It may come as a shock to you, but different fruits contain protein. They are great sources of antioxidants, vitamins, minerals, natural sugars, a bit of fat, and even some protein. An apple, for example, does not offer the same amount of protein as a piece of salmon, but it comes with a diverse mix of micro and macronutrients. 

Protein is having a moment, to say the least. This is partially due to the popularity of the carnivore, Paleo, keto, and other high-protein diets. We aren’t here to talk about those diets, though, as many of them discourage the consumption of fruit. That’s because fruits contain carbs and less sugar than animal-based foods. An egg, for example, has about six grams of protein, whereas fruit may only offer a couple grams per cup. 

If you are trying to up your protein intake and diversify your fruit consumption, the fruits in this article may come to your aid. Whole fruits offer key nutrients that support other aspects of total bodily health, so don’t neglect them. They are relatively low in calories and high in water and fiber, two things that benefit gastrointestinal health. So if you are looking to snack healthily and get a little protein in the process, consider the fruits listed below.

Passion Fruit

Passion fruit is a lovely tropical fruit that grows on a vine. The fiber content in one cup of passion fruit is very high, exhibiting a whopping 24.5 grams, which is nearly 88% of the daily value (DV). Fiber works to regulate digestion and promote healthy cholesterol levels. The same cup of passion fruit provides five grams of protein.

Blackberries

One of the great things about blackberries is that they are very high in antioxidant compounds. They also happen to be the berry with the highest amount of protein, exhibiting about two grams per cup. Blackberries are low in calories, rich in fiber, and high in anthocyanin, a phytonutrient that has demonstrated abilities to influence immune function and improve gut microbiome. 

Avocado

Although avocado seems like a vegetable, it is actually a fruit of the savory variety. Avocados offer three grams of protein per cup, in addition to lots of healthy fats that help you feel full. You can enjoy avocado with a spoon and some sea salt, transform it into guacamole, or add it on toast. Just keep in mind that avocados have more calories than other fruits, with one cup of avocado containing 234 calories. 

Kiwi

Didn’t think a kiwi would have protein did you? Well, one cup of kiwi has nearly two grams of protein, which is not bad! Kiwi is also naturally rich in vitamin C, offering about 167 milligrams per cup. That amount is nearly double the DV of vitamin C! Several studies also found that kiwis work to improve digestion and promote bowel regularity, which researchers attribute to their fiber content. 

Guava

Yet another vitamin C superstar, guava is a tropical fruit that offers a lot of protein, especially for its size. One cup of guava has a little over four grams of protein and nine grams of fiber, which is about one-third of the DV. Research continues to find that increasing your fiber intake can reduce blood pressure and promote healthy cholesterol levels, especially in people with type 2 diabetes or metabolic syndrome. 

Apricot

Unlike other fruits, apricots are not typically available year-round, but you can find them in dried form at all times. They typically show up in grocery stores or at farmer’s markets in late spring and summer. Each half-cup of dried apricot halves contains a little over two grams of protein. Dried apricots do not have water, so they are more calorically dense than fresh versions. That same half-cup, then, has about 157 calories, so just keep that in mind when snacking on dried apricots. 

Jackfruit

We are rounding out this article with the largest fruit on the list, the mighty jackfruit. Exhibiting a stringy texture, jackfruit is a common meat substitute for plant-based eaters. If you are swapping jackfruit for chicken, though, keep in mind that one cup of jackfruit offers three grams of protein compared to the 35 grams you’d get from chicken. Because it is not very sweet, it takes on whichever seasonings or flavors you cook with it, but you can enjoy it raw if you like.

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Sometimes you have a salad prepared, but there is no dressing in sight. Sure, you can whip up a quick apple cider vinaigrette in a matter of minutes, but sometimes your taste buds require something more elevated. Enter this cilantro lime dressing. The truth is that a salad dressing is 50% (if not more) of a salad. A terrible dressing will ruin a salad, no matter the salad ingredients. Not every dressing goes with every salad, though. Sometimes, though, you find a dressing that seems to go great with every salad recipe, and that is how we feel about this dressing.

The great thing about this cilantro dressing is that you can use it on a raw vegan salad, pasta salad, a bowl of quinoa, a marinade for wild caught fish, or as a dipping sauce for roasted vegetables. In a normal recipe, you’d see Greek yogurt or sour cream on the ingredient list. Because this is a raw vegan recipe, we used avocado to achieve the same creaminess that those ingredients would be used for. Additionally, we added some fresh jalapeño to kick up the spice just a hair. If you are a bit timid around spicy food, you can omit this ingredient. Curious about a little spice? De-seed the jalapeño and then add it to the blender with the rest of the ingredients.

With spring approaching, this is the perfect dressing to have in your pocket of recipes. It goes great with refreshing salads that have sweet, tangy, and slightly bitter ingredients. Because it has avocado, you’ll consume a lot of healthy fats along with your salad, which helps fill you up: a crucial thing to keep in mind if you are cleansing. Finally, make sure that you consume this dressing within three to four days for optimum freshness.

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The body requires magnesium to carry out hundreds of functions, yet nearly 50% of American adults do not consume enough on a daily basis. Failure to consume the recommended daily intake (RDI) of magnesium can increase the risk of developing chronic diseases, such as heart disease, diabetes, high blood pressure, and osteoporosis. Magnesium primarily exists in your bones, muscles, and non-muscular soft tissue. It’s involved in:

• Regulating blood pressure
• Energy production
• Bone density
• Muscle and nerve function
• Synthesizing protein
• Repairing DNA
• Controlling blood sugar

According to dietitians, your daily magnesium needs depend on age and gender. Typically, adult males need 400-420 milligrams (mg) of magnesium per day, while adult females require 310-400 mg per day. Signs of magnesium deficiency vary from minor to severe, but severe magnesium deficiency is quite rare. Common signs include loss of appetite, fatigue, vomiting, and weakness.

Although there are many food sources of magnesium, this article highlights magnesium-rich fruits. Eating these fruits on a regular basis can help you boost magnesium levels. 

Durian

Now, this is a fruit that you’ll either love or hate; there is no straddling the line with this one. The reason for this is because it emits a smell reminiscent of rotten onions and sulfur. Lovely, we know, but it does have health benefits despite the foul aroma. Native to Southeast Asia, durian is a large spiky fruit with a creamy center. Durian is naturally rich in potassium, vitamin C, B vitamins, and magnesium, with one cup offering 17% of the RDI. 

Avocado

Unlike a lot of the other fruits on this list, avocado is relatively low in carbohydrates, which is why many keto enthusiasts enjoy them. They are rich in healthy fats, potassium, fiber, and magnesium, with one cup offering 10.35% of the RDI. Due to their high-fiber content, avocados may help control blood sugar by slowing the absorption of sugar into your bloodstream. The omega-3s also work to promote healthy heart and brain function. 

Prickly Pear

The prickly pear is the fruit that is produced by the Opuntia, commonly referred to as the prickly pear cactus. The oval-shaped fruits have a sweet flavor that is similar to berries. They are naturally rich in vitamin C and potent antioxidant compounds. For reference, one cup of prickly pear provides 23% of the RDI for vitamin C, which supports immune function. Additionally, these fruits are some of the richest fruit sources of magnesium, with one cup offering 30% of the RDI. 

Jackfruit 

This is potentially the largest fruit that you’ll ever see, but you usually have to visit specialty markets to see it in its raw form. Canned jackfruit is available, but it doesn’t compare to the fresh version. Native to India, jackfruit is the largest edible fruit in the world and can weigh up to 110 pounds. One cup of raw jackfruit, which has a subtly sweet taste, contains 11% of the RDI of magnesium. The same serving also provides 16% of the RDI of potassium, which aids blood pressure regulation. 

Bananas

Similar to avocados and jackfruit, bananas offer both magnesium and potassium. One cup of sliced banana offers 9.6% of the RDI of magnesium. Bananas also offer a much-needed vitamin for metabolism, immune function, and neurotransmitter production: vitamin B6. This B vitamin is necessary for encouraging healthy brain development and keeping the nervous and immune systems functioning optimally. 

Papaya

Papain isn’t the only great thing about papaya! As a quick note, papain is a proteolytic enzyme in papaya that helps break down proteins in the digestive system. The papaya is a tropical fruit that also contains carotenoid antioxidants, vitamin C, and folate. Their rich orange color and many of their heart-protective properties are attributed to lycopene, a carotenoid pigment. Now, papaya wouldn’t be on this list without offering up some magnesium. One cup of papaya offers 8.2% of the RDI of magnesium. 

Passion Fruit

This tropical fruit blooms on a vine native to South America. The flower on the vine is one of the most stunning purple and white flowers you’ll ever see! If unripe, the fruit is highly sour, but it is incredibly sweet and highly addictive when perfectly ripe. Some people are averse to the seeds for textural reasons, but they are edible. One cup of passion fruit offers a diverse mix of nutrients, including 16.2% of the RDI of magnesium. It also offers vitamin A, which is necessary for healthy immune function, reproductive health, vision, and normal growth and development. 

Dried Figs

To round out the list of the top eight magnesium-rich fruits, we have dried figs. One cup provides 24% of the RDI of magnesium, in addition to 50% of the RDI of fiber. Dried figs also provide vitamin B6, calcium, and an assortment of polyphenol antioxidants, which offer protections against cellular damage.

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Get ready to make one of the easiest salads you will ever prepare. It’s a halfway point between a salad and guacamole, but one thing is for certain: it is undeniably delicious. Plus, it is filled with healthy fats and fiber, two things that work to fill you up. That is very important if you are participating in our Full Body Cleanse, because you want to avoid those feelings of intense hunger as much as possible. Fill up on deliciousness and fresh, whole foods that offer an assortment of antioxidants and nutrients when you enjoy this refreshing spring salad.

The great thing about this recipe is that it comes together in about five to 10 minutes, and you don’t have to go the extra step to make a special dressing. Simply combine the ingredients in a bowl and serve. It makes for a great entree salad (if you are cleansing) or a wonderful appetizer or side dish. Another bonus of this avocado salad is that it contains many colors of the rainbow. If you are familiar with Dherbs, you know that we preach the concept of eating the rainbow. This essentially means that you should eat as many different colored fruits and vegetables as possible in order to obtain a wide variety of antioxidant compounds.

This easy salad calls for just six ingredients: avocado, cherry tomatoes, yellow bell pepper, red onion, cilantro, and lime juice. You can season the salad with sea salt and pepper, but we don’t count those as ingredients. If you don’t have sea salt and pepper in your kitchen, it’s time to level up, folks. Additionally, you can sub out the bell pepper for diced mango or strawberry if you want to add a tropical element to this salad.

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It’s the middle of March, which can only mean one thing: St Patrick’s Day is nearly here. There is a certain food establishment that serves the classic Shamrock Shake annually. You know the one, right? There are golden arches, or something like that (wink wink). The main thing we want is for you not to succumb to the temptation. Don’t let curiosity get the better of you because one of those small shakes contains the following nutrition:

• Calories: 500
• Total carbohydrates: 82 grams (g)
• Protein: 11 g
• Total Fat: 14 g
• Cholesterol: 55 milligrams (mg)
• Calcium: 380 mg
• Potassium: 500 mg
• Sodium: 160 mg

For reference, the shake is made with vanilla ice cream, a sugary processed syrup, and whipped cream. This recipe doesn’t contain any of those things, because we actually care about your health. The good news is that there are many different ways to create your own shamrock shake. You just have to keep an open mind about your food, and all that you can do with it.

This shake is not really a shake; rather, it’s a smoothie. Avocado contributes to the green color, but so does the spinach and mint. Avocado is a great smoothie ingredient because it helps make it more creamy, while also adding protein, healthy fats, magnesium, potassium, and vitamin C. Don’t worry…you won’t taste it at all, especially since this smoothie also contains bananas, which provide natural sweetness. The touch of raw cacao powder is optional, but it provides the classic mint chocolate combo that a shamrock shake is.

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Picking the perfect avocado doesn’t have to be a guessing game. Chef Redbeard shares simple tips to help you choose ripe, ready-to-eat avocados every time.

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Get ready to roll….up some ingredients to transform them into delectable collard wraps. Collard greens make for excellent wraps because they are sturdy and do not tear easily. Just make sure that you get rid of that stiff, fibrous stem as best you can, or else your taste buds will be in for a bitter, chewy surprise. Think of those big, leafy collards as nature’s tortillas, only they are sodium-free and pack a serious nutritional punch. Not only that, you get to pack them with a colorful mix of crunchy veggies, for example, some shredded carrots, bell peppers, alfalfa sprouts, avocado, and some deliciously sweet mango. Each bite is better than the last!

The excitement doesn’t just end with these wraps. In fact, you could argue that these wraps are nothing without the silky, slightly sweet and salty almond butter dipping sauce. It is absolutely to die for! Think of this sauce like a raw vegan alternative to a classic peanut sauce. It is nutty, creamy, and has just the write amount of sweetness to complement the ingredients inside the wraps. You can pour some sauce over the ingredients before you roll them up inside the collard leaves, or you can serve it on the side and dip as you go. You can also pour a little inside the wraps and dip after every bite. There need be no shame in your dipping sauce game! T

here is no right way to do this! We just hope that you enjoy these wraps as much as we do, as they are a great way to shake up the salads and smoothies on your raw vegan diet. If you enjoy it, be sure to drop a comment, so that we know whether to keep posting recipes like this one. We love your feedback!

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The fall and winter months invite colder temperatures, but you cannot enjoy a bowl of hot soup while cleansing. That is where this cold soup enters the equation. This isn’t your average bowl of gazpacho, though. This creamy raw vegan curry soup may only take five to 10 minutes to make, but it has the flavor of a soup that has been simmering for hours. It is quite filling and aromatic, making for a nice change from a standard salad or smoothie.

Besides having an addictively creamy texture and robust flavor, this raw soup is not green for a change. Made with freshly made carrot juice, tahini, homemade almond milk, tomato, lemon juice, avocado, and zucchini, this soup can be a light meal or side dish. What makes this soup creamy is the avocado, tahini, and homemade almond milk. Click here to make the almond milk, but consider omitting the dates, maple syrup, or vanilla extract that the recipe calls for. You don’t want those maple and vanilla flavors mixing with the other spices and ingredients in this soup.

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The mighty avocado is more than an ingredient that restaurants charge extra for. It is a tropical fruit that exhibits an impressive nutrition profile. It is naturally rich in vitamins, minerals, antioxidants, and healthy fats that help to keep the body healthy and strong. That probably isn’t news to you if you aren’t a stranger to guacamole, chocolate avocado pudding, or avocado toast. 

What you may not realize is that avocados benefit the skin, whether you eat them or apply them topically. Because they contain a lot of antioxidants and vitamin E, avocados are great for people with sensitive skin. In this article, we’ll detail a few skin benefits of avocados and why they are common ingredients in skin care products.

Avocado Oil And Avocado Extract In Skin Care

Avocado oil and avocado extract are not the same. Both are derived from the avocado fruit, but the oil is pressed from dried avocado pulp, which contains the fruit’s skin and pit. Avocado extract tends to be derived from the fruit and leaves of the avocado tree. The fruit’s extract is a concentrated liquid that has been the focus of many recent studies for its therapeutic benefits in medical settings. 

Although both avocado oil and avocado extract have their place in skin care products, avocado oil is used more commonly. It is naturally rich in monounsaturated fatty acids, including oleic acid, and vitamins A, C, and E. Due to the oil’s high fat content, it is very useful in skin care products intended for dry or chapped skin. Continue reading to learn more about the skin benefits of avocado oil and extract.

Rich In Antioxidants

According to several studies, the avocado fruit, the oil, and the extract contain a lot of antioxidants, especially polyphenols and carotenoids. These antioxidant compounds work to protect the skin from damage caused by free radicals, which commonly form after exposure to UV rays, pollution, and environmental aggressors. The accumulation of free radicals on the skin can damage the DNA of skin cells, which contributes to premature signs of aging. Neutralizing these free radicals can protect the skin and keep it healthy. 

Avocado oil is commonly used in facial cleansers and eye serums for this reason. When combined with other ingredients, such as olive oil or sweet almond oil, it can help remove dirt, oil, and other impurities without stripping the skin of its natural barrier. Avocado oil also provides long-lasting moisture, which is especially beneficial for people with dry skin. 

A Powerful Moisturizer

As we were just saying, avocado oil is an excellent ingredient that keeps the skin moisturized. The oil contains about 62% lipids, most of which are monounsaturated and polyunsaturated fats. Studies confirm that avocado oil can easily penetrate the skin’s moisture barrier more effectively than other plant oils. That makes avocado oil great for people with dry or flaky skin. You may see avocado oil or extract in moisturizers or hydrating masks for this reason. These creams and masks may help minimize water loss, creating more supple, hydrated skin. These tend to be great for all skin types, but always do a patch test on your arm to see if you develop a reaction. 

Offers Soothing Benefits

If you have sensitive skin, inflammation may be a daily occurrence, whether you are aware of it or not. Inflammation is one of the skin’s responses to irritants, including pollution, extreme temperatures, or harsh ingredients. Eczema, for example, is an inflammatory skin condition. Avocado oil may help soothe the appearance of irritated skin. It offers moisturizing properties that may help soften parched or callused skin. Apply a generous amount of avocado oil to dry feet or hands before bed, and then wear socks and gloves. That will prevent the oil from staining sheets while locking in moisture for softer skin in the morning.

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If you are familiar with our recipes, you know that we love chocolate avocado pudding. It is a wonderfully healthy and filling dessert or snack that provides lots of healthy fats, vitamins, minerals, antioxidants, and more. With this recipe, we’ve basically taken our beloved chocolate avocado pudding and transformed it into decadent truffles. Should you feel so inclined, you can elevate these truffles by rolling them in pulsed raw pistachios. Alternatively, you can dust the truffles with raw cacao powder or desiccated coconut flakes. 

Unlike other energy balls or truffles, you’ll have to place the blended mixture in the freezer prior to forming the mixture into balls. The reason for this is because the avocados make it very creamy. It becomes difficult to form truffles easily if the mixture is room temperature. Once you form the truffles, place them in the freezer or fridge to harden a little more. Enjoying them cold is the only way! 

Although these chocolate avocado truffles may not have the sugar content of a gingerbread house, they offer pleasant sweetness. The texture is very similar to chocolate ganache, making them very creamy and dreamy. That is why we recommended rolling them in pulsed pistachios if you enjoy a little texture. Make no mistake about it, though, these truffles are delicious as is and we hope you like them as much as we do.

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