Here are 3 delicious plant-based recipes using textured vegetable protein (TVP). If you're worried about not getting enough protein while being vegan or vegetarian, you should try these recipes!

• Tagliatelle with vegan ragù


Ingredients for four people:
300 grams of pasta (I used tagliatelle)
For the ragù:
300 grams of textured vegetable protein (TVP)
600 grams of tomato sauce
60 grams of onion (about ½)
120 grams of carrot (about 1)
70 grams of celery (about ⅛)
2 leaves of laurel
2 tbsp of olive oil
1 tsp of salt
½ tsp of black pepper

Soak the textured vegetable protein for around 20 minutes.
Meanwhile, chop the onion, carrot and celery. Cook in a frying pan with olive oil.
When the textured vegetable protein is ready, add it to the pan, along with the tomato sauce, salt, pepper and bay leaf. Cook over low heat for at least half an hour.
Meanwhile, cook the pasta. When it is “al dente”, add it to the ragù and serve warm, with a sprinkle of vegan parmesan.

Tagliatelle with vegan ragù can be stored in the fridge for two days.

• Gnocchi with vegan ragù


Ingredients for four people:
300 grams of gnocchi (make sure they are egg-free)
For the ragù:
300 grams of textured vegetable protein (TVP)
600 grams of tomato sauce
60 grams of onion (about ½)
120 grams of carrot (about 1)
70 grams of celery (about ⅛)
2 leaves of laurel
2 tbsp of olive oil
1 tsp of salt
½ tsp of black pepper

Soak the textured vegetable protein for around 20 minutes.
Meanwhile, chop the onion, carrot and celery. Cook in a frying pan with olive oil.
When the textured vegetable protein is ready, add it to the pan, along with the tomato sauce, salt, pepper and bay leaf. Cook over low heat for at least half an hour.
Meanwhile, cook the gnocchi. When they are ready, add them to the ragù and serve warm, with a sprinkle of vegan parmesan.

Gnocchi with vegan ragù can be stored in the fridge for two days.

• Lasagna with vegan ragù


Ingredients for six people:
300 grams of lasagne noodles (make sure they are egg-free)
4 tbsp of nutritional yeast (or vegan parmesan)
300 grams of textured vegetable protein (TVP)
600 grams of tomato sauce
60 grams of onion (about ½)
120 grams of carrot (about 1)
70 grams of celery (about ⅛)
2 leaves of laurel
2 tbsp of olive oil
1 tsp of salt
½ tsp of black pepper
For the béchamel sauce:
40 grams of olive oil
40 grams of flour
500 grams of unsweetened non-dairy milk (I suggest soy or oat milk)
1 tsp of salt
A pinch of nutmeg
A pinch of black pepper

Soak the textured vegetable protein for around 20 minutes.
Meanwhile, chop the onion, carrot and celery. Cook in a frying pan with olive oil.
When the textured vegetable protein is ready, add it to the pan, along with the tomato sauce, salt, pepper and bay leaf. Cook over low heat for at least half an hour.
Meanwhile, prepare the béchamel sauce in a saucepan. Pour in the olive oil and flour and simmer for one minute. Then add the non-dairy milk, salt and pepper and stir frequently for around ten minutes.
Place a layer of vegan ragù in a rectangular baking tin. Alternate layers of lasagne noodles, vegan ragù and béchamel sauce. Finish with a layer of vegan ragù and sprinkle with nutritional yeast (or vegan parmesan).
Bake for 40 minutes in a convection oven at 180°C.
Serve while still hot.

Lasagna with vegan ragù can be stored in the fridge for two days.

The year 2024 has begun, and with that I wanted to reintroduce you to each month's fruit and vegetable calendar to accompany you in this new year and hope that you can prepare seasonal recipes!

• January


• February


• March


• April


• May


• June


• July


• August


• September


• October


• November


• December

Black Friday period has begun. Black Friday nowadays means sales (both online and offline) and, therefore, buying (more than we actually need).
This time of year means having discounts on different kinds of products, such as home appliances, clothing, cosmetics and more. Lower prices incite people to buy some products they would not otherwise have bought, which of course increases CO2 emissions and incites overconsumption.
In Europe, last year's report by the sustainable transport NGO Transport&Environment (T&E) reveals that truck fleets used to transport packages between warehouses and stores were responsible for 1.2 million tons of CO2 emissions per year. This means that during the Black Friday discount period, Europe produces 600,000 more tons of CO2, which is a 94% increase over an average week.
Many companies are boycotting Black Friday for environmental reasons and are trying to offer alternatives.
We should rethink our values and use as much as we can the products that we already have before buying new ones. And, in case we have to buy new ones, it is always better to buy products from small manufacturers or second-hand.

It is a more personal blog article, but I wanted to share with you this significant step of my life.
I officially graduated from the university LUISS Guido Carli in Rome, where I studied for three years for a Bachelor’s degree in Political Science and International Relations.
My Bachelor’s thesis topic was the 1972 United Nations Convention of Stockholm and its impact on international law.
Last weekend I had to go back to Rome to receive my official diploma and participate in the ceremony hosted by my university. It was a good feeling to have finished this degree.
I am glad about my degree choice because it brought me where I am now. I am currently studying at Sciences Po in Toulouse, where I am doing a Master’s degree called Ecological Transition, Risks, and Health. This course is the specialization that I was looking for after a Political Science Bachelor’s degree and I am very grateful to have had the opportunity to be where I am.

Here are 5 recipes for 5 different types of hummus, perfect to spread on bread or eat with veggies!

• Borlotti bean and rosemary hummus


Ingredients for a bowl:
240 grams of cooked borlotti beans
1 tbsp of tahini sauce
1 tbsp of lemon juice
1 clove of garlic
1 sprig of rosemary
A pinch of salt
A pinch of black pepper
A pinch of chili pepper
1 tsp of salt

Place in a food processor borlotti beans, tahini sauce, lemon juice, garlic, rosemary, salt, black pepper, and chili pepper.
Blend for a minute.

Borlotti bean and rosemary hummus can be stored in the fridge for three days.

• Chickpea and dried tomato hummus


Ingredients for a bowl:
240 grams of cooked chickpeas
50 grams of dried tomatoes
1 tbsp of tahini sauce
1 tbsp of lemon juice
1 clove of garlic
A pinch of salt
A pinch of black pepper
A pinch of chili pepper

Place in a food processor chickpeas, dried tomatoes, tahini sauce, lemon juice, garlic, salt, black pepper, and chili pepper.
Blend for a minute.

Chickpea and dried tomato hummus can be stored in the fridge for three days.

• Cannellini bean and artichoke hummus


Ingredients for a bowl:
240 grams of cooked cannellini beans
70 grams of cooked artichokes
1 tbsp of tahini sauce
1 tbsp of lemon juice
1 clove of garlic
A pinch of salt
A pinch of black pepper
A pinch of chili pepper

Place in a food processor cannellini beans, artichokes, tahini sauce, lemon juice, garlic, salt, black pepper, and chili pepper.
Blend for a minute.

Cannellini bean and artichoke hummus can be stored in the fridge for three days.

• Traditional hummus


Ingredients for a bowl:
240 grams of cooked chickpeas
1 tbsp of tahini sauce
1 tbsp of lemon juice
1 clove of garlic
A pinch of salt
A pinch of black pepper
A pinch of chili pepper

Place in a food processor chickpeas, tahini sauce, lemon juice, garlic, salt, black pepper, and chili pepper.
Blend for a minute.

Traditional hummus can be stored in the fridge for three days.

• Pea and zucchini hummus


Ingredients for a bowl:
240 grams of cooked peas
80 grams of zucchini (about 1)
1 tbsp of tahini sauce
1 tbsp of lemon juice
1 clove of garlic
A pinch of salt
A pinch of black pepper
A pinch of chili pepper

Cook the zucchini in a pan. Place in a food processor peas, zucchini, tahini sauce, lemon juice, garlic, salt, black pepper, and chili pepper.
Blend for a minute.

Pea and zucchini hummus can be stored in the fridge for three days.

In today's article I want to answer a question I have been asked often since I became a vegan: "Cows have to be milked, otherwise they explode".
Cows are, like us, mammals: for this reason, cows have milk only when they give birth to a calf and, therefore, must feed it.
Cows function like humans: women have breast milk only when they give birth to a baby that needs to be fed.
Thus, the noun "dairy cows" may be a problem for our understanding: I used to think that cows were able to produce milk every day and that humans helped them by milking them so they would not explode.
Actually, dairy cows always have milk because they are constantly artificially inseminated by humans, who need their milk for the dairy industry and separate cows from their calves because they want to get all the milk for humans.
Therefore, if humans did not use cows as objects and as milk factories, cows would not need to be milked, they would only have milk for their calves and would not need someone to milk them so they would not "explode".

On August 22nd we celebrate World Plant Milk Day: it is an annual event that celebrates plant-based alternatives to dairy milk (and products). It was founded in 2017 by Robbie Lockie, the co-founder of Plant Based News, and attracts millions of people every year.
There are many plant-based alternatives that are better for your health, the planet, and the animals: a dairy-free diet can prevent obesity, diabetes, and heart disease; animal agriculture behind the dairy industry is driving the planet towards climate change; the dairy industry causes a lot of suffering and stress to cows.
If you decide to try a dairy-free 7-day challenge, you can sign up on the official website.

I had an experience yesterday when I managed to save many fruits that were about to be thrown away: I had bananas, tomatoes, avocados, lemons, apricots, and peaches.
These fruits could be ugly on the outside, but still tasty and packed with vitamins on the inside.
I suggest you find opportunities next to you that allow you to take the ugly products and save them from being thrown away!!

Here are 5 delicious recipes if you want to prepare vegan savory tarts

• Tomato savory tart


Ingredients for six people:
1 puff pastry roll
400 grams of tomatoes (about 3)
2 tbsp of mustard
1 tsp of thyme
1 tsp of salt

First of all, slice the tomatoes.
Unroll the puff pastry roll in a round baking tin and spread the mustard on the surface. Place the tomatoes on it and season with thyme and salt.
Bake for 20 minutes in a convection oven at 180 °C.

Tomato savory tart can be stored in the fridge for three days.

• Potato, broccoli, and olive savory tart


Ingredients for six people:
1 puff pastry roll
400 grams of potatoes
200 grams of broccoli
100 grams of olives
1 tbsp of olive oil
1 tsp of black pepper
1 tsp of salt
1 tsp of rosemary

Boil the tomatoes and the broccoli.
Smash the potatoes, Unroll the puff pastry roll in a round baking tin and spread the mashed potatoes on its surface.
Cover it with a layer of cooked broccoli.
Slice the olives and place them on the pastry roll.
Sprinkle with olive oil and season with salt, black pepper, and rosemary.
Bake for 20 minutes in a convection oven at 180 °C.

