Stephanie Kay Nutrition

Real Food for Real Life

Quinoa Edamame Salad

Published on by

This Asian-inspired quinoa edamame salad is a quick, easy, and colorful salad that works equally well as a main course or a side dish. Covered in a sesame ginger dressing, this salad is full of fiber and flavor in every bite.

Large white bowl with quinoa edamame salad with a silver serving spoon with a jar of ginger sesame dressing on the sie with a bowl of chopped cilantro and sesame seeds on a white background.

If you’ve been around here for a while, you’ll know I love a make-ahead salad. By combining whole grains, legumes, and hearty veggies, you can easily make a delicious and nutritious salad that lasts in the fridge for multiple days, so you can enjoy it for easy grab-and-go meals, and this easy edamame quinoa salad recipe is exactly that.

Close up of edamame quinoa salad with ginger sesame dressing and cilantro in the background.

Why You’ll Love It

  • Keeps Well – This edamame quinoa salad keeps well in the fridge for days, making it a great meal prep salad.
  • High in Fiber – The combination of quinoa, edamame, and veggies gives this salad 5 grams of fiber per serving.
  • Full of Vegetarian Protein – The combination of edamame and quinoa ensures this salad has 8 grams of plant-based protein per serving.
Jar of sesame ginger dressing with bowls of raw quinoa, cilantro, shredded carrots, shredded cabbage, sliced green onion, frozen edamame, sesame seeds, and a red bell pepper.

Ingredients + Substitutions

  • Quinoa – To add some plant-based protein to the salad. You can use white quinoa, red quinoa, or tri-color quinoa blend.
  • Edamame – To add some more plant-based protein and fiber. You can use whole frozen edamame beans or shell edamame pods if preferred.
  • Veggies – A combination of red pepper, carrots, red cabbage, green onion, and cilantro to add some fiber and micronutrients. English cucumber and green cabbage would also work well.
  • Sesame Oil – To flavor the salad dressing and add some healthy fats. You can use regular or toasted sesame oil.
  • Olive Oil – To add more oil without overpowering the sesame flavor of the dressing.
  • Rice Vinegar – To balance the acidity of the dressing, lime juice will also work.
  • Soy Sauce – To add some saltiness to the dressing. You can use regular or low-sodium soy sauce.
  • Honey – To add a hint of sweetness to the dressing, maple syrup will also work.
  • Ginger – To give the dressing a ginger flavor. I recommended using fresh ginger for the best results, but ginger powder will also work. See the notes section of the recipe card for details.
  • Garlic – To flavor the dressing. The recipe calls for garlic cloves, but garlic powder will also work. See the notes section of the recipe card for details.
  • Sesame Seeds – To serve, although optional. You can use black, white, or toasted sesame seeds.
Small jar of sesame ginger dressing with a small silver spoon and striped white and grey tea towel on a white background.

Dietary Adaptions

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

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

Large white mixing bowl of cooked quinoa.
Large white mixing bowl of cooked quinoa, shredded carrots, shredded cabbage, diced red bell pepper, edamame, cilantro, and green onion.

Red’s Nutrition Tip

Unlike animal protien, plant protein sources are not complete proteins as they either do not contain all amino acids or do not contain them in optimal ratios. Fortunately, by combining plant proteins and/or eating a wide variety of sources, you can ensure you’re eating an optimal amount. Combining quinoa and edamame in this salad makes it a more complete vegetarian protein source.

Serving Suggestion

This quinoa edamame salad is a good source of carbohydrates, fiber, and healthy fats, with a moderate amount of protein. To make it a more balanced meal, I recommend adding an additional source of protein to the salad, such as:

Large bowl of edamame quinoa salad on a white background.

Storage

To Refrigerate: Once dressed, this quinoa edamame salad can be stored in an airtight container in the fridge for up to 4 days.

To Meal Prep: If making this quinoa edamame salad ahead of time, prepare the salad and sesame ginger dressing and store them in separate airtight containers. When you are ready to eat, cover the salad with dressing and toss to combine.

Serving of edamame quinoa salad in a white bowl with a serving spoon and sesame oil dressing in the background.

