Below, we’ll cover the basics of fortifying your gut while you’re on antibiotics. Plus: what you can do to promote gut restoration even further in the weeks and months thereafter.

How to protect your gut while you’re on antibiotics

Prioritize probiotics

Since antibiotics wipe out both good and bad gut bacteria, it’s common to experience digestive distress as you take them. “Studies show that taking a probiotic supplement can prevent upset stomach and diarrhea caused by antibiotic use,” says Bianca Tamburello, RDN, a dietitian on behalf of FRESH Communications. However, she and Greenfield both advise taking your antibiotic and probiotic at least a few hours apart so the latter has a better chance to survive.

Prioritizing foods with probiotics also get the green light. “While taking an antibiotic, eating probiotic-rich fermented foods like kraut, kimchi, and yogurt can help preserve gut health,” Tamburello says.

…And prebiotics

While you’re at it, Greenfield also suggests consuming prebiotics, which feed friendly bacteria. “If you take probiotics and prebiotics while you take antibiotics, you can prevent some of the damage being done by the antibiotic, which can help with gut recovery time,” Greenfield explains. Fortunately, there are plenty of healthy prebiotic foods to choose from—including but not limited to garlic, onions, and asparagus.

Be careful with high-fiber foods

It’s important to not only add things into your routine as you take antibiotics—but also consume a few others on moderation. For instance, while fiber is beneficial for your digestion and gut health at large, you’ll be better off saving fiber-rich foods for once you complete your Rx. “It’s recommended to avoid high-fiber foods while taking antibiotics because fiber may interfere with how quickly the antibiotic is absorbed,” Tamburello says. (This may be a bit confusing as many—though not all—fibrous foods are also prebiotic. Some high-fiber foods worth saving for your post-antibiotic regimen include beans and legumes.)

Make sure to chill out

Last but not least, lifestyle factors will also play a role in your recovery. “Decreasing stress and prioritizing rest while you are on antibiotics will help your gut be more resilient,” Greenfield adds.

Decreasing stress and prioritizing rest while you are on antibiotics will help your gut be more resilient,” Greenfield adds.

Tips to restore your gut after antibiotics

Once you finish your round of antibiotics, the standard tips and tricks for gut health apply. “After an antibiotic regimen is complete, eat foods high in probiotics, prebiotics, and fiber to restore the number and diversity of good gut bacteria and feed a healthy gut,” Tamburello says. “Probiotics increase the number of gut bacteria and promote gut balance,” while the last two “are especially beneficial when rebounding your gut health after a course of antibiotics.”

In fact, a 2019 study found that low-fiber diets exacerbated microbiota collapse and delayed recovery following antibiotic treatment, so be sure to rev up your fiber intake via veggies and pantry staples alike. “Most high-fiber foods have prebiotic benefits,” Tamburello reiterates, so they’ll typically offer two-for-one perks.

Further, Greenfield recommends eating a colorful diet rich in whole foods to promote the health of your microbiome. “Sunlight exposure helps balance circadian rhythm, which helps improve gut function,” she adds. “Since vitamin D can decrease gut permeability, adequate levels of vitamin D are important—ideally through sun exposure or supplementation.”

How long will it take to restore your gut after antibiotics?

Greenfield says that the answer to this question isn’t so simple to answer, as the research isn’t so clear-cut. Results will also vary based on which antibiotics you take, the specific bacteria strains measured, and similar considerations. That said, recent studies and reviews offer optimistic findings. Per a 2020 meta-analysis of 31 articles on gut microbiota and antibiotic use, “After cessation of treatment, gut bacteria recover, in most individuals, to their baseline state within a few weeks. Some studies suggested longer term effects from two to six months.”

“After cessation of treatment, gut bacteria recover, in most individuals, to their baseline state within a few weeks. Some studies suggested longer term effects from two to six months.”

In general, Greenfield says that the state of your gut and overall health before taking antibiotics will be highly influential in how quickly you’re able to restore your microbiome afterwards. “If you already had good gut diversity, the chances are the first round of antibiotics are not going to eradicate whole species of bacteria,” says Greenfield. “But if you already had weakened gut function, or have taken many rounds of antibiotics, the effects can be more damaging.”

Plus, additional factors that influence gut diversity—i.e., everything from your regular dietary and lifestyle habits, pre-existing conditions, medications, and stress levels—will inform your timeline for microbiome restoration.

To gain clarity and ensure that your gut health is trending in the right direction, Greenfield recommends getting a stool test done with a functional health expert. “I like to wait 14 days after taking antibiotics to test microbiome diversity. This gives us enough time to see what the bacteria look like after the antibiotic has been taken,” she says. From there, personalized protocols can lead the way and promote a greater abundance of the friendly bacteria your gut and greater health need to thrive.

That said, if you’re looking to jazz up your frozen desserts with beaucoup flavor and even more je ne sais quoi factor this summer while exerting minimal effort, say bonjour to this simple, nutrient-stacked strawberry shaved ice recipe. This treat’s a smart way to sneak in an extra serving of fruits on a blisteringly hot summer day, plus it’s super refreshing and loaded with fresh fruit flavor.

Learn how to make strawberry shaved ice (or any form of fruit you fancy) ahead—all with four ingredients or less.

How to make a strawberry shaved ice recipe using two ingredients

Frankie Gaw, better known as @littlefatboyfrankie on social media, recently shared his simple four-ingredient strawberry shaved ice dessert on TikTok, and it’s safe to say it was an instant hit. Over the last several weeks, the video has amassed a whopping 4.5 million views, with over 400,000 likes. Do we smell the summer’s hottest viral recipe? Signs clearly point to yes.

@littlefatboyfrankie Strawberry shaved ice All you need is frozen berries and a grater! #kitchenhacks #strawberry #desserts #fruit #fyp #foryou #letseat ♬ Sunshine – WIRA

Making strawberry shaved ice from scratch is all about technique. Namely, grating frozen fruit—in this case, strawberries—using a Microplane Classic Zester Grater (which retails on Amazon for just $15). In the video, Gaw carefully grates about a cup of frozen strawberries over a bowl until there’s a heaping mound of frozen fruit resembling a fluffy pile of freshly-fallen snow (or shaved ice). Heads up: Your fingers might be slightly cold from handling the fruit as you grate away, so we’d recommend using a food-safe glove if you have one. Better yet, grate the fruit using a food processor—just be gentle. Finally, to sweeten the frozen fruit up even further, Gaw drizzles a spoonful of condensed milk overtop. That’s it. What could be sweeter?

Well. If you want to really enjoy yourself, don’t skip the most important part of any good ice cream-style dessert: the toppings. In this case, Gaw adds crushed peanuts, a sprinkle of black sesame seeds, and a few mint leaves for garnish (optional, of course) before digging in. His genuine reaction of pure joy as he lets a sneaky expletive escape his mouth during his grand tasting reveal. Needless to say, you’ll want to try making this delicious dessert immediately after watching the video.

Other recipes for shaved ice that use frozen fruit

As the easy homemade dessert has exploded in popularity, folks have taken it upon themselves to tweak and personalize the original recipe as they see fit. In response to Gaw’s original video, recipe developer Carolina Gelen crafted a (non-alcoholic) piña colada version of the dessert. To make it, she starts by grating frozen pineapple spears into a glass. Then, she tops it with sweetened condensed coconut milk and toasted coconut flakes.

@carolinagelen ib @Frankie Gaw shaved pineapple ice with coconut #pinacolada #summer #dessert #shavedice ♬ Sunday – HNNY

The best part about this shaved ice dessert is that the options are truly endless. Don’t like pineapple? No problem. You can use just about any fruit of your choice that lends itself to being frozen and grated. Think: mango, peaches, cantaloupe, or even bananas—anything that’s large enough to grate on a Microplane. For bonus hydration points, use some of the most hydrating foods ideal for a hot summer day. (Did you know that watermelon is made up of 92 percent water and contains loads of vitamins C and A, as well as magnesium?)

Plus, have extra fruit left over from a party platter or some that will spoil in the next few days? Freeze it yourself. To do so, ensure that it’s been washed and thoroughly dried. Then, on a parchment-lined baking sheet, place the fruit evenly spread on one layer without touching each other. Then, plop it in the freezer. Once it’s fully frozen, feel free to transfer the frozen fruit to a freezer-safe container to save on room.

Discover an RD’s favorite hydrating foods for summertime:

With summer just starting, we caught up with Roy Elam, chef of Donna Jean, a plant-based Italian restaurant in Los Angeles, who revealed some of the top summer food trends to look out for to make the most of the hottest (literally) season of the year. From his top ingredient picks to easy ways to reduce food waste this time of year, Elam didn’t gatekeep anything from us—and all of his tips were crafted with plant-based folks in mind. Now who’s ready for a poolside nosh?

4 plant-based summer food trends to keep an eye out for, according to a chef

1. Using tons of fresh, seasonal ingredients anywhere and everywhere

While some fads emerge rather unexpectedly (Dalgona coffee—never forget), it’s easy to predict that seasonal ingredients are usually at the top of every chef’s summer food trends each year. After all, they tend to live by the motto that fresh is best. “For me, it’s always about what’s coming into season,” Elam says. This means that you can expect to find quintessential summer staples on most menus, like cucumbers, tomatoes, eggplant, and corn, to name a few. On the sweeter fruit side of things, he notes that you should expect tons of stone fruits, like peaches, nectarines, pluots, plums, and apricots.

That said, what’s seasonal and “best” will vary depending on where you are. “Find what’s growing around you. For instance, in Illinois where I’m from, there are lots of corn and soybeans… But once, I found ghost peppers in a rural area of the state, and they were delicious. I would really encourage people to search out things that are growing around them first,” Elam says. To that end, Elam partners with local farms to ensure he’s always featuring the highest quality produce at Donna Jean.

TL; DR? Always make the most of the freshest produce nearest to you as your first line of defense.

2. Smoking vegetables

Light and refreshing foods tend to be the way to go come summertime. However, Elam notes that one summer food trend he says he can’t get enough this year of is adding nuanced flavors to simple ingredients by smoking them. “I’m currently working on making a smoked beet hummus for the summer menu that adds just enough extra umami flavor to the whole thing,” Elam says.

But like most things in life, less is more, especially when it comes to smoking delicate summer produce. “Vegetables don’t like heavy smoke. Instead of using something like Mesquite, we’ll use something like apple or cherrywood,” he says. As such, Elam’s testing smoking beets using applewood, then mixing them with traditional hummus ingredients that yield a stunning Barbie-pink side dish. (You gotta see it for yourself!)

The good news is that home cooks don’t need any fancy-schmancy equipment to smoke fresh produce at home. To smoke foods, Elam uses a method called “hot smoking,” which involves cooking the food slowly to ensure the smoke flavor is infused into the food. Although you can technically do this inside your kitchen, Elam urges against it. Instead, he encourages folks to take advantage of the summertime weather and head outdoors. “We have a huge hood that’s pulling all of the smoke in the kitchen from our stovetop smoker, but I wouldn’t recommend doing it at home like this,” he says.

Instead, when at his house, he uses a propane burner setup outside and a few heat-safe pans. “I soak the wood chips for an hour, drain them, and put them in the bottom of a hotel pan. Then, I put a perforated hotel pan on top of that and a lid over it. Since the wood chips are kind of wet still, this will smoke and steam foods at the same time,” Elam says.

Then, the important thing is not over-smoking the food, which he says will make it bitter and inedible. “You just want it to be kissed with smoke nicely,” Elam says. For beets, an hour is more than enough.

3. Simplifying side dishes

In most cases, seasonal produce is already exploding with loads of delicious flavors (not to mention nutrients) on its own. As such, Elam urges folks to simply enhance the subtle flavors of the produce with delicate ingredients. For example, he pairs cucumbers with a light and refreshing marinade made of olive oil, salt, and lemon juice. Or, he’ll quickly roast eggplant in a pizza oven and pair it with a bomba calabrese sauce (a spicy hot pepper spread) for an explosion of flavor.

4. Using as much of every summertime ingredient as possible to reduce waste

For Elam, reducing food waste is also a huge priority at his vegan, plant-based restaurant. For instance, the chef has been working on a green onion project starring the stems, which he’s using to make green onion kimchi. Another experiment he’s testing out is drying onions and turning them into homemade onion powder (genius!).

Finally, if you find yourself at the end of the season or with too much produce that’s on the brink of going bad, Elam recommends fermenting or pickling them to preserve and prolong their shelf life.

Can’t wait to try? Learn how to make beet hummus ASAP:

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.

It’s estimated that nearly 30 to 70 million Americans have sleep disorders, and 1 in 3 adults (about 84 million people) do not regularly get the recommended amount of uninterrupted sleep. If this stat applies to your sleep habits, hopefully you’ll find this information (ahem) comforting: You’re not the only one that struggles with getting restful sleep frequently.

That said, after incorporating this relaxation-promoting beverage into my nighttime routine, I definitely noticed improvements in the quality of my sleep. More ahead on how I integrate this soothing drink into my wind-down routine—plus, sleep experts share why it might be worthwhile sipping from a nutrition science perspective.

Recess Mood Sampler Pack — $30.00

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What makes Recess’ Mood drink ideal for promoting relaxation?

To unpack the buzz around Recess, I caught up with Cassandra Gates, Recess’ director of product marketing and holistic nutrition consultant. What’s in the drink, you ask? “Recess Mood is a sparkling water with magnesium and adaptogens to help you unwind. Each serving contains 53 milligrams of magnesium from Recess’ proprietary magnesium blend, which includes magnesium L-threonate, magnesium ascorbate, and active vitamin B6, as well as ginseng, L-theanine, and lemon balm,” Gates says.

Of course, many of us are well aware of the bountiful benefits of magnesium. “Magnesium is really the star of the show in this formula, as nearly half of all Americans aren’t getting enough of this crucial mineral in their diets. Recess specifically designed Mood’s functional blend around a type of magnesium known as magnesium L-threonate,” Gates says. This type of magnesium, she says, had been linked to brain benefits.

“Magnesium L-threonate is a newer form of magnesium that has high bioavailability and has the ability to penetrate the blood-brain barrier and may therefore have potential effects on the brain,” says Abhinav Singh, MD, FAASM, a sleep expert, medical reviewer at SleepFoundation.org, and medical director of the Indiana Sleep Center. Although the connection between sleep, mood, and cognition is still being explored—especially regarding this ingredient—the preliminary data is promising. “Other forms of magnesium don’t have nearly as much ability to reach the brain and exert their effects on other parts of the body,” Dr. Singh says.

What’s more, this beverage is also made with L-theanine, an amino acid found in beverages like green tea that’s been shown to help reduce anxiety and boost mood. Hence why Michael Breus, PhD, leading sleep specialist and clinical psychologist known as the ‘Sleep Doctor’ says that green tea is the number one drink to sip during the day for a better night’s rest. “This is because of a compound in green tea called L-theanine, which helps your brain relax by reducing stress-related hormones and neuron excitement,” Dr. Breus tells us. And to round out the trifecta of sleep-boosting ingredients, this beverage also contains lemon balm, a happiness-boosting herb linked to better sleep.

Although there isn’t a one-size-fits-all solution or a quick fix (or even a beverage) for achieving a good night’s rest, I’ve found establishing a nighttime routine makes all of the difference. And after much trial and error, I can confidently say I’ve established a three-step sleep routine that works wonders for me. And—as you may have guessed—it starts with a can of fruity and slightly fizzy Recess’ Raspberry Lemon Mood drink.

Why is establishing a solid sleep routine so important?

According to Angela Holliday-Bell, MD, a board-certified physician, certified clinical sleep specialist, and sleep coach, it’s no coincidence that my three-step routine has helped me unlock better sleep. “Establishing a consistent bedtime routine is important for a number of reasons. For starters, it gives your brain the time it needs to unwind from the day and prepare itself for sleep. This includes relaxing activities can help settle the mind and body into states that are more conducive to sleep,” Dr. Holliday-Bell says.

Additionally, she notes that the consistency of the routine allows the brain to connect the steps of the routine to sleep, making sleep a more efficient process. “As soon as you start your routine, your brain recognizes that it must be time for sleep and starts to send your sleepy cues at that time,” Dr. Holliday-Bell says. Lastly, a good sleep routine helps set you up for success the following day, too. “Engaging in a consistent, soothing bedtime routine has actually been shown in research to be protective against stress experienced during the day that might otherwise affect your sleep at night,” she says.

“Engaging in a consistent, soothing bedtime routine has actually been shown in research to be protective against stress experienced during the day that might otherwise affect your sleep at night.”

My easy 3-step sleep routine

First things first, I stop checking social media and power down my electronic devices—except for my Kindle for a light read if I’m in the mood. Then I crack open a can of Recess’ Mood drink (raspberry lemon is my fave) about an hour and a half before bedtime. (I try to time my beverage-sipping routine early enough so that I’m able to empty out my bladder before I hit the hay.) If I’m already feeling pretty tired, I’ll only drink half of a can and stash the remainder in the fridge for the next day—and usually, that’s more than enough for me. However, when I’m feeling extra on edge before bed, a whole can do the trick.

Within just 15 minutes of consuming this drink, I start to feel a wave of calmness gradually rushing over my body, as though every tense muscle in my body begins to let loose without the need for any conscious effort to physically relax (like in a body scan meditation). It feels like floating on a cloud or drifting into a dream.

The third and final step of my nighttime routine is turning on the calming “Tranquil Ocean” soundscape and the sunset light feature on my Hatch Restore 2 on an hour timer as I get ready for bed. This is by far one of my favorite parts of my nighttime routine—it makes me feel like I’m on a tropical getaway watching the sun melt into the horizon as waves crash onto the shore. What’s more, Dr. Holliday-Bell notes that the sunset light feature help decrease light exposure during your routine, helping to stimulate natural melatonin release—an essential component of restful sleep.

TL;DR? When I follow my routine and kick back with a Recess, I’m out like a light (pun intended) within 30 minutes of hitting the hay. Can you name something more blissful?

