Flavonoids might not be the first thing you think about when it comes to blood sugar, but they play a powerful role in supporting overall health – especially for those managing diabetes. These natural plant compounds are packed with antioxidants that help reduce inflammation, improve insulin sensitivity, and support healthy blood sugar levels. In simple terms: they help your body use glucose more efficiently and protect your cells from damage. You can find flavonoids in a variety of plant-based foods like berries, citrus fruits, apples, onions, kale, dark chocolate, and even green tea. The more colorful your plate, the more flavonoids you’re likely getting. Adding these foods into your daily routine isn’t just good for blood sugar – it also supports heart health, brain function, and overall wellness. Small changes in what you eat can lead to big changes in how you feel.

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Add a little pep to your step when you start your morning with this energizing, refreshing green smoothie. Made with tropical, juicy pineapple, creamy banana, nutrient-dense kale, and homemade almond milk. this smoothie is an ideal breakfast or pre- or post-workout snack. It blends easily in less than a minute and you can personalize it with optional add-ons, including chia seeds, fresh ginger, lemon juice, or fresh mint.

If you have an aversion to kale, that is completely okay, but you are missing out on valuable nutrients by avoiding it. You can use spinach in its place, but should you decide to use kale, make sure that you remove the thick, fibrous stems. That will make all the difference to your smoothie. It makes it silky smooth and you won’t feel like you are chewing grass when you drink it. Ideally, you should use frozen pineapple chunks, as doing so adds thickness to the smoothie. Feel free to use fresh pineapple chunks if you prefer a lighter consistency to your smoothie.

We recommend using a frozen banana to create a lovely creamy base for your smoothie. That will pair beautifully with the homemade almond milk, which also adds a subtle nutty flavor that complements the rest of the ingredients. Should you have a nut allergy, feel free to replace the homemade almond milk with homemade hemp seed milk, homemade pumpkin seed milk, or even homemade sunflower seed milk. You can easily find recipes for all of those non-dairy milks in our recipe section.

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For many Americans, the predominant feasting days are Thanksgiving, Christmas, Memorial Day, July 4th, and Super Bowl Sunday. The Super Bowl, also known as the big game, is not just an ordinary watch party to cheer on football teams. It is a day to enjoy everyone’s favorite snacks, comfort foods, and drinks. The spread is almost more important than the game, commercials, and halftime show. 

Super Bowl Statistics

During Super Bowl Sunday, an estimated 48 million Americans order take out. Nearly 60% of those take out orders are pizza, which is partially attributed to all the advertisements. Plus, pizza is an easy, affordable entree that can feed a lot of people. In addition to pizza, chicken wings and chips and dips are the most popularly ordered foods. Did you know that an estimated 1.25 billion chicken wings are eaten during Super Bowl Weekend? That equates to nearly 162.5 million pounds of chicken, proving that this weekend is responsible for 7% of chicken sales for the year. 

Food and beverages account for the majority of spending for at home celebrations for the big game. The latest analytics for the 2026 game suggest that 213.1 million U.S. adults plan to watch the game. This year, about 121.1 million people plan to throw or attend a party, while another 18.2 million plan to watch at a bar or restaurant. Total spending on food, drinks, apparel, and decorations for the 2026 game is expected to reach a record $20.2 billion, which equates to about $94.77 per person.

If you want to take a different approach to your game day spread, we’ve got some great recipes for you. The following appetizers and dips may not even make it past the first half! That’s how good they are! Let us know which ones you end up making on game day in the comments. 

Tomatillo Salsa Verde

If you have extra tomatillos, the best thing to do is transform them into a tangy and slightly spicy salsa verde. Once you make your salsa, grab your favorite chips and get ready to dip. Just be warned that this salsa packs a little heat!

Click here to make the recipe. 

The Best Guacamole

Can you have a game day spread without guacamole? When you make authentic guac, you will never go back to the way you used to make it. This dip is the best guacamole ever, and we hope you agree!

Click here to make the recipe.

Raw Vegan Pineapple Salsa

Not only does the presentation of this salsa look amazing, but it also impresses your taste buds! This salsa is juicy, refreshing, and the perfect combination of sweet and spicy. It’s definitely a dip that you’ll save in your recipe book.

Click here to make the recipe.

Vegan Potato Salad With A Mustard Dressing

This recipe is just as appropriate at a family dinner or potluck as it is on your game day food table. This vegan potato salad is slightly tangy and herbaceous, making it the perfect side dish to accompany the game. 

