Turmeric’s nutritional profile has also led to its status as a superfood for its multitude of antioxidants and other disease-fighting compounds. In fact, Food Revolution Network recently published a cookbook called Real Superfoods — written by Ocean Robbins with recipes by yours truly — where turmeric features prominently in many a recipe.

In addition to flavoring dishes and lending its powerful health benefits, turmeric also contributes its bright yellow color, which has led to its use as a natural food dye. (And if you’ve ever spilled curry on your shirt, you know that turmeric is also a powerful and permanent fabric dye.)

So how can you reap the highly prized benefits of turmeric? And what are some ways you can incorporate it into your own cooking?

In this article, we’ll look at where you can find the golden spice, whether it’s better fresh or dried, and how to use turmeric in recipes.

What Does Turmeric Taste Like?

I’m going to sound like a wine sommelier for a minute here because turmeric is a complex spice that isn’t easy to describe. So here goes nothing. I’d say that the best words for the flavor of turmeric are “earthy,” “fragrant,” and “somewhat bitter.” I might also throw in “peppery” and “pungent” for good measure. Those attributes, as well as the spice’s bright yellow color and potent health benefits, can be traced back to curcumin, the active compound in turmeric that’s a proud member of the polyphenol family.

And while turmeric bears a close resemblance to some curry powders, it’s not the same thing. You can often find turmeric as an ingredient in curry, which is actually a spice blend that also features cumin, coriander, cardamom, cloves, and cinnamon, among others (this curry is brought to you by the letter C).

Where to Buy Turmeric

Like curry powder, you can find dried, powdered turmeric in most grocery and health stores in the US and throughout the industrialized world. You can also find it online and at Indian grocery stores. Both of these options are good sources if you plan to use it often and prefer to buy it in bulk.

Fresh turmeric is harder to find. In the US, the tropical plant is grown mainly in Florida and Hawaii, where it’s in season from winter to summer. If you live in a tropical zone, you may be able to get fresh turmeric at a local farmers market. But because it’s hard to find US-grown turmeric, the US is actually the world’s largest importer of turmeric.

Some Western grocery stores (including Sainsbury’s in the UK and Publix, Walmart, and Whole Foods in the US) may carry fresh turmeric. It looks a bit like fresh ginger root, except the turmeric root is thinner and yellower. Natural foods and Indian grocery stores may also have it in stock. In Europe, the Netherlands has become the champion turmeric purchaser, surpassing the UK following the trade upheavals that accompanied Brexit.

However, India is the world’s largest producer of turmeric, with the majority coming from the state of Andhra Pradesh. The two turmeric growing seasons in India are February–May and August–October.

If you happen to be in India, you will have no trouble finding turmeric at the many spice markets in towns and cities across the country. The Indian healing tradition of Ayurveda has venerated turmeric for millennia for its culinary and medicinal properties. It’s also used on religious occasions and in wedding ceremonies. Brides don necklaces dyed with turmeric. And in the pre-wedding haldi ceremony, couples and loved ones are smeared with a turmeric paste.

How to Choose and Store Turmeric

Like its cousin ginger, turmeric is a rhizome, or subterranean plant stem. Shop for fresh turmeric the same way you would for ginger: Look for pieces that are plump, firm, and free of soft bits, mold, or cuts. The root should have a bright orange or yellowish color.

A healthy turmeric rhizome will keep for a couple of weeks in your refrigerator. Store it in a produce bag with a paper towel wrapped around the root to absorb moisture and prevent mold.

After cutting fresh turmeric, store it in an airtight container. You can also freeze turmeric. So if you find a nice root at a good price, you can preserve the goodness for up to six months. Just cut it into pieces first, and store them in a freezer-safe bag or container. For bonus points, peel or scrape off the skin, so you have cooking-ready turmeric as soon as you pull it from the freezer. Frozen turmeric is delightful to grate, as long as you remember to stop before adding your fingertips to the recipe.

Dried turmeric, like many other dried herbs and spices, can last up to three years. If you like, you can try your hand at making your own turmeric powder by first drying turmeric in a food dehydrator. After it’s dry, you just break it down in a food processor or blender and store it in a cool, dry place.

How to Cut and Prep Fresh Turmeric

Before using fresh turmeric, wash it well to remove any dirt. Research shows the best way to clean produce of any kind is in a solution of baking soda and water. This not only cleans the item but also helps remove surface pesticides.

Fresh turmeric can stain your hands, cutting boards, clothing, and pretty much anything else it touches. If you aren’t into temporary amber-colored tattoos, you may want to use kitchen gloves when cutting the roots.

Peeling turmeric is optional, but may be a good idea texture-wise since it removes the papery skin. Once peeled (or not; you do you!), the most common ways to prepare it for cooking are grating or thinly slicing the pieces.

Increasing its Bioavailability

While turmeric is a culinary superstar on its own, it’s also a team player with other spices. Pairing fresh or dried turmeric with black pepper increases the bioavailability of its curcumin.

While most of the research on this phenomenon has been conducted on rats, the levels are astounding and probably apply to humans as well.

A 2010 study found that adding pepper to turmeric that was fed to epileptic rats (our view on the use of animals in medical research is here) increased the absorption of turmeric by a whopping 20 times.

Another study (with human subjects) found that 2 grams of curcumin combined with 20 milligrams of piperine (the active component in black pepper) increased the bioavailability of curcumin by 2,000%! As you can see, you don’t need much black pepper to significantly increase the effects of curcumin.

If black pepper isn’t something you routinely add to meals, heat and the addition of fat alongside turmeric (like in FRN’s Creamy Golden Milk below) can also increase curcumin’s absorption — although these two methods are less effective than black pepper.

How to Use Turmeric

If you’d like to use fresh turmeric in a recipe that calls for dried turmeric powder, a one-inch piece of fresh turmeric is the equivalent of one teaspoon of dried turmeric.

Now that you know that, however, what are some of the best ways to use turmeric in your diet? Here are just a few ideas:

• Raw and grated over salads
• Cooked into stir-fries and rice
• Steeped to make tea
• Mixed into drinks like smoothies or golden milk
• As part of a homemade spice blend for curries and other Indian dishes
• In stews, soups, and chilies
• In baked goods
• In sauces, dressings, and marinades
• To color tofu when used as an egg substitute, like in tofu scramble and breakfast hash (pro hint: you need less turmeric than you think)

Turmeric Recipes

Turmeric is a diverse and nourishing spice that is warming, comforting, and nourishing with its earthy flavor and vibrant golden hues. Whether you choose to use fresh or dried turmeric, there is no shortage of creative and delicious ways to enjoy the benefits of this healing spice. Discover some of the best ways to cook with turmeric!

1. Turmeric Tahini Slaw

Turmeric Tahini Slaw is a simple yet creative way to enjoy the healing benefits of turmeric, whether on its own as a crunchy and craveable salad, or as a topping for tacos, burgers, burritos, or grain bowls. There’s plenty of fiber, a cornucopia of colorful veggies, and powerful anti-inflammatory benefits from turmeric — what’s not to love?

2. The Ultimate Immune-Supporting Soup

The Ultimate Immune-Supporting Soup can help you feel well in cold weather and beyond. This savory soup is filled with powerful spices, including turmeric, ginger, and cumin, and alliums, like garlic and leek. Along with herbs and spices, it’s bountiful with cruciferous veggies and plant-based protein, too. Enjoy a big bowlful of this turmeric recipe whenever you need a boost in nutrition!

3. Buckwheat, Tofu, and Broccoli Curry

Hearty, satisfying, and invigorating, thanks to curry spices, plant-based protein, chewy buckwheat, and crunchy broccoli, this dish delivers flavor, texture, and nutrition. Turmeric gives this superfood buckwheat curry a deeply rich golden color (and lots of anti-inflammatory power) that will warm you from the inside out — which may have you glowing from the inside out, too.

4. Saffron Turmeric Rice

Fluffy, fragrant, and full of flavor, Saffron Turmeric Rice is a savory and vibrant fusion of fragrant saffron-infused brown rice. Along with the pure anti-inflammatory goodness of golden turmeric, this recipe creates a delightful rice dish that ranks high in nutrition. It’s also a fun and tasty way to enjoy the healing powers of both saffron and turmeric!

5. Zesty Turmeric Ginger Carrot Cake

Fresh ginger and turmeric bring this wholesome carrot cake to life. These two spices are anti-inflammatory superstars with their phytonutrients gingerol and curcumin, respectively. Heat activates the curcumin in turmeric. But you also have the option of adding a bit of black pepper to the dry ingredients, which has been shown to be most effective in turning on curcumin’s magical powers. Enjoy a slice of this carrot cake with your favorite plant-based milk, and let dessert nourish you!

6. Ginger Turmeric Pineapple Lemonade

Refreshing, yet invigorating and healing — that’s how this soothing Ginger Turmeric Pineapple Lemonade feels as you’re sipping and savoring it. Use fresh ginger and turmeric if you’re able to find them, as they really make a difference in the flavor of the drink. However, ground turmeric and ginger are lovely options as well (and just as healing as fresh). Let this drink comfort you as you’re enjoying a relaxing activity!

7. FRN’s Creamy Golden Milk

If you love a bit of earthiness paired with a creamy texture and a touch of spice, then this golden milk is for you. Sip on this healing tonic in the morning as a replacement for coffee or as a calming beverage before bedtime, preparing your body for deep sleep. One of our favorite ingredients, tahini, gives this golden milk recipe a little extra creamy sweetness and is a great way to absorb the benefits of healing turmeric.

Get Cooking with Turmeric!

Now that you know how to choose, store, and use turmeric, you can welcome this golden spice into your kitchen to transform ordinary dishes into extraordinary culinary creations. Its earthy and somewhat bitter notes, complemented by the magical health benefits of curcumin, make it a valuable spice across various cuisines, from Indian curries to Middle Eastern delicacies.

And when it comes to incorporating turmeric into your culinary adventures, the possibilities are as endless as your imagination. Experiment with turmeric-infused recipes, creating dishes that delight both your taste buds and your well-being.

Tell us in the comments:

• Do you already cook with turmeric? What are your favorite dishes using the spice?
• Have you ever seen fresh turmeric root at your market or grocer? If so, have you tried it?
• Which turmeric recipe will you try next?

Featured Image: iStock.com/Madeleine_Steinbach

Read Next:

• What Is Curry? — And How to Use It in Your Kitchen
• What Is Cumin, and Should You Eat It for Your Health?

The post Terrific Turmeric Recipes: How to Use Turmeric appeared first on Food Revolution Network.

If none of these seem like the perfect gift for the special people in your life, and you’re thinking of maybe even staying away from mass-produced items entirely, here’s another suggestion: Give the gift of homemade food.

Everybody eats. And while there are lots of delicious items you can buy in stores, there’s really nothing that compares to food made with love and care. And it’s even better when that food was created with you in mind.

Now, let’s put the oven mitt on the other hand and consider how cool it would be for you to make delicious homemade treats for the special people on your “nice” list. Whether for holidays, birthdays, or — my personal favorite reason for gift giving — “just because,”  there’s a unique joy in both giving and receiving something homemade, especially when it’s edible!

Unlike mass-produced food items, food gifts are not just about what’s inside the package but also about the love, effort, and care that you pour into the final product.

In this article, we’ll explore the art of giving homemade food gifts with seven delicious recipes that you can easily give any time of year. And in keeping with our mission here at Food Revolution Network, they all pass our triple test of “healthy, ethical, and sustainable” — in addition to being totally delicious and festive!

Why Homemade Food Makes a Great Gift

Gifting something homemade rather than store-bought is great for you, the recipient, and the planet.

1. Save Money on Gifts

For one thing, you can save money by making gifts in bulk for multiple recipients. For example, the toasted spice blend recipe below includes sunflower and sesame seeds, as well as small amounts of several spices. You might pay up to $15 for just one spice blend from the store — or you can spend $20 on ingredients and get up to a dozen homemade batches that you can gift to others.

2. Reduce Plastic Waste

The planet benefits when you avoid the plastic waste that often serves as packaging for store-bought food and gifts. (I hereby declare that you get bonus points for gifting the food in a reusable container like these stainless steel food storage containers or even wide mouth mason jars.

3. Practical and Useable

The recipient of a food gift gets something usable and delicious, and, if you’ve done your homework, something they actually want. And — since it’s made with your love — they’ll get something unique. You and your recipient will also know the item was made and given with love (and received with love), which can strengthen and enrich your connection.

4. Controlled Ingredients

Speaking of homework, I’d recommend finding out about your recipients’ taste preferences, dietary restrictions, and allergies, so you can tailor your homemade food gifts to each person. Not only does this ensure a personal touch that store-bought gifts often lack, but it can also avoid the unfortunate situation where your holiday nut brittle sends your favorite aunt to the emergency room in anaphylactic shock.

Even without allergies to think about, when you make food gifts yourself, you get to control the ingredients. You can choose high-quality, whole-food ingredients without any refined sugar or questionable additives.

5. It’s Fun!

Homemade food gifting can also be fun for kids and adults, both as givers and receivers. Let your creativity go wild and create something you’re proud of!

Tips for Choosing a Food to Gift

When choosing a food item to gift, do so with the recipient’s likes and dislikes in mind. The easiest way to gather this information is also the most straightforward: Ask them.

A high-probability strategy to avoid seriously bad outcomes — especially if kids are involved — is to make something that does not contain any of the nine major allergens (milk, eggs, peanuts, tree nuts, fish, shellfish, wheat, soy, and sesame seeds). If you stick to 100% plant-based treats, you automatically avoid four of them, so you just have to be cognizant of the nuts and seeds, wheat, and soy.

As I mentioned earlier, one of the benefits of food gifting is the chance to cook in bulk, saving both time and money. If you’re unfamiliar with the practice of batch cooking, our meal prep guide has you covered.

Since you’re not FedEx, you may also want to consider making food gifts that are small or at least portable and easy to transport. If you’re going to gift wrap them, think about a form that’s easy to wrap, or at least to stick a bow on.

