Supplements You Need on a Vegan Diet

While on a vegan diet, it is important to make sure you are filling those nutritional gaps with vitamins and supplements. One common concern about vegan diets is whether they provide your body with all the minerals it needs. 

Below is a list of key supplements that you should consider if you are on a vegan diet. Also, you will be happy to know that most of these vitamins can be found in several LIFEAID products – all of which are vegan. So if you don’t like swallowing pills, you will be pleased to know that you can simply drink your vitamins. 

Vitamin B-12 

This vitamin can only be found in animal products, like meat, dary, and eggs. Plant foods do not have B12 which means all vegans need to regularly supplement B12. The best way to do this is either by eating fortified foods or taking a B12 vitamin. 


While many vegan foods contain iron, plant-based iron is not absorbed very well by your body. Because of this, vegans need to eat more iron-rich foods than people who eat animal proteins. 

Vitamin D 

This is different from other vitamins because your body can make it from sunlight. You can also get it from a few animal foods, like fatty fish and eggs. 

Omega-3 Fatty Acids 

These fatty acids are essential fats that must come from the diet. While one of the omega-3s called alpha linoleic acid (ALA) is found in some vegan foods, it is not efficiently converted into the more active forms by the body. 


Vegan diets completely exclude dairy, a common source of calcium. Plant-based sources of calcium need to be added to support a healthy vegan diet. 


This mineral is vital for thyroid, bone, and brain health. Iodine deficiency in the United States is rare because most people are able to get enough iodine from iodized salt, seafood, and dairy products. In some cases, vegans can have low iodine levels. 


Zinc is a nutrient that is important for health. It is found in both animal and plant foods. Vegans can sometimes have a hard time getting enough zinc in their diets because they do not eat animal products. Eating beans and grains can also make it hard for your body to absorb zinc.

HindeSight #70: Are you a football fan?

Kettlebells & Cocktails

While at the CrossFit Games in July, I had the opportunity to sit down with John Wooley to talk about LIFEAID’s history with CrossFit and the importance of eliminating “soft talk” from your vocabulary. Check out our conversation starting at 42:55.

Listen Now…

The Entrepreneurs are Coming!

As the tide ebbs and flows in the labor market, a new wave of entrepreneurship is on the way. Check out the stats in this recent INC. article about the percentage of people quitting their jobs to start their own businesses. Any guesses on the figure? Click to see if you were close…

Read More…

“Customer service shouldn’t be a department, it should be the whole company.”

– Tony Hsieh

Planet Purpose

Purpose-driven organizations are rarer than you might think. Leaders and CEOs may fly the flag of mission, yet how much translates into the actual processes and actions of an organization? Whether your team is large or small, there is a little tidbit of knowledge to be gained in this short conversation.

Listen Now…

Delivering Happiness

It has been almost a year since the tragic passing of Tony Hsieh, the venture capitalist, internet entrepreneur, and former Zappos CEO. His disruption of the way online brands interacted with consumers set the new standard for e-retailers and echoed in an entirely new paradigm for how all brands view customers’ happiness.

Order Now


NFL regular season is back in action. Be on the lookout for FITAID talent Brandon Aiyuk in San Francisco, Derwin James in Los Angeles and Budda Baker in Arizona.

Are you a football fan? DM me your team on Instagram! You can find me at @aaronhinde, as long as you’re not a fan of that one team…


HindeSight #69: Can fermented foods improve your health?

Cambridge Companies SPG Sets Sights On The Future Of Functional Beverages

Very exciting news for LIFEAID Bev Co these last few weeks. As our company expands both domestically and internationally, our sights are set on continuing to up-level our business model and find new ways to get our cans in consumer hands.

Read More…

Second in Command: Andy Halliday

Our COO, Andy Halliday, is not only incredible at what he does from a business standpoint, but he is also a dear friend of mine. In this podcast interview, Andy discusses his personal career history, as well as the pivot we made as a company during the COVID-19 pandemic. 

Listen Now…

“Surround yourself only with people who are going to take you higher.”

― Oprah Winfrey


A lot of us know by now the importance that our gut health has on our overall well-being. While there is still a lot of research to be done, a recent study found that eating fermented foods may have a beneficial impact on the makeup of your gut.

Learn more… 

The Subtle Art of Not Giving a F*ck

This title speaks for itself. In Mark Manson’s book, he dives into the concept of learning to live through the unavoidable, negative aspects of life and focusing only on things really worth caring about.