Potato, broccoli, and olive savory tart can be stored in the fridge for three days.

• Mixed vegetable savory tart


Ingredients for six people:
1 puff pastry roll
300 grams of mixed vegetables (I used potatoes, carrots, onions, green beans, bell peppers, and broccoli)
1 tbsp of olive oil
1 tsp of salt

Sauté the vegetables in a pan with olive oil, seasoning with salt.
Unroll the puff pastry roll in a round baking tin and place the mixed vegetables on it.
Bake for 20 minutes in a convection oven at 180 °C.

Mixed vegetable savory tart can be stored in the fridge for three days.

• Spinach and vegan cheese savory tart


Ingredients for six people:
1 puff pastry roll
200 grams of cooked spinach
150 grams of spreadable cheese (if you want to prepare your homemade almond ricotta)
1 tsp of salt
1 tsp of black pepper

Cook the spinach and mix them with the spreadable cheese.
Unroll the puff pastry roll in a round baking tin and place the mixture on it.
Bake for 20 minutes in a convection oven at 180 °C.

Spinach and vegan cheese savory tart can be stored in the fridge for three days.

• Tomato and olive savory tart


Ingredients for six people:
1 puff pastry roll
350 grams of tomato sauce
150 grams of olives
1 tsp of oregano
1 tsp of thyme
1 tsp of salt

Slice the olives, cook the tomato sauce in a saucepan, and season with oregano, thyme, and salt.
Unroll the puff pastry roll in a round baking tin and place the tomato sauce on it.
Bake for 20 minutes in a convection oven at 180 °C.

Tomato and olive savory tart can be stored in the fridge for three days.

Naples is one of my favorite Italian cities, the atmosphere is wonderful, and I am fortunate to have visited this place several times.

Here are my vegan suggestions for when you visit this amazing city:
• Sbuccia e Bevi Green Fruit Bar
• O Grin
• Cavoli Nostri

When I say that I don’t eat fish, people think I am lacking in omega-3, since the most well-known omega-3 sources are salmon, tuna, and trout.
Omega-3 are important fats for our body and they provide many health benefits.
They are present in many plant-based sources, such as flax seeds, chia seeds, tofu, walnuts, and vegetables.
Make sure to introduce these foods into your everyday lifestyle to be sure to have the right amount of omega-3 sources.

There are many alternatives that resemble milk byt come from different plant sources, such as nuts, seeds, grains, legumes, and sometimes vegetables. For example, I tasted soy, coconut, oat, spelt, pea, walnut, hazelnut, and rice milk.
Each alternative has a different taste: some are better for cooking, and some others for drinking as they are.
Plant-based alternatives are an excellent solution if you want to go vegan or to reduce as much as you can animal-based products in your lifestyle. They are also great if you have trouble digesting dairy or lactose, since they don’t conain any. If you are following a specific iet, it might be interesting for you to know that most of them are low in saturated fat and contain healthy fats, such as mono and polyunsaturated fats.
What is your favorite plant-based alternative? Write to me on my Instagram profile!

Seitan is often considered as a tasteless ingredient, but here is a guide with 5 ideas to prepare it!

• Lemon seitan


Ingredients for two people:
200 grams of seitan
8 tbsp of lemon juice
2 tbsp of olive oil

First of all, slice the seitan.
Pour the olive oil in a pan and sauté the seitan slices.
After a few minutes, pour the lemon juice on the seitan and pan-fry for around 10 minutes.

Lemon seitan can be stored in the fridge for three days.

• Seitan chili


Ingredients for two people:
200 grams of seitan
70 grams of celery (about ⅛)
100 grams of carrot (about 1)
90 grams of onion (about 1)
350 grams of tomato sauce
1 tbsp of olive oil
1 tsp of salt
1 tsp of black pepper

Chop all the vegetables and dice the seitan.
In a pot, pour olive oil and pan-fry the onion, the celery, and the carrot. After a few minutes, add the tomato sauce.
Season with salt and pepper, and cook for 40 minutes.
Serve the seitan chili warm.

Seitan chili can be stored in the fridge for two days.

• Pasta with seitan ragù


Ingredients for two people:
150 grams of pasta
- For the ragù:
150 grams of seitan
60 grams of onion (about ½)
60 grams of carrot (about ½)
70 grams of celery (about ⅛)
300 grams of tomato sauce
1 leaf of laurel
1 tbsp of olive oil
1 tsp of salt
A pinch of black pepper

First of all, crumble or dice the seitan and set it apart.
Chop the onion, carrot, and celery and cook them in a pan with olive oil.
After a few minutes, add the seitan, along with tomato sauce, salt, pepper, and laurel.
Let everything cook on low heat for at least half an hour.
Meanwhile, cook the pasta. Add it to the ragù and serve warm.

Pasta with seitan ragù can be stored in the fridge for two days.

• Apple seitan


Ingredients for two people:
200 grams of seitan
150 grams of apple (about 1)
90 grams of onion (about 1)
2 tbsp of olive oil
1 tsp of salt
A pinch of black pepper

First of all, dice the seitan and the apple. Then, slice the onion.
Pour the olive oil into a pan, add the onion, and sauté it for a few minutes.
After this time, add the apple and the seitan. Season with salt and pepper.
Cook for another 10 minutes and serve warm.

Apple seitan can be stored in the fridge for three days.

• Fried seitan


Ingredients for two people:
200 grams of seitan
4 tbsp of flour
2 tbsp of olive oil
1 tsp of salt
A pinch of black pepper

First of all, slice the seitan.
In a dish, mix flour, salt, and pepper. Put the seitan in the dish and flip it to have flour on both sides of the slices.
Pour the olive oil into a pan and sauté each seitan slice for a few minutes on every side.

Fried seitan can be stored in the fridge for three days.

Copenhagen is the capital city of Denmark and in my opinion, it is one of the prettiest cities in Europe.

I traveled there a few months ago and here are my suggestions for eating vegan:
• eden jaxx
• Vital Foods
• Glean
• 42Raw
• Pure Greens Club

• Abillion
This application has the purpose to show reviews about plant-based products and vegan dishes in restaurants.

• HappyCow
It is an application for finding vegan and vegetarian restaurants all over the world. It is amazing when you travel around and don’t know where you want to eat.
You can read the reviews of other accounts and also review the places where you eat to earn points in order to receive many awards.

• Vinted
This application is created to sell and buy second-hand items and clothes. Shopping second-hand is an amazing solution for being sustainable and climate-friendlier.

• Vegan additives
It is an application that lists all the additives and specifies whether they are vegan or not. In case they are not vegan, it also analyzes why they aren’t.

We could think that receipts can be thrown in the paper recycling bin, but unfortunately, we can’t!
Receipts can’t be recycled because they are covered with a thermal film impossible to recycle.
As individuals we can ask to not receive the receipt or to receive an online version of it.
And, in case we have receipts, we have to remind ourselves to not throw them in the paper bin!

Here are 5 easy and delicious recipes to make your tempeh taste amazing!

• Mediterranean-style tempeh


Ingredients for two people:
150 grams of tempeh
40 grams of dried tomatoes
40 grams of olives
1 tbsp of olive oil
A pinch of salt

First of all, slice the dried tomatoes and the olives.
Sauté in a pan the diced tempeh with dried tomatoes, olives, olive oil, and salt.
Cook for a few minutes and serve warm.

Mediterranean-style tempeh can be stored in the fridge for three days.

• Oriental tempeh


Ingredients for two people:
150 grams of tempeh
4 tbsp of soy sauce
2 tbsp of peanut butter
½ tsp of cornstarch
1 tbsp of olive oil

First of all, pour in a bowl the soy sauce, the peanut butter, and the cornstarch.
Dice the tempeh and sauté it in a pan with olive oil.
Pour the mixture of soy sauce and peanut butter in the pan and cook the tempeh for 5 minutes.
Serve the Oriental tempeh warm.

The Oriental tempeh can be stored in the fridge for three days.

• Vegan Caesar salad


Ingredients for two people:
150 grams of lettuce
100 grams of tempeh
6 tbsp of vegan mayonnaise
1 tbsp of olive oil
50 grams of bread
1 tsp of salt
A pinch of black pepper

First of all, dice the bread and the tempeh. Sauté them in a pan with olive oil for a few minutes.
Slice the lettuce and place it in a bowl.
Add to the bowl the tempeh, the bread, the mayonnaise, the salt, and the pepper.
Mix well and serve.

Caesar salad can be stored in the fridge for two days.

• Pasta with tempeh ragù


Ingredients for two people:
150 grams of pasta
- For the ragù:
150 grams of tempeh
60 grams of onion (about ½)
60 grams of carrot (about ½)
70 grams of celery (about ⅛)
300 grams of tomato sauce
1 leaf of laurel
1 tbsp of olive oil
1 tsp of salt
A pinch of black pepper

First of all, crumble or dice the tempeh and set it apart.
Chop the onion, carrot, and celery and cook them in a pan with olive oil.
After a few minutes, add the tempeh, along with tomato sauce, salt, pepper, and laurel.
Let everything cook on low heat for at least half an hour.
Meanwhile, cook the pasta. Add it to the ragù and serve warm.

Pasta with tempeh ragù can be stored in the fridge for two days.

• Tempeh stew


Ingredients for two people:
200 grams of tempeh
100 grams of potato (about 1)
100 grams of carrot (about 1)
90 grams of onion (about 1)
80 grams of tomato sauce
1 tbsp of olive oil
1 tsp of salt
1 tsp of black pepper

Chop all the vegetables and dice the tempeh.
In a pot, pour olive oil and pan-fry the onion and the carrot. After a few minutes, add the potato and cover it with water.
Season with salt and pepper, and cook for 20 minutes.
After this time, pour in the pot the tomato sauce and the tempeh.
Keep on cooking for another 20 minutes.
Serve the tempeh stew warm.

Tempeh stew can be stored in the fridge for two days.

Oslo is the fascinating capital city of Norway. It is a beautiful place to visit and there are many places that offer plant-based options.

Here are my suggestions:
Nordvegan
Cultivate Food
EatHappy Vegan
Dirty Vegan Oslo

It has been almost three years that I only eat plant-based products and chose not to eat animal-derived foods.
The sentence “my food is grown, not born” deeply touches me since I believe in my vegan choice for my future life.
Plant-based foods are grown, unlike animal products that are born.
Most animals are born to satisfy humanity’s desire to eat meat, fish, and animal-derived products such as milk and eggs.
These animals are on this planet only to give human beings the pleasure to misuse them.
I’m happy to say that I don’t contribute to this system anymore and I will never again.
My food wasn’t screaming while someone else killed it, my food did not share emotions like humans.

Being vegan does not only imply that I don’t eat animals. It also includes the fact that I decide not to use animals in other aspects of my life, such as clothing.
Contrary to common belief, sheep don’t need to be shorn. They are capable of shedding their winter coats during springtime, but they are sheared before because it gives more advantages to the breeders.
Shearers are paid by sheep, not by the hour: so they work very fast and without paying attention to the animal they have in front of them. This means that sometimes shearers cut pieces of skin or ears off the sheep.

Here are 5 easy ideas for an amazing homemade vegan brunch!

• Scrambled tofu


Ingredients for one person:
125 grams of firm tofu
50 grams of onion (about ½)
3 tbsp of olive oil
1 tsp of turmeric
1 tsp of salt
A pinch of black pepper

First of all, press the tofu to eliminate all the liquids it contains.
Then crumble it and place it in a bowl, season with salt, pepper, and turmeric.
Slice the onion and sauté it in a pan with olive oil. Add the tofu and mix for a few minutes.
Serve with bread and salad.

Scrambled tofu can be stored in the fridge for a day.

• Vegan pancakes


Ingredients for two people:
100 grams of flour
120 grams of unsweetened non-dairy milk (I suggest soy milk)
140 grams of banana (about 1)
1 tsp of baking soda

Smash the banana in a bowl and add flour, non-dairy milk, and baking soda. Mix well.
Heat a non-stick pan and shape pancakes by using a spoon.
Cook on low heat with a lid and turn the pancakes after a few minutes (when there will be bubbles on their top).

Pancakes can be stored in the fridge for two days.

To garnish: you can use maple syrup, jam, or fruits.

• Vegan bagels


Ingredients for 6 bagels:
300 grams of flour
130 grams of water
15 grams of brewer's yeast
40 grams of sunflower oil
3 tbsp of pumpkin seeds
3 tbsp of sunflower seeds
1 tsp of salt

First of all, dissolve the yeast in mild water.
In a bowl combine flour, sunflower oil, salt, and water with yeast. Mix well and let the dough rise for two hours.
After this time, shape the dough into 6 bagels and let them rise for an additional hour.
Heat water in a pot and boil each bagel for a couple of minutes.
Then, place the bagels on a baking tray and decorate them with sunflower and pumpkin seeds.
Bake in a convection oven for 25 minutes at 190 °C.

Bagels can be stored in the fridge for two days.

• Vegan yogurt with granola


Ingredients for one person:
125 grams of non-dairy yogurt (I suggest oat yogurt)
Homemade granola
70 grams of banana (about ½)

Place the yogurt in a bowl and decorate it with homemade granola, fruits, and seeds.
Enjoy!

I suggest eating yogurt with granola as soon as you prepare it.

• Hummus and avocado toast


Ingredients for one person:
2 slices of bread
4 tbsp of hummus
150 grams of avocado (about ½)
1 tbsp of sunflower seeds
1 tbsp of pumpkin seeds
A pinch of salt
A pinch of black pepper

Spread the hummus on the slices of bread.
Slice the avocado and place it on the bread.
Season with salt and pepper. Decorate with sunflower and pumpkin seeds.

Hummus and avocado toast can be stored in the fridge for a day.

Plant-based alternatives are increasing very rapidly when it comes to fast food offers.
I’ve recently seen that the most famous fast food chains like McDonald’s, Burger King, and KFC added plant-based alternatives to their meat-prevalent menus.
This would have never happened a few years ago when vegans were still seen as “weird” and not worth being included in society.
Now plant-based alternatives are very common: this is very efficient for including everyone for example if you’re having a meal with many friends and no one wants to be left out.
The fact that plant-based alternatives are introduced by such big companies shows that vegan proposals are increasing and society is changing.

I’ve heard this sentence many times criticizing the choice of a plant-based diet. But, is it true?
Studies have certified that soy cultivation pollutes and causes deforestation. We can’t say anything about that.
But, we have to specify that more than 90% of the soy cultivated becomes animal feeding and not tofu or tempeh.
Less than 6% of the soy cultivated becomes food for human beings. The majority becomes feeding food for animals that are bred for human consumption.
Reducing the consumption of animal products, also reduces the amount of soy consumption and the negative effects of its production.

Helsinki is the cold and charming capital of Finland. I visited this city about a month ago with my friends and we really liked it.

Here are my suggestions to eat vegan while you’re enjoying Helsinki:
• Be Mine Healthy Friends
• Restaurant Thai Vegan Kitchen
• Junk y Vegan

Here are 5 delicious recipes to prepare for an appetizer with your friends!

• Mini eggplant pizzas


Ingredients for two people:
250 grams of eggplant (about 1)
12 tbsp of tomato sauce
2 tbsp of olives
1 tsp of salt

First of all, prepare the sauce. In a small pot pour the tomato sauce and season it with salt and chopped olives.
Let cook on low heat for around 10 minutes.
In the meantime, slice the eggplant.
Dispose the slices on a baking tray and cook for 15 minutes in a convection oven at 180 °C.
After this time, take them out of the oven. Pour the sauce on each eggplant slice and cook for another 10 minutes.
Sprinkle it with oregano and enjoy.

Eggplant pizzas can be stored in the fridge for two days.

• Vegan crostini


Ingredients for two people:
8 slices of bread
4 tbsp of plant-based spreadable cheese (you can use homemade ricotta)
40 grams of tempeh
2 tbsp of soy sauce
1 tbsp of cashews
1 tbsp of pumpkin seeds
1 tbsp of sunflower seeds

First of all, dice the tempeh and let it marinate in the soy sauce.
In the meantime, toast the bread.
Spread the cheese on all bread slices.
Sprinkle 4 of them with the seeds and cashews.
Place the tempeh on the other half of the slices.

Vegan crostini can be stored in the fridge for two days.

• Vegan meatballs


Ingredients for 10 meatballs:
240 grams of cooked lentils
60 grams of onion (about ½)
4 tbsp of breadcrumbs
½ tsp of salt
A pinch of black pepper
A sprig of rosemary

Blend in a food processor cooked lentils, onion, breadcrumbs, salt, pepper, and rosemary. Shape the mix into meatballs.
Cook for 25 minutes in a convection oven at 180 °C.

Vegan meatballs can be stored in the fridge for three days.

• Mini broccoli tarts


Ingredients for two people:
1 pastry roll
200 grams of broccoli (about 1)
1 clove of garlic
1 tbsp of olive oil
1 tsp of salt
½ tsp of black pepper

First of all, sauté the garlic in a pan with olive oil.
In the meantime, cut the broccoli into small pieces. Add them to the pan, along with salt and pepper.
Sauté the broccoli for a few minutes, then pour in water and cook the broccoli for at least 15 minutes.
Cut the pastry roll into small circles using a glass. Place on each circle a part of the broccoli filling.
Bake for 20 minutes in a convection oven at 180 °C.

Broccoli tarts can be stored in the fridge for three days.

• Bread with hummus


Ingredients for two people:
4 slices of bread

Check out my hummus guide (coming soon!) for ideas of different kinds of hummus to spread on bread!

As I am meeting many new people in the past weeks, I am often answering the doubt of why I am vegan.
I strongly believe that animals are not on this planet for us human beings. They are on this planet with us.
I don’t believe in a system that misuses and takes advantage of animals to feed human beings.
I believe in a system that does not hurt anyone, neither for my food nor for my clothes or my entertainment.
Animals have feelings as we do and express emotions like us.
Seeing them suffer for something that is not necessary is just painful and does not make any sense.
I am happy to live in a reality where I have the chance to choose what to buy and how to spend my money. I am even happier to not hurt anyone with my actions!

Nutritional yeast, also known as nooch, is a popular food used in many vegan recipes.
It is a flavor enhancer that has a cheesy note, so a perfect plant-based alternative to cheese in different dishes.
Nutritional yeast is different from baker’s yeast, which is used to leaven bread. Nooch is grown specifically for use as a food product. This type of yeast is inactive since the yeast cells are killed during manufacturing.
If you buy nutritional yeast and have no idea of which recipes to start with, I suggest you try my vegan cacio e pepe and my vegan lupin parmesan: I hope you are going to love this ingredient as much as I do!

Berlin is my favorite city! I had the chance to visit it again this summer with my boyfriend.
It is the vegan-friendliest city that I have visited so far!

Here is a list of all the vegan places I tried during my stay:
• Vedang - plant burger
• La Stella Nera
• Kikero Vegan Falafel World
• Brammibal’s Donuts
• Quy Nguyen
• Vegano Flavors

Here is a guide with 5 ideas for including more pulses in your everyday diet!

• Chickpea tuna sandwich


Ingredients for two people:
4 bread slices
240 grams of cooked chickpeas
60 grams of plant-based mayonnaise
1 tsp of salt
2 salad leaves

Pour the chickpeas into a bowl and smash them with a fork.
Add the mayonnaise and the salt and mix vigorously.
Toast the bread slices and assemble your tuna sandwich by adding the chickpea mix and the salad leaves.

Chickpea tuna sandwich can be stored in the fridge for one day.

• Lentil stew


Ingredients for two people:
200 grams of lentils
100 grams of potato (about 1)
180 grams of carrots (about 2)
90 grams of onion (about 1)
80 grams of tomato (about ½)
1 tbsp of olive oil
1 tsp of salt
1 tsp of black pepper

Chop all the vegetables.
In a pot, pour olive oil and pan-fry the onion and carrots. After a few minutes, add the potato and the lentils and cover with water.
Season with salt and pepper, and cook for 40 minutes.
A few minutes before the lentils are ready, add the tomatoes.
Serve warm and enjoy.

Lentil stew can be stored in the fridge for two days.

• Bean soup


Ingredients for two people:
250 grams of cooked beans
50 grams of onion (about ½)
100 grams of carrot (about 1)
100 grams of potato (about 1)
70 grams of celery (about ⅛)
2 tbsp of olive oil
1 tsp of salt
½ tsp of black pepper
½ tsp of chili pepper

Chop all the vegetables.
In a pot, pour olive oil and pan-fry the onion, celery, and carrot. After a few minutes, add the potato and cover it with water.
Season with salt, black pepper, and chili pepper, and cook until the vegetables are almost ready.
At this moment, add the cooked beans and cook on low heat for a few minutes.
Serve warm and enjoy.

Bean soup can be stored in the fridge for two days.

• Pasta with chickpeas


Ingredients for two people:
150 grams of pasta (I suggest using short pasta)
240 grams of cooked chickpeas
60 grams of onion (about ½)
60 grams of carrot (about ½)
70 grams of celery (about ⅛)
100 grams of tomato sauce
1 tbsp of olive oil
1 tsp of salt
½ tsp of black pepper
½ tsp of chili pepper

Chop the onion, carrot, and celery, and cook them in a pan with olive oil.
After a few minutes, add the cooked chickpeas along with tomato sauce, olive oil, salt, black pepper, and chili pepper.
Let everything cook for 20 minutes.
Meanwhile, cook the pasta. Drain it and add it to the pan with the sauce.

