You are likely familiar with vegetable platters with a central dip (typically ranch). If they are homemade, you are likely to see radishes mixed with the baby carrots, celery sticks, bell peppers, broccoli florets, or sugar snap peas. Some people love radishes for their crisp texture and peppery flavor, while others choose to avoid them completely. Roasted radishes are a completely different story, as they almost take on a sweet flavor during the roasting process. They are truly special, which is why we thought to blend roasted radishes to create a vegan “hummus” dip.

This hummus, which really is just a dip made from blended radishes and other ingredients, is a real game changer for your dip game. The peppery kick from the radishes gives the mild flavor of traditional hummus a run for its money. You’l love this roasted radish dip because:

• This creative spin on a traditional hummus has fewer carbs, as the radishes replace chickpeas. That also makes it keto-approved.
• It only requires six simple ingredients and 30 minutes of your time.
• It contains heart-healthy nutrients, such as fiber, so you can snack guilt-free.
• You use basic, affordable pantry staples with the radishes, so it is budget-friendly.

Which radishes should you use? Use the regular red globe radishes, but those aren’t the only options. You can easily select French Breakfast radishes, which have a milder flavor and elongated shape, or watermelon radishes, which will give your hummus a pink hue. You do not need to use daikon radishes, as the little ones will roast much more easily. Just make sure to give them a good rinse before you roast them.

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Dishes made with sweet potatoes tend to enhance their inherent sweetness using maple syrup, agave, or other spices. That is not the case for this recipe. We are going in the complete opposite direction and presenting you with a lovely, spiced soup. Because sweet potatoes are, well, sweet, they lend themselves to aromatic, Moroccan spices, such as coriander, cumin, cinnamon, caraway, turmeric, and paprika. So a spiced soup like this one is what we made!

Sweet potatoes are rich in fiber, making them filling options for people who do not eat meat. They are also rich sources of beta-carotene, which converts to vitamin A in the body. Sweet potatoes also contain good amounts of vitamin C, potassium, B-vitamins, and several minerals. They are not, however, rich in protein, which is why we included chickpeas in this recipe. Not only are chickpeas rich in protein, but they also contain a lot of fiber, vitamins, and minerals. Due to their neutral flavor, chickpeas take on a variety of flavors and don’t impose their own mild flavor on anything.

If you want to cook this soup, your spice cabinet needs to be ready. Make sure to clearly check the ingredient list because, like most Moroccan recipes, this one contains a long list of spices. They all come together to create incredible depth of flavor, and the burst of lemon that you add at the very end livens up everything. Garnish with fresh parsley, sea salt and pepper, and even some crispy chickpeas if you want to go the extra mile.

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

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

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

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Chickpeas may be small, but they bring big benefits to the table. These versatile legumes are rich in plant-based protein and fiber, helping support digestion and keep you feeling fuller longer. Chickpeas also have a low glycemic index, meaning they release energy slowly and help support balanced blood sugar levels. This makes them a great choice for people looking to maintain steady energy throughout the day and support healthy eating habits. From hummus to salads, bowls, and plant-based meals, chickpeas are an easy and nutritious way to add more whole foods to your routine. At Dherbs, we believe simple, natural foods can play a powerful role in supporting overall wellness and healthier lifestyles.

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Fiber is the nutrient everyone knows they need, and yet most people manage to not meet the recommended daily intake (RDI). Today’s Western diet lacks a lot of fiber, and the average American consumes less than 50% of the RDI of fiber each day. That is a big deal when you consider that high-fiber foods support heart and digestive health, guarding against conditions like diverticulitis, heart disease, obesity, and so much more. 

There are certain diets that prioritize fibrous foods, but you don’t have to adhere to a specific diet to eat more fiber. You can eat a balanced diet and add more high-fiber foods to your meals. Which foods are rich in fiber, and how can you be sure that you are getting enough? The general recommendation is to consume 25 to 28 grams of fiber per day for women, and 31 to 38 grams for men. 

The more consistent you are with your fiber intake, the likelier you are to stay at a healthy weight. Additionally, following a high-fiber diet can help maintain healthy blood pressure, cholesterol, and triglyceride levels. Continue reading to learn about great high-fiber foods you can easily add to your diet. 

Black Beans

Black beans provide 15 grams of fiber per cup of cooked, mature black beans. They also provide a lot of protein and a diverse mix of flavonoids and antioxidant compounds that help to fight free radicals. Black beans also offer magnesium, manganese, phosphorus, folate, and thiamine. 

Chia Seeds

They may be small, but their nutritional profile is mighty! Chia seeds are high in fiber, omega-3 fatty acids, and other essential nutrients that help support energy, healthy digestion, and brain function. Offering nine grams of fiber per ounce, chia seeds are excellent high-fiber superstars to include in your diet. They also offer calcium, phosphorus, protein, omega-3s, and manganese. Some people are sensitive to chia seeds, the same way they are to legumes, so increase water intake to help minimize bloating and other related symptoms when you eat them. 

Oats

Oats actually contain a special type of fiber called beta-glucan, which may help lower harmful LDL cholesterol to prevent plaque buildup in the arteries. They are also rich in protein, iron, manganese, thiamine, selenium, magnesium, and zinc. Just one cup of oats provides 8.2 grams of fiber. Ideally, you should opt for steel-cut or rolled oats that are free of added sweeteners and flavors. That means no flavored oatmeal packets!

Chickpeas

Chickpeas happen to be one of the best sources of dietary fiber, offering 12.5 grams of fiber per cup of cooked chickpeas. They offer a diverse mix of essential nutrients, especially manganese (satisfying 84% of the RDI). Chickpeas also contain omega-3s, omega-6s, folate, copper, protein, and folate. 

Artichokes

These low-calorie vegetables happen to be rich in fiber and other essential nutrients. One medium artichoke supplies nearly 50% of the RDI of fiber for women and a third for men. Notable nutrients include vitamins A, C, E, B, and K, calcium, potassium, phosphorus, and magnesium. You can steam, bake, or boil artichokes and season them with lemon juice, olive oil, herbs, spices, and red onion. Spinach artichoke dip is not a healthy way to eat artichokes, in case you were wondering. 

Acorn Squash

Winter squash varieties, such as acorn squash, butternut squash, and pumpkins, are excellent sources of beta-carotene, among other nutrients. Their signature orange flesh is rich in soluble fiber, which slows the rate at which the body digests food, allowing for maximum nutrient absorption. In addition to offering nine grams of fiber per cup, acorn squash also offers vitamins A, B6, and C, magnesium, folate, potassium, thiamine, and manganese. 

Durian

This is not the most popular fruit in America. It is very strange looking and you either love it or hate it, as both the smell and flavor can be very off-putting to many people. That said, it is very nutrient-dense, offering an impressive amount of healthy fats. Because of that, it is higher in calories than most other fruits. It is similar to avocados in that way. Durian offers 9.2 grams of fiber per cup, and also contains vitamin C, potassium, manganese, and some B vitamins. 

Coconut

With a low-glycemic index, coconut is great to incorporate into your diet if you are watching your blood glucose levels. Coconut flour contains four to six times the amount of fiber as oat bran, and coconut meat itself offers 7.2 grams of fiber per cup. Coconut meat is also rich in selenium, folate, manganese, and omega-6s. Make sure to buy desiccated coconut instead of sweetened coconut flakes, as the latter version is very unhealthy and comes with no nutritional benefits. 

Almonds

Nuts, like almonds, are great sources of protein, healthy fats, and fiber. Almonds are lower in calories and fats compared to most other nuts, though. They do offer 11.5 grams of fiber per cup, though. They also offer impressive amounts of magnesium, protein, riboflavin, manganese, and vitamin E. You can enjoy them as a snack or blend them into sauces or energy bal recipes. 

Raspberries

Raspberries contain a lot of manganese, which helps support healthy bones, skin, and blood sugar. Because they are so easy to eat, as they are slightly tangy and sweet, they rank high on the list of high-fiber foods for children and adults. They offer eight grams of fiber per cup, in addition to other nutrients like vitamins C and K and manganese.

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Let us get one thing clear before we get into this recipe: there are no chickpeas in this hummus. We’ll go so far as to say that you won’t believe that it is made without chickpeas. Garbanzo beans, or chickpeas, can be very difficult to digest in their raw form, unless they are sprouted before you eat them. For this reason, we omitted them from this hummus and focused on using zucchini, raw sunflower seeds, lemon, and several other ingredients. It really does look and taste like hummus, though, especially after you garnish it with some optional herbs, spices, and a drizzle of olive oil.

Zucchini exhibits a diverse nutritional profile and is particularly rich in antioxidants, more specifically carotenoids. Zucchini offers lutein, zeaxanthin, and beta-carotene, all of which may benefit your eyes, skin, and heart. These carotenoids may even offer some protection against certain types of cancer, such as prostate cancer. According to research, the skin of zucchini contains the highest levels of antioxidants, with yellow squash offering slightly higher levels than green varieties.

Because zucchini contains both soluble and insoluble fiber, it may promote healthy digestion in several ways. Soluble fiber feeds the healthy bacteria that live in the gut, which helps them produce short-chain fatty acids that nourish gut cells. Short-chain fatty acids may also lower inflammatory markers and reduce symptoms of certain gut disorders. Insoluble fiber adds bulk to stool and helps food move through the digestive tract. If all of that is not reason enough to eat this zucchini hummus, we don’t know what is! It is purely delicious and a great raw dip to have in your cleansing recipe arsenal.

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There are many fad diets that focus on cutting out entire food groups, calories, and more. Unlike those diets, the portfolio diet focuses on strategically incorporating specific cholesterol-lowering foods into your daily meals. Don’t think of this as a diet; rather, it is more akin to a plant-forward way of eating that helps you maximize health benefits, particularly for optimal cardiovascular function.

What Is The Portfolio Diet?

Any smart business person knows that it is best to diversify investments. You want to make your portfolio perform as best as it can, which is why this diet focuses on combining a specific combination of functional foods. You don’t count calories; rather, you prioritize nutrient synergy. Basically, the foods you eat work together to deliver strong cholesterol-lowering effects.  The diet is built around the following food categories:

• Viscous (soluble) fiber
• Plant-based protein
• Plant sterols
• Nuts

Many studies indicate that each of those components can independently improve cholesterol markers in humans. When you combine them, their effects are amplified and they can better support lipid profiles, reduce inflammation, and improve cardiometabolic health. Although this diet is compared to the DASH diet or Mediterranean diet, it is different in that it places more emphasis on foods clinically proven to lower cholesterol levels. 

How To Follow The Diet

The beauty of this diet is that it does not require perfection. As long as you are consistent and thoughtful with your food choices every day, you can be successful. 

Core guidelines:

• Base most of your meals around plant-based foods
• Replace saturated fats with unsaturated fats
• Include multiple portfolio components daily
• Limit or avoid consumption of ultra-processed foods and refined sugars

Daily targets:

• Viscous fiber: 10 to 25 grams (g) per day
• Plant-based protein: several servings per day
• Plant sterols: 2 g per day
• Nuts: 1 to 2 ounces (oz) per day

Viscous (Soluble) Fiber Sources:

• Oats and oat bran
• Psyllium husk
• Eggplant
• Barley
• Rye
• Chickpeas
• Beans and lentils
• Okra
• Vegetables
• Whole grains
• Apples, berries, and citrus fruits

Plant-Based Protein Sources:

• Lentils
• Chickpeas
• Black beans and other beans
• Legumes
• Split peas
• Soy foods (tempeh, tofu, soybeans)

Plant Sterol-Rich Foods:

• Fortified yogurts
• Fortified juices
• Certain fortified spreads
• Fortified plant milks

Nuts:

• Almonds
• Walnuts
• Hazelnuts
• Pecans
• Pistachios
• Nut butters
• Peanuts

Foods To Limit Or Avoid:

• Red and processed eats
• Fried foods
• Sugar-sweetened beverages (such as sodas and juices)
• Refined carbohydrates
• Butter, cream, and full-fat dairy
• Packaged snacks high in trans fats

Health Benefits Of The Portfolio Diet

The primary benefit is that this way of eating helps to lower cholesterol levels. Clinical trials found that combining portfolio foods can significantly reduce LDL (bad) cholesterol levels. In fact, the effects were comparable to low-dose statin therapy in some individuals. That is largely attributed to the plant sterols blocking cholesterol absorption and soluble fiber binding to bile acids. A systematic review and meta-analysis of controlled trials involving adults with hyperlipidemia found that combining the portfolio diet with a standard cholesterol-lowering background diet significantly reduced LDL cholesterol by 17%. 

It’s possible that following the portfolio diet may help reduce inflammation, as many portfolio foods contain anti-inflammatory properties. Research shows that plant-based dietary patterns, such as the portfolio diet, is associated with lower inflammatory markers linked to heart disease.

Due to the inclusion of more viscous fiber in the portfolio diet, you may experience better gut health. This soluble fiber produces short-chain fatty acids that support both digestive and metabolic health. Research found that increasing soluble fiber intake improved microbiome diversity. In fact, systematic reviews of plant-based dietary patterns in adults, such as the portfolio diet, increased beneficial bacterial groups in the gut.

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Found throughout the entire body, primarily in bones, muscles, and non-muscular soft tissue, magnesium is an essential mineral with many roles in the body. Even though it helps carry out many bodily functions, roughly 50% of people in the United States do not consume enough of it daily. Failure to consume enough in your daily diet can increase the risk of developing high blood pressure, osteoporosis, diabetes, and heart disease. 

Benefits Of Magnesium

Magnesium is part of a group of helper nutrients, including fiber, potassium, and antioxidants. These nutrients help protect blood vessels and work to improve insulin resistance. Magnesium also helps the body convert vitamin D into an active form that the body can use. It helps the kidneys and liver metabolize vitamin D. Being deficient in magnesium actually reduces the body’s ability to use vitamin D, which ultimately impacts calcium absorption. Magnesium also assists with:

• Energy production
• Muscle and nerve function
• Bone density
• DNA repair
• Protein synthesis
• Blood sugar control
• Blood pressure regulation

Although almonds contain a good amount of magnesium, among other minerals, there are other foods that offer more magnesium. Continue reading to learn more about them. 

Legumes And Pulses

Legumes and pulses include chickpeas, lentils, peas, beans, soybeans, peanuts, green peans, and snap peas. Most legumes and pulses have less magnesium per serving than almonds, but others provide more than double. As a quick note, the body absorbs about 30% to 40% of magnesium from food. Some foods, such as legumes and pulses, have molecules that make it harder for the body to absorb magnesium. Soak your legumes to increase magnesium absorption. Consider the following amounts from different legumes and pulses:

• Soybeans: 148 milligrams (mg) per cooked cup
• Lima beans: 126 mg per cooked cup
• Black beans: 120 mg per cooked cup
• Adzuki beans: 120 mg per cooked cup
• Edamame: 99.2 mg per cooked cup
• Navy beans: 96.5 mg per cooked cup

Chickpeas: 78.7 mg per cooked cup

Whole Grains

Providing fiber, vitamins, and minerals like magnesium, whole grains can be great additions to your diet. Whole grains, unlike refined grains, contain all three parts of the grain (bran, germ, and endosperm), which are removed from refined grains during processing. Milling reduces the magnesium content, which explains why white rice has about 20% of the magnesium that exists in brown rice. The following whole grains offer the most magnesium:

• Amaranth: 160 mg per cooked cup
• Teff: 126 mg per cooked cup
• Quinoa: 118 mg per cooked cup
• Brown rice: 85.8 mg per cooked cup
• Buckwheat groats: 85.7 mg per cooked cup

Leafy Greens And Vegetables

There are not too many vegetables that contain a lot of magnesium. Researchers agree that some leafy greens and select vegetables have more than almonds offer per serving. Green vegetables are highly versatile, as they can go into omelets, smoothies, salads, stir-fries, soups, or stews. Some great magnesium-rich vegetables include:

• Spinach: 157 mg per cooked cup
• Swiss chard: 150 mg per cooked cup
• Beet greens: 97.9 mg per cooked cup
• Acorn squash: 88.2 mg per cooked cup

Nuts And Seeds

Besides almonds, there are other nuts and seeds that offer good amounts of magnesium, in addition to zinc, selenium, and vitamin E. There are also nut butters and flours that contain magnesium. Use nut flours in place of standard all purpose flour to get more magnesium for your buck. And while most nuts and seeds contain some magnesium, the following ones provide more per serving than almonds do:

• Hemp seeds: 210 mg per one ounce
• Pumpkin seeds: 168 mg per one ounce
• Brazil nuts: 107 mg per one ounce
• Chia seeds: 95 mg per one ounce
• Pilinuts: 85.6 mg per one ounce
• Cashews: 82.8 mg per one ounce

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When the pipes are clogged, life is no fun. You sit and strain on the toilet, but nothing comes out, except intense grunts and frustration. The fact is: you are constipated. Constipation, in addition to being quite frustrating, is fairly common, affecting between 12 to 19% of the American population chronically. 

What Is Constipation?

Constipation is the most common digestive complaint and is associated with reduced quality of life and a substantial amount of economic costs. The Mayo Clinic classifies constipation as having fewer than three bowel movements per week. Additionally, people also have difficulty passing stool, and the stool is hard, dry, and lumpy. It typically stems from a lack of fiber and fluids in the diet and lack of physical exercise, but it can be caused by certain health conditions and medications. 

For a select number of people, constipation is a chronic condition. For others, it is a rare occurrence that can be remedied by changing routine, changing dietary habits, and exercising regularly. No matter the cause of your constipation, you can find relief; it just depends on how you do it. Continue reading to learn about several tips to relieve constipation at home. 

Adjust Your Diet

If you are struggling with constipation, look to your kitchen for answers. You need to enrich your diet with fiber in order to keep your stool soft and bulky. Some great fiber-rich foods include oats, lentils, chickpeas, broccoli, flaxseed, black beans, carrots, apples, pistachios, raspberries, kale, and pears. Additionally, eliminate highly processed foods, fried foods, and high-fat foods from your diet, as they have very little fiber and can contribute to cardiovascular disease. As a final note on fiber, it is possible for too much to cause bloating and gas. Always pair your fiber intake with water, or else constipation may worsen. 

Drink Lots Of Water

Water is essential for many bodily processes, including lubricating the digestive tract to help the body pass stool. Feeling backed up? Pour yourself a nice tall glass of water and drink it immediately. Additionally, reduce your intake of caffeinated beverages, as caffeine dehydrates the body by increasing urination. Health experts also warn against alcoholic beverages because they can irritate the digestive tract. 

Squat

You do not have to squat all the way down to the ground, which may be quite difficult for some, in order to poop. That said, the best position for pooping involves the knees to be above the hips. That position helps move things along without the need to strain. These days, there are many products that can help you get into that squatting position. You can also hug your knees or rest your feet on a small stool while you sit on the toilet. 

Do Not Hold It In

This seems like a no-brainer, but there are a lot of people who refuse to poop unless they are in the comfort of their own home. When nature calls, do not ignore it. Do not avoid a public restroom, unless it is unfathomably dirty. Additionally, do not become too busy for your body, as that is a common trigger for constipation.

Increase Physical Activity

If you want to get things moving, you have to move yourself. In fact, take your poop not moving as a sign to get moving! When you exercise, you accelerate several bodily functions, such as circulation and the amount of oxygen that exists in the blood. You also engage the muscles that are responsible for pushing waste out of the body. A 10-minute walk or several chair exercises may be enough to get things moving. 

Give Yourself Some Time

If you feel that your time to eliminate is in the morning, try to wake up a little earlier to give yourself more time. You can eat breakfast, read an article, or watch a show before allowing your bowels to move. Warm drinks, such as hot tea or black coffee, can encourage you to go. Plus, you probably feel more relaxed using your bathroom at home. Don’t get too relaxed, though, because the more time you spend on the toilet, the likelier you are to strain, which can cause hemorrhoids. Limit your toilet time to 10 minutes and don’t force anything out. 

Manage Your Stress

There is a connection between what goes on in your head and what happens in your gut. In fact, it is very common for people with depression or anxiety to experience constipation. When the body is stressed, it is in fight-or-flight mode. Excess stress hormones, including adrenaline and cortisol, flow throughout the body and can slow digestion and other bodily functions. Long-term stress can lead to a sluggish gut, so learn to manage your stress with breathing exercises, yoga, meditation, or journaling. Find what works for you and run with it!

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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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