January 17, 2020 at 06:00PM by CWC It was only inevitable that once alt-milks became nearly as commonplace as cow’s milk that a slew of other trends-within-the-trend would follow. Nut milk yogurt, “nice” cream, and plant-based butters have since risen in popularity too, and now a new iteration of dairy-free products is gaining steam: plant-based creamers. Similarly to the plethora of alt-milks now available at your local grocery store, the new-to-the-market selection of plant-based creamers spans the gamut: hemp, almonds, coconut, soy, and banana all serve as popular bases, and some, like Urby, even include extra plant-based protein sources. You may be wondering what the point of these new creamers are anyway—after all, you already have alt-milk in the fridge. It’s a valid question. Traditionally, the difference between milk and creamer was that creamer tended to be heavier (and had more fat) and include added sugar for a sweeter taste. But brands have wizened up to the fact that healthy eaters are looking for simple ingredients lists, and with added sugar mostly left out, the difference is less clear. “The difference between plant-based milk and plant-based creamers is that the creamers are more concentrated,” says registered dietitian Marla Heller, RD, author of The DASH Diet Mediterranean Solution, among other books. While most alt-milks are primarily made of water—with the concentration of the actual nut or other primary ingredient being quite low—Heller says creamers are thicker and less watery. That makes the ingredients they do use pretty darn important. That said, she
Category: Vegetarians
How Instagram’s love of food pics has shaped how chefs approach their cooking
January 17, 2020 at 01:00AM by CWC Picture this: You’re at brunch with your crew, right in the middle of telling your friends about some major drama going on at work. You’re momentarily interrupted by the waiter bringing over your order of avocado toast. It looks amazing—vibrant green avocado slices and bright pink pickled beets piled high atop a thick slice of perfectly-toasted sourdough—just like how you saw it pictured online. Quickly, you pick your phone off the table and snap a few pics to share on IG Stories. Your work story can wait just a sec. Without a doubt, if you haven’t been part of this similar scene first-hand, you’ve definitely seen it play out around you. Of Instagram’s billion plus monthly users, food and drinks are top interests, coming in only after travel and music. Some foods even seem to be crafted specifically with the platform in mind: would the unicorn food trend of 2017 even have existed if it wasn’t for people obsessively taking—and sharing—photos of their food? View this post on Instagram A post shared by Adeline Waugh (@vibrantandpure) on Jun 9, 2019 at 6:50am PDT If you spend half an hour making your toast look like this, you better believe it’s going on Insta. To be clear, I have no problem with the convergence of the food world with Instagram. I believe food is meant to be fun, and finding new ways to beautify it (even if it’s for the ‘gram) is a
This healthy West African peanut stew costs just $1 per serving—and it’s 100% vegan
January 16, 2020 at 11:30PM by CWC If you’re in need of a new healthy recipe for dinner that won’t break the bank, I have a wonderful addition for you to add to your weekday lineup. Recently, I found myself perusing the highlights from the international food trends in the annual Pinterest 100 report: Filipino desserts with purple ube, Middle Eastern treats like rose water milk pudding, and West African soups and porridges. But it was a recipe for West African peanut stew that really got the attention of my tastebuds. Beth Moncel, the food blogger behind Budget Bytes, made it her mission to create a budget-friendly version of the peanut stew—and people can’t stop raving about it. “This unique peanut and tomato based stew is so incredibly flavorful, super comforting, and is truly a meal in a bowl,” she wrote. Filled with collard greens, peanut butter, brown rice, and other hearty ingredients, it’s a dish that will leave you satisfied and feeling good. This recipe makes six servings for a grand total of $6.38. Dinner for a dollar? Yes, please. Meal prepping? Moncel says it holds up well in the refrigerator and freezer if you make it in big batches. The next time you’re craving something warm and cozy, look no further than Moncel’s wholesome West African peanut stew. Vegan West African peanut stew Ingredients 1 Tbsp olive oil 4 cloves garlic 1 Tbsp grated fresh ginger 1 sweet potato (about 1 lb.) 1 medium onion 1 tsp cumin
This healthy chili recipe is delicious, loaded with fiber, *and* gut-friendly
