Greetings to all the berry and pistachio lovers! Welcome to the unique and delicious flavor combination that is this sweetly-tart berry pistachio smoothie. It satisfies both your sweet and salty cravings at once, and in smoothie form no less! It isn’t an overly salty smoothie, though. You won’t feel like you just ate an entire bag of chips after sipping on a tall glass of this tasty creation. The pistachios provide a hint of saltiness that pairs beautifully with the sweet tartness of the raspberries, strawberries, and fresh orange.

Did you know that pistachio intake can be traced back 300,000 years? You commonly see them as a snack nowadays, but you can add them to desserts, salads, trail mixes, and so much more. Besides offering a slightly salty flavor, pistachios offer a long list of health benefits. Pistachios, just like raspberries, strawberries and orange, offer lots of antioxidants that help protect your cells. Researchers note that pistachios contain more antioxidant compounds that other nuts and seeds. They are especially rich in zeaxanthin and lutein, two antioxidants that help protect the eyes from blue light damage and age-related macular degeneration. The polyphenols and tocopherols in pistachios may help protect against heart disease and certain types of cancer.

Believe it or not, this smoothie does not contain banana. Although it doesn’t require one, you can add a banana if you desire. Want your smoothie to be a little thicker? Go ahead and add some more berries and ice cubes during the blending process. If you want to bulk up the smoothie a little, you can add some chia seeds, flax seeds, hemp hearts, or avocado. Feel free to throw in some spinach, but just keep in mind that the color of the smoothie will change.

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If you are familiar with our recipes, you know that we love chocolate avocado pudding. It is a wonderfully healthy and filling dessert or snack that provides lots of healthy fats, vitamins, minerals, antioxidants, and more. With this recipe, we’ve basically taken our beloved chocolate avocado pudding and transformed it into decadent truffles. Should you feel so inclined, you can elevate these truffles by rolling them in pulsed raw pistachios. Alternatively, you can dust the truffles with raw cacao powder or desiccated coconut flakes. 

Unlike other energy balls or truffles, you’ll have to place the blended mixture in the freezer prior to forming the mixture into balls. The reason for this is because the avocados make it very creamy. It becomes difficult to form truffles easily if the mixture is room temperature. Once you form the truffles, place them in the freezer or fridge to harden a little more. Enjoying them cold is the only way! 

Although these chocolate avocado truffles may not have the sugar content of a gingerbread house, they offer pleasant sweetness. The texture is very similar to chocolate ganache, making them very creamy and dreamy. That is why we recommended rolling them in pulsed pistachios if you enjoy a little texture. Make no mistake about it, though, these truffles are delicious as is and we hope you like them as much as we do.

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Ah yes, an alien-looking green treat. Doesn’t that excite your inner child? This pistachio pudding is a creamy creation that exhibits robust flavor that is not overpowering in sweetness. In fact, the nuttiness of the pistachios helps to tame the sweetness of the maple syrup. The real hero of the recipe is the avocado, which not only contributes to the beautifully green color, but also enhances the creaminess of the pudding. Don’t worry, it will not taste like guacamole!

You can enjoy this pistachio pudding for breakfast, dessert, or even as an afternoon snack. If you want to go full dessert status, consider, popping a jar in the freezer and you can enjoy the pudding as a frozen treat. It makes two servings, so you can enjoy one serving as a pudding and one as an ice cream. You can also double or quadruple the recipe if you want to make more. Just keep in mind that it will only last for a few days in the fridge before it goes bad. It does, however, last longer in the freezer. Once it thaws, though, you have about a day or two to enjoy the pistachio pudding.

If you are digging the pistachio vibes and can’t seem to enjoy enough of them, feel free to add some chopped pistachios atop the pudding. This extra step adds a textural element to your pudding, but it’s an optional step. No matter how you garnish your pudding, one thing is for certain: this pudding supplies you with lots of protein, fiber, healthy fats, antioxidants, anti-inflammatory compounds, and much much more. We hope you love it!

