Stephanie Kay Nutrition

Real Food for Real Life

Reverse Dieting 101: How Does it Work?

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Reverse dieting is a diet strategy commonly used in the bodybuilding community and is used to prevent weight regain after a weight loss period, but does it actually work? Here is everything you need to know about a reverse diet.

Two glass meal prep containers with brown rice and shredded chicken topped with cilantro and lime wedges on a white background.

Table of contents

What is reverse dieting?

Reverse dieting is a process that involves slowly and strategically increasing calorie intake after a period of prolonged calorie restriction or dieting (1). The goal of “reverse dieting” is to maintain weight loss, prevent weight gain, and potentially boost metabolism by increasing calorie intake in an incremental manner.

When dieting, your body may experience metabolic adaptation: a natural survival mechanism that helps to ensure the body has enough energy to perform essential functions and survive in times of food scarcity or famine. In a calorie deficit, particularly when extreme or done for prolonged periods, the body will reduce energy expenditure to conserve calories by slowing metabolism (2). As you lose weight, your body will repeatedly adapt to a lower calorie deficit, which becomes your maintenance calorie intake.

When you reverse diet, the opposite is true. By repeatedly increasing your daily calorie intake with a small calorie surplus, your body will adapt to reverse the adaptations that occurred during the calorie deficit, to create a new and higher maintenance calorie intake (3, 4).

Unlike a “bulking” or weight gain phase, where the goal is to eat in a calorie surplus to gain weight and/or muscle, a reverse diet aims to increase calorie intake while minimizing weight gain.

Infographic on reverse dieting 101: what is it and how does it work.

Benefits of Reverse Dieting

While there is currently limited scientific evidence to fully support all of the claims, reverse dieting proponents suggest the primary benefits include:

1. Minimized Fat Gain

By increasing calorie intake in a gradual step-by-step manner, you can help minimize fat gain by adding a small calorie surplus that is at or near your new maintenance level. Weight loss primes the body for fat regain as a protective mechanism to prevent starvation, since body fat is a form of stored energy.

Although fat regain is essential for hormonal health in certain individuals, such as competitive bodybuilders and physique competitors who are extremely lean, the average person who has worked hard to reduce body fat to healthy levels from a high body mass index (BMI) or obesity would benefit from minimizing rapid weight regain (5, 6).

2. Improved Muscle Gain

The small, controlled, incremental calorie surplus implemented during a reverse diet supports muscle growth. While a calorie surplus can lead to weight gain, as you eat more calories than you expend, when done strategically, the weight gain is more likely to come from increased muscle mass than body fat.

Unlike fat gain, which can happen quickly by a binge of surplus calories, gaining muscle is a slow process that requires a lot of time and effort (7). By following a consistent resistance training program during a reverse diet, along with adequate protein intake, you can help to ensure any weight gain comes from muscle growth.

3. Increased Energy Output

Increasing calorie intake increases energy levels and calorie output. During a calorie deficit, when you eat fewer calories than you expend, metabolism and energy levels decrease. Given that reverse dieting slowly reintroduces calories, individuals may benefit from a boost in metabolism and a specific increase in non-exercise activity thermogenesis (NEAT) through movement like fidgeting, housework, and walking.

4. Improved Hormone Levels

The fat loss that comes with dieting brings a cascade of hormonal changes, particularly when in a calorie deficit for prolonged periods. As body fat declines, leptin, testosterone, and thyroid hormones decrease, and ghrelin increases, altering metabolic rate, hunger cues, and energy levels (8, 9, 10).

In some cases, the process of reverse dieting provides a much-needed metabolic “boost” thanks to the calorie increase to maintenance level after a deficit, and reflects higher levels of hormones, such as thyroid hormone, leptin, and testosterone.

5. Improved Mood

Not only can strict dieting lead to decreased energy levels, but it can also cause mood disturbances. The hormone disturbances and nutrient deficiencies caused by extremely restrictive dieting have been shown to cause irritability, anxiety, and even depression in some cases (11). Reverse dieting can help to improve mood by providing more energy and balancing feel-good hormones such as serotonin and dopamine.

6. Reduced Hunger

Not only does the increase in calorie intake provide the body with more energy during a reverse diet, but it also helps to balance the hunger hormones that control your hunger cues. Leptin, produced by fat cells, signals fullness, and ghrelin stimulates hunger.

As calorie intake decreases while dieting, reduced leptin levels and increased ghrelin levels can make it increasingly difficult to avoid overeating, as heightened hunger signals can drive extreme overeating (8). Therefore, following an extremely restrictive diet, reverse dieting can help to restore these hunger hormones to balance. 

Who should reverse diet?

Reverse dieting can work for:

  • Individuals who utilize drastic diets to get “cut” to extremely low body fat percentages for competitions, such as bodybuilders, fitness competitors, and bikini contestants.
  • Individuals who are wrapping up an intentional weight loss phase with a drastically low maintenance calorie intake.
  • Individuals who are chronic yo-yo dieters and bounce from an extremely restrictive diet with a low-calorie intake to a free-for-all diet with a binge-level calorie intake.

While reverse dieting has its benefits, it’s important to note that it’s not for everyone. Tracking calorie intake, be it for a weight loss diet or a reverse diet, has pros and cons that need to be considered before embarking on the process.

Individuals with a history of disordered eating, anxiety around food, or mental health issues should avoid reverse dieting or strongly consider its potentially harmful implications. Moreover, reverse dieting is not well suited for individuals who have no interest in weighing and measuring food and tracking calories.

Infographic with 3 steps on how to reverse diet.

How to Reverse Diet

Here are the 3 steps to reverse dieting:

1. Select your tracking method.

Calorie tracking and macro tracking are the preferred tracking methods for reverse dieting. Compared to other dieting approaches, such as hand portion sizes, they allow for more precise tracking as they require the weighing and measuring of food intake.

While both methods work, macro counting is generally considered more precise than calorie counting as it considers calorie intake and macronutrient balance, while calorie counting only accounts for calories. Macro counting is ideal for individuals looking to maintain or build muscle during the reverse dieting process while minimizing fat gain, as there is a stronger emphasis on protein intake.

2. Gradually increase calorie intake.

Beginning with the calorie intake used during the weight loss phase, raise your calorie intake to help with hunger levels in the first 1-2 weeks, roughly 200-300 calories from carbohydrates and fat. During this time, monitor your hunger levels, energy levels, and body weight changes, ignoring daily weight fluctuations, while paying attention to weekly changes.

Once completed, assuming no major increases in weight, continue gradually increasing your calorie intake by 50-100 calories per week for 4-10 weeks until you’ve reached maintenance calories (i.e., how many calories you need to maintain your current weight). You’ll know you’ve reached your new maintenance calorie intake once the scale stabilizes to weight maintenance, and additional increases in calories cause the number on the scale to increase or body composition to alter negatively.

3. Be patient and consistent.

During a reverse diet, you must be patient and consistent. The process of reverse dieting is slow, long, and cannot be rushed. It is the small, strategic, and incremental calorie increases that help to ensure you reap the benefits of reverse dieting.

Moreover, for successful weight maintenance, the process of reverse dieting must be implemented through sustainable habits and behaviors. Practicing healthy eating habits, intuitive eating, and mindful eating during a reverse diet can help ensure you promote long-term health.

The Bottom Line

Reverse dieting involves gradually increasing your calories after a period of calorie restriction to establish a new maintenance calorie level. While there is limited scientific evidence, reverse dieting proponents suggest it can help to minimize fat regain, increase metabolism, and improve energy and mood. If you are unsure, it is best to work with a registered dietitian to determine if reverse dieting is a good approach for you and your goals.

Mexican Stuffed Peppers

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Filled with ground beef, rice, and black beans, these Mexican stuffed peppers are a delicious and protein-packed meal the whole family can enjoy. Plus, they keep well in the fridge and freezer, making them a great meal prep idea!

White baking dish filled with Mexican stuffed peppers covered in shredded cheese and topped with sour cream and cilantro.

If you’re looking for a fun, new, family-friendly dinner idea, this Mexican stuffed peppers recipe is for you. Not only are they easy to make, but they are a great way to use leftover rice, and they are very versatile.

Once you’ve got the basics down, you can mix and match the ingredients to use whatever ingredients on hand. Any ground meat, type of rice, style of beans, and taco seasoning will work well to create cheesy, tender, and flavorful stuffed Mexican peppers.

Close up of Mexican stuffed peppers in a white baking dish with sour cream, avocado, and cilantro on top.

Why You’ll Love Them

  • High in Protein – The combination of ground beef and rice ensures each serving contains over 40 grams of protein.
  • Full of Flavor – The stuffed peppers are full of Mexican-inspired flavors.
  • Great for Meal Prep – These stuffed peppers keep well in the fridge and freezer, making them a great make-ahead meal idea.
Ingredients for Mexican stuffed peppers: bell peppers, ground beef, onion, garlic, cooked rice, black beans, tomatoes, taco seasoning, and shredded cheese.

Ingredients + Substitutions

  • Bell Peppers – To add some veggies and create the base of the stuffed peppers. You can use any color of bell pepper, including red, yellow, orange, or green bell peppers, or use large poblano peppers instead.
  • Ground Beef – To add some protein. I used extra-lean ground beef, but you can use any type of ground beef, or swap it for ground turkey or chicken if preferred.
  • Onion and Garlic – To flavor the beef and rice filling. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
  • Rice – To make add some complex carbohydrates and add some moisture to the filling. The recipe calls for white rice, but you can use brown rice if preferred. See the notes section of the recipe card for details.
  • Black Beans – To add plant-based protein and fiber. The recipe calls for black beans, but kidney beans would also work well.
  • Tomatoes – To add some more veggies and ensure the filling is thick. The recipe calls for a can of crushed tomatoes, but plain diced tomatoes, fire-roasted tomatoes, or tomato sauce would also work well.
  • Spices – A mixture of chili powder, paprika, cumin, oregano, and salt to season the stuffed tacos. You can also use taco seasoning if preferred. See the notes section of the recipe card for details.
  • Cheese – To add some more protein and healthy fats, and add a cheesy topping to the stuffed peppers. The recipe calls for Monterey Jack cheese, but cheddar or Pepper Jack cheese would also work well.
  • Olive Oil – To add some healthy fats.
Pan with cooked ground beef, onion, garlic, and taco seasoning.
Pan with ground beef and rice filling.

Dietary Adaptions

To Make them Gluten-Free: No adaptations are needed; this recipe is gluten-free.

To Make them Dairy-Free: Omit the cheese or use a non-dairy cheese.

White baking dish with halved bell peppers.
White baking dish with halved bell peppers stuffed with beef and rice filling.

Red’s Nutrition Tip

By using extra lean ground beef in this recipe, you can easily control the calorie content of the stuffed peppers without forgoing flavor. Lean meats, such as lean ground beef, ground chicken, and ground turkey, are great high-protein, low-calorie foods and a great way to increase the protein content of a recipe without overly increasing the calorie content. This is particularly helpful when you are trying to eat in a calorie deficit.

Serving Suggestions

This recipe is a balanced meal with protein, carbohydrates, fiber, and healthy fats. These Mexican stuffed peppers can be enjoyed as a complete meal or adapted or served with a side dish to suit your personal calorie or macro needs. For example:

  • To make them higher in protein, swap the black beans for additional ground beef.
  • To make them lower in fat, swap the ground beef for ground turkey or chicken.
  • To make them low carb, swap the rice for cauliflower rice.
  • To make them higher in fiber, serve them with steamed broccoli or a side salad.
  • To make them more filling, serve them with a side of cooked rice and/or vegetables.
  • To add flavor, serve them with sour cream, guacamole, avocado slices, salsa, hot sauce, and/or fresh cilantro.

You can also try my stuffed pepper soup and stuffed pepper casserole recipes for some different takes on stuffed peppers.

Close up of baking dish with stuffed Mexican peppers with sour cream, guacamole, and cilantro on top.

Storage + Reheating

To Refrigerate: Allow the stuffed peppers to cool completely, then transfer them to an airtight container and store them in the fridge for up to 4 days.

To Freeze: Once cooled, place the Mexican stuffed peppers in an airtight container and store them in the freezer for up to 3 months.

To Reheat: Once thawed, the stuffed peppers can be reheated in the oven for 2-3 minutes or in the oven at 350°F for 10 minutes.

Plate with two Mexican stuffed peppers topped with sour cream, guacamole, and chopped cilantro with a fork and tea towel.

More Mexican-Inspired Recipes:

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White baking dish filled with Mexican stuffed peppers covered in shredded cheese and topped with sour cream and cilantro.

Mexican Stuffed Peppers

Author: Stephanie Kay

With 43 grams of protein and 13 grams of fiber per serving, these Mexican stuffed peppers are perfect for a hearty and healthy meal. 

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Oven
  • Cuisine: Mexican
Print Recipe

Ingredients

  • 4 large bell peppers, any color
  • 1 pound ground beef
  • 1 tablespoon olive oil, plus more for drizzling
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon oregano
  • 1 teaspoon salt
  • 1 (15 ounce) can crushed tomatoes
  • 1/2 cup water
  • 1 cup cooked rice
  • 1 (15 ounce) can black beans, drained and rinsed
  • 1/2 cup frozen corn
  • 1 cup shredded Monterey Jack cheese

To Serve (optional):

  • Sour cream
  • Guacamole
  • Cilantro, finely chopped

Instructions

  1. Preheat the oven to 425°F and grab a large baking dish or sheet pan.
  2. On a cutting board, cut the bell peppers in half lengthwise and remove the cores and seeds.
  3. Place the bell pepper halves in the baking dish, open side down, and drizzle them with a little olive oil, using your hands to ensure the outside of each bell pepper is well coated. Transfer the baking dish to the oven for 10 minutes while you prepare the filling.
  4. In a large skillet, warm the olive oil on medium-high heat, then add the onion and cook for 3-4 minutes until tender.
  5. Add the ground beef to the pan and cook, breaking it up with a wooden spoon or spatula, for 5-6 minutes until mostly browned.
  6. Add the garlic, chili powder, paprika, cumin, oregano, and salt, and cook for an additional 1-2 minutes until fragrant and the beef is completely cooked through.
  7. Turn the heat down to medium, add the tomatoes and water, and stir to combine with the beef mixture.
  8. Add the cooked rice, drained black beans, and frozen corn, stir to combine with the beef mixture, and continue cooking for 2-3 minutes until the corn has thawed. Remove the pan from the heat, taste, and adjust seasoning with salt and pepper as needed.
  9. Working one at a time, fill the bell pepper halves with the ground beef and rice mixture and place them in the baking dish, open side up. Continue until all the bell peppers are filled.
  10. Cover the baking dish with aluminum foil (this is essential to ensure the bell peppers are tender) and transfer it to the oven to bake for 40 minutes.
  11. Once baked, remove the baking dish from the oven and top each bell pepper with shredded cheese. Then return the baking dish to the oven, without the aluminum foil, for a final 5 minutes until the cheese is melted.
  12. The Mexican stuffed peppers can be served immediately with a dollop sour cream and/or guacamole and a sprinkle of chopped cilantro.
  13. Any leftovers can be cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder. Skip step #4 and add it in step #6.

To Use Garlic Powder: Swap the garlic cloves for 1 teaspoon of garlic powder and add it in step #6.

To Use Taco Seasoning: Swap the chili powder, paprika, cumin, oregano, and salt for 2 tablespoons of taco seasoning. Add it in step #6.

To Use Uncooked Rice: In a pot, combine 1/3 rice with 1 cup of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork. Once cooked, at it as per instructions in step #8.

Nutrition

  • Serving Size: 2 pepper halves
  • Calories: 561 calories
  • Sugar: 14 grams
  • Fat: 21 grams
  • Carbohydrates: 53 grams
  • Fiber: 13 grams
  • Protein: 43 grams

Did you make this recipe?

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How to Improve Digestion

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Although digestive problems such as gas, bloating, and constipation are common, they are not normal. A healthy digestive system is crucial to our physical and mental health, and digestive symptoms should not be ignored. So, here are 12 simple tips you can start today to improve digestion.

Paper cutout of the digestive system on a wood cutting board with romaine lettuce, grapes, avocados, cabbage, cucumber, and leeks on the side.

Table of contents

Understanding the Digestive System

The digestive system is a group of organs that work together to break down and absorb the macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) in the food we eat (1). This system includes the gastrointestinal (GI) tract, a long, twisting tube that runs mouth to the anus and includes the mouth, esophagus, stomach, small intestine, and large intestine, as well as accessory organs like the liver, pancreas, and gallbladder.

The digestive system mechanically and chemically breaks down food into substances for absorption into the bloodstream. Mechanical digestion primarily occurs in the mouth (teeth, tongue) and stomach (churning), where food is broken down into smaller particles to more efficiently undergo chemical digestion, minimally in the mouth (saliva, enzymes), a little in the stomach (hydrochloric acid, pepsin) and primarily in the small intestine (enzymes, bile).

In a healthy digestive system, individuals will experience regular bowel movements, with food passing through the gastrointestinal tract within 14 to 58 hours, with a healthy level of gas and bloating, and in the absence of pain or discomfort (2). A well-functioning digestive system will allow for efficient nutrient absorption, ensuring the body receives the necessary building blocks for energy, growth, and repair.

While it’s normal to experience digestive symptoms from time to time, such as upset stomach, gas, heartburn, constipation, or diarrhea, the regular occurrence of these symptoms can be a sign of poor digestive health. Unfortunately, poor digestion can lead to a variety of health issues, including nutrient deficiencies, poor blood sugar regulation, fatigue, weight loss, and weight gain.

Fortunately, there are some simple eating habits and lifestyle factors that you can implement into your regular everyday life that can help to improve your digestion and support your overall health.

Infographic with tips on how to improve digestion.

12 Tips to Improve Digestion

Here are some of the best tips on how to improve digestion and gut health naturally.

1. Prioritize whole foods.

The food we eat has a major impact on our digestion and gut health, as our gut microbiome, the ecosystem of microbes that live in our intestines, is significantly impacted by the foods we consume (3). A healthy gut microbiome supports overall health, helping to boost immunity, reduce inflammation, and improve physical and mental health.

A diet high in processed foods, particularly ultra-processed foods, can negatively impact the microbiome by reducing bacterial diversity, increasing inflammation, and causing intestinal permeability (4). These changes can lead to digestive changes such as gas, bloating, abdominal pain, constipation, or more serious digestive issues or health concerns. Conversely, a diet rich in whole foods and high in fiber can help to improve gut health, promote good digestion, and support overall health.

2. Eat adequate fiber.

Dietary fiber is crucial for good digestion as it helps feed beneficial gut bacteria and contributes to the balance of the gut microbiome. Insoluble fiber helps to add bulk to stool and promote regular bowel movements, while soluble fiber plays a crucial role in maintaining a healthy gut microbiome by acting as a food source for gut bacteria (5, 6). A high-fiber diet has been consistently shown to increase the microbiome alpha diversity and short-chain fatty acids (SCFAs)-producing bacteria in the human gut (7).

Consuming high-fiber foods, such as beans, lentils, whole grains, fruits, and vegetables, at all meals can help to ensure you’re reaching the recommended daily fiber intake of 14 grams of fiber for every 1,000 calories, which equates to roughly 25 grams of fiber per day for women and 38 grams of fiber per day for men (8).

3. Eat healthy fats.

Healthy fats are beneficial for digestion as they stimulate the production of bile from the gallbladder, which helps with the digestion of fats and fat-soluble vitamins A, D, E, and K (9). These vitamins play crucial roles in vital bodily functions such as vision, bone health, immune function, and blood clotting. There is also growing evidence that the consumption of healthy fats helps to maintain the integrity of the lining of the gut, known as the intestinal barrier, and reduce inflammation (10).

Regularly incorporating foods rich in healthy fats into meals, such as fatty fish, olive oil, avocado, nuts, and seeds, can help ensure you’re eating adequate healthy fats. For a balanced diet, aim to consume 20-35% of total calories from healthy fats, along with 10-35% from protein and 45-65% from carbohydrates (11).

4. Chew thoroughly.

While often overlooked, chewing is the first step in the digestive process. Also known as mastication, chewing is a crucial part of mechanical digestion as it helps to physically break down food into smaller pieces before chemical digestion (1). Thoroughly chewing food increases the surface area to allow saliva and digestive enzymes to degrade the molecular structure of the ingested food compounds into a form that is absorbable into the bloodstream.

Moreover, research shows that thoroughly chewing may decrease excessive food intake, possibly by altering the gut hormone response, and reduce self-reported hunger and overeating, which can lead to additional digestive symptoms (12).

5. Stay hydrated.

Drinking plenty of water is essential for good digestion. Water helps to break down foods, stimulate stomach acid, transport nutrients to cells, and facilitate the movement of food through the digestive tract. Water works with insoluble fiber to soften stool and make it easier to pass, and works with soluble fiber to create a gel-like substance that slows down digestion and increases nutrient absorption.

While exactly how much water you need depends on a host of genetic and lifestyle factors, on average, it is suggested that the total water intake for men is 15.5 cups (3.7 liters) per day, and the total water intake for women is 11.5 cups (2.7 liters) per day. These estimates include water consumed from foods and beverages.

6. Exercise regularly.

Regular movement can significantly improve digestion. Physical activity helps support digestion by stimulating peristalsis, the contraction and relaxation of longitudinal and circular muscles throughout the digestive tract (13). This involuntary wave-like motion propels food as it is digested from the pharynx, where it’s ingested, through the digestive tract until it reaches the anus where it is expelled.

Not only does exercise stimulate gut mobility through peristalsis, but it increases blood flow to organs and stimulates the digestive tract, helping it work more effectively. For improved digestion, aim for at least 30 minutes of moderate to high-intensity exercise per day, such as walking, running, biking, swimming, or dancing.

7. Eat probiotic foods.

Probiotic foods are excellent for gut health and digestion. Probiotics are living microorganisms, including bacteria and yeast, that are found within the body’s gut microbiome and are beneficial for health, given that 70-80% of immune cells are present in the gut (14). Probiotics are naturally found in fermented foods, many of which contain live, beneficial bacteria, like yogurt, kefir, kimchi, sauerkraut, and kombucha.

In addition to probiotic foods, a form of indigestible fiber found in plant foods, known as prebiotic fiber, encourages the growth of beneficial bacteria in the gut. Consuming prebiotic foods, such as bananas, barley, garlic, and legumes, can help to further improve digestive health.

8. Practice mindful eating.

Mindful eating is an approach to eating that focuses an individual’s attention and sensual awareness on their food and eating experience (15). The practice of mindful eating can encourage good digestion by encouraging slower, more deliberate eating habits that require you to honor your body’s natural hunger and fullness cues.

By taking the time to plate your meal, sit down, chew food thoroughly, and put your fork down in between bites, you can promote better digestion. Research has found that not only does eating slowly benefit gut health, but it also leads to better enjoyment of food and a decrease in energy intake (16, 17).

9. Use natural digestive aids.

Certain foods contain digestive enzymes that can help improve digestion naturally. Foods such as papaya, pineapple, ginger, and honey have all been shown to support digestion. More specifically, papaya contains papain and pineapples are rich in bromelain, which help to break down and digest proteins, while ginger has been shown to ease digestive symptoms, and raw honey contains prebiotics which nourish gut bacteria (18, 19, 20). Along with probiotics, regularly consuming natural digestive aids can help improve gut health.

10. Monitor trigger foods.

Certain foods trigger digestive discomfort or symptoms in some individuals. While these exact foods will vary from one person to the next, and some individuals may not be sensitive at all, slowing down and paying attention to how different foods make you feel is vital to improving digestion.

For example, certain individuals cannot digest lactose and, therefore, cannot consume dairy products with digestive problems, while others may experience diarrhea, constipation, or other symptoms after consuming gluten, greasy fried foods, spicy foods, acidic foods, and citrus fruits. It’s also important to note that an individual does not need to be allergic to a food to cause a reaction; both food intolerances and food sensitivities can contribute to poor digestion and gut health.

11. Limit alcohol and avoid smoking.

Lifestyle factors such as drinking alcohol and smoking cigarettes can have a major impact on digestion. Alcohol interferes with gastric acid secretion and with the activity of the muscles surrounding the stomach and may impair the muscle movement in the small and large intestines, which can inhibit the absorption of nutrients and impair digestion (21). When consumed regularly and excessively, alcohol can significantly alter the gut microbiome, increase inflammation, reduce nutrient absorption, and worsen gut health and overall well-being.

12. Seek support.

If you’ve tried all of the above and are still dealing with regular and ongoing digestive symptoms, it’s best to work with a registered dietitian or certified health professional to determine a treatment that is best for you. Serious digestive issues such as IBD (inflammatory bowel disease), IBS (irritable bowel syndrome), and GERD (gastroesophageal reflux disease) may require a personalized dietary treatment plan and certain medications.

The Bottom Line

Good digestive health is crucial for overall health and well-being. While many people experience digestive symptoms, they are not “normal” and should not be overlooked. Fortunately, small diet and lifestyle factors such as prioritizing whole foods, eating more fiber, eating healthy fats, staying hydrated, chewing thoroughly, eating slowly, and exercising regularly can help to improve digestion naturally.

Sausage and Rapini Pasta

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Ready in 30 minutes and packed full of protein, this sausage and rapini pasta is a quick, easy, and healthy recipe that is perfect for a weeknight meal.

Close up of a white bowl with sausage and rapini pasta freshly grated parmesan cheese on top with a gold fork and a wood cutting board and glass of water in the background.

Rapini, also known as broccoli rabe, is a cruciferous green vegetable common in Mediterranean cuisine. The leaves, stems, and buds are all edible, and they can be sautéed, steamed, boiled, or baked. While it has a slightly bitter taste, the cooking process helps to reduce it, and it pairs well with salty and savory ingredients like in this sausage and rapini pasta recipe.

This classic and traditional Italian dish is particularly popular in the Puglia region, and it’s absolutely delicious. Plus, it’s quick and easy enough to work for a simple dinner, yet fancy and flavorful enough to please a crowd for a weekend dinner party.

Two bowls of sausage and broccoli rabe pasta with a fork, tea towel, glass of water, and red pepper flakes on the side.

Why You’ll Love It

  • Quick and Easy – Ready in 30 minutes, this sausage and broccoli rabe pasta is perfect for a weeknight dinner.
  • High in Protein – The combination of sausage and parmesan ensures this pasta dish contains 24 grams of protein per serving.
  • Full of Fiber – The combination of pasta and rapini gives this recipe 3 grams of fiber per serving.
Ingredients for sausage and rapini pasta: orecchiette pasta, spicy Italian sausage, rapini, grated parmesan cheese, garlic, and crushed red pepper flakes.

Ingredients + Substitutions

  • Pasta – To add some complex carbohydrates. The recipe calls for short-cut pasta, such as orecchiette pasta, because I think the size pairs best with the sausage and rapini, but any pasta will work.
  • Sausage – To add some protein. I opted to use pork sausage, specifically hot Italian sausage, but sweet Italian sausage, chicken sausage, or turkey sausage would also work well.
  • Rapini – To add some fiber. If you can’t find rapini, you can use broccolini, mustard greens, or broccoli florets instead.
  • Parmesan – To add some healthy fats and flavor to the pasta. Be sure to use freshly grated Parmesan cheese; pre-grated Parmesan cheese will not add the same flavor or texture. Pecorino cheese would also work well.
  • Garlic – To flavor the pasta. The recipe calls for garlic cloves, but garlic powder will also work. See the notes section of the recipe card for details.
  • Red Pepper Flakes – To add a bit of heat to the pasta, although optional.
  • Olive Oil – To add some healthy fats and cook the sausage and garlic. You can use regular or extra virgin olive oil, or use another neutral cooking oil or butter if needed.
  • Salt and Pepper – To season.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free pasta.

To Make it Dairy-Free: Omit the parmesan cheese or use a dairy-free cheese alternative.

Large cast iron pan with rapini sausage pasta with a small wood bowl of pecorino cheese on the side.

Red’s Nutrition Tip

While the recipe calls for regular pasta, you can use whole wheat pasta if preferred. Not only will it add extra fiber, but whole wheat pasta contains slightly more micronutrients and has a lower glycemic index than white pasta. Check out my article on white pasta vs. whole wheat pasta for more details.

