July 27, 2019 at 09:00AM by CWC Even if cooking is your jam, it’s normal to not exactly feel like heating up the kitchen to get something on the table in the middle of a heat wave. But, hey, a girl’s still gotta eat, right? Especially if you also need to feed an entire household. Fortunately, the air fryer‘s got your back. The kitchen tool of the moment can help save time, cook proteins and veggies without causing a kitchen meltdown (literally), and can even make a next-level dessert. Intrigued? Rounded up here are seven healthy summer dishes all putting the air fryer to good use. Scroll down to see 7 summer dishes you can make using your air fryer. Photo: Just The Woods 1. Healthy air fryer vegetables There is so much amazing produce in season during summer, but it’s easy to get stuck in a rut when it comes to prepping them for dinner. (Stir fry again? Oh joy!) Switch it up with the air fryer, which gives them a crispy texture as if you roasted them in the oven…without dealing with the heat of an actual oven. Top it off with balsamic vinegar, olive oil, and garlic for added flavor. ad_intervals[‘410143_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘410143_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Photo: Healthy Delicious 2. Lemon-garlic shrimp What makes this meal so ideal for summer is how refreshing it tastes—lemon zest can be magic when it comes to brightening up a dish. Unlike shrimp that’s
Category: Diet
5 Paleo lunch recipes you can make in 5 minutes or less
July 25, 2019 at 02:01AM by CWC A few Instagram influencers aside, nobody meal preps perfectly every single week. Life happens and sometimes all those time- and budget-conscious habits fall apart. Before you know it, you’ll find yourself shelling out $15 for lunch on a regular basis. (When did chopped salads get so pricey anyway?!) If you follow a specific eating plan, such as keto, Whole30, or Paleo, figuring out where to go for lunch can be tricky and require Google searching what healthy grab-and-go places are nearby that offer meals you can actually eat and feel good about. And who has time for that? The lack of time is what got you into this situation in the first place. Even if you’re short on time, chances are, you can find five measly minutes in your day to prep a lunch. Even during those weeks when Sunday meal prep is a pie-in-the-sky dream, there are easy meals you can make very, very quickly. Each of these recipes is Paleo-approved and requires just five minutes of your time. See ya later, sad desk lunch! ad_intervals[‘410079_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘410079_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); 5 Paleo lunch recipes that take just 5 minutes to make Photo: Healing Gourmet 1. Curry chicken salad wraps Contrary to what you might think, wraps can be Paleo-friendly. The key is buying ones made withe coconut or almond flour. Pair leftover chicken with a turmeric-mayo combo, add avocado and kale, and your meal
What’s the difference between keto and Atkins, anyways?
July 24, 2019 at 03:00PM by CWC It’s safe to say that when it comes to low-carb eating plans, the ketogenic diet is king. It was one of the most popular eating plans of 2018, it’s spurred the popularity of MCT oil and other fat-friendly foods, and inspires loyalty (and backlash) so intense that it’s sparked intense public celebrity feuds. But for those of us old enough to remember the early 2000s with any clarity (sorry, Gen Z!) the keto diet is reminiscent of another low-carb eating plan: the Atkins diet. Once wildly popular, the diet somewhat faded in the background in favor of other eating plans like Paleo and Whole30. But now that low-carb eating is back in the zeitgeist, it’s worth giving both keto and Atkins a look. Given that they’re both low-carb, high-fat diets, they can’t be that different, right? Not quite, say experts. ad_intervals[‘410410_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘410410_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Remind me, what is keto again? In case you’ve been living under a rock for the past two years: “The ketogenic diet is a very low-carb, high-fat, moderate-protein way of eating,” says Sam Presicci, RD, CPT, lead registered dietitian at Snap Kitchen. The keto macros are very strict, she says, with adherents typically getting only 5 to 10 percent of their daily calories from carbohydrates, 15 to 20 percent from protein, and a whopping 75 to 80 percent from fat. The diet was originally created in the ’20s to help
There’s never been a better time to go plant-based
