EZ Melts Health Blog

Read Time: 6 minutes We’re all about enjoying treats, especially during Halloween. However, it can be hard to join in on all the spooky fun this month if you have certain dietary restrictions that keep you from grabbing the usual Halloween candy. That’s why we’ve come up with four frightfully delicious Halloween-themed recipes. Whether you have a health condition or are just looking to be more conscious of what you eat, these recipes are all treats, no tricks!   Ghostie Marshmallow Crispies (V) Love marshmallows crispy treats? Us too. Unfortunately for vegans, most marshmallow products at the store contain gelatin made with animal products. But they’re such a year-round American staple that we had to include a vegan version for them in honor of Halloween. Plus, crispy rice cereal is light on sugar per serving compared to your average chocolate or candy you get this time of year. Serves: 22-24 You’ll Need: 1/2 cup dairy-free butter spread 2 (10-ounce) bags of vegan marshmallows (check out Whole Foods or Trader Joe’s) 1 teaspoon vanilla extract 12 cups crispy rice cereal Ghost-shaped cookie cutter 1/2 cup of orange-and-black sprinkles (optional) Directions:  Grease two 9×13-inch baking pans, or one larger pan. Melt the butter in a large pot. Add the vegan marshmallows and mix gently until the marshmallows are completely melted. Add vanilla extract. Remove the pot from the heat and add the crispy rice and sprinkles (if desired). Immediately and quickly stir the mixture until it’s all evenly and thoroughly coated. Transfer the mixture to the baking pans. Place a sheet of parchment paper over the top and press gently to make the layer even in the pan. Let the crispy treats cool on your counter. Cut the crispy treats with your ghost cookie cutter. Enjoy!   Sugar-Free Cemetery Dirt Cake Ah, dirt: one of the joys of childhood. But getting to play with “dirt” and eat it too? That’s too good to be true. For a spookier setting, try this recipe and make a fun graveyard scene on top of the cake. You won’t even notice it’s sugar-free! Serves: 8-9 You’ll Need: 1 cup of butter, softened 1/4 cup unsweetened cocoa powder 1/4 cup sugar-free chocolate chips, melted 1 1/2 cups alternative confectioner’s sugar 3 tablespoons heavy whipping cream 2 teaspoons vanilla extract A tiny dash of salt Sugar-free gummy worms, sugar-free chocolate bars, sugar-free Oreo cookies…even add the Ghostie Marshmallow Crispies from the previous recipe! Directions: Preheat the oven to 350 degrees and spray a 9x13-inch baking pan with cooking spray. Mix the almond flour and coconut flour, cocoa powder, baking powder, and salt in a large bowl until evenly distributed, then set aside. Using a hand or counter mixer, cream together the sweetener alternative and butter until fluffy and light in a large bowl. Mix in eggs and heavy cream. Incorporate the dry ingredients a little at a time into the wet ingredients. Combine well. Pour chocolate cake batter into the pre-greased baking pan and bake for 25 to 30 minutes. (Let cool completely before frosting the cake.) While the cake is baking, make the sugar-free chocolate buttercream frosting. Whip the butter until fluffy and light in a second. medium bowl. Add in the remaining ingredients and continue to whip until smooth. Spread the frosting evenly over the cooled cake, then it’s time to decorate! Add square pieces of chocolate bars to the cake with sugar-free decorating icing to make headstones, add crushed sugar-free Oreos and crumble over the tops, then add sugar-free gummies, sprinkles, and whatever else you’d like, then serve.   Chocolate Crawlers on a Log (GF) If your favorite sweet treat is a chocolate peanut butter cup, try this alternative. You’ll be saving calories, sugar, and a load of preservatives that are in traditional chocolate peanut butter candies. Plus, it’s fun for kids and creepy crawly with chocolate spiders instead of ants. Serves: 4 You’ll Need: 4 stalks of celery, about 4 inches long each 8 tablespoons creamy, all-natural peanut butter 1/2 cup sugar-free or semi-sweet chocolate chips (or whatever you prefer) Directions: Cut celery into sticks and fill with peanut butter. Melt 1/4 cup of chocolate chips and spoon into a piping bag, or use a plastic sandwich bag and cut a small tip off of a corner. Place 1-3 chocolate chips onto the peanut butter for the “spiders”. Then using the melted chocolate, make little legs around each spider’s body. Serve and enjoy!   Orange-You-Glad-It’s-Halloween Cupcakes Yes, the name is super silly, but we had to add a pumpkin-themed recipe somewhere! These bright and cheery orange cupcakes are low on sugar but loaded with fiber, protein, and vitamins from the pumpkin puree and Greek yogurt, and we added carrots to boot. Top it off with a delicious cream cheese frosting and some candy corn, and you’ve got a sweet and healthier dessert you can enjoy any time of the day—not just Halloween night! Serves: 14-16 You’ll Need: 2 cups white flour 2 egg whites 1 cup canned pumpkin puree (NOT pumpkin pie mix) 1/2 cup plain or vanilla nonfat Greek yogurt 1/4 cup unsweetened vanilla almond milk 3 Tbsp coconut oil melted and cooled 1/2 cup finely shredded carrots 2 teaspoons vanilla extract ½ cup of sugar or Stevia (sugar alternative) 1 tablespoon baking powder 1 tablespoon baking soda 1 teaspoon ground cinnamon Pinch of salt Sugar-free or regular candy corn (for cream cheese frosting) 8oz block of light cream cheese, softened ¼ cup vanilla nonfat or light Greek yogurt ¼ cup maple syrup or honey 1 tsp vanilla extract Directions: Preheat oven to 350° F. Grease two medium muffin pans with non-stick cooking spray. In a large bowl, combine flour, baking powder, baking soda, cinnamon, and salt. Set aside. In a medium bowl, beat the two egg whites., then add the vanilla nonfat Greek yogurt, coconut oil, sugar or Stevia, pumpkin puree, unsweetened vanilla almond milk, vanilla extract, and shredded carrots. Mix well. Pour wet ingredients into dry ingredients. Stir until just combined to make them fluffy and moist. Do not over-mix. Pour into muffin cups. Bake for 14 minutes, then check every minute until a knife inserted in the center comes out clean. While muffins are baking, make your cream cheese frosting by combining the cream cheese, nonfat or light vanilla Greek yogurt, vanilla extract, and your choice of honey or maple syrup in a small bowl, and mix until evenly combined. Let muffins cool completely before frosting them. Frost, then add one or two candy corns to the top of each cupcake. Store in the refrigerator when not serving to prevent frosting from melting. Enjoy! Sugar-Free Supplements Halloween is the perfect time to enjoy a little bit of candy, but be sure to do so in moderation! In addition, you'd be surprised how much sugar everyday foods contain, so make sure to check nutrition labels.  If you’re looking for more ways to be health-conscious, consider taking a sugar-free vitamin supplement like EZ Melts®. It’s one of the quickest and easiest ways to support optimal health. Our vitamins are non-GMO, vegan, sugar-free and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements.

Read Time: 7 minutes    All summer we’ve been BBQing and eating as many cold and refreshing foods as possible, but as fall approaches, we’re personally looking forward to nourishing seasonal meals. Since Labor Day is coming up, we’re sharing some of our favorite late summer recipes to celebrate, but these dishes can be easily made any day you feel like it. They’re packed with nutrition, color, and are simple but elegant — for any occasion, you may be planning with your loved ones for the rest of the year. Combine them all for a memorable dinner event! Appetizer: Eggplant and Heirloom Tomato Salad (VG, V) Looking for a salad to kick off a meal with, but want something a little more filling for your first course? Try this eggplant salad made with roasted chickpeas and heirloom tomatoes, plated on top of some mixed greens. It’s packed with color and looks impressive compared to a run-of-the-mill salad. Serves: 4-5 You’ll Need: 4 cups mixed greens, rinsed 3 cups small heirloom tomatoes, cherry tomato sized or diced if regular sized 2 medium eggplants or 3-4 Japanese eggplants 1 can of chickpeas, rinsed and drained 1 lemon 1/3 cup olive oil 1/4 cup balsamic vinegar 2 tbsp olive oil, (to grill the eggplant and bake chickpeas) 2 tsp fresh dill or parsley 1 tsp paprika salt and pepper to taste Directions: Set oven to 350 F and take out a baking sheet. Drain and rinse the chickpeas and produce. Quarter cut your lemon. In a small bowl, coat chickpeas with a drizzle of olive oil (about 1 tbsp), a pinch of salt and pepper, 1 tsp paprika, and a squeeze of lemon juice. Mix well, then pour onto a lined baking sheet. Bake chickpeas for 12 minutes while doing other prep. Slice your eggplant into thin planks. To do so, cut in half lengthwise, then continue to make long slices lengthwise. Lightly drizzle olive oil (about 1 tbsp), salt, and pepper to taste on both sides. Use a grill or a pan on medium-high heat and once heated, place the eggplant slices. Cook for approximately 1-2 minutes on each side. Charred grill lines are preferable for taste and plating. Slice your tomatoes in half and divide between serving plates. Add eggplant, roasted chickpeas, and another squeeze of lemon juice to each plate. In a separate small bowl, mix the olive oil and balsamic vinegar and drizzle on the salad. Season with salt and pepper, sprinkle on dill and/or parsley, and serve.   Side Dish: Squash and Bacon Casserole (VG optional) Squash is highly underrated. Whether you use acorn, pumpkin, or butternut, this recipe will satisfy as a side dish, or on its own! Moving away from the summer seasonals like zucchini and yellow squash, the savory-sweetness of butternut is versatile and is kicked up a notch with cheese and bacon. This dish can also be made vegetarian! Just sub out the bacon for plant-based ground sausage. Serves: 6-8 You’ll Need: 1 package of thick-cut maple bacon (or ½ lb ground plant-based sausage/pork sausage) 1 medium butternut squash, peeled, seeded, and cut into 1" pieces 1 cup fresh shredded mozzarella 1 cup shredded cheddar or jack cheese ½ cup breadcrumbs 2 cups of chopped kale (1 bunch) 2 cloves garlic, sliced or diced 2 tbsp fresh sage. minced 2 tbsp fresh thyme, minced 1 tbsp dried parsley 1 tbsp extra-virgin olive oil Salt and pepper to taste Directions: Preheat oven to 400° and coat a rectangular baking dish with nonstick baking spray. Cut the butternut squash into four pieces, then peel each piece and cut into medium cubes. Set aside. Add squash, kale, garlic, sage, and thyme with a drizzle of olive oil, and salt and pepper to taste.  Toss to combine and pour into an even layer in a pre-greased baking dish. In a skillet over medium heat, cook bacon until crisp, about 5 minutes. Cut cooked bacon into cubes (Or add crumbled sausage, precooked according to package directions, or 7 minutes for pork sausage). Sprinkle meat over the casserole top evenly. Bake casserole for about 25 minutes, checking intermittently. Top casserole with 2 cups of cheese in an even layer. In a small bowl, mix breadcrumbs, dried parsley, and 1 tbsp olive oil, then top the casserole with it. Continue to bake until breadcrumbs are golden brown, and the squash is soft, testing with a knife, 10 to 15 minutes. Serve and enjoy!   Main: One-Pan Spicy Sesame Maple Salmon with Brussels and Apples This dish has everything: healthy protein and omega-3s, savory veggies, sweetness from the seasonal apples, and salmon with a spicy zing, all on one sheet pan. Minimal mess and minimal stress. The presentation looks impressive, and you can serve on the table right from the pan. Serves: 4 You’ll Need: 1 ½ pounds of fresh (not frozen) Atlantic salmon, cut into four filets 1 tbsp toasted sesame oil 1 cup reduced-sodium soy sauce 1 cup of maple syrup 1 tbsp cayenne pepper 1 tablespoon grated fresh ginger 1 lemon 2 cups fresh Brussels sprouts, cut in halves 1 medium apple, diced 3 garlic cloves, sliced thinly 2 tsp fresh sage, minced 1 tsp rosemary, minced 1-2 tbsps. olive oil Salt and pepper to taste Sesame seeds Directions: Preheat the oven to 425 degrees F and coat a large baking sheet with spray or aluminum foil (we like foil because it makes cleaning the pan a lot easier). In a large bowl, whisk the toasted sesame oil, soy sauce, maple syrup, fresh ginger, cayenne pepper, and a squeeze from a quarter lemon. Rinse and pat salmon dry then cut into 4 even filets widthwise. Set filets, skin side up, into the large bowl with the sesame maple marinade. Cover and refrigerate for up to 24 hours, but at least 1 hour. Rinse all produce. Dice apple, half Brussels sprouts, and slice garlic cloves. Mince fresh sage and rosemary. Place Brussels sprouts and apples in a second mixing bowl, coat with olive oil, mix in the garlic and sprinkle in salt and pepper to taste. Sprinkle in sage and rosemary. Toss to coat evenly, then pour onto a baking sheet, leaving room in the middle for salmon filets. Bake veggies in the oven for 15-20 minutes, then take out. Place salmon filets in the middle of the same baking sheet, then put the salmon and veggies back in the oven until the salmon is just cooked through and slightly firm, about 10-15 minutes more. Serve and enjoy!    Dessert: No-Bake Cranberry Cheesecake-in-a-Jar If you’re tired of the same plain cranberry sauce served at every fall function, or it’s still a little too warm out on Labor Day, try these mini cranberry cheesecake jars. They’re a unique spin on the typical cranberry side dish. You can serve them in small mason jars OR make them in a pie pan…but no baking is necessary! It’s easy, relatively light, and doesn’t require the heat of a stove. What’s not to love? Serves: 10 You’ll Need: 2 cans cranberry sauce (whole cranberries) 2 cups full-fat cream cheese (blocks not whipped) 1 cup sugar 1 1/2 cups full fat sour cream or Greek yogurt 1 1/2 cups of heavy whipping cream 1/2 tsp vanilla extract 1/4 tsp salt (for graham cracker crust) 1 ½ cups finely ground graham cracker crumbs ⅓ cup white sugar 6 tablespoons unsalted butter, melted Directions: Lay out 8-10 small mason jars (4oz). Crush graham crackers into crumbs in a large mixing bowl. Add sugar, melted butter, and cinnamon to a second bowl, and blend. Add graham cracker crumbs and mix well. Press graham cracker mixture into the bottom of the jars OR a 9-inch pie pan. In a third mixing bowl, beat together the softened cream cheese bricks, sour cream or Greek yogurt, sugar substitute, vanilla extract, and a pinch of salt. Add the cold heavy whipping cream into the cheesecake mixture slowly and whip until light and fluffy, 5 minutes. Spoon the cheesecake filling into the mason jars, halfway up, on top of the graham crust. Mix the canned cranberries well, then add them to the mason jars. Chill in the fridge for at least 1 hour before serving. Enjoy!

Read Time: 5 minutes   If you're looking for cheap and healthy protein-rich meals that you can make ahead, look no further! In this blog post, we will share five of our favorite recipes for meal preps that are both affordable and nutritious.  Protein is an essential nutrient for so many different bodily functions, including healthy muscle mass, brain function, and building your body’s tissue, so it's important to include plenty in your diet. These recipes are all packed with protein and flavor, so you'll be sure to enjoy them! Spicy Honey Garlic Chicken Thighs The first protein-rich recipe is our Honey Garlic Chicken. This dish is made with chicken thighs, which are a great source of protein and very affordable. The honey and garlic give the chicken a delicious sweet and zesty flavor. Add steamed brown rice and your favorite veggies as sides, and you have an easy-prep dinner.  You’ll Need:  4-5 boneless skinless chicken thighs 1/4 cup white flour 1/4 cup honey  2 tbsp low-sodium soy sauce or Bragg’s aminos 3 garlic cloves, minced or pressed 1 tsp paprika 1 tsp garlic powder 1 tsp onion powder 1 tsp cayenne pepper (optional) Salt and pepper to taste Chopped parsley for garnish   Directions: Preheat the oven to 375 F. Take the skin off the chicken thighs if you don’t have a skinless option. Mix flour, garlic powder, onion powder, paprika, and cayenne pepper in a medium bowl. Coat the chicken thighs evenly on both sides. Season with salt and pepper, then place the thighs in a greased, oven-safe baking dish. Mix honey, soy sauce, or Bragg’s aminos, and minced garlic cloves in a separate bowl, then pour over the chicken. Turn each thigh over if needed to coat evenly. Cover the top with foil and bake for around 25 minutes, then take the foil off and continue baking for another 20 minutes. Top with fresh parsley, serve with veggies and rice, and enjoy! We like mashed sweet potatoes with brown sugar, butter, and steamed brown rice as sides. One-Pan Salmon Teriyaki & Bok Choy  Next up is our Salmon Teriyaki Bowl. Salmon is an excellent source of protein and omega-three fatty acids, making it a great choice for meat-eaters and pescatarians alike, while crunchy, crisp Bok choy is a popular Chinese cabbage full of vitamin C. This recipe also includes brown rice, so you'll get plenty of complex carbs and fiber as well. You’ll Need: 1 lb of farm-raised salmon cut into 2-3 pieces  4-6 baby Bok choy, cut into two halves lengthwise ¼ cup scallions (green onions), chopped fine ½ cup maple syrup ½ cup soy sauce (or Bragg’s aminos) 3-4 garlic cloves, minced 1 tsp sesame oil 1 tbsp cornstarch 1 tbsp fresh grated ginger OR 1 tbsp ginger powder 1 tbsp rice vinegar 1-2 tsp olive oil Sesame seeds for garnish Directions: Preheat the oven to 375 F. Mix the soy sauce or Bragg’s, rice vinegar, garlic, ginger, and sesame oil. Marinate salmon in the bowl, coating evenly, for 1 hour — overnight max ahead of time.  Toss the sliced baby Bok choy with olive oil on a nonstick or lined large baking sheet and toss with olive oil directly on the sheet. Take salmon out of the fridge and carefully place pieces around Bok choy so that it is one even layer. Bake the salmon in the oven for about 17-20 minutes, or until the bulbs of the Bok choy are tender and slightly brown and crispy. Once the Bok choy is done, use tongs to remove it from the sheet pan and set it aside.  Turn the broiler on high and place salmon under the broiler for 1-2 minutes until cooked through and slightly crisp on top. It happens very quickly, so watch closely. Remove sheet pan from the oven. Place the Bok choy back on the pan with the salmon. Garnish with thinly sliced scallions and sesame seeds. Serve with steamed brown rice or jasmine rice and enjoy!  Chili Lime Chickpeas For the veg-lovers out there, we’re sharing our super simple Chili Lime Chickpeas recipe. This dish is vegan and packed with protein. The chickpeas are roasted in a chili lime sauce, giving them a zesty flavor that goes great with rice or quinoa. You’ll Need: Chili Lime Sauce 1 garlic clove, minced 1/3 cup olive oil 1-2 tbsp white wine vinegar 1 tbsp lime juice 2 tsp chili powder ½ tsp cayenne pepper (optional) 1/2 tsp cumin Salt and pepper to taste  Chickpea Bowl 2 cups cooked/roasted chickpeas 1/2 red onion, finely diced 1 tomato, diced (about 3/4 cup) 1/3 cup cilantro, minced 3/4 cup cooked quinoa Salt and pepper to taste Directions:  Set oven to 325 F. Rinse and drain chickpeas. Bake chickpeas with a drizzle of olive oil on a lined sheet pan for 10-12 minutes, until slightly golden brown. Place in a large bowl. Cook quinoa according to package directions. Dice tomato and red onion, mince the cilantro and add to the bowl with chickpeas. Mix well with a large spoon.  Mix all the ingredients in a small bowl for the chili lime dressing. Pour the dressing into the large bowl over the chickpeas and let it sit for 15 minutes before serving.  Spoon into medium bowls and serve with a cilantro garnish and a lime wedge if desired. You can also add ½ cup of salad greens to each bowl, then spoon chickpeas over it for an extra filling, eye-catching dish. Enjoy!  We hope you love these recipes as much as we do. If you're looking for more healthy, delicious meal prep ideas, be sure to check out our other blog posts. Happy cooking!

Read Time: 3 minutes  Summer is flying by! It’s going to be fall in a month, which means it's officially going to be flu season. Are you prepared?  One of the best ways to protect yourself against the flu besides getting the flu shot is to boost your immune system with vitamins and minerals. Many different foods are rich sources of immune-boosting nutrition. We’ve compiled a list of our seven favorites.  These foods have tons of antioxidants and other nutrients that will help keep you healthy during flu season, so stock up on these superfoods and stay healthy all fall and winter. Garlic This pungent little bulb is not only great for adding flavor to your cooking, but it's also a powerful natural antibiotic, which promotes a strong immune system response.  Garlic also has antiviral properties that can support your immune system when it is fending off the flu virus. In addition, it contains compounds like allicin and sulfides, which fight viruses and bacteria. Green Tea  Green tea is rich in antioxidants, which can help protect cells from damage caused by free radicals. Green tea also has antiviral properties that may help fight the flu virus, and it’s also a great source of polyphenols, which have anti-inflammatory properties. Plus, you can’t beat a warm cup of tea on a chilly fall day. Ginger People have used ginger as a natural remedy for nausea and vomiting for centuries, but this spicy, warm root is also believed to have anti-inflammatory properties that can help reduce flu symptoms. Turmeric Turmeric is a beautiful golden-colored spice that is known for its anti-inflammatory properties. It can also help boost the immune system and fight off infection. Try using it in soup or a golden milk latte, and you’ll never want to be without this sunshine-colored spice again! Spinach  Spinach is an excellent source of vitamins A and C, essential for a robust immune system. Vitamin A helps to protect against infection, while vitamin C is a powerful antioxidant that boosts immunity. Vitamin C also enhances your body’s absorption of iron. Oranges  Oranges are rich in vitamin C, essential for a powerful immune system. Vitamin C helps to protect cells from damage and aids in producing white blood cells, which are key in fighting infections and boosting your immune system due to its natural antibiotic properties. In addition, vitamin C can help reduce the severity of cold symptoms while you are sick. Yogurt Yogurt contains beneficial probiotic bacteria that help support the immune system. Probiotics are also helpful in maintaining a healthy digestive system, which is essential for overall health. In addition, yogurt is a fantastic source of calcium— known to activate your immune system’s cells. __ So, there you have it – our list of the best foods to boost your immunity during flu season! Be sure to stock up on these superfoods and go one step further with a cost-effective, easy daily routine—we’re talking about vitamin supplements. Make sure you choose a brand that cares about what they put into their supplements as much as you care about what goes into your body! EZ Melts supplements are all zero-sugar, vegan, gluten-free, and non-GMO, so you know that you are getting effective supplements that won’t cause you harm. Try our Essential Immune Bundle, and join our subscription service to get 30% off your first order for a limited time.

Read Time: 3 minutes Nutrition is one of the biggest influencing factors on our health and wellbeing, so it’s probably why people are always trying to modify their diets to meet their wellness goals. Living gluten-free is becoming increasingly popular in mainstream culture, with celebrities and health influencers alike touting its many benefits. However, a gluten-free diet for people with certain health conditions like Celiac’s Disease is not a choice; it’s mandatory.  It’s hard to know fact from fiction surrounding gluten with so much information circulating out there, so let’s break down some common gluten-free facts and myths. Gluten-Free Diet Myths and Facts Gluten is Bad. Myth. Gluten isn’t bad or good. It’s simply a protein found in wheat, barley, and rye grains. Our bodies don’t have the enzymes needed to metabolize the proteins in gluten completely.  But good news: our immune system can help with that, and unprocessed gluten ends up in the small intestines on its way out. You Can Lose A Lot of Weight By Going Gluten-Free. Myth. There is such a wide spectrum of nutrient-dense and nutrient-void foods that it’s possible to lose OR gain weight if you go gluten-free, depending on pre-existing medical conditions and/or food choices. Many gluten-free foods are higher in fat and carbs while being low in fiber and whole grains, and the latter are needed for metabolism and digestion.  A Gluten Allergy Is the Same as a Gluten Sensitivity. Myth. There is actually no such thing as a gluten allergy. A gluten sensitivity, or gluten intolerance, is a non-celiac gluten sensitivity (NCGS).  With NCGS you may feel sick or bloated. Someone with Celiac’s who eats gluten can negatively impact their health in the long run. If You Suffer From a Wheat Allergy You Must Follow a Gluten-Free Diet. Myth. A wheat allergy doesn’t equal a gluten allergy as well. Gluten is a protein found in wheat. Gluten-free foods are often made with wheat, and some foods that are labeled wheat-free contain gluten. If you have either a wheat allergy or gluten sensitivity, make sure you learn how to read the label.  If You’re Allergic to Wheat and Eat It, It Can Result in a Severe Reaction. Fact. Consuming gluten won’t cause an immediate life-threatening reaction in people with gluten intolerance or Celiac’s. However, eating wheat with a wheat allergy CAN definitely result in a severe reaction, as any food allergy can do.  Gluten is Only Found in Wheat. Myth. People think that gluten is only found in wheat, but it is a binding protein found in rye and barley as well.  A Gluten-Free Diet Can Help With Diabetes Management. Fact/Myth. The jury is out on this one. Foods with heavy carbohydrates create a glucose imbalance in people with diabetes.  Avoiding gluten doesn’t necessarily help manage diabetes. While gluten is found in products with carbohydrates, gluten itself does not affect blood glucose levels. For example, there are sauces, cooking ingredients, soups, and other sources low on carbs that contain gluten.  Other studies suggest that there could be a link between diabetes and a diet high in gluten. It’s always best to consult a medical professional before starting a new diet, especially when you have pre-existing health conditions. Gluten-Free Supplements EZ Melts supplements fit your diet and lifestyle, regardless of whether you eat gluten or not. Our vitamins are gluten-free, non-GMO, vegan, sugar-free, and free from the nine most common allergens. We make it EZ to get the nutrition you need with our fast-melting supplements! 

Read Time: 5 minutes It seems like we just celebrated all the fall and winter holidays yesterday, and here comes another sweets-packed day right around the corner.  Easter is chock-full of bunnies, colored eggs, and candy galore. However, if you are on a keto diet or can’t eat sugar, it can be hard to partake in the festivities if you can’t celebrate with all the yummy pastel treats. That’s why we curated three shareable, sugar-free and keto dessert recipes that will delight every sweet tooth at your table. Enjoy and tag us in your food pics so we can see all your creations.   Keto Chocolate PB Eggs Inspired by the iconic combination of peanut butter and chocolate, these indulgent eggs are keto with just around 7g of carbs, still sweet while remaining low in sugar, and can be made vegan. Just a few simple steps and you’ll be serving up a new favorite.  You’ll Need: 1 egg-shaped silicone mold Peanut Butter Filling 4 tbsp unsalted butter or coconut butter 3/4 cup powdered erythritol allulose 1 cup unsweetened salted peanut butter (or other type of butter you prefer) 1 tbsp coconut oil A pinch of kosher salt to taste Chocolate Coating 1 cup dark chocolate 2-3 tsp coconut oil as needed Makes: Approximately 20 eggs Instructions: Blend the first six ingredients with an electric mixer until smooth. Mix in coconut flour and stir chocolate chips in. Press into Easter egg mold or shape by hand and lay on a parchment-lined baking sheet. Freeze for 30 minutes-1 hour. Melt chocolate and butter, then stir (it should be smooth). Pour in about 2 tsp. of chocolate into Easter egg mold, then insert egg and cover with more chocolate. If you don’t have an egg mold, dip the eggs into melted chocolate. Remove with a fork, and place onto a parchment-lined baking sheet. If you wish, you can also add sugar-free icing designs on the eggs after you take them out of the mold. Refrigerate until chocolate is hardened. Serve straight out of the fridge!   Keto Lavender Lemon Shortbread Cookies Shortbread cookies are a perfect treat year-round. Their crumbly, buttery texture is hard to beat, and they pair perfectly with tea or coffee after an Easter dinner feast. These cookies are keto with only about 2g of net carbs per cookie. We also added a little spring zest to the recipe with culinary lavender and lemon. Roll out, cut into traditional rectangles or circles, or use any shape cookie cutter—the possibilities are endless. You’ll Need: ½ cup salted softened butter ¼ cup granulated sweetener of choice ¾ cup coconut flour 1 teaspoon vanilla extract ¼ cup dried culinary lavender 1 tbsp fresh lemon juice (we like Meyer lemons for an even sweeter taste) Makes: Approximately 10-12 cookies Instructions: Blend butter and sweetener in a bowl until smooth. Stir in the flour and vanilla extract. Mix until combined well. Let the dough rest on the counter for 5-10 minutes for the signature crumble and texture of shortbread. Form the dough into a ball and cover. Chill the dough for 30 minutes. Shape the dough into ¼” thick cookies by rolling the dough out between 2 pieces of parchment paper. Cut cookies with a cookie cutter or knife. Place on a lined cookie sheet and bake for 8-10 minutes at 325°F. Let it cool and enjoy!   No-Bake Carrot Cake Bites with Cream Cheese Icing A bite-sized dessert to make the Easter Bunny proud! Not only are they full of protein, but they are keto-friendly and have a sugar-free cream cheese coating. With around 2g net carbs per treat, how can you not be hoppy—we mean, happy—with such a delicious, satisfying twist on a classic carrot cake? You’ll Need: For Carrot Cake Bites 1 cup raw cashews (optional) 1 cup raw walnuts (optional) 3/4 cup pitted Medjool dates (about 8 large dates) 3/4 cup shredded carrots 1/2 tsp ground ginger 1/2 tsp allspice  2 - 3 tbsp coconut flour * 1 ½ tsp cinnamon 1/3 cup raisins (optional) 1/4 cup unsweetened shredded coconut for rolling after frosting For Sugar-Free Frosting 2 tbsp light cream 1 tbsp softened cream cheese 1 tsp softened unsalted butter 1/4 cup powdered monk fruit or erythritol sweetener Makes: ~10-12 bites Instructions: In a food processor, blend pitted Medjool dates, cashews and walnuts, until smooth. Add 2 tbsp of coconut flour*, spices, and 1/2 cup of shredded carrots. Blend again until the mixture forms a gooey dough. If the dough is still very wet and not forming, add more coconut flour, 1 tablespoon at a time. Add raisins and the rest of the shredded carrots, blend. Place the mix in the fridge for 30 minutes to chill. Wet hands to prevent the mix from sticking and roll the mix into balls (enough to bite into once or twice). Place on a parchment-lined baking sheet. Make frosting with light cream, softened cream cheese, softened unsalted butter, and your choice of sweetener. Use a mixer and blend until smooth. Pour shredded coconut onto a small plate. Using two spoons, dip each ball into icing then roll in coconut. Place them back on a lined baking sheet. Put back in the refrigerator for another 20-35 minutes (until icing is set). Serve and enjoy right out of the fridge! Want More? Looking for more sugar-free alternatives to nutrition? Check out our sugar-free, non-GMO, vegan, keto-friendly, and gluten-free supplements today. We make it EZ to get your daily nutrition. Thank you for being a part of the EZ Melts community.  ___ Written by Annie-Eliza Stevens

Read Time: 3 minutes The health and wellness market is booming now more than ever, and there are a lot of buzzwords that brands throw around in advertising that can be misleading. If you’re buying these products and reading this you’re probably health-conscious, so it’s important to make sure that what you are putting in your body is helping, not hurting. EZ Melts is committed to transparency and education on health and wellness and we often focus our blog on information surrounding some of these buzzwords.  Non-GMO is one of these popular phrases that is often found stamped on product labels, but what is it? All About GMOs—and Why You Should Care GMOs are genetically modified organisms that have been manipulated in laboratories to produce plants that can withstand chemicals like insecticides and herbicides. With this comes mutated DNA strands, creating animal, plant, virus and bacteria genes that do not naturally exist. In addition, the safety of consuming GMOs is not adequately studied, which means we have no idea what effect this might have on our health and the environment in the long run. In many countries, it is mandatory for products containing GMOs to be labeled, however Canada and the US do not have equivalent regulations. In 2018, the US mandated that by 2022, some products are required to be labeled, but the effectiveness of this mandate isn’t yet known. The US sells A LOT of packaged foods and health products and most of these contain corn, soy, canola, and sugar beet, which are grown in the US using GMOs. Animal products are affected too, as our livestock is typically fed genetically modified feed. So what’s the good news? There are companies, like EZ Melts, who care about what goes into their products and keep everything GMO-free for both people and the environment. First step in finding non-GMO products? Know which crops and animal products are at a high risk for being grown and made using GMOs. According to the Non-GMO Project, there are crops that are produced at high-risk and low-risk of containing GMOs. Here is the list of some things that could be ingredients in your food, beverages, and even health products, like supplements: High-Risk Crops for GMOs Alfalfa Canola Corn Cotton Papaya Soy Sugar beet Squash Animal products Microbes and enzymes Potato Further Products Made Out of High-Risk Crops Amino acids Alcohol Aspartame ascorbic acid sodium ascorbate Citric acid Sodium citrate Ethanol Flavorings High-fructose corn syrup Hydrolyzed vegetable protein Lactic acid Maltodextrins Molasses Monosodium glutamate (MSG) Sucrose Textured vegetable protein (TVP) Xanthan gum Vitamin supplements Vinegar Yeast products  The EZ Melts Non-GMO Promise  If you’re considering going GMO-free, but still want to take supplements to support your well-being, try EZ Melts. Our melts dissolve quickly on the tongue, making it EZ to get the nutrition you need. We ensure that our vitamins are non-GMO, vegan, gluten-free, and free of harmful chemical additives and sweeteners. Just check out our ingredients listed on each bottle and feel better knowing you are supporting your best health without consuming GMOs. Thanks for being a part of our community!  ___ Written by Annie-Eliza Stevens

Read time: 3 minutes Vitamin deficits have many causes. They can be due to environmental factors, health conditions (like anemia), medication, pregnancy, age, gender, social factors and education surrounding nutrition, taking the wrong types of supplements, or even taking supplements that are not shelved properly. Another huge factor is the type of diet you are on. Vegans are especially vulnerable to vitamin deficiencies, because much of the average person’s nutrients come from animal products. This is compounded by the fact that many vitamin supplements aren’t vegan, so it’s harder for people on this diet to maintain optimal health. The first thing you can do is make sure you consult your medical provider to ensure you are bridging the gaps and take quality, vegan-friendly supplements that fit your lifestyle. Here are five nutrient deficits that are common amongst vegans. It’s important to supplement these if you notice you are not meeting the requirements. Vitamin B-12  B-12 is incredibly important—you need it to live and replicate DNA, among many other things. It’s easy to lack the proper intake of this B vitamin, especially if you are vegan or vegetarian. This is because B-12 is found in animal products, like eggs, dairy, meat, etc. The only consumable plant B-12 is found in is some edible mushroom and algae species. So, if you are a vegan or even vegetarian eating minimal animal products, it is very likely you are deficient. Preformed Vitamin A (Retinol) Also known as retinol, preformed vitamin A is found in a lot of animal products like dairy, meat, and eggs. Vegans should be extra mindful of incorporating pre-formed vitamin A in their supplement routine, as it is essential for a healthy skeletal system, mucus membranes, skin, and eye health. Iron Iron is a mineral important for physical endurance, strength, and vitality. Iron is essential for blood to carry oxygen through your body. It’s also necessary to create blood cells in general, hence why a shortage of iron = higher risk of conditions like anemia. Most people get it through meat products, but iron is abundant in certain vegetables as well. It’s important for vegans to look for iron-rich foods and supplements due to the fact that most Americans get the majority of iron from animal products. Zinc Zinc is a mineral that is essential for a strong immune system, fast wound-healing, and childhood development. The human body doesn’t store zinc, so you have to get a daily recommended amount through food and supplements sources. Vegans need to make it a point to get enough zinc, because the majority of people who eat meat consume it via animal products. Calcium + Vitamin D3 Calcium is widely known as being associated with bone growth and strength, as well as connection with protecting against osteoporosis and brittle bones in old age. Many vegans need to take a calcium supplement due to dairy products being the popular source. Take a calcium supplement with a vitamin D3 supplement to help your body absorb it better, as a D3 deficiency will render any calcium supplement ineffective. Easy-to-Digest Vegan Vitamins Solid, chalky horse pills or large gel capsules can take a toll on your stomach and take longer to absorb. It’s important to find the right vegan-friendly supplement if you are looking to bridge nutrition gaps in your diet. Try our vegan EZ Melts multivitamin or any vitamin from the list above. They melt quickly on the tongue, making it EZ to get the nutrition you need. In addition, we ensure that our vitamins are non-GMO, gluten free, and free of harmful or excess chemical additives and sweeteners. Just check out our ingredients listed on the bottle, and feel better knowing you are supporting your best health. Thanks for being a part of our community!  ___ Written by Annie-Eliza Stevens

Read time: 2 minutes Have a sweet tooth? Then the information here should be interesting to you.  When we think of vitamin supplements, we think of healthy habits and improved wellness. However, there are a ton of supplements out there with a lot more sugar than you would imagine, especially when it comes to many chewable and meltable vitamins. Below is a chart on all the amounts of sugar in your favorite treats compared to the amount of sugar in some supplements. It’s an eye opener!  Typical Amounts of Sugar Per Serving In… Energy Drinks: 30-50g Chocolate Bar: 17g Ice Cream: 14-20g Sugar Cookie: 9g Sweetened Cereal: 13-20g Orange Juice: 34-50g A Slice of Cake: 70-85g Cola: 44-50g Gummy Vitamins: 2-8g per gummy!   The Low Down on Sugar Everything should be in moderation, but sugar takes the cake (pun intended) when it comes to reasons to stay away as much as possible. Too much sugar can cause weight gain, bloating, diabetes, an increased risk for heart disease, poor skin health, increased risk for depression, and even an increased risk for cancer.  Adults should have no more than 30g of sugar daily, but minimizing it as much as you can is the best route to better wellness.  Do Research Before You Buy Best way to pick the right supplement? Research ahead of time.  There is a growing shift away from chemical and artificial ingredients in the nutraceutical industry and EZ Melts is proud to be a part of that movement.  We ensure that our vitamins are non-GMO, vegan, gluten free, and free of harmful or excess chemical additives and sweeteners.  The EZ Melts Promise Try our EZ Melts supplements for their customer-approved, all natural flavor, and their non-GMO and vegan promise. They melt quickly on the tongue, making it EZ to get the nutrition you need! Best part? We don’t add any harmful chemicals or excess sugar. Just check out our ingredients listed on the bottle and feel better knowing you are actually supporting your best health. Thanks for being a part of our community!  ___ Written by Annie-Eliza Stevens

Read time: 3 minutes Food allergies are much more common than you would think. According to the Asthma and Allergy Foundation of America, about 32 million people in the United States have serious food allergies. When Congress passed the Food Allergen Labeling Act of 2004, 8 of the most common allergens were named and they stated that brands must label accordingly if any of these Big 8 are or could have been in contact with the product. In 2021, sesame was added to the list to total 9 of the largest food allergens. Here they are in no particular order and how common they are.   The 9 Major Food Allergens PeanutsPeanuts are the second most common allergen for adults in the United States. About 3 million Americans are currently diagnosed with a moderate to severe peanut allergy. Only about 20% of children outgrow a peanut allergy over time, and it can cause serious or life-threatening symptoms, so it is important to diagnose early on. While peanuts are not the same as tree nuts (technically they are legumes), they are considered a nut allergy.ShellfishIn adults, shellfish ranks as the #1 allergen currently. Approximately 2% of the population has a shellfish allergy, and it is most often a lifelong condition. There are two categories of shellfish: crustaceans and bivalves or mollusks. Allergies to crustaceans such as shrimp or crabs are more common, however it is possible to be allergic to both types.FishNot to be confused with shellfish, fish allergies affect 1% of the United States population. Salmon, tuna, catfish, and cod are the most common types of fish to which people report having allergic reactions. Interestingly enough, about 40% of people have their first allergic reaction to fish in adulthood, not childhood.MilkMilk is the most common allergy found in children, followed closely by peanut and egg products. In fact, it affects about 2-3% of children under the age of 3. An allergy to milk is often confused with a digestive condition called lactose intolerance, but is actually very different. Like many food allergies, it can go away or lessen, but often is a lifelong condition.EggsAllergies to hen’s eggs is the second most common food allergy in children and infants. Unfortunately, as many as 2% of children in the United States are allergic. While it does show that about 70% of children grow out of this allergy by age 16, it is still a serious condition and can last a lifetime.Tree NutsTree Nuts, including almonds, walnuts, hazelnuts, and more, are a common allergen. About .5% to 1% of adults have a severe tree nut allergy. About 30% of adults who have a peanut allergy also have a tree nut allergy, and it is common to be allergic to some types and still be able to consume others. A doctor should be able to help determine this.WheatAllergies to consuming wheat or inhaling wheat flour is common and as wheat is a large staple of the American diet, it is one that many with this allergy have to be extremely cautious about. Wheat allergy is sometimes mistaken for celiac’s disease, which does affect one’s ability to consume it, but with celiac’s, it is due to gluten, which is found in wheat. Up to 1% of the US population has a wheat allergy, and while children display symptoms, about 65% of children’s immune systems resolve this by age 12.SoybeansWhile soybeans are the least common allergen, they still affect about .3% of the general population, both children and adults. As soy is in many vegan, vegetarian, grain, and baby food products, it is one that needs to be looked out for when buying food. Soy allergies are often outgrown as children reach adulthood, but it can be a lifelong condition.SesameSesame is the most recent addition to the Big Allergens list—just added in April 2021 by the FDA—and for good reason. About 1.5 million Americans may have an undiagnosed allergy to sesame seeds and its related products, and about 1.1 million adults and children currently have a severe allergy.The EZ Melts DifferenceUnlike many major vitamin brands, EZ Melts supplements are free from the Big 9 Allergens, harmful toxic ingredients, artificial flavors, and GMOs. We carefully source our ingredients to deliver the highest standard of quality, so you won’t have to wonder what’s going into your body. Try us out and see the EZ Melts difference! ___Written by Annie-Eliza Stevens

As we’ve said before, not all supplements in the nutraceutical industry are created equal, and some can even be harmful to your health!  In part this is due to the fact that the FDA does not regulate supplements as strictly as pharmaceuticals because they are technically considered drugs [1]. While this doesn’t mean supplement companies can say anything under the sun, it does mean that some companies take the easy route. Often, to reduce production costs, companies will include cheaper ingredients and fillers that aren’t effective, or can even harm you! Ingredients Matter for Bioavailability At best, supplements like these are simply not absorbed by your body. Take vitamin B-12 for example. While a supplement may include the B-12 listed, the form it was sourced from is critical! Most supplement companies will use the form of B-12 called cyanocobalamin because it is cheaper and has a longer shelf life. Unfortunately, it also has to be converted by the body into methylcobalamin, and often, our bodies fail to do so with this type of supplement. Methylcobalamin (the form we use in our B-12 supplements) is recommended over the less effective cyanocobalamin by many studies for its superiority and bioavailability [2]. Bioavailability simply means the availability of a vitamin or mineral to be metabolized and absorbed by the body. There are some ingredients and forms of vitamins that bodies can process better! Harmful Ingredients in Supplements We’ve mentioned a few toxins to note when choosing a vitamin, but it’s worth listing again, for safety’s sake. Be on the lookout for: Artificial flavoring, which has been linked to diabetes [3] GMO products such as corn starch and gelatin from unknown sources [3] Chemically engineered food coloring such as red 40 and blue 2 [4] Titanium dioxide, found in things like makeup and even paint! It’s linked to harming lung health [5] Talc or magnesium silicate, which is a carcinogen and linked to stomach cancer [6] Thankfully, there are supplements using ethical and safe ingredients Why take a vitamin if it doesn’t work? You might feel more at ease taking a supplement, any supplement, if you don’t know that there are a lot of companies out there that will use less effective ingredients. The supplements you are spending money on could just be a placebo effect on your anxiety if you aren’t actually able to absorb the nutrients, or worse--if you’re actually harming your body! The EZ Melts Promise Try our EZ Melts supplements for their customer-approved, all natural flavor, and their non-GMO and vegan promise. They melt quickly on the tongue, making it EZ to get the nutrition you need! Best part? We don’t add any harmful chemicals or artificial ingredients. Just check out our ingredients listed on the bottle, and feel better knowing you are actually supporting your best health. Thanks for being a part of our community! Sources https://www.cancer.org/treatment/treatments-and-side-effects/complementary-and-alternative-medicine/dietary-supplements/fda-regulations.html https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5312744/ https://www.medicaldaily.com/flintstones-vitamins-contain-artificial-sweeteners-and-gmo-products-fresh-fruits-and-veggies-are https://healthfully.com/the-side-effects-of-artificial-food-coloring-7764602.html https://pubmed.ncbi.nlm.nih.gov/24378593/ https://science.sciencemag.org/content/173/4002/1141.long ___ Written by Annie-Eliza Stevens