Okay, folks, picture this: you are sitting in front of a bowl of a tangy and refreshing mango radish salsa. Will it make your taste buds jump for joy? There is only one way to find out how delectable this vibrant concoction of ingredients is, and that is to dig in! This salsa combines the sweet tropical flavor of mangoes with the crisp, pepperiness of the watermelon radish. Add in sweetly tart cherry tomatoes, refreshing cilantro and cucumber, and the zesty lime juice and you’re guaranteed to have a flavor explosion in every bite.

Not only does this salsa exhibit refreshing flavors, but it also brings some impressive health benefits to the table. You’ll notice that this salsa is more like a pico de gallo, but this recipe excludes jalapeño. If you crave that spice, feel free to finely dice a pepper and fold it into the mix!

The Benefits

• Mangos are tropical fruits that contain lots of vitamins C and A, both of which encourage healthy immune function and healthier skin. Plus, mangos offer lots of dietary fiber, aiding digestion and helping you feel fuller for longer.
• Watermelon radishes are mesmerizing to look at. Although these humble root veggies are small, they pack a serious nutritional punch. Radishes are a great source of vitamin C, folate, and potassium, and research shows that their compounds support the liver and regulate blood pressure.
• Cucumbers are refreshing and full of beneficial vitamins and minerals, including vitamins A, C, & K, potassium, and calcium. Studies suggest that cucumber consumption can help you achieve your daily hydration requirements, given their impressive water content.
• Cilantro can actually help rid the body of heavy metals, including arsenic, cadmium, aluminum, lead, and mercury. Cilantro can bind to these toxic metals, loosen them from tissues, and help eliminate them from the body.
• Cherry tomatoes, like other types of tomatoes, are naturally rich in lycopene, which is an antioxidant compound that may reduce inflammation. Several compounds in cherry tomatoes have also been associated with lower risk of multiple diseases, including some forms of cancer, but more research is necessary.

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If there is one thing that is consistent with the beginning of the year, it is the desire to either get healthy, get fit, or lose weight. Losing weight, or detoxing, is a common New Year’s resolution because of all the holiday eating that happens before the beginning of the year. Most holiday meals are heavy, carb-centric, and full of unhealthy fats, sugar and sodium. People have the power to eat unhealthy throughout the year, though. We want to help you dig yourself out of the hole of heavy meals and into a healthier, lighter self. 

Detoxing does not mean that you have to abstain from food. On the contrary, you want to eat food, but it has to be food that provides essential nutrients to the body. Additionally, you want to eliminate unwanted sugars, processed foods, and excess carbohydrates. Finally, flood the body with water and herbal teas to properly hydrate and flush toxins from your system. Below, you’ll find some helpful tips to detox after a lot of heavy eating.

Drink Healthy Waters

This is not an endorsement to purchase bottled sugary, electrolyte beverages from the store. If the color is reminiscent of a nuclear fluid (think lime green, blue, or bright yellow), you can count that out. Good old fashioned filtered water is life, but you can enhance this water to encourage detoxification. Add fresh cucumber slices, lime wedges, orange wheels, berries, pineapple cubes, and herbs to your water. Infusing these types of ingredients into your water can impart their nutrients into the liquid. Not only do they enhance the nutritional properties of your water, but they also make your water taste that much better!

Load Up On Negative Calorie Foods

There is no such thing as a food that has zero calories. There are, however, foods that are so light in calories that the body burns just as much or more calories digesting them. The idea behind detoxing is that you want to give the body a lot of nutrients and water. Foods that are very low in calories and high in water include cucumbers, asparagus, apples, watermelon, blueberries, lettuce, cantaloupe, broccoli, and cauliflower. The combination of the nutrients and water content will help the body flush out all the excess food you consumed. 

Don’t Be Afraid To Nap

It should be noted that you can nap too much. If you decide to nap, especially in the afternoon, try to keep naps to 20-30 minutes in length. Sleeping too much can negatively affect your sleep cycle, or make it difficult to fall asleep at night. Sleep is necessary for the body, as it is the body’s way of rejuvenating itself. Just don’t rest too much, or you will feel groggy and out of sorts. Lack of sleep can negatively affect digestion, metabolism, and energy levels, which impairs your ability to naturally detox.

