Just four simple ingredients and a simple method required to make this luxurious and refreshing apricot sorbet. Because it is a no-churn sorbet, an ice cream maker is not required for this recipe. You just need a food processor, a freezer-safe container, and a desire to enjoy a subtly sweet and tart sorbet. We love this sorbet because it is creamy, sweet, tart, refreshing, and made with simple methods.

Apricots are stone fruits that are in season during summer. They are low in calories and have a diverse nutritional profile. They contain vitamins, A, C & E, potassium, fiber, and powerful carotenoids, including zeaxanthin, beta-carotene, and lutein. Apricots also other flavonoids that may help the body fight off illnesses, including type 2 diabetes and heart disease. The primary flavonoids in apricots are catechins, chlorogenic acids, and quercetin. Working to neutralize free radicals and oxidative stress, these flavonoids may help reduce the risk of chronic illnesses and obesity. Do not peel your apricots because the peel boasts large quantities of fiber and other nutrients. Just make sure that you discard the pit (a.k.a. the stone), as that is inedible.

The best way to ensure that this sorbet has a great texture is to freeze the apricots ahead of blending them with the other ingredients. Just make sure to separate the slices to avoid them freezing in giant clumps. You can do this by laying them flat on a parchment paper-lined plate or baking tray. Once they are frozen, you can use them immediately to make the sorbet, or you can store them in a freezer bag or airtight container in the freezer until you are ready.

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If you want to sneak more vegetables into your diet, smoothies and popsicles (believe it or not) are two of the best ways to do so. That is especially true if you have children and want to sneakily get them to enjoy more vegetables. These popsicles are more like smoothie pops because you blend the ingredients together prior to pouring the mixture into popsicle molds. In doing so, you completely disguise the carrots amongst the blended orange flesh, fresh orange juice, and agave nectar. You and your child(ren) will not even notice the carrot in this recipe!

As a general rule of thumb, most things that make a smoothie delicious also make for a great popsicle. That could be green smoothie popsicles or these orange carrot popsicles. Not only are carrots rich in beta-carotene, but they also have a naturally sweet flavor, so your taste buds won’t be shocked by any pure carrot flavor. It’s not like you’re taking a big snap of a carrot after enjoying wings or anything like that! Although, if you are familiar with eating carrots, you know that beneath the subtle woody flavor is a natural sweetness. If you feel more adventurous once you finish cleansing, add some steamed beets or boiled sweet potatoes to this recipe!

For popsicle molds, we love environmentally-friendly silicone molds, especially since the popsicles come out of them so easily. You can also use quick freeze molds, which do come at a higher price point because they have quick-freezing technology that will freeze popsicles in minutes. Finally, if you want a popsicle for on-the-go purposes, you can get single-use plastic push pops. These are great for serving kids. Don’t have popsicle molds? No problem! You can use muffin tins, shot glasses, ice cube trays, or yogurt containers!

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It’s never a bad idea to eat your vegetables, especially if they are of the cruciferous variety. This large family of nutrient-dense vegetables is known for their crunchy, slightly bitter nature. Broccoli is probably the most famous cruciferous family member, but the rest of the veggies in the family are well-regarded for their health benefits. 

What Are Cruciferous Vegetables?

Belonging to the genus Brassica, cruciferous vegetables get their name from their four-petaled flowers, which resemble a crucifix, or cross. Their rich colors indicate that they are chock-full of nutrients. Researchers note that the deeper the color of a fruit or vegetable, the more nutrient-dense it is. For example, spinach has a richer nutritional profile than iceberg lettuce. The list of notable cruciferous vegetables includes:

• Broccoli
• Kale
• Turnips
• Cauliflower
• Arugula
• Brussels sprouts
• Chard
• Cabbage
• Bok choy
• Watercress
• Collard greens
• Horseradish 
• Kohlrabi
• Mustard greens

Health Benefits

Thanks to their unique combination of essential nutrients and unique plant compounds, cruciferous vegetables offer a range of health benefits. Most of them contain sulforaphane and indole-3-carbinol (I3C), both of which have been extensively studied for their health properties. For example, those compounds may help reduce the risk of chronic diseases and support cellular health, among other benefits. Continue reading to learn how cruciferous vegetables benefit your overall health. 

