Sonimahealthy snacks – Sonima

32 Meal and Snack Recipes for Clean Eating

Brittany Risher Englert — Sun, 06 Jan 2019 13:00:33 +0000

If you’re looking for some clean eating inspiration to jumpstart your healthy efforts, consider these 32 recipes your cookbook for well-being. Each breakfast, lunch, dinner, and snack includes some of the 8 superfoods recommended by Sonima’s nutrition contributor Amie Valpone: leafy greens, beans or legumes, nuts and seeds, gluten-free whole grains, fresh herbs, berries, avocado, and citrus. From pumpkin tortilla soup to five-ingredient peanut butter granola to green falafel bowls, these dishes are full of color, flavor, and nutrients to help you feel your best.

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.

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!

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.

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.

The Creamiest Avocado Aioli Sauce

Amie Valpone — Mon, 20 Aug 2018 12:00:16 +0000

I don’t know about you, but I enjoy a meal most when served with a creamy condiment dolloped on top. It gets a little tricky when you’re dairy-free. To satisfy my craving, I created this thick, velvety sauce to drizzle over roasted sweet potato fries at a recent BBQ and it was absolutely delicious. When the sweet potatoes were long gone, my guests used up the remainder of this smooth sauce to dip their BBQ chicken and fluffy quinoa. You’ll love the versatility of this amazing aioli!

I suggest using very ripe avocados—the riper, the creamier the sauce. The lemon zest adds a nice touch of natural sweetness, so feel free to add more zest for more flavor.

The post The Creamiest Avocado Aioli Sauce appeared first on Sonima.

Grain-Free Lemon Almond Crackers

Amie Valpone — Mon, 26 Mar 2018 12:00:49 +0000

Grain-free crackers are my favorite snack. I first made a handful of them in my cookbook, Eating Clean, and am still creating more because they’re so delicious and easy to make. I use almond flour because nut flours are high in protein and nutrients, including healthy fats to help balance out your blood sugar. I also add ground flaxseeds, which are high in fiber and wonderful for keeping your bowels regular. (Fun fact: Did you know your body’s alignment plays a surprising role in digestion, too? Learn more about how this works.) Be sure to use ground flaxseeds as whole flaxseeds will not work for these crackers.

The best part of this recipe? The lemon zest! When I had to cut out gluten, dairy, soy, sugar and other inflammatory ingredients 10 years ago for health reasons, I started adding freshly squeezed lemon juice and lemon zest to all my recipes for natural sweetness, and it did the trick. The lemon zest in this recipe is what gives these crackers a boost of flavor and will keep your tastebuds asking for more and more.

Photography by Amie Valpone

The post Grain-Free Lemon Almond Crackers appeared first on Sonima.

Reset Your Body with this Easy 5-Day Eating Plan

Dr. Janet Zand — Wed, 18 Jan 2017 13:00:41 +0000

Every January, many people attempt a “detox” or “cleanse” to lose the holiday weight or just kick off the year with healthy habits. These fad diet plans, however, tend to be a bit inundating. Drinking only juice, for example, requires extreme self-discipline. And even after you’ve completed a grueling detox program, those days of deprivation may cause you to boomerang right back into eating processed, packaged, bad-for-you foods. New research published in Medicine & Science in Sports & Exercise found that low-calorie diets may lead to binge-eating, which is not the way to lose those extra pounds.

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.

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.

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.

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!).

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.

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.

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.

6 Vegan Cheeses So Good You Won’t Miss the Real Thing

Brittany Risher Englert — Mon, 21 Nov 2016 13:00:27 +0000

Ask any vegan, and they’ll tell you: A common reaction people have to their diet is, “How do you do it? I could never give up cheese!” We’re all cutting back on meat in favor of eating more plants. And more people are shifting away from cow’s milk in favor of alternatives made from almonds, cashews, coconuts, and other non-dairy sources. But a life without classic cheddar or creamy camembert seems like blasphemy. However, this may soon change, too.

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.

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.

These 5 Foods Are the Next Big Health Superstars

Bonnie Taub-Dix — Fri, 02 Sep 2016 18:00:20 +0000

Today’s hottest health foods are everywhere—think about the last time you sat down at a restaurant and didn’t see kale somewhere on the menu—but just a few years ago it would have been hard to imagine people lining up for the crunchy green roughage. What’s responsible for the shift? It’s not that trendy superfoods like quinoa and cauliflower were anything new when they exploded onto the food scene in recent years, but perhaps it took the right alchemy of popular taste, inventive preparations by notable chefs, and social media stardom to ensure these foods had their avocado toast moments.

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

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

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

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

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

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.

8 Wild Foods That Are Healthier Than Conventional

Amy Gorin — Thu, 25 Aug 2016 18:00:04 +0000

While you may be still mulling over whether or not to buy organic, we’ve got a new food category for you to consider: wild. Many wild foods are foraged from well, the wild. And some are farmed.

For those who are unfamiliar, wild farming is a method of cultivating and harvesting indigenous plant life. It’s how wild blueberries, for example, are grown. “Wild blueberries grew where nothing else really wanted to grow—and our farmers moved to the plant, rather than the plant moving to the farmers,” says Mike Collins, spokesperson for the Wild Blueberry Association of North America. “We’re mother nature’s helpers. We clear the trees around our fields so the plants can spread through their complex underground root system.”

These wild foods are gaining popularity in the United States. They’re grown in locations where they happened to simply land, so tend to be resistant to most diseases and pests and thus are traditionally grown free of pesticides, herbicides, and other pollutants.

Besides being better for our planet, wild fruits and vegetables offer more nutrition—with an intense and fuller flavor—versus conventionally grown produce. “We modern humans are rediscovering ancient foods,” says Dina Falconi, author of Foraging & Feasting: A Field Guide and Wild Cookbook. “Wild foods generally contain greater amounts of vitamins and minerals, antioxidants, and other health-promoting chemical constituents such as essential oils.” Because wild foods haven’t been bred to create a uniform crop, they tend to be packed with more nutrition and flavor.

These wild foods are collected by foragers or harvested by wild farmers. To confuse matters, most of the time wild foods are simply wild. But they can also be organic, depending on how the farmer chooses to farm his land—both organic wild rice and organic wild blueberries, for example, are available. If you’re comparing straight wild to straight organic, both are very good for you, but wild foods may pack more flavor and nutrition than organic.

Some of these wild foods (for instance, wild rice from Lundberg and wild blueberries from Wyman’s of Maine) are sold at your local supermarket or natural grocer—and others you’ll need to pick up from a local farmer’s market or trusted forager. When not shopping at a grocery store, it’s extremely important to purchase from an experienced and conscientious source “so you know you have the right species that has been harvested at the right time of growth and that the foraging is done with ecosystem health in mind,” says Falconi. She suggests getting to know your food purveyor or vendor to understand that the food was gathered in a way that doesn’t hurt a plant population during foraging, is harvested at the right time of growth, and that (most importantly, especially with mushrooms!) you’re offered the right species. Now, expand your palate by giving these wild foods a go.

WILD RASPBERRIES

A cup of wild raspberries offers up to 44 percent of a woman’s daily need for satiating fiber, whereas the same amount of traditional berries contains up to 36 percent. Wild raspberries also contain a little extra immunity-helping vitamin C and bone-benefitting calcium.

Eat it: Wild raspberries come in many colors, including red and black. The black variety has a mildly sweet taste that’s tangy and rich versus the sweeter and less robust conventionally grown ones, Falconi says.

WILD RICE

Providing a plethora of minerals, wild rice contains 83 percent more immunity-boosting zinc than brown rice. It also provides 44 percent more protein with 6.5 grams per cup of cooked rice. Additionally, wild rice offers at least 2.6 times more cholesterol-lowering phytosterols than brown rice, reveals a study in Nutrition Reviews.

Eat it: Wild rice is native to North America and grown across the U.S. It’s expensive to grow (and buy) and thus is often mixed with white or brown rice. Dry wild rice keeps well in an airtight container because it’s low in fat and unlikely to go rancid.

