EZ Melts Health Blog

Reading Time: 4 minutes Memorial Day marks a time of remembrance and is often celebrated with friends and family, outdoor gatherings, and delicious food. If you're looking to enjoy the festivities while keeping your meals healthy and high in protein, look no further than these recipes. And if you're going to be spending time enjoying the festivities outdoors, remember to take care of your skin in the sun with your vitamin routine and a good SPF. But back to the fun part—here are some quick and mouth-watering, healthy recipes that are perfect for Memorial Day. Just be prepared for people to want seconds! Grilled Corn and Avocado Salsa This grilled corn and avocado salsa is the perfect Spring side dish for any Memorial Day gathering. The combination of grilled corn, creamy avocado, and zesty lime juice creates a burst of flavor that will have your taste buds dancing. Plus, it's packed with healthy fats and fiber, making it a nutritious addition to any meal. Don't forget to also serve some fresh veggies like sliced bell peppers, carrots, and cucumber alongside this salsa for a colorful and nutrient-rich snack option. If you want to mix things up, try adding in some black beans or diced mango for even more texture and flavor. 4 ears of corn, husked 1 avocado, chopped 1 red onion, diced 2 tomatoes, diced 1 jalapeno pepper, seeded and minced Juice of 1 lime Salt and pepper to taste Instructions: Preheat grill to medium-high heat. Grill corn for about 10 minutes, turning occasionally until tender and slightly charred. Let the corn cool for a few minutes before cutting off the kernels. In a large bowl, mix together the grilled corn, avocado, red onion, tomatoes, jalapeno pepper, lime juice, salt and pepper. Serve as a dip with tortilla chips or as a topping for grilled meats and vegetables. Greek Yogurt Marinated Chicken Breasts Greek yogurt-marinated chicken breasts are a delicious and healthy option for your Memorial Day celebrations. The marinade is made with protein-rich Greek yogurt, which not only adds a creamy texture but also makes the chicken incredibly tender and juicy. This dish is also high in protein, making it a great option for those looking to maintain a balanced diet during the holiday. Ingredients: 4 boneless, skinless chicken breasts 1 cup of plain Greek yogurt 2 cloves of garlic, minced Juice and zest of 1 lemon 2 teaspoons of dried oregano 1 teaspoon of paprika Salt and pepper to taste Instructions: In a mixing bowl, combine Greek yogurt, garlic, lemon zest, lemon juice, oregano, paprika, salt, and pepper. Coat each chicken breast with the yogurt mixture and place them in a sealable container. Marinate in the refrigerator for at least 1 hour. Preheat the grill to medium heat. Remove chicken from the marinade, allowing excess to drip off. Grill the chicken for 6-8 minutes per side or until internal temperature reaches 165°F. Let it rest for a few minutes before slicing and serving with a fresh Greek salad. Smoky Shrimp Skewers Another delicious and high-protein option for your Memorial Day celebration is grilled shrimp skewers. Seafood isn't always the first thing on people's minds at a Memorial's cookout, but it's equally as tasty as burgers and hot dogs. Shrimp is a great source of lean protein, and grilling it adds a smoky flavor that pairs perfectly with fresh vegetables. This recipe is also quick and easy to make, making it perfect for entertaining. Ingredients: 1 pound of large shrimp, peeled and deveined 2 bell peppers, cut into chunks 1 red onion, cut into chunks 1 zucchini, sliced into rounds Salt and pepper to taste For the marinade: Juice of 1 lime 2 cloves of garlic, minced 2 tablespoons of olive oil 1 teaspoon of honey Salt and pepper to taste Instructions: In a small bowl, whisk together the lime juice, garlic, olive oil, honey, salt, and pepper. Place shrimp in a sealable container and pour the marinade over it. Marinate in the refrigerator for at least 30 minutes. Preheat the grill to medium heat. Thread the marinated shrimp, bell peppers, red onion, and zucchini onto skewers. Season with salt and pepper. Grill for 2-3 minutes per side or until shrimp is pink and vegetables are slightly charred. Serve hot as an appetizer or with a side of spanish rice for a more filling dish. Fun Chocolate Fruit Skewers This is a perfect recipe for getting some fresh produce in your diet while making something equally fun and fast for your friends and family. Get creative with your fruit choices - try using different types of berries, bananas, or even grilled peaches for a unique twist. Make it a fun activity by letting everyone customize their own skewers with their favorite fruits! Ingredients: 1 cup of strawberries, washed and halved 1 cup of pineapple chunks 1 cup of honeydew melon, cut into cubes 1 cup of cantaloupe, cut into cubes Wooden skewers ½ cup of dark chocolate chips 1 tablespoon of coconut oil Instructions: Preheat the grill to medium heat. Thread fruit onto skewers, alternating between different fruits. Place skewers on the grill and cook for about 2 minutes per side, or until slightly charred. In a small saucepan, melt chocolate chips and coconut oil over low heat, stirring constantly. Drizzle melted chocolate over the fruit skewers. For an extra special touch, you can also sprinkle some crushed nuts or coconut flakes on top of the chocolate drizzle before it hardens.

