Fava beans, or broad beans, are large green legumes that come in pods. Eaten by people around the world, fava beans exhibit a slightly sweet but earthy flavor. They are nutritional powerhouses, providing a variety of health benefits. Naturally rich in fiber, protein, and a variety of other vitamins, minerals, and antioxidants, fava beans may aid blood sugar regulation, support heart health, and boost immunity. 

Even though fava beans are relatively small in size, they pack a ton of nutrients. They are particularly rich in plant protein, folate, and soluble fiber. One cup of fava beans contains the following nutrients:

• 187 calories
• 33 grams (g) of carbs
• 13 g of protein
• Less than 1 g of fat
• 36% of the daily value (DV) of manganese
• 18% of the DV of magnesium
• 40% of the DV of folate
• 14% of the DV of iron
• 22% of the DV of copper
• 13% of the DV of potassium
• 11% of the DV of thiamine and zinc

May Help Prevent Birth Defects

Folate is essential for creating cells and organs, and it is a nutrient that promotes healthy fetal development. An expecting mother should increase her intake of folate, be it from food or supplements, to help reduce the risk of neural tube defects, or developmental issues with the infant’s spinal cord and brain. One study involved more than 23,000 women and found that the incidence of brain and spinal cord issues was 77% lower in infants of mothers who had the highest daily intake of folate. Since one cup of fava beans contains 40% of the DV of folate, they should be near the top of the list of great pregnancy foods.

May Benefit Bone Health

Fava beans are rich in both manganese and copper, two nutrients that may prevent bone loss. Health experts do know the exact role that these nutrients play in bone health, but animal studies suggest that being deficient in these two nutrients may lead to decreased bone formation. Existing human research suggests that both manganese and copper are integral to bone health. A one-year study in postmenopausal women with weak bones found that taking a manganese and copper supplement along with vitamin D, calcium, and other nutrients, improved bone mass. 

May Help Lessen Symptoms Of Parkinson’s Disease

Fava beans contain levodopa (L-dopa), a compound that the body converts into dopamine, a neurotransmitter. Researchers note that Parkinson’s disease causes the death of dopamine-producing brain cells. That process can lead to tremors, difficulty walking, and issues with motor function. Eating fava beans may help with some symptoms of Parkinson’s disease, but more research is necessary. One small study involved 11 people with Parkinson’s. Study authors observed that participants who ate 1.5 cups of fava beans after 12 hours without medication had a comparable positive effect on blood dopamine levels and motor function as L-dopa drugs.

May Help Boost Immune Function

Naturally rich in antioxidant compounds, fava beans may help optimize immune function. Antioxidants work to fight free radicals that may cause cell damage, making them vital to your body’s immune defense. One test-tube study found that fav bean extract was able to increase the antioxidant activity in human lung cells by 62.5%. Additionally, fava beans contain compounds that boost the ability of glutathione in human cells, which may help delay cellular aging.

May Help Reduce Blood Pressure

Fava beans contain magnesium and potassium, both of which may relax blood vessels and lower blood pressure. Various studies indicate that the Dietary Approaches to Stop Hypertension (DASH) diet recommends foods high in potassium and magnesium. A 10-year study in 28,349 women found that participants with the highest intake of magnesium were less likely to develop high blood pressure than those with the lowest intake. 

May Help Lower Cholesterol

The soluble fiber in fava beans may help promote healthy bowel movements because it absorbs water in the gut. During that process, it forms a gel-like substance and helps soften your stool. Soluble fiber also binds to and removes cholesterol from the body. Several studies indicate that soluble fiber may help lower blood cholesterol levels in healthy adults and those with elevated levels. A review of 10 studies focused on the effects of fiber-rich legumes on cholesterol levels. The review concluded that diets that included these legumes were associated with modest decreases in total and LDL (bad) cholesterol levels.

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Have you ever had sudden, painful cramps that just don’t seem to go away? One potential cause is that you are low in potassium. Low potassium levels can also cause muscle weakness, fatigue, muscle spasms, tingling, or numbness. Heart palpitations or skipped heartbeat can be more severe symptoms of low potassium levels. 

It’s possible to fight leg cramps and other issues that stem from low potassium levels by simply increasing your potassium intake. The amount of time it takes to correct low potassium levels depends on how low they are. 

Symptoms Of Low Potassium

The only real way to know if your potassium levels are low is to take a blood test. You will get a more accurate reading of your levels via this route. That said, there are a few telltale symptoms of potassium deficiency that you should be aware of. These symptoms include:

• Muscle cramps, twitching, or severe weakness
• Heart palpitations
• Constipation
• Tingling and numbness

If potassium levels are very low, you may need to take a potassium supplement, or get an IV to elevate them back to a normal range. The quickest way to increase potassium levels in emergency situations is via an IV, which should be administered by a professional in a controlled setting. One report found that an IV can raise potassium levels within 20 to 30 minutes. If you have borderline potassium levels after a sweaty workout, you can use various foods to help bring them back up quickly. Continue reading to learn what foods and drinks may help you do that. 

Sip An Electrolyte Drink

Electrolyte-rich drinks can help replenish minerals, vitamins, and water lost via sweat or periods of diarrhea and vomiting. Not all electrolyte drinks are high in potassium, though. And you should not simply resort to sugary sports drinks to replenish electrolytes, as the preservatives, dyes, and added sugars do more harm than good. Coconut water, for example, is a great electrolyte-rich beverage, but make sure to buy one that is free of added sugars. 

Drink Some Orange Juice

Just as we said previously, the quality of the beverage matters. Many store bought orange juices contain added sugars and preservatives. Go directly to the source by juicing oranges! One cup of orange juice provides nearly 500 milligrams (mg) of potassium, which equates to 11% of the recommended daily intake (RDI). Orange juice may be a convenient way to raise potassium levels, but it tends to be high in sugar. You can also eat oranges to get the same nutrients, plus the fiber that will help the body absorb the natural sugars more slowly. You would need to eat two oranges to get the same amount of potassium as one cup of OJ.

Eat A Banana

This is a classic potassium-rich food, so eat a banana or two next time you are dealing with leg cramps. One medium banana contains 422 mg of potassium, and the potassium in bananas can increase levels within 30 to 60 minutes, per a 2012 health journal. In one study, researchers tested whether eating one or two bananas would increase potassium levels in adult athletes prone to leg cramps. Although there were mild increases in potassium levels in both groups after 30 to 60 minutes, the time it took to increase levels would not benefit an athlete experiencing cramps during competition. To avoid cramps, health experts recommend consuming potassium-rich foods regularly, especially before exercise. 

Eat Some Watermelon

Researchers note that one wedge of watermelon has 320 mg of potassium, making it a great choice for raising potassium levels. Watermelon is also a water-rich fruit (91% water), so it helps to enhance your hydration efforts. It is also rich in vitamins A & C, magnesium, and offers some iron and calcium. According to research, eating watermelon after a workout can help replace water, magnesium, and potassium that you lose via sweat. Drinking watermelon juice after a workout has been associated with reduced muscle soreness after 24 hours. 

Consider Supplementation 

If you consume all of the aforementioned items and your potassium levels remain low, you may want to consider a potassium supplement. Before you start supplementing, consult your healthcare professional to determine whether the supplement is right for you, and to understand proper dosage. The potassium you get via diet and what you supplement should not exceed the RDI, unless directed by your doctor.

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Get ready for one of the best raw vegan treats we’ve ever published on this website. Not only is it very easy to make, but it also has a highly addictive flavor that may replace sugar in your recipes! This raw vegan date caramel is naturally sweet and creamy, as it is made from pureed dates, homemade almond milk, sea salt, and vanilla extract. After blending the ingredients in a food processor until smooth, the result is a delightful alternative to traditional caramel. We don’t recommend that you eat the entire recipe in one sitting, but we will say that it is a somewhat healthy option for those who have a sweet tooth.

