Allow us to give you a warm introduction to the easiest chia pudding you will every make. It is creamy, naturally sweet, and incredibly satisfying. It’s a simple recipe that feels both comforting and refreshing, filling yet light. Ripe banana brings a mellow sweetness and velvety texture, while the chia seeds create a tapioca-like consistency. You want to know the best part? You don’t need any dairy products and you don’t have to cook it! Every spoonful tastes like a wholesome dessert while still feeling light and nourishing, making it a great breakfast or post-workout snack. The flavor is smooth and naturally balanced, with just enough natural sweetness from the banana to make it appealing for all ages.

Beyond the addictive flavor, banana chia pudding offers beneficial nutrients that support everyday wellness. Chia seeds are an excellent plant-based source of omega-3 fatty acids, fiber, and minerals, while bananas contribute potassium, complex carbs, and natural sugars. Because the recipe is raw, it retains the fresh flavor and nutritional integrity of its ingredients. This chia pudding is also dairy-free, gluten-free, and free of refined sugars, making it a versatile option for a variety of dietary preferences and lifestyles.

One of the best things about this banana chia pudding is how family-friendly it is. It’s the perfect grab-and-go breakfast for adults who want to save time in the morning, but it also serves as a great healthy snack or light dessert. Toddlers love it because it is naturally sweet, soft, spoonable texture. Prep it in a matter of minutes and put it in the fridge to settle overnight. Create less work for yourself, but feel free to get fancy and top it with berries, mango, or nut butter for extra nutrition and variety when ready to eat.

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There is something so satisfying about drinking homemade nut and seed milks. You may not realize how easy a nut or seed milk is to make until you finally do it. If you have a blender, nuts or seeds, water, and a few extra ingredients for flavoring, you are in business! Just make sure you have some cheesecloth, a nut milk bag, or fine mesh sieve to strain your non-dairy milk. We do highly encourage you to purchase a nut milk bag because it makes the process so much easier. 

Why make your own non-dairy milks when there are so many varieties available in grocery stores? First off, there are many promising store bought versions made by reputable brands. However, there are many varieties that have problems that begin in production. There are various preservatives, additives, and flavorings given to otherwise neutral-tasting non-dairy milks to make them more appealing. Carrageenan is the most problematic ingredient because it is a common thickener and emulsifier. 

Derived from seaweed and considered a “natural” ingredient, carrageenan can cause inflammation and gut irritation. Upon entering the gut, carrageenan signals the body to react in the same way as if it were to encounter dangerous bacteria. That results in gastrointestinal inflammation, which is not something you want to experience when enjoying something as simple as non-dairy milk. 

To help you avoid all of that, here are 10 of our favorite non-dairy milk recipes. We hope you love them!

Homemade Chocolate Almond Milk

Satisfy your craving for chocolate in the healthiest way by drinking this homemade chocolate almond milk. Great on its own or in smoothies!

Click here to make the recipe. 

Healthy Homemade Hazelnut Milk

Get ready to become obsessed with this homemade hazelnut milk recipe. It’s 100% natural and free of preservatives, gums, and added sugars.

Click here to make the recipe. 

Raw Vegan Brazil Nut Milk

Brazil nut milk offers incredible flavor and is loaded with selenium and other nutrients, making for a unique change from regular nut milk.

Click here to make the recipe. 

Homemade Cinnamon Date Cashew Milk

Brazil nut milk offers incredible flavor and is loaded with selenium and other nutrients, making for a unique change from regular nut milk.

Click here to make the recipe. 

The Best Creamy Hemp Milk

Super rich and creamy, this hemp milk is everything you want from a plant-based milk. The best part? No straining required!

Click here to make the recipe. 

Homemade Flax Seed Milk

Flax seed milk is a great dairy alternative if you have nut allergies. It’s rich in B vitamins, protein, and essential fatty acids.

Click here to make the recipe. 

Raw Vegan Pumpkin Seed Milk

Get a healthy dose of protein and zinc when you load up on this non-dairy seed milk. It’s perfect for smoothies, desserts, or granola.

Click here to make the recipe.

Raw Vegan Pistachio Milk

Learn to make your own raw vegan pistachio milk that only contains 4 ingredients. It has a distinctive flavor and luscious, creamy texture.

Click here to make the recipe.

Raw Macadamia Nut Milk

Non-dairy milks are taking the world by storm! This homemade macadamia nut milk is rich, delicious, rich in fiber, and incredibly easy to make.

Click here to make the recipe.

Raw Almond Milk

Get ready to say goodbye to the store bought almond milk in your fridge! This recipe is easy to make from scratch and a real raw treat!

Click here to make the recipe.

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If you experience migraines, you know when one is about to occur. You feel the pain creep across your forehead or up the back of your neck. People have different triggers for migraines, and determining what your trigger is can be a big obstacle to overcome. Once you identify your trigger, you can do your best to avoid it and reduce the frequency of migraines. 

Not a lot of people suspect their diet to trigger migraines, but certain foods can easily cause your head pain. According to research, a variety of foods and beverages contribute to nausea, throbbing, pounding, and some visual symptoms of migraines. If you want to experiment with your diet to be free of migraines, consider eliminating the following foods, which have been known to set off pain. 

Alcohol

This is a beverage that’ll give you a headache whether you get migraines or not. An evening cocktail is relaxing while you casually sip it, but it can contribute to migraine tension. The Association of Migraine Disorders lists alcohol as one of the most common dietary triggers. There are certain compounds in alcohol, such as histamine and congeners, which may be to blame. Alcohol is also a diuretic, which can cause dehydration (another migraine trigger). Regardless of what the research says, it may be a good idea to avoid beer, wine, and spirits if alcohol is your trigger. 

Foods With Phenylalanine

What is this compound? Well, it is an essential amino acid that exists in myriad protein sources. You can find it in meat, fish, eggs, dairy products, nuts, seeds, and legumes. High doses of this amino acid have been linked to headaches, including migraines. Because phenylalanine exists in many healthy protein sources, avoiding it completely may prove difficult, not to mention a questionable decision for your overall health. Avoiding all foods that contain phenylalanine creates a highly restrictive eating pattern. If you suspect this to be your migraine trigger, just consider cutting down on these foods, or make sure that you don’t overeat them. 

Caffeine

Caffeine is a mixed bag for migraines. It is a common trigger food for migraines, but some people drink a cup of coffee or soda and know relief is on the way. Unfortunately, there is not a sufficient amount of research on this matter, so scientists cannot give a definitive recommendation on caffeine consumption or avoidance for migraine relief. That said, if you experience migraines and know that drinking caffeine negatively affects you, avoid it to the best of your ability. If you exceed 200 milligrams of caffeine daily and you suddenly stop drinking caffeine, you may experience a migraine as a withdrawal symptom. 

Food Intolerances

Occasionally, headaches can stem from certain food intolerances. According to research, migraines are very common in the setting of gluten, soy, and other food intolerances. If you have a food intolerance, be it to gluten, soy, or something else, you will usually experience symptoms within 12 to 24 hours after eating. 

Foods With Tyramine

If you have never heard of this compound, don’t be hard on yourself because you won’t see it on ingredient lists. It exists in both plant and animal foods and is a byproduct of the breakdown of tyrosine, an amino acid. Some people experience headaches from foods that contain tyramine, such as red wine, figs, aged cheese, and smoked fish. Whether or not you get a headache depends on how much of these foods you eat or drink, according to health experts. Preliminary research shows that people who are prescribed monoamine oxidase inhibitors (MAOIs) may experience migraines after eating tyramine-containing foods because of the chemical interaction that occurs.

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Who doesn’t love the heavenly combination of hazelnuts and chocolate? They come together to form a harmonious marriage of flavor, resulting in a delicious treat that is perfect for an afternoon pick-me-up or evening dessert, especially if you are cleansing. You don’t even have to bake this energy balls. Simply blitz the ingredients together in a food processor, form the mixture into bite-size balls with your hands, and then freeze for an hour before enjoying. They taste remarkably similar to Ferrero Rocher chocolates, only they are made with simple, all-natural ingredients.

Unlike a lot of energy bites, these ones do not contain oats, peanut butter, or protein powder. These contain a mixture of nuts, dates, raw cacao powder, sea salt, and water. That’s it! Should you want to get fancy or add a tropical flair to these energy balls, feel free to roll them in desiccated coconut once they firm up in the freezer. Dates are soft, sweet, and chewy with a subtle caramel-like flavor. They are the binder in this recipe, mixing with hazelnuts, which offer a buttery, slightly sweet flavor. Some say that hazelnuts have notes of cocoa, which is why they pair beautifully with raw cacao powder.

If you find that the mixture is not coming together in the food processor, add an extra tablespoon of water or extra dates, depending if the mixture is too thick or watery. If you want to enhance these energy balls with more nutrition, feel free to add a tablespoon of chia seeds. Just note that that addition may require a little more water to aid the blending process. We hope you love this recipe, and let us know if you want to see more like this one.

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This cucumber salsa is very similar to a classic pico de gallo, but this contains cucumbers. Not only do cucumbers provide added crunch, but they are also cool and refreshing. Due to their water content, cucumbers and tomatoes help enhance you hydration efforts. Think of this salsa as a way to increase your water intake while enjoying something that is highly addictive and subtly spicy. If you do not enjoy spicy dips or salsas, then feel free to omit the jalapeño. Just know that the natural sweetness of the mango and cherry tomatoes balance the heat from the jalapeño.

Yes, jalapeños can be spicy, but there are ways to tame the heat if you cannot handle spice. First of all, you can remove the seeds and the white pith inside to dramatically reduce the spice level. Believe it or not, the most of the heat is in that white pith because it has the highest concentration of capsaicin. The seeds are in direct contact with that pith, so the capsaicin oils transfer to them, which makes people think they are the spiciest part of the pepper. Additionally, to keep your fingers from transferring those oils to your eyes, nose, or other parts of the body, rub some fresh lemon or lime on fingers that touched the jalapeño. After that, wash with soap and water before you start touching your skin.

It only takes about 10 to 15 minutes to chop everything up, but the cucumber salsa comes together quickly after that. In fact, you can enjoy it right away, but it does taste better after you allow the flavors to marinate for an hour or two. Pop it in the fridge and take it out when you are ready to serve. You may not want to make it the night before, or else the cucumbers may lose their crunch. It is so tasty that you can eat it on its own as a salad, use it as a topping for raw tacos, or put it in lettuce leaves to enjoy.

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A creamy, dreamy chocolate chia pudding is all you need…when you are craving a healthy, filling breakfast, pre- or post-workout snack, or guilt-free dessert. It checks all the boxes: delicious, nutrient-dense, good for you, etc. It is a rich, luxurious chia pudding that is a real dream come true for anyone who has a sweet tooth but wants to satisfy their sugar cravings in a healthier way. The texture is similar to tapioca, with each bite melting in your mouth. Once you try this chia pudding, you will definitely want to make this recipe over and over again.

One of the great things about this chia pudding, besides the flavor and nutrients, is that it is budget-friendly. We can’t be paying $6+ per gallon of gas and $18 for a bowl of chia pudding! Fortunately, chia seeds are very affordable and last a long time. Plus, they are extremely versatile, going great in everything from smoothies, acai bowls, puddings, energy balls, and more. Chia seeds are also great sources of fiber and omega-3 fatty acids, but they are not the only ingredient in this pudding offering nutritional benefits. The raw cacao powder, for instance, is an excellent source of magnesium, iron, and theobromine, which together support cognitive function, heart health, and overall mood. In fact, the omega-3s in chia seeds aid the absorption of iron in cacao.

Before you indulge in this chocolatey deliciousness, just know that it doesn’t come together instantaneously. Take 10 minutes of your time to prep it at night, place it in the fridge, and remove it in the morning when ready to eat. This is a great meal prep recipe, but keep in mind that you have to eat it within three to four days.

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We love a good energy ball recipe, primarily because they are great snacks to enjoy while cleansing. Unlike other energy ball recipes, this one does not contain any nuts or nut butters. It’s all about the seeds! Containing ground flaxseed, sesame seeds, hemp hearts, and raw sunflower seed butter, these energy balls are brimming with omega-3 fatty acids, complete protein, and essential vitamins and minerals. Plus, they are free of refined sugars, preservatives, syrups, and so many other ingredients commonly found in power or protein bars.

The great thing about food these days is that so many things are accessible to everyone. For example, you can enjoy raw sunflower seed butter, not just peanut butter or almond butter. Sunflower seed butter is naturally rich in protein, giving peanut butter a run for its money. It also boasts vitamin E, which is a valuable antioxidant that helps balance cholesterol, keeping both good and bad levels in check. Vitamin E may also reduce free radical damage to help naturally slow aging within the body and reduce cell damage.

Hemp hearts bring more omega-3s and all essential amino acids to the party. The healthy fats they provide are ideal for cardiovascular health, and they also offer arginine, an amino acid that helps lower blood pressure by producing nitric oxide. Additionally, they contain both insoluble and soluble fiber, aiding digestion and providing nutrients for optimal gut health.

All of these nutritional benefits should be reason enough to enjoy these energy balls. They wouldn’t be anything if they didn’t taste incredible, though. These energy balls hit all the right flavor notes, keeping your taste buds interested bite after bite. We hope you love them!

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If you have the time and ability, skip the store bought version and make your own hemp milk. Not only is it free of emulsifiers, added sugars, and thickening agents, but it also tastes more delicious than store bought varieties. Hemp seed milk is a great plant-based milk to make, exhibiting a creamy texture and pleasant flavor. It goes great in smoothies, chia pudding, or with granola. Plus, hemp milk is a great option for people with nut allergies. It also happens to be less allergenic than cow’s milk.

Think of hemp seeds as tiny, tasty powerhouses. Hemp seeds are one of the six best seeds that you can eat, according to researchers. They are crunchy, slightly sweet and nutty, and despite their name, they are technically nuts, just not tree nuts. If you have a peanut allergy, then you are safe to eat hemp seeds. Hemp seeds also offer an impressive nutritional profile, with three tablespoons offering:

• 166 calories
• 2.5 grams (g) of carbohydrates
• 14.5 g of fat
• 0 milligrams (mg) of cholesterol
• 9.5 g of protein
• 1 g of fiber
• 5 mg of sodium

They also happen to be rich in the following vitamins and minerals:

• Vitamin E
• Iron
• Zinc
• Magnesium
• Potassium
• Phosphorus
• Omega-3 fatty acids

Hemp seeds offer high amounts of omega-3s and antioxidants, both of which may help to lower blood pressure and protect against free radicals. The fatty acids in hemp seeds may also reduce the effects of prolactin, a hormone that contributes to PMS symptoms and breast tenderness. Most importantly, hemp seeds contain both soluble and insoluble fiber. Most Americans do not consume enough fiber in their daily diet, so adding hemp seeds and hemp milk to your diet could help you meet your daily fiber needs.

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Add a little pep to your step when you start your morning with this energizing, refreshing green smoothie. Made with tropical, juicy pineapple, creamy banana, nutrient-dense kale, and homemade almond milk. this smoothie is an ideal breakfast or pre- or post-workout snack. It blends easily in less than a minute and you can personalize it with optional add-ons, including chia seeds, fresh ginger, lemon juice, or fresh mint.

If you have an aversion to kale, that is completely okay, but you are missing out on valuable nutrients by avoiding it. You can use spinach in its place, but should you decide to use kale, make sure that you remove the thick, fibrous stems. That will make all the difference to your smoothie. It makes it silky smooth and you won’t feel like you are chewing grass when you drink it. Ideally, you should use frozen pineapple chunks, as doing so adds thickness to the smoothie. Feel free to use fresh pineapple chunks if you prefer a lighter consistency to your smoothie.

We recommend using a frozen banana to create a lovely creamy base for your smoothie. That will pair beautifully with the homemade almond milk, which also adds a subtle nutty flavor that complements the rest of the ingredients. Should you have a nut allergy, feel free to replace the homemade almond milk with homemade hemp seed milk, homemade pumpkin seed milk, or even homemade sunflower seed milk. You can easily find recipes for all of those non-dairy milks in our recipe section.

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Protein balls are not just chalky, dry snacks you find at health food stores. Those snacks are that way because manufacturers use tons of protein powder and other ingredients that are not as natural as the ones in this recipe. You don’t need protein powder to have protein in your diet. Hemp hearts, for example, are a complete protein, meaning they contain all nine essential amino acids that the body cannot make on its own. Additionally, about 25% of their total calories come from high-quality, easily digestible protein, containing about 11 grams per three tablespoons.

These protein balls are the perfect meal prep snack and come together without the need for an oven. Just blend, mix, roll, refrigerate, and enjoy. In addition to the protein-rich hemp hearts, these protein balls contain cashews, which are full of healthy fats and protein. A one-quarter cup serving of cashews provides five grams of protein and a whopping 80% of the recommended daily intake (RDI) of copper. Copper aids the creation of red blood cells and connective tissue while supporting immune function. Several studies found a link between low copper intake and an increased risk of osteoporosis, which is a health condition defined by weak and brittle bones.

Should you have an aversion to cashews, you can replace them with raw almonds, raw macadamia nuts, or raw walnuts. You can also replace the hemp seeds with chia seeds, but the protein content will decrease. Sunflower seeds and flax seeds will also work as replacements. One thing that you cannot replace is the lemon juice or lemon zest. In fact, these are pretty key if you want to achieve that signature lemon flavor. You could try replacing lemon with lime or orange, but keep the same measurements even with a different citrus twist.

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