This healthy remake of blueberry ice cream is so popular because of how easy it is to make at home. All you need is frozen blueberries (the frozen part is important!) and your alt-milk of choice. Once combined, it turns into “ice cream” in minutes without even blending it together.

Marzia Prince, a plant-based health coach and the co-founder of Plant Chics, shared her version of the recipe on Instagram that requires 1/2 cup to 1 cup frozen blueberries and oat milk. “Coconut or almond milk has an after taste, but oat milk has a very neutral taste,” she says, making it a great choice for something like ice cream. Pour just enough milk so the frozen blueberries are mostly coated, like you’re putting togethe a bowl of cereal. Then, stir it a little and let it sit for two to three minutes. “The frozen berries harden the milk. People always think I put it in the freezer, but I don’t.”

The frozen blueberries basically do all the work for you, allowing you to whip up a mess-free dessert in a matter of minutes. Here’s exactly how to make it for yourself at home.

 

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Vegan Blueberry Ice Cream

Ingredients
1/2 cup to 1 cup frozen blueberries
oat milk (or your non-dairy milk of choice)

1. Put frozen blueberries in a bowl.
2. Pour in just enough milk to cover the blueberries.
3. Stir, then let it sit for a few minutes. It will start hardening like ice cream. You can always use less or more milk, depending on how you like it.
4. Once it’s at your desired consistency, eat it by the spoonful. (You can mash it a bit if you like but it’s good to go once the oat milk solidifies.)

Put your extra blueberries to good use in this healthy blueberry pie recipe:

Companies like Endangered Species Chocolate, Hu Kitchen, and Chocolove, offer a variety of products made with natural ingredients, and many are also introducing innovative new flavors and recipes that appeal to a broad range of palates—from classic combos like dark chocolate and mint to more adventurous options like orange ginger and peanut butter banana. Often, a main ingredient is cacao or dark chocolate derived from it, which is packed with antioxidants.

Learn about some of the health benefits of this potent plant here: 

As healthy chocolate snacks become more common, it’s easier than ever to find them in your local grocery store or online. But that also means that there are more people marketing “healthy” chocolate options to capitalize on the trend, which is why it’s worth knowing what a registered dietitian considers to be a win in this category. Below, you’ll find a variety of delicious chocolate treats that get an RD seal of approval.

Healthy chocolate snack options RDs love

Alter Eco Dark Chocolate Sea Salt — $6.10

Both Samantha Cassetty, RD, co-author of Sugar Shock, and Vanessa Rissetto, RD, founder of Culina Health, say that Alter Eco is one of their favorite chocolate brands. While the organic, fair-trade company sells everything from truffles to nut butter bombs, Cassetty loves the Dark Chocolate Sea Salt Bar that’s made with 70-percent cacao.

“This bar boasts a simple ingredient list, a super smooth taste, and the loveliest hint of fleur de sel,” she says. “Plus, it has just nine grams of added sugar per serving.”

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Cadbury Dairy Milk Bar (4 Pack) — $9.92

Rissetto is fortunate to have family in both the U.K. and Switzerland who hook her up with some of the best chocolate on the market, and she believes there is nothing better than a true Cadbury Dairy Milk Bar from across the pond. Interestingly, Cadbury chocolates and candies made in the U.K. are much different than their U.S. counterparts, featuring cleaner labels and more delicious flavors.

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Spring & Mulberry Pure Dark Chocolate — $15.00

“I love Spring & Mulberry Chocolate, as it’s made with 72-percent cocoa, and sweetened with dates,” says Micah Siva, RD of Nosh with Micah. “Not only that, but the brand is women-owned, the products come in gift-worthy packaging, and the chocolate is less bitter than other dark chocolates on the market.”

 

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Jojo’s Dark Chocolate Raspberry Almond Pistachio Bites (4 Pack) — $29.99

Bianca Tamburello, RDN of Fresh Communications loves the Jojo’s brand of chocolate treats for containing much less sugar than many of its competitors, while still being plenty satisfying. “I love that these chocolate bites offer up plant protein from hemp seeds and healthy satisfying fats from the almonds and pistachios,” she says. “Plus, these bites have no added sugar.”

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Theo Extra Dark Chocolate Salted Cashew Bar — $8.89

This one’s another top pick for nut lovers. Theo offers organic, low-sugar chocolate made with fair trade cacao for a sweet treat you can really feel good about, and the brand sells more than a dozen delicious flavors. (Salted Toffee, anyone?)

It’s a favorite of Cassetty’s as she says this bar proves you don’t need a ton of sugar to enjoy some major chocolate-y goodness, as this bar only has four grams per serving. Plus, it has a simple, easy-to-read ingredients list and is made with 85-percent cacao for some serious antioxidant power.

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Justin’s Super Dark Peanut Butter Cups (6 Pack) — $6.49

One of Cassetty’s favorites, these cups are made with 80-percent cacao and five grams of sugar. Plus, if you’re allergic to peanuts or prefer other nut butters, there’s also a Super Dark Chocolate Espresso Almond variety.

 

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Raaka Chocolate Bars (3 Pack) — $17.95

Tamburello says that she gravitates towards Raaka chocolate bars when she’s looking for something out of the ordinary that will tame her sweet tooth. The Brooklyn-based brand is all about bringing the best single-origin, small-batch, and organic chocolate products in mouth-watering flavors like Waffle Cone, Bananas Foster, and Green Tea Crunch.

“As an unroasted chocolate, Raaka uses fermentation to bring a more fruit-forward flavor than roasted chocolates,” says Tamburello. “I also like that the brand is transparent about sourcing and shares exactly where each ingredient comes from.”

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After just one kernel of Mumbai Nights, you’ll never go back to just salt and butter popcorn ever again—guaranteed.

Rob's Backstage Popcorn, Priyanka's Mumbai Nights (Pack of 4) — $24.00

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Okay first, why popcorn?

Rob’s Backstage Popcorn was founded by Rob Garbowsky and the Jonas Brothers. Years ago, Garbowsky, a former bass-guitarist and current member of the Jonas Brothers’ management team, whipped up batches of his unique popcorn recipe. After a rainy concert in 2011, Nick Jonas went to Garbowsky’s house and Garbowsky made a batch of flavorful kernels for Nick. It tasted so good that Nick eventually brought it backstage (where the popcorn gets its name) while the brothers were rehearsing. It quickly became a “backstage” staple. Since then, Rob and the Jonas Brothers collaborated to bring the tasty popcorn to the rest of the world.

But there’s always room for more variety—which is where Chopra comes in. When Chopra was on the Jonas Brothers’ Happiness Tour, Priyanka suggested to Rob that Rob’s Backstage Popcorn should have a flavor inspired by Indian cuisine. “There are so many amazing spices, and it’s so diverse as a country when it comes to food, we could pick whatever we wanted,” Chopra told Rob. Convinced, Rob, Chopra, and Nick quickly got to work and concepted the ingredients and name of the popcorn. Over a dinner discussion, Mumbai Nights was born.

The popcorn gets its name after Mumbai, a city that Priyanka called home for 15 years. “It’s Indian spices, so it has a little bit of kick, but this reminds me of humid Mumbai nights, when you’re driving to go out with friends or watching a movie,” Chopra says. Not only is every bite appetizing (seriously, you won’t put the bag down), the blend of turmeric, onion, and garlic powder will transport you to the streets of Mumbai to experience the city’s electrifying energy and flavorful dishes it offers.

After seeing a gap in the market for healthy popcorns with a variety of flavors, Chopra knew she wanted to develop her own line of popcorn while sharing her Indian roots with the rest of world, especially the Western part. “It gives me tremendous joy to be able to share with people that know me or put out there in the market, something that is authentic to how I grew up,” says Chopra. If you’re looking for an anti-inflammatory and spiced bite, look no further than Mumbai Nights, which can be found on the shelves of Rob’s Backstage Popcorn, Albertsons, Walmart, and Sam’s Club. Trust us, you won’t put the bag down.

The benefits of adding turmeric to your popcorn

The flavor-rich popcorn is packed with flavors like onion powder, garlic powder, and sunflower oil, delivering a spiced and savory kick with each popped kernel. For a little bit of kick, Chopra added turmeric, the anti-inflammatory hero that dietitians rave about. “It’s rich in antioxidants, which help your body from damaging cells that cause damage or can cause infection to healthy cells in the body,” says Roxana Ehsani, MS, RD, CSSD, LDN, a registered dietitian nutritionist and adjunct professor at Virginia Tech.

What makes turmeric great on popcorn especially is that it’s not exposed to heat during the cooking process. Curcuminoids, which is the main ingredient of turmeric, can degrade quickly, says Ehsani. “Therefore, it’s best to add it to already cooked food like popcorn, rather than adding it to a soup and letting it cook for hours.”

Chopra wanted turmeric incorporated into the popcorn’s flavor profile not only because of its health benefits, but because she wanted spices that were “synonymous with some of my favorite flavors in Indian food.” As previously told by Niket Sonpal, MD, a New York-based internist and gastroenterologist, turmeric is a popular spice in Indian cooking and can be found in many Indian dishes. In curry, turmeric is often blended with cardamom, coriander, clove, saffron, and cumin.

Order a bag of Mumbai Nights and you’ll get what the hype is about. Trust us—we’ve already eaten several.

What ingredients to look for in snacks for achy joints

The best foods to consume for achy joints have antioxidants, omega-3 fatty acids, and fiber—all of which “can help lower inflammation in the body and associated arthritis symptoms,” says Lappe. When looking for snacks, seek out fish, flax seeds, and walnuts, which are rich in omega-3 fatty acids as well as fiber-dense foods like whole grains, fruits, and vegetables, Amy Brownstein, MS, RDN, a Bay area-based dietitian, tells Well+Good. Watch out for overly-processed foods containing high amounts of sugar, flours, oils, and salt. Per Lappe, these ingredients can further exacerbate inflammation.

We spoke with several registered dietitian nutritionists about what ingredients to look for and to learn about their snack recommendations for creaks and aches. Check out these 11 snacks that will kick inflamed joints to the curb. Bonus: they’re all available on Amazon.

Wasa, Whole Grain Crispbread — $8.00

Wasa’s Whole Grain Crispbread offers “fiber, B vitamins, and other anti-inflammatory nutrients to protect from joint pain,” says Lappe. Per serving, these crunchy crackers serve up two grams of fiber to ward off inflammation (snap, crackle, and poppy knees, no more).

Fiber: 2 g/serving

Protein: 1 g/serving

 

 

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Starkist, Wild Caught Light Tuna (Pack of 12) — $22.00

Not only does one pouch of Starkist contain a whopping 17 grams of protein, the tuna-filled pouch is rich in omega-3 fatty acids, “a type of healthy fat that can lower inflammation in the body,” explains Lappe. When choosing tuna, Lappe recommends opting for water-based tuna versus oil-based tuna, which may contain more sodium. Pair with crackers or throw into your salad for an anti-inflammatory bite.

Protein: 17 g/serving

 

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Brad's, Crunchy Kale — $11.00

For a nutrient-rich veggie snack, Lappe’s go-to is Brad’s Crunchy Kale. These “kale chips are a satisfying way to sneak in an anti-inflammatory veggie serving or two,” she says. Two grams of fiber, four grams of protein, and 90 calories per serving—these crunchy bites will give you the energy you need to go about your day.

Fiber: 2 g/serving

Protein: 4 g/serving

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Nature's Eats, Walnuts — $8.00

“Unsalted walnuts contain omega-3 fatty acids, which can help reduce inflammation and may even protect joints,” says Brownstein. A handful of these will get you two grams of fiber and four grams of protein per serving. Add these walnuts to salad or soup to spruce up your meals. Or just snack on them on their own!

Fiber: 2 g/serving

Protein: 4 g/serving

 

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Brami, Italian Snacking Lupini Beans (Pack of 8) — $15.00

Recommended by Brownstein, these Brami Lupini Beans are a great snack for those who have “bean” thinking about their health. Made of good-for-you ingredients like Lupini beans (one of the stars of our 2023 Wellness Trends predictions!), water, and sea salt, these Lupini beans are a great source of fiber and protein. Anti-inflammatory boost, here we come!

Fiber: 3 g/serving

Protein: 4 g/serving

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Ziba, Sun-Dried Figs (Pack of 6) — $13.00

Got a sweet tooth? Try Ziba’s Sun-Dried Figs. We love that the only ingredient is fig, offering “a great source of calcium—which supports and strengthens bones,” says Jessica M. Kelly, RDN, LDN, a Pennsylvania-based owner and registered dietitian nutritionist at Nutrition That Heals, LLC. When it comes to servings, you’ll receive nine grams of fiber and two grams of protein for a satisfying nom.

Fiber: 9 g/serving

Protein: 2 g/serving

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Mamma Chia, Squeeze Vitality Pack (Pack of 10) — $22.00

Made from fruits, vegetables, and chia seeds, these fruity pouches offer a healthy dose (1,200 mg) of anti-inflammatory omega-3s, minus the added sugar, says Kelly. Packaged in squeezable pouches, Mamma Chia’s Squeeze Vitality Pack are good for on-the-go and come in five delicious flavors: Wild Raspberry, Strawberry Banana, Mango Coconut, Green Magic, and Blackberry Bliss.

Fiber: 3 g/serving

Protein: 2 g/serving

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Orchard Valley Harvest, Omega-3 Mix — $7.00

Savory and sweet, this mix contains walnuts, pistachios, dried cranberries, and almonds. The real nuts and dried fruit provide alpha linoleic acid, which offers a good source of anti-inflammatory omega-3, according to Kelly. Each serving clocks in three grams of fiber and protein (each), so you can get an anti-inflammatory bite that’s both tasty and filling.

Fiber: 3 g/serving

Protein: 3 g/serving

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That's It, Fig Fruit Bar (Pack of 12) — $22.00

Recommended by Kelly, this bar contains 70 calories, 4 grams of fiber, and 1 gram of protein per serving to support a healthy gut and combat inflammation. Made of fig and probiotics, this fig fruit bar will really have you saying “that’s it?”

Fiber: 4 g/serving

Protein: 1 g/serving

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Enlightened, Bada Bean Bada Boom Savory Box (Pack of 24) — $23.00

Laura Simmons, MS, RDN, CD, a registered dietitian at RET Physical Therapy and Healthcare Specialists based in Washington state, spilled the beans about this savory snack. In this box, you’ll find no shortage of tasty and crunchy beans, from sweet sriracha, garlic and onion, and sea salt (yum). Each bite contains four grams of fiber and six grams of protein to help you build muscle and combat inflammation. These snacks are the real deal.

Fiber: 4 g/serving

Protein: 6 g/serving

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Sunrise, Dried California Blueberries — $10.00

Tasty, long-lasting, and rich in antioxidants—you can’t go wrong with dried California blueberries. These are “a great option to pair with unsalted mixed nuts on the go or throwing in a bowl with some popcorn,” says Simmons. Plus, they have a longer shelf life!

Fiber: 4 g/serving

Protein: 2 g/serving

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The prizes were broken down into eight categories, like favorite produce, vegan/vegetarian item, and snack (which, spoiler, also happened to be the overall winner, too). To dish out whether these items are really worth the hype, we spoke with Lauren Manaker, MS, RDN, LD, CLEC, CPT, a registered dietitian based in Charleston, that gave us her expert take on the popular items she’ll be tossing into her shopping cart the next time she stops by Trader Joe’s.

What a registered dietitian thinks about some of Trader Joe’s best items

1. Favorite Overall: Chili & Lime Flavored Rolled Corn Tortilla Chips

Coming in number one *drum roll please* are TJ’s iconic chili and lime-flavored rolled corn tortilla chips that are eerily similar to Takis. (And, as Gen Zs might say: They’re absolute fire.) Made from stone-ground corn masa that’s rolled up like a miniature scroll and dusted with hot chili and lime seasoning, these crunchy chips are a guaranteed crowd-pleaser. They even ranked number one in the “favorite snack” category, too.

It’s safe to say that these chili-lime corn chips aren’t lacking in the flavor department. Full disclosure: After eating a few of these fiery-hot chips, you might be tempted to break out the fire extinguisher. But to mitigate the heat, you can always dunk them into one of Trader Joe’s many delicious dips—like one of our all-time faves, vegan tzatziki. Not to mention, you can easily sneak them into a dinnertime dish, too. Crush them up to use as a gluten-free breadcrumb replacement when making homemade chicken tenders for an A+ punch of explosive flavor.

But how does it stack up for a registered dietitian? “It’s a great option for a satisfying snack if someone is avoiding gluten or simply loves a satisfying corn-based crunch. The chips are made with no artificial colors or flavors, which makes them appealing to many,” Manaker says. It’s true: The tortilla chips get their finger-staining, vibrant orange hue from anti-inflammatory ingredients like paprika and turmeric extracts.

 

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2. Favorite Produce: Bananas

It’s no surprise that folks go bananas over bananas. After all, they’re basically the golden child of versatility, and this fruit is packed with nutrients. “Bananas are a low-cost and incredibly accessible and versatile food that is naturally free from added sugars and provides a sweet taste,” Manaker says.

In fact, at Trader Joe’s, you can get organic bananas for 25 cents or snag its conventional ones for 19 cents each. What’s more, Manaker says that a shelf full of unripe, green bananas isn’t a bad omen by any means. “Opting for a slightly under-ripe banana, meaning that the skin is a little green, can fill the body with important prebiotic fiber. Prebiotics act as fuel for healthy bacteria that reside in our gut,” Manaker says.

 

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3. Favorite Vegan or Vegetarian Item: Kale & Cashew Pesto

This creamy green condiment is made with kale, cashews, basil, and absolutely zero dairy. It has a vibrant punchy flavor profile, thanks to zesty lemon juice and spicy raw garlic. But that’s not the only reason why this creamy sauce is guaranteed to make it to the checkout line with this RD. “The vegan pesto is made with gut health-supporting ingredients like kale and cashew. It’s not only a fantastic addition to pasta dishes, but I like to use it as a condiment on my sandwiches instead of mayonnaise for a bit of a nutrition boost at lunchtime,” Manaker says.

 

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4. Favorite Beverage: Sparkling Honeycrisp Apple Juice Beverage

Although it’s only a seasonal item, sigh, this three-ingredient beverage—made from 100 percent Honeycrisp juice, water, and bubbles—is like taking a big, juicy bite from a freshly-picked apple at the orchard. Bonus: This drink contains a slew of health benefits since it’s made with real fruit juice from apples, which contain nutritious plant compounds. “Some varieties of apples contain a plant compound called flavan-3-ols. Consumption of dietary flavan-3-ols may help improve blood pressure, cholesterol levels, and blood sugar,” Manaker says.

 

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A dermatologist tries Trader Joe’s beauty products. Here’s the verdict:

While I’ll have to wait to splurge on a trip to the sun-drenched Neopolitan coast, I’m biding my time with the next best thing: frozen vegan pizza from Talia Di Napoli, which tastes like the real deal. Just launched today, it’s the first vegan pizza from the brand, but you’d never know it. Handcrafted by thoroughly-trained master pizza-makers in Naples, these margarita pies will transport you to an Italian villa in just a single bite, never once giving away that they’re frozen or plant-based.

Vegan Margherita (Pack of 6) — $120.00

Also available in an 8-pack ($144) so you can totally stock up.

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The taste and authenticity are what makes Talia Di Napoli pizzas so freakin’ delicious. (And why the entire Well+Good editorial team has at least one stashed away in their freezers.) All of the pizzas, including the new Vegan Margherita, are whipped up by trained pizza chefs at the brand’s kitchen in Naples. Everything—from the dough, down to the toppings—is made by hand, before being wood-fired to perfection and then immediately flash-frozen to preserve flavor, texture, and genuineness. That way, when you pop ’em in the oven and take a bite, it feels like you’re eating an actual Neopolitan pizza and nothing less.

As mentioned, this is the brand’s first foray into a vegan formulation, and it’s just as delizioso as the dairy-based ‘zas. Each one is made with a crispy, handmade sourdough crust that’s topped with fresh pomodoro sauce and a crisp basil (which are both sourced in Italy, BTW.) The only difference is the vegan mozzarella cheese, which swaps milk for a blend of cashews and almonds.

“We’ve been sitting on launching a vegan margarita [pizza] for years,” says Edouard Freda, the brand’s founder and CEO. “While we knew this was an important pizza to have, we needed to make sure we found a plant-based mozzarella that matched the quality of the rest of our ingredients, which took a while. We finally found an Italian supplier of the best vegan mozzarella we have tasted and knew we finally had what we needed to launch the vegan pizza everyone has been waiting for!”

Can confirm: This tasty treat was worth the wait. I’ve been drooling over Talia Di Napoli’s original pizzas for the past year and the vegan one tastes just as good, if not better. You’d never know the cheese is nut-based—it’s that creamy and close to traditional mozzarella.

Currently, the Vegan Margherita comes in packs of six or eight, so you can stock up accordingly. And although they’re a bit on the pricier side, they are the real deal. (And way less expensive than a trip to Italy, after all.) Transport your tastebuds with the new Talia Di Napoli Vegan Margherita here, or shop the rest of the pies here.

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When making your way to the snack aisles, Rachel Engelhart, RD, LPC, a registered dietitian and certified intuitive eating counselor based in Washington, DC, recommends munchies rich in protein, fat, and fiber—which tend to have more staying power (meaning your appetite will be satisfied for longer) and prevent your glucose levels from spiraling. “This means that you avoid the sugar spike and subsequent crash that can lead to feeling lethargic and cranky shortly after eating,” she says. Instead of sugary snacks, opt for fresh fruits and veggies. For healthy fats, Alli Magier, MS, RDN, LDN, a registered dietitian, says to go for nuts and seeds.

From no-frills dry roasted almond packs to chicken sriracha bars for on-the-go eats, keep reading to find the best energy-boosting snacks that’ll help you overcome the winter sleepies.

Best energy-boosting snacks

Emerald, Variety Pack (Pack of 18) — $16.00

This nut variety pack comes recommended by Wilson. This trio features dry roasted almonds, unsalted almonds and walnuts, and roasted cashews. Each pack offers 100 calories, 3 grams of protein, and a pinch of fiber. Snack on a pack of these for an afternoon pick-me-up.

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Seapoint, Dry Roasted Edamame — $15.00

Another recommendation from Wilson, these dry roasted edamame are crunchy and offer some tasty bites. Each serving boasts 130 calories to give you a jolt of energy while being filling thanks to the whopping 14 grams of protein. It’s also a good source of potassium and iron—which has benefits for your immune system, muscles, and overall health. Seriously, you won’t stop chewing.

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FAGE, Total 2% Milkfat Plain Greek Yogurt — $2.00

Yogurt is another great way to lift your spirits, and this one is rich in 15 grams of protein and 180 milligrams of calcium. According to Wilson, protein is more filling and keeps you satisfied for longer, so you’ll have enough energy throughout the day. “Pair with some berries and sliced almonds,” recommends Wilson.

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Epic, Chicken Sriracha Bar (Pack of 4) — $8.00

For a no-frills bite, you can’t go wrong with a bar, and this chicken sriracha bar is as tasty as it sounds. Each bar has 100 calories and 11 grams of protein per serving that will give you a jolt in lasting energy. Within each bite, enjoy a spicy kick. Since each bar is individually wrapped, you can grab a bar from the pantry and go.

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Applegate, Uncured Turkey Pepperoni — $7.00

For the meat lovers, Brittany Lara, RDN, LDN, an Illinois-based long-term care dietitian, recommends these turkey pepperoni bites. Without the dough, pizza sauce, and sleepiness, these pepperoni bites are the perfect snack for anyone craving pizza. Each bite-sized turkey meat features 10 grams of protein, 188 milligrams of potassium, and a whole lot of yummy-ness.

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Good and Gather, Antioxidant Trail Mix — $7.00

You can’t go wrong with trail mix, and Lara recommends this pack from Good and Gather. Dried cranberries, almonds, dried blueberries, and dark chocolate chips—uhh…yum! Not only is this mixture tasty, it’s packed with antioxidants, vitamin E, and potassium.

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Mini Babybel, Original Cheese Snack — $12.00

For a hearty snack—minus the sugar spike—Engelhart says to opt for cheese. These individually-wrapped Mini Babybels offer a good source of calories (70) and protein (5 grams). Pair them with seed-filled crackers and turkey pepperoni for extra yum.

Option: Get a 6-pack on Amazon Fresh.

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Bumble Bee, Salmon Salad Kit — $4.00

Salmon is a great source of protein and omega-3 fatty acids, and you can load up on all these health-promoting benefits with Bumble Bee’s Salmon Salad Kit. Featuring a can of salmon salad and crackers, this kit makes the ideal snack for days you’re feeling slumped. Take a bite and let the mood boosting commence!

If you’re ready to commit, and want that Prime delivery, get it on Amazon for $21.

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But aside from the research-backed benefits this humble fruit carries, it’s no surprise that apples tend to be our first pick from the fruit bowl: They’re absolutely delicious.

Now, as we enter the new year, ready to tackle our health goals, it’s important to keep in mind that, like all things in life, it’s all about striking a balance. And it’s safe to say that Elise Smith, a pastry chef and recipe developer, accomplishes just that on the latest episode of Alt-Baking Bootcamp, with her latest creation: a luscious vegan caramel apple tart with coconut whipped cream. Swoon.

Aside from the perfectly-balanced flavors in this decadent dessert—creamy coconut whipped cream, a crunchy graham cracker crust, a sweet coconut caramel layer, and tangy Granny Smith apples—Smith reminds us that treating ourselves to a tasty homemade treat is an absolutely necessary part of a well-balanced lifestyle (and if it’s made with nourishing, gluten-free, and vegan-friendly ingredients, all the better). Plus, she shares several helpful chef-approved tips that guarantee you’ll nail this recipe on the very first try.

Why this vegan caramel apple tart is a recipe we’ll be making on repeat

Of course, for many, baking is something you can’t wait to be done with (along with gift-wrapping) once the holidays are over and the year comes to an end. But that definitely doesn’t stop our insatiable need to finish dinner with something sweet once January rolls around.

That being said, baking doesn’t always have to be as tedious or time-consuming as making Grandma’s classic thumbprint cookies. On the contrary, with the help of a pastry chef’s super-practical hacks for making a tart in a few easy steps, you can be on your way to eating homemade, bakery-worthy desserts in mere minutes.

In this episode, Smith makes an easy apple tart with less than 10 gluten-free and vegan-friendly ingredients. And it’s far easier than you could ever imagine. She breaks down making a tart into three main steps: the crust, the filling, and the toppings.

For starters, Smith whips together a simple two-ingredient—yes, that’s really it!—crust using crushed vegan graham crackers and vegan butter. The key is using a springform pan that makes transferring and unmolding the crust as easy and crack-free as possible.

Then, Smith shows how to make a super simple vegan caramel (pro tip: double the recipe to save some extra for later). Lastly, she makes a cloud-like whipped coconut cream to slather over the tangy, thinly-sliced green apples for the perfect well-balanced dessert to start the year off right. Seriously, check out the episode if you’re in the mood to start your year off deliciously.

Vegan, gluten-free caramel apple tart recipe

Yields 6 servings

Ingredients

For the crust:
1 1/2 cups vegan graham crackers, ground
5 Tbsp vegan unsalted butter

For the caramel:
3/4 cup light brown sugar
1 Tsp vanilla extract
1 Tbsp cornstarch
6 ounces vegan coconut cream

For the toppings:
1 Granny Smith apple
12 ounces vegan coconut cream
1/2 Tsp vanilla extract
1 Tbsp confectioner’s sugar

1. Preheat the oven to 350ºF. To make the crust, combine the graham cracker crumbs and vegan butter in a small bowl until the mixture resembles a sand-like texture. Add the mixture to a greased and lined springform pan. Using the back of a measuring cup, gently press the mixture into the bottom and into the lip of the pan about half an inch tall to form a crust. Bake the crust for 10 minutes, remove it from the oven, and let it cool to room temperature. Once cooled, transfer the crust to the refrigerator and let it set for about 20 minutes. The sides of the crust should begin to pull away from the edges.

2. To make the caramel, in a small saucepan over medium heat, add brown sugar, vanilla, and cornstarch. Then, before adding the coconut cream, use a sieve lined with a paper towel to separate the coconut fat from the excess liquid in the coconut cream. Add the remaining coconut fat left on the paper towel into the caramel mixture. Whisk the mixture until thoroughly combined and the sugar is fully dissolved. Next, pour the caramel into the crust and move it around to coat the bottom entirely. Gently tap the pan on the surface to remove any air bubbles. Then, place it in the refrigerator to set for about 30 minutes.

3. For the toppings, thinly slice the apple. Then, remove the tart from the springform pan and layer it with the sliced apples. Set it aside. To make the coconut whipped cream, combine coconut cream and vanilla in a stand mixer, starting on low speed and working up to high speed until you have stiff full peaks. Halfway through, add the confectioner’s sugar, and continue beating on high. Once whipped, add the cream on top of the tart, and serve.

