Blog - Page 13 of 59 - Stephanie Kay Nutrition

Couscous Kale Salad

Published on December 15, 2024 by Stephanie Kay

Filled with sweet cranberries and salty feta cheese, this couscous kale salad is loaded with colors, flavors, and texture. Enjoy it as a side dish or top it with your favorite protein for a healthy lunch or dinner.

Bowl of couscous kale salad with feta cheese, cranberries, and hazelnuts on a stripped green tea towel with a gold spoon.

This kale couscous salad is a great winter salad for holiday gatherings and weeknight meals. Not only is it quick and easy to make, but the combination of kale, dried cranberries, and feta cheese fills it with festive flavors and colors.

Plus, thanks to its hearty texture, it keeps well in the fridge for several days, so you can make it ahead of time or store leftovers for lunch the next day.

Bowl of kale couscous salad feta cheese.

Why You’ll Love It

Quick and Easy – If you can boil water, you can make this kale couscous salad recipe.
Full of Flavor – The combination of sweet cranberries, salty cheese, and lemony dressing ensures this salad is full of flavor in every bite.
Full of Fiber – The plant-loaded salad contains 3 grams of fiber per serving.

Ingredients for kale couscous salad: pearl cousous, kale, dried cranberries, feta cheese, hazelnuts, parsley, and lemon dressing.

Ingredients + Substitutions

Couscous – To add some complex carbohydrates to the salad. I used pearl couscous, also known as Israeli couscous, in the recipe but any style of couscous will work well.
Kale – To add some leafy greens and micronutrients. I use curly kale but lacinato kale or spinach would also work well.
Dried Cranberries – To add a hint of sweetness to the salad, golden raisins or chopped dates would also work well.
Red Onion – To add some color and crunch.
Feta Cheese – To add a bit of protein and a salty bite.
Hazelnuts – To add some healthy fats, almonds or sunflower seeds would also work well.
Olive Oil – To make the dressing.
Lemon Juice – To balance the acidity of the dressing. I used fresh lemon juice but lemon juice concentrate or red wine vinegar would also work well.
Dijon Mustard – To emulsify the dressing.
Garlic – To add some flavor. I used a garlic clove but you can use garlic powder if preferred, see the notes section of the recipe card for details.
Salt and Pepper – To season the salad.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free couscous or swap the couscous for 2 cups of cooked chickpeas.

To Make it Dairy-Free: Omit the feta cheese.

Jar of lemon vinaigrette with half a lemon and a bowl of kale in the background.

Red’s Nutrition Tip

While this salad contains 6 grams of sugar per serving, it’s important to note that this is natural sugar from the dried cranberries. Although some brands of dried fruit will contain added sugar, by simply reading the ingredients label you can easily opt for a version that does not contain any.

Serving Suggestions

This couscous kale salad is a great source of complex carbohydrates, fiber, and healthy fats. Adding a source of protein to the salad will create a balanced meal. I think this salad would pair well with:

Plate of kale couscous salad with grilled chicken on top with a fork and a side of crumbled feta cheese and dried cranberries.

Storage

Transfer the kale couscous salad to an airtight container and store it in the fridge for up to 2 days.

More Couscous and Kale Salad Recipes:

Egg, Sausage, and Bread Casserole

Published on December 12, 2024 by Stephanie Kay

This savory egg, sausage, and bread casserole is everything you love about breakfast baked into a single dish. Loaded with flavor and protein, it’s a great dish for a delicious and nutritious morning meal.

White baking dish with egg, sausage, and bread casserole with a slice on a spatula.

If you enjoy a classic American breakfast, you’re going to love this breakfast sausage casserole. Inspired by Italian strata and savory bread pudding, this recipe combines eggs, sausage, bread, cheese, and veggies into one pan that is perfect for Christmas morning or a weekend brunch.

And the best part is, this recipe is super versatile. Once you get the basic concept down, you can mix and match the ingredients to use different types of bread, sausage or bacon, vegetables, and cheeses to make any flavor of breakfast casserole you like.

Slice of bread, egg, and sausage breakfast casserole on a while plate with a fork and a side of fresh parsley.

Why You’ll Love It

Easy to Make – This dump-and-bake recipe is simple to prepare and minimizes cleanup.
Balanced Meal – The breakfast casserole is a well-balanced meal idea complete with protein, complex carbohydrates, fiber, and fats.
High in Protein – With over 20 grams of protein per slice, this sausage breakfast casserole is a protein-packed meal.
Keeps Well – This casserole keeps well in the fridge and freezer making a great make-ahead meal.

Ingredients for bread, egg, and sausage breakfast casserole: white bread, pork sausage, eggs, milk, cheddar cheese, onion, garlic, mushrooms, and spinach.

Ingredients + Substitutions

Bread – To add some complex carbohydrates. While you can use any white bread you like, I think sourdough and Italian bread work best.
Sausage – To add some animal protein. I used pork sausage, but chicken sausage and turkey sausage would also work well.
Eggs – To add some protein and healthy fats.
Milk – To add some more protein and make the egg mixture. I used 2% milk, but whole milk and skim milk will also work, you can also use heavy cream or half-and-half if you want to make the casserole extra rich.
Onions and Garlic – To add some flavor. The recipe calls for an onion and garlic cloves, but you can use onion powder and garlic powder if needed, see the notes section of the recipe card for details.
Mushrooms – To add some veggies and micronutrients. I used button mushrooms but you can use any style of mushrooms you enjoy.
Spinach – To add some leafy greens.
Cheese – To add some more protein and healthy fats. The recipe calls for sharp cheddar cheese, but Gruyère cheese would also work very well.
Salt and Pepper – To season.

Baking dish day old Italian bread cubes.

Baking dish with bread cubes and cooked pork sausage.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free bread and gluten-free breakfast sausage.

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

Baking dish with bread cubes, pork sausage, sautéed onion, garlic, spinach, and mushrooms.

Baking dish with bread cubes, pork sausage, vegetables, egg mixture, and shredded cheese on top.

Red’s Nutrition Tip

Conventional diet wisdom has led many to believe that bread is “unhealthy” or “fattening” but, unfortunately, this could not be further from the truth. Not only does no single ingredient cause weight gain, but bread is a great source of complex carbohydrates, fiber, and micronutrients. That said, it is important to opt for bread with simple yet quality ingredients, such as flour, water, salt, and yeast, which is why sourdough is considered the healthiest bread.

Serving Suggestions

This breakfast casserole is a balanced meal with protein, carbohydrates, fiber, and fats and can be enjoyed on its own as a hearty, filling, and balanced breakfast. If needed, you can also adapt the recipe to meet your personal dietary needs, for example:

To increase the protein content, add 1/2 pound of sausage to the recipe and/or serve it with a side of Greek yogurt or skyr.
To decrease the fat content, swap the pork sausage for chicken or turkey sausage, the milk for skim milk, and/or use low-fat cheddar cheese.
To add more fiber, swap the white bread for whole-wheat bread, add another cup of spinach, and/or serve the breakfast casserole with a side of fresh fruit.

Baking dish with egg, sausage, and bread breakfast casserole.

Storage + Reheating

To Refrigerate: Allow the baked casserole to cool completely and then cover with aluminum foil or plastic wrap or transfer it to an airtight container and store it in the fridge for up to 5 days.

To Freeze: To freeze sausage breakfast casserole, cool completely, cover the baking dish with plastic wrap and/or aluminum foil, and then place the entire baking dish in a freezer-safe bag for up to 3 months. To freeze leftovers or individual portions, transfer them to airtight containers and place them in the freezer.

To Reheat: To reheat sausage and egg casserole whole, allow it to thaw completely, and then 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 a thawed 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.

Slice of egg, sausage, and bread breakfast casserole recipe on a spatula in a white baking dish.

More Breakfast Casserole Recipes:

Top 15 High-Fiber Foods

Published on December 10, 2024 by Stephanie Kay

Getting enough fiber has many health benefits, however, most people fail to reach their recommended daily fiber intake. Fortunately, with the right foods, and a little know-how, you can eat a high-fiber diet without much effort. Here is the list of the best high-fiber foods you can add to your diet today.

Two glass bowls or oatmeal with raspberries and almond butter with a side or rolled oats, milk, and spoons on a white background.

Types of Dietary Fiber
Benefits of Eating More Fiber
How much fiber do you need?
Foods High in Dietary Fiber
1. Chia Seeds
2. Flaxseed
3. Popcorn
4. Oats
5. Almonds
6. Beans
7. Whole Wheat Pasta
8. Split Peas
9. Lentils
10. Chickpeas
11. Sunflower Seeds
12. Avocado
13. Raspberries
14. Whole Wheat Bread
15. Green Peas
Ranking of High-Fiber Foods
High-Fiber Foods FAQs

Types of Dietary Fiber

Fiber is a type of carbohydrate, specifically a complex carbohydrate, and there are two main types of dietary fiber: soluble and insoluble.

Soluble Fiber: Dissolves in water and turns into a gel-like substance. This includes plant pectin and gums.
Insoluble Fiber: Does not dissolve in water and is indigestible. This includes cellulose, beta-glucans, and hemicellulose.

Most plant foods, such as fruits, vegetables, whole grains, beans, lentils, nuts, and seeds, contain a combination of soluble and insoluble fiber. Both soluble fiber and insoluble fiber are integral for optimal health and eating a wide variety of fiber-rich foods can help to ensure that you are consuming adequate amounts of both forms.

Benefits of Eating More Fiber

Although fiber is not considered an essential nutrient, consuming adequate fiber is essential to a healthy diet. Dietary fiber has been shown to have many health benefits including supporting gut health, cardiovascular health, and digestion, and decreasing the risk of certain diseases such as type 2 diabetes and colorectal cancer (1, 2, 3, 4, 5, 6).

Moreover, high-fiber foods are known to be some of the most filling foods and a high-fiber diet has been shown to help support a calorie deficit for weight loss by increasing satiety signals and balancing blood sugar (7, 8, 9).

How much fiber do you need?

The current dietary guidelines recommend 14 grams of fiber per 1000 calories consumed, which works out to roughly 25 grams of fiber for an adult female and 38 grams of fiber for an adult male (10). This includes dietary fiber from all food sources and fiber supplements.

The average Americans consume 15 grams of fiber per day so incorporating more high-fiber foods into the diet is imperative to ensure you are eating enough fiber (11).

Infographic with high-fiber foods chart.

Foods High in Dietary Fiber

Here is a list of the most fiber-rich foods:

1. Chia Seeds

While small in size, chia seeds are packed full of dietary fiber and are one of the highest-fiber foods. These tiny black seeds are a great source of insoluble fiber and a good source of omega-3 fatty acids in the form of α-linolenic acid (ALA) (12). Chia seeds can be sprinkled onto oatmeal, added to smoothies, soaked into overnight oats or chia pudding, or added to baked goods.

Fiber Content: 34.4 grams of fiber per 100 grams of dry, raw chia seed, or 8.9 grams of fiber per 2-tablespoon serving (13)

2. Flaxseed

Flaxseed is the small seed of the flax plant and one of the most fiber-rich foods. Flaxseed can be brown or golden and is sold in whole seed or ground form, also known as flaxseed meal. Much like chia seeds, flax seeds can be added to smoothies, shakes, oatmeal, or baked foods, and can also be used to make a vegan egg replacement known as a “flax egg”.

Fiber Content: 27.3 grams of fiber per 100 grams of flaxseed, or 5.96 grams of fiber per 2-tablespoon serving (14)

3. Popcorn

Popcorn is another great food to increase dietary fiber intake. While movie-theatre-style popcorn is loaded with fat and calories, air-popped popcorn is a great high-fiber, low-calorie snack, and can be seasoned with salt, herbs, and spices for flavor, like this dill pickle popcorn. In fact, a large bowl (4 cups) of air-popped popcorn with salt contains a mere 124 calories.

Fiber Content: 14.5 grams of fiber per 100 grams of air-popped popcorn, or 3.48 grams of fiber per 3-cup serving (15)

4. Oats

Oats are a great source of vitamins, minerals, and soluble fiber, specifically beta-glucans, which have been shown to have beneficial effects on blood sugar (16). The bran, or outer layer of the grain, contains the highest level of fiber, however, all forms of edible oats, steel-cut or rolled, contain beneficial dietary fiber. Oats can be made into oatmeal or baked oatmeal, added to baked goods as a substitute for whole-grain flour, or soaked for high-protein overnight oats as a healthy breakfast.

Fiber Content: 12.0 grams of fiber per 100 grams of whole-grain, steel-cut oats, or 5.28 grams of fiber per 1/4-cup serving (17)

5. Almonds

In addition to being one of the highest protein nuts, almonds are the highest fiber nuts and a great source of healthy fats. Almonds can be enjoyed as a quick high-fiber snack raw, roasted, or salted, added to salads or oatmeal, or ground into almond butter, and almond flour can be used in baked goods like these almond banana pancakes or gluten-free morning glory muffins.

Fiber Content: 10.8 grams of fiber per 100 grams of raw almonds or 3.06 grams of fiber per 1-ounce serving (18)

6. Beans

All types of beans, be it navy beans, black beans, red kidney beans, or green beans, are good sources of dietary fiber. Beans are also some of the best sources of plant-based protein and contain a wide array of vitamins and minerals, including iron, magnesium, potassium, and folate. Beans can be added to soups, stew, chilis, or salads, or blended into dips and sauces.

Fiber Content: 10.5 grams of fiber per 100 grams of boiled, cooked navy beans, or 19.1 grams of fiber per 1-cup serving (19)

7. Whole Wheat Pasta

Whole wheat pasta is made from whole kernels of wheat, which contain the endosperm, germ, and fiber-rich bran. Compared to regular pasta, whole-wheat pasta contains more fiber, fat, and micronutrients. Whole wheat pasta can be used as a replacement for white pasta in your favorite pasta dishes, lasagna, or pasta salad.

