Indeed, it’s not just in your imagination that the Brussels sprouts you ate in your adolescence were, uh, potent, to say the least. In fact, although you may have been attributing it to your mother’s mediocre cooking skills or your maturing palate that has developed with age (hello, newfound love for black olives), it’s likely not the case at all. Rather, innovations in science can be thanked for the more palatable Brussels sprouts we know and love today. Ahead, we delve into the real reason why Brussels sprouts taste so much better than they did when we were kids and a few of our favorite ways to eat the nutritious and delicious veggie.

Why do Brussels sprouts taste so much better than when we were kids?

In a recent TikTok video by @rantsandrocks, they delve into the one main reason why Brussels sprouts taste so much better now than they did when we were kids. These days, roasted Brussels sprouts are on the menu of many fancy restaurants and are a staple ingredient in many of our meal prep routines. But looking back a few short decades ago, eating this green felt like an absolute chore.

@rantsandrocks #stitch with @radicchiosalad_ #foodtok #brusselssprouts #science #geneticmodification #gmo #learnontiktok ♬ Luxury fashion (no vocals) – TimTaj

That said, the creator behind Rants and Rocks says it’s not a figment of your imagination: It’s real science. In the video, they explain that in the 1990s, a Dutch scientist named Hans Van Doorn identified the chemicals that make Brussels sprouts bitter: sinigrin and progoitrin. After discovering this, the scientist worked to identify Brussels sprouts seeds and varieties with lower levels of these bitter chemicals. Then, Van Doorn bred out as much of the…ick factor…as possible (by using these less-bitter Brussels sprout seeds) and crossbred them with higher-producing varieties. The result? More Brussels sprouts that were less bitter. Genius.

In the 1990s, a Dutch scientist named Hans Van Doorn identified the chemicals that make Brussels sprouts bitter: sinigrin and progoitrin. After discovering this, the scientist worked to identify Brussels sprouts seeds and varieties with lower levels of these bitter chemicals.

Rants and Rocks goes on to point out that by the 2010s, the once nearly impossible-to-eat bitter sprouts were no longer to be found, otherwise known as an effective use of genetically modified organisms (GMOs). “Genetic modification isn’t a dirty word; it’s how we make tasty vegetables today,” Rants and Rocks says in the video before signing off.

Of course, like most things in life, there are two sides to every story, and GMOs are certainly one of them. While folks can ultimately argue both ways, scientists have not yet shown that GMO foods are harmful to health, but research is ongoing.

3 easy Brussels sprouts to make them taste even better

1. Dijon-Braised Brussels Sprouts

Now that we’ve established that we are no longer forced to eat this green veggie—and now, we kind of love and eat ‘em willingly—this dijon-braised Brussels sprouts recipe is simple but, more importantly, downright delicious. The key? A bright and zesty five-ingredient vinaigrette made with Dijon mustard and apple cider vinegar. Best of all, all you have to do is toss the sprouts in the simple dressing (that you can whip together in a mason jar) and then let the oven do the rest of the work. One hour later, you’ll have perfectly roasted Brussels sprouts that are chewy on the inside, crispy on the outside, and entirely delicious throughout.

Get the recipe: Dijon-Braised Brussels Sprouts

2. Sesame Peanut Brussels Sprouts

What’s sweet, savory, and one of the best ways to eat Brussels sprouts? This sesame peanut Brussels sprouts recipe by The Kitchen Prep Blog. The easy recipe features a mix of ingredients like garlic, peanut butter, tamari, and honey, which are essentially an explosion of umami on your palate. The perfectly-balanced seasoning adds rich complexity to the veggie and makes eating more greens an effortless (and enjoyable) task.

Get the recipe: 5 Flavorful Brussels Sprouts Recipes

3. Fall Brussels Sprouts Slaw

Tired of eating roasted Brussels sprouts all the time and want to spruce things up? This Fall-inspired Brussels sprouts slaw recipe is the perfect option. (And, yes, it’s great no matter the time of year.) The trick to making this slaw as zero effort as possible is to use a food processor to pulse the veggie until it’s chopped into small, bite-sized pieces. Then, it’s made even more flavorful with toppings like toasted pumpkin seeds, almonds, grapes, and apples. Lastly, a tasty honey, olive oil, and cinnamon dressing helps to seal the deal on enjoying Brussels sprouts from here on out.

Get the recipe: Fall Brussels Sprouts Slaw

An RD shares a guide to eating to help reduce inflammation:

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:

Before you head straight to the trash bin with your doomed container of roasted red pepper hummus, keep in mind that expiration dates actually tend to be recommendations, rather than hard-and-fast deadlines.

To learn more about what the slightly rubbed-off dates stamped on the side of your hummus container (etc. etc.) really mean, we spoke with Francisco Diez-Gonzalez, PhD, director at the Center of Food Safety at the University of Georgia, who shed light on how to approach these foods. According to the expert, in most instances, foods are more than likely safe to consume after their expiration—however, there are certain foods that should be approached with more scrutiny. More ahead on interpreting expiration dates and the foods more prone to spoilage that aren’t worth risking eating past their date.

A deep dive explanation of what expiration dates really mean

According to Dr. Diez-Gonzalez, a food safety expert and professor, expiration dates aren’t as precise or as stringently applied you likely assume. “Expiration dates mean that a company can guarantee the full quality of the product if it’s consumed within that period of time. It doesn’t necessarily mean that the product is going to go bad the moment that the expiration date passes,” Dr. Diez-Gonzalez says. Basically, they aren’t a hard deadline for when the food will spoil. Rather, most best-by dates indicate a product’s estimated peak quality.

From a consumer perspective, this is important for several reasons. “If a product goes bad before the expiration date, the consumer can claim a refund,” Dr. Diez-Gonzalez says. However, he notes that if a customer consumes the product beyond the expiration date, a company has a valid case as to why it may not be liable in the event that someone becomes ill. What’s more, Dr. Diez-Gonzalez emphasizes that expiration dates are not based on safety measures (aka, whether a product can make you sick or not) but rather on the guaranteed quality of a product until a certain point in time (aka, whether a product is going to taste good or not).

According to the professor, this tends to be the number one misconception when interpreting expiration dates. “Products aren’t going to be unsafe the moment an expiration date passes, which is a very common misconception. The way companies determine these expiration dates is often somewhat of a guessing game,” Dr. Diez-Gonzalez says. Although mathematical models or trial-and-error experiments may be associated with determining an appropriate expiration date for a product, several factors can alter these estimations, which is important to keep in mind. Namely, environmental factors—like how this product was stored and at what temperature or if there was a risk of contamination once the product was opened—which can make expiration dates irrelevant altogether in terms of food safety for a consumer.

“Products aren’t going to be unsafe the moment an expiration date passes, which is a very common misconception. The way companies determine these expiration dates is often somewhat of a guessing game.”—Francisco Diez-Gonzalez, PhD

The foods a food safety expert advises against keeping past due

While yes, expiration dates tend to be loose recommendations, Dr. Diez-Gonzalez does note a few categories of foods he highly advises against keeping past due. At the top of the list are refrigerated foods, especially milk, cheese (mainly soft, fresh cheese), raw vegetables that require refrigeration, prepared foods, raw or thawed meat (which should be consumed within three to five days of the packaging date), and bagged lettuce—all of which are subject to spoiling very quickly.

At the top of the list are refrigerated foods, especially milk, cheese (mainly soft, fresh cheese), raw vegetables that require refrigeration, prepared foods, raw or thawed meat (which should be consumed within three to five days of the packaging date), and bagged lettuce—all of which are subject to spoiling very quickly.

Conversely, Dr. Diez-Gonzalez also says that some foods might have an expiration date months and months ahead yet may spoil before even reaching that designated date. “If a product is unopened, its characteristics will remain intact and not be subjected to external contamination. However, the moment you open a product—especially refrigerated ones or ones that require refrigeration upon opening—it’ll begin to spoil faster because it’s been introduced to external contamination at that point. For example, if you dip a spoon into a jar of tomato sauce and refrigerate it, you’ve contaminated the product,” Dr. Diez-Gonzalez says. Similarly, he strongly advises against drinking directly from a jug of milk or juice—despite what you may have seen in the movies—as the thousands of bacteria that live in your mouth can be transferred into the container and accelerate its spoilage.

That said, how quickly a product spoils can also depend on its packaging and ingredients. Dr. Diez-Gonzalez notes that some products are designed to maintain freshness for as long as possible in mind or have characteristics that help naturally prolong their preservation. “Ketchup—or fermented foods like pickles or sauerkraut—are an excellent example because of their high acidity, which makes them more resistant to spoilage or the growth of harmful microorganisms. Products like ketchup, mustard, and mayonnaise are made with highly acidic vinegar that helps prevent microbial growth,” he says. Still, they can spoil. As a rule of thumb, he recommends keeping products like these condiments no longer than a few months once opened—even if their expiration date is years ahead.

On the flip side, Dr. Diez-Gonzalez notes that unopened frozen foods (packaged in a sterile, food-safe facility) that have not been thawed and refrozen are much more flexible regarding expiration dates. However, their flavor may diminish over time.

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.

But is there any legitimacy to that? Here’s a registered dietitian’s take on the low-carb substitutes that don’t actually matter as much as you think they do—and may even be counterproductive, depending on your health goals.

4 low-carb substitutes that really aren’t much “better for you”

Swapping brown rice for white rice 100 percent of the time

The thinking goes that brown rice is healthier than white rice and, frankly, I wouldn’t totally disagree. Brown rice is a whole grain while white rice is a refined grain.

Quick refresher: Whole grains (like brown rice) have two key parts of the grain still intact. First, the germ, which houses nutrients like zinc and magnesium. And second, the bran, where most of the grain’s fiber is found. Refined grains like white rice have been stripped of both the germ and bran, leaving only the starchy portion of the carb behind.

Of course we all want more fiber, more vitamins, and more minerals on our plates—and brown rice boasts an edge in all three departments. But the true differences between white and brown rice aren’t as meaningful as you might think. For example: one half cup of cooked brown rice contains 1.6 grams of dietary fiber, whereas one half cup of cooked white rice contains 0.3 grams. Sure, that fiber helps mitigate our glycemic (aka blood sugar) response after eating the rice, but a 1.3 gram fiber difference isn’t all that material. Consider the fact that just one tablespoon of chia seeds serves up 4 grams of dietary fiber; it’s not tough to make up that fiber difference elsewhere in the diet.

Of course we all want more fiber, more vitamins, and more minerals on our plates—and brown rice boasts an edge in all three departments. But the true differences between white and brown rice aren’t as meaningful as you might think.

Brown rice naturally has more magnesium and phosphorus compared to white rice, but the latter grain is commonly enriched, meaning that manufacturers add vitamins and minerals to white rice during processing. The result can look like higher levels of key nutrients like folic acid and iron in (enriched) white rice compared to brown rice.

And as far as refined grains go, standard white rice is pretty innocuous. Unlike packaged sweets or salty snacks that are full of added sugars, oils, and excessive sodium, plain old dried, white rice is typically made from one singular ingredient.

I’ll always push whole grains like brown rice over refined grains like white rice, but it’s worth noting that the differences between the two aren’t as stark as they’re made out to be, particularly if we’re eating moderate portions. So if you’ve been led to believe that white rice is significantly less nutritious than brown rice, or if you’ve been made to feel like your culture’s staple food is off-limits, rest assured that white rice (particularly when paired with some protein and high-fiber veggies or beans) has a place in a balanced diet.

Scooping out your bagel

Yes, I used to scoop out my bagels and no, I’m not proud of it. Because if eating a balanced breakfast is your aim, this just isn’t going to cut it. (And no, I’m not talking about cutting calories.)

To truly level up a bagel breakfast, choose a whole wheat bagel to fit in some whole grains and make sure to add a source of satiating protein and healthy fat to help stabilize your blood sugar levels and keep you energized through the morning. Scrambled eggs and smashed avocado or smoked salmon and a high-protein cream cheese are great options for a balanced bagel sammy. Bonus points if you can add some microgreens to the mix.

Now can we get a moment of silence for all the bagels we’ve eviscerated over the years?

Opting for cauliflower crust pizza over a classic slice

Hear me out: I have nothing against cauliflower’s glow-up. I too add frozen cauli rice to my morning smoothies and have even been known to stir some into my oatmeal bowl for a baby nutrient boost. But if you’re looking to healthify pizza night, cauliflower pizza crust isn’t always the way to do it—especially for those with high cholesterol.

If you’re watching your lipid levels, choosing a cauli-based pizza crust could actually work against your goals. That’s because cauliflower pizza crusts typically require binding agents like eggs and cheese to help them stay together. As a result, some cauliflower pizzas are higher in cholesterol-raising saturated fat since they require more cheese to hold their crust together.

If you’re watching your lipid levels, choosing a cauli-based pizza crust could actually work against your goals. That’s because cauliflower pizza crusts typically require binding agents like eggs and cheese to help them stay together.

Take California Pizza Kitchen’s frozen thin crust BBQ chicken pizza versus its frozen cauliflower crust BBQ chicken pizza. The seemingly ‘healthier’ cauli crust pizza actually delivers slightly more saturated fat, more sodium, and even more carbs per serving compared to the classic wheat-based alternative.

Cauliflower can be a solid way to sneak extra goodness into a meal, but the popular low-carb swap isn’t always the better (or even the lower carb) choice.