Dry Brush Your Body

Dry brushing is a way of stimulating lymphatic flow. The lymphatic system helps remove waste and toxins, but you need to activate it in order to facilitate this process. In order to promote lymphatic detoxification, you just have to move, but you can also use a technique called dry brushing. You can give yourself a lymphatic massage with your hands, or you can use a brush with firm bristles. The easiest way to start is to brush is to start with the feet and legs, always brushing up towards the heart. Once you get to your thighs, start at your palms and work inwards toward the heart. You can then do the abdomen and armpits, followed by the back and face. Click here to learn more about dry brushing. 

Get To Sweating

The gyms are more crowded than ever in the beginning of the year. People are filled with ambition and ready to drop some pounds! You don’t need a gym membership to get your sweat on, though. Not only does exercise encourage you to sweat, but it also boosts your mood. Sweating is one of the body’s way of getting rid of excess toxins. If you feel puffy after a lot of heavy eating, your body is most likely retaining water, especially if that food was heavy on the salt and sugar. A good sweat session can help you de-puff and get you out of your funk. After an aerobic workout, consider getting in the sauna to sweat even more.

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One of the best things about summer celebrations is the food. People get to show off their culinary skills, usually in the form of dips, snacks, and appetizers. Finger food is exactly what you want at a potluck, picnic, barbecue,  or cookout. Although you can use slow cookers, Instant Pots, or grills to make main dishes, they don’t have anything on snacks and apps! That’s why this article is all about dippin’ and chippin’.

The truth is that people will eat almost any dip at a party or gathering, so long as it is tasty. We don’t mess around with flavor here at Dherbs! Every dish you make needs to impress your taste buds, but that doesn’t mean each dip requires a long list of ingredients. As with most recipes, the quality of the ingredients is what makes the dish. If you make vegan bruschetta, for example, opt for heirloom tomatoes in place of Roma tomatoes. Quality ingredients elevate an average dish to something spectacular!

Why make your own dips when there are so many dip options in grocery stores? This is a valid question, and the simplest answer is that almost every store bought dip contains processed ingredients and preservatives. Do you want to worry about high sodium levels when you are dipping on Labor Day? We didn’t think so. With the following dips, you can both enjoy their flavors and feel good about eating them. If you make some of the dips, drop a comment to let us know if you enjoy them!

Chile De Arbol Salsa

Chile de Arbol salsa is fresh and easy to make. With a tomato base, this roasted salsa is incredibly tasty with just a little kick.

Click here to make the recipe. 

Raw Vegan Pineapple Salsa

Juicy, refreshing, and the perfect combination of spicy & sweet, this raw vegan pineapple salsa is one that you’ll save in your recipe book!

Click here to make the recipe. 

The Best Guacamole Ever

When you make food in an authentic way, it tends to taste beyond delicious. That’s why this dip is the best guacamole ever.

Click here to make the recipe. 

Vegan Pumpkin Seed Hummus

Get out your favorite post-cleanse crackers because this pumpkin seed hummus is exactly what you’ve been craving.

Click here to make the recipe. 

Roasted Garlic White Bean Dip

Make this roasted garlic white bean dip with five simple ingredients in just five minutes of hands-on prep work. You’re going to love it!

Click here to make the recipe. 

Watermelon Mango Salsa

Refresh your palate and indulge in this sweet, zesty, and slightly spicy watermelon mango salsa that embodies the flavors of summer.

Click here to make the recipe.

Cowboy Caviar

Looking for the perfect dip or taco topper? This black bean corn salsa is filled with classic, bold flavors that delight the palate.

Click here to make the recipe.

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Why do children love juice more than water? For starters, water is flavorless, so it is boring to a child’s palate. Juice contains sugar, and once a child gets a taste of the good stuff, they don’t want to go back to plain old water. As you get older, you understand how important water is for your survival. Not only does water help flush waste from the body, but it also helps you avoid dehydration, which can have adverse health effects.

There is nothing wrong with juice, as long as you make it yourself, purchase it from a juicery, or buy unsweetened varieties. Even bottled, unsweetened juices can have “natural flavors,” which may or may not include artificial sweeteners, but that depends on the manufacturer. Making your own juice is great because you only consume the fruits/vegetables that you juice. Homemade juices don’t require sweeteners because they contain natural sugars from fruit. However, a green goddess juice may need a little agave or maple syrup, so it doesn’t taste like grass.

