Lettuce Discuss… What are Antioxidants?


Antioxidants are phytochemicals. These are natural chemicals that are great for promoting health and well being in your body. They offer unique properties that help to maintain healthy cells.

Phytochemicals are non-nutritional chemicals found in plants. They have protective and disease preventing (not curing) properties.  Plants produce these chemicals to protect themselves, however these chemicals can also reduce the risk of diseases in humans. There are over a thousand known phytochemicals, the most common ones are found in Tomatoes (Lycopene), in fruits and berries (Flavanoids) and in soy (Isoflavinoids). These are all antioxidants. But before we get into antioxidants we need to understand what a “free Radical” is.

Free Radicals.

Simply free radicals are chemicals that are formed naturally in our body that have the potential to harm or damage our cells. In normal cellular functions they play an important role. However in large concentrations they can become hazardous to our bodies and cause damage to DNA, Cells, Proteins and Cell membranes. This can be caused by environmental toxins including and not limited too cigarette’s, metals, high oxygen atmospheres, and ionizing radiation (x-rays entering the atmosphere from space and exposure to radiation). These can increase the risk of cancer, heart disease and other diseases.


Antioxidants neutralize free radicals. The Antioxidants interact with the free radicals and prevent them causing any harm. The body does make its own antioxidants in small doses, these are called “endogenous”. Which simply means they are produced inside the cell or organism. However, the body really relies on the “exogenous” (externally produced), antioxidants to obtain what it needs. These are called dietary antioxidants and are found in higher concentrations in dietary supplements.


Free Radicals in large concentrations can cause damage to cells, cell membranes and proteins within our body. Antioxidants interact with the free radicals and neutralize them rendering them harmless.

Follow this link for more information http://www.phytochemicals.info/antioxidants.php

We at Lettuce Discuss… use a daily supplement to top up our intake of Antioxidants.

Our preferred supplement is from Biovea and is called “Berry Powder Blend”.


Click Image or Follow Link.  http://www.biovea.com/uk/product_detail.aspx?PID=1753&OS=204&KW=berry%20powder&cp=4&NAME=BERRY-POWDER-BLEND-Organic-Strawberry-442g

It makes a nice refreshing drink of a morning when you mix the powder with water. Organic Berry Powder Blend is an organic, blend of 12 fresh freeze-dried berries (including whole berries, seeds and juice). It is Fresh Freeze Dried and it is a Rich source of Natural Antioxidants. It tastes great and mixes easily without residue or after taste unlike so many other supplements. It is also Gluten Free, Organic, Vegan, Vegetarian, Alcohol Free


Serving Size: 1 level scoop (9.8g)

Servings Per Container: 45

Amount Per Serving:

  • Organic Berry Blend: 1000mg

Containing Organic Maqui Berry(Aristotelia Chilensis), Organic Acerola Berry (Malpighia Punicifolia), Organic Blackberry(Rubus Fruticosus), Organic Blueberry(Vaccinium Angustifolium), Organic Strawberry (Fragaria Virginiana), Organic Goji Berry (Lycium Barbarum), Organic Raspberry(Rubus Idaeus), Organic Cranberry(Vaccinium Oxycoccos), Organic Yum Berry(Myrica Rubra), Organic Black Currant (Ribes Nigrum), Organic Bilberry(Vaccinium Myrtillus), Organic Lingonberry(Vaccinium Vitis-idaea), Organic Aronia Berry (Aronia Melanocarpa), Organic Concord Grape Fruit Juice Pwd. (Vitis Labrusca), and Organic Pomegranate Fruit Juice Pwd. (Punica Granatum) • Organic Stevia Leaf Extract 20 mg

Other Ingredients: Organic Cane Sugar, Organic Arabic Gum, Organic Strawberry Flavouring, and Citric Acid.

Further Reading

Phytochemicals: Antioxidants


Free radicals




Biovea, BERRY POWDER BLEND (Organic -Strawberry) 442g 



(Phytochemicals / Antioxidants are not a cure for cancer or heart disease. We have found no medical trials that suggest that Antioxidants will cure heart disease or cancer. We have only found commentaries suggesting that they will reduce the risk and help maintain a healthy body. There is no replacement for a well balanced diet. If in doubt visit your health care professional.)

Many Blessings

Mako & Hema

Lettuce Discuss… Vegan Pumpkin Style Spice Latte



Prep time: 5 minutes
Cook time: Various
Total time: Dependent on coffee brewing
Author: Lettuce Discuss… Hema & Mako
Recipe type: Vegan Coffee
Cuisine: Beverage
Serves: 2


1 teaspoon of Ground Cinnamon

3 Dashes of Ground Ginger Spice

4 Dashes of Ground Nutmeg

6 Dashes of Ground Clove Spice



Brew your desired choice of coffee.

Add 1 ½ Cups of Vegan Milk to a small saucepan, Warm on low heat.

Add all the spices and mix well.

Add spiced milk to coffee, sugar for taste!


HaPpY HoLiDayS!

Many Blessings!

Hema & Mako 








Lettuce Discuss… Multifarious Bean Loaf!


Prep time: 8 minutes
Cook time: Various
Total time: dependent on use
Author: Lettuce Discuss… Hema & Mako
Recipe type: Vegan Burger, Vegan Sausage, VeggieBalls, Patties, etc…
Cuisine: All
Serves: 6-10 depending on use



1 Veggie stock cube

1 Tablespoon of Hot Water

3-4 Tablespoons of Nutritional Yeast

1 teaspoon of Onion Granuals

½ teaspoon of Paprika

½ teaspoon Basil

½ teaspoon of Oregano

½ teaspoon of Thyme

2 Tablespoons of Vegan Butter

2 Tablespoons of Olive Oil

1 Tablespoon of Soy Sauce (Tamari)

1 Can of Baked Beans

1 Can of Peas

1 Avocado

1 Small Onion

1 Cup Gluten Free Flour


Optional/Extra ingredients we use, not required for basic recipe.

* ½ teaspoon of Sage

* ½ teaspoon Cumin Seed

* ½ teaspoon Fenugreek

* ½ Cup Mushroom



For Spice mixture…

Start with the ¼ cup measuring cup, Put 1 Veggie Stock cube into measuring cup, Add 1 Tablespoon of Hot Water to melt the Veggie Stock Cube.

beanloaf 1

Add all the spices, 3-4 Tablespoons of Nutritional Yeast, 1 teaspoon of Onion Granuals, ½ teaspoon of Paprika, ½ teaspoon Basil, ½ teaspoon of Oregano, ½ teaspoon of Thyme, 2 Tablespoons of Vegan Butter,

2 Tablespoons of Olive Oil, 1 Tablespoon of Soy Sauce (Tamari)


In a medium sized bowl add 1 Can of Baked Beans rinsed and mashed, 1 Can of Peas drained and mashed, 1 Avocado finely chopped, 1 Small Onion finely chopped, 1 Cup Gluten Free Flour, 2 Tablespoons of Vegan Butter and add the ¼ Cup of Spice mixture. Mix all ingredients well.


It will be a sticky solid mixture. We store in a container and refrigerate until time of use.


We use a spoon to measure out desired amount depending on the use, and use our hands to form the desired style. Example: rolling a ball for VeggieBalls, shape into Sausage Links and more… see Cooking Suggestions for our ideas!

Cooking Suggestions:


Bean loaf balls

Form into small Balls and pan fry in Olive Oil until they form a crust.


Sausage Links


Form into links and pan fry in Olive Oil until they form a crust.


Sausage Patties


Form into flat sausage patties and pan fry in Olive Oil until they form a crust.


Pizza Topping


Form into small flat patties and pan fry in Olive Oil until they form a crust, add to pizza.


Baked Stuffing


Bake in  small loaf tin (greased) at Gas mark #5 (375 degrees ) for 60 minutes.


Savory Breakfast Pancake Burger


Form into small flat round patties and pan fry in Olive Oil until they form a crust set aside, make Pancakes , heat baked beans and stack!


The BIG Breakfast Pile


Form into small flat patties and pan fry in Olive Oil until they form a crust set aside. The BIG Breakfast Pile starts with Toast as the base, next add hash browns, pancake, chickpea scramble, Multifarious Bean Loaf Pattie and top with warm baked beans! Yes this is a Protein Punch… now go run that marathon!


Breakfast Butty


Form into flat sausage patties and pan fry in Olive Oil until they form a crust, add to Toast and Chickpea Scramble!


Veggie Burger Sandwich


Form into flat sausage patties and pan fry in Olive Oil until they form a crust, add Gluten Free Bread  and any preferred sandwich toppings!

Many Blessings

Hema & Mako 



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Lettuce Discuss… Vegan Chocolate Avocado Mousse


Prep time: 1 minute
Blend time: 4 minutes
Total time: 5 minutes
Author: Lettuce Discuss… Hema & Mako
Recipe type: Vegan Chocolate Avocado Mousse
Cuisine: Vegan Desert
Serves: 2



2 Ripe Avocados

¼ Cup Organic Honey (see our Honey Blog)

1/3 Cup Raw Cocoa Powder

3 Tablespoons of Raw Sugar

1 teaspoon Vanilla Extract

3 Tablespoons of Hemp Milk or any Non Dairy Milk



•Halve the Avocados and scoop the inside fruit out into a food processor.

•Add the Honey, Cocoa Powder, Raw Sugar, and Almond Milk.

•Mix for a few minutes until mixture is smooth and all avocados bits are blended. Taste and adjust with extra raw sugar if desired.

•Scoop the Chocolate Avocado Mousse into two small dessert dishes or just one dish for you!

•Garnish with desired fresh fruit for additional yummyness!

Recommended: Refrigerate the Chocolate Avocado Mouse for 15 minutes before serving!


Health benefits of avocados!

Healthy for the heart, Great for vision, Osteoporosis prevention, Cancer fighter: Low levels of folate have been shown to increase the risk of breast cancer in women. Healthy babies, Lowered risk of depression, Improved digestion,

Natural detoxification, Protection from chronic disease: According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.

Above information taken from the following link        http://www.medicalnewstoday.com/articles/270406.php

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Lettuce Discuss… Vegan Banana Bread


Prep time: 20 minutes
Cook time: 1 hour
Total time: 1 hour & 20 minutes
Author: Lettuce Discuss… Hema & Mako
Recipe type: Vegan Banana Bread
Cuisine: Vegan Dessert
Serves: 8


1 ¼ Cup Gluten free flour

1 teaspoon of Baking Powder

½ teaspoon Sea Salt

3 Very ripe medium Bananas

¾ Cup Raw Sugar

½ Cup Hemp Milk

1/3 Cup Vegetable Oil

1 teaspoon of Pure Vanilla Extract

1 teaspoon Cinnamon

1 teaspoon Apple Cider Vinegar

1 ¼ teaspoon Allspice

¼ teaspoon Nutmeg

*Optional ¼ Cup Chopped Nuts (We used Macadamia Nuts)



Preheat over to 350F  (Gas Mark 4)

Grease loaf pan

Mix all the dry ingredients (flour, baking powder, salt, sugar, cinnamon, allspice, nutmeg, and optional nuts) together in a medium sized bowl, set aside.

Mix all the wet ingredients (mashed bananas, milk, vegetable oil, vanilla, and apple cider vinegar) together in a medium sized bowl; gently fold the wet ingredients into the dry ingredients mixing well.

After all is mixed well, pour into greased loaf pan and bake for 50-60 minutes. Check on the loaf after 30 minutes if the top is browning quickly Carefully Tent the pan with foil.

Many Blessings

Hema & Mako


For more information about ingredients, click the Gallery Pictures below.

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Lettuce Discuss… Vegan Chocolate Oat No Bake Cookies


Prep time: 5 minutes
Cook time: 5 minutes
Total time: 10 minutes
Author: Lettuce Discuss… Hema & Mako
Recipe type: Vegan Chocolate Oat No Bake Cookies
Cuisine: Vegan Dessert
Serves: 15 cookies



½ Cup Raw Sugar

¼ Cup Hemp Milk

4 Tablespoons of Vegan Butter

6 squares of Vegan Chocolate Bar OR 1 ½ Tablespoons of Cocoa Powder

Drop of Pure Vanilla Extract

Dash of Sea Salt

1 ½ Cups of Organic Oats

*Optional ¼ Cup Organic Peanut Butter


Add Sugar, Milk, Butter, and Chocolate to a medium sauce pan over medium heat, bring to a light boil. (3minutes)

Remove from heat Add Peanut Butter (optional), Vanilla, Salt, and the Oats, Mix well.

Drop on parchment paper over a cookie sheet and cool in refrigerator for 10-15 minutes.


NOTE: this refrigerates well!

Many Blessings

Hema & Mako

For more information about ingredients, click the Gallery Pictures below.

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Lettuce Discuss… Chickpea Scramble

eggy beans

Prep time: 5 minutes

Cook time: 5 minutes

Total time: 10 minutes

Author: Lettuce Discuss… Hema & Mako

Recipe type: Chickpea Scramble

Cuisine: Vegan Breakfast

Serves: 3


1 tin of Organic Chickpeas

1 teaspoon Turmeric

½ teaspoon Cardamom

¼ Cup Hemp Milk


Drain and rinse the tin of Organic Chickpeas and empty into a small saucepan on low heat.

Add the Turmeric, Cardamom, and Almond Milk and mix well.

Allow all ingredients to heat for 3 minutes; this will get the Chickpeas to soften. Get a masher and mash all ingredients well.

Cook for another 2 minutes.

NOTE: this refrigerates well and is best served the day after made. Warm it up for a minute and Voila ready to eat!