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Martin Granger

About Martin Granger

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seasonal alkaline fruit

12 Alkaline Fruits That Will Energize Your Life

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Remember when we chatted about the Alkaline diet in our previous post? We thought it might be helpful to give you some more options so we put together a series and decided to share a list of our top 12 Alkaline Fruits to eat. From bringing health benefits like increasing energy and reducing inflammation, we will discuss why these 12 Alkaline Fruits will energize your life. We hope you enjoy incorporating these fruits into your diet as much as we do.

1. Apples: 

“An apple a day keeps the doctor away” might sound clichĂ©, but there’s truth in those words. Apples are the perfect alkaline fruit for an alkaline diet. They are high in fiber and vitamins, and let’s not forget, they’re the perfect on-the-go snack. Apples are a great source of soluble fiber, known as pectin, which helps in lowering cholesterol levels. There are so many different types to choose from. Which is your favorite?
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sliced mango laying on a cutting board

2. Mangos:

Who doesn’t love a good mango? Sweet, juicy, and satisfying (when they are ripe of course), they’re alkaline-forming and packed with vitamins. These alkaline fruits are rich in vitamin A, crucial for eye health, and vitamin C, essential for immune function. They also contain mangiferin, a compound known for its anti-inflammatory properties.

3. Currants: 

These tiny berries are packed with vitamin C, vital for immune health and collagen production. They also boast a high concentration of anthocyanins, antioxidants that support cardiovascular health. I love adding these to my salads, trail mix or in any recipe where you might use raisins.
dried-currants on a white background
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4. Figs

Figs are a good source of calcium, important for bone health, and potassium, which helps to regulate blood pressure. These alkaline fruits aid in neutralizing stomach acidity. I absolutely love figs for their sweet flavor. Any time I see figs, I am reminded of visiting family in the Southern United States during the summer months.

5. Burro Bananas:

You might be wondering how these are different than “normal” bananas. They are different in several ways, but the most visible difference is in their size. They tend to be shorter and stubbier than a typical banana. These bananas are rich in vitamin C and B6, supporting immune and brain health. They also have a low glycemic index, making them ideal for blood sugar management.
alkaline fruit - burro-bananas on a table
green-pears

6. Pears

Pears are not alkaline, but they are also super gentle on the stomach and brimming with fiber. Pears contain high levels of boron, a mineral that helps the body retain calcium, thus promoting bone health. They also have a high fiber content for digestive wellness.

7. Grapefruit

Grapefruit is like that friend who’s always refreshing to be around. This citrus gem is perfect for alkalizing your body and is loaded with Vitamin C. Plus, it’s a great ally in your weight loss journey. Aside from their benefits, grapefruits are also extremely tasty. I personally think ruby red grapefruit are the best tasting.
sliced-grapefruit
hand holding Alkaline Fruit - muscadine grapes

8. Muscadine Grapes

A surprising favorite of mine during the fall season are Muscadine Grapes. These were not my favorite grapes to consume as a kid, but somewhere along the journey of life, I came to really enjoy these. I later learned about their amazing health benefits. They are high in antioxidants and resveratrol, which help to keep your heart in top shape.

9. Strawberries:

Strawberries are more than just a summer fling. They’re alkaline fruit, rich in vitamin C, and perfect for keeping your blood sugar in check. I especially love to eat them in my fresh smoothies. Add them to your diet, and it’s like telling your body, “I’ve got you covered.
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10. Key Limes

Key limes are more than a pie ingredient; they’re great for alkalizing the body. This may come as a surprise since they are a citrus fruit and citrus fruits tend to be associated with acidity. They’re packed with vitamin C, antioxidants, and have anti-inflammatory properties, making them beneficial for overall health. These have become a staple in my kitchen! I use them almost daily by squeezing them in smoothies or in my water.

