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Oats may be humble, but they are a powerhouse of vitamins, minerals, and antioxidants.
Kiwis are exceptionally high in vitamin C. A 3.5-ounce (100-gram) kiwi provides more than 80% of the average daily vitamin C requirement.
A cup of cooked kale provides almost five times an adult’s daily need for vitamin K, around 15–18% of their calcium need, and about 7% of the daily phosphorus requirement. Possible benefits include helping manage blood pressure, boosting digestive health, and protecting against cancer and type 2 diabetes.
Vitamin B12 the only vitamin that cannot be sourced from a whole-food plant-based diet. Deficiency symptoms may take five years or more to develop in adults. I prefer to be sure I’m covered by taking a daily supplement.
One cup of jicama provides 44% of the recommended daily intake (RDI) of Vitamin C. With its mild taste and crunchy texture, it is an excellent addition to any salad.
These basic oatmeal cookies are delicious plain or you can spice them up with any or all of the optional ingredients. *For information on healthy options for oil, sugar, and flour, see the Vegan Options for Baking page.
Chromium is an essential mineral that the body needs in trace amounts. Whole grains, broccoli, apples, bananas, and brewer’s yeast.
Zinc is an essetial nutrient that aids growth and immune function and reduces inflammatio.
These baked croquettes are oil-free. They are a satisfying main dish or an interesting side.
This delicious green is nutrient-dense, high in fiber and phytochemicals. Arugula is low in sugar, calories, carbohydrates, and fat while high in calcium, potassium, folate, Vitamin C and Vitamin K.
Fruit & Stuff 
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