Order now…


FITAID Strawberry Lemonade is back in stock! Get yours now before it’s gone.


Best Lightweight Vegan Snacks for Hiking

Hiking is an outdoor activity where packing less is better. You are naturally going to burn A LOT of calories while on the trails so it is best to pack snacks that will keep you energized on your hike. For the vegan hikers out there, there are plenty of snacks that you can pack in your backpack that are delicious and will keep you fueled up. All these snacks are a good combination of protein, healthy fats, and carbohydrates that will give you long-lasting energy for your next hike or outdoor adventure. 


  1. Trail Mix 
  2. Vegan Jerky 
  3. Fresh Fruit and Veggies 
  4. Nuts and Seeds 
  5. Chips, Pretzels, Popcorn 
  6. Dried Fruit 
  7. Protein Bars 
  8. Nut and Seed Butter Pouches 
  9. Tortillas and Hummus 
  10. AND of course, FITAID 


These snacks are ideal to keep you energized while hitting the trails, and even better, most can be made at home! Did we miss any? Tag us on Instagram with your favorite vegan snack! @fitaid 

Debunking Vegan Misconceptions

Veganism, like several other diets, comes with several misconceptions. Whether you see these myths and stereotypes on social media or hear them at work or with friends, doing your own research is the best way to truly understand veganism and how achievable the diet can be for any lifestyle! 


“Being Vegan Is Expensive” 

When you consider the fact that vegans do not eat meat, one of the more expensive items on your grocery list, you’ll realize that veganism is actually very budget-friendly. Some of the staples of a vegan diet are whole grains, rice, legumes, pasta, veggies, and fruits. All of these are some of the cheapest ingredients on Earth. Veganism is actually pretty easy, even on a college student’s budget. Play around with recipes and ingredients – experimenting can lead to some new favorite dishes! 

“You don’t get enough protein on a vegan diet” 

The idea that you can only get protein from animal products is false. In fact, these animals are fed a plant-based diet. So you are basically already consuming plant-based protein just through dead tissue. There are actually several plant-based protein sources that you can get on a vegan diet. These include oats, quinoa, beans, spinach, tofu, lentils, broccoli, nuts, seeds, and many more. Also, you can get plenty of protein from organic plant-based protein powders. As with any other diet, it depends entirely on what you’re consuming.

“Vegans need to drink milk to get calcium” 

If all you watch is “Got Milk?” ads then yes, you would believe milk is the only place you can get a solid source of calcium. However, on a vegan diet, you can rely on several foods that offer high amounts of calcium. For example, dark leafy greens (collard greens and kale), soy-based foods, lentils, beans, and seeds (tahini, chia, and flax), are all great sources of calcium to add to your vegan diet. 

“Being vegan is too hard and too restrictive” 

Making any kind of lifestyle change can be difficult at first but once you get into the groove of things they become second nature. The same can be said for starting a vegan diet. It may be uncomfortable at first but once you have a plan in place, following a vegan diet is actually very easy. Instead of focusing on what you can’t have, focus on what you can have. You will come to realize that a vegan diet actually has many options and substitutes that will open your taste buds to new flavors, spices, and cooking methods. 


Do your research, find what works for you, and give a vegan diet a try!

Keep Summer Going with Strawberry Lemonade FITAID


Summer may be over but that does not mean the flavors of summer went anywhere. LIFEAID’s latest innovation, FITAID Strawberry Lemonade, hit the ground running and racked up $250,000 in sales in its first week. “As our first flavor extension, FITAID Strawberry Lemonade checks off all the boxes for a refreshing finish to a hard workout. Stacked with anti-inflammatory goodness and great taste, this is my new favorite in our roster,” said LIFEAID’s president and co-founder Aaron Hinde. LIFEAID’s other co-founder, Orion Melehan, followed suit with Hinde’s statement, saying “With our latest innovation, we wanted to be both strategic and flavor-forward in what we brought to the market.” 


Ice-cold FITAID Strawberry Lemonade was enjoyed all summer at the finish lines of Spartan Races, during the 2021 NOBULL CrossFit Games, and ahead of the 2020 Tokyo Olympics (which took place in 2021), at USA Weightlifting events. With the winter season upon us, do not hesitate to crack open an ice-cold FITAID Strawberry Lemonade to bring back memories of warmth and sunshine. 


“Cans-in-hands is how we build this business and is an integral component to our brand. FITAID Strawberry Lemonade is our first flavor variation of our most popular blend, FITAID, which is specially formulated for athletic recovery,” says LIFEAID’s chief marketing officer, Emily Sommariva. With 2022 Q1 around the corner, LIFEAID is preparing for some very exciting innovations that are for sure to be in the hands of all consumers, new and old. 

Why is LIFEAID Vegan? 

Living a healthy lifestyle and caring about what you put in your body is what LIFEAID is all about. Whether you are vegan or thinking of switching to a plant-based diet, it is important for LIFEAID to be accommodating to health-conscious consumers. As a vegan beverage company that is an alternative to high-sugar, high-caffeine, and artificial mass-marketed drinks, LIFEAID will continue to encourage people to live healthier lifestyles. 


Health Conscious Consumers Leading The Change 

Over the past 15 years, the number of Americans who identify as vegan has increased by 3,245%. A new study has estimated that at least 9.7 million people in the U.S. currently eat plant-based diets. These numbers are not just prevalent in the states, but across the globe. In the U.K. 42% of vegans are aged 15-34. And in Canada, young people are going vegan to help combat climate change. With those numbers growing, it is important for our brand to be conscious of the consumers of our products – and what is important to them. Those switching to vegan diets are reducing their risk of type 2 diabetes, lower cholesterol levels, and lower blood pressure. 


Veganism and the Environment 

Consumers are becoming more aware of their environmental impact and are attempting to make the world a better place. As a vegan-certified brand, we are lowering carbon emissions and greenhouse gases, reducing agriculture farming, and making a positive impact on climate change. Now, people are being affected by chronic and infectious diseases, i.e Covid-19, and it is becoming ever more important that we are consuming goods to strengthen our immune systems with clean ingredients and vitamins. 



Veganism is a lifestyle choice and LIFEAID is all about supporting healthy lifestyles. Just like the ideas behind being vegan, LIFEAID is for your health, for the environment, and for the people. 

“Following a plant-based diet has a plethora of health benefits including reducing post-workout inflammation. At LIFEAID we remain committed to providing our community the highest quality plant-based functional ingredients with low to no sugar and free from artificial flavors and sweeteners.” – Aaron Hinde, Co-Founder and President of LIFEAID Beverage Company

LIFEAID strives to continue being a forward-thinking brand that caters to health-conscious consumers and those who put good in their bodies, to get good out. 

The Best (and easy!) Vegan Pizza Recipes

I mean, who doesn’t enjoy a quality slice of pizza – or two, or three. Easily one of the best comfort foods out there. A slice of pizza can be enjoyed virtually anywhere, whether at a family party, your local pizzeria, or even by yourself with your favorite movie, a slice of pizza (or a whole pie) is never a bad idea. 

Just because following a vegan diet means you must avoid dairy, does not mean you have to avoid pizza all together. These recipes are so full of flavor, you won’t even notice it’s not there! Here are some of the best and easy vegan pizza recipes we’ve tried (warning: you’ll be craving a fresh slice after this!). 

Grilled Veggie Pizza with Yeast-Free Crust 



Yeast-Free Pizza Crust 

  • 2 ½ cups all-purpose flour
  • 1 tablespoon baking powder 
  • ½ teaspoon salt 
  • 1 teaspoon olive oil 
  • ⅔ cup lukewarm water

Pizza Sauce 

  • ½ cup tomato purée 
  • ¼ teaspoon salt 
  • ½ teaspoon dried oregano 
  • ½ teaspoon dried basil


  • 1 teaspoon olive oil (+more for brushing the crust) 
  • ½ zucchini 
  • 1 red bell pepper (cut into chunks) 
  • 5 cups mushrooms 
  • 1 red onion 
  • ¾ cup vegan cheese shreds
  • 1 pinch salt 



  1. For the pizza dough: Combine the all-purpose flour, baking powder and salt in a large bowl. Add the olive oil and water (little by little) and knead until a smooth dough forms. You might not need all the water or add a bit more. The dough should be non-sticky. If it gets too sticky, add a bit more flour. You can either knead it by hand or let it knead in a kitchen machine.
  2. For the pizza sauce: Combine the tomato purée, salt, dried oregano and dried basil. 
  3. In a large pan, heat the olive oil and add the zucchini, red bell pepper, mushrooms and red onion. Season with a pinch of salt and let it cook on medium to high heat until the veggies are soft. 
  4. Preheat the oven to 480°F/250°C.
  5. Divide the pizza dough into two equal parts and roll them each out on a lightly floured parchment paper. Spread the tomato sauce on top. Cover with vegan cheese shreds and veggies. Brush the crust with olive oil (or herbed olive oil if you have one available!). Bake the pizzas in the oven for about 15 minutes until crispy. Enjoy! 


