People usually occupy one of two camps regarding cranberry sauce: they either love it or hate it. There isn’t a middle ground about this classic holiday condiment. An argument could be made that the people who do not like cranberry sauce have a distaste for the jelly stuff that comes in a can. Maybe they just have not tasted a condiment as delectable as this homemade cranberry sauce, which utilizes fresh cranberries.

As with anything homemade, you get to choose the ingredients. Because it is made with fresh ingredients, it has a much shorter shelf life than canned cranberry sauce. This sauce will keep fresh in an airtight container in the fridge for at least one week. You can also freeze it for up to three months. This paleo cranberry sauce is the perfect balance of sweetness, spice, and tartness. Some people want to know if they should enjoy this sauce warm or cold. You want to know the best way to enjoy it? The way you like it is the best way for you to enjoy this condiment. That rule applies to most culinary creations, if we’re being honest.

The great thing about fresh cranberries is that they contain a lot of insoluble fiber, which passes through your nearly intact. Cranberries also offer soluble fiber, lots of vitamin C, manganese, vitamin E, copper, and vitamin K1. They also happen to be rich in bioactive plant compounds, specifically flavonol polyphenols. Some of these compounds include quercetin, peonidin, ursolic acid, myricetin, and A-type proanthocyanidins. You can learn more about the health benefits of cranberries by clicking here. For now, let’s enjoy some cranberry sauce!

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There are only a handful of things that capture the essence of summer. A long beach day with the family, a day at the lake, a backyard barbecue, and, of course, biting into a juicy stone fruit. Be it a peach, nectarine, apricot, plum, pluot, or a cup of cherries, a stone fruit is nearly unmatched for summer fruits. Well, watermelon may top the list for some, but not for us!

A stone fruit, or a drupe, is a type of fruit that contains a large stone (pit) in the center. They belong to the Prunus genus family and usually have a thin skin with soft and juicy flesh. Unlike other fruits, stone fruits stop reopening right after being picked. That means that the stone fruit season is limited, but because of different ripening times, you can find stone fruit varieties throughout the year. Stone fruits provide a long list of vitamins, minerals, and antioxidants, and you can continue reading to learn more about them. 

Peaches

A true classic, the peach has been cultivated all over the world, dating all the way back to 6,000 BC. They exhibit a scrumptiously sweet flavor, are low in calories, and have a host of health benefits. Peaches are rich in carotenoids, which are plant pigments that give peaches their signature yellow color. Carotenoids exhibit anti-inflammatory effects and may help protect against certain eye diseases and cancers. Some research shows that people who eat carotenoid-rich diets have a lower risk of developing age-related macular degeneration. 

Apricots

These small, orange stone fruits are naturally rich in vitamins A, C, E, K, and several B vitamins. Fresh apricots are especially rich in beta-carotene, which is a carotenoid that the body converts into vitamin A. Apricots are particularly rich in this plant pigment, in addition to other plant compounds that help protect against oxidative stress. One study with 1,300 people suffering from gastrointestinal reflux disease (GERD) found that people who ate apricots daily experienced significantly fewer GERD symptoms compared to those who didn’t. Apricots may also improve digestion by accelerating the rate at which food moves through the digestive tract.

Lychee

The lychee fruit offers a distinct flavor and texture. The sweet and refreshing white flesh is protected by a sturdy, inedible pink skin. One cup of lychees fulfills 226% of the recommended daily intake (RDI) of vitamin C and 7% of the RDI of folate. Lychees are also rich in phosphorus, copper, potassium, and good amounts of riboflavin (vitamin B2). They also provide phenolic compounds, including epicatechin, rutin, caffeic acid, chlorogenic acid, and gallic acid, all of which exhibit powerful antioxidant effects. 

Plums

Plums, despite their size, pack an impressive nutritional punch. They are naturally rich in vitamins A, C, and K, and offer an assortment of phenolic compounds, including kaempferol and proanthocyanidins. Phenolic compounds work to protect your cells from damaging free radicals, which may help reduce your risk of neurodegenerative illnesses and heart disease. Prunes, which are dried plums, may help increase bone mineral density and relieve constipation. Think of prunes like concentrated doses of the nutrients you find in plums. 

Mangos

Didn’t think you’d see mangos on this list, did you? Most people don’t realize that mangos belong to the stone fruit family. They are naturally rich in several B vitamins, vitamin K, vitamin E, vitamin C, magnesium, copper, and potassium. Like other stone fruits, mangos offer a diverse mix of antioxidant compounds, including anthocyanins and carotenoids. Mangos are high-fiber fruits, so it helps promote healthy digestion. One study involved people with chronic constipation. Researchers observed that eating two cups of mango daily significantly improved stool consistency and frequency. 

