Who loves pesto but either has a nut allergy or cannot properly digest different nuts, such as cashews, pine nuts, or almonds? Almost all pesto recipes call for nuts, so we decided to create a unique raw vegan pesto recipe that uses sunflower seeds. They have a mild, nutty flavor and add a smooth and creamy texture to this pesto. We also added two tablespoons of hemp seeds for an added boost of healthy fats and proteins.

Although you can use a blender, it is better to use a food processor when making this pesto. It also works best to process all of the ingredients, except for the basil, until smooth and then add the basil at the very end. That will help keep basil from bruising as much. You can also drizzle in a little more olive oil while blending if the pesto is too thick for your liking. Just keep in mind that this pesto, unlike store bought pestos, will only stay fresh in the fridge for a few days. That means that you will want to eat it soon after making it. You can also freeze it, so consider making a double or triple batch so that you can enjoy some later.

For easy storage, put the pesto in silicone ice trays, freeze, and then pop out the pesto cubes to put in a freezer-safe plastic bag. You can defrost the ice cubes 24 hours before you want to enjoy it. The sunflower seed pesto works great as a dip for raw vegetables, or you can use it with raw zucchini noodles to make a filling raw entree.

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Carving pumpkins is a great family activity to do on or before Halloween. What happens to all of those nutritious seeds that you scoop out with the pumpkin guts? If you are like most people, you probably throw them away. We urge you not to throw out pumpkin seeds because they contain valuable nutrients. Plus, they make for the perfect fall snack! 

There are a few reasons why most people throw out pumpkin seeds when they carve pumpkins. First and foremost, it can be very time consuming to separate them from the pumpkin’s gooey insides. After you do that, you have to rinse them and then pat them dry before you can roast them. The second reason is that most people would rather consume a bag of chips than take the time to roast their own pumpkin seeds.

Regarding pumpkin seeds, you have a few things you can do with them after carving pumpkins. Repurpose these seeds to help reduce food waste! Continue reading to learn how to save and use pumpkin seeds. 

Compost Your Seeds

If you do not want to use the pumpkin seeds at all after carving your Jack, please don’t throw them in the trash. Pumpkin seeds, and the pumpkin guts, make for great compost additions. You can add them to green material, such as lawn cuttings or other food scraps, and mix them with dry leaves or hay. The green matter helps provide nitrogen and leaves offer carbon. Don’t soak the seeds prior to composting them, though, or else they can germinate and you may end up with a rogue pumpkin plant as a result. 

Preserve The Seeds To Plant Them

You can save your pumpkin seeds to grow another pumpkin by next Halloween, just as long as you dry them for long-term storage. Soak them in warm tap water to remove any pulp and then stain them through a colander. At this point, put the seeds on a dish towel and let them dry for about a day or so. Wrap them in paper towels and place them in a sealable plastic bag or airtight jar. Store them in a well-ventilated place (such as a refrigerator) and plant them in late April or May to harvest the pumpkins by September. 

Transform The Seeds Into Butter

Pumpkin spice lattes take center stage during fall, but autumn is about all things squash. Spreading homemade pumpkin seed butter on warm toast is a special autumnal treat. Begin by washing your seeds after a successful carving session. Dry them and then add them to a food processor. Blend until they are smooth and creamy, adding a touch of oil and sea salt to help ease the blending process. It will take some time, but it is worth it. You can also add a drizzle of honey and cinnamon for more flavor. 

Roast The Pumpkin Seeds

This is potentially the best way to utilize and enjoy pumpkin seeds. All you have to do is wash and dry the seeds and place them in a large mixing bowl once you pat them dry with some paper towels. Season them with a little olive oil, sea salt, and black pepper and mix to combine. Scatter the pumpkin seeds across a parchment paper-lined baking sheet and bake at 350 degrees Fahrenheit for about 30 minutes. You can experiment with different seasonings or flavor combinations, such as cinnamon sugar pumpkin seeds, coconut aminos with white pepper and garlic powder, or create a sweet and spicy mix. Chili powder, sea salt, and fresh lime juice make for an incredible batch of roasted pumpkin seeds! To start you off right, use the following recipe. 

The Perfect Roasted Pumpkin Seeds

Pumpkin seeds are some of the most nutrient dense seeds, so don’t get rid of them after pumpkin carving. Turn them into a healthy snack.

