How Many Calories Are in an Avocado?

Many people enjoy avocados for their creamy texture, delicious flavor, but did you know they’re also packed with amazing health benefits? You may be scratching your head wondering exactly how many calories are in an avocado, anyway? And can eating avocados truly boost your heart health, strengthen your bones, protect your eyesight, and fight inflammation? That guac and chips is looking even more appealing right? Let’s dig in. Health Benefits of Avocados: Heart Health Half an avocado provides around 10% of your daily potassium and 5% of your magnesium needs. Potassium is essential for regulating your heartbeat—low potassium levels can cause irregular heart rhythms. Magnesium supports healthy blood flow by keeping your blood vessels relaxed. Plus, avocados contain phytosterols, plant compounds known to help lower cholesterol. Thanks to their impressive fiber content (a single avocado provides nearly half of your recommended daily fiber intake!), avocados are powerful allies in reducing the risk of heart disease. Bone Health Avocados deliver a good dose of vitamin K, a nutrient crucial for calcium absorption and maintaining bone density. Additionally, their potassium, magnesium, and phosphorus content all work together to keep your bones strong and healthy. Eye Health Packed with lutein and zeaxanthin—two powerful antioxidants—avocados support your eyesight by protecting your eyes from oxidative stress and inflammation. These nutrients act as natural shields, helping to maintain healthy eye cells and reduce the risk of vision-related conditions. Reduce Inflammation Avocados are loaded with antioxidants like lutein and vitamin C, which combat inflammation and neutralize harmful free radicals, those pesky molecules that can damage your cells and lead to disease. Plus, the healthy fats found in avocados further help soothe inflammation and even boost brain function. How many calories are in an avocado? One whole medium avocado contains about 250 calories. While avocados aren’t considered low-calorie, the numerous health benefits they provide make them an incredibly nutritious addition to your diet. Five delicious ways to enjoy an avocado: In a Salad: Avocados are the perfect topping for any salad. Their creamy texture paired with crunchy vegetables makes for a colorful, nutrient-rich, and satisfying meal. In a Smoothie: The creaminess of an avocado makes for a great ingredient in almost any smoothie. Avocados can be an addition or take the place of another fat like nut-butter for those that can’t eat nuts! On Toast: Avocado toast has become a staple on many restaurant menus and in kitchens across America, for good reason. This is one of the simplest ways to enjoy an avocado: simply spread it on sourdough, sprouted bread, or whole-grain bread for added health benefits. Guacamole: Dipping some crunchy vegetables in a nice bowl of guacamole is a great way to enjoy the health benefits of avocados. The healthy fat in avocado even helps you absorb the nutrients in the veggies themselves. This healthy snack is super satisfying and pairs perfectly with a summer mocktail. Avocado Oil: Avocado oil Avocado oil is an excellent choice for cooking due to its high smoke point. Swap out less healthy oils and use it for sautéing, roasting, or as a flavorful salad dressing base. So, should you include avocado in your diet? Definitely! Avocados might not be low-calorie, but they’re loaded with nutrients that support your overall health and energy levels. They’re satisfying, versatile, and an easy addition to meals and snacks. Incorporate them regularly to enjoy their amazing benefits!

9 Nutritious Meals to Make with Thanksgiving Leftovers

Now that Thanksgiving Day is in the books, you might be wondering what the heck to do with all of those Thanksgiving leftovers in your fridge. Whether you were the host or a guest, chances are you ended up with at least some remnants from the biggest food holiday of the year.  If you were a guest—lucky you—maybe you took home some of mom’s famous stuffing or shaved turkey for making sandwiches. If you were brave enough to host this year, you were likely left with whatever you couldn’t convince your guests to take home. Either way, if you’ve got Tupperware and baggies of food taking up precious real estate in the fridge, you don’t want any of it to go to waste.  If you’re looking for creative and healthy ways to use up what’s left of Thanksgiving dinner, we’ve got a few healthy recipes to help you clean out your fridge and turn those random leftovers into savory meals.  Soup’s On! Soup dishes are always great during the colder months, but they’re especially perfect for when you really don’t want to think about cooking anymore. The day after Thanksgiving (and for several days after that), you might just not feel like putting a lot of effort into cooking. We feel you and soups are the perfect solution. Got leftover carrots, celery and onions? You’re well on your way to making this Creamy Mushroom And Farro Soup, a perfect recipe for lunch or dinner to use up some of the extra veggies in your fridge. Farro is high in protein and fiber, and carrots contain the beneficial carotenoids, lutein and zeaxanthin, which are shown to protect healthy cells in the eyes. You can also add in some leftover turkey and any other vegetables you have around. White Bean Soup with Spicy Sausage is a great way to use all that leftover butternut squash. And the best part? This hearty soup is easy to prepare and provides an excellent source of protein, fiber, vitamins, and minerals. If you love chili, you’ll fall hard for this Salsa Chili. It’s a perfect way to use up some of that leftover turkey. Just grind it up, add some kidney beans and cashews, a bit of salsa, a few spices, and voila!  You’ve got yourself a healthy bowl that’s also full of flavor. Brunch, Anyone?  While you may not feel like having a huge breakfast after practically eating yourself into a food coma, it’s important to get in your protein, just like any other day. Whether you eat first thing in the morning or decide to do brunch on Friday, these leftover recipes will hit the spot. The best thing about this Simple Frittata is how flexible the ingredients are. It’s really up to you what to include. So, grab whatever roasted or fresh veggies you have in the fridge, add in some protein and cheese, and you’re golden.  Still have a house full of guests and not sure what to feed them? This super-healthy Sweet Potato Zucchini Bread will not disappoint. Plus, it’s dairy-free, gluten-free and vegetarian, so it’s perfect for anyone with food allergies or intolerances looking for breakfast options besides eggs.  Sweet Potatoes, FTW!  There are so many things you can make with leftover sweet potatoes, it’s almost impossible to run out of recipe ideas. Here are just a couple of our favorite side dishes to try with this uber tuber. Buying too many sweet potatoes isn’t such a bad thing when you can turn them into these nutrient-dense Baked Sweet Potato Fries. They’re sure to be a new favorite. Remember to leave the skin on, as that’s where you’ll get most of the nutrients from. If you’re looking for something a little heartier that also has a ton of protein, try this Sweet Potato and Sausage Bake, made with chicken sausage. It’s a quick, easy, and delicious way to use your leftover spuds.  Leftover Favorites We all have our favorite leftover recipes, but these two are always a big hit. They’re easy to make, and when you add in veggies and play with the ingredients a bit, the result is actually pretty healthy.  First up: Thanksgiving Leftover Pizza. Swap out tomato sauce for cranberry, add whatever leftovers you’ve got for toppings, and you’ve got yourself a meal. Easy, healthy, delicious, and creative. Another fun option? A healthy twist on the classic grilled cheese.  We totally get that Turkey Grilled Cheese might not sound like the healthiest thing to make with your leftovers, but it can be. Take it easy on the cheese, swap out white bread with sprouted grain, sourdough, or rye, add in tomatoes and pesto for veggies, and, of course, pile on some turkey for protein. Now you’ve got an easy-to-make, balanced meal that everyone will love. Eating leftovers will not only clear your overcrowded fridge, but it’s also a great way to have a more sustainable holiday, while also experimenting with some fun new recipes while you’re at it. We hope you enjoy your Thanksgiving and get to try out some different ways to use your leftovers. (Image: Shutterstock)