They Provide Lots Of Folate

Vitamin B9, or folate, is an essential nutrient required for the formation of red blood cells and DNA. It is especially important for pregnant people, as it can help reduce the risk of birth defects. That is why you commonly see its synthetic form (folic acid) in prenatal vitamins. Because folate moves through your system at a quick rate, health experts encourage you to consume it regularly. Ideally, adults and children over the age of four should consume 400 micrograms (mcg) of folate per day. Broccoli, turnip greens, and Brussels sprouts are especially rich in this nutrient. 

They May Benefit Gut Health

Research shows that only 9% of women and 5% of men consume the recommended daily intake (RDI) of fiber. Incorporating more cruciferous vegetables into your diet may help you meet your daily needs. Cruciferous veggies contain both soluble and insoluble fiber, both of which feed the beneficial bacteria that inhabit the gut. In doing so, you increase diversity in the gut microbiome, which may enhance digestive function and immune function. 

They May Reduce Cancer Risk

Sulforaphane is a compound that benefits the body in numerous ways, one of which is playing a role in cancer protection. How does it do that? Well, it works to inhibit the growth of cancer cells. I3C is another compound found in cruciferous vegetables that has been shown to activate tumor suppressor genes, which may help prevent tumor growth. Additionally, a number of studies suggest that the glucosinolates in cruciferous vegetables may reduce the risk of breast, pancreatic, lung, bladder, colon, and prostate cancers. These veggies may also help to counteract cancer-causing nitrosamines and polycyclic aromatic hydrocarbons, which are found in barbecued, charred, or cured fish or meats. 

They May Boost Brain Health

Pass the broccoli, the Brussels, the cabbage, kale, and more if you want to stay mentally sharp as you age. Research shows that cruciferous vegetables contain valuable compounds including I3C and diindolylmethane, which offer antioxidant and anti-inflammatory properties that may protect the brain. Most cruciferous vegetables also contain vitamin E, vitamin K, and beta-carotene, all of which fight free radicals and oxidative stress, which may contribute to cognitive decline. Vitamin E safeguards your cells, including brain cells, which may help delay brain aging. Vitamin K has been shown to boost memory, while beta-carotene may slow cognitive decline. 

They May Improve Heart Health

According to several studies, eating more cruciferous vegetables may lower your risk of death from heart disease. Researchers note that the heart-protective effects may come from the isothiocyanate compounds that reduce oxidative stress and inflammation. The sulforaphane in cruciferous vegetables has demonstrated an ability to reduce LDL or “bad” cholesterol. A small study that included nine participants found that supplementing with sulforaphane led to a 12% reduction in LDL cholesterol after just six weeks, and a 24% reduction after 12 weeks.

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Here we go again with the creativity! This isn’t a plane Jane pesto, people. We have to change it up and keep you on your toes so that your taste buds remain interested in raw vegan foods. Varying your ingredients and straying from the well-traveled path is a great way to enjoy new flavors and reap the benefits of different plant compounds. Because we live in a society that regularly wastes edible parts of fruits and vegetables, we wanted to provide a unique way to use celery leaves, which most people discard without hesitation.

Next time you have a bunch of celery with beautiful leaves, turn those leaves into a pesto. While you can incorporate them into salads, it is much easier and quicker to transform them into a pesto sauce. From a nutritional standpoint, celery leaves are rich in the following vitamins and minerals:

• Vitamin A
• Vitamin C
• Vitamin K
• Calcium
• Magnesium
• Potassium
• Fiber
• Beta-carotene

Celery leaves may help enhance immune function due to the presence of vitamins A and C. Both of these vitamins work to protect the body against infections, while simultaneously enhancing skin health. The calcium and magnesium in celery leaves are essential for maintaining strong bones and reducing the risk of osteoporosis. Because celery leaves contain antioxidants and chlorophyll, they aids the body’s natural detoxification processes. In fact, they may aid the body with toxin elimination.

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When you think of a crisp, freshly made juice, fennel is probably not the first ingredient that tops the ingredient list. Most people think of freshly squeezed orange juice or carrot, apple, beet juice. There are countless recipes, many of which are in our Smoothies and Juices recipe section, but we wanted to stray from the path well-traveled today and offer something new. This is a fantastic green juice recipe that has a mild anise flavor with the zing of fresh lemon and ginger, while the apple provides a lovely sweetness.

As a whole, this juice may help combat inflammation in the body. Fennel is naturally rich in valuable plant compounds, including quercetin, limonene, and chlorogenic acid, to name a few. Various studies indicate that that a diet rich in plant compounds such as these can help reduce the risk of chronic health conditions, including obesity, heart disease, and type 2 diabetes. Because fennel contains beta-carotene (another beneficial compound) and vitamin C, it may support collagen production and tissue repair. These two processes help maintain healthy looking skin, as well as mucus membranes that protect the respiratory tract.

While we could go on about the health benefits of fennel, it isn’t the only ingredient in this juice. You’ll thank us for that once you drink it! Green apples offer pectin, which has demonstrated an ability to lower LDL (bad) cholesterol levels. They also have a crisp flavor when compared to Red Delicious or Fuji apples. Lemon is packed with vitamin C and helps promote alkalinity within the body. Consider using a Meyer lemon for a sweetly tart flavor. Finally, ginger adds a lovely kick with numerous antioxidant and anti-inflammatory compounds. This is a juice you’ll grow to love; we’re certain of it!

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Take a break from the marshmallow-topped sweet potatoes this holiday season and try this comforting recipe! This dish will take you back to a good memory, even if you have never eaten it before. It’s just that good! The creamy sweet potatoes pair beautifully with the earthy walnuts, making this a comforting side dish with notes of sophistication. While it may not have you extending your pinky as you sip tea, it will be a big hit at your dinner table. It just adds a little extra deliciousness to your spread!

Sweet potatoes and walnuts go together like peanut butter and jelly. Crunchy walnuts add the perfect textural contrast to luxuriously creamy sweet potatoes. Although sweet potato recipes are more popular doing fall, they are a year-round produce item. Enjoy them whenever you can! Besides their addictive flavor, sweet potatoes are really good for you. They are naturally rich in many vitamins and minerals that contribute to overall health. Specifically, sweet potatoes exhibit the following health benefits:

• They contain sporamins, which are unique proteins that account for over 80% of their total protein content. Researchers note that these proteins exhibit antioxidant properties, which may help protect your cells.
• Like other plant-based foods, sweet potatoes contain a number of plant compounds that may protect the body in one way or another. Sweet potatoes contain a lot of beta-carotene, which is a carotenoid that the body converts to vitamin A. By adding fat to the meal (walnuts in the case of this recipe), you can increase the absorption of this compound.
• Finally, researchers note that the dietary fiber in sweet potatoes can help benefit the gut. One study found that the fiber in sweet potatoes acts as a prebiotic, stimulating the growth of healthy gut bacteria. That helps improve both digestion and immune function!

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Get ready to take your raw vegan diet to the next level with these homemade pumpkin rosemary crackers. They are savory, 100% raw vegan, and entirely gluten-free. They are nutrient-dense and satisfy your craving for salty snack, whether you are cleansing or not. Unlike most flax crackers, these are not dense; rather, they are quite light and crunchy. The level of crunchiness will depend on how long you keep them in the dehydrator. The thickness of the paste you smear on the dehydrator sheets will also dictate how long you have to dehydrate them.

Fall is pumpkin season, so we love to incorporate raw pumpkin whenever we get the chance. In addition to providing a warming flavor, pumpkin offers a lot of beta-carotene, vitamin C, fiber, and other antioxidants. Two of the antioxidants in pumpkin, zeaxanthin and lutein, work to encourage healthier eyesight. If you do not have pumpkin, you can replace it with butternut squash, as it has a similar flavor, nutritional content, and texture.

Regarding the spices, this recipe calls for rosemary and thyme, which go great with the other ingredients. You can, however, use dill, basil, parsley, cilantro, or other Italian seasonings if you have those on hand. Make things easy for yourself, not more difficult. Lastly, this recipe does take some time to dehydrate (about 20 hours to be exact). Just make sure that you flip the flax mixture once about four to six hours into dehydrating to get an evenly crisp cracker.

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Root vegetables have been enjoyed by many cultures for hundreds, even thousands, of years. These vegetables are defined as edible plants that grow underground. Popular root vegetables include turnips, beets, potatoes, carrots, and ginger, among many others. Each vegetable comes with a distinct set of nutrients and health benefits, some of which we’ll explore in this article. Continue reading to learn about some healthy root vegetables to enjoy this fall and winter. 

Radishes

Radishes have a peppery flavor, which comes from the sulfur-containing compounds, isothiocyanates. These compounds exhibit anti-inflammatory and antioxidant effects in the body. Radishes are also rich in vitamin C, which encourages optimal immune function and aids collagen synthesis. Additionally, radishes provide coenzyme Q10 (CoQ10), anthocyanins, and phenolic acids, all of which aim to protect the cells in the body. 

Ginger

Ginger is a flowering plant from China and is closely related to turmeric, another root vegetable. It contains gingerol, the primary antioxidant to which researchers attribute many of ginger’s health benefits. One study involved 1,278 pregnant women, and study authors noted that ginger was effective at reducing morning sickness and nausea. Other studies have found ginger to be effective at reducing pain and inflammation. 

Beets

Beets may be one of the most nutritious root vegetables available. They are naturally rich in folate, fiber, manganese, and nitrates, which help dilate blood vessels, potentially lowering blood pressure levels. According to research, consuming beets may help improve exercise performance and increase blood flow to the brain. Take advantage of these benefits by roasting, steaming, juicing, pickling, or boiling these blood red vegetables. 

Rutabaga

This root vegetable is not in your average grocery store. It isn’t the most attractive vegetable, but it does offer lots of fiber, vitamin C, potassium, and several B vitamins, including thiamin and niacin. These B vitamins are necessary for energy metabolism, cellular function, and growth. One cup of mashed rutabaga, which can serve as a potato substitute, satisfies nearly 50% of the recommended daily intake (RDI) of vitamin C. 

Carrots

Carrots are packed with provitamin A carotenoids, including beta-carotene, which converts to vitamin A in the body. Beta-carotene colors carrots and is largely responsible for their many health benefits. Carrots also contain vitamin K, vitamin B6, and potassium, which is a mineral necessary for blood pressure regulation. Because of the impressive amount of antioxidants, carrot intake has been linked to numerous health benefits, the primary of which is a reduced risk of multiple cancers, including pancreatic, leukemia, breast, and prostate. 

Onions

It would be hard for many recipes delicious without the addition of onion. They provide integral flavor and offer an impressive nutritional profile to boot. Onions are particularly rich in fiber, vitamin C, and antioxidants. Research shows that including onions in you daily diet may significantly reduce blood sugar levels, specifically in people with diabetes. Other research indicates that onions offer potent anticancer properties. Some observational studies note that a higher intake of onions may reduce the risk of common types of cancer.

Purple Potatoes

Unlike yams, which are naturally rich in beta-carotene, purple potatoes contain anthocyanins, which are plant pigments that give the potatoes their signature color and health benefits. Anthocyanins exhibit antioxidant and anti-inflammatory properties. According to researchers, a diet rich in anthocyanin-rich foods, such as purple potatoes and blueberries, is especially beneficial for heart health. One study found that consuming 200 grams of cooked purple potato per day for two weeks improved arterial stiffness. Arterial stiffness increases the risk of heart attack and dementia. Purple potatoes may help enhance arterial health with their antioxidant and anti-inflammatory properties. 

Celeriac

This root vegetable may be the ugliest one on this list, but don’t let the appearance steer you away. Celeriac belongs to the same plant family as parsley and celery and even tastes like celery. It provides lots of vitamin C, fiber, and potassium. Because of its low carbohydrate content, celeriac makes a great lower-carb swap for other potatoes and root vegetables. Additionally, this unique root vegetable offers a variety of antioxidants, including flavonoids like apigenin and luteolin, which exhibit cellular-protective properties.

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Did you ever think of putting coffee grounds on your skin? Did you have the same thought about oats? If you did, then you clicked on the right article! This homemade face and body scrub is incredibly easy to make and helps nourish the skin. Learning about the different uses of ingredients, especially foods, can open your world to exciting possibilities. Plus, there are many benefits to scrubbing different foods on the skin. 

Is Coffee Good For Your Skin?

In short, yes, or it is possible that caffeine encourages healthier skin. A 2013 study found that caffeic acid, an antioxidant in coffee, may enhance collagen production, which works to reduce signs of aging. A separate study from 2015 found a link between drinking coffee and reduced signs of “photoaging.” In the case of the study, photoaging referred to pigmented spots and wrinkles. 

There is one caveat about coffee and cosmetics. Most coffee-related research focuses on drinking coffee or using cosmetic products that contain caffeine. Most studies do not focus on coffee scrubs, so it is difficult to generalize the results of these studies in relation to the coffee scrub in this article. That said, there is likely no harm in using a coffee scrub on your body. Much like other exfoliants, coffee scrubs can help:

• Unclog pores
• Slough away dead skin cells
• Temporarily reduce the appearance of cellulite
• Brighten skin

Are Oats Good For The Skin?

Much like coffee, oats are best known for their culinary uses. Oats have been a cultivated food source for humans for over 3,000 years. Some researchers note that the oldest cultivated oat grains date back to the early Bronze Age. Despite the mass consumption of oats, people have used them for a variety of cosmetic purposes, including natural skin cleansers. One of the primary benefits of oats is that they help to hydrate and nourish dry skin. Many studies show that skin care products containing oatmeal can reduce skin dryness and associated symptoms, such as itching, flaking, or tightness. In addition to keeping the skin well-hydrated, oats also help to balance the skin’s pH. Oats are essentially a pH buffer, helping your skin maintain a healthy pH of around 5.0.

Does Avocado Oil Encourage Healthier Skin?

Avocado is naturally rich in vitamin E, potassium, and lecithin, all of which work to nourish and moisturize the skin. The skin’s outermost layer, the epidermis, can easily absorb these nutrients, which can encourage the formation of healthy, new skin. The antioxidants in avocado oil may help to repair damaged skin or soothe irritated skin and redness. That makes avocado oil a helpful ingredient for people with psoriasis or eczema. Finally, some studies have suggested that avocado oil may help ease the symptoms of sunburn. A 2011 review of studies found that the vitamin E, protein, essential fatty acids, and beta-carotene in avocado oil help soothe the skin and encourage healing. 

DIY Face And Body Scrub

Ingredients For Coffee Infused Oil:

• 1 cup avocado oil
• 1/2 cup coffee grounds

Ingredients For Scrub:

• 8 tablespoons coffee grounds
• 4 tablespoons oats
• 4 tablespoons coffee infused oil
• 20 drops vanilla essential oil

Instructions:

• To make the coffee infused oil, put the coffee grounds into a glass jar and pour the avocado oil into the jar. Screw the lid on and let it sit in the sun for a few weeks, shaking every so often. 
• After a few weeks, strain the oil through a cheesecloth and save the strained oil to make the scrub. 
• Add the coffee grounds and oatmeal to a blender or food processor and blend until you get a fine powder. 
• Pour in the blended mixture into a bowl and then add in the coffee infused oil and essential oil. Mix well until you achieve an even consistency. 
• To use, mix this scrub with a little water and spread over your face and body. Rinse with lukewarm water and then finish your skin care routine.

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Let us introduce you to one of our finest fall elixirs: our zesty homemade carrot orange juice. Each sip is filled with the sun-kissed, sweetly tart oranges, sweet and crunchy carrots, crisp apples, and a zing of ginger root. This is not just a flavorful juice; rather, it is a helpful beverage that may help boost immune function and promote decongestion.

Carrots contain a lot of beta-carotene, which the body converts into vitamin A—an essential nutrient for immune function. Some refer to oranges as the citrus champions, and for good reason! They contain a lot of vitamin C, which gives your immune system a helping hand. The apple adds a touch of sweetness, while the ginger kicks it up a notch with its spicy warmth. Ginger is known for its anti-inflammatory and antioxidant properties.

Now, let’s talk about congestion, which is why you are all here. It is exhausting to be congested. You blow and blow, and yet you can never seem to clear your sinuses. This juice is like a warm hug for your sinuses. The vitamin C from the oranges works to thin mucus, while ginger acts as a natural decongestant, helping to open up those airways to help you breathe more easily. Plus, this juice aids your hydration efforts, which is integral to help get over congestion or sinus colds.

Sip on this vibrant concoction and allow the flavors to dance on your taste buds while your sinuses get the relief they crave. Who knew that a glass of juice could be both a delicious treat and a powerful decongestant? Cheers to health, people!

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