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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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The great thing about this kale salad is that it contains an assortment of antioxidants, healthy fats, fiber, protein, and vitamins and minerals. Kale is naturally rich in vitamin K, iron, protein, fiber, and more, while blueberries have vitamin C and other antioxidant compounds.

Chapters:
0:00 Intro
0:03 Ingredients
0:08 Apple, chopped
0:16 Pistachios, chopped
0:28 Kale, chopped
0:43 Dressing
1:05 Toss Salad
1:14 Bon Appetit

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Always remember to eat your greens! Leafy greens, such as kale, spinach, collards, or chard, contain vital nutrients that contribute to overall health and wellness. When you combine them with other flavorful foods, they are much more enjoyable to eat. Consider this salad, for example, which contains tart green apple, sweetly tart blueberries, and nutty pistachios. The vinaigrette dressing is tahini-based and explodes with tangy flavor.

It is very easy to see a kale salad on a menu and look the other way. Kale salads are truly hit or miss, and the ones that are misses tend to contain the thick bitter kale stems. The thicker stems are not palatable and completely throw off the flavor of the salad. Instead, remove those thick stems after you thoroughly rinse the kale leaves. Once you remove those stems, it is important to finely chop the kale leaves. Kale can easily retain texture, but you don’t want to eat large pieces of kale because of how bitter a green it is. The fine chop also helps to break down the fibrous texture and makes it easier to chew and enjoy.

The great thing about this kale salad is that it contains an assortment of antioxidants, healthy fats, fiber, protein, and vitamins and minerals. Kale is naturally rich in vitamin K, iron, protein, fiber, and more, while blueberries have vitamin C and other antioxidant compounds. Green apples are more nutritionally dense than red apples, which is why we love to use them in our recipes. You can, however, use another apple variety if you prefer the flavor. If you make this salad and love it, let us know in the comments so that we can provide more recipes like this!

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Crunchy, nutritious, and incredibly filling, nuts are excellent foods to have on hand. You can always incorporate them into a sauce, salad, dessert, entree, or trail mix. A handful between meals is an excellent way to remain satiated, so that you avoid other unhealthy snacks. What’s more, research shows that eating more nuts may help you maintain body weight, improve heart health, and reduce the risk of certain health conditions. 

More and more research continues to show the nutritional benefits of incorporating nuts into your diet. They may promote longevity and aid with weight management, providing the body with an array of vitamins, minerals, antioxidants, healthy fats, and protein. The only thing to keep in mind about nuts is that they are rich in calories, which is why dietitians suggest not eating an entire bag in one sitting. Another thing to remember is that the roasting or seasoning of nuts can cancel out their health benefits. For example, salted or seasoned varieties contain excess sodium, preservatives, and artificial flavors. 

When you do consume nuts, it’s better to eat them raw and unsalted. Some roasted varieties are fine to eat, but make sure that they are not salted. Remember, you can always season them yourself!

Almonds

Best for skin health, almonds are rich in some key micronutrients, including magnesium and calcium. Registered dietitians encourage people with skin ailments, traumas, or uneven pigmentation to start snacking on almonds. Almonds are naturally rich in vitamin E, an antioxidant that protects skin cells from the damaging effects of free radicals caused by pollution, UV rays, and other factors. A 16-week study in 2019 found that wrinkle severity reduced when participants consumed 20% of their daily calories from almonds. 

Pistachios

Pistachios have been eaten since 6,000 B.C.E., and rightly so! These nuts contain lots of nutrients and are lower in calories and fats than most other nuts. Pistachios are rich in carotenoids like zeaxanthin and lutein, anthocyanins, flavonoids, proanthocyanidins, and other plant compounds that exhibit anti-inflammatory properties. A four-month study followed 100 overweight people. One group ate 1.5 ounces of pistachios per day and followed a group-based behavioral weight loss program, while the other group only participated in the weight loss program. The groups lost similar amounts of weight, but the pistachio group experienced reductions in blood pressure and an increase in blood antioxidant levels. Some researchers believe that the vitamin B6, which aids nutrient metabolism, in pistachios was a contributing factor. 

