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Nutrient-Rich Spring Soup Recipes

Nutrient-Rich Spring Soup Recipes

Natural Home Remedies as Medicine

Is Soy Safe?

by Michael Donaldson, PhD 
A follow-up blog article based on the Feb. 11, 2020 webinar.
<h2>Soy has been a controversial food</h2>
Soy has been a controversial food for more than 25 years. The presence of phytoestrogens in soy has made many people to declare that they would wreak havoc on our hormones. Vocal minorities decrying the evils of soy have relied on old data and have not changed their stance on soy.
In a recent webinar Michael Donaldson, PhD gave an update on the evidence on the safety of soy products. In the webinar, which you can replay here: <a href="https://shop.myhdiet.com/is-soy-safe-webinar">Is Soy Safe Webinar</a>, he concluded that eating soy foods lowered the risk of breast cancer, prostate cancer and the recurrence of breast cancer after initial treatment. Soy has been proven safe for infants, though clearly not as good as breast milk, and safe for children, even helping them avoid future cancers. In short, it is incredibly hard to hurt yourself with an organic bean.
Read on for more details.
<h2>Two fundamental questions</h2>
Two fundamental questions that have led to lots of confusion over the years were answered. The first question was whether in vitro studies and animal studies were valid for indicating the kind of results that would be seen in people eating soy-based foods. Evidence shown in the webinar showed that the amount of free genistein, the active form, in the blood stream of mice was often 20 to 150 times as high as what is seen in people. This makes mice a very bad model for studying soy products. Many of the early objections to soy products were based on animal study results, which haven’t been shown to be reliable.
The second question was regarding the second estrogen receptor, called estrogen receptor beta. The ERβ was discovered in 1996. The isoflavones in soy preferentially bind to the ERβ rather than the ERα, which is quite the opposite of estrogens in the body. Furthermore, the distribution of the alpha and beta estrogen receptors is varied throughout the body.
Evidence shows that isoflavones, which bind to the ERβ, have an opposing effect to estrogens on breast tissue. While estrogens, binding to the ERα, promote cell growth and even tumor promotion, isoflavones binding to the ERβ inhibit cell proliferation and suppress tumor growth. A meta-analysis of studies in Asian Americans and Asian populations has shown about a 40 percent reduction of the risk of breast cancer for women who ate high levels of soy products1.
Women who have already gone through treatment for breast cancer have wondered if they should avoid soy products. Five different population-based studies have been conducted to examine this question. A meta-analysis of over 11,000 women showed clearly that soy foods actually have a protective effect in lowering the risk of a recurrence of breast cancer (-26.5%) or death (-16.5 percent) 2.
Other evidence covered in the webinar showed that soy products helped prevent bone loss during menopause, had a modest beneficial effect on hot flashes and improved fertility in women undergoing fertility treatments.
For men, a plethora of studies have concluded that isoflavones do not affect levels of testosterone in men. In fact, eating soy products was protective against prostate cancer 3.
For infants and children, close examination did not find feeding effects, whether breast-fed, cow-milk formula fed or soy-formula fed, on reproductive organs at 4 months or at 5 years 4. Neither did high intake of soy products affect the age of girls beginning menstruation 5.
<h2>Soy is safe!</h2>
Soy is safe! Examine the evidence for yourself. Don’t rely on authorities that rely on old data, animal studies and in vitro studies. Disregard those who don’t discuss the 2 estrogen receptors and the difference that their presence makes.
How much soy is safe? Research indicates that 3 servings or less are very safe, which is more than a person would eat while following the Hallelujah Diet. So, we are quite OK with eating some soy.
Choose organic soy products to make sure you avoid issues with GMO soy and the presence of glyphosate weed killer in your food. Eating some soy products can add variety in your diet and make selecting vegan dishes easier.
Just remember that it is incredibly hard to hurt yourself with an organic bean like soy.
<h2>References</h2>
<ol>
<li>Chen M, Rao Y, Zheng Y, Wei S, Li Y, et al (2014) Association between Soy Isoflavone Intake and Breast Cancer Risk for Pre- and Post-Menopausal Women: A Meta-Analysis of Epidemiological Studies. PLOS ONE 9:e89288. <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0089288">https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0089288</a></li>
<li>Chi F, Wu R, Zeng Y-C, Xing R, Liu Y, et al (2013) Post-diagnosis soy food intake and breast cancer survival: a meta-analysis of cohort studies. Asian Pac J Cancer Prev APJCP 14:2407–2412. <a href="https://pubmed.ncbi.nlm.nih.gov/23725149">https://pubmed.ncbi.nlm.nih.gov/23725149</a></li>
<li>He J, Wang S, Zhou M, Yu W, Zhang Y, et al (2015) Phytoestrogens and risk of prostate cancer: a meta-analysis of observational studies. World J Surg Oncol 13:231. <a href="https://pubmed.ncbi.nlm.nih.gov/26228387">https://pubmed.ncbi.nlm.nih.gov/26228387</a></li>
<li>Andres A, Moore MB, Linam LE, Casey PH, Cleves MA, et al (2015) Compared with feeding infants breast milk or cow-milk formula, soy formula feeding does not affect subsequent reproductive organ size at 5 years of age. J Nutr 145:871–875.<a href="https://pubmed.ncbi.nlm.nih.gov/25761499">https://pubmed.ncbi.nlm.nih.gov/25761499</a></li>
<li>Segovia-Siapco G, Pribis P, Messina M, Oda K, Sabaté J (2014) Is soy intake related to age at onset of menarche? A cross-sectional study among adolescents with a wide range of soy food consumption. Nutr J 13:54. <a href="https://pubmed.ncbi.nlm.nih.gov/24889551">https://pubmed.ncbi.nlm.nih.gov/24889551</a></li>
</ol>
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/is-soy-safe">Is Soy Safe?</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.
 
 
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Is Soy Safe?

by Michael Donaldson, PhD A follow-up blog article based on the Feb. 11, 2020 webinar. Soy has been a controversial food Soy has been a c...

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Sweet and Spicy Miso Edamame

These Sweet and Spicy Miso Edamame is the go-to snack that has us reaching for more!
We’re big fans of finger food, and there’s nothing like a delicious sticky snack worth rolling up your sleeves for. Also, when it comes to snacking sometimes the best things are actually much more simple than they seem. This recipe is a great example of this, easy to make, delicious, and only a few ingredients.
The ingredients used in this recipe may not be the most common pantry staples for most but are worth stocking up. Not only do they add big flavor and complexity to dishes, but they also have a long shelf-life when stored correctly.
<h4>Read your labels</h4>
For gluten allergies, make sure to use white and red miso that is gluten-free. Red miso frequently contains barley, wheat, and rye, so make sure to check the labels if you have gluten sensitivity. We have personally used Miso Masters Organic miso for years which is gluten-free and perfect for this recipe.
Sweet and Spicy Miso Edamame isn’t the only way to get the health benefits from adding miso to your diet. Try adding it to salad dressings, sauces, and glazes. You can even use it in baking!
<img alt="Sweet and Spicy Miso Edamame | Nutrition Stripped" class="aligncenter wp-image-71271 size-large" height="1024" sizes="(max-width: 735px) 100vw, 735px" src="https://nutritionstripped.com/wp-content/uploads/2020/02/edamame-sweet-side-snack-nutritionstripped1-735x1024.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/02/edamame-sweet-side-snack-nutritionstripped1-735x1024.jpg 735w, https://nutritionstripped.com/wp-content/uploads/2020/02/edamame-sweet-side-snack-nutritionstripped1-215x300.jpg 215w, https://nutritionstripped.com/wp-content/uploads/2020/02/edamame-sweet-side-snack-nutritionstripped1-768x1070.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/02/edamame-sweet-side-snack-nutritionstripped1-1103x1536.jpg 1103w, https://nutritionstripped.com/wp-content/uploads/2020/02/edamame-sweet-side-snack-nutritionstripped1-1471x2048.jpg 1471w, https://nutritionstripped.com/wp-content/uploads/2020/02/edamame-sweet-side-snack-nutritionstripped1-762x1061.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/02/edamame-sweet-side-snack-nutritionstripped1-606x844.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/02/edamame-sweet-side-snack-nutritionstripped1-72x100.jpg 72w, https://nutritionstripped.com/wp-content/uploads/2020/02/edamame-sweet-side-snack-nutritionstripped1-108x150.jpg 108w, https://nutritionstripped.com/wp-content/uploads/2020/02/edamame-sweet-side-snack-nutritionstripped1-36x50.jpg 36w, https://nutritionstripped.com/wp-content/uploads/2020/02/edamame-sweet-side-snack-nutritionstripped1-600x836.jpg 600w, https://nutritionstripped.com/wp-content/uploads/2020/02/edamame-sweet-side-snack-nutritionstripped1-scaled.jpg 1838w" width="735" />
<h4>Stripped</h4>
Miso boasts an impressive nutrient profile and is brimming with vitamins and minerals like manganese, vitamin K, copper, and zinc (<a href="https://nutritiondata.self.com/facts/legumes-and-legume-products/4379/2" target="_blank" rel="noopener noreferrer">17</a>). Keep in mind that it’s also high in sodium, so keep consumption in moderation and pair with plenty of other fermented foods for best results.
For more information on gut health and incorporating more fermented foods into your diet, check out our article on improving <a href="https://nutritionstripped.com/9-fermented-foods-for-better-gut-health-and-immunity/">Digestive Health</a> with fermented foods.
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Sweet and Spicy Miso Edamame

These Sweet and Spicy Miso Edamame is the go-to snack that has us reaching for more! We’re big fans of finger food, and there’s nothing lik...

Important Facts About Bone Broth

How To Cook Any Vegetable (And Make it Delicious!)