January 16, 2020 at 01:00AM by CWC Chili is easy to make, loaded with healthy ingredients, and the very definition of a comfort food. There’s really only one downside: a hefty bowl of greasy ground beef, topped with cheese, and sour cream can leave you feeling bloated, gassy, and lethargic. That’s exactly why one gut health expert created a healthy chili recipe that will gives your digestion a boost. According to Amanda Sauceda, RDN, a California-based registered dietitian who focuses on gut health, the key to creating a gut-friendly chili is loading up on protein and fiber. “A hangry gut is not a happy gut, and protein keeps our gut happy. It’s the main macronutrient that makes us feel full and satisfied, and you get a double dose in this chili with shredded chicken and kidney beans,” she says. “The kidney beans and other veggies count as fiber foods. Think of fiber like lifting weights for your gut. It helps keep your gut in shape and keeps things moving along, which is especially important if you struggle with constipation.” Another perk of Sauceda’s chili is that it also contains onions and garlic, which are great for the gut due to being prebiotics. “Prebiotics are a specific type of fiber that’s actually food for our good gut bacteria,” she says. “But keep in mind that if someone is following a low-FODMAP diet, which is sometimes used for people with gut problems, this recipe would not be appropriate during the elimination phase,
7 delicious, creative ways to eat hummus when you’re tired of carrot and celery sticks
January 15, 2020 at 07:00PM by CWC We called chickpeas as one of the biggest food and health trends of 2020. The humble legume, once relegated to a cold add-on at salad bars, is now the star ingredient in a wide array of delicious plant-based eats, including chips, pastas, and of course everyone’s favorite healthy dip: hummus. However, as delicious as hummus is, there are only so many carrot sticks and pita chips you can possibly dip into it before getting bored. While the creamy chickpea spread has certainly landed itself on top of the snack popularity list, its pairing options aren’t exactly plentiful…or at least that’s how it seems. Turns out, there’s actually a lot more you can do with hummus besides using it as a dip. Given the snack’s health benefits, it might make you want to rethink treating hummus as just a side dish. Lisa Richards, CNC, a nutritionist and author of The Candida Diet, says hummus is a heavyweight in the healthy food arena. “It’s a nutrient-dense snack that provides a significant amount of other nutrients, specifically minerals that are often missing from even a healthy diet,” she says. “For example, one serving of hummus provides almost half the manganese recommended dietary intake (RDI) at 39 percent. Manganese acts as an antioxidant the body protecting us from oxidative stress, but is also vital to bone health and brain function. A serving also contains nearly 15 percent of the RDI for iron.” In this case, the recommended
This vegan green soup is loaded with fiber and fragrant herbs
January 14, 2020 at 01:00AM by CWC A green smoothie is maybe my favorite way to “veg” out. But sometimes I switch it up with Elisa Marshall’s nourishing green herb velouté. “It’s like comfort in a bowl,” says Marshall, founder and designer of Maman, a french bakery, café, and restaurant with locations in New York, Toronto, and Montréal. Featured in the The Well+Good Cookbook, this healthy green soup recipe is bright, flavorful, and packed with fragrant herbs and leafy greens, making it high in fiber, iron, and calcium. Though blended and served chilled, Marshall’s green soup isn’t like a smoothie bowl. The greens are first cooked in vegetable broth, making it irresistibly savory. And since this vegan recipe keeps it simple with just greens, olive oil, and herbs, it’s gluten-free. It’s also low-inflammation, which is not only good for digestion and cognitive function, but dermatologist Nicholas Perricone, MD, says it’s also key for youthful-looking skin. This green soup is a nourishing alternative to your smoothie routine, and pro tip: it’s just as delicious served warm. Green herb velouté 2 servings Ingredients 1 Tbsp olive oil, plus more for drizzling 1 bunch scallions, thinly sliced Sea salt 4 cups mixed greens, such as spinach, arugula, dandelion, and watercress, stemmed Freshly ground black pepper 4 cups vegetable broth 1/4 cup finely chopped fresh chives, plus more for garnish 1 Tbsp fresh mint leaves 1/4 cup fresh flat-leaf parsley leaves 2 Tbsp fresh chervil of tarragon leaves 3 ounces brousse or other soft
9 healthy desk snacks nutritionists always keep at work
January 12, 2020 at 04:00PM by CWC When “hanger” sets in mid-afternoon, we’re often left with no other choice than to hit up the vending machine or make our way down to the corporate cafeteria for some overpriced, processed fuel. But if you remember to leave a stash of super healthy desk snacks in a drawer, you’ll save money while boosting your energy levels, focus, and productivity during the 9-to-5 grind. Not sure what to keep on hand? Try these delicious snacks that nutrition pros rely on to make it through the day. Healthy desk snacks nutritionists eat at work 1. KIND bars “I never leave home without a KIND bar in my purse or in the glove compartment of my car, and they can easily squeeze into a desk drawer,” says Bonnie Taub-Dix, RDN, author of Read It Before You Eat It. What she appreciates most is that transparent wrappers allows you to see the whole ingredients clearly, like nuts, seeds, oats, and dried fruit. “The decadent taste and sweetness from chocolate surprisingly only brings five grams of sugar, and it also gives six grams of protein and a whopping seven grams of fiber to help you feel fuller longer,” she says. She adds that if you’re only slightly hungry, KIND mini bars are a great lower-calorie option that delivers equally on taste. 2. Almonds When Taub-Dix needs an afternoon energy boost, her snack of choice is a handful of Blue Diamond whole natural almonds that provide six grams of
