Make Chocolate Healthy Again: Fast and Easy DIY Homemade Chocolate

Few foods can induce a craving like chocolate. From its aroma to how it melts in your mouth to what it does for your body — the whole experience is heavenly. The effects of chocolate are experienced by everyone, not just chocolate lovers.

In fact, studies have found that the unique smell of chocolate changes our brain activity and makes us more alert. Once the chocolate is consumed, its flavonoids work as prebiotics and improve digestive health. The flavonoids that make it into the blood stream help improve your insulin sensitivity, lower blood pressure, and prevent plaque from building up in your arteries.

Chocolate contains a unique combination of caffeine and theobromine as well. These two work together to protect brain function and improve mood without causing the sleep disturbances or other side effects caused by caffeine consumption.

After reading about all of the good that chocolate can do for us, you may be tempted to head to your corner store and buy some right now. But before you do, it is important to know and understand that most chocolate bars are terrible for your health.

Most Chocolate Bars are Unhealthy

The most popular form of chocolate is milk chocolate. Most milk chocolate bars only contain about 11% cacao with the remaining ~90% of the bar consisting of milk, sugar, and other unhealthy ingredients. If these chocolate bars were named honestly, they’d be called “Chocolate Flavored Sugar-Milk Bars”.

Not so attractive now, huh?

On top of that, the milk binds to cacao antioxidants (including the flavonoids we talked about earlier) and renders them inactive. So when the sugar in the milk chocolate bar spikes your blood sugar and increases inflammation, the flavonoids can’t save you because the milk ingredients made them inactive.

Isn’t Dark Chocolate Healthy?

Most dark chocolate bars are only 60-70% dark chocolate, which means that that the rest of it is made up of processed sugar and other dubious ingredients like soy lecithin and milk solids. Even the 85% or higher dark chocolate bars shouldn’t be considered healthy. They are highly processed and still contain some milk products, sugar, and other additives in an effort to make the chocolate less bitter and more palatable.

If you come across a chocolate bar produced with minimal, unrefined sugar and simple ingredients like cacao and vanilla beans, then at least the chocolate likely has some health benefits — but it will cost you.

These bars are expensive! Plus the processing that they went through before becoming pretty little bars will render some of the antioxidants in the cacao inactive.

After learning all of this, we are left only one good option — to make our own chocolate.

How To Make Your Own Chocolate

That’s right, you can make your own chocolate!

The best part is you won’t need any fancy machinery, and it won’t take up to seven days to make it (like it does in most chocolate factories).

All you need is cacao powder and coconut oil. Look for raw, organic cacao powder for your health, and make sure it’s fair trade for the health of others.

Can’t Eat Chocolate? If you are sensitive to chocolate for any reason or just don’t want the caffeine it comes with, then replace cacao powder with carob powder. The carob-based chocolate will not taste too much like chocolate, but it will make a delicious and healthy snack.

Step 1 — Melt and Mix

Melt the coconut oil in a pan at the low heat. Once the coconut oil is completely liquefied, mix in the same amount of cacao powder until you have a homogeneous chocolate mixture. The lower the heat, the more you preserve the health benefits.

Use a 1:1 ratio of cacao powder to coconut oil.

I recommend starting with a smaller amount like a quarter cup of each. Once you develop a delicious recipe, however, all restrictions are off — make as much chocolate as you want.

Step 2 — Experiment and Solidify

Now that you have your chocolate liquid, turn off the heat source and add in whatever you want to be in your chocolate.

You can put in a sweetener, mix in some nuts and seeds for some crunch, or add in some cinnamon and vanilla powder to make it taste even better. Dried fruit— like dried blueberries, cherries, goji berries, and mulberries — is another ingredient option that will add more flavor and health benefits to your chocolate.

Once you finish mixing in your extra ingredients, pour the mixture into a plate, cookie sheet, or container, and put it in the fridge until it solidifies (2-4 hours).

Step 3 — Eat and Enjoy

Go to the refrigerator, break off a piece of your chocolate, and enjoy.

Why Homemade Chocolate is Much Better Than Store-Bought Chocolate

Although it is easy to make chocolate at home, you may still be tempted to buy the dark chocolate on the grocery store shelves. This homemade variety will not look as “perfect” in that commercial way as store bought chocolate bars. The differing tastes and textures may take some getting used to for some, but it will taste amazing once you get your recipe down, and it will be so much healthier. In fact, if you are a frequent cocoa consumer, you’ll grow to prefer the taste of your homemade chocolate very quickly, and then you will probably despise pretty much everything else out there.

Coconut Oil — One of the Healthiest Sources of Fat

Coconut oil is the perfect fat to use when making chocolate because it solidifies and melts in your mouth like a typical chocolate bar. But this isn’t the only reason why it is part of our chocolate recipe.

Coconut oil has the highest percentage of medium chain triglycerides (MCTs) than any other fat source. But MCTs are technically saturated fat, so doesn’t this mean that they are “unhealthy”? This is where some knowledge of biochemistry comes in handy.

There are many different types of saturated fats, and they are processed by the body in different ways. MCTs (fats with 6-12 carbon atoms) are different from the long chain fatty acids (fats with more than 12 carbon atoms). This is because most of the MCTs are transported directly to the liver after digestion rather than flowing throw the lymph system of the body like long chain fatty acids.

Once the MCTs reach the liver they are converted into energy and other metabolites. These metabolites include ketone bodies, which can be used by the brain and heart as an immediate form of energy. The MCTs in coconut oil can also increase your feeling of fullness for a longer period of time.

Related: 35 Things You Could Do With Coconut Oil – From Body Care to Health to Household

Erythritol — The Safest Sugar Alternative?

Erythritol is considered by many to be the safest low-calorie sweetener. It is a sugar alcohol that is less sweet than sugar (70% as sweet as sugar), so it will not stimulate your appetite as much as sweeteners like sucralose (these artificial sweeteners do far more harm than good). There is debate amongst the natural health community, and within this magazine, as to whether or not stevia is a safer choice for most, or if erythritol is a better option. It likely depends on how you use them and your own gut health.

Studies have shown erythritol can cause nausea and stomach discomfort. These side effects were only found in people that consumed 50 grams of erythritol in one sitting.

To give you some context, 50 grams (about 4 tablespoons) of erythritol has the same sweetness as about 40 grams (3 and 1/3 tablespoons) of sugar. This is 16 more grams of sugar than you will find in a typical 1.55 ounce “Sugar Milk Bar with Chocolate Added”. One to two tablespoons of erythritol should be more than enough to make your homemade chocolate more palatable without getting any side effects.

