When the chips and salsas are out, it’s hard to leave them alone. You can call this intuition or an immense desire to enjoy a salty snack. Salsa tends to reign supreme in the dip category, but only if it tastes great. Terrible salsa is not only an insult to your palate, but also your overall health. A jar of salsa doesn’t offer any nutritional value and can be overly sweet or salty, depending on the variety. That’s why it is always better to make your own, especially since it is very easy.

Some people do not label a dip as a salsa unless it is blended or smooth. For example, a salsa verde or roja is a true salsa, whereas pico de gallo may not be viewed that way to some salsa purists. We are not here to judge or change your opinion on what a salsa is, but this recipe, be it a salsa or not, is an insanely tasty dip. It is sweet, spicy, zesty, refreshing, and highly addictive. Additionally, the salsa offers a wide range of nutrients, given that it contains a mix of colorful fruits and vegetables. If you need antioxidants and vitamin C, this is the salsa for you!

This salsa offers two sweet components: strawberries and mangos. Don’t think that this is just an overwhelming bowl of sweetness, though. The red onion, jalapeño, cilantro, and lime juice create a balanced flavor profile that makes each bite more enjoyable than the last. As a final note, don’t worry if the mango isn’t the sweetest, most tropical mango you’ve ever tasted. It is perfectly fine if the mangos are slightly underripe.

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This is an easy dressing that you’ll want to put on every salad. Although it has a spicy kick, this vinaigrette bursts with herbaceous, zesty flavors. And if there is one thing we know…it’s flavor. This vinaigrette is an unusual departure from the traditional dressings you know and love, but that is why we love it. We are of the mind that you need to experiment with as many flavors and foods as possible. So if you bought a jalapeño and can’t figure out how to use it, try this recipe. Plus, it works great as a dipping sauce or marinade!

When it comes to dressings, it is essential to know the foundation of what makes a great vinaigrette. Whether you make a classically simple variation or an exciting one like this, you will usually find similar ingredients in all recipes, most of which include:

• Olive oil: Any vinaigrette worth its salt will have a great oil that binds the ingredients together. You can use avocado oil or grapeseed oil, but olive oil is an excellent choice.
• Acid: Acid usually comes in the form of vinegar or citrus. Sometimes, you use a little of both, as is the case in this recipe.
• Salt and pepper: A must-have duo for dressings, plain and simple.
• Herbs: Fresh cilantro in a dressing is a game changer, but you usually see chives, parsley, basil, or oregano as common vinaigrette ingredients.
• Garlic or onions: Because raw garlic and onion have a strong flavor, use a light hand with these ingredients, so you don’t overwhelm the dressing. You can always use garlic powder or onion powder for a more mild flavor.

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Are you ready to embark on a flavorful adventure to the Mediterranean? This salad will make your taste buds stand up and scream, “Opa!” A Mediterranean salad, or shirazi salad, is vibrantly colored and packed with bright, citrusy, and satisfying flavors. The acidic, juicy burst from the tomato pairs with the crisp cucumber. Hold onto your fork, though, because the flavors don’t stop there.

Although red onion has an assertive flavor, it doesn’t overpower the rest of the ingredient in the salad. In fact, the brightness from the three different herbs, in addition to the fresh lemon juice, tame that signature allium flavor. What you are left with is a combination of crunchy and juice textures that makes each bite more enjoyable than the last. It’s as if the flavors dance on your palate!

To achieve the perfect Mediterranean salad, we encourage you to cut the cucumber, onion, and tomatoes in uniform size. Doing so helps every bite burst with flavor. Plus, it makes for an easy and enjoyable eating experience. Speaking of chopping, do not over chop your herbs. Give the parsley, mint, and dill a quick chop and then add them to the salad bowl. A light toss in the olive oil and lemon juice will be perfect. Allow the flavors to marinate for about 15 minutes in the fridge and then enjoy. We hope you love it!

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Curtido is a fermented Salvadorian slaw made with cabbage, carrots, onions, and oregano. It is easy to make and is chock-full of beneficial probiotics that encourage healthy digestion. It typically accompanies pupusas, but you can enjoy it on its own as a healthy side dish. In fact, curtido has a slightly crunchy texture and fresh and clean flavor that is highly addicting!

The great thing about curtido is that the flavor only gets better the longer it ferments. It will keep fresh in the fridge for months, so long as you preserve it in an airtight container. Think of this side dish or condiment like the Central American version of sauerkraut. It’s fun and easy to make, and you can customize it based on your taste preferences. For example, this recipe includes optional slices of jalapeño, but you don’t have to include it if you don’t appreciate spice. We have to say that it gives it a powerful kick that is pleasant and addicting.

The key to making a great curtido is slicing the ingredients evenly. Much like coleslaw, you don’t want super think slices of carrot mixed in with thin cabbage slices. For this reason, remove a couple outer leaves of cabbage and save them for jarring. At that point, you can use a mandoline slicer or cheese grater to shred/grate the ingredients. Jar the ingredients and let the fermentation begin!

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Forget taco Tuesday, because (and let’s be honest) you can enjoy tacos every night of the week. There are so many taco filling options, including cauliflower, potatoes, beans, chickpeas, fish, and more. Tacos come together easily and make for a great family style meal. Although the filling ingredients tend to take center stage, the toppings or condiments are of equal important. You need to have the right salsa, cilantro and onions, and, if you are really a taco connoisseur, pickled radishes or onions.

On their own, radishes exhibit a peppery flavor and crispy crunch. Some people love them and others hate them. If you fall into the hatred column, have you tried pickled radishes? They differ from classic pink pickled turnips that accompany Mediterranean dishes. These pickled radishes offer a sweet, spicy, and briny flavor. Enjoy them straight out of the jar, on tacos, burgers, sandwiches, and more. They have a subtle kick from the jalapeño, and you can always add more if you enjoy more spice in your life. Stuff cilantro into the pickling jar as well and let the pickling commence!

Once all of your ingredients are in the jar, pour in the pickling solution and some pepper flakes and mustard seeds. Allow at least 24 hours for the flavors to do their thing at room temperature. After the first day, you can store the pickled radishes in the fridge. The flavor only gets better as the days go by!

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Can you imagine a life without pickles? You probably can if you dislike them, but that signature briny crunch out of the jar is on another level of delicious. If you are like most people, you probably associate the word “pickle” with the classic cucumber variety. There are many other pickled foods, including various fruits and vegetables. 

Natural pickling and fermentation are traditional forms of food preservation, enhancing the quality of foods. Fermentation is an external, predigestion process that converts complex nutrients into simpler ones. Common fermented foods include sourdough, vinegar, and wine. Pickling is a more controlled form of fermentation that uses salt and examples include miso, sauerkraut, and olives. 

What Are The Health Benefits Of Eating Pickled Foods?

Pickled and fermented foods are some of the most common sources of probiotics. When eaten in conjunction with prebiotics, you can help create the best environment for gut microbes to flourish. The gut also houses the enteric nervous system, which is a second nervous system. Eating pickled and fermented foods can help support the connection between shared cells from both of these systems. 

Eating naturally pickled and fermented foods can encourage the healthy growth of gut microbes. That process can help prevent the growth of unwanted or unhealthy microbes from developing. Pickled and fermented foods can also help to suppress inflammatory responses commonly associated with allergies, cancer, and cardiovascular disease. Because of that, fermented foods may aid immune function. Plus, pickled and fermented foods tend to contain a high concentration of vitamins, including vitamins A, C, and K. Pickles are especially high in those vitamins because water is drawn out of the pickles by the salty brine. 

A few studies found that some vinegar-based brines in pickles may help stabilize blood glucose levels. By regulating blood glucose levels, you help prevent feelings of intense hunger. You also help to curb blood sugar spikes, which can lead to energy crashes. 

Nutritional Value Of Pickles

Like most vegetables, pickles are mostly water and contain very little protein and fat. They have a high concentration of vitamins because the salty brine draws out the water from the pickles. Although the nutritional value varies from pickle jar to pickle jar, the average whole dill pickle contains the following:

• 20% of the recommended daily intake (RDI) of vitamin K
• 3%-4% of the RDI of vitamin C
• 6% of the RDI of calcium
• 2% of the RDI of potassium
• 1% of the RDI of vitamin A

Pickles also contain phosphorus, folate, and are great sources of beta-carotene. Studies indicate that beta-carotene can help lower the risk of several chronic conditions, including type 2 diabetes and age-related macular degeneration. If you want to learn how to make pickles, read on for four amazing recipes. 

Fermented Dill Pickles

Eating fermented foods is highly beneficial for your digestive health. Dare we say that these pickles are better than your granny’s homemade ones? You be the judge!

Click here to start pickling them pickles. 

Homemade Dill Pickle Sauerkraut

Get ready for a recipe that will help improve gut health. Not only is it easy to make, but it is also 100% Full Body Cleanse Approved.

Click here to start pickling that kraut. 

Easy Raw Refrigerator Pickles

Attention cleansers: You finally have a raw vegan pickle recipe! Once you make these, you’ll be wondering where they were all your life.
Click here to start pickling them pickles.

Homemade Pickled Red Onions

This easy pickled red onion recipe is about to be your new favorite topping to a variety of dishes. Here’s a tip: they go great on tacos!

Click here to start pickling them onions. 

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If you frequent the grocery store, you have probably noticed and increase in the amount of vegan food products. People who are lactose intolerant, or those who prefer dairy-free food options, greatly appreciate the increase in vegan food substitutes. That said, many of these products contain a lot of processed ingredients and excess sodium. Unfortunately, that is not great news for your health, which is why we always encourage people to make their own homemade versions, for example, this vegan cream cheese.

Cashew cream cheese is the perfect spread for bread, crackers, bagels, and more. It also makes for a great dip and you can incorporate it into all sorts of no-bake appetizers or desserts, such as cheesecake or cream cheese truffles. Not only is this cream cheese dairy-free, but it is also gluten-free, grain-free, paleo, and easy to prepare. You only need a blender and three simple ingredients: cashews, coconut oil, and lemon juice. Sea salt, nutritional yeast, and onion powder are listed as optional ingredients on the ingredient list. You can easily flavor your cream cheese with one, two, or all of those ingredients!

This recipe requires you to soak the cashews in boiling water for about 15 to 20 minutes. This helps to soften the cashews, allowing them to blend smoothly. Let’s face it: nobody wants a grainy or nutty cream cheese. Soaking the cashews helps make this spread the creamiest vegan cream cheese ever! Although you can use a high-speed blender, a food processor will yield a creamier consistency. Let us know how you like it in the comments below.

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Canned condensed soup is very popular around the holidays. There are also people who enjoy these creamy soups year round, but they are incredibly unhealthy. They are filled with unhealthy fats, excess sodium, added sugars, and too many preservatives to count. If you are vegan or dairy-free and want to enjoy these soups, good luck because they do not really exist. That’s why this article is dedicated to providing you with a how-to guide on how to make vegan condensed soup substitutes. 

In this post, we will share all of the best cream of soup tips, tricks, and recipes for gluten-free, vegan versions. When you have these available to you, many culinary feats become possible. You can make vegan pot pies, green bean casserole, and who knows what else. These vegan substitutes will truly enhance your winter comfort food game in more ways than you know. 

The key to “veganizing” classical non-vegan casseroles is to use vegan condensed soup substitutes. You can make a big batch and freeze what you don’t need. Whenever you do need some, simply defrost it and it’ll be good to go!

What Is Condensed Soup?

Condensed soup is basically just regular soup that you cook or simmer down until almost all of the water has boiled out. That yields a thick soup that you can later reconstitute with water or milk. Campbell’s Soup Co. created this concept back in 1897, and this revolutionized the soup industry. Condensed cream soups have been the basic recipe of butter, wheat flour, heavy cream, and whatever “cream of” ingredient is in the title, for example, mushroom, broccoli, or chicken. 

The vegan substitutes in this article break all the conventional rules. They only contain natural ingredients and they don’t include flour, cream, and butter. Plus, you don’t have to wait hours for your pot of soup to boil down!

What You’ll Need To Make Condensed Soup Substitutes 

There are some different recipes in this article, but the basic ingredients you’ll need are as follows:

• Water
• Red lentils (dried, not canned), which give the soup that almost gelatinous, “cream of” consistency
• Flavor, which will depend on the variation you make
• Raw cashews add great creaminess and fat to condensed soups. You can also replace raw cashews with raw sunflower seeds if you have a nut allergy. Just make sure to add one tablespoon of olive oil to the blender if you use seeds. 

How To Make Healthy Vegan Condensed Soup

The process to make the soup is very simple, but the soup can take a little while to set. You can easily make a double batch of condensed soups and freeze some for later. In general, the following steps will yield excellent vegan condensed soups:

• Step 1: Add all of the ingredients to a medium saucepan and bring to a full boil. Reduce the heat to low and simmer (covered) for 10 minutes. You basically want to overcook the lentils and soften the cashews.
• Step 2: Carefully transfer your soup mixture to a high-speed blender and start blending on low, slowly increasing the speed to blend the ingredients into a creamy consistency. 
• Step 3: Once your mixture is luxuriously creamy, transfer it to three or four eight-ounce mason jars and screw on the lids. Make sure to take precautions as the when you do this and once the soup has completely cooled, press down on the center of the lid to seal the jar tightly. 

Vegan Substitute For Cream Of Chicken Soup

Get ready to make vegan renditions of classic casseroles from your childhood with this recipe. It is perfectly healthy, dairy-free, and vegan, and it comes together in just about 20 minutes with five simple ingredients.

Ingredients:

• 2.5 cups water
• 1/2 cup dry red lentils
• 1/3 cup raw cashews
• 3 tablespoons vegan bouillon powder
• 1/2 teaspoon sea salt

Instructions:

• Add all of the ingredients to a saucepan and bring to a boil. Once boiling, reduce to simmer, cover, and continue cooking over low for 10 minutes. 
• Transfer the mixture to a blender and blend until smooth, stopping to scrape the sides as needed.
• Pour the mixture into eight-ounce mason jars and screw on the lids. Let them cool completely before placing them in the fridge or freezer for future use. 

Vegan Cream Of Potato Soup

Dairy-free condensed cream of potato soup is great to thicken other soups, stews, casseroles, and creamy sauces. 

Ingredients:

• 2.75 cups water
• 1.25 cups potatoes, peeled and cubed
• 1/2 cup dry red lentils
• 1/3 cup raw cashews
• 1 tablespoon dried onion
• 1/2 teaspoon garlic powder
• 1/2 tablespoon sea salt
• 1/8 teaspoon celery salt

Instructions: 

• Add all of the ingredients to a saucepan and bring to a boil. Once boiling, reduce to simmer, cover, and continue cooking over low for 10 minutes. 
• Transfer the mixture to a blender and blend until smooth, stopping to scrape the sides as needed.
• Pour the mixture into eight-ounce mason jars and screw on the lids. Let them cool completely before placing them in the fridge or freezer for future use. 

Vegan Cream Of Mushroom Soup

This is a much healthier alternative to the canned variety that you are familiar with. It works great with crockpot or casserole recipes, boasting incredible depth of flavor. In fact, you’ll be shocked at how similar it tastes to the original!

Ingredients:

• 2.5 cups water
• 1 cup mushrooms, chopped
• 1/2 cup dry red lentils
• 1/3 cup raw cashews
• 1.5 teaspoon onion powder
• 1 teaspoon garlic powder
• 3/4 teaspoon sea salt
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon celery salt

Instructions:

• Add all of the ingredients to a saucepan and bring to a boil. Once boiling, reduce to simmer, cover, and continue cooking over low for 10 minutes. 
• Transfer the mixture to a blender and blend until smooth, stopping to scrape the sides as needed.
• Pour the mixture into eight-ounce mason jars and screw on the lids. Let them cool completely before placing them in the fridge or freezer for future use.

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There are many things to love about Thanksgiving, and overeating is not one of them. It’s safe to say that most people eat enough carbs during the big meal to last them an entire month. Between the stuffing, mashed potatoes, sweet potatoes, gravy, pie, and other carbs, the Thanksgiving meal accounts for more than 3,000 calories and nearly 160 grams of fat. Those numbers are based on a full-on binge, and even though it only happens once a year, other factors like sodium and sugar can take a toll on your health. 

You don’t have to overindulge just because it’s Thanksgiving. It’s just so easy to add delicious options to your plate! We get that, but is it worth it to feel bloated and sick? Nutritionists suggest that it is better to choose smaller portions first and then go back for seconds of the foods you enjoyed the most. How exactly do you eyeball the right-size portions, though? Well, we have a little cheat sheet for serving sizes of the most common holiday dishes. Hopefully, this information helps you better navigate how much food you put on your plate. 

Mashed Potatoes

Is the Thanksgiving meal complete without mashed potatoes? Potatoes offer some health benefits, but all the salt, butter, and cream that goes into mashed potatoes renders them unhealthy. Not to mention the fact that people drown them in fattening gravy. Ideally, you will only serve yourself a half-cup of mashed potatoes, which registers 119 calories and 18 grams of carbs. Sticking to a scoop that is roughly the size of a 25-foot tape measure is best for your help. 

Gravy

You can’t have the aforementioned mashed potatoes without gravy, right? Some consider that a sin! People get carried away with gravy, ladling it over the turkey, stuffing, mashed potatoes, and even the occasional slice of pie. Nutritionists recommend the serving size for gravy to be no more than one-quarter cup, which is about one-and-one-half shot glasses. Gravy can be very high in sodium, so take it easy with the ladle, especially if you need to keep an eye on your blood pressure. 

Green Bean Casserole

Some people cannot let Thanksgiving happen without green bean casserole, while others don’t care for it at all. Vegetables are not usually the issue at Thanksgiving, but they are when you smother them in mushroom cream sauce and packaged fried onions. An eight-ounce can of cream of mushroom soup is very high in sodium and fat. The average green bean casserole yields about 735 milligrams of sodium and five grams of fat per cup. If you serve this dish at your Thanksgiving, try to keep the portion size to one cup. You can also go a little healthier, foregoing the cream of mushroom soup and fried onions and simply sauté green beans in olive oil with garlic, onions, and lemon juice.

Pie

There is never a shortage of pie at the Thanksgiving table. One could say that there are too many pies available to everyone. Desserts sneak a lot of extra calories, sugars, and carbs. A standard slice of pumpkin pie clocks more than 300 calories, not including whipped cream or cream cheese frosting. A slice of apple pie is very comparable, calorically speaking, but pecan pie is the densest and contains nearly double the calories. For a slice of pumpkin or apple pie, one slice is sufficient (about the size of a kitchen sponge). Cut that serving size in half if you go for pecan pie. 

Stuffing

Stuffing is like the mystery meat of starches, in that recipes vary so much (nutritionally speaking) depending on how you prepare the dish. Some people just use the classic box of stuffing mix and add in some onions, carrots, and celery. Others make their own croutons from whole-wheat bread and incorporate more vegetables, herbs, seasonings, nuts, and homemade vegetable stock. So many stuffings, however, contain tons of butter, bacon, sausage, duck fat, or even lard. This is not a dish that contains a lot of fiber or healthy nutrients. For that reason, nutritionists recommend the serving size be a half-cup.

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

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

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

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