What are Soy Protein Isolates and Are they Bad for Me?

In our fast-paced world, maintaining a healthy and balanced diet with ingredients you recognize can feel like a monumental challenge. Even health and wellness professionals struggle to navigate supermarket aisles filled with products featuring new and functional ingredients. One enhanced ingredient commonly found in plant-based protein bars, cereals, and veggie burgers is soy protein isolate. But what is soy protein isolate and should you eat it? What is Soy Protein Isolate? Soy is derived from soybeans and contains fat and carbohydrates (mostly made up of fiber, naturally occurring sugar, and protein). Soy protein isolate (SPI) is a protein that has been isolated from soybeans via chemical engineering.  So how does the marvel of modern science achieve this? First, soybeans are washed with acid and neutralized in an alkaline (or, basic) solution. At the end of the SPI process, you’re left with a dry powder that’s about 85-90% protein and nearly carbohydrate and fat-free. This SPI powder is then included in protein powders, bars, and even plant-based burgers. Sounds great, right—a protein powerhouse with a great nutritional value per serving? Or too good to be true? That entire chemical process used to create SPI also strips the soy protein of fiber, zinc, calcium, magnesium, and iron that you would normally ingest if you ate the whole soybean. And, there’s more… RELATED: The Essential Guide To Plant-Based Protein Does Soy Protein Isolate Contain Unhealthy Additives? The chemical process required to isolate the protein often leaves behind substances like aluminum and hexane. Those metals, while not harmful in small amounts, can become toxic as they accumulate in your body and should be limited in your diets as much as possible. Further, after the stripping process, SPI is dried using a spray-drying method that can form nitrites, compounds that have been known to form carcinogens in the body.  So, Should You Eat Soy Protein Isolate? Most health and wellness professionals will tell you to ditch processed foods, including SPI. Soy Protein Isolate is a highly processed product and has increased levels of trypsin inhibitors—chemicals that reduce available trypsin, an enzyme found in the small intestine that helps aid with the digestion of protein in the body. Therefore, consuming SPI may cause stomach issues, nausea, and intestinal discomfort for some—in addition to the reasons to avoid SPI listed above. Considerations for Vegans and Vegetarians If you’re looking to up your daily non-animal protein, go to the whole-food source. The key is to diversify your protein sources to maximize nutrient variability in your diet.  There are many healthy high-quality plant-based protein options for your diet. Here’s a few: Oats Peas Beans Lentils Seeds Nuts Broccoli Mushrooms These options are also rich in fiber, vitamins, and minerals. If you want to go the soy route, stick to natural sources like edamame and tofu. Fermented soy options, like miso, tempeh, and natto, are even more preferable because they are easier to digest and provide great probiotic benefits that reduce the natural estrogen content in soy foods.   When striving to lead your most nutritious life, go back to the basics—eat whole unprocessed foods. Try to avoid as many things that come in powder form, or from a box, bag, or plastic container as possible. Your body will thank you for it! (Image: Shutterstock)

5 Healthy Ways to Get Your Pumpkin Spice Fix

Um, hello? Why haven’t we been eating pumpkin spice peanut butter for years?

5 Easy, Healthy Apple Recipes

Whip them up one by one the week after apple picking to extend that happy fall feeling.