Fiber Content: 9.2 grams of fiber per 100 grams of dry whole wheat pasta, or 8.74 grams of fiber per 1-cup serving (20)

8. Split Peas

Part of the legume family, along with beans, lentils, and chickpeas, split peas are a form of green peas grown specifically for drying. The dried seeds of peas are peeled and then split, which increases the surface area to reduce cooking time. Split peas can be green or yellow and can be cooked into soups, stews, or boiled and added to salads or side dishes.

Fiber Content: 8.3 grams of fiber per 100 grams of boiled, cooked split peas, or 16.3 grams of fiber per 1-cup serving (21)

9. Lentils

Red, green, yellow, or brown, lentils are one of the best high-fiber foods because they are inexpensive to buy and versatile to cook with. Lentils pair well with eggs or meats, vegetables, or salads, or can be cooked right into soups or stews like this for a high-fiber meal that is packed full of plant-based protein, fiber, and healthy fats.

Fiber Content: 7.9 grams of fiber per 100 grams of boiled, cooked lentils, or 15.6 grams of fiber per 1-cup serving (22)

10. Chickpeas

Much like beans and lentils, chickpeas are a high-fiber legume and great sources of plant-based protein. Chickpeas are inexpensive and versatile and can be found in dry, canned, or boxed formats, and can be added to soups, stews, casseroles, salads, roasted into crispy chickpeas, or blended into dips and hummus.

Fiber Content: 7.6 grams of fiber per 100 grams of boiled, cooked chickpeas, or 12.5 grams of fiber per 1-cup serving (23)

11. Sunflower Seeds

Along with chia and flax, sunflower seeds are another high-fiber seed and one of the highest-fiber foods. They are also a good source of nutrients, namely vitamin E and selenium, which function as antioxidants to protect your body’s cells against free radical damage (HL source). Sunflower seeds make great toppings to salads and oatmeal and can be baked into fiber-rich seed crackers.

Fiber Content: 7.2 grams of fiber per 100 grams of raw sunflower seeds or 2.04 grams of fiber per 1-ounce serving (24)

12. Avocado

While often thought of only as a healthy fat, avocados are also a great source of dietary fiber, containing both soluble and insoluble fiber. Given it adheres to water rather than dissolving it, the insoluble fiber found in avocado can help to support digestion and help prevent constipation as it adds bulk to stools. Not only are avocados delicious on their own, mashed into guacamole, added to toast, or salads, but they are also delicious blended into smoothies for an extra-rich and creamy texture.

Fiber Content: 6.8 grams of fiber per 100 grams of raw avocado or 3.08 grams of fiber per 1/3 avocado serving (25)

13. Raspberries

Raspberries are the highest fiber berry and are also a rich source of vitamin C and contain a remarkable amount of antioxidants and anti-inflammatory phytonutrients. To reap all of their benefits and fiber content, raspberries can be on their own, fresh or frozen, added to yogurt, topped on oatmeal or bran cereal, or baked into raspberry muffins.

Fiber Content: 6.5 grams of fiber per 100 grams of raw raspberries or 8.0 grams of fiber per 1-cup serving (26)

14. Whole Wheat Bread

Whole wheat bread is made from whole wheat flour and a form of whole-grain bread. The flour used to make whole wheat bread contains the fiber-rich bran, germ, and endosperm, as well as numerous other vitamins and minerals. Whole-wheat bread can come in many forms and can contain added nuts, seeds, herbs, and spices, all of which are good sources of fiber, simply read the label to opt for the healthiest version with limited unnecessary ingredients often found in processed foods.

Fiber Content: 6.0 grams of fiber per 100 grams of raw raspberries or 3.86 grams of fiber per 2-slice serving (27)

15. Green Peas

A freezer staple, green peas is a surprisingly rich source of dietary fiber. Although often considered a vegetable, green peas are part of the legume family along with lentils, chickpeas, and beans. Peas are a source of complex carbohydrates, with a relatively high fiber content compared to other vegetables, and they are also a rich source of polyphenol antioxidants, which have been shown to have numerous health benefits. Not only do green peas make a great side dish, but they can easily be added to salads, casseroles, pasta, stews, and soups, like this sweet pea soup, for a quick and easy boost of fiber.

Fiber Content: 5.7 grams of fiber per 100 grams of raw green peas or 8.26 grams of fiber per 1-cup serving (28)

Ranking of High-Fiber Foods

Here is a chart of the highest-fiber foods per 100-gram serving and recommended portion size.

Food	Fiber per 100 grams	Fiber per serving size
Chia Seeds	34.4 grams	8.9 grams per 2 tbsp
Flaxseed	27.3 grams	2.0 grams per 1 ounce
Popcorn (Air-Popped)	14.5 grams	3.5 grams per 3 cups
Steel-Cut Oats	12.0 grams	5.3 grams per 1/4 cup
Almonds	10.8 grams	3.1 grams per 1 ounce
Navy Beans	10.5 grams	19.1 grams per 1 cup
Rolled Oats	10.4 grams	4.2 grams per 1/2 cup
Whole Wheat Pasta	9.2 grams	8.7 grams per 1 cup
Black Beans	8.7 grams	15.0 grams per 1 cup
Split Peas	8.3 grams	16.3 grams per 1 cup
Lentils	7.9 grams	15.6 grams per 1 cup
Chickpeas	7.6 grams	12.5 grams per 1 cup
Sunflower Seeds	7.2 grams	2.0 grams per 1 counce
Avocado	6.8 grams	3.1 grams per 1/3 avocado
Raspberries	6.5 grams	8.0 grams per 1 cup
Red Kidney Beans	6.4 grams	11.3 grams per 1 cup
Whole Wheat Bread	6.0 grams	3.9 grams per 2 slices
Green Peas	5.7 grams	8.3 grams per 1 cup
Artichokes	5.7 grams	4.8 grams per 1/2 cup
Edamame	5.2 grams	8.1 grams per 1 cup
Pumpkin Seeds	5.1 grams	1.4 grams per 1 ounce
Parsnips	4.9 grams	6.5 grams per 1 cup
Brussel Sprouts	4.8 grams	4.2 grams per 1 cup
Collards	3.8 grams	6.5 grams per 1 cup
Barley	3.8 grams	5.97 grams per 1 cup
Carrots	3.1 grams	3.4 grams per 1 cup
Beets	3.1 grams	4.2 grams per 1 cup
Sweet Potato	3.0 grams	3.9 grams per 1 cup
Quinoa	2.8 grams	5.2 grams per 1 cup
Acorn Squash	2.6 grams	5.2 grams per 1 cup
Pear	2.6 grams	4.1 grams per pear
Cabbage	2.5 grams	2.2 grams per 1 cup
Apple	2.5 grams	3.8 grams per apple
Broccoli	2.4 grams	1.8 grams per 1 cup
Corn	2.4 grams	3.5 grams per 1 cup
Orange	2.0 grams	2.8 grams per orange
Banana	1.7 grams	5.3 grams per banana
Brown Rice	1.6 grams	3.2 grams per 1 cup

All nutrition facts are provided by Food Data Central.

High-Fiber Foods FAQs

What food is the highest in fiber?

Chia seeds are the highest fiber foods containing 34.4 grams of fiber per 100 grams and 8.9 grams of fiber per 2-tablespoon serving.

How can I get a lot of fiber fast?

To quickly increase your fiber intake, it is best to prioritize high-fiber whole foods and limit processed foods. Including a fiber-rich food in every meal and snack throughout the day, such as fruits, vegetables, whole grains, beans, or lentils, you can easily get a lot of fiber without much effort. However, it’s important to drink plenty of water when you increase your fiber intake as fiber draws water into the bowels and adequate water will help to ensure you remain hydrated, support digestion, and prevent constipation.

How can I get 30 grams of fiber per day?

By consuming a variety of high-fiber foods throughout your meals you can easily consume over 30 grams of fiber per day. For example, a sample meal plan of 1/2 cup old-fashioned oats, 1/2 cup raspberries, and 1 tablespoon of chia seeds for breakfast, with 2 slices of whole grain bread, 1/3 avocado, and 2 fried eggs for lunch, and 1 cup of bean chili, 1 cup of cooked brown rice, and 1 cup of broccoli for dinner would provide 34.5 grams of fiber.

The Bottom Line

Consuming adequate fiber can help to support digestion, gut health, prevent chronic diseases, and aid in weight loss. Plant foods are the top high-fiber foods and the highest-fiber foods include chia seeds, flaxseed, air-popped popcorn, oats, almonds, and beans.

Butternut Squash, Kale, and White Bean Soup

Published on December 5, 2024 by Stephanie Kay

Made in one pot and packed full of fiber, this creamy butternut squash, kale, and white bean soup is a hearty and healthy vegetarian recipe that works well for lunch, dinner, or meal prep.

White bowl of butternut squash, kale, and white bean soup with a spoon with a side of crusty bread, parmesan cheese, and parsley.

This kale, white bean, and butternut squash soup is a great example of how you can turn kitchen and pantry staples into a delicious meal without much effort. By pairing hearty veggies with a bit of cream and cheese you can easily create a creamy Tuscan-style bean soup that is full of flavor.

And, the best part is, it freezes incredibly well making it a great make-ahead meal for cold weather days. So, you can whip up a double or triple batch of this soup and enjoy it for weeks and months to come.

Two bowls with butternut squash, kale, and white bean soup with parmesan cheese, toasted bread, parmesan, a gold spoon, and stripped tea towel.

Why You’ll Love It

Made in One Pot – This one-pot recipe keeps prep and cleanup time to a minimum.
High in Fiber – The combination of squash, beans, and kale ensures that this soup contains over 8 grams of fiber.
Vegetarian – This vegetarian soup recipe is something everyone can enjoy.
Full of Flavor – The addition of spices, parmesan, and cream ensures that the soup is full of Tuscan flavor.

Ingredients for white bean, kale, and butternut squash soup: cubed butternut squash, cannelini beans, lacinato kale, onion, garlic, celery, paprika, chili flakes, salt, parmesan rind, broth, and heavy cream.

Ingredients + Substitutions

Butternut Squash – To add some complex carbohydrates and fiber. I used fresh butternut squash, but you can use frozen butternut squash if preferred, see the notes section of the recipe card for details.
White Beans – To add some plant-based protein and fiber. I used cannellini beans but you can use navy beans or Great Northern beans if preferred. The recipe calls for canned beans but you can use dried beans if desired, see the notes section of the recipe card for details.
Kale – To add some leafy greens and micronutrients. I used lacinato kale, also known as Tuscan kale, but curly kale or spinach would also work well.
Onion and Garlic – To flavor the soup.
Celery – To add some more veggies.
Spices – A combination of smoked paprika and chili flakes to add some heat and season the soup.
Broth – The recipe calls for vegetable broth to make the soup vegetarian but chicken broth will also work well. You can also use a vegetable stock cubed mixed with water.
Parmesan Rind – To flavor the soup and add a creamy consistency.
Heavy Cream – Although optional, a splash of cream will ensure the soup is rich and creamy. I used heavy cream but you can use half-and-half if preferred.
Salt and Pepper – To season.

Large pot with sautéed onions, paprika, red pepper flakes, and salt.

Large pot with sautéed onions, spices, butternut squash, and white beans.

Dietary Adaptions

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

To Make it Dairy-Free: Omit the parmesan rind and swap the heavy cream for canned coconut milk or cashew cream.

Large pot with sautéed onions, spices, butternut squash, white beans, parmesan rind, and broth.

Large pot with sautéed onions, spices, butternut squash, white beans, parmesan cheese, broth, and chopped kale.

Red’s Nutrition Tip

Not only does the combination of butternut squash, white beans, and kale ensure this soup is chock full of veggies and plant-based protein, but it also ensures each serving is packed full of 8 grams of fiber. Consuming adequate dietary fiber helps to normalize bowel movements, promote gut health, control blood sugar levels, and lower cholesterol levels, and can help to regulate weight and appetite by keeping you fuller for longer periods.

Serving Suggestions

This butternut squash kale and white bean soup is a balanced meal with plant-based protein, complex carbohydrates, fiber, and healthy fats. That said, you can adjust the recipe or serve it with sides to suit your dietary needs:

To make it higher in protein, add another can of white beans to the soup and/or add some cooked sausage, ground turkey, or ground chicken.
To add more complex carbohydrates, serve the soup with a side of crusty bread and/or add some whole grains to the soup such as quinoa or farro.
To add more healthy fats, serve the soup with additional parmesan cheese.

Large pot of cooked butternut squash, kale, and white bean soup with chopped parsley and parmesan cheese on top.

Storage + Reheating

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

To Freeze: Once cooled, leftover soup can be stored in a freezer-safe container for up to 3 months.

To Reheat: Reheat the soup in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 1-2 minutes. If using frozen leftovers, allow the stew to thaw completely before reheating.

Close up of a bowl of kale, butternut squash, and white bean soup with a spoon and parmesan cheese and toasted pumpkin seeds on top.

More Butternut Squash and Bean Soup Recipes:

Dried Fruit vs. Fresh Fruit: Which is Healthier?

Published on December 3, 2024 by Stephanie Kay

Fruit is a great source of fiber and nutrients, but is dried fruit as good for you as fresh fruit? Here is a nutrition comparison of dried fruit vs. fresh fruit.

Small white bowl of dried apple slices in a on a white wood table with fresh apple in the background.

What’s the difference between fresh fruit and dried fruit?
Dried Fruit vs. Fresh Fruit: Nutrition
Pros and Cons of Dried Fruit
Pros and Cons of Fresh Fruit
So, is dried fruit as good as fresh fruit?

What’s the difference between fresh fruit and dried fruit?

Fresh fruit is any form of fruit that has been picked, remains in its natural state, and has not been processed by methods such as freezing, canning, drying, or pickling. Dried fruit is a form of fresh fruit that has been processed to remove all of its natural water.

