Calcium without dairy: plant sources and absorption
Calcium without dairy: how much adults need, the plant foods and fortified drinks that supply it, calcium-set tofu, and why spinach calcium is poorly absorbed.
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Plant-based nutrition, sourced
Plain guides to protein, vitamin B12, iron, calcium, omega-3s, fiber, sweeteners and plant milks, with every figure taken from NIH, FDA, USDA and the Dietary Guidelines.
Chia seeds: nutrition and how to eat them
Chia seeds nutrition per ounce and per tablespoon from USDA data, their omega-3 and calcium, why they must be soaked before eating, and ways to use them.
Calories and energy balance, without the myths
What the energy balance equation means, why the 3,500-calorie rule oversimplifies, how slowly weight responds to change, and why calorie counts are estimates.
Natural sweeteners compared: maple, dates, coconut sugar
What maple syrup, agave, coconut sugar, dates, molasses and stevia are, how the FDA and Dietary Guidelines treat them, and how each one behaves in baking.
What is nutritional yeast and how to use it
Nutritional yeast explained: what the flakes are, fortified vs unfortified, how much vitamin B12 the NIH lists, the niacin caution, and how to cook with it.
Protein on a plant-based diet: how much and from where
How much protein you need on a plant-based diet: the RDA, the 2025-2030 guideline goal, how amino acids add up, and which plant-based protein foods carry most.