Browsing Category


6 Health Benefits of Apple Cider Vinegar

Apples and apple cider vinegar

For centuries, vinegar has been used for various household and cooking purposes. It is also an ancient folk remedy, claimed to help with all sorts of health problems.

The most popular vinegar in the natural health community is apple cider vinegar. Many people claim that this vinegar has all sorts of beneficial effects… some of which are supported by science. These proven effects include weight loss, lower blood sugar levels, and improved symptoms of diabetes. Here are 6 health benefits of apple cider vinegar that are supported by scientific research.

Continue Reading…

6 Basic Guidelines for the Nutritarian Diet

Here are 6 basic guidelines for following a nutritarian diet plan, excerpted from The End of Dieting: How to Live for Life* by Joel Fuhrman, MD. © 2014 HarperOne, reprinted by permission.

Everybody can do this, and here’s how. But remember: These are just general guidelines; you don’t have to follow them precisely. For example, you can go above or below the general serving recommendations depending on your height and degree of physical activity or exercise. A world-class athlete may need triple the calories of a sedentary office worker.

6 Basic Guidelines for the Nutritarian Diet

To call yourself a nutritarian, follow these six basic guidelines:

1. Eat a large salad every day as your main dish.

Spinach, chickpea, and artichoke salad

This salad should include lettuce, tomatoes, shredded onion, and at least one shredded raw cruciferous vegetable, such as chopped kale, red cabbage, nappa cabbage, arugula, watercress, or baby bok choy.

Use a variety of greens, including romaine, mixed greens, mesclun mix, arugula, baby spinach, Boston lettuce, and watercress. For added veggies, choose from red and green bell peppers, cucumbers, carrots, bean sprouts, shredded red or green cabbage, chopped white and red onions, lightly sautéed mushrooms, lightly steamed and sliced zucchini, raw and lightly steamed beets and carrots, snow peas, broccoli, cauliflower, and radishes. I often add some frozen peas and beans to my salads too.

Add a healthy dressing (one that is nut and seed based). I usually make a huge salad, share it with family members, and have enough left over for later in the day or the next day. Remember, for superior health, the green salad is the main dish, not the side dish.

2. Eat at least a half cup, but preferably closer to 1 cup, of beans a day.

Quick black bean and sweet potato chili recipeThis means eating a bean burger, a bean loaf, or a veggie-bean soup or putting beans on your salad or in a stew or chili in the evening. In our household, we almost always make a giant pot of veggie bean soup once a week. After eating the soup that day, I portion it into eight containers and refrigerate or freeze it so I can take it to work with me or use it when I need it. Quick tip: Use some of the soup you made as a unique salad dressing base by adding some flavored vinegar and nuts. Blend in a high-powered blender until smooth.

3. Eat one large (double-size) serving of lightly steamed green vegetables a day.

Simple Garlicky Greens

This means a bowl of asparagus, chopped kale with a delicious mushroom/onion sauce, green beans, steamed zucchini, bok choy, artichokes, cabbage, or collard greens. Don’t overcook greens; thirteen minutes of steaming is plenty. The longer you cook them, the more micronutrients you burn off, which wastes the effects of phytochemicals. Green vegetables need to be fully chewed (to the consistency of nearly liquid in your mouth) for you to fully benefit from their anticancer phytonutrients.

4. Eat at least 1 ounce of nuts and seeds per day if you’re female and at least 1.5 ounces of nuts and seeds per day if you’re male.

Oatmeal with nuts and dried fruits

Remember, don’t use nuts and seeds as snacks. They are the healthiest way to take in fat with meals and demonstrate a powerful effect on extending the human lifespan. The fat from nuts and seeds, when eaten with vegetables, increases the phytochemical absorption from those veggies. That’s why I typically recommend that nuts and seeds be part of your salad dressing, too. Also, at least half of this intake should be from walnuts, hemp seeds, chia seeds, flaxseeds, and sesame seeds because they have unique protective properties, such as lignans and omega-3 fatty acids.

Eating 3 to 4 ounces of nuts and seeds a day isn’t too much if you’re active and slim. There’s no problem with eating even more than 4 ounces of nuts and seeds per day if you’re an avid exerciser or athlete who needs the calories. I have worked with professional football players and Olympic skiers who follow this diet style; obviously, they need lots more seeds and nuts, and other food too.