Fruit can be dried through a variety of methods, including sun drying, oven drying, freeze drying, vacuum drying, or with a dehydrator. Sundried fruit, freeze-dried fruit, and dehydrated fruit are all forms of dried fruit. Here are some examples of types of fresh fruits vs. dried fruits:

Grapes vs. Raisins
Apple vs. Dried Apple
Mango vs. Dried Mango
Apricots vs. Dried Apricots
Cherries vs. Dried Cherries
Cranberries vs. Dried Cranberries

Both fresh fruits and dried fruits provide numerous health benefits, including being a great source of calories, natural sugars, fiber, vitamins, and minerals, however, their exact quantities and benefits vary slightly.

Infographic on the nutrition comparison of dried fruit vs. fresh fruit including grapes, raisins, apple, dried apple, cherries, dried cherries, mango, and dried mango.

Dried Fruit vs. Fresh Fruit: Nutrition

Here is a nutrition comparison of dried fruit vs. fresh fruit using grapes, raisins, fresh apples, dried apples, cherries, dried cherries, mango, and dried mango (1, 2, 3, 4, 5, 6, 7, 8).

Fruit	Calories	Carbohydrates	Sugar	Fiber	Water
Grapes	86 cal	20.2 grams	17.3 grams	0.9 grams	78.2 grams
Raisins	296 cal	78.5 grams	65.7 grams	6.8 grams	16.6 grams
Apple	63 cal	15.2 grams	11.7 grams	2.1 grams	84.2 grams
Dried Apple	243 cal	65.9 grams	57.2 grams	8.7 grams	31.8 grams
Cherries	71 cal	16.2 grams	13.9 grams	1.6 grams	82.2 grams
Dried Cherries	333 cal	80.4 grams	67.2 grams	2.5 grams	16.6 grams
Mango	78 cal	17.4 grams	11.1 grams	1.3 grams	80.8 grams
Dried Mango	319 cal	78.6 grams	66.3 grams	2.4 grams	16.6 grams

Calories

Dried fruit is more calorie-dense than fresh fruit. Compared gram per gram, dried fruit contains more calories than fresh fruit as the drying process removes water and, therefore, concentrates its calorie content. A 100-gram serving of grapes contains 86 calories, while a 100-gram serving of raisins contains 296 calories.

Carbohydrates

Dried fruit contains more carbohydrates than fresh fruit due to the lack of water. A 100-gram serving of fresh apple contains 15.2 grams of carbohydrate, while a 100-gram serving of dried apple contains 65.9 grams of carbohydrate.

Sugar

Dried fruit contains more sugar than fresh fruit. The drying process removes water and concentrates the natural sugars found in fresh fruit making their dried counterparts higher in sugar per serving. Moreover, some manufacturers may include added sugars in their dried fruit to enhance their sweetness. A 100-gram serving of fresh mango contains 11.1 grams of sugar, while a 100-gram serving of dried mango contains 66.3 grams of sugar.

Fiber

Most dried fruit contains slightly more dietary fiber than fresh fruit. While both fresh and dried fruit are great sources of fiber, dried fruit contains slightly more fiber per serving due to the lack of water. A 100-gram serving of fresh cherries contains 1.6 grams of fiber, while a 100-gram serving of dried cherries contains 2.5 grams of fiber.

Protein

Neither dried fruit nor fresh fruit contain significant amounts of protein.

Fat

While neither dried fruit nor fresh fruit are significant sources of fat, some brands may add vegetable oil to dried fruit to prevent them from clumping, which can increase their fat content. It is best to read the ingredients label to determine whether a brand of dried fruit contains added oil.

Water

Fresh fruit contains far more water than dried fruit as it is removed during the drying process. In fact, fresh fruits are primarily sources of water and are, therefore, considered some of the most hydrating foods. Per 100-gram serving, grapes contain 78.2 grams of water, apples contain 84.2 grams of water, cherries contain 82.2 grams of water, and mango contains 80.8 grams of water.

Vitamins and Minerals

Dried fruit contains slightly more vitamins and minerals than fresh fruit. While both dried and fresh fruit are great sources of micronutrients, certain vitamins and minerals, such as potassium and folate, are more concentrated in dried fruit. However, certain water-soluble vitamins, such as vitamin C, are lost in the drying process and are, therefore, more concentrated in fresh fruit.

Pros and Cons of Dried Fruit

While both fresh and dried fruit have numerous health benefits, as they are great sources of fiber, vitamins, and minerals, they do have some varying benefits and drawbacks. Here is a comparison of the pros and cons of eating dried fruit.

Here is a list of the benefits of dried fruit:

Longer Shelf Life: Dried fruit is more shelf stable than fresh fruit as the drying process removes all water, which prevents the growth of bacteria. Dried fruits will last for up to 6 months if stored properly in a cool, dry, and dark place.
Higher Fiber Content: When compared gram per gram, dried fruit contains slightly more fiber than fresh fruit, however, both are great sources of dietary fiber and can support gut health.

Here is a list of the drawbacks of dried fruit:

Higher Calorie Content: The lack of water in dried fruit concentrates its energy making it much higher in calories, when compared gram per gram to fresh fruit.
Higher Sugar Content: The drying process concentrates the natural sugars in dried fruit making it higher in sugar than fresh fruit, when compared gram per gram.
May Contain Added Sugars: Some brands of dried fruit contain added sugars, which should be limited to less than 10% of your total daily calories (9).
Smaller Portion Size: Due to low water content and concentration of calories and sugars, dried fruit is considered a low-volume food and, therefore, has a much smaller recommended portion size compared to fresh fruit.

Pros and Cons of Fresh Fruit

Here is a comparison of the pros and cons of eating fresh fruit.

Here is a list of the benefits of fresh fruit:

Higher Water Content: Fresh fruit has a very high water content and certain fruits are as much as 75–95% water. The higher water content of fresh fruit makes it incredibly hydrating.
Higher in Vitamin C: Fresh fruit contains more vitamin C than dried fruit as it is a water-soluble vitamin.
Lower Glycemic Index: Fresh fruit has a lower glycemic index than dried fruit, as the sugar content is less concentrated, which can mitigate blood sugar spikes and help to balance blood sugar.
No Added Ingredients: Fresh fruit is a whole food and contains no added ingredients, oils, or sugars.
Larger Portion Size: The high water content of fresh fruit makes it a high-volume food, which allows for larger portion sizes and makes it some of the most filling foods. This is particularly helpful for individuals looking to create a calorie deficit for weight loss.

Here is a list of the drawbacks of fresh fruit:

Perishable: Like other fresh produce, fresh fruit is more susceptible to spoilage and, therefore, has a shorter shelf life than dried fruit.
Lower Fiber Content: While fresh fruit is a great source of dietary fiber, it contains slightly less fiber than dried fruit when compared gram per gram.

So, is dried fruit as good as fresh fruit?

Yes, dried fruit is as nutritious as fresh fruit and, in some cases, contains more nutrients than its fresh counterparts. While the lack of water in dried fruit makes it more concentrated in calories and sugars, it also makes it more concentrated in fiber, vitamins, and minerals. When opting for dried fruit as part of a healthy snack or meal, it is important to be mindful of the serving size, as the recommended portion size for dried fruits is smaller than that of fresh fruits.

The Bottom Line

Fresh fruit is picked fruit in its natural state, while dried fruit is fruit that has been processed to remove all of its original water content. Both dried fruits and fresh fruits are great sources of fiber, vitamins, and minerals. While fresh fruit contains more water and dried fruit contains more fiber, they both provide numerous health benefits and should be included in a healthy diet.

Butternut Squash Turkey Chili

Published on November 28, 2024 by Stephanie Kay

Made with ground turkey, squash, and black beans, this butternut squash turkey chili recipe is a hearty, healthy, and protein-packed meal. Plus, it’s ready in 35 minutes and works well for lunch, dinner, or meal prep!

Close up of a bowl of butternut squash turkey chili with sliced avocado, sour cream, shredded cheese, cilantro, and green onion on top with a spoon and a side of tortilla chips.

If you’re tired of bland turkey recipes, look no further than this butternut squash and turkey chili recipe. The combination of sweet flavors and savory spices takes boring ground turkey to the next level with minimal effort and, while adding butternut squash to a chili might be a little unconventional, it boosts flavors and fiber content at the same time.

So, whether you’re meal prepping for the week, making a weeknight dinner, or cooking for a football celebration, whip up this turkey butternut squash chili and serve it with your favorite toppings for a delicious and nutritious meal the whole family can enjoy.

Overhead of tow bowls of turkey butternut squash chili with tortilla chips, sour cream, and cilantro.

Why You’ll Love It

Made in One Pot – This quick and easy recipe keeps cleanup to a minimum.
High in Protein – The combination of ground turkey and black beans ensures that this recipe contains over 30 grams of fiber per serving.
High in Fiber – With 14 grams of fiber per serving, this butternut squash turkey chili is healthy and filling.
Great for Meal Prep – This recipe keeps well in the fridge and freezer making it a great make-ahead meal.

Ingredients for butternut squash and turkey chili: ground turkey, butternut squash, black beans, bell pepper, diced tomatoes, tomato paste, onion, garlic, chili powder, cumin, paprika, salt, black pepper, and chicken broth.

Ingredients + Substitutions

Ground Turkey – To add some animal protein. The recipe calls for ground turkey but ground chicken and lean ground beef would also work well.
Butternut Squash – To add some complex carbohydrates and fiber. The recipe calls for butternut squash but acorn squash, buttercup squash, Hubbard squash, sweet potatoes, and pumpkin would also work well. You can also use frozen squash if needed, see the notes section of the recipe card for details.
Black Beans – To add some plant-based protein and fiber. I used black beans but kidney beans would also work well.
Bell Pepper – To add some veggies. I used a red bell pepper but you can use any color you like.
Diced Tomatoes – To add some more veggies. The recipe calls for canned tomatoes but you can use crushed tomatoes or use whole diced tomatoes if preferred, see the notes section of the recipe section for details.
Tomato Paste – To thicken the chili.
Onion and Garlic – To flavor the chili. The recipe calls for a whole onion and garlic cloves, but you can use onion powder or garlic powder if desired, see the notes section of the recipe card for details.
Spices – A combination of chili powder, cumin, and paprika to flavor the chili. If you want to make it extra spicy you can add some red pepper flakes or cayenne pepper.
Broth – The recipe calls for chicken broth or vegetable broth, but a chicken stock cube and water will also work if needed.
Olive Oil – To add some healthy fats and cook the ground turkey.
Salt and Black Pepper – To season the butternut squash turkey chili.

Pot with cooked diced onion and ground turkey.

Pot wit cooked ground turkey, bell pepper, chili powder, cumin, paprika, salt, and pepper.

Dietary Adaptions

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

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

Pot with ground turkey, butternut squash, diced tomatoes, tomato paste, and spices.

Pot with ground turkey, butternut squash, diced tomatoes, tomato paste, spices, black beans, and broth.

Red’s Nutrition Tip

Ground turkey is one of the top high-protein, low-calorie foods, so using it in chili is a great way to make a nutritious meal that can support your health goals. This is particularly helpful if you are trying to create a calorie deficit for weight loss, whether you are counting calories or macros or not.

Pot of cooked butternut squash turkey chili with a side of cilantro and tortilla chips with a wooden serving spoon and tea towel.

Serving Suggestions

This turkey and butternut squash chili recipe is a balanced meal; the ground turkey and black beans provide protein; the butternut squash, black beans, bell pepper, and tomatoes add some complex carbohydrates and fiber, and the ground turkey and olive oil provide some healthy fats. That said you can adjust the recipe or add some toppings to suit your personal dietary needs, for instance:

To add more protein, add an extra 1/2 pound of ground turkey and 1/2 cup of broth to the recipe and/or serve the chili with a dollop of Greek yogurt.
To add more healthy fats, serve the chili with avocado slices, shredded cheese, and/or sour cream.
To add more complex carbohydrates, serve the chili with tortilla chips and/or bread.
To add more flavor, serve the chili with hot sauce, green chilies, cilantro, and/or green onion.

Two bowls of turkey and butternut squash chili with a side of avocado, cheese, Greek yogurt, green onion, and tortilla chips.

Storage + Reheating

To Refrigerate: Allow the leftover chili to cool completely, then transfer it to an airtight container, and store it in the fridge for up to 4 days.

To Freeze: Once the turkey and butternut squash chili has cooled, transfer it to an airtight container or containers if storing individual portions, and store it in the freezer for up to 3 months.

To Reheat: Once thawed, the chili can be reheated in a pot on the stovetop on medium heat for 10-15 minutes or in the microwave in a microwave-safe bowl or container for 2-3 minutes.

Bowl of ground turkey and butternut squash chili with avocado, Greek yogurt, green onion, and cilantro.

More Turkey Chili Recipes:

Top 10 Plant-Based Protein Sources

Published on November 26, 2024 by Stephanie Kay

Vegetarian and vegan diets have been rising in popularity over the past number of years and, therefore, many people are looking for ways to add more plant-based proteins to their meals. From soy to beans to lentils, here is a ranking of the best plant-based protein sources.

Wooden bowls of chickpeas, lentils, grains, nuts, and seeds on a dark background with smoked tofu, broccoli, and spinach.

The Best Plant-Based Protein Sources
1. Seitan
2. Tempeh
3. Sprouted Grain Bread
4. Edamame
5. Extra-Firm Tofu
6. White Beans
7. Lentils
8. Pinto Beans
9. Chickpeas
10. Black Beans
Ranking of Plant-Based Proteins
Plant-Based Protein-to-Calorie Ratio
Other Sources of Plant-Based Protein
Plant-Based Protein FAQs

Protein is an essential macronutrient, as the body cannot biosynthesize it, so whether you are following a vegetarian or vegan diet or simply trying to eat more plant-based protein, consuming adequate protein is important for overall health. The amino acids found in protein function as structural components, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters, and the single largest tissue store of bodily protein is skeletal muscle (1).