More Quinoa Salad Recipes:

Turkey Taco Skillet

Published on by

Ready in 30 minutes, this easy turkey taco skillet is packed full of protein and flavor. Serve it with a side of tortilla chips or rice for a healthy and family-friendly weeknight dinner.

Ground turkey taco skillet with sliced avocado, chopped cilantro, shredded cheese, and sliced green onion on top with a side of lime wedges, tortilla chips, a tea towel, and serving spoon on a white background.

Turn Taco Tuesday inside out with this easy turkey taco skillet recipe. It’s everything you love about turkey tacos made in a single pan and can be enjoyed on its own as a low-carb meal or wrapped in corn tortillas for a full taco experience.

And the best part is, leftovers keep incredibly well, so you can enjoy them for lunches and dinners for days to come. When you’re ready to eat, serve it up with sour cream, salsa, or guacamole for a Tex-Mex-inspired meal prep idea.

Close up of a turkey taco skillet in a cast-iron pan with a serving spoon with tortilla chips in the background.

Why You’ll Love It

  • Made in One Pan – This one-pan ground turkey taco skillet keeps prep and cleanup to a minimum.
  • Quick and Easy – This recipe is ready in 30 minutes, making it a great healthy weeknight dinner idea.
  • High in Protein – The combination of ground turkey, black beans, and cheese ensures each serving contains almost 40 grams of protein.
  • High in Fiber – The combination of black beans, corn, and veggies gives this ground turkey skillet 12 grams of fiber per serving.
White plate with ground turkey with a yellow onion, bell peppers, and small bowls of diced tomatoes, black beans, frozen corn, taco seasoning, and shredded Mexican cheese.

Ingredients + Substitutions

  • Ground Turkey – To add some protein. You can use regular, lean, or extra-lean ground turkey, or swap it for ground chicken or ground beef instead.
  • Onion + Bell Peppers – To add some veggies. The recipe calls for a red and green bell pepper, but you can use any colors you like.
  • Tomatoes – To add some more veggies. I used diced tomatoes, but crushed or diced fire-roasted will also work.
  • Black Beans – To add some plant-based protein and fiber. The recipe calls for black beans, but pinto beans would also work well.
  • Corn – To add some more fiber and carbohydrate. The recipe calls for frozen corn, but canned corn will also work.
  • Taco Seasoning – A mixture of chili powder, smoked paprika, garlic powder, cumin, and salt to season the taco skillet. If preferred, you can use a ready-made taco seasoning; see the notes section of the recipe card for details.
  • Cheese – To add some healthy fats and a cheesy-pull-apart topping.
Cast-iron skillet with cooked ground turkey, onion, and bell pepper.
Cast-iron skillet with cooked ground turkey, onion, bell pepper, and taco seasoning.

Dietary Adaptions

To Make it Dairy-Free: Omit the shredded cheese or use dairy-free cheese.

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

Cast-iron skillet with cooked taco ground turkey mixture, black beans, diced tomatoes, and frozen corn.
Cast-iron skillet with cooked turkey taco filling.

Red’s Nutrition Tip

This turkey taco skillet is a great recipe for a weight loss goal. The use of ground turkey as a high-protein, low-calorie food helps to ensure the dish is filling while being low in fat, making it easier to enjoy delicious food and maintain a calorie deficit.

Serving Suggestions

This turkey taco skillet is a great source of protein, fiber, and fats. While it can be eaten on its own, serving it with a source of carbohydrates will make it a more filling and balanced meal. Plus, it can easily be adapted to suit your personal calorie or macro needs, for example:

  • To add some complex carbohydrates, serve it with some white rice, brown rice, corn tortillas, or tortilla chips.
  • To add some healthy fat, top it with some sour cream, sliced avocado, or guacamole.
  • To add some flavor, top it with some salsa, hot sauce, pickled red onions, or chopped cilantro.
  • To keep it low carb, serve it on top of some cauliflower rice or green salad.
Close up of a cast-iron pan with turkey taco mixture with melted cheese on top and cilantro on top.

Storage + Reheating

To Refrigerate: Allow any leftover turkey taco skillet to cool completely and then transfer it to an airtight container and store it in the fridge for up to 5 days.

