You won’t believe how much better this homemade cranberry juice is than the store bought varieties until you try it for yourself. You can adjust the sweetness to make this the beverage the perfect combination of sweet and tart. Plus, you get to utilize fresh cranberries, which most people avoid when they are in season. That is a sad reality because cranberries have a very limited season, usually from mid-September to late-November or early-December. The point is that you have about two months to use these flavor and nutrient bombs, so get them while the gettin’s good.

There are different types of bottle cranberry juice. The best variety to purchase is the 100% pure cranberry juice, which does not contain added sugars or preservatives. That juice only contains cranberries and the natural sugars in them. Cranberry juice cocktail, for example, can contain nearly 30 grams of sugar in an eight-ounce serving. That doesn’t include the other preservatives and chemicals that that juice cocktail contains.

Fortunately for you, you can avoid all of that if you just make your own cranberry juice. Unlike a traditional juice recipe, this juice comes together with the aid of your blender. First, you will blend the cranberries and water until smooth. Once you do that, pour the blended cranberry mixture through a cheesecloth or fine mesh sieve and strain it into a bowl. Make sure to squeeze all the pulp to get as much liquid out as possible. Once you do that, add that strained liquid back to the blender withe the remaining ingredients, blend, and then serve over ice when ready.

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If you are new to cashew milk, you are in for a serious treat. A lot of people enjoy almond milk or oat milk because they are readily available in stores. Making your own nut or seed milk is a very easy process. You just need a blender, a cheesecloth or nut milk bag, and something to store the liquid in. While a nut or seed milk is just two ingredients (the seed/nut and water), sometimes it is nice to add a little more flavor. You can do this by adding certain spices, agave nectar, or dates. In the case of this cinnamon date cashew milk, you get hints of spice from cinnamon and a richer, sweeter flavor from the dates. It’s perfect for your smoothie or to just enjoy as is. You can even put it in your coffee once you finish cleansing!

Cashew milk can be a little expensive in the stores, but you can save a little money when you make your own. Plus, making your own cashew milk means that you get to avoid thickeners, emulsifying agents, added sugars, and processed ingredients. It is better than any store bought cashew milk you will ever buy! With a whole cup of cashews in this recipe, you will incorporate some healthy fats and fiber into the nut milk. Using raw cashews not only makes this nut raw vegan, but it also helps you control the salt and flavor. If you do not have a strong blender, soak your cashews in water for a couple hours before blending. Just make sure to discard the soaking liquid before blending the cashews with the rest of the ingredients.

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The great thing about a food processor or high-speed blender is that you can transform two frozen ingredients into a delicious sorbet. Frozen bananas are no match for the power of these appliances! The best part about making a sorbet solely from fruit is that it doesn’t contain any added sugars, syrups, flavors, or dairy products.

Some sorbets (not all) incorporate dairy to yield a creamy consistency. By adding frozen banana, you don’t have to worry about the creaminess factor. Frozen banana helps create a smooth, creamy consistency, while also providing enough sweetness. If you find that the kiwi flavor is a bit to tart or intense, you can blend in a touch of raw agave nectar or maple syrup to sweeten the sorbet. If you do not enjoy the tartness of kiwis, consider golden kiwis instead. Will golden kiwis change the color of the sorbet? Yes, absolutely, but they have a sweeter flavor than green varieties.

It’s pretty incredible that you can enjoy a dessert just by blending together two ingredients. This banana kiwi sorbet is a much healthier alternative to store bought pints, quarts, or gallons. You don’t even want to look at how many grams of sugar per serving these store bought varieties have! Instead, make this healthy, raw vegan dessert this summer and enjoy it during warmer weather.

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Unlike whole foods that provide essential nutrients, ultra-processed foods are devoid of nutritional value. They typically contain lots of sugar, salt, and additives that can be very harmful to the body. Statistically, people who eat lots of ultra-processed foods, such as deli meats, sugary cereals, and packaged foods, might not live as long as people who avoid these foods. 

