You may have heard of the FODMAP diet from a friend or article on a health website. This diet calls for people to eat foods low in FODMAP, certain sugars that cause intestinal discomfort. In theory, this diet should help people with irritable bowel syndrome (IBS) figure out which foods are problematic and which foods reduce symptoms. Think of this diet as a temporary restrictive eating plan, almost like an elimination diet of sorts.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbs that the small intestine absorbs poorly. People with FODMAP sensitivity can experience cramping, diarrhea, stomach bloating, constipation, or gas after eating high-FODMAP foods. In the case of this lemon vinaigrette, you can enjoy it without worrying about experiencing those symptoms. That is because all of the ingredients in this dressing are low FODMAP foods.

Because this lemon vinaigrette is very citrusy and acidic, we recommend serving it with salads that contain tomatoes, cucumber, romaine lettuce, or kale. If you are not cleansing, serve this dressing with your buddha bowl or pour it atop your quinoa. It can even be a great dressing to use for homemade tabbouleh or Italian pasta salad. Be mindful of the foods you eat with this, especially if you are monitoring your intake of these types of sugars, or if you have a digestive disorder.

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Has anyone out there vowed to eat more beets? If you did, then good on you! Beets are highly nutritious root vegetables that are just a little bit earthy. They are naturally rich in fiber, folate, vitamin C, potassium, and iron, in addition to other plant compounds. Both beetroots and beetroot juice may help to improve blood flow, increase exercise performance, and lower blood pressure. According to research, many of these benefits are attributed to the high content of inorganic nitrates.

After reading that little blurb about beets, don’t you think you should include more of them in your diet? Yes, is the answer, in case you were wondering. Although they exhibit an earthy flavor, you can tame it by pairing beets with the right ingredients. In the case of this beet smoothie, for instance, the strawberries, apple, and fresh lemon juice distract your taste buds from the signature beet flavor. It isn’t overly sweet, but it is wonderfully creamy, which you can attribute to the homemade almond milk.

Regarding the almond milk. Store bought almond milk is not acceptable if you are cleansing. This recipe also calls for alcohol-free vanilla extract, which adds a nutty, vanilla flavor. Now, you can exclude this if you make your own vanilla almond milk. All you have to do is add some dates or agave with vanilla extract to the blending process when you make your almond milk. That will establish a lovely vanilla base flavor that is a pleasant undertone in this beet smoothie.

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Do you want to feel unstoppable after your workouts? Do you want to maintain balanced electrolyte levels in the intense summer heat? Well, then you need this homemade watermelon electrolyte drink! Unlike store bought electrolyte drinks, this recipe does not contain an unnecessary amount of added sugars, dyes, artificial flavors, and preservatives. This is a much healthier alternative to a classic sports drink, and it puts a little pep in your step every time you drink it.

Watermelon is one of the favorite fruits of summer. Not only is it fruity, refreshing, hydrating, and delicious, but it is also a great source of electrolytes. Watermelon is mostly water, but it contains magnesium, potassium, and a small amount of sodium as well. These electrolytes can aid with muscle function, hydration, and balancing the body’s fluid levels. Additionally, watermelon contains vitamins A & C and lycopene, which is a antioxidant that benefits heart function.

Although watermelon colors this electrolyte drink a beautiful pinkish-red, it is not the only electrolyte-rich ingredient. Lemons provide lots of potassium, calcium, and magnesium, and help detox the liver, balance pH levels, and boost immune function. Finally, sea salt provide sodium, which is one of the electrolytes that you quickly lose via sweat. Ingesting salt is the easiest way to replenish what you lose. Just make sure that you go for sea salt over table salt because it is less processed.

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No need to set up a lemonade stand in front of your house because this won’t even make it out there. People will drink it before you get the chance to sell it! Fresh-squeezed lemonade is one of the best beverages to enjoy during the summer months. It brings back memories of hot afternoons playing outside with your friends. Mom would pour you a glass of tart, thirst-quenching deliciousness, and it was nothing short of magical.

Mom probably wasn’t shy with the sugar, people. She probably loaded that pitcher up with a healthy amount of granulated sugar or simple syrup. This recipe takes a step in a healthier direction, replacing simple syrup with raw agave nectar. It also uses freshly squeezed lemon juice. You know, one of the best parts about getting older is that you realize how simple it is to make lemonade out of lemons. Yes, they can occasionally be pricey in the store, depending on the season, but we encourage you to befriend a neighbor or two with lemon trees. Some neighbors even leave boxes of excess lemons out because they’ll go bad if they just leave them on the tree and let them fall.

The secret to any great lemonade is establishing a little bit of sweetness that doesn’t overpower the sour punch of the lemons. Additionally, you want to evenly combine sweetener with the water and lemon juice. Make sure that you are actively stirring as you pour the agave into the pitcher. Liven up your lemonade pitcher by adding fresh lemon slices!

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Sometimes, you need a quick and easy salad dressing to dress your entree or side salad. A creamy dressing, especially if it is raw vegan, usually contains cashews because help create a smooth consistency. This creamy cilantro dressing uses raw sunflower seeds in place of cashews, making this dressing friendly for anyone with a nut allergy. It requires a mere five to 10 minutes of your time and five simple ingredients, some or most of which you probably already have in your kitchen.

Why did we choose sunflower seeds for this dressing? Sunflower seeds have a milder flavor when compared to cashews. They also contain essential nutrients, such as selenium, zinc, folate, vitamin E, and vitamins B5 and B6, in addition to many more. Fresh lemon juice is a great addition to most salad dressing recipes because it adds a refreshing zest. Not to mention, it provides a healthy dose of vitamin C and helps promote alkalinity within the body.

Now, for the star of the show, we have the cilantro, which colors the dressing a vibrant green. If you are one of those people that has an aversion to cilantro because it tastes like soap, we feel sorry for you. That said, you can choose another herb, such as basil or parsley, to use in place of cilantro. The flavor will change, but all of the other ingredients work with both of those herbs. You can even use dill if you want, but dill has a stronger flavor, so just keep that in mind.

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Are you friends with a neighbor just because they have a gorgeous lemon tree that produces so many lemons? We wouldn’t blame you if that’s your situation. Lemons, or citrus fruits in general, hold that much power. They contain a lot of vitamin C and other antioxidants that support various aspects of health. Take the trend of drinking lemon water, for example, which may help support digestion, detoxification, and reduce the risk of kidney stones. 

Lemons are known for their wonderfully acidic juice, but they actually help to alkalize the body, despite that tart flavor. In its natural state, lemon juice is acidic with a pH of about 2. Once it is metabolized in the body, however, it becomes alkaline with a pH level well over 7. And the great thing about lemons is that you can have them year-round in many parts of the world. This depends on the trees’s geographical location and how long the harvesting season is (about a few months). 

Nearly all lemons sold in North America are Lisbon or Eureka. These are classic, small- to medium-sized, bright yellow lemons that have a slightly tangy flavor. Meyer lemons, which are sometimes available in specialty markets in the winter, have a darker peel and sweeter, floral juice and flesh. Continue reading to learn more about the health benefits of lemons.

They Support Heart Health

Due to their vitamin C and antioxidant profile, lemons help protect your cells from damaging free radicals. These unstable particles can damage your cells if you don’t neutralize them. By fighting free radical damage, you ultimately work to prevent atherosclerosis, a condition that’s characterized by plaque buildup in the arteries and can increase the risk of heart attack and stroke. 

The phenolic compounds in lemons work to regulate blood pressure, cholesterol levels, and support endothelial function. For reference, endothelial function is how easily blood flows throughout the body. Reduced endothelial function can increase your risk of heart disease. A 2017 study found that higher fruit and vegetable intake reduced the risk of cancer, all-cause mortality, and cardiovascular disease. So eat your lemons!

They Help Prevent Kidney Stones

Kidney stones are hard deposits composed of minerals that build up in the urinary tract and form in the kidneys. Passing a kidney stone can be a very painful experience, affecting about 10% of people. If you increase levels of urine citrate, a weak acid, and make urine more alkaline, you may help prevent kidney stones. 

Lemons contain a form of citric acid that works to increase urine citrate levels. The citric acid binds with urinary calcium in order to prevent oversaturated urine. It also binds to clumps of calcium oxalate crystals to help prevent them from growing and turning into kidney stones. The National Kidney Foundation estimates that consuming four ounces of lemon juice mixed with water per day may help reduce the risk of kidney stones. 

They Prevent Cell Damage

As mentioned earlier in this article, lemons are naturally rich in antioxidants, which work to fight free radical damage. The research states that citrus fruits contain a wide array of antioxidants, but newer research indicates that the peels of citrus fruits contain higher amounts of antioxidants. When you fight free radical damage with these unique antioxidants, you help prevent cell damage, which ultimately reduces your risk of chronic kidney disease, cancer, cardiovascular disease, and chronic obstructive pulmonary disease (COPD). COPD is technically a group of chronic, progressive lung diseases that limit airflow to the lungs, which makes it difficult to breathe. 

They Enhance Iron Absorption

Iron is a mineral that you need for optimal growth and development. The body uses iron to make hemoglobin, which is a protein in red blood cells that carries oxygen from the lungs to the rest of your body. Lemons contain a minuscule amount of iron, but they can enhance iron absorption because they are rich in vitamin C. One lemon contains over 30% of the recommended daily intake of vitamin C. Vitamin C helps the body better absorb nonheme iron, which is found in plant-based and iron-fortified foods. Pairing your iron foods with vitamin C helps you absorb iron even more efficiently. 

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You have to love a sheet pan meal or side dish. Much like a one pot meal, a sheet pan meal is convenient, easy, and doesn’t require many dishes. No need for separate pots and pans! Ain’t nobody got time to do all of those dishes! So…we are pulling off this trusty side dish that requires minimal prep time and very few dishes. Unsurprisingly, it tastes pretty amazing straight off the pan!

This side dish features tender roasted baby potatoes, a flavorful and zesty lemon dressing, and soft asparagus that have a slight crunch. The addition of fresh lemon wedges on the sheet pan helps impart more lemon flavor into the potatoes and asparagus. It’s a great entree or side dish for anyone following a vegan or vegetarian diet. Should you want to add different vegetables to this pan, you can do so, but make sure not to overcrowd the pan. If you find that your pan is too crowded, divide the vegetable mixture across two separate sheet pans.

The only thing to keep in mind with this recipe is that you may want to cut the vegetables so that they are uniform in size. If the baby potatoes are small enough, you may want to halve or quarter them so they cook evenly with the asparagus. Otherwise, you can boil the baby potatoes for about five minutes before baking them. Cutting them into smaller pieces means no boiling and fewer dishes for you to wash. Choose wisely and enjoy the recipe!

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If you know anything about blueberry pie, you know that lemons are an essential component. The lemon zest, in particular, adds the right amount of zing that completes the pie. The same applies to this lemon blueberry smoothie. You may classify this smoothie as a culinary experiment, but is much tamer than some of the wild concoctions we’ve come up with over the years. This is a refreshing, sweetly tart smoothie that is as good as any dessert you know and love.

The great thing about this smoothie is that it only contains five simple ingredients. It is dairy-free and raw vegan, but there is plenty of room to add your favorite nutritional boosters. That means that you can add some spirulina, raw vegan protein powder, or empty some Dherbs capsules into the smoothie for an extra boost of health.

The Ingredients

• Frozen blueberries: This smoothie’s beautiful color is attributed to the blueberries. Make sure to freeze your blueberries overnight because frozen fruit helps to thicken the smoothie better than ice can. If you have frozen blueberries on hand, you can use them, provided they do not contain added sugars or preservatives.
• Frozen banana: Most of the sweetness in this smoothie comes from the banana, but so does the creaminess. Just make sure that you peel and slice the banana before freezing it to make it easier on your blender.
• Lemon: This smoothie calls for the juice and zest of the lemon, both of which provide a wonderful tartness.
• Almond extract: Not vanilla extract? No, because almond extract is where it’s at and will take the flavor of this smoothie to the next level.
• Homemade almond milk: To bring home that almond flavor, you’ll use homemade almond milk, which also gives the smoothie a great creamy consistency.

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In the dessert world, is there a more classic combination than lemon and poppy seed? Vanilla and chocolate may take the majority vote, but lemon and poppy seed is truly a great combination. Regarding this chia pudding, it is packed with incredible lemony flavor, poppy seeds, protein, healthy fats, and natural sugars. You can whip up this recipe in 15 minutes or less, place it in the fridge to set overnight, and then pull it out in the morning to enjoy as a healthy, filling breakfast.

The great thing about this chia pudding is that it only requires six ingredients. Chia seeds are the star of the show, and rightly so! They help to optimize digestive function and supply the body with a lot of omega-3 fatty acids, which benefit heart and brain health. The unique combination of healthy fats, fiber, and proteins in chia seeds makes them great to include in your breakfast because they help you satiate you. That means that enjoying chia pudding in the morning can help keep you full until lunch.

Although this recipes calls for homemade almond milk, you have the freedom to use the homemade nut or seed milk that you prefer. Homemade cashew milk, walnut milk, or even hemp seed milk can contribute to a creamy texture. If you want to go the full vegan route and abandon raw vegan (not endorsing this for cleansers), you can use oat milk or other store bought non-dairy milk. We would not use coconut milk, though.

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One thing is for certain: you feel a lot better after enjoying a raw vegan dessert than after you eat a pint of ice cream or packaged pastry. Think of this dessert as raw vegan comfort food, only this recipe puts a zesty spin on a timeless classic. Carrot cake, depending on who you ask, ranks high in the dessert world, but all of the calories, unhealthy fats, sugar, and dairy products that go into it are not kind to the gut. Fortunately, this healthier, raw rendition provides all the flavor without the unwanted bloating that comes with eating regular cake.

Have you noticed that a lot of carrot cake recipes contain pineapple chunks? That is a personal preference, but it an add an interesting, somewhat weird, flavor to the cake. When you cut into a carrot cake and see real bits of carrot, though, you know you are in for a treat. Grated carrots add a surprising sweetness to carrot cake, and the fresh lemon and orange are very complementary. Your palate craves freshness and acid, which both the lemon and orange offer. But make no mistake: this is not a citrus-forward dessert like a lemon bar. This is carrot cake that has notes of refreshing citrus!

You can choose to make this raw vegan carrot cake in a round cake or pie pan, or you can make tiny cupcakes. Whichever method you choose is completely fine, but if the smaller individual pieces help you control your portions, go that route.

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