Exercise Moves To Avoid Foot Pain

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Health.com says that there are exercises high-heel lovers should do in order to prevent pain. We know that anyone who likes to wear 3-4 inches of high heels to work would soon experience foot pain. That’s why we want to let you know ladies, there’s a solution for this.

These were recommended by a podiatrist.  Add these to your routine so you won’t have to experience that uncomfortable and uneasy side effects of high heels.

3 Exercises High Heel Lovers Should Do to Avoid Foot Pain

Anyone who’s ever squeezed into a pair of sky-high shoes knows heels can be hell on your feet. But the problems may not stop there. Wearing heels regularly can also affect your leg muscles over time, says podiatrist Bobby Pourziaee, a Los Angeles-based foot and ankle surgeon and the founder of the Spa on Rodeo. Read more…

These are the ultimate exercises that you can do to stop foot injuries. You have to stop ignoring your feet. It will eventually make you pay the price. It’s just either pain or injury or both. There are moves to ease pain and avoid injury at the same time.

Here are the exercises to execute pre- or post-workout to enhance your flexibility in your lower extremities. These are pretty effective. Check it out: 

8 Exercises to Prevent Foot Injuries

Stand facing a wall. With heels down, slowly rotate the back knee from the 12 o’clock to 1 o’clock position; lean until you feel a gentle stretch in your upper calf. Hold 30 seconds; switch legs. To target your lower calf, bring your back foot in six inches, bend knees and repeat the stretch. Do after running. Read more…

Prevention.com says that these stretches can relieve your morning foot pain. Most of the time, we get really stiff in the morning. The soft tissue and joints in our feet are not active when we sleep so that’s the effect in the morning.   

This was thoroughly elaborated by Isaac Tabari, DPM, a podiatrist and founding director of NYC Podiatry Center of Excellence in New York City. In order to stop this from happening, you can do these basic moves for your lower extremities:

6 Stretches To Relieve Your Morning Foot Pain

If you hop out of bed with a spring in your step, good for you. But too many of us gingerly ease out of bed, wincing or hobbling through the first steps of the day. Read more…

Check out this video from Running Injury Free Revolution about the basic running Foot Pain Exercises:

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Hot Spinach Dip

Hot and cheesy spinach dip, grab some chips, toasts or crudites and dig in! Perfect for parties or gatherings, you can double or triple the recipe as needed.

I first posted this recipe back in 2010, my oldest daughter Karina loves this dip! It was the only way I could get her to east spinach and made it often for her as an after school snack. With the Superbowl coming I thought I would revive it! You can prepare this a day ahead and bake as needed. It can also be frozen before heating up if you want to prepare this a few days ahead.

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When You’re Bad at Goodbyes, You Say ‘See Ya Later’

I still remember sitting in my apartment in California, on the phone to Jenn, brainstorming about a site that would become Fit Bottomed Girls. What started as a fun little side project while we both had full-time jobs grew and grew. Thousands of posts, four websites, two books and a Today Show appearance later, I’m stepping away. As I mentioned yesterday on Fit Bottomed Mamas, it wasn’t a decision I’ve made lightly, but sometimes the right decisions are the hard decisions. I’m not entirely sure what the future will hold for me. For now, my three little kiddos are content to …

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Muscle Building Tire Workout: Intense Ways To Get Fit!

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Men’s Fitness shares the tire workout that will absolutely do some wonders to your body. Just a bit of a warning: there will be flipping, hammering, pushing and jumping. If that tires you out, then this one’s not for you. But on the other hand, if that excites you, get cranking!

Every time you hit the gym, there are some moves and even equipment that make you feel like a superhero. Something about rugged gym gear and equipment just makes it even more enticing to work on. Practicing on a tire makes it possible for you to achieve more.

