There are only a handful of things that capture the essence of summer. A long beach day with the family, a day at the lake, a backyard barbecue, and, of course, biting into a juicy stone fruit. Be it a peach, nectarine, apricot, plum, pluot, or a cup of cherries, a stone fruit is nearly unmatched for summer fruits. Well, watermelon may top the list for some, but not for us!

A stone fruit, or a drupe, is a type of fruit that contains a large stone (pit) in the center. They belong to the Prunus genus family and usually have a thin skin with soft and juicy flesh. Unlike other fruits, stone fruits stop reopening right after being picked. That means that the stone fruit season is limited, but because of different ripening times, you can find stone fruit varieties throughout the year. Stone fruits provide a long list of vitamins, minerals, and antioxidants, and you can continue reading to learn more about them. 

Peaches

A true classic, the peach has been cultivated all over the world, dating all the way back to 6,000 BC. They exhibit a scrumptiously sweet flavor, are low in calories, and have a host of health benefits. Peaches are rich in carotenoids, which are plant pigments that give peaches their signature yellow color. Carotenoids exhibit anti-inflammatory effects and may help protect against certain eye diseases and cancers. Some research shows that people who eat carotenoid-rich diets have a lower risk of developing age-related macular degeneration. 

Apricots

These small, orange stone fruits are naturally rich in vitamins A, C, E, K, and several B vitamins. Fresh apricots are especially rich in beta-carotene, which is a carotenoid that the body converts into vitamin A. Apricots are particularly rich in this plant pigment, in addition to other plant compounds that help protect against oxidative stress. One study with 1,300 people suffering from gastrointestinal reflux disease (GERD) found that people who ate apricots daily experienced significantly fewer GERD symptoms compared to those who didn’t. Apricots may also improve digestion by accelerating the rate at which food moves through the digestive tract.

Lychee

The lychee fruit offers a distinct flavor and texture. The sweet and refreshing white flesh is protected by a sturdy, inedible pink skin. One cup of lychees fulfills 226% of the recommended daily intake (RDI) of vitamin C and 7% of the RDI of folate. Lychees are also rich in phosphorus, copper, potassium, and good amounts of riboflavin (vitamin B2). They also provide phenolic compounds, including epicatechin, rutin, caffeic acid, chlorogenic acid, and gallic acid, all of which exhibit powerful antioxidant effects. 

Plums

Plums, despite their size, pack an impressive nutritional punch. They are naturally rich in vitamins A, C, and K, and offer an assortment of phenolic compounds, including kaempferol and proanthocyanidins. Phenolic compounds work to protect your cells from damaging free radicals, which may help reduce your risk of neurodegenerative illnesses and heart disease. Prunes, which are dried plums, may help increase bone mineral density and relieve constipation. Think of prunes like concentrated doses of the nutrients you find in plums. 

Mangos

Didn’t think you’d see mangos on this list, did you? Most people don’t realize that mangos belong to the stone fruit family. They are naturally rich in several B vitamins, vitamin K, vitamin E, vitamin C, magnesium, copper, and potassium. Like other stone fruits, mangos offer a diverse mix of antioxidant compounds, including anthocyanins and carotenoids. Mangos are high-fiber fruits, so it helps promote healthy digestion. One study involved people with chronic constipation. Researchers observed that eating two cups of mango daily significantly improved stool consistency and frequency. 

Cherries

Last, but not certainly not least, we have cherries, which have a sweet and slightly tart flavor. Cherries are great sources of manganese, magnesium, copper, vitamins B6, C, and K, potassium, and lots of antioxidants, including procyanidins, anthocyanins, and flavonols. These antioxidants work to reduce inflammatory processes, potentially reducing your risk of some chronic diseases. A small one-month study found that people who consumed a little less than two cups of cherries per day significantly reduced inflammatory markers, including C-reactive protein (CRP) and interleukin 18 (IL-18). Other studies indicate that cherries may help improve sleep, reduce post-exercise muscle soreness, and regulate blood sugar and cholesterol levels.

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When it comes to lowering blood pressure, the best foods to eat contain magnesium, potassium, antioxidants, and fiber. Those nutrients work to relax blood vessels and balance sodium levels in the body. Beets are typically the go-to vegetable for improving blood pressure levels because they contain nitrates. Nitrates help relax blood vessels and support healthy blood pressure levels. 

Beets are not the only food that can make a difference in your levels, though. Leafy greens, berries, and several other foods contain nutrients that aid blood pressure reduction. For your reference, high blood pressure is generally defined by a blood pressure reading that is consistently 130/80 mm Hg or above. The top number indicates systolic pressure, while the b bottom number indicates diastolic pressure. Continue reading to learn which foods can help lower blood pressure levels. 

Legumes

Lentils, beans, and chickpeas are common legumes that are rich in fiber, magnesium, and potassium, all of which support healthy blood pressure. Potassium is especially important for helping the body get rid of excess sodium, which holds on to water. When the body releases sodium, it gets rid of extra fluid, which can also help lower blood pressure. Statistically, people who regularly eat legumes have lower blood pressure and a lower risk of stroke. 

Walnuts

As a rich source of ALA, a plant-based omega-3 fatty acid, walnuts may encourage better heart function. Walnuts also contain potassium, fiber, antioxidants, and magnesium, which help regulate blood pressure. A two-year study of older adults found that adding walnuts to the diet led to modest reductions in systolic blood pressure. The biggest benefits were seen in subjects who had higher blood pressure at the beginning of the study. 

Berries

Berries are naturally rich in vitamin C, which is a powerful antioxidant, but they also contain anthocyanins. These compounds work to boost nitric oxide production in the body. Although more research is necessary, a 2021 study found that people who ate 1.5 cups of berries per day had lower blood pressure than those who did not eat berries. As a quick note, both fresh and frozen berries offer similar benefits. 

Leafy Greens

Research suggests that spinach, chard, kale, and other leafy greens are naturally rich in nitrates, which are found in beets. Nitrates supply the body with nitric oxide, which relaxes blood vessels, allowing for better oxygen and blood flow. A diet rich in nitrates from fruits and vegetables has been linked to a lower risk of stroke and lower blood pressure numbers. 

Avocado

Naturally rich in potassium, magnesium, fiber, and monounsaturated fats, avocados make for great additions to any diet. One cup of sliced avocado satisfies nearly 15% of the recommended daily intake (RDI) of potassium. Magnesium is integral for the many roles it plays in the body, including the widening of blood vessels. It does this by blocking the effects of calcium, which can cause blood vessels to tighten. A study from 2023 found that people who ate five or more servings of avocado per week had a 17% lower risk of high blood pressure. For reference, one serving is about half of a medium avocado.

Bananas And Apples

Bananas are not just valuable for their potassium content, but also their fiber and antioxidants, which work to protect cells from free radical damage. A 2024 study observed people with high blood pressure who ate bananas three to six times per week. Compared to those who ate bananas less than once per month, the banana group had a lower risk of death. The benefit was even greater when participants consumed bananas alongside other fruits, especially apples. In fact, eating apples and bananas several times per week was associated with the largest reduction in overall mortality risk. 

Oats

Oats are naturally rich in beta-glucan, a type of soluble fiber that helps support healthy cholesterol levels and overall heart health. It may also play a role in lowering blood pressure. A 2023 review of studies found that eating oats on a regular basis can help lower systolic blood pressure. That was especially true for people with high blood pressure or when oats replaced refined grains in peoples’ diets.

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There is something about freshly squeezed lemonade that epitomizes summer. Perhaps your mom made big batches of lemonade for you as a child, or maybe you made some yourself to sell to the neighborhood for 25 cents per cup. With inflation, that 25-cent cup could cost three dollars today! Let’s disregard the price of lemonade for a second and get back to what matters: delicious flavors, because that is what we aim to achieve with this refreshing kiwi lemonade.

We feel that people underutilize kiwis, reserving them for occasional fruit salads or smoothies. Kiwi is a vitamin C super fruit, with one kiwi delivering more this nutrient than two oranges. Vitamin C encourages collagen production, helps the body absorb iron, and aids immune function. Because kiwi contains vitamins C and E, it is a great source of antioxidants, which aim to fight free radicals. Eating antioxidant-rich foods like kiwi can help reduce the risk of certain illnesses. It also happens to be a great source of potassium, with one kiwi delivering 215 milligrams of potassium. Getting enough potassium in your diet can help lower the risk of cardiovascular conditions, type 2 diabetes, osteoporosis, and kidney stones.

Although kiwi has natural sugars, it can be tart, especially when you combine it with freshly squeezed lemon juice. That is why we included raw agave nectar, but if you like your lemonade more tart then you can start with less agave and add more as you taste. Remember that you can always add more, but you cannot take it out. Add less agave to start if you are worried about the kiwi lemonade being too sweet.

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Dishes made with sweet potatoes tend to enhance their inherent sweetness using maple syrup, agave, or other spices. That is not the case for this recipe. We are going in the complete opposite direction and presenting you with a lovely, spiced soup. Because sweet potatoes are, well, sweet, they lend themselves to aromatic, Moroccan spices, such as coriander, cumin, cinnamon, caraway, turmeric, and paprika. So a spiced soup like this one is what we made!

Sweet potatoes are rich in fiber, making them filling options for people who do not eat meat. They are also rich sources of beta-carotene, which converts to vitamin A in the body. Sweet potatoes also contain good amounts of vitamin C, potassium, B-vitamins, and several minerals. They are not, however, rich in protein, which is why we included chickpeas in this recipe. Not only are chickpeas rich in protein, but they also contain a lot of fiber, vitamins, and minerals. Due to their neutral flavor, chickpeas take on a variety of flavors and don’t impose their own mild flavor on anything.

If you want to cook this soup, your spice cabinet needs to be ready. Make sure to clearly check the ingredient list because, like most Moroccan recipes, this one contains a long list of spices. They all come together to create incredible depth of flavor, and the burst of lemon that you add at the very end livens up everything. Garnish with fresh parsley, sea salt and pepper, and even some crispy chickpeas if you want to go the extra mile.

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If you are looking to incorporate lighter, fresher ingredients into your daily diet, this is a great recipe to have in your back pocket. The sweet, tangy, and refreshing flavors exemplify springtime. It is a zesty combination of ingredients, one of which does not receive the credit it should. We are, of course, talking about the watermelon radish. It is the star of the show in this salad, providing a crisp and slightly sweet flavor with a beautifully striking pink color that contrasts the rest of the ingredients.

Unlike a traditional radish, which is also in this salad, the watermelon radish has a mildly sweet flavor, although it does have a slight peppery kick. Not only is watermelon radish visually stunning, but it is also a nutritional powerhouse. It contains significant amounts of vitamin A, as well as vitamin C, both of which act as antioxidants in the body. Watermelon radish is also a great source of potassium, a mineral that works to regulate blood pressure and support heart health. Surprisingly, this little pink radish is a rich source of fiber, which helps regulate bowel movements and aids digestives function. A diet rich in fiber can also help control blood sugar levels, support weight management, and lower LDL cholesterol levels.

With ingredients like watermelon radish in the mix, it would be a crime to refer to this recipe as a simple salad. That said, it is very easy to make. You don’t want to end up with large chunks of watermelon radish, as it can be quite laborious to chew. For this reason, use a mandoline slicer to create even, thin slices. You can also use the mandoline for the regular radish, but be careful not to cut your fingers.

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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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Root vegetables have been enjoyed by many cultures for hundreds, even thousands, of years. These vegetables are defined as edible plants that grow underground. Popular root vegetables include turnips, beets, potatoes, carrots, and ginger, among many others. Each vegetable comes with a distinct set of nutrients and health benefits, some of which we’ll explore in this article. Continue reading to learn about some healthy root vegetables to enjoy this fall and winter. 

Radishes

Radishes have a peppery flavor, which comes from the sulfur-containing compounds, isothiocyanates. These compounds exhibit anti-inflammatory and antioxidant effects in the body. Radishes are also rich in vitamin C, which encourages optimal immune function and aids collagen synthesis. Additionally, radishes provide coenzyme Q10 (CoQ10), anthocyanins, and phenolic acids, all of which aim to protect the cells in the body. 

Ginger

Ginger is a flowering plant from China and is closely related to turmeric, another root vegetable. It contains gingerol, the primary antioxidant to which researchers attribute many of ginger’s health benefits. One study involved 1,278 pregnant women, and study authors noted that ginger was effective at reducing morning sickness and nausea. Other studies have found ginger to be effective at reducing pain and inflammation. 

Beets

Beets may be one of the most nutritious root vegetables available. They are naturally rich in folate, fiber, manganese, and nitrates, which help dilate blood vessels, potentially lowering blood pressure levels. According to research, consuming beets may help improve exercise performance and increase blood flow to the brain. Take advantage of these benefits by roasting, steaming, juicing, pickling, or boiling these blood red vegetables. 

Rutabaga

This root vegetable is not in your average grocery store. It isn’t the most attractive vegetable, but it does offer lots of fiber, vitamin C, potassium, and several B vitamins, including thiamin and niacin. These B vitamins are necessary for energy metabolism, cellular function, and growth. One cup of mashed rutabaga, which can serve as a potato substitute, satisfies nearly 50% of the recommended daily intake (RDI) of vitamin C. 

Carrots

Carrots are packed with provitamin A carotenoids, including beta-carotene, which converts to vitamin A in the body. Beta-carotene colors carrots and is largely responsible for their many health benefits. Carrots also contain vitamin K, vitamin B6, and potassium, which is a mineral necessary for blood pressure regulation. Because of the impressive amount of antioxidants, carrot intake has been linked to numerous health benefits, the primary of which is a reduced risk of multiple cancers, including pancreatic, leukemia, breast, and prostate. 

Onions

It would be hard for many recipes delicious without the addition of onion. They provide integral flavor and offer an impressive nutritional profile to boot. Onions are particularly rich in fiber, vitamin C, and antioxidants. Research shows that including onions in you daily diet may significantly reduce blood sugar levels, specifically in people with diabetes. Other research indicates that onions offer potent anticancer properties. Some observational studies note that a higher intake of onions may reduce the risk of common types of cancer.

Purple Potatoes

Unlike yams, which are naturally rich in beta-carotene, purple potatoes contain anthocyanins, which are plant pigments that give the potatoes their signature color and health benefits. Anthocyanins exhibit antioxidant and anti-inflammatory properties. According to researchers, a diet rich in anthocyanin-rich foods, such as purple potatoes and blueberries, is especially beneficial for heart health. One study found that consuming 200 grams of cooked purple potato per day for two weeks improved arterial stiffness. Arterial stiffness increases the risk of heart attack and dementia. Purple potatoes may help enhance arterial health with their antioxidant and anti-inflammatory properties. 

Celeriac

This root vegetable may be the ugliest one on this list, but don’t let the appearance steer you away. Celeriac belongs to the same plant family as parsley and celery and even tastes like celery. It provides lots of vitamin C, fiber, and potassium. Because of its low carbohydrate content, celeriac makes a great lower-carb swap for other potatoes and root vegetables. Additionally, this unique root vegetable offers a variety of antioxidants, including flavonoids like apigenin and luteolin, which exhibit cellular-protective properties.

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Fiber is the nutrient everyone knows they need, and yet most people manage to not meet the recommended daily intake (RDI). Today’s Western diet lacks a lot of fiber, and the average American consumes less than 50% of the RDI of fiber each day. That is a big deal when you consider that high-fiber foods support heart and digestive health, guarding against conditions like diverticulitis, heart disease, obesity, and so much more. 

There are certain diets that prioritize fibrous foods, but you don’t have to adhere to a specific diet to eat more fiber. You can eat a balanced diet and add more high-fiber foods to your meals. Which foods are rich in fiber, and how can you be sure that you are getting enough? The general recommendation is to consume 25 to 28 grams of fiber per day for women, and 31 to 38 grams for men. 

The more consistent you are with your fiber intake, the likelier you are to stay at a healthy weight. Additionally, following a high-fiber diet can help maintain healthy blood pressure, cholesterol, and triglyceride levels. Continue reading to learn about great high-fiber foods you can easily add to your diet. 

Black Beans

Black beans provide 15 grams of fiber per cup of cooked, mature black beans. They also provide a lot of protein and a diverse mix of flavonoids and antioxidant compounds that help to fight free radicals. Black beans also offer magnesium, manganese, phosphorus, folate, and thiamine. 

Chia Seeds

They may be small, but their nutritional profile is mighty! Chia seeds are high in fiber, omega-3 fatty acids, and other essential nutrients that help support energy, healthy digestion, and brain function. Offering nine grams of fiber per ounce, chia seeds are excellent high-fiber superstars to include in your diet. They also offer calcium, phosphorus, protein, omega-3s, and manganese. Some people are sensitive to chia seeds, the same way they are to legumes, so increase water intake to help minimize bloating and other related symptoms when you eat them. 

Oats

Oats actually contain a special type of fiber called beta-glucan, which may help lower harmful LDL cholesterol to prevent plaque buildup in the arteries. They are also rich in protein, iron, manganese, thiamine, selenium, magnesium, and zinc. Just one cup of oats provides 8.2 grams of fiber. Ideally, you should opt for steel-cut or rolled oats that are free of added sweeteners and flavors. That means no flavored oatmeal packets!

Chickpeas

Chickpeas happen to be one of the best sources of dietary fiber, offering 12.5 grams of fiber per cup of cooked chickpeas. They offer a diverse mix of essential nutrients, especially manganese (satisfying 84% of the RDI). Chickpeas also contain omega-3s, omega-6s, folate, copper, protein, and folate. 

Artichokes

These low-calorie vegetables happen to be rich in fiber and other essential nutrients. One medium artichoke supplies nearly 50% of the RDI of fiber for women and a third for men. Notable nutrients include vitamins A, C, E, B, and K, calcium, potassium, phosphorus, and magnesium. You can steam, bake, or boil artichokes and season them with lemon juice, olive oil, herbs, spices, and red onion. Spinach artichoke dip is not a healthy way to eat artichokes, in case you were wondering. 

Acorn Squash

Winter squash varieties, such as acorn squash, butternut squash, and pumpkins, are excellent sources of beta-carotene, among other nutrients. Their signature orange flesh is rich in soluble fiber, which slows the rate at which the body digests food, allowing for maximum nutrient absorption. In addition to offering nine grams of fiber per cup, acorn squash also offers vitamins A, B6, and C, magnesium, folate, potassium, thiamine, and manganese. 

Durian

This is not the most popular fruit in America. It is very strange looking and you either love it or hate it, as both the smell and flavor can be very off-putting to many people. That said, it is very nutrient-dense, offering an impressive amount of healthy fats. Because of that, it is higher in calories than most other fruits. It is similar to avocados in that way. Durian offers 9.2 grams of fiber per cup, and also contains vitamin C, potassium, manganese, and some B vitamins. 

Coconut

With a low-glycemic index, coconut is great to incorporate into your diet if you are watching your blood glucose levels. Coconut flour contains four to six times the amount of fiber as oat bran, and coconut meat itself offers 7.2 grams of fiber per cup. Coconut meat is also rich in selenium, folate, manganese, and omega-6s. Make sure to buy desiccated coconut instead of sweetened coconut flakes, as the latter version is very unhealthy and comes with no nutritional benefits. 

Almonds

Nuts, like almonds, are great sources of protein, healthy fats, and fiber. Almonds are lower in calories and fats compared to most other nuts, though. They do offer 11.5 grams of fiber per cup, though. They also offer impressive amounts of magnesium, protein, riboflavin, manganese, and vitamin E. You can enjoy them as a snack or blend them into sauces or energy bal recipes. 

Raspberries

Raspberries contain a lot of manganese, which helps support healthy bones, skin, and blood sugar. Because they are so easy to eat, as they are slightly tangy and sweet, they rank high on the list of high-fiber foods for children and adults. They offer eight grams of fiber per cup, in addition to other nutrients like vitamins C and K and manganese.

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Are you looking to bring more life and flavor to your dishes? Perhaps you have been searching for a great sauce for zucchini noodles, or just a tasty dip for vegetables. Whatever your culinary goals, this raw vegan hemp seed pesto is the dish that you’re after. It’s been in your dreams and you didn’t even realize it until you clicked on this recipe. It is robust in flavor and is dairy-free, nut-free, and gluten-free. It has that signature basil flavor, while the nutritional yeast offers that signature cheesy elements, in addition to necessary vitamin B12.

Because this pesto stores for four to five days in the fridge, you can add it to several different meals. All you need is a blender or food processor and the ingredients. Blend until you reach your desired consistency, adjusting seasonings to taste. Allow yourself to be generous with the sea salt and pepper (especially the pepper). If you prefer a runnier pesto, add a little more olive oil or water and blend until it meets your liking.

• As always with raw vegan recipes, there are many antioxidants, vitamins, minerals, and other nutrients that the body can easily absorb. For reference:
• Hemp seeds are great sources of omega-3 fatty acids, plant-based protein, vitamin E, zinc, calcium, magnesium, potassium, and iron.
• Nutritional yeast is a great source of B-vitamins, including niacin, B6, thiamine, riboflavin, and B12, in addition to manganese, zinc, and selenium.
• Basil exhibits impressive antioxidant activity and is a great source of calcium, potassium, iron, magnesium, and vitamins A, C, K, and B6.

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Let’s talk about soup, ba-bay. Let’s talk about how delicious it-can-be. Soup is essentially comfort in a bowl, and the ingredients you include can either enhance comfort or make it slightly refreshing, for example, if you make a chilled gazpacho. Although zucchini is a type of summer squash, it is typically available year round. The great thing about zucchini is that it is low in calories and rich in nutrients, so you get a lot of bang for your bite!

Zucchini is naturally rich in vitamin A, manganese, potassium, folate, copper, magnesium, vitamin C, phosphorus, fiber, thiamine, and vitamin B6. It may also provide small amounts of several B vitamins, calcium, zinc, and iron. Interestingly enough, raw zucchini provides a similar nutritional profile as cooked zucchini, only with less vitamin A and more vitamin C. But zucchini is not the only standout ingredient in this soup. The following ingredients are equally as important:

• Fresh basil: This is an absolute must! Not only is basil aromatic and robust in flavor, but it also helps color this soup a beautiful green hue. You should not substitute it with dried basil!
• Onion and garlic: First of all, you should always add onion and garlic to most meals. They enhance the flavor of the soup, adding a sweet and savory essence to the soup. It’s possible for people to be allergic, so we understand if you cannot eat them, but we do not recommend omitting either of these ingredients, as they provide flavor and valuable phytonutrients.
• Lemon juice: Fresh is best, people! Adding the juice of half a lemon not only brings necessary acid to this soup, but also makes it a bit brighter and more refreshing. Just make sure to add it at the end of the cooking process to prevent it from cooking out.
• Broth: You cannot have this soup without broth, but make sure to get either low-sodium or unsalted vegetable broth. Regular vegetable broth can contain a lot of sodium per serving, so make sure you read the labels!

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