While there are many types of antioxidants, which Mary Purdy, MS, RD, nutrition and sustainability advisor at Big Bold Health, calls a family of protective plant chemicals, an important group to know is carotenoids.

The Linus Pauling Institute at Oregon State University describes carotenoids as a group of more than 750 naturally occurring pigments (in red, yellow, and orange) that can be synthesized by plants and algae. Fruits and vegetables contribute the most carotenoids to human diets and one of the key players in offering us some serious antioxidant power.

Health benefits of zeaxanthin

Purdy says that one of the most important things to know about zeaxanthin is that, like other members of the carotenoid family, it gets converted to vitamin A in our bodies. While we often associate vitamin A with eye health—Purdy says research shows that carotenoids’ antioxidant properties can protect against visual fatigue, macular degeneration, and cataracts—it serves many other important purposes throughout the body. “Vitamin A is also essential for supporting immunity and preserving the integrity of our gut lining,” she says.

Research shows that carotenoids can help our bodies fight infections, in addition to improving gene regulation and angiogenesis—a process that helps us best deliver oxygen and nutrients to various tissues to promote healing and prevent illnesses of all kinds. A comprehensive review of research conducted in 2021 found that zeaxanthin also appears to help protect against neurological disorders due to its ability to fight off inflammation and oxidative stress, which can play a role in protecting against all sorts of other inflammatory conditions, from allergies to chronic health issues. More specifically, zeaxanthin has been found to protect against different types of cancer and osteoporosis, as well as other bone-related issues to keep us healthy and strong for years to come.

More specifically, zeaxanthin has been found to protect against different types of cancer and osteoporosis, as well as other bone-related issues to keep us healthy and strong for years to come.

Best food sources of zeaxanthin

All these impressive health benefits likely have you wondering what the best sources of the antioxidant zeaxanthin are. According to Purdy, zeaxanthin is found in several types of vegetables such as orange and red peppers, yellow corn, cooked scallions, and can also be found in certain fruits like mangos. Additionally, you can find it in eggs and algae like the ever-popular spirulina and chlorella.

Zeaxanthin is found in several types of vegetables such as orange and red peppers, yellow corn, cooked scallions, and can also be found in certain fruits like mangos. Additionally, you can find zeaxanthin in eggs and algae.

“Using chemicals to grow food may reduce carotenoid content, so purchasing ‘Certified Organic’ can be a good bet,” says Purdy.

While Purdy hasn’t seen an exact recommendation for zeaxanthin consumption as an isolated compound, she notes that most research related to the nutrient indicates that the highest benefits are found when it is consumed alongside other carotenoids, micronutrients, protein, and healthy fats. Purdy highlights that dietary fats are especially important for proper zeaxanthin absorption, as it a diverse diet filled with fiber, omega-3 fats, and other delicious foods that help support a healthy gut—which will help your body absorb the nutrient.

Purdy highlights that dietary fats are especially important for proper zeaxanthin absorption, as it a diverse diet filled with fiber, omega-3 fats, and other delicious foods that help support a healthy gut—which will help your body absorb the nutrient.

Interestingly, Purdy explains that the absorption of carotenoids can be impacted by temperature—both positively and negatively. She says that high-temperature processing methods could decrease zeaxanthin concentration in raw foods but could improve its bioavailability in others, so it’s a safe bet to stick with moderately heated food sources.

Some simple ways to up your zeaxanthin intake is by starting your morning with scrambled eggs cooked low and slow to perfection—bonus points if you also serve it with some sauteed peppers cooked in olive oil for a healthy fat pairing. You could also get double the antioxidant power by whipping up a batch of mango-corn salsa with avocado for a tasty and nutritious appetizer. You can always add a serving of chlorella or spirulina to your morning smoothie to give it a vibrant color and help you feel more vibrant, too.

If that’s happening for you, it could be a sign that your smoothie isn’t enough calorically and nutritionally. That being said, there are a bunch of fun, tasty ways to make a smoothie dense and well-rounded enough to serve as a meal. Learn my top tips (as a dietitian) for a well-rounded smoothie.

Can a smoothie replace a meal?

I’m going to be real with you—it depends! I know, that’s never anyone’s favorite answer, but it’s true! Whether or not a smoothie can replace a meal really depends on what’s in it. If you’re only adding frozen fruit and water, then that’s not a meal; that’s a light, refreshing snack.

In general, a meal should have a few food groups. I recommend trying to have carbs, protein, fat, and fiber at meals whenever possible. That’s important because each food group has different benefits, and when you eat them together, they promote health, satiety, blood sugar stability, and good energy levels.

The same applies to a smoothie. If you’re only adding fruit and water, then you’re really only getting carbs and fiber, not to mention you’re getting very few calories as far as a meal goes. I know diet culture has made us think that less calories is better, but calories are literally what gives us energy! We need them to function, so we need to make sure we have enough of them throughout the day. Adding protein and fat will not only help enhance the calorie content, but also help promote satiety.

How to enhance your smoothie’s nutrition

If as you read this you’re realizing that your smoothies could use a boost, I have you covered. Here are a few tips to enhance your smoothie for a satisfying, well-rounded morning meal.

Consider the liquid

When you make a smoothie, what liquid is your go-to? If it’s water, there may be room to reconsider. You could use juice, milk (dairy or non-dairy), or coconut water. I often recommend cow’s milk, soy milk, or pea milk because they are sources of complete protein and calcium. They’re the most well-rounded sources of nutrition as far as liquid options go.

That being said, if you’re enhancing the protein content of your smoothie in other ways, you may be okay to use a different liquid without sacrificing satiety.

Add nuts, seeds, or nut butter

This is one of my favorite ways to boost my smoothies. Some of my favorites are walnuts (which add creaminess) and peanut butter (because it’s delicious!). You can also find me adding chia seeds to almost every smoothie I make because they’re nutritionally well-rounded and rich in fiber and omega-3 fatty acids.

If you’re allergic to nuts you could also lean on sunflower seed butter or pumpkin seeds. The goal of adding nuts and seeds is to enhance the flavor and texture of your smoothie, and to add protein and heart-healthy fats. In fact, adding dietary fat will help your body absorb the fat-soluble vitamins (vitamins A, D, E, and K) present in the other ingredients.

Lean on dairy (or dairy alternatives)

Dairy is an easy way to add protein and potentially fat to your smoothie. You can use milk as the liquid (like I suggested above) or you can add yogurt or kefir, which are also a good source of probiotics.

With kefir, you may not need another liquid at all, but with yogurt, you could use juice, coconut water, or even regular water since you’ll be getting protein and calcium from the yogurt itself.

If dairy is a no-go for you, then consider adding soy products since these are generally most comparable to cow’s milk products. Oat, cashew, or coconut yogurt won’t have as much protein as cow’s milk yogurt.

Try protein powder

Another viable option is adding protein powder to your smoothie. This could be especially helpful if you’re having a smoothie after a strength-training workout where refueling with protein is key for muscle repair and recovery.

Most people don’t really need to use protein powder, but if you like using it, I recommend buying a third-party tested option so you know the label is accurate and that it’s free from harmful contaminants.

Use frozen fruits and veggies

All this talk of adding protein and fat doesn’t mean that fruits and veggies aren’t important too. One of my favorite things about smoothies is that they are an easy way to boost your fruit and veggie intake. So, incorporate your favorites for added fiber, vitamins, and minerals. My personal favorite combo is banana, blueberry, and spinach, but get creative and mix it up!

Please, don’t be afraid to buy frozen. Many people think they need to buy fresh produce, but frozen produce is just as nutritious. Plus, it has a way longer shelf life, which can reduce food waste and save your wallet. It’s also an easy way to boost the nutrition because you don’t have to take up more volume by adding ice; the frozen fruit is cold enough to make a chill drink.

Bottom line

Smoothies can be a convenient, nutrient-packed breakfast if they’re made with intention. I invite you to say goodbye to low-calorie, fruit and ice smoothies and hello to well-rounded, satisfying smoothies. While fruit and ice may make for a refreshing snack, a smoothie packed with carbs, protein, fat, and fiber can keep your blood sugars stable, your energy levels strong, and your stomach satisfied until your next meal or snack.

“Nothing beats outdoor cooking and fire-roasted foods,” says chef Brian Malarkey, who has created over a dozen booming restaurant concepts and is the founder of Chef’s Life. “Protein, vegetables, and fruit all have natural sugars that by roasting, bring these extraordinary flavors to life on your plate.”

To further prove the endless possibilities of grilling, we’ve rounded up a variety of easy, healthy, and delicious summer grill recipes. Before diving into the many, many grilled dinner ideas, though, let’s first go over what you’ll need to man the grill and season your foods to perfection.

Outdoor grilling tools

As convenient as it is to have a variety of summer grill recipes on hand for your next get-together, it’s even more helpful to have all the necessary grilling tools. After all, without a grill and the gadgets necessary to skewer, flip, and hold your food, you won’t get very far with your summer cookout.

With that in mind, you’ll want to start with a grill. If you’re operating on a budget, consider a classic charcoal grill, like the Weber Original Kettle 22-Inch Charcoal Grill ($139). If you have a bit more money to spend and are looking for a grill with added prep space, check out the Cuisinart CGG-7400 Propane Full Size Four-Burner Gas Grill ($345). If you’re able to splurge, the Traeger Grills Ironwood 885 Wood Pellet Grill and Smoker with WIFI Smart Home Technology ($1,500) is said to be about as good as it gets.

Once you’ve selected your grill, it’s time to equip yourself with tools. While Malarkey says that every top-notch grill station needs tongs and cast iron, such as the Lodge Cast Iron Reversible Grill/Griddle ($35), which can be used on both the stovetop and grill, it also helps to have skewers and grill baskets on hand.

To kick things off, add the Weber 3-Piece Stainless Steel Premium Tool Set ($65) to your cart. While you’re at it, throw a set of the Consevisen Silicone Basting Brushes ($9) in there to ensure you can marinate your fish, meats, and sides with ease. You might also want to snag a set of the Charcoal Companion Nonstick Kabob Grilling Baskets ($22), as they make grilling smaller items like cherry tomatoes, greens, and chopped veggies less of a hassle. If you’re planning to whip up hefty cuts of meat, equipping your kitchen with the Cangshan S Series German Steel Forged 7-Piece BBQ Knife Set ($150) will make preparing them a breeze.

And whatever you do, don’t forget Malarkey’s other top pick: “A cold beverage of choice for the chef,” he says. Above all, grilling is supposed to be fun, so sipping on something tasty—whether it’s the new Hendrick’s Flora Adora Gin or a can of gut-healthy POPPI Sparkling Prebiotic Soda ($27 for a 12-pack)—is a must.

Summer grill seasonings

Next, you’ll want to check your spice cabinet since many summer grilling recipes rely heavily on delicious seasonings. For starters, McCormick kitchen manager Hadar Cohen Aviram says that basic cooking spices will suffice. “The trifecta is definitely flaky salt, black pepper, and garlic powder—with onion powder, paprika, and cumin as close seconds,” she says. To make things easy on yourself, she suggests reaching for the McCormick Grill Mates Coarse Black Pepper and Flake Salt ($6), which incorporates those seasonings, plus celery seed and onion powder for added kick. If you’re grilling steak, she says you can’t go wrong with the McCormick Grill Mates Montreal Steak Seasoning ($3)—though, she’s quick to note that it tastes delicious on burgers and veggies, too. Looking for a sweeter profile? “The McCormick Grill Mates Brown Sugar Bourbon Seasoning ($7) [offers] a bite packed with flavor and more enhanced caramelized notes,” she says.

While these three seasonings can pump up any grilled dish, Aviram says that you can get even more specific. For those looking to whip up more chef-worthy grilled dinners, she says to choose your seasoning based on your main protein, plus the cut of it.

“For example, pork chops (or any cut ‘on the bone’) are full of flavor and only need a good rub to take them over the finish line (in which case I suggest using McCormick Grill Mates Coarse Black Pepper and Flake Salt seasoning), while lean pork loin needs a good flavor boost, so marinating it with Grill Mates Roasted Garlic and Herbs ($7) mixed with oil and white wine vinegar, and using a marinade to brush them while grilling [works exceptionally well],” she says.

Like pork, he says that good steak cuts can taste delicious with nothing more than a rub (like Montreal Steak Seasoning). Meanwhile, she says that poultry fares best with marinades, as they help keep it moist and flavorful. “A classic choice [is the] McCormick Grill Mates Garlic, Herb & Wine ($15 for 12 packs) or McCormick Grill Mates Mesquite Marinade ($12 for 12 packs) for a deeper smoky note,” she says.

If you’re in the market for even more delicious grill seasonings to elevate your BBQ food, be sure to check out the Traeger Rubs and Seasonings, of which the Fin & Feather Rub ($11) and Veggie Rub ($10) are particularly popular picks.

Last but not least, no matter how you prep your cookout foods, non-stick spray can prove especially beneficial, as it will keep the meats, fish, fruits, and veggies from sticking to the grates or griddle. “But remember to never spray directly on the fire,” Malarkey says. “Rather, spray it directly onto the steak, fish, or whatever else you are grilling.”

Summer grill recipes

Now that you know everything you’ll need to bring basic grilling ideas to life, it’s time to introduce you to the many ways you can embrace outdoor grilling this summer. Ahead, find 23 summer grill recipes that are so good you’ll want to make them all year long.

1. Apple cider brined pork chops

Add a hint of sweetness to your cookout with this apple cider brined pork chop recipe by McCormick.

Get the recipe: Apple Cider Brined Pork Chops 

2. Artichoke and tomato panzanella

This artichoke and tomato panzanella recipe by Giada de Laurentiis will add a refreshing twist to your backyard BBQ.

Get the recipe: Artichoke and Tomato Panzanella

3. Fajita chicken and avocado ranch salad wraps

Spice up your summer lunch hour with this fajita chicken and avocado ranch salad wrap recipe by Tieghan Gerard (aka Half Baked Harvest).

Get the recipe: Fajita Chicken and Avocado Ranch Salad Wraps

4. All American burger

You can never go wrong with a classic burger on the grill. For an extra-flavorful burger, try using McCormick’s all-American burger recipe.

Get the recipe: All American Burger

5. Grilled caprese pesto chicken skewers

We love a protein and veggie kabob—and this grilled caprese pesto chicken skewer recipe just so happens to have all the flavors of one of the most refreshing Italian appetizers.

Get the recipe: Grilled Caprese Pesto Chicken Skewers

6. Grilled sausage and peppers with garlic aioli

Looking for something more exciting than a hot dog? This grilled sausage and peppers with garlic aioli recipe by Pinch of Yum will make your mouth water.

Get the recipe: Grilled Sausage and Peppers with Garlic Aioli

7. Grilled honey mustard chicken tenders

Who says grilled chicken tenders have to be boring? This grilled honey mustard chicken tenders recipe by Damn Delicious will have you reaching for seconds.

Get the recipe: Grilled Honey Mustard Chicken Tenders

8. Grilled peaches with cinnamon sugar butter

Protein isn’t the only thing you can grill to perfection. This grilled peaches with cinnamon sugar butter recipe by Bobby Flay will make you a fruit-grilling fiend.

Get the recipe: Grilled Peaches with Cinnamon Sugar Butter

9. Grilled Italian bruschetta chicken

Tomatoes, herbs, white wine, and mozzarella make this grilled Italian bruschetta chicken recipe by McCormick an instant crowd pleaser.

Get the recipe: Grilled Italian Bruschetta Chicken

10. Mexican grilled corn

There are many grilled corn recipes but few are as classic as Mexican grilled corn. This recipe by Tyler Florence uses mayo, sour cream, cilantro, parmesan, and red chili powder to kick up the flavor.

Get the recipe: Mexican grilled corn

11. Mexican street corn dip

Love Mexican grilled corn but hoping to eat it as an appetizer? Gerard has a delicious Mexican street corn dip that showcases the spicy veggie alongside chili butter and cotija cheese. While it’s meant to be served with tortilla chips, it’s equally as fab eaten on its own.

Get the recipe: Mexican street corn dip

12. Mesquite chickpea burger with grilled corn topping

Veggie burgers taste best on the grill. Rather than reaching for any old frozen version, consider making your own with this mesquite chickpea burger with grilled corn topping recipe by McCormick.

Get the recipe: Mesquite Chickpea Burger with Grilled Corn Topping

13. Sticky ribs

This sticky ribs recipe by Molly Yeh is a fan favorite for its sweet profile with a touch of zing. Just make sure you have plenty of napkins on hand.

Get the recipe: Sticky Ribs

14. Grilled potato fans

Forget about tossing a potato in the oven this summer. This grilled potato fans recipe by Taste of Home is beloved for its buttery profile seasoned with garlic, chives, and red pepper flakes, topped off with grated parm. (Side note: Did you know that you can clean a grill with a potato?)

Get the recipe: Grilled Potato Fans

15. Grilled garlic artichokes

Looking for a veggie to grill for your cookout? This grilled garlic artichokes recipe is well received. (Another veggie you can grill? Lettuce!)

Get the recipe: Grilled Garlic Artichokes

16. Fajitas in a grill basket

Love the taste of fajitas but don’t have a cast iron griddle for your grill? You can whip up fajitas in a grill basket.

Get the recipe: Fajitas in a Grill Basket

17. Beer can chicken

Moist on the inside and crispy on the outside, it’s no wonder McCormick’s beer can chicken recipe earns such high praise.

Get the recipe: Beer Can Chicken

18. Crispy BBQ salmon tacos

Prefer seafood? These crispy BBQ salmon tacos by Gerard are a top pick.

Get the recipe: Crispy BBQ Salmon Tacos

19. Honey garlic Asian chicken kabobs

Love Asian flavors but want to use your grill? Damn Delicious has a tasty honey garlic Asian chicken kabobs recipe that’s easy to prep.

Get the recipe: Honey Garlic Asian Chicken Kabobs

20. Spicy grilled shrimp

Considering over 1,000 people love this spicy grilled shrimp recipe, it can’t hurt to add it to your BBQ menu.

Get the recipe: Spicy Grilled Shrimp

21. Grilled Hawaiian barbecue chicken in foil

The grilled Hawaiian barbecue chicken in foil is a flavorful foil packet recipe ripe with salty and sweet notes alike.

Get the recipe: Grilled Hawaiian Barbecue Chicken in Foil

22. Balsamic grilled zucchini

Balsamic is a summer staple, as is zucchini—so it’s no wonder this balsamic grilled zucchini recipe is such a hit.

Get the recipe: Balsamic Grilled Zucchini

23. Grilled sea bass

Here we have another seafood option that hundreds of folks deem to be downright delicious. Seasoned with garlic powder, onion powder, paprika, lemon pepper, and sea salt, we can see the appeal.

Get the recipe: Grilled Sea Bass

Well, there’s some good news: that toaster you use every morning? There’s another more versatile appliance that’s even better at crisping up thick, golden slices of sourdough to try the next viral toast trend.

Whether you love them or haven’t yet given one a fair try, an air fryer is a form of do-it-all countertop oven that just so happens to make excellent (ne’er I say better?) toast than your trusty toaster. Why? Because not only do you get reliable results, but you also have more control over the toasting job. We’ve all experienced the disappointment of a toaster taking your fresh artisan bread from golden to setting off the smoke detector within minutes. But with an air fryer, you can pop open the drawer mid-cook for a progress report. What’s more, you can cook your toppings as you ‘cook’ your bread.

If you’re ready to part with that ubiquitous single-use appliance once and for all, here’s what to know about making excellent toast in an air fryer.

How to make toast in an air fryer

The first step to making toast in the air fryer is by far the most important: butter your bread. You should never put pre-buttered bread into a slot-style toaster at the risk of filling your kitchen with smoke or ruining your toaster. But the beauty of the basket (or rack, depending on what type of air fryer you own) is that you can slather one side of your bread with a luscious spread, place it dry side down in the air fryer, and cook away.

The dry convection heat will surround your bread, melting the butter deep into its nooks and crannies while simultaneously crisping up all of its delicious surface area. The result is a beautifully golden-brown slice of sourdough or a dark and toasty piece of pumpernickel that has buttery flavor in every bite.

The dry convection heat will surround your bread, melting the butter deep into its nooks and crannies while simultaneously crisping up all of its delicious surface area.

For further flavor, try air frying bread spread with a compound butter that’s herby, spicy, or speckled with everything bagel seasoning. You could even top your toast with shredded or sliced cheese for an instant cheese toasty, no broiling necessary. And if dairy’s not your favorite (in the morning or otherwise), you cannot beat a slice of air fryer toast shmeared with warmed almond butter and banana.

What’s the best temperature for making air fryer toast?

Air fryers are pretty forgiving when it comes to temperature, but I like to crank it all the way up for the fastest browning. My air fryer taps out at 400°F, but you could toast as low as 350°F if you have a few extra minutes or need to step away and are concerned about burning.

The cook time depends on the size and kind of bread you’re working with. Thicker, denser slices will need a few more minutes, while bread with ingredients that brown quickly like nuts, seeds, or sugars will take as little as four to five minutes.

Which is the best air fryer for making toast?

As a chef, food writer and product reviewer, I’ve tested many air fryers, and the one I’ve found is the most versatile (and aesthetically-pleasing) is the new Wonder Oven from Our Place. It’ll brown you the most delicious base for your next avocado toast, but you can also use it to roast veggies, crispy tofu, or bake chocolate chip cookies (just saying).

Our Place Wonder Oven — $195.00

Pros:

• Small-sized
• It makes perfect toast, but it can also air fry, bake, roast, reheat, and broil. Also uses steam infusion technology for crispy exteriors and soft, moist interiors
• Gorgeous color shades
• Among the most versatile air fryers we’ve tried

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However, I’ve found that most basket-style air fryers do a great job with toast, so you can easily get away with a smaller model if space is at a premium.

 

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It’s vegan-friendly, packed with heart-healthy nutrients, and provides the opportunity to sneak in a few extra veggies for good measure. The icing on the cake (or rather, the seeded sprinkle on the buns)? There’s absolutely no kneading required. Ahead, discover why these warm and delicious treats deserve a spot in your oven and your tummy, stat.

Why we love this overnight oat buns recipe

This recipe for overnight oat buns includes a variety of ingredients that make for a balanced meal or snack. (Not to mention the fact that baking up a tray or two of these buns will be infinitely more rewarding—in terms of nutrition, taste, aromatics, and beyond—than toasting up a frozen bagel or standard sandwich bread.)

Oats are a rich source of fiber, which doesn’t only promote perks for digestive health but also for energy stability and mood balance. In addition, the beta-glucans (main source of soluble fiber) in oats have proven cholesterol-lowering effects, which is one of the reasons why it’s a staple in cardiologist-approved breakfasts. But that’s not all: Oats offer three grams of protein per quarter-cup. Contributing to the recipe’s plant protein content are sunflower seeds, pumpkin, seeds, and poppy seeds. Small yet nutritionally mighty, they also offer an impressive amount of healthy fats (which, too, are crucial to support cardiovascular health) as well as some fiber.

Perhaps the most surprising additions to this recipe are zucchinis and carrots. Bodrug says these two veggies are optional but highly recommended to make your buns extra soft and moist. Textural considerations aside, both are rich in vitamin A and offer a decent amount of vitamin C, among other micros—plus even more gut-friendly, heart-healthy fiber.

Tips and modifications to ace this recipe

• Bodrug reiterates that zucchini and carrots are optional, but well worth including to maximize the nutritional profile and melts-in-your-mouth texture alike. You can also make do with only one or the other. After you’ve nailed the original recipe, you can experiment as you’d like with similar veggies.
• The same “anything goes” mentality applies to whatever seeds you’d like to include. While Bodrug suggests opting for sunflower, pumpkin, and poppy seeds, the more variety, the merrier. Flax, sesame, hemp, caraway, and chia seeds all get her stamp of approval.
• You can substitute coconut yogurt with your unsweetened vegan yogurt of choice.
• Be sure to cover the mixing bowl with plastic, wax cloth, or a damp kitchen towel to allow the dough to rise without drying out. For optimal texture, keep it in the fridge for eight to 12 hours.
• Enjoy your buns toasted with jam or nut butter for breakfast, as a sandwich bun or alongside soup for lunch, or on its own as a satisfying grab-and-go snack.

No-knead overnight oat buns recipe

Yields 12-14 servings

Ingredients
1 1/4 cup coconut yogurt
2 cups cold water
2 tsp instant yeast
1/4 cup carrot, grated, optional
1/4 cup zucchini, grated, optional
1 3/4 cup oatmeal
3/4 cup whole-wheat flour
3 cup all purpose flour
1/4 cup sunflower seeds
1/4 cup pumpkin seeds
4 tbsp poppy seeds
1 tsp salt

Equipment
Large mixing bowl
Colander and cheesecloth (if using zucchini)
Baking sheet
Parchment paper
Cast iron pan

1. If using grated zucchini, first add it to a colander with 1/2 teaspoon of salt. Allow to sit for 10 minutes, and then using a cheesecloth or strainer, strain as much liquid as possible out of the zucchini.
2. Combine the yogurt, water, yeast, carrot, zucchini, oatmeal, whole grain flour, white flour and salt to a bowl, and using a wooden spoon, carefully stir until a dough is formed.
3. Pour the seeds over top, then cover and set in the fridge overnight, for at least 8 hours.
4. When ready to bake, set the oven to 425°F and line a baking sheet with parchment. Using a large spoon, divide the dough into 12 to 14 buns, and place on the baking sheet (you will want to do this 6 at a time).
5. Place the buns in the oven on the center rack.
6. To ensure crisp buns, place a cast iron pan in the bottom of your oven, and quickly pour in 3 to 4 cups of warm water into it. Quickly shut the door to trap in steam, which will make the crust of the buns crispy.
7. Bake for 25 to 30 minutes, until browned on the bottom and top. Remove and allow to cool for at least 20 minutes before slicing. Store in a sealed container on the counter for up to 4 days.

What is ButcherBox?

ButcherBox is a monthly subscription delivery service that specializes in grass-fed, pasture-raised meat that’s free from hormones and antibiotics, as well as responsibly sourced, wild-caught seafood. The company, which is a certified B Corporation, prides itself on being transparent on where they get their meat from—which is something that meat consumers should have the right to know.

Why you should care where your meat comes from

According to Kathryn Hoffman, MS, RDN, a registered dietician based in New York, it’s important to know where the meat and seafood we buy and eat is sourced from for a few different reasons. The first, she says, is food quality. “The way the animal was raised and what it was fed will have a direct impact on its nutritional quality,” explains Hoffman. “For example, grass-fed animals have a higher omega-3 content than grain-fed cattle. The same goes with wild-caught fish versus farm-raised.”

ICYMI, omega-3 foods are linked to a whole world of benefits, including protecting brain health, better skin, sleep quality, and living longer. Hoffman adds that a higher ratio of omega-3s is important for health conditions that are related to inflammation, such as heart disease and diabetes.

Another concern may be food safety. “There may be local, state or federal advisories for certain fish in certain areas due to pollution,” she says. “It is especially important for children, elderly persons, and those who are pregnant or may become pregnant to know where their fish and meat is from due to things like mercury levels, hormones, and antibiotics.” Lastly, she says, for ethical and sustainability reasons, it is important to know how the animals were treated: “Factory farming can increase the risk of food-borne illnesses and impact the taste of the product.”

Hoffman also points out that “organic meats also typically contain less cholesterol and fillers like sodium and artificial dyes,” she says. So, if you’re watching your heart health and blood pressure, it’s something to note.

How ButcherBox works

There are two types of monthly subscription plans at ButcherBox: Custom and Curated.

Custom Plan

The Custom plan allows you to choose your own types and cuts of meat and seafood. There are more than 25 different cuts of meat you can choose from, such as filet mignon, ribeyes, chuck roast, pork tenderloin, chicken wings, scallops, and wild-caught gulf shrimp. This plan comes in two sizes: Classic, which includes nine to 14 pounds of meat, and Big, which includes 18-26 pounds.

Curated Plan

With the Curated plan, ButcherBox chooses the cuts for you after you choose whether you want pork, beef, and/or chicken. An example of the cuts ButcherBox might choose for you are pork chops, ground beef, flat iron steak, and bone-in chicken thighs. The Classic size includes eight to 11 pounds of meat, whereas Big contains 16-22 pounds.

There are also specials that you can tack onto your order after choosing your cuts. Some examples include a $52 Lobster Bundle, which includes an 8 oz pack of lobster claw, knuckle meat, and two 5-6 oz lobster tails, a charcuterie variety pack for $15, and gluten-free chicken nuggets for $12.

You can choose how often (the frequency of which) you get ButcherBox delivered—every week, two weeks, once a month, etc. It’s entirely up to you.

ButcherBox Meat Delivery Service

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How much does ButcherBox cost?

If you get the Curated Plan, a Classic size costs $146, while the Big size costs $269. If you get the Custom Plan and choose your own, the Classic costs $169, while the Big size costs $306. The reason why the Custom Plan is more expensive is because you get 20 percent more meat than the Curated plans.

There are often pretty good specials for first-time members. For example, one deal gave members three pounds of free-range, organic bone-in chicken thighs in every box for a year, while another special featured free wild-caught salmon in every box. Both are pricey, but the amount of meat should last you between two and four weeks (it really depends on how much meat you generally consume).

Cost in comparison to Whole Foods delivery

I was curious about the difference in cost between ButcherBox and ordering delivery from Whole Foods, which I do often—so I compared the two.

I got 12 oz of filet mignon steaks, three pounds of boneless and skinless chicken thighs, two pounds of boneless pork chops, two pounds of wild Alaskan sockeye salmon, one pound of wild-caught shrimp, and two pounds of ground beef. Getting this at ButcherBox costs $169, which includes free shipping and no other fees. A Whole Foods delivery would cost $146.47, which includes a delivery fee of $9.95, and an automatic tip of $7 (so, total: $163.42). ButcherBox is about six bucks more expensive.

Using just this example, Whole Foods may be cheaper than ButcherBox, but there is little-to-no information on where the meat actually comes from. On the whole though, I’ve never had any issues with Whole Foods’ meat selection.

Testing out ButcherBox

ButcherBox sent me a box filled with a variety of meats to try out. There were many of my go-to proteins, like wild-caught salmon, chicken thighs and breasts, plus ones that I never really cook, like pork shoulder and scallops. They all came packaged with dry ice, in a sturdy cardboard box that was easy to recycle.

The first thing I cooked was something from Dolly Parton’s cookbook, which is an annual tradition of mine—I always make something on her birthday. I decided to make her Honey Glazed Chicken with ButcherBox’s chicken breasts, as well as her Creamy Coleslaw. They both came out great (much better than the Spaghetti Pie I made last year).

I also made my current favorite burger, the cheeseburger featured in the movie, The Menu. It is absolutely incredible (the secret is putting thinly sliced raw onion on the patty, flipping it over, and letting it cook underneath the meat).

The ButcherBox ground beef more than passed the test for flavor. Another highlight of my cooking adventure was the heart-shaped mini meatloafs I made with ground beef and sweet Italian sausage, using Jayne Mansfield’s recipe. I didn’t grow up eating meatloaf and have only had it a couple of times in my life, but this was a winner, and cute to boot.

I was also very impressed by the chicken thighs, which I used to make a dish with caramelized onions, mushrooms, and gruyere cheese. These were especially tender and juicy compared to the ones I usually buy.

Other dishes I made with my ButcherBox proteins were chili shrimp (using a chili sauce my neighbor makes), steaks with chimichurri sauce, and carnitas tacos.

Steaks in question:

And carnitas tacos:

My final ButcherBox verdict

ButcherBox is incredible. All of the meat was obviously high quality and tasty. But having a subscription service also inspired me to be more creative with recipes and expand my boundaries when it comes to the proteins I cook with. To me, it’s worth it to pay a little bit more to not only get delicious meat, but to know where exactly it comes from.

You heard that right. Warm salad is the way to go when making this Brussels sprouts Caesar salad recipe. It stars shaved Brussels sprouts, a vegan “Caesar” dressing (no anchovies included), and crispy quinoa. Because sometimes, cold croutons and limp romaine won’t cut it.

The Brussels sprouts of it all 

We recently learned why Brussels sprouts seem to taste so much better than they did decades ago. No, it’s not just you—researchers have discovered ways to breed out specific compounds that make Brussels sprouts taste more bitter. As such, they’ve become more and more palatable over the years. But taste aside, Brussels sprouts are packed with nutrients that make the case for noshing on ‘em even more convincing. These nutrients include vitamins B1, B6, C, and K, as well as folate, fiber, and potassium.

