This is not your average fruit salad, people. This jicama salad, known as xec, is a citrus salad from the Yucatan state in Mexico. Xec is actually the Mayan word for salad, or ensalada. It is a quick and easy dish that is a classical side during the Day of the Dead. The ingredients in this salad may change depending on the time of year, as people use the seasonal produce that is available. Typically, though, the salad is made up of jicama, citrus fruit, and either chili powder or freshly diced serrano or habañero peppers. A classic ingredient list is as follows:

• Jicama
• Orange
• Grapefruit
• Mandarin (or tangerine)
• Sour orange
• chili powder
• Salt
• Pepper

In Yucatan, jicama is in season from November to January. It’s very common to see this salad sold by local vendors in markets in Mexico, but the ingredients can vary with the seasons. Mangos come into season during February and dragon fruit, pineapples, and other fruits and vegetables arrive during spring. Feel free to get adventurous with seasonal produce or use this recipe that is a great mix of fresh flavors.

The hardest part of making this fruit salad is the prep work, specifically the peeling of the jicama. Make sure to remove any excess skin and then dice the jicama up into bite-size pieces. It’s very common to squeeze half of a lime over the jicama to help awaken some natural flavor. This process also helps to prevent the jicama from browning.

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These days, there is so much information about various diets benefitting specific organs or systems in the body. Researchers note that the Mediterranean diet promotes longevity and helps reduce inflammation. The DASH diet helps to optimize heart function, while the keto diet puts the body in a state of ketosis to help use fat for energy, which ultimately promotes weight loss. 

If you are trying to adopt dietary habits that promote brain health, the MIND diet may be right for you. A new study, however, states that you can adopt small changes to encourage better brain function. How do you do that? Start by consuming half of a serving of flavonoid-rich foods every day. Sounds simple, right? Continue reading to learn more. 

What Are Flavonoids?

Flavonoids are antioxidant compounds in colorful, plant-based foods, such as oranges, bell peppers, apples, blueberries, strawberries, leafy greens, carrots, and more. Researchers point out the mounting evidence that suggests flavonoids are crucial compounds that may protect the brain as you get older. The results from different studies excite researchers because simple diet changes may prevent cognitive decline. 

How Do Flavonoids Support The Brain?

At Harvard University, researchers observed about 50,000 women with an average age of 48 years old. They also looked at upwards of 27,000 men with an average age of 51. Over the course of the 20-year study, participants answered different survey questions about their food intake. That data was used to determine how many and which flavonoids the participants consumed on a daily basis. 

Researchers also asked the participants to evaluate their cognitive abilities twice over the course of the entire study. This was to observe how their brain function and memory changed over time. At the end of the study, researchers noted that people who ate half a serving of flavonoid-rich foods every day experienced a 20% lower risk of cognitive decline. Of the flavonoids that participants ate, flavones and anthocyanin offer the most protective properties. They were able to lower cognitive decline by 38% and 24%, respectively. Flavones are found in most yellow and orange fruits and vegetables, while anthocyanin exists in blackberries, blueberries, cranberries, and cherries. 

How To Add More Flavonoids To Your Diet

“Flavonoid” may seem like an unfamiliar word, but you already consume this antioxidant if you consume fruits and vegetables. The participants in the study who experienced the best cognitive function at an average of half a serving of orange foods, celery, peppers, grapefruit, apples, and pears. There are other phytochemicals in those foods that also assist flavonoids in their brain-support efforts. Flavones and anthocyanins, as mentioned in the previous paragraph, seemed to promote long-term brain health, though. 

You can snack on these flavonoid-rich fruits and vegetables and you can also include a wide variety of fruits and vegetables in your diet. The more colorful your diet is, the better, so long as you aren’t consuming artificially-colored packaged foods. Those foods will harm your brain, not help it! 

You might want to know when you should start eating for a healthier brain. New habits can seem overwhelming to start, but it’s never too early and never too late. Start enjoying your flavonoid-rich foods today for a healthier tomorrow! Boost your brain health with diet today!

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This isn’t your ordinary vegetable soup because this soup is made with roasted vegetables, which offer deeper, richer flavors and a subtle smokiness. Once you roast your vegetables, blend them together to make a creamy, addictive soup. Although there are many adjectives that can accurately describe this soup, it is simply delicious. Blending all of the ingredients together helps create a rich, creamy consistency. And the great thing about this soup is that is is great for all culinary skill levels. It is very beginner-friendly!

Why should you roast vegetables instead of steaming or sautéing them? While steaming is a great way to cook vegetables, you miss out on the caramelized flavor and delightful smokiness that comes from roasting them. But not all vegetables roast equally, as some take longer to cook than others. For example, it takes longer to roast tomatoes and bell peppers than it does to roast beets and parsnips. Because this recipe contains bell peppers, onions, tomatoes, carrots, and sweet potatoes, make sure to cut them appropriately to ensure even roasting. It is more important to cut the sweet potatoes and carrots thinly and the rest of the ingredients can be roughly the same size.

This recipe includes various vegetables, but you can make this soup with a few adaptations. You can use whatever vegetables you have on hand and incorporate different spices. Do you like a little spice? Throw some cayenne or chili powder into the mix. Consider adding beans for more protein. Opt out of the oat milk if you want a soup made strictly of vegetables. Don’t be afraid to put your own creative spin on this!

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If you didn’t have a reason to fire up the grill, now you do. This grilled vegetable medley is simple to make and exhibits that smoky, charred flavor you want as summer comes to a close. You can turn these grilled veggies into a side dish or make a unique salad. The choice is yours, and we hope that you put your own creative spin on it, as everyone is their own grill master. Just make sure that you don’t burn your veggies to a crisp. You want them to retain some chew and juiciness. Cooking them for too long can dry them out and complete zap them of all their nutrients.

This medley uses red, green, and orange bell peppers, red onion, and zucchini. Feel free to add white button mushrooms, cherry tomatoes, or replace the zucchini with yellow squash. You can even slice up some eggplant if you want! Although we seasoned these veggies with the staples (sea salt, pepper, garlic powder, and onion powder), you can add other herbs that you enjoy. Great herbs to add include rosemary, thyme, oregano, and parsley.

For grilling, we high recommend that you use a grill basket. A grill basket makes it very easy to keep your veggies from falling through the grates. You can also use a skillet-like basket, or a closed basket with lids and handles. That allows you to flip your vegetables. If you do not have a grill, feel free to use a cast iron grill pan and cook the vegetables on the stove. A grill pan will give you the same char marks, just without the open fire char. Both are viable options!

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From non-organic strawberries to green beans and spinach, certain fruits and vegetables make the Environmental Working Group’s “Dirty Dozen” list each year. Government lab tests found pesticide residue in nearly all non-organic grapes, peaches, strawberries, green beans, and leafy greens like kale. 

This Environmental Working Group (EWG) makes an annual “Dirty Dozen” list for grocery shoppers. This list is intended to inform shoppers about the top non-organic fruits and vegetables with detectable levels of pesticides. This year, mustard greens, collard greens, and kale topped the list with the most pesticide residue. Reports detected 103 individual chemicals, while hot peppers were next with 101 chemicals. 

Health experts regularly encourage people to eat more fruits and vegetables, organic or not. If consumers are concerned about pesticide exposure, they can use the EWG’s “Dirty Dozen” and “Clean 15” lists  to make better choices for them and their families. Continue reading to learn more about these lists. 

Which Fruits And Vegetables Are On The “Dirty Dozen” List For 2024?

According to the EWG, the following produce items had the highest levels of pesticides by government testing analysis. Keep in mind that the following fruits and vegetables are not listed in any particular order of pesticide residue. 

• Strawberries
• Spinach
• Kale, collard greens, and mustard greens
• Peaches
• Grapes
• Cherries
• Nectarines
• Apples
• Blueberries
• Bell and hot peppers
• Green beans
• Pears

What Pesticides Were Found In The “Dirty Dozen”?

The EWG report noted that four of the five most frequently detected chemicals were fungicides. Two of these fungicides, pyrimethanil and fludioxonil, had the highest concentrations of any pesticides found in the dozen produce items. According to reports, these fungicides are known endocrine disruptors, interfering with the body’s hormone systems responsible for growth and reproduction. 

The reason that fungicides are more commonly detected in non-organic produce items is because they are applied to plants during the growing process. This is to help prevent or completely remove fungus, and they are applied post-harvest to keep produce mold-free during transportation. Before the U.S. Department of Agriculture (USDA) tests for pesticides, the items are peeled, scrubbed, or washed. Despite the cleaning or peeling, testing still detected 254 different pesticides on fruits and vegetables, including the 209 different pesticides on the “Dirty Dozen” list. 

What About The “Clean 15” List For 2024?

The EWG also makes an annual list of non-organic produce that has the least amount of pesticides detected in lab tests. The great news about the foods on this year’s “Clean 15” list is that 65% of the food samples did not test positive for pesticide residue. Those 15 fruits and vegetables are listed below in no particular order:

• Papaya
• Avocados
• Kiwi
• Pineapple
• Asparagus
• Watermelon
• Sweet corn
• Mushrooms
• Sweet potatoes
• Frozen peas
• Onions
• Honeydew melon
• Carrots
• Cabbage
• Mangoes

You Should Still Eat Fruits And Vegetables

You can limit your exposure to pesticides, even if you cannot buy organic produce. Many people choose non-organic produce over organic produce because it is less expensive. If you choose to buy non-organic produce then you can feel confident in buying the items on the “Clean 15” list. Reserve your budget to buy organic versions of the produce items on the “Dirty Dozen” list. Additionally, health experts encourage people to thoroughly wash produce items with water and a baking soda or vinegar solution to help remove pesticide residue. Peeling the produce can also decrease the exposure to these chemicals. 

Clinical dietitians say that the benefits of eating fruits and vegetables outweighs the risks of pesticide exposure from certain non-organic produce items. All fruits, vegetables, nuts, seeds, whole grains, and legumes contain beneficial nutrients. Incorporating more plant-based foods into your diet will only benefit you in the long-run. The “Dirty Dozen” list is not intended to scare people away from eating healthy foods, despite their non-organic nature. The point is to simply inform shoppers so they can make decisions appropriately for themselves and their health. 

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Every now and again, you need to breathe a little fire. The heat is good for the soul! Fret not because this salsa is no where near as spicy as the One Chip Challenge. No Carolina Reapers, ghost peppers, habañeros, or other extremely hot chiles in this homemade salsa. This chile de arbol salsa has the perfect balance of a spice, acid, and a touch of sweet and smokiness from the cooked tomatoes and onions. It’s just one of the salsas that you can’t stop eating!

The great thing about this salsa is that it comes together within 20 minutes. Named for the peppers it uses, this chile de arbol salsa is more about depth of flavor than “knock you down” spice. Not only is it the perfect dip for chips, but it is also a great condiment for tacos, burritos, fajitas, and more. Should your taste buds be a bit more sensitive to spice, you can always reduce the amount of chiles you use to make the salsa. It does have a little kick that builds as you eat it, but it isn’t life-threatening. The tomatoes do a great job to mellow the flavor.

Chile de arbols come in dried form, so don’t just add them to the blender as is. In order to tame the spice, toast them in a pan for a couple minutes, but don’t burn them. If you burn the chiles, your salsa will taste very bitter. After toasting them, add water and bring the water to a boil. Remove from heat and then let the chiles soak for 15 minutes. That gives you enough time to cook the onions, garlic, and tomatoes. Drain the chile water and then add everything to a blender. Refrigerate to chill the salsa or enjoy right away!

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Get your hands ready to make some big Italian gestures, because sausage and peppers are on the menu. Que bellisima! It isn’t quite your nona’s recipe, but we hope it isn’t far from it. Made with plant-based sausage, this recipe is a hardy, homestyle recipe that goes great with pasta, grains, or soft polenta. One of our favorite ways to enjoy this recipe is to stuff the saucy sausage and peppers mixture into some hero sandwich rolls.

Plant-based meat alternatives are readily available at most grocery stores. Choosing the one you want will depend entirely on you. If you see that the sausage has Italian seasonings or is branded as a vegan Italian sausage, select that option for this recipe. One thing to keep in mind about plant-based sausages is that they can be a bit oily, especially if they come in a casing that you need to peel away before cooking. For this reason, don’t be too aggressive with your knife when you cut the sausages. Try to cut them into even medallions to ensure an even cook.

This recipes requires you to first sauté the vegan sausage and then remove it from the pan. The reason to do this is because you don’t want the vegan sausage to break down and crumble when you add the crushed tomatoes to the pan. Once you cook the peppers, garlic, and onion, add the sauce and seasonings. Simmer for about 10 minutes, add the reserved sausages and parsley, and then enjoy on some hero rolls.

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Sure, fresh pineapple is delicious and perfectly sweet on its own. What if you bring that juicy, sweet, tropical flavor profile to a refreshing and spicy salsa? Pineapple truly brings your salsa game to a whole new level. The little pineapple cubes pair beautifully with the jalapeño, cilantro, onion, and tomato. With every bite, you get a hints of sweet, salty, spicy and herbaceous. What more could you ever need from a salsa?!

We don’t recommend eating an entire pineapple in one sitting. It can make your mouth feel a certain way and that’s a lot of natural sugars to consume all at once. If you halve the pineapple, cube it, and save the other half, what are the chances that you’ll use it before it goes bad? Some people are great at not forgetting about that half in the fridge, but not everyone is like that. That’s why adding pineapple into a salsa is an excellent way to utilize the fruit. Cut some up for snacking and then dice some pineapple to add to a homemade salsa. Make sure to remove the core because that can be quite chewy in the bite of salsa you eat. Nobody wants a fibrous bite of salsa!

Now, the last thing you have to decide is which pepper you’ll use. Some people are loyal to the jalapeño, which is in this pineapple salsa, while others have an affinity for serrano peppers. The pepper you decide to use will depend on which one you like more. You can always add more than the recipe calls for if you like to bring the heat. The sweet pineapple will tame the flame, so be bold if you want to brave the heat! Not to mention, the vibrant yellow pineapple creates such a beautiful color spectrum with the existing red, green, and white.

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The right sauce or condiment can truly set off your dish. Take this chipotle crema, for example. Drizzle this over your taquitos, salad, burrito, or bowl and your taste buds will be quite surprised. It has a subtle kick from the chipotle peppers and a refreshing zest from the lemon juice. The hint of smokiness from the paprika and peppers also enhance the depth of flavor of your dish.

Other chipotle crema recipes tend to use mayonnaise or sour cream as the base. If you are trying to live a healthier lifestyle and want to enjoy vegan recipes, then this is a great sauce recipe to have on hand. Because of its versatility, you can drizzle it on a variety of dishes. We’re partial to using it on Hispanic-inspired dishes because the flavors pair beautifully together. Imagine enjoying a taco with this sauce, a little salsa, and some guacamole. Our mouths are watering already! However, you can enjoy this sauce with french fries or you can even add it to pasta dishes if you enjoy an extra kick.

There is one thing to keep in mind in regards to this sauce. Because cashews are the base of this sauce, eating a lot of it can increase your caloric intake. It yields about 2 cups and there are 32 servings, using a tablespoon as the serving size. This is to help you keep your caloric intake in check and to remind you that even healthy dishes should be enjoyed in moderation, especially when using calorically dense nuts.

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If you are familiar with salsa, you know enough to understand that there is usually a red one and a green one. This is basic salsa knowledge, the red one being a tomato-based salsa, while the green one is typically made from tomatillos. These salsas have several variations and you can easily find bottled versions of them in the grocery store. Those bottled varieties contain excess sodium and preservatives, unlike this tomatillo salsa verde.

Some people have specific methods to make salsa verde. There are many people who boil the tomatillos prior to blending them with other raw ingredients. If you prefer a little char flavor in your salsa, you may not want to go that route. While it is possible to broil the tomatillos, onion, garlic, and chiles, this recipe cooks everything in one pan. As soon as you see that the tomatillos are sufficiently browned or blistered all over, transfer all of the ingredients to a blender, blitz until smooth, and then pour into a vessel for serving.

Keep in mind that you cannot enjoy this salsa with chips right away. Well, you can, but the temperature of the salsa is not enjoyable. Nobody wants to eat hot salsa, but they do want to eat spicy salsa. Fortunately, this salsa doesn’t have a huge kick, but the heat lets you know it’s there. Cooking the serrano peppers with the rest of the ingredients helps tame the spice, so don’t be afraid. Just let the salsa cool in the fridge for a couple hours before you enjoy it.

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