If potato chips were healthy for you, a lot more people would not be searching for dietary advice. People love to snack, though, and chips are highly addictive. With this recipe, we are aiming to give snackers a more nutritious option to satisfy their salty, crunchy cravings. Air fryer peas are seasoned perfectly and easy to prepare. They won’t last long if you have people over, so make sure to hide them for yourself or make extra.

Unlike a bag of chips, these air fryer peas are only good for about three to four days, so long as you store them in an airtight container. That is because they do not contain preservatives, flavoring agents, excess sodium, and other ingredients that extend their shelf life. Should you have specific seasonings that you want to use instead of the ones listed in the recipe, feel free to do so. For example, you can use chili powder, a squeeze of lime juice, and sea salt if you want a chili lime seasoning. You can also keep it simple and only season the peas with sea salt and black pepper.

A lot of people neglect green peas, and we don’t know why. They have classically been the vegetable in frozen TV dinners, cafeteria lunches, and other similar meals. People just leave them and focus on the other components of the meal. They happen to be rich in vitamins A, C, and K, folate, manganese, fiber, thiamine, protein, and polyphenol antioxidants. Because they are rich in both fiber and protein, they help fill you up and curb cravings. By snacking on these, you may realize that you don’t need to eat the entire batch because they actually fill you up, unlike chips.

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Everyone loves a good snack, especially chips. In fact, it is pretty difficult to no reach your hand in an open bag of chips and grab a handful. If the bag is not open, the temptation to open it is potentially the most powerful force in the universe. While that may or may not be true, one thing is for certain: chips are highly addictive, but they typically contain problematic ingredients. We always want our cleansers to have access to various entrees, desserts, and snacks, especially, to help them power through their cleanses. Enter the dehydrator!

Why should you dehydrate instead of fry? Well, dehydrating preserves a food’s natural integrity, while simultaneously enhancing its shelf life without introducing harmful byproducts. That ultimately makes a dehydrated snack a cleaner, healthier preparation method than frying. Dehydrating at low temperatures gently removes a food’s water content, helping it retain as many vitamins, minerals, enzymes, and fiber as possible. In contrast, frying (especially at high heat) can kill nutrients and create harmful compounds like trans fats and oxidized oils.

So what makes these dehydrated carrot chips so special? Well, carrots are a vibrant, nutrient-dense root vegetable that can help support eye health, as it is rich in beta-carotene. The body converts beta-carotene into vitamin A, which helps promote clearre vision, more radiant skin, and a stronger immune system. Additionally, their high fiber content aids digestive function, supporting gut health and helping the body eliminate waste efficiently. The natural compounds in carrots may help balance blood sugar levels and support heart health by contributing lowering “bad” LDL cholesterol levels.

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A creamy, dreamy chocolate chia pudding is all you need…when you are craving a healthy, filling breakfast, pre- or post-workout snack, or guilt-free dessert. It checks all the boxes: delicious, nutrient-dense, good for you, etc. It is a rich, luxurious chia pudding that is a real dream come true for anyone who has a sweet tooth but wants to satisfy their sugar cravings in a healthier way. The texture is similar to tapioca, with each bite melting in your mouth. Once you try this chia pudding, you will definitely want to make this recipe over and over again.

One of the great things about this chia pudding, besides the flavor and nutrients, is that it is budget-friendly. We can’t be paying $6+ per gallon of gas and $18 for a bowl of chia pudding! Fortunately, chia seeds are very affordable and last a long time. Plus, they are extremely versatile, going great in everything from smoothies, acai bowls, puddings, energy balls, and more. Chia seeds are also great sources of fiber and omega-3 fatty acids, but they are not the only ingredient in this pudding offering nutritional benefits. The raw cacao powder, for instance, is an excellent source of magnesium, iron, and theobromine, which together support cognitive function, heart health, and overall mood. In fact, the omega-3s in chia seeds aid the absorption of iron in cacao.

Before you indulge in this chocolatey deliciousness, just know that it doesn’t come together instantaneously. Take 10 minutes of your time to prep it at night, place it in the fridge, and remove it in the morning when ready to eat. This is a great meal prep recipe, but keep in mind that you have to eat it within three to four days.

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If you are looking to incorporate lighter, fresher ingredients into your daily diet, this is a great recipe to have in your back pocket. The sweet, tangy, and refreshing flavors exemplify springtime. It is a zesty combination of ingredients, one of which does not receive the credit it should. We are, of course, talking about the watermelon radish. It is the star of the show in this salad, providing a crisp and slightly sweet flavor with a beautifully striking pink color that contrasts the rest of the ingredients.

