mine) is not ready to receive what you most likely put into your smoothie every day.

Let me explain.

Your Body in the Morning Is Still in Cleanse Mode

Here's something that has entirely changed how I think about breakfast.

When you wake up, your body hasn't finished its overnight cleansing process. Your digestive system is still in repair and elimination mode, not digestion mode. That shift happens gradually over the first hours of the morning.

Which means when you immediately hit it with a dense, heavy, high-protein, high-fat smoothie... your body has to slam the brakes on cleansing and switch into full digestion mode before it's ready.

The result? Bloating. Sluggishness. That heavy feeling you've been blaming on "eating too much" is really about timing and ingredients.

So, which foods are guilty in your smoothie? Here are the 3 things I personally banned from my morning smoothie and why they made such a difference.

3 Things I Would Never Put in My Morning Smoothie Again

1. Protein Powder

I know. I know. This one is going to be controversial.

For about 18 months, I was adding protein powder to almost everything. Smoothies, oatmeal, pancakes. I was tracking my macros religiously and hitting my protein goals every day.

My digestion? It got completely destroyed.

I was bloated. Full of gas with really unpleasant odors. A stomach that never felt right, no matter what I ate. I kept thinking I just needed to "adjust" or find maybe a better protein brand.

I never adjusted, and the problem wasn't the brand.

Protein powders, even the plant-based ones, are highly processed. Your gut has to work incredibly hard to break down those isolated, concentrated proteins. And in the morning, when your digestion is still in process, it's even harder.

When I removed protein powder from my morning routine and switched to whole-fruit-based smoothies, the bloating started to clear within a few days. Not weeks. Days.

Your morning body doesn't need a lab-made supplement. It needs something real that it can actually recognize.

I threw every single one of my protein powder containers in the trash. Best decision I made for my digestion.

2. Nuts in the Blender

This one surprised me, too.

Nuts are healthy. Absolutely. But dense fats are one of the hardest things for your digestive system to process, and in the morning, when everything is just waking up, adding a heavy handful of almonds or cashews to your smoothie is not a good idea.

I used to wonder why I felt so full and kind of foggy after my morning smoothie, even when I hadn't eaten that much.

Nuts. It was the nuts and the protein powder.

I still eat nuts. I love them. But I moved them to later in the day as a snack around 4 PM or in a salad dressing, a raw taco, or sushi at dinner when my body is fully in digestion mode and can actually process those fats properly.

For your morning smoothie? Just keep it with fruits and vegetables. Light, hydrating, easy.

This is exactly what I add to my Tropical Morning Reset Smoothie, recipe further down in this post.

3. More Than Two Bananas

Okay, this one is very personal and maybe a little funny.

I love bananas. They're creamy, naturally sweet, they make any smoothie taste like a treat. But I learned the hard way that for me, more than two bananas in the morning is too much.

The moment I add a third banana, I am full. Like, genuinely satisfied for the rest of the morning which sounds great until it's 3 PM and I realize I just didn't get enough nutrients for the day.

If you want to feel light, energized, and actually ready for a proper meal by midday, two bananas maximum. One is often enough.

Now, if you're about to go train hard or you know you won't have time for lunch, that's a different conversation. Context matters. But for a regular weekday morning? Two bananas. That's my rule.

You’ll find both in my Tropical Morning Reset Smoothie recipe below it checks every single box.

So What DO I Put in My Smoothie? (My Favorite Recipe)

Now for the good part.

Once I cleared out the heavy stuff, I started experimenting with what actually made me feel amazing in the morning. Light, energized, genuinely satisfied without being stuffed.

This is the smoothie I keep coming back to. I call it the Tropical Morning Reset Smoothie, and it's honestly so good that my kids ask for it too.

The Tropical Morning Reset Smoothie

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Print Recipe

Pin Recipe

A gentle, digestion-friendly morning smoothie made entirely from whole fruits and seeds, no protein powder, no nuts, no bloating. Just real food from the earth, exactly as nature made it.

• Total Time: 5 minutes
• Yield: 1 1x

Ingredients

Units USM

• 1 to 2 ripe bananas
• ¼ cup mango, sliced
• ¼ cup strawberries
• ¼ cup pineapple chunks
• 2 cups spinach
• 1 tablespoon chia seeds
• 1 tablespoon ground flax seeds
• 1 to 1 ½ cup water or coconut water

Cook Mode Prevent your screen from going dark

Instructions

1. Add the water or coconut water to your blender first.

2. Add the spinach and blend until smooth.

3. Add the banana, mango, strawberries, and pineapple.

4. Add the chia seeds and flax seeds.

5. Blend on high for 30 to 60 seconds until completely smooth.

6. Pour into a glass and drink immediately for maximum nutrient absorption.

Notes

Costco shortcut: You can use the Daybreak Organic Frozen Fruit Blend, it contains mango, strawberries, and pineapple all in one bag. Add banana, spinach, chia, flax, and water. Done. Best drunk within 15 minutes of blending, chia and flax thicken the smoothie as it sits. Start with 1 banana if you prefer a lighter smoothie, 2 if you want it creamier and more filling.

• Author: Malika
• Prep Time: 5
• Category: Breakfast
• Diet: Dairy-Free, Gluten-Free, Vegan

Why This Combination Actually Works

No protein powder. No nuts. No more than two bananas.

Just whole fruit, leafy greens, and two seeds that pack in your omega-3s without weighing you down.

Fruit is the most easily digestible food there is. Your body processes it in 20–30 minutes. Compare that to a protein-powder smoothie, which can take 2–4 hours to fully digest. That difference is everything in the morning.

The chia and flax give you omega-3 fatty acids, fiber, and staying power without the digestive burden of heavy fats. The spinach disappears into the flavor of the fruit but gives you iron, magnesium, and chlorophyll. And the banana brings natural sweetness, potassium, and creaminess without needing any added sugar.

It's not complicated. That's the point.

Healthy eating in the morning should take 5 minutes and leave you feeling light and ready. Not heavy and confused about why you're already tired.

A Note From My Journey

I want to be honest with you about something.

I didn't figure this out overnight. I spent almost two years following mainstream vegan fitness advice (protein powders, macro tracking, heavy supplements), and my body kept getting worse. More bloated. More sluggish. More frustrated.

It was only when I stripped everything back and went back to whole fruit, real food, simple combinations that things started to shift. And since starting my raw vegan chef training, I understand the why behind it even more deeply.

Food doesn't have to be this complicated.

Your morning body is not asking for a science experiment. It's asking for something clean, simple, and alive.

This smoothie is my answer to that. I hope it becomes yours too.

Your Turn 💚

Have you noticed a difference in how you feel based on what you put in your morning smoothie?

Drop a comment below, I'd love to know what you're currently making in the morning and whether this post made you rethink anything.

And if you want to see me make this smoothie live and hear more about what I'm learning in my raw vegan chef training, come hang out on my YouTube channel. I'm documenting the whole journey the experiments, the discoveries, and what actually work.

The post Morning Smoothie Mistakes That Cause Bloating appeared first on Malika Sani.

This Is Not My “Why”. It’s a Transition.

This post is not my big “why”.
You’ll find that on my About page.

This is simply me being honest with you about a transition that’s happening in my body, in my life, and now, naturally, on this blog.

If you’ve been here for a while, you know I’ve been vegan for years and very focused on fitness, macros, protein, and structure.
That part of me hasn’t disappeared.

What has changed is how clearly my body is speaking to me now.
And I’m finally listening.

The 10-Day Fruit Reset That Changed Everything

A few weeks ago, I completed a 10-day fruit-only reset.

No protein powders.
No supplements.
No cooked food.
Just fruit.

Before starting, I was honestly skeptical. I thought:

• I would be hungry.
• My mood would be terrible.
• I wouldn’t last.
• I’d feel weak or frustrated.

None of that happened.

What actually happened instead:

• I was not hungry at all.
• I ate plenty of fruit and felt satisfied.
• My digestion completely reset.
• No gas, no bloating, no discomfort.
• I slept better.
• I felt lighter, calmer, clearer.

And yes, I lost 10 pounds in 10 days.

Was my original goal 20 pounds? Yes.
But after almost a full year of weight fluctuations, digestive issues, and frustration, losing 10 pounds while feeling this good felt almost unreal.

I didn’t stop because it was hard.
I stopped because I got bored eating only fruit.

I wanted more variety.
Salads. Raw meals. Something sustainable and realistic, not extreme.

Why I Didn’t Go Back to “Normal Vegan”

After those 10 days, one thing became very clear.

My body no longer wants heavy food.

Even now, when I eat cooked vegan meals, I feel it immediately.

For example, during a team lunch at work, I had:

• A vegan burger.
• Fries.
• A side salad.

Nothing unusual. Nothing extreme.

And yet, the next day, I could still feel it sitting in my stomach. Heavy. Slow. Uncomfortable.

That moment confirmed something for me.

Why I’m Moving Toward a High-Raw Vegan Diet

After the fruit reset, I asked myself a simple question:

What if this is actually how my body wants to eat?

Not extreme.
Not restrictive.
Just mostly fresh, hydrating, living foods.

So instead of forcing myself back into an old structure, I decided to evolve.

Not away from veganism.
But deeper into it.

What my days look like now

Morning - Breakfast

• Only fruit.
• Usually melon, watermelon, papaya, juicy fruits, mono-meal
• No powders. No supplements. No heavy carbs.

Midday - Lunch (especially on workdays)

• Often fruit again or a big raw salad.
• Easy digestion.
• Stable energy.

Evening - Dinner

• Big raw salads.
• Sometimes, cooked plant-based meals.
• Always paying attention to how my body responds.

And honestly?
I feel better.

Stepping Fully Into the Raw Vegan World

I’ve followed the raw vegan space for years, mostly from the outside.

Recently, I decided to immerse myself more intentionally and joined the Raw Club by Gillian Berry.

I wanted to:

• Learn properly.
• Be surrounded by people living this lifestyle.
• Observe what actually works long term.

The community has been incredibly kind and welcoming. A lot of members welcomed me right away, and it genuinely felt like stepping into a space that made sense for me.

That was another confirmation.
This isn’t a random experiment.
It’s an aligned evolution.

My Goal Hasn’t Changed. The Path Has.

My goal is still the same.

I want to:

• Build a lean, fit, healthy, strong body.
• Feel good in my skin and soul.
• Have energy.
• Glow.
• Eat in a way that fits a busy life.
• Use simple, whole foods.
• Be happy.

What’s changing is how I get there.

I’m choosing truth over trends.
Listening over forcing.
Simplicity over complexity.

What I’ll Be Sharing Next on This Blog

From now on, you’ll see more content around:

• High-raw and raw vegan recipes.
• Big, satisfying salads.
• Raw appetizers and meals.
• Flavorful dressings that actually taste good.
• Raw sushi and creative raw dishes.
• Simple meals that support consistency.
• Fitness routines as I return to the gym.
• How to stay lean and strong following a raw vegan diet.

My mission is simple.

To save you time, confusion, and frustration if you’re looking for the same results.

Frequently Asked Questions

Want to Follow This Journey More Closely?

If this post resonated with you, I want to invite you a little closer 💌

I share more behind-the-scenes thoughts, recipes, experiments, and reflections on YouTube. This is where I go deeper, more personal, and more real.

👉 Join my YouTube channel here

Your Turn

If you’ve ever felt confused about protein, frustrated with digestion, or curious about raw or high-raw eating, you’re not alone. Please comment below.

You’re welcome here.
Quietly or loudly.
Wherever you are in your journey 💚

More recipes, workouts, and real-life experiments coming very soon.

The post High Raw Vegan Diet - A Transformative Journey appeared first on Malika Sani.

The truth is, I didn’t follow the 3-day juice cleanse perfectly. I added salads and cooked soup on some days, ate tortilla chips and plantains on day two, and finished day three with sushi and kettle popcorn at the movies. My digestion did improve, but deep down I knew my body was asking for more. More commitment to a reset, more time, more simplicity, and more consistency.

This post is the continuation of that journey.

So I decided to go beyond a short cleanse and commit to a full fruit reset. Here, I’m sharing what inspired this decision, what I hope to learn from it, and how I plan to transition afterward.

This is not a recommendation nor a protocol. It’s my personal experiment and an honest step toward building the lean and healthy body I want.

How This Idea Started

The initial spark came from a live from Plantiful Kiki on YouTube, someone I’ve been following consistently for several months now.

I genuinely enjoy her content. She documents her real life and shares how she lost nearly 70 pounds using (at the beginning of her journey) the STARCH method, where she focuses on eating a large volume of food while keeping calories low and digestion light.

By prioritizing high-volume, low-calorie foods, especially greens and vegetables, she was able to eat generously while still losing weight. That idea stayed with me because it mirrors something I’ve struggled with for years: eating enough to feel satisfied without feeling heavy or stuck at maintenance.

Recently, I decided to join her private YouTube community, where she hosts more personal live sessions and shares deeper guidance. During one of those lives, she introduced a 10-day weight loss challenge and offered three different starting options for participants:

• The first option was to go fully raw for at least 10 days, focusing on fruits and raw vegetables, which is the path she personally chose.
• The second option was a high-raw approach, in which most meals are raw but some cooked foods are included.
• The third option was to follow her Plantiful Lean method, based on the STARCH plate structure with cooked foods.