Next on the menu: Gluten-free herb parmesan biscuits: 

Whether you prefer to enjoy your biscuits for breakfast, pair them alongside a hearty dinner, or snack on them any time in between, rest assured that they’re totally tasty, dietitian-approved, *and* ready to prep in 10 minutes flat.

Why we love this garlic cheddar biscuits recipe

The colder seasons mark the perfect time to whip up comfort food, and this recipe comes in handy when you’re craving restaurant fare… yet want to stay cozy indoors when the weather outside is frightful. Moreover, this garlic cheddar biscuits recipe was developed as a healthier dupe for the bites you’ll find at the likes of Red Lobster; plus, they’re customizable to your heart’s content. (More on recipe modifications below.)

Then, as Los Angeles–based dietitian Gaby Vaca-Flores, RDN, shares, these biscuits don’t skimp on nutritional benefits. “This recipe calls for fresh parsley and garlic, both of which are packed with vitamin C, an antioxidant that’s so important for our immunity and skin health,” she explains. As nutritional psychiatrist Uma Naidoo, MD, previously told Well+Good, parsley is also a brain-boosting herbal all-star that “contains several antioxidants such as apiol, limonene and eugenol; flavonoids such as apigenin glycosides and quercetin; carotenoids, ascorbic acid, tocopherol, tannins, sterols, vitamins A, C and K, potassium, calcium, and magnesium.” (In other words, the herb packs a hefty number of nutrients compared to what you might expect given their small but mighty leaves.) In addition, garlic boasts antiviral and antibacterial properties, making it an attractive ingredient to load up on throughout flu season.

Tips to modify these biscuits and build a balanced meal around them

• To make these garlic cheddar biscuits sans gluten, the recipe developers suggest opting for Bob’s Red Mill Gluten Free 1-to-1 Baking Flour or King Arthur Gluten Free Measure for Measure Flour.
• While you can use pre-shredded cheese, shredding cheddar directly from a block will allow it to melt more easily to make them extra gooey and that much more enjoyable.
• Don’t have fresh parsley on hand? Simply substitute a smaller amount (one teaspoon) of dried parsley.
• Feel free to swap cow’s milk for your unsweetened alt milk of choice.
• Whether you’re out of eggs or prefer to make these garlic cheddar biscuits egg-free, substitute one tablespoon of milk and one teaspoon of ACV or white vinegar.

Of course, you can enjoy these biscuits on their own if you so prefer—but if you’re keen on building a balanced meal around this recipe, Vaca-Flores offers a few parting tips. “To build a balanced meal, pair your cheddar biscuits with protein, such as grilled salmon, and a veggie like roasted asparagus or honey glazed carrots,” she suggests. Adding to this, the dietitian recommends serving your biscuits with vegetable-heavy meals like soups, salads, and stir frys to rev up your plant intake while still enjoying these hearty treats to the fullest.

If you’re having a biscuit for breakfast, it’ll also provide a base for a great egg sandwich, or as a complement to a veggie-rich omelet. Seeking more worthy options for your first meal of the day? Take inspo from The Real Food Dietitians themselves: “Split the biscuits and top with sheet-pan baked eggs and [a] cooked sausage patty or bacon, plus a handful of spinach and thick slice of tomato,” they suggest. Lastly, you might prefer them solo with a schmear. “If you’re looking for a healthier alternative to butter, try spreading Greek yogurt or avocado on top instead,” Vaca-Flores suggests.

Gluten-free garlic cheddar biscuits recipe

Yields 12 biscuits

Ingredients
2 cups gluten-free flour blend
1 tablespoon baking powder
1 teaspoon garlic powder
1/4 teaspoon fine salt
6 tablespoons cold unsalted butter, cut into small pieces + 1 tablespoon unsalted butter, melted
1 cup shredded cheddar cheese, divided
3 tablespoons chopped fresh parsley or chives (or a mix)
1 cup dairy or unsweetened non-dairy milk of choice
1 large egg, beaten
Flakey sea salt

1. Preheat the oven to 450°F. Line a large baking sheet with parchment paper; set aside.

2. In a medium bowl, stir together the flour, baking powder, garlic powder, and salt.

3. Using a pastry blender or two knives or a fork, cut the six tablespoons of cold butter into the dry ingredients until the mixture resembles coarse crumbles.

4. Stir in 3/4 cup of the shredded cheese and the parsley or chives.

5. Add the milk and beaten egg; stir until the mixture forms a soft slightly sticky dough.

6. Using a spoon, drop the dough into 12 mounds on the prepared baking sheet. With damp hands, slightly flatten the mounds. Brush the tops of the dough with a tablespoon of melted butter.

7. Bake for nine minutes. Remove biscuits from the oven and sprinkle the remaining 1/4 cup cheese over the biscuits while they’re still hot and sprinkle with the flakey salt. Return to the oven and bake until the biscuits are golden brown on the bottom and baked throughout, about an additional three to five minutes. Serve warm.

But of course, like anything in life, consuming added sugar in moderation is key—which is why I love finding desserts that don’t have an excess amounts of it (added sugar can, after all, lead to inflammation). That’s why these three-ingredient healthy dessert recipes were a mainstay in my weekly rotation all year long: They’re packed with antioxidants, protein, and gut-friendly fiber that make eating dessert a non-negotiable…obvi.

From a decadent vegan fudge recipe to almond butter brownies to creamy banana milk, there’s something for every type of dessert enthusiast. (And, yes, they’re all made with only three simple ingredients or less). So, let’s get cooking!

The 3-ingredient desserts we couldn’t stop making this year

1. Almond Butter Brownies

If you’re looking for the way to a dessert lover’s heart, it’s definitely with a simple treat that’s ready in mere minutes and requires minimal ingredients that you already have on hand. One example of this, and a go-to for us, is this decadent almond butter brownie recipe by Kirbie’s Cravings. It’s made with just bananas, creamy almond butter, and unsweetened cocoa powder. You’ll be surprised by how rich and naturally sweet these added sugar-free brownies come out.

Plus, every ingredient in this recipe has health benefits of its own. To break it down, cocoa powder is high in antioxidants that protect cells against free radicals in the body, almond butter is a great source of protein and magnesium, and bananas are full of gut-friendly fiber and potassium.

The toughest part about this recipe? Deciding who will get the coveted corner pieces.

Get the recipe: Almond Butter Brownies

2. Decadent Vegan Fudge

If chocolate is basically your middle name, this decadent vegan fudge is your long-lost soulmate. By far one of our favorite creations from Alt-Baking Bootcamp this year, this three-ingredient fudge recipe calls for semi-sweet chocolate chips, unsweetened coconut milk, and vanilla extract. Seriously, that’s it. To prepare this rich fudgy dessert, all you have to do is melt the ingredients together and plop them in the fridge until it sets. Yup, no baking skills are necessary. You can now breathe a sigh of relief. Phew!

Get the recipe: Vegan Fudge

3. Banana Milk

Sometimes the itch for dessert can hit first thing in the morning. That’s why this luscious banana milk recipe is one of the best discoveries we made all year: It’s a perfect way to eat dessert for breakfast. The banana milk recipe based on a sweet Korean drink and is made by blending together bananas, milk (or water), vanilla extract, and a pinch of sea salt. The result is a potassium-rich homemade milk that can naturally sweeten and enhance your favorite cereal, smoothie, or oatmeal recipe.

Get the recipe: Banana Milk

4. Peanut Butter Chocolate Muffins

IMO, there are only two types of breakfast enthusiasts: savory or sweet. Either you love a fluffy veggie-packed omelet first thing in the morning, or you absolutely need something sweet to get your day going. If you identify with the latter, these peanut butter chocolate muffins will be your new favorite breakfast BFF. (They were definitely ours all year long.) The muffins are made from a mix of peanut butter, banana, and cocoa powder, which makes them the perfect protein, potassium, and fiber-rich excuse to have something sweet for breakfast.

Get the recipe: Peanut Butter Chocolate Muffins

5. Berries and Whipped Cream

Of course, one way to tame your need for something sweet and juicy is to eat a bowl of some of our favorite antioxidant-rich fruits like blueberries and raspberries. However, when you want to add a little something extra to spruce up your usual bowl of berries, this simple homemade whipped cream is your answer. BTW, all you need is two ingredients: full-fat coconut milk and a splash of vanilla extract. Did someone say easy, peasy, lemon squeezy?

Get the recipe: Homemade Whipped Cream

An herbalist explains why cacao is so good (duh!) and good for you too:

Enter this delicious high-protein, gut-friendly gingerbread cheesecake dip recipe. Unlike the usual go-to French onion dip, this festive version tastes like dessert and is made with nutrient-rich ingredients like Greek yogurt and cashew butter and takes no more than a few minutes to whip together. Plus, absolutely no baking (or turning on the oven) is necessary. Trust: This simple dish is guaranteed to become a family favorite from the moment your crew digs in.

Health benefits of this gingerbread cheesecake dip

In a recent TikTok video by @basicswithbails, Bailey shows how to make luscious, creamy gingerbread cheesecake dip with high-protein ingredients like Greek yogurt, cashew butter, and cream cheese.

@basicswithbails High Protein Gingerbread Cheesecake Dip HAPPY DECEMBER 1ST!!!! Safe to say I can now be the overly annoying Christmas lover that I am, ⁣and share alllll the holiday goods ⁣ INGREDIENTS:⁣ 1 cup Greek yogurt ⁣ 2 tsp molasses⁣ 2 tbsp cashew butter⁣ 1/4 cup cream cheese ⁣ 2 tbsp maple syrup⁣ 1/2 tsp cinnamon⁣ 1/4 tsp ginger⁣ 1/4 tsp vanilla ⁣ Pinch of nutmeg⁣ Pinch of salt ⁣ Optional: 1 scoop vanilla protein powder⁣ (I love @PEScience Gourmet Vanilla – use code BAILEY at checkout to save $$) White chocolate chips and sprinkles for topping⁣ ⁣ DIRECTIONS:⁣ 1) Combine everything together in a small bowl and mix well. 2) Refrigerate for 1 hour then top with white chocolate chips and sprinkles. Serve with apple slices, graham crackers, or if you wanna get CRAZY my Gluten Free Ginger Molasses Cookies (recipe on the blog) and INHALE! ⁣ ⁣ #proteindip #holidayrecipe #gingerbreadcookies #gingermolassescookies #gingerbreaddip #easychristmastreats #christmasrecipe ♬ underneath the tree –

Greek yogurt has around 20 grams of protein and 230 grams of calcium per 200-gram serving. It also contains gut-friendly probiotics, which support immune health, help balance your microbiome, and promote regularity.

Meanwhile, cashew butter is incredibly high in copper and also rich in phosphorus, magnesium, manganese, and zinc. (Although you can definitely use any other high-protein nut butter of your choice, like almond or peanut). Lastly, the cream cheese contains a whopping 14 grams of protein per cup. And if you’re looking to add even more protein into the mix, Bailey recommends adding one scoop of vanilla protein powder, too.

Of course, this gingerbread cheesecake dip wouldn’t be nearly as festive without a few seasonal flavors. To embody the holly jolly season, Bailey adds a mixture of ingredients like rich molasses and maple syrup, in addition to warming (and anti-inflammatory) spices like cinnamon, nutmeg, and ginger, which studies have shown has digestive benefits, including treating stomach issues like constipation, indigestion, and nausea.

The best part is that this simple recipe comes together in one bowl; no fancy kitchen tools needed (although a hand mixer won’t hurt and might make your life a little easier). The one trick to keep in mind as you make this recipe is to ensure that all of your ingredients are at room temperature—this will help you achieve the creamiest texture possible.

We’re so ready to dip into this tasty snack. Aren’t you?

High-protein gingerbread cheesecake recipe

Yields 5 servings
⁣
Ingredients⁣
1 cup Greek yogurt ⁣
2 tsp molasses⁣
2 Tbsp cashew butter⁣
1/4 cup cream cheese ⁣
2 Tbsp maple syrup⁣
1/2 tsp cinnamon⁣
1/4 tsp ginger⁣
1/4 tsp vanilla ⁣
Pinch of nutmeg⁣
Pinch of salt ⁣
1 scoop of vanilla protein powder, optional

⁣1. Combine everything together in a small bowl and mix well.

2. Refrigerate for one hour, then top with white chocolate chips and sprinkles. Serve with apple slices, graham crackers, or gluten-free ginger molasses cookies.

Inspired to bake something for your holiday party? This gluten-free pumpkin bread recipe won’t let you down:

With that said, we’re pleased to introduce you to this coffee skillet monkey bread recipe by Kiley O’Donnell, aka @wellmadebykiley, who specializes in whipping up health-focused desserts. Keep reading to see why this monkey bread gets our stamp of approval before discovering how to make it yourself.

 

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Why we love this coffee skillet monkey bread recipe

Cinnamon. Glazed. Dessert for breakfast. We’re tempted to leave the benefits of this recipe with these few words only. However, we’re operating in the wellness world after all, so let’s take a quick gander at how and why this monkey bread checks out from a nutritional standpoint.

To start, this monkey bread recipe packs protein, carbs, and fat, making it a balanced yet still sweet treat for breakfast. As far as the first macro goes, Greek yogurt is the star of the show. According to the USDA, eight ounces of regular Greek yogurt (which this recipe calls for) can offer up to 23 grams of protein—not to mention satiating healthy fats and carbs, as well as gut-friendly probiotics—depending on the variety you choose. While making sure you get adequate protein throughout the day is key, experts routinely suggest loading up on it for breakfast in particular. As Erin Palinski-Wade, RD, CDE previously told Well+Good, “Starting off your day with a protein-rich breakfast may have the biggest impact, since it can help to stabilize blood sugar levels all day long—meaning more consistent energy.”

From there, a few other ingredients of note are:

• Coconut sugar, which has a lower glycemic index and more minerals (albeit in small amounts) than cane sugar
• Cinnamon, which may offer antioxidant, anti-inflammatory, antilipemic, antidiabetic, antimicrobial, and anticancer effects
• Coconut oil, which has a better lipid profile than other plant oils (yet should be consumed in moderation)

Last but not least, for the maple coffee glaze, O’Donnell suggests using Oat Haus Coffee Granola Butter. It not only mimics the flavor of an oat milk latte, but also offers nutritional perks. Her recipe calls for a quarter cup of the vegan, gluten-free granola butter, which adds four grams of protein and fiber to the mix. If you don’t have this specific option on hand, don’t fret; simply sub in two tablespoons of freshly brewed, antioxidant-rich coffee to round out the flavor profile, delight your taste buds, and enjoy a small kick of caffeine.

