Fruity, delicious, and refreshing…are not the words you would typically use to describe a kale smoothie. This high protein smoothie is definitely a keeper, especially if you are cleansing. It is full of fiber, antioxidants, protein, and so much more. Drinking this smoothei can fuel your body with the energy and nutrients it needs to stay full between meals. Plus, it comes together is just five minutes!

If your goal is to include more protein in your diet, this smoothie should remain in your recipe rotation. No need for chalky protein powders with this smoothie! This smoothie is creamy as can be and helps your body build muscle, boost metabolism, and may even help you curb unwanted cravings. In addition to the protein, this smoothie also offers beneficial antioxidants, vitamin C, magnesium, iron, potassium, polyphenols, and more. Blueberries are great sources of anthocyanins, which are antioxidant compounds that work to reduce inflammation, help lower blood pressure, and protect brain function. Some research indicates that these antioxidants may even exhibit anti-aging properties.

When it comes to choosing kale, you have a lot of options to choose from. Typically, green curly kale is the most common variety in grocery stores, but you don’t want to choose that variety for this recipe. Baby kale is definitely the way to go for this smoothies, and other smoothies that call for kale. It has a much milder flavor and may even exhibit some mild sweetness. Plus, you don’t have to worry about thick fibrous stems that you have to remove prior to blending.

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This raw vegan avocado lime pudding is a dessert, but it could be a breakfast if you really wanted it to be. It sort of feels a little smug, but in a good way. It comes together in just a matter of minutes with nothing more than a food processor or blender, transforming luxuriously ripe avocados, fresh lime juice, and a touch of natural sweetness (grade A maple syrup) into a silky-smooth “pudding.” Don’t worry about baking, or a bunch of pots and pans to clean up. This is a no-fuss recipe that requires absolutely no culinary gymnastics.

You don’t have to worry…avocados do the heavy lifting in this recipe. They bring a luxuriously creamy texture along with some serious nutritional benefit. They are rich in heart-healthy monounsaturated fats, fiber that helps keep you satiated, and potassium and vitamin E. Ultimately, this is the dessert that shows up wearing sweatpants to the company party, but somehow is the only thing there that has its life together.

And although this pudding it’s green, let’s clear this up right now: it could nowhere close to guacamole. There are no onions, no garlic, no tomatoes, no jalapeños, and no chips hovering nearby for confusion. The bright lime adds freshness and a pleasant tartness, while the maple syrup and banana add lovely sweetness to balance everything out. The result is a vibrant, refreshing dessert with a hint of citrus, not a dip at a taco bar.

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Kale can be a tricky leafy green to enjoy if you are not the biggest leafy green lover. That is especially true if you try to use kale as a salad base instead of Romaine lettuce. One of the easiest entry points to the world of kale is the smoothie. Pair your kale with fruits in the smoothie to help distract your taste buds from the slightly bitter flavor. Another thing to remember when adding kale to your smoothies is to remove the thicker, fibrous stems, as they have an unpleasant flavor that nobody needs to enjoy.

Smoothies are another way to add more greens to your diet. Most people do not consume the recommended daily intake of greens, which offer integral nutrients, such as fiber, magnesium, folate, iron, and vitamins A, C, and K. Statistically, people who eat more leafy greens have better immune function, optimized digestion, and have a lower risk of heart disease. Due to their low calorie content, leafy greens make great additions to your weight loss diet.

This smoothie isn’t all about kale, though. Peaches are low in calories and contain numerous health-promoting compounds, minerals, and vitamins. Fresh peaches are great sources of beta-carotene, which is a form of provitamin A that the body converts to vitamin A after ingestion. Vitamin A has been known to offer protection from lung and oral cancers, and helps maintain healthy mucus membranes and skin. Plus, peaches provide lots of potassium, which helps regulate heart rate and blood pressure.

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The World Health Organization (WHO) recommends consuming at least five servings of fruits and vegetables per day. That is about two cups of fruits and two and a half cups of vegetables, but there is nothing wrong with consuming more than that. In fact, some studies suggest that consuming more than five servings of fruits and vegetables per day may provide additional health benefits. 

