Whether you use fresh or canned pumpkin, incorporating pumpkin into your meals is never a bad idea. That is especially true when pumpkins are plentiful during fall. Even the seeds, which you should not throw away after scooping out the stringy flesh, offer beneficial nutrients. The actual pumpkin flesh, though, is one of the richest sources of beta-carotene and contains other nutrients like fiber, vitamin C, carotenoids, copper, potassium, iron, and more. 

What Is Pumpkin?

The pumpkin is considered one of  the oldest domesticated plants. Historians suspect that tribes native to North America grew them since at least 5,000 BCE. Pumpkin is technically a fruit, but people commonly think of it as a vegetable. Fruits are edible, seed-bearing, flowering plants, which makes all squash fruits. The pumpkin is technically a winter squash that comes from the Cucurbita pepo or Cucurbita maxima plants. It is related to watermelon, zucchini, and cucumber, among other fruits and vegetables. The entire pumpkin, minus the string flesh and skin, is edible.

Pumpkin flesh and seeds are rich in a wide variety of nutrients. They contain everything from zinc and vitamin A to healthy fats and fiber. We hope that you don’t reserve pumpkins just for carving this year and that you enjoy them for all their health benefits. If you choose to use canned pumpkin, make sure it is 100% pure pumpkin, not pumpkin pie filling. The former is real pumpkin, while the latter is rich in processed ingredients, added sugars, and unhealthy oils. Continue reading to learn why you should eat more pumpkin. 

May Help Regulate Blood Pressure

A one-cup serving of cooked pumpkin provides more than 12% of the recommended daily intake (RDI) of potassium. Potassium is an electrolyte found in bananas, avocados, squash, potatoes, and other fruits and vegetables. Most adults lack sufficient potassium in their diets, which is a shame since potassium may help regulate blood pressure. It works to counteract the effects of sodium, which most Americans consume in excess regularly. Additionally, the fiber in pumpkin may help promote healthy cholesterol levels, which lowers the risk of heart disease. 

Provides Manganese And Copper

These two minerals may not receive as much attention as other nutrients, but they are integral to overall health. Manganese helps protect against bone density loss and fractures. The anti-inflammatory properties of manganese may also help encourage optimal metabolic, joint, and brain health. Copper, on the other hand, helps promote the formation of hemoglobin and collagen. It also aids with the synthesis of enzymes and proteins involved with respiration, energy metabolism, and DNA synthesis. 

Helps Maintain Healthy Vision

Pumpkin’s vibrant orange color is attributed to the impressive beta-carotene content. Beta-carotene is a precursor to vitamin A and essential for maintaining healthy vision as you age. Several studies indicate that beta-carotene may help lower the risk of age-related macular degeneration and cataracts, two common age-related causes of vision loss. Lutein and zeaxanthin are two other carotenoids in pumpkins and they work to protect the eyes from oxidative stress and UV light. 

Supports Healthy Skin

Pumpkins contain vitamins A, C, and E, in addition to zinc, all of which contribute to healthier skin. Vitamin C works to enhance collagen production and improve skin elasticity, which helps reduce the signs of aging. Zinc aids inflammation reduction and may help people with acne-prone skin. Lastly, research published in the American Journal of Clinical Nutrition claimed that beta-carotene works to protect the skin from UV rays.

Lots Of Vitamins C & E

A one-cup serving of cooked pumpkin contains 13% of the RDI of both vitamin C and vitamin E. Vitamin C, as we mentioned previously, supports collagen synthesis and helps protect cells from tissue damage. It is also an integral antioxidant for optimal immune function and neurological health. Vitamin E also offers antioxidant effects, and a diet rich in vitamin E has been linked to a reduced risk of PMS symptoms, Alzheimer’s disease, acne, wrinkles, and hormonal problems. Vitamin E also works to prevent free radical damage, which may help to decrease the risk of several cancers, including colorectal and prostate cancer.

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There are several signature fall fruits, including apples, persimmons, pomegranates, grapes, figs, and cranberries. One of our favorite fall fruits is the pear, which is as versatile as it is refreshing and delicious. Pair your pears with sweet, spicy, savory, or tart flavors and you’ll be pleased. That’s why we added ginger to this pear smoothie. The natural sweetness of the pear is a great balance to the spicy kick of the fresh ginger.