Mastering the art of preparing vegetables is a must for every cook. Here we’ll teach you the skills you need to cook any vegetable under the sun!
Research has shown us time and time again that vegetables should make up the bulk of our diet. They’re packed with vitamins, minerals, antioxidants, and phytonutrients that perform wonders for our health and wellbeing. But in order for us to really reap the benefits of vegetables, we need to confidently know how to prepare them so they can be enjoyable and fun!
How many times have you purchased a big bag of baby arugula or a bushel of radishes only to find them at the back of your fridge over a week later – sad, wilted and destined for the trash? Or what about the incessant amount of “boring” vegetables you’ve consumed because you really didn’t know how to prepare them? Yup, us too.
Say goodbye to all of your vegetable woes, we’re here to help! Today you’re going to learn all about the different types of vegetables in addition to how to prepare them and cook them.
Let’s get started!
<h2>How To Cook Any Vegetable</h2>
Technically speaking, there are quite a few categories for vegetables. We can get really specific and organize them based on their families, but for our purposes, we’re going to stick to the basic categories that you’ll often hear and see.
Knowing the category of a vegetable tells you so much about the vegetable itself, such as how it’s best prepared, cooked and served.
Let’s check out what these categories are in addition to the vegetables they are comprised of.
<img alt="" class="alignnone size-full wp-image-71299" height="335" src="https://nutritionstripped.com/wp-content/uploads/2020/02/roasting.gif" width="600" />
<h4>Root Vegetables</h4>
Beets, radishes, potatoes, carrots, parsnips, turnips, and horseradish are all considered to be root vegetables. They come straight from the ground so they require a little additional cleaning before they can be prepared.
<h4>Leafy Greens</h4>
These are pretty easy to differentiate as the category name explains their appearance. Kale, collard greens, spinach, arugula, ice burg lettuce, romaine, cabbage, beet greens, microgreens, Swiss chard, and endive are all leafy greens. They’re extremely versatile and packed with nutrition, but more on that later.
<h4>Cruciferous Vegetables</h4>
You want to think of broccoli, cauliflower, bok choy, brussels sprouts, and watercress here. Technically speaking, cabbage and radishes fall under this category as well, so there is a bit of overlap to be aware of.
<a href='https://nutritionstripped.com/cook-vegetables/sweet-potato-mash-sides-nutritionstripped-vegetarian-recipe4/'><img alt="Mashed Roasted Sweet Potatoes| Nutrition Stripped" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/11/sweet-potato-mash-sides-nutritionstripped-vegetarian-recipe4.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/11/sweet-potato-mash-sides-nutritionstripped-vegetarian-recipe4.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/11/sweet-potato-mash-sides-nutritionstripped-vegetarian-recipe4-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/11/sweet-potato-mash-sides-nutritionstripped-vegetarian-recipe4-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/11/sweet-potato-mash-sides-nutritionstripped-vegetarian-recipe4-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/11/sweet-potato-mash-sides-nutritionstripped-vegetarian-recipe4-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/11/sweet-potato-mash-sides-nutritionstripped-vegetarian-recipe4-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/11/sweet-potato-mash-sides-nutritionstripped-vegetarian-recipe4-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/11/sweet-potato-mash-sides-nutritionstripped-vegetarian-recipe4-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/11/sweet-potato-mash-sides-nutritionstripped-vegetarian-recipe4-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/11/sweet-potato-mash-sides-nutritionstripped-vegetarian-recipe4-600x900.jpg 600w" width="2700" /></a> <a href='https://nutritionstripped.com/healthy-simple-coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad1/'><img alt="" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/06/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad1.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/06/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad1.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/06/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad1-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/06/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad1-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/06/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad1-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/06/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad1-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/06/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad1-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/06/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad1-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/06/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad1-600x900.jpg 600w" width="2700" /></a>
<h4>Fruit Vegetables</h4>
The vegetables that are really fruits but referred to as vegetables due to their taste and flavor profiles are found here. Avocados, tomatoes, peppers, cucumbers, pumpkin, eggplant and olives are some of the most popular ones.
<h4>Gourds and Squashes</h4>
This category has Thanksgiving written all over it! Acorn squash, butternut squash, and delicata squash are probably the most popular in this category.
<h4>Fungi</h4>
All the mushrooms are fungi; portobello, button, shiitake, oyster, you name it. While fungi scientifically speaking aren’t considered to be vegetables, you get the picture.
<h4>Stalk Vegetables</h4>
Stalk vegetables are fairly easy to denote, as they all have a stalk! Celery, fennel, and rhubarb are all great examples of this.
<h4>Pod and Seed Vegetables</h4>
Lastly, we have the pod and seed variety. Green beans, peas and snow peas are all made up of pods and seeds.
<img alt="How To Cook Any Vegetable | Nutrition Stripped" class="alignleft wp-image-62267 size-full" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/05/Pea-Mint-Dip-plantbased-recipe-healthy-dip-nutritionstripped-2.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/05/Pea-Mint-Dip-plantbased-recipe-healthy-dip-nutritionstripped-2.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/05/Pea-Mint-Dip-plantbased-recipe-healthy-dip-nutritionstripped-2-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/05/Pea-Mint-Dip-plantbased-recipe-healthy-dip-nutritionstripped-2-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/05/Pea-Mint-Dip-plantbased-recipe-healthy-dip-nutritionstripped-2-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/05/Pea-Mint-Dip-plantbased-recipe-healthy-dip-nutritionstripped-2-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/05/Pea-Mint-Dip-plantbased-recipe-healthy-dip-nutritionstripped-2-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/05/Pea-Mint-Dip-plantbased-recipe-healthy-dip-nutritionstripped-2-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/05/Pea-Mint-Dip-plantbased-recipe-healthy-dip-nutritionstripped-2-600x900.jpg 600w" width="2700" />
<h2>How To Prepare Vegetables</h2>
Now that we know what exactly we’re working with, let’s discuss how to prepare and cook those vegetables.
<h4>Step 1: Cleaning Vegetables</h4>
Always, always, always clean your veggies! Whether you got them at the grocery store, farmer’s market or a friend’s garden, they all need a good wash before making their way to your plate.
The journey the vegetable has taken from the earth to your plate denotes how much cleaning they really need. Root vegetables, for example, should be thoroughly rinsed, maybe even scrubbed to ensure there isn’t any dirt or grime left over. Pod and seed, gourds and fruit vegetables may not need as vigorous of a clean.
Coldwater and a vegetable brush will generally do the trick, but a four to one mixture of water and vinegar works great as well.
Mushrooms are probably the trickiest category to clean, as they tend to get very soft very quickly. Just be sure to not let them soak and to pat them try as soon as they’ve been rinsed.
<h4>Step 2: Cutting Vegetables</h4>
Before we jump into the ins and outs of cutting your veggies, be sure to check out the <a href="https://nutritionstripped.com/healthy-cooking-series-knife-skills/">knife skills section</a> of the Healthy Cooking Series. Here we explain what knives to use, how to wield your tools and the importance of uniformity.
As long as you’ve got your basic knife skills down pat, this next part will be a breeze. Most vegetables are pretty straight forward in terms of cutting and preparing them. Some require a few extra steps or have some tips and tricks, while others you can just roughly chop and be on your way.
Let’s go in order of category.
Root vegetables are pretty straight forward. You generally want to slice off the rough end, then proceed by slicing, chopping or dicing depending on what you’re making. If you’re looking for a very smooth, soft end product, sometimes peeling the outer layer first is best (think creamy mashed potatoes).
Leafy greens will differ depending on how they’re purchased. If they’re already bite-sized and ready to go (baby spinach or arugula), no additional prep is really necessary. If you instead purchase a head of lettuce, you want to chop an inch off the bottom, remove the core, remove the outer layer of wilted leaves, then cut the head in half twice.
Just remove the stems from the big leaves for greens like kale or Swiss chard then slice the leaves into ribbons.
Cruciferous vegetables can get really messy if you try to mess with the ‘treetops’ too much. Instead, just chop off the rough stems until they’re in bite-sized pieces.
<img alt="How To Cook Any Vegetable | Nutrition Stripped" class="alignleft wp-image-57186 size-full" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/12/Good-Morning-green-Juice-homemade-citrus-ginger-celeryjuice-cucumber-recipe-nutritionstripped-19.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/12/Good-Morning-green-Juice-homemade-citrus-ginger-celeryjuice-cucumber-recipe-nutritionstripped-19.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/12/Good-Morning-green-Juice-homemade-citrus-ginger-celeryjuice-cucumber-recipe-nutritionstripped-19-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/12/Good-Morning-green-Juice-homemade-citrus-ginger-celeryjuice-cucumber-recipe-nutritionstripped-19-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/12/Good-Morning-green-Juice-homemade-citrus-ginger-celeryjuice-cucumber-recipe-nutritionstripped-19-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/12/Good-Morning-green-Juice-homemade-citrus-ginger-celeryjuice-cucumber-recipe-nutritionstripped-19-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/12/Good-Morning-green-Juice-homemade-citrus-ginger-celeryjuice-cucumber-recipe-nutritionstripped-19-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/12/Good-Morning-green-Juice-homemade-citrus-ginger-celeryjuice-cucumber-recipe-nutritionstripped-19-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2018/12/Good-Morning-green-Juice-homemade-citrus-ginger-celeryjuice-cucumber-recipe-nutritionstripped-19-600x900.jpg 600w" width="2700" />
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Fruit vegetables will differ greatly from one to the other. I always recommend using a serrated knife when chopping or dicing tomatoes, it gives you a great grip and clean cut.
When preparing bell peppers, you can slice off the top and bottom, then slice through the outer skin of one side of the pepper without slicing the whole thing in half. Once sliced, open up and unravel the pepper so you have a long rectangle with the seeds facing upwards. Now just run your chef’s knife along the inner edge to remove the seeds and white parts. From here you can julienne, chop or dice the pepper as needed.
Gourds and squashes are pretty straight forward. First scoop out the seeds, then proceed by cutting the vegetable into the desired shape; may that be half moons, rings or cubes.
Fungi don’t require much thought, just chop or dice once cleaned.
Stalk vegetables simply require the top and the tail to be chopped off. They can then be diced, chopped or left as is depending on your needs.
Bean and pods require the same prep as the stock vegetables! Just chop off the inedible tops and tails and you’re good to go.
<h3>Methods For Cooking Vegetables</h3>
We could easily spend hours describing the many ways vegetables can be prepared, but the whole purpose of this article is to make things easy for you so we’ll spare you.
Instead, we’ll walk you through our top two ways to prepare vegetables. That way, you’ll have a quick list to refer to and eventually master that can be used to cook any vegetable you’d like.
<h4>Roast</h4>
Roasting vegetables is simple once you have the key components down pat. You first want to preheat your oven to 425 degrees Fahrenheit. Next, you want to coat your vegetable lightly with olive oil and whatever spices/seasonings you choose (check out <a href="https://nutritionstripped.com/wp-admin/post.php?post=69317&action=edit">How To Play With Seasonings And Spices</a> for some help with this).
Spread the vegetables out on a baking sheet leaving plenty of space between each piece. Keep an eye on them as they cook, the goal is to get a bit of browning on the edges so they have a bit of a crunch to them – not too soft but not too hard.
If you want to roast different vegetables at the same time, stick to the categories. Such as broccoli and cauliflower or sweet potato and carrots, this will ensure everything is finished at (about) the same time.
<h4>Sauté</h4>
In my opinion, sautéing is a lazy cook’s best friend. Let’s face it, we all have those nights where we want dinner to be prepped and ready ASAP.
Much of the prep work is the same as roasting. Set your heat to medium-high heat and coat your vegetables with a small amount of oil and spices. Avocado oil works great here due to it having a higher smoke point. Once the skillet is hot and ready, toss the vegetables in and cook until they’re the texture you like best. Five minutes should do the trick, but if you’d rather them a bit crispy then leave them on for a bit longer.
Putting the lid of the skillet on top will get them to cook a bit faster, but it will cause them to steam a bit which may alter the texture. Just keep this in mind when you’re debating texture over time!
<h3><img alt="How To Cook Any Vegetable | Nutrition Stripped" class="alignnone wp-image-69453 size-full" height="1800" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased2.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased2.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased2-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased2-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased2-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased2-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased2-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased2-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased2-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased2-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased2-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased2-100x67.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased2-150x100.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased2-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2019/12/potatoes-peppers-breakfast-hash-mushrooms-onions-chives-recipe-nutritionstripped-plantbased2-600x400.jpg 600w" width="2700" /></h3>
<h3>NS Recommends</h3>
Have some fun in the kitchen! Practice your chopping, dicing and slicing techniques in accordance with your vegetable choices. The more you practice the more comfortable you’ll feel.
As you’re experimenting and cooking vegetables, here are some tools we recommend using:
<ul>
<li>Wood pantry <a href="https://www.amazon.com/gp/product/B001D33RWQ/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B001D33RWQ&linkId=7a0e44e8a7b080fd9819e911d9a4a1c4">lazy susan</a> for all of your spices</li>
<li><a href="https://www.amazon.com/gp/product/B00FUF5K8W/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B00FUF5K8W&linkId=143e7956c8107a6d6f9769176b852a9a">Stainless steel skillet</a> for your sautéing</li>
<li>The best <a href="https://www.amazon.com/Wusthof-Classic-8-Inch-Chefs-Knife/dp/B00009ZK08/ref=as_li_ss_tl?s=home-garden&ie=UTF8&qid=1514923842&sr=1-4&keywords=wusthof+knives&linkCode=sl1&tag=nutritstripp-20&linkId=b33ceffa2f568f399e8cf44dbc91b9cd">chef’s knife</a> for chopping, slicing, and dicing</li>
</ul>
<h3>Recipes To Try</h3>
Now that you’ve got the basics down pat, here are some recipes you can use to test out your skills and get some inspiration!
<ul>
<li><a href="https://nutritionstripped.com/hearty-vegetable-bowl/">Hearty Vegetable Bowl</a></li>
<li><a href="https://nutritionstripped.com/deconstructed-vegetable-sushi-bowl/">Deconstructed Vegetable Sushi Bowl</a></li>
<li><a href="https://nutritionstripped.com/simple-grilled-vegetable-skewers/">Simple Grilled Vegetable Skewers</a></li>
</ul>
<h3>Connect With Us</h3>
Show us your vegetable cooking skills on Instagram!
The next time you’re cooking vegetables, share it with us! You can show us by tagging us on Instagram with <a href="https://www.instagram.com/nutritionstrippederica/">@nutritionstrippederica</a> and <a href="https://www.instagram.com/nutritionstripped/">@nutritionstripped</a> or you can share it with the Nutrition Stripped community by tagging <a href="https://www.instagram.com/explore/tags/nutritionstripped/">#nutritionstripped</a> or <a href="https://www.instagram.com/explore/tags/nswellnesscoaching/">#nswellnesscoaching</a>.
We can’t wait to see your amazing results!
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How To Cook Any Vegetable (And Make it Delicious!)

Mastering the art of preparing vegetables is a must for every cook. Here we’ll teach you the skills you need to cook any vegetable under the...

Vitamin D2 and D3: New Study Results Emphasize the Comparison

The Benefits of Cardiovascular Exercise

The heart is the epicenter of you cardiovascular system, which controls just about every part of your body. Without prioritizing cardiovascular health, you're more at risk for various chronic diseases and conditions that can debilitate you in life. According to the Centers for Disease Control and Prevention, nearly 610,000 people in the U.S. lose their battle with heart disease every year. Additionally, every year about 735,000 people have a heart attack.
While doctors claim that the most common risk factors for heart disease include high blood pressure and cholesterol, diabetes and obesity, the true root causes are a poor diet (heavy in animal products and low in fruits and vegetables), lack of exercise, lack of restful sleep and being stressed out. Chances of developing such conditions can be reduced by following a primarily raw, plant-based diet, but you can lower your risk even further by exercising regularly. Cardiovascular exercise, or the physical activity that raises your heart rate, is particularly beneficial.
Let's take a closer look at some of the advantages of cardiovascular exercise:
Reduced Body Weight 
As previously stated, obesity and being overweight can increase your risk for heart disease. By incorporating cardiovascular exercise into your daily routine, you can slash the pounds and get down to a healthy, manageable weight.
<div class="pullQuoteWrapper" style="overflow-wrap: break-word; hyphens: auto; width: 25%; float: left; margin: 10px;">
"Physical activity releases hormones like serotonin, dopamine and norepinephrine."
</div>
Improved Mood 
Do you feel stressed more often than not? Are you constantly worried about life at work, or even at home? Exercise may be the outlet you need to relieve the anxiety. According to the Cleveland Clinic, physical activity releases hormones like serotonin, dopamine and norepinephrine, all known to emulate good feelings. Exercise also has a reputation for combating depression and improving self-esteem.
Enhanced Energy Levels 
Can you recall the last time you got a good night's rest? If each and every night consists of tossing and turning, exercise may be the remedy you need. Performing cardiovascular physical activity releases endorphins that provide long-lasting energy throughout the day, which then allows you to doze off faster when it's time to get some sleep at night.
Cardiovascular activity strengthens the heart and lungs, and it can truly be a lifesaver if your body is in poor condition. Running, jogging, brisk walking, swimming and biking are just a few of the most common types of exercise you can implement into your weekly workout. If you need help getting into a routine, you may consider joining an aerobics class at your local fitness center. The initial push led by an instructor can come in handy and help you learn the ropes before taking matters into your own hands.
Remember: Adults are recommended to spend at least 150 minutes per week dedicated to moderately-intense aerobic activity. If you don't already exercise regularly, start off slow by walking 10 minutes every day. Over time, you should have no problem reaching 30 minutes a day, five days a week. To promote fast muscle recovery after exercise, don't forget to try Hallelujah Diet Essential Protein Powder!
By taking care of your body through diet and exercise, you can lead your healthiest, most fulfilling life just as God intended. Subscribe to our daily blog for more information on achieving ultimate wellness!
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The Benefits of Cardiovascular Exercise

The heart is the epicenter of you cardiovascular system, which controls just about every part of your body. Without prioritizing cardiovasc...

Kari Becken’s Journey on the Hallelujah Diet

Learn about Kari Becken’s journey on the Hallelujah Diet and how it helped her overcome health challenges. 
“All of my life I have been, for the most part, blessed with good health. However, in December of 2010 I began to face some trying challenges. Pain in my abdomen literally made me afraid to eat and I lost 20 pounds in 6 weeks without trying. I also experienced a loss of energy, lots of fatigue and recurring bouts of ‘tonsillitis’. I saw my regular doctor a couple of times, had an ultrasound to rule out gallstones, blood work done to rule out mononucleosis and, unfortunately, did a couple of rounds of antibiotics to fight off strep throat and a possible deep inner ear infection.
Deep down I knew (and feared) that if I kept going to the doctor I was going to become a ‘guinea pig test subject’ with no definitive results. I also knew that the symptoms I was having were caused by something and I wanted to figure out what ‘that something’ was and not just treat the symptoms.
So, I began to research diet and nutrition on my own and consulted with a local chiropractor/nutritionist. A gluten free diet, probiotics, digestive enzymes, HCL for low stomach acid and other natural supplementation were implemented into my life. I became a member of the local whole foods co-op and began to eat all organic. I also left most meat and dairy behind and increased my intake of vegetables, fruits, nuts, seeds and gluten free whole grains as I continued to learn. I have made great progress and have had no need to return to the doctor.
What started out as a ‘health scare’ has turned into rejoicing with thanksgiving because it opened my eyes to the importance of diet and nutrition. Learning and sharing with others the truth of how God designed our bodies to heal themselves has become a passion in me second only to Scripture. I desire to serve my King in health and wholeness and I want to echo the words of Caleb from Joshua chapter 14 when he spoke of being as strong today (at 80) as he was when he was 40.
I want to say that I feel as strong and healthy – if not more so – today at ’40’ than I did when I was 20! I have also realized that for those whom I love to make changes in this area, it needs to be more than talking about the information, they need to see the reality of it manifested in my life. Therefore, I want to be a walking billboard – set apart for the Almighty’s glory – of what our lives can and were meant to be when we live and walk according to His ways. Hallelujah Acres’ Health Minister Training is an exciting step for me – one that I am trusting will increase my understanding and help me reach many others!”
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Kari Becken’s Journey on the Hallelujah Diet

Learn about Kari Becken’s journey on the Hallelujah Diet and how it helped her overcome health challenges. “All of my life I have been,...

