There is no reason to feel guilty about having a mid-afternoon snack session. Actually, you should be able to snack guilt-free no matter what day it is. Provided you are snacking on the right foods, snacking is a great way to keep you energized between your three primary meals.

There are unhealthy snacks and there are healthy snacks. We are certain that you are familiar with the unhealthy snacks, almost all of which contain some combination of hydrogenated oils, sugars, processed ingredients, and an array of chemicals and dyes. Most Americans have been conditioned to eat those unhealthy snacks for fuel, but they do not actually provide any nutrition. In fact, they perpetuate cravings instead of curbing them, which is not the point of snacking. Snacking should satiate you, give you energy, and keep you from eating excess calories.

Snacking healthily does not have to be complicated. Check out the following snack ideas, all of which are under 150 calories.

Frozen Grapes:

Grapes are actually great sources of potassium, vitamin K, and fiber. They also contain polyphenols that have been known to slow the growth of tumors in lymph, breast tissue, the colon, and the liver. For a healthy snack, eat one cup of frozen grapes. It’s like eating a dessert and a snack at the same time.

Carrot Sticks With Hummus:

Get your vitamin A intake up with this healthy snack! Regularly consuming carrots has been linked to better eye health and lower cholesterol levels. Eat 10 baby carrots with two tablespoons of hummus to fuel you between meals.

Spinach Strawberry Salad:

The great thing about spinach is that it is extremely low in calories. It is also a great source of magnesium, chlorophyll, iron, and vitamin K. The vitamin C content in strawberries is beneficial for a healthy immune system. Mix one cup of spinach with a half-cup of sliced strawberries. Drizzle one tablespoon of balsamic vinegar over it and you’re good to go.

Jicama Sticks:

Jicama is made up of almost 90% water and it is naturally low in calories. Consuming jicama can be beneficial for the immune system because of its high magnesium, potassium, and vitamin C content. Toss 1.5 cups of raw jicama cubes in a teaspoon of lemon juice and a pinch of chili powder for a snack that packs a little heat.

Celery Sticks And Almond Butter:

Because peanut butter is hard on the digestive system, we are using almond butter in this classic snack. Celery is rich in water and very low in calories, while almond butter is rich in healthy fats and protein. Get two tablespoons of raw almond butter and evenly disperse it over five or six celery sticks.

Sources:

https://thefitimpact.goherbalife.com/Content/Article/en-us/content/5-healthy-snacks-for-150-calories-r-less?scheme=/public

https://www.beachbodyondemand.com/blog/snacks-150-calories

https://www.cookinglight.com/food/recipe-finder/low-calorie-snacks#low-calorie-peanut-butter-chocolate-dipped-pretzels

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Occasionally known as the Mexican turnip or yam bean, jicama (hee-kah-ma) has the natural ability to increase energy levels, boost the immune system, strengthen bones, and promote healthy digestion. It is a root vegetable that is native to both Central and South America, and it has been consumed for thousands of years. Jicama is high in starch and is typically consumed raw in salsas, with various fruit, or with some chili powder and lime juice.

Roughly 86-90% of jicama is water and it is naturally low in calories. Many people eat it to help boost the immune system because of its high magnesium, potassium, and vitamin C content. The only edible portion of the plant is the root; the leaves and seeds are toxic. The white flesh of the bulbous root has a slightly sweet flavor that is crunchy like an apple. It’s pretty darn delicious! Add it to your diet for the following benefits.

Digestive Superstar:

Jicama has been referred to as a superfood because of its inulin content. Inulin is a natural prebiotic, which is essential for establishing healthy gut flora. One cup of jicama satisfies 25% of your recommended daily intake of dietary fiber, which is integral for moving food through the digestive tract. For those with diabetes, jicama is a great fruit option because it doesn’t metabolize into simple sugars, helping to keep blood sugar levels stable.

Circulation Aid:

Jicama contains a lot of iron and copper, both of which are beneficial for maintaining a healthy circulatory system. Iron and copper are also two essential components of red blood cells. The high fiber content is beneficial for improving arterial health and reducing inflammation, meaning jicama is beneficial for those with high cholesterol or high blood pressure.

Immune Booster:

One of the most prominent nutrients in jicama is vitamin C, which is an essential antioxidant that stimulates white blood cells, the first line of defense against illness. One cup of jicama provides approximately 40% of your recommended daily intake of vitamin C. Consuming vitamin C-rich foods can help you stave off inflammation and oxidative stress.

Great For Bones:

The oligofructose inulin works to maintain bone strength because it helps with mineral retention. This decreases the rate of bone loss and it also helps bones absorb and use calcium efficiently. The magnesium, manganese, iron, and copper in jicama also help to build stronger bones and repair existing bone damage.

Weight Loss Food:

Part of losing weight is limiting your caloric intake, but you have to simultaneously replenish the body with nutrients. Considering that jicama is nutrient dense, mostly water, and only has about 35 calories per cup, it is a great food to include in your weight loss diet. Additionally, eating it as a snack helps to curb cravings and reduce your appetite.

Sources:

https://www.cookinglight.com/cooking-101/essential-ingredients/jicama

https://www.organicfacts.net/health-benefits/vegetable/jicama.html

https://draxe.com/jicama/

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You are here to do one thing and one thing only: learn how to dehydrate your own fruit. The outrageous prices one can pay for small bags of dried fruit hurts the soul, but purchasing fresh fruit is much more affordable. Not only is it more affordable, but fresh produce is also incredibly easy to dehydrate. Buy the produce, dehydrate it, and eat it. It’s as easy as that.

Before you say that it costs more to buy a dehydrator, there are many affordable options, some of which are about $40. You could buy four packages of dried fruit for that amount! If you rely on banana chips or dried mango slices to fuel you throughout the day, it is optimal to obtain a dehydrator and learn how to use it. Just remember to get a dehydrator with several racks so that you can make dried fruit in bulk.

The great thing about the dehydrator is that you can dehydrate almost any fruit. To help you achieve greatness with your newfound love of dehydrating fruit, follow the simple steps below.

Step 1: Wash And Dry Fruit

This really needs no explanation, but if you want it…wash and then dry your fruit.

Step 2: Peel The Fruit (If Peel Isn’t Edible)

Here’s the deal: if you would eat the peel of a fruit without dehydrating it, you can leave it on. You can also peel it if you don’t want to worry about the skin. Things like mangos, bananas, and kiwis should be peeled. By the way, you don’t need to peel citrus fruit if you happen to dehydrate them.

Step 3: Slice The Fruit ¼” or ½” Thick:

With the exception of several fruits like grapes, pitted cherries, halved apricots, blueberries, or halved strawberries, most fruit should be cut about ¼” – ½” thick. Remember that the thinner each slice of fruit is, the quicker it will dehydrate.

Step 4: Spray Fruit With Lemon Juice

Prior to putting your sliced fruit into the dehydrator, it is recommended to spray the fruit slices with lemon juice. This helps to avoid browning. Put the lemon juice in a spray bottle and lightly spritz the fruit.

Step 5: Make Sure Fruit Slices Are In One Layer

The fruit slices should not be overlapping! The edges can touch, but overlapping increases the chances of uneven dehydrating and clumping. Additionally, separate the different fruits onto different dehydrator trays. Fruits that have more juice should be placed on the bottom rack in case of dripping.

Step 6: Dehydrating

Set your dehydrator on low and insert the trays of fruit. The time it takes to dehydrate will vary depending on the thickness of the slices and the type of fruit you are dehydrating.

Step 7: Take Pictures

Show all of your friends how cool you are by taking pictures of all that you dehydrated. If you make a lot, store the fruit in sealable bags or airtight containers and place them in a cool, dry place. A vacuum sealer is also a good option for preservation.

Sources:

https://dontwastethecrumbs.com/2013/08/how-to-dehydrate-fruit-basic-food-preservation

https://www.epicurious.com/expert-advice/how-to-dehydrate-fruit-step-by-step-article

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Inflammation is one of the leading root causes of disease today. Health conditions that have been linked to inflammation include heart disease, diabetes, cancer, and many others. A lot of people suffer from inflammation, but are unaware because they interpret symptoms as natural bodily processes. To fix the symptom, many people apply a bandage in the form of over-the-counter medications. This does not address the root of the problem, making it harder for healing to begin.

Inflammation & Diet: Making The Connection

Most Americans have veered from the natural practice of “eating from the earth.” By that, we mean that people have gravitated towards processed foods, refined carbohydrates, sugars, caffeinated beverages, and alcohol. All of these foods, in addition to dairy products, poultry, eggs, and hormone-raised beef, induce inflammation. It’s important to remember that the plant world contains all of the necessary nutrients people need to survive. Additionally, plant-based foods are nutritionally dense and a lot of them are alkaline.

Various fruits and vegetables fall at different places on the pH scale. A lot of animal-based foods are acidic, while plant-based foods tend to be more alkaline. It would behoove you to incorporate alkaline foods in your diet to reduce inflammation, so we’ve detailed some of our favorite alkaline foods below.

Carrots:

Every root vegetable has alkalizing properties, but carrots stand out from the rest. People have been juicing carrots for years to absorb the vitamin A & C content, both of which help to reduce oxidative stress and alkalize the body. Try not to cook them too often because they become slightly acidic when cooked.

Spirulina:

Spirulina is a true superfood that is packed with an amazing nutritional profile. One teaspoon of spirulina contains four grams of protein, 80% of your recommended daily intake (RDI) of iron, and 800% of your RDI of vitamin A. One teaspoon is all you need per day to help alkalize your blood.

Bok Choy:

Bok choy doesn’t receive a lot of attention and it isn’t on the average person’s grocery list. The antioxidants in bok choy help to naturally fight cancerous cells and reduce overall inflammation. Bok choy is also rich in vitamin C, fiber, and vitamin K. Add this cruciferous green to salads, soups, and wraps.

Dark Leafy Greens:

Speaking of greens, you should include kale, collards, and chard in your diet. The dark green color of these greens means that they are rich in chlorophyll, which has a cell structure that is very similar to human cells. Chlorophyll also helps to block the body’s absorption of carcinogens, which can lead to inflammation. Make sure to get your greens!

Raw Pumpkin Seeds:

Raw heirloom pumpkin seeds (not roasted or seasoned) have some amazing alkalizing properties. As the body digests them, they leave an alkaline ash in the blood, which helps the body naturally reach an alkaline state. Hemp seeds also provide this unique property. Pumpkin seeds are also great sources of chlorophyll, iron, and protein!

Matcha Tea:

Matcha is pretty special because it is not heated or processed like many other forms of green tea. You can almost consider it a raw green superfood, which contains about 40 times more antioxidants than regular green tea. It is best to purchase quality matcha to absorb the chlorophyll, which can help alleviate inflammation and improve your mood. Many people brew matcha into a tea, but it can be blended into your smoothies for a subtle sweetness.

Sources:

https://www.arthritis.org/living-with-arthritis/arthritis-diet/anti-inflammatory/food-myths-arthritis-4.php

https://www.babble.com/best-recipes/how-alkaline-is-your-diet-11-foods-to-try/

http://www.onegreenplanet.org/natural-health/lesser-known-alkaline-foods-to-help-with-inflammation/

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Native to the Andes in Peru, maca root (commonly referred to as maca) is very similar to the turnip or radish. Many plants cannot withstand the cold weather in the Andes, but maca is quite the exception. Maca has been revered as a superfood for thousands of years because of its ability to aid learning, boost stamina and libido, and enhance fertility.

Maca has been classified as an adaptogen, which is a substance that can help the body handle stress. Because excess stress hormones can disrupt the natural function of other organs and systems in the body, consuming adaptogens has become increasingly popular in the natural health world. To better explore the surprising benefits of maca, let the following entice you.

Helps Women Balance Hormones:

A 2006 study revealed that maca supplementation helped women naturally balance hormone levels. Post-menopausal women who took two grams of maca powder daily showed reduced menopausal symptoms and well-balanced hormones.

Boosts Energy:

Maca has been used to help increase physical stamina for hundreds of years. Science has backed these historical claims by revealing that maca helps to enhance performance and energy during physical exercise, specifically endurance exercise. It also helps to lower oxidative stress!

Promotes A Healthy Sex Life:

Research has shown that maca has natural libido boosting properties; and it can take effect in as little as 8-12 weeks. Both men and women can benefit from consuming maca on a daily basis. Black and yellow maca may help to increase sperm motility, while red maca may aid the development of healthy embryos, but more research needs to be conducted in those areas.

Boosts Brain Health:

For years, Peruvians have been giving maca to children to help improve performance in school. According to a 2011 study, maca (specifically black maca) proved to be beneficial for learning, memory, and concentration.

Protects Skin From Sun Damage:

When applied directly onto the skin, maca extract may help prevent the skin from being damaged by UV light. In fact, maca extract has been recommended by scientists as a healthier alternative to commercial sunscreens, which are loaded with chemicals that can disrupt hormones and ruin ocean reefs.

Relieves Osteoarthritis:

You may want to start consuming maca tea if you have osteoarthritis because it has properties that can help relieve joint pain and stiffness. According to a 2011 review, consuming 1,500mg of maca with 300mg of cat’s claw helped to improve joint function while reducing stiffness in those with osteoarthritis.

Contains Antioxidants:

Maca is filled to the brim with nutrients, and generous amounts of them at that! It contains vitamin C, potassium, copper, manganese, vitamin B6, and iron. Maca is also rich in powerful antioxidants that work to fight free radicals, which can damage DNA and cause premature aging.

Before you try maca, make sure that you check with your medical professional to ensure that you aren’t allergic or that it doesn’t negatively interact with medications you might be taking. Researchers suggest that people with autoimmune disorders avoid maca.

Sources:

https://blog.paleohacks.com/maca-root/

www.onegreeplanet.com

https://www.healthline.com/nutrition/benefits-of-maca-root

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Most kids tend to kick and scream at the sight of salad and will put up a fight if they are asked to eat it. What do most parents do in this situation? They end up giving their children mac and cheese, french fries, fast food, or some other unhealthy meal that hardly contains any nutrients. This is how people end up avoiding vegetables into adulthood.

Being an adult means that you have to do a lot of stuff you don’t want to do. Paying bills, washing dishes, and working are all aspects of adulthood. You know what else is? Eating your damn vegetables, people! Salads are filled with phytochemicals, essential antioxidants, and lots of fiber, which you need to promote healthy digestion.

We understand that everyone isn’t brought up the same and salads may not be regular meals in your diet. In order to help ease you into eating salads, follow the tips below.

Don’t Make Plain Salads:

If you put spinach in a bowl and drizzle a little oil and vinegar over it, you cannot call that a salad. That is what you call boring. You have to combine flavors and textures to keep your taste buds craving more after the first couple bites. Don’t be afraid to mix in a variety of vegetables, fruits, nuts, seeds, and some legumes.

Add Some Warmth:

You can eat salads all year round, but it’s nice to add some warmth to them during the colder months. A warm salad??? A warm salad maintains the leafy green base, but you add warm additions for added flavors. Some of the best warm toppings include quinoa, sautéed asparagus, roasted bell peppers & onions, or grilled tomatoes.

Take Baby Steps:

While superfood salads may be trending on health blogs, you don’t have to make a salad with all of them on your first go-around. Piling on kale, chard, beets, Brussels sprouts, broccoli stems, radicchio, and escarole on your plate will scare you away from salads. Start with romaine lettuce and spinach before you get fancy with arugula, dandelion greens, and purple kale. Tomatoes, carrots, bell peppers, and cucumbers are perfect beginner ingredients as well.

Chopping Your Greens Right:

While greens don’t have to be the base of every salad, they are typically the go-to base. Chopping your greens to make them more manageable to eat is a key element of enjoying salads. If you are using kale or other greens with thick, fibrous, and bitter stems, you need to remove those stems and never put them in your salads. You’ll be immediately turned off from eating salads if you include them.

When you are assembling salads, make sure that you add a variety of textures. You need creamy (hummus and avocados), crunchy (nuts and seeds), and chewy (all of your veggies). Top all of this off with an amazing homemade dressing and you’re in business. If you need some salad and dressing inspiration, click here. If you are still hesitant about eating salads, you need to be an adult and eat your damn salads. Eat salads to survive because vegetables have nutrients that keep your body functioning like it should.

Sources:

https://www.elizabethrider.com/5-tips-to-loving-salad-my-favorite-raw-salad-recipe/

https://www.thrillist.com/health/nation/tips-to-make-salad-taste-better

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In one of our previous articles about the ketogenic diet, we claimed that a person following the keto diet should predominantly focus on consuming plant-based foods. We aren’t about to recant that statement, in case you thought we were. According to research, that statement is quite accurate.

Due to the weight loss benefits people experience on the keto diet, we have received a lot of inquiries about the possibility of maintaining the keto diet while taking part in the Full Body Cleanse. If the keto diet should be plant-based, can it also be done on a raw vegan diet, i.e. the one that accompanies all of our cleanses? We have to clarify a few things before we give you a “yes” or a “no.”

One must first understand that there are many variations of the keto diet. All of these variations, which fall under the keto umbrella, help to get your body into a state of ketosis. Fat is your friend on the keto diet and carbohydrates are like distant relatives you only see once in while. The modified variations are a little more lenient with the amount of protein and fibrous carbs you can eat.

Getting your body into ketosis is no easy task. The body has to transition from using glucose for energy to fats and ketones. This process is different for every single person, due to the fact that exercise, total calories consumed, baseline metabolism, genetics, and more all come into play. One person may be able to consume 100 grams of carbs a day and be fine, while another person could consume five grams of carbs a day and be kicked out of ketosis.

How Do You Do Keto While Cleansing?

Because there are many approaches to keto, there are numerous online resources detailing plant-based keto recipes and meal plan recommendations. You don’t need to eat bacon-wrapped jalapenos stuffed with cream cheese in order to be keto. On the contrary, there are many raw, plant-based foods that satisfy keto requirements. You’ll find a few helpful tips to succeeding on the keto diet while cleansing below.

Befriend Oils:

Because you won’t be consuming meats, you need to familiarize yourself with certain oils to obtain sufficient amounts of fat. You can obtain healthy fats from extra virgin olive oil, coconut oil, pumpkin seed oil, avocado & avocado oil, macadamia nut oil, and walnut oil, all of which are cleanse-approved.

Stick To Low-Carb Fibrous Vegetables:

Since you have to limit your carbs, it is ideal to stick to fibrous vegetables while cleansing. Unfortunately, beets and other root vegetables contain a lot of carbs, so avoid them. Great low-carb vegetables to eat include broccoli, Brussels sprouts, all leafy greens (spinach, kale, chard, romaine, or arugula), celery, raw mushrooms, zucchini, cauliflower, and cabbage.

Track You Macros:

We aren’t talking about calorie counting because you don’t do that while cleansing. You have to count your macronutrient ratios to keep your body in ketosis. Carbs are hidden in many foods you wouldn’t suspect, so it is recommended to get a chronometer app or the “MyFitnessPal” app.

Limit Fruit Consumption:

While you are cleansing, it is crucial to focus your efforts on raw vegetables and raw nuts & seeds to remain in ketosis. It’s important to limit your fruit consumption. When you do eat fruit, make sure to eat the ones that are low-ish in carbs, including strawberries, blueberries, blackberries, and raspberries. You shouldn’t exceed a half-cup a day.

If you are worried about your protein sources, know that a lot of green vegetables contain protein. Additionally, nuts and seeds are great protein sources. Some great protein options include raw protein powder (like Garden of Life), hemp seeds, chia seeds, and flaxseeds.

The keto diet is only hard if you think it is. Blend an avocado with some ice, coconut oil, and a handful of spinach for a perfect keto smoothie. You’ll begin to find new raw keto options available to you every day.

Sources:

https://www.rawgeneration.com/blogs/healthy-lifestyle-blog/the-ultimate-guide-to-plant-based-keto

https://www.ketonutrition.org/blog/2018/4/24/a-plant-based-approach-to-keto

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As you peruse the aisles of a grocery store, you are hit by an onslaught of unhealthy processed foods. First of all, entering the middle aisles of most grocery stores is mistakes one, two, and three of your grocery shopping mission. Aside from the cleaning, kitchenware, and household products, the middle aisles of grocery stores typically contain all of the processed, unhealthy foods. Consistently buying and consuming those foods could slingshot you into high blood pressure, diabetes, or high cholesterol.

For a lot of Americans, grocery shopping isn’t something they get enthused about. In fact, only 27% of Americans cook at home on a daily basis. The rest tend to choose inexpensive fast food or takeout to reduce the stress and hassle that comes with preparing food or going to the grocery store. When a lot of people go grocery shopping, they get enticed by the deals. Most junk foods are typically on sale or have special bundle combos. This can derail a healthy shopping experience. To help you stick to your healthy food mission in a grocery store, use the tips below.

Go In With A Plan:

Make a list of what you need and don’t veer from the list. The moment you decide to go off-script, so to speak (unless you are buying more veggies!), all hell can break loose. Take five minutes before you shop to write down what you need. It is also recommended to plan your meals for the week in order to avoid buying unnecessary, unhealthy foods.

Eat Before You Shop:

Going to the grocery store on an empty stomach is like kissing your health goals goodbye. Statistics show that you are more likely to purchase unhealthy foods if you go to the store when you are hungry. Because your brain is actively telling your body to obtain food, you tend to buy quick and easy meals that are processed, sugary, and filled with unhealthy carbohydrates. Eat before you go to shop healthily.

Shop The Perimeter:

As we mentioned before, the inner aisles are filled with all of the unhealthy foods. While some unhealthy items exist in the perimeter, the foods that typically line those shelves are fresh fruits, vegetables, nuts, seeds, and meats and dairy products, although we aren’t fond of the last two we mentioned. The main thing is that you’ll avoid the excess sodium and processed ingredients that are plentiful in the middle aisles.

Stock Up On The Basics:

When it comes to cooking, you need to have certain items in your kitchen at all times. You don’t want to start your meals from scratch every time you go to the grocery store. By this, we mean you don’t want to keep re-purchasing the basics. Some of the best non-perishable basics include extra virgin olive oil, raw apple cider vinegar, coconut oil, quinoa, brown rice, nuts and seeds, tahini, almond butter, steel cut oats, raw honey, raw agave, and liquid aminos. When you buy these items in bulk, you’ll have what you need and be more organized in the kitchen.

Sources:

https://www.huffingtonpost.com.au/2017/06/14/how-to-avoid-buying-junk-food-at-the-supermarket_a_22140720/

https://healthyeating.sfgate.com/avoid-bad-foods-grocery-shopping-4190.html

https://thefitimpact.goherbalife.com/Content/Article/en-us/content/the-ultimate-grocery-store-battle-plan-five-tips-to-make-sure-you-buy-healthy-food-avoid-fatty-snacks-without-stressing-yourself-out?scheme=%2Fpublic

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You have most likely seen chia seeds because they have gained popularity in recent years. Some people have been incorporating chia seeds in their diet for a while and others are just learning of their many nutrients, health benefits, and uses. Chia seeds contain powerful antioxidants, work to reduce inflammation, and have substantial amounts of fiber, essential fatty acids, and protein.

Chia Fact: The word “chia” comes from the Mayan word for strength.

When learning about a new food, the ultimate question is, “How do I incorporate it into my diet?” Due to their mild flavor and versatility, chia seeds can be used in a lot of recipes. Another cool fact is that they are easily absorbed by the body and don’t need to be ground up like flaxseeds. They can even be used as an egg substitute when you mix them in water to form a gel-like consistency!

You don’t have to eat a lot of chia seeds to fulfill your daily dose. Two tablespoons provide you with 4 grams of protein, 9 grams of fat, 12 grams of carbohydrates, 11 grams of fiber, and an assortment of vitamins and minerals like selenium, iron, magnesium, calcium, copper, and phosphorus. Try making some of the following recipes on a regular basis to fulfill your chia seed needs! Let us know how you like them in the comments.

Raw Apple Pie “Porridge” For Breakfast:

This is a filling breakfast that will help you power through those groggy mornings because it is replete with fiber and plant-based protein.

Click here to make the recipe.

Avocado Blueberry Smoothie Bowl:

This is a super smoothie that you don’t have to drink through a straw! Add your favorite raw toppings, grab a spoon, and enjoy your bowl!

Click here to make the recipe.

Jackfruit And Chia Seed Smoothie:

You can find jackfruit at Asian grocery stores or specialty markets. Filled with beneficial proteins, starch, and other nutrients that can help kill cancer cells, jackfruit is a special treat to add to your diet.

Click here to make the recipe.

No-Bake Apricot & Chia Seed Energy Bars:

Need an energy-boosting snack that is cleanse-approved and helps to fill you up? Let us introduce you to this snack that you’ll want every day.

Click here to make the recipe.

Banana Cream Pie Chia Pudding:

Free of refined sugars, grains, and dairy, this tasty chia pudding tastes like banana cream pie. The best part about this recipe is that it doesn’t contain any ingredients that are bad for the body!

Click here to make the recipe.

Sources:

http://mysoulfulhome.com/chia-seeds-101-recipes-facts/#_a5y_p=4075775

https://organicvegansuperfoods.com/top-15-best-ways-to-eat-chia-seeds-gluten-free-and-vegan-recipes-uses/

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Making the decision to limit or completely eliminate processed foods from your diet is one of the best things you can do for your health. Many processed foods, which some Americans consume on a daily basis, contain hydrogenated oils, animal products, and a variety of unhealthy chemicals. Removing these foods from your diet is a great step in a healthier direction.

Not everyone has the discipline to stop consuming processed foods cold turkey, especially when it comes to dips and condiments. Whether it is salsa, whipped cream, salad dressings, or hot sauces, chances are they all contain a lot of processed ingredients. Lucky for you, we have some amazingly delicious plant-based dips that can hopefully replace your common processed versions.

#1: Swap Out Cheese Dip With Nooch Dip

If you have ever used nutritional yeast, you know that it has a flavor that is similar to cheddar cheese. It can be combined with a variety of ingredients to create plant-based cheese sauces or dips. For the dip, you’ll need:

• ¼ cup nutritional yeast
• ¼ cup raw cashews (that have been soaked for 2 hours)
• 1-2 tablespoons of water

Blend the ingredients in a food processor until you get a smooth, creamy, “cheesy” dip.

#2: Swap Ranch For Tahini Ranch

Tahini was made for creating delectable dips. Not only does it provide the perfect creamy base, but it is also free of animal-based saturated fats! Additionally, tahini is a great source of calcium and protein. For the tahini ranch, you’ll need:

• ½ cup raw tahini
• 1 garli clove, minced
• juice from 1 lemon
• ½ teaspoon dried parsley
• ¼ teaspoon black pepper
• ¼ teaspoon sea salt
• dash of onion powder

Add all of the ingredients to a blender and process until you have a thick-ish dip that could also pass for a dressing. If you want to make this a thinner dressing, add 1 tablespoon of filtered water.

#3: Swap French Onion Dip With Cashew Garlic Onion Dip

In case you haven’t been paying attention to plant-based dips, sauces, and more, cashews are hot items. They are rich in magnesium, contain healthy fats, and they are perfect for creamy recipes. For this cashew dip, you’ll need:

• ½ cup raw cashews (that have been soaked for 2 hours)
• 1 teaspoon onion powder
• ½ teaspoon garlic powder
• black pepper and sea salt, to taste

Blend all the ingredients in a food processor and enjoy this GMO-free, additive-free, healthy take on French onion dip.

#4: Swap Thousand Island For Sun-Dried Tomato Garlic Dressing

This is probably one of our favorite dips because we love sun-dried tomatoes. Rather than dousing your veggies in ketchup and mayonnaise (essentially what thousand island is), make this delicious dressing. You’ll need:

• ½ cup raw cashews (that have been soaked for 2 hours)
• ½ cup raw tahini
• 6 sun-dried tomatoes (not the ones soaked in oil)
• 1 unsulfured date, pitted
• 1 garlic clove
• a pinch of black pepper

Blend all of the ingredients together in a blender until you get a smooth consistency. Enjoy on your salads!

You don’t always have to resort to processed foods because you can easily create healthy, vegan versions of them. Try some of the recipes out and let us know how you like them.

Sources:

www.onegreenplanet.org

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