It’s always a good idea to enjoy vitamin A-rich sweet potatoes with healthy fats. Recent research has shown that a minimum of three to five grams of fat increases our uptake of the beta-carotene in the root vegetable. This recipe features cashews and avocado so you have good amount of healthy fats in every bite. And all of the vegetables add fiber and other nutrients.

Meat Alternative:

Two large organic chicken breasts poached in chicken broth on the stovetop for 15 minutes over medium heat. Remove from the heat and shred with a fork, then add on top of the nachos.

Related: Loaded Baked Sweet Potato Fries

The post Sweet Potato Nachos appeared first on Sonima.

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BREAKFAST

Beet Berry Smoothie Bowls With Hemp Seeds

You’ll never guess this fruity magenta bowl has spinach and beets in it. The root vegetable contains anti-inflammatory compounds and may help lower blood pressure. Top this breakfast off with more hemp seeds and nuts, or nut butter, for some added staying power.

Za’atar Spiced Pecans and Quinoa Breakfast Bowl

Za’atar is a Middle Eastern blend of sesame seeds, herbs, and sumac, a spice that lends a lemony zing. Make the quinoa, roasted tomatoes, and spiced pecans at night so you can heat up, top it with an egg, then eat and go in the morning. The protein in this dish will help keep you satisfied.

Blueberry Chia Overnight Oats

This gorgeous meal is also easy to transport to work if you make it in a mason jar. The oat flour (use gluten-free, if you prefer) and chia seeds thicken overnight so it’s perfectly creamy come breakfast time. Plus, the fiber from the oat flour, chia, and blueberries supports healthy digestion.

Savory Breakfast Salad

Salad isn’t the first thing that usually comes to mind when you think of breakfast. But this combo of greens, roasted sweet potato, blueberries, hummus, avocado, hemp seeds, and parsley drizzled in lemon vinaigrette tastes as amazing as it looks. And all those colors are a sign of different antioxidants such as anthocyanins in blueberries and beta carotene in sweet potatoes.

Breakfast (Cookie) Bars

Some recipes for breakfast cookies are, indeed, cookies. However, these contain no refined sugars and white beans to bind all the tasty morsels—gluten-free oats, dried fruit, and pumpkin seeds—together. Consuming legumes and beans may help reduce the risk of type 2 diabetes, high cholesterol, and high blood pressure, and aid in weight management.

Hummus Kale Toast

Nothing against avocado, but it’s not the only toast topper. Garlicky sauteed kale provides vitamins A, C, and K to support eye, immune, blood, reproductive, and bone health. Sprinkle on a generous dose of hemp seeds—one tablespoon has three grams of protein.

Protein Breakfast Bowl

This balanced bowl is loaded with flavor, fiber, protein, and healthy fats. Spiced roasted sweet potatoes, seasoned black beans, crispy chickpeas and creamy spinach are topped with a hard-boiled egg, avocado, and sriracha. There’s no way hunger will come knocking before lunchtime.

Homemade Bircher Muesli

A Swiss physician came up with muesli, an early sort of overnight oats. In this version, unsweetened applesauce and almond milk soften up the oats. A spoonful of almond butter adds a bit of protein, and the apple grated on top provides fiber and may protect against cancer and cardiovascular disease.

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LUNCH

Asian Quinoa Salad With Sesame Miso Dressing

This gorgeous salad takes less than 30 minutes to make. Chewy quinoa, tender edamame, and crunchy red cabbage and carrot are mixed with a dressing packed with umami thanks to miso, a fermented soy. Top with sesame seeds and fresh cilantro for extra crunch and a lemony kick.

Vegan Lentil Soup

This hearty soup with a hint of spice from cayenne and ginger is perfect all winter long. Fresh thyme adds an earthy flavor and antioxidants, and don’t skip the fresh lemon juice at the very end—it enhances all the other flavors and brightens the dish.

Broccoli and Kale Caesar Salad

Vegan Caesar? You bet! Blending soaked cashews with capers and lemons creates the classic flavor for this salad. Using kale and adding roasted broccoli and cannellini beans amps up the nutrition compared to the typical Caesar. Top with gluten-free croutons or just sprinkle on extra sunflower seeds—they’re a good source of antioxidant vitamin E.

Black Chickpea Wrap With Tarragon Yogurt

If you can’t find black chickpeas, regular garbanzo beans work in this recipe. Both are a good source of fiber, protein, folate, manganese, and iron. Tarragon adds a hint of anise to the creamy yogurt sauce, but you can use any fresh herbs you like.

Pumpkin Tortilla Soup

Rather than chicken, this tortilla soup calls for cubed pumpkin or butternut squash. Both are good sources of vitamins A, C, and E, as well as the minerals manganese and potassium, which is important for heart health. Top off the smoky, spicy soup with avocado, jalapenos, and crispy gluten-free tortilla strips.

Chopped Kale Salad With Lemon Tahini Dressing

Massaging the kale in oil and lemon juice not only adds flavor but also softens the powerhouse leafy green. While this salad is packed with other healthy ingredients like avocado, cranberries, and almonds, you’ll really love the creamy dressing made with tahini—the same sesame seed butter used to make hummus.

Mango Avocado Chicken Salad

If you haven’t used avocado in place of mayo to make chicken salad, this recipe is the reason to try it! The result is just as creamy, but lower in calories and saturated fat, and higher in fiber. And this isn’t your ordinary chicken salad—it’s full of carrot, cucumber, mango, red bell pepper, raisins, and pecans for loads of flavor.

Israeli Couscous Salad With Roasted Cauliflower, Pistachios, and Dates

Use brown rice for a gluten-free version of this salad that combines chewy grains, crisp-tender roasted cauliflower, crunchy pistachios, and sweet dates and golden raisins. Although quinoa often outshines brown rice, the rice has about 4.5 grams of protein and 3.5 grams of fiber per cup, plus more niacin than quinoa. This B vitamin helps convert food to energy and helps our digestive system function.

Related: For more healthy, tasty and simple recipes, check out our Clean Eating column!

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DINNER

Spaghetti Squash Lasagna Boats

This impressive, cheesy dish takes minimal effort. While the squash roasts, make an easy meat sauce (use grass-fed ground beef or organic ground turkey) and sauté some kale with garlic. Mix that with ricotta and the roasted squash, then put it back in the squash shell, top with sauce and more cheese, and pop it back in the oven for a few minutes.

Green Falafel Bowl

Falafel is actually easy to make: Combine the ingredients in a food processor or blender, then bake. Spinach turns these falafel green and adds iron and calcium. The best thing about this bowl is you can customize it. Start with your leafy green of choice, add leftover roasted or fresh veggies, some hummus or other dip, and drizzle on lemon-olive oil vinaigrette.

Butternut Arugula Pasta

Butternut squash as a sauce? Roasting it with fresh thyme and blending with garlic and chili flakes turns it into a rich, creamy, and savory yet slightly sweet pasta companion. Top with chickpeas, peppery arugula, pine nuts, and cheese, if you desire.

Healthy Thai Shepherd’s Pie with Red Curry Beef, Coconut Kale and Pumpkin Mash

This certainly isn’t your grandma’s shepherd’s pie, but she’d enjoy it. Ginger and red curry paste spice up grass-fed beef, which is mixed with creamy kale. Then rather than potatoes, the topping is a blend of cauliflower and pumpkin puree. The recipe can also be made vegan.

Vegan Stuffed Zucchini

Zucchini are a bit of a blank slate when it comes to flavor, yet they’re a good source of fiber, vitamin C, potassium, and folate. Roast them, then fill with spicy black beans for more fiber and protein, and top with a vegan cheese sauce made with tahini for a quick Mexican-inspired weeknight meal. (You can also use real cheese, if you prefer.)