Effective Ways to Keep Your Kids’ Immune Systems Strong

As a parent, you know how important it is to teach your kids about health and wellness. There are dozens of viruses and types of bacteria floating around schools, daycare centers and everywhere else your children go on a daily basis, making them highly susceptible to catching something and ending up bedridden.
Flu season is always a good time to teach your kids about immune system protection, but this year it's even more critical. According to the Centers for Disease Control and Prevention, 17,101 laboratory-confirmed hospitalizations associated with the influenza have been reported during the 2018 flu season – from October 2017 to February 2018 – so far. Unfortunately, the virus has claimed the lives of at least 37 children in the country, as reported by CNN, and this season is only expected to get worse before it comes to an end.
To ensure your children leave the house and return in the utmost health, you must encourage them to take care of their immunity and follow habits that build the body's defense mechanism and self-healing abilities. Here are a few effective ways to keep your kids' immune systems strong:
Teach Them How to Wash Their Hands Properly 
Your children may find it silly that you want to go over handwashing tips with them, but it doesn't hurt to brush up on a helpful routine that can effectively prevent the spread of germs. Here is the simple five-step procedure recommended by the CDC:
<ol>
<li>Use warm or cold running water to wet your hands. Turn off the faucet, then apply soap.</li>
<li>Rub your hands together to lather up the soap, being conscious about cleaning between the fingers and under the nails.</li>
<li>Scrub your hands for about 20 seconds.</li>
<li>Turn the faucet back on and rinse under clean water.</li>
<li>Use a clean towel or air dryer to dry hands.</li>
</ol>
Remind your children that they should be washing their hands before they eat, and after using the toilet, coughing, sneezing and blowing the nose, touching an animal or its waste and handling the garbage.
Get Them to Bed at a Normal Hour 
You know that a good night's sleep is the key ingredient to a well-rested body, but do your kids know that? If the body doesn't have enough time to recuperate for the following day, it won't work as it should, and the immune system will eventually break down. According to the National Sleep Foundation, kids between the ages of 3 and 5 need 10 to 13 hours of sleep every night. School-aged children between 6 and 13 years old can get by with 9 to 11 hours, and teenagers between 14 and 17 need 8 to 10 hours every night. Encourage your kids to follow these recommendations based on their age brackets.
Reduce Stress Levels 
Cortisol and adrenaline levels rise when feeling anxious or stressed out – this goes for both adults and children. When these chemicals are elevated for a long period of time, the immune system can weaken. Children often have busy schedules – between going to school or daycare, participating in extracurricular activities and hanging out with their friends – which can hinder their stress levels. Make sure your children understand the importance of setting aside time to rest, because their bodies need a break to recharge in order for their defense systems to work properly.
Think About Probiotics 
You know that a daily multivitamin can provide your children with the essential nutrients they need to thrive, but have you ever considered probiotics? This healthy bacteria occurs naturally in the gut and offers protection in the digestive tract to block harmful bacteria from invading the body's defense system. However, sometimes, the body's naturally occurring probiotic count simply isn't enough.
We recommend supplementing with <a href="https://shop.myhdiet.com/children-s-probiotic.html">Hallelujah Diet Children's Probiotic</a>. This product supports the health of the digestive tract with eight strains of probiotics, also working to build a strong immune system.  Our Children's Probiotic contains no lactose or gluten, and is a Non-GMO, plant-based product that comes in a delicious cherry flavor. Now's a great time to consider supplementing your kids' diets with a beneficial probiotic product.
Encourage Them to Follow a Plant-Based Diet 
Beyond the probiotics and other supplements, encouraging your children to follow a primarily raw, plant-based diet is the easiest way to build up their immune systems during the treachery that is flu season. The abundance of antioxidants, vitamins and minerals found in the foods consumed on the Hallelujah Diet can support the body to enhance its self-healing abilities and protect against bacteria and viruses spreading throughout your children's most visited environments.
Every child has a sweet tooth, but sugar is known to suppress the immune system and could be the reason your kids get sick this winter. Encourage them to eat healthy alternatives instead of processed sweet treats, focusing on fresh fruits, nuts and seeds when it's time to snack.
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Effective Ways to Keep Your Kids’ Immune Systems Strong

As a parent, you know how important it is to teach your kids about health and wellness. There are dozens of viruses and types of bacteria f...

Plant-Based Leek and Potato Soup

<img alt="Plant-Based Leek and Potato Soup | Nutrition Stripped" class="alignleft size-large wp-image-71258" height="1024" sizes="(max-width: 683px) 100vw, 683px" src="https://nutritionstripped.com/wp-content/uploads/2020/02/cauliflower-soup-plantbased-glutenfree-vegan-soup-nutritionstripped2-683x1024.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/02/cauliflower-soup-plantbased-glutenfree-vegan-soup-nutritionstripped2-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2020/02/cauliflower-soup-plantbased-glutenfree-vegan-soup-nutritionstripped2-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2020/02/cauliflower-soup-plantbased-glutenfree-vegan-soup-nutritionstripped2-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/02/cauliflower-soup-plantbased-glutenfree-vegan-soup-nutritionstripped2-1024x1536.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2020/02/cauliflower-soup-plantbased-glutenfree-vegan-soup-nutritionstripped2-1365x2048.jpg 1365w, https://nutritionstripped.com/wp-content/uploads/2020/02/cauliflower-soup-plantbased-glutenfree-vegan-soup-nutritionstripped2-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/02/cauliflower-soup-plantbased-glutenfree-vegan-soup-nutritionstripped2-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/02/cauliflower-soup-plantbased-glutenfree-vegan-soup-nutritionstripped2-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2020/02/cauliflower-soup-plantbased-glutenfree-vegan-soup-nutritionstripped2-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2020/02/cauliflower-soup-plantbased-glutenfree-vegan-soup-nutritionstripped2-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2020/02/cauliflower-soup-plantbased-glutenfree-vegan-soup-nutritionstripped2-600x900.jpg 600w, https://nutritionstripped.com/wp-content/uploads/2020/02/cauliflower-soup-plantbased-glutenfree-vegan-soup-nutritionstripped2-scaled.jpg 1707w" width="683" />
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Plant-Based Leek and Potato Soup

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How to Enhance Your Eye Health

3 Foundational Practices to Prevent Cancer

Cancer rates are increasing, despite the research and medical treatments that have been discovered. Everyone knows someone who has been affected by cancer, and it can be scary to consider the idea of a close family member or friend receiving a cancer diagnosis.
Even though cancer is so prevalent in our society, it doesn’t mean that you don’t have any control over your risk of cancer. In fact, doctors have found that lifestyle factors play a role in the risk of cancer, and you can make changes in your daily habits in order to reduce your own risk. These lifestyle changes might seem trivial in the beginning, but healthy habits can really add up over time to protect your overall health and wellness.
These are three foundational principles that you need to apply in your life if you want to reduce your risk of cancer:
<h3>Strengthen Your Immune System</h3>
Immune strength comes from the way that you are treating your body, which is why you need to be sure that you are eating all of the foods that will support your overall health and wellness. Increase your consumption of fruits and vegetables, drink fresh vegetable juice, eat healthy sources of fats, and stick with organic whole grains instead of refined white flour.
There are other supports that you can use to strengthen your immune system, including certain supplements and natural remedies. As the immune system is strengthened, it becomes easier for the body to fight off the abnormal cells which can turn into cancer. Read <a href="https://www.myhdiet.com/shop/education/recipe-books/unravel-the-mystery-bundle-kit.html">Unravel the Mystery</a> for a full education about the ways the immune system impacts the development of cancer.
As you are changing the diet, you can use the <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/">healthy recipes</a> that we have here on our website. These recipes will make it easier for you to boost your immune system through healthy food choices.
<h3>Eliminate Cancer-Causing Products</h3>
Many people have toxic products in their home, such as household cleaners and chemicals that are dangerous to the human body. Stay away from beauty products, household cleaners, air fresheners, plastic products, and other unnatural substances that might be causing toxin overload in your body.
When toxins increase, it is much harder for the body to fight the toxins. As a result, cancer might develop because of the toxin exposure. Eliminate these products whenever possible to support your health.
<h3>Reduce Stress Levels</h3>
High levels of stress might be linked with the development of cancer and other diseases. By decreasing stress levels, you can reduce your risk for cancer at the same time. Make daily prayer and scripture study part of your life, and you will notice that the relationship with God helps you to feel less stressed. Additionally, consider other stress-relieving habits, such as clearing your calendar, getting a massage, taking a relaxing bath, and more.
By combining these three foundational principles, you will be able to support your overall health and reduce the risk of certain diseases, such as cancer.
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3 Foundational Practices to Prevent Cancer

Cancer rates are increasing, despite the research and medical treatments that have been discovered. Everyone knows someone who has been affe...

Natural Sources of Glutathione

<h4>Have you ever taken or experienced any of the following?</h4>
<ul>
<li>Prescription drugs</li>
<li>Radiation-based diagnostic or therapy measures</li>
<li>Immunization shots</li>
<li>Antibiotics</li>
<li>Over the counter drugs</li>
<li>Still have, or had, silver-mercury amalgam fillings in your mouth</li>
<li>Been exposed to house, farm or commercial use herbicides, pesticides, chemical fertilizers, or cleaning fluids</li>
<li>Used non-organic cosmetics, shampoos, lotions, sunscreens, or toothpastes (the ones with poison control warnings on the label!)</li>
<li>Been exposed to work related chemicals or radiation</li>
<li>Have been in the military</li>
<li>Lived near nuclear power plants, munitions manufacturing plants, chemical manufacturing plants, or toxic waste disposal sites</li>
<li>Use commercial airlines</li>
</ul>
If one or more of these apply to you, then you need to ensure you are consuming glutathione supportive foods daily.
<h4>The Role of Glutathione in the Body</h4>
Glutathione is the body’s master antioxidant and detoxifier. Foods that boost glutathione levels can help the body rid itself of heavy metals, chemicals and other toxic substances.
Glutathione plays at least eight fundamental roles in metabolic and biochemical reactions including:
<ol>
<li>DNA synthesis and repair</li>
<li>Protein synthesis</li>
<li>Prostaglandin synthesis (controls vascular smooth muscle constriction or dilation and many other vital functions)</li>
<li>Amino acid transport and enzyme activation</li>
<li>Maintaining other antioxidants like Vitamin C and E in their active forms</li>
<li>Modulating (regulating) proper immune response</li>
<li>Increasing lymphocyte presence (T cells, B cells and Natural Killer Cells) while improving their effectiveness</li>
<li>Regulating apoptosis (the death of cells that occurs as a normal and controlled part of an organism’s growth or development.)</li>
</ol>
Thus, every system in the body can be affected by the level of glutathione, especially the immune system, the nervous system, the gastrointestinal system and the lungs.
In animal experiments, increased glutathione consumption increased longevity by about 40%.
The more toxic the body is, however, the faster glutathione levels in the body are used up.
As an example, in experimental animals, glutathione was reduced 70 to 80% within four hours after administering acetaminophen (Tylenol). – Drug Chem Toxicol 81;4(1):37-48. A similar conclusion can be drawn regarding all other pharmaceutical drug-based therapies.
<h4>Glutathione Supportive Foods Help Detoxify the Body</h4>
A steady, daily intake of glutathione supportive foods is the best way to maintain high levels of glutathione in the body and chip away at the stockpile of toxins that have accumulated over the years (and you continue to take in daily).
Food sources that increase glutathione do so by providing the precursors of glutathione, or enhance its production by some other means.
The amount of dietary glutathione is very small compared to the amount of glutathione found in live tissues.
Daily glutathione intake from glutathione foods averages 100-150 mg. A healthy adult has about 10g of glutathione circulating in the body tissues. Thus, dietary intake comprises only 1-1.5% of circulating GSH. The rest of glutathione is manufactured inside the cell, or within the liver, from its three precursor amino acids: Glycine, glutamic acid, and cysteine.
Although dietary glutathione has low impact on glutathione levels, glutathione foods are still an integral part of a glutathione boosting protocol.
The main reason is that some dietary glutathione does get absorbed into the cells of the intestines, particularly the inside space of the intestines’ tubular structure. This luminal glutathione participates directly in detoxification in the small intestine boosting the health of the digestive system.
Since your immune health depends greatly on how effectively you absorb all the nutrients, vitamins and minerals from food, we can confidently state that immune health depends on the health of the intestines and the whole GI tract.
Also, studies have shown that glutathione foods decreased the risk of getting mouth cancer (Dietary glutathione intake and the risk of mouth and pharyngeal cancer. Flagg EW et al. Am J Epid. 1994. 139(5), 453-465) and prevented renal and neuronal dysfunctions induced by oxidative stress in diabetic rats (Dietary glutathione protects rats from diabetic neuropathy and neuropathy. Ueno Y et al. J Nutr. 2002. 132, 897-900).
Foods that are high in glutathione precursors and therefore help boost glutathione levels naturally are best when eaten raw or fermented (like in sauerkraut) since they are heat sensitive.
Cooking reduces glutathione content in foods, so do the length and conditions of storage and farming practices. Only uncooked raw vegetables, fruit, raw unpasteurized goat milk are rich in glutathione. Cooked, pasteurized and processed foods contain far less glutathione or none at all.
For example, one study showed 73-80.6% reduction in glutathione content of human breast milk after merely 2 hours of being frozen (80.6%), refrigerated (79.1%) or kept at room temperature (73%) for later use as food for infants. This is a significant drop compared to fresh un-stored breast milk, considering the fact that breast milk is the only source of glutathione for newborns and babies as they do not yet produce much on their own (Human breast milk storage and the glutathione content. Ankrah NA  et al. J Trop Pediatr. 2000 Apr;46(2):111-3).
Table of some of the raw (uncooked) glutathione foods:
<h5 style="text-align: center;">Select Glutathione Foods, mg per 100g (3.5 oz.)</h5>
<table width="80%">
<tbody>
<tr>
<td>Food</td>
<td>GSH Content</td>
</tr>
<tr>
<td>Asparagus-highest glutathione of any food</td>
<td>28.3</td>
</tr>
<tr>
<td>Avocado</td>
<td>27.7</td>
</tr>
<tr>
<td>Spinach</td>
<td>11.4</td>
</tr>
<tr>
<td>Okra</td>
<td>11.3</td>
</tr>
<tr>
<td>Broccoli</td>
<td>9.1</td>
</tr>
<tr>
<td>Cantaloupe</td>
<td>9.0</td>
</tr>
<tr>
<td>Tomato</td>
<td>9.0</td>
</tr>
<tr>
<td>Carrot</td>
<td>7.9</td>
</tr>
<tr>
<td>Grapefruit</td>
<td>7.9</td>
</tr>
<tr>
<td>Orange</td>
<td>7.3</td>
</tr>
<tr>
<td>Zucchini</td>
<td>7.0</td>
</tr>
<tr>
<td>Strawberry</td>
<td>6.9</td>
</tr>
<tr>
<td>Watermelon</td>
<td>6.6</td>
</tr>
<tr>
<td>Papaya</td>
<td>5.8</td>
</tr>
<tr>
<td>Red bell pepper</td>
<td>5.5</td>
</tr>
<tr>
<td>Peach</td>
<td>5.0</td>
</tr>
<tr>
<td>Lemon</td>
<td>4.8</td>
</tr>
<tr>
<td>Mango</td>
<td>4.3</td>
</tr>
<tr>
<td>Banana</td>
<td>4.1</td>
</tr>
<tr>
<td>Cauliflower</td>
<td>4.0</td>
</tr>
<tr>
<td>Walnuts</td>
<td>3.7</td>
</tr>
<tr>
<td>Cucumber</td>
<td>3.5</td>
</tr>
<tr>
<td>Green bell pepper</td>
<td>3.4</td>
</tr>
<tr>
<td>Apple</td>
<td>3.3</td>
</tr>
<tr>
<td>Grape</td>
<td>2.7</td>
</tr>
</tbody>
</table>
<h6>Sources: Glutathione in foods listed in the National Cancer Institute’s Health Habits and History Food Frequency Questionnaire. Jones DP Nutr Cancer. 1992;17(1):57-75.; Alan Pressman “Glutathione. The Ultimate Antioxidant”; Leo Nollet “Handbook of Analysis of Active Compounds in Functional Foods”, pp.73-74; Lester Packer “Handbook of Antioxidants”, pp. 551-552</h6>
<h4>Foods That Stimulate Glutathione Production</h4>
Certain chemicals (found in foods and spices are known to contribute to glutathione production in the body, assist in recycling oxidized glutathione back to its reduced (non-oxidized) form, and also boost the synthesis and the activity of important glutathione enzymes – glutathione peroxidase (GPx) and glutathione S-transferase (GST).
<h4>Food Sources of Glutathione Precursors Include the Following:</h4>
<ul>
<li>Milk thistle helps to prevent glutathione depletion in the liver. It is also a natural liver detoxifier and liver protectant.</li>
<li>Asparagus is the highest plant-based source of glutathione.</li>
<li>Okra is also naturally high and assists in the elimination of the mucoid plaque in the small intestines.</li>
<li>Rice bran, high in Alpha Lipoic Acid (ALA) promotes the synthesis of glutathione in the body.</li>
<li>Several spices found in Indian curry including turmeric, cinnamon, cardamom, black seeds (black cumin), and curcumin contain glutathione.</li>
<li>Rosemary</li>
<li>The sulfur containing vegetables (kale, broccoli, brussels sprouts, cabbage, onions, garlic, cauliflower, bok choy, watercress, mustard, horseradish, turnips, rutabagas, kohlrabi) assist in the making of glutathione in the body (glutathione is a sulfur containing molecule).</li>
<li>Pink Sulfur Salt(Black Salt)</li>
<li>Grape seed extract</li>
<li>Bilberry</li>
<li>Avocados</li>
<li>Ripe seeds of the green bean</li>
<li>Red beets</li>
<li>Aloe Vera</li>
<li>Peaches, and watermelon</li>
<li>Goat whey protein powder (Raw)</li>
<li>Pycnogenol from pine bark.</li>
<li>Brazil nuts – the highest natural source of selenium. Selenium is a co-factor for the enzyme glutathione peroxidase. (1-2 Brazil nuts per day – no more).</li>
<li>Spinach</li>
<li>Parsley</li>
</ul>
If you want to get the most glutathione out of raw, uncooked foods be sure your gut is healthy.  If that means you must take a daily probiotic or even change your diet to eliminate candida, then work on your gut so you can maximize your glutathione potential. This major antioxidant is a primary necessity for your body to maintain vibrant health.
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/natural-sources-glutathione">Natural Sources of Glutathione</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.
 
 
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Natural Sources of Glutathione

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How To Gain Confidence With Taste And Flavor Profiles

Learning how to combine and balance different tastes and flavor profiles will give you the confidence you need in the kitchen.
Have you ever gotten to the point where you’ve made the same dish so many times you never want to see it again? Same here.
The more you understand tastes and flavor profiles, the less likely you are to experience this sense of fatigue in the kitchen. Understanding how to balance, enhance and layer tastes to create complex flavor profiles gives you the power you need to alter, adjust and create all the recipes you need!
We’ll teach you step-by-step how to master taste and flavor profiles so you can be the head chef of your own kitchen!
<h3>What Goes Into A Flavor Profile?</h3>
Flavor profiles are one of those things we’ve all heard of, but many of us don’t really know what it means.
So let’s break it down.
A flavor profile is essentially the combination of flavors experienced when a food item is tasted. This flavor profile can be made up of a few different components. First and foremost, there are 5 “official” tastes: sweet, salty, bitter, sour and umami.
In addition to those official tastes, we’re going to discuss spice here as well. Spice has the ability to significantly impact the flavor profile of a dish, just in a bit of a different way than tastes do (more on that later).
Lastly, the temperature and texture can also be considered as components of a flavor profile. Just as with spice, they may not change the specific taste of the food item, but the profile in its entirety can be altered.
<h3>The 5 Official Taste Categories</h3>
There are 5 specific categories that tastes can fall into. Here we’ll discuss exactly what they are in addition to how they balance and enhance other tastes.
<img alt="" class="alignnone size-full wp-image-71294" height="336" src="https://nutritionstripped.com/wp-content/uploads/2020/02/bland.gif" width="600" />
<h4>Sweet</h4>
What comes to mind when you hear the word sweet? Food items in the dessert category usually pop up first; things like chocolate, cookies, and cakes.
These of course are considered to be sweet items, but certain vinegar, condiments, vegetables, and fruits are considered sweet as well! Think balsamic vinegar, molasses, sugar snap peas, sweet potatoes, jam, and even parsnips.
Sweetness is a great tool to use to enhance saltiness and balanced bitterness, spice and even sourness.
Let’s use some examples.
Have you ever seen a brussels sprouts recipe that called for honey? There are so many different variations out there – honey barbecue, sriracha honey or even honey balsamic. Regardless of the variation, they’re all using the sweetness of the honey to balance the natural bitterness of the brussels sprouts.
What about chocolate cookies or caramels sprinkled with sea salt? The sweetness of the desert actually enhances the salty taste on top. Try using a sweet item in your kitchen the next time you need to boost the saltiness!
<h4>Salty</h4>
Next up, salty. Who doesn’t love the perfectly salty taste of a crisp sweet potato fry?
The salty taste can be added to a food item or naturally found. If you’re looking to add a boost of salty flavor, kosher salt, sea salt, and soy sauce will do the trick. While hard cheeses and miso taste salty all on their own.
The salty taste is probably the most widely utilized in the amateur cooking realm. Most people’s gut reaction to enhance a dish is to add a bit of salt and pepper on top, right? But there are actually certain times when the use of just salt is best called for.
The salty taste has the ability to enhance the sweetness and balanced bitterness. Back to that chocolate chip cookie with sea salt example – salt and sweet enhance one another, allowing for a perfect harmony of tastes and flavors. Ever wonder why those chocolate covered pretzels tasted so good? Now you know!
<a href='https://nutritionstripped.com/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5/'><img alt="" class="attachment-305x366 size-305x366" height="2560" sizes="(max-width: 1707px) 100vw, 1707px" src="https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-scaled.jpg 1707w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-1024x1536.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-1365x2048.jpg 1365w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2020/02/chocolate-cookie-skillet-cookie-skillet-brownie-cookie-glutenfree-vegetarian-dairy-free-nutritionstripped5-600x900.jpg 600w" width="1707" /></a> <a href='https://nutritionstripped.com/nourish-bowl/buffalo-tempeh-salad-bowl-nutritionstripped/'><img alt="Buffalo Tempeh Nourish Bowl | Nutrition Stripped" class="attachment-305x366 size-305x366" height="6720" sizes="(max-width: 4480px) 100vw, 4480px" src="https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped.jpg 4480w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped-600x900.jpg 600w" width="4480" /></a>
<h4>Sour and Acidity</h4>
A baby tasting a lemon for the first time – the epitome of the sour taste face!
Sour has the ability to balance spice, bitterness, and sweetness while enhancing the overall flavor of your dish. You can find this in many traditional cuisines.
Let’s take Indian for example, many spicy curry dishes will be paired with a dollop of sour yogurt. The sourness balances the spice of the curry while enhancing the saltiness of the dish.
Sweet and sour sauce is another great example of this taste! The combination allows for a calm sweetness with a touch of sour, commonly used on meat and poultry.
When you’re trying to add a bit of sour to a dish, you can use lemon or lime juice, vinegar, sour cream, plain yogurt or even some tomato paste.
<h4>Bitter</h4>
We tend to have a bit of a love-hate relationship with bitterness. No one likes a really bitter cup of coffee, yet a great cup of coffee still has a hint of bitterness to it. Confusing, right?
The bitter taste can be naturally found in food items such as coffee, grapefruit, beer, cocoa, kale, spinach, and broccoli.
When cooking, bitterness is just as important as the other elements to create complex tastes and flavor profiles. The bitter taste has the ability to balance sweetness and saltiness. In contrast, it doesn’t necessarily enhance any of the other tastes.
For example, combining balsamic vinegar with broccoli is a great way to balance the naturally bitter taste that broccoli has.
<h4>Umami</h4>
The newest recognized taste of them all, umami is a Japanese word that essentially means savory. Technically speaking, umami is the degree to which our tastebuds recognize the amino acid glutamate in any given food item.
You can find the umami taste in beets, aged cheese, seafood, fatty meats, mushrooms, MSG and beans.
It’s an earthy, meaty taste that can enhance the sweetness and balanced bitterness. It’s actually very similar to the salty taste, the two have a few overlapping components.
<a href='https://nutritionstripped.com/healthy-simple-kimchi-cashew-dip-5-ingredients-vegan-dairyfree-plantbased-delicious-glutenfree-nutritionstripped-recipe7/'><img alt="" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/05/HEALTHY-SIMPLE-Kimchi-Cashew-Dip-5-ingredients-vegan-dairyfree-plantbased-delicious-glutenfree-nutritionstripped-recipe7.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/05/HEALTHY-SIMPLE-Kimchi-Cashew-Dip-5-ingredients-vegan-dairyfree-plantbased-delicious-glutenfree-nutritionstripped-recipe7.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/05/HEALTHY-SIMPLE-Kimchi-Cashew-Dip-5-ingredients-vegan-dairyfree-plantbased-delicious-glutenfree-nutritionstripped-recipe7-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/05/HEALTHY-SIMPLE-Kimchi-Cashew-Dip-5-ingredients-vegan-dairyfree-plantbased-delicious-glutenfree-nutritionstripped-recipe7-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/05/HEALTHY-SIMPLE-Kimchi-Cashew-Dip-5-ingredients-vegan-dairyfree-plantbased-delicious-glutenfree-nutritionstripped-recipe7-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/05/HEALTHY-SIMPLE-Kimchi-Cashew-Dip-5-ingredients-vegan-dairyfree-plantbased-delicious-glutenfree-nutritionstripped-recipe7-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/05/HEALTHY-SIMPLE-Kimchi-Cashew-Dip-5-ingredients-vegan-dairyfree-plantbased-delicious-glutenfree-nutritionstripped-recipe7-606x909.jpg 606w" width="2700" /></a> <a href='https://nutritionstripped.com/healthy-meal-planning-meal-prep-nutrition-mealprep-plantbased-nutritionstripped-lemons/'><img alt="" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-lemons.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-lemons.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-lemons-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-lemons-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-lemons-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-lemons-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-lemons-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-lemons-33x50.jpg 33w" width="2700" /></a>
<h3>Spice</h3>
While spice isn’t one of the official taste categories, it has a large enough impact on the flavor that we just can’t leave it out!
Adding spice to a dish doesn’t necessarily change the taste that our tastebuds register, it instead is registered as pain. Sounds a bit crazy, right? Well, that slight pain sensation creates an entirely different feeling and flavor profile that some people really enjoy.
Spice has the ability to balance the sweetness. If you’re looking to add a bit of spice to your dish, you can add hot sauce, horseradish, jalapeños or wasabi. Arugula, raw radishes and even watercress also have a slightly spicy flavor to them.
For example, if you have a really sweet summer salad with fresh strawberries and are looking to tone down the sweetness a bit, adding a few jalapeños on top will do the trick.
<h3>Temperature</h3>
Outside of flavors and tastes, the way in which we prepare our food can significantly impact the flavor profile as well.
The flavor of food items can be completely different when experienced cold, room temperature or hot.
Take fruit for example. Picture a fresh bowl of cold strawberries; they’re sweet, crisp, and succulent. Now, what about a warm bowl of strawberries that have just been taken off of the stove? Yes, they’re still sweet, but the flavor profile is completely different.
When you’re experimenting in your kitchen with tastes and flavors, don’t forget about the temperature! If you’re used to always having cold salads, try a warm grain salad instead.
Switching up the temperature of your favorite recipes is a great way to keep things fresh and new in the kitchen.
<h3>Texture</h3>
The texture is absolutely everything when it comes to experiencing your food. This is particularly evident in children, oftentimes certain textures will completely deter a child from trying a new food item.
Food can be crunchy, soft, mushy, flaky, dry, moist, spongy and so much more! The mouthfeel of a food item can completely alter the way you perceive the flavor and taste.
Try changing up the texture of some of your favorite dishes by introducing new foods. For example, try topping your favorite chili with a few slices of creamy avocado, or maybe adding some crunchy toasted coconut to your homemade chocolate cake.
<a href='https://nutritionstripped.com/southwest-salad-nutritionstripped8/'><img alt="" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped8-600x900.jpg 600w" width="2700" /></a> <a href='https://nutritionstripped.com/healthy-lemon-dairyfree-ricotta-pancake-breakfast-recipe-nutritionstripped-5/'><img alt="" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-5.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-5.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-5-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-5-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-5-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-5-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-5-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-5-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-5-600x900.jpg 600w" width="2700" /></a>
<h3>NS Recommends</h3>
Play around with all of these tastes and flavor profiles! Think about the prominent components of your favorite meals and try adding another taste that will enhance or balance it.
While you’re experimenting in the kitchen, here are some of our favorite tools and resources that you can use:
<ul>
<li><a href="https://www.amazon.com/Vitamix-Professional-750-Container-VM0158A/dp/B00RW8HWYK/ref=as_li_ss_tl?ie=UTF8&qid=1515057380&sr=8-5&keywords=vitamix+professional+series+750&linkCode=sl1&tag=nutritstripp-20&linkId=3446316dabfa0885718dda4673594a70">Vitamix Professional Series Blender</a> for all of your sauces and smoothies</li>
<li><a href="https://www.amazon.com/gp/product/B00FUF5K8W/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B00FUF5K8W&linkId=143e7956c8107a6d6f9769176b852a9a">Stainless Steel Skillet </a> to whip up your sautéd favorites</li>
<li><a href="https://www.amazon.com/gp/product/B00JFWP6EO/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B00JFWP6EO&linkId=21170abe4e29202b058051d4cf4eca59">Glass Food Storage Set</a> for all of your leftovers</li>
</ul>
<h3>Recipes To Try</h3>
Here are some great recipes you can test out to help build your confidence with taste and flavor profiles:
<ul>
<li><a href="https://nutritionstripped.com/rise-and-shine-yogurt-bowl/">Rise And Shine Yogurt Bowl</a></li>
<li><a href="https://nutritionstripped.com/huevos-rancheros/">Smoky Huevos Rancheros</a></li>
<li><a href="https://nutritionstripped.com/crispy-baked-fish-and-chips/">Crispy Baked Fish And Chips</a></li>
</ul>
<h3>Connect With Us</h3>
Show us your cooking skills on Instagram!
The next time you make a delicious dish using your taste and flavor profile skills, share it with us! You can show us by tagging us on Instagram with <a href="https://www.instagram.com/nutritionstrippederica/">@nutritionstrippederica</a> and <a href="https://www.instagram.com/nutritionstripped/">@nutritionstripped</a> or you can share it with the Nutrition Stripped community by tagging <a href="https://www.instagram.com/explore/tags/nutritionstripped/">#nutritionstripped</a> or <a href="https://www.instagram.com/explore/tags/nswellnesscoaching/">#nswellnesscoaching</a>.
We can’t wait to see what you come up with!
The post <a rel="nofollow" href="https://nutritionstripped.com/healthy-eating-series-how-to-gain-confidence-with-taste-and-flavor-profiles/">How To Gain Confidence With Taste And Flavor Profiles</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
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How To Gain Confidence With Taste And Flavor Profiles

Learning how to combine and balance different tastes and flavor profiles will give you the confidence you need in the kitchen. Have you eve...

The Most Effective Ways to Remove Toxins From the Body Naturally

Guide To Eating Dairy Free

Your guide to eating dairy free – how to implement it in your own life, why people choose to do it and the positive impact it may have.
We’re hearing more and more about people choosing to maintain a dairy-free lifestyle. From wellness bloggers to your favorite aunt or even your best friend, I’m sure someone in your life has mentioned they were giving it a go.
While eating dairy-free may be “trending” at the moment, there are quite a few legitimate implications for the diet, as well as many possible nutrition benefits.
Whether you’re new to eating dairy-free or considering making the adjustment, here we’ll walk you through everything you need to know!
<h3>What Is Dairy?</h3>
Dairy is technically anything that contains or is made from cow’s milk.
Think of traditional milk (whole, skim, buttermilk or the various percents), cheese, cream cheese, butter, ice cream, and yogurt.
This also includes products that are made with these food items, such as dips, dressings, desserts, baked goods and many more.
<h2>Why Eat Dairy Free?</h2>
People generally choose to maintain a dairy-free lifestyle for one of the following four reasons: medical circumstances, nutrition implications, ethical considerations or skincare.
Dairy intake may exacerbate the symptoms of many disease states and intolerances. Lactose intolerance and ulcerative colitis are just a couple of examples of this. There are also some indications that dairy intake may increase the chances of developing prostate and stomach cancer (<a href="https://www.ncbi.nlm.nih.gov/pubmed/11566656">1</a>,<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805541/">2</a>).
Additionally, dairy can be a significant source of saturated fat, which has been linked to elevated LDL cholesterol levels (“bad” cholesterol), cardiovascular disease and higher overall serum cholesterol levels (<a href="https://www.ncbi.nlm.nih.gov/pubmed/30084105">3</a>). Some choose to avoid dairy in order to reduce overall saturated fat intake.
Many people may also choose not to consume dairy because they do not want to support the unethical treatment and production methods utilized by dairies. Currently, about 80% of the United States’ milk production is a result of factory farming (<a href="https://www.aphis.usda.gov/aphis/ourfocus/animalhealth/monitoring-and-surveillance/nahms">4</a>). To read more about the industry, check out our article on the ethics behind <a href="https://nutritionstripped.com/whats-wrong-with-factory-farming/">factory farming.</a>
Lastly, in recent years there has been some buzz about dairy consumption and acne. Some recent studies suggest that consumption of dairy products may result in an increased likelihood of developing acne over time (<a href="http://ncbi.nlm.nih.gov/pmc/articles/PMC6115795/">5</a>).
<h3>Should I Eat Dairy Free?</h3>
So how do you know if you should be eating dairy-free?
Unless you’re avoiding dairy consumption for ethical reasons, your best bet is to talk to a licensed professional.
If you have a medical condition that you’re trying to manage or are simply wondering whether or not dairy is right for you, talk to a <a href="http://nutritionstripped.com/services">registered dietitian</a> who can help you to determine what is best for your body and your specific needs.
If acne is your concern, seek out a <a href="https://find-a-derm.aad.org/">board-certified dermatologist</a> in your area who can help you determine the right path for you.
<img alt="Healthy Lemon Ricotta Pancakes | Nutrition Stripped" class="alignnone wp-image-62303 size-full" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-14.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-14.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-14-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-14-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-14-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-14-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-14-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-14-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/05/Healthy-Lemon-dairyfree-Ricotta-Pancake-breakfast-recipe-nutritionstripped-14-600x900.jpg 600w" width="2700" />
<h2>Guide To Eating Dairy Free</h2>
After you’ve determined that eating dairy-free is right for you – where should you start?
Depending on how reliant you are on dairy, it may seem pretty daunting to suddenly remove all dairy products from your diet.
Instead of abruptly removing all dairy products and resorting to your other food groups, finding viable substitutes can make the transition much easier.
<h3>Dairy Substitutes</h3>
Here are some of our favorite substitutes for traditional dairy products!
<h4>Milk</h4>
Most grocery stores are packed with non-dairy milk for you to try out. Almond, cashew, oat, hemp, soy, coconut and rice milk are some of the most common. When shopping for milk substitutes, try to stick to unsweetened versions whenever you can.
Don’t forget that you can always make <a href="https://nutritionstripped.com/how-to-make-nut-milk/">homemade nut and seed milk</a> too!
<h4>Cheese & Cream Cheese</h4>
Dairy-free cheese products are a great way to keep that creamy mouthfeel in your favorite meals.
Always look for the certified vegan label when shopping for these products. That immediately tells you it’s dairy-free so you don’t need to double-check the nutrition label. If on the other hand, you don’t see that indication, just flip the product over and check out the nutrition label.
Whey, casein and sodium caseinate are all proteins derived from dairy. Just be sure you don’t see any of these ingredients, then you’re good to go.
You can also make dairy-free cheese right at home – this <a href="https://nutritionstripped.com/stuffed-spinach-manicotti/">almond ricotta</a> is one of our favorites!
<h4>Yogurt</h4>
Almond, cashew and coconut yogurts are great alternatives to dairy yogurt. Just as with plant-based milk, try and select unsweetened versions as often as you can.
You can always add some fruit, granola or even a little raw honey to add some dimension to the flavor.
<a href="https://nutritionstripped.com/go-to-chia-pudding/">Chia seed pudding</a> can also be a great way to switch it up!
<h4>Butter</h4>
If you’re not eating butter, oftentimes you can use other sources of fat in its place. Olive oil, avocado oil, and coconut oil are great options! You can cook your eggs in them or even season and sauté your veggies with them.
And don’t forget about <a href="https://nutritionstripped.com/nut-seed-butter/">nut and seed butters</a>, these are great on toast or with crackers.
If you’re looking for a buttered toast type of feel, there are some great plant-based butter products out there today. Just be sure to check out that ingredient list first!
You want to avoid substitute butter that has hydrogenated ingredients or have an excess of added sugar.
<h4>Dressings & Dips</h4>
Many of these products are traditionally prepared with dairy. Thankfully, there are a few tricks and products we can use to navigate them when eating dairy-free.
Avocado is one of our favorite substitutes for dairy in dips and dressings. Whether you’re buying one of these products or making them at home, you can always count on a good avocado alternative.
We also love using cashews to get that creamy texture, like in this <a href="https://nutritionstripped.com/smokey-cashew-queso-dip/">dairy-free queso</a> or this <a href="https://nutritionstripped.com/cracker-bites-lemon-cashew-cheese-dip/">lemon cashew cheese dip</a>.
<img alt="" class="alignnone size-full wp-image-46952" height="3727" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped4.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped4.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped4-217x300.jpg 217w, https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped4-768x1060.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped4-742x1024.jpg 742w, https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped4-762x1052.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped4-606x837.jpg 606w" width="2700" />
<h3>Label Reading When Eating Dairy Free</h3>
An easy trick for always ensuring that your products truly are dairy-free is to check out the allergen section of the nutrition label.
The FDA has created a Food Allergen Label Law that requires all manufacturers to denote when any of the top 8 food allergens (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, and soy) are present in their products.
When reading labels, look towards the bottom of the label for the title “contains:”, if you see milk listed there, you know the product is not dairy-free. If on the other hand dairy is not listed, you should be in the clear.
<h3>Will I Be Nutritionally Deficient?</h3>
The short answer to this is no.
Vitamin D and calcium are the primary nutrients I hear about when someone is debating whether or not to removing dairy from their diet. Yes, your intake of these vitamins and minerals may decrease if you were previously consuming dairy regularly, but that doesn’t mean it has to stay that way!
You can also find small amounts of Vitamin D in fatty fish, egg yolks, mushrooms, and fortified foods. If you’re living in a state where sunlight is a rarity at certain times of the year, you may also want to consider a supplement (whether you’re consuming dairy products or not!).
Calcium is found in seeds, sardines, salmon, almonds, beans, lentils, greens, edamame, tofu and more! There are plenty of ways for you to <a href="https://nutritionstripped.com/6-reasons-to-eat-more-dairy-free-calcium-foods/">maintain adequate calcium levels without dairy</a>.
With that being said, everyone is different. Always consult your health care practitioners before making any major decisions about your health.
<h3>Does Eating Dairy-Free Work?</h3>
If you have a medical or nutrition implication for maintaining a dairy-free diet, I can say with certainty that it truly will be worth your while.
It may seem like a big lifestyle change, but the benefits you can reap truly are amazing. Not only does the research show this, but I’ve also experienced this first hand with many of my clients.
Let’s take one of my ulcerative colitis clients as an example. She came to me with biweekly flare-ups even though she was diligently taking medication daily prescribed by her doctor. Based on her particular situation, I ended up recommending a dairy-free diet as well as additional diet and lifestyle changes. One month later, she had not experienced a single flare up and felt astronomically better.
If your <a href="http://nutritionstripped.com/services">dietitian</a> recommends eating dairy free for an ailment you’re dealing with – trust them! The benefits undoubtedly outweigh the inconvenience of it all. If you’re dealing with a disease state or nutritional implication for a dairy-free diet and are looking for guidance from a dietitian, <a href="http://nutritionstripped.com/services">we would love to help you out</a>.
Additionally, plant-based alternatives to dairy products aren’t just for people eating dairy-free! They’re a great way to add some variety and introduce new nutrients to anyone’s diet.
<h3>NS Recommends</h3>
Here are some of our favorite dairy-free recipes for you to get started with!
<ul>
<li><a href="https://nutritionstripped.com/ultimate-berry-smoothie-bowl/">Ultimate Berry Smoothie</a></li>
<li><a href="https://nutritionstripped.com/almond-lemon-ricotta-pancakes/">Almond Lemon Ricotta Pancakes</a></li>
<li><a href="https://nutritionstripped.com/banana-nut-bread/">Banana Nut Bread</a></li>
<li><a href="https://nutritionstripped.com/cheesy-dust/">Not Cheese Cheesy Dust</a></li>
<li><a href="https://nutritionstripped.com/dairy-free-onion-dip/">Creamy Sweet Onion Dip</a></li>
</ul>
<h3>Connect With Us</h3>
I would love to hear from you – what has your experience been with dairy-free eating? I’m sure there are plenty of others out there who would love to hear about your experience too. As always, you can connect with us on Instagram via <a href="http://instagram.com/nutritionstripped">@nutritionstripped</a> , <a href="http://instagram.com/nutritionstrippederica">@nutritionstrippederica</a>, #nutritionstripped and #nswellnesscoaching.
The post <a rel="nofollow" href="https://nutritionstripped.com/guide-to-eating-dairy-free/">Guide To Eating Dairy Free</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
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Guide To Eating Dairy Free

Your guide to eating dairy free – how to implement it in your own life, why people choose to do it and the positive impact it may have. We’...