Five Benefits of a Plant-Based Diet

Food is a powerful tool—especially when it comes to your health. Research has shown that eating a plant-based diet has the ability to vastly improve health and well-being. Plant-based foods contain the vitamins, minerals, phytonutrients, and antioxidants that your body needs for strength, energy, and zest—all while protecting you from disease.  Don’t be tricked into thinking a plate of grains, legumes and veggies is plain, boring, or mundane. In fact, you can take any dish from your favorite restaurant and turn it into a delicious plant-based meal.   Learning more about what “plant-based” really means and trying new veggie-filled recipes will help you experience the mental and physical benefits of plant-based eating for yourself. Here are five reasons why you should consider eating a plant-based diet—as well as a few of recipes to help you kickstart healthy habits. What is a Plant-Based Diet?   “Plant-based” is an umbrella term that is often used interchangeably with vegan, but these terms do not actually mean the same thing.  Veganism means that a person does not consume any animal products, including dairy, eggs, meat, or fish. Alternatively, vegetarianism – sometimes confused with veganism – means abstaining from fish and meat, though people may consume dairy products or eggs. A plant-based diet means that your meals mostly consist of plants: fruits, vegetables, grains,  legumes, nuts, and seeds. It may also incorporate high-quality animal protein, such as grass-fed beef or pasture-raised eggs. Think of a plant-based diet as one consisting of whole, minimally processed foods coming from nature. Going plant-based does not mean you need to completely stop consuming animal products. Think of committing to a plant-based diet as shifting towards more nutritional balance. If you’re a meat lover, you can still consume animal products! Adding more plants into most diets, and achieving more balance via added fiber, vitamins and minerals, can still offer many advantages.  In fact, the more plant-based foods you consume, the healthier you will be. Have you ever heard of Blue Zones? “Blue Zones” refers to geographic areas where people have lower rates of chronic disease, and more overall longevity, than other areas. Some  Blue Zones include Japan, Sardinia, Costa Rica, and Icaria (an island in Greece). One thing common to a Blue Zone is that inhabitants primarily eat a 95% plant-based diet rich in legumes,  whole grains, vegetables, nuts, and seeds—all of which reduce the risk of death.   Plant-Based Diets: Why Try It?   The benefits of a plant-based diet are extensive. Studies have shown that eating a plant-based diet reduces your risk of obesity, heart disease, diabetes, and cancer.  Need more reasons to try a plant-based diet? Take a look at all the things trying to go more plant-based” can do for your quality of life. 1. Aids in Weight Loss  The research is clear—plant-based eaters tend to be thinner and lower in body mass than those who eat a diet high in inflammatory foods such as meat, dairy, and processed foods.  Plant-based diets are helpful in weight loss because they contain an abundance of foods that are high in fiber, which slows digestion and keeps you full and satisfied for longer. These foods also tend to be lower in calories and higher in nutrients, which promote good gut health.   A healthy gut results in a strong immune system and even increases the secretion of mood-boosting hormones. When you’re happy and healthy, you’re more likely to make empowered eating choices, move your body regularly and participate in other healthy activities—all of which not only keep you healthy but also have a positive impact on your waistline.  2. Balances Blood Sugar  The foods that you eat directly impact insulin resistance. Consuming whole foods that are low on the glycemic index—such as nuts, seeds, and healthy fats—keeps your blood sugar balanced. This helps you stay satiated longer and reduces sugar cravings. According to the National Library of Medicine, a vegetarian diet is associated with a substantial reduction in diabetes incidence.   Dr. Michael Greger, physician and author of How Not to Die, often advocates for lowering the risk of chronic disease through a whole-food, plant-based diet. He furthers the findings of the study by explaining that a plant-based diet could even reverse diabetes. 3. Decreases Risk of Cardiovascular Disease  In the past, some studies have surmised that our genetics alter our risk of death from heart  disease. Yet a migrant study shows that it is actually diet and lifestyle which play more of a role.  According to a study led by Dr. T. Colin Campbell, Professor Emeritus of Nutritional  Biochemistry at Cornell University, chronic disease is much less prevalent in those eating a  plant-based diet.   Additional studies have also shown the benefits of plant-based diets for your heart. Dr. Dean  Ornish, the President and Founder of the non-profit Preventive Medicine Research Institute,  highlighted how heart disease could be reversed using proper nutrition. According to the Journal of the American Heart Association, plant-based diets are also associated with lower incidences of  cardiovascular disease and mortality.   Plant-based foods—which are often not processed—contain loads of fiber and very little  saturated fats and cholesterol, which is a winning combination of nutrients for heart health.   4. Improves Sleep  A good night’s sleep is refreshing and important for your daily success and overall health. Plants have high levels of sleep-inducing nutrients such as fiber, isoflavones, and phytonutrients, helping to bring you some peace when your head hits the pillow. Getting a majority of your protein intake from meat can be taxing on the digestive system, which can impact your sleep.  Plant-based foods also can contain tryptophan and melatonin, which are known to aid in good  sleep. Plus, if you struggle with achy muscles or sleep apena, the anti-inflammatory benefits of going plant-based could help you catch more zzz’s. 5. Supports Brain Health Some people think that a decline in brain health is an inevitable part of aging, but that  doesn’t have to be the case. Research has shown that there is a direct correlation between healthy food and lifestyle choices,

