Hobbits love to eat, but their diet isn’t exactly a model of health. In The Hobbit, when an uninvited party arrives at Bilbo Baggins’ door, the guests demand the following from their host: pastries, cheese, meat pies, cakes, alcohol, eggs, and cold cuts.

I bring this up because the word “Mediterranean” literally comes from the Latin for “Middle of the Earth.” But unlike J.R.R. Tolkien’s Middle Earth, Mediterranean cuisine in our world is largely plant-based and extremely healthy.

In fact, health experts consider it one of the healthiest eating patterns on the planet. And there’s growing interest in the Mediterranean diet for its ability to prevent and manage a number of chronic diseases.

So, in this article, we’ll explore the Mediterranean diet, delve into key plant-based ingredients, and provide practical tips for cooking and enjoying vibrant, vegan Mediterranean recipes in your kitchen.

What Is the Mediterranean Diet?

There’s no single way to define what the Mediterranean diet is. Instead, it’s helpful to think of it in more general terms, as a way of eating inspired by the traditional dietary patterns of states, countries, and regions bordering the Mediterranean Sea, such as:

• Italy
• Greece
• Spain
• Turkey
• The South of France
• Malta
• Croatia
• Albania
• Turkey
• Cyprus
• Israel
• Lebanon
• Syria
• Palestine
• Morocco
• Algeria
• Tunisia
• Libya
• Egypt

Now that’s a food court that I wouldn’t mind visiting!

To testify to the health-promoting benefits of the diet, two of the world’s five “blue zones” (areas with the greatest life expectancies and the highest percentage of centenarians) can be found in the Mediterranean: Icaria, Greece, and Nuoro Province, Sardinia, Italy.

While some popular interpretations of Mediterranean eating emphasize foods like olive oil, red wine, and fish, at its core, the Mediterranean diet emphasizes whole, minimally processed plant-based foods. In this respect, it’s similar to other plant-based diets, including their health benefits.

It’s not just the food, though, responsible for the remarkable vigor and long lives of so many people eating this way. The blue zones are also characterized by lots of outdoor physical activity, emphasis on community and family, and time to unwind. That’s why proponents of the diet also encourage people to upgrade their lifestyles to include more social time, movement, and time in nature.

Why Is the Mediterranean Diet So Highly Regarded?

I repeat: the Mediterranean diet is a predominantly plant-based way of eating. This alone can explain its power to keep you healthy and even slow or reverse some diseases. And because it’s not necessarily a 100% plant-based or vegan diet, it’s become more mainstream.

For example, the magazine U.S. News & World Report has consistently ranked the Mediterranean diet as one of the best diets overall for healthfulness, weight loss, and long-term adaptability.

Part of its appeal stems from the rich traditions that inspire it. UNESCO has added it to the Representative List of the Intangible Cultural Heritage of Humanity.

And that’s not just marketing hype. There are also quite a few studies that support its health benefits. A 2019 literature review identified the Mediterranean diet as a powerfully heart-healthy way of eating. And a 2021 meta-analysis found that the diet was associated with a lower risk of several common and deadly cancers, including breast, colorectal, head and neck, respiratory, gastric, bladder, and liver cancers.

A huge study published in 2024 also monitored dietary choices and health outcomes for over 25,000 women for an average of 25 years. The researchers found that women who followed a Mediterranean diet had a one-fifth lower risk of dying than women who ate a standard industrialized diet higher in processed and animal-based foods.

Many benefits of this way of eating have been attributed to adherents’ greater intake of vegetables, legumes, and nuts.

Key Ingredients for Plant-Based Mediterranean Recipes

The only diet healthier than a Mediterranean diet might be a whole-food, plant-based Mediterranean diet. Let’s look at some of the main ingredients of such a diet.

Whole Grains

Whole grains, such as oats, rice, barley, quinoa, and others, are associated with a host of positive health outcomes.

The headline of a very long 2021 scientific review article trumpets their benefits: “Whole-Grain Intake in the Mediterranean Diet… Can Help to Reduce Mortality from Cardiovascular Disease, Slow Down the Progression of Aging, and to Improve Lifespan.”

For more information on whole grains, check out our full article, Cooking With Whole Grains: How to Soak, Cook, & Store Grains.

Fruit

The Mediterranean climates and soils are very fruit-friendly, so you’ll find people eating lots of avocados, citrus, berries, grapes, dates, and orange-colored fruits like peaches, apricots, nectarines, and cantaloupes.

Studies have shown that eating fruit can reduce the risk of dying from any cause, as well as lower the chances of experiencing coronary heart disease, stroke, type 2 diabetes, high blood pressure, colorectal cancer, and obesity.

Vegetables

Veggies are the heart of most healthy plant-based diets, and the Mediterranean diet is no exception. Followers regularly eat leafy greens, tomatoes, eggplant, radishes, onions, garlic, cucumber, and many other vegetables.

Studies have shown that eating lots of fruits and vegetables is one of the best ways to protect yourself from premature death.

Legumes

One of the most striking features of every blue zone diet is the centrality of beans and other legumes. The Mediterranean diet features kidney beans, white beans, black beans, chickpeas, lentils, peas, and many other pulses.

Like vegetables, legumes are another food group associated with a lower risk of death.

Pulses and beans are packed with flavanols, a polyphenol that can help improve blood vessel function, reduce cholesterol and blood pressure, and keep your energy levels in check.

Here’s our full article on beans, including their health benefits and some ways to include them in your cooking.

Herbs and Spices

The Mediterranean diet gets much of its flavor — and a good deal of its health benefits — from its liberal use of signature herbs and spices. Here’s a place where we really have to talk about Mediterranean diets in the plural.

Italian food tends to use leafy herbs such as basil, oregano, parsley, sage, marjoram, and bay leaves for flavor; Greek dishes include more dill, mint, and fennel; Spanish cuisine gets accented by saffron and paprika; and North African food often features spicier chilis, cumin, cardamom, coriander, caraway seeds, and cinnamon.

Learn more about how to use herbs and spices for taste and health.

Nuts

Nuts are another key element in most healthy Mediterranean diets. Many dishes include almonds, hazelnuts, Brazil nuts, walnuts, pistachios, and others.

Not only are nuts delicious sources of healthy fats but they have also been shown to improve several metabolic biomarkers related to heart health and blood sugar regulation.

Want to go nuts about nuts? Our comprehensive article on the health benefits of walnuts, one of the best-studied nuts, is a good place to start.

Olive Oil

 One way Mediterranean diets differ from strictly whole-food, plant-based diets is in their use of refined plant oils, especially extra virgin olive oil.

Studies have shown that olive oil can confer some health benefits, such as cardiovascular disease prevention and protection against obesity, type 2 diabetes, and some types of cancer.

It depends on context, however. Replacing less healthy fats with olives or olive oil could be beneficial.

But, due to the extremely high caloric density of refined oils, olive oil could be problematic if you’re trying to lose weight or are already dealing with cardiovascular disease. In those cases, a lower-fat diet may be advisable.

Animal Products (and Their Analogues)

Traditional Mediterranean diets may also include animal products such as dairy, seafood, and some lean meats, but in far fewer amounts than the standard industrialized diet. When meat is included, it’s often used as a side dish or flavoring to a main dish of whole grains and vegetables, or in equal amounts.

You can enjoy a fully vegan Mediterranean diet without including animal products or by using plant-based analogues as transition foods, making it even healthier for you and more sustainable for the planet.

Tips for Cooking and Enjoying Healthy Mediterranean Recipes

So, now that we’re clear on the ingredients, let’s talk about how to cook Mediterranean food in your kitchen.

You need high-quality ingredients to start. Look for fresh fruits and vegetables that are in season to maximize flavor and nutritional value.

Eat the rainbow, incorporating a variety of colors and types to ensure a broad spectrum of nutrients.

You’ll also want to prioritize whole foods over processed ones. Start with whole grains such as quinoa, farro, and bulgur as a base for your dishes, as they provide lots of fiber and essential nutrients. Then, include the ingredients mentioned in the previous section to round out the nutritional potential of your meals.

Instead of relying on salt, oil, and sugar, use herbs and spices to add depth and complexity to your dishes.

Creating flavorful dressings and sauces using ingredients like lemon juice, vinegar, tahini, and fresh herbs can add more zing and flavor.

To minimize your consumption of bottled oils, use water or broth for stovetop cooking. Also, you can replace unhealthy saturated fats with healthier unsaturated ones.

Last but definitely not least, remember that the Mediterranean diet is a way of living, not just eating. The social aspects of life in the Blue Zones may add as many years of healthy life as the food itself.

So whenever possible, take time to enjoy meals with loved ones. This can make eating more enjoyable and promote a balanced, healthy relationship with food.

Vegan Mediterranean Recipes

Grab your passport and explore Mediterranean cuisine’s vibrant, colorful, and flavorful essence with these seven plant-based recipes!

Each dish captures the diverse ingredients and bold flavors that make Mediterranean food a favorite around the world.

From creamy breakfast toast and refreshing salads to hearty mains and indulgent desserts, these recipes bring the best of the Mediterranean to your kitchen and are completely plant-based.

Savor the sunny flavors of olives, fresh herbs, juicy tomatoes, and more, all in delicious dishes that are as wholesome as they are satisfying!

1. Mediterranean Breakfast Toast

This Mediterranean Breakfast Toast combines all your favorite Mediterranean flavors in a hummus toast that stands out from the rest! Creamy hummus, crunchy veggies, and tangy vegan feta add a unique touch. Perfect for a light breakfast or lunch, it’s a deliciously healthy way to start your day!

2. Greek Quinoa Salad

Enjoy the fresh, vibrant flavors of the Mediterranean with this Greek Quinoa Salad! Filled with organic quinoa, juicy tomatoes, crisp cucumbers, red bell pepper, and tangy Kalamata olives, this salad is both refreshing and satisfying. The zesty tahini dressing, with red wine vinegar, lemon juice, and a touch of maple syrup, is the perfect blend of flavors. Finished with fresh parsley and oregano, this salad is a tasty and wholesome way to savor a Greek recipe.

3. Ash Reshteh (Persian Noodle Soup With Rice and Beans)

Ash Reshteh is a beloved Persian noodle soup from Iran, rich with beans, herbs, and noodles central to Mediterranean and Middle Eastern cuisine. Traditionally enjoyed during Persian New Year and festive occasions, this hearty soup features reshteh noodles and a blend of greens and legumes like spinach, lentils, and chickpeas.

Flavored with aromatic spices, it’s typically served with kashk (a type of whey) for a tangy kick, but this version uses plant-based yogurt instead.

Ash Reshteh’s intricate flavors and textures make it a cherished dish beyond Iran, celebrated in Mediterranean and Persian cuisine.

4. Spanish Paella Burger With Spinach and Chickpeas

Bring the flavors of Spain to your table with these Spanish Paella Burgers With Chickpeas and Spinach!

Inspired by the traditional Valencian dish, these veggie burgers capture the essence of Mediterranean cuisine with short-grain brown rice, chickpeas, and spinach. Infused with the warm, aromatic spices of saffron and paprika, these burgers offer a delicious, plant-based twist on classic paella.

Whether for a casual meal or a themed dinner, these Paella Burgers bring the vibrant spirit of Spanish cuisine to your plate.

5. Moroccan Lentils and Tomatoes

Explore the vibrant plant-based cuisine of North African Mediterranean cuisine with this Moroccan Lentils and Tomatoes dish.

This recipe combines warm spices like cumin, coriander, and mustard seeds with the sweetness of organic crushed tomatoes and raisins. Lentils and kale add a hearty, nourishing base, making this dish as versatile as it is flavorful.

Whether served as a main course or a side, this plant-based recipe showcases the diverse and delicious fusion of Mediterranean and North African flavors.

6. Broccolini Gremolata

Gremolata is a traditional Italian condiment made from finely minced parsley, garlic, and lemon zest. It is known for adding a bright, fresh burst of flavor to any dish. This vibrant, nutrient-packed mix perfectly complements Mediterranean cuisine, making it an ideal topping for organic grilled tempeh or tofu, roasted vegetables, or crusty whole-grain bread.

Our Broccolini Gremolata brings this classic Italian garnish together with tender organic broccolini, elevated by extra virgin olive oil, salt, black pepper, and a hint of crushed red pepper flakes. This simple yet flavorful dish captures the essence of Mediterranean cooking, adding a fresh, herby twist to your meals.

7. Chocolate Pistachio Semifreddo

Chocolate Pistachio Semifreddo is a decadent dessert rooted in the rich culinary traditions of the Mediterranean.

Hailing from Italy, semifreddo, meaning “half-frozen,” offers a velvety, mousse-like texture that melts on your tongue. This plant-based version marries the nutty flavors of almonds and pistachios with the natural sweetness of dates and the fragrant warmth of vanilla. Including vegan dark chocolate chips adds a layer of healthful indulgence, perfectly complementing the Mediterranean-inspired ingredients.

Perfect for any occasion, this Italian semifreddo recipe is a delightful nod to the simple yet luxurious desserts of the Mediterranean.

Enjoy Mediterranean-Inspired Eating

Rooted in the traditional cultures of countries bordering the Mediterranean Sea, the Mediterranean diet emphasizes whole, plant-based foods that are rich in nutrients and flavor. From vibrant vegetables and hearty legumes to aromatic herbs and whole grains, these Mediterranean recipes provide a diverse and satisfying array of meal options that support a healthy lifestyle.

Remember that this diet is more than just a way of eating — it’s a lifestyle that encourages communal meals, mindful eating, and a balanced approach to nutrition.

Tell us in the comments:

• What plant-based dishes do you currently make that are inspired by the Mediterranean diet?

Featured Image: iStock.com/simonapilolla

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The post How to Create Vegan Mediterranean Recipes for Well-Being and Longevity appeared first on Food Revolution Network.

But what are saunas, and why might you want to consider giving them a try? Find out what you need to know about this ancient practice and its modern incarnations. Discover the health benefits of saunas and any disadvantages to consider before getting your sweat on.

What Is a Sauna?

Saunas are small rooms where the air around you is heated up. In the case of infrared saunas, your body is also heated up from the inside out.

The temperature in a sauna ranges between 120–195 F (49–90 C), with electric saunas on the higher end of the spectrum and infrared saunas typically on the lower end.

If you’re curious about what a sauna looks like, it often has unpainted wood interiors and temperature controls for its users. Think of a cottage in the woods. Add a heating source and some seats or benches, and you’ve got the visual.

What Is a Sauna Used for?

The purpose of a sauna is to use heat or light (if you’re using an infrared sauna) to warm up your body and induce sweating. There are a wide range of reasons why so many people find this function appealing, from health reasons to cosmetic reasons to relaxation and just enjoying the sensation.

Saunas can be used in a number of ways. Some people say the best time for a sauna is after working out, while others prefer to use saunas as a relaxing experience reserved for a vacation or spa experience. Others may use them for health reasons under the supervision of a doctor.

Types of Saunas

The main types of saunas differ primarily based on how they heat your body and how the air feels to the person using it.

It’s worth mentioning that they also vary in terms of prep time and recommended session duration. Not all saunas are created equal, and there are some tradeoffs to consider when choosing the type of sauna that’s right for you.

Wood-Burning Saunas

These are the oldest, most authentic forms of dry sauna and require no electricity. They are also known as “savusauna” and are a Finnish type of sauna.

Wood-burning saunas use an open fire to heat a pile of rocks, which must withstand high temperatures without cracking or becoming damaged. Rocks like peridotite, basalt, and hornblende are often used, which are unweathered, quarried rocks that can stand the pressure from the heat.

As you can imagine, the design of wood-burning saunas requires a longer time to heat up. Nowadays, there are versions that use a stove or kiuas (in Finnish) instead of rocks.

My favorite part of the wood-burning sauna is its smell, which is reminiscent of a relaxing campfire in the woods.

Electrically Heated Saunas

Another option is an electrically heated sauna. These use an electric stove or other similar heat source, like propane or natural gas. Because of their heating design, electrically heated saunas are clean, quick to heat, and convenient.

The maximum temperature of an electric sauna is 194 F (90 C). These usually have safety features that won’t allow the sauna to run for more than one hour without resetting it. The downside is that using the electricity for this type of dry sauna will affect your utility bill as it requires energy to run.

Infrared Saunas

In an infrared sauna, your body temperature rises from the air heating up around you (like in a traditional sauna) and the infrared wavelengths that heat your body from within. Infrared saunas use infrared lamps, which deliver some of the most beneficial wavelengths of the sun’s natural healing rays.

Most infrared saunas operate between 120–140 F (49–60 C), which is much lower than traditional saunas.

Many people prefer to raise their body temperature and induce sweat at these lower temperatures as this offers a more effortless, relaxing, therapeutic experience than traditional saunas. Rather than endure the sauna, you enjoy it.

That said, others prefer a more intense sauna experience and a more immediate sweat. For that reason, some models of infrared saunas can reach temperatures as high as 165 F (74 C).

The technology of infrared saunas allows the heat to penetrate deeper and more directly into your skin than simply warm air, heating your body from within. As a result, you may experience an easier, more pleasant, productive, and detoxifying sweat using infrared saunas.

