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Zinc is an essential mineral we must all ensure to include in our diets. It assists with many important functions including healthy skin and nails, eye-sight, immune functions and even more! Zinc deficiencies can be very harmful to your health if developed.

We put a list together of 10 recipes from our Food Monster App to help you get the proper amount of zinc!

We also highly recommend downloading the Food Monster App  — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based and allergy-friendly recipe resource to help you get healthy!

1. Toasted Pepita Breakfast Hash


Source: Toasted Pepita Breakfast Hash

This high protein, simple, and satisfying breakfast by Renee Press is one of my current faves. You can use any veggies you have in the fridge, simply cut them small and let them get a little bit crispy in the pan. Season them, transfer to a bowl, and use the same pan to toast the pumpkin seeds. You can also buy pre toasted pumpkin seeds, just be sure they have the hulls removed (they should be greenish). Pumpkin seeds are one of nature’s superstars, high in protein, iron, and zinc, and more affordable than most nuts! This is delicious on it’s own, with some scrambled tofu, or stuffed into a tortilla as a burrito filling. Go ahead and give this Toasted Pepita Breakfast Hash a try!

2. Roasted Sriracha Pumpkin Seeds


Source: Roasted Sriracha Pumpkin Seeds

TheseRoasted Sriracha Pumpkin Seeds by Robin Runner pack a kick and are one of our favorites really packing some awesome healthful benefits. As always, adjust the spices to your liking and enjoy!

3. Spicy Black Pepper Tofu

Spicy Black Pepper Tofu

Source: Spicy Black Pepper Tofu

This recipe by Tara Binder is phenomenal not only in taste but visual appeal. Tofu is sautéed with shallots, fresh chili peppers, a healthy amount of garlic and ginger, and a special spice blend. This Spicy Black Pepper Tofu is a flavor-packed dish that is easy to make, cooks in under 30 minutes, and pairs wonderfully with rice or grains of your choice.

4. Cashew Tzatziki Sauce

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Source: Cashew Tzatziki Sauce

Cashews are a great go-to ingredient for non-dairy sauces, as they make everything rich and creamy. If you have a high-speed blender, it’s not imperative that you soak the cashews, but soaking almost any type of nut is a good practice in order to unlock their full nutrient potential. This Cashew Tzatziki Sauce by Koko Brill is a tasty zinc rich recipe!

5. Curry and Coconut Potatoes With Cashews and Peas

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Source: Curry and Coconut Potatoes With Cashews and Peas

This meal by Jamie Bevia is the complete package – with fiber and protein from the peas, a rich creamy consistency from the coconut milk, a magical aroma from the spices, tender cherry tomatoes, and of course, fresh herbs for an added bit of flavor. What is not to love? Plus this dish is affordable, easy to make, and absolutely delightful to eat. These Curry and Coconut Potatoes With Cashews and Peas are a great way to get zinc into your body.

6. Warm Blueberry Overnight Oats

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Source: Warm Blueberry Overnight Oats

This recipe by Sophie Parker has a great contrast, as the oatmeal base is cold but the blueberry compote is warm. The oat base also has a slight caramel taste from the maca powder, which works perfectly with the juicy and tangy blueberry compote. Start your day with  these Warm Blue Berry Oats to get in your zinc!

7. Whole Wheat Oat Bread

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Source: Whole Wheat Oat Bread

This Whole Wheat Oat Bread by Namita Tiwari is perfect for getting in your necessary zinc! Enjoy the warmth and tastiness of this soft, healthy bread.

8. Cheesy Mac n Yeast

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Source: Cheesy Mac n Yeast

Cheesy Mac n Yeast is a great and tasty way to add zinc into your diet. The nutritonal yeast in the recipe found by Lee Khatchadourian-Reese adds the health kick to this irresistible dish!

9. ‘Vegveeta’ Cheese Dip

Vegveeta Dip

Source: ‘Vegveeta’ Cheese Dip

This warm ‘cheesy’ dip by Dreena Burton has a mild flavor that can be used to accompany many foods… and also combines very well with salsa to mimic the velveeta/salsa dip from years ago. This recipe is made without nutritional yeast, but if you like it, feel free to add in the nooch!

10. Buffalo Roasted Chickpeas

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Source: Buffalo Roasted Chickpeas

This recipe by Wendy Irene is quick, easy, and contains only 3 ingredients! Beans are a super food. They are rich in protein, fiber, and antioxidants. According to some, they may aid in disease prevention too! These buffalo roasted chickpeas are one of many creative ways to add beans to your diet. The savory chickpeas are a great addition to salads, sandwiches, or eaten as a snack all on their own.

Learn How to Cook Plant-Based Meals at Home!

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammationheart healthmental wellbeingfitness goalsnutritional needsallergiesgut health and more! Dairy consumption also has been linked many health problems, including acnehormonal imbalancecancerprostate cancer and has many side effects.

For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some great resources to get you started:

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