Eat nuts and seeds raw, or just lightly toasted, because the roasting process alters their beneficial fats. Commercially packaged nuts and seeds are also frequently cooked in oil and are heavily salted. If you want to add some flavor, lightly toast seeds and nuts in a toaster oven on one low toasting cycle. This doesn’t deplete their beneficial properties. Don’t toast to the point of dark browning, however, as this can cause carcinogenic compounds called acrylamides to be formed. You can also bake them in a 250°F oven for about fifteen minutes, or until very lightly browned.

5. Eat mushrooms and onions every day.

Easy vegan mushroom gravy

Both mushrooms and onions have powerful anticancer benefits. Mushrooms are better eaten cooked because some mushrooms contain a mild carcinogen called agaritine. It is gassed off during cooking.

Only the Agaricus genus of mushrooms—which includes the common white, brown, button, cremini, and portobello mushrooms—contains agaritine. Shiitake, chanterelle, enoki, morel, oyster, and straw mushrooms belong to different genera that don’t contain agaritine. But they should also be cooked to reduce the risk of any potential contamination with microbes.

It’s still not entirely clear whether agaritine is a health risk, but play it safe and cook most of your mushrooms with your other vegetables, or water-sauté them in a wok or other pan. Keep a container of cooked mushrooms in your fridge to add to salads and vegetable dishes regularly.

6. Eat three fresh fruits a day.

Winter fruits - grapes, oranges, pears

Fresh fruits aren’t just nutritious and delicious, they also protect against disease. The phytochemicals in fruits have anticancer effects, and berries have even been shown to protect the brain from dementia in later life. Try to eat one serving of berries or pomegranate a day as part of your total fruit intake.

When eaten with a meal, vegetables dilute and slow your body’s absorption of glucose and fructose, so it’s best to eat fruit as part of your vegetable-based meal, either mixed in with your salad or as a dessert. If you’re physically active, you can certainly eat more than three fruits a day, but it’s still best to avoid fruit juice and too much dried fruit, such as dates, raisins, figs, and prunes, because they are calorically dense and could elevate your blood sugar if you eat them in large amounts.

When making a recipe or dessert that contains dried fruit for flavor and sweetness, limit the amount to 2 tablespoons per serving. That means one Medjool date or two Deglet Noor dates per dessert serving; otherwise, you could be consuming too much simple sugar.

That’s it. Six simple guidelines to follow.

That’s not so difficult to do, is it? Can you imagine what would happen if everyone in the United States followed these guidelines?

  • We would stop the healthcare crisis in its tracks and save billions of dollars on medical expenses.
  • We would save millions of lives from premature death.
  • We would reduce rates of heart disease, stroke, dementia, and cancer by more than 80 percent.
  • We would have less crime, and a more successful, intelligent, and productive workforce.
  • We would have many fewer people in nursing homes, fewer stroke victims, and fewer elderly people suffering from dementia and unable to enjoy life.

Nutritarian Daily Checklist

Make copies of this chart and check off each point each day.

  • Eat a large salad as the main dish for at least one meal.
  • Eat at least a half cup, but preferably closer to 1 cup, of beans.
  • Eat one large (double-size) serving of steamed green vegetables.
  • Eat at least 1 ounce of nuts and seeds if you’re female and at least 1.5 ounces of nuts and seeds if you’re male. Half of them should be walnuts, hemp seeds, chia seeds, flaxseeds, or sesame seeds.
  • Eat some cooked mushrooms and raw and cooked onions.
  • Eat at least three fresh fruits.


Visit Joel Fuhrman on the web at Dr. Fuhrman

Plant power by Nava Atlas - cover

In addition to Dr. Fuhrman’s excellent books, another helpful guide to transitioning to a vegan diet and lifestyle is Plant Power: Transform Your Kitchen, Plate, and Life with More than 150 Fresh and Flavorful Vegan Recipes* delivers a beautiful must-have guide with more than 150 delicious and versatile plant-based recipes for every day of the year. Eating vegan doesn’t have to be about sacrifice and substitutions. With Plant Power, Nava Atlas celebrates the bounty of natural foods and teaches everyone—from committed vegans to those who just want more plants in their diet—how to implement a plant-based approach to their lives—easily, practically, and joyfully, every day.

