A great veggie burger can be substantive, as well as bursting with flavor, vegetables, and legumes. Roxiller / iStock / Getty Images Plus
By Lisa Wartenberg
If you once gave veggie burgers a try but wrote them off as rubbery or bland, think again. Thanks to the rise of plant-forward diets, flavorless hockey pucks are a thing of the past.
<p>Even if you're not a <a href="https://www.ecowatch.com/tag/vegetarian">vegetarian</a> or <a href="https://www.ecowatch.com/tag/vegan">vegan</a>, a plant-forward diet — which emphasizes plant foods but incorporates small amounts of meat — can increase your overall fiber intake, which lowers your risk of obesity and weight gain.</p><p>A great veggie burger can be substantive, as well as bursting with flavor, vegetables, and legumes. Some can also be mistaken for beef patties.</p><p>Whether you're looking for a veggie-based or imitation <a href="https://www.ecowatch.com/tag/meat-consumption">meat</a> burger, you're bound to hit a winner in this list.</p><p>Here are the 8 best veggie burgers based on their nutritional profile, ingredients, texture, appearance, and taste.</p>
<h3>1–3. Veggie-Based Burgers</h3><p>Veggie- and legume-based burgers are nutritious and fiber-filled — as well as versatile. You can put them on a bed of greens, sandwich them in a hamburger bun, or crumble them into a grain bowl.</p><p>Keep in mind that the burgers below are not trying to imitate meat, so don't expect them to have the look, taste, or consistency of animal-based products.</p><p>Veggie- and legume-based burgers are typically lower in protein than imitation meat burgers.</p><p>The downside of frozen and store-bought veggie burgers is that they can <a href="https://www.healthline.com/nutrition/sodium-per-day" target="_blank">heap on the sodium</a>.</p><p>Excess sodium intake is associated with high blood pressure and a higher risk of heart disease. Most people should get less than 2,400 mg (2.4 grams) of sodium per day — that's the equivalent of about 1 teaspoon of salt.</p><p>The best veggie burgers have 440 mg of sodium or less.</p>
<h3>1. Dr. Praeger's California Veggie Burgers</h3><p>This is an old stand-by. Dr. Praeger's carries a range of plant-based products, but this is touted as their most popular burger — with good reason. Their California burger blends peas, carrots, <a href="https://www.healthline.com/nutrition/benefits-of-broccoli" target="_blank">broccoli</a>, soy protein, and spinach to satisfaction.</p><p>Each 2.5-ounce (71-gram) patty packs 16% of the Daily Value (DV) for fiber, 25% of the DV for vitamin A, and 5 grams of protein, with 240 mg sodium, or 10% of the DV.<a href="https://drpraegers.com/our-food/california-veggie-burgers/" target="_blank"></a></p><p>Fiber helps keep your digestive tract healthy, while vitamin A is important for eye health.<a href="https://academic.oup.com/jn/article/138/10/1835/4669996" target="_blank"><span></span></a></p><p>The only drawback is that these can get a little mushy if not toasted or browned on a stovetop.<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/372913/nutrients" target="_blank"><span></span></a></p><p>However, Dr. Praeger's California Veggie Burgers are milk-free, peanut-free, shellfish-free, and tree-nut-free, making them a good choice for anyone with these food allergies or sensitivities.</p><p>They work particularly well when topped with avocados.</p><p>If you can't find Dr. Praeger's California Veggie Burgers at your local store, they're available <a href="https://www.amazon.com/Dr-Praegers-California-Veggie-Burger/dp/B000RERU02/ref=as_li_ss_tl?almBrandId=VUZHIFdob2xlIEZvb2Rz&fpw=alm&keywords=Dr.+Praeger%E2%80%99s+California+Veggie+Burgers&qid=1579178337&sr=8-1&linkCode=ll1&tag=nutrition-best-veggie-burger-20&linkId=12ea131d47d721b0a13cf51d0c0e1201" target="_blank">online</a>.</p>
<h3>2. Hilary's Adzuki Bean Burger</h3>This burger combines millet, <a href="https://www.healthline.com/nutrition/adzuki-beans" target="_blank">adzuki beans</a>, and quinoa. Adzuki beans are a sweet Japanese red bean, complemented here with spice and sweet potato. Quinoa is considered a whole grain and delivers all nine essential amino acids. These all come together with peppery notes and a spicy kick.<br><br>Every 3.2-ounce (91-gram) burger packs 10% of the folate, magnesium, and iron DV into 180 calories. It only supplies a moderate amount of sodium, at 270 mg, or 11% of the DV. While it provides 15% of the DV for fiber, it only has 4 grams of protein — so you may want to pair it with another source of protein like cheese, yogurt, tahini, legumes, or milk to round it out into a full meal. What's more, all of Hilary's products are vegan and free of the 12 most common food allergens. To buy Hilary's Adzuki Bean Burger, check your local supermarket or shop <a href="https://act.healthline.com/confirm_linkout_redirect.aspx?o=588&lp=328&g=4&link=1&tc=120288&subid=nutrition-best-veggie-burger-20&subid2=%2Fnutrition%2Fbest-veggie-burger&passthrough_k=Hilary%27s%20burgers&passthrough_rh=p_89%3AHilary%27s%7CHilary%27s%20Eat%20Well&passthrough_dc=&passthrough_qid=1579179870&passthrough_rnid=2528832011&passthrough_ref=sr_nr_p_89_2&passthrough_linkCode=ll2&passthrough_tag=nutrition-best-veggie-burger-20&passthrough_linkId=aae67961aacb2ed82a849df0c776dedb&passthrough_language=en_US" target="_blank">online</a>.
<h3>3. Trader Joe's Quinoa Cowboy Veggie Burger</h3><p>If you're after a bold, bean-packed flavor, look no further than the Quinoa Cowboy burger.</p><p>It combines tricolor <a href="https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa" target="_blank">quinoa</a>, black beans, and a kick of Southwestern flare in ingredients like jalapeño, corn, and bell peppers. Egg white powder adds a bit more protein.</p><p>Every 3.2-ounce (91-gram) patty packs 5 grams of protein, 280 grams of sodium, and 6 grams of fiber, which is 25% of the DV.</p><p>Toast these or heat these on a nonstick pan on your stovetop to get a crispy exterior and creamy center.</p><p>You can shop for Trader Joe's Quinoa Cowboy Veggie Burger locally or <a href="https://www.amazon.com/Trader-Joes-Quinoa-Burgers-Roasted/dp/B07NJ8WCZR/ref=as_li_ss_tl?keywords=Trader+Joe%E2%80%99s+Quinoa+Cowboy+Veggie+Burger&qid=1579178573&sr=8-1&linkCode=ll1&tag=nutrition-best-veggie-burger-20&linkId=887dbc0bc3e6090b1574831793afe770" target="_blank">online</a>.</p><blockquote></blockquote>
<p><strong>SUMMARY: </strong>Veggie- and legume-based burgers generally aren't trying to imitate beef. Instead, they pack chunks of veggies, whole grains, legumes, and other protein sources into a convenient patty. The better ones have less than 440 mg of sodium per patty.</p>
<h3>4–5. Imitation Meat Burgers<a target="_blank"><br></a></h3><p>When you're craving a meaty burger, there are many outstanding meat-free options that taste like the real thing.</p><p>Still, not all popular meat substitutes are equally healthy. They can harbor a lot of sodium, excess intake of which is linked to an increased risk of heart disease.</p><p>Here are excellent imitation meat burgers with a stellar nutrition profile.</p>
<h3>4. Dr. Praeger's All American Veggie Burger</h3><p>A whopping 28 grams of protein packs into each of these 4-ounce (113-gram) patties, sourced from <a href="https://www.healthline.com/nutrition/pea-protein-powder" target="_blank">pea protein</a> and a 4-veggie mix that includes butternut squash and sweet potato.</p><p>What's more, these soy-free, gluten-free, vegan burgers contain 0 grams of saturated fat, as well as 30% of the DV for iron.<a href="https://drpraegers.com/our-food/all-american-veggie-burgers/" target="_blank"></a></p><p>Iron is important for the production of red blood cells and oxygen transport in your body. You need more of this mineral if you eat a plant-based diet.<a href="https://pubmed.ncbi.nlm.nih.gov/20200263/" target="_blank"></a></p><p>As delicious as they are, these veggie burgers are a little high in sodium, with 460 mg of sodium per patty. Enjoy these as you would a regular burger, but consider holding off on salty condiments like pickles.</p><p>Though Dr. Praeger's All American Veggie Burger may be available in supermarkets near you, you may also be able to order it <a href="https://act.healthline.com/confirm_linkout_redirect.aspx?o=588&lp=328&g=4&link=1&tc=120288&subid=nutrition-best-veggie-burger-20&subid2=%2Fnutrition%2Fbest-veggie-burger&passthrough_k=dr%20praegers&passthrough_ref=nb_sb_noss_1&passthrough_linkCode=ll2&passthrough_tag=nutrition-best-veggie-burger-20&passthrough_linkId=78a3e2647f656b2ac7f5175b73a0bd0f" target="_blank">online</a>.</p>
<h3>5. Beyond Meat's Beyond Burger</h3><p>Like the Impossible Burger, the <a href="https://www.healthline.com/health-news/how-healthy-is-the-new-meatless-beyond-burger" target="_blank">Beyond Burger</a> has found its way into some fast-food chains and restaurants. Both are designed to mimic a charbroiled ground beef patty.<br></p><p>It beats out the more ubiquitous Impossible Burger for its more balanced nutritional profile.</p><p>For instance, each 4-ounce (113-gram) Beyond Burger patty has 6 grams of saturated fat, while an 80% lean beef patty of the same size packs nearly 9 grams and an Impossible Burger 8 grams.</p><p>Yet, it's worth noting that each Beyond Burger patty contains 390 mg of sodium — though it boasts 20 grams of pea-based protein.</p><p>What's more, its beet juice makes the burger "bleed" to drive home the meat-like effect. For best taste, throw these on the grill.</p><p>The Beyond Burger is available at local stores and <a href="https://www.amazon.com/Beyond-Meat-Burger-0-5/dp/B074YGZ77H/ref=as_li_ss_tl?almBrandId=VUZHIFdob2xlIEZvb2Rz&fpw=alm&keywords=Beyond+Burger&qid=1579178854&sr=8-2&linkCode=ll1&tag=nutrition-best-veggie-burger-20&linkId=5ae887d69f0cc422c5a7a0bff0fcd6e0" target="_blank">online</a>.</p>
<p><strong>SUMMARY: </strong>Imitation meat products are increasingly sophisticated. The All-American Veggie Burger and the Beyond Burger stand out for their taste, flavor, and more balanced nutritional profile.</p>
<h3>6. Vegan Burgers<a target="_blank"><br></a></h3><p>Not all veggie burgers are vegan.</p><p>Vegan veggie burgers steer clear of egg and dairy products, as well as any animal byproducts.</p>
<h3>6. Field Roast's FieldBurger</h3><p>Field Roast's vegan FieldBurger stands out as an <a href="https://www.healthline.com/nutrition/umami-foods" target="_blank">umami</a> bomb, packed with shiitake and porcini mushrooms.</p><p>Find these hand-formed vegan patties in the refrigerated aisle. One 3.25-ounce (92-gram) burger delivers 8% of the DV for fiber thanks to ingredients like barley, celery, and other veggies.</p><p>What's more, each serving provides 10% of your iron needs. Plus, carrots and tomato paste drive up the vitamin A content to 15% of the DV.</p><p>This well rounded, flavorful vegan burger is delicious on a bun, as well as crumbled into a salad or bowl of chili. Keep in mind that some research has linked its ingredient carrageenan to digestive symptoms.</p><p>Check your local grocery store or buy the Field Roast's FieldBurger <a href="https://www.amazon.com/Field-Roast-Hand-formed-Fieldburger-Patties/dp/B07RCYTH7S/ref=as_li_ss_tl?keywords=Field+Roast%E2%80%99s+FieldBurger&qid=1579178910&sr=8-1&linkCode=ll1&tag=nutrition-best-veggie-burger-20&linkId=b4cf8c07b2113d911d562babb94e60c1" target="_blank">online</a>.</p>
<p><strong>SUMMARY: </strong>Not all veggie burgers are vegan. Vegan varieties are free of dairy, eggs, and animal byproducts. Among these, Field Roast's FieldBurgers are commendable for their nutrient-dense, hand-formed, flavor-packed patties.</p>
<h3>7–8. Make It at Home<a target="_blank"><br></a></h3><p>Making your own veggie burgers at home is easy.<br></p><p>Generally, you need a cooked grain like quinoa or brown rice, a binder like egg, flour, or flaxseed meal, a cooked legume like beans or <a href="https://www.healthline.com/nutrition/chickpeas-nutrition-benefits" target="_blank">chickpeas</a>, and dry and/or fresh spices.</p><p>You can experiment folding in sautéed veggies, such as finely diced onion, minced garlic, or mushrooms.</p><p>Blend these ingredients with a food processor or mash by hand, working them into a dough. If your dough is too sticky, add more flaxseed meal or flour — or if it's too dry, add a small amount of water or <a href="https://www.healthline.com/nutrition/stock-vs-broth" target="_blank">broth</a>.</p><p>Once you've reached a workable consistency, roll the dough into balls and flatten into individual patties. Place them on a parchment-lined cookie sheet and bake them until crispy and dry on the outside.</p>
<h3>7. Homemade Vegan Chickpea Burger</h3><p>For this chickpea burger, you need:</p><ul><li>1 medium yellow onion, peeled</li><li>a 15-ounce (425-gram) can of chickpeas, drained</li><li>4–6 cloves of garlic, to taste</li><li>1/2 teaspoon each of ground cumin, paprika, and <a href="https://www.healthline.com/nutrition/coriander-substitutes" target="_blank">ground coriander</a></li><li>1.5 teaspoons (3 grams) each of salt and pepper</li><li>2–3 tablespoons (13–20 grams) of flaxseed meal</li><li>2–3 tablespoons (30–45 ml) of canola or avocado oil</li></ul><p>First, add cumin, coriander, paprika, and pepper to a large saucepan. Dry toast for 1–2 minutes, until fragrant.</p><p>Dice and sauté the onion. Add to the pan with 1 tablespoon (15 ml) of oil. Once fragrant and translucent, add <a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic" target="_blank">garlic</a>, chickpeas, and salt.</p><p>Add the mixture to a food processor until blended to your desired consistency.</p><p>Next, line a cookie sheet with parchment paper. Add flaxseed meal to the batter until you can work the dough into a ball. Form into 3–4 flat disks, all roughly the same size. Place them in the freezer for 30 minutes on the lined cookie sheet.</p><p>Heat oil in a saucepan, then add all the burger patties to the hot oil. Turn after 5–6 minutes, or when browned. Repeat on the other side.</p><p>Serve the burgers with a salad or in hamburger buns with your favorite toppings.</p>
<h3>8. Homemade Black Bean Burger</h3><p>Here's what you need:</p><ul><li>1 cup (200 grams) of cooked <a href="https://www.healthline.com/nutrition/is-brown-rice-good-for-you" target="_blank">brown rice</a></li><li>1 cup (125 grams) of walnuts</li><li>1/2 medium yellow onion, diced</li><li>1/2 teaspoon each of salt and pepper</li><li>1 tablespoon each of ground cumin, paprika, and chili powder</li><li>a 15-ounce (425-gram) can of black beans, drained and rinsed</li><li>1/3 cup (20 grams) of panko breadcrumbs</li><li>4 tablespoons (56 grams) of BBQ sauce</li><li>1 large egg, beaten</li><li>1–2 tablespoons (15–30 ml) of canola oil</li><li>1/2 tablespoon of brown sugar</li></ul><p>Toast the walnuts on a skillet for 5 minutes. Add spices and continue to toast for 1 additional minute. Set aside.</p><p>Sauté the diced onion with salt and canola oil until fragrant and translucent. Set aside.</p><p>Add the cooled <a href="https://www.healthline.com/nutrition/benefits-of-walnuts" target="_blank">walnuts</a> and brown sugar to a blender or food processor. Pulse to a fine meal.</p><p>In a large mixing bowl, mash the black beans with a fork. To this, add the cooked rice, beaten egg, sautéed onions, walnut-spice meal, BBQ sauce, and breadcrumbs. Blend until a workable dough forms.</p><p>If the dough feels too dry, add canola oil, small amounts at a time. If it's too wet, add more breadcrumbs.</p><p>Shape into 5–6 balls and flatten into disks. Add to a skillet with a thin layer of hot oil and flip after 3–4 minutes. Cook the other side for an additional 3–4 minutes, until browned. Serve and enjoy.</p>
<p><strong>SUMMARY: </strong>It's fairly easy to make your own veggie burgers at home. You generally need a grain, a legume, a binder, and seasonings. If you desire, experiment with flavors and sautéed veggies.</p>
<h3>How to Choose the Right Burger for You</h3><p>When shopping for veggie burgers, you'll want to consider several factors, such as price point, ingredients, and taste.</p><p>If you're <a href="https://www.healthline.com/nutrition/vegetarian-diet-plan" target="_blank">transitioning to vegetarianism</a> or hankering for a meatier flavor, imitation meat burgers are the way to go. They taste remarkably similar to beef patties, with all the juiciness and protein you're used to. Still, keep in mind that some of these pack a lot of sodium.</p><p>On the other hand, traditional veggie burgers honor the flavors of their primary ingredients, which could be peas, adzuki beans, quinoa, black beans, soy protein, or other beans and grains.</p><p>Choose these if you prefer an earthier patty or are simply looking for something a little on the cheaper side.</p><p>If you follow a vegan or gluten-free diet, be sure to look for appropriate labels on the packaging to identify a burger that suits your needs.</p><p>In addition, <a href="https://www.healthline.com/nutrition/vegetarian-diet-plan" target="_blank">examine the ingredient list</a> — especially if you prefer your burger made from whole foods. Highly processed burgers, particularly imitation meat ones, may have preservatives and other additives that you would rather avoid.</p><p>If you want to exercise strict control over the ingredients used, you're better off using the recipes above to make homemade veggie burgers.</p>
<h3>The Bottom Line</h3><p>Veggie burgers typically use <a href="https://www.healthline.com/nutrition/vegan-meat-substitutes" target="_blank">meat substitutes</a> or are veggie- or legume-based. They may be vegan depending on whether they contain eggs, dairy, or animal byproducts.</p><p>They're not only great served on a bun with your favorite fixings but also make versatile additions to salads, chilis, and grain bowls.</p><p>When shopping, look for veggie burgers with 440 mg of sodium or less and a simple, understandable ingredient list. Alternatively, you can easily make your own at home.</p><p>Toss those flavorless patties of yesteryear aside. It's a golden age for veggie burgers.</p>
<p><em>Reposted with permission from <a href="https://www.healthline.com/" target="_blank">Healthline</a>.</em><br/></p><p><em>For detailed source information, please see the <a href="https://www.healthline.com/nutrition/best-veggie-burger#bottom-line" target="_blank">original article</a> on Healthline.</em></p>From Your Site Articles
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Flat-lay of friends eating vegan and vegetarian Thanksgiving or Friendsgiving dinner with pumpkin pie, roasted vegetables, fruit and rose wine. Foxys_forest_manufacture / Royalty-free / iStock / Getty Images
Thanksgiving can be a tricky holiday if you're trying to avoid animal products — after all, its unofficial name is Turkey Day. But, as more and more studies show the impact of meat and dairy consumption on the Earth, preparing a vegan Thanksgiving is one way to show gratitude for this planet and all its biodiversity.
<p>A <a href="https://www.ecowatch.com/tag/vegan" target="_self">vegan</a> Thanksgiving doesn't have to be a sacrifice. A plant-based feast can be just as delicious as a traditional holiday meal. Here are some tips for putting together an animal-free spread that still gives your tastebuds plenty to be thankful for.</p>
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<p>Side dishes are probably the easiest holiday foods to conceive of as vegan, since they tend to be veggie-based anyway. But that also means there are lots of exciting recipes out there to try. <a href="https://www.vegkitchen.com/12-comforting-easy-vegan-casseroles/" target="_blank">VegKitchen</a> suggests several, but the most seasonal include Quinoa, Broccoli and Vegan Cheese, Roasted Sweet Potato Mac and Cheese and Vegan Green Bean Casserole.</p><p>"Vegan casseroles are always comforting," VegKitchen writes, "and it's nice to know that they're also good for you, not starchy and heavy like the old-fashioned kind."</p>5. Earth-Friendly Pumpkin Pie
<p>Pumpkin pie is a holiday classic, but many traditional recipes call for cream or eggs. Then there's the fact that it's usually topped with whipped cream.</p><p>However, you can have the full pumpkin pie experience without any animal products. <a href="https://lovingitvegan.com/vegan-pumpkin-pie/" target="_blank">Loving It Vegan</a> shares a recipe that uses canned pureed pumpkin for the filling, and <a href="https://www.bbcgoodfood.com/recipes/vegan-pumpkin-pie" target="_blank" rel="noopener noreferrer">the BBC Good Food</a> walks you through the process of making the filling from pumpkins or squash directly.</p><p>There are also plenty of vegan whipped-creams options out there, <a href="https://www.peta.org/living/food/dairy-free-vegan-whipped-cream-brands-recipes/" target="_blank">according to PETA</a>. You can buy one of the many ready-to-spray varieties for sale or make your own from chilled coconut milk, sugar and vanilla.</p>From Your Site Articles
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If you're looking to cut down on your single-use plastic consumption, refusing to-go cutlery is an easy switch to make. In this article, we'll show you three of the best bamboo utensils and cutlery sets for eating on the go.
<h2>Why use bamboo utensils?</h2><p>There are a few reasons we recommend tossing bamboo utensils in your pocket or purse. As takeout and <a href="https://www.ecowatch.com/air-pollution-food-delivery-plastic-waste-2648454324.html" target="_self">food delivery</a> is becoming increasingly popular, the use (and disposal) of plastic <a href="https://www.ecowatch.com/biodegradable-straws-cutlery-2647876041.html" target="_self">to-go cutlery</a> is on the rise. According to <a href="https://www.forbes.com/sites/lauratenenbaum/2019/07/16/plastic-cutlery-is-terrible-for-the-environment-and-we-dont-need-to-have-it-delivered/?sh=6e3312f74019" target="_blank">Forbes</a>, in the U.S. alone, it's estimated that 40 billion individual plastic utensils are wasted every year.</p><p>Many times, it's not just a single fork or spoon but a whole set wrapped in a disposable plastic bag, complete with a napkin and even single-serve salt and pepper packets. More often than not, people only use the one utensil they need and toss the rest without a second thought.</p><p>By carrying reusable utensils with you, you can refuse the single-use cutlery. But with so many options — metal, bamboo, or sturdy plastic — it can be difficult to narrow down the best set for you.</p><p>Here are a few reasons we recommend going with <a href="https://www.ecowatch.com/bamboo-building-2641420012.html" target="_self">reusable bamboo</a> utensils over metal or plastic alternatives:</p><ul class="ee-ul"><li><strong>Lightweight:</strong> Bamboo is lighter than both plastic and metal, making it more convenient to carry for everyday use.</li><li><strong>Odorless: </strong>Some materials, especially plastic, can take on the smell of the foods you've eaten. Bamboo doesn't trap odors, so you don't have to worry about them getting funky.</li><li><strong>Compostable and biodegradable: </strong>If your bamboo utensils get worn out, they can be composted at the end of their life, so they'll never end up in a landfill or waterway.</li></ul><h2>Best bamboo utensil sets</h2><p>Based on our market research and firsthand use, these are the three best bamboo utensils and eco-friendly bamboo cutlery sets available:</p><p><em>Each product featured here has been independently selected by the writer. If you make a purchase using the links included, we may earn commission.</em></p>
<p class="">Whether it be bringing your own utensils, a <a href="https://www.ecowatch.com/eco-friendly-straws-2571689759.html" target="_self">reusable straw</a>, or a takeout container from home, finding ways to reduce your plastic consumption when out to eat is key to leading a more sustainable life. With any of these three bamboo utensil sets, you can feel good about being able to refuse single-use plastic on the go.</p><p><em><a href="https://www.ecowatch.com/about-ecowatch-2641507575.html?rebelltitem=47#rebelltitem47" target="_self">Melissa Smith</a> is an avid writer, scuba diver, backpacker, and all-around outdoor enthusiast. She graduated from the University of Florida with degrees in journalism and sustainable studies. Before joining EcoWatch, Melissa worked as the managing editor of Scuba Diving magazine and the communications manager of The Ocean Agency, a non-profit that's featured in the Emmy award-winning documentary Chasing Coral.</em></p>
Most Sustainable: To-Go Ware Bamboo Utensil Set With Carrying Case
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTY2MTE1NS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYxODcxNzc0NX0.Hhrok0N7KqE2MvxtupO40adJitu3eS3-hTEqPO5fTqU/img.jpg?width=980" id="da412" class="rm-shortcode" data-rm-shortcode-id="da83d259d32c6fae8c884f82fcd6f5b3" data-rm-shortcode-name="rebelmouse-image" data-width="400" data-height="400" /><p>The <a href="https://www.amazon.com/Go-Ware-Bamboo-Travel-Utensils/dp/B002BFIH2U/ref=sr_1_25?dchild=1&keywords=bamboo+utensils&qid=1608141073&sr=8-25" target="_blank">To-Go Ware Bamboo Utensil Set</a> includes a fork, spoon, non-serrated knife, and chopsticks. It comes in a handy carrying case that's made from 100% post-consumer <a href="https://www.ecowatch.com/plastic-recycling-europe-2646085302.html" target="_self">recycled plastic bottles</a>, so not only are you preventing plastic from entering the waste stream, but you're also helping to reduce the amount of existing plastic clogging our landfills and oceans.</p> <p>The company itself, a <a href="https://www.ecowatch.com/exclusive-b-corps-matter-2507063576.html" target="_self">certified B Corp</a>, has a steadfast commitment to the planet. Aside from using sustainable materials, it collaborates with eco-friendly brands like <a href="https://www.ecowatch.com/patagonia-vote-climate-deniers-2647697498.html" target="_self">Patagonia</a> and 4ocean and has employee programs such as a <a href="https://www.ecowatch.com/zero-waste-cities-2646926686.html" target="_self">zero-waste pledge</a> and community clean-ups to reduce its environmental footprint.</p> <p><strong>Customer Rating:</strong> 4.7 out of 5 stars with over 1,500 Amazon reviews</p><strong>Why Buy: </strong>Sleeve made from 100% post-consumer recycled plastic bottles; Certified B Corp; Climate Neutral Certified; Supports 1% For the Planet; Fair Labor Association member
$14
Most Convenient: Bambu Reusable Bamboo Sporks
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTY2MTE2NS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzMDM3MDU1OX0.IOZYR4FjNBzsPDtpK_byFwJ7JbzzPnD8Bpg3RFlqA7c/img.jpg?width=980" id="d6700" class="rm-shortcode" data-rm-shortcode-id="56eb8186f68d96f0c6c11df3c6c0943b" data-rm-shortcode-name="rebelmouse-image" data-width="400" data-height="400" /><p>If a full bamboo cutlery set is too bulky to carry, consider the compact <a href="https://www.amazon.com/bambu-Organic-Bamboo-Sporks-Set/dp/B00WO85PCO/ref=sr_1_2?dchild=1&keywords=bambu+spork&qid=1613143126&s=home-garden&sr=1-2" target="_blank">Bambu Reusable Bamboo Spork</a>. This merges two bamboo utensils into one convenient tool that's small enough to fit in your pocket yet still large enough to hold in your hand and comfortably eat with.</p> <p>Bambu products are sourced from the "bamboo belt" of Eastern China and sustainably handcrafted in family-operated workshops near the raw material source for minimal environmental impact. It's certified organic by a number of international organizations, including the USDA, LETIS, and CERES.</p> <p><strong>Customer Rating: </strong>4.7 out of 5 stars with over 50 Amazon reviews</p><p><strong>Why Buy:</strong> Certified USDA Organic and Biobased Product; Certified B Corp; Carbon<em>free</em>® Product Certified; Supports 1% For the Planet</p>
$13
Best For Travel: Waves of Change Reusable Bamboo Utensil Set
<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTY2MTE3Ni9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYzNjE0MTk2Mn0.yD-3WyiWU1uA7ebVN_FZXK-oIdfw6UV5ieGVAxTu7Gw/img.jpg?width=980" id="94190" class="rm-shortcode" data-rm-shortcode-id="517e913db9c23e8e9ac544d704c03caa" data-rm-shortcode-name="rebelmouse-image" data-width="400" data-height="400" /><p>The Waves of Change line from Full Circle Home features ocean-inspired products to make meals away from home more sustainable, including <a href="https://www.amazon.com/Wave-Change-WC19304V-Reusable-Recycled/dp/B0813GY18R/ref=sr_1_72?dchild=1&keywords=bamboo%2Butensils&qid=1608142155&sr=8-72&th=1" target="_blank">insulated lunch bags</a>, <a href="https://www.amazon.com/Wave-Change-WC19304V-Reusable-Recycled/dp/B0813GDSSC/ref=sr_1_72?dchild=1&keywords=bamboo%2Butensils&qid=1608142155&sr=8-72&th=1" target="_blank">sandwich</a> and <a href="https://www.amazon.com/Wave-Change-WC19304V-Reusable-Recycled/dp/B0813GY176/ref=sr_1_72?dchild=1&keywords=bamboo%2Butensils&qid=1608142155&sr=8-72&th=1" target="_blank">snack pouches</a>, and a <a href="https://www.amazon.com/Wave-Change-WC19304V-Reusable-Recycled/dp/B0813GY176/ref=sr_1_72?dchild=1&keywords=bamboo%2Butensils&qid=1608142155&sr=8-72&th=1" target="_blank">reusable bamboo utensil set</a>.</p> <p>These eco-friendly bamboo utensils come in a zippered pouch for extra cleanliness while traveling or commuting. Whether you choose the wave or whale design, each pouch is made with a recycled fabric that's produced from <a href="https://www.ecowatch.com/world-plastic-waste-leader-us-2648607158.html" target="_self">plastic waste</a> and certified by the Global Recycled Standard (GRS).</p> <p><strong>Customer Rating:</strong> 4.5 out of 5 stars with over 200 Amazon reviews</p><strong>Why Buy: </strong>Sleeve made from GRS-certified recycled fabric; Certified B Corp; Plastic Neutral company; Global Organic Textile Standard (GOTS) certified; USDA Certified Biobased Product
$15
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By Franziska Spritzler, RD, CDE
Eating nutritious foods can improve your health and energy levels.
<p>Surprisingly, the <em>way</em> you cook your food has a major effect on the amount of nutrients it contains.</p><p>This article explores how various cooking methods affect the nutrient content of foods.</p>
<p> <em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/cooking-nutrient-content" target="_blank">Healthline</a></em><em>.</em></p>
Nutrient Content is Often Altered During Cooking
<p>Cooking food improves digestion and increases the absorption of many nutrients.</p><p>For example, the protein in cooked <a href="https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs" target="_blank">eggs</a> is 180% more digestible than that of raw eggs.</p><p>However, some cooking methods reduce several key nutrients.</p><p>The following nutrients are often reduced during cooking:</p><ul><li><strong>water-soluble vitamins:</strong> vitamin C and the B vitamins — thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), and cobalamin (B12)</li><li><strong>fat-soluble vitamins:</strong> vitamins A, D, E, and K</li><li><strong>minerals:</strong> primarily potassium, magnesium, sodium, and calcium</li></ul><p><strong>Summary</strong></p><p><strong></strong>Although cooking improves digestion and the absorption of many nutrients, it may reduce levels of some vitamins and minerals.</p>Boiling, Simmering, and Poaching
<p>Boiling, simmering, and poaching are similar methods of water-based cooking.</p><p>These techniques differ by water temperature:</p><ul><li><strong>poaching:</strong> less than 180°F (82°C)</li><li><strong>simmering:</strong> 185–200°F (85–93°C)</li><li><strong>boiling:</strong> 212°F (100°C)</li></ul><p>Vegetables are generally a great source of vitamin C, but a large amount of it is lost when they're cooked in water.</p><p>In fact, boiling reduces vitamin C content more than any other cooking method. <a href="https://www.healthline.com/nutrition/foods/broccoli" target="_blank">Broccoli</a>, spinach, and lettuce may lose up to 50% or more of their vitamin C when boiled.</p><p>Because vitamin C is <a href="https://www.healthline.com/nutrition/water-soluble-vitamins" target="_blank">water-soluble</a> and sensitive to heat, it can leach out of vegetables when they're immersed in hot water.</p><p>B vitamins are similarly heat sensitive. Up to 60% of thiamine, niacin, and other B vitamins may be lost when meat is simmered and its juices run off.</p><p>However, when the liquid containing these juices is consumed, 100% of the minerals and 70–90% of B vitamins are retained.<a href="http://www.ars.usda.gov/SP2UserFiles/Place/80400525/Data/retn/retn06.pdf" target="_blank"></a></p><p>On the other hand, boiling fish was shown to preserve <a href="https://www.healthline.com/nutrition/17-health-benefits-of-omega-3" target="_blank">omega-3 fatty acid</a> content significantly more than frying or microwaving.</p><p><strong>Summary</strong></p><p><strong></strong>While water-based cooking methods cause the greatest losses of water-soluble vitamins, they have very little effect on omega-3 fats.</p>Grilling and Broiling
<p>Grilling and <a href="https://www.healthline.com/nutrition/broil-vs-bake" target="_blank">broiling</a> are similar methods of cooking with dry heat.</p><p>When grilling, the heat source comes from below, but when broiling, it comes from above.</p><p>Grilling is one of the most popular cooking methods because of the great flavor it gives food.</p><p>However, up to 40% of B vitamins and minerals may be lost during grilling or broiling when the nutrient-rich juice drips from the meat.<a href="http://www.ars.usda.gov/SP2UserFiles/Place/80400525/Data/retn/retn06.pdf" target="_blank"></a></p><p>There are also concerns about polycyclic aromatic hydrocarbons (PAHs), which are potentially cancer-causing substances that form when meat is grilled and fat drips onto a hot surface.</p><p>However, researchers have found that PAHs can be decreased by 41–89% if drippings are removed and smoke is minimized.</p><p><strong>Summary</strong></p><p><strong></strong>Grilling and broiling provide great flavor but also reduce levels of B vitamins. Also, grilling generates potentially cancer-causing substances.</p>Microwaving
<p>Microwaving is an easy, convenient, and <a href="https://www.healthline.com/nutrition/microwave-ovens-and-health" target="_blank">safe</a> method of cooking.</p><p>Short cooking times and reduced exposure to heat preserve the nutrients in microwaved food.</p><p>In fact, studies have found that microwaving is the best method for retaining the antioxidant activity of <a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic" target="_blank">garlic</a> and mushrooms.</p><p>Meanwhile, about 20–30% of the vitamin C in green vegetables is lost during microwaving, which is less than most cooking methods.<a href="http://www.emeraldinsight.com/doi/abs/10.1108/NFS-11-2012-0123" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Microwaving is a safe cooking method that preserves most nutrients due to short cooking times.</p>Roasting and Baking
<p>Roasting and baking refer to cooking food in an oven with dry heat.</p><p>Although these terms are somewhat interchangeable, roasting is typically used for meat while baking is used for bread, muffins, cake, and similar foods.</p><p>Most vitamin losses are minimal with this cooking method, including vitamin C.</p><p>However, due to long cooking times at high temperatures, the B vitamins in roasted meat may decline by as much as 40%.<a href="http://www.ars.usda.gov/SP2UserFiles/Place/80400525/Data/retn/retn06.pdf" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Roasting or baking does not have a significant effect on most vitamins and minerals, except for B vitamins.</p>Sautéing and Stir-Frying
<p>With sautéing and stir-frying, food is cooked in a saucepan over medium to high heat in a small amount of <a href="https://www.healthline.com/nutrition/healthy-cooking-oils" target="_blank">oil</a> or butter.</p><p>These techniques are very similar, but with stir-frying, the food is stirred often, the temperature is higher, and the cooking time is shorter.</p><p>In general, this is a healthy way to prepare food.</p><p>Cooking for a short time without water prevents the loss of B vitamins, and the addition of fat improves the absorption of plant compounds and antioxidants.</p><p>One study found that the absorption of <a href="https://www.healthline.com/health/beta-carotene-benefits" target="_blank">beta carotene</a> was 6.5 times greater in stir-fried carrots than in raw ones.</p><p>In another study, blood lycopene levels increased 80% more when people consumed tomatoes sautéed in olive oil rather than without it.</p><p>On the other hand, stir-frying has been shown to significantly reduce the amount of vitamin C in broccoli and red cabbage.</p><p><strong>Summary</strong></p><p><strong></strong>Sautéing and stir-frying improve the absorption of fat-soluble vitamins and some plant compounds, but they decrease the amount of vitamin C in vegetables.</p>Frying
<p>Frying involves cooking food in a large amount of fat — usually oil — at a high temperature. The food is often coated with batter or bread crumbs.</p><p>It's a popular way of preparing food because the skin or coating maintains a seal, which ensures that the inside remains moist and cooks evenly.</p><p>The fat used for frying also makes the food taste very good.</p><p>However, not all foods are appropriate for frying.</p><p>Fatty fish are the <a href="https://www.healthline.com/nutrition/12-omega-3-rich-foods" target="_blank">best sources</a> of omega-3 fatty acids, which have many health benefits. However, these fats are very delicate and prone to damage at high temperatures.</p><p>For example, frying tuna has been shown to degrade its omega-3 content by up to 70–85%, while baking causes only minimal losses.</p><p>In contrast, frying preserves vitamin C and B vitamins, and it may also increase the amount of fiber in potatoes by converting their starch into resistant starch.</p><p>When oil is heated to a high temperature for a long period of time, toxic substances called aldehydes are formed. Aldehydes have been linked to an increased risk of cancer and other diseases.</p><p>The type of oil, temperature, and length of cooking time affect the amount of aldehydes produced. Reheating oil also increases aldehyde formation.</p><p>If you're going to fry food, don't overcook it, and use one of the <a href="https://www.healthline.com/nutrition/healthiest-oil-for-deep-frying" target="_blank">healthiest oils for frying</a>.</p><p><strong>Summary</strong></p><p><strong></strong>Frying makes food taste delicious, and it can provide some benefits when healthy oils are used. It's best to avoid frying fatty fish and minimize the frying time of other foods.</p>Steaming
<p>Steaming is one of the best cooking methods for preserving nutrients, including water-soluble vitamins, which are sensitive to heat and water.<span></span></p><p>Researchers have found that steaming broccoli, spinach, and lettuce reduces their vitamin C content by only 9–15%.</p><p>The downside is that steamed vegetables may taste bland. However, this is easy to remedy by adding some seasoning and oil or butter after cooking.</p><p><strong>Summary</strong></p><p><strong></strong>Steaming is one of the best cooking methods for preserving nutrients, including water-soluble vitamins.</p>Tips to Maximize Nutrient Retention During Cooking
<p>Here are 10 tips to reduce nutrient loss while cooking:</p><ol><li>Use as little water as possible when poaching or boiling.</li><li>Consume the liquid left in the pan after cooking vegetables.</li><li>Add back juices from meat that drip into the pan.</li><li>Don't peel vegetables until after cooking them. Better yet, <a href="https://www.healthline.com/nutrition/peeling-fruits-veggies" target="_blank">don't peel at all</a> to maximize their fiber and nutrient density.</li><li>Cook vegetables in smaller amounts of water to reduce the loss of vitamin C and B vitamins.</li><li>Try to eat any cooked vegetables within a day or two, as their vitamin C content may continue to decline when the cooked food is exposed to air.</li><li>Cut food after — rather than before — cooking, if possible. When food is cooked whole, less of it is exposed to heat and water.</li><li>Cook vegetables for only a few minutes whenever possible.</li><li>When cooking meat, poultry, and <a href="https://www.healthline.com/nutrition/11-health-benefits-of-fish" target="_blank">fish</a>, use the shortest cooking time needed for safe consumption.</li><li>Don't use baking soda when cooking vegetables. Although it helps maintain color, vitamin C will be lost in the alkaline environment produced by baking soda.</li></ol><p><strong>Summary</strong></p><p><strong></strong>There are many ways to preserve the nutrient content of foods without sacrificing taste or other qualities.</p>The Bottom Line
<p>It's important to select the right cooking method to maximize the nutritional quality of your meal.</p><p>However, there is no perfect cooking method that retains all nutrients.</p><p>In general, cooking for shorter periods at lower temperatures with minimal water will produce the best results.</p><p>Don't let the nutrients in your food go down the drain.</p>From Your Site Articles
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Vegan Cookbooks
By Elizabeth Brion
When I went vegan in 1988, there were, as far as I could tell, only two vegan cookbooks in existence. I probably made every recipe in them at least a few dozen times. Thankfully, things are very different today. It's nearly impossible to keep up with the hundreds and hundreds of vegan cookbooks that have been released over the last decade or so. To help you narrow down which you should buy, here's a list of 2020 vegan cookbooks that we're most looking forward to. Whether you're looking to stop supporting the horrific treatment of sensitive and intelligent animals in animal agriculture, start helping to preserve what remains of our natural environment, or improve your own health (or hey, why not all three?), these cookbooks will help make it simple—and delicious—to do so.
<p><br/></p>
<p class=""><em>Reposted with permission from <a href="https://www.peta.org/living/food/vegan-cookbooks-2020/" target="_blank">PETA</a>.</em></p>
BOSH!: Healthy Vegan
<p><a href="https://www.peta.org/living/food/vegan-bosh-recipe-videos-we-cant-stop-watching/" target="_blank">BOSH!</a> is the biggest and <a href="https://www.bosh.tv/" target="_blank">fastest-growing plant-based food channel on the web</a>, reaching more than 25 million people—and in this case, 25 million people definitely aren't wrong. Henry Firth and Ian Theasby reliably come up with crave-worthy, imaginative recipes that are easy and fun to follow. This is their third cookbook, which will be focused on healthier fare, and it hits stores on January 28.</p>Vegetable Kingdom: The Abundant World of Vegan Recipes
<p>A new cookbook from James Beard Award–winning chef and food justice activist <a href="https://www.peta.org/living/food/afro-vegan-next-greatest-food-fusion/" target="_blank">Bryant Terry</a> is always excellent news, and when it's his first in nearly six years, it's a save-the-date occasion (February 11, for the record). <a href="https://www.peta.org/recipes/summer-vegetable-tofu-kebabs-pomegranate-peach-barbecue-sauce/" target="_blank">Terry's recipes</a> are healthy, innovative, and intensely flavorful. A few I'm looking forward to are Barbecued Carrots with Slow-Cooked White Beans, Citrus & Garlic-Herb-Braised Fennel, and Caramelized Leek & Seared Mushroom Toast.</p>Eat for the Planet Cookbook
<p>This follow-up to the eye-opening 2018 book <em><a href="https://amzn.to/2Po72OT" target="_blank">Eat for the Planet</a></em> contains animal- and planet-friendly recipes from a host of top <a href="https://www.ecowatch.com/tag/vegan">vegan</a> chefs, restaurants, and companies—even a few from our PETA coworkers! If you're not familiar with <a href="https://www.peta.org/features/meat-climate-change/" target="_blank">the devastating effect of animal agriculture on our planet</a>, this book will bring you up to speed and show you how to counter it without sacrificing flavor.</p>So Vegan in 5 Ingredients
<p>A number of books have focused on vegan recipes with five or fewer ingredients, but this one by <a href="https://business.facebook.com/wearesovegan/" target="_blank">Roxy Pope and Ben Pook</a> caught my attention when I saw a recipe for five-ingredient, from-scratch ravioli. I know, right? Other intriguing options include Rich Ragu, Super Squash Sheet Pan Bake, and Grilled Cinnamon Plums.</p>Southern Vegan: Delicious Down-Home Recipes for Your Plant-Based Diet
<p>A totally objective fact: <a href="https://www.peta.org/living/food/vegan-comfort-food-recipes/" target="_blank">Vegan comfort food</a> based on traditions of the American South is the best thing in the world. Thanks to <a href="https://www.rabbitandwolves.com/" target="_blank">Lauren Hartmann</a>—the creator of the <em><a href="https://www.rabbitandwolves.com/" target="_blank">Rabbit and Wolves</a></em> website—even if you're not lucky enough to live near a restaurant specializing in this cuisine, you can now make beignets, chicken biscuits, pot pies, jalapeño hushpuppies, and Mississippi mud cheesecake without harming any animals.</p>Love Is Served: Inspired Plant-Based Recipes From Southern California
<p>Although it started out in San Francisco, Café Gratitude is probably the most Southern California restaurant in Southern California: All of its dish names are positive self-affirmations. It's a cute gimmick that's backed up with <em>seriously</em> legit food. Now you can serve its most beloved recipes—including "I Am Warm-Hearted" (grilled polenta with mushroom ragout), "I Am Gracious" (sundried tomato pesto grain salad), and "I Am Passionate" (black lava cake)—in your own home. Whether you require your family to say, "Could you please pass the 'I Am Fearless'?" is totally up to you.<a href="https://amzn.to/2rfWLvw" target="_blank"></a></p>Gluten-Free, Vegan Cooking in Your Instant Pot: 65 Delicious Whole Food Recipes for a Plant-Based Diet
<p><a href="https://healthyslowcooking.com/" target="_blank">Kathy Hester</a> is the author of a number of specialized vegan cookbooks. Her books on <a href="https://www.peta.org/living/food/wontons-fries-delicious-vegan-air-fryer-recipes/" target="_blank">recipes for air fryers</a> and <a href="https://www.peta.org/living/food/slow-cooker-recipes/" target="_blank">slow cookers</a> are well-worn favorites at my house, and if you're one of the many people who have simplified their cooking routines with an <a href="https://www.peta.org/living/food/instant-pot-vegan-recipes/" target="_blank">Instant Pot</a>, I'm sure this book will be similarly indispensable for you. The vegan, gluten-free recipes range from Chickpeas and Dumplings and Veggie Hunter's Lentil Quinoa Stew to from-scratch yogurt and sliceable cheese and Almond Berry Cake.</p>Wait, That’s Vegan?!: Plant-Based Meatballs, Burgers, Steaks and Other Dishes You Thought You’d Never Eat Again!
<p>Full disclosure: I was drawn to this book because the first part of the title is something people say to me <em>all the time</em>. This cookbook from first-time author and plant-based nutritionist <a href="https://lisasprojectvegan.com/" target="_blank">Lisa Dawn Angerame</a> focuses on delicious vegan versions of familiar dishes such as meatballs, burgers, pasta with Bolognese sauce, and egg salad. It's a great option for new and aspiring vegans who are worried that they'll have to eat strange new food—or for experienced vegans who still sometimes crave the flavors of their childhood.</p>Vegan Yack Attack’s Plant-Based Meal Prep: Weekly Meal Plans and Recipes to Streamline Your Vegan Lifestyle
<p>Cookbooks often say that they're designed for busy people, but I've never been more confident that's actually true than when I read that <a href="https://veganyackattack.com/" target="_blank">Jackie Sobon</a>'s upcoming one includes the category "Car Breakfasts." In addition to recipes, the book contains shopping lists, checklists, and a step-by-step guide for making prep day as efficient as possible. In short, I <em>really</em> need this book. Maybe you do, too.</p>
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According to the National Eczema Foundation, roughly 31.6 million people have some form of eczema. The symptoms of this condition include itchiness, discoloration, and dry skin. In the past, harsh steroidal creams were the gold standard for eczema treatment. But there's got to be a more effective way to heal the skin, right?
Thankfully, we're out of the dark ages and into an all-natural era of skin care. Today, alternative therapies abound, including clinically-tested cannabis ointments and DIY home remedies like oatmeal baths.
<h2>What Is Eczema?<br></h2><p>Eczema is a group of skin conditions that's characterized by itching, scaling, discoloration, dryness, and most of all, inflammation. Although it's possible to get eczema for the first time as an adult, it most commonly starts in childhood. Unfortunately, once eczema starts, it can be hard to control. </p><h2>What Causes Eczema?</h2><p>Eczema occurs when chronic skin inflammation prevents the corneal layer from shedding and renewing. A general "eczema" diagnosis can describe any type of dermatitis or unknown "itchy rash." However, researchers have identified the following distinct types:</p><ul class="ee-ul"><li>Atopic dermatitis (related to allergies and autoimmunity)</li><li>Contact dermatitis (the skin's reaction to an irritant)</li><li>Stasis dermatitis (eczema on the lower extremities)</li><li>Seborrheic dermatitis (dry scalp)</li><li>Neurodermatitis (thick, scaly skin from long-term itching/scratching)</li><li>Nummular eczema (round lesions that leak fluid; usually caused by allergens)</li><li>Dyshidrotic eczema (itchy blisters on the feet and hands; usually caused by allergens)</li></ul><p>Eczema is most likely to develop in people with a compromised immune system or who have dry, sensitive skin. Extreme weather, genetics, stress, diet, poor gut health, and bacteria can also play a role.</p><h2>Eczema Symptoms</h2><p>In most cases, patients go through periods of intense flare-ups followed by periods of remission. During a flare, patients can experience the following symptoms of skin inflammation:</p><ul class="ee-ul"><li>Swelling</li><li>Discoloration/redness</li><li>Itchiness</li><li>Crusty patches</li><li>Peeling</li><li>Flaking</li><li>Blisters</li><li>Hypersensitivity to certain soaps and shampoos</li><li>Deep cracks/cuts from extreme dryness (especially on the hands and feet)</li></ul><p>Atopic eczema can be accompanied by other symptoms like asthma, fever, fatigue, difficulty sleeping, stress, and depression.</p><h2><span></span>5 Best Natural Remedies for Eczema</h2><p>In the war against eczema, inflammation is enemy #1. Here are the top five natural remedies to soothe inflammation and heal the skin barrier:</p>
<h2>Final Thought on Natural Anti-Itch Treatments</h2><p>It's always important to exercise caution with natural remedies for eczema, especially when blisters leak and ooze. Although many of the above treatments have antibacterial properties, the risk of infection is always present. Be wary of excessive bathing and cool compresses because too much moisture can promote bacterial growth. Always consult with your dermatologist before trying new natural treatments. </p>
1. Anti-inflammatory Diet
<p>Reducing inflammation and reversing eczema starts with the food you eat, especially when it comes to atopic dermatitis, which is rooted in an overactive immune system.</p><p>Eat more anti-inflammatory foods like:</p><ul><li>Omega-3 foods: the <a href="https://www.ncbi.nlm.nih.gov/pubmed/28900017" target="_blank">omega-3 fatty acids</a> EPA and DHA are powerful anti-inflammatory compounds that can reduce inflammation in the gut, joints, brain, and skin. The best natural sources of omega-3s are wild-caught salmon, sardines, and fish oil. </li><li>High-fiber vegetables: produce like artichokes, raw garlic, broccoli, cauliflower, and dense leafy greens feed healthy gut bacteria and reduce intestinal inflammation.</li><li>Probiotics: probiotics are living bacterial cultures that reinforce the gut lining and protect the bloodstream from inflammatory agents.</li><li>Collagen: collagen supplements and bone broth can strengthen the skin matrix and rejuvenate damaged skin cells. It's also a powerful nutrient for healing the gut lining.</li><li>Vitamin A-rich foods: yellow and orange vegetables like carrots are high in vitamin A and are great for skin health.</li></ul><p>Avoid inflammatory foods like:</p><ul><li>Fried foods: canola and safflower oil from deep-fried foods promotes inflammation.</li><li>Sugar: processed sugar feeds unhealthy gut bacteria and promotes inflammation throughout the body.</li><li>Additives: additives in processed foods are known to exacerbate eczema.</li><li>Dairy: products like cheese and milk are difficult to process and tend to promote inflammation, especially in people with autoimmune conditions.</li><li>Gluten: <a href="https://www.ncbi.nlm.nih.gov/pubmed/29202198" target="_blank" rel="noopener noreferrer">removing gluten can improve autoimmune conditions</a> like eczema. </li></ul>2. Sun Exposure (Phototherapy)
<p>Sun exposure and phototherapy are proven to calm inflammation and reduce itching. UVB spectrum light helps the skin fight bacteria, boosts vitamin D production, and may help prevent eczema flares.</p><p>Just 10-15 minutes of sunlight a day may be all it takes to mitigate symptoms and speed healing. One <a href="https://www.ncbi.nlm.nih.gov/pubmed/19755951" target="_blank">recent study</a> found that 74.4% of patients had complete resolution of eczema symptoms during the sunny summer months.</p>3. Vitamin D
<p>During winter in the Northern hemisphere, you might not have access to sunlight or phototherapy. That's unfortunate, because <a href="https://www.ncbi.nlm.nih.gov/pubmed/23751100" target="_blank">vitamin D3 deficiency can compromise the immune system</a> and increase the risk of eczema. (5)</p><p>Luckily, you can still reduce the risk of eczema by supplementing with vitamin D.</p><p>Taking 2,000-5,000 IU of vitamin D3 daily can support the skin's natural ability to fight inflammation. Another option is to eat foods that contain vitamin D, like sardines, salmon, and cod liver oil, all of which are high in anti-inflammatory omega-3 fatty acids.</p>4. CBD Ointments and Creams
<p>As cannabis and cannabinoid use becomes more common, the broad medicinal benefits of non-psychoactive CBD (cannabidiol) have been gaining widespread attention. New research also shows that it may deliver eczema relief to some patients.</p><p>For example, a 2019 publication in the medical journal <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6429381/" target="_blank"><em>Molecules</em></a> confirms that "… cutaneous cannabinoid signaling is deeply involved in the maintenance of skin homeostasis, barrier formation and regeneration, and its dysregulation was implicated to contribute to several highly prevalent diseases and disorders, e.g., atopic dermatitis, psoriasis, scleroderma, acne…" </p><p>In other words, the skin contains natural receptor sites for phytocannabinoids like CBD, which at least partially explains its therapeutic potential.</p><p>Another <a href="https://www.ncbi.nlm.nih.gov/pubmed/30993303" target="_blank" rel="noopener noreferrer">2019 study</a> found that topical CBD ointment, without THC, had therapeutic effects in inflammatory skin conditions and cutaneous scars. </p>5. Therapeutic Oils
<p>Moisturizing oils like coconut oil and essential oils like lavender and primrose are proven to reduce symptoms associated with eczema and protect the skin.</p><p>Primrose in particular contains high levels of gamma linolenic acid (GLA), which may account for its <a href="https://www.ncbi.nlm.nih.gov/pubmed/3890448/" target="_blank">benefits in treating atopic dermatitis</a>. </p><p>At the same time, lavender essential oil may help reduce the mental health conditions associated with eczema. For example, <a href="https://www.health.harvard.edu/heart-health/heart-disease-risks-common-in-people-with-eczema" target="_blank" rel="noopener noreferrer">Harvard Medical School</a> found that people with eczema have higher rates of anxiety and insomnia. They also exercise less and drink more alcohol. </p>
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Bread is a major part of the modern diet.
In fact, many people eat some type of bread with many of their meals.
<p>Still, a significant percentage of the population is intolerant to gluten.</p><p>Bread is also high in carbs, so it's out of the question for people on low-carb diets.</p><p>However, there are many alternatives that taste just as good as regular bread.</p><p>Here are 15 recipes for healthy breads that are both low-carb and gluten-free.</p>
<p class=""> <em>Reposted with permission from our media associate <a href="https://www.healthline.com/nutrition/15-low-carb-bread-recipes" rel="noopener noreferrer" target="_blank">Healthline</a>.</em><em></em></p>
1. Oopsie Bread
<h3>Ingredients:</h3><ul><li>eggs</li><li><a href="https://www.healthline.com/nutrition/cream-of-tartar-substitutes" target="_blank">cream of tartar</a></li><li>full-fat cream cheese</li><li>salt</li></ul><p><a href="http://healthyrecipesblogs.com/2013/07/23/oopsie-rolls/" target="_blank">View recipe</a></p>2. Cheesy Garlic Bread
<h3>Ingredients:</h3><ul><li>almond flour</li><li><a href="https://www.healthline.com/nutrition/coconut-flour" target="_blank">coconut flour</a></li><li>egg whites</li><li>olive oil</li><li>water</li><li>yeast</li><li>coconut sugar</li><li>mozzarella cheese</li><li>salt</li><li>baking powder</li><li>garlic powder</li><li>xanthan or guar gum (optional)</li></ul><p><a href="http://www.cutthewheat.com/2013/05/cheesy-garlic-bread-grain-and-gluten.html" target="_blank">View recipe</a></p>3. Healthy Cornbread
<h3>Ingredients:</h3><ul><li>coconut flour</li><li>stevia</li><li>sea salt</li><li>eggs</li><li><a href="https://www.healthline.com/nutrition/10-baking-powder-substitutes" target="_blank">baking powder</a></li><li>vanilla almond milk</li><li>coconut oil or butter</li><li>baby corn (optional)</li></ul><p><a href="http://www.mastercook.com/app/recipe/WebRecipeDetails?recipeId=1563306" target="_blank">View recipe</a></p>4. Coconut Flour Flatbread
<h3>Ingredients:</h3><ul><li>eggs</li><li>coconut flour</li><li>Parmesan cheese</li><li><a href="https://www.healthline.com/nutrition/baking-soda-benefits-uses" target="_blank">baking soda</a></li><li>baking powder</li><li>sea salt</li><li>milk</li></ul><p><a href="http://www.thrive-style.com/2012/02/fancy-grilled-cheese-on-coconut-flour-flatbread-gluten-and-grain-free/" target="_blank">View recipe</a></p>5. Almond Buns
<h3>Ingredients:</h3><ul><li>almond flour</li><li><a href="https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs" target="_blank">eggs</a></li><li>unsalted butter</li><li>sweetener</li><li>baking powder</li></ul><p><a href="http://cavemanketo.com/faux-bread-quest-holy-grail-almond-buns/" target="_blank">View recipe</a></p>6. Coconut-and-Almond Bread
<h3>Ingredients:</h3><ul><li>almond flour</li><li>coconut flour</li><li>flaxseed meal</li><li>salt</li><li>baking soda</li><li>eggs</li><li>coconut oil</li><li>honey</li><li><a href="https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar" target="_blank">apple cider vinegar</a></li></ul><p><a href="http://divaliciousrecipes.com/2011/10/14/healthy-gluten-free-and-low-carb-bread/" target="_blank">View recipe</a></p>7. Focaccia-Style Flax Bread
<h3>Ingredients:</h3><ul><li>flaxseed meal</li><li>baking powder</li><li>salt</li><li><a href="https://www.healthline.com/nutrition/keto-sweeteners" target="_blank">sweetener</a></li><li>eggs</li><li>water</li><li>oil</li></ul><p><a href="https://www.verywell.com/focaccia-style-flax-bread-2241708" target="_blank">View recipe</a></p>8. Simple Low-Carb Bread Rolls
<h3>Ingredients:</h3><ul><li>apple cider vinegar</li><li>olive oil</li><li>water</li><li><a href="https://www.healthline.com/nutrition/benefits-of-flaxseeds" target="_blank">flax seeds</a></li><li>coconut flour</li><li>chia seeds</li><li>baking powder</li></ul><p><a href="https://thelowcarbkitchen.co.uk/low-carb-bread-rolls/" target="_blank">View recipe</a></p>9. Healthy Subway
<h3>Ingredients:</h3><ul><li>blanched almond flour</li><li>husk powder</li><li>baking powder</li><li>Celtic sea salt</li><li>apple cider vinegar</li><li><a href="https://www.healthline.com/nutrition/egg-whites-nutrition" target="_blank">egg whites</a></li><li>boiling water</li></ul><p><a href="http://mariamindbodyhealth.com/the-best-low-carb-bread/" target="_blank">View recipe</a></p>10. Flaxseed Bread with Coconut Flour
<h3>Ingredients:</h3><ul><li>coconut flour</li><li>flaxseed meal</li><li>eggs</li><li>egg whites</li><li><a href="https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil" target="_blank">olive oil</a></li><li>baking powder</li><li>water</li><li>salt</li></ul><p><a href="https://sugarfreelondoner.com/flaxseed-bread-coconut-flour-low-carb/" target="_blank">View recipe</a></p>11. Almond Flour Bread and French Toast
<h3>Ingredients:</h3><ul><li>almond flour</li><li>oat fiber</li><li><a href="https://www.healthline.com/nutrition/10-health-benefits-of-whey-protein" target="_blank">whey protein powder</a></li><li>baking powder</li><li>baking soda</li><li>xanthan gum</li><li>erythritol</li><li>salt</li><li>Greek yogurt</li><li>butter</li><li>eggs</li><li>almond milk</li></ul><p><a href="http://alldayidreamaboutfood.com/2011/12/almond-flour-bread-and-french-toast-low-carb-and-gluten-free.html" target="_blank">View recipe</a></p>12. Paleo Bread
<h3>Ingredients:</h3><ul><li>coconut flour</li><li>almond flour</li><li><a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds" target="_blank">chia</a> or flax seeds</li><li>sea salt</li><li>coconut oil</li><li>apple cider vinegar</li><li>baking soda</li></ul><p><a href="http://www.healthextremist.com/paleo-bread-recipe/" target="_blank">View recipe</a></p>13. Almond-Flax Bread
<h3>Ingredients:</h3><ul><li>almond flour</li><li>ground flax seeds</li><li>whole flax seeds</li><li>sea salt</li><li>baking soda</li><li>eggs</li><li><a href="https://www.healthline.com/nutrition/10-benefits-of-honey" target="_blank">honey</a> (optional)</li><li>raw cider vinegar</li><li>butter</li></ul><p><a href="https://healyeatsreal.com/almond-flax-bread/" target="_blank">View recipe</a></p>14. Swedish Breakfast Buns
<h3>Ingredients:</h3><ul><li>almond flour</li><li>flax seeds</li><li>husk</li><li>salt</li><li><a href="https://www.healthline.com/nutrition/sunflower-seeds" target="_blank">sunflower seeds</a></li><li>baking powder</li><li>olive oil</li><li>sour cream</li></ul><p><a href="https://thelowcarbreview.blogspot.com/2013/04/swedish-breakfast-buns.html?m=1" target="_blank">View recipe</a></p>15. Flatbread with Coconut and Psyllium
<h3>Ingredients:</h3><ul><li>coconut flour</li><li>psyllium husk</li><li>coconut oil</li><li>salt</li><li>baking powder</li><li>water</li><li><a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic" target="_blank">garlic</a> powder</li></ul><p><a href="http://divaliciousrecipes.com/2013/08/27/coconut-flour-psyllium-flatbread/" target="_blank">View recipe</a></p>The Bottom Line
<p>If you have to avoid gluten and are following a low-carb diet, the above recipes are great choices if you can't give up on bread entirely.</p><p>Alternatively, try using crunchy vegetables like bell peppers or lettuce instead of bread.</p>From Your Site Articles
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Spiced hot chocolate. Lilechka75 / iStock / Getty Images
Food is the cornerstone of the holiday season. It brings friends and family together to share memories, cultural traditions, and great flavors.
<p>From figgy pudding to fruit cake, many foods may bring on the holiday cheer — or a foul taste in your mouth. Depending on where you live, foods that are considered a normal part of the holiday feast to some may seem downright strange to others.</p><p>Here are 15 unique holiday foods enjoyed around the world.</p>
<p> <em>Reposted with permission from </em><a href="https://www.healthline.com/" target="_blank"><em>Healthline</em></a><em>. For detailed source information, please view the original article on </em><em><a href="https://www.healthline.com/nutrition/holiday-foods" target="_blank">Healthline</a></em><em>.</em></p>
1. Bûche de Noël (France)
<p>Also known as Yule log, bûche de Noël is a sweet dessert served in France during the Christmas season.</p><p>Though there are many variations, one of the most common types is made with heavy cream, <a href="https://www.healthline.com/nutrition/cocoa-powder-nutrition-benefits" target="_blank">cocoa powder</a>, eggs, sugar, and vanilla extract. It's commonly decorated with icing sugar and fruit.</p><p>Bûche de Noël commemorates the tradition of cutting and burning a specially selected log known as the Yule log. This pagan tradition was introduced to the Christian holiday many centuries ago.</p><p>Most enjoy this dessert between Christmas Eve (December 24th) and New Year (January 1st).</p>2. Shuba (Russia)
<p>While most countries celebrate Christmas on December 25th, Russia is one of the few countries that celebrates this holiday on January 7th in accordance with the Orthodox Julian calendar.</p><p>Colloquially known as "herring under a fur coat," shuba is a popular dish served during the holiday season in Russia. Its main ingredients include pickled herring, <a href="https://www.healthline.com/nutrition/boiled-egg-nutrition" target="_blank">hard-boiled eggs</a>, mayonnaise, and grated vegetables like carrots, beets, potatoes, and onions.</p><p>The dish gets its name from its top layer, which is usually made of <a href="https://www.healthline.com/nutrition/10-homemade-mayonnaise-recipes" target="_blank">mayonnaise</a> or a beet dressing that resembles a warm winter coat.</p><p>While this may seem like an unconventional dish, it's an excellent source of protein, potassium, antioxidants, and vitamins A and B.</p>3. Yebeg Wot (Ethiopia)
<p>Similarly to Ethiopia's national dish, doro wat (chicken stew), yebeg wot is a popular <a href="https://www.healthline.com/health/food-nutrition/lamb-and-cholesterol" target="_blank">lamb</a> stew served during the holiday season.</p><p>Weeks prior to the holidays, farmers feed lambs a high calorie diet. This leads to fatty, tender meat, which is added to a stew made of onions, tomatoes, <a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic" target="_blank">garlic</a>, kibbeh (Ethiopian butter), berbere spice mix, and various spices.</p><p>Many serve yebeg wot with injera, a popular flatbread.</p><p>This dish is a rich source of protein, carbs, and antioxidants.</p>4. Spiced Hot Chocolate (Peru)
<p>If you think you know how to make the best hot chocolate, you may want to give Peru's spiced hot chocolate a try.</p><p>This creamy hot chocolate with a kick is made with chocolate, condensed or evaporated milk, and a combination of spices, such as <a href="https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon" target="_blank">cinnamon</a>, chili powder, cloves, and nutmeg.</p><p>In fact, this beverage is so popular that it has its own event known as la Chocolatadas, during which people gather and serve spiced hot chocolate with a popular cake known as panetón.</p>5. Mince Pie (England)
<p>Also known as mincemeat or Christmas pie, mince pie is a widely popular and historical holiday dessert.</p><p>Despite its name, most modern mincemeat pies are meatless. Traditionally, mince pies were made of shredded beef or mutton, suet, <a href="https://www.healthline.com/nutrition/dried-fruit-good-or-bad" target="_blank">dried fruit</a>, and spices.</p><p>However, most varieties today simply consist of pastry dough, dried apples and raisins, distilled spirits, vegetable shortening, and a spice mixture containing <a href="https://www.healthline.com/nutrition/nutmeg-benefits" target="_blank">nutmeg</a>, cloves, and cinnamon.</p><p>Interestingly, the pies used to be oblongly shaped to represent a manger, although most mince pies served today are circular.</p>6. Bibingka (Philippines)
<p>During the holiday season, bibingka is a common breakfast item in the Philippines.</p><p>Bibingka consists of rice flour or sticky rice, <a href="https://www.healthline.com/nutrition/coconut-milk" target="_blank">coconut milk</a>, sugar, and water wrapped and cooked in banana leaves. Eggs, cheese, and coconut flakes are sometimes added as a garnish.</p><p>This dish is usually served for breakfast or after Simbáng Gabi — a nine-day series of Filipino Catholic masses leading up to Christmas.</p><p>In fact, it's common to have food stations set up outside of church for churchgoers to buy bibingka and other popular sweets, such as steamed rice cakes known as puto bumbong. Many enjoy these treats with a hot cup of tea or <a href="https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee" target="_blank">coffee</a>.</p>7. Butter Tarts (Canada)
<p>While a typical Canadian diet is similar to that of a typical U.S. diet, it has a few classic treats of its own.</p><p>Butter tarts are a Canadian dessert that's served during many holidays, but mostly during Thanksgiving and Christmas.</p><p>They're small pastries with a sweet filling made of <a href="https://www.healthline.com/nutrition/is-butter-bad-for-you" target="_blank">butter</a>, sugar, maple or corn syrup, eggs, and sometimes walnuts and raisins. Enjoy these tarts with a cup of coffee for the ultimate treat.</p>8. Latkes (Israel)
<p>During <a href="https://www.healthline.com/nutrition/what-is-kosher" target="_blank">Hanukkah</a>, latkes are a delicious staple on most dinner plates. In Hebrew, the dish is known as levivot.</p><p>Fried in hot oil, latkes are symbolic of the oil that, according to a text that serves as the central source of Jewish religious law, lit the menorah for 8 days despite only having enough oil for 1 day.</p><p>Made of the simplest of ingredients, you can make latkes with shredded potato and <a href="https://www.healthline.com/nutrition/onion-benefits" target="_blank">onion</a>, eggs, and breadcrumbs or matzo. Deep fry it in hot oil, and you have yourself some delicious latkes.</p><p>Other popular Hanukkah treats include sufganiyot (jelly donuts), challah (braided bread), and beef brisket.</p>9. Hangikjöt (Iceland)
<p>Served during Christmas, hangikjöt is one of the most popular Icelandic holiday foods.</p><p>It translates to "hung meat" and involves smoked lamb or mutton. Its name originates from the traditional practice of hanging smoked meats in a smoking shed for weeks to develop a smoky, salty flavor.</p><p>Hangikjöt is commonly served with green beans, potatoes that are coated in a white béchamel sauce, and side of pickled <a href="https://www.healthline.com/nutrition/purple-cabbage" target="_blank">red cabbage</a>.</p>10. Bahn Chung (Vietnam)
<p>Bahn chung is a beloved rice cake enjoyed during Tết (Vietnamese New Year).</p><p>This dish is made using sticky <a href="https://www.healthline.com/nutrition/is-white-rice-bad-for-you" target="_blank">rice</a>, pork, mung beans, green onions, fish sauce, and spices like salt and pepper.</p><p>In addition to its great flavor, it's placed in front of family altars to pay tribute to ancestors and prayers for the upcoming year.</p>11. Pasteles (Puerto Rico)
<p>Pasteles are a classic Christmas dish in Puerto Rico.</p><p>Making pasteles requires time and patience. The inner portion of the pasteles consists of a mixture of ground pork and an adobo blended spice sauce. The outer portion is made using a special masa dough made of grated <a href="https://www.healthline.com/nutrition/green-bananas-good-or-bad" target="_blank">green bananas</a>, yautía, and spices.</p><p>After allowing the dough to sit for a few hours, the masa is placed on banana leaves, the pork filling is added, and it's wrapped.</p><p>Traditional Puertorican pasteles are boiled in hot water and served with rice, meat, <a href="https://www.healthline.com/nutrition/11-health-benefits-of-fish" target="_blank">fish</a>, pigeon peas, and hot sauce for a delicious holiday feast.</p>12. Eggnog (United States)
<p><a href="https://www.healthline.com/nutrition/is-eggnog-bad-for-you" target="_blank">Eggnog</a> isn't a holiday treat around the world. In fact, it's mostly enjoyed in the United States and Canada.</p><p>This drink is made from milk, cream, whipped egg whites, egg yolks, and sugar, resulting in a creamy, smooth texture.</p><p>Most people enjoy eggnog as an alcoholic beverage by adding rum, <a href="https://www.healthline.com/nutrition/bourbon-vs-whiskey-vs-scotch" target="_blank">bourbon</a>, or brandy.</p>13. Kutia (Ukraine)
<p>Kutia is a traditional Christmas Eve dish that is popular among members of the Ukranian Orthodox Church. As part of the Julian calendar, Christmas Eve falls on January 6th.</p><p>It's usually the first dish served as part of Sviata Vecheria — a 12-dish <a href="https://www.healthline.com/nutrition/vegetarian-diet-plan" target="_blank">vegetarian</a> feast to commemorate the 12 apostles.<br><br>Made from cooked wheat berries, poppy seeds, dried fruit, and <a href="https://www.healthline.com/nutrition/10-benefits-of-honey" target="_blank">honey</a>, this dish is packed with nutrition, which is an important focus of this Ukranian feast. In fact, this dish is so important to the meal that all guests are expected to have at least one spoonful.</p><p>However, it's customary to wait until the first star in the sky appears before digging in.</p>14. Janssons Frestelse (Sweden)
<p>Also known as Jansson's Temptation, this casserole dish is made from <a href="https://www.healthline.com/nutrition/benefits-of-potatoes" target="_blank">potatoes</a>, onions, heavy cream, breadcrumbs, and sprats — a small, oily fish similar to sardines.</p><p>It's usually accompanied by a smorgasbord of food known as the "julbord," which translates to "Yule table" or "Christmas table." It's enjoyed with foods like baked ham, meatballs, fish, boiled potatoes, <a href="https://www.healthline.com/nutrition/healthiest-cheese" target="_blank">cheeses</a>, and various cooked vegetables.</p><p>The origin of its name is controversial, though many believe it originated from a popular opera singer known as Pelle Janzon.</p>15. Christmas Cake (Global)
<p>Christmas cake is a popular dessert around the world.</p><p>It's a type of fruit cake made of flour, eggs, <a href="https://www.healthline.com/nutrition/too-much-sugar" target="_blank">sugar</a>, spices, candied cherries, dried fruit, and brandy. Traditional Christmas cake is made at least 2 months ahead to allow adequate time to slowly "feed" the cake with brandy every 2 weeks. Finally, it's topped with a marzipan icing.</p><p>While it's mostly known as a British dessert, many countries serve Christmas cake during the holiday season. In fact, South Koreans are well-known for their beautiful, artistic Christmas cake decorations.</p>The Bottom Line
<p>Many cultures celebrate the <a href="https://www.healthline.com/nutrition/tips-to-avoid-holiday-weight-gain" target="_blank">holiday season</a> for different reasons. Whether it's Christmas, Hanukkah, or New Year, food plays a central role in celebrations around the world.</p><p>From savory main dishes to sweet desserts, each culture brings a unique twist to this jolly season.</p><p>With the holidays just around the corner, remember to enjoy all the delicious food and memories they will bring.</p>
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Jennifer A Smith / Moment / Getty Images
By Anne Danahy, MS, RDN
Purple potatoes are the eye-catching gems of the potato aisle.
Like other members of the potato family (Solanum tuberosum), they come from a tuber plant native to the Andes mountain region in South America.
<p>They have a blue-purple to almost black outer skin and an inner flesh that's brilliant purple, even after cooking.</p><p>Some common varieties include Purple Peruvian, Purple Majesty, All Blue, Congo, Adirondack Blue, Purple Fiesta, and Vitelotte.</p><p>They have a denser texture and slightly nuttier, earthier flavor than white potatoes.</p><p>Purple potatoes are a tasty way to add a pop of color to your plate while enjoying a serving of health benefits.</p><p>Here are 7 surprising benefits of purple potatoes.</p>
<p> <em>Reposted with permission from <a href="https://www.healthline.com/nutrition/purple-potatoes" target="_blank">Healthline</a>.</em><em></em></p>
1. Highly Nutritious
<p>Potatoes often get a bad rap because of their high starch content, but they contain many other important nutrients and can be a very healthy addition to your diet.<span></span></p><p>Purple potatoes have a nutrient content similar to that of other varieties of potatoes in the <em>Solanum tuberosum</em> family, though their mineral content can vary depending on the soil in which they were grown.</p><p>There is a misconception that all of the nutrients in potatoes are found in their skin. In fact, more than half of their nutrients are found in their flesh.<a href="https://link.springer.com/article/10.1007/s12230-018-09705-4" target="_blank"></a></p><p>A 3.5-ounce (100-gram) serving of cooked potato with the skin provides:<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170439/nutrients" target="_blank"></a></p><ul><li><strong>Calories:</strong> 87</li><li><strong>Protein:</strong> 2 grams</li><li><strong>Carbs:</strong> 20 grams</li><li><strong>Fiber: </strong>3.3 grams</li><li><strong>Fat:</strong> less than 1 gram</li><li><strong>Manganese:</strong> 6% of the Daily Value (DV)</li><li><strong>Copper:</strong> 21% of the DV</li><li><strong>Iron:</strong> 2% of the DV</li><li><strong>Potassium:</strong> 8% of the DV</li><li><strong>Vitamin B6:</strong> 18% of the DV</li><li><strong>Vitamin C:</strong>14% of the DV</li></ul><p>Interestingly, potatoes have <a href="https://www.healthline.com/nutrition/foods-loaded-with-potassium" target="_blank">more potassium than bananas</a>. In addition, a serving of potatoes provides 3 grams of fiber, from both the flesh and skin, and they're naturally low in sodium.<br></p><p><strong>Summary</strong></p><p><strong></strong>All potatoes, including purple potatoes, are quite nutritious and provide a range of nutrients in both their skin and flesh. They're especially rich in minerals and boast more potassium than a banana.</p>2. Better for Blood Sugar
<p>The glycemic index (GI) is a measure of the extent to which a food raises your blood sugar. It ranges from 0 to 100, and a GI greater than 70 is considered high.</p><p>A comparison study in humans found that purple potatoes have a GI of 77, yellow potatoes have a GI of 81, and white potatoes have a GI of 93.</p><p>While all potato varieties impact blood sugar levels because of their carbohydrate content, purple potatoes may exert less of an effect than other types due to their high concentration of <a href="https://www.healthline.com/nutrition/polyphenols" target="_blank">polyphenol</a> plant compounds.</p><p>These compounds may decrease the absorption of starches in the intestines, therefore minimizing purple potato's impact on blood sugar levels.</p><p>An animal study observed similar results, finding that feeding purple potato extract to rats resulted in better glucose tolerance and improved short and long-term <a href="https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar" target="_blank">blood sugar levels</a>.</p><p><strong>Summary</strong></p><p><strong></strong>Eating purple potatoes instead of white potatoes is a good move when watching your blood sugar. While the starch in purple potatoes increases blood sugar, it does so to less of an extent than the starch in yellow or white varieties.</p>3. Packed With Antioxidants
<p>Like other colorful fruits and vegetables, purple potatoes' bright color is a telltale sign that they're <a href="https://www.healthline.com/nutrition/foods-high-in-antioxidants" target="_blank">high in antioxidants</a>. In fact, they have two to three times more antioxidant activity than white or yellow potatoes.<span></span></p><p>Antioxidants are plant compounds that can protect your cells from the damaging effects of <a href="https://www.healthline.com/health/oxidative-stress" target="_blank">oxidative stress</a>.</p><p>Purple potatoes are especially rich in polyphenol antioxidants called anthocyanins. They're the same type of antioxidant found in blueberries and blackberries.</p><p>A higher anthocyanin intake is linked to several benefits, including healthier cholesterol levels, improved vision and eye health, and a reduced risk of heart disease, certain cancers, and diabetes.</p><p>In addition to their high anthocyanin content, <a href="https://www.healthline.com/nutrition/purple-foods" target="_blank">purple</a> potatoes pack other antioxidants common to all types of potatoes, including.</p><ul><li>vitamin C</li><li>carotenoid compounds</li><li>selenium</li><li>tyrosine</li><li>polyphenolic compounds like caffeic acid, scopolin, chlorogenic acid, and ferulic acid</li></ul><p>A small study in eight people found that loading up on one meal of whole purple potatoes increased their blood and urine antioxidant levels. In contrast, eating a similar amount of refined potato starch in the form of biscuits caused a decrease.</p><p>Another study in men who ate 5.3 ounces (150 grams) of different colored potatoes each day for 6 weeks observed that the purple potato group had lower levels of inflammatory markers and markers of DNA damage, compared with the white potato group.</p><p><strong>Summary</strong></p><p><strong></strong>Eating purple potatoes can boost your antioxidant intake and reduce inflammation. They're especially rich in anthocyanins, which are antioxidant compounds linked to improved eye and heart health, as well as a lower risk of chronic disease.</p>4. May Improve Your Blood Pressure
<p>Eating purple potatoes may promote <a href="https://www.healthline.com/nutrition/foods-that-increase-blood-flow" target="_blank">blood vessel</a> and blood pressure health. This may partly be due to their higher potassium content, as this nutrient helps reduce blood pressure, but their antioxidant content likely plays a role, too.</p><p>A small 4-week study in people with high blood pressure found that eating six to eight purple potatoes twice daily reduced systolic and diastolic blood pressure (the top and bottom numbers of a reading) by 3.5% and 4.3%, respectively.</p><p>In addition, some studies suggest that compared with eating white potatoes, eating purple potatoes may reduce arterial stiffness. Having stiff arteries increases your risk of <a href="https://www.healthline.com/health/stroke-vs-heart-attack" target="_blank">heart attack or stroke</a>, as your vessels can't dilate as easily in response to changes in blood pressure.<span></span></p><p>In general, eating more <a href="https://www.healthline.com/health/polyphenols-foods" target="_blank">polyphenol-rich foods</a>, including those that contain anthocyanins like purple potatoes, may help relax and strengthen your blood vessels.</p><p>In fact, the polyphenol compounds in purple potatoes and many other foods work to reduce blood pressure in a way similar to that of some types of blood-pressure-lowering medications known as angiotensin-converting-enzyme (ACE) inhibitors.</p><p><strong>Summary</strong></p><p><strong></strong>Purple potatoes have been found to improve blood pressure. This effect might be related to their polyphenolic antioxidant compounds, which work in a way similar to that of some blood-pressure-lowering medications.</p>5. May Reduce Your Risk of Cancer
<p>A few lab studies have indicated that some of the compounds in purple potatoes, including their antioxidants, may help <a href="https://www.healthline.com/nutrition/cancer-fighting-foods" target="_blank">prevent or fight cancer</a>, including colon and breast cancer.</p><p>In one study, cancer cells that were treated with purple potato extract grew more slowly. In some cases, the extract even caused cancer cell death.</p><p>It's important to note that the research thus far has been limited to cancer cells treated in a lab and cancers in lab rats. Therefore, it's unknown whether eating purple potatoes would have similar effects in humans.</p><p><strong>Summary</strong></p><p><strong></strong>Some of the compounds in purple potatoes may slow the growth of — or even kill <em>—</em> certain cancer cells. The current research is limited to lab studies, so it's unknown whether adding purple potatoes to your diet affects cancer risk.</p>6. Can Help Fill Your Fiber Gap
<p>Most people don't meet the Dietary Guidelines for Americans' <a href="https://www.healthline.com/health/food-nutrition/how-much-fiber-per-day" target="_blank">recommendation</a> to consume 14 grams of fiber per 1,000 calories, but adding a few servings of purple potatoes to your diet each week can help fill the gap.<span></span></p><p>Dietary fiber helps keep you feeling full, prevents constipation, stabilizes blood sugar, and helps maintain healthy cholesterol levels.</p><p>The fiber content of potatoes varies slightly depending on the cooking method, but mostly depending on whether you eat the skin.</p><p>For example, a 3.5-ounce (100-gram) potato with the skin cooked in the microwave contains 3.3 grams of fiber, while a potato of the same size boiled without the skin has 1.8 grams.</p><p>Part of the starch in purple (and all) potatoes is a type of fiber called <a href="https://www.healthline.com/nutrition/resistant-starch-101" target="_blank">resistant starch</a>. Resistant starch resists digestion in your gastrointestinal tract, but the bacteria in your large intestine ferment it.<a href="https://link.springer.com/article/10.1007/s12230-018-09705-4" target="_blank"></a></p><p>During this fermentation process, compounds known as short-chain fatty acids are produced. These compounds contribute to improved gut health.</p><p>The resistant starch content of potatoes also varies depending on the cooking method, though it doesn't seem to vary much between the color of potatoes. Resistant starch is highest when potatoes are cooked and then chilled, but not reheated.<a href="https://link.springer.com/article/10.1007/s12230-018-09705-4" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Adding purple potatoes to your diet can help increase your fiber intake and add some gut-healthy resistant starch to your diet. To reap the greatest fiber benefits, eat them with the skin on and cook them ahead of time, eating them chilled, such as in a salad.</p>7. Brighten Up Your Plate
<p>You can use purple potatoes similarly to how you'd use white, yellow, or red varieties.</p><p>Substituting them for a <a href="https://www.healthline.com/nutrition/benefits-of-potatoes" target="_blank">lighter flesh potato</a> is a great way to add more color and interest to your meals — after all, you really do eat with your eyes.</p><p>Use them to make mashed or baked potatoes and add your favorite toppings for a side dish that everyone will want to try.</p><p>If you like them crispy like fries, slice them into wedges, toss them with olive oil, minced <a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic" target="_blank">garlic</a>, and rosemary, and roast them at 400°F (204°C) for about 20 minutes or until they're tender.</p><p>To reap the benefit of their resistant starch, use purple potatoes to make potato salad.</p><p>Leave the skins on, cut them into chunks, and boil them until they're tender. Then drain and toss them with thinly sliced onions, a handful of fresh minced herbs, and some Dijon-vinaigrette dressing. Chill them in the refrigerator and serve them cold.</p><p><strong>Summary</strong></p><p><strong></strong>Boil, mash, or roast purple potatoes just like you would any other light-fleshed variety. They don't take any additional time to cook and add interest and a bright pop of color to your meals.</p>The Bottom Line
<p>Purple potatoes are a healthy and colorful member of the potato family that's worth getting to know.</p><p>You can prepare them similarly to how you would prepare white or yellow flesh potatoes, but if you swap them in, you'll enjoy quite a few health benefits.</p><p>Compared with regular potatoes, they have a lower <a href="https://www.healthline.com/health/understanding-glycemic-index" target="_blank">glycemic index</a> and may be better for your blood sugar.</p><p>Many of their health benefits, including those related to blood pressure and cancer protection, stem from their content of anthocyanins — important antioxidants that are abundant in these colorful potatoes.</p><p>Next time you head to the supermarket, see if you can find this unique potato variety and give it a go.</p>
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Commonly consumed vegetables, such as spinach, lettuce, peppers, carrots, and cabbage, provide abundant nutrients and flavors. It's no wonder that they're among the most popular varieties worldwide.
<p>While these veggies are very healthy, relying on them heavily may prevent you from trying less familiar choices.</p><p>In fact, research shows that increasing the variety of vegetables in your diet may help reduce your risk of heart disease — and even improve your overall quality of life (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6040059/" target="_blank">1Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6062975/" target="_blank">2Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/25639944" target="_blank">3Trusted Source</a>).</p><p>Incredibly, thousands of different vegetables grow all over the world, some of which may be available where you live.</p><p>Here are 18 unique vegetables that can make a healthy and exciting addition to your diet.</p>
<p> <em>Reposted with permission from our media associate <a href="https://www.healthline.com/nutrition/list-of-vegetables" target="_blank">Healthline</a>.</em><em></em></p>
1. Daikon
<p>Daikon is a winter radish often used in Asian dishes. With a crunchy texture and mild, peppery flavor, it resembles a large, white <a href="https://www.healthline.com/nutrition/are-carrots-good-for-your-eyes" target="_blank">carrot</a> with a leafy top.</p><p>It's very low in calories, offering just 25 per cooked cup (147 grams). It's also packed with many nutrients, including vitamin C, <a href="https://www.healthline.com/nutrition/foods-high-in-copper" target="_blank">copper</a>, potassium, and folate (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/343292/nutrients" target="_blank">4</a>).</p><p>What's more, daikon contains high amounts of powerful plant compounds, such as glucosinolates, which act as antioxidants and may have anticancer properties (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6412475/" target="_blank">5Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4122603/" target="_blank">6Trusted Source</a>).</p>2. Taro Root
<p>Taro is a root vegetable that's a popular carb source in Africa and Asia. When cooked, it has a subtly sweet taste and soft texture, making it an excellent stand-in for potatoes, sweet potatoes, and <a href="https://www.healthline.com/nutrition/starchy-vs-non-starchy-vegetables" target="_blank">starchy vegetables</a>.</p><p>It's also an excellent source of fiber, vitamin E, B vitamins, potassium, phosphorus, magnesium, and manganese (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/342025/nutrients" target="_blank">7</a>).</p><p><a href="https://www.healthline.com/nutrition/taro-root-benefits" target="_blank">Taro</a> is especially beneficial for digestive health due to its impressive fiber content.</p><p>Studies show that its fiber acts as a prebiotic, stimulating the growth of friendly gut bacteria that boost immune health and protect against bowel diseases, among other benefits (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6574052/" target="_blank">8Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5031164/" target="_blank">9Trusted Source</a>).</p>3. Delicata Squash
<p>Delicata squash is a type of summer squash — though harvested during winter — with an oblong shape and creamy color marked by vertical stripes.</p><p>Unlike <a href="https://www.healthline.com/nutrition/types-of-squash" target="_blank">other squashes</a>, such as butternut or pumpkin, delicatas have thin, tender skin and can be eaten without peeling the outer rind. Delicata has a sweet, pumpkin-like flavor that pairs well with many foods.</p><p>It's also low in calories and carbs, making it an excellent lower-carb alternative to starchy vegetables like potatoes and <a href="https://www.healthline.com/nutrition/sweet-potato-benefits" target="_blank">sweet potatoes</a> (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/602407/nutrients" target="_blank">10</a>).</p>4. Sunchokes
<p>The Jerusalem artichoke (<em>Helianthus tuberosus</em>)<em></em>is a type of sunflower grown for its edible tubers, which are commonly known as sunchokes.</p><p>This starchy vegetable looks like <a href="https://www.healthline.com/nutrition/11-proven-benefits-of-ginger" target="_blank">ginger root</a>. When cooked, it's tender and tastes slightly nutty.</p><p>A good source of many nutrients, Jerusalem artichokes are especially <a href="https://www.healthline.com/nutrition/11-healthy-iron-rich-foods" target="_blank">high in iron</a>, which is essential for red blood cell production, and inulin, a type of fiber that may promote digestive health and blood sugar control (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/579598/nutrients" target="_blank">11</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/27178951" target="_blank">12Trusted Source</a>).</p>5. Chayote Squash
<p><a href="https://www.healthline.com/nutrition/chayote-squash" target="_blank">Chayote</a> belongs to the same family as pumpkins and zucchini.</p><p>This bright green, wrinkled squash has tender, edible skin and white, mild flesh that's typically cooked but can also be eaten raw.</p><p>Although low in calories, it's packed with vitamins and minerals. One cup (132 grams) of raw chayote contains just 25 calories, yet delivers over 30% of the daily value (DV) for <a href="https://www.healthline.com/nutrition/foods-high-in-folate-folic-acid" target="_blank">folate</a>, a B vitamin involved in DNA synthesis and cellular function (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/nutrients" target="_blank">13</a>).</p>6. Dandelion Greens
<p>All parts of the <a href="https://www.healthline.com/nutrition/dandelion-benefits" target="_blank">dandelion plant</a> (<em>Taraxacum officinale</em>)<em></em>are edible, including the leaves, which are known as dandelion greens.</p><p>Though not as popular as other leafy greens, they're loaded with an array of vitamins, minerals, and potent plant compounds, including <a href="https://www.healthline.com/nutrition/foods-high-in-vitamin-k" target="_blank">vitamin K</a>, iron, and polyphenol antioxidants (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/342097/nutrients" target="_blank">14</a>).</p><p>Many test-tube and animal studies suggest that dandelion greens may lower blood sugar and cholesterol and help prevent cellular damage (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5553762/" target="_blank">15Trusted Source</a>).</p><p>What's more, they can be enjoyed raw or cooked and make a great substitute for other greens like spinach or lettuce.</p>7. Fiddleheads
<p>Fiddleheads are the flavorful leaves of young ferns that have not yet unfolded. Popular among foragers, they're harvested from immature ferns and have a tightly wound, curled shape.</p><p>Fiddleheads are rich in nutrients and plant compounds, such as provitamin A, vitamin C, and <a href="https://www.healthline.com/nutrition/manganese-benefits" target="_blank">manganese</a> (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169405/nutrients" target="_blank">16</a>).</p><p>Their carotenoid plant pigments include lutein and beta carotene, which have antioxidant and anti-inflammatory effects and may protect against various conditions like certain cancers and <a href="https://www.healthline.com/nutrition/8-nutrients-for-eyes" target="_blank">eye diseases</a> (<a href="http://agris.fao.org/agris-search/search.do?recordID=US201500053007" target="_blank">17</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/12134711" target="_blank">18Trusted Source</a>).</p><p>Fiddleheads are easily incorporated into stir-fries, soups, and pastas.</p>8. Jicama
<p><a href="https://www.healthline.com/nutrition/jicama-nutrition-benefits" target="_blank">Jicama</a> is the edible root of the <em>Pachyrhizus erosus </em>vine. Turnip-like in shape, it has white, mildly sweet flesh.</p><p>This tuberous vegetable is loaded with vitamin C, a water-soluble vitamin that's important for immune health and acts as an antioxidant (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/342615/nutrients" target="_blank">19</a>).</p><p>Jicama is also packed with fiber, including inulin, a <a href="https://www.healthline.com/nutrition/19-best-prebiotic-foods" target="_blank">prebiotic</a> that's good for your gut health (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390821/" target="_blank">20Trusted Source</a>).</p>9. Cassava
<p>Cassava, also known as yuca, is a <a href="https://www.healthline.com/nutrition/root-vegetables" target="_blank">root vegetable</a> that looks like a sweet potato but has a milder, nuttier taste.</p><p>Often mashed, fried, or roasted, it must be cooked to reduce its levels of cyanogenic glycosides, which may impair thyroid function (<a href="http://www.foodstandards.gov.au/consumer/chemicals/cassava/Pages/default.aspx" target="_blank">21</a>).</p><p><a href="https://www.healthline.com/nutrition/cassava" target="_blank">Cassava</a> is a good source of vitamin C, several B vitamins, magnesium, potassium, manganese, and copper. It's also drought-resistant, making it a staple food for people in developing countries (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/342012/nutrients" target="_blank">22</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/28233322" target="_blank">23Trusted Source</a>).</p>10. Celeriac
<p>Celeriac is a peculiar root vegetable that's closely related to celery and parsley.</p><p>It has a celery-like taste that makes an excellent low-carb substitute for <a href="https://www.healthline.com/nutrition/benefits-of-potatoes" target="_blank">potatoes</a> in soups and stews, though it can also be enjoyed raw.</p><p><a href="https://www.healthline.com/nutrition/celeriac" target="_blank">Celeriac</a> is likewise a great source of phosphorus, potassium, and vitamins C and K (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/nutrients" target="_blank">24</a>).</p>11. Rutabaga
<p>Rutabagas, also called swedes, snaggers, or neeps, are a cruciferous vegetable in the same family as kale, cauliflower, and cabbage.</p><p>They're believed to be a cross between a turnip and a <a href="https://www.healthline.com/nutrition/benefits-of-cabbage" target="_blank">cabbage</a> and closely resemble turnips in appearance. However, they have rougher skin and a milder flavor.</p><p><a href="https://www.healthline.com/nutrition/rutabagas" target="_blank">Rutabagas</a> are low in calories but rich in nutrients like fiber, vitamin C, phosphorus, potassium, manganese, and magnesium, making them a nutrient-dense veggie that can be enjoyed raw or cooked (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/342636/nutrients" target="_blank">25</a>).</p>12. Romanesco
<p>Romanesco is an eye-catching vegetable with an intricate, spiral-like shape and bright green color. What's more, it offers several powerful plant compounds.</p><p>Research shows that brassica vegetables — which include romanesco, <a href="https://www.healthline.com/nutrition/benefits-of-broccoli" target="_blank">broccoli</a>, and cabbage — are rich in polyphenol antioxidants and other plant compounds that have potential anticancer and immune-boosting effects (<a href="https://www.ncbi.nlm.nih.gov/pubmed/23631258" target="_blank">26Trusted Source</a>).</p><p>For example, a diet rich in brassicas may safeguard against colon, lung, and breast <a href="https://www.healthline.com/nutrition/cancer-and-diet" target="_blank">cancer</a>. However, food should never be considered a treatment for this disease (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3603442/" target="_blank">27Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2735794/" target="_blank">28Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/22877795" target="_blank">29Trusted Source</a>).</p>13. Bitter Melon
<p>Bitter melon (<em>Momordica charantia</em>) is a gourd grown worldwide and prized for its powerful medicinal properties.</p><p>Many varieties exist, though all have a <a href="https://www.healthline.com/nutrition/bitter-foods" target="_blank">bitter taste</a>. They're often used in dishes like soups, curries, and stir-fries.</p><p>The vegetable has long been used in traditional medicine to treat a variety of conditions, such as diabetes, pneumonia, kidney disease, and psoriasis (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5276711/" target="_blank">30Trusted Source</a>).</p><p>Test-tube and animal research demonstrates that <a href="https://www.healthline.com/nutrition/bitter-melon" target="_blank">bitter melon</a> has anti-inflammatory, anticancer, and anti-diabetes effects due to its abundance of plant compounds (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5276711/" target="_blank">30Trusted Source</a>).</p>14. Purslane
<p><a href="https://www.healthline.com/nutrition/purslane" target="_blank">Purslane</a> is an edible weed that grows naturally in fields and lawns. Technically a succulent, it has glossy leaves and a lemony flavor.</p><p>Purslane is very low in calories, delivering just 9 per 1-cup (43-gram) serving. At the same time, it boasts an impressive amount of potassium, magnesium, and alpha-linolenic acid (ALA), a <a href="https://www.healthline.com/nutrition/7-plant-sources-of-omega-3s" target="_blank">plant-based omega-3 fat</a> (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3934766/" target="_blank">31Trusted Source</a>).</p><p>It's also rich in potent antioxidants, including vitamin C, beta carotene, glutathione, and alpha tocopherol, which help prevent cellular damage and protect against chronic diseases (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3934766/" target="_blank">31Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6331972/" target="_blank">32Trusted Source</a>).</p>15. Mashua
<p>Mashua is a <a href="https://www.healthline.com/nutrition/edible-flowers" target="_blank">flowering plant</a> native to South America that produces an edible tuber with a pungent, peppery flavor.</p><p>The tubers come in various colors — including yellow, red, and purple — and have been shown to provide antibacterial, anti-inflammatory, and <a href="https://www.healthline.com/nutrition/antioxidants-explained" target="_blank">antioxidant</a> effects in animal and test-tube studies (<a href="https://www.ncbi.nlm.nih.gov/m/pubmed/31421183/" target="_blank">33Trusted Source</a>).</p><p>However, according to research in rodents, mashua may harm testicular function. As such, it should be eaten in moderation (<a href="https://www.ncbi.nlm.nih.gov/pubmed/21651603" target="_blank">34Trusted Source</a>).</p><p>Mashua is often cooked but can also be served raw.</p>16. Tomatillos
<p>Popular in Mexican cuisine, tomatillos are members of the <a href="https://www.healthline.com/nutrition/nightshade-vegetables" target="_blank">nightshade family</a>, which includes tomatoes and eggplants.</p><p>Tomatillos resemble tomatoes and are covered in a papery husk that's removed before eating.</p><p>When ripe, they take on a green, purple, or red hue, depending on the variety. Tomatillos can be picked at different points of ripening, offering a tart taste when young and sweeter flavor when mature.</p><p>Plus, they're nutrient-dense and low in calories, with a 1-cup (132-gram) serving providing only 42 calories, yet over 17% of your daily <a href="https://www.healthline.com/nutrition/vitamin-c-foods" target="_blank">vitamin C</a> needs (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients" target="_blank">35</a>).</p>17. Ramps
<p>Ramps are a type of wild onion that's native to North America and closely related to <a href="https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic" target="_blank">garlic</a> and shallots. Their strong, garlicky aroma and rich flavor make them popular among chefs and foragers alike (<a href="https://www.ncbi.nlm.nih.gov/pubmed/18226928" target="_blank">36Trusted Source</a>).</p><p><a href="https://www.healthline.com/nutrition/leek-benefits" target="_blank">Ramps</a> are a concentrated source of vitamin C, which enhances iron absorption and safeguards against cellular damage and infections (<a href="https://www.researchgate.net/publication/225190265_Ascorbic_acid_and_Vitamin_A_content_of_edible_wild_plants_of_Ohio_and_Kentucky" target="_blank">37</a>, <a href="https://www.ncbi.nlm.nih.gov/books/NBK499877/" target="_blank">38Trusted Source</a>).</p><p>What's more, research suggests that allium vegetables like ramps may help reduce your risk of chronic conditions like cancer and heart disease (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5721860/" target="_blank">39Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5053314/" target="_blank">40Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/30790463" target="_blank">41Trusted Source</a>).</p>18. Salsify
<p>Salsify is a root vegetable that resembles a long carrot. It comes in white and black varieties, each with a distinct flavor and appearance.</p><p>Black salsify has dark skin and is often called "vegetable oyster" due to its mild oyster-like flavor. On the other hand, the white variety has tan skin and is said to taste like <a href="https://www.healthline.com/nutrition/artichoke-benefits" target="_blank">artichoke hearts</a>.</p><p>Both types make excellent substitutes for other root vegetables like potatoes and carrots and are high in many nutrients, including vitamin C, several B vitamins, and potassium (<a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/nutrients" target="_blank">42</a>).</p><p>Plus, salsify may promote feelings of fullness and reduce cholesterol levels due to its <a href="https://www.healthline.com/nutrition/22-high-fiber-foods" target="_blank">high fiber content</a> (<a href="https://www.ncbi.nlm.nih.gov/pubmed/24099703" target="_blank">43Trusted Source</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6360548/" target="_blank">44Trusted Source</a>).</p>The Bottom Line
<p>Daikon, bitter melon, romanesco, and purslane are just a few of the thousands of uncommon but highly nutritious <a href="https://www.healthline.com/nutrition/14-healthiest-vegetables-on-earth" target="_blank">vegetables</a> grown around the world.</p><p>Adding some of these veggies to your diet will not only expand your palate and add flavor to your dishes but also potentially boost your <a href="https://www.healthline.com/nutrition/27-health-and-nutrition-tips" target="_blank">overall health</a>.</p><p>Don't be afraid to try these unique vegetables if you spot them at farmers markets or your local grocery store.</p>
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A vegan diet can improve your health, but experts say it's important to keep track of nutrients and protein. Getty Images
By Dan Gray
- Research shows that 16 weeks of a vegan diet can boost the gut microbiome, helping with weight loss and overall health.
- A healthy microbiome is a diverse microbiome. A plant-based diet is the best way to achieve this.
- It isn't necessary to opt for a strictly vegan diet, but it's beneficial to limit meat intake.
New research shows that following a vegan diet for about 4 months can boost your gut microbiome. In turn, that can lead to improvements in body weight and blood sugar management.
<p>But it doesn't mean you need to swear off the meat and dairy entirely.</p><p>It's significant, however, that moving toward a more plant-based diet is probably the healthiest choice.</p><p>The research, led by <a href="https://www.pcrm.org/about-us/staff/hana-kahleova" target="_blank">Dr. Hana Kahleova</a>, MD, PhD, of the Physicians Committee for Responsible Medicine, was <a href="https://www.easd.org/annual-meeting/easd-2019.html" target="_blank">presented</a> this week at the annual meeting of the European Association for the Study of Diabetes in Barcelona, Spain.</p><p>Researchers studied 147 participants, randomized into two groups. One followed a low-fat vegan diet. The other made no changes to their diet.</p><p>After the 16-week study was completed, researchers reported the vegan group saw their body weight, fat mass, and visceral fat levels go down.</p><p>"We expected to see changes in the gut microbiome on a plant-based diet," Kahleova told Healthline. "However, it was surprising to see how fast the changes occurred and how profound they were."</p><p>When asked what the biggest takeaway of the research is, Kahleova was unequivocal.</p><p>"Eat more plants," she said. "They contain fiber that boosts the gut microbiome and metabolic health."</p>
<p> <em>Reposted with permission from our media associate <a href="https://www.healthline.com/health-news/how-a-16-week-vegan-diet-can-improve-your-gut-microbes" rel="noopener noreferrer" target="_blank">Healthline</a>.</em><em></em></p>
What’s the Gut Microbiome?
<p>Because this research deals with how a vegan diet boosts the gut microbiome, it's worth knowing what the gut microbiome actually is.</p><p>The microorganisms that live in the digestive tract, when properly balanced, promote a healthy digestive tract, along with the immune system, bowel movements, metabolism, and hormones that help with appetite regulation.</p><p>But when the microbiome is unbalanced, things can get out of whack.</p><p>"What's happened is we've moved to a more Western diet that includes such highly processed foods like bread, rice, pasta, and a lot of animal meat," explained <a href="http://www.sharonzarabi.com/" target="_blank">Sharon Zarabi</a>, RD, CDN, CPT, bariatric program director at Lenox Hill Hospital in New York.</p><p>"That has changed the harmony of the microbiome," Zarabi told Healthline. "A lot of the gut bacteria are imbalanced, and that can lead to exacerbated symptoms of irritable bowel syndrome, decreased immune system, and even proliferation of cancer cells."</p><p><a href="https://www.kristinkirkpatrick.com/" target="_blank">Kristin Kirkpatrick</a>, MS, RDN, manages wellness nutrition services at the Cleveland Clinic Wellness Institute in Ohio. She says the researchers' findings aren't surprising.</p><p>"Multiple studies show benefits to a plant-based diet. One of the greatest predictors of good gut health is a variety of antioxidant-, phytonutrient- and fiber-rich foods. Plants provide the bulk of these," Kirkpatrick told Healthline.</p>Plant-Based or Vegan: What’s Best?
<p>While the study specifically looked at people who followed a vegan diet, dietitians say that while a plant-based diet is the healthy way to go, it isn't necessary to follow a strict vegan diet.</p><p>"When we're eating a more diverse plate of food that has different macronutrients, such as protein and fiber and complex carbs and healthy fat, we get to increase the diversity of the microbiome," Zarabi said.</p><p>"A vegan diet that promotes high-fiber foods that come from plants will improve the gut microbiome. But when we start to take out all animal protein, we tend to limit ourselves with where our protein is coming from. If you're [eating] from a vegan diet, it's mostly coming from beans and some vegetables. So it's really important to make sure you don't fall short on any nutrients," Zarabi said.</p><p>While it's hard to argue with some of the ethical reasons for embracing veganism — including animal welfare and reducing one's carbon footprint — it's still crucial to monitor one's nutrition.</p><p>"A vegan diet can be less advantageous if all your foods are frozen dinners and white grains," Kirkpatrick said. "Doing your research and meeting with your doctor or dietitian to help you get started is recommended."</p>You Are What You Eat
<p><br>It might seem daunting to make the pivot from burgers and fries to lean protein and veggies. But it isn't impossible.</p><p>"I think the first step is familiarizing yourself with the different vegetables that are out there, specifically the vegetables that have the prebiotic fibers," Zarabi said. "These are the initial phase of what probiotics feed on: indigestible fibers that help encourage the growth and proliferation of the probiotics."</p><p>High-prebiotic foods include asparagus, onions, Jerusalem artichokes, cabbage, garlic, cashews, lentils, and chickpeas.</p><p>Zarabi cautions that when these foods are unfamiliar to the gut, initial side effects could include bloating and gas as the body learns to adapt.</p><p>"If you have those symptoms in the beginning, don't get turned off just yet," she said. "Give your body some time to adapt to the changes. If you're still feeling a lot of GI distress, you may want to work with a dietitian to figure out which vegetables or prebiotics are better for you."</p><p>When planning a meal, it's helpful to think in terms of thirds.</p><p>A third of the plate should be vegetables, a third should be lean protein sources, and a third should be complex carbs, such as sweet potatoes, beets, quinoa, bran, and oats.</p><p>There's also room for healthy fat, such as olive or avocado oil, because they help improve heart health.</p><p>Kirkpatrick recommends entirely cutting out red and processed meat, or at least limiting these products to twice a month.</p><p>"You are what you eat, so what goes into your body affects your health outcomes," Zarabi said.</p><p>"Eat as close to nature as possible," she said. "Think about what you're putting in your body. How many steps did it have to go through to get to you? Choose foods that are close to nature, the ones that include one ingredient. They're the best for you."</p>
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Ragú Old World Style Traditional is one of three flavors named in a voluntary recall. Mike Mozart / CC BY 2.0
Spaghetti with plastic sauce? That's what you might be eating if you pour one of three flavors of Ragú sauce over your pasta.
Mizkan America, the food company that owns Ragú, announced Saturday that it was voluntarily recalling some Chunky Tomato Garlic & Onion, Old World Style Traditional and Old World Style Meat sauces because they might be contaminated with plastic fragments, The Today Show reported.
<blockquote class="twitter-tweet"><p lang="en" dir="ltr"><a href="https://twitter.com/hashtag/Ragu?src=hash&ref_src=twsrc%5Etfw">#Ragu</a> They call themselves , "America's Favorite Pasta Sauce Brand". Now there's a major <a href="https://twitter.com/ragusauce?ref_src=twsrc%5Etfw">@ragusauce</a> pasta sauces recall over possible plastic contamination. Do you use Ragu? <a href="https://t.co/Ujy3Bd0uwf">https://t.co/Ujy3Bd0uwf</a></p>— Carol Silva (@CarolSilvaNews) <a href="https://twitter.com/CarolSilvaNews/status/1140577703285932034?ref_src=twsrc%5Etfw">June 17, 2019</a></blockquote> <script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>
<p>"Mizkan America is taking this action out of an abundance of caution," the company wrote in a <a href="https://www.prnewswire.com/news-releases/mizkan-america-inc-announces-voluntary-recall-of-select-varietiesproduction-codes-of-ragu-pasta-sauce-300869145.html" target="_blank">press release</a>. "This recall is at the retail level and all impacted retailer customers have been notified of this voluntary recall prior to this press release."</p><p>The company said that no one had complained or reported injuries, and urged customers to check their kitchens for the recalled products.</p><p>"Mizkan America also asks consumers to examine their refrigerator and pantry inventory for the specific jars affected by this recall. Any recalled sauce should be discarded and not consumed," the company advised.</p><p>The affected sauces were produced between June 4 and 8. The details of the products are as follows:</p><blockquote>Ragú® Chunky Tomato Garlic & Onion, 45 oz.<br>Flavor description: Ragú® Chunky Tomato Garlic & Onion<br>Cap code: JUN0620YU2<br>Best Use By Date: JUN0620YU2<br><br>Ragú® Chunky Tomato Garlic & Onion, 66 oz.<br>Flavor Description: Ragú® Chunky Tomato Garlic & Onion<br>Cap code: JUN0520YU2<br>Best Use by Date: JUN0520YU2<br><br>Ragú® Chunky Tomato Garlic & Onion, 66 oz.<br>Flavor Description: Ragú® Chunky Tomato Garlic & Onion<br>Cap code: JUN0620YU2<br>Best Use By Date: JUN0620YU2<br><br>Ragú® Old World Style Traditional, 66 oz.<br>Flavor description: Ragú® Old World Style Traditional<br>Cap code: JUN0420YU2<br>Best Use By Date: JUN0420YU2<br><br>Ragú® Old World Style Meat, 66 oz.<br>Flavor description: Ragú® Old World Style Meat<br>Cap code: JUN0520YU2<br>Best Use By Date: JUN0520YU2</blockquote><p>"Consumers who have purchased the recalled Ragú® sauces with the outlined cap codes should call our Customer-Service Hotline to receive a replacement," Mizkan wrote.</p><p>The hotline number is 800-328-7248.</p><p>The recall comes about a week after Tyson Foods <a href="https://www.ecowatch.com/tyson-foods-chicken-fritters-recall-2638771234.html?rebelltitem=1#rebelltitem1" target="_self">recalled around 190,757 pounds</a> of chicken fritters because of possible plastic contamination.</p><p>Recalls were also issued for Pillsbury and King Arthur flour last week due to an ongoing E. coli outbreak, <a href="https://www.today.com/health/king-arthur-flour-recalls-products-over-potential-e-coli-contamination-t156295" target="_blank">The Today Show further reported</a>.</p><p>More than 14,000 cases of King Arthur Five-Pound Unbleached All-Purpose Flour were recalled June 13, <a href="https://www.fda.gov/safety/recalls-market-withdrawals-safety-alerts/association-adm-milling-co-king-arthur-flour-inc-voluntarily-recalls-limited-quantity-unbleached-all" target="_blank">according to the U.S. Food and Drug Administration (FDA)</a>.</p>
<blockquote class="twitter-tweet"><p lang="en" dir="ltr">In Association with ADM Milling Co, King Arthur Flour, Inc. Voluntarily Recalls Limited Quantity of Unbleached All-Purpose Flour (5 Lb.) Because of Possible Health Risk <a href="https://t.co/MWgGITS8QT">https://t.co/MWgGITS8QT</a> <a href="https://t.co/FHwdF2XheF">pic.twitter.com/FHwdF2XheF</a></p>— U.S. FDA (@FDArecalls) <a href="https://twitter.com/FDArecalls/status/1139198945077420032?ref_src=twsrc%5Etfw">June 13, 2019</a></blockquote> <script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>
<p>The next day, Hometown Food Company recalled two lot codes of its Pillsbury® Best Five-Pound Bread Flour, also due to E. coli risk, <a href="https://www.fda.gov/safety/recalls-market-withdrawals-safety-alerts/cooperation-adm-milling-co-hometown-food-company-issues-voluntary-recall-specific-lot-codes" target="_blank">The FDA announced</a>. The outbreak has sickened 17 people in eight states and sent three to the hospital, the <a href="https://www.cdc.gov/ecoli/2019/flour-05-19/index.html" target="_blank">Centers for Disease Control and Prevention said</a>. ALDI Baker's Corner All Purpose Flour is also implicated; the company issued a recall of five-pound bags in May.</p>
<blockquote class="twitter-tweet"><p lang="en" dir="ltr">‘Soft, Purple <a href="https://twitter.com/hashtag/Plastic?src=hash&ref_src=twsrc%5Etfw">#Plastic</a>’ Found in Beef Patties Leads to Recall of 20,000+ Pounds <a href="https://t.co/BuWOlxXCN0">https://t.co/BuWOlxXCN0</a> <a href="https://twitter.com/EWGFoodNews?ref_src=twsrc%5Etfw">@EWGFoodNews</a> <a href="https://twitter.com/DeSmogBlog?ref_src=twsrc%5Etfw">@DeSmogBlog</a></p>— EcoWatch (@EcoWatch) <a href="https://twitter.com/EcoWatch/status/1114332000792588290?ref_src=twsrc%5Etfw">April 6, 2019</a></blockquote> <script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>
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picture alliance / San Diego Union-Tribune / C. Neuman
By Andreas Knobloch
The U.S. has acquired quite a liking for the Mexican dip guacamole. Especially on the day of the Super Bowl, Americans devour the avocado-based dip in immense quantities. According to the Avocado Producers and Exporting Packers Association of Mexico (APEAM), 120,000 tons of avocados were imported by the U.S. for consumption during this year's Super Bowl alone. That's 20 percent more than in the previous year and four times the quantity of 2014.
<p>The Americans' craving for avocado is increasingly forcing taco stalls in Mexico to serve their meat-filled tortillas with fake guacamole. The fake variety still contains the base ingredients of tomatoes, chili oil, salt, garlic and cilantro, but the avocados are substituted by a type of Mexican squash. The dip retains its green color and has a similar consistency and taste to the original. Nevertheless, "it still hurts," the online portal Chilango said.</p><p>Recipes akin to one published by food blogger Alejandra de Nava have been in circulation for years now. The uproar around fake guacamole, however, stems from the skyrocketing prices for avocados, making their use in guacamole almost a luxury. </p>
<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMDAwMjI3NC9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTY2MzczNDQ2OX0._GYCCg5ZdKFobaEusRzhcTltYlYoBxCpLnV-ZtRy86Y/img.png?width=980" id="2c684" class="rm-shortcode" data-rm-shortcode-id="3dcaa48ee6002d53fcfbd32db5ce94cf" data-rm-shortcode-name="rebelmouse-image" />
Measly Harvests and Rising Demand
<p>A decline in harvest yields and the rising demand from the U.S. are the culprits, avocado producer Pedro Bucio told the regional newspaper Diario de Coahuila. Supply and demand determine the price. "There are fewer avocados here in Mexico and this shortage has caused the increase in prices," Bucio explained. At the end of June, one kilo of avocados cost up to 100 pesos ($5.24, €4.67).</p><p>But Mexico's agriculture minister, Victor Villalobos, blames speculators for the rise in prices. The numbers, however, tell a different story.</p><p>The production of avocados in the first five months of this year was down 1.2 percent or 10,000 tons compared to that in the corresponding period last year. Exports, meanwhile, were up by 7.6 percent. In the last ten years, exports have quadrupled. Much of the demand originates from the U.S., where the consumption of avocados is increasing by about 15 percent every year.</p><p>In the U.S., avocados are considered "superfoods," which are rich in unsaturated fats, potassium and vitamin E. They also help keep cholesterol levels in check, strengthen the immune system and do not cause significant weight gain despite being a calorie bomb.<span></span></p><p>While four-fifths of all Mexican avocados are exported to the U.S. today, they were kept away from U.S. markets until 1997 for fear of pest infestations. Mexico sold $2.5 billion worth of avocados to the U.S. in the past year; that's more than the export of oil brought in.</p><p>Germany, on the other hand, imports its avocados predominantly from Peru, Chile, Spain and Israel.</p>Drug Cartels Join the Mix
<p>Even Mexican drug cartels seem to want a piece of the avocado business. Due to its weather and geography, the Mexican state of Michoacan has become a hub for the production of synthetic drugs and, simultaneously, a "paradise" for the cultivation of avocados.</p><p>While drug cartels routinely threaten and extort money from farmers, avocado shipments are also often being attacked. </p><p>The situation has led some leading producers to form their own security services, the so-called <em>autodefensas</em>, which is a private paramilitary force.</p><img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMDAwMjM3MC9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTY2NzU4NTc0MH0.hXyAWro0_Txaa8Ij43dUz18xBrUqTELuaiJY0P6XVJo/img.png?width=980" id="5080b" class="rm-shortcode" data-rm-shortcode-id="b70a34b86d6be2da9b1bfda3931c9579" data-rm-shortcode-name="rebelmouse-image" /><p>Demand for more acreage has caused an increase in illegal deforestation. Moreover, the cultivation of avocados requires vast amounts of water, which is a scarce resource in the region to begin with and supplies have become increasingly limited due to changing climate patterns.</p><p>The problem of rising prices is not entirely new. Two years ago, bad harvests and huge international demand caused a dramatic increase in prices. After all, avocado consumption had increased not just in the U.S., Canada and the EU, but also in China and Japan. Mexico, as the world's largest exporter and the country with the highest per capita consumption of avocados, had even thought about importing the fruit. The average Mexican consumes more than seven kilos of avocados a year.</p><p>The importance of Mexico's avocado imports became even more apparent when U.S. President Donald Trump in May threatened to impose punitive tariffs on all Mexican imports, should Mexico not intensify its actions concerning migrants. He then called off his plans at the last minute after Mexico responded with a threat to drastically jack up import costs of avocados, painting a picture of a Super Bowl without guacamole. The downside: Many Mexicans have to content themselves with fake guacamole because of the overwhelming U.S. demand.</p>
<p> <em>Reposted with permission from our media associate <a href="https://www.dw.com/en/mexico-facing-a-guacamole-crisis/a-49703429" target="_blank">Deutsche Welle</a>.<a href="https://www.ecowatch.com/core/dashboard/editor/2639314081?#/" target="_self"></a></em><em></em></p>
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