At that moment, the idea of going fully raw clicked for me. I knew my body feels better on a fully raw diet and since I was in the middle of my 3-day juice cleanse I thought, why not go further? Why not use a raw approach to move past this long weight lost plateau, work toward my goal weight of 110lbs, support my digestion, and reset how my body feels and responds to food overall?

Going Deeper: Discovering Fruitarianism

After the live with Plantifully Kiki, I kept watching YouTube videos and researching.

That’s when I came across Orvel Douglas.

He has been a fruitarian for years.
He is 62 years young, fit, strong, energetic, and very consistent in his lifestyle.

What I appreciated immediately is that he goes deeper:

• long-term adaptation
• digestion
• energy systems
• body signals
• sustainability over time

I ended up joining his community challenge, Fruit Feast, a 30-day fruit-based experience.

But I’m not committing to 30 days yet...
For now, I’m starting with two weeks, and I will decide then how to continue my journey.

So I’m part of both communities right now (Plantiful Kiki and Orvel Douglas), learning from each in different ways.

Yes... Honestly, I’m scared to start this fruit feast.
But I’m more scared of staying stuck on this weight plateau and digestion issues if I do nothing.

My Goals With This Fruit Reset

1. Weight Loss

I’m currently at 130 kg.
My long-term goal is 110 kg.

Two weeks is just the beginning.
It will be nice to get to that number for my weight, but most importantly, I’m building momentum.

2. Stomach Fixed

I want:

• no more bloating, no more stinky gas,
• no more stomach pain,
• an awesome digestion,
• more regular bowel movements,
• to feel great and in harmony with my body.

3. Be Leaner and Feel Lighter Overall

Not just physically on the scale and visually, but also mentally:

• clearer thoughts,
• more energy,
• less food obsession.

4. Understanding My Body Better

This is a learning phase.
I want to observe:

• my hunger cues
• cravings
• energy levels
• emotional reactions

What Comes After the Two Weeks

As I am writing this post, this fruit diet is not meant to be forever.

My long-term vision is more toward a high raw diet:

• raw, uncooked foods in the morning
• raw meals for lunch
• cooked meals reserved for dinner

A raw-forward, fruit and greens plant-based lifestyle, flexible and realistic.

One Thing I’ve Already Noticed

The last time I went grocery shopping, I left the house already hungry and noticed something powerful. My body goes into full panic when it thinks food isn’t coming. Like an urgency. An immediate “eat now” signal.

This reset is also about retraining that response. Teaching my body that food is available, nourishment is coming, and that nourishment is something I choose intentionally. That fruit is real nourishment, and there is no scarcity.

As soon as I made myself a fruit bowl and started eating, my body calmed down almost immediately. I know that with time and experience, I’ll continue to rebuild a healthier, more peaceful relationship with food.

When This Journey Starts

This officially started January 1st, 2026.

I am on day 1 of that fruit feast:

• I got some awesome watermelon in the morning
• and a big bowl of mangoes and papaya for lunch.

My Starting Point (Photos + Measurements)

Before starting this fruit reset, I decided to document everything.

The goal is to create a clear, honest baseline to measure my progress, and one that I can share with you

I took:

• full-body photos
• and my starting measurements

This way, I can track both visual changes and real data, not just how I “feel” or "look".

Here are my starting numbers for the Fruit Feast reset.

Starting Weight

• Weight: 130 kg

Starting Measurements

• Hips: 38 inches, 96 cm
• Belly: 33 inches, 84 cm
• Thighs: (same for left and right) 20 inches, 51 cm
• Arms: (same for left and right) 10.4 inches, 27 cm
• Calves: (same for left and right) 13.3 inches, 33 cm

(I will update these measurements next week, at the end of the two weeks, and at the end of the 30-day challenge to show what changed.)

I’m sharing this publicly because I know the power of accountability. It changes everything. When I keep things to myself, it’s easier to quit, to negotiate, or to come up with excuses that feel valid in the moment.

But by documenting this journey here on my blog and across my platforms, I’m not only showing real numbers and real changes. I’m creating a commitment beyond myself. Sharing publicly keeps me honest, focused, and moving forward, even when things get uncomfortable.

Your Turn

Have you ever felt like your body needed a real reset? Have you ever done a fruit feast reset? How did it go?

Let me know in the comments.
I am excited to read you.

The post Why I’m Starting a Raw Vegan Fruitarian Reset (After a 3-Day Juice Cleanse) appeared first on Malika Sani.

Why I Needed a Digestive Reset

For weeks, my body was sending me signals I could no longer ignore:

• Bloating that wouldn’t entirely go away,
• Gas with strong, unpleasant odors,
• A heavy, uncomfortable feeling in my belly,
• Brain fog,
• Not a good sleep quality.

Nothing dramatic on paper. But enough to feel that something was off in my body.

And when the digestion is off, everything feels harder: Training. Focus. Mood. Motivation.

So instead of pushing through, I chose to pause.

My First Idea (And Why I Changed It)

At first, I thought about doing:

• A 10-day raw vegan reset.

But after thinking it through, I knew it wasn’t the right move for me.

Because:

• Ten days felt too long and stressful.
• Eating fully raw would make it hard to meet my protein needs, and I didn’t want to stop training or feel weak at the gym.
• I knew I would get bored eating raw for ten straight days.
• It would require buying a lot of raw foods and I didn't want to spend too much money
• And staying raw for that long would be difficult to balance with my normal routine, family life, and kids.

So I asked myself a better question:

What is the shortest, most effective way I can reset my digestion?

The answer that came up was a three-day juice cleanse. We were on Thursday, so this was a perfect plan for the 3 days of the week left.

The 3-Day Juice Reset I Chose

A 3-day juice cleanse for digestion felt like the right balance:

• Long enough to give my gut a break.
• Short enough to stay grounded in real life.
• Flexible enough to include salads or soup if needed.

I followed guidance from Stavic Movement, which focuses on gentle detoxification rather than extremes.

The goal is simple:

• Reduce digestive load.
• Flood the body with hydration and micronutrients.
• Let digestion calm down naturally.

The Juice Cleanse Structure

Core Guidelines

• Up to 5 fresh juices per day.
• Simple fruit and vegetable combinations.
• Hydration throughout the day.
• Optional vegetable soup or salad.

No starvation. No punishment.

The Juices I’m Making

Here’s what my days looked like.

Morning

• Ash gourd juice
  Traditionally used to support digestion and cooling.