Bedtime stretches for the ultimate relaxation:

In her latest cookbook, Japan: The Vegetarian Cookbook (a follow-up to her global bestseller, Japan: The Cookbook), which debuted in April 2023, Hachisu showcases over 250 Japanese vegetarian dishes, highlighting the flavors of the nation through a plant-forward lens. We recently caught up with Hachisu, who delved into some of the benefits of integrating more plants into our diet and what she’s learned about the Blue Zone, Okinawa, home to some of the longest-living people in the world.

Japan: The Vegetarian Cookbook — $50.00

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Why lifestyle and cuisine are closely intertwined when it comes to longevity

According to Hachisu, Okinawa has been famously associated with the “Blue Zones,” aka five regions where folks live some of the healthiest lifestyles (and well into their 100s). This has drawn a lot of attention to the island for obvious reasons. And people all around the world are looking to replicate the practices of these communities. “There has been quite a lot of focus from the West on the Okinawan diet,” Hachisu says.

Although a healthy diet can be critical to well-being, Hachisu notes it isn’t the only factor likely leading the Okinawan longevity charge. Rather, it’s an amalgamation of several factors: lifestyle, geography, and access to certain foods. “The Western version of the Okinawan diet seems more focused on weight loss or incorporating components of the diet in order to promote good health and extend life span in their home countries,” shes says. “But Okinawans’ impressive longevity cannot be attributed solely to a specific diet. Historically, Okinawans existed in communities attuned to nature, in proximity to the sea, and isolated from the Japanese mainland,” she says. This has led Hachisu to take note of the close relationship between nature, food, and their nourishing benefits when combined.

What do Okinawans eat for longevity?

Being geographically isolated from the mainland has led Okinawans to rely primarily on the foods readily available in their region. “The traditional Okinawan diet consisted of plant-based ingredients such as soybeans and vegetables that are rich in antioxidant nutrients and dietary fiber—both of which are effective against diseases and infections, thus promoting increased lifespan,” Hachisu says.

What’s more, she says they also historically ate lots of carbs and low amounts of protein. “Overall, the diet in Okinawa was high in carbohydrates—mainly through sweet potatoes and other fibrous tubers, rather than grains such as rice—low in protein—little dairy, but a small amount of pork for enriching the island’s signature underpinning flavoring stock—and very low in fat,” Hachisu says.

But over the years, this has changed due to advancements in transportation. “Today, due to urbanization and influences from the American armed forces presence as well as imported foods from the mainland of Japan, the Okinawan diet has shifted significantly,” she says. “Carbohydrate consumption has dipped more than 25 percent, while protein and fat intake has increased about 10 percent each.”

Still, plants are integral to the Okinawan diet and overall Japanese cuisine, as reflected in Hachisu’s new book. “Green leafy vegetables and orange- and yellow-colored vegetables remain important elements in the daily foods of Okinawa. Also, foraged mountain herbs and plants such as mugwort continue to be valued and incorporated into the dishes—especially in the spring when they appear around the streams and in the fields,” she says. “Konbu and soy-based foods such as tofu and miso have also sustained a main place in the modern Okinawan diet.”

So what does this all mean for people living outside of Okinawa who want to absorb some of the traditional Okinawan lifestyle and diet into their own lives? Hachisu breaks it down into five main pillars:

• exercise in a natural environment
• spend time outside in fresh air
• eat less meat, fat, dairy, and rice
• eat sweet potatoes, carrots, daikon, bitter melon, cabbage, okra, kabocha, konbu, and soy-based foods such as tofu and miso
• eat mindfully until you are only 80 percent full

3 recipes featuring Okinawan-style ingredients

As a glimpse into her new book, Hachisu shared three recipes featuring Okinawan-style ingredients and their benefits.

Lemon-simmered sweet potato recipe

This recipe is the ideal way to enjoy cold sweet potatoes. Okinawa is one of Japan’s most important islands for artisanal sugar production, so the Okinawan diet eschews processed sugars. But here, the light lemony syrup is only slightly sweetened with organic sugar, and the dried gardenia fruit contributes color and healthy properties. Sweet potatoes have a lot of dietary fiber. When eaten in a cooled state, they have a component called resistant starch that is said to have additional benefits of aiding intestinal regulation and controlling sudden rises in blood sugar levels.

Yields 4 servings

Ingredients
2 small sweet potatoes (5¼ oz/150 g each)
4 Tbsp freshly squeezed lemon juice
2 Tbsp organic granulated sugar
1 dried gardenia fruit pod (kuchinashi), optional

1. Scrub the sweet potatoes, do not peel, and slice into rounds ½ inch (1 cm) thick. Place in a medium saucepan, add the lemon juice, sugar, and 1 ⅔ cups (13½ fl oz/ 400 ml) water. Break open the kuchinashi (if using) and drop in as well. Bring to a simmer over medium-high heat and cook until the flesh can be easily pierced with a bamboo skewer, 12–15 minutes. Remove the kuchinashi and let the sweet potatoes cool to room temperature in the cooking liquid. Refrigerate for two hours to chill.
2. Serve as a sweetly tart side dish or small bite.

Root vegetable peel fritters

These fritters are a genius way to use those healthy root vegetable peels that were in direct contact with the mineral-filled earth where the root vegetables grew. Here the hard-to-find udo can be substituted with celery or omitted in favor of more sweet potato and carrot. The Okinawan diet does include fried foods, in moderation, as a way to introduce an element of richness to a meal, and these root vegetable peel fritters are perfectly aligned with that spirit.

Yields 4 servings

Ingredients
4 inches (10 cm) medium burdock (1 ¾ oz/50 g), scrubbed
2 handfuls non-juicy root vegetable peels (carrot, udo, sweet potato), removed with a vegetable peeler
5 Tbsp unbleached udon flour or pastry flour
2 Tbsp shiratamako
Neutral oil, such as canola (rapeseed), peanut, or safflower, for deep-frying
4 small wedges green yuzu or lemon, for serving
¼ Tsp flaky sea salt, for serving

1. In a small bowl, whisk the udon flour and shiratamako together and sprinkle over the vegetables. Toss to distribute with a pair of cooking chopsticks. Sprinkle in a scant ½ cup (3½ fl oz/100 ml) cold water and toss gently to wet the flour.
2. In a large high-sided sauté pan, heat 1¼ inches (3 cm) oil over medium heat until 340°F (170°C). To check the oil temperature, sprinkle a few pinches of the flour mixture into the oil; they should sink to the bottom of the pan, then immediately float back to the surface, and there will be a few bubbles.
3. With a round serving spoon, scoop out 4 heaping spoonfuls of the ingredients and add them to the oil one at a time, slipping them into the oil at the edge of the pan. Fry for one minute, flip, then one more minute, before flipping and cooking until crispy and golden on both sides, 1½ minutes longer. Drain briefly on a rack set over a pan to catch the drips.
4. Arrange the kakiage on saucers lined with a folded piece of tempura blotting paper. Serve hot with a yuzu or lemon wedge and a small mound of salt.

Sweet potato rice recipe

This recipe clearly contains rice, but it’s easy to adjust it to increase the sweet potato to rice ratio by doubling or tripling the amount of sweet potato called for in the original recipe. Doing so will increase the volume of the dish and thus increase the number of people it serves.

Yields 4 servings 

Ingredients
1 ⅔ cups (5¼ oz/150 g) cubed (½-inch/1 cm) unpeeled sweet potato
2 ¼ cups (540 ml/1 lb/450 g) Japanese short-grain rice
½ teaspoon flaky sea salt
1 tablespoon black sesame seeds

1. Wash, drain, and soak the rice according to the directions for Japanese rice. Stir in the rinsed sweet potato cubes and salt. Cook and rest according to the directions for Japanese rice. After resting, fold in the black sesame seeds, by sprinkling in evenly as you cut the rice with a rice paddle.
2. Serve mounded in small bowls to accompany a couple vegetable side dishes.

Recipes courtesy of Japan: The Vegetarian Cookbook.

Jawad comes from a Lebanese household where cooking everything from scratch was the norm. As such, she picked up a knack for making delicious meals while watching her mom make meal after delicious meal early in life. Since then, Jawad has developed and shared thousands of recipes with the world, many of which highlight her culture’s roots. We had the chance to catch up with Jawad, who delved into one food near and dear to her: Lebanese pita bread. Ahead we delve into the significance of this food, how she likes to consume it daily, and an easy recipe so you can make it too.

How Jawad’s background has influenced her cooking

Jawad grew up in a small, rural town in Africa until she was about 11 years old. During those years, she didn’t have much access to dining options outside the home (there were about two or three restaurants at most, she recalls, and just one grocery store in the area she lived). This meant that her family relied on making fresh, home-cooked meals daily. But when a civil war broke out in her then hometown, Jawad and her family migrated to the U.S., where their cooking routine changed drastically.

Once in their new home, Jawad and her mom found easier access to ingredients for cooking a wider array of foods without compromising flavor or nutritional value. “We discovered shortcuts of ways to still deliver that home-cooked quality type of meals, but in just a more convenient way,” Jawad says. “My mom didn’t have to make her own tomato paste from scratch anymore—we could finally buy it instead. While watching my mom do this, I started to become really inspired by how amazing the food still looked and tasted and felt in my body, but with just these conveniences.”

Since then, Jawad has focused her recipe development on home-cooked meals that make you feel “so good” (it’s so true) while incorporating the flavors she loves most, many of which are tied to her Lebanese heritage and her mother’s cooking.

Pita bread’s prominence in Lebanese cuisine

One integral part of many meals in Jawad’s household is Lebanese pita bread. “There are a lot of cultures that have an iconic bread that they’re known for,” Jawad says. And according to her, it’s hands down pita bread for Lebanese folks. “It’s not like a burger bun where people mostly eat it for like lunch and dinner. I feel like pita bread is something that glues all the meals together,” she adds.

Jawad notes that pita bread is especially integral in Lebanese-style breakfasts. “For breakfast, we tend to have more savory meals. For example, we don’t do pancakes and waffles. We’ll usually eat a savory breakfast that includes beans, eggs, cheese, vegetables, and of course, pita bread,” Jawad says.

But this isn’t the only way she enjoys pita. As she mentioned earlier, it makes for the perfect midday snack served with olive oil and za’atar or a lunch sandwich packed with fresh produce like mint, tomatoes, and cucumbers. “It just feels like meals are incomplete without it,” Jawad says.

According to Jawad, Lebanese pita bread is thinner and wider (about 10-inch circumference) than similar versions from other nations and can be consumed hot, cold, or at room temperature. The only issue? Making it at home is really difficult without the proper equipment. As such, Jawad has found ways to adapt her recipe so she can enjoy a similar style of pita bread at home. The good news for us? Jawad doesn’t gatekeep anything. Ahead, we have her favorite pita bread recipe that calls for only five pantry-staple ingredients and results in a pillowy-soft bread that’s perfect for any time of the day.

But before we jump right into the recipe, here are a few pro tips directly from the source for preparing pita bread from scratch. When baking the bread, ensure the oven temperature is extremely hot—like, as hot as it can go. This will help the dough puff up as it cooks and create that iconic pocket-like structure. Make too much dough? No need to worry. Jawad says you can freeze the dough balls or the pita bread once it’s cooked off—either way works well. Lastly, she recommends pairing the pita bread with two of her all-time favorite dip recipes: Labneh and authentic Lebanese-style hummus. The perfect snack doesn’t exis—. 

Lebanese pita bread recipe

Yields 12 servings

Ingredients
1 1/4 cup warm water
2 Tsp granulated sugar
2 1/4 Tsp instant dry yeast (1 packet)
3 cups all-purpose flour, plus more for dusting
1 Tbsp olive oil
1 Tsp salt

1. In a large bowl or stand mixer fitted with a hook attachment, dissolve sugar in warm water. Sprinkle in yeast and let stand until mixture is foamy, about 5 minutes.

2. Add 1 cup flour, olive oil, and salt and stir with a wooden spoon. Slowly add the remaining flour until a shaggy dough is formed. Knead for 10 minutes in the stand mixer until the dough comes together and is smooth.

3. Cover the dough with a moist kitchen towel. Allow dough to rise in a warm, dark place until the dough has doubled in size, about 1 hour.

4. Punch the dough down and separate dough into 12 round pieces by pinching off some of the dough. Use your hands to tuck the sides and roll them into an even ball, covering the pieces with a moist kitchen towel as you work. Allow to rest for 10 minutes.

5. Use a rolling pin to roll out the dough as evenly as possible. This is important to ensure that the pita puffs up. Transfer the rolled-out pita onto small squares of parchment paper floured lightly.

6. Preheat oven to 550°F (or to the highest temperature it will go) with the baking sheet inside the oven. While the oven is heating, allow the pita rounds to rest for about 30 minutes.

7. Flip the rolled-out pita onto the heated baking sheet. Bake on the bottom rack of your oven until lightly golden brown and puffed, about 3-5 minutes. Wrap them in a clean kitchen towel as soon as they come out of the oven.

Pita bread? Check. Beet hummus to dip it into? Check:

In an effort to make that as easy as possible—imagine: a chaos-free kitchen without flour and measuring cups strewn across the countertops and a mountain of messy dishes in the sink—we’ve rounded up a series of tasty three-ingredient or less brownie recipes that take the guesswork out of baking. Each of these bars are made with ingredients you likely already have on hand, too, meaning that impromptu baking sessions are more than welcome and highly encouraged.

Best part: Every single one of the easy brownie recipes below is loaded with nutritional benefits, including antioxidants, protein, and fiber. What’s not to love?

4 ultimate nutrient-dense easy brownie recipes for every occasion 

1. Chewy Chocolate Brownies

First things first, let’s start with a plain and simple three-ingredient chewy brownie recipe by Kirbie’s Cravings. It’s made with unsweetened Dutch-process cocoa powder, powdered sugar, and egg whites—(yep, that’s it)— and still tastes rich, decadent, and incredibly chocolatey.

According to researchers, chocolate has been scientifically linked to boosting longevity and serving as a natural mood booster. Say. No. More. But before we bolt to the candy aisle at the store, keep in mind that it’s the cocoa in chocolate that contains the most antioxidants thanks to its flavonoid content. To that end, dark chocolate (and cocoa powder) will have a higher concentration of cocoa, as opposed to white or milk chocolate. Cocoa also contains anti-inflammatory properties that can help inhibit or delay cellular damage either combating free radicals in the body.

All to say, these brownies that are made with cocoa powder have it all: Taste, benefits, and require minimal effort to make. Talk about a triple whammy.

Get the recipe: 3-Ingredient Chewy Brownies

2. Black Bean Brownies

We’re all for finding simple ways to turn some of our favorite foods into a slightly better version of themselves. In today’s iteration of this, we’ve discovered that you can easily turn a boxed brownie mix into a glowed-up, high-protein version with just one simple ingredient: beans (another longevity-boosting essential). But, as the saying goes, don’t knock it ‘till you try it. Indeed, this recipe two-ingredient black bean brownie recipe by Simple Nourished Living deserves all of the hype.

To make these high-protein brownies, the recipe developer blends a can of black beans into a puree before adding it to the boxed brownie mix. The moisture from the beans helps to bind the dry ingredients together, which transforms into a delicious, decadent dessert packed with protein and fiber. Geeee-nius. 

Get the recipe: 2-Ingredient Black Bean Brownies 

@leah.roga An easy single-serve dessert idea! #healthydessertrecipes #highproteindessert #healthybrownies #proteinfudge #proteinbrownie #anabolicrecipe #healthytreats #guiltfree #proteinpowder ♬ Slidin’ – Jason Derulo

3. High-Protein Brownie Fudge

Pressed for time? Looking for a quick and easy single-serve recipe? Say no more. In a recent TikTok video by @leah.roga, we discovered by far the easiest way to get a brownie fix minus the fuss. Enter: High-protein brownie fudge. To make it, Leah combines a mashed banana, five tablespoons of cacao powder, and a scoop of protein powder (she uses a chocolate cupcake-flavored one). Then, she stirs all of the ingredients together before baking it in a small ramekin at 350ºF for 15 minutes. Before you know it, you have a delicious DIY brownie fudge recipe for one with nearly 24 grams of protein that takes potentially less time to make than it does to eat.

Get the recipe: High-Protein Brownie Fudge

4. No-Bake Breakfast Brownies

Don’t have access to an oven (read: it’s currently occupied with an avalanche of pots and pans)? Want to eat brownies for breakfast? We’ve got you covered on both accounts with this no-bake breakfast brownie recipe by Hungry Happens that’s the best of both worlds. It’s made by combiniang softened Medjool dates (hi, potassium!), protein-packed peanut butter, and cacao powder. Best part? They take no longer than 30 minutes flat—from start to finish—to make. And, of course, you can enjoy these for lunch, dinner, or snacktime, too. Who’s judging? Certainly not us.

Get the recipe: 3-Ingredient No-Bake Breakfast Brownies

One decadent black bean brownie recipe coming right up:

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.

According to diet culture, vacations bring too much fun, indulgences and being “bad,” so it’s necessary to go to extreme measures (like restricting food and excessively exercising) before, during and/or after trips to make sure we are “healthy.” But restriction—including detoxes and cleanses—create physiological stress and can even be dangerous. Food deprivation also cause side effects like lack of focus, irritability, food preoccupation, and slowed metabolism, while excessive exercise can lead to exhaustion, sleep issues, inflammation and injuries.

When you are learning to practice intuitive eating, it can feel daunting to leave your routine and be out in the world, but with it often comes more freedom, ease, presence, and joy, plus better access to that R&R we all need.

Here are 8 tips for practicing intuitive eating while traveling

1. Let go of the notion that you get to be “bad” on vacation, and that you must be “good” before and after

In the diet culture mindset, we are conditioned to believe that we must earn and make up for taking pleasure in eating and having “too much fun.” But this outlook only creates large pendulum swings from restriction before and after trips to “eff it” eating once you’re there, which creates an unstable internal environment and negatively affects metabolism, mood, and emotional regulation. Plus, restrictive practices can lead to missing out on nutritious, cultural, and tasty foods while on the trip.

“On a recent trip to Mexico, the first night we dined there, my plate was full of curry rice, vegetables, chickpeas, pico de gallo and other things that I just don’t get at home as often and they were delicious,” says Bethany Ferguson, RD. “I may have missed out on that experience if I’d been craving other [‘bad’] foods from being ‘good’ before my trip.”

Instead, ditch the dangerous detoxes and try allowing yourself to have the foods you love regularly, including the “unhealthy” (or what I call “fun”) ones. Research shows that eating for pleasure in a balanced way is linked to increased contentment, social bonding, and well-being. Before, during, and after your trip, keep your intake adequate, stable, enjoyable, and balanced—chances are high your mind and body will be in a much better place.

2. Be prepared for changes in your hunger and fullness cues

If you are traveling overseas and/or changing time zones, expect your body to be out of whack at first, which may mean your hunger and fullness cues go awry.

Though it may sound counterintuitive, we need to eat even when our bodies are not communicating as usual. “Eating for practicality while traveling can be a useful tab to prevent getting too hungry later,” says Caroline Thomason, RD, CDCES. “Keep snacks with you, try to eat consistently every four hours or so, and avoid skipping meals.”

Since you will be out of your normal routine, changes in schedule, bowel movements, and activity level can also impact your cues. “If you’re more active than normal, or even more sedentary, be sure to cue in and honor what your body is telling you that it needs, even if it’s not your ‘normal’ amount of hunger,” adds Kelsey Kunik, RDN. “You may have to eat when you’re not hungry because the next opportunity you’ll have for a meal is several hours away.”

Essentially, staying nourished with regular meals and snacks (even if cues are dormant) and honoring cues even if different than usual, is practicing a foundational part of intuitive eating (honoring hunger and fullness) while traveling.

3. Let movement be joyful, natural, and optional on your trip

Depending on the type of vacation you go on, movement may naturally fit into your trip. Maybe it’s walking around a new city, hiking up a nearby mountain, or kayaking in the ocean. “Instead of holding yourself to your typical exercise routine, find things to do that are enjoyable experiences, and let that count as your movement,” Kunik suggests.

However, not all vacations need to be active ones, and sometimes our bodies and minds need some true R and R lounging poolside all day or hanging out at the spa. “Vacations are meant to be enjoyable and spontaneous, and a few days of less movement than usual won’t derail any health benefits of the movement you have been doing or progress you’ve made on your fitness goals,” Kunik says.

4. Give yourself permission to experience different cultural traditions

One of my favorite parts about traveling is trying new foods and tasting the flavors of other cultures, and it helped me cultivate a healthier relationship to food.

“When you’re healing your relationship with food, traveling could be a source of joy and excitement to experience new cultures and new foods,” Thomason says. “When we tap into the fun reasons to experience new foods, we may be able to let go of some of our previous restrictions around them overtime.”

Seeing food as more than just fuel and being satisfied by eating experiences is foundational to intuitive eating and can especially be practiced while traveling. You can try a walking food tour, research travel blogs for tips, or ask a local what to eat.

5. Set boundaries around diet talk

In my practice, one of the hardest parts about going on trips for my clients learning intuitive eating is dealing with diet-focused conversations. Comments like “I’m being so ‘bad’ eating this bread and dessert,’” or “I’m going to gain so much weight” are unfortunately normalized, yet can make eating experiences unenjoyable and difficult.

I always suggest setting boundaries with I-statements before the trip even starts. For example, if you go on a trip with your mom who is immersed in diet culture, sit her down beforehand and say something like, “When you talk about food being bad, it makes it harder for me to enjoy the experience because I am working on intuitive eating. On this trip, please leave that type of language off the table.”

You can also set boundaries in the moment if necessary. “[You can] excuse yourself from the conversation, change the subject, or if you feel like it, state your needs, [by saying something like,] ‘I actually feel very neutral about my body in regards to weight, my body deserves to be fed in a way that feels good to me and respected,” Ferguson says.

6. Show your body love and respect

When packing your suitcase, ask yourself, “How do I want to feel?” instead of “How do I want to look?” Bring clothes that make you feel comfortable.

Considering activities and climate, fill your suitcase with clothes and accessories that fit your body well, feel comfortable and express your authentic self. By viewing your body as an instrument requiring care, versus an ornament to be judged, you send your body the message that it’s worthy of care, no matter what.

7. Practice gentle nutrition

Since our bodies have a built-in detoxing system (AKA our kidneys, colon, and liver), we do not need trendy (yet unscientific) cleanses to prepare for or to return from trips. With intuitive eating, you may even notice your body asking for produce sometimes, especially if you take a break from eating it (which is totally okay). In fact, intuitive eating is linked to increased fruit and vegetable intake.

Before, during, and after your trip, I suggest practicing gentle nutrition (one of the intuitive eating principles) instead of detoxes, which includes enjoying an eating pattern focusing on health and pleasure and adding nutritious foods when it makes sense for you. For example, try adding fibrous blueberries to your morning cereal, vitamin-dense kale to your sandwich at lunch, or packing some heart-healthy nuts for the car ride.

If you have a metabolic condition like diabetes or high cholesterol, I recommend working with an intuitive eating, non-diet dietitian who can help tailor gentle nutrition to your needs.

8. Try daily embodiment practices

Embodiment, or being in connection with your body’s present-moment experience, is essential for having interoceptive awareness (or the conscious awareness of bodily sensations), which is positively associated with intuitive eating. Traveling, changing time zones and being out of the daily grind can make embodiment challenging, though.

To help enhance embodiment, I suggest taking a mindful moment each day on vacation to “get in to your body.” While it can be a more traditional form of mindfulness like yoga or meditation, mindful moments can also be brief periods of intentionally engaging one of the far senses (touch, sound, taste, smell, see). For example, dig your bare feet into the grass or sand, listen closely to the ocean waves or morning birdsong or truly taste your morning coffee and croissant.

Ahead, see what two gut health dietitians recommend—and practice themselves—to support gut health and digestion upon rising.

5 RD-approved gut-healthy habits to try in the morning

“There are so many simple options for how you can boost your gut health first thing in the morning,” says Kara Landau, RD, of Gut Feeling Consultancy and nutrition advisor to the Global Prebiotic Association. “You just have to pick the one, or the few, that will blend most seamlessly into your routine.”

Here are some of the top morning lifestyle and dietary habits that can lead to major gut health gains.

1. Start your morning with a calming regimen

Many of us jump out of bed with a go-go-go routine, whether that entails scrolling through your inbox while you’re half asleep or rushing to get ready to head to work. However, these are less than ideal ways to kick off your morning on a relaxing note, and they can have negative repercussions for your mind and gut alike.

“The gut and the brain are connected through hundreds of millions of nerves, known as the enteric nervous system. This often means that what’s going on in our brain can influence what’s going on in our gut and vice versa,” explains Megan Rossi, PhD, RD, founder of The Gut Health Doctor. Rather than kicking off your morning in a rush or with stimulating activities, Dr. Rossi suggests replacing it with an activity that will prioritize the gut-brain axis. Think: journaling, meditating, or even taking a few deep breaths before climbing out of bed.

2. Move your body

Gentle forms of movement in the morning can also promote gut health. “Various activities have been seen to positively impact the diversity of gut bacteria, ranging from aerobic activities all the way to yoga,” Landau shares. Again, these benefits may be attributed to the gut-brain axis. “The calming and mental health benefits that come from these activities could be behind why the gut bacteria respond favorably to movement and mindfulness activity, resulting in increased probiotic abundance in the gut,” she continues.

P.S. She adds that mindful morning movements may be particularly beneficial for people struggling with IBS.

3. Get some sunlight

Taking a stroll may very well be one of the best morning habits for gut health, as you can reap countless benefits with each step. It’s calming while gently waking your body up for the day to come. All the while, you’ll enjoy gut-friendly perks from the sunshine vitamin.

“Many people think of getting morning sunlight as important only in relation to their circadian rhythm and assisting with hormones to keep them alert throughout the day,” Landau begins. “However, an interesting study in healthy female subjects showed that exposure to UVB rays—which boosted their serum vitamin D levels—was able to lead to significant positive changes in the abundance of a number of probiotic strains in their gut.” Plus, these results were more pronounced in the sunlight group than another group in which participants took a vitamin D supplement.

Since bacterial diversity is a key marker of gut health, Landau champions spending at least a few minutes outdoors each morning. Whether you take a short walk around the block or sit on your balcony, “Getting outside for a few minutes appears to be a fantastic option within people’s reach to support their gut health,” she explains.

4. Sip on coffee or tea

Now, for my favorite gut-friendly morning tip: enjoy a delicious cup of coffee. While Dr. Rossi emphasizes the importance of staying hydrated with H2O—for both digestion and overall health—she also advocates for caffeinating (so long as you can tolerate the stimulant). “Enjoy a cup of filtered coffee or tea in the morning, or decaf after noon,” she suggests. “They’re rich in phytochemicals, which your gut microbes love.” Even better, Dr. Rossi clarifies that moderate caffeine intake actually offers similar hydrating qualities to water.

If caffeine’s not your thing or if your gut is very sensitive, she advises opting for decaf coffee or tea, both of which will still provide good-for-you phytochemicals.

5. Build a breakfast with prebiotics and probiotics

Although probiotics tend to hog the spotlight in the gut health conversation, prebiotics are just as important since they feed beneficial gut bacteria. According to Landau, a sample menu for a prebiotic-rich breakfast could look like:

• Overnight oats with crushed cashews
• Sliced kiwi (hot tip: Dr. Rossi advises keeping the fuzzy peels on to triple the fiber content)
• A teaspoon of green banana powder resistant starch

“This mix offers a blend of prebiotics in the form of resistant starch, soluble prebiotic fiber, and even polyphenols,” she explains. “All work together to feed a greater variety of the probiotics in your gut, enhance digestion and motility, and help balance your blood glucose levels.” Essentially, this plant-powered prebiotic brekkie is a veritable MVP for gut health… but you shouldn’t skimp on probiotics, either.

By eating probiotic foods for breakfast, you’ll “naturally add to the variety of gut bacteria that are present in your body, further enhancing your gut health from the moment you wake up,” Landau says. She then calls out kefir as her chief recommendation. “Kefir probiotics are particularly valuable in their ability to stick in your gut to grow and multiply, compared to many other probiotic-rich foods that are known to be more transient and only remain for a few hours. This may be due to the greater diversity in strains present, as well as the abundance of bacteria due to kefir being fermented for a longer period of time.”

Fortunately, there’s a variety of ways in which you can enjoy your kefir—with my own recent favorites being Buchi Kefir Soda and Lifeway Oat Kefir. Both are dairy-free, so they’re great options especially for those who have trouble digesting the animal byproduct.

What is composting?

Composting is the practice of recycling organic waste scraps. “Composting is a great way to recycle extra food scraps from the kitchen, as well as scraps from your yard, to create a nutrient-rich soil amendment that can greatly improve plant growth in your garden and yard,” says Rebecca Sears, CMO and Resident Green Thumb at Ferry-Morse.

What can be composted?

Composting scraps are categorized as either green or brown. Where green scraps include items like fruit and veggies, egg shells, coffee grounds, and stale bread, brown scraps refer to fallen leaves, dried grass clippings, brown paper bags, used paper towels and napkins (untouched by cleaning products or greases), and more.

In general, Sears says that almost all kitchen scraps are fair game, except for meat, dairy, and cooked foods. “The more natural materials used, such as veggie and fruit scraps, the better,” she says.

What are three things you shouldn’t compost?

Of course, composting mistakes will happen and there are some items that should never make it into your compost bin. “Always make sure to avoid any types of plastic or styrofoam from ending up in your mixture, as these materials aren’t biodegradable and won’t break down properly like your other compost ingredients,” Sears says. Oil should also be avoided, she points out.

What plants should not be composted?

Beyond kitchen and home good materials, there are certain plants that shouldn’t be composted either. Just like you should never toss chemical-soaked paper towels into your compost bin, plants treated with pesticides and/or preservatives should be left out, too. Incorporating them can taint your entire bin.

Benefits of composting

Composting has myriad benefits. “There are numerous benefits of composting, including reducing waste sent to landfills, reducing greenhouse gas emissions, improving soil health and fertility, reducing erosion, and [diminishing] the need for manufactured fertilizers and pesticides,” says OXO product engineer Tucker Jones. “We found through testing and within our focus groups, composting in the kitchen reduces odors, [as well], as one should be separating organic waste from common trash, preventing anaerobic decomposition which creates those unpleasant orders.”

Arguably, the most lauded benefit of composting is the effect it has on gardens. According to Sears, composting creates an extremely nutrient-dense alternative to fertilizer. When you add it to your pots and garden beds, she says that it will create healthier soil for your plants to thrive in. Additionally, it helps prevent water loss and soil erosion, so it can make caring for your garden less stressful and time-consuming in the long run.

How to start composting

Intrigued by the environmental impact and personal benefits of composting? It’s high time you learn how to start composting. Fortunately, it’s a rather simple process. “Composting is straightforward, requiring minimal effort and expertise to begin incorporating into your everyday routine,” Sears says.

To begin composting, you’ll need a bin to collect your food scraps and other organic materials. “Your compost bins can be simple, and there are plenty of ways to DIY your own if you don’t want to purchase one,” Sears says. (You can learn how to build a compost bin, here.)

Once you’ve selected your bin, it’s time to find a home for it. According to Sears, placing your compost bin in an area with direct sunlight is best, as the compost mixture will be activated by heat. “Make sure you have a shovel or another type of mixing device, as occasionally mixing your compost will help expedite the decomposition process,” she says.

It’s worth noting: Countertop compost bins exist, too. Since running outside to your compost bin every time you cook can quickly feel like a hassle, countertop compost bins help break down the process. Where some countertop compost bins (like the Simplehuman Compost Caddy, $44, and the OXO Easy-Clean Compost Bin, $23—which, BTW we’ve reviewed) are designed solely to hold food scraps until you have a chance to transfer them to a larger outdoor bin, others (such as the Lomi Composter, $627) are designed to speed up the decomposition process right on your countertop.

How to layer a compost bin

Remember how we mentioned that composting is broken down into brown and green scraps? This variety is necessary to adequately layer a bin. “Composts require four essential ingredients for success: nitrogen (greens), carbon (browns), oxygen, and water,” Sears says. “Understanding the best way to layer these ingredients will allow gardeners to create the most effective compost material for their gardens.”

With that in mind, Sears says that the first layer of compost should be stocked with coarse materials, like sticks and brands. These will help promote drainage, she says. “From there you can begin building the layers of greens and browns, which will be the bulk of the compost. The general rule of thumb for the ratio of greens to browns is one-third greens to two-third browns, as too many greens could make the compost soggy while too many browns dry it out.”

It’s important to note, though, that layering only matters if you’re composting at home. If you’re collecting food scraps or garden scraps and taking them to a drop-off compost program, they generally do the layering for you. Just be sure to keep your browns and greens separated to make it as simple as possible for them.

“If you are making your own compost at home, layering alternating brown and green materials in the compost bin or pile can help to balance the carbon-to-nitrogen ratio,” Jones says. “This ensures good aeration, which is important for the composting process because it allows air [to be] circulated. Layering also helps to control moisture levels and reduce odors.”

How long does it take for compost to compost?

How long it takes to compost a bin depends on the bin, what’s inside of it, and how often it’s mixed up. “Generally speaking, if you are starting with a good ratio of brown to green material and mixing frequently, you can have compost ready in two to three months,” Jones says. “If you plan on not intervening frequently, it can take up to one to two years to fully break down.”

Since readiness time varies so greatly between compost bins, Sears has a trick. “You’ll know your compost is ready to be used when it’s a dark brown material that easily crumbles in your hand, which can take anywhere from a few months to a couple years,” she says.

But keep in mind: This is specifically for classic outdoor compost bins powered by heat from the sun. High-tech countertop composters can create compost in mere hours. For example, the FoodCycler by Vitamix ($600) can break down food scraps overnight, transforming them into a fine dry powder that mixes well with soil.

What can I add to my compost to speed it up?

The trick to speeding up your composting process is to layer effectively and regularly mix up your batch. While adding more yard waste to your compost bin can help accelerate the process, taking it from a year of composting time down to just four to six months, Sears says that adding more nitrogen-rich materials (i.e. green food scraps) can also pick up the pace. “Though, these extra green materials can often cause a bit of a smell and must be carefully monitored, as too much green material puts the compost at risk to turn anaerobic,” she says.

But aside from taking a dish from zero to 60 with just one “Bam!,” the humble herb is touted for its impressive health benefits. To that end, we caught up with Lauren Manaker, MS, RDN, LD, CLEC, CPT, a registered dietitian based in Charleston—she shared numerous dill benefits with us, from anti-inflammatory perks and key vitamins to helping reduce gassiness (score). Plus: who shouldn’t consume dill, dill’s impact on your gut, and more delightful reasons this herb’s kind of a big dill.

What are the benefits of consuming dill? 

According to Manaker, consuming dill can provide several essential nutrients. “Dill is a natural source of certain micronutrients, including vitamin C, manganese, folate, and iron,” Manaker says. Additionally, she notes that dill has anti-inflammatory and antioxidant benefits when consumed in adequate amounts, which are specifically helpful for boosting skin health. “Dill is also shown to contain nutrients that support skin health, like vitamins A and C,” she says.

Another great benefit? Manaker says dill is a wonderful way to add layers of flavor to a dish without reaching for the salt shaker. “Too much sodium can be harmful to the kidneys for those with kidney disease. Using dill can help people limit their sodium intake, ultimately helping them support their kidney health,” Manaker says. “Dill can also help people consume less sodium if they have high blood pressure by helping them limit their sodium intake as well.”

Is dill good for the gut?