*This post contains affiliate links. If the product is purchased by linking through this review, VegKitchen receives a modest commission, which helps maintain our site and helps it to continue growing!

For more tips on plant-based nutrition, make sure to browse VegKitchen’s Vegan Nutrition resources.

PLUS: Can Apple Cider Vinegar Help You Lose Weight?

7 Major Health Benefits of Maca Root

bowl with maca powder on spoon

Maca root, an ancient Peruvian root crop, is gaining popularity as a vegan supplement and vegan superfood. Maca root belongs to the radish family, and is most commonly available in powder form. Grown in the mountains of Peru, anther name for this superfood is “Peruvian ginseng.” Here we discuss 7 major maca root health benefits.

No serious known side effects have been found for maca root powder, but—like any other superfood or supplement—it shouldn’t be taken in large amounts. When you first start using maca root, begin by taking smaller amounts and building up; start with as little as 1/2 teaspoon. An average daily dose amounts to about 1 tablespoon. Experts often recommend rotating a few days on and a few days off. For more on this, see 5 Easy and Tasty Ways to Use Maca Powder in Food.

Continue Reading…

Top Vegan Diet Benefits for Healthy Living

vegan diet benefits

There are quite a few benefits to eating a vegan diet, but some people still fail to grasp how plant-only nourishment can be good for your health.

The doubt about the vegan choice of foods stems partly from the fact that human beings have evolved to be omnivores. The omnivore nature of humans can be observed in the teeth. Humans, like most other omnivores, have canines, incisors, and chewing molars—ideal tools for their usual meals.

In the contemporary world, however, people don’t have to hunt for meat in order to survive and thrive. In fact, the vegan diet benefits may even exceed the advantages of an omnivore diet.

Take a look at some of the top benefits vegan foods may bring. These benefits should help you get a better understanding of all the positive changes your choice to go vegan may bring.

You Can Shed Excess Weight

A growing number of people resort to a vegan diet to lose weight, and there are some good reasons for making this kind of choice.

As a rule, vegans are much thinner and leaner than non-vegans. A 2013 study found that the participants on a vegan diet were able to lose 9.3lbs more than the group on a regular controlled diet. This is an interesting fact because the participants on a vegan diet were allowed to eat as much as they wanted.

So if you are looking for an effective way to shed excess pounds, going vegan may be just the thing you need. You won’t have to starve yourself or feel hungry all the time. To get the best results, make sure to consume only healthy fresh fruits and vegetables.

Rich in Nutrients

The richness of nutrients that comes with some vegan foods is among the primary vegan diet benefits. As a matter of fact, the vegan diet is even richer in some essential nutrients than most other diet options.

When you decide to ditch animal-based products, you consequently rely solely on other types of food for sustenance. Most vegans, for example, resort to whole foods as a good replacement for animal-based protein and nutrients. Since a vegan diet consists mainly of whole foods, there is a higher intake of healthy nutrients.

What’s more, clear scientific evidence shows that a vegan diet is richer in minerals, vitamins, and antioxidants. As such, your body won’t lack any of these essential compounds that are required for healthy living.

Improved Heart Health

Cardiovascular diseases are among the most widespread chronic illnesses in the modern world. Recent data indicates that about one in every three deaths in the U.S. is linked to a heart disease or some other cardiovascular condition.

On the bright side, the vegan diet benefits can significantly improve the health of your heart and blood vessels. Namely, eating a lot of fresh vegetables and fruits provides all the fibers, minerals, and other nutrients your cardiovascular system needs.

On top of that, vegan foods like nuts and legumes may keep your blood pressure at an optimal level. Due to this, there is much less risk of stroke and you will feel fitter and more energized.

An Energy Boost

Non-vegans tend to consume a great number of processed sugars and fats. The negative side-effect of these foods is that they notably reduce your energy levels. On the other hand, a vegan diet provides an opposite effect.

When you eat fresh vegan foods rich in minerals and vitamins, you will feel a significant improvement in your energy levels. Even if you are new to the vegan diet, it takes only a week or so for these vegan diet benefits to kick in.

However, being a vegan does not mean that you should deprive yourself of sugars. There are a lot of healthy syrups that add sweetness to your vegan meals. At the same time, you can go for some sugar alternatives like stevia, rapadura, or maple sugar.

Improved Brain Health

Vegans generally feel less anxious and stressed out compared to omnivores. They also tend to have sharper brains than their non-vegan friends. This mental stability and capacity are inextricably linked to the vegan diet and lifestyle.

As you already understand, a vegan diet is packed with foods that are rich in vitamins. The vitamins B12, D, and A are all essential for the proper function of your brain. These vitamins affect the brain’s metabolic processes and may influence your mood and cognitive functions.

When planning your vegan diet, look for fruits and vegetables that are rich in the vitamins mentioned above. This will ensure that you are a sharp and happy cookie.

Healthy Bones

Calcium is the most important element for healthy bones. Non-vegans mostly get their calcium from milk and cheese. However, animal-based dairy products are not the only source of this mineral.

Great calcium sources for vegans include black-eyed peas, figs, and turnip greens. Spinach is another leafy green that contains a bunch of calcium and iron as well. You can also give some animal milk alternatives a try, seeing as plant-based milk substitutes can be highly beneficial for your bones.

You can take almond or soy milk since they are both rich in magnesium and potassium. These minerals are also important for the strength of your bones.

On top of that, a study shows that vegan metabolism is also better at absorbing calcium and some other essential elements.

Lower Risk of Cancer

Among all other vegan diet benefits, a lower risk of developing certain types of cancer might be the most important one.

According to research, if you eat seven or more portions of fresh vegetables or fruits a day, there is 15% less chance you’ll die from cancer. The vegan diet consists of large amounts of legumes and soy products that provide protection from some types of cancer.

In addition, vegans don’t smoke their food or cook it at high temperatures. As a rule, food that has not been processed too much retains all the nutrients and provides better nourishment. Consequently, there is a lower risk of developing cancer.

The Final Takeaway

In today’s fast-paced world, a healthy diet is of utmost importance. Contrary to popular belief, the vegan diet provides your body with all the nourishment it needs. That’s not to mention all the other vegan diet benefits for your overall health. Thus there is no reason to deprive your body of the minerals, vitamins, and nutrients it can get from a vegan diet.

Arsenic in Rice? What You Need to Know

Brown rice in a bowl

Within the last few years, there have been analyses that show that all rice varieties contain at least some minuscule level of arsenic. Arsenic is a naturally occurring element. It’s found in soil, water, plants, and animals. Going beyond a certain threshold, arsenic is a toxin and exposure to it should be minimized. 

There was much discussion about this in the media in the last several years. A fair amount of the concern was that rice cereal is often an infant’s first food. Even lots of healthy food enthusiasts draw a blank when it comes to arsenic in rice. No need to panic, but it pays to have some solid information. 

Few experts have suggested avoiding rice altogether, but rates of arsenic vary depending on variety, but more importantly, where it’s grown. Rice from Texas, Louisiana, and Arkansas in the U.S. lead the way in terms of arsenic levels due to the soil in which they’re grown. Whether you buy in bulk or at the supermarket, you can always see where the rice comes from on labels and on the bulk bins. You may want to find alternatives to varieties from those big rice-producing states. Continue Reading…

How to Burn Off 9 Nutrient-Dense Foods That Are High Calorie

Trail mix

A healthy lifestyle is fueled by nutrient-dense foods that give your body the energy it needs. But some of the most nutrient-dense foods come with high-calorie counts. Keep your calorie count in check by moderating your serving size. And for those days when you really need to fuel up? Dial up the activity level to burn off that excess energy.

Here we’ll look at how much activity is needed to burn off 9 healthy but high calorie foods, including: fruit-and-nut mix, raisins, hummus, coconut milk, muesli bars, chia seeds, rice cakes (or rather, what you put on them), almond butter, and quinoa.

Continue Reading…

Top Health Benefits of Avocados

easy guacamole recipe

Avocados, the nutrient-dense, creamy, green fruit native to Central America has spiked in popularity. Once known as “alligator pear” for its texture and shape, avocados now take the cake in Western eating habits due to their multitude of health benefits and versatile uses in cooking, snacking and baking. Read on for the top heath benefits of avocados.

Considered a superfood due to its cholesterol lowering properties, avocados are rich in fiber, carbs, antioxidants, potassium, and a variety of nutrients and minerals.

Whether you’re smashing the fatty, rich fruit onto toast, whipping it into guacamole, or sneaking it into smoothies or baked goods (like brownies!) for added creaminess and nutrients, avocados are among the healthiest foods we can be eating; who said avocado toast can’t be a meal? And make sure to take a look at our list of delicious avocado recipes. Continue Reading…

The Benefits of Fermented Foods: Q & A with Michelle Schoffro Cook

In many (if not most) Western diets, fermented foods aren’t very prevalent, and that’s something that should change! Pickling, fermenting, and culturing add beneficial enzymes to foods, and enhance flavors and nutritional. To familiarize yourself with the world of fermented food, here’s a Q & A with Michelle Schoffro Cook, author of The Cultured Cook: Delicious Fermented Foods with Probiotics to Knock Out Inflammation, Boost Gut Health, Lose Weight & Extend Your Life. You’ll learn about the benefits of fermented foods, and be inspired to make them in your own kitchen with the expert guidance in her new book.

What got you into experimenting with fermented foods?
I’m an avid cook and recipe developer with a huge passion for delicious, healthy foods. I first started experimenting with fermented foods when I was 19 and exploring various cultures’ traditional recipes that could give my health a boost. Continue Reading…

5 Best Vegetables for Acid Reflux and Heartburn — and a Smoothie

Spinach, pineapple, and sprouts smoothie

It is a well-known fact that diet plays a decisive role in the annoying symptom known as heartburn or acid reflux – often as a trigger, or root cause. Changing your diet can help resolve heartburn symptoms for the long run. Some foods have substantial alkaline effects to alleviate acid reflux quickly and effectively. Here, we’ll discuss the 5 best vegetables for acid reflux and heartburn — remedies you’ll find in any produce section or farm market.

Latest studies are now showing us, that certain unexpected vegetables are in fact great home remedies for acid reflux symptoms. The same studies are also showing that other groceries have so far been overrated as heartburn remedies. At the end of the article we additionally present you an easy and tasty anti-heartburn smoothie recipe, combining the power of all these ingredients. Continue Reading…

34 Best Plant-Based High-Fiber Foods

Pantry staples -grains, beans, pasta

Many people on the refined starch-and-protein filled western diet don’t get enough dietary fiber, and that can have some serious health consequences. Vegan diets, rich in vegetables, fruits, nuts, seeds, and legumes are much more likely to easily yield the amount and kind of fiber your body needs to maintain good digestive health. To help you visualize this see the handy chart below depicting the 34 best plant-based high-fiber foods.  Continue Reading…

5 Health Benefits of Beets

The most vibrant of vegetables are beets. Here are a few health benefits of beets that will inspire you to enjoy them in your diet more often. Their rich hue comes from a pigment called betalain that imparts a bright pinkish shade to anything. But that’s not all! Beets (called beetroot in English-speaking cultures outside the U.S.) have a deep earthy flavor that enhances salads and other dishes.

Beets have been touted as one of the healthiest veggies out there. Aside from classic red beets, there are also golden and striped beets to explore, which have similar benefits — and even sweeter flavors.

Apart from being used as food and colorants, beets are also used for medicinal purposes, being so rich in nutrients. They’re rich in vitamins and minerals, and are a particularly good source of folate, manganese, potassium, and copper. Beets have been used to treat numerous health conditions since ancient times. For ways to use them, see How to Cook Beets (or Use them Raw) and our complete listing of beet recipes. Continue Reading…

Vegetarian & Vegan Nutrition for Teens

Quinoa and Red Lentil Vegan Burger Recipes

More and more teenagers are choosing to go vegetarian or vegan. Both groups give up all meat, poultry, and fish; vegans also give up eggs and dairy. Whether vegetarian or vegan, nutrition for teens should be well planned. That said, it shouldn’t be complicated or daunting. Teens are often faced with pressures — pressures from parents concerned about their health, and pressures from within to continue on the path they have chosen. Continue Reading…

Vegan Bodybuilding: 6 Food Combos for Complete Proteins

Black beans and rice

Protein is essential for optimal health. Without protein, there can be no bodybuilding. In fact, protein is such a vital component of human nutrition that we cannot survive without it let alone hope to grow new muscle mass. Simply put, protein is a major constituent of all our cells in our bodies.

With regard to food for vegan bodybuilding, additional physical effort in the form of strength or endurance training mandates an increase in the daily amount of protein required for recovery and regeneration including the additional growth of muscle cells. Continue Reading…

6 Healthy Plant-Based Fats and Their Benefits

Avocados on a table

While there are good arguments for reducing bad fats (trans fats, saturated fats) from the diet, there are several sources of plant-based fats that have numerous health benefits. Read on for more on how to get these 6 healthy fats into your daily repertoire.

What Are Healthy Fats?
Fats aren’t totally evil! While there are some fats that should be avoided — like trans fats and saturated fats — there are also good fats that are a must for overall health. These healthy fats are mostly those coming from vegetables.

Plant-based fats are polyunsaturated, containing Omega-3 and Omega-6 fatty acids that our bodies need, since they’re not capable of manufacturing them. Since we cannot get off eating bad cholesterols even though how hard we try to, These polyunsaturated fats will help achieve a more balanced fat content. Continue Reading…

3 Ways to Lose Weight With Yoga And Meditation

Man meditating

The journey of weight loss can try your patience and lead to frustration. Losing weight isn’t as straightforward as counting calories in vs. calories out; in fact calorie counting is proven to be a myth and is inaccurate! Let’s shift the paradigm and consider yoga and meditation as tools for weight loss.

There can be a myriad of different causes for a person to gain weight, but for the most part, it appears that folk get too hung up on eating less (not necessarily eating better) and exercising more as a remedy. Continue Reading…

3 Important Supplements for Vegan Bodybuilding

Berries and cherries

Excerpted from Vegan Bodybuilding & Fitness: The Complete Guide to Building Your Body on a Plant-Based Diet by Robert Cheeke, the world’s most recognized vegan bodybuilder: For vegan bodybuilders, the second most popular question after “how do you get your protein?” is “What supplements do you take?”

There were periods of my vegan bodybuilding life when I didn’t use any supplements at all and made incredible gains. But I do use supplements today, and I will share with you my favorite supplements and the most popular bodybuilding supplements for athletes, explaining what their function is and how they can benefit vegan athletes and competitive bodybuilders. The following is a list of common bodybuilding supplements and their functions or roles in contributing to health and athletic success.  Continue Reading…

Maintaining a Vegan Diet During Pregnancy

Healthy Plant-Based Pantry Foods

Maintaining a vegan diet during pregnancy always seem to cause concern, but it can be done! Here are some tips and valuable information.

During pregnancy, your need for all nutrients increases. For example, you will need more calcium, more protein, and more folic acid. But calorie needs increase only modestly during pregnancy. In fact, you will need to pack all of that extra nutrition into just 300 extra calories a day. For that reason, all pregnant women need to choose their meals wisely. It is important to eat foods that are rich in nutrients, but not high in fat or sugar, or excessive in calories. Continue Reading…

Brown Rice vs White Rice: A Comparison

brown rice vs white rice

Brown and white rice are often compared to each other in terms of their nutritional value. Brown rice vs white rice — which is best? — that’s a common question and one that we’ll explore here. Among the numerous varieties of rice in the world, the two most prominent ones are brown rice and white rice. There are other more exotic varieties like Japonica and forbidden black rice, but we’ll limit this discussion to brown and white.

Brown rice is widely considered to be more nutritious than white rice. However, white rice seems more pleasing to many palates; being more processed than brown rice, some find its texture more appealing. This versatile grain is consumed by people all around the world. And it also serves as the staple food for many people, mainly in Asian countries. Let’s first go through a few facts about both varieties of rice before concluding which one is better. Continue Reading…

Health Benefits of Coconut

Coconut milk

Coconut health benefits have been getting lots of attention in recent years. While there was a panic at one point about the high level of saturated fat in coconuts, studies have shown that there isn’t as definitive a link between saturated fat and heart disease as researchers once thought.

While much of the saturated fat we consume in our diets is made up of long-chain fatty acids, the saturated fat in coconuts is made of medium-chain fatty acids, which go to the liver to provide a quick source of energy or are turned into ketones; and some research indicates that ketogenic diets have therapeutic effects on brain disorders like epilepsy and Alzheimer’s. Continue Reading…

Vegan Recipes by VegKitchen logo
Vegan recipes by VegKitchen