Sometimes, folks, we have to make salads a little heartier and less cleanse-approved. That’s exactly what we’ve done for this roasted chickpea fall salad. Besides the stunning and vibrant colors, this salad offers a variety of textures from the kale, pumpkin seeds, pomegranates, and roasted chickpeas. Top it with creamy avocado and chewy dried cranberries and this salad is next level. It is perfect as a vegan entree or festive fall side dish. It is fully of autumnal flavors that everyone will want more of after the first bite.

The great thing about a hearty salad like this is that they hold up for several hours, making it a great potluck salad. Kale is very sturdy, but make sure to chop it finely to help break down the fibrous texture. Additionally, remove the thick kale stems, or you’ll end up with bitter bites in every forkful of salad. If you prefer arugula or cabbage, then you can use those greens instead. With your base prepped, you can build your salad with the other featured ingredients. You’ll have to roast the chickpeas first, but if you are short on time, you can cook them in the pan. Just make sure to season them liberally, because that way they end up tasting like croutons, only more delicious.

There are a lot of savory flavors in this fall salad, but the pomegranates and dried cranberries offer freshness and tartness. Pomegranates also offer lots of antioxidants, which work to fight free radicals in the body. The subtle tartness of the pomegranate arils go great with the apple cider vinaigrette, which brings a little life and vibrance to the creamy avocado cubes. You also have the freedom add walnuts if you want, but the pumpkin seeds offer healthy fats, texture, and protein.

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As soon as the weather starts to cool down, we start thinking about warming fall recipes. We are talking about soups, stews, and savory warm salads. You roast some parsnips, beets, sweet potatoes, squash, or other fall vegetables and toss them with some whole grains and sturdy greens. In the case of this fall harvest salad, you roast some golden beets and sweet potatoes before tossing them with quinoa and mixed greens. You can also use kale and bulgur wheat if you have those items on hand. You can also use couscous or wild rice in place of quinoa.

This works great as an entree salad, side salad, or meal prep dish for a couple days. If you decide to meal prep this salad, though, we recommend that you use kale, as it doesn’t get soggy like other greens. If you plan to eat this right away, use the mixed greens in the recipe ingredients. Additionally, do not dress the salad if you meal prep, as that will cause all of the ingredients to get a little soggy. We don’t know about you, but we’d prefer to not eat a soggy salad!

Roasting the vegetables is the time-consuming part of this recipe. beets can take a while to roast, so cut them uniformly and on the thinner side. The same rule applies for the sweet potatoes. You want the vegetables to roast evenly, so make sure to spread them in an even layer on a baking sheet. If you do that, they should take about 30-35 minutes to roast. Remove them from the oven and allow them to cool slightly before assembling the salad. And remember, you can cook the quinoa, prepare the rest of the ingredients, and make the dressing while the veggies are roasting.

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Are you ready to dance? A better question is: Are your taste buds ready for a flavor party? This raw vegan kale pesto with pumpkin seeds is a blissful bowl of green goodness! This delightful twist on a classic pesto is not only a beautiful sight to behold, but also a powerhouse of flavor and nutrients that goes great on zoodles or as a dip for raw veggie sticks. You may find that you prefer this pesto to an unhealthy, processed jarred pesto sauce! And that jarred sauce belongs in one place: the garbage!

Kale is a super green that offers an earthy, robust flavor and an assortment of nutrients, including vitamins A, C, & K, an abundance of fiber, magnesium, iron, and calcium. It harmonizes with the creamy nuttiness of raw pumpkin seeds, or pepitas. Pumpkin seeds contain heart-healthy fats, protein, and good amount of magnesium. Those little green seeds add great texture to this pesto, in addition to helping you feel full and happy.

One of the traditional ingredients in pesto is parmesan cheese, which you cannot enjoy on a raw vegan diet. That’s why you use nutritional yeast to help achieve that signature cheesy flavor from classic pesto recipes. Nutritional yeast, in addition to offering a cheesy flavor, is packed with necessary vitamins and minerals, including vitamin B12, which can be difficult to get on a vegan or raw vegan diet.