10 Healthy Recipes For Your Cinco de Mayo Celebration

There are many authentic Mexican dishes that have become staples for Cinco de Mayo celebrations in the U.S. From homemade chips and antioxidant-rich salsas to mezcal- and tequila-inspired cocktails, making your own, healthier Cinco de Mayo food traditions with these flavor-packed (and mostly vegetarian) recipes is simple. For inspo, we also include three low-sugar and low-calorie margarita recipes for a little conscious indulgence. Salud! Read on for our take on traditional Mexican-American inspired Cinco de Mayo recipes with a healthy twist. Your Healthy Cinco de Mayo Menu Baked Homemade Tortilla Chips (Image: Healthy Nibbles And Bits) Store-bought chips can be full of highly-refined oils and sodium. Create your own healthier version by making tortilla chips at home. These chips are baked, not fried and use heart-healthy olive oil. Top these baked chips sparingly with sea salt to minimize sodium content. Spicy Guacamole (Image: Rick Bayless) No celebration of Mexican food could be complete without guacamole. Guacamole’s main ingredient–avocados–are full of nutrients, fiber and antioxidants. Add in some onions and peppers to give your guacamole a flavorful kick, alongside anti-inflammatory benefits. This authentic recipe contains avocados, green chiles, garlic and onions. Instead of the standard cilantro, chef Rick Bayless (who has traveled extensively across Mexico to school himself on its authentic cuisine), suggests other Mexican herbs such as pipisa or papalo., Avocado and Mango Salsa This avocado and mango salsa is part guacamole, part salsa and fully delicious. Avocados are a great source of potassium and rich in folate, a B vitamin necessary for proper brain function and healthy pregnancy. Mangoes are brimming with vitamins A and C. Combine them for a simple yet deliciously nutritious treat for your Cinco de Mayo celebration. Mexican Ceviche (Image: My Latina Table) Ceviche is a light and refreshing dish often served along the coasts of Mexico. Containing fish, citrus fruits, fresh vegetables and spices, Mexican ceviche is full of omega-3 fatty acids, vitamins, minerals and antioxidants. Keep in mind that ceviche is not cooked, so it is imperative to purchase high-quality fish and be aware of the risks of eating raw fish (though ceviche does contain a high amount of citric acid that decreases risk). Vegetable-Stuffed Tamales (Image: In Mama Maggies Kitchen) Tamales are a traditional Mexican dish made of masa stuffed with various toppings. Though making them can be a bit labor-intensive, their flavor makes it so worth it. You can stuff tamales with almost anything, but we love veggie-stuffed tamales for obvious reasons. These mushroom-stuffed tamales are slightly smoky, delicious and full of healthy ingredients. Healthy Mexican Frittata with Pico de Gallo If you want to celebrate Cinco de Mayo all day, try this frittata that features Mexican flavors. Frittatas are a delicious way to pack your breakfast full of veggies. We also love fresh, organic eggs due to their protein and nutrient content (vitamin D and choline!). Flavored with herbs and Mexican spices, this dish will start your day in the fiesta spirit. Tacos! Everybody loves tacos! Create your own delicious versions with a homemade spice blend. Packaged spices often contain added sugars and preservatives, while fresh blends full of fragrant and healthy spices are so easy to make. This spice blend contains chili powder, cumin and oregano, which all have antioxidant and anti-inflammatory properties. Low-Sugar Cinco de Mayo Libations Margaritas have become synonymous with Cinco de Mayo celebrations in the U.S. and for good reason! Americans love its mix of sweet, sour, salty and boozy flavor. But margaritas need to be done right, not laden with sugary mixes and bastardized recipes from chain restaurants, which are often full of artificial flavors, preservatives and high fructose corn syrup. Here are some low-calorie, low-sugar margarita recipes crafted with care to keep your Cinco de Mayo celebration on the healthy side. Tequila (or mezcal) is strong, so if you’re like us, just one of these tasty margaritas will do the trick. Keep in mind that all alcohol is diuretic, so make sure to drink a glass of water (or two) after your margarita. Grapefruit Jalape​​ño Margarita This tasty margarita might be low in sugar but it’s high in flavor and fun. Fresh grapefruit provides a sweet, yet tangy kick alongside vitamin C and antioxidants. Jalape​​ños contain a substance called capsaicin, which not only gives peppers their spice, but also provides anti-inflammatory properties. Light and Spicy Margarita This margarita is simple, yet delightful. It contains fresh lime juice, a little kick by way of fresh jalapeños and a subtle sweetness from just a touch of agave. This recipe requires that you infuse the tequila overnight, so make sure to plan ahead. Blackberry-Thyme Margarita This made-from-scratch margarita will elevate your Cinco de Mayo party with fruity effervescence. It contains fresh herbs, antioxidant-rich blackberries and sparkling water—a sophisticated twist on a seasonal favorite. Looking for more Cinco de Mayo-inspired recipes? Check out our Cinco de Mayo Food Traditions: Your Healthier Menu Straight From Puebla (Images: Shutterstock)

