EZ Melts Health Blog

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 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