From HQ

Eat Your Vitamins, and Take Them, Too—with These Vegan Recipes

2 min read

Nutritionists, dietitians, and scientists agree: when it comes to getting the nutrients your body needs, you should follow a “food first” philosophy. Meaning: Eat as many nutrients as you can from a healthy diet, then supplement the ones you can’t.

Here at Ritual, we’re devoted followers of food first—so much so that the company was founded on it. But it's nearly impossible to consistently get all the nutrients your body needs from food alone. Essential for Women was designed to help fill gaps in your diet—with nine essential nutrients you most likely don’t get enough of from food, no matter how healthy you eat.

Because we believe in food first, we also believe in making eating healthy as delicious and easy as possible. So, we teamed up with one of our favorite vegetarian restaurants, The Butcher’s Daughter, to bring you two exclusive breakfast recipes to start your day (or your weekend brunch, or your evening—who doesn’t love a good breakfast-for-dinner situation?) in a healthy way. We kept it pretty simple—so you can whip up these dishes even if you’re not a Food Network cooking competition-level whiz in the kitchen. But, most importantly, these recipes will help get you a little step closer to your daily intake of Vitamin B12 and Vitamin K1—two nutrients that are essential to your health, but that most women are commonly lacking.

So grab an apron, and get ready for the most delicious science class of your life.

Vegan Breakfast Tacos (Vitamin B12 from nutritional yeast)

If there’s one thing we can all agree on, it’s tacos. They’re basically a perfect food. We’ve upped the ante on this breakfast version by ditching the cheese and opting for vegan-friendly nutritional yeast fortified with Vitamin B12 instead. B12 helps maintain brain function, nerve function, and energy levels—super important stuff, yet it can be impossible to find naturally-occurring, plant-based foods that are rich in it. Supplementing with fortified options like nutritional yeast and Essential for Women are crucial to getting you the B12 your body craves—guess that means you’ll have to go for seconds when you make these vegan dream tacos.

Kale Zucchini Bread (Vitamin K1 from kale)

A warm piece of zucchini bread is one of the ultimate comfort foods. Kale is one of the ultimate health foods. Put them together, and you’ve got a slice of amazingness that contains Vitamin K, but is just as delicious as the classic. Why do you need K? Oh, only to support a healthy heart, skin, and bones. There are actually two types of Vitamin K: There’s K1, which is found in leafy greens like kale—but it doesn’t stay in the the body very long. Then there’s K2: It’s better absorbed by your body and does the important job of helping deliver Calcium to your bones—but it comes from bacteria, which is only found in natto. That being said, the best way to make sure you’re getting enough K is to both eat it and take it: Load up on your greens, just like your mom always told you—but also take a daily vitamin with K2, like Essential for Women.