While most Americans are consuming enough protein to meet the Recommended Dietary Allowance (RDA), this is the recommended minimum intake to prevent a deficiency and few are meeting intakes to optimize health, especially elderly populations and individuals looking to lose weight and build muscle (2, 3, 4).

Exactly how much protein you need varies based on age, weight, physical activity, health, and goals, however, the current evidence suggests that the general population looking to optimize should consume a minimal range of 0.54 to 0.7 grams of protein per pound of body weight per day (2).

While animal products are the most concentrated protein sources and the primary protein sources of the general population, individuals following plant-based diets must be more strategic in their protein consumption as it is more challenging to meet optimal needs.

Animal proteins are known as complete proteins, meaning they contain all nine essential amino acids, while plant proteins are known as incomplete proteins, as they do not contain all nine essential amino acids or do not contain them in optimal ratios (5, 6). Moreover, animal proteins, like chicken, beef, and fish, are more efficient at increasing protein intake because they contain more calories from protein than fat or carbohydrates, while plant-based proteins often contain more calories from carbohydrates and fat than protein. It’s for this reason that animal products top the list of high-protein, low-calorie foods, not plant-based foods.

Fortunately, consuming a wide variety of plant-based proteins, such as beans, lentils, whole grains, nuts, and seeds, in balanced meals can help to ensure you are reaching the optimal protein intake to reach your needs and support your health goals.

Infographic of the top 9 best plant-based protein sources; seitan, tempeh, sprouted grain bread, edamame, extra-firm tofu, white beans, lentils, pinto beans, and chickpeas.

The Best Plant-Based Protein Sources

Here is a list of the top plant-based protein-rich foods.

1. Seitan

Seitan is a plant-based meat substitute made from wheat and the most concentrated source of plant-based protein. Seitan can be purchased pre-prepared in major grocery stores or made at home with flour and vital wheat gluten. When cooked, seitan has a firm, chewy, and meaty texture and works well in chili, tacos, burritos, bolognese sauce, stir-fries, stews, and casseroles.

Nutrition Facts of Seitan, per 100-gram serving of original seitan (7)

Calories: 152 calories
Protein: 25.9 grams
Fat: 3.5 grams
Carbs: 7.1 grams
Fiber: 0.3 grams

2. Tempeh

Tempeh is another great source of plant-based protein. Made from fermented soybeans, this cake-like soy product is high in vegetarian protein and is also a good source of healthy fats and probiotic bacteria. Tempeh can be marinated, grilled, steamed, sautéed, fried, or baked, and works well in stir-fries, sandwiches, and bowls, or as a high-protein salad topping.

Nutrition Facts of Tempeh, per 100-gram serving of tempeh (8)

Calories: 192 calories
Protein: 20.3 grams
Fat: 10.8 grams
Carbs: 7.6 grams
Fiber: 2.9 grams

3. Sprouted Grain Bread

Compared to traditional bread, sprouted grains breads are higher in protein, and incorporating them into your diet is a great way to increase protein intake. Sprouted grains are whole grains that have started to germinate, and this process increases their content of essential amino acids, as well as increases nutrient availability and improves digestibility by reducing the impact of antinutrients (9).

Nutrition Facts of Sprouted Grain Bread, per 100-gram serving of bread, wheat, sprouted (10)

Calories: 188 calories
Protein: 13.2 grams
Fat: 0 grams
Carbs: 33.9 grams
Fiber: 5.3 grams

4. Edamame

Edamame are immature green soybeans and soy is one of the few complete vegetarian protein sources containing all essential amino acids. In addition to being high in plant protein, edamame is a great source of healthy fats, fiber, iron, vitamin C, calcium, and potassium. Edamame can be prepared in the pods or removed from their pods, and works well as a snack, in salads, dips, or stir-fries.

Nutrition Facts of Edamame, per 100-gram serving of frozen, prepared edamame (11)

Calories: 121 calories
Protein: 11.9 grams
Fat: 5.2 grams
Carbs: 8.9 grams
Fiber: 5.2 grams

5. Extra-Firm Tofu

Made by curdling soy milk, tofu is a complete protein source. While similar, tofu and tempeh as not the same, as tempeh is fermented and has a much stronger flavor and texture than tofu. Tofu is available in several varieties, including silken, soft, and firm, however, extra-firm tofu has the highest protein content per serving. Extra-firm tofu can be marinated, grilled, baked, or fried, and works well in bowls, salads, sandwiches, stir-fries, curries, tacos, soups, and stews as a plant-based meat substitute.

Nutrition Facts of Tofu, per 100-gram serving of extra firm tofu prepared with nigari (12)

Calories: 83 calories
Protein: 10.0 grams
Fat: 5.3 grams
Carbs: 1.2 grams
Fiber: 1.0 gram

6. White Beans

Be then cannellini, butter, or Borlotti, white beans are a great source of plant protein, complex carbohydrates, and fiber. Research has shown that a diet rich in fiber can help decrease cholesterol levels, manage blood sugar, and lower blood pressure (13). Whether you choose to cook raw beans or used canned beans, white beans work well in salads, soups, stews, chilis, and dips.

Nutrition Facts of White Beans, per 100-gram serving of beans, white, mature seeds, cooked, boiled, without salt (14)

Calories: 139 calories
Protein: 9.7 grams
Fat: 0.4 grams
Carbs: 25.1 grams
Fiber: 6.3 grams

7. Lentils

With almost 18 grams of protein per 1-cup serving, cooked lentils are one of the best plant-based protein sources. Lentils are available in a variety of types, including red, black, brown, green, and French, all of which provide numerous health benefits, including promoting healthy gut bacteria, balancing blood sugar, and aiding in weight loss (15). Dried lentils are incredibly inexpensive and versatile as they work well in salads, soups, stews, pasta, curries, tacos, and veggie burgers.

Nutrition Facts of Lentils, per 100-gram serving of lentils, mature seeds, cooked, boiled, without salt (16)

Calories: 116 calories
Protein: 9.0 grams
Fat: 0.4 grams
Carbs: 20.1 grams
Fiber: 7.9 grams

8. Pinto Beans

Pinto beans are Spanish beans also known as frijoles pintos and the most popular dried bean in the US. With their beige color and reddish-brown specks, pinto beans are a great source of plant protein, complex carbohydrates, fiber, micronutrients, and antioxidants. Pinto beans are commonly used to make refried beans, chile con carne, and work well cooked on their own with spices, in soups, stews, salads, and chilis.

Nutrition Facts of Pinto Beans, per 100-gram serving of beans, pinto, mature seeds, cooked, boiled, without salt (17)

Calories: 143 calories
Protein: 9.0 grams
Fat: 0.7 grams
Carbs: 26.2 grams
Fiber: 9.0 grams

9. Chickpeas

Also known as garbanzo beans, chickpeas are another popular legume leading in plant-based protein content. Chickpeas offer a variety of health benefits including a high fiber content, which aids in digestion, blood sugar regulation, and weight loss (18). Dried and canned chickpeas work well in meatless meals such as curries, soups, stews, and salads, or as meat substitutes for tuna or chicken salad sandwiches, burgers, and tacos.

Nutrition Facts of Chickpeas, per 100-gram serving of chickpeas (garbanzo beans, bengal gram) mature seeds, cooked, boiled, without salt (19)

Calories: 164 calories
Protein: 8.9 grams
Fat: 2.6 grams
Carbs: 27.4 grams
Fiber: 7.6 grams

10. Black Beans

Much like white beans and pinto beans, black beans are another plant protein-rich food. Cooked black beans contain over 15 grams of protein per 1 cup serving and by serving them with whole grains such as rice, you can create a meal with complete proteins. Black beans work well in salads, soup, stews, chilis, bean burgers, sauce, and dips.

Nutrition Facts of Black Beans, per 100-gram serving of beans, black, mature seeds, cooked, boiled, without salt (20)

Calories: 132 calories
Protein: 8.9 grams
Fat: 0.5 grams
Carbs: 23.7 grams
Fiber: 8.7 grams

Ranking of Plant-Based Proteins

Here is a ranking of plant-based protein foods per 100 grams and 1-cup cooked serving (2 1).

Plant Food	Protein per 100 grams, cooked	Protein per 1 cup, cooked
Seitan	25.9 grams	43.0 grams
Tempeh	20.3 grams	33.7 grams
Sprouted Grain Bread	13.2 grams	5.3 grams
Edamame	11.9 grams	18.4 grams
Extra-Firm Tofu	10.0 grams	23.9 grams
White Beans	9.7 grams	17.4 grams
Lentils	9.0 grams	17.9 grams
Pinto Beans	9.0 grams	15.4 grams
Chickpeas	8.9 grams	14.5 grams
Black Beans	8.9 grams	15.2 grams

Infographic of plant-based foods protein-to-calorie ratio based on the percentage of calories from protein.

Plant-Based Protein-to-Calorie Ratio

One of the best ways to measure the efficiency of a food’s protein content is to consider its protein-to-calorie ratio (PTC ratio); the amount of protein relative to the amount of calories in a food. PTC ratio considers the total amount of protein a food contains relative to its calorie content.

Given almost all foods contain a combination of macronutrients, protein, carbohydrates, and fats, which provide a different number of calories per gram (protein and carbohydrates = 4 calories per gram, fat = 9 calories per gram), certain foods will contain more fat and carbohydrates per gram than protein, making them less “efficient” protein sources.

Foods with a higher PTC ratio provide a greater percentage of calories from protein, while foods with a lower PTC ratio provide a smaller percentage of calories from protein. Choosing protein sources, particularly plant-based protein sources, with a higher PTC ratio can increase protein intake more efficiently, particularly for individuals trying to maintain a calorie deficit.

Although high-protein nuts and high-protein seeds should most certainly be included in a healthy diet plant-based or not, and contribute to protein intake, they have a very low PTC ratio making them less efficient sources of plant-protein compared to beans and lentils and certain high-protein grains. It is for this reason that the suggested serving size and portion size for nuts and seeds are much lower than those for soy products, beans, lentils, and whole grains.

Here is a ranking of plant foods based on their percentage of calories from protein (21).

Plant Food	Protein per 100 grams	Calories per 100 grams	% Calories from Protein
Seitan	17.9	107	66.9%
Extra-Firm Tofu	10.0	83	48.1%
Tempeh	20.3	192	42.3%
Edamame	11.9	121	39.3%
Soy Milk	3.6	28	37.4%
Lentils	9.0	116	31.1%
Split Peas	8.3	118	28.3%
Sprouted Grain Bread	13.2	188	28.1%
White Beans	9.7	139	28.0%
Black Beans	8.9	132	26.8%
Pinto Beans	9.0	143	25.2%
Hemp Seeds	31.6	553	22.9%
Chickpeas	8.9	164	21.6%
Farro	5.5	123	17.9%
Spelt	5.5	127	17.3%
Peanuts	23.2	588	15.8%
Quinoa	4.4	120	14.7%
Chia Seeds	17.0	490	13.9%
Pistachios	20.5	598	13.7%
Almonds	21.4	626	13.7%
Sunflower Seeds	18.9	609	12.4%

Other Sources of Plant-Based Protein

While have a lower protein-to-calorie ratio than other plant-based protein sources, certain whole grains, nuts, seeds, and non-dairy milks contain decent levels of plant protein and can be helpful contributors to overall protein intake. Here is a list of additional plant-based protein sources ranked by recommended serving size:

Whole Grains:

1 cup cooked spelt = 10.7 grams of protein
1 cup cooked quinoa = 8.14 grams of protein
1 cup cooked farro = 8.0 grams of protein

Legumes:

1 cup of soy milk = 8.66 grams of protein
1 cup cooked split peas = 8.34 grams of protein
1 cup cooked kidney beans = 15.3 grams of protein

Nuts and Seeds:

1 ounce hemp seeds = 8.96 grams of protein
1 ounce sunflower seeds = 8.56 grams of protein
1 ounce peanuts = 6.58 grams of protein
1 ounce almonds = 6.07 grams of protein
1 ounce pistachios = 5.81 grams of protein
1 ounce chia seeds = 4.68 grams of protein
2 tablespoons of almond butter = 6.65 grams

Plant-Based Protein FAQs

Which plant foods are high in protein?

Seitan, tofu, and sprouted grain bread are the top 3 plant-based protein sources per 100-gram serving.

How to get 40 grams of protein without meat?

You can create a balanced meal with 40 grams of plant-based protein by pairing a variety of plant-protein sources together. For example, you can make a vegetarian curry with 3 ounces of extra-firm tofu, 1 cup of cooked lentils, 1/4 cup of coconut milk, 2 cups of broccoli, 1/4 cup of greens peas, and 1 cup of cooked brown rice to create a meatless meal with 40 grams of plant-based protein.

How to get 100g of protein without meat?

Here is a sample meal plan with 100 grams of plant-based protein:
Breakfast:
1/2 cup rolled oats
1 cup soy milk
1 banana
1/2 cup blackberries
2 tablespoons peanut butter
Lunch:
2 cups lettuce
1 cup cooked quinoa
1 cup prepared edamame
1/2 cup cherry tomatoes
1/4 cup bell pepper
1/4 avocado
Dinner:
4 ounces extra-firm tofu
1 cup brown rice cooked
2 cups broccoli
1/2 cup carrots
1 cup kale
1 tablespoon hemp seeds
Snacks:
2 slices sprouted bread
1/4 cup hummus
1 scoop plant-based protein powder

What plant-based proteins contain all essential amino acids?

Soybeans and soy products (tempeh, tofu, edamame, soy milk), quinoa, buckwheat, hemp seeds, spirulina, and nutritional yeast are plant proteins that contain all essential amino acids. However, it’s important to note that these plant-based foods do not contain all essential amino acids in the optimal ratios, therefore, consuming a wide variety is important.

