How to Get Enough Iron on a Vegan Diet

When I tell someone that I am vegan, the first question is, “Where do you get your protein?” This is often followed by, “What do you eat?” And next is, “How do you get enough iron?”

Contrary to popular belief, getting enough iron on a vegan diet can be quite simple (and plant iron is less inflammatory than heme iron that comes from eating animals!).

Here are some easy tips for getting enough

(and absorbing) iron on a vegan diet:

1. Be sure to eat a diet rich in whole grains, legumes, nuts, seeds and veggies.

2. Combine the foods from tip 1 with foods high in vitamin C. For example, squeeze some lemon juice on your broccoli or orange juice on your spinach.

3. Limit your caffeine intake: only drink it an hour before meals or two hours after.

I hope that these tips are helpful! Which tip will you apply first?

Did You Know That These Products May Not be Vegan???

When you first go vegan, it can be incredibly overwhelming. There are so many different aspects to consider. I personally think that starting with changing your food should be the top priority. But once you have conquered that, it may be time to start considering where else animals are used in our everyday products. For today, let's just start with two products that you may not realize aren’t vegan.

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The first are razors! Yup, that little thing that you use everyday to shave may actually contain substances from an animal. What?!

I know, it sounds crazy. In addition to being tested on animals, many razors have a moisturizing strip that is made from things like lanolin (from sheep) or glycerin (derived from animals).

There are many vegan razors on the market, but my favorite are Preserve razors. They are vegan, cruelty free and are made from recycled materials.

*I am not affiliated in any way with this company.

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The second item that you may not realize isn’t vegan is alcohol (okay, I guess technically this is a food but we will just call it a product for today’s sake).

While I am not a drinker, I was blown away that beer and wine could contain animal products (how is that possible?!).

Honey and dairy are often added to the final product but animals are also used in the filtration system. During filtration, things like isinglass (from fish bladder), gelatin, sea shells and egg whites are used.

“There have also been cases of whole chickens being included in beer. It’s based on ‘cock ale, a 17th century recipe that breweries occasionally recreate in small batches” (barnivore.com).

To ensure that your alcohol is vegan, look for a vegan label. I also recommend visiting the Barnivore liquor guide online.

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I hope that this helps make your transition a bit easier and less overwhelming. It is important to take it one step at a time. We will address cosmetics and clothing at a later date.

For now, check out some vegan razors and have a vegan drink (responsibly and only if you are over 21, of course!).

And don’t forget that you can always contact me if you need more support with your vegan journey!

<3, April (Happy Healin’ Vegan)

Our Favorite, Dairy-Free "Cheese" Sauce

Hello everyone,

I hope that you are having an incredible weekend!  It is cold and rainy here in San Diego, which means it's the perfect time for a warm meal....maybe Mac and cheese?!

Here is a recipe for our favorite, dairy-free (and warm) "cheese" sauce.  This recipe was originally found on a blog called Vegan Yumminess and we have modified it slightly.  I hope that you enjoy it.

Dairy-Free Cheese Sauce

Ingredients:

• 1 cup chopped yellow potatoes

• 1/4 cup chopped carrots

• 1/3 cup chopped yellow onion

• 3/4 cup water (use the warm water from the pot of boiled veggies)

• 1/2 cup raw cashews

• 1/4 cup coconut milk

• 2 tablespoons nutritional yeast

• 1 tablespoon lemon juice

• 1 teaspoon salt (or to taste)

• 1 garlic clove

• 1/8 teaspoon paprika

• 1/8 teaspoon cayenne pepper

• a few drops of Sriracha (optional, this will kick up the spice!)

Directions:

1. Wash and chop veggies.

2. Bring a medium to large pot of water to a boil.  Add the chopped potatoes, carrots and onions.  Cook for about 10 minutes or until vegetables are soft enough to blend.

3. In the meantime, put the remaining ingredients into a blender or Vitamix.

4. When the veggies are done, drain the water (leaving 3/4 cup water to add to the blender).

5. Add the soft veggies and water to the blender or Vitamix.

6. Blend all of the ingredients until smooth.

7. Pour the warm sauce over pasta for Mac and cheese or use it as a sauce for baked potatoes.  The sauce is also great for dipping veggies or on a sandwich.

8. Enjoy...and make sure to tag me on Instagram (@happyhealinvegan) if you make this recipe :). I would love to see your creations.