Click here to make the recipe.

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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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This is not breaking news, but what you put in your body has a direct influence on your overall health. The same can be said for inflammatory markers in the body. It’s no secret that the Standard American Diet is not riddled with nutritionally dense foods. In fact, a new study confirmed that 57% of American adults eat a pro-inflammatory diet. That means that about six in 10 adults regularly eat foods that increase inflammatory markers, which raises the risk of developing heart disease and cancer. 

In certain groups, such as Black Americans and men, inflammatory diets exist at much higher rates. The study’s findings indicated how often people consume pro-inflammatory foods. These foods include processed meats and refined grains, such as white bread. Study authors also highlighted barriers to eating an anti-inflammatory diet that certain groups faced. The study focused on the inflammatory diet scores of American adults from 2005 to 2018. They reported differences by age, race/ethnicity, education, sex, and income. Study authors noted a lot of differences in health conditions between those groups. 

What Is Inflammation and Which Foods Cause It?

It’s not a secret that short-term inflammation is a beneficial thing. Inflammation is part of the body’s healing and recovery process to an injury or virus. Long-term inflammation, or persistent inflammation, can damage the body on a cellular level, which can damage DNA. Health experts note that chronic inflammation is linked to various illnesses, including cancer, heart disease, autoimmune conditions, and neurodegenerative disorders. 

Chronic inflammation doesn’t just creep up out of nowhere. Researchers note that diet plays a big role in its development. There are foods that are definitely pro-inflammatory and there are foods that exhibit anti-inflammatory properties. Pro-inflammatory foods include hot dogs, unhealthy fats in red meat, refined flour, added sugars, artificial ingredients, preservatives, and excess sodium. Anything that is typically packaged and mass-produced may cause inflammation.

Inflammatory Foods In The American Diet

During this study, researchers wanted to find out how many inflammatory foods Americans routinely eat. The other goal was to determine which of these food groups contributed to the most inflammation. In order to do that, researchers looked at self-reported diets of nearly 60,000 Black, white, and Hispanic adults included in the 2005-2018 National Health and Nutrition Examination Survey. This program aims to assess the health and nutritional status of people in the U.S. Diets are scored using a metric called the energy-adjusted dietary inflammatory index. This measures the inflammatory potential of a diet. 

The measurement of dietary inflammation uses 45 food components, including nutrients, foods, compounds, and drinks. Each of these food items has a score of its pro-inflammatory or anti-inflammatory level. After looking at all of these foods in a person’s diet, the diet receives an overall inflammatory score. Researchers noted that 57% of the participants had pro-inflammatory diets. Non-Hispanic Black Americans, men, younger adults, and people with lower rates of education or income were more likely to consume more inflammatory foods than other groups. 

This study shows that certain groups have a harder time consuming anti-inflammatory foods. There is likely a twofold explanation for this. First off, you have people’s ability to both access and eat healthy foods. Secondly, there isn’t sufficient education about diet and how it affects the body, in addition to how to prepare healthy meals. The unfortunate reality is that people in certain demographics, especially younger adults in lower income brackets, are surrounded by fast food chains and convenience stores. These “food desserts” are less likely to have large grocery stores or different stores to choose from for specialty items. 

Can You Overcome This Barrier? 

In addition to healthy food scarcity, there is likely a financial barrier to eating more anti-inflammatory foods. Fresh or frozen fruits and vegetables exhibit anti-inflammatory activity, but they are usually more expensive than fast foods or packaged foods. Additionally, fresh or frozen fruits and vegetables have a shorter shelf life than other pro-inflammatory foods. 

One thing worth noting is that the study had some limitations. Researchers did not assess dietary patterns over time; rather, they only had information about what people consumed within the past 24 hours. Study authors also noted that dividing participants into race, sex, and socioeconomic status does not always reflect the complexity of these factors. 

