Weekly Vegan Grocery Haul + Meal Plan |2|

At the Rijksmuseum earlier today!

Happy Weekend, everyone! You know what that means…I finally have enough time off from work to leave my computer for more than 30 minutes – ha! I tend to do all big tasks over the weekend, as I find that makes me a lot less stressed during the week. Plus, nothing makes me happier than prepping things for the work week on a weekend, hence grocery shopping.

My girlfriend and I are keeping it pretty simple this week in terms of meals since we both have a lot going on. As such, we’re using up a ton of remnants in our pantry (think – quinoa, rice, pasta, lentils) and tried to stock up on just produce.

If you follow me on Instagram, you know we went to a painting class at the Rijksmuseum today (Saturday)! It was such a cool experience that got both of us out of our comfort zone and creative juices flowing. The one downside was I missed the farmer’s market I raved about in my last grocery haul. No problem for one week – I simply bought more produce at Albert Heijn (they have more organic + better quality options in this category over Jumbo).

Onto the haul!

Jumbo

I did most of my shopping here this week.

Produce: apples, broccoli, limes, lemons, bananas, ginger, mangoes, avocados, lettuce, and a ton of frozen fruit (raspberries, blueberries, mango, cherries, pineapple).

Let’s get a closer look!

Dry-goods: nuts, rice, oat milk (organic Oatly is the only brand I buy if I don’t have time to make my own since it only contains water + sea salt + oats), bread, popcorn kernels, dark chocolate, cinnamon, and a wheatgrass powder for smoothies.

Other: hummus and tempeh.

I spent approximately 60 euros here this week – pretty good and on track!

Albert Heijn

Produce: spinach, cauliflower, two zucchinis, and (more) broccoli.

Dry-goods: pasta, coffee, cauliflower, (more) peanut butter, and pasta sauce.

I spent 16 euros here, which brings the total weekly spend to 77 euros (38.5 euros for each of us).

Meal Plan

You will soon begin to see I’m a creature of habit! But I think that’s okay as it makes eating healthy not too overwhelming. Find what you like and stick with it!

Breakfast: banana + cacao oatmeal with hemp + pumpkin seeds, blueberries + raspberries, and peanut butter.

Lunch: avocado toast with chickpea mash + smoothie (banana, mango, pineapple, cherries, wheatgrass powder, and spinach).

Dinner: a mix of many things this week! It will be a grain (quinoa/pasta/rice/lentils) + large serving of vegetables (broccoli, cauliflower, zucchini) + tempeh.

Snacks: nuts, apples, homemade popcorn, and chocolate.

I guess you could maybe call this a “Lazy Vegan Haul”! I’d love to know – do you stick with your favorite meals week after week or do you need more variety? Breakfast + Lunch is where I’m a creature of habit, so I try to incorporate some variety into dinner mostly.

Disclaimer

So. Much. Plastic. Ugh. How do you shop without plastic + keep your grocery bill down? There’s an awesome bulk store close to me, but I’ve tested shopping there and it’s regularly 2-3 euros more expensive for the exact same thing/amount at Albert Heijn or Jumbo. Maybe that’s just an Amsterdam problem. I’m still on the hunt and mission to improve!


Podcasts I’ve Loved Lately

I’m a knowledge junkie. In the form of books, podcasts, Youtube videos, or articles – you name it, I probably love it! Podcasts have grown especially important in the past nine months as I find myself with less and less free time (hello #startup life). It’s so convenient to listen while I make breakfast, clean, do a yoga flow, travel, or bike anywhere.

The two categories I seem to like best: self-help and holistic living. Mental and physical care really make all the difference, and podcasts can be incredibly inspiring and educational!

I simply use the “Podcast” app on my iPhone and find that’s the easiest way to download to my phone for offline listening.

Check out below for my favorite Podcasts + Episodes!

The Mind Body Green Podcast

David Perlmutter, M.D., On The No. 1 Thing To Do For Your Brain Health This Year

Drew Ramsey, M.D., On The Foods He “Prescribes” & His Hack To Successful…

Michael Roizen, M.D., On How To Eat & Sleep Your Way To Being “AgeProof”

Lauren Singer, Founder of Trash Is For Tossers, On Being Waste Free & Stopping…

Wise Traditions

Toxins That Assail Us

The Soilution

5G Near Me

The Marie Forleo Podcast

Will Your Passion Project Ever Make Enough Money? Here’s How to Find Out.

Need A Miracle? Here’s a Step-By-Step Guide from Gabby Bernstein

How To Pursue you Side Hustle Without Risking Everything

Better Than Happy Podcast

Loveability

Mirroring Emotions

Circumstances Are Neutral

Appreciation, Gratitude, Abundance and Desire

It’s Not About You

If you have any favorites, I’d love to hear!


