Dried cranberries make for an excellent snack. Unfortunately, the dried cranberries that you find in stores almost always contain lots of refined sugars, unhealthy oils, and preservatives. These types of dried cranberries are common in salads, trail mixes, and dried fruit medleys. We advise you to avoid these sugary treats and buy some fresh cranberries to dehydrate instead. Plus, nothing quite indicates the holiday season like fresh cranberries, which are only available in stores for about two months.

These dehydrated cranberries may not taste as sweet as the packaged ones you are used to; rather, they offer a more complex and slightly tarter flavor. Plus, you get the benefits of enjoying fresh cranberries in their dehydrated state. Cranberries are some of the richest sources of antioxidants and provide lots of fiber and vitamin C as well. Regarding their antioxidant profile, cranberries provide the following:

• Peonidin: This antioxidant is responsible for the rich red color of cranberries and some of their health benefits. According to researchers, cranberries are one of the richest dietary sources of peonidin.
• Quercetin: This is the most prevalent antioxidant polyphenol in cranberries. Studies suggest that cranberries are one of the primary fruit sources of this antioxidant compound.
• Ursolic acid: Ursolic acid, a triterpene compound, is concentrated in the skin of cranberries. It is a common ingredient in many traditional herbal medicines and exhibits powerful anti-inflammatory properties.
• Myricetin: This is a natural bioflavonoid that offers antioxidant, anti-carcinogenic, and anti-mutagenic properties. It may have therapeutic potential for people with cardiovascular diseases.

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A quick warning about these energy bites: you have to be careful not to scarf down every single one all at once! These mango cashew and ginger energy bites are some of the better ones we’ve put out on our website. They are tropical, slightly sweet, and have a subtle kick from the fresh ginger root. Roll these little balls of nutritious goodness in desiccated coconut for an extra textural and flavorful element. If you dislike coconut (we know you’re out there), then you can skip the coconut.

Another thing to note about this recipe is that it calls for dried mango, not fresh mango. If the recipe contained fresh mango, the consistency would not be correct. Additionally, they would not last as long in the fridge. When purchasing dried mango, make sure that you purchase a bag that does not contain added sugars or preservatives like sulfur dioxide. Those ingredients render the dried fruit unhealthy and you cannot consume them while cleansing. Natural is best!

Energy bites are great because they double as a mid-morning or mid-afternoon snack, helping to satiate you between meals. They also make for great pre- or post-workout snacks that help provide your muscles with nutrients they need to perform or recover. The last thing we’ll say is that, although these energy bites are not a tropical ray of sunshine, they may help brighten your day. Or at least they’ll make your taste buds happy, and that’s the real win!

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Allow us to introduce you to a game-changing slaw recipe: the lemon tahini cabbage slaw. Unlike traditional coleslaw recipes, this slaw is not smothered in a mayonnaise-rich dressing. Instead, a luxurious, creamy tahini dressing that has lovely zest from the lemon coats the cabbage, carrots, and green onions. Although we encourage you to cut up the cabbage and carrots yourself, you can use a bag of coleslaw mix. Just make sure that it doesn’t contain candied nuts or sugary dried fruit, and that you don’t use dressing if it comes with a packet.

This creamy, tangy, and crunchy slaw is loaded with nutrients that’ll make you feel like a health superstar. Both cabbage and lemon are excellent sources of vitamin C and antioxidants. Cabbage also provides vitamin K and fiber, which is prebiotic fiber that encourages the growth of healthy gut bacteria. Tahini also works to feed the good bacteria in the gut to help it run smoothly. Additionally, tahini is a great source of healthy fats, protein, and calcium. 

It’s nice to have a recipe in your arsenal that you can make in a pinch. You know that the flavors will hit and impress your taste buds every time because let’s be real: nobody wants to eat poor-tasting salad. And if you truly enjoy a classically creamy slaw, this recipe meets you halfway. The tahini provides a lovely creaminess to the dressing, which exhibits bright notes that complement the slaw ingredients. This truly has a depth of flavor that you don’t normally get from a slaw!