The Bottom Line

The best plant-based protein sources are tempeh, seitan, sprouted grain bread, edamame, extra-firm tofu, white beans, lentils, pinto beans, chickpeas, and plant beans. Most plant-based proteins are incomplete proteins and, therefore, should be paired with other plant foods or consumed in a wide variety to create complete protein sources.

Mediterranean Meal Prep Bowls

Published on November 24, 2024 by Stephanie Kay

These Mediterranean meal prep bowls are perfect for quick, easy, and healthy lunches or dinners. The combination of grilled chicken, fresh veggies, hummus, and feta cheese ensures the bowls are a well-balanced meal with 38 grams of protein.

Mediterranean meal prep bowls with hummus and parsley on the side with a fork and a tea towel.

I don’t know about you, but office lunches always used to stump me. Whether I was out of leftovers or just couldn’t think of something tasty and easy to make, packing lunches was always the last thing on my to-do list and something I could just never get ahead of.

Fortunately, these Mediterranean bowls are a great solution to all of your meal prep problems. Not only do these bowls come together in a matter of minutes – yes, minutes – but they keep well in the fridge for days to come, which makes them perfect for healthy meal prep.

Four Mediterranean meal prep bowls in glass containers.

Why You’ll Love Them

Quick and Easy – Ready in 30 minutes, these bowls are great for meal prep.
High in Protein – The combination of chicken, hummus, and feta cheese ensures that these Mediterranean bowls contain almost 40 grams of protein per serving.
Full of Flavor – The mixture of colors and textures allows you to eat with your eyes and your tastebuds.

Ingredients for Mediterranean bowls for meal prep: chicken breasts, coucous, hummus, arugula, cherry tomatoes, cucumber, red onion, kalamata olives, feta cheese, chicken broth, parsley, olive oil, lemon juice, garlic powder, dried oregano, salt, and pepper.

Ingredients + Substitutions

Chicken – To add some protein. I used chicken breasts but chicken thighs would also work.
Couscous – To add some complex carbohydrates. If you’re not a fan of couscous, cooked quinoa, white rice, or brown rice would also work well.
Hummus – To add some more protein and healthy fats. You can use plain or flavored hummus.
Veggies – A combination of tomatoes, cucumber, and red onion to add some micronutrients. I used cherry tomatoes but grape tomatoes. Roasted red peppers or bell peppers would also work well.
Arugula – To add some leafy greens and fiber. Spinach, spring mix, or mixed greens would also work well.
Feta Cheese – To add some more protein, as it’s one of the highest protein cheeses, and healthy fats.
Herbs and Spices – A combination of garlic powder and dried oregano to season the chicken breasts, and fresh parsley to add some freshness to the bowls.
Broth – To cook and flavor the couscous.
Olive Oil – To cook the chicken and dress the veggies.
Lemon Juice – To balance the dressing. I used fresh lemon juice but concentrate will also work well.
Salt and Pepper – To season.

Dietary Adaptions

To Make them Gluten-Free: Swap the couscous for quinoa and use certified gluten-free broth or water.

To Make them Dairy-Free: Omit the feta cheese.

Meal prep layout for Mediterranean bowls with cooked couscous, fresh vegetables, feta cheese, kalamata olives, arugula, and lemon wedges.

Red’s Nutrition Tip

While many people think couscous is a grain or seed, it is actually a form of wheat-based pasta made from semolina flour. There are many different types of couscous, including Moroccan couscous, Golden Couscous, Pearl Couscous, and Lebanese couscous, all of which would work well in this recipe and add a boost of protien to the recipe since wheat is one of the highest protein grains.

Serving Suggestions

The combination of grilled chicken, couscous, fresh vegetables, and hummus ensures that these bowls create a balanced meal with protein, carbohydrates, fiber, and healthy fats. That said, you can adapt the bowls to suit your personal dietary needs, for example:

To make them higher in protein, cook an additional 1/2 pound of chicken breasts and add them to the bowls.
To make them lower in carbohydrates, swap the couscous for cauliflower rice.
To add more healthy fats, top the bowls with some tahini dressing and/or avocado.
To add more fiber, swap the couscous for chickpeas, lentils, or roasted sweet potatoes, and/or add broccoli or carrots.

Close up of a meal prep Mediterranean bowl with a fork.

Storage

Once prepped, the Mediterranean meal prep bowls can be stored in airtight containers in the fridge for up to 4 days. The bowls cannot be frozen.

More Mediterranean Bowls and Couscous Recipes:

Slow Cooker Beef and Barley Soup

Published on November 21, 2024 by Stephanie Kay

Loaded with veggies, whole grains, and tender beef, this slow cooker beef and barley soup is an easy crockpot recipe that is perfect for cold weather. Serve it with crusty bread for a healthy and hearty-warming feast.

Bowl of slow-cooker beef and barley soup on a wooden cutting board with fresh parsley on top, crusty bread on the side, and a spoon and tea towel.

When the weather cools down, there is nothing like a good slow cooker recipe. Not only can you get everything ready in the morning and come home to a delicious meal, but the low and slow cooking method helps to add a depth of flavor that is hard to get with quick meals, and this hearty soup recipe does exactly that.

While it is technically a soup, this crockpot beef barley soup has a thick and rich stew-like, stick-to-your-rib texture that is absolutely delicious. Whether you’re enjoying it as a weeknight meal, a weekend lunch, or a high-protein meal prep idea, I am confident you’re going to love this recipe.

Slow cooker beef barley soup in a crockpot with a serving spoon and parsley on top.

Why You’ll Love It

Easy to Make – Made it a crockpot with minimal prep time, this is a simple recipe you can set and forget.
High in Protein – With 40 grams of protein per serving, this slow-cooker beef and barley soup is packed full of protein.
High in Fiber – The combination of barley and veggies ensures that this recipe has 7 grams of fiber per serving.

Ingredients for crockpot beef barley soup: beef stew meat, pearl barley, onion, carrots, celery, garlic, beef broth, Worcestershire sauce, tomato paste, olive oil, thyme, bay leaf, salt, and pepper.

Ingredients + Substitutions

Beef – To ensure the soup is protein-packed. The recipe calls for chuck roast, as I think it provides the best flavor and texture, but you can use any cubed beef stew meat you enjoy or have on hand. You can also use ground beef if preferred, see the notes section of the recipe card for details.
Pearl Barley – To add some carbohydrates and fiber. If you can’t find barley you can use brown rice instead.
Onion and Garlic – To flavor the soup. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if needed, see the notes section of the recipe card for details.
Carrots and Celery – To add some veggies and flavor the beef and barley soup.
Worcestershire Sauce – To flavor the broth, although optional.
Tomato Paste – To ensure the broth is rich and thick. Tomato sauce will also work, see the notes section of the recipe card for details.
Herbs – A combination of thyme and bay leaf to flavor the soup. The recipe calls for fresh thyme, but you can use dried thyme if needed, see the notes section of the recipe card for details.
Beef Broth – To add some more protein and further flavor the soup, however, you can use water if preferred.
Olive Oil – To add some healthy fats and sear the beef stew meat.
Salt and Pepper – To season.

Cast-iron skillet with raw beef stew meat.

Cast-iron skillet with seared beef stew meat.

Dietary Adaptions

To Make it Gluten-Free: Swap the barley for brown rice and use certified gluten-free beef broth.

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

Slow cooked with seared chuck roast stew meat.

Slow cooker with cooked stew meat, onion, carrots, celery, and garlic.

Red’s Nutrition Tip

While beef is often thought of as an “unhealthy” protein source, it’s actually one of the most nutrient-dense cuts of meat. In fact, the nutritional differences between chicken and beef are much fewer than you may think, especially when you opt for lean cuts of beef like I’ve done in this crockpot beef barley soup.

Slow cooker with stew meat, vegetables, tomato paste, Worcestershire sauce, and broth.

Slow cooker with stew meat, veggies, broth, pearl barley, thyme sprigs, and bay leaf.

Serving Suggestions

This crockpot beef barley soup is a balanced meal with protein, complex carbohydrates, fiber, and healthy fats. It can be enjoyed on its own as a complete meal or served with sides and toppings to meet your personal calorie or macro needs, for example:

To increase the protein content, add a 1/2 pound of beef to the recipe and/or serve it with a dollop of Greek yogurt or skyr on top.
To decrease the fat content, use extra-lean beef stew meat.
To increase the fiber content, enjoy an additional 2 cups of vegetables to the recipe, such as carrots or broccoli, and/or serve the beef barley soup with a side of crusty bread.

Cooked beef and barley soup in a crockpot with fresh parsley on top.

Storage + Reheating

To Refrigerate: Allow the beef and barley soup to cool completely, transfer it to an airtight container, and store it in the refrigerator for 3-4 days.

To Freeze: Once cooled, the soup can be stored in an airtight container in the freezer for up to 3 months.

To Reheat: Reheat the slow-cooker beef barley soup in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 1-2 minutes. If using frozen leftovers, allow the soup to thaw completely before reheating.

Close up of a white bowl of slow-cooker beef barley soup with parsley on top and a side of crusty bread.

More Slow-Cooker Recipes:

Metabolism 101: How Do You Burn Calories?

Published on November 19, 2024 by Stephanie Kay

From fast metabolism to slow metabolism, there are a lot of buzzwords in the fitness and nutrition industry when it comes to metabolism but what exactly do they mean, if anything at all? Here is everything that you need to know about your metabolism and how it works.

Pile of healthy foods on dark background including bread, fruit, vegetables, whole grains, cheese, meat, fish, lentils, nuts, and seeds.

What is metabolism?
How does metabolism work?
Components of Metabolism
- TDEE = BMR + TEF + EAT + NEAT
What is Basal Metabolic Rate (BMR)?
What is the Thermic Effect of Food (TEF)?
What is Exercise Activity Thermogenesis (EAT)?
What is Non-Exercise Activity Thermogenesis (NEAT)?
What is a “slow” metabolism or “fast” metabolism?
How does metabolism impact weight?
Does diet impact metabolism?
Does muscle increase metabolism?
Does exercise increase metabolism?
Does metabolism slow with age?
What causes slow metabolism?
How to Speed Up Your Metabolism

What is metabolism?

Metabolism is the sum of all reactions that occur throughout the body within each cell that provide the body with energy (1). The energy we consume from food and beverages is converted into energy that fuels all of the vital processes that are continuously occurring inside the body that allow for life and normal functioning. The body’s rate of energy production, measured in calories, is affected by factors such as sex, height, age, exercise, diet, hormone health, and disease.

How does metabolism work?

There are two primary chemical reactions involved in metabolism: catabolism and anabolism. Catabolic reactions govern the breakdown of food to obtain energy, while anabolic reactions use the energy produced by catabolic reactions to synthesize larger molecules (2). Both catabolic and anabolic reactions are critical to maintaining life.

Catabolism: The breakdown of molecules to obtain energy. This includes the breakdown of macronutrients (proteins, carbohydrates, and fats) into their simpler forms to provide the body with energy and the basic building blocks required for growth.

Anabolism: The synthesis of all compounds required by the cells. This includes growth and repair, which utilize energy that comes from our food.

The majority of the energy (calories) we consume daily is used to keep catabolic and anabolic reactions operating in the body, while a smaller portion of the energy (calories) we consume is utilized to fuel activity.

Components of Metabolism

There are four main components of metabolism (3, 4):

Basal Metabolic Rate (BMR)
Thermic Effect of Food (TEF)
Exercise Activity Thermogenesis (EAT)
Non-Exercise Activity Thermogenesis (NEAT)

TDEE = BMR + TEF + EAT + NEAT

Each component of metabolism utilizes energy and makes up our total daily energy expenditure (TDEE).

What is Basal Metabolic Rate (BMR)?

Your basal metabolic rate (BMR) is the amount of energy used by the body at rest or for your most basic life-sustaining functions. Even when you’re resting, your body requires energy for breathing, circulation, nutrient processing, adjusting hormone levels, and cell production. The body’s BMR accounts for the largest amount of energy expended daily, approximately 70% of total daily energy expenditure (3, 5). BMR is influenced by various factors including sex, age, height, fat mass, fat-free mass, and hormones (6, 7, 8).

Basal metabolic rate (BMR) is often used interchangeably with resting metabolic rate (RMR), however, there is a small difference between the two. BMR and RMR both measure the amount of energy – in calories – the body needs to stay alive and function properly, however, RMR accounts for additional low-effort daily activities on top of basic body functions. These low-effort activities include things such as eating or using the bathroom (9). For this reason, there is roughly a 10% difference between your BMR and your RMR, since RMR accounts for slightly more energy expended each day (10).

What is the Thermic Effect of Food (TEF)?

The thermic effect of food (TEF), also known as diet-induced thermogenesis, is the energy expended to digest, metabolize, absorb, and store the food that you eat (11). TEF represents approximately 10% of the energy you expend each day, however, it is influenced by age, meal timing, and the macronutrient composition of your meal (3).

Each macronutrient – protein, carbohydrate, and fat – requires a certain amount of energy to be digested by the body, which can be expressed as a percentage of the energy that they contain (12):

Thermic Effect of Fats = 0-3%
Thermic Effect of Carbohydrates = 5-10%
Thermic Effect of Protein = 20-30%

Of all three macronutrients, protein has the highest thermic effect of food, meaning that the body requires more energy to break down 1 gram of protein compared to 1 gram of carbohydrate or fat.

What is Exercise Activity Thermogenesis (EAT)?

Exercise activity thermogenesis (EAT) is the energy expended by the body for physical movement. EAT accounts for periods of intentional exercise, such as going for a run, lifting weights, going for a swim, or doing a workout. Of all components of metabolism, EAT varies the most as it is dependent upon how active you are each day and can account for anywhere from 5% to 30% of your total daily expenditure depending on the individual (3, 13).