Level-up your wellness cred by learning how to make apple cider vinegar
January 12, 2020 at 02:00PM by CWC Apple cider vinegar, or ACV, is one of those buzzy, trendy wellness products that continues to stand the test of time. While ingredients like goji berries have mostly faded into the background, apple cider vinegar can be found virtually everywhere, from drinks and “shots” to shampoos and hair treatments. The cult of ACV lives on into the new decade—and with it, storied accounts of all its purported benefits for digestive, immune, and overall health. But the ingredient has pretty humble origins as, you know, just vinegar. It’s made by combining apples and water and letting it ferment. The process “allows sugars to be converted to alcohol, beginning the process of fermentation. Acetic acid is what ultimately turns the alcohol into vinegar, creating the apple cider vinegar that we see on shelves,” says Rachel Caine, MS, RD, LD, a dietitian for Baze. As mentioned, apple cider vinegar is basically…everywhere. And you can certainly buy bottles of it at the store for just a few dollars and go on your merry way. But if you’re an ACV connoisseur and want to take your relationship with it to the next level—or you’re just looking for a fun new cooking project—you might consider learning how to make apple cider vinegar at home. Remind me…what are the benefits of apple cider vinegar again? In case you’ve been living under a rock, apple cider vinegar is touted to have all kinds of health benefits, from supporting digestive health to
West African foods offer delicious variety and flavor to plant-based eaters
January 11, 2020 at 08:00PM by CWC Given that the U.S. has long been a melting pot of cultures, other countries’ traditions have always been a big part of what’s considered to be “American” cuisine. If you’re an adventurous eater, you likely already have Indian, Thai, and sushi on a regular basis and are on an endless hunt to expand your palate. The latest place inspiring healthy eaters’ plates: West Africa. On Pinterest, searches for West African recipes saw a 311 percent growth in 2019—pretty major. West African cuisine was also included in Whole Foods’ wellness trends for 2020. “We’re seeing more people gravitate toward the flavors of West Africa right now partly because of big, bold ingredients like chilies, ginger, and lemongrass that create a vibrant base for many healthful, plant-based dishes,” says Chris Manca, a local forager for the Northeast region at Whole Foods Market. Of course, people in West Africa—a region in northwest Africa consisting of 16 countries, including Nigeria and Ghana—have been enjoying and perfecting their cuisine for far longer. But as these foods become more widely available in the U.S., you can expect to seem them become a bigger part of the American culinary conversation. Why West African food has a place on every healthy eater’s plate If you’re looking for healthy meal inspo, West African food is definitely worth your attention; the cuisine is primarily plant-based and vegetables are typically the star of the plate. According to Nigerian food blogger Funke Koleosho, yams, plantains,
The secret nutty sauce recipe a doctor uses to make plant-based meals ’10 times better’
January 11, 2020 at 12:00PM by CWC When you have a good sauce on hand, it’s really all you need to take your meal from good to great. And it’s especially helpful if you’re eating a plant-based diet. That’s why one doctor has a go-to secret recipe for a nutty sauce she uses almost every day. Casey Means, MD, a Portland-based doctor and nutrition expert, recently shared one of her all-time favorite healthy cooking tips on Instagram: Whipping up a creamy nut- and seed-based sauce that makes vegan and plant-based meals “instantly 10 times better.” Using a base of any combo of nuts and seeds (her go-to is sunflower seeds and flaxseeds) combined with a splash of ACV, garlic, and a little tamari and chili powder leaves you with a dairy-free sauce that can be used on nearly any plant-based dish. It also provides some major health benefits. “For many of my patients trying to improve their diets and move away from inflammatory foods, kicking the dairy habit is the biggest hurdle,” says Dr. Means. “One of my favorite tips to ease this transition away from dairy is to substitute creamy, rich sauces made from nuts and seeds, which are extremely simple and quick to make in a high-powered blender, and can be tailored to any thickness or flavor. These sauces contain a number of health-promoting compounds, like omega-3 fatty acids, antioxidants, micronutrients, and phytochemicals.” Using the sauce is also a great way to add satiating fats to your dishes