10 Simple, Tasty and Healthy Lunches to Pack for a Work Perk

March 10 is National Pack Your Lunch Day. (Yes, this is really a day.) Whether you’re working from home these days or back to commuting into the office, who couldn’t use some fresh, new and delicious lunch ideas? From simple-to-prepare salads to healthy sandwiches to hacks for your dinner leftovers, we did the legwork for you with this list of super tasty mid-day meal ideas. These 10 recipes will get your taste buds tingling around the noon hour, and keep you satisfied for hours after. Happy National Pack Your Lunch Day! 10 Simple and Tasty Lunches to Pack Today and Any Day Hearts of Palm and Artichoke Salad If you’re sick of the same old kale and spinach salads, here’s a fresh twist that is sure to make you look forward to lunch time: Hearts of palm with artichokes, avocado and tomato over peppery arugula. Veggie variety not only prevents you from getting bored of your healthy lunch, it’s also important to ensure you’re getting a wide range of nutrients in your diet. Mediterranean Shrimp Pita Fresh shrimp and veggies in a pita couldn’t be simpler or more delicious. This flavor-packed recipe marinates the shrimp in lemon, garlic and olive oil for a Mediterranean flair. Research has shown that the Mediterranean Diet may be the healthiest diet of all, so stuffing lots of its signature foods into a pita is a no-brainer. The shrimp and hummus in this recipe provide protein and some omega-3 fatty acids while the mix of greens—from arugula to basil and parsley—add fresh flavor. Tuna Salad You remember those tuna salad sandwiches from childhood? Your mom had the right idea in buying up canned tuna as an affordable protein source. She likely went wrong at the giant globs of mayo. Here, we reinvent the classic combo by ditching mayo altogether and using nutritious ingredients to provide the flavor. Capers, celery, onions, lemon, vinegar … and even a little sprinkle of salty feta. Some types of tuna can be high in mercury and best avoided. All canned white tuna is albacore, which has mercury levels almost three times higher than the smaller skipjack tuna, according to the Environmental Defense Fund. skipjack contains less mercury than albacore or Yellowfin. Skipjack can be found in canned light tuna, which is the safer choice in canned tuna. Children under 6 can eat up to three 3-ounce portions per month. Older kids and adults can safely eat it once a week. Eat it on sprouted, multigrain bread, or as a salad if you’re skipping the carbs or going gluten-free. Grilled Chicken Sandwich with Herbed Yogurt Spread You can’t go wrong with a classic grilled chicken sandwich for lunch, but they’re often served with calorie-bomb, non nutrient-dense ingredients like thick white bread, mayo, and hunks of melted cheese. This one’s open-faced to cut back on the bread portion. You can also use sprouted, whole-grain bread for extra nutrients. It’s made with a delicious herb spread that’s healthier thanks to a Greek yogurt base that also blows mayo out of the water when it comes to taste. Make the spread and grill chicken breasts ahead of time and then you’ll be able to assemble one of these quickly for lunch. Tuna and Chickpea Salad More tuna, this time with chickpeas, beets, and red peppers—all dressed in red wine vinegar and olive oil. The chickpeas and tuna pack in the protein and provide some harder-to-get nutrients such as niacin, vitamins B6 and B12, and selenium. The olive oil delivers healthy fats, while vinegar is a calorie-free flavor enhancer. Smoked Salmon Toast We love salmon, and that applies to the smoked kind, too. It’s an especially great lunch option since you don’t even have to cook it before you eat it. In this recipe, the salty, smoky flavor is complemented by creamy goat cheese, fresh tomato, and crunchy, toasted bread. The simple toast is perfect for lunch as an open-faced sandwich. If it feels like you need a little more substance or protein, you can throw an egg on top. Classic Greek Salad Greek salad is a classic we never get sick of. It’s the perfect combination of textures and flavors, with crunchy greens and cucumbers, salty olives and feta.. To make it a full meal, throw in some grilled chicken or chickpeas, or top it with a piece of grilled fish. Turkey Grilled Cheese Grilled cheese doesn’t exactly qualify as health food, but choose the right ingredients and it starts to transform. Instead of stacks of American cheese, we use a portion-controlled serving of grass-fed cheddar. Instead of white bread, we use sprouted whole grain. Throw on some tomatoes and fresh pesto for vegetables and turkey for protein, and … presto! …  you’ve got a balanced meal. No magic wand required. Roasted Chicken Lettuce Wrap We’re taking a couple of cues from Korean barbecue on this one. If you’ve never had it, the cuisine is all about taking grilled meats and eating them with veggies in lettuce wraps. This is the perfect lunch dish for any grilled protein leftovers you have from dinner the night before. A dash of kimchi adds good-for-your gut probiotics to the mix and romaine lettuce holds it all together for a low-carb meal that’s super satisfying. Light Cobb Salad Cobb Salads are generally pretty heavy, so we tried our hand at lightening up the recipe. First, it’s about making sure the proportion of ingredients is weighted more heavily towards vegetables over meat. Next, instead of a heavy, oily dressing, we use just a touch of balsamic and lemon, which works here since you’re already getting so much flavor from the bacon, egg and avocado. Just be sure to look for bacon that hasn’t been cured using nitrates. Better yet, try making this tasty vegan bacon.The romaine, cucumbers, tomatoes, and carrots all add crunch and a long list of vitamins and other phytonutrients. (Images: Shutterstock)