Now, onto our first course. In a recent Instagram post by @munchinwithmaddie_, recipe developer Maddie Ireland shares her genius way to prepare a warm Brussels sprouts Caesar salad.

 

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To make it, Ireland starts by shredding Brussels sprouts and parmesan cheese. (FYI: you can skip this or swap it out for plant-based cheese if you’re looking for a vegan version.) Then, she layers the sprouts on a baking sheet and drizzles some olive oil, salt, and pepper on top. Next, she spread a layer of cooked quinoa on a parchment-lined baking sheet and repeats the seasoning process (EVOO + salt + pepper) before placing both sheets in the oven to cook.

While it bakes away, Ireland then gets started on the “Caesar” dressing—which, BTW, is anchovy-free. For a dairy-free version of a classic Caesar dressing, Ireland combines tahini which adds a warm, rich, and creamy taste and texture, and additional flavoring ingredients like lemon and Dijon mustard. Finally, she tosses the cooked Brussels sprouts in the dressing and garnishes the dish with crispy, crunchy quinoa for added texture and shavings of parmesan cheese (which is, again, optional).

Although Ireland’s recipe is meant to be served warm, if that sets off your ick alarm immediately, you can always opt for the cold route, too. That said, she discloses the raw Brussels sprouts might be slightly harder to digest than the cooked version. This is due to raffinose, an indigestible fiber found in some vegetables that can produce gas and intestinal discomfort. Ultimately, the choice is yours, but this warm Brussels sprouts salad is sounding even better by the minute.

Warm Brussels sprouts Caesar salad recipe

Yields 2 servings

Ingredients

For the dressing:
1/4 cup tahini
Juice from 1/2 lemon
1 Tsp Dijon mustard
1 clove garlic, minced
2 Tbsp grated parmesan (*substitute for a dairy-free alternative)
Salt to taste
3 Tbsp water

For the salad:
1 pound brussels sprouts, ends trimmed and shaved
2 Tbsp olive oil
Salt and pepper, to taste

For the crispy quinoa:
1 cup cooked and slightly cooled quinoa
1 Tbsp olive oil
Salt and pepper, to taste

1. Preheat the oven to 400°F. Add shredded Brussels to a baking sheet. Drizzle with oil, salt, and pepper. Toss to combine and spread out in an even layer.

2. Add quinoa to a separate parchment-lined baking sheet. Drizzle with oil, salt, and pepper. Toss to combine and spread out in an even layer. Roast Brussels and quinoa for 20-25 minutes, stirring halfway. Quinoa should be slightly golden and crispy.

3. Meanwhile, mix together all the dressing ingredients in a small bowl. Toss slightly cooled Brussels with dressing. Garnish with the crispy quinoa and more shaved parm if desired.

Next on the menu? An anti-inflammatory salad:

Unfortunately, adjusting to life as a parent can be overwhelming, leaving little to no time to cook healthy meals. Thankfully, there’s a new company dedicated to supporting moms and moms-to-be on their nutrition goals through the lens of traditional Chinese medicine (TCM): Chiyo.

About Chiyo

Founded by Irene Liu and Jennifer Jolorte, the idea behind Chiyo was born in Liu’s mom’s kitchen when Liu witnessed her mother sending her aunt TCM postpartum meals in the summer of 2020. “And then I went down a rabbit hole and looked at what all these other countries were doing, and I was like “oh, all these other Asian cultures have converged on a very similar way of care that’s rooted in food—why is there nothing like this in the US, at least at a large scale and accessible?” says Liu. Soon after, she connected with Jolorte, who has a background in the birthing space, and Chiyo was born.

The company offers five-day meal programs—which include nutritious snacks, breakfast, lunch, and dinner for people in the fertility, prenatal (months one through three of pregnancy), and postpartum periods. Chiyo also offers a full, six-week program to assist and support mothers in the first 40 days after giving birth. These programs are meant for one person, but Jolorte says there’s an add-on option for families at a discounted rate of $45. (Prices vary depending on plan, but start at $144 per week.)

While meals vary on a week-to-week basis, one day worth of meals can look like this, per Chiyo:

• Morning: Herbal morning tonic
• Breakfast: Ube buckwheat waffles and berry compote
• Lunch: Miso mushroom herbed quinoa risotto
• Post-lunch: Herbal broth
• Dinner: Rainbow noodles with lemon harissa dressing and salmon
• Snack: Peanut butter squares

Chiyo is rooted in TCM practices

In TCM, an emphasis is placed on maintaining balance within five key organs: liver, heart, pancreas, lungs, and kidneys, which are associated with the elements wood, fire, earth, metal, and water. Chiyo does this by incorporating foods and cooking practices that commonly appear in the TCM diet, such as a variety of whole grains, like millet, brown rice, purple rice, buckwheat, protein, fruits, and cooked vegetables.

For example, Chiyo’s shiitake porridge incorporates cooked whole grains, like buckwheat. “So when whole grains are cooked, it’s easier to digest, but also be able to provide you with the energy, the good carbohydrates, and the nutrients you need,” says Zoey Xinyi Gong, RD, a registered dietitian and TCM food therapist. “These things are ideal for postpartum.”

Other ingredients in Chiyo’s plans include herbal broths. “It’s called sheng hua tang, and that’s specific for the first week of postpartum when you’re looking to dispel all of the old uterine lining, all the old blood,” says Jolorte. “These are very traditional herbs used in TCM, and we’ve basically been able to help formulate them using our bone broth collagen, the herbs, and make them into very easy-to-use broth cubes.” Customers can use these cubes by adding them to eight ounces of hot water, making them more accessible for the modern day person, Jolorte adds.

While Western nutrition encourages “eating the rainbow”—Gong says that may be a side of broccoli, carrots, or peas on an American plate—TCM-rooted diets take another level of complexity. In contrast, a Chinese meal will have at least five or six different kinds of vegetables on the table, which are usually rife with fiber and anti-inflammatory nutrients. Additionally, most, if not all veggies, are cooked, as “raw foods are a little bit harder to digest in the perspective of TCM,” says Gong.

Where does Chiyo deliver

For people based in New York, New Jersey, or Connecticut, local delivery is available on Sunday evenings (or Mondays but with an extra fee). Anyone located outside of the tri-state area can choose nationwide shipping (note: only postpartum meals are available for this option); meals chosen under this option will be packaged on ice and shipped via overnight shipping.

No matter if you’re looking to getting pregnant or have just given birth, Chiyo is here to support moms and moms-to-be throughout their journey, offering healthy, nutrient-dense meals rooted in TCM traditions. You can discover your personal plan here or choose standard plans here.

While at school, I discovered that one of my favorite ways to cook eggs is by whipping up a light and airy soufflé, which is French for “to puff.” This technique involves beating the whites until they’re sturdy and glossy and folding that into a butter, yolk, and flour mixture.

That said, the process of making soufflé is quite labor-intensive—hence the whole culinary school thing—and the final product must be consumed rather quickly for fear of it deflating before it even makes it to the table. The solution came to me a few short Pinterest searches later: muffin tin quiches, which are basically the lovechild of a soufflé, quiche, and Starbucks’ egg bites. Best part? They’re every bit as delicious as what I was cooking in my soufflé era… only without the fuss and bicep workout. Plus, they can be stored and reheated at your leisure, meaning they’re the best breakfast for groggy mornings.

How to make muffin tin quiche

Much like the mirepoix (onion, carrot, and celery) that forms the foundation of many classic French recipes, a delicious muffin tin quiche is contingent on a well-seasoned eggy base. Personally, I like to keep it simple and opt for adding a splash of water (which I’ve found works wonders in making scrambled eggs even fluffier) or half-and-half for even more richness. Then, I add salt, pepper, and garlic powder to taste. Then the most important part: a generous amount of good, funky cheese. Preferably one that melts well, like Gruyère or freshly-grated parmesan.

Then, the fun part: choosing the toppings. This is where you can let your creativity run free. Choosing delicious mix-ins gives your muffin tin quiche recipe that final touch. Some of our favorite options include chopped spinach, onions, garlic, mushrooms, or cooked turkey bacon. Once you’ve picked your favorites, you’ll want to fold them into the egg batter.

Finally, to assemble your muffin tin quiches, you’ll need—you guessed it—a muffin tin. These will help you portion out your egg batter without making a mess. (Who knew you could use your muffin tins for so much more than making delicious homemade gluten-free banana muffins?) And while quiches are traditionally made with a crust, muffin tin quiches can be made crust-free (naked) or with store-bought pie crust also. Whatever floats your (egg) boat.

If you go to the crust route, ensure you pre-bake them before filling them up with the egg mixture. This will help ensure they don’t tear or become too soggy and absorb too much moisture while cooking.

3 delicious ways to make muffin tin quiche recipes

1. Ham + Swiss + Onion

Flavor, fun, and ease are three ways to describe these cheesy muffin tin mini quiches by If You Give a Blonde a Kitchen. They come together in under an hour—from start to finish—and are one of the easiest (and most delectable) ways to ensure you meet your daily protein quota. For context, each serving of this recipe (aka one mini quiche) contains 12 grams of protein. This is important, considering registered dietitians recommend consuming at least 30 grams of protein for breakfast alone.

Get the recipe: Muffin Tin Mini Quiche

2. Spinach + Tomato + Cheddar

Since the crust is totally optional, if you don’t have any on hand or simply don’t want to use it, that’s no problem. Thankfully, it won’t compromise on flavor whatsoever. Case in point: This delicious spinach, tomato, and cheddar muffin pan mini quiche recipe by Chew Out Loud. The best part? These egg bites are freezer friendly and can be stored in an airtight container for several weeks. Pro tip: Freeze the egg bites on a flat dish or sheet tray (to prevent them from sticking to one another) for a few hours before transferring them into a freezer-safe storage bag to save space.

Get the recipe: Muffin Pan Mini Quiche

3. Spinach + Feta + Scallion

Flavor is the name of the game when it comes to these mini spinach feta quiches by Divalicious Recipes. It features delicious (or should I say, divalicious) ingredients like feta and spinach, paired with anti-inflammatory spices like nutmeg and longevity-boosting black pepper. One taste of ‘em, and you’ll fully understand what the muffin tin quiche hype is all about.

Get the recipe: Mini Spinach Feta Quiches

Learn the egg-cellent benefits of eating eggs, according to an RD:

Best of all, barring conditions like severe GERD or a caffeine sensitivity, coffee is actually pretty good for us. It’s an antioxidant powerhouse and moderate coffee consumption has even been associated with a lower risk of conditions like heart failure and dementia.

But while coffee is life-giving, it is not (we repeat, is not) a meal.

Coffee for breakfast and diet culture

Looking for a ‘Stars, they’re just like us’ moment? Consider Hillary Duff’s recent podcast appearance during which she admitted: “Sometimes I try to just drink coffee in the morning and, like, starve off my hunger.” Yikes. (To be fair, the former Lizzie McGuire also said she loves fried eggs and avocado on cauli rounds or overnight oats, when she is honoring her hunger and actually eating breakfast.)

Coffee can often feel like a no-brainer on busy mornings when time for breakfast is limited. Yet while a cup ‘o caffeine can help us wake up, it’s not a stand-in for a real meal. And intentionally using coffee as an appetite suppressant is, well, problematic.

Why coffee alone should never be breakfast

Coffee’s typically absorbed within an hour of consumption and blood caffeine levels can peak anywhere from 15 minutes to two hours post-sip, according to Harvard’s T.H. Chan School of Public Health. Having no food in your stomach can speed up this process, meaning you may feel java’s energizing effects quicker sans breakfast. But there are also considerable drawbacks to an all-caffeine brekky.

It’s devoid of energy (aka calories)

Let’s start with the fact that coffee provides zero calories if it’s consumed straight up. Love a latte? Okay, so you add some oat milk to the mix. Still not a meal (sorry). Even a fancy venti frap isn’t going to cut it (and will likely lead to a major blood sugar crash in the near future).

Starting your day with a balanced meal is one of the key pillars of a nourishing diet, not to mention a healthy relationship with food. Eating a morning meal that includes protein, healthy fat, and high-fiber carbs keeps blood sugar, energy, and productivity levels steady through the morning. It can help lessen late-day sugar cravings and that infamous 3 p.m. slump, too.

Committing to nourishing ourselves first thing in the morning also reminds us that, oh yeah, we deserve to eat! Yes, even if we ‘overdid’ it yesterday. Yes, even if we don’t have a workout planned for today. We still deserve to eat. Hunger should be honored and respected, not ‘starved off.’

It can hike up stress and anxiety

Besides being totally inadequate when it comes to energy, having coffee (and only coffee) for breakfast can exacerbate stress.

Moderate to high amounts of coffee (think: about four cups) can heighten anxiety, particularly in people who are caffeine sensitive. A central nervous system stimulant, coffee can raise blood pressure in non-habitual caffeine consumers as well. Not surprisingly, these suboptimal side effects may be even more pronounced when the drink’s consumed on its own.

Bottom line: Calling coffee breakfast might just make your already chaotic mornings feel *even more* stressful. Thanks but no thanks.

It might mess with your gut

Coffee-for-breakfast can also mess with the gut microbiome. It’s no secret the beloved bevvy stimulates intestinal motility. (Translation: It makes us have to poop.) Fortunately, coffee will do that whether or not it’s consumed on an empty stomach, so if you’re leaning on coffee for its natural laxative effects, know that they won’t be compromised if it’s sipped alongside an avocado toast.

What’s more, anyone who deals with acid reflux would do best avoiding coffee as breakfast, especially if you drink it black. An empty stomach following a night of sleep is naturally more acidic. Introducing an espresso into the mix—without any food to boot—may cause heartburn symptoms in people with reflux.

Add your preferred milk to your coffee cup and enjoy it alongside actual food to help neutralize the stomach’s acidic environment and lower the risk of uncomfy reflux symptoms.

The bottom line on having solely coffee for breakfast

If that first sip of coffee is one of your favorite moments of the day, join the club. Just don’t fall for the idea that the drink is a proper meal replacement. Cheers to pairing your flat white with a balanced breakfast for optimal gut health, stress levels, and blood sugar balance.

We are not vegetarians, but I have been brought up to love my vegetables. Growing up, my mum featured all our meals around herbs, fruits, and vegetables. We will have fried fish because tomatoes are in season, along with tofu and grilled eggplant. In a meal, we would have about three or four vegetarian dishes and one protein dish, shared together with rice.

Family meals or eating together is hugely paramount in the Vietnamese culture. Casual talk about the food you’ve enjoyed or about to delight in is popular chit-chat. That small talk embarks on all sorts of meaning and affiliations as true feelings are rarely spoken.

My mum sings when she talks about food. Fruit and vegetables make her very excited and you can tell her level of happiness by the way she cooks, eats, and talks about food. The intonations of the Vietnamese language convey as much meaning, spirit, and emotion as the words, and so my mother’s excited yells also chirped about steaming purple sweet potatoes, and shrieked about fragrant, juicy limes in dipping sauces, as if every season presents her with a new surprise or a memory of a good thing coming back to life.

‘My neighbor told me that Chinese violets are in season,’ she would whisper, ‘they are really great for a good night’s sleep’, as if the secret violets would sell out, if she spoke any louder. ‘I have found some,’ she would say in a more daring voice. ‘Shall I make a soup or shall I fry it with garlic?’ In the next triumphant breath, she pulls a green, almost yellowing mango out of her shopping bag and breathes it in. ‘This is a gift for Olive [my daughter]. Smell it, go on, smell it….’ Victorious, she would chant, ‘Ngon quá trời ngon!’ (So delicious, heavenly delicious.)

My mum and her friends were the only Vietnamese people I knew growing up in London. All I know, I know by eavesdropping on their kitchen talk while they labored me on dumpling-folding duties and rolling spring rolls. They have been a sisterhood—a clan of women who support each other’s wellbeing, sing karaoke, jiggle a dance together, share food, endlessly discuss recipes and techniques and natter about herbs, fruits, and vegetables—since the early 1980s. It’s as if the plants in which they speak reflect the sweetness of life, the sourness it brings, the bitterness it embeds and the spiciness it embraces. The beauty and deliciousness of their dishes mirror the compassion and affection that are often suppressed inside them.

Unsurprisingly, my mum’s life revolves around food. The conversation only ever starts with, ‘Have you eaten yet?’ To cook well is to exhibit your love, kindness, friendship and compassion that you express through the colors, the flavors, and the vibrancy in your cooking.

The secret to good Vietnamese cooking is: the herbs and vegetables that elevate a dish. The perfect balance of contrasting sweet, sour, hot, umami, and bitter flavors harmonises with different textures and temperatures. This is what makes Vietnamese a brilliant cuisine and one of the most delicious. Whilst, the color entices, and brings joy and pleasure.

Imagine the exhilaration when my mum first found coriander (cilantro) in London; they threw a carpet picnic of summer rolls and celebrated with full mic karaoke, volume 11. And when a friend discovered that they sold fresh pandan leaves in Chinatown, they threw everyone’s birthday parties. And when supermarkets started to stock honeyed mango and green papaya, the parties got more and more elaborate.

Unsurprisingly, my mum’s life revolves around food. The conversation only ever starts with, ‘Have you eaten yet?’ To cook well is to exhibit your love, kindness, friendship and compassion that you express through the colors, the flavors, and the vibrancy in your cooking.

Having grown up in Britain, I was often torn between the two sides of my identity. One which was rich with steamed pandan-flavored desserts and one with paper bags of battered haddock and salty, vinegary soggy chips (French fries). Never knowing if I was Vietnamese or British or how to combine the two, I resented my mother’s cooking as a teenager because it was not what everyone else was eating. But at the same time, how I loved it.

Never knowing if I was Vietnamese or British or how to combine the two, I resented my mother’s cooking as a teenager because it was not what everyone else was eating. But at the same time, how I loved it.

In the urbanscape of damp and drizzly Hackney, the smells of star anise and black cardamon lingered two streets down, and a bowl of steaming-hot, delicious noodles greeted me home. She tore the leaves of Thai basil onto my phở which transformed the charred onion and ginger broth to another level. She squeezed every last drop of the first fresh lime she got hold of since we left Vietnam. The exquisite scent brought back homesick memories of my grandmothers and aunties who would often serve me ice-cold lime sodas with strawberry syrup. They even rubbed their hands and conditioned their hair with the leftover rind of limes. Nothing ever went to waste.

On busier days when she had too much to do, I would smell that delicious, buttery, garlicky egg-fried rice, peppered with golden sweetcorn and green peas, using up leftover rice and freezer goods. It is the flavor of home and the flavor of her love.

On weekends when my friends came for sleepovers or if it was my birthday party, a bounty of crispy and perfectly uniform spring rolls and bright yellow coconut crêpes lined a buffet. My childhood memories are filled with the glorious food my mother made, and as a cook, I am constantly wanting to achieve the characteristics of her cooking—a mix of instinct and practise; often fast, frugal and perfectly balanced. I have used her principles to write recipes in my new book, Vietnamese Vegetarian, which adapts many of my favorite Vietnamese dishes to vegetarian and layering on flavor after flavor as my mother has always taught me to do. It was always her food which helped me to find my way through the weathers of life and my path back home.

Excerpted with permission from Vietnamese Vegetarian by Uyen Luu, published by Hardie Grant, May 2023.

Vietnamese Vegetarian by Uyen Luu — $35.00

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Made with simple ingredients that you probably already have stocked in your kitchen (like bananas, almond flour, peanut butter and protein powder), Beth’s recipe is quick to whip up, freezes well, and truly: the texture of these bars is similar to a fudgy brownie.

“These bars definitely look like blondies,” says Allie Echeverria, RD. “But if you’re looking to increase your protein intake and you really like peanut butter and bananas, they could be a great choice for you.” The recipe also works well for those looking to avoid dairy, eggs, and/or gluten. And while not a complete breakfast, these make the perfect grab-and-go bite you can pair with a breakfast smoothie or egg bite.

Health perks you’ll reap from these peanut butter banana bread bars

Peanut Butter

Peanut butter is not only delicious: it’s also a good source of various essential nutrients, healthy fats, vitamins, fiber and protein. “On average, there are approximately eight grams of protein in two tablespoons of peanut butter,” says board-certified internal medicine physician David Nazarian, MD, co-creator of VitaminMD.net and medical director at My Concierge MD. “In addition, peanut butter is a source of vitamin E and B vitamins and minerals such as magnesium, potassium and phosphorus.”

Bananas

Bananas are a great source of essential nutrients including fiber and vitamin B6. “The fiber in bananas can help regulate healthy bowel movements and support the digestive tract, while B6 helps in the production of neurotransmitters like serotonin, dopamine and norepinephrine,” says Dr. Nazarian.

Flax Eggs

“Flax eggs are a popular substitute for people who are vegan and they’re rich in omega-3 fatty acids such as alpha-linolenic acid, which play an important role in heart health, brain health and function as well as reducing inflammation in our bodies,” says Dr. Nazarian.

Almond Flour

Almond flour is a good alternative for those looking to avoid gluten while also, according to Dr. Nazarian, being a good source of healthy fats, which support a healthy heart. “Almond flour has a lower carbohydrate content compared to traditional wheat flour, which makes it a popular choice for those following a low-carb diet. In addition, almond flour contains protein, fiber, vitamin E, magnesium and other minerals.”

Protein Powder

Echeverria likes that this recipe calls for a scoop of vanilla protein powder because, depending on the one you choose, it can provide between 15 and 30 grams of protein.

Maple Syrup

While a sugar is a sugar is a sugar—and maple syrup certainly falls into that category—Echeverria likes maple syrup because it contains riboflavin (vitamin B2), zinc, manganese, calcium and potassium.

Peanut butter banana bread bar recipe

Ingredients

2 ripe bananas
1 flax egg (to make, mix 1 Tbsp flaxseed meal + 3 Tbsp water; can also sub with regular egg)
3 Tbsp maple syrup
2/3 cup natural creamy peanut butter
1/4 tsp vanilla extract
1 cup almond flour
1 scoop vanilla protein powder (can omit and substitute 1/4 cup almond flour)
1/2 tsp baking soda
1/3 cup chocolate chips, optional

1. Preheat the oven to 350°F. Line an 8×8-inch baking dish with parchment paper.
2. In a large bowl, mash bananas then add in egg, maple syrup, peanut butter and vanilla extract and mix to combine.
3. Mix in almond flour, protein powder and baking soda. Fold in chocolate chips.
4. Pour batter into the prepared baking dish. Bake for 17-23 minutes or until set, but still slightly gooey in the center. Let cool completely before slicing. Enjoy!

Keep reading to see what an ideal breakfast based on your chronotype could look like for you, according to certified pediatric and adult sleep consultant and functional diagnostic nutrition practitioner Kelly Murray. (P.S. Unsure of which sleep animal best represents you? A chronotype quiz can point you in the right direction.)

The benefits of eating breakfast according to your chronotype

Murray begins by emphasizing the importance of eating a healthy breakfast, no matter your chronotype. “Skipping breakfast or eating the ‘wrong’ breakfast can cause blood sugar dysregulation,” she explains. But to take things a step further, aligning your morning meal according to your natural circadian rhythms can promote better blood sugar regulation—and thus more daytime energy and even a better night’s rest.

“Eating a chronotype-specific breakfast will help to stabilize your blood sugar and encourage a healthy cortisol awakening response,” Murray continues. The right breakfast can help cortisol stay elevated in the morning, which can promote greater productivity and liveliness throughout the day. However, starting off the day without a quality breakfast can lead to blood sugar imbalances that can also wind up messing with your sleep quality. “If you experience blood sugar dips at night, your body will release cortisol to bring your blood sugar back to normal.” However, since cortisol helps to keep us alert, evening spikes will stand in the way of catching restful ZZZ’s. “To sleep well, you want your cortisol to rise in the morning, fall throughout the day, and bottom out at night,” she clarifies.

Chronotype breakfast tips

Lions

Lions are up and at ‘em as soon as they wake up in the wee hours of the morning. Since they rise and shine with loads of energy, Murray says they may choose to exercise before anything else and wait until mid-morning to eat breakfast. However, she recommends flipping things around to keep their momentum going strong later in the day. “If their goal is sustained energy, they should push their exercise routine to the afternoon,” she explains. “Instead of moving their bodies [first thing], lions should eat a protein-focused breakfast within 30 minutes of waking to help slow them down a bit to encourage more stable energy levels throughout the day.” Murray suggested a sample plate for lions could look like a few eggs, cheese, and sauteed spinach. (Note: Two eggs alone will only offer around 12 grams of protein in total, and experts advise aiming for somewhere around 30 grams of protein for breakfast.)

Bears

According to Murray, bears are prone to eating a sugar-forward breakfast, which can work against them in a few ways. “This will lead to daytime fatigue as sugar and carbs trigger the production of serotonin, which then suppresses cortisol,” she notes. “Additionally, the sugar may spike their blood sugar levels resulting in a crash a couple of hours later.”

If you fancy something like a cinnamon bun or stack of syrupy pancakes as your go-to morning meal, Murray suggests prioritizing something more protein-forward instead, such as full-fat yogurt or turkey breakfast sausage. Otherwise, bears can clock in around 30 grams of protein at breakfast by whipping up a three-egg omelet with an ounce of cheese—all the while getting their carb fix (plus extra protein and satiating fiber) with two slices of whole wheat toast.

Wolves

If you’re a “no talkie before coffee” kind of person, there’s a good chance you’re a wolf who enjoys a cup of java before doing—or eating—anything else. As a coffee-crazed wolf myself, I’m guilty on both fronts… yet it looks like this morning standard isn’t exactly ideal. “Since wolves have such low energy levels in the morning, they tend to rely heavily on coffee to boost energy and forgo eating. But consuming large amounts of coffee on an empty stomach will only make them jittery,” Murray explains.

Instead, Murray recommends that wolves start off with a large glass of H2O. “Hydration will trigger digestion and increase their core temperature, raising cortisol levels and making them feel more energized,” she continues. “Follow up with a balanced breakfast that doesn’t require a lot of preparation, such as hard-boiled eggs or a protein shake with berries.” As for the best time to sip on their beloved coffee? “They should wait about two hours later when their energy levels naturally fall,” she shares.

Dolphins

Similar to bears, dolphins may gravitate towards a sugary breakfast. Yet Murray says that they may specifically reach for the likes of cereal or bagels in response to feeling drained from a lack of sleep, hoping to get a quick source of fuel. “The carbs may make them feel good temporarily as it increases the production of serotonin. However, the production of serotonin then causes cortisol levels to fall, leaving them feeling even more exhausted,” she explains. Although building a balanced plate for breakfast is beneficial for all, dolphins should especially heed this tip to help keep them nourished and alert throughout the day. “Eating a balanced breakfast containing protein, healthy fats and complex carbohydrates will help stabilize their blood sugar and their energy,” Murray shares. She recommends that dolphins prepare an omelet with lots of veggies and a side of oatmeal with nuts or fruit to start the day off on the right foot and ultimately support sustained energy in the daytime and greater relaxation come nightfall.

With that said, my goal of the day is to put a certain cruciferous veggie on a pedestal: the humble radish. It might not be your first pick when you head to the produce aisle, but based on its variety of health benefits, it absolutely deserves a spot in your shopping cart, and ultimately on your plate.

7 radish benefits dietitians want you to be aware of

Let’s jump right into things by getting to the (pun alert) *root* of this crunchy, cruciferous vegetable.

1. They’re rich in vitamin C

Vitamin C is a potent antioxidant with boundless potential to aid your health on many levels—and radishes happen to be a great source of it. “Just half a cup of radishes offers about 14 percent of your recommended daily allowance [for vitamin C],” says registered dietitian Megan Rossi, PhD, RD.

Of course, vitamin C is a famous ally for immunity, but that’s not all. “Vitamin C has been shown to help prevent cell damage and [promote] collagen production in test tube studies, which in turn has been shown to support healthy skin and blood vessels,” Dr. Rossi adds.

2. They offer a range of good-for-you micronutrients

Vitamin C isn’t the only micronutrient that these root veggies stand to offer, says Dr. Rossi. They also pack a variety of other antioxidants, vitamins, and minerals, including but not limited to vitamin K, vitamin B6, folate, beta carotene, potassium, magnesium, iron, phosphorus, zinc, and selenium. (The more, the merrier.)

3. They pack gut-friendly fiber

According to the USDA, a cup of sliced radishes pack nearly two grams of fiber. Even better, radishes contain both soluble and insoluble fiber, both of which benefit digestion in different ways. As a reminder, soluble fiber slows down digestion—which is good news if you’re dealing with diarrhea, bloating, and stomach cramps—while insoluble fiber revs up digestion, making it helpful for constipation.

4. They contain isothiocyanates

Similar to other cruciferous veggies like cauliflower and cabbage, radish root “has been shown to contain several types of isothiocyanates (ITCs)—which are beneficial plant chemicals—that have shown anti-cancer and gut-loving properties,” Dr. Rossi shares.

According to a 2014 review in Molecular Nutrition & Food Research, isothiocyanates “suppress tumor growth by generating reactive oxygen species or by inducing cycle arrest leading to apoptosis.” In short, consuming foods with ITCs—radishes included—can help to reduce the risk of cancer.

5. They’re antifungal

“Radishes contain the antifungal protein RsAFP2, which has been shown to inhibit growth of certain types of yeast, such as Candida albicans, in test tube studies,” Dr. Rossi says. Since candida overgrowth can result in yeast infections, digestive distress, fatigue, and other undesirable symptoms and conditions, consider radishes to be a natural antidote to mitigate your risks.

6. They’re protective against ulcers

Once again, radishes are veritable all-stars for the digestive system, even when juiced. “One study shows that radish juice may help prevent gastric ulcers by protecting gastric tissue and strengthening the mucosal barrier,” Dr. Rossi says. Although this study was performed on rats, the researchers note that the results aligned with the use of radishes to treat ulcers in folk medicine.

7. They’re highly satisfying to eat

ICYMI, there’s science behind the satisfaction of chomping on crunchy foods—with radishes among them. “In the case of fresh produce, like fruits and vegetables, fresher produce tends to be noisier and has a higher nutrient value,” gastrophysicist Charles Spence, PhD, previously told Well+Good.

Crunchy foods can even help you stay more present while eating, reduce stress, and enhance reward pathways. In other words, a bit of crisp and crunch goes a long way to promote your overall eating experience—and even more so when these foods offer additional nutritional benefits to boot.

Tips to get more radishes in your diet

On a parting note, Dr. Rossi suggests a few tasty and creative ways to up your intake of radishes (and thus their diverse benefits):

• Roast them. “Throw them in with your roasted vegetables; they will not only look great but will be sweet to eat,” the dietitian notes.
• Cut them up and toss them into your go-to meals. “Add radishes to tacos, wraps, and sandwiches for a satisfying crunch,” Dr. Rossi says. “For a peppery and pretty contrast, you can also slice them up and add them to any salad.” Of course, it’s also worth adding them to your crudité rotation, using them to scoop up hummus, ranch, or whatever your dip of choice may be.
• Ferment them FTW. “Take inspiration from Japanese and Korean cuisines and pickle them for a vinegary flavor,” Dr. Rossi says.

Aside from making a sweet sparkling probiotic lemonade or cool glass of lemon water, there’s much more you can squeeze (sorry, couldn’t help it) out of one. Yep, we’re talking about how registered dietitians deem this gorgeous sunshine-yellow fruit a goldmine for boosting longevity. From their high vitamin C content to their potent antioxidant properties (not to mention their delicious lip-puckering flavor), it’s no wonder folks have found a million and one ways to consume lemons. Ahead, we’re sharing some of the best lemon recipes to fill your summer with pure sunshine and joy while we break down why they’re so darn good for you, too.

The many longevity-boosting health benefits of lemons

If we were to conjure up a (grocery) list of the most popular ingredients in the Mediterranean diet, lemons would certainly take the crown. And it’s no coincidence: The Mediterranean is home to two of the five Blue Zones—the islands of Ikaria in Greece and Sardinia in Italy—where folks live well into their hundreds (and where lemons abound). Researchers have actually listed lemons as one of eight key fruits to consume as part of the Blue Zone diet.

Now, let’s get into the nitty-gritty nutrition details. First things firsts, just two tablespoons of lemon juice contains about 50 percent of the recommended daily amount of vitamin C. (It’s no coincidence that vitamin C is great for staving away colds—you can thank its powerful antioxidants for their immune-boosting functions.) What’s more, lemons are packed with polyphenols, which are organic plant compounds with antioxidant and anti-inflammatory properties that can help boost brain, heart, immune, and digestive health, to name a few. All to say: When life gives you lemons…you know the drill…you use them in every possible recipe. Sorry not sorry!

4 longevity-boosting lemon recipes to make you feel like a ray of sunshine

1. Zesty lemon pasta

Don’t know what to make for dinner? This five-ingredient lemon pasta by Feel Good Foodie is as comforting as a warm, sunny day at the beach—and proof that sometimes less is, in fact, more. Making use of an entire lemon—zest and juice included—to flavor freshly-cooked spaghetti, this minimalist dish comes together with items you likely already have sitting in your pantry. (Think: olive oil, garlic cloves, and black pepper.) What’s more, using lemon zest is a great way to get the most out of the fruit, as this often overlooked ingredient contains not only lots of flavor but also some nutritional value in the form of calcium, vitamin C, potassium, and fiber.

Get the recipe: Lemon Pasta

2. Garlicky lemon roasted cauliflower

Bland dishes are done for, because there isn’t much a squeeze of lemon can’t fix. Take, for example, roasted cauliflower: Pretty neutral-tasting on its own, right? But toss the florets with a few flavoring ingredients like in this roasted cauliflower with garlic, lemon, and parsley recipe by Feasting at Home, and you’ve got yourself a homerun packed with longevity-boosting ingredients.

Get the recipe: Roasted Cauliflower with Garlic, Lemon, and Parsley

3. Spicy chicken salad with lemon

Whoever said the only secret ingredient for making chicken salad is copious amounts of mayo was clearly mistaken. And we’ve got the receipts to prove it. This chicken salad, made with delicious ingredients like ginger, scallions, cilantro, soy sauce, and lemons by The Woks of Life, will give you a whole new perspective on this summer BBQ staple.

Get the recipe: Chinese Lemon Chicken Salad

4. Sweet and sour lemon bars

Of course, a meal wouldn’t be complete without a sweet (dessert) ending. On today’s menu? Sweet and sour lemon bars by Tastes Better From Scratch. This easy recipe features a scrumptious shortbread crust with a luxurious and creamy lemon filling. Sweet and sour swoon. 

Get the recipe: Perfect Lemon Bars

Can’t have enough lemon recipes? We agree. This gut-healthy gluten-free lemon chia loaf won’t disappoint, either:

Recently, my mom turned me onto her high-protein frittata roll-ups recipe, and frankly, I’m never looking back. She made the tasty discovery at a local Italian restaurant in my hometown. In Italian, the dish is typically called rotolo di frittata, and it’s essentially the savory version of a Swiss roll cake made with scrambled eggs instead.

The best part: You can fill it up with whatever your heart desires. In my version, I combine a few simple ingredients (including pesto, ricotta, and ham) for a high-protein breakfast, side, or snack. Learn how to make them ahead—because if there’s anything I know about my mom’s taste in genius recipes, you’re in for a treat.

How to make easy six-ingredient frittata roll-ups

To make this simple dish, start by combining six large eggs, a tablespoon of milk, a pinch of salt and pepper, and a tablespoon or so of chopped fresh Italian parsley in a large bowl. Then, whisk the ingredients together and transfer the mixture to a parchment-lined half-sheet pan. Bake in the oven at 350ºF for about 10 to 15 minutes, or until the egg is thoroughly cooked and there are no wet spots on the surface.

Meanwhile, get started on the filling. In a small bowl, combine half a cup of ricotta with two tablespoons of pesto; stir until combined and set aside. Once the frittata is thoroughly cooled, spread a thin layer of the pesto ricotta on the surface of the egg wrap, followed by a layer of ham. Then, using the parchment paper for leverage, gently roll the frittata along with its fillings like you would a Swiss roll cake. Et voilà! The final result should look very similar to deli-style pinwheel sandwiches.

@mammamarzia Frittata Rolls perfect finger food for the hot summer day plus they are light and #keto friendly. #frittata #protein #fingerfoods #fyp #homecook #italianmom #delicious ♬ original sound – Mamma Marzia

A few things to keep in mind about this recipe

This recipe is very modification friendly. No milk? No problem, swap it for water. Don’t like parsley? There’s absolutely no need for it. Ham isn’t your thing? Leave it out. However, the one non-negotiable is the egg. That said, we haven’t tested using scrambled egg alternatives to make it, either. (That’ll be next on the list.)

While testing this recipe, I found a few tips and tricks that helped make the process much easier. I’ve outlined them below:

• When making the egg wrap, I found it was best to crumble the parchment paper before spreading it flat and laying it down on the sheet pan. This helped the parchment paper have more give to mold into the crevices of the pan—a tip I picked up from TikTok’s@mammamarzia.

• Another key factor was ensuring that your oven racks are level when it goes in. Mine weren’t the first time around, and I ended up with a somewhat lopsided wrap. To ensure a more uniform layer, I added an extra egg (to my original recipe) to cover the pan’s surface better and rotated the sheet pan halfway through cooking the second time around. This helped fill any gaps that may have formed in the first few minutes of cooking due to any uneven weight distribution. That said, it’s important to rotate the pan before the egg has fully set to allow it to spread evenly before it’s all cooked.

• Before rolling the egg wrap, you’ll want to ensure it’s thoroughly cooled. This will help prevent any cracks as you roll.

• Most importantly, have fun when making your frittata roll-ups! This is essentially finger food for adults (…or kids). By this, I mean experimenting with your favorite toppings. For example, my mom’s favorite version has spinach and prosciutto. Meanwhile, others recommend cream cheese and smoked salmon. The options are endless.

• This recipe was made for meal prepping. Once the ingredients are all in place and the roll-ups are formed, feel free to pop them into a reusable container to enjoy throughout the week. They can be eaten cold, straight out of the fridge, or can be warmed up, depending on your personal preference.

An RD shares the benefits of consuming eggs:

There’s no denying we all love ‘em. But have you ever prepared one yourself? The process is far from simple, as each dumpling is typically (very meticulously) handmade, which can take several hours to complete. Indeed, the task alone will give you a newfound appreciation for this dish.

To that end, we wanted to learn more about the complexity of dumplings—more specifically, soup dumplings—and their rich cultural background, so we caught up with Tim Ma, a five-time Michelin-awarded chef and the co-founder and culinary director of Laoban Dumplings, a frozen dumplings company.

The cultural significance of soup dumplings

One of Laoban Dumplings’ star products is soup dumplings, which, if you’ve never had one before, you’re in for a treat. What sets these apart from traditional dumplings is that upon the first bite, the dumpling will release a broth (hence the soup bit) that’s absolutely mouthwatering. Swoon.

But soup dumplings aren’t just delicious—and fun—to eat; they also carry cultural significance, especially in Chinese tradition, which makes eating them all the more special. “Like all dumplings, the soup dumpling signifies wealth and prosperity. Soup dumplings are very specific and unique dumplings to Chinese culture due to the perplexing nature of having soup inside of the wrapped dough. Most other cultures do have dumplings, but the soup nature is fairly unique to the Chinese,” Ma says.

“Like all dumplings, the soup dumpling signifies wealth and prosperity.”—Tim Ma, a five-time Michelin-awarded chef and the co-founder and culinary director of Laoban Dumplings

Because the process of making them is quite labor-intensive, cooking soup dumplings from at home regularly is unusual. “Soup dumplings are rarely made at home; they tend to be only eaten in restaurants or made at home for special occasions. I didn’t learn to make soup dumplings until I tried it in one of my restaurants as a special,” Ma says.

So, what does making soup dumplings actually entail? Ma breaks it down for us. “Technically, it can be difficult as there are many long steps, such as making a broth and letting it cool and gelatinize, all before you even make the dumpling skin and filling,” he says. Ma also points out that the double-digit number of folds made to seal the dumplings is also noteworthy. “18 folds are optimal to create the perfect soup dumpling, and the number is considered lucky in Chinese culture,” he says.

“18 folds are optimal to create the perfect soup dumpling, and the number is considered lucky in Chinese culture,” he says.

This also means that prepping this special dish typically becomes a family affair, as all hands on deck are typically needed to make a large batch. “Dumplings have been a tradition in my family for as long as I’ve been alive. It’s more of a family bonding event than making ‘food,’” Ma says. And although the chef says he could eat soup dumplings for every meal—which on many days he does—they’re primarily reserved for special occasions like celebrating Lunar New Year.

What inspired this chef to launch his own dumpling business?

“The inspiration to open Laoban Dumplings came from my co-founder Patrick Coyne’s time in China and a small dumpling shop in the village he taught in,” Ma says. The duo has been working since 2019 to perfect their dumpling recipes together. The brand sells different variations like ginger chicken, pork and chive, and veggie dumplings.

The most rewarding part of owning a dumplings business, if you ask the chef? Introducing folks to dumplings that may have never had the opportunity to access them before. “It’s been rewarding to be able to share that on such a large scale, far and wide,” Ma says.

To bring their vision to life, Ma explains that the dumplings had to have a few essential components: dough, filling (typically ground meat and aromatics), and aspic (a jelly prepared from stock). “Other than that, it’s all techniques in forming and cooking,” he says. This leads us to the most important part: Eating lots of ‘em.

But before you dig right in, Ma cautions there’s definitely a right way to do it—and avoid a dreaded third-degree tongue burn. “There are many articles and videos on how to eat a soup dumpling, and it’s more of an art than science. The way I eat them is to bite a hole in the top to let it cool, drink the soup, and then dip the dumpling in black vinegar and eat it with fresh ginger,” he says. Yep, officially drooling. 

To that end, it’s time to try turning cottage cheese into one of our favorite foods of all time: bread. Indeed, we’ve recently been introduced to fluffy, high-protein cottage cheese bread and we’re never looking back. It’s a one-two punch—cottage cheese packs 25 grams of protein per cup serving and helps keep the bread moist and tender. Ahead, find three delicious cottage cheese bread recipes, from savory to sweet, that’ll give you a whole new perspective on this once-polarizing ingredient.

3 cottage cheese bread recipes that will change your life (or at least the way you think about cottage cheese)

1. Cottage cheese banana bread

@rachlmansfield COTTAGE CHEESE BANANA BREAD!don’t knock it until you try it because wowowowow the texture this adds to the banana bread isit also adds some extra protein to the loaf. it makes a great breakfast or snack bread and you only need a few ingredients to make it. LINK IN BIO TO RECIPE! #cottagecheese #bananabread #creamcheesebananabread ♬ Just Can’t Get Enough – The Black Eyed Peas

Few things are more of a bummer than dry banana bread… but with a little help of cottage cheese, you’ll never make a brick-hard loaf again. In a recent TikTok video by @rachlmansfield, we learn how to make cottage cheese banana bread with just eight ingredients. To start, the recipe developer combines a few overly ripe bananas (about two) in a bowl and mashes them using the back of a spoon. Then she adds three eggs, a heaping half cup of cottage, a splash of maple syrup, and some vanilla extract and gives it a good stir.

Then add the dry ingredients: almond flour, baking powder, and some cinnamon to spice things up. Of course, you can stop right there, but if you’re in the mood for a few fun mix-ins, Mansfield suggests adding walnuts, chocolate chips, or blueberries. And for all the cottage cheese haters out there, this is by far the best way to enjoy (and easiest way to conceal) it. You’re welcome, picky eaters.

2. 5-ingredient cottage cheese bread

@carolinagelen cottage cheese bread #cottagecheese #bread #homemadebread ♬ Sunday – HNNY

Wait. A. Minute. Is @carolinagelen seriously telling us that you only need five ingredients to make a delicious loaf of crunchy, crispy, and pillowy-soft-on-the-inside cottage cheese bread in this recent TikTok video? Yes, yes indeed. According to her, the key to making better-than-wonder-bread loaves is blending together egg whites and cottage cheese until they’re silky smooth. By doing so, Gelen explains that you’ll achieve results similar to brioche or milk bread—which makes for the perfect sandwich or French toast-making recipes.

Aside from the cottage cheese and egg white mixture, Gelen adds a few essential ingredients to form the dough. This includes lukewarm water to activate active dry yeast, bread flour, and salt. To achieve the perfect texture, she kneads the dough on a floured surface and places it into a parchment-lined loaf pan before throwing it into the oven. As it bakes, the loaf rises out of the pan, forming a delicious, bakery-worthy crispy, crunchy, and golden-brown exterior. Cottage cheese, whomst?

3. 2-ingredient cottage cheese bread

@lilsipper_official for thisecasking, no its not egg-y! More recipes on my IG 1 c egg white powder (liquid egg whites will not work) 1 c water 1 c cottage cheese Bake for 30 min. Extended versin on my IG #viralcottagecheese #cottagecheese #cottagecheeserecipes #lowcarbbread #eggwhitebread ♬ original sound – Lilsipper

Okay, just when we thought we had found the easiest cottage cheese bread recipe of all time, we came across this two-ingredient version (made with just egg whites and cottage cheese) by @lilsipper_official. Similar to making angel food cake, you’ll want to start by whipping egg whites until soft peaks form. Meanwhile, you’ll want to blend cottage cheese until it’s smooth and silky. Once you have both components ready to go, quickly and gently fold them together. To avoid deflating the air bubbles trapped in the egg whites, you’ll want to use a flipping motion with a spatula when mixing slowly.

Finally, you’ll want to transfer the ingredients into a parchment-lined loaf pan and bake for 30 minutes at 350ºF. The result? A literal cloud-like bread that will take your breath away. It’s ethereal, light, and airy—much like a giant nimbus cloud making its way across a clear blue sky. Seriously, cottage cheese never looked so good (and appetizing).

An RD shares a guide to alternative cheeses:

For a delicious, nutrient-rich addition to your traditional barbecue lineup, consider a plant-based hot dog. Hear us out: There are plenty of reasons to feel good about adding plant-based protein to your plate every once in a while (no lifestyle overhaul required).

Take it from registered dietitian Leah Johnston, RDN, who’s all about finding creative, simple ways to load up on nutrient-rich ingredients. “The beauty of the flexitarian [or semi-vegetarian] way of eating is that it’s not all or nothing in terms of animal and plant proteins. It’s both!” You can reap many of the health benefits of plant-based eating—including a reduced risk of cardiovascular conditions and type 2 diabetes, to name a few—without going cold-turkey, she says.

Johnston’s biggest tip? Start small. “Begin planning your meals with veggies first, then protein, then carbs and healthy fats,” she says. “It just makes you feel better, physically and mentally.” When summer comes, she makes room on the grill for plant-based proteins like LightLife Smart Dogs^®. These tasty franks contain eight grams of protein (or 14 grams in the jumbo version!) per serving and are low in saturated fat—so they won’t be accompanied by that post-meal sluggishness.

All those health (and taste) benefits make LightLife the no-brainer base for professional chef Carla Contreras’ plant-based dish of the summer. She tops her dog with powerhouse ingredients like miso, cabbage, and apple cider vinegar for a hardy, hand-held meal that will keep you feeling nourished and energized so you can make the most of the long summer days

The best part? You can add LightLife’s Plant-Based Hot Dogs (or bacon) to your summer rotation without any extra skill or effort required. “Cooking plant-based [meat] is easier than you might guess,” Johnston says. In most cases, “it’s a direct swap in recipes for the animal protein you may be accustomed to, and can be cooked in the same manner (but generally for less time!).”

To round out your backyard-BBQ spread, Contreras loves a creative bun station (“I like to visit a local bakery or wrap my hot dogs in a crunchy lettuce leaf,” she says) and a big-batch signature drink. This season, she’s all about a hibiscus fizz mocktail, drizzled with honey and topped with sprigs of fresh mint. Does it get more summer than that?

If you’re ready to level-up your next backyard hangout, invite your squad over and serve up these flavor-packed LightLife dogs. (Psst: Keep an eye out for their new-look packaging in the refrigerated section.) After your friends polish off a few, don’t be surprised if they throw out an MVP nom for this new summer staple.

Smart Hot Dog with Vegan Tahini Ranch Slaw

Makes 4–6 servings

Ingredients
1 package LightLife Smart Dogs®
1 package of your favorite buns
1 bag of your favorite chips
1/4 cup fresh lemon juice
1/4 cup filtered water
1/4 cup smooth, high-quality liquid tahini
2 Tbsp extra-virgin olive oil
1 Tbsp apple cider vinegar
1 Tbsp white miso
1 tsp Dijon mustard
1/2 tsp maple syrup
1 Tbsp fresh dill, leaves only
1 small clove of fresh garlic
6 cups cabbage, thinly sliced (1/2 of a small head or 1 bag)
1/4 tsp fine sea salt, plus more for dressing
3-4 cranks of freshly ground pepper (divided)
1 tsp avocado oil or cooking spray/oil for grilling

1. Place the lemon juice, olive oil, mustard, tahini, miso, whole-grain mustard, water, fresh dill, garlic, 1/16 tsp salt (the smallest pinch), and 1-2 cranks of fresh ground pepper in a blender and blend until smooth for about 30 seconds.

2. Massage 1/4 tsp salt and 2-3 cranks of freshly ground pepper into the cabbage and let sit for five minutes. Add about 3/4 of the dressing and mix, saving a little extra for drizzling on top of the hot dogs.

3. Using 1 tsp oil or cooking spray, grill the hot dogs for 3-4 minutes per side.

4. Layer the slaw on the hot-dog buns, add the cooked dogs, and tuck a few chips inside the bun. Top with a drizzle of the extra dressing.

Notes
Don’t have a grill? No problem. To cook on the stovetop, add 1-2 tsp of avocado oil to a pan. Cook the hot dogs on medium heat for 3-4 minutes on one side, flip, turn down the heat to medium-low, and cook for an additional 4-5 minutes. Enjoy!

While we may have outgrown some of the “fun” that was watching HSM on repeat, one thing is for sure: Cinnamon Toast Crunch remains to be one of the tastiest cereals of all time. If you agree, you might already be aware that the makers of the popular cereal brand recently released a Cinnamon Toast Crunch Protein Bar packed with 20 grams of protein to (we can only assume) appeal to us adults that love to feed our inner child.

In favor of keeping ingredients minimal and flavor maximal, we set out to find a from-scratch cinnamon toast crunch protein bar #duuupe. The results? We landed on a recipe that’s basically a crossover between a s’more, protein bar, and bowl of cinnamon toast. No spoon, milk, or campfire needed. (You’re welcome.)

How to make a Cinnamon Toast Crunch protein bar from scratch

If you’re someone who loves s’mores and never misses the chance to try to fit a little more energy-boosting protein into your diet, these DIY Cinnamon Toast Crunch protein bars have your name written all over them. Best of all, no campfire is necessary to enjoy these sweet little snacks. In a recent TikTok video by @youcanbeam, we learned how to make them, and you only need a few ingredients, aside from a box of cereal, of course.

@youcanbeam the best protein bars I’ve EVER had! #protein #proteinpowder #proteinrecipe #fitness #highprotein #cerealbars #gymtok ♬ Lo-fi hip hop – NAO-K

The first step is very similar to how you would make Rice Krispie Treats, another iconic childhood staple: You melt a tablespoon or so of unsalted butter in a large pot and add three cups of mini marshmallows. This will serve as the glue, if you will, in the recipe to bind all of the ingredients together. Next, add two scoops of cinnamon protein powder (or the protein powder of your choice) and stir until well combined. Then the fun part: adding copious amounts of Cinnamon Toast Crunch cereal (aka three or so cups) and folding it into the marshmallow-butter blend.

To form the protein bars, transfer the marshmallow-y cereal mixture into a greased baking pan, and pat it down to create one uniform layer. Once you’ve shaped it, ensure it sets by transferring it to the refrigerator for at least 30 minutes. Of course, as the video narrator says, you can stop right there and you’ll have a tasty Rice Krispies-like snack. However, if you want to take things up a notch, flavor-wise—and up the protein factor, too—you can add a sweet, protein-rich drizzle to garnish the bars.

While the bars set in the fridge, make the icing by combining two scoops of vanilla protein powder (or again, whichever one you prefer), a quarter cup of powdered sugar, and a cup of milk. Mix until it’s silky smooth, and lather it on top of the chilled bars. And although you might be highly inclined to dig right in, you’ll want to let the icing set once again in the fridge. Thankfully, just an hour or two in the refrigerator is more than enough.

Once it’s solid, transfer it to a cutting board and portion the bars to your liking. You can stack them one on top of the other with the icing in the center to create a protein sandwich. And if you want to add a little extra extra zhuzh, drizzle the bars with a bit of chocolate on top.

So, why make these high-protein bars?

Aside from the nostalgia-inducing joy, these sweet bars are a delicious midday pick-me-up. And while they’re probably not the most balanced before-bed snack, it’s a great feeling to feed your inner child the snackie they lust after. Plus, according to registered dietitians, a little extra protein before you hit the hay is one of the key ingredients to achieving a good night’s rest (while, of course, staying mindful of how the sugar in this recipe might affect your sleep). It’s also worth noting that protein powder, a main ingredient in this recipe, might impact the flavor and lend a tackier texture to this fun concoction. But if you’re familiar with eating protein bars, it won’t be too off-putting or dissimilar.

An RD shares some of the best picks for protein bars:

This delicious dish simplifies the complex process of preparing laminated dough from scratch by enlisting store-bought puff pastry dough—and yes, upside down pastry recipes are divine when made either savory or sweet. With just a few toppings of your choice and just 20 minutes, you’ll be well on your way to enjoying a bakery-worthy pastry right from the comfort of your home.

Okay, but what does an upside-down puff pastry even mean?

Let’s quickly outline what this upside-down puff pastry trend is all about. The foundation of this recipe is puff pastry, a type of laminated dough made by repeatedly folding and rolling cold butter to create small pockets of fat trapped between the dough. As the layers of dough and butter bake, steam is generated, which causes the thin sheets of dough to puff until into crisp, buttery, irresistibly delicate pastry layers.

The only non-negotiable when making this dish is that you use puff pastry dough (store-bought is encouraged for ease) and that it’s baked, well… upside-down. By that, we mean that the toppings get layered on a sheet tray first, followed by a small rectangle of puff pastry dough that seals the ingredients below. This allows the toppings to cook evenly under a blanket of puff pastry as the dough has free reign to double or even triple in size and become light, airy, and crunchy on top.

In terms of toppings, the real beauty is that it’s entirely up to you—more on that ahead. And let me reiterate: It takes no longer than 20 minutes to prepare an upside-down puff pastry. From scratch. Start to finish. Any questions?

5 upside-down puff pastry combinations we can’t get enough of 

1. Caramelized shallots + ham + Gruyère

As mentioned, this recipe’s flexible and can be crafted into a sweet or savory rendition. In this version by @lindseyeatsla, Lindsey does a bit of both by layering a drizzle of olive oil, pomegranate molasses, shallot, ham, gruyère, salt, and pepper on a parchment-lined sheet pan. Then, she seals the ingredients with a layer of puff pastry and presses down the edges with a fork, like an empanada. Finally, she coats the dough with a light egg wash, a sprinkle of cheese, and pops it in the oven until the pastry is golden and crispy outside. Then the big reveal: She flips the pastry right-side-up to expose beautifully caramelized shallots, which wouldn’t be complete without some more freshly-grated cheese, obvi.

@lindseyeatslaUpside down puff pastry with caramelized shallots, ham and gruyere cheese ♬ Kübla – Wyl & Wun Two

2. Hot honey + apple + brie

If you like things hot, sweet, and savory, this recipe by @convinoboard has your name written on it. The base of it is a drizzle of Mike’s Hot Honey (IYKYK), thinly-sliced red apple, brie cheese, and more hot honey. Then it’s sealed with the puff pastry and lightly coated with egg wash. The result is a delicious apple dessert that looks like it came straight out of a Parisian bakery.

@convinoboard BRIE & apple upside down puff pastries that hot honey makes these the perfect bite! #puffpastry #briecheese #turnovers #food #appetizer ♬ Cupid Twin Version – Sped Up – EXE ROHIT

3. Beets + balsamic glaze + arugula

Love beets? This recipe by @somethingnutritious is a brand-new way to enjoy them. The recipe creator, Gal Shua-Haim, combines a drizzle of olive oil, balsamic glaze, pepper, a sprig of fresh thyme, and thinly sliced, peeled red beets. Seal it with puff pastry and egg wash, and into the oven it goes. Once cooked to perfection, Shua-Haim tops it off with arugula and fresh white cheese. Consider your weekend brunch plans made.

@somethingnutritious balsamic beet upside down tart IB: @LilyG olive oil balsamic glaze thyme salt & pepper thinly sliced raw beets puff pastry brush with egg and bake on 375 F for 20-22 minutes. flip and serve with arugula & feta cheese #upsidedownpastry #appetizers ♬ Ghibli-style nostalgic waltz(806744) – MaSssuguMusic

4. Pepperoni + mozzarella + pizza sauce

For my fellow pizza partiers. If a good slice of ‘za is your definition of comfort, you’ll melt for this upside-down pizza puff pastry. To make it, @tom.smallwood layers pepperoni, mozzarella, and a splash of pizza sauce on the parchment paper. Then, he seals it with puff pastry and adds an egg wash, which helps to ensure the crust browns to perfection. Yep, the result is as good as it sounds.

@tom.smallwood Upsidedown Pizza Pastries Recipe: 1. Shingle 6 pieces of pepperoni on a sheet of baking paper, trying to keep tight together so you don’t get any leaks 2. Add a small pile of mozzarella on top, keeping in the centre of the pepperoni 3. Add roughly 1 tbsp of any pizza sauce on top of the cheese 4. Place 1/4 of a sheet of puff pastry over the top, moulding around your pizza pile, pressing down the sides 5. Brush with a beaten egg and bake in the oven at 200°C for 20-25 mins #upsidedownpastry #puffpastry #turnover #puffpastrypizza #pepperoni #pizza #food ♬ Cupid – Twin Ver. (FIFTY FIFTY) – Sped Up Version – sped up 8282

5. Asparagus + prosciutto + cheese

In a recent TikTok video by @alexawhatsfordinner, Alexa Santos demonstrates various ways to prepare these pastries. However, a standout among them was the asparagus, prosciutto, and cheese combination that screams European summer vacation. Santos combines honey, asparagus, cheese, and prosciutto, which is basically the pastry version of a charcuterie board, and we’re so not mad about it.

@alexawhatsfordinner I love whoever it is that started this trend lil upside pastries are so tasty! Recipes for these flavor varieties below Asparagus Prosciutto & Cheese ingredients (for 6 pastries): -3 tablespoons honey (or spicy honey) -6 stalks asparagus, bottoms removed -6 1-inch long rectangles Gruyère cheese -6 slices prosciutto -1 sheet frozen puff pastry, defrosted and cut into 6 rectangles -1 egg Strawberry Kiwi ingredients (for 6 pastries): -3 tablespoon honey -6 strawberries, thinly sliced -1 kiwi, thinly sliced -1 sheet frozen puff pastry, defrosted and cut into 6 rectangles -1 egg Blackberry Brie ingredients (for 6 pastries): -3 tablespoons balsamic glaze -12 blackberries, cut in half lengthwise -6 1-inch long rectangles of Brie -1 sheet frozen puff pastry, defrosted and cut into 6 rectangles -1 egg Directions: -Preheat oven to 350 degrees F. On a parchment lined baking sheet, drizzle six small circles of honey or balsamic glaze. -On top of the honey or balsamic, layer on other ingredients. -Place a rectangle of raw puff pastry on top and gently press around the sides to tuck in all the ingredients. -In a small bowl, whisk together the egg plus a splash of water. Using a pastry brush, brush the egg wash on the tops of the puff pastry rectangles. -Bake for 15-20 minutes, until pasties are golden brown. Remove from oven and serve. Enjoy! #pastries #easyrecipe #upsidedownpastry #baking #foodvideo #yum #foodtok #satisfying #foodasmr #springproduce #seasonalproduce #puffpastry #bakinghack #kitchenhacks #foodhacks ♬ I Can’t Go For That – Instrumental – Reelsoul & Martin Wilson

So, which one are you making first?

Up next on the brunch menu are vegan Dutch baby pancakes: 

I hope you’ll take my word for it and check out the cubed radish kimchi recipe below. But first: some context on kimchi’s significance in South Korea’s culinary heritage.

Kimchi’s legacy in Korean cuisine

Kimchi’s cultural significance can’t be understated. After all, it’s the national dish of South Korea, and I learned in my class that there are over 200 types of kimchi to enjoy. There are even different types of kimchi based on varieties of a specific veggie at hand. For instance, we made kkakdugi with autumn radish, but other types of radish kimchi include dongchimi (water-based radish kimchi) and yeolmu kimchi (young radish kimchi). Plus, there are very specific seasonal cycles, rituals, and tools for making it—as well as specific refrigerators designed for kimchi only.

“Historically, kimchi was made in large quantities to eat vegetables and be healthy during the cold winter,” says Jungmo An, curator and head of education at Museum Kimchikan. “Making large quantities of kimchi together with family and neighbors is called the kimjang culture,” which she says originated in older agricultural society but lives on through the present day. This collective practice, which takes place in late autumn when temperatures drop to about 39°F, “reaffirms Korean identity and is an excellent opportunity for strengthening family cooperation,” reads one description at the museum. “Kimjang is also an important reminder for many Koreans that human communities need to be in harmony with nature.”

An continues to say that kimchi is integral to Korean dining in terms of it being a culinary staple and a nutritional powerhouse. “The Korean table is represented by three [foods]: rice, soup, and kimchi. Rice, a carbohydrate, is the main ingredient, and salt is essential to help digest the rice. So eating soup with salt and kimchi, which has a base of salted vegetables, are important,” says An.

“​​Kimchi is delicious, nutritious, and can be stored for a long time,” An adds. With these advantages alone, kimchi is a food that can be enjoyed by any and all—no matter their class, region, or other markers of identity. (Not to mention that kimchi helps to up your intake of veggies and gut-boosting fermented foods, which can lead to major benefits including but not limited to stronger immunity, improved digestive health, and less inflamed skin.)

Recipe tips and modifications

Here are a few helpful FYIs to keep in mind when prepping this cubed radish kimchi recipe:

• We used autumn radish in my kimchi class. Since it was in peak season, it didn’t need to be salted and we instead added salt to the paste. If you use a different type of radish, you’ll need to salt the cubes for 30 minutes (if they’re small and sweet) or for up to two hours (if they’re big and bitter). In these cases, An says you can skip adding roasted salt to the paste.
• If you like your kimchi more mild than spicy, limit the measure of gochugaru (Korean chili) flakes in your kimchi paste to two tablespoons only.
• If you don’t have plum extract or pear juice on hand, An says you can substitute with sugar or onion juice.
• If possible, store kimchi in the refrigerator at a temperature of 37.5°F to 41°F. Try to wait for two to three days before eating it to better allow the seasoning to spread.
• Enjoy your cubed radish kimchi on its own or with rice. An says it also pairs well with soups and meat dishes such as galbijjim (braised beef short ribs) and tonkatsu (fried pork cutlet).

Cubed radish kimchi recipe

Ingredients
1 radish
1 red apple
1 bunch chives
1 bunch minari (water parsley)
3 Tbsp fine gochugaru

For the kimchi paste:
3 Tbsp gochugaru flakes
1 tsp roasted salt
1 Tbsp minced garlic
1 tsp minced ginger
2 Tbsp plum extract
1 Tbsp pear juice
1 Tbsp sticky rice paste
1 Tbsp salted shrimp

Instructions
1. Cut the radish into one-inch cubes. Salt and let sit if needed (refer to the first tip above).

2. Cut the apple into one-inch cubes. Cut the water parsley and chives in one-inch slices. Add all produce to a large bowl and dye them with fine gochugaru.

3. Mince the salted shrimp (or use a food processor). In a separate bowl, mix all kimchi paste ingredients together.

4. Mix vegetables and kimchi paste; toss and coat well.

5. Store kimchi in an airtight container. Let ferment at room temperature for 24 hours before storing it in the refrigerator.

If you want to promote better digestion and rack up wellness wins across the board, one of the best things you can do is to get more butyrate in your system. Never heard of it, or need an explainer of what it is and why it’s basically the unsung hero of gut health? Keep reading for a master class on butyrate, courtesy of board-certified gastroenterologist Kenneth Brown, MD.

What is butyrate?

Butyrate is a short-chain fatty acid (SCFA) and a byproduct of the gut’s fermentation of certain foods. “Named for its four-carbon chemical structure, butyrate is produced when ‘good’ bacteria in the gut help the body break down dietary prebiotics such as polyphenols and fiber in the colon,” Dr. Brown explains.