Midday Juices

• ABC Juice
  Beetroot, apple, carrot.
• Orange, carrot, ginger juice
  Warming and energizing.
• Green juice
  Apple, cucumber, mint. Very refreshing and light.

Evening

• Either a simple vegetable soup, or
• A large salad, no grains.

Real Life Check-In (Days 1 and 2)

I want to be transparent because real life is not about perfection.

Day 1

• I had the ash gourd in the morning and orange/carrot/ginger juice during the day.
• For dinner, I chose a salad instead of soup.
• The dressing had oil, so it was technically off-plan.

Even with that, my digestion already felt lighter.

Day 2

This day was harder. I even thought about quitting. Asking myself who needs a 3-day juice cleanse anyway?

• I felt much hungrier on that day.
• I had the ash gourd juice in the morning still and
• added a vegetable soup at lunch, it included a store bought tomato sauce that contained some oil.
• I ate it with some corn tortillas and plantain chips.

Almost immediately, I noticed:

• My nose started running.
• A mild headache appeared.
• My stomach started to feel weird.

That moment confirmed something important:

My body is right at its limit. Even small deviations show up fast.

What I’m Eating Tonight and Tomorrow

Tonight’s Salad

A big, grounding salad:

• Lettuce and spring greens,
• Corn,
• Baked potatoes,
• Fresh Peppers,
• Artichoke,
• Cucumber,
• A light, creamy miso-style dressing.

Comforting, filling, and digestion-friendly.

Tomorrow

• Juices earlier in the day.
• One large salad for lunch.
• No tortillas.
• No oil.

How I Feel After 1.5 Days

This is the part that surprised me the most.

Already, I noticed:

• Better sleep.
• Less brain fog.
• More mental clarity.
• A calmer belly.
• Stable, steady energy.

Everyone in my house has been sick recently. So far, I’m not.

I genuinely believe this kind of digestive reset helps my body:

• Conserve energy.
• Support immunity.
• Reduce internal stress.

This Is Not About Weight Loss

This 3-day juice cleanse for digestion is not about losing weight.

It’s about:

• Giving digestion a break.
• Reducing inflammation.
• Reconnecting with how food feels in my body.
• Resetting my baseline.

Weight loss will come later, through structure and consistency, not restriction.

How I’m Transitioning Back to Normal Eating

This part matters just as much as the cleanse itself.

Days 4 to 6

• Whole foods.
• Overnight Oatmeal for breakfast.
• Big salad for lunch.
• Light soup for dinner.
• Easily digestible carbs.
• Gradual protein reintroduction.

Days 6 to 14

• Back to my structured routine.
• Lowering my calories to 1300 calories per day.
• Keeping 105g of protein daily.
• Clean, high-volume meals.
• Gym training 3 times per week.

Long-Term Goal

• Reach 110 lbs.
• Maximize fat loss.
• Maintain and build lean muscle.
• Feel good while doing it.

Final Thoughts

This reset reminded me of something simple but powerful:

Your body is always communicating. You just have to slow down enough to hear it.

This 3-day juice cleanse for digestion was my way of supporting my body without extremes.

If you’re bloated, foggy, or reactive to foods, maybe you don’t need more discipline.

Maybe you just need a pause.

Your Turn

Have you ever tried a short juice cleanse for digestion or a gentle food reset?
Share your experience and questions in the comments.

The post Why I Did a Plant-Based Digestive Reset For Better Digestion (And What I’m Doing Differently This Time) appeared first on Malika Sani.

Mornings in my house are usually busy. Most days, I’m heading to the gym early, then working on my blog, getting the kids and myself ready, and out the door for school and work. Everything moves fast, and breakfast needs to be simple, nourishing, and already figured out.

That’s why overnight oatmeal has become such a staple for me.

When I’m short on time, I’ll quickly prep a cooked oatmeal in the morning. But when I have a little more breathing room, usually on the weekend, I go into full meal-prep mode and make several small breakfast jars at once, one for every morning. It honestly only takes about seven minutes to prepare them all, and then breakfast is done for my entire week.

What I love is that I could eat this oatmeal every single morning and never get tired of it. When I am ready to eat, I put one jar without the lid in the microwave for 2 minutes to warm up, and it's ready! It’s simple, flavorful, and keeps me full for most of my morning. I don’t find myself snacking or thinking about food after eating that breakfast. It hits all the macros I’m aiming for, especially protein, in one easy-to-go breakfast. It’s not too sweet, not too heavy, easy to digest, and it just feels good in my body.

I also love how flexible it is. I rotate flavors depending on my mood. Sometimes chocolate, sometimes mocha, sometimes vanilla, and cinnamon. Same base, different vibes.

Here is the link to the protein powder I personally use and love. It’s one of the few plant-based protein powders I’ve found that actually tastes good, isn’t overly sweet, is high in protein, low in carbs and fats, and is still reasonably priced. Below are the photos of the different flavors, so you can see the options too.

This overnight oatmeal checks every box for me. It’s simple, efficient, nourishing, and perfectly aligned with how I want to eat and feel in the morning.

WHY I LOVE THIS RECIPE (in summary)?

• It takes less than 7 minutes to prep for all my morning breakfasts,
• It uses real food sweetness, no syrups
• It keeps me full for hours
• It helps me hit my protein target effortlessly
• It makes mornings calmer and simpler

This is one of those recipes that will help you be consistent, with no need to be perfect.

WHY YOU'LL LOVE IT TOO

• Awesome taste, comfort food
• Naturally sweet from banana and dates
• High-protein without tasting artificial
• No cooking required
• Easy to digest and satisfying
• Perfect for batch prep

If you struggle with rushed mornings or skipping breakfast, this recipe is a game-changer.

INGREDIENTS YOU'LL NEED

Here are the simple ingredients you'll need. Scroll down to the recipe card for exact quantities and details.

• Rolled Oats (I love this Sprouted one from Costco)
• Banana
• Medjool Date
• Vegan Protein Powder (mocha flavor here)
• Almond Milk
• Chia Seeds
• Fresh Blueberries
• Cinnamon
• Creatine 

HOW TO MAKE IT (STEP-BY-STEP)

You can jump to the recipe for the exact measurements; the section below is just an overview.

1. Blend the creamy base: Add banana, date, almond milk, protein powder, and cinnamon to a blender. Blend until smooth.

2. Combine oats, chia, creatine, and liquid: Pour the mixture into the jar containing the oats and chia. Stir until thoroughly mixed.

3. Add blueberries: Gently add the fresh blueberries. They can stay on top of the mixture.

4. Refrigerate overnight and enjoy: Cover and refrigerate ideally overnight (if not for at least 4 hours). In the morning, enjoy it as is, or microwave it for 2 minutes if you prefer it warm.

