Health Benefits of Eating Beans

Beans are a great source of protein. They are affordable and offer some incredible health benefits that are unmatched by meat. I will go over the nutritional benefits of beans as well as some great substitutes for beans.

Basics about Beans

Beans are seeds that come from a flowering plant in the leguminous plant's family. The bean seeds grow in the pods of these plants, which usually pop open when the seeds are mature.

Beans contain a lot of amino acids, which are the chemicals responsible for the formation of proteins, which are very important to the human body. It is also a rich source of fiber as well as vitamins, which makes it a very important food in our diet.

Here is a simple wrap made with garbanzo beans and spinach. A delicious way to make a quick meal that is satisfying and nutritious.




There are different varieties of beans that are grown all over the world. Most beans have to be cooked before they are consumed, as they can be very dangerous if consumed...

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12 Reasons you should learn more about a healthy diet:

As a chef, I always get the same questions asked: What should I eat to lose weight, and what foods should I incorporate in a healthy diet?

I would then ask what they had done to lose weight, and the answers varied from calorie-restricted diets and fasts to hunger-suppressant pills and teas. They would later admit that this has been going on for years.

The problem was that these solutions never worked for them.

If you know me, you know that I’m an opponent of any calorie-restricted diet. They only work for a few. However, they work fantastic in the short term only to gain all the pounds back.

If you’re looking for a quick fix, I don’t have much to offer you. If you’re in it for the long haul - which means transitioning to a holistic plant-based lifestyle that lets you lose weight and make you feel better than ever before - read on.

If your weight has been an issue for a long time, you have likely tried various diets, bought many books, perhaps attended weight...

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A Cancer-fighting Salad.


This cancer-fighting Salad is a staple my whole food plant-based lifestyle. It's nutrient-dense, delicious and it's low in calories. This salad was featured on my Live Stream on Facebook and YouTube: Cooking with Chef Frank.

According to Healthline, Kale is the king of all green leafy vegetables as it loaded with antioxidants,  minerals, and vitamins, as it has the most nutrients. 

These vegetables are very good for your eyes due to the high amount of lutein and beta-carotene.

Just one cup of raw kale has more than 600% of the Daily Value for vitamin K, 200% of Daily Value for vitamin A and almost 150% of the for vitamin C.

Red cabbage is part of the cruciferous vegetable family just like broccoli. It has one of the highest oxidant levels of any kind of vegetables. It is an excellent source of sulforaphane, which is not only good for your heart health, but it also has cancer-fighting properties, that is according to research

Berries are another example of...

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Japanese Teriyaki Eggplant with Buckwheat & Oregano


Teriyaki eggplant is a staple in Asian cuisine. This dish is made with very simple ingredients so you can cook it at home without any difficulties.  It is an excellent addition to your whole food plant-based lifestyle.

This Teriyaki eggplant recipe was featured on my Live Stream on Facebook & YouTube: Cooking with Chef Frank.

Eggplant is one of those vegetables that you either like or hate. It is mostly cooked in Italian or Mediterranean eateries as well as Asian ones. The one I used in this recipe is a Japanese eggplant. However, there are many other different eggplants out there from small, round, Italian, Thai to white and graffiti eggplants.

Japanese Eggplant is cooked just like any other vegetable, however,  eggplant is actually a fruit that is from the nightshade family, just like tomatoes.

Eggplant is a good source of fibers and is loaded with vitamin C,  potassium, folate, and manganese. I know how tempting it is to peel off the skin...

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Chocolate Pecan Brownie Cupcakes



These brownie cupcakes are actually healthier than most other baked sweets. It fits perfectly into a whole food plant-based lifestyle. The cocoa adds a big punch of flavonoids, which have an incredible amount of health benefits such as lowering inflammation and blood pressure and improved cholesterol levels. That said I don't want you to eat brownies all day, but as a treat here and there why not. :)  

This recipe was part of my Live Stream on Facebook: Cooking with Chef Frank


Chocolate Pecan Brownie Cupcakes

½ cup pure maple syrup
½ cup unsweetened applesauce
2 tablespoons peanut butter
2 tbsp dark rum or chocolate liquor (optional)
1 tbsp orange peel, finely grated
3 teaspoons ground flaxseed
1 teaspoon pure vanilla extract
½ cup spelt flour
¼ cup pecans, finely chopped
5 tbsp & 1 tsp unsweetened cocoa powder
1 teaspoon baking powder
¼ teaspoon baking soda
teaspoon of sea salt



Preheat oven to...

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What to eat to lose weight

weight loss Jul 26, 2020


What to eat to lose weight 


One of the questions I get asked all the time is:

"I’m a vegan and haven’t lost any weight? What should I eat to lose weight?"


Before I answer this question let me ask you:

Do you exercise?

Do you cook with oil?

Do you consume alcohol?

Do you eat processed foods like refined flour, pasta, bread, chips, pastries, ice cream, or margarine?


Before starting any new diet or exercise regiment, please check with your physician first. Especially if you take medication. Then have a check-up after every six weeks for the first six months. 


  1. Do you exercise?

Exercise truly helps to lose weight. A simple 30 min walk per day does the trick. However, joining the gym and working out 30-60 minutes 3-4 times per week is ideal. 


  1. Do you cook with oil?

Oil is a processed food that is highly calorie-dense. Just 2 tablespoons have 200 calories. Oil also contributes to weight gain and chronic...

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Going Vegan for Beginners

going vegan Jul 25, 2020

Are you interested in moving to a plant-based lifestyle? 

Many people are really interested in the concept, but in practice, it can seem not very easy to do. It is essential to make some significant changes designed to help you transition to a whole food plant-based lifestyle. This means it is vital to start from the beginning and establish small changes that you can sustain for a long time.

To get started with a whole food plant-based lifestyle, you want to assess your current eating habits. It truly matters whether you are vegetarian, a meat-lover, or something in between. The first type has it much easier than the latter. 

Food addictions

Unfortunately, most people suffer from food addictions and don’t really know about it until they want to let go of these foods. Food addictions are not as simple as one might think. I suffered all my life from food addictions and still fight to this day to get rid of some. 

Here are some foods that belong in that category:


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Garbanzo Bean and Greens Wrap

dinner lunch recipe vegan wrap Jul 24, 2020

This is easy to assemble garbanzo bean and greens wrap is one of my favorite go-to meals.

It got some Asian inspired spices and has all the
nutrients one needs for a delicious lunch or dinner.



Serving size: 3
Prep time: 15 mins
Cook time: 25 mins


4 cl garlic
1 large onion
3 cups vegetable broth or water
16 oz. mushrooms, sliced
3 cups garbanzo beans, cooked
1 red pepper, diced
1.5 tsp curry
1 tsp turmeric
1 bunch organic kale, steamed & sliced
5 oz baby spinach
Dash of malt or apple cider vinegar
Salt & pepper
A few dashes of Tabasco
3 x 12" whole wheat wraps


1. Heat large sauté pan over medium heat and add onions and garlic with 1/2 cup of vegetable broth.

2. Add mushrooms and sauté until golden brown and season with salt, pepper, and spices. Add more liquid to keep vegetables moist.

3. Now add remaining ingredients and let cook for about 8-10 minutes. Add as much broth to keep vegetables cooking in some liquid....

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How to Become a Vegan in Eight Weeks

How To Become A Vegan In Eight Weeks

This article was originally published on Life of a Vegan Chef

I don’t know about you, but when I transitioned to veganism, I was static. I was so excited to become a vegan.

Little that I know it was the beginning of a journey filled with roadblocks and naivety. Yes, I have succeeded in becoming 100% plant-based, however, knowing what I know now would make anyone’s journey to veganism so much easier.

Veganism is awesome. As you become familiar with a plant-based diet, you’ll realize that you feel lighter, fitter and ultimately healthier.

However, don’t take my word for it. There are plenty of studies that have shown the benefits of a plant-based diet.


Before you jump into a plant-based lifestyle a few words of caution:

All the advice you’ll get on my blog is based on my own experience and are in good faith. Everyone reacts differently to dietary changes.  That said, I am just a chef, yet I am not a...

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Myths and Facts about Veganism


Veganism has faced quite a lot of attacks since its inception. Many of these are supposedly true comments about it and its effects on the human body. However, as you will see, a majority of these comments aren’t facts; they are myths that need to be set right straight away. Here are some that I have come across in my time as a vegan.

Vegans can’t do without Supplements

 Contrary to popular belief, the vegan diet contains all the necessary components of a healthy diet so long as the vegan eats the wide range of fruits, vegetables, pulses, seeds, and fortified foods.

Supplements can also be taken by both vegans and non-vegans, including VEG1. These supplements ensure that the user is getting all the nutrients they need. It must be noted, however, that these supplements are not a necessity.

Both vegans and non-vegans require fortified foods in their diets for them to lead a healthy life. Manufacturers of different foods also add supplements to the foods in order...

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