Smoothies can help you reach your five servings per day in no time, especially if you drink more than one during the day. The beautiful thing about smoothies is that you do not have to follow a specific formula to make them successfully. There are few rules as to what you should throw in a blender. For example, you can add spinach, bananas, strawberries, blueberries, peanut butter, almond milk, chia seeds, and more and it will likely taste incredible. Just remember that smoothies should be a diverse mix of fruits and vegetables, not just fruits, as that can increase your blood sugar. 

Immune Boosting Smoothies

When you are looking to support the immune system, you can add immune-boosting ingredients to your smoothies. Ideally, you want to include fruits and vegetables that contain vitamins A, C, E, D, and K, zinc, selenium, and B-vitamins. The following smoothies are designed to optimize immune function. Drink them when you feel a tickle in your throat or if you feel like your health needs a boost. You can also enjoy them whenever you like, even if you feel like a million bucks! 

As a quick note, if you feel a little run down and require some extra immune-boosting assistance, feel free to add some Dherbs products to your smoothies. You can empty the capsules of our Immune Formula, Vitamin C, or Anti-V supplement into the smoothie and blend it up. That is also a great way to consume our supplements if you have difficulty swallowing capsules. Enjoy our smoothies that support the immune system.

Vitamin C Smoothie

The best way to load up on vitamin C is by consuming foods that are rich in this antioxidant. This smoothie is full of vitamin C, which benefits the immune system, skin, and more. 

Click here to make the recipe. 

Persimmon Smoothie

Persimmons, ginger, mandarin oranges, homemade almond milk, and more come together for a tasty, autumnal immune-boosting smoothie. Plus, with fall in full swing, there has never been a more optimal time to enjoy persimmons!

Click here to make the recipe.

Citrus Smoothie

This smoothie looks more like a drink you’d order while lounging by the pool on vacation, as opposed to a healthy, immune boosting smoothie. Not only is this drink visually stunning, but it also provides a long list of nutrients that help support the immune system.

Click here to make the recipe. 

Kale Ginger Smoothie

A refreshing and filling kale, ginger, and mango smoothie that’s brimming with immune-boosting vitamins, minerals, and antioxidants.

Click here to make the recipe. 

Citrus Carrot Smoothie

Don’t neglect your immune system! Keep up your body’s defenses against bacteria, fungi, and viruses by regularly drinking this smoothie. It is loaded with vitamins A and C.

Click here to make the recipe. 

Tropical Smoothie

Is this a piña colada or an immune-boosting smoothie? Feel like you’re in the tropics when you drink this refreshing smoothie that boosts energy levels, aids digestion, and enhances immune function with numerous vitamins and minerals. 

Click here to make the recipe. 

Fruit Smoothie

Trying to get over a cold and give your immune system a helping hand? Drink this smoothie for some awesome health benefits.

Click here to make the recipe.

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There is no doubt that you have seen or been to a smoothie establishment. There are healthy options, seemingly healthy options, and glorified milkshakes. Some of the recipes even state that they contain juice and ice cream. Those smoothies do not do anything for your overall health. In fact, they only make you crave unhealthy foods and increase your sugar intake. 

On the other hand, a smoothie can be an excellent source of easy-to-digest fuel for the entire body, especially your muscles. That should be of great interest if you are focusing on your gains in the gym. With the following ingredients, you can ensure your smoothies will be nutrient-dense, instead of detracting from your progress. 

Spirulina

It’s possible that this ingredient may not be a go-to selection for you, but it is one of the most nutrient-dense ingredients on this list. Familiarize yourself with spirulina, which is a blue-green algae that is rich in protein, omega-3 fatty acids, B-vitamins, zinc, iron, beta-carotene, and so much more. Just remember that a little goes a long way and it can have a seaweed-like taste, so don’t treat this like protein powder. 

Beets

Yes, you can add beets to your smoothie and make it taste good! Beets exhibit anti-inflammatory activity and are rich in iron, folate, and several B-vitamins. A one-cup serving of beets also offers 442 milligrams (mg) of potassium, which may help lower blood pressure. The body can better absorb iron when you consume it with vitamin C, so pair beets with citrus fruits, apples, and carrots for better nutrient absorption.

Cinnamon

Fruits and vegetables get a lot of love and support as smoothie ingredients, but spices like cinnamon are typically neglected. Cinnamon is as versatile as it is aromatic and flavorful. According to several studies, cinnamon may help regulate blood sugar, making it an excellent choice for people with diabetes. It may also reduce LDL (bad) cholesterol. It is also a warming spice that goes great with bananas, almond butter, maple syrup, chia seeds, pears, and more.

Bananas

Believe it or not, every smoothie does not have to contain bananas, but it is a useful ingredient, both nutritionally and texturally. Frozen or soft, bananas bring both a natural sweetness and creamy texture to your smoothies. They are also rich in potassium, fiber, complex carbs, and vitamin B6, which is integral for optimal brain and immune function. 

Almond Butter

If you have the option to purchase raw almond butter, please do so because other varieties can include added sugars and problematic oils. Almond butter is a great smoothie ingredient because it contains monounsaturated fat and doesn’t have nearly as much saturated fat as peanut butter. It is also rich in protein and fiber, two nutrients that help keep those hunger pangs at bay. 

Non-Dairy Milk

Although water is a perfectly acceptable liquid to use in a smoothie, non-dairy milks make smoothies more creamy and filling. One of the primary benefits of non-dairy milks is that they increase calcium absorption. Regarding protein content, soy milk is the best option, but soy can be inflammatory for many people. Both almond milk and cashew milk are great options for smoothies as well. Whichever non-dairy milk you select, make sure to buy unsweetened varieties, as many contain added sugars, stabilizers, and other processed ingredients. You can also make your own non-dairy milks, which is the best and most nutritious option.

Chia Seeds

These seeds may be small, but they are mighty, packing a lot of heart-healthy omega-3s and fiber per serving. Research suggests that chia seeds may help lower cholesterol and blood pressure. Don’t add too many chia seeds to a smoothie, or else the texture of the smoothie may feel closer to chia pudding. As a side note, chia pudding is a great pre- or post-workout snack to fuel your muscles. 

Spinach

Popeye was leading the charge about popularizing spinach! It is a great green to add to smoothies because it doesn’t really flavor your smoothies. Add bananas and some other fruits and you won’t even know the spinach is there, besides the color. Spinach is a great source of protein, magnesium, folate, iron, and more. It also contains lutein, which promotes healthy eyesight. Spinach is also a great source of vitamin K, with one serving providing nearly 200% of the daily value. 

Raspberries

To round out the list, we have raspberries, which are low in sugar (five grams per cup) and full of fiber (eight grams per cup). Raspberries are also rich in potassium, vitamin C, and a variety of antioxidants. Pair raspberries with a protein source and your smoothie will be great for muscle building and anti-aging.

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It’s possible to find pesticide residue on a wide variety of conventionally grown produce items. Spinach, kale, grapes, peaches, and non-organic strawberries all have traces of pesticide, according to a new study. These fruits and vegetables, in addition to others, have made the “Dirty Dozen” list from the Environmental Working Group’s (EWG) 2025 Shopper’s Guide to Pesticides in Produce. 

The EWG is a health advocacy organization that annually produces this report, and has done so for more than two decades. It analyzes government food safety data, comparing samples of non-organic (conventionally grown) produce items. This year, 96% of the samples of the 12 non-organic fruits and vegetables contained detectable levels of 203 different types of pesticides. Each sample of all of these “Dirty Dozen” produce items, except cherries, contained more than 50 different pesticides. 

2025 “Dirty Dozen” List

The 2025 guide assessed fruits and vegetables based on four criteria: 

• Average number of different pesticides on a single sample
• Percentage of samples with at least one pesticide
• Average total concentration of pesticides found on a single sample
• Overall toxicity of pesticides on a crop

This year, black berries and potatoes joined the list, while tomatoes and winter squash fell off the list from last year. The EWG’s 2025 “Dirty Dozen” produces items (ranked from highest to lowest amount of pesticides) is as follows:

• Spinach
• Strawberries
• Kale, collards, and mustard greens
• Grapes
• Peaches
• Cherries
• Nectarines
• Pears
• Apples
• Blackberries
• Blueberries
• Potatoes

On the basis of pesticide concentration and toxicity, these produce items topped the list:

• Green beans
• Spinach
• Bell and hot peppers
• Kale, collard, and mustard greens

2025 “Clean Fifteen” List

In addition to the “Dirty Dozen” list, the EWG puts together a list of nonorganic produce items that have little or no pesticides detected in lab tests. The “Clean Fifteen” foods are ranked from highest to lowest:

• Pineapple
• Sweet corn
• Avocados
• Papaya
• Onions
• Frozen sweet peas
• Asparagus
• Cabbage
• Watermelon
• Cauliflower
• Bananas
• Mangos
• Carrots
• Mushrooms
• Kiwi

Sweet potatoes dropped off the list this year, while cauliflower and bananas are new to the list. 

Continue To Eat Fruits And Vegetables

Fruits and vegetables contain beneficial vitamins, minerals, and compounds that benefit your overall health. The EWG encourages people to focus on enjoying a wide variety of fruits and vegetables, even if they are non-organic. Decades of nutrition studies that verify the importance of a diet rich in fruits and vegetables. Consuming a variety of produce items can improve physical and mental health, prevent certain diseases, and increase longevity. 

Most of the studies confirming these proven benefits of consuming fruits and vegetables did not specifically focus on organic or non-organic growing methods. The focus was purely on conventionally grown produce and the consumption of it. If you want to minimize the risk of pesticide residue on your produce, though, the National Pesticide Information Center encourages the following:

• Thoroughly wash all produce, even organic produce, including the ones you are going to peel.
• Scrub firm fruits and vegetables like melons and potatoes. There are fruit and vegetable brushes made for cleaning these produce items.
• Eat a variety of fruits and vegetables to minimize the risk of increased exposure to a single pesticide. 
• Wash produce items under running water instead of soaking or dunking them.
• Dry produce items with a clean cloth or paper towels.
• Remove and discard the outer leaves of leafy vegetables, such as lettuce, cabbage, and Brussels sprouts.
• Peel fruits and vegetables when you can.

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There are many people who love to indulge in cold, sweet treats, especially during the warmer months. There are many variations of “nice cream,” which is what people call healthier ice cream typically made with bananas as the base. When blended, frozen bananas create a smooth and creamy base, so there is no need for churning this raw vegan creation. Using bananas also means that you do not have to add sweeteners, such as agave nectar or pure maple syrup. Plus, the cherries in this recipe provide natural sugars in addition to a subtly tart flavor.

If you are one of those people that likes kitchen toys, consider investing in a cherry pitter. It is exactly what it sounds like: a tool that pits cherries and leaves you with the whole fruit. No need to cut around the pits or bite the cherries in order to remove the pits with your teeth. It’s truly an incredible creation and there is no better time to use it than during the summer when cherries are in season. The cherry pitter also makes freezing whole cherries that much easier.

Now, there are two ways to enjoy this ice cream. You can blend the ingredients together in a food processor and enjoy it immediately after blending into a smooth consistency. It is more like soft serve in that state. If you prefer scoops of ice cream, spoon the blended mixture into a freezer-safe container and place in the freezer for two to three hours. Remove from the freezer and then scoop the ice cream with an ice cream scooper. Just don’t leave the ice cream in the freezer for longer than two to three hours, or else it becomes a little too hard to enjoy.

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If you have high blood pressure and want to lower it naturally, one of the first recommendations from healthcare professionals is to reduce your salt intake. That’s not terrible advice, especially considering that excess sodium in the body can contribute to higher blood pressure levels. Adding more potassium to your diet may be an easier, more effective way to reduce blood pressure than simply cutting salt intake, according to a new study. 

The study was published in the American Journal of Physiology-Renal Physiology and builds on existing research. Potassium and sodium work together to regulate blood pressure. People who have high blood pressure are often advised to eat less sodium, but focusing on potassium-rich foods may have a greater impact on blood pressure than simply cutting sodium. Continue reading to learn what the research found. 

What Does The Research Say?

For the study, researchers looked at how the ratio of potassium to sodium impacts the body. Study authors used a mathematical model to simulate how different sodium-to-potassium ratios affected bodily systems, including the renal system, cardiovascular system, and gastrointestinal system. Researchers found that higher amounts of potassium helped lower blood pressure, even with “high” or “normal” levels of sodium intake. Whenever potassium intake increased, regardless of sodium levels, blood pressure dropped. 

When researchers adjusted for sex and mathematical models, they noticed a big difference. Men were more likely to have a greater reduction in blood pressure after increasing potassium-to-sodium ratio than premenopausal women. This is a key differentiation because blood pressure tends to increase naturally after menopause. All of that said, take these findings with a little grain of salt, given that they were computer models. These types of models simulate the human body, but they are merely an approximation of human physiology.

The Science Behind Potassium, Sodium, And Blood Pressure

Understanding the balance of sodium and potassium in the body and how those minerals relate to blood pressure is not new. Researchers have been examining the relationship between these nutrients and blood pressure levels for some time. Consuming too much sodium causes your blood vessels to fill with water, swelling their blood volume. That causes your blood pressure to increase, which can damage blood vessel walls and lead to plaque buildup in the arteries. That impedes healthy blood flow and puts stress on the heart over time. 

Potassium actually has the opposite effect, relaxing blood vessel walls and reducing tension in the arteries. Cardiologists agree that potassium helps blood circulate more easily within the arteries. Sodium and potassium work together through the kidneys, which have specialized proteins (transporters) that use potassium to eliminate sodium from the body via urine. That means that the more potassium you eat, the less sodium the body retains. 

Potassium-Rich Foods

There are potassium supplements, but they come with some potential safety risks. Getting potassium via your diet is the best way to go. The FDA’s daily value for potassium is 4,700 milligrams (mg), while the American Heart Association (AHA) recommends a daily intake of 3,000 to 3,500 mg per day for high blood pressure patients. The average adult does not meet this amount. Cardiologists suggest men to consume 3,400 mg of potassium per day and women to consume at least 2,600 mg per day. 

When it comes to potassium, bananas get all the glory. One medium banana delivers 422 mg of potassium. That said, there are many potassium-rich foods that can help lower blood pressure. Apricots, lentils, baked potatoes, spinach, and salmon are great potassium-rich foods to consume. Start slowly, making a potassium-rich swap each meal. For breakfast, enjoy bananas instead of strawberries. Swap spinach for iceberg lettuce in your lunch salad, and add kidney beans or lentils to your dinner. 

In addition to consuming more potassium-rich foods, it is best to cut your sodium intake to 1,500 mg per day, especially if you have high blood pressure. Try to eat out less, as that is where you can really go crazy with sodium consumption. Replace salt with other seasonings to add more flavor to the food you cook. You can also click here for other recommendations on how to reduce salt intake.

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You have probably come across a recipe (or 10) that you absolutely love, but you are missing one or two ingredients. Maybe the recipe has a less-than-optimal ingredient, so you go on the hunt for a healthier substitute. Typically, that unhealthy ingredient is vegetable oil, but most people don’t know that that is even unhealthy. 

Why is it that so many people consider vegetable oil a healthy ingredient? Well, many people see words like “cholesterol-free” or “heart healthy” on the label. Unfortunately, vegetable oil tends to be highly processed and lacking in nutrients. On the other side of the coin, it is highly versatile, which is why you see it as an ingredient in salad dressings, baked goods, or general cooking recipes. 

Unlike actual vegetables, vegetable oils are not nutrient-dense whole foods. Canola, corn, soy, sunflower, and safflower oils are highly inflammatory because they are rich in pro-inflammatory omega-6 fatty acids. Omega-6s are not as chemically stable as other fats and they break down easily when exposed to light, heat, or oxygen. By the time these vegetable oils make it to your kitchen, the omega-6s have already been oxidized, and oxidized fats contribute to inflammation in the body. 

The Best Substitutes For Vegetable Oil For Salad Dressings

Make your salad dressings taste better and skip the extra additives and fillers when you replace vegetable oils with healthier options. You need a quality oil to pair with an acidic component, such as vinegar or lemon juice, for a great salad dressing. The following oils not only add better flavor to your dressings, but they also offer more health benefits. 

Pumpkin Seed Oil

Pumpkin seed oil exhibits a slightly nutty flavor profile, which is reminiscent of walnut or hazelnut oils. That makes it an excellent choice for salads, but you can also incorporate it into dessert recipes. Pumpkin seed oil also supports cardiovascular function. 

Flaxseed Oil

Need a boost of omega-3 fatty acids? Make flaxseed oil your next oil choice when making a salad dressing. Omega-3s have been linked to better brain and heart function! You can also use flaxseed oil as a topping for pasta dishes, but don’t incorporate it into the cooking process or it may impart an unpleasant flavor. 

The Best Substitutes For Vegetable Oil In Baked Goods

Need a healthier substitute for vegetable oil in your baking recipes? You don’t even have to use other oils! For example, you can use the following:

Applesauce

Applesauce is the way to go if you want to infuse your baked goods with more fiber and phytonutrients. This is a simple enough swap that works in everything from muffins to pancakes and beyond. Make sure to do your research about the ratio for how much applesauce to use when you sub it for vegetable oil. 

Mashed Bananas

Mashed bananas are not only great for banana bread, although they do make that bread 100% delicious. Bananas work as a vegetable substitute in almost any baked good and may help you reduce the sugar content in the recipe as well, due to their natural sweetness. Mashed bananas will add moisture to baked goods without vegetable oil, and the added fats may replace the need for excess sugar. 

The Best Substitutes For Vegetable Oil When Cooking

Vegetable oil is a neutral oil, meaning it doesn’t impart its flavor into whatever you are cooking. Other healthier oils, such as olive and avocado oils, may have stronger flavors that enhance what you’re cooking. 

Extra-Virgin Olive Oil

One of the most popular swaps for vegetable oil is extra-virgin olive oil (EVOO). Cold-pressed EVOO is the optimal choice and has powerful heart-healthy, anti-inflammatory effects. There is some debate about cooking with olive oil at high temperatures, so stick with low or medium temps for cold-pressed EVOO. 

Avocado Oil

Avocado oil is a great oil to cook with because it has a high smoke point. For this reason, you can use it with all sorts of dishes and preparations. Avocado oil also has high levels of lutein and oleic acid, both of which benefit heart and eye function. 

Sesame Oil

Typically used as a flavoring oil, sesame oil offers a unique nuttiness. In the right recipe, sesame oil can be a great replacement for vegetable oil. Just be mindful of the strong flavor. It can be a great oil to use on broccoli or green beans in the air fryer. Plus, it is naturally rich in an assortment of antioxidants.

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At Dherbs, we constantly preach the benefits of adhering to a plant-based diet, primarily because plant foods offer valuable nutritional benefits. It is true that fruits and vegetables can help reduce inflammation, improve immune function, boost brain health, etc. What may shock you is that some of these fruits and vegetables, despite being rich in nutrients, can cause some serious bloating. Lentils, some fruits, and various cruciferous vegetables, can be quite difficult for some people to digest.

The good news is that there are foods that can help counteract all that bloating. Stuff a whole bunch of those anti-bloat foods in a smoothie and enjoy it when you’re feeling like your pants won’t button properly. So what is in this smoothie that gives it the anti-bloating properties? Let’s detail the ingredients below:

• Ginger: A natural anti-inflammatory ingredient that also functions as a digestive aid. It works to relax the muscles in the digestive tract, which helps prevent bloating.
• Cucumber: The cucumber is made up of over 90% water, which not only aids your hydration efforts, but also helps fight bloating. Too often do people get bloated because they are not properly hydrated.
• Banana: Bananas are rich in potassium, which works to regulate sodium levels, an effort that prevents water retention. Too much sodium in the body can increase the risk of elevated blood pressure levels and bloating. That is why bananas and other potassium-rich foods help fight back against bloating.
• Apple Cider Vinegar: Although this ingredient is optional and the smoothie will taste better without it, apple cider vinegar does help relieve bloating and gas. If you are serious about reducing that bloat, consider adding this to the smoothie.
• Coconut Water: This is the fresh stuff directly from a young Thai coconut. Like bananas, it is rich in potassium.

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