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Before we get into describing this recipe, let’s address the appearance. It isn’t the most aesthetically appealing recipe that will take your breath away. Have you heard of the food concept “ugly delicious,” though? The idea behind this is that not every dish has to be visually stunning in order to impress your taste buds. Such is the case for this date roll, which comes together in under 30 minutes.

A date roll is essentially a tightly rolled log of nuts, dates, seeds, and other dried fruit, depending on the recipe. Roll it up in plastic wrap, freeze it for about 30 minutes, and then remove to enjoy. It’s like a stick of salami, only this has much less sodium and actually provides the body with essential nutrients. This recipe is 100% raw vegan, so all of the nuts are raw and dates are free of added sugars and preservatives. Because the main ingredient of this recipe is the dates, try to use high quality Medjool dates.

If your dates are mushy, they won’t roll properly. Dates that are too dry or dense may require soaking in water for five minutes. Unlike energy bite recipes, you don’t need to blend all of the ingredients together in a food processor. Finely chop the dates as best you can with your knife. If it’s easier to blitz them in the food processor, you can go that route. Chop up the nuts and mix them together with the dates, seeds, raisins, cardamom, and coconut oil. Roll it all up, freeze, and then you can slice into pieces for healthy snacking!

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We don’t know who needs to hear this, but sugar isn’t doing your body any favors, especially when it comes to excess sugar intake. Added sugars are the real danger because natural sugars, which exist in whole, unprocessed foods, supply the body with natural energy in appropriate amounts. Plus, natural sugars come with other nutrients like fiber, protein, vitamins, and antioxidants. 

Added sugars rapidly cause a spike in blood sugar, creating a cascade of metabolically damaging reactions. When you regularly consume large amounts of added sugars, you increase the risk of fatty liver disease, type 2 diabetes, systemic inflammation, and insulin resistance. All of those health conditions are linked to overweight and obesity. 

Although the U.S. dietary guidelines suggest that people limit added sugar intake to less than 10% of their daily calories, three out of four people typically exceed that percentage. You may think that you are safe if you don’t add sugar to food, but several foods, which aren’t even sweet, account for 90% of added sugar intake. Here are the most common foods that are sugar bombs. 

Canned Soup

Canned soup is not only a source of excess sodium, but also lots of sugar. Tomato soups tend to contain the highest levels of added sugars, with certain condensed varieties containing 20 grams (g) of sugar per one-cup serving. The reason that manufacturers add so much sugar to tomato soups is to balance the taste and reduce acidity. Always check soup labels carefully before you buy them. 

Tomato Sauce

Sticking in the same lane as tomato soups, store bought tomato sauces in jars are sneaky sources of sugar. These sauces are convenient, but they contain high amounts of both sodium and sugar. Once again, the sugar cuts the acidic taste of tomatoes and helps extend the shelf life. Certain jarred sauces contain four grams of sugar in a half-cup, per the USDA. It is very easy to make your own tomato sauce without the need for excess sodium and sugar!

Granola And Snack Bars

When you enjoy granola for breakfast, are you actually eating glorified sugar? When you fuel up with a snack bar, are you overloading your body with sugar? Both granola and snack bars sound much healthier than they actually are. Some bars contain upwards of 10 grams of sugar, along with other processed ingredients that aren’t conducive to your health. If you see names for sugar at the top of the ingredient list, avoid those products. Watch out for brown sugar syrup, corn syrup, fructose, and other names for sugars. Instead, opt for a handful of raw nuts or unsweetened dried fruit.

Dried Fruit

Seemingly healthy, dried fruit can contain a lot of sugar, if you purchase certain varieties. A single handful of dried cranberries, for example, can contain 29 g of added sugars. That’s in addition to the naturally occurring sugars that already exist in cranberries. Just remember that added sugar levels tend to be higher in fruits that are naturally tart. If you buy dried fruit, look for options that only list the fruit as the ingredient. You want to avoid added sugars and preservatives like sulfur dioxide. 

Salad Dressing

Salad dressing is another store bought item that contains unhealthy fats, high levels of sodium, and lots of added sugars. The sad reality is that dressings seem healthy because they go on salads. Some dressings contain six grams of sugar per serving (about 2 tablespoons). Fat-free dressings tend to have the most added sugars and sodium because removing fat reduces flavor. Your best bet is to make your own dressings with olive oil, balsamic/apple cider vinegar, lemon juice, and seasonings. 

Flavored Yogurt

Shouldn’t yogurt be on your list of healthy foods to enjoy for breakfast? This all depends on the type of yogurt you purchase. Plain Greek yogurt, for example, is a great source of probiotics and an excellent breakfast food option. If you buy flavored yogurts, or varieties that contain fruit jam on the top or bottom, the sugar content will be very high. Read the ingredients because you need to steer clear if you see sugar in the top three ingredients on the list. Enjoying plain yogurt with fresh fruit, nuts, seeds, cinnamon, or unsweetened dried fruit provide great flavors and nutrients.

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Energy bars are great to have because you never know when hunger will strike. Not only are these bars very easy to make, but they are convenient for on-the-go snacking. The simple ingredient list is another plus because most energy bars contain added sugars, preservatives, and dyes. These bars provide you with protein, fiber, healthy fats, and essential vitamins and minerals! That’s because these bars include dried apricots, raw cashews, hemp seeds, desiccated coconut, and coconut oil.

The big debate is whether or not energy bars such as these can actually provide you with energy. Yes, is the simple answer. The reason for that is because energy bars typically contain an easily digestible carbohydrate, such as dried fruit, which break down quickly for immediate energy. Energy bars also contain nuts and/or seeds, which provide a mixture of health fats, protein, and carbs, all of which help boost energy levels. An important thing to consider when consuming energy bars, though, is to enjoy them when you need them. Ideally, consume these energy bars before a workout, in the middle of a busy day, or first thing in the morning. Consuming bars later at night won’t do your body good.

When it comes to buying dried apricots, or dried fruit in general, we encourage you to buy unsulfured, unsweetened varieties. Dried apricots that contain sulfuric acid, preservatives, and added sugars, are orange and extra juicy. The ones without those same ingredients are often a bit chewier and more brown. Those are the ones you want if you are cleansing. If you aren’t cleansing, then you can choose your own destiny, but know that unsulfured dried fruits are better for your health.

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We are excited to bring you these turmeric ginger energy bites. Easy to make, sweet with a little kick from the fresh ginger, these bites help energize the body and satiate you between meals. You don’t need to open the fridge out of boredom because you’re hungry with these around. Just eat one or two between meals and you won’t be hangry!

Whether you need to fuel up on a road trip or pack in protein before a workout, these energy bites are the answer. Because they contain almonds and cashews, they are naturally rich in healthy fats and protein. The protein and omega-3 fatty acids from the ground flaxseed also helps you feel full. On top of feeling full and powerful, you may experience an immune boost due to the ginger and turmeric. Both of these ingredients exhibit anti-inflammatory and antioxidant properties, which aid your immune system. In addition to the health benefits, ginger and turmeric are a delicious healthy duo.

One thing to note about the energy bites is that you should buy unsulfured raisins and dried apricots. You should not see any preservatives or added sugars on the ingredient lists for either of those dried fruits. To make these energy bites, all you need to do is add everything to a food processor and blitz until you seed a clumpy dough-like ball form. Wet your hands with water, roll up the mixture into little balls, freeze for about an hour or so, and then enjoy. Let us know how you like this recipe in the comments below.

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There are several reasons that result in a poor night of sleep. Your partner snored all night, stress from work kept you up, too much light entered the window, or you looked at screens for hours leading up to bedtime. What did you eat in the evening before bed, though? Although you may not think that food is the culprit, certain foods that you eat at night can affect your sleep in a major way. 

Eating right before you go to bed is never a good idea, as eating too close to bedtime can take a toll on the digestive system. Since getting a good night’s rest is integral to your overall health, you may want to consider avoiding certain foods before you hit the hay. It can be a challenge to take a break from your favorite evening snacks, but try it out to see if your sleep improves. Avoid the following foods before bed if you want to improve the quality of your sleep. 

High-Fat Foods

Your affinity for a late night ice cream pint may have to come to an end if you want to enjoy restful sleep. Additionally, a late night stop at a greasy taco truck or salty burger shack isn’t doing your sleep any favors. Fatty foods take longer to digest because the body has a harder time processing them. Because the digestive system is working hard, it keeps the body awake, or the digestive process disturbs your sleep. A 2016 study found that a diet rich in saturated fat led to less restorative sleep, so just keep that in mind moving forward. 

Alcohol

Another late night food item ruining your Zzz’s is alcohol. Alcohol actually makes you feel sleepy, which is why a lot of people like to unwind and relax with a cold one or glass of wine. Even though it may help you fall asleep, studies show that the quality of sleep after drinking alcohol is not great. The reason for this is because alcohol acts as a diuretic, leading to more midnight trips to the bathroom. Alcohol also makes it more difficult to reach REM sleep, which is the final stage of sleep that regulates mood and improves memory retention. Plus, the more you drink at night, the less rested you feel in the morning because of hangovers and reduced activity levels. 

Chips

Although they seem innocent, chips are greasy, high-fat, high-sodium, processed snacks that can ruin your sleep. Studies show that greasy foods like chips can actually increase the likelihood of nightmares. Not only will you feel awake because your digestive system is in overdrive, but you may wake up in a panic because of nightmares. If you must snack on chips, do so in the afternoon so that your body has enough time to digest them. 

Dried Fruit

Dried fruit is an excellent healthy snack to power you through the day, but it isn’t a wise snack choice before bedtime. The high fiber content in dried fruit can rev up the digestive system in an uncomfortable way. While trying to go to sleep, you may experience painful gas and bloating. Plus, the high sugar content of dried fruit can lead to an unwanted sugar rush that can keep you up longer than you want. 

A Late Night Cup Of Coffee

This seems self-explanatory, but having a cup of coffee too close to bedtime can wreck your sleep. Oftentimes, a restful night of sleep is preceded by a specific routine, which varies from person to person. A cup of coffee is never in that pre-sleep routine, and if it is then it shouldn’t be. Caffeine also hides in chocolates, soft drinks, energy drinks, tea, and other food sources besides coffee. So if you consume these items before bed, you are probably too alert to fall asleep. 

Spicy Foods

Sleep experts say that a spicy curry is one of the worst meals you can eat in the evening because it can ruin sleep. Eating spicy foods can increase the risk of heartburn and acid reflux, both of which interfere with sleep. The discomfort you feel when you lie down can be so intense that going to sleep is impossible. Capsaicin, the compound that exists in spicy foods like hot peppers, may be the culprit behind your sleep troubles. As you relax before bed, the body’s core temperature starts to drop. Capsaicin can interfere with this process by raising your core temperature, leaving you feeling wide awake.

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Good snacks are the cornerstone of any road trip. Not only do they keep the people riding in the car satiated during the drive, but they also make it so you don’t have to stop for food. At the same time, many people think road trips are synonymous with unhealthy eating. From chips and jerky to fast food meals and sodas, a road trip can be quite unhealthy. This article aims to correct that course and provide you with nutritious and delicious snacks for road trips. 

Rather than resorting to packaged snacks that have tons of preservatives, sodium, and artificial sweeteners, choose snacks that have protein, healthy fats, and complex carbs. Eating poorly and irregularly while sitting for hours in the car can lead to several digestive issues, including bloating and constipation. That makes snacking on healthy foods all that more important. Below, you’ll find some of the healthiest snacks to pack for your road trip. Keep in mind that you may also be able to use these snacks for plane travel. Let us know if you already use these snacks and which ones you think you may use the most. 

Dried Fruit

Before we endorse dried fruit as a healthy snack, there is a disclaimer we have to make. Dried fruit can be healthy if you choose the right varieties. Choose dried fruit that is free of preservatives (like sulfur dioxide) and added sugars. Dried mangos, apricots, figs, dates, raisins, cranberries, apples, and more are rich in vitamins, minerals, and antioxidants. Plus, dried fruit contains natural sugars, so you won’t crave unhealthy sweet treats. 

Energy Bites

If you are familiar with our website, then you know we love to share energy bite recipes. You peruse our snack section for those bite recipes by clicking here. Energy bites, though they are small, pack a nutritional and filling punch. They are calorically dense, so you make sure that you only eat one or two at a time. They typically contain nuts, dried fruit, cacao powder, nut butter, dates, or similar ingredients. Make sure to freeze them before you leave and keep them in a cooler so they remain firm. 

Roasted Chickpeas

Chickpeas are excellent sources of protein, magnesium, fiber, folate, and zinc. You don’t necessarily want to open a can of chickpeas and dive in with a spoon, though. That’s why roasted chickpeas make for the perfect on-the-go snack. You can coat them in about any seasoning blend because chickpeas easily take on flavors. Click here for a great recipe for chickpea snacks. 

Grapes

This fruit comes jam-packed with lots of nutrients, and they are easy to take on the go. Not only are grapes filling, but they also contain lots of vitamin C, antioxidants, and resveratrol, which helps to protect the heart and may even ward off cancer. Grapes are also rich in potassium, which works to reduce sodium levels to help lower blood pressure. 

Hummus And Vegetable Sticks

Slice up some celery, carrots, and bell peppers before you hit the road and pack them in containers. Store your hummus in a separate container, or simply purchase hummus from the store and keep it in that container. If you have a long trip and need energy, the combination of these veggies and hummus provides lots of protein and fiber. The only thing to keep in mind about hummus from the store is that it can contain lots of sodium. Just remember to read the labels when selecting your hummus. 

Fresh Fruit And Nut Butter

When you’re driving on the open road, you need high-fiber, protein-rich snacks to keep energy levels high. You also need to keep bowel movements regular, which can be difficult during the inactivity of a road trip. Fruits like strawberries, bananas, and apples go great with protein-rich nut butters like almond butter or peanut butter. Some nut butters are even sold in single-serve pouches, which are perfect for road trips.

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Portable snacks are absolutely necessary when you are cleansing and eating raw vegan. You can have apple slices, a mix of raw cashew and raw almonds, or celery sticks, but they can require large containers. Convenience is often key when it comes to snacking. A grab-and-go raw vegan snack that is both tasty and filling can be hard to come by in the store, so you have to make it yourself.

These raw vegan bars are the perfect fuel before a workout or an energy source to get you out of an afternoon slump. They contain superfood ingredients like walnuts and chia seeds, both of which are naturally high in omega-3 fatty acids, antioxidants and fiber. The bars could not come together without dates, as they help bind all of the ingredients. Dates provide natural sweetness, in addition to potassium, magnesium, and fiber. Similar to walnuts, pumpkin seeds offer lots of magnesium, but they also exhibit high levels of zinc. Not only is zinc aid with optimal immune function, but it also helps to accelerate the metabolism.

The great thing about these energy bars is that they are incredibly easy to make. Add all of the ingredients to a food processor, give them a whirl, and that’s pretty much it. The only thing left to do is press the mixture into an even layer on a baking sheet that you line with parchment paper. That is an important step, as you want to avoid sticking. Place the sheet of bars in the fridge for a few hours until firm. Remove from the fridge, cut into bars, and then wrap them in parchment paper for storage in an airtight container.

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