, Author at Vegan Universal

10 Famous Farm Animal Sanctuaries in USA to Visit

December 5, 2019 By Cat Robinson and Dishan Mendis 2 Comments

The disconnect between the animal products people see packaged in supermarkets and the living creatures those products originated from is an unfortunate prevalence.

Few may give a moment’s thought to the chicken that laid those eggs, the cow that produced milk or the horrific conditions they lived under.

This is why farm animal sanctuaries can be so important and can play a pivotal role enabling us to make that all-important connection into the world of farm animals.

By giving visitors the chance to interact with farm animals, they help us see them for who they are – living, breathing creatures in their own right which can help in changing attitudes, rather than seeing them as a product to be consumed.

The animals you’ll encounter at the below sanctuaries are truly fortunate – creatures who’ve been rescued from slaughterhouses, torment, neglect, and abandonment.

Whether you’re visiting these sanctuaries as a couple, family with kids or with your friends (can be life-changing for non-vegans), it would be a wonderful experience to get up-close to see how amazing & sentient these animals are to realize how much they deserve life & freedom as much as we do.

What Made Us Select These Popular Farm Animal Sanctuaries?

Aside from actively advocating a vegan diet and helping people transition to a more ethical, and compassionate way of life, many of the rescue centers and sanctuaries listed here are accredited with 3rd parties, have an excellent reputation with many positive reviews online. They’re located across several states in the USA and run meaningful educational programs.

While we’ve made every effort to give up to date information, please check the relevant sanctuary’s website (links given) before you visit to avoid disappointment. Sanctuaries may have health & safety standards, details about food & beverages, clothing & footwear requirements, specific payment methods (cash only payments) and other dos & don’ts, to safeguard you, the animals and the sanctuary which can be found in the FAQ/tours section.

Read on to see how each sanctuary can have its own personality with their animal residents, sanctuary staff, the environment & landscape providing you with a unique experience full of compassion, warmth, friendship, knowledge, and fulfillment!

1) Farm Sanctuary – New York & California:

Founded in 1986, Farm Sanctuary is one of the largest farm animal sanctuaries in the US and has provided a safe haven for thousands of rescued farm animals. Their shelters in New York and LA offer tours, shelter events, overnight accommodation, group/school educational programs, and vegan restaurants (or bring your own vegan food for a nice picnic!).

They are also highly active in promoting large-scale institutional reforms through their advocacy efforts. You can support their amazing work by visiting the shelters, having a sponsorship, handing out flyers in your neighborhood, or becoming an intern or volunteer.

Quick info:

Farm Sanctuary is home to rescued calves & cows, sheep & lambs, goats, pigs, turkeys, and chickens
Nonprofit, tax-exempt 501(c)(3) organization
Accredited by Global Federation of Animal Sanctuaries
275-acre sanctuary in upstate New York and 26-acre sanctuary in Southern California
New York shelter open to the public between May and October, California sanctuary is open year-round with tours starting at 11 am, 1 pm and 3 pm
Website: www.farmsanctuary.org
Directions:
- Watkins Glen, New York | Location: Google maps (photos included)
- Los Angeles, California | Location: Google maps (photos included)

2) Catskill Animal Sanctuary – New York

More than 5,000 animals have found refuge at Catskill Animal Sanctuary since their first rescue in 2001 – a pony named Dino who survived a terrible barn fire. As donations have come in, the facility has expanded to cover 150 acres while being accredited to become one of the best animal sanctuaries in the US and offer several educational programs, including Compassionate Cuisine, Camp Kindness, and the New Leaf Vegan Mentor Program.

Support them by becoming a member, sponsoring an animal, volunteering your time, (learning valuable skills along the way!) making a donation, or booking a stay at their beautiful guesthouse.

Quick info:

Home to 300 farm animals representing 11 different species
501c3 charitable organization
Accredited by Global Federation of Animal Sanctuaries, and BBB
150 acres
Open to the general public on weekends from April through November, and year-round for members, guests staying at The Homestead, and groups of 10 or more.
Website: https://casanctuary.org
Location: 316 Old Stage Road, Saugerties, NY | Google maps (photos included)

3) Woodstock Farm Sanctuary – New York

Starting from nothing but an unfenced hayfield, Woodstock Farm Sanctuary now boasts two large barns, five spacious chicken coops, a duck and goose shed & pond, two cattle sheds, and even a small animal hospital. They provide love, care, and shelter for 400 animals, and help to re-home another 150 each year.

They help educate visitors on the impact of animal agriculture on the animals, our health and the planet and how to adopt a vegan lifestyle. They are always looking for volunteers to help clean barns, work in the office, or hand out literature. Besides visiting, you can make a donation, sponsor them through Amazon Smile, stay at the charming Gray Barn, become a member, intern, or Pasture Partner.

Quick Info:

Home to chickens, cows, rabbits, ducks, sheep, pigs, goats, turkeys and more!
150 acres
Accredited by Global Federation of Animal Sanctuaries
501(c)(3) charity organization
Open to the public between April through October over weekends, available year-round to volunteers and Gray Barn guests
Website: http://woodstocksanctuary.org
Location: 2 Rescue Road, High Falls, NY | Google maps (photos included)

4) Poplar Spring Animal Sanctuary – Maryland

Founded in 1996, and situated in an idyllic 400-acre large natural setting overlooking the Potomac River, Poplar Spring Animal Sanctuary is home to both rescued farm animals and some free-ranging wild inhabitants!

Group tours are offered every morning except Wednesdays, but please make a reservation beforehand. Individuals and families can usually be incorporated into weekend tours by prior arrangement. Tours last about an hour and will include the chance to meet and feed the animals, learn their names and hear their stories, and pet, play with and hold some of the smaller residents!

Because the sanctuary is run entirely on donations from the public, financial support is always welcome. You can donate, sponsor an animal, or consider contributing items from their wish list, and make sure to buy a souvenir from the gift shop during your visit.