Click here to make the recipe.

Grilled Sweet Potatoes

If you love sweet potato fries, stop what you are doing and make this recipe before the other ones in this article. This recipe is perfect if the weather permits, because you don’t want to stand out in the cold or snow just to grill some fries. 

Click here to make the recipe. 

Crispy Air Fryer Kale Chips

Churn out a batch of crispy kale chips in a matter of minutes! They are simply seasoned and a great alternative to unhealthy chips. They are especially great if you want to reduce your caloric intake on game day.

Click here to make the recipe. 

Crispy Baked Avocados With A Chipotle Dip

We saved the best recipe for last! We love guacamole, but sometimes you need a break from that tasty dip. Instead, do something incredibly unique with avocados. This may be your new favorite appetizer or healthy snack. You’re welcome.

Click here to make the recipe.

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Just because winter is a little more gloomy, that does not mean you have to eliminate fresh, vibrant salads from your diet. We encourage you to embrace seasonal produce, such as pomegranates, oranges, broccoli, and other items that you can easily incorporate into a slaw, such as this one. Tossed in a balanced citrus vinaigrette dressing, this winter slaw serves as a main course on the raw vegan diet. It can also be a versatile side dish or topping for sandwiches post-cleanse. This slaw is truly a delightful balance of sweet and tangy flavors with a variety of textures.

One of the best things about this crunchy winter slaw is that it is easy to prepare, but that doesn’t mean it lacks flavor. Crisp cabbage, juicy pomegranate arils, crunchy broccoli stems, and torn kale leaves come together for an irresistibly refreshing dish. Plus, it is visually stunning! Make sure that you remove the thick kale stems, as they are very bitter and can leave an unpleasant taste in your mouth. If you want to make less work for yourself, get a package of baby kale leaves, which do not have thick stems and have a slightly sweeter taste than regular kale.

Instead of onion, we decided to include shallots, which have a similar flavor to onion, slightly more mild and sweet. The great thing is that shallots do not overpower the other ingredients. The pair beautifully with the sweet and tangy pear and refreshing pomegranate arils. Toss everything in the citrus vinaigrette and your palate is in for a real winter treat.

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Fruity, delicious, and refreshing…are not the words you would typically use to describe a kale smoothie. This high protein smoothie is definitely a keeper, especially if you are cleansing. It is full of fiber, antioxidants, protein, and so much more. Drinking this smoothei can fuel your body with the energy and nutrients it needs to stay full between meals. Plus, it comes together is just five minutes!

If your goal is to include more protein in your diet, this smoothie should remain in your recipe rotation. No need for chalky protein powders with this smoothie! This smoothie is creamy as can be and helps your body build muscle, boost metabolism, and may even help you curb unwanted cravings. In addition to the protein, this smoothie also offers beneficial antioxidants, vitamin C, magnesium, iron, potassium, polyphenols, and more. Blueberries are great sources of anthocyanins, which are antioxidant compounds that work to reduce inflammation, help lower blood pressure, and protect brain function. Some research indicates that these antioxidants may even exhibit anti-aging properties.

When it comes to choosing kale, you have a lot of options to choose from. Typically, green curly kale is the most common variety in grocery stores, but you don’t want to choose that variety for this recipe. Baby kale is definitely the way to go for this smoothies, and other smoothies that call for kale. It has a much milder flavor and may even exhibit some mild sweetness. Plus, you don’t have to worry about thick fibrous stems that you have to remove prior to blending.

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It’s officially winter, people! Just because the weather is colder and the decorative lights adorn houses, that doesn’t mean that fresh produce takes a backseat to comfort foods. In fact, the colder months actually bring some of the most nutrient-dense fruits and vegetables of the year. Winter produce is typically hearty, flavorful, and especially good for supporting the body when daylight is short and colds and flus are circulating. Consider this article a tour of some of the best seasonal winter produce; plus, your body will thank you for eating them.

Citrus Fruits (Oranges, Grapefruits, Lemons)

Think of winter as citrus season, and that’s no accident. It’s exactly when you need them most, as they are naturally rich in vitamin C, which supports immune function and helps the body absorb iron from plant-based foods. Vitamin C also works to enhance collagen production, which your skin desperately needs during dry winter weather. Citrus fruits also contain antioxidants that work to protect cells from damaging free radicals. Plus, their bright, fresh flavor is a mood booster during those gray winter days.

Kale

Kale is one of those leafy greens that thrives in cold weather, and frost actually makes it taste slightly sweeter. That’s true for a lot of other root vegetables, such as parsnips and sweet potatoes, as well. The light snow cover somehow makes them a little sweeter! Kale is rich in vitamins A, C, and K, all of which aid immune function, bone health, and vision. It also contains compounds that support heart health and help reduce inflammation. For such a tough-looking green, it’s surprisingly nutrient-dense. Just make sure to remove the thick, fibrous stems before you enjoy, as they can taste quite bitter.

Brussels Sprouts

Once unfairly hated, Brussels sprouts are now a winter favorite, and you can commonly see them on restaurant menus. These little green bulbs are rich in fiber, which helps keep you regular and may promote better heart health. The vitamin C in Brussels sprouts support immunity, but it also helps protect cells and may support long-term health.

Sweet Potatoes

A classic winter staple, sweet potatoes are filling, comforting, and quite versatile. They contain a lot of beta-carotene, which the body converts into vitamin A to support vision and immune health. Sweet potatoes also provide complex carbohydrates for steady energy, in addition to fiber that helps keep you full and supports gut health.

Carrots

It’s hard to think of carrots as a winter produce item, considering that you can buy them throughout the year. They are especially tasty during winter and just like sweet potatoes, carrots are rich in beta-carotene, which supports eye health and immune function. They also contain antioxidants and fiber, making them good for both overall health and digestion.

Beets

Beets are a cold-weather root vegetable with a vibrant crimson color and bold, earthy flavor. Beets contain nitrates that help to encourage healthy blood flow and heart function. They’re also a source of folate, which is integral for cell growth and healthy fetal development, and they contain antioxidants that help reduce inflammation.

Winter Squash (Butternut, Acorn, Kabocha)

As the name suggests, these squash varieties are freshest during winter, although they show up during mid-to-late fall. Winter squash are built for the season, as they have thick skin, long shelf life, and tons of nutrients. Most of them have a rich, orange flesh, meaning they are naturally rich in beta-carotene, but they also contain vitamins A and C, which encourage immune and skin health. They also provide potassium, which helps to naturally lower sodium levels in the body, a process that may lower blood pressure levels. Their natural sweetness makes them perfect for cozy winter meals, such as stews, soups, or roasted vegetable medleys.

Apples and Pears

Even though apples and pears are classic fall fruits, they are still going strong throughout winter. Both apples and pears are rich in fiber, especially in their skins, offering support to the digestive system and helping to keep blood sugar stable. They also contain antioxidants that support heart health and overall wellness.

Winter produce may not always look the most appealing, but it’s hearty, nutrient-dense, and exactly what the body needs during colder months. Plus, eating seasonally means better flavor, better nutrition, and often better prices. Even when it’s freezing outside, your plate can still be colorful, fresh, and full of health/life.

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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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Most people deal with a gut-related issue at some point during their lifetime. Gut issues can include bloating, gas, diarrhea, stomach discomfort, or more serious issues, such as irritable bowel syndrome (IBS), leaky gut syndrome, or something more serious. Eating a more nutritious diet can help mitigate a lot of common gut issues that stem from poor eating habits. While this smoothie will not solve your gut issues, it is a great place to start, as it contains ingredients that promote a healthy gut.

Leaky gut syndrome is not technically accepted as a formal medical diagnosis, but it is popular in lay literature. Many gastrointestinal symptoms are ascribed to leaky gut, such as distension, diarrhea, abdominal pain, diarrhea, and bloating. Healing foods may help alleviate some of these issues, while promoting better gut function in the process. This smoothie is brimming with more nutritious than an average meal in the Standard American Diet. It contains spinach, kale, homemade almond milk, avocado, banana, ginger, hemp hearts, chia seeds, and more!

The mix of bananas and grade A maple syrup naturally sweetens this smoothie. The leafy greens provide vitamins K, A, and C, in addition to magnesium, iron, and fiber. The chia seeds and hemp hearts are full of omega-3 fatty acids, which help promote brain and heart health. Additionally, those two ingredients are naturally rich in fiber, which helps keep you full for longer. Drink this smoothie for breakfast and you won’t need to snack unnecessarily before lunch. It’s such a great way to start your day!

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Kale can be a tricky leafy green to enjoy if you are not the biggest leafy green lover. That is especially true if you try to use kale as a salad base instead of Romaine lettuce. One of the easiest entry points to the world of kale is the smoothie. Pair your kale with fruits in the smoothie to help distract your taste buds from the slightly bitter flavor. Another thing to remember when adding kale to your smoothies is to remove the thicker, fibrous stems, as they have an unpleasant flavor that nobody needs to enjoy.

Smoothies are another way to add more greens to your diet. Most people do not consume the recommended daily intake of greens, which offer integral nutrients, such as fiber, magnesium, folate, iron, and vitamins A, C, and K. Statistically, people who eat more leafy greens have better immune function, optimized digestion, and have a lower risk of heart disease. Due to their low calorie content, leafy greens make great additions to your weight loss diet.

This smoothie isn’t all about kale, though. Peaches are low in calories and contain numerous health-promoting compounds, minerals, and vitamins. Fresh peaches are great sources of beta-carotene, which is a form of provitamin A that the body converts to vitamin A after ingestion. Vitamin A has been known to offer protection from lung and oral cancers, and helps maintain healthy mucus membranes and skin. Plus, peaches provide lots of potassium, which helps regulate heart rate and blood pressure.

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The World Health Organization (WHO) recommends consuming at least five servings of fruits and vegetables per day. That is about two cups of fruits and two and a half cups of vegetables, but there is nothing wrong with consuming more than that. In fact, some studies suggest that consuming more than five servings of fruits and vegetables per day may provide additional health benefits. 

Smoothies can help you reach your five servings per day in no time, especially if you drink more than one during the day. The beautiful thing about smoothies is that you do not have to follow a specific formula to make them successfully. There are few rules as to what you should throw in a blender. For example, you can add spinach, bananas, strawberries, blueberries, peanut butter, almond milk, chia seeds, and more and it will likely taste incredible. Just remember that smoothies should be a diverse mix of fruits and vegetables, not just fruits, as that can increase your blood sugar. 

Immune Boosting Smoothies

When you are looking to support the immune system, you can add immune-boosting ingredients to your smoothies. Ideally, you want to include fruits and vegetables that contain vitamins A, C, E, D, and K, zinc, selenium, and B-vitamins. The following smoothies are designed to optimize immune function. Drink them when you feel a tickle in your throat or if you feel like your health needs a boost. You can also enjoy them whenever you like, even if you feel like a million bucks! 

As a quick note, if you feel a little run down and require some extra immune-boosting assistance, feel free to add some Dherbs products to your smoothies. You can empty the capsules of our Immune Formula, Vitamin C, or Anti-V supplement into the smoothie and blend it up. That is also a great way to consume our supplements if you have difficulty swallowing capsules. Enjoy our smoothies that support the immune system.

Vitamin C Smoothie

The best way to load up on vitamin C is by consuming foods that are rich in this antioxidant. This smoothie is full of vitamin C, which benefits the immune system, skin, and more. 

Click here to make the recipe. 

Persimmon Smoothie

Persimmons, ginger, mandarin oranges, homemade almond milk, and more come together for a tasty, autumnal immune-boosting smoothie. Plus, with fall in full swing, there has never been a more optimal time to enjoy persimmons!

Click here to make the recipe.

Citrus Smoothie

This smoothie looks more like a drink you’d order while lounging by the pool on vacation, as opposed to a healthy, immune boosting smoothie. Not only is this drink visually stunning, but it also provides a long list of nutrients that help support the immune system.

Click here to make the recipe. 

Kale Ginger Smoothie

A refreshing and filling kale, ginger, and mango smoothie that’s brimming with immune-boosting vitamins, minerals, and antioxidants.

Click here to make the recipe. 

Citrus Carrot Smoothie

Don’t neglect your immune system! Keep up your body’s defenses against bacteria, fungi, and viruses by regularly drinking this smoothie. It is loaded with vitamins A and C.

Click here to make the recipe. 

Tropical Smoothie

Is this a piña colada or an immune-boosting smoothie? Feel like you’re in the tropics when you drink this refreshing smoothie that boosts energy levels, aids digestion, and enhances immune function with numerous vitamins and minerals. 

Click here to make the recipe. 

Fruit Smoothie

Trying to get over a cold and give your immune system a helping hand? Drink this smoothie for some awesome health benefits.

Click here to make the recipe.

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