Steam Rooms

Steam rooms are common in Eastern European and Turkish traditions. And they feature a moist heat, often operating at around 110–120 F (43–48 C). The main source of heat is steam. So, to make these any hotter, you have to add more steam to them (or turn up the temperature of the steam). However, it’s important to practice caution when heating a steam room, as it can quickly reach dangerous, scalding temperatures.

Compared to some dry heat saunas, steam rooms often feel hotter on your skin because moisture-rich air prevents sweat from evaporating and cooling down your body.

History of Saunas

How did saunas come to be? Historians theorize they may have originated in Africa to rid people of infectious diseases by sweating them out over a fire.

Roman and Greek bathhouses led to the spas and spa-like saunas of today. Originally intended to purify and detoxify the body, ancient saunas evolved into social meeting places for many important community and political decisions.

The Turkish Hammam was a communal, gender-specific bathhouse built inside intricately designed buildings. It was important for social and spiritual gatherings and became an integral part of socialization for both men and women. Hammams were much like today’s spas, offering hair removal, massages, and beauty treatments.

Native American and First Nations sweat lodges vary between regions in their languages, music, and rituals, but they share the foundation of being a place to sweat, pray, and connect spiritually. Sweat lodges are dome-shaped, built on a frame of lashed saplings, and held together with clay, grass, and rocks. They retain heat thanks to piled-on blankets or animal skins.

Traditional sweat lodges are also completely dark. They’re big enough to fit 10–15 people inside, including a community elder who serves as “water pourer” — the ritual position that leads the group in their ceremony.

The modern Western sauna — that cottage design I mentioned earlier — and the word sauna originated in Finland. The Finns have used saunas for centuries for relaxation, health, and communal bonding. Given their long Scandinavian winters, it makes sense that they have such an affinity for spending time in intense heat. Some Finnish women even gave birth in saunas!

9 Powerful Sauna Benefits

Besides making you feel relaxed and rejuvenated, there are many other potential sauna benefits that modern science is beginning to discover.

1. Saunas and Detoxification

It appears that sweating does more than help cool your core body temperature. Research indicates that sweating promotes natural detoxification. A 2016 study published in BioMed Research International found that inducing sweating may help the body eliminate organochlorinated pesticides (OCPs), which we’re regularly exposed to via food, water, and air as a part of living in this world. This is good because OCPs have been demonstrated to negatively impact metabolic functions and likely promote disease processes.

A 2012 study published in the Journal of Environmental and Public Health also saw induced sweating as a way to help the body rid itself of bisphenol A (BPA), a known endocrine disruptor. In both of these studies, the toxins were more highly detected in sweat than in other bodily fluids like urine and blood.

This makes intuitive sense to me. If you’ve ever eaten a hot pepper and found sweat pouring down your temples, you know that your body is well equipped to sweat out some chemicals it would prefer to be without.

Infrared saunas might be optimal for those looking for the deepest, most detoxifying sweat. Unlike traditional saunas that only heat the surface of your skin, infrared saunas penetrate deep into your tissue, heating your core and expelling toxins that would otherwise be out of reach. Sunlighten saunas, for example, are clinically proven to raise core body temperature by three degrees based on third-party testing.

2. Saunas and Cancer

A 2002 study published in the Annals of Oncology suggested that hyperthermia — or raising body temperature above normal — should be further researched for its ability to shrink tumors and promote cancer cell death.

Temperatures between 104–111 F (40–44 C), sometimes found in saunas, induce heat stress in cells and appear to be especially impactful against cancerous tumors, enhancing the success of radiotherapy and certain chemo drugs. In reviewing studies, the researchers found that hyperthermia alone raised complete overall response rates among cancer patients by 13%.

While I’m pleasantly surprised by the cancer finding, it also makes sense that mimicking our body’s natural defense against pathogens — fever — would help us defend against tumors.

A little-known but potentially powerful way to reduce your cancer risk is to use infrared saunas. Some researchers now estimate that 20% of cancers are linked to chronic inflammation. Some saunas have been found to increase core body temperature, dilate blood vessels, and promote better circulation. This increased blood flow facilitates the delivery of oxygen and nutrients to inflamed tissues, aiding in both immediate relief and long-term prevention.

3. Saunas and Heart Health

Exposure to high temperatures and induced sweating appears to benefit the heart. A 2015 Finnish study published in JAMA Internal Medicine analyzed a population study among 2,315 middle-aged adults examined at baseline between 1984 and 1989, investigating the association between frequency and duration of sauna use and heart disease.

With the data collected from a 21-year follow-up, researchers concluded that increased frequency of sauna use was associated with a lower risk of sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease, and all-cause mortality. However, more research was needed to determine why that was the case. Still, the data showed that regular sauna use was associated with nearly a 50% reduction in heart-related deaths! It seems like sweating is sweet for your ticker!

Other studies indicate that saunas may benefit heart health by improving vascular endothelial function — or opening up arteries among those at risk for plaque blockages — and lowering high blood pressure, a risk factor for heart disease.

Infrared sauna sessions, in particular, may improve cardiovascular health by acting as a “passive cardio” workout. They can increase your heart rate, blood flow, and oxygenation. It’s been found that blood flow during infrared sauna use may rise from a normal rate of 5–7 quarts/minute to up to 13 quarts/minute. Sunlighten’s infrared saunas, in particular, have been shown to temporarily lower blood pressure.

Infrared saunas might also reduce the risk of hospitalization for people with cardiovascular disease. Waon therapy is a form of infrared sauna treatment widely used in Japan. In it, users spend 15 minutes in an infrared sauna, followed by 30 minutes resting under a blanket.

In 2009, researchers studied 129 people who had serious heart problems. The participants were divided into two groups, with half receiving regular treatments of Waon therapy and the other half not. Over the next five years, the infrared-treated Waon therapy group was less than half as likely to have been hospitalized compared to the control group.

4. Saunas and Inflammation

A 2018 study published in the European Journal of Epidemiology evaluated the effects of saunas on the blood inflammation marker, C-reactive protein (CRP), among 2,084 men (42–60 years) without acute or chronic inflammation. When potential confounding factors were addressed — like BMI, smoking status, age, alcohol use, and exercise habits — the researchers found a significant inverse association between how often the men used a sauna and their CRP levels.

Saunaing may also help alleviate pain through its relaxation effects on the body. A 2011 study among 44 women with fibromyalgia syndrome (FMS) — a chronic condition characterized by pain and tenderness — found that sauna therapy and underwater exercise improved their reported quality of life, pain, and FMS symptoms. The patients underwent sauna therapy once per day for three days a week and completed underwater exercises two days per week for 12 weeks.

As I mentioned above regarding saunas’ potential application for cancer prevention, infrared saunas might have particular benefits for treating inflammation. Not only do they promote better circulation, but they can also activate Langerhans cells independent of heat exposure.

Langerhans cells are tissue-resistant macrophages located across the epidermis. In the event of an infection, these cells can migrate to draining lymph nodes, speeding up the inflammation process and helping the body recover more quickly.

Additionally, when you combine infrared light with red light in a sauna, you get photobiomodulation (PBM). PBM can reduce inflammation by altering potentially damaged macrophages, which optimizes your cells’ calcium intake and usage. It also energizes your mitochondria, which your body needs for cell repair.

5. Saunas and Longevity

Sauna use can benefit heart health and lower inflammation, which may also lead to increased longevity. Not only do saunas help lower the risk of heart disease, but they also appear to reduce the risk of all-cause mortality.

Some hypothesize that the heat activation of the “longevity gene,” FOXO3, can be attributed to this effect of sauna usage. FOXO3 and its variants have been linked to a lower risk for age-related diseases, fewer bone fractures, and a lower prevalence of heart disease and cancer.

6. Saunas and Brain Health

In a 2017 study published in the journal Age and Ageing, researchers looked at repeated heat exposure from saunas and the effects on memory disease risk. Researchers analyzed the data from the 21-year follow-up of the Kuopio Ischaemic Heart Disease population-based prospective cohort study of 2,315 healthy middle-aged men.

They found that moderate to high frequency of sauna use was associated with lower dementia and Alzheimer’s disease risk. Men who used a sauna four to seven times per week experienced a lower risk for memory disease than men who used it one to three times per week.

7. Saunas and Diabetes

A 2010 study analyzed the impact of repeated thermal therapy, such as sauna baths, on the reported quality of life among people with type 2 diabetes. Participants underwent a far-infrared sauna bath three times per week, for 20-minute sessions, over three months. At the end, they completed a questionnaire regarding their health and quality of life. Participants reported feeling that their physical health, general health, and social functioning improved and that levels of stress and fatigue decreased.

Other studies have found sauna benefits, such as improved vascular endothelial function, improved circulation, prevention of blood clots, and lowering of high blood pressure, which are all risk factors for type 2 diabetes.

8. Saunas and Working Out

Enjoying a sauna bath after a hard workout may help your body recover faster and perform better. A 2007 study published in the Journal of Science and Medicine in Sport followed six male distance runners who completed three weeks of post-exercise sauna bathing and three weeks of control training, with a three-week washout period between. During the sauna bathing period, the men took a humid 90 F (32 C) sauna bath for 30–35 minutes, approximately 13–15 times during the three weeks.

An exercise performance test involving a 15-minute treadmill run showed how their running endurance was affected. Plasma, red blood cells, and total blood volumes were measured. Compared to the control, sauna use increased run time to exhaustion by 32%. For a distance runner, that’s a huge improvement.

Blood volume measurements also increased after the sauna. The researchers concluded that sauna use could improve running endurance, likely due to its ability to increase blood volume.

9. Saunas and Healthy Weight Loss

Using a sauna may help promote healthy weight loss through the natural process of sweating and the triggering of other physiological changes that boost body fat reduction.

In a Binghamton University study, participants were exposed to a 110 F (43 C) infrared sauna for 45 minutes per day, three times per week, for 16 weeks. The effects on body temperature and long-term body weight changes were measured. Participants were responsible for their compliance with the exposure and ranged from completing 12 sessions to 45 sessions. Those who used the sauna the most lost more body fat, up to a 4% reduction over four months.

Here’s a remarkable finding from that study: People who went to the sauna later in the day lost significantly more body fat than those who went in the morning. The researchers concluded that raising core body temperature causes human growth hormone production and blood sugar levels to rise, leading to a greater loss of body fat. So, if you want to try sweating to lose weight, don’t schedule it first thing in the morning.

10. Are Saunas Good for Your Skin?

Infrared saunas may have the added beauty benefit of making your skin look and feel better. Research indicates that infrared radiation may reduce wrinkles and improve the texture of photo-aged skin (skin aged by sunlight or tanning beds) by increasing collagen and elastin in a safe and non-invasive way. Regular sauna usage can also benefit the skin’s moisture and possibly reduce the incidence of acne.

However, saunas could exacerbate some skin issues. Rosacea, eczema, and psoriasis have had mixed results with sauna use. If you have one of these conditions, consult a doctor before use. If you decide to use a sauna, try limiting your sauna time to 15 minutes and see how your skin reacts.

Health Risks and Precautions When Using a Sauna

Despite all the health benefits of saunas, using one does require some precautions to minimize potential safety risks.

Saunas and Alcohol Don’t Mix

Using a sauna after drinking alcohol is not recommended. Alcohol raises your risk of hypotension — or low blood pressure — which can become very dangerous. Drinking while using a sauna can also cause arrhythmia or irregular heartbeat and even lead to sudden death.

Use Caution With Health Conditions

People with pre-existing health conditions should practice extra caution when using a sauna. Anyone who has a cardiovascular problem or who is pregnant should seek medical advice beforehand. Even if you’re generally healthy but feeling sick, you might want to wait to step into the sauna until you feel better.

Risk of Airborne Infection

Saunas have minimal circulation by nature since they’re meant to contain heat or steam and not allow it to escape. If you spend a prolonged period in an enclosed public sauna (or any enclosed indoor space), you may risk exposure to bacteria or viruses. However, there is some good news regarding viral spread in a sauna. Viruses don’t survive well in hot and humid conditions, especially with 40–70% relative humidity. Evidence suggests that the SARS-CoV-2 virus can become inactivated at high temperatures, such as in saunas.

Of course, use your best judgment to determine your comfort level in using a public sauna — or you may want to consider a personal sauna instead.

Dehydration

Spending time in a sauna makes you sweat, which causes water loss from the body. This can lead to dehydration if you’re not careful about hydrating yourself before and after. People with health conditions like kidney disease may be at a higher risk of dehydration from using a sauna. A good practice is to drink a glass of water before entering the sauna. You can also bring water into the sauna with you.

Side Effects of Using a Sauna

Even the average healthy person may experience some adverse effects from using a sauna. High heat temperatures can lead to dizziness, nausea, and even fainting for people especially sensitive to them. How long should you sit in a sauna? If you’re concerned about heat sensitivity, you can usually choose a lower heat and a shorter length of time to start.

Sauna Tips: What to Do After Sauna

After you get out of the sauna, it’s important to rehydrate your body after all of the water you lose through sweating.

Best Post-Sauna Beverages for Rehydration

Some of the most refreshing and hydrating beverages to enjoy after your sauna include:

• Water
• Coconut water
• Sparkling water
• Fruit-infused water or mocktails
• Herbal iced teas
• Natural electrolyte solutions
• Smoothies

While pure water is the most hydrating for your body, it won’t replenish as many electrolytes as some of these other beverages will.

What about electrolyte-replacement sports drinks? While these contain more electrolytes than plain water, they also tend to be high in added sugar, artificial colorings and flavorings, and other unnecessary ingredients. And you don’t need to buy a premade electrolyte drink to meet your needs. You can make them yourself at home.

Post-Sauna Hydration Recipes

Sweating may help you detox, but the body doesn’t necessarily select the toxins while leaving important electrolytes behind. Along with the unwanted chemicals, you may also lose important vitamins and minerals. Therefore, replenishment through nutrient-dense, hydrating foods and beverages is important. Below, you’ll find a Mexican Watermelon Salad that you can enjoy immediately after saunaing. If drinking your nutrition sounds more appealing after a sweat session, try the Lemon Drop Smoothie. Or, hydrate and replenish while you’re in the sauna by sipping on FRN’s DIY Electrolyte Drink.

1. Mexican Watermelon Salad

The water content of this salad is over 90%, meaning you’re sure to stay hydrated while also enjoying the sweet taste of the watermelon combined with the naturally salty cucumber. Speaking of natural salt, this salad has the minerals you need to replenish what’s lost after sweating — sodium, potassium, vitamin C, and magnesium.

2. Lemon Drop Smoothie

When you sweat, you lose important minerals like sodium, potassium, calcium, and magnesium, and vitamin C. Replenishing these losses with water during or immediately after sweating is key to preventing dehydration, but minerals are equally essential. The Lemon Drop Smoothie is packed with potassium and magnesium from the banana and vitamin C from the lemon. It most likely will have calcium from the plant-based milk (since most nut- and seed-based milk products are fortified with calcium and other minerals). What’s more, you’ll get an additional nutritional boost from anti-inflammatory turmeric!

3. FRN’s DIY Electrolyte Drink

There is no need to waste your hard-earned money or extra packaging when you can easily replace your electrolytes and rehydrate with produce from your refrigerator. Simply squeeze some fresh oranges and lemons, add a little water, salt, and pomegranate juice, and mix! Oranges, lemons, and pomegranate juice all offer vitamins and minerals lost from sweat loss.

Enjoy the Benefits of Saunas

Saunas have been around for a long time and offer many health benefits beyond just helping you relax. Enjoying a sauna regularly may help improve your heart health and circulation, remove toxins from your body, reduce pain and inflammation, improve your skin and endurance, and even prolong your lifespan. Apart from purchasing your own sauna for use at home, you may also be able to find saunas at spas, gyms, and health clubs. Something so simple that can calm the mind and body while also improving your well-being? It seems that most of us could benefit from taking the time to enjoy a sauna.

Tell us in the comments:

• Have you ever used a sauna? How did it make you feel?
• What’s your favorite type of sauna?

Feature image: iStock.com/qwerty01

Read Next:

• Quench Your Thirst: The Science and Benefits of Proper Hydration
• 7 Natural Beauty Tips from Food Revolution Summit Speakers — for Radiance from the Inside Out

The post Get Your Sweat On! 9 Sauna Benefits You Need To Know appeared first on Food Revolution Network.

Empanadas. Tostones. Tacos. Burritos. Tamales. Pupusas. Moles.

If you’re a foodie, you may already be salivating at the names of some of the most iconic Latin American dishes. If these are new to you, you’re in for a treat.

But these and other Latin American dishes also reflect thousands of years of history, including half a millennium of colonization and subjugation. So, getting to know Latin American cuisine can expand your mind and palate.

In honor of National Hispanic Heritage Month, which takes place every year in the US between September 15 and October 15 (and which I think is fine to celebrate all year, so don’t worry if you’re reading this in January or July), we’d like to aid that expansion.

That said, a lot of Latin American cuisine is heavy on meat and dairy, so you might wonder why I’m talking about it on a website that promotes a largely plant-based diet.