The process is simple: add pitted Medjool dates, homemade almond milk, sea salt, and vanilla extract to a food processor and blend until smooth and luscious. You should end up with a thick, almost paste-like texture that can drizzle over desserts. You can also use it as a dip or enjoyed straight from the jar. This indulgent treat is not only a delightful way to satisfy your sweet tooth but also packed with nutrients, speaking of which:

• A single serving of dates contains about seven grams of fiber, which aids digestion and helps regulate bowel movements. These benefits can help you avoid constipation.
• Dates are naturally sweet and can replace refined sugars in many recipes, which makes them a healthier, more nutritious option if you have a sweet tooth.
• Because dates have a naturally high sugar content (including fructose, glucose, and sucrose), they provide a quick energy boost. That makes dates an ideal snack for anyone who needs a quick pick-me-up.
• Due to their potassium and magnesium content, dates are beneficial for heart health. Researchers note that dates work to regulate blood pressure and reduce cholesterol levels.

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Is there any better way to start your morning than by drinking a smoothie? Well, if you woke up and immediately got a massage and then enjoyed your dream meal from a private chef, that would probably beat out a smoothie. Unfortunately, we can’t all wake up like that, but we can wake up and blitz a few ingredients together in a blender, right? Yes we can and yes we will! Smoothie combinations are endless and different ingredients offer unique nutrients.

Beets, for example, make great smoothie additions because they contain iron, folate, manganese, copper, magnesium, potassium, vitamins C & B6, fiber, and antioxidants. Researchers have studied beets for their ability to decrease elevated blood pressure levels, a major risk factor for heart disease. Although beetroot juice may lower both systolic and diastolic blood pressure, the lowering effect appears great for systolic blood pressure. Raw beets also exhibit a stronger effect than cooked beets. Researchers attribute this ability to the high concentration of nitrites, which the body converts to nitric oxide, a molecule that dilates blood vessels and causes blood pressure levels to decline.

Beets contain antioxidant compounds, but so do blueberries. Blueberries also have a low glycemic index, making them a great choice for diabetics and keto enthusiasts. They add a touch of sweetness, but so does the banana and agave nectar. You need that sweetness to balance the earthy bet flavor. Blend all of the ingredients together until you reach your desired consistency. Feel free to make a larger batch in case more people want to start their day off with this smoothie.

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Do you care about the food you put into your body? We hope you do! If you truly care about the effect food has on your physique and physical performance, then you most likely have your macros figured out. By macros, we are referring to the macronutrients: protein, carbohydrates, and fats. What about your micros (micronutrients), though? Vitamins and minerals are necessary for overall health and quality of life. They also work to optimize your energy levels and enhance exercise performance. 

Consuming micronutrient-rich fruits and vegetables can benefit the body in more ways than you think. The great thing about fall is that you can enjoy a variety of fruits and vegetables that contain a wide variety of micronutrients. In fact, diversifying your intake of micronutrients can help boost exercise performance. Start incorporating the following three fall produce items into your diet and feel the difference. 

Winter Squash

Yes, it is still fall and not winter yet. Don’t let the name fool you because winter squash come into season during early fall. These squash varieties are rich in potassium, fiber, magnesium, vitamin A, and vitamin C. The most interesting micronutrient, in terms of winter squash, is pectin. Pectin is a form of soluble fiber, which helps to regulate blood glucose levels, which are already in a healthy range. By regulating these levels, pectin may help you sustain energy for a lot longer. You’ll be able to squash any mid-workout fatigue if you include a little butternut in your diet. 

Pro tip: Save the seeds when you clean your squash out before you prepare it. Much like pumpkin, you can roast squash seeds, so long as they are large and plump. You don’t want to burn them during cooking, either! Rinse and dry them before roasting them in an oven with some olive oil and sea salt for about 15 minutes at 300 degrees Fahrenheit. 

Beets

Although beets are not the most attractive produce item, they pack a serious nutritional punch. Beets are naturally rich in potassium, fiber, folate, vitamin C, and nitrites, which help to lower blood pressure. Potassium is also a key electrolyte that is essential for muscle contractions and nerve signaling. Beets have a natural ability to enhance the delivery of oxygen and other nutrients to working muscles. That’s why it beats out others in terms of boosting exercise performance. The dietary nitrites have a positive impact on oxygen demand while you are engaging in physical activity. 

One study found that consuming 16 ounces of beetroot juice per day significantly decreased oxygen demand during moderate-intensity activity. Additionally, researchers noted that the participants who consumed beetroot juice experienced an overall reduction in oxygen cost. Chugging 16 ounces of beetroot juice per day is not for everyone, though. Through other studies, researchers determined that eight ounces of beetroot juice per day can elicit exercise benefits. 

Pumpkin

There is no individual nutrient in a pumpkin that will magically boost your exercise performance. That said, this glorious orange gourd is beneficial for your gains. Don’t skip on the impressive amount of fiber, B-vitamins, vitamin A, and selenium. After you scoop out your pumpkin seeds to roast, you can use the pumpkin meet in myriad ways. You can make homemade pumpkin puree, which you can use in many recipes, or roast the pumpkin or even turn it into pumpkin hummus. Pie pumpkins tend to be on the sweeter (and smaller) side, just in case you don’t want to grab a huge pumpkin.

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Root vegetables have been enjoyed by many cultures for hundreds, even thousands, of years. These vegetables are defined as edible plants that grow underground. Popular root vegetables include turnips, beets, potatoes, carrots, and ginger, among many others. Each vegetable comes with a distinct set of nutrients and health benefits, some of which we’ll explore in this article. Continue reading to learn about some healthy root vegetables to enjoy this fall and winter. 

Radishes

Radishes have a peppery flavor, which comes from the sulfur-containing compounds, isothiocyanates. These compounds exhibit anti-inflammatory and antioxidant effects in the body. Radishes are also rich in vitamin C, which encourages optimal immune function and aids collagen synthesis. Additionally, radishes provide coenzyme Q10 (CoQ10), anthocyanins, and phenolic acids, all of which aim to protect the cells in the body. 

Ginger

Ginger is a flowering plant from China and is closely related to turmeric, another root vegetable. It contains gingerol, the primary antioxidant to which researchers attribute many of ginger’s health benefits. One study involved 1,278 pregnant women, and study authors noted that ginger was effective at reducing morning sickness and nausea. Other studies have found ginger to be effective at reducing pain and inflammation. 

Beets

Beets may be one of the most nutritious root vegetables available. They are naturally rich in folate, fiber, manganese, and nitrates, which help dilate blood vessels, potentially lowering blood pressure levels. According to research, consuming beets may help improve exercise performance and increase blood flow to the brain. Take advantage of these benefits by roasting, steaming, juicing, pickling, or boiling these blood red vegetables. 

Rutabaga

This root vegetable is not in your average grocery store. It isn’t the most attractive vegetable, but it does offer lots of fiber, vitamin C, potassium, and several B vitamins, including thiamin and niacin. These B vitamins are necessary for energy metabolism, cellular function, and growth. One cup of mashed rutabaga, which can serve as a potato substitute, satisfies nearly 50% of the recommended daily intake (RDI) of vitamin C. 

Carrots

Carrots are packed with provitamin A carotenoids, including beta-carotene, which converts to vitamin A in the body. Beta-carotene colors carrots and is largely responsible for their many health benefits. Carrots also contain vitamin K, vitamin B6, and potassium, which is a mineral necessary for blood pressure regulation. Because of the impressive amount of antioxidants, carrot intake has been linked to numerous health benefits, the primary of which is a reduced risk of multiple cancers, including pancreatic, leukemia, breast, and prostate. 

Onions

It would be hard for many recipes delicious without the addition of onion. They provide integral flavor and offer an impressive nutritional profile to boot. Onions are particularly rich in fiber, vitamin C, and antioxidants. Research shows that including onions in you daily diet may significantly reduce blood sugar levels, specifically in people with diabetes. Other research indicates that onions offer potent anticancer properties. Some observational studies note that a higher intake of onions may reduce the risk of common types of cancer.

Purple Potatoes

Unlike yams, which are naturally rich in beta-carotene, purple potatoes contain anthocyanins, which are plant pigments that give the potatoes their signature color and health benefits. Anthocyanins exhibit antioxidant and anti-inflammatory properties. According to researchers, a diet rich in anthocyanin-rich foods, such as purple potatoes and blueberries, is especially beneficial for heart health. One study found that consuming 200 grams of cooked purple potato per day for two weeks improved arterial stiffness. Arterial stiffness increases the risk of heart attack and dementia. Purple potatoes may help enhance arterial health with their antioxidant and anti-inflammatory properties. 

Celeriac

This root vegetable may be the ugliest one on this list, but don’t let the appearance steer you away. Celeriac belongs to the same plant family as parsley and celery and even tastes like celery. It provides lots of vitamin C, fiber, and potassium. Because of its low carbohydrate content, celeriac makes a great lower-carb swap for other potatoes and root vegetables. Additionally, this unique root vegetable offers a variety of antioxidants, including flavonoids like apigenin and luteolin, which exhibit cellular-protective properties.

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Did you ever think of putting coffee grounds on your skin? Did you have the same thought about oats? If you did, then you clicked on the right article! This homemade face and body scrub is incredibly easy to make and helps nourish the skin. Learning about the different uses of ingredients, especially foods, can open your world to exciting possibilities. Plus, there are many benefits to scrubbing different foods on the skin. 

Is Coffee Good For Your Skin?

In short, yes, or it is possible that caffeine encourages healthier skin. A 2013 study found that caffeic acid, an antioxidant in coffee, may enhance collagen production, which works to reduce signs of aging. A separate study from 2015 found a link between drinking coffee and reduced signs of “photoaging.” In the case of the study, photoaging referred to pigmented spots and wrinkles. 

There is one caveat about coffee and cosmetics. Most coffee-related research focuses on drinking coffee or using cosmetic products that contain caffeine. Most studies do not focus on coffee scrubs, so it is difficult to generalize the results of these studies in relation to the coffee scrub in this article. That said, there is likely no harm in using a coffee scrub on your body. Much like other exfoliants, coffee scrubs can help:

• Unclog pores
• Slough away dead skin cells
• Temporarily reduce the appearance of cellulite
• Brighten skin

Are Oats Good For The Skin?

Much like coffee, oats are best known for their culinary uses. Oats have been a cultivated food source for humans for over 3,000 years. Some researchers note that the oldest cultivated oat grains date back to the early Bronze Age. Despite the mass consumption of oats, people have used them for a variety of cosmetic purposes, including natural skin cleansers. One of the primary benefits of oats is that they help to hydrate and nourish dry skin. Many studies show that skin care products containing oatmeal can reduce skin dryness and associated symptoms, such as itching, flaking, or tightness. In addition to keeping the skin well-hydrated, oats also help to balance the skin’s pH. Oats are essentially a pH buffer, helping your skin maintain a healthy pH of around 5.0.

Does Avocado Oil Encourage Healthier Skin?

Avocado is naturally rich in vitamin E, potassium, and lecithin, all of which work to nourish and moisturize the skin. The skin’s outermost layer, the epidermis, can easily absorb these nutrients, which can encourage the formation of healthy, new skin. The antioxidants in avocado oil may help to repair damaged skin or soothe irritated skin and redness. That makes avocado oil a helpful ingredient for people with psoriasis or eczema. Finally, some studies have suggested that avocado oil may help ease the symptoms of sunburn. A 2011 review of studies found that the vitamin E, protein, essential fatty acids, and beta-carotene in avocado oil help soothe the skin and encourage healing. 

DIY Face And Body Scrub

Ingredients For Coffee Infused Oil:

• 1 cup avocado oil
• 1/2 cup coffee grounds

Ingredients For Scrub:

• 8 tablespoons coffee grounds
• 4 tablespoons oats
• 4 tablespoons coffee infused oil
• 20 drops vanilla essential oil

Instructions:

• To make the coffee infused oil, put the coffee grounds into a glass jar and pour the avocado oil into the jar. Screw the lid on and let it sit in the sun for a few weeks, shaking every so often. 
• After a few weeks, strain the oil through a cheesecloth and save the strained oil to make the scrub. 
• Add the coffee grounds and oatmeal to a blender or food processor and blend until you get a fine powder. 
• Pour in the blended mixture into a bowl and then add in the coffee infused oil and essential oil. Mix well until you achieve an even consistency. 
• To use, mix this scrub with a little water and spread over your face and body. Rinse with lukewarm water and then finish your skin care routine.

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Nearly two-thirds of the human body is made up of water. You can lose some of that water via sweat, for example, when you are outside in hot weather or working out in the gym. Drinking water not only works to keep you hydrated, but it also helps support the function of joints, tissues, and body temperature. Water also helps transport nutrients throughout the body. Failure to drink enough water can result in dehydration, which can lead to a host of symptoms and health complications.

Choose The Right Beverage

Depending on which gym you frequent, you may see gallon-size water jugs or any number of reusable Stanley cups. The water revolution is fantastic, but not everyone drinks water when they exercise. Some people don’t even drink any fluids! When you engage in physical activity, you lose water and electrolytes, so it is your responsibility to replenish them to avoid dehydration. 

Some people reach for the most sugary sports drink they can find and enjoy that during their workout. Others drink milk, protein shakes, or electrolyte powders with water. If you spend more than two hours strength training in a gym, you will likely need a beverage that contains sodium and calcium, which you lose via sweat. That beverage should also contain carbs, which work to refuel your energy supply, and protein, which helps repair damage. If you only want to drink water when you exercise, that is totally acceptable. You can replace electrolytes and nutrients lost via sweat by eating nourishing post-workout foods. 

Drink The Right Amount

You don’t have to follow specific water intake rules when you exercise. You don’t have to “drink to failure,” as though you treat hydration like bulking up. There are ways to calculate your sweat rate, and it involves weighing yourself before and after you run, plus a few calculations. If you lose a quart of sweat in an hour, you should drink eight ounces of water every 15 minutes. Want to skip that math because you know you sweat a lot? Consume four to eight ounces of water every 15-20 minutes during your workout. 

Don’t Drink Too Much

Although it is uncommon, it is possible to drink too much while working out; however, this is more of a risk during triathlons and marathons. Athletes who consume a lot of fluid without enough sodium can develop hyponatremia, a potentially life-threatening condition. Symptoms of this condition include:

• Low blood pressure
• Loss of energy
• Vomiting or nausea
• Muscle weakness, cramps, or twitching
• Headache, confusion, or fatigue
• Restlessness or bad temper
• Coma or seizures

Fortunately, over-hydration is very rare, according to health experts. It is more common that people do not drink enough fluids while working out. 

Drink Before You Exercise

No need to hit the local pub before a sweat session; rather, drink hydrating fluids before you start your workout. If you are going to do something that requires a lot of stamina, such as a spin class, hydrating before a workout is extra important. In fact, you should start hydrating one and a half to two hours before you begin, especially for a marathon. People don’t usually drink enough during exercise, putting you in a hydration deficit once you finish. Instead of rehydrating from a dehydrated state, it is better to not put yourself in that hole in the first place. 

Enjoy Some Protein And Carbs

Exercising is a component to a healthy lifestyle. That said, it is common to incur some minor cell or tissue damage after working out. Proteins work to repair any muscle damage, so experts recommend rehydrating with a smoothie or consuming overnight oats or chia pudding post-workout. Protein isn’t the only nutrient you need, though. Exercising forces you to expend a lot of energy, so you also want to consume carbs, specifically three times more carbs than protein. 

It is beneficial for your health to exercise on a regular basis. Losing hydration, however, is one of the side effects. That is why you have to stay hydrated while exercising. Replenishing your fluids is the key to preventing dehydration!

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People have an idea of which recipes tahini belongs to. Believe it or not, tahini is not solely reserved for dressings, hummus, and other dips or sauces. Tahini has a place in desserts, providing an earthy nuttiness that complements sweeter ingredients, such as dates, maple syrup, or agave. Some people regularly make tahini fudge! When you mix tahini with dates, however, you get an incredibly nourishing, filling treat. That ingredient combination is almost like a raw vegan version of salted caramel. Plus, that duo provides lots of fiber, potassium, and magnesium, all of which help the body function optimally.

One of the reasons why you’ll love this recipe is because of its simplicity. It comes together in a matter of minutes and it’s packed with natural sweetness. You get a hint of bitterness from the raw cacao powder, in addition to a surprising amount of nutrition. Just one tablespoon of raw cacao powder contains the following nutritional profile:

• 2 grams (g) of fat
• 29 calories
• 1 g of protein
• 2 g carbohydrates
• 11% of the daily value (DV) of fiber
• 5% of the DV of vitamin D
• 5% of the DV of potassium
• 1% of the DV of iron
• 1% of the DV of calcium

For the dates, we recommend that you go with Medjool dates, as they are generally bigger and have more of a caramel-like texture and flavor. They can be harder to find, depending on where you are, so you can replace them with regular dates if you cannot locate Medjools. If you cannot find Medjool dates, use two regular dates for every one Medjool date. Finally, if the dates are not soft, you can soak them in warm water for about 10 minutes before blending. Just make sure to discard the soaking liquid.

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This recipe is just one of those recipes, folks. It is so refreshing, filling, and will make your raw vegan diet experience that much more exciting. Considering cauliflower is not a vegetable that you would usually eat raw, this recipe helps you overcome that hurdle. It shows you how versatile it can be. To get the cauliflower just right, roughly chop it into florets and toss them into a food processor to pulse until you achieve a rice-like consistency. You do not want to blend the cauliflower into a puree. If you have access to health food stores, you may be able to find bagged cauliflower rice. You can have it, provided the cauliflower is not cooked and there are no added preservatives.

Because this recipe uses cauliflower, it is a low-carb version to the traditional side dish. Besides being lower in carbs than bulgur wheat, cauliflower is rich in an assortment of vitamins, minerals, and antioxidants. For reference, one cup of cauliflower contains the following nutritional profile:

• 25 calories
• 5 grams (g) of fat
• 2 g of fiber
• 57% of the daily value (DV) of vitamin C
• 14% of the DV of vitamin K
• 12% of the DV of vitamin B6
• 7% of the DV of potassium
• 9% of the DV of choline
• 15% of the DV of folate
• 4% of the DV of magnesium
• 14% of the DV of vitamin B5

This is also served with crunchy romaine, butter lettuce, or cabbage leaves to enjoy as cups. It takes the classic side and turns it into a uniquely filling raw vegan entree. Plus, the almond tahini sauce makes it slightly different than your average recipe, which usually calls for olive oil and lemon juice. The tahini dressing makes this cauliflower tabbouleh much creamier and richer, and we hope you like it as much as we do.

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