Pears are often underutilized ingredients in smoothies. They are popular to enjoy as healthy snacks, but people also add them to salads and some desserts. These bell-shaped fruits deserve a little more attention in smoothie recipes, not only for their flavor, but also for their impressive nutritional profile. A single medium pear provides:

• Calories: 101
• Carbohydrates: 27 grams (g)
• Protein: 1 g
• Fiber: 6 g
• Vitamin C: 9% of the daily value (DV)
• Potassium: 4% of the DV
• Copper: 16% of the DV
• Vitamin K: 7% of the DV

The same serving also provides small amounts of other micronutrients, including folate, niacin, provitamin A, and polyphenol antioxidants. Pears with green skin, such as Bartlett pears, contain lutein and zeaxanthin, two compounds that are integral for healthy vision. Ruby-red pears, for example, contain anthocyanins that may help improve heart health and protect against certain types of cancer.

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During the summer months, melons are the freshest they will ever be, no matter if it is a watermelon, cantaloupe, or honeydew. The honeydew, and other melons, have a rich water content, aiding your hydration efforts during those hot summer days. Most melons are over 90% water and in the case of honeydew, it also offers iron, calcium, zinc, copper, selenium, manganese, fiber, vitamin A, lutein, folate, and beneficial fatty acids.

Honeydew isn’t the only hydrating ingredient in this smooth. Cucumber also brings with it a boatload of water and other integral nutrients that contribute to healthy bodily function. It provides vitamin K, vitamin C, and other antioxidant compounds. The chia seeds offer beneficial omega-3 fatty acids that work to enhance brain, gut, and heart health. We don’t just want to bore you with a long list of nutritional benefits, though. Ultimately, this smoothie is about the incredibly refreshing flavor!

Because this smoothie contains honeydew and banana, you probably do not need to add the maple syrup. That is entirely up to you, but consider omitting it first, taste the smoothie, and add the maple syrup if you really crave a sweeter flavor profile. The spinach is also optional, but adds more nutrients. You don’t have to worry about that leafy green ruining the flavor of the smoothie at all. You can’t even taste it! As long as you have a sweet and scrumptious honeydew, that’ll be the primary flavor you taste when you enjoy this smoothie.

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Fava beans, or broad beans, are large green legumes that come in pods. Eaten by people around the world, fava beans exhibit a slightly sweet but earthy flavor. They are nutritional powerhouses, providing a variety of health benefits. Naturally rich in fiber, protein, and a variety of other vitamins, minerals, and antioxidants, fava beans may aid blood sugar regulation, support heart health, and boost immunity. 

Even though fava beans are relatively small in size, they pack a ton of nutrients. They are particularly rich in plant protein, folate, and soluble fiber. One cup of fava beans contains the following nutrients:

• 187 calories
• 33 grams (g) of carbs
• 13 g of protein
• Less than 1 g of fat
• 36% of the daily value (DV) of manganese
• 18% of the DV of magnesium
• 40% of the DV of folate
• 14% of the DV of iron
• 22% of the DV of copper
• 13% of the DV of potassium
• 11% of the DV of thiamine and zinc

May Help Prevent Birth Defects

Folate is essential for creating cells and organs, and it is a nutrient that promotes healthy fetal development. An expecting mother should increase her intake of folate, be it from food or supplements, to help reduce the risk of neural tube defects, or developmental issues with the infant’s spinal cord and brain. One study involved more than 23,000 women and found that the incidence of brain and spinal cord issues was 77% lower in infants of mothers who had the highest daily intake of folate. Since one cup of fava beans contains 40% of the DV of folate, they should be near the top of the list of great pregnancy foods.

May Benefit Bone Health

Fava beans are rich in both manganese and copper, two nutrients that may prevent bone loss. Health experts do know the exact role that these nutrients play in bone health, but animal studies suggest that being deficient in these two nutrients may lead to decreased bone formation. Existing human research suggests that both manganese and copper are integral to bone health. A one-year study in postmenopausal women with weak bones found that taking a manganese and copper supplement along with vitamin D, calcium, and other nutrients, improved bone mass. 

May Help Lessen Symptoms Of Parkinson’s Disease

Fava beans contain levodopa (L-dopa), a compound that the body converts into dopamine, a neurotransmitter. Researchers note that Parkinson’s disease causes the death of dopamine-producing brain cells. That process can lead to tremors, difficulty walking, and issues with motor function. Eating fava beans may help with some symptoms of Parkinson’s disease, but more research is necessary. One small study involved 11 people with Parkinson’s. Study authors observed that participants who ate 1.5 cups of fava beans after 12 hours without medication had a comparable positive effect on blood dopamine levels and motor function as L-dopa drugs.

May Help Boost Immune Function

Naturally rich in antioxidant compounds, fava beans may help optimize immune function. Antioxidants work to fight free radicals that may cause cell damage, making them vital to your body’s immune defense. One test-tube study found that fav bean extract was able to increase the antioxidant activity in human lung cells by 62.5%. Additionally, fava beans contain compounds that boost the ability of glutathione in human cells, which may help delay cellular aging.

May Help Reduce Blood Pressure

Fava beans contain magnesium and potassium, both of which may relax blood vessels and lower blood pressure. Various studies indicate that the Dietary Approaches to Stop Hypertension (DASH) diet recommends foods high in potassium and magnesium. A 10-year study in 28,349 women found that participants with the highest intake of magnesium were less likely to develop high blood pressure than those with the lowest intake. 

May Help Lower Cholesterol

The soluble fiber in fava beans may help promote healthy bowel movements because it absorbs water in the gut. During that process, it forms a gel-like substance and helps soften your stool. Soluble fiber also binds to and removes cholesterol from the body. Several studies indicate that soluble fiber may help lower blood cholesterol levels in healthy adults and those with elevated levels. A review of 10 studies focused on the effects of fiber-rich legumes on cholesterol levels. The review concluded that diets that included these legumes were associated with modest decreases in total and LDL (bad) cholesterol levels.

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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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People usually occupy one of two camps regarding cranberry sauce: they either love it or hate it. There isn’t a middle ground about this classic holiday condiment. An argument could be made that the people who do not like cranberry sauce have a distaste for the jelly stuff that comes in a can. Maybe they just have not tasted a condiment as delectable as this homemade cranberry sauce, which utilizes fresh cranberries.

As with anything homemade, you get to choose the ingredients. Because it is made with fresh ingredients, it has a much shorter shelf life than canned cranberry sauce. This sauce will keep fresh in an airtight container in the fridge for at least one week. You can also freeze it for up to three months. This paleo cranberry sauce is the perfect balance of sweetness, spice, and tartness. Some people want to know if they should enjoy this sauce warm or cold. You want to know the best way to enjoy it? The way you like it is the best way for you to enjoy this condiment. That rule applies to most culinary creations, if we’re being honest.

The great thing about fresh cranberries is that they contain a lot of insoluble fiber, which passes through your nearly intact. Cranberries also offer soluble fiber, lots of vitamin C, manganese, vitamin E, copper, and vitamin K1. They also happen to be rich in bioactive plant compounds, specifically flavonol polyphenols. Some of these compounds include quercetin, peonidin, ursolic acid, myricetin, and A-type proanthocyanidins. You can learn more about the health benefits of cranberries by clicking here. For now, let’s enjoy some cranberry sauce!

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There are only a handful of things that capture the essence of summer. A long beach day with the family, a day at the lake, a backyard barbecue, and, of course, biting into a juicy stone fruit. Be it a peach, nectarine, apricot, plum, pluot, or a cup of cherries, a stone fruit is nearly unmatched for summer fruits. Well, watermelon may top the list for some, but not for us!

A stone fruit, or a drupe, is a type of fruit that contains a large stone (pit) in the center. They belong to the Prunus genus family and usually have a thin skin with soft and juicy flesh. Unlike other fruits, stone fruits stop reopening right after being picked. That means that the stone fruit season is limited, but because of different ripening times, you can find stone fruit varieties throughout the year. Stone fruits provide a long list of vitamins, minerals, and antioxidants, and you can continue reading to learn more about them. 

Peaches

A true classic, the peach has been cultivated all over the world, dating all the way back to 6,000 BC. They exhibit a scrumptiously sweet flavor, are low in calories, and have a host of health benefits. Peaches are rich in carotenoids, which are plant pigments that give peaches their signature yellow color. Carotenoids exhibit anti-inflammatory effects and may help protect against certain eye diseases and cancers. Some research shows that people who eat carotenoid-rich diets have a lower risk of developing age-related macular degeneration. 

Apricots

These small, orange stone fruits are naturally rich in vitamins A, C, E, K, and several B vitamins. Fresh apricots are especially rich in beta-carotene, which is a carotenoid that the body converts into vitamin A. Apricots are particularly rich in this plant pigment, in addition to other plant compounds that help protect against oxidative stress. One study with 1,300 people suffering from gastrointestinal reflux disease (GERD) found that people who ate apricots daily experienced significantly fewer GERD symptoms compared to those who didn’t. Apricots may also improve digestion by accelerating the rate at which food moves through the digestive tract.

Lychee

The lychee fruit offers a distinct flavor and texture. The sweet and refreshing white flesh is protected by a sturdy, inedible pink skin. One cup of lychees fulfills 226% of the recommended daily intake (RDI) of vitamin C and 7% of the RDI of folate. Lychees are also rich in phosphorus, copper, potassium, and good amounts of riboflavin (vitamin B2). They also provide phenolic compounds, including epicatechin, rutin, caffeic acid, chlorogenic acid, and gallic acid, all of which exhibit powerful antioxidant effects. 

Plums

Plums, despite their size, pack an impressive nutritional punch. They are naturally rich in vitamins A, C, and K, and offer an assortment of phenolic compounds, including kaempferol and proanthocyanidins. Phenolic compounds work to protect your cells from damaging free radicals, which may help reduce your risk of neurodegenerative illnesses and heart disease. Prunes, which are dried plums, may help increase bone mineral density and relieve constipation. Think of prunes like concentrated doses of the nutrients you find in plums. 

Mangos

Didn’t think you’d see mangos on this list, did you? Most people don’t realize that mangos belong to the stone fruit family. They are naturally rich in several B vitamins, vitamin K, vitamin E, vitamin C, magnesium, copper, and potassium. Like other stone fruits, mangos offer a diverse mix of antioxidant compounds, including anthocyanins and carotenoids. Mangos are high-fiber fruits, so it helps promote healthy digestion. One study involved people with chronic constipation. Researchers observed that eating two cups of mango daily significantly improved stool consistency and frequency. 

Cherries

Last, but not certainly not least, we have cherries, which have a sweet and slightly tart flavor. Cherries are great sources of manganese, magnesium, copper, vitamins B6, C, and K, potassium, and lots of antioxidants, including procyanidins, anthocyanins, and flavonols. These antioxidants work to reduce inflammatory processes, potentially reducing your risk of some chronic diseases. A small one-month study found that people who consumed a little less than two cups of cherries per day significantly reduced inflammatory markers, including C-reactive protein (CRP) and interleukin 18 (IL-18). Other studies indicate that cherries may help improve sleep, reduce post-exercise muscle soreness, and regulate blood sugar and cholesterol levels.

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We’ll say it if nobody else will, “soup season is never over.” Sure, there are heartier soups and stews with ingredients that lend themselves to colder months, but you can enjoy soup year round. For example, you can enjoy a cold gazpacho in the summer or a creamy zucchini and potato soup in the winter. In the case of this recipe, it makes for a great appetizer or light entree. After cooking the ingredients, blend them together to make a velvety soup that seems to intensify in flavor with each spoonful you eat.

Unlike traditional mushroom soup recipes, this one calls for portobello mushrooms. Some would argue that they are the undisputed mushroom champs, but that is not a decision for us to make. Portobellos are mature cremini mushrooms that exhibit a more intense flavor profile and meatier texture. That’s why you commonly see them as burger patty replacements. They are naturally low in calories and offer 15 different vitamins, minerals, and antioxidant compounds. Some of these nutrients include selenium, copper, vitamin D, and B-vitamins.

Some of the phytonutrients in portobello mushrooms help to boost the immune system by charging up white blood cells. These mushrooms also contain antioxidants that may help reduce inflammation and and improve cardiovascular health. Now, is eating this soup going to make you the healthiest person alive? No, but it tastes great and can be a great addition to your healthy diet, especially if you are trying to watch your caloric intake.

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Most people know of the lotus flower, which sits beautifully atop pond water. To this day, the lotus flower symbolizes beauty and rebirth. It’s not often that people think about the lotus roots, which stretch deep into the mud of the ponds they grown in. The lotus root is not only edible and popular in Asian cuisine, but also a great source of various health properties. 

Similar to burdock root, lotus rhizomes contain antioxidants that help fight against free radicals and protect cells in the body. Studies have shown that compounds in lotus root may aid digestion, improve cardiovascular function, support brain health, and reduce inflammation. It exhibits a crunchy texture and nutty flavor, and you can incorporate it into salads, soups, and stir-fries. The nutritional profile of lotus root is almost as distinct as its appearance. For example, one raw lotus root provides:

• Calories: 85.1 
• Protein: 3 gram (g)
• Carbohydrates: 19.8 g
• Fat: 0.1 g
• Sodium: 46 milligrams (mg)
• Vitamin C: 56% of the daily value (DV)
• Vitamin B6: 18% of the DV
• Copper: 33% of the DV
• Riboflavin: 23% of the DV
  Thiamine: 17% of the DV
• Phosphorus: 9% of the DV
• Potassium: 14% of the DV
• Magnesium: 6% of the DV
• Manganese: 13% of the DV

Boosts Brain Function

Lotus root, along with sunflower seeds and cashews, is an excellent plant-based source of copper. Researchers note that copper strengthens bones, improves energy levels, supports metabolism, and enables the function of neural pathways. One study suggests that the polyphenolic compounds in lotus root improve neural function by boosting the production of brain-derived neurotrophic factors in glial cells. These are the most abundant type of cells in the central nervous system. 

Improves Cardiovascular Health

In addition to the antioxidant compounds, lotus root is rich in fiber and potassium, both of which improve cardiovascular function. People with low potassium levels have a higher risk of heart disease, especially stroke. Potassium, magnesium, calcium, and other minerals prevent the buildup of fluids in cells. That means potassium helps lower blood pressure and reduces the risk of other cardiovascular issues. Research also notes an inverse association between people who eat foods higher in insoluble fiber and cholesterol and blood pressure levels.

Reduce Risk Of Birth Defects

Lotus root is a great source of beneficial nutrients (primarily folate) for pregnant women. Women in their childbearing age should be mindful of the amount of folate they consume. The reason for that is sufficient folate intake can help prevent neural tube defects, which can occur during early pregnancy. The calcium, choline, and iron in lotus root also support a healthy pregnancy. 

Promotes Glowing Skin

Vitamin C benefits the skin in several different ways, and lotus root happens to be a great source of this nutrient. The skin has high concentrations of vitamin C, which promotes collagen synthesis and helps protect the skin from damaging free radicals. Vitamin C also works to reduce the signs of aging, dark patches, and skin discoloration. Preliminary studies note that lotus root may possess anti-aging and anti-wrinkling effects. 

Supports Energy Levels

Regular lotus root consumption may increase iron levels, and iron supports ongoing energy by helping oxygen reach cells. Iron-deficient people tend to feel tired, sluggish, and have difficult concentration. When you eat iron-rich foods, you help increase oxygen to cells and muscles. It also helps iron promote the proper absorption of nutrients and digestion of proteins. Other iron-rich foods include spinach, lentils, tempeh, beans, and Swiss chard.

Aids Digestion And Weight Management

Lotus root contains quite a bit of fiber, which aids digestion by bulking up stool. A diet rich in fiber can make you feel satiated for a longer period of time, meaning you won’t overeat or eat for no reason. According to research, fiber helps reduce hunger, in addition to relieving constipation. By reducing hunger, you reduce your total caloric intake and prevent gain. Additionally, fermented lotus root exhibits gastroprotective effects in a study with rats. The antioxidants in lotus root also aid the digestive process.

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For anyone who has participated in one of our cleanses, making your own salad dressings is par for the course. You don’t have to stop making dressings just because your cleanse is over. When you finish cleansing, you can use more ingredients, so your culinary creativity factors into the equation. You can make dressings that you find in restaurants and stores, or copy the recipes of friends and family members.

The great thing about this miso tahini dressing is that it offers umami, sweet, and tangy flavor notes. Tahini offers a nutty flavor and also makes the dressing incredibly creamy and smooth. It is naturally rich in fiber, protein, and essential minerals like copper and selenium. Tahini pairs beautifully with miso paste, which provides the umami flavor in the dressing. Mild yellow or white miso is the recommended type of miso for this dressing because red miso may be too assertive of a flavor. Another umami element is the tamari, but you can use coconut aminos if you are gluten-sensitive.

This dressing is very simple to make and only requires a bowl, jar, or blender. The easiest way to make the dressing is to add all of the ingredients to a bowl and whisk them together. Because this miso dressing calls for fresh garlic, use a garlic press or microplane to turn the garlic into a paste. That way, you won’t end up with large garlic chunks in your dressing. Lastly, avoid large clumps in your dressing by mashing the miso paste while you whisk. Your dressing is ready when you don’t see any clumps, and when the flavors are balanced, of course.

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