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The <keyword id="20079609" type="General" weightage="20" keywordseo="konkan" source="keywords">Konkan</keyword> region, famed for its scenic coastline, lush greenery, and rich agricultural produce, has long been synonymous with high-quality cashews.<br /><br />In recent years, however, the Konkan region's once-thriving <keyword id="23886870" type="General" weightage="20" keywordseo="cashew-processing" source="keywords">cashew processing</keyword> industry has faced escalating challenges, forcing many local processors to operate under difficult conditions. <br /><br />Konkan cashews are cultivated along India's Konkan coast, primarily in Maharashtra and Goa. This region's tropical climate, fertile soil, and coastal environment contribute to the rich taste and high quality of the nuts. Cashews produced in this region are known for their creamy texture and slightly sweet, buttery flavour, making them a favourite in both Indian and international markets.<br /><br />They are also rich in healthy fats, protein, fibre, and essential minerals like magnesium, copper, and zinc, supporting heart health and energy levels.<br /><br />Cashew processors in Konkan, like a processing unit in Kankavli that handles about 5-6 tons of raw cashews in each batch, have seen increased demand for their product. However, meeting this demand is far from simple. Processing cashews involves a time-consuming series of steps, including drying, boiling, cutting, and grading. This intricate process, taking up to six days per batch, is compounded by fluctuating costs, a shrinking labour pool, and a limited supply of raw cashew nuts.<br /><br />Talking to about the challenges involved in Cashew Processing 'Akshay Gurav' a Cashew Processing Unit owner said, "I am from Kankavli in the Konkan area and run a cashew processing unit here. Cashews are very famous in the Konkan, so we have started processing cashews. Currently, we process around 5 to 6 tons of raw material."<br /><br />"For cashew consumers, it's quite simple, but for us, it's a process of at least four to five days. When the season starts, farmers bring cashews to us, which takes two to three days, then the cashews need to dry for about three days. After drying, there's the boiling and cutting, followed by drying again and then grading. So, the whole process takes a minimum of five to six days. While it may seem easy to others, it's quite challenging," said Gurav.<br /><br />Gurav said, "Over the past four or five years, this work has become much more challenging. First, the cost of raw materials fluctuates heavily. The market rate is not stable; it goes up sharply at times and then falls drastically, which is difficult to manage. Another major challenge is that we are not able to get the quantity of raw materials we need. We also struggle to find enough workers. The workers we currently have are staying out of luck, but the new generation is not interested in this work. Handling the cashews gets oil on the hands, which causes problems, and the whole process isn't appealing to them. Although we have new machines, we still need workers to operate them."<br /><br />He further added, "The imported raw material is much cheaper, while the locally sourced cashews are expensive, making it difficult for local processors to manage these costs. Although the government provides subsidies, they don't arrive quickly. Many people start processing units with the expectation of government support, but four to five years pass, and they still haven't received subsidies. In the last few years, many factories have shut down, and even now, about 90 per cent of the factories are closed due to a lack of raw material or because they are running at a loss."<br /><br />"Units are also shut down because this is not the season, and the required amount of imported raw material is not coming in. The quantity of cashews produced by local farmers in the Konkan is not enough to meet the demand of the many factories here. Local production is insufficient, and import supplies are not able to support this demand either," he added.<br /><br />Calling for support to secure the Industry's future he added, " I would say the government should encourage farmers to plant more trees, as this would increase their income. If their production increases, they would benefit, and prices would stabilize, which would also benefit us. If the government could reduce the 5 per cent GST on cashews, it would be very beneficial for us. Another point is that while the government is providing subsidies, it often takes four to five years to receive them, which limits the benefit. If these subsidies could be given within a fixed time frame, it would greatly benefit factory owners who rely on them."<br /><br />While 'Ragini Ramchandra' (a worker in the Cashew Processing Unit) spoke to ANI and said, "I have been working in cashew processing for 7 years. We face difficulties while boiling cashews, as the smoke that comes out causes coughing and breathing problems. When we extract the cashews, it leaves stains on our hands. Even now, we burn wood to extract the cashews. There are no other sources of livelihood here, so we continue doing this cashew processing work."<br /><br />Despite these obstacles, Konkan's cashew processors and farmers remain hopeful. With the right support, they believe the region's cashew industry can thrive once more, helping secure the livelihoods of local farmers and preserving Konkan's reputation as a premier cashew producer in India.<br />

Konkan's cashew industry faces uphill battle with rising costs, labor shortages and limited raw material

<ul class="summary-list"><li>Snack foods like cookies and chips tend to be convenient but ultra-processed. </li><li>If you're trying to cut down on UPFs, snacking between meals can therefore be a real challenge. </li></ul><p>When hunger strikes, grabbing a 3 p.m. chocolate chip cookie or after-work bag of chips can tempt even the most disciplined and dedicated healthy eaters.</p><p>That's probably because snack foods like these tend to be <a target="_blank" href="https://www.businessinsider.com/ultra-processed-foods-health-problems-study-2024-2">ultra-processed</a>, meaning they've been designed to be convenient and hyper-palatable, where food is made particularly moreish with the perfect combo of fat, sugar, and salt.</p><p>"These foods are marketed to us, and they are quite irresistible," UK-based <a target="_blank" href="https://www.businessinsider.com/reduce-ultra-processed-foods-nutritionist-tips-2024-1">nutritionist Rob Hobson</a>, told Business Insider, "You want to keep eating more of them." But there are minimally processed, healthier snacks at the store if you know what to look for, he said.</p><p>Hobson decided to cut down on UPFs partly because they are linked to health concerns such as cardiovascular disease, type two diabetes, and certain types of cancer. They are also associated with <a target="_blank" href="https://www.businessinsider.com/processed-food-makes-us-fat-leads-to-cancer-alternatives-2019-5">overeating and weight gain</a>, and tend to contain lots of salt, sugar, and saturated fats. Experts don't fully understand why processed foods are bad for our health, but the evidence suggesting that they are continues to grow.</p><p>Hobson he <a target="_blank" href="https://www.businessinsider.com/guides/health/diet-nutrition/what-is-processed-food">defines UPFs</a> as items containing five or more ingredients — many of which you wouldn't find in a regular kitchen — that often have a long shelf life and come in highly marketed packaging. </p><p>He shared the minimally processed snacks he picks up from the store when he's hungry and in a rush with BI.</p><h2>Fruit and nut bars</h2><p><a target="_blank" href="https://www.businessinsider.com/ultra-processed-foods-marketed-as-healthy-2023-9">Protein bars</a> tend to be ultra-processed, although they can certainly have their place in a balanced diet when eaten in moderation, dietitian Taylor Grasso previously told BI.</p><p>But snack bars made with just dried fruit and nuts are a good minimally processed option that you can pick up from a store, Hobson said. Nuts are a good source of plant-based protein and contain heart-healthy fats.</p><p>He's a fan of British brand Nakd's bars, which can be bought online in the US.</p><h2>Hummus and crudités</h2><p>Another healthy snack option is hummus paired with some chopped vegetables, such as carrot sticks.</p><p>Hummus contains chickpeas, a source of fiber and protein, and olive oil, which contains healthy fats.</p><p>Hobson recommended always looking at the nutritional label because some products contain fewer additives than others.</p><div type="image" title="Hummus." height="836" width="1254" msid="108768596" hostid="261" sizebytes="53448"></div><h2>Nut butter and rice cakes</h2><p>Grab a jar or squeezy packet of nut butter, such as peanut, almond, or cashew, with as few ingredients as possible, and spread it on a rice cake, Hobson said.</p><p>"That's a nice protein snack," he said.</p><h2>Plain popcorn</h2><p>You may be used to enjoying popcorn doused in salt and butter at the movie theatre, but if you eat it plain, it's a very healthy snack, Hobson said.</p><p>Popcorn is high in fiber and considered a whole grain, which is linked to a reduced risk of diabetes and cardiovascular disease.</p><h2>Fresh fruit</h2><p>Although it may sound obvious, fresh fruit, such as berries, oranges, and apples, is easy to pick up and eat on the go. You can't find a less processed snack than that.</p>

A nutritionist who cut down on ultra-processed foods shares his 5 go-to grocery store snacks  

