EZ Melts Health Blog

Reading Time: 4 minutes Ah cookouts, here we come. But if you're vegan, it can be tricky to enjoy the typical fare at 4th of July BBQs. It’s not always easy to find holiday foods at the grocery store, so making your own dishes is always the best, most delicious option! This Fourth of July, you don't have to go without. Instead, prep one of our creative recipes to savor and share with others and bring with you for wherever you end up this summer. Vegan Mexican Elote Salad Mexican street corn, or elote, is a popular summer snack. The name comes from how sellers of this dish used to sell it on the streets of Mexico. Simply mix all the ingredients together until well combined, then serve immediately with tortilla chips or crackers alongside for dipping! Ingredients: 5-7 ears of shucked corn 1 lime, quartered and juiced Cilantro, chopped 1 purple onion, diced 2 avocados, diced Vegan butter or margarine Salt and pepper Ground chipotle pepper or chili powder Directions: Preheat oven to 425°F. Spread butter generously over uncooked corn, season with salt and pepper all over. Wrap each corn cob in aluminum foil, then put in oven at 400 or on grill) for 20-25 minutes. Check corn to make sure it doesn’t burn or char the corn. Shave corn with a large knife down the cob. In a large mixing bowl, combine the corn kernels with lime juice, and diced avocado, chopped cilantro and diced onion. Season to taste with pepper, salt, and chipotle seasoning or chili powder. Mix until well combined. Serve and enjoy! Vegan Chocolate Cake with Coconut Frosting and Mango Sauce If you're looking for a decadent dessert with a summer twist, this chocolate cake with coconut frosting and mango sauce is the perfect choice. It's easy to make and can be customized in many different ways depending on what you have on hand. Ingredients: Cake 1 1/2 cups all-purpose flour (or gluten-free flour blend) 1 cup sugar (or evaporated cane juice) 3/4 teaspoon baking powder 1/8 teaspoon salt 1/2 cup coconut oil, melted and cooled to room temperature 1/4 teaspoon vanilla extract 1/2 cup water 2 tablespoons unsweetened cocoa powder 1/2 cup canned coconut milk (or other non-dairy milk) 1 teaspoon apple cider vinegar 1 cup shredded coconut flakes, Mango Sauce 1 large ripe mango, peeled and cut into chunks 1 whole lime, quartered and juiced 2 cups sugar (try coconut sugar) Directions: Preheat the oven to 350°F and grease a 9-inch round cake pan with coconut oil or nonstick spray. In a large bowl, mix together flour, sugar, baking powder and salt. Add melted coconut oil and vanilla extract then stir in water until combined. In a small bowl, mix together cocoa powder and coconut milk then add to the flour mixture along with apple cider vinegar. Stir until combined. Pour batter into prepared cake pan then sprinkle shredded coconut on top. Bake for 30-35 minutes until toothpick inserted in center comes out clean. While cake is baking, prepare mango sauce by adding all ingredients to a small pot, then simmer on low heat for about 4-5 minutes. Leave it in longer to make a smoother sauce.  Let the cake cool completely before slicing, then drizzle with mango sauce and enjoy! Vegan BBQ Portobello Burgers These vegan balsamic portobello burgers are a delicious way to celebrate Independence Day. They're easy to make and are sure to please vegans and non-vegans alike! Ingredients: 1/2 onion, sliced into rings 4 medium portobello mushrooms, stems removed 2 cloves of minced garlic ⅛ tsp garlic powder ⅛ tsp Italian seasoning Vegan mayo 1 tbsp olive oil or vegan butter Vegan cheese slices (optional) Balsamic glaze to drizzle Salt and pepper Hamburger buns Directions: Peel and slice ½ of a white onion into rings. Take off stems from portobello mushrooms. Mix together the mayo, garlic powder, ⅛ tsp Italian seasoning, salt & pepper to taste in a small bowl until well combined. Add a little splash of water to make thinner if desired. Set aside for now so that you can assemble your burgers later on. Heat a large skillet over medium-high heat and add the olive oil (or vegan butter). When pan is hot, add onion rings and minced garlic. Sauté for 3-5 minutes or until onions begin to caramelize, stirring occasionally so that they don't burn. Transfer onions to a plate then wipe out any extra oil from the pan. Place mushrooms in the pan, gill-side up, and add a dash of salt and pepper.  Cook for 3 minutes or until they begin to brown. Flip them over then add a bit of water (about 1/2 cup), cover with a lid and cook for another 5 minutes. Add vegan cheese about 1 minute before finished cooking (optional). Remove from heat and set aside while you prepare your buns. To assemble burgers, place 1 mushroom cap on each bun bottom followed by some caramelized onions, spread mayo mixture onto tops of buns, drizzle the balsamic glaze on the mushroom, then add top bun. Serve immediately and enjoy! The EZ Melts Difference We hope you enjoy these recipes this cookout season. Whether you're a vegan looking for some new ideas or just want to try something different this year, these recipes are sure to please everyone. If you’re interested in supporting your best health this summer, try our EZ Melts supplements. Especially if you’re vegan or vegetarian, it’s important to make sure you are getting all the nutrition you need. 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 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: 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: 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 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: 4 minutes   Break out the picnic blankets and sunscreen—you can enjoy the great outdoors and do something great for your body, effortlessly. We’re talking about vitamin D, and it’s essential for more than its reputation for supporting bone health.  When you spend time in the sun, your skin produces vitamin D when UVB rays interact with a protein in your body called 7-DHC.  However, protecting your skin from too much sun exposure is just as important as naturally producing vitamin D. So how do you have fun in the sun without upping your risk of skin conditions like cancer?  Read on for warning signs of D deficiency and tips to stay safe out there this summer. Vitamin D Deficiency Time in the sun can stimulate vitamin D production. Still, it's easy to develop a deficiency if you don't get enough sun, have pre-existing conditions, or have an unbalanced diet.  If you find yourself working long office hours or not spending a lot of time outside, it is easy to develop a deficiency. Other factors that increase the likelihood of a vitamin D deficiency include:  Celiac's disease chronic kidney/liver disease taking some long-term heartburn medication being elderly darker skin Vitamin D deficiency is linked to: muscle weakness slow wound healing mood swings fatigue not related to other conditions bone and back pain becoming ill often hair loss bone loss increased risk of fractures, falls, and osteoporosis How Much Vitamin D Do You Need? Currently, the NIH recommends that adult women get around 600 IU or 15 mcg of vitamin D per day, and for adult men, about 600 IU or 15 mcg, but it may vary according to your needs.   There are dietary sources of vitamin D — but they're somewhat limited, especially if you have a vegan or vegetarian diet.  Be mindful of what you’re getting from your food and how much time you spend in the sun. It’s summer now, but in the winter months, especially if you live in a colder climate, it can be more difficult to get outdoors.  If you find that you are not getting enough vitamin D through lifestyle and diet, supplements can be an easy and safe way to fill the gap.  How Much Sunlight Do You Need for Vitamin D? Diet and supplements aside…how much sun are we talking about here? For most people, safe sun exposure is key, and research studies say you really only need about 9-25 minutes, in the sun per day depending on your skin tone to produce some vitamin D.  There needs to be more research conducted on this for people with darker skin tones, but the message here is you don’t need to spend hours and hours per day sitting in the sunlight.  With that in mind, here are some tips on how to stay safe while you soak in some rays. Staying Safe In the Sun Pick the Right Time to Bask In the Sun The sun’s UVB rays are at their strongest midday, so if you can get out around lunchtime, even if you work in an office, a few minutes will make a difference. Think less time, and more potency when spending time in the sun. Expose More Skin  Wearing light clothing that exposes more skin to the sunlight is the best way to quickly produce vitamin D. Try a tank top and shorts to maximize the benefits, but only do so for short periods of time.  Wearing Sunscreen is Still Important Your health is crucial, so balancing out sun exposure with preventative measures can still allow for your body to make vitamin D while still protecting you against skin damage. Yep, that means wearing sunscreen is still crucial. In fact, studies show that routinely using at least SPF 15 reduces the likelihood of developing carcinoma by 40 percent, AND does not stop vitamin D production. So slather on some sunscreen this summer, grab your shades and a water bottle, and make it a goal to enjoy the sun every day for at least a few minutes—your body will thank you. The EZ Melts Difference While you may be able to find supplements elsewhere, it’s finding quality products made to digest effectively and safely that 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.  EZ Melts supplements are all zero-sugar, vegan, gluten-free, and non-GMO, so you know that you are buying the best. Thank you for being a part of the EZ Melts community!

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: 6 minutes  Many women start new, healthier habits when they find out they are pregnant, which is a wonderful thing. However, it’s recommended to start building healthy habits and taking the necessary supplements for fetal health before conceiving. It’s never too early to change your lifestyle for the better, but if you are planning or trying to conceive within the next couple of years, it’s especially important.  Adopting healthy habits doesn’t need to be overwhelming. Work your way up to lifestyle changes so that they don’t completely alter your life in a matter of days. It’s better in the long run to take small steps that will make a lasting positive impact on your health and the health of your baby. Here are the top five to-dos to add to your pre-pregnancy checklist (we also included a handy printable checklist from the CDC at the end of this article). Talk with your medical care team on how to incorporate these safely, depending on medications, lifestyle, and health conditions. Stop Alcohol Consumption, Drug Use, and Smoking  This one is talked about a lot, but because it is so important, we had to include it! Here’s why: alcohol, illegal drugs, and smoking cigarettes can lead to severe birth defects, pregnancy, birth complications, and even fetal death, not to mention they negatively impact your quality of life. If you find it difficult to stop using drugs or alcohol for whatever reason, please talk to a medical professional you trust about how to reduce and stop these habits well before getting pregnant (think at least a year before).   Preconception Health Appointment Preconception appointments with your medical specialist are meant to help you and your partner prepare for the changes ahead while increasing your chances of conceiving. If you are conceiving or raising your future children with someone else, it’s important that both people reflect on their health habits, lifestyle, and mental preparedness.  Your doctor or midwife will be able to take a holistic view of your habits and health to determine the next steps in your journey to becoming pregnant. They may talk to you and your partner about supplements, running blood tests, and your family history to ensure you have a healthy pregnancy.  Always consult a doctor before altering or stopping any prescription or routine. Doing it by yourself in order to get pregnant can cause damage to your body and be worse for conception in the long run.   Be Active in 10 Minute Intervals Exercise is one of those habits that doesn’t provide a lot of instant gratification (besides those wonderful endorphins) until you get into a groove and work out regularly. But here’s the good news: you don’t need to be an athlete to enjoy and benefit from physical activity. It’s recommended that you get about 150 minutes of moderate exercise per week, which is equal to exerting yourself but still being able to hold a conversation. This may sound like a lot, but if you were to incorporate small bursts of physical movement into your already established routine, you’ll be getting the benefits from 150 minutes in no time. Try this out: take a ten-minute break every two hours during the day to stretch and speed walk around your office, neighborhood, or house. Do that for a total of 30-60 minutes a day, and you’ll have your new routine down in no time. You may even decide to incorporate more physical activities once your body is used to getting the exercise it needs.   Talk to Doctor and Stop Birth Control Before Trying to Conceive People will often make the decision to become pregnant and stop taking birth control pills, get their IUD out, or stop other methods of contraception right before trying. Some of these methods alter your hormones which can take some time to get back to normal. It’s said that you ovulate and can conceive a month or so after getting an IUD taken out at your gynecologist’s office or stopping the pill, however, some people find it takes six months to a year for conception to happen. It really depends on your lifestyle, your health, and your partner’s reproductive health as well. Talk to your doctor about any concerns you have.   Start a Prenatal Supplement Before Pregnancy People always ask an expectant parent: are you taking a good prenatal vitamin? Quality prenatal supplements, in addition to a well-rounded, nutrient-dense diet, is crucial to your health and fetal health. During pregnancy, your body is rapidly changing and creating new life, so it needs extra nutrients to support you and your baby. However, many people don’t start taking a prenatal before conception, which is also extremely helpful in preparing your body for pregnancy and childbirth. It is now recommended to take a supplement at least a month in advance of trying to conceive. Whichever you choose, make sure it has natural, quality-sourced ingredients and 400 mcg of daily folic acid, which, especially when taken in advance of getting pregnant, can reduce problems with fetal brain and spine development What should be included in a good prenatal vitamin? Folic Acid Calcium Iron Iodine B-Complex or B vitamins Vitamin D Vitamin C Vitamin A If you are looking for a complete checklist to start planning your pregnancy journey, click here and print out this free preconception guide.  ___ Written by Annie-Eliza Stevens

Read Time: 4 minutes Vitamin Bs deserve to be paid overtime for all the work they do for our bodies. As we’ve covered in previous articles, there are eight B vitamins, but there is one B vitamin in particular that has been getting a lot of attention: B-12.  Taking a B-12 supplement is beneficial only if it is formulated with the right compounds. Unfortunately, many companies opt for the cheaper route and use ineffective, if not harmful, ingredients in their supplements—yes, even some of the well-known brands you see on the shelves. It’s really what’s inside that counts. Read on so you can get the most out of your B12 supplements. What Does B12 Do for My Body? Vitamin B12, or cobalamin, is the eighth B vitamin. All B vitamins aid in the conversion of food (carbohydrates) into fuel (glucose) that generates energy. It also supports optimal skin, hair, eye, and liver health. Vitamin B12 is an essential vitamin in maintaining healthy nerves and assists in creating DNA and RNA—the very biological material we are made of. But because our bodies are unable to produce Vitamin B12 on their own, we have to get it through nutrient-rich food and supplements. Even if you eat a balanced diet rich in vitamins and minerals, there are some groups of people that might be more prone to B12 deficiency than others. For example, B12 is mainly found in animal products, so it can be especially hard for those who follow a vegan or vegetarian diet to get the nutrients they need. Also, people who take certain medicines also have B12 malabsorption issues. Best Food Sources of Vitamin B12 As we mentioned above, most foods that contain B12 are animal products and meat, so a supplement is the best way to bridge the nutritional gap if you follow a vegan or vegetarian diet. Here are some of the best foods to find rich sources of B12: Tuna Salmon Yogurt Eggs (especially the yolks) Fortified cereals Milk Liver Beef Symptoms of Vitamin B12 Deficiency Sometimes it is hard to tell if you are not getting enough because there are other vitamins that mask a B12 deficiency. Here are some of the symptoms: Loss of appetite Muscle weakness and fatigue Anemia Poor memory recall and dementia Irritability Nausea and vomiting Tingling feeling in hands and feet It’s always better to be safe than sorry when it comes to B12, but you have to find the right form of it in the supplements you buy. Yep, what most people don’t know is that there are multiple forms of B12, and not all of them can be absorbed and used by the human body—so many people are just throwing money away. Do your research ahead of time so you know what to look for; this article is a great place to start. Here is a breakdown of two forms of B12 that are used when making supplements, and why one of them is a waste of time and money. Methylcobalamin vs Cyanocobalamin They’re a mouthful, but trust us, you want to know which one you should be taking. Cyanocobalamin is synthetic B12, manufactured to have a longer shelf-life and to be cost-effective. Most supplement companies, even household name brands, will use cyanocobalamin to save money on production. But what these brands don’t tell you is cyanocobalamin is ineffective as a supplement. Unfortunately, it’s converted by the body into methylcobalamin, and our bodies can’t convert cyanocobalamin easily, if at all. Because of this, methylated b 12 is the superior and effective choice. Methylcobalamin is the form of B12 that is found in nature. It is the purest form of B12. Methylcobalamin is recommended over cyanocobalamin by many studies for its superiority and bioavailability, so be sure to look for it in the ingredients on the label. While you may be spending a little more, a quality methylcobalamin supplement is better than one that doesn’t have any benefits for your body. We ensure that our vegan, methylated B12 supplement is created with methylcobalamin, not cyanocobalamin, because your health is too important. In addition to being vegan, our supplements are non-GMO, sugar-free, and gluten-free.  Our supplements melt quickly on the tongue, making it EZ to get the nutrition you need! Get your EZ Melts B12 supplement today.  ___ Written by Annie-Eliza Stevens

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