Do you judge a restaurant or household by the condiments they have? What is the brand and what is the quality of the condiment? Do you love a homemade ketchup, chutney, or dressing? If you answered yes, then you, like us, prefer the preservative-free stuff made with love and care. That’s exactly what this pumpkin seed ranch dressing is: a salad dressing, dip, and sauce that contains tons of nutrients. It may just become a staple around your house!

Ranch dressing is beloved by many people and it is not uncommon for people to have serious opinions about the ranch dressing they enjoy. Usually, the valley is hidden, if you’re picking up what we’re laying down. Unfortunately, most store bought ranch dressings are full of fat, unhealthy inflammatory oils, preservatives, added sugars, and a lot of other problematic ingredients that should not be in a salad dressing. A good ranch dressing should be both creamy and refreshing, packed with herbs and spices, and completely gluten-free, vegan, dairy-free, and low-carb friendly.

Such is the case with this raw vegan pumpkin seed ranch dressing. It uses pumpkin seeds, homemade almond milk, apple cider vinegar, onion, mint or parsley, dried dill, paprika, mustard powder, sea salt, and black pepper. Blend all of those ingredients together to create a lovely sauce/salad dressing/condiment. Make sure that you blend until the mixture reaches the consistency you prefer. If you enjoy a thicker ranch dressing, you can add more pumpkin seeds or less almond milk. Play with those measurements to achieve your desired result.

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Most people deal with a gut-related issue at some point during their lifetime. Gut issues can include bloating, gas, diarrhea, stomach discomfort, or more serious issues, such as irritable bowel syndrome (IBS), leaky gut syndrome, or something more serious. Eating a more nutritious diet can help mitigate a lot of common gut issues that stem from poor eating habits. While this smoothie will not solve your gut issues, it is a great place to start, as it contains ingredients that promote a healthy gut.

Leaky gut syndrome is not technically accepted as a formal medical diagnosis, but it is popular in lay literature. Many gastrointestinal symptoms are ascribed to leaky gut, such as distension, diarrhea, abdominal pain, diarrhea, and bloating. Healing foods may help alleviate some of these issues, while promoting better gut function in the process. This smoothie is brimming with more nutritious than an average meal in the Standard American Diet. It contains spinach, kale, homemade almond milk, avocado, banana, ginger, hemp hearts, chia seeds, and more!

The mix of bananas and grade A maple syrup naturally sweetens this smoothie. The leafy greens provide vitamins K, A, and C, in addition to magnesium, iron, and fiber. The chia seeds and hemp hearts are full of omega-3 fatty acids, which help promote brain and heart health. Additionally, those two ingredients are naturally rich in fiber, which helps keep you full for longer. Drink this smoothie for breakfast and you won’t need to snack unnecessarily before lunch. It’s such a great way to start your day!

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Fall and winter invite many different squash types. They are gorgeous in color, unique in shape, and are quite versatile. You can steam them, roast them, boil them, puree them, and even add them to foods such as breads and pies. Although the more unique and seasonal varieties show up at local farmers’ markets, you can typically find a good variety at most major grocery stores during fall and winter. 

Squash is very dense and packed with flavor and nutrients. Most squash tends to have an orange flesh, such as pumpkins, butternut squash, or kabocha squash, which means it is rich in carotenoids. Those plant compounds benefit eye health, skin health, and immune function. They also contain complex carbohydrates and make great alternatives to classically unhealthy starches. Continue reading to learn more about winter squash and how to use them. 

Butternut Squash

A popular winter squash that is typically available year round, butternut squash is the sweetest and most flavorful during the fall and winter. It has a deep, orange-colored flesh that is sweet, nutty, and rich. You can use it in both sweet and savory recipes, such as soups, salads, vegetable medleys, baked goods, casseroles, and pies. You have to peel butternut squash and cut it in half to remove the seeds and stringy bits. 

Acorn Squash

An acorn squash is typically showcased in a themed, decorative box when you enter a grocery store during fall. It has a dark green skin and the shape resembles an acorn, hence the name. The flesh is either bright white or orange. This squash is perfect for roasting. Cut it in half, scoop out the seeds, and roast it cut-side down until you can easily pierce it with a knife. Serve it as a side dish or stuff the center of a roasted half with quinoa and diced vegetables.

Delicata Squash

This is a cylindrical squash with a delicate, cream-colored skin that has splashes of orange, green, and yellow. The delicata squash, also referred to as the peanut squash or Bohemian squash, can be sliced into rounds or half-moons. It is best roasted, but make sure to scoop out the seeds prior to cooking. It makes for a great side dish, but it can also be a main course if you want to stuff it with different things, such as rice, quinoa, or meat. 

Sugar Pumpkin

The sugar pumpkin, or pie pumpkin, is potentially the most popular winter squash. It is the type of pumpkin that you use if you want to make pumpkin pie from scratch, or if you want to make your own pumpkin puree. They have a bright orange skin with bright orange flesh and tend to be much smaller than traditional carving pumpkins. The rich, buttery flavor lends itself to both sweet and savory recipes. If you roast the pumpkin, you can also add it to a blender and blend with other ingredients to make a pumpkin soup. 

Spaghetti Squash

We saved the most unusual for last, as this oblong winter squash has a stringy flesh that resembles spaghetti once you cook it. Make sure not to overcook the squash or else it will just become mushy. When cooked properly, the strands come apart and you can use it as a pasta substitute. It has a mellow flavor, so it easily takes on a variety of herbs and spices, or even sauces. Cut it in half lengthwise, scoop out the seeds, and roast cut-side down until you can pierce the skin easily with a fork.

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A lot of people think about pumpkin seeds when it comes to roasting the seeds of squash. Roasted kabocha squash seeds are a great alternative to pumpkin seeds and make use of an under-appreciated fall ingredient: kabocha squash. Since you have to hollow out the squash and remove the stringy parts and seeds before you cook the squash, you should save them and make this recipe. To make them, start by scooping out the seeds from a fresh kabocha squash and removing any stringy flesh. Make sure to rinse the seeds thoroughly to clean off any remaining squash. Once clean, pat them dry with a towel because they will not crisp up nicely if you roast them while they are still damp.

Once dry, scatter the seeds, which you’ll season liberally, across a baking sheet lined with parchment paper. You don’t have to use parchment paper, but it makes for an easier clean up process. Roast them in a preheated oven at around 350°F for about 15-20 minutes, or until they turn golden brown and become crunchy. Be sure to toss the seeds halfway through the cooking process in order to ensure even roasting. Once they are nice and crispy, let them cool slightly before enjoying. You can also store them in an airtight container for about 5 days before tossing them out.

Kabocha squash seeds are a rich source of healthy fats, including omega-3 and omega-6 fatty acids. Omega-3s work to support brain and heart health. These seeds also contain a lot of fiber, which aids digestion and promotes feelings of fullness. Additionally, kabocha squash seeds are high in magnesium, zinc, and antioxidants like vitamin E, which can help enhance immune function, improve skin health, and reduce inflammation.

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Hormones serve as chemical messengers that coordinate different functions within the body. There are several glands, organs, and tissues, which make up the endocrine system, that produce and release hormones. These hormones are vital for metabolism, growth, development, mood, and reproduction. 

What Do Hormones Do?

These chemical messengers affect and manage hundreds of bodily processes, many of which involve a chain reaction of several hormones. A hormone acts on a part of the body if it fits, e.g. the cells in the target tissue have receptors that can receive messages from that hormone. A hormone is like a key and the cells in the target tissues act as the lock. If the hormone fits the receptor on the cell wall, it will act appropriately and work, delivering a message that causes the target site to carry out a specific action.

The body uses hormones for two types of communication. The first type is between two endocrine glands, where one gland releases a hormone, stimulating another gland to change the levels of hormones that it is releasing. For example, this communication exists between the pituitary gland and the thyroid gland. The pituitary gland releases thyroid-stimulating hormone (TSH), which cues the thyroid to release its hormones that affect different bodily processes. The second type of communication is between the endocrine gland and a target organ. For example, the pancreas releases insulin, which acts on the muscles and liver to help produce glucose. 

Several studies support the fact that promoting a healthy microbiome can have a positive impact on hormonal balance. Consuming probiotics and a plant-rich diet may improve the body’s regulation of ghrelin, cortisol, and insulin. Read on to learn about foods that may help restore hormone balance. 

Flaxseeds

Flaxseeds contain lignans, which are a type of phytoestrogen that can mimic estrogen in the body. Researchers have studied them for their potential ability to reduce estrogen levels, particularly in regards to menopause and menstrual cycle irregularities. Flaxseeds are naturally rich in fiber, which may further support hormone balance by promoting a healthier microbiome. 

Leafy Greens

Swiss chard, kale, spinach, arugula, and other leafy greens contain a variety of vitamins, minerals, and antioxidants that support hormonal health. The antioxidants in leafy greens work to reduce inflammation and assist the body with hormone production. The iron content may also help prevent anemia, while the magnesium content may help the body regulate cortisol. That ultimately leads to a more balanced stress response. 

Berries

Not only are berries low in sugar, but they also contain a lot of antioxidants, which can help fight inflammation, a factor that contributes to hormonal imbalance. Strawberries, blueberries, raspberries, and blackberries may cause a slower and lower rise in blood sugar and insulin levels. Additionally, the fiber in berries helps maintain stable hormone levels by promoting optimal gut health. 

Avocados

Praised for their monounsaturated fats, avocados are always welcomed in your diet. Those monounsaturated fats play a crucial role in hormone production, as they serve as the building blocks for hormone synthesis. Avocados are also rich in fiber and magnesium, two nutrients that may help regulate estrogen and cortisol, respectively.

Quinoa

Technically a seed but grouped with whole grains, quinoa is a great source of complete protein, meaning it means all essential amino acids that the body does not make on its own. Those essential amino acids are necessary for bodily functions, including hormone production. Additionally, the complex carbohydrates in quinoa help slow digestion and nutrient absorption, contributing to more stable blood sugar levels. That ultimately helps balance the body’s insulin response. 

Lentils

Similar to other legumes, lentils are rich in fiber, which works to support balanced insulin levels and a healthy microbiome. Like quinoa, lentils are a great source of plant protein and have a low glycemic index, helping you maintain steady blood sugar. The B-vitamins and magnesium in lentils also support hormone production and function. 

Seaweed

Kelp and nori are a couple examples of seaweed that you can eat and they have the potential to influence estradiol levels in the blood. They may also increase the excretion of hormone-related substances in the urine, which can help balance all estrogen types. By potentially regulating estrogen levels and positively impacting gut bacteria, seaweed may be a great option for hormone health. 

Broccoli

Cruciferous vegetables such as broccoli and cauliflower are naturally rich in indole-3-carbinol. This compound supports the liver in metabolizing estrogen. Broccoli is also a great source of dietary fiber, which aids the regulation of insulin and other hormones.

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Get the ingredients and ready your food processor because homemade energy bites are as easy as one, two, three. An easy-to-make snack that is rich in protein, fiber, healthy fats, and free of preservatives and added sugars? How many times can we say yes? When you need a boost of energy and want to enjoy something that is wholesome, nutrient-dense, and delicious, turn to these chocolate hemp and pumpkin seed energy bites. They take less than 10 minutes to process and then another few minutes to form into balls. Freeze them until firm and then enjoy!

You will need raw pumpkin seeds, hemp hearts, chia seeds, raw cacao powder, Medjool dates, raw sunflower seed butter, alcohol-free vanilla extract, and grade A maple syrup. Once you gather your ingredients, ready the food processor fitted with the ‘S’ blade. You will first have to process the pumpkin seeds with the hemp hearts. Once that becomes a crumbly mixture, add the chia seeds, dates, vanilla, sea salt, sunflower seed butter, and maple syrup to the processor. Pulse until that mixture is a dough-like consistency. It will almost turn into a ball in the food processor. Just make sure to stop blending, scrape down the sides, and continue blending in order to fully incorporate all of the ingredients.

Due to the fact that these energy bites have sunflower seeds, hemp hearts, chia seeds, and sunflower seed butter, they are not lacking in healthy fats, protein, or fiber. That makes them great for enjoying when you want something to hold you over between meals. They are also great to enjoy pre- or post-workout, as the nutrients in them aid both muscle performance and recovery.

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When you are in need of a snack to fill you up, don’t reach for the bag of chips or package of cookies. Do those unhealthy snacks taste good and satisfy your sweet or salty craving? Yes, without a doubt, but they do not satiate you. In fact, they keep you coming back or wanting more, despite how much you ate. That’s why we love energy bites! They are made with a handful of healthy ingredients that provide healthy fats, fiber, protein, and essential vitamins and minerals.

This recipe calls for hemp hearts, ground flaxseed, sesame seeds, and raw sunflower seed butter, among a few other ingredients. Those specific ingredients offer lots of omega-3 fatty acids, fiber, complete protein, zinc, selenium, and other micronutrients integral to your overall health. The three primary ingredients that offer some of the best nutrients and health benefits are:

• Hemp hearts: These tiny cream and green-colored seeds are the soft, inner part of hemp seeds. The plant originated in Central Asia, although it can be found nationwide these days. Hemp hearts are naturally rich in both omega-3 and omega-6 fatty acids, offering more than in chia seeds or flax seeds.
• Raw sunflower seed butter: Harness the power of the sunflower, just in creamy, delicious butter form. Sunflower seed butter is both gluten-free and nut-free, making it an allergy-friendly spread. It is also one of the best sources of vitamin E, a potent antioxidant that helps fight inflammation. Two tablespoons provides nearly 40% of the recommended daily intake.
• Ground flaxseed: Most nutritional experts recommend ground over whole flaxseed because the ground version is easier to digest. Flaxseed is commonly used to improve digestive health and relieve constipation, but it may also reduce total cholesterol levels, which can reduce the risk of heart disease.

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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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The World Health Organization (WHO) recommends consuming at least five servings of fruits and vegetables per day. That is about two cups of fruits and two and a half cups of vegetables, but there is nothing wrong with consuming more than that. In fact, some studies suggest that consuming more than five servings of fruits and vegetables per day may provide additional health benefits. 

Smoothies can help you reach your five servings per day in no time, especially if you drink more than one during the day. The beautiful thing about smoothies is that you do not have to follow a specific formula to make them successfully. There are few rules as to what you should throw in a blender. For example, you can add spinach, bananas, strawberries, blueberries, peanut butter, almond milk, chia seeds, and more and it will likely taste incredible. Just remember that smoothies should be a diverse mix of fruits and vegetables, not just fruits, as that can increase your blood sugar. 

Immune Boosting Smoothies

When you are looking to support the immune system, you can add immune-boosting ingredients to your smoothies. Ideally, you want to include fruits and vegetables that contain vitamins A, C, E, D, and K, zinc, selenium, and B-vitamins. The following smoothies are designed to optimize immune function. Drink them when you feel a tickle in your throat or if you feel like your health needs a boost. You can also enjoy them whenever you like, even if you feel like a million bucks! 

As a quick note, if you feel a little run down and require some extra immune-boosting assistance, feel free to add some Dherbs products to your smoothies. You can empty the capsules of our Immune Formula, Vitamin C, or Anti-V supplement into the smoothie and blend it up. That is also a great way to consume our supplements if you have difficulty swallowing capsules. Enjoy our smoothies that support the immune system.

Vitamin C Smoothie

The best way to load up on vitamin C is by consuming foods that are rich in this antioxidant. This smoothie is full of vitamin C, which benefits the immune system, skin, and more. 

Click here to make the recipe. 

Persimmon Smoothie

Persimmons, ginger, mandarin oranges, homemade almond milk, and more come together for a tasty, autumnal immune-boosting smoothie. Plus, with fall in full swing, there has never been a more optimal time to enjoy persimmons!

Click here to make the recipe.

Citrus Smoothie

This smoothie looks more like a drink you’d order while lounging by the pool on vacation, as opposed to a healthy, immune boosting smoothie. Not only is this drink visually stunning, but it also provides a long list of nutrients that help support the immune system.

Click here to make the recipe. 

Kale Ginger Smoothie

A refreshing and filling kale, ginger, and mango smoothie that’s brimming with immune-boosting vitamins, minerals, and antioxidants.

Click here to make the recipe. 

Citrus Carrot Smoothie

Don’t neglect your immune system! Keep up your body’s defenses against bacteria, fungi, and viruses by regularly drinking this smoothie. It is loaded with vitamins A and C.

Click here to make the recipe. 

Tropical Smoothie

Is this a piña colada or an immune-boosting smoothie? Feel like you’re in the tropics when you drink this refreshing smoothie that boosts energy levels, aids digestion, and enhances immune function with numerous vitamins and minerals. 

Click here to make the recipe. 

Fruit Smoothie

Trying to get over a cold and give your immune system a helping hand? Drink this smoothie for some awesome health benefits.

Click here to make the recipe.

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We aren’t late to the party; rather, we were just waiting until the Fall Equinox before posting a pumpkin spice recipe. We can officially say that it is pumpkin spice season, which means warm fall flavors with colder weather on the horizon. While pumpkin spice lattes are not for everyone, the pumpkin spice flavor itself is highly versatile. It lends itself to a variety of sweet treats, smoothies, beverages, and more. In fact, it makes for a great addition to energy balls made with nuts and dates.

Do dates sweeten the energy bites? Yes, they do, but they also pack a lot of protein and fiber, two things that help you sustain energy and keep you full between meals. They also help bind all of the ingredients together. Dates are not the only energy-boosting ingredient in these balls. The raw almonds and chia seeds provide healthy fats, protein, fiber, and other macro and micro nutrients. Together, the almonds, dates, and chia seeds create the base, but the fun comes when you add the vanilla extract, cinnamon, and pumpkin pie spice.

Should you want a nut-free version, you can replace the almonds with pumpkin or sunflower seeds. Additionally, you have the option to roll the energy balls in raw cacao powder or desiccated coconut, but that may yield a different flavor. The cacao powder will add a bitter element, which some people prefer because it balances the natural sweetness of the dates. We hope you enjoy this first taste of fall because many more pumpkin spice recipes will follow suit. Be on the lookout for all things pumpkin spice and everything nice.

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