Welcome!

Hey there!

I’m Miche, and I’m a recovering dieter.

After years of yo-yo dieting & weight gain, I figured out how to stop the cycle, lose the fat, and gain muscle!

So I’m here to share advice on how to eat without rules or restriction and reach your goal body, using scientific research from nutrition & psychology.

…and share recipes, too!

Weight loss isn’t about eating less.

It’s about eating differently.

Losing weight, and especially maintaining it, is about what you eat, and how you go about eating it.

I know, this completely runs against conventional wisdom. But hear me out.

Conventional wisdom doesn’t consider the actual scientific research on how weight loss works.

I do: I’m a PhD student!

I run studies on nutrition & memory, and apply science to my daily life!

There is a lot of great research out there on how to lose weight, and be happier & healthier… but most people don’t know about it, because it’s hard to access & understand.

So I break it down by writing posts & filming videos so you can apply scientific findings to your life!

PS: I also love gardening, so I’ll be sprinkling in some health-related gardening posts here and there 😉

Recipe Showcases

Easter Treat Vegan Recipe Roundup

It’s time for another showcase of recent recipes from fellow WordPress bloggers! I don’t know about you, but to me the most Easter-themed food out there is desserts.

So the theme of this showcase is recipes for vegan treats, especially ones that work well for Easter. But, because I know many of us have limited ingredients right now, I’m including a variety of treats!

This Easter is an especially tough one for most of us having to stay at home, but a silver lining is that leaves us with more time to go all-out on cooking.

Lemon blueberry madeleines by Pies & Tacos

Vegan Blueberry Lemon Madeleines

Flapjack M&M cookies by Nourishing Amy

Lemon cheesecake bars by Vegan Miche

(I don’t usually include my own recipes in these features but I love making Easter dessert recipes 😀 )

Canned peach cake by Hungry and Frozen

P1190846

Naturally sweetened chocolate tart by Healthy Goodies by Lucia

Vegan Chocolate tart with blueberries | Healthy Goodies by Lucia Marecak

Rhubarb almond cake by Freistyle

veganer Rhabarber Mandel Kuchen

Healthy chocolate chip cookies by Healthienut

the best healthier chocolate chip cookies

Chocolate shortbread by Megan Louise Home

Carrot cake bliss balls by Vegan Miche

2-ingredient orange chocolate mousse by Clayton’s Cookbook

Lemon chia coconut loaf by Healthienut

lemon coconut chia loaf

Sea salt and caramelized almond brownies by Tassybakes

Matcha cookie dough cups by Healthy Little Vittles

easy vegan dessert recipes

Chocolate coffee donuts by Sugared & Stirred

Decadent chocolate braid by Lucy’s Friendly Foods

No-bake mini chocolate cheesecakes by Upbeet Kitchen

This photo shows one individual vegan chocolate cheesecake on a plate with a bite taken out of it. It's topped with a cherry compote for a punch of tart flavour and colour.

Small batch banana muffins by E2 Bakes Brooklyn

Small Batch Banana Muffins

Do you know of any vegan recipe bloggers who deserve a feature? Comment with a link to them below and I’ll check them out for the next recipe showcase! (You can nominate yourself too!)

I hope you have a very happy, healthy Easter filled with delicious vegan food.

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Videos, Weight loss advice

Studies: Do Nuts Make You Gain Weight?

Today I have a video for you answering a question that a lot of you have asked: do nuts cause weight gain?

They don’t quite fit into a high carb low fat diet (which is known to be a great way to lose weight), but they’re also an unprocessed, very nutritious food. So are they good for weight loss too?

Here’s a link to the video page, or you can watch it below:

Subscribe to my Youtube channel to stay updated on future videos 🙂

Study links:

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Recipes

Vegan Cornbread Muffin Recipe [Oil free]


I’ve been quarantining for two weeks now, and I have been eating a *lot* of beans. (Like this chili recipe from a little while back.) For both lunch and dinner. Don’t get me wrong—I’m grateful to have had a supply of beans since the stores have been out, but it’s nice to add some variety sometimes.

Luckily Goode Foods sent me some of their canned corn awhile back, and I already had corn flour on hand, so I made this cornbread to bring some excitement to my daily beans 😛 When I was a kid my favorite cornbread had whole corn in it—it adds such a delicious crunch to it. So to this day I always make it with whole corn kernels! 

The best part about these is they’re super versatile. Not only do I have them alongside chili, but I have them for breakfast with vegan butter + maple syrup, or jam!