To Freeze: Once cooled completely, leftover ground turkey taco skillet can be stored in an airtight container in the freezer for up to 3 months.

To Reheat: Allow leftovers to thaw, then reheat them in the oven at 350°F for 10-20 minutes or in the microwave for 2-3 minutes.

Serving of turkey taco skillet on a dark plate with tortilla chips and a fork.

More Ground Turkey Recipes:

12 Ways to Eat Less Sugar

Published on by

While most people know added sugar can be problematic for health, many Americans still consume too much. Here are some simple tips to eat less sugar that you can implement today.

Bakery-style mixed berry muffins and double chocolate muffins in a wood basket with a tea towel.

Table of contents

How much sugar is too much sugar?

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% (1). 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 recommendation is specific to added sugar and does not include natural sugar. Added sugars are refined sugars added to processed foods such as cane sugar, white sugar, brown sugar, and corn syrup, while natural sugars are those naturally occurring in whole, unprocessed foods, including fruits, vegetables, and milk.

Natural sugars are a healthier choice than added sugars, given that they are naturally present alongside complex carbohydrates, protein, fats, fiber, micronutrients, and antioxidants, while added sugars are void of nutrients and are, therefore, often referred to as “empty calories”.

Although both natural and added sugars can be included in a healthy diet, in excess, the consumption of added sugar has been shown to contribute to various health problems, including weight gain, obesity, chronic inflammation, type 2 diabetes, heart disease, and tooth decay (2, 3, 4, 5, 6). Therefore, limiting the consumption of added sugar is vital for optimal health.

Infographic on how to eat less sugar.

How To Eat Less Sugar

Here are some simple tips and healthy eating habits that can help minimize your added sugar intake without avoiding it altogether.

1. Prioritize whole foods.

One of the simplest ways to eat less sugar is to prioritize the consumption of whole foods. By eating and cooking unprocessed or minimally processed foods, such as fruits, vegetables, whole grains, legumes, nuts, seeds, milk, poultry, seafood, and meat, you can easily reduce the sugar in your diet without much effort.

Not only are whole foods void of added sugar, but they are rich in vitamins and minerals, and can easily be used to create well-balanced meals with protein, carbohydrates, fiber, and fats.

2. Read food labels.

While prioritizing whole foods is an important strategy for reducing sugar intake, for most, it’s unrealistic to only eat unprocessed foods. Therefore, when opting for packaged foods, it’s important to read labels to determine if and how much added sugar the item contains.

The nutrition facts label on packaged foods will list the “Total Sugars” content and the “Added Sugars” content. “Total Sugars” includes all sugars present, both natural and added, while “Added Sugars” only accounts for those added during the processing of the product (7). Whenever possible, opt for items with little or no added sugar.

3. Be mindful of “healthy” processed foods.

Food labels and food marketing can be confusing. Attractive packaging, buzzwords, and label claims such as “natural”, “low calorie”, and “gluten-free” included by food manufacturers often lead consumers to believe that products are more nutritious than they are.

For instance, a “whole grain” granola bar may still contain a lot of added sugar, and a “low sugar” cereal may still include a long list of unhealthy additives and preservatives. For this reason, it’s important to read the nutrition labels on all products to review the ingredients and added sugar content, even those that have been presented as a “healthier” option.

4. Learn the code words for sugar.

Although added sugar is often clearly labelled as “sugar” or “table sugar” on food labels, it is also found under many different names. Words ending in -ose, such as glucose and dextrose, corn syrup, high fructose corn syrup, agave nectar, evaporated cane juice, and fruit juice concentrate, are all forms of added sugar.

By gaining a better understanding of the code words for sugar, you can more easily identify added sugar in ingredient lists and reduce your overall sugar intake.

5. Eat a savory breakfast.

Americans consume more added sugar at breakfast than at lunch or dinner (8). While drinks, desserts, and snacks are the primary sources of added sugar in the standard American diet, breakfast is a secondary contributor thanks to the popular consumption of breakfast cereals, pancakes, waffles, and sweetened yogurts (9).

By opting for a savory breakfast, such as eggs, omelets, tofu scramble, cottage cheese bowls, or avocado toast, you can reduce your daily sugar intake from the first meal of the day.

6. Limit sugary drinks.

Sugar-sweetened beverages are the leading contributors to added sugar consumption in the American diet. According to research, 63% of adults aged 18 or older drink sugar-sweetened beverages once daily or more (10). This accounts for 145 calories per day from sugary drinks alone.

By limiting your intake of flavored coffees, soft drinks, energy drinks, sports drinks, and fruit juice with added sugar, and opting for sugar-free beverages such as water, sparkling water, unsweetened tea and coffee, you can help to reduce your intake of added sugars.

7. Reach for high-protein snacks.

Many prepared snack foods, even “healthy” ones, are high in added sugar. While most people recognize that cookies, muffins, and brownies contain sugar, many brands of granola bars and protein bars also contain significant amounts of added sugar. Moreover, sugary snacks are some of the most hyper-palatable foods, making them very easy to overeat, leading to an increased sugar intake.

Not only are high-protein snacks generally lower in sugar than sugary snacks, particularly whole foods ones, but they are also more filling foods, especially when paired with a source of fiber. Snacks such as Greek yogurt and blueberries, cottage cheese and raspberries, beef jerky and carrots, boiled eggs and almonds are high-protein and high-fiber snacks you can enjoy to eat less sugar.

8. Reduce sugar in recipes.

When cooking or baking, look for ways to reduce the amount of sugar in the recipe. While this is not always necessary, as indulgence is an important part of a healthy diet, if you frequently consume baked goods, the total sugar content consumed can quickly add up.

If the recipe allows, you can swap refined sugar for natural sweeteners to further reduce the sugar content of a recipe. For example, you can use unsweetened applesauce or mashed bananas, which contain fiber and micronutrients, to replace some of the sugar and fat in cookies and muffins.

9. Make dressings and sauces.

Many commercially prepared sauces and dressings contain added sugars. Items such as spaghetti sauce, BBQ sauce, ketchup, and salad dressing often contain added sugar and, when collectively and frequently consumed, can significantly contribute to added sugar intake.

While you can certainly read labels and opt for brands and flavors without added sugar, these items are also very easy to make at home and can save you a lot of money in the process.

10. Practice portion control.

Although often overlooked, portion control is key to reducing sugar intake. By simply monitoring the portion size of the sugary foods you eat, you can drastically reduce your overall sugar intake. The objective is not to avoid them completely, but to enjoy them in moderate amounts as “discretionary calories” in the context of an otherwise healthy and balanced diet.

11. Manage hydration, sleep, and stress.

Drinking enough water can help reduce sugar cravings and help you eat less sugar. While sugar cravings are completely normal, and it’s ok to eat sugar occasionally, limiting total intake is important. Glucose is the body’s primary energy source, the fuel for our cells, and water is critical in its creation. While exactly how much water you need will vary from one person to the next, staying hydrated is another way you can help to minimize your sugar intake.

Moreover, lack of sleep and stress can cause people to eat more sugar. Lack of sleep increases the hunger-stimulating hormone ghrelin, decreases the appetite-suppressing hormone leptin, and decreases insulin sensitivity, often causing people to crave sweets and reach for sugary foods, while stress releases cortisol, which stimulates ghrelin production, which enhances appetite (11, 12, 13).

Practicing good sleep hygiene techniques, such as by going to bed at the same time every night, sleeping in a dark and cool room, avoiding digital devices at least 1 hour before bed, avoiding caffeine in the afternoon and evening, and exercising regularly, and practicing mindful eating to mitigate stress eating, are incredibly helpful to eating less sugar.

12. Enjoy your treats out of the house.

Your environment has a major impact on your eating habits, and keeping sugary foods out of the house can be a helpful strategy to eat less sugar. While some people have no issue with having sweet treats nearby, for some, it can amplify the “food noise” and make eating less sugar more difficult. If that’s the case, keeping sweet foods out of the house and only treating yourself when you’re at a cafe, bakery, or restaurant can be a beneficial strategy in reducing sugar intake.

The Bottom Line

While sugar can be included in a healthy diet, most Americans consume too much sugar. A diet high in added sugar is associated with an increased risk of many health conditions and diseases. To eat less sugar, prioritize whole foods, read labels, learn sugar code words, eat a savory breakfast, limit sugar drinks, eat high-protein snacks, reduce sugar in recipes, make your dressings and sauces, practice portion control, drink water, get good sleep, and manage stress.

Maple Nut and Seed Granola

Published on by

Made with rolled oats, pecans, pumpkin seeds, and naturally sweetened with real maple syrup, this maple granola recipe is the perfect balance of sweet, salty, and crunchy. And the best part is, it’s super easy to make!

Large baking sheet with parchment paper with maple granola with nuts and seeds with a large gold serving spoon.

When I began my healthy eating journey, granola was one of the first things I learned to make. Not only is it a great swap for processed cereal, but it’s incredibly versatile. Once you get the basics down, you can mix and match any ingredients you have on hand to make your own granola recipe.

This delicious maple nut and seed granola is made with whole grain oats, nuts, and seeds. This kid-friendly recipe is easy to make and a family-friendly breakfast or snack everyone can enjoy.

Small grey bowl with Greek yogurt, maple granola, and fresh strawberries and blueberries.

Why You’ll Love It

  • Quick and Easy – Made on a single sheet pan, this maple granola is easy to make and requires minimal cleanup.
  • Great for Snacks – Granola works equally well for on-the-go breakfasts and family-friendly snacks.
  • Keeps Well – Granola keeps well in the pantry, fridge, and freezer, so you can make a double or triple batch and enjoy it for weeks and months to come.
Bowls of rolled oats, pecans, sunflower seeds, coconut oil, maple syrup, vanilla, cinnamon, and salt on a white background.

Ingredients + Substitutions

  • Rolled Oats – To make the granola and add some complex carbohydrates. For the best results, use old-fashioned rolled oats. If needed, quick-cooking oats will work, however, instant oats and steel-cut oats are not recommended.
  • Pecans – To add some healthy fats and a bit of protein. You can use whole pecans, pecan halves, or chopped pecans, walnuts will also work well.
  • Pumpkin Seeds – To add some more healthy fats and a bit more protein, sunflower seeds would also work well.
  • Maple Syrup – To naturally sweeten the maple granola and add the flavor. For the best results, be sure to use real maple syrup.
  • Coconut Oil – To add some healthy fats and toast the granola. The recipe calls for coconut oil, but olive oil will also work.
  • Vanilla Extract – To add some flavor.
  • Cinnamon – To add more flavor, although optional. You can swap it for other warm spices such as nutmeg and/or ginger.
  • Salt – To balance the sweetness with a bit of salt.

While I didn’t include any in my recipe, once cooked, you can add some dried fruit, such as dried tart cherries, dried cranberries, dried blueberries, raisins, or dates, to make the granola extra tasty and sweet.

Large white mixing bowl with rolled oats, pecans, sunflower seeds, cinnamon, and salt.
Large white mixing bowl with rolled oats, pecans, sunflower seeds, cinnamon, salt, melted coconut oil, maple syrup, and vanilla extract.

Dietary Adaptions

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

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

Large baking sheet with parchment paper with rolled oats, pecans, sunflower seeds, cinnamon, salt, melted coconut oil, maple syrup, and vanilla extract.

Red’s Nutrition Tip

The combination of high-protein nuts and high-protein seeds in this maple granola recipe helps to boost the overall protein content of a dish that is typically high in carbohydrates and fats. Moreover, most granola is typically made with highly refined added sugar, so making it with maple syrup helps to add a small boost of micronutrients at the same time.

Serving Suggestions

This maple granola with nuts and seeds is a great source of carbohydrates, fiber, and healthy fats. To make it a more balanced meal, I suggest serving it with a source of protein, such as:

  • Greek yogurt
  • Skyr
  • Milk
  • Cottage cheese
  • Smoothie
  • Protein shake

To add more fiber, you can also serve the granola with some fresh fruit or dried fruit.

Close up of a baking sheet with parchment paper with maple pecan granola.

Storage

To Store: Once completely cool, transfer the maple granola to an airtight container or glass jar and store it in the pantry or a dark, cool place for up to 2 weeks.

To Freeze: Once completely cool, transfer the maple granola to an airtight container and store it in the freezer for up to 3 months. Allow to thaw for 5-10 minutes before eating.

More Homemade Granola Recipes:

Lemon Roasted Chicken and Potatoes

Published on by

Made on one pan with minimal ingredients, this lemon roasted chicken and potatoes is a quick, easy, and healthy recipe that serves a crowd. Plus, it’s high in protein, and leftovers keep well in the fridge and freezer!

Sheet pan of lemon roasted chicken and potatoes with chopped parsley on top and a tea towel on the side.

One-pan meals are one of my go-to dinner options when I want to minimize effort without compromising flavor. Just add some protein and carbs to a sheet pan, cover in a tasty sauce, pop it in the oven, and – voilà – you’ve got yourself a delicious meal!

Fortunately, this lemon-roasted chicken and potatoes recipe is absolutely delicious and does exactly that. It’s easy to make and quick enough for a weeknight dinner that the whole family can enjoy.

Close up of a sheet pan with parchment paper with roasted chicken thighs and potatoes with lemon slices and parsley on top.

Why You’ll Love It

  • Made on One Pan – This one pan meal keeps prep and cleanup to a minimum.
  • High in Protein – With over 30 grams of protein per serving, it’s a healthy and filling meal.
  • Full of Flavor – The simple combination of ingredients packs a ton of flavor in every bite.
  • Serves a Crowd – This lemon roasted chicken and potatoes is a great meal idea for a large group, as you can easily double or triple the recipe without much effort.
Ingredients on a white background; plate of chicken thighs, white potatoes, olive oil, lemons, garlic, dried oregano, and smoked paprika.

Ingredients + Substitutions

  • Chicken – To add some protein. The recipe calls for bone-in chicken thighs, as I think they provide the best flavor, but you can use boneless chicken thighs, or chicken breast is preferred. See the notes section of the recipe card for details.
  • Potatoes – To add some complex carbohydrates. While you can use any type of potato, I think Yukon gold potatoes or yellow potatoes work best.
  • Lemons – To flavor the chicken and potatoes. The recipe calls for whole lemons, but you can use bottled lemon juice if preferred. See the notes section of the recipe card for details.
  • Olive Oil – To add some healthy fats and make the marinade.
  • Garlic – To flavor the marinade. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
  • Oregano – To flavor the potatoes. The recipe calls for dried oregano, but you can use fresh oregano if preferred. See the notes section of the recipe card for details.
  • Paprika – To flavor the chicken thighs. I used smoked paprika, but sweet paprika will also work.
  • Salt and Pepper – To season.
  • Parsley – To serve, although optional.
Glass bowl with olive oil, lemon juice, minced garlic, dried oregano, salt, black pepper, and sliced potatoes.
Glass bowl with olive oil, lemon juice, minced garlic, dried oregano, paprika, salt, black pepper, and bone-in chicken thighs.

Dietary Adaptions

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

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

Sheet pan with roasted potato wedges and roasted bone-in chicken thighs.

Red’s Nutrition Tip

For this Greek lemon chicken and potatoes recipe, I opted to use bone-in chicken thighs because I think they have better flavor, but you can use boneless chicken thighs or chicken breasts if preferred. Although chicken thighs are thought to be a less healthy cut of chicken, the nutritional value of chicken breasts and chicken thighs is very similar.

Serving Suggestions

This lemon garlic chicken and potatoes recipe is a good source of protein, carbohydrates, and fats. To make it a more balanced meal, I would suggest serving it with some vegetables to increase the fiber content, such as:

  • Green beans
  • Broccoli
  • Asparagus
  • Brussels sprouts
  • Green salad
Close up of a sheet pan with lemon garlic chicken thighs and lemon potatoes.

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.

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.

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.

Grey bowl of lemon roasted chicken thighs and potatoes with gren beans, lemon slices and parsley on a white background.

More One-Pan Dinner Recipes:

Reverse Dieting 101: How Does it Work?

Published on by

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

Published on by

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:

How to Improve Digestion

Published on by

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

Published on by

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:

18 Anti-Inflammatory Foods

Published on by

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

Published on by

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:

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

Published on by

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?

Published on by

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

Published on by

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.

More Italian Soup Recipes:

12 Fermented Foods to Boost Digestion

Published on by

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.

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.

Learn More