Can You Get Vitamin D from Plants?

Can You Get Vitamin D from Plants?
Vitamin D is an essential nutrient that you need for healthy bones, muscles, and more. But did you know that you can get your vitamin D from plants? Yes, it's true - there are plenty of vegan-friendly sources of this important vitamin. Here are 3 plant sources of vitamin D to add to your diet so that you can get the nutrition you need without consuming any animal products.

Fungi/Mushrooms & Yeast - Vitamin D2
Fungi, especially Mushrooms and have long been known to contain high levels of Vitamin D. They're easy to incorporate into meals like stir-fries and soups, and they're also delicious when eaten roasted or sautéed on their own. You can even buy mushrooms that have been exposed to ultraviolet light - the process of exposing mushrooms to UV light increases their vitamin D content by as much as 10 times!  Edible varieties such as shiitake mushrooms, truffles, chanterelles, porcini mushrooms, morels, and oyster mushrooms are all excellent sources of this important nutrient - just make sure you cook them thoroughly before eating!  Yeast also has some Vitamin D.  

Algae - Vitamin D3
Algae like spirulina and chlorella are superfoods that are high in protein and loaded with vitamins and minerals, including vitamin D. Algae powder can be added to smoothies or juices for an extra nutritional boost or sprinkled over salads for a chewy texture. It's also available as capsules if you don't want to incorporate it into your cooking.  

Lichens - Vitamin D3
Lichens are a type of fungi that grow on trees and rocks in forests all over the world. They're a great source of both vitamins A and D, which makes them an ideal choice for vegans looking to get their daily dose of these nutrients without eating animal products. Lichens can be found in dried form at health food stores, where they'll often come with instructions on how best to prepare them - usually by soaking them overnight before adding them to soups or stews.  My favorite vegan D3 supplement uses lichen!

No matter what type of diet you follow—plant-based or vegan included—it's important to make sure you're getting enough vital nutrients like Vitamin D every day for overall health and well-being. Fortunately, there are plenty of plant sources out there, so you don't have to rely on animal products for your nutrition needs! The 3 sources listed above are all excellent choices when it comes to getting your daily dose of Vitamin D — so don't forget about them next time you hit the grocery store!
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Healthy Snacks for Kids

Healthy Snacks for Kids
Are you looking for a healthy snack for your kids that won't leave them feeling sluggish? Look no further! Plant-based snacks are the perfect way to fuel your little ones with all the nutrients they need. From fruits and veggies to nuts, seeds, beans, and whole grains, there is something delicious and nutritious to suit every occasion. 

Fruits & Veggies 
Fruits and vegetables are some of the healthiest snacks around. Their natural sweetness makes them a great alternative to sugary treats, while their high fiber content ensures your kids (and you!) will stay fuller for longer. Try incorporating colorful fruits like watermelon or oranges into your kid's snack time routine, or serve up veggie sticks with hummus or guacamole as an after school treat. These are the best fast foods and can be prepared the night before for easy grab & go snacks the next day.

Nuts & Seeds 
Nuts and seeds are another great plant-based snack option. Not only are they packed with vitamins and minerals such as zinc, magnesium, iron and vitamin E; but they also contain healthy proteins & fats that can help support brain development in growing children. Try offering trail mix with nuts and seeds as a tasty snack on the go, or bake up some energy balls made from peanut or almond butter, oats and dried fruit for a sweet treat that won't leave your little one bouncing off the walls afterwards! 
  
Beans & Whole Grains 
Like nuts and seeds, beans provide plenty of essential vitamins and minerals but are also high in protein and fiber - making them an ideal snack choice for active children who need fuel throughout the day. Serve up some homemade bean dip with vegetable sticks or pita bread; make a batch of homemade hummus; or try out some quinoa bowls topped with roasted veggies! For an extra boost of nutrition, look out for whole grain options with brown rice or oatmeal instead of refined grains like white bread or pasta. 

With so many delicious plant-based snacks to choose from, it's never been easier to give your kids the nutrition they need without sacrificing taste! Whether you're looking for something quick on the go or something more substantial after school, there's sure to be something that suits their needs - not to mention yours! So take a break from processed snacks and try something new today - your kids will thank you later!
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What Animal Products Contain Vitamin D?

What Animal Products Contain Vitamin D?
Do you want to get your daily dose of vitamin D without relying on fortified foods or supplements? If so, you’re in luck! There are plenty of natural ways to get your daily intake.  Obviously, getting out in the sun is a fabulous way to get Vitamin D; there are some foods you can eat to get it, too.  Read on for some tips and tricks to get the vitamin D you need straight from the source.

Cod Liver Oil
Cod liver oil is one of the best sources of natural vitamin D and has been used for centuries as a natural remedy. It can be taken orally in liquid form or as a capsule supplement. It also contains Omega-3 fatty acids, which are beneficial for overall health and wellness.

Fatty Fish
Fatty fish, such as salmon, tuna, mackerel, herring, sardines, and anchovies, all contain high levels of vitamin D and omega-3 fatty acids. Eating these types of fish regularly will help you get your daily intake of both vitamins and minerals.  Make sure they are wild caught, as the farm raised fish have contamination. My favorite non-vegan Omega 3 supplement also has Vitamin D3 and CoQ10.

Egg Yolks
Egg yolks are also an excellent source of natural vitamin D and can be consumed raw or cooked in various dishes. Egg yolks are also rich in protein and other nutrients like iron, calcium, phosphorus, and B vitamins.

Aside from getting enough sun, these are just a few simple ways to get your daily dose of vitamin D naturally without having to rely on fortified foods or supplements. Eating a balanced diet with plenty of fruits and vegetables is always a good idea, since they contain small amounts of natural Vitamin D that can add up over time if you’re consistent with it. Looking for Vegan Sources of Vitamin D?  I wrote about them here.  So keep these tips in mind when planning out your meals and snack times! Holistic moms everywhere will thank you for it down the line!
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How to make Delicious Homemade Cannellini Bean Dip

How to make Delicious Homemade Cannellini Bean Dip
 If you’re like me, a holistic mom who loves a good snack but doesn’t want to break the bank, then this blog post is for you. I love snacking on cannellini bean dip, but it’s expensive to buy pre-made in the store. So, I decided to take matters into my own hands and whip up a homemade batch that is both delicious and economical. Keep reading to learn how. 

Ingredients You Will Need 
To make your homemade cannellini bean dip, you will need 2 cans of cannelini beans (drained and rinsed), 1/4 cup olive oil, 3 cloves of garlic (minced or finely chopped), 2 tablespoons of fresh lemon juice, 1 teaspoon of sea salt, and 1/4 teaspoon of freshly ground black pepper. 

2 cans cannellini beans, rinsed & drained
1/4 cup olive oil, vegetable broth or water
1-2 cloves of garlic
2 Tablespoons fresh lemon juice
1 teaspoon sea salt
1/8 teaspoon  (or a bit less) ground black pepper 

Method 
The first step is to put all the ingredients into a food processor or blender. Make sure everything is blended until it reaches a smooth consistency. You may need to add more olive oil if the mixture looks too thick. Once everything is blended together nicely, serve raw or transfer the mixture into an ovenproof bowl and bake at 350 degrees Fahrenheit (177 degrees Celsius) for 20 minutes or until golden brown and bubbly on top. 

Once finished baking, let cool before serving with some warm pita bread or vegetables. Enjoy! This cannellini bean dip recipe also makes great leftovers which can be stored in an airtight container in the refrigerator for up to 5 days. 

There you have it—the ultimate guide on how to make your own delicious homemade bean dip cannelini! Not only does this recipe save you money, but it also allows you to customize your dip according to your own taste preferences by adding different herbs or spices of your choice. Plus, it’s healthier than store-bought versions because there are no preservatives or artificial flavors added. Now that I know how easy it is to make this tasty snack at home, I don’t think I’ll ever buy pre-made again! Enjoy!
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How to make Hummus Without the Hassle: An Easy Recipe for Homemade Hummus

How to make Hummus Without the Hassle:  An Easy Recipe for Homemade Hummus
It’s no secret that homemade hummus can be a simple, delicious way to add some protein and flavor to your meals. But let’s admit it, making hummus from scratch can be a bit of a hassle. So, why bother? Well, there are many benefits to making your own hummus at home – including being able to control the ingredients and flavors you use. Plus, freshly made hummus has an unbeatable taste that is sure to impress even the pickiest eaters in your family!  Here’s an easy recipe for homemade hummus that won’t take up too much time or effort. 

What You Need 
The most basic ingredient for hummus is chickpeas (or garbanzo beans). For every one cup of cooked chickpeas, you will need two tablespoons of tahini paste and two tablespoons of lemon juice. You should also have salt and pepper on hand for seasoning purposes. Feel free to play around with additional herbs and spices depending on what flavor profile you want your hummus to have – cumin, garlic powder, paprika, oregano, etc., are all great options!  

Basic Recipe
1 cup cooked chickpeas/canned chickpeas
2 Tablespoons tahini paste
2 Tablespoons lemon Juice

The Process 
Once you have all the ingredients together, it’s time to assemble them into a delicious dip! Begin by adding all the ingredients into a food processor or blender. Blend until everything is mixed together evenly and then season with salt and pepper (or whatever other herbs/spices you plan on using). Blend until everything is smooth and creamy – this should only take about five minutes (or less!) if you're using a powerful blender or food processor.  Finally, scrape down the sides of your blender/processor as needed before transferring your freshly made hummus into a bowl or container. That's it! Enjoy with pita chips or veggies as desired. 

Making Your Own Variations 
Still looking for something extra special? Customize the recipe by adding some roasted red peppers or kalamata olives into the mix while blending everything together! If you want some extra zing in your dip, add a dash of sriracha sauce before blending - this will give it just enough kick without overwhelming other flavors! And if you're feeling adventurous – try adding some nut butter for an interesting twist on traditional hummus recipes. The possibilities are truly endless when it comes to creating unique variations of homemade hummus - so get creative! 

 Making homemade hummus doesn't have to be hard! With just a few simple ingredients and steps in hand you can whip up this yummy dip in no time at all. This easy recipe provides holistic moms with an opportunity to make healthy snacks that their entire family will enjoy without sacrificing time or effort in the kitchen - so go ahead and give it a try today! Bon Appétit!
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