Sometimes, folks, we have to make salads a little heartier and less cleanse-approved. That’s exactly what we’ve done for this roasted chickpea fall salad. Besides the stunning and vibrant colors, this salad offers a variety of textures from the kale, pumpkin seeds, pomegranates, and roasted chickpeas. Top it with creamy avocado and chewy dried cranberries and this salad is next level. It is perfect as a vegan entree or festive fall side dish. It is fully of autumnal flavors that everyone will want more of after the first bite.

The great thing about a hearty salad like this is that they hold up for several hours, making it a great potluck salad. Kale is very sturdy, but make sure to chop it finely to help break down the fibrous texture. Additionally, remove the thick kale stems, or you’ll end up with bitter bites in every forkful of salad. If you prefer arugula or cabbage, then you can use those greens instead. With your base prepped, you can build your salad with the other featured ingredients. You’ll have to roast the chickpeas first, but if you are short on time, you can cook them in the pan. Just make sure to season them liberally, because that way they end up tasting like croutons, only more delicious.

There are a lot of savory flavors in this fall salad, but the pomegranates and dried cranberries offer freshness and tartness. Pomegranates also offer lots of antioxidants, which work to fight free radicals in the body. The subtle tartness of the pomegranate arils go great with the apple cider vinaigrette, which brings a little life and vibrance to the creamy avocado cubes. You also have the freedom add walnuts if you want, but the pumpkin seeds offer healthy fats, texture, and protein.

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Autumn seems to arrive before summer is over. It’s almost as if people cannot wait to decorate with fall foliage and cinnamon-scented pine cones. Pumpkin-spiced everything appears and people are in full fall mode, dressing in beanies and scarves even if the weather is perfect for beach days. 

As most people learned from the COVID-19 pandemic, caring for overall health and optimizing immune function is of the utmost importance. With schools back in session, it’s more important than ever to maintain immune health. When the immune system operates at peak efficiency, it’s able to combat germs, viruses, or bacteria before they actually wreak havoc on the body. This can ultimately reduce the duration of illness or even fend off harsh symptoms.

For many people, it’s second nature to reach for vitamin C tablets, electrolyte powders, or other synthetics to enhance immune function. The average person doesn’t reach for fruits, vegetables, and herbs to keep the immune system in tip-top shape. Fall offers many beneficial produce items that improve immunity, and you can learn about them below. 

Pomegranates

One of fall’s best and most flavorful produce items, the pomegranate exhibits numerous health benefits. The Ancient Egyptians used pomegranates to treat infections, and incorporated them into other healing practices. According to several studies, the antioxidants in pomegranates help the body fight back against numerous viruses. Pomegranates are also rich sources of vitamin C, which boosts antibody production in immunity development.

Sweet Potatoes

The sweet potato, or yam, is a classic fall favorite that is a rich source of vitamins A & C. Sweet potatoes happen to be one of the best natural sources of beta-carotene, which is a plant-based compound that the body converts to vitamin A. Vitamin A is an essential component of a healthy immune system. It helps to maintain mucous membranes in the gut, where the body is exposed to potential disease-causing pathogens. By promoting optimal gut health, vitamin A contributes to a healthier immune system.

Garlic

It’s hard to think of garlic as a seasonal produce item because it’s available throughout the year. Garlic happens to be one of the most common ingredients in global cuisine. Several studies found that raw garlic may significantly reduce blood pressure. Raw garlic also exhibits antibiotic and anti-fungal properties that may help combat viruses and bacteria. Processing destroys all of garlic’s health benefits, so using garlic powder or pre-minced garlic won’t benefit the body.

Grapes

Fresh grapes contain over 1,600 natural plant compounds, including a mixture of polyphenols and antioxidants. Both of these groups have proven their ability to protect cells from harmful pathogens. Grapes are also rich in resveratrol, which is a polyphenol that positively influences the immune system. One cup of raw grapes also satisfies 25% of the recommended daily intake of vitamin C, and supplies the body with 2.5 ounces of water. 

Pumpkins

Just like sweet potatoes, pumpkins are excellent sources of beta-carotene, which the body converts to vitamin A. Several studies found that vitamin A strengthens the immune system to help combat infections. Researchers found that people who have low levels of vitamin A or vitamin A deficiency tend to have weaker immune systems. Additionally, pumpkins contain a high amount of vitamin C, which works to increase white blood cell production. More white blood cells encourage immune cells to work more efficiently, healing wounds faster. 

Apples

There are so many apple varieties that arrive during fall. From Honeycrisp and Pink Lady to Jonagold and Granny Smith varieties, there’s no shortage of apples during fall. According to a 2015 stud y, people who consumed one apple daily used fewer prescription medications. Regularly consumption of apples supplies the body with lots of fiber, which can help reduce inflammation that’s common during infections. Additionally, apples contain khellin, which is a flavonoid that helps to open up airways and reduce respiratory symptoms, especially in asthma patients. 

There are other beneficial produce items to explore during fall, especially right before winter arrives. Keep your eyes out for the arrival of citrus fruits, which offer lots of vitamin C. Tangerines, blood oranges, lemons, key limes, grapefruit, and many other orange varieties are excellent immune-boosting fruits. 

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With spring in full swing, you need recipes that make you feel lighter. Like we always say, it’s never too early to start getting your body ready for summer. Before you know it, summer will be over and those 15 pounds you wanted to lose haven’t gone anywhere. Get started on your summer health journey while it’s still spring! There is no better way to do that than with this kale, apple, and pomegranate salad.

Kale is somewhat bitter and offers a slightly peppery flavor, making it a great salad green to pair with tangy, sweet, and even zesty ingredients. In this recipe, you get to enjoy an assortment of flavors and textures. Offering creamy avocado, crunchy pecans, crisp apples, and pomegranate arils that burst with tartness, this salad is unbeatable. The key is to thinly slice the kale, which makes for a more enjoyable eating experience. It also helps to take some of that bitter intensity away. A pro tip: you can use larger pieces of kale and massage them with a little olive oil and lemon juice to break down the fibers and intensify the flavors.

Do you want to know the best part of this salad? If you don’t have all of the ingredients, you can customize it and use the ingredients you do have. Don’t have raw pecans? Swap them out for raw walnuts or almonds. Thought you had an apple, when you really have a pear? Use the pear instead! You can even swap the pomegranate arils for little mandarin segments. Be creative and follow your taste buds, but make sure those substitutions are raw vegan if you are cleansing!

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Not only are homemade dressings like this pomegranate vinaigrette easy to make, but they are also much healthier and more tasty than bottled dressings. You can recreate any dressing you love with much healthier ingredients. No need for artificial dyes or flavors, processed ingredients, trans fats, or dairy products. This pomegranate vinaigrette comes together with just a handful of simple ingredients, so you only taste what you include in the recipe.

This dressing requires pomegranate juice, but most bottled pomegranate juice contains added sugars and is processed. You can easily make your own pomegranate juice by blending pomegranate arils. Pour the blended mixture through a fine mesh strainer and you have fresh pomegranate juice! You will need about one cup of pomegranate arils to achieve the amount of juice necessary for the vinaigrette. Pomegranates are rich in antioxidants, vitamin C, and offer a uniquely sweet-tart flavor. To enhance the sweetness, though, we included a touch of grade A maple syrup.

Pomegranate is a seasonal fruit during late fall and early winter. The sweet-tart flavor lends itself to salads that contain spinach, arugula, raw pecans, pears, berries, or raw walnuts. Even though this is a vinaigrette, there is no vinegar on the ingredient list. Freshly squeezed lemon juice and orange juice take the place of the vinegar, giving you that acidic not you crave from a vinaigrette dressing.

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Is fall almost over? Absolutely, but that does not mean that fall produce is gone. You can still enjoy some of the best, and impressively nutritious, seasonal produce with the start of winter on the horizon. This Brussels sprouts salad is a simple blend of colorful, nutrient-dense ingredients. Tossed in a vibrant citrus dressing, this is a salad you don’t want to avoid. Even though the Brussels sprouts are raw, they are thinly shaved, making them easy to eat in their raw form.