Since gut health is top of mind for many, we asked Manaker about the potential benefits of consuming this herb for boosting digestion. She shared that studies suggest dill can help mitigate excess gas. Meanwhile, other research shows dill seeds may be beneficial in treating indigestion.

That said, Manaker believes that most folks don’t eat enough dill regularly to truly reap the gut health benefits on its own. As such, dill in supplement form may be a good alternative source, although folks should consult with a medical professional before incorporating it into their diet.

Who should not eat dill leaves?

Although you may be tempted to start garnishing every single dish with a bunch of dill ASAP—and you should—a couple quick addendums on folks who may be sensitive to the herb. For starters, like many other foods, it’s possible to experience an allergic reaction to the ingredient. “You can be allergic to dill just like any other plant and herb. If you’re allergic, of course, avoid consuming dill,” Manaker says.

That said, if you’re unsure whether or not you’re allergic to the ingredient, the registered dietitian says there’s a correlation between allergies to dill and another food that may help before diving headfirst into a (potentially dangerous) trial and error experiment. “Weirdly, people who are allergic to carrots may also be allergic to dill,” she says. This, she says, is because both ingredients come from the parsley-carrot family (aka, Apiaceae). In that same group, you’ll find other popular staples like parsnips, parsley (a perennial herb), fennel, cumin, celery, and coriander.

When in doubt, Manaker stresses that you should consult a healthcare professional about whether or not dill (and other dill-derived products or supplements) are right for you. “As with any food, talk to your doctor before taking it as an herbal supplement or using it on your skin, especially for those who are pregnant or nursing and those with sensitive skin. If you are taking prescription medication, you should be aware that there are potential interactions when consuming dill regularly with your pills,” Manaker says.

What are dill tea benefits?

In case you’re wondering: Can you boil dill and drink it? The answer is yes, definitely. However, Manaker cautions that not everyone will be keen on the flavor—especially not in her opinion. “I wouldn’t recommend drinking this like tea, as it has an incredibly potent flavor, and I just can’t imagine it tasting good,” she says. A better (tasting) option? Manaker says to keep it simple and use it as a garnish instead. “Use it as you would any other spice or garnish. You can add it to a potato salad after giving it a fine chop, or you can make homemade dill pickles,” Manaker says.

“Use it as you would any other spice or garnish. You can add it to a potato salad after giving it a fine chop, or you can make homemade dill pickles,” Manaker says.

And while the leafy fronds of dill are what you typically find in most recipes, Manaker notes that dill seeds are a great flavoring agent, too. “Dill seed, on the other hand, comes from the same plant, and they have a much more pungent flavor and are great for pickling,” she says. And it goes without says that contain health benefits, too. “Dill seeds are a part of the same plant and have similar health benefits, including potential gut and bone health benefits. The seeds contain nutrients and antioxidants as well,” Manaker says. So if you find it nearly impossible to keep herbs fresh, dill seeds might be your best bet.

Is dill high in estrogen?

In one word: No. Some folks may have heard that dill contains estrogen—which isn’t exactly accurate. As such, Manaker delves into the topic while making a few important distinctions. “Similarly to what soy offers, dill has phytoestrogens or plant compounds that are estrogen-like and may act in the body the same way estrogen does,” Manaker says. Some research indicates that phytoestrogens can help reduce your risk of osteoporosis, heart disease, breast cancer, and menopausal symptoms. While  more research is needed on the topic, it’s health experts agree: Dill is safe for the majority of the population to consume without worry.

Discover the best herbs and spices for stress and anxiety, according to an herbalist:

First, a recap on probiotics

New to the world of probiotics or need a quick refresher? “Probiotics are live microorganisms that provide health benefits when consumed,” begins Erin Kenney, MS, RD, LDN, CPT, of Nutrition Rewired. “The primary benefits of probiotics include improved digestion, immune system and mental health support, reduced inflammation, and lowered risk of certain diseases.” Not only can you find them in the likes of dietary supplements, but also in certain fermented foods and drinks.

The consumption of probiotics helps to support greater gut diversity. And when it comes to getting your fix of different strains, the more is (often) the merrier since various kinds can yield different beneficial effects on the body. “Consuming a variety of probiotics can help ensure that the gut microbiome is populated with a diverse range of beneficial bacteria, which has been shown to be important for maintaining a healthy gut and overall health,” Kenny explains. Conversely, she notes that a lack of microbial diversity in the gut is associated with health concerns including but not limited to IBD and allergies.

How often should you be rotating probiotics?

Since we know that a diverse gut is a healthy gut, it seems as though introducing new strains by rotating your probiotics would be a smart idea. But is there a specific timeline or schedule you should keep in mind?

“If you want to get a continuous beneficial effect from your probiotics, you should change probiotics every three months or with the seasons,” says Paulina Lee, RD, LD of Savvy Stummy. “If you were to take the same probiotic all year round, it may lose its effectiveness and even lend itself to gut dysbiosis by creating an imbalance of the very diversity you were trying to create.” By heeding her three-month rotating schedule, Lee says you’ll have a better chance to maintain heightened defenses in the gut as well as potentially avoid resistance of the probiotic.

Is it *always* necessary to rotate probiotics?

While it could very well be beneficial to diversify the types of probiotic strains you ingest, Kenney notes that research on the necessity of doing so is limited. That said, certain individuals—such as those with chronic digestive issues—may be better off than others by rotating their probiotic supplements.

With that, she notes that there are different types of probiotic classes themselves, including yeast-based, spore-based, and lactobacillus/bifidobacterium (i.e., broad-spectrum) blends. “There may be benefits to using certain types of probiotics for short periods of time when healing an underlying gut imbalance, and then switching to another kind during the repopulation stage,” Kenney explains. “For example, if someone has small intestinal bacterial overgrowth (SIBO), they may not tolerate a broad-spectrum probiotic during treatment and instead use a spore-based or yeast-based probiotic to support symptom management.” In addition, she says that short-term use of lactobacillus probiotics can assist those who have trouble digesting lactose in dairy products.

“There may be benefits to using certain types of probiotics for short periods of time when healing an underlying gut imbalance, and then switching to another kind during the repopulation stage.”

Kenney adds that it could also be beneficial to integrate a new probiotic into your regimen if you’re making a major dietary change. “If someone is switching to a lower carbohydrate diet, a lactobacillus/bifidobacterium blend may be beneficial since they are not consuming fruits and whole grains, which feed the healthy bacteria in the gut to support regularity,” she shares. However, unless her clients fall under these examples, Kenney doesn’t typically call for rotating probiotics.

Next, despite Lee’s suggested probiotic rotation schedule shared above, she notes that supplementation isn’t an exact science. “We have lots of research to support the benefits of probiotics, but application of different strains on different disease states are still being evaluated,” Lee explains. For instance, while research shows that some strains colonize the gut post-administration, “the amount of viable bacteria that can colonize will depend on many factors—like dosage and probiotic formulation—and the individual’s gastric pH, intestinal motility and prior gut microbiota composition.” Moreover, Lee cites research showing that long-term use of the same probiotics can still yield beneficial effects (including one study in patients post-colectomy, who experienced reduced inflammation by supplementing with the same blend over nine months).

“We have lots of research to support the benefits of probiotics, but application of different strains on different disease states are still being evaluated.”

All things considered, the best probiotic routine will likely vary based on the individual at hand. “The type of probiotic and length of time may vary depending on the individual, their lifestyle, medical history, and other factors that impact health,” Lee shares. She advises working with a healthcare provider to find the best individualized protocol for your needs.

3 tips to promote gut diversity

It’ll ultimately be up to you (and your healthcare team) to see if it makes sense to switch up your probiotics every 90 days, seasonally, or based on changes in your diet and/or health status. That said, there are other tried-and-true ways to support gut diversity that don’t involve supplementation.

1. Eat more fermented and probiotic foods

“A daily intake of fermented foods—like kefir, miso, sauerkraut, and kimchi that contain live microbes—can provide a wide variety of probiotic strains that bring diverse, beneficial bacteria into the gut,” Lee shares. Kenney suggests adding kimchi to scrambled eggs or kefir to a fruit smoothie to easily boost your go-to meals with fermented fare.

2. Stick to a diverse plant-forward diet

“Eating colorful fruits and veggies that contain polyphenols—like flavonoids and carotenoids—can feed healthy gut bacteria, especially Bifidobacterium and Akkermansia muciniphila,” the latter of which is inversely associated with inflammation and metabolic disorders, Lee says.

She also suggests prioritizing prebiotic foods, saying it’s one of the best ways to maintain gut diversity. “Prebiotic foods feed our healthy gut bacteria so that they can produce metabolites, like short-chain fatty acids, that can reduce inflammation and oxidative stress,” says Lee. Her go-tos include garlic, dandelion greens, onions, bananas, barley, and flax seeds.

However, a higher intake of plant-based foods at large is always a good idea for your gut and greater health. “Eating a diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds can help provide the gut with the nutrients and fiber needed to support the growth of beneficial bacteria,” Kenney adds.

3. Abide by healthy lifestyle basics

Dietary considerations aside, following the basics of healthy living can also allow your gut to thrive. “Moderate levels of physical activity can boost beneficial bacteria in the gut,” Kenney shares. You’ll also want to find healthy ways to manage stress—such as by practicing yoga or meditation—as well as get a solid amount of shut-eye per night. “Stress can reduce gut diversity, [as can] sleep deprivation,” she concludes.

“During the summertime, maintaining hydration should be a priority,” Lauren Manaker, MS, RDN, LD, CLEC, CPT, reminds us. “This is all the more essential if you are traveling somewhere warm, participating in physical activity, or will be at a higher altitude than what you are used to.”

Ahead, see how she and other dietitians recommend you stay calm, cool, collected, and quenched this summer—no matter where your travels take you.

7 RD-approved tips to stay hydrated while traveling this summer

1. Pack a reusable water bottle

“Carry a water bottle with you at all times and refill it whenever possible to always have water on hand,” Manaker says. While this tip is a no-brainer, it especially comes in handy when you’re flying since you can refill your bottle after clearing security lines—not to mention it’ll save you money at the airport and your destination, reduce plastic waste, and make you less dependent on keeping H2O available once you’re officially in vacation mode.

2. Infuse your water with fruit

Not a huge fan of plain H2O? Please your taste buds with creative, fruit-forward flair. “Carrying a reusable water bottle infused with fruits of your choice—or ice cubes with fruits frozen into them—can add flavor and encourage water consumption,” says Maya Feller, MS, RD, CDN, author of Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World.

Feller’s ice cube suggestion may be easiest for day trips, or even road trips if you’re packing a cooler. However, you can also stock your travel fridge with fruit, infusing it in water overnight so you wake up to a chilled, refreshing, delectably hydrating bev.

3. Munch on hydrating fruits and veggies

ICYMI, water isn’t the be all, end all source of hydration you can rely on. Countless beverages (including my personal fave, iced coffee) can count towards your daily hydration needs, as can a variety of hydrating foods. “Fruits and vegetables can add hydration to your day,” Feller says. “At our practice, we talk to patients about including culturally relevant, affordable, and accessible fruits that they enjoy.”

“Fruits and vegetables can add hydration to your day,” Feller says. “At our practice, we talk to patients about including culturally relevant, affordable, and accessible fruits that they enjoy.”

Feller cites watermelon, cucumbers, and lettuce as some of the top produce items with a high water content. Kiwis and berries, two delicious seasonal fruits, “are around 80 percent water and also good sources of hydration,” she continues. She also recommends reaching for pineapples, mangos, grapes, apples, and citrus fruits. (P.S. Many of these are wonderful options not only for snacks and post-meal desserts, but also for H2O infusions.)

4. Keep electrolyte packets on hand

“Water and electrolytes are both necessary during the heat of summer and travel—especially when it comes to sweating, but also for simple basic human function,” explains Brooke Alpert, MS, RD, CDN. “Water alone often isn’t enough to replenish your body; without proper electrolytes, the water isn’t absorbed as effectively and often you just end up in the bathroom more.”

As such, Alpert recommends stocking up on travel-friendly electrolyte packets to include your summer hydration routine. Her top pick goes to Hydrating Electrolyte Mixes from Cure, which are all natural and contain no added sugar. “When you’re dehydrated, you haven’t just lost water in your cells. You are low on essential minerals like sodium and potassium that your body needs,” she continues. Cure’s flavorful electrolyte packets “replenish these minerals via pink Himalayan salt and coconut water, which will ensure that the water you’re consuming is better absorbed by your body and help retain the hydration.”

5. Limit alcohol when possible

I’m not about to tell you to skip booze if you’d like to enjoy it on your well-earned vacation. That said, it’s best to be mindful of your overall intake particularly where hydration is concerned. “Since alcohol can have dehydrating effects, opt for a mocktail instead of a cocktail in the evening,” Manaker suggests. Or, at the very least, try to pre-hydrate before imbibing or rotate your adult bevs with H2O or sparkling water. Hydration support aside, both can help reduce the chances of waking up with a nasty hangover.

6. Consult your urine to gauge hydration status

Sometimes, you may not even realize you’re dehydrated until adverse symptoms kick in—but routinely checking the color of your urine can help you stay ahead of the game. “In general, your urine output is an excellent indicator of your hydration status,” Feller notes. “Urine that is pale yellow indicates that you are well-hydrated, while urine that is dark or rust-colored—outside of medication use—can be an indicator that you would benefit from more hydration.”

“In general, your urine output is an excellent indicator of your hydration status. Urine that is pale yellow indicates that you are well-hydrated, while urine that is dark or rust-colored—outside of medication use—can be an indicator that you would benefit from more hydration.”

7. Keep track of your water intake

Feller suggests aiming for a minimum of two liters of water a day during the summer months. Adjust as needed based on factors including your urine color, level of activity, and how much you sweat.

“When you sweat, you can lose up to two to three liters of fluid an hour, which is all the more reason you need more fluids and electrolytes,” Alpert adds. Keeping your trusted reusable water bottle in tow can help you track your H2O intake with ease. Simply take care to refill it a certain number of times per day to reach the two-liter threshold.

Before you frantically turn to your collection of scrubs and serums, hear this: You can support your summer glow and nourish your body while you’re at it—just by adding a little seasonal fruit to your life. In fact, according to registered dietitian Lauren Manaker, MS, RDN, LD, what you eat plays a major role in the health of your complexion, and one superfood is leading the charge toward your best summer skin.

Enter Northwest-grown sweet cherries. When eaten consistently, studies show that this nutrient-rich fruit can help combat inflammation and muscle soreness, improve cognitive health, boost your quality of sleep, and more. And you can glow—oops, go—ahead and add skin-supporting to that list, Manaker says.

Here’s why: To start, sweet cherries are a great source of antioxidants, which help stabilize free radicals that can otherwise lead to oxidative stress, potentially accelerating your skin’s aging. They’re also a natural source of vitamins A (which may help support your skin’s natural hydration) and C (which plays an important role in collagen synthesis), Manaker says. And when it comes to sun protection, “vitamin C may also help combat the effects that UV rays may cause on skin,” which is especially important in the thick of summer.

Sweet cherries are also a natural source of serotonin, melatonin, and tryptophan, compounds that may help improve the length and quality of your slumber. “There’s a reason people refer to getting enough zzzs as ‘beauty sleep,’” Manaker says. Ample rest allows your body’s organs—skin included—more time to repair, restore, and return to their radiant state.

Manaker loves noshing on sweet cherries right out of the carton, whether she’s on-the-go or enjoying an afternoon snack with her kids (high fiber and a low glycemic index make them a great sweet snack for little ones). If you feel like getting creative in the kitchen, though, try these simple and nutritious recipes. They’re delicious in their own right, and the fact that they can also help support your long-awaited glow? Consider that the cherry on top.

1. Chocolate Cherry Smoothie

Manaker loves kicking off her summer mornings with a healthy, nutrient-rich smoothie. Superfoods like Greek yogurt and chia seeds offer fuel for whatever the day brings, and fresh sweet cherries give this blend a gorgeous color and a rich taste.

2. Sweet Cherry Salsa

To elevate any meal (fish tacos, anyone?) or instigate an impromptu happy hour, whip up a batch of sweet-and-savory salsa. Pair it with chips and margs, and feel free to advertise the secret dose of fruits and veggies—such as onion, bell pepper, garlic, jalapeño, and of course, cherries—you’re serving up.

3. Sweet Cherry Bruschetta

Speaking of happy hours, try an easy-to-assemble bruschetta for your next al fresco evening. This fun and colorful twist on a classic Italian appetizer is made with cherries, lime, and cilantro—all of which are antioxidant-rich (read: glow-boosting) summer staples.

The best part? These bites require minimal cook time, which Manaker says is key for entertaining during the hottest months. “Summertime calls for cooling foods that don’t require a lot of prep in the kitchen.” Check, check.

4. Grilled Wild Salmon with Cherry, Onion, and Tarragon Chutney

What says summer more than fish on the grill? Top a piece of wild salmon—or any other locally caught swimmers—with a sweet cherry chutney. It comes together with ginger root, which is packed with anti-inflammatory compounds that may help reduce redness and puffiness, and red wine vinegar, which contains antioxidants that may help fight skin damage.

Double the recipe and store this summery sauce for your next grilled chicken breast, veggie sandwich, or crunchy chopped salad. It’s the gift that keeps on giving… and glowing.

5. Sweet Cherry Pie

You’ve found ways to incorporate sweet cherries into all your savory snacks and meals—now it’s time for good, old-fashioned pie. As the cherries cook, their juices release and reduce, which creates a natural sweetness that’s paired with less than one cup of added sugar. In other words, you can enjoy dessert for breakfast without that mid-morning crash.

6. Sweet Cherry Citrus Punch

Staying hydrated throughout the summer is critical, so don’t forget to incorporate sweet cherries into your bevs, too. Mix together a big batch of this citrus punch, get creative with your favorite fruity add-ins, and invite your crew over for golden hour on the patio.

Ready to try these recipes—and tons more? Click here to add to your summer lineup, and discover all the glow-boosting benefits of cherries.

Truth be told, the promise of a delicious cuppa—whether nice and hot via pour over, or crisp over ice via cold brew—and the rush of caffeine from it is pretty much the sole driving force that gets me out of bed every morning. I’ll usually reach for my second serving before noon, and perhaps another (and maybe even another) depending on the day at hand.

If you’re anything like me—or perhaps even go beyond a handful of cups of coffee or caffeinated bevs per day—it’s essential to know how much caffeine is too much. Sure, your body will probably let you know via jitters, jumpiness, or trouble sleeping… but is there a precise limit at which caffeine consumption turns toxic?

To scope out details on the potential for caffeine poisoning, we consulted Edward Boyer, MD, PhD, an emergency medicine physician specializing in medical toxicology at the Ohio State University Wexner Medical Center.

Caffeine sensitivity vs. caffeine poisoning

First, it’s worth knowing the difference between signs of caffeine sensitivity versus full-scale, all-hands-on-deck toxicity. “A poor reaction to caffeine would include jitteriness, as well as hypervigilance and increased urination,” Dr. Boyer says. Caffeine poisoning, on the other hand, “is characterized by an—often dramatically—elevated heart rate, very low blood pressure, vomiting, and seizures.”

“A poor reaction to caffeine would include jitteriness, as well as hypervigilance and increased urination,” Dr. Boyer says. Caffeine poisoning, on the other hand, “is characterized by an—often dramatically—elevated heart rate, very low blood pressure, vomiting, and seizures.”

You’ll likely have an idea of how much caffeine you can tolerate through trial and error. (Perhaps you love your daily java but adverse symptoms tend to kick in if you drink it on an empty stomach, or by the time you reach your third cup of the day.) Yet true caffeine poisoning warrants immediate medical attention. “It occurs when someone takes too much caffeine over a short period of time,” Dr. Boyer continues. “Anyone who has a seizure after using caffeine is critically ill and needs to be evaluated immediately.”

How much caffeine can be toxic?

Dr. Boyer says that a few extenuating circumstances will dictate the potential for caffeine poisoning. “The amount of caffeine that can be toxic depends on how long a person took to ingest the caffeine, tolerance to the substance, and other factors,” he says. “Younger individuals and those who have limited tolerance are also at risk for caffeine poisoning.”

As far as precise numbers go, the FDA notes that toxic effects typically manifest with the rapid consumption of about 1,200 milligrams of caffeine in a short time frame. The amount of caffeine in your brew of choice will vary based on many factors—including but not limited to your brewing method and water temperature. Yet on average, you can anticipate ingesting somewhere around the following amounts per serving:

• 8-ounces brewed coffee: 96 milligrams
• 1-ounce espresso: 64 milligrams
• 8-ounces instant coffee: 62 milligrams

In addition, standard coffee isn’t the only source of caffeine you may sip on a given day. Decaf coffee contains traces of caffeine as well, at approximately 15 milligrams per 16-ounce cup. White, green, and black tea will contain anywhere from 14 to 62 milligrams per serving, and decaffeinated tea may contain up to 12 grams of caffeine per serving. Then, there are energy drinks, which typically pack anywhere from 80 to 150 milligrams of caffeine per eight ounces: the equivalent of two 12-ounce cans of caffeinated soda.

It could be worth doing some mental math to see how much caffeine you consume in a given day to ensure that your habits stay within a healthy range. “Some authorities [including the FDA] recommend that individuals limit their caffeine intake to 400 milligrams a day,” Dr. Boyer shares. Of course, this limit will vary based on how well you tolerate caffeine.

“Some authorities [including the FDA] recommend that individuals limit their caffeine intake to 400 milligrams a day,” Dr. Boyer shares. Of course, this limit will vary based on how well you tolerate caffeine.

The bottom line

Dr. Boyer notes that caffeine poisoning has become more common in recent years, especially due to the increased consumption of high-caffeine energy drinks and pure caffeine supplements. However, it’s not all doom and gloom: “Severe caffeine poisoning, which can be lethal, remains uncommon,” he notes. According to data from the National Library of Medicine, less than three dozen deaths from caffeine poisoning have been reported over the past decade. Plus, immediate medical treatment at the onset of caffeine poisoning—signaled by a massive spike in heart rate, vomiting, and seizures—offers highly favorable outcomes.

These points considered, you (literally and figuratively) shouldn’t lose sleep over enjoying one or even a few cups of coffee per day. But if you experience any telltale symptoms associated with caffeine intake—or realize that you may be teetering a little too close to that 400-milligram daily upper limit—it could be worth scaling back your sips. I, for one, will continue to enjoy my couple of caffeinated cups until lunchtime… but I’ll probably think twice before going well beyond that the next time I’m in need of a midday pick-me-up.

Let’s learn why detox diets are diet culture at its worst—and tactics to resist their toxic lure.

4 detox diet myths to cut back on, stat

Myth: There are special foods that magically detox your body

The truth is, detoxing is an incredibly complex system of physiological processes that our body utilizes to remove harmful substances. According to Deepti Agarwal, MD, director of interventional and integrative pain management, longevity medicine at Case Integrative Health, “there is no single food that will detoxify an individual’s body. Detoxification can be seen as a ‘package’ of physiological and psychological processes through which the body eliminates toxic substances.”

Caroline Young, MS, RD, RYT of Whole Self Nutrition confirms that detox diets are neither healthy for our bodies nor our mental health. “Detox diets typically require some level of restriction and a high level of rigidity—both of which stress the body and the mind by increasing cortisol, our stress hormone, and causing food preoccupation. Detoxes can cause other mental and physical issues, like isolation, fatigue, and brain fog,” Young says.

“Detox diets typically require some level of restriction and a high level of rigidity—both of which stress the body and the mind by increasing cortisol, our stress hormone, and causing food preoccupation. Detoxes can cause other mental and physical issues, like isolation, fatigue, and brain fog,”—Caroline Young, MS, RD, RYT

The verdict is in: Detox diets are just not worth the physical or mental stress.

Myth: Detoxing jumpstarts weight loss

Detox diets are often promoted as a fast track to weight loss; an “overnight” fix. It makes sense: When you eat very little, drink a lot of water, and take pills and potions that may make you go to the bathroom, you will end up a few pounds lighter.

However, this weight loss is often short-lived. As soon as you begin eating again, you’ll find that you regain any weight that you initially lost. Sheri Berger, RDN, CDCES helps us clear up this myth. “The myth that detox diets jump-start weight loss needs to go. You may feel super psyched when you are a few pounds down after days of drinking only liquids, but that is all water weight and not fat loss. The moment you start eating food again, the water weight will come back. Our bodies naturally store a couple of grams of water with every gram of carbohydrates we eat. Carbohydrates are in pretty much everything we eat as they are our main fuel source,” Berger says.

According to Kim Yawitz, RD, a dietitian based in St. Louis, “Cutting back on sugar, alcohol, and other foods commonly eliminated on detox diets will certainly help you lose weight, but enjoying these foods in moderation can help you achieve results that last.”

Myth: Detox plans are scientifically proven to work

Dr. Agarwal fact-checked this one for us: “Many detox products we see online, or even pushed by our favorite influencers, are not regulated by the FDA and may not be properly tested for what they are claiming to do for your body.”

Much of the research around detox supplements is lacking. Instead, the research supports living a healthy lifestyle to reduce your overall toxic load and improve your body‘s natural ability to detox itself. Focusing on consuming a variety of high fiber foods, lots of colorful fruit and vegetables, regular exercise, and getting good sleep are all the building blocks of living a healthy lifestyle. Before we focus on the minutia, let’s make sure that you are consistently taking care of yourself with these habits first.

Myth: Your body isn’t capable of detoxing on its own

In fact, you already have a built-in detoxification organ: your liver! “Our bodies do not need a detox program, because it is naturally taking place. We have an entire system in place to fight off the endotoxins—the toxins we produce—and the exotoxins, or toxins from the environment, that we are exposed to throughout our life,” explains Molly Snyder, RDN a Pittsburgh, PA based dietitian.

“Our bodies are well-equipped to detox on their own via the liver and kidneys. Plus the digestive system, skin, and lymphatic system. Supporting these systems is far more beneficial than any detoxification program, pill, or supplement,’ says Taylor Grasso, MPPD, RD.

“Our bodies are well-equipped to detox on their own via the liver and kidneys. Plus the digestive system, skin, and lymphatic system. Supporting these systems is far more beneficial than any detoxification program, pill, or supplement.”
—Taylor Grasso, MPPD, RD

With this said, Casey Kelley, MD, founder and medical director of Case Integrative Health suggests that there is more nuance to this discussion. “While it is true that our body has a natural detoxification system, the influx of toxins to our system can overload the detox pathways, and we aren’t able to detox as optimally. We are dealing with more toxins in our life than our forefathers. Think of it as a sink that is overflowing—the more we can help widen the outgoing pipe, the better,” says Dr. Kelley.

Still, Dr. Kelley does not recommend falling prey to the detox diet you heard about on TikTok. Instead, she recommends focusing on specific habits that increase your body’s natural ability to detox. Follow these science-backed tips from Dr. Kelley that will support your body’s built-in detox pathway without harming your health.

• Eat foods that naturally support your body’s detoxification system, including cruciferous veggies, garlic, onions, eggs, and high-fiber foods
• Drink plenty of water throughout the day
• Exercise regularly, because sweat removes toxins through the skin
• Hold a regular sleep schedule by aiming for seven hours of sleep per night
• Reduce your toxic burden: Consider non-toxic beauty products and non-toxic cleaning products. Clean the air in your home: pollutants like mold can increase your toxic burden. If you are able, consider high-quality water or air filters

To put things into perspective, Jennifer Williams, MPH, a hydration scientist with Abbott, points out that if you’re nabbing seven to eight hours of sleep, this tends to be the longest amount of time most folks will go without consuming any fluids or food. Meaning establishing a solid morning rehydration routine is imperative. And while many of us may be accustomed to downing a big ol’ cup of coffee first thing in the morning, a sleep expert, hydration scientist, and medical doctor all agree that coffee should *not* be your first drink of the day. Ahead, we delve into the best way to restore your hydration levels after a sweaty night’s rest right.

How can night sweats impact hydration levels?

First and foremost, it’s important to determine what’s causing your night sweats in the first place. According to Caroline Cederquist, MD, a board-certified physician and founder and chief medical officer of BistroMD, sweaty sleep can be a sign of an underlying medical condition. “If you’re waking up consistently covered in sweat, you should make an appointment with your primary care provider. If you cannot see your doctor right away, cease drinking alcohol, which increases heart rate and dilates blood vessels which can trigger sweat,” Dr. Cederquist says. But again, night sweats can be caused by numerous factors, including (but not limited to) a reaction to a new medication, hormonal changes, undiagnosed diabetes, hyperthyroidism, excessive alcohol consumption, to name a few. There’s also a solid chance that your bedroom (and/or bedding, and/or pajamas) is too hot.

Back to hydration loss. Once any underlying conditions are ruled out, the next step is to assess how night sweating impacts hydration levels come sunrise. “The amount of water someone loses when experiencing night sweats can vary from person to person depending on the level and frequency of the night sweats, which can be impacted by their overall hydration, to begin with, and their overall health,” Dr. Cederquist says. Depending on the extent of hydration loss, functioning the next day can be a challenge if the body isn’t properly replenished. “Signs of dehydration can include headaches, feeling dizzy or lightheaded, confusion, and fatigue, which all can impact our overall energy and functioning as well as our mood,” she says.

So, what should you drink first thing in the morning to restore hydration?

According to Dr. Cederquist, the first thing you should do after waking up from a sweaty night’s sleep is crystal clear: drink water. Williams also agrees that squeezing in a glass of water before (!) your usual morning go-to beverages (like tea, coffee, and smoothies) will help rehydrate and replenish the losses experienced overnight. However, if you’ve experienced an especially sweaty sleep, Williams recommends supplementing the water with electrolytes. “When it comes to rehydration, both water and electrolytes are key. However, water alone doesn’t replenish your body with the electrolytes—sodium, chloride, and potassium—or a carbohydrate like glucose that is needed for active fluid transport in the body,” Williams says.

According to Dr. Cederquist, the first thing you should do after waking up from a sweaty night’s sleep is crystal clear: drink water.

To incorporate electrolytes into your breakfast routine, Williams recommends adding a protein-fruit smoothie or avocado toast to the mix. Or, for a win-win solution, she notes that hydrating foods are also a great source of replenishment. “According to the Academy of Nutrition and Dietetics, food accounts for approximately 20 percent of daily fluid intake, so look to snack on seasonal summer snacks, such as melon, tomatoes, and strawberries, all of which are naturally rich in water, carbohydrates, and electrolytes,” Williams says.

That said, she cautions against consuming overly sugary drinks or food that can have adverse effects on hydration. “Drinking sugary drinks isn’t a favorable solution because the excess sugar may cause gastrointestinal symptoms like cramping, bloating, or nausea. Too much sugar can limit the body’s ability to absorb fluids or slow down the hydration process, which can actually make dehydration worse,” Williams says. Additionally, consuming salt in moderation is not only important but also essential. “Think twice if you’re avoiding salt. Sodium and chloride—table salt—are critical electrolytes that help to deliver water to your body’s cells and maintain your hydration balance during the day,” she adds.

The perfect food and drink combo for hydration, according to the expert? “Grab a mixed fruit salad with watermelon, berries, and banana, along with some salty nuts or pretzels to give you a nice hydrating snack plus some important electrolytes,” Williams says, which she pairs along with a tall glass of refreshing lemon water, a cup of coffee, and a packet of Pedialyte Fast Hydration powder packs, which contain a balance of electrolytes and glucose for fast rehydration throughout the day.

What’s the best way to prevent hydration loss overnight?

According to Nilong Vyas, MD, a sleep expert at Sleepless in NOLA and a medical review expert at SleepFoundation.org, night sweats shouldn’t be the norm, and that they can be linked to underlying conditions. “Getting to the root of the issue should be the first line of defense against night sweats,” Dr. Vyas says. However, in order to keep hydration loss at bay overnight, she recommends sleeping on cool bedding with breathable clothing. “After waking from a night sweating episode, change your clothing and bedding, drink water, and try to get back to sleep,” Dr. Vyas says.

Another approach to staving away night sweats? Pre-hydrating. “Try to get in some extra hydrating fluids and foods to help ensure that you don’t fall behind,” Williams says. “Generally, if you are on top of your hydration game during the day, drinking a moderate amount of water in the evening is likely sufficient to help keep you hydrated while you sleep,” she says. As a general rule of thumb, Williams notes that women should drink about nine cups of fluid per day, and men should drink roughly 13 cups daily.

“You may just want to shoot for at least two-thirds of your hydration goals before dinner so you aren’t interrupting your sleep with bathroom visits,” Williams says. Talk about words to live by.

An RD shares some of the most hydrating foods:

Now, when we think of home barbecues, recurring pictures and terms tend to come to mind—such as a group of guys drinking beers and flipping steaks over the flames, or a father (specifically Tony Soprano… just me?) “manning the grill” for a weekend family dinner. Which brings me to my next point: Why are men nearly always front and center in these depictions, and why is grilling still largely thought of as “a man’s job,” even in 2023?

According to Emily Contois, PhD, MPH, an assistant professor of media studies at the University of Tulsa and the author of Diners, Dudes, and Diets: How Gender and Power Collide in Food Media and Culture, this wasn’t always the case. Citing interdisciplinary research in this field, she says that the concept of grilling or barbecuing as a masculine endeavor was invented in the early 20th century. “Before then, it was quite common to see such recipes in 19th-century cookbooks intended for women,” says Dr. Contois. “Yet as women gained more social, political, and legal rights, food and cooking—somewhat counterintuitively—emerged as areas of culture and daily life where gender norms became even more firmly entrenched.”

In the first half of the 20th century, women not only gained the right to vote but also entered the workforce in record numbers during World War II. Between 1940 to 1945, women in the workforce rose from 27 to 37 percent—and by 1945, nearly 25 percent of married women in the U.S. worked outside of the home. Yet in the post-war era, such gains were trumped by dated ideas and a cultural shift to return back to “the way things were” as far as domesticity was concerned. (See: The stereotype that a woman’s place is in the kitchen, the romanticization of women as mothers and homemakers first and foremost—especially after they were “no longer needed” in the workforce after World War II—and so on.)

Enter the 1950s, during which suburbanization and the ideal of the nuclear family took hold. “This decade is most associated with the cultural rise of grilling and backyard barbecues in the U.S.,” Dr. Contois says. “In the years after World War II, as suburban life proliferated—though largely limited to white families—the grill emerged as a home food space for men, where they could simultaneously perform masculinity and familial domesticity.”

Moreover, Dr. Contois explains that grilling was constructed as “different than and separate from the ‘feminized’ everyday cooking of women”—which involved the less exciting, more dainty tasks such as dessert, salad, and side dish prep and focusing on the family’s nutritional needs. And to add insult to this major diet culture injury, we would be remiss to ignore the fact that meat itself was—and still is—commonly painted as a masculine food. This is, in part, due to the blood and the hunt, but also to the protein factor, all of which are linked to strength, muscle, and (sigh) power. As Carol J. Adams argued in her book, The Sexual Politics of Meat, the depiction of meat as “dude food” upholds a patriarchal society in which women are seen as “lesser than.” After all, if meat symbolizes power, what does it mean when our culture tells women they shouldn’t be consuming it? In short, the myth that meat is masculine puts women and housewives into a meek little box; they are to act as “little birds” who cannot (or should not) possibly be fit to consume hearty racks of ribs or slabs of steak. Again: Smells strongly of diet culture.

“The gendering of grilling combines multiple aspects of American culture typically considered masculine: meat, the grill and its accompanying accessories, the outdoors as compared to the feminized indoor kitchen, the fire, and a sense of potential danger or risk,” Dr. Contois says. Marketing has, of course, played a huge role here. Historically, advertising fueled the positioning of grilling as a masculine activity. (Remember, we’re talking about the real-life heyday of the Mad Men era. Adding to the gender divide was a proliferation of ads targeted for the stereotypical housewife for all other cooking and cleaning needs.)

But what came first: the “dude food” concept of meat and grilling or marketing it as such? Dr. Contois says that ads have conjured up images of manly icons throughout history, such as “the caveman cooking over fire, the hunter whose skills ensured his kin’s survival, the cowboy cooking over a campfire as rugged as the Western landscape, and the soldier who cooked over the coals as he prepared for battle.” While she says such figures did in fact exist before their appearance in marketing and advertising, they were (and continue to be) “reimagined and then deployed in specific ways through everything from branding to product packaging.” Though depictions of this “manly man versus fire” archetype started to scale in advertising in the 1950s, it has persisted and evolved to match the culture of every decade since, and still exists today.

Take, for instance, men’s gift guides that come around like clockwork every year. “It’s pretty expected that grilling accessories make their way onto gift lists for Father’s Day or dad birthday gifts, but less so for moms,” Dr. Contois says. This touches upon an important aspect of grilling: It’s not only gendered and steeped in diet culture, but it is also deeply connected to consumerism. After all, as Dr. Contois notes, the cooking activity itself is named for the equipment it requires. “To grill at home, you have to purchase a grill and related accessories,” she adds. But even before that, you’ll need a home with sufficient outdoor space—read: a good salary and expendable income—which also reinforces the idea of the husband as the breadwinner, plus the power and pride that comes with it.

The connection between grilling and masculinity continues outside the home

Keep in mind that grilling isn’t limited to what goes on in the comfort of your own backyard. “There’s an interesting difference between grilling at home and the vast array of grilling options outside of the home, whether at restaurants or fairs or festivals,” Dr. Contois says. “It’s often masculinized in both private and public, but in different ways.”

According to Christie Vanover, an award-winning pitmaster based in Las Vegas and the founder of Girls Can Grill, there are still very few females who are head cooks on grill teams. “That being said, a number of women help their husbands’ or friends’ teams—and we are starting to see more women compete in steak competitions,” she says. Though the world of professional grilling still skews heavily male, a growing number of women like Vanover are proving themselves at the pit and establishing their legacies in the traditional boy’s club of barbecue. She herself was inspired to enter the world of competition barbecue by female pioneers like Lee Ann Whippen. “She wasn’t intimidated. She was dominating, and I knew that I wanted to have that level of confidence behind the grill someday,” Vanover recalls.

In the years since, Vanover has joined the ranks of women claiming their space on the professional grilling scene, empowering others to take the tongs for themselves. “When launching Girls Can Grill in 2015, my first priority was to inspire other women and girls. I wanted them to know how cool grilling and barbecuing are, and that they’re truly for everyone—no matter how it was being marketed. Though there are still very few females who are head cooks on barbecue teams, I’ve seen a major shift on social media. When I started Girls Can Grill, there were maybe 10 female-led social media accounts dedicated to grilling. Today, there are dozens, if not hundreds,” Vanover says.

While Vanover won’t take credit for these trends, she’s driven to do what she can to spark interest amongst young girls—as well as anyone else who may be hesitant to try. “In fact, I know many men who don’t know how to grill and who actually feel intimidated because society pressures them into that box,” says Vanover. Dr. Contois has similarly witnessed growth in the popularity of grilling among women: “Surveys are showing that more women grill at home now, so hopefully this is becoming a less strictly-gendered food activity in an exclusionary way,” she says.

Despite her success and inspired fanbase, Vanover still deals with disparaging gendered comments on social media every so often. However, she’s proud to say that the wider grilling world has always been nothing short of welcoming. Online trolls aside, “the professional barbecue community has embraced me since day one and has never made me feel out of place,” she says. “Pro teams are the salt of the earth; they would give you the shirts off their backs no matter your gender, race, or sexual preference.” In other words, there’s hope that grilling is becoming more inclusive across the board.

Grilling and masculinity as it stands today

In spite of the developments shared above, there is still a lot of progress to be made since the gendering of grilling remains largely intact. “It’s not uncommon now to see food headlines about women pitmasters and grilling experts, but they’re often framed against women’s relative absence from such coverage for decades prior,” Dr. Contois says. “And anyone who’s not a man is still underrepresented in media coverage of grilling.”

At the same time, we have to realize how ludicrous it is to believe that any food or style of cooking has an inherent gender to begin with. After all, we all need to eat and drink to survive, right? Moreover, the masculinization of grilling “​​also reinforces binary notions of gender and diet culture, which has historically subordinated women—and as we’re seeing right now, it only furthers the exclusion of people who live, feel, and express themselves outside of those artificial boundaries,” Dr. Contois says.

On a similar note, Vanover mentions that while she started Girls Can Grill to confirm her own abilities and lift up other women along the way, she sometimes regrets choosing the name for her business. “I have found that the lessons and recipes I share help more than only women. And now that more [diversity is] portrayed behind the grill in advertising and marketing, some people think the name is as obvious as saying the sky is blue,” Vanover says. “I really didn’t think so much change was possible in seven years.” Yet here she is, raising the stakes and helping to rewrite the outdated narrative of “manning the grill”—one cookout and competition at a time.

However, if you don’t feel favorably toward veggies due to the gastrointestinal problems they can cause, you’re not alone. As registered dietitian Elaina Efird, RD discusses in a TikTok, vegetables (and other high-fiber foods) can feel uncomfortable on the gut for some people. While this is especially a common struggle for people with irritable bowel syndrome (IBS), she says, people with a sensitive stomach often can’t digest vegetables as easily as others, too. It may even feel like the “bane of your existence,” as it has for many of Efird’s clients.

@elainaefird Try doing cooked veggies and avoid doing them in huge amounts at one time #dietitian #foryou #veggies #vegetables #fyp #ibstok #nutrition ♬ original sound – Elaina Efird RD, CEDRD, CSSD

But how do you know that side of broccoli, for example, is the reason behind uh, hours spent in the bathroom? And does that mean you can’t eat vegetables again?

Signs that you can’t digest vegetables easily (or that they’re hard on your gut)

According to Sarah Schlichter, MPH, RDN, the co-host of the Nail Your Nutrition podcast and CEO of Bucket List Tummy, the main symptom is gastrointestinal issues (which can show up in various ways). Some examples she lists include:

Stomach discomfort

In other words, if you feel bloated, gassy, or even nauseous after eating vegetables, it may be because your stomach is struggling to digest them. Be mindful of how you feel while and after eating to test this theory out.

Running to the bathroom (or not being able to go)

Interestingly, both constipation and diarrhea are additional signs to look out for. Schlichter says constipation is more likely “if one is not drinking enough water to counteract the fiber intake.”

Lastly, it’s important to note that symptoms like these—as well as fatty stools, stomach pain, and vomiting—are also signs of nutrient malabsorption, which Schlichter says can occur if the veggies you eat aren’t making your gut happy.

What to do if your stomach can’t digest vegetables easily

First, Efird shares that it’s totally fair to avoid vegetables if needed. (Seriously.) “If you’re someone who’s really struggling to eat vegetables because every time you do, you end up on the toilet, then maybe vegetables aren’t healthy for you,” Efird says. “It’s not worth it for you to try to force yourself to eat vegetables when you’re finding yourself on the toilet for an hour after just because vegetables are the stereotypically ‘healthy’ choice.”

“If you’re someone who’s really struggling to eat vegetables because every time you do, you end up on the toilet, then maybe vegetables aren’t healthy for you,” Efird says. “It’s not worth it for you to try to force yourself to eat vegetables when you’re finding yourself on the toilet for an hour after just because vegetables are the stereotypically ‘healthy’ choice.”

But as a lifelong fanatic of peas (it’s a hot take, I know!), I understand the desire to eat veggies or to want some of their nutrients. If this is how you feel, you can have them in a more comfortable way by:

Changing how you cook the vegetables

Cook the veggies longer or add specific ingredients to them. “Cooking the vegetables to a softer state and breaking down the plant fiber is one way to mitigate some of these symptoms,” Schlichter says. “Furthermore, consider adding butter or oil to the vegetables, as fats can increase fat-soluble vitamin absorption.”

Additionally, some people experience reduced symptoms by adding in bitters or digestive enzymes, Schlichter adds, which you can buy at vitamin shops and similar stores.

Drinking more water

Digestion is yet another situation in which hydration is key. “Fluids can help things pass through the digestive system quicker,” Schlichter explains. She advises drinking more water, especially if you already struggle to do that. (FYI, according to Harvard Medical School, an average of four to six cups a day is best.)

Paying attention to how much fiber you’re eating

Watching your fiber intake is another option Schlichter mentions. In other words, if you just ate a fiber bar, you may want to skip out on cauliflower that night.

On that note, consider looking at what else is in the veggie (or high-fiber food) you’re eating. “Beware of some of the additives in certain products, like inulin, sugar alcohols, and artificial sweeteners, which can also cause gastrointestinal upset and digestive difficulties in some people who are sensitive,” Schlichter says. (Side note: If you’re concerned that steps like these may trigger disordered eating for you, good for you for acknowledging that! Working with a dietitian who’s well-versed in eating disorders can help you navigate that in a less harmful way.)

Along this same vein, it can help to know which veggies are the worst for your gut. Schlichter says cruciferous vegetables (aka the leafy ones) as well as raw ones, like broccoli and cauliflower, are more likely to give you problems. On the other hand, some options that are lower in fiber include canned or well-cooked carrots, green beans, and vegetable juice.

If the tips above aren’t doing it for you, you may want to reach out to your doctor for more specialized care. “Give it a one to two week timespan to give your digestive system time to adjust, and then if symptoms have not improved, see a medical provider,” Schlichter adds.

While veggies are typically full of great vitamins, they can be hard on your stomach—which makes them not the healthiest choice for everyone. If popping a multivitamin ends up being the best choice for you, that’s okay! Health isn’t one-size-fits-all.

Case in point? The following gut-friendly beverages, all which are rich in probiotics, or live and active cultures know to diversify and balance the ‘good’ bacteria in your gut.

It makes perfect sense: Gut health has become top of mind for many, and probiotic drinks are an easy and convenient way to support a happy, healthy microbiome. To that end, we caught up with Lauren Manaker, MS, RDN, LD, CLEC, CPT, a registered dietitian based in Charleston, who shared some of the top types of beverages for your gut (from kombucha and kefir to, yes, soda). Ahead, the best probiotic drinks on the market according to an RD—plus what you need to know before you buy in terms of flavor, ingredients, price, health perks, and more.

The 6 best probiotic drinks, at a glance:

• Best Kefir: Lifeway Organic Whole Milk Kefir Smoothie
• Best Kombucha: Health-Ade Kombucha
• Best Soda: Culture Pop Sparkling Probiotic Soda
• Best Tepache: De La Calle Tepache
• Best Yogurt Drink: Chobani Greek Yogurt Drink
• Best Dairy-Free Drink: Lifeway Organic Oat Milk

What drinks are high in probiotics?

According to Manaker, there are four main types of probiotic drinks: kefir, kombucha, probiotic shots, and certain sodas. That said, one in particular is a standout favorite for the registered dietitian when it comes to maximum microbiome-boosting benefits.

“When I think of a drink that is a powerhouse source of probiotics, the first one that comes to mind is kefir, which is a fermented dairy beverage,” Manaker says. “There is data suggesting that consuming kefir regularly may support gut health. Plus, opting for a choice, like kefir, that generally contains no added sugar is going to be your best bet,” she says. Of course, if you’re dairy-free or simply don’t enjoy the taste of kefir, you can certain reach for one of the other three drinks.

Are probiotics drinks good for you?

Of course, probiotic drinks are far from the end-all-be-all solution to finally finding gut harmony. (Those don’t exist, and that is okay.) While probiotics do help feed the healthy bacteria in your microbiome, Manaker notes that relying solely on probiotic drinks alone won’t get you very far if you, say, avoid eating vegetables or consistently consume a few too many glasses of Pinot. Rather, they should be consumed as part of a well-balanced diet to reap the positive effects they may have to offer. To that end, in addition to consuming probiotics via drinks like kefir, Manaker suggests consuming these three other foods that are also naturally high in probiotics: sauerkraut, kimchi, and certain yogurts.

When you do go for the probiotic drink route, Manaker says you’ll reap the most gut health perks with these guidelines in mind: “Some options can contain large quantities of added sugar, which, in large quantities, can be linked to negative health outcomes,” she says. Indeed, scientific studies have shown that added sugar can lead to chronic inflammation that can affect heart, brain, and gut health. “When it comes to added sugar and gut health, there’s still a lot we don’t know. But scientific studies do suggest that it promotes an inflammatory profile in the gut and damages the microbiome,” Will Bulsiewicz, MD, a gastroenterologist and New York Times bestselling author of The Fiber Fueled Cookbook, previously shared with Well+Good.

When should I drink probiotics?

According to Manaker, when you take probiotics isn’t as important as how you do it. Although the best time to take probiotics will vary from person to person, the registered dietitian emphasizes it’s best to consume it with a source of prebiotic fiber, which is something most folks forget to do. “Generally speaking, any time of the day that you can sneak in a serving of probiotic food is a good idea. However, pairing probiotics with prebiotic fiber is advised, as prebiotic fiber acts as ‘fuel’ for the probiotics,” Manaker says. A few options to avoid this common mistake? “Jerusalem artichoke, a slightly underripe banana, and onions are good sources of prebiotics,” she says.

“Pairing probiotics with prebiotic fiber is advised, as prebiotic fiber acts as ‘fuel’ for the probiotics. Jerusalem artichoke, a slightly underripe banana, and onions are good sources of prebiotics,” Manaker says

6 best probiotic drinks for gut health

Kefir

Lifeway Organic Whole Milk Kefir Smoothie — $4.00

Lifeway Organic Plain Whole Milk Kefir is packed with protein, calcium, and 12 live and active probiotic cultures. It has a luscious, creamy consistency with a tangy aftertaste, which makes it perfect for blending into smoothies, topping with granola, or eating on its own. What’s more, it’s up to 99 percent lactose-free, gluten-free, and made with all organic ingredients. To sweeten the deal even more, it comes in a variety of flavors, like Organic Strawberry Banana Whole Milk Kefir and Organic Black Cherry Whole Milk Kefir. 

According to Caroline Margolis, RD at Lifeway Foods, kefir is a probiotic powerhouse filled with essential nutrients important for everyday health. “One eight-ounce serving of Lifeway kefir contains a diverse set of 12 live and active cultures—25 to 30 billion beneficial colony forming units, or CFUs—which is double the amount of yogurt, kombucha, and some other probiotic beverages on the market,” Margolis says. She adds that kefir is a good source of other essential nutrients, including protein, vitamins B12 and D, and calcium. 

“What’s more, Lifeway Kefir has a long fermentation process that produces bioactive peptides, which offer probiotics as well as potential anti-inflammatory, anti-hypertensive, and antioxidant properties, making kefir a great food to support our immune, digestive, and cardiovascular health,” Margolis says. 

Pros:

• One eight-ounce serving of Lifeway kefir contains a diverse set of 12 live and active cultures
• Organic ingredients
• Kefir is a good source of essential nutrients, including protein, vitamins B12 and D, and calcium
• Tons of delicious flavors, like Organic Strawberry Banana Whole Milk Kefir and Organic Black Cherry Whole Milk Kefir

Cons:

• Tangy aftertaste can be new to those who are new to kefir
• Not vegan-friendly

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Kombucha

Health-Ade Kombucha, Pack of 12 — $50.00

Sweet, tangy, and packed with boatloads of gut-friendly probiotics, Health-Ade Kombucha deserves every bit of hype. Best part? It’s vegan, gluten-free, organic, and magically delicious. Not convincing enough, perhaps the one billion CFUs it contains can sweeten up the deal. Additionally, you’ll likely find the best assortment of flavors in this line of drinks, like their newly-launched Guava Dragon Fruit kombucha. 

Pros:

• Top-notch assortment of delicious flavors
• Packaging = beautiful glass bottle
• Organic ingredients
• One billion CFUs

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Probiotic Sodas

Culture Pop Sparkling Probiotic Soda, Pack of 12 — $33.00

Culture Pop Soda offers a great alternative (packed with probiotics) to traditional sodas made with artificial ingredients. This line of drinks—which comes in flavors like watermelon, rosemary lime, and ginger lemon turmeric—is formulated with organic fruit juice, herbs, spices, and live probiotics. What’s more, each can is vegan-friendly and (importantly) shelf-stable. Unlike other probiotic-rich drinks on the market, this one doesn’t require refrigeration before opening. 

Pros:

• Vegan-friendly
• Shelf-stable
• Five delicious flavors
• No added sugar or artificial sweetener

Cons:

• Pricey

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De La Calle Tepache, Pack of 12 — $47.00

Tepache is a classic Mexican-style drink that’s naturally packed with probiotics thanks to fermented pineapples. De La Calle’s formulation is based on the co-founder’s family recipe and comes in a variety of flavors like Watermelon Jalapeño, Grapefruit Lime, Ginger Manzana, Picante Mango Chili, and Tradicional Pineapple Spice. 

Pros:

• Deliciously vibrant variety of flavors
• Made from fermented pineapples, which are great for your gut
• Low in sugar

Cons:

• Not for those allergic to pineapple

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Probiotic Yogurt Drinks

Chobani Greek Yogurt Drink — $3.00

This protein-packed drinkable Greek yogurt product is made with locally-sourced milk, which gets fermented to form a happy environment for gut-friendly live and active cultures. For delicious flavor, Chobani infuses their yogurt drinks with fresh fruits like strawberries and raspberries. Additionally, unlike other Greek-style yogurt products that may rely on milk protein isolates or whey protein, Chobani uses an authentic straining process that calls for three cups of milk to yield just one cup of fresh Greek yogurt. Translation? It’s packed with protein. 

Pros:

• Protein-packed
• Rich in gut-friendly live and active cultures (probiotics)
• Infused with fresh fruit flavor

Cons:

• Not vegan-friendly

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Lifeway Organic Oat Milk — $5.00

Lifeway Oat is made with organic oats and contains 10 live and active vegan-derived probiotic cultures per serving to help promote a balanced and diverse microbiome. This product is dairy-free, and comes in a variety of cozy flavors, including plain, strawberry, peach, mixed berry, and blueberry.

Pros:

• Plant-based, vegan-friendly
• Certified gluten-free
• Variety of fruity flavors
• Contains 2 grams of fiber per serving

Cons:

• Tangy aftertaste may be new to those new to kefir

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A registered dietitian shares the benefits of drinking kombucha:

We are indeed talking about affogato, a creamy Italian coffee-based dessert. In Italy, an affogato is typically prepared with three simple ingredients: ice cream, hot espresso, and amaretto, a sweet Italian liqueur with an almond-like flavor. Inspired by this deliciously refreshing drink (soup?), I dreamt up a non-alcoholic, vegan affogato for our plant-based-slash-sober-curious friends in the room.

Say hello to the best vegan cold brew affogato recipe under the sun—it’s rich, creamy, and brimming with buzz. Roman holiday from the couch, anyone?

How to make a vegan affogato recipe in two minutes or less

The second I got my hands on a can of the new Lavazza Double Shot Cold Brew with Oat Milk, I knew what needed to be done: Turn it into a vegan cold brew affogato. On the outside of a can of the Double Shot Cold Brew with Oat Milk, you’ll find the beautiful backdrop of the historic city of Milan. But like most things in life, it’s what is on the inside that counts—aka, chocolatey, sweet shots of espresso balanced by the smooth, creamy flavor of oat milk.

For layer upon layer of delicious vegan affogato, I called upon a few of my fave ingredients. Namely, dark chocolate syrup, vegan vanilla ice cream, the aforementioned cold brew, and dark chocolate shavings. To assemble, I added a generous amount of Torani Puremade Dark Chocolate Sauce in a small glass. Then, I plopped in a few scoops of So-Delicious Dairy Free Vanilla Bean Coconut Milk Frozen Dessert. Pro tip: Let it thaw for a few minutes before scooping, and clean your scooper with hot water in between to get the smoothest results.

Now, finally, the coffee. I cracked open a can of the Lavazza Double Shot Cold Brew with Oat Milk and poured it on top, which created a lava lamp effect as the creamy ice cream and coffee mixed together. (Feel free to add a second shot like I did.) Lastly, to garnish it, I added some more chocolate syrup (because why not?) and a few shavings of dark chocolate.

Talk about a buzz. Your first bite will be an instant mood booster: the affogato is hot, creamy, strong, cold, and melty all at once. (Confusing—but in the best way.) The best part? You’ll get an instant zap of energy thanks to the (multiple) shots of espresso sneakily hidden in this tasty treat. Who isn’t in.

Learn the benefits of coffee, according to an RD:

Indeed, Buettner notes that beans are a central component of meals consumed in all five Blue Zones. This includes Okinawa, Japan, where you’ll find a wide variety of beans, including soybeans, fermented beans (nattō), and mung beans, to name a few. Another highly popular choice? Red beans, otherwise known as azuki (or adzuki) beans.

To learn more about this popular Japanese staple, its cultural significance, and one of the best ways to eat ‘em, we caught up with Namiko Chen, a Yokohama, Japan native and the founder of the widely acclaimed Japanese cooking platform, Just One Cookbook, who shared her go-to, two-ingredient, red bean-rice dish packed with longevity boosting benefits.

What’s the significance of red beans in Japanese culture?

According to Chen, red beans (aka azuki beans) have been a part of Japanese cuisine for centuries. “Azuki beans are said to have been introduced from China around the third century, 300 B.C. to 201 B.C. There’s also another theory that azuki beans were grown in Japan in the Jōmon period, 14,000 to 300 B.C.,” Chen says. (Read: Red beans have been around for a very long time.)

Although, these days, many value azuki beans for their nutritional value and delicious taste, Chen notes that they also once carried additional cultural significance. “They were deemed a beneficial talisman as the red color of the azuki beans was thought to help ward off evil spirits—and were also seen as a form of medicine due to their high nutritional value,” Chen says. What’s more, she explains that as Buddhism spread to Japan, eating animals did not align with this religious belief. As such, azuki beans were used in place of meat in many instances.

Nowadays, you can find azuki beans in many different Japanese dishes. “Red beans, or what we call azuki beans, are primarily used in various sweets in Japanese cuisine,” says Chen. “These traditional sweets called wagashi are mostly filled with or accompanied by sweet azuki bean paste called anko or an. The azuki beans are boiled, mashed, sweetened with sugar, and then used as fillings in daifuku mochi [red bean-filled mochi], manju [red bean steamed cake], and dorayaki [red bean pancakes].”

And although you’ll find azuki mostly in sweet preparations, there’s one popular savory dish Chen loves to make: a red bean rice called sekihan.

What is sekihan (Japanese red bean rice)? 

It’s true: You’ll typically find red beans in Japanese sweets for the most part. However, Chen notes that sekihan is one exception. “In Japan, we make red bean rice called sekihan—or osekihan—on auspicious occasions,” she says. “The red color of the rice symbolizes happiness and prosperity. It’s a traditional dish served on many happy and celebratory occasions, such as Japanese New Year and Children’s Day, the birth of a baby, birthdays, graduations, and weddings.”

To make this simple dish, you only need two ingredients: Rice and red beans. And although the ingredient list sounds simple, the process of making the dish is slightly more complex. “For the rice, it’s very important to use Japanese short-grain glutinous rice called mochigome when you make sekihan; do not use other Asian long-grain glutinous rice varieties,” Chen says. According to her, using mochigome will ensure the most “authentic outcome” in the final dish, as this is the variety that’s most widely used in Japanese cooking. “Remember that long-grain and short-grain varieties have different flavors, textures, and shapes when cooked,” she says.

Fortunately, this type of rice is also widely available in the United States. “You can find mochigome at Japanese grocery stores, other Asian grocery stores, and some well-stocked supermarkets. I usually get local, California-grown, organic mochigome at my local Japanese supermarket called Nijiya. You can also find Koda Farms and Hakubai brands at online retailers like Amazon and Instacart,” Chen says.

Another key point is to rinse any excess starch and impurities in three to four changes of water until the water runs clear, according to Chen. “When you do this, you must be very gentle, as mochigome is fragile and can break easily,” she says. “Using a large bowl and not a sieve helps to keep the grains from breaking as you rinse them.” For a step-by-step rinsing rice tutorial, you can check out Chen’s in-depth guide.

But for a quick overview, you’ll want to use your finger to agitate the wet rice using circular motions and use minimal amounts of water to allow the grains to rub against each other for better cleaning.  “Using very little water while washing also keeps the rice from absorbing the impurities found in the cloudy rinsing water,” Chen says. With a little patience (and a few rinses later), the cloudy water will eventually run clear. “After the final rinse, you’ll drain the rice well in a fine-mesh strainer and shake off the remaining water,” she says.

For even easier rice rinsing, Chen recommends investing in a Japanese-style bowl specialized for this task. They have a gentle and rounded bowl shape but with side and bottom drainers. “You can use one if you’re worried about losing rice grains when pouring off the rinsing water from a regular bowl,” she says.

At this point, Chen says you’ll need to pre-soak the glutinous rice (for about 8–12 hours) only if you’ll be steaming it—not when cooking it in a pot stovetop or an electric rice cooker. To prep the rice to soak, you can use any type of bowl. The key is simply to ensure the rice is covered with plenty of water so it can absorb it while remaining submerged at the end of the soaking period. “This ensures an even soak for all the rice grains,” Chen says.

As for the beans, Chen says it’s not necessary to soak beans hours before cooking them despite what the packaging may say. “While soaking the beans for several hours or overnight does help reduce the cooking time slightly, it doesn’t make a significant difference. Therefore, my sekihan recipe does not call for soaking the beans ahead of time,” she says.

However, what does make a difference is how fresh the beans are. “Look for dried azuki beans that are fresh so they will become tender when you cook them. Old beans won’t become tender no matter how long you cook them,” Chen says. According to her, the best way to check if the beans are fresh (or old) is by inspecting the expiration date on the packaging. “Buy azuki beans that are recently packaged and far off from their expiration date,” she says.

What’s more, Chen suggests buying azuki beans imported from Hokkaido, Japan—the largest producer of this type of bean—whenever possible. “Japanese grocery stores sell different brands of azuki bean packages, and they are typically all from Hokkaido. If you are shopping for azuki beans elsewhere, it‘s good to check where the azuki beans are from,” she says. That said, if you can’t find Hokkaido beans, azuki from Tamba in Hyogo prefecture (which are known to be premium varieties according to Chen) are a great option, too.

Sekihan (red bean rice) recipe

Yields 5 servings

Ingredients
1/3 cup azuki beans
1 1/2 cup water (for cooking beans #1)
3 1/2 cup water (for cooking beans #2)
2 1/4 cups sweet rice/glutinous rice (mochigome)
1/2 Tsp Diamond Crystal kosher salt (use half as much for table salt and two-thirds for sea salt by volume)
1 Tbsp toasted black sesame seeds (or use gomashio, which is a combination of black sesame seeds and salt)
1/2 Tsp Diamond Crystal kosher salt for serving

To make the beans:

1. Rinse azuki beans in the strainer under cold running water and drain well.
2. Put the azuki beans in a large pot (with a tight-fitting lid) and 1 1/2 cup water.
3. Bring it to a boil over medium heat. Once boiling, turn off the heat and drain the beans over the strainer.
4. Put the beans back in the pot and add 3 1/2 cup water. Bring it to a boil.
5. Once it’s boiling, turn down the heat to low/simmer. Cover and cook for 25–30 minutes. (Note: The beans will continue to cook with glutinous rice, so they should be tender but don’t have to be 100-percent cooked at this stage. I personally prefer the beans to have some texture instead of mushy. Please adjust the cooking time for the beans accordingly.)
6. Check the doneness of the beans by mashing one bean between your fingers. (As I prefer the beans to have some texture, when I test the bean, the texture should still be somewhat firm, not completely soft. Remove from the heat and let cool to room temperature for roughly one hour. Beans will continue to cook with the remaining heat.)

To measure the rice cooking liquid:

1. Once the azuki beans and azuki-cooking liquid come to room temperature, separate them. You must have 540 milliliters (about two-and-a-quarter cups) of cooking liquid. If you don’t have enough, add water to have exactly 540 milliliters.

To make the rice on the stovetop:

1. In a large bowl, place the sweet rice (glutinous rice). Add water to submerge it and quickly discard the water.
2. Add water and gently rinse the rice three to four more times until the water is clear. Unlike regular white rice, sweet rice breaks easily, so be gentle when you rinse.
3. For one last time, add water to the bowl and drain the rice into the strainer. Drain and shake off the water well.
4. Add the drained rice and 540 milliliters of the azuki-cooking liquid to the pot or donabe (Japanese cooking pot).
5. Add salt and mix well together.
6. Add the beans on top and evenly distribute but try not to mix with rice. Rice cooks evenly when it’s not mixed with other ingredients.
7. Cover the lid and start cooking on medium-high heat until boiling roughly eight to 10 minutes.
8. Once boiling, reduce the heat to low/simmer and cook for 10-12 minutes. Remove from the heat (so the bottom doesn’t get burnt) and let it steam for additional 20 minutes.

To serve:

1. Mix black sesame seeds and salt. This is called gomashio.
2. Stir the rice gently. Insert the rice scooper perpendicularly, lifting up the rice from the bottom.
3. Then break it up with the rice scooper perpendicularly, as if you’re cutting it. Repeat the same process until all the bottom of the pot is mixed. Serve in individual rice bowls and sprinkle gomashio on top. Enjoy!

Can’t get enough beans? Try these black bean brownies:

According to Dan Buettner, a National Geographic reporter, longevity expert, and founder of the Blue Zones, there’s no doubt that fruits and vegetables play a vital role in the diet of many of the longest-living people in the world. As such, Buettner recommends that folks aim to consume a 95 percent plant-based diet.

Today, we’re honing in on the best fruits for longevity with the help of Buettner’s extensive research on the topic. But first, a word to the wise: All fruits are considered nutrient-dense, meaning they’re packed with key nutrients that can help boost your overall health and when consumed long-term, your longevity. The ones Buettner’s outlined for us here are simply the most common in the five Blue Zones regions (meaning calling these eight delicious options the “healthiest fruits of all” would be far beyond superlative).

Why is eating fruit essential for healthy aging?

Even if you don’t live in a Blue Zone, Buettner has found ways to practice longevity-boosting lifestyle habits no matter where you are. “The particular foods important to Blue Zones centenarians vary from one culture to the next, but my team has found a few evidence-based commonalities after extensive research. These can be used as guidelines,” says Buettner.

To that end, Buettner emphasizes that one key way to boost your longevity is to eat more local plant-based foods. According to a study of over 100,000 subjects, eating more fruits and vegetables was associated with reduced mortality from cardiovascular and respiratory disease. “Most of the Blue Zones residents I’ve come to know have easy access to locally sourced fruits and vegetables—largely pesticide-free and organically raised,” Buettner shared in a recent blog post.

So, exactly how much should you be eating? Researchers found that eating an average of five servings per day was associated with a 13 percent lower risk of death than eating only two servings per day. Variety is also key—so next time you toss together a Caesar salad, perhaps swap some shaved and roasted Brussels sprouts in for your regular romaine?

What are the best fruits for longevity?

Although there are a few popular fruits found in the Blue Zones to pick from, Buettner doesn’t believe folks should limit (or pressure) themselves to only consume the ones on the list. “Don’t try to force yourself to eat the ones you don’t like. That may work for a while, but sooner or later, it will fizzle,” Buettner says.

Instead, he suggests trying a wide variety of fruits (and vegetables) and seeing what sticks. And if you have trouble getting access to fresh fruits, Buettner notes that frozen ones are equally swell. “In fact, they often have more nutrients in them since they’re flash-frozen at the time of harvest rather than traveling for weeks to your local grocer’s shelves,” he says.

Now, let’s get to the moment we’ve all been waiting for. Here are the top eight fruits for healthy aging commonly consumed in the Blue Zones:

1. Avocados: They’re a great source of healthy fats, fiber, carotenoids, and antioxidants.

2. Bananas: One word: Potassium. Along with potassium, bananas are also high in magnesium. Together, these two nutrients can help promote restful sleep, so it might be a good idea to nosh on a banana before heading to bed.

3. Bitter melons: Folks in Okinawa eat this fruit regularly. They’re super hydrating, and can potentially help regulate glucose levels.

4. Lemons: Lemons and longevity go hand in hand. One reason why? This citrus-forward fruit has loads of polyphenols that have been linked to anti-aging benefits.

5. Papayas: This fruit is high in fiber and has been shown to help boost gut health (a key indicator of healthy aging), promote regularity, and reduce constipation.

6. Pejivalles (peach palms): Also known as pejibayes, these peach-like fruits are commonly consumed in Costa Rica. The benefits of this fruit include fiber, antioxidants, and essential vitamins and minerals.

7. Plantains: The less-sweet version of bananas, plantains are lower in sugar than the closely-related fruit. Additionally, plantains also contain more vitamin C, magnesium, and potassium than bananas…not to mention loads of gut-healthy fiber.

8. Tomatoes: Tomatoes are a great source of lycopene, an anti-inflammatory plant compound known to boost heart health and longevity.

Pro tip: Buettner suggests that upping your fruit intake will be easier if you make their presence known. By that, he means placing a fruit bowl in the middle of your kitchen on the counter or in an area that gets a lot of traffic and visibility. According to him, the more we see the food, the more likely we are to eat it, especially if it’s one we really do enjoy.

Pro tip: Buettner suggests that upping your fruit intake will be easier if you make their presence known. By that, he means placing a fruit bowl in the middle of your kitchen on the counter or in an area that gets a lot of traffic and visibility.

Now, let’s move on to other important topics—like which foods can help you poop:

One of our newly-discovered (code for “slightly more adult-friendly”) ways to enjoy an sweet summer treat? This recipe for two-ingredient strawberry lemonade sorbet—it’s equal parts delicious, easy, and pretty to look at. Ahead, find the simplest way to make homemade sorbet… batteries and colorful tongue not included.

How to make two-ingredient strawberry lemonade sorbet

Consider this two-ingredient dessert the perfect mashup of two summer staples: lemonade and ice cream. In a recent TikTok video by @crowdedkitchen, we learned that you can make homemade sorbet from the comfort of your home. Best part? There’s no need to invest in a fancy ice cream machine. Instead, all you need is one food processor, four lemons (or three-quarters cup of juice), five cups of frozen strawberries, one-third cup of agave or honey (optional), and only five minutes of your time. Easy enough, right?

@crowdedkitchen STRAWBERRY LEMONADE SORBET Just 3 ingredients & served up in the cutest lemon half for an easy summer treat that we can’t get enough of. #strawberry #pinklemonade #strawberrylemonade #lemontok #lemon ♬ original sound – Crowded Kitchen

First things first, start by cutting the lemons in half lengthwise, then squeeze the juice of the lemons and remove the seeds. (Note: Don’t toss the lemon halves!) Then, in a large food processor, combine the frozen strawberries, lemon juice, and the sweetener of your choice—if desired. Blend until thoroughly combined and the mixture resembles sorbet. Of course, you can serve it right away for a soft-serve dessert. However, if you’re feeling extra fancy schmancy and want to take things up a notch, listen up.

Remember the lemon halves we mentioned earlier you shouldn’t throw away? The creators behind Crowded Kitchen ingeniously reused them as molds (!) for the sorbet filling. Talk about a brilliant waste-free food hack. To make ‘em, they simply scoop away all of the fruit’s pulpy guts and fill each lemon shell up to the brim with the Barbie-pink strawberry lemonade sorbet. To ensure the filling has time to set and doesn’t fully melt in the process, place them on a small sheet pan and freeze them for a few hours before serving.

