Alicia Silverstone's Blog, page 24

The Real Heal Podcast Episode 2: Nurturing Children (Growing Bodies)

Welcome to Episode 2 of The Real Heal, where my guest is Dr. Laura Markham for a discussion about raising our children in a respectful way. Dr. Markham is a Clinical Psychologist, the founding editor of AhaParenting.com, and author of three books on parenting. 

In this episode, I am sharing my own parenting styles and things that worked for me, and the struggles Bear and I have had. 

As a parent, I want to savor every moment of my son’s childhood. And that’s not always easy. It’s not easy because so many of us aren’t taking care of ourselves. If we’re not eating healthy, we’re not sleeping well, and we’re not making our self-care a priority, we become exhausted, uncomfortable, and sick. And our relationships with our children can suffer. 

Are you a yeller? So many parents use yelling and fear with their children. In this episode, we dive into gentle parenting and how raising children in a kind, respectful way is the highest form of activism. Why? Because when we’re raising children in this way, they have the best chance of going out into the world and becoming respectful, conscious citizens themselves—and the world certainly needs more of those right now!

Gentle parenting is also about empathizing with our children and their very real struggles. It’s about coaching instead of controlling. That doesn’t mean it’s boundaryless, but creating a safe environment and building respect and trust with our children so there’s no need to discipline, no need to yell.

I  left this conversation feeling excited and I think you will leave feeling inspired and more committed to taking care of yourself and your children. I don’t want to spoil the episode for you, so, without further ado, tune in and then find some resources below!

This Is What It’s Really Like Being a Mom  

10 Simple Ways To Improve Your Parenting  

What About Technology and Young Children?

The Radical Idea That Children Deserve Respect

It’s Easy to Raise Kids on a Plant-Based Diet. I’ve Done It.

Little One Essentials

Purim Is a Celebration of Esther, a Vegan Queen

Did you know there’s a Jewish holiday that honors a vegan queen named Esther? Seriously! I recently saw it referenced on a Temple’s event calendar and it brought back memories of celebrating it as a little girl. Since it’s been over 20 years since I’ve thought about Purim, I did some digging to learn what the history is behind this under-the-radar holiday and here’s what I found out.

Purim commemorates the survival of the Jews in ancient Persia. The holiday honors Queen Esther, a brave plant-powered shero! Esther was sent to the King of Persia to become part of his harem. The king developed a love for her and eventually made Esther the queen. Esther withheld her nationality, so the king did not know she was Jewish. Then Haman, one of the king’s advisors, made a plan to persecute all Jews. Esther revealed her identity to the king and filled him in on Haman’s plan, which saved the Jewish people.

Today, Purim is celebrated with fasting, feasting, giving gifts of food and drink, and donating to charity. Many of the foods traditionally consumed during the holiday are plant-based. This is because while Esther lived with the King of Persia, she ate beans, seeds, and peas in order to stay kosher, so she was vegan by default.

One of the most common traditional dishes during Purim is Hamantaschen, aka “ears of Haman.” Hamantaschen are 3-sided pastries filled with poppy seeds, fruit, preserves, or other types of filling like chocolate. (You can also get creative and make them savory, check out Mayim Bialik’s symbolic sushi version.)

The triangular shape represents the infamous Haman’s hat and ears. (I don’t know why we’re symbolically eating his ears, pretty bizarre!)

I feel happy to welcome Purim back into my life, a holiday that celebrates a woman that also happened to be vegan, I mean.. how cool is that?? But moreover, the themes the holiday evokes (persecution, slavery, freedom) are all good things to meditate on, and how they relate to us today.

Forms of slavery continue to exist including human trafficking, sex trafficking, and forced labor. Animals are enslaved too; farm animals, wild animals being sold and traded on the pet market, wild animals being trapped in zoos or aquariums. All these situations come to mind, along with all the ways we can help take action to end suffering and promote peace.

Persecution and slavery aside, it’s always powerful to reflect on freeing ourselves. What’s taking up space in your brain that is holding you back to some degree?

Photo: Free People

Vegan Cherry Hamantaschen for a Plant-Based Purim Treat

Purim, a Jewish holiday that has roots in honoring a veg Queen, is just around the corner. I’m really looking forward to our Purim celebration this year! We’re planning a festive gathering with costumes, vegan potluck, and canned goods collection to donate to a local food pantry (one tradition of Purim is ‘matanot l’evyonim‘ which equates to giving food to the hungry).

I read this article and was so inspired by this quote below, I hope you guys are too!

“On Purim we are commanded to hear, recognize and try to wipe away the evil in our world. It is the responsibility of each of us to bring healing to the world instead of pain and sorrow. One of the best ways we can do that is by choosing to eat and live in a way that prevents violence and heals us, the animals and the planet.” – Rhea Parsons 

Any who, my pal Christina Pirello is sharing this Purim recipe below from her book, Back to the Cutting Board.  In this book, her magical cooking secrets are at your fingertips. With Christina as your guide, the stress associated with tackling a meal will be alleviated and replaced with curiosity, intuition, simplicity, and play!

Hamantaschen aka “ears of Haman” is one of the most common traditional treats served during Purim. They are three-sided pastries filled with poppy seeds, fruit, preserves, or other types of filling like chocolate.

Hamantaschen
By Christina Pirello

A cookie traditionally used in the celebration, hamantaschen has come to symbolize the emotions of this Jewish holiday—pure merriment and joy. Just one look at this festive richly filled pastry and you’ll know what I mean. Although tradition calls for a poppy seed or prune filling, modern hamantaschen are often filled with apricots or cherries (my personal favorite). No matter what the filling, these soft, delicious pastries will leave you happy and relaxed.
Pastry

2 cups whole wheat pastry or sprouted whole wheat flour1/4 cup coconut sugar2 teaspoons baking powder2 teaspoons grated lemon zest1/8 teaspoon sea salt1/2 cup vegan butter substitute1 teaspoon pure vanilla extract1/2 to 2/3 cup spring or filtered water

Dried Cherry Filling

1 & 1/2 cups unsweetened dried cherries, soaked in warm water until tender and drained wellGrated zest of 1 orange1/3 cup fresh orange juice1 teaspoon Suzanne’s Specialties brown rice syrupPinch sea salt

Makes about 24 cookies

To make pastry: Process the flour, coconut sugar, baking powder, lemon zest, and salt in a food processor fitted with the metal blanked until combined. Add the vegan butter and vanilla and pulse 45 to 50 times, or until the mixture is the texture of wet sand. Do not overmix. Slowly pour in a thin stream of water, a little at a time, pulsing just until the dough gathers into a ball. Wrap the dough in plastic wrap and chill for 1 hour.

To make the filling: Combine the dried cherries, orange zest and juice, brown rice syrup, and salt in a saucepan. Simmer over ow heat until a thick, stewlike consistency forms, 7 to 10 minutes. Transfer to a bowl and cool completely before making the cookies.

Preheat the oven to 350F. Line two baking sheets with parchment paper.

Roll out half of the dough on a floured surface or between parchment sheets to a 1/4- inch thickness.

With a 3-inch cookie cutter or glass, cut out rounds of dough. Transfer the rounds to the prepared pans, leaving about 1/2 inch between cookies. Spoon a teaspoon of filling into the center of each round. Fold up and pinch the edges to form triangular-shaped cookies, with the filling peeking out of the center. Pinch the dough firmly, so the seams don’t come open. Repeat with the remaining dough and filling.

Bake the cookies for about 20 minutes, or until lightly golden and firm. Cool on the baking sheet for 5 minutes, and then transfer to wire racks to cool completely. These will keep, in a tightly sealed container, for about 4 days.

Cook’s tip: Melt 1/2 cup Lily’s Dark Chocolate Premium Baking Chips and spread on the dough before the cherry filling to create a cherry-chocolate flavor that is out of this world. 

The Real Heal Podcast Episode 1: Love (Embodiment)

I’m so happy you are joining me on this healing journey. In this episode of The Real Heal, we welcome one of my dearest friends, Mary Waldon, LCSW, a therapist in Chicago. Mary is warm, lovely, and hilarious. We laugh so hard together, and she’s also an amazing mother. When we’re together, we don’t waste time going deep, and our conversation on the Real Heal is a peek into what it’s like when we hang out together.  I hope you enjoy this conversation as much as I did. 

Mary offers free meditation on her website BigWavesStrongBoat.com and in our conversation she offers affordable options for finding good therapists in your neighborhood.

There are some great free meditation options such as the Insight Timer App, which offers guided meditations, thought contemplations, calming music, and more. Mary leads several guided meditations on the app.

In this episode of The Real Heal, Mary mentions Kristin Neff, a self-compassion researcher out of UT-Austin. Check out her website: Self-compassion.org

Need a bit more inspiration after the listen? Check out some of the blog posts we’ve written at the Kind Life to keep you going.

How to Simplify Meal Prep for You and Your Family 

My 7 Favorite Supplements That Support the Immune System 

Do Your Health Habits Up Your Covid Risk

Spring Cleaning for Body & Mind: How to Detox 

Natural Remedies for When You Get Sick (Plus: How to Strengthen Your Immune System So You Don’t)  

 

My Thoughts on Leather and the Best Vegan Alternatives to Try

When it comes to earth-friendly, cruelty-free fashion, one of the questions I get the most is about my thoughts on leather and how to keep it out of your closet. The short answer is that it’s complicated—and that surprises people who assume that all leather=bad and all faux leather=good.

It’s true that leather is, full stop, the skin of an animal, and is removed cruel ways under inhumane conditions. It’s also one of the most environmentally damaging materials in fashion. Aside from the fact that animal agriculture is now responsible for at least 51 percent of global greenhouse gas emissions, leather tanning (the process of turning a hide into a textile) involves the use of heavy metals that can leach into the groundwater and are linked to a host of health problems, including leukemia. In particular, an estimated 95 percent of the world’s tanneries still use hexavalent chromium, a potent carcinogen. And it’s not like leather is just a byproduct of the meat industry that’s at least making use of the whole animal. Leather is a business worth $100 billion a year and is a good that is made to meet consumer demand. So the more leather you buy, the more leather that’s made.

The next best thing must be a vegan leather alternative, right? Not necessarily. Not all faux leather is created equal, and some of it can be downright nasty for mama Earth. Many pleather items are made out of polyvinyl chloride (aka PVC), a material that Greenpeace has called “the most damaging plastic on the planet.” Its production releases dioxins and other persistent organic pollutants into the atmosphere, and when burned up in garbage incinerators, is just as toxic. Oh, and if you think sending it to the landfill is much better (which I doubt you do, but just saying), PVC is not degradable—it just breaks up into smaller and smaller pieces and will eventually end up leaching into the water supply or permanently damaging the soil. Two other materials that frequently pop up in faux leather are polyurethane and textile-polymer composite microfibers, which—in addition to PVC—are essentially petroleum, aka really bad news for the environment. Polyurethane in particular is made from fossil fuels, and producing 1 pound of the stuff emits an estimated 3.7 pounds of CO2. I’ll remind you that excess carbon dioxide in the atmosphere is the culprit behind global warming.

Luckily, there are now (amazingly!) many incredible companies making leather-alternative items in a responsible, eco-gentle way, and I love them and support them and encourage everyone else to do the same. BUT, there’s another option that might surprise you: buying something used that’s made from real leather or keeping a real leather item that you already own.

Yes, I just said that. See, surprising! Though, not really if you consider my reasoning: If you’re trying to save the animals, you have to think about saving the Earth too. If the animals don’t have clean water to drink or food to eat or a natural habitat to live in, they die. While not eating animal foods is certainly one way of looking out for fellow creatures, it’s not the whole story. Actively taking care of the planet completes the picture. Trashed mama Earth=no safe haven for animals or people. One of the easiest ways to stop wearing out our natural resources, wearing down the quality of our water and air, and destroying natural habitats is to stop putting clothes in the trash. Eleven million tons of textiles are thrown away each year – an average of 70 pounds of clothing per person each year! And just 1 pound of textiles in a landfill emits more than 7 pounds of CO2. That’s why I make it a point to buy used clothing, shoes, and bags—it extends the lifecycle of that item and creates more demand for second-hand options. And for me on a few occasions, that has included real leather items.

Now, I don’t go seeking out leather. In the case of the two pairs of non-vegan shoes I have in my closet that I wear, I spotted them when I was at thrift store and knew that they were exactly the kind of shoes that I would get use out of over and over and over again. As I see it, buying used leather shoes or shoes with leather soles doesn’t create more demand for more leather, and it doesn’t profit the company who made them in the first place. Basically, I’m keeping this item out of the landfill; I’m investing in a material that’s durable and will last a long time so I don’t have to replace them for a while; and I’m supporting a business that’s crucial for extending the life cycle of our cast-offs. It’s a win for me because I get something super unique and special for my closet, and it’s a major win for the planet. I will point out, though, that I only apply this argument to shoes. I could never justify buying a leather coat, bag, or pants; and definitely not fur.

That all said, if you have to buy new, my first choice is to seek out companies that have gotten super creative with unconventional materials that look and feel just like leather—without the environment-bashing side effects. Cork, recycled rubber (including recycled tires), recycled paper, recycled microfiber (made from recycled water bottles), Dinamica (a faux suede made from 100-percent recycled PET), Pinatex (made from wasted parts of the pineapple bush), and MuSkin (made from mushrooms) are just a few of the amazing options that exist now. And conscientious brands have also really upped their game in terms of style.

Here are some I’m digging at the moment:

PursesMatt & NatHFS CollectiveShoesBhavaInsectaSydney BrownShoes & BagsGunasStella MccartneyBrave Gentleman

I know it’s a lot of information to consider when making a decision about shoes, hand bags, or belts but a series of small decisions is what adds up to big differences in the world—good or bad. So to sum it up, here’s the deal:

Buying new non-leather items is the best option only if you’re supporting the tour de force eco vegan companies like the ones mentioned above!Buying used leather goods means keeping them out of landfills—because you’re giving the item a second (or third or fourth) life without creating demand for more of these items.Buying new leather is the worst option; it supports anti-environment and anti-animal practices.

If you live on this planet, you consume and take up resources – that’s just a fact. But do the best you can to make choices that consume the least and harm the least. In the end, the animals, the planet, and your health will be better for it. Thank you for caring and reading this!

Don’t forget to send me pics of your favorite kind shoes and purses!

Xo,
Alicia

Looking to educate yourself on fur? Check out this post.

Let’s Make 2022 the Year the U.S. Ends Cosmetics Testing on Animals

Every year, tens of thousands of rabbits, guinea pigs, rats and mice suffer to test cosmetics, even though producing cruelty-free beauty products is safe and simple, and animal testing is not required by law.

There is no one who disputes the basic cruelty of cosmetics testing, in which animals have substances forced down their throats, dripped into their eyes, or smeared onto their skin. They cause eye reddening, swelling, ulceration, skin fissures, bleeding, and even blindness. The animals spend their short lives undergoing painful tests and they are left to suffer for days on end without pain relief before being killed.

These are archaic tests and they are fundamentally unnecessary. Not only are there many companies now creating products using thousands of existing ingredients that do not require new testing, there are also lots of non-animal methods available for the testing of new cosmetic ingredients, methods that are invariably quicker, less expensive and more accurate and human-relevant than conventional animal tests. We can meet our needs for safely developing innovative new products by relying on state-of-the-art non-animal tests in combination with a reliance on existing ingredients with established histories of safe use.

Public policy is finally catching up with public anger over the suffering of animals in product testing. As a result, eight states have passed laws that ban the sale of cosmetics newly tested on animals. Five of them passed just last year, and we expect to see more states introduce such measures in 2022. 

Photo by Daniel McCarthy on Unsplash

Better still, we’re working to secure passage of federal legislation that would resolve this issue in the United States. The Humane Cosmetics Act (H.R. 6207/S. 3357), newly reintroduced with strong bipartisan support in both the U.S. House and Senate, would do just that by prohibiting the use of animals to test cosmetics and banning the sale of animal-tested cosmetics. The legislation is supported by the Personal Care Products Council, the trade association which represents 90% of the U.S. cosmetics industry, approximately 600 member companies. In addition, 370 companies have independently supported the legislation.

The Humane Cosmetics Act would end the use of rabbits, mice, rats and guinea pigs to test ingredients developed for personal care products such as lipstick, shampoo, body lotion, and mascara, as well as the final products. Not only that, but the proposed law would also prohibit the import and sale of cosmetics that have been tested on animals anywhere else in the world.

Globally, 41 countries, including member states of the European Union, Australia, Guatemala, India, New Zealand, South Korea, Taiwan, and Turkey have passed laws prohibiting or limiting cosmetics testing on animals. In 2021, Mexico became the first country in North America to outlaw cosmetics testing on animals. These advances show that there is a strong momentum towards ending the suffering of animals used for cosmetics testing. Until uniform laws are passed to prohibit animal testing for cosmetics, consumers can use the Leaping Bunny guide, a list of cruelty-free brands compiled by the Coalition for Consumer Information on Cosmetics to identify personal care, household and pet care products that aren’t tested on animals. As consumers, we have the power to accelerate the shift toward non-animal testing methods, by becoming more compassionate shoppers.

We can do the same as engaged citizens. Help us make 2022 the year that sees a ban on cosmetics testing in the U.S. Please urge your federal legislators to take action and cosponsor or support the Humane Cosmetics Act so the U.S. can join over 40 other countries that have banned or limited the use of cosmetics testing on animals. 

Featured image by Thomas Park on Unsplash

The 20 Best Healthy, Plant-Based Ingredients I Can’t Live Without

These are the most important ingredients I need in my fridge or pantry, no matter what. If you have these, I feel like you’re pretty much set. This list might be especially great to share with any flirts that you know to get them started with plant-based cooking. Whether for flavor, nutrients, or versatility, these all play essential roles in healthy vegan eating in my house. Give them a try!

1.  Earth Balance butter

It’s creamy and works just like dairy butter. If this one doesn’t do it for you, there are a ton of vegan butter brands out there and options that work as stand-ins for most any recipe.

2.  Umeboshi vinegar

This isn’t your salad dressing vinegar. Umeboshi is saltier than it is sour. It brings umami to dishes and a flavor you’ll crave.

3.  Flax oil

The nutrient-rich oil from flax seeds, you’ll want to drizzle flax on salads, stir fries, and more to get your omega fatty acid boost for brain, skin, and joints. Just don’t use it in a pan! It’s not for cooking.

4.  Sunflower seeds

A power-packed little seed, sunflowers are great stand-ins for peanuts and so full of flavor and nutrition. You know what to do with these–eat them straight out of the bag! Or put them in literally everything.

5.  Shoyu

Soy sauce is not all created equal. Shoyu is the traditional fermented brew and oh-so delicious.

6.  Good quality sea salt

Leave the refined stuff on the store shelf and stick with evaporated ocean water.

7.  Olive oil

Every kitchen needs high-quality extra virgin olive oil! Enjoy it on salads, soups, or dip your favorite bread in for a simple, delicious treat.

8.  Brown rice syrup

Use this in place of honey for recipes or stir a bit into your tea to sweeten. Even try drizzling it on yogurt. So yum!

9.  Apples

An apple a day may not keep the doctor away but it’s worth trying, especially when there are so many delicious varieties out there. Be sure to buy organic whenever possible.

10.  Walnuts

Delicious brain food, these nuts are so good plain but toast them and them to salad for an out-of-this-world treat.

11.  Mochi

Rice that puffs up into chewy bits of deliciousness—mochi is the treat you didn’t know you needed.

12.  Nori

Seaweed or burrito wrapper? You decide. Fill these up with yummy ingredients for a quick and healthy snack or eat them plain for a salty, crunchy treat.

13.  Cast iron pan

Cooking in iron boosts your iron! It’s true. Plus, it’s a nonstick, easy-to-clean kitchen must.

14.  Brown rice

Whole grain brown rice goes with everything!

15.  Kale

A hardy, filling green loaded with nutrients, what’s not to love about kale? (Try my favorite steamed kale recipe here.)

16.  Scallions

Elevate the flavor of your favorite dishes with fresh scallions atop. Yummy.

17.  Lemon

Start your day with fresh lemon water, brighten your meals, and give dressings a little zing with lemons.

18.  Onions

Bring the flavor to any dish with onions.

19.  Kuzu

Calming with kuzu starch is a great trick in my medicine cabinet and I also use it to thicken up dishes, too.

20.  Umeboshi plums

Like the umeboshi vinegar, umeboshi plums are salty and full of flavor. They’re great to eat plain or add to soups, stews, and and sauteed greens.
 
Photo by Clem Onojeghuo on Unsplash

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.

 

Lead photo by Fahmi Fakhrudin on Unsplash

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 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.

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.