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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After you eat this recipe, you will most likely call all of your friends and say, “You simply have to try this recipe.” Better yet, perhaps you will save it in your recipe bank and make it for Thanksgiving, or another potluck party during the holidays. Not only does it deliver impressive flavor, but it also provides lots of vitamins and minerals. The Brussels sprouts, which typically get a bad rap, come out to be just soft enough with a sticky-sweet exterior glaze. And it all comes together in just about 30 minutes!

Maple syrup is a common ingredient used in many fall-inspired recipes. It lends itself to those savory, aromatic spices in a variety of sweet and savory recipes. The slightly bitter flavor of Brussels sprouts needs the subtle sweetness that maple syrup provides. The fresh orange juice and orange zest also add a sweet citrusy flavor. If you didn’t look at what you were eating, you wouldn’t even know that you were eating Brussels sprouts. By the way, the fresh orange zest is a non-negotiable. Just do yourself a favor and use it!

One thing to note about Brussels sprouts is that you’ll want to give them a good rinse, scrubbing any dirt or grime off them. You may even want to peel one or two of the outer leaves to ensure cleanliness. Slice the Brussels in half to ensure even cooking, or quarter them if your sprouts are larger. The key to getting a classic, caramelized glaze on one side, though, is to place the sprouts cut-side down on the baking sheet.

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Pumpkin is back, people, and the advertisements for this glorious fall and winter squash have only just begun. Seeing pumpkin spice lattes, pumpkin pies, or pumpkin breads gets some people excited. It indicates that summer is ending and fall is approaching. With the onset of fall comes major festivities, including Halloween, Thanksgiving, and then Christmas to start winter. 

The pumpkin recipes that most people see in coffee shops and grocery stores, however, are quite unhealthy. The pumpkin fad means that more people consume high-calorie foods, most of which contain processed ingredients. Is it even possible to make pumpkin-inspired seasonal recipes that are healthy? The answer, dear friends, is yes.

Are Pumpkins Healthy?

Belonging to the squash family, pumpkin exhibits a wide range of health benefits. In fact, pumpkin happens to be one of the richest sources of beta-carotene, which is an antioxidant that gives orange foods their vibrant colors. The body converts beta-carotene into vitamin A, which encourages optimal eye health, immune function, and even protects against heart disease. One study found that a diet rich in beta-carotene foods helped suppress tumors in patients with prostate cancer. A separate 2014 cross-sectional study from Japan found that beta-carotene slowed the development of colon cancer.

Some studies found that pumpkin’s fiber, potassium, and vitamin C content supports a healthy cardiovascular system. A 2017 study, for example, indicated potassium’s importance in reducing blood pressure levels. One cup of cooked pumpkin provides 16% of the recommended daily intake of potassium.  

Pumpkins are also great sources of fiber, vitamin E, copper, riboflavin, folate, niacin, iron, and magnesium. To learn how to incorporate more of this fall favorite into your diet, explore the following healthy recipes. These aren’t your standard pumpkin recipes, but they sure make pumpkin the star of the show. You won’t be missing pumpkin flavor at all!

Pumpkin Apple Fruit Leather

Elevate your fall snack game with this vegan pumpkin apple fruit leather! Celebrate the season with flavor, low calories, and deliciousness.. 

Click here to make the recipe. 

Pumpkin Pie Overnight Oats

These pumpkin pie overnight oats make for a great, filling vegan breakfast on slightly brisk fall mornings. Just grab the jar and eat it on the go!

Click here to make the recipe.

Slow Cooker Vegan Pumpkin Butter

A luxuriously spreadable pumpkin butter is 100% vegan and great for the fall season. You can put it on toast or freshly sliced apples!. 

Click here to make the recipe. 

Dehydrated Pumpkin Rosemary Crackers

Enjoy a nutrient-dense, crispy pumpkin rosemary cracker while cleansing. It contains flax seeds, a ton of seasonings, and pumpkin, of course!

Click here to make the recipe. 