11. Dates:

Another surprising addition to my alkaline fruit list are Dates. Not only are they alkaline, but they are also sweet and nutritious. They’re high in fiber, which aids in digestion, and are a great source of essential minerals like potassium, magnesium, and copper. They also contain flavonoids, carotenoids, and phenolic acid, known for their anti-inflammatory properties. I have used them in so many different recipes especially as a natural sweetener. I love to use them in my plant based milk recipes. You can also check out the video below and incorporate these dates into any of the options.
Alkaline Fruit - dried dates in a bowl

Alkaline Fruit in Plant Based Milks

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12. Watermelons

Last, but certainly not least on the list of the top 12 Alkaline Fruit are Watermelons. These are by far my favorite fruit are the summer. Watermelons are a great source of lycopene, which is beneficial for heart health and may lower the risk of certain types of cancer. They also help hydrate the body due to their high water content. I literally could write a book about the many benefits of watermelons. If you haven’t added these to your list of fruit, what are you waiting for?

That’s about it

Incorporating these alkaline fruits into your diet is not just great for your taste buds but it’s amazing for your overall health. Each fruit brings its unique set of nutrients and benefits, making them an essential part of a balanced diet. It was extremely hard to only select 12, but rest assured that we will share more. Stay healthy and savor every bite of these wonders! If this has been helpful, please drop a comment below and let us know.

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In case you need some other tips on how other ways you can incorporate these alkaline fruits in your diet, check out our video where we covered some weight loss juices.

Be sure to check out our E-Books to get more recipes and our 7-Day Smoothie Challenge.
Plant Based Proteins

Vegan Protein: The Game-Changer in Your 2024 Fitness Journey

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Welcome to 2024, the year where your fitness journey aligns with the power of plants! As we embrace a world where well-being and sustainability go hand in hand, let’s dive into the world of vegan protein – a true game-changer in the realm of health and fitness.

Protein: Not Just a Nutrient, but a Lifestyle!

Forget the old-school notion that protein is all about meat. This is one of the biggest myths about a plant-based diet. Enter the era of lentils, chickpeas, tofu, tempeh, and quinoa – your new fitness allies. These plant-based superstars are not just about building muscle; they’re about building a healthier, more vibrant you.

Lentils: The Mighty Muscle Builders

Picture this: a tiny lentil, unassuming yet packed with about 18 grams of protein per cup. These little wonders are not just protein-packed; they’re also rich in essential amino acids crucial for muscle repair. Add them to your salads, soups, or curries, and watch your fitness game soar.
Lentils: protein and fiber-rich legumes.

Chickpeas: The Versatile Protein Champions (My Personal Favorites)

Chickpeas, the heart of hummus, are more than just a dip ingredient. With 15 grams of protein per cup and a wealth of amino acids, fiber, and iron, they’re your go-to for a post-workout meal. Toss them in salads or roast them for a crunchy snack; they’re as versatile as your workout routine. Check out one of our previous posts where we made a chickpea tofu.

Seitan: The Plant-Based Protein Powerhouse

Seitan is becoming more popular. It stands out as a unique and powerful source of protein. Often called ‘wheat meat’, this protein-rich food is a game-changer for those exploring plant-based diets, especially in a fitness context. Seitan is made from gluten, the main protein found in wheat. It’s created by washing wheat flour dough with water until all the starch granules are removed, leaving a sticky mass of pure gluten protein. This process results in a chewy, meat-like texture, making Seitan a popular meat substitute. Seitan comes with about 25 grams of protein per 3.5 ounces, Seitan is a robust source of plant-based protein. It’s low in carbohydrates and fats, making it an excellent option for those focusing on muscle building and overall fitness. Plus, it’s a versatile ingredient that can absorb flavors well, making it a delightful addition to a variety of dishes.
top view high protein meal

Tofu and Tempeh: The Plant Powerhouses

Some of the more popular forms of protein are tofu and tempeh. These soy-based heroes are complete proteins, meaning they offer all nine essential amino acids. Whether you blend tofu in your smoothies or use tempeh as a meat substitute, you’re fueling your body with around 15 grams of protein per serving. It’s time to get creative in the kitchen!

