NUTRIENT ~ Vitamin B12

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.

RECIPE ~ Oatmeal Cookies

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.

NUTRIENT ~ Chromium

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.


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.

NUTRIENT ~ Protein

Proteins are a macronutrient that the cells in your body use for structure. Protein is very important for building tissues, such as muscle.

NUTRIENT ~ Folate (Vitamin B9)

Folate is an essential B vitamin (B9) needed for producing red and white blood cells in bone marrow and transforming carbohydrates into energy. Folate is especially important during periods of rapid growth, such as pregnancy, infancy, and adolescence.