Quick info:

Home to more than 200 rescued animals including horses, mules, pigs, sheep, goats, chickens and turkeys
Non-profit refuge
400 acres
Tours and visits by appointment
Website: http://www.animalsanctuary.org
Location: 15200 Mount Nebo Rd M, Poolesville, MD | Google maps (photos included)

5) Winslow Farm Animal Sanctuary – Norton, Massachusetts

Open to the public since 1997, Winslow Farm is home to a diverse range of animals with its unique setting (including kid’s playgrounds), making it one of the top-most visited animal sanctuaries.

It has farm animals and some other residents you wouldn’t usually associate with farm sanctuaries such as rescued alpacas, llamas, and even some emus! If you ever wonder how non-farm animals took residence at this place you can read their stories here.

Educational events and tours are a specialty, and the sanctuary is always in need of volunteers and donations. You can support them by volunteering your time to help care for the animals, by shopping through Amazon Smile or donating items from their wish list.

Every animal here has a name and a story to tell and if you’re looking for a sanctuary with farm animals and many other wild animals then this would be an ideal place to visit!

Quick info:

Winslow Farm Animal Sanctuary is home to almost 200 rescued farm and domestic animals, including chickens, ducks, geese, goats, pigs, sheep, horses, peacocks, peahens, emus, pigeons, donkeys, llamas, alpacas, dogs, cats, doves, rabbits, tortoises.
Open to the public, please email to find out about volunteer opportunities and tours
Website: www.winslowfarm.com
Location: 37 Eddy Street, Norton, MA | Google maps (photos included)

6) Piedmont Farm Animal Refuge (The Refuge) – Pittsboro, North Carolina

Founded in 2012, Piedmont Farm Animal Refuge is a growing sanctuary for rescued farm animals, with a special interest in promoting a vegan lifestyle. They even offer a ‘veganize your recipe’ service on their website!

They offer guided sanctuary tours, and several educational programs including cooking classes, food samplings, and bake sales.

There are a number of ways to support their work, and help them accomplish their goal of expanding the sanctuary to house rescued pigs and cows.

Quick info:

Home to chickens, turkeys, ducks, geese, goats, and sheep
20 acres
Accredited by Global Federation of Animal Sanctuaries
Guided tours lasting about an hour and a half offered every Monday and Wednesday at 11 am, Saturday at 3 pm, and on some Sundays. Please book via their website.
Website: http://piedmontrefuge.org
Location: 7236 NC Hwy 87 N, Pittsboro, NC | Google maps (photos included)

7) The Gentle Barn – California / Tennessee / Missouri

From just a half-acre property in 1999, the Gentle Barn has since grown to cover three locations in Missouri, Tennessee, and California, and saved thousands of animals over the years. For founder Ellie Laks, it’s been her dream since she was 7 years old!

Aside from their amazing work with animals, the Gentle Barn also runs incredible programs for At-Risk Youth. By bringing children and animals together who have suffered abuse and neglect, this has provided an environment to form instant and often life-changing connections.

You can support them by donating, sponsoring an animal, becoming a member, or purchasing through Amazon Smile. They are always in need of volunteers, especially on Sundays.

Quick info:

Sanctuary to 170 chickens, turkeys, emus, and domestic birds, goats, sheep, cows, horses, llamas, donkeys, pigs, and dogs.
501(c)(3) charity organization
Each location is opened once a week to the public, and every day for private tours by prior arrangement. School trips, birthday parties, and special needs groups are also welcomed.
Website: www.gentlebarn.org
Locations
- Los Angeles, California / Google maps (photos included)
- Nashville, Tennessee / Google maps (photos included)
- St Louis, Missouri / Google maps (photos included)

8) Aimee’s Farm Animal Sanctuary – Gilbert, Arizona

Founder Aimee Takaha created her sanctuary as a place where victims of trauma, animal, and human, could come together to help each other. They frequently work with accident survivors, autistic children and the elderly.

One of their primary focuses is on matching animals with individuals who are able to adopt them and give them a permanent home.

You can support them by making donations to help cover the costs of food and shelter, veterinary care, surgeries, and equipment.

Quick Info:

Home to rescued and abandoned horses, donkeys, alpacas, pigs, goats, cows, ducks, sheep and more
Adoption-focused, aiming to find forever homes for their farm animals
Visits available over the weekend by appointment
Website: https://aimeesfarmanimalsanctuary.org/
Location: Google maps (photos included)

9) Kindred Spirits Sanctuary – Citra, Florida

With 170 permanent residents, (including Owen the blind cow, ‘Piggie Smalls’ and Butterscotch the wheelchair goat!) Kindred Spirits is on a mission to end the suffering of farm animals through rescue, advocacy, and education.

Attending a ‘work party’ is a great way to meet the animals and learn some valuable skills, and includes a nice free vegan lunch in return for your hard work!

The center also runs a monthly vegan potluck event. You can also support by making a donation on their website through Paypal.

Quick info:

Kindred Spirits is home to rescued goats, cows, pigs, chickens, donkeys, horses, sheep and turkeys
501(c)(3) non-profit organization
74 acres
Free public tours available every 3rd Wednesday of the month, Saturday tours and special events listed on their website
Website: http://www.kssfl.org
Location: 1411 E. Hwy 329, Citra, FL 32113 | Google maps (photos included)

10) Indraloka Animal Sanctuary – Mehoopany, Pennsylvania

With more than 300 animals in their care, Indraloka is in the exciting stages of moving to a larger property over three times the size of their current one.

That’s great news for the pigs, goats, sheep, cows, birds, cats, and many other creatures that depend on them – but it also means a substantial requirement for funds!

Support their efforts by making a donation or sponsoring an animal, or via Amazon Smile, ResQWalk app or eBay Charity.

You can sign up for a tour via their website to pay a visit, and also various volunteer and internship positions are available.

You can see a great selection of videos on their website to get a feel about the sanctuary and get to know the stories of the amazing animals they have.

Quick info:

All-species sanctuary, but with a primary focus on farm animals
501(c)(3) non-profit charity organization
Accredited by Global Federation of Animal Sanctuaries
Size: about to get a whole lot bigger!
2-hour tours available (sign up via the website)
Website: https://indraloka.org
Location: Mehoopany, Pennsylvania | Google maps (photos included)

All of the above sanctuaries do an amazing job of giving a voice, home, and a better life to creatures who cannot speak for themselves.