Many traditional Latin American dishes are already plant-based, or close enough that they’re easy to adapt for vegans. There are ways to honor the diversity of the region’s culinary traditions while catering to people who follow a more plant-based diet.

Our recipes here are intended to respect cultural authenticity while making plant-based adaptations. We’re pleased to present our take on plant-based Latin American recipes from Mexico, Peru, Brazil, Cuba, Haiti, the Dominican Republic, and El Salvador.

What Is Latin American Food?

There is no single defining dish that is “Latin American,” as there are dozens of different cuisines under the umbrella of Latin American food. Each country’s cuisine also has nuances and specialties.

To make things even more complicated, the definition of “Latin America” itself is complex and somewhat problematic.

Broadly, Latin America is typically defined as all parts of the American continent south of the US border, which includes Mexico, Central and South America, and the Caribbean. The word “Latin” defines it further: the countries where the Latin-based languages of Spanish, Portuguese, or French are spoken as official languages.

One problem with this definition is that it’s Euro-centric: that is, it ignores the Indigenous peoples and languages that predated colonization, as well as the cultural, political, and culinary influences of the African slave trade.

But it’s not entirely inaccurate either — these regions have been heavily impacted by European colonization, for better and for worse (let’s be honest: mostly for worse). And those influences are reflected in their cuisines.

The Diversity of Latin America and Its Cuisines

European colonizers, mostly from Spain and Portugal, were alarmed when they arrived in what they called the “new world” and discovered that their dietary staples — wheat, dairy, and meat from livestock — were nowhere to be found.

Columbus’ second voyage, in 1493, brought cows, pigs, goats, and sheep, which quickly multiplied in the presence of rich vegetation and the absence of predators and diseases. (That’s why there’s so much meat in many Latin American dishes today!)

They also planted wheat (in part to ensure they had the right flour for the Catholic rite known as the Eucharist).

These ingredients — meat, dairy, and wheat — combined with native foods such as corn, beans, chilies, and (in coastal regions) seafood created a series of fusion cuisines that are now central to the region’s cultural identities.

African influences, via the transatlantic slave trade, also left a mark on Latin American food, particularly in Brazil and the Caribbean.

Settlers also brought their cooking tools and techniques to the Americas, including stewing and baking in iron (instead of clay) pots and frying in oil (which gave us popular foods like empanadas and churros).

The spices and seasonings brought by European colonizers and enslaved African peoples further diversified Latin American cuisine and flavors.

The cuisines of Latin America today are a testament to this complex history, showcasing a blend (and often a clash!) of traditions that continue to evolve and influence global food culture.

For more on the impact of colonized diets on Indigenous foods and peoples, check out our article Indigenous Foods: How Colonized Diets Have Made Native Nations Sick — and What’s Being Done About It Today.

Plant-Based Ingredients and Substitutions in Latin American Cuisines

While European colonists focused on bringing their traditional foods and ingredients to the Americas, they eventually saw the value in the myriad plant foods indigenous to their new home. These days, it’s hard for many of us in the Americas to imagine a world without corn, beans, squash, potatoes, cacao, tomatoes, peppers, avocados, and tropical fruits.

Those — and many other — plant-based ingredients have always played a central role in traditional Latin American diets, forming the foundation of many iconic dishes. Let’s look at just a few examples.

A staple of Central Mexican cuisine is the three sisters that are grown together (via a horticultural technique known as companion planting) and cooked together: corn, beans, and summer squash. (Beans and corn are also grown together in parts of Africa.)

In the Andean region, potatoes were a dietary staple long before colonization. Another Andean crop, quinoa, has always been highly valued for its nutritional profile, rich in protein, fiber, and essential amino acids.

Pre-colonial diets also featured fruits and vegetables in abundance; people widely consumed and traded avocados, tomatoes, chili peppers, and cacao. The Caribbean, in particular, was rich in herbs, tropical fruits, and various tubers that defined much of that region’s cuisine.

In fact, pre-colonial Latin American cuisine was largely plant-based — except for seafood along the coast and the occasional hunting of wild game. Meat was not a big part of Indigenous diets until the introduction of livestock by European colonizers.

Although many modern dishes include meat, there are many ways to substitute whole foods or meat analogs — or leave out animal products entirely. For example, you can use foods like mushrooms, jackfruit, tofu, hearts of palm, and beans to add protein and a meat-like texture to Latin American-inspired recipes.

Examples of Latin American Dishes and Condiments That Are Already Vegan

Many Latin American dishes require minimal substitutions or none at all to make them completely plant-based. Below, you’ll find a variety of appetizers, mains, and desserts so you can craft your own three-course menu!

Appetizers and Condiments

• Baked or fried plantains or yucca
• Many sauces such as salsas, mole, curries, Haitian sòs pwa (without butter or using an analog), and chimichurri

Entrees

• Tamales (Mexico and Guatemala) may use lard in the dough but can be made without it. Fillings can just be vegetables, beans, or even pineapple
• Pupusas (El Salvador and Honduras), arepas (Columbia and Venezuela), and tacos (Mexico) can all be made without animal products or with meat and dairy substitutes
• Beans and rice have multiple variations and iterations across Latin America
• Caribbean curries and stews like Jamaican ital
• Breakfast foods like açaí bowls (Brazil) or quinoa porridge (Peru)

Desserts

• Arroz con leche and flan can be made with plant-based milk and the latter with egg substitutes

Vegan Latin American Recipes

Dive into the vibrant flavors of Latin America with these plant-based recipes that bring a fresh twist to traditional favorites. From hearty stews and savory tamales to sweet treats like arroz con leche, these dishes capture the essence of Latin American cuisine while keeping things wholesome and plant-based. Perfect for breakfast, lunch, dinner, or a snack, these recipes offer a delicious way to explore the rich culinary traditions of Latin American countries, all with a modern, plant-powered spin.

1. Açaí Na Tigela

Açaí Na Tigela, or Açaí Bowl, is a beloved dish rooted in Brazilian culture. It is particularly popular in the Amazon region, where the açaí berry is harvested. This vibrant bowl mixes the rich flavors of frozen açaí, banana, and plant-based yogurt, giving you a taste of Brazil’s natural goodness.

Traditionally enjoyed as a refreshing breakfast or snack, it’s topped with Simple Homemade Granola, hemp seeds, shredded coconut, and cacao nibs, adding layers of texture and flavor. This recipe brings a creamy bowl of Latin American culture to your table, celebrating the wholesome and energizing qualities of açaí — a true superfood of Brazil.

2. Poule Nan Sos (Haitian Tofu Stew)

Poule Nan Sos is a beloved dish in Haitian cuisine and a staple in many Latin American food traditions. Traditionally made with chicken, this hearty stew is comfort food that’s been passed down through generations, bringing the warmth and soul of Haitian homes to the table.

In this plant-based twist, we’re swapping in organic tofu, which soaks up all the rich flavors of Epis — a must-have seasoning in Haitian cooking. It’s a perfect way to enjoy Haiti’s rich culinary heritage in a fresh, new way. Serve it with brown rice or traditional Haitian bread, and enjoy a taste of Haiti that’s both familiar and excitingly different.

3. Yuca Con Mojo

You might already be familiar with cassava, especially if you’ve experienced the cuisines of South America, Africa, or Southeast Asia, where it’s a staple. In Latin America, particularly in the Caribbean and Central America, it’s known as yuca and is beloved for its starchy, filling, and versatile qualities.

In Cuban culture, yuca is often prepared as Yuca Con Mojo, a traditional dish of boiled yuca topped with a zesty sauce made from sautéed onions, garlic, and lemon. It’s a delicious way to savor Cuba’s rich culinary heritage and yuca’s savory goodness!

4. Black Bean and Sweet Potato Pupusas

Inspired by traditional recipes from El Salvador and Honduras, these Black Bean and Sweet Potato Pupusas put a delicious plant-based spin on a classic dish. Instead of the usual cheese and beans, they’re filled with refried black beans, sweet potatoes, and spinach, all seasoned with cumin, garlic, and nutritional yeast.

What makes pupusas so wonderful — besides being a convenient snack on the go — is the endless variety of fillings you can experiment with. Once you master stuffing and flattening the discs, get creative with your fillings! Serve them with tangy Salvadorian Curtido (Latin America’s take on sauerkraut) and salsa roja for a flavorful twist on a Central American favorite!

5. Vegan Tamales (Oil Free)

Vegan Tamales offer a plant-based, oil-free take on a beloved staple in Latin American cuisine. Tamales have been cherished for centuries, especially in Mexico and Central America, where they’re often made in large batches and shared during family celebrations. This version features a flavorful filling of Cashew Sour Cream, organic corn, black beans, and fresh spinach, seasoned with traditional spices like smoked paprika, chili powder, and cumin.

Making tamales is a communal activity in many Latin American households, and this recipe is perfect for creating an assembly line with loved ones. For added efficiency, prepare the filling ingredients and Red Chile Sauce in advance. These tamales are not just a meal but a way to connect with the nourishing culinary traditions of Latin America.

6. Caribbean Heat Papaya Sauce

Caribbean Heat Papaya Sauce puts this exotic, sweet, melon-like fruit center stage. Despite the name, there is just the right amount of heat to complement the mellow flavor of papaya and the pungent notes of garlic and ginger.

As the ingredients simmer together, the flavor of papaya intensifies to create a sweet, savory, and saucy delight. If you are a papaya lover (and even if you’re not), Caribbean Heat Papaya Sauce is a must-try!

7. Arroz Con Leche

This vegan Arroz Con Leche is a delightful twist on a beloved Latin American dessert. It blends traditional flavors with plant-based ingredients. It begins with homemade almond milk, is enhanced with vanilla extract, and is naturally sweetened with date paste.

Organic brown rice is simmered with cinnamon sticks and lemon peel, infusing the dish with the classic warm, spiced flavors that make this cultural favorite so comforting. A sprinkle of ground cinnamon adds the perfect finishing touch.

Across Latin America, Arroz Con Leche is cherished in various forms, with each community adding its special touch, making it a beloved treat throughout the region!

Enjoy a Taste of Latin America!

Latin America, with its vast array of cultures, flavors, and ingredients, offers a culinary landscape as diverse as its people. While meat and dairy products are often central to many traditional dishes, there are numerous ways to honor these diverse traditions with plant-based recipes that respect cultural authenticity.

The recipes we’ve shared are just a small representation of the immense culinary richness found across Latin America. These cuisines are a testament to a complex history influenced by indigenous practices, European colonization, and African traditions.

While colonization introduced new ingredients and cooking techniques, the heart of Latin American cuisine remains deeply rooted in plant-based staples that have nourished communities for centuries.

Tell us in the comments:

• What are your favorite Latin American ingredients and dishes?
• Which vegan Latin American recipe will you try next?

Featured Image: iStock.com/LUNAMARINA

Read Next:

The post 7 Vegan Latin American Recipes To Celebrate Hispanic Heritage Month appeared first on Food Revolution Network.

Across the globe, many cultures elevate their meals with sauces and dressings that infuse bold flavors and signature touches. Think of creamy tzatziki enhancing Greek cuisine, rich hummus accompanying Armenian dishes, vibrant salsa topping off Mexican meals, or the comforting embrace of tomato sauce over Italian pasta. You get the idea!

Sauces are an essential element of cuisines worldwide. The perfect sauce can transform an everyday meal into a gourmet experience — especially when it’s made in your kitchen.

Store-bought dressings and sauces are often loaded with hard-to-pronounce additives and genetically modified ingredients that don’t serve your health. They can also come with more than the recommended daily allowance of sodium, saturated fat, and sugar if you don’t check the labels carefully. There can even be hidden dairy or fish, which is a problem if you suffer from allergies or are vegan.

So, if you’re looking to avoid these unsavory (pun intended!) ingredients, you may want to try your hand at homemade sauces and dressings. You’ll discover a new world of flavor and possibilities using wholesome, plant-based ingredients.

In this article, we’ll discuss how to make sauces and dressings, including key plant-based ingredients to try, uses, and storage tips. We’ll also include a step-by-step video tutorial to help you create your own delicious sauce or dressing.

Essential Ingredients for Plant-Based Sauces

When deciding on the sauce or dressing you want to create, start by thinking about the flavor profile you’re aiming for. Do the flavors of a specific cuisine complement your dish? For instance, if you’re preparing a grain bowl with bulgur and baked chickpeas, you might choose a sauce infused with spices like cumin, paprika, and cinnamon, which are staples in Moroccan cooking.

Ingredients for Texture

You might also consider the sauce texture. If your bowl has crunchy and crispy textures, you might find that a creamy sauce complements the crunch and crisp nicely.

Many store-bought sauces and dressings contain dairy to make them creamy. But plants can also create the most seemingly indulgent textures!

Examples of plant-based ingredients that transform into a creamy base include:

• Nuts and seeds: If you don’t have a high-speed blender, soak nuts and seeds for one to two hours to soften before adding them to your recipe.
• Cooked vegetables: Boiled or steamed potatoes, butternut squash, and cauliflower can all create succulent textures, as portrayed in this Cauliflower Squash Cheese Sauce.
• Legumes: Beans, lentils, and tofu can create a hearty sauce packed with protein and fiber!
• Avocado: Due to its healthy fat and fiber, avocado instantly becomes a satiating delight. It’s especially great if its green hue complements your dish!
• Plant-based yogurt and milk: These dairy-free ingredients can easily replace any sauce or dressing that uses the dairy version of each.

Adding just a bit of cornstarch, arrowroot powder, or tapioca starch can also help thicken your sauces without altering the flavor.

Ingredients for Flavor

Next, you’ll want to consider ingredients that will add flavor to your recipe.

Acidic ingredients, like vinegar, orange, lemon, or lime, can add a zing or zest to sauces and dressings.

To balance a recipe’s acidity, you may also want to add a little sweetness with maple syrup, fresh fruit, or date paste. This Blueberry-Balsamic Walnut Dressing is a good example of this combination with blueberries for sweetness and balsamic vinegar for acidity.

For a list of the best and worst sweeteners, visit our article on sugar substitutes.

You can further enhance the flavor of homemade sauces and dressings with herbs and spices. In the dressing example above, we added tarragon for a touch of pungency. It’s an elegant little herb that packs a fun punch!

Other fresh herbs to consider include basil, cilantro, parsley, and dill. They can all bring life to a sauce or dressing whenever you feel “something is missing.”

If you’re cooking ingredients before making them into a sauce, add the fresh herbs toward the end of cooking to preserve their freshness.

Dried spices such as cumin, paprika, turmeric, and coriander add depth and complexity to sauces and dressings. Get curious, play around with them, and don’t be afraid to experiment!

If you find yourself following a recipe that uses oil and you’d like to opt for whole food fats instead, consider using avocado, nuts, seeds, or tahini in place of oil. Since they’re all rich in healthy fats, these ingredients can simulate that same creamy mouthfeel with a nuttier flavor.

Equipment You May Need To Make Sauces and Dressings

To create homemade plant-based sauces and dressings, you’ll need a few basic kitchen appliances.

Blending sauces and dressings is best done using a regular blender, high-speed blender, food processor, or immersion blender.

For dressings or thinner sauces, you might also be able to get away with just a mixing bowl and whisk.

Using Sauces and Dressings in Your Cooking

Next, you’ll want to use every last bit of those nourishing sauces and dressings you just made!

There are many ways to use sauce to elevate the flavor and nutritional value of your dishes:

• Use sauces over noodles, grain bowls, and stir-fry dishes.
• Drizzle dressings on top of salads and steamed veggies.
• Marinate tofu, tempe, or mushrooms before grilling.
• Serve baked sweet potato fries or squash chips with a dipping sauce as an appetizer.
• Spread thicker sauces on pizzas, sandwiches, and wraps.
• Smother pasta noodles in sauce to make mac and cheese.
• Pour sauces into casseroles to make them rich and creamy.

Watch the video below to discover how to make sauces. Discover why sauces are so fabulous, the benefit of using whole food fats over oils, how to create your own delicious Lime Jalapeño Sauce (option for no spice!), and how this sauce offers boatloads of nutrition.

Storing Homemade Plant-Based Sauces and Dressings

We recommend keeping one or two sauces on hand at all times, which will help you quickly put together a plant-based meal.

While many homemade sauces are best used fresh (especially those containing fat-based ingredients), many can be stored for later use. Store sauces and dressings in an airtight container, like glass mason jars (we love reusing old condiment jars for this purpose), or in refrigerator- and freezer-safe non-toxic containers.

Depending on the ingredients, many sauces can last three to five days in the refrigerator and up to six months in the freezer.

Some sauces and spreads, like tomato sauce or salsa, can also be canned. Here’s a handy canning guide from The National Center For Home Food Preservation.

Canned sauces typically last at least one year or longer. When storing, note the date it was made to determine your “best by” date.

Plant-Based Sauce and Dressing Recipes To Make from Scratch

Spice up your meals with these three homemade plant-based sauces! Whether you’re looking for something fresh and herby, rich and creamy, or bold and zesty, these sauces are the perfect companions to a variety of savory dishes. They’re easy to whip up and bring a burst of flavor to everything from grain bowls and salads to sandwiches and roasted veggies.

Get ready to make these versatile sauces your new kitchen staples for delicious, plant-based goodness in every bite!

1. Roasted Red Pepper Sauce

This sauce may take a little longer than your average five-minute sauce, but we’re here to tell you it’s worth every minute! Thanks to the roasted red peppers, it also makes a tasty alternative to traditional tomato sauce. So try it with your favorite whole-grain pasta or as part of an Italian casserole dish. This “cheesy” roasted red pepper sauce is also delicious poured over a grain bowl, topped on spaghetti squash, or drizzled over steamed veggies!

2. Kale Walnut Basil Pesto

Kale Walnut Basil Pesto is bound to be your new go-to sauce, adding a fresh, herby kick to all your favorite dishes! Spread it on hearty veggie sandwiches, mix it with legume-based pasta, or use it as a luscious dressing for salads and grain bowls. With just a few simple ingredients and only 10 minutes, you’ll have a vibrant, zesty sauce ready to brighten up any meal in no time!

3. Tzatziki Sauce 

Creamy sauces get a plant-based makeover with this easy, dairy-free Tzatziki Sauce. Combining refreshing cucumber with creamy plant-based yogurt, it’s a flavorful and nutritious addition to any dish. Whether you’re drizzling it over grain bowls, pairing it with grilled tofu, spreading it on avocado toast, or getting creative with other dishes, this sauce is a breeze to make. With just a handful of simple ingredients — cucumber, plant-based yogurt, lemon juice, garlic, and your favorite herbs — you’ll have a delicious, homemade sauce ready to elevate your meals in a flash!

Add Sauces to Your Culinary Repertoire!

Homemade sauces and dressings offer a healthier alternative to store-bought options. Using wholesome, plant-based ingredients allows you to control the quality of what goes into your food and, therefore, into your body. By embracing homemade alternatives, you’ll discover a world of flavorful, nutritious possibilities that cater to your dietary preferences while elevating your plant-based culinary experience.

Tell us in the comments:

• Which of the three sauces do you want to make first?
• Can you share an experience where a sauce leveled up your dish?

Featured Image: iStock.com/nesharm

Read Next:

• It’s All About the Sauce! Level Up Your Plant-Based Recipes with These 7 Homemade Sauces

• 10 Healthy Condiments Your Body and Your Taste Buds Will Love

The post How To Make Plant-Based Sauces and Dressings appeared first on Food Revolution Network.

Minerals are all around us — embedded in the Earth, in objects we use every day, and some are also present in the foods we eat.

Despite their abundance in our lives, nutritional deficiencies of minerals are surprisingly common around the world. Statistics show that as many as one-fourth of the global population (around two billion people) suffers from essential vitamin and mineral deficiencies, often due to soil depletion and malnutrition.

This raises the question: Should some of us consider supplementation to meet our nutritional needs? Our bodies require a range of essential minerals to function optimally, and understanding which ones are most vital can significantly impact our health.

In this article, we’ll explore the challenges and solutions to getting the minerals you need. Plus, we’ll highlight the unique health benefits of each essential mineral — and where to get them in your diet.

What Are Nutritional Minerals?

Nutritional minerals are elements that our bodies need for physiological functioning. They are essential for maintaining health, supporting growth, and carrying out numerous biological processes. Other types of essential nutrients include vitamins, fatty acids, and certain amino acids.

In the world of nutritional minerals, there are essential and non-essential minerals, as well as macrominerals, microminerals, and electrolytes.

I know it sounds like a lot, but bear with me. I’m going to break it all down for you. Let’s start with what essential minerals are.

Essential Minerals

An essential mineral is a compound that your body needs for proper functioning, but does not make. Instead, you need to get these nutrients from food and beverages.

Essential minerals deserve your attention because you can’t be healthy without them.

Examples of essential minerals include:

• Calcium
• Chromium
• Copper
• Iron
• Magnesium
• Manganese
• Molybdenum
• Potassium
• Sodium
• Zinc

Non-Essential Minerals

A non-essential mineral is one that your body doesn’t need for proper functioning.

Examples of non-essential minerals include:

• Aluminum
• Boron
• Cadmium
• Fluoride
• Germanium
• Lithium
• Nickel
• Rubidium
• Silicon
• Strontium
• Tin
• Vanadium

Although some of these minerals may offer benefits when ingested (such as boron or silicon), others may be detrimental to your health (such as aluminum and cadmium).

As such, you don’t need to focus on getting non-essential minerals to maintain normal health, and in fact, you may want to limit your overall exposure where possible (more on that later).

Macrominerals

Macrominerals are a subcategory of essential minerals that your body requires in larger amounts. You’ll find many minerals you probably recognize in this category, such as:

• Calcium
• Magnesium
• Sodium
• Phosphorus
• Potassium
• Chloride
• Sulfur

Microminerals

Microminerals are simply minerals you need in lower quantities. That being said, they’re certainly no less important for your overall health. Also called trace minerals, examples of microminerals include:

• Iron
• Manganese
• Copper
• Iodine
• Zinc
• Cobalt
• Selenium

Electrolytes

Electrolytes are minerals that carry an electric charge. They exist within bodily fluids such as blood, sweat, and urine and are vital to several bodily functions, including nervous system function, muscle movement, and cell hydration.

Electrolytes consist of macrominerals that are all essential. Common electrolytes found in your body include:

• Sodium
• Potassium
• Chloride
• Calcium
• Magnesium
• Phosphate
• Bicarbonate

Now that you have a better understanding of the different types of nutritional minerals let’s examine why they may be lacking in your diet — and how you can get them through food or supplementation.

Where Are Nutritional Minerals Found?

Nutritional minerals are primarily sourced from two different places: water and soil. When you eat a vegetable like kale, which is rich in calcium, iron, magnesium, and other minerals, the kale plant has pulled these minerals from the soil and water in which it was grown. People can, in turn, get the mineral by eating the kale. Your body can’t make minerals on its own. As such, it’s up to you to take in the minerals you need, which isn’t always a simple or efficient process.

Mineral Deficiency Rates

Worldwide, mineral deficiencies are quite high. For example, iron deficiency is among the most common nutritional deficiencies, with at least 25% of people affected. A US survey also found that most teenagers and older adults were not getting enough calcium. And a similar finding was seen with magnesium.

However, these key minerals are crucial for bone and muscle health, sleep regulation, energy levels, and more. Both acute and long-term mineral deficiencies can significantly impact quality of life, growth and development, and mental health.

Mineral deficiencies can be caused for various reasons, including:

• Diet — The main reason most people around the world are deficient in minerals is an insufficient diet. This can be due to a lack of overall food, living in a low-access area, or eating a diet that is low in nutritional quality. People who eat a lot of ultra-processed foods often struggle to meet their mineral intake requirement, even if they eat plenty of overall calories.

• Digestive issues — Factors such as diseases of the liver, intestine, or kidneys, surgery in the digestive tract, alcoholism, celiac disease, and medications can inhibit the absorption of certain minerals, leaving you with lesser amounts even if you’re consuming enough.

• Increased need — Certain minerals are more quickly depleted during exercise, pregnancy, and a woman’s menstrual cycle, and levels may not be able to be restored if intake isn’t high enough. Older adults also have an increased need for certain minerals and other nutrients due to poorer absorption due to aging.

• Soil depletion — Mineral deficiencies are even further exacerbated by soil depletion. Remember above how I said kale pulls its minerals from the soil? Well, when soil is exploited instead of enhanced, plants may have fewer minerals to absorb, meaning fewer minerals in your kale.

Studies have shown that our soil is less rich than it used to be. For example, an analysis from the 1990s showed that between 1975 and 1997, the average calcium levels in 12 fresh vegetables dropped by 27% and iron levels by 37%. This will only worsen as we continue through the 21st century.

(For a powerful and moving film about soil, regeneration, and hope, watch The Need To GROW, linked here.)

When you consider all these factors, it’s no wonder that so many people are not meeting their daily mineral requirements.

Thankfully, we know which foods are high in minerals (even if they’re not as high as they used to be).

The Top 8 Essential Minerals

Now that you know the importance of nutritional minerals and why many people may struggle to get enough of many of them, let’s take a look at some of the most common essential minerals, their function within the body, and how you can ensure you’re getting enough.

1. Calcium

What is it?

The most plentiful essential mineral in your body, calcium, is often associated with bone health, but it does far more than just support strong bones.

What does it do for you?

Calcium is crucial for your bones and teeth, with approximately 99% stored there. The rest is important for cell signaling, muscle contraction and relaxation, and nerve function. Plus, it helps support blood clotting and cardiovascular health. What’s more, calcium plays a large role in maintaining healthy blood pressure.

How much do you need?

In the US, the RDA of calcium for adults is between 1,000 and 1,300 mg.

Where can you find it?

Your body tightly controls the amount of free calcium in the bloodstream. If your levels dip below normal, the parathyroid gland springs into action. This gland (located in your neck, near your voice box) activates vitamin D, which pulls calcium from the kidneys and bones.

This process quickly restores healthy calcium levels in the blood, but it can impact your bones by depleting them of calcium. You don’t want the calcium from your bones constantly used without being replaced. So, it’s important to acquire enough dietary calcium to keep bones strong and blood calcium levels normal.

Dairy products are often cited as the go-to dietary source of calcium. However, the data on how helpful they actually are to bone health is mixed. The good news is that calcium can also be found in a range of plant-based foods, including tofu, beans, oranges, broccoli, kale, and fortified non-dairy milk alternatives.

Calcium supplements are also available in the form of calcium carbonate and calcium citrate. If you’re at risk of calcium deficiency, healthcare practitioners generally recommend doses of no more than a maximum of 500 mg at a time.

(For more on calcium, see FRN’s full article here.)

2. Copper

What is it?

Many people are surprised to learn that copper — a common building material — is an essential trace mineral that helps build structures (and more) within the body.

What does it do for you?

Copper helps your body absorb iron from the intestines, which, together, can assist in the production of red blood cells. Copper also plays an important role in making your connective tissues as strong as possible. It helps link two of the most prevalent structural proteins — collagen and elastin. This means it’s crucial for skin health.

Additionally, copper provides energy, assists in cellular respiration, and bolsters the health of the brain, nervous system, and cardiovascular system. It also impacts your immune system and bone health and indirectly acts as an antioxidant. It has an essential role in the superoxide dismutase class of enzymes. They’re some of your body’s most important antioxidant enzymes.

How much do you need?

In the US, the RDA of copper for most adults is 900 mcg (higher for pregnant and breastfeeding women).

Where can you find it?

There is no need to start digging into your walls for good copper — there are plenty of edible places to find the mineral. Some people look to oysters, shellfish, and organ meats for copper, but nuts, seeds, lentils, mushrooms, and whole grains are just a few examples of good plant-based copper sources.

Copper is easily found in food, so deficiency is rare unless there’s an absorption issue. However, some minerals, especially zinc, can occasionally compete with copper for absorption. In general, though, copper supplementation is not recommended for most people because only a tiny amount is needed in the body, and supplementation comes with a risk of toxicity.

(For more on copper, see FRN’s full article here.)

3. Iron

What is it?

Iron is a perfect example of how microminerals are no less important than macrominerals. Because even though you need less of it than other minerals, iron is a crucial mineral that makes up important proteins in blood and muscles.

What does it do for you?

Iron helps your body function in many ways. Your blood’s ability to carry oxygen is built on iron. It’s a major part of hemoglobin, with roughly 70% of your body’s iron found in these red blood cells and in muscle cells called myoglobin. And it supports energy production and immune function and assists in building amino acids and DNA.

Iron is also linked to energy production, DNA formation, and the creation of certain hormones.

How much do you need?

In the US, the RDA of iron for adults is between 8 and 27 mg.

Where can you find it?

Dietary iron is found in two forms: heme and nonheme. Most nonheme iron comes from plants, and heme iron comes from meat, though meat does contain nonheme as well. Your body will use both types of iron; however, heme iron is more rapidly absorbed.

This can be both good and bad — because your body can modulate absorption rates of nonheme iron, absorbing more if you need more and less if you need less. But heme iron will “force its way in,” whether you need it or not. And that can be a problem since too much iron can lead to many health problems. For example:

• Many experts believe that heme iron increases the risk of developing plaque buildup in your arteries.
• One study suggested that for every 1 mg of heme iron consumed per day, a person’s risk for coronary heart disease increased by 27%.
• Another prospective study found that intake of heme iron was associated with an increased risk of stroke among men.
• Overeating heme iron appears to increase the risk for type 2 diabetes, as well.

Some of the top nonheme sources of iron include beans, nuts, leafy greens, and whole grains.

Because of the possibility of iron overload, iron supplementation isn’t generally recommended unless you have higher needs due to pregnancy, menstruation, or absorption issues. Ferrous sulfate is the most common iron supplement, with 45 mg considered the daily upper limit.

(For more on iron, see FRN’s full article here.)

4. Magnesium

What is it?

Magnesium is a crucial macromineral that plays a role in over 600 enzyme systems in your body.

What does it do for you?

One of magnesium’s main roles is in energy production. The cellular process that turns your diet into useful energy requires several magnesium-dependent reactions. The biggest one is the protein that makes adenosine triphosphate, or ATP (the usable form of cellular energy) in your cells. This energy molecule exists largely as Mg-ATP, a magnesium complex.

However, 60% of your magnesium is stored in your bones. So, it’s no surprise that this essential mineral helps maintain bone density. Healthy amounts of magnesium also promote normal calcium serum levels and reinforce the positive effects of vitamin D. Magnesium can enhance the action of parathyroid hormone, which regulates calcium and vitamin D levels in the blood. These two nutrients (calcium and vitamin D) help sustain bone strength.

How much do you need?

In the US, the RDA of magnesium for adults is between 310 and 420 mg.

Where can you find it?

Magnesium is an essential component of chlorophyll, the green pigment in plants. So, for magnesium, you should turn to green leafy vegetables. You can also find it in whole grains, nuts, and legumes. Water can be a source of magnesium as well, but it’s highly variable. Mineral water contains magnesium salts, which can help your body meet its daily requirements.

There are many types of magnesium supplements, although magnesium citrate and magnesium gluconate are some of the more common ones. Although the need for magnesium supplementation varies, subclinical magnesium deficiency is potentially more common than is widely recognized. The recommended upper limit of magnesium supplements is 350 mg.

(For more on magnesium, see FRN’s full article here.)

5. Potassium

What is it?

Found within all cells of the body, potassium is a macromineral and electrolyte that impacts several areas of health.

What does it do for you?

All of your cells require potassium for proper function. And as a conductor of electricity, it plays a role in the heart’s electrical activity. Electrical impulses regulate your heartbeat, and potassium helps maintain a normal heartbeat.

Your body also needs potassium to build proteins and muscles. It’s required for growth throughout your body and helps regulate the use of carbohydrates.

Research also indicates that potassium can reduce blood pressure, protect the heart, and help maintain stronger bones.

How much do you need?

In the US, the RDA of potassium for adults is between 2,500 and 3,400 mg.

Where can you find it?

You’ll find potassium in many whole plant foods, including bananas, beet greens, potatoes, spinach, avocado, lima beans, tomatoes, and squash. You can also find potassium chloride in some dietary supplements, such as multivitamins, although amounts are usually under 100 mg.

(For more on potassium, see FRN’s full article here.)

6. Selenium

What is it?

Selenium is a trace mineral that increases antioxidant activity in the body, helping to shield your cells from free-radical damage.

What does it do for you?

Selenium is a building block of glutathione, a powerful antioxidant made in the body. Selenium has been shown to protect the heart and brain and regulate the immune response. Your body also needs proteins that contain selenium to produce DNA. It’s also crucial for thyroid function and reproduction.

How much do you need?

In the US, the RDA of selenium for adults is between 55 and 70 mcg.

Where can you find it?

Brazil nuts are the highest source of selenium, though most grains and seeds deliver selenium, too. It’s also present in seafood, liver, and other meats.

Supplementation probably isn’t necessary because only a small amount of selenium is necessary, and you can get all you need from as little as one Brazil nut per day. But if you do take a supplement, the upper limit is around 400 mcg.

(For more on selenium, see FRN’s full article here.)

7. Sodium

What is it?

Sodium is a macromineral electrolyte that supports a balance of fluids in your body. Most of us get too much of it — and in excess, it can be a driver of cardiovascular disease, stroke, and many other health problems. But having enough of it is important, too. When consumed in recommended amounts, it’s important for normal functioning throughout the body.

What does it do for you?

Sodium supports healthy muscle and nerve function. But its main role is helping your body balance fluids. You’ve probably experienced this balancing act firsthand. If you have too much salt (which contains sodium), you retain water and get thirsty. That’s your body trying to keep a good ratio of sodium to water.

While salt is necessary for proper health, high levels can harm the heart and cause stomach issues. Low levels can lead to dehydration and cause hyponatremia, where sodium blood levels become dangerously low, impairing cognitive function. As such, it’s important to find the right balance.

How much do you need?

In the US, the RDA of sodium for adults is between 1,500 and 2,300 mg.

