Category: In the Kitchen

They may not be on your food radar yet, but pulses have been an important part of human agricultural and culinary history since beans and chickpeas were first mentioned in Homer’s Iliad during the eighth century B.C.
If pulses aren’t a regular part of your diet, you aren’t alone. A large percentage of the pulses grown in North America are used for livestock feed or are exported to other countries. But pulses are slowly making their way into average North American pantries thanks to an aggressive marketing campaign by the United Nations in 2016 (which they declared the International Year of Pulses) with the hopes of creating new interest in this versatile superfood.
It appears that the pulse campaign was a massive success, as domestic consumption of pulses in the U.S. more than doubled in 2016 and 2017 when compared to stats from 2015.
This renewed interest in pulses is beneficial for our own health and for the health of the planet, so we’ve looked into some of the most commonly asked questions about pulses. Here’s why you should aim to make pulses part of your regular diet.

What are pulses?

The Global Pulse Confederation formally defines the term pulses as “crops harvested solely as dry grains, which differentiates them from other vegetable crops that are harvested while still green.” These dried crops include chickpeas, lentils, beans, and peas and are considered important staple ingredients in cuisines all over the world (especially in Pakistan, India, the Middle East, and the Mediterranean).
The difference between pulses and legumes lies in their specific classification: Pulses are a member of the legume family, but not all legumes are pulses. Soybeans and peanuts are too high in fat to be considered pulses, and fresh peas and beans are picked before they mature and dry out.

What are the nutritional benefits of pulses?

Protein

Pulses are an excellent source of plant-based protein (often containing two times the amount of protein found in whole grain cereals). As with almost all plant-based sources of protein, pulses are incomplete proteins, meaning they don’t provide all nine essential amino acids our bodies need to function.
[pullquote align=”center”]“I don’t think people realize how amazing and versatile pulses are. Because of their high fiber content, they can help with maintaining a healthy weight, digestive system, cardiovascular health, and to control our blood sugar levels.”
—Gabrielle Gott, certified holistic nutritionist[/pullquote]
There is still the common misconception that plant-based sources of protein must be combined in specific ways to ensure all amino acids are consumed in one meal. (The myth of complementary proteins has long been debunked; as long as you’re eating a varied diet you should have no issues meeting all your amino acid requirements.)

Fiber

Pulses are an incredible plant-based source of fiber (both soluble and insoluble), and Gabrielle Gott, healthy food blogger and certified holistic nutritionist at eyecandypopper, is a huge fan of pulses for this reason. She says:

On top of being an excellent source of plant-based protein and fiber, I don’t think people realize how amazing and versatile pulses are. Because of their high fiber content, they can help with maintaining a healthy weight, digestive system, cardiovascular health, and to control our blood sugar levels.

Pulses are such a good source of fiber that a detailed analysis of fiber content in various dried chickpea, lentil, bean, and pea crops for the journal Nutrients concluded that “pulse crop consumption should be emphasized in efforts to close the dietary fiber gap.” Fiber is beneficial to your health for many reasons, and a happy digestive system is just one perk of eating pulses regularly.
A 2016 study published in The American Journal of Clinical Nutrition found that “the inclusion of dietary pulses in a diet may be a beneficial weight-loss strategy because it leads to a modest weight-loss effect even when diets are not intended to be calorically restricted.”
Plant-based sources of fiber (including pulses) have also been associated with a lower risk of cardiovascular disease, a reduction in LDL “bad” cholesterol, and lowered blood pressure.
It’s important to note that for people who suffer from irritable bowel syndrome, Crohn’s disease, or ulcerative colitis, suddenly introducing pulses into your diet may cause diarrhea and cramping. Talk to your doctor or a registered dietitian before making any significant dietary changes.

Other Nutritional Benefits of Pulses

Naturally cholesterol free and very low in fat, pulses are also high in iron, a good source of folate and potassium, and gluten free. Pulses are also very low on the glycemic index; this means your body digests and metabolizes them at a slower speed, which results in a smaller change in blood sugar levels. (This is especially important to anyone who has diabetes.)  

Types of Pulses

Beans

What we call beans are actually dried seeds from a flowering plant family called Fabaceae. If you think of beans in terms of simple baked beans or the non-meat part of chili, Gott wants to inspire you: “They can easily be added to soups, salads, and stews for added nutrition. They can be roasted with spices. They can be blended into hummus-like dips. They can be transformed into burgers or fritters. They can be hidden in brownies.”
All beans are delicious, but which beans are best?

Navy beans

Navy beans contain the highest amount of fiber when compared to all other beans. Despite their name, navy beans are mild tasting white beans that can be used in a salade Niçoise, mashed in with tuna for a high-fiber sandwich filling, stirred into vegetable soups, and piled high on toast with greens.

Kidney beans

Deep red in color, kidney beans are a popular addition to chili con carne and Italian soups. Kidney beans contain phytohemagglutinin, a toxin that can cause potential stomach upset if the beans are undercooked or raw, so it’s important to make sure they’re fully cooked before serving. Use kidney beans for Tex-Mex dips, as a sweet potato topping, or the next time you make homemade sloppy Joes in place of all or half the ground beef.

Black beans (also known as black turtle beans)

Black beans are an especially good source of phytonutrients, including powerful antioxidants and antiproliferative compounds (nutrients that help slow the growth of tumors). Use black beans as the base for vegan tacos, blend them into Cuban black bean soup, or try Gott’s recipe for healthy black bean brownies.

Chickpeas

Chickpeas (also known as garbanzo beans) are the seeds of the plant family Faboideae and are widely used in Mediterranean and Middle Eastern cuisines. Chickpeas are a hardy pulse and will hold their shape in soup, curried dishes, and salads. Chickpeas require longer cooking times than other pulses if they’re cooked from scratch, so use canned chickpeas if you’re short on time.
Gott says, “I love to add sautéed chickpeas to my salads (usually just a quick roast in a pan with olive oil or coconut oil and some spices like paprika, turmeric, black pepper, cinnamon).” Puree chickpeas with tahini, olive oil, and garlic for a super simple riff on homemade hummus, roast them in your favorite spices, or try Gott’s recipes for healthy chickpea fritters with warm vegetable salad and roasted sweet potato, garlic, and chickpea salad with orange dill dressing.

Lentils

Lentils are small, lens-shaped pulses that can be used in a wide variety of recipes and are a staple of many global cuisines. Lentils are a particularly excellent source of folate and an important B vitamin used by our bodies to make DNA, and they have the highest insoluble dietary fiber content of all pulses. The following types of lentils are easily found in most grocery and natural foods stores.

Green lentils

Green lentils are also known as Puy or French green lentils. (Puy lentils must come from Le Puy, France, and they hold a Protected Designation of Origin certification from the European Union.) Mildly peppery in flavor with mottled dark skins, green lentils hold their shape well and are best suited for salads, as a warm side dish, or in place of sturdy grains.

Red and yellow lentils

Red and yellow lentils cook relatively quickly, collapsing into a soft mush that’s perfect for soups, stews, and dips. Sweet and creamy once cooked, red and yellow lentils are well known for being the main ingredient in dal, a comforting Indian soup that can be scooped up with chapati or roti.
To thicken soups, stews, and sauces, add a small handful of uncooked lentils and let them cook in the liquid until they’ve completely broken down (or try Gott’s warming recipe for Thai sweet potato and red lentil soup).

Brown lentils

Brown lentils are a great pulse to have on hand for meals that are dependent on your leftover situation the day before your weekly shopping trip. With their gentle, earthy flavor and sturdy shape, brown lentils are the perfect backdrop for hearty salad ingredients and a serving of protein. For a quick-yet-tasty side dish, sauté cooked brown lentils in olive oil and your favorite spices and serve while still warm with a sprinkling of chopped fresh parsley.

Peas

Dried green peas come from regular green peas that have been allowed to dry out in their pods. The peas split when their casing is removed, and the peas continue to dry out. With their high protein and fiber content, dried green peas are right at home in many Indian and Pakistani recipes, where they are used to thicken stews and soups.
Combine warm, cooked dried peas with Greek yogurt, cumin, coriander, and a drizzle of olive oil for an easy, crowd-pleasing dip for pita bread or crudités.

A Note on Pulses and Flatulence

Pulses have a well-deserved reputation for causing flatulence (we’ve all heard the song) because they contain sugars that our bodies are unable to fully break down. Once these sugars arrive in the colon they begin to ferment, which leads to flatulence.
There are many tricks of the trade when it comes to eating pulses and reducing the gas that follows, some more useful than others. To begin with, increase the amount of pulses you eat gradually; this will help your digestive system build up a tolerance. Soaking dried pulses before cooking and chewing slowly should also help clear up the gas situation. (It’s also important to remember that having a healthy amount of gas is a sign you’re on the right track in terms of the foods you’re eating.)

Buying and Storing Pulses

According to Pulse Canada, the three most important characteristics to look for when buying pulses are brightly colored seeds, uniform size, and smooth skins without chips or shriveled seed coats. Pulses should be stored in covered containers in a cool, dark area away from any sources of direct or indirect heat (heat can cause pulses to become rancid).
For freshest quality, buy pulses from online pulse catalogues or from Middle Eastern, Indian, or Mediterranean grocery stores whenever possible (or any other store with a high pulse turnover rate).
Cook dried pulses within a year of purchasing, and use canned dried pulses before their expiration date. Cooked pulses can be portioned out into resealable containers or freezer bags and frozen for up to 6 months.

The Future of Food: Pulses and Environmental Stability

The world is full of people who need affordable, easy-to-grow, and nutrient-dense food. And if current global population projections are accurate, there will be far more people in the future with this exact need.
[pullquote align=”center”]Pulses are essentially self-fertilizing thanks to their ability to absorb nitrogen from the air, which in turn eliminates the need to add traditional fertilizer.[/pullquote]
Fortunately, pulses fulfill all of those requirements while also being beneficial to the environment in which they’re growing. Pulses are essentially self-fertilizing thanks to their ability to absorb nitrogen from the air, which in turn eliminates the need to add traditional fertilizer. This self-fertilization technique means that pulses use half the energy to grow as other crops. Pulses have a much lower water footprint than other sources of protein (both animal- and plant-based) and are able to thrive in low-quality soil.
If you’d like to increase your fiber intake, up your plant-based protein options, lower your grocery bill, and help save the planet, a diet rich in pulses can assist you in achieving all of those goals. The examples mentioned in this article are just a starting point if you’re new to the world of pulses. Heirloom varietals are making their way to farmers markets near you and will continue to do so as long as there is interest from the general public.

Frittata is an easy and elegant dish that can be eaten for breakfast, lunch, or dinner and even makes for great protein-packed leftovers that can be served hot or cold.

 

Ingredients

• 6 eggs
• ¼ cup heavy cream
• 1 Tbsp. grated parmesan cheese
• 1 cup asparagus, cut into bite-size pieces
• 1 cup peas
• ¼ cup chopped scallions
• 1 cup shredded provolone cheese
• Salt
• Pepper

Special Equipment

• Cast iron pan
• Wooden spoon or rubber spatula
• Silicone brush

Method

1. Preheat oven to 350° F.
2. Crack the eggs into a bowl and beat until well combined.
3. Mix in the heavy cream and parmesan cheese.
4. Salt and pepper the egg mixture to taste.
5. Add the filling ingredients (asparagus, peas, scallions, and provolone cheese) to the egg mixture.
6. Mix until well combined.
7. Grease your cast iron pan (using a silicone brush will ensure an even coating—see tips on which oil to use and what to avoid below!).
8. Pour the egg mixture into your cast iron pan.
9. Use a wooden spoon or rubber spatula to smooth the top of the egg mixture (an even depth will ensure even cooking throughout).
10. Bake your frittata at 350° F for 25 to 35 minutes.
11. When the eggs are set, remove it from the oven.
12. Cut and serve.

Tips for Nailing the Perfect Frittata From 6 Culinary Pros

“Oh, the frittata! Just like the egg itself, there are literally hundreds of ways to make them, but not all are equal!” This frittata insight comes from Ken Immer, president and chief culinary officer of Culinary Health Solutions, who goes on to say, “The most important thing about the vessel, in my opinion, is that it should be heavy-duty enough so that it can be heated very hot so as to make a fabulous crust that doesn’t burn or stick to the pan.”
Chef J Jackson, aka Mr. Foodtastic—a private chef, speaker, caterer, and author— says a cast iron skillet is the ideal vessel for making frittata because it circulates heat well.
Your skillet will have to be greased quite liberally according to Immer, but he cautions against the quick and easy spray of Pam that might be your go-to. Why? It will burn almost instantly at the high heat that’s required to make a frittata, which will result in an unappealing aftertaste. Instead, opt for a minimum of one tablespoon of sunflower oil (or two if you’re using a particularly large pan).
Quick tip: If you don’t have a cast iron pan or would rather skip the hassle of cutting perfect portions, ladle your egg mixture into a muffin tin. Certified nutritional chef Melissa Eboli says, “Frittatas and frittata muffins are some of my signature dishes. I don’t only serve them up for brunch, but they are a popular item as appetizer selections for my events.”
When it comes to filling ingredients, registered dietician Amanda Baker Lemein of FEED Nutrition Consulting in Chicago says, “The more non-starchy vegetables, the better! These are filled with fiber, water, and many micronutrients, plus they add flavor and color.” Take Baker Lemein’s advice, and amp up your filling ingredient game by folding mushrooms or stem vegetables into your egg mixture.
Committed to reducing food waste? So are Rebecca Elbaum, clinical administrative dietitian at Montefiore Medical Center in New York City, and Claudia Sidoti, head chef and recipe Developer for HelloFresh. According to Elbaum, “Frittatas are an excellent way to clean out the fridge. You can really fill them with anything you have around!” She likes to use spinach, tomatoes, and feta cheese, or black beans, corn, and cheddar cheese as filling ingredients.
Sidoti has another interesting idea. “One of my favorites is a pasta and veggie frittata where egg is used as the primary source of protein while it’s also the binder. It’s a great way to use up leftover pasta, too.”
Whether you’re making a vegetarian frittata or opt to add meat, ensure your filling ingredients are fully cooked, not raw, and are drained well. Uncooked veggies will still be crunchy when your eggs are set, and adding soggy veggies or greasy sausage crumbles can compromise the texture of your frittata.
Ready to serve your frittata? Jackson says you should loosen the sides by guiding a clean knife around its edges. “It should be very easy. Put a plate on top of the skillet. Place a hand on top and flip over. Saying a prayer prior sometimes helps!”
We suggest garnishing your frittata with homegrown herbs or edible flowers like chive blossoms that will pair well with its savory flavors.

How to Make a Frittata-Centric Meal

Elbaum says she likes to serve frittatas with a carb for a complete meal. Her go-tos? “A slice of whole wheat toast, mini bagel with avocado, or breakfast potatoes.”
Looking for something on the lighter (or more portable) side? Consider pairing a slice of frittata with a green smoothie for a meal that balances sweet and savory while including all the macronutrients you need.
On the hunt for other healthy options for breakfast and beyond? Check out our easy protein pancake recipes, learn everything you ever wanted to know about oats and stuffed bell peppers, or put your Crock-Pot (or Instant Pot!) to good use with four recipes that can be enjoyed any time of day (and all week long).

As someone who lives an active lifestyle and has an obsession with all things nutrition, making green smoothie recipes at home was a total game changer. No time to make a salad? Green smoothies to the rescue! Need a healthy meal-on-the-go that won’t break the bank? Green smoothies can be made in under five minutes and poured into a portable water bottle for a nutritious breakfast or post-workout meal. All you need to get started is a blender, a green smoothie recipe, the greens themselves, and a few other healthy additions.

It’s easy being green—when you’re making smoothies, that is!

