When it comes to practicing a healthy vegan diet, it’s incredibly important to become familiar with the vitamins that are essential for a healthy body. Knowing what you need and where to source the vitamins will help you avoid deficiencies and possible health-related issues.
For instance, vitamin B12. Ever heard of it?
Vitamin B12 is a “nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells.” What does vitamin B12 deficiency look like? Tiredness, weakness, loss of appetite, weight loss, constipation, depression, damage to the nervous system, and it can result in a form of anemia called megaloblastic anemia — characterized “by very large red blood cells and a decrease in the number of those cells.”
Why is it important for vegans to take note of vitamin B12?
Turns out some of the most potent sources of this essential vitamin are in animal-based products such as liver, kidney, clams, sardines, beef, tuna, trout, salmon, eggs, and dairy products. Therefore, vegan eaters must seek out vitamin B12 in many fortified foods such as fortified cereal, fortified plant-based milk, and fortified nutritional yeast.
For those interested in eating more plant-based, we 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!
Luckily, once you find your favorite fortified products, there are a plethora of ways to use them in delicious recipes!
Source: S’mores Chia Pudding Parfaits
Source: 3-Ingredient Chocolate Cereal
Create your own fortified cereal by taking this 3-Ingredient Chocolate Cereal recipe by Sara Grandominico, add a bit of nutritional yeast, and fill the bowl up with your favorite fortified plant-based milk! Plus, once you finish this delicious and healthy cereal you’re left with chocolatey fortified goodness.
Source: Vegan Pigs in Plums
Ever heard of Vegan Pigs in Plums? Probably not and that’s because this is a 100% unique recipe devised by Betsy DiJulio. What are these tasty morsels? Take dried plums, stuff them with some smoked almonds, and then roll them in nutrition yeast.
Source: Liquid Gold Turmeric Latte
A great way to get vitamin B12 via your favorite plant-based milk is first thing in the morning. This Liquid Gold Turmeric Latte recipe by Selva Wohlgemuth calls for a cup of plant-based milk — something creamy such as cashew, almond, or coconut — which means you’ve got ample opportunity to get your daily dose of this essential vitamin.
Source: Popped Amaranth Cereal
Amaranth is one of those wonderful saviors that enter a gluten-free kitchen allowing those folks to make bread, cereal, and baked goods … to name just a few of the many uses. Plus, you can make this Popped Amaranth Cereal recipe by Selva Wohlgemuth super vitamin B12 rich by following the same guidelines as the chocolate cereal — add nutritional yeast and fortified plant-based milk!
Go nutritional yeast-decadent with this Moussaka Burger with Bechamel Cheese Sauce recipe by Rhea Parsons. Not only will you get a dose of vitamin B12, but this burger has a hidden secret … tons of veggies!
Make a meal out of your journey to get that vegan vitamin B12! This Banana Bread Muffins With Creamy Cashew Milk recipe by Lindsey Auerbach is the perfect vitamin B12 power couple — find fortified cashew milk, instead of making your own, and infuse the muffins with some nutritional yeast!
Source: Orange Ginger and Fig Granola
Not a fan of cereal? How about granola! This Orange Ginger and Fig Granola from Tiana Haines is a great recipe to get your snack on, start the day, or create crumbly baked goods. Add a bit of nutritional yeast and/or complement the bowl with fortified plant-based milk.
Source: Caesar Salad Pizza
Source: Basic Macadamia Nut Cheese
Another excellent opportunity to sneak vitamin B12-rich nutritional yeast into your diet is in vegan-friendly nut-based cheese! These cheeses are generally rich and creamy, bursting with flavor, and you can usually amplify the experience with your favorite herbs. This Basic Macadamia Nut Cheese recipe by Lisa Dawn Angerame is just one of many to amplify with nutritional yeast!
It really doesn’t get better in the plant-based world than this super nutritious Toasted Quinoa Cereal With Pistachios and Figs from Amy Height. This recipe calls for vegan yogurt and if you’re looking at getting a bit more vitamin B12, seek out a fortified vegan yogurt.
Source: Baked Kale Chips
Kale chips offer an easy alternative to potato chips, which also happen to be loaded with vitamins and minerals. Up the anty of your next kale chip batch with this nutrition yeast-rich Baked Kale Chips recipe by Lindsay S. Nixon.
Due to coconut milk’s popularity, you can find a plethora of fortified options at your local grocery store. Once you find the perfect brand, make this comforting and cold weather-friendly Curried Coconut Butternut Squash Soup recipe by Tara Binder.
Source: 3-Ingredient Berry Cereal
You’ve already seen the three-ingredient chocolate cereal, but if chocolate isn’t your thing, try this 3-Ingredient Berry Cereal from Sara Grandominico. When grinding the oats into flour, add a zap of vitamin B12 with some nutritional yeast!
Source: Cheesy Mac n Yeast
Seeking your favorite comfort food that also happens to benefit your body vegan-style? This Cheesy Mac n Yeast recipe by Lee Katchadourian-Reese is the perfect meal including a boatload of potential vitamin B12 from nutritional yeast and fortified plant-based milk.
Learn How to Cook Plant-Based Recipes at Home!
We highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest meatless, vegan and allergy-friendly recipe resource to help you get healthy! It’s a brilliant food app for anyone looking to cut out or reduce allergens like meat, dairy, soy, gluten, eggs, grains, and more! You can also make meal plans, add bookmarks, read feature stories, and browse recipes across hundreds of categories like diet, cuisine, meal type, occasion, ingredient, popular, seasonal, and so much more!
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