Some ideas of small and conveniently transported food gifts include the following:

• Baked goods
• Homemade canned goods, quick pickles, preserves, etc. (here’s where mason jars come in very handy)
• Dried herbs, spice mixes, and loose-leaf teas (also a good use of mason jars — look for fancy ones often sold as wedding favors for that extra dash of class)
• Spiced nuts and seeds or granola
• Fire cider or kombucha
• Sauces, soups, dressings, spreads (and DIY kits to make them)
• Fruits, vegetables, and herbs from your garden

Unless you know that your recipient will want to consume the gift right away, it’s typically more convenient for them if the food is shelf-stable and doesn’t require refrigeration.

Alternatively, you can always gift a coupon for an item that the recipient can redeem at your mutual convenience (and you can have fun and use all your artistic creativity creating the coupon).

Where to Get Food Gift Ideas From

To get ideas for food gifts, peruse your favorite cookbooks, or think about cherished family recipes. At the risk of immodesty, this feels like a good time to mention the very first Food Revolution Network hardcover recipe book, Real Superfoods: Everyday Ingredients to Elevate Your Health.

Some of the recipes in that book that might qualify as excellent gifts include Golden Glow Lemonade (an awesome and delicious healing tonic), Crispy Miso Onion Chickpeas, Super Seedy Granola (seedy in a good way, I assure you), Velvety Chocolate Berry Dessert Cups (yes, healthy, although your recipient may not believe it after taking a bite), and Sublime Sweet Potato Mini Drop Biscuits. To whet your appetite, I’ve included two giftalicious recipes from Real Superfoods below: Sweet and Savory Spiced Pecans and FRN’s Fuel the Fire Cider.

You can also find candidates for food gifts in many other wonderful health-focused, plant-based cookbooks that we love. Check out the cookbook roundup on our blog for additional inspiration.

Practice Food Safety

Since you probably aren’t going to be preparing these food gifts in a commercial kitchen that has to undergo regular safety inspections, it’s really important that you practice fundamental food safety protocols. You do not want to share a side of salmonella with that jam because you did a slapdash job of washing a cutting board.

For kicks, let’s take a minute to review the basics:

1. Keep things clean: wash your hands and food prep surfaces often.
2. Separate: don’t cross-contaminate. Don’t chop veggies, for example, on a cutting board where you prepared a block of tofu (or meat if you eat it).
3. Cook: heat all foods to proper temperatures to kill any pathogens, checking with a food thermometer to be on the safe side.
4. Chill: refrigerate promptly to prevent bacteria from colonizing foods left for too long at room temperature.

If you will be canning items, be sure to also follow recommended food preservation guidelines to prevent spoilage.

What to Store or Wrap Your Gift In

While the food inside is the main attraction, the food gift packaging can also add fun, sparkle, and class to the experience. You won’t care how great your friend’s homemade applesauce is if they just ladle a pint of it into your lap — which I realize is an extreme example. But this is what my mind sometimes does when I’m a bit hungry while writing about food.

As we’ve seen, another great thing about homemade food gifts is the opportunity for sustainable or zero-waste packaging. And you can decorate this packaging with love and the help of your cleverness and creativity.

Mason jars — and here are a pair of very fancy ones that just scream “vintage” — or upcycled glass containers work well because they’re see-through, so a beautiful spice mix or granola can serve as its own decoration. You can also paint on the glass, or adorn it with ribbons (which I realized just moments ago is an anagram of my last name) and other accents.

You can wrap baked goods in a classy tea towel, a pretty fabric scrap left over from a project, or a reusable food wrap. Then you can deliver them in a basket, tin, or decorated produce bag.

Cereals and mixes can go in reusable silicone bags, which themselves make lovely and thoughtful gifts for someone who likes cooking. If you enjoy secondhand shops and garage sales, you might be able to amass a collection of vintage cookware that would make excellent containers for your homemade food gifts.

Recipes to Give as Food Gifts

Giving can be just as fun as receiving, especially when you tap into your creative talents as an expression of thoughtfulness, care, and gratitude. Giving the gift of scrumptious food not only provides an exciting and rewarding experience for you, it makes sharing delicious plant-based foods even more fun. We hope you enjoy creating and giving these wholesome gifts from the heart with the help of these nourishing recipes!

1. FRN’s Fuel the Fire Cider

Give the gift of warmth this holiday season with Food Revolution’s Fire Cider. Warming and immune-supporting ginger, turmeric, onion, garlic, and horseradish root create an invigorating, nourishing, and healing tonic that is the perfect gift to give those who could use a little plant magic. What’s more, it’s the gift that keeps on giving. When the vinegar runs out, simply refill and steep again!

2. Toasted Spice Blend

Creating your own homemade spice blend as a gift is a thoughtful and tasty way to express your love and appreciation any time of year. This easy-to-make blend is bursting with flavor from the variety of healthy seeds and spices and can transform any meh meal into a fantastic one in a snap. Plus, it’s guaranteed to put a huge smile on the receiver’s face!

3. Pickled Beets

Vibrant jewel-colored beets set the tone for a merry and bright gift that is as delicious as it is festive! These sweet and tangy beauties are quick to make and don’t require complicated canning. Just stick them in the fridge overnight and enjoy! Pickled beets are an affordable, sustainable, and unique gift that the receiver can enjoy again and again on their own or as an ingredient in a variety of plant-based recipes.

4. Sweet and Savory Pecans

When giving the gift of Sweet and Savory Pecans, be prepared for many thank-yous and compliments. What may seem like a rather complex and elegant gift actually couldn’t be more simple to create. These easy-to-make pecans are perfectly sweet, a little savory, and plenty crunchy. To gift them, add them to a mason jar, reusable box, or storage container. In fact, you may spend more time considering how you’d like to present the gift than making the gift itself!

Editor’s Note: Obviously, this is not a recipe for those with nut allergies. If you or your recipient is allergic to nuts, you could make a variation of this with sunflower and pumpkin seeds or try our Super Seedy Granola instead.

5. Balsamic Fig Jam

This jam is sweet, savory, and just a little bit tangy. A delightful fusion of caramel figs, tart-yet-sweet balsamic, and minty thyme, Balsamic Fig Jam makes a great hostess gift to bring to your next gathering or to contribute to a celebratory vegan charcuterie board! We highly encourage you to whip up a few batches to gift to those on your list who love a sweet and sentimental gift made from whole fruit.

6. Crispy Rosemary Cracker Thins

Cracker-making in your own kitchen?! It’s not only a fun activity for you and your family to do together, but it can also make gift-giving even more exciting! These homemade crispy cracker thins are a simple way to express your thoughtfulness and care. Best of all there are no natural or artificial flavorings needed. Thanks to the addition of rosemary, you’re left with a festive and delightfully herby flavor that’s perfect for the gift-giving season!

7. Pecan Cranberry Snowball Cookies

Show your appreciation to friends, family, and neighbors this year with the gift of these tasty snowball cookies. You can gift them in a recyclable container or large mason jar. And don’t forget to include a handwritten note about how much you appreciate them (the recipient, that is, not the cookies). Once they try these snowballs, however, they’ll likely send some appreciation right back to you. (P.S. Double the batch so you have some to keep for yourself!)

Editor’s Note: For a nut-free version of this recipe, replace the almond meal with another cup of oat flour and use seeds in place of the pecans.

The Gift of Food Is the Gift of Health

Homemade gifts can be incredibly special both for the giver and receiver. And food, in particular, makes a great gift. You know it’ll get used, and it won’t take up space the way many consumer goods do.

There are many different ways to give food as a gift. But you can start by unleashing your creativity in the kitchen. And then keep that creativity going by using reusable or upcycled items for packaging and containers. Because with homemade food gifts, you’re also giving a piece of your heart, time, and effort, which is a beautiful way to express your love and care for the recipient.

Tell us in the comments:

• Have you ever received a homemade food gift? What was your favorite thing about the experience?
• What are some dishes you make that might make great gifts?
• Who are three people you can think of who would be grateful recipients of the gift of homemade food?

Featured Image: iStock.com/Daisy-Daisy

Read Next:

• Healthy Crunchy Snacks to Beat Those Potato Chip Cravings
• Food Revolution Network’s Holiday Gift Guide — 37 Healthy, Ethical, & Sustainable Wellness Gifts

The post From the Heart: Homemade Food Gifts That Speak Volumes appeared first on Food Revolution Network.

Henry VIII was wild for sweet potatoes. And I’m sure how they were prepared was a big factor. According to the Library of Congress, his favorite way was in a “spiced sweet potato pie.” But other popular ways of eating sweet potatoes at the time were “roasted and infused with wine, boiled with prunes, or roasted with oil, vinegar, and salt.”

The sweet potato was way more popular in Europe than the white potato, which arrived with Columbus from the Americas and didn’t catch on until the 1800s. And while we’re on the subject, sweet potatoes are not actually potatoes, and in fact, aren’t related botanically. While I would never diss the potato, the sweet potato is slightly healthier, with a broader range of nutrients and a lower glycemic effect.

But sweet potatoes are, well, sweet. And they’re often turned into desserts like Henry VIII’s favorite spiced pies. But they’re also versatile enough to star in many other types of dishes, including savory ones.

So in this article, we’ll look at some of the modern ways to use them in different kinds of recipes — from savory to sweet, simple to sophisticated.

And we’ll cover how to choose, store, and clean sweet potatoes so they’re fresh and tasty when you’re ready to indulge like a king (or queen).

When Are Sweet Potatoes in Season?

While you can find sweet potatoes year-round in many grocery stores (because they can store well for a long time in the right conditions), they’re typically harvested in the fall. Sweet potatoes take from 100 to 150 days to grow, from sowing to harvest. And planting doesn’t occur until the soil warms up to at least 60°F. Sweet potato slips planted in late spring become ready to harvest in July, and those put in the ground in early summer will be ready to dig out around November.

Some varieties can stay in the ground longer, however. Certain types of Japanese sweet potatoes are in season in the winter months as well.

How to Choose and Store Sweet Potatoes

There are many varieties of sweet potatoes, ranging in color from white to yellow to orange to purple. And since the colors of whole plant foods are due to particular nutrients, they can be a big help if you want to “eat the rainbow” to get a wide variety of phytochemicals. (Note: Skittles and M&Ms don’t provide this benefit; in fact, they take advantage of the fact that our brains code “colorful” as “nutritionally complete” to get us to overconsume while we wait for all those supposed nutrients to hit our digestive tracts.)

When shopping for sweet potatoes, look for ones with skins that are intact and mostly the same color. They should also be free of bruises, cracks, or signs of sprouting. (And they should also not be made of plastic, with eyes, ears, noses, and mustaches stuck on them — oh, sorry, that’s Mr. Potato Head.) Plus, give them a gentle squeeze all over, to make sure they’re firm and not squishy (which could indicate rotting).

Once you’ve brought your sweet potatoes home, you can keep them on a kitchen countertop at room temperature — as long as you plan to consume them within a week or two.

If you’d like to store them longer, keep them in a cool, dark space like a cellar or pantry. If the ambient temperature is between 55–60°F (12.5–15.5°C) and the relative humidity is high (around 85–90%), sweet potatoes can last from three to six months.

Once you’ve cut or cooked a sweet potato, it can last from three to five days in the fridge, or up to a month in the freezer.

How to Clean Sweet Potatoes

Sweet potatoes are on the EWG’s Clean 15 list, which means they’re among the fifteen plant foods lowest in pesticide residue (although they’re not free of it completely).

The main pesticide used in sweet potato farming is a fungicide found on the skin. This chemical is used to prevent scurf, which isn’t a cross between a neck covering and foam football, but rather a fungal discoloration.

You can significantly lower your exposure to this fungicide by peeling the skin, although you’ll also lose some nutrient concentration. Alternatively, you can soak them in a water and baking soda bath. To avoid mold and rotting due to excess moisture, don’t soak your sweet potatoes until you’re ready to prep and cook them.

Can You Eat Raw Sweet Potatoes?

You can’t eat regular potatoes raw (especially ones with green bits) because they contain a toxic compound called solanine. But sweet potatoes are members of a different family of tubers. They’re related to morning glories, while potatoes go to family reunions with tomatoes, eggplants, and other nightshades. Sweet potatoes and their morning glory relatives do not contain solanine, so they can be eaten raw.

However, sweet potatoes do contain raffinose, which is an oligosaccharide (the O in FODMAPs) that can cause gas, cramps, diarrhea, and nausea. On top of this, the main protein in sweet potatoes, sporamin, inhibits the properties of certain digestive enzymes. This makes it more difficult for some people to digest the proteins found in sweet potatoes, which can also lead to gastrointestinal discomfort.

So while sweet potatoes aren’t toxic and can be eaten raw, they’re easier to digest when cooked. You can also slice them and soak them in water for a few hours. This process removes some of their starch, making them more enjoyable to eat raw and possibly easier to digest.

How to Prepare Sweet Potatoes

Sweet potatoes are nothing like Green Eggs and Ham, except for one thing: You can eat them everywhere (and “everywhen,” a word that I bet Dr. Seuss wished he had thought of). Sweet potato dishes are appropriate for breakfast, lunch, dinner, snacks, and desserts. You can cook them by boiling, baking, stir-frying, grilling, or cooking and mashing.

They’re also commonly deep-fried to make sweet potato fries, but this isn’t a healthy way to consume them. Deep-frying high-carbohydrate foods leads to the formation of acrylamide, a carcinogen, although the amount formed varies by sweet potato variety and frying method. If you like the crispiness of fries, a healthier method is to bake or air fry them, which will still form some acrylamides, but less than deep-frying in oil.

Ultimately, the best way to prepare sweet potatoes is in ways you’ll enjoy them often. And if you can cook and eat them with their skin on, you’ll help retain more antioxidants.

Sweet potatoes are high in carotenoids, namely beta-carotene, which converts into the active form of vitamin A. Because this is a fat-soluble vitamin, be sure to eat sweet potatoes with a healthy source of fat to help your body absorb as much vitamin A as possible.

How do I love sweet potatoes? Let me list the ways:

• As side dishes baked in strips (fries), mashed, or cubed
• Baked whole and stuffed with toppings
• In casseroles and chilies
• In desserts and baked goods
• Blended into soups
• In a warm salad
• In grain bowls or power bowls
• As part of a sheet pan meal

Sweet Potato Recipes

Now let’s embark on a culinary adventure that celebrates the remarkable versatility of sweet potatoes. Beyond their natural sweetness and vibrant hue lies a world of gastronomic possibilities.

From hearty soups and comforting chilies to innovative salads and tempting desserts, we’ve crafted an array of recipes that will transform your sweet potato experience. Whether you’re a novice in the kitchen or a seasoned chef, these recipes are designed to inspire and delight, proving that sweet potatoes are not just a side dish but a star ingredient in their own right.

So, sharpen your knives, fire up your stovetop, and get ready to discover the endless culinary wonders of sweet potatoes. Let the cooking begin!

1. Smoky Sweet Potato and Lentil Hash

Regular potatoes are tasty and healthy, but adding sweet potatoes to our Smoky Sweet Potato and Lentil Hash takes it to a whole new level! This dish isn’t just comforting and full of flavor; it’s also incredibly nutritious. Imagine starting your day with a hearty bowl of savory sweet potatoes. It’s like a warm hug for your taste buds — and your soul. Plus, sweet potatoes have this magical way of making us feel happy. That’s why we believe this recipe is a fantastic way to celebrate the incredible nutrition that sweet potatoes bring to the table. So go ahead and indulge in this delightful dish anytime. It’s a true mealtime superstar!

2. Sweet and Savory African Peanut Soup

Sweet potatoes add the perfect amount of natural sweetness to this creamy, nutty, and nourishing soup. With an assortment of healing spices, protein-packed chickpeas, leafy green spinach, and lots of peanut butter, this Sweet and Savory African Peanut Soup is a scrumptious treat, hot or cold. The tender cubes of sweet potato also add gorgeous color to the stew, which makes it even more exciting to enjoy. After all, we eat first with our eyes!

3. Sweet Potato, Lentil, and Arugula Salad

Sweet Potato, Lentil, and Arugula Salad is a light and tasty way to enjoy sweet potatoes. And best of all, it’s ready in under 30 minutes! Peppery arugula and earthy lentils are the perfect complement to the smooth texture and natural sweetness of the sweet potato. This salad is the perfect go-to when you have extra sweet potatoes you’d like to use up, or you simply want to enjoy your daily sweet potato fix.

4. Buckwheat Sweet Potato Chili

Sweet potatoes are wonderfully versatile and an excellent addition to many savory (or sweet!) dishes — including this tasty Buckwheat Sweet Potato Chili! This chili is a comforting bowl of deliciousness that is packed with tons of nutrition: protein thanks to the buckwheat and black beans, and plenty of beta-carotene, B6, potassium, fiber, and vitamin C from the sweet potato. Buckwheat and sweet potato are a truly harmonious duo — so much so that you’ll be thinking up new ways to enjoy this delightful pairing again and again!

5. Southwest Stuffed Sweet Potatoes

Southwest Stuffed Sweet Potatoes reign supreme when it comes to a fun, filling, and delicious way to enjoy sweet potatoes. These naturally sweet orange beauties are packed with carotenoids and fiber. Plus we can’t forget the protein-packed and phytonutrient-rich black bean and sweet corn medley, delightfully creamy avocado, and flavorful herbs and spices. If you’re striving to center your diet around consuming nutrient-dense foods, this recipe certainly will help get you there!

6. Sweet Potato Gnocchi

Gnocchi just got much sweeter (and nourishing) thanks to the addition of sweet potato. These gnocchi are just as soft and pillowy as their traditional counterparts — with just a little more sweetness. What’s more, the sweet potato makes this gnocchi glow with a bright orange hue that is even more stunning when paired with your favorite green veggies and pasta sauce!

7. Sweet Potato Pie Mousse

Unlock sweet potatoes’ naturally decadent side with this silky Sweet Potato Pie Mousse. Sweet potatoes, dates, and coconut milk come together to make a lightly sweet, whipped mousse with some autumn spice that will make anyone who eats it swoon. Double the recipe to make a scrumptious sweet potato pie filling!

Enjoy Sweet Potatoes Anytime, Anywhere

As one of the oldest cultivated vegetables, sweet potatoes have firmly established their place in culinary tradition. Not only are they a nutritional powerhouse, but they also thrive in various recipes, from savory to sweet, breakfast to dessert.

Knowing when and how to choose, store, and prepare sweet potatoes ensures your full enjoyment of them. And whether enjoyed as a side dish, main course, or incorporated into desserts, sweet potatoes have proven their culinary adaptability. Take time to embrace the versatility and deliciousness of sweet potatoes when crafting your next meal.

Tell us in the comments:

• What’s your favorite way to eat sweet potatoes?

• Do you have any traditional sweet potato dishes in your family history or cultural heritage?

• Which sweet potato recipe will you try next?

iStock.com/Ika Rahma

Read Next:

• Are Sweet Potatoes Good for You? Everything You Need to Know
• Are Potatoes Healthy? The Surprising Truth About This Controversial Vegetable

The post Cooking with Sweet Potatoes: Flavorful Recipes to Try Today appeared first on Food Revolution Network.

In this case, arguing back is generally not an effective approach. Instead, I’d suggest quietly introducing them to plant-based cooking, without making a big thing out of it, so they can experience its benefits (and lack of downsides) for themselves.

With the rise of plant-based eaters as a consumer segment, there are more delicious and satisfying meat-free options than ever before. You can easily find meat and dairy analogues that will actually fool the omnivores in your life into thinking that they’re eating the “real thing.”

So in this article, we’ll take an unblinking look at the obstacles you may face when introducing plant-based eating to meat-eaters. We’ll explore various “marketing” strategies, and give you a roundup of dishes so mouthwatering, your friends and family won’t even miss the meat.

Why Some People Are Reluctant to Give Plant-Based Foods a Try

When trying to influence others to eat differently, it’s important to understand why they have certain preferences in the first place. So let’s look at why some meat-eaters push back when offered plant-based fare.

Familiar Tastes

First, there’s the simple matter of taste. Many people have grown up with animal proteins as staples in their diet. It’s a familiar taste that they know and love. Meat, especially red meat, has an umami flavor that can be very appealing because it signals the presence of amino acids (the building blocks of protein). The browning effect seen when cooking meat also involves the Maillard reaction, the same reaction that makes toast and caramelized onions taste good.

Preferences for familiar foods also make sense evolutionarily. Before globalized transportation, whatever people got as babies and toddlers was, statistically speaking, what they were likely to encounter for the rest of their lives. It just wouldn’t do for kids growing up in Kerala, Yucatan, or Sichuan province to dislike spicy food.

Misconceptions About Plant-Based Eating

Second, many people harbor misconceptions about plant-based foods. They might believe that plant-based foods lack flavor or won’t satisfy their hunger. Or they may have internalized a prejudice still reinforced by many health professionals today, that plants can’t provide sufficient protein.

You can try to counter these myths with evidence, but I’ve found that people are most amenable to updating their beliefs through exposure, not argument. A great plant-based meal can invalidate beliefs about taste and satiation. And once someone has realized they enjoy plant-based eating, they might be more open to scientific evidence about the health-giving properties of such a diet.

Some misconceptions are more deeply held, and may even be unconscious. One example is that plant-based foods aren’t “manly” because meat is associated with hunting and traditional masculinity.

If someone holds this belief and is open to reexamination, I recommend showing them The Game Changers documentary. The scene where the urologist tests the erectile capacity of three male college athletes after meat- or plant-based meals may convince the manliest man that plants are the way to go!

If the meat-eating man in your life isn’t yet ready to watch a documentary showing that plant-based eating enhances both sexual and athletic performance, I’d again recommend starting with food rather than discussion. As vegan chef and racial justice activist Bryant Terry puts it, “Start with the visceral, move to the cerebral, and end with the political.” By visceral, he means giving them the experience of delicious plant-based food before trying to change their minds.

Going Against Heritage

Another deep-seated belief is that eating plant-based means rejecting and maybe even betraying one’s family and culture of origin. The thinking goes, “What kind of Italian would I be if I didn’t eat meatballs?” Or “What kind of Hungarian would I be without goulash?” etc.

Again, there’s a powerful counterargument, which is that most traditional cultures were largely plant-based until quite recently. Meat may have been eaten on special occasions, or added to dishes as flavoring or a condiment, but the vast majority of most people’s calories came from the plant foods that grew within walking distance of their villages.

But again, I’d wait to spring that argument on someone until you’ve shared a delicious, plant-based version of someone’s favorite family recipe.

Fear of the Unknown

A third reason people might resist trying plant-based dishes is simple fear of the unknown. That’s kind of the flip side of the exposure effect, and it also makes good evolutionary sense. The person who tried that unfamiliar fruit in the wild might have discovered a delicious source of nutrients, or they could have ended up as a cautionary tale about how Virginia creeper berries may look like grapes but can effectively poison you.

The key to overcoming fear of the unknown is to sprinkle in a generous dose of “known.” In this context, that means making plant-based versions of familiar dishes and using flavors, textures, and ingredients that are already familiar and accepted.

Strategies for Introducing Plant-Based Foods

Conversation and contemplation approaches are all very well and good, but at some point, the rubber has to meet the road — or, more accurately, the tofu has to meet the tongue. Here are a few strategies to gently introduce plant-based meals so as not to trigger an omnivore’s resistance.

Themed Plant-Based Days or Meals

In the old-timey times, meat was often reserved for special occasions. You can flip the script by creating special occasions reserved for eating plant-based. The most famous of these is the “Meatless Mondays” initiative, which invites people to sample the plant-based lifestyle once a week. Research shows that people are more likely to adopt a significant change on Mondays, thanks to what behavioral scientists call the “fresh start” effect.

Of course, Monday isn’t the only day of the week with a first letter just begging for an alliterative plant-based pairing. What about Taco Tuesdays, with totally or predominantly plant-based fillings? Or Smoothie Sundays? Three-Bean Salad Thursdays? (OK, that’s stretching it a bit.)

Gradual Introduction

Also known as the “camel’s nose under the tent” strategy, gradually introducing plants into a meat-lover’s diet can take several forms. One is to start by incorporating plant-based ingredients into familiar recipes.

Lentils can sub in for part or all of the ground beef in meat sauces, sloppy joes, and chilies; chickpeas can supplement or replace tuna or eggs in tuna or egg salads; and a combination of walnuts, mushrooms, and beans added to or used instead of ground meat in hamburgers and meatballs are healthier substitutions.

The trick here is to incorporate these substitutions and supplements into foods that the omnivore in your life already knows and likes.

Taste-Alike Options

Another way to get meat-eaters to try plant-based options is to have the plants look, feel, and taste like meat. There are some naturally “meaty” plant-based foods that can mimic the texture and umami flavoring of meat. And the world is now awash in plant-based meat analogues that are becoming more and more convincing.

1. Tofu & tempeh are both versatile protein sources that can take on various flavors. Made from soybeans, both originate in East Asia and have become increasingly popular in the West.
2. Lentils are more familiar to a wider number of people and can be less intimidating than other sources of plant-based protein. They’re super versatile legumes, and you can feature them as the main ingredient in a variety of soups, stews, chilies, tacos, and casseroles.
3. Seitan, also known as “wheat meat,” has a texture similar to that of beef or chicken. It’s made from wheat gluten, and takes on the flavor of whatever it’s marinated or cooked in.
4. Jackfruit is a tropical fruit known for its meaty texture. It’s often a substitute for pulled pork in vegan versions.
5. Mushrooms are great for adding meaty texture and umami flavor. Portobellos are great on the grill, shiitakes can add meat-like depth to Asian dishes (and can make a base for delicious plant-based bacon), and some varieties of oyster mushrooms taste a bit like seafood (hence the name).
6. Plant-based meat brands such as Beyond Meat, Impossible Foods, and an increasingly growing field of competitors can also provide great transitional foods, as the taste and texture are typically very familiar to meat-eaters. They do have their limits in terms of health, though; so at some point, you may want to phase them out in favor of more whole-food alternatives.

For tips on helping family members move toward plant-based eating, we’ve got a whole other article for you.

Scrumptious Swaps: 7 Meat-Free Meals Even Carnivores Will Crave

Prepare your taste buds for an incredible dining experience made entirely possible through plants! With so many plant-based ingredients that can double as meat substitutes, you’ve got nothing to lose by giving them a try. The key to making a meal crave-worthy for meat eaters is balancing rich umami and savory flavor with a hearty and chewy texture. Together, these flavors and textures can transform even the humblest of plant ingredients into an oft-requested recipe!

1. Portobello Mushroom “Steak” Sandwich

Mushrooms are often paired with meat to further bring out both ingredients’ umami flavors. But mushrooms also make for a great meat replacement on their own in a plant-based diet. Mushrooms’ juicy, meaty texture and savory flavor give them a similar mouthfeel to meat, albeit a much healthier version. Mushrooms have zero cholesterol, trans-fatty acids, and saturated fat. And they have tons of nutrition such as B vitamins, selenium, copper, and vitamin D (if sun-exposed). Plant-based and meat eaters alike will find this “steak” sandwich just as indulgent as a meat-based version due to the delicious marinade that infuses the mushrooms.

2. Jackfruit Carnitas Pizza

Jackfruit Carnitas Pizza is a great plant-based recipe for the meat eater in your life. It’s piled high with shredded Mexican-spiced jackfruit, sweet pineapple, red onion, and (optional) jalapeño for just a bit of heat. This pizza tastes just like you are biting into a smoky meat lovers pizza — except it’s all plants! Jackfruit mimics the texture of meat and takes on any flavors you add to it, making it a versatile ingredient that is perfect for a “meaty” pizza. We think your meat-loving friends and family members will be extra happy with the textures, flavors, and nutrition in this comforting, meat-free meal.

3. All American (BEAN and BEET) Burgers

These All American (BEAN and BEET) Burgers are big on taste as well as health-promoting nutrients. They’re moist, hearty, and brimming with healthy doses of iron, vitamin A, B vitamins, fiber, and omega-3 fatty acids — not to mention flavor. No need to reach for the meat with these beauties around. Meat eaters can enjoy these tasty bean and beet burgers grill-side, and relish in the fact that their body will be as happy as their belly is!

4. One-Pot Tempeh Sausage Pasta

One-Pot Tempeh Sausage Pasta makes a delicious plant-based swap for a traditional spaghetti Bolognese dinner. Tempeh is a hearty plant protein that takes on any flavor you add to it. In this case, savory herbs and spices transform tempeh into meaty sausage crumbles. The result is a healthy and delicious meat substitute that improves even more with the addition of red tomato sauce and pasta. No one will even notice they’re not eating actual meat!

5. Korean-Inspired TLT with Pickled Veggies and Spicy Mayo

This Korean-Inspired TLT with Pickled Veggies and Spicy Mayo is a unique twist on a classic BLT, with tofu standing in for bacon. Protein-rich tofu is marinated with lots of garlic and ginger, slathered with spicy Korean-inspired mayo, and piled high with pickled veggies. Once all the fixings are on, chewy tofu will take on all the various flavors used in this dish, which makes for a delicious mouthful. Don’t be surprised if this becomes your new favorite sandwich!

6. Mushroom Lentil Chorizo Taco Bowl

The easy-peasy, plant-based chorizo in this recipe shares the smoky and savory flavors of traditional chorizo. But this version is exponentially more nutritious since it’s made with walnuts, lentils, and mushrooms. It’s a delightful meat substitute for all sorts of recipes. In this taco bowl, the chorizo adds so much wholesome flavor, texture, and nutrition that you’ll happily forget about its meat-based counterpart. What’s more, it is simple to assemble once you have the chorizo and whole grains ready to go.

7. Jamaican Jerk Tofu with Sweet Pineapple Salsa

Jamaican Jerk Tofu with Sweet Pineapple Salsa is a showstopper! The jerk tofu is a delight to both plant-based and meat eaters who enjoy exciting flavors and exploring diverse cultural cuisines. Tofu is generously rubbed with a flavorful Jamaican jerk spice blend and baked until slightly crispy, then topped with juicy and sweet pineapple salsa. This dish is equal parts sweet and spicy with a familiar meaty texture.

Give Plants a Chance!

Plant-based eating challenges traditional Western notions of what a meal should be, and so may be hard to “swallow” for people brought up on meat-based diets. But it’s not necessary — or even effective — to hit people over the head with arguments to go plant-based. There are several behavioral and culinary strategies that can make people more willing to explore plant-based options.

Ultimately, you just might find that the people in your life start asking, “Where’s the beet?” instead of “Where’s the beef?” as they discover the flavorful possibilities and positive impact of a plant-based lifestyle.

Tell us in the comments:

• If you’ve become more plant-based over time, what were some of the dishes and food strategies that helped you transition?

• What are some meat-based meals that you can use to introduce plant-based options?

• What has and hasn’t worked in terms of getting the people around you to eat less meat?

Featured Image: iStock.com/vaaseenaa

Read Next:

• Veggie Burgers and Plant-Based Meat: Pros and Cons
• The Top 5 Vegan Myths Debunked

The post From Beef to Beets: Plant-Based Recipes for Meat Lovers appeared first on Food Revolution Network.

How can I compare grapes to onions and garlic? Well, until the early 16th century, people didn’t eat grapes; they just made them into wine. The first person to popularize table grapes as a food in their own right was French king Francois I, whose dessert of choice was a nice bowl of Chasselas grapes.

Table grapes are no longer the royal novelty they once were. But even so, most grapes grown today still end up in wine bottles. Only 12% of grapes find their way to our tables whole and fresh. And because they’re expensive to transport, most of them get consumed in their country of origin — largely in Europe and North America.

If you live in a place where fresh grapes are available, they can bring a natural sweetness to your diet. You can just put a bunch on a plate and enjoy a dessert literally fit for a king. You can freeze them, add them to sweet and savory recipes, and enjoy them in cool summer beverages. (Having them peeled and fed to you while you recline on a divan is totally optional.)

To get the most out of this delicious and fragile fruit, however, you need to know how to choose, store, and clean them to preserve their flavor and maximize their freshness.

In this article, we’ll explore the best practices for handling grapes to ensure they remain at their best. And you’ll also get seven delicious recipes that incorporate different varieties of grapes.

When Are Grapes in Season?

Grapes ripen in the summer and fall, so you can find them fresh and local (at least if you consider the same hemisphere local) from July through November. If you have growing space and live in USDA zones 4–10, you may also be able to grow your own grape vines if you desire. Some varieties prefer cooler temperatures, while others thrive in the heat.

In addition to growing your own grapes, you can also find table grapes in grocery stores, natural foods stores, farmers markets, and community-supported agriculture (CSAs).

Globally, three Mediterranean countries dominate the grape trade: Italy, Spain, and France. In the US, California is where the vast majority of grapes are grown. (A lot of California grapes also end up as raisins. I’d make a joke about this, but my sense of humor isn’t that dry.)

How to Choose Grapes

Unlike lots of other kinds of fruit, grapes don’t ripen after picking, so look for grapes that are at their peak of sweetness: plump, well-rounded, and firm to the touch. Avoid ones that look shriveled, or have wrinkles or soft spots. The stems of grapes should be green and flexible. And don’t be put off by any powdery film on the surface of the grape’s skin — that visible bloom is a sign of freshness.

Since grapes are typically sold in bunches, take a moment to check the entire bunch for signs of mold, bruises, or damaged fruit.

Although some popular types of table grapes may be available year-round, getting them when they’re in season ensures the freshest and tastiest fruit.

How to Store Grapes

Once you get your grapes home, you can keep them fresh by storing them in your refrigerator, where they’ll keep for about two weeks. That said, my understanding of grape psychology tells me that they will start to grow sad and insecure after two or three days, wondering why you aren’t eating them.

In the fridge, you can prolong their freshness by storing them in a ventilated produce bag or an airtight container that’s free of moisture.

Out on the kitchen counter at room temperature, they’ll last three to five days, but I’d eat those grapes within a day or two for the best flavor and texture.

You can also freeze grapes, which will keep them for months. They get even sweeter when frozen, and develop a texture almost like ice cream, or a fruit popsicle. Just rinse them, pull the individual grapes off the stem, dry them, and place them individually on a cookie sheet (don’t let them touch each other to avoid clumping). Freeze the entire sheet, then put the grapes into a freezer-safe container and put them back in the freezer.

How to Clean Grapes

Unfortunately, nonorganic grapes typically have high levels of pesticide residues, earning them the dubious distinction of 8th place on the Environmental Working Group’s (EWG) Dirty Dozen list. According to the EWG, more than 90% of grape samples tested positive for residues of two or more pesticides. To avoid these chemicals, choose organic varieties whenever possible.

Regardless of whether you’ve got organic grapes or not, however, you’ll probably want to wash them to remove any dirt, pesticides, or bacteria that may be present on their skin. While there are plenty of commercial produce-washing products out there, current research points to a simple and inexpensive method as the most effective in removing pesticides: a solution of one ounce of baking soda dissolved in 100 ounces of water. Don’t just dunk and rinse, though; soak the grapes for 12–15 minutes for maximum pesticide elimination.

How to Eat Grapes

Grapes are great both raw and cooked. You can eat raw grapes by the handful, either fresh or frozen. (I’d slow down for the frozen ones, though. Pop them one at a time into your mouth and savor the flavor explosion as it warms up and releases its juicy sweetness.)

I don’t have any research to back this up, but I believe grapes actually taste better when you feed them to yourself, rather than hiring scantily-clad people to do it for you as you recline in luxury.

Cut in two, raw grapes can add sweetness and pizzazz to leafy green salads. Similarly rendered, they are great in fruit salads, where they get along with berries, bananas, and other fruits.

Blended, they act as natural sweeteners. You can add grapes to savory salsas, salad dressings, and sauces, as well as to sweet smoothies, smoothie bowls, and acai bowls.

Cooked, grapes make great jams and jellies. They’re naturally high in pectin (the gelling agent typically added to fruit jams), so all you have to do is remove the skins, cook down, add any additional sweetener if desired, cool, and can.

You can also roast them with vegetables for a delicious and eye-popping side dish or appetizer, and include them in cooked desserts and baked goods.

Grape Recipes

Kitchen creativity knows no bounds, especially when it comes to juicy grapes! In addition to eating them by the handful and spreading them on a lunchtime PB&J, there are so many other ways to enjoy these culinary chameleons. We’ve created seven delicious ways to experience grapes that will help you reap their health benefits at the same time. There’s a recipe here for everyone. So give these grape-riffic, plant-based recipes a try!

1. Vegan Feta and Grape Skewers

The texture of a grape is a delightful blend of soft juiciness with a delicate outer skin that provides a gentle snap as you bite into it. Now imagine, in the same bite, tangy vegan feta with a burst of fresh sweet basil. Vegan Feta and Grape Skewers balance savory and sweet in an all-in-one-bite appetizer that’s guaranteed to garner rave reviews!

2. Nourishing Grape and Chia Jam

Nourishing Grape and Chia Jam is our version of a classic grape jam. By adding chia seeds (filled with lots of omega-3s) and maple syrup in place of white sugar, this jam is the perfect balance of sweet, tangy, and tart. Plus, the deep purple color (hello, anthocyanins!) is a gorgeous addition to your slice of toast or morning oats!

3. Refreshing Green Grape Slushie

If green grapes are your preference, then we have the recipe for you! Beat the heat with this Refreshing Green Grape Slushie. A frosty, zingy, and tantalizing blend of lime, mint, and grapes, this vibrant slushie is a celebration of natural grape flavor in a cool and invigorating frozen treat!

4. Balsamic Roasted Brussels Sprouts and Grapes

Roasted brussels sprouts and grapes take on a slightly caramelized flavor in this tantalizing side dish. Both the brussels sprouts and grapes develop a deeper flavor as they roast, making this a delicious side dish to complement a heartier meal. Pair it with grilled tofu or tempeh, or add to a savory grain bowl. What’s more, as the grapes begin to burst, their juices mix with the Balsamic Hemp Dressing to make a sweet and sticky coating on the Brussels sprouts that is out-of-this-world good!

5. Creamy Vegan Waldorf Salad

We may be biased, but juicy red grapes, toasted pecans, and a creamy yogurt dressing are a match made in heaven with this Creamy Vegan Waldorf Salad. This recipe is a  delicious and refreshing way to enjoy grapes. Plus, it’s packed with phytonutrients from the grapes, healthy fats from the pecans, and probiotics from the dressing. If you’ve been looking for some sweet plant-spiration for grapes, then look no further than this heavenly recipe!

6. Roasted Grape, Grain, and Tempeh Sausage Bowl

Roasting grapes is a game changer for a few reasons: They become melt-in-your-mouth soft while also becoming slightly caramelized, and the natural sweetness in grapes intensifies even more. Yum! Together with roasted balsamic red onion, radishes, and sweet, savory, and spicy Tempeh Sausage, you’ll enjoy a party of flavor in your mouth. This grain bowl is filling, nourishing, and one of the most delicious ways you can enjoy roasted grapes!

7. Charoset

This Jewish-inspired recipe uses grapes in both their dehydrated and juiced forms. Charoset is a delicious concoction of raisins, apples, almonds, walnuts, cinnamon, and dates. But soaking them in natural grape juice takes this recipe to the next level. Although there are many ways to make this sweet relish, we think our version is one of the tastiest ways to harness the flavor and nutrition of grapes!

We’re Grapeful for Grapes!

Grapes have come a long way from their origins as wine-making fodder, and are now seen as delicious in their own right. They’re sweet, juicy, convenient, and versatile, and can be enjoyed raw and cooked, fresh and frozen. To fully savor them and get the most out of their culinary potential, it’s useful to know how to select, clean, and store them.

By following the tips and guidelines provided in this article, you can ensure that every bunch of grapes you bring home brings joy to your taste buds. So whether you’re enjoying them fresh by the handful, incorporating them into delicious recipes, or exploring their frozen wonders, let grapes add a burst of natural sweetness to your life.

Tell us in the comments:

• Do you eat table grapes?
• Have you tried freezing grapes for year-round pop-in-the-mouth treats?
• Which grape recipe will you try next?

Featured Image: iStock.com/Pekic

Read Next:

• 5 Healthy Berry Recipes & How to Use Berries

The post How to Store, Clean, and Eat Grapes appeared first on Food Revolution Network.

In the 1944 hit song “Swinging on a Star,” Bing Crosby croons, “If you don’t care a feather or a fig, you might grow up to be a pig.” While the lyric seems nonsensical at first, the concept originates from the Spanish phrase “non darsele un higo,” which means “not to care a fig.” It’s sometimes illustrated by an obscene hand gesture called The Fig of Spain, which isn’t far off from an obscene Italian gesture called “the Mano Fico” (or fig hand).

Although I could continue on into the historical, cultural, and etymological origins of one of the world’s great fruits (Adam and Eve wore fig leaves, after all), instead, I want to point out how fabulous figs are (risqué or not) and give you some inspiration for how to use them in recipes.

There are so many reasons to think figgy when you’re cooking. Incorporating figs into recipes not only adds sweetness but a depth of flavor as well. Figs can be used both fresh and dried. And they can be used to enhance both sweet and savory dishes.

So let’s dive into the world of figs, exploring their nutritional value, health benefits, availability, storage methods, and creative ways to incorporate them into your culinary repertoire. When we’re done, I’m sure you’ll “care a fig” about these amazing fruits!

Why Eat Figs?

Because they’re delicious and nutritious, that’s why!

Nutritionally speaking, figs are a rich source of bioactive compounds and phytochemicals, including antioxidants, phenolic compounds, polyunsaturated fatty acids, phytosterols, and vitamins. They also deliver essential minerals such as potassium, calcium, phosphorus, copper, manganese, and the much-needed magnesium (some researchers consider magnesium deficiency to be a global public health crisis). And figs, as proud members of the plant food family, deliver fiber as well.

As part of a balanced diet, figs can play a role in preventing and managing various diseases and conditions, including cancer, diabetes, constipation, cardiovascular disease, and disorders of the gastrointestinal tract.

And thanks to their natural sweetness, they can “healthify” recipes that might otherwise require refined sugar or other highly processed sweeteners.

When and Where to Buy Figs

Figs originated in the Middle East and Mediterranean regions and are primarily grown in warm climates. Top producers of figs globally include Turkey, Greece, Spain, Iran, and Syria. The US is no slouch, either, with the vast majority of commercially grown US figs coming from California, even though the trees were introduced there only within the last two centuries.

If you’re looking for fresh figs, you’ll find them in season during the summer and fall months in the northern hemisphere, and in the winter and spring months in the southern hemisphere.

Dried figs are available year-round and can be found in the produce section or snacking aisle of grocery stores, or the dried fruit section of Middle Eastern markets. You may also score figs at farmers markets, CSAs, and in produce boxes. Residents of California are particularly fortunate fig-wise since the state boasts a wide variety of figs, both fresh and dried.