Everyone knows eating your greens is a healthy choice, but preparing and eating salads and sautéed greens with every meal can be tiresome (and time-consuming). Many greens (and other fruits and veggies) have a strong flavor that some people don’t like, making it extra-difficult to get those recommended 10 servings of fruits and vegetables per day. Green smoothie recipes make it easy to incorporate dark leafy greens and other healthy ingredients into a portable meal. Registered dietitian Julie Kostyk of Pure Nutrition says:

Adding dark, leafy greens into your smoothies is a great way to incorporate a food that is rich in fiber and many other nutrients, including iron, into your diet. Many people struggle to get enough green vegetables into their daily intake, but this alternative helps to increase your likelihood of meeting your daily intake.

How to Buy and Store Fresh Greens for Smoothies

How do you know which greens to add to your smoothie recipe? Look for leafy veggies that don’t have an overly bitter flavor or tough texture (mustard, collard, and Chinese greens tend to fall into this category and have a much better taste when cooked). Baby greens such as spinach, kale, and Swiss chard are perfect for smoothies as they have a milder flavor and can be blended seamlessly into a smoothie.
All that said, even if you’ve bought the “right” greens for smoothies, you may have experienced them languishing—going yellow-leafed and slimy in the crisper (which usually results in them all being thrown out) before you’ve had a chance to enjoy your first green smoothie. If this is something that happens to you regularly, consider buying frozen greens instead. Not only do they have a much longer shelf life, frozen greens are picked and then flash-frozen, a process which preserves their nutrients so effectively that in some cases they contain even higher concentrations of nutrients than fresh options.
[related article_ids=1003593]
If you’re purchasing fresh greens, look for crisp leaves that show no signs of spoilage or withering. Once you get home, remove the greens from their plastic bags and place them in a glass- or plastic-lidded container (or use a large resealable freezer bag). Line the container or freezer bag with a paper towel, which will help with excess moisture, and store with the lid on or the bag sealed shut. Wash them in cold water once you’re ready to use (not before, as this will speed up spoilage) and dry in a salad spinner or with a clean tea towel. Use your freshly washed greens immediately.

Hold back on the sugar.

Although green smoothies seem inherently healthy, it’s still important to pay attention to the ingredients being used, especially when it comes to sugar content. Kostyk says:

It is important to make sure you are not adding too much sugar, which could shift a green smoothie from a healthy choice to more of a dessert. I like to only use natural foods to sweeten smoothies, such as bananas or dates. I also try to limit the amount of fruit in my smoothies to no more than ½ cup, and if needed I will add a small date for additional sweetness.

Use fruit-flavored or dessert yogurt, fruit juice, agave, and honey in small amounts, opting for lower sugar ingredients whenever possible.

Choosing the Right Liquid Base for Green Smoothies

In order for green smoothies to have the most nutritional bang for their buck, it’s important to choose a liquid base that’s low in sugar and high in nutrients like protein, calcium, and vitamin D. Kostyk recommends keeping the following in mind when selecting a base for your smoothie:

I also try to encourage people to use milk as a base—either cow’s milk or soy milk—rather than juice, as milk adds a source of protein to your smoothie in addition to other nutrients, and juice will only add a lot of extra sugar and no protein. If people choose to use a dairy alternative other than soy milk, for example, almond, cashew, rice, et cetera, they should consider adding [another] a source of protein to their smoothie as these dairy alternatives do not contain a significant source of protein.

Greek Yogurt

A half cup of Greek yogurt provides around 10 grams of protein and gives green smoothies an extra-creamy texture. Stick to plain, low-fat versions whenever possible and add your own frozen fruit to the smoothie.

Pasteurized Egg Whites

Pasteurized egg whites have been treated to eliminate the threat of food-borne illnesses and are can be found packaged in cartons in the egg case. Very high in protein, pasteurized eggs whites give green smoothies a frothy texture.

Milk

One of Kostyk’s favorite liquid proteins to use in green smoothies, dairy milk also contains the added benefit of calcium and vitamin D. Combine non-dairy milks with any other protein option to maximize the amount of protein in your green smoothie.

Protein Powder

Adding protein to your green smoothie ensures you’ll stay fuller, longer (this is especially important if you’re using green smoothies as a [linkbuilder id=”6633″ text=”meal replacement”] option). But not all protein powders are made equal, so it’s important to choose high-quality proteins whenever possible.
Most protein powder is made from whey, a by-product of the cheese-making industry. However, vegan protein powders made from pea, hemp, and rice are also available. Add a scoop of protein powder to your green smoothie to help keep you satiated first thing in the morning or after a workout.

Spirulina Powder

Made from spirulina, a blue–green algae, this superfood contains an impressive 12 grams of protein per 3-tablespoon serving. What makes spirulina so special is that it’s a plant-based complete protein, which means that it has all 20 amino acids (including the 9 amino acids your body can’t produce on its own). Powdered spirulina is also a good source of iron, thiamin, riboflavin, and copper.

Nut Butters

Nut butters made from peanuts, almonds, or cashews, for example, are a fantastic way to add protein and healthy fats to your green smoothies. Worried about how much fat you’re adding? Powdered peanut butter is a great, lower fat option for green smoothies.
Now that you have some liquid base and add-in options in mind, here are some green smoothie recipes to get you started:

Julie Kostyk’s Chocolate Hemp Green Smoothie

This green smoothie is packed with protein thanks to the addition of pasteurized egg whites and powdered peanut butter. Don’t let the raw egg factor deter you from trying this tasty smoothie; the pasteurization process eliminates the threat of food-borne disease and the egg whites add an impressive 13 grams of protein per serving.

Yield: One 12-Ounce Serving

Ingredients:

• ¾ cups dairy milk or soy milk
• ½ cup pasteurized egg whites
• 2 Tbsp. powdered peanut butter (we love Bell Plantation’s PB2)
• 1 Tbsp. unsweetened cocoa powder
• Half of a large date (for sweetness)
• Half of a frozen banana
• 1 Tbsp. hemp seeds
• Handful of fresh or frozen greens (kale, spinach, Swiss chard, etc.)

Method:

• Begin by adding half the milk and the pasteurized eggs to the blender.
• Top with the powdered peanut butter, cocoa powder, date, banana, and hemp seeds.
• Blend for 20 seconds to combine, then add the rest of the milk and pasteurized eggs and finish with the greens.
• Blend the ingredients together until smooth—about 30 seconds. Drink immediately.

Super Strawberry Low-Sugar Green Smoothie

Perfect for summer sipping, this refreshing green smoothie gets its sweetness from raspberry herbal tea and frozen strawberries and blackberries. Strawberries and blackberries offer plenty of sweetness without any added sugar and are good sources of vitamin C (a single cup of strawberries has over 150 percent of the recommended daily intake) and dietary fiber.

Yield: Two 12-Ounce Servings

Ingredients:

• 1⅓ cups unsweetened raspberry iced tea (brew your own using Celestial Seasoning’s Raspberry Zinger)
• 1 cup frozen strawberries
• ½ cup frozen blackberries
• ½ tsp. grated ginger
• 2 cups baby spinach
• 1 cup ice (optional)

Method:

• Add 1 cup of the unsweetened raspberry iced tea to the blender, then the frozen strawberries, blackberries, grated ginger, and spinach.
• Blend briefly to combine the ingredients before adding the remaining ⅓ cup of unsweetened raspberry iced tea.
• Blend the ingredients together until smooth—about 30 seconds.
• To thicken up the smoothie, add the optional ice and blend once more.
• Pour into glasses and serve immediately.

Tropical Mango Banana Green Smoothie

Frozen mango, banana, and coconut milk make this tropical-inspired green smoothie an extra-creamy addition to your lineup. The sweetness of the tropical fruit covers up any lingering green aftertaste from the spinach, which makes this an ideal green smoothie for the whole family to enjoy.
Make sure to use frozen bananas if possible as they’re responsible for the milkshake-like texture of the smoothie.

Yield: Four 10-Ounce Servings

Ingredients:

• 1 cup milk (dairy or otherwise)
• ½ cup coconut milk
• 1 cup vanilla Greek yogurt
• 1 cup frozen bananas chunks (about two large bananas)
• 1 cup frozen mango chunks
• 1 dried date
• Juice from half a lime
• 2 cups baby spinach
• ½ cup orange juice

Method:

• Add the milk, coconut milk, and vanilla to the bottom of the blender.
• Layer the frozen banana, mango, dried date, lime juice, and baby spinach on top.
• Blend the ingredients together for 30 seconds, adding the orange juice in a slow stream until the smoothie achieves a smooth, creamy texture.
• Pour into glasses and serve immediately.

Chocolate Blueberry Matcha Green Smoothie

This green smoothie recipe uses matcha, an emerald-colored powder made of dried and ground green tea leaves. While many people love matcha’s slightly funky, bitter flavor, it can prove to be too strong for some palates. In this green smoothie recipe, matcha is combined with naturally sweet blueberries and coconut water so that you can reap its many nutritional benefits without having to worry about its strong taste.
Unsweetened cacao nibs give this smoothie a delicious chocolate flavor, but you can also substitute unsweetened cocoa powder if you don’t have cacao nibs on hand.

Yield: One 8-Ounce Serving

Ingredients:

• 1 cup coconut water
• ¾ cup frozen blueberries
• 2 Tbsp. cacao nibs OR 1 Tbsp. cocoa powder
• 1 oz chocolate protein powder (about 1 scoop)
• 1 to 2 tsp. matcha powder (try Starter Matcha 100% Organic Matcha)

Method:

1. Add half the coconut water to the blender and top with the frozen blueberries, cacao nibs (or cocoa powder), chocolate protein powder, and matcha.
2. Blend for 30 seconds or until mostly blended, then add the remaining coconut water.
3. Blend for 30 more seconds and pour in a glass. Serve immediately.

Vegan Raspberry Oat Green Smoothie

This vegan green smoothie will keep you feeling full for hours thanks to its high fiber and healthy fat content from the oats, raspberries, and almond butter. Although this recipe calls for almond milk, you can use any non-dairy milk that you like.

Yield: Two 12-Ounce Servings

Ingredients:

• 1½ cups almond milk
• 1 cup frozen raspberries
• ½ cup frozen banana slices (about one large frozen banana)
• 2 Tbsp. rolled oats
• 1 Tbsp. almond butter
• Two handfuls baby kale

Method:

1. Add 1 cup of almond milk to the blender along with the frozen raspberries and banana, oats, almond butter, and baby kale.
2. Blend for 30 seconds or until mostly smooth.
3. Add the remaining almond milk and blend for 30 seconds or until completely smooth.

Can green smoothies be used as a meal replacement?

The short answer? Yes! Kostyk says, “Green smoothies can be used as a meal replacement—even daily—provided that they are adequate in calories and have a balanced amount of protein, carbohydrates, and fat.”
It should be noted that many green smoothies that are made at juice bars and even [linkbuilder id=”6636″ text=”fast food”] restaurants tend to come up short in terms of their nutrient balance, so before you start using green smoothies as a meal replacement, it’s very important to get the correct nutritional facts.

A Final Note on Keeping It Clean (Your Blender, That Is)

If you love making green smoothie recipes but find cleaning your blender a pain (and let’s face it, it isn’t exactly the most pleasant of tasks), this simple hack will have your blender clean in no time. The next time you’ve finished using your blender, fill it a third of the way up with warm water and a small squirt of dish soap. Place the lid back on the blender and “blend” the soapy water for 30 seconds. This will remove any green smoothie remnants stuck under the blade. Pour the soapy water out of the blender into the sink and give everything a good rinse. You should be left with a clean blender, no scrubbing required.

I used to be a pot-a-day coffee nut. But my caffeine habit ended up causing heart palpitations (which were totally benign, but still scary!), and major crashes in the afternoon after the caffeine wore off.
I kicked my caffeine habit, but my energy levels paid the price. Getting more sleep just wasn’t an option, thanks to my son’s four-month sleep regression.
If you’re looking for natural energy boosters, here are seven that promise to pep you up as effectively as your afternoon latte, but without the caffeine.

Sometimes, an underlying issue may be the reason your energy is dragging.

There’s a big difference between needing an occasional energy boost because you had a late night and feeling chronically fatigued. If you consistently feel tired for several weeks or months but are getting adequate sleep and nutrition, it’s worth consulting your doctor to see if a medical condition might be causing your low energy levels.
One of the most common causes of fatigue is poor gut health, says Juliann Abecassis, a holistic healthcare provider in Jacksonville, Florida.
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“Symptoms of poor gut function are bloating, gas, acid reflux, abdominal cramping, diarrhea, constipation, poor appetite, or [getting] full quickly with small meals,” Abecassis explains. “Poor gut function can also cause brain fog, inability to retain information, inability to focus, [and] poor memory recall.”
Your gut is sort of like your body’s second brain, and it can have a direct effect on your mood and energy levels. Fiber and antioxidants can help restore gut balance, so if your gut health isn’t great, try getting more okra and other high-fiber foods in your diet.
An iron deficiency or B12 deficiency may also be a reason your energy is lagging as extreme fatigue may be an indicator that you’re not getting enough iron or B12 in your diet.
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Routine blood work at your doctor’s office can easily identify if you have a vitamin deficiency. Luckily, supplements and increasing your intake of dark, leafy greens and healthy proteins can help boost your natural energy levels.
“Ever stand up and get black spots in your vision, narrowing vision, feel lightheaded, or need a minute to stabilize? You’re probably dehydrated! Dehydration can also cause fatigue!” Abecassis says. “One of the best ways to fix this is to drink water that has electrolytes—add a pinch of pink Himalayan sea salt or a squeeze of fresh citrus in order to make your own electrolyte water.”

Natural Energy Boosters

Sometimes there’s no underlying issue for your fatigue—unless you count the meltdown your kid had because you packed peanut butter instead of turkey for lunch, the 15 loads of clean laundry that still need to be folded, and the pile of paperwork you brought home from the office.
If you feel occasionally fatigued, here are seven natural energy boosters for those particularly rough days. While all of these natural energy boosters are safe for consumption, always consult your healthcare provider before taking any supplement.
Also, if you’re pregnant or nursing, know that most of these natural energy boosters are off limits, especially during the first trimester.

Ginseng

Ginseng is a natural herb that has long been used for its energy-giving properties. In fact, ginseng is a well-known adaptogen, a natural substance that promotes homeostasis in the body. One study from the Mayo Clinic showed that cancer patients experienced significant fatigue reduction after eight weeks of ginseng supplements.
Heads up to all the pregnant women looking for an energy boost: Ginseng is not recommended during pregnancy, especially in the first trimester.
The easiest way to use ginseng as a natural energy booster is to boil it as a tea, says Rebekah Epling, an herbalist is West Virginia.
“Technically, you’ll be making a decoction,” Epling says. “For a ginseng tea decoction, use approximately a quarter ounce of dried ginseng root per one cup of water. Bring the water to a boil, add ginseng, cover, and simmer for 30 minutes. Then strain the water and you’ve got ginseng tea!”
Make sure you get 100 percent real  American or Asian ginseng though, as some kinds available in stores are processed with ethanol (you can read more about ethanol and its environmental impacts here).

Cordyceps

Okay, so the first time I heard of cordyceps, I may or may not have thought they were a kind of extinct dinosaur. Actually, cordyceps are a type of fungi used in traditional Chinese and Tibetan medicine that have purported healing and energy-giving properties.
In one study, mice that were given cordyceps supplements for three weeks were able to swim for substantially longer periods than mice in the control group. According to the same study, cordyceps contain large amounts of B vitamins, which may be why they’re such a great natural energy booster.
So far, no studies have shown any real threat of human toxicity, but still, pregnant and nursing women should steer clear of cordyceps since there hasn’t been much research on how cordyceps may affect a developing fetus or nursing child.
To use cordyceps, you can either purchase a cordyceps powder supplement from a reputable herbalist or boil dried cordyceps into a tea for a natural energy boost.

Maca Root

Maca is a Peruvian plant that was first documented in 1553 for its medicinal properties. Not only is it touted as a natural energy booster, but maca may also improve libido and enhance fertility.
Maca is part of the brassica family and is most closely related to other leafy greens like watercress, cabbage, and mustard greens. And, like the leaves of other plants in the mustard family, maca leaves are also perfectly fine to consume. But the best way to consume maca, says Epling, is in powdered form.
“It’s best to consume the raw powdered root in order to preserve the active ingredients. It can have an unpleasant taste,” Epling says, “so most people put it in coffee, smoothies, or oatmeal.”
Luckily maca is one of most easily accessible natural energy boosters in the U.S., so you can probably find it at a specialty food store or even the farmers’ market. Ready to add maca to your menu? Try this delicious almond butter maca smoothie from Blissful Basil.

Holy Basil

Tulsi, or holy basil, is a type of basil (yes, just like the basil in your herb garden) that is revered in some cultures for its restorative powers.
According to one study, holy basil can indeed be used for a variety of maladies and works well as a natural energy booster. A potent adaptogen, holy basil is bitter and hot to the taste but can help promote balance within the body. Like the other natural energy boosters on this list, you can boil holy basil leaves in hot water for a tea, or you can simply chew a few fresh holy basil leaves for a quick energy boost.
Holy basil still isn’t recommended for pregnant women in the first and second trimesters as basil has been shown to promote uterine contractions. That said, if you’ve gone past your due date, there’s nothing wrong with eating a little basil to try to get labor started. There’s not a whole lot of scientific data on whether or not this really works, but if it means more pizza and pesto, then bring it on!

More Easily Accessible Natural Energy Boosters (That Are Also Safe During Pregnancy)

Understandably, your local grocery store may not be flush in cordyceps. Luckily, there are more accessible natural foods that can still give you a boost of energy when you need it most. Plus, pregnant ladies, rejoice; all of these are safe for consumption during pregnancy.

Turmeric

“This yellow spice originates from the Curcuma longa plant native to India and southeast Asia. It has been used in Eastern medical practices for thousands of years, and many swear by it despite the apparent want of more empirical evidence,” says Caleb Backe, a health and wellness expert at Maple Holistics. “The active ingredient, curcumin, has been linked to improved brain function and increased energy due to its ability to aid digestion and balance levels of fat and sugar in the blood. It is an anti-inflammatory, antioxidant, and antimicrobial agent, and can be used as a spice or supplement.”
To use turmeric, simply reach for it as you spice in your favorite dishes, like this delicious turmeric-coconut curry recipe, or consider whipping up a turmeric latte.

Goji Berries

“Goji berries especially have gotten more popular in recent years, being labeled [a] superfood by those who spread the buzz,” says Backe. “They contain unsaturated fatty acids, beta-carotene, lycopene, and a long list of trace minerals.”
Goji berries are a bright red-orange berry native to China. To be honest, they kind of look like small, skinny cherry tomatoes, but they are big on taste! Goji berries can be eaten fresh or dried. However, because goji berries lower blood sugar levels, they could cause an adverse reaction if ingested by people who are taking medication for diabetes. Additionally, isolated studies have shown that goji berries may also interact negatively with blood thinners like Warfarin, so talk to your doctor before consuming goji berries if you take these medications.

Nuts

“Many types of nuts are great for you due to their antioxidant properties, though you would want to watch your intake, as some are rather high on the caloric scale,” Backe warns. “Nuts contain fiber, protein, omega-3 fatty acids, vitamins E and B (known for their energy-boosting abilities), and walnuts in particular have also been linked to heart health and increased brain function.”
“A handful of these can provide you with a boost of energy if you are feeling slow and laggy,” Backe continues. “These, too, can be eaten as is, salted, roasted, dipped, or used in many ways in a large number of recipes. Rice with pecan bits and raisins, for instance, is a classic!”
Whether you want to go all out and order yourself some cordyceps or prefer to snack on a nutty trail mix while sipping turmeric tea, before you pour another cup of coffee, consider trying one of these natural energy boosters to put some pep in your step.

Before you tell me how much you hate, even detest, pickled beets (and who hasn’t had a bad pickled beet before?) hear me out: Homemade pickled beets are light years ahead of the suspicious-looking red disks you can find floating in room-temperature brine in the canned vegetable aisle. This recipe for quick-pickled beets will do what you’ve probably thought was impossible: It will make you love beets!
Before you know it, you’ll be making these quick-pickled beets every week and finding new ways to include them in your favorite recipes (which is fantastic, especially when you consider all the amazing nutritional benefits of pickled beets). It’s time to cast aside your aversion to beets and give this easy quick-pickled beet recipe a try!

Why Pickled Beets Can’t Be Beat (Nutritionally, That Is)

Despite their humble origins, beets (including beets of the pickled variety) are a formidable source of essential vitamins and minerals. Julie Kostyk, registered dietitian, nutritional counselor, and co-founder of Pure Nutrition Consulting, is a big fan of beets because of their potassium and folate content. She says:

Nutritionally, I think beets are a fantastic way to get in a source of potassium and folate. Some people may be surprised to learn that a half cup of cooked beets has more potassium than one medium orange or a half cup of raw tomato! In terms of folate, a half cup of cooked beets has more folate than one cup of raw spinach or one slice of white bread made from folate-enriched flour.

Cristel Moubarak, registered dietitian, food coach, and founder of nutriFoodie, loves beets for their vitamin C and iron content, sharing that “one unique aspect about the benefits of beets concerns vitamin C and iron, as vitamin C helps with the absorption of plant-based iron sources.” Beets contain both of these nutrients, which means the iron in beets is readily absorbed by the body thanks to their vitamin C content.
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Kostyk also points out the fact that “beets offer antioxidant and anti-inflammatory benefits due to their content of anthocyanins, which help give beets their gorgeous color.” Anthocyanins are so powerful that they’re currently being studied for their effects on cardiovascular disease, cancer (including lung, colon, and skin cancer), and cognitive function.

Basic Quick-Pickled Beets

These quick-pickled beets require very little prep time, making for a great lazy weekend afternoon activity. For best results, choose beets that are young and relatively small (the farmers market is a fantastic place to find both regular and heirloom beets). Use common red beets, golden beets, or candy cane beets (or a combination of these varieties) in this recipe, but be warned that red beets will dye all the other ingredients a vivid shade of crimson.
Because the vinegar does the pickling in this recipe (versus pickling that occurs as a result of lacto-fermentation) these beets won’t have any probiotic benefits. If you’re specifically looking for fermented pickled beets, we recommend ordering a jar of these highly rated organic pickled beets from Oregon Brineworks. Store your quick-pickled beets in the refrigerator for up to a month—but be warned that given their deliciousness, the likelihood of them lasting that long is very low!

Ingredients:

• 1 lb young beets
• ½ cup white wine vinegar
• ½ cup water
• ¼ cup white sugar
• 4 whole black peppercorns
• ½ tsp. kosher salt
• ¼ cup thinly sliced red onion

Special Equipment:

• Large pot
• Measuring cups and spoons
• Disposable gloves (if desired)
• Small saucepan
• Whisk
• 1-quart mason jar

Method:

1. Using a paring knife, trim the beets, removing all their green stems and any overly long roots.
2. Fill a large pot with the trimmed beets and enough cold water to cover them.
3. Gently simmer the beets over medium-high heat until tender (about 40 minutes to 1 hour depending on the beets), adding more water as needed.
4. Remove the beets from the water and allow to cool until you can comfortably handle them.
5. Wearing the disposable gloves to prevent your hands from becoming stained, rub the peels off the beets. The skin will slip off easily and can be discarded.
6. Cut the beets into ¼ inch slices or quarters if they’re very small. Transfer to the mason jar, adding the thinly sliced onion, and set aside.
7. In a small saucepan, bring the white wine vinegar, water, sugar, peppercorns, and salt to a boil and whisk together until the sugar and salt are completely dissolved.
8. Allow the brine to cool slightly before pouring over the beets and red onion slices. Cover with a lid and let marinate in the fridge for at least 30 minutes (or overnight, if possible) before serving.

Pink Pickled Beet and Shredded Chicken Salad

This delightfully tangy pink salad uses the above recipe for quick-pickled beets and leftover shredded chicken breast (a perfect way to make the most of the rest of that rotisserie chicken sitting in your fridge). For the sake of convenience, you can buy pre-shredded carrots and red cabbage, or you can use a box grater or the shredding attachment on a food processor to create them yourself.
This beet salad is delicious when piled on a bed of greens (arugula, radicchio, and endive work particularly well) or stuffed into warm pita bread with alfalfa sprouts. This salad keeps in the fridge for two days.

Ingredients for the Dressing:

• ⅓ cup tahini
• ⅓ cup Greek yogurt
• ¼ cup water
• 2 cloves of garlic
• Juice of one lemon
• 1 Tbsp. red wine vinegar
• 1 tsp. sugar
• 1 tsp. kosher salt

Ingredients for the Salad:

• 2 cups quick-pickled beets, julienned or roughly shredded (see this video for tips on julienning)
• 2 cups shredded carrots
• 1 sweet red pepper, cut into thin strips
• 2 cups red cabbage, shredded
• 2 cups shredded chicken breast
• 1 cup flat-leaf parsley, minced
• ½ cup fresh mint, thinly sliced
• ¼ cup toasted pumpkin seeds OR crushed peanuts

Special Equipment:

• Blender
• Measuring cups and spoons
• Large salad bowl
• Salad tongs

Method:

1. Make the salad dressing first by adding all the ingredients to the blender and blitzing until smooth and creamy, adding extra water to thin the dressing if necessary. Allow the dressing to sit for 30 minutes.
2. Combine all of the salad ingredients in a large bowl and drizzle with the salad dressing. Serve immediately or cover and refrigerate for up to two days.

Other Creative Ways to Use Pickled Beets

On a Cheese and Charcuterie Board

Pickled beets add plenty of gorgeous color to any cheese or charcuterie board. In order to prevent any red color from bleeding onto the other items, put the pickled beets in a small bowl or ramekin and place next to the meat, cheese, and other accompaniments.

In a Middle Eastern–Inspired Buddha Bowl

Tuck some julienned pickled beet slivers beside baked falafel, cucumber spears, shredded cabbage, tzatziki, hummus, crumbled feta, and black olives for a tasty Middle Eastern–inspired power bowl.

As Part of a Muffuletta Sandwich

Muffuletta is a type of pressed sandwich full of deli staples such as salami, mortadella, provolone, olives, artichoke hearts, roasted red peppers, and other pickled vegetables (you can see where this is going, right?). Use pickled golden beets whenever possible when you’re making muffuletta as this will prevent the rest of the filling and the bread from turning bright red. If you don’t have pickled golden beets, don’t worry, the muffuletta will still taste delicious despite its vivid color.