What is Non-Exercise Activity Thermogenesis (NEAT)?

Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating, or sports-like exercise (14). This ranges from the energy expended walking to the bathroom, standing, cooking, cleaning, and fidgeting. Your NEAT accounts for approximately 15% of your total daily energy expenditure (3).

What is a “slow” metabolism or “fast” metabolism?

Since metabolism is the sum of all the energy your body expends throughout the day, the terms “slow metabolism” and “fast metabolism” generally refer to how little or how much energy your body expends per day. Given certain components of metabolism, namely basal metabolic rate (BMR), are influenced by factors outside of our control, including age, sex, height, and genetics, metabolism is sometimes classified as “slow” or “fast” based on these factors.

Generally speaking, men tend to have a higher BMR than women; larger individuals tend to have a higher BMR than smaller individuals, and BMR increases rapidly before the age of one and gradually decreases after the age of 60 (15, 16).

While fast or slow metabolism are not technical terms, put simply, the more calories your body naturally burns at rest the faster your metabolism, and the fewer calories your body burns at rest the slower your metabolism.

Although less common, some individuals may suffer from a metabolic disorder which occurs when abnormal chemical reactions disrupt normal metabolic processes in the body. Examples of metabolic disorders include diabetes, Gaucher’s disease, and hemochromatosis (17).

How does metabolism impact weight?

Metabolism has a direct impact on weight loss and weight gain. Weight is fundamentally driven by energy balance; the relationship between “energy in” vs. “energy out”, which is defined by the laws of thermodynamics, and dictates whether weight is lost, gained, or remains the same. Put simply:

To maintain weight, energy intake (calories consumed) must equal energy expenditure (calories burned).
To lose weight, energy expenditure (calories burned) must exceed energy intake (calories consumed) to create a calorie deficit.
To gain weight, energy intake (calories consumed) is greater than energy expenditure calories burned to create a calorie surplus.

When more calories are consumed than required for total daily energy expenditure (TDEE), the excess is stored primarily as adipose tissue, also known as body fat, as a form of stored energy (18). Conversely, when fewer calories are consumed than required for TDEE, the body will utilize the energy it has previously stored by burning body fat.

Does diet impact metabolism?

Yes, the amount and type of food you eat have a direct impact on your metabolism.

Given that the thermic effect of food (TEF) is a component of your total daily energy expenditure (TDEE), the macronutrient composition of your meal has a direct effect on how much energy your body expends to digest it. Since protein has the highest TEF, 10% to 30% higher than carbohydrates or fat, a protein-rich diet can help to increase your metabolism, as well as support the development and maintenance of lean muscle mass, which has a direct impact on BMR. Although there is limited evidence, some research suggests that high-carb meals produce a greater thermic effect when compared with high-fat meals (11).

Moreover, how many calories you choose to eat and for how long also has a direct impact on metabolism. Extended periods of undereating in a calorie deficit, extreme or not, can cause BMR to slow due to a phenomenon known as metabolic adaption. Also known as adaptive thermogenesis, metabolic adaption is a natural built-in protection mechanism the body uses to maintain homeostasis by causing the body to become more efficient at using energy and burn fewer calories in the process, a common cause of weight loss plateaus.

Does muscle increase metabolism?

Since basal metabolic rate (BMR) is influenced by body composition or an individual’s muscle-to-fat ratio, when you increase muscle mass you increase your metabolism. Total lean mass, or the total weight of your body minus the weight from fat mass, takes a lot of energy to maintain. Individuals with a higher degree of lean muscle will generally have a higher metabolic rate than individuals with lower levels of lean muscle mass (19, 20).

Generally speaking, less body fat and more muscle will result in a higher basal metabolic rate, while more body fat and less muscle will result in a slower higher basal metabolic rate. Therefore, if you build muscle, you will increase your BMR, however, if you lose muscle, you will decrease your BMR.

Does exercise increase metabolism?

Exercise has a direct impact on metabolism since exercise activity thermogenesis (EAT) influences the total daily energy expenditure (TDEE) or the total amount of calories expended per day. While basal metabolic rate (BMR) accounts for the majority of the energy expended by the body, exercise still plays a very important role in metabolism and overall health.

Not only does exercise directly increase energy expenditure during the activity itself but the increase in metabolic activity from exercise can outlast your workout. Depending on the duration and intensity of your physical activity, your metabolism can continue to burn calories at complete rest due to the result of rising oxygen consumption after workouts known as excess post-exercise oxygen consumption or EPOC (21).

Interestingly, while aerobic activities such as running, cycling, or swimming burn more calories during exercise, anaerobic activities such as weightlifting or interval training can help you expend more energy after exercising as they have a higher EPOC (22). After a resistance training workout, your body continues to burn calories as your muscles recover throughout the day.

Moreover, not only do anaerobic exercises that build muscle, such as resistance training, increase metabolism through increased EPOC but the maintenance of lean muscle mass itself increases total daily energy expenditure by increasing BMR and, therefore, overall metabolism.

Does metabolism slow with age?

Contrary to popular belief, metabolism does not slow with age. In 2021, a large study – the most comprehensive on the topic to date – was released which demonstrated that until the age of 60, age has very little impact on our basal metabolic rate. Using data from nearly 6,500 people, ranging in age from 8 days to 95 years, researchers discovered that there are four distinct periods of metabolic life (23):

From infancy until age 1, when calorie burning is at its peak, metabolic rate surges until it is about 50% higher than the adult rate,
From age 1 to 20, metabolism gradually slows by about 3% a year,
From age 20 to 60, metabolism holds steady,
And from age 60 onward, metabolism declines by about 0.7% a year.

Although people gain a pound and a half per year during adulthood, on average, this weight change cannot be attributed to a slowing metabolism. While metabolic rate does very gradually decline over the age of 60, before this point, it is primarily dietary and lifestyle factors that are the largest contributing factors to changes in weight.

What causes slow metabolism?

Looking back at the components that influence metabolism (BMR, TEF, EAT, and NEAT), several aspects can contribute to slow metabolism, some controllable and some not.

Height: Quite simply, the smaller you are the less energy you need so the slower your BMR will be.
Sex: Generally speaking, women have a slightly lower BMR than men.
Underrating Protein: Protein has the highest thermic effect of food (TEF); therefore, underrating protein will result in a slower metabolism.
Skipping Resistance Training: More muscle mass = faster metabolic rate. While all forms of activity support overall health, resistance training has a direct impact on metabolism as it supports the development and maintenance of muscle mass.
Not Engaging in Intentional Exercise: If you move your body but you’re not engaging in intentional exercise (run, workout, class, etc..) you’re leaving unexpended calories on the table.
Limited Daily Movement: If you’re engaging in intentional exercise but don’t move your body regularly outside of the gym/run/class, you’re once again leaving unexpended calories on the table.
Chronic Dieting/Undereating Calories: Chronic dieting and undereating can cause metabolic adaptation and BMR to decrease to ensure you burn fewer calories at rest to compensate for the lack of calories. Long-term consumption of fewer than 1,000 calories per day can have a significant impact on basal metabolic rate (24, 25, 26).

Fortunately, while some of the factors are outside of your control, several factors are within your control and there are plenty of ways to increase slow metabolism.

Infographic on ways to speed up your metabolism.

How to Speed Up Your Metabolism

While many of the factors that influence metabolism are outside of our control, such as age, height, and genetics, many factors within our control can help to increase metabolic rate. Although you most certainly can’t “boost” your metabolism, focusing on the factors within your control can help to increase your metabolic rate and total daily energy expenditure.

1. Eat more protein.

Due to the high thermic effect and other factors, a high protein intake tends to increase metabolism, while it also supports the development and maintenance of lean muscle, which helps keep BMR strong. While exactly how much protein you need to support your goals will vary from one individual to the next, as the recommended protein intake for weight loss and maximizing muscle growth can be as high as 0.7 to 1.0 grams per pound of body weight per day, aim to consume, at least, one palm-sized portion of protein at every meal.

Moreover, research has consistently shown that weight loss programs based on physical activity alone are less effective than programs that combine diet and exercise in both the short and long-term.

2. Resistance train to build muscle.

Prioritizing resistance and strength training will help you build and maintain lean muscle mass, which directly increases your basal metabolic rate (BMR), exercise activity thermogenesis, and overall metabolism. Our resting energy expenditure is largely dependent on our fat-free mass, therefore, the more muscle mass we build through resistance training, the higher our resting energy expenditure (27).

3. Exercise regularly.

Be it walking, cycling, dancing, skiing, or swimming, engaging in intentional exercise regularly will help to increase your exercise activity thermogenesis (EAT), which is a factor in metabolism. Governing health bodies generally recommend a minimum of 150 minutes of moderate-intensity physical activity per week or 75 minutes of vigorous-intensity physical activity per week (28).

4. Increase your NEAT.

Think of ways, outside of the gym and intentional exercise, to move your body more regularly. This will help to increase your non-exercise activity thermogenesis (NEAT), which is arguably the most underrated component of metabolism. Everything from playing with your kids to pacing while talking on the phone to picking up a basket instead of using a shopping cart can help to increase your NEAT.

5. Get good sleep.

Rest has a direct impact on your energy levels, hormone balance, and hunger cues. Go to bed at a decent hour and aim for 7-9 hours of uninterrupted high-quality sleep (29). Managing stress and prioritizing quality sleep is a secret weight-loss tool as it can help to keep your hormones, energy levels, and metabolism strong.

The Bottom Line

Metabolism is the sum of all processes that occur in the body and that provide the body with energy. Your metabolism, or total daily energy expenditure, is made up of your basal metabolic rate, thermic effect of food, exercise, and non-exercise activity, and is impacted by age, sex, height, muscle mass, hormones, and genetics. Your metabolism can be supported by various diet and lifestyle factors including consuming adequate protein, participating in regular exercise, prioritizing resistance training, and getting adequate high-quality sleep.

Greek Turkey Meatballs with Orzo and Tzatziki Sauce

Published on November 14, 2024 by Stephanie Kay

Turn dinner into a Mediterranean feast with these healthy Greek turkey meatballs with orzo and tzatziki! Filled with garlic and herbs, these meatballs are packed full of flavor, high in protein, and perfect for a weeknight dinner.

While bowl with Greek turkey meatballs with orzo with tomatoes, cucumbers, red onions, and feta cheese with tzatziki sauce drizzled on top.

There is nothing I love more than a good bowl dinner; add some protien, carbs, veggies, and a good sauce, and you’ve got yourself a delicious and balanced meal. I’ve shared many loaded bowl-style dinners before, like my sheet pan halloumi bowls and my Mediterranean steak bowls, so these baked Greek turkey meatballs with orzo and tzatziki are just another delicious (and easy) recipe you can add to your repertoire.

These Greek turkey meatballs are inspired by a traditional Greek meatball recipe, also known as keftedes. While typically made with beef and pork, I opted to make them with ground turkey to make the meatballs leaner and the overall dish higher in protein.

To ensure these bowls are full of flavor, I also added a homemade tzatziki sauce. While it is very easy to make, if you want to cut down on prep time, simply buy a store-bought tzatziki sauce instead.

Two bowls with Greek turkey meatballs with orzo and tzatziki sauce with pita bread, mint, forks, and a tea towel.

Why You’ll Love Them

High in Protein – With over 40 grams of protein per serving, these Greek turkey meatball bowls are healthy and protein-packed meals.
Full of Flavor – The combination of fresh herbs and tzatziki sauce ensures that each bite is full of Greek flavors.
Great for Meal Prep – The Greek turkey meatballs keep well in the fridge and freezer making them a great make-ahead meal.

Ingredients for Greek turkey meatball bowls: ground turkey, breadcrumbs, egg, red onion, garlic, tomatoes, cucumber, tzatziki sauce, orzo, kalamata olives, feta cheese, dried oregano, mint, dill, parsley, salt, and pepper.

Ingredients + Substitutions

Ground Turkey – To ensure the bowls are packed full of lean protein. I used lean ground turkey, however, you can use ground beef or chicken if preferred.
Egg – To bind the meatballs and add some more protein.
Breadcrumbs – To ensure the meatballs are moist and tender. You can use regular or panko breadcrumbs, or gluten-free breadcrumbs if needed.
Onion and Garlic – To flavor the turkey meatballs. The recipe calls for red onion and garlic cloves, but you can use onion powder and garlic powder if needed, see the notes section of the recipe card for details.
Herbs – A combination of oregano, mint, dill, and parsley to flavor the meatballs and tzatziki.
Orzo – To add some complex carbohydrates. You can use regular or whole wheat pasta or use couscous or quinoa instead.
Veggies – A combination of red onion, cucumber, and tomatoes to add some Greek-style veggies.
Kalamata Olives – While optional, they add some more Greek flavors.
Feta – To add some more protein and some salty flavor.
Greek Yogurt – To make the homemade tzatziki sauce. You can use whole milk, 0% Greek yogurt, or regular yogurt instead. If you’re looking to save time, you can use store-bought tzatziki sauce.
Olive Oil – To dress the orzo.
Lemon Juice – To balance the flavors of the tzatziki sauce, you can also add some lemon zest if desired.
Salt and Pepper – To season.

Bowl with ground turkey, breadcrumbs, herbs, garlic, mint, oregano, salt and pepper.

Bowl with ground turkey mixture for meatballs.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free breadcrumbs and swap the orzo for quinoa.

To Make them Dairy-Free: Swap the Greek yogurt for coconut yogurt and use dairy-free feta cheese.

Baking sheet with rolled raw Greek turkey meatballs.

Baking sheet with baked Greek turkey meatballs.

Red’s Nutrition Tip

Pairing these Greek turkey meatballs with orzo, one of the highest protien grains, feta cheese, one of the best high protein cheeses, and tzatziki, made from Greek yogurt which is one of the best high-protein, low-calorie foods, helps to increase the overall protein content of the dish by over 15 grams per serving.

Serving Suggestions

These Greek turkey meatball bowls are a balanced meal idea with protein, complex carbohydrates, fiber, and healthy fats. They can also easily be customized to meet your personal dietary needs, for example:

To make them higher in protein, double the meatball recipe to add more turkey meatballs to every bowl.
To make them lower in fat, use 0% Greek yogurt and low-fat feta cheese and omit the olives.
To make them low-carb, swap the orzo for cauliflower rice.
To make them higher in fiber, add some leafy greens.

Bowl filled with salad, veggies, Greek turkey meatballs, and tzatziki with tea towel and a side of orzo salad, homemade tzatziki sauce, feta cheese, and fresh herbs.

Storage + Reheating

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

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

To Reheat: Once thawed, the turkey meatballs can be reheated in the oven in a baking dish at 300°F for 10-15 minutes, or reheated in a pan on medium heat for 2-5 minutes or until warmed through. The meatballs can also be reheated in the microwave for 1-2 minutes or until warm.

Close up of a bowl with orzo salad, Greek yogurt meatballs, with tzatziki sauce, feta cheese, and fresh mint on top.

More Ground Turkey Recipes:

How To Practice Mindful Eating

Published on November 12, 2024 by Stephanie Kay

Whether you want to lose weight, gain weight, or simply improve your eating habits, mindful eating is a tool that can help you foster a better relationship with food and yourself. Here are some tips on how to practice mindful eating.

Woman cutting a tomato on a wood cutting board with a kale and salad on the side.

What is Mindful Eating?
Mindful Eating vs. Mindless Eating
The 3 Principles of Mindful Eating
Benefits of Mindful Eating
How to Practice Mindful Eating
A Mindful Eating Exercise
FAQs

What is Mindful Eating?

Mindful eating is an approach to eating that focuses an individual’s attention and sensual awareness on their food and eating experience (1). Mindful eating stems from the from the border Buddhist practice of mindfulness; a technique that involves being aware of the present moment without judgment.

Unlike dieting, mindful eating has little to do with weight loss, nutrition, calories, carbohydrates, protein, or fat. The purpose of mindful eating is to foster a healthy relationship with food by encouraging individuals to be fully present in their eating experience and savor their food.

Mindful Eating vs. Mindless Eating

While it might seem obvious, mindful eating is the difference between mindless eating and conscious eating. Mindless eating often occurs when we are distracted, multitasking, or eating too quickly.

When we eat mindlessly, we ignore the who, what, where, when, why, and how of our eating experience (2). This often leads us to eat with little regard for our hunger cues, eat alone or in random places, eat to soothe our emotions, and eat while we are busy doing other tasks. Research has shown that mindless eating is associated with associated with anxiety, overeating, and weight gain (3).

Similar to intuitive eating, the practice of mindful eating helps to make eating an intentional act instead of an automatic one. While the terms intuitive eating and mindful eating are often used interchangeably, they are slightly different frameworks. Although they both help to foster a healthy relationship with food, mindful eating focuses on bringing awareness to our eating experience, while intuitive eating focuses on eating based on internal cues, satisfaction, and the health of the mind and body beyond mealtime. Mindful eating practices can help to promote and support more intuitive eating.

The 3 Principles of Mindful Eating

The fundamental principles of mindless eating are (2):

1. Be aware.

Eating mindfully involves bringing full awareness to every bite of food. This requires you to pay attention to your experiences, behaviors, and emotions while you are eating. You can bring more awareness to your eating experience by focusing on the what, when, and why. This involves being aware of the nurturing nature of food, your sensory experience, and your physical hunger and satiety cues to guide decisions on when to start and stop eating.

2. Be present.

As you eat, work to be in the present moment by paying attention to the where, who, and how of your eating experiences. To be fully present while eating it’s important to plate your food, sit down at a table, eat and chew slowly, and remove all digital distractions, such as phones, TVs, or computers. You can also be more present by focusing on engaging with the people and space around you.

3. Be non-judgmental.

One of the most important aspects of practicing mindful eating is to develop a non-judgmental mindset toward foods and eating habits. An example of this is to avoid labeling foods as “good” or “bad” and specific meals as “cheat meals”. This requires you to acknowledge your responses to food and focus on the process of eating instead of judging yourself as you eat.

Benefits of Mindful Eating

While there is still much more research to be done on mindful eating, as there is no current standard for what defines mindful eating behavior, some of the proposed benefits include (4, 5, 6, 7, 8):

Promotes a better relationship with food
Increases satisfaction with food
Reduces stress around food choices and dietary habits
Increased awareness of hunger and fullness
Decreases in emotional eating behaviors
May aid in weight loss programs

How to Practice Mindful Eating

Here are some tips and ways to practice mindful eating.

1. Honor the food.

Before you start to eat, take a moment to honor the food by acknowledging where the food came from and who prepared the meal.

2. Engage all of your senses.

Notice every sensory experience you experience while eating. Consider the smells, colors, sounds, tastes, temperatures, and textures of your food and your surroundings as you eat.

3. Plate your food.

Instead of eating out of the package, bag, or takeaway container, serve your food on a plate or bowl. This can also help to bring more awareness to the serving sizes and portion sizes of food and help to practice portion control in the process.

4. Eat sitting down.

Instead of eating in the car or while walking around the kitchen, plate your food and sit down at a table to enjoy your meal or snack. While there are certainly times you may need to eat on the go, the more you can eat your meal sitting down the more you can practice mindful eating.

5. Chew and eat slowly.

Savor your food by slowing down and chewing thoroughly. Not only does chewing enhance the mechanical digestion of your food, but it increases your experience of the food and slows down the next bite. Put your fork or spoon down between bites and savor the flavors and textures before you move on to the next.

6. Eat without distractions.

Do your best to eliminate digital distractions while eating, this includes TVs, phones, computers, and any other screens. Research has shown that people are more prone to overeating in the absence of hunger while distracted in front of screens and that prolonged leisure screen time may lead to overconsumption of unhealthy foods, particularly in children and adolescents (9, 10).

7. Socialize over food.

Whenever possible, use your meals as an opportunity to share and connect with others. While food is fuel and nourishment for our bodies, it also nourishes us mentally and emotionally through culture and community.

8. Respect your hunger cues.

Before, during, and after you eat, pay attention to your body and how you feel. Is your tummy growling? Do you feel satisfied and comfortable? Or do you feel stuffed or a little too full? The hunger-fullness scale is an intuitive eating tool that can help you get more in tune with your natural cues and help to distinguish between physical and emotional hunger.

A Mindful Eating Exercise

Here is an example of questions you can ask yourself to practice mindful eating. The next time you eat a handful of almonds, ask yourself these simple questions:

Look at the almonds; what do they look like?
Roll the almonds around in your hand; how do they feel?
Sniff the almonds; what do they smell like?
Have you put the almonds in a bowl?
Are you sitting down?
How slowly can you eat the almonds?
Have the almonds satisfied your hunger?

The food you eat has a story and the more pieces of the story you know the more it will help you eat mindfully.

FAQs

What are the 5 S’s of mindful eating?

The 5 S’s of mindful eating are to sit, slow down, savor, simplify, and smile.

Can you lose weight with mindful eating?

While weight loss is not the objective, the principles and practices of mindful eating can help bring awareness to your eating habits, get more in touch with your hunger and fullness cues, help you make better food choices, and support weight loss in the process.

What foods are good for mindful eating?

There are no specific foods required to eat mindfully. The practice of mindful eating can be applied to all food choices, including healthy foods and processed foods.

The Bottom Line

Mindful eating is an approach to eating that focuses an individual’s attention and sensual awareness on their food and their experience of eating. The practice of mindful eating can help reduce stress around food, increase awareness of hunger and fullness, and decrease emotional eating behaviors, which can lead to a healthier relationship with food and healthier food choices. You can practice mindful eating by honoring your food, engaging your senses, plating your food, chewing and eating slowly, and eating without digital distraction.

8 Benefits of Organ Meat

Published on November 10, 2024 by Stephanie Kay

Organ meats such as liver, kidney, and heart are some of the most nutrient-dense foods on the planet. While they are not as popular as they once were, adding them to your diet can help increase your energy levels and improve your overall health. Here is a list of the health benefits of organ meat.

Bowl of chicken livers with onion, garlic, carrots, salt, and peppercorns.

What is organ meat?
Types of Organ Meats
Health Benefits of Organ Meats
Other Benefits of Organ Meats
- 7. Inexpensive
- 8. Sustainable
Nutrition of Organ Meats
Does quality matter?
Can you eat too much organ meat?
How often should you eat organ meat?

What is organ meat?

Organ meats, also known as “offal”, are the edible internal organs and entrails of a butchered animal. The most commonly consumed organ meats are from cows, pigs, lambs, goats, chickens, and ducks.

Although organ meats are mostly overlooked in North America, as muscle meats such as chicken breasts and steak are most popular, they were once commonly consumed and remain a cherished part of non-Western cultures and cuisines.

Types of Organ Meats

Some of the most popular organ meats include:

Liver
Heart
Kidney
Tongue
Tripe
Sweetbreads (Pancreas and Thymus)
Intestines
Gizzards
Testicals
Brain
Lung
Blood, Bones, and Skin

Organ meats are also commonly used in certain food products, such as:

Sausages: Natural sausage casings are made from intestines.
Pâté: Traditional pâté and terrine are made from pork, duck, or chicken liver with various herbs and spices.
Bone Broth: Authentic bone broth is made by boiling beef, pork, or chicken bones.
Pork Rinds: Also known as pork scratchings or pork crackling, pork rinds are made from fried pork skin.

Infographic on the benefits of organ meat.

Health Benefits of Organ Meats

Here is a list of the primary organ meat health benefits:

1. Good Sources of Protein

Many organ meats are good sources of animal protein containing all essential amino acids. The liver, heart, and tongue are among the highest protein organ meats, and certain forms of bone broth contain moderate to high levels of protein. Per 100-gram serving, beef liver contains 20.4 grams of protein, beef heart contains 17.7 grams of protein, and beef tongue contains 14.9 grams of protein ^{(1, 2, 3)}.

2. Full of Healthy Fats

Certain organ meats, such as liver and kidney, are good sources of healthy fats, including omega-3 fatty acids, arachidonic acid, and alpha-lipoic acid. They are also good sources of dietary cholesterol and saturated fat, which, contrary to popular belief, are an important part of a healthy diet, although they should be consumed in moderation. A 100-gram serving of beef liver contains 0.016 milligrams of omega-3 fatty acids, and a 100-gram serving of beef kidney contains 0.013 milligrams of omega-3 fatty acids ^{(1, 4)}.

3. Rich in Essential Minerals

Organ meats are some of the best food sources of minerals such as iron, magnesium, zinc, selenium, and copper. These minerals play various vital roles in our overall health, including red blood cell production, oxygen transport, nerve and muscle function, immune health, thyroid function, reproductive health, and bone health, among others ^{(5, 6, 7, 8, 9)}. A 100-gram serving of chicken liver contains 8.9 milligrams of iron (50% DV), 54.6 milligrams of selenium (99% DV), 0.5 milligrams of copper (57% DV), and 2.7 milligrams of zinc (24% DV) ⁽¹⁰⁾.

4. Rich in Fat-Soluble Vitamins

Organ meats are also great sources of vitamins, including fat-soluble vitamins A, D, E, and K. Certain organ meats, such as liver, are particularly rich in B vitamins, such as vitamin B12 and folate, which are less readily available in other animal and plant foods. A 100-gram serving of raw beef liver contains 4,970 milligrams of vitamin A (552% DV), 59.3 milligrams of vitamin B12 (2471% DV), and 290 milligrams of folate (73% DV) ⁽¹⁾.

5. Rich in Collagen

Collagen is naturally found in certain animal foods; however, Type I collagen is particularly concentrated in certain organ meats. On average, organ meats contain 1.5 to 3 times more collagen than muscle meats, and it is particularly concentrated in the skin and bones. While not considered organs, oxtails or pork tails are offal and great sources of collagen. A 1-cup serving of beef bone broth averages 5 grams of collagen, but this can vary by brand ⁽¹¹⁾.

6. May Increase Energy

For some people, organ meats can help to increase energy levels. Fatigue and lack of energy are one of the main side effects of iron deficiency and organ meats, namely liver, are one of the best sources of iron ⁽⁵⁾. Moreover, micronutrients such as copper, folate, and vitamin B1, and antioxidants such as coenzyme Q10 (CoQ10), are known to aid in energy production and can, therefore, help to increase energy levels ⁽¹²⁾.

Other Benefits of Organ Meats

In addition to their health benefits, organ meats are:

7. Inexpensive

Compared to muscle meats, organ meats are much cheaper. In some cases, organ meats and offal are 50% less expensive than traditional cuts of meat such as chicken breasts, beef steak, or pork tenderloin.

8. Sustainable

Eating organ meat helps to promote nose-to-tail eating and reduce food waste. According to some research, choosing more offal cuts and organ meats could reduce livestock emissions by as much as 14% ⁽¹³⁾.

Nutrition of Organ Meats

Here is a nutrition comparison of muscle meat vs. organ meat, including raw beef steak, raw beef liver, and raw beef kidney per 100-gram serving, based on the current daily value (DV) ^{(14, 1, 4, 15)}:

Nutrient	Beef Steak	Beef Liver	Beef Kidney
Protein	22.1 grams	20.4 grams	17.4 grams
Fat	4.1 grams	3.6 grams	3.1 grams
Vitamin A	0%	552%	47%
Thiamin	6%	16%	30%
Riboflavin	9%	212%	218%
Niacin	43%	83%	50%
Pantothenic Acid	13%	143%	79%
Vitamin B6	4%	6%	4%
Folate	3%	73%	25%
Vitamin B12	45%	2471%	1146%
Copper	8%	1084%	47%
Iron	9%	27%	26%
Magnesium	5%	4%	4%
Phosphorus	17%	31%	21%
Potassium	7%	7%	6%
Selenium	49%	72%	256%
Zinc	37%	36%	17%

Does quality matter?

