Katherine Baker

Late Winter Recent Vegan Eats

March 4, 2020 by Katherine Baker Leave a Comment

Hello again, internet friends! It’s time for another (late winter) recent vegan eats. In these bi-weekly posts, I share some random meals/snacks I’ve eaten and happened to photograph in the last couple weeks. I also share mini reviews of any new vegan products I’ve tried.

As always, these posts are for entertainment only, and are not intended to depict an ideal or healthy diet. I hope you enjoy! Let’s get onto the recent vegan eats!

Also, I apologize for taking a little over a week off the blogosphere. Last week was insanely hectic for me for some personal reasons. I am thankful to those who have been kind. With the world being such a harsh, challenging place, I always appreciate those who practice compassion.

Anyways….on to the recent vegan eats!

Trader Joe’s Kale Gnocchi

I finally gave Trader Joe’s kale gnocchi a whirl. Verdict: it’s okay. Definately not bad. But the texture is not as good nor as doughy as the cauliflower gnocchi. I boiled mine, which is how I prepare the cauliflower gnocchi, and it was kind of crumbly; it almost looked like the gnocchi were floating and drifting apart or disintegrating.

The color is fun and they taste pretty good with marinara, but I think I’ll mostly stick to Trader Joe’s cauliflower gnocchi in the future.

Mini Mandarins!

Mini mandarins! Oh joy. I got a bag at Aldi for $2.29 and enjoyed eating them here and there for a quick bite of juicy sweetness.

Luna Mash-Up Peanut Butter Fudge

I tried out the new Luna “mash-up” later bar, which looked super yummy, but left much to be desired. Honestly it was kind of bland and I didn’t really taste peanut butter nor fudge in the bar. Sigh. It was okay, I just wouldn’t buy it again over my favorite regular Lunas (s’mores and blueberry). They do also have a lemon blueberry mash-up bar, so perhaps that one is better? We shall see.

Cantaloupe!

I got this cantaloupe for $1.19 at Aldi and it was darn good! Look, perfectly sweet. What a win! It was such a treat.

Lazy Vegan Mac

I make this sometimes when I just want something easy and comforting that doesn’t require much effort. Basically, I just cook noodles (usually Banza), and stir in some vegan cream cheese or plain vegan unsweetened soy yogurt, and dump a bunch of nutritional yeast, salt, miso, and some spices, and stir it all together.

Honestly, it’s decent for how lazy it is. All I know is that after a long day before a long evening of grading, homework, or work, simple filling food works well for me.

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Is Soy Good For You? Is Soy Bad for You?

February 26, 2020 by Katherine Baker Leave a Comment

Ahh yes, soy: the legume that has been eaten by human beings for nearly 5000 years, and has somehow had quite the divisive reputation in recent years. Some claim soy is good for you, while others claim soy is bad for you, stating it has harmful to the thyroid, disruptive to hormones, and can turn men into women.

But what does the science say about soy? Let’s take a look at the data.

Disclaimer: As always, this is general information intended for healthy adults. Your needs may vary based on medical status, lifestyle, or life-stage. Please never replace generalized health information you’ve read online with individualized clinical care.

So, first of all, why has there been conflicting information about soy all over the media in recent years?

This is a great question. There are several reasons why the soy-health narrative seems inconsistent.

First, many of the studies that have either found positive or negative health benefits have been different in design.

Some have been epidemiological in nature, meaning scientists collect information about dietary intake and health outcomes and look for patterns, and others have been randomized control studies (the gold standard, where one ‘experimental’ group gets a soy product, and the other ‘control’ group gets no soy product), and others have been animal studies, which do not always translate to humans.

Additionally, some of these studies have been well-designed…others, not so much. Several studies that have made major headlines about soy have been relatively poor in design, or have had very small sample sizes or short durations, and therefore should be interpreted with caution.

Furthermore, different studies have looked at different forms of soy consumption. There is a difference between consuming whole soy foods (like tofu, tempeh, and edamame), which not only contain soy compounds but also fiber, protein, and micronutrients, compared to consuming ultra-processed soy protein isolates, which are often components of ultra-processed foods with other ingredients.

And some studies that make headlines have actually tested soy isoflavone supplements, not soy foods. Soy foods and soy supplements are different in terms of their isoflavone content, as well as their fiber, protein, and micronutrient content. Keep this in mind as we discuss!

What even is soy? What foods contain soy?