You don’t have to bust out your razor to shave the Brussels sprouts for the salad. If you trust your knife skills and don’t mind the cutting, feel free to thinly slice them. If you want to accelerate the process, go ahead and remove the ends, add the Brussels to a food processor, and pulse with the “S” blade until evenly chopped, or shaved. The second method is much quicker and gets a fairly even chop on all of the Brussels. Just make sure that the blade chopped all of them because you don’t want to bite into a raw Brussels sprout by accident.

Brussels sprouts are rich in antioxidants, fiber, vitamin K, and may help regulate blood sugar levels. Although they are the base of the salad, they aren’t the only nutritional superstars of this seasonal salad. Pomegranates and mandarins are high in vitamin C and other antioxidants, and the avocados offer magnesium, potassium, and healthy fats. The citrus dressing not only adds a zesty zing to accentuate the ingredients, but it also provides more healthy fats, vitamins, and minerals. Happy eating!

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You cannot turn back the clock and fully regenerate the beautifully smooth skin from your youth. There are, however, actions you can take to protect, nourish, and keep the skin looking young and healthy as you age. One of the easiest ways to control the appearance of your skin is through your diet, specifically anti-aging superfoods. 

The word “superfood” gets thrown around a lot, but what exactly does it mean? A superfood provides more nutrients than the average healthy diet. Popular superfoods include kale, spirulina, sweet potatoes, turmeric, and blueberries, in addition to many more. The reason that superfoods matter is because they help to fight free radicals, which are molecules that have an unpaired electron. Without antioxidants from superfoods to combat free radicals, your risk of cell damage, inflammation, aging, and cancer increases. 

Free radicals are the bad guys and antioxidants are the good guys you need to save the day. When choosing foods that will nourish the skin and fight the aging process, select the ones that offer high antioxidant activity. Not only do these foods help to keep the skin younger, but they also have a positive effect on the rest of the body. Let’s take a closer look at these anti-aging superfoods and how they benefit your skin. 

Olive Oil

Great for your heart, olive oil is a staple food in the Mediterranean Diet. Not only is olive oil a great source of monounsaturated fat, but it also provides a high amount of procyanidins and polyphenols, which work to fight skin damage. Olive oil also contains vitamin E, which helps combat environmental or sun damage to the skin. The fatty acids and antioxidants in olive oil contain anti-inflammatory substances that may also fight against cardiovascular disease, cancer, and more. 

Oatmeal

No, we are not referring to the little packages of oatmeal that contain processed ingredients and added sugars. Oats are considered to be a superfood because they contain beta-glucans, which work to fight early signs of aging, such as wrinkles. Oats also contain vitamin E, phytic acid, phenolic compounds, avenanthramides, and other antioxidant substances. Although you may not be able to pronounce those words, they do incredible work for your skin, heart, and cells. Opt for steel cut oats or rolled oats to get the most nutritional bang for your buck.

Tomatoes

Tomatoes are the secret anti-aging superfoods hiding in plain sight. Their rich beta-carotene content is vital for optimal skin health. The body converts beta-carotene into vitamin A, which helps the skin heal faster and triggers the production of healthy cells, ultimately reducing the appearance of wrinkles. Tomatoes also contain other nutrients that support overall health, and they are lycopene, lutein, choline, alpha-lipoic acid, and folate. 

Leafy Greens

Some leafy greens have more super powers than others. Spinach, kale, collard greens, and card are excellent sources of vitamins A, C, and E, in addition to magnesium, fiber, iron, and protein. One cup of kale contains more calcium than a cup of milk, and also offers vitamins A & C, both of which aid skin elasticity. Other leafy greens of note include watercress, arugula, leaf lettuce, and Swiss chard. 

Green Tea

Green tea offers many health benefits because it exhibits potent antiviral, anti-inflammatory, antioxidant, and antimicrobial properties. It contains epigallocatechin gallate (EGCG), a powerful antioxidant that fights wrinkles by reducing damaging free radicals on the skin’s outermost layer. You can drink green tea or take a dietary supplement. You can even use green tea topically, as it is a common ingredient in many anti-aging skin care products. 

Pomegranates

Not only are pomegranates great for the immune system, but they also benefit the skin in several ways. Pomegranates contain ellagic acid, an antioxidant that works to slow down the aging process and helps prevent skin cancer. Researchers attribute the strong antioxidant properties to the tannins (punicalagins), which are polyphenolic compounds. These water-soluble compounds are bioavailable and the body can easily absorb them. 

Nuts

Different nuts offer different nutritional profiles, but researchers agree that walnuts and almonds are great choices. Walnuts offer omega-3 fatty acids, which can help people with dry skin conditions, like eczema and psoriasis. They are also rich in other nutrients that optimize digestion, support weight control, and may reduce the risk of certain cancers. Almonds contain vitamin E, phytosterols, and monounsaturated oleic acid, all of which work together to protect the skin from free radicals. Don’t go nuts on nuts, though, as a handful of either walnuts or almonds will be a sufficient and filling snack.

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Pomegranates are round, red fruits that have an inner white flesh packed with crunchy, juicy edible seeds, known as arils. They are quite unique in flavor and their juice is very popular in grocery stores. Fresh pomegranates are some of the best sources of beneficial antioxidants and polyphenols. According to many studies, these antioxidant compounds may slow cancer cell growth, reduce inflammation, fight infections, and boost brain function. This article aims to highlight some of the most impressive health benefits of pomegranates.

Pomegranate arils, what people commonly refer to as the seeds, are either eaten raw or processed into pomegranate juice. Believe it or not, pomegranate juice is the source of grenadine syrup, which is famous in the non-alcoholic drink known as the Shirley Temple. You also see grenadine in various cocktails for flavor enhancement and color. 

Nutrition Facts

Pomegranate seeds exhibit a diverse nutritional profile with several important nutrients, including vitamin K, vitamin C, potassium, and folate. They are also rich in heart-healthy fiber, and a half-cup of pomegranate provides the following nutrients:

• Calories: 72.2
• Carbohydrates: 16.3 grams (g)
• Protein: 1.5 g
• Fat: 1 g
• Vitamin K: 14.2 micrograms (mcg)
• Folate: 33.1 mcg
• Fiber: 3.5 g
• Potassium: 205 milligrams (mg)
• Vitamin C: 8.9 mg
• Manganese: 0.1 mg
• Copper: 0.1 mg

They Reduce Joint Pain 

Arthritis is a condition that is characterized by the inflammation of one or more joints. It can cause pain, stiffness, and typically worsens with age. Because of the flavonoid content, pomegranates provide necessary antioxidants that work as anti-inflammatory agents in the body. This process may work to relieve symptoms of joint pain and arthritis. In fact, eating pomegranates may prevent chronic inflammation, which increases the risk of inflammatory conditions like arthritis. The reason for this is because they contain punicalagins, which exhibit powerful anti-inflammatory properties in test-tube and animal studies. 

They Help Lower Blood Pressure

The juice of pomegranate arils contains several different polyphenols and antioxidants that may boost heart health and lower blood pressure. A 2013 study found that people with high blood pressure who consumed pomegranate juice successfully decreased systolic and diastolic pressure by 7% and 6%, respectively. A separate study concluded that pomegranate juice was beneficial for people with high blood pressure, as it helped lower levels after two weeks of daily consumption.

They Help Enhance Memory

Several studies found that the polyphenols in pomegranates may significantly enhance cognitive function. One study found that these polyphenols provided long-lasting protection from memory dysfunction caused by heart surgery. Another study monitored elderly participants with memory problems. They drank eight ounces of either pomegranate juice or a flavor-matched placebo drink for four weeks. At the end of the study, the participants who drank the pomegranate juice experienced improved markers of visual and verbal memory. Additionally, researchers noted that incorporating pomegranates into your diet may help slow the progression of Alzheimer’s disease. 

They May Support Urinary Health

Both test-tube and human studies found that pomegranate extract may reduce the formation of kidney stones. Researchers attribute this benefit to the antioxidant activity in pomegranates. One study involved adults between the ages of 18-70 who experienced recurrent kidney stones. They received 1,000 mg of pomegranate extract for 90 days. The extract helped inhibit the mechanism by which kidney stones are formed in the body. Additional animal studies found that pomegranate extract was able to regulate oxalates, calcium, and phosphates in the blood, all three of which are components of kidney stones. 

They Are Natural Aphrodisiacs 

Many cultures associate the pomegranate with abundance and fertility because of their many seeds. Within recent years, researchers have studied pomegranates for their potential libido-boosting effects. One study, for example, found that consuming 100% pure pomegranate juice increased salivary testosterone levels in participants by 24%. This, in turn, increased sexual desire and mood. Other research in animal models notes that pomegranate juice may help increase blood flow and erectile response. More research is necessary in humans, but pomegranates may offer similar benefits for humans affected by sexual dysfunction.

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Melons and berries disappear from the grocery store during the winter, meaning that apples, citrus, and more apples are left. It’s a great practice to take what new seasons give you and incorporate those ingredients into your diet. In the case of this winter fruit salad, for example, you will use seasonal pomegranates, apples, mandarins, and kiwis.

A lot of people think that citrus fruits are the richest sources of vitamin C, but kiwis pack a more powerful vitamin C punch. For example, a regular kiwi contains twice as much vitamin C as the average clementine/mandarin. Pomegranates also contain vitamin C, but not as much as clementines. Plus, the fresh lime juice that you toss the ingredients in also offers vitamin C. All of this is to say that you need not worry about your vitamin C intake when you enjoy this refreshing fruit salad on a cold winter morning.

It seems odd to dress a fruit salad, but trust us when we tell you that it is a pro move. The sweetness of the agave and intense zest of the fresh lime juice accentuate the flavors in this fruit salad. Your taste buds may not know what to do with all the flavor! If you go out on a sunny winter day, this is the perfect dish to pack for a picnic as well.

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Prized for their jewel-like seeds (known as arils), pomegranates are Mediterranean fruits that offer a sweet and tart flavor profile. Fresh pomegranates are in peak season from the end of September into December, but you can often find them out of season at grocery stores. When you select a pomegranate, you want to look for three characteristics: shape, weight, and color.

A ripe pomegranate will have a rounded, square-like shape because the seeds expand with juice, creating flat surfaces. You want pomegranates to feel heavy because that means they are full of juice. And that’s exactly what you want when you make your own juice for this dressing. Finally, the color of the pomegranate will differ depending on which type you get. Regardless of the variety, pomegranates should be vibrant in color without any faded areas or dark spots.

In order to make this dressing, you need to first blend the pomegranate seeds. If you need help cutting a pomegranate, click here. Once you blend the pomegranate seeds, strain them through a fine mesh sieve to get the juice. At that point, you can mix the juice with the other ingredients in the dressing. This dressing makes a larger batch, so consider serving it with a larger salad. Store leftovers in an airtight glass jar in the fridge for 3-5 days. We hope you enjoy this sweet and tangy vinaigrette!

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How much do you love a recipe that only contains five ingredients? It is easy to prep, which means that it comes together in no time, especially when you don’t have to cook. As is very common with most salsas, this salsa contains freshly squeezed lime juice, red onion, and cilantro. It then take a sharp left turn differentiate itself from the other recipes.

The remaining two ingredients in this salsa are pomegranates and pears. Pomegranates, which contain high amounts of antioxidants, provide a sweet and tart flavor, but they also add a textural component. The pears, so juice and sweet, balance the intensity of the red onion and citrusy lime juice. Now, you may be wondering where the spice is. The answer: nowhere, unless you decide to finely dice some jalapeño and incorporate it into the salsa.

Not all salsas have to be spicy. Sometimes, you can enjoy a refreshing blend of ingredients! And the great thing about this salsa is that you can actually enjoy it as a salad. It is a great appetizer or side dish as well! On a final note, if you are cleansing, please understand that you cannot eat chips, like the one that’s in the recipe picture.

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