How to Choose a Ripe Fig

Fresh figs can be anywhere from round to slightly oblong in shape, wider at the flower end, and tapering to a point where they were joined to the tree. Depending on the variety, the interior flesh of figs may be purple, yellow, or green. Fig skin darkens as they ripen.

Look for figs that are plump and soft to the touch, with slightly wrinkled skin. You’ll also want to sniff them; ripe figs have a sweet, earthy scent. If you get a whiff of sour (or the sickly sweet pong of red wine that’s been sitting in the heat too long), keep walking. Those figs are starting to ferment, and will not be fun to eat or cook with.

When selecting dried figs, look for ones that are plump and moist, with a slightly sticky texture. Avoid figs that are hard, dried out, or shriveled, unless you’re in the mood for some high-intensity chewing practice.

How to Store Figs

Fresh figs are best when stored in the refrigerator. They’ll typically last 5–7 days there, but if you buy ones that aren’t completely ripe, they can last up to two weeks. Fortunately, the recipes below will make it easy to move those figs from the fridge to the table in plenty of time.

Dried figs will last for six months to a full year if stored in a cotton produce bag in your pantry. If you’re concerned about insect infestations, you can add wild fennel, bay leaves, and/or anise seeds to the bag to disguise the smell of the figs and deter bugs. You can also keep dried figs in an airtight container on a shelf in your fridge, where they’ll be good for up to a year, or even freeze them, which can extend their edible life span to a year and a half.

How to Use Figs in Recipes

Different varieties of figs have different flavor profiles, which chefs broadly classify in one of three ways: sugar, honey/agave, and berry.

Sugar figs typically feature an inner flesh that varies in color from amber to brown, and their outer skin can exhibit a spectrum of dark hues.

Honey and agave figs, on the other hand, display a golden to yellow inner pulp that can sometimes take on a caramel tone. Their outer casing usually presents in shades of yellow.

And you can identify berry figs by their red to purple inner flesh. Their skin can be either light or dark in color.

For a discussion of the different flavors and uses of figs that should have earned someone a PhD for comprehensiveness and complexity, check out this primer, courtesy of Mountain Figs.

If you’re looking for foods to pair with figs, some common choices include nuts, seeds, cheese analogues, citrus fruits, herbs like thyme or rosemary, and spices like cinnamon or cardamom.

Figs work well in a variety of desserts. Yes, figgy pudding may spring to mind, as well as baked fig bars (think “Newtons,” but homemade and minus corn syrup and sodium benzoate), but you can also deploy figs to great effect in tarts, cakes, and “nice cream” (plant-based frozen dairy analogues).

Figs can also raise the game of non-dessert baked goods such as muffins, pancakes, and breads. And you can make delicious fig spreads, jams, and jellies, and blend figs into sauces and salad dressings.

In terms of savory recipes, figs go well in salads, sliced as hors d’oeuvre toppings, and in savory Mediterranean stews.

Fig Recipes to Try at Home

Step into a world of natural sweetness and wholesome nourishment with the enchanting allure of figs. These delectable fruits, with their unique and captivating flavor, offer a delightful array of health benefits and culinary possibilities that promise to leave your taste buds dancing with joy. If you have been a fig lover for a long time, or you’re just now discovering their culinary potential, there’s something for everyone with these sweet and savory fig recipes!

1. Fig and Hazelnut Smoothie Bowl

If you find yourself in the same smoothie routine, break the mold and give this Fig and Hazelnut Smoothie Bowl a try! Fresh figs have a sweet honey-like taste with a light floral note, giving this nutritious bowl a unique flavor profile. Combined with sweet and nutty hazelnuts and creamy bananas, this creamy smoothie bowl is not only satisfying but also packed with essential nutrients (especially calcium) to kick-start your day on a healthy note.

2. Crumbly Oat and Fig Bars

Crumbly Oat and Fig Bars are a delicious and nutritious treat that combines the wholesome goodness of oats with the natural sweetness of figs. These bars are easy to make and packed with fiber, too — making them a nutritious snack or dessert that delivers that classic Fig Newton flavor with a soft and chewy cookie-like texture. After just one bite, you may find yourself taking a trip down memory lane!

3. Balsamic Fig Jam

Balsamic Fig Jam is a versatile condiment that combines the sweetness of ripe figs, the tanginess of balsamic vinegar, and the savory, umami flavor of caramelized shallots. This flavorful jam is the perfect way to enjoy the flavor of figs (plus benefit from their fiber and other nutrients). Try it as part of a delicious, sweet and savory breakfast toast or on top of your favorite roasted dishes.

4. Almond Ricotta Pear Toast with Balsamic Fig Jam

Almond Ricotta Pear Toast with Balsamic Fig Jam is a delightful union of the tangy, sweet, and fruity (from the fig jam) with the creamy and savory (from the almond ricotta). Topped with buttery pear slices, you have a toast that skillfully represents the sweet and savory pairing of fruit and “cheese.”

5. Nutty Harissa Cauliflower and Figs

Our Nutty Harissa Cauliflower and Figs is a delightful combination of bold flavors and craveable textures. Despite so many wholesome ingredients, figs manage to steal the show in this recipe. Thanks to their natural sweetness and toffee-like flavor, they are a scrumptious pairing with warm roasted cauliflower and savory pistachios. With just a touch of spice, this spectacular side dish is a one-of-a-kind recipe that will ignite your inner fig enthusiast!

6. Roasted Fig and Walnut Arugula Salad with Wheat Berries and Vegan Feta

Spicy arugula paired with earthy radish, sweet figs, crunchy walnuts, and a tangy dressing makes for a perfectly balanced salad, both in flavor and nutrition. If you’re a fan of figs, get ready to experience them in a delightful way that just might become your new favorite. If you’re not usually a fan of figs, then this is an opportunity to try this sweet and jammy fruit as part of a flavorful, texture-rich, and nourishing meal.

7. Sweet and Savory Moroccan Vegetable Stew

In this Sweet and Savory Moroccan Vegetable Stew, you can explore the flavors of Moroccan cuisine through the rich fruitiness of figs! Figs are commonly found in many sweet and savory Moroccan dishes, which makes them a natural fit for the blend of warm, robust, and soothing spices like turmeric, cinnamon, cardamom, and cumin.

As the stew simmers, the figs soften and infuse their sweetness into the dish, creating a thick and luscious stew base. Together with protein-packed chickpeas and nourishing vitamin- and mineral-rich veggies — like sweet potato, carrots, zucchini, and green beans — this dish is packed with delightful flavors and textures that are sure to tantalize your taste buds.

Get Figgy With It!

Figs are nutritious and versatile fruits that can level up a wide array of recipes. Whether enjoyed fresh or dried, their nutrition and potential health benefits make them a valuable food, especially as a natural sweetener. Now that you understand how to choose, store, and use figs, you can fully take advantage of the rich properties that figs bring to the table.

Tell us in the comments:

• Are you a fan of figs? Where did you first encounter them?

• Have you cooked with figs? What have you made?

• Which fig recipe will you try next?

Featured Image: iStock.com/Elena Sapegina

Read Next:

• Summer Fruits You’ll Love for Their Incredible Health Benefits and Tempting Tastes (Including 3 That Are Surprisingly Healthy!)
• Discover the Top Tips for Selecting and Using Papayas in Recipes

The post How to Use Figs in Your Culinary Creations appeared first on Food Revolution Network.

And then there’s Tom Brady, the recently (twice) retired quarterback widely regarded as the best to ever play the game, with seven Super Bowl wins to his credit. Brady’s latest retirement came at the age of 45 — 23 full seasons after getting chased, hit, and slammed to the turf by the world’s most scary 6’3”, 310-pound opponents.

In addition to genetic explanations, or just plain luck, there’s a third (and most likely) possibility as to how Brady pulled this off. Since 2004, Brady has been eating an entirely whole-food diet that’s largely plant-based, which has allowed him to maintain muscle mass and recover quickly from injuries.

So what’s the connection between diet and muscle health? What about Brady’s diet, in particular, contributed to his health and career longevity? And also, if you’re not a professional athlete, why should you care about building and maintaining muscle mass as you go through life?

Let’s “tackle” that last question first.

Why Building Muscle Is Important for Good Health

Strong muscles are important for everyone, even if you’re not an athlete, bodybuilder, or your family’s designated jar opener. Being strong allows you to support your body in various situations and positions, and allows you to perform essential movements like lifting, gripping, bending, and pulling.

Stronger muscles produce stronger bones and joints, which can help prevent injury, as well as stave off degenerative bone diseases like osteoporosis. But increasing muscle mass and strength can also prevent chronic diseases that are seemingly unrelated to your ability to do bicep curls and squats.

Stronger muscles aid your metabolism, which makes sense if you think about the fact that one of the main functions of metabolism is to get fuel to those muscles. One 2013 study found that bigger, stronger muscles actually combated insulin resistance and prevented the development of type 2 diabetes in mice. (Our view on the use of animals in medical research is here.)

The need to maintain muscle mass becomes more critical as you age because muscle loss occurs naturally with aging. As much as it pains me to write this, muscles start deteriorating in your 30s. Between ages 40 and 60, most people lose an average of 8% of their muscle mass every decade. After 60, the loss typically accelerates at an even faster rate.

Let’s drive home the seriousness of muscle loss by using its scary medical name: sarcopenia (from the Greek sarco, meaning flesh, and penia, meaning poverty). Studies show that sarcopenia comes with many health consequences: People get diseases sooner, move less easily, and can die earlier.

Muscle strength and mass are even associated with a lower risk of cognitive decline and dementia. So leg day may actually turn out to be brain day.

So what are some of the best ways to build muscle?

How Do You Build Muscle?

I know this is Food Revolution Network, but I’ve got to start by telling you that you probably can’t build much muscle in the kitchen (unless you’re lifting weights in there, or have the world’s heaviest cast iron pans). The best way to grow your muscles (here’s another scienc-y word — hypertrophy — to describe that phenomenon) is through exercise. And, in particular, the kind of exercise known as resistance training.

Resistance training is any physical activity that causes the muscles to work against some opposing force (like a weight). There are two main varieties: isometric and isotonic. Isometric exercises keep joints still, while the muscle group strains against the resistance. Examples of isometric exercises include planks, wall sits, held yoga poses, and so on. In other words, your muscles are working, or you collapse downward (because that’s where gravity wants you).

Isotonic exercises involve moving muscle groups against some resistance. Examples include push-ups, sit-ups, and lifting weights.

You can combine isometric and isotonic training by, for example, resting at the top of a push-up before going down again, or holding a squat near the bottom for a few seconds before straightening your legs.

Do You Have to Use Heavy Weights?

Many people believe that for weight training to effectively build strength and mass, you need to lift heavy weights. Hence the oft-repeated (though misleading) saying: “No pain, no gain.” But in one recent study, people in their middle age, who opted for lifting lighter weights, gained as much strength and muscle growth as those who favored significantly heavier weights. These findings challenge the prevailing notions in the fitness community, which often advocate that only substantial weights can yield effective results.

As well, there is another groundbreaking research study, which stands as the most comprehensive meta-analytical review on resistance training to date. Remarkably, it found that there isn’t a singular superior way to lift weights. It didn’t matter whether people engaged in routines featuring heavy or light weights, nor if they engaged in frequent or infrequent sessions and sets. Everyone experienced marked enhancements in muscular strength and mass – regardless of their age or gender — if they put in the time. These findings highlight the universal efficacy of resistance training in sculpting a stronger, more muscular physique for anyone committed to the process.

Unfortunately for the couch potatoes of the world, however, just thinking about the gym or buying a gym membership or even walking in the front door and buying a smoothie, doesn’t help all by itself. You have to actually use the weights.

How Hypertrophy Works

Let’s get back to that term hypertrophy (which, remember, is the fancy word for muscle growth and not a high-strung, gold-plated figure on a pedestal) and examine what has to happen biochemically for it to occur.

To put it simply, resistance training grows muscle cells first by damaging them and allowing them to recover, and then repairing them. When you use muscles beyond their current capacity, they respond by sustaining “micro-tears” (rhymes with bears, not fears — perhaps because they aren’t actually crying, although sometimes it might feel that way). Then during recovery, your body repairs these tears with combinations of proteins and hormones to help them grow back bigger and stronger.

This is known as adaptation; it’s like your muscles are going, “Wowza, that load was uncomfortably heavy. We’d better grow stronger just in case an even bigger challenge comes along next week.” And the key trigger of adaptation is volume: the total weight lifted during a given exercise. The higher your volume, all other things being equal, the more hypertrophy, and the stronger and bigger your muscles become.

Load also matters. There’s evidence that fewer repetitions of heavier weights cause more micro-tears and leads to greater hypertrophy — although experts caution that this shouldn’t be your only style of workout.

Frequency is also important. Working your muscles on a regular basis, and changing up the specific exercises, enhances muscular adaptation and thereby facilitates them growing stronger.

Diet and Muscle Growth

Caption: Vanessa Espinoza, Vegan Athlete, Personal Trainer, and Nutrition Coach

So resistance training is the first step in building muscles. But as we’ve just seen, muscles don’t get built when we lift weights or hold planks. Rather, that’s where they get torn down.

Muscles rebuild and grow during recovery, with a basic recipe of rest plus nutrition. The food you eat gets turned into the proteins and hormones that grow your muscles and lead to adaptation, as well as the energy required to fuel the process and to allow you to repeat workouts again and again.

Food has a lot of different jobs to do when it comes to building muscle. And one of the most important is to provide amino acids to replace the ones damaged during exercise. The macronutrient source of amino acids is our pal protein. That’s why athletes need lots of protein.

But while protein is necessary, there are many other nutrients that also contribute to muscle growth. And too much of the “wrong” kind of protein can actually damage your health and reduce your longevity.

The Role of Protein in Building Muscle

When you consume foods that contain protein, you digest them into their component amino acids, which your body uses as the building blocks for various tissues, enzymes, and hormones that keep you going. In the context of resistance training, protein is necessary for muscle building and repair to occur after exercises are complete. And eating protein shortly after exercising has been shown to support muscle synthesis — although researchers disagree on both the optimal amount of protein and the timing window that leads to the best results.

