Are you looking to bring more life and flavor to your dishes? Perhaps you have been searching for a great sauce for zucchini noodles, or just a tasty dip for vegetables. Whatever your culinary goals, this raw vegan hemp seed pesto is the dish that you’re after. It’s been in your dreams and you didn’t even realize it until you clicked on this recipe. It is robust in flavor and is dairy-free, nut-free, and gluten-free. It has that signature basil flavor, while the nutritional yeast offers that signature cheesy elements, in addition to necessary vitamin B12.

Because this pesto stores for four to five days in the fridge, you can add it to several different meals. All you need is a blender or food processor and the ingredients. Blend until you reach your desired consistency, adjusting seasonings to taste. Allow yourself to be generous with the sea salt and pepper (especially the pepper). If you prefer a runnier pesto, add a little more olive oil or water and blend until it meets your liking.

• As always with raw vegan recipes, there are many antioxidants, vitamins, minerals, and other nutrients that the body can easily absorb. For reference:
• Hemp seeds are great sources of omega-3 fatty acids, plant-based protein, vitamin E, zinc, calcium, magnesium, potassium, and iron.
• Nutritional yeast is a great source of B-vitamins, including niacin, B6, thiamine, riboflavin, and B12, in addition to manganese, zinc, and selenium.
• Basil exhibits impressive antioxidant activity and is a great source of calcium, potassium, iron, magnesium, and vitamins A, C, K, and B6.

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Let’s talk about soup, ba-bay. Let’s talk about how delicious it-can-be. Soup is essentially comfort in a bowl, and the ingredients you include can either enhance comfort or make it slightly refreshing, for example, if you make a chilled gazpacho. Although zucchini is a type of summer squash, it is typically available year round. The great thing about zucchini is that it is low in calories and rich in nutrients, so you get a lot of bang for your bite!

Zucchini is naturally rich in vitamin A, manganese, potassium, folate, copper, magnesium, vitamin C, phosphorus, fiber, thiamine, and vitamin B6. It may also provide small amounts of several B vitamins, calcium, zinc, and iron. Interestingly enough, raw zucchini provides a similar nutritional profile as cooked zucchini, only with less vitamin A and more vitamin C. But zucchini is not the only standout ingredient in this soup. The following ingredients are equally as important:

• Fresh basil: This is an absolute must! Not only is basil aromatic and robust in flavor, but it also helps color this soup a beautiful green hue. You should not substitute it with dried basil!
• Onion and garlic: First of all, you should always add onion and garlic to most meals. They enhance the flavor of the soup, adding a sweet and savory essence to the soup. It’s possible for people to be allergic, so we understand if you cannot eat them, but we do not recommend omitting either of these ingredients, as they provide flavor and valuable phytonutrients.
• Lemon juice: Fresh is best, people! Adding the juice of half a lemon not only brings necessary acid to this soup, but also makes it a bit brighter and more refreshing. Just make sure to add it at the end of the cooking process to prevent it from cooking out.
• Broth: You cannot have this soup without broth, but make sure to get either low-sodium or unsalted vegetable broth. Regular vegetable broth can contain a lot of sodium per serving, so make sure you read the labels!

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This vibrant vegan pesto made with broccoli stems offers a refreshing twist on an old classic sauce (pesto) while reducing kitchen waste. We say this because people typically discard broccoli stems and only focus on using the florets. The stems offer valuable nutrients and taste incredible, whether you blend them into a pesto, shred them for slaws, or cook them in stir-fries. This recipes calls for blending broccoli stems with basil, garlic, lemon, pine nuts, nutritional yeast, and a handful of seasonings to create a naturally creamy pesto that balances earthiness with subtle sweetness. This smooth, green pesto adheres beautifully to zoodles, spreads easily on sandwiches, or works as a tasty dip for fresh vegetables.

Using broccoli stems in pesto also invites a pleasant yet mild flavor that doesn’t overpower the aromatic basil. They have a firm yet tender texture once you peel them, and they give the sauce body without the need for cheese. That makes this recipe an easy vegan, and even raw vegan, staple for future cooking. Due to the relatively light flavor of the stems, they pair especially well with citrusy ingredients, allowing the fresh lemon juice to brighten the pesto without creating a bitter flavor.