8 Delicious Soups to Celebrate the Bounty of Spring

We love the heartiness of winter squashes and the zesty flavors of grapefruit, kiwifruit, and oranges during the colder months. But now that warmer weather is on the horizon, we can’t wait for the bounty of seasonal veggies that spring brings. From peppery arugula to asparagus, broccoli, spinach, and cabbage, spring is all about green vegetables. And we can’t think of a better way to glorify your greens than with the ultimate transitional dish—soup. These spring soups capture the taste of the season and are loaded with antioxidant-rich vegetables that support your immune system and satisfy you in more ways than one. RELATED: Simple, Fresh Spring Vegetable Recipes You’ll Love Carrot Ginger Squash Soup We can’t think of a more delicious soup that perfectly welcomes the bright flavors of spring while savoring the last of winter produce. This incredibly flavorful soup features carrots—a spring staple—butternut squash, and fresh ginger. Embrace the season even more by swapping spring onion for the yellow onion in the recipe; spring onions have a slightly sweeter flavor. But aside from its amazing taste, this soup boasts plenty of health-boosting antioxidants, including the carotenoids from the carrots and butternut squash, and immunity-boosting ginger. White Bean Soup With Spicy Chorizo Although sunnier days are ahead, spring has a way of surprising us sometimes with a snow day, especially during the season’s early days in March. This comforting and hearty soup is a must-have on those days. You can introduce spring produce by using carotenoid-rich carrots instead of butternut squash and adding spinach and asparagus. Dice up some celery for a satisfying crunch and infuse more taste-tempting flavor with spring herbs, such as basil and cilantro. Strawberry Rhubarb Soup Who says you can’t enjoy soup for breakfast? Spring’s ruby gems, strawberries and rhubarb, take center stage in this chilled soup. Made of Greek yogurt, orange juice, and fresh mint, this pink soup is a refreshing way to start your day. Not to mention, it’s brimming with disease-fighting nutrients, including vitamin C, and gut-supporting probiotics. RELATED: Watching Your Sugar? Here Are 5 Lowest-Sugar Fruits That Satisfy Your Sweet Tooth Creamy Asparagus Soup (Image: Love and Lemons) This bright and creamy green soup is spring in a bowl. Asparagus, peas, and potatoes are cooked together in a pot and then blended until creamy. Dijon mustard, lemon juice, and fresh basil and mint infuse mouthwatering flavor, while the slightly spicy pine nut topping adds crunchy texture. Drizzle with olive oil and serve with a slice of sourdough bread for a satisfying meal. Coconut Broccoli Soup (Image: 101 Cookbooks) Heidi Swanson, the author of 101 Cookbooks, has a way of turning simple ingredients into a work of art, and this spring soup is no exception. Even the pickiest eaters will be coming back for spoonfuls of this deliciously creamy broccoli and spinach soup. Garlic and onions lend a savory flavor, and serrano chile turns up on the heat. Full-fat coconut milk makes this soup more filling, but you can also enjoy it with some pan-fried tofu for more plant-based protein. Springtime Chicken Noodle Soup (Image: Half Baked Harvest) Tieghan Gerard, the creator of Half-Baked Harvest, says this soup is inspired by Pho, a traditional Vietnamese soup made of rice noodles, herbs, and beef or chicken. This comforting soup comes together in just 30 minutes and uses just only one pot. It’s made of chicken, rice noodles, fresh spinach, peas, soft-boiled eggs, and fresh cilantro, basil, sprouts and limes. But you can also use other spring produce, such as like carrots, mushrooms, kale, and Swiss chard. Star anise, garlic, ginger, fresno pepper, and hoisin and fish sauce lend a mouthwatering savory flavor. RELATED: 3 Asian Spices You Need in Your Pantry 15-Minute Miso Soup With Greens and Tofu (Image: Minimalist Baker) Gut-friendly miso paste takes the spotlight in this classic Japanese soup; you can find miso paste in Asian markets and grocery stores. Perfect for two servings, this soup is packed with greens including: nori (dried seaweed) and green chard. It also includes firm tofu for some filling plant-based protein. Asparagus, Fennel & Spinach Soup (Image: Green Kitchen Stories) Asparagus, spinach, spring onions, and fennel make the hearty veggie base in this delightful soup. But there’s more to this soup than its greens. The lentil and pumpkin seed topping provides protein, and the cashew cream lends some filling fat. This soup makes four smaller servings or two large ones, so it’s great for leftovers the next day. (Image: Shutterstock)

10 Healthy Low-Sugar Yogurts That Are Dietitian-Approved

With a creamy, smooth, and melt-in-your-mouth flavor, yogurt makes a nutritious high-protein breakfast or snack, helping you feel full for longer. Plus, it’s convenient, can be eaten on the go, and is packed with gut-boosting probiotics that have been shown to improve digestion and support immunity. But if you’re not careful, you might be loading up on more than what you’ve bargained for. Here’s the thing: While yogurt can be a healthy meal or snack, some store-bought versions can contain as much sugar as a candy bar. There’s nothing wrong with treating yourself to something sweet once in a while, but loading up on too much of the sugary stuff can put you at risk for a number of health conditions, including heart disease and Type 2 diabetes and other metabolic disorders, according to Harvard Health Publishing. RELATED: This is What Too Much Sugar Does to Your Body If you love your yogurt in the morning, but want to keep your sugar intake low, read on for our favorite low-sugar yogurt options plus what to look for when shopping for it. How to Shop for Low-Sugar Yogurt If you’re trying to cut back on refined sugar and reel in your cravings for sweets, make sure to read the nutrition label and ingredients list carefully. Here are some helpful tips to help you find healthy low-sugar yogurts: Limit added sugar Although all yogurt contains naturally occurring sugars called lactose, you want to limit added sugar to no more than 4 grams per serving. According to the 2020-2025 Dietary Guidelines for Americans, you should limit your added sugar intake to less than 10% of your total daily calories. For someone who’s following a 2,500-calorie diet, that’s no more than 250 calories from added sugar. But you don’t just want to focus on the number of grams of added sugar; the quality of the ingredients in the yogurt is just as important. “Plain Greek yogurt will have some sugar, about 5 grams per 3/4-cup. Siggi’s mixed berries yogurt, for example, adds fruit and cane sugar but only has a total of 6 grams of sugar—4 grams of which are added—per 5.3-ounce serving. These are pretty comparable,” explains Keri Glassman, MS, RD, CDN, founder of Nutritious Life. “Yes, Siggi’s has added sugar, but I’d rather someone get the yogurt in than not. You want to look at the quality of the ingredients and total grams of sugar.” Look for wholesome ingredients Many flavored yogurts contain fruit, fruit juice, and added refined sugar, which makes the total grams of sugar skyrocket. But if you want to stick to low-sugar options, go for plain yogurts or those made strictly with real fruit for a natural sweetener. Ideally, you don’t want any other form of sugar in your yogurt. “I’d look for real whole fruit first, then honey and maple syrup (more natural forms of sugar) and avoid anything, like high-fructose corn syrup,” Glassman says. One easy way you can tell how much of an ingredient is in a product is by reading the order of the ingredients list. For example, if you see cane sugar is listed as the third ingredient and strawberries is the seventh ingredient, that’s a red flag that there is not only more cane sugar than real fruit but also that most of the total sugar comes from cane sugar versus actual strawberries. Include adequate amounts of protein When it comes to low-sugar yogurt, you definitely want to make sure you’re getting adequate amounts of quality protein to keep you satisfied. You should aim for 15 grams of protein per 6-oz. serving. Most plain, full-fat Greek yogurt options will have about 15 grams of protein per serving. If you’re dairy-free and choose a yogurt made of soy, almond milk, or coconut milk, you’re going to have less protein. But Glassman recommends getting as close to 15 grams of protein as possible, avoiding unhealthy, added ingredients and keeping in mind your own personal food allergies or intolerances. You can boost the protein content in your meal by adding some chopped nuts and seeds or stirring some protein powder into your yogurt or pairing your meal with other high-protein foods, like a hard-boiled egg or a piece of cheese. Avoid granola, dried fruit, candies, and other sugary toppings Unfortunately, most store-bought granola and dried fruit are sugar bombs, so it’s best to keep them off limits, unless you’re treating your meal as dessert or the occasional treat. Instead, save your sweet cravings for indulging in actual dessert—a scoop of ice cream or a slice of cake. If you want to naturally sweeten your yogurt, top it with fresh or frozen fruit and add some chopped nuts and seeds for a hearty crunch. Now that you know what to look for when shopping for low-sugar yogurts, here are some dietitian-approved products to consider adding to your grocery cart. RELATED: 5 Super Easy Yogurt Recipes for More Breakfast Flavor 10 Best Low-Sugar Yogurts 1. Fage Total 5% Whole Milk Greek Yogurt This classic Greek yogurt is thick, creamy, and smooth—and has zero added sugar. In addition to its high-protein content, it delivers a good dose of potassium and calcium. Whether you’re in the mood for a savory yogurt bowl—filled with roasted veggies and quinoa — or a fruity breakfast with berries, brown rice and chia, it makes a great base for a variety of dishes. Nutrition info per 5.3-ounce (1 container) serving: 140 calories, 8 g fat (5 g saturated fat), 55 mg sodium, 5 g carbs (0 g fiber, 5 g sugar, 0 g added sugar), 14 g protein 2. Chobani Complete Mixed Berry Yogurt For folks who are lactose intolerant, Chobani’s Complete offers a line of lactose-free yogurt that’s easier to digest and delivers 15 grams of muscle-building protein. The mixed berry yogurt is completely free of added sugar and is naturally sweetened with a blend of strawberries, blueberries and raspberries. It also provides three grams of fiber, 10% of your daily value