On the other hand, eating too much protein (or more than your body needs) can lead to a variety of health issues, potentially shortening your life.

Excess protein is associated with an increased risk of heart disease and stroke, as your body lacks a mechanism for storing protein (unlike carbohydrates, which get stored as glycogen, and fats, which get stored as fat). So if you consume more protein than your body can use, it either gets broken down for energy or converted into fat — and both processes can be hard on your body.

The majority of people eating the modern industrialized diet are already eating too much protein. And many of them are doing so based on the erroneous belief that if some protein is good, then more must be better. To calculate how much protein you really need, follow the steps in this comprehensive article on plant-based protein.

Why Animal Protein May Not Be the Best for Your Health

The source of your protein matters as well. The ill effects of excess protein are almost exclusively found in people over-consuming animal protein. While there’s a common misconception that animal protein is nutritionally superior to plant protein, and that people — especially athletes — who eat a plant-based diet probably aren’t getting enough protein, that myth has been comprehensively debunked.

Not only does a diet rich in plant protein provide adequate amounts of all of the essential amino acids, it also protects the body from too much insulin-like growth factor 1. IGF-1, as it’s known by its friends, is a hormone produced from protein that helps control the growth and development of organs, muscles, and tissues in the body.

IGF-1 is crucial for your body’s development when you’re young, and plays a role in hypertrophy as well, but too much of it can negatively affect your health. High IGF-1 levels are associated with increased cancer risk, for example. And animal protein, but not plant protein, spikes IGF-1 levels in your body.

B Vitamins and Muscles

Protein isn’t the only important nutrient when it comes to muscle building and athletic performance. B vitamins also play a role. Your body needs them to convert proteins and sugars into energy, as well as for synthesizing and repairing the red blood cells that carry oxygen to the rebuilding muscles.

Two vitamins in the B family, folate (B9) and vitamin B12, are critical cofactors in energy production and in the rebuilding and repair of muscle tissue damaged by physical activity. Folate, in particular, has been associated with muscle strength in large-scale population studies. And there’s an association between niacin (a form of vitamin B3) and vitamin B6 intake and physical strength in older people.  And vitamin B12 helps regulate levels of homocysteine, a by-product of protein metabolism.

Carbs and Muscle Growth

When it comes to getting swole (or maintaining muscle mass), we can’t forget about carbohydrates. They’re the principal energy source that we use to move, so we need them to fuel our workouts. Carbs also stimulate insulin production, a powerful anabolic hormone (meaning that it stimulates growth, including that of muscles).

And if your workouts involve endurance activities, dietary carbohydrates can support and enhance your performance, since they’re your muscles’ preferred energy source during moderate- to high-intensity activity.

This is why many endurance athletes engage in the practice of “carb loading” prior to the start of their event.

Fat and Muscle Growth

You also need to consume some healthy fats to support muscle growth. These include monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids, which also promote the production of muscle-building hormones. Compared to the saturated fat in animal products, polyunsaturated fats are more likely to promote gains in lean muscle mass as opposed to being stored as fat.

A Supplement to Consider: Creatine Monohydrate

Many weightlifters and bodybuilders supplement with creatine monohydrate to aid muscle growth. And unlike some other supposed performance-enhancing supplements sold at the gym (or in shady online infomercials), there’s actually plenty of evidence to support its effectiveness.

A 2022 meta-analysis of 16 randomized controlled trials of creatine monohydrate supplementation and muscle gain found that people — especially those who were young and healthy — who trained hard achieved greater muscle growth than those who trained similarly but did not supplement.

You might be thinking, but hold on a minute! There are other substances that grow muscles but come with some nasty and potentially life-shortening side effects — for example, anabolic steroids. They’re notorious for helping perfectly talented mortals to win epically long bicycle races and break home run records while increasing their odds of premature heart attacks and strokes, liver disease, kidney failure, and psychiatric imbalances.

Is creatine another “Faustian bargain,” helping to grow muscles today at the expense of health tomorrow?

In a word, no. Current research not only finds no dangers but actually supports taking creatine to improve, of all things, cognition and brain health. And the gains are particularly impressive in vegetarians, who, by virtue of avoiding meat, typically have less creatine in their diets and their tissues.

In 2003, researchers published a study showing improvement in both memory and intelligence tests in vegetarians who consumed five grams of creatine a day for six weeks. And a 2011 study found that vegetarians who supplemented with 20 grams of creatine monohydrate for just 5 days improved their memories compared with those taking a placebo.

Both Exercise and a Healthy Diet Will Help You Gain Muscle

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A post shared by Torre Washington IFBB Pro (@torre.washington)

Caption: Torre Washington, Vegan Competitive Bodybuilder & Fitness Coach

To summarize so far: Weight-bearing exercise by itself won’t build muscle unless supported by your diet. Diet alone can’t build muscle unless you’re also stressing your muscles through resistance training. But when you combine the right kind, frequency, and intensity of exercise with a healthy diet, you can build and maintain muscle mass throughout your life.

There are dozens of professional plant-based athletes who prove that both muscle mass and performance aren’t hindered by not including animal products. In addition to Tom Brady and a bunch of Tennessee Titans in the NFL, there have been Olympic weightlifters (Kendrick Farris), tennis greats (Venus Williams), basketball players (Chris Paul), soccer stars (Alex Morgan), and Olympic cyclists (Dotsie Bausch).

Even the most famous bodybuilder of all time, Arnold Schwarzenegger, has “terminated” the meat-heavy diet of his professional lifting days in favor of a mostly plant-based diet. The actor who delivered the iconic put-down “You hit like a vegetarian” in the 2013 movie Escape Plan has more recently been promoting a plant-based diet, especially for bodybuilders and other athletes in the second half of life.

And closer to home, I work out regularly with my dad, John Robbins, who is now 76 and still stronger than me (and I’m no weakling, thank you very much). One of my life goals, in addition to bringing about a food revolution of healthy, ethical, and sustainable food for all, is to bench press more weight than my dad before he hits 100!

Best Plant-Based Foods to Build Muscle

So let’s get to the details. What are some of the best foods to help preserve and even increase your muscle mass and strength?

1. Legumes

Both beans and lentils are good sources of plant-based protein and complex carbohydrates, as well as providing dietary folate.

For more on beans and how to use them, see our article here.

For more on lentils and how to add them to your diet, see our article here.

2. Tempeh

Tempeh, a fermented soybean cake that originated in Indonesian cuisine, delivers plant-based protein and a variety of B vitamins, with the added bonus that the fermentation it’s undergone may help make its nutrients more bioavailable.

For much more about tempeh, see our article here.

3. Nuts and Seeds

Nuts and seeds are high in protein and healthy fats, as well as folate and vitamin B6.

Here’s a comprehensive article on nuts and your health.

And if you’d like to find out about making your own nut and seed butters, this article has got you covered.

4. Quinoa

Quinoa, a pseudocereal originally cultivated in the Andes region of South America, is a gluten-free whole grain with a nutty, creamy taste. It’s high in protein, including all nine of the essential amino acids, and provides complex carbohydrates as well.

For more on quinoa (including how to pronounce it), check out our article here.

5. Sweet Potatoes

Sweet potatoes can’t be beat for the delicious way they deliver long-acting complex carbohydrates, as well as vitamins B3, B5, and B6.

For everything you didn’t realize you wanted to know about sweet potatoes and your health, here’s an article dedicated to these terrific tubers.

6. Oats

Oats provide a ready source of glucose to muscles while still being low glycemic (i.e., not spiking blood sugar), in addition to biotin (B7), vitamin B1, and protein. A 2020 study found that oatmeal eaten before a high-intensity workout actually blocked the formation of some of the inflammatory compounds that typically form after such exercise.

Find out more about the health benefits and environmental considerations of oats.

Muscle-Building Recipes

You probably don’t need fancy (and expensive) formulas to enhance your athletic performance. All you need is a healthy, energizing, and muscle-enhancing diet to support your fitness goals. From hearty plant-based proteins to energizing and B vitamin-rich greens to fiber-rich carbohydrates, these nutrient-dense recipes make a great template for a performance-enhancing meal plan and are a delicious way to enjoy the key nutrients required to thrive on a plant-based diet.

1. Simple Homemade Granola

Simple Homemade Granola is an easy-to-prepare breakfast cereal or midday snack that fits right into a healthy diet for peak performance. This lightly sweetened crunch-fest offers plenty of fiber, healthy fat, and plant protein that results in a delicious, wholesome recipe to make again and again. Plus, the combination of fiber-rich oats and protein-packed nuts and seeds makes it a highly nutritious way to support muscle recovery and growth!

2. Plant Protein-Powered Salad

Boasting 20 grams of plant protein per serving, our Plant Protein-Powered Salad contains healthy fats, fiber, and a spectrum of phytonutrients. This salad is a great example of how you can optimize nutrition for muscle growth while meeting your protein needs with ease. What’s more, this salad is nourishing and satisfying!

3. Tempeh Sausage Pasta

Tempeh Sausage Pasta hits all the right notes for a wholesome meal that has tons of flavor and nutritional value. Tempeh is a hearty plant protein that takes on any flavor you add to it. In this case, savory herbs and spices transform tempeh into meaty sausage crumbles. The result is a healthy and delicious meat substitute that gets even better with the addition of red tomato sauce and pasta. Essentially, this is an all-in-one meal with high-quality plant-based protein, fiber-rich carbohydrates, and vitamin-rich veg that makes eating for muscle building simple and delicious!

4. Hearty and Healing Lentil Burgers

Hearty and Healing Lentil Burgers do double duty. They’re hearty and savory enough to leave you feeling satisfied and nourishing enough to support your fitness goals. Plus, there are plenty of B vitamins, iron, magnesium, potassium, zinc, and lots of plant protein and beneficial fiber in every delectable bite. This is a perfect meal to pile high with even more nutritious veggie toppings to take its nutrient quotient to the next level.

5. Peanut Butter Smoothie for Weight Gain

Creamy peanut butter pairs surprisingly well with leafy greens in this nutrition-maximizing blender creation. In addition to spinach and peanut butter, the banana and dates ensure that it’s naturally sweet and delicious. Plus, this is a great post-training liquid meal thanks to healthy servings of protein, carbohydrates, and healthy fats, which work together to help replenish your body and keep you feeling energized!

Building Muscle on a Plant-Based Diet Is Possible!

Building muscle is necessary for strength and important for overall health. And it becomes especially important with age. To build muscle, you need a combination of both exercise and nutrition.

Protein, as well as B vitamins, complex carbohydrates, and healthy fats, all contribute to muscle mass and strength. Whole foods, plant-based sources of these nutrients can help your body to meet its needs while bringing down inflammation. And unlike foods of animal origin, plant-based foods can help protect you from chronic diseases.

By including some of these foods and recipes, along with getting in resistance training and other forms of strength training exercise, you can build and maintain muscle while laying the groundwork for a long and strong life.

Tell us in the comments:

• Are you an athlete, or do you work out regularly?

• Now that you’ve read this article, do you understand how to build muscle on a plant-based diet?

• What’s your favorite post-workout meal?

Featured Image: iStock.com/Hispanolistic

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The post Building Muscle on a Plant-Based Diet: The Best Foods & Nutrients to Eat appeared first on Food Revolution Network.

Since then, more and more fruits have become available as juices. But it wasn’t until the 1960s that home juicing became a “thing” — as companies started manufacturing juicers small enough to fit on a kitchen counter. Soon citrus wasn’t the only kind of fruit that could be juiced; even vegetables could now be consumed in liquid form.

These days, juicing predictably pops up as a health craze every few years (the most recent phenomenon was the celery juice fervor promoted by “Medical Medium,” Anthony William). And with the juice extractor market size estimated at $2–3 billion, there’s a lot of marketing of those homemade juices as a quick, easy, delicious, and convenient way to harness the nutritional benefits of fruits and vegetables.

While I’m as gung-ho as anyone about getting more fruits and veggies into our diets, there is one issue with juicing that few people are talking about: food waste.

Juicing, by definition, extracts juice from fruits and vegetables, which means there’s always some stuff left over, typically referred to as pulp. If you’ve ever juiced, you’re familiar with this residue. It can feel weird to just throw it away — after all, it was a super nutritious carrot or celery stalk or apple wedge just seconds earlier.

The good news is, you don’t have to discard the pulp. There are several ways to reuse it and give it a second life — keeping it out of the waste stream.

In this article, we’ll explore the art of repurposing juicer pulp. And some of those methods even involve recipes!

What Is the Pulp from Your Juicer?

If juicing is about removing juice from produce, what’s left when the juice is gone? While different types and brands of juicers do slightly different things — aficionados can talk for hours about the relative merits and downsides of cold press (aka masticating), auger, centrifugal, and other types — they all break down plant cell walls and separate the juice from, well, the stuff that’s left over.

The fancy name for that leftover stuff is “pomace,” which the Messrs Merriam and Webster define as “the dry or pulpy residue of material (such as fruit, seeds, or fish) from which a liquid (such as juice or oil) has been pressed or extracted.” Essentially, it’s the remaining solids — that is, fiber — plus whatever juice hasn’t been fully extracted.

The reason juicing works is that lots of fruits and veggies consist mostly of water. But the leftover fiber is also very good for you. And while most people have heard about drinking enough water (although roughly half of all US adults aren’t heeding the message), the necessity of sufficient dietary fiber hasn’t yet made it to prime time (unless you’re a reader of this or similar websites!).

I’d even go so far as to say that fiber is the nutrient most severely lacking in the modern industrial diet — upwards of 94% of all Americans are deficient — with catastrophic results for individual and public health. Fiber delivers many profound health benefits, including feeding the beneficial gut bacteria, supporting blood sugar control, and helping to prevent cancer.

Find out more about fiber — including the different kinds and the best sources.

So Then, Is Juicing Bad for You?

If fiber is so important, and most of us are sorely deficient, doesn’t that mean that juicing — which removes the fiber from perfectly innocent fruits and vegetables — is a bad idea?

Well, not necessarily; it depends on what you’re juicing, what the rest of your diet looks like, and what you’re replacing with the juice.

Since the fiber, which slows down the absorption of sugar, is gone, juicing high-sugar fruits (and some vegetables, like carrots) can lead to unhealthy spikes in blood sugar in some individuals. That’s not to say that sweet produce has no place anywhere near a juicer’s food chute — a bit of apple and citrus can flavor an otherwise bland veggie juice. But a glass of straight grape or apple juice could challenge your blood sugar level in ways that turn out to be problematic.