Cherries

Last, but not certainly not least, we have cherries, which have a sweet and slightly tart flavor. Cherries are great sources of manganese, magnesium, copper, vitamins B6, C, and K, potassium, and lots of antioxidants, including procyanidins, anthocyanins, and flavonols. These antioxidants work to reduce inflammatory processes, potentially reducing your risk of some chronic diseases. A small one-month study found that people who consumed a little less than two cups of cherries per day significantly reduced inflammatory markers, including C-reactive protein (CRP) and interleukin 18 (IL-18). Other studies indicate that cherries may help improve sleep, reduce post-exercise muscle soreness, and regulate blood sugar and cholesterol levels.

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We’ll say it if nobody else will, “soup season is never over.” Sure, there are heartier soups and stews with ingredients that lend themselves to colder months, but you can enjoy soup year round. For example, you can enjoy a cold gazpacho in the summer or a creamy zucchini and potato soup in the winter. In the case of this recipe, it makes for a great appetizer or light entree. After cooking the ingredients, blend them together to make a velvety soup that seems to intensify in flavor with each spoonful you eat.

Unlike traditional mushroom soup recipes, this one calls for portobello mushrooms. Some would argue that they are the undisputed mushroom champs, but that is not a decision for us to make. Portobellos are mature cremini mushrooms that exhibit a more intense flavor profile and meatier texture. That’s why you commonly see them as burger patty replacements. They are naturally low in calories and offer 15 different vitamins, minerals, and antioxidant compounds. Some of these nutrients include selenium, copper, vitamin D, and B-vitamins.

Some of the phytonutrients in portobello mushrooms help to boost the immune system by charging up white blood cells. These mushrooms also contain antioxidants that may help reduce inflammation and and improve cardiovascular health. Now, is eating this soup going to make you the healthiest person alive? No, but it tastes great and can be a great addition to your healthy diet, especially if you are trying to watch your caloric intake.

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Most people know of the lotus flower, which sits beautifully atop pond water. To this day, the lotus flower symbolizes beauty and rebirth. It’s not often that people think about the lotus roots, which stretch deep into the mud of the ponds they grown in. The lotus root is not only edible and popular in Asian cuisine, but also a great source of various health properties. 

Similar to burdock root, lotus rhizomes contain antioxidants that help fight against free radicals and protect cells in the body. Studies have shown that compounds in lotus root may aid digestion, improve cardiovascular function, support brain health, and reduce inflammation. It exhibits a crunchy texture and nutty flavor, and you can incorporate it into salads, soups, and stir-fries. The nutritional profile of lotus root is almost as distinct as its appearance. For example, one raw lotus root provides:

• Calories: 85.1 
• Protein: 3 gram (g)
• Carbohydrates: 19.8 g
• Fat: 0.1 g
• Sodium: 46 milligrams (mg)
• Vitamin C: 56% of the daily value (DV)
• Vitamin B6: 18% of the DV
• Copper: 33% of the DV
• Riboflavin: 23% of the DV
  Thiamine: 17% of the DV
• Phosphorus: 9% of the DV
• Potassium: 14% of the DV
• Magnesium: 6% of the DV
• Manganese: 13% of the DV

Boosts Brain Function

Lotus root, along with sunflower seeds and cashews, is an excellent plant-based source of copper. Researchers note that copper strengthens bones, improves energy levels, supports metabolism, and enables the function of neural pathways. One study suggests that the polyphenolic compounds in lotus root improve neural function by boosting the production of brain-derived neurotrophic factors in glial cells. These are the most abundant type of cells in the central nervous system. 

Improves Cardiovascular Health

In addition to the antioxidant compounds, lotus root is rich in fiber and potassium, both of which improve cardiovascular function. People with low potassium levels have a higher risk of heart disease, especially stroke. Potassium, magnesium, calcium, and other minerals prevent the buildup of fluids in cells. That means potassium helps lower blood pressure and reduces the risk of other cardiovascular issues. Research also notes an inverse association between people who eat foods higher in insoluble fiber and cholesterol and blood pressure levels.

Reduce Risk Of Birth Defects

Lotus root is a great source of beneficial nutrients (primarily folate) for pregnant women. Women in their childbearing age should be mindful of the amount of folate they consume. The reason for that is sufficient folate intake can help prevent neural tube defects, which can occur during early pregnancy. The calcium, choline, and iron in lotus root also support a healthy pregnancy. 

Promotes Glowing Skin

Vitamin C benefits the skin in several different ways, and lotus root happens to be a great source of this nutrient. The skin has high concentrations of vitamin C, which promotes collagen synthesis and helps protect the skin from damaging free radicals. Vitamin C also works to reduce the signs of aging, dark patches, and skin discoloration. Preliminary studies note that lotus root may possess anti-aging and anti-wrinkling effects. 

Supports Energy Levels

Regular lotus root consumption may increase iron levels, and iron supports ongoing energy by helping oxygen reach cells. Iron-deficient people tend to feel tired, sluggish, and have difficult concentration. When you eat iron-rich foods, you help increase oxygen to cells and muscles. It also helps iron promote the proper absorption of nutrients and digestion of proteins. Other iron-rich foods include spinach, lentils, tempeh, beans, and Swiss chard.

Aids Digestion And Weight Management

Lotus root contains quite a bit of fiber, which aids digestion by bulking up stool. A diet rich in fiber can make you feel satiated for a longer period of time, meaning you won’t overeat or eat for no reason. According to research, fiber helps reduce hunger, in addition to relieving constipation. By reducing hunger, you reduce your total caloric intake and prevent gain. Additionally, fermented lotus root exhibits gastroprotective effects in a study with rats. The antioxidants in lotus root also aid the digestive process.

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For anyone who has participated in one of our cleanses, making your own salad dressings is par for the course. You don’t have to stop making dressings just because your cleanse is over. When you finish cleansing, you can use more ingredients, so your culinary creativity factors into the equation. You can make dressings that you find in restaurants and stores, or copy the recipes of friends and family members.

The great thing about this miso tahini dressing is that it offers umami, sweet, and tangy flavor notes. Tahini offers a nutty flavor and also makes the dressing incredibly creamy and smooth. It is naturally rich in fiber, protein, and essential minerals like copper and selenium. Tahini pairs beautifully with miso paste, which provides the umami flavor in the dressing. Mild yellow or white miso is the recommended type of miso for this dressing because red miso may be too assertive of a flavor. Another umami element is the tamari, but you can use coconut aminos if you are gluten-sensitive.

This dressing is very simple to make and only requires a bowl, jar, or blender. The easiest way to make the dressing is to add all of the ingredients to a bowl and whisk them together. Because this miso dressing calls for fresh garlic, use a garlic press or microplane to turn the garlic into a paste. That way, you won’t end up with large garlic chunks in your dressing. Lastly, avoid large clumps in your dressing by mashing the miso paste while you whisk. Your dressing is ready when you don’t see any clumps, and when the flavors are balanced, of course.

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A sweet blend of ingredients, this cinnamon persimmon smoothie is not only fun to say, but also enjoyable to drink. We recommend that you start your day with this smoothie, as it provides the nutrients you need to satiate you until your your next meal. You may also experience a boost in energy and an immunity boost. Plus, the fragrant nature of persimmons makes this smoothie just as heavenly to smell as it is to drink.

The persimmon is a classic fall fruit that is replete with a diverse mix of nutrients, including fiber, vitamins A, C, E, K, and B6, copper, potassium, and manganese. Persimmons also contain a wide variety of plant compounds, such as flavonoids, tannins, and carotenoids, all of which contribute to better overall health. Although this recipe does not call for persimmon leaves, the leaves are excellent sources of vitamin C, tannins, and fiber. In fact, persimmon leaves are very common in therapeutic teas.

Working with ingredients that are in season is a beautiful thing. Persimmons arrive in early to late fall and stick around until the New Year. You should buy Fuyu persimmons when incorporating them into smoothies because they have a sweeter flavor profile. They are a little sweet when unripe and grow even sweeter as they ripen. Hachiya persimmons, on the other hand, are astringent when unripe and intensely sweet when ripe. Because of that difference, Fuyu persimmons are a safer bet for your palate!

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The warm months of summer invite some of the best produce that you rarely get to see: stone fruits. Peaches, nectarines, apricots, plums, and cherries are now in season, offering different juicy and flavorful varieties. Stone fruits are naturally rich in fiber, vitamins, antioxidants, and minerals, so they pack a one-two punch combo of nutrition and delicious flavor. 

What Is Stone Fruit?

A stone fruit, or a drupe, is a type of fruit that contains a large pit (stone) in the center. Belonging to the Prunus genus family, stone fruits typically have thin skin and soft flesh. Unlike other fruits, stone fruits stop ripening after you pick them, which is why their season is very narrow. Because different varieties ripen at different times, you can occasionally find different stone fruits throughout the year. Summer, however, is when you can find the freshest varieties, especially at local farmers markets. Continue reading to learn about five of the most popular stone fruits and their health benefits. 

Plums

Juicy, scrumptious, and packing an impressive amount of flavor for their size, plums are rich in anti-inflammatory properties and phenolic compounds, such as kaempferol and proanthocyanidins. Phenolic compounds help protect your cells against free radical damage, reducing your risk of chronic illnesses. Several studies indicate that prunes (dried plums) may increase bone mineral density, reduce blood pressure, and relieve constipation. Don’t eat too many prunes at once, though. You can enjoy fresh plums on their own, in salads, in oatmeal, in smoothies, or in fruit salads. 

Cherries

Cherries are not always available, so people snatch them up when they hit grocery shelves in the summer. They offer a sweetly tart flavor profile and a wide variety of vitamins, minerals, and plant compounds. Cherries are naturally rich in manganese, vitamins B6 & K, copper, magnesium, and several antioxidants, including procyanidins, flavonols, and anthocyanins. One 28-week study found that people who ate just under two cups of cherries per day significantly reduced markers of inflammation, including C-reactive protein and interleukin 18. Having high levels of these inflammatory markers can increase the risk of neurodegenerative diseases, heart disease, and type 2 diabetes. Other studies note that cherries may help regulate blood sugar, reduce post-exercise muscle soreness, and improve sleep.

Apricots

Depending on the apricot you select, you may experience a tart or incredibly sweet flavor. Ideally, you should have a mixture of tart and sweet in every bite. Apricots offer impressive amounts of several B vitamins, in addition to vitamins E and K. They are also great sources of beta-carotene, a carotenoid that the body converts to vitamin A. That carotenoid is the reason why apricots are their signature vibrant orange color. Several animal studies indicated that the high concentration of beta-carotene protected cells against oxidative damage. A study with 1,300 people with gastroesophageal reflux disease (GERD) found that the group that ate apricots daily experienced improved digestion and fewer GERD symptoms. 

Peaches

Next to watermelon, the peach has to be one of summer’s most signature fruits. They are wonderfully juicy and sweet and exhibit impressive amounts of vitamins A & C, copper, fiber, beta-carotene, lutein, zeaxanthin, and other carotenoids. Studies found that people who consumed diets with more carotenoids had a lower risk of developing age-related macular degeneration, an eye disease that impairs vision. Additional research notes that carotenoid-rich foods like peaches may reduce the risk of type 2 diabetes, certain cancers, and heart disease. Make sure that you consume the peels because they contain 27 times more antioxidants than the internal flesh. 

Lychee

Lychees are not available everywhere, and you may have to visit ethnic grocery stores to find them. Their gel-like white flesh offers a distinct flavor and texture that’s contained inside a protective, inedible skin. Lychee fruit provides phenolic compounds, including caffeic acid, rutin, gallic acid, epicatechin, and chlorogenic acid, all of which exhibit antioxidant activity. A 21-day animal study observed rats with alcoholic liver disease. These rats received a 91-milligram per pound of body weight lychee extract per day. The results indicated a significant reduction in cellular damage, liver inflammation, and free radical production. Enjoy lychee fruits raw, in salads, or in smoothies.

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Everyone can always use more vegetable in their life. If you eat your greens, we applaud your efforts and you are doing your body a great service. That said, it’s paramount to include vegetables of all different colors. And one of the most nutrient-dense veggies you can easily add to smoothies is the mighty beet. It is rich in antioxidant compounds that help encourage detoxification, and you can easily mellow the subtle, earthy flavor by incorporating it into smoothies.

The great thing about beets is that they boast an impressive nutritional profile, but they are very low in calories. In fact, they contain almost all of the vitamins and minerals that your body needs. Beets contain fiber, folate, copper, potassium, manganese, vitamin C, vitamin B6, magnesium, iron, and other antioxidants. Copper is an integral mineral that the body needs for energy production and the synthesis of certain neurotransmitters. Folate plays a key role in growth, development, and heart health, while manganese is necessary fo nutrient metabolism, brain function, and bone formation.

While beets are impressive on the nutritional front, we cannot ignore the little nutrient powerhouses that are blueberries. They are rich in anthocyanin, a compound that gives them their blueish hue and optimizes skin, bone, and heart health. Plus, blueberries are naturally rich in vitamin C, which can help boost immune function and improve collagen’s ability to smooth out wrinkles. So, you get all of these benefits and more when you enjoy this smoothie!

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Contrary to popular belief, you do not need an open fire to roast chestnuts. Simply, give them a quick soak, score them, and throw them in the air fryer for 10 minutes! Although it isn’t quite the holiday season, you can still enjoy a healthy snack that you commonly eat around Christmas. Chestnuts are excellent sources of fiber, vitamin C, and minerals like potassium and copper.

Almonds and peanuts pack the most protein, but chestnuts pack a lot of complex carbohydrates, which the body digests slowly for a stable energy source. Foods that are high in fiber and complex carbs also have a positive impact on blood sugar. These nutrients keep you full for longer and reduce potential spikes blood sugar. Speaking of blood but unrelated to blood sugar, the copper in chestnuts supports blood vessel health. It also works to support nerve, immune, and bone health, in addition to improving iron absorption.

Unlike baking or boiling, air frying chestnuts actually gives them a toasty, slightly sweet flavor. The sweet aroma of the chestnuts cooking in the air fryer entices you to eat them once they’re done. Did you know that chestnuts are best enjoyed just after roasting? In Hong Kong, for example, you enjoy chestnuts right after vendors toss them into the charcoal, where they develop a smoky, sweet flavor. Last but not least, try to buy your chestnuts from a local source because they tend to get moldy the longer they are stored. We hope you love this recipe during the holiday season!

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Native to North America, cranberries grow on about 58,000 acres of farmland across the northern United States, Canada, and Chile. They arrive in grocery stores during the holidays, just before Thanksgiving. Most people don’t know what to do with them and tend to opt for their dried, sugary, packaged versions that are not as healthy.

When you think of holiday fruits, apples, pomegranates, and pears seem to get most of the attention. You can enjoy all of those fruits as snacks and many varieties are available during the fall and winter. Cranberries fall to the wayside because they seem to only be for one side dish: cranberry sauce. Consuming more cranberries may improve immune function, reduce the risk of heart disease, and manage urinary tract infections (UTIs). Some preclinical studies even found that cranberries contain compounds that triggered cancer cell death in test tubes. 

Nutrition Facts Of Cranberries

Cranberries have a high water content of nearly 90%, with the rest being mostly fiber and carbs. According to nutritional data, one cup (100 grams) of unsweetened cranberries contains the following nutrients:

• Calories: 46
• Water: 87%
• Carbs: 12.2 grams
• Fiber: 4.6 grams
• Protein: 0.4 grams
• Fat: 0.2 grams
• Sugar: 4 grams

Vitamins And Minerals

Of the many vitamins in cranberries, vitamins C, E, and K1 are the standouts. Vitamin C is a one of the predominant antioxidants in cranberries, helping to maintain skin, bone, and muscle health. Vitamin E is a class of fat-soluble vitamins, while vitamin K1 is necessary for blood clotting. In regards to minerals, manganese and copper are most prevalent in cranberries. Copper is a trace mineral that most people don’t consume enough of. Low copper levels can often have adverse effects on health. The body needs manganese for its antioxidant system, but also for optimal growth and metabolism. 

Fiber

Cranberries contain two types of fiber: insoluble fiber and soluble fiber. Pectin, cellulose, and hemicellulose are the forms of insoluble fiber, which pass through your gut intact. Insoluble fiber attracts water into your stool, making it softer and easier to pass. The soluble fiber in cranberries helps to improve digestion, but also works to improve the body’s glucose control and blood cholesterol. Too much soluble fiber may contribute to digestive symptoms like diarrhea, though. 

Other Plant Compounds

Just like raspberries, blueberries, blackberries, and strawberries, cranberries exhibit an impressive antioxidant profile. The bioactive compounds, specifically flavonol and polyphenols, may protect against UTIs and enhance immune function. Most of these compounds are present in the skin of cranberries, but some also exist in the berries themselves. According to several test-tube studies, the plant compounds in cranberries may slow the growth of cancer cells and reduce inflammation. Research on human testing is currently limited, but these findings indicate promise for future tests. 

Now that you’ve learned about cranberries, you need to know how to incorporate them into your diet. Do so before they go out of season by making some of the following recipes. Let us know if you like them in the comments!

Simple Blended Cranberry Sauce

Skip the traditional can and get back to real ingredients this holiday season by making this zesty raw vegan blended cranberry sauce.

Click here to make the recipe. 

Cranberry Persimmon Pomegranate Smoothie

Embrace some of the most nutritionally diverse ingredients when you enjoy this refreshing cranberry persimmon pomegranate smoothie.

Click here to make the recipe. 

Cranberry Ginger Orange Punch

Toast to your health and ring in the New Year with a scrumptious cranberry punch. You’ll be drunk on deliciousness and nutrients!

Click here to make the recipe. 

Beet Cranberry Antioxidant Holiday Smoothie

Increase your antioxidant intake when you slurp up this tangy beet and cranberry smoothie that embraces seasonal holiday ingredients.

Click here to make the recipe. 

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