Featuring my protein-packed chili recipe

Ingredients:

  • 2 cups corn flour
  • 1 cup all purpose flour
  • 1 tbsp baking powder
  • 2 tbsp nutritional yeast
  • 1 tsp salt
  • 1 flax egg (1 tbsp flax seed & 1 1/2 tbsp water)
  • 1 1/2 cups nondairy milk (I used soymilk)
  • 1 tbsp apple cider vinegar
  • 1/3 cup maple syrup
  • 1 can whole kernel sweet corn, drained

Directions:

  1. Preheat oven to 350 degrees F. Add the flax to the water to make the flax egg, and let it sit.
  2. Mix the milk and the vinegar in a separate, medium-sized bowl and let it sit–it will curdle and turn into a buttermilk substitute!
  3. In a large bowl, stir together the flour, corn flour, baking powder, nutritional yeast, and salt.
  4. Add the flax egg to the buttermilk bowl, along with the maple syrup.
  5. Add the liquid mixture to the dry ingredients bowl along with the can of corn, and stir just until combined.
  6. Spoon mixture evenly into a greased 12-cup muffin tin, and bake for 12-13 minutes or until a toothpick comes out clean.
  7. Allow to cool for 15+ mins before trying to remove them from the tin.
  8. Eat plain, serve with chili, or top them with vegan butter, maple syrup, and/or jam!

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Videos, Weight loss advice

Study: How to Stop Binging Between Diets + 4 Tips to Stop

Hey friends! Today I have advice & a study for you on how to stop overeating between (especially before) diets. Sometimes, the overeating gets so bad that it completely counteracts the diet–at least that used to be how it was for me!

Subscribe to my Youtube channel to keep up with my videos! ❤

Check out the video for:

  • The types of habits that lead to overeating between diets
  • 4 practical tips to stop it

 

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Recipes

My Go-to Red Lentil Chili Recipe (with Instant Pot option)

Red lentil chili

When I need to bulk cook but am feeling lazy, I break out my Instant pot. And 90% of the time, it’s to make this recipe–it’s my favorite of all my stew/chili recipes!

Not only is it ridiculously comforting and delicious, but it’s a great way to pack in tons of veggies. It’s worked well with whatever veggies I’ve had on hand, so it’s a flexible recipe for using things up too!

Also, if you don’t have an instant pot, it works just fine on the stove too. (You just can’t be quite as lazy 😛 )

Ingredients

Base chili:

  • 3 cups dry red lentils
  • 4 cups veggie broth
  • 2 cups water
  • 15oz can diced tomatoes
  • 6oz can tomato paste
  • Large onion, diced (white or red works)
  • 5 cloves garlic
  • Heaping tsp cumin
  • 3-4 heaping tsp chili powder
  • 2-3 tsp smoked paprika
  • Heaping tsp cayenne
  • 2-3 tsp normal paprika
  • 1/4c brown sugar
  • 3 tbsp apple cider vinegar

Veggies I added (optional):

  • 6oz mushrooms
  • 8oz frozen peppers
  • 8oz bag chopped kale (or use 4oz frozen)
  • 5oz broccoli
  • 15oz can corn

Directions

  1. Add everything but the corn into an instant pot, put on high pressure for 17 mins, and allow to release naturally. (Or, if making on the stove: add all the ingredients except corn to a large pot over low heat. Cover and let simmer until the lentils are soft and the veggies are tender, stirring occasionally to make sure the bottom doesn’t burn)
  2. Stir in corn, and salt to taste. If you add as many veggies as I do, you may want to add garlic powder and more chili powder. The spices are ranges because they should be adjusted according to how many veggies you add, and how spicy you like things! I’d suggest adding the maximum amount if you add all the veggies.
  3. Top with avocado, chili garlic salt, or if you’re feeling fancy, vegan sour cream.

 

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Recipes

Vegan Cheesy Beef and Potato Calzone Recipe

Mashed Potato, Beef and Cheese Boxty

Sometimes you just want comfort food. And one of the great things about intuitive eating is that you can have it whenever you want, without guilt!

Before I was vegan, I loved the Irish boxtys they’d serve at a pub in San Diego–essentially a potato-filled calzone with cheese and meat. (I’ve since learned that’s not what a boxty technically is, but that’s not the point!)

So on a dark and stormy night, I decided to come up with my own vegan version… which ended up surprisingly healthy for the comfort food goal. And then at my fiancé’s request, I made it again the next night, and the next week. We’re addicted. It’s definitely found its way into our comfort food rotation that used to primarily consist of homemade burgers and pizza.

It’s hearty and very savory thanks to the beef, and the potatoes are super satiating. Plus, the cheese sauce is secretly based on whole foods!

Makes 1 large calzone, serves 2

Calzone

Ingredients:

  • 3 medium peeled gold potatoes, about 450g total
  • 3 tablespoons unsweetened nondairy milk (I used soy)
  • Dash of garlic powder
  • Half a package Beyond Beef ground (or sub another vegan beef)
  • 1/2 cup chopped white onion
  • 1 large uncooked pizza crust (I use whole wheat)
  • 2/3 the cheese sauce recipe below, save the rest for dipping!

Directions:

  1. Preheat oven to 440 degrees F. Put potatoes in a pot, fill with enough water to cover them by a few inches, and put it over high heat. If you want them to boil faster, chop the potatoes before putting them in the pot. Boil potatoes until they are fork-tender and able to be mashed.
  2. Meanwhile, sauté the beef and onions together according to the directions on your vegan beef package. For the Beyond ground, break it up into chunks as you sauté it so it turns into crumbles (or whatever sized chunks you’d like in your calzone). Remove from heat once the beef is cooked and onions are translucent. Be careful not to overcook, since they’ll get cooked more in the oven.
  3. Drain the potatoes and transfer them to a bowl. Mash the potatoes, adding the dash of garlic and milk as you do until they are a creamy texture. Add more milk as necessary, or you could add vegan butter if you want them to be richer.
  4. Roll out the pizza crust into a circle, as you would for a normal pizza. I use parchment paper on top of a baking sheet, but you can use whatever pizza baking method you prefer. First layer on the mashed potatoes, then layer the beef and onions on top, then add the cheese sauce. Be sure to leave at least an inch around the edges free of any toppings. Then, fold the crust in half so that the edges line up, and pinch it together. (If any filling comes out the sides at this step, don’t worry about it–I just eat it 😉 )
  5. Bake for 12-14 minutes at 440 degrees, or until the crust begins to get firm when tapped and is golden brown.
  6. Remove from oven, cut it in half, and serve! You can hold it in your hand like a pizza pocket if you’re in an especially comfort-food-y mode (that’s what we do!). We also sometimes dip it in the extra cheese sauce, or drizzle it on top.

Cheese sauce

Ingredients:

  • 1 cup roughly chopped gold potatoes
  • 1/4 cup chopped carrots
  • 1/2 cup chopped onion
  • 1/2 cup raw cashews
  • 1/4 cup unsweetened nondairy milk (I use soy)
  • 1/2 cup water
  • 1 tablespoon lemon juice
  • 2 tablespoons nutritional yeast flakes
  • 1/4 teaspoon garlic powder
  • 1 teaspoon salt (or to taste)

Directions:

  1. Boil the potatoes, carrots, and onion until tender. (You can do this along with the potatoes for the calzone–just be sure you separate them to get the right amounts in each!)
  2. Combine all the ingredients in a blender, and blend until smooth. Add more salt and lemon to taste.

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Recipes

Easy Granola Recipe (with oat-free option)

For today’s recipe, I have a super easy but addictive granola that’s heavy on nutritients, but light on time & effort.

It can either be made the normal way (aka with oats), or with an oat replacement. Why would anyone want an oat replacement, you may ask?

I’ve alluded to this vaguely on my instagram, but something tragic has happened: after years of having oats for breakfast most days, I finally figured out that me and oats don’t get along. Specifically, whenever I have them for breakfast, I get CRAZY bloated after lunch for the rest of the day. (And my stomach is pretty impervious to the typical bloating triggers, like lentils and beans and onions… nothing else does this to me besides oats!) It took me years of experimenting, but I’ve finally accepted it. After researching it, it looks like the protein avenin in oats is known to cause some people problems.

I thought I’d just have to accept no longer having oatmeal, or granola, or oat pancakes/pastries. But at my local food co-op, I found something that looked amazingly oat-like… rye flakes!

And lo and behold, they taste and cook JUST like oats, but without the horrible bloating! I first tried out ryemeal (aka rye oatmeal), and came up with the recipe on the fly to try them in granola for the first time. And it is AMAZING!

Of course, if you don’t have a problem with oats, you should probably just use those because they’re easier to find at stores and whatnot. 😛

Ingredients:

  • 1/2c rolled oats or rye flakes
  • 1/4c pecans
  • 1/4c walnuts
  • 1/4c almonds
  • 1/4c maple syrup
  • 2 tbsp hemp seeds (optional)

Directions:

  1. Coarsely chop all the nuts, preferably using a nut chopper (I have this one).
  2. Combine all the ingredients, and spread them out evenly on a baking sheet.
  3. Bake for 10 minutes at 350 degrees F, then stir. Bake for 3 more minutes or until evenly golden brown. If it begins to get browner around the edges than the middle, stir every few minutes until it’s all golden brown.
  4. Remove from oven and let cool on sheet for 10 minutes.
  5. And enjoy! I suggest trying it sprinkled it on smoothie bowls, oatmeal, or yogurt, using it as cereal, or even having it on its own as a snack!

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