Where can you find it?

Table salt is a primary source of sodium. However, the biggest source in the modern diet is ultra-processed foods, which deliver way too much sodium for most people’s optimal health.

Sodium is found naturally in most foods, including fruits and vegetables. Celery, beets, and artichokes are all healthy sources of sodium. Fermented foods are another high-sodium source.

Sodium is used in electrolyte supplements and sports drinks. However, since most people already get too much, supplementation isn’t usually necessary except for illness, physical activity, or conditions like postural orthostatic tachycardia syndrome (POTS).

(For more on sodium, see FRN’s full article here.)

8. Zinc

What is it?

Zinc is a cofactor mineral for more than 300 enzymes needed for cell function in kidneys, muscles, skin, and bones.

What does it do for you?

Despite being a micromineral, zinc is busy, with many important functions throughout the body. Zinc supports immune function and is heavily involved in creating genetic material, including DNA. It also serves as a necessary structural component of DNA-binding proteins that affect gene expression. Many proteins that bind to DNA contain zinc.

Zinc supports healthy eyes as well. It’s part of an enzyme that converts retinol to retinal (two forms of vitamin A), which is important for eye health. Research has linked adequate zinc intake to healthier eyes as people age.

Healthy zinc levels may also reduce infections, support brain health, promote a healthy inflammatory response, and boost sexual health in men.

How much do you need?

In the US, the RDA of zinc for adults is between 8 and 13 mg.

Where can you find it?

Some people look to animal products (especially oysters) for zinc, but whole grains, legumes, nuts, and seeds can also be good food sources of zinc.

Zinc is one of the few minerals plant-based eaters may have a harder time absorbing in sufficient quantities from food alone. In general, an estimated 17% of people are low in zinc, but it may be as high as 30% in vegans.

Zinc gluconate, zinc picolinate, or zinc citrate are recommended types of zinc, with the daily upper limit set at 40 mg for adults.

(For more on zinc, see FRN’s full article here.)

Practical Tips for Getting the Minerals You Need

By now, I hope you understand the importance of minerals and the ways — both big and small — that they impact your health. So, how should you ensure your levels aren’t too low?

Here are some tips:

• Diversify your diet — Seek out a wide range of foods to increase your chances of consuming a wider range of minerals. Eating a well-balanced and diverse diet that’s rich in vegetables and that’s based around whole foods rather than processed foods can help ensure you’re getting the nutrition you need.

• Supplement if necessary — Supplementation may be a good option in some cases to ensure that daily requirements are met.Before starting a mineral supplement, it’s a good idea to have your levels tested by taking a blood test. As with anything, you can have too much of a good thing when it comes to these nutrients. Testing for a deficiency allows your healthcare team to monitor your levels and suggest supplementation amounts if or as appropriate.

  Be sure only to take high-quality supplements that your body can absorb. To ensure high quality, look for supplements that undergo third-party testing. This means they send their product to an outside lab to ensure that what’s listed on the ingredient label is in the product and that there aren’t any fillers or unwanted compounds in the product, like heavy metals.

• Learn how minerals are absorbed — Vitamin D helps boost calcium absorption; vitamin C helps pull iron into your bloodstream; and vitamin D and magnesium help absorb each other. But taking nutrients together isn’t always best. For example, calcium and iron can compete for absorption when taken simultaneously, lowering each mineral’s efficacy and overall bioavailability. If you’re focusing on increasing levels of a certain mineral, be sure to also check how it may compete with or be complementary to other nutrients.

• Soaking and sprouting — Many foods like legumes, nuts, seeds, and grains can all be soaked and sprouted to increase nutrient bioavailability, especially of minerals like zinc and iron. For more on sprouting, see FRN’s article here.

Recipes to Help You Get Essential Minerals

Ensuring you get enough essential minerals in your diet is key to maintaining overall health and vitality. Minerals like iron, calcium, magnesium, and zinc play crucial roles in everything from bone strength to immune function. Fortunately, creating delicious meals packed with these nutrients is easy with the right ingredients. The following recipes are not only full of flavor but also rich in the essential minerals your body needs. Whether you’re looking to boost your intake or just consume more whole foods, these dishes are a perfect place to start.

1. Creamy Mushroom Soup With Chickpeas and Kale

Creamy Mushroom Soup With Chickpeas and Kale is not only a comforting and flavorful dish but also a powerhouse of essential nutrients. Mushrooms are known for their selenium, copper, and B vitamins, while kale is packed with calcium, iron, and vitamins A, C, and K. Chickpeas boost the protein content and provide a good dose of folate, magnesium, and potassium. With the addition of cashew cream, you’ll get healthy fats and zinc, and the miso and nutritional yeast contribute to a savory depth of flavor while supplying additional B vitamins and probiotics. Together, these ingredients create a nutrient-dense soup that supports bone, heart, and brain health.

2. Tofu and Broccoli Stir-Fry

This Tofu and Broccoli Stir-Fry is surprisingly simple to make despite the seemingly long list of steps. The key is to treat each component — crispy tofu, savory sauce, and vibrant veggies — as its own little masterpiece. Tofu, the protein-packed star of the show, also brings a hefty dose of calcium, iron, and magnesium to the table, helping to keep your bones strong and your muscles (heart included!) fueled. Meanwhile, broccoli and red bell peppers add a burst of color and nutrition, delivering vitamin C, vitamin K, and folate, along with antioxidants that support your immune system. The garlic and ginger in this stir-fry not only elevate the dish with their bold flavors but also bring additional anti-inflammatory benefits and essential nutrients. When all these elements come together over a bed of fiber-rich brown rice, you have a stir-fry that’s as exciting to eat as it is good for you.

3. Nutty and Chocolatey Teff Cookies

Nutty and Chocolatey Teff Cookies are a delicious combination of peanut butter and chocolate with a satisfying crunch from hazelnuts. They’re also a nutrient-packed treat, bringing a healthy dose of vitamin E, magnesium, and healthy fats from the hazelnuts, along with fiber, potassium, and antioxidants from naturally sweet dates. The featured ingredient, teff, is an ancient whole grain rich in protein, iron, and calcium, making it a fantastic alternative to refined flours. Adding peanut butter and chocolate chips will give you a touch of indulgence while delivering a small amount of iron and magnesium. Together, these ingredients make for a crave-worthy and nourishing baked good.

Thank You for Reading!

So, there you have it. Good health isn’t just about taking your vitamins but your minerals, too! These essential nutrients play a wide range of roles, from maintaining strong bones and teeth to supporting muscle function, nerve transmission, and even the production of hormones. Many of these nutrients carry out intricate tasks within your body that you may not even know about. But whether you realize it or not, they’re working hard to help you be healthy. Ensuring a balanced intake of minerals through a healthy and varied diet can help prevent deficiencies and keep your body operating at its best.

Tell us in the comments:

• Have you ever had a mineral deficiency? What minerals are you particularly concerned about?

Featured Image: iStock.com/RodicaCiorba

Read Next:

• 5 Key Supplements for Vegans and Vegetarians to Thrive on A Plant-Based Diet

The post 8 Essential Minerals — What They Are, Why You Need Them, and How To Get Them appeared first on Food Revolution Network.

While tofu has been a staple in many Asian cuisines for millennia, it’s recently made a name for itself among plant-based eaters in other cultures. Now, there are dozens of different types of tofu, from firm to silken to smoked to shredded to baked. And each one has qualities that make it suitable for different uses.

Despite its simplicity, tofu can be a bit of a mystery to those who haven’t cooked with it before. (“Is it Jell-O? Is it a sponge?”) How do you determine which one to use and how to use it?

In this guide, I’m going to demystify tofu for you. I’ll show you the different types and the best ways to store it, and I’ll end with simple and tasty tofu recipes to try at home.

What Is Tofu?

Tofu is the Japanese name for soybean curds, borrowed from the Chinese words for curdled beans. It’s got a smooth texture, kind of like cheese, but unless it’s fermented or marinated, tofu doesn’t have much taste on its own.

Tofu is made by coagulating soy milk with salt and pressing the resulting curds into solid blocks of varying densities. The more water pressed out, the harder the tofu.

Tofu originated in China at least 2,000 years ago, and its use quickly spread across many Asian regions and cuisines.

Tofu and other whole soy foods have nutritional and health benefits, a fact often obscured by misinformation generated by the meat and dairy industries.

To learn more about soy nutrition, health benefits, and myths, check out our comprehensive article: ​​Soy Facts: Is Soy Healthy or Harmful?

Types of Tofu

While there are many different flavors and styles of tofu, six basic types are distinguished by how hard they are “pressed” (if at all) from curds into blocks.

The types of tofu include:

• Silken tofu
• Soft tofu
• Medium-firm tofu
• Firm tofu
• Extra-firm tofu
• Super-firm tofu

Silken tofu is hardly pressed — more like gently shaped into a block. It has a custard-like texture and is very soft. You might have seen small squares of silken tofu in miso soup. Several plant-based desserts also use silken tofu as a base. This is usually the kind of tofu that you’ll see sold in aseptic shelf-stable packaging.

Soft tofu is somewhat pressed, releasing more water. It’s often added to soups and stews.

Medium-firm tofu is harder but still crumblier than firmer types, making it a good scrambled egg substitute.

Firm tofu is pressed harder and can be cut into cubes, strips, cutlets, and other shapes for baking, air-frying, or stir-frying.

Extra-firm tofu is similar to firm tofu but has less water due to more intense pressing. It’s chewier than firm tofu, too, and is the type most commonly used as a meat alternative.

Super-firm tofu uses the least water and the most protein. It’s great for quickly whipping up a meal because it doesn’t require pressing out water to get that desired firm texture when cooking.

Where to Buy Tofu

When the hippie counterculture was in full swing in the 1960s and 70s, you could only find tofu in natural food stores or Asian grocery stores. If you were rocking a plant-based lifestyle back then, you might remember the five-gallon buckets, irregular blocks of tofu, and large metal tongs.

Now, most regular grocery stores and supermarkets carry at least one or two tofu varieties, a testament to the increasing popularity of plant-based foods. It’s also widely available in the grocery sections of big-box stores, like Target and Walmart.

If you’re looking for specialty tofu varieties, Asian grocery stores and markets may still be your best bet. And shelf-stable tofu can be found online or in stores. The most commonly available brand in the US is called Mori-Nu.

Pro tip: Look for certified organic tofu to avoid bioengineered (GMO) soy. In 2020, about 94% of all soybeans planted were genetically modified, so the odds are any non-organic tofu will have come from GMO soybeans. That said, much of the GMO soy is grown for animal agriculture, which is another reason to enjoy organic tofu in place of meat.

How to Store Tofu

Shelf-stable tofu can go in your cabinet and sit there (it will remain shelf-stable until at least the expiration date on the box, which is often a year or more past the date of manufacture).

For other tofu types, the clock starts ticking even before you open the package. Unopened, tofu can last for about a month or two in the refrigerator. But to be safe, go by the “use by” or “best by” date on the packaging.

Once you open the package, you can store the tofu in an airtight container. Just pour enough water to fully submerge it and change the water daily. Uncooked tofu can be stored for up to 5 days, provided you change the water daily.

After cooking, tofu leftovers can last for 3–5 days in the refrigerator.

To extend the life of your tofu, you can freeze it in its original container (which means it might be embedded in a block of ice) or an airtight container.

Freezing alters the texture of tofu, which behaves differently after defrosting than when unfrozen. It tends to be chewier and more sponge-like, which I realize doesn’t sound like a good thing. But there are recipes where post-frozen tofu works better as a meat alternative — for example, dishes originally made with minced beef or pulled chicken.

How to Cook and Use Tofu

Tofu’s versatility extends to the many ways you can cook it. A classic way is to stir-fry chunks in a pan, using water or broth instead of oil. You can brown the tofu individually and set it aside, or toss it back into the pan or wok later after you’ve stir-fried some veggies first.

Tofu can be baked in the oven at 400 ℉ (200 ℃) for 15 minutes for a chewier texture. For a crispier texture, bake it for 25–35 minutes, depending on how hot your oven runs. Toss it halfway through to ensure even baking.

Depending on the type of tofu and the amount of marinade you use, using an air fryer at the same temperature for 15 minutes can also provide a crispy outer coating.

You can also grill tofu (only extra-firm varieties reliably stay on the skewer, I’ve found), flipping it after a few minutes to cook both sides evenly.

Boiling tofu is a good way to achieve a meatier texture. For double meatiness, boil previously frozen tofu.

Tofu can be featured in a host of lovely plant-based dishes.

• You can add cooked tofu to stir-fries and grain bowls.
• It can also add body and absorb flavor from a variety of curries and Asian dishes.
• Tofu can also add chewiness and meatiness to vegan skewers and kebabs.
• You can prepare tofu as a meat or cheese alternative, blend soft tofu into smoothies, and use it as a base for sauces.
• Medium-firm tofu can even convincingly mimic eggs in breakfast scrambles, casseroles, and quiches.
• Sliced and cooked firm tofu can enliven wraps, burritos, and sandwiches.

Tofu Recipes

Now that you understand the different tofu types and how to cook them, get ready to embark on a delicious tofu adventure with these seven scrumptious plant-based recipes. Whether you’re using silken, soft, firm, or super-firm tofu, each recipe showcases tofu’s versatility and ability to transform into delightful dishes. From creamy desserts to hearty mains to crunchy salad toppers, these recipes will inspire you to get creative in the kitchen.

1. Tofu Scramble Breakfast Wrap

Enjoy tofu with an eggy bite in this delicious Tofu Scramble Breakfast Wrap. Not only is it a protein-packed way to start the day, but tofu also wonderfully mimics eggs’ soft, pillowy texture, making it an ideal plant-based transition food. Topped with creamy avocado and savory salsa, these wraps are a 10 out of 10!

2. Kale Caesar With Tofu Croutons

Tofu transforms into a crunchy, crave-worthy salad topper in this scrumptious Kale Caesar Salad With Tofu Croutons. The tangy Caesar dressing, nutty walnut parmesan, crispy tofu croutons, and vibrant dark green kale are brimming with nutrients and packed with plant-powered flavor. This might just become your new favorite way to enjoy tofu!

3. Chive Sour Cream

Keeping a good condiment on hand can make good food even better. This creamy Chive Sour Cream is extra special because it’s made with silken tofu instead of dairy. Silken tofu provides a smooth, rich texture and a neutral flavor that blends easily, making it an ideal base for this recipe and many others. Use this versatile tofu sour cream to top veggie burgers, dollop on tacos, or use as a dip for veggies. Enjoy a delicious, healthier alternative that fits seamlessly into a whole-food, plant-based diet.

4. Sweet and Smoky Tofu, Vegetable, and Pineapple Skewers

These tofu skewers boast a balance of savory and sweet flavors with lots of plant power. With its satisfying texture, the protein-packed tofu pairs perfectly with earthy portobello mushrooms, sweet red bell peppers, and tangy pineapple. A tahini and lime marinade brings all these ingredients to life. Perfect for any gathering or a nutritious family meal, the skewers offer a burst of flavor in every bite. Enjoy a culinary delight that’s both easy to prepare and irresistibly delicious.

5. Tofu Saag Paneer

Cheese is often one of the hardest foods to give up when transitioning to plant-based eating. You can make your own nut or seed cheese at home — and supermarkets have some great almond- and cashew-based cheese options. But what about tofu? In its firm or extra-firm form, it makes a pretty fantastic paneer cheese! If you thought you’d had your last Saag Paneer or have yet to try it because it’s typically made from dairy, try this flavorsome tofu-ized version.

6. Mediterranean Tortilla Pizza With Tofu Ricotta

Tofu Ricotta steals the show in this delectable and oh-so-cheesy plant-based Mediterranean Tortilla Pizza! Used generously as a topping, this pizza is loaded with tofu ricotta and colorful and savory veggies like juicy cherry tomatoes and briny green olives. It’s a delightful way to reinvent tofu, offering a savory and crispy bite bursting with Mediterranean flavors. Perfect for a quick and delicious meal, this pizza is sure to impress and satisfy!

7. Chocolate Cream Dream Pie

While you may think of tofu as a crispy meat or egg substitute in dishes like stir-fries and scrambles, it can also be used to make the creamiest and dreamiest plant-based desserts. It’s such a versatile food! In this delectable dessert, tofu is the base of the heavenly creaminess in this pie that will make you come back for seconds. Enjoy it with or without the coconut cream — it’s a delectable treat either way!

Get Cooking With Tofu

Tofu is a versatile, nutritious, and delicious addition to any diet, whether you’re familiar with it culturally, are a seasoned plant-based cook, or are just starting your tofu journey.

With the information in this article, you should be able to confidently incorporate tofu into your meals, experimenting with flavors and techniques to create dishes that suit your tastes.

Enjoy these tofu meal ideas and recipes in good health!

Tell us in the comments:

• Are you a tofu fan? If so, how do you like to eat it?

Featured Image: iStock.com/from_my_point_of_view

Read Next:

The post The Ultimate Guide to Tofu: Types, Cooking Methods, and Delicious Recipes appeared first on Food Revolution Network.

