Browsing Category:

Real Food

  • InDairy-Free, Low Sugar, Real Food

    Healthy Cookie Dough Dip Recipe (Vegan and Gluten-Free)

    Recipe provided by Chef Christina Murray.


    Since transitioning to dairy-free, sometimes we just crave a big bowl of cookie dough. When it comes to finding a great dairy-free and plant-based cookie dough recipe on Pinterest, unfortunately, most of them are either loaded with sugar or made with Garbanzo Beans. 😲

    Ingredients for healthy vegan dairy-free cookie dough dip: cashews, coconut, coconut oil, flax seed, dates, vanilla, salt

    So when Chef Christina Murray shared this dessert dip with us–which also happens to be healthy, delicious, and even kid-approved–we may or may not have eaten the whole batch. Twice.

    It's perfect as a dip for apples or as the filling between your favorite cookies . . . or straight from the bowl with a spoon.

    Vegan Gluten Free Chocolate Chip Cookie Dough Dip

    2 Cups Raw Cashews or Cashew Butter

    1/2 C. Nutiva Coconut Manna or Unsweetened Shredded Coconut

    4 T. Nutiva Coconut Oil

    1 T. Vanilla

    3 T. Ground Flax Seed

    1/2 C. Pitted Dates Soaked {or 1/4 C. Agave, Maple Syrup, or Honey}

    2 t. Sea Salt

    1/2 C. Dark Chocolate Chopped {or Enjoy Life Vegan Chocolate Chips}

    Ingredients for healthy vegan dairy-free cookie dough dip: cashews, coconut, coconut oil, flax seed, dates, vanilla, salt

    Blend Cashews into a fine powder not quite as fine as flour {I used a Vitamix. If you don’t have one, use a food processor.}. Spoon into a large bowl. Place remaining ingredients {except for chocolate chips} into food processor, blend well. Gently stir in cashew mixture a little at a time. Stir until well combined. Fold in chocolate. You can use dark chocolate pieces roughly chopped in the Vitamix or use chocolate chips.

    Word to the wise: Try not to eat it all in one sitting. 😉

    Christina Murray is a classically trained chef + recipe developer. Her passion is creating allergen-friendly recipes that taste as good (or better!) than their traditional counterpart. She has her Bachelors of Science in Food Politics from The New School and her Culinary Health certification from Harvard Medical School.

    Currently, she is developing recipes for restaurants and consumer product companies. She loves the outdoors and perusing (aka snacking her way through) her local farmers market. You can always find her with a cup of joe in hand and basking in the sunshine.

    You can learn more about Chef Murray at

  • InReal Food, Sustainable Living

    9 Types of Seaweed to Start Adding to Your Diet

    Back 20 years ago, you probably didn’t encounter seaweed too often unless you ate Asian cuisine or if your parents followed a macrobiotic diet. Fast forward to today and you can get multiple kinds of seaweed in virtually every grocery store across the country.

    From Asia to New Zealand and even to Ireland, seaweed has been a nutritional staple in cultures for thousands of years. And now . . . it just might be your turn to start incorporating seaweed into your diet.

    Looking to try seaweed? Check out the 9 types of seaweed we recommend.

    So what is seaweed anyway and is it as healthy as it’s cracked up to be?

    Seaweed (known as sea vegetables and seagreens in other parts of the world) are a type of giant algae picking up a reputation as a superfood. Edible giant algae is very different from other forms of algae which can be either beneficial or toxic.

    My friend from Japan was actually offended that in English, we refer to it as a “weed” since it’s so nutritious. We totally get it! We feel the same way about dandelions being called weeds when we do everything from add them to salads to make our dandelion citrus lotion bars . . . You may recognize seaweed from Japanese restaurants, from the paper-like wrapping around sushi, floating on top of miso soup or seaweed salad, but sea vegetables are starting to make a big splash in American menus too. And for good reason.