That point was recently highlighted in a new 30-year study that connected ultra-processed meat, poultry, and seafood in ready-to-eat meals to a 13% greater risk of early death. Researchers looked at data collected for more than three decades on nearly 75,000 women and 40,000 men. The data started when participants were at least 40 years old and had no history of heart disease, diabetes, or cancer. Every two years during the course of the study, participants shared information about their health and completed detailed questionnaires about eating habits. 

At the end of the study, a total of 48,193 people passed away. Study authors observed that the participants who consumed the most amount of ultra-processed foods were 4% more likely to die during the study than people who held better diets and consumed fewer amounts of ultra-processed foods. These foods, which include soda, potato chips, sausages, and candy, contain added sugars, excess sodium, and unhealthy fats. These ingredients negatively affect the function of major organs and systems in the body, which may explain why their consumption is associated with shorter lifespan. 

What Are Ultra-Processed Foods?

These foods are the most processed and usually come in packaged form. They are almost entirely made of substances extracted from fats, sugars, proteins, and oils, or synthesized in factories and labs with few ingredients that come from natural sources. Corn, for example, is available to purchase in the produce section of a grocery store. You can also purchase it in canned or frozen form, or even as kernels to make popcorn. Corn chips in the snack aisle, however, are ultra-processed, usually containing trans and saturated fats, hydrogenated oils, and excess sodium.

Some Ultra-Processed Foods Have Higher Risks Than Others

One of the things that researchers discovered during the study was that not all ultra-processed foods harm the body equally regarding longevity. Study authors noted that ultra-processed meat, poultry, and seafood in ready-to-eat products increased early risk of death by 13%. Ultra-processed foods and sodas with added sugars or artificial sweeteners increased early risk of death by 9%. Ice cream and other dairy-based desserts were associated with a 7% higher risk of early death. 

Avoid Processed Meats And Seafood…If You Want To Live Longer

It is difficult to translate the early risk of death into a specific number of months or years. The researchers didn’t indicate this because there is not simple math conversion for mortality risk to lost years of life. If your goal is to live longer, study authors advise you to steer clear of ultra-processed foods, or avoid them as much as possible. Consider the quality of the ultra-processed foods you consume and examine the ingredient lists and nutritional profiles. Reading these labels may inform you about the risks of eating these types of foods. 

It is better to build your meals around whole foods, including fruits, vegetables, nuts, seeds, legumes, and lean protein choices. Eating these healthier foods and avoiding ultra-processed may help the body function more optimally, and potentially reduce your risk of early death. Just remember that the quality of your diet can either support or harm your health.

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“If you like piña coladas
And gettin’ caught in the rain.
If you’re not into yoga
If you have half a brain…”

If you want to escape and get lost in that song about drinking piña coladas, then you are going to love this recipe. The overly sweet, rum-filled beverage takes a healthy turn, leaving syrup, canned juice, and alcohol behind. For this recipe, you only require two ingredients: pineapple and coconut milk. These pineapple coconut popsicles just feel right to eat now that the sun is shining a lot more! We don’t know how you feel about store bought popsicles, but you can feel good about giving your kids these homemade ones.

The cheap popsicles contain artificial food dyes, added sugars, and “natural” flavors that aren’t so natural. Even the more expensive varieties can contain a decent amount of added sugars. Why worry about ingredients when it is very inexpensive to make your own popsicles at home. There are silicone molds with reusable plastic handles readily available, so you can make them regularly. Plus, if you get those, then you don’t have to get popsicle sticks.

You cannot beat the freshness that you get from these pineapple coconut popsicles. The coconut milk gives them a creamy texture, and it also is a perfect match for the fresh pineapple. You can cube your pineapple and freeze it overnight, or you can blend fresh cubes with the coconut milk. If you use frozen pineapple chunks, the time it takes for the popsicles to solidify in the freezer is less than if you use fresh pineapple. Consider which route you want to take, but there is one important step you cannot avoid: enjoying these tasty vegan desserts!

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When you adhere to a raw vegan, you need snacks that fill you up and taste good. You don’t want to eat snacks that taste bland or drink beverages that taste like lawn clippings. We strive to provide all of you with recipes that have incredible depth of flavor. The worst thing you can do while cleansing is eat tasteless or boring meals and snacks. Not only does that make you disinterested in raw vegan foods, but it also increases your likelihood of cheating with unhealthy foods.

These homemade fig bars are filling and unlike store bought versions, they do not contain artificial flavors, preservatives, or added sugars. You know the ones, right? The brand name rhymes with Schmig Toopins. Separately, figs and almonds are nutritious snacks that you can enjoy any day of the week. Each of these foods provides a unique set of nutrients that can help you meet your daily nutritional needs. Together,

Now, you won’t be using fresh figs for these fig bars, though. You’ll use dried figs, and we recommend that you get dried Smyrna figs for optimum flavor. The kiss of citrus that you get from the orange zest in every bite is simply wonderful. And the best part about these fig bars is that you don’t get the inevitable sugar crash that comes from store bought varieties. The reason for this is because these contain fiber, healthy fats, and protein without the added sugars that cause blood sugar spikes. Just don’t go crazy on them because they aren’t low in calories.

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How is a two-ingredient chocolate truffle even possible? How could such a truffle be raw vegan? We have two ingredients that will explain: raw cacao powder and dates. This heavenly combination is the perfect combination of sweet and bitter. Because the raw cacao powder is unsweetened, it retains that classic bitterness from dark chocolate. Each bite is wonderfully balanced, but careful not to eat too much of them. Dates contain a lot calories and sugars and even though the sugars are natural, keep that in mind as you enjoy these desserts.

Dates are incredibly useful on the raw vegan diet. You can use them to sweeten smoothies or dressings, or incorporate them into desserts. We love Medjool dates, but make sure that they don’t contain any added sugars or preservatives. Typically, you have to buy dates in bulk. If you are worried that you won’t use them, you can pit the dates and then freeze them to keep them fresh for longer. When ready to use, you can soak the frozen dates in warm water before blending to ease that process.

Blitz these two ingredients together in a food processor until you achieve a smooth paste. The only thing left to do is form the mixture into small, bite-size truffles, and place them in the freezer to harden. You can enjoy them as is, or you can elevate them to the next level by dusting them with more raw cacao powder. We suggest that you dust the truffles instead of rolling them in raw cacao powder. You will likely end up with too much powder on the truffles. Use a mesh strainer to dust them and make sure to rotate them as you do it for an even coat.

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A classic fruit jam is a typical spread for toast, pancakes, or simple sandwich. Most store bought fruit jams, though, contain high fructose corn syrup, dyes, artificial flavors, and added sugars. Not all jams are created equal, with some offering low sugar content and fewer ingredients, many of which are of higher quality. Because store bought jams contain a lot of sugar, though, consuming too much may contribute to weight gain, cavities, or type 2 diabetes.

This raw vegan strawberry jam uses dates in place of refined sugar or sugar syrups. That makes this jam rich in fiber and other essential micronutrients. It is truly a healthy breakfast spread for you and your children! You only need frozen strawberries, dates, and freshly squeezed lemon juice. Just make sure that you let the frozen strawberries thaw out for a while before you add them to the food processor. And before you ask, yes, you can use frozen strawberries while cleansing. Just make sure that there are no added sugars or preservatives. The only ingredient on the ingredient list should be the strawberries.

Once you blend the strawberries and lemon juice into a smooth puree, add the dates and then continue blending. It is perfectly acceptable if the jam is somewhat chunky. You may not want big chunks of dates in your jam, though. That will be an overwhelming bite of sweetness! This raw jam goes great on a variety of foods, including raw vegan ice cream. Let us know how you like it in the comments below, so that we can keep bringing you these types of recipes.

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Coffee used to be simple, with milk and sugar being the only additions. Nowadays, you can look at an entire refrigerated section in a grocery store with hundreds of coffee creamer options to choose from. With dairy and non-dairy options aplenty, how do you know which ones to choose? Not to mention, which one is healthy, unhealthy, or somewhat healthy? We can assure you of one thing, and it is that the brown sugar cinnamon swirl option isn’t doing your body any favors. 

Are any of these coffee creamers better or healthier options than cow’s milk? Even oat milk, which is a popular non-dairy milk alternative, recently received negative attention for spiking blood sugar. Most coffee creamers, though, have added sugars, emulsifiers, thickening agents, and preservatives to extend their shelf life. And yet, even with these ingredients, people choose them over regular cow’s milk and sugar. 

How do you select the healthiest coffee creamer? It can be very difficult to do this, but you can click here to make three homemade vegan coffee creamers that are healthier than store bought varieties. They don’t have harmful ingredients and they taste incredible! Make them and see for yourself. Continue reading to learn why you should rethink your coffee creamer. 

The Different Types Of Creamers

Generally, you can break down coffee creamers into the following four categories:

• Basic dairy, including milk, cream, and half-and-half
• Powders, such as nonperishable products, either plain or flavored
• Basic non-dairy, including unsweetened oat, soy, almond, coconut, and macadamia nut milks
• Liquids, such as coffee flavored products, either made from dairy or non-dairy ingredients

As a quick rule of thumb, the simpler the product, the healthier it is for you, according to registered dietitians. From the four categories above, basic dairy and basic non-dairy creamers are the best options. That said, you still have to read the nutritional labels to ensure that they aren’t full of emulsifiers, added sugars, and more. You want to look for minimal ingredients!

When Is Coffee Creamer Bad For You?

Everything in moderation, right? If you use your favorite coffee creamer sparingly, there is nothing to worry about. Most people add coffee to their creamer. You know those types, the people that like their coffee so sweet to the point where the coffee flavor is almost non-existent. Additionally, coffee milkshakes, frappuccinos, pumpkin spice lattes, and other similar drinks contain excess calories and sugar. Those drinks don’t contain coffee creamers, but they are just as unhealthy as pouring tablespoons of creamer into your coffee cup. 

Just keep in mind that nutritional values vary between brands and flavors. Most coffee creamers have about 20 calories and at least one gram of sugar per serving, although many non-dairy creamers do not contain sugar. Here are some of the ingredients in coffee creamers to watch out for, especially if you over-pour.

Hydrogenated Vegetable Oil

Hydrogenated vegetable oil typically tops the ingredient lists of most powdered creamers. It is used as a preservative and thickening agent, extending the shelf life and giving the creamer its creamy texture. Although hydrogenated oil is not as bad as partially hydrogenated oil (trans fat), you still shouldn’t consume a lot of it. Hydrogenated oil is still saturated fat, which can increase the risk of heart disease. If that is the case, why does powdered coffee creamer state that it has zero grams of saturated fat? Well, the Food and Drug Administration (FDA) states that a label can claim zero grams of saturated fat if a serving has less than 0.5 grams per serving. That is why you need to be aware of the serving size and monitor how many servings you add to your cup. 

Carrageenan

This is a common food additive in many non-dairy creamers and non-dairy milks. Extracted from red seaweed, carrageenan may potentially impact gastrointestinal health, causing bowel inflammation. That said, a USDA report found that food-grade carrageenan doesn’t pose significant health risks at dietary levels. Carrageenan intake should be based on your individual health status, so just be aware of how it makes you feel if you consume a creamer that contains it. 

Dipotassium Phosphate

As a common additive in many processed foods, dipotassium phosphate is generally considered safe by the FDA. Some health experts have their concerns about this additive, and other food additives in general. According to research, dipotassium phosphate is absorbed at a much higher rate than phosphorus. Because of this ingredient’s prevalence in processed foods, many Americans may be over-consuming phosphates. Researchers note that high levels of phosphates in the blood increase the risk of kidney problems, cardiovascular disease, and mortality. More rigorous studies are still necessary, but you may want to consider limiting your intake of phosphate additives. 

Gellan And Other Gums

Gellan gum is a plant-based alternative to gelatin, so it is used as a stabilizer and thickening agent in non-dairy creamers. According to research, gellan and other gums are generally safe, even when consumed in larger amounts than your regular coffee creamer serving size. Just be mindful of your intake because too many gums may negatively affect digestive health.

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One of the most dangerous aspects of high blood pressure is that there are no warning signs. The only way to know if you have high blood pressure is through a blood pressure reading. Over time, unchecked blood pressure levels can damage certain parts of the cardiovascular system and other organs, including the kidneys, brain, eyes, and more. 

There are lifestyle changes you can make to help naturally lower blood pressure levels, though. Healthy eating and regular exercise go a long way, but you already know that. There are other, smaller changes you can make to your morning routine that may benefit your blood pressure. Did you know that cardiac events, such as heart attack or stroke, are more likely to happen in the morning because of elevated morning blood pressure? That’s why tweaking your morning habits may be the best way to start lowering blood pressure levels. 

In this article, we’ll discuss a few morning habits that can be beneficial if you have a hypertension diagnosis, or if you want to maintain a healthy heart.

Eat A Balanced Breakfast

This tip seems simple enough, but so many people either eat an unhealthy breakfast or skip it altogether. A 2022 meta-analysis suggests that adults who skip breakfast have a higher risk of hypertension. When you eat matters, but what you eat matters more. A bacon, egg, and cheese breakfast sandwich is much different than a green smoothie or bowl of plain Greek yogurt with fresh fruit and nuts. Fruits and nuts, for example, are typical fixtures in the DASH and Mediterranean diets, which have been shown to benefit heart health. Kiwis, bananas, oranges, spinach, hazelnuts, almonds, and walnuts all have blood pressure-lowering capabilities. 

Exercise Regularly

Are you going to drop into a set of burpees immediately after rolling out of bed? Most likely, no, but a morning workout can support healthy blood pressure overall. A strenuous, high-intensity interval (HIIT) workout can temporarily raise blood pressure readings, but that’s completely normal. Experts recommend two and a half hours of moderately-intense aerobic activity per and/or 90 to 150 minutes of strength training per week. 

Morning Meditation

With work responsibilities and the ensuing commute to the office, it’s easy for stress to get the better of you in the morning. Getting your body to relax at the start of the day can have a positive effect on blood pressure levels. Harvard Health Publishing suggests that you can achieve this morning state of calm via meditation. Several studies show that a mindfulness-based practice, such as meditation, can help reduce systolic and diastolic blood pressure in people with mild hypertension. The body is prompted to promote more nitric oxide during a meditation session. This helps to widen blood vessels and ultimately lower blood pressure.

Limit Caffeine Intake

Sorry to say, but a morning cup of coffee can lead to unhealthy blood pressure levels, especially if you drink several cups. Caffeine, as you know, is a stimulant, which is why you probably drink it. While it may put a little pep in your step, it can also spike blood pressure. Researchers don’t fully understand the exact reason this happens, but some experts attribute it to the fact that caffeine may block a hormone that widens arteries. Two to four cups of coffee, which amounts to 200-300 milligrams of caffeine, typically elevates blood pressure by about 8mmHg systolic (the top number) and 6mmHg diastolic (the bottom number). Fortunately, this spike doesn’t last for too long, wearing off in a matter of hours. Just be mindful of coffee consumption if you deal with high blood pressure.

Skip Sugar

Your favorite breakfast items, from donuts to scones to cereal, contain a lot of added sugars. Too much sugar can negatively affect blood pressure. Health experts note that eating sugar, especially high fructose corn syrup, can affect hormonal pathways in the body. The hormone pathways it affects are peptide endothelin and aldosterone, both of which regulate blood pressure. High blood sugar levels also increase the risk of atherosclerosis (plaque buildup in arteries), which can lead to stiff arteries and high blood pressure. Prevent this from happening by skipping foods or beverages that contain added sugars. Any food that has a 20% or higher daily value (DV) of sugar is a high-sugar food.

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