“Named for its four-carbon chemical structure, butyrate is produced when ‘good’ bacteria in the gut help the body break down dietary prebiotics such as polyphenols and fiber in the colon,”
—Kenneth Brown, MD

Per a 2011 review in the World Journal of Gastroenterology, this SFCA is hard at work at the intestinal level; it “plays regulatory role on the transepithelial fluid transport, ameliorates mucosal inflammation and oxidative status, reinforces the epithelial defense barrier, and modulates visceral sensitivity and intestinal motility.” In plain English, this all means that butyrate is crucial to maintain intestinal homeostasis. Yet as we’ll soon see, it has the potential to offer many benefits not only for your gut but also other important facets of your overall health.

The benefits of butyrate

The positive effects of butyrate can’t be underestimated. According to Dr. Brown, these are some of the most impressive benefits of this gut-friendly, massively protective compound:

• It provides energy for cells in the colon lining. “Firstly, butyrate is a primary fuel source for the cells in the lining of the colon,” Dr. Brown says. “It plays a crucial role in supporting the growth and maintenance of these cells, which can help prevent leaky gut syndrome and other digestive disorders.” By regulating the assembly of tight junctions, butyrate strengthens the integrity of the intestinal barrier, thus reducing the likelihood of intestinal permeability and other manifestations of gut dysfunction.
• It staves off colorectal cancer cells. Given its positive effects on cells in the colon, butyrate is even linked to the prevention of colon cancer. “It has been shown to promote the differentiation of colon cells, which can help prevent the development of cancerous cells,” Dr. Brown explains.
• It’s anti-inflammatory. Since butyrate has anti-inflammatory properties, it “can help reduce inflammation in the gut and prevent conditions such as ulcerative colitis and Crohn’s disease,” says Dr. Brown.
• It wards off cell damage. “Butyrate may increase the production of certain proteins that can help protect the colon cells from DNA damage and oxidative stress,” the gastro continues.
• It may mitigate the risk of metabolic disorders. It turns out that butyrate also stands to benefit metabolic health. “It may regulate blood sugar by improving insulin sensitivity through pancreatic gene expression,” says Dr. Brown. “This can help reduce the risk of developing type 2 diabetes and other metabolic disorders.”
• It has neuroprotective effects. There are many ways to protect your brain and cognition—and as far as brain-boosting dietary hacks go, revving up the production of butyrate is among them. “It promotes the production of brain-derived neurotrophic factor (BDNF), a protein that is essential for proper brain functioning,” Dr. Brown explains. “This can help protect against neurological disorders such as Alzheimer’s and Parkinson’s disease.”

How to increase butyrate

By this point, it’s clear that butyrate is beyond impressive… which makes me wonder if and why most of us have been sleeping on this overachieving SFCA for too long. (Just me?) If you’re galvanized to get more of it in your diet and enjoy the world of benefits it can offer, Dr. Brown says that butyrate supplements exist… yet taking them isn’t necessarily the best protocol.

“One potential challenge with butyrate supplements is their absorption and bioavailability,” Dr. Brown shares. “Butyrate is rapidly metabolized in the body and can be broken down in the stomach and small intestine before it reaches the colon, where it is normally produced by the gut microbiome.” In other words, there’s a decent chance it won’t survive long enough to do its job where it needs to do it. Moreover, he notes that there are currently no official recommendations for butyrate intake. So what gives?

Dr. Brown says the best way to boost the presence of butyrate is to promote the natural production of it by eating a few key foods—namely those that are rich in polyphenols and prebiotic fibers, which includes the likes of fruits, veggies, whole grains, nuts, and seeds. “Incorporating these foods into your diet can help support butyrate production and promote gut health,” he shares.

Dr. Brown says the best way to boost the presence of butyrate is to promote the natural production of it by eating a few key foods—namely those that are rich in polyphenols and prebiotic fibers, which includes the likes of fruits, veggies, whole grains, nuts, and seeds.

In addition, while it’s true that probiotic supplements aren’t a one-and-done solution for thriving gut health, Dr. Brown advocates for their use upon approval from a healthcare professional. “They can help to increase the number of beneficial bacteria in the gut, which can also help to increase butyrate production,” he says. That said, a food-first approach remains the gold standard to nurture your gut and promote overall well-being. By prioritizing probiotic-rich foods in your rotation—think kimchi, kefir, and Greek yogurt—in tandem with polyphenols and prebiotic fiber, you’ll boost the production of butyrate and chew your way closer to a stronger gut (and promote better health outcomes) in no time.

Recently, registered dietitian @michellepillepich on TikTok made a video about how your brain alone needs the equivalent of seven slices of bread a day. Additionally, a study in the Proceedings of the National Academy of Sciences found the brain uses about 20 percent of the calories you consume—and that doesn’t even account for your other organs, the energy you burn moving around, or other bodily functions that require carbs and calories, such as hair and nail growth.

@michellepillepich And thats just your brain!! Consider yohr whole body (and then add in running!) and its wayyy more #carbsdontmakeyoufat #GenshinImpact33 #carbsarelife #carbsoncarbs #runtok #runnerthings #dietitiansoftiktok #intuitiveeating ♬ original sound – heyy

So how many carbs does your body really need? (Hint: more than diet culture would ever lead you to believe.)

How to know if you’re getting enough carbs

First, it’s important to note that for some (or maybe even most) of us, counting the amount of carbs we eat every day can trigger disordered thoughts about food at best and restriction at worst. If you suspect that could be the case for you, consider working with an anti-diet dietitian to ensure you get the amount of carbs suggested without having to count them. Additionally, listening to your body and paying attention to how well it functions is a good measure.

If you do feel comfortable with numbers, though, aim for 45 to 60 grams of carbs per meal (and three meals a day), plus additional carbs at snacktime, according to Sammy Previte, RD, certified intuitive eating registered dietitian and founder of Find Food Freedom. She explains doing so ensures your blood sugar will stay stable and give you enough energy for the day.

Another option is to count how many servings of carbs are on your plate. “As a general rule, I try to aim for at least three to four servings of carbohydrates per meal, and from a variety of sources,” says Whitney Trotter, RD, a registered dietitian at Project Heal. “This can come from grains, fruit, vegetables, dairy, fun foods, and so on.” (FYI, some gut-friendly carbs are oatmeal, potatoes, pulses, bananas, and yogurt.)

“As a general rule, I try to aim for at least three to four servings of carbohydrates per meal, and from a variety of sources. This can come from grains, fruit, vegetables, dairy, fun foods, and so on.”
—Whitney Trotter, RD

Otherwise—or in addition to that—you can look for signs you aren’t getting enough carbs. Previte lists:

• Being unable to stop thinking about food
• Noticing thoughts in your head like “I shouldn’t eat that” or “I’m ‘bad’ if I eat that”
• Constantly eating to a point of physical discomfort when you finally allow yourself to eat carbs
• Avoiding carbs all day to “be good,” then feeling out of control around carbs and food at the end of the day

Being mindful of and respecting those signs is important for all of us. And not just once, but throughout the day, every day. The number of carbs that satisfy your brain and body one day may not be enough the next. Plus, all bodies are different and healthy eating isn’t just about giving your body what it “needs,” but about what it wants, too.

What do carbs do, anyway?

As registered dietitian Claire Chewning, RD, half-jokes, carbs are a major source of joy in eating and a source of vitamins and minerals. Besides that, and as we’ve mentioned, carbs are also crucial in sustaining your mental and physical energy. “The brain and body are constantly using energy throughout the day, from simple tasks such as getting dressed and typing on a computer to providing energy for our organs and system to function,” Trotter says. “There are so many systems in our body that require energy to maintain basic homeostasis—endocrine, digestive, respiratory, and so many others—that people don’t realize.”

“The brain and body are constantly using energy throughout the day, from simple tasks such as getting dressed and typing on a computer to providing energy for our organs and system to function,” Trotter says.

Further, that only accounts for what your body needs. What it wants is valid, too! While diet culture makes us believe we need to “justify” or “account for” our carbs, Trotter assures us this isn’t the truth.

Once carbs enter your body, they break down into glucose (sugar) that serves as energy. “Think about getting in a car with a gas tank on ‘E’—you wouldn’t be able to drive and the car would not be able to function properly,” Previte says. “When our body has adequate fuel (aka carbs), our organs are able to function and we are able to enjoy our lives because our bodies are properly nourished.”

The risks you run by not getting enough carbs

Not only do you want to avoid running your body on no carbs, but avoid consuming too few, too. Previte says if you don’t get enough carbs, you’ll experience irritability, difficulty focusing, feeling cold, obsessing over calories/portions/food/macros, and more.

“Any time a patient complains of dizziness, low energy, fatigue, and difficulty with concentration and focus, I immediately ask them about their intake and if they are getting enough in sources of carbs,” Trotter adds. In other words, without enough carbs, you won’t be able to get work done, partake fully in exercise, enjoy time with friends, or…just about anything, really.

So, long story short: If you’re ever asking yourself whether you should eat that second breadstick you’re craving at Olive Garden, the answer is likely yes.

First, a disclaimer: Crunchy, cakey slices of challah or brioche that have been soaked and seared in a bath of vanilla-scented cream, eggs, and butter are a work of art and cannot be compared to. (“Comparison is the thief of joy.”)

However, there are unfortunate events—snow storms, apocalypses, hangovers—that can keep us from making a batch of proper French toast at home or hitting the local diner. To that end, we’re here to share a sweet trick for taking French toast from a multi-step process to a two-ingredient, single-step recipe you could make in your sleep. Care to join us in our melted ice cream era? (Vegans welcome!)

You should be using melted ice cream to make vegan French toast

All you need to nail a basic batch of French toast is a pint or two of melted ice cream. It makes perfect sense: A standard French toast recipe typically calls for soaking bread in batter made from some combination of milk, eggs, and vanilla. This is more or less the “makeup” of melted ice cream: milk, eggs, vanilla. Following?

Next time you’re pressed for time and don’t want to clean another dirty dish, get the tub of Ben & Jerry’s out and hit the defrost mode because it’s French toast time. To really paint the picture, Isaiah Acosta from @comfortcooks716 demonstrates how to make an easy two-ingredient French toast with ice cream in a recent TikTok video.

@comfortcooks716 [RECIPE BELOW] Easy Ice Cream French Toast! #recipe #frenchtoast #easyrecipe #food ♬ Boy’s a liar Pt. 2 – PinkPantheress & Ice Spice

How to make a vegan French toast recipe using melted ice cream

You don’t need milk or eggs (or even dairy ice cream) to make French toast batter. Instead, you can easily swap these ingredients for plant-based versions.

For vegan bread, we recommend Silver Hills Bakery’s Vegan The Big 16 Sprouted Grain Bread. It’s made with organic sprouted whole wheat and has a whopping six grams of protein per slice. Then, you’ll want to pick up a pint of your favorite plant-based ice cream, like Oatly’s Vanilla Non-Dairy Frozen Dessert, and let it get nice and melty.

The best part: You get to skip over the egg cracking, milk measuring, vanilla splashing section of the French toast-making process and get right to the good part—dunking the slices of bread until they’re sopping wet and have absorbed the batter into the nooks and crannies. Of course, you can stop right there…but if you’re feeling a little extra, might we suggest some toppings?

If you’re in the mood for something tropical and fruity, try making vegan French toast with melted dairy-free coconut milk ice cream, like So Delicious Dairy-Free Vanilla Bean Coconut Milk Frozen Dessert as the base. Then garnish with chunks of fresh pineapple, macadamia nuts, and coconut flakes. Consider your Mother’s Day brunch party plans made.

2-ingredient vegan coconut french toast recipe

Yields 4 servings 

Ingredients
1 pint of vegan coconut ice cream
8 slices of vegan bread
Vegan whipped cream for garnishing, optional
1/2 cup of fresh pineapple chunks, optional
1/2 cup of coconut flakes, optional

1. Melt the ice cream ahead of time or in a microwave-safe bowl. Then, place the batter in a shallow bowl.

2. Dunk the bread in the ice cream mixture, soaking both sides.

3. Transfer the bread to a hot skillet over medium heat and cook until both sides are golden brown, about three to four minutes per side.

4. Place the French toast on a plate and garnish with whipped cream, fresh pineapple, and coconut flakes. Serve hot, and enjoy!

An RD explains whether or not breakfast is really the most important meal of the day:

Here’s an example of what we mean: Claire Chewning, RD, an intuitive eating dietitian, recently shared in a TikTok that since vitamins A, D, E, and K are fat-soluble, your body needs fat to absorb them more easily. And those vitamins are found in common salad foods. Vitamin A is in celery, purple cabbage, and tomatoes. Vitamin D is in mushrooms and cheese, while vitamin E is in olives. These vitamins help with vision, healthy skin, improving immune system function, bone strength, preventing Alzheimer’s disease and hip fractures, and more.

@clairechewning Did you know this nutrition fact? Lmk below #dietitiansoftiktok #nutritionfacts #factsoverfear ♬ Sensual Seduction – Snoop Dogg

Other dietitians confirm the helpfulness of fat, especially in your salad. “Using a full-fat salad dressing helps to ensure that your body is able to utilize all of the nutrients that are in your salad,” says Colleen Christensen, RD, an intuitive eating dietitian and founder of No Food Rules.

The research is there to back it up, too. A 2012 study in Molecular Nutrition and Food Research found that salads with the greatest amount of fat—20 grams—resulted in the highest absorption of carotenoids. (Aka the antioxidants in the vegetables, in this case.)

In fact, fat does a lot to keep our bodies healthy and our stomachs full. According to Christensen, fat supports cell growth and hormone production. Unsaturated fats, she adds, protect against certain disease states, such as heart disease. Additionally, eating foods with monounsaturated fats—such as nuts, olive oil, and avocados—are associated with less cognitive decline, according to a 2011 study in the Journal of the American Geriatrics Society.

A full-fat salad dressing also keeps you full and satisfied, like food should. Christensen explains it gives you extra energy, helps you feel more sated, and may make eating vegetables more accessible and tasty. The importance and validity of those factors can’t be undermined. What’s more, while food is about fueling our bodies, it can be one big source of pleasure in our lives, too—and highly-processed bottles of non-fat salad dress are, truly, anything but pleasurable.

“For so long, our society pushed low-fat, low-calorie products, which is highly tied to diet culture,” Christensen says. “Now, we are understanding that lower-fat and/or calorie is not actually always a better option, and can actually have a negative effect both mentally and physically.”

“Many find the taste of full-fat salad dressing more enjoyable than non-fat, which will allow them to actually include more nutrient-packed veggies into their day,” Christensen says. “Having something to eat that tastes good to you is huge! This helps us to feel satisfied with the food we eat and not wind up in the pantry 20 minutes later looking for the cookies to ‘hit the spot.’” In short, eating what you want to begin with can actually help you.

So, what kind of ingredient base should you look for in a salad dressing? Christensen says that overall, it’s best to shoot for unsaturated oils, as they’re “typically considered the ‘health promoting ones’ and make for great salad dressings.” More specifically, you have lots of options, Christensen adds, such as:

• Olive oil: Great for a neutral flavor and as a kitchen staple
• Avocado oil: Another kitchen staple
• Sesame oil: Can be used for recipes at different temperatures—room temperature and higher-heat ones—because it has a pretty high smoke point, unlike some other oils

(Side note: If you like to make your own dressing, Christensen shares some recipes below!)

Choosing foods with fat is a healthy option outside of just salads, too. For example, carrots—rich in vitamin A—pair well with full-fat ranch dressing. Or, when you’re having a cereal-and-milk midnight snack, filled with vitamin D, grab the carton of whole milk.

“For so long, our society pushed low-fat, low-calorie products, which is highly tied to diet culture,” Christensen says. “Now, we are understanding that lower-fat and/or calorie is not actually always a better option, and can actually have a negative effect both mentally and physically.” This is especially the case with salad dressing, when you need a source of fat to fully absorb the bounty of nutrients.

3 delicious salad dressing recipe ideas

Is it time to hit the kitchen? Here are some ingredients for dressings that will top off your salad with popping flavors, from Christensen:

Honey dijon dressing recipe

1 tbsp dijon mustard
1 tbsp apple cider vinegar
1 tbsp lemon juice
1 tbsp honey
3 tbsp olive oil
1/4 tsp salt
1/8 tsp black pepper

Pomegranate vinaigrette dressing recipe

1/4 cup pomegranate juice
2 tbsp olive oil
1 tbsp white wine vinegar
1 tablespoon balsamic vinegar
1 tbsp maple syrup
1 tbsp lemon juice
1 tsp onion powder
1/4 tsp salt

Big Mac dressing recipe (perfect for a hamburger salad!)

1/3 cup mayo
2 tsp mustard
2 pieces of sliced pickle
2 tsp honey
1/4 tsp onion powder
1/4 tsp garlic powder
1/2 tsp white vinegar
Dash of paprika

On a recent visit to the five-star resort, I spent each morning enjoying my breakfast in the open air, feeling the warm sun on my skin, listening to the rushing river below, and watching the tree branches sway in the breeze. I didn’t need to “close my eyes and visualize” to experience this serenity; I was enveloped in it. Now that I’m back in New York City… Well, I’m decidedly not enveloped. But there’s one more sense I can use to call back that experience: taste. The Sayan culinary team, led by executive sous chef Wayan Sutariawan (Suta), was gracious enough to share with me the recipe I ate every morning with breakfast in Bali: a “yogurt foam verrine” with spiced berries. Now, close your eyes and visualize the lovechild of a yogurt parfait, a berry crumble, and an ethereal, light and airy cumulus cloud.

I’m someone who can never choose between savory or sweet for breakfast, and this delightful dish provided the perfect “why not both?” solution. The yogurt gets whipped up to be so delicate and fluffy—I could order nasi goreng sayur (an Indonesian veggie fried rice) or dosa and then satisfy my sweet tooth without worrying about being uncomfortably full or drowsy as I went about my day. Dessert with breakfast, yes please! 

The setting

The Four Seasons Resort Bali at Sayan has been wowing critics and travelers (including the Obamas and Julia Roberts, who is rumored to have stayed there while she filmed Eat, Pray, Love) since it opened 25 years ago. London-based architect John Heah was more than just inspired by the natural surroundings—including verdant rainforest, rolling rice paddies, and Bali’s longest river, the Ayung. Rather, he sought to create a design where the buildings were in complete harmony with the environment.

Heah nailed it. A dramatic suspension-bridge entrance to the property’s main building leads to a lotus-laden “rice bowl” reflecting pool that feels perched in the jungle’s canopy. From the bridge, guests descend a staircase to the hotel’s main lobby and dining space, Ayung Terrace. While the rooftop reflecting pool is take-your-breath-away gorgeous, it’s upon entering the space that you feel the magic of Heah’s vision. You’re technically inside—there is a roof, after all—but you feel like you’re fully immersed of the forest. Ayung Terrace is a circular balcony that puts you at eye-level with the songbirds flitting between the palms. 

The menu

The resort has two main restaurants, Ayung Terrace, which specializes in traditional Balinese dishes, and Riverside, a contemporary grill overlooking the property’s main pool as well as the Ayung river. (Culinary experiences guests can enjoy also include a local market tour and cooking class at the Sokasi cooking school, a Sayan Valley picnic, and a megibung dinner, inspired by a 17th century Balinese communal dining ritual.)

To further appeal to wellness-minded travelers, in 2022, Chef Suta also unveiled a “Sattvic Soul Food” menu. This offering is inspired by Ayurveda, the ancient Indian healing system that seeks to promote well-being by finding and maintaining an energetic balance within the body and mind. A Sattvic diet is a vegetarian way of eating that promotes balance and harmony through the consumption of fresh, organic produce, whole grains, and legumes. 

The Four Seasons Resort Bali at Sayan’s whipped yogurt recipe

The whipped yogurt parfait I fell in love with in Bali is chock full of antioxidants and fiber, thanks to the fresh strawberries and blueberry jam it’s topped with. It also packs a punch of protein: a serving of Greek yogurt contains about 10 grams of protein (for comparison, an egg has 6 grams of protein). And last but not least, the cardamom and cinnamon add a pinch of anti-inflammatory goodness. Think of is as a guided meditation for your taste buds. 

Whipped yogurt recipe with spiced berries

Yields 2 servings 

Ingredients
1/2 cup plain yogurt
1/4 cup heavy cream
1/4 cup blueberry jam
4 large fresh strawberries, chopped
1/4 cup crumble
1/2 tsp cardamom powder
1/2 tsp cinnamon powder

For the crumble
3/4 cup all-purpose flour
7 Tbsp unsalted butter
1/2 cup granulated sugar

1. Preheat the oven to 340°F. To make the crumble, combine the flour, butter, and sugar in a food processor until it resembles coarse, wet sand. Transfer the mixture to a sheet pan and spread it into one even layer. Bake for 15 minutes or until the crumble is lightly golden. Let it cool completely before crumbling into smaller pieces.

2. Meanwhile, in a bowl, combine the yogurt and heavy cream. Whip with a balloon whisk until fully combined.

3. To assemble the dish, add a layer of the whipped yogurt mixture to the bottom of a bowl or plate. Next, add the jam, strawberries, and crumble on top. Using a small fine mesh strainer, garnish the dish with a sprinkle of cardamom and cinnamon powder. Exhale—and enjoy!

Recipe courtesy of Sayan culinary team, adapted for the home cook by Maki Yazawa

Research shows that following a diet rich in complex carbohydrates, protein, and antioxidant-rich plants is a key part of getting healthy sleep, and blending up a smoothie is a simple way to check all three off your list at once. Other nutrients you’ll want to prioritize when creating a sleep-promoting snack, like a smoothie, are melatonin, magnesium, and fiber. While the first two are often linked to sleep, research shows that fiber is linked to reduced sleep disturbances and improved sleep quality.

The following sleep-friendly smoothie recipes offer a great balance of macronutrients, plus natural sources of soothing micronutrients—yes, including the ‘big three’ that are melatonin, magnesium, and fiber—to help boost your sleep naturally (and deliciously!) in minutes. Just keep in mind that elevated stress levels, overconsumption of caffeine, and late-night blue light exposure may interrupt your body’s ability to best use these powerful nutrients, so it’s worth analyzing your current nighttime routine as well for further optimization.

7 sleep-friendly smoothie recipes for every night of the week

Bedtime Smoothie for Better Sleep

These sleep-friendly smoothie recipes are all stacked with some of the top foods for sleep, starting with this delicious ‘bedtime smoothie.’ Kale and bananas are tryptophan-rich to promote a calmer mind and sound sleep, and the latter is full of magnesium to help combat nighttime restlessness. Flaxseeds are rich in omega-3 fatty acids, which help reduce stress, anxiety, and inflammation, along with promoting healthy sleep patterns, while kiwi adds sweetness, fiber, and melatonin to help you wind down at the end of a busy day.

Get the recipe: Hello Glow’s Bedtime Smoothie for Better Sleep

Almond-Cherry Smoothie

Tart cherries are one our favorite sleep superheroes, and this recipe is the perfect way to get a delicious dose of them before bedtime. It packs a whopping 12 grams of fiber and seven grams of protein to help keep your blood sugar balanced until morning. Almonds are another unsung hero for better sleep, as they pack the trifecta of melatonin, magnesium, and fiber while also adding a dose of healthy fat to round out this recipe.

Get the recipe: Ambitious Kitchen’s Almond-Cherry Smoothie

Oatmeal Smoothie

This recipe tastes like a nostalgic dessert without the sugar spike. Oats, bananas, and nut butter ensure this recipe is rich in fiber, melatonin, and magnesium while the addition of cinnamon adds a hint of deliciously warming spice. You may want to avoid the optional addition of maple syrup if drinking this smoothie right before bed to ensure you drift off to sweet dreams ASAP, but feel free to keep it in if you prefer sweeter smoothies.

Get the recipe: WellPlated’s Oatmeal Smoothie

Kiwi, Pineapple, and Spinach Smoothie

This tasty treat will have you dreaming of the tropics, thanks to melatonin-rich kiwi, pineapple, and spinach. The addition of Greek yogurt adds a sneaky source of magnesium (it’s one of the best animal sources out there!) and avocado offers some healthy fat and potassium to round out this wholesome recipe.

Get the recipe: The Suburban Soapbox’s Kiwi Pineapple Spinach Smoothie

PB&J Smoothie

Maybe it’s just us, but we think this childhood classic tastes even better in smoothie form. While this recipe takes some extra effort with the berry compote, you’ll have plenty to slater onto almond butter toast and top on your morning oatmeal later in the week. The smoothie features an all-star cast of seeds, nuts, and fiber-rich fruit to help boost your sleep quality and duration in the most delicious way.

Get the recipe: Minimalist Baker’s Next-Level PB&J Smoothie

Bedtime Green Smoothie

This recipe employs a secret ingredient: chilled chamomile tea, which promotes healthy sleep, stress levels, and blood sugar. You’ll want to freeze the melatonin-rich banana and kiwi to ensure a thicker, creamier smoothie, and you may want to add a tablespoon of chia or flax seeds to up the protein and fat content.

Get the recipe: Milk + Pop’s Bedtime Green Smoothie

Sleep-Friendly Smoothie Formula

Don’t love the restrictions of a recipe? This sleep-friendly smoothie formula offers plenty of room to let you be creative with your beverage while still ensuring you’ll promote better overall sleep. The combination of protein, fiber, and healthy fats is satisfying with just the right amount of sweetness.

Get the recipe: Jess Bippen’s Sleep-Friendly Smoothie Formula

Basil seeds, also known as sabja seeds, have been used for thousands of years in Ayurvedic, Afghani, and Chinese medicine to treat a range of digestive symptoms. The Thai basil plant is indigenous to India, China, and the Middle East. It’s been cultivated for over five centuries for medical and culinary uses and arrived in the American colonies in the 17th century.

Health benefits of basil seeds

They’re packed with gut perks

Like chia, these tiny black seeds readily absorb water, making them a great alternative seed for creamy puddings. This gelling property can also help slow digestion, which can increase feelings of satiety and “promote bowel regularity,” says Keri Gans, RDN, an NYC-based nutritionist and author of The Small Change Diet.

“Basil seeds are a good source of fiber, which may help lower cholesterol levels and promote gut health,” says Gans. A two-tablespoon serving contains 15 of the 25 grams of dietary fiber Gans says women should be eating on average every day (men should shoot for 30 grams a day).

Basil seeds are good for your bones

A serving of the seeds also contains 370 milligrams of calcium and 90 milligrams of magnesium, “both of which are important minerals to prevent bone loss and osteoporosis,” says Gans. You’ll also get 4.7 milligrams of iron per serving, which is essential for producing hemoglobin, a protein found in red blood cells and necessary for circulation.

A serving of the seeds also contains 370 milligrams of calcium and 90 milligrams of magnesium, “both of which are important minerals to prevent bone loss and osteoporosis.”—Keri Gans, RDN

They’re anti-inflammatory

And like most edible seeds, “basil seeds are also packed with antioxidants, such as polyphenols, which may help maintain immune health and reduce the risk for certain cancers.” says Gans.

And filled with heart-healthy fats

Compared to chia, basil seeds are slightly higher in fat. Each serving contains six grams (two tablespoons of chia seeds offer five grams of fat). However, Gans explains, “the fat found in basil seeds is monounsaturated, which is heart healthy and may help reduce the risk for heart disease.”

The cultural significance of basil seeds

Despite their robust nutritional benefits, it’s been difficult to find basil seeds outside of specialty health food stores and well-stocked Asian markets in the U.S. Which is the struggle Shakira Niazi, founder of ZenBasil, faced when searching for healing foods for her son. After having to undergo several rounds of antibiotics, she was looking for a way to help rebuild and strengthen his gut microbiome and immune system. Niazi looked to her Afghani heritage for foods that could help.

Niazi, who fled Afghanistan as a refugee at 12 years old, recalled her grandmother making basil seed-infused drinks during her childhood. Her grandmother lauded the seed’s power to “support the gut, heart, mind.” The seeds also “had cooling properties, by which she meant anti-inflammatory properties,” says Niazi.

Niazi, who fled Afghanistan as a refugee at 12 years old, recalled her grandmother making basil seed-infused drinks during her childhood. Her grandmother lauded the seed’s power to “support the gut, heart, mind.”

“My search led me to The Canon of Medicine, a book that was used as a medical authority for eight centuries, and happens to have been written in my family’s village,” says Niazi. The Canon lists basil as a salve for a range of medical troubles, including kidney and bladder pain, headaches, gastritis, and menstrual pain.

How to prep, eat, and serve basil seeds at home

If you’re like the 95 percent of Americans who fall short of their daily dietary fiber needs, you may want to add a sprinkle of basil seeds to your diet. But heed Gans’ warning that “basil seeds should not be eaten until they’ve been soaked in water,” which makes them softer and easier on your digestive system. Unlike chia seeds, which are fairly neutral in taste, you will get a subtle basil flavor, though it’s easily overpowered by a dollop of maple syrup or a splash of vanilla extract.

Niazi notes that basil seeds will become fully hydrated in just five minutes, so you can mix up a drink without the advanced planning that chia demands. Traditionally, the seeds are simply stirred into a glass of water, tea, or fruit juice for a hydrating and fiber-fueled refreshment.

The drink takes on a thicker, slightly gelatinous texture that can take some getting used to, but it’s not all that different from the tapioca pearls in bubble tea and is quite nice if you enjoy a bit of chew and heft in your drinks. You can also incorporate the seeds into baking recipes, hot porridge or oatmeal, as an egg replacement, or use them anywhere you’d use chia seeds.

But is there a sweet spot of how much protein and fiber you should aim to eat at breakfast? We asked Amy Shapiro, MS, RD, CDN, of Real Nutrition in New York City, for answers.

Why it’s important to power your day with protein and fiber

Before we cover the ideal amount of each nutrient you should aim for at breakfast—plus sample menus for inspiration—let’s first recap why protein and fiber deserve a place in your morning meal rotation to begin with.

“Protein is important for many reasons: It plays a major role in many of our bodily processes, including tissue repair and growth, as well as muscle maintenance, which helps to promote a healthy metabolism and strength as we age,” Shapiro says. Moreover, she says that protein helps to stabilize blood sugar levels, which promotes higher energy levels without the crash. “Research also shows that consuming protein at breakfast helps you to feel satisfied for longer, since protein is the macronutrient that takes the longest to digest,” she adds.

Next, Shapiro explains that fiber is similar to protein in that it helps to manage blood sugar levels and energy levels, making it another worthy choice for breakfast. In addition, “Fiber helps to regulate bowel movements, supports digestion, and can help to lower cholesterol levels,” says Shapiro.

Unfortunately, the dietitian notes that many individuals don’t consume enough protein and fiber on a daily basis. “By including [them] in your first meal, you are more likely to meet your nutrient goals throughout the day,” Shapiro says. Plus, she says that you’ll get the most bang for your buck when you combine both. “This pairing will keep you energized for hours, plus help to support bodily processes, including digestion and cognitive functioning.”

How much protein and fiber to aim for at breakfast

Clearly, this duo is a match made in heaven… but how much of each should you strive to consume at breakfast? To start, Shapiro notes that all nutrition recommendations are unique to the individual and should be personalized based on a range of factors (including your age, weight, activity levels, etc.). With that said, she does offer a flexible range to keep in mind.

“I recommend between 21 to 35 grams of protein at breakfast—and each meal—from both animal and plant sources that are low in saturated fats, and five to 15 grams of fiber from whole food sources,” Shapiro says.

So… what would that look like in practice? Shapiro shares a few breakfast ideas that’ll help you reach these suggested ranges:

• Protein shake: 1 cup berries + 1 cup veggies (leafy greens of your choice) + 1 serving protein powder + 1 tablespoon chia seeds + 1.5 cups almond milk + cinnamon
• Veggie omelet: 2 or 3 whole eggs + 1 cup of mixed veggies + 1 slice of sprouted toast (such as Ezekiel bread)
• Yogurt bowl: 5 ounces Greek yogurt + 1 cup berries + 1/2 cup high-fiber cereal (Shapiro recommends SmartBran by Nature’s Path) + 2 teaspoons chia seeds + cinnamon

“I recommend between 21 to 35 grams of protein at breakfast—and each meal—from both animal and plant sources that are low in saturated fats, and five to 15 grams of fiber from whole food sources,” Shapiro says.

Shapiro also reminds us that the current Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram body weight. (However, she notes that your ideal protein intake will climb if you’re highly active, want to build muscle, pregnant, or sick.) She outlines daily fiber recommendations as follows:

• Males under 50: 38 grams per day
• Females under 50: 25 grams per day
• Adults over 50: 21 to 30 grams per day

A final word to the wise: If you’re like most Americans and don’t get enough fiber on a daily basis, remember to prioritize hydration as you boost your intake. “When you increase your fiber, it is important to increase your fluids as well to promote regularity,” says Shapiro.