Don’t want to snack on freshly cut fruit or chopped vegetables while cleansing? Time to make some energy balls! You can fully customize energy balls with different nuts, nut butters, seeds, seed butters, dried fruit, and more. This recipe, however, is nut-free and only requires three ingredients: dates, hemp hearts, and desiccated coconut. To make the quick distinction, desiccated coconut is not the same as a package of sweetened coconut flakes you see in the baking aisle of a grocery store. Desiccated coconut is unsweetened, grated coconut meat that has been dehydrated. Because it has no added sugars, the flavor is slightly nuttier.

Although any date variety will work for this recipe, we recommend Medjool dates because they are usually sweeter and more flavorful. Not a fan of dates? You can replace them with another dried fruit, such as dried figs or raisins. Just play around with the measurements in order to yield the best consistency possible. Energy balls are not an exact science, so your measurements do not need to be exact. We often eyeball each batch and they turn out just fine! If you are a stickler for the rules, though, we have the measured recipe for you to follow.

Due to the thick nature of the energy ball batter, which you form into balls with your hands, you must use a food processor. A food processor will easily blend the ingredients together until they form a clumpy, dough-like consistency. Once you achieve that, it’s time to get rolling! Just make sure that you wet your hands with water first to avoid the mixture sticking to your hands. It will yield about 10-12 energy balls, which you can store in an airtight container in the fridge for two weeks, or in the freezer for up to two months.

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You don’t have to go out and buy an ice cream machine or churner in order to enjoy homemade ice cream. As long as you have a blender or food processor and a freezer-safe container, you can enjoy a guilt-free dessert such as this recipe. Sure, peanut butter and chocolate ice cream is highly popular, but not everyone is a fan. Some people are also allergic to peanuts, so having an almond butter ice cream is the next best (and safest) option, provided there are no additional nut allergies.

A nut butter ice cream is such a simple concept, but packs a lot of flavor. Nut butters are naturally creamy and thick, so they help make the raw vegan ice cream a little creamier, acting similarly to frozen bananas. The dates in this recipe also help thicken the ice cream, but make sure that you soak them for one to two hours prior to blending them with the rest of the ingredients. The soaking process helps soften them, making the job a little easier on your blender. If you plan to use a food processor or have a VitaMix, you don’t have to soak your dates for longer than 15-30 minutes.

The almond butter primarily flavors this ice cream, and the flavor may change depending on the almond butter you use. Your choices are limited for almond butter since you have to use raw almond butter while cleansing. That said, different brands typically taste different. No matter which raw almond butter you use, one thing is for certain: this raw ice cream is absolutely delicious and creamy. We hope you love it as much as we do. How could you not? It’s a great source of healthy fats, protein, omega-3s, magnesium, and other vitamins and minerals.

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Five ingredients…that is all you need to make your next favorite smoothie. It’s beautiful when a recipe such as this comes together and tastes better and better with every sip. Adding nut butter to your smoothie can be a real game changer, especially if you are cleansing. Not only does it add healthy fat and protein, but it also adds a nutty flavor that gives your palate a break from fruits and vegetables. It’s that new guest at the party that is a hit with everyone!

The banana is a classic smoothie ingredient, but we feel that it gets used without much thought. It’s as though people add bananas to smoothies just because. It’s an easy ingredient to incorporate into a smoothie, with the added benefit of making a smoothie creamier and naturally sweet. Bananas happen to be great sources of vitamin B6, vitamin C, fiber, manganese, potassium, and magnesium. The vitamin B6 is easily absorbed by the body, and one banana can provide nearly 25% of your recommended daily intake. Vitamin B6 help the body metabolize carbohydrates, fats, and amino acids, and helps maintain a healthy nervous system.

That means that the banana can help your body metabolize the fats and protein from almond butter and use them for energy efficiently. Additionally, the dietary fiber in both banana and almond butter can help keep you full for longer. That’s why we encourage you to make this smoothie for breakfast. You may just avoid unnecessary snacking before you eat lunch! 

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Homemade nut butter is just the way to go, folks. You only need two ingredients and a food processor to make a smooth and creamy nut butter that is free of preservatives and other unnecessary ingredients. Unlike store bought brands, this macadamia nut butter is free of palm oil, lectins, peanuts, and added sugars. That means that this nut butter is raw vegan, Whole30-approved, Paleo, grain-free, gluten-free, keto, and sugar-free. The subtle hint of sea salt perfectly complements the robust macadamia nuts.

Is homemade macadamia nut butter better than store bought varieties? While both are great options, making your own allows you to control the ingredients and blend until you reach your desired consistency. Perhaps you enjoy a nut butter that is just between chunky and smooth. Maybe you like nut butter to be velvety smooth, and you can have control over that when you make your own. Plus, homemade macadamia nut butter is nearly identical in price as the store bought version. Depending on which stores you have access to, you may or may not always see macadamia nut butter available. If you find raw macadamia nuts, though, you can transform them into a luxurious butter.

You will need a food processor for this recipe because a blender just won’t cut it. To achieve a smooth nut butter, you will probably have to blend for three to five minutes, stopping to scrape down the sides periodically. Just keep blending, scraping down the sides, and blending again until you achieve a smooth consistency. Once you are satisfied, spoon the butter into a container, seal the lid, and refrigerate. Use when ready.

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Every cell in the human body contains protein, and one could argue that proteins are the building blocks of life. You need protein in your diet to help the body repair cells and produce new ones. Protein is also necessary for growth and development in children, teenagers, and pregnant women. 

By adding protein-rich foods to your diet, you can support immune function and create necessary hormones and neurotransmitters. Protein can also improve body composition, support blood sugar regulation, and aid weight loss. Be mindful of your protein sources, though, as some foods and drinks can both meet and exceed daily protein needs. Some foods and drinks may also not contain as much protein as you think. We’ve detailed some common culprits in this article. 

Chia Seeds

Don’t get us wrong, we love some chia seeds because they contain a lot of fiber, magnesium, selenium, calcium, and zinc. Although they are rich in these nutrients and other healthy fats, they are not particularly high in protein. One ounce of chia seeds contains 4.68 grams (g) of protein. Because you typically consume chia seeds in smaller portions (such as one or two tablespoons at a time), they should not be labeled a high-protein food. That said, they do contain a diverse mix of nutrients that are beneficial for overall health.

Granola Bars

These bars may be convenient for snacking, but they are not the best protein sources. In fact, many granola bars contain lots of processed ingredients and excess sugar. Sometimes, the healthier varieties provide complex carbs and fiber, but only contain a few grams of protein. Choose high-protein bars that offer at least 12 g of protein per serving. That amount of protein can help keep you satiated between meals and promote blood sugar regulation. 

Nut Milks

Although nut milks are great non-dairy alternatives to regular cow’s milk, they are not particularly high in protein. Cow’s milk typically provides 9.5 g of protein per cup, on average. Most people choose not to consume it nowadays for health preferences, dietary concerns, or environmental reasons. Nut milks provide other nutrients that are beneficial, but only a couple provide a sufficient amount of protein, specifically coconut milk, pea milk, and soy milk. Some people can compensate for the low protein content of nut milks by adding a scoop of collagen peptides to the beverage, as they tend to provide 12 g of protein per scoop.

Regular Yogurt

Yogurt makes for a great breakfast and snack option. Some types of yogurt are healthier than others, though, and the same rule applies for protein content. Plain Greek yogurt is the best yogurt option regarding nutrition. It is a great source of protein, providing nearly twice the amount of protein compared to regular fruity yogurts. Not to mention, Greek yogurt doesn’t contain the sugars and processed ingredients that flavored yogurts do. A six-ounce container of Greek yogurt offers 17.3 g of protein! It also contains 50% fewer carbs than regular yogurt. 

Peanut Butter

Peanut butter is commonly thought to be an excellent source of protein. While it offers vitamin E, folate, healthy fats, and other beneficial nutrients, it only offers a small amount of protein. Peanut butter provides eight g of protein per two tablespoons, which is not enough to be categorized as a high-protein food. That same serving contains 200 calories, so you would need to consume several hundred calories to get a lot of protein from peanut butter. 

Broth

Trying to get more protein in your life via soups, stews, and other recipes means that you have to select the right broth. One cup of regular chicken broth contains 3.26 g of protein, making it a low-protein food. Bone broth, however, is more concentrated and contains more protein. Be mindful that packaged broths, even bone broths, tend to contain a lot of sodium. Bone broth also helps to increase your collagen intake. 

Hummus

Hummus is a wonderful dip and chickpeas are naturally rich in protein. One cup of cooked chickpeas offers 14.5 g of protein! Because you consume hummus in small amounts, it is not as high in protein as people think. A quarter cup of hummus provides 4.77 g of protein, which is not enough to be classified as a high-protein dip. If you want to consume more protein, consider eating hummus with high-protein foods, or eat more chickpeas.

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Before we get started on great late-night snacks that support weight loss, let’s take note of a 2015 study that revealed snacking at night leads to overeating. As you know, overeating contributes to weight gain. However, if you plan to go to bed and hear your stomach growling, it is very tempting to reach for something quick and tasty. The problem is that most people reach for the wrong snacks to hold them over. 

Sometimes, it’s very possible that you did not eat enough during the day and need a snack to tide you over until morning. There are many hunger-curbing snacks that are healthy to enjoy before bed. The key is to choose low-calorie foods that keep you full without exceeding your caloric limit. Choose from the following healthy late-night snacks when hunger strikes. 

Oatmeal

There’s nothing wrong with a little A.M in the P.M. A bowl of warm oatmeal is quite the filling late-night snack because it is rich in fiber, offering four grams per half cup of uncooked oats. One serving of plain oatmeal has about 160 calories, according to the United States Department of Agriculture (USDA). It is low in fat and sugar, provided you don’t use those packets of processed oatmeals. Cook your oats in water and season them with cinnamon and a little maple syrup to keep the calories down. 

Fruit With Nut Butter

Some people argue against eating fruit at night because it can ferment in the gut overnight. As long as you know your digestive system, you can plan to eat the right fruits, which are typically low in calories and high in fiber. If you want a sweet treat, opt for fruit instead of ice cream or cake because the natural sugar will satisfy your sweet tooth. Consider eating whole fruits, such as grapes, apples, pears, cherries, berries, or grapes, all of which provide about 80 calories per cup. If you need something a little more substantial than fruit, try dipping your fruit in either low-fat yogurt, natural peanut butter, or almond butter. Be careful with how much nut butter you eat, though, because it can have about 90-100 calories per tablespoon. 

Popcorn

Do not grab a packet of movie theater popcorn and eat the entire thing while watching Netflix. If you want to get your crunch on, sub those unhealthy chips and crackers with air-popped popcorn. One serving of popped popcorn without butter offers just 31 calories. You don’t have to eat it plain; rather, you can season your popcorn with some garlic powder, black pepper, chili powder, or other seasonings to liven up the flavor. You can choose to put nutritional yeast on the popcorn for a cheesy flavor, but keep in mind that a two tablespoon serving contains 50 calories. 

Veggies And Hummus

Vegetables are some of the lowest calorie foods you can enjoy, and they typically contain a lot of water and fiber. One cup of raw carrot sticks, celery, bell peppers, snap peas, cucumber, broccoli, or zucchini offers between 25 to 50 calories. In addition to helping you feel full, vegetables provide lots of vitamins, minerals, and antioxidants, all of which benefit overall health. To provide extra sustenance, dip your vegetables in one to two tablespoons of hummus. Eating too much hummus will increase your caloric intake a lot, so be careful with your portions. 

Protein-Rich Foods

Don’t go grab a tomahawk steak and eat it like a caveman; rather, focus on high-fiber, protein-rich foods that move slowly through the digestive tract. A great high-protein and healthy fat option is mixed nuts. Just be mindful of your portions because an ounce provides 170 calories. You can also consume low-fat yogurt with some berries. Eggs can also be a great source of proteins, with one large hard-boiled egg providing 75 calories.

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Kiwis are great because they offer more vitamin C than oranges. They exhibit a slightly tart flavor with a sweet undertone, which comes through in this green anti-inflammatory smoothie. Some people don’t like their signature tartness, but blending them into smoothies with other ingredients may help sway that decision.

For this smoothie, the citrusy sweetness from the orange complements the signature kiwi flavor. The banana and raw agave nectar add a pleasant sweetness to balance the tart flavors. Even though this smoothie looks like blended grass clippings, the taste is far from that. In fact, you can always add a touch more agave if you prefer a sweeter smoothie. Just don’t go overboard with the agave because you don’t want this smoothie to be a sugar bomb, even if the agave is a natural sweetener.

Spinach is a great green to add to your smoothies because it doesn’t have a strong flavor. Add other fruit or nut butters, for example, to a spinach smoothie will completely hide the mild leafy green. Spinach is a low-calorie leafy green that contains vitamins A, C, and E, in addition to magnesium, zinc, and antioxidant compounds. Researchers note that leafy greens like spinach can help reduce inflammation in the body and improve immune function. It also helps maintain mucus membranes, which are essential for eyesight!

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If you are trying to lose weight, you don’t have to shy away from fruit. In fact, you don’t have to shy away from a lot of food groups, despite what people say or don’t say. Nowadays, fruit is either your best friend or the enemy if you are informing yourself about weight loss foods. In fact, there is no shortage of claims about how you should eat fruit. “Experts” tell you what time of day to eat fruit and which fruits to avoid to support weight loss. 

What is true and what is false? Well, each person processes fruit, and food, differently, so the way one person metabolizes fruit may be different to the way another person does. Not only that, exercise habits also play a role in how much fruit you can eat while you are trying to lose weight. What we can say is this: below, we have outlined the top myths about fruit and weight loss, along with what you should believe. 

Myth 1: Fruit Makes You Gain Weight Because It Is High In Carbs

Fruit contains carbohydrates, but they are complex carbs that primarily come from dietary fiber. Dietitians note that dietary fiber supports gut microbiome and keeps people full for longer, in addition to supporting regular bowel movements. Fiber also helps stabilize blood sugar and the more you have in your diet, the better it is for your weight loss efforts. You don’t have to cut out fruit because they have carbs; rather, keep your serving sizes in check. Some fruits may count as two servings of fruit, but you can safely consume between 1.5 to two cups of fruit per day.

Myth 2: Blending Fruit Destroys Fiber And Reduces Nutrients

Do you enjoy sipping smoothies instead of chomping on apples, bananas, and kale? Don’t let the Internet lead you astray because blending fruit does not take away from the nutritional profile, nor does it destroy the fiber. Blending fruit exposes it to oxidation, and too much oxygen exposure for too long can reduce nutrients. If you blend and sip immediately after, there’s no need to worry. Blending fruits into a smoothie is a great way to get more servings of fruit into your daily diet. Just make sure that you incorporate vegetables into your smoothies, so as not to only consume fruit in one sitting. You can also increase the fiber, protein, and healthy fat content by adding nut or seed butters to the smoothie.

Myth 3: You Shouldn’t Eat Fruit Because Of The Sugar

A big misconception about fruit is that it contains a ton of sugar because of the inherent sweetness, so that means it is unhealthy. There is a difference between the natural sugar in fruit (fructose) and added sugars in foods. In large amounts, fructose can be harmful, but it is very difficult to consume in excess in its natural form. Different fruits provide an assortment of vitamins, minerals, antioxidants, and dietary fiber. They are also rich in water, which helps you meet your daily hydration needs. Even if fruit contains natural sugars, it provides other health benefits from the myriad nutrients it offers. Eating some fruit is better than eating a candy bar!

Myth 4: Avocados Are Fattening

A lot of people eliminate avocados from their diet when trying to lose weight because they are relatively high in fat. Contrary to popular belief, you do not need to eliminate fat from your diet to meet your weight loss goals. Avocados contain healthy fats, which can help you manage appetite and keep you fuller for longer. That means you will be less likely to snack and you will probably eat less overall. Cutting out fats can cause some people to feel unsatisfied after meals, which may cause them to eat processed foods or other foods that are rich in sodium. If you want to feel full, combine your avocados with some whole grains, vegetables, and lean protein to make a nutrient-dense, filling meal.

Myth 5: You Shouldn’t Eat Fruit On An Empty Stomach

The myth is that eating fruit on an empty stomach allows it to rot in the gut, which slows down the digestion of other foods. The theory is that that “rotting” contributes to gas, bloating, and other digestive issues. That “rotting” in the stomach is complete fiction because the stomach naturally prevents overgrowth due to its acidity. In fact, most microorganisms don’t stand a chance in there! The fiber in fruit can actually help you feel full and inhibit blood sugar spikes after eating meals. If you want to eat fruit first thing in the morning on an empty stomach, it will not just sit and rot inside the stomach. Pair fruits with protein sources such as almond butter, peanut butter, or Greek yogurt because these foods help further stabilize blood sugar.

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Looking for an easy fall-inspired spread that you can easily make in a slow cooker? Well, you just found your recipe! This homemade pumpkin butter warming, spiced, and made with seven simple ingredients, including pumpkin pie spice, 100% pumpkin puree, vanilla extract, and more. Just like apple butter, pumpkin butter has a rich, creamy, and subtly tangy flavor is complemented by sugars.

Regarding the nutritional flavor profile, this is not the healthiest thing on the planet to consume. It is, however, homemade and free of artificial flavors and ultra-processed ingredients. Canned pumpkin puree is an excellent source of fiber and vitamin A, but make sure to buy that instead of pumpkin pie filling. One cup of cooked pumpkin, for example, contains about 49 calories, 12 grams of carbohydrates, 3 grams of fiber, and 7 grams of sugar. It also contains vitamins C & E, potassium, and iron.

Even though this homemade pumpkin butter calls for a specific amount of sugar, you can opt for less if you want to watch your sugar intake. Because this recipe cooks in the slow cooker, the flavors will infuse beautifully and it will still spread like a luxurious, soft butter once it cools. You can also add other nutritious ingredients like chia seeds or raw nut butter, but that may affect the spreadability and texture of the pumpkin butter.

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A peanut butter oatmeal smoothie is the perfect way to start your day. It’s a quick and easy vegan breakfast or snack option that contains a lot of protein and fiber. Besides the creamy texture and prominent peanut flavor, this smoothie comes together with a handful of pantry staples, including oats, peanut butter, and banana. It’s a great smoothie to have along your weight loss journey, serving as a filling breakfast option during busy mornings.

If you are not a fan of oatmeal but want enjoy the health benefits of oats, blending them into a smoothie is a great way to do that. Oats offer protein, fiber, and complex carbohydrates, and some studies indicate that they may aid digestion and benefit heart health. Don’t worry about the oats making the smoothie taste too dry or grainy. While they may add a slightly grainy texture to the smoothie, the creaminess of the banana and peanut butter make this smoothie very enjoyable to drink. To make the smoothie extra creamy and almost milkshake-like, make sure to peel, slice, and freeze the bananas overnight. Frozen bananas are the ticket to the perfect smoothie!

When it comes to which oats to add to this smoothie, you should choose rolled oats or quick oats. Both varieties are great because they are soft and chewy, therefore they blend easily. Do not use steel cut oats, unless you want an unpleasant smoothie drinking experience. Because oats are great sources of fiber, they help fill you up and keep you from snacking between meals. That’s great news for your weight loss efforts!

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