Soy is a legume that’s been eaten for a thousands of years. It’s found in its most whole food form as soybeans, or edamame.

Soy is also found in soymilk, tofu, and tempeh (a fermented soy food).

You can also find soy in oodles of ultra-processed foods. Soy protein isolate is added to many packaged foods as a source of protein, and derivatives of soy, such as soy lecithin, are used to alter the texture or shelf-life of other products.

Does soy really mimic human hormones? Or does soy disrupt hormones?

You may have heard that soybeans contain estrogen-like compounds called isoflavones. Isoflavones are plant estrogens that have a similar function to estrogens in humans, but with a substantially weaker effect.

In the human body, soy isoflavones can bind to estrogen receptors and cause either weak estrogenic or anti-estrogenic activities.

This has caused many people to be fearful of soy, as some believe it may interfere with female hormones.

Studies examining soy and female hormones have been a bit all over the place, with some examining soy isoflavone supplements, and others using soy protein products, and some examining whole soy food. Regardless, most of the existing studies on the topic suggest that soy consumption does not have a significant impact on TSH and LSH (female hormone) levels.

In fact, environmental exposure to BPA (found in many plastics) is a true endocrine disruptor, and studies have found soy consumption may actually be helpful to mitigate the effects of BPA’s endocrine-disruption in women undergoing infertility treatments.

Does soy impact thyroid function?

For most people, no. Scientific reviews have found that soy has no ill effects on thyroid function in healthy adults who were not iodine-deficient (iodine deficiency is rare in the developed world).

That said, soy supplements might interfere with thyroid hormone medication used to treat hypothyroidism, which is a common condition in which a person’s thyroid is under-active.

A 2002 study found that giving soy supplements to animals and cells may cause an interaction with thyroid medications when the two were taken too close together.

There is still a lot to be learned about this topic, but if you do take thyroid medication, talk to your doctor about whether or not spacing your thyroid medication and your consumption of soy supplements or foods may be something to consider.

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Healthy Brownie Batter Dip

February 24, 2020 by Katherine Baker Leave a Comment

Healthy Brownie Batter Dip that happens to be vegan and gluten-free and also delicious? And made from a handful of ingredients you probably already have in your pantry? Yes, please!

This blog primarily started as a baking blog, hence the name. If you look back to some of my earliest posts, you’ll notice I was all about the sweets.

But since that time, I’ve evolved. I still love to bake, but I’ve also graduated undergrad, gotten two masters degrees, spent years working in the real world, and started a PhD program. As I have evolved through these experiences, my content on this blog has also evolved.

Now, I focus more on disseminating evidence-based nutrition and environmental health science information with a bi-weekly ‘recent eats’ post thrown in the mix. But every once in a while, I still like to share a recipe, just because.

So here I am rambling on and on about my life when you just clicked this link to get the Healthy Brownie Batter Dip recipe. So I’ll stop my chatter and get back to the food.

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Toxins in Cosmetics and Personal Care Products: What You Need to Know

February 18, 2020 by Katherine Baker Leave a Comment

Hi friends! Today we are going to chat about toxins in cosmetics and personal care products. There is a lot of buzz surrounding ‘clean cosmetics’ these days (for the record, clean cosmetics doesn’t have a true definition or any sort of regulation), so I thought just doing a brief overview of the various ways in which personal care products might be contaminated with chemicals, heavy metals, etc, might be useful and/or empowering to some.

I hope you enjoy! Please let me know if you have any questions.

Are there really ‘toxins’ in our cosmetics?

Yes, many there are potentially harmful substances, including toxic chemicals and heavy metals, in cosmetics, and many other personal care products, including shampoos, conditioners, body lotions, etc.

Before we take a deep dive into toxins in cosmetics, I just want to clarify that in this post, I am referring to ‘toxin’ as a harmful substance that is unnecessary to the product, and may be detrimental to human and/or environmental health.

I also want to acknowledge that the dose makes the poison, and yes, everything can be toxic at a certain amount, but for this post, again, I am using the phrase ‘toxin’ to represent a substance unnecessary to the product that may cary health risks at the a normal use exposure level.

I want to emphasize that there is a difference between toxins that are a result of contamination and/or poor manufacturing practices, and synthetic ingredients that are not necessarily bad for human health.

Furthermore, whether or not something is ‘natural’ does not necessarily have implications for its potential risks. Arsenic, cadmium, lead, and mercury are technically all ‘natural’ heavy metals, but these are also found in some cosmetics, and too much exposure to these heavy metals can be detrimental to human health.

On the other hand, salicylic acid (a synthetic compound that acts as a medicine to treat acne) is an example of a synthetic ingredient that is intentional and not harmful in the controlled amount in which it is added to a designated product. There is a lot of greenwashing in the beauty world right now, and I just wanted to clear up any confusion about how I feel about ‘natural’ versus ‘unnatural’ versus ‘toxic’ products. I hope this makes sense. If it doesn’t, please let me know in the comments below!

Now that that is out of the way, let’s discuss toxins in cosmetics and other personal care products (PCPs).

Why do personal care products and cosmetics even have toxins?

Many personal care products and cosmetics are at risk for breeding bacteria. Thus, to extend their shelf-life and prevent them from festering lots of bacteria, manufacturers add preservatives to prevent microbial growth.

Currently, among the list allows many compounds including organic acids, triclosans, chlorhexidine, formaldehyde releasers, and parabens, among others. While these compounds may protect the products from bacterial growth, they may be toxic to consumers.

What sorts of chemicals and heavy metals might be in my product? What are the concerns about these compounds?

As I mentioned above, there are many chemicals and heavy metals that are often found in cosmetics and personal care products.

First, let’s chat about heavy metals. Compounds like arsenic, lead, mercury, cadmium, chromium, cobalt, and nickel, can all been found in some cosmetics. In 2012, the FDA conduced a survey of 150 PCP including cosmetics, face paints, shaving creams, and lotions, and found:

“The amounts of arsenic, cadmium, chromium, cobalt, lead, mercury, and nickel that we found were for the most part very small. We currently do not have information indicating that the amounts we found would pose a health risk.”
–FDA website

They acknowledge the presence of these compounds in PCPs, but have stated the amounts in the products they tested are within allowable limits.

They have also created an industry guide for cosmetic manufacturers, describing how they can take actions to reduce the amount of potentially harmful compounds in their products.

Despite the FDA’s reports, other institutions have expressed concern at the potential risks of these compounds in personal care products and cosmetics.

In 2013, scientists at UC Berkeley School of Public Health found lead, cadmium, chromium, aluminum, and other metals at levels that could ‘raise potential health concerns’ in 32 different lip products (like lipsticks and glosses) that were commonly found in drug and department stores.

Lip products are especially concerning when it comes to toxin or heavy metal exposure, as they are more likely to be ingested.

Why is this a potential problem? Let’s talk about lead as an example. Lead is found in many lipsticks. The FDA has guidelines for limiting lead in lipstick, but it is still found in many lip products.

Exposure to lead leads to accumulation of the substance in bones, blood and tissues. It can lead to short-term health effects, like abdominal pain, headache, and memory loss, and longer-term health effects like increased risks of heart disease, kidney disease, and cancer.

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What is Vitamin D? What is the Vitamin D Controversy? Am I Vitamin D Deficient?

February 13, 2020 by Katherine Baker 2 Comments

Hi friends! Today we are chatting about Vitamin D, another common nutrient of concern for people on plant-based diets. Heck, this is a nutrient lots of people are concerned about, and the vitamin often comes up in the popular media. So what is Vitamin D? What is the “vitamin D controversy?” How do you know if you are vitamin D deficient? Read on for more vitamin D information!

What is vitamin D?

Vitamin D is a fat-soluble vitamin that is found naturally in a very small number of foods. Most people get their vitamin D from fortified foods, and/or the sun.

There are two main dietary forms of vitamin D: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol), which differ in their side-chain structure.

Vitamin D2 is manufactured by UV radiation of ergosterol in yeast, and D3 is manufactured via irradiation of 7-dehydrocholesterol from lanolin. Lanolin is a sheep product, and thus, some do not consider this form of vitamin D purely vegan*.

Both D2 and D3 are well-absorbed. It seems many believe that D3 is somehow superior; in reality, both are considered to be well-absorbed and effective at raising serum levels of vitamin D, with the only major difference being that at very high doses, D2 may be less potent than D3.

*This is why some people do not consider fortified cereals like Cheerios to be 100% vegan; If you are vegan and confused on what to think on the topic, as I am no moral authority on the topic, I encourage you to make the judgement that feels right to you.

What does vitamin D do?

Vitamin D has many functions in the body. It helps promote calcium absorption in the gut by up-regulating a transcription factor that leads to more calcium receptors to rise to the surface of the intestinal tract, and take in calcium. This helps the body maintain adequate blood levels of calcium and phosphate, which support normal mineralization of bones.

Vitamin D is also important for bone growth and remodeling, as well as cellular growth, immune and neuromuscular function. It can also help play a role in reducing inflammation, and many genes that encode proteins that regulate cell proliferation, differentiation and apoptosis are modulated in some capacity by vitamin D.

How much vitamin D do you need?

The RDA for vitamin D is listed in IU and mcg below. For reference, 40IU is equivalent to 1mcg.

0-12 months: 400IU (10mcg)
1-13 years: 600IU (15mcg)
14-70 years: 600IU (15mcg)
>70 years: 800IU (20mcg)
Pregnant/breastfeeding: 600IU(15mcg)

What foods contain vitamin D?

As mentioned above, very few foods naturally contain vitamin D. Some fatty fish (like tuna, salmon, and mackerel) contain good sources of vitamin D, and small amounts can be found in egg yolks and beef liver.

Some mushrooms contain vitamin D2, although the amounts they contain varies. Treating mushrooms with UV radiation has been shown to increase their vitamin D2 content.

Most Americans get the vitamin D in their diet from fortified foods. Milk, for example, is voluntarily fortified in the United States, and contains about 100IU/cup. Plant-milks are also often fortified with vitamin D; the exact amount varies brand to brand, so be sure to check labels.

Cereal is also often fortified with vitamin D, although organic and natural brands are typically not fortified. Again, read labels to check how much your favorite products have!

Here are some food sources of vitamin D:

Salmon (3 ounces): [447IU/112% DV]
Fortified orange juice (1 cup, check labels as fortification values vary): [137 IU/34% DV]
Fortified milk (1 cup): [115-124IU/29-31%]
Mushrooms (1 cup): [~2-17IU, depending on variety, 0.3-3%]
Swiss cheese (1 ounce): [6IU/2%]
Fortified cereal: Example – Cheerios (1 cup): [3.4ug/10%]

Vitamin D from Sun Exposure

That’s right, vitamin D, the “sunshine vitamin,” can absolutely be obtained from the sun. In fact, a lot of people meet at least some of their vitamin D needs via sun exposure.

Vitamin D is the only vitamin you can make endogenously (meaning on your own) in your skin, which makes it a pretty neat vitamin!

How? UVB radiation with a wavelength of 290-320 nanometers can penetrate uncovered skin and covert a compound known as 7-dehydrocholesterol to previtamin D3, which then becomes vitamin D3.

Cloud cover, the season, time of day, smog, sunscreen, and melanin content of the skin can all impact the amount of vitamin D synthesized in the skin. Complete cloud cover reduces your ability to make vitamin D from sunlight by 50%, and severe pollution can reduce this ability by up to 60%. Sunscreen with SPF of greater than 8 blocks vitamin D-producing UV rays.

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Is organic food better for the environment? Is grass-fed meat more sustainable?

February 11, 2020 by Katherine Baker Leave a Comment

Hi everyone! Today I wanted to discuss sustainable eating. In particular, I want to explore the question: “Is organic food more sustainable?” I find that many people are under the impression that organic food is absolutely best for the planet, so I want to unpack how true or untrue that may be. I also want to discuss grass-fed meat, because I keep seeing the narrative that it is better for the planet and for people. Let’s dive in!

So, first of all, what is “organic?”

According to the USDA, certified organic foods are “grown and processed according to federal guidelines addressing, among many factors, soil quality, animal raising practices, pest and weed control, and use of additives.

Organic producers rely on natural substances and physical, mechanical, or biologically based farming methods to the fullest extent possible.”

To be considered “certified organic,” a food must meet a certain set of requirements by the government. In the United States, the USDA has defined a list of ‘allowable’ and ‘prohibited’ substances for agricultural crops to be considered Certified Organic.

The rules are pretty strict. For example, for produce to be called organic, it must have been grown in certified organic soil that has had no prohibited substances applied for at least three years prior to harvest.

So, even if a farm is transitioning to organic, plant-foods can’t be labeled as such for at least three years since the farm started following organic agricultural procedures. There are few incentives to support farmers during this transition period; they often have to bare the costs themselves without seeing any payoff for at least three years.

To be clear, organic farms can use some pesticides and fertilizers. The key difference is: organic pesticides must be natural in origin, whereas conventional pesticides may be synthetic.

Organic meat must be raised in “living conditions accommodating their natural behaviors (like the ability to graze on pasture), fed 100% organic feed and forage, and not administered antibiotics or hormones.”

Organic foods are also not allowed to be genetically modified (no GMOs, even though there is no current evidence to suggest their consumption is detrimental to human health).

Different government agencies have their own sets of rules and regulations surrounding organic certification. It’s also important to note that phrases like “made with organic ingredients” have no real regulation at all.

Is organic food better?

It appears that most consumers think so. A recent review showed that consumers find organic labels to have some sort of health halo around them.

But do organic foods live up to the health hype? This is a complex question with complex answers.

A 2012 review of more than 200 studies showed that there was no significant difference in terms of nutrient values of organic foods compared to conventional foods. The authors did note that publication bias may have played a role in their findings.

A more recent and larger review of 343 studies found that organic and conventional vegetables contain similar levels of most vitamins and minerals, and that convention produce tends to have more protein. The same study also found that organic foods may have higher levels of antioxidants, and expose consumers to less pesticides.

Pesticides, as I’ve written about here, are known to have detrimental impacts on human health. On the other hand, organic foods don’t truly seem to have more vitamins and minerals. In fact, conventional crops may have more protein (though few Americans are protein-deprived).

It’s also important to note that there is no standard comparison of exact organic versus conventional foods, since a bunch of other variables (like soil and water quality, as well as farming practices) may have impacted the results.

Is organic food better for the environment?

There are a lot of factors to consider, and at the present moment, there is not enough comprehensive data available on soil and environmental impacts of all of the various practices involved in both conventional and organic farming to make a precise comparison.

Furthermore, organic farming and conventional farming practices may vary farm to farm, which makes comparing them on their organic status alone even more difficult.

That said, we do have some data that shows that in some ways organic farming has environmental benefits, while in other ways, conventional farming has its own set of environmental benefits.

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Recent Vegan Eats from late January and early February

February 8, 2020 by Katherine Baker 3 Comments

Hello again, my internet friends! It’s time for another ‘recent vegan eats’ post, where I show some highlights of recent vegan eats, and add little blurbs of what’s going on in life along the way. As always, these posts are not intended to depict an ideal diet, but rather show you some easy, affordable vegan things I eat, and/or highlight some fun stuff along the way. Without further pause, let’s get into some recent vegan eats!

This “recent vegan eats” in particular is pretty darn boring. Life has just been….stressful to say the very least. Since getting back into reality after the holidays, I’ve been under a lot of physical and physiological stressors and I haven’t been doing the best job eating and sleeping and being a human being. This year really hasn’t been easy for oh so many reasons, but I need to relax and take care of myself a little bit better! The struggle can be so real.

Anyways, all that is to say, I haven’t really eaten anything noteworthy lately, except perhaps, the vegan Banza mac’n’cheese. Everything else has been routine or eating just to get buy. I’ve found anxiety killing my appetite often lately, and after a couple days of really not feeling great, have decided I need to make an effort to eat consistently even when I feel like shrinking into a hole and puking when the anxiety hits. I’ve certainly been reminded that not eating doesn’t help my anxiety!

In fact, it often makes me feel worse, which makes me even less hungry, and creates a vicious cycle that typically results in me eating things like bagels and cereal and fruit and ice cream for dinner when the hunger that’s built up all day finally rears its head.

Over the last couple of days I’ve really implemented consistent meals and snacks every 3-4 hours and plan to keep this up. Gotta get that glucose to keep the brain and body functioning at its best!

I also truly need to work on sleeping, because that’s been wonky, too. Luckily, today was a snow day, so I worked from my bed for 12 hours, which although not entirely stress-free, was still less stressful than having to venture out into a snowstorm. Rest + food = important.

And here I am, still rambling. Let’s see what (if any) exciting things I’ve eaten lately.

Cinnamon Roll Tortilla

Okay, so I invented this snack and I am obsessed with it. It’s nothing fancy, but it is oh so good. Basically, I warm up a whole wheat tortilla, and allow a hint of non-dairy butter to melt onto it immediately after heating. Then, I sprinkle it with oodles of cinnamon and a hint of raw or brown sugar, roll it up, and eat it. It is SO good; it is far better than it has any right to be. Any sweetener would work, as would any nut butter. I’ve also done this with almond butter and maple syrup and although that’s arguably a different creation entirely, it’s delicious nonetheless.

Banana Cinnamon Roll Tortilla

Basically the same thing as above, but with a warmed up, mashed banana (microwave banana for ~30-50 seconds separately before mashing) spread onto the tortilla before rolling. Oh my goodness. Try this and thank me later.

Actually, as I’m writing this, I just realized this is essentially my banana quesadilla, but rolled up, which maximizes the snack-ability factor. Thumbs up all around.

Banza Vegan Mac and Cheese

Banza sent me some of their new vegan mac! It was pretty good. My favorite vegan boxed mac and cheese will forever and always be Earth Balance (which no longer exists), but this was probably the only vegan boxed mac I’ve had in recent years that I would actively repurchase.

I think it could be a wee bit tangier and cheesier (though I do have a really vinegar-heavy palate), but with some pepper, a mountain of nutritional yeast, and some Green Dragon sauce (from TJs), it was darn tasty!

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What is Iron? And Who is at Risk for Iron Deficiency?

February 1, 2020 by Katherine Baker Leave a Comment

Hi friends! Today we are discussing another micronutrient that is often of concern for people on plant-based diets (although it can be a concern for many people on non-plant based diets, as well) and I want to help those who are trying plant-based diets of any kind to be wise about their diet, because going plant-based elicits a few nutrition-specific concerns (more on that here). Specifically, we are chatting about iron. What is iron? And who is at risk for iron deficiency?

I hope this post is helpful if you are curious about how much of the micronutrient you need, and how you can ensure you get enough iron. If you take anything away from this post, I hope it’s that while many people suggest fortified cereals and multivitamins as dietary sources of iron, these sources do not always contain iron. Organic cereals and many gummy multivitamins do not contain iron, so be sure to read labels if you rely on these products as sources of iron in your diet.

Anyways, let’s dive in! Iron time!

What is Iron? And What Do You Need it?

Iron is a mineral that is an essential component of hemoglobin, a red blood cell protein that transfers oxygen from the lungs to tissues all over your body.

In addition to playing a major role in ensuring oxygen is delivered to tissues throughout the body, iron supports muscle metabolism and fosters healthy connective tissue. It’s also essential for neurological development and physical growth, and the synthesis of certain hormones.

What are the two major types of iron found in food?

There are two main forms of dietary iron: heme and non-heme. Heme iron is found in animal foods, including meat, eggs, poultry, and seafood. Non-heme iron is found in plant foods.

Heme iron has a higher bioavailability as compared to non-heme iron, meaning your body absorbs it better.

How much iron do I need?

The amount of iron you need depends on your age, gender, and life-stage.

The RDAs (read more about what RDA is here) for iron are as follows:

Birth to 6 months: 0.27 mg
7-12 months: 11mg
1-3 years: 7mg
4-8 years: 10mg
9-13 years: 8mg
14-18 years female: 15mg; 14-18 years male: 11mg
19-50 years female: 18mg; 19-50 years male: 8mg
Pregnancy: 27mg
Lactation: 9-10mg
51+ years: 8mg

What foods contain iron?

Many foods naturally contain iron, and many foods have iron added to them. Cereals and instant oatmeal packets are often fortified with iron. Some veggie burgers and plant-milks are also fortified with iron. Read labels to see how much iron your foods contain.

Fortified breakfast cereals (1 cup): 5-18mg depending on the brand/variety. Several varieties (such as Total, and Kellogg’s All-Bran Wheat Flakes) contain 18+ mgs per cup
Cream of Wheat (3 tablespoons): ~9.9 grams
Oysters (3 ounces): 8mg
White beans (1 cup): 8mg
Beef liver (3 ounces): 5mg
Cooked Lentils (½ cup): 3mg
Tofu (½ cup): 3 mg
Dark Chocolate (40grams – slightly less than ¼ cup): 2.7 mg
1 medium baked potato: 2mg
Chickpeas (½ cup): 2mg
Beef (3 ounces): 2mg
Cocoa Powder (1 tablespoon): 1.44mg
Chicken, roasted with skin (3 ounces): 1mg
Molasses (1 tablespoon): 0.944mg

Foods high in phytates (like many legumes, some nuts, and grains) and polyphenols (found in cereals and legumes) can also inhibit iron absorption. Tannins (found in tea) can also limit absorption. Vitamin C, however, can help absorption.