Sun-Dried Tomato, Mushroom, and Spinach Tofu Quiche

Tofu makes a great substitute for eggs in a vegan quiche, plus it’s a complete protein. Fresh chives and basil, nutritional yeast, mushrooms, spinach, and sun-dried tomatoes lend tons of flavor to this satisfying dish. You can omit the crust and bake it in a greased pan if you prefer.

Vegetarian Chili

What is winter without chili? This plant-based version includes pinto and red kidney beans for that stick-to-your-ribs heartiness. But along with the usual chili powder, cumin, paprika, and cumin, you add cocoa powder and cinnamon. Seems unusual, but it deepens the flavor without you noticing. Top with avocado and fresh jalapeno slices.

Easy Thai Curry Hot Pot

Hot pot is an Asian meal enjoyed as a group. There is a bowl of boiling broth in the middle, and you all add other ingredients to cook in the broth. Make this version for your family or when you have guests. Just whip up the garlic-ginger-curry broth, then stir in your desired protein, gluten-free noodles or rice, vegetables, greens, and herbs.

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SNACKS

Lemon Ginger Chia No-Bake Snack Bars

Seven ingredients and a food processor are all it takes to make your own healthy snack bars. The combination of gluten-free oats, almonds, chia seeds, and dates adds up to 5 grams each of fiber and protein per bar. Be sure to use the crystallized ginger—it adds the perfect zing to compliment the lemon.

Garlic Rosemary White Bean Dip

We love hummus, but it’s not the only bean dip. This one is super easy, too—process the beans with garlic, olive oil, vinegar, and rosemary. The herb may have antioxidant, anti-inflammatory, anti-diabetic, and anticancer properties.

5-Ingredient Peanut Butter Granola

Granola can be loaded with sugars, but not if you make it at home, following this simple recipe. Combine natural peanut butter, gluten-free oats, chia seeds, vanilla extract, and a little honey. Then spread it out on a cookie sheet and bake. This granola is slightly sweet, crunchy, and full of peanutty flavor. Nibble on it alone or with berries and Greek yogurt.

Chia Berry Shake

You’ll never guess this shake has no dairy. It’s thick and creamy thanks to chia seeds and avocado, which also add some fiber and healthy fats. Use your favorite frozen mixed berries—all are sources of more fiber, vitamins, minerals, and antioxidants.

Sweet Potato Bites With Black Bean Hummus and Guacamole

This snack also makes a great appetizer. Roast slices of sweet potato with spices and top with homemade black bean hummus (or use any flavor store-bought hummus in a pinch) and guacamole. It’s easy and more nutritious than eating chips with dip.

Savory Oat Walnut Granola Bars

These aren’t your typical granola bars with fruit, nuts, and chocolate chips. Instead, they feature oats (use gluten-free) dotted with crumbled kale chips, olives, and walnuts. You can also add chili flakes for some heat. The savory is balanced by the sweetness of honey, which binds it all together. And they take minutes to make.

Simple Lemon Berry Bars

If you love lemon curd pie, you’ll go gaga for these bars. Lemons are full of vitamin C, and the phenolic compounds in berries may protect against conditions such as cardiovascular diseases, inflammation, cancer, and neurodegenerative diseases.

Avocado Tartines With Gribiche Egg Salad

This recipe tops slices of bread with mashed avocado and an egg salad mixed with dijon, shallot, capers, and a blend of herbs: flat leaf parsley, tarragon, thyme, chives, and fennel fronds. Even if you don’t have all the herbs, the taste is delicious—light, fresh, and with a little kick.

The post 32 Meal and Snack Recipes for Clean Eating appeared first on Sonima.

I used yellow and purple cauliflower, but you can use white; all the varieties of cauliflower taste great. We also have a meat alternative for you: Consider roasting a rack of lamb, which requires little to no prep for a heartier dish.

Meat alternative cooking instructions: Cook 1 bone-in leg of lamb (about 5 to 7 pounds) by rubbing it with 2 tablespoons of olive oil and a large pinch of salt and pepper. Broil for 5 minutes in a large rimmed baking dish, flip and then broil for another 5 minutes. Then, roast in the oven at 325 degrees F for about one hour, or until the lamb is tender. Remove from the oven; let rest for 15 minutes. Then thinly slice to serve with this vegetable platter.

Related: Holiday Cleanse Green Juice

The post Holiday Roasted Rosemary Vegetables appeared first on Sonima.

My trick to a perfectly roasted sweet potato is to rub it with extra virgin olive oil before baking. Feel free to swap yellow or red bell peppers with green for an extra touch of sweetness. Whichever peppers you prefer, you can expect lots of nutrients such as vitamins A, C and K as well as B6 and potassium, all of which are needed to keep your immune system healthy, especially as the weather gets cooler this fall.

The fresh herbs, sweet potatoes and kale in this recipe are loaded with fiber, which is key to keep our digestion happy and moving along (detoxification). You can also use fresh basil or cilantro to switch up the garnish depending on what your tastebuds are craving. Lastly, the Garlic Tahini Drizzle is a terrific source of calcium. If you’re like me and can’t eat dairy, this is a great way to get your calcium fix as well as a good dose of magnesium and potassium.

Meat Alternative:

If you’re in the mood for a heartier dinner, poach two large, organic chicken breasts in a large pot of water with a pinch of sea salt for 15 minutes over medium heat. Drain the water and use a fork to ‘pull’ the chicken and add on top of the sweet potatoes.

Related: Sweet Potato and Turkey Meatballs

The post Stuffed Sweet Potatoes with Garlic Tahini Drizzle appeared first on Sonima.

A fresh summer peach and pear, as well as unsweetened coconut flakes, add the perfect touch of natural sweetness without any added sugar involved. The best part of this recipe is the creamy avocado drizzle, which you’ll likely want to make again before the last bit gets scooped out of your bowl. Serve it with raw veggies as a snack, or spread a generous portion on a fresh sandwich in place of mayo.

Related: Can’t get enough kale? Try these millet kale tacos for dinner!

The post Massaged Kale Salad with Creamy Avocado Drizzle appeared first on Sonima.

The combination is one you wouldn’t ordinarily see together: a crisp apple, fresh dill, crunchy cucumbers, juicy tomatoes, and hearty walnuts. It’s perfect for a light appetizer or a main dinner served with a side of protein, such as chickpeas or the meat alternative suggested below.

The prep is as simple as it gets. A little chopping, a little dicing, a little tossing (with a tart and tasty lemon vinaigrette that will please any palate), and a lot of delicious eating. Fresh, flavorful, and good for you—what more could you need after a hot summer’s day?

Meat Alternative:
Ground beef pairs nicely with these ingredients, and takes no time to prepare: Heat a large skillet to medium-high heat. Add 1 tablespoon of extra-virgin olive oil and 1 pound of organic grass-fed ground beef. Add sea salt and pepper to taste and a pinch of ground cumin. Cover and cook for 10 minutes, stirring often, until fully cooked. Remove from the heat. Let cool for 5 minutes, and toss with the salad.

The post The Simplest Summer Salad appeared first on Sonima.

Researchers at Loughborough University studied healthy, college-aged women on a calorie-restricted diet and discovered that they ate an additional 300 calories, on average, at dinner compared to the control group, who ate three standard meals. The reason for consuming more may be because they had higher levels of ghrelin (a hormone that makes you feel hungry), and lower levels of peptide YY (a hormone that suppresses appetite). Odds are, if you’re feeling ravenous, you will go hog wild when it’s finally time to chow down.

Related: Is Your Relationship with Food Actually Harmful?

Another study published in Cognitive Neuroscience examined the brains of chronic dieters, and found that those with higher body fat percentages had a weaker connection between two areas in the brain: the part that manages executive control, and the reward region. They concluded that it may be harder for people to override temptations, making them at a greater risk of becoming obese. Some other studies, however, have shown that you can develop greater self-control through practice. Willpower, like any form of strength, must be developed over time. But rather than put all your efforts in your willpower to get healthy, consider focusing on a nutrition strategy designed to help you “reset.”

A reset is a new beginning—one that gets your digestive system and your body’s “clearing house” (the liver) in tip-top shape. Your liver is your body’s largest solid organ, and it’s chiefly responsible for eliminating toxins that can pollute your system and erode your health and well-being. All day, every day, food, stress, pollutants, and other toxins accumulate in your body. Although your liver is built to handle this, sometimes it gets behind schedule (like when you eat too much junk food or are under extreme stress), which causes inflammation in our body. This inflammation puts a strain on your metabolism and leads to weight gain, especially around your belly. The best way to reduce the inflammation and help your liver function at its best is to give the digestive tract a bit of a vacation—like this five-day reset.

The good news about this meal plan is that it’s just five days long. It won’t leave you hungry, and it will set you up to continue eating right because it helps reset your tastebuds, too. When you enjoy fresh vegetables seasoned with spices and herbs, you learn to appreciate their flavors more and no longer desire as much excessive sugar or salt. The meals in this plan also leave you feeling lighter, yet still satisfied, so you feel energized and not in a food coma. Many people who have tried this reset also say they feel less stressed. One remarkable thing about the body is that as our digestion rests and relaxes, so does our mind. During these five days, I recommend you try meditation, too. Here are a few guided meditations to get started.

This five-day reset plan below includes lots of fresh vegetables―full of the vitamins, minerals, trace minerals, and polyphenols your body needs to perform at its best. Choose organic produce when possible to avoid harmful herbicides, pesticides, and fungicides. Also, be sure to drink water throughout the day to stay properly hydrated and curb cravings. We often confuse dehydration with hunger, so drinking more H2O may help keep you out of the kitchen at odd hours. You can flavor your water with fresh lemon juice and also enjoy lemon balm, green, and oolong tea as often as you’d like it. If you feel like noshing between meals, be sure to add light, easily digested proteins to help keep you fuller for longer. Soft-boiled eggs, poached chicken and fish, or cooked lentils are good options. Try not to eat too much at any one time, however, because the goal of this reset is to clear out your digestive system.

DAY 1

Blended Vegetable Soup

Start to reset by enjoying a blended soup of zucchini, parsley, celery, green beans, and any green leafy vegetables you enjoy three to four times a day. This simple soup, called Bieler’s soup after the doctor who created the recipe, is incredibly nourishing. Unlike juicing, which removes fiber, blending lightly steamed vegetables retains the fiber, so you feel fuller longer. Fiber also keeps your digestive track running smoothly. Between meals, snack on bone broth or, if you’re feeling hungry, more Bieler’s soup.

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Ingredients

3 medium zucchini, sliced
1 handful (1/3 pound) green beans, ends trimmed
1-2 stalks celery, chopped
1 bunch parsley, tough stems removed
2 cups water
1-2 teaspoons olive oil or 1/2 teaspoon grass-fed butter
Himalayan or preferred salt
Freshly ground black pepper (optional)
Spices: granulated garlic powder, onion powder, cumin, and/or cayenne (optional)

Directions

1. Place the vegetables and water in a pot and bring to a boil. Skim any foam on the surface.
2. Lower the heat to a simmer, cover, and cook until the vegetables are tender, about 15 minutes.
3. Puree soup in the pot with a handheld blender or in standalone blender in batches.
4. Serve with olive oil or butter, salt, pepper, and spices to taste.

Yield

2-4 servings

DAY 2

Mixed Steamed Vegetables

Use your bone broth and blended vegetable soup as snacks, and begin eating meals of steamed vegetables, such as zucchini, broccoli, onion, cauliflower, and leafy greens—pick your favorites. Lightly steaming vegetables helps retain their nutrients and is easy and fast. Serve your vegetables drizzled with olive oil to taste. Healthy fats helps you absorb more vitamins and minerals from the vegetables.

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Ingredients

1+ cups mixed vegetables, chopped
1-2 teaspoon(s) olive oil
Himalayan salt
Freshly ground black pepper (optional)
Spices of choosing (optional)

Directions

1. Steam vegetables for about 5 to 8 minutes, until soft.
2. Serve drizzled with olive oil and sprinkled with seasonings to taste.

Yield

1 serving

DAY 3

Lemony Fish

Add lighter proteins such as steamed, poached chicken breast or cold-water white fish or wild salmon to your steamed vegetables and continue with the same snacks. The protein will help you feel more satisfied and is essential for maintaining muscle, which helps you burn more calories. Season your protein with herbs and spices for a boost of flavor as well as antioxidants and anti-inflammatory benefits. I like AllRecipes.com’s take on Lemony Steamed Fish (make it tonight!).

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DAY 4

Quinoa Pilaf

Today, you can repeat Day 3’s meals, or enjoy complex carbs such as quinoa, organic brown rice, or wild rice as part of your evening meal. Complex carbs have more vitamins, minerals, and fiber than refined carbohydrates such as sugar, white pasta, and white bread.

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Close-up of healthy quinoa salad with goat cheese, olives, goat cheese dressed with olive oil on desk in office.

Ingredients

1/4 cup quinoa
1-2 teaspoons olive oil
Himalayan salt
Freshly ground black pepper (optional)
Herbs and spices of choosing (optional)

Directions

1. Prepare quinoa according to package directions.
2. Drizzle with olive oil and add seasonings to taste.
3. Serve with your protein and steamed vegetables of choice.

Yield

1 serving

DAY 5

Colorful Salad

Start today’s his meal plan with the blended vegetable soup and hot tea for breakfast. Follow this up, with soup or salad and a two- to four-ounce grilled, steamed, or poached chicken or fish for lunch and dinner. To switch things up at the end of the day, swap out the last meal for quinoa and steamed vegetables. Snack on bone broth when you feel hungry between meals.

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Ingredients

Mixed lettuce (the more color, the more nutrition)
Any raw vegetables you enjoy
1-2 teaspoons olive oil
Fresh lemon juice
Herbs and spices
2-4 ounce chicken or fish, grilled, steamed or poached (optional)

Directions

1. Combine lettuce and vegetables.
2. Drizzle with olive oil, lemon juice, and herbs and spices to taste.

Yield

1 serving

The post Reset Your Body with this Easy 5-Day Eating Plan appeared first on Sonima.

In the past, the only vegan cheeses on the market were the equivalent of celebrity impersonators—a sad, disappointing excuse. Most had a rubbery texture and plastic taste, and they were made from ingredients like palm oil, starches, and gums. But today there’s an increasing number of artisanal non-dairy cheeses on the market. Ones that, if you served them at a wine tasting and didn’t tell your friends, they might not even realize they’re eating vegan.

“More people than ever want to reduce their intake of animal products,” says Michael Schwarz, founder of Treeline Cheese, which produces cheeses made from cashews. “I think it’s due to a combination of the revelation of what does on in dairy industry, health issues, and climate change. But they still want to be satisfied in having a really nice thing to eat instead of dairy cheese.” Enter nut cheeses.

Related: How to Make Vegan Zucchini Lasagna

Each company makes their cheeses slightly differently, but most start with fresh or soaked nuts because their high fat content results in a creamy, cheese-like consistency. They break the nuts down until they resemble a cream. Then the cream is cultured with good bacteria (probiotics), which interacts with the nuts and produces lactic acid. This lends a cheesy flavor and makes the cream firmer. Some cheeses are then aged for a few weeks for an even firmer texture. “It’s a fairly simple process, but the devil is in details. You have to pay attention to how it’s cultured. It’s a live product and requires great care,” Schwarz says. Several companies also add herbs or spices to naturally flavor their products.

So what do they actually taste like? Schwarz says to keep one thing in mind: “People who make brie are not claiming to make Camembert—they make brie. Similarly, we don’t sell ‘vegan cheese.’ We sell ‘nut cheese,’ which stands on its own merit. Don’t think these cheeses will taste exactly like a cheese you’ve have before.” Kaitlyn Misheff, director of education for Matthew Kenney Culinary, says even people who eat dairy enjoy the treenut cheeses served at Matthew Kenney restaurants. “It’s just really good.”

To see how good nut cheese really is, we asked a few non-vegans, including Yuri Weber, cheese buyer for Park Slope Food Coop in Brooklyn, New York, to sample a few artisanal vegan cheeses. Below are Weber’s reviews of the top picks. (If your local natural foods store or Whole Foods doesn’t carry these cheeses, you can buy them all online at VeganEssentials.com.)

Dr. Cow Tree Nut Cheese Aged Cashew Nut & Hemp Seed Cheese

Made from just four ingredients—organic cashews, organic hemp seeds, acidophilus (bacteria), and Himalayan pink sea salt—Weber said this cheese tasted the most like dairy cheese out of the 14 we taste tested. “It has a mouthfeel similar to real cheese,” he said. Eat it with crackers and a tart jam, like red currant, he suggests.

Punk Rawk Labs Dairy Free Nacho Nutmilk Cheese

If you like a little heat, try this cashew-based cheese. It also has carrots, to naturally give it an orange color as well as some nice crunchy texture, chili pepper for spice, and green onions. Make a roux and add this to create a sauce or dip (after all, it is nacho flavored).

Treeline Treenut Cheese Classic Aged Artisanal Nut Cheese

Hickory smoked salt adds a subtle smokiness to this cashew cheese. Weber found it to be very nutty and silkier in texture than the Dr. Cow, and he suggests eating it with something sweet, like chestnut honey.

Miyoko’s Kitchen Aged English Smoked Farmhouse

Miyoko’s adds chickpea miso to most of its cheeses, and the flavor is quite pronounced in this tart, richly flavored cashew cheese. The smoke flavor is much stronger than in other cheeses because the cheese is smoked, rather than having flavors added to it. Add it to chili or a sandwich.

Kite Hill Soft Ripened

This cheese fooled many non-vegans it’s so close to a brie. Made from almond milk, salt, enzymes, and cultures, this aged cheese even has a soft rind (which is edible). Kite Hill says it’s best served out of the fridge, but one vegan tester said she’d bake it.

Of course, you can also make your own nut cheese at home. Cashews are a common base since they have a subtle flavor, but Misheff says macadamias are also great because they’re harder, which adds body. “Or use a 50-50 combination for a firm cheese that’s bit creamy in center,” she suggests. Soak your nuts overnight to soften them, then rinse and drain before processing. A high-speed blender is best for making nut cheese, because the machine needs to be strong enough to chop your nuts into a cream.

If you’re making a fermented cheese, Misheff stresses to be sure everything is sterile—so follow common sense and be sure your hands and all equipment are clean. This way you won’t get any mold on your cheese. “Mold will only happen if there’s bad bacteria [i.e. something other than the probiotic] in the environment,” she explains. And be sure you’re fermenting in a spot in your home where the temperature is pretty consistent.

Give it a go with this recipe from Misheff for macadamia chevre. You can serve this on crackers, or make beet carpaccio by slicing beets super thin and marinating in a mix of olive oil, salt, pepper, and lemon juice. Then top with the cheese. (If you don’t want to try fermenting, simply blend the nuts, water, nutritional yeast, lemon juice, and salt for a ricotta-like cheese.)

Ingredients
2 cups macadamia, soaked, drained, and rinsed
1/4-1/2 cup water (use more or less as needed)
2 capsules acidophilus powder (find this in health food stores)
1/2 teaspoon nutritional yeast
1 teaspoon lemon juice
1/4 teaspoon salt
2 tablespoons fresh herbs (such as rosemary and thyme), minced
1 teaspoon spices, ground or whole (optional)

Directions
1. Blend macadamias, water, and acidophilus powder in a food processor until completely smooth. Place mixture in a square of cheesecloth and tie up the ends of the cheesecloth. Place cheese in a strainer, and set over a small bowl to drain. Check cheese after 24 hours. If you live in a humid environment, it may be ready. If it doesn’t smell sour enough yet, let it go another 24 hours.

2. After cheese has fermented, fold in nutritional yeast, lemon juice, and salt, adjusting seasoning as desired. Form mixture into a log shape using parchment paper, twist the ends tight to form a tight cylindrical shape, wrap in plastic, and refrigerate for 2 days or until firm. Once cheese is firm, remove from parchment, and roll in minced herbs or spices of your choosing to form a layer around the outside of the cheese. Place macadamia chevre in a fresh piece of parchment, wrap tightly, and refrigerate until ready to serve.

The post 6 Vegan Cheeses So Good You Won’t Miss the Real Thing appeared first on Sonima.

Curious to know what nutritious foods people will be going nuts for next? Chances are they’re already in your supermarket, you just haven’t discovered them yet. I asked my nutrition pro colleagues to weigh in on the items you are bound to be seeing (and eating) a lot more of soon.

Puffed Amaranth

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Amaranth is an ancient grain that’s been around forever, but not many people know you can “pop” it like popcorn in a covered pan over medium-high to high heat. Amaranth packs a hefty dose of protein and fiber, in addition to calcium phosphorus, potassium, and magnesium. And, it’s the only whole grain known to contain vitamin C. You can eat it plain, top it like a cereal with yogurt, or use it to make your own granola or dark chocolate bark!”
—Elizabeth Ann Shaw, MS, RDN, CLT of Shaw’s Simple Swaps

Jackfruit

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This tropical fruit is native to Southeast Asia but it’s also commonly grown in parts of Africa and South America. In the U.S. it’s typically sold canned or vacuum-packed, though the fruit may also be found whole in ethnic grocery stores. It has a subtly sweet flavor but mainly picks up on the flavors of whatever you cook it with, and because of its taste and texture the fruit is best known as an all-natural meat substitute for pulled chicken or pork dishes, like barbecue sandwiches. Jackfruit is a good source of iron, calcium, and B vitamins, and using it as a replacement for meat helps you cut calories and saturated fat from your diet. However, it should be noted that jackfruit has a much lower protein content compared to meat, at 2.8 grams per serving versus around 21 grams, as well as 31 grams of sugar per cup, sliced.
—Diana Rice, RD, staff dietitian and recipe editor for Meatless Monday

Sorghum

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This is the year sorghum will take off. The nutrient-rich ancient grain is grown in the U.S. and is known for being sustainable as it requires less water than other grains to grow, plus it’s gluten-free. Sorghum is a good source of protein, fiber, B vitamins, and potassium, and it’s extremely versatile: you can cook it like a whole grain, use it as a flour, pop it, and even use it as a sweetener (when boiled down). Try it as a substitute in recipes for brown rice or quinoa.
—Sharon Palmer, RDN, The Plant-Powered Dietitian, author of Plant-Powered for Life

Freekeh

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Freekeh is a young green wheat that has a just-right chewiness and an intriguing, slightly smoky flavor. Although somewhat new to American cuisine, this ancient whole grain has historically played a role in Middle Eastern diets. Freekeh is nutrient-rich, packed with both protein and fiber, and works as a prebiotic to boost good bacteria in the gut. You can find it at natural food stores, like Whole Foods Market, and you can serve it as you would generally eat rice, quinoa, or bulgur wheat. One inventive way to prepare freekeh is shown in this recipe for vegetarian Italian freekeh “meatballs.” 
—Jackie Newgent, RDN, culinary nutritionist and author of The All-Natural Diabetes Cookbook

Jicama

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Jicama looks like a big, bulbous brown root vegetable, but inside the tan skin is a crunchy, creamy, juicy white flesh. Jicama is grown in California and Mexico in the fall months, and it contains about 40 percent of the calories and carbs of a potato, yet it’s rich in filling fiber. It’s a prebiotic, which helps stimulate the growth of ‘good’ bacteria in the gut, and jicama also contains potassium, a nutrient 97 percent of us don’t get enough of, as well as vitamin C. Jicama “chips” are on the rise as the next kale chip, as are jicama fries. Jicama can also be eaten raw in a salad or by itself (it’s sweet like an apple) or she turns jicama sticks into fries as a super side dish.
—Lindsey Pine MS, RDN, CSSD, CLT, owner of Tastybalancenutrition.com
—Natalie Rizzo, MS, RD of Nutrition à la Natalie

The post These 5 Foods Are the Next Big Health Superstars appeared first on Sonima.

For the next seven years, Valpone would receive a long list of other false diagnoses and incorrect medical treatments that seem to make her mysterious condition worse. Along the way, she was called many names (from hypochondriac to anorexic to bulimic), quit her corporate job, went on disability, turned her small Manhattan apartment into a makeshift medical center, and contracted a near-fatal bacterial infection called C. difficile colitis during one of her many hospital visits. At age 28, Valpone was given 24 hours to live.

“After surviving C. difficile colitis, I decided I was done with Western medicine. It kept making me so sick,” says Valpone, who was already in the process of getting her integrative nutrition degree at the Institute for Integrative Nutrition, which, at the time, was affiliated with Columbia University. That’s when she decided to open up to her readers on TheHealthyApple.com—then her year-old recipe blog—about her health struggles and was surprised by the outpour of confessions from those who faced similar issues.

With the support of this newfound community, Valpone became more determined to heal herself. She read as many medical books as possible, completed her nutrition degree, spent hours in the kitchen inventing recipes she could stomach, and began working with forward-thinking doctors in functional medicine. The right diagnoses started to come together piecemeal. By age 29, she could confirm that she had the following: Lyme disease, hypothyroidism, polycystic ovarian syndrome, adrenal fatigue, leaky gut, candida, mold and heavy metal toxicity, fibromyalgia and Epstein-Barr virus. Today, at age 33, Valpone has a clean bill of health.

“My blood work is perfect,” says Valpone, who shares more than 200 recipes that helped her get healthy in her book Eating Clean: The 21- Day Plan to Detox, Fight Inflammation, and Reset Your Body. “You have to take charge of your own health. No one is going to cure you. You need to find the right team of doctors and do the work,” she says. You don’t need to have any health issues to benefit from this book. If you’re looking to clean up your diet, these four recipes are a good (and tasty) start.

1. Golden Bell Pepper Soup

When I contracted C. difficile colitis, I could barely digest anything. This recipe helped keep me alive the year that I lived eating out of a blender and food processor because I couldn’t consume whole foods. I was in love with the creaminess of sweet potatoes and enjoyed pureeing them in a food processor for a snack. Soon I realized I could add vegetable broth and red, orange, or yellow bell peppers to create a naturally sweet soup that was full of antioxidants and fiber.

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Ingredients

¼ cup extra-virgin olive oil
½ small onion, diced
2 medium carrots, peeled and diced
1 celery stalk, diced
Sea salt and freshly ground black pepper, to taste
8 yellow, red and/or orange bell peppers, chopped
1 large sweet potato, peeled and chopped
4 cups low-sodium vegetable broth
3 teaspoon finely chopped fresh marjoram
1 recipe gluten-free herbed croutons, for garnish
Sliced avocado, for garnish (optional)
Finely chopped fresh cilantro, for garnish (optional)
Sriracha sauce, for garnish (optional)

Directions

1. In a large pot, heat the oil over medium heat.
2. Add the onion, carrot, celery, and a pinch of salt and black pepper. Cook until the vegetables are tender, about 4 minutes.
3. Add the bell peppers and cook until soft, about 6 minutes.
4. Add the sweet potatoes and broth. Season with salt and black pepper, cover the pot, and bring to a boil.
5. Lower the heat and add the marjoram. Simmer until the vegetables are tender, about 20 minutes.
6. Let the soup cool slightly, and then, in batches, transfer to a blender and puree until smooth. If needed, thin the soup with water.
7. Adjust the seasoning with salt and black pepper if necessary. Return the soup to the pot to keep warm until serving. Serve garnished with the herbed croutons and, if desired, the avocado and cilantro on top and Sriracha sauce on the side.

Yield

Makes 6 to 8 servings

2. Sunrise Nori Wraps with Spicy Tahini Drizzle

When I had no energy to cook, I ate a lot of simple dips and spreads made from nuts and seeds, which you will see throughout my book. When tahini entered my life, I fell in love with the savory and creamy consistency that could be added to any dip, spread, salad, dessert and, in this case, wraps. This easy recipe is full of healthy fats and other nutrients, like protein and calcium found in tahini, which is made from sesame seeds. Also, for many years, I couldn’t digest heavy foods. This dish got me back to eating raw vegetables after way too long not being able to digest them.

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Ingredients

4 nori seaweed sheets
¼ small head red cabbage, very thinly sliced (use a food processor, if possible)
1 large carrot, peeled and julienned
1 small yellow summer squash, julienned
1 small cucumber, julienned
1 large ripe avocado, pitted, peeled, and sliced

Spicy Tahini Drizzle

2 tablespoons freshly squeezed lemon juice
1 ¼ tablespoons chickpea miso paste
1 tablespoon raw tahini
2 medjool dates, pitted
1 garlic clove, minced
¼ teaspoon crushed red pepper flakes
Water, as needed to thin the drizzle

Directions

1. Place the nori sheets on a flat surface.
2. Divide the cabbage, carrot, squash, cucumber, and avocado among the sheets.
3. To make the tahini, combine all of the ingredients except the water in a blender. Blend, adding water 1 teaspoon at a time as you go until the mixture becomes a thin sauce.
4. Top each pile of vegetables with a heaping tablespoon of the Spicy Tahini Drizzle, then roll up the nori sheets into a tube shape.

Yield

Makes 4 servings

3. Basil and Mint Squash Noodles

I love making this one for my clients to help get them off inflammatory white pasta. It’s also a great introduction to the joy of simplistic flavor. Mint and basil really helped me cut sugar from my life. I used to be addicted to flavored drinks and thought that I couldn’t live without them. Now I’ve trained my taste buds to love lemon and water with fresh herbs. Once you start to identify chemicals and sugars in certain foods and detox them from your life, you can begin to train our palate to really taste and savor the flavors of real food. I added chopped raw walnuts for an extra anti-inflammatory boost and to bulk up this recipe to take it from a side to a main dish.

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Ingredients

3 large yellow summer squash, cut into thin strands with a vegetable peeler or spiral slicer (spiralizer) or julienned
1 large celery stalk, thinly sliced
1 tablespoon finely chopped fresh basil
2 teaspoons extra-virgin olive oil
2 teaspoons freshly squeezed lemon juice
1 teaspoon finely chopped fresh mint
1⁄2 teaspoon freshly grated lemon zest
1⁄4 teaspoon ground cumin
Pinch crushed red pepper flakes
Sea salt and freshly ground black pepper, to taste

Directions

In a large bowl, combine all the ingredients, toss to coat, and serve.

Yield

Makes 2 servings

4. Magical Peach Arugula Salad

Experimenting in my kitchen with fruits and vegetables makes my heart sing. I can whip up a salad and an amazing dressing in under 10 minutes—and I often do. For this dish, I wanted to create a beautiful lunch or summer side salad that serves a big group. I also wanted to show people that you can entertain guests while eating healthy, anti-inflammatory, whole foods that are nourishing.

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Ingredients

10 cups arugula
5 medium ripe peaches, pitted and diced
2 yellow or orange bell peppers, diced
1/3 cup finely chopped raw walnuts
2 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoon freshly squeezed lemon juice
¼ teaspoon freshly grated lemon zest
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper

Directions

1. In a large bowl, combine the arugula, peaches, bell peppers, and walnuts.
2. In a small bowl, whisk together the oil, vinegar, lemon juice, lemon zest, salt, and pepper.
3. Drizzle the dressing over the arugula mixture, toss, and serve.

