Get yer vitamins, kids

23 May

I can read all I want about what vitamins I need, and what foods have ’em, but getting more of any specific vitamin/combination of vitamins is easier if I’m given some good recipes to use. Today I’m gonna help you out here with the trickiest of vitamins: B12.

It’s a toughie for vegans because it is only found naturally in animal products. No fear (unless, of course, you fear supplements), there are cereals, veggie burgers, margarines, plus soy and other non-dairy milks that are fortified with B12.

A big glass of fortified soy milk is by far the easiest way to get about half the B12 you need (“need” = according to Canada’s Recommended Daily Allowance) BUT it is not as delicious as…

Panna Cotta with Coffee Syrup

2 tbsp agar flakes

2 cups organic vanilla soymilk (or other fortified non-dairy milk)

1 tbsp agave nectar

mint leaves (to garnish)

Combine soy milk and sweetener in a small pot, and sprinkle with the agar. Bring to a boil and stir until the agar flakes are completely dissolved.

Pour into single-serving molds and refrigerate until set (firm to the touch).

Coffee Syrup

2/3 cup fair trade coffee, brewed strong

1/2 cup organic granular sugar (your choice)

1/8 tsp. ground cardamom

Bring all the ingredients to a boil in a small pot. Reduce heat to medium-low and allow to simmer for about 15 minutes, until the consistency of the mixture is more syrup-ey.

To Assemble:

Run a sharp knife around the edge of each panna cotta and briefly dip the molds in hot water. Place a dessert plate on top of the mold and flip the panna cotta onto it.

Pour coffee syrup over each panna cotta and garnish with a few mint leaves.


A healthier, more suitable for everyday, alternative:

Strawberry-Goji Smoothie

(makes 2 smoothies)

1 1/2 cups plain fortified non-dairy milk

1/2 cup water (or more non-dairy milk)

1 1/2 cups frozen sliced banana (fairly ripe/overripe is best)

1 cup frozen strawberries (or fresh)

1/4 cup goji berries

2 tbsp whole flax seed

1/4 tsp cinnamon (optional)

Add all ingredients to a high-powered blender and puree for a few minutes to ensure the goji berries and flax seeds are pulverized and well incorporated.


To your good health, veggies!


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