Drinking this watermelon, cucumber, mint & lime juice can help enhance your hydration efforts. Both watermelon and cucumber have over 90% water and provide electrolytes, which you lose via sweat. On a hot summer day, it is very important to replenish the electrolytes you lose. You need more than water to hydrate the body! In addition to the electrolytes in these ingredients, you’ll receive a healthy dose of vitamins, phytonutrients, and antioxidant compounds. Not only do you get to enjoy the sweet, refreshing flavor of this juice, but you get to feel good about drinking it too!

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Peaches, nectarines, plums, apricots, and cherries are classic summer fruits, but you can’t forget about melons. Perfectly sweet and ripe for the eating, melons also get their time in the spotlight during the summer months. They may not seem like summer fruits because you can always find watermelons, cantaloupes, and honeydews in stores year round. Visit a grocery store that features seasonal items or a farmer’s market and you’ll find melons in great supply. 

We’re confident in saying that there are many melons you’ve never tried or heard of in your life. Melon mania is here and your window of opportunity is closing to enjoy these water-rich, nutrient dense fruits. Melons belong to the same botanical family as cucumbers, squash, and gourds. Unlike zucchini and cucumbers, melons are very sweet, especially when ripe. We detail more melon facts below. 

Melons 101

Melons are fragrant, juicy, and incredibly sweet. They have a long history of being staple fruits in many cultures, and they fall into two species:

• Cucumis melo, which includes cantaloupes, honeydews, and muskmelons
• Citrullus lanatus, also known as watermelons, which includes yellow watermelons and sugar babies (these look like watermelons but differ slightly)

There are unique varieties that reveal themselves at farmers markets and local grocery stores during peak season. How do you pick the perfect melon, though? Well, put your ear to the melon and listen for the ocean’s song. No, don’t do that. To judge the ripeness of a watermelon, tap it and listen for a dull “plunk” sound. For honeydews and winter melons, the blossom end should give when you apply a little pressure. Finally, smell muskmelons and cantaloupes to take note of a strong fruity aroma. 

Summer Kiss Melons

Summer Kiss melons have a distinctive color, but the flavor is a bit more subdued than other melons. It looks like a cantaloupe on the outside, but the flesh is nearly identical to the flesh of honeydew, only the center has an orange hue. It is very creamy and rich and works as a refreshing snack, but you can incorporate it into smoothies, salsas, and summer fruit salads.

Santa Claus Melons

Christmas in July? It is when this melon shows up in the kitchen! Sometimes referred to as piel de sapo (toadskin), Santa Claus melons resemble small watermelons that are a bit more oblong in shape. They have gold or bright yellow stripes that break up the green. The brighter the yellow stripes, the riper the melon. The flesh is similar to honeydew, only it is a bit more pale green or mild yellow.

Hami Melons

Native to China, the Hami melon is oblong just like the aforementioned Santa Claus melon, only a bit smaller. It belongs to the muskmelon family and tastes very similar to a cantaloupe, only the flavor profile is sweeter and the flesh is crispier. To help balance the sweetness, squeeze a lime wedge over the fruit when you eat it fresh.

Yellow Watermelons

Yes, the flesh of this watermelon is really yellow! If you want to enjoy this as a thirst-quenching treat (given that watermelons are 92% water), chill it for a few hours prior to serving. Depending on the variety, yellow watermelons range from small to large, weighing as little as six pounds or more than 20 pounds. 

Casaba Melons

This melon may look more like a winter squash than a refreshing summer melon, but don’t judge this tasty fruit by its exterior. Casaba melons have a bright yellow rind, which can look somewhat wrinkled or withered. The flesh is a similar color to that of a honeydew, but it is incredibly sweet and creamy. A lot of people agree that the flavor is more mild and reminiscent of a cucumber. 

Crenshaw Melons

This melon has made a name for itself because it is one of the sweetest varieties available. It ripens from midsummer to early autumn and tends to weigh anywhere from eight to 10 pounds. The Crenshaw melon has a pink-orange flesh that is very thick and an aroma that will blow you away. It goes great with savory and salty flavors. 