<ul class="summary-list"><li><a href="https://www.insider.com/category/cashew">Cashews</a> can cost $15 per pound at <keyword id="6354851" type="UNKNOWN" weightage="100" keywordseo="retail">retail</keyword> in the US.</li><li>Each nut must be carefully extracted from its <keyword id="25913" type="ENTERTAINMENT" weightage="60" keywordseo="toxic">toxic</keyword> <keyword id="46532" type="COMPANY" weightage="60" keywordseo="Shell">shell</keyword> and processed over several days.</li><li>Without processing, <keyword id="1005461" type="PERSON" weightage="60" keywordseo="cashews">cashews</keyword> can be dangerous to touch and eat.</li></ul><p><em>Following is a transcript of the <keyword id="21654" type="COMPANY" weightage="60" keywordseo="video">video</keyword>.</em></p><p><strong>Narrator:</strong> Cashews grow in select tropical climates around the world from the bottom of a hanging fruit like this. Just 1 kilogram of cashews can cost $10 wholesale. That's over seven times as much as pea<keyword id="25914" type="COMPANY" weightage="60" keywordseo="nuts">nuts</keyword>. And in the US, retail prices for whole cashews can reach $15 per pound. But without intensive, precise processing, these nuts wouldn't be edible at all. So how exactly are cashews processed? And is this what makes them so expensive?</p><p>In 2017, the world ate 770,000 metric tons of cashews. They're one of the most popular and valuable nuts in the world, worth over $6 billion today. Cashews grow in tropical locations like India, <keyword id="13486" type="COUNTRY" weightage="60" keywordseo="Vietnam">Vietnam</keyword>, Ivory Coast, and here, in <keyword id="6355572" type="LOCATION" weightage="60" keywordseo="sri-lanka">Sri Lanka</keyword>. The trees are a member of the same family as poison ivy, and like poison ivy, cashew plants contain a toxin called urushiol. It's found in the plant itself and the brown oil inside a nut's shell. It can cause burns, itches, and blisters, which is why unprocessed cashews are considered dangerous to eat or touch. It's also why they require more rigorous processing than other nuts.</p><p><strong>Lahiru Dushyantha:</strong> Usually, people think that cashew products just come to the market as they are. No, this is a very complex process.</p><p><strong>Narrator:</strong> Each fruit grows just one shelled nut, called a drupe, which workers separate by hand. The nuts must then dry under the sun to help draw out some of the shell's caustic liquid. The most difficult and dangerous step is splitting open the nut, since toxic oil still coats the drupes. Cashews are brittle, so factories used to do this step manually to ensure machines wouldn't break the nuts. But doing this by hand has frequently raised issues within the industry. NGOs have called out some factories for overworking employees and putting workers at risk of burning themselves if they can't afford to buy gloves for protection. Today, machines are advanced enough to crack the shells cleanly, keeping the majority of nuts intact and helping minimize risks to workers.</p><p><strong>Lahiru:</strong> Presently, we do not have many people who can do this job, as many prefer other jobs. For us to meet the demand for continuous cashew supply, we need more employees. That is why we use machines to de-shell. That is the difference. Let's say that we can only de-shell 20 kilograms of drupes per day by hand. If we use the machine, we can deshell 40 kilograms per day. </p><p><strong>Narrator:</strong> After a machine splits open the shells, the next two crucial stages totally depend on workers, who have to do them by hand. The nuts are roasted to ensure, again, that the toxic liquid inside is destroyed. The next stage is particularly tedious, as it relies entirely on handiwork. Workers must peel off the husk, or the dry outer covering that surrounds each nut, because it's high in tannins and could irritate your throat. Removing it is a skill one masters with practice. Experienced workers de-skin only about 2.5 kilograms of cashews each night. This step is not only difficult but also has the biggest impact on price.</p><p><strong>Lahiru:</strong> It is like this. Experience is the main thing. If a newcomer joins us, that person cannot do it according to the required standard, meaning the nuts will be broken.</p><p><strong>Narrator:</strong> Cashews are graded by several features, like color, weight, and condition. Large whole nuts are most valuable.</p><p><strong>Lahiru:</strong> Whole nuts are the most expensive grade. The next grade is split nuts. Lastly, the broken nuts. If the price of 1 kilogram of whole nuts is 2,500 rupees [$34.26], the price of the split nuts will be 50 rupees [$0.68] less than that. The price of the broken nuts will drop down to 2,000 rupees [$27.39]. Because cashews are a seasonal fruit. </p><p><strong>Narrator:</strong> Because cashews can only be harvested once a year, growers like Lahiru save a portion of the nuts in stock so that they can continue making a profit in the months ahead. But it comes at a steep cost. Just stocking the nuts costs Lahiru more than $65,000 each year.</p><p><strong>Lahiru:</strong> Because cashews are a seasonal fruit. It is not something like coconut, in which you can get a harvest every month. Cashews can be harvested just once a year. We have to invest a huge amount of money and stock them. If cashews could be harvested on a regular basis, the market price would not be that high. As the crop is taken once a year only, cashews are expensive.</p><p><strong>Narrator:</strong> This causes prices to fluctuate a bit year-round. In December, Lahiru's supply has decreased, so prices typically increase. But it also depends on each country's supply chain. While Sri Lanka processes and sells many of its own cashews domestically, other countries export much of what they grow. It's likely that many of the cashews you buy in the US or Europe were grown in Africa, processed in Vietnam or India, and finally exported to the Western market. Africa produces half of the world's supply of cashews. Ivory Coast, for example, produced about 730,000 metric tons of raw cashews in 2019. But it exported over 90% of that. This is because Ivory Coast and other African countries still don't have a robust processing industry. Ivory Coast plans to expand domestic processing by 2024. But without it, cashews are significantly less valuable. In 2018, the export price of cashews processed in India and exported to Europe was 250% higher than the price paid to Ivory Coast farmers. Vietnam, on the other hand, was one of the first countries to invest in automation, making it a key location for processing cashews. Today, Vietnam is the largest cashew exporter in the world. In just the first three months of 2021, the country exported over 108,000 tons of cashews. Automation has also lessened the need to hire workers, which is a reason many factories in India and Sri Lanka still process manually.</p><p><strong>Susila Padmakanthi:</strong> In many homes, this is an inherited profession for generations. I think around 200 to 300 families in this village make an income from the cashew industry.</p><p><strong>Narrator:</strong> By hand or machine, processing cashews is no easy task. And the world's climate crisis could make it even harder. A 2013 report on the climate's impact on cashews shows unseasonal rains and heavy dew can impact the quality and quantity of the nuts. Just this year, Lahiru's harvest came late because of it.</p><p><strong>N.A. Maheepala:</strong> Because of the rain, it took some time for the sprouts to come. If it rains, the fruits will get washed out, resulting in less harvest. When the harvest is good, I usually collect around 1,000 kilograms per day. As the harvest is less these days, I only collect 300 to 400 kilograms per day.</p><p><strong>Narrator:</strong> Amidst climate challenges, cashews continue to be popular. Healthy-eating trends are key to driving demand, along with the versatility of the cashew itself -- another reason the nut remains so valuable. Whether used as a snack, cooking paste, or an alternative to milk or butter, cashews have many applications around the world. Researchers predict the market will grow to $7 billion by 2025. And although cashews are currently cheaper than they've been in recent years, demand is likely to drive prices higher in the future.</p>

Cashews don't come cheap - one pound at retail can cost you $15. Here's why they're so expensive.

New Delhi, Apr 3 () Former commerce and industry minister Suresh Prabhu on Friday urged the Maharashtra government to help cashew farmers of the Konkan region who are facing problems due to the lockdown. <p>"Several thousands of tonnes of #cashew crop needs to be marketed immediately.#Farmers in #Konkan, will lose their only source of income. Requesting @CMOMaharashtra @OfficeofUT to address this urgently. Marketing, supply chain ,transportation issues,need coordinated efforts," he said in a tweet.</p><p>He added that freight rates have been increased by airlines for exports of agriculture, horticulture and marine products as the aviation sector is facing challenges.</p><p>"If cargo rates are fixed appropriately, volumes can increase for them. Farmers and exporters can benefit too. It would be a win win situation," Prabhu, Prime Minister Narendra Modi's sherpa for the G-20 summit, said.</p><p>A leading cashew farmer in the region Sanjay Naik said about one lakh tonne of cashew is lying as mandis are not working here.</p><p>"We need immediate help from the government. There are about 2 lakh farmers in this region. We need permission to transport this and sell in the mandis. If we will not get the permission, we will be in a big problem," Naik said.</p><p>RK Bhoodes, former chairman of the Cashew Export Promotion Council of India, advised cashew farmers that they should dry their produce properly and pack them in jute bags.</p><p> He said the commodity should be treated as an essential commodity and the government should allow factories to operate.</p><p>"Lot of export orders are getting cancelled due to Covid 19 crisis. We are not able to ship the product as we are not able to process it due to lockdown," he added.</p>Prabhu, a member of Rajya Sabha, has also donated his one month's salary to the Prime Minister's relief fund to strengthen the efforts to combat the coronavirus outbreak. He hails from Konkan region.  RR  ANUANU

