Spring Green Smoothie Breakfast Drink

Prep Time: 20 minutes
Total Time: 20 minutes
Spring Green Smoothie is Full of antioxidants and low cal. Cashew milk and coconut milk offers loads of flavor, filling breakfast! Enjoy this Low-Sodium, Vegan , Gluten-Free smoothie with dandelions and kale greens! Just 180 calories per serving!
Q: Why add Dandelion?
A: They excellent for strengthening your liver

Ingredients

  • 1/2 Cup Cashew Milk
  • 1/2 Cup Coconut Milk
  • 1/2 banana
  • 2 cups frozen fruit, I used mango, strawberry, pineapple frozen blend
  • 1 cup dandelion greens-chopped
  • 1 cup kale greens-chopped
  • 1 cup of spinach

1 Tablespoon maple syrup, to taste

Instructions

Pour the cashew milk and coconut milk into your blender.
Add the chopped greens 1/3 at a time and pulse a few times until blended.
Add banana and pulse twice
Add frozen fruit and blend until thoroughly mixed.
1 Tablespoons maple syrup( or honey) to taste

Nutrition Information

Amount Per Serving Calories 180

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Vegan Butter Chicken

INGREDIENTS

  • 1/2 cup raw cashews + 1/2 cup unsweetened almond milk or water
  • 1 tbsp coconut oil (use vegetable stock or water if you prefer)
  • 1 tbsp fresh ginger, minced
  • 3 clove garlic, minced
  • 1 medium white onion, finely diced
  • 2 tsp mild chili powder
  • 1 tsp ground turmeric
  • 1 tsp ground coriander
  • 1/2 tsp cumin
  • 1/2 tsp cinnamon
  • 1 tbsp pure maple syrup
  • 1 – 28 oz can diced tomatoes, with the juice
  • 1 package organic firm or extra firm tofu, pressed and cubed
  • salt and pepper, to taste

INSTRUCTIONS

  • Press your tofu for at least 20 minutes.
  • Place the raw cashews and almond milk in a high speed blender and mix until completely smooth. Set aside.
  • In a large pan, heat the coconut oil over medium heat.
  • Add the ginger, garlic and onion and cook for 5 minutes while stirring.
  • Add all the spices and cook for a few more minutes.
  • Add the diced tomatoes, maple syrup, cubed tofu and cashew mixture. Mix well and simmer for 10 minutes.
  • Season with salt and pepper, if needed.
  • Serve with white, brown or quinoa rice and fresh cilantro.

NUTRITION

Serving Size: 1/4 of recipe Calories: 307 Sugar: 7.5 g Sodium: 377 mg Fat: 20 g Carbohydrates: 18 g Fiber: 4 g Protein: 15 g

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Easy Vegan Cheese Fondue (Ready in 10-Minutes)

Feel free to use whatever you would like to dip into your fondue, but here are our suggestions in case you don’t know where to start:

Crackers
Chips
Cubed bread — we like to used sourdough or french bread
Carrots, sliced
Celery, cut into small pieces
Steamed broccoli
Steamed cauliflower
Granny Smith apples, cubed
Roasted cubed potatoes
Cherry tomatoes

The easiest vegan cheese fondue that requires one pot and about 10 minutes of your time! It’s perfect for date nights, dinner parties and game day!

A photo of bread being dipped into vegan cheese fondue in a white pot surrounded by dippers by sweet simple vegan
With Valentine’s Day just around the corner, we wanted to share this easy vegan appetizer if you’re looking for a recipe idea for a dinner date night at home!

This recipe was inspired by our recent trip to The Melting Pot (check out the video here). If you didn’t know, they have vegan fondue and some locations even have a 4-course vegan dinner option as well! After seeing them put together the vegan cheese fondue at our table and seeing just how easy it was to make, we thought we would have a go at it and share our version on the blog! The fondue was a success and we are so excited for you to try it out!

Dippers For the Fondue

Of course, feel free to use whatever you would like to dip into your fondue, but here are our suggestions in case you don’t know where to start:

Crackers
Chips
Cubed bread — we like to used sourdough or french bread
Carrots, sliced
Celery, cut into small pieces
Steamed broccoli
Steamed cauliflower
Granny Smith apples, cubed
Roasted cubed potatoes
Cherry tomatoes

Alcohol in Fondue
Alcohol is used in fondue not only to add flavor to the dip but to also lower the boiling point and keep the cheese from becoming stringy or curdling. Instead of beer, a dry high quality wine would work as well! I have also seen fondues made with brandy or whiskey but I have not tried it myself.

If you would like to skip the beer in the recipe, we suggest you use vegetable broth in its place as well as add a squeeze of lemon juice or a touch of vinegar for acidity.

Fondue Pot
To make a good fondue, all you really need is a regular pot and stove! A specialty fondue pot is not really necessary but it definitely elevates the experience, as well as keeps the cheese warm and melty at all times. If you have a portable cooktop, that is also an option that can be used as a DIY fondue set up at the dinner table.

The only downside to using a regular pot is that you will either have to enjoy the fondue on the stove OR you will have to return the pot to the stove to rewarm/remelt it when it thickens up.

Ingredients
Fondue

4 cloves garlic, finely minced
2 tablespoons vegan butter (or cooking oil of choice)
2 tablespoons all-purpose flour (or gluten-free if needed)
1 cup (8 oz.) lager-style beer, at room temperature * (see notes)
1 cup (8 oz.) vegetable broth
16 oz. shredded vegan cheese (we used 1 bag of cheddar and 1 bag of mozzarella)
1/2 to 1 tablespoon grainy mustard, to taste
Salt and pepper, if needed to taste
Dippers of choice, such as

Crackers
Chips
Cubed bread — we like to used sourdough or french bread
Carrots, sliced
Celery, cut into small pieces
Steamed broccoli
Steamed cauliflower
Granny Smith apples, cubed
Roasted cubed potatoes
Cherry tomatoes
Instructions
In a medium spot over medium heat, add in the vegan butter. Once melted, add in the garlic and cook for 1 minute, or until fragrant.
Add in the flour and mix it through until everything is evenly coated. Cook for about 1 minute.

Pour in the vegan beer, vegetable broth and mustard and mix until uniform. Bring the mixture to a boil.

Once simmering, slowly being to add the cheese a little at a time, stirring well between each addition to ensure a smooth fondue.

Adjust the seasonings to taste and season with salt and pepper as desired.
If you have a fondue pot, transfer it to the pot and light it to keep the sauce warm.

Serve with dippers of choice and enjoy!

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Vegan Egg Benedict

Easy “eggy” tofu and hollandaise like we remember growing up!

Is it time for Monday brunch yet? I don’t know about you, but no matter what day it is, I’m always ready for a big savory breakfast.

This vegan eggs benedict is the perfect full-flavored alternative to the traditional version. Made with an eggy tofu patty seasoned to perfection and smothered with a rich and creamy plant-based hollandaise sauce, this vegan egg benedict is sure to hit all of the spots.

The easiest vegan hollandaise sauce made with simple ingredients! No eggs are needed to put this together and you won’t even notice their missing. All that you need is lemon, vegan butter, almond milk, dijon mustard, spices, and tofu!

This vegan eggs benedict recipe is simple to make. The hollandaise sauce can be whipped up by tossing all of the ingredients in the blender and boom; you’ll have hollandaise for days. Aside from the sauce, you’ll need some tofu, seasonings, English muffins, and slices of vegan ham. I’m honestly so glad that I was able to recreate such a fancy dish with ease and minimal ingredients. It’s safe to say that I’ll be making this vegan eggs benedict often, and you should too!

Ingredients
Eggy Tofu Patties

  • 1 (16 oz.) block extra firm tofu, pressed
  • 2 tablespoons olive oil
  • 1 tablespoon nutritional yeast
  • 1/2 teaspoon kala namak (Indian black salt) or Pink Himalayan Salt.
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon turmeric
  • 1/8 teaspoon black pepper
  • 1/4 cup all-purpose flour
  • Hollandaise Sauce
  • 1/3 block silken tofu (about 4 oz.)
  • 1/3 cup non-dairy milk (we used almond milk)
  • 2/3 tablespoon lemon juice
  • 3 teaspoons vegan butter, melted
  • 1 teaspoon Dijon mustard
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon turmeric
  • 1/8 teaspoon salt
  • Dash cayenne pepper
  • Dash kala namak (Indian black salt) or Pink Himalayan Salt.
  • Dash black pepper
  • To assemble
  • 2 English muffins, toasted
  • 4 Vegan ham slices (we used Tofurky)
  • Chives, dill and/or green onions, finely chopped for garnish
  • Steamed spinach

Instructions
Eggy Tofu Patties

Cut your tofu into squares by slicing about an inch off the bottom. Turn the block on its side then slice down the middle long ways in 1/4-1/2 inch increments. This will yield 3-4 slices depending on how thick you cut them.
In a medium-large sized sealable container, add in your tofu pieces along with some olive oil fully coating both sides of the tofu.
In a separate small bowl combine all of the spices and mix them together. Generously sprinkle spice mixture over the tofu covering one side. Flip the tofu and cover the side as well.
Close the container and allow the tofu to marinate for about 15 minutes.
Once the tofu is fully marinated, add all-purpose flour to a large plate. Dip each tofu patty into the all-purpose flour, fully coating each side. Shake off any excess flour and place onto the pan.
Heat a large pan on medium heat lightly coated in oil. Cook the tofu patties for about 4 minutes on each side, or until the tofu is golden.
Once tofu patties are cooked, place them on a paper towel lined plate and set aside.
Hollandaise Sauce

In a food processor, add in all ingredients and blend on high until you have a smooth sauce like consistency. If the sauce is too thick, add small amounts of water at a time until desired consistency is reached.
Assembly

On a plate, place one half of an English muffin. Layering on a slice of vegan ham, steamed spinach, a tofu patty, and a generous pour of hollandaise sauce. Garnish with chives, dill and/or green onions. Repeat with the remaining 3 servings.
Enjoy!

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Enjoy This Vegan Pumpkin Pie !!!

Happy Easter

Life is about Enjoyment!!

Enjoy this Vegan Pumpkin Pie !!

Pumpkin: you can use fresh pumpkin pie puree or canned, up to you!

Coconut Milk: You want to ensure you’re using the one from the can since it’s nice and thick and will yield that texture that you’re looking for!

Spices: Although I’ve listed the cinnamon, ginger and all spice separately, you can substitute 1 ½ teaspoons pumpkin pie spice instead! If you like your pie extra spiced feel free to use 2 teaspoons instead.

Cornstarch: This is crucial for being the perfect thickener and for the binding of the pie with a smooth texture. I have not tested arrow starch but you can test if you’d prefer to use that.

Pie Crust: You don’t have to use mine if you’re not gluten-free! You can also substitute the gluten-free flour in mine for regular flour!

Pastry cutter on tip of pastry crumbles.

How to Make Vegan Pumpkin Pie (Step-By-Step Instructions):

Step by step of making pie crust.

Pre-bake pie crust for 10 minutes. Set aside.

Step by step guide showing ingredients for pumpkin pie filling mixed into a glass bowl.
In a large bowl, add all the pie ingredients.

Side by side shots of whisking pumpkin pie filling mixture.
Blend together well with a whisk until cornstarch is completely whisked out. Alternatively, mix all the dry ingredients together first blend out the cornstarch, then add the wet ingredients.

You can leave this to set for an hour covered with a kitchen towel first to allow ingredients to completely blend together or bake immediately. To me, it tastes even better when ingredients are left to sit a bit.

Step by step adding filling to crust and before baking.
Pour the batter into the pie crust. Bake for 60 minutes in the oven on the lower shelf or highest shelf depending on your oven (furthest away from heat).

Remove from oven and let set and cool completely.

Step by step finished pumpkin pie and fork going through pie.

Cover with saran wrap or foil and set in the fridge for at least 4 to 6 hours, ideally overnight. Remove and cut the pie and serve. Dollop each slice with delicious vegan coconut whipped cream. Enjoy!

In terms of taste, WOW. I actually had to give away this pie the same day I made it. Like, I would have been out of control otherwise. It tastes absolutely amazing!! The maple syrup and pumpkin puree flavours blended SO well, and the spices really shone through. Also, the coconut milk added a beautiful silkiness to the pie.

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Which Is Better For You? Tempeh Or Tofu?

Which Is Better For You?
Tempeh Or Tofu?

Both soy products are generally low in sodium and free of cholesterol. Tempeh and tofu are both nutritious. Tempeh provides more protein, fiber, iron, and potassium per serving, while tofu contains more calcium and is lower in calories.

tempeh – since we’re adding a marinade, plain tempeh is best…if you prefer you can use your favourite prepared packaged tempeh instead of adding your own marinade
tofu – medium, firm or extra-firm are all suitable
chickpeas – canned or home-cooked both work great, any other bean or lentil would work here if you don’t have chickpeas, I’d suggest cooked green lentils, white kidney beans or black beans
hemp seeds – swap for sunflower seeds or pepitas (pumpkin seeds) but hemp seeds provide the most protein
arugula – totally fine to use any other green of choice, if using kale, I’d suggest massaging it with a little olive oil to soften though

STEP BY STEP INSTRUCTIONS

Step 1: Start with the tempeh and tofu. They can be baked at the same time but ideally you’ll marinade the tempeh for 30 minutes up to 2 hours. If you don’t have time to marinate, you can skip it or just do as long as you have time for.

Step 2: For the tempeh, cube it, mix with the marinade ingredients, let sit then bake at 400 F for 20-30 minutes.
For the tofu, cube it, toss it with the listed tofu ingredients then bake for 30 minutes until browned.

Step 3: Prepare the rest of the ingredients. If using canned chickpeas, drain and rinse and chop the cucumber and broccoli.

Quick Tip: I prefer to lightly steam the broccoli rather than leave it raw. To steam, bring water to a boil stovetop then use a steamer basket to steam the broccoli for 5 minutes.

NOTES AND TIPS

Topping: I love nutritional yeast, sesame seeds, lemon, sea salt, pepper and hot sauce. For additional dressing, make my lemon tahini sauce instead of using plain tahini

Breakfast: Believe it or not, this is perfect for a savoury, high-protein vegan breakfast! Start the day right with all this nutrition.
Tempeh: If you don’t want to do the balsamic tempeh, this almond butter marinated tempeh is amazing!
Low-Carb Option: For a lower-carb meal with close to the same amount of protein, omit the chickpeas.

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Portobello Vegan Beef(less) Stew

This hearty vegan stew uses tender portobello mushrooms in place of meat, along with potatoes and veggies simmered in a savory herbed red wine broth. You won’t miss the meat in this hearty vegan version of classic beef stew!
Course Entree
Cuisine American
Keyword mushroom stew, vegan stew
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 6
Calories 278 kcal

Ingredients
2 tablespoons olive oil
1 pound portobello or cremini mushrooms, cleaned and roughly chopped
1 large onion, diced
2 medium celery stalks, chopped
2 medium carrots, sliced
3 garlic cloves, minced
1/4 cup all-purpose flour
4 cups vegetable broth
2 pounds red potatoes, cut into 1 to 2 inch chunks
2 tablespoons fresh thyme leaves
2 tablespoons finely chopped fresh rosemary
1 cup dry red wine
2 tablespoons tomato paste
1-2 teaspoons Marmite (optional, but highly recommended for savory flavor)
1/2 teaspoon liquid smoke, or to taste (optional)
Salt and pepper to taste

Instructions:

1). Coat the bottom of a large pot with oil and place it over medium heat.
2). Give the oil a minute to heat up, then add the mushrooms in an even layer. Let them cook for about 5 minutes, until lightly browned on the bottoms. Flip and cook for about 5 minutes more, until softened.
3) Add the onion, celery, carrots and garlic. Cook everything until veggies begin to tenderize, about 10 minutes, stirring occasionally.
4). Sprinkle in the flour, a bit at a time, stirring between additions to form a coating on the veggies. 5). Cook the veggies and flour for about 1 minute, stirring constantly.

6). Begin adding the broth, a bit at a time, stirring to eliminate any lumps that form from the flour.
7). When all of the broth has been added, stir in the potatoes, thyme, and rosemary.
8) Raise the heat and bring the liquid to a simmer. Lower the heat and allow it to simmer, uncovered, until the potatoes are just tender but still a bit undercooked, about 15 minutes stirring occasionally.
9) Stir in the red wine, tomato paste and Marmite. Bring the stew back to a simmer. Allow the stew to simmer for about another 20 minute, stirring occasionally, until the broth is thick and the veggies are very tender.
10) Remove the pot from heat and season the stew with liquid smoke, salt and pepper.
Ladle into bowls and serve.

Recipe Notes
Add the wine between steps 3 and 4, and let it simmer for 4 or 5 minutes to reduce.

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Vegan And Dairy Free Tropical Green Smoothie

I decided to create a green smoothie that’s perfect for both kids and adults. It’s full of tropical flavors and is great for breakfast thanks to fruits, veggies and healthy fats to help keep you satisfied all morning.


This green smoothie recipe happens to be both vegan and dairy-free, making it a great choice for just about anyone plus there’s no sweeteners added. Yep, that’s right, this green smoothie is sweet enough on its own thanks to tropical fruit so there isn’t any need to add unnecessary sweeteners. Just the fruits and veggies!
Frozen pineapple: did you know that pineapple is great for digestion? It contains an enzyme called bromelain which helps fight inflammation in the gut and body. I say, eat up!
Frozen mango: instead of frozen mango you can feel free to use 1 frozen banana. I do like to stick to frozen fruits as they help keep smoothies cold and frozen.
Ripe avocado: if you like your smoothies extra creamy, avocado is a great add-in. Not only does it help enhance the color of this green smoothie but it also provides healthy fats, potassium, fiber and plenty of B vitamins. Don’t worry, thanks to the tropical fruit and ginger, you won’t even taste the avocado.
Fresh ginger: this was another reader request and so delicious in green smoothies! Be sure to use fresh ginger (not powdered) and if you don’t have a high powered blender, I recommend grating the ginger ensure even blending.
Organic spinach: a great veggie to add to any smoothie. if you’re looking to get more greens in your smoothie, try adding a few cups of spinach is the perfect way to do so!
Almond milk (or milk of choice): feel free to use any milk you’d like in my smoothie recipes according to your preferences. Almond milk tends to have a neutral taste in smoothies, coconut milk will add a more tropical and creamy flavor, and regular milk will add a boost of protein.



Additional Ingredients:

Matcha: if you’re a green tea lover, you can add a teaspoon of matcha to your smoothie for green color, antioxidants and earthy flavor.
Flaxseed meal: this is one of my favorite ingredients to add to smoothies for a little boost of fiber and minerals, and is especially great for nursing mamas as flaxseed can help increase milk supply. Usually a tablespoon is plenty! Here’s a brand I love.
Chia seeds: feel free to add in a tablespoon of chia seeds to your smoothie for a boost of healthy fats and fiber.
Hemp seeds: if you’ve been wondering what to do with those hemp seeds lurking in your cupboard, feel free to throw in a tablespoon into your smoothie for a boost of healthy fats, omegas and minerals.
Protein: make this a post-workout smoothie and boost the protein by adding 1/2 cup greek yogurt or 1 scoop of your favorite protein.
Auraluv Wholefood Smoothie
Mint: do you love minty flavor? Add a few fresh mint leaves!

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Super easy and PERFECTLY cooked poached eggs

Here’s a SUPER EASY method to get those PERFECTLY cooked poached eggs for your avocado toast!
You don’t need any butter, oil or non-stick spray to poach an egg.
No burnt crispy, or rubbery edges either!
Poached eggs give you a warm yolk that’s nice and runny without having to worry about whether the white is cooked.
Makes 2 servings



Ingredients:

  • 2 free-range large eggs
  • 2 slices Ezekiel, sprouted whole wheat, or rye bread, toasted
  • 1/2 ripe avocado
  • 8 cherry tomatoes, cut in halves or quarters
  • 2 Tablespoons toasted pine nuts
  • 1/2 tsp chili flakes, or to taste
  • 1/2 tsp dried oregano, or other fresh chopped herbs of your choice (i love fresh dill on these!)
  • sea salt and fresh ground black pepper, to your taste




Instructions:

  • Place two mason jar lid rings (without the center) into a medium pot.
  • Fill the pot with water just barely above the lids. Add a tiny pinch of sea salt.
  • Bring water to a rapid boil then turn the heat off.
  • As the rings are laying flat on the bottom, very gently crack the eggs into each ring.
  • Turn off the heat, and cover your pot for 4-5 minutes depending on your egg preference.
  • Set a timer, and immediately remove your eggs.
  • Meanwhile, divide your avocado equally between the 2 toasts and gently smash it with a fork.
  • Gently place the poached eggs on top of the avocado, then add cherry tomatoes, pine nuts and season to your liking.


  • Enjoy!

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Try some of these simple diet swaps to incorporate more superfoods into your daily meal plan.

Deciding to change your diet can be an overwhelming idea. You’ll have to clean out the pantry, remove any and all treats, stock up on rabbit food and mentally prepare to feel hungry all the time. That’s the only way to improve your diet and reach your health and weight-loss goals, right? Wrong. The truth is, the small changes you implement can add up to big results.

Rather than depriving yourself of foods you love, work to incorporate multitasking superfoods into your new healthy lifestyle instead. Superfoods benefit your body in a variety of ways. Not only do these nutritional powerhouses fuel your body, they can also fight illness and help prevent disease. Plus, they are easy to prepare and taste great, too. By making smart substitutions, you enjoy foods that are full of important nutrients without sacrificing taste.

Try some of these simple diet swaps to incorporate more superfoods into your daily meal plan.

Quinoa instead of brown rice.

The trendy grain has more protein, fibre and iron than brown rice. It also contains flavonoids, which are antioxidants with numerous health benefits. Quinoa cooks in less than 15 minutes and can easily be substituted for rice in casseroles, side dishes, soups or salads.

Oatmeal instead of cold cereal.


Oats have a good amount of fibre and protein, which will help keep you feeling fuller longer, but not all oatmeal is created equal. Opt for old-fashioned or steel-cut oats, which are minimally processed to retain their full nutritional value. Jazz up your hot bowl of oats with seasonal fruits, cinnamon or natural nut butter and you’ll never be bored with breakfast again. If you do choose cereal, be sure to read labels to find the healthiest options.

Greek yogurt instead of sour cream.


With a thicker, creamier texture than traditional yogurt, Greek yogurt makes for a nice replacement for sour cream in a variety of dishes, including tacos and chilli, or in baked goods. Compared to sour cream, Greek yogurt is higher in protein and B12, and also contains healthy probiotics.

Dark chocolate instead of milk chocolate.


Everyone enjoys a treat now and then, so why not get a nutritional boost at the same time? Milk chocolate is higher in fat and sugar than dark chocolate, and also contains less of the original cocoa bean. Cocoa is a good source of flavonoids, which makes dark chocolate the more nutritional choice. Next time that chocolate craving strikes, look for a bar with at least 70 per cent cacao.

Kale or spinach instead of romaine.

Romaine lettuce is a good low-calorie option, but it doesn’t provide much added nutrition. Instead, try kale or spinach in your salad, as a sandwich wrap or in your favourite smoothie. Both are high in vitamins A, C and K, manganese and folate. Be forewarned, though, the texture and taste of kale can take some getting used to, so start small and experiment with different methods of preparation.

Sweet potatoes instead of white potatoes.


Sweet potatoes have risen in popularity because of their great taste and nutritional benefits. They are high in beta-carotene and vitamins A and C, and are also lower on the glycemic index than regular potatoes, meaning sweet potatoes don’t spike blood sugar levels as much. Try them as a baked or mashed side dish, atop your next salad or as a sweet treat sprinkled with a little butter and brown sugar.

Green tea instead of coffee.

Before you panic about losing your daily cup of Joe, this diet swap doesn’t mean that coffee is bad. Coffee has been linked to a reduced risk of certain diseases, improved cognitive function and decreased risk of depression. That said, green tea contains flavonoids, has less caffeine than coffee and won’t stain your teeth. All this is not to say you have to give up coffee if you are a diehard fan, but is rather something to consider for variety and different health benefits.

Cinnamon instead of sugar.

While cinnamon has a number of unproven health benefits, it is still a better option than added sugar. Too much sugar in any diet increases the risk of obesity and other diseases, making substitution key in a healthy eating plan. Swapping cream and sugar for cinnamon in your coffee to save calories, or sprinkling cinnamon on pancakes or unsweetened applesauce to add flavor are just a few ways cinnamon can help satisfy your sweet tooth.

Hummus instead of mayonnaise.

A turkey sandwich with mayo tastes good, sure, but the calories and fat from even a small amount of this popular condiment can be a diet killer. Made with chickpeas and other fresh ingredients, hummus is a better source of protein, fiber, heart-healthy fat and iron compared to mayonnaise. It can be used in a variety of ways, such as in wraps, on sandwiches, in salad dressing, as a dip or even on a flatbread pizza in place of sauce

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