STORAGE TIPS

• Store in an airtight container or mason jar,
• Keeps well in the fridge for up to a week,
• Ideal for batch-prepping multiple jars.

TIPS FOR MAKING REALLY GOOD...

• Use a ripe banana for better sweetness,
• Medjool dates blend smoothly than dry dates,
• If the texture gets too thick, add milk in the morning,
• Warm this up for 2 minutes in the microwave before eating.

FREQUENTLY ASKED QUESTIONS

YOUR TURN

Have you tried overnight oatmeal before?

Tell me in the comments 👇:

• Do you prefer overnight or cooked oats?
• What toppings would you add?

RECIPE CARD

Overnight Oatmeal with Protein Powder for Busy Mornings

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Creamy and naturally sweet, this overnight oatmeal is the kind of breakfast that feels like a treat and supports your fitness and macros goals.
If you love my cooked oatmeal, this is its cooler, no-cook version. Same comforting flavors with zero morning effort, perfect for meal prep.

• Total Time: 5 minutes
• Yield: 1 1x

Ingredients

Units USM

• ½ cup rolled oats
• ½ banana
• 1 Medjool date
• 1 scoop plant-based protein powder
• 1 cup almond milk
• 1 tablespoon chia seeds
• ¼ cup blueberries
• 1 teaspoon cinnamon

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Instructions

1. Blend the creamy base: Add banana, date, almond milk, protein powder, and cinnamon to a blender. Blend until smooth.
2. Combine oats, chia, creatine, and liquid: Pour the mixture into the jar containing the oats and chia. Stir until thoroughly mixed.
3. Add blueberries: Gently add the fresh blueberries. They can stay on top of the mixture.
4. Refrigerate overnight and enjoy: Cover and refrigerate ideally overnight (if not for at least 4 hours). In the morning, enjoy it as is, or microwave it for 2 minutes if you prefer it warm.

Notes

This overnight oatmeal is one of those recipes that makes my mornings easier. When life is busy, having breakfast already done helps me stay consistent without overthinking food.

• Author: Malika
• Prep Time: 5 minutes
• Cook Time: 0 minutes
• Category: Breakfast
• Cuisine: American
• Diet: Vegan

Nutrition

• Serving Size: 540
• Calories: 420
• Fat: 9
• Carbohydrates: 55
• Protein: 32

The post Overnight Oatmeal with Protein Powder for Busy Mornings appeared first on Malika Sani.

The Product I’m Talking About

In my original post, I recommended NOW Foods Better Stevia Liquid, a zero-calorie liquid sweetener made from stevia.

On paper, it looks ideal:

• Zero calories
• No sugar
• No erythritol listed
• Weight-loss and fasting-friendly

And for many people, it works perfectly fine.

But here is what I noticed after consistent daily use.

What I Noticed After 3–4 Weeks of Daily Use

I was using liquid stevia every single day, mostly in:

• Morning tea (often on an empty stomach)
• Hot drinks throughout the day
• Evening herbal teas

Over time, I noticed:

• Increased gas
• Strong, unpleasant digestive odors

At first, I didn’t connect it to the sweetener.

Why This Happens (Quick Gut Explanation)

After discussing this with my personal ChatGPT 🙂, I learned something important.

Even when a product is:

• Calorie-free
• Sugar-free
• Marketed as “clean”

Certain sweeteners (including stevia-based ones) can still:

• Interact with gut bacteria
• Ferment in the digestive system for some people
• Lead to gas and bloating

Everyone’s gut is different. Some people tolerate it well. Others don’t.

Important Side Note: It’s Not Just Stevia

This is important.

Gas and bloating are not always caused by sweeteners alone.

Some foods are well-known gas producers, especially when combined or eaten frequently, such as:

• Garlic
• Onions
• Sugar

These foods contain fermentable compounds that can also:

• Feed gut bacteria
• Increase gas production
• Make digestive symptoms worse

So if you are experiencing excessive gas, it’s worth looking at the whole picture, not just this stevia example.

Why I Personally Decided to Stop Using Liquid Stevia

In my case:

• Liquid stevia was used multiple times a day
• Often consumed on an empty stomach
• Combined with a very repetitive routine

Once I removed it, the issue noticeably improved.

That was my signal to pause.

This does not mean stevia is “bad”.
It means it wasn’t working for my gut in my current routine.

What I’m Using Instead (For Now)

Right now, I’m experimenting with:

• Drinking tea plain,
• Adding some fresh ginger,
• A pinch of cayenne pepper,
• Or naturally flavored herbal teas.

I’m focusing more on flavor without sweeteners, especially during fasting windows and in the morning.

My Main Takeaway

Here’s the simple truth:

• A "clean" product does not necessarily mean that it is going to be good for your gut,
• Daily exposure matters more than occasional use
• Your body always has the final word.

If something causes discomfort, even if it’s “healthy”, it’s worth listening.

Your Turn

Have you noticed gas or bloating with:

• Liquid stevia
• Sugar-free sweeteners
• Garlic or onions
• Other food products?

Or do they work perfectly for you?

Share your experience in the comments. Your body might be helping someone else connect the dots.

The post Why I Stopped Using Liquid Stevia (My Honest Experience) appeared first on Malika Sani.

If you’re trying to eat healthier, lose weight, or simply feel better in your body, choosing the right sweetener matters more than you think. Traditional sugars like white and brown sugar are highly processed and calorie-dense. One tablespoon gives you about 49 calories with zero vitamins, zero minerals, and zero fiber, and because it hits your system so quickly, it makes you crave even more food.
Not ideal when you’re trying to lose weight and stay consistent with your fitness goals.

That’s why finding healthy, natural, best vegan sugars can make such a difference in your energy, your appetite, and your weight-loss results. In this post, I’m sharing my top 5 vegan sweeteners that actually taste good, keep you satisfied, and support your plant-based fitness lifestyle.

By the end, you’ll know exactly which vegan sweetener to use depending on your goals, taste, and recipe.

What Are the Best Vegan Sugars?

Below is a quick comparison of the 5 sweeteners I use the most in my plant-based kitchen. After the table, we’ll go through each one in detail.

1. Now Foods Better Stevia Organic Glycerite.

Best for Hot Drinks (Tea, Coffee, Chocolate...).

MY Pick

Now Foods Better Stevia Organic Glycerite

My everyday sweetener for tea, coffee, and hot drinks. It’s zero-calorie, super concentrated, and has no weird aftertaste. Just a few drops sweeten a full mug, and one bottle lasts for months. Clean, natural, affordable, and the easiest vegan sweetener to use daily.

Check Price on Amazon

This is really my absolute favorite sweetener for hot drinks.

