EZ Melts Health Blog

Read Time: 5 minutes It's that time of year again! As we say farewell to 2022, many of us look forward to sharing holiday memories with loved ones. It's time for gingerbread houses, candy canes, and cookies. But if you prefer lighter fare, those sugary treats can be a real nutrition-buster. As always, we're here to help you have a happy holiday, no matter what your menu looks like. We have five healthier Christmas recipes that are just as delicious as the originals you know and love. So go ahead and indulge—it's our gift to you!   Everyone's Eggnog This classic holiday beverage doesn't have to be loaded with sugar and calories. Our lighter version uses skim milk and low-fat yogurt, and it's still super creamy and delicious. If you're feeling spicy, add in 1/2 cup of white rum or vanilla vodka for the adults. Serves: 8-10 Ingredients: 3 cups low-fat milk or milk alternative (creamier is better, think coconut) 2 tablespoons sugar 1/4 teaspoon ground nutmeg 1/8 teaspoon ground cinnamon 1 teaspoon vanilla extract 1/2 cup low-fat yogurt 1/4 cup egg substitute or 2 egg whites 1/2 white rum or vanilla vodka (optional) Directions: In a small saucepan, heat milk over medium heat until steaming. Add sugar, nutmeg, and cinnamon; stir until sugar is dissolved. Remove from heat. Stir in yogurt and egg substitute until well blended. Add vanilla extract. Top with a sprinkle of allspice or cinnamon if desired. Pour into glasses and serve immediately.   Quintessential Quinoa Stuffing Give traditional stuffing a healthy makeover with this quinoa stuffing recipe. Quinoa is packed with protein and fiber, making it a filling, and satisfying option for your holiday feast. This recipe also includes tons of veggies like celery, onions, and mushrooms, so you can feel good about what you're eating. Serves: 8-10 Ingredients: 2 cups quinoa 2 cups vegetable broth 1/2 onion, diced 1 celery stalk, diced 1/4 cup dried cranberries or craisins 1/4 cup chopped fresh parsley 3 tablespoons olive oil, divided 2 cloves garlic, minced 8 oz button mushrooms, diced small (about 2 cups) 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper Directions: Preheat oven to 350 degrees F (175 degrees C). Grease a 9x13-inch baking dish. In a large saucepan, bring quinoa and vegetable broth to a boil. Cover, reduce heat to low, and simmer for 15 minutes. Remove from heat and fluff with a fork. Heat 1 tablespoon olive oil over medium heat in a large skillet. Add onion and celery; cook until softened, about 5 minutes. Stir in cranberries or craisins, parsley, garlic, mushrooms, salt, and pepper; cook for 5 minutes more. Add the cooked quinoa and the remaining 2 tablespoons of olive oil; mix well. Pour into the prepared baking dish. Bake for 20 minutes, or until heated through.   Cinnamon Roasted Sweet Potatoes These roasted sweet potatoes are tossed in a blend of spices like cinnamon, nutmeg, and allspice. They make a delicious side dish for any holiday meal for those who love sweet potato casserole. If you're short on time, you can even cook them in the microwave before roasting to speed up the process. Serves: 8  Ingredients: 4 large sweet potatoes, peeled and cut into 1-inch cubes 3 tablespoons olive oil 1 tablespoon ground cinnamon 1 teaspoon ground nutmeg 1/2 teaspoon allspice 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper  Directions: Preheat oven to 400 degrees F (200 degrees C). In a large bowl, toss sweet potatoes with olive oil, cinnamon, nutmeg, allspice, salt, and pepper. Spread sweet potatoes in a single layer on a baking sheet. Bake for 25 minutes, or until tender and lightly browned. Serve immediately.   Vegan Christmas Roast A roast is usually the centerpiece on anyone's holiday table, but here's the thing: there aren't always vegan versions of this main dish. This super simple vegan Christmas roast is made with seitan, a wheat-based protein, and it's flavored with a blend of rosemary, sage, and thyme. It makes a delicious main dish for any holiday meal, vegans included. Serves: 8-10 Ingredients: 1 (16 oz) package seitan, cut into 1-inch cubes 3 tablespoons olive oil 1/2 teaspoon dried sage leaves 1/2 teaspoon dried rosemary leaves 1/2 teaspoon dried thyme leaves 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper vegan gravy (optional) Directions: Preheat oven to 400 degrees F (200 degrees C). In a large bowl, toss seitan with olive oil, sage, rosemary, thyme, salt, and pepper. Spread seitan in a single layer on a baking sheet. Bake for 25 minutes, or until browned. Serve immediately, with gravy substitute if desired.   Paleo Pecan Pie We're not leaving without having dessert, okay? This pecan pie is made with a grain-free crust and is sweetened with honey instead of sugar. It's the perfect dessert for your holiday table—or any time you're in the mood for something sweet!  Serves: 8 Ingredients: 1 recipe grain-free pie crust 3/4 cup honey 1/4 cup molasses 3 tablespoons arrowroot powder or tapioca flour 1 teaspoon ground cinnamon 1/2 teaspoon ground ginger 1/4 teaspoon salt 6 eggs, beaten 2 cups pecans, chopped 1 tablespoon vanilla extract  Directions: Preheat oven to 350 degrees F (175 degrees C). In a large bowl, whisk together honey, molasses, arrowroot powder or tapioca flour, cinnamon, ginger, and salt. Stir in eggs, pecans, and vanilla extract. Pour mixture into the prepared pie crust. Bake for 40 minutes, or until the center is set. Allow to cool before serving.   The Gift of Health No matter what your holiday plans are this year, we hope these five healthy holiday recipes help you stay on track. We've got you covered with recipes that are both delicious and nutritious. And if you're still looking for the perfect gift that keeps on giving, consider our EZ Melts subscription membership. 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. Use code EZ30 at checkout to save 30% off your first subscription order. Wishing you all a happy, healthy holiday season!

Read Time: 4 minutes November 1st is World Vegan Day, a day when people celebrate and raise awareness for a vegan lifestyle. This holiday was created in 1994 by Louise Wallis, the President of The Vegan Society, to help promote and educate people about the many benefits of a vegan diet. And it's not just a holiday here —World Vegan Day is celebrated by people all over the world. It's a great opportunity to learn more about what veganism is, its history and benefits, and how you can build a healthy diet. So if you are thinking of trying it out or just want to learn more about it, mark your calendars! While November 1st is World Vegan Day, learning about this lifestyle at this time of year is great because of the food-heavy holidays coming around the corner. What is Veganism? At its core, veganism is all about getting good nutrition and eating healthy foods for our bodies and the planet. It eliminates animal products from your diet, including meat, dairy, eggs, and even things like honey or gelatin.  There are many reasons why people choose to become vegan - some do it for health reasons, while others may be concerned about animal welfare or environmental issues related to factory farming practices. Whatever your reason may be, a vegan diet can provide you with all the nutrients you need to stay healthy and thrive—when you are intentional about the plant-based foods you eat. The Benefits of Veganism  At its core, veganism is a lifestyle that avoids all animal products and by-products. This can include things like meat, dairy, eggs, honey, leather goods, and more. While this diet and lifestyle originated as a type of ethical or moral stance against animal cruelty and exploitation, it has also become popular for health reasons. In fact, there are many health benefits to this diet when it comes to nutrition and overall well-being. For example, vegans tend to have lower rates of heart disease and cancer compared to those who eat animal products. They also tend to be leaner due to the higher intake of plant-based foods like fruits and vegetables. Additionally, following a vegan diet can help reduce your risk of chronic diseases like diabetes or hypertension.  The Challenges of a Vegan Diet However, people who follow this diet often are vitamin deficient. Certain vitamins like B12 and D are only found in animal products, so vegan diets may need to be supplemented with these nutrients. Protein is also something that can be a concern for vegan diets, as many plant-based foods don't contain all of the essential amino acids that our bodies need to function properly. It takes practice and education to find adequate substitutes and foods you enjoy if you're not used to a plant-based diet. Despite these challenges, veganism is still a sustainable way of life and can be incredibly beneficial, but everyone's bodies are different. If you're interested, be sure to do your research and talk to your doctor or dietitian about what kind of diet works best for you. Whatever your diet is, it's important to get good nutrition so that you can live your best life. An EZ Way to Support a Vegan Diet If you find that you'd like to implement some lifestyle changes and a plant-based diet, it's good to know that you aren't alone in being a vegan. Supplements can be an easy, cost-effective way to support diet and lifestyle changes that may create nutrient deficiencies.  However, a lot of supplements aren’t vegan, so finding a quality supplement that fits your diet is essential. 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. With our subscription service, you’ll never have to worry about running out of the supplements you need! Use code EZ30 at checkout to save 30% off your first subscription order.

Read Time: 5 minutes  We love all the tricks and treats of Halloween as much as the next person, but the REAL trick is how much sugar the average American consumes around the holiday (about 3.4 pounds, spooky!). Everything is fine in moderation, and the freedom to choose and enjoy different foods is completely up to the individual. However, eating large amounts of refined sugar on a regular basis can lead to a whole host of not-so-sweet health problems, both in the short and long term. Weight Gain One of the most immediate effects of overeating sugar is weight gain. When you consume foods high in sugar, your body must work overtime to metabolize the sugar into energy. This process uses up a lot of calories, and if you're not careful, can lead to excessive weight gain that's hard to shake. In addition, when your blood sugar spikes and then crashes, you may find yourself reaching for more sugary foods just to get your energy back up. This creates a vicious cycle that's hard to break. Skin Health Sugar can also wreak havoc on your skin. When you eat too much sugar, your body produces more insulin. Insulin is a hormone that helps regulate blood sugar levels. But when there's too much insulin in your blood, it can lead to inflammation and an increased risk for acne breakouts. So, if you're trying to clear up your skin, it's important to limit your sugar intake. In addition, sugar can cause your skin to age prematurely. Sugar molecules can attach to proteins in your body, including. This makes you more susceptible to colds and other illnesses. Diabetes Type 2 diabetes can develop over time due to lifestyle choices and is characterized by high levels of sugar in the blood. When you eat sugary foods, your body must produce more insulin to process the sugar. Over time, this can lead to insulin resistance, where your body doesn't process sugar as well as it should. If left unchecked, insulin resistance can lead to type 2 diabetes, and people with type 2 diabetes are at more of a risk for pancreatic cancer. So, if you have a family history of diabetes or are overweight, it's especially important to limit your sugar intake. It's also important to note that while some people are at more risk, anyone can develop diabetes, and it often happens because of long-term consumption of trans fats and refined sugar. Pancreatic Cancer Cancer cells thrive on sugar; they use it as their primary source of fuel. The more sugar you eat, the more fuel you give cancer cells to grow and multiply. While there's no definitive link between sugar and cancer, studies have shown that people who consume high amounts of sugar are at an increased risk for certain types of cancer, including pancreatic cancer. So it's best to err on the side of caution and limit your sugar intake. Tooth Decay and Loss Another problem that can be caused by overeating sugar is cavities. Sugar leads to cavities because it changes the pH balance in your mouth, making it more acidic. This acidic environment provides the perfect breeding ground for cavity-causing bacteria. Cavities occur when these bacteria eat away at the enamel on your teeth. Once the enamel is gone, the bacteria can start eating away at the underlying tooth structure, causing serious damage. Unfortunately, if tooth decay goes on for too long, it leads to costly and painful root canals, and even losing your teeth. Heart Disease When you eat too much sugar, your body's triglyceride levels increase. Triglycerides are a type of fat that can build up in your blood and clog your arteries. This increases your risk for heart attacks and strokes. And as mentioned, sugar is linked to obesity, type 2 diabetes, and high blood pressure—all of which can contribute to heart disease. So, if you want to protect your heart health, it's important to limit sugar intake. Conclusion From weight gain and cavities to heart disease and diabetes, there are plenty of reasons why you should limit your intake of sugary foods. 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. Your body will thank you for it! 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! The best part about choosing EZ Melts®? Our tablets are fast melting, EZ to take, and our flavors are loved by customers.

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.