Iron Rich Fruits For a Plant-Based Diet

iron rich fruits include dried fruits

Finding iron-rich fruits will be easy once you become familiar with the fruits that contain iron. Unfortunately, there aren’t many fruits that have a high amount of iron. That’s why it’s extremely important that you eat a well-balanced diet mixed with fruits, vegetables, whole grains, and legumes.

What Is Iron?

Iron is a nutrient derived from the foods that we eat. There are two types of iron that we can receive through our diet: heme and non-heme. Heme comes from animal products and non-heme comes from plant-based foods.

Although heme is better absorbed by the body, it also comes with cholesterol, saturated fats, antibiotics, hormones, and steroids.

To increase plant-based iron absorption, include vitamin c with your nonheme iron-rich foods. For example, add tomatoes to your spinach salad or strawberries in your green smoothie to get the greatest amount of absorption. Read more

Calcium Rich Fruits For A Plant-Based Diet

Calcium-rich fruits

Calcium Rich Fruits

Calcium is the most abundant mineral in the body. It’s necessary for muscle contraction, blood clotting,  nerve transmission, the secretion of hormones and enzymes, and bone and tooth formation.

Are you getting enough? The recommended daily intake of calcium is 1,000 mg for 19 to 50-year-old males and females (including pregnancy and lactation). After the age of 50, RDA shoots up to 1,200 mg. That’s why it’s so important to make sure you’re getting enough each day.

Did you know? 99% of all calcium in the body is located in the bones and teeth. Read more

List Of Vegan Protein Sources

Where Do Vegans Get Their Protein?

That’s probably been the most asked question in my journey of eating a plant-based diet. And I completely understand why. We are primarily taught that meat gives us our necessary protein levels and that’s why we need to eat them.

I mean, honestly, I don’t remember anyone telling me that nuts and beans had protein. I didn’t even know what the heck was nutritional yeast or seitan was until I decided to go vegan. Unless you’re a vegan, the chances are you have no clue what these foods are.

Anyway, to answer this very common question among vegans and meat-eaters alike, I’ve compiled a list of vegan protein sources. Read more

Tofu nuggets recipe

After my family decided to switch to a plant-based diet, my husband was really craving some meat. We jumped into veganism for great reasons but had close to no knowledge about what foods to switch to.

I started supplying our kitchen with the basics: brown rice, beans, seasonings, whole wheat pasta, spaghetti sauce, etc.

Since I was constantly doing research, I learned that tofu was something a lot of people ate in their diets. The texture was great and there are many recipes out there to learn from.

However, the fun of cooking is being creative. Therefore, I added my own twist to a classic tofu nuggets recipe. Read more

Quaker Oatmeal’s Fake Fruit Ingredients

Quaker oatmeal's fake fruit ingredients

For the past day and a half, my son has been bothering my husband and me for oatmeal. Now, he’s only three and from my knowledge doesn’t even like oatmeal. Nevertheless, my husband ate the last of the oatmeal we had and now this little human is adamant about getting some more!

(This post may contain affiliate links. If you make a purchase through one of my links, I’ll receive a commission at no extra cost to you. Thank you so much! Read our full disclaimer here.)

Everything my husband and I eat is vegan. That’s why when he came home with a different oatmeal brand than usual, my eyes directly went to the back of the box. “Um, this oatmeal has milk,” I expressed. “Well, yeah I just got the cheapest one to see if he actually likes it,” he responded.

My son was so happy! “Oatmeal! Oatmeal!” he screamed while hopping in place. I prepared some oatmeal for him and gave him a bowl.

However, those ‘blueberries’ did not look like blueberries at all. “Let me check out that label again,” I thought. Sure enough, they weren’t even close to real blueberries. Look at this ingredient list. Read more

Anti-Inflammatory Foods List

Chronic inflammation is the underlying cause of many illness and diseases, such as rheumatoid arthritis, atherosclerosis, gouty arthritis, and even some cancers. The good news is there are many foods out there that can reduce chronic inflammation. That’s why I created an anti-inflammatory foods list to help you get started.

But first, let’s go over some foods that cause inflammation that you should avoid:

  • Trans fat
  • Refined grains
  • Processed foods, drinks, and snacks
  • Processed meats
  • Dairy
  • Sugar
  • Too much alcohol
  • Fried foods
  • Excessive amounts of Omega-6 fatty acids

If you want to change your current state of chronic inflammation, you definitely want to cut out these foods. However, I know exactly what you’re thinking. “What the heck am I supposed to eat if I can’t eat those foods?” Well, I got you covered!

Read more