Reading Time: 5 minutes Saint Patrick's Day is one of Ireland's—and the United States’—most beloved holidays. It's a day when you can commemorate the patron saint of Ireland and indulge in delicious food. These recipes are inspired by some of Ireland’s staple ingredients. They’re also easy to find at your local grocery store or farmers market, so you don't have to go hunting around town just before the party starts. Try these delicious and health(ier) options for the occasion. Irish Soda Bread (GF) Irish soda bread is a traditional Irish recipe that's easy to make and can be made with or without gluten. The star ingredient here is caraway seed, which gives it that sweet flavor that reminds us of licorice. It’s also usually made with golden raisins or regular raisins, but you can easily take those out—or maybe add some chopped-up candied ginger instead! This recipe is made without buttermilk. Try 1% milk or experiment with milk alternatives. Serves: 8 Ingredients: 1 ½ cups of 1% milk or milk alternative (instead of buttermilk) 2 tbsp lemon juice 3 ¾ cups all-purpose flour 2 tsp caraway seeds ½ cup golden raisins (or ½ cup candied ginger) 1 tsp baking soda 1 tsp baking powder 4 tbsp chilled, unsalted butter ½ cup sugar, divided 1 tsp salt - optional Directions: Preheat oven to 375°F. Spray an 8-inch cake pan. Whisk flour, ½ cup sugar, baking powder, baking soda, and salt in a large bowl to blend. Cut up and add chilled butter to the bowl. Using fingertips mix until it’s a coarse texture. Make well in the center of the flour mixture and add milk. Gradually stir in dry ingredients to blend. Then mix in raisins or candied ginger and caraway seeds. Put flour on your hands and shape the dough into a ball. Transfer to the cake pan and flatten slightly. Sprinkle dough with 1 tbsp sugar. Bake bread until golden brown and the tester inserted into the center comes out clean, about 30-40 minutes. Let the bread cool and transfer it to a cooling rack. Serve warm ideally! Carrot and Potato Soup (VG) This soup is simple to make and features two staple Irish root vegetables, and it's also incredibly healthy. This recipe can be made in advance and frozen for later use. The flavors will deepen as the soup freezes and thaws, making it even better than when you first made it! Serves: 8 Ingredients: 4 garlic cloves, minced 3 carrots, peeled and sliced 6 yellow or white potatoes, peeled and diced 4 cups of reduced-sodium vegetable broth Salt and pepper to taste 1 tsp fresh or dried parsley 1 tsp fresh or dried thyme Directions: Clean and prepare the cloves, potatoes, and carrots, and add them to a large stock pot with broth over medium heat until they come to a boil. Reduce heat and simmer for 20 minutes or until carrots and potatoes are tender enough to pierce easily with a fork. Remove from heat. Blend until smooth using a blender or food processor, adding a little water if needed. Return mixture to stock pot. Add lemon juice, salt and pepper (to taste) to the soup. Let simmer for a few minutes and serve hot. Garnish with thyme and parsley. Irish Whiskey Cheesecake Irish whiskey cheesecake is a delicious, creamy treat that's perfect for your St. Patrick's Day party. The recipe makes 8-10 servings, so you'll have plenty to share with friends and family! This recipe can be made with low-fat cream cheese and sour cream instead of full-fat versions if you'd like to cut down on calories and fat content—just make sure to use reduced-calorie or nonfat milk when mixing everything together! Serves: 8 Ingredients: 2 cups graham cracker crumbs (about 12 crackers) 5 tbsp unsalted butter, cubes 3 large egg yolks ½ cup sugar 11 oz cream cheese, at room temperature 3 tbsp cool water 1 cup Irish Cream liqueur 1 cup 1% milk ¼ cup brown sugar Topping: ½ cup 1% milk ¾ cup semi-sweet chocolate chips Directions: Set the oven to 350 degrees F. Pulse the graham crackers in a food processor or put them into a secure plastic bag and crush them on a hard surface until finely chopped. Add the butter and mix until the graham crumbs are evenly moistened. Press the mixture across the bottom and 1" up the sides of a lightly greased 9" springform pan. Refrigerate to set the crust. In a food processor, pulse the cream cheese, 1 cup of 1% milk, Irish Cream liqueur, and white and brown sugar until smooth. While the machine is on, slowly add the eggs one at a time. Pour the filling into the graham crust and smooth the top. Bake in the oven for 30-40 minutes, or until the middle is set. Test with a knife. Put in the fridge for at least 3-5 hours. For the topping, heat ½ cup 1% milk and chocolate chips together over low heat, stirring until the mixture is smooth. Watch carefully so it doesn’t burn. Drizzle over the top of the refrigerated cheesecake. Slice and enjoy! Spring Into March with EZ Melts Supplements We hope you enjoy these lighter versions of some Irish American favorites. And if you’re looking to live healthy this Spring, think about starting a vitamin regimen to keep you on track with your goals. 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.

Reading Time: 4 minutes The holiday season is a time for joy, celebration, and delicious food, but it can also be stressful and exhausting for people who struggle with maintaining a healthy lifestyle. With the parties, gatherings, and endless feasts, it can be difficult to resist the temptation of overindulging.  That's why having a juicing routine can be an excellent way to take care of your body and stay energized during this time of the year. Juicing for cleansing purposes can support balance in your lifestyle while you prepare for the holidays.  Juicing, not blending, is the best option because it’s believed to squeeze out all the nutrients for you without the extra density of the fruit, but if you’d prefer to blend for a more filling treat, it’s your choice! Just sip and enjoy. These four recipes for juicing will keep you celebrating through the New Year.  The Green Juice This recipe is perfect when you need a boost of vitamins and minerals to keep you going for the day. You'll need to blend kale, spinach, apples, celery, cucumber, and ginger. The result is a refreshing and energizing juice that will keep you hydrated and feeling good throughout the day.  Ingredients: 2 cups of leafy greens (spinach, kale, or any other greens of your choice) 1 cucumber 2 celery stalks 1 Fuji or Pink Lady apple 1 lemon 1 inch of fresh ginger root Instructions: Wash and chop all the vegetables and fruits into small pieces. Add the leafy greens, cucumber, celery stalks, apple, and ginger into a juicer. Squeeze the juice of one lemon into the mixture. Juice all the ingredients until smooth. If using a blender, strain the mixture through a fine-mesh strainer to remove any pulp. Pour the green juice into a glass and enjoy immediately for maximum freshness and nutrients. The Spiced Apple Pie Delight Who says you can't indulge in festive flavors while keeping things on the healthy side? This juice is a favorite for the holiday season because it tastes like apple pie but has all the nutrients you need. You'll need to blend apples, pear, cinnamon, nutmeg, and ginger.  Ingredients: 4 apples (any variety) 1 pear 1 inch of fresh ginger root 1 teaspoon of ground cinnamon 1/4 teaspoon of ground nutmeg Pinch of ground cloves (optional) Instructions: Wash and chop the apples and pear into small pieces. Add the chopped fruit to a juicer. Grate or chop the ginger root and add it to the mixture. Sprinkle in the ground cinnamon, nutmeg, and cloves (if using). Juice all the ingredients until smooth. If using a blender, strain the mixture through a fine-mesh strainer to remove any pulp. Pour the spiced apple pie juice into a glass and enjoy immediately for maximum freshness and nutrients. The Tropical Treat Need an escape in the colder months? If you're looking for a refreshing and sunny juice, this recipe is perfect for you. You'll need to blend pineapples, orange juice, mangoes, bananas, and a bit of ginger. The mixture is packed with antioxidants, vitamins, and minerals that will boost your immune system and uplift your mood. Ingredients: 1 mango 1/2 pineapple 1 cup of orange juice 1 banana Instructions: Peel and chop the mango and pineapple into small pieces. Peel and slice the banana. Add all the chopped fruit and the orange juice (or 2 fresh oranges) to a juicer. Juice all the ingredients until smooth. If using a blender, strain the mixture through a fine-mesh strainer to remove any pulp. Pour the tropical juice into a glass and garnish with a slice of pineapple or mango for an extra touch of paradise. The Beetroot Power Juice Beetroot is an excellent source of iron and is packed with other nutrients that support the immune system. This spicy and tangy juice is perfect when you need an energy boost. You'll need to blend beets, carrots, lemon, and a pinch of cayenne pepper. The result is a rejuvenating juice that will give you the power you need to face the day. Ingredients: 2 medium-sized beetroots 3 large carrots 1 lemon small pinch of cayenne Instructions: Peel and chop the beetroots and carrots into small pieces. Juice the beetroots and carrots. Squeeze half a lemon into juice and just a pinch of cayenne pepper to taste. If using a blender, strain the juice through a fine-mesh strainer to remove any pulp. Pour the beetroot carrot lemon juice into a glass and enjoy immediately for maximum freshness and nutrients. Conclusion The holiday season is a time for celebration, but it's also a time to take care of your body and rejuvenate with self-care practices. Juicing is an excellent way to ensure that you're providing your body with the nutrients it needs to thrive during this time of the year.  These four juicing recipes are perfect for when you need to promote energy, a quick TLC moment, or just a delicious and healthy treat. Try them out and see how they can transform your self-care routine this holiday season.

Reading Time: 2 minutes With Autumn comes some of our favorite holidays, and holidays are all about the company and food. Thanksgiving, in particular, is a time for spending time with family and friends while enjoying a wide array of delicious menu items.  Unfortunately, all of the heavy, carb-laden dishes that dominate the holiday table can leave you feeling sluggish and exhausted. A holiday centered around eating can be tricky to navigate if you need lighter options or have dietary restrictions. Luckily, there are plenty of ways to sneak some healthier options onto your plate without sacrificing any of the flavor. If you're looking for some high-protein appetizer options to kick off your Thanksgiving feast, you've come to the right place. Here are three apps and side dishes to bring with you to your next Thanksgiving that are both delicious and nutritious. Spicy Roasted Chickpeas Chickpeas are a great source of vegetarian protein, and they're also packed with fiber and other nutrients.  To make this recipe, simply toss a can of drained and rinsed chickpeas with some olive oil, sea salt, and your favorite spices (We like to use smoked paprika and cayenne pepper for a little kick). Roast the chickpeas in a preheated 400-degree oven for 15-20 minutes, or until they're crispy and golden. Serve them in a bowl as a crispy snack or use them as a crunchy topping for your favorite salads—the possibilities with this dish are endless!  Turkey and Egg White Meatballs Turkey is a traditional Thanksgiving protein, and these meatballs are a fun and flavorful take on a classic. The egg whites deliver a kick of protein while cutting out a lot of cholesterol and fat from using the yolk. Mix together ground turkey, egg whites, minced garlic, chopped parsley, and crushed red pepper flakes. Form the mixture into golf ball-sized meatballs and bake them in a 375-degree oven for 20-25 minutes, or until they're cooked through.  Serve them with a dollop of cranberry sauce on top for a festive touch. Wondering where to put them on the table if you’ve already got a turkey roasting in the oven? Incorporate these into your pre-dinner snack spread. Greek Yogurt and Veggie Dip Dips are a classic party food, but they're often made with heavy cream cheese or sour cream. This recipe swaps those heavier ingredients for protein-rich Greek yogurt and loads up the dip with plenty of veggies to boost fiber and nutrients.  Simply mix together plain non-fat or 1% Greek yogurt with chopped cucumbers, red peppers, scallions, and a squeeze of fresh lemon juice.  Serve the dip with your favorite sliced vegetables or whole-grain pita chips. The crunchy texture is satisfying with this creamy, slightly tangy dip. It’s incredibly versatile too, so if you’d like to add some herbs or spices, feel free to experiment. Conclusion Thanksgiving doesn't have to be a diet-busting holiday or lacking in nutrition. By incorporating some high-protein appetizers into your pre-dinner spread, you can help keep your energy levels high, so you don’t fall asleep before family activities.  Give these three recipes a try and see how delicious healthy holiday eating can be. For inspiration, click here to check out more Thanksgiving recipes. Enjoy your holiday feast! 

Read Time: 5 minutes Nothing warms the soul quite like a steaming bowl of homemade soup in winter. As we approach National Homemade Soup Day on February 4th, why not try out a few new recipes to celebrate? In this post, you'll find three delicious and healthy soups that will hit the spot. Whether you're looking for a hearty winter warmer or a light veggie-packed bowl, these recipes have something for everyone. So, get your pot ready, and let's get cooking! Turkey Sausage Italian Wedding Soup Ah, Italian Wedding Soup— a great winter comfort food. We modified it with turkey sausage to make it slightly more heart-healthy while keeping it hearty and flavorful. It's the perfect way to kick the year off with something equally indulgent and nutritious. Packed with lean turkey sausage, vegetables, herbs, and a light, savory broth, it’s sure to satisfy. Ingredients:  2 tablespoons extra virgin olive oil 2 cloves garlic, minced 1 onion, chopped 1 pound ground turkey sausage 6 cups chicken stock 2 carrots, peeled and diced 2 celery stalks, diced 1 cup orzo pasta 2 cups baby spinach 1 teaspoon dried oregano 1/2 teaspoon red pepper flakes Salt and pepper to taste Directions: 1) Heat the olive oil in a large pot over medium heat. Add the garlic and onion and cook until softened, about 5 minutes.  2) Add the ground turkey sausage to the pot and cook until golden brown, breaking up the sausage with a spoon as it cooks.  3) Pour in the chicken stock and bring to a boil. Add the carrots and celery and reduce the heat to low. Simmer for 15 minutes.  4) Add the orzo pasta and simmer for an additional 10 minutes.  5) Stir in the baby spinach, oregano, and red pepper flakes. Simmer for 5 minutes until the spinach has wilted.  6) Taste and season with salt and pepper as desired. Serve hot. Butternut Squash & Ginger Soup (V) Nothing is better than a warm bowl of soup on a cold day, and this roasted butternut squash soup will make the perfect addition to your National Homemade Soup Day celebration. It’s seasonal, vibrant, and satisfying, and adding ginger adds a delightfully zesty kick. This delicious and healthy soup is sure to please the whole family. Ingredients: 4-5 pounds butternut squash, peeled, seeded and diced into 1⁄2 inch cubes 1 tablespoon olive oil 2 cloves garlic, minced 1 small onion, diced 1 teaspoon ground cinnamon 1⁄2 teaspoon ground nutmeg 1⁄4 teaspoon ground cloves 1 tablespoon grated ginger 3 cups vegetable broth 2 cups coconut milk (or any other non-dairy milk) Salt and pepper to taste Directions: Preheat oven to 400°F. Line a baking sheet with parchment paper. Place the butternut squash cubes on the baking sheet and drizzle with olive oil. Sprinkle with salt and pepper and toss to combine. Roast for 25-30 minutes, or until tender. Meanwhile, heat a large pot over medium heat and add the garlic and onion. Cook for about 5 minutes, or until onion is translucent. Add the roasted butternut squash, cinnamon, nutmeg, cloves, ginger, vegetable broth and coconut milk. Bring to a boil then reduce heat to low and simmer for 10-15 minutes. Using an immersion blender, puree the soup until smooth. Alternatively, you can transfer the soup in batches to a blender and puree until smooth. Taste the soup and season with additional salt and pepper if needed. Serve warm with your favorite toppings. Enjoy! Spicy Lentil Kale Soup (V) Spicy Lentil Kale Soup is a great choice for winter. It's full of nutrients like fiber, protein, vitamins, and minerals, making it an incredibly healthy option. Plus, the combination of spices like cumin, coriander, and cayenne pepper will warm you right up. Ingredients: 1 tablespoon olive oil 1 large onion, diced 3 cloves garlic, minced 1 tablespoon fresh ginger, grated 2 teaspoons cumin 2 teaspoons coriander 1 teaspoon paprika 1/4 teaspoon cayenne pepper 2 carrots, diced 1 large red bell pepper, diced 6 cups vegetable broth 2 cups dried red lentils 1 teaspoon sea salt 4 cups kale, stemmed and chopped 2 tablespoons freshly squeezed lemon juice Ingredients: Heat the olive oil in a large pot over medium heat. Add the onion, garlic, ginger, cumin, coriander, paprika, and cayenne pepper and cook until fragrant, about 2 minutes. Add the carrots and bell pepper and cook for another 3 minutes. Pour in the vegetable broth and bring to a boil. Add the lentils, reduce the heat to low, cover, and simmer for 20 minutes.  Uncover the pot and stir in the kale and lemon juice. Simmer uncovered for 10 more minutes or until the lentils are tender.  Season with salt to taste and serve. Enjoy! Another Healthy Winter Habit Making homemade soups is a great way to start off the new year, as it allows us to incorporate more nutrient-dense ingredients into our diets and reduce our reliance on processed foods.  Preparing your own soups also provides an opportunity for creativity and experimentation in the kitchen, so don’t be afraid to get creative! With the right ingredients and a few simple steps, you can create delicious and nutritious soups that will become a staple in your kitchen. If you’re looking for another way to support wellness this winter that doesn’t require a recipe, try starting a supplement regimen at home.  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.  And with our subscription service, it’s even easier to take care of yourself. Use code EZ30 at checkout to save 30% off your first subscription.