WILD BLUEBERRIES

These blue gems are potent little pellets of antioxidants. Researchers from University of Alaska found that wild blueberries have more than double the antioxidants than conventional blueberries and more antioxidants than strawberries, plums, or raspberries, per a study in the International Journal of Circumpolar Health. A regular diet of antioxidants may help lower the risk of cardiovascular disease and cancer.

Eat it: Since wild blueberries are only available fresh in short supply in summer (mostly from Maine and Alaska), they’re sold frozen, canned, and as an ingredient in products such as juice year-round. While the University of Alaska study found that heat-processed foods, like as canned berries, containing wild blueberries had a third less antioxidants than the unprocessed variety, they still have more antioxidants than many other fruits.

WILD PLUMS

A cup of wild plums provides 12 percent of your daily need for blood-pressure-helping potassium—more than twice the amount in conventional plums. Wild plums also offer 40 percent of your daily need for eye-benefitting vitamin A—that’s almost 10 times the amount found in its conventional counterpart.

Eat it: Wild plums are available fresh in the summer and range in yellow-orange to purple in color and have a tart taste. Eat fresh or preserved in jams or jellies.

WILD MUSHROOMS

When wild mushrooms were studied in India, researchers found they have more nutrients than conventional shrooms: Nine ounces of wild mushrooms (about two to three cups) boasts up to 29 percent of your daily calcium need, up to 116 percent of your daily need for iron (important for transporting oxygen throughout the body), and up to 46 percent of your daily need for zinc, per a study in Food Chemistry. The same amount of white mushrooms contains up to 8 percent of your daily calcium need, up to 16 percent of your daily need for iron and zinc. Note, however, that the wild mushrooms have slightly less protein.

Eat it: Wild mushrooms have unique tastes and include lobster mushrooms, which have a mild lobster taste, and chicken of the woods, which “really does taste like chicken,” says Alan Muskat, a forager in Asheville, North Carolina. Other varieties include chanterelles, which faintly smell like apricots, and maitake mushrooms, with a nutty flavor.

WILD CRANBERRIES

This berry has about 75 percent more potassium, as well as more than four times the amount of iron, versus traditional cranberries. It also boasts more cholesterol-helping fiber, with 86 percent more, and close to three times as much calcium.

Eat it: Originally called “sassamanash” by the Native Americans (who used them medicinally and for food), wild cranberries are just as sour as conventional cranberries and are grown in regions ranging from the mountains of Georgia, Canada, and Minnesota.

WILD ONIONS

Containing high amounts of iron, this wild veggie also provides manganese, which can help control blood sugar levels, shows research by Russian scientists. While conventional onions supply manganese, they’re fairly low in iron.

Eat it: Wild onions are harvested in the fall and winter and can be used to replace chives in recipes. This onion is uncommon and can be difficult to identify, so it’s best to buy from a trusted forager.

WILD BLACKBERRIES

This wild fruit contains more than two times the anthocyanins than traditional blackberries, shows a study in The Journal of Agricultural and Food Chemistry.

Eat it: Typically tasting sweeter than conventional, wild blackberries were enjoyed by Native Americans for thousands of years—and still grow throughout the United States.

Photo by Hailey Wist

The post 8 Wild Foods That Are Healthier Than Conventional appeared first on Sonima.

The Important Nutrient Nobody Is Talking About

Amy Gorin — Wed, 08 Jun 2016 12:00:39 +0000

It’s bananas how little most people know about potassium—we affiliate this key mineral with the yellow fruit and that’s it. While salt is often in the spotlight for its effects on blood pressure and heart health, potassium is just as influential in regulating these crucial aspects of our biology.

“A salt-sensitive person will lower his or her blood pressure if he or she eats more potassium and/or less sodium,” says Jerry Yee, M.D., division head of nephrology at the Henry Ford Hospital in Detroit. “[These minerals] may be equally important, but society is concentrating on the sodium side right now. If too much dietary sodium is taken in, the blood pressure increases [for salt-sensitive people]. Salt sensitivity is greater in Asian populations and African Americans.”