How To Make Your Diet More Anti-Inflammatory

There are many ways to introduce more anti-inflammatory foods into your diet. Ideally, focus on consuming more foods that contain omega-3 fatty acids, such as chia seeds, flax seeds, nuts, and salmon. You can also consume fiber-rich foods, such as whole grains, legumes, beans, and fresh fruits and vegetables. If your budget does not allow access to fresh fruits and vegetables, try to consume canned vegetables, but opt for low-sodium or sodium-free varieties. You can also make an effort to reduce your intake of processed meats, packaged foods, sugary sodas, and alcohol to help reduce inflammatory markers in the body. Just remember that some dietary changes are better than none!

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Are you ready to dance? A better question is: Are your taste buds ready for a flavor party? This raw vegan kale pesto with pumpkin seeds is a blissful bowl of green goodness! This delightful twist on a classic pesto is not only a beautiful sight to behold, but also a powerhouse of flavor and nutrients that goes great on zoodles or as a dip for raw veggie sticks. You may find that you prefer this pesto to an unhealthy, processed jarred pesto sauce! And that jarred sauce belongs in one place: the garbage!

Kale is a super green that offers an earthy, robust flavor and an assortment of nutrients, including vitamins A, C, & K, an abundance of fiber, magnesium, iron, and calcium. It harmonizes with the creamy nuttiness of raw pumpkin seeds, or pepitas. Pumpkin seeds contain heart-healthy fats, protein, and good amount of magnesium. Those little green seeds add great texture to this pesto, in addition to helping you feel full and happy.

One of the traditional ingredients in pesto is parmesan cheese, which you cannot enjoy on a raw vegan diet. That’s why you use nutritional yeast to help achieve that signature cheesy flavor from classic pesto recipes. Nutritional yeast, in addition to offering a cheesy flavor, is packed with necessary vitamins and minerals, including vitamin B12, which can be difficult to get on a vegan or raw vegan diet.

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Yes, it is that time of the year when we get to welcome all things pumpkin. Although we don’t encourage flocking to coffee shops to indulge in overly sweet and fattening pumpkin spice lattes, we do welcome healthier pumpkin recipes. We prefer the pumpkin recipes, like this overnight oat one, that provide fiber, protein, complex carbohydrates, healthy fats, and a diverse mix of vitamins and minerals. And that is truly what we aim to provide you on this website, whether you are cleansing or trying to adopt healthier eating habits.

These pumpkin pie overnight oats contain pure pumpkin puree. Now, it is very important that you purchase that and not canned pumpkin pie mix. The former is 100% pure pumpkin, while the latter is calorically dense, rich in sodium, and high in sugar. Pure pumpkin puree contains fiber, protein, lots and lots of vitamin A, potassium, vitamin C, iron, and a small amount of calcium. Although the pumpkin puree helps flavor and color these overnight oats, let’s not forget about the oats. For vegans, oats are great sources of protein, fiber, healthy fats, and complex carbohydrates. They help keep you full and sustain energy until your next meal!

And because we love nutrition so much, we could not exclude chia seeds from the recipe. Chia seeds are great sources of omega-3 fatty acids, fiber, and protein. They also contain vitamins B1 & B3, magnesium, phosphorus, iron, calcium, zinc, and several antioxidants, including quercetin, kaempferol, myricetin, caffeic acid, and chlorogenic acid. These antioxidants can help protect your cells from damaging free radicals, which contribute to aging and several diseases, including cancer.

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Don’t you feel like you have to color outside the lines and break the mold sometimes? Well, every now and then, you need to make a recipe that is slightly outside the box. This is one of those recipes and although it may seem strange and foreign, we promise that it boasts tons of flavor. Raw almonds make up the base of this recipe, but the drink gets its color and some flavor from black sesame seeds. 

The recipe for most nut milks is very simple. It is usually a 1:2 ratio where you use one cup of nuts and two cups of water. You can use that ratio and increase the measurements accordingly if you want to make a bigger batch. Ideally, you soak the almonds in water for a couple hours, or even overnight, to help soften and plump them up. Soaking almonds, or any nut for that matter, also helps release the slightly bitter taste. You can also soak black sesame seeds if you want. Just make sure that you discard the soaking liquid for both the almonds and black sesame seeds. 

Black sesame seeds have already been roasted, meaning you cannot enjoy this drink while cleansing. Black sesame seeds don’t just uniquely color this almond milk, though, they also exhibit impressive health benefits. They are high in copper, which offers anti-inflammatory properties that may ease joint pain. They are also rich in magnesium and calcium, which work to lower blood pressure and support bone health, respectively. Finally, black sesame seeds contain unique lignins, which may help reduce cholesterol. 

