The great thing about this kale salad is that it contains an assortment of antioxidants, healthy fats, fiber, protein, and vitamins and minerals. Kale is naturally rich in vitamin K, iron, protein, fiber, and more, while blueberries have vitamin C and other antioxidant compounds.

Chapters:
0:00 Intro
0:03 Ingredients
0:08 Apple, chopped
0:16 Pistachios, chopped
0:28 Kale, chopped
0:43 Dressing
1:05 Toss Salad
1:14 Bon Appetit

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Always remember to eat your greens! Leafy greens, such as kale, spinach, collards, or chard, contain vital nutrients that contribute to overall health and wellness. When you combine them with other flavorful foods, they are much more enjoyable to eat. Consider this salad, for example, which contains tart green apple, sweetly tart blueberries, and nutty pistachios. The vinaigrette dressing is tahini-based and explodes with tangy flavor.

It is very easy to see a kale salad on a menu and look the other way. Kale salads are truly hit or miss, and the ones that are misses tend to contain the thick bitter kale stems. The thicker stems are not palatable and completely throw off the flavor of the salad. Instead, remove those thick stems after you thoroughly rinse the kale leaves. Once you remove those stems, it is important to finely chop the kale leaves. Kale can easily retain texture, but you don’t want to eat large pieces of kale because of how bitter a green it is. The fine chop also helps to break down the fibrous texture and makes it easier to chew and enjoy.

The great thing about this kale salad is that it contains an assortment of antioxidants, healthy fats, fiber, protein, and vitamins and minerals. Kale is naturally rich in vitamin K, iron, protein, fiber, and more, while blueberries have vitamin C and other antioxidant compounds. Green apples are more nutritionally dense than red apples, which is why we love to use them in our recipes. You can, however, use another apple variety if you prefer the flavor. If you make this salad and love it, let us know in the comments so that we can provide more recipes like this!

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Crunchy, nutritious, and incredibly filling, nuts are excellent foods to have on hand. You can always incorporate them into a sauce, salad, dessert, entree, or trail mix. A handful between meals is an excellent way to remain satiated, so that you avoid other unhealthy snacks. What’s more, research shows that eating more nuts may help you maintain body weight, improve heart health, and reduce the risk of certain health conditions. 

More and more research continues to show the nutritional benefits of incorporating nuts into your diet. They may promote longevity and aid with weight management, providing the body with an array of vitamins, minerals, antioxidants, healthy fats, and protein. The only thing to keep in mind about nuts is that they are rich in calories, which is why dietitians suggest not eating an entire bag in one sitting. Another thing to remember is that the roasting or seasoning of nuts can cancel out their health benefits. For example, salted or seasoned varieties contain excess sodium, preservatives, and artificial flavors. 

When you do consume nuts, it’s better to eat them raw and unsalted. Some roasted varieties are fine to eat, but make sure that they are not salted. Remember, you can always season them yourself!

Almonds

Best for skin health, almonds are rich in some key micronutrients, including magnesium and calcium. Registered dietitians encourage people with skin ailments, traumas, or uneven pigmentation to start snacking on almonds. Almonds are naturally rich in vitamin E, an antioxidant that protects skin cells from the damaging effects of free radicals caused by pollution, UV rays, and other factors. A 16-week study in 2019 found that wrinkle severity reduced when participants consumed 20% of their daily calories from almonds. 

Pistachios

Pistachios have been eaten since 6,000 B.C.E., and rightly so! These nuts contain lots of nutrients and are lower in calories and fats than most other nuts. Pistachios are rich in carotenoids like zeaxanthin and lutein, anthocyanins, flavonoids, proanthocyanidins, and other plant compounds that exhibit anti-inflammatory properties. A four-month study followed 100 overweight people. One group ate 1.5 ounces of pistachios per day and followed a group-based behavioral weight loss program, while the other group only participated in the weight loss program. The groups lost similar amounts of weight, but the pistachio group experienced reductions in blood pressure and an increase in blood antioxidant levels. Some researchers believe that the vitamin B6, which aids nutrient metabolism, in pistachios was a contributing factor. 

Cashews

It’s very difficult to dislike cashews. You can enjoy them as a simple snack or incorporate them into a variety of sweet and savory dishes. They are rich in several key nutrients that are essential for bone health, including vitamin K, magnesium, manganese, and protein. Several studies examined whether or not diets rich in cashews improved symptoms of metabolic syndrome. The results indicated that diets higher in cashews improved blood pressure, blood fat levels, blood sugar, and belly fat in people with metabolic syndrome. Additionally, a review of studies found that eating cashews led to a reduction in triglyceride levels and blood pressure. 

Walnuts

Walnuts offer a diverse nutritional profile, but they are exceptional sources of omega-3 fatty acids, which are great for brain and heart health. Other nuts contain small amounts of omega-3s, but they don’t come close to the levels in walnuts. Many studies confirmed that omega-3s help reduce inflammation. Based on the available research, walnuts have the greatest amount of polyphenols, which are plant compounds that may play a role in preventing certain health outcomes. Walnuts also contain prebiotics, which feed the healthy bacteria in the gut, promoting an optimal microbiome. 

Brazil Nuts

Brazil nuts grow on trees in the Amazonian rain forest and they are nutritional powerhouses. They may not be as popular as walnuts, almonds, or cashews, but they are delicate in both taste and texture. Although Brazil nuts are excellent sources of antioxidants, their primary nutrient is selenium, offering 68-91 milligrams per nut. That exceeds the recommended daily allowance for adults, so you really should only consume one to two Brazil nuts per day. It’s very important that you don’t overeat Brazil nuts!

Macadamia Nuts

With a buttery texture and slight crunch, macadamia nuts are truly wonderful to enjoy as a snack or in meals. According to several studies, including more macadamia nuts in your diet may help reduce LDL (bad) cholesterol, triglyceride, and blood sugar levels. They are rich in fiber, manganese, healthy fats, and vitamin B1 (thiamine), which boosts energy production and helps prevent complications of the nervous system, brain, muscles, heart, and stomach.

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Raw carrots are naturally sweet and pair well with both sweet and spicy ingredients. Sometimes, you need to spice them up with an array of aromatic seasonings and herbs. It’s also a great idea to add other fruits, nuts, or vegetables that also pair well with a variety of spices. In the case of the this salad, you’ll use apples, raisins, and raw pistachios for their signature nutty flavor. Granted, if you have a nut allergy then you can omit the pistachios from this salad.

A traditional carrot salad tends to be sweet, creamy, fatty, and unhealthy. The dressing often contains too much mayonnaise, sugar, and salt. There are different variations of that salad and some include ingredients like canned pineapple, candied pecans, and sour cream. If you add all of those processed, preservative-laden ingredients to a salad, they cancel out the health benefits of the fruits and vegetables. In the case of this carrot salad, though, you use 100% natural, raw vegan ingredients that aren’t fattening or unhealthy.

There are two ways to prepare this salad. The first way is by chopped up the carrots and apple and adding them to a bowl with the rest of the ingredients. You give those ingredients a gentle toss and then serve. The other method is to add all of the ingredients to a food processor and process a few times to blend and combine everything. The choice is really up to you, but don’t over-process the ingredients because you don’t to eat a pile of mush. It should have a chopped texture!

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The heart beats about 2.5 billion times throughout your entire lifetime. It works round the clock to pump blood throughout the body, helping to support essential bodily functions. The least you can do is eat foods that help optimize heart health, but most people do the opposite. Eating foods rich in saturated fats, cholesterol, and sugar can cause plaque build-up in the arteries, which increases your risk of heart disease. Turning your attention to healthier foods and snacks, though, can make all the difference. 

Adopting a heart-healthy lifestyle is very easy to do. Follow a simple exercise plan that gets your blood flowing and start eliminating or adding certain foods to your diet. There is no single food or specific workout plan that will lower your risk of heart disease; rather, it takes a multi-faceted approach. According to cardiologists, an easy and heart-healthy snack is pistachios. Just make sure that they aren’t salted!

Pistachios Offer A Diverse Mix Of Nutrients

Many health experts note that pistachios contain an array of antioxidants that help to minimize oxidative stress and free radical damage in the body. The high vitamin B6 content supports healthy brain development, immune response, and nervous system function. Vitamin B6 also helps to regulate blood sugar and aids with the formation of hemoglobin, which carries oxygen to red blood cells. Dietitians love pistachios because they contain most essential nutrients, except for vitamin C. Their omega-3 fatty acid content helps reduce inflammation, which benefits your brain and heart. Finally, their potassium content helps to lower sodium in the body! Did you know that one ounce of pistachios contains more potassium than half of a large banana? Read on to learn why you should start eating more pistachios. 

May Lower Blood Pressure

Doctors often refer to high blood pressure as a silent killer because most people don’t experience warning signs. That means that your blood pressure levels can increase to the point where you experience heart attack or stroke, according to the National Institutes of Health (NIH). In order to help lower blood pressure levels, it is crucial to intake two to three servings of healthy fats per day. Pistachios are naturally rich in heart-healthy fats, and several studies found that they exhibit cholesterol-lowering effects. A four-week study found that people with high LDL (bad) cholesterol experienced a 9% decrease in LDL cholesterol when 10% of their daily calories came from pistachios. At the end of another study, the participants experienced a reduction in total cholesterol, blood pressure, and triglycerides as a result of 20% of their caloric intake coming from monounsaturated fats. 

May Reduce Blood Sugar

Pistachios do have a higher carb content than most other nuts, but they also have a low glycemic index. This means that they don’t cause large blood sugar spikes, which can lead to energy dips and unhealthy eating patterns. One study found that when two ounces of pistachios were added to a carb-centric diet, healthy individuals’ blood sugar response reduced after a meal by 20-30%. Researchers from the study observed that people with type 2 diabetes experienced a 9% reduction in fasting blood sugar after eating 25 grams of pistachios. All of that means that it’s beneficial for blood sugar control. 

May Reduce Cholesterol 

In addition to high blood pressure, high cholesterol can increases your risk of heart-related illnesses. LDL (bad) cholesterol can raise your risk of heart disease, while higher levels of HDL (good) cholesterol can decrease your risk. Most of the fat in pistachios is unsaturated, helping to lower your cholesterol, according to cardiologists. Several studies linked the consumption of pistachios to lower LDL cholesterol levels. Ideally, 20-35% of your daily calories should come from healthy fats, which are abundant in pistachios and other nuts. 

May Lower Inflammation

The high polyphenol content of pistachios may be the key to natural lowering inflammation in the body. In regards to heart disease, doctors measure levels of interleukin-6 in your blood. Research states that there is a direct connection between polyphenol intake and lower levels of interleukin-6. It stands to reason, then, that increasing your intake of polyphenols, like the ones in pistachios, can help improve overall heart health.

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Biting into a ripe, juicy peach may be one of the best parts of summer. Peaches and other stone fruit like nectarines, cherries, plums, and apricots are some of summer’s tastiest fruits. Not only do they offer both sweet and tart flavor profiles, but they also exhibit impressive nutritional profiles. In the case of peaches, they offer lots of vitamin A, potassium, vitamin C, and soluble and insoluble fiber. The plant-based polyphenols and prebiotics in peaches may also be responsible for decreasing inflammation in the body.

Because peaches have a sweeter flavor profile, it’s wise to use a salad green that is very assertive. Arugula is very peppery and slightly on the bitter side, which complements the sun-ripened peaches. There is also the textural combination that makes this duo a great match. Arugula is light and crunchy, while peaches tend to be a little on the softer side. Let it be known that you should not add overripe, mushy peaches to your salad. You want peaches that are slightly firm so that they don’t turn into mush when you toss the ingredients with the dressing.

In addition to peaches and arugula, this salad contains pistachios and basil, which offer both great flavor and texture. The signature crunch and nuttiness of the pistachios is unforgettable, especially when dressed with the lemon-forward dressing. The natural saltiness from the pistachio pairs well with the acidic lemon. And there isn’t a duo that is more classic than arugula and lemon, so please enjoy this salad!

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This pistachio pudding looks like some sort of alien green slime, but don’t let the look or color sway you from trying it. Let your taste buds experience the rich, creamy, decadent flavor on their own. Believe it or not, pistachio pudding used to be a very common treat for children. Cookie bars had signature green fillings, but they contained artificial dyes and colors, whereas this recipe focuses on natural raw vegan ingredients.

The great thing about raw vegan pudding is that you can enjoy it for breakfast or dessert. It even makes for a filling snack that can fuel you up before or after a workout. Pistachios contribute to the green color, but so do avocados, which contribute to the creaminess. If you want to sneak more greens into your life, throw a handful of spinach in during the blending process. You’ll get all the benefits of spinach without having to taste it! The sweetness of the maple syrup, vanilla extract, and almond extract counteract any bitterness that may come from the avocado or spinach.

One of the best things to do before you blend the ingredients is to soak the pistachios in water for a couple hours. Soaking the pistachios makes them softer and easier to blend, helping you avoid pistachio chunks in your pudding. The goal is to have a velvety texture, which you can easily achieve with a food processor. Keep processing and scraping down the sides until you reach the consistency you desire. Enjoy this raw vegan dessert with optional raw cacao nibs and raw pistachios. Get tropical and add some fresh raspberries to your pudding! Or stick with the bittersweet topping of raw cacao nibs and pistachio pieces.

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For most people, the love affair with peanut butter begins with a childhood favorite: the peanut butter and jelly sandwich. Others fell in love with peanut butter on celery sticks or apple slices. Since those early introductions to peanut butter, you probably found other uses for the creamy, protein-rich treat. However you use it, peanut butter delivers great flavor and texture, but it has a lot more competition now. 

Other nut and seed butters offer more diverse nutritional profiles and often taste better than classic peanut butter. Additionally, many nut and seed butters tend to be less processed and less sugary, making them better for your body. Plus, about three million people in the U.S. are allergic to peanuts, but they can take advantage of other nut and seed butters. Cashew, almond, walnut, sunflower seed, pumpkin seed, and pistachio butters exhibit more unique flavor profiles and textures. They also tend to have more heart-healthy fats, fiber, and protein than your average peanut butter. Finally, many of these nut and seed butters tend to be easier to digest than peanut butter. Continue reading to see which nut and seed butters you should consume to increase your protein intake. 

Walnut Butter

Walnuts are naturally rich in omega-3 fatty acids, which boost the health of your heart and brain. Omega-3s may also lower inflammatory markers in the body. Although walnut butter may have a lower protein content than peanut butter, it is a better choice because of the omega-3 content. Walnuts contain more heart-healthy antioxidants than other nuts, including almonds and peanuts. You can find walnut butter at your local health food store or order it online. 

Sunflower Seed Butter

Super smooth and undeniably delicious, sunflower seed butter is easily spreadable and pairs well with oatmeal and smoothies. This is a great alternative to nut butters if you have a nut allergy. Sunflower seed butter boasts an impressive nutritional profile, offering large amounts of magnesium, copper, fiber, protein, niacin, and vitamin E. Get creative and put it on top of a warm baked sweet potato for a complex carb, healthy fat, and protein combo!

Almond Butter

Almond butter is probably the most popular alternative to peanut butter. It has a naturally sweet flavor profile, thick texture, and high protein content. It does rank below peanut butter on the protein scale, but it contains more vitamin E, manganese, copper, biotin, calcium, iron, magnesium, and monounsaturated fats than peanut butter. Incorporate almond butter into smoothies, desserts, oatmeal, or slather it on celery sticks and apple slices. 

Cashew Butter

Cashew butter is very decadent, but it is slightly thicker than peanut butter. It exhibits a toasty flavor profile that pairs well with multigrain bread and dates in vegan desserts. You can even add cashew butter to curries to make them extra rich. Offering about six grams of protein per ounce, cashew butter ranks a little lower than other nut butters on the protein scale. It does, however, offer lots of phosphorus, copper, magnesium, zinc, and manganese. 

Tahini (Sesame Seed Butter)

Commonly known as tahini, sesame seed butter is a go-to ingredient in Middle Eastern and Mediterranean cuisine. It has a delicate nutty flavor that goes great in sauces, marinades, dressings, and even desserts. Tahini is naturally rich in protein, but it also contains iron, manganese, magnesium, calcium, phosphorus, and zinc. It also contains vitamins B1, B3, and B6, in addition to selenium and monounsaturated fats that help to reduce inflammation. 

Pumpkin Seed Butter

You wouldn’t think about pumpkin seed butter being a thing because people typically eat pumpkin seeds whole. If you want to try something new, pumpkin seed butter shares a similar profile to sunflower seed butter, but it’s very rich in zinc. This nutrient is necessary to optimize immune function, so a spoonful of pumpkin seed butter may help you meet your RDI. It can have a slightly bitter flavor profile, but you can incorporate raw agave nectar or maple syrup to sweeten it up. 

Pistachio Butter

Rich in vitamins like B6, pistachio butter is a luxurious spread that you’re bound to love. Vitamin B6 is an integral nutrient for optimal brain and heart health, but it also enhances immune function. Pistachio butter contains more potassium than other nut and seed butters, in addition to protein and amino acids like L-arginine, which is necessary for blood circulation. Pistachio butter is great in savory applications like pesto.

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The urge to eat sugar can be mighty, especially if you feel drowsy in the afternoon and a coworker bought donuts for the office. The crazy thing is that sugar tempts you and it’s difficult to resist it, despite the fact that you aren’t hungry. Some people rely on sugar or find it difficult to pass up dessert after a meal. According to researchers, roughly 86% of people who had sugar cravings thought about high-calorie foods, especially ones that contained chocolate.

Now, when sugar cravings strike, you can reach for other, healthier foods that help satisfy your desire. It may come as a surprise to you to learn that substituting blueberries for chocolate keeps sugar cravings at bay. Reducing the amount of sugar you consume is paramount to overall health, considering the average American adult consumes over triple the recommended daily amount of sugar. Eating too much sugar can lead to complicated health conditions like high blood pressure, weak immune system, and liver damage. 

Healthy alternatives may not taste like donuts or ice cream, but they satisfy your sweet tooth in the same way. Their natural sugars are much healthier than the added or artificial sugars in most processed foods. When the craving for something sweet strikes, consider grabbing one of the following foods instead. 

Pistachios

You can thank the combination of healthy fats, fiber, and protein for curbing your sugar cravings. Pistachios are an excellent snack, but be mindful of how many you eat, as too many can easily increase your caloric intake. A 2020 study found that eating pistachios helped decrease the consumption of sweets. Additionally, they helped promote weight loss in adults with obesity. 

Oats

Not only can oats help stave off hunger, but they also help to reduce glucose levels and curb sugar cravings. Naturally rich in soluble fiber, rolled old-fashioned oats or steel-cut oats are the best options to choose. The instant oatmeal packets are unhealthy and contain added sugars and processed ingredients. Plus, a bowl of oatmeal will help you avoid the carbohydrate spike that most breakfast cereals induce. 

Protein

The one-two punch that knocks out your sugar cravings is the combination of protein and fruit. Protein and the natural sugars from fruits help to reduce sugar cravings by balancing blood sugar levels. A 2015 study monitored adults with obesity and the results indicated that increasing protein intake by 25% significantly reduced cravings.

Berries

Berries are natural sources of water, fiber, and powerful antioxidants. They happen to be some of the best fruits to eat when sugar cravings strike. Berries are low-glycemic fruits, providing plenty of sweetness without spiking blood sugar levels. They also help you feel fuller and may improve insulin sensitivity. 

Chia Seeds

Chia seeds are tiny, but mighty when it comes to their nutritional profile. They are rich in protein, fiber, and omega-3 fatty acids, making them excellent for curbing sugar cravings. A 2017 study found that eating chia seeds with unsweetened Greek yogurt helped reduce cravings for sugary foods. This meal option also increased feelings of satiety. You can also make your own chia pudding, which is an excellent breakfast or snack option. Click here for recipes. 

Water

Is water going to satisfy your craving for chocolate cake? Absolutely not. Being dehydrated, however, can make you crave sweet treats even if you aren’t hungry. Many people often misinterpret thirst and dehydration as hunger. According to several studies, drinking more water helps to reduce feelings of hunger and food cravings. A 2018 study monitored a group of overweight people who drank an extra 1.5 liters of water per day. At the end of the study, participants not only weighed less, but also had less body fat and fewer cravings. 

Healthy Fats

Foods like avocados, nuts, seeds, olives, and coconut, olive, avocado, and walnut oils are excellent sources of heart-healthy fats. Eating more healthy fats can actually help you displace excess sugar from your diet. Plus, they work to keep the body satisfied for longer between meals. That means you can experience fewer energy dips and your interest in sugary foods may wane.

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Are you ready for the easiest energy ball recipe in history? You must be, which is why you clicked on the recipe! For this recipe, all you need is raw pistachios and Medjool dates. Raw pistachios are readily available at most stores, but you can find them easily at Trader Joe’s, Whole Foods, Sprouts, or other similar markets. Raw pistachios actually have a stronger, more intense flavor. If you’re a lover of pistachios, then you’ll quickly develop an affinity for raw pistachios, and these energy balls.

Dates offer a wonderful sweetness that perfectly complements that saltier nuttiness of pistachios. They also help bind these energy balls together, creating more of a dough-like consistency for easy formation. Now, if you have dates that have been in the fridge for a while, they may be a little dry. That’s perfectly fine and there’s an easy remedy. Simply soak dry dates in warm water for about 10 minutes prior to blending. Make sure to drain the water before adding them to the food processor, and make sure to pit them as well. You definitely do not want to blend a bunch of date pits into your energy balls.

The recommend blending method of choice is with a food processor. Unfortunately, a blender may not do the job, unless you have an incredibly powerful high-speed blender. A blender will require a lot of scraping because the “dough” is quite sticky. The food processor is the optimal tool and will yield a better consistency for the energy balls. We hope you like them.

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