Since discovering this product, I’ve used it every single morning and night in my green tea, chamomile tea, or ginger tea. I love it because it has no weird aftertaste, unlike most stevia products.

Origin and How It's Made

Stevia comes from the Stevia rebaudiana plant, a leafy herb native to Paraguay and Brazil. Indigenous communities have used stevia leaves for centuries to sweeten teas and herbal drinks.

Modern stevia sweeteners are made by:

1. Harvesting the leaves
2. Drying them
3. Steeping them in water to extract the sweet compounds
4. Filtering and purifying to isolate steviol glycosides
5. Blending with glycerin to create a liquid that dissolves easily

Glycerin is also a plant-derived, sweet-tasting liquid that helps stabilize the stevia extract and gives it a smoother, cleaner taste.

Stevia is recognized as one of the healthiest sugar alternatives because it is:

• Plant-derived,
• Zero-calorie,
• Non-glycemic (does not spike blood sugar),
• Highly concentrated, so you use very little.

Nutrition (Macros for 1 serving of Stevia Glycerite)

Key Benefits

• 0 calories, 0 sugar, 0 carbs,
• Extremely concentrated: 5 drops = perfect sweet,
• One bottle contains 1,481 servings (this thing lasts forever),
• Affordable at around $16.99 for an 8-oz bottle,
• Perfect for hot drinks and anything liquid.

Pricing

Around $16.99 per bottle (8-oz), last 4+ months even with daily use.

Product Pros & Cons

Here is your link to buy this excellent vegan sweetener.

2. Medjool Dates.

Best for oatmeal, sauces, smoothies, baking, and for those who don't like bananas.

The most natural sweetener in this entire list. Medjool dates are large, soft, juicy, and naturally caramel-like. They blend beautifully in oatmeal, smoothies, sauces, and even baked goods. I use them all the time in hot oatmeal, overnight oats, and even in plant-based barbecue sauces.

Growing up, my parents always had dates at home, especially during Ramadan. Unfortunately, at the time, the dates looked weird to me, and I refused to eat them, but now they’re one of my favorite ingredients for whole-food sweetness.

Origin and How They're Grown

Dates come from the date palm, a tree native to the Middle East and North Africa. They thrive in hot desert climates.

Medjool dates are unique because:

• They are harvested as fresh fruit, not dried
• They stay soft and juicy
• They were historically used for energy during long desert travels
• They are a traditional food for breaking fast during Ramadan

A single Medjool date is packed with natural sugars, minerals, and fiber.

Nutrition (Macros per 1 date)

Traditional Uses

Dates have been used for:

• Natural energy during travel
• Religious rituals
• Desserts and pastries
• Sweetening drinks and porridges

Today, they are one of the best whole-food sweeteners for plant-based cooking. Do not forget to remove the pits before consuming them, or buy pitted dates.

Why Medjool Dates Instead of Other Dates?

• Larger, softer, and sweeter (one Medjool can sweeten a whole bowl of oats, unlike smaller Deglet Noor dates),
• Higher natural moisture (blends easily without soaking),
• Turns into a smooth, creamy paste (perfect for smoothies, sauces, and “date caramel”),
• More nutrient-dense (higher in potassium, magnesium, and antioxidants).

And unlike many store-bought options, I use dates that haven’t been soaked in honey or syrup. Just pure fruit.

Key Benefits

• Natural whole-food sweetener,
• Adds fiber and nutrients,
• Wonderful for oatmeal, sauces, smoothies,
• Tastes amazing, even if small pieces don’t blend fully.

Pricing

Varies by store. Check at Costco if you can; often, they offer amazing prices there, or here at Amazon, around $12.57 for a 12 oz container.

Product Pros & Cons

3. Banana

Best for oatmeal, smoothies, baking, and to keep you full.

Bananas are one of the easiest natural sweeteners to use in vegan cooking. They bring sweetness and creaminess at the same time.

Personally, I don't enjoy eating a banana by itself, but blended in oatmeal or smoothies. it's perfect.

Origin and How They Grow

Bananas originally came from Southeast Asia and now grow in tropical climates around the world. They grow on tall, herb-like plants (not actual trees).

They’ve been eaten for thousands of years as a staple source of energy, and today they’re used in:

• Smoothies
• Breakfast recipes
• Desserts
• Whole-food sweetening

Nutrition (Macros per 1 medium banana)

Traditional Uses

Bananas have long been used:

• As quick energy for laborers and athletes,
• As a natural binder in desserts,
• As a creamy base for smoothies and breakfast bowls.

In vegan cooking, bananas are loved because they replace both sweetness and fat.

Key Benefits

• Natural sweetness,
• Adds creaminess to oats and smoothies,
• Higher carb content keeps you full longer,
• Works well with dates for a balanced sweet flavor.

Pricing

Very affordable. Found anywhere.

Product Pros & Cons

4. Maple Syrup.

Best for flavoring.

A vegan classic. And my weakness...truly...

It has a deep, amber, caramel-like flavor that is so yummy on pancakes, waffles, oatmeal, and in sauces. But because its sweetness level is low, you really need more than 1 tablespoon to feel it (for me at least), so I place it fourth on this list.

Origin and How It's Made

Maple syrup comes from the sap of maple trees. The process involves:

1. Tapping the tree in early spring,
2. Allowing clear sap to drip out,
3. Boiling the sap to evaporate water,
4. Concentrating the natural sugars into syrup.

Indigenous peoples of North America were the first to harvest maple sap. They used hot stones to evaporate the water and create syrup.

Nutrition (Macros per 1 tablespoon of Maple Syrup)

Grades of Maple Syrup: What's the Difference?

• Golden: light and delicate
• Amber: balanced, classic maple flavor
• Dark: deep, bold, perfect for baking

I personally buy the Costco brand because the quality-to-price ratio is excellent.

Key Benefits

• Vegan alternative to honey,
• Rich, delicious flavor,
• Great for toppings and baked goods.

Pricing

Mid-range. Costco is the best value. $14.99 for 1L of maple syrup.

Product Pros & Cons

5. Swerve.

Best for cooking and baking.

Swerve is the best cooking-friendly vegan sweetener. It has a neutral flavor and zero calories, making it ideal for cookies, cakes, muffins, and sauces.

However, I rank it last because it is:

• More expensive,
• Requires a larger quantity to reach a sweet flavor.

Origin and How It's Made

Swerve is made from:

• Erythritol, a sugar alcohol created through the fermentation of fruits or vegetables,
• Oligosaccharides, plant fibers,
• Natural flavors.

Erythritol is absorbed in the small intestine but not metabolized for energy, which is why it contains zero calories.

Nutrition (Macros per serving -2 teaspoon of Swerve)

Key Benefits

• Zero calories,
• No aftertaste,
• Bakes almost exactly like real sugar,
• Multiple varieties (granular, powdered, brown sugar-style).

Pricing

Around $20 for one bag.

Product Pros & Cons

Conclusion

Sweetening your food on a vegan diet doesn’t have to be complicated. With these five options, you can choose the perfect sweetener for your goals, whether you're trying to lower calories, eat more whole foods, or simply make your oatmeal taste delicious.

My personal must-haves:

• Stevia glycerides for drinks,
• Dates and bananas for whole-food sweetness,
• Maple syrup for flavor,
• Swerve for baking and cooking.

Each one has a purpose, and once you learn which one to use, your meals become so much easier, tastier, and aligned with your wellness goals.

Your Turn!

If this guide helped you choose the right vegan sweetener, let me know in the comments! Which one will you try first?

And if you want more easy high-protein vegan ideas, explore my latest recipes or join my email list to get my plant-based meal plans, weekly tips, and new recipe alerts. Let’s make eating healthy feel simple, delicious, and totally doable.

FAQs

The post 5 Best Vegan Sugars for Weight Loss in 2025 appeared first on Malika Sani.

WHY I LOVE THIS RECIPE?

The classic mashed potato recipe usually calls for butter, milk, cream, or even mayo. But you know me. I’m all about macro-friendly, lower-calorie meals that still taste amazing. So I created a lighter version that blends Yukon Gold potatoes, a touch of sweet potato, nutritional yeast, and cauliflower as the natural binding agent instead of using dairy or oil.

It turns out creamy, silky, and so satisfying. Honestly, it tastes just as comforting as the traditional version, but without the heaviness or calories.

The idea of using cauliflower as a binder came from a YouTube video by Chef Derek Samo. His exact recipe wasn’t available anywhere, so I took the inspiration and created my own version based on the method he shared.

What I love most is how perfectly the cauliflower blends into the potatoes. You can’t taste it at all, but it adds body, volume, and that velvety texture we love, while keeping the dish light. The sweet potato brings just enough warmth and subtle sweetness without overpowering the flavor.

This has officially become my go-to mashed potato recipe for holiday dinners, cozy meals at home, and any moment when I want a comforting, macro-friendly side that supports my goals.

WHY YOU'LL LOVE IT TOO

• Creamy without butter or cream. Cauliflower creates the perfect texture.
• Lower calorie + higher volume. Perfect if you're tracking macros or aiming for fat loss.
• Simple ingredients. Potatoes, cauliflower, garlic, salt, pepper, and a touch of nutritional yeast.
• Pairable with everything. Meatloaf, veggies, tofu bowls, roasted meals.
• Meal-prep friendly. Keeps well and reheats beautifully.
• Kid-friendly. Honestly, they won't notice the cauliflower; it is a win!

INGREDIENTS YOU'LL NEED

Here’s everything you need to make this creamy cauliflower-potato mash. Scroll down to the recipe card for exact quantities.

• Organic Yukon gold potatoes
• Organic Sweet potatoes
• Cauliflower
• Bay Leaf
• Water
• Garlic
• Nutritional Yeast
• Salt and Pepper

HOW TO MAKE IT (STEP-BY-STEP)

You can jump to the recipe for the exact measurements; the section below is just an overview.

1. Step 1: Boil the normal and sweet potatoes. Wash the potatoes well and keep the skins on. Peel the sweet potato. Chop everything into medium chunks and boil until fork-tender.

2. Step 2: Cook the cauliflower. Cut the cauliflower head into florets, removing the green leaves. Add some garlic and the bay leaf to the boiling water. Boil until soft, then drain (reserve some cooking water).

3. Step 3: Blend the cauliflower mixture. Add cooked cauliflower, garlic, salt, pepper, and a splash of cooking water to a blender. Blend until completely smooth and creamy.

4. Step 4: Mash and combine. In a large bowl, mash the potatoes and sweet potato with a potato masher. Slowly fold in the cauliflower cream until you reach the consistency you like. Add the salt, pepper, and nutritional yeast.

STORAGE TIPS

If you’re serving this for a family dinner or taking it to someone’s house:

• Store the mashed potatoes in a sealed, airtight container.
• Keep in the fridge for 4 to 5 days.

If you’re using this for meal prep:

• Divide the mash into individual airtight containers.
• Add your portion of vegan meatloaf on the side for easy grab-and-go lunches.

What is the ideal serving size?

To stay aligned with your fitness goals (about 1500 calories/day and 30 g protein per meal):

✔ 1 serving = 150–180 g (about 1 heaping cup) of mashed potatoes
when served next to 140–160 g of mushroom meatloaf vegan.

This gives you a balanced, satisfying lunch or dinner without exceeding your calorie limit.

TIPS FOR MAKING IT REALLY GOOD

• Don’t skip blending the cauliflower. It’s what makes the mash super creamy.
• Add the cauliflower cream slowly so you can control the final texture.
• Use Yukon Gold potatoes. Their creamy texture and rich flavor make the best mashed potatoes.
• Season at the end; potatoes absorb salt differently.
• Keep some extra cooking water on hand to adjust the consistency.

FREQUENTLY ASKED QUESTIONS

YOUR TURN

I’d love to know how this low-calorie mashed potato recipe turns out for you. Did you serve it with my vegan mushroom meatloaf, add some vegan gravy? Add your own twist? Make it for a family dinner or meal prep? Share your version in the comments. I read every message, and it makes my day to see what you create in your kitchen.

RECIPE CARD

Yummy Low Calorie Mashed Potatoes

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A simple, lighter mashed potato recipe made with Yukon Gold potatoes, sweet potato, and blended cauliflower for a creamy, low-calorie texture. Perfect as a side dish for holiday meals, vegan meatloaf, or weekly meal prep.

• Total Time: 35 minutes
• Yield: 6 1x

Ingredients

Units USM

• 6 medium Yukon Gold potatoes, washed and quartered (skins on)
• 1 medium sweet potato, peeled and chopped
• 1 head cauliflower, trimmed and cut into florets
• 2 teaspoons garlic (fresh or jarred)
• 1 bay leaf
• 2 teaspoons salt
• 2 teaspoons black pepper
• 1 tablespoon nutritional yeast
• 1 cup cauliflower cooking water

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Instructions

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1. Boil the potatoes and sweet potato

Wash the potatoes well and keep the skins on. Peel the sweet potato. Chop everything into medium chunks and boil until fork-tender.

2. Cook the cauliflower

Cut the cauliflower head into florets, removing the green leaves. Add a bayleaf and a teaspoon of garlic. Boil until soft, then drain (reserve 1 cup of cooking water).