Quinoa: The Complete Protein Grain

Quinoa isn’t just a trend; it’s a nutritional treasure. As a complete protein and a gluten-free option, it’s perfect for everyone. With 8 grams of protein per cup, it’s ideal for your post-yoga or workout meal, keeping you full and energized. Quinoa is extremely versatile and you can use in a breakfast, lunch, or dinner recipe. 
A bowl of quinoa topped with red pepper flakes, adding a touch of spice to this nutritious dish.

Conclusion

As you navigate the autumn months, let the vibrant hues and diverse flavors of seasonal produce inspire your vegan culinary adventures. From the sweetness of apples and pears to the heartiness of squashes and the nutrient-packed goodness of leafy greens, fall offers a cornucopia of plant-based delights. Embrace the season, savor the flavors, and nourish your body with the best that nature has to offer on your vegan journey.
One Day a week Vegan Autumn Palette

Fall Flavors: Exploring the Best Seasonal Produce for Your Vegan Plate

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As the air turns crisp and the leaves begin their vibrant transformation, it’s time to shift our focus to the bountiful array of seasonal produce that fall graciously bestows upon us. For those following a vegan lifestyle, embracing the flavors of autumn not only adds variety to your plate but also ensures you’re nourishing your body with the best nature has to offer.

The Colorful Palette of Autumn

Fall brings with it a rich tapestry of colors in the form of fruits and vegetables. One standout is the humble apple. Whether enjoyed as a crisp snack, sliced into salads, or baked into warm desserts, apples provide a sweet and satisfying crunch. Varieties like Honeycrisp and Granny Smith come into their prime, offering a spectrum of flavors for your taste buds. Pairing perfectly with apples, pears make their entrance, offering a juicy and slightly grainy texture. Savor them fresh or incorporate them into salads and desserts for a delightful sweetness.

Hearty Squashes and Gourds

No exploration of fall produce is complete without the inclusion of squashes and gourds. Butternut squash, with its sweet and nutty taste, becomes a versatile ingredient for soups, stews, and even plant-based casseroles. Acorn squash, known for its distinctive shape, brings a mild, slightly sweet flavor that pairs wonderfully with various spices. Pumpkin, an iconic symbol of fall, takes center stage not just as a decoration but as a nutritional powerhouse. Rich in beta-carotene and fiber, pumpkin can be roasted for savory dishes, blended into soups, or baked into mouthwatering desserts, making it a must-have for any vegan autumn menu.
One Day a Week Vegan Gourds

Leafy Greens and Cruciferous Delights

While heartier fare dominates fall, leafy greens and cruciferous vegetables also have their moment. Kale, with its earthy flavor and robust texture, becomes a staple for salads and smoothies. Brussels sprouts, when roasted to perfection, offer a crispy exterior and a tender interior, making them a savory side dish that complements the season.

Cultivating a Seasonal Approach

Beyond the delightful flavors, choosing seasonal produce aligns with a sustainable and eco-conscious vegan lifestyle. Seasonal fruits and vegetables are more likely to be locally sourced, reducing the carbon footprint associated with transportation. By embracing the fall harvest, you not only support local farmers but also contribute to a more environmentally friendly food system.

Conclusion

As you navigate the autumn months, let the vibrant hues and diverse flavors of seasonal produce inspire your vegan culinary adventures. From the sweetness of apples and pears to the heartiness of squashes and the nutrient-packed goodness of leafy greens, fall offers a cornucopia of plant-based delights. Embrace the season, savor the flavors, and nourish your body with the best that nature has to offer on your vegan journey.
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Autumn Equinox Detox: Give Your Body the Tune-Up it Deserves

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As the leaves begin to change and the air turns crisp, nature undergoes a transformation during the Autumn Equinox. It’s a time when we witness the world shedding its old layers and preparing for a fresh start. But have you ever considered that your body deserves the same attention and care during this seasonal shift?

What does a car and your body have in common? They both require regular tune-ups to function at their best. Just as you wouldn’t neglect your car’s maintenance, it’s equally important to maintain your body’s well-being. As we approach the Autumn Equinox, we invite you to join us on an Autumn Detox to align with the changing season and rejuvenate your body.

dry-autumn-leaves-nature

Why Detox During the Autumn Equinox?

The Autumn Equinox marks a moment of balance between day and night, symbolizing equilibrium and harmony. It’s a reminder from nature that change is inevitable and necessary for growth. Similarly, our bodies accumulate toxins and excess waste over time, which can weigh us down and affect our overall health.

The Benefits of a Seasonal Detox:

  1. Boosted Immunity: Detoxing can strengthen your immune system, helping you ward off illnesses during the cold season.

  2. Increased Energy: Remove toxins, and you’ll likely experience a surge in energy levels, perfect for tackling autumn’s demands.

  3. Clearer Mind: A detox can also clear mental fog, leaving you feeling more focused and alert.

  4. Weight Management: Shedding excess waste can kickstart weight loss and improve digestion

Our 3-Day Detox Protocol:

Day 1: Preparation

  • Begin your detox with a plant-based diet rich in fruits and vegetables.
  • Stay hydrated with plenty of water or herbal teas.
  • Reduce caffeine and processed foods.

Day 2: Deep Cleansing

  • Embrace a day of juice fasting with fresh, homemade juices.
  • Incorporate detoxifying ingredients like lemon, ginger, and leafy greens.
  • Engage in light exercise or yoga to aid in the cleansing process.

Day 3: Recovery

  • Gradually reintroduce solid foods, focusing on whole grains and lean proteins.
  • Continue to hydrate and nourish your body with nutrient-dense meals.
  • Reflect on your detox experience and set intentions for the season ahead.

Join Us in Welcoming Autumn with Renewed Vitality

No matter when you stumble upon this post, it’s always a great time to prioritize your well-being. If you’re interested in receiving our free detox protocols and guidance, sign up below. Our mission at One Day a Week Vegan is to empower individuals to take control of their health.

During this Equinox, let’s align with nature’s wisdom and give our bodies the tune-up they deserve. Shed the excess, embrace balance, and step into the new season with vitality and purpose. Good luck on your detox journey! 🍂🌿🌞

Chickpea Tofu

Exploring a Tasty Alternative: My Chickpea Tofu Experience

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When we talk about vegan food, tofu often comes to mind. I remember my early perceptions of tofu, long before I considered going vegan. To be honest, I wasn’t a big fan of it. While I had encountered tofu dishes that tasted good, it still didn’t quite appeal to me. It was only later that I discovered traditional tofu is made from soy, and my reservations about soy began to surface. You see, I had concerns about consuming too much soy, and for good reason. Excessive soy intake has been linked to adverse effects on the human body, especially in my case, as it can lead to an excess of estrogen. This was one of the key reasons why I decided to steer clear of traditional tofu. However, I found myself in need of a quick and versatile recipe to expand my vegan options. That’s when I stumbled upon the idea of making chickpea tofu. At first, I was a bit skeptical, but I decided to give it a try. To my surprise, it turned out to be quite delightful – even better than I expected.
Chickpea tofu not only provides a delectable alternative to traditional tofu but also avoids the concerns associated with excess soy consumption. But that’s not all; chickpeas, the star ingredient here, come with a host of health benefits. Chickpeas are packed with plant-based protein, making them an excellent choice for vegans and vegetarians. They are also rich in dietary fiber, promoting digestive health and helping maintain steady blood sugar levels. The presence of essential vitamins and minerals, such as iron, magnesium, and folate, contributes to overall well-being. But what gives our chickpea tofu that extra edge is the inclusion of dulse granules. These nutrient-rich sea vegetable flakes not only add a unique umami flavor but also bring additional health benefits to the table. Dulse is an excellent source of iodine, a crucial mineral for thyroid health. It’s also packed with antioxidants and essential vitamins like B12, making it a valuable addition to a vegan diet.
The beauty of this recipe lies in its simplicity and the ease of finding the ingredients. I used chickpea flour, a pinch of sea salt, some onion powder, and dulse granules. Of course, you can always tweak these ingredients to suit your taste. Chickpea tofu with dulse granules not only offers a flavorful alternative to traditional tofu but also provides a nutrient-packed experience. It’s a healthy and satisfying choice that’s perfect for anyone looking to explore new horizons in vegan cuisine. Give it a shot and let your taste buds embark on a delightful journey of flavors and wellness! 🌱✨ #VeganDelights #ChickpeaTofu #HealthyEating #WellnessJourney

Click the image below to get the full recipe!
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The Vital Role of Fresh Fruits and Vegetables in Detoxification

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In a recent blog, I talked about how eating vegan doesn’t necessarily mean eating healthy. I discussed how I had an allergic reaction to something I ate while on a trip. I shared my journey of dealing with skin rashes and how I eventually found relief by embracing a mostly fruit-based diet. You can check out that post here. A few weeks ago, we shared a reel about detoxifying smoothies that you can make. This time, I want to go deeper and explore other compelling reasons why you might want to detox and how fresh fruits and vegetables play a central role in this process.
Why You Might Want to Detox
Fresh fruits and vegetables are packed with essential vitamins, minerals, and antioxidants. They provide our bodies with the necessary nutrients to support various detoxification pathways. Seeded fruits like watermelon, papaya, and kiwi are not only delicious but also offer an extra dose of dietary fiber and healthy fats that aid in the elimination of toxins.

1. Nutrient-Rich Powerhouses

Fresh fruits and vegetables are packed with essential vitamins, minerals, and antioxidants. They provide our bodies with the necessary nutrients to support various detoxification pathways. Seeded fruits like watermelon, papaya, and kiwi are not only delicious but also offer an extra dose of dietary fiber and healthy fats that aid in the elimination of toxins.
Choosing organic fruits and vegetables is a crucial step in detoxifying the body. Non-organic produce often contains pesticides, herbicides, and other chemicals that can accumulate in our systems over time. Organic varieties are grown without these harmful substances, ensuring that what you consume supports detoxification rather than adding to the toxin load.

2. Organic Purity

Choosing organic fruits and vegetables is a crucial step in detoxifying the body. Non-organic produce often contains pesticides, herbicides, and other chemicals that can accumulate in our systems over time. Organic varieties are grown without these harmful substances, ensuring that what you consume supports detoxification rather than adding to the toxin load.
Fiber-rich foods like leafy greens, apples, and berries promote healthy digestion and regular bowel movements. This is essential for detox because it helps eliminate waste and toxins from the body efficiently. Seeds found in fruits contribute to this by providing additional fiber, aiding in the cleansing process.

3. Fiber for Digestive Health:

Fiber-rich foods like leafy greens, apples, and berries promote healthy digestion and regular bowel movements. This is essential for detox because it helps eliminate waste and toxins from the body efficiently. Seeds found in fruits contribute to this by providing additional fiber, aiding in the cleansing process.
Many fruits and vegetables have high water content, which helps flush toxins out of the body. Staying hydrated is a fundamental aspect of detoxification. Organic cucumbers, for example, not only hydrate but also contain silica, a compound known to support the removal of heavy metals from the body.

4. Natural Hydration:

Many fruits and vegetables have high water content, which helps flush toxins out of the body. Staying hydrated is a fundamental aspect of detoxification. Organic cucumbers, for example, not only hydrate but also contain silica, a compound known to support the removal of heavy metals from the body.
Berries, in particular, are rich in antioxidants that combat free radicals and reduce oxidative stress. This not only supports detoxification but also helps protect your cells from damage. Additionally, the phytonutrients found in fresh produce play a significant role in the body's detox processes.

5. Antioxidants and Phytonutrients:

Berries, in particular, are rich in antioxidants that combat free radicals and reduce oxidative stress. This not only supports detoxification but also helps protect your cells from damage. Additionally, the phytonutrients found in fresh produce play a significant role in the body's detox processes.
A diet centered around fresh fruits and vegetables can help with weight management, a crucial aspect of detoxification. Excess weight can lead to toxin accumulation in fat cells. By maintaining a healthy weight through a diet rich in plant-based foods, you can support your body's natural detox mechanisms.

6. Weight Management:

A diet centered around fresh fruits and vegetables can help with weight management, a crucial aspect of detoxification. Excess weight can lead to toxin accumulation in fat cells. By maintaining a healthy weight through a diet rich in plant-based foods, you can support your body's natural detox mechanisms.
Detoxifying the body with fresh, organic, and seeded fruits and vegetables is a powerful and natural way to promote overall well-being. These foods provide essential nutrients, support digestive health, hydrate the body, and offer protection against harmful substances. By making conscious choices in your diet, you can help your body thrive and maintain its natural detoxification processes. So, embrace the goodness of nature’s bounty and let fresh fruits and vegetables be your allies to a healthier, toxin-free you.

If you want a free PDF of detoxifying smoothies, please sign up below.


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Is Eating Vegan Always Healthy?

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Health Benefits of Fruits and Vegetables

One prevalent misconception is that adopting a vegan lifestyle guarantees good health automatically. When I first made the switch to a vegan diet, I experienced immediate benefits, such as alleviating allergy issues, shedding excess weight, and reducing body fat. Initially, I prepared most of my meals from scratch due to the limited vegan options available. However, over time, this became time-consuming, leaving me with little time for other activities. So, when I stumbled upon new “vegan” restaurants and products, I eagerly embraced them to save time and savor some delicious food.

Yet, as I delved into these convenient vegan options, I unintentionally fell into the trap of consuming a lot of vegan junk food—processed foods filled with sugars and refined flour. My diet became carb-heavy, which eventually led to skin issues. During a trip, I had a reaction to something I ate, resulting in an uncomfortable and alarming skin response. Unfortunately, I didn’t have my usual remedies on hand, and my skin condition worsened rapidly, leaving me frustrated and searching for a solution. When I finally returned home, I began treating my skin with a combination of natural remedies, including diatomaceous earth, sea moss gel, activated charcoal, and aloe vera. While these seemed to help at times, the improvement was inconsistent, leaving me feeling perplexed.
After a couple of weeks, I still experienced flaking issues despite using these products regularly. That's when I realized my diet was the missing link. I decided to embark on a three-day mostly fruit diet, focusing on watermelon, dark cherries, cucumbers, and honeydew, all of which were abundant and in season at the time. To my delight, my skin started to clear up, and I noticed a surge in energy.

Fruit to the Rescue

After a couple of weeks, I still experienced flaking issues despite using these products regularly. That's when I realized my diet was the missing link. I decided to embark on a three-day mostly fruit diet, focusing on watermelon, dark cherries, cucumbers, and honeydew, all of which were abundant and in season at the time. To my delight, my skin started to clear up, and I noticed a surge in energy.
However, during another trip, I ran out of fruits and resorted to buying quick, processed vegan meats. Unfortunately, this choice proved problematic, causing further reactions in my body. Intrigued by the ingredients, I discovered substances like Methylcellulose and Maltodextrin, which prompted me to rethink my approach. While I acknowledge that these “meats” played a role during my transition to veganism, I no longer feel dependent on them to wean myself from meat.
Additionally, my affection for white potatoes and vegan sweets presented another challenge, but I realized it was time for a change. I embraced a diet primarily centered around fruits, significantly reducing processed foods and sugars, and once again witnessed a marked improvement in my skin health.

White Potatoes

Additionally, my affection for white potatoes and vegan sweets presented another challenge, but I realized it was time for a change. I embraced a diet primarily centered around fruits, significantly reducing processed foods and sugars, and once again witnessed a marked improvement in my skin health.
So, if you’ve ever questioned whether it’s possible to be an unhealthy vegan, my experience underscores the importance of being mindful of our food choices and the impact they can have on our overall well-being.

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