Ten Thoughts from a Wednesday |1|

I love this series on a favorite blog of mine, so I thought I might try and recreate it on Coco’s Wellness! Here’s ten thoughts from this week.

one.
I’m voting today – in Dutch elections! This is incredibly exciting for me and something I’ve never done before. I learned since moving here that since I am an EU citizen and Dutch permanent resident, I’m eligible to vote in certain, smaller elections (plus a larger EU one in May). Even with the language barrier, I did my best with studying the different parties and having my partner explain the process to me and how to understand the ballot. I have no idea if it will be in English or not…I’m off to do it early today as I have an afternoon packed full of work meetings.

two.
Yoga. And Yoga Teacher Training. I missed out on a YTT I was due to start this month after realizing my shoulder was definitely not as strong as I hoped. It was a humbling realization, and I was sad to say no to something I had so looked forward to. I’m doing less home practice and more studio practice now to make sure I’m pushing and challenging myself in the right ways. Even with just a few weeks of this, I’m starting to feel progress on my pesky shoulder. If all goes well, I’ll instead be doing a summer intensive course!

three.
Deodorant has always been a struggle for me. I struggled to get off the conventional brands, and when I finally did two years ago (praise!), I’ve since dealt with extreme sensitivity to natural deodorants. I still can’t quite figure out if it’s a baking soda or essential oil sensitivity. I’m much hindered by the fact that my natural deodorant options are quite slim here in the Netherlands. I’m planning to stock up on this Primal Pit Paste option when home in America in two weeks as I had some luck with it last time!

four.
Speaking of America, I will be home for a super quick weekend (Thursday-Monday) for a doctor’s appointment relating to my whiplash injury. Particularly my right shoulder and chronic pain spots on my back. Though flying across an ocean for a doctors appointment might seem crazy, this has become my life the past 1.5 years! My best health insurance is still in America + the doctors I went to see right after the accident. For this particular visit, my hope is to get an MRI for better clarity on what’s going on underneath the surface. As frustrating as it can be sometimes, I take each small step forward as a blessing, and I try to never lose hope that I someday won’t feel this pain – and can do my chaturanga in peace, for example! (I’m planning to do a more thorough blog post on the injuries I have and what I’ve done over the past 1.5 years)

“Mini” afternoon tea at Koffie ende Koeck

five.
Three words. Koffie end Koek. I’ve been addicted ever since I discovered their vegan croissants two weeks ago! Since then, I’ve been back multiple times for croissants, scones, sandwiches, and coffee. All INCREDIBLE. Just this past weekend, we went for a mini afternoon tea! If you’re in the Amsterdam area, I highly recommend.

six.
At this point, I shouldn’t be surprised by how environmentally conscious the Dutch are (their whole biking + small house + lack of consumerism mentality is shocking to my American self!), but I did get so happy to see the above boat cleaning out the canals earlier this week! Unfortunately, in my opinion, it’s the tourists who can have a lack of respect and that’s how the majority of the trash ends up in the water.

seven.
I’ve been wanting to try collagen for so long after hearing every blog + Instagram rave about it! However, I was always under the impression it wasn’t vegan friendly (it’s derived from bovine). When I was perusing Thrive Market for things to stock up on when in America, I came across this plant-based version! Still contemplating given the price-tag, but I’m just so curious to see what all the hype is about.

eight.
Totally off-topic, but I’ve been in love with Billie Eilish’s music lately. I find her voice so soothing and relaxing. Personal favorites: when the party’s over, bellyache, and idontwannabeyouanymore.

nine.
Do you constantly have a full Amazon cart of things you want to buy? Please tell me it’s not only me! A few things in mine: this face serum, this book, and this superfood.

ten.
My favorite saying on Wednesday: “Tomorrow is Thursday, which means the day after that is Friday, which means I’m excited.”

Happy Wednesday, everyone!


Homemade Almond Milk and Vegan Croissants!

I guess you could say I’ve been on a “make from scratch” roll. This blog and my Instagram (@cocoswellness) are certainly good motivators for content! The vegan croissants were a one-off treat, but the almond milk is something that I plan to start doing consistently now that I have all the right tools (why was it so hard to find a cheese cloth in Amsterdam?).

I’ve been loving Koffie ende Koeck‘s vegan croissants lately, but I’m all for not breaking the bank and trying to replicate recipes at home. I used this vegan croissant recipe from The Rose & Bean and was thoroughly impressed! I certainly didn’t have high expectations, given that the last time I made croissants was seven-ish years ago, let alone not even vegan croissants, but I was pleasantly surprised! Since I still have the ingredients on hand for at least 1-2 more batches, I’ll probably be doing so again soon.

Ah, homemade almond milk! I think it’s a love affair. I swear to people – once you taste it, you can never go back to conventional. Although, if I had access to the amazing and clean brands in the US, I might be a convert to that…

After learning about how disruptive gums and emulsifiers can be to our gut (thank you @hollyskeepingitreal!) I knew it would be a much better option to make from scratch. Plus easier on the budget.

I buy my almonds in bulk from Ekoplaza and us around 3/4-1 cups for every 450ml of blended water (depends on how strong you like the taste). Recipe is easy peasy:

  1. Soak almonds overnight in water. I’ve done as little at seven hours with fine results.
  2. Rinse. Blend on high for at least 60 seconds with approximately 450ml of water.
  3. Get creative! I add a dash of maple syrup and sea salt. You could also blend with a date.
  4. Strain through cheese cloth or thin dish towel.

I got the awesome (pictured) glass carafe at Ikea Netherlands. Only 2 euros!

Let’s see what cooking I get up to next week…