12 Mouth-Watering and Good-For-You Peanut Butter Recipes

Today is National Peanut Butter Lovers Day, so of course, we want to share our favorite healthy (and delicious) peanut butter recipes with you! Peanut butter historically has a bad rap, but it is actually really good for you (unless you are allergic, of course). You can read more about the pros and cons of peanut vs. almond butter (and other nut butters) in this article, but today we’re all about praising this legume for all of its delicious and healthy qualities.  Nutrient Dense AND Good For Your Waistline Peanut butter has more health benefits than many people are aware of. For starters, this nut is loaded with healthy fat and more protein than any other nut. Peanuts also provide a tasty source of magnesium, phosphorus, zinc, niacin, and vitamin B6, to name just a few.  Magnesium supports many critical chemical processes in the body, such as muscle and nerve function, blood sugar levels, and blood pressure. Phosphorus is linked to building healthy cells and bones, while Zinc is known for supporting our immune systems. Niacin is great for digestion and nerve function, and vitamin B6 helps support a healthy heart and immune system.  Oh, and did we mention this power food’s antioxidant properties? Not only do peanuts contain resveratrol, a polyphenol antioxidant, and phytosterols, which are known to reduce the growth of various cancers, but they are also high in flavonoids, which are also known to protect against heart disease and, you guessed it, cancer. When all of these nutrients and benefits are connected with supporting our overall health AND can be found in abundance in peanut butter, why wouldn’t you want to add it into your daily diet? But in case that’s not convincing enough for you, the nutritional benefits of peanuts have also been linked to weight loss, decreased weight gain, and a lower risk of becoming overweight or obese. Its high protein and fiber content makes it take a bit longer to digest, which may keep us from overeating.  As with any food, especially one high in calories, beware of your serving sizes. And, don’t forget to carefully inspect the ingredients list. When shopping for the healthiest type of peanut butter, the ones with no added sugar and low salt content are your best options—you know, just straight-up peanut butter—without all the additives. Skip the sugarand trans fats; it tastes better without all that junk, anyway. 12 Mouth-Watering and Good-For-You Peanut Butter Recipes Is your mouth watering yet? Here are some amazing recipes for breakfast, lunch, dessert— or any time of day—that just wouldn’t be the same without our beloved peanut butter: Breakfast Recipes Finding new healthy breakfast recipes to add to your morning routine can be a challenge. It’s important to switch it up as much as possible so you look forward to eating a healthy breakfast. Here are a couple of suggestions for when you just can’t eat any. more. eggs. Peanut Butter Oatmeal Oatmeal is full of protein and fiber on its own, but adding peanut butter adds even more protein and healthy fats, which makes it an even better breakfast option. Plus, everything just tastes better with peanut butter, doesn’t it? Peanut Butter Berry Yogurt This bright-colored breakfast dish is like peanut butter and jelly in a bowl. You’re getting protein from both the Greek yogurt and the peanut butter, so you’ll feel fuller and more satisfied after your meal. Plus, the sweetness comes from the berries instead of the added sugar in most jellies, so it will keep you energized for longer.  Peanut Butter Breakfast Bars To start, these bars are gluten-free, dairy-free, refined sugar-free, and vegan. They’re also packed with tons of fiber, protein, and omega-3s to boot. Plus, they can be cut into snack-size pieces and stored for an anytime snack.!  Sip on This Do you prefer to sip some of your meals? Here are a couple of recipes to shake things up: Peanut Butter Banana Chickpea Shake This shake has just five ingredients: bananas, dates, peanut butter, almond milk, cacao powder, and chickpeas. If it’s fiber and plant-based protein you’re looking for, this shake is for you! Chocolate Post-Workout Smoothie Looking for a sweet shake that will also refuel your body after a tough workout? This shake will give your body the protein it needs to recover and carry on with your busy day. Anytime Snacks Because peanut butter is so high in protein, it is often the main ingredient in a variety of healthy snacks. Here are just a few peanut-butter-based snacks we love. Peanut Butter Energy Balls When you need to add a little extra energy into your busy day, these peanut butter energy balls are just the thing to bring you back to life. Pack them to go or stock them in your fridge to grab when you need a late morning or afternoon boost. Grain-free Dairy Free Peanut Butter Bites Looking for a grain-free, dairy-free snack that still tastes amazing? These peanut butter bites are for you! These provide the perfect portion for an afternoon pick-me-up, as they are literally bite-size.  Apple Fries & Dip Yes, we know these aren’t actually “fries”, but that makes them sound more appealing, doesn’t it? The good news is, they DO taste delicious, and they’re good for you! (Bonus!) Plus, the name might help with getting your kiddos on board with healthy eating. It’s worth a shot! Apple & Grape (and Peanut Butter) Turtles Yep, you read that right. Who said snacks can’t be fun? These cute turtles made out of apples, grapes, and chocolate chips (substitute raisins for a dairy-free option), are filled with peanut butter to make it a little more filling. Sounds a little messy, but you know you want to try it. Nut Butter Pantry Party The name itself is just so fun, and the recipe is even better. Technically, there is no recipe. It’s just a mish-mash of healthy items in your pantry that go well together. What better way to brighten