Raw Vegan Pumpkin Pie Tarts

Get in the fall spirit by making these adorable and delectable pumpkin pie tarts. The greatest thing about these tasty tarts is that they are easy to make, but they also boast bold flavors. All you need is time for the filling to set and you have yourself a healthy take on a fall classic. 

Click here to make the recipe. 

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Kale can be a tricky leafy green to enjoy if you are not the biggest leafy green lover. That is especially true if you try to use kale as a salad base instead of Romaine lettuce. One of the easiest entry points to the world of kale is the smoothie. Pair your kale with fruits in the smoothie to help distract your taste buds from the slightly bitter flavor. Another thing to remember when adding kale to your smoothies is to remove the thicker, fibrous stems, as they have an unpleasant flavor that nobody needs to enjoy.

Smoothies are another way to add more greens to your diet. Most people do not consume the recommended daily intake of greens, which offer integral nutrients, such as fiber, magnesium, folate, iron, and vitamins A, C, and K. Statistically, people who eat more leafy greens have better immune function, optimized digestion, and have a lower risk of heart disease. Due to their low calorie content, leafy greens make great additions to your weight loss diet.

This smoothie isn’t all about kale, though. Peaches are low in calories and contain numerous health-promoting compounds, minerals, and vitamins. Fresh peaches are great sources of beta-carotene, which is a form of provitamin A that the body converts to vitamin A after ingestion. Vitamin A has been known to offer protection from lung and oral cancers, and helps maintain healthy mucus membranes and skin. Plus, peaches provide lots of potassium, which helps regulate heart rate and blood pressure.

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Potatoes, turnips, beets, and other root vegetables have been staple foods in many cultures for thousands of years. Some records indicate that sweet potatoes, among other root vegetables, were integral in folk medicine over 5,000 years ago. Root vegetables have supported undernourished populations since ancient times. The reason for that is because starchy root vegetables provide vital vitamins and minerals, fiber, and they are easy to prepare. Plus, they are usually very inexpensive and easy to grow.

Root vegetables, also known as tubers, grow underground, with many of them ripening throughout fall and early winter. Technically speaking, not all root vegetables are tubers; rather, the term “tuber” is commonly used to describe a lot of root vegetables. Bulbs, corms, and rhizomes are also categories of root vegetables. Some of the most common types of root vegetables include:

• Beets
• Carrots
• Potatoes
• Fennel
• Jerusalem artichokes
• Sweet potatoes
• Turnips
• Radishes
• Celeriac 
• Yams
• Parsnips
• Jicama
• Horseradish

Russet Potatoes

White, Russet, or Idaho potatoes are the classic potatoes you know and love. They get a bad rap, but the truth is that they are the largest contributors of vegetable phenolics and antioxidants to the American Diet. The problem is usually with how you prepare them. Frying them and adding copious amounts of butter or dairy can negate the health benefits. White potatoes are rich sources of potassium, which is essential for supporting bone and heart health. They also contain manganese, an integral mineral for nerve and bone health. 

Parsnips

Belonging to the same family as carrots, parsley, and celery, parsnips offer similar nutrients to those foods. They are an excellent source of folate, fiber, potassium, and vitamin C. Researchers state that most of the fiber in parsnips is soluble, which is linked to a lower risk of diabetes and high cholesterol. One serving of parsnip provides a good amount of folate, which helps increase energy, enhance metabolism, and contributes to healthy nervous system function. Folate also aids with the synthesis of DNA and red blood cell formation.

Rutabaga

Have you ever seen those purple and white bulbs in the produce section? Rutabagas are a cross between cabbage and turnips, so they provide similar benefits, such as lots of fiber and vitamin C. They are high in zinc, which plays a role in immune health, brain function, metabolism, mood regulation, and protection for physiological stress. They taste similar to turnips and white potatoes, and they come out great when roasted and caramelized. 

Sweet Potatoes

Sweet potatoes are some of the most popular root vegetables, and particularly tasty as well. They offer a lot of vitamin A (one of the best plant sources), potassium, vitamin B5, vitamin C, lots of fiber, and slow-absorbing starch. They also offer lots of beneficial antioxidant compounds, including chlorogenic acid and anthocyanins. Even though they have “sweet” in the name, they have a lower glycemic index than white potatoes, so they may help stabilize blood sugar levels. 

Carrots

Carrots are some of the most popular root vegetables in existence and can be enjoyed any number of ways. Shave them thinly into a salad, dip them into hummus, juice them, or roast or steam them. They are naturally rich in carotenoids, which help protect the eyes and skin. Carrots also contain the antioxidants lutein, zeaxanthin, and lycopene, in addition to vitamins C, D, E, & K, magnesium, calcium, and potassium. 

Beets

Scientists attribute the benefits of beets to their impressive antioxidant profile. They are naturally rich in betalain and have the highest oxygen radical absorbance capacity (ORAC) values of 27 vegetables commonly consumed in the United States. Some preliminary evidence suggests that beets may enhance endurance during athletic performance. They also contain nitrates, which the body can use for muscle recovery, improved circulation, and inflammation reduction. 

Jerusalem Artichokes

Jerusalem artichokes, or sunchokes, are an excellent source of fiber and protein, but have very few calories. They are also rich in vitamin A, potassium, and iron. In fact, Jerusalem artichokes are one of the highest plant-based sources of iron. They may help combat iron deficiency and may help support nerve health, red blood cell formation, and healthy metabolism.

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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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From breaking down food and absorbing nutrients to enhancing immune function and energy production, the gastrointestinal tract plays a large role in your overall health. Maintaining a healthy digestive system benefits both your mental and physical well-being. There are many ways to encourage optimal digestive function, but one of the easiest ways is to add smoothies to your daily routine. 

When you make smoothies a part of your daily regimen, you can help support regularity, improve nutrient absorption, and decrease bloating and digestive discomfort. Just because you drink a smoothie, that doesn’t give you an excuse to eat whatever the rest of the day. A large cup of nutrient-dense ingredients will not cancel out a calorically-dense, sodium-rich fast food meal. 

Set yourself up for a bloat-free day by starting your day with any of the smoothies detailed in this article. As a quick note, not all of these smoothies are cleanse-approved. The reason for this is because some of the ingredients, such as oats and yogurt, offer pre- and probiotics that some raw vegan ingredients do not. If you make one or more of these smoothies and experience better digestive function, let us know in the comments. 

Pineapple Ginger Green Smoothie

This is a refreshing green smoothie that tastes like a little slice of tropical paradise. Many of the ingredients in this smoothie contain compounds that help reduce inflammation and calm the stomach. Ginger, for example, exhibits natural soothing properties, while spinach offers iron, magnesium, protein, folate, and other essential vitamins and minerals. Pineapple adds some sweetness, along with bromelain, a digestive enzyme that helps break down proteins. That makes this blend of ingredients perfect for soothing the digestive tract. 

Ingredients:

• 1 cup spinach
• 1/2 cup pineapple, cubed
• 1 banana, peeled and sliced
• 1 teaspoon freshly grated ginger
• 1 cup unsweetened almond milk
• 1 tablespoon ground flaxseed

Instructions:

• Add all of the ingredients to a blender and blend until smooth. 
• Pour into two large cups and enjoy immediately. 

Pear Cardamom Oat Smoothie

Talk about fall in a cup! Pears are not only seasonal fall fruits, but they are also excellent sources of fiber (both soluble and insoluble) and sorbitol and fructose, two sugars that stimulate digestion. Both soluble and insoluble fiber help maintain bowel regularity by softening stool to make it easier to pass. Oats also contain fiber, protein, and complex carbs. 

Ingredients:

• 1/2 pear, cubed
• 1/4 cup rolled oats
• 1 cup unsweetened almond milk
• 2 teaspoons agave nectar
• 1/2 cup ice
• 1/4 teaspoon cardamom

Instructions:

• Add all of the ingredients to a blender and blend until smooth. If the smoothie is too thick, add a little more almond milk or water to thin it.
• Pour into a large cup and enjoy immediately. 

Cucumber Mint Probiotic Smoothie

Ideal for warmer days, this smoothie is as cool and hydrating as it is beneficial for the digestive tract. Mint, just like ginger, works to soothe the digestive system, while yogurt provides essential probiotics to help maintain healthy gut flora. It is a refreshing smoothie choice for anyone looking to boost digestive function. 

Ingredients:

• 1/2 cucumber, roughly chopped
• 1/2 cup plain Greek yogurt
• 1/4 cup mint leaves
• 1/2 banana, peeled and sliced
• 1 teaspoon agave nectar
• 1/2 cup water

Instructions:

• Add all of the ingredients to a blender and blend until smooth.
• Pour into a large cup and enjoy immediately. 

Avocado Banana Yogurt Smoothie

Is this a smoothie or a milkshake? We’ll leave that for your taste buds to decide! This ultra creamy smoothie is rich in healthy fats and probiotics. Studies show that avocado works to soothe the digestive tract, while Greek yogurt supplies the gut with beneficial bacteria. Both the ground flaxseed and cinnamon add fiber and anti-inflammatory properties, which may help relieve bloating. 

Ingredients:

• 1/2 avocado, pitted and peeled
• 1 small banana, peeled and sliced
• 3/4 cup plain Greek yogurt
• 1/2 cup unsweetened almond milk
• 1 tablespoon ground flaxseed
• Dash of cinnamon

Instructions:

• Add all of the ingredients to a blender and blend until smooth. If you want, you can freeze the banana prior to blending to make the smoothie extra creamy.
• Pour into two large cups and enjoy immediately. 

Creamy Paleo Green Smoothie

Silky smooth and undeniably delicious, this creamy green smoothie is naturally rich in chlorophyll, fiber, iron, and vitamins C, K, and so much more. It contains flaxseed and avocado, both of which provide omega-3 fatty acids, which benefit brain and heart health. Ground flaxseed also helps to regulate bowel movements and improve energy levels, due to the presence of lignans. Just remember that a little flaxseed goes a long way. 

Ingredients:

• 3/4 cup unsweetened almond milk
• 1/2 avocado, peeled and pitted
• 1/2 cup spinach
• 1/2 banana, peeled, sliced, and frozen overnight
• 1/2 tablespoon ground flaxseed
• 1/2 Medjool date, pitted

Instructions:

• Add all of the ingredients to a blender and blend until smooth. 
• Pour into a large cup and enjoy immediately. 

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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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Men’s health isn’t just about workouts – it’s about what your body’s missing. From energy and immunity to testosterone and performance, the right vitamins are essential for staying strong and balanced. Fuel your body with what it needs to thrive naturally.

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We are back with yet another energy ball recipe, only this time it is for vegans because it has oats. The oats not only act as a binding agent, just like the dates, but they also help to fill you up. They are naturally rich in protein, fiber, healthy fats, iron, zinc, and other vitamins and minerals. Oats are one of the best sources of beta-glucans, a soluble fiber that may help lower cholesterol, especially bad LDL cholesterol. That soluble fiber also slows digestion, increases feelings of fullness, and may increase bile acid production. It may also help to reduce blood sugar and insulin after a carb-heavy meal.

This recipe is just another way to show you that snacking can be healthy. You just have to use the right ingredients that provide valuable nutrition and sustenance. The problem with many store bought snacks, such as chips, cookies, or other packaged goods, is that they do not fill you up. You can eat an entire bag of chips and still feel hungry, but that is also because they contain ingredients that keep you coming back for more. These raspberry energy balls are completely sugar- and gluten-free, making them a great snack to power you up between meals.

From this recipe, you should get about 20 balls, but it depends how big you make them. Ideally, roll them into about the size of a tablespoon or smaller. When you place them on a plate or baking sheet lined with parchment paper, make sure to space them out in order to prevent them from sticking together. After freezing them for about 30 minutes, remove them and roll in the desiccated coconut before placing them back in the freezer to harden. Enjoy when ready!

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