Take a break from the marshmallow-topped sweet potatoes this holiday season and try this comforting recipe! This dish will take you back to a good memory, even if you have never eaten it before. It’s just that good! The creamy sweet potatoes pair beautifully with the earthy walnuts, making this a comforting side dish with notes of sophistication. While it may not have you extending your pinky as you sip tea, it will be a big hit at your dinner table. It just adds a little extra deliciousness to your spread!

Sweet potatoes and walnuts go together like peanut butter and jelly. Crunchy walnuts add the perfect textural contrast to luxuriously creamy sweet potatoes. Although sweet potato recipes are more popular doing fall, they are a year-round produce item. Enjoy them whenever you can! Besides their addictive flavor, sweet potatoes are really good for you. They are naturally rich in many vitamins and minerals that contribute to overall health. Specifically, sweet potatoes exhibit the following health benefits:

• They contain sporamins, which are unique proteins that account for over 80% of their total protein content. Researchers note that these proteins exhibit antioxidant properties, which may help protect your cells.
• Like other plant-based foods, sweet potatoes contain a number of plant compounds that may protect the body in one way or another. Sweet potatoes contain a lot of beta-carotene, which is a carotenoid that the body converts to vitamin A. By adding fat to the meal (walnuts in the case of this recipe), you can increase the absorption of this compound.
• Finally, researchers note that the dietary fiber in sweet potatoes can help benefit the gut. One study found that the fiber in sweet potatoes acts as a prebiotic, stimulating the growth of healthy gut bacteria. That helps improve both digestion and immune function!

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Cranberries are not only reserved for cranberry sauce on Thanksgiving. You can impart the sweet-tart cranberry flavor into myriad recipes! From snacks and appetizers to entrees, desserts, and more, cranberries find their way into unique fall and winter favorites. Since they are only available for a short while, get your hands on them to make some of the recipes in this article.

Cranberries primarily consist of carbs and fiber, but they are also 90% water. They are some of the best sources of antioxidants, which work to fight free radicals. The most common health benefit associated with cranberries is the fact that they may help prevent urinary tract infections (UTIs). A-type proanthocyanidins prevent the binding of E. coli in the bladder, a common first step in getting an infection. If you usually develop UTIs, you may want to incorporate fresh cranberries, or fresh cranberry juice, into your diet. This is an excellent proactive approach to living a healthier lifestyle. 

The same A-type proanthocyanidins, which only exist in cranberries, that reduce the risk of UTIs also reduce bad bacteria in the gut. More research is necessary, but preliminary research shows that cranberries promote optimal digestive health. Lastly, and then we will provide you with the recipes, the certain antioxidant compounds in cranberries may exhibit anti-cancer properties. Needless to say, cranberries are superfoods that deserve a featured spot in your diet. 

Cranberry Persimmon Pomegranate Smoothie

Embrace some of fall’s most nutritionally diverse ingredients when you enjoy this refreshing cranberry persimmon pomegranate smoothie.

Click here to make the recipe. 

Cranberry Orange Vitamin C Smoothie

Not only is this a tangy, refreshing, and tasty creation, but it also packs a healthy dose of vitamin C, antioxidants, and other minerals.

Click here to make the recipe.

Cranberry Pistachio Energy Bites

These quick and easy-to-make energy bites are packed with great flavor and a ton of nutrients. The best part is you don’t have to bake them!

Click here to make the recipe.

Healthy Homemade Cranberry Sauce

This cranberry sauce is free of refined sugars and uses fresh cranberries! It’s citrusy, rich, vibrant and incredibly delicious.

Click here to make the recipe.

Spicy Cranberry Hummus

What are you making for your holiday meal? If you need a seasonal appetizer to start the meal off right, this cranberry hummus is the ticket!

Click here to make the recipe.

Red Cabbage And Carrot Cranberry Slaw

Delicious and easy to make, this red cabbage and carrot slaw contains dried cranberries, walnuts, and shredded apples.