Choosing sweet potatoes over white potatoes

It’s not wrong that ‘white’ carbs (think: white bread and white pasta) tend to be less nutrient-dense than 100 percent whole wheat bread or noodles. White starches typically fall into the ‘refined carbs’ category we talked about before.

White potatoes aren’t refined, though. Mama nature simply made them that way. And the idea that sweet potatoes are healthier than traditional white spuds isn’t really accurate. While sweet ‘tots contain way more of the antioxidant beta-carotene, white potatoes deliver four times as much vitamin C (which—gasp!—is also an antioxidant). And both types of potatoes put virtually equal amounts of potassium and fiber on your plate.

Permission to free white potatoes from their diet culture prison cell, granted.

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:

Now, you don’t need to pull up Amazon and add a daily garlic supplement to your cart immediately. You can totally try out garlic supplements if there are particular health benefits of garlic you want more of– though maybe test out some of the other ways to reap those health benefits of garlic first.

Next time you’re in the kitchen cooking, starting at a clove of garlic, curious about how the benefits of eating raw garlic, consider recipes that don’t involve heat. This is because, on the list of pungent-yet-healthy foods (, onions, tuna), raw garlic tops the list. Besides the obvious concerns (can you say garlic breath and B.O.?), it’s not exactly one you often hear about being good for you. One of the best ways to reap the benefits of garlic is by eating it raw.

Ariana Lutzi, ND, naturopath and nutrition consultant for Bubs Naturals, says garlic is one of the most accessible healthy foods to eat. “Garlic is packed full of nutrients and adds intense flavor to any dish. It’s the most potent when used in its raw form,” she says.

What is the healthiest way to eat garlic?

Besides delivering a nutritional boost, Lutzi says the benefits of eating raw garlic include kicking nasty infections, too. “Garlic, and garlic extract, fights all types of infections—fungal, bacterial, parasitic, and viral—regulates blood sugar, lowers blood pressure, and lowers cholesterol, to name a few.”

Studies show that the optimal amount of raw garlic you should consume a day is roughly one to two cloves in order to get the most amount of benefits without any undesirable side effects (like body odor or heartburn). Honestly, though, who knew all of these benefits could be packed inside such a small (and smelly) herb? If you do get heartburn, though, which, despite its benefits, is common from eating raw garlic, you could try incorporating it into recipes like hummus or dip that mask the flavor.

The research shows studies of different ways to administrate the herb, including garlic allicin, garlic extract, cloves of garlic, garlic capsules, and supplements.

Health Benefits of Raw Garlic

Alejandro Junger, MD, cardiologist and author with a focus on the health benefits you can derive from your diet, vouches for the health benefits of garlic. For example, garlic contains a compound called “allicin.” According to a study in the peer-reviewed journal Molecule, “allicin has a variety of health-promoting properties, for example, cholesterol- and blood pressure-lowering effects that are advantageous for the cardio-vascular system.” Yep, you read that right: garlic can be good for your blood pressure and generally support your cardiovascular health.

What does garlic do for the body? 

Here are some other health benefits of the veggie, amplified when raw as cooking dulls some of its nutrient density:

1.Garlic is good for your brain

One benefit of raw garlic is that it’s full of vitamins and minerals, including vitamin B6, manganese, selenium, vitamin C, iron, potassium, and copper. This powerhouse combination is especially good for cognitive function: Vitamin B6 and magnesium are both linked to boosting mood and improving brain health.

2. It supports a healthy immune system.

You have vitamin C in raw garlic to thank for this one. For a more savory immunity booster than oranges, incorporate some raw garlic into your meals.

3. It’s anti-inflammatory

Garlic contains allyl sulfides, an anti-inflammatory, cancer-fighting compound that studies have shown to slow the growth rate of cancer cells. Because it’s anti-inflammatory, this means it also helps protect the body from free radicals.

4. It’s good for your liver.

If you’ve been wondering, “Is garlic good for the liver” the answer would be heck, yes, it is. Studies have shown that it can protect the liver from some toxins and help lower blood sugar levels. This helps your body flush out toxins more efficiently, which benefits the entire body overall.

5. Garlic is good for your heart.

According to a clinical nutritionist and chiropractor, Vikki Petersen, CCN, DC, and CFMP, consuming garlic on a regular basis is directly linked to benefitting cardiovascular health. “Garlic has long been known to reduce cholesterol and normalize blood pressure,” she says. “Additionally, its anti-inflammatory effects are a big benefit to diminishing the risk of our number one killer, heart disease.”

6. It may help protect against osteoporosis

With aging, the risk for osteoporosis increases, particularly for women. Dr. Petersen says there is some evidence to suggest that consuming garlic can help protect against it. “Garlic can increase estrogen levels in women entering menopause, a time when bones are most at risk for developing osteoporosis. Some studies also showed it to slow the effects of osteoarthritis,” she says. While the preliminary studies are promising, more research needs to be done to confirm this connection.

7. Garlic is good for your skin.

While you probably don’t want to rub garlic all over your body, eating garlic can benefit your skin from the inside out. “Garlic’s antibacterial and antifungal properties can help acne, and its general anti-inflammatory benefits help improve overall circulation, including bringing nutrients to your skin in a more efficient manner,” says Dr. Petersen. “Garlic is Mother Nature’s antibiotic and contains immune-boosting properties due to its antibacterial, antiviral, antifungal, and antiseptic aspects, all courtesy of the compound allicin that garlic is so rich in.” She adds that garlic allicin is also anti-inflammatory and rich in antioxidants, which is good for the skin.

Watch the video below to learn more benefits of raw garlic:

So, here’s the sitch: stinky breath isn’t the only side effect garlic can come with. You don’t need to eat raw garlic with every meal, or every day, to reap the health benefits. Unless you’re recommended to take it medicinally per your doctor’s tips, you don’t need to be taking it every day, according to the Cleveland Clinic. The Cleveland Clinic reports that, in some cases, too much garlic can have side effects like headaches, fatigue, appetite loss, muscle aches, dizziness, or allergic reactions (if you’re allergic).

Is it good to eat garlic every day?

The Cleveland Clinic also specifies that you should talk to your doctor before taking a garlic supplement. This is especially true if you take blood thinners because “a garlic supplement can increase the medication’s effect, making it even harder for your blood to clot.”

For those that aren’t pounding the garlic but find some tummy symptoms after incorporating more of it into their diet: you’re not imagining it. If you’re opening google to search, “Does garlic make you gassy?” the answer is a big yes.

Garlic and onions, according to the Journal of Neurogastroenterology and Motility, are high “FODMAP” foods, meaning they have a high content of “indigestible and slowly absorbed short-chain carbohydrates.” Without getting into the fine print of it all– this means they have properties that some tummies have a hard time digesting. People who are sensitive to high FODMAP food may want to avoid foods like garlic and onion.

Despite all the health benefits of raw garlic and cooked garlic alike– here are some of the side effects you might face if you up your garlic consumption significantly.

Side Effects of Raw Garlic

1. Eating garlic can cause mild to moderate physical symptoms

When it comes to incorporating garlic into your diet, Dr. Petersen says there are some side effects to consider. Some people may experience heartburn, burning in the mouth, gas, nausea, diarrhea, or vomiting.

2. Garlic can have an effect on your body’s scent

Body odor is another side-effect of loading up on garlic. But this is typically only an issue when people are eating three to four cloves of raw garlic a day.

3. Consuming raw garlic can cause burning or irritation

Eating raw garlic is not as easy as it sounds. For starters, it can be super intense and even cause a burning sensation once you start chewing it. And Lutzi says other potential side effects include gastrointestinal burning or irritation. “It can produce changes in intestinal flora,” she says.

4. It may cause some people to develop a rash

Dr. Petersen says some people may be sensitive to garlic topically, meaning it could negatively affect their skin, causing a rash. If you’re sensitive, she recommends wearing gloves when chopping it.

5. Garlic can interact with some medications

People taking certain medications should proceed with caution since raw garlic can potentially react with some drugs, including anticoagulants, antiplatelet, hypoglycemic, and insulin. If you’re on other meds, it’s always a good idea to talk with your doctor before incorporating any kind of supplement or herb (like raw garlic) into your diet.

All of this is to say, experiment with your raw garlic intake. Dr. Petersen says a healthy dose of garlic is two to three cloves a day cooked or a supplement of aged garlic at a dose of 600 to 1,200 milligrams. Go small, and if it seems to agree with your body, that’s great. If not, raw garlic just isn’t for you—and that’s okay. Since the potential side effects of eating raw garlic sound less than ideal, there are (thankfully) lots of different ways you can get all of the benefits of eating raw garlic without, well, having to chew an actual clove of garlic.

How To Use Raw Garlic and Reap the Benefits

Is it better to chew or swallow garlic?

Chewing garlic is believed to release more allicin and provide greater potential health benefits. However, chewing raw garlic can be intense and difficult to tolerate due to its pungent taste and odor. Therefore, it’s encouraged to acquire minced or chopped garlic via your diet instead of consuming it alone.

One way to make peeled raw garlic go down a bit easier is to slice the clove into thin slices and sandwich them between apple slices, as Dr. Junger suggests. The apple will help cover up the pungent flavor, and mixing the garlic with another food will make the whole experience a lot more tolerable.

Will I get all the health benefits of eating garlic if I swallow it whole?

According to Lutzi, you can still get the health benefits of eating garlic if you swallow it whole. She recommends cutting the clove into four small pieces and swallowing it whole like a pill to avoid the pungent effect of chewing it. Again, it’s strongly encouraged to talk to a provider before doing this and listen to your body if you get adverse symptoms.

Other ideas for eating raw garlic:

• Mince a garlic clove and toss it into your salad or salad dressing.
• Make garlic toast, like this blogger, by mincing the raw garlic, and then mix it with some ghee or butter, and spread it on toast
• Make an ACV garlic tonic (see the recipe below)
• Add to soups or juice with other veggies

Ideas for eating cooked garlic:

• Sauteed garlic in dishes 
• Garlic confit
• Minced garlic in sauces

Why is it so difficult to eat raw garlic?

Of course, we totally understand that even the thought of consuming raw garlic might make you cringe. So, if you really hate the taste but want to reap the benefits of raw garlic, there are garlic extract supplements available, including some that are odorless. And, if you’re not quite sold on eating raw (yet), here’s an RD-approved garlic cooking tip to get the most anti-inflammatory benefits from every clove.

Does garlic detox your body?

There is little scientific evidence to support the claim that garlic can detoxify the body. This is partly because the language and terminology around something “detoxing your body” are not medically accurate. Your liver detoxes your body every second of every day by breaking down various materials and sending the useful nutrients where it needs to go and the waste to your kidneys. However, garlic does support liver function, which supports “detoxification.”

So there you have it, folks, an answer to the big question, “Is garlic good for you?” Use this as an excuse to order all the garlic-containing menu items, load up on garlic recipes at home, and, hey, keep those vampires at bay while you’re at it.

Healthy Herbal Tonic With Raw Garlic Recipe

Ingredients
Raw garlic
Honey
Apple cider vinegar

1. Roughly chop multiple cloves of garlic and add to the small mason jar.
2. Fill at least one-fourth of the jar full of chopped garlic. Next, pour in equal parts honey and apple cider vinegar, enough to cover the garlic.
3. Let this mixture sit in a dark pantry or cupboard for at least a week, shaking daily.
4. After a week, strain out the garlic or leave it for a more robust concoction. Take one tablespoon daily for immune defense throughout cold and flu season.

Some of my fellow food-loving folks have the innate ability to open up the pantry and whip together a stunning meal in mere minutes. It’s even more impressive when they take the blandest ingredients and transform them into restaurant-worthy delectable delights right before our eyes.

David Lee, the co-founder and executive chef of PLANTA, a legendary plant-based restaurant located in Toronto, South Florida, New York City, and Bethesda, is a professional when it comes to making simple vegan meals that taste divine. And lucky for us, he’s got tons of tips and tricks—from seasoning and sourcing to which ingredient substitutes to skip—to help your homemade plant-based dishes taste just as good (well, nearly as good) as what you’d eat at a real-deal vegan restaurant. Here, Lee shares the secrets to cooking restaurant-worthy vegan food at home.

5 ways to add more flavor to your vegan cooking, according to a plant-based chef

1. Don’t rely on “meat” substitutes

Lee underscores that he doesn’t like to rely on alternative meat substitutes when cooking vegan meals. “My preferred route is cooking with fresh vegetables and non-processed foods,” he says. While these plant-based alternatives are great for mimicking the taste and texture of animal-based foods for those that gravitate towards a meat-y element in their meals, some can be highly processed and even lack nutritional value, including sufficient protein and excess sodium or saturated fat. If you choose to consume them, all good! Just remember to read the nutritional label to know what you’re really getting.

2. Cook with seasonal ingredients

To make restaurant-worthy plant-based meals at home, Lee says it’s imperative to cook with seasonal, fresh ingredients whenever possible. “Visit your specialty grocers and farmer’s markets to find the most unique seasonal and local ingredients. This will help your thought process, too,” he says.

When you focus on serving what’s in season and local, your dishes—especially those that spotlight fresh foods, like veggies, herbs, fruit, even eggs and fish—will naturally taste better, because the ingredients are at their peak. What’s more, registered dietitians say that eating foods that are in season can have added nutritional value. “Fruits and vegetables tend to be the most nutrient-dense right after they’re harvested when they’re at that peak ripeness, which is part of why seasonal produce tastes better,” Sara Riehm, RD, a registered dietitian at Orlando Health, previously shared with Well+Good.

If you’re planning to host guests for your vegan meal, Lee also suggests thinking of a theme for your dinner party, so you can make a cohesive menu that highlights seasonal ingredients that match the winter, spring, summer, or fall vibes.

3. Get creative with your cookware

Chef Lee suggests dusting off your pressure cooker and wiping down your BBQ grill to diversify the way you cook your favorite plant-based ingredients. Instead of using only your beloved cast iron for cooking every component of your dish (we’re guilty, too), he says that other cooking appliances can potentially help bring more flavors to life.

When grilling, Lee uses charcoal to add tons of smokiness and char to simple vegetables. His other go-to gadget is a pressure cooker, which he says is the unsung hero of his kitchen. “A pressure cooker is the most under-used kitchen equipment, especially for plant-based cooking,” he says. Instant Pot, it’s your time to shine.

4. Add an element of umami

Lee says one of his secrets to creating perfectly-balanced flavor for plant-based dishes is by adding loads of umami—one of the five basic tastes, commonly known as savory. To achieve a well-balanced flavor palate filled with umami, Lee focuses on four key components: sweet, sour, salty, and bitter. He achieves this with ingredients like antioxidant-rich olive oil, which adds depth to a dish and is a great garnish to drizzle on top of pasta, soup, or salad. There’s also gut-healthy miso, which adds saltiness and umami and can be used with a variety of cooking techniques, including braising, making soups, and marinating veggies for grilling.

5. Play with the textures in your dish

To prevent a dish from falling flat, Lee recommends enticing your tastebuds with different ingredients that have varying textures, which will add complexity to your dish. “You can create great textures by utilizing different cooking methods, like air frying, boiling, sauteing, and dehydrating,” he says.

Lee calls out his four-ingredient mushroom carpaccio recipe as the prime example. To make it, he thinly slices umami-rich mushrooms to yield about 10 to 15 pieces and marinades them in ponzu sauce, a Japanese condiment with a citrusy, vinaigrette-like taste. Then, he adds diced shallots, which add sweet punchiness and crunch. To serve, Lee lays the mushroom nicely around the edge of a flat plate or bowl, drizzles it with ponzu and sesame oil, and sprinkles it with chopped shallots—crunchy, savory, and refreshing. Check, check, and check.

As a final tidbit, Lee reassures us that if you’re feeling intimidated by the whole process or taking the first leap into cooking homemade vegan food, you can always rely on your peers for support. “Think of a restaurant dish you’re trying to replicate and research what vegetables are great substitutes,” he says. You’ll be surprised how easy it is to transform some of your childhood favorites into vegan-friendly recipes using tasty and nutritious plant-based foods.

Thinking about dessert? Same. Try this easy vegan cheesecake recipe to satisfy your sweet tooth:

For me, texture is everything. Especially when it comes to food. So the mere thought of noshing on a refrigerator-cold pile of wilted romaine that’s reduced to half its original size might send a shudder down my spine. That said, there are plenty of genius ways to prevent this from happening in the first place. Namely, how you prep your ingredients, when you add the dressing, and how you store it, too. Five essential ways to keep your salads as crisp as possible ahead.

5 genius ways to keep your salads from getting soggy

1. Avoid adding salt too soon

First things first, avoid adding salt to your salad too soon. Why? Let’s rewind for a minute to our grade school lesson on osmosis. According to ~science~, osmosis occurs when water naturally moves from an area containing less salt to an area containing more salt. As such, salt has the ability to draw out moisture from ingredients like fruits and veggies, leading to a reduction in water content, size, and their (once inviting) crispy, crunchy texture.

Salt has the ability to draw out moisture from ingredients like fruits and veggies, leading to a reduction in water content, size, and their (once inviting) crispy, crunchy texture.

What’s more, the water drawn out from these ingredients can result in condensation when stored in a sealed container housing your prepped salad. The issue? Moisture is salad’s public enemy number one and a one-way ticket to soggy salad town. To avoid this issue, we recommend seasoning the salad just before consuming it to avoid any premature moisture loss.

2. Leave it undressed

Always keep your *salads* undressed, that is, until the last minute. As mentioned, moisture tends to make salads go soggier even faster. That said, it’s even quicker when the dressing is made up of acidic ingredients like vinegar or citrus—which, in most cases, they are. The acid in these ingredients can break down the cell structure of tender greens leading to their demise even faster. To prevent this from happening, simply dress and toss your salad moments before consuming it.

3. Remove excess moisture from high-water-content fruits and vegetables

Did you know that cucumbers are made up of roughly 96 percent water? Although ingredients like watermelon, lettuce, and tomatoes are some of the best foods for hydration, this also means that they can add tons of moisture to your prepped salads. However, by removing the seeds of veggies like cucumbers and tomatoes, you can help reduce excess water that can lead to soggy salads. And before you chuck the seeds into the trash, remember they can be repurposed to flavor your dressing or even planted to start your DIY garden this spring.

4. Let your hot ingredients cool completely before adding them to the mix

Another sneaky moisture-inducing culprit that can ruin a salad is the roasted or cooked ingredients you toss into the mix. When roasting a tray of vegetables like sweet potatoes and asparagus or grilling a batch of chicken, you’ll want to ensure they’re completely cooled before combining them with the leafy greens. Warm veggies and hot proteins can “cook” your greens and lead to an accumulation of condensation in the salad container. To reiterate, salads hate moisture.

Warm veggies and hot proteins can “cook” your greens and lead to an accumulation of condensation in the salad container. To reiterate, salads hate moisture.

5. The order in which you build a salad is key

According to a recent TikTok video by @chicago.dietitian, Samar Kullab MS, RDN explains that storing your salads in a mason jar is not only great for aesthetics, but it’s also efficient. Doing so can help prolong the life of a salad for up to five days. However, the key is layering the ingredients in the appropriate order. Kullab notes that the dressing should be at the very bottom of the jar; meanwhile, the leafy greens must be at the very top.

@chicago.dietitian Great way to prep your salads for the week without having them get soggy! #masonjarsalad #saladjar #hacksoflife #nutrition #dietitian #weightloss #saladrecipe #healthyrecipe #fyp #learnontiktok ♬ Me Porto Bonito – Bad Bunny & Chencho Corleone

At the bottom of her mason jar salad recipe, Kullab adds lemon pepper vinaigrette seasoned with a pinch of sumac and pomegranate molasses. Then, she layers the salad with chopped fruits and veggies like Persian cucumbers, radishes, serrano peppers, lemon, tomatoes, and scallions. Following this, Kullab adds the leafier, more delicate ingredients, including minced fresh mint and chopped romaine lettuce. Lastly, she adds baked pita chips before sealing the mason jar with the lid. To keep the salad from getting soggy, ensure the jar is stored upright in the refrigerator to help keep the dressing away from the tender greens.

Once ready to consume, Kullab inverts the mason jar and drops its contents into a large bowl. However, you can also give the mason jar a good shake to dress the salad in the jar—and eat straight from the container too.

An anti-inflammatory salad to include in your meal prep rotation:

That said, it’s important to have a plan of action ready for when the besties bombard you with texts demanding a brunch reunion. (Because, surprise, you’re the one hosting it.) Before you panic and pull out your dusty copy of your favorite Barefoot Contessa cookbook, we’ve found one of the easiest—yet most impressive—springtime brunch recipes you’ll be making on repeat all season long: veggie air fryer frittata. Learn more about this zero-effort easy breezy recipe that screams a protein-packed breakfast meal that’s so Instagrammble, too.

How to make a zero-mess air fryer frittata because who wants to clean up the kitchen, anyway?

For some, a long ingredient list isn’t something to fret over. However, for others (hi, it’s me), the simpler the recipe, the better. This zero-effort air fryer frittata recipe obviously falls into the latter category. In a recent TikTok video by @emmaclaire_nutrition, nutritionist Emma Claire shares how to make a delicious frittata using an air fryer. Yep, that’s right, your air fryer. Seriously, is there anything that clunky (but lovable) equipment can’t do? And it gets even better; this recipe involves zero cleaning of any pots and pans whatsoever.

@emmaclaire_nutrition AIR FRYER FRITTATA Save and try it! Super easy and delicious recipe that you can put together in 2 minutes, throw in the air fryer while you get ready and come back to a cooked breakfast. Eggs are a nutrition powerhouse. They contain high-quality protein, vitamins A, D, and B2, choline, selenium, omega-3 Fatty acids and more! Which are all important for brain health, bone health, hormones and the immune system! Enjoy #airfryerrecipes #airfryerfrittata #airfryercooking #nutritionist #hormonenutritionist #nutritiontips #nutritionplan #easyrecipes #egggang #eggsandwich #eggsarehealthy #holisticnutritionist #recipeoftheweek #nutritionplan #coaching @Philips Home Appliances ♬ original sound – EmmaClaireTheNutritionist

So, let’s get to the good stuff: how to make it. Claire starts by lining the inside receptacle of the air fryer with a piece of parchment paper, to which she drizzles about a tablespoon or so of olive oil. Next, she cracks six large eggs directly onto the paper—no whisking necessary. Then she adds an assortment of chopped, bite-sized pieces of fresh veggies: red bell peppers, broccoli, spinach, and scallions. Of course, to give the frittata even more flavor—and for a classic #SaltBae moment—Claire sprinkles salt, pepper, and paprika on top and finishes the dish with a handful of shredded cheese.

Then the fun part: You sit back and relax while the frittata cooks to perfection in the air fryer. (Aka, for 15 minutes at about 350-360°F.) Once the timer’s up, you’ll find the eggs are pillowy-soft, the veggies are nice and tender, and the cheese is gooey and melty. Using the sides of the parchment paper for leverage, Claire carefully transfers the frittata onto a cutting board and uses a pizza cutter to cut the frittata into the desired amount of pieces. In other words, it’s brunchtime perfection and soon-to-be a fan favorite among your friend group. And if this recipe isn’t your vibe, there are tons of other variations swirling around on the World Wide Web, like this air fryer breakfast frittata recipe by Recipe From a Pantry.

What are the benefits of this easy frittata recipe?

ICYMI, many folks aren’t consuming enough protein for breakfast as it is. It turns out registered dietitians recommend around 30 grams of protein for the first meal of the day. To put that into perspective, eating two eggs only offers about 12 grams of protein. However, finding ways to spruce up your protein intake is easy with the help of tasty recipes, like this easy frittata, obvi. So, when paired with other high-protein breakfast foods—like a bowl of Magic Spoon cereal with roughly 13 grams of protein per serving—meeting your 30-grams-of-protein goal is easy peasy lemon squeezy.

Additionally, eggs, which have been dubbed by dietitians as nature’s multivitamin, contain a boatload of nutrients. Namely, every single one necessary for making brain cells. To be precise, this includes protein, iron, zinc, selenium, iodine, folate, vitamin A, choline, and long-chain polyunsaturated fatty acids 1 and 3. Aren’t sold on the benefits of eggs just yet? According to a study conducted by the American Journal of Clinical Nutrition, research shows that out of a group of 177,000 people in 50 different countries, those that ate seven or more eggs per week had better cardiovascular health and lower inflammation than those who ate less than one egg a week.

That said, eggs aren’t cheap these days, and unless you have your own chicken coop at home, finding a carton of ‘em can be a challenge due to recent shortages. That said, there are plenty of delicious egg substitutes to use to help you fulfill your frittata-making dreams.

An RD shares the benefits of eating eggs:

As everyone begins to head back to the farmer’s market every week once more, making the most of what spring has to offer will be top of mind—especially when it comes to the food. Indeed, it’s no secret that some of our favorite produce grows during this warmer time of year, but there’s one viral seasonal salad in particular that has been calling our names since it blessed our feeds just a few weeks ago: the cucumber sweet pepper salad recipe. It’s crunchy, savory, and perfect on so many levels. More ahead on why you must make it ASAP.

How to make the springtime cucumber sweet pepper salad recipe that’s all over the internet

In a recent TikTok video by @rachael_kirkconnell, Rachael Kirkconnell shares how to whip together a quick and easy veggie-forward snack perfect for noshing on its own or serving as a side dish with any meal. To make it, she starts by slicing baby cucumbers into thin rounds and then chopping sweet peppers into small bite-sized pieces. Then, the real magic happens: Kirkconnell adds three umami-rich ingredients to flavor the simple veggie dish. In a bowl filled with the chopped veggies, she adds a few tablespoons of Makoto Ginger Dressing, a generous amount of Trader Joe’s Everything But The Bagel Sesame Seasoning Blend, and a few spoonfuls of Momofuku Chili Crunch.

@rachael_kirkconnellmouth is watering watching this back♬ original sound – rachael

The result is a crispy, crunchy medley of flavors that essentially explode in your mouth with every bite. The chili crunch is made with flavor-packed ingredients like three different types of chilis (puya chilis, japones chilis, and chilis de arbol), along with coconut sugar, onions, garlic, and sesame seeds. Meanwhile, the ginger dressing is the perfect combination of sweet and savory, thanks to ingredients like carrots, ginger, and soy sauce. And it’s safe to say many of us have been fanatics of everything bagel seasoning for years on end—something about the simple combination of sesame seeds, sea salt, garlic, onion, and poppy seeds hits the spot every time.

