The 7 Best Memorial Day Cookout Recipes

Memorial Day weekend is usually a big weekend for my family. Not only do we typically gather with our closest friends and family members for a big cookout featuring our best Memorial Day cookout recipes, but we also celebrate my birthday during that gathering! This year, however, looks a little different—given our current social distancing mandates. But that doesn’t mean we won’t be utilizing some of our best Memorial Day cookout recipes!

Just because our gathering will be much smaller this year, featuring just my family of four, that’s no reason to halt the celebration. After all, we still have so much to be thankful for, including the many brave souls who fought for our freedoms and died serving our country.

So, I’d like to encourage you to take a little inspiration from my family’s favorite Memorial Day cookout recipes featured below and create a little cookout of your own! Maybe you can even pack a basket and find a beautiful spot for a nice family picnic.

 

7 Best Memorial Day Cookout Recipes

Here are seven of the best Memorial Day cookout recipes I’ve found. I hope you enjoy them as much as I do!

 

Best memorial day recipes - Dr. Pingel

1. Cashew Queso

This creamy, delicious queso dip is dairy-free and made from health-promoting cashew nuts. The best part? If you’ve presoaked your cashews, it can be ready in under 10 minutes! Serve it with corn chips for a meal that’s both gluten- and dairy-free!

 

Best memorial day recipes - Dr. Pingel

2. Avocado Hummus

I don’t know about you, but I love avocados and hummus. So, when I found this recipe, I was overjoyed! And let me tell you, it does not disappoint. Serve this to your family, and they’re bound to tell you this is one of the best Memorial Day cookout recipes you’ve ever made.

 

Best memorial day cookout recipes - Dr. Pingel

3. Classic Vegan Coleslaw

Coleslaw is a classic side dish for any cookout, but the dairy base can make it pretty unhealthy. That’s what I love about this vegan coleslaw recipe. It features vegan mayonnaise and health-promoting apple cider vinegar, which is why it makes my list of the best Memorial Day cookout recipes this year.

 

The 7 Best Memorial Day Cookout Recipes 1

4. Corn-Off-the-Cobb Salad

Aside from barbecue, is there any dish more popular at cookouts than corn-on-the-cobb? Well, this dish is a twist on a standard favorite. It features some great-tasting and healthy spices along with an olive oil base, giving it some great fat content. This one is sure to be a new favorite.

 

Best memorial day cookout recipes - Dr. Pingel

5. Pulled Barbecue Jackfruit

Because I have trouble digesting meat but a few of my family don’t, I’m constantly on the lookout for recipes that we can all enjoy—with the flavor they love and without the digestive discomfort I need to avoid. This Pulled Barbecue Jackfruit does just the trick. Serve it on gluten-free buns to avoid inflammatory gluten and you’re good to go!

 

The 7 Best Memorial Day Cookout Recipes 2

6. Balsamic Garlic Grilled Mushroom Skewers

I have a confession: These mushroom skewers also made my list of best Memorial Day cookout recipes last year. But they’re just so easy and delicious that I had to include them again this year! Just remember my little tip: Use liquid aminos or coconut aminos in place of the soy sauce for an added health boost.

 

The 7 Best Memorial Day Cookout Recipes 3

7. Cherry-Strawberry Chia Seed Fool with Vanilla Bean Coconut Whipped Cream

My last suggestion for the best Memorial Day cooking recipes is a little more involved, since it needs to be made the night before. But, trust me, it is well worth it! One taste of this sweet treat will have your family—especially your kids—clamoring for more. Just remember to use an all-natural sweetener such as honey in place of the sugar in the coconut whipped cream for added health benefits.

 

Well, there you go—some of the very best Memorial Day cookout recipes I’ve found. I hope you enjoy them and have a relaxing Memorial Day cookout with your family.

The Top 5 Traditional Chinese Medicine Herbs: What They Do and How They Work

You may be surprised to learn that more than one-third of all Americans regularly use complementary and alternative medicine as their preferred method of treatment. And it’s with good reason—even though it’s now called “complementary” and “alternative” treatment, the truth is that natural therapies have been used for thousands of years. This is especially true of Traditional Chinese Medicine, which has been practiced for over 2,000 years. [1]

Traditional Chinese Medicine is a holistic therapeutic practice based on ancient Chinese philosophy. It includes three different approaches: Traditional Chinese Medicine herbs, acupuncture, and tai chi. But, aside from its philosophical roots, how does Traditional Chinese Medicine differ from other natural therapies? Let’s take a look at what makes it unique and discuss the top Traditional Chinese Medicine herbs and the health benefits they offer.

What Is Traditional Chinese Medicine?

At its core, Traditional Chinese Medicine is based on the ancient Chinese philosophy that all humans are simply one part of the universe and, as a result, we are irrefutably connected to nature and subject to and/or affected by all its forces. Therefore, finding a balance with nature and the universe is seen to be key to obtaining optimal health. Accordingly, the goal of Traditional Chinese Medicine is to either maintain or restore optimal balance in each individual person. [2]

According to Traditional Chinese Medicine, to achieve optimal balance with nature and the universe, your Qi (also known as the vital life force or source of energy that circulates within your body) must be in balance. This means that all of your body’s internal organs must exist in harmony and support one another. Any imbalance to your Qi may result in illness.

Another element of Traditional Chinese Medicine is based on the belief that the body contains 12 meridians, or energy pathways. The main job of each meridian is to facilitate the flow of Qi, fluid, and even your blood throughout your body.

These meridians differ slightly from how we view organs in Western medicine. For example, the meridian for the lung is actually on your arm, not over your lungs. If you visit an acupuncturist for asthma, this is why he or she will likely use many points in your arm to move energy through the meridian.

Traditional Chinese Medicine practitioners also rely on the concept and yin and yang. Yin and yang are known as energies within your body that are completely opposite yet complement each other to result in balance. Examples include wet and dry or cold and heat. Think about it like this: You don’t want to be too hot or too cold, right? You want it “just right.” Like Qi, any imbalance between your yin and yang are believed to result in disease. [3]

When any imbalance occurs, the goal with Traditional Chinese Medicine is to regain that balance. And, according to the philosophy, this balance is obtained based on five elements, and everything in the universe can be attributed to one of these elements. They are: wood, fire, earth, metal, and water—each of which represent the stages of life and also explain how your body functions as one cohesive being. Think of each human as a unique blend of these elements.

Sound confusing? It can be! Luckily, there are many doctors and Traditional Chinese Medicine experts out there to assist you. For me, it took four years of study before I even started to grasp the subject. It’s not only a science, but an art, and it has been used successfully for thousands of years.

In general terms, in Western medicine, we diagnose a symptom or disease—much like an invader in the system that needs to be suppressed. In Traditional Chinese Medicine philosophy, practitioners diagnose the imbalance of energy, with the goal of rebalancing the natural flow of energy throughout your body.

Treatment is supportive, not suppressive. For example, a doctor who practices Traditional Chinese Medicine may tell you that you have “external wind-cold” or “internal wind-heat” and never diagnose the actual virus impacting your system! Why? Because it’s not needed to treat you. The philosophy is simple: Find the imbalance, find the solution! So, in this example, the treatment would require herbs and acupuncture points that balance the wind and cool the heat.

So, let’s take a closer look at how someone would diagnose using this philosophy.

 

 

The Traditional Chinese Medicine Diagnostic Process

While conventional practices and standard treatments take a reactive standpoint based on a diagnosis, Traditional Chinese Medicine is more proactive when it comes to health by determining the underlying imbalance. This is done by looking at your tongue, feeling your pulse, and considering your history and symptoms. The goal is to determine:

  1. Which meridians are affected.
  2. What elements are impacted and if they’re excess or deficient in the meridian.
  3. What the best treatment is, based on the imbalance (i.e., clearing wind or adding heat).

So, for example, let’s say you visit your typical doctor. After explaining your symptoms of heavy menstrual cycles, lack of sleep, and generalized worry, she diagnoses you with insomnia and anxiety and refer you to the gynecologist. She offers you an anti-depressant and a sleeping medication, and possibly refers you for a sleep study.

If you were to visit a Traditional Chinese Medicine doctor with the same symptoms, she may diagnose you with “Heart Fire” due to a bright red tip on your tongue and a strong pulse. “Heart Fire” is a diagnosis of excess, resulting in heat that causes inflammation, which impacts more than just one area of the body.

Often, someone with this diagnosis experiences insomnia, hot flashes, anxiety, racing heart rate, dry mouth, and generalized tension. To treat this condition, the doctor may use acupuncture points and herbs designed to clear heat from the heart meridian, therefore balancing all of your reported symptoms with the same treatment. Pretty neat, huh?

Below is a general diagram of the basic meridians of the body on the tongue. It is quite a bit more involved with this, but perhaps it will be fun to take a quick peek at your tongue.

 

Traditional Chinese medicine - Dr. Pingel

 

Now let’s take a look at some of the top Traditional Chinese Medicine herbs that practitioners use to aid healing.

5 Top Traditional Chinese Medicine Herbs

Here are the top five Traditional Chinese Medicine herbs and their uses.

1. Astragalus

One of the most widely used of all Traditional Chinese Medicine herbs, astragalus is known to support kidney health, heart health, and even the immune system.

A 2014 review revealed that astragalus use significantly decreased not only the amount of protein in subjects’ urine (often associated with kidney disease), but also decreased both systolic and diastolic blood pressure. [4]

Interestingly, a 2016 study also revealed that astragalus increased the efficacy of platinum-based chemotherapy while also decreasing toxins derived from platinum in patients with non-small-cell lung cancer. [5]

2. Cinnamon

According to Traditional Chinese Medicine philosophy, pungent herbs and spices such as cinnamon promote the circulation of Qi and body fluids. Conversely, the sweetness of cinnamon can aid in detoxification. [6] But cinnamon is known to do even more.

One of cinnamon’s most beneficial health effects is its inflammation-fighting power. In a 2014 study, researchers tested the anti-inflammatory activities of 115 foods and found that cinnamon was one the most potent anti-inflammatory foods of all that were tested. [7]

Additionally, in a 2015 study, researchers surmised that cinnamon could be used as a potential treatment of age-related inflammatory conditions. [8]

3. Ginger

Ginger is considered to be one of the warming Traditional Chinese Medicine herbs, commonly used to treat colds. [9] But this powerful herb is also incredible versatile and has been shown to aid in the treatment of a variety of conditions.

For example, numerous studies have shown that ginger can help to prevent and relieve nausea and vomiting. [10, 11] And a 2013 study confirmed that ginger oil is effective in fighting nausea and even reduced the need for anti-nausea medications post-surgery. [12] In fact, sipping on ginger tea is a great way to aid in nausea relief.

In addition, ginger is often used for other ailments, including arthritis, migraines, and even hypertension. [13] And a 2015 study even found that ginger helped reduce fasting blood sugar in people with diabetes. [14]

Interestingly, ginger also shows promise as a therapeutic agent for asthma. A study showed that ginger has the ability to relax the smooth muscle in the airway, which may help provide quick relief to those experiencing asthma attacks. [15]

4. Licorice root

This Traditional Chinese Medicine herb has cooling properties and is believed to strengthen your Qi as well as aid in detoxification. It’s also believed to support your spleen and heart. [16] It’s commonly used internally for conditions such as Addison’s disease, asthma, bronchitis, coughs, peptic ulcer, and arthritis. [17]

Licorice root is also known to aid digestion. In fact, in a 2011 study, researchers found that taking licorice root daily significantly improved indigestion in participants after 15 days and 30 days. [18]

In addition, a 2010 study revealed that, due to its anti-microbial properties, licorice root was effective in treating both fungal and bacterial infections. [19]

5. Schisandra berry

Finally, the schisandra berry has been an important Traditional Chinese Medicine herb for centuries. It’s known as the “fruit of five tastes” in Traditional Chinese Medicine because it contains all five basic flavors: salty, bitter, sweet, sour, and spicy. [20]

Schisandra berry is one of several adaptogenic herbs, which are non-toxic plants that are commonly used in Traditional Chinese Medicine because of their ability to help the body manage mental and physical stress. Plus they help support the immune system.

According to a 2014 study, schisandra berry can actually benefit those with osteoporosis. Researchers found that the herb was able to significantly increase bone mineral density. [21] Moreover, studies have shown that this Traditional Chinese Medicine herb can benefit many areas of health—from aiding cognitive function to supporting adrenal health to even suppressing tumor growth, making it an incredible versatile natural treatment option. [22]

 

Key Takeaways

8-Ingredient Falafel with Canned Chickpeas

We’ve talked before about how healthy following a Mediterranean diet can be. Rich in healthy fats and based on whole foods, it’s known to lower inflammation, reduce the risk of both heart disease and diabetes, and even support better moods! So, inspired by the cuisine’s many health benefits, I’ve created this 8-Ingredient Falafel with Canned Chickpeas. It’s so easy and savory that I can’t wait to share it with you!

Before we jump into the recipe, though, let’s discuss what makes it so unique. First of all, if you haven’t tried falafel before, or if you aren’t really familiar with Mediterranean-style dishes, falafel is traditionally a fried ball or patty made from protein-packed chickpeas. As with most Medterranean food, it also features health-promoting herbs and spices to give it a ton of flavor. 

Now, while most falafel recipes can take anywhere from an hour to several hours to make, this 8-Ingredient Falafel with Canned Chickpeas was designed to be quick and simple, featuring just eight ingredients and taking only 30 minutes, tops! 

So, what makes this 8-Ingredient Falafel with Canned Chickpeas so healthy? Well, as I mentioned above, it’s a staple in the Medterranean diet, which is known for its health-promoting effects. Let’s look at a few examples ...

According to a 2013 study, seniors with no history of depression who followed a Mediterranean diet for over seven years experienced significantly less depressive symptoms than those who didn’t follow the diet. Furthermore, the participants who adhered the most to the Mediterranean diet had a 98.6 percent lower annual risk of developing depressive symptoms than those who didn’t adhere as well! [1]

Additional studies have shown that the Mediterranean diet features key nutritional elements that are recommended to treat certain risk factors of diabetes. It’s even been linked to an 83-percent reduced likelihood in developing with diabetes! [2]

Also, a meta-analysis of 17 studies revealed that a Mediterranean diet improved both fasting glucose and A1C levels in people type 2 diabetes. [3] 

And that’s not all … Studies have also found that adhering to traditional, whole-food diets such as the Medterranean diet decrease the risk of depression by 25 to 35 percent. [4]

When it comes to this 8-Ingredient Falafel with Canned Chickpeas, the featured chickpeas are known to support satiety and help reduce in-between-meal snacking. 

In fact, a 2010 study followed 42 participants and discovered that when they supplemented their diets with chickpeas, they reported eating less junk foods, feeling more satisfied, and having improved bowel function. [5] 

Speaking of bowel function, the cumin in this recipe has been found to decrease IBS symptoms in as little as two weeks. [6] It’s also known to contain anti-viral and antibacterial properties, which help to fight off infections. [7]

As you can see, you really can’t lose with this 8-Ingredient Falafel with Canned Chickpeas. This recipe even allows for personal preferences with two different types of preparations offered: baked or fried. So, let’s not wait any longer. Here’s the recipe your family’s bound to request time and again!

 

8-Ingredient Falafel with Canned Chickpeas

 

Time: 30 minutes

Yield: 12 patties

 

Falafel with canned chickpeas - Dr. Pingel

 

Ingredients

1 can (15 ounces) chickpeas, drained and rinsed

6-8 garlic cloves, minced

¼ cup raw cashews, chopped

1 cup parsley

½ teaspoon Himilayan pink salt

½ teaspoon black pepper

1 tablespoon cumin

¼ cup coconut flour

Avocado oil (if frying)

Gluten-free pita bread (optional)

 

Directions

To fry the falafel:

1. In a food processor, combine the chickpeas, garlic, cashews, parsley, salt, pepper, and cumin. Process until the mixture becomes crumbly (not a smooth paste). Taste and adjust the seasonings as desired, remembering the flavor should be bold.

8-Ingredient Falafel with Canned Chickpeas 4

2. Slowly add in the flour, 1 tablespoon at a time, and process until well-combined. The dough should be formable without being sticky. (Note: If it’s sticky, add more flour.)

3. Scoop out heaping tablespoons of the falafel dough, roll into balls, and flatten into disc shapes. 

4. In a large pan over medium-high heat, heat 2-3 tablespoons avocado oil. Place as many falafels as you can reasonably fit. Fry for 3-5 minutes, flip, and fry for another 3-5 minutes.

5. Serve on gluten-free pita bread or over a bowl of greens with your favorite vegan Tzatziki sauce.

8-Ingredient Falafel with Canned Chickpeas 5

 

To bake the falafel:

1. Preheat the oven to 350 degrees F.

2. In a food processor, combine the chickpeas, garlic, cashews, parsley, salt, pepper, and cumin. Process until the mixture becomes crumbly (not a smooth paste). Taste and adjust the seasonings as desired, remembering the flavor should be bold.

3. Slowly add in the flour, 1 tablespoon at a time, and process until well-combined. The dough should be formable without being sticky. (Note: If it’s sticky, add more flour.)

4. Scoop out heaping tablespoons of the falafel dough, roll into balls, and flatten into disc shapes. Place on a baking sheet lined with parchment paper.

Falafel with canned chickpeas - Dr. Pingel

5. Bake for 15 minutes, flip, then bake for another 10 to 15 minutes, watching closely at the 10-minute mark.

6. Serve on gluten-free pita bread or over a bowl of greens with your favorite vegan Tzatziki sauce.

Falafel with canned chickpeas - Dr. Pingel

Falafel with canned chickpeas - Dr. Pingel

8-Ingredient Falafel with Canned Chickpeas

Print Recipe Pin Recipe
Total Time 30 mins
Servings 12 patties

Ingredients
  

  • 1 can (15 ounces) chickpeas, drained and rinsed
  • 6-8 garlic cloves, minced
  • 1/4 cup raw cashews, chopped
  • 1 cup parsley
  • 1/2 tsp Himilayan pink salt
  • 1/2 tsp black pepper
  • 1 tbsp cumin
  • 1/4 cup coconut flour
  • Avocado oil (if frying)
  • Gluten-free pita bread (optional)

Instructions
 

To fry the falafel:

  • In a food processor, combine the chickpeas, garlic, cashews, parsley, salt, pepper, and cumin. Process until the mixture becomes crumbly (not a smooth paste). Taste and adjust the seasonings as desired, remembering the flavor should be bold.
  • Slowly add in the flour, 1 tablespoon at a time, and process until well-combined. The dough should be formable without being sticky. (Note: If it’s sticky, add more flour.)
  • Scoop out heaping tablespoons of the falafel dough, roll into balls, and flatten into disc shapes. 
  • In a large pan over medium-high heat, heat 2-3 tablespoons avocado oil. Place as many falafels as you can reasonably fit. Fry for 3-5 minutes, flip, and fry for another 3-5 minutes.
  • Serve on gluten-free pita bread or over a bowl of greens with your favorite vegan Tzatziki sauce.

To bake the falafel:

  • Preheat the oven to 350 degrees F.
  • In a food processor, combine the chickpeas, garlic, cashews, parsley, salt, pepper, and cumin. Process until the mixture becomes crumbly (not a smooth paste). Taste and adjust the seasonings as desired, remembering the flavor should be bold.
  • Slowly add in the flour, 1 tablespoon at a time, and process until well-combined. The dough should be formable without being sticky. (Note: If it’s sticky, add more flour.)
  • Scoop out heaping tablespoons of the falafel dough, roll into balls, and flatten into disc shapes. Place on a baking sheet lined with parchment paper.
  • Bake for 15 minutes, flip, then bake for another 10 to 15 minutes, watching closely at the 10-minute mark.
  • Serve on gluten-free pita bread or over a bowl of greens with your favorite vegan Tzatziki sauce.

Vagus Nerve Function: How It Calms You + 5 Ways to Stimulate It

How does a trip to vagus sound? No, I didn’t misspell it … I’m talking about your body’s vagus nerve—which you can view as the heart of your parasympathetic nervous system (the system responsible for helping you to de-stress and unwind after a fight-or-flight response). And since chronic stress is linked to so many of our modern illnesses and diseases, you can probably guess why you need to know about your vagus nerve function.

So, let’s take a closer look at the vagus nerve function and review what it does. I’ll also explain what happens when this nerve is stimulated and how that supports your body’s stress response and overall health.

 

All About the Vagus Nerve Function

So, what is the vagus nerve? The vagus nerve is one of the 12 cranial nerves in your body. It’s by far the longest and most complex cranial nerve, often referred to as the tenth cranial nerve. Now, it’s important to note that the vagus nerve is actually split into two nerves—one on each side of your body. It starts at your brain stem and runs down through your chest and into your abdomen.

Now, what does the vagus nerve do? In terms of vagus nerve function, this nerve is responsible for connecting your brainstem to the rest of your body, including your neck, heart, lungs, and abdomen. As such, it actually sends vital information about your major organs and body to your brain. It basically helps your brain to not only become aware of what’s happening in your body but also to monitor it.

Interestingly, the vagus nerve function also extends to being responsible for regulating your digestion, heart rate, respiratory rate, and even certain reflex actions (such as coughing, sneezing, swallowing, and even vomiting).

Due to its important role, this nerve is also involved in the “digest and rest” portion of your central nervous system, making it essential in controlling symptoms of anxiety, depression, insomnia, memory, and even poor attention. Now, when it comes to the vagus nerve, researchers pay close attention to its tone, also known as its level of activity or stimulation.

They’ve found that when vagus nerve function is suppressed, or the nerve has low tone (which is what happens during times of chronic stress), you tend to have more psychological concerns and mood disorders, such as depression, anxiety, and insomnia.

In addition, studies have shown that low vagal tone can result in digestive difficulties, inflammation, and even obesity! How? Well, one of the most critical functions of the vagus nerve is its ability to transmit hunger and satiety signals.

A2016 review stated that chronic consumption of high-calorie foods reduces the sensitivity of the neurons in the vagus nerve. The researchers revealed that this disruption to vagus nerve function can drive instances overeating and obesity.

Now, conversely, a stimulated vagus nerve (one that has high tone) has been shown to improve symptoms of anxiety disorders and inflammatory disorders, such as rheumatoid arthritis and diabetes. It also aids your digestion and absorption of nutrients, lowers risk of heart disease, aids in toxin removal, supports kidney function, and evens supports the mind-body connection!

 

Vagus nerve function - Dr. Pingel

 

In fact, a 2013 study revealed that greater vagal tone was linked to better physical and mental health. Additionally, studies have shown that stimulating the vagus nerve lowers inflammation by suppressing the production of proinflammatory cytokines (markers of internal inflammation).

Furthermore, studies have shown that vagus nerve stimulation is a promising ancillary treatment for previously treatment-resistant depression, PTSD, and inflammatory bowel disease! Researchers stated that there is evidence that this is linked to the beneficial effect that good gut bacteria have on the nerve.

As you can see, it’s important to have high vagal tone, but exactly how do you do that? Let’s take a closer look at natural ways you can stimulate the vagus nerve.

5 Natural Ways to Stimulate the Vagus Nerve

Traditionally, conventional medicine states that the vagus nerve must be stimulated electronically via a device inserted into your body. But it can actually be stimulated in a more natural, safer ways. Here are a few of the scientifically-proven natural ways you stimulate and help tone your vagus nerve.

1. Spend time meditating.

If you aren’t familiar with meditation, it’s the art and practice of training your mind to be aware and in the present moment. Interestingly, meditation has been shown to instantly calm both your body and mind. [7] And this is largely thanks to the vagus nerve.

According to the same 2013 study from above, practicing meditation resulted in greater vagal tone and increased positive emotions.

For tips on how to meditate and more information on the many benefits of meditation, check out this article.

2. Get moving.

Believe it or not, simply just performing some light exercise can be enough to stimulate the vagus nerve.

A 2019 study revealed that moderate exercise actually activates the vagus nerve, which induces the release of dopamine and actually reduces systemic inflammation. Additionally, a 2012 study showed that yoga was able to correct underactivity of the parasympathetic nervous system due, in part, through stimulating the vagus nerve.

If you’re looking for tips on beneficial yoga moves, check out these yoga poses that also help promote digestion.

3. Take a cold shower.

While you may think of taking a cold shower as a stressful experience, research shows the opposite may be true.

According to a 2018 study, cold stimulation on your neck can actually strengthen vagal tone and ultimately lower heart rate. In addition, another study revealed that regularly exposing yourself to cold temperatures can stimulate the vagas nerve, which will help decrease the fight-or-flight response and activate parasympathetic activity.

Now, the idea of taking a cold shower probably isn’t very appealing. So, take a shower as you normally would and make the water colder for the last minute or two.

4. Try intermittent fasting.

Intermittent fasting is known to provide many health benefits, from improving your memory to fighting inflammation to supporting your body’s stress response. It’s even been shown to improve your resting heart rate and heart rate variability, which is an indicator of vagus nerve stimulation.

Accordingly, one animal study revealed that fasting activated the vagus nerve, which aids in the nervous system’s response to threating stimuli.

Click here to learn more about how intermittent fasting works.

5. Sing or hum a tune.

Finally, if you’re looking for a simple way to simulate the vagus nerve, look no further than your own voice. That’s right—research has shown that simply singing or humming can simulate the vagus nerve and improve vagal tone. And this is possible because your vocal chords are actually connected to your vagus nerve!

To confirm this, researchers studied how singing impacts heart rate variability (an indicator of high vagal tone) and found that song structure, respiration, and heart rate were connected.

So, the next time you’re feeling stressed, begin singing or humming a favorite tune to help stimulate your vagus nerve and promote calmness.

 

Vagus nerve function - Dr. Pingel

 

Other potential ways to improve vagal tone include certain eye movements, carotid artery stimulation via massage, ear therapy, and acupuncture.

 

Key Takeaways

Vegan Kale Caesar Salad

Sometimes you’re in the mood for a rich, savory dish … and sometimes you want something light and refreshing but still flavorful. Nothing screams light, refreshing, and flavorful like a caesar salad. But caesar dressing is full of inflammatory dairy. So, I created this amazing Vegan Kale Caesar Salad to satisfy those cravings without the digestive discomfort that so many face thanks to a dairy intolerance.

This Vegan Kale Caesar Salad is rich in both nutrients and flavor. I used kale as the base of the salad due to its many health-promoting properties. First, kale is a cruciferous vegetable and has been shown to help slow age-related cognitive decline. [1, 2, 3] Moreover, cruciferous vegetables are excellent sources of vitamins A, C, and K. They also contain minerals such as folate and phytonutrients, which help lower inflammation and, in turn, help prevent harmful diseases.

Additionally, kale and other cruciferous vegetables account for more of the top foods for detoxifying your liver. In fact, studies have shown that isothiocyanates (small molecules derived from the glucosinolates, or sulfur-containing compounds, found in kale and other cruciferous vegetables) increase the detoxification of carcinogens in the body. This means that kale can actually help to regulate the detoxification activities in your cells! [4]

Finally, kale also has a high concentration of chlorophyll. And it’s well-documented that chlorophyll can purify your blood as well as assist with liver function in both humans and animals. [5]

In addition to kale, this Vegan Kale Caesar Salad also features the healthy fat of avocados, the filling fiber of sweet potatoes, and even the energy-boosting protein of chickpeas! So, take a peek at the recipe below and give it a try. I guarantee you’ll never revert to your old caesar salad again!

Vegan Kale Caesar Salad

Time: 35 minutes

Serves: 4 to 6

 

Vegan kale Caesar salad - Dr. Pingel

 

Ingredients

Salad Filling:

1 large sweet potato, diced

1 can (15.5 ounces) chickpeas, drained and rinsed

1 tablespoon extra virgin olive oil

1 teaspoon himilayan sea salt

1 teaspoon black pepper

 

Vegan Parmesan (optional):

3 tablespoons hemp seeds

3 tablespoons nutritional yeast

½ teaspoon Himilayan pink salt

1 teaspoon garlic powder

 

Dressing:

2 tablespoons extra virgin olive oil or avocado oil

Juice of 1 lemon

2-3 tablespoons tahini 

1 tablespoon Dijon mustard

2 teaspoons nutritional yeast

½ teaspoon sea salt 

½ teaspoon black pepper

¼ cup water

 

Salad Base:

1 large bunch (about 8 cups) dinosaur kale, washed, stems removed, and chopped 

1 Hass avocado, sliced

 

Directions

1. Preheat the oven to 375 degrees F.

2. On a baking sheet, place the salad filling ingredients, and toss to combine. Bake for 30 minutes.

3. Meanwhile, in a food processor, combine the vegan parmesan ingredients, if using, and blend until the mixture is crumbly.

Vegan kale caesar salad - Dr. Pingel

4. In a high-speed blender, put the dressing ingredients and blend on high until well-combined.

5. Chop the kale and place in a bowl. Add the vegan parmesan, if using, and drizzle with the dressing.

Vegan kale caesar salad - Dr. Pingel

6. Toss together, and serve with the sliced avocado and any desired add-ons.

Vegan kale caesar salad - Dr. Pingel

Vegan kale caesar salad - Dr. Pingel

Vegan Kale Caesar Salad

Print Recipe Pin Recipe
Total Time 35 mins

Ingredients
  

Salad Filling

  • 1 large sweet potato, diced
  • 1 can (15.5 ounces) chickpeas, drained and rinsed
  • 1 tbsp extra virgin olive oil
  • 1 tsp himilayan sea salt
  • 1 tsp black pepper

Vegan Parmesan (optional)

  • 3 tbsp hemp seeds
  • 3 tbsp nutritional yeast
  • 1/2 tsp Himilayan pink salt
  • 1 tsp garlic powder

Dressing

  • 2 tbsp extra virgin olive oil or avocado oil
  • Juice of 1 lemon
  • 2-3 tbsp Juice of 1 lemon
  • 1 tbsp Dijon mustard
  • 2 tsp nutritional yeast
  • 1/2 tsp sea salt 
  • 1/2 tsp black pepper
  • 1/4 cup water

Salad Base

  • 1 large bunch (about 8 cups) dinosaur kale, washed, stems removed, and chopped 
  • 1 Hass avocado, sliced

Instructions
 

  • Preheat the oven to 375 degrees F.
  • On a baking sheet, place the salad filling ingredients, and toss to combine. Bake for 30 minutes.
  • Meanwhile, in a food processor, combine the vegan parmesan ingredients, if using, and blend until the mixture is crumbly.
  • In a high-speed blender, put the dressing ingredients and blend on high until well-combined.
  • Chop the kale and place in a bowl. Add the vegan parmesan, if using, and drizzle with the dressing.
  • Toss together, and serve with the sliced avocado and any desired add-ons.

What's So Sweet About Sweet Potatoes? 7 Nutritional Benefits of Sweet Potatoes

When it comes to plant-based complex carbohydrates, sweet potatoes are my go-to food! They’re filling with a slightly sweet flavor that I absolutely adore. But, it’s not just the taste I love—the many nutritional benefits of sweet potatoes are what truly make them one of my favorite foods. There’s nothing like eating a delicious meal and knowing that you’re providing your body with quality nutrients that support optimal health. Plus, it’s so easy to bake or roast a sweet potato or even add it to one of your favorite recipes, making it a really versatile food.

Let’s take a closer look at the many nutritional benefits of sweet potatoes as well as some of the many ways you can enjoy eating them! If they aren’t already, I’m sure sweet potatoes will become one of your favorite foods in no time!

 

7 Nutritional Benefits of Sweet Potatoes

The nutritional benefits of sweet potatoes stem from the fact that they’re loaded with many vitamins and minerals—from vitamins A and C to magnesium and potassium. They’re even rich in fiber and many health-promoting antioxidants. Here are seven of the amazing nutritional benefits of sweet potatoes, some of which may surprise you!

1. Help strengthen your immune system

Sweet potatoes are a great source of beta-carotene, an antioxidant known as a carotenoid that produces a red/orange pigment in certain plant-based foods. While beta-carotene is commonly associated with carrots, it actually exists in great abundance in sweet potatoes.

Amazingly, beta-carotene is a precursor for vitamin A, meaning your liver actually converts any beta-carotene you consume into this health-promoting vitamin. And, when this happens, it helps your body to both prevent and fight infections.

In fact, studies have shown that a vitamin A deficiency actually impairs your natural immunity by blocking the normal regeneration of your mucosal barriers. [1] This makes adequate beta-carotene consumption vital because mucosal barriers actually keep the bacteria and toxins in your environment from regularly entering into your body. So, anytime you have an inadequate intestinal mucosal barrier, it allows more microbes and toxins to enter your body, which can result in inflammation. [2]

Moreover, these barriers allow water, nutrients, and other health-promoting factors to enter into your body, keeping you healthy and your immune system strong.

2. Can help manage stress and anxiety

When it comes to the nutritional benefits of sweet potatoes, their ability to help manage stress and anxiety is one not to be missed. You see, one sweet potato contains 30 to 35 mg of magnesium.

Why does this matter? Well, magnesium is very involved in producing the very neurotransmitters that help to keep you calm. In addition, magnesium is also involved in producing cortisol, which is the hormone produced to help your body adapt during times of stress. So, when you aren’t getting enough magnesium, you’re at an increased risk of higher stress levels as well as more bouts of anxiety.

In fact, one animal study revealed that a magnesium deficiency could increase both anxiety and depression. [3] And a 2014 study revealed that lower levels of antioxidants were linked to symptoms of anxiety. [4]

Give their magnesium and antioxidant content, it’s easy to see how regularly consuming sweet potatoes could support your body’s stress response and help to fight anxiety.

3. Support digestion

Sweet potatoes are also a great source of soluble fiber, which supports a healthy gut.

As you now know, the state of your gut is linked to many other health conditions, making gut health critical for overall health. In fact, a 2018  study revealed that purple sweet potatoes actually act as a prebiotic by promoting the growth and development of healthy gut bacteria. [5]

Additionally, a 2020 study showed that the dietary fiber in sweet potatoes significantly increased the amount of Bifidobacterium and Lactobacillus (good bacteria) in the microbiome. These bacteria are known to improve digestion as well as absorption in the gastrointestinal tract. [6]

4. May help improve memory

Just as the antioxidant beta-carotene provides plant-based foods with a red or orange color, the antioxidant anthocyanin provides them with a purple color. But the difference here is that foods known to contain anthocyanin are typically referred to as “superfoods,” thanks to this antioxidant’s many health properties.

In fact, anthocyanin, which is famously found in high amounts in purple sweet potatoes, has been shown to enhance memory as well as boost focus in animal studies. [7] Furthermore, research has shown that consuming foods rich in anthocyanin boosts focus and attention in children.

According to a 2012 study, children aged 7 to 9 consumed either a control beverage (with no anthocyanin), a beverage containing a moderate amount of anthocyanin, or a beverage containing a fairly large amount of anthocyanin. The children were then asked to complete certain memory- and focus-related tasks. The researchers found that memory, attention, and focus were all significantly better in the children who consumed the anthocyanin beverage than those who drank the control beverage. [8]

5. Support eye health

When it comes to the nutritional benefits of sweet potatoes, we can’t ignore their ability to support eye health. And, once again, we can largely link this back to its vitamin A content and beta-carotene content.

Did you know that vitamin A has been shown to help soothe eye inflammation? One study followed 12 patients who had a type of eye inflammation known as superior limbic keratoconjunctivitis. The researchers found that using eye drops containing vitamin A were found to be an effective treatment in 10 of the 12 patients. [9]

Additionally, a 2019 study revealed that vitamin A consumption improved the quality of tears in patients with dry eye, exhibiting how helpful vitamin A can be for eye health. [10]

6. Contain anti-inflammatory properties

Sweet potatoes are also known to fight inflammation—once again due to its vitamin A and beta-carotene content. In fact, studies have shown that having adequate levels of vitamin A can actually help fight inflammation by keeping your immune system from overacting.

According to a 2017 review, both clinical trials and animal studies have shown that consuming carotenoids reduced systemic inflammation in young infants as well as neuroinflammation in people with brain injuries. [11]

Furthermore, the researchers stated that consuming vitamin A, in select cases, could improve inflammation. They also surmised that vitamin A’s positive effects on both the immune system and the integrity of epithelial tissue (the protective tissue surrounding your organs and blood vessels) are the main mechanisms in preventing disease.

7. Support healthy blood sugar levels

Finally, the last of the nutritional benefits of sweet potatoes is the ability to fight diabetes by supporting healthy blood sugar levels.

In 2008 study, researchers conducted a trial on 27 patients with type 2 diabetes. They found that consuming an extract of sweet potatoes improved the participants’ insulin sensitivity, fasting glucose, hemoglobin, and triglycerides. [12]

Also, a 2011 study revealed that consuming sweet potatoes helped to manage blood sugar levels, especially compared to white potatoes. The researchers stated that due to their ability to minimize post-meal blood sugar spikes, sweet potatoes could aid in managing type 2 diabetes. [13]

 

Nutritional benefits of sweet potatoes - Dr. Pingel

 

Baked, Roasted, Mashed, and More: The Many Ways to Eat Sweet Potatoes

As I mentioned above, you can enjoy the nutritional benefits of sweet potatoes in many ways. Whether you prefer them baked, roasted, boiled, or mashed, sweet potatoes are delicious and will provide the health benefits you’re seeking.

But, just in case you want to try a few recipes, I’ve provided a few links to some of my favorite preparations. They vary from pizza crusts to side dishes to dessert-inspired muffins, so you can choose from recipes that feature sweet potatoes prominently or those that incorporate it without making it a featured ingredient. Take a look at the list below and see which appeal most to you:

I hope you find these recipes delicious and filling—I know my family does. And the best part? You can eat them with confidence, knowing you’re filling your body will all the nutritional benefits of sweet potatoes and leading your body toward optimal health!

 

Key Takeaways