Paul Kerton is a former Personal Trainer and Nutritionist.


He now runs the hugely successful "Hench Herbivore" YouTube channel and Instagram account where he disseminates information about the whole food plant-based (vegan) diet, which is clinically proven to prevent fourteen of the fifteen leading causes of death in the western world, treat most and reverse up to five.


He has appeared on the BBC's World Service, BBC TV and been featured in Muscle & Fitness and Vegan Life magazines. He, along with his partner Gemma Nichols, has authored two health-focused vegan cookbooks "Where Do You Get Your Protein" and "Virtuous Vegan desserts". Follow Paul for all the info you'll need to know to eat plant-based successfully. 



Vegan Tuna Mayo


Serves 1


In my experience, this recipe has fooled tuna lovers into believing that it is the real thing. It has the same taste and texture, but it has none of the toxic heavy metals and industrial pollutants, etc. that bio-magnify up the food chain. It goes great with a jacket potato and is perfect as a sandwich filling.


1 can chickpeas drained and rinsed

1 tbsp nori flakes or ½ nori sheet, cut into small pieces

1 tbsp tamari

2 tbsp lemon juice

100g silken tofu

½ tsp wholegrain mustard

1 tbsp cashew butter

1 tbsp apple cider vinegar

¼ garlic clove

½ red onion, chopped

40g cooked corn

Salt and pepper to taste


Place the chickpeas, nori, tamari, ½ the lemon, salt and pepper in a food processor and combine until almost smooth (you may need to periodically scrape the sides down.)

Place this ‘tuna’ into a bowl.

For the mayo add the tofu, remaining lemon juice, mustard, cashew butter, apple cider vinegar and garlic to a blender and combine until smooth.

Pour the mayo over the ‘tuna’ and combine. 

Add in the onion and corn and give it a final mix.


Serve and enjoy!

Calories 530, Protein 29g, Carbs 70g, Fat 16g

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Follow Hench Herbivore:


YouTube: @henchherbivore

Instagram: @hench_herbivore

Facebook: @henchherbivore

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Drinking and Not Drinking: Exploring a Third Way

How can we ask more of this life, this occasion, this moment? How can we ring every last drop of joy from the experiences on offer? How can we experience pleasure without pain? These are the big questions that led us to create Three Spirit and explore the realm of The Third Way.

Being intoxicated is fun but it has its downsides. What goes up must come down. Age catches up with us, and the comedown or hangover from the night before can easily destroy tomorrow’s well made plans.

Being sober is great for our daily lives but we can’t just ignore the primal need to occasionally change our state of mind to deal with the stresses of life.

These stresses can come from all angles. The human condition alone leaves us battered and bruised, searching for meaning, companionship, love. Real life is not easy, work life balance, health and wellbeing, social pressures, kids etc, these all contribute to the stress we feel on a daily basis and, let’s be honest, alcohol has always been there to help us release the pressure and take the edge off, even more so when experiencing a pandemic.

But why do we seem to only have such limited choices here? Drinking or not drinking. High or low. To do or not to do. Why such a binary choice in a modern world where innovation is leading to self driving electric cars, meat free meat, incredible dairy alternatives and so much more. While these revolutions in transport and the food industry directly solve environmental issues, they also give the consumer a way of experiencing pleasure without the pain. Up with no down.

For pleasure seeking drinkers like us, we set ourselves a mission to explore a world of sustainable hedonism through the power of plants.
As in life, the magic is in fluctuations -every night out (or in!) has different phases to it, and different ingredients in our range of drinks fit different moods. Euphoric-inducing ingredients like schisandra and guayusa are the perfect party pick-me-up. Lion’s mane is a beautiful mushroom that can give a real blissful feeling to aid social interaction. Ingredients like valerian root and ashwagandha can wind you down after a long day of work or play.

We use these ingredients to make you feel something, take you up, down or sideways...wherever you need to go...but without the alcohol. Something to help you deal with the daily grind, that doesn’t stop you from jumping out of bed the following day. Bringing plants to the party is the key to an equilibrium of wellbeing and pleasure-seeking.

And it turns out there are many other ways besides drinking alcohol to get endorphins going to feel high as a kite whilst keeping your feet on the ground. Rituals that can give us so much without taking anything away. As simple as exercise, a healthy diet, an ice cold shower, meditation, music, dancing, sex. Even making small changes to discover a new way and learn about yourself can help, like swapping coffee for cacao to get in the zone without the crash. Or prioritising your sleep rather than another late night, so you feel fricking amazing when you wake up.

The Third Way is a pursuit of happiness, of balance but, most of all, pleasure.

However you get it, as long as it’s not damaging you or others in the process, pleasure should be enjoyed liberally. So, please don’t think it’s as binary as black and white. Of course we all need a drink now and then. The social and cultural importance of sharing a drink with friends at the pub or at the dinner table is incredibly important for our wellbeing. It’s a ritual that reinforces our social bonds, our mental well being, our connection to our community. But why should we be limited to this alone. We want more. We demand more. We want to explore a Third Way

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Find out more: 


Instagram: @threespiritdrinks

Use code ELLEN15 for 15% off your order at Three Spirit Drinks