Prabhu urges Maha govt to help cashew farmers in Konkan region

<ul class="summary-list"><li>Healthy and vibrant skin starts with good nutrition, according to a doctor. </li><li>Individual nutritional needs vary, but many people could benefit from more magnesium, zinc, and fiber. </li></ul><p>Don't rely on expensive lotions for a glowing, youthful appearance — eating the right nutrients for your unique needs can help your skin look its best, according to a doctor.</p><p>"We spend so much time, energy, and money smearing stuff on our face in hopes of getting nutrients into the skin, but it's the blood flow that's bringing in the essential nutrients," <a href="http://www.drtager.com/">Dr. Mark Tager</a>, author of <a href="https://affiliate.insider.com?u=https%3A%2F%2Fwww.amazon.com%2FFeed-Your-Skin-Right-Personalized%2Fdp%2F0971625042">"Feed Your Skin Right: Your Personalized Nutrition Plan for Radiant Beauty,"</a> told Insider.</p><p>He said it's difficult to provide a one-size-fits-all approach to nutrition, since individual needs vary based on factors like age, genetics, lifestyle, medications, and more. </p><p>"There is no other person on the planet with skin that is exactly like yours. There are recommendations that experts will give you that are general but some have to be specific," he said. "It's a dance of multiple nutrients in the body coming together." </p><p>However, a few basic principles and food groups can help you get started with finding the ideal diet for your best skin, hair, and nail health. </p><h2><strong>Eat more fresh fruits and vegetables</strong></h2><p>One of the simplest ways to begin <a href="https://www.insider.com/what-to-eat-for-clear-skin-2019-3">eating for healthier skin,</a> is to incorporate more fresh produce into your diet, which offers a wealth of vitamins and minerals that you may be lacking, according to Tager.</p><p>For instance, citrus and other fruits are packed with vitamin C, which is crucial for healing and protecting cells.</p><p>Dark, leafy greens are rich in iron, folate, <a href="https://www.insider.com/guides/health/diet-nutrition/vitamin-c-benefits">vitamin C</a>, magnesium, and more. Together, they can help maintain healthy levels of compounds like <a href="https://pubmed.ncbi.nlm.nih.gov/18505499/#:~:text=Vitamin%20C%20(VitC)%20plays%20a,key%20enzymes%20in%20collagen%20biosynthesis.">collagen</a> that provide structure and elasticity to the skin, Tager said.</p><p>"Vitamin C, along with iron, is needed in good amounts to create collagen," Tager said. "One of the issues with vitamin C is that it is easy oxidized and rendered impotent, so the emphasis needs to be on 'fresh.'"</p><p>Fruits and vegetables are also rich in fiber, a nutrient that feeds <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7916842/">beneficial bacteria</a> in the human digestive system which produce compounds that help protect the skin, Tager said.</p><h2><strong>Magnesium-rich foods like beans and grains help prevent dryness</strong></h2><p>Tager said that while you may not be medically deficient in certain nutrients, you might not be getting the optimal amount.</p><p>Many people don't get enough <a href="https://www.insider.com/guides/health/diet-nutrition/magnesium-benefits">magnesium</a>, a crucial mineral for more than 300 chemical reactions in the body, Tager said. </p><p>Eating more whole grains and legumes can provide magnesium for better cell repair and maintenance to protect the skin from becoming dry and damaged. </p><p>"One of the things you want for a vibrant appearance is a healthy skin barrier," Tager said. </p><p>While you can get more magnesium and other nutrients via supplements, focusing on whole foods can be a more effective approach for overall health, according to Tager. </p><p>"There's no way to out-supplement a crappy diet so everything has to begin with nutrition," he said. </p><h2><strong>Seafood and nuts are a good sources of zinc for clearer skin</strong></h2><p>Tager said another common compound lacking in a typical diet is <a href="https://www.insider.com/guides/health/diet-nutrition/zinc-benefits">zinc</a>, a mineral that helps reduce inflammation in conditions like acne.</p><p>Fish like sardines, herring, and anchovies, and nuts like cashews and almonds are rich in zinc. </p><p>Seafood, nuts, and seeds can also be good sources of healthy fat called <a href="https://www.insider.com/how-to-eat-for-clear-skin-healthy-fats-avoid-dairy-2021-10">omega 3, which helps keep your skin healthy.</a></p><h2><strong>Minimize processed foods and sugary drinks </strong></h2><p>One of the worst food groups for healthy skin is also something most of us eat daily, according to Tager.</p><p>"The biggest culprit we have is processed food," he said. </p><p>The combination of added sugars, unhealthy fats, and other preservatives in many processed foods may accelerate the development of fine lines in the skin and worsen inflammation, he said. </p><p>"Inflammation in the skin is often reflected in the breakdown of structural elements that keep the skin healthy and beautiful," Tager said. </p><p>Sodas and other sweetened beverages can be particularly harmful, because they're high in added sugar and can take the place of plain water, making it harder to stay hydrated, according to Tager. </p><p>He said it can be challenging, time-consuming, and expensive to eat more nutritious whole foods, but taking small steps can make a big difference over time in how you look and feel. </p><p>"It's easy to take a supplement, but it's hard to cut down on sugar and reduce your dependence on processed foods," Tager said. "We're all going to eat processed food at some time, so it's really balance and minimization."</p>

6 foods to eat and 2 to avoid for healthier skin, according to a doctor

7 effective ways to improve gut health, according to registered dietitians

<ul class="summary-list"><li>The best <keyword id="11955817" type="UNKNOWN" weightage="60" keywordseo="Vegan" source="Orion">vegan</keyword> <keyword id="15004" type="CITY" weightage="60" keywordseo="Snacks" source="Orion">snacks</keyword> are those with fiber, protein, or both as they are filling and satisfying.</li><li>Healthy vegan snacks include apples with peanut butter, popcorn, or roasted chickpeas. </li><li>It's safest to make your own snacks since pre-packaged foods can have sneaky non-vegan additives. </li></ul><p>While <a href="https://www.insider.com/is-a-vegan-diet-healthy#:~:text=A%20vegan%20diet%20is%20associated,incorporate%20them%20into%20your%20diet." target="_blank" rel="noopener">going vegan</a> can <a href="https://pubmed.ncbi.nlm.nih.gov/24566947/" target="_blank" rel="noopener">reduce blood pressure</a> and <a href="https://www.ajconline.org/article/S0002-9149(09)01099-6/fulltext" target="_blank" rel="noopener">cholesterol</a> levels, improve <a href="https://www.ahajournals.org/doi/10.1161/JAHA.119.012865" target="_blank" rel="noopener">heart health</a>, and lower the risk of <a href="https://pubmed.ncbi.nlm.nih.gov/27299701/" target="_blank" rel="noopener">type 2 diabetes</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048091/" target="_blank" rel="noopener">cancer</a>, cutting out all animal products can also make it challenging to find snacks. </p><p>That's because many pre-packaged foods contain sneaky non-vegan additives, like <a href="http://insider.com/benefits-of-honey" target="_blank" rel="noopener">honey</a>, casein, gelatin, isinglass, L-cysteine, and <a href="http://insider.com/whey-protein" target="_blank" rel="noopener">whey</a>, says <a href="https://exercisewithstyle.com/meet-the-team/" target="_blank" rel="noopener">Kristin Gillespie</a>, MS, RDN, a certified nutrition support clinician at <a href="https://optioncarehealth.com/" target="_blank" rel="noopener">Option Care Health</a>.</p><p>Making your own snacks at home guarantees all ingredients are vegan — plus, they're typically healthier and cheaper than processed foods. </p><p>Here are 15 easy vegan <a href="https://www.insider.com/healthy-and-cheap-snack-ideas-to-make-at-home-2019-10" target="_blank" rel="noopener">homemade snacks</a> recommended by Gillespie and <a href="https://peaceandnutrition.com/meet-the-rd-peace-and-nutrition/" target="_blank" rel="noopener">Shena Jaramillo</a>, MS, a registered dietitian with a private practice.</p><h2>1. Apple and almond butter </h2><div type="image" title="Apples in almond butter" height="1059" width="2119" msid="83447896" hostid="261"></div><p>Spread 2 tablespoons (tbsp) of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients" target="_blank" rel="noopener">almond butter</a> onto 1 medium-sized sliced <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients" target="_blank" rel="noopener">apple</a>, or dip the fruit into it. This snack contains:</p><ul><li>291 <a href="http://insider.com/how-many-calories-do-i-need-a-day" target="_blank" rel="noopener">calories</a> </li><li>7.2 grams of <a href="http://insider.com/what-is-protein" target="_blank" rel="noopener">protein</a> (14.4% DV)</li><li>7.7 grams of <a href="http://insider.com/fiber-benefits" target="_blank" rel="noopener">fiber</a> (27% DV)</li></ul><p>A combination of protein and fiber will keep you feeling fuller for hours, says Gillespie.</p><h2>2. Carrot sticks and hummus</h2><div type="image" title="hummus and carrots" height="600" width="1200" msid="83447898" hostid="261"></div><p>Dip 1 cup <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients" target="_blank" rel="noopener">baby carrots</a> into ¼ cup of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/447071/nutrients" target="_blank" rel="noopener">hummus</a> for a snack with:</p><ul><li>172 calories</li><li>7.2 grams of protein (14.4% DV)</li><li>7.6 grams of fiber (27% DV)</li><li>321 micrograms of <a href="https://www.insider.com/vitamin-a-benefits" target="_blank" rel="noopener">vitamin A</a> (35.6% DV)</li></ul><h2>3. Oatmeal with blueberries</h2><div type="image" title="oatmeal" height="1059" width="2119" msid="83447902" hostid="261"></div><p>Cook ½ cup <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/368739/nutrients" target="_blank" rel="noopener">rolled oats</a> with 1 cup water or plant-based milk, and top with ½ cup of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102702/nutrients" target="_blank" rel="noopener">blueberries</a>. You can also use strawberries, raspberries, or blackberries. Rolled oats made with water and blueberries contains:</p><ul><li>193 calories</li><li>5.5 grams of protein (11% DV)</li><li>5.8 grams of fiber (20.7% DV)</li><li>14.5 micrograms of vitamin K (12.1% DV)</li><li>1.8 milligrams of iron (10% DV)</li></ul><h2>4. Air-popped popcorn</h2><div type="image" title="popcorn" height="640" width="1280" msid="83447905" hostid="261"></div><p>To yield 3 cups of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170246/nutrients" target="_blank" rel="noopener">popcorn</a>, place 2 heaping tbsp of popcorn kernels into a paper bag, fold the top, and microwave on high for two to three minutes. Jaramillo suggests adding 1 tbsp of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/623470/nutrients" target="_blank" rel="noopener">nutritional yeast</a> for a cheese-like flavor. Popcorn with nutritional yeast contains: </p><ul><li>102 calories</li><li>8 grams of protein (16% DV)</li><li>5.6 grams of fiber (20% DV)</li><li>33.8 micrograms of <a href="http://insider.com/vitamin-b12-benefits" target="_blank" rel="noopener">vitamin B12</a> (563% DV)</li><li>7.6 micrograms of <a href="http://insider.com/vitamin-b6-benefits" target="_blank" rel="noopener">vitamin B6</a> (381% DV)</li></ul><h2>5. Roasted chickpeas</h2><div type="image" title="roasted chickpeas" height="1768" width="3537" msid="83447909" hostid="261"></div><p>Strain, rinse, and dry ½ cup of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients" target="_blank" rel="noopener">chickpeas</a> from a can. Toss with 2 teaspoons (tsp) of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/589060/nutrients" target="_blank" rel="noopener">olive oil</a> and sprinkle with 1 tsp salt. Stir to coat the chickpeas evenly before baking at 400 degrees Fahrenheit for 20 minutes. This makes a crunchy snack to nibble on with: </p><ul><li>214.5 calories</li><li>7.3 grams of protein (14.6% DV)</li><li>6.3 grams of fiber (22.5% DV)</li><li>0.9 milligrams of <a href="https://www.mountsinai.org/health-library/supplement/manganese" target="_blank" rel="noopener">manganese</a> (39% DV)</li><li>7.3 grams of healthy, <a href="https://www.insider.com/saturated-vs-unsaturated-fat" target="_blank" rel="noopener">monounsaturated fats</a></li></ul><h2>6. Avocado toast</h2><div type="image" title="Ezekiel bread healthy bread avocado toast" height="1062" width="2124" msid="83447911" hostid="261"></div><p>For a snack portion, Gillespie recommends toasting 1 slice of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/575523/nutrients" target="_blank" rel="noopener">whole-grain bread</a> and topping with ¼-cup <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients" target="_blank" rel="noopener">avocado</a>. You can also sprinkle on salt, red chili flakes, and pepper for more flavor with no added calories. This snack-sized treat contains: </p><ul><li>160 calories</li><li>6 grams of protein (12% DV)</li><li>6.4 grams of fiber (23% DV)</li><li>10.5 micrograms <a href="https://www.insider.com/vitamin-k-benefits" target="_blank" rel="noopener">vitamin K</a> (8.8% DV)</li><li>7.4 grams of <a href="https://www.insider.com/saturated-vs-unsaturated-fat" target="_blank" rel="noopener">monounsaturated fats</a></li></ul><h2>7. Edamame</h2><div type="image" title="edamame" height="1010" width="2020" msid="83447913" hostid="261"></div><p>Boil 1 cup of fresh or frozen <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients" target="_blank" rel="noopener">edamame</a> in 3 cups of water for five minutes, or until the pods are tender. Drain and toss with 1 tsp sea salt for a salty graze with:  </p><ul><li>188 calories</li><li>18.4 grams of protein (36.8% DV)</li><li>8.1 grams of fiber (28.9% DV)</li><li>482 micrograms of folate (120.5% DV)</li><li>1.6 milligrams of manganese (69.6% DV)</li></ul><h2>8. Trail mix</h2><div type="image" title="Trail Mix in Hands" height="750" width="1500" msid="83447914" hostid="261"></div><p>Combine ¼ cup of nuts, such as cashews, pistachios, or walnuts, with ¼ cup dried fruit, such as raisins, or dried cranberries, apricots, or cherries. </p><p>Gillespie recommends almonds and walnuts, as they're especially rich in <a href="http://insider.com/omega-3-benefits" target="_blank" rel="noopener">omega-3 fatty acids</a> and protein. For an easy, nutrient-dense combo, mix 1 ounce (oz) <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients" target="_blank" rel="noopener">almonds</a> with ¼ cup <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients" target="_blank" rel="noopener">raisins</a> which contains: </p><ul><li>293 calories</li><li>7.4 grams of protein (14.8% DV)</li><li>5.5 grams of fiber (19.6% DV)</li><li>7.3 milligrams vitamin E (48.7% DV)</li></ul><p><strong>Note: </strong>Opt for unsweetened dried fruit which has <a href="http://insider.com/total-sugar-vs-added-sugar" target="_blank" rel="noopener">less sugar</a>.</p><h2>9. Banana with peanut butter</h2><div type="image" title="GettyImages 174654544" height="1944" width="3888" msid="83447915" hostid="261"></div><p>Both bananas and peanut butter are high in <a href="https://my.clevelandclinic.org/health/articles/17368-phytosterols-sterols--stanols" target="_blank" rel="noopener">phytosterols</a>, which may lower LDL  cholesterol levels. Slice 1 medium <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients" target="_blank" rel="noopener">banana</a> and top with 2 tbsp of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/718824/nutrients" target="_blank" rel="noopener">peanut butter</a>, which contains:   </p><ul><li>295 calories</li><li>9.3 grams of protein (18.6% DV)</li><li>6.1 grams of fiber (21.2% DV)</li><li>0.4 milligrams of vitamin B6 (23.5% DV)</li><li>10.3 milligrams of <a href="http://insider.com/vitamin-c-benefits" target="_blank" rel="noopener">vitamin C</a> (11.4% DV)</li></ul><h2>10. Rice cakes with vegan yogurt and pomegranate seeds</h2><div type="image" title="rice cakes with berries and" height="942" width="1885" msid="83447916" hostid="261"></div><p>Spread 2 cups of plain <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/nutrients" target="_blank" rel="noopener">soy yogurt</a> (or another plant-based yogurt) onto 2 unsalted <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170250/nutrients" target="_blank" rel="noopener">rice cakes</a>, and top with ¼ cup <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/488928/nutrients" target="_blank" rel="noopener">pomegranate seeds</a> for added crunch. This contains:  </p><ul><li>165.7 calories</li><li>4.6 grams of protein (9.2% DV)</li><li>2.7 grams of fiber (9.6% DV)</li><li>17 milligrams of vitamin C (18.8%)137 milligrams of <a href="https://www.insider.com/calcium-deficiency" target="_blank" rel="noopener">calcium</a> (10.5% DV)</li></ul><h2>11. Corn chips and salsa</h2><div type="image" title="NYC El Toro Blanco appetizer chips guacamole salsa Mexican by BethLevendis" height="420" width="840" msid="83447917" hostid="261"></div><p>Dip a 1-oz serving of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/523025/nutrients" target="_blank" rel="noopener">multigrain tortilla chips</a> — which is about 10 to 15 chips — into ½ cup of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/746777/nutrients" target="_blank" rel="noopener">salsa</a> for a spicy mid-day nibble with: </p><ul><li>174 calories</li><li>3.4 grams of protein (6.8% DV)</li><li>3.8 grams of fiber (13.6% DV)</li></ul><h2>12. Chia pudding</h2><div type="image" title="oatmeal healthy breakfast" height="1060" width="2121" msid="83447918" hostid="261"></div><p>Mix 2 tbsp <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients" target="_blank" rel="noopener">chia seeds</a> with ½ cup of plant-based milk (such as <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/494261/nutrients" target="_blank" rel="noopener">unsweetened almond milk</a>) and 1 tsp of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/nutrients" target="_blank" rel="noopener">honey</a> (or agave nectar) in a container. Soak overnight in the refrigerator so the seeds puff up. This overnight treat is packed with: </p><ul><li>157.5 calories</li><li>5.2 grams of protein (10.4% DV)</li><li>10.3 grams of fiber (36.8% DV)</li><li>479 milligrams of calcium (36.8% DV)</li><li>1.8 micrograms of vitamin D (8.8% DV)</li></ul><h2>13. Banana nut "ice cream"</h2><div type="image" title="Banana" height="707" width="1414" msid="83447921" hostid="261"></div><p>Pulse a frozen banana in a blender or food processor until it has a smooth and creamy consistency. Top with 2 tbsp of chopped <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients" target="_blank" rel="noopener">walnuts</a> for a heart-healthy vegan twist on ice cream with: </p><ul><li>197.5 calories</li><li>3.5 grams of protein (7% DV)</li><li>4 grams of fiber (14.2% DV)</li><li>1.3 milligrams of manganese (56.5% DV)</li><li>10.5 milligrams of vitamin C (11.7% DV)</li></ul><h2>14. Dates with cashew butter</h2><div type="image" title="stuffed dates" height="2008" width="4016" msid="83447927" hostid="261"></div><p>Slice 4 Medjool <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168191/nutrients" target="_blank" rel="noopener">dates</a> in half and stuff with 1 tbsp of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/170163/nutrients" target="_blank" rel="noopener">cashew butter</a> for a sweet treat that contains: </p><ul><li>370.9 calories</li><li>4.6 grams of protein (9.2% DV)</li><li>7 grams of fiber (25% DV)</li><li>783.4 milligrams of <a href="http://insider.com/foods-high-in-potassium" target="_blank" rel="noopener">potassium</a> (16.7% DV)</li></ul><p><strong>Note: </strong>You can also use peanut butter, sunflower butter, or any other nut butter of your choice. </p><h2>15. Kale chips</h2><div type="image" title="Kale chips" height="914" width="1828" msid="83447933" hostid="261"></div><p>Wash and dry 1 cup of de-stemmed <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/nutrients" target="_blank" rel="noopener">kale</a> leaves, coat with 2 tsps of <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/589060/nutrients" target="_blank" rel="noopener">olive oil</a>, add salt and pepper, garlic powder, or any other desired seasoning and bake at 275 degrees Fahrenheit for 20 minutes. This more nutritious version of potato chips, contains: </p><ul><li>98.8 calories</li><li>0.6 grams of protein (1.2% DV)</li><li>0.9 grams of fiber (3.2% DV)</li><li>19.6 milligrams of vitamin C (21.8% DV)</li><li>81.9 micrograms of vitamin K (68.3% DV)</li></ul><h2>Insider's takeaway</h2><p>There are numerous quick and easy, healthy vegan snacks you can make at home, many of which only require three or fewer ingredients. </p><p>Dietitians say the most satiating options will combine foods high in fiber, like whole grains, fruits, and vegetables, with foods high in protein, like legumes, nuts, and seeds.</p>

15 quick and easy vegan snacks that are healthier and more satisfying than potato chips

<p><em>The<span> </span><a href="https://www.businessinsider.com/insiderpicks" target="_blank" rel="noopener">Insider Picks</a><span> </span>team writes about stuff we think you'll like. Business Insider has affiliate partnerships so we may get a share of the revenue from your purchase.</em></p><p><a href="https://www.amazon.com/Vitamix-A3500-Programmable-Connectivity-Professional-Grade/dp/B075713NNL/ref=as_li_ss_tl?_encoding=UTF8&amp;pd_rd_i=B075713NNL&amp;pd_rd_r=XH9HB6Q6GNBBTMA0BFHW&amp;pd_rd_w=3twFn&amp;pd_rd_wg=anL21&amp;psc=1&amp;refRID=XH9HB6Q6GNBBTMA0BFHW&amp;linkCode=ll1&amp;tag=biip_071318_vitamix-review-20&amp;linkId=b263c18d4a812d6c39a868430b671e6ehttps://www.amazon.com/Vitamix-A3500-Programmable-Connectivity-Professional-Grade/dp/B075713NNL/ref=as_li_ss_tl?_encoding=UTF8&amp;pd_rd_i=B075713NNL&amp;pd_rd_r=XH9HB6Q6GNBBTMA0BFHW&amp;pd_rd_w=3twFn&amp;pd_rd_wg=anL21&amp;psc=1&amp;refRID=XH9HB6Q6GNBBTMA0BFHW&amp;linkCode=ll1&amp;tag=biip_071318_vitamix-review-20&amp;linkId=b263c18d4a812d6c39a868430b671e6e" target="_blank" rel="noopener"><em><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>Vitamix</span></p></div><p></p></div></div></em></a></p><ul><li><strong>When it comes to <a href="http://www.businessinsider.com/best-blender" target="_blank" rel="noopener">blenders</a>, you get what you pay for. The cheaper blenders suffer from a lack of power and durability. Yet, the top-of-the-line models are built to last and backed by strong warranties.</strong></li><li><strong>Vitamix blenders are widely considered the best on the market, and their price reflects their track record of performance.</strong></li><li><strong>I was impressed with how easy the Vitamix was to use out of the box and the wide variety of tasks it could complete that would normally be reserved for a heavy-duty <a href="https://www.businessinsider.com/best-food-processor" target="_blank" rel="noopener">food processor</a> or <a href="https://www.businessinsider.com/best-stand-mixer" target="_blank" rel="noopener">stand mixer</a>.</strong></li><li><strong>The <a href="https://www.amazon.com/Vitamix-A3500-Programmable-Connectivity-Professional-Grade/dp/B075713NNL/ref=as_li_ss_tl?_encoding=UTF8&amp;pd_rd_i=B075713NNL&amp;pd_rd_r=XH9HB6Q6GNBBTMA0BFHW&amp;pd_rd_w=3twFn&amp;pd_rd_wg=anL21&amp;psc=1&amp;refRID=XH9HB6Q6GNBBTMA0BFHW&amp;linkCode=ll1&amp;tag=biip_071318_vitamix-review-20&amp;linkId=b263c18d4a812d6c39a868430b671e6e" target="_blank" rel="noopener">Vitamix A3500 Ascent Series Smart Blender</a> is not cheap (<a href="https://www.amazon.com/Vitamix-A3500-Programmable-Connectivity-Professional-Grade/dp/B075713NNL/ref=as_li_ss_tl?_encoding=UTF8&amp;pd_rd_i=B075713NNL&amp;pd_rd_r=XH9HB6Q6GNBBTMA0BFHW&amp;pd_rd_w=3twFn&amp;pd_rd_wg=anL21&amp;psc=1&amp;refRID=XH9HB6Q6GNBBTMA0BFHW&amp;linkCode=ll1&amp;tag=biip_071318_vitamix-review-20&amp;linkId=b263c18d4a812d6c39a868430b671e6e" target="_blank" rel="noopener">currently $549.96 on Amazon</a></strong><strong>), but it can replace a number of other household appliances while providing seamless operation and cleanup.</strong></li></ul><p>If you rely on a cheap blender you received as a housewarming present or picked up on sale at a big-box store, you likely have an adversarial relationship with it. The low-cost blenders currently on the market have trouble pureeing anything but the softest items. I've had blenders like these. I'd look at the appliance with disgust as I chose to eat a whole apple rather than bother with a smoothie. A bad unit just takes up counter space and causes you to shy away from recipes that call for a blender.</p><p>With this in mind, I jumped at the chance to test a Vitamix.</p><p>The company recently launched the "Ascent Series," and their representative sent me <a href="https://www.amazon.com/Vitamix-A3500-Programmable-Connectivity-Professional-Grade/dp/B075713NNL/ref=as_li_ss_tl?_encoding=UTF8&amp;pd_rd_i=B075713NNL&amp;pd_rd_r=XH9HB6Q6GNBBTMA0BFHW&amp;pd_rd_w=3twFn&amp;pd_rd_wg=anL21&amp;psc=1&amp;refRID=XH9HB6Q6GNBBTMA0BFHW&amp;linkCode=ll1&amp;tag=biip_071318_vitamix-review-20&amp;linkId=b263c18d4a812d6c39a868430b671e6e" target="_blank" rel="noopener">the A3500 model</a> to test. This model "has all the bells and whistles." Below, I will explore what makes Vitamix blenders so great, share my experience with the A3500, and let you know if it's worth your money.</p><h3><strong>Why consider Vitamix blenders?</strong></h3><p>Based in Ohio, Vitamix is a privately owned and operated company that specializes in high-performance blenders for consumers as well as the restaurant and hospitality industries. The company was founded in 1921 by William Barnard, and the current President and CEO of Vitamix, Dr. Jodi Berg, is the fourth generation of the Barnard family to head the organization.</p><p>Today, Vitamix is one of the most reliable blender brands available. According to a <a href="https://www.consumerreports.org/blenders/vitamix-blenders-are-worth-the-splurge/">Consumer Reports reliability study</a>, the likelihood of a Vitamix experiencing mechanical problems within the first four years of ownership is about 6%. This is significantly lower than any other brand. For example, two other high-end brands, Breville and Blendtec, had problem rates of 16% and 15% respectively.</p><p>Still, even though they are reliable, you may want to skip the high-priced Vitamix blenders if you are on a tight budget, or you just don't get very adventurous in the kitchen. On the other hand, any home chef who spends a significant amount of time crafting tasty meals would benefit from having this tool available. That's why, whenever you look at the set of your favorite cooking shows, you will inevitably see a Vitamix.</p><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><a href="https://www.amazon.com/Vitamix-A3500-Programmable-Connectivity-Professional-Grade/dp/B075713NNL/ref=as_li_ss_tl?_encoding=UTF8&amp;pd_rd_i=B075713NNL&amp;pd_rd_r=XH9HB6Q6GNBBTMA0BFHW&amp;pd_rd_w=3twFn&amp;pd_rd_wg=anL21&amp;psc=1&amp;refRID=XH9HB6Q6GNBBTMA0BFHW&amp;linkCode=ll1&amp;tag=biip_071318_vitamix-review-20&amp;linkId=b263c18d4a812d6c39a868430b671e6e" target="_blank" rel="noopener"></a><p class="source"><span>Vitamix</span></p></div><p></p></div></div></p><h3><strong>What's special about the Ascent Series?</strong></h3><p>The main features introduced in the Ascent Series blenders that are not found in other Vitamix blenders are Self-Detect technology and built-in timers. The Ascent Series blenders come with a 64-ounce container but are compatible with Vitamix's 48-, 32-, 20-, and 8-ounce containers. And, the Self-Detect technology uses built-in wireless connectivity to sense the size of the container being used and adjusts the program settings and times accordingly.</p><p>When you are busy hustling around the kitchen preparing a large meal, you don't want to babysit the blender. This is where the built-in timer comes in handy. You just start the blender, and you can easily monitor how long your ingredients blend on the digital display.</p><p>The Ascent Series is also unique in that it offers the longest warranty of any Vitamix blenders at 10 years.</p><p>There are four models in the Ascent Series:</p><ul><li><strong>A2300</strong> (<a href="https://www.amazon.com/Vitamix-Blender-Wireless-Connectivity-Professional-Grade/dp/B01N4HPJV3/ref=as_li_ss_tl?s=kitchen&amp;ie=UTF8&amp;qid=1531422757&amp;sr=1-1&amp;keywords=A2300&amp;linkCode=ll1&amp;tag=biip_071318_vitamix-review-20&amp;linkId=5e68c1cd70fe5828795b39761b181008" target="_blank" rel="noopener">currently $399.95 on Amazon</a>) - This is the basic model with all of the above features along with what you might expect from any Vitamix blender: variable speed control, pulse, clear lid, powerful motor, and four color options.</li><li><strong>A2500</strong> (<a href="https://www.amazon.com/Vitamix-Ascent-A2500-Blender-Black/dp/B01N4HPIYR/ref=as_li_ss_tl?s=kitchen&amp;ie=UTF8&amp;qid=1531423062&amp;sr=1-1&amp;keywords=A2500&amp;linkCode=ll1&amp;tag=biip_071318_vitamix-review-20&amp;linkId=b521efd9a353346e895bb72f076bc69b" target="_blank" rel="noopener">currently $499.95 on Amazon</a>) - The A2500 is a step up from the A2300 with three pre-programmed settings for frozen desserts, hot soups, and smoothies. Just set the dial to one of these programs, and the A2500 senses the container and runs at the ideal speeds for the predetermined amount of time.</li><li><strong>A3300</strong> (<a href="https://www.amazon.com/Vitamix-1344-1006-Ascent-Diamond-Blender/dp/B01N11XJQ6/ref=as_li_ss_tl?s=kitchen&amp;ie=UTF8&amp;qid=1531423322&amp;sr=1-1&amp;keywords=A3300&amp;linkCode=ll1&amp;tag=biip_071318_vitamix-review-20&amp;linkId=ac26ee3a5a5879d1a002debc6824511c" target="_blank" rel="noopener">currently $399.95 on Amazon</a>) - The A3300 doesn't have any of the pre-programmed settings, but it does have touchscreen controls, and you can program the digital timer to stop after your desired amount of time.</li><li><strong>A3500</strong> (<a href="https://www.amazon.com/Vitamix-A3500-Programmable-Connectivity-Professional-Grade/dp/B075713NNL/ref=as_li_ss_tl?_encoding=UTF8&amp;pd_rd_i=B075713NNL&amp;pd_rd_r=XH9HB6Q6GNBBTMA0BFHW&amp;pd_rd_w=3twFn&amp;pd_rd_wg=anL21&amp;psc=1&amp;refRID=XH9HB6Q6GNBBTMA0BFHW&amp;linkCode=ll1&amp;tag=biip_071318_vitamix-review-20&amp;linkId=b263c18d4a812d6c39a868430b671e6e" target="_blank" rel="noopener">currently $549.96 on Amazon</a>) - This is the model Vitamix sent me. It has five pre-set programs: cleaning, purees, frozen desserts, hot soups, and smoothies. Plus, you operate the programs using touchscreen controls.