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A new study suggests that the key to a longer life may be in the types of fats you eat. Specifically, dietary fat from plants, not animals, proves to be much healthier for the body. For the study, researchers observed more than 400,000 adults over the course of two decades. The study began when the participants were 61 years old on average. During the study period, about 185,000 people died, and 59,000 of those deaths were attributed to heart disease. 

Researchers observed that participants who consumed the highest intake of plant fats were 9% less likely to die during the study period compared to those who ate the least of those foods. Participants who ate the most plant fats were also 16% less likely to die from heart disease during the study. People who consumed the highest amount of animal fats were 16% more likely to die of all causes. They were 14% more likely to die of cardiovascular causes than people who ate the smallest amount of animal fats. 

Benefits Of Plant Fats

The study was not a controlled experiment designed to prove how specific fats could be harmful or beneficial. There are, however, several good reasons to consume plant fats, one of which being that you are less likely to die from premature death. A person who consumes a higher percentage of plant fats tends to consume more plant-based foods than animal foods. That aligns with the fact that whole grains, vegetables, fruits, and legumes can benefit heart health. 

Additionally, plant-based fats are unsaturated fats. Consuming a higher ratio of unsaturated to saturated fats has been associated with improved lipid metabolism and better cholesterol levels. When researchers examined plant fats and animal fats, they found that plant fats helped increase longevity. Plant fats come from whole grains and certain vegetable oils, such as olive or avocado oils. 

Benefits Of Vegetable Oils And Grains

During the study, people who got most of their fats from grains were 8% less likely to die of all causes. They were also 14% less likely to die of cardiovascular-related problems, especially compared to people who consumed the smallest amount of plant fats. Similarly, people who got most of their fats from vegetable oils were 12% less likely to die of all causes, and 15% less likely to die of cardiovascular problems. 

Olive oil, peanut oil, and avocado oil, in addition to others, are common in plant-based diets. The important takeaway is not to just use those oils with animal fats; rather, it is to consume less animal-based fats overall. Certain animal fats stood out in the study, particularly because they had a stronger link to premature death. Participants who consumed the highest amount of dairy fat, for example, were 9% more likely to die of all causes. They were also 7% more likely to die of cardiovascular causes than participants who consumed the least amount of these fats. 

Some sources of animal fats, such as red meat, have been linked to a higher risk of premature death. People who want to reduce the risk of heart attack or stroke should limit their intake of red meat and avoid egg yolks, according to dietitians. Egg whites are acceptable, as they do not contain the cholesterol that exists in yolks. 

How To Increase Your Intake Of Plant Fats

Looking to reduce your intake of animal fats and increase your intake of plant fats? It is best to start off slow, for example, adopting a meatless Monday habit. You will only eat plant-based foods on Mondays, and you can build on that as you get more familiar with plant-based foods. Red meat and processed meats are linked to a wide variety of chronic health conditions that can reduce your overall lifespan. 

What does that mean for your diet? Well, keep in mind that you can still be unhealthy and eat plant-based foods. Increase your consumption of fruits, vegetables, whole grains, nuts, seeds, legumes, and healthy plant oils. Use olive oil instead of corn oil. Replace ground beef with lentils. Put chickpeas in your salad in place of grilled chicken. Switching up your eating habits may just add years to your life!

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The back-to-school season is a time for new opportunities and beginnings. For some students, especially those with compromised immune systems, the susceptibility to illness increases. Protecting your child(ren) and yourself against common colds or other infections that circulate the classroom can be a lot easier with the right steps in place. 

Developing a back-to-school routine is a challenge in and of itself. Waking up earlier, establishing a quick and efficient routine, and leaving the house on time can prove difficult, especially after summer vacation. Many health officials state that immune health is tied to diet, sleep, and exercise. Building a healthy diet and establishing movement and proper sleep hygiene can enhance immune function, which your child needs as they face the new school year. Hopefully, the following tips can help better prepare your child’s immune system for the back-to-school reality.