If you have any leftovers (unlikely, but just saying), feel free to add the remaining sorbet into a small loaf pan to freeze for an ice cream shop-style, scoopable tub of ice cream to nosh on throughout the week.

Another tasty flavor variations to try

Not a huge strawberry fan or lemon head? Crowded Kitchen shared a follow-up mango lime sorbet recipe that’s equally delicious.

@crowdedkitchen MANGO LIME SORBET Island way sorbet who?? Make it yourself with wayyy less sugar and no dairy for the cutest (and most delicious!) summer treat. #mango #sorbet #easyrecipes #mangosorbet ♬ original sound – Crowded Kitchen

The difference this time is that here, you’ll carefully carve out the flesh of the mango (instead of a lemon) without damaging the peel to create a shell for the ice cream. Then, once successfully removing the mango meat, transfer the diced-up fruit onto a sheet pan to freeze. After it’s fully frozen, you’ll continue making the DIY sorbet by applying the same methods as the strawberry lemonade version.

As a refresher to the recipe, combine five cups of frozen mango, a quarter cup of freshly-squeezed lime juice, and a quarter cup of the sweetener of your choice (again, it’s optional). Blend until smooth and creamy. Finally, fill the mango boats with the homemade sorbet and freeze them until solidified. 

Of course, mango lime and strawberry lemonade are superior flavor combinations. But the choice is ultimately yours, and the options for whipping together different variations are virtually endless—a few others come to mind: cantaloupe lime, pineapple coconut, or pomegranate lemon. Keep ‘em coming, we say!

Next on the menu? Dairy-free pineapple ginger Dole Whip:

“Having good oral health is imperative for our physical and psychological well-being,” says Dani Benyaminy, DDS, a cosmetic dentist based in Los Angeles. “Nonetheless, most folks fail to realize how important oral health is until there is a major issue that forces them to rethink their routines.” Such issues include but aren’t limited to enamel erosion, tooth decay, gum disease, discoloration, and bad breath. Arguably, the lot of us wouldn’t prefer to wait to course-correct after any of these scenarios come into play, which is why Dr. Benyaminy encourages us to be more proactive to support oral health.

One simple tip we can enact from this day forward takes only a few seconds but can make a major difference in the long run: rinsing after drinking highly acidic beverages. Ahead, see how a quick post-sip swish can save your smile, plus which drinks have the potential to be the biggest offenders.

Why you should rinse your mouth after drinking acidic beverages

Dr. Benyaminy says that overexposure to highly acidic drinks increases the risk of enamel erosion. (As a friendly reminder, enamel is the outer protective layer of your teeth.) “Enamel erosion increases the risk for decay, sensitivity, staining, and in some cases increased tooth wear and/or fracture,” he explains. Again, not a single one of these scenarios is ideal to address after the fact, which is why taking greater care of our oral health via protective daily habits is crucial. “The truth is that you can have the dental health of your dreams if you are willing to do the work to make it happen,” Dr. Benyaminy says.

Enter: making it habitual to head to the sink for a quick swish-and-spit after sipping on acidic bevs. “This helps to neutralize the acid by bringing the pH levels inside your mouth up,” says Dr. Benyaminy. (Another friendly reminder for those of us, myself included, who weren’t the strongest students in high school chemistry: “A neutral pH is considered to be seven. Anything that lowers that value is considered to be acidic,” he explains.)

Acidity aside, some of these beverages contain added sugar, which amplifies the risk of damage to your teeth. “Bacteria in the mouth feed off the sugar and create an acidic byproduct that further increases the risk for erosion and decay,” Dr. Benyaminy shares.

4 highly acidic drinks that can lead to enamel erosion

1. Soda with added sugar

It’s no surprise that sugary sodas aren’t great for your health at large—and this fact extends to oral health, too. Dr. Benyaminy says that they’re amongst the most highly acidic beverages around, with a pH level around 2.5 to 3.5. When consumed regularly and consistently, these carbonated drinks “erode tooth enamel over time, increase the risk of cavities, and cause noticeable staining due to the combination of acids and sugars,” he says.

2. Fruit juices

Dr. Benyaminy notes that store-bought fruit juices also aren’t stellar for oral health, again due to their high acidity and sugar content. He calls out apple juice (with pH levels ranging from 3.0 to 4.0) and orange juice (with pH levels ranging from 3.3 to 4.2) in particular. Despite the nutritional benefits of each—such as their antioxidant content and ability to count towards your daily fruit intake, if they are, in fact, 100 percent fruit juice—you’ll still want to be mindful of your intake. “They can contribute to tooth erosion and enamel damage if consumed regularly and in large quantities,” the dentist notes.

3. Coffee

As *amazing* as coffee is (IMHO) for its taste, antioxidant profile, and of course the energetic boost it provides, it’s less of an all-star in the dental department. Yes, it has the ability to stain your teeth—and it’s also pretty acidic depending on which brew you choose. “Coffee generally has a pH of 5-5.5,” says Dr. Benyaminy. However, he continues to say that cold brew tends to be less acidic due to the extraction process. Whether oral health, digestive upset, or both concern you, you may want to opt for the cold stuff. You can also purchase low-acid coffee or rely on creamer, extra water, or even baking soda to tamper down acidity.

4. Sparkling water

While sparkling water has many merits—including but not limited its ability to hydrate you as much as plain H2O will—they, too, should be followed up with a quick rinse. “Sparkling water is a great alternative to regular sodas. However, it is still acidic,” Dr. Benyaminy explains. He also notes that those with added flavors tend to be more acidic than others.

Final tips

While you don’t need to restrict these acidic drinks completely, rinsing after consuming them can protect your enamel and teeth more efficiently in the long-term. In addition, Dr. Benyaminy suggests using a straw, when possible, to bypass the fluids’ direct exposure to your teeth.

He also advises against prolonged sipping. “The longer your teeth are exposed to the acidic drink, the more detrimental it is,” Dr. Benyaminy concludes.

Too niche or at least somewhat relatable? Regardless, to answer all of your burning (nitro coffee) questions, we went straight to the source and chatted with Aaron Robinson, an equipment program manager at Starbucks. Ahead the coffee expert explains what nitro coffee is (finally, we know!), the difference between nitro cold brew vs. cold brew, and exactly how Starbucks makes it in stores so you feel much more prepared (and potentially inclined) to order it next time you’re in line.

What is nitro cold brew coffee, according to a Starbucks coffee expert

It’s safe to say that Robinson knows the ins and outs of Starbucks coffee. The coffee pro began with the company 20 years ago as a barista and has since held several roles, including manager of coffee education. Nowadays, Robinson works with the research and development department to implement new coffee brewers and equipment for a seamless barista experience. One coffee innovation he can’t get enough of? Nitro coffee.

Although the name gives science experiment, Robinson reassures us that nitro cold brew coffee is far less intimidating than it sounds. In truth, it’s basically an amped-up version of their original cold brew. “To create Starbucks’ nitro cold brew, we begin with our signature cold brew, which is slowly steeped in small batches for 20 hours in each of our stores,” Robinson says. This is where the nitro (which is short for nitrogen) bit comes into play. “Nitrogen is infused into the cold brew as it pours from the tap.”

Nitro cold brew vs. cold brew

Robinson explains that this infusion creates microbubbles, which give the coffee a cascading, silky texture and luxurious mouthfeel. “The result is a velvety-smooth coffee with a subtly sweet flavor and a rich, creamy head of foam,” he says.

Although there are no added ingredients (aside from nitrogen) in their nitro brew, Robinson notes that it’s not uncommon for folks to notice hints of sweetness that they wouldn’t get from regular cold brew alone. “When coffee is brewed at a cold temperature, the result is a lower acidity and a smoother coffee profile. Although there is no sugar or sweetener added, the nitro cold brew seems sweeter and creamier than the iced cold brew because of how the nitrogen interacts with and smooths out the coffee flavor,” Robinson says. As such, if you’re looking for a low-sugar alternative to your usual order, nitro coffee might be your best bet.

“When coffee is brewed at a cold temperature, the result is a lower acidity and a smoother coffee profile. Although there is no sugar or sweetener added, the nitro cold brew seems sweeter and creamier than the iced cold brew because of how the nitrogen interacts with and smooths out the coffee flavor,” Robinson says.

What are some of the key elements for making nitro cold brew coffee?

In a previous conversation with another Starbucks coffee pro, we learned that the beloved chain operates like a well-oiled machine due to the strict benchmarks established to maintain consistency across all 35,000 stores. Thankfully, Robinson clues us in on some of the key elements for making nitro cold brew coffee like a Starbucks barista.

For starters, Robinson says the type of coffee ground used makes all of the difference. “Starbucks Cold Brew is made using a coarse-ground, medium-roast coffee that brings chocolatey notes and a well-rounded flavor,” he says. “When making cold brew, a coarse ground coffee is ideal since the water and coffee grounds spend 20 hours together. If the grinds are too small, then instead of a tasty concentrate, the result would be a thick coffee sludge,” Robinson says. No, thank you!

BTW, Starbucks’ Cold Brew Blend features coffees from Colombia and East Africa. “Latin American and African coffee growing regions produce coffees that result in great tasting cold brew,” Robinson says.

Of course, by now, we know that nitro cold brew is made using the same brewing method as their regular cold brew, except for the obvious addition of nitrogen to the latter. But, if you intend on making it at home, you might need to invest in some fancy (potentially expensive) coffee-making gear. “We use a tap system to infuse nitrogen into the Cold Brew,” Robinson says.

That said, if that’s not plausible, Robinson says there is an easy workaround and way to keep nitro cold brew coffee on tap at all times (from the comfort of your home). “With canned Nitro Cold Brew, nitrogen is infused as soon as you open the can, creating a delicious nitro cold brew on the go,” he says. This, in turn, will yield similar results to the nitrogen tap-infused cold brew beverages you can get in stores. *New life hack unlocked.*

And, if this isn’t convincing enough, according to a recent Starbucks earnings call, two out of three customers purchase cold coffee, which has become their third fastest-growing segment over the last two years. As per our calculations, considering nitro coffee is the glow-up version of good ol’ cold brew, do we have a major trend alert on the horizon? We dare to say yes.

An RD shares the (many) benefits of drinking coffee:

When said “ole faithful” inevitably begins to wear down with age and you find yourself in urgent need of a replacement, let us turn you on to the most compact and reliable blender we’ve met yet, the Beast Blender. Indeed, as the name implies, this ultra-efficient blender is nothing short of a kitchen beast. Don’t let the small size fool you, because it really does it all.

Ahead, I break down the pros and cons (there are very few) of this model and why it’s become my absolute go-to for everyday blending tasks, especially when smaller-batch blending projects are on the menu.

Beast Blender Plus + Hydration System — $165.00

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What happened when I took the Beast Blender for a spin

First things first, I’ll come right out and say it: I love my new Vitamix Propel Series blender. That said, the bulky piece of machinery tends to occupy waaay more room than I’d like on my already-scant countertop space (major thumbs down). And can’t we all agree pulling out the big ol’ blender when making a refreshing strawberry smoothie for a party of one can feel a bit…much?

This brings me to my next truth—which is that for my no-fuss, pre-caffeine morning smoothies, the Beast Blender is what I inevitably reach for. This came as a major surprise (believe me when I say that I, too, have seen the blender all over every aesthetic vid on BlenderTok). But after testing the blender for nearly two months straight, I can hands-down say it’s most definitely worth every penny.

The details

I got my hands on the Beast Blender Plus + Hydration System, which typically retails for $195 but is currently on sale for $165. (Run, don’t walk!) It comes in three neutral color options: Cloud White, Carbon Black, and Pebble Grey. I opted for the Cloud White, which has a slightly off-white hue and major aesthetic vibes. In truth, the ultra-sleek appearance is one of the main selling points of this appliance, IMO. (She cute.)

But it’s not all beauty—the Beast’s packed with a powerful 1000-watt motor that’s housed in the smooth, cylindrical, and not-bulky-whatsoever base of the blender. And, like I said, it really has a mind of its own. The Beast Blender monitors its blade speed and makes constant adjustments to maintain consistent speed and torque. It also gauges the internal temperature to avoid overheating when blending hot liquids.

Moving up: The actual blending vessel can double as a to-go cup. (The Beast Blender Plus actually comes with two, a small and large option.) And aside from the base, blender, and blending vessels, you’ll also find a storage lid, drinking lid, and their signature Beast Hydration System that’s a 750-milliliter glass vessel with an infusion chamber, its own drinking lid, and carry cap. Staying on top of our hydration game just got all the more enticing.

The test run

There are two things I look for in a blender: power and practicality. And the Beast Blender has ‘em both. As I mentioned, I’ve been working with the blender for two months straight at this point, so it’s safe to say that I’ve become very well-acquainted with what it can and can’t do.

My initial trial runs were rather elementary (in terms of blender tasks). First, I made a protein-rich blueberry smoothie, which was perfectly blended with the touch of a button. Smoothie test, check. Then, I made a Greek-style avgolemono soup, which called for the blending of some hot stock, rice, lemon juice, and an egg yolk to help thicken the soup, which didn’t overheat or cause any leaks. Soup test, check.

At this point, I felt confident enough to move on to phase two: Blending heavy-duty ingredients to test the true power of this appliance. This is where Brazilian lemonade comes into play. To make this recipe, you must blend whole lime wedges, which isn’t an easy feat for some blenders. And, you guessed it, it worked perfectly. Mind-blowingly well, for that matter.

Now, let’s move on to the practicality aspect. Part of what makes the Beast Blender so sleek (and minimalist) is that it has only one button. *Cue sigh of relief.*

At the touch of the button, the Beast Blender initiates a one-minute blend program with automatic intervals to achieve optimal blending. Alternatively, you can press and hold for less than one second at a time to pulse ingredients together. I found that both options worked well, generally speaking. However, if you’re looking for more control, then the one-button option might feel a bit limiting in some cases.

All in all, I do find myself constantly reaching for this blender… all of the time. Want to make homemade pesto? Use the Beast Blender. How about a refreshing coffee frappuccino? Yup, the Beast Blender is your BFF. Don’t believe me? See the blender in action for yourself in this whipped strawberry ricotta Instagram post I recently made to top a batch of homemade avocado bread.

@wellandgood This bread recipe might be our favorite one yet! #iamwellandgood #avocadobread #fiveingredientrecipes ♬ оригинальный звук – Яричек

How to make a gut-healthy golden milk smoothie:

Needless to say, the process can feel very wasteful, especially when you’re feeding a developing starter multiple times a day. The bright side? There are tons of sourdough discard recipes—from pancakes to crackers to pizza dough—to make instead of throwing it (and your efforts) down the drain. So next time you find yourself patiently waiting for sourdough starter to fully activate into bubbly goodness—which can take upwards of several weeks—try cooking up a few equally tasty treats using your starter. The sourdough discard recipes you’ll find below are the best thing you’ll try since sliced bread.

Does your sourdough discard have to be active to use?

First things first: Why is it “okay” to use sourdough discard in a recipe if it’s meant to be… discarded? While not-yet-active sourdough starter might not be able to fully leaven a loaf of bread with large open crumbs, it’s perfectly fine for recipes that don’t require lively yeast (in other words, much rising). Think pancakes, pizza dough, waffles, and crackers.

Additionally, if there’s a need for a baked good to grow to new heights, you can always supplement the sourdough discard with leavening agents, like baking powder or soda.

5 delicious sourdough discard recipes

1. Sourdough Discard Pancakes

It’s safe to say that brunch is basically incomplete without a good ol’ stack of flapjacks. And although a boxed pancake mix is great in a pinch, there’s something so rewarding about making ‘em from scratch. In truth, making DIY pancake mix is extremely unfussy. All you need are pantry-staple ingredients like flour, milk, and eggs. So, to give a simple recipe an added hint of extra flavor, call in the sourdough discard, like in this recipe by Modern Farmhouse Eats. Hope you have the maple syrup on tap and ready to go.

Get the recipe: Sourdough Discard Pancakes

2. Sourdough Discard Crackers

As mentioned, although sourdough discard might not be a great leavener, it’s perfect for recipes that don’t call for much rising action, like these sourdough discard crackers by Little Spoon Farm. Best part? All you need are four ingredients: sourdough starter discard, melted butter, dried herbs, and salt. Yep, that’s all, folks.

Get the recipe: Sourdough Discard Crackers

3. Sourdough Discard Pizza Dough

One word: Pizza. Need I say more? If an excuse to make pizza isn’t already convincing enough on its own, this sourdough discard pizza dough recipe by Pantry Mama is the easiest way to ensure you cut down on food waste while making a tasty meal. Plus, if you make extra, you can easily freeze the dough balls for the next pizza party—future you will thank you tremendously.

Get the recipe: Quick, No-Yeast Sourdough Discard Pizza Dough

4. Sourdough Discard Waffles

We hear you. You’re not really a pancake person, but waffles are definitely your jam. Well, we have good news for you because these sourdough discard waffles by Little Spoon Farm certainly won’t disappoint. The only thing to remember is that you’ll want to prepare your batter ahead of time and have time to settle overnight. Basically, you’ll dream of the waffles you’ll eat for breakfast all night long. Sorry, not sorry. 

Get the recipe: Sourdough Waffles (or Pancakes)

5. Sourdough Discard Blueberry Muffins

Throw your baker’s hat on because soon you’ll be making Fifteen Spatula’s homemade sourdough discard blueberry muffins recipe. Trust: They’re moist, tender, and crumbly, with the perfect blueberry-orange flavor plus a hint of vanilla. Swoon. But that’s not all. They’re ready in just 32 minutes, to be precise, from start to finish. To break it down, it’s only 10 minutes of prep work and 22 minutes of cooking time. The hardest part will be waiting for them to cool down before digging right in.

Get the recipe: Sourdough Discard Blueberry Muffins

A dietitian delves into gluten 101: