Like many holidays in the United States, the Fourth of July focuses on food. One could argue that food is the main attraction, besides the fireworks of course. For the most part, the food is unhealthy. Attending a Fourth of July barbecue is like going to a place that is designed to make you feel sluggish and bloated. Healthy habits take a backseat when you are faced with the incredible spread of sodium, unhealthy fats, and sugar. 

If you take a small amount of time to plan and make mindful choices, you can enjoy a flavorful and nutritious Fourth of July celebration. Continue reading to learn about six tips to help you eat healthy at that festive holiday barbecue/cookout.

Opt For Lean Proteins

It’s not uncommon to see hot dogs and burgers sizzling on the grill at a Fourth of July celebration. These meats tend to be high in saturated fats, which do not support heart health. If you can, opt for leaner protein options, such as boneless, skinless chicken breasts, wild caught fish, or turkey. Marinate your leaner proteins with herbs, spices, and a touch of citrus before grilling to enhance the flavor without adding excess calories. 

Be Mindful Of Condiments

Why do people love ketchup so much? Well, it contains tons of sugar and added flavors that make it highly addictive. Condiments are notoriously rich in unhealthy fats, hydrogenated oils, preservatives, added sugars, and excess sodium. Try not to drown your food in ketchup and mayonnaise-based sauces. Instead, create lighter options with Greek yogurt or olive oil-based dressings. Homemade salsas and marinades are also great condiment alternatives. 

Plan Ahead And Try To Be Mindful

Before you attend the Fourth of July hoorah, or any holiday shindig for that matter take a moment to plan your eating strategy. The plan should also include what you will eat prior to arriving at the party. Begin your day with a fruit and vegetable smoothie or chia pudding. If possible, enjoy a big salad for lunch, but make sure it has a lot of filling ingredients, such as avocados. The last thing you want to do is eat light all day and show up to the party with a ravenous hunger. When you are mindful of your hunger levels, you can make better, healthier choices and prevent overeating. Take time to focus on flavors and enjoy textures of the food at the party. 

Load Up On Fruits And Vegetables

Worried about having a fruit or vegetable option if you are attending a party? Bring a fruit or vegetable dish, or both! Bringing a dish such as this ensures that you’ll have something healthy to enjoy. The goal should be to make fruits and vegetables the stars of your plate. In fact, two-thirds of your plate should consist of fruits and vegetables. Consider serving a fruit platter, vegetable tray with hummus, or a nutritious and colorful salad with a homemade dressing.

Stay Hydrated

It is very easy to forget about hydration at a Fourth of July event. The music is playing, the vibes are great, the company is impeccable, and the food keeps you coming back for more. Add the summer heat to the equation and you have a recipe for dehydration, especially if you are drinking alcohol. Keep in mind that in addition to drinking water, you can eat water-rich fruits and vegetables to aid hydration efforts. Watermelon, cucumber, cantaloupe, apples, and other options are rich in water. Drink your water, but eat it, too! Should you decide to consume alcohol, do so in moderation and make sure that you drink water between each alcoholic beverage you enjoy. 

Portion Control

With a wide variety of food options available to you in a buffet-like setting, it can be difficult not to overindulge. Depending on who you talk to, overindulging is the name of the game! Let’s try to break free from that way of thinking this year, though. Fill your plate with a balanced mix of lean proteins, vegetables, and whole grains. Additionally, avoid going back for seconds and listen to your body’s hunger cues to prevent overeating.

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To be very clear, fostering a healthy gut is not just about improving digestion and avoiding tummy aches. Establishing a diverse microbiome can enhance immune function and even support your mood. Sure, the food you eat influences gut health, but the drinks you consume play a bigger role than you think. Sugar-sweetened sodas and juices, alcoholic beverages, and coffee with more creamer than coffee can all wreck your gut. Instead, focus on creating a happier, healthier microbiome with the beverages in this article. 

Kombucha

This fermented beverage is more than a fizzy health trend. Kombucha contains live probiotics that can help improve gut microbiome. It is also rich in antioxidants, which work to combat inflammation. Kombucha’s gut-improving benefits stem from its fermentation and probiotics. Fermentation creates fatty acids, which work to reduce inflammation and aid the production of enzymes and B-vitamins, which help enhance immune function.

Jun

We remain on the fermented beverage train with this healthy option made with green tea and raw honey. It contains living probiotics that help support the growth of healthy bacteria in the gut. Unlike kombucha, Jun tastes a little gentler and is softer on the digestive system, primarily because of its lower acidity and honey-based fermentation. The probiotics in Jun work to repopulate healthy bacteria, while the green tea contains antioxidants that reduce gut inflammation.

Kefir

The third and final fermented drink on this list is kefir, a fermented dairy product made by two types of fermentation. The first method is lactic acid fermentation via the fermentation of milk sugar known as lactose. The second method is alcoholic fermentation done by the fermentation of yeast via kefir grains. The fermentation process creates bioactive compounds, including organic acids, peptides, and kefiran. Research notes that these compounds contribute to kefir’s ability to fight harmful bacteria in the gut. 

Ginger Tea

Supporting gut health by stimulating digestion and promoting motility, ginger tea may encourage daily bowel movements. Add some fresh ginger root to a mug and pour hot water over it. That’s it! You can sweeten it with raw honey, agave nectar, or stevia for a better taste. Ginger’s anti-inflammatory and carminative properties work to soothe the digestive tract and reduce bloating. That’s why it is an excellent option for gut health!

Peppermint Tea

Just like ginger tea, peppermint tea is a wonderful beverage for your gut. Research shows that peppermint tea can help relax the muscles in the gastrointestinal system. It may also help reduce bloating, indigestion, and symptoms of irritable bowel syndrome (IBS). The refreshing flavor of peppermint makes it a great post-meal drink to soothe the stomach and keep you feeling light as you get ready for bed. 

Prune Juice

According to nutritional data, one serving of 100% prune juice contains four grams of fiber, which is necessary for optimal digestive health. Several studies indicate that drinking prune juice can help relieve constipation naturally, due to the fiber and sorbitol. 

Beet Juice

Researchers note that beets boost blood flow, especially to the digestive tract, because they are rich in nitrates. Not only does increased circulation to the gut promote healthy digestion, but it also helps relieve sluggish bowels and may even reduce gut inflammation. Beets also contain fiber, polyphenols, and compounds such as betaine, which has been linked to improved liver function and digestion. If you don’t like the earthy flavor of beets, you can add in some fresh orange, carrot, or apple juice to make it more palatable.

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Kraft Heinz, a food manufacturing giant, will remove all artificial dyes from its brands in 2027. This comes in response to Secretary Robert F. Kennedy Jr.’s scrutiny on synthetic dyes. It was only a couple months ago that U.S. Health officials urged food manufacturers to phase out petroleum-based artificial colors in the nation’s food supply. Now, it seems that food makers are moving in the right direction. 

Kraft Heinz is the maker of Heinz ketchup, Kraft Mac & Cheese, Jell-O, Capri-Sun, and other brands. Kraft Heinz made a recent claim that almost 90% of its U.S. products are currently free of food, drug, and cosmetic colors. Pedro Navio, Kraft Heinz’s North America president, stated, “The vast majority of our products use natural or no colors, and we’ve been on a journey to reduce our use of (artificial) colors across the remainder of our portfolio.” The products that still contain dyes will be removed by the end of 2027. It should be noted that the company removed artificial colors from Kraft Mac & Cheese in 2016.

A Step In The Right Direction

The call for the removal of artificial dyes from food products is not recent news. Many studies have cited that these dyes can cause neurobehavioral problems, such as hyperactivity and attention issues, in some children. The Food and Drug Administration (FDA) has maintained that the approved list of dyes are safe and that the total evidence indicates that most children have no adverse effects after consuming foods that contain them. 

Currently, the FDA allows 36 food color additives, including eight synthetic dyes. In January of this year, the agency announced that Red No. 3 would be banned in food by 2027 because it caused cancer in laboratory tests. Red No. 3 is common in foods such as cakes, candies, and even some medications. 

The unfortunate reality is that artificial dyes are widely used in U.S. foods. Europe and Canada require synthetic colors to carry warning labels, so they mostly use natural substitutes. California and West Virginia, however, have already passed laws that restrict the use of artificial colors in foods. And U.S. food manufacturers are already reformulating their foods. Instead of synthetic dyes, food makers can use natural hues made from algae, beets, and crushed insects and pigments from radishes, red cabbage, and purple sweet potatoes. 

More Companies Will Follow Suit

After Kraft Heinz’s announcement, General Mills soon followed suit. General Mills makes cereals such as Cinnamon Toast Crunch, Trix, Cheerios, and other brands like Pillsbury, Yoplait, and Nature Valley. It announced that it planned to remove certified colors from all of its U.S. cereals and K-12 foods by summer 2026, and out of all products by 2027. General Mills also issued a statement saying that 85% of its retail products do not contain these artificial colors. 

The transition to use healthier alternatives to synthetic food dyes is partially to retain customers. According to Kraft Heinz, both Lunchables and Capri-Sun have fallen out of favor with customers who want healthier food options. The company’s sales dropped 6.4% last quarter. Just last month, the company claimed to be evaluating strategic changes and potential transactions. Lastly, Kraft Heinz recently sold off Planters and its U.S. cheese business in order to simplify its business. Analysts believe that that announcement is a signal that the company may unload other brands or seek to merge with a rival. 

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The last thing you want to be after enjoying a full meal is hungry. You should feel content and satiated post-meal. What we mean by this is that you should not have a growling stomach or low energy levels that typically indicate that you need to eat. If you want to indulge in a little dessert after a meal, that is something completely different, as that refers to appetite. We are talking about hunger!

The hunger you experience between meals and snacks typically means that you are not eating enough of the right foods. What do these foods have that others don’t? Focus on foods that are naturally rich in fiber, protein, and healthy fats. Don’t know where to start or what to incorporate into your meals in order to stay full between meals? Continue reading to learn more about them. 

Potatoes

Potatoes have a high water content and lower energy density when compared to other carbs like pasta or rice. That means that you can eat a bigger portion to enjoy the same amount of carbs. Potatoes also contain resistant starch, which is a type of carb that helps slow the digestive process. Here’s a pro tip: cook and then chill your potatoes for several hours before eating to increase the resistant starch content.

Greek Yogurt

Offering a combination of protein and fat, plain Greek yogurt works to slow gastric emptying. Basically, that means that it slows the emptying of the stomach, which helps keep you fuller for longer. Additionally, yogurt helps maintain blood sugar levels, reducing your urge to snack between meals. Try to begin your day with a filling yogurt bowl that contains some chopped nuts, mixed berries, and just a drizzle of maple syrup or agave nectar. 

Avocado

Rich in monounsaturated fats and fiber, avocados are excellent foods to help you maintain feelings of fullness. The healthy fats work to slow digestion, while the fiber (about 13 grams in one avocado) helps keep blood sugar stable, which reduces the likelihood of sudden hunger or energy crashes. According to research, eating one whole avocado per day can help improve cholesterol levels, reduce the risk of heart disease, and help you make healthier food choices throughout the day. 

Quinoa

Although technically a seed, quinoa is typically associated with grains. The reason for this is because its nutritional properties are more similar to grains than seeds. No matter how you categorize quinoa, one thing remains: it is an excellent source of protein. In fact, quinoa provides all essential amino acids, making it a complete protein source. Additionally, quinoa is high in fiber, which helps increase feelings of fullness and reduces your desire to eat unnecessarily. 

Legumes

Beans, peas, lentils, and peanuts (yes, they are technically legumes, not nuts) exhibit impressive nutritional profiles. Notoriously, legumes are great sources of fiber and plant-based protein, yet they have low energy density. That means that you feel quite full after eating a serving of legumes. An older article reviewed nine randomized trials that examined post-meal fullness from pulses, which belong to the legume family. The results indicated that participants were 31% more full from eating pulses compared with eating meals without pulses that contained the same amount of calories. 

