Inside out plant base

18/12/2025

🍫☕ INSIDEOUT PLANT-BASED™

Chocolate Espresso Cashew Mousse Pie (No-Bake)

A dessert that looks like a cheesecake, eats like a mousse, and behaves like a problem.

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🖤 LAYER 1 — CHOCOLATE COOKIE CRUST

Ingredients
• 250 g vegan chocolate biscuits (Oreos-style)
• 90 g coconut oil, melted
• Pinch sea salt

Method
1. Blitz biscuits to fine crumbs.
2. Mix with coconut oil + salt.
3. Press firmly into a lined 20–22 cm springform tin.
4. Chill while preparing fillings.

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☕ LAYER 2 — ESPRESSO CASHEW MOUSSE (THE LIGHT BROWN LAYER)

Ingredients
• 200 g raw cashews (soaked 4–6 hrs, drained)
• 120 ml strong espresso (cooled)
• 80 ml maple syrup
• 60 ml coconut oil, melted
• 1 tsp vanilla
• Pinch sea salt

Method
1. Blend everything high speed until silky smooth.
2. Taste → adjust sweetness or coffee.
3. Pour over crust.
4. Freeze 30–45 minutes until just set (important for clean layers).

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🍫 LAYER 3 — CHOCOLATE CASHEW MOUSSE (THE DARK LAYER)

Ingredients
• 200 g raw cashews (soaked & drained)
• 100 g dark vegan chocolate, melted
• 60 ml maple syrup
• 40 ml plant milk (almond or oat)
• 2 tbsp cocoa powder
• Pinch sea salt

Method
1. Blend cashews + milk until smooth.
2. Add chocolate, cocoa, maple, salt.
3. Blend again until glossy.
4. Pour gently over espresso layer.
5. Refrigerate 4–6 hours or overnight.

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☁️ TOP — WHIPPED CREAM FINISH (AS IN IMAGE)

Ingredients
• 250 ml coconut whipping cream (chilled)
• 1 tbsp maple syrup
• Vanilla (optional)

Method
1. Whip to soft peaks.
2. Spread or pipe on top.
3. Garnish with:
• Dark chocolate curls
• Coffee beans
• Mint (purely for ego)

⸻

📊 NUTRITION (Approx. per slice — 10 slices)
• Calories: ~420 kcal
• Fat: 30 g
• Carbs: 28 g
• Protein: 7 g
• Fibre: 4 g
• Cholesterol: 0 mg

👉 Higher protein than coconut-only mousse
👉 Cashews = creaminess + minerals

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⚠️ INSIDEOUT “TRUTH & TOXIN” NOTES

Cashews
• Not raw by nature (steam-processed)
• Still whole-food fat + minerals
• Dense → portion awareness matters

Coffee + chocolate
• Stimulant stack
• Amazing at lunch, questionable at 9 pm

Coconut oil
• Saturated fat ≠ enemy
• But this is dessert, not medicine

No eggs. No dairy. No baking.
Yet somehow still richer than most café cheesecakes.

🌱

😏 REAL TALK

This is the dessert people eat and then say:

“Wait… this is vegan?”

18/12/2025

Stop Birdseye from discontinuing vegan mock meat products

Stop Birdseye from discontinuing vegan mock meat products

17/12/2025

All good 👍 — this is the clean, final, copy-paste version.
One flow. One story. Clear GOOD vs NOT SO GOOD.
Emojis, hashtags, Who Taught You How to Eat, InsideOut Plant Based, website + Facebook group all included.

You won’t need to chop or edit anything.

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🛒 STANDING IN WOOLWORTHS… LET’S TALK WRAPS 🌯

(Because not all wraps are created equal)

Ever stood in the wrap aisle thinking:
“Surely one of these is healthy… right?” 🤔

The packaging looks wholesome.
The colours look natural.
But when you flip the packet over… suddenly it’s numbers, additives, and long ingredient lists.

So let’s break this down honestly, using real Woolworths products — no fear, no food shaming, just food literacy.

⸻

🥇 BEST CHOICE FROM THIS SHELF (EVIDENCE-BASED)

✅ Mission Wholegrain Wraps (brown packet)

This is the one I chose — and here’s why:

✔ Wholegrain / wholemeal wheat (not white flour)
✔ More fibre than most wraps
✔ No artificial colours or flavours
✔ Honest product (not pretending to be a vegetable)

⚠ Are they processed? Yes.
➡ But from this shelf, this is the cleanest and most reasonable option.

Important:
This is not a “health food”.
It’s a better choice in a supermarket world.

⸻

🟡 OKAY… BUT NOT IDEAL (OCCASIONAL)

🟡 Mission Original / Salt Reduced Wraps

What’s going on here?

• Mostly refined wheat flour
• Lower fibre
• Same softening agents & emulsifiers
• Salt-reduced only fixes sodium — not processing

🟡 Fine occasionally
🟡 Basically white bread in wrap form

If wraps are a daily thing for you — these aren’t ideal.

⸻

🟠 THE BIG MARKETING TRAP 🚨 (SPINACH & HERB)

⚠ Spinach / Herb / Coloured Wraps

These catch a lot of people out.

🌿 What the packet suggests:

Green = healthy
Spinach = vegetables
Herbs = nutrition

📋 What’s usually inside:

• Refined wheat flour is still the main ingredient
• Spinach/herbs are often 1–3% (sometimes less)
• Colour and flavour do most of the work
• Same additives as white wraps

🟠 Not worse than white wraps
🟠 Not better than wholegrain wraps
❌ Not a vegetable

Green packet ≠ green food.

⸻

🔴 LEAST SUPPORTIVE FOR HEALTH
❌ Super Soft / White / Novelty Wraps

These are designed for:
• Texture
• Shelf life
• Convenience

Not nutrition.

❌ Lowest fibre
❌ Highest processing
❌ White flour + softeners doing the heavy lifting

Not poison — just not helping long-term health.

⸻

🧠 QUICK WOOLIES RULE (SAVE THIS)

When choosing wraps:

✔ CHOOSE:

✔ Wholegrain / wholemeal
✔ Shorter ingredient lists
✔ Brown, boring packets

❌ BE CAUTIOUS WITH:

❌ “Super soft”
❌ Bright colours & veg-flavoured hype
❌ Refined flour as ingredient #1

⸻

🥬 BIGGER PICTURE (THIS MATTERS MOST)

Even the best wrap is just the vehicle.

What really matters is what you put inside:
🥦 Greens
🫘 Beans / lentils
🥑 Healthy fats
🌶 Real flavour

If 80–90% of your diet is real plant foods, a wrap like the wholegrain one fits just fine.

⸻

🧠 FINAL THOUGHT

Most of us were never taught how to read food labels.
We were just told what to eat — not how to think about food.

That’s exactly why projects like Who Taught You How to Eat? exist.

Because once you can read a label,
marketing loses its power 💡

⸻

🌱 InsideOut Plant-Based
👉 https://insideoutplantbased.com

💬 Join the community:
👉 InsideOut Plant-Based Facebook Group
(real food, real questions, no judgement)

⸻








🌯🌿

15/12/2025

🍄 THIS IS A MUSHROOM STEAK. YES, REALLY. 🍄
(And no… it’s not pretending to be meat.)

This is what happens when mushrooms are cooked properly — with heat, patience, and respect.

No fake meat.
No ultra-processing.
No shortcuts.

Just pan-fried oyster mushroom steak, seared in cast iron, finished with garlic, herbs, vegan butter and a deep umami glaze — served with olive-oil mash, slow oven-baked onions, snow peas and broccoli.

If you think mushrooms are “boring”, it’s usually because they’ve been cooked badly 😉

⸻

🍄 PAN-FRIED OYSTER MUSHROOM STEAK (CHEF METHOD)

Ingredients
• 2 large oyster mushroom clusters (or 4 thick king oyster mushrooms)
• 1 tbsp rice bran or grapeseed oil
• 1 tbsp olive oil
• 30 g vegan butter
• 2 garlic cloves, lightly crushed
• 1 sprig thyme or rosemary
• Sea salt & cracked black pepper

InsideOut Umami Glaze
• 60 ml vegetable or mushroom stock
• 1 tsp tamari (or light soy)
• ½ tsp balsamic or sherry vinegar
• ½ tsp Dijon mustard
• Optional: pinch nutritional yeast

⸻

🔥 HOW TO COOK MUSHROOMS LIKE A CHEF

1️⃣ Heat a cast-iron or heavy pan dry (no oil) on medium-high
2️⃣ Add mushrooms, cut-side down, press gently
3️⃣ Cook 4–5 minutes per side until moisture releases and surface browns
4️⃣ Now add oil, vegan butter, garlic and herbs
5️⃣ Baste continuously for 2–3 minutes
6️⃣ Season only at the end
7️⃣ Remove mushrooms briefly

Make the glaze:
Deglaze pan with stock → add tamari, vinegar, Dijon → reduce 60–90 seconds until glossy → return mushrooms and spoon glaze over.

This is how you get:
✔️ crisp edges
✔️ juicy centre
✔️ real bite
✔️ deep savoury flavour

⸻

🥔 SIDES (KEEP IT CLEAN)

🥔 Mashed Potato
Floury potatoes, olive oil, warm plant milk, salt.

🧅 Oven-Baked Onions
Whole or halved onions, olive oil, salt.
180°C for 45–60 minutes until caramelised.

🥦 Greens
Snow peas & broccoli, blanched then lightly sautéed.
Finish with lemon zest.

⸻

🧠 NUTRITION SNAPSHOT (PER SERVE – APPROX.)

🔥 Calories: ~480 kcal
💪 Protein: ~14–16 g
🌾 Fibre: ~12–14 g
🥑 Fat: ~18 g
🍞 Carbs: ~60 g
🩺 Cholesterol: 0 mg

Naturally rich in:
✔️ B-vitamins (mushrooms)
✔️ Potassium
✔️ Antioxidants
✔️ Plant fibre for gut health

Naturally free from:
🚫 Cholesterol
🚫 Antibiotics
🚫 Hormones
🚫 Saturated animal fats

Real food. Real nutrients. Real flavour.

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🤔 FINAL THOUGHT

Mushrooms don’t need to “pretend” to be meat.
They just need someone who knows how to cook them.

Turns out plants can be deeply satisfying when you stop boiling the life out of them 😉

🌱 InsideOut Plant-Based™
Food with integrity, flavour and truth.

👉 Learn more, recipes & plant-based education:
🔗 https://insideoutplantbase.com

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15/12/2025

Are eggs really healthy for humans?

Short answer:
Eggs are nutrient-dense, but they are not health-promoting when eaten regularly — especially for heart, metabolic, and inflammatory health.

What eggs contain (facts):
• Cholesterol: ~185–200 mg per egg
• Saturated fat
• Animal protein
• Vitamins (B12, A, D, choline)

The problem:

Humans produce all the cholesterol we need in the liver.
Dietary cholesterol raises blood cholesterol in a significant portion of the population (called “hyper-responders”).

Large population studies consistently show:
• Higher egg intake is associated with:
• Increased cardiovascular disease risk
• Increased type 2 diabetes risk
• This is strongest when eggs are eaten regularly, not occasionally

Medical consensus today:
• Eggs are not necessary
• Eggs are not protective
• Eggs are not ideal for long-term heart health

They’re tolerated by some people — but tolerance ≠ optimal.

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The history: where did chickens and eggs come from?
• Modern chickens descend from the Red Junglefowl (Southeast Asia)
• Originally domesticated ~7,000–8,000 years ago
• Humans did not evolve eating chicken eggs as a staple food

Wild junglefowl:
• Lay far fewer eggs
• Only during breeding seasons
• Often 10–15 eggs per year

Modern laying hens:
• Lay 250–300 eggs per year
• This is genetic manipulation, not nature

So no — eggs are not a natural, ancestral staple food for humans.

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Do “free-range”, backyard, or grass-roaming chickens make eggs healthy?

This is where marketing confuses people.

Yes, pasture-raised eggs may have:
• Slightly higher omega-3s
• Slightly better micronutrient profile

But the core issues do not change:
• Still cholesterol
• Still saturated fat
• Still animal protein
• Still associated with heart disease risk

Better conditions for the chicken ≠ safe or optimal food for humans

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Is an egg a chicken?

Biologically, yes.

An egg is:
• A chicken’s reproductive cell
• Equivalent to a menstrual product
• Designed to become a chick if fertilised

Most eggs sold:
• Are unfertilised
• But that does not make them “not chicken”
• They are still a reproductive output of the animal

So the statement:

“An egg isn’t a chicken”

Is biologically incorrect.

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Bottom line (clean and honest)
• Eggs are not required
• Eggs are not protective
• Eggs contribute to cardiovascular risk in many people
• Backyard, organic, or free-range does not change the biology
• Eggs exist because humans bred chickens to overproduce them
• An egg is a chicken’s reproductive material — period

You can eat them.
But calling them “healthy” or “natural” for humans is not supported by modern science.

15/12/2025

Out of respect for the lives lost at Bondi Beach yesterday, there will be no posts shared.

Our thoughts are with the families, friends, and everyone affected by this tragic and senseless act.
Deepest condolences to all who are grieving, and to those who witnessed or were caught up in the events.

Take care of each other 🤍

13/12/2025

THE PLATE

Like this if you believe
food should help us thrive —
not cost us our health,
or someone else’s life.

🌱

13/12/2025

I'll create an engaging Facebook post about Courtney Swan and her food activism work for you, Peter.

🚨 MEET COURTNEY SWAN - THE NUTRITIONIST EXPOSING WHAT'S REALLY IN YOUR FOOD 🚨
If you're not following yet, you need to be!
Courtney Swan (MS in Nutrition & Integrative Health) is on a MISSION to expose the dirty secrets of America's broken food system - and she's not holding back.
🔍 What she's uncovering:

The hidden poisons in our everyday foods
Glyphosate, GMOs, seed oils & artificial dyes
How ultra-processed foods are DESIGNED to be addictive
Why food corporations fund nutrition education (conflict of interest much?)
The chemicals banned in other countries but LEGAL in the USA

Her story started when severe gut pain led her to discover an undiagnosed gluten intolerance. That personal health crisis opened her eyes to how corrupt our food system really is - and she couldn't stay silent.
With 610K+ followers, Courtney is educating millions on:
✅ How to read food labels properly
✅ Shopping organic on ANY budget
✅ Supporting regenerative agriculture
✅ Making REAL food accessible to everyone
She left a successful music industry career (touring with major artists like Tove Lo) to dedicate her life to this cause. Why? Because the evidence was too overwhelming to ignore.
💡 This isn't about being "perfect" with your diet - it's about KNOWING what you're putting in your body and having the RIGHT to clean, real food.
Your health is your wealth. Start asking questions. Start reading labels. Start demanding better.
🌱 Real food. Real health. Real change.

13/12/2025

WHAT DOES SPIRITUALITY REALLY MEAN IN 2026? 🤍🌍

When people talk about spirituality, they usually talk about calmness.
Breathwork 🌬️
Meditation 🧘
Prayer 🙏
Stillness. Presence. Sound healing. Connection.

And yes — all of those things matter.
They help regulate the nervous system.
They bring us back into our bodies and out of constant noise.

Spirituality, at its core, is awareness.
It’s recognising our place in something much bigger than ourselves — whether you call that God, the creator, nature, or the universe.

But there’s a piece that still doesn’t make sense to me when spirituality is discussed:

How does food — and other sentient beings — not fit into this picture?

If spirituality is about connection…
If it’s about compassion…
If it’s about awareness of life…

Then animals cannot sit outside that conversation 🐄🐓🐟
They are living, breathing, feeling beings.
And we are animals too — sharing the same planet, ecosystems, and biological systems.

Science is very clear now 📚
There is no biological necessity for humans to eat animals in order to be healthy.
We can nourish ourselves fully without causing harm.

So it becomes hard to understand how spirituality can be taught
while ignoring how we treat other beings.

And this is where mental health comes in 🧠

Mental health is not separate from food.
Decades of scientific research show that what we put into our bodies directly affects:
– Brain chemistry
– Mood and emotional regulation
– Inflammation
– Anxiety and depression
– Energy, clarity, and resilience

You can’t separate mental health from diet.
You can’t separate clarity from nourishment.
And you can’t separate spirituality from the way we sustain ourselves.

Breathwork matters 🌬️
Meditation matters 🧘
Prayer and movement matter 🚶
But they are not complete on their own.

Spirituality isn’t just about feeling calm for an hour.
It’s about living coherently.

How we eat 🍎
How we treat animals 🐾
How we care for the body that carries our consciousness

These are not side topics.
They are central to the whole picture.

You can’t teach one without the other —
it simply doesn’t make sense.

🌱🤍

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HASHTAGS / KEYWORDS

13/12/2025

YOU NEVER NEED TO APOLOGISE FOR EATING WITH COMPASSION 🫣

I want to share something important — not to shame anyone, not to argue, but to educate and clarify a misunderstanding that happens far too often.😳

When you choose not to eat something at a birthday, a dinner party, or when someone offers you food made from animals…
You do not need to apologise.😉🌱

There is no reason to feel guilty for choosing compassion.
There is no reason to feel rude for saying “No thank you.”

For many of us, it’s not “just a diet.” It’s an understanding of what actually happens behind the scenes — not only the cruelty, but the science.

Because when you’ve seen the dairy industry…
When you’ve learned what forced breeding looks like…
When you understand what happens to calves…
When you know the biological and environmental cost…
You can’t un-know it.
And you certainly shouldn’t feel the need to apologise for stepping away from it.

I’m not perfect. I’m not lecturing.
I lived the other lifestyle for decades — the meat, the dairy, the drinking, the smoking, the habits that slowly became normal.
I didn’t turn plant-based until my late 50s, and I still have work to do on myself.

But I educated myself.
I looked at the science.
I saw what happens to the animals.
And once you understand these things, it becomes less about preference and more about responsibility.

And here’s the reality we’re now facing in society:

Cancer, dementia, Parkinson’s, heart disease — these are becoming words we hear as casually as “the flu.”
New research even suggests some degenerative diseases begin with kidney dysfunction long before symptoms appear.
When someone tells me a friend or family member has become sick, of course it’s heartbreaking…
But am I surprised, considering what most people eat and drink?
No. Not anymore.

That’s not judgement.
That’s biology.

I’m far from immune myself — going plant-based doesn’t make you bulletproof.
But it does give you a better chance.
Better health.
Less inflammation.
Better energy.
Better recovery.
A clearer understanding of what your body is actually dealing with.

This isn’t about perfection.
It’s about awareness.

And honestly… every human being deserves to know what they’re putting into their body.
Before the new phone, the new car, the new house — your health comes first.
Your food choices shape everything: your energy, your longevity, your risk of disease, and your quality of life.

Understanding the science behind food should not be optional.
It should be the bare minimum — a non-negotiable.

So if you’re someone who chooses not to participate in the cruelty or the health consequences tied to certain foods…

Stand tall.
Don’t apologise.
You’re allowed to honour your values, your health, and your beliefs without feeling guilty for it.

And if you are someone who wants to learn — really learn — the truth about food, health, and what’s on your plate…
InsideOut Plant Base exists for exactly that reason.