3. Blend the cauliflower mixture

Add cooked cauliflower, salt, pepper, and the cup of cooking water to a blender. Blend until completely smooth and creamy.

4. Mash and combine

In a large bowl, mash the potatoes and sweet potato with a potato masher and a teaspoon of garlic. Slowly fold in the cauliflower cream. Add nutritional yeast. This is ready to be served now!

Notes

This lighter mash is my go-to side dish when I want something cozy and creamy without the extra calories. It pairs perfectly with my mushroom meatloaf vegan and makes the best meal-prep bowls. Enjoy!

• Author: Malika
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Category: Side
• Cuisine: American
• Diet: Vegan

Nutrition

• Calories: 155
• Fat: 0.5
• Carbohydrates: 33
• Protein: 5.5

The post Yummy Low Calorie Mashed Potatoes appeared first on Malika Sani.

WHY I LOVE THIS RECIPE

I love tasty sauces that bring a meal together, especially for holiday plates. But most traditional gravies are loaded with butter, cream, or fat-heavy drippings, which don’t work for most macro goals.

So I wanted a vegan gravy that was:

• silky
• deeply flavorful
• easy
• lower in fat
• and something I could pour all over my vegan meatloaf and mashed potatoes without stressing about calories

A version from The Burger Dude inspired this recipe, but I adapted it to be lighter, dairy-free, and without Worcestershire (I personally don’t love that flavor).
Instead of Worcestershire, I use a simple combo of soy sauce + tomato paste to get the same umami depth.

If you are not careful, you will eat this gravy by the spoon! It’s THAT good.

WHY YOU'LL LOVE IT TOO

• Silky and delicious. Perfect texture without dairy.
• Super easy. Just whisk, simmer, adjust.
• Low-fat, gluten-free, and macro-friendly. No heavy cream or butter.
• Versatile. Drizzle on potatoes, veggies, vegan meatloaf, grains, tofu, anything.
• Meal-prep ready. Stores well and reheats beautifully.
• Family-friendly. Everyone loves a good gravy… vegan or not.

INGREDIENTS YOU'LL NEED

Here’s everything you need to make this savory gravy.
(See recipe card for exact quantities.)

• Vegan butter (just enough to build the roux)
• Gluten-free all-purpose flour
• Vegetable Better Than Bouillon (BTB)
• Water
• Soy sauce
• Tomato paste
• Mushroom seasoning
• Kitchen bouquet
• Salt and pepper

HOW TO MAKE IT (STEP-BY-STEP)

You can jump to the recipe for the exact measurements; the section below is just an overview.

1. Make the roux: Melt the vegan butter in a pan over medium heat. Add the flour and whisk for 1–2 minutes until smooth and lightly golden.

2. Add the tomato paste: Add one teaspoon of tomato paste in the mix of butter and flour. Blend it well.

3. Add the broth: Slowly pour the broth mixture (1 tablespoon of BTB + soy sauce + the mushroom seasoning into 3 cups of water) in the pan, whisking constantly. Start with a small amount, whisk smooth, then keep adding little by little until fully combined.

4. Finish seasoning and serve: Add the kitchen bouquet, simmer for 3–5 minutes to thicken and deepen the flavor.. Cook it longer if you want a thicker gravy. Remember that it will also get thicker as it cools. Turn off the heat and set aside. You can pour the sauce into a mason jar for easier use.

STORAGE TIPS

• Store leftover gravy in a mason jar.
• Keep in the fridge for 3–5 days.
• It thickens when cold, reheat with a splash of water to loosen.

For meal prep:
Drizzle a little gravy directly over your portions before storing them in containers. This way, the flavor soaks in, and your meals are ready to heat and enjoy as soon as you grab them throughout the week.

TIPS FOR MAKING IT REALLY GOOD

• Don’t skip the roux. Whisking the flour into the butter creates a creamy texture.
• Cook the butter and flour long enough for the roux to turn lightly golden. This step is the secret to getting that deep, nutty, restaurant-style gravy flavor.
• Add broth slowly so the gravy stays smooth.
• Simmer to develop flavor; even 3 minutes makes a difference.
• Adjust consistency with broth until it feels silky and pourable.
• Add that Kitchen Bouquet for that deep, rich gravy look.

FAQS

YOUR TURN

I’d love to hear how this vegan gravy turns out for you. Did you pour it over my vegan meatloaf or mash? Add your own twist? Share in the comments. I read every message and love seeing your creations.

RECIPE CARD

Vegan Gluten Free Gravy

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This vegan gravy is rich, gluten-free, savory, and silky without using a lot of butter or dairy. It’s the perfect cozy sauce to pour over your vegan meatloaf, mashed potatoes, veggies, or any festive meal that needs a little warmth and comfort.

• Total Time: 15 minutes
• Yield: 10 1x

Ingredients

Units USM

• 5 tablespoons vegan butter
• 6 tablespoons gluten-free flour
• 3 cups hot water
• 1 tablespoon vegetable Better Than Bouillon (BTB)
• 1 tablespoon soy sauce
• 2 teaspoons mushroom seasoning
• 1 teaspoon tomato paste
• 1 tablespoon Kitchen Bouquet

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Instructions

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1. Make the roux

Melt the vegan butter in a pan over medium heat. Add the flour and whisk for 1–2 minutes until smooth and lightly golden. This helps build that deep, nutty gravy flavor.

2. Add the tomato paste

Stir in 1 teaspoon of tomato paste and blend it well into the roux. This adds richness and depth.

3. Add the broth mixture

In a separate bowl, mix 3 cups hot water + 1 tablespoon BTB + 1 tablespoon soy sauce + 2 teaspoons mushroom seasoning until dissolved. Slowly pour this broth mixture into the pan, whisking constantly.
Start with a small amount, whisk smooth, then gradually add more until thoroughly combined.

4. Finish seasoning and serve

Add the Kitchen Bouquet, then simmer for 3–5 minutes to thicken and develop flavor.
Cook longer for a thicker gravy. Turn off the heat and set aside. Transfer to a mason jar for easy serving and storage.

Notes

One serving of this gravy equal 2 tablespoons.
This is my go-to vegan gravy for holidays, cozy meals, and meal prep bowls. It’s silky, savory, and so easy to make without the heaviness of traditional gravy. I love keeping a jar in the fridge to pour over mashed potatoes, veggies, or my vegan meatloaf all week long.

• Author: Malika
• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Category: Sauce
• Cuisine: American
• Diet: Vegan

Nutrition

• Calories: 45
• Fat: 3.5
• Carbohydrates: 4
• Protein: 1

The post Vegan Gluten Free Gravy for your Holidays Meals appeared first on Malika Sani.