Vegan Pepperoni Pizza 


For the Crust 

  • 1 ½ cup gluten-free flour 
  • ½ cup water 
  • 1 tablespoon olive oil 
  • 2 teaspoon aluminum free baking powder 
  • Pinch of salt 

For the Topping

  • 2 tablespoons tomato paste 
  • 2 zucchini 
  • Hot sauce (all to your liking) 
  • 2 tablespoons tamari 
  • 2 tablespoons balsamic vinegar
  • Vegan cheese (as much as you desire) 



Prepare the Zucchini “Pepperoni” 

  1. Wash and thinly slice the zucchini.
  2. In a baking dish, mix hot sauce with tamari and balsamic vinegar. Add the zucchini and mix, so that they are covered well.
  3. Cover and marinate overnight in the fridge.
  4. Pro-tip: Put the spiced zucchini in the oven and bake at medium heat (320°F/160°C) for 10-15 minutes before storing in the fridge.


For the Crust

  1. Give all ingredients for the dough to a bowl and knead well. You should have a slightly moist but sticky dough. Let it sit for a couple of minutes.
  2. Form the pizza crust by spreading the dough.


To Make the Pizza 

  1. Preheat oven to 390°F (200°C)
  2. Spread the tomato paste on top of the crust. Add the marinated spicy zucchini slices. Top off with vegan cheese. You can of course use as much as you like.
  3. Bake in the oven for 12-15 minutes.


Spinach Artichoke Pizza 


  • 1 can white beans 
  • ¼ cup water 
  • 2 tablespoons nutritional yeast
  • ½ cups cashews 
  • 1 tablespoon fresh lemon juice 
  • 1 onion, chopped 
  • 5 cups fresh spinach
  • 2 cloves garlic, minced 
  • 1 can artichoke hearts, drained 
  • Salt 
  • Black pepper 
  • Red pepper flakes 
  • 2 premade pizza dough or dough from scratch 
  • ½ cup vegan mozzarella cheese



  1. Preheat the oven to 350 °F.
  2. Rinse and drain the canned white beans and put them in a blender together with the cashews, the lemon juice, the water, and the nutritional yeast. If you want to make it a bit easier for your blender, you can soak them in water for 4-6 hours before using them. Put aside.
  3. Heat some oil in a large pan and sauté the onion for about 3 minutes until they become translucent. After 2 minutes, add the garlic. Then add 2 cups of the spinach and cook for 3 more minutes. Stir in the blended white bean and cashew mixture. Season with salt, pepper, and red pepper flakes.
  4. Evenly spread on the pizza dough. Cut the artichoke hearts in quarters and put them on the pizza together with the remaining spinach. Sprinkle with the vegan cheese.
  5. Bake the pizza for 8 minutes or check out the instructions on the package (each pre-made pizza dough is different). Enjoy!


Vegan Caprese Pizza 


  • 1 pound multigrain pizza dough (allow it to sit at room temperature for 30 min before rolling 
  • ⅔ cup filtered water
  • ½ cup raw cashews 
  • 1 tablespoon nutritional yeast
  • 1 tablespoon arrowroot powder 
  • 1 tablespoon apple cider vinegar
  • ½ teaspoon sea salt 
  • 2 tablespoons olive oil
  • 2 to 3 cloves garlic, minced 
  • 2 to 3 ripe tomatoes, thinly sliced 
  • Alessi Balsamic Reduction
  • Handful fresh basil leaves, thinly sliced 
  • Crushed red pepper flakes 