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A happy life is a healthy life. Feeding your body foods that provide optimal nourishment to encourage the optimal function of all systems and organs is truly a gift. When you eat the right foods, you feel a whole lot better. That doesn’t mean you cannot cheat a little here and there and indulge in some unhealthy options. If you find that you have been eating a little unhealthier, though, switch it up and make yourself a refreshing raw salad like this kale cranberry almond salad. It contains fiber, protein, magnesium, vitamin C, antioxidants, and other beneficial vitamins and minerals.

Kale is a superfood, but it’s not the only ingredient that brings a super nutritional profile to this salad. As the other leafy green base, you have romaine lettuce, which is an excellent source of vitamin K, folate, beta-carotene, vitamin C, calcium, and potassium. The avocado also provides magnesium and potassium, in addition to healthy fats, folate, fiber, and more. Along with their low sodium levels, avocados do not contain any cholesterol, making them great heart-healthy foods.

When you enjoy this kale salad, not only will you feel good about yourself, but you’ll also get to enjoy varying textures and flavors. Although the kale can be slightly bitter, you don’t taste it because the dried cranberries offer sweetness and almonds provide nuttiness. Avocados don’t offer specific flavor, but they do offer a textural difference from all the crunch in this salad. Finally, you get the zesty dressing that also provides some creaminess, thanks to the tahini.

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Summer wouldn’t be complete without including stone fruit in your recipes. Although this salad calls for peaches, you can substitute them with nectarines, plums, or apricots if you have them on hand. The goal is to make your life easy, but we also want to add a little pizzazz to your regularly old salad. Kale is a great sturdy green that has just the right amount of bitterness for the sweeter peaces and juicy, tart blueberries. That said, this salad does a great job at making kale not taste like kale.

This could potentially be one of your new favorite salads during summer. The season is not over, so you still have time to get your hands on some fresh, seasonal peaches. The salad is very simple and tossed in an easy lemon vinaigrette that pairs beautifully with the kale, blueberries, peaches, and pumpkin seeds. You can enhance your content of protein and healthy fats if you want to add raw pecans (pictured). They are not required, but add an additional textural and slightly salty and nutty component. Again, make it easy on yourself, though. No need to overcomplicate your life!

When it comes to making a kale salad, one tip that we always suggest is to massage the kale. This extra step helps to soften the leaves and make them easier to eat. Alternatively, you can chop the kale finely instead of adding large leaves to your salad. If you have never massaged your kale before, there has never been a better time to start. Lastly, remove those fibrous, thick stems from the kale leaves, as they have a bitter, unpleasant taste.

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A smoothie without a banana? Believe it or not, you don’t have to include banana in every smoothie you make. Yes, bananas offer sweetness and can help your smoothie achieve a smoother, creamier texture, but they aren’t always necessary. That is especially true if you are trying to watch your sugar intake. You can usually achieve the same creamy consistency by using avocado instead of bananas. This smoothie doesn’t have either of those creamy ingredients, but it does fulfill 273% of your recommended daily intake (RDI) of vitamin C, 62% of calcium, and 273% of vitamin A.

This green smoothie tastes of kale, but not overwhelmingly to the point where it tastes like lawn clippings. The sweetness of the apple and bright lemon juice work well to tone it down. Without the banana, the flavor of the apple really comes through. Plus, the addition of the almond butter adds a nutty, fatty component that takes your focus off the slightly bitter kale flavor. Just make sure that you remove the thick kale stems, or you’ll be enjoying a kale apple smoothie that really tastes like bitter kale.

To make this smoothie, simply add all of the ingredients to a high-speed blender and blend until completely smooth. The homemade almond milk will do a great job at creating a creamier consistency. It also builds on the nuttiness of the almond butter and does a better job than water at distracting from the kale flavor. We hope you love it!

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You will find this vegan twist on a caesar salad quite delicious!

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When you think of electrolytes, you most likely think of brightly colored sports drinks sold in supermarkets, convenience stores, and gas stations. In reality, these sports drinks contain a hefty amount of sugar, dyes, added flavors, and preservatives. You get more sugar than electrolytes when you consume them.