Health benefits of this veggie salad

For starters, cucumbers are rich in antioxidants and anti-inflammatory vitamins and minerals. “Cucumbers contain vitamin C, potassium, magnesium, vitamin K, B vitamins, manganese, and copper,” Kara Lydon, RD, LDN, RYT, registered dietitian and owner of Kara Lydon Nutrition, previously shared with Well+Good. The potassium and vitamin K found in cukes are beneficial for regulating fluid balance, which can help with blood pressure and bone health. Finally, cucumbers are one of the most hydrating foods out there: Each one is comprised of about 96 percent water. This is important, seeing as most folks are chronically dehydrated, especially as the weather warms.

Meanwhile, peppers—another hydrating food—are packed with immune-boosting benefits. “Peppers have more vitamin C than oranges, and also contain potassium, folate, vitamin A and E and are rich in various antioxidants,” Maggie Michalczyk, RD, a registered dietitian, previously shared with Well+Good.

To put the immune benefits of peppers into perspective, one cup of sliced raw red sweet pepper has 118 milligrams of vitamin C; meanwhile, one cup of oranges has about 97.5 milligrams of vitamin C. (The recommended daily intake is 65 to 90 milligrams.)

 

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A post shared by Will Bulsiewicz MD MSCI (Dr B) (@theguthealthmd)

That said, this recipe is easily adaptable—especially if sweet peppers or cucumbers aren’t your jam—and any of the ingredients can be swapped out for your favorite spring produce instead. For some inspiration, in a recent Instagram post, gastroenterologist Will Bulsiewicz, MD, shares some of his favorite springtime fruits and veggies beneficial for gut health. On the list was farmer’s market finds like avocados, asparagus, bok choy, carrots, and onions—just to name a few.

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:

What is the difference between honey and Manuka honey?

First things first, manuka honey is not like standard honey that comes in a teddy bear-shaped container. This specific variety of honey is produced by bees in New Zealand who pollinate local manuka plants. These flowers bloom for only six to 12 weeks out of the entire year, so sourcing the honey is truly a frenzy. According to the Unique Manuka Factor Honey Association, which tests and verifies manuka honey brands as authentic, the nectar and bees give manuka honey its unique health properties. What’s more, it’s also quite pricy, often double the price (or even higher) of your standard types of honey, like clover or wildflower. So, is it worth the extra bucks? According to Zhu, the answer’s yes due to its impressive benefits.

What are the health benefits of manuka honey?

1. It’s antibacterial

According to Zhu, manuka honey’s antibacterial properties rank at the top of the list when it comes to its benefits. “Something that really sets manuka honey apart from standard honey is that it’s high in antibacterial properties,” Zhu says. Specifically, manuka honey is rich in compounds like methylglyoxal (which is associated with antibacterial benefits). Because of this, it can potentially help protect someone from getting sick, fighting off any nasty bugs that make their way into your body. According to an article published in the journal Microbiology, manuka honey has proved the front-runner of different types of honey due to its non-peroxide antimicrobial activity. That said, Zhu notes more research is needed to fully understand manuka honey’s antibacterial benefits. “I do think that even though there are some promising studies, more research needs to be done to really make a strong connection between manuka honey and helping prevent sickness,” Zhu says.

2. It’s packed with antioxidants

According to Zhu, manuka honey also has more antioxidants than traditional types of honey. Specifically, it’s full of flavonoids, a type of antioxidant connected to helping the body function more efficiently while protecting it against everyday stressors and toxins. So, is it good to eat manuka honey every day? Signs point to yes. Zhu also adds that if consumed on a regular basis, manuka honey may help protect against diseases and cognitive decline.

3. It can be used to help wounds heal

Remember how Zhu pointed out manuka honey’s antibacterial properties? That can come in handy when it’s used topically, too. A 2018 review of studies found that manuka honey can kill bacteria, reduce inflammation, and help with tissue regeneration—which explains why it can be found in so many skin-care products. While the evidence doesn’t necessarily support using manuka honey for serious injuries, it could be something that’s helpful for smaller cuts and skin issues.

4. It has trace minerals like vitamin B, iron, and magnesium

Although it’s not exactly a powerhouse source, Zhu says manuka honey does have trace amounts of nutrients, including vitamin B, iron, magnesium, copper, and zinc. Just like the other benefits listed, standard honey has these properties as well, but manuka honey contains higher amounts of said minerals. Especially if you follow a plant-based diet, vitamin B, iron, and zinc are nutrients you want to be extra conscious of getting enough of, so manuka honey can help in this way. (So long as you’re not vegan, of course.) While it’s not going to be the one and only source to get your fill of these nutrients, every little bit helps!

5. It can also be good for your gut

Manuka honey might also be good for the gut. “There are some studies showing that manuka honey could potentially be good for your gut because it helps kill harmful bacteria and pathogens,” Zhu says, though she adds that this is another area of research where more studies need to be done to establish more solid data. That said, if you are experiencing prolonged digestive distress, you’ll it’s best to consult with a medical professional.

6. It can benefit your skin health

Manuka honey is also a go-to skin soother since it’s both calming and moisturizing. This is because its anti-inflammatory and antibacterial properties benefit the outside of your body just as much as the inside. It bears repeating: All honey has these properties, but they are more pronounced in manuka honey.

Who should not take manuka honey?

While manuka honey is clearly beneficial, Zhu points out that it does contain sugar (like all honey), so it’s still a good idea to be mindful of your intake. One tablespoon of manuka honey has 16 grams of sugar. “If you’re diabetic, you especially want to be conscious of your manuka honey intake because it could affect your blood sugar levels,” Zhu says. Also, when you take a look at the differences between agave vs. honey, you’ll find that the latter has far more benefits.

Also, since manuka honey tends to be more expensive, you want to make sure what you’re buying is the real thing. To ensure you’re getting a high-quality product, look for certified manuka honey that’s verified by independent auditors. Manuka honey that’s been tested and verified will have its certification on the product label. The primary manuka honey certifier is Unique Manuka Factor Honey Association, and any products that have met their standards will say “UMF certified” on the label.

Okay, you know the benefits, risk factors, and how to buy manuka honey that’s legit. The last thing you need to know is what to do with it.

How to use manuka honey

1. Put it in your coffee or tea

Putting a drizzle of manuka honey into your cup of coffee is one of the most common ways to use it, especially if you are feeling sick and want to benefit from its antibacterial properties. Zhu says just a teaspoon is enough, and it may help to soothe a sore throat or help calm an upset stomach.

2. Cook with it or eat it raw

You can also incorporate manuka honey right into your meals, as it’s safe to eat both uncooked and cooked. Some ideas for how to use it straight out of the jar include spreading it on toast with cinnamon and butter, putting it into your oatmeal, or on waffles. Because it’s sweet, manuka honey also works as a sugar substitute in some baked goods, although because it’s a bit expensive, you may want to save it for special occasions and use standard honey more regularly.

3. Apply it topically

Since manuka honey can assist in wound healing, you can also apply it right onto any small cuts. To do this, first, clean your wound with water. Then, spread a fourth of a teaspoon of manuka honey right onto the bandage before applying it. You can also find special wound gels with manuka honey at the drugstore.

4. Work it into your DIY beauty routine

If you want to experience manuka honey’s beauty benefits, take a cue from Queer Eye‘s Jonathan Van Ness and make an exfoliator. Simply mix it with ground-up oats, apply it to your face, and then rinse it off. That’s literally it!

There’s a good reason why the manuka honey benefits are so hyped up. But whether or not you choose to pay extra for it is a personal decision based on your health goals and budget. If you’re looking for something to use medicinally and are willing to pay extra for it, manuka honey may be perfect for you. But if you’re more looking for an alternative to white sugar to have on hand for all the baking you do—or you use honey very sparingly—standard honey may be more your speed. Either way, your body will benefit. And that’s the sweet truth.

Learn how to make an herbalist’s favorite honey-vinegar mocktail to help calm your nervous system:

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:

After a couple of hours of laying in bed restlessly tossing and turning, frustration can start to run high. That said, there are tons of simple ways to boost your sleep—like sipping on a cup of tea or meditating. We recently spoke with Nilong Vyas, MD, a sleep expert at Sleepless in New Orleans and a medical review expert at SleepFoundation.org, who delved into the powerful role food can have on the quality of your sleep. What’s more, Dr. Vyas gave us the low-down on what to buy when at the grocery store to ensure a good night’s rest is only a bite away.

Fact: The three most important compounds that regulate sleep can be boosted by what you eat

According to Dr. Vyas, our chances of getting quality rest are affected by various compounds found in the body, many of which are highly impacted by the foods we eat. “Many hormones and chemicals in the body regulate the sleep-wake cycle, and certain foods can help augment those regulatory hormones for optimal sleep,” Dr. Vyas says. That said, there are three essential compounds to remember when picking the best foods to promote better sleep. “The substances that aid with sleep are the sleepytime hormone melatonin, an amino acid tryptophan, and the mineral magnesium,” she says. Fortunately, foods with these compounds are not only great for sleep but also beneficial for a well-balanced diet.

1. Foods that boost melatonin levels to support circadian rhythms

You may already be very familiar with melatonin—a hormone produced in your brain that can affect sleep—especially in the form of supplements. Melatonin regulates your circadian rhythm, aka the natural sleep-wake cycle that tells your body to go to sleep at night and wake up in the morning. As light decreases, your levels of melatonin increase, helping you fall asleep.

Occasionally, some may look to gummies and other supplements for an extra boost of melatonin to achieve better rest. That said, Dr. Vyas notes that melatonin is likely prevalent in many popular foods. This includes two grocery staples: eggs and fish. “Eggs and fish are both responsible for increased serum concentrations of melatonin,” she says. However, if you’re vegan or vegetarian, Dr. Vyas says other foods, like tomatoes and bell peppers, are great melatonin-rich options, too. Nuts (especially pistachios and walnuts) have some of the highest melatonin levels available in food, too—and are easy to keep on hand to snack on before bedtime.

Nuts (especially pistachios and walnuts) have some of the highest melatonin levels available in food, too—and are easy to keep on hand to snack on before bedtime.

2. Foods rich in magnesium to promote relaxation

Along with melatonin-rich foods, Dr. Vyas recommends stocking up on foods with high levels of magnesium when on the quest to achieve a deep slumber. “Magnesium is a mineral in the body that aids in muscle relaxation, which is essential for achieving restful sleep,” she says. Foods high in magnesium include dark leafy greens and nuts, like almonds and cashews.

“Also on the list to boost magnesium levels are avocados and dark chocolate. However, be mindful not to consume dark chocolate within three hours of sleep as it also contains caffeine and theobromine and may keep those sensitive to it awake,” Dr. Vyas adds.

3. Foods filled with tryptophan for increasing sleep hormones

Of course, after a big Thanksgiving meal, it’s not surprising that many folks fall into a gentle food coma. That’s partially because some foods, like turkey, are high in the amino acid tryptophan, a precursor to the body’s relaxation hormones—serotonin and melatonin. In addition to turkey, Dr. Vyas also recommends tryptophan-rich foods like chicken and chia seeds. What’s more, research also suggests that foods high in tryptophan can simultaneously help fight against inflammation and promote gut health—a win-win.

When should you consume these foods for the best sleep benefits?

According to Dr. Vyas, giving your body at least three to four hours to digest a heavy meal before hitting the hay is important. As a rule of thumb, she suggests consuming these foods one to two times per day for at least five days and up to two hours before bedtime to help increase circulating levels of these chemicals in the bloodstream. However, she notes that more research needs to be conducted to know the precise amounts for each food group to increase the levels in the blood of the hormone or mineral.

As a rule of thumb, she suggests consuming these foods one to two times per day for at least five days and up to two hours before bedtime to help increase circulating levels of these chemicals in the bloodstream.

Need more sleep? Here are a few herbal remedies to get there ASAP:

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:

In a recent Instagram post, Buettner shared that in the Blue Zone regions of Ikaria, Greece, and Sardinia, Italy, most consume bread on a daily basis. But not just any loaf, mind you—according to him, many rely primarily rely on sourdough bread. To learn why, keep reading—key health benefits of sourdough bread, why it’s part of a longevity-boosting diet, how to make it from scratch, and how to shop for the right one at the store ahead. Plus, Buettner reveals his all-time favorite store-bought bread that he eats regularly.

 

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Longevity-boosting benefits of sourdough bread

According to Buettner, what distinguishes sourdough bread from other styles—and what gives it its longevity-boosting benefits—is the natural probiotics (aka good gut bacteria) it contains due to fermentation. “Thanks to the process of fermentation required for making starter, sourdough bread tends to have more prebiotic properties and also may enhance nutrient absorption compared to other forms of bread, especially those made without whole grains,” registered dietitian Kelly Jones, MS, RD previously shared with Well+Good. Indeed, research has shown that foods rich in prebiotics and probiotics can have significant benefits on gut health, immunity, and longevity.

“Thanks to the process of fermentation required for making starter, sourdough bread tends to have more prebiotic properties and also may enhance nutrient absorption compared to other forms of bread, especially those made without whole grains.”—Kelly Jones, MS, RD

What’s more, Buettner notes that the process of fermentation involved in making sourdough bread makes it more easily digestible than other non-fermented types. “Sourdough bread is typically leavened with lactobacillus, a bacteria that metabolize most of the gluten and lowers the glycemic load, rather than just yeast,” Buettner says. That said, Buettner points out that not all types of sourdough have these benefits—especially not many store-bought types. In fact, he notes that most of the kinds you’ll find in the grocery store have additives and likely don’t provide the same benefits as fermented sourdough consumed in longevity hotspots around the world. “The problem is that store-bought sourdough bread is often highly processed with flavorings that make it taste sour,” he says.

