Sometimes, you need a quick and easy salad dressing to dress your entree or side salad. A creamy dressing, especially if it is raw vegan, usually contains cashews because help create a smooth consistency. This creamy cilantro dressing uses raw sunflower seeds in place of cashews, making this dressing friendly for anyone with a nut allergy. It requires a mere five to 10 minutes of your time and five simple ingredients, some or most of which you probably already have in your kitchen.

Why did we choose sunflower seeds for this dressing? Sunflower seeds have a milder flavor when compared to cashews. They also contain essential nutrients, such as selenium, zinc, folate, vitamin E, and vitamins B5 and B6, in addition to many more. Fresh lemon juice is a great addition to most salad dressing recipes because it adds a refreshing zest. Not to mention, it provides a healthy dose of vitamin C and helps promote alkalinity within the body.

Now, for the star of the show, we have the cilantro, which colors the dressing a vibrant green. If you are one of those people that has an aversion to cilantro because it tastes like soap, we feel sorry for you. That said, you can choose another herb, such as basil or parsley, to use in place of cilantro. The flavor will change, but all of the other ingredients work with both of those herbs. You can even use dill if you want, but dill has a stronger flavor, so just keep that in mind.

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Dear friends, followers, recipe lovers, and Dherbs family members…it’s time to talk about the wonderful world of vegan “tuna” salad. Made entirely from vegan ingredients, this entree is a true culinary delight! It offers the same creamy, dreamy goodness that you would get from a mayonnaise-based tuna salad. In addition to the incredible depth of flavor, it also offers great texture from the crunchy celery, onions, and pickles. If you close your eyes and savor the flavors, you may just taste the fish that isn’t there!

This dish is truly as easy to make as it is to devour. We cannot stress this point enough: the texture is so tantalizingly close to the real thing. You may even reconsider buying canned tuna after you make this! Even though it is completely plant-based, you don’t want to consume the entire bowl in one sitting. It’s be tempting, trust us, but sunflower seeds are calorically dense, offering about 165 calories per quarter cup. Even though they offer protein, vitamin E, selenium, folate, and zinc, too many won’t do any favors to your waistline.

The key to keeping this “tuna” salad textural is to not over-blend the sunflower seeds in the food processor. You want to pulse them with the lemon juice and olive oil to a point where they are combined, but not a paste. After a few pulses, taste the beginning of what will be your vegan “tuna” salad and check for texture. If it needs more blending time, give a few more pulses and taste for texture again.

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Chickpeas, or garbanzo beans, have a long history of use in Middle Eastern countries. They have a nutty taste that pairs well with numerous ingredients and dishes. Chickpeas are technically a type of pulses, which are the dried, edible seeds of plants in the legume family. Although there are many types of garbanzo beans, the most common is the Kabuli variety, which exhibits a smooth texture and buttery flavor. This is the most common variety in the United States. 

Chickpeas contain a moderate amount of calories at 269 per cup. Roughly 67% of those calories come from complex carbohydrates, while the rest come from protein and healthy fats. They also provide different vitamins and minerals, some of which are listed in the following nutritional profile, which is from a one-cup serving of cooked chickpeas:

• Calories: 269
• Fat: 4 grams (g)
• Protein: 14.5 g
• Fiber: 12.5 g
• Carbs: 45 g
• Copper: 64% of the daily value (DV)
• Iron: 26% of the DV
• Manganese: 74% of the DV
• Zinc: 23% of the DV
• Thiamine: 16% of the DV
• Phosphorus: 22% of the DV
• Vitamin B6: 13% of the DV
• Selenium: 11% of the DV
• Potassium: 10% of the DV

As you can see, chickpeas contain an array of nutrients and are particularly rich in manganese, folate, and protein. Learn more about their health benefits below. 

They May Protect Heart Health

Heart disease is the number one cause of death in the United States. Your risk increases if you have high cholesterol, high blood pressure, or high blood sugar. By adding more fiber-rich foods to your diet, you can help care for your heart. Fiber works to lower cholesterol by decreasing cholesterol absorption by the body. It also helps you increase the excretion cholesterol via stool. Chickpeas also contain phytonutrients, including isoflavones and saponins, which have heart-protective properties. Research shows that isoflavones protect against high blood lipid levels and plaque buildup in the arteries. Saponins bind to cholesterol and inhibit its absorption by the digestive system, which ultimately lowers blood cholesterol levels. 

They Help Regulate Blood Sugar

Chickpeas have a low glycemic index (GI), which is a marker for how quickly blood sugar rises after eating food. Most diets that promote blood sugar management include chickpeas for this reason. Chickpeas also contain fiber and protein, both of which may help regulate blood sugar levels. Fiber slows the absorption of carbs, promoting a steady rise in blood sugar instead of a spike. One small study found that eating 1.25 cups of chickpeas suppressed post-meal increases in blood sugar by 35% compared to eating 2 slices of white bread. Other studies associated chickpea intake with a reduced risk of diabetes, heart disease, and other diseases. 

They May Support Healthy Body Weight

As previously mentioned, chickpeas contain a lot of fiber and protein, two nutrients that play a role in satiety. These nutrients slow digestion and increase glucagon-like cholecystokinin and peptide-1, both of which help you feel fuller after eating. Choosing foods, like chickpeas, that are richer in fiber and protein can help you eat fewer calories, which is good news for your waistline. Studies show that eating chickpeas can reduce appetite and help you eat fewer calories per day. A small study from 2017 included 12 women and compared a serving of white bread to 200 grams of chickpeas. Study authors observed that the women consumed 194 fewer calories at their next meal, which was two hours later, after consuming the chickpeas.

They May Support Brain Health

Chickpeas contain choline, which plays a role in brain function. This nutrient is necessary for the production of certain neurotransmitters, which are the chemical messengers for your body’s nerve cells. Although choline is vital for infants, its role in adult health is not well researched. Research shows that magnesium, selenium, and zinc, all of which are in chickpeas, protect against anxiety and depression. 

They May Boost Digestive Health

The fiber in chickpeas is mostly soluble, meaning it blends with water to form a gel-like substance in the digestive tract. Not only does soluble fiber make it easier to pass stool, but it also helps increase the beneficial bacteria in the gut. That may reduce the risk of certain digestive conditions, including irritable bowel syndrome (IBS) and colon cancer. Lastly, one review found that chickpeas may support digestive health by improving the ease, consistency, and frequency of bowel movements.

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As of now, the general treatment for hypothyroidism is taking a daily thyroid hormone replacement medication. Naturally, medications invite a long list of side effects, some of which do or don’t affect people. Forgetting to take the thyroid medication, however, can lead to other unwanted symptoms. 

If thyroid medication causes side effects, you may want to experiment with natural remedies. Some of these remedies may cause fewer side effects and better suit your overall lifestyle. That  said, they may not be able to replace a thyroid medication, so consider talking with your healthcare professional about the natural remedies in this article. 

Natural Remedies

The primary reason to experiment with natural remedies is to see if they address the root cause of the problem. Thyroid problems typically start because of the following reasons: 

• Stress
• Poor diet
• Lacking nutrients in the body

If you change your diet and start taking certain supplements, you may benefit your thyroid health. Those options tend to have fewer side effects than taking a thyroid medication. Additionally, taking an herbal supplement to address an under-active thyroid may be an alternative option if you do not respond positively to medications. That said, if you have Hashimoto’s disease, the most common cause of hypothyroidism in the U.S., alternative remedies may not be effective. If you want to experiment with natural remedies, consider adding the following to your treatment plan. 

Consider Some B Vitamins

As you will learn in this article, there are certain vitamins and minerals that positively affect the thyroid. Low thyroid hormones can affect the body’s B-12 levels, so taking a B-12 supplement may help repair some of the damage done by hypothyroidism. Additionally, taking a vitamin B-12 supplement may counteract the tiredness that is common with hypothyroidism, which can also affect B-1 levels. Consider eating more peas, asparagus, beans, sesame seeds, wild caught tuna, and eggs if you want to add more B vitamins to your diet. 

Adopt A Gluten-Free Diet

Many people with hypothyroidism tend to maintain a gluten-free diet because a significant number of them also have celiac disease. If you have celiac disease, gluten triggers an immune response in the small intestine. As of now, research does not support a gluten-free diet as a viable treatment option for hypothyroidism. That said, many people with Hashimoto’s disease tend to feel better after adopting a gluten-free diet. More research is necessary about the relationship with gluten and hypothyroidism. 

Take Selenium

The National Institutes of Health (NIH) states that selenium is a trace element that plays a part in thyroid hormone metabolism. In Hashimoto’s disease, the immune system attacks the thyroid and typically reduces the amount of selenium in the body. Researchers note that supplementing with selenium may help balance thyroxine (T4) levels in some people. If you decide to take a selenium supplement, consult your healthcare professional because every person requires a different amount. If you want to eat more selenium, focus on flaxseeds, chia seeds, broccoli, cabbage, lima beans, Brazil nuts, spinach, sunflower seeds, and brown rice. 

Sugar-Free Diet

Although people with hypothyroidism may be sensitive or allergic to gluten, they are not necessarily allergic to sugar. Upon eating sugary or processed foods, you can develop higher inflammatory markers in the body. Inflammation slows the conversion of T4 into triiodothyronine (T3), which is another thyroid hormone. If this conversion is slow, then you may experience worse symptoms. Sugar only leads to bursts of short-term energy, so eliminating it from your diet may regulate energy levels. Removing sugar from your diet may also help regulate stress levels, which can impact thyroid function. 

Add More Probiotics To Your Diet

One NIH study found a link between hypothyroidism and problems in the small intestine. Study authors noted that altered gastrointestinal motility that was common with hypothyroidism caused small intestinal bacterial overgrowth. That ultimately leads to chronic digestive symptoms, such as diarrhea. Researchers suggest that probiotics promote the growth of healthy bacteria in the stomach and intestines. Although there are probiotic supplements available, many dietary sources offer beneficial probiotic strains. Fermented vegetables, kombucha, miso, natto, kefir, and some yogurt are useful probiotic foods.

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For anyone who has participated in one of our cleanses, making your own salad dressings is par for the course. You don’t have to stop making dressings just because your cleanse is over. When you finish cleansing, you can use more ingredients, so your culinary creativity factors into the equation. You can make dressings that you find in restaurants and stores, or copy the recipes of friends and family members.

The great thing about this miso tahini dressing is that it offers umami, sweet, and tangy flavor notes. Tahini offers a nutty flavor and also makes the dressing incredibly creamy and smooth. It is naturally rich in fiber, protein, and essential minerals like copper and selenium. Tahini pairs beautifully with miso paste, which provides the umami flavor in the dressing. Mild yellow or white miso is the recommended type of miso for this dressing because red miso may be too assertive of a flavor. Another umami element is the tamari, but you can use coconut aminos if you are gluten-sensitive.

This dressing is very simple to make and only requires a bowl, jar, or blender. The easiest way to make the dressing is to add all of the ingredients to a bowl and whisk them together. Because this miso dressing calls for fresh garlic, use a garlic press or microplane to turn the garlic into a paste. That way, you won’t end up with large garlic chunks in your dressing. Lastly, avoid large clumps in your dressing by mashing the miso paste while you whisk. Your dressing is ready when you don’t see any clumps, and when the flavors are balanced, of course.

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Listen…we are very familiar with almond milk and cashew milk. We love both of these nut milks dearly, but it’s time for a change, and that change is homemade brazil nut milk. Not only does this mix things up and show flavor diversity, but it also opens your world up to a variety of nutrients. More specifically, Brazil nuts are excellent sources of vitamin E, phenols, and selenium.

Brazil nuts are native to the Amazon rainforest in Brazil, Bolivia, and Peru. They have a smooth, buttery texture and you can enjoy them raw, roasted, or blanched. Researchers confirm that they are one of the most concentrated dietary sources of selenium, with a one-ounce serving offering 989% of the recommended daily value (DV). One Brazil nut contains 175% of the DV of selenium, so you can’t overdo it with your consumption. Selenium can help enhance immune function and may be helpful in the treatment of infections, infertility, heart disease, and certain mood disorders.

Brazil nuts are also rich in methionine, an amino acid that promotes antioxidant production to fight free radicals. They also supply the body with calcium, magnesium, zinc, iron, vitamin B, and omega-6 fatty acids. When buying Brazil nuts, purchase raw shelled nuts from a source that has a high turnover in order to ensure maximum freshness. Raw Brazil nuts also retain more nutrients than roasted varieties.

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Are you tired of overpaying for dandruff shampoos that don’t really work? If so, then you clicked on the right article because we have a recipe that helps soothe a dry scalp. Plus, this shampoo is all-natural and free of complicated, harmful, or hard-to-pronounce ingredients. We want to help you get rid of dandruff quickly and efficiently without worrying about damaging the skin, immune system, or endocrine system.

Dandruff may have several causes, including dry skin, oily skin, a yeastlike fungus that feeds on the scalp’s oils, or sensitivity to hair care products. Almost anyone can have dandruff, but age, being a male, and certain illnesses make you more susceptible. Anti-dandruff shampoos work to kill fungus that causes dandruff. They often contain ketoconazole, selenium sulfide, or zinc pyrithione, all of which are antifungal agents. Some of these ingredients don’t necessarily agree with the body, though, but the following ingredients may do just that. 

Castile Soap

Everyone is unique, and the same can be said for hair. You have to find what works for your hair type and skin because what works for someone else may not work for you. A number of variables affect hair structure and washing with Castile soap may leave hair feeling refreshed, dirty, waxy, or unruly. You won’t know until you try, though. What we can say is that liquid Castile soap can be an excellent option for anyone, even children, because it is 100% natural. Anyone who suffers from scalp issues, including dermatitis, dandruff, or psoriasis, can benefit from Castile soap’s moisturizing oil base and lack of sulfates. People with allergies or sensitivities to chemical ingredients in regular hair care products can also benefit from Castile soap.

Tea Tree Oil

Tea tree oil comes from a native Australian plant called Melaleuca alternifolia. The oil has many uses, such as accelerating wound healing, smothering head lice, and controlling dandruff. Malassezia is a fungus that exists on everyone’s scalp, but it can become overgrown on certain scalps, either from poor hygiene habits or medical conditions. One study found that a shampoo with 5% tea tree oil was effective at reducing dandruff. Tea tree oil shampoo users reported a 41% reduction in dandruff severity after one month of use. A more current study found that a tea tree oil shampoo resulted in a 78% reduction in microbial growth on the scalp.

Jojoba Oil

Jojoba oil is the liquid that’s extracted from the seeds of the Simmondsia chinensis plant. This oil contains vitamins and minerals that are universally viewed as beneficial for hair and skin care. Jojoba oil may be a great place to start for anyone looking to combat dandruff naturally. Researchers note that jojoba oil can help restore the scalp’s pH balance. Additionally, it may help regulate oil production on the scalp by sending a message to hair follicles that the scalp has sufficient moisture. That can lessen greasiness and the appearance of dandruff flakes. As a bonus, jojoba oil can help moisturize hair and encourage hair growth. 

DIY Shampoo For Dandruff

Ingredients:

• 1/4 cup liquid Castile soap
• 1/2 cup filtered water
• 1 teaspoon glycerine
• 2 tablespoons jojoba oil
• 20 drops tea tree oil

Instructions:

• Add all of the ingredients to a large measuring cup and mix well. Pour this mixture into a shampoo bottle or your desired container.
• That’s all you need to do! No double boilers or infusions necessary!
• Store in the shower and use when ready. Just make sure that you shake well before each use. Massage the shampoo into the scalp and let it sit for five minutes before rinsing. 

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We have to make a disclaimer at the top of this article: all berries are excellent and delicious. Certain berries receive more attention than others (we’re looking at you blueberries), but all berries contain potent antioxidants and valuable vitamins and minerals that improve overall health. In the case of raspberries, they are enjoyable fresh or frozen to reap the benefits that we detail in this article. 

The antioxidant content of plant foods like raspberries may help alleviate a range of health conditions. Raspberries contain vitamins C & E, beta-carotene, selenium, lutein, zeaxanthin, and lycopene are all present in raspberries. These antioxidants work to eliminate free radicals, which are toxic substances that exist in the body. The body naturally produces them in metabolic processes, but others result from unhealthy foods and environmental pollution. If too many free radicals accumulate in the body, you can experience cell damage and health problems. That’s why health experts encourage people to eat more foods, like raspberries, that contain free radicals. Continue reading to learn about the other reasons you should eat more raspberries. 

They May Improve Heart Health

Anthocyanins are a group of deep red, purple, and blue pigments found in plants. They belong to a larger category of plant-based chemicals called flavonoids, which are abundant in fruits and vegetables. According to research, anthocyanins can suppress inflammation that may lead to cardiovascular disease. The American Heart Association (AHA) encourages most people to increase their potassium intake and eat less sodium. Dietary adjustments like that can help reduce blood pressure and lower the risk of heart disease. One cup of raspberries contains 186 milligrams (mg) of potassium, and the AHA suggests people to consume 4,700 mg each day. 

They May Protect Against Metabolic Syndrome

It’s important to note that the studies on this point are mainly animal-based. More studies are required in humans to confirm that the positive findings are contingent with the animal study results. For those who are unaware, metabolic syndrome is the medical term for the trifecta of diabetes, high blood pressure, and obesity. A 2017 study found that mice with metabolic syndrome that ate a single serving of raspberries each day experienced improvements in weight and insulin sensitivity. 

They May Help Manage Diabetes

As previously mentioned, antioxidants work to prevent inflammation, which may be a risk factor for type 2 diabetes. The authors of a 2018 review concluded that dietary fiber may help lower the risk of developing type 2 diabetes. Additionally, fiber may improve symptoms in people who already have type 2 diabetes. Raspberries are naturally rich in antioxidants and fiber, while also being sweet yet low in sugar. They do have some sugar, though, so people with diabetes should take this into account when incorporating raspberries into their account. 

They May Have Cancer-Fighting Properties

The high antioxidant content may offer some protection against certain types of cancer. Berry extracts, including raspberry extract, actually block the growth of cancer cells in test-tube studies on colon, prostate, and breast cancer cells. One test-tube study found that red raspberry extract was able to kill up to 90% of stomach, breast, and colon cancer cells. An additional test-tube study showed that sanguiin H-6, an antioxidant in red raspberries, led to cell death in over 40% of ovarian cancer cells. In an animal study, red raspberry extract was able to prevent the growth of live cancer cells in mice. 

They May Combat Aging

Antioxidants are truly the shining stars of raspberries, but we don’t want to negate the other nutrients in them. That said, the antioxidants in raspberries have been linked to longer lifespans in various animal studies. Plus, they exhibit anti-aging effects in humans. Raspberries also contain vitamin C, a necessary vitamin for collagen production. Vitamin C also works to reverse the damage to skin caused by ultraviolet (UV) rays. In an eight week study, aging rats fed a diet with 1% or 2% raspberries experienced improvement in motor functions, including strength and balance.

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Portobello mushrooms, also called portabella, offer a rich flavor profile and meaty texture. For this reason, people regularly use them as meat substitutes. They are less spongy than button mushrooms and easily take on a variety of flavors. You can grill, stuff, broil, bake, or saute portobellos, but this recipe showcases how delicious they can be after dehydrating them.

Portobellos are naturally rich in riboflavin (vitamin B2), which is essential for energy production. It assists the body with breaking down carbohydrates into sugar for fuel. Portobellos are also high in selenium, a mineral that helps support healthy immune function, fertility, and cognition. It also plays a key role in maintaining thyroid hormone metabolism and DNA synthesis, in addition to protecting the body from infection and oxidative stress.

The key to making this mushroom jerky is just to let it take the time it needs in the dehydrator. It will most likely take about 10-12 hours, which is why it can be convenient to dehydrate overnight. Before you place the thinly sliced portobello in the dehydrator, make sure that all of the slices are liberally coated in the marinade. There are many seasonings and flavors that give this mushroom jerky depth of flavor, making it a tasty snack for anyone on a raw vegan diet. Try it out and let us know how you like it in the comments below.

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Mushrooms come in all sorts of shapes, sizes, and colors, offering different flavors and health benefits. Even though they are technically fungi, many people around the world love to enjoy mushrooms in their meals. In 2019, mushroom sales, both for mushrooms and mushroom products, grew 33%. The U.S. Department of Agriculture even noted that the average American eats about three pounds of mushrooms per year. With growing evidence of their potential benefits, this number may increase. 

Nutrition experts love that more people are excited about fungi! They are low in calories and offer a wide variety of macro and micronutrients, especially B vitamins, zinc, copper, and selenium. B vitamins are integral for creating energy within cells, while selenium is a trace mineral that exhibits antioxidant properties. Both zinc and copper help to keep the immune system healthy. Mushrooms, depending on the variety, are also great food sources of vitamin D, especially if they are exposed to more sunshine. 

Although the most popular mushroom is the white button mushroom, there are so many others that exhibit unique flavor profiles. Cremini, portobello, maitake, shiitake, oyster, and chanterelle mushrooms are available at mainstream grocery stores. Needless to say, you have a ton of options to satisfy your fungi needs! That means that you can enjoy the following health benefits if you incorporate more of them into your diet. 

They Protect Your Brain

Cognitive decline is a part of aging that nobody looks forward to, but what if you could counteract the effects with food? Well, it turns out that you can if you add more mushrooms to your diet. A long-term study from Spain found that foods rich in polyphenols may protect against cognitive decline in older adults. Mushrooms contain antioxidants like glutathione and ergothioneine, both of which may help prevent Parkinson’s and Alzheimer’s disease. Researchers recommend eating at least five button mushrooms per day to reduce your risk of neurological diseases. 

They Are Good For Blood Pressure

According to nutritional information, one portobello mushroom offers 306 milligrams (mg) of potassium. This important mineral works to counteract the effects of sodium, helping to control your blood pressure. The American Heart Association (AHA) states that potassium also works to improve blood vessel function. By increasing your intake of potassium, you even help to expel sodium via urine. A 2021 study found that mushrooms may also reduce inflammation and lower triglyceride and cholesterol levels. 

They Provide Vitamin D

This may not seem like much of a health benefit to some, but it may surprise you to learn that about 42% of Americans are vitamin D deficient. Vitamin D aids your body with the absorption of calcium, helping you increase bone strength. Most people rely on supplements and sunshine to get their recommended daily intake of vitamin D. Mushrooms may be the answer, as they are excellent sources of vitamin D. Just like humans, mushrooms increase their vitamin D amounts when exposed to UV light or sunlight. Eating a little more than one cup of maitake mushrooms is a great way to increase your vitamin D intake. 

They May Promote Gut Health

The human gut contains trillions of bacteria and the more beneficial bacteria you have in the gut, the healthier you tend to be. An overabundance of harmful bacteria can increase your risk of certain health conditions. Eating more mushrooms may help you populate the gut with healthy bacteria, which keeps the GI tract strong and healthy. Dietitians agree that research on mushrooms for gut health is very compelling. Because mushrooms contain prebiotics, they work to feed the probiotics that exist in the gut. By growing these beneficial microorganisms, mushrooms may improve digestion and even support immune function.

They May Reduce Cancer Risk

More and more studies continue to find that mushrooms are excellent additions to a cancer-prevention diet. A meta-analysis of 17 studies found that people who had a higher intake of mushrooms experienced a 34% lower risk of any cancer than those who ate less. Many researchers attribute these anti-cancer properties to the high antioxidant activity in mushrooms. Glutathione and ergothioneine both help to protect cells from free radical damage. Research from 2020 showed that eating 18 grams of mushrooms (about 1/8 cup) per day may lower your cancer risk by 45%. This is because ergothioneine prevents or slows cellular damage.

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