We created this 7-layer dip not only to enjoy as a healthy snack, but also to sneak in some beneficial bone broth and gut-boosting probiotic yogurt. It will work any time of year as an appetizer as well!

What Is the 7 Layer Bean Dip?

Where did this bean dip come from? The history of the 7-layer bean dip is a bit vague, but the ingredients are inspired by Tex-Mex cuisine with the use of beans, tomatoes, onion, cilantro and avocados.

The popularity of taco dip and other types of dip increased in the 1950s after a television ad appeared showing dehydrated soup mix being added to a cream cheese dip.

We chose to make this a seven-layer bean dip instead of a five-layer dip because we wanted to add as many fresh and immune-boosting vegetables as possible. The more flavor, the better!

One ingredient omitted is refried beans. Typical refried beans are cooked and mashed, then reconstituted with pork lard. Not very healthy!

Key Ingredients

This 7-layer bean dip really is magical, and here’s why: I chose black beans as the base for the bean dip recipe, blended with protein powder from bone broth, lime juice, garlic powder and sea salt.

Black beans contain not only protein, but fiber, antioxidants and many vitamins. Fresh tomato and onion salsa go on top, which contains many antibiotic, antifungal and anti-inflammatory properties.

We added goat yogurt to this 7-layer dip recipe to replace sour cream, which usually comes from conventional cow’s milk. Goat milk is easier to digest, and eating the fermented form increases good bacteria in the gut, which then boosts your immune system overall.

Cilantro makes a wonderful addition to this 7-layer taco dip, with its pungent flavor and detoxifying properties.

Next, we added guacamole, that contains healthy fats from avocados and more immune boosting herbs and vegetables.

Bell peppers make up another layer, and you’ll get a dosage of vitamin C with each bite. Lastly, we added raw sheep cheese for another layer of flavor and probiotics.

This adds up to a great macronutrient snack, with 13 grams of carbohydrates, 7 grams of fat and 8 grams of protein per 150 calorie serving. Those 13 grams of carbs also include 5 grams of fiber!

How to Make 7-Layer Bean Dip

Now let’s get started on this seven layer bean dip. You can use any medium-sized serving bowl or dish to hold all the layers. Make sure it’s shallow enough for dipping.

First, you will blend black beans with the protein powder, half a lime squeezed, garlic powder and sea salt until all is smooth and creamy. Line the bottom of your dish with the black bean mixture.

Take the diced tomato and onion and toss it with lime juice into the salsa mixture. Pour the salsa over the black bean base.

Next, take goat yogurt and spoon it out over the salsa.

The next layer is chopped benefit-rich cilantro, so slather it on generously.

Guacamole is up next; don’t be shy and pile it on.

Hopefully you chopped your peppers at this point in the 7-layer Mexican dip game, which go on next.

Grate raw sheep cheese freely over the top, and be prepared to dip into this magical 7 layer bean dip.

You can use sprouted tortilla chips, raw vegetable crudités or a fork for some serious snacking. You won’t want to make another refried bean dip again.

7-Layer Bean Dip Recipe

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• Author: Dr. Josh Axe
• Total Time: 15 minutes
• Yield: 12
• Diet: Gluten Free

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We made this a seven-layer bean dip instead of a five-layer dip in order to add as many fresh and immune-boosting vegetables as possible. It’s also delicious!

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Ingredients

Layer one:

• One 15-ounce can black beans, drained and rinsed (or go with fat-free refried beans)
• 1 scoop protein powder made from bone broth (unflavored)
• ½ lime, squeezed
• 1 teaspoon garlic powder
• ½ teaspoon sea salt

Layer two:

• 1 large heirloom tomato, guts and membranes removed and diced
• ½ red onion, diced
• ½ lime, squeezed

Layer three:

• 1 cup plain goat yogurt (or Greek yogurt if you can tolerate dairy)

Layer four:

• one bunch of cilantro, finely chopped

Layer five:

• 1 cup guacamole (or get store-bought)

Layer six:

• 2 bell peppers, seeds and membranes removed and chopped

Layer seven:

• 4 ounces raw sheep cheese, grated (or goat cheddar cheese)

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Instructions

1. In a high-speed blender, add in black beans, bone broth protein powder, lime juice, garlic powder and sea salt. Blend until smooth and creamy.
2. In an 8-inch glass bowl or 6-inch glass dish, line the bottom with the first black bean layer.
3. In a small bowl, mix together tomatoes, onion and lime juice. Add on top of black bean layer.
4. Spoon goat yogurt evenly across tomato mixture.
5. Evenly layer chopped cilantro on top of goat yogurt.
6. Scoop guacamole over cilantro layer.
7. Place chopped peppers on top of the guacamole.
8. Sprinkle raw sheep cheese on top. Keep refrigerated until ready to serve.

• Prep Time: 15 min
• Category: Appetizers
• Method: Mixing
• Cuisine: Tex-Mex

Nutrition

• Serving Size: 1/2 cup (125 g)
• Calories: 150
• Sugar: 2.3 g
• Sodium: 177 mg (12% DV)
• Fat: 7.1 g
• Saturated Fat: 3.2 g
• Unsaturated Fat: 3.4 g
• Trans Fat: 0 g
• Carbohydrates: 13.5 g
• Fiber: 5 g
• Protein: 8.5 g
• Cholesterol: 13 mg

The post 7-Layer Bean Dip Recipe appeared first on Dr. Axe.

What Is Cowboy Caviar?

No one is quite sure how cowboy caviar got its name and, depending on where you’re from, you might’ve heard it called a few things: black-eyed pea salad, Southwestern dip or black bean salsa. But whatever its name, you’ll want to lasso up this recipe.

This cowboy salsa is full of some pretty tasty ingredients, like black beans, black-eyed peas, avocado and seasonings.

The beauty of cowboy caviar is its simplicity. Aside from chopping your veggies, this is a “throw in a bowl and forget about it” type of recipe. No cooking means it’s a summertime favorite, perfect for those nights when the last thing you want to do is turn on the oven.

Because it’s a salad/salsa/dip hybrid, there are also tons of ways to enjoy cowboy caviar. You can eat it solo or serve it as a side for burgers or BBQ chicken. The fresh flavors make it a delicious topping for tacos, and it goes great with tortilla chips.

If you really want to get creative, you can serve this cowboy caviar recipe with scrambled eggs or as a topping for oven-baked potatoes or French fries. With this flavor combination, you can’t really go wrong.

Best of all, this cowboy caviar is suitable for all palates. Vegans, vegetarians, gluten-haters — cowboy caviar is for everyone! No dairy, no gluten — just a whole lot of flavor.

Nutrition Facts

But, you wonder, is cowboy caviar healthy? You’re in luck because this is one of the healthiest dips around! Here’s (approximately) all the good stuff you’re getting in one serving:

• Calories: 130
• Carbohydrates: 7 g
• Fiber: 5.6 g
• Sugar: 5 g
• Fat: 6.1 g
• Protein: 4.3 g
• Sodium: 376 mg (16% DV*)
• Vitamin C: 57.7 mg (77% DV)
• Vitamin A: 1,411 IU (60% DV)
• Vitamin K: 35.9 mcg (40% DV)
• Manganese: 0.432 mg (24% DV)
• Copper: 0.219 mg (24% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Now let’s talk about some of the ingredients that make this cowboy caviar so good for you.

Black beans are an inexpensive way to get your fill of fiber, protein and legume goodness. These affordable beans are awesome at reducing inflammation. They also protect your heart from disease thanks to the phytonutrients in beans, which help get rid of bad cholesterol.

Black beans also are packed with fiber, which joins in on the fight against “bad” cholesterol levels and keeps you feeling full for a longer amount of time, along with removing waste and toxins from your body.

Black-eyed peas aren’t as common as black beans, but they should be. They’re especially good for your digestion and help keep bowel movements regular. Additionally, black-eyed peas are rich in iron, which helps to prevent anemia and are fantastic for your skin and hair thanks to the vitamin A.

Another ingredient in this cowboy caviar that you’ve likely seen popping up a lot is apple cider vinegar. Not only are there a ton of home uses for apple cider vinegar, but when you ingest it, ACV can boost your metabolism, is full of good probiotics to give your gut a friendly kick and even lowers blood pressure.

How to Make Cowboy Caviar

Now that you know why cowboy caviar is so good for you, it’s time to get this healthy dip going. Because this recipe is basically just assembly, you can prepare it ahead of time and save yourself from slaving in the kitchen while guests or family are in a different room.

Go ahead and dice up your pepper and tomatoes … and then your onion.

At this point, if you’re making the salsa in advance, you can go ahead and chuck the onions, pepper and tomato in a bowl and place it in the fridge until you’re ready to add the rest of the ingredients.

But if you’re ready to go to town on this cowboy caviar ASAP, add everything in a large bowl now.

If you’re feeling extra zesty, a splash of freshly squeezed lime juice is a nice addition.

And the next step? Chow down, of course.

As mentioned, try this dip with your favorite tortilla chips or with tacos.

Other Tasty, Healthy Mexican or Southwestern Dips

• Easy guacamole
• Queso
• Pico de gallo
• Mango avocado salsa
• Cucumber salsa
• Chunky tomato salsa

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Cowboy Caviar Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 minutes
• Yield: 8
• Diet: Vegetarian

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This cowboy caviar or cowboy salsa is full of some pretty tasty ingredients, like black beans, black-eyed peas, avocado and seasonings. It’s a nice filling changeup from salsa and guacamole.

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Ingredients

• 15 ounces black beans, drained and rinsed
• 15 ounces black-eyed peas, drained and rinsed
• 2 Roma tomato, diced
• 1 red bell pepper, diced
• 1 red onion, diced
• 1 cup cilantro leaves, chopped
• 2 tablespoons apple cider vinegar
• 1 tablespoon maple sugar
• ½ teaspoon garlic powder
• ½ teaspoon dried oregano
• ½ teaspoon dried basil
• ½ teaspoon chili powder
• ¼ teaspoon ground black pepper
• ¼ cup extra virgin olive oil or avocado oil
• ½ avocado, diced

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Instructions

1. Mix all ingredients together in a large bowl and refrigerate 30 minutes prior to serving.
2. Serve with your favorite tortilla chips or atop your favorite tacos.

• Prep Time: 10 min
• Category: Appetizers
• Method: Mixing
• Cuisine: Mexican

Nutrition

• Serving Size: 1 serving
• Calories: 130
• Sugar: 6.5 g
• Sodium: 376 mg
• Fat: 6.1 g
• Saturated Fat: 0.9 g
• Unsaturated Fat: 4.8 g
• Trans Fat: 0 g
• Carbohydrates: 7 g
• Fiber: 5.6 g
• Protein: 4.3 g
• Cholesterol: 0 mg

The post Cowboy Caviar: the Best Hearty Salsa Alternative appeared first on Dr. Axe.

Until now.

This jalapeño poppers recipe is the perfect food to serve on game night, as an appetizer, when you’re watching a movie or just because. It’s probably one of the healthiest jalapeño popper recipes out there, too.

Healthy? Yep. For a two popper serving, it’s 157 calories and very good macros: 3.5 grams of carbs, 12 grams of fat and 10 grams protein.

Key ingredients

These poppers are stuffed with delicious feta and goat cheese. Because goat milk is superior to cow’s milk, that means you’re going to get a ton of calcium and vitamins without the amount of inflammation that cow’s milk can invoke.

People who have trouble digesting cow’s milk often find that goat cheese doesn’t bother them in the same way. And feta cheese is one of the healthiest cheeses on the planet.

These stuffed jalapeño peppers are also full of flavor, thanks to a zesty blend of cumin, chili powder, paprika and oregano. These combine to product a Tex-Mex like flavor.

So we can avoid pork, here we use turkey bacon. If you can get your hands on beef bacon, that’s a great option, too.

And finally, because every spicy snack needs a cooling dip, this pairs deliciously well with our creamy, homemade avocado ranch dressing. Yes, you need to make this one!

How to make jalapeño poppers

Start by halving the jalapeño peppers and preheating the oven to 350 F. Line one or two baking sheets with parchment paper (depending on how big your peppers are) and set aside.

Dice up half a white onion. Get out the spices: cumin, chili powder, paprika and oregano.

You’re also going to skip the yellow processed cheese that’s found in most jalapeño popper recipes, and head straight to the good stuff: feta and goat cheese.

Mix together all the ingredients, minus the jalapeño peppers and turkey bacon, in a medium-sized bowl, until it’s all well combined.

Then, using your hands and a spoon, stuff each pepper with the cheesy mixture. Next, wrap each stuffed jalapeño pepper with a slice of turkey bacon.

If you’d like to keep some of the poppers meat-free, you can skip the turkey bacon on some. These jalapeño peppers are tasty even without the bacon. Your vegetarian friends will thank you later!

Bake the poppers for 20 minutes or until the cheese is bubbly, and serve my jalapeño poppers recipe warm with the avocado ranch dressing.

Other appetizers or game day snacks

• Buffalo chicken dip
• Chili cheese dip
• Cowboy caviar
• Loaded nachos
• Avocado deviled eggs
• Goat cheese & artichoke Dip
• Homemade hummus
• Spicy kale chips

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Jalapeño Poppers Recipe

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• Author: Dr. Josh Axe
• Total Time: 30 minutes
• Yield: 6
• Diet: Gluten Free

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Description

This jalapeño poppers recipe is the perfect food to serve on game night or as an appetizer for an outdoor meal.

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Ingredients

• 12 jalapeño peppers, stemmed removed, sliced in ½ length-wise and seeds removed
• ½ white onion, diced
• 1 package turkey bacon (or beef bacon)
• ½ cup goat feta
• ½ cup shredded goat cheese
• ½ teaspoon cumin
• ½ teaspoon chili powder
• ½ teaspoon smoked paprika
• ½ teaspoon oregano
• sea salt and pepper to taste

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Instructions

1. Preheat oven to 350 F.
2. Line a baking sheet, or two, with parchment paper and set aside.
3. In a medium-sized bowl add everything except the jalapeños and turkey bacon, mixing until well-combined.
4. Using your hands, fill each halved jalapeño with the cheese mixture.
5. Wrap jalapeño with turkey bacon and place on baking sheet.
6. Bake for 20 minutes.
7. Pair with our avocado ranch dressing, optional.

• Prep Time: 10 min
• Cook Time: 20 min
• Category: Appetizers
• Method: Baking
• Cuisine: Mexican

Nutrition

• Serving Size: 2 poppers (85 g)
• Calories: 157
• Sugar: 1.8 g
• Sodium: 110 mg (7% DV)
• Fat: 11.7 g
• Saturated Fat: 5.7 g
• Unsaturated Fat: 5.1 g
• Trans Fat: 0.06 g
• Carbohydrates: 3.5 g
• Fiber: 1 g
• Protein: 10 g
• Cholesterol: 48 mg

The post High-Protein Jalapeño Poppers appeared first on Dr. Axe.

Some of the main kimchi ingredients include Napa cabbage, radish, scallion, cucumber and red chili paste. Other major components that are considered healthy, functional foods include garlic, ginger and red pepper powder.

Today, kimchi is considered Korea’s “national dish” — in fact, on average people in Korea consume about 40 pounds of kimchi per person, per year.

Never tried it before? If you like cultured vegetables and fermented foods like sauerkraut, you’ll probably love kimchi, too.

What does kimchi taste like? It tastes spicy and sour due to the fermentation process that produces live and active “probiotic cultures,” which are responsible for some of its benefits, including improving digestion and raising immune function.

What Is Kimchi?

Kimchi is a traditional side dish and staple of Korean cuisine. It consists of fermented and salted vegetables, most commonly Napa cabbage and Korean radishes with a variety of flavorful and spicy seasonings.

How long does it take to ferment kimchi? In order for kimchi ingredients to actually become a true kimchi, they must undergo a traditional fermentation process inside tightly sealed glass jars. This takes place anywhere from several days to several months.

During this time, the flavors, textures and health benefits of kimchi dramatically change and improve. That is why this food is now growing in popularity worldwide as a “superfood.”

Is kimchi good for you? According to a 2014 report published in the Journal of Medicinal Foods, the fermentative byproducts formed during fermentation and the functional ingredients used to make kimchi significantly boost its benefits because these are responsible for forming the probiotics.

The fermentation of kimchi is carried out by various microorganisms present in the raw materials, including lactic acid bacteria (LAB). Specifically, strains of Lactobacillus, Leuconostoc and Weissella are believed to be the primary types of probiotics produced during the fermentation of this food.

According to the book, “Regulating Safety of Traditional and Ethnic Foods,” a compilation from a team of experts in food safety, nutrition and regulatory affairs, “Kimchi is also regarded as a hygienically safe food because pathogenic bacteria and contaminations are almost completely removed during its preparation and fermentation.”

A 2018 scientific review highlights some of the potential benefits of kimchi according to scientific studies to date:

• Stimulates immune function
• Decreases disease-causing pro-oxidants and free radicals
• Reduces the occurrence of certain cancers
• Holds anti-aging properties
• Wards off cardiovascular disease
• Lowers metabolic syndrome risks
• Improves intestinal flora

Beginning in the early 20th century, health researchers began to speculate that probiotic foods contained proteolytic microbes that worked in the colon to reduce toxic substances responsible for the aging process. They theorized that consuming fermented foods like benefit-rich kefir and yogurt coat the colon with LAB bacteria, decreasing intestinal pH, suppressing dangerous bacteria and leading to a slower rate of aging.

Since this time, numerous studies have suggested this to be true of many different cultured foods.

Kimchi, first called ji, was born during the pre-modern period of the Three Kingdoms of Korea. It was first made using just cabbage and beef stock — a simple and resourceful recipe using widely available and inexpensive ingredients.

Although red chilis are what give it its signature color and spice, this ingredient wasn’t actually available in Korea until the Europeans introduced it to Asian countries after originally finding it in the Americas. Koreans first had access to red chili after the Japanese invasions of 1592–1598. It then became a staple ingredient not only in kimchi, but many other Korean recipes, too.

As the national dish, kimchi has played an important role in Korean cuisine for hundreds of years. During South Korea’s involvement in the Vietnam War, for example, the Korean government requested that Americans help feed the hungry and desperate South Korean troops with this fermented food, because it was said to be “vitally important to the morale of Korean troops.”

Because it is able to help kill intestinal bacteria and improve immunity, it was vital for troops living in harsh environments that didn’t contain many nutrients.

This probiotic food can be categorized by its main ingredients, regions where it originally stems from and seasons. Korea’s northern and southern sections have a considerable temperature difference. This has affected the availability of various vegetable and spice ingredients.

A recipe from the northern parts of Korea tends to have less salt and red chili. It usually does not include brined seafood for seasoning like a Korean recipe from southern Korea typically does.

Other variations in these recipes are due to changes in the seasons, which over the years led people to use fermentation as a way of preserving vegetables that were in season and overly abundant. Before modern refrigeration existed, kimchi was a great way to reduce spoilage and prolong freshness of harvested ingredients, like fresh vegetables and herbs in summer or nutrient-dense sweet potatoes in the cooler months.

Today, even though specialty “kimchi refrigerators” are sometimes used in Korea that have precise controls to keep different varieties at optimal temperatures, many Koreans continue to prepare it according to honored traditional and seasonal preparation methods.

Nutrition Facts

A half-cup serving of kimchi (about 75 grams) contains approximately:

• Calories: 11.3
• Total Carbohydrates: 1.8 g
• Fiber: 1.2 g
• Sugar: 0.8 g
• Total Fat: 0.4 g
• Saturated Fat: 0.1 g
• Polyunsaturated Fat: 0.2 g
• Monounsaturated Fat: 0.03 g
• Trans Fat: 0 g
• Protein: 0.8 g
• Sodium: 373.5 mg (16% DV*)
• Vitamin K: 32.7 mcg (27% DV)
• Riboflavin: 0.2 mg (15% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Iron: 1.9 mg (11% DV)
• Folate: 39 mcg (10% DV)
• Niacin: 0.8 mg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Kimchi nutrition also contains a good amount of vitamins A and C depending on exactly how it’s made.

Benefits

1. Provides Probiotics that Help Improve Digestion

We hear about the benefits of probiotic foods like yogurt and sauerkraut all the time, but don’t overlook kimchi, which has tons of these gut-friendly bacteria, too. Responsible for giving it its carbonation, sour taste and pungent smell, probiotics develop during fermentation as bacterial enzymes that are able to rapidly reproduce from thriving off of the sugar molecules found in the vegetables.

The longer kimchi ferments, usually the greater the health benefits and higher concentration of probiotics that develop. But remember that “real” kimchi also has to be refrigerated and unpasteurized for the probiotics to remain intact.

While fermenting the vegetables, probiotic LAB develops. Many bacteria are involved in the fermentation of kimchi, but LAB becomes most dominant while other less-beneficial bacteria become suppressed thanks partially to the salting of the cabbage. The addition of other sub-ingredients like garlic and ginger, plus the rise in LAB during the fermentation, is what helps ensure that it is safe to eat since this process kills pathogenic bacteria.

Repopulating “good” bacterial microflora of the gastrointestinal (GI) tract can play an important role in preventing the pathophysiology of some GI disorders, according to the Division of Digestive and Liver Diseases at Columbia University College of Physicians and Surgeons.

To put it frankly, this fermented food can “keep you regular” and help you poop! That’s not all. Probiotics have been used as a natural digestive treatment modality for over a century because beneficial probiotic bacteria strains help reduce harmful bacteria in the gut that can cause indigestion, inflammation and even hormonal changes.

Fermented foods are useful for anyone suffering from common digestive issues like constipation or more serious conditions like candida virus, leaky gut syndrome and autoimmune disorders. The efficacy of probiotics, either as a single strain or a combination of probiotics found in some cultured foods, has been shown to be beneficial in antibiotic-associated diarrhea, clostridium difficile colitis, infectious diarrhea, ulcerative colitis, Crohn’s disease, pouchitis and irritable bowel syndrome, among other disorders.

2. Helps Increase Immunity

Because 70 percent to 80 percent of the immune system is actually stored within the gut, probiotic-rich kimchi can help you fight bacterial infections, viruses, common illnesses and serious chronic conditions, too.

Potential probiotic benefits have been have been seen in the treatment or prevention of:

• Diarrhea
• Eczema
• Irritable bowel syndrome (IBS)
• Ulcerative colitis
• Crohn’s disease
• H. pylori (the cause of ulcers)
• Vaginal infections
• Urinary tract infections
• Recurrence of bladder cancer
• Infection of the digestive tract caused by Clostridium difficile
• Pouchitis (a possible side effect of surgery that removes the colon)

Aside from containing probiotics, kimchi is full of ingredients that are known to stimulate healthy immune function. Similar to the benefits of cayenne pepper, red pepper powder has anti-carcinogenic and antioxidant effects. It’s even capable of helping food avoid spoiling since it contains natural antibacterial properties.

Garlic is another immune system booster that inhibits the activities of many harmful viruses, fights fatigue and lowers inflammation. It has been considered a food for promoting longevity for thousands of years as well.

Ginger is a time-honored beneficial ingredient that helps soothe the digestive organs, nourish the gut, fight bacteria and help you heal quicker from being sick.

Finally, cabbage is an anti-inflammatory, antioxidant-packaged cruciferous vegetable that provides vitamin A, vitamin C, vitamin K and other important nutrients. Certain biochemicals, including isocyanate and sulfide, that are found in Chinese cabbage and radishes are effective in helping prevent cancer and detoxifying heavy metals in the liver, kidney and small intestine.

Yet another benefit of kimchi comes from the prebiotic fibers found in the cabbage, radishes and other ingredients that are capable of helping enhance immune function, especially in the digestive organs.

3. High in Fiber

Kimchi is made primarily of vegetables. Vegetables provide a good dose of dietary fiber that’s both filling and good for digestive and heart health.

Cabbage is especially a good source of fiber. It is high in volume, yet low in calories and carbs.

The average fiber intake for U.S. children and adults is less than half of the recommended amount, yet we know that individuals with high intakes of dietary fiber appear to be at significantly lower risks for developing coronary heart disease, stroke, hypertension, diabetes, obesity and certain gastrointestinal diseases.

Diets that include more high-fiber foods, especially vegetables, are linked to lower blood pressure and serum cholesterol levels, improvements in glycemia and insulin sensitivity, and significantly enhanced weight loss. Increasing fiber in your diet can help you eat less overall since it swells up, absorbs water and makes you feel full.

Even small amounts of kimchi can help you reach your fiber quota for the day and give you a nice dose of probiotics in the process. Try using it on some of your favorite recipes as a healthy condiment.

4. Low in Calories and Can Help Reduce Cravings

Many people find that consuming fermented foods helps kill their sugar addiction, improves digestion and helps with appetite regulation. If weight loss is your primary goal, luckily kimchi is very low in calories but high in nutrients and satiating fiber.

It might even be able to help improve metabolic function. Its spicy red pepper flakes are known to cause warming, thermogenic effects inside the body.

Probiotic supplements and foods are now being linked with reductions in weight and body fat. Studies suggest that manipulation of the microbial ecosystem in the gut might even be a new novel approach in the treatment of obesity. In the future, we might see that treatment options for helping reduce overeating and obesity might consist of altering the compositions of the microbial communities of obese individuals.

How are probiotics related to weight gain or loss? Short-chain fatty acid production and low-grade inflammation have been found to be important underlying mechanisms of action that influence appetite, metabolism and body weight. These are highly connected to gut health.

This means that finding the most effective combination and dosage rate of probiotic microorganisms will likely be able to help those who struggle with controlling cravings, regulating appetite hormones and fighting impulses to overeat.

In fact, a 2024 cross-sectional study that analyzed 115,726 participants aged 40–69 years enrolled in the Health Examinees study in Korea found that consuming one to three servings of kimchi daily “was associated with a lower risk of obesity in men. Baechu kimchi was associated with a lower prevalence of obesity in men, and kkakdugi was associated with a lower prevalence of abdominal obesity in both men and women.”

The study authors did, however, caution that “since all results showed a ‘J-shaped’ association, it is recommended to limit excessive kimchi intake.” Still, provides evidence that this fermented food could help with weight loss and obesity.

5. Provides Antioxidants that Can Help Fight Cancer

Kimchi is chock-full of anti-inflammatory foods and spices that are known to be cancer-fighting foods. They promote overall better health and longevity and slow down oxidative stress. For example, different color varieties of cabbage can contribute a range of important antioxidant and anti-inflammatory compounds to your diet.

Garlic, ginger, radishes, red pepper and scallions are also high in antioxidant properties that help lower inflammation. Anti-inflammatory foods are important for preventing chronic diseases associated to oxidative stress, such as cancer, cognitive disorders and coronary artery diseases.

Research suggests that the compound capsaicin, which is contained in the red hot pepper powder, helps reduce the chance of developing lung cancer. Several population studies demonstrate an association between an increased intake of garlic (and onions) and reduced risk of certain cancers, including cancers of the stomach, colon, esophagus, pancreas and breast.

In addition, the indole-3-carbinol contained in Chinese cabbage has been linked to decreased gut inflammation and colon cancer.

There is also preliminary evidence that kimchi may hold anti-aging effects and could potentially help prevent yeast infections, but more research is needed to confirm these benefits.

Uses in Traditional Medicine

Does kimchi taste sour? According to Ayurveda, it is considered a sour food that can be helpful in balancing the Vata dosha.

The taste of sour foods is believed to encourage good digestion, boost energy and aid in the elimination of excess wind in the body (think symptoms like bloating and gas). It’s also thought to generally enliven the senses.

Probiotic-rich foods have a rich history in Asia so it’s no surprise that Traditional Chinese Medicine (TCM) values kimchi for its beneficial probiotic effects on the digestive and immune systems.

Kimchi has been served daily at virtually all meals in Korean households for thousands of years. The benefits of probiotics found in this fermented food and other foods have only become common knowledge in more recent years. For all these centuries, people in Korea have been consuming a traditional food that truly doubled as a traditional medicine whether they realized it or not.

Kimchi vs. Sauerkraut

Kimchi and sauerkraut are two powerhouse fermented foods with cabbage as their star ingredient. Just like with kimchi, the kind of sauerkraut you want to buy is the type that’s been prepared in the traditional way and is refrigerated in order to preserve the live and active cultures.

The same process used to make kimchi (lactic acid fermentation) is also used to make sauerkraut. When fermented optimally, both are rich sources of beneficial probiotics and enzymes.

Both of these cabbage-centric delights are typically described as salty and sour. Can you eat kimchi on its own? Kimchi and sauerkraut are most often consumed as accompaniments to larger dishes, but you can totally eat them by themselves.

A good homemade sauerkraut typically only contains two ingredients: cabbage and salt. You can also include some caraway seeds like in this sauerkraut recipe. Homemade kimchi involves not only more ingredients (around 10), but a little more effort as well.

Risks and Side Effects

As with anything, even healthy foods, you don’t want to overdo it on your consumption. As a fiber- and probiotic-rich food, too much may result in gas or bloating. If you’ve never eaten it before, start off with a small quantity.

Salt is used in the creation of kimchi so check with your doctor before adding it to your meals if you are following a low-sodium diet.

How to Make Kimchi

Throughout Korea, and other parts of the world where Koreans have formed smaller concentrated pockets, numerous kimchi recipes have been formed. Today, it’s possible to find hundreds of different preparation methods available worldwide, all determined by the length of fermentation, main vegetable ingredients and the mix of seasonings used to flavor the dish.

The most common seasonings in a traditional kimchi recipe include brine (salty water), scallions, red chili, ginger, chopped radish, shrimp or fish paste, and garlic — all of which pack in flavor and make this food stand out in any dish.

How do you make homemade kimchi? You can try making your own at home using this simple recipe below. How to make kimchi is really not as hard as you might think!

How to Eat

If you’re wondering where to buy kimchi, you can find jarred kimchi in health food stores and specialty Asian grocery stores. Some major chain grocery stores now carry it, too.

There are typically three kimchi products you an choose from in stores:

1. freshly packed items of salad-type kimchi (called Geotjeori–fresh kimchi, seasoned, without fermentation)
2. refrigerated items of fermented kimchi
3. fermented, pasteurized items of shelf-stable kimchi

I highly recommend choosing the second option, which is most health-boosting. Opt for fermented but not pasteurized kimchi.

Although having it with traditional Korean foods like rice and proteins might be the first thing that comes to mind, you can also get creative with this food and use it in savory pancakes, on top of burgers, with eggs, on tacos and many other ways, too.

Once you purchase it or make your own, you may have some of these common kimchi-related questions:

• Is kimchi supposed to be fizzy? Should kimchi bubble when opened? It is very common for it to be fizzy or bubbly. It’s a result of the fermentation process.
• Does kimchi expire? Yes, any store-bought variety will come with an expiration date.
• How long does kimchi last? An opened container can last in the fridge for up to three months while an unopened container can last up to 12 months.
• Is my kimchi rotten? As it starts to go bad, it will begin to taste and smell pungently sour. As with any food, if you see anything strange growing in your kimchi or it really tastes off in a bad way, then, of course, be safe and get rid of it immediately.
• How long does kimchi last unrefrigerated? You always want to store it in the fridge unless you are in those first days of creating homemade kimchi (more on that below). Remember that “real” kimchi has to be refrigerated and unpasteurized for the probiotics to remain intact.

Homemade Kimchi Recipe

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• Author: Dr. Josh Axe
• Total Time: 2–5 days
• Yield: 1 quart
• Diet: Gluten Free

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Kimchi is a traditional side dish and staple of Korean cuisine. It consists of fermented and salted vegetables, most commonly Napa cabbage and Korean radishes with a variety of flavorful and spicy seasonings. Learn how to make it!

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Ingredients

• 1 medium head Napa cabbage or purple cabbage
• ¼ cup Himalayan or Celtic sea salt
• ½ cup water
• 6 finely chopped garlic cloves
• 1 teaspoon fresh grated ginger
• 1 teaspoon coconut sugar
• 2 to 3 tablespoons seafood flavor like fish sauce (or use more water to make this a vegan kimchi)
• 1 to 5 tablespoons Korean red pepper flakes (depending on how spicy you like it)
• 8 ounces Korean radish or daikon radish, peeled and cut finely
• 4 scallions, trimmed and cut finely

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Instructions

1. Slice the cabbage lengthwise into quarters and remove the cores. Then slice into fine strips.
2. Add your salt to the cabbage in a large bowl. Use your hands to massage the salt into the cabbage until it starts to become soft and give off water. This might take several minutes.
3. Let the cabbage stand for 1 to 2 hours, then rinse it under water for several minutes. Combine the garlic, ginger, coconut sugar and fish sauce (or water) in a small bowl. Mix to form a smooth paste, then add it to the bowl with cabbage.
4. Add the chopped radish, scallions and seasoning paste. Then massage all the ingredients together using your hands until they are coated. Pack the mixture into a large glass jar and press down on it until the brine rises to cover the vegetables.
5. Make sure to leave at least 1–2 inches of space and air at the top of the jar (important for fermentation). Tightly close the lid and keep the jar standing at room temperature for 1 to 5 days.
6. Check your homemade kimchi once a day, pressing down on the vegetables if need be to keep them submerged under the liquid brine. Taste it after several days to see how if it has become sour enough to your liking. If not, let it continue for several more days before storing in the refrigerator sealed for up to 3 months.

• Prep Time: 20 min
• Category: Snacks, Side Dishes
• Method: Fermentation
• Cuisine: Korean

Nutrition

• Serving Size: 0.5 cup
• Calories: 54
• Sugar: 5.9g
• Sodium: 290mg
• Fat: 0.6g
• Saturated Fat: 0.1g
• Unsaturated Fat: 0.3g
• Trans Fat: 0g
• Carbohydrates: 12.1g
• Fiber: 3.4g
• Protein: 2.4g
• Cholesterol: 0mg

The post Kimchi: Learn How to Make This Benefit-Rich Fermented Food appeared first on Dr. Axe.

If you walk by the refrigerated section at your local supermarket, you’ll find a myriad of brands and flavors of the stuff being sold — sometimes at exorbitant prices — but did you know that it’s incredibly simple to make your own?

How do you make hummus from scratch? The easy hummus recipe below is a great place to get started.

This hummus recipe isn’t flashy. It doesn’t require fancy ingredients but instead uses those you probably already have in your kitchen.

What it does have is a ton of flavor that’s foolproof to make. Once you try this homemade hummus, you’ll wonder why you ever spent money buying it pre-made.

What Is Hummus?

What is hummus made with? This thick spread/dip is traditionally made with chickpeas (garbanzo beans), sesame tahini, olive oil and garlic. Other flavor enhancers like lemon juice, red pepper, olives and veggies can also be included.

Hummus has long been enjoyed in Middle Eastern and North African countries, including Israel, Palestine, Jordan, Lebanon, Syria, Turkey and others. In fact, its deep history goes all the way back thousands of years. Today, it’s considered to be one of the most widely consumed Middle Eastern foods in the world, often paired with pita bread and veggies for dipping.

Flavored types of hummus — for example, popular types like roasted red pepper or Kalamata olive hummus, which you may have seen in supermarkets — have additional ingredients that are mixed into the basic hummus recipe described above.

Because it’s a good source of fiber (from chickpeas), protein (from chickpeas), healthy fats (from tahini and olive oil) and even some antioxidants (from garlic and other additions), it’s not only tasty but a very healthy addition to your diet, too.

Regularly consuming hummus may help promote healthy cholesterol and triglycerides levels, fill you up and reduce overeating, contribute to digestive health, and more.

Nutrition Facts

The recipe below serves eight people. Each serving (1/4 cup) of homemade hummus contains about:

• 259 calories
• 10 grams total fat
• 32 grams carbohydrates
• 11 grams protein

Benefits

1. Good Source of Plant-Based Protein

What is hummus good for? To start, hummus is an excellent protein source for vegetarians, vegans and omnivores, too.

Chickpeas, which are the base of nearly all hummus recipes, are plant-based and high in protein, which can help to make you feel full after consuming them. The feeling of satiety therefore makes you less likely to snack (especially on junk food) between meals.

Because hummus is often eaten with pita bread or another type of whole grain, the chickpeas and grains together make up a “complete protein,” meaning they contain all essential amino acids that are necessary for the body to acquire from food and to then use for energy.

Tahini, made from ground sesame seeds, is also a great source of important amino acids (specifically one called methionine), which allows tahini to create another complete protein when combined with chickpeas, similarly to chickpeas and grains do.

2. Fights Illness and Disease

Beans, and chickpeas in particular, have been shown to help balance cholesterol levels, reduce hypertension and protect against heart disease. In fact, hummus is commonly eaten in many Mediterranean nations that experience great health, low rates of cardiovascular disease and enhanced longevity, with Greece and Turkey two of them.

This may be due to the high fiber content in chickpeas, which helps people avoid overeating and gaining harmful excess weight, especially around the organs. Beans also help keep the arteries clear from plaque buildup, decreasing the chances of cardiac arrest and stroke.

Chickpeas have also been shown to have protective properties against cancer, in particular colon cancer. This is due to chickpeas’ ability to keep the digestive system, including the colon, free from harmful bacteria and toxic buildup, since the beans’ fiber helps keep waste moving out of the body quickly.

Additionally, a diet rich in all beans has been shown to reduce hyperglycemia and help balance blood sugar levels. This decreases the chance of developing diabetes or insulin resistance.

3. Decreases Inflammation

Inflammation is the body’s natural defense to move toxins out of the body. However, when your body has a high level of inflammation, it indicates that your body has been trying to overcome food, environmental or medicinal toxins. Foods that help reduce inflammation also help in reducing the chance of arthritis and disease, and they help heal the body.

Hummus has garlic, olive oil and chickpeas, which are all known anti-inflammatory foods. Chickpeas have been found not only to reduce inflammation, but also to reduce blood clots. Research out of the University of Karachi in Pakistan done on two different varieties of chickpeas showed both were effective at reducing inflammation markers.

Research published in the British Journal of Nutrition showed that olive oil can reduce inflammation in the body and can also help with healthy cholesterol levels.

4. Helps Digestion and Intestinal Health

Chickpeas are an excellent high-fiber food, which has multiple health benefits, including helping to foster a healthy digestive system, making us feel full and satisfied, improving cardiovascular health, and more.

Consuming enough fiber daily (between 25–35 grams depending on your gender and needs) is correlated with a healthy body weight and deceased chance of obesity-related diseases like type 2 diabetes, heart disease and many more. Hummus makes an excellent addition to any high-fiber diet.

5. High in Vitamins and Minerals

It is hard to beat the winning combination of essential micronutrients that the ingredients in hummus have to offer. In addition to protein and fiber, the chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins (all especially important for vegetarians and vegans who may be lacking in these nutrients).

Lemon juice also contains a high level of immunity-boosting vitamin C and antioxidants. Tahini has high levels of copper, magnesium, zinc, iron, phosphorus and calcium too. And of course there is garlic, which contains many trace minerals, antioxidants and vitamins.

6. Supports Bone Health

Sesame seeds, used in making tahini, are an excellent source of various important bone-building minerals, including zinc, copper, calcium, magnesium, phosphorus, iron and selenium. Copper helps keep the skeletal structure strong by facilitating the binding of collagen to elastin, which is one important building block of bones.

At the same time, calcium may be able to help lower levels of bone loss, especially as someone ages. Zinc has been shown to be an important factor in bone development and growth and a protector of bone health.

Studies have shown that zinc deficiencies are closely tied to stunted bone growth and that zinc can contribute to bone formation and healthy mineralization in both younger people and older populations that are more at risk.

7. Protects Heart Health

Studies suggest that diets rich in extra virgin olive oil, one of the main ingredients used in hummus, help prevent cardiovascular disease in several important ways. Regularly consuming good-quality olive oil has been correlated with improving blood pressure levels, glucose metabolism and reducing harmful cholesterol.

Both olive oil and sesame seeds have also been shown to help reduce inflammation and provide important antioxidants, both of which play a part in maintaining heart health by keeping the structure of arteries and cell walls healthy. Finally, diets rich in beans have been shown to help protect heart health partially due to their low score on the glycemic index.

8. Boosts Your Energy

Chickpeas, like all beans and legumes, contain starch, which is a complex carbohydrate that the body is able to use steadily for energy. Starches contain natural sugars called glucose, which the body uses easily for many essential functions.

Unlike simple sugars found in many products like refined flour, white bread, pasta, soda, candy and most other processed foods, starches take an extended period of time to break down once consumed.

This means they provide “time released” energy and do not spike your blood sugar in the same way that simple carbohydrates found in processed foods do. The process of digesting and utilizing the glucose found in all beans and starches is drawn-out, keeping blood sugar stable for a while before it beings to drop back down again and you require more food.

How to Make Hummus

Ready to make the best hummus recipe that’s also super simple? This recipe serves 4 to 8 people and only takes about 5 minutes to make.

Ingredients include cooked garbanzo beans, drained (about one can) and rinsed; sesame tahini (made with hulled sesame seeds, it usually comes in a jar);  lemon juice; sea salt; garlic, minced; high-quality extra virgin olive oil; and paprika to taste.

Start by draining and rinsing the garbanzo beans. Next, place all the ingredients into a food processor, and blend until you’ve reached the desired consistency.

If necessary, add a bit more benefit-loaded olive oil to keep the hummus smooth and creamy. Do you prefer a hummus recipe without tahini? You’ll simply need to add more olive oil instead.

Try using about one-third cup of olive oil per full recipe and slowly adding more until you reach the consistency you’d like.

Hummus tastes great served with raw veggies or gluten-free crackers. It also makes a tasty spread for wraps or sandwiches. You can use hummus on this falafel recipe as well.

Types of Hummus

There are endless ways to use hummus: as a dip along with whole grain sprouted bread or crackers, smeared on a veggie-based sandwich, as a dressing on top of salad or grains, and even as a healthy substitution for other spreads, like sugary jelly or butter.

Due to all the different types of hummus that are now readily available in almost all grocery stores, finding and using hummus has never been easier. If you are lucky enough to live by a health food store, definitely check out the hummus selection — chances are it carries hummus varieties that are unlike any you’ve ever seen in larger grocery chains.

In health food or vegetarian-based stores, it’s now common to find hummus made from other types of beans (black beans, edamame or lentils, for example) and with ingredient additions and flavors that can spice up any bland meal. Some of the most popular types of hummus include:

• cilantro
• jalapeno
• curry
• sweet potato
• roasted red pepper
• black bean
• eggplant (baba ghanoush)

Storage Instructions

How long does homemade hummus last? If you make this hummus recipe, it should last for about one week in the refrigerator or possibly up to 10 days when stored in an airtight container.

Homemade hummus does not stay fresh as long as the kinds you’d buy in the store because it doesn’t have preservatives, but adding lemon juice may help to keep it fresh for a bit longer.

Classic Hummus Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 min
• Yield: 8 servings
• Diet: Vegan

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Hummus is a Middle Eastern dip that’s surprisingly easy to make, so give this flavorful classic version a go!

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Ingredients

• 2 cups garbanzo beans, drained and rinsed
• 2 cloves garlic, minced
• ⅓ cup tahini
• ¼ cup lemon juice
• 1 teaspoon sea salt
• 1 tablespoon olive oil
• paprika to taste

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Instructions

1. Drain and rinse the garbanzo beans.
2. Mince two cloves of garlic.
3. Place all ingredients (except for the paprika) into a food processor and blend until smooth.
4. Scrape hummus out of food processor container and place into a small dish or storage container. Sprinkle paprika on top.

Notes

If necessary, add a bit more benefit-loaded olive oil to keep the hummus smooth and creamy.

Hummus tastes great served with raw veggies or gluten-free crackers. It also makes a tasty spread for wraps or sandwiches.

• Prep Time: 4 min
• Category: Dips
• Method: Food processor
• Cuisine: Middle Eastern

Nutrition

• Serving Size: 1/4 cup
• Calories: 259
• Sugar: 5.6g
• Sodium: 259mg
• Fat: 10.2g
• Saturated Fat: 1.4g
• Unsaturated Fat: 0g
• Carbohydrates: 32.9g
• Fiber: 9.7g
• Protein: 11.5g
• Cholesterol: 0mg

The post Classic Hummus Recipe, Plus 8 Reasons to Eat It appeared first on Dr. Axe.

The only downside is that many pumpkin recipes are full of flour, making them a no-no for people avoiding or unable to tolerate gluten. While you can sometimes find gluten-free versions of the same foods, they’re often packed with sugar to make up for the loss in texture. But that’s not the case at all when it comes to this easy gluten-free pumpkin bread with almond flour and coconut flour.

With this recipe, we were determined to make a flavorful, gluten-free pumpkin bread with coconut flour and almond flour that was moist and fluffy, which is the best part of any homemade bread. It also features great macros, with 12 grams of carbs, 15 grams of healthy fats and 6 grams of protein per 200 calorie slice. We think it’s safe to say this Paleo pumpkin bread is a success.

Key Ingredients

Though pumpkin has just hit its stride in the last few years, it’s always been fantastic for your health. Its rich orange color means it’s packed with beta-carotene, an antioxidant that converts to vitamin A once consumed. The vitamin help keep the immune system in shape, preserve vision and keep our skin looking great.

Pumpkin is also a top fiber food, making it a more satiating food choice. And it’s full of potassium, which is key to keeping our bodies hydrated and our organs working properly. While you can use fresh pumpkin, canned pumpkin is super convenient and versatile — plus chock-full of nutrients, including vitamin A.

Now let’s talk about this gluten-free pumpkin bread. It’s likely you have all the ingredients already on hand.

Instead of white flour, we’ll use almond flour and coconut flour. This is such an awesome flour blend because they’re both high in fiber, low in sugar and easily digested — no tummy issues with these.

A lot gluten-free recipes call for xanthan gum, but you don’t even need it for this yummy pumpkin loaf.

Instead of refined sugar, we’ll sweeten this healthy pumpkin bread with maple syrup, which is lower on the glycemic scale than regular granulated sugar, so it won’t send you on a sugar crash. With coconut oil and spices rounding out the ingredients list, you can whip this gluten-free pumpkin bread up in just minutes with minimal effort.

This easy pumpkin bread is good for breakfast or to serve alongside a cup of coffee or tea. Even better? Serve it alongside our pumpkin spice latte. You might find yourself making loaves quite frequently!

Nutrition Facts

One serving of this amazing pumpkin bread contains about:

• 201 calories
• 11.6 grams carbohydrates
• 2.6 grams fiber
• 6.1 grams sugar
• 5.6 grams protein
• 15 grams fat
• 209 milligrams sodium (9 percent Daily Value (DV)*)
• 62 milligrams cholesterol
• 1,608 international units vitamin A (32 percent DV*)
• 6 micrograms vitamin D (29 percent DV*)
• 1 milligram iron (4 percent DV*)
• 23 milligrams calcium (2 percent DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How to Make Gluten-Free Pumpkin Bread

Let’s talk about how to make this pumpkin loaf. First, you’ll want to have some helpful kitchen tools on hand, including a whisk, or fork, and a spatula. Also, make sure your oven is preheated to 325 degrees Fahrenheit.

This recipe is so simple — all you basically have to do is mix the wet ingredients together, add all of the dry ingredients and mix again. Now you can pour the mixture into a greased pan, and in 60 minutes tops, your delicious gluten-free pumpkin bread will be ready for you to eat!

You can also add some gluten-free dark chocolate chips or nuts to this recipe if that sounds good to you.

Let’s get started. Preheat the oven to 325 F, then add all the wet ingredients into a bowl.

That includes the pumpkin puree, maple syrup, coconut oil and eggs. Mix together with a whisk.

Add the dry ingredients to the wet ingredients. Stir until well-combined.

Once that’s done, pour the gluten-free pumpkin bread mixture into a greased loaf pan or glass dish. (Try greasing with coconut oil.)

You’ll probably have to smooth down the top of your bread with a spatula before putting in the oven.

Then bake the bread for 45–60 minutes. Test to see if it’s ready by inserting a toothpick. If it comes out clean, it’s ready. Still some dough on the toothpick? Keep it cooking!

Let the bread cool for 15 minutes or so before slicing and serving warm.

You can serve this pumpkin bread with grass-fed butter, but it’s delicious all on its own, too. You can also add more pumpkin flavor by spreading on some homemade pumpkin butter or pumpkin marmalade.

Other Pumpkin Recipes

• Pumpkin pie oatmeal
• Blueberry pumpkin pancakes
• Toaster pastry with sugar pumpkin filling
• Pumpkin cashew soup
• Pumpkin bars
• Pumpkin pie cheesecake
• Vegan pumpkin pie ice cream

Gluten-Free Pumpkin Bread Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour 25 minutes
• Yield: 8-10
• Diet: Gluten Free

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This gluten-free pumpkin bread recipe is soft, sweet and satisfying. The fluffy texture melts in your mouth with a rich pumpkin flavor.

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Ingredients

• 1 cup almond flour
• ¼ cup coconut flour
• ½ teaspoon sea salt
• ½ teaspoon baking soda
• 1 teaspoon cinnamon
• ½ teaspoon pumpkin pie spice
• ¾ cup pumpkin
• ¼ cup maple syrup
• ¼ cup melted coconut oil
• 3–4 eggs

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Instructions

1. Preheat oven to 325 F.
2. Combine all wet ingredients in a bowl. Mix.
3. Add the dry ingredients to the wet ingredients. Stir until well-combined.
4. Pour the mixture into a greased loaf pan. Bake for 60 minutes. (Check at 50 minutes, as some ovens vary in temperature.)

Notes

• For sweetness, you can swap any natural sweetener if you don’t care for maple syrup.
• Add dark chocolate chips and/or nuts for added taste if you choose.

• Prep Time: 25 min
• Cook Time: 60 min
• Category: Snacks
• Method: By hand
• Cuisine: American

Nutrition

• Serving Size: 1 slice
• Calories: 201
• Sugar: 6.1g
• Sodium: 209mg
• Fat: 15g
• Saturated Fat: 6.9g
• Unsaturated Fat: 8.1g
• Trans Fat: 0g
• Carbohydrates: 11.6g
• Fiber: 2.6g
• Protein: 5.6g
• Cholesterol: 62mg

The post Gluten-Free Pumpkin Bread Recipe appeared first on Dr. Axe.

Why is it so flavorful? It only uses fresh, uncooked ingredients. That’s also what sets it apart from other kinds of salsas.

If you’ve spent anytime in Mexico or are a big fan of Mexican cuisine then you’re probably already a fan of pico de gallo. The pico de gallo recipe I’m about to share with you uses pico de gallo’s classic vegetable-centric ingredients that are all loaded with nutrients and antioxidants.

What Is Pico De Gallo?

Pico de gallo is a type of salsa that originates in Mexico but is also commonly used in its neighboring countries as well as the United States.

What does pico de gallo mean? The term literally means “beak of the rooster” from pico (“beak”) and gallo (“rooster”).

Many of the salsas you may be familiar with contain the same ingredients as pico de gallo, but the ingredients have been cooked. Pico de gallo offers a distinguishable pop of intense flavor and freshness thanks to its uncooked ingredients.

What goes into a typical pico de gallo? Most of the time it contains chopped tomatoes, onions, some type of pepper, cilantro, lime juice and salt. In other words, all very healthy ingredients full of polyphenol antioxidants.

There’s typically not too much variation to this recipe, but no matter what goes in, the ingredients should always be really fresh. The fresher the ingredients, the tastier and more flavorful the resulting dip.

How to Make It

Pico de gallo requires minimal effort and zero cooking or heat — especially this pico de gallo recipe. All you have to do is chop up the key ingredients and mix them together.

Is pico de gallo healthy? Yes, and in 10 minutes or less, you can create a super healthy and flavorful dip that is sure to be a crowd pleaser!

In a medium-sized bowl, add all of your chopped ingredients, which includes the tomatoes, bell pepper, red onion and cilantro. I do recommend including the cilantro unless you absolutely can’t stand the taste of it.

Cilantro is definitely a classic pico de gallo ingredient, and it’s loaded with cilantro health benefits.

Now add in the garlic powder, black pepper and sea salt, giving it a quick stir.

Squeeze limes over the mixture or pour in lime juice.

Mix together until well incorporated. Serve immediately with cut veggies or organic corn chips, or try as a complement to chicken fajitas, enchiladas and more.

How long does pico de gallo last? It can keep for up to a week in a sealed, tight container.

Variations

Love your salsas spicy? You can always substitute the green bell pepper for a jalapeño or serano chili pepper to up the heat factor.

What’s the best way to eat pico de gallo? There are so many options.

A corn tortilla chip is the standard vehicle for this delicious dip, but fresh veggies work well and offer even more health benefits than chips. This fresh salsa recipe can be used as a sauce too!

I highly recommend topping off my taco salad recipe with this pico de gallo. I would also try putting it on top of eggs, fish, chicken or whatever else sounds tasty to you!

Other Healthy Mexican Recipes

• Pozole verde
• Calabacitas
• Guacamole
• Huevos rancheros
• Carne asada tacos
• Chicken enchiladas
• Chicken fajitas
• Steak fajitas

Pico De Gallo Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 minutes
• Yield: 6
• Diet: Vegan

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This classic pico de gallo recipe is flavorful, nutritious and easy to make. Also known as salsa fresca, it only uses fresh ingredients and compliments many dishes on top of being the perfect chip dip.

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Ingredients

• 2 cups chopped tomatoes
• 1 cup chopped green bell pepper
• 1 cup chopped red onion
• ½ cup chopped cilantro (optional)
• 1 teaspoon garlic powder
• ½ teaspoon black pepper
• ½ teaspoon sea salt, plus more to taste
• 2 limes, juiced

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Instructions

1. In a medium-sized bowl, add tomatoes, bell pepper, red onion and cilantro (if using).
2. Add in garlic powder, black pepper and sea salt, giving it a quick stir.
3. Squeeze limes over the mixture or pour in lime juice and mix together until well incorporated.
4. Serve immediately with cut veggies or organic corn chips or try as a topper to a taco salad or fajitas.

Notes

You can skip the cilantro if you don’t care for it.

• Prep Time: 10
• Category: Condiments
• Method: By hand
• Cuisine: Mexican

Nutrition

• Serving Size: 6
• Calories: 41
• Sugar: 4.7g
• Sodium: 191mg
• Fat: 0.3g
• Saturated Fat: 0g
• Unsaturated Fat: 0.3g
• Trans Fat: 0g
• Carbohydrates: 10.3g
• Fiber: 2.6g
• Protein: 1.5g
• Cholesterol: 0mg

The post Pico De Gallo or Salsa Fresca: Classic Version appeared first on Dr. Axe.

Even just a few years ago, people were asking, “What is hummus?” It was still considered an exotic dip or something that you’d eat at a Middle Eastern restaurant but probably couldn’t get your hands on in the store.

My, how things change. Hummus is one of the most popular dips out there now, with tons of brands and flavors available.

Like with most foods, though, I prefer making my own hummus recipe. While I always enjoy a good classic recipe, sometimes you need to mix things up a bit in the kitchen!

Enter beet hummus.

Key Ingredients

Hummus has its roots in Middle Eastern cultures, where it’s served at nearly every meal. It’s usually made from chickpeas and tahini, making it a veggie-friendly dip that’s perfect for spreading on bread, eating with veggies or just enjoy on its own.

The beauty of hummus is because it’s such a basic recipe, it’s simple to jazz things up according to your family’s tastes.

Extra garlic? Sure.

Spicy harissa? Yum!

Beet hummus, however, is not one you often see in supermarket refrigerators, so I’m extra excited to bring you this homemade hummus recipe.

What is beet hummus made of, and is beet hummus good for you?

Beets are a terrific source of vitamins and minerals. They’re especially high in disease-fighting antioxidants and have anti-inflammatory properties.

They lend a gorgeous hue to this hummus, too, but more importantly, eating a wide range of fruits and veggies exposes you to a ton of healthy nutrients. If you constantly eat the same vegetables, you miss out on what other, oft-overlooked foods (like beets!), have to offer.

I love this beet hummus recipe because it’s an easy way to add this vegetable into my diet. (For this important vegetable that unfortunately has been genetically modified, make sure you get organic beets.)

Because it’s still made with protein-rich chickpeas, too, you have a vegan beet dip that’s easy to make and delicious to eat.

How to Make Beet Hummus

Let’s make this hummus dip!

Start by preheating the oven to 400 degrees Fahrenheit. Place the sliced beets on a baking tray that’s been lined with parchment paper.

Roast the beets for half hour or until they’re fork tender. This will make them easier to whip into hummus, while also adding a ton of flavor.

Next, add the rest of the ingredients to the food processor, and blend on high.

One of the benefits of hummus is that it’s full of protein because of the chickpeas. It’s also loaded with fiber to keep you feeling satiated.

Tahini, or grounded sesame seeds, is also heart-healthy and loaded with “good” fats.

The lemon adds a nice, fresh zing.

Once the beet hummus has been blended, season it with sea salt and pepper to taste.

I love how colorful this beet hummus is! Top it off with sesame seeds, and serve with freshly chopped veggies.

This roasted beet hummus recipe makes an excellent appetizer or snack. Enjoy!

Healthy, Homemade Roasted Beet Hummus Recipe

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 7
• Diet: Gluten Free

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Hummus is one of the most popular dips out there. If you’re looking to make your own healthy version with a twist, try my beet hummus recipe.

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Ingredients

• 2 large beets, washed and sliced
• one 15-ounce can chickpeas, drained and rinsed
• 2.5 tablespoons tahini
• 2 cloves garlic, smashed
• juice of 1 lemon
• sea salt and pepper to taste

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Instructions

1. Preheat oven to 400 F.
2. Place the beets on a baking sheet lined with parchment paper.
3. Roast for 30 minutes or until fork tender.
4. Add all ingredients to a food processor, and blend on high until well-combined.
5. Serve with freshly chopped veggies.

• Prep Time: 10 min
• Cook Time: 30 min
• Category: Dips
• Method: Oven/Blender
• Cuisine: Middle Eastern

Nutrition

• Serving Size: 97g
• Calories: 129
• Sugar: 4.2g
• Sodium: 153mg
• Fat: 4.4g
• Saturated Fat: 0.5g
• Unsaturated Fat: 3.9g
• Trans Fat: 0g
• Carbohydrates: 18g
• Fiber: 5g
• Protein: 5.6g
• Cholesterol: 0mg

The post Healthy, Homemade Roasted Beet Hummus Recipe appeared first on Dr. Axe.

These are also no-bake granola bars, which means this is one chewy granola bar! If you’re looking for a great recipe for oat bars or coconut bars, this recipe has you covered on both accounts with hearty gluten-free oats and rich pieces of coconut. It’s also low in sugar with great macronutrients, unlike most. Learning how to make these granola bars is also easy as can be.

Why Are Most Granola Bars Unhealthy?

Granola and pre-packaged granola bars commonly make the list of secretly unhealthy foods for good reason. The problem with most granola bars on shelves today is that they are not made of healthy, whole-food ingredients. Instead, they are loaded with refined sugars and unhealthy fats yet low in fiber, healthy fat and vital nutrients. The source of sugar in many conventional granola bars is often health hazardous high fructose corn syrup.

The high sugar content of most granola bars, even many homemade granola bar recipes, is something you really want to avoid for the sake of your health. Consuming too much sugar is well-known to lead to weight gain, inflammation and even wrinkles.

Conventional granola bars (and granola cereal) are also known for containing unhealthy partially hydrogenated oils, which means they contain trans fat. This is a highly concerning ingredient since trans fat increase LDL (“bad”) cholesterol in the body while lowering HDL (“good”) cholesterol.

This recipe completely skips the refined sugars and gets its sweetness from maple syrup and dark chocolate chips. These bars wouldn’t be the same if they were totally unsweetened plus the maple syrup helps to bind the ingredients together. If you’re not a fan of maple syrup, molasses is another natural sweetener with a similar consistency to help hold the bars together. You can also use honey but don’t heat it up, as that can create inflammatory properties.

Instead of hydrogenated oils, these homemade granola bars contain blood sugar-balancing good fat from ingredients like almond butter and coconut. Other healthy fat additions you might want to consider adding to homemade chewy granola bars or crunchy granola bars include chia seeds and nuts like pecans, almonds or walnuts.

Nutrition Facts

One serving of these homemade granola bars contain about:

• 156 calories
• 20.4 grams carbohydrates
• 2.8 grams fiber
• 7.3 grams sugar
• 6.8 grams fat
• 4.6 grams protein

You’ll note that this is perhaps the most balanced macronutrient granola bar you can find, with 20 grams of carbohydrates, 7 grams of fat and 5 grams of protein. In other words, it’s much lower in overall carbs and far lower in sugar than even rival homemade granola bar recipes.

What makes this granola bars recipe healthy? Here are some of the healthy and delicious stars of this homemade granola bar recipe:

• Almond butter: When you purchase almond butter, you’re looking for one that only has one main ingredient: almonds. Almond nutrition is rich in protein, fiber, calcium, iron and many other essential nutrients.
• Oats: Oats are a wonderful source of soluble fiber, specifically a type called beta-glucans, which research has shown can help to naturally lower cholesterol when eaten regularly. To avoid any cross-contamination with wheat, rye or barley, look for oats labeled “certified gluten-free.” Puffed rice is another gluten-free ingredient that you could use along oats.
• Dark chocolate chips: Not all chocolate is created equal, so if you’re looking to get the highest antioxidant and nutrient content from your chocolate, opt for an organic dark chocolate with at least a 70 percent cocoa content or higher. The higher the cocoa content, the lower the sugar as well, so that’s another plus.
• Maple syrup: One of the best natural sweeteners, maple syrup also can help lower inflammation, supply nutrients and better manage blood sugar, all while helping to make recipes taste great.

How to Make Healthy Granola Bars

Since these are no-bake granola bars, you don’t even need to preheat the oven before you get started making this healthy granola bar recipe. This recipe also only has six ingredients — many of which you may likely have on hand already. Minus the “cooking time” (more like sitting time) in the fridge, these homemade granola bars only take about 10 minutes to make!

The first step is to add the almond butter and maple syrup to a small pot over low heat and stir until they are well combined but are not hot (this shouldn’t take long at all). Once the almond butter and maple syrup are mixed together, you can remove the pot from the heat and set it aside.

Start putting the remaining ingredients into a large bowl. Once you have everything in the large bowl, you can mix it together lightly.

Pour the warm almond butter mixture atop the contents of the large bowl.

Stir until well incorporated.

In an 8×8 baking dish greased with coconut oil, dump, pack and flatten the mixture using your hands.

Cover the baking dish and refrigerate until firm (about an hour).

Cover the baking dish and refrigerate until firm (about an hour).

Slice into bars or squares, and that’s it.

Enjoy your healthy homemade granola bars!

Looking for other healthy snack bars? Try these recipes:

• Chocolate Chip Cookie Bars
• Quinoa Crispy Bars
• Pumpkin Bars
• Lemon Bars
• Cheesecake Bars

Homemade Granola Bars Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour 10 minutes
• Yield: 24
• Diet: Gluten Free

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Granola bars should be one of the great snacks, but nearly all store-bought and even homemade granola bars have way too much sugar and not enough good fats or protein in them. This chewy granola bar recipe fixed those problems with six healthy ingredients to produce the perfect granola bar.

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Ingredients

• ¾ cup maple syrup
• ¾ cup creamy almond butter, unsalted
• 2½ cups organic, gluten-free rolled oats
• ½ teaspoon sea salt
• ¼ cup dark chocolate chips
• ¼ cup desiccated coconut

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Instructions

1. In a small pot, over low heat, add the almond butter and maple syrup, stirring until well-combined but are not hot (this should happen quickly).
2. Remove from heat and set aside.
3. In a large bowl, add the remaining ingredients.
4. Pour the warm almond butter mixture atop, stirring until well-incorporated.
5. In an 8×8 baking dish, greased with coconut oil, dump, pack and flatten the mixture using your hands.
6. Cover and refrigerate until firm (about an hour).
7. Slice into bars or squares.

• Prep Time: 10 min
• Cook Time: 1 hour
• Category: Snacks, Desserts
• Method: No Bake
• Cuisine: American

Nutrition

• Serving Size: 1 bar (37g)
• Calories: 156
• Sugar: 7.3g
• Sodium: 54mg
• Fat: 6.8g
• Saturated Fat: 1.4g
• Unsaturated Fat: 4.9g
• Trans Fat: 0g
• Carbohydrates: 20.4g
• Fiber: 2.8g
• Protein: 4.6g
• Cholesterol: 0mg

The post Perfect Homemade Granola Bars: Low in Sugar & Delicious appeared first on Dr. Axe.

You can eat pumpkin seeds raw, but many people enjoy pumpkin seeds roasted and crunchy even more. This pumpkin seeds recipe comes with even more health-boosting ingredients like cayenne pepper, which some research shows may help you to burn more calories while decreasing your appetite. What else is in my roasted pumpkin seeds seasoning? Other flavorful and healthy powerhouses like chili powder and paprika.

So how do you eat roasted pumpkin seeds? You can eat them by themselves or add them to healthy recipes as a topping. For example, they make a perfect crunchy addition to a salad. Is this the best pumpkin seed recipe? It just may be. Give it a try and find out!

Why Soak Pumpkin Seeds

Seeds, nuts and beans all naturally contain anti-nutrients, which can make them difficult to digest and make it harder to absorb their nutrients. Pumpkin seeds, for example, contain an anti-nutrient and enzyme inhibitor called phytic acid. Phytic acid is specifically known for decreasing the absorption of vital nutrients like iron, zinc, magnesium and calcium.

Why do healthy foods contain these anti-nutrients? These anti-nutrients help to protect plants from predators, and they also prevent premature sprouting. So while these compounds may be good for the plants themselves, they’re not the best for the people who eat them.

The good news is there is a way to reduce these anti-nutrients and make oven roasted pumpkin seeds even healthier. How? By soaking the seeds before roasting them. Soaking and sprouting seeds help to make them easier on the digestive system and increase nutrient availability. If you’d like, you can sprout your pumpkin seeds before roasting as well.

Some people opt to boil raw pumpkin seeds in salty water rather than wait for the seeds to soak for eight hours. In addition to soaking and sprouting, boiling is another way to reduce or deactivate anti-nutrients like phytic acid.

Nutrition Facts

Are toasted pumpkin seeds good for you? As you’re about to see, roasted pumpkin seeds nutrition is impressive, with numerous essential vitamins and minerals in every single bite!

A quarter cup (around 35 grams) of these spicy roasted pumpkin seeds contains about:

• 113 calories
• 3.1 grams protein
• 7.8 grams fat
• 8.9 grams carbohydrate
• 3.1 grams fiber
• 0 grams sugar
• 198.9 milligrams sodium
• 1.6 milligrams zinc (15 percent DV)
• 0.1 milligrams copper (11 percent DV)
• 42 milligrams magnesium (10 percent DV)
• 0.1 milligrams manganese (4 percent DV)
• 0.5 milligrams iron (2.8 percent DV)
• 14.7 milligrams phosphorus (1.2 percent DV)
• 10.8 milligrams calcium (1 percent DV)

How to Make Roasted Pumpkin Seeds

There are variations for how to roast pumpkin seeds with different times and temperatures, but I would not leave out the step of soaking, or at least boiling, the seeds before roasting to really get the most (nutritionally speaking) out of any pumpkin seeds recipe.

Once you have a pumpkin on hand, the first step is removing the seeds from the inside of the pumpkin. Once you cut the pumpkin in half or around the stem (if you’re making a jack-o’-lantern), pull the clumps of seeds out. Some seeds will be attached to the inner flesh of the pumpkin, so you’ll have to wash off any leftover flesh that you can’t easily pick off with your fingers. No harm if you leave some on though …

Next, you’ll place the pumpkin seeds in salty warm water (I recommend using filtered water rather than tap water). Make sure the seeds are completely submerged. Now, let them sit and soak at room temperature for the next 8 hours, or overnight. After soaking, drain the seeds and rinse them in a colander before putting them on a baking sheet to dry out for at least eight hours. Another option is to use a dehydrator or blot them with paper towels until dry.

While the oven is preheating, simply combine the roasted pumpkin seeds seasoning ingredients with the pumpkin seeds and avocado oil. Toss well and spread the seeds out on a baking sheet and cook them until they are lightly browned. Watch the seeds carefully toward the end of the cooking time as an extra minute or two can easily turn the seeds from a nice golden brown to overdone.

Enjoy your roasted pumpkin seeds by themselves as a snack or throw some into your next salad. They’re also a great crunchy topping for soup, such as pumpkin soup or butternut squash soup, or even a homemade pumpkin pie cheesecake.

Spicy Roasted Pumpkin Seeds Recipe

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• Author: Dr. Josh Axe
• Total Time: 40 minutes
• Yield: 8
• Diet: Vegan

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Spicy roasted pumpkins seeds are one of the great snacks, and they’re really easy to make. They also go well sprinkle on soups, salads and even select desserts.

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Ingredients

• 1½ cups raw, fresh pumpkin seeds
• ½ teaspoon sea salt, plus additional for soaking
• 2 tablespoons avocado oil
• ½ teaspoon chili powder
• ½ teaspoon paprika
• ½ teaspoon cayenne pepper
• ¼ teaspoon cumin

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Instructions

1. Remove seeds from pumpkin and wash off leftover flesh. Or buy raw pumpkin seeds.
2. Soak pumpkin seeds in warm water with salt for 8 hours at room temperature.
3. Remove the pumpkin seeds from water and let dry on a baking sheet at room temperature for 8 hours.
4. Preheat oven to 300 degrees Fahrenheit.
5. Combine all the ingredients in a bowl and toss to combine.
6. Spread the seasoned seeds on a baking sheet, bake for 30 minutes or until golden brown, tossing every 10 minutes.
7. If needed, increase the temperature to 400 F for additional time until browned. Watch carefully for burning.

• Prep Time: 10 min
• Cook Time: 30 min
• Category: Snacks, Toppings
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1/4 cup (35g)
• Calories: 159
• Sugar: 0.3g
• Sodium: 198mg
• Fat: 14.4g
• Saturated Fat: 2.3g
• Unsaturated Fat: 10.8g
• Trans Fat: 0g
• Carbohydrates: 3.5g
• Fiber: 1.6g
• Protein: 6.7g
• Cholesterol: 0mg

The post Spicy Roasted Pumpkin Seeds Recipe appeared first on Dr. Axe.

Let’s face it, guacamole can be used in a ton of ways. It’s a dressing, dip, spread and snack — it’s also wonderful as avocado toast. It’s vegan-friendly, gluten-free and good for you. But it needs to be made right, which you’ll be able to do with this easy guacamole recipe.

Key Ingredients

Guacamole is healthy because avocados are high in healthy monounsaturated fats, such as oleic acid. They also have anti-inflammatory properties and are high in potassium, magnesium and fiber. This is exactly why they are considered one of the world’s healthiest superfoods.

Other ingredients in this easy guacamole recipe include garlic and cilantro — two nutrient-dense herbs that contain antioxidants and possess anti-inflammatory, health-promoting properties.

Of course, another key part of guacamole is the jalapeño pepper, which contains the beneficial compound knowns as capsaicin.

But with avocados and guacamole, there can be too much of a good thing. Keep in mind that avocados are higher in calories, and although you don’t have to count your calories to be healthy, you should be mindful of portions when consuming high-calorie foods.

Guacamole Nutrition Facts

Guacamole is packed with nutrients and that’s mostly because of the avocado. This superfood fruit contain heart-healthy fats, fiber, folate, vitamin K, vitamin C, potassium and more.

The ingredients added to this guacamole recipe only enhance the nutrition profile. Garlic contains alliin and allicin, two health-promoting sulfur compounds, and it’s rich in flavonoids. While cilantro supports detoxification and lime is loaded with vitamin C.

One serving of this homemade guacamole contains approximately:

• 138 calories
• 2 grams protein
• 12 grams fat
• 9 grams carbohydrates
• 1.4 grams sugar
• 5.8 grams fiber
• 473 milligrams sodium (32 percent DV)
• 20 micrograms vitamin K (23 percent DV)
• 14.2 milligrams vitamin C (19 percent DV)
• 0.24 milligrams vitamin B6 (19 percent DV)
• 0.17 milligrams copper (19 percent DV)
• 70 micrograms folate (18 percent DV)
• 328 IU vitamin A (14 percent DV)
• 1.8 milligrams vitamin E (12 percent DV)
• 1.5 milligrams vitamin B3 (11 percent DV)
• 461 milligrams potassium (10 percent DV)
• 0.1 milligrams vitamin B2 (10 percent DV)

How to Make Guacamole

As promised, this simple guacamole recipe is easy to make. First, make sure your avocado is ready for great guac. A too firm avocado means much less workable “meat” and not as much flavor. Ideally, the avocado is a little soft to the touch and there aren’t any rotten bits. Often this can take a few days after buying it from the market.

For the recipe, for each avocado, slice lengthwise around the avocado seed, being careful with the knife. Open the avocado and carefully pop out the seed with the knife. Spoon out the avocado meat into a large bowl. Add lime juice, minced garlic and sea salt.

With a spoon or fork, mash together until mixture becomes creamy.

Add in diced jalapeño pepper, tomato, red onion and cilantro, and mix with a spoon until well combined. For the jalapeño pepper, make sure you thoroughly scoop out the seeds.

Serve immediately with sliced red peppers, celery or carrots. If your diet allows some carbohydrates, consider serving with some organic blue corn tortilla chips. It also makes a great breakfast: avocado toast!

Potential Add-Ins

When it comes to making an easy guacamole recipe, you have plenty of add-in options. This recipe calls for lime juice, garlic, sea salt, tomato, red onion and cilantro.

The combination of flavors in this creamy guacamole enhances the flavor, so if you want to know what to add to guacamole to make it best better — try these!

Looking for more potential add-ins for making guacamole from scratch? Try some seasonings, like pepper, paprika and cayenne pepper. Lemon juice enhances the flavor of guacamole and adding balsamic vinegar can add to the acidity, but features a bit of sweetness, too.

Storage Instructions

You’re likely familiar with the way guacamole turns a sad brown color over time. Even after an hour of being out, the color begins to change. This happens because the smashed avocado is exposed to air and an enzyme in the fruit reacts with the oxygen to cause this color.

So how do you make guacamole so it doesn’t turn brown? One way is to store the guac in a container, make sure it’s pressed down flat so there are no air pockets and cover the surface with a little bit water. Then seal the container. This ensures that no air gets inside.

Another way is to store the guac in a container and again, press it down and smooth-over the top so there are no air pockets. Then cover it with plastic wrap that sits against the surface of the guacamole, allowing no air to get inside.

There you have it — the best guacamole recipe that you can prepare ahead of time for entertaining or keep in the fridge for yourself.

Other Recipes that Use Avocado

• Creamy Avocado Cilantro Lime Dressing Recipe
• Huevos Rancheros Recipe
• Blackened Salmon
• Avocado Deviled Eggs
• Keto Smoothie Recipe

Guacamole Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 min
• Yield: 6
• Diet: Vegan

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Guacamole is a dressing, dip, spread and snack. It’s vegan-friendly, gluten-free and very healthy. Here’s a classic yet simple recipe, with eight ideal ingredients helping it burst with flavor.

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Ingredients

• 2 very ripe avocados
• 1 lime
• 2 cloves of garlic, minced
• ½ teaspoon sea salt
• 1 jalapeño pepper, diced and with seeds removed
• 1 medium tomato, diced
• ¼ cup of diced red onion
• ¼ cup of chopped cilantro

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Instructions

1. Slice open the avocados, lengthwise and carefully. Spoon out avocados into large bowl.
2. Add lime juice, minced garlic and sea salt.
3. With a fork, mash together until mixture becomes creamy.
4. Add in diced jalapeño pepper, tomato, red onion as well as cilantro, and mix with a spoon until well combined. For the jalapeño pepper, make sure you thoroughly scoop out the seeds.
5. Serve immediately with sliced red peppers, celery or carrots. If your diet allows carbohydrates, serve with organic blue corn tortilla chips.

Notes

To store, place the guacamole in a container and press it down and smooth-over the top so there are no air pockets. Then cover it with plastic wrap that sits against the surface of the guacamole, allowing no air to get inside.

• Prep Time: 5 min
• Category: Snacks
• Method: By hand
• Cuisine: Mexican

Nutrition

• Serving Size: 1
• Calories: 137
• Sugar: 1.4g
• Sodium: 16mg
• Fat: 12g
• Saturated Fat: 1g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 9g
• Fiber: 5.8g
• Protein: 2g
• Cholesterol: 0mg

The post Easy Guacamole Recipe, with 8 Ingredients appeared first on Dr. Axe.

How often can you make a healthy cupcake that will delight dinner guests as well as kids for their snack? This is the ticket, especially in peak strawberry season.

Key Ingredients

Almond flour: It’s simply ground-up almonds so it gives you all of the original almond’s health benefits. One cup of this flour contains about 90 almonds and provides more than 100 percent of the daily requirement for vitamin E. It’s super versatile and can be used in all kinds of baked foods.

Coconut flour: High in fiber, protein and healthy fats, it’s also free from wheat and other grains. It is also low in sugar, digestible carbohydrates and calories. Plus, this flour has a low score on the glycemic index. This makes coconut flour a favorite among Paleo dieters, gluten-free eaters.

Eggs: Eggs are also a great source of protein and can help provide a wealth of important nutrients, including selenium, vitamin B12, phosphorus and riboflavin, all of which play a key role in overall health.

Strawberries: Most of the health benefits associated with strawberry nutrition are due to the presence of anti-inflammatory antioxidants. Strawberries contain numerous anti-aging flavonoid antioxidants, including anthocyanin and catechin, in addition to many others, that are associated with lowering the risk for chronic diseases.

How to Make Strawberry Shortcake Cupcakes

Preheat your oven to 350 degrees F and place 12 cupcake liners in a muffin pan.

Sift dry ingredients — almond flour, coconut flour, baking soda, sea salt — together into a bowl. Add the coconut flakes separately.

Separate the yolk from the whites of two of the eggs. Set the egg whites aside.

Next, combine 3 whole eggs, two egg yolks, coconut oil, maple syrup, vanilla and lemon juice with a hand mixer. Be careful that you don’t over mix.

Turn the mixer to low and add the dry mixture and wet mixture in alternate batches until the batter has no lumps.

In a small bowl, beat the egg whites until thick, soft peaks form. (Using a hand mixer works best.) Fold into the batter very gently with a scraper.

Pour or spoon batter evenly into the 12 cupcake liners. Bake for about 20 minutes or until done. Allow to cool for 5–10 minutes, then carefully remove cupcakes from the pan. Cool completely.

When the cupcakes are cool, cut a small circle off the top and scoop out a little of the cupcake and put one whole strawberry in the cupcake.

Frost the cupcakes with the whipped coconut cream.

Great Strawberry Recipes

• Strawberry Ice Cream
• Homemade Strawberry Lemonade
• Gluten-Free Homemade Berry Tart
• Strawberry Banana Smoothie
• Strawberry Kiwi Smoothie
• Strawberry Spinach Salad

Strawberry Shortcake Cupcakes Recipe

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• Author: Dr. Josh Axe
• Total Time: 30 minutes
• Yield: 12
• Diet: Gluten Free

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This strawberry shortcake cupcakes recipe includes only the best ingredients, and it’s free of refined sugars and gluten. Sweet enough for dessert but also not overly sweet, so it’s also suitable for a healthy snack!

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Ingredients

• 1 cup almond flour
• ½ cup coconut flour
• ¼ teaspoon baking soda
• ¼ teaspoon sea salt
• ¼ cup coconut flakes, unsweetened
• 5 eggs
• ½ cup maple syrup
• ½ cup coconut oil, melted
• 1 teaspoon lemon juice
• 1 teaspoon vanilla extract
• 12 whole strawberries
• 2 cups whipped coconut cream

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Instructions

1. Preheat your oven to 350 degrees F.
2. Place 12 cupcake liners in a muffin pan.
3. Sift dry ingredients together into a bowl. Add the coconut flakes separately.
4. Separate the yolk from the whites of 2 of the eggs. Set the egg whites aside.
5. Combine 3 whole eggs, two egg yolks, coconut oil, maple syrup, vanilla and lemon juice with a hand mixer. Be careful that you don’t over mix.
6. Turn the mixer to low and add the dry mixture and wet mixture in alternate batches until the batter has no lumps.
7. In a small bowl beat the egg whites until thick, soft peaks form. (Using a hand mixer works best.) Fold into the batter very gently.
8. Pour or spoon batter evenly into the 12 cupcake liners.
9. Bake for about 20 minutes or until done. Allow to cool for 5–10 minutes, then carefully remove cupcakes from the pan. Cool completely.
10. When the cupcakes are cool, cut a small circle off the top and scoop out a little of the cupcake and put one whole strawberry in the cupcake.
11. Frost the cupcakes with the whipped coconut cream.

• Prep Time: 10 min
• Cook Time: 20 min
• Category: Desserts, Snacks
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 cupcake (92g)
• Calories: 258
• Sugar: 9.7g
• Sodium: 112mg
• Fat: 21.7g
• Saturated Fat: 14.5g
• Unsaturated Fat: 5.9g
• Trans Fat: 0g
• Carbohydrates: 13.5g
• Fiber: 1.5g
• Protein: 4.9g
• Cholesterol: 68mg

The post Strawberry Shortcake Cupcakes Recipe appeared first on Dr. Axe.

Plantains are less sweet yet starchier than bananas. Unlike their cousins, they’re often cooked rather than eaten raw. They’re full of vitamins, especially vitamins A and C. They’re also loaded with potassium and are high in fiber, keeping your digestion system running, ahem, smoothly.

If you’re ready to add plantains to your menu but aren’t sure how, you’re in luck. My fried plantains recipe is super simple and so tasty. It makes an excellent side or a quick snack.

What Are Fried Plantains?

Plantains are commonly enjoyed in the Caribbean islands and Latin America. They’re enjoyed at almost any time — as a snack, alongside your meal or for dessert. While this fried plantains recipe is already naturally sweet, if you’re craving an even sweeter treat, you can adapt this recipe to include a bit of coconut sugar, which will create a caramelization on the outside of the plantain slices.

Once you eat caramelized or fried plantains, you won’t want to stop. The best part is you can enjoy this tropical dish in the comfort of your own home … but you’ll feel like you’re on a beach in Jamaica.

Another way to enjoy plantains is using green plantains and slicing it thin and then baking in the oven for plantain chips.

How to Make Fried Plantains

Here’s how to fry plantains. First, make sure you wait until the plantains are ripe, when the peels are mottled yellow and black.

Start by heating a tablespoon of coconut oil in a skillet over medium-high heat. While it warms up, diagonally slice the plantains crosswise about a half-inch thick.

Add the plantains to the pan and sprinkle with cinnamon. Let the slices cook for 5–6 minutes before flipping and sprinkling the rest of the cinnamon on top. Cook for another 5–6 minutes or until the fried plantains are cooked through and browned. That’s all there is to it!

Fried plantains are yummy served hot but still tasty cold — and they reheat beautifully.

Try serving them alongside a spicy chicken and rice dish or as a snacking alternative to popcorn or crackers and hummus. Plantain recipes are versatile, unique and delicious. You won’t mistake them for a banana again.

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Fried Plantains Recipe

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• Author: Dr. Josh Axe
• Total Time: 15 min
• Yield: 2
• Diet: Vegan

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Plantains are less sweet yet starchier and delicious in recipes. Waiting until the fruit is ripe, this fried plantains recipe is super simple to make. It makes an excellent side or a quick snack.

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Ingredients

• 2 ripe plantains (with peels mottled yellow and black)
• 1 tablespoon coconut oil
• 2 teaspoons cinnamon, divided

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Instructions

1. Heat a large skillet over medium-low heat.
2. Peel and diagonally slice the plantains into half-inch slices.
3. Add the coconut oil to the heated pan, allowing it to melt.
4. Add the plantains to the pan. Sprinkle 1 teaspoon of cinnamon evenly over the plantains. Allow plantains to cook for 5–6 minutes.
5. Flip, sprinkle the rest of the cinnamon and let cook for another 5–6 minutes.

• Prep Time: 3 min
• Cook Time: 12 min
• Category: Sides Dishes, Snacks
• Method: Stovetop
• Cuisine: Jamaican

Nutrition

• Serving Size: 1 serving (188g)
• Calories: 283
• Sugar: 26.9g
• Sodium: 7mg
• Fat: 7.5g
• Saturated Fat: 6.1g
• Unsaturated Fat: 0.7g
• Trans Fat: 0g
• Carbohydrates: 59.2g
• Fiber: 5.5g
• Protein: 2.4g
• Cholesterol: 0mg

The post Fried Ripe Plantains, the Ultimate Caribbean Snack appeared first on Dr. Axe.

Introducing Keto Tortilla Chips, with a hint of lime. Made mostly from almond flour and goat cheese, these are low-carb, hold together nicely and are delicious. Serve with a low-carb salsa and enjoy without guilt!

Key Ingredients

Goat cheese: Goat’s cheese is a good alternative to cow’s milk cheeses because it’s lower in lactose, contains type 2 casein protein, is typically easier to digest, and is usually much less allergenic and inflammatory.

Almond flour: People love almond meal because it’s a gluten-free flour, and it’s also a great choice for anyone on a low-carbohydrate diet. Science has shown that almonds are a natural powerhouse when it comes to heart health, blood sugar management and even some types of cancer.

Lime: This citrus fruit is a powerhouse of nutrition, a good amount of fiber and vitamin C. Plus it adds a bit of zing to these keto tortilla chips.

Sea salt: High-quality sea salts typically contain upwards of 60 trace minerals and for specific types like Himalayan sea salt, that number is said to be closer to 84. Either way, sea salts are a great source of micronutrients.

How to Make Keto Tortilla Chips

Preheat the oven to 350 F. In a small, microwavable bowl, heat goat cheese in increments of 15 seconds until fully melted. Stir to combine. Alternatively, use a small pot over a low flame on the stovetop.

On a cutting board, first zest the lime and then slice each lime and squeeze out the juice in a small bowl.

In a mixing bowl, add in almond flour with the melted goat cheese, plus the lime zest, lime juice and sea salt. If you find the dough is too dry, add in one tablespoon of water at a time until it forms a ball of thick dough. If the dough is too wet, add in almond flour, one tablespoon at a time.

Place a sheet of parchment paper onto an even surface. Place the ball of dough onto it and lightly flatten with your hands.

Place the second piece of parchment paper on top and then use a rolling pin to roll the dough into a rectangle/square shape until flat and thick, around ¼ inch. 

Using a pizza cutter, cut the dough into triangles. Use leftover scraps and repeat the process to make additional chips. 

Place tortilla chips on a lined baking sheet, and bake for 8–10 minutes, or until golden. Remove from the oven and let cool on a cooling rack.

Enjoy with some fresh salsa or especially guacamole!

Keto Tortilla Chips with Hint of Lime

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• Author: Holly Darnell, RD
• Total Time: 25 minutes
• Yield: 4 servings
• Diet: Vegan

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Made mostly from almond flour and goat cheese, these keto-friendly tortilla chips are low-carb, hold together nicely and are delicious. Serve with guacamole and enjoy without guilt!

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Ingredients

• 4 ounces goat cheese
• 1 cup almond flour
• 1 lime, zested
• 2 lime, juiced
• 2 teaspoons sea salt or Maldon flaky sea salt

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Instructions

1. Preheat the oven to 350. 
2. In a small, microwavable bowl, heat goat cheese in increments of 15 seconds until fully melted. Stir to combine. 
3. In a medium bowl, add in almond flour, goat cheese, lime zest, lime juice and sea salt. If you find the dough is too dry, add in 1 Tablespoon of water at a time until it forms a ball of thick dough. If the dough is too wet, add in almond flour, 1 Tablespoon at a time.
4. Place a sheet of parchment paper onto an even surface. Place the ball of dough onto it and lightly flatten with your hands.
5. Place the second piece of parchment paper on top and then use a rolling pin to roll the dough into a rectangle/square shape until flat and thick, around ¼ inch. 
6. Using a pizza cutter, cut the dough into triangles. Use leftover scraps and repeat the process to make additional chips. 
7. Place tortilla chips on a lined baking sheet, and bake for 8-10 minutes, or until golden. Remove from the oven and let cool on a cooling rack.

Notes

Serve with any kind of low-carb salsa (most qualify) or, perhaps even better, keto-friendly guacamole.

• Prep Time: 15min
• Cook Time: 10min
• Category: Snacks
• Method: Baking
• Cuisine: Mexican

Nutrition

• Serving Size: 1 serving (79g)
• Calories: 281
• Sugar: 2.1g
• Sodium: 790mg
• Fat: 22.8g
• Saturated Fat: 7.9g
• Unsaturated Fat: 10.7g
• Trans Fat: 0g
• Carbohydrates: 8g
• Fiber: 3.3g
• Protein: 14.4g
• Cholesterol: 30mg

The post Keto Tortilla Chips with Hint of Lime appeared first on Dr. Axe.

What Is An Acai Bowl?

Acai is actually a type of berry that’s native to Central and South America, particularly Brazil. The antioxidant-rich fruit is packed with nutritional benefits, including fiber and electrolytes. In Brazil, acai bowls are sold on the beaches and at juice bars, usually blended with guarana and topped with fruit. In Brazil, Amazonian tribes like the Caboclo have been eating acai for hundreds of years, but it’s only recently that the trend has caught up to the west, and we’re lucky it has!

Acai bowls are the ultimate healthy breakfast when you’re craving something a little sweet. They’re easy to make, delicious to eat and can be packed with as much goodness as you like. One of the reasons acai was slow to reach this part of the world is that the fruit doesn’t last long; Acai berries perish soon after they’re picked, making them nearly impossible to export from Brazil as a whole fruit.

Wondering where to buy acai? Instead, here in the States, you’ll likely find frozen acai berry puree in the freezer section of your local health food store and large supermarkets.

Types of Acai Bowls

Now, there are endless combinations of acai bowl recipes and toppings, but for all of them, the acai berry puree will make up the base. The trick to the perfect acai bowl is getting the texture right. You want to be able to eat the bowl with a spoon, but you don’t want it to be too thick. Blending the puree with a combination of fruits and adding a splash of your preferred milk if necessary usually does the trick.

As for acai bowl toppings, the sky’s the limit! Of course, what you put on the bowl will affect the acai bowl calories. I’m a fan of adding some more texture to each spoonful through crunchy toppings, like cacao nibs, granola or seeds. If you’re feeling extra ambitious, you can even make your own grainless granola to put on top.

I think this acai bowl recipe has the right mix. We’ll keep the tropical theme going by mixing the acai puree with a mango or papaya and adding some fresh bananas and your favorite berry. Once it’s all blended, we’ll top things off with seeds, coconut and more fruit.

How to Make This Acai Bowl Recipe

Are you ready to get your acai bowl making on? Start by prepping all your fruit.

You can already tell how tasty this acai bowl recipe is going to be!

Next, add all the ingredients to the blender.

Then blend on medium-high until the mixture is thick and creamy.

Divide the mixture into two to three bowls and top with your favorite toppings, such as shredded coconut flakes, hemp seeds, pumpkin seeds, blueberries and sliced kiwi. You can also add some granola, such as my grainless granola.

Enjoy your gorgeous — and delicious — acai bowl. Interested in another smoothie bowl? Try our berry chia seed smoothie bowl.

Tropical Acai Bowl Recipe

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• Author: Dr. Josh Axe
• Total Time: 5 min
• Yield: 4
• Diet: Vegan

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Skip the overpriced acai bowls at cafes and make your own. This tropical take on an acai bowl recipe will delight your taste buds for one of the best breakfasts ever.

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Ingredients

Bowl:

• 1 fresh mango or papaya, cubed
• 3 frozen bananas, sliced
• ½ cup frozen berries (of choice)
• 1 cup acai concentrate

Toppings:

• hemp seeds
• pumpkin seeds
• shredded coconut
• sliced kiwi
• fresh blueberries
• granola

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Instructions

1. Add all bowl ingredients to a blender, blending on med-high until thick and creamy.
2. Evenly distribute mixture into 4 bowls and top with toppings.

• Category: Breakfasts
• Method: Blending
• Cuisine: American

Nutrition

• Serving Size: 1 bowl (272g)
• Calories: 297
• Sugar: 28.4g
• Sodium: 43mg
• Fat: 9.7g
• Saturated Fat: 4.1g
• Unsaturated Fat: 4.8g
• Trans Fat: 0g
• Carbohydrates: 52.7g
• Fiber: 7.6g
• Protein: 5.3g
• Cholesterol: 0mg

The post Tropical Acai Bowl Recipe with Mango and Hemp Seeds appeared first on Dr. Axe.

Get ready to be surprised by how simple making nutrition-rich banana bread at home really is — and how good for you it can be. My super moist gluten-free banana bread is a recipe that everyone (even gluten lovers!) will enjoy.

What’s Wrong with Regular Banana Bread?

You might wonder what the point of making a gluten-free banana bread is. Why mess with a classic?

Unfortunately, like so many recipes we’ve grown up with, classic homemade banana bread, even the homemade versions, aren’t very good for you. For starters, they’re usually made with a whole lot of white flour. Refined carbohydrates like those don’t add any nutritional value and can be difficult for your body to break down.

And then there’s the sugar. Traditional banana bread has a ton of refined sugar in it, leading you to a sugar high followed by a sugar crash. Sugar is one of the top “foods” that causes inflammation in the body, which can contribute to heart disease, diabetes and high cholesterol levels.

Finally, while I enjoy organic butter when it adds something to a dish, normal banana bread recipes can have up to a cup of the stuff. There’s just no need when you have this gluten-free banana bread that tastes amazing and is healthy — and ready to be baked.

How to Make Gluten-Free, Paleo Banana Bread

My Paleo banana bread recipe keeps all the best parts about banana bread while making it a bit more nutritious. We’ll use almond flour, a heart-healthy, low-carb alternative to all-purpose white flour. You can also experiment with a Paleo flour blend, which incorporates various flours such as almond, coconut, tapioca and arrowroot flours, for this recipe.

Incorporating overripe bananas makes this bread sweet, but we’ll add honey to make sure your sweet tooth is satisfied. If you’re hesitant to heat honey, you can also try maple syrup or a natural granular sugar like coconut sugar. Just be sure to use less of these!

Instead of butter, we’ll get that same silky texture with coconut milk while keeping this recipe dairy-free. Now this is a banana bread you can indulge in without feeling bad!

Don’t miss my video at the end to see how I make it!

Start by preheating the oven to 350 Fahrenheit. Grease a standard loaf pan and set aside.

In a bowl, mix together the eggs, banana, honey, coconut milk and vanilla. The vanilla extract adds a little extra flavor. Mmm!

In a separate bowl, combine the baking soda, almond flour, sea salt and cinnamon. Combine both of the mixtures and stir until well incorporated.

Add in the apple cider vinegar and stir until it is distributed throughout the mixture.

Pour the batter into greased loaf pan. Bake for 45–50 minutes.

Serve the banana bread either warm or cooled — both are delicious! You can even add this recipe to your list of dishes to meal prep on Sunday to enjoy throughout the week for breakfast or with your cup of coffee. If you want to reheat it, simple pop it in the oven for a couple minutes. You’ll keep more of the moisture by eating it cool, though.

Print

Gluten-Free Banana Bread Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour
• Yield: 12
• Diet: Gluten Free

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Standard banana bread is surprising unhealthy. But get ready to be surprised by how simple making nutrition-rich banana bread at home really is — and how good for you it can be.

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Ingredients

• 4 eggs
• 3 medium overly ripe bananas, mashed
• ¼ cup raw honey
• ¼ cup coconut milk
• 1 teaspoon vanilla extract
• 2 teaspoons baking soda
• 2¼ cups almond flour (or use Paleo flour)
• ½ teaspoon sea salt
• ½ teaspoon cinnamon
• 1 tablespoon apple cider vinegar

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Instructions

1. Preheat oven to 350 F.
2. Grease a standard loaf pan and set aside.
3. In a bowl, mix eggs, banana, honey, coconut milk, and vanilla.
4. In a separate bowl, combine baking soda, almond flour, sea salt and cinnamon.
5. Combine both mixtures and stir until well incorporated.
6. Add in apple cider vinegar and stir until it is distributed throughout the mixture.
7. Pour batter into greased loaf pan. Bake for 45–50 minutes.

• Prep Time: 10 min
• Cook Time: 50 min
• Category: Snacks
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 slice (79g)
• Calories: 197
• Sugar: 10.6g
• Sodium: 329mg
• Fat: 12.4g
• Saturated Fat: 2.3g
• Unsaturated Fat: 9.4g
• Trans Fat: 0g
• Carbohydrates: 17.4g
• Fiber: 3.4g
• Protein: 6.4g
• Cholesterol: 55mg

The post The Best Gluten-Free Banana Bread Recipe appeared first on Dr. Axe.

See, when you add chia seeds to a liquid and let them soak in it, the chia seeds absorb the liquid and puff up in size, transforming from a seed-like texture to a gel consistency that’s reminiscent of pudding.

Best of all, this chia seed pudding can be eaten as breakfast, snack or dessert. You have to try it!

3-Ingredient Chia Seed Pudding

This is the classic chia seed pudding, with just three ingredients: a nondairy milk, chia seeds and vanilla extract. Each serving is roughly two tablespoons of chia seeds, a half-cup of nondairy milk (coconut or unsweetened almond milk work best) and a quarter teaspoon of vanilla.

Because of the fiber in chia seeds, this classic version also doubles as a keto chia seed pudding, with only 4 net carbs per serving. It’s also friendly to nearly any kind of diet, including vegan and Paleo.

Beyond the benefits of chia seeds, coconut milk adds great creamy texture, electrolytes and healthy fats. As an alternative, almond milk contains far fewer calories and contains half a day’s recommended intake of vitamin E, a significant amount of vitamin D and a hearty dose of calcium.

Optional Toppings

If you want to dress up this pudding, consider making a strawberry rhubarb compote.

Rhubarb does more than give the pudding a gorgeous color. The vegetable lowers inflammation and eases digestion while adding a tart taste to this chia seed pudding.

Start by mixing the first three ingredients — coconut milk, chia seeds and vanilla — in a bowl and place in the refrigerator.

Next, chop up the rhubarb and strawberries, then add to a small pot over medium heat. Cook until the rhubarb is tender.

Add the rhubarb mixture plus maple syrup and water to a blender, and blend until all the ingredients are well combined.

Remove the chia seed pudding from the refrigerator and separate into four glasses, topping with the strawberry rhubarb compote once it has cooled.

Place the glasses in the fridge for about an hour to let them chill and set. Top them with coconut flakes, cacao nibs or both and serve! (This pudding will also last in the fridge for a week.)

This strawberry rhubarb chia seed pudding is easy to take on the go to work — just put in a portable container. It also doubles as a super healthy dessert that the entire family will enjoy.

If you dig the taste of this chia seed pudding, try our chia seed smoothie bowl next!

Chia Seed Pudding Recipe

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• Author: Dr. Josh Axe
• Total Time: 15 minutes
• Yield: 8
• Diet: Vegan

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The classic chia seed pudding only requires three ingredients. On top of this pudding, you can add any kind of fruit, or this strawberry rhubarb compote.

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Ingredients

Chia Pudding Mixture:

• 3 cups coconut milk (full fat/canned)
• ¾ cup chia seeds
• 1½ teaspoons vanilla extract

Compote Mixture (Optional):

• 5–6 rhubarb stalks, chopped
• 1½ cups strawberries
• 2 tablespoons maple syrup
• ⅓ cup water
• top with shredded coconut flakes/cacao nibs

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Instructions

1. Mix well the first 3 ingredients in a bowl and place in the refrigerator.
2. For the optional compote, chop up the fruit and add it to a small pot. Cook over medium heat or until rhubarb is tender, about 8 minutes.
3. Add mixture, maple syrup and water into a blender and blend until well combined.
4. Distribute chia seed pudding evenly into four glasses and top with the compote, once it has cooled. Place in refrigerator and allow to chill for up to 1 hour.
5. Serve topped with shredded coconut flakes and/or cacao nibs.

Notes

• If you want to reduce the calories, use reduced fat coconut milk or unsweetened almond milk.
• Rather than a compote, you can also simply add some fresh fruit: blueberries, strawberries, pineapples, cherries, etc.
• Coconut flakes, raw sliced almonds, hemp seeds and cacao nibs all offer good toppings, with or without fruit.

• Prep Time: 5 min
• Cook Time: 10 min
• Category: Snacks, Desserts
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1 serving (135g) of pudding only
• Calories: 327
• Sugar: 0.1g
• Sodium: 18mg
• Fat: 30.5g
• Saturated Fat: 22.1g
• Unsaturated Fat: 6.7g
• Trans Fat: 0g
• Carbohydrates: 12.1g
• Fiber: 7.1g
• Protein: 5.7g
• Cholesterol: 0mg

The post 3-Ingredient Chia Seed Pudding, with a Compote appeared first on Dr. Axe.

Luckily, one easy recipe covers all those bases: olive tapenade.

What Is A Tapenade?

A tapenade is a spread usually made from crushed olives and capers. While it likely originated in the Mediterranean diet regions, where capers are from, tapenade became popular in France’s Provençal region in the south. There, tapenade is usually served alongside bread or crackers, so you can add as much or as little of the spread atop. It’s also mixed with butter and used to stuff chicken or cook fish with.

Though olives and capers are tapenade staples, different regions also add in their own favorite mix-ins to jazz up the original. Sun-dried tomatoes, roasted garlic, anchovies and eggplant are all common additions that take a traditional olive tapenade and make it even more unique.

The heart-healthy, cholesterol-lowering foods like nutrition-rich olive oil, garlic, anchovy, eggplant and the like are what helped make the Mediterranean diet so famous.

How to Make Olive Tapenade

Because I am a big fan of sun-dried tomatoes, I’ve added some to my version of olive tapenade. You’ll love the extra zest they add.

Since this easy olive tapenade recipe is made from so few ingredients, I urge you to find the best quality olives and capers you can get your hands on. They will make a huge difference!

You can use either olive oil or avocado oil (a French favorite) for this recipe; both taste great. We’re loading up on herbs, too, including fresh basil and parsley, for some serious flavor.

Finally, though old-school tapenades are made with a mortar and pestle, in this tapenade recipe, I’ll spare your arms — you’ll use a food processor to achieve a nice, smooth spread in just seconds.

Add all of the ingredients to the food processor.

Then blend on high until all the ingredients are well-combined. It’s OK for the tapenade recipe to be a bit chunky.

Serve the olive tapenade with your favorite crackers or gluten-free crostini …

If you don’t feel like using this easy olive tapenade as a dip with crackers or crostini, you can be innovative and use it as a condiment for your next Mediterranean-inspired sandwich or atop a salad. You can’t go wrong with however you choose to serve this olive tapenade. As the French say, bon appétit!

Olive Tapenade Recipe

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• Author: Dr. Josh Axe
• Total Time: 10 min
• Yield: 12
• Diet: Vegan

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A tapenade is a spread usually made from crushed olives and capers. This delicious appetizer can be served alongside bread or crackers, so you can add as much or as little of the spread atop. It’s can also be used to stuff chicken or cook fish with.

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Ingredients

2 cups pitted black and green olives (or Kalamata olives)
½ cup sun-dried tomatoes
½ cup capers, drained
⅛ teaspoon sea salt
½ teaspoon pepper
½ teaspoon garlic
½ teaspoon onion powder
1½ teaspoons oregano
½ cup fresh basil leaves
½ cup fresh parsley leaves
2 tablespoons olive oil or avocado oil

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Instructions

1. Add everything to a food processor and blend on high until well-combined.
2. Put on top of gluten-free crackers or toasted bread.

• Category: Appetizers
• Method: Food Processor
• Cuisine: Mediterranean

Nutrition

• Serving Size: 2/3 cup (57g)
• Calories: 86
• Sugar: 1.2g
• Sodium: 843mg
• Fat: 8.3g
• Saturated Fat: 1g
• Unsaturated Fat: 6.9g
• Trans Fat: 0g
• Carbohydrates: 3.7g
• Fiber: 2g
• Protein: 1.1g
• Cholesterol: 0mg

The post Olive Tapenade Recipe: A Mediterranean Diet Staple appeared first on Dr. Axe.

But have you looked at the ingredients list? For such a small product, Pop-Tarts have a massive list of unsavory ingredients.

The fantastic thing about this toaster pastry recipe is it’s fairly simple to make on your own — and you can add it my list of amazing pumpkin recipes. While the instructions here might seem a bit long, they’re not super-involved.

Best of all, once you get the hang of these and discover the wonder of gluten-free flours, you can have this toaster pastry snack ready for any occasion, chock-full of healthy ingredients.

Key Ingredients

Speaking of healthy ingredients, here are the main players in this gluten-free toaster pastry recipe:

• Allspice: You may be wondering: What is allspice? While many think it’s a blend of spices, it’s actually just one spice that comes from the ground berries of a Jamaican plant. Full of antimicrobial and anti-inflammatory compounds, it’s a healthy spice that adds flavor while keeping sugar levels and calories in check.
• Grass-fed butter: Butter is a staple in baking, and these toaster pastries are no exception. As always, make sure you use grass-fed butter to get the highest-quality choice of this healthy fat.
• Coconut sugar: As a substitute to unhealthy, refined sugar, coconut sugar adds sweetness while keeping this recipe Paleo-friendly.
• Paleo flour: Speaking of Paleo-friendly, you can’t make a pastry without flour, and this recipe uses gluten-free flour so it’s safe for any diet. Try my Paleo flour blend, or use gluten-free flours like coconut, sprouted corn, oat, rice, almond or tapioca flour, among others.
• Sugar pumpkin: A smaller variety of pumpkin, sugar pumpkin makes for a great option for baking and provides the same pumpkin benefits you’re familiar with, such as providing a host of vitamins and antioxidants to support heart, gut and immune health.

Roll up your sleeves, and let’s get these pop tarts happening!

How to Make a Toaster Pastry

Start by prepping the pumpkin, also known as the toaster pastry filling. (You can also cheat and use one cup of pumpkin puree.) Turn the oven to 375 degrees Fahrenheit, and grease up a baking sheet.

Wash and remove the stem from your sugar pumpkin.

Slice that bad boy up vertically, and remove the seeds. Don’t toss them, though! Roast them for an on-the-go healthy snack later.

Place the de-seeded pumpkin halves on the waiting sheet, and bake for about 45 minutes or until you can stick a fork into the pumpkin with no trouble. Because time is valuable, while the yummy pumpkin filling is roasting, we’re going to prep the dough.

Start by whisking flour, coconut sugar and salt in a bowl. With a fork or pastry blender, start cutting in the butter until the entire mixture is crumbly.

Add in the ice water, just a tablespoon at a time, until the dough is formed.

Divvy up the dough in half, and roll each half into a ball. Wrap each in plastic wrap, and let it cool in the fridge for 15 minutes.

Time’s up! Remove and unwrap one ball of dough, smoothing out any cracks along the sides. Then, on a smooth surface that’s been dusted with flour, like a kitchen counter, roll the ball of dough into a 9-by-12-inch rectangle, with dough about 1/8 inch thick.

That’s right, these homemade toaster pastries are really starting to take shape!

If you’re picky about the edges, use a paring knife to get these looking clean, and give them a more “authentic” toaster pastry look. Cut the rectangle into three equal pieces, and then cut those into three pieces, leaving you with nine rectangles.

Next, line a baking sheet with parchment paper, and place the rectangles on the baking sheet, refrigerating while you prep the rest of the dough.

Remove that second ball of dough that’s been hanging out in the fridge, and repeat the process. One of the balls will be the bottom of the toaster pastries, while the other will make up the top.

Once you’ve cut and made all your rectangles, let both sets hang in the refrigerator. It’s filling time!

By this point, your pumpkin should be roasted. Slide it out of the oven, but don’t turn turn it off just yet. Instead, lower the temperature to 350 F.

Let the pumpkin cool before doing your thing, as it will be hot!

Using a spoon, scoop out the pumpkin “meat,” and toss out the rinds. Then it’s time to bust out the food processor.

Combine the pumpkin filling, butter, coconut sugar, vanilla and all those yummy spices, and pulse till they’re mixed.

Once that’s ready, grab the waiting toaster pastry rectangles from the fridge. With a tablespoon, scoop a heap of the pumpkin mixture onto each bottom dough rectangle, leaving about a 1/4-inch border.

Next, place the second rectangles on top of each toaster pastry, and seal the edges down with a fork. Poke three teeny holes on each top to let air escape while these cook.

Finally, bake the toaster pastries for 45 minutes or until they’re golden brown. Let them cool for 20 minutes before sprinkling each with coconut sugar and serving!

They might more labor-intensive than those store-bought processed food versions, but these toaster pastries are so much healthier — you can actually feel good about serving them to your family! Once you get comfortable making them, you could also play around with the filling ingredients.

Other Pumpkin Recipes

• Pumpkin spice latte
• Pumpkin butter
• Blueberry pumpkin pancakes
• Pumpkin cashew soup
• Pumpkin bars
• Pumpkin pie cheesecake
• Vegan pumpkin pie ice cream

Gluten-Free Toaster Pastry with Sugar Pumpkin Filling

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• Author: Dr. Josh Axe
• Total Time: 2 hours
• Yield: 9
• Diet: Gluten Free

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Pop-Tarts are popular processed foods, but they’re really unhealthy. Instead, make your own toaster pastry with healthy ingredients!

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Ingredients

• 1 sugar pumpkin (or 1 cup pumpkin puree)
• 2 cups Paleo flour
• 3/4 cup coconut sugar
• 1 teaspoon Himalayan pink salt
• 2/3 cup Nutiva shortening
• 7–8 tablespoons ice water
• 4 tablespoons grass-fed butter, sliced into 1/2 tablespoon pieces
• 1/4 cup coconut sugar
• 1 teaspoon vanilla extract
• 1/4 teaspoon allspice
• 1/4 teaspoon chili powder

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Instructions

1. Heat the oven to 375 F. Grease a 9 x 12-inch baking sheet with avocado oil.
2. Wash and remove the stem from the sugar pumpkin. Slice the pumpkin vertically and remove the seeds.
3. Place the pumpkin halves face down on the prepared baking sheet. Bake for 45 minutes or until the pumpkin is easily pierced with a fork. Prepare the dough while the pumpkin is roasting.
4. In a medium bowl, whisk together the flour, coconut sugar and salt. Using a fork or pastry blender, cut in the shortening until the mixture becomes crumbly. Stir in ice water one tablespoon at a time until dough is formed.
5. Divide the dough evenly in half, forming each half into a ball. Wrap both halves in plastic wrap and refrigerate for 15 minutes.
6. Remove and unwrap one ball of dough. Smooth out any cracks along the sides of the dough. On a smooth surface dusted with flour, roll the dough into a 9 x 12-inch rectangle. The dough should be about 1/8 inch thick.
7. Use a paring knife to trim and create clean edges. Cut the rectangle vertically into 3 equal pieces, then cut those pieces horizontally into three equal pieces, creating 9 rectangles (you can use a ruler to help guide you).
8. Line a baking sheet with parchment paper. Place the rectangles on the baking sheet. Cover and refrigerate while you work with the rest of the dough.
9. Remove the other ball of dough and repeat the process above. One set of rectangles will be the bottoms of the pop-tarts; the other set will be the tops. Refrigerate both sets of rectangles while you prepare the pumpkin filling.
10. Remove the pumpkin from the oven and lower the heat to 350 F. Allow the pumpkin to cool before handling it. It will be hot!
11. Use a spoon to scoop the pumpkin meat out of the rind. Discard the rind.
12. In a food processor, combine the pumpkin meat, butter, coconut sugar, vanilla and spices and pulse on high until mixed.
13. Remove the pastry rectangles from the refrigerator. Using a tablespoon, spoon a heaping tablespoon of the pumpkin mixture onto each bottom rectangle, leaving a 1/4-inch border. Place the pop-tart tops on top and seal the edges with a fork. Poke 3 rows of 3 tiny holes in the tops to allow air to escape.
14. Bake for 45 minutes or until golden brown. Remove the tarts from the pan and allow them to cool for 20 minutes. Sprinkle with coconut sugar and serve.

• Prep Time: 30 min
• Cook Time: 90 min
• Category: Desserts, Snacks
• Method: Oven
• Cuisine: American

Nutrition

• Serving Size: 1 pastry
• Calories: 357
• Sugar: 17.4g
• Sodium: 300mg
• Fat: 20.5g
• Saturated Fat: 7.9g
• Unsaturated Fat: 12.6g
• Trans Fat: 0g
• Carbohydrates: 44.5g
• Fiber: 2.2g
• Protein: 0.6g
• Cholesterol: 14mg

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There’s precious little as satisfying and impressive as a homemade baked brie! Enjoy this decadent recipe, perfect for sharing at a party or on a holiday.

First, you’ll chop up dried apricots and soak them in your choice of brandy, whiskey or bourbon. If you plant to serve this brie in the evening, the best time to start soaking your apricots is right after you eat breakfast. (If you don’t drink alcohol, simply leave out.)

Next, carefully roll out the pie crust, not too thin, into a large circle between two sheets of wax paper and freeze the whole thing for 10 minutes. This keeps your counter clean and prevents crust breakage.

Once frozen, remove from freezer and peel off both sheets of paper, carefully placing the crust in a glass baking dish: It will thaw fast, so you can work with it.

Slice brie in half horizontally and place bottom half on dough.

Top the bottom half of the brie with half of the apricots and herbs. Place remaining brie on top and finish with remaining apricots and herbs. Definitely reserve the soaking liquor! It will be part of the caramel on top.

Now is the time to seal up the brie with the pie crust dough. If the dough cracks or breaks, don’t worry — just patch it so it’s sealed up tight and pop it in a 400 degree oven for 30 minutes.

After baking, let this beauty cool while you make the caramel sauce. In a small saucepan, heat the reserved soaking liquid slightly above medium heat just until it begins to reduce, 5–8 minutes. Then add coconut sugar and swirl to melt, simmering at medium heat for about 5 minutes, until it gets nice and gooey.

Once it feels thick like a caramel, immediately pour it onto the brie, and your creation is finished! Enjoy the applause and savor this luxurious baked brie.

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Baked Brie Recipe

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• Author: Dr. Josh Axe
• Total Time: 1 hour 5 minutes
• Yield: 12
• Diet: Gluten Free

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Description

Want something a little fancy for a party or holiday but that doesn’t take a ton of time? Try my homemade baked brie recipe. Yum!

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Ingredients

• ⅔ cup chopped dried apricots or apples
• 1 cup brandy, whiskey or bourbon
• 1 large brie, about 14 ounces
• 1 gluten-free pie crust recipe refrigerated 1 hour
• pinch nutmeg or ½ teaspoon finely chopped fresh rosemary
• brandy from soaking
• ¾ cup coconut sugar

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Instructions

1. Soak apricots for 4 hours or overnight in brandy in a covered non-plastic container.
2. Between 2 sheets of wax paper, roll out pie crust into a large circle. Place in freezer for 10 minutes or until frozen.
3. Preheat oven to 400 degrees F.
4. Slice brie in half horizontally and remove apricots from liquor, reserving soaking liquid. Grease a 9” round glass pie pan.
5. Remove crust from freezer. Peel off both sheets of wax paper and place crust in baking dish.
6. Place half brie in center of crust and top with half the fruit and nutmeg or rosemary. Top with remaining brie, then fruit and herbs.
7. Fold pie crust around brie, patching crust as necessary so that brie is sealed in crust.
8. Bake for 25–30 minutes or until crust is golden brown, and remove brie to a cooling rack for 10 minutes.
9. Meanwhile, place brandy from soaking into a small saucepan. Heat just above medium for 5–8 minutes or until it begins to reduce.
10. Add coconut sugar and swirl pan to melt. Simmer on medium heat for 4–6 minutes until thickened.
11. Pour caramel over brie and serve immediately with sliced apples or pears.

• Prep Time: 35 min
• Cook Time: 30 min
• Category: Appetizers
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 3 oz
• Calories: 288
• Sugar: 16.5g
• Sodium: 307mg
• Fat: 13.2g
• Saturated Fat: 6.8g
• Unsaturated Fat: 5.7g
• Trans Fat: 0g
• Carbohydrates: 24g
• Fiber: 0.8g
• Protein: 8g
• Cholesterol: 33mg

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