Unlike a traditional radish, which is also in this salad, the watermelon radish has a mildly sweet flavor, although it does have a slight peppery kick. Not only is watermelon radish visually stunning, but it is also a nutritional powerhouse. It contains significant amounts of vitamin A, as well as vitamin C, both of which act as antioxidants in the body. Watermelon radish is also a great source of potassium, a mineral that works to regulate blood pressure and support heart health. Surprisingly, this little pink radish is a rich source of fiber, which helps regulate bowel movements and aids digestives function. A diet rich in fiber can also help control blood sugar levels, support weight management, and lower LDL cholesterol levels.

With ingredients like watermelon radish in the mix, it would be a crime to refer to this recipe as a simple salad. That said, it is very easy to make. You don’t want to end up with large chunks of watermelon radish, as it can be quite laborious to chew. For this reason, use a mandoline slicer to create even, thin slices. You can also use the mandoline for the regular radish, but be careful not to cut your fingers.

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We love a good energy ball recipe, primarily because they are great snacks to enjoy while cleansing. Unlike other energy ball recipes, this one does not contain any nuts or nut butters. It’s all about the seeds! Containing ground flaxseed, sesame seeds, hemp hearts, and raw sunflower seed butter, these energy balls are brimming with omega-3 fatty acids, complete protein, and essential vitamins and minerals. Plus, they are free of refined sugars, preservatives, syrups, and so many other ingredients commonly found in power or protein bars.

The great thing about food these days is that so many things are accessible to everyone. For example, you can enjoy raw sunflower seed butter, not just peanut butter or almond butter. Sunflower seed butter is naturally rich in protein, giving peanut butter a run for its money. It also boasts vitamin E, which is a valuable antioxidant that helps balance cholesterol, keeping both good and bad levels in check. Vitamin E may also reduce free radical damage to help naturally slow aging within the body and reduce cell damage.

Hemp hearts bring more omega-3s and all essential amino acids to the party. The healthy fats they provide are ideal for cardiovascular health, and they also offer arginine, an amino acid that helps lower blood pressure by producing nitric oxide. Additionally, they contain both insoluble and soluble fiber, aiding digestion and providing nutrients for optimal gut health.

All of these nutritional benefits should be reason enough to enjoy these energy balls. They wouldn’t be anything if they didn’t taste incredible, though. These energy balls hit all the right flavor notes, keeping your taste buds interested bite after bite. We hope you love them!

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We absolutely love this sun-dried tomato and raw red bell pepper hummus that is made without chickpeas. Not only is it full of flavor, but it is also contains with nutrients, alkaline, and incredibly for your digestive system. You will need a high-speed blender or food processor (we think this is the better option) to create a smooth consistency with this raw hummus. If you do not have a great blender, you can still make this recipe, but you may end up with a more rustic consistency. That flavor will still be fantastic, though.

The combination of red bell pepper and sun-dried tomatoes makes this dip. You get a savory sweet combination that has just the right amount of tang. Those two ingredients pair beautifully with the zucchini and spices. To keep this raw hummus a reddish hue, make sure to peel the zucchini, or else the green peel may turn this red hummus slightly brown. To be clear, hummus made without chickpeas still tastes like traditional hummus. The lemon, tahini, and spices give this recipe that distinct hummus flavor you know and love.

The zucchini is the ingredient that gives the raw hummus the body and thickness you want from a dip like this. Even though it is made with vegetables, we encourage you to eat it with raw vegetables sticks, such as celery, carrots, or bell peppers. You can also spread it on nori rolls or in raw collard wraps. We have many recipes for both of those meals in our recipe section. Lastly, the hummus is a little thin when you blend it, but chill it in the fridge for a couple hours and it will thicken up.

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These delicious, vibrant pomegranate ginger shots pack a potent punch of nutritional goodness. The ingredients offer a diverse mix of antioxidants and phytonutrients, which work to fight off inflammation, boost brain function, and ease symptoms of joint pain. You only need pomegranates and ginger root to make this recipe come alive, although you can include fresh lemon juice to amp up the nutrition and flavor.

Antioxidants are compounds that help protect the body’s cells from free radical damage. A high presence of free radicals in the system can increase the risk of oxidative stress, which contributes to a number of chronic illnesses. Pomegranates are particularly rich in polyphenic compounds, including anthocyanins, punicalagins, and hydrolyzable tannins. Some of these antioxidants exhibit anti-inflammatory activity, which may help ease symptoms of inflammatory disorders. According to several studies, punicalagins have demonstrated the most anti-inflammatory properties. More research is necessary, but pomegranate juice may help reduce certain markers of inflammation.

Pomegranates color the drink and offer a sweetly tart flavor, but ginger is the other star of the show in these wellness shots. Ginger contains gingerol, a natural compound that benefits gastrointestinal motility, the rate at which food exits the stomach. Consuming ginger also helps relieve the discomforts of nausea due to pregnancy, chemotherapy, and bloating or gas.

As you can see, starting your day with a shot of these two ingredients will only benefit you. Plus, the lively flavor will help energize you, so much so, that you may not even need caffeine! Try them out and let us know how you like them.

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Allow us to introduce you to your new favorite pasta sauce. It is a hidden vegetable pasta sauce, which is a clever way to add more vegetables to a classic dish you know and love. Don’t worry, though, the flavor is exactly what you’d expect from a traditional marinara. This sauce contains zucchini, bell peppers, leeks, carrots, garlic, and onions, and you blend the vegetables into a smooth base, so they disappear into the sauce. Even though the sauce contains a generous mix of vegetables, the dominant flavor is from the tomato sauce and Italian herbs.

To build that familiar marinara flavor, you slowly cook the vegetables until they are soft and aromatic. The classic combination of garlic and onion creates the savory foundation, while carrots and bell peppers add a hint of natural sweetness, complementing the acidity of the canned tomato sauce. Zucchini and leeks add body and mild flavor without overpowering the sauce. Once everything is tender, blend the mixture until completely smooth. You want to create a sauce with a velvety texture, so you are not biting into big pieces of vegetables while enjoying your pasta.

What you are left with is remarkably like a traditional marinara sauce—rich, balanced, and tomato-forward. This is a great sauce to enjoy if you feel like you do not consume enough vegetables on a regular basis. It is also a great way to sneak more vegetables into your children’s meals. It’s the comforting character of a familiar pasta dish with an added nutritional flair.

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If you have the time and ability, skip the store bought version and make your own hemp milk. Not only is it free of emulsifiers, added sugars, and thickening agents, but it also tastes more delicious than store bought varieties. Hemp seed milk is a great plant-based milk to make, exhibiting a creamy texture and pleasant flavor. It goes great in smoothies, chia pudding, or with granola. Plus, hemp milk is a great option for people with nut allergies. It also happens to be less allergenic than cow’s milk.

Think of hemp seeds as tiny, tasty powerhouses. Hemp seeds are one of the six best seeds that you can eat, according to researchers. They are crunchy, slightly sweet and nutty, and despite their name, they are technically nuts, just not tree nuts. If you have a peanut allergy, then you are safe to eat hemp seeds. Hemp seeds also offer an impressive nutritional profile, with three tablespoons offering:

• 166 calories
• 2.5 grams (g) of carbohydrates
• 14.5 g of fat
• 0 milligrams (mg) of cholesterol
• 9.5 g of protein
• 1 g of fiber
• 5 mg of sodium

They also happen to be rich in the following vitamins and minerals:

• Vitamin E
• Iron
• Zinc
• Magnesium
• Potassium
• Phosphorus
• Omega-3 fatty acids

Hemp seeds offer high amounts of omega-3s and antioxidants, both of which may help to lower blood pressure and protect against free radicals. The fatty acids in hemp seeds may also reduce the effects of prolactin, a hormone that contributes to PMS symptoms and breast tenderness. Most importantly, hemp seeds contain both soluble and insoluble fiber. Most Americans do not consume enough fiber in their daily diet, so adding hemp seeds and hemp milk to your diet could help you meet your daily fiber needs.

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Add a little pep to your step when you start your morning with this energizing, refreshing green smoothie. Made with tropical, juicy pineapple, creamy banana, nutrient-dense kale, and homemade almond milk. this smoothie is an ideal breakfast or pre- or post-workout snack. It blends easily in less than a minute and you can personalize it with optional add-ons, including chia seeds, fresh ginger, lemon juice, or fresh mint.

If you have an aversion to kale, that is completely okay, but you are missing out on valuable nutrients by avoiding it. You can use spinach in its place, but should you decide to use kale, make sure that you remove the thick, fibrous stems. That will make all the difference to your smoothie. It makes it silky smooth and you won’t feel like you are chewing grass when you drink it. Ideally, you should use frozen pineapple chunks, as doing so adds thickness to the smoothie. Feel free to use fresh pineapple chunks if you prefer a lighter consistency to your smoothie.

We recommend using a frozen banana to create a lovely creamy base for your smoothie. That will pair beautifully with the homemade almond milk, which also adds a subtle nutty flavor that complements the rest of the ingredients. Should you have a nut allergy, feel free to replace the homemade almond milk with homemade hemp seed milk, homemade pumpkin seed milk, or even homemade sunflower seed milk. You can easily find recipes for all of those non-dairy milks in our recipe section.

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