July 22, 2019 at 08:14AM by CWC At the end of last year, Well+Good predicted that 2019 would be the year of cauliflower mania. Boy were we right. Between Trader Joe’s cauliflower gnocchi to cauli-bread, the veggie has gone from taking over the frozen food aisles to expanding into the middle of the grocery store. But it’s certainly not the only plant-based food that’s become, well, cool. Consider this sampling of statistics: The demand for plant-based beverages (like oat milk) is predicted to have a compound annual growth rate of six percent through 2028, people are so hungry for vegan burgers that Beyond Meat’s worth has skyrocketed to $21 billion, and Burger King is now selling the Impossible Burger. Oh, and the plant-forward Mediterranean diet was deemed the best eating plan of the year (sorry, keto). The evidence is even clearer than when we called the trend at the end of last year: Plants are here to stay. ad_intervals[‘408516_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘408516_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Why now? “There are a few reasons why I think so many people are interested in a more plant-based diet right now,” says Mark Hyman, MD, author of Food: What the Heck Should I Eat?. “Number one: people are stepping up to the realities of climate change, and factory-farmed meat and the way we grow most of the food in this country is damaging our land, our air, our water, our communities, and our bodies,” he says. He has
7 ways to cook with edamame (beyond just putting ’em in a bowl and adding salt)
July 20, 2019 at 06:00AM by CWC Fun fact: Edamame—immature soybeans cooked and served inside their pods—are higher in protein than chickpeas, lentils, and black beans, *and* are a good source of fiber, folate, and vitamin K. So it’s pretty sad that the only time they make an appearance is as a pre-sushi app or an afterthought at the salad bar. Rounded up here are seven ways to change that. From hummus to summer salads and even curry, the recipes below all use edamame in ways you probably haven’t thought of before—and deliver a nutrient-packed dish in the process. Ready to up your protein game? Keep reading for the goods. Scroll down for 7 healthy edamame recipes. Photo: Cookie+Kate 1. Edamame hummus Shelled edamame can be blended into hummus the same way chickpeas can—and adds a bright note when blended with tahini. Use it as a dip for crackers or veggies for a high-protein snack or app. ad_intervals[‘408849_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘408849_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Photo: The Noble Pig 2. Cucumber edamame salad with ginger-soy vinaigrette If you’re looking for a hydrating salad to get on the dinner table ASAP—or to wow your friends with at a cookout—this one from The Noble Pig is it. The cucumbers make it super hydrating, and the edamame ensures that it’s legit filling, too. Pro tip: Add jalapeno pepper for some unexpected bite. Photo: The Girl Who Ate Everything 3. Edamame quinoa salad Besides edamame, this quinoa salad from
Feeding a crowd? Here’s how to create a ‘Venn diagram menu’ and make everyone happy
July 19, 2019 at 08:05AM by CWC Every time I make a trip down south to my hometown of Charleston, South Carolina, what to eat for dinner is a contentious subject. I’m a long-time vegetarian, my sister has been flirting with keto, and my mother is—how do I phrase this politely?—extremely picky. Dad is our resident chef, but negotiating all of our preferences often sends him into a tizzy. Normally, preparing food for a crowd—even if said “crowd” is just four people— presents a Sudoku-esque mind challenge. But not once you’ve mastered the “Venn diagram menu.” While the dinner-designing strategy, as featured by LifeHacker, was created for satisfying the needs of your children, this problem is ageless. As my family epitomizes, the diversity of eating plans have never been so bountiful. The Venn diagram menu solves this problem by modeling every dinner party after the interlocking circles. It’s a godsend. ad_intervals[‘409421_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘409421_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); The basic idea is this: First, find a base that everyone will eat. (This is the overlapping part of the Venn diagram. Duh.) After that, prep all of the sides, which will be served choose-your-own-adventure-style. The most iconic example is taco night, where the taco shells appear on everyone’s plates. But while Suzie (who’s vegan) might smash her shell into a salad and add avocado, black beans, lettuce and tomatoes, Peter (who loves meat with fervor) may opt for shells filled with ground beef, bacon bits, cheese,
What a healthy plate looks like on the ketogenic diet
