Lebanese Cabbage Salad

Lebanese Cabbage Salad
Prep Time
15 minutes, plus 15 minutes sit time
Number of Servings
Serves 6
Ingredients
  • [q:1/2] white cabbage (about 14 oz), thinly shaven with a mandoline
  • 8 cherry tomatoes, diced
  • Small bunch of parsley, leaves only, finely chopped
  • 1 garlic clove, minced
  • 1 tsp sumac
  • [q:1/8] tsp cayenne pepper
  • 2 Tbsp extra-virgin olive oil
  • Juice of 1 lemon
  • Salt and black pepper
Directions
  1. In a large bowl, combine cabbage, tomatoes, and parsley. Mix to combine.
  2. In a small bowl, combine remaining ingredients. Pour over cabbage mixture and toss to combine. Season to taste with salt and pepper.
  3. Set aside for 15 minutes until flavors have mingled, and then serve.
Nutrition Info
54 Calories, 1 g Protein, 0 mg Cholesterol, 3 g Carbohydrates, 1 g Total sugars (1 g Added sugars), 1 g Fiber, 5 g Total fat (1 g sat), 125 mg Sodium, [nut:5] Vitamin K, [nut:1] Vitamin C

Cranberry-Almond Energy Bars

Cranberry-Almond Energy Bars
Prep Time
20 minutes, plus 1 hour chill time
Number of Servings
12 bars
Ingredients
  • 2 cups whole almonds
  • [q:1/4] tsp salt
  • [q:1 1/2] cups dried cranberries
  • [q:1 1/2] cups chopped pitted dates
  • 2 Tbsp water
  • [q:1/4] tsp vanilla extract
Directions
  1. Line an 8-inch square metal baking pan with plastic wrap, letting excess hang over sides of pan.
  2. Add almonds and salt to a food processor and lock the lid into place. Turn on processor and process until almonds are finely ground, 20 to 30 seconds. Stop processor and remove lid.
  3. Add cranberries, dates, water, and vanilla to processor and lock lid back into place. Hold down pulse button for 1 second and then release. Repeat until fruit is finely chopped and mixture starts to clump together, about fifteen 1-second pulses. Stop processor, remove lid, and carefully remove processor blade.
  4. Use a rubber spatula to transfer mixture to plastic-lined baking pan, and spread into an even layer. Fold excess plastic over top and use your hands to press mixture firmly to flatten.
  5. Place baking pan in the refrigerator and chill until firm, about 1 hour.
  6. Transfer chilled mixture to a cutting board and discard plastic. Slice mixture in half, and then cut each half crosswise into 6 pieces (you should have 12 bars). Serve. (Bars can be refrigerated in an airtight container for up to 1 week.)
Nutrition Info
1 bar: 278 Calories, 6 g Protein, 0 mg Cholesterol, 43 g Carbohydrates, 34 g Total sugars (0 g Added sugars), 6 g Fiber, 12 g Total fat (1 g sat), 50 mg Sodium, [nut:4] Vitamin E,

Physical Benefits of Creatine

Physical Benefits of Creatine
A Natural Way to Boost Strength and Stamina
Mark Wallace
a young and muscular athlete eating a salad

What is Creatine?

Creatine is an amino acid found naturally in your body.

It’s been shown to help build muscle and strength, especially when used in combination with resistance training.

Recent studies suggest that creatine may also support improved cognition.

Benefits of Creatine

  • Boosted Endurance

    Creatine may help to improve sports performance by supporting stamina and strength, making it possible to work out longer and at a higher intensity—especially when lifting weights, sprinting, or performing other actions that require short but powerful bursts of effort.

    For example, one 2021 study determined that creatine led to increases in both low-speed and high-speed strength, maximal work output, sprint performance, and fat-free mass.

  • Reduced Injury Risk and Quicker Recovery

    Creatine has been shown to reduce cramping.

    Some research has found a link between creatine and a reduced risk of muscle and joint injuries.

  • Bonus Benefits for your Brain

    Emerging research suggests that supplementing with creatine may support enhanced memory performance in healthy people, particularly older adults.

    One recent review found that participants who supplemented with creatine performed better on tests of memory than those that received a placebo.

    Another recent study found that participants who supplemented with five grams (g) of creatine for six weeks experienced a small, but beneficial, improvement in cognitive performance.

Timing Creatine Supplementation with Exercise

One recent study found that taking creatine after exercise may produce more benefits than taking it before, but the evidence wasn’t particularly strong.

Is Creatine Right for You?

  • Creatine for Vegetarians

    Most of the creatine in our diets comes from meat or seafood. Vegans and vegetarians might need a boost.

    Researchers evaluated nine studies concerning creatine levels in vegetarians.

    The researchers determined that supplementation helped increase lean tissue mass, muscular strength, and muscular endurance in participants.

    “Overall, it appears vegetarian athletes are likely to benefit from creatine supplementation,” wrote the authors of the review, which was published in the International Journal of Environmental Research and Public Health.

  • Other Notes and Precautions

    • Safety Concerns

      Creatine monohydrate is the safest and most extensively researched form of the supplement, even at higher doses (a typical dose is 3 to 5 grams per day).

    • Weight Gain

      One common side effect of creatine supplementation is weight gain, but it tends to be due to an increase in muscle, and not fat.

    • Dehydration

      Creatine draws water to the muscles from the rest of the body, potentially causing dehydration.

      It’s important to drink plenty of water when supplementing with creatine.

Sources

“Creatine,” MayoClinic.org, 2/9/21

“Creatine,” National Library of Medicine, www.MedlinePlus.gov, 10/26/21

"Creatine for exercise and sports performance, with recovery considerations for healthy populations" by B. Wax et al., Nutrients, 6/21

“Timing of creatine supplementation around exercise: A real concern?” by F. Ribeiro et al., Nutrients, 8/21

“Effects of creatine supplementation during resistance training sessions in physically active young adults” by S. Mills et al., Nutrients, 6/20

“The effect of creatine supplementation on cognitive performance—a randomized controlled study” by J.F. Sandkühler et al., BMC Medicine, 11/23

“Effects of creatine supplementation on memory in healthy individuals: A systematic review and meta-analysis of randomized controlled trials” by K. Prokopidis et al., Nutrition Reviews, 3/23

“Benefits of creatine supplementation for vegetarians compared to omnivorous athletes: A systematic review” by M. Kaviana et al., International Journal of Environmental Research and Public Health, 4/20

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Contributor
Alan Siddal
Tags
fitness / exercise
sports / athletics
amino acids
vegetarian
vegan

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Pineapple and Jicama Salad

Pineapple and Jicama Salad
with Cilantro Vinaigrette
Prep Time
20 minutes
Number of Servings
Serves 4
Ingredients
  • [q:1/4] cup extra-virgin olive oil
  • 2 Tbsp freshly squeezed lime juice
  • 1 Tbsp white wine vinegar
  • 1 Tbsp minced shallot
  • [q:1/4] cup chopped fresh cilantro
  • [q:1/4] tsp ground cumin
  • Salt and freshly ground black pepper
  • 1 cup salad greens
  • 1 cup cubed, peeled fresh pineapple
  • 1 small jicama, peeled, cut into 3-inchlong matchstick strips
    • A small jicama is about the size of a potato.
    • If jicama is not available, you can substitute turnip, radish, or water chestnuts.
Directions
  1. Whisk oil, lime juice, vinegar, shallot, cilantro, cumin, and salt and pepper to taste in a small bowl. Transfer mixture to a small transportable container with a lid.
  2. Toss salad greens, pineapple, and jicama together in a large transportable container with a lid.
  3. Right before serving, toss pineapple and jicama salad with cilantro vinaigrette.
Nutrition Info
179 Calories, 1 g Protein, 0 mg Cholesterol, 15 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 5 g Fiber, 14 g Total fat (2 g sat), 298 mg Sodium, [nutrition:4] Vitamin C, [nutrition:1] Vitamin E, Vitamin K

Detox Salad

Detox Salad
Prep Time
20 minutes
Number of Servings
Serves 6
Ingredients

Dressing

  • [q:1/2]-inch piece of fresh ginger root
  • Juice of 2 large oranges
  • [q:2 1/2] fl. oz non-pasteurized apple juice
  • [q:1 1/2] fl. oz lime juice

Salad

  • 6 carrots, peeled and grated
  • 3 medium beetroots (beets),
  • peeled and grated
  • 1 small fennel bulb, very thinly sliced
  • 2 oz mixed bean sprouts
  • [q:3 1/2] oz sultanas (golden raisins)
  • 1 oz sunflower seeds, toasted
  • 1 oz pumpkin seeds, toasted
  • 2 fl. oz extra-virgin olive oil
  • Handful of cilantro leaves, to garnish
Directions
  1. To make dressing, peel and finely dice ginger. Using the flat side of a knife, press down on ginger pieces to release any excess juice. (Alternatively, if you have a juicing machine, peel and juice ginger.) Put diced or juiced ginger into a small jar along with remainder of dressing ingredients, pop jar’s lid on, and shake well.
  2. Assemble all salad ingredients in a large mixing bowl. Toss together well. Drizzle over dressing and serve, garnished with cilantro leaves.
Nutrition Info
274 Calories, 5 g Protein, 0 mg Cholesterol, 35 g Carbohydrates, 24 g Total sugars (0 g Added sugars), 7 g Fiber, 15 g Total fat (2 g sat), 101 mg Sodium, [nutrition:5] Vitamin A, [nutrition:4] Vitamin C, [nutrition:3] Vitamin K, [nutrition:2] Vitamin B6, E, Folate, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Iron, Magnesium, Potassium, Zinc

Keto Cauliflower Curry

Keto Cauliflower Curry
Prep Time
10 minutes, plus 25 minutes Cook Time
Number of Servings
Serves 4
Ingredients
  • 1 large cauliflower head, chopped into bite-sized florets
  • 2 garlic cloves, minced
  • 1-inch piece of ginger, peeled and grated
  • 2 tbsp vegetable oil
  • 1 onion, chopped
  • 2 tbsp curry powder
  • 1 tsp ground turmeric
  • 1 tsp ground cumin
  • 1 can (14 oz) diced tomatoes
  • 1 can (14 oz) coconut milk
  • Salt and pepper, to taste
  • Fresh cilantro, chopped, for serving
Directions
  • In a large pot or Dutch oven, heat the vegetable oil over medium heat.
  • Add the onion and sauté for 3 to 4 minutes, until it begins to soften.
  • Add the garlic and ginger and sauté for another minute, until fragrant.
  • Add the curry powder, turmeric, and cumin, and stir well to combine.
  • Add the chopped cauliflower and stir to coat with the spices.
  • Pour in the diced tomatoes and coconut milk, and stir to combine.
  • Season with salt and pepper to taste.
  • Bring the mixture to a boil, then reduce the heat to low and simmer for 20 to 25 minutes, until the cauliflower is tender and the sauce has thickened.
  • Serve the curry over cooked rice, garnished with fresh cilantro.
Nutrition Info
339 Calories, 7 g Protein, 0 mg Cholesterol, 20 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 6 g Fiber, 30 g Total fat (20 g sat), 354 mg Sodium, [nut:5] Vitamin C, [nut:3] Vitamin B6, Vitamin K, Iron, Phosphorus, [nut:2] Vitamin E, Folate, Magnesium, Potassium, [nut:1] Vitamin B1 (thiamine), Vitamin B3 (niacin), Zinc

Green Gumbo

Green Gumbo
Prep Time
50 minutes
Number of Servings
Serves 6
Ingredients
  • [q:1/2] cup vegetable oil
  • [q:1/2] cup all-purpose flour
  • 1 large onion, chopped fine
  • 2 celery ribs, chopped fine
  • 1 green bell pepper, stemmed, seeded, and chopped fine
  • 3 garlic cloves, minced
  • 1 Tbsp minced fresh thyme or 1 tsp dried
  • [q:2 1/4] tsp table salt, divided
  • 2 tsp smoked paprika
  • 1 tsp cayenne pepper
  • 5 cups water
  • 12 oz collard greens, mustard greens, or kale, stemmed and cut into 1-inch pieces
  • 1 cup frozen cut okra
  • 1 (15 oz) can black-eyed peas, rinsed
  • 12 oz curly-leaf spinach or Swiss chard, stemmed and cut into 1-inch pieces
  • 6 oz green beans, trimmed and cut into
  • 1-inch lengths
  • 1 Tbsp cider vinegar, plus extra for seasoning
  • 2 scallions, sliced thin (optional)
Directions
  1. Heat oil in a Dutch oven over medium-high heat until just smoking. Using a rubber spatula, stir in flour and cook, stirring constantly, until mixture is color of peanut butter, 2 to 5 minutes. Reduce heat to medium-low and continue to cook, stirring constantly, until roux has darkened to color of milk chocolate, 5 to 10 minutes longer.
  2. Stir in onion, celery, bell pepper, garlic, thyme, 1 teaspoon salt, paprika, and cayenne. Cover and cook, stirring frequently, until vegetables have softened, 8 to 10 minutes.
  3. Stir in water, scraping up any browned bits, and bring to a boil over high heat. Stir in collard greens, 1 handful at a time; okra; and remaining [q:1 1/4] teaspoons salt. Cover, reduce heat to low, and simmer until greens are just tender, 5 to 7 minutes. Stir in black-eyed peas; spinach, 1 handful at a time; and green beans. Simmer until green beans and spinach are tender, about 5 minutes. Stir in vinegar and season with salt, pepper, and extra vinegar to taste. Sprinkle with scallions, if using. Serve.
Nutrition Info
With collard greens and spinach: 333 Calories, 8 g Protein, 0 mg Cholesterol, 34 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 10 g Fiber, 20 g Total fat (1 g sat), 749 mg Sodium, [nutrition:5] Vitamin A, Vitamin C, Vitamin K, Folate, [nutrition:4] Vitamin E, [nutrition:3] Vitamin B6, Calcium, Magnesium, [nutrition:2] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Iron, Potassium, [nutrition:1] Vitamin B3 (niacin), Phosphorus, Zinc

Vegan Tempeh Tacos with Mango Salsa

Vegan Tempeh Tacos with Mango Salsa
Number of Servings
Makes 6 Tacos
Ingredients

Tempeh Tacos

  • 6 Food For Life Taco-Sized Sprouted Grain Tortillas
  • 1 package of tempeh, crumbled (about 2 cups)
  • [q:1/2] teaspoon ground cumin
  • [q:1/2] teaspoon smoked paprika
  • [q:1/4] teaspoon garlic powder
  • 2 tablespoons olive oil
  • [q:1/4] tsp sea salt
  • [q:1/4] tsp pepper

Mango Salsa

  • 1 large mango, peeled and diced
  • 1 small red onion, diced
  • 1 small red bell pepper, diced
  • 2 tablespoons fresh lime juice
  • 2 tablespoons chopped fresh cilantro
  • [q:1/4] tsp sea salt
  • [q:1/4] tsp pepper
Directions
  1. Preheat a skillet over medium heat. Add 2 cups of crumbled tempeh, cumin, smoked paprika, garlic powder, salt, and pepper. Cook for about 5 to 7 minutes, or until the tempeh is browned and slightly crispy.
  2. While the tempeh is cooking, make the mango salsa. In a mixing bowl, combine the diced mango, red onion, red bell pepper, 2 tablespoons lime juice, 2 tablespoons chopped cilantro, salt, and pepper. Mix well.
  3. Warm the Food For Life Sprouted Grain Tortillas in the microwave or oven.
  4. To assemble the tacos, spoon the cooked tempeh onto each tortilla, then top with the mango salsa.
  5. Serve immediately and enjoy!
Nutrition Info
347 Calories, 18 g Protein, 0 mg Cholesterol, 41 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 7 g Fiber, 14 g Total fat (3 g sat), 342 mg Sodium, [nutrition:5] Vitamin C, [nutrition:4] Phosphorus, [nutrition:3] Vitamin B6, [nutrition:2] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Iron, Magnesium, [nutrition:1] Vitamin E, Calcium, Folate, Potassium, Zinc

Kale, Mushroom, and Cashew Cheese Toast

Kale, Mushroom, and Cashew Cheese Toast
Number of Servings
Serves 2
Ingredients

Cashew Cheese Spread

  • 1 cup of soaked raw cashews
  • [q:1/2] cup of nutritional yeast
  • 2 tablespoons of lemon juice
  • [q:1/4] teaspoon of garlic powder
  • [q:1/2] teaspoon of sea salt
  • [q:1/4] teaspoon of black pepper
  • [q:1/3] cup of water

Kale, Mushroom, and Cashew Cheese Toast

  • 2 slices of Ezekiel 4:9 Sprouted Grain Bread
  • 1 cup of a mixed variety of mushrooms
  • 1 teaspoon of minced garlic
  • 2 cups of curly kale, stems removed
  • 2 tablespoons of olive oil, divided
  • [q:1 1/2] teaspoons of salt, divided
  • [q:1/2] teaspoon of black pepper, divided
Directions
  1. In a food processor, combine 1 cup of soaked raw cashews, [q:1/2] cup of nutritional yeast, 2 tablespoons of lemon juice, [q:1/4] teaspoon of garlic powder, [q:1/2] teaspoon of sea salt, [q:1/4] teaspoon of black pepper, and [q:1/3] cup of water.
  2. Blend until a smooth and spreadable consistency is reached. Refrigerate the cashew cheese spread until it is time for assembly.
  3. Heat a sauté pan over medium heat and drizzle in 1 tablespoon of olive oil.
  4. Add 1 cup of mixed mushrooms, tossing to coat in oil, and sauté for 3 to 5 minutes.
  5. Add 1 teaspoon of minced garlic to the pan and cook for an additional 3 minutes, tossing constantly so the garlic doesn't burn.
  6. Season the mushrooms with [q:1/2] teaspoon of salt and [q:1/4] teaspoon of black pepper, then set them aside.
  7. Wipe out the pan and reheat it over medium heat. Add in the remaining 1 tablespoon of olive oil, then add 2 cups of curly kale with stems removed.
  8. Sauté the kale until the greens are wilted, and season with [q:1/2] teaspoon of salt and [q:1/4] teaspoon of black pepper. Set the sautéed kale aside.
  9. Wipe out the pan and dry toast 2 slices of Ezekiel 4:9 bread until browned on both sides.
  10. Top each toasted bread slice with the cashew cheese spread. Add the sautéed kale on top of the cashew cheese spread. Finish by adding the sautéed mushrooms on top of the kale.
Nutrition Info
793 Calories, 50 g Protein, 0 mg Cholesterol, 60 g Carbohydrates, 11 g Total sugars (0 g Added sugars), 21 g Fiber, 48 g Total fat (8 g sat), 590 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin K, Iron, Magnesium, Phosphorus, Zinc, [nutrition:2] Vitamin C, [nutrition:1] Vitamin E, Folate, Potassium, Calcium

Loaded Vegetable Miso Soup

Loaded Vegetable Miso Soup
Prep Time
40 minutes
Number of Servings
Serves 2
Ingredients
  • [q:3/4] lb kabocha squash (about [q:1/4] kabocha)
  • 1 turnip, peeled
  • 4 cups instant awase or kombu dashi
  • 1 carrot, cut into [q:1/4]-inch rounds (about 1 cup)
  • [q:1/2] white or yellow onion, thinly sliced (about 1 cup)
  • 2 oz shiitake or oyster mushrooms, halved and sliced or torn into [q:1/2]-inch pieces (about 2 cups)
  • 3 lacinato kale leaves, stemmed and torn into bite-size pieces (about 2 cups)
  • 3 Tbsp gluten-free miso, plus more to taste
Directions
  1. Halve kabocha quarter through stem into two wedges. Cut each wedge crosswise into [q:1/4]-inch-thick slices. You don’t need to peel the kabocha; just remove any gnarly bumps with a sharp knife.
  2. Cut turnip into quarters through stem, and then cut each quarter crosswise into [q:1/4]-inch-thick slices.
  3. In a large pot, combine kabocha, turnip, dashi, carrot, onion, and mushrooms. Bring to a boil over high heat. Reduce heat to medium and simmer until vegetables are tender, 4 to 6 minutes. Add kale and cover pot. Cook, covered, until kale is wilted, 1 to 2 minutes. Remove pot from heat.
  4. Place miso in a small bowl. Ladle some hot dashi into the bowl and stir to completely dissolve miso. Pour dissolved miso into pot. Stir to combine, and then taste soup and add more water or miso, as desired.
  5. Serve immediately. Soup will keep in an airtight container in the refrigerator for up to one day. To reheat, gently warm soup in a pot over low heat, being careful not to boil miso.
Nutrition Info
238 Calories, 10 g Protein, 0 mg Cholesterol, 49 g Carbohydrates, 12 g Total sugars (0 g Added sugars), 10 g Fiber, 3 g Total fat (1 g sat), 1,411 mg Sodium, [nutrition:5] Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium, [nutrition:4] Vitamin B2 (riboflavin), Vitamin B6, Calcium, [nutrition:3] Iron, Phosphorus, Zinc, [nutrition:2] Vitamin B1 (thiamine), Vitamin B3 (niacin), Potassium, [nutrition:1] Vitamin E
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