Most potassium in the body is located within the cells. A small amount takes residence outside of those cells and is influenced by the potassium you get in foods, hormones such as insulin, and excretion from the kidneys. Eating foods rich in potassium may have a greater impact in regulating blood pressure when consumed with sodium. In a 2014 study published in the Clinical Journal of American Society of Nephrology, subjects with hypertension who increased their potassium intake and also ate a diet rich in salt saw a drop of 9.5 mmHg for systolic blood pressure (top number) and a decrease of 6.4 mmHg for diastolic blood pressure.

In addition to regulating blood pressure, potassium intake may also help improve exercise performance. Potassium is an electrolyte, which means it has the ability to break apart into charged molecules, resulting in the electrical surges that help power the body. Its role as an electrolyte is what helps it move into the interstitial space of the skeletal muscle during exercise. Potassium is the major charged molecule within the cells while sodium is the major one outside of the cells. The relationship between the two minerals is maintained by something called the sodium-potassium pump, occurring in all cells. The pump moves sodium out of the cell while simultaneously bringing potassium into the cell. When the body’s potassium levels are depleted, blood pressure increases.

“Populations that ingest more potassium-rich diets of fresh fruits and vegetables have, on average, lower blood pressures,” Yee says. “Some populations were almost devoid of hypertension, even among the elderly, until their diets were Westernized and saltier.” Getting enough potassium could lower incidence of high blood pressure in Americans by 17 percent—and increase life expectancy by more than five years, estimates the American Heart Association.

How much potassium do you need to stay healthy? The Institute of Medicine recommends taking in 4,700 milligrams of potassium daily. Of that amount, the average American only gets 3 percent per day. Here are some easy ways to up your daily intake of potassium. One thing to keep in mind: Eating more potassium doesn’t give you the green light to overdo it in on salt.

Food	Serving Size	Amount of Potassium
Apricots, dried	¼ cup, dried	378 mg
Avocado	half	487 mg
Banana	1, medium	422 mg
Clams	3 ounces, canned	534 mg
Coconut Water	1 cup	600 mg
Melon	1/8 honeydew, medium	365 mg
Milk	1 cup, nonfat	382 mg
Peaches	¼ cup, dried	398 mg
Sweet Potatoes	1 potato, baked	694 mg
Tomato sauce	½ cup	405 mg
Trout	3 ounces, cooked	375 mg
White Beans	½ cup, canned	595 mg
Yogurt	8 ounces container, plain, low-fat	531 mg

The post The Important Nutrient Nobody Is Talking About appeared first on Sonima.

8 Evening Snacks That Foster Better Sleep

Rosie Osmun — Tue, 10 Nov 2015 19:00:17 +0000

Most sleep advice suggests not eating dinner too close to bedtime, but what to do you if find your stomach growling when you hit the sheets? While a full meal can keep you up due to indigestion, an energy spike, and even by raising your core body temperature, a light snack may actually be a good thing.

We now know that certain nutrients support dozing off, and often, going to bed hungry can make it hard to get comfortable and fall asleep. If you do forage for late-night nibbles, there are a few things to keep in mind to ensure your snacking doesn’t cut into sleep.

1. Mind Your Macronutrients

Carbohydrates consumed in the hours before bed reduce the time needed to fall asleep according to one study, especially with high glycemic foods like white rice. In the study, the most impactful result was with carbs eaten four hours before bed but it was also shown that if carbs were eaten one hour prior to bedtime, there was still a modest improvement in sleep quality.

Another study found that high fat diets may negatively impact rest, while other research has shown that special diets in general (low- or high-calorie, high-fat, low-carb, and others) may be associated with worse sleep.

For a good late night snack, aim for a small serving of carbohydrates, possibly with a little protein to keep you sated, but skip excess fat and greasy foods.

2. Keep It Light

Large meals take energy to digest, and some experts suggest that big meals too close to bedtime could contribute to or worsen acid reflux. Eating dinner four to five hours before bed (by 7 p.m. if you sleep at 12 a.m., for example) is generally seen as best, as is not overeating late at night.

If you are planning a before-bed snack, aim to eat about an hour before sleep and keep portion size small. If you’re watching your weight, factor the snack into your overall energy intake. As an example, one cup of cooked rice, one-half cup of cereal, a handful of crackers or one piece of toast represent a snack-size serving between 100 and 200 calories.

3. Make It Mild

Spicy foods are best left for breakfast and lunch, not late dinners or evening snacks. Anecdotally, you might recall a time when spicy foods or peppers led to a little heartburn or indigestion, and anything that affects comfort can affect rest.

One study tested the theory on young men, finding that mustard and Tabasco sauce eaten at dinner resulted in reduced slow wave sleep and longer time needed to fall asleep. One interesting thing they observed was an elevation in body temperature during the first stage of sleep. It’s been established that a drop in temperature precedes drowsiness and that cooler temperatures result in better sleep, leading the researchers to suggest that capsaicin affects sleep via increased body temperature.

4. Choose Foods That Support Sleep

These eight snacks pair common ingredients that bring sleep-supporting nutrients without anything that might compromise your rest.

● Pretzels and Peanut Butter: Pretzels are a lower-calorie, high-glycemic carb that can satisfy hunger and most people find them easy on the stomach. Whole grain versions tend to pack a decent amount of fortified vitamins and minerals, but opt for unsalted when available. Pair with a satisfying partner like unsweetened peanut butter or even cottage cheese.

● Rice and Veggies: Microwave leftover (or frozen pre-cooked) jasmine rice with a handful of frozen mixed veggies, or pair it with a little lean protein. Skip the soy sauce (it contains tyramine, which increases alertness) and hot sauce (the spice might cause indigestion), opting for a squeeze of lime or little hummus instead if you need a flavor boost.

● Fresh Popcorn: Popcorn is a natural whole grain and a relatively healthy carbohydrate when homemade. Try an easy microwave method or use an inexpensive air popper. Avoid too much salt or butter close to bedtime, but feel free to drizzle on a little coconut oil for its sleep-supporting lauric acid.

● Small Sandwich: Use one piece of bread cut in half, or a small flat bread or wrap. Add in a serving of low-sodium turkey or tuna, baby spinach, tomato, a couple pickles, and cheese, if you like. Skip the onions and spicy condiments, though.

● Cereal and Milk: A glass of milk is an oft-suggested sleep-inducer, but there isn’t much research to back it up. A serving of low-sugar cereal provides carbs though, which are shown to help sleep. If you don’t do dairy, feel free to swap for an unsweetened nut milk of your choice.

● Banana Roll Up: This quick snack has carbs, protein, and healthy fats. Bananas are also rich in potassium, magnesium, folate, and vitamin B6. All you need is a tortilla, a banana, and some nut butter (almonds and sunflower seeds are both rich in sleep-friendly minerals and melatonin).

● Yogurt and Granola: Yogurt is typically high in protein and low in fat, providing a good snack close to bedtime. Just be mindful of the sugar count (some can exceed candy bar levels), and swap for coconut or soy-based if dairy upsets your stomach. Lighter granola or cereal sprinkled on top adds a dose of carbs to keep you sated.

● Oatmeal with Flax: Oatmeal is a pretty easy to prepare, and it brings healthy carbs and minerals. Flax seeds offer melatonin and healthy omega-3s, and fruits like blueberries or bananas can add a little sweetness without giving a strong sugar buzz. You can also try savory oatmeal as well, seasoned with a little salt and olive oil.

The post 8 Evening Snacks That Foster Better Sleep appeared first on Sonima.

50 Healthy Foods to Add to Your Grocery List

Diana Kelly — Fri, 06 Nov 2015 13:00:58 +0000

Ever wish you could peek inside a food expert’s kitchen and see what they always have on hand? We did, too! So we asked 20 top registered dietitians, nutritionists, chefs, cookbook authors, and food bloggers for the delicious items they always keep in stock in their fridge and pantry as a base for easy, everyday healthy meals and snacks.

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.

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

The post 50 Healthy Foods to Add to Your Grocery List appeared first on Sonima.

Sweet and Salty Vegan Caramel Apples

Joy Houston — Thu, 03 Sep 2015 18:00:02 +0000

Join Sonima Chef Joy Houston in reinventing the classic caramel apple, with this vegan take on the usual buttery decadence. Utilizing all whole foods, this sweet treat is perfect for kids and adults alike. Check out the video above for a full explanation of all the nutritional benefits of vegan caramel, or simply take a look at the directions below to get started. This recipe yields 1 1/3 cups caramel, which can be stored up to a week in the refrigerator. Serve with sliced green apples (one apple per person) and crushed nuts for a satisfying crunch that also slows the rate of sugar absorption in the bloodstream.

The post Sweet and Salty Vegan Caramel Apples appeared first on Sonima.

A 3-Day Clean Eating Meal Plan

Joy Houston — Tue, 04 Aug 2015 16:09:45 +0000

If you’re looking for wholesome recipe ideas and guidance to help you feel slim, nourished, and energized, this three-day clean-eating meal plan is the answer. The customizable menu, created by Joy Houston, features plant-based meals packed with nutritious superfoods and vibrant flavors. Click on the link below to receive your free copy of this in-depth meal plan and you’ll be feeling satisfied and nourished in no time!

The post A 3-Day Clean Eating Meal Plan appeared first on Sonima.

Vegan Cheesy Kale Chips

Joy Houston — Thu, 02 Apr 2015 19:00:51 +0000

Looking for a healthy mid-day snack, or crunchy side dish? These vegan kale chips are healthy, delicious, and savory without loads of unnecessary fats and cheeses. Watch the video above featuring Sonima chef Joy Houston to learn how to make them at home.

The post Vegan Cheesy Kale Chips appeared first on Sonima.

How to Make Cashew Cheese

Joy Houston — Fri, 16 Jan 2015 22:00:31 +0000

Watch video on YouTube.
https://www.youtube.com/watch?v=aJCH7LjNgS8

Made from cashews and macadamias, this nut cheese is prefect to serve with crudités or crackers as an appetizer, or spread on bread for a sandwich or healthy breakfast. Watch the video above to see Sonima chef Joy Houston demonstrate how to make it. The non-dairy cheese has a high protein composition so it will satisfy your hunger. You can see the full recipe and nutrition information here.

The post How to Make Cashew Cheese appeared first on Sonima.

The Way I Eat: Lily Diamond of Kale & Caramel

Lily Diamond — Tue, 13 Jan 2015 22:30:40 +0000

I eat in color, in scent, in texture, in seasonality, in fully embodied sensuality. I eat with my palate attuned to the pulse of what my body needs, which usually encompasses what my heart and mind demand. I eat with the knowledge that food has the power to nourish, restore, and awaken. Above all, I eat with the belief that discovering the rhythms of nature, of my own body, and of my own kitchen can be genuinely fun.

These instincts were born during my childhood on the island of Maui, where most of the fruits and veggies we ate came from the land and orchards surrounding our house. Though I no longer have access to such bounty outside my front door, my childhood instilled in me a commitment to eating close to the land. It also equipped me with a will to experiment with flavor, with what is in season, and with a way of eating that is in tune with nature whenever possible.

My Weekly Ritual

Every week, I allow myself the exquisite pleasure of walking five minutes to my neighborhood farmers’ market. Drawn in by colors and scents, I am keen to what’s fallen out of season and to the fullness of what’s just arriving. Culinary inspiration comes through the simplicity of meditating on the textures and tastes in front of me.

Whenever I can, I talk to the farmers. I like to know how their figs are growing, how much longer fennel will be around, and how the drought is affecting their crops. I don’t have my own garden, so these stewards of the land are the gatekeepers to my nourishment—and to the state of the global food climate. I walk home grateful for a bounty that will sustain me and the loved ones I feed for the coming week.

Breakfast

Though my morning routine changes often, there is one perennial staple: What I like to call the Superfood Porn Smoothie. Despite my dedication to seasonal eating, bananas are one unseasonal indulgence.

I demand frozen bananas for this smoothie, which is made entirely of whole, raw superfoods. Spirulina, nuts, cacao nibs, hemp seeds, vanilla, and cinnamon cozy up in the blender for a treat that tastes like ice cream but delivers tons of omega fatty acids, plant proteins, minerals, and vitamins.

Spirulina is my ride-or-die in the superfood department: a blue-green algae that purifies blood, clears skin, tones the internal organs, and provides high levels of nutrients, minerals, and amino acids. The taste can be intense—and some avoid spirulina altogether for that reason—but I prefer to mask it with other strong flavors. I swear the Superfood Porn Smoothie does the job.

Lunch

Because I work from home, I also eat at home quite frequently. Simple yet hearty one-bowl meals I can throw together in under 15 minutes are a favorite. The one above is a version of my Brown Rice Veggie Bowl with Miso Tahini Sauce & Sauerkraut. Both miso and sauerkraut are probiotic-rich fermented foods that help cultivate happy digestive flora and a thriving immune system.

Of course, on occasion I dally into the realm of an über cheesy quesadilla in my toaster oven, smothering in avocado, salsa, sour cream, and a prayer that no one is watching me scarf it down.

Dinner

Though I love luxuriating in a meal out, a favorite dinner (or any-time-of-day) option is a big bowl of take-out ginger fish pho, a Vietnamese noodle soup. Flush with fresh basil, cilantro, bean sprouts, ginger, and flaky white fish, there are few things more comforting.

Dessert (aka Play Time!)

While I find tremendous elegance in eating simply, I also believe in the power of kitchen play as a panacea for the soul. For me, culinary whimsy transpires in the push and pull of butter and flour, cream and spice, fruits and flowers. The Peach Galette with Honey Vanilla Pistachio Brittle & Cardamom Rose Whipped Cream below is one sumptuous result of such experimentation.

Though most don’t think of baking as a prime exploratory space, I like to use the blank canvas of a galette, quiche, or even a simple piece of toast as a tabula rasa for flavor. Freestyling in the kitchen has strengthened my intuition as both a cook and an eater. I thrive on the mistake made, the alchemy of taste and scent discovered, and the comfort of trying old things in new ways. Just as nature intended.

This is the way I eat.

The post The Way I Eat: Lily Diamond of Kale & Caramel appeared first on Sonima.

Sonimahealthy snacks – Sonima

32 Meal and Snack Recipes for Clean Eating

BREAKFAST

LUNCH

DINNER

SNACKS

The Creamiest Avocado Aioli Sauce

Grain-Free Lemon Almond Crackers

Reset Your Body with this Easy 5-Day Eating Plan

Blended Vegetable Soup

Ingredients

Directions

Yield

Mixed Steamed Vegetables

Ingredients

Directions

Yield

Lemony Fish

Quinoa Pilaf

Ingredients

Directions

Yield

Colorful Salad

Ingredients

Directions

Yield

6 Vegan Cheeses So Good You Won’t Miss the Real Thing

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

Punk Rawk Labs Dairy Free Nacho Nutmilk Cheese

Treeline Treenut Cheese Classic Aged Artisanal Nut Cheese

Miyoko’s Kitchen Aged English Smoked Farmhouse

Kite Hill Soft Ripened

These 5 Foods Are the Next Big Health Superstars

8 Wild Foods That Are Healthier Than Conventional

WILD RASPBERRIES

WILD RICE

WILD BLUEBERRIES

WILD PLUMS

WILD MUSHROOMS

WILD CRANBERRIES

WILD ONIONS

WILD BLACKBERRIES

The Important Nutrient Nobody Is Talking About

Food

Serving Size

Amount of Potassium

8 Evening Snacks That Foster Better Sleep

1. Mind Your Macronutrients

2. Keep It Light

3. Make It Mild

4. Choose Foods That Support Sleep

50 Healthy Foods to Add to Your Grocery List

FRUITS & VEGETABLES

Lacinato Kale

Baby Spinach

Cauliflower

Avocados

Organic Lemons

Sweet Potatoes

Bananas

Apples

Strawberries

Medjool Dates

PROTEIN

Tofu

Beef (Lean or Grass-fed)

Turkey Breast

Boneless Skinless Chicken Breast

GRAINS

Quinoa

Farro

Oat Groats

DAIRY AND EGGS

Organic Free-range Eggs

Kefir

Unsweetened Almond Milk

Aged Cheddar

Yogurt

Low-fat Cottage Cheese

Organic Cheese Sticks