Click here to make the recipe.

Cranberry, Apple, And Brussels Sprout Salad

A shaved Brussels sprout salad made with dried cranberries, apple, walnuts, and pomegranate salad embraces the best fall produce items.

Click here to make the recipe.

Kale Salad With Almonds, Cranberries, And Apples

Boost your nutrient intake by enjoying this raw vegan kale salad that’s perfectly balanced with apples, cranberries, and a tart vinaigrette.

Click here to make the recipe.

Butternut Squash And Cranberry Quinoa Salad

This salad combines some of fall’s tastiest flavors in one healthy bowl. The balsamic vinaigrette really elevates the butternut squash.

Click here to make the recipe.

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Sometimes you need to have a dessert that also functions as a snack. Not just a snack, a filling, energizing, nutrient-dense snack! No, we are not talking about a refreshing bowl of fruit. We are referring to these raw chocolate cranberry squares. You can make them thinner and cut them into bars to take on the go, or you can keep them thicker and cut them into smaller squares. Think of these like energy balls, only in square or rectangular form.

To make these chocolate cranberry squares, you add all of the ingredients to a food processor and blend until you achieve a dough-like clump. Keep in mind that you will likely have to stop blending, scrape down the sides of the processor bowl, and continue blending to fully incorporate all of the ingredients. It’s perfectly acceptable if you see small chunks of almonds and walnuts. They add a nice crunchy texture to these bars, which are quite soft.

Once all of the ingredients are thoroughly blended, remove the mixture from the food processor and press it into a square pan lined with parchment paper. The parchment paper is crucial because it prevents sticking. Listen, if you enjoy soaking your baking dish for a full day and then scrubbing it three times to clean off the chocolatey goodness sounds fun, you don’t have to use parchment paper. We will let you take that journey on your own. We just want to make your life as easy as possible!

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First off, what is cholesterol and why do you need to lower it? Cholesterol is a fat-like substance that the body uses to build healthy cells. If that’s the case, why is it so dangerous and do you really need to lower it? Yes and no, because not all cholesterol is created equal. 

Low-density lipoprotein (LDL) or “bad” cholesterol can form plaque in the arteries and increase the risk of atherosclerosis. High-density lipoprotein (HDL) or “good” cholesterol can help remove bad cholesterol from the bloodstream. If you have high cholesterol, you have a higher risk of heart disease and heart attack. It also means that you have too much LDL and not enough HDL, but there are lifestyle changes you can make to lower your LDL and increase your HDL.

Eat Healthier

This is such a broad concept, right? It can be difficult to know which healthy foods to eat to benefit your situation. Regarding heart health, a few simple dietary changes can reduce cholesterol: 

• Avoid trans fats: These fats are common in margarines, store-bought cookies, crackers and cakes. On ingredients lists, you may see hydrogenated oils or partially hydrogenated vegetable oils, both of which are trans fats that raise total cholesterol levels.
• Increase soluble fiber intake: Soluble fiber essentially grabs cholesterol in the gut before it gets into the bloodstream, a process that helps lower LDL levels. It exists in oats, barley, quinoa, lentils, chickpeas, whole grains, kidney beans, Brussels sprouts, walnuts, and flaxseeds. 
• Reduce intake of saturated fats: Saturated fats are primarily found in full-fat dairy products and red meats. Much like trans fats, saturated fats can raise bad LDL cholesterol levels. 
• Eat more omega-3 fatty acids: Omega-3s don’t affect LDL levels, but they do offer other heart-healthy benefits, such as reducing blood pressure and boosting HDL levels. Foods that are rich in omega-3s include flaxseeds, chia seeds, walnuts, avocados, salmon, and cod.

Quit Smoking

When you quit smoking, you can help raise HDL cholesterol levels and ultimately reduce your risk of lung cancer and lung disease. The chemicals in cigarettes damage your blood vessels and accelerate the accumulation of plaque in the arteries. Studies have shown that within 20 minutes of quitting, blood pressure and heart rate recover from the spike that comes from cigarettes. Within three months of quitting, both lung function and blood circulation start to improve. Within a year of quitting, your risk of heart disease is 50% less than someone who smokes. 

Lose Weight

If you carry a few extra pounds, you have a higher risk of high cholesterol. One study found that losing 5%-10% of total body weight for overweight or obese people, respectively, could be enough to improve cholesterol levels. It can be difficult to lose weight, especially if you have struggled with weight loss in the past. Consider small changes to start, rather than committing to an all-or-nothing diet. Start by drinking water or seltzer water in place of sugary beverages and sodas. If you crave sweets, opt for fresh fruit instead of processed boxes or bags of candy. Choose plain, air-popped popcorn instead of bags of flavored chips. Finally, look for ways to incorporate more activity into your daily life. Take the stairs instead of the elevator or park farther away from the office to walk more. Walk on your lunch breaks instead of sitting down the entire time. 

Prepare Foods A Little Differently

Sometimes it’s not what you eat, but how you eat it. If you can change what you buy in the grocery store, you can change how you prepare your meals. Food prep is just as important as food choices if you want to lower your LDL cholesterol levels. Instead of frying, breading, or cooking food in lots of butter, consider boiling, roasting, baking, poaching, or broiling as alternative cooking methods. Additionally, trim the fat and remove the skin off meat, poultry, or fish. That helps you get the protein you need without the need of excess fat intake. 

Exercise Most Days Of The Week

When you exercise at a  moderate-intense level, you can help raise HDL cholesterol. As long as you are able to exercise in your current condition, aim to exercise for at least 30 minutes per day, five times per week. If you engage in high-intensity workouts, 20 minutes of exercise three times per week is sufficient, according to health experts. Adding physical activity, even in short intervals several times a day, can help you lose weight. Consider the following: 

• Riding your bike to work (provided you live within a feasible riding distance)
• Playing a sport you love, such as a community sport (soccer, pickleball, basketball, etc.)
• Taking a brisk walk during your lunch break

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Do you pour this over zucchini noodles or is it made out of zucchini? The correct answer is: both! This quick pesto sauce is raw vegan, dairy-free, gluten-free, and contains a generous serving of vegetables in each bite. Serve it as a dip, spread, or as a sauce for some zoodles or regular noodles.

We like to stray from the well-traveled path and pave our own way, especially in regards to flavors. That’s how this zucchini pesto sauce came to be. It’s a tasty and zesty twist on a classic pesto recipe that exhibits an impressive nutritional profile. This pesto sauce is more akin to an avocado pesto, in the sense that it is a little thicker and creamier than a regular pesto. Like any great pesto, this recipe contains nuts, only we use walnuts instead of pine nuts. If you prefer other nuts, then you can use almonds, cashews, or pine nuts instead. If you want to enjoy a nut-free version, use pumpkin seeds.

Because zucchini contain a lot of water, you have to do your best to squeeze the water out before blending it with the rest of the ingredients. Grate the zucchini with a cheese grater, place it in a cheesecloth, and squeeze out as much water as you can. You don’t want excess water, or else your pesto will become too watery. Just make sure that you use this pesto relatively quickly, because it only keeps fresh in an airtight container in the fridge for up to five days.

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It’s amazing how seasonings can transform ordinary walnuts to taste like zesty, spicy taco meat.

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Sometimes, you combine different vegetables and seasonings and the end product just works. It tastes better than you thought it would. In fact, the Raw Vegan Zucchini Noodles With Walnut Pesto dish may be one of the best culinary creations to leave your kitchen. This isn’t complicated if you use a simple combinations of complementary flavors. That’s exactly what this recipe is all about.

Chapters:
0:11 Zucchini Noodles
0:29 How To Make Pesto
0:57 Add Ingredients to Blender
01:38 Blend Until Smooth
02:26 Assemble
03:26 Outro

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Spiralized zucchini noodles with raw vegan pesto is a refreshing, light, flavorful entree for all of our cleansers. For this dish, you abandon regular pasta and transform nutrient-dense zucchini into noodles, or zoodles. If you don’t have a spiralizer, you can always use a peeler to make zucchini ribbons, which are reminiscent of papparadelle noodles

You can’t have zucchini pasta without zucchini, but the true star of this recipe is the raw vegan pesto. Made with fresh basil, garlic, raw pine nuts, raw walnuts, and raw hemp seeds, this pesto is replete with healthy fats, protein, vitamins, and minerals. If you don’t use parmesan cheese, how do you achieve that cheesy flavor in raw vegan pesto? The hemp seeds provide slightly nutty and salty flavor that is akin to parmesan cheese. If you feel that your pesto lacks that cheesy flavor you know and love, feel free to add a tablespoon of nutritional yeast.

To liven up this entree, you toss in halved cherry tomatoes. The tomatoes bring a sweetly tart flavor to the dish that pairs beautifully with pesto and provides a balance to herby basil flavor. Tomatoes and basil just work like magic together! The result is a light and refreshing zucchini pasta entree that is bursts with vibrant flavors from the combination of fresh ingredients. It is a fantastic option for those following a raw vegan, as it filling, nutrient-dense, and a departure from salads and smoothies.

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Crackers only come in boxes right? Wrong. While most of you are familiar with boxed crackers, they don’t always have to come out of one. You can easily make, and even improve upon, the humble cracker in a much healthier way. These rosemary coastal crackers, for example, are the perfect blend of savory, sweet, and salty. Each bite is more enjoyable than the next and we can confidently say that there’s no way you can enjoy one at a time. If you limit yourself to a single cracker, we need to contact you about your self-control because we need lessons.

Some crackers require dips, spreads, or toppings to enhance the flavor. With these crackers, you don’t need any of those flavor enhancers. All of the flavor is directly in the cracker. The dried cranberries (free of preservatives and added sugars) complement the herbaceous rosemary and nutty almonds and walnuts. Just make sure to chop up the dried cranberries before adding them to the food processor with the other ingredients. The food processor does a great job, but don’t trust it to chop up the cranberries along with all of the other ingredients.

This recipe has something that you probably don’t see too often: almond pulp. What is this strange ingredient and is it raw vegan? Almond pulp is the byproduct of almond milk. Save the pulp that results after you pour the almond milk through a fine mesh strainer, nut milk bag, or cheesecloth. You don’t have to throw that away because it is valuable! Finally, this is a time-consuming recipe because it take about 16 hours to dehydrate. Make it at night and it’ll be ready in the morning!

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Not only are homemade dressings like this pomegranate vinaigrette easy to make, but they are also much healthier and more tasty than bottled dressings. You can recreate any dressing you love with much healthier ingredients. No need for artificial dyes or flavors, processed ingredients, trans fats, or dairy products. This pomegranate vinaigrette comes together with just a handful of simple ingredients, so you only taste what you include in the recipe.

This dressing requires pomegranate juice, but most bottled pomegranate juice contains added sugars and is processed. You can easily make your own pomegranate juice by blending pomegranate arils. Pour the blended mixture through a fine mesh strainer and you have fresh pomegranate juice! You will need about one cup of pomegranate arils to achieve the amount of juice necessary for the vinaigrette. Pomegranates are rich in antioxidants, vitamin C, and offer a uniquely sweet-tart flavor. To enhance the sweetness, though, we included a touch of grade A maple syrup.

Pomegranate is a seasonal fruit during late fall and early winter. The sweet-tart flavor lends itself to salads that contain spinach, arugula, raw pecans, pears, berries, or raw walnuts. Even though this is a vinaigrette, there is no vinegar on the ingredient list. Freshly squeezed lemon juice and orange juice take the place of the vinegar, giving you that acidic not you crave from a vinaigrette dressing.

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