At the same time, juicing can give you a concentrated and rapidly absorbed source of vitamins, minerals, and antioxidants that are easy and enjoyable to consume. For folks who “hate fruits and veggies” and wouldn’t eat a whole apple unless it was the only food left on Earth, juicing may be the most agreeable and beneficial way to get those wonderful plant nutrients into their bodies. A single cup of veggie or fruit juice can go a long way toward fulfilling the 5-a-day recommendation for fruits and vegetables.

So as we look at the various ways to give juice pulp a second chance to be useful, especially if you’re someone who’s falling short on fiber intake, you may also want to prioritize ways that involve eating it (you’ll find those in the recipe section, below).

Juicer Pulp Ideas and Uses

Let’s look at four ways to reuse juicer pulp, with the value that you can extract from the pulp increasing along the way.

1. Compost

The simplest way to reuse juicer pulp is to compost it. Honoring the composting principle that “anything that once lived can live again,” you can keep juicer pulp out of the waste stream.

If you have an outdoor compost pile, you can add the pulp to the “green” (high-nitrogen) layer and then cover it with “brown” (high-carbon) plant matter to keep down the smell and deter scavenging critters.

Check out our beginner’s guide to home composting here.

If you don’t have an outdoor composting setup, a countertop composting bin might be just the ticket. In just four hours, these compact composters process food scraps to create fertile soil for your garden — all while cutting down on your landfill impact and making your kitchen garbage bin smell a whole lot less funky.

If you live in a city with a food scrap or curbside composting program, you can include juicer pulp with the rest of your food scraps.

2. Create DIY Beauty Products

Have you ever seen those stock photos of luxurious spa treatments that feature cucumber slices over the eyes? Well, you don’t need to sacrifice perfectly good cucumbers to beautify your peepers, hair, or skin. Just use juicer pulp instead!

Fruits and vegetables are loaded with antioxidants, many of which can help fight free radicals (i.e., the nasty buggers that accelerate aging) externally as well as inside your body. Depending on what fruits and vegetables you use, using them as beauty products may help you to achieve different results.

Thanks to its texture (rougher than whole or cut produce), juice pulp can also make an exquisitely excellent exfoliant. Pulp can create face masks, lip and body scrubs, and hair masks.

For example, here’s a face mask that uses cucumber and strawberry pulp mixed with lemon and bentonite clay.

3. Create Pet Treats

You can also mix juicer pulp with your cat or dog’s wet food, or create DIY pet treats — provided the pulp only has foods in it that are safe for them. (It’s not just chocolate that dogs should avoid; you should probably also keep them away from tomatoes, avocados, grapes, cherries, and a few other plant foods, as well).

Help keep your fur baby safe by getting a full list of which fruits and vegetables are safe for cats and dogs: Here’s one from the American Kennel Club, and another from a veterinary hospital.

To make pet treats, try mixing juicer pulp with ground flax and sunflower seeds, flavoring the mixture with some soy sauce, and dehydrating them into crispy crackers. (These sound kind of yummy, and I’m a human!)

Or you can also make these green dog “bones” featuring juicer pulp, peanut butter, and rolled oats.

4. Use Juicer Pulp in Recipes

Finally, you can make recipes for humans with leftover juicer pulp. It’s still totally edible, after all. You can dehydrate juice pulp and use the “flour” in crackers or fruit leathers. Add savory (i.e., not sweet) juicer pulp to soups, stews, and chilis. And use sweet pulp from fruit juices to add bulk, flavor, and nutrition to baked goods like muffins.

One word of advice from a friend: Do not assume that you can use juicer pulp as an exact substitute for the same vegetables, grated. The carrot cake he made for his son’s 5th birthday ended up with the name “compost cake” — nearly ruining an otherwise fun party.

Juicer Pulp Recipes

It’s time to get crafty in the kitchen with these delicious and creative juicer pulp recipes. Juicing can be a great way to get potent nutrients quickly, but there’s no need to toss out your pulp after enjoying your favorite fruit and veggie juice blend. Juicer pulp has lots of fiber and plenty of nutrients left behind, so take full advantage of all that nature has to offer. Good things come to those who think outside of the box (or should we say juicer?), so prepare to have some wholesome fun with these nourishing recipes!

1. Juice Pulp Carrot Cake Muffins

Turn your fresh veggie pulp into deliciously moist, naturally sweet, and nutrient-dense Juice Pulp Carrot Cake Muffins! Sweet and warming spices like cinnamon, nutmeg, ginger, and cloves blend harmoniously with any custom veggie pulp mix. Along with bananas, shredded carrots, and nutty walnuts, this recipe is a delicious veggie-packed treat to enjoy any time of day!

2. Veggie Scrap Bouillon

Veggie Scrap Bouillon is a tasty way to repurpose your juicer pulp scraps into a savory base for your favorite soups and stews! This easy-to-make recipe requires just a handful of ingredients and a food processor to transform juicer pulp scraps into a whole-food veggie paste that’s ideal for adding concentrated and robust veggie flavor (plus plenty of fiber!) to any dish where you’d use vegetable broth.

3. Dehydrated Juice Pulp Crackers

Curious about what to do with all that leftover veggie pulp after making a big, delicious batch of fresh vegetable juice? Our suggestion: Make crunchy and tasty Dehydrated Juice Pulp Crackers! Complete with wholesome plant-based nutrition, lots of fiber, and a savory umami flavor, these crackers are the perfect solution to your food scrap conundrum. Plus, they make a fun (and nourishing) vehicle to scoop up a variety of scrumptious plant-based dips!

4. Watermelon Poke

Watermelon Poke is an absolutely delicious and exciting way to repurpose your fruit pulp into a sweet and savory plant-based creation. What makes this recipe special is the texture watermelon pulp creates as it melds with rice vinegar, kelp, and sesame seeds. It’s truly amazing to see (and taste!) the delicious creations you can enjoy when you reuse leftover juicer pulp.

5. Veggie Pulp Seedy Salad Topper

After sprinkling a hearty serving of Veggie Pulp Seedy Salad Topper on your favorite salad or grain bowl creations, you’ll fall in love with this innovative way to reuse juicer pulp. What’s great about this recipe is that, due to the dehydration of the veggie pulp and the savory seed and spice mix, this salad topper’s subtle veggie flavor mixed with fragrant aromatics makes it simply irresistible!

Don’t Throw Away Your Pulp

Juicer pulp doesn’t have to go to waste; you can reuse it in a number of creative ways. Not only can you save money and keep organic matter out of garbage dumps, you can also feel good knowing you’ve extracted every ounce of goodness from your fruits and vegetables, embracing their full potential as health and nutrition superstars.

This nutrient-rich residue can have a second life — as compost, in DIY beauty products or pet treats, and in many different types of recipes. The possibilities are endless and limited only by your imagination.

Tell us in the comments:

• Do you juice? If so, what have you been doing with your pulp until now?

• Do you compost? If so, what method(s) do you use?

• What recipes from this article will you try?

Featured Image: iStock.com/simpson33

Read Next:

• Blenders vs Juicers: Pros & Cons of Blending and Juicing
• How to Make Healthy Smoothie Recipes That Are Nutritious & Delicious!

The post What to Do with Juicer Pulp: Recipes and Creative Uses appeared first on Food Revolution Network.

Once upon a time, the ashes that remained after burning wood were considered a valuable commodity. Stirred into a pot of water and then leached, the resultant “pot ash” could then be used in the manufacture of textile dyes, soap, fertilizer, glass, and gunpowder, as well as many other products. It wasn’t until 1807 that the chemical makeup of potash was discovered by running an electrical current through it and observing the formation of a pure element, which was named potassium in a nod to its origins.

While potassium and its salts are critical for the world of industry, the mineral potassium is also very important nutritionally. For some reason, bananas are the food most commonly associated with the element, even though it’s found in a diverse range of foods, many of them whole plant foods.

Despite its availability in many foods, potassium is one of the nutrients of public health concern in the US because so few people actually manage to get enough of it. The US dietary guideline for potassium for adult females is 2,600 mg per day — almost 300 mg per day more than the average woman consumes. The 3,400 mg that males are told to aim for daily is likewise around 300 mg more than the average potassium US men get.

The good news is, just one or two additional servings of potassium-rich foods per day could totally eliminate both gaps.

But why do you need potassium in the first place? What happens when you don’t get enough? And what does it take to get adequate amounts from the food you eat?

Stay tuned, and you’ll get answers to those questions, along with seven potassium recipes to make it easy and delicious to meet your potassium needs.

Why Do You Need Potassium?

Potassium, designated as K on the periodic table, is an essential mineral required to keep your body running efficiently. It functions as an electrolyte, which is any substance that conducts electricity when dissolved in water or melted, and which is crucial for any bodily function that relies on the sending and receiving of electrical impulses.

Potassium, in particular, helps keep your body hydrated and your nervous system healthy. It plays a vital role in keeping your heart beating steadily, your muscles working smoothly, and your nerves firing properly.

By regulating your body’s fluid balance, potassium also supports healthy blood pressure levels. It can also keep your kidneys functioning properly, protect the health of your bones, and regulate your blood glucose level. In short, potassium is crucial for just about every aspect of your health and well-being.

Important digression here: If you’re worried about your potassium levels and you currently have kidney disease, please check with your health care provider before loading up on potassium, either in food or supplement form. There’s a condition, hyperkalemia, that consists of dangerously high levels of potassium in the blood, caused by kidneys that lack the ability to filter the element.

Aiming for High Potassium, Low Sodium Foods

So far, I’ve been talking about potassium in a bit of a vacuum, nutritionally speaking. But to really understand the role that potassium plays in your body, you have to look a little more holistically. Because potassium works together with another element, sodium, to do an extremely important job: maintain fluid equilibrium across cell walls.

How they do this is kind of complicated, involving something called “membrane potential,” which has to do with the difference in electrical charge between the inside and outside of your cells that determines whether fluids move in or out of those cells.

The upshot for your health, though, is quite straightforward: potassium blunts some of the effects of sodium to keep the fluids in a healthy balance. That way, your cells don’t blow up like overinflated balloons, or collapse like punctured ones.

In a perfect food world, this process would happen naturally, and you wouldn’t need to think about it. But because the modern industrialized diet delivers far more sodium than potassium, your potassium/sodium ratio may be skewed in the direction of not enough potassium. This can increase your risk of high blood pressure, cardiovascular disease, and type 2 diabetes.

Conversely, limiting your sodium intake by minimizing processed, packaged, and fried foods, all of which tend to be high in sodium, can balance the potassium/sodium teeter-totter from the other direction.

Top Potassium Foods

While you may be tempted to pop a pill if you’re low in potassium, there are good reasons to get it from food if possible — the main one being that potassium-rich foods are also packed with other vital nutrients like vitamins, minerals, and antioxidants that work together to support your health.

So what are the potassium heroes of the food world? Here are some excellent sources of the mineral, along with their potassium and sodium levels per 100-gram serving (which, for the visually minded, is about the size of four button mushrooms or a quarter block of tofu).

You don’t have to memorize this list or get it tattooed on your forearm to take advantage of potassium-rich foods. If you adopt the general strategy of opting for fresh fruits, vegetables, and whole grains, and flavor them with herbs and spices rather than pouring on the salt, you’ll likely get all the potassium you need.

Potassium-Rich Recipes

Potassium is abundant in a wide variety of fruits and vegetables, making it a delicious way to meet your daily needs. You can find potassium-rich ingredients in both sweet and savory recipes. And, with a bit of food combining, you can craft a dish that has nearly 50% of your daily value in just one meal!

Whether you start your day with Toasted Pistachio and Cherry Overnight Oats or enjoy one of these savory potassium-rich dishes for dinner (like Moroccan Spiced Sweet Potato, Chickpea, and Spinach Stew, or Quinoa, Lentil, and Mushroom Stuffed Acorn Squash), you’ve got a few tasty ways to enjoy this magnificent essential nutrient!

1. Toasted Pistachio and Cherry Overnight Oats

Meeting a portion of your nutrient needs can be as simple as enjoying a bowl of naturally sweet and tart cherry oatmeal with a hint of nutty pistachio goodness swirled throughout. Toasted Pistachio and Cherry Overnight Oats packs a whopping 740 mg of potassium in one serving alone. Not to mention, this sweet breakfast delight is chock-full of fiber, plant-based protein, and other healing plant nutrients, making this a nourishing breakfast that provides long-lasting plant power!

2. Roasted Tomato Basil Soup

Tomatoes may not be synonymous with potassium-rich foods in everyday conversation, but, boy, are we glad they are a healthy source of this essential mineral! Roasted Tomato Basil Soup is a simple, classic dish to enjoy any night of the week. If you are wondering just how much potassium you can get in one serving, about 415 mg is the magic number.  Closing the potassium gap is easier (and tastier) than you think.

3. Citrusy Papaya Cauliflower Ceviche

If you’re looking for a fresh way to increase your potassium intake, why not give papaya a try? Sweet papaya adds a delightful and colorful twist to an otherwise sour and zingy flavor experience in this tasty Citrusy Papaya Cauliflower Ceviche. What’s more, the combination of mango, lime, and cauliflower brings even more potassium to the party, making this a nourishingly wholesome dish in so many ways!

4. Orange Shallot Vinaigrette

A simple and refreshing way to add a bit more potassium to your meals is through a healthy drizzle of Orange Shallot Vinaigrette over top of your favorite salad, grain bowl, plant-based protein, or pasta salad. With approximately 180 mg in just one orange, this dressing is a win-win for both nutrition and flavor!

5. Moroccan Spiced Sweet Potato, Chickpea, and Spinach Stew

Moroccan Spiced Sweet Potato, Chickpea, and Spinach stew is a nourishing bowl of scrumptious plant-based ingredients that is bursting with nutrients. It’s made with onions, carrots, sweet potato, chickpeas, and spinach; flavored with toasted spices; and finished with fresh herbs to create a flavor-packed meal you’ll be excited to make again and again. Not to mention, this dish is loaded with potassium (and a few other essential nutrients) from the sweet potatoes, chickpeas, and spinach. One serving of this comforting stew provides about 50% of your daily potassium needs!

