A lot of people come down with the common cold or flu during fall. Between the colder weather and more time indoors with a lot of people, the body is more susceptible to sickness. To give your body a better chance at fighting off bacteria and viruses, give your immune system the nutrients it needs via healthy foods. Supplying the body with vitamin C-rich foods is a great place to start, and this smoothie is loaded with vitamin C.

Cranberries belong to the same family as blueberries, bilberries, and lingonberries, but cranberries are the healthiest family. They contain various plant compounds, some of which are effective against urinary tract infections. Regarding immune function, cranberries are an excellent source of vitamin C, which also aids with skin, muscle, and bone maintenance. In addition to vitamin C, cranberries contain quercetin, which may be a potent protector against cancer. More research is necessary to confirm if this compound can help prevent the growth of leukemia, colon, breast, and pancreatic cancers. Cranberries also contain anthocyanins, which include peonidin and cyanidin, and they may be able to slow tumor growth, but more research is needed.

Although cranberries give this smoothie its ruby red color, pineapple is no slouch in the nutrient department. Pineapple is another vitamin C superstar, but it also contains a powerful enzyme, bromelain, that helps the body digest proteins. Bromelain may also reduce inflammation in the digestive tract. That same enzyme may also exhibit anti-cancer properties, as it was able to kill cancer cells in some laboratory studies. However, pineapples cannot cure cancer and they do not eliminate a person’s cancer risk. Pineapple is a healthy food that you can add to your diet to encourage optimal overall health.

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Is there any better way to start the day than with a nutrient-rich meal that boosts your brainpower and gives you energy? The ingredients in this smoothie have been scientifically proven to help enhance focus, boost overall cognition, and support memory. They are naturally rich in antioxidant compounds that fuel the brain. You may find that drinking this smoothie helps increase your energy, productivity, and mental clarity. Say goodbye to that mid-morning slump when you drink this smoothie in the morning. Just take a look at the ingredients that get those brain cells firing:

• Banana: A great source of natural sugars and complex carbs, banana provides a quick little boost of energy. It also contains vitamin C, potassium, and vitamin B6, all of which benefit brain function.
• Chia seeds: These super seeds are rich in omega-3 fatty acids, which work to support brain healthy by encouraging proper neurotransmitter function. Chia seeds also provide lots of protein and fiber, both of which provide sustained energy release.
• Walnuts: Packed with DHA, a type of omega-3, walnuts are not only shaped like little brains, but they also contain valuable nutrients for the brain. Studies suggest that eating walnuts regularly may improve overall cognitive performance.
• Avocado: Avocado contains monounsaturated fats that contribute to improved blood flow, which ultimately supports healthy brain function. The vitamins (C, E, B5, and B6) in avocado also play roles in cognitive processes.
• Blueberries and raspberries: These berries are antioxidant superstars, and they are especially high in anthocyanins, which have been proven to improve cognitive function. These antioxidants may also protect the brain from oxidative stress.

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Before summer comes to an end, do yourself a favor and make this salad. It features one of summer’s most iconic produce items: the mighty watermelon. It is juicy, refreshing, sweet, and crispy. Just make sure that you use the watermelon before it gets too ripe and soft. You want crisp cubes for this salad! Plus, an overripe watermelon can have an unpleasant flavor, which will not go well with the blueberries, mint, and vinaigrette.

This is actually a great salad to make if you have leftover watermelon that you do not want to enjoy on its own. Perhaps you had a party and cut up an entire watermelon, but half of it went uneaten. That’s perfect because this recipe calls for eight cups of watermelon. You can choose to use less if you want to make a smaller salad. Add in the blueberries and freshly chopped mint and you are in business. In fact, you could enjoy that trio without dressing and be perfectly content, but the apple cider vinaigrette adds a savory element that makes this feel more like lunch and less like a breakfast side.

Don’t have blueberries? You can opt to use blackberries, or even strawberries, if you have them on hand. There is just a special relationship between mint and blueberries. It’s a combo that just seems to work over and over again. Let us know if you agree in the comments!

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Are you ready to indulge in the velvety decadence of this unique, raw vegan blueberry avocado pudding? It’s a treat that’s as nutrient-dense as it is delicious. Crafted with one ripe avocado, refreshing blueberries, and a tablespoon of chia seeds, this breakfast, which doubles as a healthy dessert, will defy your expectations by offering a creamy, luxurious texture without the addition of unnecessary sugars, preservatives, or dairy. Think of this pudding more like a berry-laden, velvety cake, just with a healthier twist and more personality.

Bite into this delicate pudding and you’ll discover an array of health benefits. Blueberries exhibit potent antioxidant activity, meaning they work to fight free radicals, which staves off oxidative stress. Keeping your cells healthy also benefits immune function, and the vitamin C in blueberries contributes to collagen production, which enhances the overall appearance of the skin. Avocados provide heart-healthy, monounsaturated fats, which support healthy cholesterol levels and brain health. Meanwhile, chia seeds add a fibrous punch that aids digestion and keeps you feeling full longer, so you will be less likely to reach for snacks between meals. Instead, this pudding just satisfies your sweet tooth and nourishes the body from the inside out.

Best of all, this pudding is a no-cook, raw vegan masterpiece, so all of those precious nutrients are preserved in their natural state. Whether you’re looking for a guilt-free dessert or a filling breakfast, this blueberry avocado pudding proves that healthy eating can be both delicious and tempting.

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One of the most challenging dietary feats, besides switching to a raw vegan diet, is to reduce your caloric intake. It’s possible to do, but many low-calorie foods can leave you feeling hungry or unfulfilled between meals. This is primarily because they do not contain healthy fats, fiber, protein, and complex carbohydrates. That said, there are a surprising number of low-calorie foods that can keep you full. Continue reading to learn more about them. 

Berries

Low-calorie and low-carb alert, people! Strawberries, raspberries, blueberries, and blackberries  contain beneficial antioxidants, vitamins, and minerals that benefit overall health. One cup of blueberries, for example, contains 86 calories but offers 3.6 grams (g) of fiber. Fiber, in addition to protein, has a big impact on your hunger and appetite. Berries contain a lot of pectin, a type of dietary fiber that has proven to slow stomach emptying and increase feelings of fullness in both human and animal studies. One study found that a 65-calorie afternoon snack of berries decreased total caloric intake later in the day compared to a 65-calorie snack of gummy candies. 

Air-Popped Popcorn

Before we tell you why you can have your popcorn and eat it too, please understand the difference between air-popped popcorn and buttered, movie theater popcorn. The popcorn you buy in packages that says “movie theater butter” on the label is not what we are referring to. Air-popped popcorn means that the kernels pop with heat and air, no oil or butter. You can put some kernels in a silicone bowl, cover the bowl, and microwave until they pop! Due to the high-fiber content, air-popped popcorn is one of the most filling, low-calorie snacks on this list. With only 31 calories in a cup, popcorn boasts 1.2 g of dietary fiber. In addition to slowing the digestive process to promote feelings of fullness, fiber also helps to stabilize blood sugar. Studies have found that popcorn can help enhance feelings of fullness more than other snack foods. 

Leafy Greens

On average, a one-cup serving of leafy greens contains anywhere from five to nine calories. This number will change if the greens are cooked or not, but the range we just specified applies to raw greens. That means you can consume a large serving of leafy greens without ingesting a lot of calories. Most leafy greens provide high amounts of folate, magnesium, iron, protein, and vitamins C, K, and A. You can enjoy large salads, add leafy greens to smoothies, or incorporate them into soups. 

Chia Seeds

Hailed as an incredible superfood, chia seeds offer a lot of protein, fiber, and omega-3 fatty acids. A one-ounce serving of chia seeds provides 138 calories, 4.7 g of protein, and 9.8 g of fiber. The soluble fiber in chia seeds absorbs liquid and swells in the stomach to create feelings of fullness. This can be observed if you mix chia seeds with liquid to make chia pudding. The seeds absorb the liquid to create a tapioca pudding-like texture. Some researchers observed that chia seeds can absorb 15 times their weight in water. They move slowly through the digestive tract to keep you full. 

Oats

A wonderful whole grain that is low in calories and high in protein and fiber, two nutrients that promote feelings of fullness. A half-cup serving of dry oats exhibits 154 calories, but the same cup packs 4 g of fiber and 5 g of protein. One study involving 48 adults found that eating oatmeal increased feelings of fullness and reduced hunger and caloric intake at the next meal. Another small study linked instant and old-fashioned oats to improved appetite control over a four-hour period. 

Legumes

Due to the high protein and fiber content, legumes such as peas, lentils, and beans can be very filling. One cup of cooked lentils provides 230 calories, in addition to 15.6 g and 18 g of protein. Several studies found that legumes have a powerful effect on hunger and appetite. A small study involving 43 young adults found that a high protein meal with beans, and peas increased feelings of fullness. The meal also reduced appetite and hunger more than a high protein meal with veal and pork. A review of nine other studies concluded that people felt 31% fuller after eating pulses, a type of legume, when compared to high-carb meals consisting of bread and pasta.

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Summer is fast approaching, which means exciting produce items are on the way to your local grocery stores. If you have rheumatoid arthritis (RA), you can take advantage of many of summer’s fruits and vegetables because they contain beneficial antioxidants and polyphenols that work to fight inflammation. These fruits and vegetables contain different phytonutrients, which work to reduce oxidative stress, a process that can lead to cell damage. 

Don’t Worry About The Sugar Too Much

Is it true that certain fruits contain natural sugars? Yes, absolutely, but you do not have to avoid them entirely. Sugar does increase inflammation, but a lot of the research that indicates that cites sugar-sweetened beverages as the problem sources. These drinks provide empty calories, unlike fruits that contain natural sugars, vitamins, minerals, phytonutrients, and antioxidant compounds that may reduce the risk of inflammation. Continue reading to learn which summer fruits you should add to your RA-friendly diet. 

Stone Fruit

Peaches, plums, nectarines, and apricots are stone fruit that are freshest during the summer months. Studies show that the polyphenols in peaches work to reduce inflammation. Apricots are rich in fiber, which works to improve gut health, and lots of vitamins A & C which work to encourage healthier skin and immune function. Plums get their naturally dark hue from anthocyanins, which are antioxidants that have been proven to combat inflammation. You can enjoy stone fruits as a delightful snack, or incorporate them into smoothies, salads, and more. 

Blueberries

Blueberries are not typically thought of as a summer-specific fruit because you can get them year-round. They are freshest (and most affordable) in the summer! Blueberries contain several polyphenols, including anthocyanins and quercetin, both of which exhibit antioxidant effects and phenolic acids that reduce inflammation. Mix blueberries into yogurt, smoothies, salads, and desserts. 

Watermelon

One of summer’s best treats and most popular fruits is the mighty watermelon. Not only does watermelon aid your hydration efforts, but it also contains lycopene, citrulline, polyphenols, and vitamins A and C, all of which exhibit antioxidant properties. Some of these nutrients even work to enhance joint health. Additional research suggests that watermelons contain nutrients that may fight back against other conditions, including diabetes, certain types of cancer, obesity, and heart disease. Enjoy watermelon fresh, cubed up in a fruit salad, or blended into a refreshing sorbet.

Cantaloupe

Another popular summer melon, cantaloupe is an excellent source of vitamin C and beta-carotene. Belonging to the cucurbit family, cantaloupe exhibits antioxidant effects, which researchers attribute to the bioactive components, including cucurbitacin. Slice up cantaloupe and enjoy it fresh, chop it up to make a melon salsa, add it to smoothies, or make your own popsicles. 

Pineapple

Pineapples are naturally rich in vitamin C, which encourages healthier skin and immune function. More importantly, they contain a lot of bromelain, a protease enzyme that has the potential to reduce inflammation, support immune function, and aid digestion. Studies show that bromelain helps break down protein, giving your digestive system a helping hand. Enjoy pineapple raw, add it to sorbets, salsa recipes, or fruit salads. You can even cut the pineapple into long strips and grill it with a little olive oil and honey. 

Grapes

The Arthritis foundation recommends people with RA to enjoy both white and darker-colored grapes, as they are great sources of antioxidants and polyphenols. Red and black grapes also contain resveratrol, a natural polyphenol that exhibits anti-inflammatory activity and may improve cardiovascular health. Enjoy grapes out of hand or pop them in the freezer and enjoy them as refreshing treats on hot summer days. 

Cherries

To round out the list of RA-friendly foods, we have a great summer treat: cherries. Exhibiting antioxidant and anti-inflammatory properties, cherries work to decrease both inflammation and oxidative stress. They may also help reduce exercise-induced muscle soreness, improve sleep, and lower blood pressure. Until recently, it was thought that tart cherries were the only varieties to produce these effects, but newer research indicates that sweet cherries are also effective. Enjoy cherries as a healthy snack or include them in your yogurt, chia pudding, juices, smoothies, and more.

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One of the most common questions that we receive is, “How will I get enough protein through the raw vegan diet while I’m cleansing?” We completely understand that the raw vegan diet can seem completely devoid of protein to the naked eye. Most people associate protein with animal-based foods, including beef, poultry, fish, seafood, legumes, dairy, and deli meats, among other foods. Please allow us to change that tune with this blueberry smoothie that’s packed with plant-based protein. It’s great to enjoy for breakfast, or even pre- or post-workout.

Although blueberries color the smoothie a deep purplish-blue, they are not the protein superstars of this smoothie. Spinach, which is potentially the best green to add to a smoothie because it doesn’t take over the flavor, is rich in vitamin K, magnesium, antioxidants, and offers a minimal amount of protein. The real protein (and omega-3 fatty acids) comes from the flax and chia seeds. This smoothie contains one tablespoon of flax and chia seeds, which means this smoothie contains nearly four grams of protein. Add in a little extra protein from the dates, spinach, and homemade almond milk and you’ve got yourself quite a filling smoothie!

Dates may not contain a whole lot of protein, but they help provide you with energy. This is because they are rich in invert sugar, which gives the body energy for hours. This means that the sugar content in dates is almost entirely inverted from glucose or fructose. The invert sugar is immediately absorbed by the body without the need for digestion, which ordinary sugar typically goes through. You can use the sugar for energy without a blood sugar spike!

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Welcome to yet another simple, no-bake energy ball recipe. These beautiful blueberry bliss balls (say that five times fast) are about to be your new favorite snack, especially if you’ve been looking for something to fuel your lethargic afternoons. Eat one or two of these before a workout, or enjoy one as a post-workout snack to help kick-start the muscle repair process. Just make sure that you don’t eat all of them at once. That would most likely be impossible due to the massive amount of calories.

If you have never had dates, just know that they provide natural sweetness with a flavor that is reminiscent of caramel. In fact, you can actually blend dates with a little water to make a date caramel, which is a great alternative to traditional caramel. If you are interested in that recipe, click here. Dates are necessary in this recipe for two reasons: providing sweetness and helping bind the other ingredients together. Just make sure that you pit the dates prior to blending them with the other ingredients. Another step that can help is if you soak the pitted dates in warm water to help soften them before blending.

One thing to note is that this recipe is that it does not use fresh blueberries. You will need to procure dried blueberries, but make sure that they are free of added sugars and processed ingredients, such as sulfur dioxide. If you cannot find dried blueberries, you can choose another variety of dried fruit, such as dried apricots. The main thing to remember is that you do not want to have added sugars in whichever dried fruit you decide to use. And finally, if you do not like raw cashews, choose another nut, such as raw almonds, walnuts, pecans, pistachios, or hazelnuts.

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Today, we’re making a deliciously smoothie with chocolate, juicy blueberries, and creamy almond butter. This tasty blend is packed with antioxidants and healthy fats. Perfect for breakfast or a post-workout treat!

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Is there any better way to start your morning than by drinking a smoothie? Well, if you woke up and immediately got a massage and then enjoyed your dream meal from a private chef, that would probably beat out a smoothie. Unfortunately, we can’t all wake up like that, but we can wake up and blitz a few ingredients together in a blender, right? Yes we can and yes we will! Smoothie combinations are endless and different ingredients offer unique nutrients.

Beets, for example, make great smoothie additions because they contain iron, folate, manganese, copper, magnesium, potassium, vitamins C & B6, fiber, and antioxidants. Researchers have studied beets for their ability to decrease elevated blood pressure levels, a major risk factor for heart disease. Although beetroot juice may lower both systolic and diastolic blood pressure, the lowering effect appears great for systolic blood pressure. Raw beets also exhibit a stronger effect than cooked beets. Researchers attribute this ability to the high concentration of nitrites, which the body converts to nitric oxide, a molecule that dilates blood vessels and causes blood pressure levels to decline.

Beets contain antioxidant compounds, but so do blueberries. Blueberries also have a low glycemic index, making them a great choice for diabetics and keto enthusiasts. They add a touch of sweetness, but so does the banana and agave nectar. You need that sweetness to balance the earthy bet flavor. Blend all of the ingredients together until you reach your desired consistency. Feel free to make a larger batch in case more people want to start their day off with this smoothie.

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