It is important to choose high-quality organ meats from reputable sources. Aside from moral implications, organ meats obtained from healthy, well-raised, pastured animals will help to ensure that they are the most nutrient-dense possible. Animals raised in unhealthy settings or exposed to toxic substances may accumulate toxins in their organs, such as fatty deposits in their heart and kidneys. For this reason, it is best to opt for organic organ meats from pastured animals whenever possible.

Can you eat too much organ meat?

While organ meats provide many health benefits, because they are so nutrient-dense, you can consume too much. The potential risks of eating organ meats include:

Excess Vitamin A: Consuming too much vitamin A can cause headaches, nausea, and dizziness, and excess intake can cause liver damage and birth defects in pregnant women ⁽¹⁶⁾.
Excess Iron: Consuming too much iron can cause toxicity and organ damage ⁽⁵⁾.
High Purine: Individuals with gout should avoid organ meats as they are high in purines, a molecule associated with gout flare-ups ⁽¹⁷⁾.
Fatty Liver Disease: A higher organ meat intake has been associated with a higher chance of developing nonalcoholic fatty liver disease (NAFLD) ⁽¹⁸⁾.
Cardiovascular Disease: Certain organ meats are high in saturated fat, which has been correlated with an increased risk of heart disease.
Mad Cow Disease: Brain and spinal cord meat is known to transmit rare diseases, such as Mad Cow Disease. Fortunately, the likelihood of getting it from North American beef organ meat is extremely low due to tight regulations on the industry ^{(19, 20)}.

How often should you eat organ meat?

Organ meats should be consumed in moderation within a healthy and balanced diet. Consuming a 3 to 5-ounce portion of high-quality organ meats once per week as part of your protein intake can help to increase your intake of essential nutrients with minimal risk.

The Bottom Line

Organ meats are the edible internal organs of a butchered animal, such as the liver, heart, kidney, and bones. Organ meat is more nutrient-dense than muscle meat and offers a range of health benefits including a high concentration of protein, healthy fats, vitamins, minerals, and collagen. It is best to opt for organ meats from reputable, high-quality sources and consume them in moderation as part of a balanced diet.

Spicy Roasted Chickpea and Veggie Bowls

Published on November 7, 2024 by Stephanie Kay

Covered in flavorful tahini dressing and loaded with veggies, these spicy roasted chickpea and veggie bowls are filled with colors, flavors, and texture. Not to mention, they are packed full of plant-based protein and fiber making them great for meal prep.

Two spicy roasted chickpea and veggie bowls with a fork, a tea towel, lemon wedges, and a glass of water.

While salads are a great way to add more veggies to your diet, they can be less than appealing in the colder months. Fortunately, you can turn salads into a hearty, healthy, and heartwarming fall or winter meal with these roasted chickpea veggie bowls.

Filled with crispy chickpeas, roasted vegetables, whole grains, and vegetables, and covered in a creamy tahini sauce, these bowls can help you eat your veggies while keeping warm. They are quick and easy to make, making them perfect for family dinners, and they also work well as make-ahead lunches for busy workdays.

Overhead image of of two spicy roasted chickpea and veggie bowls with turmeric tahini dressing, lemon, and green onions with a gold fork and tea towel on the side.

Why You’ll Love Them

Quick and Easy – With minimal prep required, these bowls are perfect for a weeknight meal.
High in Fiber – With over 15 grams of fiber per bowl, they are sure to fill you up.
Full of Flavor – The combination of spices and turmeric tahini sauce ensures that every bite is filled with flavor.
Great for Meal Prep – This spicy roasted chickpea veggie bowl recipe keeps well in the fridge and freezer making it a wonderful make-ahead meal.

Ingredients for chickpea and veggie bowls: brown rice, chickpeas, spices, cabbage, kale, sweet potatoes, and turmeric tahini dressing.

Ingredients + Substitutions

Chickpeas – To add some vegetarian protein and fiber. The recipe calls for canned chickpeas, but you can cook your own if preferred, see the notes section of the recipe card for details.
Sweet Potatoes – To add some complex carbohydrates and fiber, butternut squash would also work well.
Brown Rice – To add some more complex carbohydrates and fiber, white rice or quinoa would also work well.
Kale – To add some greens, fiber, and micronutrients. The recipe calls for kale but you can use any leafy greens you like; spinach would also work very well.
Cabbage – To add some crunch and more fiber. I used red cabbage but green cabbage or shredded Brussel sprouts would also work.
Green Onion – While optional, they make a good topping, red onion would also work well.
Spices – A combination of chili powder, cumin, and garlic powder to create a spice mix for the chickpeas, and some ground turmeric to flavor the tahini sauce. If you don’t have chili powder, you can use smoked paprika instead, and if you don’t have ground turmeric, you can use curry powder instead.
Olive Oil – To add some healthy fats and roast the chickpeas.
Tahini – To make the dressing.
Lemon Juice – To balance the flavors or the dressing. Lime juice, apple cider vinegar, and red wine vinegar will also work well.
Maple Syrup – To add a hint of sweetness to the dressing, although it’s optional. Honey and agave nectar will also work well.
Salt and Pepper – To season the chickpeas and veggies.

White bowl of chickpeas with chili power, cumin, and salt.

White bowl of chickpeas tossed in spices.

Dietary Adaptions

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

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

Baking sheet with spice covered chickpeas and cubed sweet potato covered in olive oil.

Red’s Nutrition Tip

While there are many ways to add protein to a salad, when making a vegetarian meal, it’s important to be strategic with plant-based protein sources to ensure you are creating a high-protein meal. By combining legumes (chickpeas) with grains (brown rice) you can ensure you are creating a complete protein with all essential amino acids.

Close of up a chickpea and veggie bowl with creamy turmeric dressing.

Serving Suggestions

These bowls are a balanced meal with protein, complex carbohydrates, fiber, and healthy fats. That said, you can easily adapt the recipe to suit your personal dietary needs, for instance:

To increase the protein content, swap one can of chickpeas for 1 block of extra-firm tofu, pressed, and cubed. Alternatively, you can add some grilled meat, such as chicken or steak, to the bowls.
To increase the fiber content, add more veggies, such as broccoli, green beans, and/or carrots to the bowls.
To reduce the fat content, use half the amount of olive oil on the chickpeas and sweet potato, and use less dressing on the bowls.

Spicy roasted chickpea and veggie bowl with turmeric dressing with a fork, green onion, and lemon wedges in the background.

Storage + Reheating

To Refrigerate: Allow the chickpeas, sweet potatoes, and rice to cool completely, then transfer to airtight containers for up to 5 days. The other vegetables and tahini dressing can be stored in a separate airtight container for up to 1 week.

To Freeze: Once cooled, the roasted chickpeas, sweet potatoes, and cooked brown rice can be stored in an airtight container in the freezer for up to 3 months. Freezing the other ingredients is not recommended.

To Reheat: The chickpeas, sweet potatoes, and brown rice can be reheated in a baking dish in the oven at 350°F for 5-10 minutes or in the microwave for 1-2 minutes.

More Chickpea Bowls:

Slow Cooker Lasagna Soup

Published on October 31, 2024 by Stephanie Kay

Made with lean ground beef, tomato sauce, and broken lasagna noodles, this slow-cooker lasagna soup is everything you love about lasagna in a bowl. Plus, it’s easy to make, high in protein, and a family-friendly recipe everyone can enjoy!

A bowl slow-cooker lasagna soup with a spoon with ricotta cheese, parmesan cheese, and fresh basil on top.

If you love lasagna but hate all of the prep work and time required to make it, my friend, this recipe is for you! This easy crockpot lasagna soup recipe is filled with the comforting flavors and texture of lasagna but only requires a fraction of the effort.

And the best part is, it’s a great way to use up all of those broken lasagna noodles that end up at the bottom of the box. Whether you choose to save them up and break a few extra noodles to make this recipe, it’s sure to become a heartwarming meal that is perfect for a cold fall or winter day.

Why You’ll Love It

Easy to Make – With minimal prep time and hands-off cook time, this slow-cooker lasagna soup is very simple to prepare.
High in Protein – With 40 grams of protein per serving, this recipe makes a filling and hearty soup that is perfect for lunch or dinner.
Great for Meal Prep – This crockpot lasagna soup keeps well in the fridge and freezer making it a great make-ahead meal.

Ingredients for slow-cooker lasagna soup: lean ground beef, onion, red bell pepper, garlic, basil, oregano, salt, crushed tomatoes, diced tomatoes, tomato paste, beef broth, parmesan cheese rinds, lasagna noodles, and fresh spinach.

Ingredients + Substitutions

Ground Beef – To add some protein. I used lean ground beef but you can use Italian sausage, Italian turkey sausage, or ground turkey if preferred.
Onion and Garlic – To build flavor. I used a whole onion and garlic cloves, but you can use powder if preferred. See the notes section of the recipe card for details.
Bell Pepper – To add more veggies. The recipe calls for a red bell pepper, but you can use any color you like or omit it completely.
Tomatoes – To build the soup and add some veggies. The recipe calls for a combination of crushed tomatoes, diced tomatoes, and tomato paste, however, you can use prepared tomato sauce or marinara sauce if preferred. See the notes section of the recipe card for details.
Beef Broth – To make the soup broth. The recipe calls for beef broth, but you can use chicken broth, vegetable broth, or water if desired.
Herbs – A combination of dried basil, oregano, and red pepper flakes to season the soup.
Lasagna Noodles – To add some complex carbohydrates and fiber, and ensure this soup is a lasagna soup. You can use regular or whole wheat pasta lasagna noodles.
Spinach – To add some leafy greens and micronutrients. The recipe calls for fresh spinach but you can use frozen spinach if needed, see the notes section of the recipe card for details.
Cheese – Although optional, I recommend adding a parmesan rind to the slow cooker to flavor the soup, and a combination of ricotta cheese, parmesan cheese, and/or mozzarella cheese to serve the soup.
Fresh Basil – To serve, although optional.
Salt and Pepper – To season the soup.

Slow cooker with cooked ground beef, spices, onion, red bell pepper, and garlic.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free pasta and gluten-free beef broth or water.

To Make it Dairy-Free: Omit the parmesan rind in the recipe and omit the ricotta, mozzarella, and parmesan cheese to serve.

Slow cooker with cooked ground beef, spices, veggies, and tomato sauce.

Slow cooker with cooked ground beef, spices, veggies, tomato sauce, and beef broth.

Red’s Nutrition Tip

While I used traditional lasagna noodles, you can use white or whole-wheat pasta noodles in the recipe. Whole wheat pasta is often considered “healthier” than white pasta, as it’s slightly higher in fiber and nutrients, it does contain more antinutrients which can be harder for some individuals to digest. At the end of the day, the best option is the option that works best for you!

Slow cooker with ground beef soup with broken lasagna noodles and spinach.

Slow cooker with cooked crockpot lasagna soup recipe.

Serving Suggestions

This slow-cooker lasagna soup is a well-balanced meal with protein, carbohydrates, fiber, and healthy fats and can be enjoyed on its own or as part of a larger meal. Moreover, you can adapt the recipe to suit your personal calorie and macronutrient needs.

To reduce the calorie content, use lean ground beef or swap the ground beef for ground turkey or ground Italian sausage.
To make it low-fat, swap the ground beef for lean ground beef or ground turkey and omit the ricotta and parmesan cheese.
To make it low-carb, use low-carb lasagna noodles or swap the noodles for zucchini noodles.
To make it higher in fiber, add an additional 1-2 cups of spinach and serve the soup with a side salad or steamed vegetables.
To increase the calorie content, increase the serving size to a larger portion size and serve the soup with a side of Italian bread or garlic bread.

Two bowls of crokpot lasagna soup with a side of ricotta cheese, parmesan cheese, and fresh basil.

Storage + Reheating

To Refridgerate: Allow the soup to cool completely, transfer it to an airtight container, and store it in the refrigerator for 3-4 days.

To Freeze: Once cooled, leftover lasagna soup can be stored in a freezer-safe container for up to 3 months.

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage

More Couscous and Kale Salad Recipes:

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

More Breakfast Casserole Recipes:

Table of contents

Types of Dietary Fiber

Benefits of Eating More Fiber

How much fiber do you need?

Foods High in Dietary Fiber

1. Chia Seeds

2. Flaxseed

3. Popcorn

4. Oats

5. Almonds

6. Beans

7. Whole Wheat Pasta

8. Split Peas

9. Lentils

10. Chickpeas

11. Sunflower Seeds

12. Avocado

13. Raspberries

14. Whole Wheat Bread

15. Green Peas

Ranking of High-Fiber Foods

High-Fiber Foods FAQs

The Bottom Line

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

More Butternut Squash and Bean Soup Recipes:

Table of contents

What’s the difference between fresh fruit and dried fruit?

Dried Fruit vs. Fresh Fruit: Nutrition

Calories

Carbohydrates

Sugar

Fiber

Protein

Fat

Water

Vitamins and Minerals

Pros and Cons of Dried Fruit

Pros and Cons of Fresh Fruit

So, is dried fruit as good as fresh fruit?

The Bottom Line

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

More Turkey Chili Recipes:

Table of contents

The Best Plant-Based Protein Sources

1. Seitan

2. Tempeh

3. Sprouted Grain Bread

4. Edamame

5. Extra-Firm Tofu

6. White Beans

7. Lentils

8. Pinto Beans

9. Chickpeas

10. Black Beans

Ranking of Plant-Based Proteins

Plant-Based Protein-to-Calorie Ratio