    The Health Benefits of Seaweed

    Seaweed is packed with fiber and minerals such as iodine. Research suggests that certain sea vegetables have powerful health benefits, including targeted anti-cancer properties that killed cancer cells but left healthy cells alone. Researchers who have been studying the effect of certain sea vegetables (wakame and mekabu) on breast cancer found that,

    “These effects were stronger than those of a chemotherapeutic agent widely used to treat human breast cancer. Furthermore, no apoptosis induction was observed in normal human mammary cells. In Japan, mekabu is widely consumed as a safe, inexpensive food. Our results suggest that mekabu has potential for chemoprevention of human breast cancer.”

    The research review “Seaweed and Human Health” found that “seaweeds may have an important role in modulating chronic disease.” 

    “Rich in unique bioactive compounds not present in terrestrial food sources, including different proteins (lectins, phycobiliproteins, peptides, and amino acids), polyphenols, and polysaccharides, seaweeds are a novel source of compounds with potential to be exploited in human health applications. Purported benefits include antiviral, anticancer, and anticoagulant properties as well as the ability to modulate gut health and risk factors for obesity and diabetes.”

    In other words, since seaweed grows in a completely different from vegetables that grow in soil, it contains unique properties that we're just beginning to discover. From its fiber that may be beneficial to for human digestion to iodine and mineral content supporting thyroid function, it's worth considering making it a regular part of your meals.

    But before you rush out and fill your shopping cart with seaweed, there’s one thing to be aware of. . . heavy metals.

    But. . . what about heavy metals? Is seaweed safe to eat?

    Seaweed can act like a sponge for minerals in ocean water. For healthy minerals such as iodine, that’s a nutritional bonus. Unfortunately, algae can absorb heavy metals (particularly in polluted waters). 

    According to

    “Among all of the heavy metals, arsenic appears to be most problematic when it comes to sea vegetable toxicity risk. Virtually all types of sea vegetables have been determined to contain traces of arsenic. These types include arame, hijiki, kombu, nori, and wakame. Among all types of sea vegetable, however, hijiki stands out as being particularly high-risk when it comes to arsenic exposure.”

    Even the Australian government did some digging on whether seaweed was safe to eat due to inorganic arsenic levels and they came to the conclusion that with the exception of hijiki, seaweed products met safety standards. You can avoid most of the heavy metal concern by purchasing farmed sea vegetables, which are closely monitored or even have controlled water environments but it may be a good idea to avoid hijiki until an organic farmed source becomes available. Because of the arsenic risk, we’ve left it off of our list of seaweeds to try. Until there's an organically farmed source of hijiki, you can think of it as the Metallica of the ocean. . .🤣

    And speaking of farming, that brings us to another benefit of eating sea vegetables. . . sustainable aquaculture.

    Sustainability Seaweed Farming

    Although seaweed is a fast-growing plant (giant kelp can grow 12 – 24 inches per day), pollution and over-harvesting in the wild is a key consideration as edible seaweed grows in popularity. Responsible aquaculture, ocean farming, is a way for seaweed to be sustainable and renewable as well as ensuring that the crops are monitored for safety.

    9 Types of Sea Vegetables to Try

    So how do you actually start eating seaweed and have it taste good? Good question, even if you didn't ask it, my friend. An easy way to get started is to incorporate what I call the 4 S approach.

    • Salads
    • Stir-fries
    • Soups
    • Snacks
    1. Arame. This brown seaweed is part of the kelp family and looks like long grass. It's often used in stir-fries and soups and pairs well with mushrooms.
    2. Agar. This fiber is made from a variety of red algaes and is used in Asian desserts as a thickener. It can be purchased at an Asian grocery store (or Amazon) and used as vegan gelatin.
    3. Dulse. While dulse normally tastes like the ocean, Bon Appetit Magazine has discovered that pan-fried fresh dulse tastes like – are you ready for this – bacon. Expect to see more of this ingredient in restaurants and even in products on the shelves very soon.
    4. Green seaweed/sea lettuce. This is a popular form of seaweed for foragers and harvesters as it can be eaten raw or lightly dehydrated.
    5. Irish Moss/Sea Moss. While carrageenan (a thickener used in commercial food products) is derived from Irish Moss and may be harmful to health, whole Irish Moss is not the same thing. Sea moss is often used as an ingredient in smoothies, soups, or sauces and is not eaten on its own.
    6. Kelp. We think of kelp as the king of seaweed! A favorite of ours is kelp noodles (sold on the shelf or in the refrigerated section of your local health food store), which are low carb, crunchy, and the perfect vehicle for a delicious sauce. We toss kelp noodles with shredded carrots, tamari, lime juice, and sesame oil for a perfect chilled salad.
    7. Kombu. Kombu is used as a flavoring to give that umami flavor to soups and stocks. Add a 2-6″ strip of dried kombu to simmering soups to add a meaty flavor without meat.
    8. Nori/Laver. Popular with kids, this seaweed is rolled into sheets and toasted and is what you may be used to seeing on the shelves of the grocery store. Nori is commonly used to wrap sushi and is now a flavored snack that kids love. This is a staple in our household and even though sometimes the kids are too shy to bring it out of their lunchboxes, they eat them 2-3 packages at a time at home. You can get these as mini packages of toasted snacks at your local grocery store, Costco, or Amazon.
    9. Wakame. Closely related to kombu, this variety is a form of kelp that's versatile in cooking and fun to eat in seaweed salads. 

    My favorite way to include sea vegetables in my family's diet is using kelp noodles to make a chilled Asian salad. Seagreens are low carb, packed with fiber and minerals, and suited for most diets – including gluten-free, vegan, paleo, and keto. On a low carb or keto diet? Nori snacks are a perfect chip replacement for when you're craving something salty.

    9 types of seaweed to try

    Seaweed. It’s what’s for dinner.

    Looking for a way to get started swapping out a few vegetables for seagreens in your cooking? Check out these cookbooks for a little inspiration on your seaweed cooking adventure. These recipes focus on simple swaps with vegetables you're already familiar with. 

    Ways to eat seaweed

    And. . . are you a seaweed fan? Let us know your favorite way to eat seaweed in the comments!

  • InBrain Health, Real Food

    Brain Food: supercharge your brain power with walnuts and blueberries

    This post is part of our Brain Food Series where we’ll explore the food choices for a sharper, clearer mind.

    While we love to kick off our mornings with a superfood breakfast, you can eat them any time of day . . . just as long as you DO consume them on a regular basis, your brain will thank you. So you probably already know that you should be eating real food including way more more fruits and vegetables. But have you ever wondered what specific foods you should be eating on a daily basis so your brain will function at optimal health? If so, then you’re in the right place.

    Grab a glass of water (your brain loves to be hydrated) and settle in for some nutritional knowledge. 

    BRAIN food: Walnuts

    Have you ever noticed the striking resemblance between a walnut and the human brain? It’s uncanny.

    10 superfoods for brain health

    Maybe that's nature's way of giving us a little memory nudge to remember that walnuts are a superfood. 


    Your brain loves walnuts. Specifically, the high concentration of the Omega-3 fatty acid ALA (alpha-linolenic acid) and antioxidants nourish your brain. Omega-3s are called essential fatty acids because unlike some other fatty acids, our body cannot manufacture them and needs to acquire them through our diet.

    How much should you be eating? The daily recommended serving of walnuts is one-quarter cup, equivalent to 1 ounce, 12 to 14 halves, or about a handful. Eat the skins too since 90% of the polyphenol components are in the skin.

    While ALA and DHA are not interchangeable, the ALA in walnuts still provides a powerful punch.

    What the research says

    According to Harvard Health, a UCLA research study found that walnuts helped students achieve higher scores on cognitive tests.

    Research has shown for years that walnuts help people feel full. But they recently discovered why. And in one interesting study, the neurocognitive effects of walnuts included activating the appetite regulation part of the brain to reduce food cravings. Full disclosure: this study was funded by the California Walnut Commission but conducted independently and supported by a Harvard Clinical and Translational Science Center grant.

    In the study the “Role of walnuts in maintaining brain health with age“, they found that:

    Primary prevention in many of these neurodegenerative diseases could be achieved earlier in life by consuming a healthy diet, rich in antioxidant and anti-inflammatory phytochemicals, which offers one of the most effective and least expensive ways to address the crisis. English walnuts (Juglans regia L.) are rich in numerous phytochemicals, including high amounts of polyunsaturated fatty acids, and offer potential benefits to brain health. Polyphenolic compounds found in walnuts not only reduce the oxidant and inflammatory load on brain cells but also improve interneuronal signaling…”

    In summary, walnuts are loaded with amazing compounds that feed our brains and can be a powerful way to prevent aging problems before they happen.

    Quick tip: in order to reduce exposure to lectins (which we’ll talk about in depth in a future post), we soak the walnuts for at least 7-8 hours at room temperature, rinse and drain, and then either toast at a relatively low oven temperature or store in the fridge dusted with some sea salt. Here's why we soak our tree nuts

    If you have a tree nut allergy, obviously skip walnuts and explore other sources of plant-based Omega-3s, such as chia seed which we'll dive into in another post.


    Brain Food: Blueberries

    The humble blueberry belongs in your arsenal of superfood. Like walnuts, blueberries fall into the category of superfoods that are delicious while still addressing major health concerns.

    10 superfoods for brain health

    When you buy your blueberries, make sure that they're organic (or at least grown without pesticides if they're not organic certified at your local farmers' market) because blueberries have been found with more than 50 different pesticides! 😱 They're not on this year's EWG's Dirty Dozen list, but it's a smart idea to get these without pesticides.

    And a very cool thing? Frozen blueberries offer the same benefits as fresh. You can also incorporate dried blueberries into your granolas and trail mixes, but do try to find a a brand of berries with no sugar added (or make your own in a dehydrator!). If you can get your hands on Alaska wild blueberries, you're in for a powerful antioxidant powerhouse, with an antioxidant profile 3-5 times higher than cultivated berries from the lower 48 states. Now THAT'S a superfood!

    What the research says

    Blueberries are an antioxidant powerhouse; they have the highest antioxidant value of any commonly eaten food and they can reduce oxidative stress by 20%. Associated with reducing obesity and metabolic syndrome, they protect both your DNA and your cholesterol from deteriorating. Compounds in blueberries improve neuron signaling and they collect in the areas of the brain associated with intelligence and memory care.

    Smart ideas for a superfood breakfast

    So now we know that we should be (or at least could be, we're all about choices and not forcing anything) eating blueberries and walnuts as part of our regular diets. Want a few ideas for incorporating them into your menu planning? 

    10 superfoods for brain health

    What works for us might not work for you, so we try to provide as many mix-and-match options as possible. Get creative and mix and match your power breakfast.

    • Blueberry coconut smoothie (with leafy greens) or smoothie bowl
    • Blueberry chia pudding
    • Blueberry Kombucha (or made into blueberry kombucha popsicles!)
    • Overnight oats with blueberries and walnuts
    • Gluten Free Cashew Butter Pancakes with blueberries and walnuts
    • Super smoothie – for children before school, try a blueberry smoothie with a small handful of walnuts blended in. If you have a high powered blender, the walnuts simply add to the creaminess.
    • Bowl of frozen blueberries – another before school staple in our household, our kids love partially defrosted blueberries.
    • Blueberries topped with full fat yogurt, lightly sweetened whipped cream, or coconut cream
    • Paleo walnut “granola” with chia seed, blueberries, and shredded coconut

    Brain health starts with a better breakfast of superfoods.Click To Tweet

    10 Foods for Better Brain Health

    We'll dive into each of these foods in our Brain Food series, but if you're not already eating these foods, you might want to start adding them into your daily menus. Because when it comes down to it, brain foods are a smart idea.

    1. Avocado
    2. Blueberries
    3. Broccoli
    4. Coconut Oil
    5. Dark Chocolate (70% or higher)
    6. Eggs (from free range-chickens)
    7. Green Leafy Vegetables
    8. Salmon (also Sardines, Fish Oil, or vegan Omega-3s derived from algae)
    9. Turmeric (grab our recipe for a delicious turmeric golden latte)
    10. Walnuts

    Brainfood - how to eat for your brain healthWant more on brain foods and brain health? Check out these online resources: