Blackstrap molasses is the concentrated byproduct of sugar production obtained from the third boiling of the sugar syrup. One would think molasses to be unhealthy given that it’s a sweetener, but it has a surprisingly dense nutritional profile.

Just one tablespoon of blackstrap molasses contains over 10% of the US Recommended Daily Allowance (RDA) of manganese, copper, calcium and potassium and contains ~15% of the US RDA of iron.

Drizzle it on hot cereal, use it in baked beans, pumpkin pies, and gingerbread, or just add a teaspoon or 2 to your non-dairy milk to up the nutritional value (particularly calcium).

More information about health benefits of blackstrap molasses can be found on the World’s Healthiest Foods.

Omega-3’s can:

• help lower cholesterol and blood triglycerides, reducing risks of clogged arteries that can result in strokes and heart attacks
• protect against high blood pressure, inflammation, water retention, and lowered immune function
• shorten post-exercise muscle recovery time
• increase stamina and energy
• increase the body’s metabolic rate, making it easier to burn excess bad fats
• improve the absorption of calcium
• reduce the severity of diabetes by stabilizing blood-sugar levels
• reduce the risk of macular degeneration
• relieve some cases of asthma
• improve colon health and reduce risk of colon cancer
• reduce risk of breast cancer
• promote healthier skin for those with eczema, psoriasis, dandruff, and/or high sun-sensitivity
• relieve symptoms of Rheumatoid Arthritis
• reduce the risk of depression and improve response to stress
• minimize PMS symptoms
  
  

In addition, it provides the fats needed for brain growth and development, it’s high in fiber, contains protein, and it contains 100x more cancer-fighting lignans than most whole grains. Clearly, flax is a health and nutrition powerhouse.

How to use it:

• Use as an an egg replacer in baked goods: 1 egg = 1 tablespoon of ground flax seeds combined with 3 tablespoons of water
• Drizzle some flax seed oil on top of hot cereals like oatmeal
• Mix flax seeds or oil into yogurt
• Add it to your salad dressing
• Mix into your smoothies
• Add to pancake batter
• do not cook with flax oil (i.e., not to be used as a substitute for olive oil or cooking oil); add to cooked foods just before serving
  
  

Storage and Buying Tips:

• buy Flax Seed Oil in dark containers which minimize their exposure to light
• store refrigerated and use within 8 weeks of purchase
• minimize exposure to heat, light, and air
• grind flax seeds before use
  
  

References:

• Wikipedia Entry
• essortment.com
• Flax Seed Recipes
• Fabulous Flax
• Flax Seed Oil
• Benefit Of Flax Seed Oil Supplements

But before you hit the panic button, be reassured that Vitamin D is found in a whole host of foods. In fact, in the US, fortified foods provide most of the vitamin D consumed. It is available in cereals as well as in calcium-fortified fruit juices and non-dairy milks. Most multi-vitamins also contain Vitamin D supplementation.

But, perhaps the best way to get Vitamin D, is to just go outside and get some sunshine. The current NIH recommendation is an exposure of “5-30 minutes between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen.”

So, break away from your computer, video game, and/or television and pick up your vegetables from the weekly farmer’s market, or take a post-prandial stroll (be it post-lunch or post-dinner), ride your bike to work once or twice a week, take a jog around the block, or do some weekend gardening with the kids. You’re sure to be just fine.

But remember, UV rays can’t penetrate glass, so sitting near a window isn’t going to cut it! Shade and cloudy days will also cut the effectiveness of UV rays in half. And, note that a vegan diet is no more subject to Vitamin D deficiency than any other diet. Vitamin D, in general, is found in very, very few foods, and it’s worth reiterating that the vast majority of Vitamin D intake is consumed in fortified foods. If Vitamin D deficiency is a risk, camping out for too long behind closed doors is a more likely culprit than lack of nutritious food.

Use it as a condiment on rice, in stir-fries, on salads, garlic bread, tofu scrambles, and roasted potatoes; nutrition-charge your popcorn; add it to gravies and sauces (1/2 teaspoon per 1 cup liquid); add a teaspoon in each cup of flour or meal used in baked goods, make a yeast cheese for your vegan pizza or lasagna, use it in place of parmesan cheese, or add it to your cat or dog’s food “to help eliminate fleas and promote a healthy coat and good general nutrition” (“Yeast Meets West,” Sundance Natural Foods Online).

Take note that not all nutritional yeasts are fortified with B-12.