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: 6 minutes The holidays are a time for family, friends, and of course, FOOD. Indulging is the name of the game on Thanksgiving, but this year, don't sacrifice nutrition for flavor—because these recipes have it all! We've lined up four fantastic recipes that will have everyone running for a second helping. From roasted butternut squash soup to a new take on mashed potatoes, we've prepared a menu just for your loved ones and you in 2022. Incorporate them into your family traditions, or whip all of them up for a fresh take on Thanksgiving. So sit down, relax, and let us prove to you that this holiday season, you CAN have your cake and eat it too. Butternut Squash Coconut Milk Soup (GF, V) This soup is the perfect starter for your Thanksgiving feast. It's elegant, flavorful, and surprisingly easy to make. It has a unique take on butternut squash—an autumn staple—by pairing it with the Thai-inspired flavors of curry, warm bright spices, and coconut. And did we mention that it's also vegan and gluten-free? Serves: 5-6 Ingredients: 1 large butternut squash (about 3-4 cups diced) 1 medium onion (white or yellow) 1 can (13.5 oz) full-fat coconut milk 3 cups of vegetable stock 1 tbsp freshly grated ginger 4 cups of chopped kale (about one bunch) 1 tbsp coconut oil 3 cloves garlic, minced 2 tsp curry powder 1/4 tsp ground turmeric 1/4 tsp ground cumin Salt and pepper, to taste Chopped green onions or chili flakes, for garnish Instructions: Add the coconut oil, grated ginger, minced garlic, curry powder, turmeric, and cumin to a large pot, and heat until fragrant. Cut the butternut squash in half lengthwise and scoop out the seeds. Peel the skin off and chop it into small cubes. Add to the pot and stir to coat with spices. Roughly chop the onion and add it to the pot. Cook for 2-3 minutes until translucent, then add vegetable stock and coconut milk to the pot. Season with salt and pepper, to taste. Cover and bring to a boil over medium heat. Then, reduce heat to low and simmer for about 20 minutes, or until the squash is soft when pierced with a fork. Stir in the kale and cook for an additional 5 minutes, or until wilted. Ladle soup into bowls and top with green onions or chili flakes, if desired. Enjoy!   Simple Garlic Mashed Cauliflower and Potatoes (V or VG) Mashed potatoes are a Thanksgiving staple, but they're usually loaded with butter and cream—not exactly healthy. This dish is a delicious and nutritious alternative that's just as comforting and satisfying. Cauliflower and potatoes are mashed together with garlic and olive oil for a light and fluffy consistency, then finished with chives for a little bit of zing.  Serves: 4-6 Ingredients: 1 large head cauliflower (about 6 cups chopped) 3 medium Yukon gold potatoes (about 1 1/2 pounds) 1/4 cup olive oil 1/2 cup milk of choice (unsweetened almond or oat milk if making vegan) 6 cloves garlic, minced Salt and pepper, to taste 2 tbsp chopped chives Instructions: Peel and chop the potatoes into small cubes, then add to a large pot of boiling water. Cook for 15 minutes, or until soft. While the potatoes are boiling, chop the cauliflower into small florets. Add the cauliflower to the pot of potatoes and cook for an additional 5 minutes, or until both vegetables are very soft. Drain the water from the pot, then add the garlic and olive oil. Use a potato masher or immersion blender to mash the vegetables until they're your desired consistency. Mix in the milk of choice until mashed potatoes are light and fluffy. Season with salt and pepper, to taste. Stir in the chopped chives and serve warm. Enjoy!   Roasted Brussels Sprouts with Pomegranate Seeds (V, GF) These oven-roasted Brussels sprouts are a holiday favorite—and for good reason! They're crispy, slightly sweet, and full of flavor. Plus, they're super healthy and easy to make. This dish is also vegan and gluten-free, so everyone at the table can enjoy it. Serves: 4-6  Ingredients: 1 1/2 pounds Brussels sprouts, trimmed and halved 3 tbsp olive oil 1 tbsp balsamic vinegar 1/4 cup pomegranate seeds Salt and pepper, to taste Instructions: Preheat oven to 400 F. In a large bowl, mix brussels sprouts, olive oil, balsamic vinegar, and pomegranate seeds. Season with salt and pepper, to taste. Spread the mixture onto a baking sheet lined with parchment paper. Roast for 20-25 minutes, or until brussels sprouts are crispy and slightly browned. It's that simple! Serve warm and enjoy. Thanksgiving Stuffed Cornish Hens (GF) Not looking forward to babysitting a massive turkey in the kitchen all day? Try individual-sized poultry for a change. These cute little Cornish hens are the perfect main course for a smaller Thanksgiving gathering, and always look impressive. They're stuffed with a delicious mix of kale, apple, and herbs then roasted to perfection. This dish is also gluten-free, so everyone can enjoy it. Serves: 4 Ingredients: 4 small Cornish hens (about 2 pounds each) 1/2 bunch of kale, chopped 1 cup of sliced baby Bella mushrooms 1 large Granny Smith apple, peeled and diced 1/4 cup chopped fresh parsley 1/4 cup chopped fresh sage 3 cloves garlic, minced Salt and pepper, to taste  Instructions: Preheat oven to 350 F. In a large bowl, mix the chopped kale, apple, parsley, sage, and garlic. Season with salt and pepper, to taste. Stuff the mixture into the cavity of each Cornish hen. Place the hens on a baking sheet lined with parchment paper and roast for 45-50 minutes, or until cooked through. To keep the birds moist and tender, pat the skin with butter or butter alternatives and baste with the pan juices halfway through cooking. Let the hens rest for 5-10 minutes before carving and serving. Enjoy!   Pumpkin Pie Parfait Cups (VG, GF) Why not try a lighter but equally-as-delicious spin on the classic pumpkin pie that everyone loves and knows? These healthy pumpkin pie parfaits are the perfect dessert for Thanksgiving (or any fall occasion, really). They come together in minutes and don't require condensed milk, a butter-heavy pie crust, or a ton of processed sugar. We love them with crushed store-bought gingersnaps sprinkled on top, but swap in gluten-free granola if desired. So go ahead and indulge—you deserve it!  Serves: 4-6  Ingredients: 1 can of pumpkin puree 1/2 cup whole milk (or creamy non-dairy milk, like oat or coconut) 1/4 cup maple syrup 1 tsp ground cinnamon 1/2 tsp ground ginger 1/4 tsp ground cloves Pinch of salt 1 1/2 cups GF granola or crushed gingersnaps Instructions: In a large bowl, whisk together pumpkin puree, milk, maple syrup, cinnamon, ginger, cloves, and salt until well combined. Layer the mixture with granola or gingersnaps in individual cups or jars. For example, start with a layer of the pumpkin mixture, then a layer of cookie or granola. Repeat until all the pumpkin mixture is used up. Cover and refrigerate for at least 2 hours before serving. Enjoy!  Have a Healthy Holiday If you’re health-conscious and want to support your health and well-being this fall and winter, consider taking a quality daily supplement  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.  And 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. And in the spirit of giving, a subscription is a great way to gift health to loved ones this season too!

