Meat alternative: In addition to all of the veggies and hummus, add some chicken breast. Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Add 2 large chicken breasts, sprinkle with sea salt and pepper, cover, and cook for 10 minutes on each side or until the chicken is no longer pink inside. Remove from the heat, thinly slice, and add to the tacos.

The post Taco Lettuce Wraps appeared first on Sonima.

If you can relate, have no fear. I’ve gathered 30 delicious, clean recipes from across the web that can be used for any holiday gathering or festivity. Each contains healthy ingredients that don’t leave you bloated and lethargic the next day. From savory appetizers to sweet desserts and even mocktails, everything is filled with flavor and perfect for impressing guests. People will never guess these treats are actually good for them!

If you’re looking to create a full holiday menu, I suggest choosing one or two recipes from each category. And if you have any questions, I’m happy to help. Just send me a direct message on Instagram @amievalpone. Here’s to a happy and healthy holiday season!

Dips and Savory Bites

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Italian Stuffed Mushrooms
Stuffed mushrooms are a perfect no-utensils option. These are filled with a mix of breadcrumbs, garlic, and Italian seasonings, which provide some antioxidants. For more anti-inflammatory power, try replacing the breadcrumbs with finely chopped walnuts. As a bonus, this will add a meaty texture and omega-3 fatty acids to the dish.

Homemade Vegan Queso
The typical hummus and vegetable platter is lovely, but it can get boring when it’s at party after party. Switch things up with a dip made from sweet roasted butternut squash and creamy cashews, which lend a dose of fiber and protein to every bite. You can serve this queso with any gluten-free, whole-grain crackers.

Mini Tahini Beet Canapes
These cute little canapes are great for a finger food option. They’re loaded with antioxidants from the naturally sweet roasted beets and provide a healthy amount of protein from the fluffy quinoa and creamy tahini. Plus, the combination of protein and good fats means they help stabilize blood sugar—perfect for those hungry guests who arrive ravenous and need something to munch on immediately.

Marinated Green Harissa Olives
These olives are so easy to prepare. It’s amazing how the simple addition of garlic, lemon, and a few herbs can elevate a standard party appetizer. Parsley is one of my favorite fresh herbs because it’s filled with flavor and is chock full of vitamins A and C, both of which are ideal for keeping our immune systems healthy during the chilly winter season.

Easy Goat Cheese Appetizer
There’s something so pretty about black sesame seeds—and they will make guests want to dive into these cute goat cheese balls. But not only do they look fabulous, many people find goat cheese easier to digest than cow’s cheese. Just make sure to check the ingredients on the dried cherries package to ensure they don’t contain added sugars.

Shrimp Cocktail with Smoky Remoulade
You may associate vegetables and fruit with antioxidants, but shrimp are also a good source of these free-radical fighters. In particular, shrimp contain astaxanthin, which has anti-inflammatory properties. They’re also a great source of protein and have high amounts of selenium and B12, which support thyroid health. This recipe uses cream fraiche in the remoulade, but if you follow a dairy-free diet, you can easily use your favorite non-dairy plain yogurt.

Spiced Holiday Nuts
Every holiday table needs spiced nuts, not only because they taste amazing, but also because they’re a nice plant-based source of some protein and fiber. And they’re so simple to make. You just melt butter, add spices, and then coat the nuts before roasting them. When shopping for nuts, purchase raw nuts—the only ingredient should be the nuts, no added oils or salt.

Butternut Squash Tartine
The contrast of orange from the butternut squash and bright green from the arugula makes these tartines absolutely beautiful. I often tell my clients who have PMS or other hormonal imbalances to eat more liver-supporting foods like arugula during the stress of the holidays, as their detoxification powers may help ease those symptoms. These tartines can be served warm when the squash is right out of the oven, so I suggest making them right before your guests arrive.

Roasted Grape Crostini
Roasted red grapes and balsamic vinegar make these crostini perfectly sweet without any refined sugars. Grapes are a source of vitamin K, something we all need for healthy bones. And the walnuts on top add a dose of anti-inflammatory omega-3 fatty acids.

Christmas Guacamole
This easy holiday guac is another great dip to serve with gluten-free, whole-grain crackers or tender roasted vegetables such as cauliflower. The addition of toasted pepitas (pumpkin seeds) and pomegranate seeds gives it a festive touch and, along with the avocado, makes this dip a tasty way to get some much-needed fiber.

Winter Harvest Endive Cups
Endive leaves are an excellent low-calorie package to hold tasty fillings. In this case, it’s a festively colored blend of celery, pomegranate seeds, pistachios (I recommend raw nuts to avoid added oils and salt), parsley, and blue cheese, all drizzled with a honey-mustard vinaigrette. Given that many party apps are on the heavy side, these are a welcome light option.

Basil Chicken Meatballs
Guests will never know that these delicious meatballs with spinach, garlic, feta, and basil are actually healthy! They’re baked rather than fried, and a good source of iron and choline. Choline is an essential nutrient that our bodies need to regulate mood, memory, and muscle control, and to make the membranes for our cells.

Vegan Jalapeño Poppers
Most popper recipes call for cream cheese and deep frying. Not these—but they taste just as good. These hot peppers are filled with a homemade cashew-based cheese made with nutritional yeast, which adds that umami flavor and some vitamin B12, a nutrient that can be hard for vegans to get.

Related: A 3-Minute Meditation to Melt Holiday Stress

Sweets and Desserts

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Dark Chocolate Chunk Oatmeal Cookie Bars
The best part about these cookie bars is that they’re loaded with roasted cashews, which lend so much flavor. Add to that a cup of quinoa and walnuts, and you’ve got a fair amount of protein and fiber in every bite. Lastly, there are no refined sugars in sight—these bars get their sweetness from dates and vanilla extract.

Vegan Brownies with Chocolate Ganache
These no-bake brownies are made from nuts, unsweetened cocoa powder, and dates, which are an excellent natural sweetener that won’t spike your blood sugar. The ganache contains a little added sugar, but we all need a treat once in a while, right?

Gluten-Free Chocolate Chip Cookies
Who doesn’t love a chocolate chip cookie for the holidays? Rather than refined sugars and flour, these are made with maple syrup plus coconut and almond flours. What I love about almond flour is that it’s full of biotin and vitamin E, both of which are ideal for healthy, youthful skin.

Peppermint Patties
These taste like the foil-wrapped brand you know, but they’re so much better for you. Cashews, coconut oil, agave, almond milk, and peppermint extract combine to make the filling. Then all you do is melt some chocolate, dip, and let them freeze. If you avoid dairy, use dairy-free chocolate chips.

Magic Mousse
This might just be the easiest dessert you’ll ever make. It calls for three ingredients: bananas, unsweetened cacao powder, and almond butter. You’ve got natural sweetness, crave-able chocolate flavor, and even a touch of protein in one dish. Try serving it in shot glasses for a crowd.

Coconut Snowballs
Making these tiny snowballs is one of the quickest ways to whip up a dessert when you’re in a pinch and scrambling to make something sweet to serve your guests. The base is lots of coconut: shredded coconut (make sure to purchase unsweetened so you don’t end up with refined sugars in your dessert), coconut oil, and coconut milk. Don’t be scared: Coconut may help increase “good” HDL cholesterol.

Orange Walnut Bread Bites
These sweet bites are super cute to serve on toothpicks for the holidays. The almond flour base adds a natural hint of sweet, while orange juice and zest make them super citrusy. Best of all, there’s the holiday note of cinnamon and cloves—and no refined sugars.

Fig Bars
You would never mistake these for Fig Newtons. Made from figs, sunflower seeds, oats, coconut oil, and spices and drizzled in dark chocolate, they are a great snack or dessert. Naturally sweet figs are a source of potassium, a mineral many of us need more of because there’s so much sodium in many of the packaged, processed foods we eat. Consuming more potassium and less sodium can benefit heart health.

Coconut Cream Bars
If you love coconut, you’re going to love these bars. They’re creamy and decadent because they’re made from coconut butter, and the flour-less base by itself would make a great bar. Coconut is a good source of fiber, plus it contains lauric acid. This fat may promote better sleep.

Superfood Chocolate Bark
Consider gifting this to the host of any holiday get-together. Pistachios and almonds add crunch, fiber, and some protein, while chewy superfood goji berries add antioxidants. Be sure to use dark chocolate chips for more heart-healthy flavanols and less sugar. (Read the ingredients list on the chocolate chip bag if you avoid dairy, as some dark chocolate chips contain milk.)

Drinks

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White Hot Chocolate
White hot chocolate is the ultimate comfort on a snowy day—or for a party. This dairy-free version is made from coconut milk and cashew butter, both of which add a creamy consistency, satisfying healthy fats, and a lot of flavor. Maple syrup and vanilla extract add a touch of sweet, and, if you wish, you can top with marshmallows for an extra treat.

Warm Christmas Glogg
You don’t need wine to make this warm, spicy beverage. Just use unsweetened fruit juice instead and load it with fresh ginger, cinnamon sticks, cardamom pods, and cloves. The smell alone will make your mouth water. But stirring in almonds, walnuts, and raisins makes for beautiful presentation and adds even more antioxidants.

Turmeric Eggnog
It’s certainly not the holidays without eggnog. But many people cannot tolerate dairy or eggs. This recipe uses coconut milk instead and gets its yellow hue from turmeric. This root is one of the most powerful ingredients for fighting inflammation, so give yourself an extra pinch or two, and be sure to include the black pepper too. Research suggests it increases your body’s ability to absorb the antioxidant in turmeric by 2,000 percent.

Nonalcoholic Michelada
A traditional Michelada is made with beer. This version uses the fermented drink kombucha instead, so you get some gut-friendly probiotics. These “good” bacteria help with gastrointestinal problems such as irritable bowel syndrome and diarrhea and also help support a balanced microbiome when taking antiobiotics.

Choco Banana Chai Latte
You’ve never had a latte like this one! A lovely alternative to coffee or cappuccino, it gets its creaminess from overripe bananas and almond milk. Sample it before adding the coconut sugar—the bananas may add all the sweetness you desire. Have it alone or with dessert after your holiday meal.

Virgin Garden Mary
For those looking for a savory drink option, look no further. The vegetable juice base (choose a low-sodium brand) is loaded with vitamin C, while celery, cucumbers, and carrot juice add some fiber. And don’t forget the classic touch of heat from horseradish, hot sauce, and black pepper.

Homemade Spiced Apple Cider
I guarantee your home will smell incredible from making this cider. And it tastes even better because it’s made from apples, orange, cinnamon sticks, nutmeg, and cloves—nothing fake or processed. Finally, a cider where you can taste the apples rather than a bunch of added sugars!

>>Amie Valpone is the founder of AmieValpone.com and best-selling author of the cookbook Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body.

The post 30 Clean-Eating Recipes for Holiday Parties appeared first on Sonima.

As a clean eating expert, I scoured the web and compiled this list of side dishes, mains, and desserts just for Sonima readers. You won’t find any refined sugar or processed ingredients in these recipes. Instead, everything uses nutritious vegetables, fruit, nuts, whole grains, lean proteins, and flavorful herbs and spices, so you can feel good serving them to your guests.

Pick one or two dishes to add to your Thanksgiving meal, or create an entire clean eating menu. Either way you’ll not only satisfy everyone’s taste buds, you’ll also be supporting their health. Here’s to a delicious and nutritious Thanksgiving!

Side Dishes: Vegetables and Fruit

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Shaved Carrots with Charred Dates
Dates make a wonderful natural sweetener and also are a good source of fiber and disease-fighting antioxidants. Cook them until soft and blackened, and then toss with carrots, blood oranges, and lime juice for a sweet-tangy salad that keeps you coming back for more. As a bonus, you can prep the carrots the day before your gathering.

Maple Roast Veggies
Thanksgiving meals can be a lot of brown and white. There’s nothing quite like this side dish to add a boatload of bright colors plus antioxidants to your holiday table. Toss carrots, bell peppers, delicata squash, and yellow onion with a touch of maple syrup and olive oil for the perfect hint of sweet to complement the vegetables and the rest of your meal.

Cranberry Orange Sauce
A Thanksgiving table isn’t complete without cranberry sauce, and when you see how simple it is to make from scratch—plus how much better it tastes—you’ll never go back to what comes out of a can! Adding orange juice means you can cut back on the sugar and get an extra dose of vitamin C. This is sure to please your palate whether you’re using it over turkey or roasted vegetables.

Caramelized Brussels Sprouts with Lemon
Even if you despised Brussels sprouts when you were a kid, this recipe is sure to please your taste buds. Fresh lemon juice adds a nice contrast to the veggie, which is cooked until perfectly crisp yet tender. And all you need is four ingredients and 25 minutes, making this an ideal last-minute side dish to whip up while the rest of Thanksgiving dinner finishes cooking.

Sweet Potato Bites
This gorgeous recipe makes a great appetizer or a side dish any time of year. These cute little bites are loaded with flavors from sweet orange zest to spicy arugula, and the dairy-free cashew basil topping adds the perfect touch of creaminess.

Side Dishes: Stuffing, Grains, and Gravy

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Easy Gluten-Free Stuffing
This gluten-free stuffing is easy to toss together a few hours before your guests arrive. The key is to use stale bread so that your side dish doesn’t turn out soggy. Dried apricots lend a touch of sweetness and potassium, but you can use any dried fruit you like.

Quinoa Stuffed Acorn Squash Rings
These cute squash rings balance savory flavors like sage and quinoa with sweet apples, cranberries, and of course the star ingredient. Nutrition-wise, you’ll get some protein from the quinoa and walnuts along with a dose of fiber and antioxidants from the veggies and fruit. If you’re dairy-free, you can easily swap your favorite dairy-free cheese in place of the cheddar.

Vegan Cornbread Sage Stuffing
There’s something so cozy about cornbread stuffing that puts everyone in the holiday spirit. Plus, using fresh sage adds the perfect touch—feel free to use as much as you’d like for more flavor. You can make the cornbread and the stuffing ahead of time, too, which can be a lifesaver come Thanksgiving Day. If you can’t find spelt flour, use whole-wheat flour, which has loads more fiber than white flour.

Whole Grain Farro Stuffing With Miso Mushrooms
Farro is like a heartier and healthier rice that provides protein, fiber, iron, and other nutrients. Here it’s mixed with mushrooms, carrots, and miso to make a filling stuffing that also contains a little bit of probiotics from the miso. This may not be your grandmother’s recipe, but everyone will love it just the same. Omit the cheese if you eat a dairy-free diet.

Wild Mushroom Gravy
Every Thanksgiving table needs an outstanding gravy, and this is by far one of the most delicious recipes I’ve tried. Oyster mushrooms lend that crave-worthy umami flavor that’s amazing poured over anything from mashed potatoes to turkey. They’re also a source of B vitamins that our bodies need for energy and healthy metabolism.

Wild Rice and Cider Cranberry Pilaf
Infused with the fresh holiday flavors of cinnamon, cranberries, and apple cider, this pilaf certainly isn’t traditional but is so exceptional that it doubles as a main dish for vegetarians and vegans. Take the time to let the onions brown so you get those amazing caramelized notes.

Grain-Free Sweet Potato Flatbread
This is one of my favorite recipes, and I receive dozens of emails about this recipe every fall. It’s quite magical how you can make flatbread out of sweet potatoes without using any eggs! This bread has the consistency and texture of cornbread, but it’s sliced into thinner pieces so you can easily add your favorite spread like hummus or pesto on top. It is also an incredible option to make turkey sandwiches the day after Thanksgiving.

Related: 5 Gentle Yoga Poses for Digestion After a Big Meal

Main Dishes

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Vegan Mushroom Gravy Pie
This take on shepherd’s pie is almost too beautiful to serve—be sure to take a photo before everyone digs in! You top a comforting combination of lentils and mushrooms with garlicky mashed potatoes dotted with kale. Talk about a meeting of nutritional powerhouses! There’s fiber, protein, vitamins, and minerals in every forkful.

Vegan Pumpkin Risotto
We eat with our eyes, and the bright orange color of this dish makes it fit right in with the holiday décor on your table. It’s also a sign of the beta carotene in the pumpkin, which fights free radicals and helps support healthy vision. But how does it taste? Wonderfully creamy with a hint of fall flavors like ginger and nutmeg.

Mini Vegetarian Pot Pies
Yes, these perfectly portioned pies take some time. But one bite, and you’ll see they’re worth the effort. The filling is loaded with flavor from seasonal veggies—carrots, butternut squash, Brussels sprouts, and rutabaga—plus chickpeas, which provide extra protein and fiber. To make things easier, you can always make the crust dough one day and then finish up the recipe the next.

Savory Thyme and Garlic Roast Turkey
Roasting turkey on Thanksgiving can present a problem: You want to add flavor, but you also don’t want the bird to be so flavorful that it clashes with the other dishes on the table. This recipe showcases how a few simple, common ingredients can take your turkey from basic to four-star. Fresh thyme, garlic, lemon, and onion add zing while complementing your side dishes. Mission accomplished.

Nutty Crusted Butternut Squash Bowl with 10-Spice Roasted Chickpeas
A salad may not seem substantial enough for a holiday dinner, but this option satisfies while leaving room for dessert. Coating butternut squash in a mix of nuts and seeds gives the veggie amazing crunch and provides some omega-3 fatty acids. Add spicy roasted chickpeas and marinated kale, and you have an orchestra of amazing flavor and nutrition. Save any leftover chickpeas for a healthy snack.

Spatchcocked Turkey with Anise and Orange
Also known as butterflying, spatchcocking is when you remove the backbone and lay the bird flat to cook. It often leads to juicier meat and faster cooking. Let the turkey sit with the orange zest, thyme, rosemary, and anise brine as recommended. That time helps prevent a dry turkey and infuses tons of flavor.

Spiced Butternut Squash and Apple Soup
Every Thanksgiving table needs a soup to round out all the hearty options. This one is great, as it doesn’t require a lot of active cooking time. Plus, you get the anti-inflammatory powers of turmeric as well as stomach-calming ginger—something many of us need after a holiday dinner.

Spiced Vegan Butter Chickpeas
This chickpea dish is a one-pot meal that gets its creaminess from cashews and is loaded with holiday spices such as cardamom, cinnamon, coriander, and nutmeg. It’s sure to warm and fill everyone up, and it goes great with whatever dinner rolls you’re serving.

Desserts

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Clean Eating Pumpkin Pie
It’s not Thanksgiving without pumpkin pie. This version has extra fiber in the flaky crust thanks to the spelt flour and oats. But the filling is the winner: It’s made with almond butter and maple syrup rather than eggs and refined sugar.

One Bowl Pumpkin Chocolate Muffins
These cute muffins look decadent, but they’re pretty healthy. You have potassium from pumpkin puree, antioxidants from cocoa, and fiber from oats, all mixed with a treat: chocolate chips! Serve as dessert, and top any leftovers with creamy almond butter for a snack the next day.

Pumpkin Spiced Apple Pie
For some, apple pie makes Thanksgiving. This dessert has pumpkin pie spice in both the crust and the filling for flavor in every single bite, plus there’s not an overload of added sugars. Just be warned: Your guests may crowd into the kitchen because the aromas from the oven will have them hungry for a taste!

One Bowl Pumpkin Bread
This festive pumpkin bread pairs well with a scoop of vanilla ice cream on top. But the best thing is that it all comes together in one bowl before you transfer the batter to a baking pan. The fewer dishes to clean on the holidays, the better! It’s best to serve cool, so feel free to make it the night before your big meal.

Gluten-Free Pumpkin Angel Food Cake
Light and fluffy angel food cake is a nice alternative to richer desserts. A mix of cinnamon, nutmeg, cloves, and ginger makes this perfect for the holiday. Serve with fresh fruit on top and a pinch of ground cinnamon.

Healthy Pecan Pie
“Healthy” and “pecan pie” may seem incongruous. But trust me, this is better for you than most store versions, which often use corn syrup, hydrogenated oils, and loads of refined sugar. Plus, pecans are a source of fiber, manganese, thiamin, phosphorus, copper, magnesium, and omega 3s.

No-Bake Pumpkin Chia Cheesecake
The oven sees enough action on holidays. Let dessert come together in the freezer. Your guests will never know this creamy cheesecake is made from cashews, coconut milk, and pumpkin puree without a drop of dairy. The crust is amazing on its own. Made from dates, walnuts, and pumpkin seeds, it can double as a healthy snack bar.

Vegan Chocolate Chip Cookies
Everyone loves a cookie on the dessert table, and these soft, chewy chocolate chip cookies are easy to make and filled with all the classic flavors. Chances are you have most if not all of the ingredients on hand, so go ahead and whip up a batch.

Paleo Pumpkin Pie Bars
You don’t need to be on a Paleo diet to love every morsel of these bars, which are a cousin of pumpkin pie. The crust is made from nuts rather than grains, and the filling contains coconut milk and eggs. All of those healthy fats create a rich, velvety texture—a single bar will leave you happily full. For extra decadence, you can add the coconut butter drizzle on top.

>>Amie Valpone is the founder of AmieValpone.com and best-selling author of the cookbook Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body.

The post 30 Clean Eating Recipes for Thanksgiving appeared first on Sonima.

But these fajitas aren’t only quick and tasty, they’re also full of nutrition. Red bell pepper and tomatoes provide immune-boosting vitamin C. And if you use whole-grain tortillas, you’ll get a good dose of filling fiber. Just be sure to read the ingredients list before you purchase them—you want to see whole grains listed as the first ingredients and no (or minimal) added sugars.

Meat Alternative:
Add ground bison: Heat 1 tablespoon extra-virgin olive oil in a large skillet over medium heat. Add 1 cup ground bison and sea salt and pepper to taste. Cook, stirring often, until the meat is no longer red, about 10 minutes. Top the tortillas with the ground bison before adding the vegetables and other fillings.

The post Easy Vegetarian Fajitas with Guacamole appeared first on Sonima.

Detoxifying arugula and daikon radish support liver health, while white beans add a dose of protein and fiber to keep you full long after you finish a bowl. But the best part of this recipe is the leeks. These vegetables are a member of the onion family, and they look like extra-large scallions with a white base and green tips. Leeks are wonderful for digestion and full of flavor and fiber, so be sure to use them rather than regular onions.

Meat Alternative:
Two sliced hardboiled eggs, added right before serving. Place two eggs in a small pot and cover with water. Bring to a boil, then cover and simmer for 15 minutes. Remove from the heat, drain, and rinse with cold water, then peel and slice.

The post Detoxifying Minestrone Soup appeared first on Sonima.

Adding two ripe avocados makes this soup extra creamy and flavorful. Plus, avocados are loaded with filling fiber and carotenoids. These antioxidants help fight off disease and maintain eye health. And when you add the healthy fats found in avocado, you absorb even more good-for-you carotenoids. Avocados are also a good source of vitamin K, copper, folate, and vitamin B6, which are great nutrients to have, especially this time of the year when you’re out and about doing more activity than the winter months.

The post Cold Cucumber Soup appeared first on Sonima.

In Ayurveda, the root cause of almost all disease is an imbalance in the doshas, or bio-energies. Whether you’re trying to manage or prevent a chronic disease, here’s how Ayurveda may help.

Joint Diseases

According to Ayurveda, vata regulates the movement aspect of the joints, while kapha regulates the lubrication aspect. If vata increases, it causes dryness, friction, achiness, and weakness in the joints. Vata depletes the tissues, weakening the muscles, tendons, and ligaments, and making them more prone to wear and tear. On the other hand, when kapha increases, it associates with AMA (metabolic toxins) and makes the joints swell, causing extreme pain.

Lifestyle strategies: Dry joint conditions need something externally lubricating, like oil, which can be rubbed into the joints and then absorbed through a hot sauna or bath. Abhyanga, or oil massage, is a common treatment for these types of joint issues. However, inflammation-related joint diseases don’t need oil but, instead, a lot of movement and dry heat like infrared saunas and external herbal treatments applied to the skin.

Dietary strategies: For people with dry-joint symptoms, Ayurveda recommends foods that are lubricating in nature like bone broth, moist grains such as quinoa and amaranth, and seeds with good oils such as hemp and pumpkin seeds. For swelling joints, focus on foods and spices that are warmer, drying, and metabolism-boosting, like ginger, cinnamon, turmeric, and cloves, as well as foods that are easier to digest and absorb excess moisture, like barley and millet.

Herbal strategies: Ashwagandha and guggulu.

Related: The Total Mobility Workout

Cardiovascular Disease

Ayurveda considers the heart the center of several important systems. It pumps lymph, blood, and prana (the life force) throughout the body. It’s also the epicenter of the immune system and the mind, sometimes being referred to as organ of contemplation.

All of these connections mean that the heart can be influenced by a number of factors, including a person’s outlook, diet, and level of activity. Because of this, lifestyle is incredibly important when it comes to maintaining heart health or treating cardiovascular disease.

Lifestyle strategies: Ayurveda says that those who know how to breathe well will seldom have heart diseases, so pranayama is recommended. Ayurveda also says that if you have a positive outlook on life, it’s healthier for your heart, so try meditation to take the emotional burden off the heart.

Because those who are more sedentary are also at greater risk for heart disease, regular activity is recommended. As a bonus, regular yoga practice can help manage blood pressure. (It’s important to note that those with high blood pressure should avoid strong inversions, though, as they temporarily cause fluctuations in blood pressure.) Lastly, reduce alcohol intake, and if you smoke, seek out support to quit.

Dietary strategies: Eating heavy meals late at night burdens the lymphatic system. Since the heart pumps lymph throughout the body, Ayurveda recommends avoiding heavy meals at night to avoid putting stress on the heart and causing it to become heavy. It’s also best to avoid milk products like cheese and yogurt at night, as they are thought to clog the pathways of the heart. Other foods to minimize include spicy and oily foods, which are very acidic in nature.

Moist, warm (not hot), freshly prepared foods are preferable for heart health in Ayurveda, which means reheated foods are not ideal. Especially beneficial foods are brown rice, barley, amalaki fruit, mung beans, pomegranate, Himalayan salt, and lime and lemon juice. Try drinking hot water with lemon or lime juice in the morning and a small quantity of fresh pomegranate juice before dinner.

Herbal strategies: Chyawanprash, a multi-herbal formula that contains amalaki, which is known in Ayurveda for its ability to decrease inflammation.

Related: The Health Benefits of a Heart in Balance

Diabetes

In Ayurveda, diabetes is seen as a result of lacking sufficient metabolism. Diabetes is primarily a kapha disease, wherein the body becomes stagnant and starts overusing the kidneys and bladder to dispose of sugar that’s not being processed and is instead accumulating in the body. If you want to prevent diabetes, Ayurveda says improving both your diet and lifestyle are equally important.

Lifestyle strategies: One of Ayurveda’s primary recommendations for diabetes prevention and management is to exercise on a regular basis, whether that’s yoga or some other kind of activity. Ayurveda especially recommends low-intensity walking and swimming. It is also best to avoid sleeping in or sleeping during the day, as this can disrupt your sleep-wake cycles and thus your metabolism.

Dietary strategies: Eat meals at regular intervals and prioritize low-glycemic grains like barley, millet, kamut, and spelt. These foods allow the body to slowly break down the sugar and increase metabolism. Metabolism-boosting spices like turmeric, fenugreek, and cloves (plus herbal teas made from those spices), and dark, bitter greens like kale, arugula, and Swiss chard are other good additions.

Herbal strategies: Guduchi may help with some diabetes-related symptoms, and Madhunashini is thought to help aid in blood sugar control.

The post Ayurveda’s Approach to 3 Chronic Conditions appeared first on Sonima.

1. Eat Breakfast Later and Dinner Earlier

Intermittent fasting continues to be popular, and many protocols exist. However, fasting for an entire day can be difficult for many people. In that case, you may want to consider time-restricted feeding.

In a small pilot study published in the Journal of Nutritional Science, 13 people ate breakfast 90 minutes later than normal and dinner 90 minutes earlier than normal. After 10 weeks, they lost twice as much body fat on average compared with a control group that didn’t change their meal timing.

Again, fasting isn’t for everyone, but if you are interested and need to eat every day to function at your best, this could be a strategy for you.

2. Go Nuts at Snack Time

Don’t shy away from nuts because they are calorically dense. Having nuts rather than chips, fries, or dessert may help you lose weight, researchers shared at the American Heart Association’s Scientific Sessions 2018. Eating one ounce of nuts or two tablespoons of nut butter daily was associated with less risk of weight gain over four years, as was having nuts instead of a less-healthy snack.

Just be sure you watch your serving size. An ounce of nuts is about 23 almonds, 18 cashews, 49 pistachios, 21 hazelnuts, 8 medium Brazil nuts, 12 macadamia nuts, 14 walnut halves, or 19 pecan halves.

3. Weigh the Pros and Cons of a Low-Carb Diet

How’s this for confusing: Last February, Stanford researchers published a study concluding that a healthy low-fat diet and a healthy low-carbohydrate diet can both lead to about the same amount of weight loss. Then in November, a study published in BMJ concluded that following a low-carb diet (with 20 percent of your calories from carbohydrates) during weight maintenance may help you burn 250 more calories a day, compared to eating a high-carb diet (with 60 percent of your calories from carbs). As a bonus, low-carb diets may help improve artery flexibility—but only in women, University of Missouri scientists discovered.

The bottom line is: Going low-carb may help, but only if you can stick to the plan. If cutting back on carbs makes you sluggish, then you won’t stick to that diet. No matter your carbohydrate intake, focus on nutrient-rich carbs such as sweet potatoes, whole grains, beans, vegetables, and fruit.

Related: Should You Try the Keto Diet?

4. Shift Your Mindset

Before you sit down to have a meal or snack, think about the health effects of what you are about to eat. This pause may help you naturally select less food, according to a Germany study published in the journal Appetite.

Researchers asked participants to focus on the expected pleasure, their intention to stay full until the next meal, or the health effects of the food while choosing the serving size of their lunch. Compared to a control group, the fullness group took larger portions, while those thinking about health helped themselves to smaller servings. That’s the power of mindfulness.

The post The Best New Science for Weight Loss in 2019 appeared first on Sonima.

However, there is little scientific research on bone broth for a few reasons. For one there just isn’t much profit to be made from studying it. There is also no standard bone broth recipe, and what ingredients you use, the quality of the bones, and how you prepare the recipe will lead to different nutritional profiles. Lastly, some of the trace minerals believed to be in the broth have never really been determined. According to a 1934 study on bone broth, the liquid contains little nutritional value. However, in general bone broth is a source of protein, with four or more grams per 30- to 45-calorie cup.

The Science on Bone Broth

Plus, there is some research on chicken soup, which is similar to bone broth. One study, published in the journal Chest in 2000, reported that the common home remedy for colds may have a mild anti-inflammatory effect. Chicken soup appears to inhibit the activity of white blood cells, which in turn may halt or help minimize the progression of an upper respiratory infection before it becomes a full-blown cold.

Chicken soup may also make you feel better if you do come down with a virus. In an earlier study published in 1978, 15 healthy adults drank hot water, cold water, or hot chicken soup. Those who had the soup experienced a greater increase in mucus flow, which indicates that soup may help clear nasal passages so you can breathe more easily.

Other Possible Health Benefits of Bone Broth

Beyond that, there is only anecdotal evidence that bone broth may have health benefits. For starters, the claim that bone broth can restore collagen is not proven. And although collagen is important for building bones, there isn’t sufficient evidence that eating collagen leads to stronger bones. Our bodies use collagen wherever it’s needed; you cannot make your body use that collagen to rebuild bones or make your skin smoother, for example.

And while supplementing with collagen may support joint health, it’s unknown how much collagen is in a recipe of bone broth and if that would provide the same benefit as a pill does. For the same reasons, consuming bone broth isn’t proven to relieve arthritis.

Related: The Best Natural Skincare Products in Your Kitchen

Many of my patients have reported improved skin quality. They say that they have more ‘glow’ after adding bone broth to their diets. Keep in mind, this is only anecdotal and there is no research to support this benefit. Collagen supplements may have anti-aging properties, but it’s unknown if bone broth has the same properties. Likewise, the claim that bone broth fights osteoporosis is unproven. Again, it’s unclear how much calcium, magnesium, and other bone-supporting minerals are in a batch of bone broth.

Lastly, some say that bone broth can heal leaky gut syndrome. Some point to the gelatin, a form of collagen, while others credit glutamine, an amino acid that’s involved in many bodily processes and is important for intestinal health. However, there is little scientific evidence that bone broth improves digestive health.

The Bottom Line on Bone Broth

All of this said, I have seen patients start drinking bone broth daily for four to six weeks and report better-looking skin and less hair loss. It may be that the bone broth contains protein and minerals that someone’s diet is missing, making the liquid highly restorative. Still, despite all of the possible benefits of consuming bone broth as part of your diet, keep in mind that no one food is a miracle. If your diet is unhealthy, drinking bone broth won’t do much for you. It’s more important to establish overall healthy eating habits, such as eating more plants and less processed foods.

And if you prefer to eat a plant-based diet and therefore avoid bone broth, try the delicious vegetarian bone broth recipe from Sonima’s resident chef, Amie Valpone, below. Although it is not exactly the same nutritionally as bone broth, it provides plenty of vitamins and minerals from the nutrient-dense vegetables. You can also add vegan collagen-boosting powder. These products contain plant-based ingredients that may boost your body’s natural production of collagen.

Vegetarian Bone Broth

Ingredients

10 cups filtered water
1 cup sliced button or Portobello mushrooms
2 stalks celery, thinly sliced
1 large white onion, thinly sliced
3 cloves garlic, crushed
2 large carrots, peeled and thinly sliced
2 tablespoons finely chopped fresh parsley
2 tablespoons finely chopped fresh ginger
Sea salt and freshly ground pepper, to taste
1 tablespoon plant-based collagen-boosting powder (optional)

Directions

1. Combine all ingredients except collagen in a large pot on the stovetop. Cover and bring to a boil. Then reduce to a simmer and cook for 2 hours. Remove from heat, remove lid, and set aside to cool for 10 minutes.
2. When ready to serve, stir in collagen and use a strainer to separate broth from vegetables (or serve the broth with vegetables, if desired). Serve warm.
3. Store leftover broth in the refrigerator for up to 5 days in a sealed container or in the freezer for up to 1 month.

Yields
Serves 2-4

The post What You Need to Know About Bone Broth appeared first on Sonima.

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.

As you can probably guess, this is an ancient practice for clearing the body of toxins. In fact, Panchakarma’s literal translation is “five purification procedures.” But what many people don’t know about Panchakarma is that they’re not all safe for everyone. Luckily, there are many different external body work therapies also included in Panchakarma that more gently detox and rejuvenate the body. Here’s what you need to know.

Cleansing Panchakarma Detox

The most classic type of Panchakarma detox involves actually removing toxins from the body through one or more of the following methods:

• Virechana or purging: The patient is prepared for several days, then given herbs that will help them purge through the lower orifice.
• Vamana or emesis: The patient is prepared for several days, then given herbs that will cause them vomit.
• Basti or enema with herbs: An enema with herbs is administered to lure toxins from the colon.
• Basti or enema with oil: An oil enema is administered to nourish the colon.
• Nastya or nasal drops: Nasal drops are administered after preparation to detoxify the head and neck region.

The above methods are used by Ayurvedic doctors who specialize in internal medicine. Those who specialize in surgery may also use bloodletting, with leeches for example, as well.

Contrary to what’s commonly thought about Panchakarma detoxing, it’s extremely rare for someone to go through all five treatments. This would require a minimum of 60 days of supervised Ayurvedic care. Each treatment requires several days of preparation, oil massage, steaming, and in many cases, a special diet both before and after the treatment.

Instead, it’s much more common to undergo one or two of these treatments based on the season, doshas, or a specific health problem.

For example, purging treatments are often done to balance the pitta (fire) dosha, which tends to accumulate in the middle part of the gut. If someone has hyperacidity in their gut, which is seen as a pitta imbalance, purging is appropriate.

Emesis is done for kapha (water) dosha, which tends to accumulate in the upper part of the GI tract and chest. If someone comes to an Ayurvedic practitioner with chest congestion, then the practitioner may choose to undergo emesis with the patient because it is thought to remove the phlegm right from the upper chest.

Enemas are done for vata (wind), which tends to accumulate in the colon and pelvic area. Let’s say a patient comes with back pain. An Ayurvedic doctor may choose enema as a treatment because it’s in that area.

These treatments have total body effects, too. If somebody has arthritis, it’s considered a vata-related condition because of the pain and discomfort with movement, so an enema still may be chosen as treatment.

Nasal cleansing is done for conditions related to the head and neck region, so this could include headaches, sinus infections, and more.

Panchakarma cleansing treatments are also done seasonally because the change of the season automatically increases certain doshas. For example, in the fall, pitta energy is very high, so Ayurveda recommends undergoing purging. In early spring, we do emesis to remove mucus and phlegm. When it rains and the temperature comes down significantly, we have people undergo a course of enemas to control vata.

It’s important to note that Panchakarma cleansing treatments are not recommended for women who are pregnant, young children, the elderly who are weak, or those who have not gone through proper preparation. Because of the intense nature of these treatments, it’s highly recommended that you find a qualified Ayurvedic doctor you trust to administer them.

Related: 5 Essential Ayurvedic Herbs that Heal

Rejuvenating Panchakarma Treatments

In modern times, the word “Panchakarma” has actually come to mean something even broader and more complex than just detoxing. Rejuvenative treatments are also included in Panchakarma.

When you hear that people have undergone Panchakarma at an Ayurvedic facility, it doesn’t necessarily mean that they’ve undergone enemas and purging and the more deeply detoxing procedures. Instead, they might have just done a series of rejuvenating therapies.

Anyone can go to an Ayurvedic center and ask for rejuvenating Panchakarma, and they’ll receive treatments like whole body oil massage, steaming, shirodhara (where an oil stream is poured on you), and more. This is what most people think of when they hear about Panchakarma. Rather than treating a specific set of symptoms, these treatments are mainly health promotive for both the mind and the body.

Because of these treatments, everyone can take part in Panchakarma in some manner. Often, we recommend that these rejuvenating treatments are done seasonally as well, so you can start each new season feeling your best.

The post Should You Try a Panchakarma Detox? 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.

Our nutrition expert, Amie Valpone, recommends the following eight versatile superfoods as a starting point. Stock your kitchen with these basics, get creative with your preparations, and enjoy the benefits of a healthy, balanced diet all year long.

1. Leafy Greens

Leafy green superfoods, such as Swiss chard, kale, spinach, and dandelion greens, are rich in vitamins A, C, and K. They also contain the minerals iron and calcium, so if you’re lactose intolerant or avoid dairy because of digestive issues, consider loading up on leafy greens to help get your calcium fix.

To prepare, add a single tablespoon of extra-virgin olive oil to a large skillet and heat over medium heat. Add 1 clove of minced garlic and cook for 1 minute or until golden brown. Then add 1 head of finely chopped leafy greens and cover. Cook for 2 minutes, then stir until the greens are wilted. Season to taste with ½ teaspoon sea salt and ¼ teaspoon pepper and serve. Leftover sautéed leafy greens keep in a sealed container for up to two days in the refrigerator.

2. Beans, Legumes, Grass-Fed Beef, or Organic Poultry

Beans and legumes are excellent sources of fiber and protein. For examples, versatile chickpeas contain about 12 grams of fiber per cup, which is almost 50 percent of the daily recommended intake for women. They’re also a great source of iron, zinc and copper. Beans and legumes are a great choice if you are vegetarian or vegan, or if you don’t easily digest animal protein.

If you feel more energized eating meat or beans make you bloated and gassy, organic animal proteins such as lamb, grass-fed beef, bison, and chicken are a great options. Choose organic to avoid growth hormones and antibiotics, and select grass-fed beef, which has more heart-healthy omega-3 fatty acids than other beef.

Beans and legumes are delicious served in salads, soups, or even spread on toast. Enjoy grilled or roasted beef and chicken, or add meat to stews, soups, and stir-fries.

3. Nuts and Seeds

Nuts and seeds are high in monounsaturated and polyunsaturated fats and omega-3 fatty acids, which may help fight inflammation and ward off diseases. The healthy fats, protein, and fiber in nuts helps you feel full and satisfied. And certain nuts, such as walnuts, are also loaded with antioxidants, which help protect your body from cellular damage and premature aging. When buying nuts, steer clear of the bulk bins. Many are dirty, making the nuts prone to mold.

Eat nuts and seeds as a snack or tossed into a meal. You can also make your own nut or seed butter: In a mini food processor, blend 2 cups of nuts with ½ teaspoon sea salt until it forms a peanut butter consistency. Scrape down the sides as needed to blend, then transfer to a serving bowl and serve atop whole-grain toast or with sliced apples. Leftover nut butter keeps in a sealed container for up to three weeks in the refrigerator.

4. Gluten-Free Whole Grains

Whole grains are packed with fiber and other nutrients such as the minerals copper, phosphorus, manganese, and magnesium. Millet, quinoa, and wild rice are some of my favorite choices because they have loads more flavor compared to white rice. These grains are also easy to batch cook on a Sunday night; refrigerate the cooked grain in a sealed container to use throughout the week in lettuce wraps, soups, and salads.

To eat, cook ½ cup of any gluten-free whole grain according to the package directions in a medium pot with water or vegetable or organic chicken broth for extra flavor. Remove from the heat and toss in a few tablespoons of your favorite herbs, fruit, and nuts, then toss with olive oil, lemon juice, and salt and pepper. Leftover gluten-free whole grains keep in a sealed container for up to four days in the refrigerator.

Related: Grain-Free Lemon Almond Crackers

5. Fresh Herbs

Fresh herbs contain vitamin C and are loaded with antioxidants and anti-inflammatory compounds. When you purchase fresh herbs, look at the roots to make sure they still look bright green and fresh.

Parsley, basil, and dill are versatile options that work well in salads, while rosemary and thyme are good for seasoning vegetables or roasted meat. You can also add finely chop herbs to scrambled eggs. Store fresh herbs in the fridge in a jar of water like you would flowers to keep them perky.

6. Berries

Scientists have discovered that berries—blueberries, raspberries, blackberries, and strawberries—have some of the highest antioxidant levels of any fresh fruit. They are also a good source of fiber, phytochemicals, and vitamin C. In fact, a cup of strawberries has more vitamin C than a medium orange. They also add a touch of natural sweetness to any recipe without having to use added sugar.

Add fresh berries to yogurt parfaits, as a topping for ice cream, or dip them into creamy almond butter for a sweet treat. Or toss 1 cup frozen berries into your favorite smoothie, and you can forgo adding ice cubes and other sweetener.

7. Avocado

In addition to being addictively delicious, avocados contain more potassium than bananas, and they’re loaded with heart-healthy monounsaturated fatty acids. They also are full of fiber, which helps boost satiety.

To eat, slice a large (and very ripe) avocado in half lengthwise and discard the pit. Serve with a salad of greens or whole grains, on the side of eggs, mashed on toast, or prepared as guacamole.

Related: The Creamiest Avocado Aioli Sauce

8. Citrus

Citrus is often thought of as a powerful source of vitamin C, however, citrus fruits also contain potassium, calcium, and antioxidants to protect our bodies from oxidative stress and free radicals.

Citrus is at its peak ripeness this time of year, and the fruit makes a satisfying sweet and tangy snack. Lemon juice, lime juice, and orange juice are also fantastic used in salad dressings, marinades, or simply squeezed on fresh vegetables or roasted meat or fish.

>>Amie Valpone is the founder of The Healthy Apple and best-selling author of the cookbook Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body.

The post 8 Must-Eat Foods for a Balanced Diet 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.

That’s because we see the brain in a less concrete way. In Ayurveda, the mind is seen as something that’s spread all over the body. It’s located in two main areas: the head and the heart. In a sense, the head is the epicenter of the logical mind, and the heart is the location of the emotional mind. For optimal brain health to be achieved, these two aspects of the mind need to exist in harmony. The brain and the mind are intertwined.

There are three main ways to achieve this balance between logic and emotion: lifestyle, diet, and herbs. Here’s what you need to know about each.

1. Lifestyle

If you’re familiar with Ayurveda, you probably know that daily routine is an important part of the ancient practice. Tongue scraping and drinking water first thing in the morning are examples of routines Ayurveda recommends. These rituals laid out in the ancient texts are meant to be practiced daily for life. They serve a crucial purpose: To make use of our sense organs (like the ears, eyes, skin, and more) in order to establish a connection with our natural instincts over the forces of our minds.

Practices, like oil massage, are great examples of this. Vata, the wind energy, is considered to be the most harmful dosha when it comes to brain health. The best way to reduce the influence of an energy is to do something with opposite qualities. So since vata is dry, cold, and rough, we can use daily oil massage to keep it under control.

Most of these routines relate to physical hygiene, but there are also recommendations about mental hygiene. Ayurveda says that in order to achieve good brain health, people need to behave in a righteous way. This means telling the truth, respecting others, and being pleasant to those around you. Basically, Ayurveda says people should have a positive approach to their life in order to establish a healthy mental routine and boost brain health.

Science supports this idea. If you look at “blue zone” studies, or evaluations of people who live in areas of the world where the population lives the longest, one of the things they have in common is a positive life outlook.

Sleep is also a crucial part of a lifestyle that promotes brain health. A good night’s rest is essential for strong brain function, so building high quality sleep into your routine should be a priority.

Related: A Meditation to Help You Prepare for Restful Sleep

It’s also vital not to suppress natural urges, like needing to go to the bathroom, for example. Ayurveda says that doing so can cause toxins to accumulate in the deep tissues (FYI: the brain is considered deep tissue) and, simultaneously, increase vata energy in the body. So listening to what your body tells you is a key component in establishing a brain-health-promotive lifestyle.

2. Diet

Ayurveda makes specific diet recommendations for healthy brain function. In Ayurvedic texts, brain tissue is referred to as bone marrow. It may sound like a strange way of looking at it, but Ayurveda refers to anything that is contained in a hard bone cavity (like your brain) as bone marrow.

Why does that matter? It is believed that foods similar in structure to a certain type of tissue—brain tissue, for example, which is soft and oily—are beneficial for that tissue. That means the consumption of marrow is encouraged for meat eaters, either in the form of the marrow itself or in something like bone broth.

The use of healthy fat is also highly encouraged for brain health, since that is also considered to be soft and oily. This could be in the form of ghee, nuts and seeds, avocados. Food extracted from a hard shell, like walnuts and coconut, are also considered beneficial.

We also know that many brain issues, like dementia, affect the fatty tissues of the brain, so it makes sense that eating foods high in healthy fats may be helpful. This may be surprising because we have been told low fat diets were so healthy for so long, but this trend is changing, and Ayurveda has recommended healthy fats in the diet for thousands of years.

Related: Guidelines for Eating the Ayurvedic Way

3. Herbs

Herbs are also used in Ayurveda to keep the brain functioning well. There is a classification of herbs called medhya. Meda means “supports healthy brain function.” This has three aspects: intellect, memory, and willpower. Herbs that physically enhance the overall function of the mind fall into this category. Examples include Brahmi, Tulsi, Jatamansi, and Kapikacchu.

These herbs are often consumed as supplements, cooked in ghee, and are also sometimes added to oil and then used for application to the scalp. There is also a treatment called shirodhara, which involves pouring a stream of hot, herb-infused oil onto the forehead. It’s meant to reduce stress and can help bring the logical and emotional minds into harmony.

Lastly, Ayurveda recommends a seasonal head and neck cleansing (NASYA therapy) to keep the brain healthy. This is done by administering herbal oil nasally once every three to four months. There is a procedure for doing this that involves preparing the head and neck region beforehand with massage and steam. This practice should only be done by a qualified Ayurvedic practitioner, not on your own at home.

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