July 18, 2019 at 04:00AM by CWC Meal planning is hard enough—researching recipes, planning what to make, shopping for ingredients, and cooking the damn food are all time consuming on their own. But for people on the keto diet, the menu choices get even more limited. That’s because the low-carb, high-fat eating plan has very particular macros that can limit one’s food options (sorry, but pasta and rice are totally out the window). The typical keto diet macros are: 75 to 80 percent of calories from fat, 15 to 20 percent from protein, and only 5 to 10 percent from carbs, says Sam Presicci, MCN, RD, LD, CPT, lead registered dietitian at Snap Kitchen. People might play with those macros depending on their particular health goals and needs, or on their particular interpretation of keto; the “Ketotarian” diet, which advocates for a more plant-based approach, allows for up to 15 percent of calories from carbohydrates. ad_intervals[‘408931_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘408931_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Why the intense focus on macros, you ask? Basically, this is the ratio of fats to carbs that allows a person to achieve ketosis—when the body switches from burning carbohydrates to fats as its primary source of energy. Ketosis “unlocks” keto’s main potential health benefits, from effective weight management to balanced blood sugar, reduced inflammation, and increased mental clarity. Thus, how you build your plate at mealtime is key to ensuring you stay in ketosis and maintain adequate nutrition. “Done correctly, a
When it comes to alt-sweeteners, monk fruit is officially the new stevia
July 15, 2019 at 03:00PM by CWC Here’s a healthy eating pop quiz: What’s 150 to 200 times sweeter than sugar, hails from a Southeast Asian fruit, and is in what seems like every single healthy food product launching this year? If you guessed monk fruit, you get an A. No, it’s not exactly new: Jessica Cording, R.D., says that she first saw monk fruit extract three to four years ago, around the time when the Paleo diet became popular. (We’ve been talking about it at Well+Good since 2016.) Ever since, the sweetener has billed itself as a natural sugar alternative rivaling other popular choices like Splenda and stevia. And it has a lot going for it: It’s a plant-based option, isn’t associated with side effects, and some research has shown that it has antioxidant properties. And of course, it isn’t sugar. However, as interest in low-carb eating plans like keto has surged and the world is getting more and more mindful to the ill-effects of excessive sugar consumption, monk fruit seems to have beaten erythritol, stevia, and Splenda to be the alt sweetener du jour. It’s popping up as a selling point on healthy products, was a major buzzword at ExpoWest 2019, and is fueling some interesting innovation in the food space. But how did the ingredient come out on top in the midst of a very crowded field? ad_intervals[‘408229_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘408229_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); One huge reason: taste. Some alternative sweeteners offer
9 keto-approved muffin recipes that pair perfectly with buttered-up coffee
July 15, 2019 at 07:00AM by CWC When making the switch to a new eating plan, there’s inevitably some growing pains. If you’re going vegan, it might be figuring out what veggie burgers actually hit the spot. New to the Mediterranean diet? So begins your Google search into more creative ways to cook with fish (or what to eat when you’re sick of seafood). And then there’s the ketogenic diet, which nixes carb-filled foods of all types including pizza, pancakes, and, yes, muffins. Sometimes a plate of scrambled eggs just isn’t going to cut it when you’re really craving a warm, soft, muffin. Fortunately, you can still have a muffin with your Bulletproof coffee—without breaking ketosis. Wondering how? The key is using smart, keto-approved ingredients. Rounded up here are nine muffin recipes that do exactly that. Keep reading to see how it’s done. Scroll down for 9 healthy keto muffin recipes. Photo: My Keto Kitchen 1. Keto chocolate muffins Yep, you can still satisfy your cravings for sweets *and* muffins without breaking ketosis. Almond flour, plus lots of butter and heavy cream give these muffins their dense, cake-y texture while sugar-free chocolate chips, unsweetened cocoa powder, and erythritol, a sugar alternative, give a similar sweet taste to the traditional stuff. ad_intervals[‘407003_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘407003_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Photo: I Breathe I’m Hungry 2. Keto lemon sour cream muffins As this recipe from I Breathe I’m Hungry shows, sour cream is a keto savior for
A Registered Dietitian Explains How A Keto Diet Could Boost Fertility
July 14, 2019 at 12:04AM Its positive effect on hormones, for one. Continue Reading… Author Ali Miller, R.D., L.D., C.D.E. | Life by Daily Burn Selected by CWC