Category Archives: NUTRITION

7 Misconceptions About Healthy Food

Several years ago, I was convinced I was totally healthy. I watched my calories, I had a normal BMI, and I took a daily gummy vitamin — but I felt terrible. I didn’t know why until I went to the doctor and discovered that I had seriously low blood sugar and anemia. How did this happen? I thought. I’m such a healthy eater! Like many people, I had some misconceptions about healthy food that needed correcting (and I now feel 100% better after adjusting my diet accordingly).

7 Silly Misconceptions About Healthy Food

Trying to live a healthy lifestyle, but feeling confused about what that even means? We’ve fact-checked seven of the most common food myths out there to help you get on the right track once and for all.

1. Carbs are Evil

If I could eliminate one nutritional misconception from people’s minds, this would be it. Hands down. People have such weird issues with carbs. Part of me understands, because your daily intake of refined carbohydrates should be limited — and ketogenic diets can certainly prove beneficial for certain individuals. But what about fruits, vegetables, and the much-maligned but totally nutritious white potato?

misconceptions about healthy food

Not evil, folks. In fact, bodybuilders with like 3% body fat eat white potatoes for energy, so that tells you everything you need to know. Sure, smothering said potato in butter, cheese, and sour cream changes things a bit. But for the love of all things holy, don’t eliminate an entire macronutrient from your diet all because some celebrity swears it’s how she dropped 10 pounds right before a photo shoot. Some of the most nutritious eats on the planet fall into this food group, and to ban carbohydrates from your daily menu entirely is all sorts of nonsense.

2. Fat Makes You Fat

misconceptions about healthy food

Healthy fats are such a vital component of a healthy diet; in fact, these satiating macronutrients should comprise roughly 30% of your daily caloric intake. Avocados, olive oil, and natural peanut butter all make you feel full while keeping your skin, hair, and nails looking their best. So go ahead — pay extra for that side of guac. In fact, consider it a beauty treatment.

3. Fresh Produce is More Nutritious

When fruits and vegetables are first harvested, they are healthier — but those benefits begin to fade as they slowly make their way into your local grocery store. On the other hand, frozen and canned produce is packaged right after it’s sourced, so the nutrients are sealed in as a result. That means you’re probably better off eating canned carrots than those “fresh” ones you bought three days ago. Who knew?

4. Protein = Meat

If I had a penny for every time someone told me my vegetarian diet is protein-deficient, I’d have a couple of dollars by now. (Which doesn’t sound like much, but hey, I said a penny.)

Meat-free lifestyles and high-protein diets are not mutually exclusive, despite what some people may assume. And while meat is certainly a good source of protein, meat eaters are more likely to have higher intakes of saturated fat and cholesterol.

Chickpeas, beans, quinoa, nut butters, and edamame are all packed with protein, and these healthy foods are a wonderful addition to anyone’s daily menu.

5. Diet Foods are Diet-Friendly

misconceptions about healthy food

Oh, no. No, no, no. Labels like “fat-free” and “sugar-free” do not mean healthy — in fact, they can actually mean quite the opposite. Sugar-free usually just implies that a lot of questionable chemicals have been added to the mix to create an artificial sweetness, while fat-free typically means that refined sugar has been thrown in to make the final product taste better.

As for diet soda? That’s another big no-no. Recent research has actually linked these drinks to an increased risk of stroke and dementia.

6. Organic Food is Always Best

Hey, I’ve seen organic gummy bears, so let’s not pretend that an organic label means that snack food is super nutritious. Buying organic fruits and vegetables is a great way to avoid pesticides, but mindlessly indulging in organic candy won’t do anything for your health or your waistline.

7. Juice is a Great Substitute for Fruit

misconceptions about healthy food

A lot of people mistakenly assume that fruit juice is the perfect way to get a good, healthy dose of antioxidants, but it’s just not as good as the real deal. Juice is loaded with sugar, but it lacks the fiber content found in whole fruit. Stick to eating your favorite fruits instead, or water your juice down so that you’re getting a hint of fruity flavor without the sugar overload.

Which of these misconceptions have you fallen for, and which healthy foods do you include in your daily diet? Keep the conversation going in the comments!

The Easiest Ways to Boost Your Metabolism

Quite simply, metabolism refers to all chemical reactions in the body (the terms metabolism and metabolic rate are also used interchangeably). It’s basic science: the higher your metabolism is, the more calories you burn and the easier it is to lose weight. Conversely, if you have a slow or sluggish metabolism, you will likely feel low on energy, find yourself gaining weight despite your best efforts, and you might even struggle with depression or other mood disorders. Here are nine ways to boost your metabolism that you can start right away.

Don’t skimp on protein

While all foods raise your metabolic rate for about three hours after eating, protein raises it by up to 30%, compared to 5-10% with carbohydrates and 3% with fats, according to a 2014 study. Furthermore, protein is key to feeling full, therefore reducing cravings and overall calorie intake throughout the day. Strive to eat protein with every meal and snack.

Pretty woman eating bowl of salad at home in the living room

Drink green tea

Studies have shown that the simple act of drinking green tea can boost your metabolism by 5%, and burn more fat. Always opt for natural green, jasmine or oolong tea, and steer clear of canned or bottled versions that contain a long list of other ingredients (primarily sugar).

iced green tea
Image: Pixabay

Eat more spicy foods

Don’t like spicy? Well, maybe give it another shot. Capsaicin is a primary ingredient in hot peppers, and is known for its metabolism-boosting effects. One study even suggested that eating enough capsaicin could burn an extra 10 calories per meal.

spicy dish food
Image: Pixabay

Drink coffee

The news that coffee can boost your metabolism by up to 11% will probably make many coffee drinkers very happy. The leaner you are, the more coffee will likely boost your metabolism, and vice versa. Remember though, if you suffer from anxiety or insomnia, don’t overdo it.

hot coffee cappuccino
Image: Pixabay

Try interval training

Workout ruts and chronic cardio can wreak havoc on your weight loss plan, but high intensity interval training (HIIT) can seriously take it to the next level. Multiple studies have proven that short bursts of very intense exercise will burn more fat and increase your post-exercise metabolism much more than endurance cardio will. Instead of bee-lining it to the elliptical machine, try your gym’s Tabata class. You can also easily do HIIT at home, getting in a great workout in just 15 minutes.

tying shoes fitness exercise
Image: Pixabay

Drink cold water, but not with meals

Drinking water, period, will help to speed up your metabolic rate. One study even showed that drinking a half liter of water sped up children’s metabolism by up to 30% for an hour afterwards. Cold water might boost your calorie burning potential even more, but can also interfere with digestion if consumed with food. Keep your meal-time water to room temperature, but opt for icy cold any other time of day.

cold bottle water

 

Get up

Sounds obvious, but if you spend the bulk of your day sitting, your metabolism is suffering. Getting up every hour from your desk and walking around will not only burn more calories, but prevent you from developing some serious muscle imbalances (back pain, hunched shoulders, etc).

woman at work with tablet

 

Use coconut oil

Coconut oil contains medium chain fatty acids, which are known for their fat burning and metabolism boosting properties. Replace any vegetable oils you might be using (canola, soy, corn, etc) with coconut oil in cooking.

st lucia coconut pieces
Image: Pixabay

 

Get your beauty rest

Don’t roll your eyes at this one, as it is biologically nearly impossible to lose weight if you’re not sleeping enough. Lack of sleep takes a serious toll on your hormone levels, and in any battle against your hormones, you will not win. Studies show that lack of sleep is hugely related to obesity, due mainly to its metabolism-lowering effects.

sleeping woman city 

Whatever your goal, boosting your metabolism will raise your energy levels and support weight loss efforts. If you already do all of these things but still feel sluggish or like something just isn’t right, speak with your doctor.

A Ketogenic Diet: What It Is and Who It’s For

A low-carb diet has many variations — the ketogenic, AKA “keto” model being one — and on a surface level is simply a diet low in carbohydrates. However, the reasons behind why a low-carb diet can be beneficial, if it is or isn’t right for you, and how to begin are a bit more complicated.

First of All, What is a Carbohydrate?

Before getting into the details of a low-carb diet, let’s make sure to have a proper understanding of what a carbohydrate is, exactly.

There are three macronutrients: protein, carbohydrates, and fat. Out of these three, fat is the slowest burning macronutrient (it takes the longest to break down in the body), followed by protein and then carbs. Carbohydrates are naturally occurring in certain foods such as starches, sugars, and fiber, and the healthiest sources are vegetables, fruits, and whole grains.

ketogenic diet

Unfortunately, the SAD (Standard American Diet) includes excessive carbs in the form of breads, pastas, baked goods, and processed/packaged foods. Not all carbohydrates are created equal, and there is a big difference between complex carbohydrates and simple carbohydrates.

Simple carbs are refined carbs that have had their vitamins, minerals, and fiber largely stripped via processing, and are the ones widely linked to a myriad of diseases such as obesity, heart disease, and type 2 diabetes.

What Constitutes a Low-Carb Diet? 

Not all low-carb diets are created equal, either, as there are various ways to go about it depending on your goals, lifestyle, activity level, body composition, gender, age, and nutritional needs.

100-150 Grams

This is the most moderate version and is a great place to start. You can fairly easily reach this amount of carbohydrates by simply omitting refined sugars and grains, and eating the bulk of your carbohydrates from all veggies, fruits, and moderate amounts of whole grains. This option is great for moderate weight loss or for maintaining your current weight, along with supporting overall health and disease prevention.

50-100 Grams

This option is definitely more restrictive, and will usually lead to faster weight loss. It still allows for most all non-starchy veggies, some starchy veggies, and about one to two pieces of fruit per day.

30-50 Grams (Ketogenic Diet)

Eating under 50 grams per day (closer to 30), is known as the ketogenic diet. It’s quite restrictive but can offer some pretty impressive benefits to certain people. For example, if you are obese and/or suffer from a metabolic disorder (like diabetes), this diet can be very effective. Your body enters a state of ketosis, which basically switches your brain’s energy source from glucose to ketone bodies. On this low-carb model, you will eat a lot of low-carb veggies (like leafy greens) and very moderate amounts of low-carb fruits (like berries). Starchy veggies (like sweet potatoes, potatoes, and winter squashes) are prohibited, and you’ll get more of your calories from healthy fats.

If you’re considering a ketogenic diet, it is best to consult with a trusted healthcare professional, as this model is not appropriate for everyone.

Benefits of a Low-Carb Diet

Weight Loss (Especially Around the Mid-Section)

ketogenic diet

Multiple studies have shown that people lose weight faster on a low-carb diet versus a low-fat diet, without needing to restrict calories as much (meaning you can eat more calories on a low-carb diet than a low-fat diet and still lose weight).

Research also shows that low-carb dieters lose two to three times the weight compared to low-fat dieters and experience far fewer cravings and less hunger.

Low-carb diets are especially helpful in reducing visceral fat, which is fat that accumulates around our vital organs, giving us not only that “muffin top” look but also putting us at far greater risk for heart disease, diabetes, and other chronic diseases.

A Way to Eat Whole Foods

One nice side effect of eating a low-carb diet is that you will naturally phase out the “bad” carbs and focus in on the “good” carbs. Eating under 150 grams of carbs per day does not allow you to include refined flours and sugars like breads, pastas, and baked goods. Instead, you’ll be eating dark, leafy greens and other non-starchy veggies, and all of your carbs will come from nutrient-dense sources.

ketogenic diet

Support of Chronic Health Conditions 

All low-carb diets (but especially the ketogenic diet) have been linked to prevention and treatment of neurological conditions and metabolic disorders. For example, the keto diet has been long studied for its treatment of epilepsy in children, and is also thought to support Parkinson’s and Alzheimer’s diseases.

Low-carb diets are also known for their ability to treat metabolic syndrome (which involves high blood sugar, blood pressure, and triglycerides along with low HDL/“good” cholesterol and excess abdominal fat).

Craving and Appetite Control

Plain and simple, you won’t stick to a diet that leaves you hungry and craving carbs. Low-carb diets really are the best way of eating to lose weight and experience less cravings and decreased appetite, since both fat and protein are slower to digest than carbohydrates and effectively work to regulate blood sugar levels and keep us satiated. In fact, many people find that they can lose weight on the low-carb model without counting calories.

What to Expect on a Low-Carb Diet and How to Assess Progress

After starting a low-carb diet, you can assess your progress in a few different ways. The number on the scale will probably drop, but remember that this isn’t the only (or best) marker of success. Your body composition will likely change (more muscle and less fat), and you can assess this by simply noting how your clothes fit. You can also keep body measurements using a tape measure (getting someone to help you makes it easier), or taking progress pictures.

ketogenic diet

The first days of a low-carb diet can bring on symptoms sometimes such as fatigue, cravings, and a foggy brain, which is the process your body is undergoing of learning how to turn fat into ketone molecules that supply energy to your brain. (This especially happens on the ketogenic diet.) The process of relying on fat for fuel instead of carbs can take anywhere from a few days to several weeks, depending on the person. 

What if Im a Vegetarian?

While it is more challenging, vegetarians can also adopt a low-carb diet model. Reaching a state of ketogenesis will be nearly impossible (especially if you are vegan), but you can certainly still reap some of the benefits.

If you are willing to eat dairy, a low-carb diet will be easier. Excellent dairy sources of protein that are low-carb include Greek yogurt, eggs, grass-fed butter, ghee, and cheese. These foods also are higher in vitamin B-12 than plant foods.

ketogenic diet

Along with dairy, you’ll also need to include high protein, low-carb veggies and fruits such as cauliflower, tomatoes, onions, bell peppers, eggplant, brussels sprouts, and broccoli. Berries are a great addition as are avocados, olives, and high-protein nuts and seeds. Coconut oil is one of the best fats to include for all low-carb dieters.

So, Whats the Verdict?

To learn more specifics of what to eat on the low-carb model, check out this article. There are various ways to go about a low-carb diet, and it is best to think of it as a long-term way of changing your eating habits — not as a short-term diet. Many studies have shown that the low-carb diet is truly one of the best in preventing future disease and achieving optimal health; however, like any diet, it won’t work for everyone.

6 Healthy Dessert Recipes for One

Have you adopted a healthier lifestyle? Your body is thanking you for it. As we all know, deciding to choose healthy doesn’t come without its challenges, especially when temptation is at every corner and you have a nagging sweet tooth that just won’t quit. But a healthier lifestyle doesn’t mean you have to give up all of your favorite indulgences, either. In fact, these healthy dessert recipes meet both cravings–letting you have something sweet that you can actually enjoy, and allowing you to maintain a healthy diet. These six single-serving desserts are minimal, healthy, full of flavor, and are sure to keep you happily on track. Who said you can’t eat good and feel good, too?

Dairy-Free Strawberry-Banana Ice Cream

strawberry banana

Ingredients

2 bananas, frozen

½ cup strawberries, frozen

½ teaspoon vanilla

optional: 2 tablespoons of your favorite non-dairy creamer

Instructions

Place ingredients in a food processor and blend until smooth (the consistency should be like soft serve ice cream). Freeze for one hour and serve cold.

Brown Rice Pudding

rice pudding

Ingredients

1 cup short grain brown rice

4 cups almond milk (or your milk of choice)

½ teaspoon cinnamon

2 tbsp organic cane sugar/coconut palm sugar

1 tsp vanilla

Instructions 

Combine all ingredients, leaving 1 cup of milk set to the side, in a rice cooker under the “Brown Rice” setting. Don’t have a rice cooker? Put ingredients in a saucepan on low-medium heat and cook for 35 minutes (or until rice is no longer tough). Once finished and the liquid has evaporated, add 1 cup of milk and mix together. Enjoy hot.

Peanut Butter Mug Cake

peanut butter mug cake

 Ingredients

2 tbsp brown rice flour

½, tsp baking powder

1 egg/flax egg

1 ½ tbsp melted coconut oil

2 tbsp almond milk

1 tsp vanilla

2 tbsp honey/agave, melted

2 tbsp peanut butter

dark chocolate chips (your desired amount)

Instructions

Combine flour and baking powder in a bowl and whisk together. Whisk in the rest of the ingredients (minus the chocolate chips) and combine well. Grab your favorite mug (a larger one works best) and pour in the batter. Top with chocolate chips. Microwave on high for 2-3 minutes and allow to cool for one minute before enjoying. (Original recipe here.)

3-Minute Banana Bread

 banana bread 

Ingredients

⅓ cup very ripe mashed banana (1 small banana)

3 tbsp coconut sugar

2 tbsp coconut oil

¼ tsp pure vanilla extract

4 tbsp brown rice flour

¼ tsp cinnamon

⅛ teaspoon baking soda

pinch salt

2 tbsp dark chocolate chips or chopped nuts, optional

Instructions

Place ingredients into a mug and microwave on 50% for one minute. Cook for additional 30 second intervals at half power until fully cooked, being careful not to overcook the bread. To check if done, place a toothpick into the center of the bread and wait until it comes out clean.

Recipe modified from lindsayannbakes.com. Find the original recipe and instructions here.

Greek Yogurt Chocolate Mousse

 chocolate mousse

Ingredients

¾ cup almond milk

3 ½ oz dark chocolate

2 cups greek yogurt

1 tbsp honey/maple syrup

½ tsp vanilla extract 

Instructions

In a saucepan, place milk and chocolate over medium heat until chocolate has melted completed. Add in honey and vanilla extract. In a bowl, spoon in greek yogurt and add chocolate milk mixture on top. Combine well and transfer to a glass and chill before enjoying. Add fresh raspberries and mint on top for more flavor. (Original recipe here.)

Piña Colada Chia Parfait

pina colada parfait

Ingredients

¼ cup chia seeds
1 ½ cups coconut milk

drizzle of honey
1 cup chopped fresh ripe pineapple
handful coconut flakes

Instructions

Before bed, grab a mason jar and mix chia seeds with coconut milk and place in fridge overnight. In the morning, mix thoroughly to ensure chia seeds aren’t sticking to the bottom of the jar. Blend pineapple in a blender or chop/mash finely. Place on top of chia pudding. Drizzle honey and sprinkle coconut flakes on top. 

10 Christmas Dessert Recipes to Satisfy Your Holiday Sweet Tooth

‘Tis the season to pig out, fa la la la la la la la la! Those are the lyrics, right?… I know that the best part of the holidays is supposed to be the joy of giving or whatever, but if you ask me — which I know you didn’t, but I’m going to tell you anyway — the best part is parking your rump at the dessert table and helping yourself to another slice of pie. If you like to indulge as much as I do, and you enjoy spending time in the kitchen, here are 10 Christmas dessert recipes that are sure to spread the holiday cheer.

10 Christmas Dessert Recipes Perfect for the Holiday Season

1. Red Velvet Cake Balls

 

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Red Velvet Cake Balls! Such a fun and festive holiday treat. 🎅🏻🎄

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Want something that’s easy to prepare but insanely delicious? Try these red velvet cake balls from Bakerella. You only need a handful of ingredients: red velvet cake mix, cream cheese frosting, and chocolate to melt and dip them in. Make huge batches, put them in festive tins, and hand them out to all your friends. Or, you know, eat them all yourself.

2. Hot Cocoa Cheesecake

If you love nothing more than a steaming cup of hot cocoa, this hot cocoa cheesecake from My Baking Addiction is right up your alley. You’ll savor every bite, from the Oreo cookie crust to the mini marshmallows added on top.

3. Reindeer Chow

 

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❤️💚 Reindeer Chow is the ultimate holiday snack mix – Chex cereal, Cheerios, peanuts, pretzels, and red & green M&Ms, all coated in white chocolate. This is an easy recipe that makes a TON, so it’s perfect for taking to all of your holiday events – it’s always a HUGE hit! 🎅⠀ .⠀ #browneyedbaker #f52grams #buzzfeast #yahoofood #eeeeeats #feedfeed @thefeedfeed #bhgfood #marthafood #thekitchn #bareaders #huffposttaste #todayfood #foodblogfeed #buzzfeedfood #buzzfeedtasty #recipe #instayum #eatingfortheinsta #bonappetit #onthetable #foodblogeats #mywilliamssonoma #tastingtable #foodgawker #realsimple #sotasty #f52oven #recipevideo #snacks #christmasiscoming

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Browneyed Baker’s Reindeer Chow is the answer to all of life’s problems. This is yet another simple recipe that is outrageously taste bud-tingling. Mix together Chex, Cheerios, peanuts, pretzels, and M&Ms, and coat it all in white chocolate, and you’ve got a holiday dessert fit for royalty. Christmas dessert recipes don’t have to be complicated to be indulgent.

4. Christmas Chestnut Yule Log Cake

If you’re feeling ambitious and want to really go above and beyond with your Christmas dessert recipes, try the Christmas Chestnut Yule log by Hummingbird High. It’s the perfect table centerpiece, and just wait until you sink your teeth into it. I’d also like to add that it photographs well for Instagram. Priorities!

5. Christmas Sugar Cookie Bars

 

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These look a bit like ugly Christmas sweaters, no? That was the intent with these✨Christmas Sugar Cookie Bars✨ But also: does Santa deserve cookies, or could he get by with bars? Could we smoosh sugar cookie dough into a pan, and slice it into cookie shapes? I’m not mad at Santa or anything, I’m just a *little* exhausted doing his job, you know what I mean? 🎅🏽 Recipe link in profile; also, if you make no other recipe from my site this year, make these sugar cookie bars with cream cheese frosting in an 8×8” pan, k? K. #feedfeed #imsomartha #foodandwine #mywilliamssonoma #fwx #f52grams #abmfoodie #buzzfeast #kitchn #thekitchn #bareaders #beautifulcuisines #gloobyfood #tastingtable #heresmyfood #buzzfeedtasty #christmascookies #christmasbaking #sugarcookies #mms

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These sugar cookie bars from Dessert for Two will give you life. The cream cheese frosting will make you weep. They’re also the perfect addition to your cookie decorating party.

6. Grinch Brownies

The peppermint extract and mint Oreo cookies really give these Grinch brownies from Cookies and Cups a nice kick. Fair warning: this will disappear from the dessert table fast.

7. Gingerbread Cookies

 

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GINGER CUTIES!!!!! 🎄 My favorite gingerbread cookie recipe is up on the blog. Clean edges, tons of spice flavor, easy to decorate with a simple glaze icing. Link in bio @sallysbakeblog PS: I have something as big as a house coming on Monday. Any guesses?! 😉😁😜 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #gingerbreadmen #gingerbread #gingerbreadcookies #homemadegingerbread #cutoutcookies #cookiedecorating #christmasclassic #cookies #cookiegram #thekitchn #tistheseason #holidaybaking #christmascookies #christmasbaking #homemade #fromscratch #bakedwithlove #thebakefeed #linkinbio #sallysbakingaddiction #sallyscookiepalooza ⠀⠀⠀⠀⠀⠀⠀⠀⠀ https://sallysbakingaddiction.com/best-gingerbread-cookies/

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You can never go wrong with traditional gingerbread cookies. Sally’s Baking Addiction has the ultimate recipe. Molasses and spices give them their iconic flavor, and the end result is irresistibly adorable.

8. Peppermint Chocolate Donuts

 

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I love gluten, but if it doesn’t agree with you so much, you’ll love these gluten-free, grain-free peppermint chocolate donuts from Broma Bakery. They’re topped with dark chocolate ganache and crushed peppermint candies, and the holidays have never tasted this good.

9. Christmas Velvet Layer Cake

 

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Layers of red velvet and green velvet cake spread with a dreamy peppermint whipped cream frosting. Get the recipe PLUS special tips for not overestimating your cake-layering abilities and making a cake that is too tall and topples over. If you caught my stories yesterday, YOU KNOW 😉😅. Tap the link in my bio!⠀ .⠀ .⠀ .⠀ .⠀ https://www.somethingswanky.com/christmas-velvet-layer-cake-with-peppermint-whipped-cream-frosting/ #cakestagram #instafood #santaclaus #foodie #christmascheer #christmaslights #love #christmasdessert #cakedesign #cooking #bakery #xmascake #foodstagram #gingerbread #buttercream #fruitcake #christmaslove #cakeart #tasty #foodphotography #santa #foodblogger #presents #christmaspreparations #winter #adventcalendar #holidaybaking #tallcakes

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Layers of red velvet and green velvet cake are spread with a dreamy peppermint whipped cream frosting. How many layers is too many? Trick question! There’s no such thing as too many. You can find the recipe over at Something Swanky.

10. Almond Shortbread

It’s fruity. It’s sweet. So soft and smooth. This almond shortbread with raspberry white chocolate frosting from Dessert First is the perfect holiday baking project.

7 Guilt-Free Healthy Holiday Recipes

With the new year on the horizon, many of us are establishing resolutions for healthier routines. Especially if your diet isn’t flexible, the holiday season ushers in a new set of challenges and temptations. It can be as difficult to find healthy winter recipes as it is to get to the gym three times a week. These healthy twists on holiday recipes include new and sometimes unorthodox ingredients to keep you on track without sacrificing quality and taste.

Baked Eggplant Ricotta

Serves: 2-3

Time: 1 hour

eggplantr

What you’ll need:

1 large eggplant

3/4 cup cornflake crumbs or panko

1/2 cup egg white

2 large tomatoes

2 teaspoons olive oil

2 teaspoons red wine vinegar

1/2 cup fat-free ricotta cheese

How it’s done:

Preheat oven to 450 degrees.

Slice eggplant into thin circles and set aside.

Pour egg whites and corn flakes into two separate bowls.

Dip eggplant in egg whites and coat with crumb mixture.

Arrange eggplant slices in a single layer on a nonstick baking sheet.

Brush oil on both sides.

Roast until eggplant is golden, flipping every 20 minutes.

Toss the tomatoes with the remaining olive oil and vinegar in a bowl.

Spoon ricotta onto each slice. Top with tomato.

Dark Chocolate Peppermint Bark

Serves: 5-10

Time: 2 hours 30 minutes

peppermint bark holiday recipes

What you’ll need:

10 ounces dark chocolate

1/2 cup peppermint candy

How it’s done:

Line small baking pan with parchment paper.

Melt dark chocolate using stovetop or microwave, until creamy.

Pour mixture on parchment paper and spread chocolate until 1/2 inches thick.

Put peppermints of your choice into ziplock bag and crush.

Sprinkle on top of melted chocolate.

Let chocolate harden in the refrigerator for 2 hours, then break into small pieces and enjoy.

Swiss Chard Spaghetti

Serves: 3-5

Time: 15-20 minutes

swisschard

What you’ll need:

1 head fresh garlic

2 pounds green Swiss chard

1 pound whole wheat spaghetti

1/2 cup Kalamata olives, cut

1 cup fat-free feta cheese

1/2 teaspoon olive oil

 

How it’s done:

Cook garlic on the stovetop with a small amount of olive oil about 5 minutes.

Stir in chard stems and leaves, and cook until tender.

Cook spaghetti in boiling water until soft.

Toss spaghetti with chard, olives, and garlic.

Serve sprinkled with feta cheese.

Baked Latkes

Serves: 2-4

Time: 1 hour

latke

What you’ll need:

1/2 cup egg white

3 medium potatoes

1 medium onion

1/2 cup oat flour

1/2 cup rolled oats

1 teaspoon coconut oil

 

How it’s done:

Preheat oven to 425 degrees and spray baking sheets with light oil.

Grate potatoes using grater or food processor and rid of excess liquid using paper towel or dishcloth.

Grate onions and add to potato mixture with oats, flour, oil, and egg whites.

Mold 1/5 cup into rounds.

Place in baking sheet and flatten. Repeat with rest of bowl.

Place in the oven to bake for 15 minutes.

Remove from oven and flip. Bake for another 10-15 minutes.

Serve warm with applesauce for extra flavor. 

Healthier Challah

Serves: 7-10

Time: About 3 hours

challah bread holiday recipes

What you’ll need:

2 teaspoons active dry yeast

1 cup whole wheat flour

1/2 cup raw honey

3 cups white spelt flour

4 organic eggs

1/4 cup grapeseed oil


How it’s done:

Add a cup of hot water to electric mixer and add honey and yeast.

Pour flour into a small bowl.

In a second bowl, mix two eggs and oil together.

When yeast has risen, stir in egg mixture.

Turn mixer on low and add mix in all ingredients.

Once dough has formed a ball shape, turn speed up and allow mixture to knead for a few minutes.

Remove dough from the bowl, lightly spray bowl with cooking spray and return the dough ball to the bowl.

Cover bowl and set aside in a warm spot for two hours.

Preheat oven to 350 degrees and split dough into two sections, then split each section into threes.

Roll each third into a tube-like shape. Lay side-by-side, pinch tops together and begin braiding.

Pinch bottom ends together. Transfer the two loaves to a parchment-lined baking sheet and allow to sit for 30 minutes.

Mix two eggs with two tablespoons water for egg wash.

Brush the tops of the loaves with the egg wash and bake loaves for 10 minutes.

Remove from oven and brush again.

Bake for another 10 minutes and serve warm.

Warm Spinach Salad

Serves: 5-10

Time: 20 minutes

warmspinach

What you’ll need:

10 cups spinach

2 cups white mushrooms

1 teaspoon olive oil

2 cloves garlic

1/4 cup sliced almonds

1/2 teaspoon black pepper

3 tablespoon cider vinegar

1/4 cup red wine vinegar

 

How it’s done:

Combine spinach, mushrooms, and almonds in a large serving bowl and set aside.

Heat oil in small frying pan and add garlic with light black pepper.

Cook until garlic is browned and add vinegar.

Pour red wine vinegar over salad and toss.

Peppermint Parfait

Serves: 8

Time: 15 mins

peppermint parfait holiday recipes

What you’ll need:

1 quart fat-free vanilla yogurt

1/4 cup dark chocolate candies

Light reddi-wip

2 drops peppermint extract

1/4 cup finely crushed peppermints

How it’s done:

Scoop yogurt into medium mixing bowl and combine peppermint, extract, and dark chocolate.

Top with whipped cream, peppermints, and fruit of your choice.

You can add a few drops of red food coloring for aesthetic if preferred.

High Protein Vegetarian Dinners for a Healthy Heart and Mind

Maintaining a healthy, active lifestyle can be onerous through record-breaking ice storms and Siberian-intensity windchill. Mid-winter blues can wreak havoc on our commitment to fitness and diet, ultimately undoing much of the payoff warm-weather workouts awarded us. Aside from self-driven exercise inspiration, making the effort to eat well during the dark months can make all the difference. There are a number of ways to keep yourself active this winter, including going out and dressing up, even in the bitter cold. Cooking warm, healthy meals is another way to keep yourself on track. These high protein vegetarian meals are high in calcium and protein, two essential energy-boosting nutrients. Swap another night of takeout for one of these rejuvenating recipes.

Nutty Quinoa Tofu Bowls

Serves 2

Protein: 43g

high protein vegetarian nutty tofu bowl

What you’ll need:

1/2 cup quinoa

2 teaspoons olive oil

1 cup broccoli florets

2 tablespoons peanut butter

1 tablespoon lime juice

1 small diced bell pepper

1/2 teaspoon grated ginger

4 slices extra firm tofu, baked

2 tablespoons roasted peanuts

1/2 teaspoon brown sugar

4 tablespoons soy sauce

1 tablespoon maple syrup

1 clove minced garlic

 

How it’s done:

Cook quinoa in water according to directions while heating olive oil in a skillet over medium heat.

Add red pepper and cook until soft.

Set in a separate bowl and add broccoli to the skillet.

Cover and steam until broccoli is tender.

Combine broccoli and peppers in a separate bowl.

Mix peanut butter, lime juice, water, soy sauce, sugar, and ginger in a small bowl and set aside.

Mix soy sauce, syrup, olive oil, garlic, and pepper in a small baking dish.

Place tofu in the dish and let marinate for 30 minutes, flipping the tofu regularly.

Preheat oven to 400ºF.

Place marinated tofu on baking sheet and bake for 40 minutes, until edges are dark.

Top each quinoa bowl with two slices of tofu and chopped peanuts. Serve warm and enjoy!

 

Cashew Noodles with Broccoli

Serves 4

Protein: 26 grams

Cashew Noodles vegetarian

What you’ll need:

5 cups broccoli florets

4 cups enriched egg noodles

3 tablespoons vinaigrette of choice

1/2 cup roasted, unsalted cashews

 

How it’s done:

Bring a large pot of water to a boil, add broccoli and cook until soft.

Set aside and return water to a boil.

Add noodles and cook through until soft. Drain well.

Put vinaigrette of choice, cashews, and 1/2 cup water into a blender and purée until smooth.

Return warm noodles to mixture and broccoli.

Cook over medium heat, tossing gently, until heated through.

Serve warm with tofu or other mixed vegetables if desired.

 

Zucchini Paneer with Chickpeas

Serves 4

Protein: 28 grams

Zucchini Paneer vegetarian

What you’ll need:

1 cup chopped tomatoes

4 medium cubed zucchinis

1/2 cup water

3 tablespoons grapeseed oil

2 tablespoons chopped ginger

1 chopped red onion

1 teaspoon fenugreek seeds

1 teaspoon turmeric

1 tablespoon garam masala

1 cup diced paneer

1/2 cup chopped cilantro

1 cup chickpeas

 

How it’s done:

Heat grapeseed oil in a large skillet.

Add onion, chopped ginger, and all spices.

Cook for three minutes. Add tomatoes, zucchini, and water.

Cook until zucchini is tender. Add garam masala and cover.

Heat a nonstick pan over medium heat and add remaining oil.

Fry paneer cubes until golden brown. Add to the zucchini and stir well.

Toss in cooked chickpeas and serve with rice of choice.

 

Mushroom and Black Bean Burger

Serves 4

Protein: 30 grams

Black Bean Burger vegetarian

What you’ll need:

2 cans seasoned black beans

1 cup sliced portabella mushrooms

1/4 cup vignette of choice

1 cup breadcrumbs

1/4 cup onion, grated

4 slices swiss cheese

4 tablespoons olive oil

4 whole wheat hamburger buns

1 cup spinach

1 large sliced tomato

1 egg

1/2 teaspoon chili powder

 

How it’s done:

Drain canned black beans and mash thoroughly.

Add bread crumbs, onion, egg, and chili powder to bean mixture.

Let sit for 5 minutes. Heat olive oil in a skillet over medium heat.

Make small patties from bean mixture and place the patties in the skillet and cook for 5 minutes, flipping regularly.

Place cheese on each patty, and continue cooking until burgers are heated through.

Toast buns until golden.

Place patties on buns and top with tomato, spinach, mushroom, and vinaigrette.

 

Spinach, Mushroom, and Ricotta Grilled Cheese

Serves 2

Protein: 25 grams

Grilled Cheese vegetarian

What you’ll need:

1/3 cup reduced-fat ricotta cheese

1/4 cup fresh spinach

1/2 cup mushroom of choice

1 tablespoon basil

1 clove garlic, crushed

1 tablespoon black pepper

4 slices sourdough bread

1 tablespoon reduced-fat butter

1/2 cup reduced-fat alfredo sauce

 

How it’s done:

Fry garlic in a small amount of olive oil over medium heat.

Remove from heat and add ricotta, spinach, mushroom, pepper, and basil to the garlic.

Mix well. Spread one side of each slice of bread with butter.

Divide the ricotta mixture in half and spread it on the unbuttered sides of two slices of bread.

Return the pan/skillet to the stove over medium heat and place the sandwiches in the pan.

Cook until cheese has melted and both sides are golden brown.

Sprinkle with extra seasoning and serve with Alfredo sauce.

The Best Nutrition Bars for On the Go

Ideally, we’ll get the vast majority of our nutrients from real, whole foods that come from nature. Realistically, this isn’t always possible; and sometimes we need a healthy snack alternative to get us to our next meal. Nutrition bars are a go-to for many, and there is a wide variety to choose from. Some are hands-down better than others, so knowing which ones to choose and which to avoid is key for making the healthiest decision.

Unfortunately, a lot of popular nutrition bars on the market today are packed full of added sugars, artificial flavoring, and coloring agents, along with binders, preservatives, etc. Knowing how to read ingredient labels is important (this actually goes for any processed food), and always keep in mind that the shorter the ingredient list, the better. If you see a long list of words you don’t recognize and can’t pronounce, this is usually a bad sign.

Without further ado, here are top five on-the-go nutrition bars:

Lara Bars

Lara Bars are widely sold not only at health-food stores (Whole Foods, Trader Joe’s, etc.), but often at conventional grocery stores as well. They have a very short ingredient list and combine tasty and satisfying flavors like almonds, walnuts, coconut, dates, and blueberries. These bars have no added sugars, although they are high in natural sugars from dried fruit; so eat them in moderation. Lara Bars aren’t particularly high in protein but are made of 100% whole food ingredients, so they definitely make the list.

Clif Kit’s Organic

The ever-popular Clif Bar brand has finally added a whole foods product with their Kit’s Organic Fruit and Nut Bar. Similar to a Lara Bar, Kit’s Organic Bars are made from nuts and dried fruits and contain less than 250 calories each. They also don’t offer much protein and are fairly high in sugar, but don’t include any added sugars or artificial ingredients, which is a huge plus.

Raw Revolution Live Food Bar

Raw Revolution Bars are more likely specific to health food stores,but are an excellent option if you can find them. The founder of the company is a natural food chef and nurse, and her bars are lower in sugar than Lara and Kit Bars. They also contain nuts and dried fruit, but provide extra booster foods like spirulina and sprouted flax seeds. All in all, these bars offer more nutrition, but they do use agave nectar, which can be hard on the liver. 

Quest Bar


Quest bars are significantly higher in protein (around 20 grams), which makes them a better choice for a pre- or post-workout bar. They are also high in fiber and have a sweet taste, so they aren’t a bad option as a healthy dessert alternative (or as a snack to ward off sugar or candy binges). Certain flavors of the Quest Bars do contain the artificial sweetener sucralose, but others don’t: Opt for cinnamon roll, coconut cashew, strawberry cheesecake, or chocolate peanut butter. All in all, Quest Bars are better than the above options since they’re higher in protein and fiber and lower in carbs and sugar; they do however contain artificial ingredients. 

Kind Dark Chocolate Nuts and Sea Salt

Kind bars are the least healthy of these five options, but probably the healthiest of the nutrition bars that you can find just about anywhere (including airport mini-marts). What’s not so great is that these bars do contain quite a few artificial ingredients (soy lecithin and glucose syrup, for example), but the dark chocolate nuts and sea salt variety is surprisingly low in sugar, coming in at just five grams. These bars are also pretty low in protein and do contain added sugars, but are not a bad option in a pinch. Just be sure to avoid the flavors that have over seven or eight grams of sugar. 

How to Make Your Own Nutrition Bars

Why not make your own nutrition bars? Instead of wondering if the endless store-bought versions are healthy or not, you can actually make them quite easily in the comfort of your own kitchen, and they keep well. These can make a great snack for the adults and kids in your family and can satisfy a sweet craving almost as well as those boxed cookies you might have hidden in the cupboard. Inspired by well-known nutritionist and author Nora Gedgaudas, this Chocolate Energy Ball recipe is surprisingly simple and healthier than your average, packaged nutrition bar.

chocolate energy balls

Chocolate Energy Balls

Ingredients

1 cup peanut or almond butter (no added sugars, preferably)

1 cup of nuts or seeds (your choice, can be walnuts, pecans, almonds, pumpkin seeds, etc.)

2-3 tablespoons of ground chia or flax seeds

1/2 cup unsweetened cocoa or raw cacao powder

3/4 cup unsweetened, shredded coconut flakes

5 tablespoons softened coconut oil or butter (also sold as coconut manna)

Optional: 1/2 cup of your favorite protein powder

Instructions

  1. First, grind your nuts and/or seeds using either a food processor or coffee grinder.
  2. Next, simply mix everything together in a big bowl, adjusting your quantities if needed. It’s pretty hard to mess these up, so if the consistency is too dry, add more coconut oil; if too wet, add more shredded coconut or ground nuts.
  3. Once everything is combined, form them into balls and layer in a Tupperware or any other container using parchment paper in between your levels. No cooking is necessary; you’ll just need to refrigerate them for about an hour or place them in the freezer for 20 minutes.
  4. They’re ready to go! Store in the fridge for about a week, or in the freezer for a few months.

 

While store-bought or homemade nutrition bars should never replace a diet consisting of real, whole, and nutrient-dense foods, they can be part of a healthy diet every now and then. Because most bars are relatively high in sugar, it’s best not to make them a habit; but for a once-in-a-while snack, opt for the top five we’ve discussed here.

The Basics of Intermittent Fasting

Spoiler: Real weight loss is not easy. If you’re in the midst of trying to lean out and get healthy, you’ll know this to be true. There’s no magic pill you can take (no matter how many clickbait ads you see!) that will make you lose weight overnight. Despite this, there’s one dieting trend that could have some weight to it – intermittent fasting.

What is Intermittent Fasting?

Before we go any further, let’s talk about what intermittent fasting actually is. The diet — which is actually more of a lifestyle than a diet — is basically what it says on the tin: a plan in which you fast intermittently. Rather than prescribing what foods you should and should not eat, fasting diets focus on restricting the times when you’re allowed to eat. However, this can take many different forms.

“There are some very interesting claims which are backed by clinical studies and merit attention. But we also need to consider what actually qualifies as fasting,” explains Gian Bohan, co-founder of plant-based wellness enterprise Shed and T. Colin Campbell Center for Nutrition Studies graduate.

“Some experts claim you need to fast for at least five days to see its true effects, whereas others may talk about just doing short periods of fasting. It goes without saying that you should always consult your doctor or an expert before changing your diet dramatically.”

intermittent fasting salad

The Most Popular Fasting Diets Right Now

So, intermittent fasting is by no means a one-size-fits-all eating philosophy. That means that the baseline theory has been adapted to a range of ways to create different eating regimes. If you’re considering trying one for yourself, it pays to understand what each plan entails. Here’s what you need to know about some of the most popular fasting plans right now.

The 5:2 Diet

Perhaps the most popular of all the fasting eating plans, the 5:2 diet is often hailed as the “Holy Grail” of modern-day weight loss. For five days a week, you eat your regular diet and consume as many calories as you usually would. (For women, the recommended amount is around 2000 calories per day.)

When it comes to your fasting days – the other two days of the week – you only consume 25% of your normal calorie allowance. That means that you should be eating around 500 calories throughout the 24-hour period. When it comes to what food to eat, there are little restrictions; it’s more about cutting back than considering the type of meals you have.

fruit salad for intermittent fasting

Fasting Mimicking Diet

As the name suggests, this diet doesn’t actually involve fasting — at least, not in the literal sense. The weight loss plan was created by Valter Longo, Director of both the Longevity Institute at the University of Southern California. Revealing research suggests that following this specific regime could offer health benefits, such as decreasing your risk of diabetes and heart disease.

The “fasting” element of this diet takes place over a five-day period. During that time you eat only ProLon branded energy bars, chips, and soups totaling between 700 and 1,100 calories per day. The rest of the time, you “refuel” by eating a healthy and balanced diet.

The 16/8 Method

Rather than fasting for a whole day, the 16/8 method means restricting your eating to an eight-hour period. For example, you might have your first meal at 10:00 a.m. and then your last at around 5:00 p.m. After 6:00 p.m., though, you will fast until the next morning and start over again. It essentially means that you don’t eat anything for 16 hours of each day. Of course, you can adjust when you start and finish your eating period depending on your schedule.

woman making smoothie for intermittent fasting

Alternate Day Fasting

Sticking to a day-in, day-out, calorie-controlled diet can be tough at the best of times. That could be why alternate day fasting (or the Eat-Stop-Eat method) has become so popular. The diet involves fasting for 24 hours once or twice a week. For instance, you may decide that you’re not going to eat anything on Wednesday but keep to a regular meal plan for the rest of the week.

When compared to an average diet plan, researchers found that this fat loss plan delivered similar results. With that in mind, opting for this fasting regime when you find traditional methods of dieting tricky could be a smart way to shed some pounds.

Now that you know the basics, are you itching to get started? Before you embark on a fasting plan of any description, you need to make sure that it’s the right way to go for you. It’s important to realize that everybody is different and what works for someone else may not work for you. That’s why you should also do your own research and figure out which plan – if any at all – will work for your specific health needs and lifestyle.

Asian-Inspired Dishes You Can Cook at Home

Not only is cooking at home healthier (sayonara, excess salt), but it’s wallet-friendly too, and more than a few recipes are easy to recreate with the help from some basic ingredients. Asian spices are aromatic and taste wonderful but every additional teaspoon of flavor can be overwhelming. When cooked at home, we can tweak recipes to our personal tastes and preferences. You only need some spices, vegetables, rice, noodles, and protein. Some of the usual suspects in Asian-inspired dishes include coconut milk, ginger, chili, peanut, and lemongrass, to make endless possibilities and combinations. Here are a few of my favorites.

 

Coconut Curry Chicken

asian dishes 5

What You’ll Need:

Boneless, skinless chicken breast
Vegetable oil
Curry powder
Onion
Garlic, crushed
Coconut milk
Diced tomato
Tomato sauce
3 tablespoons sugar
Salt and pepper for flavor

 

Tomatoes, curry, and coconut blend together perfectly to create a semi-spicy and fragrant sauce for this curry recipe. Although the step-by-step recipe is meant for the stove top, laziness got the best of me and I dumped everything into my crockpot (after cooking the chicken first!) and let it slow cook for double the time. White rice is a perfect accompaniment but it also worked well with fresh noodles.

 

Full recipe: https://salu-salo.com/coconut-curry-chicken/

 

Tom Yum Soup

asian dishes 4

What You’ll Need:

Shrimp
Tomatoes
Limes
Thai chilies
Mushrooms
Lemongrass
Kaffir lime leaves
Galangal root
Fish sauce
Sugar: 1 teaspoon

 

Yum is right. Hailing from Thailand, Tom Yum Soup is composed of a spicy, citrus broth filled with herbs, vegetables, and shrimp. Make the broth more flavorful by starting with a base of seafood broth or half broth and half water (we won’t tell!).

 

Full recipe: https://www.eatingthaifood.com/easy-thai-tom-yum-soup-recipe-sour-spicy-soup/

 

Stir-Fry Sauce

asian dishes 4

What You’ll Need:

Soy sauce
Sugar
Sesame oil
Rice wine or sherry
Oyster sauce
Ground pepper
Cornstarch

Thanks to Chinese culture, Westerners have adopted the super easy, tasty, and convenient way to get more vegetables and lean protein in our diets by stir-frying. Use up any old veggies, but you can make your recipe more special by including bamboo shoots, water chestnuts, or other ingredients typical in Asian cuisine. Cook the protein for a few minutes on high heat first, add the vegetables and cook for a few more minutes before adding the sauce. Here is an easy sauce recipe that will take your dish from good to great and only requires whisking the ingredients together before using or storing.

 

Full Recipe: http://jeanetteshealthyliving.com/the-best-stir-fry-sauce-recipe/

Poke Bowl

asian dishes 2

What You’ll Need:

Soy sauce
Sesame oil
Grated, fresh ginger root
Green onions
Roasted macadamia nuts
Dried seaweed
Red pepper flakes
Kosher salt

 

The spices used in this raw fish salad originate from Asian countries. Hailing from Hawaii, poke is traditionally made with cubed chunks of raw tuna, seaweed, salt, nuts, soy sauce and sesame oil. Japanese spices are commonly used but can be substituted with Korean spices for a slightly different final product (that pairs nicely with a bit of kimchi).

 

Full Recipe: https://www.allrecipes.com/recipe/254946/chef-johns-hawaiian-style-ahi-poke/

Spring Rolls

asian-inspired dishes

What You’ll Need:

Shrimp, deveined
Cucumber
Carrots
Buckwheat or Rice noodles
Iceberg lettuce
Fresh cilantro
Fresh mint
Avocado oil
Soy sauce
Rice paper wraps
salt
Plain peanut butter
Chili garlic paste
Cornstarch

Originally made in China and called a “spring” roll because they were made for Spring festivals using in-season vegetables, they are now a favorite dish across the continent served year-round and filled with a plethora of ingredients. This recipe is inspired by Vietnamese cuisine and uses peanut butter in the dipping sauce.

Full Recipe: https://www.watchwhatueat.com/vietnamese-healthy-spring-rolls/