List of Foods High In Iron For A Plant-Based Diet

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Foods high in iron

Iron is a mineral that is necessary for our survival. There are many very important roles of this mineral including transporting oxygen, producing energy, growth and development, healthy cells, immune activity, and brain function.

Unfortunately, 30% of people suffer from iron-deficient caused anemia. [1] Getting enough iron is vital and should be a priority.

So the real question is: Can you get enough iron on a plant-based or vegan diet? And the answer is: Yes. There are plenty of plant-based foods high in iron. Read more

Wonderful Health Benefits Of Dark Chocolate

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Health benefits of dark chocolate

If there’s one thing I absolutely loved growing up, it’s chocolate. I clearly remember disliking dark chocolate. However, after reading about the health benefits of dark chocolate it definitely makes it taste a lot better.

As I began to experiment with dark chocolate, I’ll admit that the taste wasn’t that pleasant. It was bitter and sort of… gross. I’ve always given my tastebuds highly processed and factory-made foods, so of course, anything natural was gross to me.

That’s why I know 100% that once you cut the junk food from your life, you’ll be able to enjoy more and more of all the great foods the planet has to offer, including dark chocolate. It’s truly a delicious treat and a great snack with wonderful health benefits. Read more

Iron Rich Fruits For a Plant-Based Diet

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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

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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

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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

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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