Get Plenty Of Sleep

The Sleep Foundation encourages school kids between the ages of six and 13 to get nine to 11 hours of sleep every night. Without sufficient sleep, the body has a more difficult time regulating biological rhythms. Not to mention, insufficient sleep makes the body more susceptible to sickness. If you or your child has trouble sleeping, there are practices that have proven to be quite effective. Click here to learn more about methods that help you fall asleep.

Drink Water

Water is essential for a healthy life because it has many roles in the body. Not only does it help with waste elimination, but it also helps the immune system function optimally. If the body is in a dehydrated state, it cannot effectively produce white blood cells, which help fight off bacteria, pathogens, and viruses. Drinking plenty of water can also help flush toxins from the body, which keeps the immune system functioning optimally. Need help getting your kiddos to drink more water? Spice it up by adding fresh fruit to the water, or consider blending some fruit with water to make a healthier rendition of a punch.

Eat The Right Foods

Dietitians agree that one of the best ways to boost the immune system is to eat the right foods. Focus on fruits and vegetables because they are rich in vitamins, minerals, and antioxidants that boost the function of immune cells. High-fiber foods also work to maintain a healthy digestive system. What foods do you eat to encourage better immune function? Consider packing the following snacks in your child’s lunch: 

• Oranges: One orange can have up to 75% of the daily value (DV) of vitamin C. 
• Mandarins: Mandarins pack a considerable amount of vitamin C and make for the perfect lunch snack. They are easy to peel, easy to put in lunches, and their seedlessness makes them easy to enjoy!
• Sunflower seeds:  Make sure to opt for the unsalted, shell-less sunflower seeds because they are very easy to eat. Sunflower seeds are also rich in vitamin E, which exhibits antioxidant effects in the body. 
• Almonds: Similar to sunflower seeds, almonds are naturally rich in vitamin E, which helps to fight off free radicals and boost immune function. They also contain heart healthy fats, protein, and lots of fiber. 
• Broccoli: It may be very difficult to get your child to eat broccoli, but it is an excellent source of vitamin C and sulforaphane, both of which encourage immune function. Sneak broccoli into meals like broccoli tater tots or fruit smoothies!

Exercise Regularly

It’s no secret that kids like to run amok like they haven’t a care in the world. The important thing to remember is to not let your child immediately plop on the couch or bed and watch TV or play video games from the time they get home to the time they go to bed. Even if your child is active in school sports or playground activities, make sure they remain active outside of school hours. This is especially important as they progress through the year and the weather starts to cool off. 

Maintain A Healthy Weight

Childhood obesity is a serious problem in the United States, and it puts children and adolescents at risk for poor health. Between 2017-2020, 19.7% of children between the ages of two and 19 were affected by obesity. Obesity prevalence between two- and five-year-olds amounted to 20.7%, and 22.2% among six- to 11-year-olds. Data revealed that obesity prevalence was higher in Hispanic and non-Hispanic Black children than it was in non-Hispanic White children and non-Hispanic Asian children. Aside from decreased immune function, obesity increases the child’s risk of other health problems. Consult your family doctor if you notice the child’s weight is becoming a problem.

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Will you transform into a superhero if you eat superfoods? That’s not for us to say, but eating foods with a high concentration of nutrients will benefit your overall health. Take these superfood energy balls, for instance. Although their color is due to spirulina, the spirulina isn’t the only nutrient-dense ingredient in this recipe. These energy balls contain almonds, pumpkin seeds, dates, desiccated coconut, and almond butter, all of which offer a combination of healthy fats, protein, fiber, minerals, vitamins, and antioxidants.

Spirulina is a type of algae that grows in fresh or salt water, but we don’t expect you to scavenge the coral reef for it. It is readily available in tablet or powder form and provides many antioxidant compounds that may help protect from various diseases. One review found that spirulina was able to significantly improve markers of total cholesterol and triglycerides in people with metabolic syndrome. Another review of five studies found that taking between one to eight grams of spirulina per day helped reduce systolic and diastolic blood pressure in people with high blood pressure.

Don’t worry about these energy balls tasting like a freshly caught fish, though. The sweetness from the dates and nuttiness from the almond and pumpkin seeds. The pumpkin seeds also contribute to the signature greenish-blue color of these energy balls. They provide lots of zinc, fiber, unsaturated fats, and protein. You’ll be fueled up with just one or two of these balls of energy!

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