You’ve probably heard about all the hidden chemicals and health risks surrounding so many personal care products on the market. The presence of toxic skin care ingredients in many popular brands raises concerns about their long-term health effects. But what exactly are they, and will you ever be able to put lotion or eye cream on again in peace — without wondering if you’re poisoning your body?

Thankfully, the answer is yes!

The key to healthy beauty care is to understand what’s really underneath the lid. With the right knowledge, you can confidently choose safe, effective skin care and beauty products. Understanding what harmful chemicals to avoid empowers you to make informed decisions and protect your skin.

Once you know what to look for, you can join a rapidly growing group of empowered consumers who vote with their dollars for nontoxic products.

To help you in this mission to makeover your beauty routine, we’ve put together a list of 10 toxic ingredients you should avoid in skin care and other personal care items. By steering clear of these nasties, you can rest assured that whatever you put on your skin isn’t harming it.

1. Parabens

Parabens are unquestionably the most commonly used preservatives in the cosmetics industry. They’re in just about any cream you might use, preventing mold, fungus, and parasites from sprouting and growing in your products. The problem is they’re absorbed through the skin and have often been found in breast cancer tumors!

Because of this, there is a growing concern that excessive use of parabens may give rise to breast cancer in women and testicular cancer in men. Although there haven’t been any conclusive studies proving this, it’s enough to make anyone concerned.

As a result, some countries have banned parabens or limited their concentrations in cosmetics due to a lack of definitive safety in humans.

And even big corporations like Target and Whole Foods are limiting the sale of products containing parabens. In 2023, Target unveiled the Target Clean program, with over 4,000 products available that are free from harmful chemicals like parabens.

Parabens can appear in different forms, so here’s what you’ll want to look out for:

• benzylparaben
• butylparaben
• propylparaben
• methylparaben
• ethylparaben
• isobutylparaben

2. Phthalates

This hard-to-pronounce class of substances is found in just about everything, from food packaging to beauty products to auto parts. As a result, they’re also found in just about every person, too.

A study by the US Centers for Disease Control found traces of phthalates in every single person they analyzed. This is problematic because phthalates — which are used in cosmetics and many plastic objects — are endocrine disruptors. They can affect hormone levels and may contribute to reproductive defects, insulin resistance, and developmental problems in children.

Here’s the tricky part: phthalates are usually not listed on the labels of your favored products, so you have to do some sleuthing to determine their presence.

Look for ingredients like this on the label: diethyl phthalate (DEP), di-n-butyl phthalate, di(2-ethylhexyl) phthalate (DEHP), and butylbenzyl phthalate (BBzP). They’re also often found in anything that lists “fragrance” or “flavor” as an ingredient.

Stick to unscented and unflavored products (like lip glosses) or scented with essential oils instead.

3. Benzoyl Peroxide

Over the last few decades, the popularity of pimple-zapping products has skyrocketed. One of the most frequently used active ingredients is benzoyl peroxide — but you should be wary about using it. That’s because it’s been linked with the promotion of tumor growth in animal studies (FRN’s view on the use of animals in medical research is here). Horrifying, don’t you think?

Beyond that, benzoyl peroxide produces toxic effects in the body simply through inhalation and is a known skin, eye, and respiratory irritant. As if that isn’t bad enough, it’s highly toxic if you swallow it. Awful!

4. Triclosan

Technically, triclosan is a pesticide — at least according to the Environmental Protection Agency — and is a popular ingredient in just about any personal care product claiming antibacterial properties. It works very well at killing bacteria, and that’s the problem: not all bacteria are bad for you.

Furthermore, some experts speculate that widespread use of this chemical could give rise to “superbugs” — harmful bacteria resistant to other antimicrobials and antibiotics.

But that’s not all; triclosan has also been shown to be an endocrine disruptor, affecting reproductive as well as thyroid hormones. Children are particularly vulnerable, as endocrine-disrupting chemicals can impact puberty and fertility, among other things.

Unsurprisingly, it’s also pretty terrible for the environment. One study on triclosan’s effects deemed it a “major environmental and public health hazard” due to its accumulation in sewage systems.

Stay far away from this one, and wash your hands with water and natural hand soap instead.

5. Hydroquinone

Hydroquinone almost sounds too good to be true as a skin lightener that reduces dark spots and hyperpigmentation. And in a way, it is.

You see, hydroquinone reduces the melanin in your skin to get rid of those unsightly marks, but in doing so, it hurts your skin in many ways.

First, it permanently alters your skin’s pigment while weakening keratin and collagen — the very building blocks that are key to keeping your skin firm and youthful!

To make matters worse, some people get unsightly blotches after using hydroquinone, and far more get contact dermatitis or have swelling and allergic reactions after regular use. Considering how easily it irritates your skin, it’s a wonder it’s used at all in skin care.

Perhaps most important is that the Canadian government declared hydroquinone toxic, and there is some suspicion that it could be a carcinogen based on animal studies. The beauty results aren’t worth its potentially toxic effects.

6. Resorcinol

Why is it that resorcinol — a popular ingredient in bleach — has workplace exposure limits but is used freely in many hair color products?

Resorcinol is a known skin and airway irritant that has been shown in animal studies to disrupt healthy thyroid function. In fact, its impact on human health has been so concerning that both the Endocrine Society and European Chemical Society deemed it of high concern and that there may not be a safe level of resorcinol exposure.

Despite these risks, it’s widely used in hair dyes because it helps create long-lasting color. However, it’s also a leading cause of contact dermatitis, with reactions like redness, itching, and swelling. You don’t want this in your hair or anywhere else!

If you’re concerned for your health, avoid these ingredients in hair dyes, shampoos, and sunscreens. Seeking resorcinol-free hair dyes or more natural alternatives may be a safer option.

7. Petroleum

Petroleum is a sneaky ingredient that pops up in so many cosmetics products; it’s ridiculous. And in case you’re wondering, yes, it’s the same substance from which your motor oil is made.

Unfortunately, that means many beauty companies are linked to Big Oil, using ingredients that are contributing to climate change.

Petroleum derivatives hide behind many names that you should familiarize yourself with, such as:

• Petrolatum
• Xylene
• Toluene
• Mineral oil
• Liquid paraffin
• Paraffin oil or paraffin wax

There’s a lot of information out there touting the safety of petroleum by-products, so you might be wondering why you should avoid it. It’s because it contains 1,4-Dioxane, which has been listed by the World Health Organization and the Environmental Protection Agency as a probable carcinogen. Cancer from your moisturizer? No, thank you!

8. Methylisothiazolinone

Just the name alone is intimidating. Methylisothiazolinone (thankfully known as MIT for short) is an increasingly common antibacterial preservative in everything from baby shampoo to moisturizer. Unfortunately, studies have shown that it contains neurotoxic properties that should be of great concern to all consumers.

In studies with rats, a mere 10 minutes of exposure to MIT was enough to damage brain cells. Further studies concluded that low concentrations of MIT during neural development increased the risk of seizures and visual abnormalities. Furthermore, the Environmental Working Group has classified it as a skin sensitizer and irritant.

Skin care companies often argue that MIT is used in very small concentrations, usually in products meant to be rinsed off, thus reducing exposure to the chemical. But considering the seriousness of its side effects, it’s probably best to limit your exposure to it completely, wouldn’t you agree?

9. Oxybenzone

Oxybenzone is an active ingredient in quite a few sunscreen products, including many popular and well-known brands. However, chemical sunscreens like oxybenzone accumulate in fatty tissues and can cause cellular damage. Unfortunately, this chemical has also been linked to skin irritation and allergies, hormone disruption, and low birth weights in baby girls.

Oxybenzone can penetrate the skin and enter the bloodstream, leading to systemic exposure.  A study conducted by the US Centers for Disease Control found that oxybenzone is present in the urine of 97% of Americans. That begs the question of just how much of it we have been exposed to and whether it is affecting us in ways that we don’t quite understand yet.

With figures like these, chances are it’s already in your system, so you want to limit your future exposure to it as much as possible. Luckily, many sunscreens on the market now are free from oxybenzone and similar chemicals. That’s good news for coral reefs, too, since oxybenzone can bleach coral and damage other marine life.

10. Artificial Dyes and Synthetic Colors

Whether you don an impactful red lipstick, a classic pink rouge, or a rebellious nail polish color, if your favorite cosmetics are conventional, chances are they are just as dangerous as they are fabulous.

Many beauty and skincare products are made with synthetic colors derived from coal tar. Yes, you read that right!

Though pretty, studies have shown that these harsh artificial colors are carcinogenic and likely to cause skin sensitivity and irritation due to the heavy metals they deposit on the skin when used.

Thankfully, it’s pretty simple to determine if the color in your favorite lipstick is made with safe, natural dyes: just check the ingredients. If you see anything beginning with FD&C or D&C, throw it away or put it back on the shelf.

The next time you go shopping, you’ll be an informed consumer, ready to make smart choices for your skin and beauty care. By reading labels and avoiding products with the ingredients mentioned in this article, you can confidently choose safer options that align with your health priorities. You’ll be surprised at the variety of better alternatives available to you!

Tell us in the comments:

• After reading this article, will you seek out safer skin care products?

Featured Image: iStock.com/Vaselena

Read Next:

• Clean Skincare: Nature’s Top 10 Most Effective Anti-Aging & Longevity Ingredients to Use on Your Skin

The post Top 10 Toxic Skin Care Ingredients (to Avoid Putting on Your Skin at All Costs) appeared first on Food Revolution Network.

Ever since I can remember, I’ve had a love affair with desserts.

When I was 7 years old, I received the best Hannukah present ever: an Easy-Bake Oven. It was a toy created for kids who loved to bake. But I had no idea this would be the start of my career.

All I had to do was open the little packets of cake mix that came with the oven, add water, put the mix in the oven, and turn on that magical machine. Thanks to the two 100-watt light bulbs inside the oven, I was mesmerized watching the cake rise.

My brothers had chemistry sets, but for me, baking was the only chemistry I needed. That was over 50 years ago, and I haven’t stopped baking since.

Obsessed With Sugar and Baking

The only thing I loved more than making desserts was eating desserts. I had a sweet tooth before I even had teeth.

Growing up, my breakfasts were Cocoa Puffs with chocolate milk, which was like starting my day with dessert.

I also loved when my mom would bake her famous chocolate fudge cake. I remember I’d always eat the cake first and save my favorite part, the frosting, for last.

And I still recall the excitement I’d feel when the Good Humor Ice Cream truck would come by, and I’d get to pick my favorite ice cream bars. Yes, bars — plural. My favorite was the chocolate éclair.

As a child, instead of reading Dick and Jane books, I devoured cookbooks, especially my favorite, Betty Crocker’s Cookbook for Boys and Girls. My favorite recipe to make was the Ting-A-Lings, which were made from only two ingredients: semi-sweet chocolate chips and Wheaties Cereal. All you had to do was melt the chips, stir in the Wheaties, scoop them out in clusters, and freeze them on wax paper. That was the first recipe I ever made, and it became my Breakfast of Champions.

By the age of 10, I had read all 27 volumes of the Time-Life cookbook anthology Foods of the World. And at the age of 11, I gave my first formal dinner party, using recipes from those books. My dessert for the dinner party was a Soufflé Au Chocolat. I was well on my way to culinary greatness!

Dessert is supposed to be the last course, but it always came first in my life. In fact, even as late as 2011, when my first book, Unprocessed, was published, I put the dessert recipes first, under the philosophy that “life is uncertain, eat dessert first.” I really used to think that way not so very long ago.

My Weight Loss Journey

I decided to follow up Unprocessed with a dessert cookbook that included recipes sweetened with fruit, the whole fruit, and nothing but the fruit. I became well-known for many of these recipes during my five-year stint as the Executive Vegan Pastry Chef at Santé restaurant in Los Angeles, where I began to develop a celebrity clientele.

And then something miraculous happened. After being overweight or obese for the first 50 years of my life, I lost 50 pounds. I have now kept it off for over 10 years. And to do that, I had to stop eating all the rich, decadent desserts I had become known for.

I always had a love-hate relationship with sugar and flour, which I document in my best-selling book, The Secrets to Ultimate Weight Loss. It wasn’t until 2012 that I learned that for some people (like me), refined carbohydrates such as sugar and flour can be addictive. And that other foods, often touted as having health benefits, such as nuts and chocolate, can also be problematic.

There are some people who just can’t moderate the use of high-fat, high-calorie, hyper-palatable “pleasure trap” foods, and, apparently, I am one of them.

Attempting to lose weight while being a pastry chef was like striving to get sober while working as a bartender. Even for those who don’t struggle with a food addiction, most traditional desserts have a high caloric density and, therefore, can make it difficult to attain and maintain an ideal weight. For many people (me included), they may be trigger foods that activate cravings for sweet and fatty food, making it difficult to stop eating after the first bite.

Once I lost the 50 pounds, my primary focus became helping others lose weight and manage their food addictions. I almost completely stopped creating dessert recipes since focusing on desserts was not an ideal way for me to maintain my weight loss. I set aside the idea of creating a dessert cookbook — at least for a while.

Creating a Healthy Dessert Cookbook

Still, over the years, many of my fans have requested a cookbook with all of my dessert recipes readily available in one place. That’s what my new cookbook, Sweet Indulgence, is: the ultimate collection of all my dessert recipes.

Many of the healthy and delicious recipes are brand new and previously unpublished. While others can be found in my earlier books, many of those have been updated and improved. Each recipe is now brought to life by the exquisite photography of Hannah Kaminsky. Knowing that most people would not completely desert dessert, I wanted to create treats that were as healthful as possible — and made from whole plant foods.

Some of the desserts in this cookbook mimic rich desserts that you’ll find in conventional restaurants, bakeries, and grocery stores. But my rich desserts are far better for you because they’re made with unprocessed ingredients and sweetened with fruit only.

Other desserts in this cookbook are not as rich; they are low-fat, healthy treats.

In my experience, there’s a big difference between traditional desserts made from sugar, flour, and oil and the desserts you’ll find in Sweet Indulgence.

When I used to eat chocolate cake, I couldn’t stop myself. I could practically eat the whole cake in one sitting! But when I enjoy a dessert made from whole foods, like my Jam Bars, I have no problem stopping after just one serving.

There’s something about eating healthy, whole foods containing actual fiber and nutrients that can help you limit yourself to a reasonably sized portion. I hope you will agree that this is the ultimate healthy dessert collection.

Resetting Your Tastebuds

Just to be clear, if you’re used to eating Krispy Kreme donuts or other unhealthy treats laden with sugar, fat, and salt, the “subtly sweet” treats in this cookbook may not seem sweet to you at all. For those who may be addicted to sugar and accustomed to consuming, as the average American does, 17 teaspoons of added sugar per day — more than 60 pounds of added sugar per year — it will take some neuroadaptation to learn to appreciate a moderate and healthier degree of sweetness.

If you are currently consuming sugar at the rate of the average American, you will find that only a week or two of reduced sugar consumption, or complete abstinence from sugar, will enable you to reset your taste buds in this health-promoting way. And then you may find a Snickers bar to be sickly sweet.

When I used to indulge in traditional desserts, even vegan desserts made of sugar and flour, I found it exceedingly difficult to stop eating them. But after I learned to make desserts from dates and other whole foods like nuts instead of flour, I was amazed that I felt completely satisfied with even a small serving. While these foods did not help me lose weight, they did help me overcome my addiction to sugar and flour.

Treating Treats as Treats

If you are struggling to lose weight and/or struggling with an addiction to sweets, perhaps it would be a good idea for you to read The Secrets to Ultimate Weight Loss before you consider making any of the recipes in my new cookbook.

That said, if you are going to succumb to a rich dessert, I still believe it’s healthier to enjoy any of the recipes in Sweet Indulgence rather than one made from sugar, flour, oil, and animal products. If, on the other hand, you are the kind of person who can, in the words of Michael Pollan, “treat treats as treats,” these recipes can help you satisfy your sweet tooth while nourishing, instead of harming, your body.

All of the over 150 recipes in Sweet Indulgence are not only gluten-free and vegan but also free of oil and salt. The majority of them are also low in fat. Many are suitable for someone following the dietary guidelines of Dr. John McDougall or Dr. Caldwell B. Esselstyn, Jr, too.

Enjoy Low-Fat Desserts?

I know that the question on many people’s minds is: Does Chef AJ still indulge in the desserts in this book? So here’s the answer: it depends.

The desserts made with chocolate I haven’t eaten since 2010, when I found out that chocolate was the cause of my debilitating migraines. Because I am allergic to soy, sadly, I’m also unable to eat the recipes with tofu. However, any of the low-fat desserts, which are the majority of the recipes in this cookbook, are not a problem for me.

Although I did not eat any dessert other than pure fruit while I was losing weight, now that I’ve successfully maintained my weight loss for over 10 years, I am able to enjoy all of the lower-fat desserts, even daily if I choose, without overeating.

Some of my favorites are the Apple Pie That Won’t Make You Die, the Rustic Fruit Tart, and the Ultimate Pumpkin Pie. For me, it’s the combination of high-fat foods like chocolate, nuts, seeds, and avocado, in conjunction with dates, that is problematic. (Fat and sugar almost never appear together in nature.)