Iron supplements can also supply iron. Many people who take iron supplements experience GI symptoms, including constipation and nausea. Pairing the supplement with food can help reduce symptoms.

What are some common foods you might think have iron, but don’t?

Many people rely on fortified cereals or supplements to meet their iron needs. But, it’s important to note that not all cereals and not all multivitamins contain iron.

For example, most organic cereals and grain products are not fortified, and contain little to no iron. If you rely on cereal for your iron or b vitamin needs, be sure to read labels and select fortified cereals, consider getting your iron from other foods, or take a supplement.

When you are looking at dietary supplements, it’s important to note that many multivitamins, especially gummy multivitamins, do not contain iron. That’s right – many gummy multivitamins do not contain iron, including many prenatal gummy vitamins.

Be sure to read your supplement labels – especially if you are taking a gummy prenatal – and if your supplement does not contain iron, incorporate a different iron supplement, or consider getting your iron from foods (depending on your needs).

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How I Compost At Home In a Studio Apartment (and What You can Compost)

January 26, 2020 by Katherine Baker Leave a Comment

Hello internet friends! Today, I’m doing something a little different. Although most of my content is either science-based, recipe-based, or eats-based, today, I’m sharing more of a “how I do this” style post, to document how I compost at home in a studio apartment, and going over what is in fact, compostable.

There are many reasons to compost, and investing time and energy into your own backyard compost bin certainly has its benefits. Perhaps in another post, I could dive into that topic more deeply, but I am less familiar with the actual execution of outdoor composting compared to indoor composting.

Composting indoors in a small space is much different than composting outside in a yard with a designated bin. While I hope to one day have a legitimate compost set-up, and use my compost to nourish my garden, I am at a stage of life where that is not in my nearly forseeable future. For the past many years, and at present, I live in a small studio apartment, with about 500 feet of rented space to my name.

What I am sharing today is not an exhaustive instructional manual on how to compost, but rather, a couple of tips I have from doing this myself for a few years. If you are interested in composting in your apartment and don’t know where to start, I hope you find this post useful in some way. Now, let’s compost!

First of all, what is compost?

According to the EPA, compost is organic material that can be added to soil to help plants grow.

Composting is the biological decomposition of solid organic materials into a humus-like substance. It is a naturally occurring aerobic process (meaning it requires oxygen). Microorganisms such as bacteria and fungi (among others) break down the organic compounds.

The process is affected by multiple parameters, including temperature, and surrounding levels of oxygen, nitrogen, carbon, and moisture. There are optimal ranges of each parameter to ensure composting efficiency, and the science of composting is quite interesting. However, I will save all that for another post, and in this post, share some tools and tips for how to get started in small spaces.

Why Compost?

Food scraps and yard waste make up 28% of what is thrown away.

Composting these materials, rather than placing them in the trash, not only prevents them from ending up in landfills where they take up space and release methane (a potent greenhouse gas), but also help to create an organic material that can be used to fertilize plants.

Although it requires a bit of effort, it can help reduce your carbon footprint, and (at least in my opinion), it can be oddly satisfying to see how much less trash you produce when composting compostable waste.

How I compost at home in a small studio apartment:

Composting in a small studio apartment requires a bit of creativity. In a small space with no ventilation, a large, complete outdoor compost system is out of the question.

But, there are things that I have done (and that you can do too) to ensure an odor-free, mess-free, relatively hassle-free composting experience.

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Baked Buffalo Tempeh

January 24, 2020 by Katherine Baker 2 Comments

Hi! How are you? Are you in the mood for some scrumptious Baked Buffalo Tempeh? Well, if so, you’re in the right place.

It’s no secret I love all things buffalo. I’ve shared my recipe for Baked Buffalo Tofu Bites, as well as my recipe for Buffalo Potato Wedges. Basically, if you cover something in buffalo sauce, chances are I’ll enjoy it. Yum. Spicy tangy goodness!

These buffalo tempeh bites are delicious on their own. You could also serve them as an appetizer with your favorite dip, like vegan ranch or guacamole.

These also make a wonderful addition to a snack plate, if snack plates are your thing. You can also enjoy them on a salad, or cozied up in a tortilla with some of your favorite dip or spread, some crunchy lettuce, and an extra drizzle of hot sauce. Yum.

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