  1. Preheat the oven to 400F. Line a round, vented pizza pan with parchment paper. 
  2.  Lightly dust a clean work surface with flour, and roll the pizza dough out into a 15-inch circle. Transfer to the lined pizza pan and bake for 7 minutes, or until the bottom is just beginning to set.
  3. While the pizza bakes, prepare the cashew mozzarella by adding the filtered water, cashews, nutritional yeast, arrowroot powder, apple cider vinegar, and sea salt to a high-speed blender. Blend on high for 2 minutes, or until completely smooth. Pour the mixture into a saucepan. Turn the heat on medium and whisk constantly for 3 to 5 minutes, or until it just begins to thicken. Do not overheat. Set aside to cool slightly.
  4. Brush the top of the par-baked pizza dough with the olive oil and sprinkle with the garlic. Use a tablespoon to drop spoonfuls of the cashew mozzarella across the surface of the pizza. Top with the sliced tomatoes.
  5. Return the pizza to the oven and bake for another 8 to 14 minutes, or until desired doneness is reached.
  6. Remove from the oven and let cool slightly. Generously drizzle with the Alessi Balsamic Reduction and sprinkle with fresh basil. If desired, season with sea salt and crushed red pepper flakes.
  7. Serve immediately.


If you try any of our delicious (and easy) vegan pizza recipes, we would love to see your creation on Instagram – tag us at @FITAID !

Easy Fall ​​Vegan & Keto Pumpkin Recipes


Pumpkin spice, flannels, cold weather… FALL is here! And there is no better way to celebrate the crisp air and falling leaves than with everyone’s favorite…pumpkins! Pumpkin bread, pumpkin pie, even pumpkin risotto. Read on for some great (and easy!) pumpkin recipes. 

Keto Pumpkin Cookies

These cookies are autumn in a bite. The perfect consistency with a crisp and sugary outside and a soft inside gives you the perfect pumpkin-y fall flavor. These cookies are keto and vegan! Here’s how to make them.


2 cups almond flour

½ teaspoon baking powder

½ teaspoon sea salt

1 tablespoon flax seed powder

3 tablespoon water

½ cup unsweetened pumpkin puree

¼ cup coconut oil

1 teaspoon vanilla extract

½ cup brown erythritol

2 teaspoon ground cinnamon

4 teaspoon brown erythritol (to sprinkle on top)


  1. Preheat oven to 350F (180C) and line a cookie tray with baking paper. 
  2. Add the almond flour, baking powder, and salt to a medium mixing bowl and whisk until well combined and there are no lumps of flour. 
  3. Make a “flax egg” by mixing the 1 tbsp. flax powder and 3 tbsp. water together in a small bowl. Allow to sit for 5 minutes. Alternatively, could use 1 egg if not vegan. 
  4. Add the flax egg, pumpkin puree, melted coconut oil, and vanilla extract to a bowl and whisk together until smooth. 
  5. Add the brown granulated erythritol to the wet ingredients. Stir until well-combined and most of the sweetener granules are dissolved. 
  6. Add the wet ingredients to the almond flour mixture. Stir until the dough sticks together and has a similar texture to regular cookie dough. If the dough is too wet, add another ¼ to ½ a cup of almond flour. 
  7. Oil your hands, then roll 2 tbsp. of dough at a time into a ball and place on the baking sheet. You should end up with 12 cookie dough balls. Use a fork to press each ball down crosswise until they’re about ½ inch (1 ½ cm.) thick. 
  8. Bake for 15 – 20 minutes at 350F (180C) until cookies are just starting to turn brown and golden. Remove from the oven and sprinkle with brown erythritol and cinnamon while warm. 
  9. Allow the cookies to cool on the cookie tray for 20 minutes. Then, carefully transfer them to a wire cooling rack to finish cooling.  And voila! Vegan & keto pumpkin cookies! 



Vegan Pumpkin Curry

This dish has all the well-developed flavors of curry but with a fraction of the effort and time! The spices and pumpkin flavors melt together to give you a taste of the autumn season. And, it’s vegan! Here is how to make vegan pumpkin curry. 


1 1/2 Tbsp Coconut oil

1 Large sweet potato cut into 1/2 inch cubes (about 370g)

1 Medium onion, roughly chopped

1/2 Tbsp Garlic, minced

1/2 Tbsp Ginger, minced

4 tsps Curry powder

3 tsps Cumin

1 tsp Salt

1 1/2 Cups Canned Pumpkin puree not pumpkin pie filling!

1 cup Light coconut milk

1/2 Cup Low-sodium vegetable broth

1 tsp Sriracha

1/2 Cup Cilantro roughly chopped


  1. Heat coconut oil over med/high heat in a large pan. 
  2. Add the chopped potato, onions, ginger, garlic, curry powder, and cumin and cook for 8-10 mins, until they are fragrant and begin to brown.
  3. Add the pumpkin, coconut milk and broth. Give them a good stir until they are well combined. Bring to a boil and boil for 3 minutes, stirring frequently.
  4. After 3 minutes, cover and simmer until the potatoes are soft, 10 minutes, stirring occasionally.
  5. Then, uncover and simmer for about 5 minutes, stirring occasionally, to thicken. Then, stir in the sriracha.
  6. Stir in the cilantro and DEVOUR!



Keto Pumpkin Pie

Everybody loves pumpkin pie. Whether it’s the last thing you eat on Thanksgiving or just a treat to get you through these fall months, this keto pumpkin pie will have you dying for more. Instructions below! 



  • 2 cups almond flour
  • 4 tablespoons butter 
  • 1 tablespoon brown swerve (or your preferred sweetener) 


  • 2 cups heavy whipping cream 
  • 2/3 cup powdered swerve (or your preferred sweetener) 
  • 4 tablespoons butter
  • 2 eggs, beaten
  • 2 teaspoon vanilla extract
  • 1 15 ounce can pumpkin puree 
  • 1 teaspoon pumpkin pie spice 


To make crust 

Place almond flour, butter, and swerve in food processor and pulse until combined, about 10 times. Dough will stay formed if you scoop a little between your fingers when ready. 

Press dough evenly into 9-inch pan, including up the sides. 

To make filling 

In a large saucepan over medium heat, whisk together the heavy whipping cream, erythritol, butter, and vanilla extract. Stir often until a slight brown, thick sweetened condensed milk forms 

Remove from heat and let cool for 15 minutes 

To assemble

Pour pumpkin pie filling into prepared pie crust. Check intermittently through baking to ensure crust isn’t browning too much. If they begin to get too dark, cover the edges with foil. Bake for 35 minutes or until a toothpick placed in the center of the pie comes out clean. Cool completely before serving. 



Vegan Pumpkin Bread

Mmm! This vegan pumpkin bread has the perfect amount of sweetness, moistness, and pumpkin flavor. It is easy to make and will have your kitchen smelling like an Autumn wonderland. Here’s how to make vegan pumpkin bread. 


1 cup pumpkin puree (make sure not to use pumpkin pie FILLING)

1 cup brown sugar, light or dark, firmly packed

1/2 cup oil canola or vegetable oil work well

3 tbsp maple syrup (agave syrup can also be used)

3 tbsp apple juice (water or apple cider can also be used)

1 3/4 cups all-purpose flour (white whole wheat flour can also be used)

1 tsp baking soda

1 tsp baking powder

1/2 tsp salt

2 tsp pumpkin pie spice (individual spices can also be used)


  1. Preheat oven to 400 degrees F. Generously spray a loaf pan with non-stick cooking spray.
  2. In a large bowl, combine pumpkin, brown sugar, syrup, oil and apple juice. Mix well to combine.
  3. Add flour, baking powder, baking soda, salt and pumpkin pie spice to wet ingredients, and mix until just combined. Do not over mix.
  4. Pour batter into prepared loaf pan and bake for approximately 45-55 minutes, or until a toothpick inserted into the center comes out clean.
  5. Remove from oven and allow to cool on a wire rack, in loaf pan, for approximately 15 minutes. Then carefully invert the pan to release the bread. Return loaf of bread to wire rack and allow to continue to cool, or gently slice and serve. Bread can be somewhat fragile while still hot, so just be gentle when slicing.



Vegan Pumpkin “Cheddar” Risotto

This vegan pumpkin “cheddar” risotto is everything you love about Fall. It uses cauliflower instead of risotto so you can feel good eating this low carb dish and enjoy it, too! Instructions to make this delicious vegan pumpkin “cheddar” risotto below! 


1/4 cup sliced leek

2 tablespoon olive oil 

1 teaspoon paprika

12 ounces (about 3 cups) of riced cauliflower

1/2 cup pureed pumpkin

1/4 nutritional yeast 

1/4 cup of veggie broth (or dry wine, or nondairy milk) 

Salt and pepper to taste

1/4 cup fresh chopped parsley 


  1. In a fairly large saucepan on medium heat, add the olive oil, leek, paprika, salt and pepper.
  2. Let the leek soften (cook until it’s pretty translucent), stirring occasionally. .
  3. Add in cauliflower, and stir until thoroughly combined.
  4. Pour in the veggie broth and place the lid on the saucepan, and let this cook for about 10-15 minutes, stirring occasionally so as not to have the cauliflower stick.
  5. Stir in the pumpkin puree and nutritional yeast.
  6. Taste the mixture (carefully!) – add more salt/pepper if necessary. If the cauliflower is still a bit hard, cook until it is softer, and more like rice.
  7. Remove the mixture from heat and garnish with parsley.
  8. Serve and enjoy!


If you find yourself bookmarking endless fall pumpkin vegan and keto recipes, now you have them all in one place. If you try any of our favorite fall recipes, we would love to see your master chef skills on Instagram – tag us at @FITAID ! 


Guilherme Malheiros Joins Team FITAID

Meet The Newest Team FITAID Athlete, Guilherme Malheiros

Q&A with Crossfit Star Guilherme Malheiros

Guilherme Malheiros, also known as Gui, is the 21 year old Crossfit Phenom from Brazil who is quickly becoming a star in the CrossFit world. He was first introduced to CrossFit in 2016 at the age of 16. That year, he ranked 45th in the world and second in Brazil. The following year, in 2017, Guilherme took 2nd in the CrossFit boys division (16-17) and was crowned the 2nd Fittest Teenager on Earth. 

Fast-forward to 2019 and Guilherme, 19 years old, is the Fittest Man in Brazil and is competing in the CrossFit Games in the men’s division. He would go on and place 48th at the 2019 CrossFit Games. In 2020, Malheiros finished atop the rankings of Fittest Man in Brazil again. However, due to COVID-19, he did not compete in the 2020 games. 

After a year of not competing at the 2020 CrossFit Games, Guilherme was determined to make a statement during the 2021 Games and that is exactly what he did. Guilherme would go on to win three events, the 550 yard sprint, the sprint and heavy clean ladder, and the one-rep max snatch event. Guilherme was one of two competitors to take home first place in at least three events. As the youngest competitor at this year’s Madison Games, Guilherme would go on to place 7th overall at the 2021 CrossFit Games. Also, Guilherme would be crowned Most Improved Athlete at the CrossFit games for his efforts. 

Guilherme has the potential to carry the sport for the country of Brazil and bring more fans and competitors from all countries within South America. While some believe Guilherme is the future star this sport needs, Guilherme believes the future is now. 

We sat down with the future star of CrossFit to learn more about him, his love for CrossFit, and the biggest differences between his home country of Brazil and America. 

Q: When do you first become aware of FITAID? 

So I knew FITAID in 2017. I was in Puerto Rico. I loved it. The shirts and all of their apparel, obviously the drink, the recovery drink. So I wanted to be sponsored by FITAID but at that time I did not have the contact to talk to someone. So I just waited and was like ‘man one day I’m going to be sponsored by FITAID.’ And then in 2021 after the games, Aaron Hinde (Co-Founder and President of LIFEAID)  just stopped his car in the middle of a crowd of people and said “Hey Bro! I want to sponsor you!’ And I was like ‘Yeah! Let’s go!’ 


Q: Why do you love working out? 

Because it makes me feel better with myself and improves my self confidence. Working out improves my mental game and my mentality towards life. I love working out because it makes me feel better, lighter, strong, and self confident. 


Q: What is your favorite workout song? 

I don’t have only one. I have maybe a type of music. Hip Hop and Electronics but between those two, Electronics.


Q: What is your favorite part about competing? 

My favorite part is getting the crowd on their feet. 


Q: What is your favorite post workout meal? 

Acai, for sure, I love it.


Q: What does your morning routine look like? 

Wake up, wash my face, scrape my tongue, brush my teeth, go to the kitchen, drink water, say good morning to my girlfriend, make a coffee, and make some plain waffles with honey on top. 


Q: What do you miss most about Brazil? 

From Brazil I miss the food, my family, my friends, the beach, and my dogs


Q: What is the biggest difference between Brazil and America? 

People here are not used to hugging each other. When you get to the gym, it’s just waves and ‘sup’, ‘morning’, ‘what’s up.’ In Brazil it’s more like ‘come here bro, how’s the day? How was your night? How did you sleep? Come here, hugs, kisses, all that stuff. 


Q: What is your favorite food here in America? 

Tex Mex…  Rice, chicken, cheese, cheese (yes double cheese) lettuce, tomato, in wrap. Like a Burrito.


Q: What are some of your hobbies outside of CrossFit? 

Sleep, eat frosted flakes, play video games, watch Netflix, and sleep. 


Make sure to follow Gui on Instagram!