Having known one of the darkest sides of humanity, it’s quite difficult to imagine what it must be like for these innocent creatures to finally find themselves a safe, warm, and a loving environment.

Whether you intend in meeting and have a great time with these animals or to volunteer and offer support, we believe visiting some of the most popular farm animal sanctuaries we’ve mentioned here is a memorable experience not to be missed!

So pick your sanctuary, make an arrangement to visit and let us know your thoughts in the comments below about the whole experience you’ve had!

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10 Best High Potassium Vegan Food

September 13, 2019 By Cat Robinson and Dishan Mendis Leave a Comment

As you probably know, potassium (shown on the periodic table under the symbol K) is a soft, silvery-white mineral. In the human body, it acts as an electrolyte, and is crucial in the contraction of muscles, keeping the heartbeat steady and regular, and assists in proper nerve functioning [1].

One of its most helpful attributes in today’s world of highly processed, salt-laden food is its ability to act as a buffer for sodium, counteracting and blunting its harmful effects on blood pressure. If you’re keen on your salty food or concerned about your blood pressure generally, then making sure to include potassium-rich vegan food sources in your diet can be really beneficial.

Benefits of potassium also include helping cells absorb nutrients and get rid of waste, promotes strong muscles, aids in the maintenance of good bone density, and also reduces the risk of kidney stones, strokes, cardiovascular disease, and type II diabetes [2].

As you can see, it’s definitely something you would want to add into your daily consumption and the recommended daily potassium intake is 3500mg per day [3].

Plants use potassium to open and close the stomata on their leaves to regulate CO2 uptake for photosynthesis – making them an ideal source for this vital mineral.

Let’s explore the top 10 high potassium plant-based food!

1) Molasses

Potassium: 1464 mg (per 100g) [4]
Daily value: 42%

To make cane syrup, sugar cane is mashed to extract the juice and then boiled down to concentrate it. Boil it again, and you’ve got molasses, boil it a third time, and you get blackstrap molasses, that dark, viscous liquid with its characteristic strong flavor. Each time you boil down and concentrate the cane syrup, it gets lower in overall sugar content, but with a higher concentration of vitamins and minerals, including potassium.

Aside from being an excellent natural source of potassium, blackstrap molasses is also packed with iron, manganese, calcium, magnesium, and antioxidants such as polyphenols. Further, blackstrap molasses help stabilize blood sugar levels and therefore useful for diabetics and its iron and calcium content make it good for strengthening bones and reducing the risk of anaemia.

For vegans, it’s a useful substitute for honey in many recipes, and can be used in the baking of cakes, cookies, biscuits, brownies, muffins, and pies. It can also be used in sweet treats like homemade energy bars and flavorsome desserts and works especially well as a glaze thanks to its consistency. It’s also a great addition to salad dressings and in seasonal drinks and hot beverages.

2) Dried Apricots

Potassium: 1162 mg (per 100g) [5]
Daily value: 33%

Because they’ve been dehydrated, dried apricots are a highly concentrated source of nutrients – including potassium, iron, vitamin A and antioxidants. They’re ideal for busy people who need a handy, portable, high-energy healthy snack to keep them going, or to satisfy that occasional sugar craving without resorting to unhealthy sweets!

They’re also packed with fiber for a healthy digestive system and have been found to promote better eye and skin health as well. If you’re keen on baking, they make an interesting addition to oatmeal cookies or muffins!

They can also be added to fruit salads to add an interesting twist.

3) Tomato Paste

Potassium: 1014 mg (per 100g) [6]
Daily value: 29%

Every keen cook should have a few tins, tubes or sachets of tomato paste or puree on hand to add flavor to many dishes. Not only are they are a concentrated source of potassium, but also contain all the beneficial components found in fresh tomatoes, including fiber, iron, copper and vitamins A, C, and E.

The tomato’s most famous beneficial antioxidant, the carotenoid Lycopene which gives them their deep red color is actually more bioavailable (more easily absorbed by the body) in tomato paste form than from fresh tomatoes [7]. Tomato paste and puree consumption is associated with better immunity, eye health, and red blood cell functioning. They also assist in fighting aging thanks to all those antioxidants.

In the kitchen, they have an almost endless variety of uses, from hearty stews, soups and curries, to tasty pasta and rice dishes – not forgetting those delicious vegan pizzas!

4) Beet Greens

Potassium: 1014 mg (per 100g) [8]
Daily value: 29%

Beetroots are renowned for their amazing range of health benefits but their leaves pack an incredibly powerful nutritional punch!

One of the best sources of potassium, they also contain vitamins A, B2, C, E, and K, as well as plenty of fiber,

manganese, magnesium, iron and calcium. Like a root vegetable, beetroot greens are a rich source of nitrates, which can help to lower blood pressure, keep vein and artery walls healthy, and even boost athletic and mental performance. In addition, beet leaves help to fight cancer and inflammation and improve digestive health.

Beet greens can be used raw in salads and smoothies or served hot with rice, pasta or potato dishes.

5) Raisins

Potassium: 744 mg (per 100g) [9]
Daily value: 21%

Often described as ‘nature’s candy’, raisins are dehydrated grapes or currants which provide a concentrated source of energy and can either be consumed as a handy snack or used in baking. Aside from potassium, they’re also a great source of iron and can, therefore, be helpful for those prone to anaemia. They provide a rich source of fiber to aid in digestion, antioxidants, several vitamins, as well as electrolytes and trace minerals.

Use them as a tasty addition to salads, or sprinkle some with your morning oatmeal or cereal as a natural sweetener. They’ve been a popular staple in the baking of breads, cookies, and muffins for many years, or can simply be eaten as is when you’re in need of a quick energy boost.

6) Almonds

Potassium: 733 mg (per 100g) [10]
Daily value: 21%

Just a third of a cup of almonds contains around 350 mg of potassium, accounting for about 10% of your daily requirement. Like most nuts, they’re a great source of other minerals like calcium, magnesium, manganese, zinc, and iron, as well as fat-soluble vitamins A and E.