Serving Suggestions

This sausage and rapini pasta is a balanced meal with protein, carbohydrates, fiber, and fats. It can be consumed on its own as a filling meal or adapted and served with a side to suit your personal calorie or macro needs, for example:

  • To make it lower in fat, swap the pork sausages for chicken or turkey sausages.
  • To make it higher in protein, add an additional 1/2 pound of sausage and top the pasta with some extra Parmesan cheese.
  • To make it higher in fiber, swap the regular pasta for whole wheat pasta and add more rapini.
  • To make it low carb, use a low-carb pasta alternative.
  • To make it more filling, serve the pasta with a side of crusty bread and/or a green salad.
Sausage and broccoli rabe pasta in a white bowl.

Storage + Reheating

To Refrigerate: Allow the pasta to cool completely, transfer it to an airtight container, and store it in the fridge for up to 5 days.

To Freeze: Once cooled, transfer the pasta to an airtight container and store it in the freezer for up to 3 months.

To Reheat: Allow the pasta to thaw completely before reheating. To reheat the pasta on the stovetop, place the pasta in a pan on medium heat with 1-2 tablespoons of water, stirring gently, until the water has been absorbed and the pasta is warmed through. To reheat the pasta in the microwave, place the pasta in a microwave-safe container with 1-2 tablespoons of water and reheat for 2-3 minutes, stirring every minute or so, until the water has been absorbed and the pasta is warmed through.

Close up of rapini and sausage pasta in a bowl with a gold fork.

More Pasta Recipes:

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Close up of a white bowl with sausage and rapini pasta freshly grated parmesan cheese on top with a gold fork and a wood cutting board and glass of water in the background.

Sausage and Rapini Pasta

Author: Stephanie Kay

Ready in 30 minutes with 24 grams of protein, this sausage and rapini pasta is a quick, easy, and healthy dinner idea.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 6 servings 1x
  • Category: Dinner
  • Method: Stovetop
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Ingredients

  • 1 pound short-cut pasta, such as orecchiette, penne, or rotini
  • 4 cups rapini, cut into 1-inch pieces
  • 1 tablespoon olive oil
  • 1 pound spicy Italian sausage, casings removed
  • 4 cloves garlic, minced
  • 1/2 teaspoon red pepper flakes (optional)
  • 1/2 cup freshly grated parmesan cheese
  • Salt and black pepper, as needed

Instructions

  1. Bring a large pot of well-salted water to a boil, add the pasta, and cook to al dente or as per package directions. While the pasta is cooking, scoop out ½ cup of the cooking water and set it aside.
  2. In a large pan, warm the olive oil, then add the sausage and cook for 4-5 minutes, breaking it up with a wooden spoon or spatula, until it is mostly cooked through and no longer pink.
  3. Add the minced garlic, red pepper flakes, and a pinch of salt to the pan, stirring to incorporate them with the ground pork, and cook for an additional minute until fragrant.
  4. With 1 ½ minutes remaining on the pasta, add the chopped rapini to the pot to allow it to blanch while the pasta finishes cooking.
  5. Once the pasta and rapini are cooked, drain the water, then transfer them to the pan with the cooked sausage, and give everything a good stir until well combined.
  6. Add the freshly grated parmesan cheese and stir to combine with the cooked pasta, sausage, and rapini, adding small splashes of the reserved pasta water (only as needed, you don’t need to use all of it) to help melt the cheese, create a smooth texture, and prevent things from sticking or clumping.
  7. Once complete, taste and adjust the seasoning with salt and pepper as needed, and serve immediately with more freshly grated Parmesan cheese.
  8. Any leftovers can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.
Youtube video

Notes

To Use Garlic Powder: Swap the garlic cloves for 2 teaspoons of garlic powder in step #3.

Nutrition

  • Serving Size: 1 serving
  • Calories: 598 calories
  • Sugar: 2 grams
  • Fat: 29 grams
  • Carbohydrates: 59 grams
  • Fiber: 3 grams
  • Protein: 24 grams

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18 Anti-Inflammatory Foods

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Research has shown that certain foods can help reduce chronic inflammatory markers thanks to the anti-inflammatory compounds and nutrients they contain. Here is a list of some of the best anti-inflammatory foods you can add to your diet today.

Blueberries, almonds, dark chocolate, garlic, cocoa powder, olive oil, avocado, tomatoes, and salmon on a white cutting board with a beige tea towel.

What are anti-inflammatory foods?

Anti-inflammatory foods are foods that contain compounds or nutrients that have been shown to reduce inflammation in the body. Inflammation is the body’s response to protect itself against injury, infection, or foreign bodies such as bacteria and viruses (1). This natural alarm system recognizes and removes harmful stimuli and begins the healing process.

Unlike acute inflammation, which is a response to an illness or injury and is sudden or temporary, chronic inflammation is a form of low-grade inflammation that persists long after the trigger to the initial inflammatory response is gone (1, 2). Chronic inflammation is a contributing factor to the pathology of many chronic diseases, including cancer, autoimmunity, cardiovascular disease, arthritis and joint diseases, and metabolic disorders.

Diet has the potential to be both a source and a solution for chronic inflammation. While no individual food inherently causes or impedes inflammation, certain processed foods and processed meats can promote inflammation, while the compounds and nutrients in other foods have been shown to reduce inflammatory markers. Examples of anti-inflammatory compounds and anti-inflammatory nutrients include:

  • Omega-3 Fatty Acids: These healthy fats, particularly EPA and DHA, have been shown to help moderate inflammation in the body and help reduce the risk and symptoms of metabolic syndrome and heart disease (3, 4, 5, 6).
  • Antioxidants: These compounds help to delay or prevent the oxidation caused by free radicals, which can cause inflammation (7). Antioxidants such as vitamin C, vitamin E, beta-carotene, and selenium can help to neutralize these harmful free radicals.
  • Polyphenols: These naturally occurring plant compounds have been shown to reduce inflammation by modulating several inflammation-associated cell signaling pathways (8, 9).
  • Fiber: A high fiber diet may help to reduce inflammation by promoting gut health, and higher fiber intakes have been associated with lower inflammation (10).
  • Probiotics: Certain strains of probiotic bacteria, Lactobacillus and Bifidobacterium, have been shown to improve immune responses and potentially alleviate inflammatory conditions (11, 12).

Certain healthy foods, also known as whole foods, such as fish, whole grains, nuts, seeds, fruits, and vegetables, contain higher levels of compounds with anti-inflammatory effects and are, therefore, often referred to as “anti-inflammatory foods”.

Infographic with list of the best anti-inflammatory foods.

List of Anti-Inflammatory Foods

Here is a list of some of the best anti-inflammatory foods you can add to your diet.

1. Curcumin

Curcumin is the primary bioactive substance in turmeric and has been shown to have powerful anti-inflammatory properties. Supplementation of curcumin has consistently lowered markers of inflammation and demonstrated the ability to increase the amount of antioxidants that the body produces (13).

Research has shown that curcumin can help with small to moderate improvements in the symptoms of depression, moderate to large improvements in pain and function in osteoarthritis, and shows promise for treating a type of inflammatory bowel disease called ulcerative colitis (14, 15, 16).

2. Ginger

Ginger is the root of the Zingiber officinale plant and has been used in traditional Chinese medicine and Ayurveda for thousands of years. Dosages of 1 to 3 grams are commonly used as a preventative treatment for nausea, morning sickness, and motion sickness (17).

Some studies have shown ginger to have a small positive effect on inflammation for osteoarthritis, high cholesterol, muscle recovery, athletic performance, and metabolic health (18, 19, 20, 21).

3. Fatty Fish

Fatty fish, such as salmon, mackerel, tuna, sardines, and anchovies, are good sources of omega-3 fatty acids EPA and DHA, which are well-known for their anti-inflammatory properties. EPA specifically has been shown to stabilize cell membranes and inhibit lipid oxidation, which can help improve cell signaling and reduce inflammation (22).

In addition to eating fish, evidence suggests that fish oil supplementation may benefit certain chronic inflammatory conditions such as systemic lupus erythematosus and rheumatoid arthritis (23).

4. Olive Oil

Olive oil is a staple in the Mediterranean diet and is one of the best sources of healthy fats. Olive oil, particularly extra virgin olive oil, possesses anti-inflammatory properties due to its high content of monounsaturated fatty acids and antioxidants. The consumption of olive oil has been associated with a lower risk of cardiovascular disease, reduced blood pressure, improved insulin sensitivity, and a lower risk of all-cause mortality (24).

5. Berries

Berries such as blueberries, raspberries, strawberries, and blackberries contain anti-inflammatory compounds that have been shown to fight inflammation. More specifically, berries contain anthocyanins, flavonols, and phenolic acids, which occur in different concentrations depending on the berry type, that modulate pro-inflammatory markers, antioxidant enzymes, and signaling pathways (25, 26).

Moreover, berries are also a great source of fiber and vitamin C, which further contributes to their anti-inflammatory benefits.

6. Beets

Beets are a rich source of betalains: natural, water-soluble pigments responsible for their color with strong antioxidant and anti-inflammatory properties (27). Beets are also rich in naturally occurring nitrates, which have been shown to reduce inflammation by removing harmful compounds from your bloodstream.

In human research to date, beetroot and beetroot juice supplementation have been reported to reduce blood pressure, reduce inflammation, and avert oxidative stress (27). Moreover, several studies have found beetroot supplementation to enhance athletic performance by diminishing the muscular fatigue associated with high-intensity exercise effort (28).

7. Citrus Fruit

Citrus fruits such as oranges are great sources of vitamin C and flavonoids, which are known to have anti-inflammatory capabilities due to their ability to combat oxidative stress and support immune responses (29).

One medium orange contains the recommended close to the recommended daily intake of vitamin C for most adults, and some studies suggest that drinking 100% orange juice may reduce levels of inflammatory markers like C-reactive protein (CRP) and Interleukin-6 (IL-6) (30, 31).

8. Leafy Green Vegetables

Leafy green vegetables such as spinach, kale, and collard greens are rich in antioxidants such as vitamins C, A, and K. These antioxidants protect against cell damage caused by free radicals and reduce inflammatory markers linked to many diseases. Leafy greens are also great sources of fiber, which promotes gut health and can help improve digestion.

9. Tomatoes

Tomatoes can be eaten as part of an anti-inflammatory diet as they are rich in lycopene, a powerful antioxidant with anti-inflammatory properties. Lycopene has been shown to offer numerous health benefits, including potential protection against heart disease and certain forms of cancer (32).

To get the most lycopene from tomatoes, it is best to consume them cooked and with a healthy fat such as olive oil, since lycopene is a carotenoid which are fat-soluble (33).

10. Broccoli

Broccoli is an anti-inflammatory food since it is a rich source of anti-inflammatory compounds, sulforaphane and quercetin. Studies have shown that sulforaphane can inhibit the production of inflammatory substances and reduce inflammatory markers, while quercetin is a potent antioxidant flavonoid that can modulate several signaling pathways involved in inflammation (34).

Moreover, research has shown that a high consumption of cruciferous vegetables, such as broccoli, Brussels sprouts, cabbage, cauliflower, arugula, radish, and watercress, is associated with a reduced risk of total and cardiovascular disease mortality and cancer (35, 36, 37).

11. Walnuts

Walnuts are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid well known for its anti-inflammatory effects. They also contain anti-inflammatory compounds in the form of including polyphenols, which help to protect against oxidative stress and inflammation.

Walnuts may also help to reduce inflammation by supporting beneficial gut bacteria due to their fiber content and a subgroup of polyphenols known as ellagitannins, which are converted by gut bacteria into metabolites called urolithins, and may further protect against inflammation (38).

12. Pineapple

Pineapples contain bromelain, a proteolytic enzyme with anti-inflammatory properties. Supplementation of bromelain has been shown to reduce nasal inflammation, benefit the immune system, and protect the body from cancer (39).

Some studies have also found that bromelain may aid with osteoarthritis, rheumatoid arthritis, muscle recovery, and knee pain (40).

13. Cherries

Cherries, particularly tart cherries, are well known for their beneficial effects on inflammatory markers as they are a rich source of polyphenols and vitamin C, which have antioxidant and anti-inflammatory properties. Research has clearly shown that the consumption of cherries decreases markers for oxidative stress, inflammation, and blood pressure (41).

The supplementation of tart cherry has also been shown to reduce exercise-induced muscle soreness, improve recovery from both prolonged aerobic and resistance exercise, and as well as promote a more rapid return to baseline levels of muscular strength and power (42).

14. Green Tea

Green tea, such as matcha, contains compounds known as epigallocatechin-3-gallate (EGCG), which have been shown to have anti-inflammatory properties (43). Compared to other varieties of tea, such as black and oolong, green tea is made from unfermented leaves, which contain high levels of antioxidants.

Research has found that consuming green tea is associated with a reduced risk for heart disease, Alzheimer’s disease, cancer, and other chronic diseases (44, 45, 46).

15. Cacao

Cacao has been linked to reduced inflammation thanks to its rich content of antioxidants and flavonoids. Not to be confused with cocoa, cacao is the raw material harvested from the cacao tree used to make chocolate, and contains more health benefits than cocoa, given that it undergoes less processing.

Supplementing cacao extract or eating dark chocolate is linked to better blood flow and improved insulin sensitivity (47). The health benefits of cacao are generally only observed in the raw materials or dark chocolate, with at least 70% cacao content; however, more high-quality studies on chocolate are needed.

16. Apples

An apple a day may, in fact, help to keep the doctor away as apples are good sources of anti-inflammatory compounds, such as quercetin and fiber (48). Apple skin is a particularly rich source of quercetin, which provides its pigment and helps protect the body against damage caused by free radicals.

17. Fermented Foods

Many fermented foods are such as kefir, kimchi, sauerkraut, and fermented teas such as kombucha, are great sources of beneficial bacteria known as probiotics which have been shown to support gut health and reduce inflammation (49, 50). The traditional foods have been shown to enhance the immune system, improve gastrointestinal health, and lower the risk of developing various inflammatory diseases.

18. Garlic

Garlic contains several sulfur-containing phytochemicals (i.e., allicin, diallyl disulfide, diallyl trisulfide, and S-allylmercaptocysteine) that have been shown to have anti-inflammatory properties. Research has shown that the supplementation of garlic can lower circulating markers of oxidative stress, reduce inflammation, reduce total cholesterol levels, and improve other measures of cardiovascular health (51).

