Should you be worried that the iron from plant based foods isn't absorbed as well as the iron from red meat?

As vegans, we're often told that we should be eating red meat because heme iron is absorbed better than non heme iron.

In today's podcast episode, I talk about why the fact that we absorb iron from meat better than vegan foods isn't necessarily a good thing, and can in fact lead to serious health complications.

I also explain how dietary guidelines have actually already taken the lower absorption rates into consideration, and why everyone - even omnivores - are supposed to be getting most of their iron from vegan sources!


You can purchase my brand new recipe book - Super Boosted Snacks here.

If you'd like help with your family's vegan diet, come and join my vegan families membership Nourish and Grow. Inside you'll get help with everything from your child's nutrition, great recipes, to meal planning and prepping so you can have those healthy meals on the table in no time!

Looking to make new like-minded vegan Mum Friends? Come and join my free Vegan Community just for vegan families here

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One of the biggest worries for vegan parents is how to get their vegan kids to eat less vegan processed food, and make sure their kids aren't turning into "junk food vegans". Unfortunately, it is not as easy as simply not giving your kids processed snacks anymore.

In today's episode, I give you 5 easy steps that will get your vegan child eating less processed food, and more veggies, fruits, wholegrains and beans.

So listen in to learn how you can set your kids up for a lifetime of healthy eating.

WithExtraVeg

Gen xx


You can purchase my brand new recipe book - Super Boosted Snacks here.

If you'd like help with your family's vegan diet, come and join my vegan families membership Nourish and Grow. Inside you'll get help with everything from your child's nutrition, great recipes, to meal planning and prepping so you can have those healthy meals on the table in no time!

Looking to make new like-minded vegan Mum Friends? Come and join my free Vegan Community just for vegan families here

Support the Show.

As vegans, we're often bombarded with concerns about nutrient deficiencies, especially when it comes to vitamin B12.

This essential nutrient is vital for our nerves and DNA, yet it's one of the most misunderstood elements of the vegan diet.

In today's episode, I'll demystify vitamin B12 for vegans, explaining why it's crucial, particularly for our vegan kids, who don't have the nutrient stores that adults do. We'll explore how even though B12 is associated with animal sources, its origins are much more plant-based than you might think. I'll also share why supplementation is essential.

But don't worry, ensuring your vegan family gets enough B12 isn't as hard as it sounds. I'll guide you through the best sources of B12, how to choose the right supplements, and simple ways to incorporate them into your family's routine. Whether you're concerned about your health, your kids' development, or just curious about vegan nutrition, this episode will equip you with the knowledge and tools you need to thrive on a plant-based diet. Join me as we safeguard our health with the power of vitamin B12!

WithExtraVeg,

Gen

Super Boosted Vegan Snacks Recipe Book Waitlist: https://withextraveg.net/snacks-recipe-book-waitlist/

Get my Vegan Kids Nutrition Guide Here:
https://wev.ck.page/f7d61c62b9

Let’s keep the conversation going! Find me at:

Website: withextraveg.net
IG: @withextraveg

Need more Vegan Lunchbox recipes?
Grab my free Nut Free Vegan Lunch Box Recipes here.

Want even easier Vegan Lunch Boxes? Let me do all the hard work for you in my Vegan Lunchbox Vault which gives you weekly Lunchbox Meal Plans, Recipes, Shopping Lists, Nutrition Breakdowns, and more! Check it out here.

And if you're just after super healthy vegan recipes for you and your family, check out my Vegan Recipe Revolution here.

Looking to make new like-minded vegan Mum Friends? Come and join my Vegan Community just for vegan families here

Support the Show.

Are you confused about how much sugar your vegan kids should be having?

With all the conflicting information out there, it can be challenging to know what's best for your family.

The truth is, there's no one-size-fits-all answer, but there are some key things to keep in mind.

In this episode, I'll guide you through the sugar spectrum, from the foods you should definitely limit to the ones that can be enjoyed in moderation.

I'll also share some practical tips for reducing your vegan children’s sugar intake gradually and creating a balanced approach to sweets.

Join me as I break down the government recommendations, discuss the role of fiber in sugar absorption, and debunk some common myths about unrefined and artificial sweeteners.

By the end of this episode, you'll have a clearer understanding of how to navigate the sugar maze and make informed choices for your family's health and happiness.

WithExtraVeg,

Gen

Let’s keep the conversation going! Find me at:

Website: withextraveg.net
IG: @withextraveg

Need more Vegan Lunchbox recipes?
Grab my free Nut Free Vegan Lunch Box Recipes here.

Want even easier Vegan Lunch Boxes? Let me do all the hard work for you in my Vegan Lunchbox Vault which gives you weekly Lunchbox Meal Plans, Recipes, Shopping Lists, Nutrition Breakdowns, and more! Check it out here.

And if you're just after super healthy vegan recipes for you and your family, check out my Vegan Recipe Revolution here.

Looking to make new like-minded vegan Mum Friends? Come and join my Vegan Community just for vegan families here

Super Boosted Vegan Snacks Recipe Book Waitlist: https://withextraveg.net/snacks-recipe-book-waitlist/

Support the Show.

Are you struggling to get your kids to eat more vegetables, especially with a vegan or plant-based diet?

It can feel like an uphill battle when your little ones push away the healthiest parts of their meals.

But what if I told you that you might be worrying too much about how many veggies they eat?

In this week’s podcast episode, I'm excited to share some enlightening insights and practical tips that will transform your approach to your kids' diet. Discover why vegan children might not need as many vegetables as you think, and learn how to seamlessly integrate nutritious veggies into their meals without the stress.

I'll explain the actual vegetable needs of vegan kids compared to omnivores, revealing why dinner might not be the best time for veggies and offering better alternatives throughout the day.

I'll also discuss how to make vegetables a natural part of every meal to reduce resistance and encourage acceptance. This approach helps children view veggies as a normal, unremarkable part of eating, which can significantly ease mealtime battles.

Ready to ease your mealtime battles and ensure your children are nourished and happy?

Listen in!

WithExtraVeg,

Gen

Let’s keep the conversation going! Find me at:

Website: withextraveg.net
IG: @withextraveg

Need more Vegan Lunchbox recipes?
Grab my free Nut Free Vegan Lunch Box Recipes here.

Want even easier Vegan Lunch Boxes? Let me do all the hard work for you in my Vegan Lunchbox Vault which gives you weekly Lunchbox Meal Plans, Recipes, Shopping Lists, Nutrition Breakdowns, and more! Check it out here.

And if you're just after super healthy vegan recipes for you and your family, check out my Vegan Recipe Revolution here.

Looking to make new like-minded vegan Mum Friends? Come and join my Vegan Community just for vegan families here

Super Boosted Vegan Snacks Recipe Book Waitlist: https://withextraveg.net/snacks-recipe-book-waitlist/

Support the Show.

Do you struggle to get your vegan kids to eat enough beans and legumes, even though you know how nutritious they are?

It can be so frustrating when they turn up their noses at these powerhouse foods, leaving you worried about their protein, iron, and fiber intake. But don't worry, I've got you covered!

In this episode, I'm sharing my top tips and strategies for getting your vegan children to happily munch on lentils, chickpeas, and other legumes. I'll reveal the two key things to remember when introducing new foods and how to use them to your advantage.

I'll give you plenty of easy, kid-friendly recipe ideas that sneak beans into their favorite vegan snacks and meals - think chocolate chip cookies, smoothies, and even pizza!

Tune in now and learn how to set your kids up for a lifetime of healthy eating habits!

WithExtraVeg,

Gen

Let’s keep the conversation going! Find me at:

Website: withextraveg.net
IG: @withextraveg

Need more Vegan Lunchbox recipes?
Grab my free Nut Free Vegan Lunch Box Recipes here.

Want even easier Vegan Lunch Boxes? Let me do all the hard work for you in my Vegan Lunchbox Vault which gives you weekly Lunchbox Meal Plans, Recipes, Shopping Lists, Nutrition Breakdowns, and more! Check it out here.

And if you're just after super healthy vegan recipes for you and your family, check out my Vegan Recipe Revolution here.

Looking to make new like-minded vegan Mum Friends? Come and join my Vegan Community just for vegan families here

Super Boosted Vegan Snacks Recipe Book Waitlist: https://withextraveg.net/snacks-recipe-book-waitlist/

Support the Show.

Are you worried about whether your vegan kids are getting all the essential nutrients they need from their plant-based diet? Do you find yourself reaching for children's multivitamins as a safety net, just in case?

In this episode, I’ll explain why relying on multivitamins for kids can actually hinder your child's development of healthy eating habits and why these should not be used as a nutritional crutch.

Instead, I’ll share practical tips on ensuring your children receive all the vital nutrients from whole food sources. We'll explore the importance of exposing kids to a variety of nutrient-rich foods, the benefits of nutrients from whole foods compared to isolated supplements, and which specific vitamins and minerals to focus on in your child's vegan diet.

I’ll also discuss when supplementation might be necessary and how to collaborate with healthcare providers to tackle any nutritional deficiencies effectively.

Tune in to learn how to nourish your vegan children with confidence, without relying on multivitamins as a band-aid solution!

WithExtraVeg,

Gen

Let’s keep the conversation going! Find me at:

Website: withextraveg.net
IG: @withextraveg

Need more Vegan Lunchbox recipes?
Grab my free Nut Free Vegan Lunch Box Recipes here.

Want even easier Vegan Lunch Boxes? Let me do all the hard work for you in my Vegan Lunchbox Vault which gives you weekly Lunchbox Meal Plans, Recipes, Shopping Lists, Nutrition Breakdowns, and more! Check it out here.

And if you're just after super healthy vegan recipes for you and your family, check out my Vegan Recipe Revolution here.

Looking to make new like-minded vegan Mum Friends? Come and join my Vegan Community just for vegan families here

Super Boosted Vegan Snacks Recipe Book Waitlist: https://withextraveg.net/snacks-recipe-book-waitlist/

Support the Show.

Keeping up with your vegan kids' nutrition can feel overwhelming, especially during life's more hectic periods.

As parents, we all face those times when despite our best intentions, meal planning and healthy eating take a backseat to simply getting through the day.

This has been my reality lately, and with all that on my plate, finding the time and energy to ensure my vegan children are eating well has been more challenging than ever. It's easy to fall into the habit of ordering takeout more often than you'd like, and the guilt that comes with it can be frustrating.

In this week's episode, I share how I manage my kids' daily nutrition by focusing on essential, nutrient-rich foods that are quick and easy to prepare. From iron and zinc to calcium and healthy fats, I'll walk you through the foods that are non-negotiable in our family's vegan diet, no matter how busy life gets.

Join me as I offer practical tips to simplify your mealtime routines, ensuring your kids get the nutrition they need with minimum stress.

WithExtraVeg,

Gen

Let’s keep the conversation going! Find me at:

Website: withextraveg.net
IG: @withextraveg

Need more Vegan Lunchbox recipes?
Grab my free Nut Free Vegan Lunch Box Recipes here.

Want even easier Vegan Lunch Boxes? Let me do all the hard work for you in my Vegan Lunchbox Vault which gives you weekly Lunchbox Meal Plans, Recipes, Shopping Lists, Nutrition Breakdowns, and more! Check it out here.

And if you're just after super healthy vegan recipes for you and your family, check out my Vegan Recipe Revolution here.

Looking to make new like-minded vegan Mum Friends? Come and join my Vegan Community just for vegan families here

Super Boosted Vegan Snacks Recipe Book Waitlist: https://withextraveg.net/snacks-recipe-book-waitlist/

Support the Show.