So, where to find the best type of sourdough, according to a longevity expert? Your local bakery. “It takes one to two days for the dough to rise before it’s ready to bake. It often doesn’t happen in the grocery store,” Buettner says. Conversely, a local bakery specializing in sourdough bread will likely have exactly what you’re looking for: pillowy soft but crusty-on-the-outside sourdough bread. (Say no more.)

A local bakery specializing in sourdough bread will likely have exactly what you’re looking for: pillowy soft but crusty-on-the-outside sourdough bread.

However, in the case that you can’t make it to a bakery, Buettner says there’s another type of store-bought bread that has similar benefits: Food For Life’s Cinnamon Raisin Ezekiel 4:9 Flourless Sprouted Grain Bread. “I eat Ezekiel bread all the time because the top ingredients are sprouted wheat, millet, and barley. It also has a much lower glycemic index, and you have to keep it in the freezer,” Buettner says.

Of course, if you’re feeling extra ambitious, you can always try making it from scratch with the Blue Zone’s three-ingredient Ikarian-style sourdough bread recipe below.

Ikarian-style sourdough bread recipe

Yields 6 servings

Ingredients
1 (6/25 oz) package dry live-culture yeast-free sourdough starter for wheat flour (like Desem)
6-8 cups bread flour (or equal parts semolina flour and bread flour)
3 Tbsp canola or vegetable oil
Water

1. Make the starter based on the instructions given in or on the packet. In general, you’ll mix a small amount of non-chlorinated water (such as bottled spring water) with the starter, then feed it small amounts of flour over the course of several days until it’s bubbling with a distinctly fermented aroma.

2. Place two cups of prepared starter in a large bowl and stir in two cups of lukewarm non-chlorinated water.

3. Stir in four cups of bread flour until a soft dough forms, adding more flour in one-cup increments until the dough can be gathered into a coherent, not sticky, ball. (Place the excess starter in a separate bowl and continue to feed with non-chlorinated water and small amounts of flour every few days as directed by the package to preserve for another baking.)

4. Lightly flour a clean, dry work surface. Set the ball of dough on it and knead until elastic and very smooth, about 20 minutes, adding more flour in one-tablespoon increments if the dough seems sticky.

5. Gather back into a ball, place in a large bowl, cover with a clean kitchen towel, and set aside in a warm, draft-free place until doubled in bulk, between six and 12 hours. (Do not stint on the time.)

6. Plunge your clean fist into the dough to deflate it. Turn out onto a dry, clean, lightly floured work surface and knead lightly for one minute. Shape into a free-form round or oval loaf about 10 inches in diameter or at the oval’s longest point.

7. Lightly grease a large-lipped baking sheet and transfer the loaf to it. Cover with a clean kitchen towel and set aside in a warm, draft-free place until doubled in bulk, four to eight hours. Meanwhile, position the rack in the center of the oven and heat the oven to 350°F.

8. Bake until browned and hollow sounding when tapped, about one hour.

9. Transfer to a wire baking rack and cool for at least 10 minutes or up to two hours before slicing to serve.

Tip: For easier preparation, knead the dough in the bowl of a stand mixer with the dough hook at low speed in step two. (Also, a second rising yields an exceptionally sour bread. However, you can skip this step. If so, knead the bread as directed in step three, skip the first rising and all of step four, then form the dough into the desired shape, letting it rise one time only as directed in step five.)

According to the CDC, an estimated one in six Americans (or 48 million people) get sick, 128,000 are hospitalized, and 3,000 die from foodborne diseases each year. Though it’s nearly impossible to avoid foodborne illnesses at all costs and most people tend to recover without the need for treatment, we spoke with Francisco Diez-Gonzalez, PhD, the professor and director at the Center of Food Safety at the University of Georgia, about some of the most common culprits of food poisoning. Having these in your back pocket, he says, will help you be extra mindful to follow proper food safety precautions when handling these ingredients at home or when dining out. (And as an added bonus, Dr. Diez-Gonzalez also shared some of the foods that are least likely to make you sick with us. Because peace of mind, amiright?)

7 foods that are most likely to cause food poisoning, according to a food scientist

According to Dr. Diez-Gonzalez, these foods are highly prone to causing foodborne illnesses, meaning they should be approached with a modest amount of caution.

1. Oysters

Oysters are filter feeders, meaning they can pick up elements in the water, including bacteria. “Oysters are a food that come with a high risk for food poisoning—they can transmit not only bacteria but also viruses, especially since they’re often consumed raw,” says Dr. Diez-Gonzalez. The CDC notes that oysters can contain vibrio (an intestinal disease caused by small bacteria) and other harmful germs that can concentrate in their tissues. The best way to effectively kill this odorless and tasteless bacteria is by cooking them thoroughly, like boiling them for three minutes.

2. Rare beef burgers

Beef burgers, made from minced or ground-up beef that’s been processed and at a higher risk for contamination, are more likely to cause food poisoning in comparison to steak. Natalie Alibrandi, a London-based food scientist and CEO of Nali Consulting, says it’s important to always eat meat that’s been thoroughly cooked. “Uncooked meat can contain harmful bacteria, like E.coli, which can cause food poisoning. Eating burgers at minimum medium-well and cooked through will avoid this risk,” Alibrandi says. The USDA recommends cooking ground meat until it reaches an internal temperature of 160°F throughout.

3. Raw fish

Most raw fish used to make foods like sushi are previously frozen to kill parasites and bacteria. However, according to Dr. Diez-Gonzalez, once fish has been handled, they can quickly return. The best way to prevent poisoning from raw fish is by thoroughly cooking or eating it very soon after it’s been prepared. Or, as Alibrandi and Dr. Diez-Gonzalez recommend, cooking the fish will mitigate this risk.

4. Sprouts

“Sprouts have a very consistent track record for frequent outbreaks,” Dr. Diez-Gonzalez says. This is due, in part, to the fact that sprouts are typically grown in very warm conditions, they have a high moisture content, and they’re typically consumed raw. “Warm temperatures may further accelerate the growth of harmful bacteria and other microorganisms that can make you ill. Bean sprouts have a high risk of contaminants from listeria, salmonella, and E.coli. Therefore, if they are consumed, it is essential for them to be thoroughly cooked to mitigate the risk,” Alibrandi says.

“Sprouts have a very consistent track record for frequent outbreaks,” Dr. Diez-Gonzalez says. This is due, in part, to the fact that sprouts are typically grown in very warm conditions, they have a high moisture content, and they’re typically consumed raw.

5. Prepped salads and leafy greens

“Every year, we see at least one or two notable outbreaks from leafy greens,” Dr. Diez-Gonzalez says. He notes that researchers have found that most greens-related outbreaks tend to occur in the summer months, which indicates that it may be seasonally provoked. “There could be many different explanations, but we don’t really know for sure. One of them could be that the weather allows the survival and the transmission of path pathogens in the environment when it’s warm,” Dr. Diez-Gonzalez says.

“Every year, we see at least one or two notable outbreaks from leafy greens,” Dr. Diez-Gonzalez says. He notes that researchers have found that most greens-related outbreaks tend to occur in the summer months, which indicates that it may be seasonally provoked.

6. Raw milk

Another food that Dr. Diez-Gonzalez suggests might be linked to frequent cases of foodborne illnesses is raw milk. “Raw milk can be contaminated the moment it’s milked from a dairy cow, and it’s really hard to control that type of contamination,” he says. However, a method called pasteurization, which involves heating liquids at high temperatures for short amounts of time to kill harmful microbes, is a highly effective decontamination technique for making this food safe to eat.

7. Some frozen foods

We’ve learned that heating foods to specific temperatures can help remove most pathogenic organisms. However, this doesn’t occur the same way when it comes to cold temperatures. Dr. Diez-Gonzalez, says to keep in mind that freezing food won’t kill most bacteria or viruses. “Freezing food doesn’t kill many of the pathogenic organisms that we deal with. These organisms can remain frozen with the product unless there’s a ‘kill step’ to eliminate pathogens,” he explains. This means that once the food is thawed, the pathogenic organisms can continue to exist and lead to unwanted illnesses.

That said, frozen foods that are properly treated before packaging to eliminate any possible contagions are likely safe to consume.

The foods least likely to cause food poisoning

Several foods do have less of a chance of making you sick, says Dr. Diez-Gonzalez. In general, he recommends foods that have a low risk for contamination or that have been processed to eliminate bacteria. “Canned foods are some of the safest foods that are rarely associated with foodborne disease. This also includes preserved foods like jellies and jams,” he says.

In addition, Dr. Diez-Gonzalez says that pasteurized products—which have been heat treated to kill pathogenic organisms—are usually also a safe bet. Whole fresh produce that you intend to cook also poses little threat. And fresh fruit, like bananas and oranges, that have a protective exterior are A-okay. “I’ve never heard of a case linked to bananas,” he says.

An RD explains whether or not kombucha is actually good for you:

“As a gastroenterologist, I know that all health begins and ends in the gut,” says Kenneth Brown, MD, a board-certified gastroenterologist and GI doctor based in Plano, Texas. “My patients struggle to know what to eat, but healthy eating does not have to be complicated. The main thing that I do is avoid overly-processed foods and try to cook at home at often as possible.” With that in mind, you’ll want to ensure that your pantry is stocked with nutrient-rich staples that promote the health of your gut and entire body—including oils for cooking, dressings, smoothies, and more. Keep reading to see which ones get Dr. Brown’s stamp of approval.

5 gut-friendly oils for cooking, according to a gastro

So… what makes an oil good for your gut, exactly? “Gut-friendly oils are those that are easy to digest and do not cause irritation or inflammation in the digestive system,” Dr. Brown says. Such oils will naturally offer benefits that go beyond gut health, too, making it all the more essential to keep them in your pantry (and put to good use). According to Dr. Brown, the following oils are worth buying and using to the very last drop.

1. Olive oil

It’s no surprise that olive oil made the cut on Dr. Brown’s list, as it’s among the healthiest types of oils on the planet. It’s also a major staple of the Mediterranean diet, a style of eating that “represents the gold standard in preventive medicine,” according to one review of the longevity-promoting dietary plan. “Olive oil is rich in monounsaturated fats, which has been shown to be heart-healthy,” Dr. Brown shares. “It contains several polyphenols that have anti-inflammatory properties.” (Inflammation, as we know, is the root cause of countless health conditions and diseases—including ones related to the gut.)

“Gut-friendly oils are those that are easy to digest and do not cause irritation or inflammation in the digestive system,” Dr. Brown says.

Polyphenols, Dr. Brown continues, are the molecules that give color to fruits and veggies, but they also offer big-time benefits for your gut and greater health. As he explains, “Your microbiome uses polyphenols as prebiotic food that break down into potent anti-aging, anti-inflammatory, and neuroprotective compounds.”

2. Avocado oil

Dr. Brown also gives the green light to avocado oil. Similar to olive oil, it’s “also rich in monounsaturated fats and polyphenols, but has a higher smoke point than other oils,” which makes it especially beneficial for cooking. Plus, it shares another commonality with olive oil: Both are revered across Blue Zones, or regions around the world where inhabitants live notably long and healthy lives.

Moreover, a 2019 review states that plant-based fat sources rich in “monounsaturated fats and, in some cases, polyphenols, and other phytochemicals, have been associated with increased bacterial diversity” in the gut. The more diverse your gut microbiome is, the better, so don’t skimp on the avocado oil to use in your home-cooked meals.

3. Flaxseed oil

This gut-friendly oil may be less common in most households compared to the previous two, but it’s well-worth keeping on hand to add in your smoothies, dressings, and dips. Dr. Brown notes that it’s a rich source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid, as well as an all-star for safeguarding digestion. “Flaxseed oil may help improve digestive health by increasing the production of mucus in the intestines, which can help protect against irritation and inflammation,” says Dr. Brown.

4. Chia seed oil

While chia seeds and flaxseeds are more similar than not—they’re both great sources of plant-based proteins, fiber, and healthy fats—chia seeds actually have a bit of an edge on each of these fronts. And while we encourage you to continue prepping the likes of chia seed pudding, adding chia seed oil into your rotation is a great idea, too. “Chia seed oil is rich in omega-3, omega-6, and other fatty acids,” Dr. Brown says. “It [also] has anti-inflammatory properties and may help reduce inflammation in the gut,” hence why the GI doc always keeps it stocked in his own kitchen.

5. Coconut oil

Coconut oil earns the last spot on Dr. Brown’s list of gut-friendly oils, which he says is rich in fatty acids and vitamins that show promise for skin health, as well. Moreover, a 2017 study in mice found that those fed a high-fat diet containing coconut oil had fewer bacterial markers associated with Crohn’s disease. Mice fed even small amounts of coconut oil (or cocoa butter) “had less severe small intestine inflammation,” which suggests that using coconut oil in place of less healthy fats can yield improvements in those struggling with gut inflammation.

That ends aujourd’hui. There are many tips and tricks to making a pillowy soft in the inside, crusty ’round the edges loaf of bread with as little effort as possible. Enter the best no-knead bread recipe, ideal for even the most novice baker.

