A vibrant beet berry smoothie with orange and homemade almond milk is a nourishing fusion of earthy vitality and naturally sweet, sun-ripened fruits. Beets have a raw, somewhat grounding essence, which pairs beautifully with the bright, tangy notes of the raspberries and orange. As always, banana brings a smooth, mellow sweetness that ties everything together, and makes for a creamy consistency. With unsweetened, homemade almond milk as the base, the texture of this smoothie is light yet satisfying, clean on the palate and slightly earthy up front, but it finishes with a refreshing citrus-berry twist.

This smoothie isn’t just something you you call “healthy,” rather; it has real benefits for your entire body. Beets are naturally rich in nitrates, which the body converts into nitric oxide, a compound that helps relax and widen blood vessels. This ultimately improves circulation and helps lower blood pressure within hours, according to some studies. That same mechanism can also improve the delivery of oxygen throughout the body, helping your muscles use less oxygen during activity. Researchers encourage people to consume beets to help enhance endurance and stamina. Raspberries bring lot fiber to the party (around 8 grams per cup), in addition to antioxidants like anthocyanins and vitamin C. These compounds work to reduce oxidative stress and support metabolic and brain health.

Those are the standout ingredients, but we cannot forget about the supporting cast working behind the scenes to encourage total wellness. Like raspberries, orange provides vitamin C, which plays a direct role in immune function and collagen production for skin health. Bananas offer potassium, an essential electrolyte that works to regulate fluid balance, nerve signals, and muscle contractions. This smoothie isn’t just a refreshing breakfast option; rather it is a true health bomb!

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Beets don’t always get the spotlight – but they should! This deep red root is loaded with some seriously underrated benefits:

Supports blood flow & circulation
Beets are rich in natural nitrates, which help open up blood vessels and improve circulation – great for heart health and overall energy.

Natural energy booster
Those same nitrates can help your body use oxygen more efficiently, which may improve endurance and stamina (without caffeine).

Brain support you didn’t expect
Better blood flow = better oxygen to the brain, which may support focus and cognitive function over time.

Liver support & detoxification
Beets contain betalains, compounds that help support the body’s natural detox processes – especially in the liver.

Helps fight inflammation
Their powerful antioxidants may help reduce inflammation, which is linked to many chronic issues.

Supports digestion
High in fiber, beets help keep things moving and support a healthy gut.

Bonus: That rich red color isn’t just for looks – it’s a sign of potent plant compounds working behind the scenes. Don’t underestimate beets – juice them, shred them into salads, or blend them into smoothies and feel the difference

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With the price of eggs these days, you may not even be thinking about buying some to dye for Easter. Well, we hope that isn’t the case because having a basket full of colorful Easter eggs is a fun arts and crafts activity for the whole family. Easter doesn’t have to be another holiday that promotes overindulgence! You can eliminate a good portion of sugary treats, food dyes, and artificial ingredients this year. 

Why Are Eggs Associated With Easter?

Quite frankly, you may be wondering what eggs have to do with Easter in the first place. No, bunnies do not lay eggs, nor do they deliver them to secret places in your house. Throughout history, people have given each other eggs at spring festivals to celebrate the start of the new season. An egg represents new life and rebirth, and the theory is that this ancient custom made its way into Easter celebrations.

During medieval times, for example, one could not eat eggs during Lent, the 40-day period before Easter. On Easter Sunday, indulging in an egg was a true treat! That was especially true for people who could not afford to buy meat. Historians note that eggs were given to the church on Good Friday as offerings. It was only in the late 1200s that eggs were decorated with colors and gold leaf and given to Edward I’s household. 

Are Naturally-Dyed Eggs Too Extreme?

Eggs, aside from the higher cost this Easter, are not the issue we are concerned with. We take issue with giving children an unlimited supply of plastic eggs filled with candy. Giving kids copious amounts of junk food at Easter and other holidays sets an unhealthy precedent. They do not need to associate holidays with unhealthy foods. There are better ways to develop healthier habits for life!

An occasional indulgence is perfectly fine, and you should not deprive yourself, or the little ones, of those treats. The point we are trying to make is that kids may receive these indulgences a little too often. From birthdays and Valentine’s Day to Easter, Halloween, and beyond, there are plenty of opportunities for kids to indulge in sweets. Celebration does not always have to equate to unhealthy, overly sweet treats. 

How To Dye Easter Eggs Without Synthetic Colors

The color tablets that people use to dye easter eggs contain harmful dyes, which may negatively affect certain children. In fact, the Food and Drug Administration (FDA) recently banned certain red food dyes, but synthetic colors are still permitted in food. Nobody eats the colorful shells of Easter eggs, but egg shells are permeable. With food sensitivities on the rise, it’s worth considering natural dyes for coloring eggs. 

DIY Natural Egg Dye Tutorial

Equipment:

• Large pot (for boiling eggs)
• Small pot with lid (one for each color you use)
• Strainer
• Paper towels (or old rags)

Materials:

• 1 cup red onion skins
• 1 cup yellow onion skins
• 2 cups purple cabbage
• 2 cups spinach
• 2 cups blueberries
• 1/4 cup turmeric
• 2 cups beets, chopped
• 2 cups grape juice
• 2 tablespoons vinegar (per color used)
• White eggs

Instructions:

• For each color you decide to use, you will need one to two cups of plant material for every two cups of water. Use two cups for a deeper, more vibrant color. Because turmeric is dried, you will only need 1/4 cup of water to make the yellow turmeric dye. 
• Add one to two cups of one fruit or vegetable of choice, along with two cups of water, to a saucepan and bring to a boil. Reduce the heat and simmer with the lid on for 20-30 minutes.
• You can add the raw eggs and vinegar with simmering fruit/vegetable, but make sure that you reduce the simmer time to 15 minutes, or else you will overcook the eggs. 
• Let the liquid cool to room temperature before straining the fruit/vegetable. Make sure to compost the fruit or vegetable to reduce food waste, but squeeze as much liquid out of the plants as possible before doing so. 
• If you boil the eggs with the dye liquid, remove the eggs from the liquid once cooled. 
• Place un-dyed hard boiled eggs into the natural dye liquid and add two tablespoons of vinegar. Allow them to soak for several hours or overnight in the fridge. 
• Remove eggs from the dye liquid after soaking and pat dry. Rub the shell with a small amount of oil to make them shiny.

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Any “beauty drink” worth its salt contains collagen, or at least ingredients that support collagen production. No single beverage is going to magically minimize the appearance of crow’s feet, fine lines, and wrinkles, but there are ingredients that can help. As you enter your 30s, 40s, and beyond, collagen levels start to decline, which makes skin damage more noticeable. Eating foods that aid collagen production can help improve skin elasticity, which ultimately helps reduce early signs of aging.

In order to make a beauty smoothie, you need ingredients that promote healthier skin. The good news is that this smoothie contains beets, oranges, strawberries, and mint, all of which contain beneficial antioxidant compounds, nitrates, and carotenoids. These ingredients are also considered beneficial for fighting signs of aging, such as fine lines and wrinkles. Beets are also great for improving circulation and vascular health. The natural nitrates convert to nitric oxide in the body, relaxing and widening blood vessels, a process known as vasodilation. That ultimately improves blood flow, reduces blood pressure, and enhances oxygen delivery to muscles.

Strawberries are rich in antioxidants, such as vitamin A and vitamin C, which work to improve skin properties. These antioxidants facilitate sebum production, enhance hydration, improve elasticity, and reduce skin discoloration. Lastly, mint is well-known for its antibacterial and anti-inflammatory properties. That makes it potentially beneficial for acne and acne scarring. It is possible for skin to unclog pores, which are contributing factors to acne.

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Your heart beats over 100,000 times a day for you! But processed food, excess salt, sugar, stress, and no movement make its job harder than it should be. The good news? Your heart responds quickly when you support it. Leafy greens. Berries. Beans. Oats. Garlic. Beets. Real food. Daily movement. You don’t need perfection – you need consistency. Treat your heart right today, and it will take care of you for years to come.

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When you want to be healthy and consume a lot of different fruits and vegetables in one meal, turn to old faithful: the reliable smoothie. You can create beautiful and harmonious flavors by blending different fruits and vegetables together. Sometimes, the smoothie can be sneakily healthy. How is that possible? You add fruits that are packed with antioxidants and vital nutrients to complement the vitamins and minerals in leafy greens.

The smoothie is green because it contains spinach. Like any other leafy green, spinach controls the color of the smoothie. Similarly, beets turn a smoothie red and blueberries turn a smoothie blue. The dark pigments, which are antioxidant compounds that benefit cellular health, in these ingredients are to blame. To blame or to thank? We will let you be the judge of that.

This green smoothie contains bananas, pineapple, and grapefruit. Before you add the banana and pineapple to the blender, you’ll want to peel them and roughly dice them. Scatter them across a baking sheet lined with parchment paper and place in the freezer overnight. Make sure that the fruit pieces are in a single layer to avoid clumping. If you do not want to freeze the fruit, you can use fresh fruit and add ice until the smoothie reaches your desired consistency.

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It’s officially winter, people! Just because the weather is colder and the decorative lights adorn houses, that doesn’t mean that fresh produce takes a backseat to comfort foods. In fact, the colder months actually bring some of the most nutrient-dense fruits and vegetables of the year. Winter produce is typically hearty, flavorful, and especially good for supporting the body when daylight is short and colds and flus are circulating. Consider this article a tour of some of the best seasonal winter produce; plus, your body will thank you for eating them.

Citrus Fruits (Oranges, Grapefruits, Lemons)

Think of winter as citrus season, and that’s no accident. It’s exactly when you need them most, as they are naturally rich in vitamin C, which supports immune function and helps the body absorb iron from plant-based foods. Vitamin C also works to enhance collagen production, which your skin desperately needs during dry winter weather. Citrus fruits also contain antioxidants that work to protect cells from damaging free radicals. Plus, their bright, fresh flavor is a mood booster during those gray winter days.

Kale

Kale is one of those leafy greens that thrives in cold weather, and frost actually makes it taste slightly sweeter. That’s true for a lot of other root vegetables, such as parsnips and sweet potatoes, as well. The light snow cover somehow makes them a little sweeter! Kale is rich in vitamins A, C, and K, all of which aid immune function, bone health, and vision. It also contains compounds that support heart health and help reduce inflammation. For such a tough-looking green, it’s surprisingly nutrient-dense. Just make sure to remove the thick, fibrous stems before you enjoy, as they can taste quite bitter.

Brussels Sprouts

Once unfairly hated, Brussels sprouts are now a winter favorite, and you can commonly see them on restaurant menus. These little green bulbs are rich in fiber, which helps keep you regular and may promote better heart health. The vitamin C in Brussels sprouts support immunity, but it also helps protect cells and may support long-term health.

Sweet Potatoes

A classic winter staple, sweet potatoes are filling, comforting, and quite versatile. They contain a lot of beta-carotene, which the body converts into vitamin A to support vision and immune health. Sweet potatoes also provide complex carbohydrates for steady energy, in addition to fiber that helps keep you full and supports gut health.

Carrots

It’s hard to think of carrots as a winter produce item, considering that you can buy them throughout the year. They are especially tasty during winter and just like sweet potatoes, carrots are rich in beta-carotene, which supports eye health and immune function. They also contain antioxidants and fiber, making them good for both overall health and digestion.

Beets

Beets are a cold-weather root vegetable with a vibrant crimson color and bold, earthy flavor. Beets contain nitrates that help to encourage healthy blood flow and heart function. They’re also a source of folate, which is integral for cell growth and healthy fetal development, and they contain antioxidants that help reduce inflammation.

Winter Squash (Butternut, Acorn, Kabocha)

As the name suggests, these squash varieties are freshest during winter, although they show up during mid-to-late fall. Winter squash are built for the season, as they have thick skin, long shelf life, and tons of nutrients. Most of them have a rich, orange flesh, meaning they are naturally rich in beta-carotene, but they also contain vitamins A and C, which encourage immune and skin health. They also provide potassium, which helps to naturally lower sodium levels in the body, a process that may lower blood pressure levels. Their natural sweetness makes them perfect for cozy winter meals, such as stews, soups, or roasted vegetable medleys.

Apples and Pears

Even though apples and pears are classic fall fruits, they are still going strong throughout winter. Both apples and pears are rich in fiber, especially in their skins, offering support to the digestive system and helping to keep blood sugar stable. They also contain antioxidants that support heart health and overall wellness.

Winter produce may not always look the most appealing, but it’s hearty, nutrient-dense, and exactly what the body needs during colder months. Plus, eating seasonally means better flavor, better nutrition, and often better prices. Even when it’s freezing outside, your plate can still be colorful, fresh, and full of health/life.

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A more perfect fall salad may not exist. Since we don’t want to offend anyone, we don’t want to officially make that claim, but trust us when we tell you that this salad is on another level of deliciousness. The beautiful orange persimmon and vibrant red beet slices are carefully layered around the plate and topped with pomegranates, mint leaves, walnuts, and an addictive vinaigrette. It’s a delicate and gorgeous salad that will make any table festive. Use it as a side dish or bring it to your holiday feast!

For the beets, it is paramount that you thinly shave them with a mandoline slicer. That will ensure even slices that are thin enough to eat raw. Nobody wants to eat raw beets that are thick, as they can be quite difficult to chew. When you hold one of these slices up to the light, you should be able to see through it. That’s how you know it will be easy to eat! Beets have been extensively studied for their ability to lower both systolic and diastolic blood pressure. This is likely due to the high concentration of nitrates that the body converts to nitric oxide, a molecule that dilates blood vessels and causes blood pressure to drop.

Persimmons are only available for a limited time during fall, so we like to make the most of them while they are in grocery stores. Persimmons are naturally rich in carotenoid antioxidants like beta-carotene, which the body converts to vitamin A, a nutrient that supports immune function, healthy skin, and eye health. The anti-inflammatory compounds in persimmons may help manage inflammation and lower the risk fo asthma, rheumatoid arthritis, and other conditions that stem from inflammation.

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There is something so satisfying about replacing an item you buy in the store with an even better homemade version. French fries, a loaf of bread, and these root veggie chips are just some examples of things you can make better, and healthier, than the ones you find in stores. Not only does it feel good to make your own chips, but it also means that you get to enjoy more nutrients. Researchers note that root vegetables help to boost serotonin (the feel good hormone) levels. Top off that crunchy goodness with a satisfying and luxurious spiced tahini sauce and you are ready to snack.

The hardest thing about this recipe is making sure that the chips are evenly sliced. That is why we encourage you to use a mandolin slicer on the 1/16-inch setting. You just have to be careful when you start slicing, as the mandolin blade is very sharp. Some mandolins come with protective devices that shield your fingers. If you just have the simple one with that feature, just mind your fingertips when you get close to the end of the potatoes and beets.

Regarding the root vegetables, you can choose ones that you enjoy, if you do not like the yam, white sweet potato, and beets in this recipe. Other great options include Yukon Gold potatoes, rutabaga, turnips, radishes, parsnips, or celery root. As long as these root vegetables are sliced uniformly thin, they will cook evenly. Some root vegetables may have a higher water content then others, so feel free to pat them dry prior to baking them.

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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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