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It’s possible to find pesticide residue on a wide variety of conventionally grown produce items. Spinach, kale, grapes, peaches, and non-organic strawberries all have traces of pesticide, according to a new study. These fruits and vegetables, in addition to others, have made the “Dirty Dozen” list from the Environmental Working Group’s (EWG) 2025 Shopper’s Guide to Pesticides in Produce. 

The EWG is a health advocacy organization that annually produces this report, and has done so for more than two decades. It analyzes government food safety data, comparing samples of non-organic (conventionally grown) produce items. This year, 96% of the samples of the 12 non-organic fruits and vegetables contained detectable levels of 203 different types of pesticides. Each sample of all of these “Dirty Dozen” produce items, except cherries, contained more than 50 different pesticides. 

2025 “Dirty Dozen” List

The 2025 guide assessed fruits and vegetables based on four criteria: 

• Average number of different pesticides on a single sample
• Percentage of samples with at least one pesticide
• Average total concentration of pesticides found on a single sample
• Overall toxicity of pesticides on a crop

This year, black berries and potatoes joined the list, while tomatoes and winter squash fell off the list from last year. The EWG’s 2025 “Dirty Dozen” produces items (ranked from highest to lowest amount of pesticides) is as follows:

• Spinach
• Strawberries
• Kale, collards, and mustard greens
• Grapes
• Peaches
• Cherries
• Nectarines
• Pears
• Apples
• Blackberries
• Blueberries
• Potatoes

On the basis of pesticide concentration and toxicity, these produce items topped the list:

• Green beans
• Spinach
• Bell and hot peppers
• Kale, collard, and mustard greens

2025 “Clean Fifteen” List

In addition to the “Dirty Dozen” list, the EWG puts together a list of nonorganic produce items that have little or no pesticides detected in lab tests. The “Clean Fifteen” foods are ranked from highest to lowest:

• Pineapple
• Sweet corn
• Avocados
• Papaya
• Onions
• Frozen sweet peas
• Asparagus
• Cabbage
• Watermelon
• Cauliflower
• Bananas
• Mangos
• Carrots
• Mushrooms
• Kiwi

Sweet potatoes dropped off the list this year, while cauliflower and bananas are new to the list. 

Continue To Eat Fruits And Vegetables

Fruits and vegetables contain beneficial vitamins, minerals, and compounds that benefit your overall health. The EWG encourages people to focus on enjoying a wide variety of fruits and vegetables, even if they are non-organic. Decades of nutrition studies that verify the importance of a diet rich in fruits and vegetables. Consuming a variety of produce items can improve physical and mental health, prevent certain diseases, and increase longevity. 

Most of the studies confirming these proven benefits of consuming fruits and vegetables did not specifically focus on organic or non-organic growing methods. The focus was purely on conventionally grown produce and the consumption of it. If you want to minimize the risk of pesticide residue on your produce, though, the National Pesticide Information Center encourages the following:

• Thoroughly wash all produce, even organic produce, including the ones you are going to peel.
• Scrub firm fruits and vegetables like melons and potatoes. There are fruit and vegetable brushes made for cleaning these produce items.
• Eat a variety of fruits and vegetables to minimize the risk of increased exposure to a single pesticide. 
• Wash produce items under running water instead of soaking or dunking them.
• Dry produce items with a clean cloth or paper towels.
• Remove and discard the outer leaves of leafy vegetables, such as lettuce, cabbage, and Brussels sprouts.
• Peel fruits and vegetables when you can.

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If you have high blood pressure and want to lower it naturally, one of the first recommendations from healthcare professionals is to reduce your salt intake. That’s not terrible advice, especially considering that excess sodium in the body can contribute to higher blood pressure levels. Adding more potassium to your diet may be an easier, more effective way to reduce blood pressure than simply cutting salt intake, according to a new study. 

The study was published in the American Journal of Physiology-Renal Physiology and builds on existing research. Potassium and sodium work together to regulate blood pressure. People who have high blood pressure are often advised to eat less sodium, but focusing on potassium-rich foods may have a greater impact on blood pressure than simply cutting sodium. Continue reading to learn what the research found. 

What Does The Research Say?

For the study, researchers looked at how the ratio of potassium to sodium impacts the body. Study authors used a mathematical model to simulate how different sodium-to-potassium ratios affected bodily systems, including the renal system, cardiovascular system, and gastrointestinal system. Researchers found that higher amounts of potassium helped lower blood pressure, even with “high” or “normal” levels of sodium intake. Whenever potassium intake increased, regardless of sodium levels, blood pressure dropped. 

When researchers adjusted for sex and mathematical models, they noticed a big difference. Men were more likely to have a greater reduction in blood pressure after increasing potassium-to-sodium ratio than premenopausal women. This is a key differentiation because blood pressure tends to increase naturally after menopause. All of that said, take these findings with a little grain of salt, given that they were computer models. These types of models simulate the human body, but they are merely an approximation of human physiology.

The Science Behind Potassium, Sodium, And Blood Pressure

Understanding the balance of sodium and potassium in the body and how those minerals relate to blood pressure is not new. Researchers have been examining the relationship between these nutrients and blood pressure levels for some time. Consuming too much sodium causes your blood vessels to fill with water, swelling their blood volume. That causes your blood pressure to increase, which can damage blood vessel walls and lead to plaque buildup in the arteries. That impedes healthy blood flow and puts stress on the heart over time. 

Potassium actually has the opposite effect, relaxing blood vessel walls and reducing tension in the arteries. Cardiologists agree that potassium helps blood circulate more easily within the arteries. Sodium and potassium work together through the kidneys, which have specialized proteins (transporters) that use potassium to eliminate sodium from the body via urine. That means that the more potassium you eat, the less sodium the body retains. 

Potassium-Rich Foods

There are potassium supplements, but they come with some potential safety risks. Getting potassium via your diet is the best way to go. The FDA’s daily value for potassium is 4,700 milligrams (mg), while the American Heart Association (AHA) recommends a daily intake of 3,000 to 3,500 mg per day for high blood pressure patients. The average adult does not meet this amount. Cardiologists suggest men to consume 3,400 mg of potassium per day and women to consume at least 2,600 mg per day. 

When it comes to potassium, bananas get all the glory. One medium banana delivers 422 mg of potassium. That said, there are many potassium-rich foods that can help lower blood pressure. Apricots, lentils, baked potatoes, spinach, and salmon are great potassium-rich foods to consume. Start slowly, making a potassium-rich swap each meal. For breakfast, enjoy bananas instead of strawberries. Swap spinach for iceberg lettuce in your lunch salad, and add kidney beans or lentils to your dinner. 

In addition to consuming more potassium-rich foods, it is best to cut your sodium intake to 1,500 mg per day, especially if you have high blood pressure. Try to eat out less, as that is where you can really go crazy with sodium consumption. Replace salt with other seasonings to add more flavor to the food you cook. You can also click here for other recommendations on how to reduce salt intake.

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Summer is fast approaching, which means exciting produce items are on the way to your local grocery stores. If you have rheumatoid arthritis (RA), you can take advantage of many of summer’s fruits and vegetables because they contain beneficial antioxidants and polyphenols that work to fight inflammation. These fruits and vegetables contain different phytonutrients, which work to reduce oxidative stress, a process that can lead to cell damage. 

Don’t Worry About The Sugar Too Much

Is it true that certain fruits contain natural sugars? Yes, absolutely, but you do not have to avoid them entirely. Sugar does increase inflammation, but a lot of the research that indicates that cites sugar-sweetened beverages as the problem sources. These drinks provide empty calories, unlike fruits that contain natural sugars, vitamins, minerals, phytonutrients, and antioxidant compounds that may reduce the risk of inflammation. Continue reading to learn which summer fruits you should add to your RA-friendly diet. 

Stone Fruit

Peaches, plums, nectarines, and apricots are stone fruit that are freshest during the summer months. Studies show that the polyphenols in peaches work to reduce inflammation. Apricots are rich in fiber, which works to improve gut health, and lots of vitamins A & C which work to encourage healthier skin and immune function. Plums get their naturally dark hue from anthocyanins, which are antioxidants that have been proven to combat inflammation. You can enjoy stone fruits as a delightful snack, or incorporate them into smoothies, salads, and more. 

Blueberries

Blueberries are not typically thought of as a summer-specific fruit because you can get them year-round. They are freshest (and most affordable) in the summer! Blueberries contain several polyphenols, including anthocyanins and quercetin, both of which exhibit antioxidant effects and phenolic acids that reduce inflammation. Mix blueberries into yogurt, smoothies, salads, and desserts. 

Watermelon

One of summer’s best treats and most popular fruits is the mighty watermelon. Not only does watermelon aid your hydration efforts, but it also contains lycopene, citrulline, polyphenols, and vitamins A and C, all of which exhibit antioxidant properties. Some of these nutrients even work to enhance joint health. Additional research suggests that watermelons contain nutrients that may fight back against other conditions, including diabetes, certain types of cancer, obesity, and heart disease. Enjoy watermelon fresh, cubed up in a fruit salad, or blended into a refreshing sorbet.

Cantaloupe

Another popular summer melon, cantaloupe is an excellent source of vitamin C and beta-carotene. Belonging to the cucurbit family, cantaloupe exhibits antioxidant effects, which researchers attribute to the bioactive components, including cucurbitacin. Slice up cantaloupe and enjoy it fresh, chop it up to make a melon salsa, add it to smoothies, or make your own popsicles. 

Pineapple

Pineapples are naturally rich in vitamin C, which encourages healthier skin and immune function. More importantly, they contain a lot of bromelain, a protease enzyme that has the potential to reduce inflammation, support immune function, and aid digestion. Studies show that bromelain helps break down protein, giving your digestive system a helping hand. Enjoy pineapple raw, add it to sorbets, salsa recipes, or fruit salads. You can even cut the pineapple into long strips and grill it with a little olive oil and honey. 

Grapes

The Arthritis foundation recommends people with RA to enjoy both white and darker-colored grapes, as they are great sources of antioxidants and polyphenols. Red and black grapes also contain resveratrol, a natural polyphenol that exhibits anti-inflammatory activity and may improve cardiovascular health. Enjoy grapes out of hand or pop them in the freezer and enjoy them as refreshing treats on hot summer days. 

Cherries

To round out the list of RA-friendly foods, we have a great summer treat: cherries. Exhibiting antioxidant and anti-inflammatory properties, cherries work to decrease both inflammation and oxidative stress. They may also help reduce exercise-induced muscle soreness, improve sleep, and lower blood pressure. Until recently, it was thought that tart cherries were the only varieties to produce these effects, but newer research indicates that sweet cherries are also effective. Enjoy cherries as a healthy snack or include them in your yogurt, chia pudding, juices, smoothies, and more.

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Do you ever want to grab all of the gummy, colorful snacks that are marketed for children and eat them for yourself? Well, we cannot blame you, but you also do not need all of those artificial dyes, preservatives, and other processed ingredients. What if we told you that you could make similar fruit roll-ups to the ones you enjoyed as a child? In fact, you can make healthier versions of those without the added sugars, preservatives, and artificial ingredients!

How To Make Fruit Leather

Maybe you have some extra produce that you need to use up, or perhaps you need a healthy snack to satisfy your sweet tooth. Are you a parent that just wants your kids to enjoy healthy snacks? If any of those things apply to you, fruit leather is the answer. It is very easy to make and you can get creative with the flavors. Although a dehydrator is preferable to make fruit leather, you can also use your oven on the lowest setting. Just keep in mind that most ovens do not go as low as 115 degrees F, which is the temp at which dehydration is acceptable for raw vegans. Anything above that temperature renders the recipe cooked and no longer raw vegan. 

Let’s Get Down To The Basics

The only ingredients that you need to make your own fruit leather are ripe fruit and potentially fruit juice. Let’s go over the steps that you’ll need to take:

• Prep your fruit: Make sure that you wash your fruit, even the ones that you are going to peel. Peel any fruit with a skin and pit anything that has a central seed. Core any fruit with a large core and boil down anything that is very hard; your blender will do the rest of the work.
• Sweeteners: There is no need for added sweeteners for most fruit leather recipes. If you feel that the fruit is too tart on its own, you can add some pure maple syrup or raw agave nectar. Add one tablespoon at a time to the blender and taste until it is to your liking. Naturally sweeter fruits like apples and bananas can also be used to sweeten fruit leather. 
• Gather your tools: You will need a blender, parchment paper or silicone sheets, baking trays (for the oven method), dehydrator sheets for dehydrating, and scissors or a pizza cutter to cut the finished product into strips. 
• Preservation: You want the fruit leather to last, especially if you make a large batch. You can roll the fruit leather up and store in an airtight container in the fridge for up to two months. Store in the freezer for even longer by rolling the fruit leather in the parchment paper and keep in a sealed freezer bag. 

Success Tips

If you want your fruit leather to remain a lighter color that is similar to the color of the fruit, you can add fresh lemon juice while blending your fruit. This is a great step if you want to use lighter-colored fruit leathers that contain mango, guava, pineapple, peaches, or apples. Thicken your fruit mixture by adding banana or thin it out by adding a little water or fresh fruit juice. If using harder fruits, such as apples, consider boiling them first before adding them to the blender with your other ingredients. 

After you blend your mixture, spread the mixture on the baking sheet or dehydrator tray until it is about 1/8-1/4-inch thick. If you can see parchment paper through the puree, it is too thin. A good rule of thumb is to spread from the inside to the outside of the tray. The outside will cook quicker than the inside, so that spreading method will help you achieve an even layer. Ideally, use the back of a silicone spatula or spoon to achieve this thin, flat layer. 

When Is It Ready? 

The fruit leather is ready when it isn’t sticky and doesn’t indent when you press on it. It should not have the original shine it did when you put it in the oven or dehydrator. Once the fruit leather is fully dehydrated, it is very easy to peel off the parchment paper and you can easily cut it into strips, especially if parchment paper is underneath. Before you store the fruit leather, make sure it is completely dry to prevent condensation from accumulating in the container. Continue reading for a couple fruit leather recipes. 

Apple Cinnamon Fruit Leather

Get your snack on…raw vegan style! With these apple cinnamon fruit leather strips, you get the flavor and nutrition that you don’t get from packaged fruit leathers. Embrace the great combination of apples, cinnamon, and pears!

Click here to make the recipe. 

Mango Fruit Roll-Ups

Looking for a healthy snack to pack in your or your child’s lunch? This is super easy, healthy, affordable, and did we mention easy? Try it today!

Click here to make the recipe.

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Welcome to the snack that is as charming as it is chewable. These little green dehydrated slices of kiwi pack a somewhat sour and flavorful punch. Think of dehydrated kiwi like the healthier, tropical, sweet, and tangy version of those unhealthy sour candies with artificial dyes and preservatives. Not only is this snack conveniently portable, but it is also loaded with beneficial nutrients, which we’ll discuss in this description. If you love fresh kiwi, then you will love this snack, which is great for hikes or any sort of travel. They’re perfect for those moments when you crave something sweet but want to avoid the guilt of indulging in candy or processed snacks.

Beyond the delightful taste, provide a lot of vitamin C, which helps to give your immune system a boost to fend off foreign invaders in the body. Kiwis also offer a healthy dose of dietary fiber, which works to aid digestion and promote feelings of fullness, helping to curb those unhealthy snack cravings. Rich in antioxidants, such as polyphenols, kiwis work to combat oxidative stress and may even contribute to healthier aging, specifically on a cellular level. Plus, kiwis contain potassium, which is not only beneficial for maintaining proper muscle function, but also for keeping your blood pressure in check.

Add these dehydrated kiwis to your diet for the healthy perks and to elevate your snack game with a touch of tropical flair. Believe it or not, these dehydrated kiwis are versatile enough to toss into oatmeal, trail mixes, or yogurt. You can also enjoy them as is for a quick, nutritious pick-me-up. The concentrated nutrients make every bite a mini health boost, so next time you want to reach for a snack, consider keeping these at the ready. There’s no reason for snacking to be an unhealthy practice!

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There are many foods, both unhealthy and healthy, that can easily spike blood sugar levels. If you have type 2 diabetes, then you probably know those foods pretty well, as counting carbohydrates can help you control blood sugar levels. The number of carbs in a certain food, however, is not the only determining factor that affects blood sugar. 

All carb-rich foods convert into sugar in the body, but a food’s fiber, fat, and protein all influence that food’s impact on blood sugar levels. All of those nutrients play a role in a food’s glycemic index (GI), which is a ranking of how drastically it can raise blood sugar levels compared with pure glucose. Pasta and sports drinks, for example, rank high on the list of high-GI foods. Lettuce, dark chocolate, peanuts, and other foods have a lower GI rating. Below, you’ll learn about six foods that tend to spike blood sugar levels, in addition to better ways to approach them to regulate blood sugar.

Fast Food

The common thought is that hamburgers and French fries are calorically dense and rich in unhealthy fats. That is true, but these foods are also rich in sugar and refined carbs, both of which can raise blood sugar levels. Many popular fast food chains sell burgers that contain as much sugar as a candy bar! A cheeseburger from a fast food place may contain seven grams (g) of sugar and 32 g of carbs, compared to a two-ounce Snickers bar, which contains 29 g of sugar and 35 g of carbs. Unfortunately, there is no recommendation for approaching fast food places in a healthy way. We recommend that you avoid these establishments at all costs.

Dried Fruit

Fruit can spike blood sugar levels if you consume a lot of it, but you don’t have to completely eliminate it from your diet. Many fruits offer fiber, beneficial vitamins and minerals, and antioxidants that help protect cells. When you do consume fruit, make sure that you only enjoy a single serving, as opposed to an entire bowl of fruit salad. Choose whole fresh fruits because they are not processed and don’t contain added sugars. Plus, you have the added nutrients that may help you manage type 2 diabetes. 

Dried fruit tends to have a lot of sugar and processed ingredients. That is especially true for the varieties in trail mixes and such. A whole apricot, for example, contains a little over three g of sugar, while half of a dried apricot has nearly two g. If you want to enjoy dried fruit, choose the varieties that are free of preservatives and added sugars. 

Starchy Vegetables

In large amounts, starchy vegetables like corn, potatoes, and peas can have a greater amount of carbs than non-starchy vegetables, such as broccoli, cauliflower, and cabbage. Don’t eliminate starchy vegetables from your diet; rather, eat them in moderation. Starchy vegetables still provide beneficial nutrients and are usually higher in fiber than non-starchy vegetables. Pair your starchy vegetables with foods that contain healthy fats, fiber, and lean protein. In doing so, you will dramatically reduce the likelihood of a big blood sugar spike. 

Sugar-Sweetened Drinks

We get it: soda and other sugar-sweetened drinks are delicious. It is very difficult to control your blood sugar if you drink those beverages, though. Ignore the heavy amounts of sugar in soda, sweetened juices, or teas for a second. These beverages do not contain any fiber, protein, or healthy fats. They also do nothing to fill you up and they may even increase the risk of dehydration on sunny days. The only thing they may be beneficial for is if someone needs to quickly raise blood sugar when experiencing acute hypoglycemia. Instead of drinking sugary sodas, opt for soda water, which is sugar-free and still provides carbonation. You can also add fresh fruit to water to naturally flavor the water and increase the healthy benefits. 

Some Non-Dairy Milks

Some people decide to consume non-dairy milks to reduce their consumption of dairy products. In an effort to be healthier, people who drink more non-dairy milks may raise their blood sugar levels. These milks are not low-GI foods, with oat milk being the highest in sugar. Rice milk is the second highest in sugar, exhibiting a GI of 86. If you want to drink a non-dairy milk, opt for unsweetened versions. Unsweetened soy milk, for example, contains 0.5 g of sugar and 3.5 g of protein per serving.

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