We’re making sushi today, people, but we’re going the raw vegan route so that all of our cleansers can enjoy. Take a break from salads and smoothies for a meal and make these raw vegan avocado nori rolls instead. Not only are they incredibly filling, but they are also very easy to make. The “rice” is made with cauliflower and parsnip, a vegetable duo that gives just the right amount of moisture for sushi rice. On its own, parsnip can be quite dry, which is why we added cauliflower cashews, tahini, sea salt, and olive oil.

The “rice” is the most laborious part of this entire recipe, only because it requires you to blend ingredients in a food processor. Because it is “rice,” you want to have some texture. That means do not blitz the rice ingredients until you achieve a smooth paste. You want it to be slightly gritty, as that will give the rolls more body. Blending the ingredients until creamy will create a nice dip, but that is not suitable for sushi rolls.

As for the filling, we kept it very simple, including avocado, cucumber, and some watercress. If you do not have watercress, cannot find it, or do not like the taste, simply add another leafy green of your choosing. Butter lettuce, romaine lettuce, arugula, or spinach are great substitutes for watercress. Let your taste buds guide you and you will make great nori rolls! Just make sure to buy the nori sheets that are not roasted to make this recipe raw vegan.

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If you have hypertension (high blood pressure), management is key in order to minimize your risk of heart attack or stroke. In order to manage high blood pressure, you have to avoid or limit certain foods, in addition to supplements, as they can affect blood pressure, or make matters worse. 

High blood pressure is characterized by a blood pressure reading of 130/80 mm Hg or higher. Older adults have a higher risk of the condition, due to large arteries getting stiffer with age. If you cannot control blood pressure on your own with lifestyle changes, medication may be necessary. The American Heart Association (AHA) estimated that 46% of American adults have high blood pressure. Should you have the condition, avoid the supplements in this article. 

Licorice Root

Licorice root is not solely used as a flavoring in food, candy, and even tobacco products. In fact, it has a long history of use in folk medicine, treating wounds and relieving symptoms of lung disease and liver disease. Licorice root contains glycyrrhizic acid (GA), which can elevate blood pressure. Researchers note that doses as low as 100 milligrams (mg) can raise blood pressure. Other supplements with GA can also interact with diuretics and blood pressure meds. It may affect how well blood pressure meds work and increase the risk of side effects. If you have high blood pressure, it is best to avoid products that contain licorice root. 

Arnica

Some people use arnica ointment to reduce swelling and bruising, while others take it orally as a supplement. Arnica belongs to the sunflower family and is usually taken by mouth homeopathically. There are typically no. active ingredients in homeopathic products, so side effects are unlikely. That said, taking arnica by mouth can increase blood pressure or potentially damage some organs, including the heart. This is not for certain, but if you have high blood pressure, avoid arnica supplements. 

Bitter Orange

Taken from the fruit or peel of a bitter orange, this supplement is typically used to aid weight loss or improve athletic performance. The fruit and peel of bitter orange can also be used to flavor drinks or in perfumes and other beauty products for aromatic purposes. Bitter orange does contain p-Synephrine, which is a type of stimulant similar to ephedrine. The U.S. Food and Drug Administration (FDA) banned ephedrine stimulants because they can cause health issues, such as heart attack and stroke. Although bitter orange is not on a banned list, use it with caution, especially if you have high blood pressure. Studies show that this supplement can not only raise heart rate and blood pressure, but also increase the risk for heart attack and stroke. Bitter orange found in food and drinks is not likely to cause these issues, though. 

Vitamin D (In High Doses)

The body produces vitamin D when the skin is exposed to ultraviolet (UV) rays from the sun. Vitamin D is necessary for optimal bone health, inflammation reduction, and other bodily functions. It is naturally available in foods and supplement form. Some research indicates that vitamin D may play a role in treating high blood pressure, specifically in doses of 200 – 8,000 International Units (IU) per day. Doses larger than 10,000 IU per day can lead to dangerous side effects, such as high calcium levels (hypercalcemia). Over time, hypercalcemia can cause high blood pressure. High doses of vitamin D can also interact with certain diuretics, which are commonly used to treat high blood pressure. The body may not get rid of enough calcium, raising calcium and blood pressure in the process. 

St. John’s Wort

This plant is often used to treat symptoms of menopause and depression. Despite its longstanding use in traditional medicine, this plant may negatively interact with a variety of medications. St John’s wort weakens the efficacy of medications used to treat high blood pressure. Some of the blood pressure meds that St. John’s wort interacts with include Talinolol, Verelan, and Procardia. The interactions are likely due to the fact that St. John’s wort blocks the medication from being absorbed by the body.

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Found throughout the entire body, primarily in bones, muscles, and non-muscular soft tissue, magnesium is an essential mineral with many roles in the body. Even though it helps carry out many bodily functions, roughly 50% of people in the United States do not consume enough of it daily. Failure to consume enough in your daily diet can increase the risk of developing high blood pressure, osteoporosis, diabetes, and heart disease. 

Benefits Of Magnesium

Magnesium is part of a group of helper nutrients, including fiber, potassium, and antioxidants. These nutrients help protect blood vessels and work to improve insulin resistance. Magnesium also helps the body convert vitamin D into an active form that the body can use. It helps the kidneys and liver metabolize vitamin D. Being deficient in magnesium actually reduces the body’s ability to use vitamin D, which ultimately impacts calcium absorption. Magnesium also assists with:

• Energy production
• Muscle and nerve function
• Bone density
• DNA repair
• Protein synthesis
• Blood sugar control
• Blood pressure regulation

Although almonds contain a good amount of magnesium, among other minerals, there are other foods that offer more magnesium. Continue reading to learn more about them. 

Legumes And Pulses

Legumes and pulses include chickpeas, lentils, peas, beans, soybeans, peanuts, green peans, and snap peas. Most legumes and pulses have less magnesium per serving than almonds, but others provide more than double. As a quick note, the body absorbs about 30% to 40% of magnesium from food. Some foods, such as legumes and pulses, have molecules that make it harder for the body to absorb magnesium. Soak your legumes to increase magnesium absorption. Consider the following amounts from different legumes and pulses:

• Soybeans: 148 milligrams (mg) per cooked cup
• Lima beans: 126 mg per cooked cup
• Black beans: 120 mg per cooked cup
• Adzuki beans: 120 mg per cooked cup
• Edamame: 99.2 mg per cooked cup
• Navy beans: 96.5 mg per cooked cup

Chickpeas: 78.7 mg per cooked cup

Whole Grains

Providing fiber, vitamins, and minerals like magnesium, whole grains can be great additions to your diet. Whole grains, unlike refined grains, contain all three parts of the grain (bran, germ, and endosperm), which are removed from refined grains during processing. Milling reduces the magnesium content, which explains why white rice has about 20% of the magnesium that exists in brown rice. The following whole grains offer the most magnesium:

• Amaranth: 160 mg per cooked cup
• Teff: 126 mg per cooked cup
• Quinoa: 118 mg per cooked cup
• Brown rice: 85.8 mg per cooked cup
• Buckwheat groats: 85.7 mg per cooked cup

Leafy Greens And Vegetables

There are not too many vegetables that contain a lot of magnesium. Researchers agree that some leafy greens and select vegetables have more than almonds offer per serving. Green vegetables are highly versatile, as they can go into omelets, smoothies, salads, stir-fries, soups, or stews. Some great magnesium-rich vegetables include:

• Spinach: 157 mg per cooked cup
• Swiss chard: 150 mg per cooked cup
• Beet greens: 97.9 mg per cooked cup
• Acorn squash: 88.2 mg per cooked cup

Nuts And Seeds

Besides almonds, there are other nuts and seeds that offer good amounts of magnesium, in addition to zinc, selenium, and vitamin E. There are also nut butters and flours that contain magnesium. Use nut flours in place of standard all purpose flour to get more magnesium for your buck. And while most nuts and seeds contain some magnesium, the following ones provide more per serving than almonds do:

• Hemp seeds: 210 mg per one ounce
• Pumpkin seeds: 168 mg per one ounce
• Brazil nuts: 107 mg per one ounce
• Chia seeds: 95 mg per one ounce
• Pilinuts: 85.6 mg per one ounce
• Cashews: 82.8 mg per one ounce

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First and foremost, this is not a cleanse-approved recipe. We have to make that disclaimer so that people don’t post this recipe and say that they can enjoy it while cleansing. Can you enjoy a lovely bowl of garlic turmeric rice once you finish your cleanse? Yes, of course you can! In fact, this soft and fluffy turmeric rice is a great transitional meal that exhibits heavenly aroma and flavor in every bite. It contains garlic, onion, turmeric, and a few other ingredients that enhance the dish.

What is turmeric rice, or yellow rice? Depending on the region, this rice may be referred to by different names. There are variations within India, Middle Eastern countries, and several Asian countries. Different regions will add local spices or aromatics to flavor the dish. The signature yellow color typically comes from one of three spices: turmeric, annatto, or saffron. Those can be used interchangeably to give white rice that bright yellow hue. No artificial dyes here, folks! We banned them from our recipes long before RFK Jr. ever thought about it.

For this recipe, you will use turmeric powder, not the freshly grated turmeric root. You only need one teaspoon of turmeric powder, which adds a lovely earthly flavor that complements the garlic, coconut oil, and onion, which are the three primary components of the dish. The rice also cooks in low-sodium vegetable stock, which enhances the flavor. The best part, besides the intensely rich flavor, is that it comes together in just 20 minutes in one pot!

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Is rice a nutritious food? White rice typically undergoes processing, so manufacturers enrich it with added nutrients. The hull is missing, but so is the bran and germ. Brown rice, on the other hand, has the hull removed. White rice tends to have a low fiber content, which may cause digestive issues. All that said, many communities around the world eat white rice on a daily basis.

Rice is available in many varieties with different colors, grain lengths, flavors, and textures. That’s ringht, folks, white rice isn’t the only option available! The nutritional quality also varies depending on the type of rice, milling process, agricultural environment, and processing. For example, some varieties have a higher protein and fiber content and exhibit a low glycemic index. Other types of rice that undergo more processing may have a lower fiber, vitamin, and mineral content, which can increase the glycemic index. 

Some types of rice are more suitable for certain dishes, such as sushi rice or jasmine rice for fried rice. If you want rice that exhibits a more nutritionally diverse profile, you may want to avoid white rice and opt for other colors and varieties. Continue reading to learn more about them. 

Black Rice

Rich in antioxidant compounds, specifically anthocyanins, which give the rice its signature purple-black hue. According to researchers, including a lot of anthocyanins in the diet can improve blood glucose and lipid levels, in addition to lowering the risk of cardiovascular disease. Nutritional data states that half a cup of cooked black rice provides 3.3 grams (g) of protein, 17.2 g of carbs, 82 calories, and 1.5 g of fiber. It also contains B vitamins, selenium, zinc, and magnesium. Choose lightly milled or whole black rice varieties because milling can decrease the nutritional content. 

Purple Rice

Different from black rice, purple rice is also a rich source of anthocyanin antioxidants. Unlike black rice, purple rice has a sweeter flavor. Half a cup of cooked purple rice contains 90 calories, 19 g of carbs, 2 g of protein, and 1 g of fiber. A small study found that bread made with purple rice did not increase blood sugar levels as much as bread made with white rice. There was, however, no significant difference between white bread and bread made with purple rice. More research is still necessary to understand purple rice’s effect on blood sugar. 

Wild Rice

Did you know that wild rice is actually the seed of an aquatic grass? It has a higher protein and lower fat content compared to other rice varieties, with half a cup of cooked wild rice providing 83 calories, 17.5 g of carbs, 3.3 g of protein, and 1.5 g of fiber. Wild rice also contains a higher resistant starch content than both white and red rice. One study found that digestive starch increased glucose levels more than resistant starch. Researchers state that that is because resistant starch isn’t as digestible, making it more suitable for blood sugar regulation. 

Brown Rice

Being that brown rice is a whole grain, it does create a more balanced meal for blood sugar management. In fact, brown rice has a lower glycemic index than other rice varieties, but it does contain more arsenic than white rice. The outer layer of the grain contains arsenic, which is removed during the milling process to make white rice. This toxic metal only causes acute toxicity in high doses. Long-term exposure of arsenic through diet, though, can pose potential health risks, such as an increased risk of diabetes. A half cup of cooked brown rice offers 109 calories, 23 g of carbs, 2.3 g of protein, and 1.8 g of fiber. 

Red Rice

This type of rice is commonly eaten in southern France, Bhutan, and Thailand. It has a similar nutty flavor and aroma to basmati rice, but red rice has anthocyanins, which is what gives red rice its color. The anthocyanin content isn’t as prevalent in red rice as it is in purple or black rice, which explains the lighter color. Half a cup of cooked red rice contains 92 calories, 19 g of carbs, 2.1 g of protein, and less than 1 g of fiber.

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Did you ever think to combine cauliflower and broccoli to make a unique salad? Nobody wants to eat large florets of raw cauliflower or broccoli, which is why this salad is as far from that as possible. Think of this salad as more of a raw rice bowl because it calls for riced cauliflower and broccoli. Simply pulse together the raw cauliflower and broccoli florets in a food processor to rice them up! After that, you can begin making this powerhouse salad.

Cruciferous vegetables like broccoli and cauliflower contain sulforaphane, an antioxidant compound that may reduce the ability of cancerous cells to multiply. In doing so, sulforaphane may help slow the growth of tumors, or at least reduce their ability to spread. Because sulforaphane is extremely bioavailable, you do not need to combine other nutrients with it for optimal absorption. Simply eat cruciferous vegetables to provide your body with this antioxidant compound.

Besides the impressive nutritional profile, this salad provides lots of life and color. Although we only have a certain number of ingredients in this salad, you can add more if you want to. Great additional ingredients include red cabbage, carrots, collard leaves, and radishes. The ingredients we’ve chosen work well with an Asian-inspired dressing, so we hope you enjoy it. Let us know if you like it, or if you made it your own, in the comments below.

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A nutritional survey found that about 95% Americans do not meet their recommended daily intake (RDI) of fiber. The RDI of fiber ranges from 21-38 grams, depending on your age and gender. Most people have a lot of room for improvement on this nutrient, which plays an essential role in regulating bowel movements, nurturing the gut, and filling you up. In this article, we detail easy ways to add more fiber to your diet. 

Try Chickpea Pasta

It’s hard not to love pasta, especially because you can usually throw a recipe together in 30 minutes or less. The unfortunate reality is that most people use jarred sauce (full of sodium) and boxed pasta enriched with poor quality ingredients. Instead of feeling tired and bloated, consider switching to chickpea pasta to increase your fiber intake. Two ounces of chickpea pasta (about one cup of noodles) offers eight grams of fiber, which is a major increase from two grams of fiber from regular pasta. Chickpea pasta also has twice the protein content as regular pasta and it’s gluten-free!

Add Lentils To Grain Bowls

You can easily customize grain bowls, but a lot of people like to use rice as the base. Rice, even brown rice, is not the best source of fiber. One cup of brown rice offers 1.6 grams of fiber, while a mere half-cup of lentils offers eight grams of fiber. If you enjoy rice, consider a lentil-rice mixture to enhance the fiber content of your grain bowl. Plus, a half-cup of lentils offers nine grams of protein, and a good portion of the fiber in lentils comes from prebiotics, which feed the probiotics in your gut. 

Blend Kiwis Into Your Smoothies

Kiwis have an incredible vitamin C content and they are bursting with antioxidants. They also contain fiber, with two kiwis offering four to five grams, depending on the size. Half of that fiber content, however, is concentrated in the skin. Most people do not enjoy snacking on fuzzy kiwi skin, though. In order to reap all the fiber benefits of kiwis, toss a couple whole kiwis into your smoothie. You won’t even taste the skin!

Eat Chia Pudding With Berries

Most dietitians agree that breakfast is the best meal of the day to load up on fiber-rich foods. In doing so, you will be full and energized until lunch, avoiding unnecessary snacking. Both chia seeds and berries contain a lot of fiber, despite their small size. A half-cup of raspberries and one tablespoon of chia seeds provide four grams of fiber, each. We have many chia pudding recipes available in our recipe section (click here) if you need some inspiration. 

Snack On Nuts And Figs

Each fig, depending on the size, generally provides one gram of fiber, and one serving of figs is roughly between three to five fruits. Pair those figs with a quarter-cup of almonds for four more grams of fiber and six grams of protein. That makes almonds and figs an ideal snack to give you a natural pick-me-up and fill you up between meals. 

Add Pears To Your Salads

Pears are sneaky fiber superstars, with one medium pear offering five to six grams of fiber. Can you enjoy pears as healthy snacks from time to time? Sure, but adding them to salads can give you a better fiber bang for your buck. Pair your pears with kale (one gram of fiber per cup) and other fiber-rich ingredients for a filling, lunchtime salad!

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If you love Mediterranean food, then you are going to love this recipe. Spiced to perfection, this cauliflower shawarma bowl shows you that vegan entrees are filling, tasty, and may sway you away from meat-centric options. Serve the roasted cauliflower over rice and with optional sides, such as cucumbers, roasted chickpeas, chopped tomatoes, fresh herbs, and vegan tzatziki.

To get that classic shawarma flavor, you have to mix several spices together. Curry powder, paprika, cumin, and an optional dash of cayenne pepper take this cauliflower to the next level. To get the perfect cook on the cauliflower, roasting is the way to go. Roasting perfectly crisps up the exterior of the florets, while bringing out the veggie’s natural flavor. Plus, roasting cauliflower helps establish two textures: caramelized on the outside and soft on the inside.

Should you so desire, add a can of chickpeas to the cauliflower and roast both of them together in the spice mixture. While the cauliflower is roasting, cook the rice and prepare the vegan tzatziki sauce. The key to a great tzatziki is to grate the cucumber with the skin on and then strain the water out through a cheesecloth or fine mesh sieve. That step will keep your sauce nice and thick, as opposed to watery. It pairs beautifully with the roasted cauliflower and rice.

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After dealing with a bad case of indigestion or food poisoning, the first foods you reach for when you’re ready to eat are simple and easy to digest. Nobody has the desire to wolf down a double cheeseburger after dealing with stomach issues. More often than not, you choose plain crackers, soup, bread, or rice to remedy symptoms. 

A common theme among easy to digest foods is that they are low in fiber, fat, and flavor. They lack acidity, spice, and are usually soft or easy to chew and swallow. Eating foods that are harder on the digestive system may worsen symptoms, so you choose foods that are more digestible to give your digestive tract a break. Digestion requires energy, which includes mechanical and chemical energy processes like chewing or the work done by acid in the stomach. 

By choosing foods that are easy to digest when you don’t feel 100%, you give your gastrointestinal (GI) tract a break. Your body has to work a little less hard to carry out the digestive processes. That is what you want if you experience diarrhea, indigestion, vomiting, or other digestive issues. Continue reading to learn about some of the easiest food groups to digest when your digestive system isn’t in the best shape. 

Well-Cooked Vegetables

Raw vegetables can be harder to digest than cooked vegetables. When you cook vegetables, their plant cell walls soften and their starches become readily available to enzymes in the digestive system. That makes for an easier digestive process. Consider cooking the following vegetables if you need easily digestible healthy options: 

• Spinach
• Green beans
• Carrots
• Zucchini and squash (seeded)
• Beets
• Potatoes (peeled)

Peeled Or Stewed Fruits

Just like raw vegetables, fresh fruits are high in fiber, which can make them tougher for the body to digest. Because the bulk of dietary fiber in fruit exists in peels and seeds, health experts suggest eating peeled and seeded fruits after dealing with an upset stomach. It can be beneficial to choose fruits lower in fiber, such as ripe bananas or melons, especially if you struggle with diarrhea or nausea. If you choose to eat fruits like pears and apples, remove the skin. Softer fruits like stewed peaches or plums are also good options if you have an upset stomach.

Soups, Smoothies, And Purees

The way you prepare food can influence how your body digests it. Texture modification strategies, such as blending, doesn’t change the fiber content, but it can reduce the size of fiber particles in plant-based foods. That’s why smoothies, soups, and purees are much gentler on the digestive system. Raw kale, for example, is bulky and tough, while cooked or blended kale is soft. The change in texture allows for easier digestibility. The same goes for berries and other fibrous fruits, which you can enjoy if you blend into smoothies. Blending or pureeing these plant-based foods essentially pre-digests food, which takes the majority of the work away from your digestive system. 

White Flour Products

After a bad bout of food poisoning or general GI discomfort, you usually choose white foods, including rice, bread, and plain crackers. As you know by now, high-fiber foods can be difficult to digest if you’re experiencing abdominal bloating, diarrhea, or nausea. White bread, white pastas, and white rice, although not the healthiest foods, have had their fiber components removed. You can temporarily choose these foods to enjoy when dealing with digestive problems, but don’t eat them regularly. 

Soft Proteins

Animal proteins don’t contain fiber, but they are difficult for the body to digest, especially if they are rich in fat, tough, or chewy. Choose softer, easy-to-chew proteins that are low in fat. Scrambled eggs, smooth nut butters, and soft tofu are nourishing options that are typically easy to digest.

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Dining out with high cholesterol can seem like an unenjoyable experience, but only if you don’t know how to tackle the menu. You can still enjoy family nights out, festive occasions, or even romantic dinners at your favorite restaurants. All you have to do is educate yourself about the best low-cholesterol choices. 

In order to understand how to manage high cholesterol, you have to know what you’re eating. Reading the menu carefully and identifying problematic ingredients is paramount. How do you know what to look for, though? While going to healthier restaurants and making your own food is the best plan of attack, it may not be sustainable for everyone. This article aims to educate you on how to dine out if you have high cholesterol. 

If Eating Chinese Cuisine, Go For Steamed Instead Of Fried

Chinese restaurants usually have a lot of fried food options, but there are many low-cholesterol options to choose from. Instead of enjoying deep fried egg rolls, opt for spring rolls that are steamed. Better yet, see if you can roll the ingredients in lettuce leaves! Steamed rice is a better choice than fried rice, but try to ask for brown rice if it is available. For your main course options, seafood can be a good choice, especially if the protein is steamed. Boiled or broiled seafood entrees are also good options. Just remember to eat shrimp in moderation and choose entrees with lots of vegetables. Resist dishes with a lot of oil if you want to care for your arteries!

Go For Vegetables And Skip Ghee At Indian Restaurants

There are many vegetarian dishes at Indian restaurants, which is great if you want to eat on the healthier side. Chickpeas are a common ingredient in Indian cuisine, and a heart-healthy legume to consider. Try to order dishes with plenty of vegetables, but stay away from heavy dishes with ghee, which is clarified butter made from buffalo’s or cow’s milk. Just as in the above explanation about Chinese cuisine, ask if the dishes can be made with minimal oil, provided the dishes are made to order and not in large pots. 

Skip The Sour Cream At Mexican Restaurants

Believe it or not, one of the healthier dishes (and perhaps most eye-catching) to order when eating at a Mexican restaurant is fajitas. They usually contain a lot of vegetables and don’t have fried components. Black beans tend to be a better choice, since they are rich in soluble fiber. That said, some restaurants over-salt the beans, no matter what type they are. Try to choose corn tortillas instead of white flour tortillas, because corn tortillas contain fewer calories and less sodium, sugar, and saturated fat than flour tortillas. If possible, choose grilled fish as your protein because it is a leaner protein with lower fat and sodium content. Lastly, resist ordering nachos as an appetizer and skip the sour cream and queso, opting for pico de gallo instead.

Avoid Saturated Fats And Limit Fatty Meals

There has been an interesting development in the U.S. Department of Agriculture’s (USDA) latest Dietary Guidelines for Americans. It no longer includes a specific limit for dietary cholesterol, but that isn’t an excuse to eat carelessly. The USDA guidelines and other dietitians advise people to eat as little cholesterol as possible. One study followed 30,000 men and women who did not have cardiovascular disease at the beginning of the study. After a 17-year period, researchers noted that for every 300 milligrams of cholesterol that participants added to their daily diet, they increased their risk of cardiovascular disease by 17%. 

Health experts suggest that cholesterol you eat impacts your blood cholesterol levels, but that isn’t the only factor to consider. Maintaining a balanced diet is the best way to manage your cholesterol levels. Reducing your consumption of meat, especially processed meats like bacon, sausage, and deli meat, can go a long way in reducing cholesterol and your risk of heart disease. Many foods that are rich in cholesterol, including high-fat dairy, bakery items, and fatty meats, also have a higher content of saturated or trans fats, both of which elevate cholesterol. For this reason, do your best to avoid these foods when you dine out. Such foods include pizza, burgers, tacos, sandwiches, and casseroles. Additionally, watch out for cheesy foods, palm oil, cookies, snack foods, and cakes. 

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