But this doesn’t mean that you should buy any sugar alcohol or any form of erythritol and assume that it will be safe. Other sugar alcohols like xylitol tend to cause more side effects at lower doses than erythritol, and erythritol is commonly made from GMO cornstarch. If you don’t want a dose of negative side effects, GMOs, or pesticides with your sweetener than it is best to use non-GMO erythritol.

I like to use a small amount of erythritol, a tiny bit of stevia, and some raw honey for sweetening. I also like to mix the chocolate with the carob which has a natural sweetness to it. I don’t like it very sweet, and I like to throw in ginger, cayenne, cinnamon, and/or other herbs that can help keep the gut balanced. I like my chocolate to have quite a bit of kick to it, just like my smoothies. Be careful and patient with the honey. It’s even easier to cook the benefits out of honey than it is with chocolate. I don’t think erythritol is particularly good for you, and while raw honey has plenty of health benefits, for good health it should be eaten in very small quantities. I find the mix of the three works well for my tastebuds and my body.” – Michael Edwards

The Importance of Raw Organic Cacao Powder

Even if you don’t like the taste of chocolate, you may want to consume cacao powder as a way to reap all of the benefits that we talked about earlier in the article.

To ensure that you get all of the health benefits of cacao, it is best to buy raw organic cacao powder. Quality cacao powder is important because most cacao powders (and the cacao used to make chocolate) are processed with heat and alkali, which destroys cacao’s health-promoting antioxidants.

But what do you do if you want to keep caffeine and chocolate out of your diet?

The Many Benefits of Carob-based Chocolate

Although this article praises the medicinal properties of cacao, this doesn’t mean that you are missing out if you don’t eat it. In fact, carob powder may have even more health benefits than cacao powder. For example, carob powder is most well-known for its anti-diarrhea effects, but that is not all this delicious powder has to offer.

Like cacao powder, carob powder contains many flavonoids. One of the flavonoids it contains is quercetin, which is known to reduce allergy symptoms, prevent heart disease (like cacao’s flavonoids do), and protect against cancer. Carob powder also contains a compound called gallic acid which is known to scavenge free radicals and kill cancer cells.

If you compare these benefits with cacao powder, carob powder looks like it could be the winner here. After weeks of experimenting with using carob powder in smoothies and other recipes (that I usually put cacao powder in), I completely agree. Healthy dark chocolate tends to over-stimulate me, but when I use carob powder instead, I feel more satiated and energetically balanced.

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Homemade Two Ingredient Healthy Fruit and Nut Bars

You can improve your blood lipid level, lose fat, improve gut health, and increase your energy levels with one snack that you can easily make at home. All you need is two ingredients – nuts and dates.

But Aren’t Dates Full of Sugar?

Just one pitted Medjool date contains around 16 grams of sugar, which means that three dates have more sugar than a 12 ounce can of coca cola. Shouldn’t dates be vilified? Hide your kids, this vengeful plant will steal their health!

Let’s See What The Science Says

When healthy subjects consumed 100 grams a day of Hallawi dates or Medjool dates for four weeks, their cholesterol levels and BMI stayed the same, and their triglyceride levels decreased. This is a phenomenon that has never been found to be the case in studies done on the effects of sugar-sweetened beverages like soda on our health.

In fact, people who consume sugar-sweetened beverages regularly tend to have unhealthy cholesterol levels, higher triglyceride levels, more body fat, and high blood sugar. This is why people who are at a high risk for diseases like diabetes are strongly advised to stop consuming sugary beverages.  But what about dates?

A High Sugar Food That May be Good for Diabetics

Even in people with type 2 diabetes, a disease that is characterized by a lack of blood sugar control, the consumption of dates does not cause significant changes in blood glucose levels. This indicates that dates may be a good sugar replacement for diabetics as well as healthy individuals. This finding seems like an anomaly that goes against everything we know about nutrition, at least until we dig deeper into the other components of dates.

“The Best Food for the Future”

In an article published in the International Journal of Food Sciences and Nutrition, the researchers concluded that “dates may be considered as an almost ideal food.” This is because they contain a high percentage of fiber, fifteen minerals, at least six vitamins, 23 amino acids, and a high antioxidant content. Together, these components help your body use the sugar that is in the dates so efficiently and effectively that when we eat them in small amounts, it only leads to positive health effects.

That’s Nuts!

Yes, it is nuts, especially when you add nuts to the dates. In a study done on overweight adults, one group ate two dried fruit and nut bars that consisted of 340 extra calories, while the other group ate their normal diet. After 8 weeks their weight, waist circumference, blood pressure, and blood lipids were remeasured.

What we’d commonly expect after 8 weeks of eating 340 extra calories per day is a weight gain of at least 5 pounds (and that’s with some modest math). However, the actual results will surprise you. After eight weeks of consuming 340 extra calories from two fruit and nut bars, the study participants had no significant change in weight, waist circumference, blood pressure, or blood lipids.

Even nut consumption alone is associated with a lower waist circumference, lower rate of obesity, decreased blood pressure, and healthier blood sugar and blood lipid levels, which makes them a healthy snack as well. This is because they contain vitamins, minerals, health-promoting fats, and antioxidants that make them highly satiating and even more healthy.

Whatever They Can Do You Can Do Better

Before you run to the store to get some fruit and nut bars or trail mix, it is important to know that many of them have added sugars and oils that can leach positive health benefits from the food.

One of the best fruit and nut bars that I could find is made by a company called LÄRABAR. However, these date and nut bars are much more expensive than if you made your own snacks at home with organic, high-quality ingredients.

And yes, making your own date and nut snacks with organic, high-quality dates and nuts will still be cheaper than buying a box of LÄRABARs that are produced with lower quality and non-organic ingredients by General Mills.

How To Make Your Own 2-Ingredient Super Snack

Just by blending your favorite nuts together with pitted dates, you can create a snack that will indulge your sweet tooth like a dessert and satiate you like a fatty meal, while still being healthier than a store bought “healthy” snack. It will only take you less than a half hour, and after you take your first bite you will be wondering why you’ve never made these before.

Step 1

Start with the ratio of 1 and 1/2 cups of your favorite nuts to 1 packed cup of pitted dates to make whatever amount of date and nut snacks that you would like.

Soak the dates that you are going to use in hot water for 5 to 15 minutes or until they are soft. If the dates are already soft, they may not need to be soaked.