In the kitchen, almonds are a versatile superfood that can be used in a number of ways and depending on where you live, they’re often more affordable and readily available.

They’re also an excellent source of proteins and fiber and can help protect cells against oxidative stress, control blood sugar levels and help to lower blood pressure. They have been associated with a reduction in LDL – what we commonly call the ‘bad’ type of cholesterol. An easy way to incorporate them into your diet is by having it as a snack or packing a small handful with your lunch for the day.

7) Prunes (dried plums)

Potassium: 732 mg (per 100g) [11]
Daily value: 21%

We’ve long associated prunes (which are essentially sun-dried plums) with their ability to aid digestion and relieve constipation thanks to their high fiber content – but they are also an excellent source of potassium, vitamins B and K, as well as calcium, magnesium, manganese, and retinol (commonly known as vitamin A) – which promotes good eyesight as well as healthy, supple-looking skin and hair.

These unassuming, wrinkly-looking fruit can help lower blood pressure, keep bones strong and protect against osteoporosis, reduce the risk of heart disease, and are an exceptional source of antioxidants. In fact, prunes have been found to contain more than twice the levels of beneficial antioxidants than blueberries!

Like raisins, they’re a great natural source of iron, so are a useful and tasty addition to the diet of anyone at risk of anaemia. Enjoy them as a quick snack on their own, incorporate them in smoothies or juices, in stews, oatmeal or cereal, or use them as a topping for waffles or pancakes. For keen bakers, there are a number of delicious vegan tart recipes out there which make use of prunes as a major ingredient.

8) Dark Chocolate

Potassium: 715 mg (per 100g) [12]
Daily value: 20%

If you’ve ever had the opportunity to savor really good dark chocolate, you’ll understand that there’s something special going on here! Known for its ability to enhance mood by releasing endorphins in the brain, dark chocolate is also a great source of potassium – as if you needed another reason to indulge!

It also boasts an impressive range of antioxidants, such as polyphenols and flavonoids like catechins, minerals such as zinc, iron, phosphorous, magnesium, and vitamins B, E and K.

As such, the consumption of dark chocolate and cocoa powder has been associated with a number of health benefits, including protection against free radicals, improved blood flow, lipid profile, and reduced blood pressure. It may also help to improve brain function and increase insulin sensitivity, lowering the risk of type II diabetes.

Check here for our review on vegan chocolate brands.

9) Peanuts

Potassium: 705 mg (per 100g) [13]
Daily value: 20%

As you might know, peanuts are not actually nuts, rather a member of the legume family of ‘groundnuts’. Like all legumes, they’re associated with an abundance of health benefits – ideally consumed in their whole, unprocessed form. These little protein powerhouses are rich in healthy fats as well as complex carbohydrates and a host of nutrients, including vitamin E and several of the B vitamins, iron, calcium, copper, magnesium, manganese, zinc, and folate.

They’ve been shown to promote healthy skin, lower the risk of diabetes, stroke and heart disease and enhance memory, and may also be useful for weight loss and during pregnancy.

Chopped peanuts can be used as a delicious, crunchy topping for a variety of sweet and savory dishes, and you’ll find recipes using them as an ingredient in everything from baked goods and desserts to pasta dishes and salads. You can add them whole to cereals or oatmeal, or blend them into sauces, spreads, dips, and dressings. They can also act as an affordable substitute for more expensive nut varieties in most nut-based dishes. With so many uses, it’s hardly surprising that peanuts are the most consumed ‘nut’ in the world!

10) Cashews

Potassium: 660 mg (per 100g) [14]
Daily value: 19%

Crunchy and delicious cashew nuts can be consumed in their whole form and cashews are being widely used to make a range of vegan dairy alternatives like cashew milk, cheese, ice cream, and even yogurt.

They are packed with nutrients that can help you achieve robust health – including vitamins B, E and K, antioxidants, and minerals like iron, copper, magnesium, selenium, calcium, and zinc. They can provide a quick energy boost, and have been shown to help lower blood pressure, reduce LDL cholesterol, and promote better glucose management. They help support a healthy immune system, strengthen muscles and bones, and maintain good eye health as well.

They can be enjoyed as a handy snack, used in baking, added to salads, and used in your favorite desserts, cereals or oatmeal. As one of the most popular nuts worldwide, the list of recipes using cashew nuts is always growing – especially in vegan takes on comfort foods like ‘mac & cheese’!

References:

1 https://medlineplus.gov/potassium.html

2 https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/#h7

3 https://www.who.int/nutrition/publications/guidelines/potassium_intake_printversion.pdf

4 https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/nutrients

5 https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients

6 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170459/nutrients

7 https://www.ncbi.nlm.nih.gov/pubmed/9209178

8 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170376/nutrients

9 https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients

10 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

11 https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients

12 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170273/nutrients

13 https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients

14 https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients

10 Benefits & Uses of Apple Cider Vinegar

August 31, 2019 By Cat Robinson and Dishan Mendis Leave a Comment

Apple cider vinegar is an incredibly versatile household item that has a ton of different benefits & uses. Incorporating it into your daily routine can be a relatively cheap and indispensable method of solving common pain points around the home.

Apart from using it inside the home, do note that apple cider vinegar, or ACV, ideally should have a cobweb-like substance known as “the mother” which is expected to provide many health benefits.

You can identify ‘the mother’ when you see a floating, cloudy residue in bottles of vinegar. What makes it special is that it is high in natural protein, serves as a prebiotic, and has acetic acid which gives vinegar its distinctive flavor during the process of natural fermentation.

Below we’ll outline the plethora of amazing benefits & uses of apple cider vinegar; aiding us in everything from salad dressings to skincare and much more!

1) Egg-leavening Replacement

If you’re a keen baker and happened to be vegan, you don’t have to feel as if the fun days are lost for not being able to make your baking favorites without eggs or animal products, coz ACV is ready to come to the rescue!

Combining apple cider vinegar with baking soda causes a reaction that’s almost as fun to watch as it is perfect for making the dough rise.

Simply mix 1 teaspoon of baking soda with 1 tablespoon of apple cider vinegar to make your egg leavening replacement.

2) Humane Fruit Fly Trap and Pest Control

Catch flies without killing them and ward off other pests around your house. Dip a fruit in apple cider vinegar and place it in the bottom of a cup. Small fruits or fruit pieces such as blueberries or lemon slices work well. It’s even better if the fruit is over-ripe.

Place plastic wrap tightly over the cup with a rubber band around it or tape it to the cup. Poke a very small hole in the plastic wrap so that the flies can get in -being attracted by the smell of vinegar- but not easily find their way out.

After a few hours, you will find flies trapped inside the cup. You can then take the trap to a suitable spot outside the home, remove the plastic wrap and allow your little friends to fly off into the sky.

ACV can also be used as a natural and humane deterrent for mice, ants, spiders and all types of pests. Simply spray a mixture of ACV and water once a month on the areas inside and outside where they’re known to be, to sort out the issue.

3) Helps to Alleviate Indigestion and Supports a Healthy Gut

Proponents of apple cider vinegar say that the acidity of the tonic, as well as the beneficial bacteria within, can improve digestion and help to alleviate reflux. People who wish to try apple cider vinegar for mild reflux can mix between a teaspoon and a tablespoon of the vinegar into a glass of water. Taking this before or after meals may reduce acid reflux symptoms in some people, and many swear by this cheap, healthy and simple remedy.

Apple cider vinegar is also considered a prebiotic, which feeds your healthy gut bacteria. They’re essential for gut health and ensure that your digestive system functions sufficiently.

Some people believe that apple cider vinegar helps relieve constipation because it contains large amounts of pectin, which is a soluble dietary fiber. A lack of fiber is a common cause of constipation.

Mixing about a tablespoon of ACV with a cup of warm water and drinking the mixture up to twice a day can relieve constipation. Research has also found that apple cider vinegar has antimicrobial properties and can destroy E. coli bacteria, which can cause food poisoning and is responsible for many cases of diarrhea. Using it as a condiment on your favorite dishes is a tasty way to include more of it in your diet.

4) Promotes Healthier Skin

Apple cider vinegar has been used medicinally and cosmetically by civilizations throughout history. The Romans had used it as a face toner and Cleopatra used ACV to clean her face, thus if you turn the pages of history, you will be amazed to find out how many people have used it for its restorative properties.

Apple cider vinegar contains citric acid, succinic acid, and lactic acid – which can help to keep your skin healthy and free of acne. All of these compounds may inhibit the growth of bacteria which are responsible for acne.

ACV has anti-inflammatory properties that make it useful as a facial toner. It can also help to unblock the pores of the skin as well as exfoliate it. This will lead to an improvement in overall skin condition. ACV can also help balance your skin’s pH levels, which can aid in the treatment of acne.

However, it is important to note that ACV must be used with caution on the skin, as it may cause major irritation when applied topically without being diluted with water, leading to burns or blisters. Never use it neat, and start any skin care regimen slowly with a diluted solution so you can see if you’re particularly sensitive to it first.

5) As a MouthWash and to Whiten Teeth

Rinsing your mouth daily with apple cider vinegar has been shown to significantly improve bad breath! Gargle with one teaspoon of apple cider vinegar diluted with water to kill the bacteria in your mouth that causes bad breath.

In addition, the acids in the vinegar may help to remove stains from your teeth. When using ACV as a teeth whitener, you will want to gargle with one teaspoon of apple cider vinegar diluted with water. Your teeth may become cleaner, whiter and brighter by using apple cider vinegar as part of your daily regimen for cleaning your teeth.

6) Apple Cider Vinegar Keeps Your Hair Shiny and Lustrous

Apple cider vinegar is also used by people who want to improve the condition of their hair.

You will find that with regular use, your hair will look shinier, smoother and more lustrous after each treatment since apple cider vinegar makes the hair shaft’s cuticle smoother.

Many people like to use it on a Sunday to get their hair ready for the week ahead.

7) A Natural Deodorant for Underarms & Feet

Apple cider vinegar is very effective at neutralizing odor-causing bacteria on the skin thanks to its antibacterial and antimicrobial properties, keeping you smelling clean and fresh.

It also doesn’t contain any of the harsh chemicals found in most commercial deodorants which can cause irritation and may even be absorbed into the bloodstream.

If you’re doing an armpit detox or simply want to get rid of body odor, try using diluted apple cider vinegar as a rinse in the shower.

You can now also buy natural antibacterial bar soap formulated with apple cider vinegar to use in the shower, or alternatively apply a little ACV to a cotton pad and gently wipe your armpits.

But it doesn’t only stop at armpits. Apple cider vinegar can be used to cure smelly feet as well!

Soaking your feet in ACV solves this unpleasant problem by creating an acidic environment that kills the bacteria that cause your feet to smell. ACV also neutralizes any other foul odor due to its distinctive strong, crisp and long-lasting fragrance.

8) An All-purpose Household Cleaner and Air Freshener

Vinegar has been widely known for hundreds of years as a natural cleaner. It lends itself as a readily available tool that can be used daily in your home. While the scent may initially be strong, it dissipates quickly, and also leaves behind a mild, sweet aroma.

A 1:1 solution of apple cider vinegar and water makes a formidable cleaner for the entire house. It can be used to scour countertops and microwaves, clean the bathroom and most other surfaces.

You can also use it as a drain cleaner. Simply mix it in combination with baking soda and hot water and you get an effective household cleaner.

Cleaning with apple cider vinegar helps reduce odors and eliminate even tough mold and mildew on any surface. It’s a great natural alternative for those who want to avoid commercial cleaning products and a host of environmentally damaging chemicals they frequently contain.

9) Fights Against Colds and Seasonal Allergies

Apple cider vinegar is also regarded as a natural allergy remedy, as it can help reduce mucus production and cleanse your lymphatic system.

Apple cider vinegar helps keep pH levels in the body balanced, which can help prevent colds and flu. This is because a properly alkalized body is unappealing to germs. Experts recommend mixing one to two tablespoons of apple cider vinegar with a glass of warm water and lemon juice three times a day to relieve most common allergy symptoms.

10) To Wash Your Fruits and Vegetables

Finally, how do you prefer to clean your fresh produce? Do you rinse it underwater, scrub it with a brush, eat it as is, or have you resorted to buying those expensive produce sprays? ACV is about to come to the rescue yet again.

Follow the guidelines below to find out how to use apple cider vinegar to eliminate germs, pesticides, and chemicals from fruits and vegetables in an inexpensive and chemical-free way:

Mix 4-parts water and 1-part ACV (i.e. 4 cups water and 1 cup ACV).
Put water and ACV into a very large bowl or bucket
Place your produce into the mixture for 15-20 minutes
Scrub anything that has wax on it. For example, apples are often waxed.
Rinse with water… and you’re done!

Do note that some fruits like strawberries should not be washed until you’re ready to eat them. This is because moisture left on the strawberries will make them get moldy faster.

From the kitchen to the bathroom, this humble pantry staple has an almost unbelievable variety of uses. In addition, it’s inexpensive, good for your health and your gut bacteria, and readily available pretty much everywhere. Whoever you are, you’ll definitely be able to incorporate apple cider vinegar into your life in some form or another!

Coconut Meat Nutrition, Health Benefits and Side Effects

August 15, 2019 By Cat Robinson and Dishan Mendis Leave a Comment

When it comes to multi-purpose plants, the humble coconut (Cocos nucifera) is a real overachiever!

It’s not just a valuable source of numerous nutrients working in tandem to give synergistic health benefits and a quick boost of energy, but it also comes with fresh drinking water, and in countries such as the Philippines & Sri Lanka, it is called ‘The Tree of Life’ – a testament for having many practical uses.

When you consider the health rewards of coconut meat, it has been found to have numerous benefits from having the ability to protect against heart disease to fighting against bacteria!

Coconut is 47% water and per 100-grams it gives 354 calories, 33 grams of total fat, especially saturated fat (89% of total fat), 15 grams of carbohydrates, 3 grams of protein and 9 grams of fiber. Significant micronutrients include manganese, copper, iron, phosphorus, selenium, and zinc, all of which are more than 10% of daily value (refer data below).

As you can see, fresh coconuts are a fantastic source of micronutrients and trace minerals, while providing macronutrients such as fat in abundance and a moderate amount of carbohydrates and protein.

Let us now check the nutritional value of coconuts, major health benefits and any side effects to be wary about.

Raw Coconut Meat Nutritional Value per 100g (3.5 oz)

Calories = 354 kcal (1,480 kJ) DV = 14%
Carbohydrates: 15.23 g DV = 6%
Fat: 33.49 g DV = 56%
Protein: 3.33g DV = 6%
Fiber: 9g DV = 36%
Omega-6 fatty acids: 293mg
Thiamine (B1): 0.066 mg DV = 6%
Riboflavin (B2): 0.020 mg DV = 2%
Niacin (B3) : 0.540 mg DV = 4%
Pantothenic acid (B5): 0.300 mg DV = 6%
Vitamin B6: 0.054 mg DV = 4%
Folate (B9): 26 μg DV = 7%
Vitamin C: 3.3 mg DV = 4%
Vitamin E: 0.24 mg DV = 2%
Vitamin K: 0.2 μg DV = 0%
Calcium: 14 mg DV = 1%
Copper: 0.435 mg DV = 22%
Iron: 2.43 mg DV = 19%
Magnesium: 32 mg DV = 9%
Manganese: 1.500 mg DV = 71%
Phosphorus: 113 mg DV = 16%
Potassium: 356 mg DV = 8%
Selenium: 10.1 μg DV = 14%
Sodium: 20 mg DV = 1%
Zinc: 1.10 mg DV = 12%

Source: usda.gov

1) To Improve Heart Health

As we noted above, coconut meat is a great source of dietary fiber, (9g per 100g of raw coconut) beneficial in maintaining a healthy metabolism and promoting heart health.

Coconut meat also reduces the risk of heart disease by promoting the generation of HDL (commonly called the ‘good’ cholesterol), while reducing LDL (‘bad’) cholesterol. These findings were supported by a study published in the US National Library of Medicine, in which participants consumed either coconut oil, extra virgin olive oil, or unsalted butter each day. After four weeks, the researchers found that the coconut oil group had significantly increased their levels of HDL cholesterol compared with the other groups.

But what about high saturated fat in coconuts? Interestingly, among populations who depend on coconuts as a large component of their natural diet such as residents of the Indonesian islands coconut flesh has not been found to contribute to heart disease. Bear in mind here though that these populations mostly consume coconut in its natural, unprocessed form, and that they also consume a good amount of low-fat foods like vegetables and rice as part of their diet.

Another factor which may contribute to the heart health benefits associated with coconuts is its fatty acid composition. 60% of coconut fat is comprised of medium-chain fatty acids (MCFA), which appear to be metabolized by the body differently than saturated fat from animal sources.

2) May Help Your Weight Loss Goals

Ask anyone what the hardest part of sticking to a diet is, and they’ll probably tell you, “being hungry!” or “falling back to your past cravings”

What they might not know is that those looking to lose weight (or maintain their weight once they’ve reached their goal) can make use of an amazing secret weapon to keep hunger at bay, and that’s fiber.

While fiber doesn’t contain any digestible calories itself, it adds bulk to a meal, contributing to a lasting feeling of fullness. And coconut doesn’t just contain lots of fiber, those medium-chain fatty acids we talked about previously are also thought to boost satiety, and have been found to aid in weight loss and assist in reducing waist circumference.

For those on a low-carb diet in pursuit of weight loss goals, coconuts contain significantly less amount of carbohydrates than most plant-based foods.

3) May Aid Digestive Health & Metabolism

For individuals with poor health, the medium-chain fatty acids present in coconuts have been found to improve the absorption of nutrients and food. The ample amount of fiber contained in meat or the white flesh of coconuts helps to slow down the passing of food through the intestines, allowing more time for a greater variety and quantity of nutrients to be absorbed along the way.

In addition, coconuts promote healthy digestion in several other ways. The fatty acids and monoglycerides present in coconuts have anti-microbial and anti-inflammatory properties which can promote a healthy gut.

They may, therefore, be particularly helpful for those suffering from conditions like IBD (Inflammatory Bowel Disease), Crohn’s disease, ulcerative colitis, and gastroenteritis, which are all linked to inflammation in the digestive tract.

Coconuts also contain the trace mineral manganese, which acts as a cofactor in several of the body’s chemical processes including playing a crucial role in the metabolism of various nutrients.

4) To Assist in Regulating Blood Sugar & Managing Diabetes

One of the roles of dietary manganese appears to be assisting with the regulation of blood sugar. According to some studies, deficiency in manganese has shown a susceptibility for glucose intolerance and people with diabetes tend to have lower levels of manganese in their blood [1].

Thus consuming coconuts which are rich in this important mineral besides being a source of low carbs can have a positive compound effect in improving the conditions of diabetes and controlling blood sugar [2].

The high fiber content of the coconut can also help to lower fasting blood sugar and promote better blood sugar control by positively impacting your gut bacteria.

Some small scale research has found coconuts to help patients reduce waist circumference and lose weight as we learned before which can also support in reducing insulin resistance [3].

In another study, an increase in fiber intake was found to correlate with a decrease in the level of blood glucose and serum insulin (high blood insulin can also cause your cells to become resistant to the hormone’s effects leaving room for prediabetes or type 2 diabetes). This suggests that, as expected, the fiber from coconuts does indeed have a substantial hypoglycemic action.

5) May Improve Immunity & Guard against Cancer

Coconut is the highest natural source of lauric acid, which makes up 50% of its fatty acid composition. In the body, lauric acid is converted into the monoglyceride monolaurin, which has been found to help the body fight off lipid-coated viruses – including herpes, cytomegalovirus, influenza and even HIV. Coconut oil also contains a smaller amount of caprylic acid, which is known to assist with fungal, bacterial and yeast infections.

Further, some tests have shown that the inclusion of coconut in the diet can slow down tumor growth of gastric cancer.

As we mentioned previously, coconut meat contains manganese, which is part of the powerful antioxidant SOD (superoxide dismutase) [4]. SOD and other antioxidants can protect the body from free radicals, which are known to cause DNA damage that can lead to cancer.

Apart from the above benefits, medium-chain fatty acids found in coconut can help patients better absorb nutrients from food, which can be beneficial in boosting their immune system.

6) Rich in Antioxidants Which Help In Maintaining Youthful Looks

Free radicals don’t just cause damage inside the body, but can also have a detrimental effect on skin and hair. Consuming coconuts can support the antioxidant enzyme SOD, which can help you to fight the effects of aging from the inside out, giving a number of benefits for your skin & hair.

In addition, due to its antibacterial and antifungal properties, coconuts may help with several dermatological issues, such as skin allergies and yeast infections which can lead to rashes and dermatitis or cause hair to thin.

Any Side Effects of Consuming Coconuts?

While there are virtually no substantial side effects associated with the consumption of raw coconut meat, it is quite high in fat which consists of polyunsaturated, monounsaturated and saturated fats.

Even though the fats in coconuts are considered fairly healthy considering that it’s a plant source, the American Heart Association warns that excessive consumption of coconuts may not be a good idea.

If you are trying to minimize your saturated fat consumption or are following a low-fat diet, then you may want to avoid consuming a lot of coconuts. You can still take advantage of all the health benefits offered with coconuts by consuming coconut meat in its natural unprocessed form and by choosing younger coconuts, which contain less fat than fully ripened ones.

References:

1 https://www.ncbi.nlm.nih.gov/pubmed/18193174

2 https://www.diabetes.co.uk/natural-therapies/coconuts.html

3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5519190/

4 https://www.ncbi.nlm.nih.gov/pubmed/22072939

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Disclaimer:

While every attempt has been made to verify the information provided here, the content in this post is for informational purposes only and not to be considered as professional advice. By providing the information contained herein we’re not diagnosing, or treating any type of disease or medical condition. Before beginning any regimen it is advisable to seek the advice of a licensed healthcare professional.

Vegan Fortified Foods to Complement Your Nutrition

December 15, 2017 By Dishan Mendis and Cat Robinson 2 Comments

Food fortification is not something new and it dates back in history to as far as the 1920s as a way to address nutritional deficiencies across the globe.

Good examples of this are fortified foods with iodine, vitamin A, and iron.

What does fortified mean? Any food becomes ‘fortified’ with the addition of vitamins and minerals that were not originally in the food.

Sounds great? But here’s what you need to remember. Use vegan fortified foods only to complement your intake of whole foods to balance your overall nutrition or perhaps to vary your diet, but never as a replacement for whole foods!

Let’s take a look at some of the best vegan fortified products along with their nutritional value which we’ve put together to supplement your diet & nutrition.

List of Vegan Fortified Foods

Vegan Fortified Cereals

Breakfast is of course, a great way to pack in some vitamins and minerals to set you up for the day. Combining a good fortified breakfast cereal with your favorite vegan fortified milk or with a glass of vitamin-rich fruit juice is a perfect way to get a host of nutrients in just one meal and get your day off to a great start.

While not all the fortified cereals below necessarily have a vegan certified stamp, we’ve personally checked the ingredients to make sure they are vegan and compliant.

1. Fibre One Cereal by General Mills

It turns out getting your ‘roughage’ is just as important as grandma told you! With many people falling below the recommended daily intake of fiber, this whole grain cereal is a great way to meet your RDA, as just one serving already delivers 55% of your daily fiber needs. It is fortified with iron, vitamin B12, calcium and a source of protein and zinc as well.

Low in calories and free from added sugar, they’re also a good option for those trying to keep their calories down without losing out on vital nutrients.

Nutrition Facts:

25 % of your daily vitamin B12 per serving
25 % of your daily iron per serving
10 % of your daily calcium per serving
2g of protein per serving
10 % of your daily vitamin C per serving
25 % of your daily zinc per serving

2. Kellogg’s Mini-Wheats Unfrosted Cereal

With each bite-size piece made from eight layers of whole grain wheat, this breakfast treat offers a slightly different texture that can make an interesting change to your morning routine!

Free from saturated fat, and with no added sugar, they are also a good way to supplement your daily fiber intake while getting a filling breakfast to deliver energy to your morning. Fortified with iron, vitamin B12, and a good source of protein!

Nutrition Facts:

25 % of your daily vitamin B12 per serving
90 % of your daily iron per serving
6g of protein per serving
10 % of your daily zinc per serving

Fortified Vegan Milk Products

Click here >> Fortified Plant Milk

Fortified Vegan Drinks

1. Beet Performer Beet Juice

Beet is well known for its ability to boost athletic performance [1], though it can be a challenge at times getting your beets into daily meals!

Luckily with this ready to drink beet juice, you can make sure you’re getting those performance boosting nitrates in a convenient package wherever you go, plus the vitamin B12!

Nutrition Facts:

Provides 80% of your daily vitamin B12 per serving
High in nitrates (300mg per serving), which deliver more oxygen to your muscles, boosting stamina and strength.
100% pure juice, not diluted, not from concentrate.
Sugar is natural sugar from beets.

2. Sunshine – Ginger Berry, Blueberry Lemonade and Clementine Twist Fortified Drinks

Ginger Berry

Blueberry Lemonade

Clementine Twist

If there’s one thing your average can of soda can’t boast about, it’s how many essential vitamins it contains. Luckily, this is definitely not your average can of soda!

These vegan fortified drinks are available in three distinct flavors – ginger berry for the lovers of spicy sweetness, clementine for the citrus lovers and blueberry for the fruity folks. So find out which ones you prefer to quench your thirst while getting your essential nutrients along with a burst of energy and a stimulating organic caffeine hit!

Nutrition Facts:

Packed with electrolytes, 100% of your daily vitamin B12 and 50% of daily Vitamin B6 per serving
Organic caffeine, no artificial colors, flavors or sweeteners

Other Fortified Vegan Food

1. Luna Bar: Nutz Over Chocolate

Let’s face it, sometimes you’re really in need of that finger-licking chocolate bar! With Luna Bar, you can make sure you get it, the organic and healthy way. Perfect for when you’re in a rush or feel a bit stressed out, these handy bars are a delicious and gluten-free way to get some much-needed energy.

And hey, they’re fortified with vitamin B12, calcium, iron, iodine and a good source of many more nutrients and antioxidants. So now you have an added reason to spoil yourself and relish on this nourishing chocolate satisfaction!

Nutrition Facts:

Gluten Free
100 % of your daily vitamin B12 per serving
10g of your daily protein per serving
25 % of your daily vitamin A per serving
100 % of your daily vitamin C per serving
35 % of your daily vitamin Calcium per serving
30 % of your daily iron per serving
100 % of your daily vitamin E per serving
10 % of your daily vitamin K per serving
80 % of your daily vitamin B1 per serving
80 % of your daily vitamin B2 per serving
80 % of your daily vitamin B3 per serving
100 % of your daily vitamin B6 per serving
100 % of your daily folate per serving
35 % of your daily iodine per serving
35 % of your daily zinc per serving
20 % of your daily magnesium per serving

2. Daiya Cheddar Style Cheezy Mac

When you ask people about their favorite comfort foods, mac and cheese is a top choice with most. Now thanks to Daiya, vegans can enjoy this delicious classic and even get some of their fortified B12 and calcium in the process too!

Even better, it’s made from whole grain pasta and is even gluten-free, so tuck into a rich, creamy, steaming bowl and enjoy!

Nutrition Facts:

20% of your daily value of calcium and vitamin B12
Gluten Free, Soy Free, Wheat Free, and Dairy Free

3. Bragg Premium Organic Nutritional Yeast

A must for the experimental cook, nutritional yeast with its cheese-like flavor can be added to so many different foods.

Sprinkle on as a seasoning for salads, potatoes, rice and pasta, vegetables and even popcorn, or add into your soups, dips, gravies, spreads, cereals, smoothies and juices to pack in some extra flavor and nutrition all at the same time!

It’s also low sodium and free of cholesterol, so it’s the perfect secret weapon for the chef who wants to deliver healthy meals without sacrificing taste.

Nutrition Facts:

Does not contain: sugar, corn, eggs, dairy, soy, gluten, wheat, starch, animal derivatives, artificial colors & preservatives, Candida albicans yeast or brewery by products as brewer’s yeast
Non-GMO
Added with vitamin B12, and many other B vitamins

4. Marmite

Because Marmite is made from yeast extract, it’s a fortified food with vitamin B12, and has been a favored way for vegans to get some extra B12 into their meals (each 4g serving provides 25% of your daily vitamin B12 and it is fortified with other B vitamins as well)

This UK made product has a very distinct flavor that is particularly useful in soups, stews and gravies, and can even be dissolved in a cup of hot water for a quick hot drink on a chilly day or use simply as a spread on toast.

It is Halal Food Authority approved and Certified Kosher by KLBD.

5. B-Fresh Gum

Now when did we think, chewing gum can become a nutritional source? Our perspective just changed with this innovative gum that acts like a vitamin B12 supplement!

As you chew, not only you get vitamin B12, but all the benefits of its bacteria-killing formula combined with xylitol and calcium for getting minty fresh breath. Now, how cool is that?

Nutrition & Other Info:

Great source of vitamin B12 and calcium (300% of your daily vitamin B12 and 0.486 mg of calcium)
Naturally eliminates bacteria causing tooth decay, plaque, and bad breath
Fresh spearmint flavor without sugar, salt or preservatives
Gluten-free, GMO-free, and soy free

Related Posts

Vegan Supplements
Vegan Milk (fortified)
Vegan Organic Meal Replacement Shake
Healthy Vegan Bread
Vegan Meat
Vegan Cheese
Vegan Egg Substitutes (for egg dishes & vegan baking)
Vegan Chocolate Brands

Reference

[1] https://www.ncbi.nlm.nih.gov/pubmed/22709704