If you are familiar with our recipe section, you know that we love energy bites. These simple raw vegan treats are great for cleansers because they provide healthy fats, protein, fiber, and essential vitamins and minerals. Enjoy one or two of these as an afternoon snack and you won’t even think about grabbing a coffee or energy drinks. Even though these bites contain dates, the slow release of sugar into your system helps you avoid energy spikes or crashes.

Don’t mind the green color; that’s just the color of pumpkin seeds. These are spirulina- and wheatgrass-free! If you are daring and want a little taste of the ocean or greens, go ahead and add those ingredients. We cannot promise that they will taste great, though. We can promise that snacking on these energy bites will provide you with magnesium, zinc, phosphorus, and potassium, all of which are in pumpkin seeds. Pumpkin seeds are also rich in antioxidants, such as flavonoids and phenolic acids. These antioxidant compounds were associated with an ability to help reduce the risk of breast cancer in postmenopausal women, according to one study.

Once you blend the pumpkin seeds and dates, form the mixture into bite-size balls with your hands. Place them on a plate or baking tray lined with parchment paper and place them in the freezer. After about 30 minutes, remove them from the freezer and then roll the energy bites in pulsed pumpkin seeds. That is an optional step and you’ll notice that they look like that in the recipe photo.

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Most chefs agree that spring is the season they most look forward to. Winter embraces root vegetables, hearty stews, and dense plates to warm the body. With warmer weather and the scent of blooming flowers in the air, springtime signals lighter, brighter, and more colorful fruits and vegetables. 

Buying and cooking with seasonal produce ensures that your food offers the most flavor and freshness. If you buy seasonal produce from local grocery stores or farmer’s markets in your area, then you support the community. The great thing about conversing with farmers is that you can ask them about seasonal items you aren’t familiar with. They may give you helpful tips that lead to flavorful creations in your kitchen. 

Eating seasonal fruits and vegetables is a great way to increase your nutritional intake. The transportation time and distance is much less, so the produce items don’t lose as many nutrients. Plucked from the plant and straight to the farmer’s market they go! Additionally, you add more variety to your diet by adjusting your grocery list to the season. You may even save money because you’re eating produce at its peak availability. Let’s explore some of the best fruits and vegetables to eat during spring. 

Leeks

Say hello to the onion’s sweeter, milder cousin: the mighty leek. Leeks are powerful sources of essential nutrients, including vitamins A, C, K, and folate. They exhibit quercetin, an anti-inflammatory compound that promotes a healthy heart. You can braise or sauté leeks or incorporate them into stews, soups, stir-fries, and more. Some people even blend them into salad dressings!

Strawberries

Strawberries exhibit an impressive nutritional profile, boasting lots of folate, manganese, potassium, fiber, and antioxidants. One cup of strawberries provides 149% of your recommended daily intake (RDI) of vitamin C. The anthocyanins give strawberries their beautiful red hue, and these antioxidants help reduce free radical damage. Strawberries may also assist with blood sugar regulation during meals, which researchers attribute to their polyphenols. Eat them fresh, add them to smoothies, or throw them into desserts.

Mustard Greens

Mustard greens are the leaves from the mustard plant, which originated in the Himalayas over 5,000 years ago. They are rich in glucosinolates, compounds that exhibit anti-inflammatory and anti-cancer properties. One cup of cooked mustard greens offers 500% of your RDI of vitamin K, and 175% of your RDI of vitamin A, and 60% of your RDI of vitamin C. They also contain fiber, folate, manganese, calcium, and potassium. Enjoy them in salads, soups, stir-fries, or even smoothies if you love green concoctions. 

Mangos

Many people see mangos year round, so it may not seem like they have a season. During the spring, however, you’ll find the freshest and juiciest varieties. Their season lasts from March through June, and they tend to be popular in sorbets, salsas, smoothies, and fruit salads. Rich in folate, fiber, copper, vitamin C, potassium, vitamin B6, riboflavin, and more, there’s no reason not to eat mangos during the spring.

Asparagus

These beautiful green spears may make your pee smell, but they are some of the most nutritionally-dense things you can eat. One-half cup of cooked asparagus offers two-thirds of the RDI of vitamin K and one-third of your RDI of folate. Asparagus also offers lots of dietary fiber, B vitamins, vitamins A & C, and it even exhibits anti-cancer properties. You can roast, grill, sauté, steam, and puree asparagus, so that means that there’s no shortage of recipes!

Fava Beans

Fava beans are an ancient pea variety with a distinct nutty flavor and buttery texture. They exhibit an impressive amount of fiber, but they also contain folate, manganese, thiamine, copper, iron, magnesium, and potassium. Fresh fava beans require more preparation, as you have to shuck and peel them. Once you tackle that step, you can cook them and add them to salads, soups, risottos, or blend them into a puree. 

Radishes

These beautiful red golf ball-looking cruciferous veggies have a spicy flavor that some people find off-putting. Others, however, find them incredibly addictive and love to add them to salads,  tacos, and root vegetable purees. One cup of radishes supplies you with one-third of your RDI of vitamin C, but they also offer fiber, folate, potassium, and B vitamins. Radishes contain isothiocyanates, which have been studied for cancer prevention. They also contain an anti-fungal protein called RsAPF2, which may be effective at treating Candida albicans. 

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This spinach, banana, and almond butter smoothie tastes like it was made for a superhero. Although it doesn’t give you the ability to fly or superman-like strength, it does supercharge your body with healthy fats, protein, fiber, and more. Spinach, although it colors the smoothie green, takes a back seat to the sweetness of the banana and nuttiness of the almond butter. There’s no way to be sure, but legend has it that your taste buds do a little dance after every slurp because the smoothie is that tasty! The almond butter really adds that extra oomph of flavor, so much so that you’ll be slurping it down faster than you can say “superfood.”

Where do we begin in regards to the health benefits? This smoothie is like a professional shot to the liver, but in the best way possible. Spinach is full of iron and fiber, which works to keep you satiated and fuller for longer. Bananas offer a lot of a potassium, which not only works to keep sodium levels down, but also aids muscle recovery. The almond butter is an excellent source of protein and healthy fats, not to mention nutty goodness. When you add all of those ingredients together, even though it isn’t the longest list of ingredients, you end up with a tasty, nutritious smoothie. One glass may even have you feeling like Popeye! Just be sure to brush your teeth after because you don’t want to walk around with spinach in your teeth all day.

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Coffee used to be simple, with milk and sugar being the only additions. Nowadays, you can look at an entire refrigerated section in a grocery store with hundreds of coffee creamer options to choose from. With dairy and non-dairy options aplenty, how do you know which ones to choose? Not to mention, which one is healthy, unhealthy, or somewhat healthy? We can assure you of one thing, and it is that the brown sugar cinnamon swirl option isn’t doing your body any favors. 

Are any of these coffee creamers better or healthier options than cow’s milk? Even oat milk, which is a popular non-dairy milk alternative, recently received negative attention for spiking blood sugar. Most coffee creamers, though, have added sugars, emulsifiers, thickening agents, and preservatives to extend their shelf life. And yet, even with these ingredients, people choose them over regular cow’s milk and sugar. 

How do you select the healthiest coffee creamer? It can be very difficult to do this, but you can click here to make three homemade vegan coffee creamers that are healthier than store bought varieties. They don’t have harmful ingredients and they taste incredible! Make them and see for yourself. Continue reading to learn why you should rethink your coffee creamer. 

The Different Types Of Creamers

Generally, you can break down coffee creamers into the following four categories:

• Basic dairy, including milk, cream, and half-and-half
• Powders, such as nonperishable products, either plain or flavored
• Basic non-dairy, including unsweetened oat, soy, almond, coconut, and macadamia nut milks
• Liquids, such as coffee flavored products, either made from dairy or non-dairy ingredients

As a quick rule of thumb, the simpler the product, the healthier it is for you, according to registered dietitians. From the four categories above, basic dairy and basic non-dairy creamers are the best options. That said, you still have to read the nutritional labels to ensure that they aren’t full of emulsifiers, added sugars, and more. You want to look for minimal ingredients!

When Is Coffee Creamer Bad For You?

Everything in moderation, right? If you use your favorite coffee creamer sparingly, there is nothing to worry about. Most people add coffee to their creamer. You know those types, the people that like their coffee so sweet to the point where the coffee flavor is almost non-existent. Additionally, coffee milkshakes, frappuccinos, pumpkin spice lattes, and other similar drinks contain excess calories and sugar. Those drinks don’t contain coffee creamers, but they are just as unhealthy as pouring tablespoons of creamer into your coffee cup. 

Just keep in mind that nutritional values vary between brands and flavors. Most coffee creamers have about 20 calories and at least one gram of sugar per serving, although many non-dairy creamers do not contain sugar. Here are some of the ingredients in coffee creamers to watch out for, especially if you over-pour.

Hydrogenated Vegetable Oil

Hydrogenated vegetable oil typically tops the ingredient lists of most powdered creamers. It is used as a preservative and thickening agent, extending the shelf life and giving the creamer its creamy texture. Although hydrogenated oil is not as bad as partially hydrogenated oil (trans fat), you still shouldn’t consume a lot of it. Hydrogenated oil is still saturated fat, which can increase the risk of heart disease. If that is the case, why does powdered coffee creamer state that it has zero grams of saturated fat? Well, the Food and Drug Administration (FDA) states that a label can claim zero grams of saturated fat if a serving has less than 0.5 grams per serving. That is why you need to be aware of the serving size and monitor how many servings you add to your cup. 

Carrageenan

This is a common food additive in many non-dairy creamers and non-dairy milks. Extracted from red seaweed, carrageenan may potentially impact gastrointestinal health, causing bowel inflammation. That said, a USDA report found that food-grade carrageenan doesn’t pose significant health risks at dietary levels. Carrageenan intake should be based on your individual health status, so just be aware of how it makes you feel if you consume a creamer that contains it. 

Dipotassium Phosphate

As a common additive in many processed foods, dipotassium phosphate is generally considered safe by the FDA. Some health experts have their concerns about this additive, and other food additives in general. According to research, dipotassium phosphate is absorbed at a much higher rate than phosphorus. Because of this ingredient’s prevalence in processed foods, many Americans may be over-consuming phosphates. Researchers note that high levels of phosphates in the blood increase the risk of kidney problems, cardiovascular disease, and mortality. More rigorous studies are still necessary, but you may want to consider limiting your intake of phosphate additives. 

Gellan And Other Gums

Gellan gum is a plant-based alternative to gelatin, so it is used as a stabilizer and thickening agent in non-dairy creamers. According to research, gellan and other gums are generally safe, even when consumed in larger amounts than your regular coffee creamer serving size. Just be mindful of your intake because too many gums may negatively affect digestive health.

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We don’t ever get tired of saying this, but a smoothie is an excellent way to start your day. It is even better when that smoothie tastes like ice cream or a milkshake! You get to enjoy it guilt-free, knowing that there are nutrient-dense ingredients making it taste that way. Such is the case for this raw vegan mint cacao smoothie. It is full of healthy ingredients, yet it tastes like a classic dessert you know and love. How cool is that? Let’s get to know the featured players that make this smoothie so special!

• Banana: Bananas help make thicken smoothies and give them a velvety and creamy consistency. They are rich in fiber, potassium, magnesium, and more!
• Mint: You can’t have a mint cacao smoothie without some fresh mint. Mint it rich in powerful antioxidant compounds that may help improve digestion, brain function, immunity, and oral health.
• Raw Cacao: Rich in myriad antioxidants and nutrients, raw cacao powder is a powerful superfood that should be a mainstay in your diet. It works to maintain healthy circulation, improve elasticity of blood vessels, lower blood sugar, and reduce the risk of fat-induced obesity.
• Spinach: This smoothie would not be green if not for spinach, which you don’t even taste in the smoothie! It contains iron, protein, magnesium, vitamins A & C, vitamin B6, and calcium.
• Avocado: Similar to bananas, avocados help make smoothies creamy and they also offer magnesium and potassium. Additionally, avocados work to boost satiety, promote better digestive health, improve eye health, and protect the heart.

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You can’t enjoy avocado toast while cleansing, but you can enjoy the hell out of avocados. They are excellent sources of healthy fats, magnesium, fiber, potassium, and antioxidants. Adding avocados to your salads, smoothies, sauces, and even breakfasts or desserts, such as this chia pudding, can help you feel fuller for longer. That means that you won’t need to snack as much between meals.

Even though you can enjoy this chia pudding for breakfast, dessert, or a pre- or post-workout snack, it doesn’t taste like guacamole, despite how it looks. This luxurious, creamy pudding has just the right amount of sweetness, thanks to the grade A maple syrup. Should you want to elevate this recipe even more, you can add a dash of alcohol-free vanilla extract and a half of a banana. You do not have to add anything else to the recipe, although we do recommend serving the chia pudding with freshly sliced bananas or fresh berries.

When it comes to preparing this chia pudding, you can go about it a couple different ways. If you decide to make it sans machines, you will have to thoroughly mash the avocado before you mix in the other ingredients by hand. For an easier time, follow the directions (below) and use a blender. If you would rather use an immersion blender because it is your fun new kitchen toy, then go for it! The only suggestion we have for all preparation methods is to fold in the chia seeds by hand, as opposed to blending them.

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Most people know of the lotus flower, which sits beautifully atop pond water. To this day, the lotus flower symbolizes beauty and rebirth. It’s not often that people think about the lotus roots, which stretch deep into the mud of the ponds they grown in. The lotus root is not only edible and popular in Asian cuisine, but also a great source of various health properties. 

Similar to burdock root, lotus rhizomes contain antioxidants that help fight against free radicals and protect cells in the body. Studies have shown that compounds in lotus root may aid digestion, improve cardiovascular function, support brain health, and reduce inflammation. It exhibits a crunchy texture and nutty flavor, and you can incorporate it into salads, soups, and stir-fries. The nutritional profile of lotus root is almost as distinct as its appearance. For example, one raw lotus root provides:

• Calories: 85.1 
• Protein: 3 gram (g)
• Carbohydrates: 19.8 g
• Fat: 0.1 g
• Sodium: 46 milligrams (mg)
• Vitamin C: 56% of the daily value (DV)
• Vitamin B6: 18% of the DV
• Copper: 33% of the DV
• Riboflavin: 23% of the DV
  Thiamine: 17% of the DV
• Phosphorus: 9% of the DV
• Potassium: 14% of the DV
• Magnesium: 6% of the DV
• Manganese: 13% of the DV

Boosts Brain Function

Lotus root, along with sunflower seeds and cashews, is an excellent plant-based source of copper. Researchers note that copper strengthens bones, improves energy levels, supports metabolism, and enables the function of neural pathways. One study suggests that the polyphenolic compounds in lotus root improve neural function by boosting the production of brain-derived neurotrophic factors in glial cells. These are the most abundant type of cells in the central nervous system. 

Improves Cardiovascular Health

In addition to the antioxidant compounds, lotus root is rich in fiber and potassium, both of which improve cardiovascular function. People with low potassium levels have a higher risk of heart disease, especially stroke. Potassium, magnesium, calcium, and other minerals prevent the buildup of fluids in cells. That means potassium helps lower blood pressure and reduces the risk of other cardiovascular issues. Research also notes an inverse association between people who eat foods higher in insoluble fiber and cholesterol and blood pressure levels.

Reduce Risk Of Birth Defects

Lotus root is a great source of beneficial nutrients (primarily folate) for pregnant women. Women in their childbearing age should be mindful of the amount of folate they consume. The reason for that is sufficient folate intake can help prevent neural tube defects, which can occur during early pregnancy. The calcium, choline, and iron in lotus root also support a healthy pregnancy. 

Promotes Glowing Skin

Vitamin C benefits the skin in several different ways, and lotus root happens to be a great source of this nutrient. The skin has high concentrations of vitamin C, which promotes collagen synthesis and helps protect the skin from damaging free radicals. Vitamin C also works to reduce the signs of aging, dark patches, and skin discoloration. Preliminary studies note that lotus root may possess anti-aging and anti-wrinkling effects. 

Supports Energy Levels

Regular lotus root consumption may increase iron levels, and iron supports ongoing energy by helping oxygen reach cells. Iron-deficient people tend to feel tired, sluggish, and have difficult concentration. When you eat iron-rich foods, you help increase oxygen to cells and muscles. It also helps iron promote the proper absorption of nutrients and digestion of proteins. Other iron-rich foods include spinach, lentils, tempeh, beans, and Swiss chard.

Aids Digestion And Weight Management

Lotus root contains quite a bit of fiber, which aids digestion by bulking up stool. A diet rich in fiber can make you feel satiated for a longer period of time, meaning you won’t overeat or eat for no reason. According to research, fiber helps reduce hunger, in addition to relieving constipation. By reducing hunger, you reduce your total caloric intake and prevent gain. Additionally, fermented lotus root exhibits gastroprotective effects in a study with rats. The antioxidants in lotus root also aid the digestive process.

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Okay, folks, picture this: you are sitting in front of a bowl of a tangy and refreshing mango radish salsa. Will it make your taste buds jump for joy? There is only one way to find out how delectable this vibrant concoction of ingredients is, and that is to dig in! This salsa combines the sweet tropical flavor of mangoes with the crisp, pepperiness of the watermelon radish. Add in sweetly tart cherry tomatoes, refreshing cilantro and cucumber, and the zesty lime juice and you’re guaranteed to have a flavor explosion in every bite.

Not only does this salsa exhibit refreshing flavors, but it also brings some impressive health benefits to the table. You’ll notice that this salsa is more like a pico de gallo, but this recipe excludes jalapeño. If you crave that spice, feel free to finely dice a pepper and fold it into the mix!

The Benefits

• Mangos are tropical fruits that contain lots of vitamins C and A, both of which encourage healthy immune function and healthier skin. Plus, mangos offer lots of dietary fiber, aiding digestion and helping you feel fuller for longer.
• Watermelon radishes are mesmerizing to look at. Although these humble root veggies are small, they pack a serious nutritional punch. Radishes are a great source of vitamin C, folate, and potassium, and research shows that their compounds support the liver and regulate blood pressure.
• Cucumbers are refreshing and full of beneficial vitamins and minerals, including vitamins A, C, & K, potassium, and calcium. Studies suggest that cucumber consumption can help you achieve your daily hydration requirements, given their impressive water content.
• Cilantro can actually help rid the body of heavy metals, including arsenic, cadmium, aluminum, lead, and mercury. Cilantro can bind to these toxic metals, loosen them from tissues, and help eliminate them from the body.
• Cherry tomatoes, like other types of tomatoes, are naturally rich in lycopene, which is an antioxidant compound that may reduce inflammation. Several compounds in cherry tomatoes have also been associated with lower risk of multiple diseases, including some forms of cancer, but more research is necessary.

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Is there a better way to welcome in the new year than to supply the body with nutrient-dense foods? If you partied hard on New Year’s Eve, chances are that you need to reset the body. Although the beginning of the year marks a fresh start for the majority of people, there is never a wrong time to begin anew. Any day of any month is a chance to start living a healthier life. This recipe just happens to coincide with the beginning of a new year.

One of the best foods to promote detoxification is the mighty beetroot. You just can’t beat beets! Fresh beets, not the ones from the can, help to increase energy levels, boost immune function, and regulate the body’s natural metabolic process. Studies show that beets contain betacyanin, which is an antioxidant that exhibits anti-carcinogenic properties that are particularly effective against colon cancer. Beets are also a great liver cleanser, with some researchers arguing that there is no better friend to your liver than beetroot.

Although beets have an impressive nutritional profile, we don’t want to neglect the other ingredients in this smoothie. Apples are great sources of fiber and provide the body with vitamin C and potassium. Oranges also give your body a healthy dose of vitamin C, while carrots provide beta-carotene, vitamin K1, biotin, and vitamin B6. Needless to say, this smoothie isn’t lacking in nutrients and will propel you toward your healthy resolutions.

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A sweet blend of ingredients, this cinnamon persimmon smoothie is not only fun to say, but also enjoyable to drink. We recommend that you start your day with this smoothie, as it provides the nutrients you need to satiate you until your your next meal. You may also experience a boost in energy and an immunity boost. Plus, the fragrant nature of persimmons makes this smoothie just as heavenly to smell as it is to drink.

The persimmon is a classic fall fruit that is replete with a diverse mix of nutrients, including fiber, vitamins A, C, E, K, and B6, copper, potassium, and manganese. Persimmons also contain a wide variety of plant compounds, such as flavonoids, tannins, and carotenoids, all of which contribute to better overall health. Although this recipe does not call for persimmon leaves, the leaves are excellent sources of vitamin C, tannins, and fiber. In fact, persimmon leaves are very common in therapeutic teas.

Working with ingredients that are in season is a beautiful thing. Persimmons arrive in early to late fall and stick around until the New Year. You should buy Fuyu persimmons when incorporating them into smoothies because they have a sweeter flavor profile. They are a little sweet when unripe and grow even sweeter as they ripen. Hachiya persimmons, on the other hand, are astringent when unripe and intensely sweet when ripe. Because of that difference, Fuyu persimmons are a safer bet for your palate!

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