How To Make Any Salad Delicious

A step-by-step guide for how to make any homemade salad delicious.
Let’s be honest, homemade salads don’t necessarily have the best reputation. We’ve all pushed a sad pile of greens around a plate once or twice before!
But think about those gourmet salads you can get at a restaurant — pretty delicious, right? We’re here to tell you that you can easily make these beautiful salads right at home.
We’ll teach you one step at a time how to make a delicious, nutritious salad in your own kitchen.
<h2>How To Make Any Salad Delicious</h2>
Salads are a great staple you can rely on. They’re perfect for work lunches, lazy dinners and can even be used as a side. Once mastered, they’re a quick, convenient way to pack a whole meal into one bowl.
A great dish must have a balance of interesting flavors and textures. Salads are no exception! By the time you finish this article you’ll have the skills and tools you’ll need to create a well-balanced, delicious salad.
<img alt="" class="alignnone size-full wp-image-71300" height="370" src="https://nutritionstripped.com/wp-content/uploads/2020/02/salad.gif" width="600" />
<h3><img alt="How To Make Any Salad Delicious | Nutrition Stripped" class="alignnone wp-image-61447 size-full" height="1800" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2019/04/Antioxidant-Salad-blueberries-arugula-watercress-sprouts-strawberries-beets-oliveoil-nutritionstripped-salad-recipe9-600x400.jpg 600w" width="2700" /></h3>
<h3>Step 1: Use A Base You Actually Enjoy</h3>
Yes, when we think about a traditional salad we immediately picture a plate of greens with some vegetables and dressing mixed in. But does every salad have to start with a plate of greens? Absolutely not.
Start with a base you really enjoy. If leafy greens aren’t your style, try a whole grain like farro, quinoa or millet. You can even keep the grain warm for a warm winter salad bowl. Or maybe you’d enjoy a bean-based salad even more – you don’t have to do anything, only choose items you enjoy!
When using greens, be sure to keep things interesting. Instead of reaching for the typical head of ice burg lettuce, try something with a bit more flavor. You can even mix different leafy greens together like baby spinach and arugula or kale and romaine.
Lastly, don’t forget to season your base. While the dressing will introduce some flavor, seasoning your greens with a bit of salt and pepper makes a world of a difference.
<h3>Step 2: Use Herbs & Spices</h3>
Don’t forget to use herbs and spices in your salad! We always remember to add that touch of basil or dash of pepper to our other favorite recipes, but when it comes to salads we often tend to forget.
Herbs (especially <a href="https://nutritionstripped.com/articles/nutrition-articles/herbs/">fresh herbs</a>) can add wonderful depth and complexity to your salads, not to mention a boost of nutrients. Try adding some cilantro, basil, chives or parsley to your next homemade salad!
When it comes to spices, choose options that you tend to gravitate towards in other areas of the kitchen. If you like heat, toss in some red pepper flakes or maybe a little cayenne pepper. Or if Greek is more your style, try some dried oregano and thyme instead.
There’s no wrong way to do it. Just play around with some different combinations until you find what works best for you!
<h3>Step 3: Make Your Own Dressing</h3>
If we’re teaching you how to make a delicious salad at home, we need to touch on the homemade dressing.
A homemade dressing can have a huge impact on the flavor profile of your salad.
If you’re new to making dressings at home, a classic vinaigrette is a great place to start. Olive oil will start off as your base, then add in the vinegar of your choosing (balsamic, red wine, you name it!). Use a three to one ratio of oil to vinegar.
From here, you can add in any little boosts of flavor that sound good to you – dijon mustard, garlic, honey, you name it! If you’re looking for a more concrete place to start, you can use our <a href="https://nutritionstripped.com/definitive-guide-salad-dressings/">definitive guide to salad dressings.</a>
<a href='https://nutritionstripped.com/lemony-chickpea-salad/healthy-lemony-chickpea-salad-glutenfree-plantbased-salad-nutritionstripped-recipe5/'><img alt="Lemony Chickpea Salad | Nutrition Stripped" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Lemony-Chickpea-Salad-glutenfree-plantbased-salad-nutritionstripped-recipe5.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Lemony-Chickpea-Salad-glutenfree-plantbased-salad-nutritionstripped-recipe5.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Lemony-Chickpea-Salad-glutenfree-plantbased-salad-nutritionstripped-recipe5-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Lemony-Chickpea-Salad-glutenfree-plantbased-salad-nutritionstripped-recipe5-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Lemony-Chickpea-Salad-glutenfree-plantbased-salad-nutritionstripped-recipe5-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Lemony-Chickpea-Salad-glutenfree-plantbased-salad-nutritionstripped-recipe5-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Lemony-Chickpea-Salad-glutenfree-plantbased-salad-nutritionstripped-recipe5-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Lemony-Chickpea-Salad-glutenfree-plantbased-salad-nutritionstripped-recipe5-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/02/Healthy-Lemony-Chickpea-Salad-glutenfree-plantbased-salad-nutritionstripped-recipe5-600x900.jpg 600w" width="2700" /></a> <a href='https://nutritionstripped.com/healthy-artichoke-arugula-spinach-salad-spring-seasonal-salad-healthy-nutritionstripped-1/'><img alt="Healthy Artichoke Arugula Spinach Salad | Nutrition Stripped" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Artichoke-Arugula-Spinach-Salad-spring-seasonal-salad-healthy-nutritionstripped-1.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Artichoke-Arugula-Spinach-Salad-spring-seasonal-salad-healthy-nutritionstripped-1.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Artichoke-Arugula-Spinach-Salad-spring-seasonal-salad-healthy-nutritionstripped-1-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Artichoke-Arugula-Spinach-Salad-spring-seasonal-salad-healthy-nutritionstripped-1-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Artichoke-Arugula-Spinach-Salad-spring-seasonal-salad-healthy-nutritionstripped-1-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Artichoke-Arugula-Spinach-Salad-spring-seasonal-salad-healthy-nutritionstripped-1-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Artichoke-Arugula-Spinach-Salad-spring-seasonal-salad-healthy-nutritionstripped-1-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Artichoke-Arugula-Spinach-Salad-spring-seasonal-salad-healthy-nutritionstripped-1-33x50.jpg 33w" width="2700" /></a> <a href='https://nutritionstripped.com/simple-green-salad/healthy-simple-green-salad-nutritionstripped-healthy-holiday-recipe2/'><img alt="" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe2.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe2.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe2-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe2-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe2-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe2-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe2-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe2-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe2-600x900.jpg 600w" width="2700" /></a> <a href='https://nutritionstripped.com/creamy-turmeric-dressing/creamy-turmeric-salad-dressing-nutrition-stripped3/'><img alt="Creamy Turmeric Salad Dressing | Nutrition Stripped" class="attachment-305x366 size-305x366" height="6646" sizes="(max-width: 4431px) 100vw, 4431px" src="https://nutritionstripped.com/wp-content/uploads/2018/01/creamy-turmeric-salad-dressing-nutrition-stripped3.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/01/creamy-turmeric-salad-dressing-nutrition-stripped3.jpg 4431w, https://nutritionstripped.com/wp-content/uploads/2018/01/creamy-turmeric-salad-dressing-nutrition-stripped3-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/01/creamy-turmeric-salad-dressing-nutrition-stripped3-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/01/creamy-turmeric-salad-dressing-nutrition-stripped3-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/01/creamy-turmeric-salad-dressing-nutrition-stripped3-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/01/creamy-turmeric-salad-dressing-nutrition-stripped3-606x909.jpg 606w" width="4431" /></a>
<h3>Step 4: Think Beyond Dressing For Fat</h3>
How many times have you thought to yourself, “I need more than just a salad, no way that will keep me full!”? We’re willing to bet at least once.
There are two things you can do to ensure that your salad is not only delicious but also filling.
First, be sure to use full-fat dressing. Non-fat and low-fat dressings take away the good, healthy fats we’re looking for here. Fat is our primary source of satiety, without it, we’re left hungry, craving-ridden and unsatisfied.
Second, add some additional fat to your salad. You can top it with some sliced up avocado, roasted almonds or maybe even some smoked salmon.
Fat gives a complex, creamy mouthfeel and a boost of flavor, so don’t be afraid to add a bit more on top.
<h3>Step 5: Be Sure To Add Some Crunch</h3>
You want to ensure your salad has some variety in terms of texture. If the entire salad is soft and soggy, chances are you’re going to get really bored really fast.
Use a mixture of raw and cooked vegetables to add some complexity. The raw vegetables will give some turgor and crunch to the salad while the cooked vegetables will enhance the flavor.
Don’t be afraid to add some crunch on top, too! Roasted nuts and seeds like almonds, sunflower seeds, brazil nuts, and pumpkin seeds are great. You can even add a bit of toasted coconut for a more tropical, summery flavor.
Whatever you choose, just be sure to mix it up. The more uniform the salad is, the quicker you’ll get tired of it.
<h3>Step 6: Variety Is Key</h3>
I know when I find something I love, I stick with it.
While it’s great to have some trustworthy go-to recipes to rely on, we don’t want to overdo it. Try and switch up your recipes and try new ingredients as much as possible. This will keep you from falling into an inevitable salad rut where you never want to see another salad again.
Simply switching up the dressing or protein source can make it feel like a completely new salad. You can even use <a href="https://nutritionstripped.com/spinach-basil-pesto/">pesto</a> as a dressing to give it a thick, creamy texture!
<h3><img alt="How To Make Any Salad Delicious | Nutrition Stripped" class="alignnone wp-image-67187 size-full" height="1800" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-100x67.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-150x100.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2019/10/southwest-salad-nutritionstripped5-600x400.jpg 600w" width="2700" /></h3>
<h3>NS Recommends</h3>
You’re almost ready to start creating your own delicious salads! To help you along the way, here are some of our favorite tools for preparing and storing salads:
<ul>
<li><a href="https://www.amazon.com/gp/product/B00LN810PM/ref=as_li_ss_tl?ie=UTF8&linkCode=sl1&tag=nutritstripp-20&linkId=dd872ecce2929562ca0822d5fd1e6871">Glass storage containers</a> to keep your leftovers fresh</li>
<li><a href="https://www.amazon.com/Ball-Pint-Jar-Regular-Mouth/dp/B01NBMPHYV/ref=as_li_ss_tl?s=kitchen&ie=UTF8&qid=1516725405&sr=1-5&keywords=mason+jar&linkCode=sl1&tag=nutritstripp-20&linkId=5990e8a819e773069a1c888c64a9b631">Glass mason jars</a> to store your salad toppings and dressings</li>
<li><a href="https://www.amazon.com/Kuhn-Rikon-Essential-Peeler-Multicolor/dp/B00OH88B3O/ref=as_li_ss_tl?s=home-garden&ie=UTF8&qid=1514997934&sr=1-8&keywords=kuhn+rikon+peeler&linkCode=sl1&tag=nutritstripp-20&linkId=d2ef3c4eb0928d970fdc330d92702986">Vegetable peeler</a> for your salad prepping</li>
</ul>
<h3>Recipes To Try</h3>
Now that you’ve got the basics down pat, here are some recipes you can use to test out your skills and get some inspiration!
<ul>
<li><a href="https://nutritionstripped.com/the-best-roasted-beet-salad/">The Best Roasted Beet Salad</a></li>
<li><a href="https://nutritionstripped.com/broccoli-salad-ranch-dressing/">Broccoli Salad With Ranch Dressing</a></li>
<li><a href="https://nutritionstripped.com/endive-and-apple-salad/">Endive Apple & Herb Salad</a></li>
</ul>
<h3>Connect With Us</h3>
Show us your cooking skills on Instagram!
The next time you make a delicious salad at home, share it with us! You can show us by tagging us on Instagram with <a href="https://www.instagram.com/nutritionstrippederica/">@nutritionstrippederica</a> and <a href="https://www.instagram.com/nutritionstripped/">@nutritionstripped</a> or you can share it with the Nutrition Stripped community by tagging <a href="https://www.instagram.com/explore/tags/nutritionstripped/">#nutritionstripped</a> or <a href="https://www.instagram.com/explore/tags/nswellnesscoaching/">#nswellnesscoaching</a>.
We can’t wait to see your delicious salads!
The post <a rel="nofollow" href="https://nutritionstripped.com/how-to-make-any-salad-delicious/">How To Make Any Salad Delicious</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
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How To Make Any Salad Delicious

A step-by-step guide for how to make any homemade salad delicious. Let’s be honest, homemade salads don’t necessarily have the best reputat...

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