The Bottom Line

Anti-inflammatory foods are foods that contain anti-inflammatory compounds or nutrients that have been shown to reduce inflammation in the body, such as antioxidants, omega-3 fatty acids, polyphenols, and fiber. Some of the best anti-inflammatory foods are curcumin, ginger, fatty fish, olive oil, and berries.

Almond Croissant Baked Oats

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Topped with a layer of frangipane, flaked almonds, and a dusting of powdered sugar, these almond croissant baked oats are everything you love about almond croissants and oatmeal baked into a single pan.

Slice of almond croissant baked oats on a white plate with Greek yogurt and maple syrup on top with a gold fork.

While you can never truly replicate the buttery, flaky layers in a well-crafted croissant, these baked oats are inspired by the classic almond pastry and – if I do say so myself – absolutely delicious! The layer of frangipane gives the oats the perfect amount of almond flavor, while simultaneously adding some healthy fats and fiber.

So, whether you’re looking for a tasty new breakfast idea or something to serve to guests for a holiday brunch, this almond croissant baked oatmeal recipe is the perfect addition to a morning meal.

White baking dish of almond croissant baked oats with powdered sugar on top with a beige striped tea towel, gold serving spoon, wood bowl of flaked almond, maple syrup, and coffee on the side.

Why You’ll Love Them

  • Full of Flavor – Straight out of the oven, the baked oats taste just like fresh almond croissants.
  • Full of Fiber – The combination of rolled oats and almond flour ensures each serving contains 5 grams of fiber.
  • Great for Meal Prep – These baked oats keep well in the fridge and freezer, so they are a great-make-ahead breakfast.
Ingredients for almond croissant baked oats: rolled oats, almond flour, eggs, brown sugar, white sugar, butter, almond extract, vanilla extract, milk, baking powder, salt, and flaked almonds.

Ingredients + Substitutions

  • Rolled Oats – To make the baked oats and add some complex carbohydrates. The recipe calls for rolled oats, but quick-cooking oats will also work. Steel-cut oats and instant oats are not recommended.
  • Almond Flour – To make the almond paste and add some healthy fats.
  • Almond Extract – To enhance the flavor of the almond paste.
  • Vanilla Extract – To flavor the baked oatmeal.
  • Milk – To cook the oats and add some protein. I used regular milk; however, almond milk will also work.
  • Egg – To bind the oats and almond paste and add some protein.
  • Butter – To make the paste, ensure the oats are moist, and add some fats.
  • Sugar – Some brown sugar to sweeten the baked oats and white sugar to sweeten the paste.
  • Leavening Agents – A mixture of baking powder and salt to ensure the oats are fluffy.
  • Flaked Almonds – To give the baked oats a traditional croissant look.
  • Powdered Sugar – To serve, although optional.
Glass bowl with melted butter, egg, almond flour, white sugar, and almond extract.
Glass bowl with frangipane batter.

Dietary Adaptions

To Make Them Gluten-Free: Use certified gluten-free rolled oats.

To Make Them Dairy-Free: Swap the milk for almond milk and the butter for coconut oil.

White baking dish with baked oat batter.
White baking with baked oat batter and frangipane batter on top.

Red’s Nutrition Tip

These almond croissant baked oats are slightly higher in calories than traditional baked oatmeal due to the almond flour and its high-fat content. Fats are more calorie-dense than other macronutrients, as they provide 9 calories per gram, while carbohydrates and protein provide 4 calories per gram.

If you have a goal of weight loss and are working to create a calorie deficit, you can reduce the portion size or serving size to a level that supports your goals.

Serving Suggestions

These almond baked oats are a great source of complex carbohydrates, fiber, and healthy fats. To make them a more balanced meal, serve them with an extra protein source. For example, serve them with a:

  • Topping of Greek yogurt or skyr
  • Side of scrambled eggs
  • Side of turkey sausage
  • Side of cottage cheese

You could also add a scoop of vanilla protein powder to the oat batter to increase the protein content of the oatmeal.

White plate with a slice of baked almond croissant oatmeal with powdered sugar, greek yogurt, and maple syrup on top and flaked almond on the side.

Storage + Reheating

To Refrigerate: Once baked and cooled, these baked oats can be stored in an airtight container in the fridge for up to 5 days.

To Freeze: Once cooled completely, the baked oats can be stored in the freezer for up to 3 months. To freeze the baked oatmeal whole, cover the baking dish with plastic wrap and/or aluminum foil and then place the entire baking dish in a freezer-safe bag. To freeze leftovers or individual portions, transfer the baked oatmeal into single-serving airtight containers and transfer them to the freezer.

To Reheat: To reheat the baked oats whole, cover the baking dish with aluminum foil and warm it in the oven at 350°F for 10-15 minutes. To reheat individual portions, place the portion in an oven-proof baking dish in the oven for 5-10 minutes or in the microwave in a microwave-safe dish for 1-2 minutes. To reheat the baked oats from frozen, allow it to thaw in the refrigerator or at room temperature and then reheat it in the oven or microwave as per the above directions.

Close up of a piece of baked oatmeal with almond croissant frangipane on the top with vanilla yogurt and powdered sugar.

More Baked Oats Recipes:

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Slice of almond croissant baked oats on a white plate with Greek yogurt and maple syrup on top with a gold fork.

Almond Croissant Baked Oats

Author: Stephanie Kay

Topped with frangipane and flaked almonds, these baked almond croissant oats are a fun twist on the classic French pastry and a delicious make-ahead breakfast.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Category: Breakfast
  • Method: Baked
Print Recipe

Ingredients

Baked Oats:

  • 1 1/2 cups milk
  • 1 egg
  • 1/4 cup brown sugar, packed
  • 1/4 cup butter, melted
  • 1 teaspoon vanilla extract
  • 2 1/2 cups rolled oats
  • 1 teaspoon baking powder
  • 1/4 tsp salt

Almond Paste:

  • 1/4 cup butter, melted
  • 1/2 cup almond flour
  • 1/4 cup white sugar
  • 1 egg
  • 1/2 teaspoon almond extract

Topping:

  • 1/4 cup flaked almonds
  • 2 tablespoons powdered sugar (optional)

Instructions

  1. Preheat the oven to 375°F and grease a 9×9-inch baking dish with butter.
  2. In a medium bowl, prepare the almond paste. Add the melted butter, almond flour, sugar, egg, and almond extract and stir until well combined. Set aside.
  3. In a separate large bowl, prepare the oats. Add the milk, egg, brown sugar, melted butter, and vanilla extract and whisk until well combined. Then add the rolled oats, baking powder, and salt, and mix until well incorporated.
  4. Transfer the oat mixture to the prepared baking dish, spreading it out evenly.
  5. Remove the almond mixture from the fridge. Using a large spoon, dollop and drizzle it over the oat mixture in the baking dish and then gently spread it out evenly until the oat mixture is covered.
  6. Sprinkle the top of the almond mixture with flaked almonds, ensuring most of the surface is covered.
  7. Transfer the baking dish to the oven for 34-40 minutes until the middle is set and the top is golden brown.
  8. Once cooked, remove it from the oven and allow to cool for 5-10 minutes, then sprinkle with powdered sugar (optional).
  9. These baked oats can be served immediately or cooled and stored in the fridge for up to 5 days or in the freezer for up to 3 months.
Youtube video

Notes

To Use Quick Cooking Oats: Swap the rolled oats for equal parts quick-cooking oats.

To Use Maple Syrup: Swap the brown sugar for 1/4 cup of maple syrup. The white sugar can’t be replaced.

Nutrition

  • Serving Size: 1 serving
  • Calories: 495 calories
  • Sugar: 22 grams
  • Fat: 22 grams
  • Carbohydrates: 52 grams
  • Fiber: 5 grams
  • Protein: 11 grams

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Natural Sugar vs. Added Sugar: What’s the Difference?

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While most people know that too much sugar can be problematic for health, not all sugar is created equal. Here is a breakdown of natural sugar vs. added sugar, the pros and cons of each, and some tips on how to limit your added sugar intake.

Pile of fresh strawberries and a strawberry cupcake on a white background.

Table of contents

What’s the difference between natural sugar and added sugar?

Natural sugars are the sugars naturally occurring in unprocessed foods. Sugar is a form of carbohydrate and includes monosaccharides (glucose, fructose, and galactose) and disaccharides (sucrose, maltose, and lactose) (1). Examples of foods with natural sugars include:

  • Fruits
  • Vegetables
  • Milk, and dairy products

Added sugars are sugars that are added during the production of processed foods, such as sucrose or corn syrup, packaged as sweeteners, such as table sugar or honey, or sugars from concentrated fruit and vegetable juices (2). Examples of added sugars include:

  • White sugar
  • Brown sugar
  • Cane sugar
  • Coconut sugar
  • High fructose corn syrup
  • Honey
  • Maple syrup
  • Agave nectar

In addition to natural and added sugar, the term “refined sugars” is commonly used. Refined sugars are sugars obtained by extracting natural sugars from foods such as sugar cane, sugar beets, or corn. They are highly processed and used to sweeten foods and beverages as added sugar.

Refined sugars are always classified as added sugars; however, added sugars are not always refined. For example, raw honey is a natural sugar and can be added to food during the production process, however, raw honey itself is not refined. Although raw honey can be refined, therefore, not all honey is 100% natural.

Infographic of natural sugar vs. added sugar.

Nutrition of Natural vs. Added Sugars

Naturally occurring sugars are naturally found in the presence of other macronutrients and micronutrients, while added sugars, particularly refined sugars, are generally void of nutrients. Here is a nutrient comparison of foods with different types of sugar (3, 4, 5, 6):

Nutrition1 banana1 cup carrots1 cup milk2 tsp sugar
Calories94 calories53 calories122 calories32 calories
Protein0.8 grams1.2 grams8.2 grams0 grams
Fat0.2 grams0.3 grams4.7 grams0 grams
Carbohydrates22.1 grams12.3 grams12.0 grams8.0 grams
Fiber1.9 grams3.6 grams0 grams0 grams
Sugar17.4 grams6.1 grams12.0 grams8.0 grams
Vitamin A1 mcg1,068 mcg203 mcg0 grams
Vitamin B60.3 mg0.2 mg0.2 mcg0 grams
Vitamin C10.7 mg7.6 mg0 grams0 grams
Calcium5.5 mg42.0 mg309 mg0 grams
Potassium394 mg410 mg390 mg0 grams
Magnesium29.7 mg15.4 mg29.4 mg0 grams

Health Benefits of Natural Sugars

There are many health benefits of consuming natural sugars from whole foods such as fruits, vegetables, and dairy. Natural sugars are a:

  • Source of energy
  • Source of fiber
  • Source of vitamins and minerals
  • Source of antioxidants

Given that natural sugars are present in whole foods and are good sources of fiber and micronutrients, they can aid in balancing blood sugar and improve satiety and weight management.

Problem with Added Sugars

While added sugars are safe to consume in moderate amounts as part of a balanced diet, excessive consumption of added sugars can contribute to various health problems. The concerns of added sugar include (7, 8, 9, 10, 11):

  • Void of fiber
  • Void of vitamins and minerals
  • Void of antioxidants
  • Contribute to weight gain and obesity
  • Increase chronic inflammation
  • Increase the risk of type 2 diabetes
  • Increase the risk of heart disease
  • Increase the risk of tooth decay

How much added sugar can you eat in a day?

The Dietary Guidelines for Americans recommends that added sugars should make up no more than 10% of total calorie intake, and ideally no more than 5% (12). For an average 2,000-calorie-a-day diet, that is roughly 200 calories, 12 teaspoons, or 48 grams of added sugars from both food and beverages.

This would include everything from fruit juices with added sugar to granola bars and sweetened coffee, for example (13, 14, 15, 16, 17, 18):

  • 1 can of soda contains 39 grams of added sugars
  • 1 cup of fruit punch contains 22 grams of added sugars
  • 1 granola bar contains 12 grams of added sugars
  • 3/4 cup vanilla yogurt contains 11 grams of added sugars
  • 1 cup of breakfast cereal contains 12 grams of added sugars
  • 1 tall caramel macchiato contains 23 grams of added sugars

Unfortunately, the average American consumes over 500 calories of sugar per day, which is 25% of the recommended daily calorie intake for women and 20% of the recommended daily calorie intake for men (19). While it’s not possible to become addicted to sugar in the same way as drugs or alcohol, it is possible to develop a strong dependence on sugar, leading to cravings and overconsumption, which can lead to serious health problems.

How to Identify Added Sugars

The best way to identify added sugars is to read food labels on food products and beverages. The nutrition facts label lists the amount of “Total Sugars” and “Added Sugars” the product contains (2). The “Total Sugars” includes all sugars present, both natural and added, while the “Added Sugars” distinguishes those that were added during the processing of the product.

The ingredients list will also display all ingredients and added sugars, listed in descending order by weight, in food and beverages. Words for added sugar include those ending in “ose”, such as fructose, sucrose, maltose, and dextrose; words with sugar in the name, such as brown sugar, cane sugar, and coconut sugar; syrups such as corn syrup, high-fructose corn syrup, and rice syrup; and other words such as agave nectar and fruit juice concentrates.

The Bottom Line

Natural sugars are found in nutrient-dense whole foods, while added sugars are sugars added to processed foods. While many foods and beverages contain sugar, including apples, sweet potatoes, and sugar-sweetened beverages, added sugars are void of nutritional value and contribute to many serious health concerns. To limit intake of added sugars, read the nutrition facts label and ingredients list on food labels.

How Much Water Should You Drink?

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Drinking water helps you stay hydrated and ensure your body can function properly, but exactly how much water should you drink? Here is a breakdown of hydration facts and some simple to help you keep your fluid intake up.

Small glass of water on a wood coaster on a wood table.