To help guide our bread-loving endeavors, we tested three top-rated no-knead bread recipes swirling the internet—including a yogurt flatbread, artisan bread, and sandwich-style rustic bread—and here were our results.

What to keep in mind about this bread experiment

First things first, let’s define the control variables in the experiment. For each trial, I used Bob’s Red Mill Organic Unbleached White All-Purpose Flour. Since I found it challenging to get my hands on storebought self-rising flour, I opted for making it myself by combining one cup of flour, one and a half teaspoons of baking powder, and a half teaspoon of Diamond Crystal Kosher Salt (which was the same salt I used for all of the recipes).

Additionally, I used FAGE Total Greek Yogurt, 2% Reduced Fat when yogurt was required, California Olive Ranch Olive Oil and Chosen Foods Avocado Oil Spray for greasing, and Red Star Dry Active Yeast. Also worth noting, I used my all-time favorite five-and-a-half quart Le Creuset Enameled Cast Iron Signature Round Dutch Oven for baking the artisan-style bread.

Then the fun part: the variables. To figure out the best no-knead bread recipes, I narrowed it down to three highly popular techniques getting tons of attention on social media. This included the following varieties: yogurt flatbread, artisan bread, and sandwich-style rustic bread. For each of these, I assessed them based on their intended use (like which one is best for a quick snack) and how long it took me to prepare them.

3 ways to prepare no-knead bread

1. Yogurt Flatbread

As it turns out, yogurt bread is destined to be one of the most popular bread recipes of the spring. Why? It’s made with two ingredients and is packed with loads of protein. A win-win. Above all, this one is by far the easiest no-knead bread recipe you’ll ever make and is ideal for whipping together a quick snack. To make it, I followed the steps in a recent TikTok video by @chicago.dietitian, Samar Kullab, MS, RDN, a registered dietitian.

@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

First, I combined one cup of my homemade self-rising flour and one cup of Greek yogurt in a large bowl and mixed it with my hands until a uniform ball formed. Then, on a floured surface, I divided the dough into six equal portions and flattened each using a rolling pin to form a flatbread-style shape. Next, in a nonstick skillet over medium-low heat, I added avocado oil and cooked the bread until it was golden brown on both sides—they slightly puffed up as they cooked. Lastly, I seasoned them with a pinch of flaky sea salt.

Best For: A quick snack, a side dish for a meal, or when you’re very, very hungry but really want bread.
Total Time: 20 minutes

2. Artisan-Style

Definitely a high-vibe, low-effort way of making bread to impress your friends (and yourself) with your baking skills. To make it, I followed the steps in a recent TikTok video by @cookingwithshereen, which has over 3.6 million views. In a large bowl, I combined three and a half cups of all-purpose flour, two teaspoons of Kosher salt, half a teaspoon of instant yeast, and one and three-quarter cup of warm water (about 108°F). Next, I stirred the mixture until a ball began to form and added a few additional splashes of water to help bind the ingredients together so the edges of the dough wouldn’t stick to the sides of the bowl.

@cookingwithshereen Foolproof! Jim Lahey’s no knead artisan style bread. Gets better each time. #artisianbread #nokneadbread #bread #cookingwithshereen ♬ original sound – Shereen Pavlides

Then, I covered it with cling wrap and let it proof for about two hours—though Shereen Pavlides recommended five to eight hours at room temperature. To expedite the proofing process, I used my Calphalon Performance Countertop French Door Air Fryer Oven, which I set at its lowest setting (150°F). After about 10 minutes of heating up, I turned off the oven. Then, I placed the covered bowl inside of the warm environment ideal for speeding up the proofing process (you can also use the Instant Pot on the yogurt setting for similar results). Ultimately, the goal is to have the dough double in size, which only took me about two hours with this easy trick.

Once the dough was proofed, I transferred it to a floured surface, folded the sides inward to create a round loaf shape, and flipped it over. Then, I covered it with a bowl to avoid the outside from overdrying. Meanwhile, I preheated the oven to 425°F, and once it was hot, I inserted my Dutch oven (with the heat-safe lid and knob on) inside for 30 minutes. While the pot was heating up, I dusted a bit of flour and carved two slits on the surface of the dough. After the pan was hot, I carefully removed it from the oven, placed the dough inside, and repositioned the lid. Then, baked it for 30 minutes and an additional 10 minutes with the lid off until the surface was golden brown.

Best For: Impressing your friends with a bakery-worthy loaf of bread to make your home smell like heaven on earth.
Total Time: 4 hours

3. Rustic Sandwich-Style

Say hello to a new staple in your meal prep routine. This sandwich-style rustic bread recipe (aka “peasant bread”) by @alexandraskitchen (with 6.9 million views on TikTok) is beyond easy to make and super practical for preparing in large batches to nosh on throughout the week. To make it, I combined three cups of all-purpose flour and one and a half teaspoons each of Kosher salt, granulated sugar, and instant yeast in a large bowl. Then, I added one and a half cups of lukewarm water and stirred it all together until a sticky ball formed, which I covered with cling wrap and a clean kitchen towel on top.

@alexandraskitchen One of the most frequently asked questions I get is how to make the peasant bread in a loaf pan… here’s how Metric measurements given in recipe. #bread #simple #noknead #peasantbread ♬ original sound – Alexandra’s Kitchen

Since I was using my small countertop oven to proof the other batch of dough, I opted for another quick and easy trick to expedite the proofing process. To do so, I microwaved a heat-safe mug with a cup of water on high for about two minutes to trap warmth and moisture in the appliance. Then, I placed the covered bowl next to the cup with water in the microwave (without turning it on). I let it proof for about an hour or so, which was enough time for it to double in size. Next, using two forks, I scooped the dough from the edges to form a ball in the center, added a tablespoon of olive oil, and turned the dough to coat all sides.

Once the dough was coated, I transferred it to a greased (with unsalted butter) loaf pan and let it rise covered for another hour until the dough crowned the rim. Once ready, I cooked the loaf at 375°F oven for 45 minutes until golden brown. Lastly, I transferred the loaf to a cooling rack to cool completely before slicing.

Best For: Meal prepping to enjoy throughout the week.
Total Time: 4 hours

The best no-knead bread recipe, according to our tests

TL;DR? The results are in. The best way to cook no-knead bread is *drumroll please* all of them.

Yes, that’s right. According to my tests, you should definitely make all three of these no-knead bread recipes. In terms of flavor, they’re all delicious, crispy on the outside, and so soft on the inside. However, what makes them different (and worth making all of them), is the fact that each is ideal for different scenarios. Basically, there’s a time and place for each one of these no-knead recipes.

According to my tests, you should definitely make all three of these no-knead bread recipes. In terms of flavor, they’re all delicious, crispy on the outside, and so soft on the inside.

For the snackers, flatbread yogurt bread is the way to go. It’s easy, reliable, and ideal for making bread in a flash. Meanwhile, the artisan-style bread is the very impressive no-knead bread recipe you’d want to bring to your in-laws or prepare for a new lover. Lastly, the sandwich-style rustic bread is the easiest to make in large batches and perfect for meal prepping for the week ahead. Basically, why choose when you can have ‘em all?

An easy paleo bread recipe:

To learn more about the chef-approved shoes that are supportive enough to keep you on your feet for hours on end, we caught up with Michael Reed, a James Beard Award semifinalist and the executive chef and owner of Anaheim’s Poppy & Seed and Downtown Los Angeles’ Poppy + Rose. Over Reed’s 20 years of experience working in the industry, there’s been only one—yes, just one—type of shoe he’s ever worn (and swears by). More ahead on why Reed keeps several pairs of the same exact shoe on hand at all times at work and how he practices wellness in the kitchen from head to toe.

A chef’s favorite shoes for working in the restaurant industry for the last 20 years

Like many folks already in the restaurant biz, chef Reed’s number one shoe for working in the kitchen are Dansko clogs. Why? They’re reliable, durable, ultra-comfy, and podiatrist-approved and recommended. Priya Parthasarathy, DPM, a podiatrist with the Foot and Ankle Specialists of the Mid-Atlantic (and a huge fan of Dansko), previously shared with Well+Good that these shoes are a perfect way to look professional while staying comfortable while on her feet all day long. As Dr. Parthasarathy mentioned, these clogs have long been admired by folks in various professions requiring standing on their feet for many hours—especially those in the medical field.

Like many folks already in the restaurant biz, chef Reed’s number one shoe for working in the kitchen are Dansko clogs. Why? They’re reliable, durable, ultra-comfy, and podiatrist-approved and recommended.

The clogs, which come in various colors and materials, sport a roomy toe box that gives toes and feet extra wiggle room and a super cushiony platform outsole that takes on shock absorption—all podiatrist-friendly qualifications. For chef Reed, Dankos are the one (and only) shoes he’s worn in the kitchen during the span of his 20-year career. “I tend to buy five pairs at a time, so I always have a backup,” Reed says. “They provide the necessary support for my calves and arches and help keep me cool in the kitchen. I can be on my feet anywhere from 10 to 14 hours in a day.” Reed adds that if they’re good enough for doctors, they’re certainly good enough for staying on his feet for long periods at the restaurant, too.

“They provide the necessary support for my calves and arches and help keep me cool in the kitchen. I can be on my feet anywhere from 10 to 14 hours in a day.” Michael Reed, executive chef and owner of Poppy & Seed and Poppy + Rose

Most importantly, Reed notes that Dankos do an extremely good job protecting his feet from danger in the kitchen. “Danskos are durable and keep my toes protected. I’ve dropped many things on my feet over the years, but these shoes have always kept my feet protected from bruises and burns,” he says. This is especially important as restaurant workers tend to handle many sharp objects, like knives, and very hot (not to mention slippery) ingredients, like oil.

The best Dansko clogs for staying comfortable in the kitchen

Dansko sells two culinary-specific shoes, the XP 2.0 and the Professional.

For the shoe buffs: According to Dansko, the XP 2.0 clog (which retails for $150) is lightweight and ergonomical. It has a removable footbed with innovative arch-supporting technology and an outsole that is slip resistant on wet, dry, and oil-wet surfaces—which is especially important in a kitchen. They also sport a lightweight midsole that provides stability and shock absorption and comes in various finishes and prints.

Dansko XP 2.0 — $150.00

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Next, the Professional clog (which retails for $135) features a roomy reinforced toe box, a midsole that contours to your foot, an inner frame for stability and support, a padded instep collar, and a protective heel counter that allows the heel to move up and down freely while providing lateral stability. Most notably, these clogs were designed to help prevent fatigue thanks to their “rocker bottom” technology, which assists with forward motion while walking, adding hours of comfortable support throughout a long shift.

Dansko Professionals — $135.00

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How a chef practices mindfulness from head to toe

Of course, making sure his footwear is supportive of his overall health is a top priority for chef Reed—but he also focuses on practicing mindfulness to help his mental health stay in tip-top shape ahead of an intense day. One way he does so is by getting adequate sleep, first and foremost. “Getting a good night’s rest is the key to being tuned in in the kitchen for a long shift,” Reed says.

Chef Reed also stresses the importance of work-life balance and encourages his staff to take vacations and schedule time off whenever possible. Additionally, he notes that cooking isn’t always the most cardio-intensive job—despite what some cooking competitions portray. “I try to incorporate some exercise into my schedule at least three to four times per week,” he says. “I box in the morning when I can; if not, I’ll hop on the Peloton.”

Learn how to make Nyesha Arrington’s favorite avocado and peach summer salad:

Of course, many factors can affect healthy aging. However, according to Dr. Bland, the number one tip to keep in mind when it comes to eating for longevity is consuming a wide variety of plants regularly.

We had the chance to catch up with the self-proclaimed father of functional medicine to learn more about why it’s imperative to eat plants regularly, which are the best ones to include in your diet, and some common misconceptions when it comes to plant-forward eating.

Why plants are so important for boosting longevity

According to Dr. Bland, the more plants you can add to your diet, the better. “Plants contain what are known as phytochemicals and fibers that are not found in animal products. Recent advances in nutritional science have shown the important health benefits of both of these nutrient families that can be gotten only by eating plant foods,” Dr. Bland says.

“Plants contain what are known as phytochemicals and fibers that are not found in animal products. Recent advances in nutritional science have shown the important health benefits of both of these nutrient families that can be gotten only by eating plant foods,” Dr. Bland says.

In a 2021 study published by Dr. Bland, he shares how phytochemicals—chemical compounds found in plants—act not only as antioxidants but, more specifically, as “selective modulators of signal transduction” (aka regulate cell activity). In short, this means phytochemicals play a role in cells’ oxidative levels. “These phytochemicals in plant foods have been found to have positive impacts on the body’s immune system and health of the intestinal microbiome as well as help to protect the brain against inflammation,” he says.

In addition to phytochemicals, Dr. Bland notes the importance of fiber when it comes to boosting longevity. According to the same study, dietary intake of phytochemicals, probiotic fibers, and the bacterial composition of the microbiome are interconnected and play a significant role in health. What’s more, the research shows a significant, positive link between polyphenols, prebiotic fibers, omega-3 fatty acids, and the composition of the intestinal microbiome that supports healthy immune functioning.

What are the best plants to eat for longevity?

Indeed, there are hundreds of plants to choose from—which can be overwhelming at times. That said, Dr. Bland encourages folks to include as many different types as whenever possible. When grocery shopping, he notes that it’s important to opt for plants in lesser-processed forms, and the more colorful, the better. “All plants in their natural state have color from white to black. It’s the substances in these plants that give them their colors that have been found to have their own unique influence on our health,” Dr. Bland says.

Dr. Bland also notes that a well-balanced diet featuring many different plants also provides various types of prebiotic fiber to help nourish the microbiome. To ensure you get enough in your diet, his general rule is to consume five to seven portions of vegetables and fruits daily to reap the most health benefits and reduce the risk of age-related chronic illnesses.

More specifically, Dr. Bland recommends a balanced diet (primarily made up of plants), including foods like whole grains, beans, root vegetables, gluten-free cereals (like buckwheat and oatmeal), whole fruit, lean cuts of meat, fresh fish, and minimally processed oils like virgin olive oil, flaxseed oil, and omega-3 oils (from cold-water fish such as salmon, cod, or sardines).

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:

The stark reality is that each year, 119 billion pounds of food is wasted in the United States. That’s the same as 130 billion meals and more than 408 billion dollars in food thrown away yearly. Reading this stat was more than enough motivation for me to look for new ways to maximize the lifespan of my fresh produce and set up a foolproof game plan for organizing my pantry and fridge to reduce food waste. Of course, while we can’t overhaul our entire food system in one sitting (much as we may wish otherwise), even the smallest changes we make can be a step in the right direction and make an impact on the amount of food waste we contribute.

So, first on my list of ways to reduce food waste is a genius food storage hack for keeping cucumbers crisp—read: preventing them from turning into soggy, slimy mush–for over a week that I came across on TikTok. Spoiler alert: All you need is a resealable container, clean water, cucumbers, and a refrigerator. Easy enough, right? We certainly think so.

How to clean and store cucumbers so they last over a week

In a recent TikTok video by @kelseyvenkov, Kelsey Venkov demonstrates how to prep and store cucumbers so that they last over a week and maintain their crunchy texture. To start, she removes the cucumbers from their original packaging and rinses them under cool tap water. (FYI, this step is 100 percent in line with the FDA’s guidelines for cleaning produce, which recommends you wash all produce thoroughly under running water before preparing and/or eating, including produce grown at home or bought from a grocery store or farmers’ market.)

@kelseyvenkov My cousin showed me this and we’ve done it ever since! They last so much longer and taste crunchier #storingvegetables #vegetablestorage #cucumbersnack #storingfood #foodstorage #foodstoragetips #kitchenorganization #fridgeorganization #fridgeorganizing #freshvegetables #fridgestocking #fridgestorage #fridgeorganizer ♬ original sound – Kelsey Venkov

Next, Venkov fills a large bowl with clean water and adds about a cup of distilled white vinegar. She then soaks the cucumbers in the vinegar-water solution for about 15 minutes. Why? A homemade vinegar-and-water solution can be more effective than a store-bought produce wash, as Megan Roosevelt, RDN, a nutritionist and founder of Healthy Grocery Girl, previously shared with Well+Good. This extra step (though it’s not totally necessary) can potentially help remove even more grit (as you might do with fresh strawberries) if they’re super dirty.

Once they’ve soaked, Venkov strains and rinses the cucumbers one more time. Then, the fun (and slightly surprising) part: she preps a few clean airtight containers and fills them with fresh water. Finally, Venkov adds the cucumbers into the water-filled jars, closes the lid tightly, and stashes them in the fridge. The result is crunchy, crisp cucumbers for over a week.

Why this cucumber storage hack is helpful for maintaining crispness

Cucumbers—which are basically synonymous with H2O—are made up of about 96 percent water. This means that aside from their ultra-hydrating, anti-inflammatory, and antioxidant properties, they also have the innate ability to become a soggy mess in the blink of an eye when stashed in the produce drawer. That’s why we’ve found that storing cucumbers immersed in water can help preserve them and keep them from drying out due to your fridge’s harsh cooling system for over a week.

The key to nailing this trick, however, is swapping out the water every few days to reduce the risk of contamination or bacterial growth. And ICYMI, the same water-submerging storage technique applies to carrots (and celery), too. As the food storage and produce queen, @emilymariko, demonstrates in this TikTok video.

@emilymarikoVeggie prep for the week!♬ original sound – Emily Mariko

I recently had the chance to take one of Vitamix’s newest blenders, the Propel Series 510, for a ride (or spin, rather) to see if it’s worth the hype—and saying I was impressed would be a sheer understatement. These machines are a force to be reckoned with, from the design to the functionality to the mechanics. Naturally, I needed to learn more (everything!) about what makes the new high-performance blender so powerful (and practical)—which is why I caught up with Vitamix’s product director, who gave me the inside scoop on one of their most impressive models to hit the market yet.

More ahead on why this is my favorite Vitamix to date and how my smooth test drive with the Lamborghini of blenders really went.

Vitamix Propel Series 510 — $478.00

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The new Vitamix Propel Series 510 blender is the *chef’s kiss* combination of power and practicality

When it comes to blenders, power and practicality are my main selling points—which were the reasons why I was instantly drawn to the new Propel Series 510 blender. Along with its manual speed controls, the Series 510 features three preset blending programs for making smoothies, frozen desserts, or hot soups with the press of a button (practicality: check).

“Preset programs are the most convenient feature available on a blender. With our programs, you can set up your blend, turn on the program, walk away, and come back to the same consistent blend time and time again,” Jud Cummins, the director of category and product at Vitamix, says. For even more hands-off cooking ability, their Propel Series 750 blender has an additional two settings dips and spreads and self-cleaning); it also comes with a 64-ounce container, compared to the 510’s 48-ounce one.

What’s more, Vitamix has some of the best technology (and power) when it comes to its blending systems. “At Vitamix, power, quality, and durability are behind every engineering decision that goes into making our beloved machines. The Propel Series is no different. What makes our blenders so special is their entire system: their motor base, container, blades, and so on—they all were designed with performance in mind,” Cummins says. IYKYK: Two horsepower is certainly enough to transform rock-solid frozen fruit into silky smoothies or fibrous greens into creamy soups with ease. (Power: check.)

Here’s what happened when I took this blender for a spin

According to Cummins, there are three essential tips to maximize the efficiency and power of a Vitamix. First, he recommends always using the tamper, which helps blend tough ingredients like frozen fruits and nut butter. Secondly, he recommends layering your blend of ingredients in what he calls the “Vitamix way,” which means liquids on the bottom, and stacking heavier components on top of the lighter ones to achieve the “classic Vitamix vortex.” (Ahem, like the ones you see on recipe videos on social media.)

Lastly, don’t forget to blend on high unless a recipe calls for a lower speed. “When you ramp up the machine to its highest speed, you’ll get the most optimal results,” Cummins says.

Keeping his tips in mind, I made my favorite go-to smoothie: one cup of frozen strawberries and blueberries, one cup of Elmhurst sweetened cashew milk, and a half cup of probiotic Lifeway whole milk coconut kefir. That said, I admittedly forgot to layer the ingredients the Vitamix way—meaning that I started with the frozen fruit at the bottom instead of the top. Sigh. Although I feared I had ruined my test from the get-go, the tamper really saved the day.

Using the opening on the top of the lid (meant to fit the tamper perfectly and prevent it from reaching the blades) and the super-convenient, high-power smoothie-making preset, I began pushing the fruit and liquids together as the blender revved its engine. Much to my relief, after a few tries, the Vitamix vortex got going smoothly, and the ingredients began to swirl together as if they were trapped in the center of a tornado.

During a quick 60-second span, the blended-up fruit and liquids became a perfectly homogenous, vibrantly-hued, and luxuriously creamy purple smoothie. Needless to say, it was as blissful to watch as it was to slurp up. Most impressively, there was zero grit or icky berry seed particle to get stuck in my throat. Enough said the smoothie was as smooth as I’d imagine driving a Lamborghini would be (and actually worth the price).

An easy gut-healthy golden milk smoothie recipe: 

Take the Tovala Smart Oven. IMO, it’s the perfect hybrid between convenience and quality for home cooks. Tovala, which launched in 2017, is a company that creates countertop smart ovens that cook chef-crafted foods with the scan of a QR code (in 25 minutes or less). Just this year, they launched their brand new, Wi-Fi-enabled Tovala Smart Oven (currently on sale for $49; typically it’s $249), which I had the pleasure of testing out.

Honestly, I’m impressed with how it’s able to make cooking easier without compromising on flavor or nutrition. What’s more, I had the chance to catch up with David Rabie, co-founder and CEO of Tovala, who shared about the company’s mission to help facilitate cooking suited for any lifestyle.

Tovala Smart Oven — $49.00

Originally $249, now $49

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How Tovala hopes to make cooking as easy as the push of a button

Usually, the best ideas come from having to fix a problem in your own life, which was the case for Rabie, who came up with the concept for Tovala’s smart oven while attending business school at the University of Chicago. “I didn’t have time to cook anymore, and I didn’t feel like any of the alternatives kind of matched up to home cooking,” he says. “I wanted food where I could see the ingredients, like the raw ingredients that were going into my food. I wanted food that would taste great, but also make my home smell nice and come out really hot and, more importantly, uniformly hot.”

What makes Tovala unique from other ovens is the “smart” component. Through their delivery service, you can choose from weekly, mostly-prepped meals—with tasty and comforting options such as Italian wedding soup or buffalo chicken sandwiches—that involve minimal steps (like adding a sauce or seasoning) and then scan a QR code that identifies the meal instantly and cooks it on an automated cycle for that specific recipe. Real smart, eh?

I tried the Tovala Smart Oven and was seriously impressed by its technology

I love nothing more than eating something freshly prepared in my own kitchen. That said, finding the time in my busy schedule to cook an entire meal isn’t always possible (or something I want to do when I’m exhausted from a long work day). Usually, this results in spending way too much money on healthy delivery food services and takeout. Of course, there’s nothing wrong with ordering from your favorite local Italian spot five days a week (if your wallet can afford it), but there are times when I want a simple, home-cooked meal like the ones my mother made while I growing up.

I was hoping the Tovala smart oven could bridge the gap with its selection of meals for the week. I chose four delicious options to make from their website (or mobile app). On average, they’re about $10 per meal. This included single-serving portions of a bacon cheddar ranch chicken melt with mashed potatoes and crispy onions, a Mediterranean roasted chicken with lemon feta green beans and brown rice, and, from their list of vegetarian-friendly options, a sweet pea risotto with basil vinaigrette and lemon parmesan green beans. I also got a two-serving order of cheese-stuffed shells with Italian sausage ragù. All four meals came individually packaged in compact square boxes with the already prepped ingredients and a recipe card designed by their culinary team equipped with a scannable QR code.

Though all four recipes were delicious, ready in 25 minutes or less, and tasted like any other home-cooked meal, I’ll delve into my experience cooking the cheese-stuffed shells (my favorite). In the box for this meal came two small aluminum containers filled with stuffed shells, two packages of individually-portioned marinara, and two servings of parmesan. I opted for making both meals at the same time. (The Tovala can fit up to four of their standard-size meal trays at once.) The instructions included four simple steps broken down into three categories: prep, scan, and enjoy.

To prep the shells, I simply had to remove the plastic film and pour the marinara over them. Next, I put the trays in the oven, scanned the recipe QR, and the oven did the rest. It knew the exact time and temperature to cook the meal—no fussing (or stirring) necessary. *Mind blown.* Once the buzzer dinged, it was time to enjoy, which meant removing the food from the oven, transferring it to a serving bowl, and sprinkling it with the parmesan cheese.

And that was seriously it. I found the whole experience seamless and beyond easy for even the least technologically savvy individual (plus, it’s grandparent-approved by Rabie’s relatives, too). The shells were evenly cooked, tasted fresh, and were perfect for a weeknight dinner.

Although Tovala’s chef-curated meals are a definite win in my book, what I love even more is that the company has an entire library of over a thousand frozen grocery items that apply the same technology—it’s also available in their six-in-one convection oven Tovala Smart Oven Pro model.

Tovala Smart Oven Pro — $300.00

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Their machines are also able to scan barcodes of foods from other popular grocery store brands like Annie’s Homegrown, as well as more than 180 items from Trader Joe’s. (Yup, their cauliflower gnocchi are on there.) So, for example, you can pop in a frozen DiGiorno pizza, scan it, and let the Tovala cook it to perfection. It truly doesn’t get much easier.

First on the list: a bone broth expert. Namely, Jill Sheppard Davenport, CNS, LDN, a functional medicine expert, nutritionist, and the co-author of Better Broths & Healing Tonics, who explained how bone broth can be a nutrient and a health-supportive way to bolster your diet. Plus, how to make bone broth at home (vegetarian and vegan-friendly options included). Additionally, we spoke with Lauren Manaker, MS, RDN, LD, CLEC, CPT, a registered dietitian based in Charleston, who shared some healthy ways to integrate bone broth into your daily routine and caveats important considerations to keep in mind regarding the (limited) research available regarding bone broth benefits.

What does bone broth do for your body?

We’ve heard many conversations percolating about it, especially across social media: Is bone broth good for you? According to Sheppard Davenport, the short answer is yes, largely due to its various essential nutrients and immune-supporting properties. “Bone broth is great for supporting a wide range of conditions, from gut health to pain and inflammation, sleep, and mood, thanks to its broad nutrient profile and combination of amino acids,” Sheppard Davenport says. The nutritionist likes to refer to it as a “natural multimineral” as it contains many immune-boosting nutrients.

“Broth contributes a good amount of potassium, chromium, molybdenum, magnesium, and selenium to our daily needs,” says Sheppard Davenport. Additionally, bone broth contains arginine, an amino acid that supports the immune system and helps protect against infection. The broth—made from simmering down the connective tissue in animal bones—also may contain collagen and bone-building nutrients, including minerals, amino acids, glucosamine, and chondroitin that may help reduce inflammation, according to some studies.

Meanwhile, Manaker, adds that bone broth can be very hydrating and provides fluids and electrolytes—which is important considering nearly 75 percent of Americans are chronically dehydrated. Manaker also points out that bone broth can provide some protein, and, as Sheppard Davenport mentioned, it’s a particularly good source of certain amino acids. These nutrients can translate to supporting skin health, quality sleep, and joint health.

That said, the dietitian cautions against buying into the idea that sipping bone broth has all-encompassing health benefits. “While many may believe that bone broth sipping is linked to a slew of health benefits, the data is actually quite limited,” Manaker says.

The dietitian cautions against buying into the idea that sipping bone broth has all-encompassing health benefits. “While many may believe that bone broth sipping is linked to a slew of health benefits, the data is actually quite limited,”—Lauren Manaker, MS, RDN

So, is it good to drink bone broth every day?

According to Sheppard Davenport, consuming bone broth (which is not to be confused with stock, though they are similar) as a part of your morning ritual is a great way to kick-start your digestion and get your digestive juice flowing. On the flip side, she also recommends having it after a big meal to help ease digestion. “Broths can help support digestion, especially infused with additional gut-friendly ingredients add ginger, clove, and thyme—it’s a great go-to after a meal sitting heavy in your gut, causing gas or indigestion,” Sheppard Davenport says.

To provide a variety of nutrients, Sheppard Davenport makes different bone broth infusions almost daily. “I’d suggest mixing it up by drinking bone broths on some days and plant-based broths, like mushroom or vegetable, on other days. That way, you get a wide variety of vitamins, minerals, and anti-inflammatory nutrients, from the best of both worlds,” she says. You can also try a dashi broth or one of these longevity-boosting broth recipes.

That said, Manaker emphasizes that drinking bone broth is a good addition to an overall healthy diet—but should not be considered a meal replacement. “While bone broth can provide important nutrients, it doesn’t have enough calories to be considered a meal. One serving typically has under 100 calories, which is unlikely enough to sustain a person and keep them full and satisfied until the next mealtime,” Manaker says. “And while it does provide micronutrients, it doesn’t provide a large quantity of many of them.”

Manaker emphasizes that drinking bone broth is a good addition to an overall healthy diet—but should not be considered a meal replacement. “While bone broth can provide important nutrients, it doesn’t have enough calories to be considered a meal.”

She also notes that it’s no magical elixir, either. “Drinking bone broth can be a good addition to an overall healthy diet. But, of course, if a person is sipping bone broth and spending the rest of their day consuming foods that are low in fiber and nutrients, it will be unlikely that they’ll experience many benefits of consuming it,” Manaker says. “So, while drinking it on occasion is likely safe, consuming multiple servings every day may not be the safest choice.”

Who should not drink bone broth?

Of course, those with food allergies to any ingredients found in bone broth should avoid it. However, it’s worth noting that most folks won’t experience these symptoms. Additionally, Sheppard Davenport says those prescribed a low-histamine diet should also be wary of their bone broth consumption. “Those with high histamine levels in the body—such as during allergy season, experiencing food allergies, or with immune system imbalances—should be mindful of their bone broth intake,” she says.

As bone broth cooks for a longer period of time, it begins to release histamines. To counteract this, Sheppard Davenport recommends pressure cooking it—instead of slow cooking—to shorten the cooking time. Additionally, she suggests freezing what you don’t intend on drinking right away, which also helps to reduce histamines from building up in your broth.

Meanwhile, Manaker recommends supplementing bone broth with additional ingredients to bolster its nutritional value. “If a person loves the idea of bone broth, you can easily turn it into a meal by enjoying it with a source of healthy fats—like avocado—and some whole grains—like quinoa or sorghum—to make it overall more nutritious,” Manaker says. She also suggests adding vegetables and additional protein (like organic tofu cubes) or enjoying it alongside fresh fruit to avoid chancing any potential nutritional gaps.

Savory vegetable bone broth recipe

Yields 8 servings

Ingredients
8 medium carrots, cut into thirds, unpeeled
10 celery stalks, cut into thirds
4 medium onions, quartered, skin on
8 cloves garlic, unpeeled
2 bay leaves
1 Tsp salt (Celtic, Himalayan, sea)
10 peppercorns, or 1/2 tsp black pepper
4-inch piece of kombu, rinsed (optional)
8–10 cups water (or more if needed)
1 bunch fresh parsley, or 2 Tbsp dried parsley

1. Put carrots, celery, onions, garlic, bay leaves, salt, pepper, and kombu (if using) in a large stockpot with a thick bottom (such as stainless steel or Dutch oven), slow cooker, pressure cooker, or multicooker. Pack vegetables well to minimize space between them, and add water to cover by about one inch.

2. Next, follow the directions for your equipment type.

3. If using a slow cooker or the stovetop-oven method, with 30 minutes left in the cooking time, add the parsley. If using a pressure cooker, let the pressure release, add parsley, and let sit on warm for 30 minutes to finish cooking.

4. Set a fine-mesh stainless steel sieve over a large pot. It’s helpful to strain your broth into a pot with a pouring spout, if you have one. Strain the broth and compost, or throw the slow-cooked ingredients away.

5. Pour the strained broth into glass containers, such as large mason jars, for storage in the refrigerator or freezer.

6. If using as a simple drinking broth rather than in one of our recipes, season with salt and pepper to taste.

Savory chicken bone broth recipe

Yields 8 servings

Ingredients
1 whole organic chicken, thawed, organs removed
2.5 quarts filtered water, to cover chicken by one inch (about 10 cups)
2 medium carrots, cut into thirds, unpeeled
2 celery stalks, cut into thirds
1 medium onion, quartered, skin on
2 cloves garlic, unpeeled
2 bay leaves
2 Tsp salt (Celtic, Himalayan, sea)
5 peppercorns, or 1/4 tsp black pepper

1. Put all ingredients in a large stockpot with a thick bottom (such as stainless steel or Dutch oven) or slow cooker. Add water to cover the chicken by about 1 inch.

2. Stovetop: Cover with lid and bring to a boil. Then skim off any scum/foam that rises to the surface and discard. Let simmer for one and a half to two hours until the chicken is fully cooked.

3. Slow cooker/multicooker: Set the temperature to the highest setting available for slow cooking. Cover with a lid and bring to a boil. After boiling, skim off any scum/foam that rises to the surface and discard. Continue to slow cook for one and a half to two hours until the chicken is fully cooked. (Multicooker tips: Use the Sauté function to heat to boil. Then, to cook the chicken faster, use the More setting to increase the slow cook temperature.)

4. Using either method, simmer for up to four hours. The longer you simmer, the more flavor and nutrients you’ll have.

5. Remove the chicken from the pot. Let cool until ready to handle. Eat immediately or remove meat from bones and freeze for later use to prevent histamine content from building, if needed.

6. Set a fine-mesh, stainless steel sieve over a large pot. It’s helpful to strain your broth into a pot with a pouring spout, if you have one. Strain the broth. If the vegetables are still flavorful, use them immediately or freeze for later use, to prevent histamine content from building.

7. Pour the strained broth into glass containers, such as large mason jars, and freeze if not using immediately to maintain low-histamine content.

An herbalist shares an immunity-boosting broth recipe:

The topic of eggs is not something I take lightly. During culinary school, we dedicated an entire week (read: 20 hours in the kitchen) to learning all the different methods to prepare eggs…boiled, omelets, soufflés, you name it. But I’ll be the first to admit that of the dozens of techniques we learned, I apply only one every day: scrambling eggs. This is what sparked my motivation to test six ways to make the fluffiest scrambled eggs ever. And folks, we have egg-ceptional news, which is that there’s *actually* one clear winner.

A few things to keep in mind about this scrambled eggs experiment

First things first, I want to define the control variables in the experiment. For each trial, I used two organic pasture-raised eggs left out of the fridge for about an hour before cooking to come to room temperature-ish. Next, I used Diamond Crystal Kosher Salt for seasoning, and if butter was used, it was unsalted. Additionally, I used unsweetened Elmhurst 1925 Cashew Milk when milk was required and Graza Drizzle Extra Virgin Olive Oil to grease the pan if needed. Lastly, my go-to nonstick pan of choice was the 10-inch Tramontina Professional Aluminum Nonstick Restaurant Fry Pan (which retails for $33 on Amazon).

Now the fun part: the variables. To figure out the best way to scramble eggs, I narrowed it down to six of the most popular techniques I’ve encountered over the years. This included the following methods: cold pan, hot pan, microwave, blender, water, and bain-marie. For each of these, I assessed them based on the final “fluff” level (or consistency) and how long it took me to prepare them (in minutes). For their fluffiness, I ranked them on a one to five scale—five being the fluffiest.

6 ways to prepare scrambled eggs

1. Cold Pan Method

For this method, I took inspiration from Gordon Ramsay’s scrambled eggs recipe, which has over 50 million views on YouTube. In a nonstick pan, add two eggs (not whisked) and a tablespoon of cold butter. Then, turn the heat to medium, medium-high, and begin whisking the eggs with a heatproof spatula. As curds start to form, alternate between moving the pan on and off the heat while stirring—think of making risotto. Repeat this process about four times, being careful not to overcook the eggs—season with salt about halfway through. Then, just before the eggs are fully cooked, remove them from the stove—the residual heat in the pan will continue to cook them.

Texture: Creamy (not so much fluffy), small curds, and a smooth, luxurious, melt-in-your-mouth feel.
Time: 5:20 minutes
Fluffiness: 2/5

2. Hot Pan Method

Admittedly, this is the method I use on a day-to-day basis when I’m pressed for time. In a small bowl, whisk together two eggs with a pinch of salt. In a nonstick skillet, over medium to medium-low heat, add one teaspoon of olive oil. Once the oil and the pan are moderately hot (about a minute), add the whisked eggs. Using a heatproof spatula, slowly displace the egg mixture by moving from one end to the other to create a scraping effect and form large curds. Remove the eggs from the pan just before they’re fully cooked.

Texture: Soft large curds that should be eaten soon after cooking to avoid rubberiness.
Time: 2:35 minutes
Fluffiness: 3/5

3. Microwave Method

Yes, it’s quick and easy—but the shortcut is noticeable in the final result. In a small, microwave-safe bowl, combine two eggs, a pinch of salt, and two tablespoons of nut milk (should be a one tablespoon per egg ratio) and whisk until combined. Then, microwave on high in 30-second increments, stirring in between to break up the egg curds until fully cooked. Should be two to three times depending on your microwave’s power.

Texture: Very rubbery and inconsistent texture with distinguishable flecks of yolk and whites.
Time: 2:00 minutes
Fluffiness: 1 (or 0)/5

4. Blender Method

This was the most surprising of all the methods in terms of convenience and fluffiness. Blend two eggs and a pinch of salt in a blender until light and foamy. In a nonstick skillet over medium to medium-low heat, add the eggs. Avoid agitating them until the bottom begins to curd to help preserve the air bubbles. Using a heatproof spatula, slowly stir the eggs to form large curd-like pieces and remove them just before they’re done cooking—there will still be some foam on the surface.

Texture: Soft and fluffy large curds with a small amount of egg foam on top.
Time: 2:45 minutes
Fluffiness: 4/5

5. Water Method

This is the method many have been using for quite some time now (thanks, TikTok). In a small bowl, whisk together two eggs, two tablespoons of water (it should be a one tablespoon per egg ratio), and a pinch of salt. In a nonstick skillet over medium to medium-low heat, add the eggs. Using a heatproof spatula, slowly stir the eggs to form large curds.

Texture: Fluffy large curds with an airy texture.
Time: 2:30 minutes
Fluffiness: 5/5

6. Bain-Marie Method

I’ll preface this by saying that it’s definitely an arm workout. In a medium saucepan, add about two inches of water and bring to a boil over high heat. Once boiling, reduce the heat to a simmer. Then, carefully place a heatproof glass bowl over the saucepan, ensuring the bowl’s bottom does not touch the water. Add two whisked eggs, one tablespoon of butter, and a pinch of salt. Using a heatproof spatula, slowly stir the eggs until small curds form.

Texture: Small, smooth, and creamy curds.
Time: 10:25
Fluffiness: 2

The best way to cook scrambled eggs, according to our tests

TL;DR? The results are in. The best way to cook scrambled eggs is hands-down the water method.

Adding a splash of water to your egg mixture has a transformative effect. Of all the methods, this one ranked highest in terms of fluffiness—the egg curds felt airy and light. Of course, you can also test swapping water with milk or heavy cream, too. Coming in at a close second in terms of fluffiness was the blender, followed by the hot pan techniques.

Now, if creaminess and a luxurious mouthfeel are your ultimate goal, the cold pan and bain-marie methods are your best bets. Lastly, the microwave method should only be used as a last resort—as it resulted in highly rubbery scrambled eggs. Ick.

An RD shares why eggs are basically nature’s multivitamin: