Alicia Silverstone's Blog, page 13

The 7 Most Important Nutrients for a Plant-Based Diet

There’s been a rise in campaigns like Meatless Monday and Veganuary, as well as the growth of plant-based companies like Beyond Meat, which are now available in supermarkets across the country and around the world.

These meatless initiatives and animal-free brands are aimed to improve the health of individuals (and the planet!) with ongoing research showing that plant-based foods can help with things like managing weight and reducing the risk of lifestyle diseases such as diabetes, heart disease, and cancer.

One review from Nature explains that there is robust evidence for short to moderate-term beneficial effects of plant-based diets, versus conventional diets, on weight, metabolism and inflammation in healthy participants, those with obesity and those with type-2 diabetes. It also shows that plant-based diets can diversify the gut microbiome toward favorable types of bacteria that lead to positive health outcomes.

In another review, they state that epidemiological studies show the consumption of fruits and vegetables can prevent cognitive decline, while low intake has been associated with increased cognitive decline. However, unless it’s planned properly, like any way of eating (not just plant-based), some key nutrients may fall short on a plant-based diet. How do you know if you’re getting enough?

First, there are a few general things you can do to ensure you’re getting enough nutrition from plants:

Consume enough calories. When calorie consumption is insufficient, so are all of the vitamins and minerals that accompany calories.

Eat a wide variety of whole plant-based foods. While Oreos and potato chips might be vegan, they won’t give your body the nutrients it needs. They may be O.K. on occasion, but it’s important to consume a wide variety of whole plant-based foods daily as every single plant brings its own set of nutrients.

Create meals that are half veggies, one-quarter whole grains, and one-quarter plant-based protein. Veggies include broccoli, cauliflower, carrots, cabbage, leafy greens, tomatoes, onions, and many many more! Grains include brown or black rice, quinoa, amaranth, farro, oats, and more (starchy veggies like sweet potato or purple potatoes could also be inserted here). Plant-based proteins include beans, lentils, edamame, tofu, tempeh, nuts, and seeds. Shoot for up to 10 fruits and veggies a day and well-balanced meals.

More specifically, there are some nutrients that can occasionally fall short unless you carefully plan your plant-based diet. These seven essential nutrients, as well as their food sources, are listed below so you can be on your way to becoming a well-nourished plant-based foodie!

1. Vitamin B12

When it comes to plant-based diets, B12 may be an issue if you’re unaware of where to obtain it and how much you need. Vitamin B12 deficiency does not immediately manifest symptoms and long-term vitamin B12 deficiency can damage the nervous system. It’s important to consume sufficient amounts of the right plant foods such as unwashed organic produce (since B12 may come from the soil), mushrooms grown in vitamin B12-rich soil, fortified plant-based milk, or nutritional yeast on a daily basis.

Consider taking a B12 supplement if you feel you’re not getting the recommended amount of B12. The recommendation is 2.4 mcg a day, but you’ll see supplements with 250 to 2000 mcg doses because the absorption is very low. Consider having your B12 levels checked by your healthcare provider since it’s an easy test and important to know if you’re unsure if you’re getting enough.

2. Iron

Iron is key to the production of red blood cells and oxygen circulation. Iron deficiency can lead to anemia and cause symptoms like fatigue and decreased immune function. Iron can be found in beans, lentils, peas, tempeh, cruciferous vegetables, whole grains, dried apricots and leafy greens.

Soaking beans for 24 to 48 hours before cooking significantly reduces the phytic acid, a nutrient that can bind iron, making it less available to us. Another trick to maximizing iron absorption is to combine high-iron foods with high-vitamin C foods. Mixing beans with vitamin C also aids iron absorption in the body. Good sources of vitamin C include bell peppers, broccoli, citrus fruits, kiwi, mango, leafy green vegetables, tomatoes, and sweet potatoes.

Also, combining iron with plant foods high in vitamin A can enhance iron absorption. Foods high in vitamin A (in the form of carotenoids in plants) include leafy greens, orange, yellow and red peppers, carrots, zucchini, sweet potatoes, and pumpkin. What’s awesome is that high-iron foods naturally pair with foods high in vitamin C and A. Some examples include:

tacos with beans, tomatoes, and avocado

oatmeal with blueberries and dried apricots

chickpea pasta with tomato sauce, spinach and ground tempeh

The recommendation for iron is 18 milligrams a day for premenopausal women and 8 milligrams a day for post-menopausal women, as well as men.

3. Iodine

Iodine is a mineral found in fish, shellfish, and sea vegetables. It supports thyroid function and metabolism. Iodine deficiency can result in an enlarged thyroid gland, fatigue, weight gain, thinning hair, and increased risk of infections. The recommendation for iodine is 150 micrograms a day for men and women between the ages 19-50 years of age. You have a couple of options to get enough iodine.

Enjoy a few servings of sea vegetables each week, such as wakame (approximately 66 micrograms per gram of wakame), nori (16-43 micrograms per gram) or kombu. Note, be careful with kombu as it can have almost 3000 micrograms per sheet of kombu and iodine toxicity is also a thing!

Use iodized salt whenever you use salt in cooking (there’s approximately 71 micrograms of iodine in 1/4 teaspoon of iodized salt).

Take a multivitamin with iodine (many contain 150 micrograms of iodine).

4. Vitamin K2

Vitamin K2 plays a supportive role in bone and cardiovascular health, and may prevent blood clotting. Wellness website SymptomFind highlights in its post that it also serves as a cell-signaling nutrient that can help prolong cell life. Vitamin K2 is different than K1, which is found in leafy green vegetables, tomatoes and peas.

Vitamin K2 is mostly produced by human and animal gut bacteria. It can be challenging to get from food alone. Your gut bacteria can convert some K1 to K2, but it’s difficult to know exactly how much. The highest plant-based source of Vitamin K2 is natto (Japanese fermented soybeans) — a 100-gram serving contains 108 micrograms of Vitamin K2.

You can also incorporate it into your diet through other fermented foods like tempeh, kimchi, and sauerkraut. If you take a calcium supplement look for one that also includes vitamin K2 as it helps to transport calcium to the bones. Studies are suggesting that the effects of K2 are best seen with a daily intake between 10-40 micrograms.

5. Vitamin D

Vitamin D insufficiency and deficiency are common whether you follow a plant-based diet or a standard American diet. Vitamin D plays an important role in bone health as well as immune function, cancer prevention and heart health. Your body produces vitamin D in response to sunlight, therefore, the best way to obtain enough vitamin D is to get 15-30 minutes of sunshine a day.

Additionally, you can get vitamin D from some fortified food products such as plant-based milk, some plant-based cheeses, cereals, and fortified orange juice. If you’re unsure of your vitamin D status, ask your healthcare provider to check your levels. Supplementation may be warranted if levels are less than 50 nmoL/L.

6. Omega-3 fatty acids

Omega 3 fatty acids have been shown to support brain and heart health, and reduce inflammation. Consuming two tablespoons of flax meal, chia seeds, and hemp seeds can provide 3.2 grams, 4 grams, and 1.7 grams of omega 3’s, respectively. Walnuts are another good source of omega 3 fatty acids with 2.5 grams per ounce.

The type of omega 3 fatty acids in plant foods is ALA. The type of omega 3’s that are important for brain and heart health are DHA and EPA. The body can convert some ALA to DHA and EPA, but the conversion rate is low, between 2-10 percent. It’s important to include flax, chia, hemp seeds, and walnuts as a part of a plant-based diet since they’re also power packed with other essential nutrients. However, since the conversion of ALA to DHA and EPA is low, it may also be necessary to take a plant-based omega 3 fatty acid supplement (in the form of algae oil) if only eating plants.

7. Zinc

Zinc is an essential mineral that supports immunity, metabolism, collagen, and cellular repair. Suboptimal zinc intake can result in impaired wound healing and immune function. Plant-based foods rich in zinc include legumes, nuts, seeds, dark chocolate, and soy products. The recommendation for zinc is 8 milligrams a day for adult women and 11 milligrams a day for adult men.

Like any way of eating, plant-based diets can require a little planning and preparation to ensure adequate nutrition for optimal health. Taking a food-first approach and incorporating those foods that are good sources of these vitamins and minerals is important. Adding supplements where needed would be the next best step.

One thing I often recommend is adding everything that you eat in a day, or over the course of three days, to cronometer.com. It gives you a complete analysis of all the nutrients above, plus other essential nutrients, and is a great way to see if you’re not meeting your needs for anything specific. Also, it’s free! For nutrient-rich recipes, visit the purely planted blog. If you’re unsure about your own diet, consider consulting with a plant-based dietitian or health are provider.

Reprinted with permission from Purely Planted.

5 Delicious Coffee Alternatives

Coffee is very acidic, and if you’ve ever been a regular coffee drinker, you know how the high caffeine content can give you the jitters then make you crash. It’s altogether hard on your system…not to mention, coffee makes your teeth yellow, and gives you bad breath. Gross! That said, drinking coffee can be a tough habit to break, and who doesn’t enjoy sitting down with a hot, flavorful beverage? Luckily, there are lots of yum alternatives to traditional coffee. These won’t taste like coffee, but they are hot and soothing and nice to sip on. 

Any of these coffee alternatives can go in a mug or in your to-go cup while you’re running errands or heading to work. And if you must drink coffee, I have heard that straight espresso is a better choice than coffee. Sounds a bit suspicious, but I do enjoy a sip of espresso about two times a year. And I mean a single sip – I couldn’t order one and drink the whole thing myself. I just bum a sip off of whoever is drinking that delicious-smelling after-meal beverage.

Coffee Alternatives

1. Kukicha Tea
This one is very healthy. Try it alone, or sweetened with a little brown rice syrup. You can also make it medicinal by using it in my Cure-All Tea (p. 90 in The Kind Diet).
Try Eden’s Kukicha tea.

2. Mugicha (Barley) Tea
Roasted barley has a delicious flavor in tea. When I drink it, I put a barley tea bag in my mug and simply refill it with hot water all day. You can add brown rice syrup for a sweet, superhero treat.
Bird Pick sells roasted barley tea as does Goldmine Natural Foods.

3. Genmaicha (Brown Rice) Green Tea
Genmaicha is quite delicious. It is roasted brown rice tea. But beware, all green teas have caffeine. I have on a rare occasion sipped on some green tea, but I am not a caffeine fan at all. If you love green tea, though, this is a good one.
Try Eden’s Genmaicha.

4. Yerba Mate
Yerba Mate is an antioxidant-rich tea grown in South America. It’s super yummy. I used to drink this with Woody Harrelson and his wife Laura all the time. Laura makes a mean Yerba Mate latte! You can have it cold or hot with soy or rice milk and maple syrup. Yerba Mate gets me super spazzy from the caffeine, so I don’t drink it anymore, but boy I used to enjoy some sips of that with my pals. It’s not superhero, but if you’re looking for a healthier caffeine fix, this is a better option than coffee!
Try organic Yerba Mate by Guayaki.

5. Choffy, Teechino, or Pero
All three of these brands are natural coffee substitutes made with chicory, cinnamon, and a variety of other spices. If you really miss the flavor of coffee, give one of these a try. If you’re looking to go superhero, one of these could be a good first step toward weening yourself off of caffeine. Real Food Daily serves Teechino with steamed soy, rice, or hemp milk (you get to pick). It’s so nice with a big piece of chocolate cake. When you feel rebellious! Although the chocolate cake will be almost the same as the caffeine because of the cane sugar and caffeine in the chocolate. But heck, it’s more fun than coffee!
Try Choffy, Teeccino, or Pero.

 

Hearty Kabocha Squash Kinpira Stew

This soup is so delicious and good for you. It’s great throughout the year, I have it about every 10 days, it is warming and strengthening.