Alas, here’s how to inch closer to your own slice (or two) of heaven in the form of coffee-flavored monkey bread.

Protein-packed coffee skillet monkey bread recipe

Ingredients
1 cup flour
1 cup Greek yogurt
1 1/2 tsp baking soda

Cinnamon Sugar Coating:
1/4 cup coconut sugar or granulated sugar
2-3 tsp cinnamon

Maple Coffee Glaze:
1 tbsp coconut oil, melted
1/2 cup cup maple syrup
1/4 cup Oat Haus Coffee Granola Butter or 2 tbsp fresh brewed coffee

Cinnamon Cream Cheese Topping:
4 oz cream cheese
1 tbsp maple syrup
1 tsp cinnamon

Instructions

1. Preheat oven to 375°F. Butter a medium skillet or baking dish; set aside.

2. In a medium bowl, combine the flour, Greek yogurt, and baking soda. Mix together until a dough forms (you may need to use your hands to fully incorporate).

3. In a separate small bowl, mix together the coconut sugar and cinnamon for the cinnamon sugar coating.

4. Scoop the dough out (about two tablespoons per ball) and use your hands to roll into a round shape. Roll around the ball in the cinnamon sugar coating, making sure to completely cover the surface. Repeat until the dough is gone.

5. Place the dough balls into the prepared skillet or baking dish.

6. In a small bowl, whisk together the melted coconut oil, maple syrup, and granola butter. Drizzle the maple coffee glaze mixture over the dough balls in the skillet or baking dish. Bake for 20-22 minutes.

7. While baking, beat together the ingredients for the cinnamon cream cheese topping.

8. Remove the monkey bread from the oven, allow to cool for 10 minutes, and then top with the cream cheese topping. Enjoy!

Seriously: If embarking on an ambitious baking adventure sounds like anything but soothing, and the task of making a bunch of sparkly spritzes or candy cane-coated sugar cookies for an upcoming cookie exchange, potluck, or Christmas-y cocktail party is hanging over your head, we hear you. Between the gift shopping, card writing, present wrapping, the end-of-year rush at work, and an exhausting social calendar, who has time to bake hundreds of festively-frosted gingerbread cookies?

Fortunately, not all baked good recipes are overly complicated or time-consuming. We’ve gathered several three-ingredient cookie recipes for making the ultimate intimidating-free “lazy cookies” to satisfy your sweet tooth (and cookie swap) without totally turning your world upside down. Think tasty treats like flourless chocolate cookies and pepperminty thin mints that will be the hit of any holiday gathering.

6 lazy cookies for your next holiday gathering

1. Banana Oatmeal Cookies

Although these banana oatmeal cookies by The Simple Veganista may look like cookies, upon the first bite, you’ll quickly realize that they taste more like your favorite homemade banana bread recipe. This three-ingredient recipe is made with hearty oats, rich chocolate chips, and is naturally sweetened with ripe mashed bananas. And if you’re feeling up for it, you can jazz up the recipe with add-ons like cinnamon, vanilla extract, shredded coconut, and dried fruit.

Get the recipe: Three-Ingredient Banana Oatmeal Cookies

2. Vegan Peanut Butter Cookies

It seems like most things in life are better with an extra side of peanut butter (PB&J, fluffernutter, peanut sauce…the list goes on). And this easy vegan peanut butter cookie recipe by The Conscious Plant Kitchen is one more reason to love this nut butter even more. To make it, all you have to do is combine peanut butter, oat flour, and maple syrup until creamy, roll into evenly-sized balls, and bake away. Seriously, it’s that easy.

Get the recipe: 3-Ingredient Vegan Peanut Butter Cookies

3. Flourless Chocolate Cookies

One way to instantly put a smile on your face and liven the mood when you’re feeling a bit cranky is to make these three-ingredient flourless chocolate cookies by Kirbie’s Cravings: They truly taste like decadent brownie batter in cookie form. They’re also free of some common allergens (including flour, butter, and oil) but get all of their rich flavors from longevity-boosting, unsweetened cocoa powder, powdered sugar, and egg whites. The key to making these lazy cookies to perfection is to use (and only use) Dutch-processed cocoa powder, which is much richer and less bitter in taste than other varieties.

Get the recipe: 3-Ingredient Flourless Chocolate Cookies

4. No-Bake Peanut Butter Cookies

One bowl, five minutes, and three ingredients are all you need to make these no-bake peanut butter cookies by Minimalist Baker that come together in the blink of an eye. They’re made with fiber-rich Medjool dates, gluten-free rolled oats, and peanut butter, with the option to add ingredients like sea salt, cacao powder, and maple syrup. Plus, if your oven is currently stuffed with too many pots and pans, you won’t need to rush over to clear it all out the start preheating. That’s because this recipe requires no baking whatsoever. Problem solved.

Get the recipe: 3-Ingredient No-Bake Peanut Butter Cookies

5. Peanut Butter Pumpkin Dog Treats

If your furry friend is also drooling at the thought of these delicious cookie recipes, it might be time to make your four-legged bestie a special something, too. These peanut butter pumpkin dog treats by Minimalist Baker feature peanut butter, canned pumpkin purée, and oat flour. Frankly, they’re so good you might be tempted to sneak one or two from their treat jar (don’t worry, we won’t tell!).

Get the recipe: Easy Peanut Butter Pumpkin Dog Treats

6. Oreo Thin Mints

Combine two of your favorite childhood treats, Oreos and Thin Mints, in one delectable dessert. For this no-bake oreo thin mints recipe by The Comfort of Cooking, all you have to do is coat Oreos in peppermint-flavored chocolate for a crunchy, sweet, and refreshing cookie recipe that’s definitely the easiest on this list to make.

Get the recipe: 3-Ingredient Oreo Thin Mints

Hungry for more? These vegan chocolate chip cookies might hit the spot:

While we recently learned that eating two eggs—filled with roughly 13 grams of protein—won’t fully satisfy your breakfast protein needs (which is about 25-30 grams) alone, pairing them with another high-protein breakfast item will definitely do the trick. Say, a steamy hot cup of peanut butter coffee with 16 grams of protein or a slice of ?

This sweet and nutty bread recipe made with ingredients like maple, pecan, and creamy yogurt is the epitome of cozy vibes—and it’s the perfect motivation to leap out of bed instead of pressing Snooze six times. That being said, there’s certainly no need to limit ourselves to eating this delicious baked good only once a day—it also makes for the perfect midday snack to pair with a cup of mood-boosting green tea.

Why this maple pecan yogurt bread is one of our favorite protein-packed breakfasts

We can thank ingredients like pecans, eggs, and, most importantly, yogurt for making this easy maple pecan yogurt bread recipe by Erin Lives Whole a protein jackpot. In the recipe, she uses Stonyfield Organic Vanilla Yogurt, which has about five grams of protein per three-quarters of a cup. To reap the most benefits of this high-protein dairy product, Erin includes it in both the batter of the bread and the two-ingredient glaze that coats this beautiful loaf.

Meanwhile, for some added crunch and nuttiness, Erin uses pecans which are packed with B vitamins, folic acid, zinc, potassium, magnesium, and vitamins A and E. (BTW, the high amount of zinc in pecans helps support a healthy immune system and fights inflammation, as it’s a powerful antioxidant that combats free-radical damage in the body.)

And like most baked goods, this simple recipe calls for eggs as a binding ingredient that doubles as a great source of nutrients. The eggs, another key ingredient in this recipe, are also loaded with numerous health benefits, which is why some dietitians have dubbed them “nature’s multivitamin.” For starters, eggs are a complete source of protein (meaning that they contain all essential amino acids), they’re high in choline which is essential for brain and nervous system health, and they’re high in antioxidants (like vitamin A).

Ready to indulge in this sweet treat? We sure are.

Maple pecan yogurt bread recipe

Yields 8 servings

Ingredients
Bread:
2 cups white whole-wheat flour
1 Tsp baking powder
1/2 Tsp baking soda
1/2 Tsp salt
1 Tsp cinnamon
2 eggs
1 cup Stonyfield Organic Vanilla Yogurt
1/2 cup coconut oil, melted
1/2 cup maple syrup
1 Tsp vanilla
1 cup chopped pecans

Swirl:
2 Tsp cinnamon
1/4 cup coconut sugar

Glaze:
1/4 cup Stonyfield Organic Vanilla Yogurt
1 Tbsp powdered sugar
1 Tbsp water

1. Preheat oven to 350°F and grease a 9 x 4 loaf pan.

2. In a bowl, mix together flour, baking powder, baking soda, salt, and cinnamon. Set aside.

3. In a large bowl, whisk two eggs. Mix in yogurt, coconut oil, maple syrup, and vanilla. Whisk till combined.

4. Slowly add dry ingredients to wet, mixing until all are incorporated. Then stir in chopped pecans.

5. Prepare the swirl mixture by mixing together cinnamon and sugar.

6. Pour half of the batter into the loaf pan, then sprinkle with half of the cinnamon sugar mixture. Pour the remaining batter on top and then top with the rest of the cinnamon sugar mixture.

7. Bake for 45-50 minutes or until a toothpick comes out clean.

8. While cooling, mix together the glaze ingredients. Once the bread is completely cooled, cover it in glaze and optionally top it with more pecans.

This lemon chia loaf is packed with gut-healthy benefits:

Along with these popular food feuds, pickles are often a heated topic of debate—you either fiercely detest them (and pick them out of your burger the second you see one creeping out of the bun) or you love them so much that you order extra…and eat them straight out of the jar for a casual midday snack. If you identify with the latter of the two, we have good news for you: Lazy pickles are about to become your new crunchy BFF (best food forever).

As you might have guessed from the name, lazy pickles are incredibly straightforward. To make them, you simply take a just-finished pickle jar that’s still filled with leftover pickle juice and use said delicious brine to make a few quick pickles out of fresh cucumbers. Are all the juicy details are ahead, and heads up: They’re kind of a big dill.

How to repurpose leftover pickle juice to make a lazy pickle in mere minutes

According to a recent TikTok video by @stephaniegrime, all you need to make a batch of lazy pickles is a cuke and an empty pickle jar filled with juice. Slice your cucumber into quarters lengthwise, then insert each wedge into the jar, submerge them into the liquid, and close the lid. Place the jar in the refrigerator for a day, and voilà: homemade pickle heaven. The final product is not as intensely flavorful as standard store-bought (or homemade) pickles, but lazy pickles are equally refreshing, satisfying, and easy to prepare.

@stephaniegrime #ad @thecoldestwater #coldest I’m obsessed w/this lazy pickle hack!! Thanks @keto_country ♬ Send Me on My Way – Vibe Street

While this hack may seem revolutionary, it’s based on a simple culinary technique that’s been around for centuries called “quick pickling,” which involves immersing food in a spiced vinegar and water solution for immediate or short-term consumption. According to historians, the concept of pickling (and pickles) has been around for more than 4,000 years and dates back to when ancient Mesopotamians began soaking cucumbers in an acidic brine as a way to preserve them. (God bless ’em.) Quick pickles have since become the simplest way to achieve all of the pickle-loving flavors on a time crunch—no pun intended.

By the way, know that you can quick pickle much more than just cucumbers using that leftover jar of brine. Think: red onions, carrots, jalapeños, or asparagus spears.

Health benefits of pickles, according to a registered dietitian

Aside from the fact that they taste like heaven on earth, pickles are loaded with a few surprising health benefits, too. According to registered dietitian Mia Syn, MS, RDN, pickles can be a source of hydration post sweat-session. Why? “While water is sufficient to rehydrate after a workout, those who exercise for a prolonged period of time or are in a hot climate could benefit from electrolyte replenishment. Because pickle juice contains electrolytes, particularly sodium and potassium, it can help restore fluid balance in the body,” Syn says.

Additionally, studies have shown that as little as one-third cup of pickle juice can help soothe muscle cramps and assist with post-workout recovery. But that’s not all: Pickle juice may be able to help folks recovery from a pesky hangover, too. “Pickle juice may indeed help you recover from a hangover, because hangovers are brought on by dehydration and loss of electrolytes. As a source of electrolytes, pickle juice, in conjunction with water, can help rehydrate the body after drinking,” Syn says. Whether it’s time to trade in your Pedialyte for pickle juice is really a matter of, well, your ability to stomach the stuff. (Just keep an eye on your sodium intake, because pickle juice is loaded with it.)

In addition to eyeing the sodium content, Syn points out that not all store-bought pickles are on the same playing field regarding health benefits. “Reading through the ingredients on the pickle jar label is important. I love Grillo’s pickles because their pickling juice is made with a short list of simple whole food ingredients including vinegar, salt, spices, and herbs, and no additives, sugar, or artificial ingredients.”

FYI, aside from the health benefits pickles can offer, recycling pickle juice is a brilliant way to cut back on food waste—especially if you have a few extra cucumbers and a freshly-finished pickle jar filled with briny liquid at your disposal.

This pickled radish kimchi recipe is what gut-healthy dreams are made of:

And because we’re supremely in favor of all things that do double duty—from makeup with skincare benefits to kitchen appliances that basically do your taxes—there’s no denying the fact that serving a delicious homemade bread recipe that’s also packed with gut health benefits is compelling.

“Bread has gotten a wrongfully bad rap from diet culture, but it offers many positive health benefits for your gut,” says Caroline Cederquist, MD, who is a board-certified family practice and functional medicine physician and the co-founder and chief medical officer of bistroMD. “The microorganisms that colonize the human gut, known as gut microbiota, play a central role in physiology and metabolism. For starters, wheat and rye-based breads contain fructan, which is a prebiotic or ‘good’ type of gut bacteria. Prebiotic foods are typically high in fiber and act as food for the gut microbiota and probiotics.”

Dr. Cederquist says that the fiber, prebiotics, and probiotics found in certain types of bread also improve digestion and help reduce symptoms related to digestive disorders. Moreover, “they offer anti-inflammatory properties, contribute to a stronger immune system, aid in heart health, and have even been found to positively affect mood and brain function.”

Of course, not all bread is created equal. To that end, Dr. Cederquist recommends looking for breads with a rough and grainy texture. “This is often suggestive of less refined carbs and more complex carbs, which tend to provide greater amounts of fiber, vitamins, and minerals,” she says. Sourdough is another smart selection for gut health due to its natural probiotics that result from the process of fermentation. Finally, go for whole grain breads, especially when paired with heart-healthy proteins.

