You’ve seen them at the grocery store or in some influencer’s video on social media. Wellness shots are small, concentrated juices made with ingredients known to have beneficial properties that enhance overall health. They are meant to be an easy way to increase your nutrient uptake and encourage optimal immune function. Are they worth it? They can be, especially if you make them yourself. 

Are They Worth A Shot?

The most popular form of wellness shots are immunity shots. People have been hyperconscious of enhancing or boosting the immune system ever since the beginning of the COVID-19 pandemic. The shots usually contain a high dose of vitamins and minerals that are necessary for optimal immune function; think vitamin C, vitamin A, vitamin B12, zinc, and more. There is little evidence that these immunity shots can improve immune function, despite the fact that these nutrients are beneficial to overall health. 

The research claims that they don’t enhance immunity because of the low bioavailability (absorbency rates). Curcumin, the active ingredient in turmeric, has low bioavailability without the presses of peperine, a substance found in black pepper. It’s all about the right combinations, no matter which shots you decide to drink. 

As a quick note, wellness shots cannot replace an overall healthy diet. Food is very complex and trying to find cure-all remedies within it is a fool’s errand. It is better to focus your efforts on consuming a diverse mix of fruits, vegetables, nuts, seeds, whole grains, and lean protein. Eating that way can provide you with essential vitamins and minerals, protein, fiber, antioxidants and more. These wellness shots will only enhance your food journey, providing you with health properties that may help you optimize your health. 

Green Wellness Shots

Need a daily dose of greens? Incorporate these green wellness shots into your routine to support the body and embrace a healthier lifestyle.

Click here to make the recipe. 

Pineapple Ginger Wellness Shots

Potentially enhance immune function and promote overall wellness by regularly enjoying these homemade pineapple ginger wellness shots.

Click here to make the recipe.

Blue Spirulina Wellness Shots

These blue spirulina wellness shots are just as refreshing in flavor as they are vibrant in color. Drink them for an overall health boost!

Click here to make the recipe. 

Ginger Lemon Immunity Shots

Simple and powerful, these ginger lemon immunity booster shots are exactly what you need to start your day during cold and flu season.
Click here to make the recipe. 

Simple Elderberry Wellness Shots

Tangy, slightly sweet, and loaded with immune-boosting properties, these elderberry wellness shots are what you need during cold & flu season.

Click here to make the recipe.

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People seem to get scared when they hear or see the word “inflammation.” By definition, inflammation is the immune system’s natural response to illness and injury. It’s a process that helps the body heal and recover. The problem is when inflammation becomes chronic. Chronic inflammation can cause a range of problems, including autoimmune disorders, metabolic disease, and certain cancers. Diet plays a major role in regulating inflammation, including the beverages you drink. In this article, we will detail six drinks that can help fight inflammation. 

Tart Cherry Juice

Tart cherries are naturally rich in anthocyanins, which are natural pigments that have demonstrated an ability to reduce inflammation and muscle soreness. Tart cherry juice is a game changer if you are looking to loosen up stiff joints. Sipping just a half-cup twice daily may be helpful in providing anti-inflammatory benefits throughout the day. Just make sure that you purchase 100% tart cherry juice, not cherry juice that contains added sugars and other preservatives. 

Ginger Tea

Studies show that ginger contains nearly 40 anti-inflammatory compounds, including gingerols. Those compounds help calm inflammatory pathways and aid digestion, which indirectly lowers inflammation, according to health experts. Some studies found that people can experience these benefits consuming small amounts of ginger, such as a fresh cup of ginger tea once per day, especially after meals. 

Pomegranate Juice

Say hello to this polyphenol powerhouse. Pomegranate juice is particularly rich in punicalagins, which work to “cool down” systemic inflammation. Studies suggest that drinking a cup of 100% pure pomegranate juice is a great way to help cells bounce back from everyday stress. The punicalagins work to lower levels of C-reactive protein, a key marker of inflammation in the body. If you are opposed to pomegranate juice, consider 100% grape or berry juice, as both of those are rich in anthocyanins and resveratrol, both of which are anti-inflammatory compounds. 

Green Tea

Rich in catechins, which are antioxidant compounds, green tea may help reduce inflammatory markers and oxidative stress in the body. Generally, one to two cups per day is enough to see a benefit for most people. Just keep in mind that in order to maximize the antioxidant and anti-inflammatory benefits, skip added sugar or honey if you want to reduce inflammation. 

Kombucha

According to research, kombucha exhibits anti-inflammatory activity. This is largely due to the polyphenols, which work to neutralize harmful free radicals and reduce oxidative stress. Kombucha also contains organic acids, which are produced during the drink’s fermentation process. Those acids may further support the anti-inflammatory effects of the polyphenols. 

Turmeric Tea

Similar to ginger, turmeric is a spice that exhibits anti-inflammatory properties, which are largely due to curcumin, turmeric’s active compound. Turmeric tea is widely available, as is the powdered spice. It also comes in supplement form, but make sure that the supplement contains black pepper, as that increases curcumin’s bioavailability. The body has a hard time absorbing curcumin on its own, so adding black pepper can increase turmeric’s effectiveness.

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This kale, apple, and pomegranate salad with a raw vegan, creamy tahini dressing is exactly what happens when crunch decides to dress up for dinner. Take a large bunch of kale to form the sturdy, leafy base, and it is massaged just enough to be tender but still proud of its texture. Oh, you don’t know about giving your kale a lovely massage? While rinsing the kale, massage the leaves to help break down the fibrous textures. Diced apples bring crisp sweetness, while pomegranate seeds pop with jewel-like tartness. Finally, a generous scatter of thinly sliced green onions adds a savory bite and added crunch.

Every salad worth its salt requires an incredible dressing. You don’t want to just eat some kale, apples, pomegranates, and green onions on their own! This dressing deserves its own round of applause. Minced garlic pairs up with sea salt, fresh lemon juice, and apple cider vinegar to create a bright, tangy base that wakes up every piece of kale in the salad. This dressing wouldn’t be anything without the creamy tahini, which swoops in to create a luxurious base that is balanced by maple syrup’s mellow sweetness. Black pepper adds a subtle kick, while the water loosens everything into a pourable, drizzle-worthy consistency.

Once you toss everything together, you are ready to serve and enjoy immediately. Kale’s subtle bitterness pairs beautifully with the sweetly tart fruit and rich tahini dressing. It is filling, addictive, and charming enough to steal the spotlight next to any main dish. In short, it’s proof that eating your greens can be equal parts smart and satisfying.

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When the days are slightly cooler, you want a meal that is warm, filling, and comforting. This kale soup is exactly the recipe you’ve been craving, whether you know it or not. It is a light broth that contains nutritionally dense ingredients and aromatic spices, such as thyme and rosemary. The squeeze of lemon gives this hearty soup a delicately bright finish that makes each spoonful better than the last. So if you are looking for a dish that is equal parts healthy, delicious, and cozy, this soup is it!

When it comes to making a great vegetable soup, it’s all about layering flavors. First and foremost, you have to sauté the aromatics. Cooking the onion, carrots, celery, and garlic with the rosemary, thyme, salt, and pepper helps to give somewhat of a caramelized flavor. You don’t want to cook them fully; rather, you just want to par-cook them until they are nice and fragrant. You’ll add the beans and broth to the same pot and then bring to a boil before reducing to a low simmer. Only add the kale in the last few minutes of cooking, or else it will get too soft. You want the kale to retain some texture when you spoon the soup into bowls. The same goes for the lemon juice, because you want the soup to retain that tang when you slurp it up.

When it comes to kale, you can choose the variety you enjoy best. You can opt for green curly kale, Tuscan kale, lacinato kale, or even dinosaur kale. Don’t have kale on hand or can’t find it in the grocery store? You can swap it for another sturdy green, such as Swiss chard or collard greens. Just make sure to taste and season the soup as you go. Some of you may prefer more lemon juice, while others want to add more black pepper or rosemary. Feel free to experiment with flavors, even though this recipe is solid as a rock!

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We want to make a claim right out of the gate: there is nothing wrong with existing holiday side dishes. We simply want to help you take your side dish game to the next level with these roasted rainbow carrots. Not only do they provide an assortment of colors, but they also provide a new set of flavors that are quite autumnal. With each bite, you get notes of sweetness, nuttiness, tanginess, and aromatic herbs.

Do multi-colored carrots taste different than the orange ones you are familiar with? Some people say that all of the colors taste the same, while others argue against that notion. Typically, yellow carrots have a sweeter flavor with a slightly earthy undertone. White carrots are quite mild, while purple carrots may have a peppery flavor, but they can also be quite sweet. The contrasting flavors makes each bite a unique experience, especially when you have the maple tahini drizzle, fresh parsley, and pomegranate arils on top.