The kabocha squash is packed with potassium (and crazy delicious) and the burdock strengthens and purifies the blood.

If you are pregnant, post birth, or nursing, I refer to this stew in The Kind Mama as a replenishing  meal since its so nourishing and restorative.

Bear loves this soup and eats it with joy. He gobbles it up and calls it spiderman soup (though he has no idea who or what spiderman is- he just heard some kid say it.) He knows it makes you really strong! 

Serves 4 to 6
Ingredients:
Sesame oil
1 cup burdock, sliced into thin matchstick pieces
Pinch of fine sea salt
1 cup carrots, sliced into thin matchstick pieces
1 cup lotus root, sliced into thin rounds
1 cup thinly sliced kabocha squash (peel only if the squash is not organic)
1 cup onion, diced
1 tablespoon sweet white miso*
1 tablespoon barley miso

Directions:
Brush the bottom of a soup pot lightly with oil. Place the pot over medium heat. When the oil is hot, add the burdock and a pinch of salt. Sauté for 5 minutes, stirring constantly. If the burdock starts to stick to the bottom of the pan, add a little more oil or a little water.
Layer the carrot, lotus root, and squash on top of the burdock. Cover the vegetables with water, and bring to a boil. Lower the heat and simmer, covered, for 30 to 40 minutes (until veggies are very soft.) Add m

ore water from time to time as needed if the water level becomes too low.
Add the onion to the pot, and simmer until very soft, about 10-15 minutes. Combine the misos in a small cup, and dilute them with a little of the soup broth (you can add more miso later to taste). Slowly add the diluted miso mix to the pot, and stir gently. Simmer for 3 minutes more, taking care not to let the soup boil once the miso has been added. Serve immediately.

*If you have to choose one miso, barley is more medicinal.

The Kind Life’s Valentine’s Day Gift Guide

Love doesn’t cost a thing!

Quality time with loved ones is the most precious gift. A love letter is the ultimate Valentine’s Day gift and always has been! Really, what could be better than a deep meaningful letter from the one you love?

If you find yourself in the mood for some Valentine’s love – because we still are active participants in loving life and other people – perhaps this guide will inspire you to enjoy your festive holiday but with conscious, thoughtful, earth-friendly, healthier gifts.

We still believe in loving and goodness and romance, right? Let’s celebrate love!

Want to go the totally no-waste route? Kids can make cards using recycled materials, and you can make a book of coupons (a massage, cleaning house – clothing-optional – ha!) for your amour, make cookies from the kind diet, or put together a candlelight dinner – even a silent dinner with only laughter allowed could be fun and sexy.

Thinking flowers? Only organic will do, my love (more on that below!)  Please choose kind chocolate as well – so much of it is made from child labor and using ingredients that hurt people and animals. (Read: Is Your Chocolate Fair?) Review my favorite chocolate blog for the best chocolate ever.

If you don’t find anything you’re in love with on this guide, consider choosing vintage from The RealReal for lifelong keepsakes like jewelry & handbags that will last way past next year’s trend.  Take a peek at my holiday guide because it’s full of fun stuff you may have missed that would work so well for Valentine’s Day gifts too!
Also: see the bottom of this guide for wonderful charities to donate to in your sweetie’s name.

To love ,
Alicia

Traditional flowers are flown from the nether regions of the earth, racking up quite a carbon footprint before they make their way to your sweetie. Local, organic flowers are the healthiest choice for you and the environment. Find out where to get them here.

You can also look at this site for more info.

Thinking lingerie? You can find sustainably sexy pieces here: Anekdot uses upcycled fabrics to craft their elegant lingerie looks. Brook There has cozy-looking sets made from organic cotton. Aikyou  has cute pieces made from Fair Trade Certified and organic cotton fabrics.

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Diamonds are a girl’s best friend.. but only if they are sustainably lab grown or vintage. This is the perfect subtle bling, made responsibly!

Idyl Lab Grown Responsible Diamond Studs, $348 @idyl.com

Fewer dresses flow more beautifully than this vegan silk dress. It’s gorgeous on – I love this dress! Made from vegan silk, and the most perfect fit!Ruth Dress, $199 @ohsevendays.comThis aikyou bra is fair trade certified, organic, and gorgeous.MIA – triangle bra, €79 @aikyou.deLove notes used to be chiseled into cave walls, now you can gift them a sweet recycled journal, perfect for waxing rhapsodically about your lover.  This gorgeous journal is made from 100% post consumer recycled paper.Jellyfish Decomposition Book, $9 @decomposition.comThese glittering huggies are responsibly made, and the cornerstone of every great ear story. Ethical diamonds, responsible craftsmanship, and traceable 14k gold!Ethical Diamond Huggie Earring, $368 @idyl.comGorgeously set the mood with this diffuser which will emit calming scents all over your home. Perfect for that essential oil zen!Stone Diffuser, $119 @vitruvi.comMade from AppleSkin: an innovative leather alternative with a high content of natural waste, from the skin and core apple waste of the food industry, this vegan red saddle bag will add such a POP to anything they put on. Plus – you’ll have a great story to tell anytime you wear it!Iris Prima Linea – Apple Rosso Amore, €220 @miomojo.comA treat beyond the usual box of chocolate – this chocolate superfood yumminess is made in LA, and women owned!    Vegan, raw, organic, goes well in coffee and smoothies!Cacao Magic Superfoods, $28, @thephilosophie.comBeautiful bath and body oils are always appreciated… even more so when they are kindly procured.Ultimate Wellbeing Bath & Shower Oil Collection by Aromatherapy Associates, $99 @spacenk.comIf you want to buy something sweet and useful for V day, we love this reusable drinking cup!Tronco 20oz Glass Tumbler Glass Water Bottle Straw Silicone Protective Sleeve Bamboo Lid – BPA Free, $15.99 @amazon.comRescue pets deserve a Valentine’s day treat!  For your four legged love, a recycled rubber ball.ChuckIt! Recycled Remmy Ball Dog Toy, Medium $5 @amazon.comThis rose gold bottle stays cold forever, and really elevates their water drinking game.Rose Gold Drinking Bottle, 38.90€/ $47.96 @24bottles.comFor the sweet chef in your life, a pan that looks as good as it works. Why clutter up their kitchen space with ugly gadgets when museum quality pretty pans exist?!Always Pan, $145 @fromourplace.comOkay, it’s not lingerie – but it’s so pretty and practical! These organic pj’s are perfect for letting her sleep in on Valentine’s Day morning.  I love this cozy, organic PJ set, Mate The Label, (top/bottom sold separately.)