To help you bake the best gut-healthy bread recipes for your holiday table, we’ve rounded up just a few of our favorites below.

5 delicious gut-healthy bread recipes that will boost digestion and regularity

Good for Your Gut Nut Bread

This easy to make nut-based bread is not only packed with protein-rich nuts, but also full of fiber and healthy fats. Pair this with some probiotic-rich yogurt for the ultimate gut-healthy breakfast or snack.

Get the recipe: Good for Your Gut Nut Bread

Positive Gut Sourdough Bread

Sourdough bread as a whole tends to be better for your gut than standard bread. That’s because sourdoughs require a fermented starter, which can also help your body absorb the nutrients provided by the recipe, including magnesium, zinc, and iron.

Get the recipe: Positive Gut Sourdough Bread

Gut-Friendly Bread

This phenomenal gluten-free bread recipe is able to accommodate a wide range of dietary restrictions, including dairy, eggs, yeast, soy, and corn. Without these common allergens, your tummy is likely to stay happy.

Get the recipe: Gut-Friendly Bread

Muesli Bread

This healthy bread recipe uses—you guessed it—muesli as its main ingredient. That means that this fiber-rich loaf is great for your digestive system, and is also a great way to use up some of that leftover cereal you’re not sure what to do with.

Get the recipe: Muesli Bread

Whole Grain Seeded Bread

You need fewer than 10 ingredients and 30 minutes to prep this whole-grain bread, which is packed with gut-friendly nutrients. While the seeds and oats are optional, they make this bread a lot better for your tummy (and your tastebuds).

Get the recipe: Whole Grain Seeded Bread

 

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“If you’re doing a high-intensity workout or a workout that lasts longer than 30 minutes, eating a small snack can be really helpful in fueling your workout,” says Bippen. She explains that whether you’re looking to lift heavier weights, increase your stamina, or simply have more overall energy to finish strong, a thoughtful snack can make a huge difference in helping you achieve your fitness goals.

If loading up on snacks before a spin class, long run, or weight lifting session sounds like a recipe for a stomach ache, Bippen keeps her pre-workout snacks small but mighty. She suggests eating the following snacks within an hour of working out, and if you’re moving your body first thing in the morning, Bippen advises pairing a carb with a small amount of easily digestible protein or fat that will be light enough while still offering an energy boost.

Jess Bippen’s Favorite Pre-Workout Snacks

Peanut Butter Protein Bites

The great thing about this snack is that you can prep it up to several days in advance so that it’s ready to go as soon as you need it, whether that’s at 6 a.m. or during your afternoon commute from the office to your favorite fitness studio. Get her recipe here, or try our test kitchen’s take.

Loaded Toast

Bippen is a big fan of toast paired with a healthy fat for a pre-workout snack. Her favorite combos are almond and chia jam as well as avocado. So long as there’s a healthy fat and/or protein component, feel free to experiment!

Collagen Energy Bites

Another great pick that can be prepped for whenever you’re ready to fuel up, Bippen has several great recipes on her site in delicious flavors. While her Cashew Collagen Coconut Bites are Bippen’s go-to recipe, she also has Cacao Tahini and Lemon Cashew versions for whatever you’re in the mood for.

Fresh Fruit with Nut Butter and Seeds

We love this no-frills snack option that can be created with whatever you have in your fridge. Sliced apples paired with some almond butter and chia or hemp seeds is perfect for toting to the office or co-working space.

Hard-Boiled Eggs and Fresh Fruit

Eggs are full of healthy fats and hard-to-get vitamins and minerals, so this is an especially great pick for vegetarians. Pair with an equally portable fruit, like an orange or a pear, and you can bring your pre-workout snack anywhere it needs to go.

Nuts and Dried or Fresh Fruit

Trail mix will always have a place in our hearts, as it is versatile and offers a perfect balance of sweet and salty. Try pairing walnuts and dried prunes for a major longevity-booster or simply grab a handful of berries and almonds to help boost your mile time.

Organic Greek Yogurt and Fresh Fruit

This is a great pick for those who are pretty hungry pre-workout and may not have time to fuel up again for a while after some daily movement. Grab whatever fruit is fresh and in-season and you have a wholesome, satisfying snack.

Why We Should Snack Before Working Out

It’s important to emphasize that Bippen is against fasted workouts (and intermittent fasting in general, especially for women in their reproductive years), as she says that this can actually contribute to hormone imbalances.

“High intensity workouts when paired with fasting can [cause] too much stress on the body,” Bippen says. “When the body is stressed, cortisol is elevated, and too much cortisol over time can shut down ovulation, elevate blood sugar, slow down digestion, and suppress thyroid hormones.”

Additionally, Bippen notes that pre-workout snacks, particularly in the morning, are especially important for coffee drinkers. If you simply can’t stomach a snack beforehand, she advises zhushing up your morning cuppa with collagen, a full-fat almond or cashew milk, and a sprinkle of cinnamon to help keep your blood sugar stabilized all day and amp up your beverage’s jolting power in a healthy way.

 

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A post shared by Uma Naidoo, MD (@drumanaidoo)

To better understand why this protein-packed cherry chocolate smoothie is as beneficial for your palate as it is for your mind and mood, we caught up with Dr. Naidoo for her expert insights.

Why this cherry chocolate smoothie is a brain- and mood-boosting treat

Cherries and cocoa

To start, let’s focus on the undeniable stars of this recipe: cherries and unsweetened natural cocoa. “They’re both rich sources of polyphenols, which are plant compounds that help reduce oxidative damage in the brain and promote the growth of beneficial gut bacteria,” Dr. Naidoo says. She adds that cherries are a natural source of melatonin (aka the sleep hormone), which means that they can help to improve sleep quality. Read: This smoothie is totally fair game for a post-dinner dessert. “Cocoa flavanols are great for the brain, and cocoa has been studied [and shown to] help improve mood,” she says.

Spinach, steel cut oats, and chia seeds

Not everyone loves spinach, but since these dark greens are among the most nutrient-dense veggies on the planet, adding them into a smoothie is a foolproof way to load up on their goodness… sans that leafy taste. So how does this all translate into benefits for your mind and mood? “Spinach and other leafy greens are excellent sources of vitamin B9, aka folate, which supports neurotransmitter function and can aid in the prevention, management, and treatment of depression,” Dr. Naidoo explains. In other words, if you’re feeling blue, it can help to go green.

The nutritional psychiatrist then says that these greens—alongside the steel cut oats and chia seeds in her recipe—are all excellent sources of fiber, which is critical to cultivate a healthy gut microbiome. “A healthy gut microbiome translates to reduced levels of inflammation throughout the brain and body,” Dr. Naidoo explains—so take note that the benefits of adequate fiber intake go well beyond improving digestive health.

Moreover, Dr. Naidoo advises opting for whole-grain, minimally processed steel cut oats over varieties that contain added sugars and other less-than-nutritious ingredients. The former option is rich in vitamins B1 and B6, “which have been shown to enhance mood, improve sleep quality, and help combat anxiety,” she says.

Next up are chia seeds, which we already know are rich in fiber. However, Dr. Naidoo mentions that they’re also high in plant-based protein as well as healthy fats. “Most notably, chia seeds are a rich source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Research suggests that ALA has neuroprotective properties and promotes healthy brain development,” she continues. Small but mighty, chia seeds clearly deserve a spot in any brain-boosting meal plan.

Nut butter

Last but not least, Dr. Naidoo calls out her cherry chocolate smoothie recipe’s inclusion of raw, unsweetened nut butter, which is an excellent source of magnesium and zinc. “Magnesium is critical to proper brain function, as it is directly involved in the synthesis of dopamine, an important neurotransmitter,” she explains. Magnesium is also lauded for its ability to promote relaxation and thus better sleep… yet the majority of us don’t get enough of it daily. Zinc also shouldn’t be forgotten, as Dr. Naidoo says that this mineral is beneficial to reduce inflammation in the brain. Paired together, they’re an unmistakably dynamic duo for your mind and mood.

“Studies have shown that adequate consumption of both magnesium and zinc may prevent and reduce symptoms of depression, attention deficit hyperactivity disorder (ADHD), fatigue, and even bipolar disorder,” she shares. Of course, you can enjoy nut butter on toast, as a dip, or straight out of the jar—but naturally, we advise dolloping it straight into Dr. Naidoo’s smoothie recipe to double down on cognition-enhancing and mood-boosting benefits.

Dr. Naidoo’s mood-boosting cherry chocolate smoothie recipe

Yields 1 serving

Ingredients
1 cup of frozen or fresh cherries (pits removed)
1/3 cup of steel cut oats
1 scoop of chocolate protein powder
1-2 Tbsp of unsweetened cocoa powder (to taste)
2 Tbsp of chia seeds
1 Tbsp of raw, unsweetened nut butter
1 1/2 cups of spinach (or mixed greens)
8 ounces of water, unsweetened almond milk, coconut milk, or other liquid of your choice

Optional:
Ice cubes (for thickness)
1/2 banana (for sweetness)
1 tsp of cinnamon (to promote blood sugar balance)

1. Place all the ingredients in a blender and blend until smooth, then enjoy!

By now, you may be familiar with our love for vegan pineapple Dole Whip. And while there’s certainly nothing more classic than the original pineapple rendition, we can’t help but feel a little FOMO when pumpkin spice becomes fall’s must-have flavor. So, when we heard that there was a new vegan, gut-friendly, and anti-inflammatory Dole Whip recipe than helps bridge the gap between summer and fall, we knew we had to hop on board. And all biases aside, it may just be the new Dole Whip MVP.

How to make vegan pumpkin spice Dole Whip

With just five ingredients and less than 20 minutes, you can whip together (pun intended) the best and most unexpected dessert you didn’t know you needed.

To make vegan pumpkin spice Dole Whip, you just need to follow three simple steps. First, combine peeled and chopped sweet potatoes with a few tablespoons of water in a microwave-safe bowl, cover it with plastic wrap and leave a small gap to vent, and microwave for about three minutes or until the potato is tender. Once ready, drain and cool the potatoes.

Next, you’ll purée pineapple, maple syrup, milk, a dash of pumpkin spice, and the sweet potato in a food processor or blender until smooth and creamy. Lastly, divide the pumpkin spice pineapple mixture into four bowls and sprinkle with the toppings of your choice, like heart-healthy pecans, coconut, or longevity-boosting dark chocolate chips, before enjoying. Swoon.

Health benefits of vegan pumpkin spice Dole Whip abound

Aside from being a delicious fall-themed version of the original Dole Whip recipe that we so deeply adore, this recipe packs major health perks to boot, thanks to its antioxidant-rich, gut-friendly ingredients. Typically, pumpkin pie spice is made from a combination of spices like cinnamon, nutmeg, cloves, all spice, and ginger, which are some of the best anti-inflammatory spices that can add digestive benefits (and delicious flavor) to any baked good. Ginger, for example, contains antioxidant compounds known as gingerols and shogaols that neutralize free radical damage that can lead to oxidative stress; cloves and allspice contain antioxidant polyphenols that help fight inflammation. All to say: Pumpkin pie spice is basically an antioxidant superhero.

Sweet potatoes are also one of the foods dietitians love most. They’re a great source of vitamin A, which is essential for maintaining a strong immune system and promoting eye health and glowing skin. Plus, they’re full of fiber, a key nutrient for optimal digestion and a healthy metabolism.

And the classic Dole Whip ingredient, pineapple, has several benefits, too. Not only does it at tanginess to this luscious, spicy dessert, but it’s also great for gut health thanks to its digestive enzymes that help break down protein foods. Plus, it’s a great source of magnesium, a mineral that can help you fall asleep.

Try this dish for breakfast, dessert, or literally any time you need to feel positive about the arrival of pumpkin spice season—aka fall.

Pumpkin Spice-Sweet Potato Dole Whip Recipe

Yields 4 servings

Ingredients
1 cup peeled and chopped DOLE Sweet Potato
1 3/4 cups chopped DOLE Pineapple, frozen
2 Tbsp maple syrup
2 Tbsp unsweetened refrigerated coconut milk
3/4 tsp gluten-free pumpkin pie spice
Chopped pecans and/or coconut chips for garnish (optional)

1. Heat potato and two tablespoons of water in a medium microwave-safe bowl, covered with plastic wrap with one edge slightly open to vent, in microwave oven for three minutes or until very tender. Drain potato; cool completely.

2. Purée pineapple, syrup, milk, 1/2 teaspoon pumpkin pie spice, and potato in a food processor on high until smooth, scraping down the bowl occasionally. Makes about two cups.

3. Divide pineapple mixture into four bowls; sprinkle with remaining 1/4 teaspoon pumpkin pie spice and top with pecans and/or coconut chips, if desired.

Can’t get enough Dole Whip? Same. Here’s another delicious and anti-inflammatory way to make it:

On that note, registered dietitian Amy Shapiro, MS, RD, CDN, founder of Real Nutrition, previously shared with Well+Good that there are three key nutrients to prioritize when it comes to bone health: calcium, vitamin D, and magnesium. And as it turns out, many of these essential nutrients can be found in some of our favorite snack foods. We spoke with two registered dietitians to learn more about their favorite snacks that are packed with bone-friendly benefits (major bonus: they’re all available on Amazon).

6 RD-approved snacks with bone health benefits

Lauren Manaker MS, RDN, LD, registered dietitian based in Charleston

1. Parmesan cheese crisps

“Whisps Parmesan Cheese Crisps are made from 100 percent real cheese, making them a snack that any cheese lover will be thankful for. They’re a great source of protein and contain zero grams of sugar, too. Because data shows that eating dairy products, like cheese, is linked to positive bone health outcomes, snacking on Whisps Cheese Crisps is a smart—and delicious—way to boost your body’s bone strength and calcium stores.”

Whisps Parmesan Cheese Crisps — $20.00

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2. Prunes

“Sunsweet Amaz!n Prunes are packed with bone health-supporting nutrients, including boron, magnesium, and vitamin K. One serving of Sunsweet prunes provides six percent of the recommended daily value for potassium and 18 milligrams of calcium. Data specifically shows that eating prunes every day may help certain populations experience bone health benefits. A recent study published in the Journal of Medicinal Food actually showed positive effects on markers of bone health after men ate 10 to 12 prunes every day for one year. Plus, a 12-month study conducted out of Pennsylvania State University that focused on postmenopausal women showed that eating 50 grams of prunes—just five to six prunes—every day for a year preserved hip bone mineral density and reduced hip fracture risk.”

Sunsweet Amaz!n Prunes — $25.00

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3. Edamame

“Seapoint Farms Dry Roasted Edamame is a source of isoflavones, aka plant compounds naturally found in soy foods. These compounds have been shown to support bone formation while inhibiting bone breakdown.”

Seapoint Farms Dry Roasted Edamame — $15.00

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Laura Iu, RD, CDN, CNSC, registered dietitian nutritionist, founder of Laura Iu Nutrition

4. Sardines

“We stop building bone mass around 30 years old, which shows just how important it is to incorporate plenty of calcium in our diets. Sardines are a super source of both calcium and vitamin D. Since canned sardines require zero preparation, look to them as an extremely easy ingredient for boosting the bone benefits you’ll reap from your meals and snacks. I love sardines from the brand Wild Planet.”

Wild Planet Sardines — $30.00

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Marisa Silver, MS, RDN of Vivrant Nutrition

5. Kale chips

“Having low blood levels of vitamin K is associated with lower bone density and greater risk of a bone fracture, and Rhythm Superfoods Kale Chips meet 110 percent of the daily value for this nutrient. These tasty chips also contain some calcium, which is essential for bone health, plus they’re such a satisfying snack and serve as the perfect crunchy topper for any salad or sandwich.”

Rhythm Superfoods Kale Chips — $4.00

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6. Tahini

“Seed + Mill’s Organic Tahini Sauce contains plenty of calcium for healthy, strong bones. It also packs phosphorus, magnesium, and manganese, all of which are essential minerals for bone health. This creamy, tasty tahini is the perfect topping for any snack—from toast and crackers to crudite, yogurt, oatmeal, and smoothie bowls.”

Seed + Mill’s Organic Tahini Sauce — $15.00

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For more healthy snacking tips, check out this RD’s guide to processed snack foods:

The convenience factor of these foods is also a key selling point. When you’ve made your hundredth trip back and forth between the couch and the kitchen and finally conclude that there’s absolutely nothing in the fridge to appease your appetite, all you need is a simple childhood classic recipe that can satisfy your every need. Most recently, we can thank one of our favorite celebs, Jennifer Garner, for bringing us back to the days when Lisa Frank folders, gel pens, and Fruit-Rolls Ups were at the top of our shopping list.

In a very 13 Going on 30 moment, Garner shared her go-to cinnamon toast recipe on Instagram, which now has over 13.6 million views. Best part? Her four-ingredient cozy breakfast recipe features all staple pantry ingredients you definitely already have on hand. Trust us when we say it’s even better than we remembered.

 

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A post shared by Jennifer Garner (@jennifer.garner)

In Garner’s unofficial Instagram cooking series #PretendCookingShow, the actress demonstrates her five-step, four-ingredient recipe for making cinnamon toast that instantly will grant you what she calls “Mom Hero Status.” She starts by cranking up the stove to medium-low and heating up a cast iron skillet. Then, while the pan gets hot, Garner spreads room-temperature butter on a slice of toast, coats it with a cinnamon sugar mixture, and places it facedown on the hot pan. She subsequently repeats the process on the other side and cooks the bread until it’s golden and slightly toasted on both sides.

The result is a delicious creation that’s basically the lovechild between Cinnamon Toast Crunch and a brunch-worthy French toast. And if you can’t take our word for it, Garner’s happy dance around the kitchen as she takes a bite definitely says it all.

BTW, if you want to spare yourself the need to wash any dishes at all, you can always throw the bread into the toaster for a few minutes and slather it with butter and cinnamon sugar *after* it’s been toasted for equally great results (zero pans involved = major time saver).

This recipe has its health perks, too

First things first: Contrary to popular belief, butter doesn’t deserve to be demonized by the nutrition community. Like everything in life, consuming this ingredient in moderation is key, but it can provide a few health benefits. “High-quality butter—preferably organic, grass-fed—is incredibly nutrient-dense, providing vitamins A, D, and E. Vitamin A is essential to a healthy cardiovascular system,” Elyse Kopecky, a marathoner and the co-author of the breakfast-centric cookbook, Rise and Run, previously told Well+Good. Butter is also high in conjugated linoleic acid (CLA), a fatty acid that helps your muscles repair after strenuous exercise, making this cinnamon toast a solid post-gym snack.

And from the looks of it, Garner uses one of our favorite nutrient-dense breads, Dave’s Killer 100% Whole Wheat Organic Bread, to make this recipe. This organic loaf packs four grams of protein, three grams of fiber, 90 milligrams of ALA omega-3s, and 25 grams of whole grains in a single slice. Not too shabby, eh? And aside from the good amount of protein and fiber in the bread, we can’t ignore that one of the main ingredients in the toast’s topping is one of the best anti-inflammatory, gut-friendly spices: cinnamon.

TL;DR? When making omelets or pancakes feels like a big, messy undertaking and you’re in the mood for something sweet, spicy, and incredibly comforting, this five-minute cinnamon toast will save the day.

Jennifer Garner’s cinnamon toast recipe

Yields 1 serving

Ingredients
3 Tbsp granulated or brown sugar
2 tsp ground cinnamon
Pinch of salt
Unsalted butter for cooking
4 slices of bread

1. In a small bowl, stir together sugar, cinnamon, and salt.

2. Melt butter in a large nonstick skillet over medium-low; enough to lightly coat the bottom of the skillet when melted. When bubbling, add as many bread slices as will fit—swirl bread around to absorb the butter, adding more if the pan is dry. Cook until light golden brown, two to three minutes. Adjust heat as necessary to avoid burning.

3. Add another pat of butter, flip the bread and swirl to coat the other side in butter, gently pressing the bread to pick up browned bits. Sprinkle the toasted top(s) with a thin layer of cinnamon sugar. Cook the underside until golden brown, one to two minutes, adding more butter and adjusting temp if the pan is dry or toast is burning.

4. Flip and cook until the sugar sizzles and starts to melt, 30 seconds to one minute.

5. Transfer to a plate, sugar side up. Sprinkle toast(s) with more cinnamon sugar. Wipe skillet and repeat with any remaining bread.

6. YUM.

An herbalist shares the benefits of cinnamon. After all, ’tis the season of sugar, spice, and everything nice:

Although, as much as we love our fall baked goods, clean-up can quickly turn into a nightmare-before-Christmas-style situation after a busy baking session (literally). If you can’t stand the sight of dishes filled with goopy remnants of your latest creation piled sky-high in your kitchen sink, same. So, how can we make some of our favorite fall baked goods without making a total catastrophic mess in our homes, you may ask?

Well, one way is to make this easy 15-minute vegan cinnamon roll loaf that has all the tasty appeal of a regular cinnamon roll, minus the hours and mess it takes to make them from scratch. Basically, we like to think of this recipe as a hybrid between a delicious coffee cake and puffy warm cinnamon rolls. Ready to nosh on this delicious loaf all season long? We definitely are!

How to make this cinnamon roll loaf recipe

Unlike making a traditional from-scratch cinnamon roll recipe that calls for a lot of patience, ample kitchen countertop space for rolling, and a guaranteed mess, this simple cinnamon roll loaf by Megan of @booboosbakeryy comes together seamlessly—and without a trace of splattered cinnamon sugar in sight. All you need to master this simple fall baked good recipe is a few bowls (for wet and dry ingredients) and a loaf pan lined with parchment paper.

@booboosbakery Vegan Cinnamon Loaf on a snow day #veganrecipes #veganfood #bakingrecipe ♬ Sixty Second Commercial 1 by Michael Reynolds – malcolm

To make the basic “dough,” you’ll mix together ingredients flour, baking soda, baking powder, sugar, applesauce, plant-based milk, and vegan butter. You read that right: No kneading, no resting, and no rolling involved.

Now, of course, a cinnamon roll loaf wouldn’t be complete without a warm cinnamon sugar filling, and this recipe definitely won’t disappoint.

In the lined loaf pan, you’ll add half of the batter, spread it evenly with a small spatula, and then layer it with a generous coating of sweet cinnamon sugar (make sure to save some for the next step!) for a beautiful swirly effect. Next, add the remaining batter and top it with the rest of the sugary filling—this gives the cinnamon roll loaf its delectable crunchy, buttery crust. And voilà: The prep work is done in less than 15 minutes. Now, you can let the oven do its thing while you sit back and let the baked good fill your entire home with the decadent aroma of fall spices.

And because we can’t help but be a little extra during the holiday season, once the loaf is fully cooked, you’ll want to let it cool and finish it off with a luscious (and generous) drizzle of icing to give this cinnamon roll loaf its signature touch. Yummmm! Bonus points: Aside from being absolutely delicious, this cake is completely plant-based thanks to simple ingredient swaps like vegan butter, non-dairy milk, and applesauce that add moisture and bind the ingredients together (in place of using dairy or eggs).

BTW, this simple recipe contains one of fall’s most anti-inflammatory ingredients. Any guesses? Cinnamon, obvi! Research shows that this pantry staple ingredient is not only delicious but also an antioxidant, anti-inflammatory, antilipemic, antimicrobial, and anticancer agent. Now, we have one more excuse to indulge in cinnamon-flavored treats all season long.

Vegan cinnamon roll loaf recipe by @booboosbakeryy

Yields 8-10 servings

Ingredients

Batter:
2 cups all-purpose flour
1 1/2 Tsp baking powder
1/2 Tsp baking soda
1/2 Tsp salt
1 cup plant milk
1/4 cup sugar
1/4 cup brown sugar
1/4 cup melted vegan butter
1/4 cup applesauce
1 Tsp vanilla extract

Filling:
1/2 cup sugar
2 Tsp cinnamon

Icing:
1 cup powdered sugar
1 Tbsp plant milk

1. Preheat the oven to 350°F and grease or line a standard loaf pan with parchment paper.

2. In a small bowl, make the cinnamon sugar filling by mixing the sugar and cinnamon until combined. Set aside.

3. In a large bowl, whisk all the dry ingredients for the batter. And in another bowl, whisk all the wet Ingredients for the batter. Next, combine the wet and dry ingredients together and mix with a spatula or wooden spoon until just combined.

4. Add half of the batter to the loan pan, followed by half of the cinnamon sugar filling. Then, pour the remaining batter on top, and top off with the remaining cinnamon sugar filling.

5. Bake for 55-60 minutes or until a toothpick inserted comes out clean.

6. Meanwhile, make the icing by whisking the powdered sugar and plant-based milk. Whisk until smooth and lump-free. Set aside.

7. Let the loaf cool for 15 minutes, then drizzle the icing on top.

An herbalist spills the tea on all things cinnamon:

However, before searching the internet for meal prep ideas, it may be helpful to know other nurses’ go-to meals to see what may be helpful to implement in your meal rotation. We sat down with two Intensive Care Unit (ICU) nurses with over six years of experience working three 12-hour shifts a week to see what nurses eat during the workday to fight off fatigue and stay alert.

What nurses eat: 7 foods that help two ICU nurses gain energy and mental clarity during a 12-hour shift

Nurses can work day or night shifts—night shifts are done between 8 a.m. and 8 p.m., while day shifts are between 7 p.m. and 7 a.m. When working night shifts, Piotr Findura, BSN, an ICU travel nurse who currently works night shifts and co-hosts the Cup of Nurses podcast, prefers meals high in protein to stay full during the late hours. “My eating pattern looks a lot different when working night shifts versus day shifts, so I try to have a high-protein diet with minimal sugar to feel my best,” says Findura.

Mateusz Solarczyk, CCRN-N, an ICU travel nurse who works day shifts and also co-hosts the Cup of Nurses podcast, focuses on eating well-balanced meals for long-term energy. “There are four main categories I think of [when planning meals]—a form of protein, both vegetables and fruits for great sources of minerals and vitamins, and nuts or seeds for the healthy fats,” he says. The bottom line is that both nurses try to eat balanced meals to ensure they’re fueling their body with the necessary energy required to stay alert until the end of their shift. Ready to learn more about what nurses eat? Read on.

1. Overnight oats

If cooking in the morning isn’t your thing and you prefer an easy-to-prep breakfast before or during your shift, you can opt for overnight oats. “Usually, as a nurse, you’re constantly on the go, so [preparing] overnight oats ahead of time can be an awesome meal or snack for busy shifts,” says Solarczyk. Just like traditional oatmeal, overnight oats are a great source of fiber and protein and are full of essential nutrients like iron, zinc, and magnesium. And everyone knows how key eating breakfast is for boosting energy levels.

“I also like to add oats, water or milk, peanut butter, berries, toppings like nuts, chia seeds, or flax seeds to store overnight,” Solarczyk adds. But before loading up on the toppings, try to save them on the side to avoid them from getting soggy in the fridge.

2. Protein-rich salads

Time is key when working a 12-hour shift, which is why both Findura and Solarczyk opt for protein-rich salads during busier shifts. Salads provide convenience and easy meal prep, and they’re a great way to add nutrient-dense ingredients to an already versatile meal.

“I typically add protein such as chicken, steak, or turkey, cucumbers, tomatoes, red onion, and avocado for healthy fats,” says Solarczyk. Findura, on the other hand, likes to make a bacon and broccoli salad with a salad dressing made with mayonnaise, vinegar, and honey.

3. Protein with a side of veggies

Findura works night shifts that typically begin around 7 p.m., so when planning his lunch for the day, he prefers a high-protein diet. Prioritizing protein in his meals also helps him full for the remainder of his night shift, which typically ends around 7 a.m.

“I go with about a pound to a pound and a half of some kind of meat such as chicken or beef steak, with vegetables like spinach, kale, lettuce, tomato, cucumber, collard greens, bok choy, and a side of a fruit,” Findura adds. “Certain carbs, like rice, don’t tend to sit well with me when working, so I try to limit them to avoid digestive discomfort.”

In addition to chicken and turkey, Solarczyk considers North Atlantic salmon as a staple to his meals and tries to eat it once a week. Salmon is considered one of the best sources of vitamin B12, which is a great protein source that can help reduce fatigue and increase energy levels.

4. Tacos

Tacos during lunch are always a great choice (especially on Tuesdays), but they can also act as a quick meal that offers protein, carbohydrates, and fats. “I like tacos with ground beef for my protein, tortillas, salsa verde or veggies like mushrooms, broccoli, bok choy with quinoa on the side,” says Solarczyk. Quinoa provides slow-release carbohydrates and amino acids that can provide sustainable energy, especially on busier days with less downtime.

Tacos are also quick to assemble during shorter lunch breaks, making them easier to fuel your body in less time. Similarly to overnight oats, having your toppings on the side may be helpful to avoid them getting soggy by your break.

5. Yogurt parfaits

Yogurt parfaits are easy to make and act as a great snack or light breakfast. “I prefer to mix Greek yogurt, granola, chia seeds, and fruit like cherries for an easy snack,” shares Solarczyk.

The protein in the Green yogurt can help you stay full until your next meal, while the fruits can provide great antioxidants and vitamins needed to help you feel alert and focused. You can prepare your own yogurt parfaits or purchase premade parfaits to take on the go.

6. RxBars

In an ideal world, there’d always be time for a sit down lunch, but that’s not always the case as a nurse. For that reason, Solarczyk and Findura try to keep RxBars on hand for an easy snack that’s made with simple ingredients and packed with tons of flavor. Each bar offers 12 grams of protein and five grams of fiber, making it an easy snack to save for lunchtime or a mid-shift snack to help you stay alert.

7. A protein shake

In addition to protein-rich meals, Findura also enjoys protein shakes for days when his meals have less protein. “This is an easy way to get protein to hold me off for the rest of my night shift when I know I won’t get a break in for a few hours,” he says. “I reach for whey protein with a complete amino acid profile, high protein content, low carb content, and no preservatives.”

Maria Garcia, group fitness manager at Equinox, HIIT instructor, and certified NASM nutrition coach has thought a lot about how to walk into a workout class with maximum energy. “Pre-HIIT fuel is important because it ensures you can sustain strong throughout the whole training session,” says Garcia. “Who wants to feel lightheaded and fatigued or have to run to the bathroom in the middle of a class?” Retweet.

As someone who’s studied nutrition and repped through her fair share of mountain climbers, Garcia has a few rules of thumb to help you fuel with the right nutrients while leaving the optimal time to digest. “About 45 minutes before a HIIT class, I ensure I can perform at my best with optimal nutrients,” she says. “My pre-workout fuel is an easily digested snack consisting of carbohydrates and protein. Carbohydrates give you quick energy, and protein supports your muscles and helps you recover faster.”

My pre-workout fuel is an easily digested snack consisting of carbohydrates and protein.” — Maria Garcia, group fitness manager at Equinox and certified NASM nutrition coach

While protein and carbs are great nutrients to take with you into your workout, there are a few nutrients Garcia recommends consuming in moderation before you get moving and grooving. Specifically, fiber and fat. “Fiber right before a workout can cause digestive issues, and that is the last thing you want during your workout,” explains Garcia. “In addition, I stay away from eating large amounts of high-fat foods. Fats take the longest to digest. This is again a bad idea right before your workout—you won’t have enough time to digest it all before you hit that class.”

Of course, you also don’t want to eat too large a quantity of food before you start warming up—even if your mega-snack includes all the right nutrients. “You don’t want to eat a big protein bar, a high-sugar drink like soda, or any big meal right before your workout. Keep the snack small but with the right nutrients, and it will get you through a HIIT class at your best,” says Garcia.

Now that you know the science behind pre-fitness nutrition, you’re ready to get down to the good stuff. And by that, I mean… the snacking. Below, Garcia shares her four favorite snacks for noshing before, *ahem*, hiiting the gym.

The 4 best snacks to eat before a HIIT workout, according to a nutritionist-slash-trainer

In short: All these criteria mean that picking a pre-HIIT snack isn’t exactly straightforward. But in all her time teaching HIIT and studying nutrition, Garcia has a few go-to snacks that you can steal for yourself.

• A small banana with nut butter
• Greek yogurt with berries
• A low-sugar protein shake
• Whole wheat toast with a few slices of avocado

So is the science of snacking before a workout officially… cracked? Not quite. “Everybody is different, and what works perfectly for one person may not be optimal for another person. Choosing foods that work for you based on your goals, health conditions, and preferences is important as well to create sustainable and successful outcomes,” adds Garcia. So take her snacking preferences as a suggestion and experiment with your own workouts—okay?

Get moving with this full-body, no equipment HIIT workout: 

Of course, we know that sodium is important for biological functioning, and you can, in fact, fall into a sodium deficiency if you don’t have enough of it. Plus, it’s one of a chef’s favorite not-so-secret ingredients for creating super flavorful dishes. However, according to the CDC, consuming too much of it can potentially lead to high blood pressure, increasing the risk of heart disease and stroke.

So, does that mean we’re fated to only eating bland, flavorless food forever if we want to keep our health in tip-top shape? Definitely not. In fact, a recent study by the European Society of Cardiology that analyzed the effects of taste adaptation intervention (aka the results of eating less sodium) showed that your taste buds can actually acclimate—and even learn to very much enjoy—a diet lower in salt. To understand how to train your taste buds to enjoy foods lower in salt, we spoke with a registered dietitian and the study’s lead researcher to learn how.

What does taste adaptation intervention mean?

According to Misook Lee Chung PhD, RN, FAHA, FAAN, a professor in the College of Nursing at the University of Kentucky and the author of this study, a taste adaptation intervention can help lower salt intake and increase the enjoyment of a sodium-restricted diet in patients with hypertension. “We have conducted randomized controlled trials (RCT) in patients with heart failure and demonstrated that the gradual adaptation approach is beneficial in reducing dietary sodium intake,” Dr. Chung explains. “One of the major barriers to sticking to a low salt diet is that people do not like the taste, but few studies have addressed this issue.”

Dr. Chung’s study, unlike others, focuses on reducing dietary sodium intake very slowly to allow taste perception to change and ultimately learn to like food made with less salt. She says that although the benefits of reduced sodium intake on blood pressure are clear, most people have a hard time sticking to it over time. (We can relate.) According to Dr. Chung, the key to getting over the hump and actually making your lower-sodium diet stick is slow, progressive adaptation.

To study the effects of taste adaptation intervention, participants received 16 weeks of education and follow-up with a study nurse, who tailored the program to each patient’s needs and weekly goals. During this time, the individuals recorded the amount of sodium from salt added at the table, salt used during cooking, groceries consumed, and eating restaurant foods using an electronic device that helped detect the sodium content.

“One of the first steps was for patients to realize how much salt they were eating. Using the electronic device, they could test the salt content of restaurant meals and ask the chef to reduce or eliminate salt on their next visit. They also used it at home to lower the salt content in their own cooking. Some people automatically added salt at the table before tasting the food, so we asked participants to count the number of ‘shakes’ and set goals for reducing it. Most participants removed the salt shaker from the table within three weeks,” Dr. Chung says.

At baseline and 16 weeks, the participants provided a 24-hour urine sample to assess sodium intake and recorded their blood pressure. By increasing awareness of the sodium content consumed over the span of the study and making adjustments to their diets, participants were able to see the direct correlation between salt intake and its effects on the body. “In the intervention group, sodium intake dropped by 1,158 mg per day, which was a 30 percent reduction from baseline,” Dr. Chung notes.

All in all, the enjoyment of a low salt diet increased in the intervention group, from 4.8 to 6.5 on a 10-point scale, according to Dr. Chung. “The gradual adaptation approach to a low sodium diet has a significant effect on reducing dietary sodium intake in hypertensive patients, and it has the potential to decrease systolic blood pressure,” she says. This demonstrates that training your taste buds slowly to enjoy foods lower in salt is absolutely possible—and likely yields better outcomes if done gradually, as opposed to cutting it out cold turkey.

How does a registered dietitian recommend adjusting to less salty food?

According to Amy Shapiro, MS, RD, CDN, a registered dietitian, and the founder of Real Nutrition, training your taste buds to enjoy foods with less salt comes down to a few key steps. “To train your tastebuds to reduce sodium, it is important, just like any lifestyle change, to do this slowly if you want it to stick,” Shapiro says, which mirrors the findings described in the study to a tee.

1. Always read the fine print. A good first step in lowering sodium intake is making sure to read food labels. “There is hidden sodium in many ‘healthy’ food items including bread (even whole wheat), pizza, soup, tacos, deli meats, sandwiches, bagels, and packaged snacks,” Shapiro says.

2. Avoid over-salting food. “Often food is prepared with salt, and many people add more salt at the table even before tasting it! Taste your food first, see if it needs more salt, and don’t just act on habit,” she suggests.

3. Stop adding salt to every meal. Shapiro also recommends choosing a few meals a day (like breakfast and dinner) where you don’t consume any salt and then pick one meal where you do (say, lunch). She explains that this helps form healthier habits and reduces the amount of salt you use consistently throughout the day.

4. Use “salty” substitutes. Another great tip Shapiro offers is swapping salt for foods that taste “salty” or have tons of flavor like citrus, herbs, and spices to help brighten your palate minus the sodium.

5. Have patience. Finally, and most importantly, Shapiro says you need to give yourself time. “This process takes time. Consistency takes retraining; it won’t happen overnight. Be patient with yourself and know that in time this will help to retrain your taste buds,” Shapiro emphasizes. “I had to learn to reduce sodium in my diet, and now don’t miss it.”

Consider this your entry ticket to sodium 101:

Trust: This delicious dip never fails to make the friend group at the poolside get-together scoop until there’s no more in sight. So, to guarantee no chip goes queso-less this Labor Day, we found the best “cheesy” recipe of your dreams. Seven staple pantry ingredients, five minutes, and one blender are all you need to whip up this five-minute *vegan* cashew queso dip recipe by Minimalist Baker. Challenge accepted.

What makes this vegan cashew queso dip recipe so good?

Aside from the (creamy and dreamy) obvious, this easy queso recipe is gluten-free, vegan, and free from artificial ingredients. Plus, it’s packed with three grams of protein per serving, thanks to cashews, which are one of the best types of nuts for skin and bone health. Cashews contain a high amount of copper (aka 622 micrograms per ounce of the nut), which is about 70 perfect of the daily recommended amount for adults, Nora Minno, RDN, a dietitian and certified personal trainer in New York City, previously told Well+Good. Copper, Minno explains, helps stave off osteoporosis and maintain collagen and elastin, which are both important for skin health and bone density.

To ensure that this queso is smoky, spicy, and packed with flavor, Dana Shultz from Minimalist Baker uses ingredients like garlic, nutritional yeast, chili powder, and harissa, which pack a delicious punch (and serious anti-inflammatory benefits) into every bite. However, Shultz says you can tweak the recipe to your liking. If you want more cheesiness, she recommends sprinkling in more nutritional yeast for that umami-rich savory flavor. Meanwhile, cumin and chili powder will do the trick if you wish for more smokiness or heat. Plus, this recipe calls for harissa, a simple Mediterranean-style spread made with ingredients like chili peppers, garlic, and spices.

Vegan cashew queso dip recipe

Yields 6 Servings

Ingredients
3/4 to 1 cup hot water
1 cup raw cashews
1 clove garlic, chopped
2 Tbsp nutritional yeast
1/2 tsp ground cumin
1 tsp chili powder
1/2 tsp salt, plus more to taste
1 Tbsp harissa

1. Add all ingredients to a blender (starting with the lesser amount of water) and blend until creamy, adding more water as needed to blend until creamy and smooth. We recommend a small blender or a high-speed blender. Add just enough water to achieve creamy, pourable queso. If it gets too thin, thicken with additional raw cashews.

2. Taste and adjust flavor as needed, adding more nutritional yeast for cheesiness, salt to taste, cumin for smokiness, chili powder or harissa for heat, or garlic for zing. It should be quite flavorful, so don’t be shy.

3. Serve with chips or add to things like tacos, nachos, burritos, and more! Garnish with additional harissa or a spoonful of fresh salsa or hot sauce for serving (optional).

Store leftovers covered in the refrigerator for five to seven days or in the freezer for up to one month. To thaw from frozen, set in the refrigerator for 24 to 48 hours. Reheat in the microwave or in a small saucepan over medium-low heat. Add more water as needed if it thickens when reheating.

Wait, what? This squash dip is made with stress-busting adaptogenic ingredients:

While it used to be a struggle to find gluten-free cookies, crackers, or anything grainy, gluten-free snacks are now more accessible than ever thanks to strides in food innovation. Some are marked with a certified gluten-free label, but there’s a chance not all will be so easily identifiable. In these cases, Sackmann recommends simply checking the ingredients list. “Foods that contain gluten will have wheat, barley, rye or triticale, or an ingredient derived from them, labeled in the ingredients list,” Sackmann says.

Or, you can take an RD’s recommendation for gluten-free snacks you can find on Amazon. Ahead, you’ll find nutritious and hard-to-resist bites that won’t upset your gut.

The best gluten-free snacks on Amazon that RDs recommend

Hippeas, Organic Chickpea Puffs (Pack of 18) — $22.00

If you like cheesy and crunchy goodness, Sackmann recommends Hippeas Organic Chickpea Puffs. “A serving of Hippeas offers a good source of fiber and protein, not to mention they are gluten-free and vegan,” she says. Each serving delivers 4 grams of protein for energy and 3 grams of fiber to help you get your bowels moving.

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Blue Diamond, Rice Crackers (Pack of 3) — $15.00

Made of rice flour and almonds, Blue Diamond’s rice crackers are a, “great crunchy snack full of healthy fats and protein,” says Sackmann. Each serving clocks in 3 grams of protein and 1 gram of dietary fiber, so you’re getting nutritious elements while you munch. It’s best paired with a dipping sauce or spreadable cheese (as long as it’s gluten-free, too!)

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New Primal, Classic Beef Meat Stick — $3.00

Looking to pack on the protein? New Primal’s beef sticks deliver a whopping 8 grams of protein per stick. The beef is 100 percent grass-fed, making it a good source of iron, which other gluten-free snacks may lack, explains Sackmann. Plus, it has 0 grams of sugar and is packaged in a portable slip so you can enjoy whenever you’re on the go.

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Mush, Ready to Eat Oats (Pack of 12) — $60.00

Oatmeal can be on the blander side, but not Mush. This portable pack of gluten-free overnight oats comes in delicious flavors like apple cinnamon, blueberry, coffee coconut, dark chocolate, strawberry, and vanilla bean. Not only is Mush flavorful, “they’re a protein-rich, dairy-free treat filled with 5 grams of fiber and no added sugars,” says Sackmann. Enjoy during breakfast or as a mid-day snack.

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Partake, Cookie Variety Pack (Pack of 4) — $22.00

There’s always room for some sweets, and these cookies from Partake has us drooling. Not only are they gluten-free, these bite-sized cookies are free of peanuts, eggs, dairy, tree nuts, soy, sesame, fish, and shellfish to prevent an upset stomach. The variety pack comes with chocolate chip, birthday cake, ginger snap, and double chocolate goodness.

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Enjoy Life, Enjoy Bites (Pack of 6) — $43.00

If you like chocolate, you’re going to “enjoy” this plant protein-rich snack. “Made with sunflower seeds, pumpkin seeds, and rice protein, these gluten-free treats provide a good amount of protein and fiber, and they’re really delicious,” says Kristi Winkels, RDN, registered dietitian, nutritionist, and blogger at Eating With Food Allergies. Enjoy 6 grams of protein and 3 grams of dietary fiber per serving.

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Altitude Snacks, Trail Blaze Mix — $10.00

Trail mix is always a great choice, and this mix is one not to miss. Packed with a blend of cherries, almonds, macadamias, apricots, and granny smith apples, this mix offers up a good source of vitamins and healthy fats without the sugar, says Winkels. Per serving, you’ll get 2 grams of protein and 2 grams of dietary fiber, and it’s packaged in a resealable pouch for easy travel.

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Love Corn, Variety Pack (Pack of 20) — $21.00

Love Corn’s kernels come recommended by Winkels. Beyond delivering protein and dietary fiber, they’re seasoned in four popular flavors: sea salt, barbecue, habanero chilli, and salt and vinegar for a tasty bite. They, “satisfy the craving for a salty snack with minimal ingredients (just corn, sunflower oil, and seasonings),” says Winkels.

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88 Acres, Banana Bread Protein Bars (Pack of 9) — $29.00

Made of organic pumpkin seeds, banana, maple syrup, and cinnamon, 88 Acres protein bars taste just like a slice of banana bread, and they’re soft-baked, giving an irresistible, chewy texture. “Delicious and nutritious, these bars are fairly low in added sugars and have 12 grams of protein, making them so satisfying,” says Winkels.

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Core Foods, Plant-based Protein Bars (Pack of 5) — $15.00

Another protein-packed option on this list, Core Food’s bars are made of gluten-free oats, fruits, and nuts, delivering between 5-10 grams of protein and 40 percent less sugar than other bars. Each bar is loaded with prebiotic fiber and probiotics to support a healthy gut and improve the intestinal barrier. What’s more, they’re vegan and kosher. The pack of five includes delicious flavors, including dark chocolate cherry, peanut butter crunch, blueberry banana almond, peanut butter chocolate, and coconut chocolate chip.

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Three Dads, Popcorn (Pack of 4) — $24.00

Three Dads Popcorn is like the superhero of popcorns. It’s made of organic popcorn and nutritional yeast, providing a source of B1, B2, B3, B6, and B12 vitamins. You’ll also get a whopping 2 grams of protein and 3 grams of dietary fiber per serving. What’s more, each kernel is air popped, which means no oily residue, and they’re flavored with everything bagel, nacho, or cheese seasoning (so yummy that each chomp will have you wanting more).

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And somehow, unsurprisingly so, it feels like there’s just not enough time in the day to check off everything on our ever-growing to-do list. So, how can we stay on our A-game without turning into a hangrier version of the Grinch? According to Lauren Manaker, MS, RDN, LD, CLEC, CPT, a registered dietitian based in Charleston, one smart way is to stock up on healthy snacks that can help sustain your energy levels throughout the September sprint (and beyond).

Whether you’re gearing up to send the kiddos back to class, you’re the student yourself, or you’re just bracing yourself to bid farewell of summer Fridays (sigh), having a few RD-approved back-to-school snacks in your proverbial—and literal—back pocket can be your saving grace. After all, can we all agree the slogan “Trix are for kids” is totally bogus? Snacks definitely *aren’t* reserved for just school kids, IMO.

6 RD-approved back-to-school snacks (for kids and adults, too)

Bob's Red Mill Oat Bars (Pack of 12) — $30.00

According to Manaker, these snack bars are made with a short, simple, and delicious list of wholesome ingredients that are definitely RD-approved. The bars come in different kid- and adult-friendly flavors like PB&J and feature ingredients like gluten-free oats, creamy peanut butter, and organic honey. “They are a perfect choice when you need a quick, simple, and nourishing snack to toss in a lunchbox or in your bag to have on the go with the kids. Each bar offers up to eight grams of protein per bar and three grams of heart-friendly fiber,” Manaker says.

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Sea Salt Popchips (Pack of 12) — $14.00

If crunchy food is your love language, these crispy chips are for you. “Sea Salt Popchips are a perfect solution for both kids and adults who love the crunch of classic potato chips but want something will a little less saturated fat. Popchips are never fried and contain half the fat of fried chips,” Manaker says. Try her brilliant trick and stuff some into a sandwich for some extra crunch (IYKYK).

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Mavericks Kids Double Trouble Chocolate Cookies — $2.00

If a long day of work and over-exerting every last cell in your brain leaves you feeling like the Cookie Monster, these choco-chip cookies will bring you back to life. Manaker points out that Mavericks Cookies contain 40 percent less sugar than the leading natural kids’ cookie brand, with only five grams of sugar per eight cookie serving. “Mavericks Cookies deliver the tastes kids crave, but with the ingredients they deserve. They’re plant-based, certified non-GMO, and made in a nut-free facility, meaning they are school safe,” she explains. P.S. They come in birthday cake flavor, too.

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Whisps Cheese and Pretzel Bites (Pack of 5) — $24.00

Consider this the modern-day Chex Mix we didn’t know we needed… until now. “These convenient snacks combine two beloved snacks that both kids and kids at heart love—cheese and pretzels—into one bite,” Manaker says, and she’s certainly not wrong. Seriously, we can never be too old for an Auntie Anne’s pretzel. And when you can’t run by the mall to scoop up one of those giant pretzels, these cheese and pretzel bites will hit the spot. Plus, they’re packed with six grams of protein per serving and loads of calcium, thanks to the number one ingredient on the list, *swoon* cheese.

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Brainiac Brain Butter (Pack of 20) — $35.00

IMO, anything that has brain and butter in the name is guaranteed to be a back-to-school snack winner. According to Manaker, this healthy, protein-packed almond butter is packed with brain health-supporting nutrients like choline, lutein, and omega-3 fatty acids. Plus, they come in convenient individually-portioned pouches perfect for slathering on apples, crackers, or (let’s be honest) a spoon. She also says that their chocolate-flavored nut butter is the perfect substitute for more sugary hazelnut spreads.

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Real Food From The Ground Up Cauliflower Crackers (Pack of 6) — $24.00

Okay, okay, and if Cheez-Its are your ride-or-die snack, these “cheesy” squares will definitely hit the spot—especially for those who follow a plant-based diet. Manaker says these are a must-have in her house because they’re super satisfying and are made with vegan-certified ingredients, like cauliflower and cassava.

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To help us better understand what foods can offer sleep-boosting properties as well as what cooling snacks to opt for that include them, we spoke with a registered dietitian for the details and her recommended bedtime snacks.

What foods and nutrients can help with sleep?

Probably one of the most common hormones associated with improved sleep is melatonin—a hormone that is released by the pineal gland at night and controls the sleep and wake cycle. “Cherries are one of the few food sources of melatonin [that] can support sleep if incorporated into your nighttime snack,” says Chelsea Stegman, MS, RD, LD, a Chicago-based registered dietitian and owner of Chelsea Stegman Nutrition, LLC. The body makes melatonin naturally and often doesn’t require additional supplementation to meet general needs, but having snacks that contain melatonin may help promote sleep.

Stegman says that tryptophan, which is a serotonin-supportive amino acid that can help your body make melatonin and serotonin, can also aid in a better night’s sleep. Studies have shown that increasing tryptophan-rich foods can help improve sleep due to the increased production of melatonin. “The top sources of tryptophan include full fat Greek yogurt, bananas, pumpkin seeds, salmon, avocado, sweet potato, hummus, and poultry,” says Stegman.

Magnesium is a mineral that can help improve sleep, especially in warmer months. According to Stegman, “magnesium can help the body relax, which is necessary for appropriate sleep.” While melatonin can help you sleep faster, magnesium can help reduce stress and sleep for longer periods of time—which is essential during the warmer nights. The top sources of magnesium can include dark green leafy vegetables, avocado, dark chocolate, nuts, beans and chickpeas.

However, Stegman also points out that all macronutrients (protein, carbohydrates, and fats) can also help with sleep by supporting blood sugar balance all night long, amongst other benefits that support your brain and neurotransmitters during sleep. Additionally, spices such as turmeric and foods high in antioxidants can reduce inflammation, thus helping your body get into the proper rest and digest state for sleep. With all of this in mind, let’s get into some snack options you can explore that are both cooling and include the ingredients covered so far.

6 RD-recommended cooling bedtime snacks that are sleep-boosting

1. Frozen dark chocolate (above 70 percent cacao) and pumpkin seed bark

The best snacks are often the easiest to make. If you’re looking for a bedtime snack that requires little prep, then you can purchase dark chocolate that’s made with over 70 percent cacao and pumpkin seeds to make chocolate bark. “The dark chocolate contains magnesium, [while the] pumpkin seeds contain magnesium and tryptophan,” Stegman says. You simply melt the chocolate, spread it on a baking sheet, and top with pumpkin seeds to freeze in the fridge for one to three hours.

2. Chocolate and cherry pudding

You can never go wrong with a chocolate and cherry combination, which is why this pudding snack idea can serve as both a delicious and cooling bedtime snack. To make it, Stegman says to combine an avocado, cacao powder, frozen cherries, maple syrup, a splash of oat milk, and almond extract in a food processor. After pureeing the ingredients, put the creamy concoction in the fridge for an hour or so, and you’re good to go. “The avocado is a great source of tryptophan and the avocado and cacao are both excellent sources of magnesium, [while] the cherries are great sources of melatonin.” In addition to helping with sleep, this snack is dairy-free, nut-free, and loaded with healthy fats from the avocado.

3. Chocolate protein smoothie

Protein smoothies aren’t only for post workouts—they can also serve as before-bed snacks that can help with sleep. Stegman suggests making a chocolate protein smoothie with chocolate protein powder, frozen banana and cherries, oat milk, and cashew butter. “The protein powder—depending on the brand—and bananas [contain] tryptophan, the cashews contain magnesium, and the cherries contain melatonin,” she says.

4. Frozen yogurt and fruit bark

Similar to chocolate bark, frozen yogurt bark can be a great way to get sleep-boosting nutrients before bed. “This can be made with full fat Greek yogurt, cherries, vanilla, honey, and coconut flakes,” Stegman says. “The full fat Greek yogurt contains tryptophan to help with sleep, and the cherries contain melatonin.”

To make frozen yogurt bark, simply spread the yogurt over a lined baking sheet and top with your preferred ingredients. You may need to leave the baking sheet in the freezer for three or more hours (depending on your refrigerator), but once it’s firm, you can cut it into pieces to have before bed or for a midday snack.

5. Dark chocolate-dipped frozen bananas with a side of almonds

Not only is this snack a great option for days where it’s warmer than usual, but it’s also quick to make with minimal ingredients. All you have to do is melt your favorite dark chocolate, dip the banana slices to cover them with chocolate, put them in the freezer for one hour, and you’re done! (You can also buy delicious pre-made versions from brands like Diana’s Bananas, which come in both bite-sized pieces and popsicle-style sticks.) According to Stegman, the banana is a good source of tryptophan, which may help you fall asleep faster and longer, while the dark chocolate and almonds act as a good source of magnesium.

6. Iced golden milk latte

Golden milk is known for its anti-inflammatory properties and to be full of antioxidants from the turmeric, but this iced latte beverage includes other spices that make it a great option before bed. “This is an iced twist on the typical gold milk latte, which contains almond milk, turmeric, cinnamon, ginger, black pepper, cardamom, and vanilla,” says Stegman. “This combination of spices can help you reduce inflammation and relax before bed, thus supporting cooling, restful sleep.” Find a delicious recipe for a golden milk smoothie here.

By the way, in addition to its ability to instantly transform a bland dish into something that’ll tantalize every single one of your taste buds, Tajín also packs major anti-inflammatory benefits. If you’re ready to learn more about the rich history of Tajín, its many health benefits, and how to use it in every dish you serve, read on.

What is Tajín, and where did it come from?

The story goes that Tajín was born on December 23, 1985 in Guadalajara, a western city in Mexico. The product had a humble start, with the owners selling the bottles one by one to local stores before expanding their business. After finding great success in the Mexican market, Tajín made its way to the United States in the early ’90s. At the start of the 2000s, the product underwent some minor makeover adjustments and began exploring its worldwide potential in continents like Europe, Asia, and Africa. Today, the product can be found in more than 30 countries globally, and proudly represents some of the bold and delicious flavors of Mexican cuisine.

According to the Tajín website, the product is now produced in Zapopan, Mexico, a neighboring city of Guadalajara. As mentioned, it’s made from a simple blend of chili peppers, lime, and sea salt. BTW, don’t be fooled by the chili pepper base and the bright red hue that might make you think Tajín is ghost-pepper-level spicy—rest assured, it’s not. This seasoning is made with mild chili peppers that pack all the flavors with a modest amount of spice, perfect for seasoning just about anything.

What makes Tajín anti-inflammatory?

One of the primary ingredients in this seasoning is chili pepper, which also happen to be one of the best anti-inflammatory ingredients out there. Chilis, which get their heat from an anti-inflammatory compound called capsaicin, can help with vascular and metabolic health, work to combat symptoms of free-radical damage in the body, and some findings suggest that they may have anti-carcinogenic properties as well. Finally, according to the American Heart Association Scientific Sessions report that analyzed diet and mortality data from four large international studies, consumption of chili pepper may reduce one’s relative risk of cardiovascular disease mortality by 26 percent.

How to use Tajín

Although everyone has a different *favorite* way to use this condiment (mine is showered over fresh mango slices), know that Tajín can be used to season both sweet and savory dishes alike. For starters, it can make fruits like oranges, watermelon, mangoes, and pineapples taste even more vibrant and tangy. We also recommend adding Tajín to vegetables like corn on the cob, potatoes, avocados, cucumbers, and carrots to entice the picky eater in the family. You can also add a dash of it to grilled chicken, fish, sour cream, guacamole, or as a topping on soup for a little je ne sais quoi.

Another common pairing you might find is freshly cut fruit with Tajín mixed together with Chamoy sauce, which is also a popular Mexican condiment made of dried chilies, lime juice, and fruit—usually mangos, apricots, or plums. The sauce’s sweet, tangy, tart, and spicy taste pairs perfectly with the acidity and saltiness of the Tajín; together, they’re the ideal umami-rich pair. You might also find esquites or elotes (grilled Mexican street corn) with a schmear of something creamy like mayo, sour cream, or crema, served with Mexican cotija cheese, a squeeze of lime, and a sprinkling of Tajín.

Tajín plus these gut-friendly black bean tostadas? Talk about a match made in heaven: