That said, there are a few perks to making your own delicious little energy-giving snacks at home. For starters, you’ll save more than a few extra bucks every week—especially if you can easily scarf two daily, like moi—and you can tailor the ingredients and their proportions to your heart’s content. Because we could all use a few more toasted almonds in our midday nosh, amirite?

To that end, we’ve found the perfect three-ingredient, 15-minute, vegan-friendly RXBAR #duuupe that’s delicious, nutritious, and won’t burn a hole in your pocket. (…And you could quite easily toss these together during your next commercial break.) How to make them, ahead.

Why you should be making this budget-friendly recipe for energy bars on the reg

While easy to make, these no-bake blueberry almond energy bars from Dana, the recipe developer and writer behind Killing Thyme, are anything but basic. They’re made with three simple ingredients: roasted almonds, dried blueberries, and pitted dried dates. And although that might not sound like much, the combination of these three ingredients, in particular, is explosive—especially when it comes to their nutritional value.

Almonds are filled with fiber and plant-based protein

For starters, almonds are a go-to snack for nutrition experts because they’re loaded with fiber (more than peanuts and cashews combined, in fact). Additionally, they’re a good source of plant-based protein: One cup of almonds has over 30 grams of protein. Eating them regularly has been associated with a reduced risk of cardiovascular disease and stabilized blood sugar levels. Other research also confirms that almonds can quickly help you recover from workouts by reducing inflammation and soreness.

Blueberries are anti-inflammatory af

Blueberries are home to a goldmine of antioxidants. “Colorful berries like blueberries contain helpful plant compounds called anthocyanins, which have anti-inflammatory and antioxidant effects that support brain health and improve memory and concentration,” registered dietitian Sarah Maver, MPH, RD, previously shared with Well+Good. They have about three grams of gut-friendly fiber per one-quarter cup serving, too.

Dates are a potassium powerhouse

Onto the third and final ingredient: Dates. Like the dried blueberries, dates help give these tasty bars delicious sweetness free of any refined sugars. Plus, did you know that you can get nearly twice as much potassium from the same serving size of Medjool dates as you can from bananas? And to complete the trifecta, there’s fiber in this ingredient, too. Meaning every single ingredient in these bars will help keep you regular. Who isn’t in?

3-ingredient blueberry almond energy bars recipe

Yields 12 servings

Ingredients
1 cup roasted almonds
1 cup dried blueberries
1 cup pitted dried dates

1. Preheat oven to 375° F. Meanwhile, spread the almonds on a baking sheet and bake them until slightly toasted and aromatic—about 10 minutes—ensuring you don’t overcook them.

2. Remove almonds from the oven and allow them to cool. Once cooled, put them into a food processor or high-powered blender along with the dried blueberries and the dates.

3. Pulse the mixture to break everything apart. Blend for about 15 to 20 seconds, and if using a high-powered blender, use the tamper to press down on the ingredients. Pulse, blend, and keep this going until the mixture sticks together and forms a ball.

4. Empty the mixture onto wax paper or parchment. With your hands, press the mixture down and form roughly an eight-by-eight-inch square. Next, wrap or secure the mixture with the wax or parchment paper and place it in the fridge for about an hour.

5. Finally, remove it from the fridge and cut it into 12 smaller squares. Then, place them in a container, and refrigerate for up to three weeks.

An RD shares the best store-bought protein bars:

Please allow me to repeat the “two ingredients” bit again, folks—because it’s not a typo or a joke. Lee is the real MVP when it comes to whittling down dessert ingredients so you don’t wind up spending an hour in the kitchen (or an arm and a leg) when you could just be, you know, just eating a brownie. For this particular recipe, those two ingredients are—drumroll, please—dates and peanut butter.

These two components are a power couple and play major roles in many vegan baking recipes, but what you may not know (yet) is that they’re also packed with sleep-supporting magnesium. “Magnesium is a mineral that’s involved in more than 300 processes within the body,” says registered dietitian Amy Gorin, MS, RDN. “We know from research that not getting enough magnesium in your diet can negatively impact sleep.” Apart from supporting your eight hours, magnesium also aids cardiovascular function and supports your muscles, nerves, energy levels, mood, and brain function. So this dessert is putting in some work for your body.

According to the folks at Harvard, the recommended dietary allowance of magnesium for adult men is 400 to 420 milligrams per day, while women need between 310 and 320 milligrams for women (although, you need to consume a teensy bit more when pregnant). Now, let’s get into the specifics of how each brownie ingredient can help get your daily dose of circadian-supporting magnesium, shall we?

First up: dates. A serving of two pitted dates contains about 26 milligrams of magnesium, with medjool dates also contain a solid amount of fiber (about three grams per serving) and—oh snap—as much calcium as a banana. Calcium is another key nutrient for sleep, so don’t write off this shriveled, not-so-aesthetically-appealing fruit. Okay?

Next, of course, is peanut butter. America’s favorite spread contains about 49 milligrams of magnesium per two-tablespoon serving, not to mention plenty of protein (about seven grams per serving), heart-healthy monounsaturated fats, and antioxidants. “Peanut butter is full of protein, fiber, and good-for-you fats. These nutrients help you to stay energized for longer, and the unsaturated fats it contains can be beneficial for heart health,” says Gorin. Peanut butter is a classic for a reason.

A little more on why PB is so good for you:

Some quick mental math—okay, I used a calculator, jeez—tells me 49 plus 26 comes out to about 75 milligrams of magnesium. Meaning, these brownies contain about 19 percent of the daily recommended magnesium intake for men and about 24 percent of the recommended magnesium intake of women per serving. That’s a brownie with a lot of benefits.

If you’re ready to chow down on these gooey, no-bake, foolproof brownies, keep scrolling for Lee’s recipe. Sweet dreams!

2-ingredient vegan peanut butter brownies recipe

Yields eight brownies

Ingredients
1 packed cup of pitted medjool dates
1/2 cup of unsweetened natural peanut butter

1. Line an 8 x 4 inch loaf pan with parchment paper.

2. Add dates to food processor. Pulse until a smooth date paste forms. You may need to use spatula and scrape the sides a few times to help the food processor mix the dates. If your dates are old and no longer soft and moist, you will need to rehydrate them first before using.

3. Add in peanut butter. Pulse until peanut butter is completely incorporated into the dates. Your mixture should look crumbly but when you pinch it together, it should stick.

4. Press mixture into your prepared pan. Use palm of hands to really compress your dough so that it will stick together. You do not need to spread the dough across the entire loaf pan if you want your brownies to be thicker. I left about 1/2 inch of space. You can spread the dough out as much as you want until you reach your desired thickness.

5. Place brownies into fridge for about 30 minutes to 1 hour. This will let the dough firm up, making it easier to slice. Slice and enjoy.

Here to give her expert tips on what to eat before a 5K, what to avoid, and how else to best prepare yourself is registered dietitian and Cook, Eat, Run author Charlie Watson, RD. Watson helps runners (of all levels) properly fuel their bodies during training as well as on race day. Keep reading for her insight.

What food should I eat before a 5K run? The night before? The morning of?

While determining what to eat before a race is an individual process, there are a few golden rules to fueling up properly.

1. Stick with foods you know your body digests well

Before getting into the specifics of what to eat, Watson wants to make something clear: race day is not the time to experiment or drastically switch up your eating habits. “Make sure you practice to establish what works for you,” Watson says. “When it comes to pre-race fueling, what works for one person might not work for another.” Think back to your training: What did you eat before some of your best, long runs? If a food consistently made you feel good during your training, chances are it will on race day, too.

2. Eat your pre-race meal at least an hour before it starts

According to Watson, when you eat matters, too. “Ideally, eat about an hour before [the race] starts, although some people [feel best] eating two to three hours before a run,” she says. Most importantly, she says not to eat pre-run fuel immediately before your race. “When we run, blood flow to the digestive system reduces by up to 80 percent, meaning if you eat too late, much of what you eat will go undigested while you run and can feel uncomfortable sitting in the stomach,” she says. It also means the nutrients in your pre-race meal won’t be used as energy until much later because of the delayed digestion.

3. What should I eat for breakfast before a 5K run? Make sure your pre-race meal has carbs.

When it comes to the important nutrients to include in your pre-5K meal, Watson says carbohydrates are the biggie. “You want to mix slow- and fast-release carbs to get that pre-race energy boost that will sustain you throughout the three-plus miles,” she says. The best food for runners, slow-release carbs include foods with a lower glycemic index that are less processed and higher in fiber (so, oats, whole grains, sweet potatoes, that kind of thing), while fast-release carbs tend to have a higher glycemic index, like fruits and juice, to give you immediate energy.

4. Keep it simple

While it’s important to keep the nutrient balance of your pre-race meal in mind, the actual prep work shouldn’t be complicated. After all, the majority of races are in the morning, so you won’t have a lot of time to make an elaborate breakfast. Some of Watson’s favorite pre-race breakfast foods to eat before a 5K include:

• Whole grain toast with jam
• Oatmeal topped with fruit
• Banana with nut butter

5. Get your carbs at dinner, too

The night before a race is also a good time to give your body some carbohydrates that can be used as energy the next day. Sweet potatoes, brown rice, and chickpeas are all examples of healthy carbs that can be used to fuel your run. A couple meal ideas from Watson’s cookbook include sweet potato gnocchi, salmon and sweet potato fishcakes, and Balinese beetroot curry.

Watch the video below for more tips on what to eat for optimal energy:

What foods to avoid before running? And other tips to keep in mind

It’s important to know what you shouldn’t eat or do before a 5K race in order to keep up the pace.

1. Avoid high-fat foods before a race

As far as what not to eat before a race, fats are going to be least beneficial. “Fats remain in the stomach longer than any other macronutrient because of their complicated digestive process,” clinical nutritionist Nicole Lund, RDN, of the NYU Langone Sports Performance Center, previously told Well+Good. That means you’ll want to veer away from foods like burgers or anything fried the night before. Lund also recommended avoiding foods with sorbitol (a fruit-derived artificial sweetener), which could irritate the digestive system.

2. Don’t forget to hydrate

When prepping for a 5K, it isn’t just about what’s on your plate; hydration matters, too. “It’s important not to start your race dehydrated as it’s very hard to ‘catch up,'” Watson says. “Ideally, you want to meet your fluid requirements—usually between two to three liters—each day in the week leading up to the race so that you don’t find yourself gasping for water at the first aid station.” Watson adds that if you tend to sweat a lot, you may want to consider using electrolyte tablets the day before, morning of, and afternoon after a race, too.

3. Keep your coffee habits the same

If you’re wondering whether your morning cup of joe will help or hurt your run, Watson reiterates her advice to do whatever has worked for you in the past while you’ve been training. “If coffee is part of your morning ritual, if you like the caffeine boost, or if coffee helps get things moving before the race, then stick with it. But don’t start having it pre-race if it’s not something you’ve done before…trust me on that.”

4. Plan your post-5K meal, too.

Besides figuring out what to eat before a 5K, Watson says to consider what you’ll eat when you’re done, too. (A nice mental picture to make those miles fly by faster…) “After a race, you want a mix of carbs and protein, ideally in a 3:1 ratio,” she says. “It doesn’t have to be complicated. I tend to have a skim milk iced latte after a 5K. Otherwise, a mix of eggs with toast or a smoothie can work, too.”

5. Is it ok to run a 5K on an empty stomach?

Like most aspects of training and running, what (and whether) to eat before a 5K is a personal choice. However, to get the most out of your run, and perform your best, experts recommend fueling up. If your body doesn’t have carbohydrates and protein on hand, it will break down your fat and muscles for fuel instead. Getting this less readily available energy adds an additional strain on your body, which could negatively impact your workout.

“Trying to force the body to use fat as fuel can negatively affect your performance,” Natalie Rizzo, MS, RD, sports dietitian and founder of Greenletes, previously told Well+Good. “This means you won’t be able to work out as hard and may even feel like you’re losing your fitness level.”

6. Should you eat during the race?

This is another personal choice.  A 5K typically won’t take the amount of time experts say requires a mid-run snack, which is 75 minutes. But if you’re curious about juicing your body with fuel during a race, check out this guide to what to eat during a marathon.

With these tips in place, you’re bound to go into your 5K energized and ready to kill it. Now that your mind is cleared up about what to eat, you can focus on other pressing matters: like what exactly should be on your race day playlist.

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

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

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

Bedtime Smoothie for Better Sleep

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

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

Almond-Cherry Smoothie

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

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

Oatmeal Smoothie

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

Get the recipe: WellPlated’s Oatmeal Smoothie

Kiwi, Pineapple, and Spinach Smoothie

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

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

PB&J Smoothie

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

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

Bedtime Green Smoothie

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

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

Sleep-Friendly Smoothie Formula

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

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

We recently discovered that a good ol’ box of pancake mix can do so much more than produce a sky-high stack of fluffy flapjacks for breakfast. Instead, with just a few modifications to the package’s instructions and a couple of extra protein-packed ingredients, you’ll be well on your way to a luscious loaf of bread using the pancake mix as your base. Genius.

In this iteration of pancake protein bread, we’re going sweet and festive with a birthday cake-style loaf that’s ideal for special occasions or treating yourself to a healthy dose of self-love whenever you need it. So, who’s with me?

 

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A post shared by Monique: Ambitious Kitchen (@ambitiouskitchen)

How to turn your pancake mix into a high-protein loaf of bread

In a recent Instagram post by @ambitiouskitchen, we learned that you can easily transform store-bought pancake mix into the (high-protein) birthday bread of your dreams. To make it, Monique, the creator behind Ambitious Kitchen, doctors up a bag of King Arthur Confetti Pancake Mix and, poof, turns it into a birthday-themed masterpiece that soon gets showered in sprinkles.

Normally, activating the pancake mix is a “just add water” type of deal. However, to turn it into bread, you’ll need to add a few pantry staple ingredients into the mix—namely, eggs, milk, butter, vanilla, and almond extracts.

For the recipe, Monique adds one and one-quarter cups of milk (you can use whichever kind you prefer), one egg, two tablespoons of melted butter (or coconut oil, for dairy-free folks), a quarter teaspoon of vanilla extract, and a quarter teaspoon of almond extract in a large bowl and whisks it until thoroughly combined. Then two and a half cups of the pancake mix go into the bowl, and she combines the wet and dry ingredients until smooth. Next, Monique pours the batter into a greased, parchment paper-lined 8 x 4-inch loaf pan and bakes the mixture at 350°F for 45 minutes (or until a cake tester comes out clean when inserted in the center).

Finally, Monique allows the birthday bread to cool completely; once it’s room temperature, she adds an optional (but strongly recommended) glaze on top. To make it, she whisks together one-half cup of powdered sugar, one and a half tablespoons of melted butter, one-quarter teaspoon of vanilla extract, one tablespoon of milk, and a pinch of salt. Lastly, she tops the glazed loaf with tons of sprinkles for an extra dash of dopamine-inducing joy.

The proof is in the pudding bread. When Monique slices through the loaf, you see the impeccable center: fluffy, soft, and begging for a bite.

Why we’re so in love with this pancake protein bread 

To clue you in on a little secret: The recipe also can be made in savory versions. Aside from confetti flavor, King Arthur sells other pancake mix flavors like Keto Wheat, Gluten-Free Protein, or Buttermilk. All of which can easily be adapted into savory bread recipes, like everything but the bagel or jalapeño cheddar. And if birthday cake isn’t quite your vibe, try other sweet delicacies like blueberry lemon or blood orange poppy seed. The options are endless; whether you choose a sweet or savory version, there’s no going wrong.

What’s more, the pancake mix in and of itself contains many health benefits. For starters, there are about four grams of protein and 127 milligrams of calcium (about 10 percent of your daily intake) per every third cup of the dry mix. And the addition of milk and eggs in the doctored-up loaf recipe also gives this recipe a boost of protein. Bonus: King Arthur’s pancake mix products are made free of artificial flavors, dyes, and preservatives.

Learn how to make an easy and healthy banana bread recipe in mere minutes, so your bananas never go to waste ever again:

Dr. Berookim’s mix of snacks that help you go includes a variety of delights, from snack bars to yogurt to veggie chips. But what do they all have in common, you may wonder? They all feature gut-friendly components, from fiber that promotes healthy digestion to probiotics that help feed the good bacteria in your gut. So, if snacks are your all-time favorite, you might want to listen up and get your shopping carts ready.

A gastro’s top 5 gut-friendly snacks to promote regularity 

1. BelliWelli

At the top of Dr. Berookim’s list are BelliWelli snack bars which are vegan and gluten-free. “These bars are baked and don’t include any processed grains, dairy, or other gut aggravators,” Dr. Berookim says. What’s more, he notes that each bar—which comes in flavors like strawberry shortcake, cinnamon swirl, and birthday cake—is made with ingredients that promote healthy digestion and regularity. Namely, oats, natural probiotics, fiber, and ginger.

“Another differentiator is that the bars are Monash low-FODMAP certified, meaning they don’t include sugars that are hard to digest—which oftentimes produce painful gas in those with sensitive guts,” Dr. Berookim says. Basically, they’re the perfect on-the-go snack for anyone looking to prioritize gut health.

BelliWelli Bars, Pack of 8 — $27.00

Shop Now

2. Chobani Greek Yogurt

It’s no secret that probiotics are essential for feeding the healthy bacteria in our gut—and Greek yogurt notoriously has a lot of ‘em. “Greek yogurt is a great natural probiotic and helps to support the good bacteria that already live in your digestive system so your gut stays balanced,” Dr. Berookim says.

Another bonus of snacking on a bowl of Greek yogurt? It’s packed with protein and calcium, which are essential for bone health. To be exact, 16 grams (32 percent of your daily value) and 190 milligrams (15 percent of your daily value) per three-quarter cup serving of Chobani’s Non-Fat Greek Yogurt. That said, Dr. Berookim emphasizes that Greek yogurt is his favorite kind for promoting a healthier gut due to its lactose levels. “I’d opt for Greek because it is lower in lactose than other dairy products and tends to be more gentle on the stomach,” he says.

Chobani Plain Non-Fat Greek Yogurt — $6.00

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3. Back To Nature Harvest Blend Trail Mix

Dr. Berookim says this trail mix is a great option for a gut-friendly snack, because it’s made with no added sugar or salt, has five grams of protein per serving, and a whole lot of healthy fats. “It includes tons of beneficial fruits and nuts such as raisins which are a source of fiber and are known to help relieve constipation, as well as pumpkin seeds, which are high in magnesium and help hydrate and relax your digestive system allowing for regularity,” he says. FYI, it makes for a great salad topper, too.

Back To Nature Harvest Blend Trail Mix — $18.00

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4. Off The Eaten Path Chickpea Veggie Crisps

IMO, texture is everything—especially when it comes to food—and few things can beat a crunchy, crispy snack in the afternoon. Evidently, Dr. Berookim agrees, as he enjoys noshing on these veggie crisps made with wholesome ingredients like chickpeas, beans, and sweet potatoes that he says “offer great sources of plant-based protein and fiber, plus tons of other essential nutrients.”

Off The Eaten Path Chickpea Veggie Crisps — $5.00

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5. Nature’s Bakery Fig Bars

If you were convinced figs would make it into a gastroenterologist’s favorite snacks list, you were right on the money. Why? According to Dr. Berookim, they contain an enzyme called ficain that helps ease constipation, and these snack bars are filled with ‘em. “These bars are soft-baked with no cholesterol, GMOs, or high fructose corn syrup. And they’re made with real fruits, like sun-ripened figs, and whole grains that are a great source of fiber,” he says.

Nature’s Bakery Fig Bars — $4.00

You can also snag ’em on Amazon.

Shop Now

A registered dietitian shares the top foods to help you poop:

To get to the bottom of the new sleep-boosting beverage trend, we spoke with a registered dietitian who shared what to know before you stir up your own batch. According to Frances Largeman-Roth, RDN, nutrition expert and author of Smoothies & Juices: Prevention Healing Kitchen, in theory, the drink should help you get better sleep—but there are a few things to keep in mind before integrating the new mocktail into your nightly ritual. We’ve got the full scoop ahead.

First things first, what’s a sleepy girl mocktail?

In a recent TikTok video by @gracie_norton, we learned that the buzzy sleepy girl mocktail is made by combining three simple ingredients: magnesium, tart cherry juice, and a splash of soda. And frankly, we’re the least bit surprised by the recipe designed for getting better sleep.

If you’re new to Well+Good, we’ve covered the sleep-enhancing benefits of magnesium and tart cherry juice countless times. That’s to say, they’re two of our all-time, sleep-expert-approved ingredients for counting less sheep and catching more Zs that actually works. So naturally, when we saw this sleepy girl mocktail pop into our feeds, we were instantly intrigued—as the combination of this trio of ingredients makes total sense, especially on paper.

@gracie_norton OUT LIKE A LIGHT mocktail tart cherry juice + magnesium is the perfect combo for a full night of sleep! I had really vivid dreams too! I take magnesium every evening but tend to toss & turn during the night at the end of my luteal phase. thanks for the inspo @caleeshea #easyrecipe #mocktails #mocktailrecipe #healthyrecipes #sleep #bettersleep ♬ Storytelling – Adriel

To make it, Norton combines one teaspoon of Moon Juice’s Magnesium-Om and one cup of Lakewood Organic Tart Cherry Juice in a glass. She mixes the two ingredients using a handheld frother (like this one available on Amazon for $12). Then, she transfers it into a square wine glass filled with ice (for aesthetic purposes, of course) and tops it off with a splash of OLIPOP’s Lemon Lime Soda. The result is a fizzy, vibrantly-colored drink that’s said to help you achieve some of the best sleep yet.

The health benefit breakdown of this sleepytime drink

According to Largeman-Roth, all three ingredients in this recipe have positive health benefits and can help with getting better sleep. For starters, she notes that tart cherries are rich in the amino acid tryptophan, which gets converted to serotonin, a neurotransmitter that helps us relax. “Many studies have found that tart cherry juice has positive results related to sleep duration and quality,” Largeman-Roth says.

What’s more, magnesium can help with regulating sleep-wake cycles. “Magnesium is a mineral that may help regulate neurotransmitters involved in sleep. Some studies have shown that magnesium supplements can make it easier for folks to fall asleep and also reduce symptoms of restless leg syndrome,” Largeman-Roth says.

That said, not all kinds of magnesium supplements have the same effect. “Make sure that you’re using the right type of magnesium powder. You can use glycinate, citrate, or carbonate, but avoid magnesium oxide, which is a stool softener,” she says. Largeman-Roth recommends NOW Foods’ Magnesium Inositol Relax Powder. “It has a nice lemony flavor, so you can use it on its own, too.”

Lastly, OLIPOP’s sodas are made with plant-based fiber, prebiotics, and other botanical ingredients to help balance the body’s microbiome and promote overall well-being. “OLIPOP is a natural soda with nine grams of prebiotic fiber to promote digestive health,” Largeman-Roth says. And although it doesn’t have any particular benefit for sleep, according to the registered dietitian, it’s a great way to add fizziness and flavor to the drink. Plus, It comes in several other delicious flavors like Strawberry Vanilla or Ginger Lemon to help spice up your evening nightcap.

So, can this beverage actually help you get better sleep?

Of course, like any other social media trend, Largeman-Roth says it should be carefully considered before being introduced into your daily routine. “TikTok trends should always be taken with a grain of salt, especially when shared without legit credentials, such as a medical doctor or a registered dietitian nutritionist,” she says.

That said, Largeman-Roth says there’s certainly evidence behind the sleep-inducing benefits of both tart cherry juice and magnesium and doesn’t see anything wrong with the combination of the ingredients from a nutritionist’s standpoint. Meaning that though the sleepy girl mocktail has the dietitian’s blessing, “it doesn’t mean this combo of ingredients will work for everyone,” Largeman-Roth says. She also notes that 10 to 12 ounces of cherry juice will contain a substantial amount of sugar that can spike your blood sugar before bedtime—and that drinking a large glass of anything right before bed will likely have you getting up in the middle of the night to use the bathroom.

The solution? “I would suggest having this about an hour and a half before bedtime. It’s quite a substantial amount of liquid—at least 12 ounces or more—so you want to ensure you have enough time to empty your bladder before bed. If I were having this, I would cut the volume in half to avoid getting up in the middle of the night to use the bathroom,” Largeman-Roth.

This relaxing raspberry mocktail might also do the sleep-inducing trick:

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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A post shared by Marzia Prince Ⓥ (@marziaprince) on Apr 6, 2020 at 7:18am PDT

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:

With that in mind, this peanut butter cookies and cream yogurt bark recipe by Mia Swinebark, MS, RD, LDN, aka @gatherednutrition, caught my eye given its flexibility and ease—not to mention mouth-watering visuals. Keep reading to see what makes this four-ingredient, protein-rich dessert stand out. Plus: a few tips and tricks to create your own culinary adventure while maxing out its nutrient profile.

 

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Why we love this yogurt bark recipe

What’s not to love about this dietitian-approved yogurt bark recipe? To start, it’s incredibly simple to make, requiring only a handful of ingredients and minimal prepwork. And since Swinehart provides the foundations yet leaves the majority of specific options up to you, you can customize it to your heart’s—or rather, palate’s—content.

The bark base consists of plain yogurt, which is rich in protein, calcium, and B vitamins. Swinehart prefers yogurt from Alexandre Family Farm, which offers a few different options to choose from. Their 100% Grass-Fed A2/A2 Regenerative Organic Plain Yogurt packs six grams of protein per serving, as well as a smattering of live active cultures for gut-boosting benefits. If you can swing it, it may be worth opting for yogurt from cows that have been grass-fed from regenerative pastures; the brand notes that this will yield dairy with a more robust nutrient profile, including more heart-healthy, anti-inflammatory omega-3s. Otherwise, you may wish to use Greek yogurt for this recipe, which tends to be higher in protein and lower in sugar than regular yogurt.

Next, peanut butter offers even more protein-rich goodness and ooey-gooey flavor. Per the USDA, a two-tablespoon serving of PB offers seven grams of protein, as well as 1.5 grams of fiber and 16.5 grams of fat—a large amount of which is oleic acid, a healthy monounsaturated fat. And if you prefer, you can always substitute conventional varieties with your go-to peanut butter alternative. (You know almond butter would be bomb in this bark).

Per the USDA, a two-tablespoon serving of PB offers seven grams of protein, as well as 1.5 grams of fiber and 16.5 grams of fat—a large amount of which is oleic acid, a healthy monounsaturated fat.

From there, pretty much anything goes as far as the sweeteners and chocolate cookies are concerned. A good option for the former could be antibacterial and antioxidant-rich honey.

Peanut butter cookies and cream yogurt bark recipe

Ingredients

2 cups plain yogurt
Sweetener of choice, to taste (optional)
Splash of vanilla
Crushed chocolate cookies
Crunchy salted peanut butter

1. Mix yogurt with sweetener of choice, if using, and vanilla. Spread on a parchment lined baking sheet. Leave a little room on each side so it’s not spread too thin.

2. Sprinkle with cookies and swirl in some peanut butter.

3. Freeze for three to four hours; break up and store in freezer in an airtight container.

The latest plant-based dupe to know about is WunderEggs, the first-ever hard-boiled “egg” to hit the market in the United States that looks and tastes just like a chicken egg. And regardless of whether you follow a vegan nutrition plan, they’re worth including in your breakfast spread.

WunderEggs, Pack of 6 — $45.00

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Why WunderEggs are the next big thing in alternative egg innovation

Egg prices were up over 60 percent in recent months, following shortages due to the spread of the avian influenza virus, which started early last year. Though recent reports note egg prices have begun to dip, getting your hands on a carton (at least one that isn’t impractically pricey) can still be a challenge—which is one reason egg alternatives can be a grocery godsend.

And for the folks who don’t eat eggs in the first place, a rise in egg alternative products is also welcome. JUST Egg makes plant-based “eggs” in various forms like scrambled, folded, or sous vide bites. But for hard-boiled eggs, specifically, is where the new launch from WunderEggs comes into play.

The latest launch from Crafty Counter—an Austin, Texas-based, consumer packaged goods company founded in 2018 by Hema Reddy—WunderEggs are nut-based eggs that are free of seven of the top eight allergens (egg, wheat, soybean, peanut, shellfish, fish, dairy). What they do include are plant-based ingredients like cashews, almonds, and coconuts. And although they don’t pack as much protein as a chicken egg (usually six grams), there are three grams of protein per two piece-serving of WunderEggs, making them an effective way to support a plant-based lifestyle.

They were also recently named the ‘Best New Meat or Dairy Alternative’ at the 2022 Expo West NEXTY Awards. Currently, WunderEggs are available at Whole Foods stores and online on the Crafty Counter website, but in 2023, the company plans to expand its line of plant-based egg offerings and sell at additional retailers.

I tried WunderEggs, and yes, they’re egg-cellent

Based on appearances alone, it’s hard to tell the difference between a WunderEgg and a real chicken egg. WunderEggs are sold in a pack of six and are pre-cut down the middle, from end to end (think of how you would prepare when making deviled eggs). The “albumen” (egg whites) of the WunderEgg has the same sturdy, rubbery texture of a traditional hard-boiled egg. Meanwhile, the yolk is slightly powdery (like wet sand) and has a golden-yellow hue.

With regard to how WunderEggs really taste, I’ll break it down into two parts: the egg white and the yolk. The egg white has a neutral flavor profile with a mild hint of coconut and cashews. In terms of texture, it’s slightly gelatinous, but has a pleasant mouthfeel.

Moving on to the yolk, it easily disintegrates on the tongue and has a very mild herby aftertaste (likely from the rosemary extract on the ingredient list). When eaten together, it tastes similar to a chicken egg, yet has its own unique flavor profile that pairs well with just about any recipe that would call for a regular hard-boiled egg. It’s safe to say my mind was blown the first time I tried it.

IMO, hard-boiled eggs taste even better when paired with another tasty dish—like avo toast or a simple salad. This time around, I opted for the latter and served the WunderEggs on top of butter lettuce and drizzled it with Corto TRULY Extra Virgin Olive Oil, a squeeze of lemon, and 365 Everything Bagel Seasoning. It was: *chef’s kiss.*

An RD shares the benefits of eating eggs:

 

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This banana fritters recipe uses basic pantry staples, plus greek yogurt and Oat Haus’s Original Granola Butter (heads up: you’ll want to eat the whole jar before whipping up a batch) to create a satisfying treat that has the perfect balance of sugar and spice. Plus, it offers a big gut health boost thanks to the probiotic-rich yogurt (make sure your favorite brand has plenty) and the soluble fiber found in ripe bananas, which can help get things moving first things in the morning.

O’Donnell mentions in the comments that you’re welcome to use other fruit you have on hand, like fresh berries, if you don’t like bananas or don’t have any at home—and you bet berries will help support a healthy, happy gut, too. Plus, she notes that plant-based eaters can use a non-dairy yogurt or applesauce to make a vegan version of this recipe that will still be plenty delicious.

Keep in mind: While these are an affordable, wholesome alternative to our morning pastry and latte runs, your energy levels will thank you when you add some protein, fiber, and healthy fat to make this a more well-balanced meal. Try serving these delicious fritters with an extra serving of Greek yogurt or skyr and homemade chia jam, or whip up a side of scrambled eggs with turkey bacon or sausage to keep you powered through the morning. You can also dip or coat your banana fritters with a generous shmear of almond butter or peanut butter to pack even more protein, antioxidants, and healthy fats into your morning meal.

One more word to the wise? The dough may get pretty sticky as you try to form your fritters and roll them in the cinnamon-sugar coating. You may want to coat your hands in cooking spray or flour, and you can also use spoons to help your dough take shape.

Kiley O’Donnell’s Air-Fryer Banana Fritters Recipe

Ingredients
For the fritters:
1 cup all-purpose flour
1 cup greek yogurt
1 1/4 tsp baking soda
1 tsp vanilla extract
1/2 tsp cinnamon
2 large bananas, sliced into coins

For the cinnamon-sugar coating:
1/4 cup coconut or granulated sugar
3 tsp ground cinnamon

For the granola butter glaze:
1/4 cup Oat Haus Original Granola Butter
2 Tbsp powdered sugar
1-2 Tbsp almond milk (or milk of choice)

Instructions
1. Preheat the air fryer to 375 °F.

2. In a medium bowl, combine the flour, greek yogurt, baking soda, vanilla extract, and cinnamon. Mix until a sticky dough forms, then add the sliced bananas and mix until they are evenly distributed throughout the dough (it’s okay if the bananas get slightly mashed in).

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

4. Once your air fryer is preheated, spray the basket with non-stick cooking spray or place a piece of parchment paper on the bottom.

5. Using a large spoon, scoop out two tablespoons of dough and place directly into the cinnamon sugar mixture. Using your hand or the spoon, roll the ball of dough around, making sure it is completely covered. Repeat until dough is used up.

6. Once coated, place dough balls directly into the air fryer basket in batches until the dough is gone. Air fry for six to eight minutes.

7. While the fritters are air frying, mix together the ingredients for the granola butter glaze. Remove fritters from the air fryer and drizzle the glaze on top before serving.

You heard it here first. One of the latest—and potentially greatest—new recipes to take the internet by storm is this three-ingredient strawberry cheesecake “nice cream” with one rather unexpected ingredient: cottage cheese.

Before you run for the hills and say, “no way” to this ice cream, hear us out. It’s a complete source of protein, is packed with many essential nutrients, and gives this dessert the most luxuriously creamy texture. Aren’t sold yet? Don’t worry; the cottage cheese is completely untraceable in the final product. So, get the ice cream scooper ready because this is about to be your new go-to frozen dessert all season long.

How to make the easiest homemade strawberry cheesecake ice cream ever

In a recent Instagram post by @lainiecooks_, Lainie Kates demonstrates how to make the world’s easiest homemade ice cream using three simple ingredients: strawberries, maple syrup, and cottage cheese. To make it, she starts by adding a 16-ounce container of Good Culture Whole Milk Cottage Cheese in a large bowl and topping it with a quarter cup of the sweetener of your choice (she uses maple syrup but also suggests other options like honey). Then, she adds about six to eight fresh, clean, and chopped strawberries—reserving about half of them to mix in later on.

 

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Now, the fun part: Transforming lumpy cottage cheese into a creamy batch of homemade ice cream. To do so, Kates uses an immersion blender—though you can also use a high-powered blender or food processor—to whip the ingredients together until smooth, silky, and, most importantly, the cottage cheese is undetectable. Once the base of the ice cream is all set, she stirs in the remainder of the chopped strawberries for added texture. And, although this part’s optional (yet highly recommended), she folds in crushed Simple Mills Sweet Thins Honey Cinnamon Cookies (aka graham crackers) into the mix for a Cold Stone Creamery effect.

Finally, she dumps all of the contents back into the empty cottage cheese container (sustainability act of the day, check) and tosses it in the freezer for a few hours until the mixture solidifies. Then, she gets the scooper out, adds a few scoops of ice cream into a bowl, and tops it all off with even more crushed graham crackers. Easy, peasy.

But wait. If you thought Kates would stop after making just one delicious flavor and her genius ice cream-making hack, you thought wrong. In another recent video, Kates shows how to make another delicious variation of her cottage cheese ice cream: peanut butter and chocolate chip cheesecake. Swoon.

To make this version, she follows the same steps as the previous recipe; however, she swaps out the strawberries and graham crackers in place of peanut butter and chocolate chips. Although, it’s truly impossible to go wrong, no matter which delicious ice cream toppings you choose to mix together.

 

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Health benefits of cottage cheese in any form—including ice cream

Though the name “cottage cheese ice cream” might give you pause, after one bite of this sweet DIY ice cream, you’ll be sold on the idea forever. What’s more, this sweet treat has many impressive benefits thanks to its star ingredient: cottage cheese, obvi.

Though the name “cottage cheese ice cream” might give you pause, after one bite of this sweet DIY ice cream, you’ll be sold on the idea forever.

For starters, cottage cheese is a rockstar when it comes to protein. A half-cup serving of the cottage cheese used in the video has a whopping 14 grams of protein (27 percent of your daily intake). “The protein in cottage cheese is considered ‘complete,’ as it contains all nine essential amino acids. Not to mention the fact that it’s also a great source of vitamin B12, phosphorus, calcium, and selenium, to name a few,” Leah Johnston, RDN, a culinary nutrition, certified registered dietitian at SRW, previously shared with Well+Good.

A half-cup serving of cottage cheese has 14 grams of protein, or 27 percent of your daily intake. “The protein in cottage cheese is considered ‘complete,’ as it contains all nine essential amino acids. Not to mention the fact that it’s also a great source of vitamin B12, phosphorus, calcium, and selenium, to name a few.”—Leah Johnston, RDN

What’s more, cottage cheese is packed with calcium. You know, the really good stuff for your bones. “Calcium and phosphorus work to maintain bone health which reduces the risk of injuries,” Johnston says. And, as if this weren’t enough, cottage cheeses, like Good Culture’s, contain probiotics to help bring good bacteria into the gut, which can positively impact the health of your microbiome. Seriously, this deserves a chef’s kiss.

An RD talks healthy ice cream options:

In an Instagram post with nearly a million views, Brown shares how she came up with the unlikely combo—mushrooms and pickles—that turned out to be the secret recipe to making this deviled egg alternative as delicious as possible. “There are two things I miss being vegan: I miss seafood, and I miss a deviled egg,” Brown says. “I had a dream that I made vegan deviled eggs. In my dream, I had used white mushroom caps and stuffed them with an egg-like mixture.”

Yep, that’s right, Brown is a visionary (even in her sleep) when it comes to turning some of our all-time favorite dishes into delicious vegan lunch ideas. More ahead on how to master these vegan deviled eggs—and be warned, your family members will chase you down for the recipe once they try them too.

What are vegan deviled eggs made of?

A few components are key to making deviled eggs delicious: A hard-boiled egg white exterior houses a dollop of perfectly whipped yolks seasoned with a few flavorful ingredients like mustard and mayonnaise. Of course, making a vegan version might pose one small challenge—namely, finding a replacement for the egg. That said, vegan chef Tabitha Brown doesn’t back down from this challenge. Instead, she discovered that mushrooms, pickle juice, and chickpeas were exactly what she needed to make a vegan version of deviled eggs. And believe us when we say you won’t be able to get enough of ’em.

What is the best vegan egg substitute?

First and foremost, the recipe requires a bit of preparation, so make sure you give yourself ample time to prepare them. The night before you intend on making these non-dairy deviled eggs, Brown recommends starting by soaking white mushroom caps (cleaned and without the stems) in a jar of leftover pickle juice overnight. According to her, this part is essential for achieving the appropriate texture and briny flavor in the “eggs.” BTW, if you’re unsure how to clean mushrooms properly—we’ve got you covered. According to the pros (namely, chefs), one of the simplest ways to clean ‘em is by either wiping them with a mildly damp towel or, better yet, gently brushing them with a pastry brush. Easy peasy, lemon squeezy.

So, once the shrooms are good to go, Brown gets to work on the filling. To make it, she blends chickpeas and vegan mayonnaise until creamy. Then, the fun part: She transfers the mixture into a bowl and adds loads of delicious flavoring ingredients. This includes black salt (which has an egg-like taste), mustard, and some spices, like dill weed, black salt, sweet relish, and garlic powder.

Although she doesn’t share the exact measurements of the ingredients per se, it’s easy to make when following along as she whips it all together in her video. Thank you, pause button. But of course, as any chef would tell you: taste what you’re making as you go—and adjust the seasoning accordingly, which Brown does several times as she tests the recipe in what she dubs “Tabs Lab.” For her, the key ingredients that make all of the difference in this recipe were the black salt, mustard, and sweet relish.

Are there vegan hard-boiled eggs?

Did someone say best egg substitutes? Of course, we’re big fans of Brown’s mushroom vegan deviled eggs for obvious reasons: They’re downright delicious, and they’re a great way to make the most out of the container of shrooms on the brink of turning into a sad, soggy mess in the fridge. That said, we’ve recently discovered the first-ever hard-boiled “egg” #duuuupe that’ll help take your vegan deviled eggs to the next level. Enter WunderEggs.

From an appearance perspective, the similarity between hard-boiled chicken eggs and WunderEggs is uncanny: It’s nearly impossible to tell them apart. What’s more, the nut-based eggs are delicious and are free of seven of the top eight allergens. They’re also made with wholesome plant-based ingredients like cashews, almonds, and coconuts. Plus, they have the same texture and consistency as a chicken egg—rubbery whites and powdery yolks—that’ll make preparing vegan deviled eggs even easier. Sign us up. 

So, how do these vegan deviled eggs stack up against the OG ones?

When Brown paired pickle juice-infused shrooms with a creamy and savory chickpea filling, even she was shocked at how much it tasted like non-vegan deviled eggs. Indeed, while Brown and her followers have been loving this recipe (just watch the video for the best taste-testing reaction ever), they’re not the only ones. Even celebrity Eva Longoria got in on the fun: “It feels like an egg, it tastes like an egg, and it’s vegan,” Longoria says as she shares her thoughts in this Instagram video. “This changed my life,” she says. If that’s not convincing enough, we don’t know what is.

(Pro tip: If the mushroom caps are floating to the top while marinating in the fridge, Longoria says to turn the jar upside down. Genius.) Try making vegan deviled eggs for yourself using the recipe below and serve them as an appetizer for a vegan sheet pan dinner or on a platter at your next shindig.

Tabitha Brown’s vegan deviled eggs

Yields 4 servings

Ingredients
5 white mushroom caps
1 jar of leftover pickle juice
2 tsp black salt (divided for the juice and the filling)
1 can chickpeas
2 Tbsp vegan mayo (adjust to taste)
1 Tsp dill weed (adjust to taste)
2 Tbsp sweet relish (adjust to taste)
1 Tbsp yellow mustard (adjust to taste)
1 Tsp garlic powder (adjust to taste)
1 Tsp paprika, for garnish

1. Thoroughly clean the white mushrooms and remove their stems. Then, submerge the caps in a jar of leftover pickle juice with a pinch of black salt. If they aren’t fully submerged in the liquid, flip the sealed jar upside down. Refrigerate them overnight to infuse the mushrooms with the briny flavor.

2. Once the mushrooms are ready, begin making the “yolk” mixture to fill them. In a blender, combine the chickpeas and vegan mayonnaise until smooth and creamy.

3. Then, transfer the chickpea mixture to a bowl, and sprinkle with dill weed, sweet relish, mustard, garlic powder, and black salt. Mix the ingredients together and adjust the seasoning as necessary.

4. Remove the mushroom caps from the pickle juice and set them on a plate. If they’re moving around too much on the plate, add a dollop of the chickpea mixture underneath to help hold them in place. Then, using a spoon, fill each cap with a dollop of the chickpea mixture. Lastly, garnish each vegan deviled egg with a sprinkle of paprika.

5. Enjoy immediately, or refrigerate to allow the filling to firm up.

This vegan cheesecake recipe will pair perfectly with a tray of vegan deviled eggs for your next gathering:

Fortunately, there’s absolutely no need to panic thanks to a genius way to make coffee without a coffee maker in case of a dire emergency (yes, like this one). We recently caught up with Maciej Kasperowicz, a Q grader, coffee expert, and the director of coffee at Trade Coffee, a subscription coffee company connecting small roasters across the United States to coffee lovers, who shared a lifesaving method for making coffee using everyday kitchen tools.

How to make hot coffee without a coffee maker

According to Kasperowicz, making coffee without a coffee maker is actually quite simple—in fact, it’s often how coffee buyers and producers evaluate the quality of the coffee on the job. “When professional coffee buyers evaluate coffee, we use a process called cupping. Instead of making a pour-over or French press, we put coffee grounds in small bowls, pour water into them, and eventually slurp this with a spoon,” Kasperowicz says.

This simple and ultra-reliable method is ideal for brewing coffee no matter where you may be or what equipment you may have on hand. Kasperowicz even recalls that, at times, it was the coffee brewing method of choice for his parents growing up. “It took me years of doing this before I realized that it’s pretty much the same way my parents occasionally made coffee when I was a child,” he says.

That said, having no equipment at hand can pose some challenges. “Does this method have drawbacks? Of course! That’s why we don’t use it when we have actual brewers available,” Kasperowicz admits. First and foremost, he says you’ll have to be cautious about how much you agitate the coffee mixture while drinking it—that is, unless you don’t mind a few ground bits of coffee here and there. “You’ll have to drink it very carefully to avoid shaking up the grinds that settled at the bottom. And, really, you’re only probably drinking like three-quarters of this cup before you get into super-grindy territory,” he says.

However, if you can get your hands on a mesh strainer, it might help eliminate some of the unwanted grittiness. “If you have a mesh strainer around, you could just pour your coffee through that into another mug for coffee that feels like a slightly grimier French press,” Kasperowicz says. Regardless of a little extra grit, he says this cup of coffee is definitely up to the standards of a coffee expert. “That cup is going to be pretty well brewed, especially considering you’re not using any equipment. Remember: it’s really not that different from how we brew coffee for important evaluations,” he says.

Step-by-step for making hot coffee without a coffee maker, otherwise known as “cupping”

1. First, pour grounds into your mug (17 grams for a 10-ounce mug, which is about four to five tablespoons for a dark roast).
2. Then, pour water, just off the boil, into your mug.
3. Eventually, a bit of a crust should form on top of your cup, so break it up with a spoon and try to skim the grounds still floating on top of your mug.
4. Wait until it gets to a temperature that’s cool enough to drink (that’ll probably take around 14 minutes, depending on your heat tolerance). By then, the grinds will have settled at the bottom of the mug.

How to make cold brew coffee without a coffee maker

According to Kasperowicz, making cold brew coffee is simpler than brewing a hot cup of joe without a coffee maker, but you do need one essential kitchen tool: a strainer. “Cold brew without any equipment is just as easy, if not easier, as long as you have a strainer. Just toss some coarsely ground coffee into a jar overnight with some water and strain the next day,” he says. Per 10-ounce jar, he recommends using about eight tablespoons of coffee—but you can also use a higher coffee-to-liquid ratio to make an even more concentrated batch. Once the coffee has had a chance to steep in the water, you can simply strain it and pour it over ice to enjoy.

Though straining this mixture without a proper filter will remove most ground coffee particles, it might not work as effectively if your strainer has bigger holes. But Kasperowicz has a quick fix for that, too. “First, while straining, make sure you’re getting all the grinds out from the jar and into your strainer. Then, you’ll want to strain it again, pouring your cold brew through your spent grounds,” he says. In doing so, the grounds themselves will act as a filter, filtering out some of those tiny particles a typical mesh strainer wouldn’t catch. “It won’t make for the kind of perfectly clean cup of coffee you’d get from a paper filter, but it’ll help a ton,” Kasperowicz says.

How to make a DIY dairy-free coffee creamer:

Luckily, I was fortunate enough to escape the chance of getting sick from consuming raw eggs and flour in the batter—which the CDC urges us to avoid doing. However, I’ve learned better ways to safely consume cookie dough with all of the joy, minus the risk. Enter ready-to-eat—raw egg- and flour-free—cookie dough packed with loads of protein for snacking on throughout the day. We’ve gathered a few of our favorite cookie dough recipes, featuring flavors like double chocolate and birthday cake, that are delicious and a great way to boost your nutrition (and mood, obvi) with every bite.

5 ready-to-eat cookie dough recipes packed with protein

1. Chickpea Protein Cookie Dough

It’s safe to say that Nicole Addison, RD, a registered dietitian and recipe developer of Nourished by Nic, knows a thing or two about making protein-rich cookie dough. (Have you seen her jaw-dropping Instagram account?) And while she offers tons of uncomplicated recipes for everyday healthy eating from breakfast to dinnertime, she’s basically the queen of making deliciously sweet treats that are packed with nutrients, like this five-minute easy chickpea protein cookie dough recipe.

This simple recipe requires minimal fuss and comes together with the help of a food processor. What’s more, it’s loaded with gut-friendly, protein-packed ingredients like chickpeas, nut butter, and oat flour. Addison adds a few scoops of protein powder for an extra protein boost, which also helps bind together all these ingredients for that prized, chewy, moist cookie dough texture. Of course, the dough wouldn’t be complete without the toppings. In this case, she suggests chocolate chips and unsweetened coconut flakes.

Get the recipe: 5-Minute Easy Chickpea Protein Cookie Dough

2. Birthday Cake Protein Balls

Petition to not need an excuse or special occasion to eat birthday cake—because these birthday cake protein balls by Nourished by Nic are another cookie dough win (and the perfect way to make every day feel like it’s your birthday). Aside from their delicious flavor, taking just one look at these protein-filled dough bites will bring a smile to your face thanks to the colorful rainbow sprinkles speckled throughout. Plus, this seven-ingredient recipe is made with ingredients you likely already have on hand, like oats, nut butter, and honey.

Get the recipe: Easy Birthday Cake Protein Balls

3. Peanut Butter Protein Balls

As we mentioned, Nourished by Nic is the master of protein-packed cookie dough bites. And, folks, she’s done it again. In the latest iteration of this delicious snack, Addison combines three simple ingredients—peanut butter, oats, and maple syrup—to make the perfect snackable oatmeal cookie dough with six grams of protein per serving. The best part? She leaves the toppings up to your creativity (or what’s already in your pantry). Some ideas include dried fruit, sprinkles, or colorful candy-coated chocolate.

 

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Get the recipe: 3-Ingredient Peanut Butter Oatmeal Protein Balls

4. Cookie Dough Protein Bites

In a recent TikTok video by @hannahmagee_rd, registered dietitian Hannah says her cookie dough protein bites are the perfect snack for when you hit that 3 p.m. afternoon slump. Her simple recipe includes ingredients like peanut butter, protein powder, oats for fiber, and chocolate chips for longevity-boosting antioxidants. Plus, they’re gluten-free and vegan. It really doesn’t get much better than that.

@hannahmagee_rd MAKE THEM NOW 1 cup natural peanut butter 1/2 cup rolled oats 5 tbsp vanilla protein powder 1 tbsp flax seeds 3 tbsp agave syrup or honey 1 tsp vanilla extract 1/3 cup chocoalte chips 1-3 tbsp water, optional Add peanut butter, oats, protein powder, flax seeds, agave syrup and vanilla extract to a mixing bowl. Use a spoon or clean hands to mix together. If the mixture is too thick/sticky, add 1-2 tbsp water. The water will help when you go to shape the mixture into balls and prevent the texture from being too chalky. Scoop the mixture (1 generous tablespooon each) with a spoon and roll into balls between your hands. This should result in 14-15 protein bites. Store in the frige up to 1 week. Enjoy! #healthysnackideas #healthysnack #dietitian #easyrecipes #energyballs #proteinbites ♬ Sunday – HNNY

Get the recipe: Cookie Dough Protein Bites

5. Double Chocolate Cookie Dough

If chocolate is your middle name, this double chocolate cookie recipe by Upbeet & Kaleing It will be your new BFF. It’s the perfect mixture of protein powder, cocoa powder, nut butter, nut milk, and… So. Many. Chocolate. Chips. Read: A match made in cookie dough heaven.

Get the recipe: Double Chocolate Cookie Dough

@upbeetandkaleingit one minute double chocolate protein cookie dough #whatieatinaday #cookiedough #recipesoftiktok #recipetutorial #nobake #healthydessert #vegan ♬ Cooking – Children’s Music

We’ve got another no-bake cookie dough recipe for you:

Research shows that consuming sugar in excess is often linked to poor health outcomes, such as increased inflammation, altered gut health, and the risk of other chronic diseases, such as cardiovascular disease, diabetes, and cognitive decline. As a result, many folks opt to cut back on sugar consumption—but not altogether, which can also be harmful—to reduce health risks. “Artificial sweeteners can be a simple way to limit added sugar in your diet while balancing your blood sugars—but they’re not for everyone,” says Bianca Tamburello, RDN at FRESH Communications.

To learn more about the effects of cutting back on sugar, we caught up with experts within the field that shared what are some of the common sugar withdrawal symptoms you may experience and how to reduce sugar intake in the most well-balanced way possible.

What is the healthiest way to reduce sugar intake?

First things first: Let’s debunk some common sugar myths. According to Ian K. Smith, MD, a doctor and the author of the book Blast the Sugar Out, no one can—or should—“quit” sugar since it’s the fuel our bodies need to function. This simple carbohydrate is present in lots of healthy foods, including naturally-occurring sugar in fruits, vegetables, and whole grains. Instead, it’s about learning how to eat sweet stuff in moderation. That said, the American Heart Association (AHA) recommends limiting added sugars to no more than 6 percent of calories each day. (For most American women, that’s no more than 100 calories per day or about 6 teaspoons of sugar. For men, it’s 150 calories per day or about 9 teaspoons.)

It’s also worth noting the difference between natural and added sugar. The AHA defines “naturally occurring sugars” as sugar found naturally in foods such as fruit (fructose and glucose) and milk (lactose). Meanwhile, added sugars are sugars and syrups put in foods. Namely, ingredients such as maltose, sucrose, high fructose corn syrup, molasses, cane sugar, corn sweetener, raw sugar, syrup, honey, or fruit juice concentrate. Common sources of high-sugar foods worth consuming in moderation include sugary beverages (like soda and energy drinks), candy, desserts, breakfast cereals, and some dairy products, to name a few.

Best sugar options, according to a registered dietitian:

Lauren Manaker, MS, RDN, LD, CLEC, CPT, a registered dietitian based in Charleston, also agrees that sugar can have its place in a balanced and healthy diet. “The concern comes into play when people consume too much sugar. Most Americans are exceeding the recommended amount of added sugar in their diets,” Manaker says. As such, Manaker explains that there are pros to reducing sugar, which doesn’t include going added-sugar-free cold turkey, either. “Reducing sugar intake may help reduce the risk of developing chronic conditions and may also help people manage blood sugars—if that is a concern—help manage chronic low-grade inflammation, and help manage their weight,” she says.

That said, Mankaer says it’s also worth noting that an extreme desire for sugar might be linked to other underlying causes, such as a magnesium deficiency or as a side effect of not getting enough restful sleep. Thus, it’s important to check with a healthcare provider or a dietitian before making any drastic changes to your dietary habits.

However, if reducing added sugar intake is the objective, Manaker offers several easy tips to do so. First, she says it’s important to focus on reducing added sugars instead of total sugars. “Fruit and some veggies contain natural sugars, but they also contain a slew of nutrients that support overall health. On the other hand, added sugar doesn’t offer much in the nutrition department. Because of this, I don’t target fruit as food to eliminate if a person is trying to reduce their sugar intake,” Manaker says.

As you embark on reducing sugar consumption, Manaker says to be mindful of the foods you pick up at the store. “I focus on reducing the added sugar intake that’s not only be found in unsurprising foods like candy and soda, but also surprising sources like jarred pasta sauce, some types of peanut butter, and many dried fruits,” she says. Manaker also recommends paying attention to what is in the foods you’re already eating as you start reducing your sugar intake. “Your Starbucks drink may be delish, but it may also be loaded with added sugar, while the dried fruit that you are enjoying may be coated with added sugar. Read your food labels and be aware of hidden sources of added sugar,” Manaker says.

That said, Dr. Smith acknowledges that although phasing out many sweet foods might be an overall good idea, the prospect of making such a massive dietary change can be intimidating for many, especially during week one. However, according to Dr. Smith, there’s no need to stress. He says breaking up with added sweeteners isn’t as torturous as it sounds, even for the most hardcore dessert-lover. “The truth is, if you’re able to gradually reduce your sugar intake and replace it with something else—like more fiber and more protein—you can stay off of it [indefinitely],” says Dr. Smith, if that’s your goal.

What happens to your body when you stop eating sugar?

While there are lots of ways to approach eating less sugar—like a three-day method—Dr. Smith recommends reducing intake over course of five weeks, decreasing your consumption by around 20 percent every seven days. By the end, you’ll have shaved off about two-thirds of your average sugar intake from when you get started. And as long as you stay under the recommended daily intake of 25 grams on most days, you can still enjoy ice cream every now and then. Not so bad, right?

What happens if you stop eating sugar for a week?

Week 1: Expect less energy and ‘withdrawal’ (but it’s temporary!)

Like adopting a new exercise routine, Dr. Smith says sugar withdrawal symptoms will be most prevalent during the first three to five days of reducing intake. “The first thing people notice is they typically get headaches, similar to caffeine withdrawal,” he says. “They also report having decreased energy levels and mental acuity, as well as gastrointestinal distress.”

It’s not totally clear why this happens from a biochemical standpoint, but research shows that giving up sugar creates a similar reaction in the body as ditching drugs. Dopamine levels fall, while acetylcholine, a neurotransmitter that regulates pain perception, rises—and this chemical combination is said to be linked to withdrawal symptoms. Science aside, it’s important to remember this phase is only temporary. Dr. Smith says, “Not everyone experiences it, and if you do, you have to believe that it’s going to get better.”

If it all becomes too much to bear, he recommends eating some fruit to take the edge off—some options are lower in sugar than others, so stock up on options that won’t give you a glycemic spike.

What happens after two weeks of no sugar?

Week 2: Your energy returns, but you won’t be fully accustomed to the change

By the time your second week starts, your brain fog has probably lifted, and you’ve likely got a lot of your energy back. But your body might still be wondering where all the sucrose went. To combat this, he says, make sure you’re eating plenty of protein, healthy fats, and fiber with each meal, which will help you feel fuller, longer. Healthy snacks will also help—like the smoothie Karlie Kloss swears by when she’s in the mood for something sweet.

What happens beyond three weeks of no sugar?

Week 3: Your body starts adapting to the changes in sugar intake

You’re halfway through the game, which means you’ve likely become more accustomed to the change in sugar intake. Maybe you’ve given up rosé for LaCroix, switched to unsweetened almond milk, or stocked up on plain Greek yogurt rather than fruity flavors. Week three is when you really start reaping the benefits of cutting sugar. “People usually have no symptoms [of reduced sugar intake],” Dr. Smith says. “They feel energized and encouraged that they can actually do this,” he says. You may also find your taste buds are hyper-sensitized to anything sweet at this point, as they’ve grown more accustomed to less sugar by then.

Week 4: Your sugar levels are low, but you’ve never felt better

After a month, the game you’re playing with glucose is more mental than physical. “This is a psychological week—that final push,” Dr. Smith says. “While you’re still having some sugar, the amount you’re having is less than any of the previous weeks,” he says. For this week, you should consume low-glycemic fruits and opt for zero-added-sugar meals as much as possible. Also, make sure to check nutrition labels for sneaky, hidden sources of sugar to ensure you’re not inadvertently eating added sugars. You might want to start by checking your stash of salad dressings, juices, and instant oatmeal.

Week 5+: Maintaining your low-sugar habits

By now, you’ll probably find that consuming less sugar is much easier than it was when you started. “From a psychological standpoint, you realize you don’t need sugar anymore,” says Dr. Smith. “You also understand the effect sugar once had on your body because you feel so reinvigorated in week five.” Going forward, it’s okay to have some sugar here and there, rather than a mainstay of your diet.

Needless to say, coffee is a very personal topic—we all have specific preferences regarding how we like it. So, what better way to learn even more about what we do (and don’t) want from our non-negotiable daily cup of coffee than with the help of an interactive quiz that determines the best roast, bean, and brew method for your palate? Head over to the quiz here to find your caffeine soulmate.

Why coffee drinks of all kind will benefit from taking this quiz

The folks at Partners Coffee, a Brooklyn-based small-batch coffee roaster, have crafted the perfect coffee quiz that helps you determine the correct type of java for you. The simple four-question test analyzes your preferred taste, body or mouthfeel, brewing method, and expertise level. Upon completing the exam, you’ll get a personalized recommendation for the type of coffee that is best-suited to you and your test preferences.

Though the quiz is simple and takes no more than two minutes to complete, the questions break down the anatomy of coffee to help you make the right choice. For starters, to best understand the flavors of coffee you might like, you’re given several familiar options to choose from, like chocolatey, fruity, or nutty notes. To further delve into the nuances of coffee, the exam assesses your preferred “body” or mouthfeel and the way coffee tends to settle on your tongue. For this, the options include light, medium, or heavy.

Up next, the quiz also takes into consideration the type of equipment you have at hand, which correlates to the kind of coffee you’ll need. In this section, they offer six different methods for brewing, including a Chemex, pour-over method, or cold brewing, to name a few. And lastly, the quiz will ask you for your expertise level, which ranges from beginner to master brewer, further helping to hone in on the perfect beans for you. (And the amount of time you likely want—or not—to spend making your morning brew.)

I tried taking the coffee quiz—here’s what I learned

Frankly, I haven’t been this excited about a test since the time I was sorted into house Gryffindor on the Harry Potter sorting quiz. So, when given the opportunity to learn more about my favorite gut-healthy drink of all time, you bet I hopped right on it.

Here’s exactly what I learned from my test. When it comes to coffee, I’m team sweet, hands down. For the sake of the quiz, I narrowed it down to coffees with a chocolate flavor profile—since I could only choose one option. In terms of mouthfeel, I prefer a medium-bodied coffee that’s not too light and watery but not too heavy either. In terms of method, although I typically use my Nespresso coffee machine for a quick and easy cup of joe, I’ll admit that pour-over coffee might be my all-time favorite. That said, I chose the pour-over as my equipment of choice. As for my expertise level, I went with intermediate.

Now the big reveal. According to my test, not one but two coffee choices are best suited for my palate—the Brooklyn and Colombia – El Ramo. The Brooklyn medium coffee has notes of milk chocolate, toffee, and dried fruit, which is very much up my alley when it comes to flavor. Meanwhile, the Colombia – El Ramo coffee has a medium-light body and has notes of peach, fresh cream, and vanilla. Yes, yes, and yes.

Partners Coffee Brooklyn Medium Roast — $16.00

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Partners Coffee Colombia Medium Roast — $18.00

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What I found most interesting about Partners Coffee is their commitment to freshness. They roast the beans only once an online order is placed to help ensure that it’s as fresh as possible by the time it gets in your hands. What’s more, on the website, you can also choose the grind type to best accommodate the brewing method—for example, a medium grind is ideal for pour-over coffee. All in all, it was fun to learn more about the type of coffee best suited to my palate (and personality).

An RD shares the benefits of drinking coffee:

Of course, not every trend on social media is something we’re on board with—namely, drinking bone broth as a meal replacement or noshing on NyQuil chicken. Sigh. However, when it’s a dreamy, fluffy loaf of yogurt bread packed with protein and it’s registered dietitian-approved, you bet we’re all ears.

With just a few simple steps and minimal downtime, you can easily whip together a fresh batch of make-your-house-smell-like-heaven bread, and we have not one but two genius ways to do it. More importantly, both methods are appropriate for bakers of all skill levels—no prior experience is required.

Grab that jar of berry jam (and peanut butter) (or hummus) because this pillowy-soft bread recipe is calling your name.

How to make protein-packed yogurt bread with two simple ingredients

There are two great ways to make yogurt bread: One’s more akin to a flatbread; the other is fluffy a la Wonder Bread.

We’ll start with the flatbread, which also happens to technically fall into the no-bake recipe category. In a recent TikTok video by @chicago.dietitian, Samar Kullab, MS, RDN, a registered dietitian, shows us how to make a high-protein, two-ingredient bread…in a pan (no oven needed). First, she starts by combining one cup of self-rising flour and one cup of Greek yogurt in a large bowl. Then she kneads the dough until the ingredients are fully incorporated.

@chicago.dietitian Literally just 1 cup of Greek yogurt & 1 cup of self rising flour! #dietitian #nutrition #highprotein #healthyrecipes #healthybread ♬ original sound – Samar Kullab MS, RDN

On a floured surface, Kullab portions the dough ball into six equal portions and, using a rolling pin, flattens the dough to form a flatbread. Once all the dough is rolled out, she adds a splash of avocado oil to a nonstick pan over medium heat and cooks the bread on each side until golden brown. The result is crispy on the outside but soft and fluffy on the inside flatbread. (Kullab notes that you can also use the same dough to make a pizza or bagel.) Of course, like most bread recipes, the fun part is the toppings, which she says is up to your creativity. For some inspiration, she recommends pairing it with your favorite dip or a drizzle of olive oil, chopped cilantro, salt, pepper, and parmesan.

Up next is a super fluffy, two-ingredient yogurt bread recipe. In a recent Instagram post by @lilsipper, Bethany Ugarte-Cameron shows how to make her famous cumulus cloud-like yogurt bread, which gets its delicious texture thanks to a basic cooking technique. She adds one cup of egg white powder (available on Amazon) and one cup of water in a large bowl to make it. Then, the most important part: she whips the mixture until stiff peaks form. Using a spatula, Ugarte-Cameron gently adds one cup of yogurt in small batches and gently folds it in, being careful not to deflate the whipped eggs. Next, she transfers the batter to a lined pan or cookie cheap (basically whichever shape you prefer) and bakes it at 350°F for about 40 minutes.

 

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A post shared by Bethany Ugarte-Cameron (@lilsipper)

According to Ugarte-Cameron, you’ll know when it’s ready when the center is no longer wet—so feel free to add on a few minutes until the desired consistency is achieved.

Yogurt bread is great for you, BTW

Aside from its delicious flavor and ease of preparation, another one of our favorite things about yogurt bread trend is that it’s loaded with nutrients.

On its own, yogurt has impressive health benefits. Namely, it’s rich in calcium, protein, and potassium. For context, a three-quarter cup serving of Fage Greek yogurt has 18 grams of protein, 200 milligrams of calcium (about 15 percent of your daily value), and 260 milligrams of potassium (about six percent of your daily value). The egg white recipe will contain an extra boost of protein, too.

What’s more, it’s often enriched with vitamin D, which studies have shown may help improve bone density and prevent cardiovascular disease. That said, it’s important to note that due to the fact that you’re heating the yogurt bread at high temperatures to cook the dough, you may not reap all of its probiotic benefits, as the delicate, live microorganisms are sensitive to heat.

An RD shares a guide to alternative yogurts:

To help squash any confusion regarding what to eat right after you’ve wrapped another a sweaty pilates workout, we recently caught up with a leading sports dietitian, who (spoiler!) recommends eating a small, post-workout “appetizer” before tackling a bigger meal later on. So naturally, when we found this three-ingredient cottage cheese toast recipe that’s loaded with protein, we knew we had a snacktime winner on our hands. More ahead on the key nutrients to feed your body right after a workout and why this simple toast recipe hits the mark on every level.

The ideal components of a ‘post-workout appetizer’

According to Leslie Bonci, MPH, RD, CSSD, LDN, the lead registered dietitian for the Kansas City Chiefs, eating a snack right after working out but before enjoying a larger meal is the move for maximum recovery. “After exercise, I recommend cereal and milk, yogurt and fruit, or cheese and crackers. The goal immediately post-exercise is to have an ‘appetizer amount’ of food. Let your body relax and then have a full meal later,” Bonci shared with Well+Good.

The idea is to allow your body to cool down before eating an ultra-nourishing meal a little later. When choosing the perfect post-workout appetizer, Bonci says it should be well-balanced and have two key elements: protein and carbs to assist with recovery. In addition to a healthy snack, you should always pair it with plenty of water or a hydrating beverage to replenish any lost fluids.

“For the meal post-exercise, the protein on your plate is important, as well as replacing electrolytes and providing the added value of omega-3s for the anti-inflammatory effect to help your body heal and minimize any pain from training,” Bonci says.

Why this 3-ingredient cottage cheese toast is the ideal snack for after working out

In a recent TikTok video by @bakedbymelissa, Melissa Ben-Ishay shares her super simple three-ingredient toast recipe that’s as easy to make as it is timeless. She adds about a tablespoon of olive oil (omega-3s, check) to a pan. Then, she carefully places a slice of bread (carbs, check) in the pan, ensures the surfaces are covered with oil, and seasons it with a pinch of salt on both sides. Next, she toasts the bread until golden brown on one side and flips it. On the crispy side, she adds a generous amount of garlic powder. Once the bottom side is toasted, she transfers it to a plate. Pro tip: Ben-Ishay recommends placing the toast balanced on the lip of a plate, so there’s airflow underneath the bread to prevent sogginess from the trapped heat.

@bakedbymelissa You can do it #food #recipe #fyp #fypシ #asmr #viral #learnontiktok #tiktoktaughtme #easyrecipe #healthy #foryou ♬ original sound – Baked by Melissa

Now, the most important ingredient: a few heaping tablespoons of cottage cheese (protein, check). In the video, she uses Good Culture organic whole milk cottage cheese, which has a whopping 14 grams of protein per half-cup serving (about 28 percent of your daily value). Not to mention, cottage cheese is considered a great source of many essential nutrients.

“The protein in cottage cheese is considered ‘complete,’ as it contains all nine essential amino acids. Not to mention the fact that it’s also a great source of vitamin B12, phosphorus, calcium, and selenium, to name a few,” Leah Johnston, RDN, a culinary nutritionist and certified registered dietitian at SRW, previously shared with Well+Good.

“The protein in cottage cheese is considered ‘complete,’ as it contains all nine essential amino acids. Not to mention the fact that it’s also a great source of vitamin B12, phosphorus, calcium, and selenium, to name a few.”—Leah Johnston, RDN

Johnston also notes that cottage cheese is an ideal post-workout snack for optimal recovery. “Thanks to its high-quality protein, cottage cheese is also an ideal workout recovery snack. Consuming adequate protein after a workout is key to muscle recovery and repair,” she told us. What’s more, Johnston points out that the iodine in cottage cheese supports the body’s metabolism by promoting the release of thyroid hormones, and the B vitamins in cottage cheese are essential for converting food to energy. Aside from a delicious post-workout snack, this three-ingredient cottage cheese toast is a slam dunk.

An RD shares a guide to alternative cheeses:

Ice enthusiasts have taken to TikTok to demonstrate millions of highly-creative methods for using fun-shaped molds to sp(ice) up your daily beverages—not to mention your mood. There’s just something about drinking from a frosty glass filled with ice cubes in the shape of baby butterflies that feels like a sitting in the lap of luxury.

While bartenders have long been experts in ~the art of ice~ and often call for using cubes that are best-suited to the spirit (say, a slow-melting XL ice cube for an old fashioned cocktail), this new wave of fancy ice is typically alcohol-free and meant to be both visually appealing and functional. Feeling inspired? We’ve gathered a few of our favorite ways to elevate everyday drinks using fancy ice and where to find the perfect ice molds to get the job done right.

3 ways to make fancy ice and where to find the right mold for it

1. Coffee Ice

It’s no secret that many of us can’t go a day without drinking a cup of coffee (or three). While a slosh of oat milk is sufficient, if iced coffee or cold brew is your caffeinated beverage of choice, might we suggest drops in some coffee ice, too? Aside from its looks, the beauty of using coffee ice is that it helps prevent your drink from getting diluted by water-only ice cubes as they melt. Ding-ding.

In a recent TikTok video by @itsjennchiu, Jenn demonstrates how to make one-ingredient, one-step coffee ice. Using cans of store-bought espresso and cream-flavored Starbucks ready-to-drink coffee, she fills a round ice cube tray (available on Amazon for $22). Then, Jenn plops it in the freezer until ready. Once the ice cubes are fully frozen, she proceeds to make her go-to iced coffee recipe as usual—but instead of using regular ice, in goes the fancy coffee ice.

@itsjennchiu Coffee cubes > watered down coffee || #coffeeicecubes #icetray #athomecoffee #asmrcoffee #asmrcoffeemaking #asmrsounds #icedcoffeerecipe #icedvanillalatte #brevillebaristaexpress ♬ Little Things – Adrian Berenguer

Round Ice Cube Tray — $22.00

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2. Fruit or Herb-Infused Ice

To really liven up a drink, fruit or herb-infused fancy ice is the way to go. Chances are, if you’ve come across a video that really made you freeze (ha) in your feed, it was likely thanks to one of these brightly-colored concoctions molded into fun shapes like lemons or mini pineapples. The beauty of fancy ice is that the options are truly endless. We’ve seen folks making variations from hearts, honeycombs, sand dollars, strawberries, and more, as TikTok’s ice queen, @kami.larae, shows us how to do.

@kami.larae INFUSED ICE DRAWER #restock #asmr #asmrsounds #fyp #ice #icedrawer #coffeeice #infusedice #fruitice #icetok #chocolateice ♬ Clouds – Luke Faulkner

Pro tip: Don’t sleep on Kami Larae’s recipe for hibiscus tea with orange and strawberry butterfly ice. Using the cutest-ever butterfly-shaped ice mold, she makes OJ and fruit-filled fancy ice cubes that she plops into a cup of freshly brewed, cooled hibiscus tea. (Separately, this type of tea is great for supporting your cardiovascular system.)

@kami.larae hibiscus tea with orange & strawberry butterfly ice #tea #ice #thatgirl #asthetic #satisfying #fyp #asmr #asmrsounds #spinningglass ♬ Alice in Wonderland – Joanna Wang

Butterfly Ice Molds — $14.00

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If you want to really emphasize the “fancy” aspect of these ice cubes, Larae offers another way to level-up your everyday drinks. Here, she brews a cup of butterfly pea and hibiscus tea—the combination of the two results in a gorgeous magenta-hued liquid that she freezes into dainty rose-shaped cubes. Now, for the ultra-fancy bonus points, she hand-brushes edible gold and silver dust to the petal’s edges. And it’s giving ice-rich.

@kami.larae Replying to @jaxmua #ice #icedrawer #rose #roseice #asmr #asmrsounds #tea #satisfying #fyp #foryoupage #kitchen #home ♬ Sunday Morning – Pekoe

Rose Ice Molds — $8.00

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3. Ice Sticks

If having an ice-cold beverage is a non-negotiable for staying hydrated for you, these ice sticks will answer your dehydration prayers. Why? Because few things are more frustrating than cramming a square ice cube into the small, quarter-sized opening of a narrow-necked water bottle. (Whatever you do, don’t try to hammer it in. I’ve learned the hard way.)

@luviiice Just got these new Ice Sticks! #ice #advice #tiktokmademebuyit ♬ super freaky girl x luxurious – xxtristanxo

Ice Stick Trays — $10.00

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As the saying goes, “TikTok made me buy it,” which will undoubtedly be true when you lay your eyes on ice stick trays. They’re the intersection between practicality and efficiency designed to make the tight squeeze into your all-time favorite water bottle. Plus, if drinking plain water doesn’t always sound that enticing, you can always fill these trays with the liquid of your choice to infuse your H2O with even more flavor to help you meet your daily hydration quota.

While we’re on the topic of ice, an RD shares her thoughts on some popular ice cream brands:

Thanks to the rise of TikTok, hobbyists with very specific passions have become internet celebrities seemingly overnight. Whether it’s an entire account solely dedicated to poking globs of glittery slime to ASMR mukbang food accounts, there’s an audience for everything. Of note is one hyper-specialized topic that always seems to get folks riled up with fervent passion both on and off the web: discussions about homemade ice cubes. (On TikTok alone, there live over 950 million videos about ice under the tag #icetok.)

So, what exactly is fancy ice? In a recently published piece by The New York Times, the publication delves into the ways that ice has transformed from a means to keep beverages cold to a luxury item and symbol of domestic opulence, thanks to innovations in the category ranging from high-end craft ice-making machines to freezer-friendly ice trays that can mold water into giant frozen orbs or baby butterflies.

Here’s the thing: While some may say that stockpiling a small buffet of strangely-shaped ice cubes is trivial or time-consuming, you can’t deny the fact that an iced matcha latte or cold brew swimming in A+ ice cubes sipped through a glass straw absolutely slaps. More ahead on how making fancy ice can potentially be the low-lift, high-vibe way to give your beverage (and mood) a much-needed boost.

@kami.larae INFUSED ICE DRAWER #restock #asmr #asmrsounds #fyp #ice #icedrawer #coffeeice #infusedice #fruitice #icetok #chocolateice ♬ Clouds – Luke Faulkner

The psychological perks of fancy ice

When the topic of fancy ice came up on our office Slack channel, my colleagues were quick to jump in with their—very positive—thoughts. Amelia McBride, an editorial assistant on the team, said: I love that when someone says “the good ice,” we all know what they’re talking about. Meanwhile, Zoë Weiner, a senior beauty editor, said: When we make fancy ice, I call us ice-rich.

May it be the perfect crunchiness (sorry, dentists) or the sheer beauty of hand-crafted ice cubes with floating dainty flowers (we invite you to check out the work of Disco Cubes, a Los Angeles-based luxury ice company), fancy ice can have the transformative power of making you feel some type of way. (Usually, it’s very positive.)

 

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It’s no secret that acts of self-care are central to many of the conversations we have at Well+Good. Life tends to throw curveballs our way, and finding simple tasks that can elevate our mood is top of mind. And according to mental health experts, this is especially true when experiencing a loss of motivation, passion, and purpose—otherwise known as languishing, the midway point between flourishing and depression.

“With this languishing that many people are probably experiencing [post-COVID], it’s really great for us to find different ways to reward ourselves throughout the day. And recognizing that as people who are worthy and deserving, we don’t have to necessarily earn good moments in life—we can cultivate them,” Minaa B., LMSW, a mental health, writer, wellness coach, and licensed therapist, previously shared with Well+Good. “If you find that your days are starting to feel mundane, chances are you’re not rewarding yourself with some sort of mood-boosting activities.”

We’ve learned that rewarding ourselves—with acts big or small—can positively affect our mental well-being. In a recent piece by Hannah Schneider, a W+G health writer, she explored healing (and loving) her inner child by taking a trip to Build-A-Bear. During the mood-boosting experience, the act of self-care made her feel “cared for” and “excited” as she engaged in a fun activity outside of her usual routine—not to mention going home with an adorable stuffed animal frog. So why not try an economically friendly, potentially mood-boosting activity, like making fancy ice at home, next?

TL;DR: Consider this a case for restocking your ice drawer like TikTok’s ice queen, @kami.larae shows us how to do with fancy ice in the shape of hearts, honeycombs, pineapples, sand dollars, strawberries, and more. And—since the sky’s the limit—why just stop at plain ol’ frozen water? Instead, infuse your DIY fancy ice with any freezable liquid or ingredient of your desire to keep your beverages tasty, exciting, and, most importantly, iced cold.

This de-stressing raspberry mocktail would pair perfectly with some fancy ice cubes:

A berry-flavored gummy, on the other hand, seems a lot easier for my stomach to tackle pre-workout. Cue up Create Wellness’ creatine monohydrate gummies instantly grabbing my interest: These vegan, low-sugar creatine gummies promise creatine benefits in bize-sized form with flavor that’s reminiscent of a glass of fresh-squeezed orange juice.

We recently caught up with Abbie Smith-Ryan, PhD, Create’s in-house scientific advisor, and Leslie Bonci, MPH, RD, CSSD, LDN, the lead registered dietitian for the Kansas City Chiefs, who shared what science has suggested about the purported energy-fueling, cognition-boosting abilities of creatine. Plus, I tried these gummies myself to see how they impacted (and helped fuel) my exercise routine—and let me say, the effects were relatively immediate.

How Create’s creatine gummies help boost energy

Before we delve into the benefits of creatine, it’s important to understand what it is. According to Dr. Smith-Ryan, creatine, a building block of protein, is formed naturally in the body from these three non-essential amino acids: arginine, glycine, and methionine. But what sets them apart is that all three have a role in protein and energy metabolism, immune function, and antioxidant status in the body.

First of all, it’s important to keep in mind that your body can naturally produce these amino acids when consuming certain foods. According to Bonci, creatine is found only in animal-sourced foods and is most abundant in beef, pork, and fish. “Eating these types of foods will result in a daily creatine consumption of one to two grams a day,” Bonci says. “But remember: When we compare creatine in foods to creatine from supplementation it is important to realize that foods containing creatine also provide protein and minerals, whereas a creatine supplement only provides creatine, nothing else.” But since creatine isn’t available in plant-sourced foods, she notes that stores of creatine in folks that follow a vegan or vegetarian diet might be lower.

That said, trying creatine supplements may have its perks. However, as per Bonci’s recommendation, it’s always best to consult with a sports dietitian who can do a thorough evaluation of overall intake and provide guidance regarding supplementation before starting.

Delving into the benefits of creatine, Bonci notes that research shows it can be beneficial for improving exercise performance, lessening fatigue, and potentially playing a role in improving mood, stress, and cognitive health. And as mentioned, supplementation can help boost creatine intake without relying on animal-based foods. “Whole foods [do tend to] take longer to metabolize, which may impact recovery [compared to supplementation],” Dr. Smith-Ryan says.

But the main difference comes down to the dosage and amount you’ll get from simply eating food. “There are about 0.8 grams of creatine in four ounces of chicken—25 grams of protein—so to get five grams of creatine through diet, you would have to consume six chicken breasts, and that’s 125 grams of protein,” Dr. Smith-Ryan says. To put things into perspective, you get one gram of creatine per Create gummy.

What’s more, Bonci says that creatine can help with athletic performance. “Creatine supplementation can increase phosphocreatine levels in muscles, as well as free creatine, resulting in delayed fatigue. It also helps produce adenosine triphosphate (ATP), the most basic form of energy in the cells,” Bonci says, which she adds is especially useful for athletes performing high-intensity exercise. “Creatine supplementation can lead to an improvement in exercise performance, faster recovery, injury prevention, increased muscle strength and mass, improved power, decreased cramping, and delayed fatigue,” she says.

“Creatine supplementation can lead to an improvement in exercise performance, faster recovery, injury prevention, increased muscle strength and mass, improved power, decreased cramping, and delayed fatigue.—Leslie Bonci, MPH, RD, CSSD, LDN

Some research also points to some therapeutic benefits linked to consuming creatine. An older 2012 study demonstrated creatine supplementation to be a safe, effective, and tolerable adjunct to medication for the treatment of brain-related disorders linked with dysfunctional energy metabolism. Meanwhile, another more recent study from 2019 assessed creatine for its positive effects on increasing mood. Lastly, a 2021 study looked at the benefits of creatine on cognitive health and its uses for treating brain injuries. “Creatine supplementation may improve blood flow to the brain, maintain ATP energy in the brain, and decrease levels of reactive oxygen intermediates resulting in a decrease in the brain damage that often follows concussion known as secondary injury,” Bonci says.

That said, Dr. Smith-Ryan notes that the benefits of consuming creatine will highly depend on the person and their lifestyle. But generally speaking, it can help with muscle recovery, boost energy, and potentially help make a workout more effective. In terms of dosage, Dr. Smith-Ryan emphasizes the importance of staying consistent with a daily creatine regimen. “Often people forget to take the powder, but the gummies can be taken any time, and hopefully, at least daily,” she says. Bonci also recommends taking no more than three to five grams per day.

Additionally, consuming creatine around when (or after) you engage in some sort of physical activity, though it’s caffeine-free, can potentially boost its effects. “We also know that anything consumed around exercise usually has better absorption due to vasodilation and energy use. I often like to take my creatine mid-morning or late afternoon as we also have creatine in our brains, and thus it can provide a slight boost in energy,” Bonci says.

I tried creatine gummies, and here’s how they impacted my workout routine

Is pre-workout your pre-gym jam? For me, it’s definitely not. I fall into the category of highly caffeine sensitive and can barely tolerate more than one cup of joe; I get very jittery. That said, finding ways to increase my energy while working out without feeling overly caffeinated is one of my top priorities, which is why I naturally gravitated towards Create’s caffeine-free creatine gummies.

For starters, I loved the fact that I could control my dosage based on how much I consume. On the packaging, it says, “For build: take three to five gummies; For maintenance: take two to three gummies.” I opted for the latter, as I tested this product primarily for its exercise performance benefits.

I try to get in a quick workout every afternoon—but as the day progresses, I tend to lose focus (and motivation to hop on the Peloton) and feeling low-energy. This week, I started taking two creatine gummies paired with a large glass of water about an hour before getting on the stationary bike.

Shortly after eating the gummies, I felt an immediate surge of energy, like after downing a protein shake or glass of matcha. At first, I felt a little anxious about it, perhaps it was the feeling of increased blood flow throughout my body. Wait, did I take too much? But after about 10 minutes or so, my anxiety seemingly dissipated, and all that was left behind was a focused form of energy (hi, amino acids) that helped me find the motivation to hop on the bike. In truth, it was very different and much more pleasant than the jittery feeling I get after sipping on an energy drink before a workout. I had no jitters and didn’t get that tunnel-like vision feeling I often do when ingesting excessive caffeine. And each day that I ate the gummies, I felt that same exact way.

In truth, it was very different and much more pleasant than the jittery feeling I get after sipping on an energy drink before a workout. I had no jitters and didn’t get that tunnel-like vision feeling I often do when ingesting excessive caffeine.

As for how it impacted my workout, I felt as though I had more energy throughout the ride and experienced less fatigue overall. Recovery also felt much easier than usual, and I didn’t get the usual cramps in my legs after getting off the bike. All in all, my final thoughts are that these gummies are a great way to overcome the barrier to entry into the creatine world that’s accessible to just about anyone. (Plus, makes me feel much better than a neon-colored pre-workout drink, which is basically a one-way ticket for acid reflux for me.)

An RD explains what to eat for optimal energy:

We indeed have excellent intel for you today. We recently caught up with Amanda Daily, product development scientist at Smoothie King, who revealed the most life-changing blending tip she’s learned on the job: The best ratio for incredibly creamy, never-clumpy smoothies. (And of course, while we had her on the line, we got as much smoothie knowledge from her as possible. This means we also learned the easiest, safest way to clean a blender—and believe us when we say it’s genius and totally hands-free.)

The key to achieving the ideal smoothie texture

Nothing is (IMO) more off-putting than a weird, watery, separated smoothie. In truth, this can be due to many different factors. Sometimes the issue is that it’s too icy and tastes like a soupy mess. Other times, it’s too clumpy—meaning that small bits of frozen fruit clog the straw, making it nearly impossible to drink altogether. But the worse is a gritty smoothie that leaves a sandy and grainy mouthfeel with every sip. Ick.

By now, many of us have probably settled on a pretty solid smoothie-making routine and recipe. (For me, it’s frozen fruit, almond milk, scoop of protein powder, repeat.) But when I swing by my local smoothie bar, it can be a rather sobering event: Damn, my homemade concoctions just don’t hit like this. Obviously, now is when it’s time to call in the pros.

Thankfully, Amanda Daily, a smoothie development scientist, has answers for us all. “The best trick for creating a creamy smoothie is to add an ingredient or two high in protein and/or fat,” Daily says. This is encouraging news, considering healthy fats are essential to overall well-being. “Healthy fats are critical for human development as they support a healthy brain, cell membranes, hormone production, and make us feel more satisfied after eating,” Brigid Titgemeier, MS, RDN, IFNCP, a functional medicine registered dietitian, previously shared with Well+Good. What’s more, Titgemeier also says that eating healthy fats also increases your absorption of fat-soluble nutrients such as vitamins A, D, E, and K and can help lower inflammation.

“The best trick for creating a creamy smoothie is to add an ingredient or two high in protein and/or fat.”—Amanda Daily, product development scientist at Smoothie King. Her go-tos include peanut butter, protein powder, and yogurt.

Regarding the ideal fats to add to smoothies, Daily says her go-tos include peanut butter, protein powder, and yogurt. Aside from their good-for-you nutrients, these ingredients help mimic that smoothie bar-esque consistency we often marvel over. However, setting up your smoothie-making sesh for success starts in the blender, meaning you’ll want to layer your ingredients properly. According to Daily, that means adding your fruits and veggies to the blender bowl, then protein powder and/or nut butter or yogurt, and lastly, ice before blending.

The golden ratio for making the perfect smoothies

Now for some fun math and, more importantly, the golden ratios for incorporating these ingredients.

Daily breaks smoothies into two categories: Those made with frozen fruit and those made with fresh fruit. For frozen, she recommends adding one cup of your favorite liquid, one and a half to two cups of frozen fruit, half a cup to a cup of raw veggies (like spinach or kale), plus one serving of your favorite protein (and/or fat). Keep in mind, when using frozen fruit, there’s no need to add ice.

For frozen smoothies, Daily recommends adding one cup of your favorite liquid, one and a half to two cups of frozen fruit, half a cup to a cup of raw veggies (like spinach or kale), plus one serving of your favorite protein (and/or fat). Keep in mind, when using frozen fruit, there’s no need to add ice.

The ratio isn’t entirely set in stone for smoothies made with fresh fruit. Instead, it’ll depend on the ingredients used. That said, Daily’s general rule regarding fresh-fruit smoothies is to mix one to one and a half cups of ice and half a cup of liquid with the fruit. For reference, Daily says that at Smoothie King, they use about three to four ounces (or one-quarter cup) of liquid, about two cups of ice, and about one cup of fresh or thawed fruit.

The easiest (and safest) way to clean a blender

Naturally, you’ll likely be left with a mess to clean up after a product smoothie session. Daily’s POV? That washing your blender should never feel like a tedious—much less a scary, injury-prone—task. According to her, the easiest way to wash a blender is to go hands-free. (!)

First, rinse the blender with clean water to remove most of the leftover liquid. Then, squirt in a dime-sized amount of dish soap and fill the blender a quarter of the way with lukewarm water. Lastly, cover the blender and turn it on at a low setting and allow the water to become sudsy and remove the leftover particles.

For an even deeper clean, Daily suggests purchasing a bottle brush so you can safely clean underneath the blender blades, too. You’re welcome!

A gut-healthy golden milk smoothie recipe:

This is because tart cherry juice contains melatonin, a hormone our bodies produce naturally that helps signal that it’s time for bed. “Some research shows that tart cherry juice improves sleep duration and quality,” Carleara Weiss, PhD, MS, RN, a behavioral sleep specialist, previously shared with Well+Good. What’s more, studies show that consumption of tart cherry juice can help elevate melatonin levels, leading to increased time in bed, total sleep time, and sleep efficiency.

That said, drinking tart cherry juice can be, well, very tart on its own—as I quickly learned while consuming it nightly for two weeks straight while assessing its ability to help me snooze. The answer? Incorporating tart cherries into recipes, which is a great way to both give a dish a boost of sleep benefits and delicious flavor. Here are several easy tart cherry recipes that take minutes to make and are a win for both R-E-M and Y-U-M.

5 easy tart cherry recipes loaded with sleep-boosting benefits

1. Vegan Cherry Pie

If pie is one of your all-time favorite desserts, this vegan cherry pie recipe by My Vegan Minimalist certainly won’t disappoint. It has all the qualifications for making an award-winning pie: a flaky crust, a sweet and fruity filling, and it’s vegan-friendly. With just seven ingredients, you can be on your way to baking (and biting into) a homemade pie in under two hours total—of which only 30 minutes are hands-on. Almost like you could make it in your sleep, right?

Get the recipe: Vegan Cherry Pie

2. Cherry Pie Bars

If the thought of making an entire pie from scratch sounds like a slightly intimidating endeavor, these cherry pie bars by Ambitious Kitchen will undoubtedly do the trick without the need to have previous baking experience. Made with a crumbly, crunchy oatmeal topping and filled with an ooey, gooey cherry-filled center, these cherry pie bars are what dreams are made of (literally). Whether you’re snacking on these throughout the day or just before bedtime, a one-way ticket to the relaxation station is definitely on your itinerary with every bite.

Get the recipe: Cherry Pie Bars

3. Vegan Cherry Dark Chocolate Chip Muffins

This vegan cherry dark chocolate chip muffin recipe by Minimalist Baker pairs two of our favorite ingredients: tart cherries and antioxidant-rich dark chocolate. Perfect for pairing with an ultra-calming cup of chamomile tea ahead of bedtime, these muffins will give sweet dreams a whole new meaning. Plus, it takes only 15 minutes to prep and a short 25 minutes to bake these to perfection.

Get the recipe: Vegan Cherry Dark Chocolate Chip Muffins

4. Cherry Chia Jam

This easy five-ingredient cherry chia jam recipe by Abbey’s Kitchen is perfect for spreading on crispy toast, dolloping on top of crunchy waffles, or swirling into a bowl of melatonin-rich oatmeal before bed. Not to mention, one serving of this tasty jam is packed with five grams of protein, 11 grams of fiber, 468 milligrams of potassium, and 152 milligrams of calcium. Your biggest issue will be wanting to add it to just about everything you eat until you run out.

Get the recipe: Cherry Chia Jam

5. Vegan Chocolate Cherry Loaf Cake

Whoever said you couldn’t have your cake and eat it too was clearly mistaken, because this vegan chocolate cherry loaf cake by Nourishing Amy is the definition of “having it all.” First off, it’s stunning to look at, which is a big win in and of itself. What’s more, it’s topped with a forest of chocolate-dipped cherries and has a thick layer of creamy dairy-free icing. But, like most things in life, it’s what’s on the inside that counts. On the inside of this loaf, you’ll find that it’s speckled with chunks of tart cherries and chocolate chips. Okay, now I’m just confused why my eyes are closing.

Get the recipe: Vegan Chocolate Cherry Loaf Cake

Can’t get enough tart cherry? This gluten-free, vegan cherry pie has your name written all over it:

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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With neuromyelitis optica, inflammation of any kind can lead to a relapse, and so one way that I mediate it is by eating as gluten-free as possible. In the beginning that was that difficult for someone who considers themselves actively pro-gluten. But TJ’s came to the rescue, as always. Here are some of the best gluten-free snacks at Trader Joe’s in my humble opinion.

Let’s start with the sweets

I’m a cookie junkie, especially chocolate chip cookies. For the people who like thin, crispy versions, the Gluten Free Crispy Crunchy Chocolate Chip Cookies are my go-to. They also have a ginger cookie version that’s gluten-free, lightly chewy and has a gentle heat to it because of the ginger candy; it’s very delicious.

Some TJ’s also have Partake cookies, which are a thicker, less crunchy chocolate chip cookie. Equally delicious, and all Partake cookies are extremely accessible to the majority of people with food allergies—the brand doesn’t use wheat, peanuts, eggs, soy, shellfish, tree nuts, sesame, or fish in any of its products, and it’s Black-owned, which is a triple win in my book.

For ice cream, I recommend the mochis! Personally, I’m a tea ice cream girlie so the fact that I can get green tea mochis and thai tea mini mochis in one place is a gift.

Trader Joe's Crispy Crunchy Chocolate Chip Cookies 18 oz. — $15.00

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Partake Foods Crunchy & Soft-Baked Vegan Cookies 3 Box Variety Pack — $18.00

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Next up, salty

Trader Joe’s Movie Theater Popcorn is my kryptonite. The particular popcorn is perfect for the people who love the classic, movie theater-levels of salt, but without the butter pooling at the bottom of the container. While all popcorns, on their own, are gluten free, some of the flavors that are added may contain gluten.

In general, potato chips are supposed to be gluten-free; however, depending on the factories that they’re made in and/or what they’re flavored with, the salty bite could have a surprise hit of gluten. Luckily, Trader Joe’s has several options that are 100-percent gluten-free and delicious. My personal favorite? The Hawaiian style Hickory barbeque chips. A little sweet, a little savory, a little salty, ugh, they’re the perfect binge-TV snack. Look for the reddish bag and thank me later.

Chips and salsa are an easy and interactive snack that generally is gluten free. Most tortilla chips are made from corn, which is gluten-free, but it’s still worth checking because some companies blend their corn flour with wheat flour. There are several corn tortilla options at TJ’s that can be paired with salsa. My go-to are the Organic Yellow Corn Tortilla Chip Rounds and their Salsa Autentica. That salsa is my perfect mild.

Trader Joe’s Movie Theater Popcorn — $11.00

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Trader Joe’s Salsa Autentica (2 Pack) — $14.00

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Finally, let’s go through some sour candies

I love a good sour pucker. For my fellow tart treat lovers, here are my recommendations for candies. First is the Sour Scandinavian Swimmers. There’s a regular version, but I bypass that one every time and go straight for my citric faves. The other sour candy that I buy in bulk are the Trader Joe’s Sour Jelly Beans. I usually buy one bag of each when I go grocery shopping.

Trader Joe's Super Sour Scandinavian Swimmers — $12.00

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Trader Joe’s Sour Jelly Beans (2 Pack) — $12.00

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Personally, I love Trader Joe’s gluten-free snacks because they’re tasty, easy to find, and reasonably priced. Plus, with such a wide variety of flavors and textures, they make it easy to find something to satisfy any craving.

In truth, the only baked goods I’ve ever whipped up with some modicum of success have required me to merely add water and eggs to a pre-packaged mix… which neither speaks to my greater skills in the kitchen, nor is the freshest option around. So when I saw this super simple, low-key peanut butter banana brownie recipe that require only three good-for-you ingredients by healthy recipe Instagram account @nourishing, you could say that my interest was definitely piqued.

 

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Before we get to the foolproof recipe, let’s first take a look at what makes these flourless brownies a great option for dessert, a pre-bedtime snack, or even for breakfast.

Why we love this peanut butter banana brownie recipe

Aside from the fact that this recipe is so easy a baby could make it—or at least help out with prepwork—it boasts impressive health benefits with each of its three ingredients.

First, we have bananas. One large banana boasts 1.5 grams of protein, 3.5 grams of gut-friendly fiber, and about 500 milligrams of potassium (a mineral that helps to regulate the body’s fluid levels, promote normal blood pressure, digest carbs, and more)—among a range of bioactive compounds with antioxidant activities.

Second, there’s peanut butter. Two tablespoons of it packs a whopping seven grams of plant protein, 1.5 grams of fiber, and about 16.5 grams of fat—a large chunk of which includes oleic acid, a type of heart-healthy monounsaturated fat. It also offers vitamin E and polyphenols, both of which can help to regulate your immune system and combat inflammation. “What I have found is that when people include nut [butters] and healthy fats as a part of a diet, especially when this kind of fat is replacing less healthy fat, they feel more satiated,” Bonnie Taub-Dix, RDN, previously told Well+Good. Tip: To maximize the pro-health potential of peanut butter, aim to find one with as few additives (like preservatives, fillers, sugars) as possible. You can also prioritize high-protein varieties and/or sub in an alternative nut butter of your choice.

Last but not least, cacao is the star player that lends this recipe a chocolatey, fudge-like fix. But cacao doesn’t stop at offering just a rich brownie flavor: It’s also high in minerals including magnesium, iron, zinc, and potassium, as well as a good source of protein, fiber, and healthy fat.

Since this recipe is well-balanced in macros, rest assured that it’s healthy enough to enjoy for breakfast. After all, experts routinely emphasize eating protein in the morning to power your day ahead, sans an energy crash. However, bananas and cacao are just as beneficial to consume once night falls, as their micronutrients are shown to promote restful ZZZ’s. Not bad for one simple and delicious recipe, amirite?

Flourless peanut butter banana brownie recipe

Yields 9 brownies

Ingredients
3 bananas
1/2 cup peanut butter
1/2 cup cacao powder
Nutella or other chocolate frosting, optional
Sprinkles, optional

1. Add bananas to a mixing bowl. Mash them with a fork. Add peanut butter and cacao powder. Mix well with a spatula.

2. Line a baking dish with parchment paper. Add batter to the dish.

3. Bake at 350°F for 17 to 20 minutes. Let cool before adding desired toppings and slicing. Enjoy!

Indeed: After 28 years of experimentation and meticulous recipe development, the bonkers-popular bakery—beloved for its classic chocolate chip walnut cookie—has perfected a new plant-based and gluten-less cookie recipe. As of March 6, cookie monsters and devout Levain Bakery lovers alike will be able to get their hands on the long-awaited vegan and GF chocolate chip walnut cookie at all of their retail locations. And, much to our relief, the all-new cookie will also be available for shipping nationwide—no need to wait in long lines that wrap around the corner necessary. (IYKYK.)

Levain Bakery's Vegan and GF Chocolate Chip Walnut Cookie, Pack of 4 — $33.00

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Why the founders are so excited about this new cookie drop

Some folks talk about athletic gear and personal records while training for swim and triathlon competitions, but not these two. Pam Weekes and Connie McDonald, the co-founders of Levain Bakers, had a favorite workout pastime that was slightly (ahem) off the beaten path: swapping ideas for their future bake shop in the early ’90s.

By 1995, the duo turned their dreams into reality and launched Levain Bakery as a small bread shop on the Upper West Side. While on the hunt for the ultimate sweet treat to give them fuel while training for a triathlon, Weekes and McDonald created their iconic chocolate chip walnut cookie recipe—which was an instant hit at the shop. And, as they say, the rest was history.

The bakery has since become a renowned baked goods destination with eleven locations across New York, Washington, D.C., Boston, and Chicago, with an additional store opening this spring in Los Angeles. And it’s no secret that the bake shop is well-loved by its customers—they’ve amassed a massive following of devout cookie lovers and have nearly 416K followers on Instagram alone.

But with great cookie-influencing power comes great responsibility. As such, Levain’s founders have worked hard to live up to their reputation (which is…28 years of baking the world’s most perfectly-crafted cookies) as well as expectations of their loyal vegan and/or gluten-free customers. And let’s just say it certainly was worth the wait.

 

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“One of our core values is to welcome all, and we want to invite everyone into our bakeries for a treat,” Weekes and McDonald say. In the spirit of inviting all into their shops for a delicious treat, they worked long and hard to create a gluten-free and vegan cookie recipe that lived up to their standards. “With this new cookie, we’re making good on that vision for those who follow a vegan and gluten-free lifestyle. Next time you visit our bakery, we’re proud to offer you this delicious option.”

“One of our core values is to welcome all, and we want to invite everyone into our bakeries for a treat,” Weekes and McDonald say. In the spirit of inviting all into their shops for a delicious treat, they worked long and hard to create a gluten-free and vegan cookie recipe that lived up to their standards.

The new release has the same components of the original cookie many adore: Crispy on the outside, ooey-gooey on the inside, with chunks of crunchy walnuts, but this new version is made even better with semisweet vegan chocolate chips and cultured plant-based creamy “butter” made from cashews. Basically, it slays on all accounts. And if you haven’t tried a Levain Bakery cookie before, it’s like love at first bite.

To get your hands on the destined-to-be favorite vegan cookie for many, it’ll be available in all retail bakeries beginning March 6th and will be available for nationwide shipping via their website, www.levainbakery.com. Each gigantic six-ounce cookie will retail for $6. (For context, an average—meaning non-Levain—cookie is about 1.25 ounces of dough.)

Of course, if you can’t help but order more than one (same!), the bakery has several other highly-popular options (note: they’re not gluten-free and vegan), like: chocolate chip walnut, dark chocolate chocolate chip, oatmeal raisin, dark chocolate peanut butter chip, and two chip chocolate chip, as well as some seasonal flavors like rocky road and dark chocolate peppermint. In addition to cookies, the bakeries also offer mouth-watering pastries such as blueberry muffins (one of the bakery’s most popular items), chocolate chip brioche, and sour cream coffee cake, all baked fresh in-house daily.

TL; DR? If you have any birthdays or special occasions on the radar, these all-new vegan and gluten-free cookies will be the perfect gifting option for your loved ones—or an act of self-care for vous et moi—whether plant-based or not.

Here’s a quick and easy vegan chocolate chip cookie recipe to hold you over until your shipment from Levain Bakery arrives at your doorstep: 

Although Cheez-It has yet to come out with a fully vegan version of the classic childhood snack, other companies have risen to the challenge and created plant-based dupes that give the original crackers a run for their money—like Earth Balance Vegan Cheddar Flavor Squares and From The Ground UP Cheddar Cauliflower Crackers.

While these crackers will certainly hit the spot for the dairy-free queens in the room, when we came across this one-ingredient air fryer vegan “Cheez-It” recipe, we knew we had really struck gold. It’s crispy, crunchy, and super easy to make—which means you’re less than 10 minutes away from having a bowlful at all times of day. Here’s how to (air) fry ’em up.

How to make one-ingredient air fryer vegan Cheez-Its

This trick for making one-ingredient vegan Cheez-Its comes from a recent TikTok video by @clarecreated. The secret, she says, lies in enlisting your beloved air fryer.

@clarecreated this was actually good??? #cheese #vegan #cheezits #foodtok #snack #snackideas #snacks ♬ don’t miss me – sped up – Claire Rosinkranz

To do bake a batch, Clare grabs a package of store-bought vegan cheese (the 365 by Whole Foods Market, Cheddar Non-Dairy Slices to be exact). She then cuts each slice into four equal pieces and pokes a small hole in the center of each quarter to create that iconic Cheez-It look. Next, she spreads the squares in an even layer in an air fryer basket lined with a small sheet of parchment paper will an equal-sized piece of aluminum foil underneath.

Now, here’s where the magic happens. Clare air fries the small vegan cheddar squares for eight to nine minutes at 350°F or until super crispy and crunchy. That’s it.

Once they’re ready, they’ll look like a cross between a parmesan crisp and a good ol’ Cheez-It cracker. You can snack on them as-is, or try dipping a few into your favorite vegan cashew queso dip to dial up the plant-based cheese factor even further.

No air fryer? No problem. You can make vegan Cheez-Its in the oven, too

Don’t let your vegan Cheez-It dreams drift away just because you don’t have an air fryer, because you can make them just as easily in a regular oven, too. In a TikTok video by @justincooksgood, Justin demonstrates how. He preps the vegan cheese squares just as in the previous method. Bonus points: Instead of using only cheddar slices, he opts for two types: Daiya vegan cheddar and provolone.

@justincooksgood Vegan Cheez-Its #vegancheese #cheezits #homemade #foodhack #snack #vegancheezit #easyrecipe #fyp #fypage #diy #vegansnacks ♬ venus fly trap – brakence

For some extra flavor (and for more of that authentic Cheez-It look and feel), Justin aso adds a sprinkling of coarse salt over the top. Finally, he lines a baking sheet with the squares over a sheet of parchment paper and cooks them at 275°F for 35 minutes. Once golden and crispy, Justin removes them from the oven and lets them cool for about 10 minutes. The crispy squares, he says, taste “almost too cheesy.” We’re sold.

The best vegan cheese to use for your cheez-its

If you’re in need of some vegan cheese recommendations, we’ve got you covered with this RD guide to choosing the best of the best plant-based cheese on the market.

What’s more, “[vegan cheese] varieties made with a base of potatoes, carrots, nutritional yeast, nuts, or seeds might pack more nutrients than their dairy counterparts,” Lauren McNeill, RD, a Toronto-based registered dietitian, previously told Well+Good. “They can also include more fiber, vitamin C, B vitamins, and magnesium.” So this recipe might be a smart snack for the dairy-lovers in your life, too. You never know until you try!

An RD shares their guide to cheese alternatives:

Either way, a bite of arroz con leche is enough to send me back to my grandmother’s kitchen, where cooking this classic dish was as routine as brushing one’s teeth.

Arroz con leche, which is Spanish for rice with milk, is a rice pudding dish typically made with rice mixed with milk, cinnamon, vanilla, raisins, and a sweetener. But depending on who you ask, families often have varying twists to this simple recipe (mine, for instance, loves to add a sprinkle of nutmeg—highly recommend). And while this dish is popular in South America, variations of rice pudding exist worldwide; in India, it’s kheer, and in Greece, it’s rizogalo, to name a few. But regardless of where you find it, this comforting dish is as soothing for the soul and as nostalgia-inducing as eating a pint of Ben & Jerry’s chocolate chip cookie dough ice cream straight out of the container.

This is why we couldn’t contain our excitement when we came across a vegan arroz con leche recipe. Traditionally, this dessert features milk. However, this version calls for dairy-free ingredients suitable for those with lactose intolerance or sensitivities to milk. Plus, it comes together with six simple household staple ingredients. Basically, it’s the perfect excuse to whip together a batch of this comforting dessert and feed your inner child what it craves.

Health benefits of this vegan arroz con leche recipe

This vegan arroz con leche recipe by The Almond Eater is the most delicious grown-up, glowed-up vegan version of the classic childhood dish. Unlike the dairy-based milk typically used to make arroz con leche, recipe developer Erin calls for non-dairy alternatives, like oat or almond milk.

The star ingredient in this recipe—rice—is packed with health benefits like B vitamins, magnesium, and iron, and it’s how this dish gets its iconic creamy, ridiculously rich texture. (FYI: If white rice isn’t your usual go-to, you can always swap it out for brown rice, but it won’t be as soft and sticky as white rice.) And while most arroz con leche recipes call for a substantial amount of sugar, this recipe is naturally sweetened with just a hint of maple syrup. Finally, for that velvety and so-warming taste, this dish is made with a powerful anti-inflammatory spice, cinnamon, which infuses the pudding with both rich flavor and antioxidants.

To ensure that this dish comes out as perfect as you remember, it’s important to keep a few things in mind. For starters, you’ll want to ensure you’re frequently stirring the ingredients in the pot to help redistribute the heat and prevent burning or sticking to the pan. Additionally, you can adjust the milk quantity to your liking—if you enjoy a creamier and milkier pudding, simply add more milk until you achieve the desired consistency. Either way, this dish will instantly unlock fond core memories…or create new ones.

Vegan arroz con leche recipe

Yields 4 servings

Ingredients
1 1/2 cups long-grain white rice
2 cups water
3 cinnamon sticks
3 cups dairy-free milk (or more, as needed)
1/3 cup maple syrup or more to taste
1/2 Tsp vanilla
1/4 Tsp cinnamon (optional)

1. Add rice, water, and cinnamon sticks to a large saucepan or dutch oven and bring to a boil. Boil rice for 8-10 minutes or until the rice has absorbed the water.

2. Then, remove the cinnamon sticks, add the milk, syrup, and vanilla, and stir, then bring the mixture to a boil. Reduce heat to a simmer and simmer for 15-20 minutes, stirring occasionally. Taste test and add more syrup and/or ground cinnamon if desired.

3. Serve warm, or place in the refrigerator for a few hours, then enjoy cold, and enjoy!

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