Table of contents

Health Benefits of Drinking Water

Water is an essential nutrient and proper hydration is vital for optimal health. Water accounts for roughly 60% of total body weight and it plays an important role in energy, mood, performance, and body composition (1). For instance, water helps to (2, 3):

  • Move nutrients and oxygen to cells
  • Flush waste from the body
  • Regulate body temperature
  • Normalize blood pressure
  • Cushion organs
  • Protect joints
  • Maintain electrolyte balance (sodium levels)
  • Lower your risk of dehydration and heat stroke
  • Improve skin health

Factors that Affect Water Intake

Exactly how much water you should drink depends on a host of genetic and lifestyle factors, including:

  • Weight: Body size influences water intake as larger bodies will require more water than smaller bodies.
  • Genetics: Some individuals naturally sweat more than others and will, therefore, require more water to replenish lost fluids.
  • Activity Level: Individuals with manual jobs or who exercise more regularly will require more water than sedentary individuals. Water needs generally increase with the intensity and duration of exercise.
  • Climate: Temperature and humidity play a large role in water intake, as hotter and more humid environments typically require higher water intake.
  • Location: Altitude can also affect water intake as the lower oxygen levels at higher altitudes can lead to faster water loss through increased breathing and urination (4).
  • Diet: A diet higher in processed food might require more fluids than a diet rich in whole foods, as many whole foods naturally contain more water. Moreover, diets with higher carbohydrate and sodium intake can affect your hydration needs.
  • Medication: Certain medications can affect water needs.
  • Pregnancy and Breastfeeding: Women who are pregnant or breastfeeding have greater water needs.

For example, larger individuals who exercise regularly in hot conditions require more water than smaller individuals who are sedentary in cooler climates.

How to Calculate How Much Water to Drink a Day

Given that hydration needs vary greatly from person to person, there is no one-size-fits-all recommendation for water intake. While there are some general guidelines for daily fluid intake, it’s important to understand that they are simply that, guidelines.

In fact, the very popular “8×8” recommendation to drink eight 8-ounce glasses of water a day has little scientific evidence to support it, and the “1 ounce of water per pound of body weight” calculation commonly used in the bodybuilding community is merely a suggestion.

While different health bodies provide different guidelines, on average, it is suggested that the total water intake for men is 15.5 cups (3.7 liters) per day, and the total water intake for women is 11.5 cups (2.7 liters) per day (5, 6, 7). These estimates, however, include water consumed from foods and beverages.

DemographicTotal Water Intake per Day
Children 4 to 8 years old1.7 liters, or 7 cups
Males 9 to 13 years old2.4 liters, or 10 cups
Females 9 to 13 years old 2.1 liters, or 9 cups
Males 14 to 18 years old3.3 liters, or 14 cups
Females 14 to 18 years old 2.3 liters, or 10 cups
Males 19 years or older3.7 liters, or 15.5 cups
Females 19 years or older2.7 liters, or 11.5 cups
Pregnancy 18 years or older3.0 liters, or 12.5 cups
Lactation 18 years or older 3.8 liters, or 16 cups

Interestingly, data shows that many Americans are not drinking enough water. A US National Health and Nutrition Examination survey found that children and adolescents have an average daily water intake of 23 ounces (3 cups), while adults have an average daily water intake of 44 ounces (5.5 cups), missing the dietary reference intakes (8).

Infographic of a hydration chart to determine if you're drinking enough water.

How do you know if you’re drinking enough water?

Here are some questions you can ask yourself to know if you’re drinking enough water:

  • Do you feel thirsty? If you feel thirsty or have a dry mouth, you need to drink more water. Thirst is generally a sign that you’re already slightly dehydrated, while rare thirst is a sign you’re adequately hydrated.
  • What color is your urine? Urine color is a strong indicator of hydration levels. A dark yellow urine color is a sign that you’re not getting enough fluids and need to drink more water. A light yellow urine color is a sign that you are properly hydrated. The amount of urine you produce is also a sign of hydration status. If you’re not producing much urine and it’s dark in color you need to drink more water.
  • How’s your mood? Headaches, dizziness, fatigue, and weakness are all potential signs you’re dehydrated.

What Contributes to Water Intake

While water intake is generally thought of as plain drinking water, our total water intake includes drinking water, water in beverages, and water that is part of food. Approximately 80% of our daily water intake comes from beverages, while the other 20% usually comes from foods (9). Here are some examples of foods and beverages that contribute to water intake:

  • Plain Water
  • Sparkling Water
  • Milk
  • Juices
  • Coconut Water
  • Smoothies
  • Coffee and Tea
  • Sports Drinks
  • Fruits and Vegetables
  • Soups and Broths
  • Yogurt and Cottage Cheese

Although caffeinated beverages are often considered dehydrating, studies have shown that coffee, tea, soda, and diet soda are equally as hydrating as water (10). While this might be surprising, these beverages are mostly water, particularly coffee and tea, and even though sugary drinks and soda are in no way considered “healthy” beverages due to the added sugar and additives, they are also mostly water.

Based on the research, it seems only when we approach caffeine intake of 6mg/kg or over 500mg of caffeine from coffee do we see increased urine output compared to water (11).

Tips to Increase Water Intake

While most people know water is important, many are still missing their optimal daily water intake. Here are some simple tips to help you drink more water.

  1. Drink it before anything else. Before you reach for your morning coffee or smoothie, drink a large glass of water to help the body rehydrate from sleep and set the tone for the day.
  2. Carry a water bottle. Make drinking water convenient and obvious by keeping a water bottle with you throughout the day.
  3. Make it routine. Associate drinking water with specific times or daily activities to create rituals around hydration. For example, drink a glass of water before meals, on your way to the gym, or while you’re watching TV at night.
  4. Set reminders. If you struggle with drinking water, set alarms on your mobile phone throughout the day to remind yourself to grab a glass of water when you get busy.
  5. Enjoy hydrating foods. Remember that water intake comes from more than just plain water. Consuming a diet rich in hydrating foods, such as cucumber, lettuce, and watermelon, water-rich foods, such as soup, and healthier drinks, such as smoothies and hydrating cocktails, can all help to increase your water intake.

The Bottom Line

About 60% of your body is made up of water and proper hydration is essential for optimal health. How much water a person requires depends on several genetic and lifestyle factors including weight, genetics, activity level, climate, environment, and diet. On average, the total water intake is 15.5 cups (3.7 liters) per day for men and 11.5 cups (2.7 liters) per day for women and includes water from plain water, beverages, and foods.

Green Minestrone Soup

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Filled with green beans, peas, spinach, and pesto, this green minestrone soup recipe is full of green veggies and flavors. Serve it with some crusty bread for a nutritious and delicious vegetarian meal.

Close up of a cream bowl of green minestrone soup with grated parmesan cheese and fresh basil on top with a silver spoon on a beige striped tea towel and a side of crusty bread.

While I love a classic minestrone, as the seasons change, I like to bring lighter and brighter flavors into the kitchen, and this green minestrone soup is exactly that. While it has all of the concepts of a traditional minestrone – pasta, beans, and veggies – the use of green veggies, leafy greens, and fresh herbs make this soup extra vibrant and flavorful.

Plus, it’s a great way to use up leftover vegetable odds and ends, and it’s incredibly versatile. From green beans and baby spinach to asparagus and kale and celery and chard, there are so many green vegetable combinations you can use to make this flavorful green Italian soup.

Close up of a bowl of spring green minestrone soup with bread and basil leaves on the side.

Why You’ll Love It

  • Made in One Pot – This 30-minute recipe keeps prep time and cleanup to a minimum.
  • Full of Fiber – The combination of pasta, white beans, and veggies ensures this soup contains 8 grams of fiber per serving.
  • Vegetarian – This vegetarian green minestrone soup is something everyone can enjoy.
Ingredients for green minestrone soup: ditalini pasta, cannellini beans, onion, spinach, green beans, frozen peas, parmesan rind, chicken broth, lemon juice, pesto, and fresh basil.

Ingredients + Substitutions

  • Pasta – To add some carbohydrates. I used ditalini pasta, however, you can use any small pasta shape you like, such as orzo or stelline.
  • White Beans – To add some vegetarian protein and fiber. I used cannellini beans, but you can use any white beans, such as great northern beans, or use chickpeas or garbanzo beans instead.
  • Spinach – To add some leafy greens and micronutrients. The recipe calls for spinach, but kale or Swiss chard would also work well.
  • Green Beans and Peas – To add some fiber and ensure the soup is loaded with green veggies. I opted for a combination of fresh green beans and frozen peas; however, snow peas, asparagus, and broccoli would also work well.
  • Onion and Garlic – To flavor the soup. The recipe calls for garlic cloves, but you can use garlic scapes if you like, or use garlic powder if needed. See the notes section of the recipe card for details.
  • Broth – To make the soup. The recipe calls for chicken broth, but vegetable broth would also work, or you can use water if needed.
  • Parmesan Cheese – To add flavor and healthy fats to the soup. The recipe calls for a parmesan rind, as I think it provides the deepest flavor, but you can use grated parmesan cheese if needed. See the notes section of the recipe card for details.
  • Pesto – To add some more healthy fats and make the soup extra green. You can use store-bought or homemade pesto.
  • Lemon Juice – To balance the flavor and brighten the soup.
  • Olive Oil – To add some healthy fats.
  • Salt and Pepper – To season.
  • Fresh Basil – To serve, although optional.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free broth and gluten-free pasta.

To Make it Dairy-Free: Omit the parmesan rind and use vegan pesto.

Large pot with ditalini pasta and white beans cooking in chicken broth.
Large pot with ditalini pasta, white beans, and chicken broth, with sliced green spinach, frozen peas, and chopped spinach on top.

Red’s Nutrition Tip

This soup contains a decent amount of protein due to the combination of white beans, pasta, and parmesan cheese. Beans are one of the best sources of plant-based protein, while wheat is one of the highest protein grains, and parmesan is one of the highest protein cheeses.

Serving Suggestions

This green minestrone soup is a balanced meal with plant-based protein, carbohydrates, fiber, and healthy fats. It can be enjoyed on its own for a light yet balanced meal or paired with sides to suit your personal dietary needs. For example:

  • To add more protein, serve it with a side of charcuterie or deli meat.
  • To add more carbohydrates, serve it with a side of crusty bread.
  • To add more healthy fats, serve it with additional basil pesto and/or parmesan cheese on top.
  • To add more fiber, add some zucchini, carrots, and/or extra baby spinach.
Large pot with cooked green minestrone with a silver serving ladle.

Storage + Reheating

To Refrigerate: Allow the soup to cool completely, transfer it to an airtight container, and store it in the fridge for up to 5 days.

To Freeze: Transfer the cooled soup to an airtight container and freeze for up to 3 months.

To Reheat: To reheat from the fridge, place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat from frozen, thaw the soup overnight in the fridge and then place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat the soup in the microwave, place thawed soup in a microwave-safe bowl and warm for 1-2 minutes, with 30 additional 30-second increments as needed.

Close of up two bowls of green minestrone soup with a bowl of grated parmesan cheese and fresh basil in the background.

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Close up of a cream bowl of green minestrone soup with grated parmesan cheese and fresh basil on top with a silver spoon on a beige striped tea towel and a side of crusty bread.

Green Minestrone Soup

Author: Stephanie Kay

This green minestrone soup is light, bright, and full of flavor. Serve it with a side of crusty bread for a delicious vegetarian lunch or dinner, and freeze leftovers for days and weeks to come.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Italian
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Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 4 cups chicken broth, or vegetable broth
  • 4 cups water
  • 1 cup small pasta, such as ditalini, stelline, or orzo
  • 1 parmesan rind (optional)
  • 1 (15 oz) can cannellini beans, drained and rinsed
  • 1 1/2 cups green beans, cut into 1-inch pieces
  • 1/2 cup green peas
  • 2 cups spinach, roughly chopped
  • 3 tablespoons basil pesto
  • 1 tablespoon lemon juice (about 1/2 lemon)
  • 1/2 teaspoon salt
  • 1 pinch black pepper
  • Fresh basil, to serve

Instructions

  1. In a large pot on medium heat, warm the olive oil, add the onion, and cook for 3-4 minutes until tender.
  2. Add the garlic, salt, and black pepper, and cook for an additional 1-2 minutes until fragrant.
  3. Increase to medium-high heat, pour in the broth and water, and bring to a gentle boil. Then add pasta and parmesan rind, stir to combine, and cook until the pasta is tender or al dente as per package directions.
  4. Once the pasta is cooked, reduce the heat to a simmer, add the cannellini beans, green beans, and frozen peas, and cook for another 2-3 minutes until the beans are tender and the peas are warmed through.
  5. Add the chopped spinach, stir to combine, and cook for a final 1-2 minutes until wilted and bright green. Turn off the heat and, using tongs or a spoon, remove the parmesan rind.
  6. Add the pesto and lemon juice and stir to incorporate them into the soup. Taste and adjust seasoning with additional salt and pepper as needed.
  7. To serve, ladle soup into bowls and serve with a dollop of pesto, parmesan cheese, and fresh basil on top. Any leftovers can be cooled and stored in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Garlic Powder: Swap the garlic cloves for 1 teaspoon of garlic powder and add it in step #1.

To Use Parmesan Cheese: Swap the parmesan rind for 2 tablespoons of freshly grated parmesan cheese and add in step #5 instead.

Nutrition

  • Serving Size: 1 serving
  • Calories: 378 calories
  • Sugar: 6 grams
  • Fat: 11 grams
  • Carbohydrates: 54 grams
  • Fiber: 8 grams
  • Protein: 17 grams

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12 Fermented Foods to Boost Digestion

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Fermented foods have been around for centuries as fermentation is one of the oldest methods of food preservation. While well known for extending the shelf life of foods, more recent research has shown that fermenting foods also provide a host of other health benefits, including probiotic bacteria. Here is a list of the best fermented foods to boost digestion and support gut health.

Small glass bowls on a wood background filled with pickles, yogurt, kimchi, sauerkraut, and apple cider vinegar.

Table of contents

What are fermented foods?

Fermented foods are foods and beverages that undergo controlled microbial growth and enzymatic action through fermentation (1, 2). Fermentation is a chemical process by which beneficial bacteria, yeasts, and microorganisms break down food components, such as glucose, to create organic acids, carbon dioxide, and alcohol.

Fermented foods are some of the first processed food products consumed by humans, as fermentation is an ancient and natural method of food preservation. These byproducts produced during the fermentation process create an acidic and inhospitable environment that inhibits the growth of spoilage and pathogenic microorganisms, extending the shelf life and improving the safety of the food.

Health Benefits of Fermented Foods

While fermented foods have been around for thousands of years and were largely praised for their long shelf life and organoleptic properties (i.e. their taste and texture), recent scientific research has begun to show the positive health benefits associated with their consumption. The potential health benefits of fermented foods include (3):

  • Increased probiotic activity
  • Increased antioxidant activity
  • Increased vitamin bioavailability
  • Improved protein digestibility
  • Alleviation of lactose intolerance
  • Improvements in blood pressure
  • Anti-diabetic properties
  • Reduction of FODMAPs
  • Reduction of “antinutrients”

While many fermented foods contain probiotics, not all fermented foods do. Probiotics are tiny microorganisms, including live bacteria and yeast, that live in the gut and are beneficial for health. However, some foods undergo steps that remove the probiotics, like beer and wine, or make them inactive, like baking and canning (4, 5).

Moreover, certain fermented foods are also sources of prebiotics; a special form of indigestible plant fiber in fiber-rich carbohydrate foods which encourages the growth of probiotic bacteria. Together, prebiotics and probiotics build and maintain a healthy colony of bacteria in our gut, which supports our overall health and well-being.

How often should you eat fermented foods?

There is no recommended daily allowance for fermented foods. Consuming them daily, or multiple times per day in small amounts, as part of a well-balanced diet can help to reap their potential health benefits.

Infographic of fermented foods list.

List of Fermented Foods

While it is difficult to determine the total number of fermented foods produced worldwide, estimates suggest there are more than 5000 different kinds (6). Here is a list of some of the most well-known and popular fermented foods.

1. Kefir

Kefir is a fermented milk product and a great source of probiotics. It is made by adding kefir grains – small colonies of yeast and bacteria that resemble cauliflower or popcorn – to milk, which ferments to produce a thick and tangy beverage resembling yogurt. Kefir can be made from any animal milk, including cow’s, goat’s, or sheep’s milk, and can be consumed by drinking it on its own or adding it to smoothies, granola, parfaits, or baked goods.

2. Sauerkraut

Sauerkraut is a fermented food made of fermented cabbage and has its root in Eastern European diets. Sauerkraut is the German term for “sour cabbage” and is made by mixing fresh cabbage and salt, pressing down on the mixture, which releases water and causes fermentation. Sauerkraut is a source of probiotics and has a crunchy texture and tangy flavor and can be eaten on its own or piled onto dishes of meat and potatoes, beef stew, and eggs.

3. Tempeh

Tempeh is a traditional Indonesian food made from fermented soy beans pressed into a cake-like form. While similar to tofu, tempeh has a firmer texture and nuttier flavor and is one best sources of plant-based protein. Tempeh is a good source of probiotics and the fermentation process used to make it lowers the amount of phytic acid present in the soy beans, making its nutrients easier to digest and absorb (7, 8). Tempeh can be baked, steamed, roasted, or sautéed into stir-fry dishes.

4. Kimchi

Kimchi is a traditional Korean side dish made of salted and fermented vegetables. Although the most well-known version of kimchi is made from salted napa cabbage and spices, there are hundreds of varieties. Kimchi is primarily a probiotic food; however, certain varieties may also contain prebiotic fiber depending on the ingredients.

Kimchi is typically found in the refrigerated section of the grocery store near pickles and sauerkraut, and can be added to dishes of meat, rice bowls, ramen, or bibimbap, but can also be eaten on its own.

5. Kombucha

Kombucha is a fermented tea beverage. Thought to have originated in China, kombucha is made by fermenting sugary tea with SCOBY; an acronym for Symbiotic Culture of Bacteria and Yeast, to create a fizzy, slightly tart, and mostly non-alcoholic beverage. The fermentation process of kombucha results in the presence of lactic acid bacteria, making it a good source of probiotics (9).

Thanks to its rising popularity, kombucha is now easily found at most large grocery store chains in a variety of different flavors, however, it’s important to read the label as some varieties can be high in added sugar (10).

6. Miso

Miso is a Japanese seasoning that is made by fermenting soy beans with salt and a fungus called kōji that’s been cultivated from rice or soybeans (11). Over weeks, sometimes years, the enzymes in the kōji work to break down the structure of the beans to create different probiotic-rich varieties of miso such as white, yellow, red, and brown.

With its salty, earthy, and slightly funky flavor, miso can be used as a condiment and flavoring in broths, marinades, salad dressings, or seasoning for fish and meats.

7. Yogurt

Yogurt is one of the most well-known fermented foods as it is common in many cuisines around the world. It is made from cultured milk, specifically through a fermentation process with lactic acid bacteria, and is present in Greek yogurt, skyr, and plain yogurt. Yogurt is traditionally made from dairy milk, however, can also be made from non-dairy milk, such as coconut milk, to create non-dairy yogurt.

While all yogurt contains contain bacterial cultures, not all bacterial cultures will have a probiotic effect. To know if yogurt contains probiotics, look for labels that explicitly mention “live and active cultures” or list specific probiotic strains.

8. Natto

Natto is also a traditional Japanese dish made of fermented soybeans, has a slimy, sticky, and stringy texture, and contains a bacterial strain called Bacillus subtilis (12). Although less common in North American cuisine, natto is commonly paired with rice as a breakfast dish, but because of its strong flavor and texture, it is a bit more of an acquired taste.

9. Cheese

Cheese has a long history of being a fermented dairy product and the fermentation process has been used to create a range of unique flavors. While all milk starts at about the same pH, and most cheeses finish at a similar pH, the rate of acidification, or how fast the pH drops, is vital for creating different types of cheese (13). While all cheeses are fermented, not all cheeses contain probiotics. Similar to yogurt, in order to be considered one of the probiotic foods, cheese must contain live and active cultures as an ingredient.

10. Fermented Vegetables

In the same way, cabbage is fermented for sauerkraut and kimchi, other vegetables can be made into fermented foods. Cucumbers, radishes, carrots, cauliflower, and peppers can all be fermented, preserved, and turned into good sources of probiotics.

That said, it’s important not to confuse fermenting with pickling, as pickled vegetables do not undergo a fermentation process. Pickling uses an acidic brine, such as vinegar, while fermentation relies on the natural bacteria in the food to produce lactic acid. For a vegetable to be fermented and contain probiotics, it must be mixed in a solution of salt and water to naturally produce lactic acid bacteria.

11. Sourdough Bread

Sourdough bread is a popular fermented food and an ancient breadmaking technique. The process of making sourdough relies on a “starter”; a mixture of flour and water fermented by naturally occurring wild yeasts and lactic acid bacteria. The wild yeast consumes the natural sugars in the flour and produces carbon dioxide, which helps to leaven the dough, and the lactic acid contributes to its unique sour flavor.

While sourdough bread does not contain probiotics, as the bacteria do not survive the baking process, the natural fermentation process reduces antinutrients found in the grains and improves the overall digestibility of bread (7, 8).

12. Apple Cider vinegar

Apple cider vinegar is a fermented food made from apple juice. It is made via a two-step fermentation process which converts apple juice into vinegar; apples are crushed, juice, and fermented by yeast to convert the sugars into alcohol, and then acetic acid-forming converts the alcohol into acetic acid to produce apple cider vinegar (14).

Many foods, including grapes, oranges, maple syrup, and honey, can be used to produce vinegar, however, the compounds in apples give apple cider vinegar a particularly sweet and crisp flavor. Apple cider vinegar, also known as ACV, can be used in coleslaw, salad dressings, marinades, or to pickle vegetables.

The Bottom Line

Fermented foods are foods and beverages that have undergone controlled microbial growth and enzymatic action. The fermentation process has been shown to increase the health benefits of foods by producing probiotic bacteria, increasing antioxidants, and improving vitamin availability in certain foods. The most popular traditional fermented foods include kefir, sauerkraut, tempeh, kimchi, kombucha, miso, yogurt, fermented vegetables, natto, sourdough bread, cheese, and apple cider vinegar.

Ground Beef Stir Fry

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Made with a homemade stir-fry sauce and ready in 30 minutes, this ground beef stir fry recipe is perfect for a quick and easy weeknight dinner. Plus, it’s super versatile, so you can use any fresh or frozen veggies you like.

Two plates of ground beed stir fry on top of white rice with sesame seeds and green onions sprinkled on top with chopsticks.

If the aisle of stir fry sauces has got you stumped for a healthy choice, you’re certainly not alone. While there are lots of good store-bought stir fry sauces – and reading the ingredients can help you figure this out – it’s so easy to make at home, and you can save a lot of money in the process!

With some pantry staples, you can easily create a homemade sauce that is nutritious and delicious. Plus, you can make a double or triple batch and store it in the fridge for a couple of weeks until you’re ready to turn a humble pound of ground beef into tasty ground beef stir fry.

Close up of a white plate with white rice and ground beef stir fry on a white background.

Why You’ll Love It

  • Quick and Easy – Ready in 30 minutes, this ground beef stir fry is perfect for a weeknight dinner.
  • Made in One Pan – This easy recipe keeps prep time and cleanup to a minimum.
  • High in Protein – Made with extra-lean ground beef, these bowls have over 30 grams of protein per serving.
  • Versatile – This stir-fry is great for a fridge clean out dinner as you can use any frozen or fresh veggies you like.
  • Keeps Well – Leftovers keep well in the fridge and freezer, making it a great meal prep idea.
Ingredients for ground beef stir fry: white rice, extra lean ground beef, green onions, red bell pepper, broccoli florets, garlic, ginger, soy sauce, chili paste, sesame oil, rice vinegar, brown sugar, and sesame seeds.

Ingredients + Substitutions

  • Ground Beef – To add some animal protein, you can use regular, lean, or extra-lean ground beef. While the recipe is designed for ground beef, but it works equally well with ground pork, ground turkey, or ground chicken.
  • White Rice – To add some carbohydrates. The recipe calls for white rice, but you can use brown rice or cauliflower rice if preferred, or serve the stir fry over ramen noodles instead.
  • Vegetables – To add some fiber and micronutrients. The recipe calls for bell pepper, snap peas, and broccoli, but green beans, mushrooms, green cabbage, bok choy, or water chestnuts would also work well. I opted to use fresh vegetables, but you can use frozen vegetables if needed; see the notes section of the recipe card for details.
  • Soy Sauce – To add some saltiness and make the homemade sauce. I use regular soy sauce, but low-sodium soy sauce will work just as well.
  • Sesame Oil – You can use regular or toasted sesame oil, or use olive oil instead.
  • Rice Vinegar – To balance the flavors of the stir-fry sauce.
  • Chili Paste – To add some spice. The recipe calls for chili sauce, but gochujang, sambal, and sriracha all work well, or you can use red pepper flakes instead.
  • Brown Sugar – To add a hint of sweetness to the sauce. You can swap it for maple syrup or brown sugar if you like.
  • Garlic and Ginger – To flavor the sauce. The recipe calls for fresh ginger and garlic, but you can use ground ginger and garlic powder if needed. See the notes section of the recipe card for details.
  • Green Onions – To flavor the beef and serve, although optional.
  • Sesame Seeds – To serve, although optional.

Dietary Adaptions

To Make it Gluten-Free: Swap the soy sauce for tamari or coconut aminos.

To Make it Dairy-Free: No adaptations are needed; this recipe is dairy-free.

Pan with cooked ground beef with green onions.
Pan with stir-fried vegetables.

Red’s Nutrition Tip

Using extra-lean beef in this recipe helps to increase the protein content while keeping the calorie content to a minimum due to the limited fat. Using low calorie, high protein foods is particularly helpful for people on a weight loss journey trying to create a calorie deficit.

Serving Suggestions

When served with rice, this ground beef stir fry is a balanced meal with protein, carbohydrates, fiber, and fats. That said, you can easily adapt it to meet your personal dietary needs. For example:

  • To make it lower in fat, drain any excess fat from the pan before adding the veggies, or swap the ground beef for ground turkey or ground chicken.
  • To make it low carb, swap the rice for cauliflower rice.
  • To make it higher in fiber, swap the white rice for brown rice.
  • To make it low sodium, use low-sodium soy sauce.
Pan with ground beef stir fry with a green tea towel with sesame seeds, soy sauce, and green onions on the side on a white background.

Storage + Reheating

To Refrigerate: Allow the ground beef stir-fry and rice to cool completely, then add them to containers, combined or separately, and store them in the refrigerator for up to 4 days.

To Freeze: Once cooled completely, transfer the stir fry and rice to airtight containers, combined or separately, and store them in the freezer for up to 3 months.

To Reheat: Once thawed, reheat rice and beef stir-fry in the microwave for 2-3 minutes or until warm.

Two plates of easy ground beef stir fry with homemade stir fry sauce on a white background with wood chopsticks and sesame seeds in a wooden bowl.

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Two plates of ground beed stir fry on top of white rice with sesame seeds and green onions sprinkled on top with chopsticks.

Ground Beef Stir Fry

Author: Stephanie Kay

Ready in 30 minutes and with over 30 grams of protein per serving, this veggies-loaded ground beef stir fry is perfect for a quick, easy, and healthy dinner idea.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Asian
Print Recipe

Ingredients

  • 1 1/2 cups white rice, dry
  • 2 teaspoons sesame oil
  • 1 pound extra-lean ground beef
  • 2 green onions, white parts, sliced
  • 1 red bell pepper, thinly sliced
  • 1 cup snap peas
  • 2 cups broccoli florets

Stir Fry Sauce:

  • 1/3 cup soy sauce
  • 1 tablespoon chili paste, plus more as desired
  • 1 tablespoon rice vinegar
  • 2 teaspoons sesame oil
  • 1 tablespoon brown sugar, or maple syrup
  • 2 cloves garlic, finely minced or grated
  • 1 inch ginger root, finely minced or grated

To Serve:

  • Sesame seeds
  • Green onions, green parts

Instructions

  1. In a pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
  2. In a small bowl, add the sauce ingredients: soy sauce, chili paste, rice vinegar, sesame oil, brown sugar, minced garlic, minced ginger, and whisk until well combined. Taste and adjust the spice level as desired, then set it aside.
  3. In a large skillet on medium-high heat, add the onions (white part only) and ground beef, breaking it up with a wooden spoon or spatula, and cook for 5-6 minutes or until lightly browned and cooked through. Once cooked, transfer the ground beef to a plate and set aside.
  4. In the same pan on medium heat, add the bell peppers, snap peas, and broccoli florets and cook, stirring occasionally, for an additional 3-4 minutes or until the vegetables are tender.
  5. Once the veggies are cooked, return the cooked ground beef to the pan, pour in the stir-fry sauce, stir to combine with the vegetables, and allow to cook for a final 2-3 minutes until the sauce has reduced and has been absorbed.
  6. The ground beef stir fry can be served immediately over rice with a sprinkle of sesame seeds and green onions. Any leftovers can be cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Brown Rice: Swap the white rice with brown rice and increase the cooking time to 40 minutes or as per package directions.

To Use Onion Powder: Swap the white parts of the green onions for 1/2 teaspoon onion powder and add it to the stir-fry sauce.

To Use Garlic Powder: Swap the garlic cloves for 1 teaspoon garlic powder.

To Use Ground Ginger: Swap the ginger root for 1 teaspoon garlic powder.

To Use Frozen Vegetables: Swap the red bell pepper, snap peas, and broccoli florets for 4 cups of frozen stir-fry vegetables. Add them, still frozen, in step #4 and increase the cooking time to 6-7 minutes or until warmed through.

Nutrition

  • Serving Size: 1 serving
  • Calories: 495 calories
  • Sugar: 7 grams
  • Fat: 9 grams
  • Carbohydrates: 68 grams
  • Fiber: 4 grams
  • Protein: 34 grams

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Discretionary Calories 101: What are They?

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Most people know what calories are, but have you heard of the term “discretionary calories”? These non-essential calories are the “fun” calories we can, and should, enjoy in our diet. So, here is everything you need to know about discretionary calorie allowance: what they are and how many you should eat.

Cappuccino in a white mug with an almond croissant and small pastry on a white plate on a white table outdoors.

Table of contents

What are discretionary calories?

Discretionary calories are the “extra” calories in your diet after your daily needs for essential nutrients are met. The term “discretionary calorie allowance” was specifically defined by the USDA in the 2005 dietary guidelines to represent the margin of calories remaining when recommended nutrient intakes are met through a predominance of nutrient-dense foods (1).

Often referred to as “empty calories”, discretionary calories are the calories from added sugars, solid fats, and alcohol that can be included in your calorie budget once macronutrient and micronutrient needs have been met. Macronutrients are nutrients the body needs in larger amounts, including protein, carbohydrates, and fats, which give the body energy, repair tissues, and regulate bodily processes, and micronutrients are nutrients the body needs in smaller amounts, including vitamins and minerals, to ensure growth and cell function.

Discretionary calories should represent no more than 10-20% of calorie intake, while the other 80-90% of calorie intake should come from unprocessed and minimally processed whole foods (1). For example, on a 2,000-calorie-a-day diet, 1,600 to 1,800 calories (80-90%) should be consumed from essential calories from nutrient-rich foods, while the remaining 200-400 calories (10-20%) can be consumed from discretionary calories from foods with added sugar, fat, or alcohol.

Infographic on discretionary calories with examples.

Examples of Discretionary Calories

Here is a list of examples of discretionary calories with added sugars, solid fats, or alcohol.

  • Dairy products with added sugars, such as flavored yogurt, chocolate milk, ice cream, pudding, etc.
  • Fruits with added sugars, such as canned fruit, jam, jelly, etc.
  • Grain products with added sugars and/or fats, such as cereals, granola bars, crackers, etc.
  • Baked goods with added sugars and/or fats, such as cakes, cookies, pies, etc.
  • Processed meats with added fat, such as hot dogs, luncheon meat, etc.
  • Foods with added sugar, such as candy, chocolate, syrup, etc.
  • Beverages with added sugars, fruit juices, soft drinks, iced tea, lemonade, etc.
  • Alcoholic beverages, such as wine, beer, spirits, cocktails, etc.

The best way to identify discretionary calories is to read food labels carefully. While many food products can offer misleading claims and health benefits, the ingredients list is the only way to determine what the product contains and if it contains added sugars or solid fats.

For example, a brand of granola bars may claim to be “Made with Whole Grains” and be “High in Fiber”; however, if the ingredients do not list whole grains in the first couple of ingredients or it contains copious amounts of added sugar, they would be classified as discretionary calories, not a nutrient-dense food choice.

How to Calculate Discretionary Calories

To determine your discretionary calorie allowance, you must first determine your total daily caloric needs. Your total daily calorie needs, or target calorie intake, are based on your metabolism, which is influenced by your age, sex, height, weight, activity level, and goals.

Your recommended discretionary calorie allowance can be calculated as follows:

  1. Use a TDEE calculator to determine your estimated daily calorie needs.
  2. Adjust your daily calorie needs to support your personal health goals. For example:
  3. Multiply your daily calorie needs by 0.1 and 0.2 to determine the range of your discretionary calorie allowance.

The table below shows the discretionary calorie allowance that can be accommodated for various recommended daily calorie intakes.

Total Daily Calorie IntakeEssential CaloriesDiscretionary Calories
1,200 calories960-1,180 calories120-240 calories
1,500 calories1,200-1,350 calories150-300 calories
1,800 calories1,440-1,620 calories180-360 calories
2,000 calories1,600-1,800 calories200-400 calories
2,200 calories1,760-1,980 calories220-440 calories
2,500 calories2,000-2,250 calories250-500 calories
2,800 calories2,420-2,520 calories280-560 calories
3,000 calories2,400-2,700 calories300-600 calories
3,200 calories2,560-2,880 calories320-640 calories
3,500 calories2,800-3,150 calories350-700 calories

How often should you consume discretionary calories?

While discretionary calories should be consumed occasionally and in moderate amounts, the exact frequency at which they are consumed is best determined by the individual.

Given that the discretionary calorie allowance is a percentage of total calorie intake, it can be divided across meals, days, weeks, or months. For instance, discretionary calories can be consumed as a small treat or indulgence each day, used for larger “cheat meals” during the week, or applied during a week of vacation during a month.

Exactly how someone chooses to consume these empty-calorie foods depends largely on personal preference. While research has shown that “planned hedonic deviations” increase the motivation to pursue goals and adhere to a healthy diet, approaches can vary (2). The “best” frequency for consuming discretionary calories is one that you enjoy and that helps you maintain a balanced diet the large majority of the time.

How to Minimize Discretionary Calories Consumed

Here are some tips to help maximize your consumption of nutrient-dense food and minimize your consumption of discretionary calories.

1. Prioritize whole foods.

By prioritizing whole foods, you can help to ensure you are consuming nutrient-dense foods. Whole foods are considered unprocessed or minimally processed foods and include fresh fruit, vegetables, whole grains, beans, lentils, nuts, seeds, eggs, dairy, poultry, meat, and seafood. These foods are generally low-calorie density foods; however, they are rich in essential nutrients, which are crucial for optimal health.

2. Read food labels.

By reading food labels, particularly the list of ingredients, you can determine whether the food product contains any added sugars or solid fats to be considered discretionary calories and to what extent. Ingredient lists on food labels are listed in descending order by weight, including added water, with the ingredient present in the largest amount listed first and the ingredient present in the smallest amount listed last.

3. Create balanced meals.

Eating balanced meals with a source of protein, carbohydrate, fiber, and fat can help to ensure you are consuming the majority of your calories from nutrient-dense foods. Focusing on consuming all three macronutrients at breakfast, lunch, and dinner, most of the time, allows for a small amount of discretionary calories to be consumed during the day as snacks or “treats”.

4. Don’t label foods as “good” or “bad”.

The dichotomizing of foods as “good” or “bad” creates an unnecessary morality around found choices and, for certain individuals, can promote unhealthy or binge eating behaviors, making minimizing discretionary calories more difficult. It’s important to understand that all foods fit in a healthy diet – whole foods and processed foods – and, rather, it is their ratio of consumption that is vital for optimal health.

5. Take time to indulge.

Balance cannot exist without periods of imbalance, which is why discretionary calories and essential calories are both required in a healthful diet. It is important to enjoy treats and cheat meals as they provide pleasure and joy, allow for cultural experiences and connection, and provide a psychological release during periods of dieting. And while indulgence is important, the practice of mindful eating can help to remind us to honor our body and hunger cues in the process.

The Bottom Line

Discretionary calories are the “extra” calories in your diet after your daily needs for essential nutrients are met and are typically found in foods with added sugars, solid fats, and/or alcohol. Discretionary calories should represent no more than 10-20% of an individual’s total calorie intake, while the other 80-90% of calorie intake should come from nutrient-dense whole foods. Examples of discretionary calories include candy, cakes, cookies, chips, chocolate, hot dogs, soft drinks, beer, and wine.

Greek Potato Chicken Tzatziki Bowls

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These Greek-inspired potato and chicken tzatziki bowls are an easy dinner recipe the whole family will love. Loaded with lemon potatoes, grilled chicken thighs, tzatziki sauce, and crumbled feta cheese, every bite is full of flavor.

Close up of two Greek potato chicken tzatziki bowls with a side of pita bread and fresh mint on a white background.

If you know me, you know I love a good bowl meal. Be it my spread, bread, and veg bowls or my sheet pan halloumi bowls, I love a dinner that is quick to prepare, high in protein, full of flavor, and serves perfectly in a bowl, and these chicken tzatziki bowls are exactly that!

These Greek chicken bowls are inspired by all of my favorite Greek flavors and textures. While they may not be traditional, they are a quick and easy meal that you can make together on a busy weeknight when you want (or need) dinner on the table in a hurry. And, to make things even more fun for the family, you can serve the buffet DIY style and allow everyone to assemble their bowl just the way they like it.

Two chicken tzatziki bowls on a white background with lemon wedges, fresh mint, black pepper, and pita bread on a white background.

Why You’ll Love Them

  • Full of Flavor – With a combination of creamy tzatziki sauce, salty feta cheese, lemony potatoes, and marinated chicken, these bowls are packed full of Greek flavors.
  • High in Protein – With over 35 grams of protein per serving, these bowls are sure to be filling.
  • Keeps Well – These bowls keep well in the fridge and freezer, making them a delicious and healthy meal prep idea.
Ingredients chicken tzatziki bowls: yellow potatoes, chicken thighs, lemon, olive oil, oregano, garlic, kalamata olive, red onion, cucumber, grape tomatoes, leafy greens.

Ingredients + Substitutions

  • Chicken – To add some protein. The recipe calls for boneless chicken thighs, but you can use boneless, skinless chicken breasts if preferred. See the notes section of the recipe card for details.
  • Potatoes – To add some carbohydrates. I used yellow potatoes, but any type of potato will work.
  • Tzatziki – To add some more protein, healthy fats, and flavor. You can use store-bought tzatziki sauce or make homemade tzatziki with plain Greek yogurt, cucumber, garlic, lemon, dill, and parsley.
  • Garlic – To make the Greek marinade for the potatoes and chicken. The recipe calls for garlic cloves, but garlic powder will work just as well. See the notes section of the recipe card for details.
  • Oregano – To flavor the chicken and potatoes. The recipe calls for dried oregano, but fresh oregano will work just as well. See the notes section of the recipe card for details.
  • Paprika – To add a bit of spice to the lemon potatoes, although optional.
  • Veggies – A combination of leafy greens, cucumber, tomatoes, and red onion to make a simple salad for the bowls and add fiber and micronutrients.
  • Olives – To add some healthy fats. The recipe calls for kalamata olives, but any olives will work, or you can omit them completely.
  • Olive Oil – To add some more healthy fats and marinate and cook the chicken and potatoes.
  • Lemon Juice – To make the potato and chicken marinade. I used fresh lemon juice, but you can use bottled lemon juice or red wine vinegar if needed.
  • Fresh Herbs – A sprinkle of fresh dill and fresh parsley to finish the bowls, although optional.
  • Salt and Pepper – To season.

Dietary Adaptions

To Make it Gluten-Free: No adaptations are needed, this recipe is gluten-free.

To Make it Dairy-Free: Use coconut yogurt or dairy-free tzatziki sauce and omit the feta cheese.

Sheet pan with parchment paper with roasted lemon potato wedges.

Red’s Nutrition Tip

These Greek chicken tzatziki bowls are a hearty, healthy, and filling meal, thanks to the combination of potatoes and chicken. Not only is protein incredibly satiating, particularly low-calorie, high protein foods such as chicken thighs, but white potatoes are considered one of the most filling foods.

Serving Suggestions

These Greek chicken bowls are a balanced meal with protein, carbohydrates, fiber, and fats. That said, they can easily be adapted to suit your personal calorie or macro needs. For example:

  • To add more protein, add an additional 1/2 pound of chicken thighs to the recipe.
  • To make it low carb, swap the potatoes for cauliflower rice.
  • To make it lower in fat, swap the chicken thighs for chicken breasts, cut the olive oil in half, and/or use tzatziki sauce made with fat-free yogurt.
  • To make them more filling, serve them with a side of pita bread.
Cast iron skillet with seared Greek chicken thighs.

Storage + Reheating

To Refrigerate: Allow the chicken and potatoes to cool completely, then add them to an airtight container and store them in the refrigerator for up to 4 days. The veggies and tzatziki sauce can be stored in separate airtight containers in the refrigerator for up to 5 days.

To Freeze: Once cooled, you can freeze cooked chicken and potatoes by adding them to an airtight container and storing them in the freezer for up to 3 months. Freezing the veggies and tzatziki sauce is not recommended.

To Reheat: Once thawed, the chicken and potatoes can be reheated in the oven in a baking dish at 300°F for 10-15 minutes or reheated in the microwave for 2-3 minutes or until warm.

Tzatziki chicken bowl with greek potato wedges, leafy greens, tomatoes, cucumber, and feta cheese.

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Close up of two Greek potato chicken tzatziki bowls with a side of pita bread and fresh mint on a white background.

Greek Potato Chicken Tzatziki Bowls

Author: Stephanie Kay

These Greek chicken tzatziki bowls with lemon-roasted potatoes are a delicious and easy dinner idea. Plus, leftovers keep well, so you can whip them up for a weeknight meal and enjoy them for lunch for days to come.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Greek
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Ingredients

Potatoes:

  • 4 potatoes, cut into wedges
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice (about 1 lemon)
  • 2 cloves garlic, finely minced or grated
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1 pinch black pepper

Chicken:

  • 1 pound boneless skinless chicken thighs
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice (about 1 lemon)
  • 4 cloves garlic, finely minced or grated
  • 1 teaspoon dried oregano
  • 1/4 teaspoon paprika
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper

Bowls:

  • 2 cups tzatziki sauce
  • 4 cups leafy greens
  • 1/2 cucumber, diced
  • 1 cup grape tomatoes, quartered
  • 1/2 cup kalamata olives, pitted and halved
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup feta cheese, crumbled
  • Lemon wedges, to serve
  • Fresh herbs, such as dill or parsley, to serve

Instructions

  1. Preheat the oven to 400°F and line a large baking sheet with parchment paper.
  2. In a medium bowl, add the potato wedges and the marinade ingredients: olive oil, lemon juice, lemon zest, minced garlic, dried oregano, salt, and pepper, and, using tongs or your hand, toss until the potatoes are well coated.
  3. Add the potato wedges to the baking sheet and then transfer them to the oven to bake for 20-25 minutes or until the potatoes are golden brown and can easily be pierced with a fork.
  4. In the same bowl, add the chicken thighs and the marinade ingredients: olive oil, lemon juice, minced garlic, dried oregano, paprika, salt, and pepper, and, using tongs or your hand, toss until the chicken thighs are well coated.
  5. In a pan or skillet on medium-high heat, working in batches, add the chicken thighs and cook for 5-6 minutes per side or until the chicken is cooked through to an internal temperature of 165°F. Once cooked, transfer the chicken thighs to a plate and set aside.
  6. While the chicken is resting, chop the cucumbers, cherry tomatoes, olives, fresh herbs, and lemon wedges.
  7. In a shallow serving bowl, dollop 1/2 cup of the tzatziki sauce into the bowl and then, using the back of a spoon, spread it across the bowl. Top with a handful of leafy greens, sliced cucumber, cherry tomatoes, and olives, then add roasted potatoes, sliced chicken, and a sprinkle of feta cheese, fresh herbs, and a lemon wedge.
  8. Leftover potatoes and chicken can be cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Chicken Breasts: Swap the chicken thighs for 1 pound of boneless, skinless chicken breasts.

To Use Garlic Powder: Swap every 2 garlic cloves for 1 teaspoon of garlic powder.

To Use Fresh Oregano: Swap the dried oregano for 1 tablespoon of fresh oregano.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 580 calories
  • Sugar: 10 grams
  • Fat: 28 grams
  • Carbohydrates: 46 grams
  • Fiber: 7 grams
  • Protein: 39 grams

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Tzatziki

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Learn how to make homemade tzatziki sauce with this quick and easy recipe. Ready in 10 minutes, it’s the perfect condiment for any Mediterranean meal.

Close up of a small bowl of homemade tzatziki sauce with olive oil and dill on top with a serving spoon on a plate with pita bread.

While it’s easy to find tzatziki in most grocery stores, it’s so easy and inexpensive to make at home. With a handful of ingredients, you can create a rich and creamy cucumber yogurt dip that works well as a snack or a tasty sauce for grilled meats and salads. Not to mention, it keeps well in the fridge, so you can enjoy it for days and weeks to come.

So, if you’ve been looking to try tzatziki, give this easy tzatziki sauce recipe a try, I’m confident you’re going to love it.

Ingredients for homemade tzatziki sauce: Greek yogurt, English cucumber, garlic, lemon, olive oil, fresh mint, fresh dill, salt, and black pepper.

Ingredients + Substitutions

  • Greek Yogurt – Tzatziki is made with plain Greek yogurt; however, you can use whole milk, 2%, or low-fat yogurt. While traditional tzatziki sauce is made with strained yogurt, you can use Greek yogurt, regular yogurt, or sour cream if needed.
  • Cucumber – I prefer English cucumbers, as they have fewer and smaller seeds, but any style of cucumber will work.
  • Garlic – To flavor the tzatziki sauce, feel free to add more if you like it garlicky.
  • Lemon Juice – To add some acidity and balance the flavors. I think fresh lemon juice works best, but concentrate will also work.
  • Olive Oil – To ensure the tzatziki sauce is creamy, you can use regular or extra virgin olive oil.
  • Fresh Herbs – The recipe calls for a mixture of fresh dill and mint, however, you can also use parsley and/or dried herbs if needed. See the notes section of the recipe card for details.
Glass bowl with Greek yogurt, shredded cucumber, grated cucumber, olive oil, lemon juice, chopped dill, chopped mint, salt, and black pepper.

Dietary Adaptions

To Make it Gluten-Free: No adaptations are needed; tzatziki sauce is gluten-free.

To Make it Dairy-Free: Swap the Greek yogurt for coconut yogurt.

Glass bowl with creamy cucumber yogurt dip.

Red’s Nutrition Tip

While most people don’t consider it, homemade tzatziki sauce is a great source of protein. Not only is Greek yogurt high in protein, but when made with fat-free yogurt, it’s one of the best high-protein, low-calorie foods.

Serving Suggestions

Tzatziki can be used as a dip, sauce, condiment, or dressing. Some of my favorite ways to use tzatziki are:

  • Served with pita bread
  • Served with fresh veggie
  • Spread into sandwiches
  • Spread into gyros
  • Dolloped onto salads
  • As a dip for falafels
  • As a condiment for grilled meats
  • As a salad dressing
Platter with pita chips with tzatziki with lemon wedges and fresh mint on the side on a white background.

Storage

Homemade tzatziki sauce can be stored in an airtight container in the fridge for up to 2 weeks.

Recipes with Tzatziki Sauce:

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Close up of a small bowl of homemade tzatziki sauce with olive oil and dill on top with a serving spoon on a plate with pita bread.

Tzatziki

Author: Stephanie Kay

Ready in 10 minutes, this healthy homemade tzatziki sauce is easy to make and works well as a dip or a sauce.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 2.5 cups 1x
  • Category: Snacks
  • Method: No Cook
Print Recipe

Ingredients

  • 2 cups Greek yogurt
  • 1 English cucumber
  • 2 tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 2 cloves garlic, grated
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons chopped fresh mint
  • 1/2 teaspoon salt

Instructions

  1. Using a box grater on a cutting board or a food processor with the shredding blade, grate the cucumber into small pieces. Then transfer the grated cucumber to a fine mesh sieve, tea towel, or double lined paper towels, sprinkle with a pinch of salt, and press out as much water as possible.
  2. In a medium bowl, add the Greek yogurt, grated cucumber, lemon juice, olive oil, grated garlic, chopped dill, chopped mint, and salt and stir until well combined.
  3. Once mixed, taste and adjust the seasoning with additional herbs, salt, and pepper as desired.
  4. The tzatziki sauce can be served immediately or stored in an airtight container in the fridge for up to 2 weeks.

Notes

To Use Garlic Powder: Swap the garlic cloves for 1 teaspoon of garlic powder.

To Use Dried Dill: Swap the fresh dill for 1 teaspoon of dried dill.

To Use Dried Mint: Swap the fresh mint for 1 teaspoon of dried mint.

Nutrition

  • Serving Size: 1/4 cup
  • Calories: 75 calories
  • Sugar: 3 grams
  • Fat: 4 grams
  • Carbohydrates: 4 grams
  • Fiber: 0 grams
  • Protein: 6 grams

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Sweet Potato and Sausage Frittata

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This sweet potato and sausage frittata is a hearty meal packed full of protein and veggies. It’s filled with roasted sweet potatoes, ground sausage, and spinach and is incredibly easy to make.

Plate with two slices of sweet potato and sausages frittata with a glass of orange juice, parsley, and crusty bread in the background.

I’ve said it before, and I’ll say it again: eggs are a highly underrated ingredient. Not only are they incredibly nutritious, containing vitamin D, A, and E, choline, iron, and folate, but they are versatile and work for any meal of the day.

While they are commonly thought of as a “breakfast food” in North America, the truth is there is no such thing as breakfast food. Food is food, and there are no rules about when you can eat it. So, whether you need a new make-ahead breakfast or an easy dinner idea, this sweet potato and sausage frittata recipe is absolutely delicious and a little something to take your egg recipes to the next level.

SKillet with sweet potato and sausage frittata with salt, parsley, and bread on the side with a plate with gold fork and knife and a tea towel.

Why You’ll Love It

  • High in Protein – The combination of eggs and sausage gives this frittata over 20 grams of protein per serving.
  • Keeps Well – This sausage and sweet potato frittata is a great meal prep idea as it keeps in the fridge for days.
  • Versatile – This recipe works well for breakfast, brunch, lunch, or dinner.
Ingredients for sausage sweet potato frittata: pork sausage, sweet potatoes, onion, spinach, eggs, milk, salt, and pepper.

Ingredients + Substitutions

  • Sausage – To add some animal protein. I used pork breakfast sausage, but you can use Italian sausage or chicken sausage if preferred.
  • Sweet Potatoes – To add some complex carbohydrates. The recipe calls for sweet potatoes, but white potatoes will also work.
  • Spinach – To add some veggies and fiber. The recipe calls for fresh spinach, but you can use frozen spinach if needed; see the notes section of the recipe card for details.
  • Onion – To add some flavor. The recipe calls for a whole onion, but you can use onion powder if needed; see the notes section of the recipe card for details.
  • Eggs – To add some more protein and healthy fats. I opted to use whole eggs, but you can use egg whites if preferred; see the notes section of the recipe card for details.
  • Milk – To make the egg mixture and add some protein.
  • Salt and Pepper – To season.
Sheet pan with parchment paper with raw diced sweet potatoes on top.
Sheet pan with parchment paper with roasted sweet potatoes on top.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free sausages.

To Make it Dairy-Free: Swap the milk for unsweetened almond milk.

Skillet with sautéed onion, browned sausage, diced sweet potatoes, and wilted spinach.
Skillet with onion, sausage, sweet potatoes, and spinach covered in an egg mixture.

Red’s Nutrition Tip

While I opted to use sweet potatoes in this frittata, you can certainly use white potatoes if preferred. In fact, sweet potatoes and white potatoes are much more nutritionally similar than people think, and white potatoes are one of the most filling foods.

Serving Suggestions

This sausage and sweet potato frittata is a good source of protein and fat. To make it a more balanced meal, I recommended serving it with a source of carbohydrates, such as bread. Moreover, you can adapt the recipe to meet your personal calorie or macro needs. For example:

  • To make it higher in protein, add an additional 1/2 pound of sausage to the recipe.
  • To add some carbohydrates, serve it with a side of crusty bread or breakfast potatoes.
  • To add fiber, add some veggies, such as zucchini and mushrooms, along with the spinach.
  • To make it lower in fat, swap the pork sausage for chicken sausage.
  • To add fat, add some shredded cheese to the egg mixture.
  • To add flavor, add a dash of hot sauce to the egg mixture.
Close up of a skilelt with sausage and sweet potato frittata with a slice on a spatula on top.

Storage + Reheating

To Refrigerate: Allow the frittata to cool completely, cover the dish with aluminum foil or plastic wrap, or transfer the leftover pieces to an airtight container and store them in the refrigerator for up to 4 days.

To Freeze: Allow the sausage sweet potato frittata to cool completely, then transfer slices to an airtight container and store them in the freezer for up to 3 months.

To Reheat: To reheat whole, allow the sweet potato and sausage frittata to thaw completely or reheat directly from the fridge, uncovered, by baking in the oven at 350°F for 15-20 minutes or until heated through. Individual pieces can be reheated in an oven-proof dish in the oven at 350°F for 5-10 minutes or in a microwave-safe container in the microwave for 1-2 minutes.

Close up of two slices of sweet potato and sausage frittata on a white plate with gold utensils with a small glass of orange juice and parsley in the background.

More Frittata Recipes:

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Plate with two slices of sweet potato and sausages frittata with a glass of orange juice, parsley, and crusty bread in the background.

Sweet Potato and Sausage Frittata

Author: Stephanie Kay

Packed with over 20 grams of protein per slice, this sausage and sweet potato frittata is a healthy meal idea that works for breakfast, lunch, or dinner.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 6 slices 1x
  • Category: Breakfast
  • Method: Baked
Print Recipe

Ingredients

  • 2 tablespoon olive oil
  • 2 small sweet potatoes, peeled and diced (about 2 cups)
  • 1 pound pork sausage, casings removed
  • 1 onion, diced
  • 2 cups spinach, roughly chopped
  • 8 large eggs
  • 1/3 cup milk
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions

  1. Preheat the oven to 400°F.
  2. Line a large baking sheet with parchment paper, add diced sweet potato, drizzle with 1 tablespoon of olive oil, and toss to coat. Transfer the baking sheet to the oven and bake for 15 minutes until the sweet potatoes are just tender enough to be pierced with a fork. Once cooked, remove from the oven and set aside
  3. In a 10-inch cast iron skillet or oven-proof pan on medium heat, warm the remaining olive oil, add the diced onion, and cook for 3-4 minutes until tender, stirring occasionally.
  4. Increase the temperature to medium-high heat, add the ground pork, and cook for an additional 4-5 minutes, breaking it apart with a wooden spoon or spatula, until no longer pink, cooked through, and lightly browned.
  5. While the pork is cooking, in a medium bowl, crack the eggs, add the milk, salt, and pepper, and whisk until well combined, then set aside.
  6. Add the roasted sweet potatoes and spinach, stirring to incorporate them with the pork mixture, and cook for an additional minute until the spinach is wilted.
  7. Pour egg mixture into the pan, spreading it out evenly to cover the sweet potato and sausage mixture.
  8. Keep the pan on the heat and continue cooking, without stirring, until the egg set on the side of the pan, about 3 minutes.
  9. Then transfer the cast iron skillet to the oven to bake for 10-15 minutes until the eggs are set and the frittata is cooked through.
  10. Once cooked, the frittata can be served immediately or cooled, and any leftovers can be stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Onion Powder: Swap the onion for 1 teaspoon onion powder, skip step #3, and add in step #6.

To Use Frozen Spinach: Swap the fresh spinach for 1/4 cup frozen spinach. Thaw the spinach completely, then press it to remove any excess water, and add it in step #6.

To Use Egg Whites: Swap the whole eggs for 2 cups of liquid egg whites.

To Make it in a Pie Dish: Prepare the sweet potatoes, sausage, onions, and spinach in a pan as per steps #1 to #6, then transfer it to a greased pie dish, pour egg mixture over top, and transfer it to the oven to make for 20-25 minutes or until set.

Nutrition

  • Serving Size: 1 slice
  • Calories: 451 calories
  • Sugar: 4 grams
  • Fat: 35 grams
  • Carbohydrates: 13 grams
  • Fiber: 2 grams
  • Protein: 21 grams

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About Stephanie

I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

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