It’s true that pumpkin may be the first ingredient you associate with fall, but we all know that fall is all about apples. Not only are apples a fall staple, but they are also highly versatile. Add them to salads, smoothies, desserts, entrees, sauces, spreads, jams, and more. They can be the featured ingredient or play a more subtle role. However you decide to enjoy them, even as a healthy snack, we encourage you to embrace all the apple varieties that you can. 

Nutritional Benefits Of Apples

Apples are some of the world’s most popular fruits. They are naturally sweet and juicy and offer a lot of fiber, vitamin C, and several beneficial antioxidant compounds. Despite their low calorie count, apples are very filling, due to their fiber content. Here are the nutrition facts for one raw, unpeeled, medium-sized apple:

• Calories: 94.6
• Water: 156 grams (g)
• Fiber: 4.37 g
• Carbohydrates: 25.1 g
• Protein: 0.473 g
• Sugar: 18.9 g
• Fat: 0.3 g

One apple provides approximately 16% of the recommended daily intake (RDI) of fiber. Some of the fiber comes in the form of pectin, a soluble fiber. Soluble fiber has demonstrated an ability to help control blood sugar and manage cholesterol levels. The peel of the apple also contains insoluble fiber. 

Apples are predominantly composed of water and carbs. They contain a lot of simple sugars, including fructose, sucrose, and glucose. Because of that, they have a glycemic index that ranges from 42 to 44. A fruit’s glycemic index indicates how it affects the rise in blood sugar after consumption. Lower scores tend to have better health benefits, but a food’s glycemic load is often of more importance. The glycemic load accounts for all of the other health benefits a fruit offers, such as antioxidants, fiber, polyphenols, vitamins, minerals, and more. 

Apple Pie Chia Pudding

With the arrival of fall comes a lot of special seasonal dishes. If you love apple pie, then you are going to love this chia pudding! You get to have your pie (sort of) and eat it too!

Click here to make the recipe.

Apple & Brussels Sprouts Slaw

Brussels sprouts and apples are two of fall’s best produce items. Get ready to enjoy the ultimate fall slaw that’s nutty, sweet, and savory.

Click here to make the recipe.

Cucumber Apple Smoothie

This green smoothie is a combination of crisp cucumber, crunchy and tart apple, zesty lime, herbaceous mint, and hearty kale. It goes down smooth 100% of the time!

Click here to make the recipe.

Cabbage Apple Salad

Get ready for a new fall classic! This colorful cabbage apple salad is a great combination of textures and sweet and savory flavors.

Click here to make the recipe.

Avocado, Apple, And Walnut Endive Cups

You have to get creative on a raw vegan diet, and these avocado, apple, and walnut endive cups with a rustic dressing are truly to die for. The natural sweetness of the apple helps balance the more assertive, somewhat bitter endive flavor.

Click here to make the recipe.

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As lovers of chia pudding, we are always trying to find fun, new ways to enjoy this delicious treat. It makes for a great grab-and-go breakfast, pre- or post-workout snack, or even a healthy dessert, depending on the recipe. Since the days are finally starting to get colder, we decided to flavor the chia pudding similar to some classic holiday cookies. Yes, we know that Halloween has not even happened yet, but something about the weather inspired this wonderful treat of a recipe.

The key to nailing this recipe is using the proper amount of each spice. There is no gingerbread spice; rather, you combine a few classic holiday spices to create that classic gingerbread flavor. The spices actually balance out the natural sweetness of the maple syrup. You’ll need cinnamon, nutmeg, ground clove, and ginger powder. Whisk those spices into the chia pudding mixture and you’ll be good to go. Just remember that you may need to taste the chia pudding and adjust a spice or two in order to please your taste buds. That said, we worked very hard to measure out every ingredient in a precise way. So while we always encourage creativity and experimentation in the kitchen, you shouldn’t have to doctor up this recipe to make it taste better than it already does.

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Do you have a cabbage obsession? If you don’t, you’re about to love this low-calorie superfood. Not only does it add texture and color, but also a subtle and humble flavor to your salads. For this salad recipe, though, we eliminated the lettuce and went straight to shredded cabbage for the base. It’s more of a slaw than a salad, but we aren’t about to debate the qualifications of a slaw versus a salad. The fact of the matter is that this recipe embraces fall ingredients and is quite delicious.

For this cabbage apple salad, you can use red or green cabbage, or a mix of both if you want more contrasting colors. The same can be said for the apples. You can use Granny Smith (green) apples, Fuji apples, Honeycrisp apples, or Red Delicious apples. Can’t decide which one to use? Use a combination of two or more apple varieties to establish sweet and tart flavors in this salad. The combination of cabbage, apples, walnuts, and sweeter dressing creates a lovely mix of sweet and savory flavors. Will you serve yourself on a separate plate or eat straight out of the salad bowl?

When it comes time to prepare the salad, you can choose to cut your ingredients uniformly or slightly different. You can thinly slice the apples, or you can cut them into matchsticks to be more similar to the shredded cabbage. Crumble the raw walnuts and then drizzle the dressing over everything. If you want to make this recipe more fall-themed, consider adding some dehydrated cranberries or pomegranate seeds. Dried cranberries are pictured, just FYI. Just make sure that the dehydrated cranberries are free of added sugars and preservatives.

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What is cinnamon vanilla cashew butter? Please, allow us to introduce you to your new, favorite indulgence. It is regular homemade cashew butter, but with the addition of warming cinnamon and vanilla. It’s as though plain old cashew butter got dressed up for a night on the town. Didn’t this recipe arrive just in time for this cooler fall weather? Not only is it incredibly easy to make (although blending process can be a little lengthy), but it is also brimming with flavor.

If you have ever browsed the raw vegan nut butters at the grocery store, you know that they can be quite expensive. That is especially true for cashew butter and almond butter. Instead of paying $21 for a small jar of raw cashew butter, buy a large bag of raw cashews and you can make multiple jars yourself. All you need is a food processor, the cashews, cinnamon, and alcohol-free vanilla extract. Just keep in mind that it can take 10-15 minutes to become velvety smooth. You will have to stop blending, scrape down the sides of the processor bowl, and continue blending to ensure all of the cashews blend evenly. You can also leave it a little chunky if that’s what you prefer.

One thing to keep in mind about this highly addictive cashew butter is that it does come with a small price. It is naturally rich in calories and fats, even though they are healthy fats. Keep servings small because you can rack up a lot of calories very quickly if you go at this jar with a spoon. If losing weight is your goal, keep yourself away from this, or keep your portions very small and limited.

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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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For many people, constipation and digestive troubles are not comfortable topics to discuss in public. We do not believe in talking about such topics in private because they affect millions of people worldwide. Nobody wants to struggle on the toilet, especially when eliminating with ease is very attainable. All you have to do is give the body the right foods, engage in some light physical activity, and make a few other small adjustments.

When you maintain a fiber-rich diet and drink a lot of water, you can help prevent constipation. You can increase your fiber intake and enhance hydration efforts by drinking certain smoothies, such as this recipe for constipation relief. This smoothie is the perfect blend of liquid and fiber. Plus, it is pre-digested, meaning the body does not have to work hard to break down the food to absorb nutrients.

One of the ingredients that benefits digestion is pineapple, which contains the enzyme bromelain, which works to improve digestion and reduce inflammation. Bromelain works to break down protein in the body, and some studies indicate that it may support weight loss because bromelain can increase the speed at which the body digests fats. Additionally, bromelain exhibits anticancer effects, but this research was limited to in vivo and in vitro studies. More research is still necessary to confirm these results in adults.

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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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This is a wonderful, vibrant, and flavorful way to enjoy raw zucchini noodles. It combines the creaminess of avocado pesto with the textural crunch of zucchinie noodles. Is it a meal? Yes, but it is also as nourishing as it is delicious. Spice up your dinner routine and get away from salads by making this incredibly easy raw vegan entree. As you’ll see when you make it, the ingredients and steps are quite simple. You don’t need to overcomplicate recipes; rather, you just need quality ingredients.

The raw vegan world celebrates zucchini noodles and the majesty of the spiralizer. They are quite versatile and give you the feeling of indulging in spaghetti, only you don’t feel that common feeling of bloating and digestive discomfort that can result after eating a giant bowl of pasta. A bowl of zoodles covered in a creamy pesto is also a great introductory meal into the raw vegan world. The fresh basil and garlicky undertones come together beautiful in the beautiful pesto. Now, the pesto calls for raw walnuts, but if you enjoy the classic flavor of pine nuts in pesto, you can obtain raw pine nuts. Just keep in mind that pine nuts can be quite expensive, while raw walnuts are a much more affordable option.

The vibrant green pesto is a glorious celebration of fresh ingredients. Make sure to add nutritional yeast to achieve that signature cheesy flavor you know and expect from pesto. Fancy a bit of spice to your pesto? Feel free to add red pepper flakes! Love this recipe? Let us know in the comments or tag us on social media when you make the recipe.

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Mornings can be a whirlwind, especially if you are dealing with work deadlines, school runs, or the general hustle and bustle of life. Finding a breakfast that is both healthy and easy to make in a timely fashion can be quite difficult. That’s why we always recommend chia pudding to those with busy schedules. You can easily prepare it the night before and it’s ready to go in the morning. Just take it out of the fridge, put on your optional toppings, and enjoy on the go. So if you are looking for a breakfast that is both delicious and nutritious, make this chia pudding that is 100% customizable. Let’s take a look at the featured ingredients in this recipe:

• Chia seeds: Without these tiny black seeds, you have no recipe. They are responsible for the pudding’s thick, tapioca-like texture. They absorb liquid and expand to create the pudding and are naturally rich in omega-3 fatty acids, fiber, protein, and other vitamins and minerals.
• Homemade almond milk: This is an essential liquid to have if you are on the raw vegan diet. Not only is it easy to make, but it also tastes way better than any store bought almond milk you’ve had. Homemade almond milk also provides more nuttiness, which complements the other ingredients beautifully.
• Cinnamon: This aromatic spice provides a comforting warmth to this chia pudding. It enhances the flavor and offers some potential healthy benefits, including antioxidant and anti-inflammatory properties.
• Vanilla extract: Make sure to buy the alcohol-free pure vanilla extract, as the regular stuff can contain unnecessary sugars. A touch of vanilla extract adds a subtle sweetness that rounds out what the cinnamon and maple syrup bring to the table.
• Pure maple syrup: A natural sweetener that brings a non-chemical sweetness to the chia pudding. It has a touch of warmth that complements the cinnamon and a little goes a long way.

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Making your own salad dressing can be intimidating. That’s especially true if you don’t know what ingredients to use. Do you just grab any oil off the grocery store shelf and use a vinegar at random? Do you even need oil and vinegar? The reality is that there is no blueprint for a salad dressing because they can be whatever you want them to be. For example, you can go the basic route and mix oil, vinegar, lemon juice, sea salt, and pepper and call it a day. Alternatively, you can blend together a bunch of herbs with water, lime, red pepper flakes, and other seasonings. Or, you can make this almond butter turmeric salad dressing that is reminiscent of a class Thai peanut sauce.

The great thing about making your own salad dressing is that you get to avoid high fructose corn syrup, disodium cuanylate, and other crazy ingredients in bottled dressings. Additionally, you get to avoid unhealthy saturated fats and sodium when you make your own dressing. In the case of this dressing, you have a lot of healthy fats and protein from the raw almond butter. That is the base, which provides a lovely nuttiness that complements the turmeric, ginger, garlic, and coconut aminos. If you want to add a little zest, feel free to squeeze half a lime into the dressing. We’ll leave that decision up to you, though. Lastly, you can use this dressing on salads, in raw vegan wraps, or as a dipping sauce for freshly cut vegetables.

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