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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If you follow a balanced diet, then you most likely include both animal and plant-based foods. You make sure to include fruits, vegetables, complex carbohydrates, protein, and fiber. In fact, you probably make it a point to hit your daily protein goals, which should not be a challenge. Some people on plant-based diets, however, have a harder time meeting their daily protein needs. That may be because they do not understand which plant-based foods have the most protein. 

The body requires an adequate supply of protein to build muscle and produce hormones and neurotransmitters. If you happen to follow a plant-based diet and are looking for foods to help increase your protein intake, the foods in this article should help you achieve that goal. 

Kidney Beans

Not only are kidney beans rich in protein, but they also contain a lot of folate, which is an integral nutrient during pregnancy. Folate has several roles in the body and is necessary for healthy fetal development. One cup of kidney beans satisfies 54% of the recommended daily intake (RDI) of folate. One cup of cooked kidney beans also provides 15.3 grams of protein. Kidney beans also contain leucine, phenylalanine, lysine, and valine, all of which are essential amino acids. 

Black Beans

Don’t worry, this list of plant-based foods rich in protein will contain other foods besides beans. We could not leave black beans off the list, as they offer 15.2 grams of protein per cooked cup. They are also rich in magnesium, a mineral that can help regulate stress. Similar to kidney beans, black beans contain lysine, valine, leucine, and phenylalanine, but they also contain isoleucine. 

Peanuts

Peanuts are technically legumes, but most people consider them to be nuts. Both peanuts and peanut butter are rich in protein and pair well with both sweet and savory flavors. Peanuts contain leucine, phenylalanine, and valine, and offer 7.43 grams of protein per ounce. They are also great sources of magnesium, folate, and vitamin E, which exhibits powerful antioxidant activity. 

Asparagus

This is a spring vegetable, but you can typically find it in grocery stores year round. It is particularly high in protective flavonoid compounds and offers lots of vitamins A, C, and K. Similar to kidney beans, asparagus contains folate, but offers less protein at 4.32 grams per cooked cup. 

Green Peas

Didn’t your mom always tell you to eat your peas and broccoli? Well, she was onto something! Green peas are highly underrated, but they deserve lots of love because one cup satisfies over 20% of the RDI of vitamins A, C, and K. Green peas are also rich in folate, thiamine, leucine, lysine, and phenylalanine. They offer 8.58 grams of protein per cooked cup and make great additions to rice pilaf, pasta, or soups and stews. 

Lentils

Dietitians encourage more people to eat lentils because these little guys are rich in protein, magnesium, potassium, iron, and folate. One cup of lentils provides a whopping 17.9 grams of protein, which is 30% more protein than what you find in two eggs. Lentils are also rich in leucine, isoleucine, valine, phenylalanine, and other amino acids. They are versatile ingredients that go great in grain bowls, salads, soups, and stews. 

Edamame

A single cup of edamame contains more protein than two cups of milk! The same cup of edamame covers over 100% of your RDI of folate and 52% of your RDI of vitamin K, which is necessary for optimal bone health and blood clotting. One cup of cooked edamame also provides 18.4 grams of protein, and it also offers lots of amino acids, including lysine, phenylalanine, and leucine. 

Fava Beans

Yet another bean that made it to the list! Fava beans are great sources of magnesium, copper, potassium, and zinc, in addition to protein. One cup of cooked fava beans offers 12.9 grams of protein and provides lots of lysine, leucine, phenylalanine, and valine. Fava beans go great in salads, soups, or you can even mash or blend them into a dip.

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Getting food on the table on a weeknight can be a difficult feat, especially for those who are busy. If that describes your average weeknight, these vegan chili garlic noodles are guaranteed to become a staple in your household. And although the chili garlic oil packs a little heat, it doesn’t overpower your palate. You want to know the best part? The chili garlic oil sauce makes a double batch, so you can have more for the next time you want them!

It’s very important that you use a neutral flavored oil to make the chili garlic oil. Olive oil is not a good choice because it will impart an odd flavor that doesn’t go with the rest of the ingredients. Great oils to use include avocado oil, grapeseed oil, or another neutral-flavored oil. And while Sichuan pepper flakes are an optimal choice, you may not find them easily. For this reason, red pepper flakes are serve as an excellent substitute.

One of the great things about this recipe is that it is very customizable. If you prefer other vegetables then you can change up the recipe. Not a fan of bok choy? Use broccoli or Chinese broccoli. Allergic to peanuts? Use cashews because they work very well in this recipe. Finally, if you don’t have soy sauce, you can use tamari or liquid aminos. Feel free to be creative in the kitchen with this recipe! That’s the main thing to remember.

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We’re going to let you in on a little secret to make sure that your zucchini ribbons are easy to eat. The trick is that you have to soak them in the lemon juice, olive oil, and herbs for about 30-60 minutes. Not only does this impart a ton of flavor into the ribbons, but it also tenderizes them for an easier eating experience. You don’t have to worry about crunching on raw zucchini!

Honestly, this is one of those salads that exceeds your expectations. The ingredients pair beautifully together and the fresh herbs give off enticing aromas as well. You get excited before you even bring the zucchini ribbons to your mouth! On the subject of zucchini ribbons, you can prepare them several ways. An easy way is to use a flat vegetable peeler to achieve thin, flat ribbons. If you want to expedite the process, use a mandoline slicer, but make sure that you have on a very thin blade attachment.

Marinating the zucchini is essential because the acids in the marinade will allow the zucchini to lose some water. You can easily discard the water before serving. The fresh lemon juice will slightly “cook” the zucchini ribbons, softening them a bit, but not to the point where they lose their tender crisp. If you can’t get your hands on raw peanuts, feel free to use raw cashews, raw pine nuts, or raw sunflower or pumpkin seeds. We hope you enjoy this refreshing, unique salad!

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Most people know biotin as the nutrient that benefits the hair, skin, and nails, and they aren’t wrong. There are many biotin gummies, pills, and other supplements that promise hair growth and youthful skin. If you don’t want to spend your savings on a nutrient that you can easily obtain via your diet, then clicked on the right article. We aim to highlight some of the best plant-based sources of biotin, so that you can have healthier locks, but also better digestion and gene communication. 

What Is Biotin?

Biotin is a water-soluble vitamin, meaning the body cannot store this nutrient. A person must obtain biotin, or vitamin B7, via their diet in food or supplement form. The gut can create some biotin, but researchers don’t know how much of it the body can absorb. It is present in many foods, both animal-based and plant-based, so there is no shortage of this nutrient in food. According to nutritional data, the daily value (DV) of biotin is 30 micrograms (mcg). Below, you’ll find out some of the best plant-based sources of biotin. 

Legumes

Legumes are high in fiber, several micronutrients, protein, and happen to be very rich in biotin. Specifically, peanuts and soybeans are the two legumes that exhibit the most biotin. One study found that a 3/4-cup serving of whole soybeans provided 64% (19.3 mcg) of the DV of biotin. The nutritional data for peanuts states that a one-ounce serving of roasted peanuts offers 17% (5 mcg) of the DV of biotin.

Nutritional Yeast

Nutritional yeast packs a healthy biotin punch when it comes to vegan sources of this nutrient. It exhibits a cheesy flavor that goes great in homemade vegan cheese, sauces, or dressings. Two tablespoons of nutritional yeast contains up to 69% (21 mcg) of the DV of biotin. It also contains lots of protein, B-vitamins, and various trace minerals. 

Avocados

Best known for their monounsaturated fatty acids, avocados are also rich in magnesium, potassium, and biotin. One medium avocado contains about 6% (1.85 mcg) of the DV of biotin. You can enjoy avocados raw, mashed on toast or guacamole, chopped in salsas, or sliced/chopped in salads. 

Almonds

If you’re nuts about nuts, you can continue eating almonds. Not only are they rich in heart-healthy monounsaturated fats, but they also contain lots of fiber, vitamin E, and biotin. A 2016 systematic review found that eating one ounce of nuts per day helped reduce the risk of stroke, heart disease, and cancer. A 1/4-cup serving of roasted almond delivers 5% (1.5%) of the DV of biotin.

Mushrooms

Because mushrooms have a high biotin content, they are actually protected from parasites and predators in the wild. According to nutritional data, 120 grams (about 20 caps) of canned button mushrooms contains 10% (2.6 mcg) of the DV of biotin. One cup of freshly chopped button mushrooms contains 19% (5.6 mcg) of the DV of biotin. Keep in mind that fresh is always best, as fresh mushrooms contain other micronutrients that canned varieties may not have, due to processing and preservatives. 

Broccoli

Broccoli is a superfood, so it isn’t a surprise that it is on the list of foods that contain biotin. A 1/2-cup serving of raw broccoli contains 1% (0.4 mcg) of the DV of biotin. In addition to biotin, broccoli also contains fiber, calcium, protein, and vitamins A and C. Enjoy broccoli raw, steamed, roasted, stir-fried, or blended into soups. 

Sweet Potatoes

Sweet potatoes are known for their carotenoid antioxidants, which help benefit the immune system and eye health. They are also rich in biotin, with some dietitians claiming they are some of the best vegan sources of this nutrient. A 1/2-cup serving of cooked sweet potatoes contains 8% (2.4 mcg) of the DV of biotin.

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Diving into a bowl of ice cream doesn’t mean that you have to consume dairy or a long list of unhealthy ingredients. Making your own ice cream is fun, easy to do, and requires a select few ingredients. This recipe embodies that statement, and it’s about to change your life. We do have to tell you that this is not raw vegan, so you cannot enjoy it while cleansing. Once you finish cleansing, however, you can enjoy this peanut butter banana nice cream.

The crazy thing about this recipe is that there are only two ingredients: bananas and peanut butter. The only other piece of equipment you need is a food processor to blend it into a creamy ice cream. You can make this recipe in a high-speed blender, but it needs to be a high-speed blender. No offense to any weak or slow blenders out there, but they simply won’t get the job done. Whether you use a blender or a food processor, it will take a couple minutes to fully puree the frozen bananas. You may even have to scrape down the sides a few times to make sure that your ice cream is perfectly smooth. We like chunky peanut butter, but not chunky ice cream!

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Overnight oats are all over Pinterest boards and Instagram videos show how easy it is to make them. Some people think oats are bland and boring, but you have to dress them up a bit to maximize flavors. That’s one of the reasons overnight oats work so well. Because the jar of ingredients sits in the fridge overnight, the flavors intensify and create harmonious marriages by the time you eat it. You can grab it from the fridge, add some optional toppings, and take it on the go with you. That’s why overnight oats are perfect for anyone who wants to save time in the morning.

One of the reasons why we love oats is because they contain a lot of complex carbohydrates, fiber, and protein. They help keep you full until your next meal, reducing your cravings and unhealthy snacking habits. The slow release of energy is the reason why you don’t crash after you eat a cup or bowl of oats. This is excellent if you need to remain productive. This recipe calls for oats, peanut butter, chia seeds, unsweetened almond milk, cinnamon, and banana. That’s it, folks. Just try to purchase all natural peanut butter that doesn’t contain added sugars, flavors, and excess sodium.

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Sometimes you need a snack pronto! You don’t know why, but the hunger strikes and you need to satisfy that hunger before you make unhealthy food choices. Lucky for you, these peanut butter balls only take 10 minutes to make! You won’t regret making this at all, especially when that afternoon slump hits. You can thank us later.

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People who participate in Dherbs cleanses are occasionally confused about the raw vegan diet. We’ve heard it all, folks, and the questions about the cleansing diet will never stop. This is completely normal because the raw vegan diet forces you to focus on foods that people often neglect. These foods include raw fruits, vegetables, and raw nuts and seeds. Yet, there are still questions about the diet, and this article intends to clear up the confusion surrounding the foods that people think are cleanse-approved.

YOU CAN ONLY CONSUME RAW FRUITS, VEGETABLES, AND RAW NUTS AND SEEDS WHILE CLEANSING. YOU CANNOT COOK THESE ITEMS AND YOU CANNOT CONSUME MEAT, FISH, POULTRY, PROCESSED FOODS, REFINED SUGARS, ARTIFICIAL SWEETENERS, COFFEE, OR SUGARY BOTTLED BEVERAGES.

Despite those instructions, we still receive questions about eating beans, chicken, or roasted vegetables while cleansing. Sure, there are a few additional items (like spices, nutritional yeast, olive oil, raw apple cider vinegar, and certain raw vegan items) that are acceptable to consume. Yet, questions about beans, canned foods, sweeteners, bottled juices, and other food items keep pouring in. We welcome your questions, everyone, because that is how you receive clarification.

Some people don’t understand why certain items are not acceptable to eat during the cleansing process. For this reason we decided to put together the most common foods that people ask us about eating during their cleanse.

Corn

Yes, corn is a vegetable, but the kernel (where popcorn comes from) is a grain, well a whole grain to be completely accurate. To further complicate things, most grains like corn are technically fruits, because they come from the seeds or flowers of the plant. What does this mean for you, the cleanser? In short, you cannot consume corn during the cleanse. It requires cooking, contains genetically modified organisms, and it is not nearly as nutrient dense as other fruits and vegetables.

Ezekiel Bread

Sorry, folks, but the answer is no, no, and no again. While this is an excellent product to consume after you finish cleansing, it is not acceptable to consume during your cleanse. This bread is made with wheat, soybeans, lentils, spelt, millet, and barley, and it is a baked product.

Store Bought Salad Dressings

People get upset when we tell them that store bought salad dressings, even the vegan ones, are not cleanse approved. The reason for this is because bottled dressings often contain dairy products, added sugars, saturated fats, trans fats, and other preservatives. Instead of drowning your salads with unhealthy dressings, whip up your own. It’s so easy to make homemade dressings!

Honey

This one frustrates a lot of people. Honey is a common sweetener, especially for herbal, caffeine-free teas. While raw organic honey has its benefits, it is not a raw vegan product because it comes from bees. Often times, people purchase heavily-processed honey that contains added sugars. Instead of honey, you can use raw agave syrup, stevia, and grade A maple syrup as sweeteners during your cleanse.

Legumes

Yes, legumes are excellent sources of heart-healthy fats, fiber, and protein, but they are not cleanse-approved. Legumes are staples in various cuisines around the world, but they aren’t staples in the raw vegan diet. Eat them when you finish cleansing, though, because they help to fill you up with tons of high quality fiber, which prevents over-eating or excess snacking between meals.

Bottled Juice

There is one exception to this rule and it is that you can purchase a bottled juice from a juicery that cold-presses the juice in house. Other bottled juices contain sugar, preservatives, and they are fortified with nutrients because the processing strips away the flavor and nutritional value of the ingredients.

Balsamic Vinegar

The reason apple cider vinegar is acceptable to consume during the cleanse is because it doesn’t go through a heating process. Balsamic vinegar, on the other hand, involves boiling the sweet juice from pressed grapes into a concentrate. When you come off the cleanse, this is an excellent vinegar to use in homemade salad dressings.

Raw Fish And Sushi

Raw fish is not classified as vegetarian, vegan, and especially not raw vegan. Fish remains an animal product, no matter how you consume it; therefore, you cannot have raw fish while cleansing. And don’t get us started on sushi, because sushi involves cooked rice that is often sweetened with sugar and rice vinegar, two more foods that are not cleanse approved. Nori, however, is acceptable if it is not roasted.

Peanuts

Technically speaking, peanuts are legumes, which are not cleanse-approved. Additionally, peanuts tend to be hard on the digestive system, which is why we advise against consuming them during your cleanse. Opt for raw almonds, raw walnuts, raw pecans, raw pistachios, or raw cashews instead.

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As the saying goes, “Breakfast is the most important meal of the day,” but the reality is that all meals matter and you should focus on nutrition throughout the day. If you want to boost energy levels and cognition in the morning, you need to begin the day with hearty foods. When we say “hearty” foods, we are not referring to breakfast classics like eggs, bacon, sausage, toast and hashbrowns. Hearty foods are intended to be nutritionally dense and not greasy.

A plate full of grease and trans fats is not the right breakfast if you are restricting caloric intake to promote weight loss. One plate of those foods can easily put you at a thousand calories, or somewhere very close to that number. Not to mention, these foods can make you feel sluggish and weighed down. Breakfast is not something to give up on because there are easy ways to make nutritious meals in the morning.

If Weight Loss Is The Goal, How Many Calories Should You Eat At Breakfast?

Breakfast can put you in a bit of pickle because you need calories for energy, but you don’t want to eat so much food that you have to carefully count calories the rest of the day. Skimping on calories will likely make you hungry mid-morning before lunch, which is why you must focus on quality calories. If your goal is to consume 1,500 calories per day, then breakfast should be in the 300-400 calorie range. A great low-calorie breakfast is the tried and true green smoothie. Eating fresh fruits and vegetables will offer many vitamins and minerals that are easily absorbed. You’ll find healthy breakfast foods below.

Oatmeal

Old-fashioned rolled oats or steel cut oats are packed with fiber, which works to keep you full between meals, and they contain slow-release, complex carbohydrates. A recent study found that eating slow-release carbs for breakfast, such as oatmeal, can assist the body with burning more fat. Complex carbs, like those in oatmeal, do not spike blood sugar like refined carbs do. This means that insulin levels won’t spike as much, and too much insulin signals the body to store fat.

Raspberries

Raspberries are antioxidant powerhouses, but most people don’t know that they are great sources of fiber. One cup of raspberries contains eight grams of fiber! As we previously mentioned, fiber helps you feel satiated to prevent overeating and unnecessary snacking. The Journal of Nutrition published a two-year study that concluded that boosting fiber intake by eight grams per day for every 1,000 calories consumed resulted in 4.5 pounds of weight lost.

Almond Butter

Peanut butter is often a suggested breakfast item, but the truth is that peanuts can be difficult to digest, and peanut butter can have high amounts of sodium. Almond butter contains healthy fats, fiber, slow-release carbs, and protein, all of which are necessary for a healthy breakfast. You can add almond butter on sliced apples or bananas, or add it to your oatmeal for a balanced meal.

Chia Pudding

The best part about chia pudding is that you can make it the night before so that it will be ready to go in the morning. It takes several hours for the pudding to firm up and resemble the texture of tapioca. One 12-week study found that diabetics who ate chia seeds in the morning experienced improved blood sugar levels and reduced cravings. The fiber content is outstanding, with one ounce containing 11 grams of fiber.

Grapefruit

Most weight loss programs encourage people to eat grapefruit for the reason that they contain a lot of water and fiber, two things that are necessary for weight loss. One study with 91 obese adults revealed that consuming half a grapefruit before meals led to significant weight loss. Another 12-week study found that people who ate grapefruit in the morning lost an average of 3.5 pounds, which was five times more than a controlled group. Grapefruit can accompany most breakfasts, and it can even be freshly juiced to obtain its health benefits.

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