Broccoli stems themselves are generally under-appreciated in most kitchens. They are rich in fiber, which supports digestion and helps you feel fuller for longer, and they also contain many of the same nutrients found in the florets, such as vitamin C, vitamin K, and potassium. Because people typically discard the stems, using them helps reduce food waste while simultaneously stretching your grocery budget. Maybe now that you have this recipe, you can figure out more ways to incorporate them into other recipes you make in the future.

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You have to keep your salads interesting if you want to keep your taste buds interested. A bland salad with the same ingredients and dressing is neither appetizing nor satisfying. In fact, you’ll probably seek out some more food shortly after eating it. That is why we recommend experimenting with different ingredients. Consider taking out leafy greens (even though we love them) and focus on a variety of other ingredients.

This salad takes inspiration from the classic Middle Eastern salad, which tends to have several variations from country to country. It is very simple, but the flavors are bright, powerful, and highly addictive. Plus, it is naturally rich in water-rich produce items, so eating it contributes to your overall water intake for the day.

Key Ingredients

Cucumber: Cucumber is a naturally detoxifying effect on the body, working to cleanse the liver. In addition to being a natural diuretic, cucumber also contains several integral nutrients, including vitamin C, vitamin K, magnesium, and potassium, among others.

Tomatoes: They are plump, juicy, and naturally rich in lycopene, beta-carotene, flavonoids, folate, potassium, vitamin C, and vitamin E. Studies indicate that tomatoes may help protect the skin, eyes, ones, and heart, in addition to helping reduce inflammation.

Basil: The classic pesto leaf has many purposes, and several health benefits to boot. Many researchers attribute basil’s health benefits to the diverse antioxidant profile. Basil works to reduce inflammation, enhance immune function, protect the liver, and regulate blood sugar.

Red onion: Not everyone enjoys onion in their salad, but they do work very well with the other ingredients in this specific salad. They have a diverse and rich nutritional profile, offering lots of fiber, potassium, vitamin C, B vitamins, and potassium, a mineral that aids cellular function, fluid balance, muscle contraction, and more. Researchers confirm that onions are an excellent source of antioxidants, containing at least 17 different antioxidant compounds, including anthocyanins.

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This is a wonderful, vibrant, and flavorful way to enjoy raw zucchini noodles. It combines the creaminess of avocado pesto with the textural crunch of zucchinie noodles. Is it a meal? Yes, but it is also as nourishing as it is delicious. Spice up your dinner routine and get away from salads by making this incredibly easy raw vegan entree. As you’ll see when you make it, the ingredients and steps are quite simple. You don’t need to overcomplicate recipes; rather, you just need quality ingredients.

The raw vegan world celebrates zucchini noodles and the majesty of the spiralizer. They are quite versatile and give you the feeling of indulging in spaghetti, only you don’t feel that common feeling of bloating and digestive discomfort that can result after eating a giant bowl of pasta. A bowl of zoodles covered in a creamy pesto is also a great introductory meal into the raw vegan world. The fresh basil and garlicky undertones come together beautiful in the beautiful pesto. Now, the pesto calls for raw walnuts, but if you enjoy the classic flavor of pine nuts in pesto, you can obtain raw pine nuts. Just keep in mind that pine nuts can be quite expensive, while raw walnuts are a much more affordable option.

The vibrant green pesto is a glorious celebration of fresh ingredients. Make sure to add nutritional yeast to achieve that signature cheesy flavor you know and expect from pesto. Fancy a bit of spice to your pesto? Feel free to add red pepper flakes! Love this recipe? Let us know in the comments or tag us on social media when you make the recipe.

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Time is precious, no matter if you are a busy parent, grandparent, single adult, or young college student with pressing deadlines. When life keeps hurling tasks at you to complete, finding time to prepare and enjoy healthy foods can seem like an impossible feat. That’s because there is this notion that making a healthy dish requires a great deal of your time. Quite the opposite! There are many healthy meals that you can make in 15 minutes or less, just like this peach tomato basil salad.

This salad bursts with flavor and comes together in just 10 minutes. It is everything you want form a salad as well: juicy, acidic, sweet, herbaceous, and so much more. It’s perfect to enjoy as a refreshing, light lunch option, or dinner side. Because of how easy and quick it is to make, there is no excuse for you not to make it. Plus, the ingredients should make you want to gobble up this salad quicker than you can make it. The juicy, acidic tomatoes pair beautifully with the sweet peaches and aromatic basil. Toss everything together in a quick and easy dressing and you are ready to eat.

As a quick note, you want the peaches to be ripe, but not too ripe. If they are mushy, they can have an off-putting flavor and texture. Perfectly ripe peaches still retain some firmness and a hint of tartness, which beautifully complements the slightly sweet and acidic tomatoes. The sweet peaches also add a refreshing sweetness that balances the acidic dressing. And as a final note, the thinly sliced jalapeños are optional, but they bring a lovely heat to the sweetly tart salad.

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If you currently live with high blood pressure, health experts recommend taking measures to manage the condition. Regular exercise, a balanced diet, proper sleep habits, stress reducing techniques, and more can all help lower blood pressure levels. According to research, many herbs are helpful tools for regulating blood pressure and supporting heart health. In fact, many of the herbs in this article have been used in traditional medicine for centuries to benefit cardiovascular health. Continue reading to learn all about them. 

HIbiscus

Technically a beautifully stunning flower, hibiscus may be beneficial in lowering blood pressure levels when consumed as hibiscus tea. The antioxidants in hibiscus tea relax blood vessels and work to improve circulation. Some studies indicate that drinking one to three cups per day can significantly lower blood pressure. A small pilot study suggests that hibiscus may be as effective as certain blood pressure medications in treating mildly high blood pressure, but more research is needed. 

Holy Basil

Holy basil, or tulsi, is a common herb used for stress management. Since stress can contribute to high blood pressure, holy basil may be effective at lowering blood pressure. Researchers note that in addition to lowering stress hormones such as cortisol, holy basil contains compounds that help relax blood vessels and reduce inflammation. There is currently no dosage information for holy basil, but most studies have used doses of 250 to 1,200 milligrams of holy basil extract per day. 

Turmeric

The anti-inflammatory spice that makes everything nice has another benefit: potentially lowering blood pressure. Curcumin, the active compound in turmeric, supports the flexibility and function of blood vessels. That process can help maintain proper flow and reduce blood pressure in the process. Some studies show mixed results, but others suggest that turmeric may be effective at lowering systolic blood pressure. 

Flaxseed

Rich in fiber, omega-3 fatty acids, and antioxidants, flaxseed is definitely a super food. All of those nutrients have proven to be effective at lowering blood pressure and improving cardiovascular health. One meta-analysis found that supplementing with flaxseed reduced both systolic and diastolic blood pressure. Another study found that taking 30 grams of ground flaxseed daily over a 12-week period helped lower blood pressure and improve heart health. 

Garlic

Garlic’s active compound allicin works to relax blood vessels, improve circulation, and lower blood pressure, according to researchers. Studies indicate that garlic supplements, especially aged garlic extract, have been effective at reducing systolic and diastolic blood pressure. Additionally, garlic supplements, either alone or in conjunction with blood pressure medications, may reduce the risk of cardiovascular episodes related to high blood pressure, such as stroke or heart attack, by 15 to 40%. 

Cardamom

Cardamom seeds are naturally rich in anti-inflammatory and antioxidant compounds that help to improve circulation and relax blood vessels. One study found that cardamom supplementation led to modest reductions in systolic and diastolic blood pressure. It is possible that cardamom may regulate blood pressure by acting as a calcium channel blocker and stimulating the production of nitric oxide, two things that support healthy blood flow.

Ginger

The antioxidants and anti-inflammatory properties reportedly help to lower blood pressure. It helps to improve circulation, relax blood vessels, and reduce inflammation. Several studies found that supplementing with ginger may reduce systolic and diastolic blood pressure in a positive way. Small, short-term research studies suggest that it’s beneficial to supplement with three grams or more of powdered ginger daily to manage blood pressure.

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If you understand flavors, you know that you cannot go wrong with the combination of lemon and basil. You typically see those two ingredients in a classic pesto recipe, but they work in salad dressings, marinades, sauces, and even this hummus. Because hummus is incredibly versatile, you can doctor it up to create a unique and memorable dip. You can enjoy hummus with pita chips, vegetable sticks, or as a spread on a sandwich. With so many flavor combinations, the hummus possibilities are endless!

Some of you might be wondering, “Why can’t I just buy hummus in the store? There are so many options that I enjoy.” Well, there is nothing better than making your own food. Secondly, hummus is a very easy dip to make and you know exactly what goes into it when you make it yourself. There are no added sugars, excess sodium, preservatives, or other ingredients that you cannot pronounce. Plus, you can whip up this batch of lemon basil hummus in about 10 minutes…and that includes prep time!

As with any hummus, you need chickpeas, which are naturally rich in protein and fiber, two nutrients that help keep you from unnecessary eating between meals. According to research, protein and fiber work together to slow digestion, a process that promotes feelings of fullness. Additionally, protein may increase levels of hormones in the body that reduce appetite. In fact, the filling effects of protein and fiber in chickpeas may help you reduce your total caloric intake.

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Ready your spoon because you’re about to dive into the refreshing world of a vibrant cucumber basil gazpacho. It’s the perfect warm weather appetizer that is every bit as crisp as it is cool. Each spoonful is a delightful experience for your palate, as it contains cucumbers, fragrant basil leaves, green onions, avocado, and a handful of seasonings. This gazpacho embodies the essence of late spring and summer in every bite. It is truly a celebration of raw vegan cuisine without a single processed ingredient in sight. Keeping your produce raw means that each item retains its natural enzymes and nutrients, offering a boost of health in every bite. The silky texture and zesty flavor make it a great appetizer or light meal, especially when temperatures rise.

The cucumber provides a hydrating crispness, while the basil adds a fragrant, herbaceous punch that elevates the entire gazpacho. The fresh garlic and briny flavor of apple cider vinegar help bring the flavors together in a harmonious symphony. Additionally, the avocado gives this gazpacho a luxuriously creamy texture, making each bite more irresistibly nourishing and flavorful than the last.

If you are seeking a guilt-free indulgence, this cucumber basil gazpacho is as easy to prepare as it is to enjoy. Add all of your ingredients to a blender, blend until smooth, and then serve immediately. No heat required! You can whip it up in a pinch or throw it together when you are extremely hungry. Whether you serve it as an appetizer at your next dinner party or a refreshing snack on a hot day, this gazpacho will not disappoint. Embrace the cool, green goodness and allow your taste buds to revel in the raw revolution!

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Who loves pesto but either has a nut allergy or cannot properly digest different nuts, such as cashews, pine nuts, or almonds? Almost all pesto recipes call for nuts, so we decided to create a unique raw vegan pesto recipe that uses sunflower seeds. They have a mild, nutty flavor and add a smooth and creamy texture to this pesto. We also added two tablespoons of hemp seeds for an added boost of healthy fats and proteins.

Although you can use a blender, it is better to use a food processor when making this pesto. It also works best to process all of the ingredients, except for the basil, until smooth and then add the basil at the very end. That will help keep basil from bruising as much. You can also drizzle in a little more olive oil while blending if the pesto is too thick for your liking. Just keep in mind that this pesto, unlike store bought pestos, will only stay fresh in the fridge for a few days. That means that you will want to eat it soon after making it. You can also freeze it, so consider making a double or triple batch so that you can enjoy some later.

For easy storage, put the pesto in silicone ice trays, freeze, and then pop out the pesto cubes to put in a freezer-safe plastic bag. You can defrost the ice cubes 24 hours before you want to enjoy it. The sunflower seed pesto works great as a dip for raw vegetables, or you can use it with raw zucchini noodles to make a filling raw entree.

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