Cashews

It’s very difficult to dislike cashews. You can enjoy them as a simple snack or incorporate them into a variety of sweet and savory dishes. They are rich in several key nutrients that are essential for bone health, including vitamin K, magnesium, manganese, and protein. Several studies examined whether or not diets rich in cashews improved symptoms of metabolic syndrome. The results indicated that diets higher in cashews improved blood pressure, blood fat levels, blood sugar, and belly fat in people with metabolic syndrome. Additionally, a review of studies found that eating cashews led to a reduction in triglyceride levels and blood pressure. 

Walnuts

Walnuts offer a diverse nutritional profile, but they are exceptional sources of omega-3 fatty acids, which are great for brain and heart health. Other nuts contain small amounts of omega-3s, but they don’t come close to the levels in walnuts. Many studies confirmed that omega-3s help reduce inflammation. Based on the available research, walnuts have the greatest amount of polyphenols, which are plant compounds that may play a role in preventing certain health outcomes. Walnuts also contain prebiotics, which feed the healthy bacteria in the gut, promoting an optimal microbiome. 

Brazil Nuts

Brazil nuts grow on trees in the Amazonian rain forest and they are nutritional powerhouses. They may not be as popular as walnuts, almonds, or cashews, but they are delicate in both taste and texture. Although Brazil nuts are excellent sources of antioxidants, their primary nutrient is selenium, offering 68-91 milligrams per nut. That exceeds the recommended daily allowance for adults, so you really should only consume one to two Brazil nuts per day. It’s very important that you don’t overeat Brazil nuts!

Macadamia Nuts

With a buttery texture and slight crunch, macadamia nuts are truly wonderful to enjoy as a snack or in meals. According to several studies, including more macadamia nuts in your diet may help reduce LDL (bad) cholesterol, triglyceride, and blood sugar levels. They are rich in fiber, manganese, healthy fats, and vitamin B1 (thiamine), which boosts energy production and helps prevent complications of the nervous system, brain, muscles, heart, and stomach.

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Raw carrots are naturally sweet and pair well with both sweet and spicy ingredients. Sometimes, you need to spice them up with an array of aromatic seasonings and herbs. It’s also a great idea to add other fruits, nuts, or vegetables that also pair well with a variety of spices. In the case of the this salad, you’ll use apples, raisins, and raw pistachios for their signature nutty flavor. Granted, if you have a nut allergy then you can omit the pistachios from this salad.

A traditional carrot salad tends to be sweet, creamy, fatty, and unhealthy. The dressing often contains too much mayonnaise, sugar, and salt. There are different variations of that salad and some include ingredients like canned pineapple, candied pecans, and sour cream. If you add all of those processed, preservative-laden ingredients to a salad, they cancel out the health benefits of the fruits and vegetables. In the case of this carrot salad, though, you use 100% natural, raw vegan ingredients that aren’t fattening or unhealthy.

There are two ways to prepare this salad. The first way is by chopped up the carrots and apple and adding them to a bowl with the rest of the ingredients. You give those ingredients a gentle toss and then serve. The other method is to add all of the ingredients to a food processor and process a few times to blend and combine everything. The choice is really up to you, but don’t over-process the ingredients because you don’t to eat a pile of mush. It should have a chopped texture!

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The heart beats about 2.5 billion times throughout your entire lifetime. It works round the clock to pump blood throughout the body, helping to support essential bodily functions. The least you can do is eat foods that help optimize heart health, but most people do the opposite. Eating foods rich in saturated fats, cholesterol, and sugar can cause plaque build-up in the arteries, which increases your risk of heart disease. Turning your attention to healthier foods and snacks, though, can make all the difference. 

Adopting a heart-healthy lifestyle is very easy to do. Follow a simple exercise plan that gets your blood flowing and start eliminating or adding certain foods to your diet. There is no single food or specific workout plan that will lower your risk of heart disease; rather, it takes a multi-faceted approach. According to cardiologists, an easy and heart-healthy snack is pistachios. Just make sure that they aren’t salted!

Pistachios Offer A Diverse Mix Of Nutrients

Many health experts note that pistachios contain an array of antioxidants that help to minimize oxidative stress and free radical damage in the body. The high vitamin B6 content supports healthy brain development, immune response, and nervous system function. Vitamin B6 also helps to regulate blood sugar and aids with the formation of hemoglobin, which carries oxygen to red blood cells. Dietitians love pistachios because they contain most essential nutrients, except for vitamin C. Their omega-3 fatty acid content helps reduce inflammation, which benefits your brain and heart. Finally, their potassium content helps to lower sodium in the body! Did you know that one ounce of pistachios contains more potassium than half of a large banana? Read on to learn why you should start eating more pistachios. 

May Lower Blood Pressure

Doctors often refer to high blood pressure as a silent killer because most people don’t experience warning signs. That means that your blood pressure levels can increase to the point where you experience heart attack or stroke, according to the National Institutes of Health (NIH). In order to help lower blood pressure levels, it is crucial to intake two to three servings of healthy fats per day. Pistachios are naturally rich in heart-healthy fats, and several studies found that they exhibit cholesterol-lowering effects. A four-week study found that people with high LDL (bad) cholesterol experienced a 9% decrease in LDL cholesterol when 10% of their daily calories came from pistachios. At the end of another study, the participants experienced a reduction in total cholesterol, blood pressure, and triglycerides as a result of 20% of their caloric intake coming from monounsaturated fats. 

May Reduce Blood Sugar

Pistachios do have a higher carb content than most other nuts, but they also have a low glycemic index. This means that they don’t cause large blood sugar spikes, which can lead to energy dips and unhealthy eating patterns. One study found that when two ounces of pistachios were added to a carb-centric diet, healthy individuals’ blood sugar response reduced after a meal by 20-30%. Researchers from the study observed that people with type 2 diabetes experienced a 9% reduction in fasting blood sugar after eating 25 grams of pistachios. All of that means that it’s beneficial for blood sugar control. 

May Reduce Cholesterol 

In addition to high blood pressure, high cholesterol can increases your risk of heart-related illnesses. LDL (bad) cholesterol can raise your risk of heart disease, while higher levels of HDL (good) cholesterol can decrease your risk. Most of the fat in pistachios is unsaturated, helping to lower your cholesterol, according to cardiologists. Several studies linked the consumption of pistachios to lower LDL cholesterol levels. Ideally, 20-35% of your daily calories should come from healthy fats, which are abundant in pistachios and other nuts. 

May Lower Inflammation

The high polyphenol content of pistachios may be the key to natural lowering inflammation in the body. In regards to heart disease, doctors measure levels of interleukin-6 in your blood. Research states that there is a direct connection between polyphenol intake and lower levels of interleukin-6. It stands to reason, then, that increasing your intake of polyphenols, like the ones in pistachios, can help improve overall heart health.

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Biting into a ripe, juicy peach may be one of the best parts of summer. Peaches and other stone fruit like nectarines, cherries, plums, and apricots are some of summer’s tastiest fruits. Not only do they offer both sweet and tart flavor profiles, but they also exhibit impressive nutritional profiles. In the case of peaches, they offer lots of vitamin A, potassium, vitamin C, and soluble and insoluble fiber. The plant-based polyphenols and prebiotics in peaches may also be responsible for decreasing inflammation in the body.

Because peaches have a sweeter flavor profile, it’s wise to use a salad green that is very assertive. Arugula is very peppery and slightly on the bitter side, which complements the sun-ripened peaches. There is also the textural combination that makes this duo a great match. Arugula is light and crunchy, while peaches tend to be a little on the softer side. Let it be known that you should not add overripe, mushy peaches to your salad. You want peaches that are slightly firm so that they don’t turn into mush when you toss the ingredients with the dressing.

In addition to peaches and arugula, this salad contains pistachios and basil, which offer both great flavor and texture. The signature crunch and nuttiness of the pistachios is unforgettable, especially when dressed with the lemon-forward dressing. The natural saltiness from the pistachio pairs well with the acidic lemon. And there isn’t a duo that is more classic than arugula and lemon, so please enjoy this salad!

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