Drinking a smoothie is one of the best ways to get a healthy dose of fruits and veggies in one fell swoop. The best thing about this smoothie is that it tastes like a milkshake. It’s as though you are not even drinking something healthy, but then you see the ingredients and realize that each one exhibits impressive health benefits. This smoothie is as chocolaty as it is healthy, offering lots of protein, healthy fats, antioxidants, vitamins, and minerals.

Unlike most smoothies, this chocolate creation does not have a banana base; rather it uses avocado, which enhances the creaminess. Don’t worry, though, your smoothie will not taste like a large cup of guacamole. You will not even know that the avocado is in the smoothie because the raw cacao powder, fresh raspberries, grade A maple syrup, vanilla extract, and homemade almond milk mask the avocado’s mild flavor. To help enhance the level of creaminess, we suggest that you cube the avocado and freeze it overnight. Now, some stores sell frozen avocado, which you can have while cleansing, so long as there are no preservatives or added sweeteners.

The key with this smoothie is getting the right consistency. You can always add some ice if the smoothie is too thin, or a little extra almond milk if the smoothie is too thick. Feel like you need some extra fiber in your life? Consider adding a tablespoon or less of chia seeds of flax seeds. Need it to be sweeter, add a squeeze of maple syrup at a time and taste until it reaches your desired level of sweetness. You may not even need the sweetener, but that depends on your taste preferences. The main thing is that we hope you enjoy this delicious creation.

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Sip your way into a world of vibrance with our blood orange sherbet smoothie that bursts with tropical, sweet, and tart flavors. This delightful smoothie contains three simple ingredients: fresh raspberries, papaya, and freshly squeezed blood orange juice. You will need about five blood oranges to get the right amount of juice for this smoothie. The blood orange juice offers a wonderful tartness with a sweet undertone that makes you feel like you’re sipping a tropical beverage on a tranquil beach.

Although you won’t eat the blood oranges, take a second to appreciate their beauty before you juice them. Their flesh resembles a tie dye tapestry of oranges and reds. It is truly a beautiful fruit that tastes just as good as it looks. Blood oranges exhibit an exquisite tanginess that goes hand in hand with the fresh raspberries. Needless to say, this smoothie is replete with antioxidant compounds and lots of vitamin C.

Sure, the raspberries and blood orange juice provide lots of vitamin C, but let’s not forget about the mighty papaya. This fruit is naturally rich in fiber, vitamin A, and papain, a digestive enzyme that helps break down the protein you eat. Make sure to cube your papaya, place it on a baking sheet lined with parchment paper, and freeze overnight the day before you make this smoothie. Frozen papaya will give this smoothie a creaminess that you wouldn’t get if you used fresh fruit and ice. Trust us when we tell you that this is the way to go!

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Ahhhh, the raw vegan moment you’ve been waiting for: jam that doesn’t require cooking and is free of added sugars. You just need a mixture of fresh berries, a jar for mashing, chia seeds, and grade A maple syrup. The chia seeds bloom in the mashed berries and maple syrup, thickening the creation to yield a spreadable jam. Much like chia pudding, this jam takes some time to fully set. Ideally, prepare it in the evening and refrigerate overnight so that it is ready in the morning.

This jam contains three types of berries: raspberries, blackberries, and blueberries. No strawberries are involved in the creation of this jam because, quite frankly, strawberries get enough love. That’s not why, people! We love strawberries just as much as the next person, but sometimes you need to showcase other berries. Blueberries, blackberries, and raspberries are all excellent sources of vitamin and other antioxidants. These berries are also low in sugar, making them great to enjoy if you follow the ketogenic diet.

Although you wouldn’t have a flavorful jam without the berries, the jam wouldn’t be jammy without the chia seeds. You need these seeds, which bloom in the presence of liquid to create a thick consistency that is similar to jarred jams you know and love. Plus, chia seeds are excellent sources of fiber, omega-3 fatty acids, protein, magnesium, and other impressive vitamins and minerals. Use this mixed berry jam as a condiment on raw ice cream or serve it with fresh fruit. After you finish cleansing, spread it on toast!

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If there were ever a time to enjoy a green smoothie, it would be during the holidays. Despite the classic holiday song, this smoothie is not a mean one. It is not as vile as a crocodile, nor is it as rugged as a heel. This smoothie easy to make and kid-approved, well, we hope it is! Green Grinch smoothie is truly the opposite of every child’s favorite holiday villain. Just trust us when we say it is a great gift to give yourself, but we can’t promise that it’ll make your heart grow three sizes.

This is not a candy cane smoothie, a pumpkin pie smoothie, or a gingerbread cookie smoothie. We’ll save the desserts for desserts and focus on getting more nutrition during the holidays with this green smoothie. After all, something has to try to balance out holiday cookie platters and carb-centric buffets. If you want to make the smoothie a little more festive, decorate the top of the glass with fresh raspberries. That may entice the children to drink this lovely green creation!

Unlike other green smoothies, we feel that this recipe is very balanced. You don’t have a combination of arugula, kale, celery, apples, and carrots; rather, this contains spinach, pineapple, mango, bananas, and homemade almond milk. Spinach makes the smoothie green, but you don’t taste it because the other ingredients have such sweet and tart flavor profile. The homemade almond milk ties everything together and makes it wonderfully creamy and nutritious.

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If you follow a low-carbohydrate diet or try to keep sugar intake to a minimum, you may be wary of fruit. Some people are of the mind that fruit is the enemy because of sugar content, while others believe that the natural sugars in fruit are perfectly fine. Although the sugars in fruit are natural, they can still affect blood sugar. This really depends on what you eat these fruits with and whether or not you have diabetes. 

Do you count carbs or do you simply pay closer attention to the glycemic load or glycemic index of the foods you eat? When you know which fruits are lower in sugar, however, you can help make choices that fit your dietary needs. Certain fruits are categorized as “low-sugar” because you can enjoy a larger portion for a smaller amount of carbohydrates and sugar. Most fruits also contain beneficial antioxidants, vitamins, minerals, and fiber, but if you are monitoring your sugar intake, focus on the following seven low-sugar fruits. 

Lemons

We know that most people are not biting into lemons to snack on, but lemons are great low-sugar fruits. One lemon contains about 2.1 grams (g) of sugar and 2.4 g of fiber. You can squeeze the juice from a lemon into water or into an herbal tea. You can also mix fresh lemon juice with olive oil to make a zesty salad dressing. 

Cranberries

You don’t really have access to fresh cranberries until the fall, and even during the fall you have a limited window to purchase them. With just 4 g of sugar per cup, cranberries are an excellent low-sugar fruit to enjoy. Not to mention, cranberries are excellent sources of antioxidants and phytonutrients, both of which help limit the damage caused by free radicals. According to several studies, cranberries may decrease the risk of urinary tract infections by about one-third in people at increased risk for infection. 

Berries

There are several berries to choose from, but the main low-sugar options are strawberries, raspberries, and blackberries. In a one cup serving, raspberries contain 5 g of sugar, blackberries contain 7 g of sugar, and strawberries 7 g of sugar. Blueberries have a higher sugar content, exhibiting 15 g of sugar per cup. That said, eating a moderate amount of blueberries can be beneficial, as they are rich in antioxidants and brain-boosting chemicals. All berries are rich in vitamins, polyphenols, and fiber, and they have a low glycemic index. In fact, berries have proven to significantly lower A1C levels in people with type 2 diabetes. 

Watermelon

Watermelon is both sweet and delicious, but it is surprisingly low in sugar. One cup of watermelon contains 45 calories and 9 g of sugar. Although watermelon has a high glycemic index rating, it contains few carbs and is 92% water, which gives it a low glycemic load. Glycemic load essentially considers the glycemic index of a certain food and the amount of carbs per serving. This gives you a more accurate picture of the food’s impact on blood sugar than glycemic index alone. 

Kiwis

Containing 7 g of sugar per fruit, kiwi ranks relatively low on the glycemic index scale. Not only is a kiwi a great source of fiber, but one fruit also provides 62% of the recommended daily intake (RDI) of vitamin C. A single kiwi contains about 48 calories and 2.3 g of fiber. Eat kiwis fresh, in smoothies, or in salads. If you want to keep them from spoiling, store them in the fridge. 

Apricots

If you want to snack on some low-sugar fruits, opt for apricots because two small fruits contain a total of 6 g of sugar. This pair of apricots will deliver 34 calories and 1.4 g of fiber. They are readily available during summer, which is when you can get the freshest varieties. Apricots are naturally rich in antioxidants called flavonoids, especially quercetin, catechins, and chlorogenic acids. These compounds help combat oxidative stress and can reduce inflammatory markers.

Avocados

Yes, avocados fall under the fruit umbrella. Not only are they rich in heart-healthy fats, but they also provide essential vitamins, minerals, and fiber. A single avocado provides 9 g of fiber and less than a half a gram of sugar. A recent study monitored participants who consumed avocado daily for a total of 12 weeks. At the end of the study, the participants showed improved blood sugar control, cardiometabolic risk factors, and insulin resistance. Avocados may even help improve heart health by lowering bad cholesterol levels.

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Greet the warmer weather with this healthy, refreshing, mixed berry walnut spinach salad with a maple vinaigrette. This salad hits a variety of flavors and textures, offering sweet and acidic notes from the berries and dressing and crunchiness from the red onion, pistachios, and sunflower seeds. It’s as if the warmer weather beckons you to make fresh, colorful dishes. While not scientifically proven to take you to your happy place, we bet that this salad may do just that.

To start you off on the right foot, you need to select plump blueberries and raspberries. If you can snag some from your local’s farmer’s market, we promise that they are worth the price tag. You have to use those berries quickly, so this salad is a great way to enjoy them all before they go bad. Plus, the fresh, sweet berries are a pleasant relief to the intense raw onion flavor. If you prefer shallots to raw red onion in your salad, you can thinly slice one shallot in place of the red onion. Thinly slicing the red onion or shallot will help mellow the intensity.

One thing that a salad desperately needs, besides greens of course, is varying textures. This salad delivers in that regard, especially with the crunch from the raw sunflower seeds and pistachios. Not only do nuts and seeds offer texture to this salad, but they also offer healthy fats and protein. Those two macronutrients are essential for anyone in need of filling up on a raw vegan diet. Lastly, the maple vinaigrette offers a sweet yet tangy flavor that pairs beautifully with the ingredients in this salad. Drop a comment below to let us know if you like it, or what you did to tweak this recipe to your liking.

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Everyone is always in need of a quick, healthy snack that tastes great. The snack doesn’t need to be sweet, but a lot of people do enjoy a sweet treat when hunger strikes. Why not satisfy your sweet tooth in the healthiest way possible? Eating whole foods that are nutritionally dense can help fill you up and prevent you from snacking between meals. In fact, one, two max, of these energy bites will be satiate you.

These energy bites are made from nuts, nut butter, raw cacao powder, and dried raspberries. All you have to do is blend all the ingredients together in a food processor, stopping to scrape down the sides as needed. You want to make sure that all of the ingredients are full incorporated before you form the mixture into bite-sized balls. Make sure that you wet your hands when it comes time to form the mixture into balls. That will help prevent the mixture from sticking to your hands. And make sure to line a baking sheet with parchment paper so as to avoid sticking while they harden in the fridge or freezer.

As a final note, make sure that the dried raspberries are free of added sugars and preservatives like sulfur dioxide. Don’t buy freeze-dried raspberries, either. Purchase dried raspberries either online or from a health food store. You can also chop up some of the dried raspberries and roll the balls in them if you want. That creates a little more texture and sweetness, but it is an optional step.

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Whether you want to boost your health or enjoy a sweetly tart fruit, berries are a great option. How do you know which berries to choose? Which ones are the healthiest? In this article, we will outline what many health experts consider to be the top berries for your health. Plus, their health benefits may surprise you!

Berries are among the healthiest foods on the planet because they have incredibly high concentrations of antioxidant compounds. Incorporating them into your diet can help enhance energy levels, improve immune function, aid digestion, and optimize cognitive and cardiovascular functions. Read on to learn about the best berry options for your health. 

Acai Berries

Native to the Brazilian Amazon region, acai berries grow on acai palms. In recent years, they have become incredibly popular in the health world because of their high antioxidant content. It’s as if you can’t go anywhere without seeing an acai bowl establishment, or at least one on a restaurant menu. Acai berries are one of the best sources of antioxidant polyphenols, potentially containing as much as 10 times more antioxidants than blueberries. Consuming raw acai berries can help increase blood antioxidant levels, which help to reduce chemicals that lead to oxidative stress. Additionally, acai berry pulp may help reduce blood sugar and blood cholesterol levels in overweight individuals. Keep in mind that people typically consume acai berries in dried or freeze-dried form, which can alter the nutritional content.

Blueberries

Are blueberries the most well-known berries of the berry bunch? That is up for debate, but they are some of the best berries to consume if you look at their antioxidant levels. One study found that eating at least three servings of blueberries per week may save women from a heart attack. In other research, blueberries exhibited flavonoids that may have the potential to lower blood pressure and prevent hypertension. Health experts attribute these benefits to the anthocyanins in blueberries, which may enhance the function of arteries. A large observational study found that people who consume blueberries experience slower rates of cognitive decline. 

Cranberries

It’s rare for people to consume fresh cranberries outside of the fall and winter season, so people opt for cranberry juice or dried cranberries. Fresh cranberries have the best benefits, the primary of which is the ability to reduce the risk of urinary tract infections (UTIs). Several studies found that drinking fresh cranberry juice can reduce the risk of UTIs. Researchers identified certain properties in cranberries that prevent E. Coli bacteria from adhering to the wall of the bladder or urinary tract. This is the reason cranberries may reduce the risk of infection. Additionally, cranberries may benefit heart health by helping to lower cholesterol, blood pressure, and oxidative stress. 

Raspberries

Popular in the dessert world, raspberries offer a sweet yet slightly tart flavor that is almost unmatched. They contain ellagitannins, which are antioxidant polyphenols that help reduce oxidative stress. One study found that cyclists who consumed raspberries experienced a significant decrease in oxidative stress induced by exercise. Although red raspberries are the most commonly consumed varieties, black raspberries exhibit more impressive health benefits. For example, one study linked the consumption of black raspberries to lower risk factors for heart disease, including blood pressure and blood cholesterol. Other studies found that black raspberries may reduce inflammation in people with metabolic syndrome, but more research is still necessary. 

Strawberries

Ahhh, the lovely strawberry is an undeniably delicious berry that exhibits bold flavor and even bolder health benefits. Strawberries contain anthocyanins, which are antioxidants that boost the body’s activity of antibodies and T-cells, which work to fight off infections. Strawberries are also rich in vitamin C, a known immune booster. One of the more impressive benefits of strawberries is that they may reduce inflammation in people with arthritis. One study found that women who ate a diet high in strawberries reduced their risk of developing arthritis by 33%, compared to those who did not eat strawberries. Eating strawberries may also help lower cholesterol levels. In fact, studies show that daily consumption of strawberries can lower cholesterol by up to 12%. 

Goji Berries

Goji berries, or wolfberries, are native to China and used in traditional medicinal practices. Nowadays, they are a popular ingredient in breakfast cereal, trail mix, and acai bowls. Goji berries exhibit high levels of vitamin A and zeaxanthin, both of which are imperative for eye health. One study found that older adults who consumed 14 grams of goji berry formulation were able to reduce age-related decline in eye health. A similar study suggested that eating goji berries may raise blood zeaxanthin levels, a sign that they may improve vision. Like the other berries on this list, goji berries are naturally rich in antioxidant polyphenols. One study found that drinking goji berry juice daily for two weeks increased metabolism and reduced waist size in overweight people.

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Fast and easy is the name of the game for this raspberry chia seed jam. Raspberries have are undeniably delicious, offering a uniquely sweet and tart flavor profile. The downside is that raspberries can mold quickly, especially if you purchase them from the farmer’s market. There’s nothing worse than spending good money on a small clamshell of raspberries, place them in your fridge, and see mold two days later.

The best way to quickly enjoy fresh berries is to make them into a jam! Yes, you can make raw vegan jam that is much healthier than store bought varieties. Most of the time, especially in the case of this recipe, homemade jam contains way less sugar than jarred jam. This is because fresh berries are naturally sweet. The only thing to keep in mind is that because you use fresh ingredients, you have to consume the jam much quicker. It will keep fresh in an airtight jar in the fridge for about 5-7 days.

This raspberry jam goes great on a variety of foods. If you make raw vegan yogurt, top it with some of this raspberry chia jam. If you really want to satisfy your sweet tooth, make some chocolate avocado pudding and top it with this jam; you can thank us later. You can also make this jam after you finish cleansing and use it on post-cleansing foods like whole wheat toast or yogurt.

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Sometimes, you just need a little dessert in your life to make the day a little bit better. There’s something about a sweet treat that can lift your spirits, turning a bad day into a good day. This isn’t to say that you should resort to desserts whenever you’re feeling down, but a healthy dessert every now and again doesn’t hurt your waistline.

Satisfying in both texture and flavor, this raw vegan almond butter mousse ranks high in our dessert book. It’s rich in healthy fats and fiber and boasts tons of nutty flavor, without being overly sweet. In fact, you’ll probably notice that this is mousse is very delicate, which is why it pairs beautifully with fresh fruit. In the picture, you’ll notice that bananas and chopped almonds are atop the mousse, but you can add sliced strawberries, raspberries, or blueberries if you want. The tartness of the berries complements that nutty flavor of the almond butter mousse.

Because this is a mousse, the goal is to make it as light and fluffy as possible. What that means is that you have to whip the ingredients with a hand mixer after incorporating them. Because the ingredients are raw vegan, you may not get the classic whipped texture you know and love from a mousse. You may get there or you may get close. Just keep the mixer running on medium speed until you achieve the texture you desire.

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