</li></ul><h3><strong>My first experiences with the Vitamix A3500 Blender</strong></h3><p>As I removed the A3500 from the box, I was first struck by how simple it seemed. The blender consists of a low-profile 64-ounce container and a motor base. My previous blender, a Ninja, had mechanisms for locking the lid to the container and the container to the base. This is not the case with the A3500. The lid snaps into place, and the container simply sits on the base's centering pad. The entire set-up is 11" deep by 8" wide by 17" tall so it fits under the cabinets on most kitchen counters.</p><p>A low-profile classic tamper, quick start guide, and a hard-cover recipe guide with dozens of recipes that test the range of the appliance were also included with the blender. I liked that the tamper was sized so that when you use it through the lid hole, it falls just short of touching the blades. This helps you avoid destroying the tamper and possibly hurting yourself.</p><p>If I was intimidated by the prospect of using such a powerful and expensive device, those feelings went away fast as I picked up the quick start guide. They recommend starting with a classic smoothie and offer a handy guide on how to properly load different types of smoothie ingredients with liquids first and frozen ingredients last.</p><p>For the initial smoothie, I went a little wild with the frozen berries and neglected to add anything more fluid than yogurt. The Vitamix handled it for a little bit then the blades stopped. Criticism accepted: I introduced some actual liquids to my smoothie, and the rest of the blending process proceeded without a hitch. I appreciated that the blades stopped rather than simply trying to plow ahead and potentially burning out the motor. Motor burn out is pretty rare with Vitamix blenders.</p><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><a href="https://www.amazon.com/Vitamix-A3500-Programmable-Connectivity-Professional-Grade/dp/B075713NNL/ref=as_li_ss_tl?_encoding=UTF8&amp;pd_rd_i=B075713NNL&amp;pd_rd_r=XH9HB6Q6GNBBTMA0BFHW&amp;pd_rd_w=3twFn&amp;pd_rd_wg=anL21&amp;psc=1&amp;refRID=XH9HB6Q6GNBBTMA0BFHW&amp;linkCode=ll1&amp;tag=biip_071318_vitamix-review-20&amp;linkId=b263c18d4a812d6c39a868430b671e6e" target="_blank" rel="noopener"></a><p class="source"><span>Vitamix</span></p></div><p></p></div></div></p><h3><strong>How the Vitamix A3500 Blender performed</strong></h3><p>I had a fairly straightforward process for testing the Vitamix A3500 Blender. My goal was to make as many different dishes as possible with it. For ideas, I reached out to friends, leafed through the slick recipe book that came with the blender, and searched the 500+ recipes on the Vitamix app. In addition to making various foodstuffs, I closely tested the self-clean function of the device and noted its effectiveness.</p><p>When I brought up Vitamix blenders in conversation, people would often ask if it was able to heat up soup. And, I can now answer from firsthand experience that it does indeed. For this experiment, I made Cauliflower Soup. I simply added the ingredients - which included raw cashews, leeks, and of course cauliflower - to the container and pressed the Hot Soup button. The soup is heated by the friction created by the blade so it runs at high speeds for about six minutes. The resulting soup was piping hot and delicious.</p><p>A vegetarian friend asked me to make a <a href="https://lovingitvegan.com/classic-vegan-cashew-cheese-sauce/">vegan cashew cheese sauce</a>. This was another no-brainer recipe that simply involved loading up the container and blending. The results were excellent. My sons had no idea that it was made of cashews (though they didn't mistake it for cheese.)</p><p>One of my biggest culinary challenges is making pizza dough. I've had a few failed attempts and have resigned myself to a life of buying premade dough from the store. So, when I saw the recipe in the app, I had to give it a try.</p><p>The Vitamix app is supposed to work with your blender and a smart scale. I didn't have a smart scale but was still able to enjoy the benefits of the app. The app pretty much holds your hand as it takes you step-by-step through the recipes. First, put the dry ingredients in the container, then press the blend button in the app and the play icon on the touchscreen, and the blender will automatically run for the right amount of time. You then add the wet ingredients, blend again, and voila! You have a ball of dough that is ready to rise.</p><p>The pizza dough turned out delicious. My only qualm was that the recipe was supposed to be for one large pizza, but it was easily enough for two. I didn't recognize this right away, so we ended up with one incredibly thick crust. I had even more success when I used the A3500 to create a <a href="https://www.vitamix.com/us/en_us/recipes/cauliflower-pizza-crust">cauliflower pizza crust</a>.</p><p>Smoothies are a regular afternoon treat in my home. And, the smoothie button is enough to blend the ingredients well. However, when I served others before adding a greens powder and running the smoothie mode again, my beverage ended up a somewhat less-refreshing lukewarm. I mention this so you will learn from my mistakes and not over-blend your smoothies!</p><p>I'll share one more surprising trick: coffee. My espresso maker was being temperamental recently (turns out I needed to delime it), and in order to have my morning cup of joe, I followed the Mocha Spiced Coffee instructions in the recipe book using instant espresso, milk, and flavorings. After five minutes of high-speed blending, I had a hot, frothy caffeine fix. Feel free to take the day off, espresso maker!</p><p>The A3500 has a pre-programmed self-cleaning setting. Basically, after you are done making your concoction, you put a drop of dish liquid in the container, fill it about halfway with warm water, pop it back on the base with the lid on, and run the self-clean program. In under a minute, the container and lid are clean.</p><p>For the most part, this process worked well. However, there were a couple items that didn't come off easily, even after running the self-cleaning mode twice. The pizza dough and cashew cheese sauce both required some additional, by-hand cleaning. Also, the self-cleaning function obviously doesn't clean outside of the container. But, a sponge, detergent, warm water, and a little elbow grease finished the job quickly.</p><h3><strong>Some concerns about the blender</strong></h3><p>The Vitamix A3500 is better than any blender I've ever used. That said, there are a few limitations. I found removing thicker foods from the container, such as the cashew cheese sauce or nut butters, is a pain. You need a good silicone scraper or spatula to get the finished product out.</p><p>The app was incredibly user-friendly, except for one flaw. All of the recipes were either listed in ounces, grams, or milliliters depending on how you set up your profile. Online, Vitamix has the same recipes listed in classic US units of volume (e.g., cups, tablespoons, teaspoons, etc.) It would have been nice if the app had these same measurements.</p><p>Lastly, I would like to see Vitamix produce an automated pulse program. With the app's smart blending, many of the recipes would not blend automatically. Others would only do one or two pulses. I understand that this is done so that you can properly assess the consistency of your ingredients, but it gets tedious when a recipe calls for pulsing 50 or 60 times.</p><h3><strong>Bottom line</strong></h3><p>Overall, if you have some extra money to spend and you love to cook, then treat yourself with the best blender on the market. If someone were to steal my Vitamix tomorrow, I would eventually replace it once I saved up enough money. It makes so many tedious DIY kitchen projects so much easier and inspired me to eat healthier.</p><p>But, since the Vitamix A3500 Ascent Series Smart Blender costs about $600, you may want to consider one of the more affordable Ascent Series models. This is especially true if cost is important to you and you don't mind sacrificing features like pre-set programs and a programmable timer.</p><h3><a href="https://www.amazon.com/Vitamix-A3500-Programmable-Connectivity-Professional-Grade/dp/B075713NNL/ref=as_li_ss_tl?_encoding=UTF8&amp;pd_rd_i=B075713NNL&amp;pd_rd_r=XH9HB6Q6GNBBTMA0BFHW&amp;pd_rd_w=3twFn&amp;pd_rd_wg=anL21&amp;psc=1&amp;refRID=XH9HB6Q6GNBBTMA0BFHW&amp;linkCode=ll1&amp;tag=biip_071318_vitamix-review-20&amp;linkId=b263c18d4a812d6c39a868430b671e6e" target="_blank" rel="noopener">Buy the Vitamix A3500 Ascent Series Smart Blender on Amazon for $549.96</a></h3><p class="tagline"><a href="http://e.businessinsider.com/join/ci/insider-picks">Subscribe to our newsletter.</a><br><br>Find all the best offers at our <a href="https://coupons.businessinsider.com/">Coupons page</a>.<br><br>Disclosure: This post is brought to you by the <a href="http://www.businessinsider.com/insiderpicks">Insider Picks</a> team. We highlight products and services you might find interesting. If you buy them, we get a small share of the revenue from the sale from our commerce partners. We frequently receive products free of charge from manufacturers to test. This does not drive our decision as to whether or not a product is featured or recommended. We operate independently from our advertising sales team. We welcome your feedback. Email us at insiderpicks@businessinsider.com.</br></br></br></br></p>

I made hot soup, pizza dough, and mocha with Vitamix's incredible $600 smart blender, and now I get why people love them

<p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>F5 Networks</span></p><p class="caption">F5 Networks CEO Francois Locoh-Donou</p></div><p></p></div></div></p><ul class="summary-list"><li><strong>Francois Locoh-Donou, the CEO of F5 Networks, is leading the company through a tough transition from a hardware-centric to a software-focused <keyword id="6356323" type="UNKNOWN" weightage="100" keywordseo="enterprise">enterprise</keyword> tech powerhouse.</strong></li><li><strong>To do this job, he says he is drawing from lessons from his years living under dictatorship in the west African nation of Togo.</strong></li><li><strong>Locoh-Donou says he has little tolerance for leaders and executives who rule based on their title or rank. "I have a strong aversion to people who rule by formal authority."</strong></li><li><a href="https://www.businessinsider.com/prime?module=article&amp;area=summary"><strong>Click here for more BI Prime stories.</strong></a></li></ul><p><span style="font-weight: 400;">Founded in 1996, F5 Networks was named after the most powerful storm category in "Twister," the disaster film which came out the same year. </span></p><p><span style="font-weight: 400;">The movie's about people who loved to chase tornadoes, which was what the F5 founders were essentially doing then, riding the wave of the newly-unleashed  World Wide Web by selling data center appliances to help businesses manage their Internet traffic. Nowadays, it's a publicly-traded company valued at some $8 billion. </span></p><p><span style="font-weight: 400;">F5 still helps businesses manage their networks today, though it's wrestling with a changing market: the appetite for hardware is fast diminishing, as enterprises increasingly outsource their IT infrastructure to the cloud - and those that remain on their own servers are often using software to get more efficient use from their existing gear.  </span></p><p><span style="font-weight: 400;">That's the evolving market that Francois Locoh-Donou, who took over as F5 CEO two years ago, is navigating. An important part of his role is leading a global workforce of about 5,100 through the rapid market changes. It's a tough job, and Locoh-Donou likes to talk about the importance of listening to his people on the ground to make sure "their voices, their ideas get turned very quickly into action."</span></p><p><span style="font-weight: 400;">"If you create an environment where these voices are suppressed, you will fail," he told Business Insider.</span></p><p><span style="font-weight: 400;">That may sound like the kind of executive-speak one might overhear at the Stanford Graduate School of Business, where Locoh-Donou got his MBA. With Locoh-Donou, however, it is rooted in something deeper, in another kind of storm that he went through personally.</span></p><h2><strong>Growing up under a dictatorship</strong></h2><p><span style="font-weight: 400;">His notions about leadership were formed in the west African nation of Togo, where Locoh-Donou spent his youth living under a dictatorship.</span></p><p><span style="font-weight: 400;">"In a dictatorship, there is rule by fear and rule by force," he said. "It doesn't matter who has the best idea. It matters who has the strongest stick or gun or authority. Everything in Togo was like that … I grew up with the absurdity of ruling by force, and by authority, with the stupid things that happen when the only thing that matters is I have a gun and you don't, and therefore you will do this."</span></p><p><span style="font-weight: 400;">Locoh-Donou lived in Togo in the 70s and early 80s when the country was ruled by Gnassingbe Eyadema. </span><span style="font-weight: 400;">"He basically owned the country," Locoh-Donou said. He ran the country with an iron hand, backed by a powerful military that was loyal to him, and any form of opposition or dissent was repressed "very seriously," he said. A<a href="https://www.amnesty.org/download/Documents/188000/afr570131993en.pdf"> 1993 Amnesty International report</a> pointed to human rights violations by Togo's security forces, "including </span><span style="font-weight: 400;">extrajudicial execution, torture, arbitrary arrest and detention without charge or trial of suspected government opponents."</span></p><p><span style="font-weight: 400;">People lived in fear, distrusting even friends, Locoh-Donou said. "You knew there were certain things you could not say. Even between friends, there's always this worry, this lack of trust. You can come to my dinner table, but I wouldn't say anything to you because I'd be afraid who you might repeat it to," he said. </span></p><p><span style="font-weight: 400;">In public, the dictator was glorified, and people would sing songs about how great he was, he said.</span></p><p><span style="font-weight: 400;">"You feel like you're living in a fake world," Locoh-Donou said.</span></p><h2><strong>'A very strong aversion to leaders who rule by formal authority'</strong></h2><p><span style="font-weight: 400;">Memories of life under dictatorship still have a strong influence on Locoh-Donou. They come back, he says, when he encounters organizations where people "feel that they just have to flatter the leader" or in "an environment where it is not okay to challenge the leader."</span></p><p><span style="font-weight: 400;">"In tech companies, the best ideas have to win, not the best titles, not the hierarchy, so I have a very strong aversion to leaders who rule by formal authority," he said. </span></p><p><span style="font-weight: 400;">Having more open-minded, engaged leaders, who do not say, "do this because I said so" is also good for business, he said. "If you as a leader are not capable of explaining to your team that this is the strategic rationale for why you need to do this, because you don't have enough industry context or knowledge of our business, or knowledge of the customers, and you just say 'I want 'yes' people around me - then for me you are not a leader. You are a task master."</span></p><p><span style="font-weight: 400;">Such a leadership style also stifles creativity within a company, he said: "Great leaps happen in organizations when the voices of the people who know are empowered to create the next idea," he said.</span></p><p><span style="font-weight: 400;"><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>Family of François Locoh-Donou</span></p><p class="caption">François Locoh-Donou meeting with the at Cajou Espoir, a cashew nut processing factory he co-founded in Togo. in Togo.</p></div><p></p></div></div></span></p><h2><strong>Little tolerance for rule by force</strong></h2><p><span style="font-weight: 400;">Growing up under authoritarian rule "has affected me in a way that I have very little tolerance for when I see people rule that way," Locoh-Donou said. "I just have this allergy toward ruling by force because of what I have experienced."</span></p><p><span style="font-weight: 400;">This point is critical as F5 goes through a difficult transition from a hardware-centric company to one increasingly focused on software. F5  helps companies monitor their applications and other software, making sure they are secure and working properly.</span></p><p><span style="font-weight: 400;">But the company is trying to grow at a time when more businesses are embracing the cloud, setting up and running their networks on web-based platforms, and abandoning on-premise data centers which dramatically cuts their IT costs. For F5, this means the steady decline of its hardware business, and the growth of revenue from software. </span></p><p><span style="font-weight: 400;">"The challenge for us is how to manage and navigate that transition as our hardware continues to slow and our software accelerates," Locoh-Donou said. "You want to make sure the software accelerates faster than the hardware."</span></p><p><span style="font-weight: 400;">F5 hopes to do that with </span><a href="https://www.businessinsider.com/nginix-f5-networks-670-million-acquisition-2019-3"><span style="font-weight: 400;">Nginx</span></a><span style="font-weight: 400;">, the cloud based applications services company which had been F5's rival, and which the company bought in March for $670 million. Nginx is one of the </span><a href="https://www.businessinsider.com/9-enterprise-startups-that-run-the-internet-2015-12#nginx-serving-up-the-web-2"><span style="font-weight: 400;">startups that power the Internet</span></a><span style="font-weight: 400;">, its web server software one of the most widely used in the world.</span></p><p><span style="font-weight: 400;">In a note to clients, Oppenheimer analyst George Iwanyc affirmed that there's "value behind the Nginx acquisition," but pointed to "trade-offs in faster than expected hardware sales declines," adding that the "transition could continue to add volatility to near-term results."</span></p><p><span style="font-weight: 400;">Locoh-Donou himself knows about difficult transitions. He was 14 when his parents divorced and his mother, who is French, announced that he and his two siblings were moving to France. </span><span style="font-weight: 400;">He refused to leave Togo. "I was crying for many nights in a row," he said. "There were all these things that I knew I was going to lose."</span></p><p><span style="font-weight: 400;">These included his cousins and close friends, and the passion he embraced as a teenager: chickens. He owned 50 of them in their backyard and had big plans for them: "I thought I was going to take over the world with my chicken farm."</span></p><h2><strong>Leaving Togo</strong></h2><p><span style="font-weight: 400;">Eventually, he agreed to move to France on two conditions: that his mother would let him breed chickens in their new home, and that he would be allowed to play soccer professionally with the prestigious </span><span style="font-weight: 400;">Paris St Germain. His mother agreed.</span></p><p><span style="font-weight: 400;">Locoh-Donou laughed as he recalled what happened next. He didn't get to resume his chicken breeding in their new home in a Paris suburb, although his mother bought him two mandarin birds. </span><span style="font-weight: 400;">She also signed him up with a local soccer club, and told him: "</span><span style="font-weight: 400;">You go play there and when you're good enough, the Paris St. Germain [soccer team] will find you.'" </span></p><p><span style="font-weight: 400;">"They never found me," Locoh-Donou said. </span></p><p><span style="font-weight: 400;">But he found a way to return to and stay connected with his homeland.  In fact, Locoh-Donou </span><span style="font-weight: 400;">returns regularly to Togo where he co-founded <span>Cajou Espoir</span>, <span>a cashew nut processing factory.  While he never made it as </span></span><span style="font-weight: 400;"><span>a professional soccer player, he's had a </span></span>long, impressive career in tech at a time when big changes were taking place. Locoh-Donou worked 15 years for the networking giant Ciena, before he was tapped to lead F5. </p><p><span style="font-weight: 400;">His dream of a chicken farm with global reach </span><span style="font-weight: 400;">has long been forgotten. But Locoh-Donou has high hopes for F5 even as the 23-year old company rides yet another storm.</span></p><p><span style="font-weight: 400;">"Every company that has a history of being in data centers with hardware is going through that transition," he said of F5's push toward a software-focused future. But </span><span style="font-weight: 400;">"we have a very strong opportunity in front of us. The number of applications is exploding. So the companies that provide the tools to make apps work and secure are going to to be a lot more valuable in the future."</span></p><p><em><span style="font-weight: 400;">Got a tip about F5 Networks or another tech company? Contact this reporter via email at </span></em><em><span style="font-weight: 400;">bpimentel@businessinsider.com</span></em><em><span style="font-weight: 400;">, message him on Twitter </span></em><a href="https://twitter.com/benpimentel"><em><span style="font-weight: 400;">@benpimentel</span></em></a><em><span style="font-weight: 400;">. You can also </span></em><a href="https://www.businessinsider.com/how-to-tip-business-insider-securely-guide-signal-securedrop-2017-6"><em><span style="font-weight: 400;">contact Business Insider securely via SecureDrop</span></em></a><em><span style="font-weight: 400;">.</span></em></p>    <div class="margin-top">        <h3>NOW WATCH: <a href="https://www.businessinsider.com/most-dangerous-deadly-animal-2017-6">Sharks aren't the deadliest creatures on Earth. Here are the top 10.</a></h3>        <div>                    </div>    </div>

The CEO of F5 Networks is taking his $8 billion company through a tough transition by using lessons he learned growing up under a dictatorship

<p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>Abby's Better Nut Butter</span></p></div><p></p></div></div></p><p><strong>The <keyword id="79969" type="ORGANIZATION" weightage="100" keywordseo="insider">INSIDER</keyword> Summary:</strong></p><ul><li><strong>When 16-year-old Abby Kircher couldn't find a healthier alternative to peanut butter, she created her own.</strong></li><li><strong>Now, Abby's Better Nut Butter is available in five flavors, and sold in grocery stores across North Carolina and Tennessee.</strong></li><li><strong>Abby hopes to expand her business and stay involved throughout her college years.</strong></li></ul><p> </p><p>Abby Kircher has always loved peanut butter.</p><p>But at age 16, when she started making an effort to eat healthier, she realized that many peanut butter brands are loaded with sugar and oils.</p><p>She didn't like the plain almond butters on the market, so she decided to create her own nut butter, something that was healthy, naturally-sweetened, <em>and</em> tasted good.</p><p>Two years later, <a href="https://abbysbetter.com/">Abby's Better Nut Butter</a> is being sold in grocery stores across North Carolina and Tennessee, and Kircher is hoping to make her nut butters available nationwide soon.</p><p>Here's how she did it:</p><h3><strong>It all started with some nuts and a food processor.</strong></h3><p><strong><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>Abby's Better Nut Butter</span></p></div><p></p></div></div></strong></p><p>Besides watching her mom cook, Kircher had no experience in the kitchen before creating her nut butters.</p><p>After researching how to make nut butters at home, she got hold of a food processor and started experimenting with just nuts - almonds, pecans, cashews.</p><p>Kircher quickly realized that she was going to need oil in order to create a product that was buttery, and not dry. She knew from research that coconut oil was one of the healthiest oils out there, so she used that, and then added different sweeteners like fruit and honey.</p><h3><strong>Kircher ended up with five flavors using only natural ingredients.</strong></h3><p><strong><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>Abby's Better Nut Butter</span></p></div><p></p></div></div></strong></p><p>The experimenting that Kircher did that first summer led to five nut butter flavors:</p><ul><li>date pecan</li><li>coconut cashew</li><li>strawberry cashew</li><li>honey almond</li><li>coffee almond</li></ul><p>And although the ingredients differ slightly for each flavor, they're all pretty simple: nuts, coconut oil, fruit, vanilla extract, salt, and ground coffee beans.</p><h3><strong>After her nut butters got the stamp of approval from family and friends, Kircher turned to local farmers' markets and grocery stores.</strong></h3><p><strong><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span><a href="https://www.flickr.com/photos/agelessnorthshore/3815830486/in/photolist-pafAbY-6ChQLv-paeKxM-6P7Yc6-6Pc8sN-6Pc8id-6P7Ype-6P7Yer-6P7YkF-6P8gLH-6P8gNK-6P8gRT-6P8gEP-6P8gSH-6P8gMZ-6P8gMk-6P8gKR-owwrCe-5qBVA8-eHbeUs-nsdY6B-88drG6-5vbpdc-89ZRd2-6C9kLi-6C9jVz-6Pc8Bu-6P7YFz-6C9hdB-6Q99UV-cLeZaQ-6Q999r-6CdrfE-aawXUP-6CdrqS-8K1PFt-8K1QsR-6MhHZT-P7r49-6C9kbn-6C9juk-6C9kx6-6C9iNB-6Cdtru-6CdsSQ-6CdqFJ-P7r4u-6CdrNC-6C9jep-55org8">Flickr / Ageless North Shore</a></span></p><p class="caption">(Not Abby or the farmers' market she sold at.)</p></div><p></p></div></div></strong></p><p>After her family and friends tried all the flavors and approved of them, Kircher turned to local farmers' markets to start selling her butters to the public.</p><p>After having success at those markets, Kircher and her mom decided that her product had the potential of being sold in grocery stores. Unsure of how to approach grocery stores, Kircher and her mom simply started cold calling them, and offering managers taste tests.</p><p>Kircher said the managers loved the nut butters, but they mainly loved the story behind them. She said that her young age helped her more than hindered her; people thought it was unusual and were eager to support Kircher.</p><p><strong>The nut butters are now available at <a href="https://abbysbetter.com/where-can-i-buy/">grocery stores in both North Carolina and Tennessee</a>. The butters are also available online, and can be shipped nationwide. Each jar is $12.99 (except for the date pecan flavor, which is $13.99).</strong></p><h3><strong>Kircher's goal is to continue to grow her business and stay involved, even while she's away at college.</strong></h3><p><strong><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>Abby's Better Nut Butter</span></p></div><p></p></div></div></strong></p><p>Kircher - who was home schooled throughout her teenage years - is now 17 and plans on taking a gap year before attending college. She plans to stay involved in her nut butter business - and even expand it - and to keep it in the family.</p><p>She plans on majoring in business and minoring in English or literature.</p><h3><strong>Being an entrepreneur has taught Kircher a lot of patience.</strong></h3><p>When asked about the challenges of starting her own business at such a young age, Kircher says waiting for things to happen and fall into place was one of the hardest parts. Her advice to those her age trying to become entrepreneurs? Take it slow.</p><p>"Just take it step by step, don't rush it. It's going to take time. It's a working process. You're going to make mistakes. But definitely go for it. Don't ever be afraid to share something you love with other people, because most likely they'll love it too," she said.</p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/tom-cruise-still-doing-his-own-stunts-2016-10">At age 54, Tom Cruise is still doing his own stunts</a></h3>        <div>            <div>        <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="Vlb2x0NjE6w8O4pAeWNRiVX81FKN8Dpv" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>        </div>        </div>            </div>

This 17-year-old wanted a healthy alternative to peanut butter, and now she's a nut butter tycoon

<p>Beyoncé tried "<a href="http://amzn.to/2yj2gYy">The 22-Day Revolution</a>" diet after she had her first child. The plan is a vegan, plant-based diet that eliminates all processed foods. Beyoncé wrote the foreword for the book and backed a meal-delivery service based on it. I decided to try it for myself, and it turned out better than I'd hoped. Following is a transcript of the video.</p><p><em>If it worked for Beyoncé, it'll work for me. Right?</em></p><p><em>My name is Kevin Reilly, and I'm a video producer for Business Insider.</em></p><p><em>So I tried this vegan-diet challenge out, the 22-Day Revolution. It was an all-vegan, all-plant-based diet, kind of made famous by Beyoncé. She wrote the foreword to the book and actually had gone on it herself after her first child. </em></p><p><em>I figured if it's going to work for her, it's got to do something for me.</em></p><p><em>But as a meat eater, just moving away from everything that I was used to, I thought it was going to be daunting. And let me tell you, that first week was rough. I wanted the food that I was used to eating. I was cranky, I actually felt tired on a couple days, and really I just wasn't into it. </em></p><p><em>It took me an hour and 10 minutes to get my lunch together last night. It's this weird lentil, quinoa thing that I keep having to take a couple bites of and then chug some water, because it's just mealy and kind of nasty. I don't like steak that much, and I miss steak right now.</em></p><p><em>But guess what? If you want some results, three weeks into this thing, 15 pounds gone. Take a look at the before-and-after. Not bad, right?</em></p><p><em>But hold on a sec. At times I found myself starving. There was one meal that was only a cucumber, a zucchini, a carrot, and some tahini. And yeah, I cheated. That first week I had a slice of pizza, a slice of meatball. It was good.</em></p><p><em>But I wanted to complete this thing. Not just for work, but for myself. So I got back on the wagon and went for it. And let me tell you, the second week things started getting better. I felt like I had a lot of energy. I was - I don't know - feeling good about myself. And let me tell you, a few of these meals were really damn good. My favorite by far was the baked eggplant with pico de gallo. That was good. I even tried it out grilled, which might be better than the original recipe. </em></p><p><em>However, on the flip side, there's the pizza. The dough smelled funny. The cheese was like this gummy, gooey mess made out of cashews, and the end result? No, just no.</em></p><p><em>So here's the thing: There were a lot of good parts about it. I lost weight; I was feeling good. That was fantastic. But not knowing the calorie counts, the fact that the servings sizes in the actual recipes wasn't really there left me not knowing whether I should keep eating more or if I was just hungry.</em></p><p><em>My first day back to meat-eating land, my boss brought in this big, giant, good-looking plate of bacon. I didn't touch any of it, not even a bite. For some reason, I just liked the way I felt. I had this somewhat different outlook. I started researching more veggie recipes. I started going to the farmers' market and started craving the veggies that were there. I like this. I want to feel like this a little bit more. </em></p><p><em>Now, am I changing myself to a vegan? No. That first night I went to my favorite restaurant and had a damn good tuna melt. And I'll be having more of those. But do I feel fabulous like Beyoncé? Sure.</em></p>

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