You roast the carrots on their own, seasoning them with sea salt, black pepper, and a little olive oil. Once they are soft and browned, you can remove them from the oven. When it comes time to plate the carrots, drizzle the maple tahini sauce over them, sprinkle with freshly chopped parsley, and optional pomegranate arils. The parsley adds an herbaceous flavor, while the pomegranate complements the sweet carrots with a slightly tart flavor. It is visually stunning and the perfect side dish for your holiday meals.

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Is it wrong to have such strong feelings for a cozy, fall-inspired soup? Call us crazy, but these steamy bowls are exactly are exactly what you want on a chilly autumn evening. Sweet potato and kale soup is a cozy, healthy, and hardy meal option that is 100% vegan and easy to make. Not only will it please your palate, but it will also keep your belly full without weighing you down.

This soup is packed with a healthy dose of nutrients, including carotenoids, fiber, protein, healthy fats, vitamins, and minerals. The onions, garlic, bell pepper, and celery provide the base flavor for the soup, but the real flavor comes from the fresh herbs and seasonings. Obviously you get the sweetness from the sweet potato and nuttiness from chickpeas. Don’t worry about the kale imparting a bitter flavor because it takes on the flavor of the broth once it softens.

There is one thing to note when you add the kale to the soup. Make sure that you don’t add the kale until the last five minutes of the cooking process. If you add it while the potatoes are still boiling, the kale will become overly soggy. Once you finish cooking the soup, ladle it into bowls and top with a healthy sprinkle or crack of black pepper. The soup is hardy enough to enjoy on its own, but a crisp slice of bread would be a lovely treat to accompany it. Think about it and let us know!

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Ahhhhh, the pumpkin spice latte (PSL) is the classic drink of the fall season. It hits coffee shop menus well before the official start of fall and tends to stay until the holidays are over. People love it, despite the high sugar and calorie content. It is an indulgent seasonal beverage, but dietitians aren’t necessarily the biggest fans of it. They are, however, a fan of an underrated drink that is available year round. The best part? It still provides that heartwarming fall goodness!

What Is Chai Tea?

Chai tea has roots in Indian cuisine and is a cultural staple. Referred to as masala chai, chai tea is a black tea mixed with various spices, including cloves, black pepper, cardamom, cinnamon, and black pepper. The tea always comes with milk and masala, and is never referred to as plain black tea. You can enjoy chai tea in the morning with breakfast, but it is a common afternoon drink as well. 

The traditional preparation is with loose-leaf black tea, water milk, grated fresh ginger, fresh mint leaves, and spices. The recipe may change depending on where you are in India. Chai tea offers a rich flavor that is both sweet and aromatic from all the spices. Because it contains all of those wonderful spices, chai tea has some impressive health benefits. That is exactly why dietitians encourage you to drink it during the fall. Continue reading to learn about the benefits of chai tea. 

It Helps Relieve Nausea

Ginger, cinnamon, and black pepper all work to aid the digestive process. According to studies, eating ginger can help relieve gas, bloating, and constipation because it reduces fermentation in the gut. Additionally, cardamom and cloves exhibit potent antiviral, antibacterial, and antifungal activity. Drinking chai tea regularly may help improve both digestion and immune function. Just make sure you don’t overload your chai tea with sugar. 

It May Help Maintain Oral Health

Historically, many cultures used cloves to maintain optimal oral health. It is a sweet-tasting spice that is incorporated into many types of herbal mouthwashes and rinses. Herbal mouth rinses that contain tea tree, basil, and clove oils were very beneficial in preventing bacteria that cause plaque and gingivitis, according to a 2014 study. 

It May Benefit Heart Health

Cinnamon packs a serious nutritional punch, and is especially beneficial for the heart! Not only has it been associated with reducing total and bad cholesterol, but it may also reduce blood pressure and support the heart. More research is still necessary to determine the exact association of cinnamon and heart health, though. A 2013 study found that taking a cinnamon supplement was associated with lower systolic and diastolic blood pressure in people with type 2 diabetes. A 2021 study found that cinnamon was able lower systolic blood pressure, but only a moderate amount. It also helped to improve participants’ cholesterol levels. 

It Promotes Healthy Blood Sugar Levels

Many of the spices, especially cinnamon, in chai tea may help to lower blood sugar levels. A 2011 review found that whole cinnamon and cinnamon extract significantly lowered fasting blood glucose in people with type 2 diabetes and prediabetes. Another small study monitored people with type 2 diabetes who took cinnamon supplements as a part of their treatment. After three months, their A1C levels and fasting blood glucose levels were much lower than they were at the beginning of the study, especially compared to the placebo group. Other studies suggest that cardamom can help regulate blood sugar and reduce inflammation. It may even reduce A1C, triglyceride, and insulin levels in people with type 2 diabetes.

It Helps Boost Energy Levels

Chai is a black tea, which contains caffeine. In fact, one cup of chai tea has about 25 to 30 milligrams of caffeine. In comparison, a cup of coffee can contains anywhere from 100 to 120 milligrams of caffeine. Chai tea contains way less caffeine than coffee, making it a great option for those who are sensitive to caffeine’s effects. That said, you still get a little caffeine hit! Plus, the spices in chai tea come with a series of antioxidant compounds that can help combat inflammation.

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While warmer temperatures are upon us, we are not out of the cold yet. Cold nights call for comforting beverages that warm the soul. Rather than drinking an entire cup of sugary hot cocoa that comes from a packet, though, make this recipe, which exhibits anti-inflammatory compounds. Chocolate isn’t a bad thing, especially if you enjoy it responsibly. When you enjoy a beverage like this, that contains cacao powder, then you know you are on a healthier path.

Whether you want to be more health-conscious or reduce your sugar intake, this hot cocoa recipe is for you. It isn’t a golden milk latte, nor is it a collagen-infused tea; rather, it contains a blend of traditional spices that may help improve mood, energy levels, and overall health. Most of all, these spices can help lower inflammatory markers in the body, reducing your risk of chronic inflammation. Now, inflammation isn’t always a bad thing. It helps fight and heal infections in the body. Chronic inflammation can lead to a range of health conditions, though, and you can struggle with chronic fatigue, digestive troubles, joint pain, breakouts, and more.

Growing evidence shows that turmeric is one of the best herbs to help reduce inflammation. Curcumin, the active compound in turmeric, exhibits powerful anti-inflammatory properties that may reduce pain, improve symptoms of anxiety, and lower inflammation in the gut. Ginger, cinnamon, cumin, and black pepper, which are also in this hot cocoa recipe, work to fight inflammation in the body as well. Drink to your health, provided you are not on the cleanse, and enjoy this drink on colder evenings.

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Summer is stone fruit season, which means that summer is cherry season! If you have the the ability, go to a cherry orchard and take part in some cherry picking. It’s a great activity for families because you get to be out in the sun picking and eating cherries. How can you not have fun doing that? Pick one, eat one, pick one, eat one, and continue that cycle. Well, maybe don’t do that because you don’t want to get sick or avoid paying for cherries. Sneak a few here and there for us, though.

Cherries come in several varieties, and this raw vegan sorbet recipe calls for tart cherries. If you can only get your hands on a certain variety, go ahead and use those. Using tart cherries for a sorbet makes it a little more refreshing for these hot summer days. Sweeter varieties will also be great! Cherries also exhibit some incredible health properties. Because they work to reduce uric acid and nitric oxide build-up, cherries help reduce gout and arthritis flair ups. They may also reduce inflammation and increase natural melatonin production, which may improve your sleep.

You may notice a couple interesting ingredients that may seem out of place in this recipe. We are talking about black pepper and nutmeg. You only need a pinch of each spice because you don’t want to overpower the other ingredients, especially the sweetness of the cherries. Black pepper actually helps awaken the cherries and a little hint brings a pleasant kick to the mix. Too much and, well, you will ruin your sorbet. A pinch of black pepper and nutmeg is a wonderful balance of harmonious flavors we think you’ll love.

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The foods you put in your body have the biggest impact on your overall health. What you eat can either benefit the body or plague your organs and systems. The body cannot easily digest everything, which is why a high percentage of people experience digestive disorders. On the other hand, certain foods benefit the body and even combat chronic inflammation, which can result from waste accumulation in the digestive track. 

What Are Anti-Inflammatory Herbs & Spices? 

Inflammation is a natural bodily response during healing or an infection. When too much inflammation exists in the body, you experience chronic inflammation. Too much inflammation can increase the risk of chronic illnesses like cancer and diabetes. This is where anti-inflammatory herbs and spices come into play. Many studies continue to monitor molecules in food that lower inflammatory markers in the body. Inflammatory markers indicate that inflammation is present in the body, so an herb that lowers these markers is very beneficial. Let’s explore the most beneficial anti-inflammatory herbs and spices below. 

Ginseng

Used in historical Asian medicinal practices, ginseng exhibits various active compounds that benefit the body. There are two primary ginseng varieties: American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng). According to studies, Asian ginseng is more potent and beneficial, with powerful ginsenosides, which help reduce inflammatory markers. One analysis of nine studies looked at 420 patients with elevated CRP levels, an inflammatory marker in the blood. Participants who took 300-4,000 milligrams (mg) of ginseng per day for four weeks were able to effectively lower CRP levels. Other studies found that ginseng can reduce other inflammatory markers like NF-kB, a chemical messenger the promotes inflammation, and IL-6 and TNF-a, other inflammatory markers.

Turmeric

You know for a fact that this had to be on the list for herbs and spices that fight inflammation. Turmeric contains more than 300 active compounds, but the active one that helps to reduce inflammation is curcumin. Researchers conducted studies on curcumin and found that it has the ability to limit cytokine production, which causes inflammation. It can benefit people with arthritis or other conditions like inflammatory bowel disease. Taking curcmin consistently can help reduce high-sensitivity C-reactive protein and IL-6, which are common inflammatory markers. Make sure to take curcumin with black pepper because that increases the absorption by 2,000%. 

Cat’s Claw

Native to Peru, cat’s claw is a woody vine that has been used in traditional medicinal practices. Historically, peopled used cat’s claw to help reduce symptoms of bursitis, intestinal disorders, and arthritis. Many studies found that it exhibits the power to protect against gastrointestinal inflammation. It’s possible to brew cat’s claw bark into a tea, but make sure to use at least 1,000 mg of bark per eight ounces of water. If you decide to take it in capsule form, opt for doses that are between 20-60 mg. 

Cardamom

Cardamom is a popular spice in Southeast Asian cuisine, and the flavor is spicy, sweet, and complex. One eight-week study monitored 80 people with prediabetes. The group that took  three grams of cardamom during the study experienced a significant reduction in inflammatory markers hs-CRP, MDA, and IL-6. Another study found that people with nonalcoholic fatty liver disease benefitted from taking three grams of cardamom daily. The results indicated that cardamom was able to lower IL-6, TNF-a, and hs-CRP inflammatory markers. 

Rosemary

This beautiful fragrant herb is common in various culinary applications, but it also exhibits potent medicinal properties. Scientists believe that the polyphenols in rosemary give it the ability to help reduce inflammation. Rosmarinic acid and carnosic acid are the primary polyphenols that can reduce pain and stiffness in people with arthritis. Several test-tube studies found that rosmarinic acid was able to reduce inflammatory markers that contribute to osteoarthritis, asthma, gum diseases, and atopic dermatitis. 

Black Pepper

As we mentioned earlier, black pepper helps to increase turmeric’s bioavailability, which aids the body’s absorption of curcumin. Black pepper is unassuming because it’s so common, but it has anti-inflammatory properties. Piperine is the compound in black pepper that scientists study because it has the ability to suppress the perception of pain. This can be beneficial for people with arthritis. When it comes to research on black pepper, research in humans is limited. Most animal studies, however, find that piperine has the ability to reduce joint swelling, redness from seasonal allergies, and respiratory inflammation. 

Cinnamon

Cinnamon comes in two types: cassia cinnamon, which is widely available, and Ceylon cinnamon, which people refer to as “true” cinnamon. The latter seems to possess the ability to help lower CRP and MDA inflammatory markers. An analysis of 12 studies found that taking 1,500-4,000 mg of cinnamon daily for 10-110 days reduced those markers. Cinnamon also helps to elevate the body’s antioxidant levels, which assists with inflammation reduction. Cassia cinnamon can also help reduce a variety of inflammatory markers, including MDA and CRP. The reduction of CRP was especially notable in a study in which participants either had type 2 diabetes, rheumatoid arthritis, or nonalcoholic fatty liver disease.

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