The Workout That Will Crush You

WHEN YOU WORK out, there are certain moves, routines, and pieces of equipment that make you feel invincible, downright rugged, and somewhat on par with Hollywood giants like Dwayne Johnson, Chris Hemsworth, and Joe Manganiello. Read more…

Muscle and Fitness discusses these three unique uses for the tractor tire. This one serves as a great conditioning tool. There are two popular moves: tire flip and sledgehammer smash. These are great body movements that require a high metabolic demand.

The simplest of all equipment: cost-effective. There are shops that offer these in affordable prices. Go to your local junk yard and get one.

To jumpstart your routine, check these three exercises that you can incorporate in your daily workout.

3 Unique Uses For The Tractor Tire

Get more mileage out of this working man’s training tool.

The benefits of keeping a nice, big tractor tire in your garage are twofold… Read more…

Live Strong tells us that this training isn’t just about tire flips and hammer slams. This workout lets you do a total-body workout. Try to check tractor tires in your local tire-recycling center. This single piece of equipment is going to be your efficient conditioning tool.

This can even be a substitute for a stability ball, weight bench and free weights. Once you have your tire, start executing these 14 exercises from Amen Iseghohi.

14 Muscle-Building Moves

Once you have your new training tool, check out these 14 muscle-building exercises from Amen Iseghohi, personal trainer and owner of Amenzone Fitness, which focus on functional strength, challenge your muscles in a new way and add variety to your strength-training routine. Read more…

Take a look at this video from Joe Daniels Swing This Kettlebell. This is an Intense [Full Body] Tire Workouts:

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Kale Salad with Roasted Sweet Potato, Dried Cherries, Feta & Pepitas

This beautiful salad, made with massaged kale, roasted sweet potatoes, dried cherries, crumbled Feta cheese and pepitas is both nourishing and delicious!

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Our Best Advice for Exercise Newbies

We love our readers. And we always want to help them any way we can. So when Eiri in Kansas sent us this video and an email saying, “I just started a vlog to document my journey to a healthier me because I cannot afford a gym or a dietitian or anything like that, and I was hoping that by reaching out online I could get some people to give me some more tailored advice to help me achieve my goals,” we were like: we got you girl. Here’s Eiri’s first vlog entry: And here’s her big goal and motivation: …

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Crab Cakes Benedict with Avocado Relish

Treat yourself or your loved ones to this special dish – baked crab cakes topped with avocado relish and a poached egg. Perfect for breakfast, lunch or brunch!

Traditional Eggs Benedict are made with Hollandaise sauce, but I prefer to skip the Hollandaise which shaves off about 200 calories, the egg yolks are perfectly silky on their own!
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Skinnytaste Dinner Plan (Week 61)

Skinnytaste Dinner Plan (Week 61). This past week I returned to one of my favorite places… Charleston! While there I cooked a few Skinnytaste recipes for a group. One of those recipes was the roasted cauliflower rice that we had with fresh fish we picked up at the local fish market. It was so good, I added it back on the menu this week, hope you enjoy!

Skinnytaste Dinner Plan (Week 61)

Monday: Crock Pot Minestrone Soup (Making in my Instant Pot)
Tuesday: Turkey Taco Spaghetti Squash Boats (on taco shells for Madison)
Wednesday: Stuffed Pepper Soup
Thursday: Leftovers
Friday: Flounder Piccata with Roasted Cauliflower “Rice” with Garlic and Lemon
Saturday: Dinner Out
Sunday: Pressure Cooker Stewed Chicken With Corn (Pollo Guisado Con Maiz) over brown rice

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Food Wonders: Healthiest Forms Of Fat

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James Demedeiros tells us that fat shouldn’t be avoided. It is not the enemy – only if you consume it in its healthiest forms. People have different eating habits and there are some who tend to believe that they need to eradicate fat in their diet. Everything should be labeled low-fat.

However, our bodies really need fat. Scientists have discovered that egg yolks and butter are not all that bad. You just need to be meticulous in choosing the right kind. Check out the list from Men’s Fitness:

5 Fats You Shouldn’t Fear

So you’ve decided to lose weight—and that means getting rid of that stubborn fat that’s been hanging around your midsection. But even as we prepare to shed holiday poounds, many of us struggle to develop new dietary habits. Read more…

Dr. Axe shares that a lot of people are wary about fat intake. We’ve been told that everything that’s low- and non-fat are good and ideal for achieving the body that we want. It appears though that it’s one of the biggest lies ever. Not all of these foods are bad. We just need to consume the ones that are healthy.

Check out Dr. Axe’s list for the ones that can really be beneficial for your body. Some of these help lower bad cholesterol and shed excess weight.

The 5 Best Healthy Fats for Your Body

Are you afraid of fats? If so, you’re not alone. Fat in foods has been vilified in America for the past few decades, as low-fat and non-fat foods became the norm, and we were told that a low-fat diet would help us get the body we want. In fact, it’s one of the biggest nutrition lies that the public’s been told. Read more…

Judy Mouland says that people may still be surprised because of the benefits that you can get from this kind of food. People may still be misled because of the numerous dietary advices that you hear these days. Sometimes, you can’t even decide anymore.

One good example is fat – it has been labeled as the cause of high-cholesterol and cardiovascular diseases. New studies offer hope that these aren’t so bad. There are a lot of advantages when you eat it with the right amount. Let’s check her guide!

The 5 Surprising Benefits of Eating More Fat

“For years it has been painted as an evil monster and the root cause of high cholesterol, heart disease and obesity. But scientific studies now show that there are many benefits of eating more fat, and it’s time we started rethinking this essential part of our dietary regime. Read more…

Take a peek at Dr. Axe’s video about the good kind of fat:

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How We’re Reaching Our New Running Goals in the New Year

New Year. New rear. New running goals? We think so! via GIPHY And because you guys know that goals are always more likely to be reached when you’re held accountable to them (not to mention we’re a Brooks Running blog ambassador and affiliate and love all things running happy!), Kristen and I (Jenn) are sharing ours today! Running Goals for the New Year Jenn: Right now I’m running about once a week (maybe twice) for a set of intervals for about 30 minutes or doing a 2-mile tempo run. And while I don’t have any races planned, I would like to always be …

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Bottlebelt

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About the Bottlebelt! 

Keeps your gym essentials off the gym floor

BOTTLE • GYM MEMBERSHIP • KEYS • PHONE • JEWELRY • TOWEL

• BOTTLEBELT is designed to take the place of bottle holders via a magnet and silicone belt on exercise equipment where bottle holders are not provided. Simply wrap BOTTLEBELT around your bottle and magnetically stick it to the weight machine at a convenient location and begin your workout.
• BOTTLEBELT eliminates the need for repeated bending over to put down and pick up your bottle.Improving the flow of your workout.
• BOTTLEBELT keeps your bottle at arm’s length. Providing for more frequent hydration resulting in a better overall workout.
• BOTTLEBELT keeps your bottle sanitary and off the gym floor, eliminating tripping hazards and spills.
• BOTTLEBELT helps keep track of your bottle at the gym with a name tag and eight colors to choose from. This reduces the chance of losing, knocking over and confusing your bottle with others.
• BOTTLEBELT is made from highly elastic, durable, medical grade, vulcanized platinum silicone and is Latex-free, waterproof, easy to clean, and dishwasher safe. Will not scratch or damage surfaces.

Read more…

 

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Avoid These Major Mistakes When Endurance Training

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Take these methods from the pros, and live within these rules so you can stop making major mistakes when endurance training. You can make some progress now.

Men’s Fitness asked an endurance expert to share the mistakes you’re committing during your training. We’ve got tips on how to correct them for a more effective workout session.

People are always looking for ways to improve their endurance and stamina. However, athletes tend to pay attention to running and cycling. There’s no focus on strength. This is where it becomes tricky.

7 Ways To Boost Your Endurance And Stamina

It’s no wonder people are looking to boost their endurance and stamina. With the barrage of obstacle course races popping up across the country and around the world encompassing short sprints and herculean distances alike, these two traits are key. Read more…

Hammer Nutrition enumerates the errors that you’re most likely to do. Don’t worry – there are ways how to fix these.

The first flaw of athletes is excess hydration. Optimum nutrition means great performance. However, you need to know that you cannot overload or undersupply your body with the needed nutrients. Managing it is tricky, but control is key.

The Top 10 – The Biggest Mistakes Endurance Athletes Make

If you don’t drink enough, you’ll suffer from unpleasant and performance-ruining dehydration. Drink too much, however, and you’ll not only end up with impaired athletic performance, you may even be flirting with potentially life-threatening water intoxication. Read more…

Time To Run gives us a summary about these training errors that athletes usually overlook. The next one on the list is too much simple sugar consumption. This should be avoided because of its connection to a lot of diseases.

Another one is eating a lot of solid food during training. The best and most convenient is liquid nutrition. It gives you the right amount of calories and nutrients to keep you going for your workout.

Ten Mistakes Endurance Athletes Make

Simple sugar, not immediately required for energy, is stored as glycogen in the muscles or liver. If these two storage areas are full and there is no need by the body for more energy, then excess glucose is converted by the liver into triglycerides. Read more…

Check out this video from Denver Nuggets coach Steve Hess, and his tips for better endurance training.

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Bad News for Breakfast Lovers?

Breakfast is the most important meal of the day — or so we’ve heard all our lives, right? Now, don’t be alarmed, but as it turns out, the research that supports that claim was supported by cereal makers, aka the companies selling you breakfast. They might have been embellishing the truth a bit for their own benefit. A recent Associated Press article questioned the validity of this conventional wisdom, and it’s about time, I say. Apparently, the research paid for by companies such as Kellogg was so influential that even the U.S. Government “cited breakfast as a way to manage weight,” the …

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Tone Your Legs: Excellent Ways To Set Your Legs On Fire

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There may be a lot of fitness enthusiasts who incorporate squats in their daily routine. Pop Sugar talks about fun variations that you can execute. They gathered 10 of their tip favorites in order to design a sculpting and fast workout.

Performing a hundred squats may seem like a difficult feat, but you just need to try it out first! It can be challenging but you can definitely work your way through it. Check it out:

100-Squat Workout: The Quickest Way to Set Your Legs Ablaze

We love squats! They’re effective and fun — but you probably already know that. There are so many squat variations that we rounded up 10 of our favorites to create one killer and quick workout. We know doing a 100 squats sounds like a formidable challenge, but try it! You just might surprise yourself. Read more…

Fitness Magazine says that you can get well-defined legs and thighs using these moves. It will surely work your muscle fibers and will give you that overall sculpted look.

Most women are concerned that they’re going to bulk up. That’s not going to happen because of low testosterone levels. This kind of work out is great for your body because it works the leg muscles best. Do this routine three times a week and you’ll totally see the difference.

Love Your Legs Workout

If you think lower-body strength exercises will bulk you up, you don’t know squats, says physiologist Brad Schoenfeld, author of Sculpting Her Body Perfect. Read more…

Shape.com says that you can get leaner and stronger legs using these tricks. You can tone your lower body using these moves.

Your lower extremities are the easiest parts of the body to build firm muscles. You have around 200 muscles below the belt and doing these exercises will engage those muscles. Get active and move your butt off the couch! The more you work your lower body, the more that you’re going to see excellent results.

30 Tips to Get Lean, Strong Legs Faster

So get off your glutes and get your lower body going in everything you do. Stand on one leg for shoulder presses or squat during biceps curls. The more you work your lower half, the faster you’ll see results. Need more ideas? Try this total body routine. Read more…

Check out this exercise. Hollie Wakeham’s video teaches us how to tone our legs:

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8 Booty Exercises To Build, Shape and Lift That Butt

There is a lot to be gained from daily exercise that goes well beyond a good physique. For starters, there’s your health, physical and mental. Lose either one of those and it won’t matter how good your butt looks in your jeans. Commitment to a fitness program also builds self-confidence and promotes creativity. It can improve your sex life, your quality of sleep, your memory, and, well hell, it can be just plain ol’ fun. But sometimes, I’ll admit, it is all about that bass. If your backside could use a little work, (and whose couldn’t?) take your pick of …

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Keep These In Mind: The Worst Breakfasts For Weight Loss

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PopSugar says that these are the worst of the worst. When you’re trying to lose weight, steer clear of these types of foods. They’ve tackled at least seven in here. They might seem good for you, but they’re actually not.

A hearty meal is good but you also have to take note that a healthy breakfast is more preferable. It will make changes to your metabolism and your body. Plus, it helps you shed some pounds. Avoid the worst breakfasts for weight loss! Check it out:

7 Worst Breakfasts For Weight Loss — Find Out Why Avocado Toast Is on the List

A healthy breakfast that will help you drop pounds needs to offer protein, fiber, and healthy fats, so find out which ones certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition says you should avoid. Read more…

Eat This shows the worst foods to eat for your first meal of the day. After fasting for at least 12 hours, your body is craving for food in the morning. Without anything to eat, you’re going to be low on energy, moody, and prone to give in to cravings.

You’ve got to eat something. However, you need to make sure that you’re eating the right kind of fuel. After all, if you give your body junk all the time, you’ll even have a wider waistline.

The Unhealthy Breakfast Foods For Weight Loss

After a long night of fasting, your body is begging for nutrition in the morning. Without the proper fuel, you’re left with little energy, an offset mood, wacky cravings and potentially a wider waistline. Doesn’t sound too appealing, does it? Read more…

Live Strong talks about the types of food that you shouldn’t even be eating during breakfast time.  There are different news about the first meal of the day. Some studies indicate that it’s not even necessary in order to lose or maintain weight.

However, it doesn’t mean that skipping is already considered a healthy habit. Take note of its benefits if ever you’re thinking about boycotting your meal: it can start your day right, you’ll be in a better mood, and it can curb your cravings until noon.

The 9 Unhealthy Breakfasts for Your Waistline – and What to Choose Instead

A high-quality breakfast can start your day off right — providing you with lasting energy to fuel your day, curb your cravings and help lower your risk for some chronic conditions. Here are nine of the worst choices for breakfast and our top picks to get your day off to a healthier start. Read more…

Live Lean TV talks about these unhealthy Breakfast Foods:

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Instavit

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The Instavit Story

After a nearly fatal health crisis relating to his chronic Crohn’s disease, Dr. Jatin Joshi was prescribed bottles upon bottles of vitamin supplements to regain his health.  The problem was Jatin absolutely hated taking pills.  He found pill supplements to be inconvenient, unpleasant, and loaded with unnecessary fillers. That’s why he created Instavit®.  Not only was it fun and easy to take, but it tasted great too.  It wasn’t long before his entire family, as well as their friends and colleagues, swapped out their outdated pills for Instavit®.  And now, Dr. Joshi would like to share Instavit® with you! Read more…

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Youtheory

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About Youtheory

Youtheory is all about feeling good and living to the fullest, like we all did in our youth. We believe health comes from the inside. Our goal is to provide you with the highest quality products to enhance your overall health and wellness. We want our customers to choose our products because of the way they make them feel, inside and out. Aging is not a curse, but a blessing, so embrace it. Youtheory is here to help you age beautifully and thrive daily. Read more…

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NuGo

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The NuGo Path.

Over a decade ago, NuGo Nutrition introduced the world to the idea that great taste and great nutrition don’t have to be mutually exclusive. With a focus on creating nutrition bars with luscious taste, wholesome nutrition, and quality ingredients, NuGo established a reputation for making superior snacks. Since those early days, our core values have not wavered. But our ambition has grown. What began as a vision to create great-tasting, nutritious snacks has evolved into a mission to pioneer unique, delectable nutrition bars for many lifestyles.

The love our consumers have for NuGo bars comes from the perfect balance of quality, taste, and nutrition they find in every bar. Our bars are light, bakery-style snacks packed with nutrients and protein, and free of unnecessary, dense-tasting calories. Most of our protein bars are coated in REAL Dark Chocolate, delivering luscious, melt-in-your-mouth taste. REAL Dark Chocolate is made with cocoa butter, which has a low melting point that allows it to release its flavor immediately. Other companies use chocolate-flavored palm kernel oil, which is cheaper and easier to produce, but never melts in your mouth, imparting a waxy, unpleasant taste. Read more…

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Roasted Cauliflower “Rice” with Garlic and Lemon

I love cauliflower “rice”, and I love the nutty flavor of roasted cauliflower so I combined the two to make this easy low-carb side dish that goes great with just about anything from chicken, to steak or fish.

Cauliflower “Rice” uses finely chopped cauliflower, which makes a fantastic low-carb, grain-free stand in for rice. Many supermarkets carry it already chopped which is super time saving, but it’s just as easy to make at home with a food processor. The upside to chopping it yourself is you’ll save money and the shelf life of cauliflower is longer before it’s cut. (more…)

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How to Shake Up Those Resolutions and Keep Them Going!

This post is sponsored by Burt’s Bees™. Find more on our sponsored post policy here. We’re almost a whole month into 2017. And while your motivation to eat healthier and work out more may have been high that first week or two of January, I’m betting that by now, you might have slipped into some old patterns. So, let’s go ahead and do a resolution check-in shall we? via GIPHY Tell us honestly: How are those resolutions coming? Slipping? Bored? Darn near non-existent? Hey, it’s okay. You’re with friends here! And, remember, we love you just as you are. via …

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9 Reasons Why Peanut Butter Is a Health Food

Did you know that January 24th is National Peanut Butter Day? Maybe you’re thinking, “No! I still haven’t burned all those Christmas cookies off yet!” Don’t worry, I have some good news for you … Peanut butter is a health food. Trust me, I should know. Here’s a picture from a recent grocery-shopping excursion. PB was on sale for $3.99. So, how could I NOT buy enough to build a PB pyramid? I admit it. I am a peanut butter junkie, but at the same time, I’m a strong advocate of healthy eating. So naturally, I had to find at …

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Sweet Potato and Cashew Dip (from Tess Masters’ The Perfect Blend)

Contrary to popular belief, eating Paleo doesn’t mean your plate is piled high with red meat and bacon. It may have been true for me when I first started eating this waaaay back in 2010—because as a semi-vegetarian indoctrinated in the low-fat, high-carb mantra of the 90s, it’d been a long time since I’d eaten a nice, fatty piece of animal protein, and I was making up for lost meat. But these days, my typical plate consists mostly of vegetables, along with a palm-sized portion of high quality protein. No matter what our dietary stripe, I think we can all agree that eating more vegetables is a good thing.

My friend Tess Masters, who just happens to be a smart, sassy vegan (yes, I’m friends with vegans!), recently released her latest cookbook, The Perfect Blend, and it’s packed with delicious gluten-free and vegan recipes you can blitz up in your blender or food processor. As you’d expected, this cookbook includes some smoothie recipes, but the concoctions that really piqued my interest were the creamy dairy-free dips and sauces. Case in point: I’ve been making the Sweet Potato and Cashew Dip non-stop for the past few weeks. This creamy, savory, and tangy curry-infused dip is so lip-smackingly delicious that I got my non-Paleo pals and mom(!) addicted as well. If you struggle with eating your vegetables, just dunk them in this dip. You’ll be hooked, too!

For the timing challenged: The two rate-limiting steps in this recipe are roasting the sweet potato (which takes 45 minutes to an hour) and soaking the cashews (Tess recommends soaking the cup of raw cashews in 2 cups of warm water mixed with ½ teaspoon salt and ¼ teaspoon apple cider vinegar or lemon juice for 2 to 4 hours).

To speed things up:

1. Roast your sweet potato ahead of time and mash it straight out of the fridge and/or
   
2. Soak your cashews in 2 cups of boiling water for 10 minutes. I’ve tried both the slow method and the fast method, and the dip tastes fantastic either way. Choose the method that fits how fast you need it to get this dip in your belly!
   

Ready to blitz your way to happiness?

Makes 2½ cups

Ingredients

• 1 large orange-flesh sweet potato (e.g., garnet or jewel)
  
• 5 tablespoons extra-virgin olive oil, divided
  
• 1 cup (150 g) diced yellow onion
  
• 2 teaspoons minced garlic (about 2 cloves)
  
• 1 teaspoon Diamond Crystal kosher salt, plus more to taste
  
• ¼ cup (60 mL) fresh lemon juice
  
• 1 teaspoon apple cider vinegar
  
• 1 cup (140 g) raw unsalted cashews, soaked and drained (see note above)
  
• 1 teaspoon mild yellow curry powder, plus more to taste
  
• 1½ teaspoons ground coriander
  
• 1 teaspoon ground cumin
  
• ¾ teaspoon sweet paprika
  
• ⅛ teaspoon ground turmeric (optional)
  

Equipment

• Paring knife
  
• Chef’s knife
  
• Cutting board
  
• Rimmed baking sheet
  
• Bowl
  
• Fork
  
• 10-inch skillet
  
• Measuring cups
  
• Measuring spoons
  
• High speed blender (I own a Vitamix and KitchenAid and both are amazing. The Sweethome rates this Oster model very highly, and it’s reasonably priced. )
  
• Silicone spatula
  

Method

Preheat the oven to 400°F (200°C).

Prick the sweet potato all over with a paring knife or fork and lightly brush with olive or avocado oil. Place it on a rimmed baking sheet and bake for 45 minutes to an hour or until soft. (If you need more deets on how to roast a sweet potato, you can click here. You might as well throw on a few extra sweet potatoes so you can have leftovers!) Allow the tater to cool, peel off the skin, and mash the flesh with a fork. Set aside 1 cup (250 g) of the mashed sweet potato.

In a large skillet, heat 1 tablespoon olive oil over medium heat and sauté the onions with a pinch of salt for about 5 minutes or until soft and translucent.

Add the minced garlic and stir until fragrant, about 30 seconds. Allow the alliums to cool slightly.

Grab your high speed blender or food processor and pour the remaining ¼ cup (60 mL) olive oil with the ¼ cup lemon juice and 1 teaspoon apple cider vinegar. Add the onion mixture…

…cup of mashed sweet potato, cup of soaked and drained cashews…

…spices (1 teaspoon curry powder, 1½ teaspoons ground coriander, 1 teaspoon ground cumin, ¾ teaspoon sweet paprika, and ⅛ teaspoon ground turmeric), and 1 teaspoon kosher salt.

Blast on high for a minute until the resulting dip is smooth and creamy.

If you don’t have a powerful blender, you may need to periodically stop the machine and scrape down the sides of the container.

Serve with your favorite raw and blanched veggies.

The dip will keep in the fridge for about 5 days, but I bet it will be gone sooner than that. Good thing you baked extra sweet potatoes so you can make more dip!

Slightly adapted, with permission, from The Perfect Blend, copyright 2016 Tess Masters. Published by Ten Speed Press, an imprint of Penguin Random House LLC.

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Looking for more recipes? Head on over to my Recipe Index! You’ll also find exclusive recipes on my Webby Award-Winning iPhone® and iPad® app, and in my New York Times-bestselling cookbook, Nom Nom Paleo: Food for Humans (Andrews McMeel 2013).

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