Pasta with chickpeas can be stored in the fridge for two days.

• Vegan broccoli omelet


Ingredients for two people:
100 grams of chickpea flour
200 grams of water
200 grams of steamed broccoli
1 tsp of salt
1 tbsp of olive oil
½ tsp of black pepper

Steam the broccoli and cut them into small pieces.
In a bowl, combine chickpea flour, water, salt, olive oil, pepper, and cooked broccoli.
Pour the mixture into a non-stick pan and cover it with a lid.
Turn the omelet after 7 minutes and cook the other side. Turn off the heat when the omelet has browned on both sides.

Broccoli omelet can be stored in the fridge for three days.

Most people live a frenetic lifestyle and have less time to go out in nature.

Spending time outside has many benefits on our minds:
• More creativity
Experts state that spending time out in nature increases your level of creativity. This type of environment is characterized by gentle and relaxing sounds that increase the ability to solve problems and creativity.

• Improvement in attention disturb
There are several studies about how children who usually spend time in nature grow old experiencing less attention disturbance compared to the ones that spend less time in nature.

• Gaining self-esteem
Even doing 5 minutes of activity outside can increase your self-esteem and improve your day.

• Vitality
Staying at home makes us feel sad and depressed. Spending time outside instead makes people vital and active.

Iron is a mineral that has important functions. One of these is to carry oxygen throughout your body as part of red blood cells.
The deficiency in iron is called anemia. Anemia is a decrease in the number of red blood cells.
These sources are leafy greens, dark chocolate, oleaginous seeds, nuts, whole grain, and beans.
Try to include these foods in your everyday diet!

Gothenburg is a beautiful Swedish city located on the coast. I definitely recommend you to visit it and plan a one-day trip to the Gothenburg archipelago if you have time!

Here are my suggestions for eating vegan in this city:
• En Deli Haga
• Göteburgare Vegan
• Blackbird

• Tofu curry


Ingredients for two people:
200 grams of tofu
400 milliliters of coconut milk
160 grams of rice
90 grams of onion (about 1)
1 tbsp of olive oil
1 tsp of curry
1 tsp of turmeric
1 tsp of ras el hanout
1 tsp of salt

First of all, cook the rice. While waiting, cut the onion and let it cook in a pot with olive oil, curry, turmeric, and ras el hanout.
When the onion is browned, add chickpeas, salt, and coconut milk. Mix and let it cook for around 20 minutes.
When the curry has thickened, serve it with rice.

Tofu curry can be stored in the fridge for two days.

• Spreadable tofu


Ingredients for a bowl:
150 grams of tofu
8 tbsp of nutritional yeast
2 tbsp of water
2 tbsp of olive oil
1 tsp of salt
1 tsp of black pepper
1 tsp of chili pepper
1 tsp of rosemary

Pour in a food processor tofu, water, olive oil, salt, black pepper, chili pepper, and rosemary.
Blend everything for around one minute.
Enjoy spreadable tofu with bread.

Spreadable tofu can be stored in the fridge for two days.

• Pasta with tofu ragù


Ingredients for two people:
150 grams of pasta
For the ragù:
150 grams of tofu
60 grams of onion (about ½)
60 grams of carrot (about ½)
70 grams of celery (about ⅛)
300 grams of tomato sauce
1 leaf of laurel
1 tbsp of olive oil
1 tsp of salt
A pinch of black pepper

First of all, crumble the tofu and set it apart.
Chop the onion, carrot, and celery and cook them in a pan with olive oil.
After a few minutes, add the tofu, along with tomato sauce, salt, pepper, and laurel.
Let everything cook on low heat for at least half an hour.
Meanwhile, cook the pasta. Add it to the ragù and serve warm.

Pasta with tofu ragù can be stored in the fridge for two days.

• Spicy tofu


Ingredients for two people:
100 grams of tofu
4 tbsp of soy sauce
2 tbsp of nutritional yeast
2 tbsp of olive oil
½ tsp of black pepper
1 tsp of chili pepper

First of all, crumble the tofu and put it in a bowl.
In the same bowl, pour soy sauce, nutritional yeast, olive oil, black pepper, and chili pepper.
Mix everything and place the mixture on a baking pan covered with baking paper.
Cook for 8-10 minutes in a convection oven at 180 °C.

Spicy tofu can be stored in the fridge for two days.

• Fried tofu


Ingredients for two people:
100 grams of tofu
4 tbsp of flour
4 tbsp of olive oil
1 tsp of salt
1 tsp of black pepper
1 tsp of chili pepper

First of all, slice the tofu.
In a bowl, pour the flour, salt, black pepper, and chili pepper and mix.
Place the tofu slice into the flour mixture.
Pour olive oil into a pan and fry the tofu slices for a few minutes on each side.

Fried tofu can be stored in the fridge for two days.

Eco-anxiety is the feeling of stress, fear, and anxiety that people experience because of environmental issues.
The planet is threatened every day and its future is uncertain. These facts can surely be very scary.

• Focus on positive environmental news
Usually, environmental news is about future threats to the planet and scary events. But, hopefully, there is some positive news, such as many initiatives that are taking place all over the world for the protection of the environment.

• Be aware of what you are doing for the environment
The single actions have more power than what we can think of! We need to focus on what we do in our everyday life and how to improve towards an eco-friendlier future.

• Meet like-minded people
Sharing this experience with other people that understand you can be helpful to not feel alone and to receive support from others.

Plastic waste in the environment is one of the biggest environmental problems. We can reduce the amount of plastic we use by switching to zero-waste and plastic-free alternatives.
Here is a guide to making your bathroom as plastic-free as you can!

• Safety razor
Plastic razors just create additional waste that is not worth it. Safety razors are made of metal and the blades can be changed as many times as possible.

• Menstrual cup
Menstrual cups are an excellent alternative to menstrual pads and tampons, which are often packaged in plastic.

• Bar soap
Bar soap is one of the first alternatives that I switched to in my bathroom! Soap bottles need to be recycled with energy-intensive processes and often contain microplastics that can end up in the sea.

• Bamboo toothbrush
Bamboo toothbrushes are very common nowadays and very easy to find. They are an excellent step towards an eco-friendlier bathroom!

• Reusable makeup remover pads
I suggest you simply use reusable makeup remover pads for your everyday makeup routine. This is an eco-friendlier and cheaper alternative.

• Solid deodorant
Several solid deodorants are sold without plastic packaging.

I’ve decided to dedicate a blog article also to the other rescued cat that lives with my family, Ron.
If you want to know why it is important to adopt animals instead of buying them, I have already written a blog article about this topic.
Ron is a wonderful orange cat.
He was born in the street, he lived in another Italian region.
The majority of errand cats were not accepted by the local community, who tried to poison them many times.
Luckily, these cats have been helped by volunteers that decided to suggest them for adoption.
This is how Ron entered our house.
In the beginning, he was scared of humans (who wouldn’t after what he’s been through?), but he has now become the cuddliest and loveliest cat on the planet.

Here is a guide with 5 amazing recipes that are perfect for camping!

• Vegan scrambled eggs


Ingredients for two people:
150 grams of water
70 grams of chickpea flour
30 grams of olive oil
1 tsp of salt
1 tsp of black pepper

In a bowl combine chickpea flour, water, olive oil, salt, and black pepper.
Mix well and pour into a frying pan.
Cook on low heat for 10 minutes, stirring and scrambling often.
Sprinkle it with oregano and enjoy.

Scrambled eggs can be stored in the fridge for two days.

• Pasta with plant-based pesto


Ingredients for two people:
150 grams of pasta
For the plant-based pesto:
40 grams of basil leaves
3 tbsp of olive oil
3 tbsp of nutritional yeast (or vegan parmesan)
10 grams of pine nuts
1 tsp of dried garlic
1 tsp of salt
A pinch of black pepper

First of all, prepare the pesto. In a food processor blend basil leaves, olive oil, nutritional yeast, garlic, pine nuts, salt, and black pepper.
In the meantime, cook the pasta. When it is “al dente”, combine it with the pesto.

Pasta with plant-based pesto can be stored in the fridge for two days.

• Vegan rice salad


Ingredients for two people:
120 grams of rice
100 grams of chickpeas
100 grams of peas
50 grams of corn
4 tbsp of capers
4 tbsp of olives
40 grams of almonds
2 tbsp of olive oil
1 tsp of salt
1 tsp of black pepper

First of all, cook the rice.
Let it cool down and add chickpeas, peas, corn, capers, olives, chopped almonds, olive oil, salt, and black pepper.

This rice salad can be stored in the fridge for two days.

• One-pot vegan burritos


Ingredients for two people:
2 tortillas
50 grams of rice
300 grams of tomato sauce
80 grams of corn
150 grams of cooked lentils
1 tsp of salt
1 tsp of black pepper
1 tsp of chili pepper

First of all, cook the rice.
When it is ready, drain it and replace it in the pot.
Add to the pot the tomato sauce, the corn, cooked lentils, salt, black pepper, and chili pepper.
Take a tortilla and fill it with the mixture and enjoy your plant-based burrito!

One pot vegan burritos can be stored in the fridge for two days.

• Couscous with vegetables and peas


Ingredients for two people:
100 grams of couscous
100 grams of carrot (about 1)
100 grams of zucchini (about 1)
5 cherry tomatoes
200 grams of cooked peas
2 tbsp of olive oil
1 tsp of salt
1 tsp of black pepper
1 tsp of oregano

Cut the carrot and the zucchini and fry them in a pan with olive oil.
In the same pan, add cooked peas and cherry tomatoes.
After two minutes, turn off the flame and add couscous, water (to cover it all), and salt.
Cover up with a cover and let it sit for 10-15minutes until the couscous has blown.
Season with salt, black pepper, and oregano.

Couscous with vegetables and peas can be stored in the fridge for three days.

You don’t know how to reuse coffee ground? This is an easy and zero-waste way to avoid throwing it away!
This homemade scrub is a great and sustainable solution for your skin: it is only made with natural ingredients and is perfect for many kinds of skin (but if you require special treatments do not try it).

Ingredients for two people
8 tbsp of coffee ground
4 tbsp of olive oil
2 tbsp of coarse salt
1 tbsp of sugar
Combine coffee ground, olive oil, coarse salt, and sugar in a bowl.
Distribute the product to your skin, massage, leave on for around five minutes and rinse well.
I suggest applying it once a week!

Traveling sustainably is how tourists can be respectful towards local people and live a better travel experience.
This is a small list of sustainable actions that everyone can do to travel in a more eco-friendly way.

• Choose eco-conscious accommodations
Eco-conscious accommodations are becoming more and more popular over the years.
There are several CO2-neutral stays on offer in many places. Consider them if you can find any in your destination.

• Eat local products
As I always reiterate, eating plant-based is the first action anyone can do to impact less on the environment.
Moreover, if you travel to different countries, it is important to eat local and seasonal products to help the community.

• Don't throw away your trash
Don't throw away your trash and consider picking up someone's pieces of trash.
This is a good action for the planet and for people that might see you picking it up and do the same the next time they see something similar.

• Travel using the less impactful way
Air travel is one of the worst enemies of sustainable travel. It is always better to travel by train or bus.
Unfortunately, it isn't always possible to use these transports since it usually takes a longer time to arrive at the destination.

Bologna is a beautiful and suggestive Italian city. It is well-known for its architecture with portici (corridors) connecting the city.
Even though Bologna is in a non-vegan-friendly region, many places offer plant-based options.

My suggestions are:
• Malerba
• AlchemillaBio
• Flower Burger

Here is a guide that contains 5 easy and delicious recipes that are perfect for a picnic!

• Savory muffins


Ingredients for about 10 muffins:
300 grams of unsweetened non-dairy milk
100 grams of smoked tofu
2 tbsp of nutritional yeast
16 grams of baking powder
200 grams of flour
40 grams of cornstarch
50 grams of olive oil
40 grams of sunflower oil
30 grams of olives
30 grams of dried tomatoes
1 tbsp of salt
1 tsp of black pepper
½ tsp of chili pepper
½ tsp of oregano

First of all, cut in small pieces the olives, the dried tomatoes, and the smoked tofu.
In a bowl, combine non-dairy milk, smoked tofu, nutritional yeast, baking powder, flour, cornstarch, olive oil, sunflower oil, olives, dried tomatoes, salt, black pepper, chili pepper, and oregano.
Mix well and pour everything into muffin tins
Cook in a convection oven for 30 minutes at 180 °C.

Savory muffins can be stored in the fridge for three days.

• Sandwiches


Ingredients for 2 sandwiches:
3 bread slices
50 grams of tomato (about ⅓)
4 leaves of salad
30 grams of farinata
2 tbsp of hummus
1 tbsp of vegan mayonnaise

First of all, toast the bread slices.
On one slice, spread the hummus and place some tomato slices.
Place another bread slice on the first one.
On the second slice, spread mayonnaise, and place the farinata and salad leaves.
Place the last bread slice and cut the sandwich in half.

These sandwiches can be stored in the fridge for two days.

• Onion farinata


Ingredients for four people:
400 grams of water
150 grams of chickpea flour
100 grams of onion (about 1)
50 grams of olive oil
1 tsp of salt
1 tsp of black pepper

First of all, slice the onion and cook it in a pan with a little water.
In a bowl, combine chickpea flour, water, cooked onion, olive oil, salt, and black pepper.
Mix well and pour everything into a circular baking pan.
Cook in a convection oven for 35 minutes at 180 °C.

Onion farinata can be stored in the fridge for three days.

• Spelt salad with vegetables


Ingredients for two people:
100 grams of spelt
100 grams of carrot (about 1)
100 grams of zucchini (about 1)
10 cherry tomatoes
2 tbsp of olive oil
1 tsp of salt
½ tsp of black pepper
½ tsp of oregano

First of all, cook the spelt in boiling water.
Cut the carrot and the zucchini and fry them in a pan with olive oil. When they are almost ready, add in the pan the tomatoes cut in half.
Add in the pan the cooked spelt, and sprinkle with salt, black pepper, ad oregano.
Let everything cool down and serve.

Spelt salad with vegetables can be stored in the fridge for three days.

• Hummus


Ingredients for a bowl:
240 grams of cooked chickpeas
1 tbsp of tahini sauce
1 tbsp of lemon juice
1 clove of garlic
A pinch of salt
A pinch of black pepper
A pinch of chili pepper

Place in a food processor chickpeas, tahini sauce, lemon juice, garlic, salt, black pepper, and chili pepper.
Blend for a minute.
Serve with raw vegetables, such as carrots and celery.

Hummus can be stored in the fridge for three days.

Adopt don’t shop is a campaign that is used to promote the adoption of pets from shelters instead of buying them from pet stores.
The conditions in puppy farms are unethical: the animals live in terrible conditions without the right amount of food, water, and veterinary care.
Females are impregnated their entire life without time to recover between one pregnancy and another.
More than 6 million animals enter animal shelters across the US every year.
Unfortunately, if shelter animals don’t manage to get adopted after a certain time, they are killed to make room for other animals. Around 670.000 dogs and 860.000 cats die in shelters.

I live with two adopted cats: Hermione and Ron.
Hermione is a beautiful black cat.
She was born in a house that was already full of animals. The owner did not want to have that many cats anymore and decided to give them away.
My family and I rescued Hermione and her brother Gustave.
Gustave, unfortunately, passed away at a very young age because of his heart disease.
Hermione is very strong and has been with us for the past 5 years now!

What is wrong with the wool industry?
Wool is the fine, soft curly, or wavy hair forming the coat of various animals. The animals used for wool are sheep, goats, llamas, alpacas, and others.
If they were left alone and not genetically manipulated, sheep would grow enough wool to protect themselves from temperature extremes.
The fleece provides them with effective insulation against both cold and heat.
Sharers are usually paid by volume, not by the hour: this encourages fast work without any regard for the welfare of the sheep.
This careless shearing leads to frequent injuries. Strips of skin (tears, tails, and ears) are often cut or ripped off during shearing.
There are several alternatives to wool that are just perfect to wear and do not cause any suffering: they are made from plants and keep you warm enough!

These last few days I feel like everyone is talking about one main issue: droughts and lack of water.
The past weeks have been very hard in Italy and Europe, the temperature is very high and it is not raining either.
What can we, in our little, do to stop this drought period?
I have read in many newspapers and posts that the solution is to turn off the tap while brushing your teeth or spending less time showering.
Are these actions the only ones that can save planet Earth?
No, one single action we do many times a day can have a more substantial impact: eating plant-based.
Eating plant-based is the solution to impact less on the planet.
Animal-derived products need much more water to be created than vegetable products. Did you know that to produce one kilogram of bovine meat, you need 15.415 liters of water. This can be compared to the 322 liters of water required to have one kilogram of vegetables.
We have the chance and opportunity to stop what is happening by only eating consciously.
There is no planet B, the time to act is now.

Did you know that the average person with a period uses more than 9600 tampons throughout a lifetime?
Disposable products are detrimental to the environment and extremely expensive.
There are zero-waste alternatives to menstrual products that are better for your health, the environment, and wallet!!

Let's find out more about these alternatives together:

• Period panty
Period panties are the perfect combination of comfort and zero waste. This underwear is leak-proof and can be worn for years.
Period panties can be worn in place of a pad or tampon, otherwise, they can be worn in conjunction with another menstrual product for added protection.

• Menstrual cup
Period cups are an amazing solution to replace tampons. They eliminate concerns over toxic shock syndrome and don't dry out the vaginal walls (unlike what tampons do).
Menstrual cups are made of bell-shaped silicone or latex. The cup has to be folded and inserted into the vagina like a tampon. When it is inserted correctly, you can't feel it.
Menstrual cups are interesting for their ease of use, durability, comfort, and cost.

• Reusable pad
Zero waste pads are a long-lasting alternative to traditional pads. They are made of cotton and used just like disposable pads. This type of pad is said to breathe better since it doesn't have a plastic lining.
Reusable pads cost more than disposable pads, but they can be used for years!

I have decided to participate in the project “In The Blink Of An Eye” by the artivist Alfredo Meschi. He is an Italian activist who decided to tattoo his entire body with 40.000 Xs.
The number 40.000 isn’t casual at all:
40.000 animals die every second in the world, to satisfy our taste and our culinary traditions.
Every x symbolizes one of these animals, a soul that was alive and was killed for the pleasure of the human being.
Through this project, the activist wants to underline how cruel our society is and how we are animals, just like the non-human animals we use and misuse every day.
Everyone is welcome to take part in the project, by tattooing on his body 1, 2, 3, 5, 10, 100, 1000, 10.000, 40.000 Xs.

Apart from the antispeciesist reason, 40.000 has other meanings:
• 40.000 migrants lost their lives in the sea while they were fleeing
• 40.000 bottles of plastic are thrown away every second in the sea and oceans
• 40.000 people die every year due to overdose
• 40.000 people die every year caused of firearms
• 40.000 people every year commit suicide
When I learned about this project, I immediately decided that an X would have been my first tattoo. Indeed, here I am with my first and only tattoo, which symbolizes the fierceness I feel being vegan and shows all the animals that are not suffering because of me.

Many people ask me about my vitamin B12 intake.
Of course, vitamin B12 has to be included in a plant-based diet to call it balanced.
Vitamin B12 is not created by animals; animals take it directly from the soil. The vitamin is created by bacteria and can be found in nature.
Nowadays, the majority of the animals that are raised for their flesh do not assume vitamin B12 from the soil. They cannot go out and they usually receive their vitamin intake with supplements.
Farmed animals are killed very young, this is why they cannot integrate as much vitamin B12 as they could.
Vegans and vegetarians have to take vitamin B12 through integrators. Meat eaters that do consume meat products only once in a while should control their B12 level too.
The best way to integrate this vitamin is as cyanocobalamin, in the posology of 50 mcg a day or 1000 mcg twice a week.
The vitamin B12 integrators are quite cheap, there are many types and flavors for every taste.
The best moment to start supplementing vitamin B12 is as soon as you change your diet!
Remember to check your blood once a year and see if your levels are the standard.

PS: I am not a nutritionist. If you need special advice, I suggest you contact a person that has studied for this.

Milan is a modern city in northern Italy. It is very vegan-friendly and environmentally conscious.

I wanted to share with you the places I tried during my stay:
• VegAmore
• Radicetonda
• La Colubrina
• Alhambra
• Flower Burger
I also suggest Coccole di Gusto, which is a 100% vegan food store!

Did you know that not all wines are vegan?
Many people are unaware that wine may have been produced using animal ingredients.
This may not be the first thing to think of whenever you want to drink wine, because it is made from grapes; so it is difficult to know that animal-derived ingredients are used in wine production.
During the making process, the wine is filtered through fining agents. There are many animal-derived fining agents such as egg whites, casein (milk protein), fish oil, blood and bone marrow, chitin, gelatin, and isinglass (a protein found in fish air bladders).
Wines that are most commonly filtered through the use of fining agents are white wines, though several red wines go through the same process for giving them the right consistency and clarity.
The most simple way to find a vegan wine is to check the labels of the wine and search for a statement declaring the wine is unfined and unfiltered.
Thankfully, there are several vegan fining agents, such as carbon, bentonite clay, plant casein, silica gel, limestone, kaolin clay, and vegetable plaques. These are all suitable alternatives to producing vegan wine.
Nowadays, it is very common to find vegan wines in supermarkets and stores.
If you would like to see a full list of vegan wines, you can find it at barnivore.com.

I often get asked “How can you be vegan?”, “What do you eat?”, “Can you find good options in restaurants?”
Well, I have to admit that being vegan in 2022 is an enormous opportunity. Just a few years ago, the only plant-based alternative that was available in supermarkets was soy milk.
Nowadays, many vegan alternatives are even better than traditional products.
You can find almost everything in supermarkets, such as vegan cheese, vegan salami, vegan fish, and so on.
The request for plant-based food is growing every year, this is why the offer of vegan options is improving too. As such, we have to keep on asking for more alternatives to live in a better and vegan-friendly future.
In recent years, many restaurants and other food service outlets have offered menus with various plant-based options. Moreover, many companies have invested in new alternatives.
In the forecast period from 2022 to 2024 meat alternatives are expected to continue growing at a higher rate (from 7% to 15%).
Of course, some countries offer more options and more restaurants.
My country still has to progress; however I am glad that the situation is evolving fast. There are 100% plant-based shops that are perfect to find particular products, such as IVegan in Rome and Coccole di Gusto in Milan.
I am always excited when a restaurant or a brand adds a vegan option. It means our requests are making a difference.
The future is vegan.

Fashion Revolution Week is an annual campaign that brings the largest fashion activism movements in seven days of action.
The goal of this campaign is to bring more awareness about the fashion industry’s impact on the planet and on people. The campaign aims at promoting a more sustainable and ethical fashion industry.
Fashion Revolution Week happens in the week surrounding the 24th of April. This date is the anniversary of the 2013 Rana Plaza collapse.
Rana Plaza was a building in Bangladesh where 5000 people were employed. They were manufacturing clothing for the biggest fashion brands in the world.
On April 24th, 2013, 1133 people died in the collapse of the building and more than 2500 people were injured.
The first Fashion Revolution Day was on April 24th, 2014. In this occasion, the hashtag #insideout reached the first position of global trend on Twitter.
Millions of people in the world are asking big fashion brands to answer the question “Who made my clothes?”. The hashtag #whomademyclothes reached the first global position too.
Big fashion brands are avoiding the reality of climate change.
In 2022, we need brands that radically reduce their environmental impact. Many small businesses are already implementing these ideals.
There is a lack of understanding of the true cost that hides behind clothing. Prices of big fashion brands do not reflect the social and environmental cost of production.

Budapest is the wonderful capital of Hungary. It is an amazing and magical city.
My friend and I stayed in this city for a few days; we think it is very vegan-friendly.

Here are the places we loved the most:
• Vega City
• Napfényes Étterem és Cukrászda
• Édeni Vegán
• EPOCH Vegan Burger
• Las Vegan’s
• herBar
• Tahina Bite Vegan food

Some products might look vegan, but sometimes animal additives are used. Are you worried about those numbers in food ingredients and think they are not vegan?

Here is a list of non-vegan food additives:
• E120 - Cochineal extract and Carmine: it is a red coloring extracted from the crushed carcasses of the female Dactylopius coccus cactus-feeding scale insect. It can be found in alcoholic drinks, bakery products, and desserts.

• E441 - Gelatin: it is a protein produced from the partial hydrolysis of collagen that is extracted from organs and bones of animals. It can be found in candies.

• E542 - Bone phosphate: it is a natural compound that is produced by using the residue of bones. It can be found in vitamin supplements and cane sugar.

• E904 - Shellac: it is a resin that is secreted by the female lac beetle on trees. It can be found in chewing gums, fruit and vegetable coatings, and confectionery.

• E910 - Wax esters: it is sulfur produced from animal hair. It can be used as an improving agent and flour treatment agent in flour and bakery products.

• E966 - Lactitol: it is a low-calorie sugar-free bulk sweetener that is produced by the hydrogenation of lactose derived from milk. It is used as a sugar substitute.

Be aware and always pay attention when you are buying food products! I hope this list will help you and you will try to avoid these ingredients.

Second-hand clothes are items that have already been used and worn by other people. Buying and selling second-hand clothes is an incredible experience. It is funny and it offers you some benefits:

• Reducing your environmental impact:
The fashion industry is one of the most environmentally damaging industries. Fast fashion brands are very wasteful due to the number of products that are used to produce clothing items. Buying second-hand items increases the lifespan of these clothes. Financing vintage shops helps reduce the need for the production of new clothes.
84% of clothing ends up in landfills or incinerators, creating water and environmental pollution.

• Saving money:
Second-hand clothes are cheaper than the new ones and you can save a substantial amount of money.
You can buy clothing from many brands, also expensive ones, at bargain prices.

• Not promoting exploitative work conditions:
The clothes produced by fast-fashion brands are usually made in not wealthy regions by people that have to work 12 hours per day in poor conditions.
Buying second-hand clothes can send a message to these industries and brands that exploit their workers. They need to change their strategy.

• Better quality:
Second-hand clothes are of higher quality compared to the ones you can buy in fast fashion stores.
The resale industry extends the life of the clothes: you can wear them for years to come.

Cosmetics are a relevant part of our everyday life, but did you know that some of them aren’t vegan or cruelty-free?

First of all, we have to explain the difference between these two terms:
• Vegan means that the beauty product does not contain any animal ingredient.
• Cruelty-free means that neither the product nor the ingredients or components have been tested on animals.

The most used animal ingredients in cosmetics are:
• Lanolin: it is a product of the oil gland of sheep, extracted from their wool. It is used as an emollient in many skin care products and cosmetics.

• Honey: it is the food for bees, made by bees. It is used as an emollient in cosmetics.

• Beeswax: wax obtained from melting honeycomb with boiling water, straining it, and cooling it. It can be used in lipstick and many other cosmetics, especially face creams, mascara, lotions.

• Squalene: it is the oil from shark livers. It is used in cosmetics and moisturizers.

• Carmine: it is a red pigment from the crushed female cochineal insect. About 70000 beetles must be killed to produce one pound of this red dye. It is used in the formulation of different product types, including makeup, nail polish, and lipstick.

• Gelatin: it is a protein obtained by boiling skin, tendons, ligaments, and bones in water. Usually, these animal parts are from cows and pigs. It can be used in shampoos and face masks.

• Allantoin: it is the uric acid from mammals (mostly cows). It is used in creams and lotions.

• Placenta: it contains waste matter eliminated by the fetus. It is derived from the uterus of a slaughtered animal. It is used in skin creams, shampoos, and masks.

Some vegan beauty brands are:
• KVD Vegan Beauty
• Milk Makeup
• ELF Cosmetics
• NCLA Beauty

Eating seasonally is the act of eating vegetables and fruits when they are naturally ripe in season. It is a very important habit that we can implement in our everyday life.
Eating seasonal products has many benefits, both for us and the planet.

• Eating fresh products:
One of the top advantages is that you are consistently eating fresher-tasting products. Seasonal foods are generally grown closer to your home and don’t have to travel across the planet to get to you. This way, the nutritional content, and the freshness are preserved. This also reduces the carbon footprint of the food you’re eating.

• Saving money:
When you are buying seasonal products, you are buying them at the peak of their supply. This is cheaper for farmers, distribution, and you!

• Supporting local farmers:
Seasonal eating supports local farmers. This helps your local community grow and flourish, rather than financing personality-less products at the supermarket.

• Nutritional variety:
Eating seasonal means you vary the vegetables and fruits you’re consuming during every season. This way you are certainly having a more nutritionally-varied diet, based on fresh fruits and vegetables.

• Trying new foods:
Eating seasonal allows you to try new foods and combinations that you may not have thought of before. Eating many different products can improve your overall health too.

In 2021, every month I posted a list with seasonal fruits and vegetables of that specific month. You can find this seasonal calendar on my Instagram account.

Calcium is an essential element for our health; it is important to assume the right amount of calcium every day.
Calcium is involved in many functions, such as strengthening bones and teeth, helping blood vessels function, contracting muscles, and transmitting nerve signals.
Not getting enough calcium in your everyday lifestyle can lead to bone loss and conditions such as osteoporosis.
There are many plant-based calcium sources that will assure you assume enough calcium.
These sources are leafy greens, oranges, carrots, tofu, figs, and broccoli.
Try to include these foods in your diet!

An animal sanctuary is a place where animals are loved and free. They are brought there to live and be protected for the rest of their lives. Animal sanctuaries are a site where you can connect with animals in a completely different way.
Animals that arrive at animal sanctuaries often come from difficult situations, for example, cows from dairy industries, hens from egg industries, horses from racetracks, sheep from wool industries, etc.
At first, animals usually tend to not trust the volunteers. This process might take a while because animals have to understand they arrived in a place where they are safe and do not have to fight for their lives.

I have had the chance to visit some animal sanctuaries; I suggest this experience to everyone. I have been to some sanctuaries in Italy such as Vivi Gli Animali Onlus and Ippoasi. There are many other places all around the world.
To help these places, we can donate money to them or become volunteers and lend a hand. Our time is precious: even if we can help only one hour per month, we should do it.
I hope that in the future there will be more and more animal sanctuaries; they will help all the many traumatized and misused animals.

It is always important to keep on learning about the topics and the ideals you are fighting for.
An amazing solution that I found out in order to learn even while I am relaxing is watching movies or reading books about that particular topic.
I have watched many movies that focus on veganism and our relationship with animals and the planet.

I wanted to share with you my suggestions, here is a list of all the titles of my favorite movies and a little explanation of their content:
• Dominion - it explains how different animal species (such as pigs, goats, rabbits, cows, laying hens, fish) are used and misused in different ways
• Cowspiracy - it shows how animal agriculture is one of the leading causes of deforestation, water consumption, and pollution
• My Octopus Teacher - it is the story of the amazing relationship between the filmmaker and an octopus
• The Game Changers - it follows the journey of many vegan athletes as they train and compete in important events
• The Last Pig - it narrates the story of a former pig farmer in his very last year of raising and sending pigs to slaughter
• Seaspiracy - it exposes the impact of fishing on the world’s oceans and challenges notions of sustainable fishing
• Earthlings - it explains humankind’s dependence on animals for many purposes (pets, food, clothing, entertainment, scientific research)
• Born To Be Free - it exposes the brutal treatment of sea mammals captured for captivity for aquariums and dolphinariums
• What The Health - it shows the impact of highly processed industrial animal foods on our health
• There Was A Killing - it investigates the death of the activist Regan Russell

Please, if you have seen other movies on this kind of topic send me your recommendations! I will be more than happy to have the opportunity to watch new movies!

Digital pollution is a phenomenon generated by fossil fuels used to produce the electricity needed for data centers, servers, the production and disposal of electronic devices.
We don’t usually talk about this type of pollution, but it releases 4% of the greenhouse gas emissions.
The internet is not immaterial: it is made of a multitude of elements (computers, cables) that allow it to keep and transfer data (pictures, videos, emails, web pages).
Our actions pollute, even the ones that we do automatically and without paying attention.

For example:
• Each email releases 19 grams of CO₂

• Every message (on WhatsApp, Facebook, Instagram, and other social media) releases 16 grams of CO₂

• One Google research releases around 8 grams of CO₂
If you sum all the messages you send, the emails you receive, the research you do on the internet, you can easily deduce that everyone is contributing to digital pollution.
Nowadays our society is based on the internet and we have to be online to do the majority of our activities. But everyone can implement some eco-friendly habits in his everyday life

• Unsubscribe from the newsletter that you don’t read anymore

• Delete all the old emails that you have stored in your email account

• Use eco-friendly research engines: I suggest Ecosia, which donates a part of its economic gain to projects that aim to reforest some areas that are strongly damaged due to climate changes

• Delete the apps you don’t use anymore

• Use your electronic devices as long as possible

• If you need new devices, consider buying them reconditioned

• Sensibilize others to this issue

We have reached the end of Veganuary!
If you went vegan during this month, or you are still looking for a further reason to go vegan, you might want to know how much you can save every day as a vegan.
How much impact does one person have? One single person can make a big difference.
A vegan lifestyle requires fewer resources like grain, water, forested land, contributes less CO₂ to the atmosphere and no animals are killed.
Each day, a vegan saves 18 kilograms of grain (45 pounds), 4164 liters of water (1100 gallons), 3 m² of forest land (30 feet²), 9 kg of CO₂ (20 pounds), and one animal life.
How did experts calculate these data?

• Water: the average person in the United States uses 1533100 liters of fresh water per year (which includes the consumption of 93 kilograms of meat per year). This equates to saving 4164 liters of water each day.

• Grain: this data is calculated by multiplying ounces of each meat consumed daily per person by the feed conversion factor for each animal. This means 18 kilograms of grain saved per day.

• Forest land: 80000 acres of rainforest are cleared each day and 70-90% of that degradation is for the livestock industry.

• CO₂: this calculation is based on the average meat and dairy consumption per year, per person.

I hope that these data can make you reflect on your choices and think about what kind of lifestyle you want to choose.
We can’t use infinite resources on a finite planet.
Choosing to go vegan is the best thing you can do for the environment.

When I decided to go vegan, I honestly was a little terrified of what I was going to eat. I started thinking about all the meals that we used to have in my family and they all contained animal products.
Before going vegan and following a plant-based diet, I used to eat a very little variety of foods. I didn’t know many ingredients and I didn’t find any pleasure either in eating or in cooking.
Many people think that going vegan means giving up on many tastes and foods. I think that it is the opposite. Transitioning to a plant-based diet makes you discover new ingredients, food pairings, and recipes.
Now that I am vegan, I enjoy cooking and preparing new recipes. My dishes don’t always contain the same ingredients as they did before switching my diet.
Veganism taught me several things, and it also changed my perception of food. I am grateful to have the possibility of eating without harming anybody.
One of the reasons that made me create TastyVeg was to share my recipes with new people and to show how vegan meals can be easy and delicious.
I am doing my best to pursue this goal and I hope I am being helpful to someone!

P.S. The picture was taken a while ago when I was trying to help my mom bake a cake!

The beginning of a new year represents New Year’s resolutions: one of the best actions you can do is go vegan.
Veganuary is an annual challenge that promotes and educates about veganism by encouraging people to follow a vegan lifestyle for the month of January. In fact, the name “Veganuary” comes from the association of the two terms “vegan” and “January”.
The first event was in January 2014.
Last year Veganuary supported more than half a million people to try going vegan during the month of January.
Moreover, many businesses launch new plant-based foods and cruelty-free products during this month. This makes veganism more visible and accessible to everyone!
If you sign up online to Veganuary, you receive daily support emails and a “starter kit” with restaurant guides, product directories, and many plant-based recipes.
Participants are encouraged to share recipes and images of their experiences on social media. This creates a sense of community and shows that veganism is easy and accessible to everyone.
For this Veganuary, I decided to share what I eat every day as breakfast, lunch, and dinner. My aim is to demonstrate that eating plant-based food isn't as hard as many may think. If you want to see my meals, I saved them in an Instagram highlight called “Veganuary”!
Of course, if you want to go vegan and you need help, you can text me on my social media.
I will be more than happy to help you transition to this wonderful cruelty-free lifestyle.

I went vegan for the animals, but when I decided to have a plant-based diet, I started researching its environmental impact.
By shifting to a plant-based diet, you can tackle the climate crisis with your fork, starting today!
Animal agriculture is a leading cause of climate change.
Farming and eating animals is one of the major contributors to the global climate crisis. It is responsible for at least 15% of global greenhouse gas emissions.
Farming animals and eating them also causes devastating effects to the planet. 80% of the world's deforestation is related to the current food system.
Moreover, 70% of cleared land in the Amazon is used to feed animals.
It has been proved that switching to a plant-based diet could reduce your food-related emissions by up to 50%.
The planet is in a critical situation. We need to take action now.
Small acts, when added together, make a big difference.

I’m glad to announce this big project I’ve been working on: in 2022, TastyVeg will travel (virtually) around the world! Of course, our way to travel will be through food.
We will explore many cultures and recipes, and we will recreate some typical dishes (but vegan!).
We will begin on January 1st with the first country, which will be Italy.
Please join me in this adventure! I will post everything both on Instagram and on my website!
If you want to suggest a country or a recipe, don’t hesitate to contact me!

The birthplace of the Renaissance and the previous capital of Italy, Florence is as famous as beautiful!

I found this city very vegan-friendly and I wanted to share with you the places I tried during my stay:
• Su Guan
• Nirvana Veg
• Universo Vegano
• Il Vegano
• Veg & Veg
• Flower Burger

Christmas is coming and I couldn’t be more excited for this wonderful time of the year!
In this period a large number of people are worried about the presents.
What should you give to your friends and relatives? How can you find a gift that also shows your commitment to a more sustainable society?

I decided to share with you some ideas for eco-friendly presents:
• Clothing: make sure it is second-hand or designed by sustainable and ethical brands.
• Cosmetics: check if they are vegan and cruelty-free (and, why not, plastic-free too!).
• An experience: why not give a trip or a spa day?
• Jewelry: many brands produce jewels with recycled metals, without the need to extract new ones from the soil.
• Cook something nice for them!

I wish you all a Merry Christmas and I hope you will spend a great time with your relatives.

Pisa is a city in Italy's Tuscany region best known for its iconic Leaning Tower!
I had the chance to visit this beautiful city a couple of weeks ago.
Many of you asked me to share the restaurants that I tried during my stay!

Here are my suggestions:
• Clorophylla
• Vegan Come Koala

How many times did you get asked the question “Where do you get your protein”?

A common concern about a plant-based diet is that it may lack sufficient protein. However, many experts state that a meatless diet can provide all the nutrients your body needs, including protein.
Protein is very important and our bodies need it for muscles, skin, organs, tendons.
Many vegan foods contain a large amount of protein, such as oats, seitan, pulses (chickpeas, beans, lentils, peas), nutritional yeast, tofu, and soy milk.
These are just a few foods that you can include in your everyday diet. They will ensure that you get more than enough protein in a day.

I had the opportunity to visit Stockholm this summer and I loved it. I fell in love with the country and the culture. Hope to go back there soon!
This city is very vegan-friendly and also non-vegan restaurants have at least one vegan option in their menus.

These are some vegan places that I suggest you:
• Chutney
• Légumes
• Pepstop
• Grön Hermitage

On November 1, we celebrate World Vegan Day. This event was established in 1994 by Louise Wallis, the Chair of the Vegan Society in the United Kingdom. The aim was to commemorate the 50th anniversary of the founding of the organization and the coining of the term "vegan".
Veganism is a philosophy and way of living which seeks to exclude all forms of exploitation of animals for any purpose.
Animals aren't very different from us. They show feelings such as affection, fear, joy. They aren’t emotionless machines whose lives are inconvenient stages on the way to our dinner table. They are living, breathing, feeling beings who want to lead their own lives just as people do.
We should not consider them as food, clothing, or use them for experiments and entertainment. There are many more ethical alternatives that we can all keep in mind.
Animals are not on this planet for us, they are here with us.

Turin is my hometown, this is why I am so attached to this city!

Turin is very vegan-friendly and here are some of my fav places:
• La Veg Epoque
• Van Ver Burger
• Selezione Naturale
• Mezzaluna
• Efrem
• Flower Burger

Speciesism is the belief that one species is more important than the others.
Most humans are conditioned to view certain animals as worthy of care and love and others as unworthy.
Our society is based on the message that dogs and cats are "friends", chickens and pigs are "food", mice and rats are "pests".
The term "speciesism" has been coined by Richard Ryder, a pioneer of the animal liberation movement. He aimed to describe the human attitude to animals, including the conception of animals as objects or properties.
This term became more widespread with the publication of the book "Animal liberation" (1975) by Peter Singer. The author defines speciesism as "a prejudice or attitude of bias in favor of the interests of members of one's own species and against those of members of other species".
Antispeciesism rejects any form of anthropocentrism and denounces the hierarchy that puts humans on top of all other species. It is immoral to exploit or harm animals just because they belong to a different species.
Antispeciesists think since we all share the same origins, we should treat other species as equals.
Rejecting speciesism means we should not only refuse to inflict harm upon animals by adopting veganism, but we should also try to help them whenever possible, relieving their suffering and trying to prevent their premature deaths.
All animals deserve equal consideration, regardless of humans’ opinions of them. While most of us have been steeped in speciesism throughout our lives, we can overcome this destructive way of thinking.

Last week I participated in the climate strike. It wasn't the first time I mobilized for the planet and it won't be the last time either.
The first climate strike was on March 15, 2019, about two years and a half ago. In this period, the governments haven't changed their politics yet. There is no more time. We have to act now.

• Because we need eco-friendly governments
Eating plant-based, buying second-hand, traveling with public transport, reducing plastic consumption.. all these actions are necessary but not enough. We also need governments that care about the planet and new environmental politics.

• Because climate change is already affecting us
Climate change is already here. It is not about protecting the future generations, but about our present too. We witnessed many environmental disasters during this last year.

• Because we are not indifferent to the climate crisis
We are not striking because it is "trendy" or because we want to skip school/work. Striking is something that we have to do because we care about our future and the one of the planet.

• Because the governments need a radical change
The greenhouse gas emissions should decrease and, instead of that, they are increasing. The countries that signed the Paris Agreement are not respecting it.

• Because we can stand on the right side of the history
In a few decades, future generations will ask us what we were doing during this climate crisis. What will you answer? That you didn't do anything or that you mobilized and fought for the planet?

• Because if we mobilize all together we can change everything
The contemporary story shows us that mobilizations were able to change the status quo. This is our chance to act for the environment and fight for the planet.