Purchase top here, bottom here.

Drizzle a dollop of this delicious olive oil on ANYTHING to make it taste special. This gift basket would make most foodies squeal with delight! This is the yummiest California olive oil.Nuvo, $64.99 @nuvooliveoil.comA monthly wine membership will make them think of you, fondly and boozily, for 12 months a year! These offerings from Winc are are proudly sustainable from bottling process to eco-friendly production and shipping methods. They are also vegan and made with sustainably farmed organic grapes – grown without pesticides.Winc Wine Of The Month Club (Choose Vegan), $60 and up @winc.comEach Bottle sold of this delish rose donates a portion of proceeds to benefit Love Leo Rescue to help save Animals in need in Los Angeles, California. Love Leo is a non profit 501c3 that saves thousands of dogs and helps them find forever homes.Rescue Rose, $25 @rescuerose.comA chic swiss army knife for the modern lass or fellow is useful for everything from opening bottles of wine to tinkering in the garden.Brushed Copper Swiss Army, $109 @etsy.comThese lovely wooden cards are made in the USA from sustainably-harvested birch wood, and 100% biodegradable!

Wooden Love Card, $6 @nightowlpapergoods.com

These handmade kids Valentines day cards are biodegradable and embedded with plantable seed hearts, which make them so much more meaningful and conscious than the usual mass kiddie school cards.

Plantable Valentine’s Card, 25 cards for $31 @etsy.com

Consider a donation in their name printed out and tucked into to your Valentine’s Day Card!

Nonprofits I suggest:

Contribute to ending animal cruelty and a kinder planet  – Animal EqualitySponsor a rescued farm animal – Farm SanctuaryFund solar energy in your community – RE-volv Help refugee children receive the resources they deserve – MercyCorpsEducate high school and middle school students on ethical food choices – Ethical Choices Program80% of the orangutan population has been lost in the past 75 years mainly as a result of mass deforestation. Help orangutans and their habitat – Orangutan Foundation InternationalHelp conserve and protect our oceans wildlife – Sea ShepherdGive the gift of clean and safe drinking water – Charity: Water

All products featured on TKL are independently selected by Alicia. However, when you buy something through our retail links, we may earn an affiliate commission.

How To Clean and Detoxify Your Washer and Dryer to Make Them Last Longer

Our washers and dryers work hard for us day in and day out. Just ask any great- or great-great grandmother and they will tell you: the washing machine is one of the world’s greatest inventions! Yet, most of us have never been taught how to clean these appliances properly. That’s right, all washers and dryers (top-loading and front-loading) need regular cleaning to keep them running smoothly and prevent maintenance issues. The good news is cleaning these workhorses only takes a few minutes every few months, and does not require harsh chemicals!

Why Bother Cleaning Your Washer And Dryer?

The idea of taking extra time to clean an appliance that is designed to clean and sterilize doesn’t exactly speak to commonsense. However, without regular cleaning washing machines experience build up of detergent, minerals and/or mold and mildew, all of which hamper performance. Likewise, your dryer should be cleaned out regularly to prevent build up of lint, dust, microplastics and other particles which if left alone will circulate throughout the house degrading your indoor air quality.

Also, if you’re switching from chemical-based and/or fragranced laundry products to Branch Basics or another non-toxic brand (congratulations!), you’ll need to take a few extra steps to deep clean and detoxify your machines from these harmful chemicals.

The result is better performing appliances which equals cleaner clothes with less detergent, shorter dry-times, better energy efficiency overall, no chemical residues from previously used products and improved air quality throughout your whole home!

How To Clean, Descale & Detoxify Your Washing Machine (Top Loader + Front Loaders)Clean and Descale Your Washing Machine With Vinegar

Many washers have a self-clean feature, which usually includes using bleach on a special setting. We highly highly recommend against using bleach (sodium hypochlorite) because it is classified as a pesticide under the Federal Hazardous Substances Act. It’s also a lung and skin irritant, asthmagen, a carcinogen, and is involved in more household poisonings than any other chemical! 1 2

What should you use instead? Plain old distilled white vinegar will do the trick for basic cleaning. To verify this, we even called the manufacturers of several appliance brands of front- and top-loading washers. They all whole-heartedly agreed that white vinegar is an acceptable and beneficial alternative to bleach! Plus, if you have hard water it will help descale and reduce mineral deposits which can wear down your washer over time. Read more about The Impact of Soft And Hard Water On Laundry here. So, you’re safe to make the switch (and if you’re in doubt, you can call, email or DM the manufacturer to ask).

Type: Top Loading Washing MachineFill with hot water, add one gallon of vinegar, and run for 10 minutes.Turn off the washer and let the solution stand overnight.In the morning, run your washer through a complete cycle.Type: Front Loading (HE) Washing MachineRun one gallon of distilled white vinegar through a full hot water wash cycle with no detergent OR use the self-clean cycle.This will not only clean your washer but will also reduce scale and mineral build-up.

Repeat periodically or monthly if you have very hard water.

Detoxify Your Top And Front Loading Washing Machine

These instructions are for deep cleaning a washer that hasn’t been cleaned in a while (if ever!), and for detoxifying your washing machine from chemical-based detergents and fragrance. Learn more about the what, whys, and hows of this method in Detoxifying Your Laundry Room. Typically, you’ll only need to do this once or any time you use chemical-based detergents… which we hope you don’t have to!

Type: Top Loading Washing MachineFill washer with hot waterAdd one of the following:2 to 4 cups of hydrogen peroxide2 to 4 cups vinegar2 lb box of baking sodaAdd ¼ cup Branch Basics ConcentrateLet sit overnightRun through full cycleRepeat as many times as necessary to remove build-up and fragrance (if applicable) using a variety of the above optionsType: Front Loading (HE) Washing MachineUse hot waterAdd one of the following directly to the drum2 to 4 cups hydrogen peroxide2 to 4 cups vinegar2 lb box of baking soda¼ cup Branch Basics ConcentrateRun through full cycleRepeat as many times as necessary using a variety of the above optionsAdditional treatmentsSpray Branch Basics (Bathroom Dilution) in the washer when not running.Wipe down with a microfiberCleaning Established Mold From Your Front Loader’s Gasket

Front loader washer seals and gaskets are prone to mold and mildew, especially if you live in a hot, humid climate or keep your appliances in the basement. That is why you should always leave your front loader door open in between washings to prevent mold growth and clean them once per month. Here’s how to clean your front loader washer seal and gasket:

Pull back the gasketSpray with Branch Basics Bathroom Cleaner liberallyLet sit a couple of minutesThen dip a microfiber or scrubbing brush in hot water and scrub the sprayed area under the gasketUse a damp or dry microfiber cloth for the final wipeNext, spray the drum and seal with distilled white vinegar, wait 5 minutes, scrub, and wipe with a damp microfiber cloth. Follow the same procedure with 3% hydrogen peroxide. If necessary, repeat the entire process until no mold issue remains.

Stubborn mold or a lot of it? Click here for more tips on preventing and cleaning mold in any type of washer.

Cleaning Detergent Drawer in Front Loader Washing Machine

Front loader detergent drawers can be a haven for detergent buildup, mold, debris, and germs

Remove the entire detergent drawerWipe out the empty cavity with a microfiber sprayed with Branch Basics All PurposeSpray the drawer with Branch Basics All PurposeUse an old toothbrush or scrub brush to clean thoroughlyWash and rinse with warm waterDry cavity and drawerReturn drawer to washing machine How To Clean And Detoxify Your Dryer

Just like your washer, choose the right method for your dryer based on whether it needs a basic monthly clean or you’re detoxifying chemicals from detergent residue, dryer sheets, etc.

Clean Your Dryer Using Branch BasicsSpray Branch Basics (Bathroom Dilution) on the dryer interiorSpray a damp towel with Branch Basics (Bathroom Dilution) and run through a drying cycleAlso, can spray and wipe Branch Basics (Bathroom Dilution) on the dryer interior when dryer is not in useDetoxify Your Dryer

Alternate between the following methods:

Use Medina’s BOC, an all-natural product which helps to break down chemicals, neutralizes mycotoxins from mold and decomposes hydrocarbons.Spray undiluted BOC on the dryer interiorClose dryer for 1 hourOpen up and ventilateSpray a damp towel with BOC and run through a drying cycle

Repeat this process until all odors are gone. Keep at it, don’t give up, it could take several weeks for the smell to be eliminated completely.

Use Branch BasicsSpray Branch Basics (Bathroom Dilution) on the dryer interiorSpray a damp towel with Branch Basics (Bathroom Dilution) and run through a drying cycleAlso, can spray and wipe Branch Basics (Bathroom Dilution) on the dryer interior when dryer is not in use

To get started with the Branch Basics products mentioned in this article and to learn more about all natural, human safe cleaning products, start here.

Want More Tips On How To Clean And Detoxify Your Whole Laundry Room?

Believe it or not, chemical residues and fragrance from chemical-based laundry soap can dwell on your laundry room surfaces for years. Where they quietly pollute not only your laundry room but your entire home’s air. Fortunately, you can remediate this yourself by switching from toxic laundry products and doing a deep clean of your laundry room. These articles walk you through the process step-by-step:

Detoxifying Your Laundry Room—gives a full tutorial on getting rid of established fragrance/chemical residue in your laundry room for good (this is a great procedure to use when you buy a new home and/or switch from using chemical-based detergents).

Dangerous Detergent: Is My Laundry Detergent Toxic?—takes a deep dive into the little-told history of chemical-based laundry detergents, how they impact our health, and how to read detergent labels to find a truly non-toxic, human-safe brand.

And of course, check out our free Online Course, #TossTheToxins (creation still in process)! Scroll to the bottom of our Toss The Toxins page for Marilee’s step-by-step, room-by-room system of creating a healthier home by removing all harmful chemicals. It’s well worth the effort and much easier than you’d think!

For even more tips and support on everything-laundry, cleaning, and healthy lifestyle, follow us on Instagram @BranchBasics. 

Featured image by Carlos Lindner on Unsplash 

Vegan Pulled Pork Jackfruit Tacos

If you’re missing pulled pork tacos in your life, you’ll love these vegan, pulled jackfruit tacos that we’ve smothered in deliciously decadent BBQ sauce. It’s not always easy to track down canned unripe jackfruit in brine or water, but Asian markets usually have these in stock.

Makes: 8 tacos | Time: 30 min

Ingredients for pulled jackfruit
1 teaspoon olive oil
20 oz. (480g) canned unripe jackfruit in brine or water (drained weight: 10 oz. /280 g)
½ teaspoon salt
1⁄8 teaspoon garlic powder
¼ teaspoon paprika powder
¼ cup (60 ml) water
1 tablespoon tomato paste
1⁄3 cup (70 g) BBQ sauce

Additional ingredients
8 hard shell tacos*
2 cups (85 g) leafy salad
½ cup (30 g) shredded purple cabbage
2 tablespoons cilantro, chopped

Instructions
Add the olive oil to a pan. Drain and rinse the jackfruit, remove the core of the jackfruit (the harder triangular piece) for a better texture, and add the jackfruit to the pan. Pan-fry it for about 4 minutes, then add the salt, garlic power, paprika powder, water, and tomato paste and mix. Let the pulled jackfruit simmer with the lid off for 15 minutes until the water has been absorbed.
Use two forks to shred the jackfruit and to create the typical “pulled” look.
Pour in the BBQ sauce, give it a good mix, and add additional spices to taste. Let it cook for another minute.
To assemble
Add a leafy salad, shredded purple cabbage, and pulled jackfruit onto each hard-shell taco and sprinkle with chopped cilantro.
*A simple trick to make your own hard shell tacos if you only have soft tortillas at home is to fold the soft tortillas over your oven rack and let them bake for 5 to 8 minutes at 350°F/180°C. They should be nice and crispy!

Excerpted from Cravings Made Vegan by Bianca Haun and Sascha Naderer with permission from Skyhorse Publishing, Inc. Copyright 2019 by Bianca Haun and Sascha Naderer. Photography: Bianca Haun and Sascha Naderer

Top Photo: The Fresh Market

Raw Vegan White Chocolate Strawberry-Rose Cheesecake Recipe

A little bit decadent and a whole lot of pretty, this raw dessert looks like the perfect centerpiece to show the people you love how sweet clean eating can be!  I can’t wait to try this!

Ingredients

For the crust:

2 cups raw almonds1/2 cup medjool dates, pitted, about 8-101/4 cup cacao powder2 tablespoons cacao nibs

For the cheesecake filling:

3 cups raw cashews1 bag frozen strawberries, completely thawed (I used Trader Joe’s strawberries)1/2 cup filtered water3/4 cup maple syrup, preferably grade B1 cup melted cacao butter1 tablespoon vanilla extract1 tablespoon rose waterPinch sea salt

For the topping:

2/3 cup bittersweet chocolate chipsSprinkle of organic dried rose petals

Instructions

For the crust

Blend all the crust ingredients in a food processor. Press into a 9 inch springform pan. You can also use a regular pan with high sides. To unmold, you’ll have to dip the pan in hot water for a few second.

For the filling:

In a high speed blender, blend the strawberries, water, maple syrup, vanilla, and rose water. Once smooth, add the cashews. Add the cacao butter last.Pour on top of the crust. Place the cheesecake in the freezer overnight.

For the topping:

Take the cheesecake out of the freezer, unmold it, place it on a serving plate, and let it thaw in the fridge for about 3 hours.Melt the chocolate chips until smooth. Pour the chocolate into a ziploc bag, snip the tip of a corner, and pipe melted chocolate all over the cheesecake. Finish with a sprinkle of rose petals.

To serve:

Run a sharp knife under very hot water. Rinse it with every cut you make for pretty slices.

Joanna Steven is an author, attachment parenting mom to 2 boys, and a lover of food. Her mission is to inspire mothers and make their life easier so they feel nurtured, nourished, and better able to raise children in a peaceful way.

Vegan and Sustainable Sneakers So Sweet You’ll Jump For Joy!

Most sneakers are manufactured using dangerous chemicals that eek into our environment and bodies. Sneakers are a must-have in our modern world though, so what to do? Choose eco! You don’t even need to google, because I’ve done the trying on and testing for you! The following companies are all doing things in a responsible manner, and look just as cool as any other brand (if not cooler because you get brownie points for supporting small green businesses.)

Check out my favorites.

Lane Eight

I love my grey sneakers from Lane Eight. They are made with vegan microfiber, and recycled polyester thread — each shoe is made from 11 recycled plastic bottles!  The insole is made from algae (yes, algae!) which gives back 31.5 liters of water back to the ocean, and reduces 64 cubic meters of carbon from the atmosphere!
Shop my comfy grey ones here:

Trainer AD-1, $95 

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Avre:
I have two pairs of these funky Avre sneakers. They are made from recycled plastic which is melted down, reformulated, and spun into yarn. Overall this helps reduce energy, waste, and water. I have a black and white pair, and a pink one. The pink is a fun pop of color. I’ve been wearing the black and white ones on hikes with leggings and sweats, or with black skinny jeans.
Shop the black and white style here:

Infinity Glide White and Black, $145 

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And the pink ones here:

Infinity Glide Blush and White, $145 

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Veja:
Veja sneakers are perfect with jeans, dresses, and leggings. The company offers a few vegan style options, and they have cute kiddo styles too. I have a white pair, and find that I’m wearing them in the spring and fall the most.  They are made of faux leather, or canvas – mine are faux leather with a rubber sole.

URCA CWL White Cobalt, $150

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Cariuma:
This brand is not entirely vegan, but has a few vegan options. It’s always nice to support a brand’s vegan options to show companies our buying power! Often companies will lessen the production of their non-vegan or non-eco items to produce more animal-friendly skews if demand has shown it to be profitable. I wear the white canvas lace-ups with jeans and dresses to style them down. Cariuma does have sustainability practices- responsibly sourced materials, fair wages, and they give back to charitable organizations.
Shop my white canvas shoes here:

Off-White Canvas OCA LOW, $79  

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Happy Shopping!
Xo,
Alicia

Trick a Meat Lover With These Insanely Good Vegan Burgers

Can a plant-based burger taste good and be good for you?

Plant-based burgers are everywhere these days. It is not unusual to see them in grocery stores or on the menu of your favorite vegan or nonvegan restaurants. In addition to fast food chains like Carl’s Junior and Burger King serving up Impossible and Beyond burgers even some mainstream steakhouse restaurants, like the Chart House, are including them on the menu. Initially, as a vegan, I was put off by the production of an all plant food that emulated the flesh of a murdered cow. I thought we should encourage “cold turkey” veganism. But it was Alicia who passed on to me that the concept, while flawed, overall is a good one, especially if it helps reduce meat consumption and therefore GHGs. More people are gobbling up plant-based burgers and some don’t even know it. My spouse, a meat eater, now prefers them. And current events like the closure of meat processing plants during the pandemic gave the plant-based alternative business an additional boost. So why not take a closer look at a food that could serve as an exit ramp from meat consumption?

While I recognize many readers will be at differing stages in their vegan lifestyle; anywhere from flirt all the way up to super hero, knowing about the plant-based burgers out there allows you to make informed choices, entice your meat eating friends and experiment with cooking and seasoning. I spent a fair amount of time in the kitchen preparing all the burgers covered in this article. They were prepared the same way: a patty on a thin wheat bun with a slice of fresh tomato and red onion, a squirt of catsup and a very modest sprinkle of salt free za’atar. I took a lot of notes while cooking, handling and shopping. A fair amount of research went into this as well, but in the end it was the eating that was most fun. My spouse was an excellent critic approaching each burger as if it was meat. She was brutally honest and we both agreed there was not one burger in the bunch that was disagreeable.

Each of the burgers reviewed here are available at many local grocery store, Whole Foods or other natural food stores. They can also be ordered online from the companies listed. Full disclosure: neither I nor Alicia have any financial ties to the food companies that make these plant-based burgers.

Texture and Moisture:
Animal meat has collagen fiber and muscle which holds a burger patty together. Fat in an animal burger gives it moisture and it stays solid at room temperature due to its saturation. Plant fats are largely unsaturated fats and therefore are liquid at room temperature. To bind plant-based burgers coconut and other oils, which tend to be solid at room temperature, are used. All the fats used in these meat alternatives melt at lower cooking temperatures than animal fat which is why plant-based burgers need only cook for a short period of time. If cooked for too long they can lose their moisture.

Color: most plant-based burgers have beet extracts and/or annatto added that gives the burger its red tinged center and “bloody” juice. The Impossible Burger goes a step further using soy derived leghemoglobin, an oxygen carrying substance found in the roots of soybean plants.

Workability:  The true art to preparing and serving a plant-based burger is in the cooking.  J. Kenji Lopez-Alt wrote an excellent article on the art of cooking plant based meat. I have found the key to handling most plant-based burgers is to take them immediately from refrigerator to the pan, otherwise they become very mushy and difficult to handle. Stay attentive as you cook them as they really only need some browning on both sides. Don’t press the burger as it cooks, this adds to loss of moisture. If over-cooked a plant-based burger will become dry and lose its umami, that meaty flavor that draws us to burgers in the first place.

Taste: I think next to nutrition this is one of the most important considerations when selecting a plant-based burger or patty. Let’s face it when we eat we want to experience a wide range of tastes: salty, bitter, sweet and sour. Umami, derived from the Japanese word for delicious, is our “fifth taste.” It is through umami that we crave rich flavors like the amino acid gluatamate. Most plant-based burger manufacturers have focused their recipes on appealing to umami. And by and large it works.

Nutrition: My decision to become a vegan was based largely upon a desire to eat more holistically, healthier. So, the nutritional content of plant-based burgers is important to me. That includes calories, percent saturated fats, sodium, carbohydrates, protein, vitamins and fortified micronutrient ingredients. The majority of plant-based burgers have pea or soy protein added. Some use wheat gluten. The most common fat source is coconut oil which allows for marbling while binding the ingredients together. Nearly all of them are high in sodium content. The amount of key micronutrient ingredients in each plant-based burger varies making some burgers more beneficial than others. The majority are non-GMO. Some are fortified with Thiamine and B12, vitamins with a predominantly animal origin. The table below summarized the key nutritional content of the burgers discussed here and compares them with the nutritional content of a beef burger.

Impossible (Impossible Foods, Redwood City, CA) by far one of the best known meat alternative burgers. It is oily but moist and very textured with a taste and feel of a beef burger. It is the only burger in this group that is fortified with B vitamins. But it is also the only burger to use some GMO ingredients: GMO modified soy and a yeast amplification process of producing “heme” from soy root.

Fat source: Coconut and sunflower oilProtein source: soy protein concentrate, potato protein and yeast extractFortified: with Thiamine, Niacin, Folate, Riboflavin. B6 and B12

Beyond (Beyond Meat, El Segundo, CA) Next to Impossible this burger has a near beef burger taste and texture. It is moist and when cooked properly juicy. But it does leave the eater with a bit of an after taste.

Fat source: Coconut and canola oilProtein source: pea, mung bean and rice protein

Uncut (Before the Butcher, San Diego, CA) This burger got the highest rating from my meat eating spouse and I have to agree. Its texture and moisture were spot on and it left no after taste as some plant-based burgers do. The umami was near perfect and I am not just saying that because this burger is from my home town! Of all the burgers reviewed Uncut had the lowest sodium content.

Fat source: Coconut and canola oilProtein source: Soy protein concentrate, extract and flour, yeast extract

Awesome (Sweet Earth, Moss Landing, CA) this burger generates less cooking fat than the rest but is just as moist to eat. It did not dry out while plated. The texture of the “meat” is more homogeneous, with great taste and a softer umami flavor than other plant-based burgers.

Fat source: Coconut and canola oilProtein source: Pea protein, wheat gluten and malted barley

Lightlife (Turners Falls, MA) At 40 years old LightLife is one of the oldest plant-based food companies in the US and by no means are they kicking back. This burger uses coconut oil to emulate the marbled burger-like texture so it generates cooking fat like Impossible, Beyond and Uncut. Not as much umami as UnCut or Awesome but the taste does not disappoint, it simply differs. This burger has a pleasant flavor most likely due to the added spices making it slightly sweet. It maintains good moisture while plated.

Fat source: Coconut and canola oilProtein source: Pea protein

FieldBurger (Field Roast, Seattle, WA) this is another whole burger animal entirely (no pun intended). In the company’s own words “they raise the bar on the antiquated hockey puck veggie burger we all know so well.” Made from whole vegetable and grain ingredients the texture and taste does not even try to be that of a beef impersonator. It is moist, smooth and has a distinct vegetable taste while being healthy. This burger has its own unique taste that merits a bun and other burger accoutrements such as vegan mayo or a small drizzle of tahini dressing (pg 259, The Kind Diet).

Fat source: Palm fruit and safflower oilProtein source: Wheat gluten and wheat protein, pea protein, yeast extract

Incogmeato (Morning Star Farms, Kellogg): an 8.5 oz burger that like Impossible is fortified with B12 and thiamine. This new comer to the Morningstar family is quite unlike their Spicy Black Bean patty. First, it contains no milk calcium caseinate or egg whites a nod to the vegan diet. The moisture and texture of this burger is very much like a beef burger without being too oily. Incogmeato has a hint of smoky flavor that enhances its burger replicating umami.

Fat source: Canola and palm oilProtein source: soy protein concentrate, Yeast extract.Fortified: with Thiamine and B12 Read the Nutrition table for all these burgers!

Plant-based burgers and other meat substitutes are increasingly popular. Consumers have adopted them for a number of reasons such as climate change mitigation, to stop animal suffering and as healthy dietary choices such as flexitarian, vegetarian and vegan. Compared with beef burgers they are lower in sodium, have no trans fats and no cholesterol. They are calorically equivalent to beef. The majority of plant-based burgers provide reasonable protein from a variety of sources. But they are high in sodium, the leading contributor to high blood pressure with downstream impacts on cardiovascular and kidney disease. While most have limitations in micronutrients such as iron, zinc and Vitamin B12 those shortfalls can easily be overcome through dietary supplements.

My approach toward plant-based burgers is two-fold. If I am looking to replicate the taste and texture of a beef burger or if I am feeding a meat eater, then I go with Uncut, Awesome, Incogmeato or Beyond as my choices, in that order. But if I am looking for the healthiest, low sodium burger choice out there then I go with the Uncut burger or my own recipe for black bean burgers. The take home message here is to know the ingredients of these meat alternatives and consume them in moderation.
This is by no means an exhaustive list of plant-based burgers, nor is it nutritionally encyclopedic. This is a start, a place holder, for further discussion about the pros and cons of plant-based burgers and “meat.” New plant-based burgers are popping up all the time as demand for the meat alternatives increases. I invite you to share your plant-based burger opinions and recommendations.

Dr. Eileen Natuzzi works as a General and Trauma Surgeon in San Diego and Bakersfield, California. For the first 15 years of her career, Dr. Natuzzi’s practice focused on treating vascular disease where she saw first hand the cumulative vascular damage that results from our animal fat diets and unhealthy choices.  She recently obtained a Master in Public Health in order to become more involved in a preventive approach toward health. 

Ethically Made Denim That’s Sexy, Fabulous, and Sustainable

I’ve been searching high and low for amazing fitting, comfortable ethically made sustainable denim for years and years!  It’s harder than you’d think to find the holy grail of perfect fit, comfort, and a conscious design and manufacturing process.

As I wrote in my article on clothing waste, Synthetic fabrics are made from a cocktail of chemicals + plastic and include textiles such as acrylic, nylon, polyester, and spandex. Recent research shows that synthetic fabrics have some down right scary aftermath, specifically when they’re washed. Once a synthetic item is placed in the washing machine, it releases tiny plastic bits — called microfibers — that flow down our drains, through water treatment plants, and out into our rivers, lakes and oceans by the billions. Seriously, it is already estimated that there are 1.4 million trillion of these tiny fibers in our ocean.

But even good old cotton has a dramatic environmental impact. Cotton is a crop that needs a lot of water to survive. Most insecticides used – the world over – are used on cotton plants. Insecticides are not only lousy for our environment, they’re terribly dangerous for us.  Workers in the biggest denim factories in the world report lesions, rashes, and infertility. Why mess around with conventional denim when clean denim exists? Creating traditional denim in itself is a tremendous energy wasting process.  with numerous cycles of dyeing, softening, fading, bleaching, and texturizing for the final outcome.

There is absolutely no reason to support companies participating in these unethical practices when kind, conscious brands exist.
Of course, the kindest way to wear denim is to buy used/ vintage, fix and extend the life of your old denim, and by buying well-made, conscious brands when you do buy them new.

The brands I’ve shared with you below all have fully sustainable missions, and great style. I’ve personally worn each one of these brands, and as I’m the comfy connoisseur and have gone through testing more eco jeans than I care to remember, I feel wholly qualified to share my denim picks with you.

Boyish Jeans are made in LA using sustainable fabrics and ethical factories. They use fewer chemicals in their dyeing process and are environmentally friendly as well as cruelty-free. They even use 1/3 of the normal water amount that is typically used to make denim!  My favorite part about them (besides the way the jeans fit!) is that they use a ton of deadstock and repurposed fabrics.
Boyish Favorites:

The Billy City Lights

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The Darcy

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Etica denim Uses Clean Industry Practices (certificate from PROFEPA and the Mexican government’s national environmental audit program, PNAA.) They even have an impressive Social Responsibility certificate from the Mexican Center for Philanthropy and the Alliance for Corporate Social Responsibility. Their mills have earned additional certifications including OEKO-TEX Standard 100, Better Cotton Initiative, Cradle to Cradle and GOTS.

And as if that wasn’t enough, they use upcycled, deadstock fabrics!  Etica Denim prides itself on using 90 percent less water usage than the industry standard, 63 percent less energy, and 70 percent fewer chemicals.
They even have biodegradable hang tags and labels.  To top it off, this all-star eco company went plastic-free last year.

My favorites from Etica:

Tyler

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Here’s me in some Etica, similar to the style above.

Alex Fleetwood

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Here’s me in a skinny Etica jean, similar to the style above.

I also really like my overalls from Outland. Outland denim uses Up to 86 percent less water, 57 percent less energy, and 83 percent fewer chemicals than normal denim processing practices. The company believes in fair wages, sustainability, and a traceable supply chain.

I haven’t tried these mid-rise, relaxed-skinny jeans from Outland yet, but they look super cute:

Lucy, $195 @outlanddenim.com

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