It is not hard to recognize an acorn squash because, well, it is the exact shape of an acorn. It has a ribbed green exterior with bright orange flesh and belongs to the Cucurbitaceae gourd family. Although acorn squash belongs to the same summer species as summer squash like zucchini and crookneck, its season is during late fall and winter. Many people enjoy it because it exhibits a sweet and nutty flavor and tender texture when cooked. 

Acorn Squash Nutrition

Similar to other winter squash varieties, acorn squash provides a diverse mix of vitamins, minerals, and fiber. One cup of cubed, cooked acorn squash provides:

• Calories: 115
• Carbohydrates: 29.9 grams (g)
• Fiber: 9 g
• Protein: 2.3 g
• Vitamin C: 22.1 milligrams (mg)
• Folate: 39 micrograms (mcg)
• Iron: 1.91 mg
• Vitamin B6: 0.39 mg
• Magnesium: 88.2 mg
• Manganese: 0.49 mg
• Potassium: 896 mg

May Help Reduce Inflammation

There are numerous chronic diseases fueled by systemic inflammation. For this reason, dietitians encourage everyone to consume more antioxidant-rich foods, such as acorn squash. Antioxidants work to reduce inflammation by cleaning cells of harmful waste. Acorn squash contains vitamins A & C and manganese, all of which have antioxidant properties. It is particularly rich in carotenoids, like zeaxanthin, which are plant pigments that may help protect against cardiovascular disease, neurological disease, some cancers, and type 2 diabetes. 

Boosts Digestive Health

With nine grams of fiber per cup, acorn squash is a great food to help you meet your recommended daily intake (RDI) of fiber. A diet rich in fiber can help contribute to digestive health, since the gut microbiome requires fiber to create a healthy habitat for beneficial bacteria. Additionally, more fiber in the diet can help prevent constipation. Acorn squash also has magnesium, which is known for its laxative and stool-softening properties. 

May Support Healthy Vision

As we mentioned earlier, acorn squash is rich in carotenoids and vitamin A, both of which support eyesight. It also contains lutein, which has been linked to sharper vision. The most sensitive part of the retina in the eye is the macula, which has the highest concentration of photoreceptors. It is the portion of the retina where your sharpest vision is produced. Lutein and zeaxanthin help form the pigment in the macula that protects millions of photoreceptor cells located in the small area of the central retina. 

Supports Immune Function

Although acorn squash doesn’t offer the same amount of vitamin C as a kiwi, guava, bell pepper, or orange does, it does provide about one-quarter of the RDI. Research shows that getting sufficient vitamin C every day can help prevent and treat respiratory and systemic infections. According to scientific studies, it is better to get your vitamin C through your food, as opposed to a supplement. The reason for this is because it may increase the bioavailability, due to the fact that food also contains other nutrients that impact how the body absorbs vitamin C. 

May Help Reduce Blood Pressure

Researchers note that increasing your intake of potassium has a powerful effect on lowering blood pressure, especially when coupled with a low-sodium diet. Adding magnesium to the equation has an even more pronounced effect for blood pressure reduction. Acorn squash is a great source of potassium and magnesium and while the squash itself is not linked to lower blood pressure, the nutrients it provides may aid your efforts.

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This vibrant vegan pesto made with broccoli stems offers a refreshing twist on an old classic sauce (pesto) while reducing kitchen waste. We say this because people typically discard broccoli stems and only focus on using the florets. The stems offer valuable nutrients and taste incredible, whether you blend them into a pesto, shred them for slaws, or cook them in stir-fries. This recipes calls for blending broccoli stems with basil, garlic, lemon, pine nuts, nutritional yeast, and a handful of seasonings to create a naturally creamy pesto that balances earthiness with subtle sweetness. This smooth, green pesto adheres beautifully to zoodles, spreads easily on sandwiches, or works as a tasty dip for fresh vegetables.

Using broccoli stems in pesto also invites a pleasant yet mild flavor that doesn’t overpower the aromatic basil. They have a firm yet tender texture once you peel them, and they give the sauce body without the need for cheese. That makes this recipe an easy vegan, and even raw vegan, staple for future cooking. Due to the relatively light flavor of the stems, they pair especially well with citrusy ingredients, allowing the fresh lemon juice to brighten the pesto without creating a bitter flavor.

Broccoli stems themselves are generally under-appreciated in most kitchens. They are rich in fiber, which supports digestion and helps you feel fuller for longer, and they also contain many of the same nutrients found in the florets, such as vitamin C, vitamin K, and potassium. Because people typically discard the stems, using them helps reduce food waste while simultaneously stretching your grocery budget. Maybe now that you have this recipe, you can figure out more ways to incorporate them into other recipes you make in the future.

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

What Is Pumpkin?

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

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

May Help Regulate Blood Pressure

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

Provides Manganese And Copper

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

Helps Maintain Healthy Vision

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

Supports Healthy Skin

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

Lots Of Vitamins C & E

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

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Given the season, you might be craving all things pumpkin. Allow us to steal your focus away from the mighty pumpkin and direct it toward butternut squash. Much like pumpkin, butternut squash has an orange flesh that is celebrated for not only its flavor, but also its nutritional benefits. 

Butternut Squash Nutrition

Even though butternut squash is typically available year round, it tends to be most abundant during fall. A lot of people consider it to be a vegetable, but it is technically a fruit, although it lends itself to both sweet and savory applications. It exhibits a slightly nutty and decadent flavor that beautifully absorbs warming spices like nutmeg, cinnamon, ginger, and turmeric. The following nutrients are present in 100 grams (g) of raw butternut squash:

• Calories: 48
• Protein: 1.15 g
• Carbohydrates: 10.5 g
• Fiber: 2 g
• Folate (vitamin B9): 55 micrograms (mcg)
• Magnesium: 15 milligrams (mg)
• Vitamin C: 7.6 mg
• Potassium: 329 mg
• Iron: 0.21 mg
• Manganese: 0.075 mg
• Calcium: 22 mg

Butternut squash is also a rich source of carotenoids, including beta-carotene, which are plant pigments that give it the vibrant orange color. Those compounds are provitamin A carotenoids, which the body converts to retinal and retinoic acid (the active forms of vitamin A). Vitamin A is necessary for cell growth, eye health, bone health, and optimal immune function. Continue reading to discover why you should add more butternut squash to your diet. 

May Lower The Risk Of Heart Disease

A 2016 study in 2,445 people demonstrated that the risk of heart disease lowered 23% for every additional serving of yellow or orange vegetables. Butternut squash contains antioxidants that have a positive impact on the heart. Although more research is necessary to better understand the relationship of butternut squash on heart health, the existing research is promising. Butternut squash also contains potassium, which helps lower blood pressure, enhance muscle strength, and aid overall heart function.

Helps You See Better

Thanks to the carotenoid content, butternut squash is one of the best foods for eye health. The body converts beta-carotene into vitamin A in the body, which works to promote healthier vision. Butternut squash also contains lutein and zeaxanthin, which are other carotenoid compounds. A review of several studies found that those carotenoids help minimize the damage from ultraviolet (UV) light from the sun and blue light exposure. Butternut squash also contains vitamin C, which works in conjunction with vitamin A to help prevent age-related vision issues, such as macular degeneration and cataracts. 

Supports Healthy Digestion

One cup of butternut squash provides nearly 10% of the recommended daily intake (RDI) of fiber. The squash provides both soluble and insoluble fiber. Soluble fiber moves slowly through the digestive system and forms a gel-like substance that helps feed healthy bacteria in the gut. Insoluble fiber helps the body process waste, improve overall gut health, and prevent constipation. Since fiber helps to fill you up, eating butternut squash may help stave off hunger cravings and aid weight loss efforts. Foods that are rich in fiber also help lower total cholesterol levels, improve blood sugar, and reduce the risk of heart disease. 

Benefits Immune Function

In case it isn’t evident by now, butternut squash is rich in beta-carotene, but that isn’t the only antioxidant it contains. Butternut squash is also rich in vitamins C and E, both of which lend a helping hand to the immune system. Researchers note that all of the antioxidants in butternut squash help fight free radical damage, support immune function, and encourage optimal cellular health. During cold and flu season, which tends to coincide with fall, you should eat more vitamin C-rich foods, such as butternut squash. 

May Benefit Diabetes Treatment And Prevention

The body converts the food you eat into energy as carbs that are broken down into sugar (glucose). Most people don’t typically monitor blood sugar levels on a regular basis. That isn’t the case for people with diabetes, and the CDC estimates that one in 10 Americans has type 2 diabetes. You can prevent the disease or eradicate the need for medication by making smarter, healthier lifestyle choices, such as eating a balanced diet. Butternut squash offers some anti-diabetic properties, according to some research. Although it contains carbohydrates, which get a bad rap, the other nutrients are of greater importance.

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Persimmons are the national fruit of Japan and are typically available between September and December. They are great sources of phosphorus, potassium, and vitamin C, which everyone could use more of during the fall and winter months. In this article, we’ll detail a few health benefits of persimmons and how to incorporate them into different recipes. 

There are two types of persimmon: Asian and American. Native Americans have harvested the American persimmon for centuries, eating them dried or baked into bread. American persimmons grow wild and are not cultivated like Japanese persimmons are. There are two types of Japanese persimmon: Hachiya and Fuyu. The former is acorn-shaped and astringent because of the high tannin content, while the latter is more tomato-shaped and non-astringent, so they can eat when underripe or ripe. 

Health Benefits

The persimmon exhibits an impressive nutritional profile, with high concentrations of beta-cryptoxanthin (an antioxidant compound) and potassium. Persimmons are also great sources of vitamin A, fiber, calcium, phosphorus, and more. Because of their vitamin A and antioxidant content, persimmons may benefit eye health by supporting functions that enable normal vision. Vitamin A also helps people see better in the dark and contributes to better immune function. 

The antioxidant content activity is extremely high in astringent persimmon varieties. That makes them a great addition to anyone’s diet, especially since antioxidants help fight oxidative stress caused by free radicals. Although the body produces its own antioxidants, obtaining more via dietary sources can help counteract the negative effects of free radicals. Additionally, researchers found that persimmons exhibited anti-inflammatory properties in various animal studies. Their antioxidant properties were able to reduce inflammation and tissue damage, but more human research is necessary. 

Nutritional Information

The nutritional information for a raw Japanese persimmon per 100 grams (g) is as follows:

• Calories: 70
• Protein: 0.58 g
• Fat: 0.19 g
• Carbohydrates: 18.59 g
• Fiber: 3.6 g
• Vitamin C: 7.5 milligrams (mg) 
• Vitamin A: 81 micrograms (mcg) of retinol activity equivalents (RAE)
• Phosphorus: 17 mg
• Calcium: 8 mg
• Beta-carotene: 253 mcg
• Iron: 150 mcg
• Beta-cryptoxanthin: 1447 mcg

As a quick note, the nutritional value for an American persimmon is very similar to that of the Japanese persimmon. There may be some variations, but they are more or less the same. Below, you’ll find eight different persimmon recipes, all of which are raw vegan, just in case you happen to be cleansing.

Persimmon Pomegranate Salsa

How do you make the most of persimmon season? You get creative, like incorporating them into this refreshing fall-inspired salsa!

Click here to make the recipe.

Spiced Persimmon Smoothie

The perfect fall smoothie has arrived! Embrace seasonal persimmons and spice them up with bananas, ginger, cinnamon, and cloves.

Click here to make the recipe.

Dehydrated Persimmons

Enjoy an incredibly healthy snack with one of our favorite fall fruits: the mighty persimmon. They exhibit such a unique and delicious flavor!

Click here to make the recipe. 

Raw Vegan Persimmon Sorbet

Persimmon sorbet is easy to make and naturally sweet with a velvety texture. Not only does it look and taste good, but it’s also good for you.

Click here to make the recipe. 

Cranberry Persimmon Pomegranate Smoothie

Embrace some of fall’s most nutritionally diverse ingredients when you enjoy this refreshing cranberry persimmon pomegranate smoothie.

Click here to make the recipe. 

Perfect Persimmon Pudding

This raw vegan persimmon pudding is the perfect cinnamon-infused dessert or healthy snack to enjoy during the fall season.

Click here to make the recipe. 

Persimmon Pomegranate Mixed Green Salad

Let some of our favorite fall flavors entice your taste buds. You’ll fall in love with this seasonal persimmon pomegranate salad

Click here to make the recipe. 

Orange Carrot Persimmon Smoothie

Embrace some of the best fall flavors by sipping on this persimmon smoothie. It’s full of immune-boosting vitamins and minerals.

Click here to make the recipe.

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Potatoes, turnips, beets, and other root vegetables have been staple foods in many cultures for thousands of years. Some records indicate that sweet potatoes, among other root vegetables, were integral in folk medicine over 5,000 years ago. Root vegetables have supported undernourished populations since ancient times. The reason for that is because starchy root vegetables provide vital vitamins and minerals, fiber, and they are easy to prepare. Plus, they are usually very inexpensive and easy to grow.

Root vegetables, also known as tubers, grow underground, with many of them ripening throughout fall and early winter. Technically speaking, not all root vegetables are tubers; rather, the term “tuber” is commonly used to describe a lot of root vegetables. Bulbs, corms, and rhizomes are also categories of root vegetables. Some of the most common types of root vegetables include:

• Beets
• Carrots
• Potatoes
• Fennel
• Jerusalem artichokes
• Sweet potatoes
• Turnips
• Radishes
• Celeriac 
• Yams
• Parsnips
• Jicama
• Horseradish

Russet Potatoes

White, Russet, or Idaho potatoes are the classic potatoes you know and love. They get a bad rap, but the truth is that they are the largest contributors of vegetable phenolics and antioxidants to the American Diet. The problem is usually with how you prepare them. Frying them and adding copious amounts of butter or dairy can negate the health benefits. White potatoes are rich sources of potassium, which is essential for supporting bone and heart health. They also contain manganese, an integral mineral for nerve and bone health. 

Parsnips

Belonging to the same family as carrots, parsley, and celery, parsnips offer similar nutrients to those foods. They are an excellent source of folate, fiber, potassium, and vitamin C. Researchers state that most of the fiber in parsnips is soluble, which is linked to a lower risk of diabetes and high cholesterol. One serving of parsnip provides a good amount of folate, which helps increase energy, enhance metabolism, and contributes to healthy nervous system function. Folate also aids with the synthesis of DNA and red blood cell formation.

Rutabaga

Have you ever seen those purple and white bulbs in the produce section? Rutabagas are a cross between cabbage and turnips, so they provide similar benefits, such as lots of fiber and vitamin C. They are high in zinc, which plays a role in immune health, brain function, metabolism, mood regulation, and protection for physiological stress. They taste similar to turnips and white potatoes, and they come out great when roasted and caramelized. 

Sweet Potatoes

Sweet potatoes are some of the most popular root vegetables, and particularly tasty as well. They offer a lot of vitamin A (one of the best plant sources), potassium, vitamin B5, vitamin C, lots of fiber, and slow-absorbing starch. They also offer lots of beneficial antioxidant compounds, including chlorogenic acid and anthocyanins. Even though they have “sweet” in the name, they have a lower glycemic index than white potatoes, so they may help stabilize blood sugar levels. 

Carrots

Carrots are some of the most popular root vegetables in existence and can be enjoyed any number of ways. Shave them thinly into a salad, dip them into hummus, juice them, or roast or steam them. They are naturally rich in carotenoids, which help protect the eyes and skin. Carrots also contain the antioxidants lutein, zeaxanthin, and lycopene, in addition to vitamins C, D, E, & K, magnesium, calcium, and potassium. 

Beets

Scientists attribute the benefits of beets to their impressive antioxidant profile. They are naturally rich in betalain and have the highest oxygen radical absorbance capacity (ORAC) values of 27 vegetables commonly consumed in the United States. Some preliminary evidence suggests that beets may enhance endurance during athletic performance. They also contain nitrates, which the body can use for muscle recovery, improved circulation, and inflammation reduction. 

Jerusalem Artichokes

Jerusalem artichokes, or sunchokes, are an excellent source of fiber and protein, but have very few calories. They are also rich in vitamin A, potassium, and iron. In fact, Jerusalem artichokes are one of the highest plant-based sources of iron. They may help combat iron deficiency and may help support nerve health, red blood cell formation, and healthy metabolism.

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You have to keep your salads interesting if you want to keep your taste buds interested. A bland salad with the same ingredients and dressing is neither appetizing nor satisfying. In fact, you’ll probably seek out some more food shortly after eating it. That is why we recommend experimenting with different ingredients. Consider taking out leafy greens (even though we love them) and focus on a variety of other ingredients.

This salad takes inspiration from the classic Middle Eastern salad, which tends to have several variations from country to country. It is very simple, but the flavors are bright, powerful, and highly addictive. Plus, it is naturally rich in water-rich produce items, so eating it contributes to your overall water intake for the day.

Key Ingredients

Cucumber: Cucumber is a naturally detoxifying effect on the body, working to cleanse the liver. In addition to being a natural diuretic, cucumber also contains several integral nutrients, including vitamin C, vitamin K, magnesium, and potassium, among others.

Tomatoes: They are plump, juicy, and naturally rich in lycopene, beta-carotene, flavonoids, folate, potassium, vitamin C, and vitamin E. Studies indicate that tomatoes may help protect the skin, eyes, ones, and heart, in addition to helping reduce inflammation.

Basil: The classic pesto leaf has many purposes, and several health benefits to boot. Many researchers attribute basil’s health benefits to the diverse antioxidant profile. Basil works to reduce inflammation, enhance immune function, protect the liver, and regulate blood sugar.

Red onion: Not everyone enjoys onion in their salad, but they do work very well with the other ingredients in this specific salad. They have a diverse and rich nutritional profile, offering lots of fiber, potassium, vitamin C, B vitamins, and potassium, a mineral that aids cellular function, fluid balance, muscle contraction, and more. Researchers confirm that onions are an excellent source of antioxidants, containing at least 17 different antioxidant compounds, including anthocyanins.

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Is there any better way to start the day than with a nutrient-rich meal that boosts your brainpower and gives you energy? The ingredients in this smoothie have been scientifically proven to help enhance focus, boost overall cognition, and support memory. They are naturally rich in antioxidant compounds that fuel the brain. You may find that drinking this smoothie helps increase your energy, productivity, and mental clarity. Say goodbye to that mid-morning slump when you drink this smoothie in the morning. Just take a look at the ingredients that get those brain cells firing:

• Banana: A great source of natural sugars and complex carbs, banana provides a quick little boost of energy. It also contains vitamin C, potassium, and vitamin B6, all of which benefit brain function.
• Chia seeds: These super seeds are rich in omega-3 fatty acids, which work to support brain healthy by encouraging proper neurotransmitter function. Chia seeds also provide lots of protein and fiber, both of which provide sustained energy release.
• Walnuts: Packed with DHA, a type of omega-3, walnuts are not only shaped like little brains, but they also contain valuable nutrients for the brain. Studies suggest that eating walnuts regularly may improve overall cognitive performance.
• Avocado: Avocado contains monounsaturated fats that contribute to improved blood flow, which ultimately supports healthy brain function. The vitamins (C, E, B5, and B6) in avocado also play roles in cognitive processes.
• Blueberries and raspberries: These berries are antioxidant superstars, and they are especially high in anthocyanins, which have been proven to improve cognitive function. These antioxidants may also protect the brain from oxidative stress.

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There is no doubt that you have seen or been to a smoothie establishment. There are healthy options, seemingly healthy options, and glorified milkshakes. Some of the recipes even state that they contain juice and ice cream. Those smoothies do not do anything for your overall health. In fact, they only make you crave unhealthy foods and increase your sugar intake. 

On the other hand, a smoothie can be an excellent source of easy-to-digest fuel for the entire body, especially your muscles. That should be of great interest if you are focusing on your gains in the gym. With the following ingredients, you can ensure your smoothies will be nutrient-dense, instead of detracting from your progress. 

Spirulina

It’s possible that this ingredient may not be a go-to selection for you, but it is one of the most nutrient-dense ingredients on this list. Familiarize yourself with spirulina, which is a blue-green algae that is rich in protein, omega-3 fatty acids, B-vitamins, zinc, iron, beta-carotene, and so much more. Just remember that a little goes a long way and it can have a seaweed-like taste, so don’t treat this like protein powder. 

Beets

Yes, you can add beets to your smoothie and make it taste good! Beets exhibit anti-inflammatory activity and are rich in iron, folate, and several B-vitamins. A one-cup serving of beets also offers 442 milligrams (mg) of potassium, which may help lower blood pressure. The body can better absorb iron when you consume it with vitamin C, so pair beets with citrus fruits, apples, and carrots for better nutrient absorption.

Cinnamon

Fruits and vegetables get a lot of love and support as smoothie ingredients, but spices like cinnamon are typically neglected. Cinnamon is as versatile as it is aromatic and flavorful. According to several studies, cinnamon may help regulate blood sugar, making it an excellent choice for people with diabetes. It may also reduce LDL (bad) cholesterol. It is also a warming spice that goes great with bananas, almond butter, maple syrup, chia seeds, pears, and more.

Bananas

Believe it or not, every smoothie does not have to contain bananas, but it is a useful ingredient, both nutritionally and texturally. Frozen or soft, bananas bring both a natural sweetness and creamy texture to your smoothies. They are also rich in potassium, fiber, complex carbs, and vitamin B6, which is integral for optimal brain and immune function. 

Almond Butter

If you have the option to purchase raw almond butter, please do so because other varieties can include added sugars and problematic oils. Almond butter is a great smoothie ingredient because it contains monounsaturated fat and doesn’t have nearly as much saturated fat as peanut butter. It is also rich in protein and fiber, two nutrients that help keep those hunger pangs at bay. 

Non-Dairy Milk

Although water is a perfectly acceptable liquid to use in a smoothie, non-dairy milks make smoothies more creamy and filling. One of the primary benefits of non-dairy milks is that they increase calcium absorption. Regarding protein content, soy milk is the best option, but soy can be inflammatory for many people. Both almond milk and cashew milk are great options for smoothies as well. Whichever non-dairy milk you select, make sure to buy unsweetened varieties, as many contain added sugars, stabilizers, and other processed ingredients. You can also make your own non-dairy milks, which is the best and most nutritious option.

Chia Seeds

These seeds may be small, but they are mighty, packing a lot of heart-healthy omega-3s and fiber per serving. Research suggests that chia seeds may help lower cholesterol and blood pressure. Don’t add too many chia seeds to a smoothie, or else the texture of the smoothie may feel closer to chia pudding. As a side note, chia pudding is a great pre- or post-workout snack to fuel your muscles. 

Spinach

Popeye was leading the charge about popularizing spinach! It is a great green to add to smoothies because it doesn’t really flavor your smoothies. Add bananas and some other fruits and you won’t even know the spinach is there, besides the color. Spinach is a great source of protein, magnesium, folate, iron, and more. It also contains lutein, which promotes healthy eyesight. Spinach is also a great source of vitamin K, with one serving providing nearly 200% of the daily value. 

Raspberries

To round out the list, we have raspberries, which are low in sugar (five grams per cup) and full of fiber (eight grams per cup). Raspberries are also rich in potassium, vitamin C, and a variety of antioxidants. Pair raspberries with a protein source and your smoothie will be great for muscle building and anti-aging.

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Whether you asked for a beet recipe or not, we are here to provide an excellent one! Beets can be quite daunting, from the flavor to their ability to stain anything, including your fingers. How do you get past their earthy flavor? That is the simple part: you pair them with sweeter ingredients. In fact, one of the most classic juice combinations is the ABC, or CAB, depending on how you choose to arrange your letters. That is the combination of apples, beets, and carrots. Together, those three ingredients create a beautifully balanced juice.

This recipe is similar, but it calls for strawberries, which bring a lively, sweetly tart flavor to the party. Plus, strawberries provide lots of vitamin C and beneficial antioxidant compounds. In addition to being low in calories and carbs, they also contain fiber and potassium. Beets are also rich in vitamin C, fiber, and potassium, but they are also rich in dietary nitrates, which the body converts to nitric oxide. Nitric oxide is a vasodilator, which helps widen blood vessels, a process that could potentially reduce blood pressure and improve blood flow to muscles. The latter effect would primarily be beneficial for exercise performance and cardiovascular health.

Don’t worry, we did not forget about the carrots. These powerful orange root veggies provide lots of vitamin A, which has been linked to benefitting eye and skin health. Other studies confirm that vitamin A may aid digestion and offer protection against certain types of cancer. Now, what are you waiting for? Let’s make the smoothie and enjoy some deliciousness and beneficial nutrients!

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