Yield

Makes 6 to 8 servings

Learn more about  Valpone’s favorite foods at eatclean.nowfoods.com.

Photos by Lauren Volo

The post 4 Clean-Eating Recipes to Reset Your Body appeared first on Sonima.

Photo by Matthew Aron Roth

The post Middle Eastern Herbed Chicken Wraps appeared first on Sonima.

In this video, join Sonima chef Andy Clay and his daughters, in assembling the perfect quesadilla. In just a few simple steps, Clay explains his tricks of the trade, and has his little helper chefs share some of their favorite healthy meals. All you need is a pan, oil or butter, a tortilla, cheese, and any protein of your choice.

Related: Healthy Breakfast Recipes for Kids

Photo by Ben Gately

The post How to Make Quesadillas Kids Will Love appeared first on Sonima.

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Feel free to personalize the recipe by adding your own touch of cheese, tofu, or any other flavors that will satisfy your palate.

Related: A Healthy Creamy Tomato Soup

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Photos by: Ben Gately

The post Spiced Curry Pumpkin Soup with Leeks appeared first on Sonima.

Don’t be so quick to dole out Tupperware containers full of your holiday leftovers to guests. Be sure to keep some key ingredients—like beef, turkey, chicken, sausages, roast beef, vegetables, and bread—for yourself so that you can take a stab at reinventing your fabulous meal. Here, Sonima chefs Andy Clay and Laurent Large share their cooking tips on how to make the ultimate holiday sandwiches, like a savory stuffing and ham baguette or pimento cheese with sausage, turkey, and pickles sandwich. If you’re looking to go light and carb-free, whip up a yummy salad with leftover roasted vegetables and a homemade vinaigrette.

Related: Asian-Style Leftover Turkey Wraps

The post 5 New Meal Ideas for Your Holiday Leftovers appeared first on Sonima.

Here, they shared the must-have fruits and vegetables, proteins, grains, dairy and eggs, canned foods, snacks, pantry items, and frozen foods (in no particular order) that make up their nutritious, vibrant, and flavorful diets. Find out why these 50 superfoods made the cut then add them to your own grocery list. Tell us in the comments or tweet us at @LiveSonima which are your favorites or what you think we missed.

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Click here to get a printable version of the shopping list above. Read on for more detail about why these foods made the list.

FRUITS & VEGETABLES

Lacinato Kale

“I love cooking this black kale into my grain salads and Caesar salads. I also love using lacinato kale as the base for my kale-pesto recipe, tossing it into zucchini noodles or spreading it on to flatbread or pizza in place of boring old sauce. Lacinato kale also makes for a nutrient-packed addition to green smoothies, naturally adding vitamins A, C, and K to any drink.” – Candice Kumai, chef, author of Clean Green Eats

Baby Spinach

“It’s one of our favorite veggies and it’s so easy to add to any meal. It’s mild enough to blend in smoothies without even noticing it’s there and perfect to throw in omelets in the morning. I also like to use in a salad or stack a sandwich at lunchtime. And it’s easy to toss into tomato sauce, stir-fries, soup, casseroles, or on pizza at dinner. It’s packed with folic acid to fight heart disease and cancer; vitamin C to boost immunity; fiber to fight constipation; potent antioxidants to fight cancer; and lutein and carotenes for eye health.” – The Nutrition Twins, Lyssie Lakatos, R.D., and Tammy Lakatos Shames, R.D., authors of The Veggie Cure

Cauliflower

“The cauliflower craze isn’t going away anytime soon, and for good reason: you can make such a huge variety of naughty foods into nice ones using this versatile veggie. A great example is cauliflower pizza, which replaces the normally nutrient-void bread crust with one made from ground cauliflower. The result is deliciously crispy yet succulent, and a fantastic option for those looking to cut calories and carbs, while gaining extra nutrients at the same time. I also like to use cooked ground cauliflower as a replacement for rice, and pureed cauliflower as a sneaky substitute for cream in savory recipes.” – Julie Morris, a natural foods chef and New York Times best-selling cookbook author

Avocados

“Avocados provide fats with benefits. Swapping in a sliced avocado instead of mayo on your sandwich or mashed avocado instead of butter in baked goods (do a one-to-one equal swap of butter for avocado) helps you reduce those unhealthy fats that are void of value. Avocados are heart healthy and may help lower LDL (bad) cholesterol. The greatest concentration of beneficial carotenoids in avocados is in the dark green fruit of the avocado closest to the peel.” – Bonnie Taub-Dix, R.D.N., author Read It Before You Eat It

Organic Lemons

“As a chef, acid is essential in cooking, and adds vibrancy to any dish. Many people only juice a lemon, but often forget about the zest, which adds an incredible freshness to any dish. Zest that beautiful lemon over some grilled meat, into a salad, yogurt, or onto of your fresh fruit dessert for an extra special touch.” – Chef Gabe Kennedy, recent winner of ABC’s primetime show “The Taste”

Sweet Potatoes

“We love sweet potatoes because they are loaded with nutrients, are low glycemic, and unprocessed. Our favorite way to eat them is cubed or cut into fries and topped with coconut oil and cinnamon. They are a must on our grocery list because they go great with everything and give us the energy we need to complete our workouts.” – Whitney and Scott, bloggers, HeAndSheEatClean

Bananas

“Unlike almost all other fruits, bananas can be found at an affordable price all year round. (The average national price is $0.60 a pound!) It’s a versatile fruit. I like to slice it on oatmeal, mix it into a smoothie, bake it into bread or freeze a bunch then blend them to create a frozen treat that tastes like ice cream.” – Nicole Handler, blogger, FitfulFocus

Apples

“I always have apples in my fridge. Everyone in my family loves them, they keep well, and they are a favorite snack and breakfast addition. They are also a source of fiber, healthy phytonutrients, as well as being satisfying and versatile.” – Kitty Broihier, R.D.

Strawberries

“I love using local strawberries from Oregon. While the ones I use are on the smaller side, but these bright little berries are so sweet and flavorful! I love caramelizing some pine nuts in a little sugar, and tossing that and the berries with balsamic vinegar over vanilla bean ice cream. I also like adding them to salads or just eating a handful plain.” – Kyra Bussanich, gluten-free baker at Kyra’s Bake Shop in Lake Oswego, Oregon

Medjool Dates

“Did you know these are actually considered a fresh fruit? They’re naturally sweet, so I love having a couple after dinner as a healthy dessert. I’ll either eat dates alone or spread nut butter on them. They’re great to use in no-bake treats too!” – Tina Haupert, blogger, CarrotsNCake

PROTEIN

Tofu

“Extra-firm tofu contains all nine essential amino acids, making it a great plant-based protein choice. It’s perfect for stir-fries, kebabs, and egg-free egg salad. Or simply season and grill it.” – Lisa Stollman, R.D.N.

Did you know? Popular belief is that soy consumption may be linked to cancer, however science says that a soy diet may actually help reduce the risk of cancer in both men and women.

Beef (Lean or Grass-fed)

“I used to avoid all red meat like the plague. When I got to college, I became severely iron-deficient because of my overly restrictive diet. Now I eat lean cuts of beef that are a great source of protein and other very important nutrients, such as zinc. An easy way to spot lean cuts of beef is to look for ‘round’ or ‘loin’ on the package. Sirloin, eye of round, and tenderloin are all lean cuts. ” – Sarah James-Bedwell, R.D.

Turkey Breast

“Turkey is an untapped resource. Except for a lunchtime turkey sandwich, turkey is often typecast for Thanksgiving and other holiday dinners. Don’t forget about boneless turkey breasts throughout the year! This lean, relatively inexpensive poultry has 26 grams of protein for a 3-ounce serving. Turkey also supplies all B vitamins, plus folate, biotin, and choline. I like to use it on the grill, add it to stews, or just swap it in anywhere you might otherwise use chicken.” – Bonnie Taub-Dix, R.D.

Boneless Skinless Chicken Breast

“Chicken is my go-to. It’s high in protein, low in fat and extremely versatile. I purchase boneless, skinless breasts and either boil and shred them for salads, chop them into tenders for healthy chicken Alfredo, bake them or throw them in the crockpot. No matter what, I know I’ll have a delicious, healthy dish in a matter of minutes.” – Nicole Handler, blogger, FitfulFocus

GRAINS

 Quinoa

“Quinoa is a tasty, whole grain that is high in protein and fiber. You can add sautéed chopped vegetables and enjoy as a vegetarian main dish or turn it into a cold salad for lunch. It’s also delicious when cooked with chopped apples and cinnamon and enjoyed hot for breakfast. There’s so much you can do with quinoa!” – Lisa Stollman, R.D.

Farro

“Farro is one of the oldest cultivated grains on our planet. It’s making a comeback as one of the ancient whole grains being rediscovered by chefs and health-conscious consumers around the world. It’s a great source of vitamins and nutrients, as well as protein and fiber and I love it because it’s so easy to cook. I’m currently using organic Italian pearled farro.” – Kate Mulling, co-founder, Thrive Market, an online shopping club for natural and organic products

Oat Groats

“Oat groats are the unprocessed version of oatmeal, the hulled kernels of the grain which contain more fiber and minerals. You can find oat groats in the bulk section at markets such as Whole Foods or purchase them online. If you can’t find whole oat groats you can substitute steel-cut oats, which are groats that have been sliced to expedite cooking. While oatmeal is largely recognized as a breakfast food, the groats have a wider variety of uses. For best absorption of the beneficial fiber, vitamins, and minerals, soak the oat groats overnight and then cook then in a slow cooker until they resemble brown rice. Keep the cooked groats in the fridge. I like to turn them into apple cinnamon whole grain oat bowls for breakfast or use them as the base of a green energy bowl any time of day. Get creative with oat groats by including them in a stir fry, adding them to wraps, or topping them with a curry.” – Chef Joy Houston, author, The Delicious Revolution

DAIRY AND EGGS

Organic Free-range Eggs

“I like organic-free range eggs because I like knowing that I am supporting local farmers and that the eggs I’m eating are not coming from a commercial farm with abused chickens. Not to mention that these eggs are higher in omega-3 fatty acids and have more vitamins and minerals, like vitamins A, E and B-12, iron, and phosphorus.” – Marjorie Nolan Cohn, R.D., National Spokesperson, Academy of Nutrition & Dietetics

Kefir

“I love kefir because it’s rich in a diverse group of probiotics (12 probiotic cultures) and each cup provides 11 grams of protein.” – Molly Morgan, R.D., author of Drink Your Way to Gut Health

Unsweetened Almond Milk

“I hated milk as a kid. Had it been this dreamy creamy beverage instead, there would never have been an issue! Low in calories, no sugar, and easy on digestion (and the environment), almond milk can be used just like cow’s milk in any application you can imagine. I especially like it in smoothies.” – Julie Morris, a natural foods chef and New York Times best-selling cookbook author

Aged Cheddar

“I am severely lactose-intolerant. For the longest time, I stayed away from dairy completely. However, not all dairy is off limits to the lactose-limited. Lactose is a sugar and the more sugar in a dairy product, the higher its lactose content. I started reading labels and discovered that hard, aged cheeses, like cheddar, are lower in lactose and might work for my digestive system. I love this as a snack, especially when paired with some pepperoni or grapes, or it can be shredded and added to dishes.” – Nicole Handler, blogger, FitfulFocus

Yogurt

“Icelandic-style yogurt has high amount of protein so I am satiated. I love this for breakfast when I am in a rush.” – Lisa Cain, founder of Snack-Girl, author of Snack Girl to Rescue!

Low-fat Cottage Cheese

“I love that you get 13 grams of protein for about only 90 calories in a half-cup serving. I look for brands that have no artificial ingredients or preservatives so I feel good about serving it to my whole family.”– Erin Palinski-Wade, R.D., author of Belly Fat Diet For Dummies

Organic Cheese Sticks

“I use these for snacks. I love because I can grab and go. I avoid the fat-free ones because they aren’t filling enough for me. I’d rather have the fat so I can actually curb my hunger. I buy the organic.” – Marjorie Nolan Cohn, R.D., National Spokesperson, Academy of Nutrition & Dietetics

Sheep’s Milk Ricotta

“I like Ancient Heritage Dairy Rosa Cheese, a mildly sweet sheep’s milk ricotta from a local company that I really admire. I have a lot of friends who don’t tolerate cow milk dairy, so this is a great substitute. It’s creamy and absolutely delicious with very little of the pungency that is often associated with sheep’s milk. I stir a couple tablespoons into my pasta sauce, or stir some salt and fresh garlic into the ricotta and spread it on toast or rice crackers, and then top it off with either avocado or olive tapenade. I also like adding chives, garlic, salt, and black pepper to it and use as a dip for crackers as well.” – Kyra Bussanich, gluten-free baker at Kyra’s Bake Shop in Lake Oswego, Oregon

CANNED FOODS

Canned Peaches

“I’m a fan of Del Monte Canned Peaches with no sugar added. I like that you can have a summer fruit over yogurt or simply on their own for dessert in the winter. These are great when I run out of fresh fruit and can’t make it to the store.” – Lisa Cain, founder of Snack-Girl, author of Snack Girl to Rescue!

Canned Tomatoes

“I love Pastene San Marzano Tomatoes, grown in the San Marzano region of Italy. I use a couple of cans when I make meatless chili, or Sunday pasta sauce—adding red wine, herbs, a few sautéed veggies, and then simmering on the stove all day long produces the most flavorful sauce!” – Kyra Bussanich, gluten-free baker at Kyra’s Bake Shop in Lake Oswego, Oregon

Canned Wild Caught Tuna

“We love wild caught tuna that’s packed in cans with no added water or oil. It’s actually really good straight out of the can but also delicious warmed up in a skillet or topped with mustard. This is a must on our grocery list because it’s easy to take when traveling and a great break from chicken while at home.” – Whitney and Scott, bloggers, HeAndSheEatClean

Canned Pumpkin Puree

“Now that fall is in the air, we’re all obsessed with pumpkin again, but you can snag canned pumpkin any time of year. Don’t be fooled by the aluminum packaging. This stuff packs a serious nutritional punch. One ounce of Libby’s 100% All-Natural Pure Pumpkin has 50 calories per serving, 0.5 g fat, 1 g protein, 5 g sugar, and 200% of your daily-recommended amount of vitamin A. I like to start with this all-natural version and then add in cinnamon and nutmeg for something that will taste just like the filling of a pumpkin pie (without all the sugar that’s in the “pumpkin pie mix” cans). Then I add it to smoothies, oatmeal, or make your own easy pumpkin butter.” – Nicole Handler, blogger, FitfulFocus

Canned Organic Garbanzo Beans

“There is a lot of hummus making (and eating) in my household, so having several cans of garbanzo beans (chickpeas) on standby is a must. When using pre-cooked items like this, I prefer using organic varieties without salt so I have more control over my flavors.” – Julie Morris, a natural foods chef and New York Times best-selling cookbook author

Canned Low-sodium Pinto Beans

“I love pinto beans since they’re a good source of iron, fiber, and resistant starch. Soaking them can be a bit time-consuming, so I keep a canned option in my pantry at all times; it’s perfect for those last-minute bean recipes.” – Erin Palinski-Wade, R.D., author of Belly Fat Diet For Dummies

Canned Organic Black Beans

“I literally open and eat them! I use beans as a protein source in vegetarian meals or as starch source in meals that have animal protein. Beans are high in fiber, and B vitamins they are super nutritious. I buy low-sodium usually but if I can’t, I always rinse the beans which removes most of the sodium anyway.” – Marjorie Nolan Cohn, R.D., National Spokesperson, Academy of Nutrition & Dietetics

Canned Low-sodium Tomato Sauce

“It’s such an easy, fast, and delicious way to add a finishing touch to a meal. We use it to top chicken, fish, whole-wheat pasta, spaghetti squash, baked potatoes, and turkey meatballs. We’ll use the sauce to make low-fat veggie pita pizza, as a base for soup and ratatouille, too. We often add a little basil, oregano, hot pepper, Parmesan cheese, or other spices for more flavor. Canned tomato sauce has more beta carotene than fresh tomatoes as well as four times the powerful antioxidant lycopene which helps to protect the skin against sunburn and sun-induced skin aging. Lycopene also protect cells from damage and fight against diseases, like heart disease and cancer. “ – The Nutrition Twins, Lyssie Lakatos, R.D., and Tammy Lakatos Shames, R.D., authors of The Veggie Cure

Canned Coconut Milk

“I’m in love with coconut milk. It’s a fantastic replacement for heavy cream in pies, puddings, milkshakes, etc.” – Katie Higgins, blogger, ChocolateCoveredKatie

SNACKS

Organic Popcorn

“Popcorn is a go-to guilt-free snack for me, and it’s easy to make at home, too. An air popcorn machine is ideal (no oil needed/less calories!), but even without one, you can easily toss a handful of popcorn kernels with a touch of oil into a big heavy bottomed pot on the stove, and have fresh popcorn in minutes. And then there’s the endless seasoning options: From just a little crumbled Nori (dried seaweed) to something more decadent like truffle oil and sea salt. One caveat: Always buy organic corn to avoid GMO’s.” – Julie Morris, a natural foods chef and New York Times best-selling cookbook author

Hummus

“I love roasting garlic and making my own hummus with chickpeas and tahini—it’s easy to make and tastes fresher than the store bought varieties. The garbanzo beans are a good source of fiber, folate, B9, protein, and magnesium.” – Kate Mulling, co-founder, Thrive Market, an online shopping club for natural and organic products

Dark Chocolate Bars

“When shopping for dark chocolate, go for 85% or darker. The higher the cacao percentage, the more antioxidant-rich flavonoids it contains that are good for your heart! I’ll break off pieces to eat plain or use them in recipes. ” – Katie Higgins, blogger, ChocolateCoveredKatie

Dried Fruit

“I think that dried fruit doesn’t get the love it deserves. It suffers from an image problem, I guess, but it’s still got much of the same nutrients as the fresh stuff, and it’s super tasty, too. I love all kinds dried fruits, from apricots to unsweetened cranberries to prunes. I make sure to control the portion size carefully (2 to 3 prunes or apricots per day, that’s it!) to keep calories in check. I also use dried fruit in salads, baked goods, granola, homemade trail mix, on top of yogurt and sometimes in savory dishes like grain-based sides or in a sauce for roasted meat and poultry.” – Kitty Broihier, R.D.

PANTRY ITEMS

Organic Virgin Coconut Oil

“Sweet or savory, coconut oil is the perfect healthy fat that provides clean, slow burning energy. I put it in my morning smoothies or oatmeal, but my favorite is to use it to fry my eggs for a guilt-free breakfast with a delicious nutty taste. Try it as a substitution for any other traditional fat.” – Chef Gabe Kennedy, recent winner of ABC’s primetime show “The Taste”

Sea Salt

“Table salt is generally harvested from mines and requires massive processing, which strips it of its natural minerals and adds unhealthy flowing agents to keep it from clumping. Sea salt offers salt made from evaporated seawater, which leaves the trace minerals intact. Herbamare is an organic seasoning salt product that is combined with flavorful veggies and greens such as celery, leeks, onion, chives, parsley, lovage, garlic, marjoram, rosemary, thyme, and kelp. It is a tasty and healthy alternative to spice mixtures that often hide gluten or MSG.” – Chef Joy Houston, author of The Delicious Revolution

Local Honey

“I use honey all the time. It is my go-to when I am looking for a touch of sweetness that isn’t overwhelming. It is perfect for dressings, glazes, sauces, or just as it is. Make sure you buy real honey. I prefer a local honey so I can support my neighborhood bees. Honey may also help suppress a cough and is naturally loaded with antioxidants.” – Chef Gabe Kennedy, recent winner of ABC’s primetime show “The Taste”

Dijon Mustard

“I like a Dijon mustard that balances heat and acidity. Sir Kensington’s Dijon Mustard is made from organic white vinegar and number one grade mustard seed. The density of flavor is mellowed with a splash of Chablis wine. I find it perfectly tangy and think it goes with just about everything. It’s also great in salad dressings and marinades.” – Kate Mulling, co-founder, Thrive Market, an online shopping club for natural and organic products

Hemp Seeds

“Hemp seeds are an easily-digestible, complete protein with all the essential amino acids, plus have the added bonuses of containing omega 3’s, fiber, vitamin E, and minerals like iron. I sprinkle hemp seeds on everything, from soups and stews to salads and roasted vegetables. I can’t get enough of their nutty flavor and soft chew.” – Julie Morris, a natural foods chef and New York Times best-selling cookbook author

Almond Butter

“I like Barney Butter Almond Butter because it’s made in a dedicated facility that guarantees it’s truly free of peanut particles and contaminants, making it perfect for peanut-free environments like schools. I always have a jar or two of this in my pantry and eat it with apples or celery for a little protein between meals.” – Kate Mulling, co-founder, Thrive Market, an online shopping club for natural and organic products

FROZEN

Frozen Organic Blueberries

“Frozen berries are often less expensive than the fresh variety and contain all the same great nutrients. Plus, they last so much longer in this form! I love using antioxidant-rich frozen blueberries in my superfood smoothies, or letting them thaw and pureeing them into sweet sauces and salad dressings.” – Julie Morris, a natural foods chef and New York Times best-selling cookbook author

Frozen Edamame

“I love having frozen edamame stocked up in my freezer. I add shelled frozen edamame to a lemon-edamame barley bowl recipe for a serving of plant-based protein in my dish. Edamame is a good source of protein, vitamin K, and other vitamins and minerals.”– Candice Kumai, chef, author of Clean Green Eats

Frozen Organic Potatoes

“I like to use organic frozen potatoes because they’re great for a quick addition to dinner and our kids feel like they’re having a French fry ‘treat.’ I look for a simple ingredient list in a frozen potato product: organic potatoes, sunflower oil, and sea salt.”– Molly Morgan, R.D., author of Drink Your Way to Gut Health

Frozen Veggies

“I load up frozen veggie bags when they are on sale. I throw a whole bag in my lunch (it keeps my food cold) and I make myself a lunch with it, I’m not big on sandwiches and prefer leftovers for lunch so this is a great way to easily assemble a hot meal with my protein or starch from the night before.” – Marjorie Nolan Cohn, R.D., National Spokesperson, Academy of Nutrition & Dietetics

Frozen Broccoli

“It’s the easiest way to boost nutrients and fiber, and we don’t have to worry about it going bad. Even if we order in—anything from Chinese food to Italian food—we defrost frozen broccoli and mix it right into the meal. We’re able to fill up on more veggies and less of the rest of the meal, so it helps to keep calories in check as well. It’s also great to toss on salads and in soups, casseroles and stir-fries, or simply have steamed at the side of any meal. Broccoli helps to lower cholesterol, is packed with powerful phytonutrients that fight inflammation and chronic diseases, including breast cancer.” – The Nutrition Twins, Lyssie Lakatos, R.D., and Tammy Lakatos Shames, R.D., authors of The Veggie Cure

Frozen Salmon

“It’s a terrific source of omega-3 fatty acids and lean protein. In addition, it’s such a versatile option that can be enjoyed on everything from salads to wraps to main courses. I typically like wild caught and vacuumed sealed salmon in individual portions, which are perfect for times you only want to prepare one portion at a time.”– Erin Palinski-Wade, R.D., author of Belly Fat Diet For Dummies

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