What Are Electrolytes?

Electrolytes are essential minerals, including calcium, sodium, chloride, magnesium, phosphate, and potassium. The term “electrolytes” refers to particles that carry positive or negative electric charges. From a nutritional standpoint, these are the vital nutrients in your sweat, blood, and urine. When potassium, sodium, or calcium dissolve in a fluid, they form electrolytes, which are positive or negative ions in metabolic processes. Electrolytes are necessary to keep the nervous system and muscles functioning. They also help to balance your internal environment.

Although drinking electrolyte-rich beverages can help fuel the body, they aren’t the only sources. You can find a variety of electrolytes in various fruits and vegetables, the top eight of which we detail below. 

Coconut Water

Coconut water refers to the clear liquid found within a young, green coconut. Some scientists refer to it as nature’s sports drink because it exhibits an impressive electrolyte composition. Coconut water offers potassium, magnesium, sodium, and calcium, all of which play critical roles in maintaining hydration, ensuring muscle and nerve function, and regulating heart function. 

Watermelon

Watermelon is the quintessential fruit of summer. Not only is it refreshing and hydrating, but it is a great natural source of electrolytes. Watermelon contains potassium, a small amount of sodium, and magnesium. Those electrolytes aid with muscle function, balancing bodily fluids, and hydration. Watermelon is also rich in other nutrients, such as vitamins A and C and lycopene, which is an antioxidant beneficial for heart health. 

Tomatoes 

Just like watermelon, tomatoes also contain lycopene, which gives them their signature red color. Tomatoes are often underestimated as a hydrating fruit, but they are naturally rich in water and electrolytes. They are great sources of potassium, which is vital for muscle contractions, nerve function, and fluid regulation. Additionally, tomatoes contain magnesium, sodium, and other antioxidants that support overall health. 

Strawberries

Strawberries are known for their great taste and impressive antioxidant content, but they also provide several electrolytes. They contain potassium, which helps nerve signaling and heart function. Strawberries also provide magnesium, which works to regulate blood sugar levels and supports muscle and nerve function. 

Pistachios

These small but mighty nuts may cost a pretty penny, but they are oh so worth it. Pistachios contain magnesium, and potassium, both of which support nerve signal transmission and blood pressure regulation. In addition to the electrolytes they provide, pistachios offer healthy fats and antioxidants. That makes these nuts a great addition to any balanced nutrition program. 

Spinach And Kale

Yet another reason to eat leafy greens, kale and spinach offer lots of magnesium and potassium. These two electrolytes work to regulate blood pressure and support overall heart function. Spinach has a mild flavor, so you can incorporate it into a variety of dishes. Kale tends to have a slightly bitter flavor, but you can tame that if you combine it with the right ingredients. Kale also offers calcium, which supports healthy bones and teeth, in addition to heart function.

Avocados

People praise avocados for their healthy fat content, but they also contain a couple electrolytes: potassium and magnesium. They even contain more potassium than bananas! Both magnesium and potassium work to maintain fluid balance, muscle contractions, and nerve signals. Finally, the healthy fats in avocados are essential for the absorption of fat-soluble vitamins and provide slow-burning fuel for the body. 

Oranges

Oranges are naturally rich in vitamin C, but they also contain potassium and calcium. That combination of nutrients makes oranges great for maintaining hydration and overall health. While potassium contributes to optimal heart function and nerve signaling, calcium supports bone health and has a hand in nerve transmission and muscle function. To reap these benefits, make sure you consume fresh oranges or freshly squeezed orange juice. Do not just consume store bought orange juice and think that you will get the same benefits, because you won’t.

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Did you have a few too many cocktails at the summer BBQ? Perhaps you ate a full bag of salty chips, a hamburger, and a long list of other fattening foods. What’s done is done and you cannot change the past. Don’t dwell on the past because the only way out of the depths is forward. One of the best ways to nurse yourself back to proper health is by following up all of that bad eating and drinking with a morning detox smoothie.

This detox smoothie is chock-full of nutrient-dense ingredients, including cucumber, ginger, and kale. Every detox eating regimen should include kale because it has a long list of nutritious benefits. Kale is an excellent source of fiber, which works to enhance digestive health and keep cholesterol levels down. Kale is also rich in quercetin and kaempferol, which are phytonutrients that may help neutralize inflammatory markers in the body.

Cucumbers help promote detoxification in a slightly different way. These water-rich produce items are advantageous for the liver because they aid in flushing out toxins and promote optimal liver function. Additionally, cucumbers contain flavonoids and beta-carotene, which may aid inflammation reduction and support the liver’s natural detoxification processes. Cucumbers, kale, and the other ingredients in this smoothie will not immediately fix your health, but it can kickstart the body’s detoxification processes and set you up for success.

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When you eat seasonally, you actually contribute to a more sustainable environment and support local farmers. On top of that, studies show that eating seasonally can help increase your nutrient intake. That means that growing and buying summer vegetables from local growers at farmers markets can improve your health and contribute to your community. 

What are the best vegetables to enjoy during these warmer, summer months? Some of those vegetables include leafy greens like kale, bell peppers, squash, garlic, shallots, and herbs like basil. Continue reading to learn what’s in season during summer and the health benefits that these produce items offer. 

Eggplant

Belonging to the nightshade family, eggplant holds some highly unique plant compounds within their dark purple skins. The same polyphenols, such as anthocyanins, that are in blueberries and red wine exist in eggplant skin. That’s why the skin is purple! Eggplant may help fight free radical damage and provide the body with manganese and folate, both of which support bone and metabolic health. 

Shallots

Shallots are members of the allium plant family, which includes onions, garlic, and leeks. Researchers found that the organosulfur compounds in allium vegetables exhibit antibacterial, antiviral, and anti-fungal properties. That means that they help support immune defenses, and some studies show that shallots may help reduce blood pressure and cholesterol levels. They even have compounds that may help the body battle certain cancers, but more studies are necessary to confirm the efficacy. 

Basil

Basil is one of the world’s most popular herbs, making its way into everything from sauces and dressings to broths and salads. Manufacturers extract basil essential oil from the plant because the herb is rich in protective compounds. Some of those compounds include linalool, citronellol, and eugenol, all of which work to fight inflammation. Studies show that the antioxidants and antibacterial properties in basil work to boost digestive function, promote detoxification, and maintain healthy skin. 

Garlic

As another member of the allium family, garlic contains a compound called allicin, which works to protect against infections and fight pathogens. However, allicin is an unstable compound and it is only briefly present after you cut or crush garlic cloves. The sulfur compounds from garlic enter the body from the digestive tract, from which they travel throughout the body and have biological effects. 

Kale And Other Summer Greens

Kale is a popular superfood for good reason. As one of the healthiest greens available, kale is rich in antioxidants, including isothiocyanate. Kale also contains a good amount of potassium, magnesium, manganese, copper, and vitamins A, C, and K. Some studies show that certain substances in kale bind to bile acids in the digestive tract, preventing them from reabsorption into the body. That helps reduce the total amount of cholesterol in the body. Other heat-tolerant greens to enjoy in the summer include mizuna and Manoa lettuce, which yield new greens every three to five weeks. 

Tomatoes

Tomatoes, especially heirloom varieties, are bountiful in the summer months. They are the juiciest and go great in summer salads, so we encourage you to eat them raw. Tomatoes happen to be great sources of vitamins A & C and disease-fighting antioxidants like lycopene. Each tomato has its own unique taste and nutritional profile, so get your hands on grape, Roma, heirloom, and beefsteak varieties this summer. 

Cucumbers

The summer months are quite hot, so you need all the hydration help you can get. Cucumbers are more than 90% water and can help you reach your daily hydration goals. The high water content also helps your body break down food and absorb nutrients more efficiently. Cucumbers are naturally rich in vitamin K, which is a big bonus for bone health. Sufficient vitamin K levels reduce your risk of bone fractures and encourage healthy bone mass.

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