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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A lot of people think that oranges are the best sources of vitamin C. While oranges and other citrus fruits tend to receive a lot of attention for vitamin C, other sources, including Brussels sprouts, kiwis, and peppers, have a higher vitamin C content. In fact, one cup of Brussels sprouts contains 85 milligrams (mg) of vitamin C, which covers the needs of most adults. Although Brussels sprouts are highly nutritious, they are not the only vitamin C superstars.

What Is Vitamin C?

Vitamin C, or ascorbic acid in supplement form, is an essential vitamin that you have to get via your diet. The human body does not make any vitamin C on its own. It is a water-soluble vitamin that acts as an antioxidant in the body. That means that it can support cellular health, healthy aging, and support immune function. Although supplementing is an option, you can easily find vitamin C in many fruits and vegetables. The following fruits and vegetables are rich in vitamin C, so eat up!

Guava

Guava happens to be one of the richest dietary sources of vitamin C. One small guava contains 228 mg of vitamin C, which is more than double the amount you need in a day. Guava also provides fiber, which aids digestive health and promotes feelings of fullness. The high potassium and soluble fiber levels may also aid blood pressure management and reduce “bad” LDL cholesterol levels. You can eat guava on its own, blend it into smoothies, incorporate it into desserts, or even sauces for savory dishes. 

Red Bell Peppers

Although they don’t contain as much vitamin C as guava, raw red bell peppers are excellent sources. Red bell peppers contain almost double the amount of vitamin C as Brussels sprouts, offering 121 mg per cup. In addition to the vitamin C content, red bell peppers offer valuable carotenoids, which act as antioxidants to support cellular health and skin integrity. Lutein, zeaxanthin, and beta-carotene, which are the carotenoids in red bell peppers, work to protect the retina against age-related macular degeneration and cataracts. Just like the other foods in this article, the high vitamin C content aids the absorption of iron from plant-based foods. 

Kale

Kale is a valuable leafy green that offers more vitamin C by weight than Brussels sprouts, especially if you enjoy it raw. Not only does kale offer 23.4 mg of vitamin C per cup, but it also offers vitamin K (70% of the daily value per cup), magnesium, and other plant compounds that support heart and bone health. Kale is also rich in sulforaphane and indole-3-carbinol, two compounds that help block cancer growth at a cellular level. Just like red bell peppers, kale also provides lutein and zeaxanthin, making it a great vegetable for eye health. 

Broccoli

Just like kale, broccoli provides a healthy amount of both vitamins C & K. In a cooked cup, broccoli provides over 90% of the daily value of vitamin C and about 92% of the daily value of vitamin K. Broccoli is also a close relative to Brussels sprouts and offers fiber, potassium, and antioxidants that work to fight inflammation and aid LDL cholesterol reduction. Studies suggest that it is better to eat broccoli raw or lightly steamed to maximize your benefits, as overcooking can destroy myrosinase, a valuable enzyme needed for sulforaphane production.

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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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Allow us to introduce you to your new favorite pasta sauce. It is a hidden vegetable pasta sauce, which is a clever way to add more vegetables to a classic dish you know and love. Don’t worry, though, the flavor is exactly what you’d expect from a traditional marinara. This sauce contains zucchini, bell peppers, leeks, carrots, garlic, and onions, and you blend the vegetables into a smooth base, so they disappear into the sauce. Even though the sauce contains a generous mix of vegetables, the dominant flavor is from the tomato sauce and Italian herbs.

To build that familiar marinara flavor, you slowly cook the vegetables until they are soft and aromatic. The classic combination of garlic and onion creates the savory foundation, while carrots and bell peppers add a hint of natural sweetness, complementing the acidity of the canned tomato sauce. Zucchini and leeks add body and mild flavor without overpowering the sauce. Once everything is tender, blend the mixture until completely smooth. You want to create a sauce with a velvety texture, so you are not biting into big pieces of vegetables while enjoying your pasta.

What you are left with is remarkably like a traditional marinara sauce—rich, balanced, and tomato-forward. This is a great sauce to enjoy if you feel like you do not consume enough vegetables on a regular basis. It is also a great way to sneak more vegetables into your children’s meals. It’s the comforting character of a familiar pasta dish with an added nutritional flair.

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For hundreds of years, different civilizations used their own versions of fire cider or herbal tonics to promote general well-being. These days, you can see people and “wellness gurus” alike making spicy fire cider on TikTok or Instagram. The claim is that it not only enhances immune function, but it is also a natural cold killer. 

What Is Fire Cider?

Fire cider is a spicy, homemade drink made with all-natural ingredients that help optimize immunity. The proponents of fire cider claim that when all of the ingredients work in unison, they create a super beverage that can help prevent you from getting sick. The term “fire cider” was coined by Rosemary Gladstar in 1970, when she published a recipe that used: 

• Raw apple cider vinegar
• Garlic
• Ginger
• Honey
• Horseradish root
• Onion
• Cayenne pepper

Since then, many people have published variations of the drink, with some including ingredients like:

• Elderberry
• Rosemary
• Turmeric
• Orange or lemon zest
• Jalapeño or habanero peppers

Once you have your recipe of choice, combine all of the ingredients (except honey) in a glass jar and let it sit in a cool, dark place. After the ingredients steep for one month, you strain the liquid through a cheesecloth and add honey to taste. That liquid is the fire cider, which sounds interesting, but how effective is it?

Are There Benefits? 

The predominant claims from people who love fire cider are that it helps fend off sickness and builds a healthy immune system. The unfortunate reality is that there is no scientifically-backed evidence stating that fire cider actually works. What is true is that the ingredients offer beneficial nutrients that can encourage healthy immune function. They do not, however, possess the abilities to prevent or cure illness. Continue reading to learn about the benefits of some of the ingredients. 

Apple Cider Vinegar

Since the times of the Ancient Greeks, vinegar has been used to help treat sores and clean wounds. In recent years, apple cider vinegar has received a lot of attention because people claim that it can aid weight loss, improve digestion, enhance immunity, and more. Test tube studies found that apple cider vinegar effectively killed certain disease-causing yeast and bacteria. Other studies found that consuming apple cider vinegar can help lower total blood cholesterol and blood sugar. More research is needed in both regards, though. 

Ginger

This is a common spice used to help soothe a sore throat and an upset stomach. Researchers have studied ginger extensively because it is effective at relieving nausea, easing period cramps, relieving muscle and arthritis pain, and reducing inflammation. Although ginger is thought to enhance immune function, there is no scientific evidence that supports that. Some people also claim that it aids weight loss by promoting feelings of fullness. There is no evidence that supports that either. 

Hot Peppers

You can include cayenne pepper, jalapeños, or other spicy peppers in fire cider. Peppers are naturally rich in vitamin C and contain active compounds that may help you live longer, according to some research studies. Capsaicin is the active compound that is responsible for the heat in peppers, but it also exhibits impressive antimicrobial activity. Capsaicin can irritate the skin, so make sure to wash your hands after handling hot peppers, as you don’t want to touch your eyes or other sensitive areas. 

Garlic

If you know anything about garlic, you know that it has a lot of “antis,” such as antimicrobial, anti-inflammatory, anti-fungal, anti-diabetic, and anti-cancer properties. Garlic can be hard to digest for certain people because it contains fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). For this reason, garlic can occasionally cause cramping, bloating, and diarrhea in certain people.

Honey

Many people celebrate honey for its antimicrobial properties, and it has been used in healing practices since ancient times. Medical grade honey may help remedy minor wounds, diabetic ulcers, and burns. You do not find medical grade honey on your average grocery store shelf, though. The honey you have in your pantry will not kill or prevent the common cold. It is possible for honey to soothe a sore throat and ease some symptoms of respiratory infection.

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You can count on Labor Day being one thing: hot. If you live on the west coast of the U.S., you know that the heat is real, and spending time outside is difficult. Naturally, many people want to escape the congested city life and embrace nature before fall starts. People seek higher elevation in places like Big Bear, Mammoth, Sequoia National Forest, Lake Tahoe, and more to relish in cooler temperatures. 

When you escape the city, you don’t have to abandon healthy eating habits as well. Your diet isn’t the hot weather that you are trying to escape! This is especially true if you are still cleansing. There are plenty of recipes in our cleanse-approved recipe section (click here) that are wonderfully refreshing and tasty. You can make snacks, dips, spreads, entrees, desserts, drinks, and more, and all of them are raw vegan! 

Since the primary dishes during Labor Day celebrations tend to be appetizers, beverages, and snacks, we thought we’d focus on those for you. The great thing about the following recipes is that you don’t have to be cleansing in order to enjoy them. Surprise the taste buds of people at your gathering with a few raw vegan dishes. They might find them so delicious that they ask you where you got the recipes and what your journey is. There’s only one way to find out!

Kiwi Salsa

Your taste buds aren’t going to know what hit them! This kiwi salsa has incredible depth of flavor and is bright, savory, and refreshing.

Click here to make the recipe. 

Pineapple, Jicama, & Cucumber Salad

Refreshing with a hint of spice is the name of the game for this healthier spin on a classic Mexican pineapple jicama salad with cucumber.

Click here to make the recipe. 

Peach Tomato Basil Salad

Summer never tasted so good! The sweetness of ripe peaches mingles perfectly with the acidic tomatoes and aromatic basil. Get all of these ingredients before summer officially ends!

Click here to make the recipe. 

Rainbow Collard Wraps

Get ready to roll! These rainbow collard wraps are full of colorful vegetables, so you know that you are getting a ton of antioxidants.

Click here to make the recipe. 

Avocado Mango Salad With Lime Dressing

A refreshing, slightly spicy, but utterly delicious and tropical avocado mango salad with a highly addictive lime dressing.

Click here to make the recipe. 

Pineapple Popsicles

Cool off those taste buds with these 3-ingredients, homemade pineapple popsicles! They are so much better than store bought varieties.

Click here to make the recipe. 

Dragon Fruit Banana Sorbet

Cool off your taste buds by making this refreshing and sweet dragon fruit banana sorbet. It is 100% raw vegan and has an impressive nutritional profile.

Click here to make the recipe. 

If you make these recipes, feel free to tag us on social media when you post pictures. We love to see when people create the recipes we publish on our website. Have a great Labor Day celebration, people. Make it tasty!

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As summer reaches its peak, gardens and markets overflow with a wide variety of fruits and vegetables. These produce items are in their prime, and eating seasonally means that you are tasting the freshest items with the most nutrients. Not to mention, these produce items are often at the best prices. 

August is a great time to find fruits and vegetables that may not be in season for much longer. Get your hands on them while the gettin’s good for the final month of summer. You can enjoy crisp vegetables, juicy melons, and a variety of stone fruit. Incorporating seasonal produce items into your diet can not only enhance your meals, but also boost your health. What’s in season during August? Continue reading to learn about a variety of August’s best fruits and vegetables. 

August Fruits That Are In Season

Peaches

Nothing quite like a juicy, refreshing peach on a hot summer day. You can always differentiate a peach from a nectarine because the skin is slightly fuzzy. They come in yellow and white varieties and boast high amounts of vitamins A & C, fiber, antioxidants, and other plant compounds that support digestion and boost immune function. Eat them raw or add them to salads, smoothies, desserts, and more. 

Berries

Blackberries, raspberries, blueberries, and strawberries are low-carb fruits that burst with intense flavor and nutrients. All berries are naturally rich in vitamin C and antioxidants, but they also offer vitamin K and fiber. Many research studies confirm that berries contain plant compounds that support brain health and aid inflammation reduction. Enjoy berries in their raw form, or add them to salads, jams, sauces, dressings, or yogurt. 

Mango

Take a trip to the tropics when you indulge in mangos this summer. Packed with lots of antioxidants, fiber, and vitamins A & C, mangos may help support eye health and immune function. Mango is a great fruit to enjoy on its own, but spice things up by seasoning it with some chili powder and lime juice. You can also add mango to smoothies, salads, salsas, chutneys, and desserts. 

Kiwi

Coming in golden and green varieties, kiwis are small fruits that exhibit a slightly sweet and tart flavor. The green kiwis are a bit more sour than the golden ones. They exhibit an impressive vitamin C content, but also offer fiber, antioxidants, vitamin E, and other nutrients that work to enhance immune and digestive function. Slice and enjoy raw, or add to fruit salads, smoothies, and desserts. 

Papaya

With a sweet flavor and soft orange flesh, papaya is a beautiful fruit to enjoy this summer. If you can, get your hands on a Hawaiian papaya, as that type is much sweeter and more flavorful than the larger ones from Mexico. Papayas are naturally rich in vitamins A & C, in addition to papain, a powerful enzyme that benefits gut health. Eat papaya raw with a spoon (just remove the seeds), or add to desserts, puddings, smoothies, salads, and more. 

August Vegetables That Are In Season

Bell Peppers

Did you know that bell peppers contain more vitamin C than oranges? These green, yellow, orange, and red peppers are sweet summer veggies that offer impressive antioxidants, fiber, and vitamins A & C. Studies confirm that they help sustain eye health and enhance immune function. Enjoy them in salads, in stir-fry dishes, on sandwiches, roasted, or grilled. 

Green Beans

Tender, crisp, and highly refreshing with a subtly sweet flavor, green beans provide a lot of fiber, antioxidants, vitamins, and minerals. Green beans have been known to boost eye health and enhance the digestive process. You can add them to salads, enjoy them as a snack, or steam, sauté, air-fry, or grill these nutritious summer veggies. 

Okra

One of the things that people dislike about okra is the slimy texture. That is also why people bread and fry this vegetable, which unfortunately makes it unhealthy. Make okra healthier by grilling it or sautéing it with a little olive oil, onion, and garlic. It is naturally rich in vitamins C & K, antioxidants, fiber, and other plant compounds that aid heart function. 

Spinach

Spinach is one of the most easily accessible leafy greens. Although you can typically find it in grocery stores year round, it is a summer vegetable. It has a mild, subtly sweet flavor and is rich in iron, magnesium, folate, vitamins A, C, & K, and valuable antioxidants. Some studies indicate that spinach offers anti-inflammatory properties and may protect eye health. Consume it raw in salads or smoothies, or sauté or steam spinach. You can even add it to soups or casseroles. 

Tomatoes

Although technically a fruit, tomatoes are typically associated with and used like vegetables. They come in various sizes, colors, and shapes, especially if you get heirloom varieties, which offer the best flavor. Tomatoes are naturally rich in lycopene, a powerful antioxidant that benefits heart health and may reduce the risk of certain cancers. Enjoy tomatoes on sandwiches, in salads, soups, sauces, and roasted dishes, or snack on cherry tomatoes.

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Get ready to enjoy a light and refreshing slaw recipe that is made without mayo or heavy dressing. Sometimes, it’s nice to take a break from the traditional coleslaw and make a lighter variation. This recipe is exactly that, and makes for a perfect side dish, taco topper, or salad substitute if you are cleansing. Plus, the lighter slaw is much lower in calories and fat than a traditional slaw with mayo-based dressing. Cabbage itself is low in calories, but the dressing is where the calories and fat come from. Not in this recipe, though!

You can’t have slaw without cabbage, which offers a rich nutritional profile. Cabbage provides vitamins C & K, fiber, antioxidants, and anti-inflammatory and immune-boosting properties. Some of the antioxidant compounds in cabbage may contribute to DNA protection and offer protection against certain types of cancer. Now, while cabbage is a nutritious ingredient, jalapeños also offer surprising health benefits. Commonly used in Mexican cuisine but popular worldwide, jalapeños are vibrant green hot peppers that are naturally rich in vitamins C, B6, A, & K, in addition to folate, manganese, and beneficial antioxidants.

Several lab studies indicate that capsaicin, an alkaloid compound in jalapeños and other peppers, exhibits strong anti-cancer properties. In fact, it has the potential to kill over 40 types of cancer cells without harming normal, healthy cells. Capsaicin works to fight cancer by stopping the growth and division of cancer cells, slowing the formation of new blood cells around tumors, and preventing the spread to other areas in the body. Will eating this cilantro lime slaw reduce your cancer risk? We can’t speak to that, but the ingredients speak for themselves! We hope you enjoy the slaw!

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Long gone are the days of ketogenic enthusiasts only eating bacon, cheese, beef, chicken, fish, and fat-centric meals. Nowadays, people can incorporate low-carb vegetables and fruit into their keto diet and remain in ketosis. The goal is to prioritize keeping your body in a state of ketosis, during which it uses fat as the primary fuel source, not carbs. In order to reach this state, you have to limit your daily carb intake to 20 to 50 grams (g) per day. 

Due to this low-carb allotment, you have to be very picky about which fruits and vegetables you consume. There are a number of vegetables that contain a lot of carbs, but that isn’t the case for all of them. Many vegetables are keto-friendly and contain beneficial vitamins, minerals, and antioxidants that the body needs to thrive. 

Before you embark on the keto diet, make sure to consult your doctor or a registered dietitian if you have underlying healthy issues. You want to make sure that the diet is right for your body. Once you decide to go keto, you can add some or all of the following vegetables to your diet. 

Cauliflower

Cauliflower is a popular vegetable to enjoy on the keto diet because it is low in carbs and high in vitamins and phytochemicals. Enjoy cauliflower rice or add chopped cauliflower to salads or vegetable medleys. One cup of cauliflower contains a total of 5.3 g of total carbs, 3.2 g of net carbs, 0.3 g of fat, and 2.1 g of protein. It also comes with 320 milligrams (mg) of potassium, making it a great veggie for heart health. 

Bell Peppers

You can choose red, orange or yellow bell peppers, to add much-needed vitamin C (191 mg per cup) to your keto diet. They also satisfy a great crunch without the added carbs of most packaged snack foods, such as potato chips, pretzels, and cookies. You can use slices of bell pepper to scoop up high-fat guacamole or pesto. One cup of red bell pepper contains 9 g of total carbs, 5.6 g of net carbs, 0.5 g of fat, and 1.5 g of protein. 

Arugula

Arugula is a peppery green that will not push you over your daily carb count. You can use it on its own or mix it with other salad greens, such as kale, or pair it with eggs. In one cup of raw arugula, there are 0.7 g of total carbs, 0.4 g of net carbs, 0.1 g of fat, and 0.5 g of protein. Research shows that regular consumption of cruciferous vegetables, such as arugula, can reduce the rate of colorectal and lung cancers.

Mushrooms

Research shows that 30% of the carbs in mushrooms come from fiber. Mushrooms are also one of the only natural food sources of vitamin D, with maitake and shiitake varieties being the greatest sources. One cup of mushrooms contains 2.3 g of total carbs, 1.6 g of net carbs, 0.7 g of fiber, 0.2 g of fat, and 2.2 g of protein. That same cup also provides 223 mg of potassium. 

Zucchini

If you are a keto enthusiast, then you probably know how great zucchini noodles are as a pasta substitute. The key is to not cook them too much, as that helps them retain a little crunch. Zucchini is very versatile, so you can roast it, grill it, fry it, eat it raw, or steam it. One cup of zucchini contains 3.9 g of total carbs, 2.7 g of net carbs, 0.4 g of fat, and 1.5 g of protein. That same serving offers 22 mg of vitamin C and other antioxidant compounds. 

Broccoli

Broccoli can be used interchangeably with cauliflower, as it is essentially the green version. It is easy to steam, but you can also add it to stir-fry dishes, grill it, bake it, or grill it. One cup of broccoli provides a substantial amount of vitamin C (81.2 g), which satisfies 90% of the recommended daily intake (RDI). It also happens to be a great source of vitamin K and folate. One cup of broccoli contains 6 g of total carbs, 3.6 g of net carbs, 0.3 g of fat, and 2.5 g of protein. 

Green Beans

Green beans make for a tasty and nutritious side for many dishes. You can also incorporate them into stir-fry dishes or add them to cauliflower fried rice. Similar to broccoli, green beans are naturally rich in vitamin C and vitamin K. One cup offers 7 g of total carbs, 4.3 of net carbs, 0.2 g of fat, and 1.8g of protein. Try roasting them with some nutritional yeast or parmesan cheese to give a salty, nutty flavor without extra carbs.

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If we can agree on one thing, it’s that we promote the consumption of flavor-packed recipes. A romesco sauce is exactly that: a concentrated, flavorful sauce that has a variety of uses in the kitchen. Consider pesto, for example, which goes great with a variety of ingredients and can function as a sauce or dip. Romesco is similar, in that it is what we like to call: a power condiment. 

Romesco is an institution in the Catalonian region of Spain, containing many of the region’s signature flavors. There are most likely numerous variations of this sauce, but they all usually contain tomatoes, garlic, almonds, red peppers, toast bread, smoked paprika, olive oil, and red pepper flakes. Some people use it to sauce fish, while others like to use it with vegetables. For the sake of the raw vegan diet, we’ve modified the classic romesco sauce and paired it with raw zucchini noodles. 

The great part about this recipe is that it couldn’t be easier to make. As with pesto, you can use a food processor or blender to make this romesco sauce. Alternatively, you can go the old school route and make it in a mortar and pestle. Just keep in mind that going that old school route will result in a more textured sauce, but some argue that it is more flavorful. We’ll leave it up to you to prepare and decide!

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