Tip: Save the water that you use to soak your dates and use it to sweeten up your tea or smoothie. It may also contain some vitamin c and b-vitamins as well.

Health Bonus: Use Halawi dates rather than Medjool. Studies have found Halawi dates to have even more health benefits than Medjool dates (and they still taste delicious).

Step 2

Drain and save the date water for later use. Put the dates and nuts in the blender and blend them until the nuts are to your desired particle size and consistency. The mixture should be sticky.

Health Bonus: Use raw organic nuts that are soaked for at least 7 hours. The soaking process will help increase nutrient bioavailability and enhance digestion. Just make sure you dehydrate your nuts (at temperatures lower than 150 degrees Fahrenheit) so that they last longer and don’t mess with the consistency of your date and nut mixture.

Step 3

Take the date and nut mixture and form it into whatever shape you’d like.

You can roll them into little energy balls like these:

Or flatten the mixture into a tray or pan and cut them into bars.

Tip: If you store them in the fridge they will be fresh for 6 months or longer. If you freeze them they will last for about a year.

Health and Flavor Bonus: Cover your date and nut snacks with dried shredded coconut and/or cinnamon. The shredded coconut will add so more healthy fat and fiber with a coconutty taste, and the cinnamon will add some health promoting antioxidants.

Take Them to The Next Level with This Chocolate Snack Hack

If you love chocolate, but just can’t find a healthy way to add it to your diet this snack hack is for you.

Step 1

Put half of a cup of coconut oil in a pan and melt it at low heat.

Step 2

Once the coconut oil is completely liquified stir a half cup of cacao powder into the melted oil until it is a homogenous chocolatey liquid.

Health and Flavor Bonus: Add a quarter of a teaspoon of organic ground vanilla powder to the mixture to enhance the flavor and experience the many health benefits of vanilla.

Step 3

Remove the mixture from heat and cover your date and nut snacks with the chocolate. Sprinkle cinnamon and/or dried shredded coconut on top for a health and flavor bonus.

Put them in the refrigerator to let them cool and harden. In about an hours you will have a delicious solid chocolate covering over your homemade date and nut snacks.

Before You Indulge

Moderation is and always will be a key principle in maintaining your health, and it applies just as much to healthy food as it does to unhealthy food. Just as you can overdo it on sugary beverages and refined foods and destroy your body, you can do the same with these delicious date and nut snacks.

However, dates and nuts are very satiating foods so you will feel much fuller than usual after eating them. Only two to four of these small snacks will do the trick. Enjoy!

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Greens Nutrition Powder DIY – Could This Replace Our Veggies?

Vegetables are an important part of our diet, but are they really that important?

Yes.

Skip to How To Make Your Own Greens Powder

The evidence for why we should eat more vegetables keeps on growing. A lower incidence of cardiovascular disease, type 2 diabetes, stroke, eye disease, asthma, chronic obstructive pulmonary disease, osteoporosis, and many forms of cancer are all associated with higher vegetable consumption.

Even with all of the evidence supporting the fact that increasing your vegetable consumption is one of the best things you can do for your health, 87% of the United States population did not meet vegetable intake recommendations from 2007 to 2010. This percentage is based on the CDC recommendation to eat two to three cups of vegetables daily, an amount you can easily eat in one meal if you have two sides of vegetables, and only 13% of the population was able to do it.

But that was back before 2010, things must have changed for the better, right?

In a study conducted by the Produce for Better Health Foundation, they found that vegetable and fruit consumption has declined by 7% from 2009 to 2014. They are expecting a growth in vegetable and fruit consumption by 4% in the next 5 years, but an important question still remains. Why are we still struggling to eat more vegetables?

Human Nature Trumps Logic

It doesn’t matter how much evidence supports a specific lifestyle change, humans will always crave certainty and simplicity. Why bother to use fresh produce and spend precious time making something that you and your family may not like when you can get a pre-made meal?

Even though many other factors are involved in our behavior, it is important to recognize that our brains tend to value simplicity and certainty over logic and evidence. Our brains are just not made to handle the complexities of life, but they do know what tastes good and what feels good and would much rather stick to that.

This is part of the reason why most of us will revert back to our old habits after starting a new diet. It doesn’t mean you have a lack of discipline or that you will never be healthy, it simply means that you are fighting against human nature, and human nature always wins, eventually. The key to adopting a healthy lifestyle is to make human nature work for you, not against you.

Related: 8 Easy Steps to Health & Detox Cheap and Easy Without Fasting – Recipes Included

Making Health Easy

71% of American adults consume supplements daily, which is much higher than the 13% who consume two to three cups of vegetables daily. This statistic is a stunningly accurate depiction of human nature. Even without evidence to back up the claims of most supplements, we gravitate toward them like flies to a fly trap. Supplements are so irresistible because, when they work, they make health easier. All you have to do is swallow a capsule and you magically heal your joints or cure your inflammation. Everyone will sign up for that!

Quality supplements are a win-win for your mind and body and a great way to make human nature work for you, not against you. However, it is impossible to take supplements that contain all the benefits and nutrition that are found in fruits and vegetables. The whole vegetable is more nutritious than the sum of its parts, especially when those parts are heavily processed to form a supplement.

But what about greens powder supplements? Over the past decade, green nutrition powder supplements have exploded onto the supplement scene, challenging our definition of what a “whole food” really is.

An Easy Way to Get Your Vegetables?

Vegetable dehydration has been used by humans for hundreds, if not thousands, of years to keep the food from spoiling and maintain the integrity of most of its nutrients. If you then put those dehydrated vegetables into a high-speed blender, you will have a greens powder that is easier to consume than a fast food meal and much healthier than not having any quality produce at all.

Before you order a container of greens powder, you must know that nearly one-third of greens powder supplements don’t live up to their dietary claims and may actually be harmful, according to a report from ConsumerLab.com. One of the supplements mentioned in this report was Vibrant Health’s “Green Vibrance” product, which contained roughly 24 micrograms of the carcinogen arsenic per .4-ounce serving. This far exceeds the 10-mcg-per-34-ounce safety limit established by the Environmental Protection Agency.

This doesn’t mean that you should disregard all greens powder supplements. The same ConsumerLab.com report found that Green Max Powder from Swanson and Juice Plus+ Garden Blend capsules are trustworthy and safe products.

High-quality greens powders still will not have the same benefits as eating whole fruits and vegetables. This is partly because light, air, and heat exposure can render some of the vitamins and other nutrients in fruits and vegetables useless to our body. And there is no way of guaranteeing that the supplement you are taking hasn’t been exposed to too much light, air, or heat, rendering vulnerable vitamins like C, E, K, A, B-6, and B-12 inactive.

Even if some of the vitamins are destroyed during processing, greens powders will still contain many of the same nutrients and antioxidants that you will find in whole vegetables, making this one of the few supplements capable of living up to its health claims. The only way to ensure that you have a nutritious greens powder that lives up to the hype is by making it yourself.  It is a simple and easy way to promote your health and the health of the environment.

The Power of Making Your Own Greens Supplement

In the United States, 30 to 40 percent of the food supply is made up of food waste, and edible food scraps like carrot greens, beet greens, and greens that are not “perfect” make up a portion of this food waste. Carrot greens and beet greens are as nutritious as the carrots and beets that we eat, but what are you supposed to do with them? And what can you do with the leftover greens before they go bad?

Dehydrate them and blend them into a fine powder, and you will have your own nutrient-packed greens powder that helps you and the environment.

How To Make Your Own Greens Powder

You don’t need a laboratory to make your own greens powder – all you need is greens, a source of consistent dry heat, and a high-speed blender.

Step 1

Gather all the greens that will not make it into your meals. Beet greens, carrot greens, spinach, kale, arugula, chard, lettuce, and even sprouts like broccoli sprouts will be perfect additions to your greens powder.

Tip: blanching your leafy greens for four minutes will help to increase the shelf-life of your greens powder, but it comes with the risk of destroying some vitamins. Personally, I have never blanched my greens before dehydrating them, and they have kept well for over 3 months. However, it is important to mention that I have no way of measuring their quality other than smell and taste.

Step 2

Rinse and lay your greens out so that they have consistent ventilation and exposure to heat. This is harder to do by sun drying or using the oven, so it is best to use a dehydrator.

Tip: Make sure your vegetables are dehydrating in an environment with lower humidity. More moisture means longer dehydrating times and a greater chance of spoilage.

Product Suggestion: The Nesco FD-75A Snackmaster Pro Food Dehydrator is a reliable dehydrator that I have used for almost two years without any problems. Its lowest setting is 95 degrees Fahrenheit, so it ensures that the vitamins will not be denatured by heat.

Step 3

Let the vegetables dehydrate at temperatures around 100 degrees Fahrenheit to preserve their vitamins.

Take them out of the dehydrator when they are completely dry and crisp to the touch.

This may take between 12 and 72 hours depending on the quantity and type of greens you are dehydrating.

Tip: If you are dehydrating greens with the stems attached, it will take about 12-24 hours longer for the stem to fully dry.

Step 4

Take your dehydrated greens, put them in a blender, blend them into a fine powder.

Tip: Add powdered stevia if you’d like to give it a sweeter taste.

Product Suggestion: The NutriBullet works really well for making greens powder.

Step 5

You now have your own greens powder!

Store it in a glass container in a dry environment.

Tip: Store it in a tinted jar, like a Miron violet glass jar, to protect it from light damage. You can also add a silicone moisture packet to ensure that moisture doesn’t spoil your powder.

The Easiest Way to Supplement Your Diet With More Vegetables

Now you have your own homemade greens powder with (almost) all of the vitamins and antioxidants intact, along with some of the enzymes and phytonutrients. Add a tablespoon or two of your homemade greens powder to soups, salads, dressings, sauces, or smoothies. With just one tablespoon, you will supplement your meal with almost two cups of vegetables without any extra preparation. Then add in these salad and lemonade recipes into your life and see how that feels.

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How To Make Natural Body Butters That Actually Moisturize Your Skin

“Love the skin you’re in.” Though it may be cliche, take a moment to think about why you wouldn’t want to take care of your body’s biggest organ. After all, your skin is one of the first things others notice about you, so it pays to keep it in the best shape possible.

There’s just one problem. Most of us do a pretty terrible job of tending to our skin. Sure, we slather on some sunscreen on a hot summer day or casually rub in lotion during winter dry spells, but few people take the time to think about what’s really going on their skin. That’s a mistake. Your skin does more than look pretty, it’s actually a natural barrier, the first line of defense that keeps toxins from the outside world from getting inside you. However, your skin is far more permeable than most people notice.

Think of a nicotine patch. It works by allowing trace amounts of addictive chemicals to be absorbed directly through the skin and into the bloodstream. Just as skin is no barrier against a flood of nicotine, it also doesn’t prevent any other chemical from going through. This means that any chemical product you put on your body (bug spray, lotions, makeup) have every possibility of flowing through your bloodstream.

If that doesn’t scare you, it should.

Using Conventional Lotions? Think Again.

In today’s world, smelling amazing is no guarantee that something’s actually good for you. Your lavender scented lotion might be a pretty purple color and even come with flowers on the label, but chances are that most of the contents of that bottle never came close to a plant.

Below are some of the common chemicals used in conventional lotions and their effects on your body and the planet.

Paraffin: Made from petroleum, this chemical is known for coating your skin in a thin plastic covering, clogging pores and building up toxins along the way.

Parabens: A common cosmetic preservative in over 10,000 beauty products, parabens have been shown in studies to have connections with cancer, and they disrupt your body’s endocrine system by mimicking the hormone estrogen.

Propylene Glycol: Used as a moisturizer in many lotions, propylene glycol has been shown to inhibit skin cell growth and cause irritation, and some evidence points to it causing kidney and liver abnormalities.

Sodium laurel sulfate: Over 90% of personal care products have some form of sodium laurel, a chemical known for breaking down your skin’s moisture barrier so that it (and other chemicals) can easily get into your bloodstream. Studies have shown that SLS can lead to hair loss.

Ready to exchange these icky products for something a little less toxic? Keep reading to learn about the importance of taking care of your skin the natural way.

Natural Body Butters: The Quality Comes from the Ingredients

When it comes to taking care of your skin, nothing can compare to a natural body butter. Actually, “body butter” is a general term used to describe dozens of different body creams that are dense and full of nutrients that add extra hydration to your skin. Most body butters are filled with essential oils, vitamins, and nutrients that make them invaluable in a skin care routine. There is a huge range of ingredients that can be used to make body butters, all of which have distinct benefits that make them useful in a variety of ways.

In most cases, body butters are made from cold pressed oils that are extracted from nuts, seeds and fruits, and then combined with fatty acids and other forms of oil to thicken the consistency. Most body butters are solids at room temperature that melt from your skin’s heat when you slather them on, creating a deeply moisturizing treatment that lasts for hours.

Some of the best benefits of natural body butters are described below.

  • Plenty of Moisture: Skin sucks in everything you put on it, but thankfully natural body butters will provide nothing but hydration. Nut-based butters are filled with emollients that provide skin soothing moisture long after conventional lotions have quit.
  • Protection: The thick ingredients in body butters form a protective barrier over your skin to keep moisture in check. This prevents you from drying out in heat, hot sun or cold winter air that otherwise sucks away moisture. Instead of relying on parabens like other products, natural butters take advantage of the natural emollients found in nuts and seeds to trap moisture deep into the fatty layers of your skin for optimal moisture protection.
  • Skin Nourishing Vitamins: No matter the type, body butters are rich in omega 3 fats that benefit you both inside and out. These highly moisturizing fatty acids help keep inflammation in check and make vitamins far more accessible for your skin to absorb.
  • Reduce Wrinkles: Allowing your skin to dry out is a quick way to start looking old and faded. A better option is to protect yourself with moisturizing body butters that help your skin retain its elasticity so you keep a healthy glow, no matter your age.
  • Softer Skin: Chronic, chapped skin is no problem when combated with the moisturizing power of homemade body butter. Regular treatments of this rich cream can eliminate dry, cracked skin and even clear up chronic conditions like eczema. Just slather on some body butter immediately after showering and your skin will stay noticeably softer throughout the day.
  • Affordable: Are you currently paying a small fortune for your skin care products? Switching over to homemade body butters will save you money, and you’ll get to control exactly what goes in them.
  • Cuticle Saver: If your cuticles look ragged much of the time, a gentle coating of body butter will help them stay hydrated and healthy, getting your nails back to top shape in no time.
  • Stretch Mark Solution: Having children can be brutal for your body, but a little body butter can make those scars a little less visible. Regular treatments of body butter help the skin to heal and regenerate, which means you can hide the appearance of stretch marks before they get out of control.

Top Ingredients for Making Homemade Body Butter

There are so many ways you can make your own body butter, you’re truly limited only by your creativity. Whether you choose to stick to staple ingredients like coconut and shea butter or opt for something a little more exotic like cupuacu or jojoba butter, the possibilities of what you can do is endless.

While it’s usually best to plan on using a ration of 75% solid to 25% liquid oil for your natural butter, the oils listed below are some of the best to invest in when first getting started.

Almond Butter: You want to lick yourself all day when you make a butter with sweet almond oil. This thick, rich butter is great for moisturizing and is a smart way to hydrate a dry scalp.

Cocoa Butter: Known for being a highly stable fat, cocoa butter can last on your shelve for years and is flush with natural antioxidants. A silky smooth texture and delicate fragrance makes it useful for a wide range of products, and pregnant women have been relying on cocoa butter to prevent stretch marks for centuries. Because of the high moisture content of cocoa butter, it’s not always a great choice for oily skinned people.

Shea Butter: Definitely one of the most popular butters available today, shea butter has a unique fatty acid composition that makes it versatile for many products, including dry skin, massage creams, and sun protection. A great all around oil, everyone can benefit from a little shea butter in their life.

Jojoba Butter: If you need an intensive moisturizing boost that only the best can get you, jojoba oil is worth checking out. Perfect for treating eczema and psoriasis, jojoba oil works well on all skin types.

Coconut Oil: With a melting point so low it’s practically a liquid at room temperature, coconut oil gives your body a delicious tropical smell and is great for treating troubling dry spots.

Cupuacu Butter: Made from the cupuacu fruit (commonly grown in Brazil) cupuacu butter is a perfect ingredient to add to your homemade hair conditioner, though it should be used sparingly on your skin if you tend to be oily.

Two Ways to Make Your Own Natural Body Products

Interested in making your own body butter? These recipes will get you started!

Extra Hydration Body Butter

You could truly spend weeks trying out recipes for different types of body butter, but for your first batch, you’ll want to go for something as nourishing as possible. This recipe combines four types of butters into one batch in order to get you maximum skin hydration. Great for babies or anyone with sensitive skin, this butter also makes a good gift.

Take half a cup each of shea butter, mango butter, coconut oil, and olive oil, and combine them all into a double boiler on medium heat. Stir the mixture constantly until it all melts and remove it from the heat. If you’re looking for a particular scent, you can add between 10 to 30 drops of essential oil. Put the entire mixture into the fridge and let it cool for an hour, or to the point where it starts to harden but is still pliable. Take a hand mixer and whip the batch for 10 minutes until fluffy, after which it should be put back in the fridge for 10-15 minutes. Once set and somewhat hardened, you can store your butter in a glass jar with a secure lid and use it like any regular lotion. So long as your home is less than 75 degrees F, the butter will stay whipped. Any hotter than that, and you should store it in the fridge between uses.

Homemade Hand Lotion:

While not truly a body butter recipe, this lotion uses all natural ingredients for a hydrating blend that is too good to miss out on. Body lotion and body butter are more similar than they are different, but the difference comes from the liquid content. Lotions sometimes contain up to 70% water, and the moisturizing effects don’t go as deeply or last as long as body butters. Even so, lotions are great when your skin needs a quick pick me up but doesn’t want all the excess hydration of a true body butter.

Instead of water, this recipe relies on oil for its texture, making it more hydrating than other versions. To make your own lotion, combine a half cup of liquid oil (almond works well), with a quarter cup each of coconut oil and beeswax. Melt them together in a double boiler, stirring constantly so nothing burns. Once everything melts, add a teaspoon of Vitamin E and a few drops of essential oil. Pour the mixture into a glass jar with a tight fitting lid, and dip in whenever you need an extra hydration boost. This product is best used within six months.

Simple Tips For Using Natural Body Products

Using body butters and lotions is a fairly straightforward process. In essence, you put a little butter on your hands and rub it in where you want it. Even so, the tips below can help answer some of your questions about use.

  • Body butters are super concentrated, so a little goes a long way. Take a tiny amount and carefully warm it with your hands before putting it on your body so that it absorbs more easily into your skin.
  • The kinds of butter you purchase for your body butter is crucial. Look carefully on labels for terms like “unrefined,” “crude,” and “cold pressed,” as these are signs that the oil was extracted through natural methods, not high heat that destroys the butter’s natural nutrients.
  • So long as you store your butter in an airtight container, it should last for a year or more.

In Summary

Your skin does a lot for you, so it pays to take care of it. By relying on natural skin care remedies like body butters, you’ll be keeping your body’s biggest organ in top shape. Add some homemade body butter to your skin care routine, and your skin will stay hydrated, healthy and beautiful, at almost no cost to you.

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You Need Sulforaphane – How and Why to Grow Broccoli Sprouts

Brain Enhancing, Fat Burning, Cancer Preventing, DIY Homemade Supplementation

It is not another drug or folk remedy. You can prevent many forms of cancer, improve gut health, establish healthy body fat composition, enhance brain function, detoxify your cells, and reduce depression with this one miracle compound.

It’s called sulforaphane, and it is naturally produced when cruciferous vegetables are damaged. We initiate the reaction that creates sulforaphane with the process of chewing, which allows us to reap a plethora of benefits that make the scientific research on sulforaphane look like a late night TV ad.

The Scientific Sales Pitch

Although there are many proposed effects of sulforaphane, let’s stick with what has been studied. Sulforaphane has been shown to prevent the growth of many cancers including breast, prostate, colon, skin, lung, stomach, and bladder cancer. The risk of common diseases like diabetes, heart disease, gastric disease, neurodegenerative disease, ocular disease, and respiratory diseases are reduced with the consumption of sulforaphane as well. Even behavioral disorders like autism have been helped with sulforaphane supplementation. And if that isn’t enough, sulforaphane has been shown to decrease fat gain and improve body composition in mice. All this is possible because sulforaphane stimulates protective and detoxifying mechanisms in the cells. This allows the cells to eliminate environmental toxins like mercury and air pollutants from the body and repair themselves from the damage caused by oxidative stress.

The Best Source of Sulforaphane

With positive and protective effects on almost every cell in the body, sulforaphane is like a health insurance policy for your cells. This compound can be found in raw or minimally cooked cruciferous vegetables like broccoli, kale, cauliflower, and Brussels sprouts.

It is important to note that sulforaphane cannot be produced from vegetables that are cooked at a temperature above 158 degrees Fahrenheit. This is because the enzyme that helps create sulforaphane is deactivated when is heated above 158 degrees Fahrenheit.

The enzyme that helps create sulforaphane may also become less active in mature cruciferous vegetables, so it is uncertain how much sulforaphane you will actually get from mature plants. This is where crucifer sprouts save the day. Due to their increased enzyme activity, crucifer sprouts are the best source of sulforaphane. But one sprout, in particular, may provide the most sulforaphane of them all. That sprout is the broccoli sprout.

Where To Get Broccoli Sprouts

After seeing the benefits of broccoli sprouts it is tempting to add that $10 bottle of broccoli sprout capsules to your cart, but don’t let the tempting price fool you. At $10 per bottle, you are spending 20x more than if you bought broccoli sprouts in the store, and supplements can’t even guarantee that they actually have any sulforaphane or enzyme activity.

With store bought broccoli sprouts you can at least guarantee that you are getting sulforaphane in your diet. However, store bought broccoli sprouts will run you about $1 per ounce when you can easily grow them at home for the cost of ~9 cents per ounce.

With one 64 oz mason jar, a seed strainer lid, broccoli seeds, a glass bowl, and water you can grow up to 15 pounds of sprouts per pound of broccoli seeds. That means you can have a half pound of sprouts every week for over 6 months. Fifteen pounds of broccoli sprouts would cost you $240 if you bought them in the store or almost $5,000 in capsule form, and you can get them for less than $50.

How to Grow Your Own Broccoli Sprouts

Growing your own broccoli sprouts is simple and easy. It doesn’t require gardening skills, and after less than a week you can have up to half a pound of delicious broccoli sprouts for the cost of less than a dollar.

Here is what you need:

  • Organic broccoli seeds for sprouting (~$15 per pound)
  • A 64-ounce mason jar (~$10 per jar)
  • Strainer sprouting lids that fit the mouth of your jar (~$9 per lid)
  • A glass bowl
  • A cool, dark place
  • Optional: full spectrum light
  • Optional: salad spinner

Estimated yield: 3 tablespoons of seeds will most likely sprout to a half pound of broccoli sprouts in about 5-7 days.

Step by Step Guide to Sprouting Your Broccoli Seeds

Step 1

Put 3 tablespoons of broccoli seeds in your mason jar, cover the seeds with cool, distilled water or spring water (60-70 degrees Fahrenheit), and swish the water around gently. Put your mason jar, with the sprouting lid on, in a cool dark place for 6-12 hours to allow the seeds to soak.

Step 2

Drain off the water by tipping the mason jar to let the water pass through the strainer. Take the glass bowl and rest your mason jar inside of it so that the remaining water can drain. Put it in a cool dark place for 8-12 hours to let the seeds drain and sprout.

Tip: make sure the jar is tipped enough so that the seeds can drain and have adequate airflow. The most common cause of poor sprouting is inadequate drainage.

Step 3

Rinse the seeds 2x daily and put the jar back in the bowl in a cool dark place so it can drain. It might help to set reminders on your phone.

Here’s what mine looked like 60 hours after the beginning of the first rinse:

Tip: Try not to expose them to too much light until most of them are sprouted with tiny yellowish leaves.

Step 4

After 3 to 4 days you will notice white sprouts with tiny yellowish leaves coming from the seeds. When this happens for most of your seeds, you can begin exposing them to indirect sunlight or a full spectrum light bulb so that they can start to green up. Continue to do the same rinsing process as before.

84 hours after the beginning of the first rinse:

Step 5

After a day or two of light exposure, rinse them once again, and let them drain overnight. The next morning they will be ready to eat!

After the first day of sun exposure:

The finished product, about 6 ounces of broccoli sprouts from 2 and a half tablespoons of broccoli seeds:

 

Bonus Step: How to Increase Sulforaphane content by 3.5x

Studies have actually been conducted to find out how to increase the bioavaliability of sulforaphane from broccoli sprouts. One study found that If you want to get the most out of your broccoli sprouts, you must never expose them to temperatures greater than 70 degrees Celsius (158 degrees Fahrenheit). However, if you let them sit in 65 to 70 degree Celsius (149 to 158 degrees Fahrenheit) water for 10 minutes, you can increase sulforaphane content by around 3.5 fold. The greatest increase was found at 70 degrees Celsius (158 degrees Fahrenheit) with a rapid decrease when the sprouts were exposed to greater temperatures.

To try this broccoli sprout hack at home all you need is a pot, thermometer, a glass bowl, a timer, water, and your broccoli sprouts. Put your broccoli sprouts in a glass bowl while you heat up the water in the pot until it reaches 70 degrees Celsius. Cover your sprouts with the water and set your timer for ten minutes. Check the temperature of the water that the sprouts are in every couple of minutes and add 70 degree Celsius water to the broccoli sprouts periodically to maintain the temperature between 65 and 70 degrees Celsius. After 10 minutes, drain the sprouts, pat they dry, eat them, add them to a smoothie, or store them in the refrigerator.

If that description was to confusing, check out how Dr. Rhonda Patrick hacks her broccoli sprout sulforaphane content:

How to Store Your Sprouts for up to Six Weeks

To keep the sprouts fresh and nutritious for six weeks follow these steps:

  1. Eight to twelve hours after the final rinse and drain, pat your sprouts dry and/or use a salad spinner until the sprouts are reasonably dry. Nothing kills produce quicker than refrigerating it wet.
  2. Put the sprouts in a plastic bag or container that will ensure minimal exposure to air. If they are exposed to too much air they may dry out completely.
  3. Refrigerate them for up to six weeks and eat them whenever and however you like.

Enjoy!

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7 Days of Meatless Meals the Whole Family Can Agree On

I get asked often why I chose to switch to an ovo-vegetarian diet. The ever present questions,“What do you eat?” and “Where do you get your protein?” typically come in a condescending tone paired with a scrunched face of disapproval or disgust. This took me by surprise at first, but after years of the same questions, I have come to laugh at the common misconceptions and use them as a chance to explain the morality of the decision for me, the reality of proteins available, and the array of health benefits.

After the initial seemingly startling news that my home is meatless, the second round of statements are something like, “Oh I could never do that. I love meat too much,” or “I wouldn’t even know where to start.”

I can’t argue with anyone’s choice to eat as they please, but I can help to refute some common misconceptions about a vegetarian diet lacking in both protein and the essential micro-nutrients we all need.  I’ll do that below by giving 7 examples of vegetarian meals that will feed the whole family and are jam packed with the essentials for a healthy, happy, hearty meal.

Before addressing meals, though, I find it necessary to address the common misconception that a vegetarian diet is lacking in protein. A huge contributor to the idea that meat is the primary source of protein is the food pyramid. We are exposed to the food pyramid at a very young age and it continues to be pressed from grade school through high school. It is also pushed heavily by the dairy and meat industries by way of media, television, radio, etc. While watching your evening television show, try counting how many times you see a commercial talking about the food pyramid, meat, or dairy. It will surprise you.

The reality is that through these ideals, two-thirds of Americans are overweight or obese, and childhood obesity has grown exponentially in the last 30 years. Not only have the obesity rates risen, so have diseases like osteoporosis. This is due to the hydrochloric acids needed to digest meat. To neutralize these acids, our bodies use our internal source of calcium. In fact, a study published in the Medical Tribune by Michigan State (found in the book, Diet For New America), showed that female vegetarians averaged 18% bone loss while their meat-eating counterparts averaged 35% bone loss leading to osteoporosis.

What many people don’t realize is that there is protein in many of our other food groups. Foods in the legume family are a great example. Green peas contain 7.9 grams of protein per cup, taste great, and can be used in a variety of different meals. Quinoa is a grain that contains 8 grams of protein per cup. Beans are another huge protein source. Just two cups of kidney beans contain about 30 grams of protein — more than a Big Mac at McDonald’s, which has about 25 grams. Even a cup of chopped broccoli contains 8.1 grams of protein.

These are just a few examples of protein-rich foods that are healthy and taste great. Outside of those factors, our bodies digest a vegetarian/vegan diet faster than one with fat, heavy meats. With a vegetarian/vegan diet, we feel fuller faster, and overeating is less likely to occur.

The USDA nutrition database states that the average vegan male needs 63 grams of protein a day, and the average female, 53 grams per day, a quota easily met when nearly all vegetables, grains, seeds, beans, and nuts contain protein. Now that we have a better understanding of some of the key misconceptions let’s get cooking! Here are 7 meals that are protein heavy, delicious and sure to be a hit with the family.

broccoli slaw stir fry

  1. Broccoli Slaw Stir Fry – 24 grams of protein

Great for a busy night when there isn’t much time to prep dinner. Takes about 15 minutes to prepare and is high in protein, fiber, and vitamin C.

  1. Squash and Quinoa ChiliSquash and Quinoa Chili – 23 grams of protein

Not only is it a great source of protein, but this meal provides a whopping 60% of your fiber intake as well. A base of butternut squash, quinoa, and kidney beans that can be prepared in just an hour! Great for those winter evenings in or to freeze for lunches.

  1. simple black bean burgersSimple Black Bean Burgers – 22 grams of protein

With just canned beans, eggs, and some bread crumbs, you can create a summer favorite. Add some sweet potato fries and the kids won’t be the wiser.

  1. vegetarian tacosTacos – 18g and up

This is a simple switch from the typical tacos you would make at home. Substitute black beans  or a soy substitute (my favorite is soyrizo) for the meat.

  1. sweet-potato-pizzaSweet Potato Pizza – 22.2 grams of protein

A great twist on a traditional pie that the kids can have fun helping decorate. A great way to make eating their vegetables more fun.

  1. stuffed bell peppersStuffed Bell Peppers – 18 grams of protein

A colorful addition to any dinner table. Prep for this dish takes some time, but if you are having family over and want to impress, this is one of the dishes I would go for. Always a hit with my family.

  1. Vegetarian EnchiladasVegetarian Enchiladas – 34.9 grams of protein

Another example of a great, well-known dish that can be slightly tweaked using beans. Jackfruit is a great alternative as well, which makes for a fantastic vegetarian dish that everyone can enjoy.

There you have it! The recipes vary with portions, size, and desired additions as far as protein and other nutritional content, but you get the idea. There are so many possibilities! A week’s worth of meatless meals to get you started on your journey to a new lifestyle if you so choose. And the next time you discover someone you know is a vegetarian, you will have a better idea behind the health reasons and the simplicity of the choice!

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Pulses – Beans, Peas, Lentils, Chickpeas – How to Soak, Recipes, and More

Do you avoid beans? Do you find them difficult to cook? Are they too time consuming with all the soaking? Do you buy a few cans to make chili or grab a container of hummus without ever thinking about the huge variety of bean dishes you’ve never tried?

Pulses are nutritious, tasty, and affordable. There are so many new recipes to choose from and a lot of classic recipes as well. Yes, there’s beans and rice, baked beans, split pea soup, bean soup, lentil stew and more. There’s also pasta made from pulses and nutritious gluten free flours to use for baking and frying.

Pulses make a great addition to any diet. They are a wonderful source of protein, fiber, and nutrition. And they are delicious!

Pulses include:

  • Dried peas – split and whole
  • Beans – all varieties
  • Lentils – multiple varieties
  • Chickpeas – also called garbanzo beans

Pulses and Digestion

Do you avoid beans because they are difficult to digest? Do they give you gas? Well, you’re not alone, but this, too, can change.

  • You need to start with small servings and work your way up to larger servings to increase your body’s natural enzymes.
  • Soak your pulses, including split peas and lentils.
  • Consider using added enzymes. Beano is a well-known example. Beanzyme is a vegan option.
  • Many people soak their beans overnight (but don’t soak lintels for more than 6 hours or they’ll get soggy).

Long Soak Method

Soak beans in a glass or stainless steel bowl or pot. Use filtered water. Cover beans with at least 4 extra inches of water. (They soak up a lot of water). When you’re done soaking them, drain and replace the water.

Quick Soak Method

Bring beans to a boil. Remove from heat and allow beans to soak for 1-4 hours. Drain, rinse beans, replace water, and cook.

Peas

Split peas make a quick an easy soup. For every cup split peas, add 2-4 cups or more of water. (Depending on how thick you want it and whether or not you add other vegetables.) Bring to a boil then turn it down to a simmer. Cook for 30-45 minutes – until peas are soft. You can eat it as it is, process it in a food processor or blender, or process half and recombine.

That’s the basic recipe. Where you go from there is up to you. Some choose to use chicken stock or vegetable broth instead of water. Many recipes call for finely chopped onions, garlic, celery, and carrots. Some also include potatoes. You can add butter, bacon fat, or a dash of olive oil. Consider adding bay leaves, thyme, mint, pepper, marjoram, rosemary, parsley, or a combination of spices. Add salt when it is cooked.

  • Meat eater? Include bacon, ham, or sausage.
  • Vegetarian? Top soup bowls with shredded mozzarella and chopped tomatoes.
  • Vegan? Add garlic and caramelized onions for a simple soup. Add other veggies for a more complex soup.

Garbanzo Beans

These beans have garnered quite a reputation in the last decade as hummus gained in popularity. The rather expensive store bought dip is easily made at home for a fraction of the price, and it’s fun to play with.

Soak your beans overnight or use the quick soak method. Before cooking, strain the beans and rinse well.

Cover with 2-3 inches of water, bring it to a boil, and reduce to a simmer. Cook for 1-1 ½ hours. You can use a pressure cooker for faster results or a slow cooker if you have the time and patience. Check the water level and add water if needed.

You can also make hummus with raw garbanzo beans. First soak them for 24 hours. Change the water and rinse the beans at least once during that time.

Hummus

  • 2 cups of cooked garbanzo beans
  • ¼ cup extra virgin olive oil
  • 3 TBL tahini or another nut butter (peanut, cashew, almond)
  • 2-2 ½ TBL lemon juice

Add ingredients to a food processor with an S blade or a blender.

You can add whatever you want to add to make variations. Try adding any of the following:

  • Cooked or raw red pepper
  • Jalapeno or habanero peppers
  • Orange and orange zest
  • Lemon zest
  • Garlic (2-3 cloves or more, cooked or raw)
  • Avocado (use lime instead of lemon and add a pinch of cumin)
  • Spinach or zucchini
  • Artichokes
  • Sundried tomatoes or oven roasted tomatoes
  • Pumpkin (1 cup pumpkin puree plus a little cinnamon and cayenne)

Lentils

Like beans, there a million recipes for lentils. You can make soups, casseroles, curries, fillings, spreads, salads, baked goods, and more. Our current favorite is a weekly creation using whatever leftover greens we have in the fridge.

Kristina’s Lentil Stew Recipe

  • 8 cups green lentils (you don’t have to, but I prefer to soak them)
  • 2 medium onions
  • 3 cloves of garlic
  • 3 cups roughly chopped greens (can be spinach, kale, collards, chard…whatever you like)
  • 2 medium sweet potatoes, cubed
  • 1 zucchini, quartered
  • 1 dash garam masala
  • 1/2 tsp curry powder
  • 1/4 tsp cumin seed
  • 1/2 tsp dried ginger
  • 1 dash smoked paprika
  • 1 dash chili flakes (more if you like spice!)
  • 1/4 tsp dried coriander
  • 6-10 whole cloves
  • 5-10 bay leaves
  • 1 can coconut milk
  • 2 tbsps coconut oil
  • 1 tbsp tomato paste
  • 1 tsp apple cider vinegar
  • 4-6 cups vegetable broth
  • Cilantro and lime wedge to garnish

Let the oil heat in the pressure cooker (if you don’t have a pressure cooker, use a large stew or stock pot) on low heat. Put the garam masala, curry powder, cumin seed, dried ginger, smoked paprika, chili flakes, and coriander in the oil to toast them, stirring occasionally.

Add the onions and garlic after about 30 seconds. Let them simmer 2-5 minutes or until they soften.

Pour in the apple cider vinegar, coconut milk, and tomato paste. Stir. Let those combine for a minute. Turn up the heat to a medium and add in the greens, sweet potatoes, and zucchini. You can use these specific vegetables or what you have on hand or those you prefer, like carrots, other squash or something else (I do not recommend broccoli). Give the greens and other vegetables about 5 minutes to simmer and soften. If at any time in the cooking process you need more liquid, add some of the stock.

Add the lentils in on top of your mixture. Fill the pot to the top of the lentils with broth. Put the bay leaves and the cloves in a spice ball or tea strainer and add them on top.

Seal the pressure cooker, turn the heat on high, and leave the lentils to cook for roughly 12 minutes (times may vary based on your individual pressure cooker).

If you aren’t using a pressure cooker, bring the whole pot to a boil then reduce to a slow simmer and let it cook for 20-30 minutes until the lentils reach the consistency you want. Serve in bowls topped with cilantro and a squeeze of lime.

The recipe itself is vegan, but you can add meat if you like or substitute chicken broth. Sausage works well with this recipe. You can also top it with some feta cheese or yogurt. Play around with your veggies and spices to see what you like best.

The end result will be a hearty, healthy, warming stew with minimal fuss and lots of flavor.

Conclusion

If you are ready to cook with pulses, you can easily find thousands of great recipes on the Internet. Don’t be afraid to make them from scratch. A little planning is all it takes to save money, make the best, and avoid adding cans to the landfill. Just remember – soak well, rinse well, and start off with small servings.

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