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: 5 minutes What summer holiday is better? When someone mentions the phrase “4th of July” the grilling outdoors, spending time with loved ones, and parades come to mind. Speaking of grilling, our love of summer cookouts has inspired these simple recipes. Bonus: every dish can be made under an hour, so if you’re running to your family BBQ, you’ll have something quick but delicious to bring over in a snap. Whether you’re looking for something sweet or savory, we’ve got you covered, including plant-based and no-bake options.   Spicy Vegan Curried Coleslaw (VG, V) Some people pass over coleslaw at a cookout for looking a little lackluster. However, no one will be able to resist this unique, spicy spin on the usual slaw put out on the picnic table (it’s great on pulled pork sandwiches too!). It’s also a beautiful, sunny color, perfect for a summer celebration. You’ll Need: ½ head of white cabbage ¼ head of purple cabbage ½ cup of shredded carrots  ½ red onion 5 dried apricots ½ cup of sultanas (aka yellow raisins, optional) 2 teaspoons of curry powder ½ teaspoon of cayenne pepper(if the curry powder isn’t spicy enough, use discretion) 3 tablespoons plain vegan yogurt 3 tablespoons vegan mayo Directions: Peel and thinly slice the red onion and soak in water. Take out a large bowl. Thinly slice the purple and white cabbage, as close to matchstick size as you can. The easiest way is to use a food processor. Add the shredded carrots to the bowl, and mix well. Chop the dried apricots into thin pieces  and add to the bowl, along with the sultanas (they are optional, but add an irresistible sweet kick!) Drain the water from the red onion, then add it to the bowl. Mix the yogurt, mayo, and curry powder until well combined in a small bowl. If you prefer a spicy kick, add cayenne pepper sparingly to taste. Put the mixture into the large bowl. Add a dash of salt and mix, taste, and adjust as necessary. Refrigerate until ready to serve, and enjoy!   All-American Chili Cheese Dogs We had to throw a classic in here: hot dogs. But we didn’t stop there: adding chili on top is really going the extra mile for your guests, and it’s actually so simple! The only real cooking is making the chili below and grilling the dogs. The recipe below only takes 30 minutes! If you would like, make a “hot dog bar” with all the fixings, plant-based alternatives, and meatless chili. Trust us, everyone will be lining up.   You’ll Need: All-beef hot dog links Hot dog buns Diced white onion Shredded cheddar or Colby jack cheese (or both!)   For the chili (meat or meatless) 3 cups plant-based crumbles (or 1 pound lean ground beef or turkey) 1 yellow onion ½ cup jarred, sliced jalapeños (optional, also can put on the side as a topping) 6 cups of canned, diced, roasted tomatoes ¼ cup olive oil 1 tablespoon Worcestershire sauce 1 tablespoon oregano 2 tablespoons chili powder 1 tablespoon garlic powder ½ teaspoon cumin 2 teaspoons kosher salt 1 cup water (optional) Directions: Add meat crumbles to a pan with a drizzle of olive, pepper, and salt. Cook thoroughly on medium-high heat. If using frozen veggie crumble, skip this step. Dice the white and yellow onions and set them aside. Keep separate. Heat olive oil over medium heat in a large stock pot. Cook the yellow onion until translucent, about 5 minutes. Stir in the veggie crumbles or ground meat and cook 1 more minute. Add the diced tomatoes and juice from the can, jarred jalapenos, Worcestershire sauce, chili powder, oregano, garlic powder, cumin, and salt. Simmer for 15 minutes. If it’s thick like paste and not like stew, add little amounts of water at a time until the right consistency (up to 1 cup). Add hot sauce to taste. Serve warm as a topping for the hot dogs. Grill hot dog links until browned at serving time, and place raw diced white onions, shredded cheese, jalapenos, chili, and buns next to a platter of links. Yum!   Vegan Buffalo Seitan Wings It’s easy to find side dishes that are vegan, because a lot of recipes will spring for a vegetable of some sort and call it a day, but there are great, quick vegan entrees too that meat and plant lovers will crowd around. For example: Seitan buffalo “wings”. Seitan is a versatile starchy protein alternative made from wheat gluten, and mimics the texture of meat, yet is 100% plant-based! Try it out with your favorite dipping sauce.   You’ll Need: 1 pound seitan, sliced into strips 2 teaspoons garlic powder ½ teaspoon smoked paprika (or regular) 1 teaspoon onion powder Salt and pepper Cooking oil appropriate for frying 1/3 cup vegan butter, melted 1/2 cup hot sauce or wing sauce (we like the classic buffalo) Dipping sauce     Directions Chop seitan into large “wing-sized” chunks. Coat with the spices, add a little sprinkle of salt and pepper and coat a large frying pan with oil, turn to medium-high. Lightly fry over medium-high heat for about 5-7 minutes or until lightly browned on all sides. Melt vegan butter in 5-second intervals in the microwave. In a medium bowl mix the melted margarine and hot sauce of your choosing. Add the fried seitan to the mixture and stir it to coat well. The marinade will firm up as it cools. Serve hot with celery, carrots, and dipping sauce!   Very-Berry Cheesecake Bars Berries are a sweet seasonal treat, and they are the main feature in these no-bake cheesecake bars. Bonus: the colors are on point for the red-white-and-blue festivities. If you’re vegan, just sub out the honey graham crackers and dairy. Did we mention no-bake?   You’ll Need: 1 cup large honey graham cracker pieces (break in a closed plastic bag) A small dash of salt ⅓ cup canola oil 16 ounces of reduced-fat cream cheese 2 cups nonfat plain Greek yogurt ⅔ cup confectioners' sugar 1 teaspoon lemon zest 1 tablespoon lemon juice 4 cups of berries (strawberries & blueberries recommended)   Directions: Blend graham cracker pieces and a small pinch of kosher salt in a food processor or blender until finely ground. With the motor running, add oil and combine. Press into a 9-by-13-inch baking dish. Add cream cheese, confectioners' sugar, lemon zest, Greek yogurt, and lemon juice to the food processor. Blend until smooth. Smooth mixture over the crust in an even layer. Cover and refrigerate until cold, at least 2 hours and up to 1 day. When serving, top with berries and cut into squares and enjoy. The crust and cream cheese mixture will last in the refrigerator for up to 1 day if you would like to make it ahead.

Read Time: 3 minutes It’s time to break out the Dad bods and tuck into some awesome brunch recipes that any parent would love to eat on Father’s Day. These recipes are inspired by grilling, chilling, and spending summer days with family and friends. #1 Dad’s French Toast Casserole  You know the drill: this sweet bread pan fried and served with butter and maple syrup is a classic brunch fave. Plus, a casserole makes it easy to serve many people. Try this unique spin, made with fresh blueberries and cream cheese. Just make sure the eggs and bread mixture sits for a minimum of 2 hours before baking. Ingredients 1 french bread loaf or brioche loaf (approx. 8-9 cups) 8 eggs 2 1/2 cups half and half or whole milk 1/2 cup sugar 1 8 oz package cream cheese, light or regular cubed 2 tsp vanilla extract 2 tsp cinnamon 1/2 teaspoon salt 1 ½ cups fresh blueberries or frozen blueberries (fresh preferred), rolled in 1 tbsp flour  To Make:  Butter or spray a 9 x 13 casserole dish. Cut bread into medium cubes(doesn’t need to be perfect). In a large mixing bowl, combine eggs, cream or milk, sugar, cinnamon, vanilla and salt. Whisk until mixed and smooth. Put half of the bread cubes in casserole dish. Top with half cream cheese cubes and half of blueberries rolled in flour. Layer the remaining bread cubes and top with the remaining blueberries and cream cheese cubes.  Pour egg mixture over bread cubes. Make sure all bread cubes are covered. Cover with plastic wrap and store in the refrigerator for at least 2 hours to overnight. The Day Of: Preheat the oven to 375 degrees. Remove plastic wrap and sprinkle casserole with raw sugar. Cover the casserole dish with foil and bake in oven for 30 minutes. Take off the foil and bake an additional 20-30 minutes or until the center is firm and bread is golden. Serve up!  Grilled Supreme Sausage & Fruit Skewers  Okay, we KNOW this is an excuse to use the grill, but hey, you can’t beat the smell and taste of chargrilled food cooked out in the open. Pair these with some sweet fruits like sliced mango, pineapple and peaches, and soak it all in syrup for a sweet spin. Ingredients 8 large pork or chicken sausage links (10-12 oz. total, check out deli) uncooked and halved in two pieces each Assortment of pineapple, peach, and mango, cut into medium chunks 1-2 cups maple syrup, or syrup of your choice 1 tsp. cayenne pepper Wooden skewers To Make:  The night before, make a mixture of syrup and cayenne pepper in a large bowl. Cut sausages in half and fruit into 1-2 inch chunks. Place in sausages and fruit in bowl. Let sit overnight. The morning of, soak wooden skewers in water for 30 minutes, then alternate putting sausage and fruit on skewers. Should make 8 skewers. Prepare grill on medium-high heat.  Grease the grill. Grill skewers turning once, until charred in spots and the sausage is cooked through, 7 to 10 minutes. Enjoy! Father’s Day Frittata Cups Eggs are a brunch staple for many, and round out the rest of our menu nicely. Plus these frittatas are made with a muffin tin, so they are grab-and-go sized. They also make a cute bite-sized tower on any breakfast table. Add whatever you want to them, but we like fresh veggies in ours. Ingredients 10 large eggs ½  cup milk or milk substitute 1 garlic clove, minced paprika sea salt black pepper 1 cup of thinly sliced zucchini 1 cup diced red and green bell peppers ¼ cup scallions ⅓ cup cheddar cheese To Make Preheat the oven to 350°F. Grease a 12-cup muffin tin In a large bowl, whisk together the eggs, milk, garlic, and a sprinkle each of salt and pepper. Pour a little egg mixture into the bottom of each muffin cup. Put peppers, zucchini, cheddar, and scallions into each cup then pour the remaining egg mixture on top (or whatever veggies/meat/cheese options you want). Bake for 20 to 22 minutes or until the eggs are set. Season with salt and pepper to taste. Let cool, stack and serve!  

Read Time: 4 minutes Memorial Day weekend is coming up fast, which means summer is almost here. Fond memories of potlucks at parties with friends and family might come to mind. The sizzle of the grill, the sunshine warming your shoulders, and more daylight hours to spend with loved ones.  However, heading to a Memorial Day party might have you feeling left out if you’re a vegan or vegetarian. Often red meats, heavy side dishes like coleslaw and potato salad, and dairy-heavy desserts win at spring and summer get-togethers. If you’re lucky, there will be options for you, but if you don’t want to leave it to chance, here are three amazing recipes to make a full-course vegan meal to bring with you. Even people who are carnivores won’t be able to resist trying these tempting dishes! Vegan S’mores Bars Cue campfires and childhood. These s’mores bars take this traditional treat up a notch, not to mention they are free of animal products!  You’ll Need: Graham Cracker Layer ½ cup vegan butter, melted 1 tsp vanilla extract 1.5 cups all-purpose flour 1 cup  brown sugar 2 tbsp plant-based milk 3/4 cup graham cracker crumbles 1 tsp baking powder ½ tsp ground cinnamon ½ tsp salt Chocolate and Marshmallow ⅓ cup graham cracker crumbs 1 cup vegan chocolate chips 1.5 cups vegan mini marshmallows Directions Set oven to 375 degrees F. Line a square baking dish with parchment paper. Add vegan butter to a large microwave-safe bowl. Microwave for 15-30 seconds to melt. Add light brown sugar, plant-based milk, and vanilla extract. Whisk. Mix dry ingredients: Combine flour, baking powder, cinnamon, graham cracker crumbs, and salt. Whisk together. Combine wet and dry ingredients, and mix. Smooth out the dough in the baking pan. Top with chocolate chips, marshmallows, and graham cracker crumbs. Bake for 25-30 minutes. After, remove it from the oven. Once cooled, slice GENTLY into even bars. Enjoy! Vegan Potato Salad Vegan alternatives are popping up everywhere——traditional side dishes included! Try this creamy, delicious potato salad and enjoy. Everyone loves a classic. You’ll Need: 4 pounds white or gold potatoes, peeled and chopped into small cubes 1 cup vegan mayo 3 stalks of celery, diced 3 green onions, chopped 1-2 tbsp chopped dill 1 cup sweet pickle relish 2 tablespoons yellow mustard 1 tablespoon apple cider vinegar or white wine vinegar 2 teaspoons celery seeds salt + pepper, to taste Instructions: Add the chopped potatoes to a large pot and cover them with water. Bring to a boil and cook for 10-15 minutes, until the potatoes are tender when pierced. Drain the potatoes in a colander. Whisk together the vegan mayo, pickle relish, yellow mustard, apple cider vinegar, celery seeds Place potatoes in a large bowl while still warm. Add the chopped celery, green onions, dill, tofu, and dressing to the potatoes, and stir gently to mix until coated. Add salt + pepper to taste. Place bowl in the refrigerator for at least 2-3 hours before serving. Enjoy!   Vegetable & Tofu Skewers Grilled skewers are one of the best summer treats, and this recipe is flexible, meaning you can really add any marinade, dipping sauce, or seasoning you like. Try a teriyaki spin, lemon garlic marinade, or smoky spices. You’ll Need: 1-2 packages firm or extra-firm tofu 1 zucchini, chopped 1-inch thick 1 summer squash, chopped 1-inch thick 2 cups of large mushrooms 1 bell pepper (color your choice), chopped 1 sweet onion, or purple onion, big chopped pieces 1 cup of any dressing you like (see our suggestions above) Salt and pepper, to taste Instructions: Slice your tofu into large cubes. Combine tofu and veggies in a shallow bowl or plastic bag. Cover with dressing and allow to marinate for an hour, up to 12 hours. Stick tofu and veggies on pre-soaked skewers and season with salt and pepper (or any spices you like). Carefully place on heated, greased grill for 5 to 6 minutes, turning once, until veggies are cooked and tofu is lightly browned. Want More? Looking for more ways to complement a healthy, vitamin-rich diet? 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.

Read Time: 5 minutes Feeling tired, especially in the colder months? You may be low on vitamin D. But having a vitamin D deficiency isn’t just linked to fatigue. Without an adequate amount of this vitamin, you may also experience: muscle weakness mood swings bone and back pain becoming ill often hair loss bone loss Studies also show that low levels of vitamin D over time can lead to illness, chronic skin conditions, and serious diseases like osteoporosis later in life. With so many people being vitamin deficient in the US and with 42% of Americans lacking adequate vitamin D, it’s more important than ever to incorporate supplements and nutritious foods into your day-to-day life. In addition, taking combinations of certain vitamins and minerals together can enhance their benefits, such as D3 and K2. Looking for quick and easy ways to incorporate vitamin D into your diet? Here are three delicious, cost-effective recipes sure to please your palate.  Recipes High in Vitamin D Balsamic and Lemon Salmon Salad The irresistible combo of tart and savory from the balsamic and lemon over a fresh cut of salmon is hard to beat. One 3oz piece of salmon also contains over 60% of your daily recommended vitamin D. Pair this with vitamin D-rich spinach, which contains up to 25% of your daily recommended vitamin D in just one serving, and you’ve got a timesaving, winning dish. You’ll Need: 1 6oz farm-raised salmon filet 2 tablespoons balsamic vinaigrette, divided 3 cups fresh baby spinach 1/4 cup cubed avocado 1 tablespoon sunflower kernels, toasted 1 tablespoon dried cranberries 1 large lemon Salt and pepper to taste Makes: 2 servings Instructions: Cut the lemon into four wedges. Set aside. Rinse the filet and cut into two pieces, matching the grain of the flesh. Place on a cooking sheet lined with aluminum foil. Drizzle salmon with 1 tablespoon vinaigrette and the juice from 1 lemon wedge. Sprinkle it with salt and pepper to taste. Let sit for 15 mins to marinate. Turn broiler on high and broil salmon on middle rack for 10-15 minutes, or until fish flakes easily with a fork. Toss spinach in a large bowl with the remaining vinaigrette. Divide between 2 plates. Top with the salmon, avocado, craisins, and sunflower kernels. Serve with lemon wedges on the side. Enjoy! Berry Good Parfait (V, VG) This protein and vitamin D-rich creamy treat is recommended for breakfast, but it can be eaten any time of the day—even as a light dessert alternative. You can switch up the fruit, granola, and yogurt you use, but we love the fresh, sweet taste of these three berries combined. Pair with a sprinkle of chia seeds or coconut flakes and you’ve got yourself a quick and easy gourmet treat! If you are vegan or lactose-sensitive, you can sub in any favorite yogurt alternative. Just one cup of dairy or non-dairy yogurt typically contains 2-3mcg of vitamin D, which is about 15-20% of your daily recommended intake. You’ll Need: 2 cups fresh blueberries 2 cups fresh raspberries 2 cups chopped fresh strawberries 4 cups honey or plain Greek yogurt (or dairy-free alternative) 2 cup of granola, your choice Chia seeds or coconut flakes (optional) Makes: 8 parfaits Instructions: Combine strawberries, raspberries, and blueberries in a bowl.  Layer 1/4 cup of the berries, ¼ cup of yogurt, and granola into 8 parfait glasses or small Mason jars (for 4, half the recipe). Repeat layers with a little room left over at the top. Top with remaining berries. Add chia seeds, coconut flakes, or anything else you like. If you are not serving immediately and just want to have one at a time, keep everything separate and measure it out for one serving so the toppings remain fresh and the granola doesn’t become soggy. Mushroom and Pepper Stir Fry with Maple-Soy Marinade (V, VG) We love stir fry because it’s fast, versatile, and can be made vegan or vegetarian friendly. If you’re more of a meat-eater, try adding chicken or shrimp to this recipe. You’ll have a hearty meal in less than an hour. The salty-sweet marinade is easy to make and such a delicious spin on a favorite dish. You’ll Need: Sauce 3 cloves of garlic, minced 2 tsp of ginger, minced (powdered if you’re tight on time and have it) 5 Tbsp maple syrup (or agave nectar for lower glycemic index) ½-1 Tsp red pepper flake (to taste) 5 Tbsp tamari or soy sauce 1 Tbsp sesame oil 4 Tbsp lime juice A splash of filtered water Vegetables 1 cup (container) of white or shiitake mushrooms 1 medium red bell pepper (thinly sliced) 1 cup chopped broccoli 1 cup chopped green onion 3 cups cooked brown or jasmine rice 2 tsp sesame seeds, garnish (optional) Makes: 4 servings Instructions: Cook rice according to directions on the package. Keep warm aside. Make the marinade by adding all ingredients to a mixing bowl and whisk to combine evenly. Taste and adjust the flavor to taste. Chop vegetables and set them aside. Heat a large skillet over medium heat and add a little sesame oil. Add mushrooms and broccoli to the heated pan, stir. Cook for 5-6 minutes. Then add red pepper and sauté for an additional 2-3 minutes. Add marinade. Add the green onion (optional) and toss to coat it with the marinade. Cook for 1 minute on high heat. Then remove from heat. High heat will prevent sogginess. Top with a sprinkle of sesame seeds and green onion, serve immediately over rice.   Want More? Looking for more ways to complement a healthy, vitamin-rich diet? 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: 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: 5 minutes Winter is in full swing, and there’s no better time to be proactive with your nutrition to protect your health. Vitamin C is one of the powerhouses of all the essential nutrients. In addition to a strong immune system, vitamin C has numerous other benefits, which you can read about here.  Here are three recipes bursting at the seams with vitamin C. They will be sure to please even the pickiest of eaters!   Kale and Lemon Chicken Soup Nothing is better in cooler weather than a hearty soup, and this one will add some variety to your OG chicken soup recipe. We love the tang of the lemon and kale is packed with vitamin C. Use leftover bones and meat from a chicken dinner to create your own stock, or purchase chicken stock right off the shelf. Either way, it’s going to be a hit. Ingredients: 1 whole chicken, or several thighs and legs  1 onion 3 carrots 3 bay leaves  3 celery stalks 1 fennel bulb 6 garlic cloves Several thyme, sage, and rosemary sprigs 3 tbsp olive oil 2 lemons 1 tsp peppercorn salt ½ cup of wild rice or grain of your choice For broth:  Place chicken, peppercorns, onion, carrot, bay leaves, herbs, 3 garlic cloves, 2 celery stalks and 1 tbsp of salt in a large stock pot and cover with 7-8 cups of water. Cut woody stalks from fennel and add to the pot along with fronds. Save the fennel bulb. Place pot over high heat and bring to the boil, then reduce heat to medium-low and simmer for 1 hour or until chicken is cooked through. If the chicken floats, top with a plate to keep it submerged. Keep chicken on a plate for later.  Strain the broth through a sieve or a cheesecloth, back in the large stock pot. Discard the ingredients caught by strainer/cheesecloth. Making the soup: Cook the rice according to directions. Add rice to broth. While rice is cooking, heat oil in a separate pan, and mince remaining garlic cloves, chop the celery, carrots, onion, and fennel bulb. Cook in the oil until tender, about 5 minutes. Transfer to the broth in a stock pot. Chop kale and remove large stems if any. Saute the kale for about 2 minutes (look to see that it is bright green). Transfer to broth. It will continue to cook there.  Chop chicken and add to stock pot. Squeeze in the juice of 1-2 lemons, as desired. Allow to simmer for 20-25 minutes, lid on.  Serve hot with a slice of bread if desired. Enjoy! Blackened Salmon with Mango & Papaya Salsa Still craving flavors that bring you back to summer? Mango and papaya bring a sweet twist and contrast perfectly with the blackened, smoky flavor imbued in this salmon dish. Best part is that papaya and mango are bursting with vitamin C! No palm trees and sunshine needed for this tropical experience.  Ingredients: 2 large mangoes diced 1 papaya diced 1 red bell pepper diced 1/2 red onion diced handful of cilantro finely chopped 1 lime Ingredients for salmon: 1 tablespoon dried oregano 1 tablespoon sweet or smoked paprika 2 garlic cloves, crushed 1/4 cup extra virgin olive oil 1 lb of freshwater or farmed salmon fillet 2 tablespoons vegetable oil For salsa: Combine mangoes, bell peppers, onions, and cilantro. Add lime juice and salt. Stir, add salt to taste. Set aside. For salmon: Preheat the oven to 350 degrees (F). Put oregano, smoked paprika, garlic and olive oil in a bowl and season. Rub the marinade into the flesh of fish. Place the vegetable oil in a non-stick pan over high heat. Warm for 1-2 minutes until the oil is smoking, then add the fish, marinated-side down, and cook for 5-6 minutes until the flesh has blackened. Transfer to the oven, then bake for 10 minutes until just a little rare in the center. Transfer to plate, top with salsa, serve warm. Optional: good sides are arugula salad dressed lightly or quinoa served warm.   Pistachio & Chocolate-Dipped Strawberries Looking for something indulgent and sweet that still packs your vitamin C? These strawberry treats are a lighter option to your typical winter dessert. Perfect for a night in or a gift for a loved one with a sweet tooth. Bonus! Pistachios and strawberries both contain vitamin C. Super simple, super cute, and super tasty! Ingredients: 1 pint of large or medium strawberries 2 cups of milk or dark chocolate, melted 1/2 chopped unsalted/salted pistachios Wooden skewers Pink decorating sugar, optional Directions for dipping:  Clean strawberries, chop off ends and discard. Place strawberries on skewers (one per skewer). Melt chocolate over low heat, stirring constantly and taking care not to burn (if it’s clumping, it’s burning). Dip each strawberry halfway into chocolate, coating each in a light layer of chocolate. Place each on a baking sheet or plate lined with parchment.  Crush pistachios in a bag with a rolling pin. They should be fine pieces, breadcrumb size. Sprinkle pistachios lightly on the top side of each strawberry before chocolate sets. Sprinkle lightly with pink decorating sugar if a more indulgent treat is desired.  Place the tray in the fridge until dried and cool. Serve on a plate. Share and enjoy!   The EZ Melts Difference These recipes are sure to please and give you a C-boost, but for your daily vitamin C, we suggest a supplement like EZ Melts. It’s important to have a daily routine of feeding your body the nutrients it needs. Supplements are the easiest and quickest way of ensuring you get the correct amount. Check out our Zero Sugar, Vegan, Gluten-Free, Non-GMO quick melting vitamin C tablets in a customer-approved delicious flavor! Many vitamin supplements are solid and have a ton of chemical additives, which can cause stomach upset, so quality matters. Make sure you are choosing a brand that cares about what they put into their supplements as much as you care about what goes into your body. Thanks for being a part of our community!  ___ Written by Annie-Eliza Stevens