6. Quinoa, Lentil, and Mushroom Stuffed Acorn Squash

Quinoa, lentils, squash, bell pepper, and mushrooms are a tasty combination that provides plenty of nutrients like protein, carotenoids, vitamin C, and, you guessed it — potassium! This warm and comforting dish has all the nutrients you need to support a healthy immune system, maintain electrolyte balance, and keep your nerve function in tip-top shape. Bonus: The fragrant and cozy aroma of this stuffed squash that will fill your home is a win all by itself!

7. Chocolate and Almond Butter Avocado Mousse

Nothing says wholesome indulgence quite like Chocolate and Almond Butter Avocado Mousse. Potassium-rich avocados are the MVP of this recipe when it comes to bumping up the potassium content, but we can’t give avocados all of the credit. Cacao, almonds, and dates are all foods packed with essential minerals, including zinc, magnesium, manganese, and our star of the show — potassium! In just 15 minutes, the magic of a potassium-powered treat will appear before your eyes and tantalize your taste buds!

Get Your Potassium from Food

Potassium is a chemical element that plays a crucial role in supporting your health and promoting your overall well-being. Most people aren’t getting enough, while at the same time consuming too much sodium, putting them at risk of hypertension and chronic disease.

Fortunately, it’s easy to remedy this imbalance by consuming a variety of potassium-rich whole plant foods and reducing extra sodium. By doing so, you’ll not only add whole food flavor and diversity to your meals but also nourish your body with the many nutrients found in plants. Try the recipes we’ve just shared to get whole food sources of potassium and keep your sodium low in the process, too.

Tell us in the comments:

• Have you ever struggled to maintain healthy blood pressure? What dietary changes did you make?

• What are your favorite potassium-rich foods?

• What potassium-rich recipe will you try first?

Featured Image: iStock.com/Tijana Simic

Read Next:

• The Benefits of Potassium: Why and How You Should Get Enough
• How to Lower High Blood Pressure Quickly and for the Rest of Your Life Using Amazingly Effective Diet and Lifestyle Changes

The post 7 Mouthwatering Potassium-Rich Recipes to Meet Your Nutritional Needs appeared first on Food Revolution Network.

Once you make peace with its botanical oddities, however, the papaya turns out to be downright intriguing. Also known as “pawpaws,” papayas aren’t the same as the indigenous pawpaw plant that grows in the eastern US and Canada despite sharing a nickname. That’s an entirely different fruit species that actually tastes like a cross between a mango and a banana.

But like the indigenous pawpaw, tropical fruit fans may not be as familiar with the papaya in some places. However, globally, papayas are a much bigger deal than they are in the US. They’re actually the fourth most traded tropical fruit, after bananas, mangoes, and pineapples.

Compared to more common fruits like apples, pears, bananas, and mangoes, however, papayas can be big! You may have looked at one of the 15-inch-long Mexican varieties and wondered, “Where am I going to find enough people to help me eat that?”

Well, you can find inspiration for how to eat papaya from regions where the fruit is already a favorite such as Mexico, Brazil, Thailand, India, Indonesia, the Philippines, and the Caribbean islands — as well as in the US states of Florida and Hawaii.

But the “scoop” (sometimes I really amuse myself) on papaya is that you can prepare it in a number of exciting ways, including in salads, smoothies, desserts, and simply eating it with a spoon. So even though its large size might give you pause, it’s not that hard to consume an entire fruit (or two) by yourself or with a little help from family and friends.

In this article, we’ll show you the top tips for selecting and using papayas — and how to incorporate them into delicious recipes.

Why Eat Papaya?

If you ask me, it’s because they’re delicious and amazing. But if you’re looking for a nutritional reason, consider that papayas are a hydrating food that provides a number of helpful antioxidants, phytochemicals, vitamins, and minerals that provide gut and eye health benefits, and that protects against metabolic syndrome and several cancers. What’s more, unripe papayas are the only source of papain, an enzyme that has significant digestive health benefits.

If you’re curious about the extent of papaya health benefits (as well as potential downsides and who may want to avoid them), check out our comprehensive article here.

When Is Papaya Season?

Like a lot of tropical fruits, papayas are in season year-round in many places.

If you have a green thumb and want to grow your own papaya trees (or, ahem, giant herbs), they grow and fruit best in areas where temperatures remain warm to hot (70–90°F; 21–32°C) and that have well-distributed rainfall throughout the year. These include tropical regions like parts of Mexico, where the fruit probably originated, and the lands where Portuguese and Dutch colonists planted seeds, including Africa and Southeast Asia.

In the US states of Florida, California, Texas, and Hawaii, papaya is primarily in season from May through September. But Hawaii has its own papaya varieties, which are smaller and have a slightly sweeter taste than the larger Mexican-originated varieties.

A Note About Hawaiian Papayas and GMOs

While you might gravitate to the Hawaiian papayas for their sweet taste and their convenient “single serving” size, you may think twice if you’re concerned about eating bioengineered foods. About 82% of all the Hawaiian papayas grown are bioengineered (GMO) varieties.

That might surprise you if you go by the Environmental Working Group’s ratings, which include papayas on their “Clean 15” list. But unlike many other GMO crops, Hawaiian papayas are engineered to be virus-resistant, not pest resistant. All the popular types of papaya have thick (and bitter) skins that aren’t generally eaten — meaning most pesticide residue doesn’t reach the flesh.

But pesticides aside, if you want to avoid GMO papayas for any reason, choose Kapoho or Sunrise Hawaiian papayas, or look for the larger “Mexican” papayas.

How to Pick a Papaya and Tell if it’s Ripe

Determining a papaya’s ripeness is somewhat of an art, although it’s not quite as mysterious as, say, an avocado’s.

If you want to avoid overripe papayas, look for dark spots and shriveled skin. You’ll also want to stay away from fruit with overly soft and mushy areas. Instead, the flesh should give a little, kind of like a perfectly ripe avocado.

Color is the best way to assess the ripeness of Mexican papayas, as they turn from green to yellow when they’re approaching readiness. The fruit has reached ripeness perfection when it’s 3⁄4 yellow, with a bit of green remaining on the stem end.

You can determine the ripeness of Hawaiian papayas by their skin texture. These papaya varieties have a smooth, semi-thick skin that softens slightly when ripe.

Whichever type of papaya you’re working with, once it’s ripe, don’t wait too long to eat it, because it can turn to mush and start to rot pretty quickly if you don’t seize the day.

If you’re in a hurry and need your papaya to ripen ASAP, you can speed up the process by placing it in a warm, dark place like a cupboard. Or try putting it in a paper bag with a fruit that releases ethylene gas, such as a banana or tomato. (I imagine they have very interesting conversations in those paper bags, sharing insights about humidity and pests and sunshine.)

How to Cut a Papaya

The easiest method to cut papaya is by slicing it the long way, in half, scooping out the seeds from each half, and then peeling the skin using either a paring knife or a dedicated peeler.

Be careful while peeling papaya, as once it’s peeled, it’s liable to fly out of your hand and rocket toward the sink, the floor, or even a kitchen window, depending on its trajectory and how hard you were gripping it at the time.

Once the fruit is peeled and deseeded, you can commence to cut it into whatever shape you fancy. Slices are fun when you just want to eat some papaya; smaller cubes will work for fruit salads.

Here’s a short video, complete with uplifting “You can do anything you set your mind to” music that shows you how to peel and cut papayas:

How to Store Papaya

At the risk of being too authoritative, I’m going to come out and say that the best way to store whole papayas is at room temperature on a kitchen counter. Unripe store-bought papayas can take anywhere from a day to a week to ripen. Once they’re at or near full ripeness, they can usually last a couple of days out of the fridge before they begin their journey toward becoming papaya compost. Hawaiian papayas tend to be more finicky than other varieties.

If you bring home a fruit that’s already mostly yellow, and, therefore, ripe, I’d recommend eating it within two to three days. If it’s past its prime, and starting to get soft or mushy in spots, you may want to bump “eat papaya” near the top of your to-do list (right after “peel papaya” and “remove seeds from papaya”).

You can prolong a papaya’s shelf life by storing it in the refrigerator or freezer. A whole papaya can live happily in the fridge for up to a week (I assume it’s happy; because the thought of a bored, frustrated, resentful tropical fruit muttering complaints in earshot of tofu and greens is not something I want to think about), and papaya cubes or slices can last a couple of days in the refrigerator, in an airtight container.

If you have a papaya and think to yourself, “I’m not ready to eat this now, but I bet I’ll be jonesing for it in a couple of months,” then it’s time to freeze it. Note that just-ripe papaya can last for three months in the freezer; very ripe papaya will not keep as long.

Before freezing, you’ll need to peel and deseed your papaya, cut it into the desired shapes, and then it’s best to flash freeze the pieces on a tray covered with parchment paper. Once the pieces are frozen, you can transfer the papaya to bags (I like reusable silicone bags best, although plastic works) or airtight glass containers. (If you just chop and freeze papaya pieces in bags or glass, the pieces will stick together and turn into one large papaya ice cube.)

How to Eat a Papaya

So far, we’ve looked only at papaya as a fruit. But in some parts of the world, the fruit is eaten green and unripe as a vegetable. Raw at this stage, it’s got a crisp, watery consistency like cucumber or jicama. Cooked, it resembles summer squash.

Eating green papaya as a vegetable is common in Southeast Asian countries like Thailand and the Philippines. For example, som tam is a popular papaya salad dish eaten throughout Thailand.

But once papaya flesh turns orange, it becomes sweet and almost melony, like a juicy ripe cantaloupe. The folks at Specialty Produce want me to remind you that the Hawaiian papaya is mild and sweet, its fruity taste accompanied by “delicate notes of peaches and melon.”

There are many delicious and simple ways to use ripe, raw papaya fruit, including straight away, perhaps with a squeeze of lemon or lime drizzled on top. You can also enjoy papaya juiced, in smoothies and smoothie bowls, as a bowl for a fruit salad, smoothie bowl, or acai bowl, blended into sauces and dressings, and in salsas and salads.

If you’re feeling adventurous, and have some time on your hands, you might try pickling papaya (“Pickled Papayas” might be what a globally curious Peter Piper picks) or turning it into jam. Here’s a recipe for pickled green papaya that’s admittedly quite high in sugar, just to give you an idea.

You can also dehydrate papaya into dried fruit, which both removes water and increases the concentration of sugar.

And papaya seeds are edible, too. When ground, they have a sharp flavor similar to black pepper. In fact, there’s a robust illegal trade in papaya seeds masquerading as the most expensive black pepper. This fraud is widespread enough that researchers from Brazil and Peru have developed tests to assess the purity of ground black pepper. One of these, hyperspectral imaging, sounds like something the Ghostbusters would use. (“Who you gonna call? Pepper Quality Control!” doesn’t have quite the same ring to it, though.)

Papaya Recipes

Depending on where you are in the world and your familiarity with this warm-weather fruit, papaya may be a love-it or hate-it type of experience for you. But even if you’ve never found a way that you enjoyed papaya, it could be that you just didn’t have the right recipe. Because papaya is more versatile than you probably ever imagined. Used in both sweet and savory dishes, papaya is a marvelous fruit that is truly one of a kind!

1. Papaya Carrot Breakfast Muffins

Papaya lends a mellow melon-like flavor and soft silky texture to these muffins, making them moist yet hearty enough to power you through your morning. A nutrient-rich blend of quinoa, oats, and almonds makes up the protein-packed foundation for these muffins, with the sweet addition of papaya and carrots rounding out their antioxidant power. Topped with a sprinkle of shredded coconut, these muffins are energizing, nourishing, and a tasty way to start the day!

2. Citrusy Papaya Cauliflower Ceviche

Sweet papaya adds a delightful and colorful twist to an otherwise sour and zingy flavor experience. Although it’s not the only ingredient in this citrusy ceviche, papaya stands out for a couple of reasons. Thanks to its soft and fleshy texture, papaya adds an element of creaminess to the tender and crunchy veggies that creates a harmonious mouthfeel in every bite. Papaya also has a somewhat exotic flavor that is just sweet enough to enhance the tastes of sour and salty in ceviche. When combined with ripe mango, red onion, fresh jalapeños, and sweet tomatoes, this Citrusy Papaya Cauliflower Ceviche is a rainbow of flavor and nutrition!

3. Vegan Som Tam

Unlike ripe, orange flesh papaya, unripe green papaya has a neutral flavor and heartier texture, which makes it a great alternative to sweet papayas if you aren’t a fan. Vegan Som Tam is our version of the very popular Thai papaya salad. And it’s bursting with a robust sweet, savory, sour, and spicy flavor profile. Enjoy this many-textured, fruit-based salad any night of the week!

4. Caribbean Heat Papaya Sauce

This zesty sauce has 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 fanatic, Caribbean Heat Papaya Sauce is a must-try! Pour it on tacos, burritos, and even pizza to instantly spice up your meals.

5. Creamy Turmeric Papaya Pineapple Popsicles

Creamy Turmeric Papaya Pineapple Popsicles are the perfect treat to beat the summer heat! Refreshing, creamy, and full of tropical flavor, papaya and pineapple are a match made in heaven. Bursting with natural sweetness and plenty of vitamin C, these wholesome popsicles are a wonderful way to enjoy papayas with all those you love.

Enjoy Papaya However You Choose!

Papaya is a delicious tropical fruit (well, technically a gigantic herb) that can be eaten like a fruit or vegetable, depending on its ripeness. Now that you can tell when a papaya is ripe, as well as how to store them and prepare them for eating, feel free to try out a bunch of ways to enjoy papayas (including their seeds!). And remember, you don’t need a recipe to enjoy papaya — it’s an amazingly delicious fruit all on its own.

Tell us in the comments:

• Are you a papaya fan? If so, do you remember the first time you tasted one?

• Have you eaten green papaya, either raw, cooked, or pickled? What did you think?

• How will you enjoy your next papaya? Plain, or in a recipe?

Featured Image: iStock.com/Coppy

Read Next:

• Summer Fruits You’ll Love for Their Incredible Health Benefits and Tempting Tastes (Including 3 That Are Surprisingly Healthy!)
• Are Mangoes Good for You — and the Planet?

The post Discover the Top Tips for Selecting and Using Papayas in Recipes appeared first on Food Revolution Network.