This month is dedicated to Second Hand September. The aim of this campaign is to encourage people to stop buying new clothes for one month (and hopefully more!).
The fashion industry is one of the most polluting on the planet. Fast fashion alone produces around 92 tonnes of waste every year. To produce a pair of jeans and a simple T-Shirt, the fashion industry uses about the same amount of water that a person drinks for 13 years.

What can we all do during Second Hand September?
• Have a clear-out
You can start with sorting out any garments you don’t wear anymore. You can give your clothes to charity shops. If you want to make some extra cash, there are many ways for selling them via Vinted or Depop.

• Shop second hand
Start buying second-hand garments in shops (look for second-hand shops or markets in your city) or online (many websites and apps sell second-hand clothes).

• Swap clothes with your friends
If you don’t wear those clothes anymore, try to propose them to your friends. They might like them and you might like their clothes too.

• Normalize second hand
Buying second-hand is sometimes seen as an act that only poor people do. We have to start normalizing it and showing that it is the best solution for the planet and the environment.

• Talk about it
Sharing the campaign online with #secondhandseptember is a great idea for involving new people in this movement.

Verona is a beautiful city with a lovely medieval old town. It is famous for being the setting of Shakespeare's "Romeo and Juliet"!

I found this city very vegan-friendly and I wanted to share with you the places I tried during my stay:
• Dulcamara
• La Lanterna
• Flora
• Flower Burger

Since the beginning of the global pandemic, masks have become a part of our everyday life. But like most disposable products, Personal Protective Equipment is now a new way of litter.
Every minute 3 million masks are thrown away. Too many of them end up in the environment and the oceans. The filter material that is used to create the masks is created with a fabric made of plastics. This means that even surgical masks can break into microplastics.
Unfortunately, they have a strong impact on the ecosystem and they are dangerous for the animals as well. The products that keep us safe are harming the other animal species around us.
The main risks for animals are entanglement, entrapment, and ingestion of this type of litter. The most dangerous part of the masks is the elastic bands. This type of waste can also be mistaken for food and animals can choke while trying to eat it.
The impact that disposable masks have on the environment is devastating, but there is something we can all do.
To prevent PPE litter, I recommend you use, when possible, reusable alternatives like cloth face masks or reusable masks with changeable filters.
When a disposable mask is needed, I suggest you cut off the elastic bands before throwing it away. You can also look for biodegradable surgical masks.
While we hope for a fast conclusion to this situation, these are the simple actions we can do every day to protect the planet.

I went to Venice this summer and I fell in love with this wonderful city.
This unique roadless city has beautiful sights around every corner, but to eat plant-based you have to search carefully.
The only vegan restaurant on the islands is La Tecia Vegana.

Some other vegan-friendly places:
• Sullaluna
• Pizzeria L'Angelo
• Cocaeta

On August 9, 2021, the IPCC (Intergovernmental Panel on Climate Change) released a climate change report.
This institution was born in 1988 and its goal is to provide all governments a clear picture of the actual situation in regard to climate change and its impact on our society.
Its first report in 1990 warned of the potential consequences of rising greenhouse gas emissions.
Monday's report is the sixth assessment report of the IPCC. The 234 scientists from 66 countries who signed this report stated that we are running out of time: it is necessary to not exceed the overcome of global temperature of 1.5 °C.
However, the temperature of Planet Earth already increased by 1.1 °C in comparison to the period between 1850 and 1900.
The treaty of Paris (2015) already stated that the situation was scary and that the global temperature needed to remain under 2 °C.
Antonio Guterres, Secretary-General of the United Nations, pointed out that in only twenty years we will exceed the 1.5 °C of warming.
The consequences of this situation will be (and already are) drastic and dramatic. These include changes to wetness and dryness, snow, ice, coastal areas, and oceans.
The report underlines that there will be an increasing number of droughts, floods, storms, and other natural disasters. Many of them are unprecedented in thousands of thousands of years. Some of the changes already set in motion (like the continued sea-level rise) are irreversible.
This has a strong impact on our future and the one of the next generations. Do we want to keep on acting like this and not caring about what is happening around us or do we prefer to try our best and behave thinking about Planet Earth first?
Everyone can do his little part and we still have some time to save the planet. Small acts can have big consequences.

Here are some starting points:
• Eating plant-based (or at least reduce animal products)
• Be as zero-waste and plastic-free as possible
• Boycott fast fashion
• Buy local
• Eat seasonal products
• Vote for parties that care about the environment

As many of you noticed from my stories, a few weeks ago I went to Ferrara with a friend of mine. Ferrara is a city in northern Italy. It has beautiful streets and palaces dating from the Renaissance when it hosted the court of the House of Este.
Many of you asked me to share some restaurants that I tried during my holiday.

Here are my suggestions:
• Zazie
• Punto veg
• La vegana

I suggest you try all these places because they are worth it!

July is the month dedicated to Plastic Free July. This global movement was founded in 2011 by the Plastic Free Foundation.
Plastic Free July helps millions of people (around 326 million people from 177 countries are involved) to reduce single-use plastic waste at home, work, school, and in everyday life. The goal is to show that a plastic-free lifestyle is easier than we could think. There are many eco-friendly alternatives to plastic objects.
But why is plastic such a big problem?
Plastic is used in many different sectors because of its versatility. However, unlike other materials, plastic isn't that great for our environment, the animals, and ourselves.
Every year, 300 million tonnes of plastic and more than 50% of it is single-use.
Moreover, it takes between 500 and 1000 years to degrade. Plastic breaks down into microplastics that are very dangerous for our ecosystem. It is estimated that we eat around 20 grams of plastic every week.
Plastic Free July is a great way to start changing habits and finding new eco-friendly solutions. The important thing is to be concerned about the future of Planet Earth and trying to make the best that we can all do, reducing (or, even better, eliminating) plastics from our lifestyles.

June is Pride Month and I wanted to give my contribution to this amazing event. The month is coming to its end, but I strongly believe that talking about these themes is always important and should be done all year long.
Pride has its historical origin from the Stonewall riots, which happened in the early morning hours of June 28, 1969. They are a series of events of rebellion in response to the aggressivity and violence of the police officers. For the first time in the Stonewall Inn pub (a place in New York where many individuals of the LGBTQIA+ community used to go), people decided to react to the denigrations and break-ins of the police.
The Stonewall rebellion has become famous worldwide and it has brought many consequences. From this moment on, they created various groups and associations to defend the rights of the LGBTQIA+ community.
One year after the Stonewall riots, the first gay pride marches took place in different American cities, such as New York, San Francisco, Los Angeles, Chicago.
The rainbow flag has been established as the symbol of the members of the community. The colors reflect the diversity of the individuals, their sexuality, and their gender.
Today the LGBT pride is held annually in June in honor of the Stonewall uprising. Participating in Pride is a way to support all the individuals that do not have the same rights as the others due to their sexuality or their gender identity.
Be yourself and be proud of who you are!

As many of you don't know me, I wanted to share with you something about myself.
Here I am: I picked this picture because I believe it shows my personality. Once, one of my friends told me that I sprinkle joy. I think that this photo shows this side of me, happy and having a good laugh!

Here are some facts about me:
• My name is Theodora and I am a 19-year-old student
• I study political science in Rome and I just finished my first year
• I have three nationalities - Italian, French, and Swiss
• I would like to learn all the languages in the world! For now I can speak five languages and I am learning my sixth: Russian
• I decided to go vegan for the animals
• My favorite color is orange
• I was born in France
• I love to travel around and visit new cities
• I always paint
• Cooking has become my main hobby
• I have a passion for skincare
• I am a nature lover

I am very insecure and it took me a while to figure out whether to share this post or not.

I often get asked, "How can you balance a meal if you don't eat so many foods?" Well, I am here to tell you that a plant-based diet is complete and that you can have a balanced meal even though you are not eating animal products.

I follow this scheme mainly for lunches and dinners:
• 35% of my plate is composed of vegetables. I always try to eat seasonally and at the moment I usually have carrots, zucchini, eggplants, salad, green beans, peppers.

• 25% are pulses. Pulses are a great protein source. There are so many kinds of pulses that you can also vary: lentils, chickpeas, black beans, peas, kidney beans, lupins, and adzuki beans. In this section, you could replace your pulses with seitan, tofu, or tempeh.

• 25% of my plate is composed of cereals. This means that you have a vast choice of what you can eat: pasta, rice, millet, oat, spelt, couscous.

• 15% are fruits. I try to avoid eating fruits just after the meal and I prefer to eat them a few hours later as a snack. In this period I usually eat strawberries, apples, and blueberries.

• Drink drink drink: feeling hydrated is very significant if you want to live a healthy and balanced life.

• Take your supplements!! You have to take vitamin B12 supplements if you are eating plant-based or if you are vegetarian. Pay attention that ⅓ omnivores are deficient in vitamin B12 too. I will dedicate a post on vitamin B12 because I know it is a tricky subject.

The key to eating balanced is to try to vary as much as possible. Do not always eat the same foods but try to change and to test new combinations. Of course, you don't always have to follow this scheme. I don't follow it every meal. I try to keep it in mind and if I have had an unbalanced lunch, I try to compensate for it with my dinner (or the opposite).

Suggestions for balanced meals: spicy chickpeas and vegetable couscous, pad thai, ramen, coconut chickpea curry, red lentil dahl.
All of these recipes are on my website!

As some of you know, last September I moved to Rome because I started my university course.
I have always loved Rome and its magical atmosphere!

Here is a list of my favorite vegan places in Rome:
• Nativa Ristorante
• Buddy
• Rifugio Romano
• Flower Burger
• Grezzo Raw Chocolate
• Ops!
• Ma Va'?
• Romeow Cat Bistrot
• Veg-Joy

I suggest you try all these places because they are worth it!

Why am I vegan?
I am vegan because I believe in respect, not only towards other human beings but towards every other animal species. I always considered myself an animal lover. I live with two adorable cats that I care about. One day a doubt hit me: how could I say that I loved animals and eat them too? How could I respect only some species of animals and still eat others?
I started researching and I found out about the horrible industries that our society hides from us. I discovered what was beyond the animal products that I consumed: all the suffering, the blood, the struggle, the death that was in my food. This is when I understood that I could never eat meat, fish, dairy, eggs, and honey again. At this moment I started following a plant-based diet.
After a while, I found out how animals are used and misused in many other industries that are not directly linked to food. Animals are tortured and killed for clothing (wool, leather, fur, down, silk, etc), for tests in laboratories (for cosmetics, perfumes, cleaning products, etc). They are also used for entertainment (circuses, aquariums, zoos).
So well, I stopped financing all these industries too. I stopped financing animal suffering in all its parts. I don't want any more animal suffering because of me.
This is what veganism is about: it isn't a diet, but it is a principle. It is the fight against any kind of exploitation and torture.
I am vegan and proud of it.