Growing up in a country deeply entrenched in meat and dairy traditions, Sophie’s early years were shaped by the belief that health and strength were synonymous with daily consumption of milk and meat dishes. However, her outlook began to evolve when one of her older brothers embraced veganism during his university years, introducing Sophie to the possibilities of a plant-based lifestyle. This newfound influence inspired Sophie and her family to incorporate more vegan and vegetarian meals into their gatherings.
As Sophie embarked on her university journey, she discovered the joy of preparing her own vegetarian and vegan dishes. She dove headfirst into research, seeking to educate herself further on plant-based living.
Motivated by the knowledge she acquired, Sophie embarked on a one-month vegan challenge, an experience that left her feeling more energetic and enthusiastic about cooking. With her academic background in Business Administration in Hospitality, where she frequently engaged in tastings and culinary exploration, Sophie gained valuable insights into vegan culinary options.
Eventually, when she moved to Berlin and transitioned to a new job, Sophie made the decision to fully commit to a vegan lifestyle, a commitment she has upheld for the past four years. Her dedication also led her to become a certified vegan nutritionist through online studies with ecodemy, further solidifying her passion for promoting a plant-based way of life.
Please tell us more about yourself
Hi I‘m Sophie. I‘m 26 years old and I originally come from Luxembourg. After having lived in Amsterdam and Vienna I‘m currently based in Berlin.
I grew up in a meat and dairy heavy country and my grandparents were dairy farmers. So from a very young age onwards I was told that you can only be healthy and strong you have your daily glass of milk and your meat dishes.
I have two older brothers who left the Luxemburg to study when I was still in high school. One of my brothers became vegan when he was studying, so I had my first touchpoint to the vegan lifestyle when he came to visit us from university. Due to his influence we started implementing more vegan and vegetarian meals into our family dinners.
When I went myself to university I had more the freedom to choose what I wanted to eat. I really enjoyed cooking for myself more vegetarian and vegan dishes and really started reading more about it and informing myself.
Once I got more information I really wanted to make a change in my lifestyle and diet. So after being vegetarian for some years I started a challenge – being vegan for a month. After this month I felt great. I felt super energetic and enjoyed the different way of cooking so much. I gained a lot of new inspirations on how to perceive food, meals, cooking and baking processes.
As I studied Business Administration in Hospitality and had to do a lot of tastings or small taste test in the patisserie section I was working at, I was mainly vegan during my studies with some slight exceptions. When I then moved to Berlin and switched jobs, I finally turned completely vegan which is now 4 years ago. During that time I also became a vegan nutritionist (I did an online study at ecodemy).
What are the common challenges faced by vegans in maintaining their plant-based lifestyle?
I think I am surrounded by people who are very open to the vegan cuisine and as I am a foodie myself they love the vegan food I show them or cook for them. So for me that was never a challenge.
One challenge that I sometimes see is that vegan options can be rare when traveling and through my nutritionist background I always want to give my body nutrient rich food. So this is sometimes a challenge when the only vegan options is a salad without dressing, potatoes or rice.
I’m a big fan of doing research before traveling somewhere. Websites like HappyCow can be real saviors. Otherwise, there is always the possibility to get an airbnb and cook your own meals.
How might you encourage someone who hasn’t embraced a vegan or vegetarian diet to give meatless options a try?
Living in Berlin, I think we, here, have the privilege that there is a huge vegan community. So I’m always proud to be surrounded by so many like-minded people and I think people around you are curious to hear about it and also try it out. I also have the feeling that becoming vegan did not suspended me from things but I have the feeling that an entire new world opened for me as the variety of fruits, vegetables and legumes you have is amazing and as you have to rethink the composition of your plate (because it’s not anymore meat and a small side dish) you become more creative.
I would invite the person for a vegan dinner and just say, let me show you. I think the taste of a good vegan meal is the best convincing factor.
Mom always said: Don‘t play with your food 🌱
Sophie | Minimalist Vegan Food
Black Bean Brownies: they are nutrient & protein rich and through the beans the brownies become extra fudgy
Peanut Noodles with Watermelon Tuna: Because I’m a Peanut butter bitch. A small spoon of peanut butter can make any sauce rich in flavor and super smooth.
Cauliflower Soup: Is completely underrated but one of my favorite soups in winter.
Beetroot Carpaccio: Is the perfect starter in summer as it has a rich taste and works perfectly with olive oil and vegan feta.
Found vegan paradise in Istanbul
Sophie | Minimalist Vegan Food
My latest discovery was in Istanbul and it’s VEGAN HEAVEN. It’s a French patisserie with the BEST pain au chocolate and the place is called Ethique Plant-based
In Berlin my favorite places are Frea Bakery, a vegan and zero-waste bakery. They have a vegan hazelnut croissant which is to die for!
Then also in Berlin I love Secret Garden which has a great variety on vegan sushi. I mean how can you say no to Wasabi-Pesto-Sushi?
Thank you for this deliciousness!
Sophie | Minimalist Vegan Food
Start slowly. No one expects you to switch your life around from today to tomorrow. Even the smallest step is already a step. So what also can work is for instance reducing the meat at the beginning by half. For instance mix your meat burger with beetroot and make a 50/50 composition. Then slowly replace the meat by vegan alternatives.
Sophie | Minimalist Vegan Food
eat vegan.
Plant-based nutritionist 🌱
all images courtesy of Sophie | Minimalist Vegan Food