For many years, I ran the Ultimate Weight Loss Program. When a participant relapsed (we lovingly called it “a snacksident”), it was not usually because they had a slice of turkey on Thanksgiving. The trouble usually began with a rich Thanksgiving dessert made from sugar, flour, and oil that sent them spiraling down the “pleasure trap” they could not easily escape.

If you are going to cave to the crave, I would much rather see you eat a dessert made from real, whole foods with actual nutrients. I also believe these desserts are a much healthier option for your family, who won’t ever suspect the recipes are vegan, gluten-free, and refined sugar-free!

Choosing Nutritious Desserts

In Sweet Indulgence, you will be guided with information about the degree of sweetness and the fat content of each recipe. I have labeled each recipe as either “rich and decadent,” “semi-decadent,” or “low-fat.” Similarly, I let you know the intensity of the sweetness with a graphic featuring strawberries: one strawberry indicates that the recipe is subtly sweet; two strawberries mean it’s nice and sweet; and three strawberries announce that it’s superbly sweet.

When choosing to make healthy eating a priority, no deprivation is required. Just make sure that you also eat your greens!

Love & Kale,

Chef AJ

Recipes from Sweet Indulgence

Below, you’ll find three whole food, plant-based desserts from Chef AJ’s newest cookbook, Sweet Indulgence. Enjoy these classic sweet treats that will delight your taste buds and nourish your body. Dive into the decadent World Famous German Chocolate Cake, learn how simplicity meets luxury in the World’s Healthiest and Easiest Pecan Pie, and experience the effortless elegance of the Rustic Fruit Tart. Each dessert is crafted with love, using wholesome ingredients that make indulgence not just a treat but a celebration of health.

1. Chef AJ’s World Famous German Chocolate Cake

Did you know that German Chocolate Cake is not actually German? It was named after an American baker named Samuel German, who created a new type of dark, baking chocolate while working for Baker’s Chocolate Company. In his honor, it was called Baker’s German’s Sweet Chocolate.

More than 100 years later, a homemaker in Texas created a recipe that she called “German’s Chocolate Cake” because she used the baking chocolate from Baker’s Chocolate Company, named after Samuel. The Dallas Morning News published that recipe, and today, that cake is known as German Chocolate Cake.

This recipe was created at the request of the Coronary Health Improvement Program founder, Dr. Hans Diehl, and I am so thankful he suggested it because it was the best-selling cake at the restaurant where I worked. I once made 30 of them for a Physician’s Committee for Responsible Medicine event, and they barely fit in my car.

2. The World’s Healthiest and Easiest Pecan Pie

Traditional Pecan Pie is made from eggs, flour, corn syrup, sugar, butter, and, oh yeah, maybe a few pecans. Mine has only three ingredients: dates, pecans, and vanilla bean powder, and you’ll find that the pie is every bit as decadent and delicious.

3. Rustic Fruit Tart

This delicious and guilt-free dessert takes less than 10 minutes to make and will wow your company. Strawberry is my favorite, but this tart works well with just about any fruit.

Tell us in the comments:

• Do you struggle with “pleasure trap” foods?

Featured Image: iStock.com/mixetto

Read Next:

The post How To Enjoy Sweets Without Harming Your Health: Confections of a Vegan Pastry Chef appeared first on Food Revolution Network.

Actual blueberries can indeed be thrilling. Their vibrant color (not really blue, as George Carlin reminds us), their intense sweet-tart taste, and their rocking antioxidant content are all worth celebrating.

But, unlike Fats Domino’s former sweetheart, blueberries are here to stay and serve as a staple in healthy diets worldwide. They originated as food and plant medicine for Native Americans in North America for thousands of years. And they’ve been cultivated and can now be grown in many other regions of the world.

In the early years of the 20th century, USDA botanist Frederick Colville began experimenting with blueberries to try to figure out how to grow them. By 1910, he’d made a key discovery: blueberry bushes need acidic soil to thrive.

After reading his 1910 USDA Bulletin No. 193: Experiments in Blueberry Culture, Elizabeth Coleman White, the daughter of a New Jersey cranberry farmer, reached out to Colville to collaborate on applying his discovery to her farm.

Together, they created cultivated blueberry strains from wild varieties. And in 1916, Colville published his much-awaited sequel, the riveting Directions for Blueberry Cultivation. This publication created the blueprint for wide-scale blueberry farming, turning the small Pine Barren town of Hammonton, New Jersey, into the blueberry capital of the world.

Both cultivated blueberries and wild blueberries can still be found today. Although each kind offers different qualities, contributing to their popularity in dishes across the world.

But in this article, we’ll explore the best practices for growing, storing, and cleaning blueberries to ensure they remain at their best. You’ll also get seven delicious cultivated and wild blueberry recipes to put those berries to good use.

When Are Blueberries in Season?

You can find ripe cultivated blueberries from April through September, with peak availability during June, July, and August. (Although some varieties can thrive in the southern hemisphere, blueberries are most commonly grown in North America and Europe.)

The most common types of cultivated blueberries include Northern Highbush, Southern Highbush, and Rabbiteye blueberries. (The latter are called “rabbiteye” because the unripe berries have a pink hue reminiscent of a rabbit’s eye.)

Cultivated berries typically prefer warm and humid climates. Most varieties can be grown in USDA zones 3–8, with some varieties able to survive in zones 9 and 10.

Wild blueberries are native to most of the northern US and are often found in Maine and parts of Canada. Typically referred to as Lowbush blueberries, these varieties have a shorter growing season — from late July to early September — and thrive in USDA zones 3–7.

How to Grow Blueberries

If you want to try your hand at growing your own blueberries, there are a few things to keep in mind.

Even if you plant just a few bushes to start, many varieties are so prolific that you might be able to harvest several pounds a day for several weeks. Fortunately, they’re delicious and freeze well.

Both cultivated and wild blueberries thrive in well-drained, sandy, acidic soil. The best time to plant them is in fall or spring to give the plants time to put down strong roots before the growing season. You’ll also need patience. It may take two to three years before you can pick a lot of berries from the first planting.

You can protect your harvest from birds by using netting and keeping an eye on the plants to monitor for common pests like aphids and blueberry maggots. There are organic fungicides you can apply to help prevent diseases like powdery mildew.

Care for your berry bushes with regular watering, especially during dry periods, and give them lots of mulch to keep the moisture in the soil from evaporating. (They can be so demanding of water and mulch. One farmer I know calls them “bluebabies.”) Many experts recommend mulch from pine trees (in the form of bark, sawdust, or needles), as it does double duty, acidifying the soil as it breaks down.

Prune dead or weak branches to keep your plants healthy and encourage more growth, flowering, and, therefore, berries.

How to Pick Blueberries

You can pick berries you’ve grown in your garden, on a U-pick farm, or even through wild foraging (but only if you know what you’re doing). Some bluish berries like pokeberries, nightshade berries, and Virginia Creeper berries are poisonous and can lead to nausea, dizziness, and even death. Never eat a berry you’re not sure of!

Look for blueberries with a solid, deep blue-purple or blue-grey-ish hue. Don’t be put off if they have a whitish coating; this is called “bloom” and is a natural form of protection that keeps moisture in and insects out.

Unripe blueberries may be white, green, or red, or have a purple color around the stem. Don’t pick them for later; blueberries don’t continue to ripen after picking.

Pro tip: berries picked in the cool of the early morning will have a longer storage life than those holding the heat of the day.

How to Keep Blueberries Fresh and Store Them

Fresh blueberries should be stored in the refrigerator in a breathable container or produce drawer.

Blueberries can stay fresh for up to two weeks when stored properly. Both wild and cultivated blueberries have similar storage requirements, though wild blueberries may have a slightly shorter shelf life.

To freeze blueberries, first rinse and dry them thoroughly. Spread them in a single layer on a baking sheet and freeze until solid, at which point you can transfer them to a freezer-safe bag or container. (That extra step is so they don’t freeze as one giant clump.)

Frozen blueberries can last up to a year, which is good news if you planted a lot of bushes one year and now get 10 pounds a day in the summer. (Which happened to a friend of mine.)

How to Clean Blueberries

One reason to grow your own blueberries is that cultivated blueberries are on the Environmental Working Group’s “Dirty Dozen” list — that is, one of the crops with the highest concentrations of pesticides. Non-organic blueberries were found in 2024 to contain as many as 17 different pesticide residues, four more than 10 years earlier.

The safest approach is to choose organic varieties when possible to keep pesticides out of your body. If organic blueberries aren’t available or accessible within your budget, you can wash blueberries and still reduce your pesticide exposure. Soak them in a solution of baking soda and water for 12–15 minutes.

The formula is one ounce of baking soda in 100 ounces of water. Here’s a comprehensive article on the most effective ways to clean fruits and vegetables.

Since berries are highly susceptible to mold growth when exposed to high moisture levels, it is best to clean blueberries right before you’re ready to consume them. Once they’re clean, drain and dry the berries well before enjoying them as a snack or adding them to a dish.

How to Use Blueberries

You can eat blueberries raw or cooked. Cooked blueberries often have a more intense flavor, while raw berries retain more antioxidants and other phytonutrients.

Ways to use raw blueberries:

• Eat them by the handful, either fresh or frozen
• Include them in leafy salads and fruit salads
• Eat them on top of hot or cold whole-grain cereals or yogurt bowls and parfaits
• Include them in salsas, salad dressings, and blended into sauces
• Include them in smoothies, smoothie bowls, and acai bowls
• Include them as the base for ice cream, popsicles, and other frozen desserts

Ways to use cooked blueberries:

• In muffins, cakes, pies, crumbles, crisps, cobblers, and pancakes
• Stew in porridge or oatmeal
• Make homemade jams, jellies and sauces
• Roast with vegetables and proteins to add a sweet and tangy contrast
• Mull with spices to make homemade, alcohol-free wine

Blueberry Recipes

Get ready for a berry blast with these seven plant-based blueberry recipes! Packed with juicy flavor, these blueberry dishes are as tasty as they are nutritious.

Whether you need a refreshing breakfast, a wholesome snack, or a delightful dessert, these recipes deliver. From hearty Blueberry Poppy Seed Pancakes to vibrant Blueberry Banana Chia Pudding, each dish showcases the natural sweetness and health benefits of blueberries in fun and creative ways.

Dive in and enjoy these irresistible blueberry creations!

1. Blueberry Poppyseed Pancakes

Plunge into a stack of these hearty and berry-licious Blueberry Poppy Seed Pancakes. Packed with organic buckwheat flour and rolled oats, they’re rich in fiber and plant-based protein. The flax egg adds a boost of omega-3 fatty acids for heart health. But the real stars here are the organic blueberries, bursting with juicy flavor and antioxidants that support overall well-being.

Poppy seeds add a nutty crunch and essential minerals, while a hint of lemon zest and a drizzle of maple syrup bring a perfect balance of citrusy sweetness.

Enjoy this tasty and wholesome berry-packed treat for a deliciously great start to your day!

2. Blueberry Beet Smoothie Bowl

Enjoy the vibrant blend of blueberries and beets in this stunning smoothie bowl, showcasing the best of what blueberries have to offer.

Packed with anthocyanins, this dish isn’t just visually appealing — it’s a powerhouse of nutrition. Antioxidants, fiber, iron, and vitamin C all contribute to a healthy body, sharp mind, and happy taste buds.

Ideal for a nutritious, energizing start to the day or a refreshing afternoon pick-me-up, this blueberry smoothie bowl marries subtle sweetness with wholesome nourishment.

3. Tangy Blueberry Dressing

Transform your salads with this delightful Tangy Blueberry Dressing.

Antioxidant-rich berries bring a burst of sweetness and vibrant color to the dressing. Combined with creamy tahini and tangy balsamic vinegar, this salad dressing has a unique and refreshing flavor profile. Lime juice and date paste enhance the flavor even more, while Dijon mustard adds a subtle kick.

Finished with a touch of optional salt and black pepper, this dressing is a perfect blend of sweet and savory tanginess. Enjoy the distinct and delicious taste of blueberries in every bite!

4. Roasted Carrots With Blueberry Balsamic Glaze

So simple, yet packed with flavor, Roasted Carrots With Blueberry Balsamic Reduction is a deliciously unexpected comfort dish.

The real star here is the blueberry balsamic glaze, which boils blueberries and balsamic vinegar to create a thick, sweet, and intensely flavorful sauce. As the balsamic reduces, it gets sweeter, perfectly blending with the blueberries.

This bold, mouthwatering reduction is so good, that you’ll want to make extra to drizzle on other dishes throughout the week. Check out the Chef’s Notes for more tasty ideas!

5. Blueberry Lemon Bars

These delightful Blueberry Lemon Bars bring a burst of sweetness that perfectly complements the tartness of lemon. Indulging in this whole foods dessert is not just a treat for your taste buds but also a powerhouse of health.

The oats, nuts, and seeds make these lemon bars super satisfying. And each bar is loaded with fiber, vitamins, minerals, and phytonutrients, making them a nutritious choice any time of day.

Enjoy the sunshine-like flavors and health benefits of these blueberry-enhanced bars!

6. Blueberry Banana Chia Pudding

Kick your everyday chia pudding recipe up a notch with this Blueberry Banana Chia Pudding.

This combination of juicy blueberries, ripe bananas, plant-based milk, and chia seeds is both creamy and refreshing. Organic rolled oats also provide heartiness, while slivered almonds and cacao nibs add a satisfying crunch.

Naturally sweet, this blueberry recipe is perfect for breakfast, a snack, or a healthy dessert. Savor the delicious fruity flavor and wholesome goodness in every bite!

7. Blueberry Pomegranate Mulled Wine (Non-Alcoholic)

Sip on this Blueberry Pomegranate Mulled Wine Mocktail and enjoy a cozy and delicious drink packed with antioxidants. Mixed with pomegranate and grape juice and spiced with cinnamon and cloves, this blueberry mocktail offers a flavor and aroma that will warm your soul and invigorate your senses.

Enjoy the plant-powered goodness and vibrant blueberry tang in every sip!

Enjoy Blueberries!

From their rich history as a staple food for Native American tribes to their modern-day popularity, blueberries are a valuable fruit to incorporate into your diet. Enjoying blueberries to their fullest involves selecting, storing, cleaning, and finding diverse ways to incorporate them into your diet.

With these tips and guidelines, you can ensure that every batch of blueberries you bring home remains fresh and delicious. Whether you snack on them fresh from the blueberry bush, blend them into smoothies, or bake them into your favorite treats, blueberries add a vibrant touch to your meals and color to your table.

Tell us in the comments:

• What are your favorite ways to eat blueberries?

Featured Image: iStock.com/Andrii Zastrozhnov

Read Next:

The post How to Store, Clean, and Use Blueberries + 7 Delicious Recipes to Try appeared first on Food Revolution Network.

A few years ago, I was losing my hair in handfuls — and I hadn’t even turned 30 yet! This led me down a path of self-education that included what hair actually is, how it grows, and what stunts its growth.

While I discovered that my hair loss was happening due to a nutrient deficiency (I’ll get into nutrients for hair growth later on), I also learned that many people experience changes in their hair as they age. For example, after the age of 65, 53% of men and 37% of women will experience hair loss. And after the age of 30, there is a 10–20% decrease in the amount of melanin produced for each following decade, meaning that by age 50, half of all people will have at least 50% gray hair.

If you’re experiencing age-related hair loss — such as female or male-pattern baldness — this isn’t an indicator of poor health. But, you may still feel psychosocial and psychological effects such as stress, anxiety, and depression. So, by providing information on how hair grows and what you may be able to do to support it, hopefully, I can help you through these feelings or prevent them from ever happening at all!

Let’s start with exploring how hair grows…

The Hair Growth Cycle Explained

What’s in a Hair Follicle?

There’s more to a strand of hair than you may think. See, each hair starts within its own hair follicle. You have about 5 million hair follicles across the entirety of your body, except for your lips, palms, and the soles of your feet. They extend into the second (middle) layer of your skin, with some even reaching into your third (deepest) skin layer.

At the bottom of these hair follicles is the hair bulb. This is where blood vessels are connected to the follicle to feed it nutrients and oxygen. This fresh supply helps your hair cells divide and push upward, gradually hardening to form what will become hair.

Your hair shape and color are also determined by the bulb. Here, specific cells, called melanocytes, make the pigment called melanin that gives your hair its color. And the shape of hair is determined by the shape of your hair follicle.

Within your hair follicle is also a sebaceous gland, where your hair oil — called sebum — is created. This oil helps to keep your hair hydrated. There’s also a tiny muscle called the arrector pili muscle that’s attached to each hair follicle. Its main task is to make your hair stand up straight when you get goosebumps.

The Hair Shaft

Then there’s the hair shaft, the beginning of the hair that you see above your skin. Your hair is made of a protein called keratin that’s compacted and fused together. Keratin is a remarkably strong protein that’s quite resistant to wear and tear. It’s also the same material that nails, claws, hoofs, horns, and feathers are made of.

Your hair shaft is made up of three layers:

• The cuticle — This is your hair’s protective layer, composed of overlapping downward-facing cells, like roof tiles or fish scales. If your cuticle is healthy, it will be smooth and flat with a shine that protects the inner layers from damage. Harsh hair products and excessive heat can damage this layer, lifting the cells and causing inner damage, including dryness.
• The cortex — This is the thickest part of your hair and where the pigment that makes up your hair color lives. Made up of keratin, its health is largely dependent on the protection offered by the cuticle.
• The medulla — Only people with thick hair have this innermost layer, a soft area deep in the hair made of cells and tiny air pockets.

The process of hair growth is intricate and complicated, meaning there’s a lot of room for something to go wrong. But this is just the beginning. Hair follicles aren’t constantly pushing out new hairs. Instead, they’re constantly moving through different phases known as the hair growth cycle.

What Are the Stages of the Hair Growth Cycle?

Your hair follicles cycle through four different stages to help create new hairs for continual growth. From your eyebrows to your arm hair, these cycles can vary all over your body. But let’s focus on the hair follicle cycle of your scalp.

There are four stages to hair growth:

Anagen: the growing phase — This is the longest phase of the cycle. It averages about three to five years but lasts as long as seven years in some cases. During this phase, hair follicles push out hairs that will continue to grow until they are cut or end their lifespan and fall out. At any time, about 90% of the hairs on your head are in this stage.

Catagen: the transition phase — This stage picks up right where the anagen phase left off, lasting about 10 or so days. At this time, hair follicles shrink, growth slows, and the hair separates from the follicle. Roughly 5% of your hairs are in this stage at any time.

Telogen: the resting phase — This typically lasts around three months. After the hair separates from the follicle in the catagen phase, new hairs begin to form in the follicle. The recently separated hair remains in place, neither growing nor falling out.

Exogen: the shedding phase — This phase is why you lose, on average, 50–100 hairs daily. During this phase, which lasts about two to five months, new hairs typically grow in the follicles to replace the fallen hair, as the anagen cycle begins.

Sometimes, thinning hair just has to do with the hair growth cycle getting “stuck,” meaning your head is shedding hair (the exogen phase) without reentering the growing (anagen) phase. As you’ll learn later on in this article, there are certain nutrients that help regulate this cycle to keep it in full swing.

Outside of the hair growth cycle stalling, let’s explore other common reasons why hair may change as we age and the science behind it.

Why Does Hair Change as You Age?

As you age, you may notice changes in your hair, which can affect everything from the color to the shape and thickness.

Graying and Other Changes

Hair follicles contain melanocytes — cells that produce melanin, which determines your hair color. Without the pigment melanin provides, your hair would always be white or gray. And this is precisely the color our hair turns as we age.

As such, gray hair is believed to be caused by exhausted melanocytes in an aging hair follicle. It’s thought that oxidative stress caused by free radicals may be what wears down these cells.

If you have gray hair, you’re also more susceptible to damaged or lost hair. Gray hair is more sensitive to breakage through combing and the effects of UV rays, which can weaken hair through protein loss, cause color changes, and increase free radicals.

A reduction in your hair’s natural oils also decreases with the incidence of gray hair. The natural production of hair oils via the sebaceous glands remains high until the age of 45–50 when it starts to decline. This decline is greater in women than in men.

Hair curvature also tends to increase with age. Remember when I said that the outer layer of your hair is made of a scaly collection of cells facing downward to protect the inner layers? Well, with curly hair, there are more spots where this protective cover can be slightly lifted, leaving the inner layers vulnerable to damage and dehydration.

All of this mixed together makes it difficult to keep and maintain healthy hair as you age.

The Main Causes of Hair Loss

Most experts agree that the following are the main reasons why people lose their hair as they age:

• Genetics
• Inflammation
• Hormonal changes
• Medications and chemotherapy
• Stress
• Hairstyles and treatments
• Aging

The Science Behind Hair Loss as We Age

For women, research has shown that hair diameter actually increases with age, up until they’re in their forties, when it tends to begin decreasing. This is why most women won’t notice thinning hair until they’re older. Meanwhile, men were found to have hair diameters peak in their late teens and then decrease relatively rapidly as they aged.

The unfortunate part is that we don’t fully know the reasons why people lose or don’t lose their hair. Like most things, the true cause of hair loss probably isn’t just one singular thing that’s the same for everyone but rather a mixture of the main causes mentioned above.

For example, the hair growth cycle is highly affected by various hormones. Increased levels of cortisol — a hormone released when we’re stressed — can negatively impact the function and cycle regulation of hair follicles. And postmenopausal women have been shown to have significantly lower hair diameters than nonmenopausal women, likely due to the hormonal effects of menopause.

To thicken the plot even more, a 2018 study in the International Journal of Trichology found that hair loss in balding participants sometimes went through periods of stability and even remission. This could indicate that lifestyle factors might be able to slow or even prevent balding in some individuals.

Research also indicates that, as we age, our hair follicles may stop producing new hairs altogether. And in those with certain genetic factors, aging might actually shrink their hair follicles.

There are clearly many factors that impact the health of your hair — and not all of them are in your control. But there are some things you can do that will help bend the odds, perhaps even dramatically. This is why I believe a holistic approach is the key to a healthy head of hair. Below, I’ll list ten ways for you to nurture your hair so you can have the healthiest locks possible.

10 Ways to Keep Your Hair Strong and Healthy as You Age

Your hair is pretty vulnerable up there on your head. And even some things you may do to it with good intentions may actually be harming it. So let’s look at ten ways you can protect your hair as you age.

1. Keep Hormones Balanced

Hormones are chemical messengers within your body responsible for sending signals between your body’s systems and regulating the cells within.

Hormones have a major impact on the hair cycle and hair follicle structure, with many hormones controlling hair growth, cycle, and density.

Here are some of the hormones that affect hair growth and health:

• Androgen hormones like DHEA and testosterone are the main regulators of human hair follicles. However, if levels of certain androgens (such as DHT) are too high, this can actually cause hair loss.
• Estrogen affects the growth cycle of your hair, the health of your scalp and follicles, and the natural oils that keep your hair smooth and lustrous.
• Thyroid hormones can disrupt the hair growth cycle if levels go too far above or below their normal ranges.
• Cortisol has been dubbed “the stress hormone,” as it rises when you’re stressed, scared, or anxious. It affects the function and cycle of the hair follicle.

For more on how to balance hormones naturally, see FRN’s article, here.

2. Don’t Wash Every Day — or Do?

Shampooing removes dirt and debris from your hair and scalp, helping to keep them healthy. But you may not need to shampoo every day or even every week. It all comes down to how dry vs oily your hair is naturally.

Your hair is likely naturally dry if it is:

• Thick
• Curly
• Gray or graying
• Regularly treated with harsh cosmetics

Hair can also vary based on ethnicity. For example, people of African descent tend to have curlier hair, while people of Asian descent tend to have thicker hair. This means people of these ethnicities may be more likely to have naturally dry hair, may need to shampoo less frequently, and may benefit from supplemental moisture.

If you instead have naturally oily hair, it will be best to shampoo more regularly to keep your hair and scalp happy. Hair that’s very fine or straight is more likely to be oily.

Be sure not to damage your hair by over- or under-washing. Pay attention to when your hair looks and feels oily, and only shampoo when needed. Otherwise, rinsing with water should be sufficient between washes.

3. Choose the Right Products

Many shampoos, conditioners, and other hair products contain harmful ingredients that may offer short-term effects like a shiny or silky feel but ultimately harm your hair long-term.

Here are some ingredients you should watch out for when buying hair products:

• Sulfates — Sulfates bring out the bubbly lather in shampoos that helps scrub dirt from your scalp and hair. It may feel like a nice way to wash, but sulfates can damage the sensitive skin of your scalp or affect the texture of your hair. Some sulfates may also contain a carcinogen called 1,4-dioxane.

• Parabens — Sometimes referred to as methylene glycol or formalin (formaldehyde), this preservative may cause skin irritation or hormone disruption and may contain carcinogens.

• Silicone — Another preservative, silicone can build up on your hair, drying it out and causing damage.

• Phthalates — Phthalates are currently under investigation for how they affect hormones in the body. While they’re banned in countries like Canada, they don’t need to be fully acknowledged on US ingredient lists and are often hidden behind words like “fragrance,” even if they make up 20% or more of the product.

Other harmful hair ingredients include alcohol, chemical dyes, or added fragrances. I don’t say all this to scare you but to let you know that some of your hair “care” products may actually be working against the care of your hair. But it’s not hopeless! Consider homemade alternatives when possible, or use brands you trust.

4. Be Wary of Environmental Factors

While you may wear sunscreen to protect your skin from the sun, did you know that UV rays can damage your hair, too?

Both UVA and UVB rays cause damage to your hair by breaking down crucial protein bonds and creating holes within the protective cuticle layer. This slowly destroys the structural integrity of your hair. The lighter your hair, the more at risk it is from UV damage due to lower levels of melanin (which protects against UV rays).

Pollution is another threat to your hair’s health. There are several different types of pollutants in our air and environment that can damage your hair follicles. This could affect hair growth, sebum production, and more.

Consider wearing a hat instead of having the sun beat down on your hair. And give your hair a good wash if you think you may have been exposed to air pollution.

5. Take Scalp Care

Healthy hair starts with the hair follicles within the scalp. As such, keeping a healthy scalp is key to hair that grows strong and happy.

A healthy scalp is clean and hydrated, with good blood circulation and balanced oil production. Signs that your scalp is struggling include inflammation, itchiness, and flaking (dandruff).

Often, an unhealthy scalp can be easily fixed. If you’re struggling with an unhealthy scalp, it’s likely caused by a hair product, over- or under-washing, UV damage, a nutritional deficiency, or one of the other things discussed in this article. Consult with your health care team (such as a dermatologist) if you want help getting to the root (so to speak!) of the problem.

6. Monitor Stress Levels

As discussed earlier, the stress hormone cortisol can negatively affect hair follicles. A study done on mice (FRN’s view on the use of animals in medical research is here) demonstrated that removing stress hormone glands allowed for new growth and hair follicle regeneration, which didn’t slow with age. Not that removing stress hormone glands altogether is necessarily a good idea, but this study does underline the stress-hair connection.

Stress can also cause certain hair loss conditions, including trichotillomania, where hair is lost through fidgeting or pulling, and alopecia areata, where the body’s immune system attacks hair follicles.

The good news is that stress-induced hair loss doesn’t have to be permanent. Though easier said than done, finding ways to de-stress can help regular hair growth return.

7. Check Your Medications

While medications can help you with certain health conditions, they may come with unwanted side effects such as hair loss. This can result from the hair growth cycle being disrupted or sent into the resting phase indefinitely, which is medically known as telogen effluvium. In this case, hairs fall out in high numbers prematurely, and the hair follicles struggle to grow new hairs fast enough.

Many different types of medications are thought to cause hair loss, including:

• Acne medications
• Antibiotics and antifungals
• Antidepressants
• Birth control pills
• Anticonvulsants
• High blood pressure medications
• Pain medications
• Steroids
• Thyroid medications
• Chemotherapy drugs

If you’re on a medication that could impact your hair health, discuss your options with your doctor. Simply knowing whether or not your medication might be causing hair loss can help you better understand your hair situation.

8. Practice Good Hair Habits

Sometimes, the little things we do each day add up and damage (or protect) our hair. Following these general hair care dos and don’ts can go a long way toward protecting your hair.

Good hair care habits include:

• Conditioning after you shampoo
• Avoiding heating tools as much as possible
• Allowing your hair to air-dry when you can
• Being gentle with your hair when it’s wet
• Not wearing (or wearing less frequently) tight ponytails or other hairstyles
• Getting regular haircuts

Daily efforts to avoid stressing out your hair and focusing on upkeep can have a great impact on your locks long-term.

9. Get the Right Amount of Protein

Your hair is mainly made up of a protein called keratin. To properly build keratin, your body needs the building blocks of protein: amino acids. By consuming proteins in your diet, you can get a wide range of amino acids for keratin production.

This is why low protein levels are linked to hair thinning and hair loss. See, hair growth isn’t on the top of the priority list in your body. If you’re low on protein, your body will use the limited protein it has for more necessary functions, such as muscle control and structural support. As such, your hair will have to go without. And since your hair is almost fully protein, your hair going without protein might mean you going without hair.

It’s important to note that too much protein can also be a problem (especially if it comes from animal products) and that you can get plenty of protein from plant-based sources.

For more on how much protein you need and the best ways to get it, see FRN’s article, here.

But there are other important nutrients to take in, too, if you want healthy hair.

10. Take in Other Hair-Healthy Nutrients

While hair is mostly made of keratin, it and its follicles require other nutrients besides protein for proper health and function.

• Biotin — Biotin, or vitamin B7, is essential for keratin production. One study tested women struggling with hair loss, finding that 38% were unknowingly deficient in biotin. For more on B vitamins, see FRN’s article, here.

• Iron — Iron deficiency is also linked to hair loss, as iron helps red blood cells carry oxygen throughout the body, including to your hair follicles. For more on iron, see FRN’s article, here.

• Vitamin E — This vitamin is an antioxidant that can help neutralize harmful free radicals within the hair follicles. One study found that people with hair loss experienced over 34% more hair growth after taking a vitamin E supplement for eight months. But vitamin E supplements can have some downsides, too. For more on vitamin E, see FRN’s article, here.

• Antioxidants — Speaking of antioxidants, this entire class of compounds helps protect your cells and organs (including hair follicles) from oxidative stress and inflammation caused by free radicals — two common factors when it comes to hair loss. For more on antioxidants, see FRN’s article, here.

• Vitamin D — Research has shown that those with hair loss conditions tend to be low in vitamin D. This is because vitamin D plays a role in the hair growth cycle as well as the regulation of key hormones involved in hair health. For more on vitamin D, see FRN’s article, here.

• Selenium — This mineral acts as an antioxidant within your thyroid, protecting hair-boosting hormones from free radicals. But with low selenium, your thyroid function can become impaired, causing an imbalance of these hormones. Additionally, researchers have found that new hairs actually pull selenium from the blood to boost growth. For more on selenium, see FRN’s article, here.

Outside of essential nutrients that are beneficial to your hair health, there are also a number of ingredients that have been shown to be beneficial for growth:

• Black cumin seed oil — Daily intake of this powerful antioxidant showed a 76% reduction in hair loss in a 2017 study. And another study found that it triggered hair growth in those with telogen effluvium (nonscarring alopecia). For more on cumin and black cumin seed oil, see FRN’s article, here.

• Pumpkin seed oil — This oil was brought to the forefront of hair health when a 2014 study showed that those taking pumpkin seed oil every day saw 40% more hair growth than those taking a placebo.

• Cinnamon — Not only can this delicious spice stave off dandruff and dryness, but in one study it was observed to be just as effective in boosting hair growth as a common hair growth drug. You might want to choose Ceylon cinnamon over cassia cinnamon when possible to avoid possible liver damage from coumarin content.

As you can see, your hair relies heavily on not just what you do to it topically but what you provide it internally. To have strong and nourished hair, ensure you’re taking in nutrients and ingredients to help your hair follicles thrive.

Bald Doesn’t Mean Bad

Though there are many options for people who are worried about lost or thinning hair, sometimes hair loss comes with age, and there isn’t much we can do about it. But if you’re going bald, it’s not all bad.

First, it’s important to remember that losing your hair isn’t an indicator of poor health. You can be in top-tier health and still experience hair loss. But if you’re losing your hair, you don’t have to lose yourself. It may be a difficult adjustment, but accepting your new look and remembering that you are not your hair may be your best option.

For men, one study found that women actually found bald men who had a good personality more attractive than non-bald men with a similar personality. And another study showed that bald men were consistently rated as more intelligent, influential, knowledgeable, well-educated, of high social status, honest, and helpful than their non-bald counterparts.

For women, embracing baldness can be more difficult. More men experience baldness, but a bald woman may stick out from the crowd, meaning more people will notice you. This extra attention may not be for everyone, but some women are leaning into their baldness, showing others that it’s okay to be a bald woman. Famous examples include model Amber Rose, actress Jada Pinkett Smith, and actress and TV host Ricki Lake.

For those who don’t want to stand out so much, there are plenty of different types of wigs, headscarves, and other accessories to play with.

Taking Care of Your Hair

Now that you know the ins and outs of hair, the latest research on why people lose their hair as they age, and ways you can support your hair, I hope next time you look in the mirror, you see more than just hair, but an intricate cycle of growth sprouting from your follicles.

The color, shape, texture, and longevity of your hair are some things you can influence, perhaps even profoundly. But they’re also not completely within your control.

And there’s still one more piece of information I want to share with you…

Why are hairdressers never late for work?

Because they know all the shortcuts!

Tell us in the comments:

• Do you struggle with hair loss?
• What other hair concerns do you have?
• Do you utilize any of the hair-protecting practices discussed in this article?

Featured Image: iStock.com/shurkin_son

Read Next:

• How to Take Care of Your Hair and Nail Health
• 7 Natural Beauty Tips from Food Revolution Summit Speakers — for Radiance from the Inside Out

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