The Summer Produce You Should be Stocking Up on Right Now

Our typical summer activities look a little different this year. Beach visits, big backyard barbecues and vacations have been put on hold (sigh). But that doesn’t mean we can’t enjoy our seasonal treats (we’re looking at you, popsicles!).  From watermelon and cherries to zucchini and tomatoes—your local market is a rainbow of delicious colors (and we love them all!). Eating produce in peak season means you are getting the most nutrients, and if you’re buying them locally, even better! Studies have shown that the fruits and veggies locally grown have higher levels of vitamins and nutrients because they haven’t suffered a nutritional breakdown that transportation and processing can cause. That bag of spinach in your fridge could have lost up to 90 percent of its nutrient content by the time it hits your table.  Whether you hit up your local farmers market or grocery store, there’s an abundance of seasonal options loaded with healthy benefits. To get you started, here’s a list of our top picks to steam, grill and blend all summer long.  APRICOTS A highly nutritive fruit containing vitamins A and E,  and the compounds beta-carotene,  lutein and zeaxanthin all shown to promote eye health.  Sweet and tart, apricots can be enjoyed fresh or dried. I like to add them to dinner and top chicken or steak.  For a trip to the savory side, turn to this Chickpea Tagine recipe.  BLUEBERRIES We all know blueberries are a powerhouse superfood.  High in fiber and antioxidants, the nutrients they contain  can neutralize the free radicals known to cause cellular damage that may lead to premature aging or the development of disease.  Add them to a parfait for a gorgeous and good-for-you breakfast or even to a grain side dish.   CHERRIES Available at their peak from late June through August, cherries are another antioxidant rich, deeply colored fruit brimming with fiber, potassium and vitamin C.   High in polyphenols, cherries have anti-inflammatory properties that may reduce the risk of chronic conditions like heart disease and diabetes. Don’t set aside cherries for dessert. Incorporate the juicy fruit right into dinner by tossing some onto a yummy salad. WATERMELON A refreshing summer staple, watermelon is one of the most hydrating foods there is.  Also, high in lycopene and vitamin C, watermelon benefits brain health and its nutrients may delay the onset and progression of Alzheimer’s disease. Try Watermelon Pizza for a fun snack.  BEETS Loaded with vitamins and minerals, beets contain a high concentration of dietary nitrates, compounds that convert to nitric oxide in the body which dilates blood vessels.  This results in a blood pressure lowering effect helping to reduce the risk of heart attack and stroke. Step out of your cooking comfort zone by making this Beet Bourguignon and Pilaf dish. CUCUMBERS Packed with water and soluble fiber (eat the peel!) cucumbers also contain flavonoids and tannins, compounds especially effective at preventing free radical damage. A known powerhouse in the beauty industry, cucumbers have cooling and anti-inflammatory benefits when used topically over the eyes or in a face mask. Pair this Cucumber Feta Greek Yogurt Dip with some kale chips at your next snack sesh. It’s fresher and lighter than those heavy, packaged dips found on the store shelves.  TOMATOES Technically a fruit from the nightshade family, we treat tomatoes as vegetables in our preparation and consumption of them.  A great source of vitamin C, potassium, folate and vitamin K, tomatoes consist mostly of simple sugars and insoluble fiber.  Switch up your typical leafy green salad to this  Tomato Cucumber & Mint Salad.  ZUCCHINI  Zucchini is one of the most versatile of veggies. You can grill, blend or bake it in a variety of ways.  It contributes to good gut health via soluble fiber which acts as a prebiotic that feeds the good bacteria living in your gut and may reduce the symptoms of some gut disorders such as IBS, Crohn’s disease and ulcerative colitis.  It also works well in this Sweet Potato Zucchini Bread.  (Image: Shutterstock)