Golden Honeydew Melons

Have you ever opened a bag of chips and realized that most of the bag was just air? You won’t be disappointed like that when you open a golden honeydew melon. It has a small cavity, which means that you get to enjoy more fruit! Look for a slight opening at the blossom end to detect when they’re ripe.

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If you follow a low-carbohydrate diet or try to keep sugar intake to a minimum, you may be wary of fruit. Some people are of the mind that fruit is the enemy because of sugar content, while others believe that the natural sugars in fruit are perfectly fine. Although the sugars in fruit are natural, they can still affect blood sugar. This really depends on what you eat these fruits with and whether or not you have diabetes. 

Do you count carbs or do you simply pay closer attention to the glycemic load or glycemic index of the foods you eat? When you know which fruits are lower in sugar, however, you can help make choices that fit your dietary needs. Certain fruits are categorized as “low-sugar” because you can enjoy a larger portion for a smaller amount of carbohydrates and sugar. Most fruits also contain beneficial antioxidants, vitamins, minerals, and fiber, but if you are monitoring your sugar intake, focus on the following seven low-sugar fruits. 

Lemons

We know that most people are not biting into lemons to snack on, but lemons are great low-sugar fruits. One lemon contains about 2.1 grams (g) of sugar and 2.4 g of fiber. You can squeeze the juice from a lemon into water or into an herbal tea. You can also mix fresh lemon juice with olive oil to make a zesty salad dressing. 

Cranberries

You don’t really have access to fresh cranberries until the fall, and even during the fall you have a limited window to purchase them. With just 4 g of sugar per cup, cranberries are an excellent low-sugar fruit to enjoy. Not to mention, cranberries are excellent sources of antioxidants and phytonutrients, both of which help limit the damage caused by free radicals. According to several studies, cranberries may decrease the risk of urinary tract infections by about one-third in people at increased risk for infection. 

Berries

There are several berries to choose from, but the main low-sugar options are strawberries, raspberries, and blackberries. In a one cup serving, raspberries contain 5 g of sugar, blackberries contain 7 g of sugar, and strawberries 7 g of sugar. Blueberries have a higher sugar content, exhibiting 15 g of sugar per cup. That said, eating a moderate amount of blueberries can be beneficial, as they are rich in antioxidants and brain-boosting chemicals. All berries are rich in vitamins, polyphenols, and fiber, and they have a low glycemic index. In fact, berries have proven to significantly lower A1C levels in people with type 2 diabetes. 

Watermelon

Watermelon is both sweet and delicious, but it is surprisingly low in sugar. One cup of watermelon contains 45 calories and 9 g of sugar. Although watermelon has a high glycemic index rating, it contains few carbs and is 92% water, which gives it a low glycemic load. Glycemic load essentially considers the glycemic index of a certain food and the amount of carbs per serving. This gives you a more accurate picture of the food’s impact on blood sugar than glycemic index alone. 

Kiwis

Containing 7 g of sugar per fruit, kiwi ranks relatively low on the glycemic index scale. Not only is a kiwi a great source of fiber, but one fruit also provides 62% of the recommended daily intake (RDI) of vitamin C. A single kiwi contains about 48 calories and 2.3 g of fiber. Eat kiwis fresh, in smoothies, or in salads. If you want to keep them from spoiling, store them in the fridge. 

Apricots

If you want to snack on some low-sugar fruits, opt for apricots because two small fruits contain a total of 6 g of sugar. This pair of apricots will deliver 34 calories and 1.4 g of fiber. They are readily available during summer, which is when you can get the freshest varieties. Apricots are naturally rich in antioxidants called flavonoids, especially quercetin, catechins, and chlorogenic acids. These compounds help combat oxidative stress and can reduce inflammatory markers.

Avocados

Yes, avocados fall under the fruit umbrella. Not only are they rich in heart-healthy fats, but they also provide essential vitamins, minerals, and fiber. A single avocado provides 9 g of fiber and less than a half a gram of sugar. A recent study monitored participants who consumed avocado daily for a total of 12 weeks. At the end of the study, the participants showed improved blood sugar control, cardiometabolic risk factors, and insulin resistance. Avocados may even help improve heart health by lowering bad cholesterol levels.

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When the summer sun beats down you, what do you grab to refresh your palate and cool off? A cup of cold water is pleasant, but it doesn’t quite do the trick. That’s not to say that you should avoid water because you truly need it when the sun is out. But you need something with a little more pizzazz and a more electrolytes. That’s where this watermelon mint smoothie enters the equation. You sip on this after some fun in the sun and life will seem a whole lot better.

Watermelon is the quintessential summer fruit, but you may not always want to snack on it all the time. Perhaps you buy a large watermelon and need to figure out how to use it all before it goes bad. Incorporating the fruit into smoothies, detox waters, sorbets, or homemade slushies can help you use it before it spoils. Plus, mixing it with different flavors can help keep your taste buds interested in watermelon, especially if you plan on buying one every other week.

Is this watermelon mint smoothie replete with nutrients? Yes, of course, but the goal of this smoothie is to quench your thirst on a long, hot summer day. If you make a large batch, you can serve this smoothie to kids or at a backyard barbecue. You truly can’t go wrong with three simple ingredients! The only thing to remember is to cube and freeze your watermelon overnight. Scatter the cubes on a baking sheet lined with parchment paper and place in the freezer the night before you want to make this smoothie. Don’t put the cubes in freezer bags or you will end up with a giant clump of watermelon, which is not easy on your blender!

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If you want to properly hydrate your body, you need more than high quality H20. Electrolytes are essential for hydration because they help cells maintain fluid balance. They direct water and soluble fiber to areas of the body that need them. During exercise or in hot weather, you sweat and lose electrolytes, and it is your job to replenish those charged particles to keep a healthy balance within your body.

A lot of people think that sports drinks are the only way to intake electrolytes. Most of these bottled beverages contain added sugars, artificial dyes, and preservatives. And drinking those beverages while sedentary doesn’t do anything for your body. One of the easiest ways to consume electrolytes is by eating watermelon, or drinking freshly made watermelon juice. This is because watermelons contain magnesium, calcium, potassium, and phosphorus, in addition to L-citrulline, an amino acid that may enhance athletic performance.

The lime and ginger help to give this juice a refreshing taste. Plus, ginger exhibits anti-nausea properties, which can help during the recovery period post exercise. This is especially helpful after extreme activities, where a queasy stomach is common after working out. Fruit juice alone is low in salt, which is surprisingly a crucial component for optimal hydration. For this reason, we added a pinch of Himalayan salt to the juice. Just don’t add too much salt, or this juice may taste off-putting and it may send you straight to the restroom.

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With the 4th of July knocking at the door, you’ve most likely gathered ingredients to create an impressive spread. Are you going to fire up the grill and char some vegetables or impress the skeptics with some meatless burgers? The fact of the matter is that so many traditional meat-centric dishes have vegan alternatives nowadays. That said, grilling some Impossible patties or Beyond sausages is not the healthiest way to eat. In fact, it’s just as unhealthy as eating a plateful of burgers and hotdogs. 

Independence Day cookouts commonly revolve around food because food brings people together. People can share stories, laugh, cry, and have a great time cooking and eating together. Much like music, food is a universal language that seems to unite complete strangers. You don’t need words to communicate how delicious a meal is. Hand gestures and facial expressions can reveal the truth!

If your goal is to enjoy delicious food and be a little healthier this Independence Day, head to the grocery store after perusing the following recipes. All of the recipes are vegan-friendly and they range from savory to sweet. After all, you need everything from appetizers and snacks to entrees and desserts for a successful 4th of July celebration. If you end up making one or more of the following recipes, post a picture and tag us @dherbs on the Gram! Stay safe and eat well, everyone!

Watermelon Cucumber Basil Lemonade

A perfectly refreshing drink recipe for warmer weather! This watermelon cucumber basil lemonade is free or added sugars and will enhance your hydration efforts at your sunny 4th of July party.

Click here to make the recipe. 

Frozen Lemonade

Do you love lemonade but hate the excess sugar and calories that come with it? You’re in for a treat with this healthier, frozen rendition! Make a big batch because it’s a surefire hit that’ll quench everyone’s thirst!

Click here to make the recipe. 

Rainbow Carrot Slaw

The unfortunate reality of the 4th of July is that people don’t consume a lot of colorful fruits and vegetables. This dish is a beautiful, colorful slaw that has fantastic crunch and sweetness from the rainbow carrots, but the dressing is the star of the dish.

Click here to make the recipe. 

Tomato Sweet Onion And Parsley Salad

Add some more color and vibrant flavors to your holiday by indulging in this light and refreshing tomato, sweet onion, and parsley salad. The best part is that the flavors only intensify after you mix everything together. 

Click here to make the recipe. 

Crispy Potato Taquitos

Incredibly satisfying and easy to make, these potato taquitos are stuffed with spiced mashed potatoes and topped with salsa, pickled onions, and crema. People can pick them up and crunch on them all day long, so make sure to make a lot if you want to enjoy a couple!

Click here to make the recipe. 

Simply Vegan Quinoa Burger

This vegan quinoa burger recipe is easy to make, packed with protein, and incredibly healthy. The patties come together in one mixing bowl. Make sure to cook them in a pan because they may crumble and fall through the grates on your grill.

Click here to make the recipe. 

Strawberry Coconut Popsicles 

Strawberry coconut milk popsicles are dairy-free, cane sugar-free, and 100% vegan. This recipe is perfect for the hot summer weather. They are like healthier creamsicles!

Click here to make the recipe.

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Maintaining proper hydration is one of the most important aspects of life, regardless of the season. The body needs water for many bodily functions, including circulation, temperature regulation, and even immunity. When you drink a sufficient amount of water, you may even help balance your mood and improve sleep quality. Dehydration, on the other hand, can lead to a handful of unpleasant symptoms, including headaches, fatigues, decreased cognitive function, and dizziness. In severe cases, dehydration may cause heat exhaustion or stroke. 

In order to avoid the effects of dehydration, you have to stay on top of your water intake. Drinking water isn’t as exciting as drinking other beverages, but it is necessary for your health. You can always enhance your hydration efforts by drinking herbal teas, freshly made juices or smoothies, or drinking electrolyte-rich drinks (preferably not the bottled varieties with processed ingredients and added sugars). 

You can help meet your daily hydration goals by eating water-rich foods. Foods that contain water, in addition to the other nutrients, help protect the body from dehydration. Plus, the vitamins, minerals, antioxidants, fiber, protein, and more in these foods benefit your health in other ways. The top choices include watermelon, tomatoes, cucumbers, celery, strawberries, spinach, lettuce, and zucchini. For inspiration, here is a list of seven hydrating recipes to enjoy this summer. 

Summer Heirloom Tomato Salad

Do summer right when you whip up this refreshing heirloom tomato salad. It is as beautiful as it is tasty, so please enjoy!

Click here to make the recipe. 

Refreshing Cucumber Peach Salsa

Dive into this divine and refreshing cucumber peach salsa, which is both Whole30-friendly and 100% Full Body Cleanse approved. Peaches are freshest during the summer months, making this the perfect seasonal dish.

Click here to make the recipe. 

Tangy Thai Cucumber Noodle Salad

Tangy, refreshing, and perfect for a hot day, this Thai cucumber noodle salad is going to revolutionize your salad game during your cleanse. Not only that, the cucumbers, tomatoes, and fresh herbs, and lime juice keep you on the path to optimal hydration.

Click here to make the recipe. 

Zoodles With A Mint Parsley Pesto

Yet another zucchini noodle recipe is about to impress your taste buds. These zoodles are tossed in a herbaceous mint parsley pesto.

Click here to make the recipe. 

Watermelon Cucumber Basil Lemonade

A perfectly refreshing drink recipe for warmer weather! This watermelon cucumber basil lemonade is free or added sugars and may help enhance your hydration efforts. 

Click here to make the recipe. 

Homemade Cantaloupe Popsicles

With the days getting warmer, that can only mean one thing: summer has arrived! To cool you off, try these homemade cantaloupe popsicles! They are so easy to make and cool you off in no time.

Click here to make the recipe. 

Subtly Sweet Strawberry Sorbet

Strawberries are one of our favorite summer fruits, which is why we wanted to make them into a dessert! It is sweet, but not overpowering. The zesty zap from the freshly squeezed lemon juice is exactly what you want when the sun is out!

Click here to make the recipe.

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