I'm a Registered Dietitian who works with clients in the Durham Region! I use evidence-based recommendations to help you achieve your nutrition goals. I have many hearty and delicious recipes to share! My office is in Courtice, ON. I regularly work with clients from Oshawa, Whitby, Ajax, Pickering, Newcastle, Bowmanville and Courtice.
If you are eating plant-based, you may have received questions about where you get your B12. It’s true – it can be tricky to get enough B12. This guide will help!
Save this post if you’re concerned about B12 and comment ‘recipe’ if you’d like these featured recipes!
Unlike many other nutrients, vitamin B12 isn’t always found in reliable amounts in plant foods. That’s why fortified foods and supplements are especially important for vegans!
The amounts are listed below:
Fortified plant-based milks: ~1–3 mcg per cup
Fortified nutritional yeast: ~2.4–8 mcg per 2 tbsp
Fortified plant-based meat alternatives: ~0.5–2.5 mcg per 100 g
Fortified plant-based yogurts: ~0.5–1.5 mcg per 3/4 cup serving
Fortified cereals:Â amount varies ~ 1mcg
Tempeh: 100 g of tempeh (~5.6 mcg)
Shiitake Mushrooms: B12 level can vary, but for 50 g, 2.5 mcg is consumed on average
Seaweed/Algae: 5 g package (10 sheets), 3 mcg
Megafood B12: 500 mcg
Dietitian tip: Adults need 2.4 mcg of vitamin B12 daily (2.8 mcg if breastfeeding). Since B12 absorption is limited, simply meeting this amount on paper doesn’t always guarantee adequate absorption. A reliable B12 supplement is often the easiest way to meet your needs on a vegan diet. Try Megafood Vegan B12 which is made from real food sources!
Vitamin B12 is essential for:
Healthy nerve function
Red blood cell formation
DNA synthesis
Save this post for your next grocery trip and share it with someone eating more plant-based meals!
I have been plant-based for many years now and also have struggled with low iron on and off. My ferritin is currently lower (32) so I have been focusing on iron-rich foods to hopefully increase that again!
Being plant-based doesn’t automatically mean that you will have low iron but it is important to identify plant iron sources and incorporate them into your everyday meals.
This is why I’ve created this handy graphic and meal prep for you!
Fall bowls are one of my favourite ways to turn seasonal produce into a meal that’s actually satisfying. And the ingredient I’m adding to all three? California grapes! @grapesfromca
California grapes bring that juicy pop of sweetness that works so well with savoury fall flavours — while also providing hydration and beneficial plant compounds, including polyphenols.
Here are 3 harvest bowls to put on repeat this fall:
California Grape and Sweet Potato Bowl Sweet potato, edamame, crispy chickpeas, grains, pepitas + California grapes with a creamy grape-inspired dressing.
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Warm Balsamic California Grape and Lentil Bowl Warm roasted California grapes, lentils, hearty grains, roasted squash + kale for the ultimate sweet-and-savoury combination.
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California Grape & Brussels Sprout Bowl Brussels sprouts/greens, crispy chickpeas, red onion, pepitas + plenty of fresh California grapes.
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Don’t overlook fruit in savoury meals! Grapes add natural sweetness and texture that can make plant-forward bowls much more exciting — especially when paired with hearty grains, legumes, veggies and seeds.
It’s officially soup season and not only do these delicious soups contain over 10 g of fibre per serving but they also contain components that benefit brain and mental health.
I’m highlighting the high quality root vegetables from Gwillimdale Farms in these recipes.
October is Mental Health Awareness Month and while no single food can prevent anxiety or depression, nutrition can play a key role in supporting brain health and overall mental well-being.
The root veggies from Gwillimdale Farms provide components that can assist our mental health and well being. I’ve highlighted those before.
Carrot & Lentil Soup: Carrots are high in beta-carotene which is an antioxidant linked supporting brain health and memory. Eating one to two medium carrots daily helps to meet your daily beta-carotene requirements.
Beet & Bean Borscht: Beets contain nitrates and can help increase blood flow to the brain, supporting mental performance.
Loaded Baked Potato Soup: Potatoes provide carbohydrates and fibre – we should be reminded that carbohydrates are the brains preferred source of energy. Large blood sugar swings can affect focus and mood, while fibre-rich complex carb digest more slowly to support blood sugar throughout the day.
