Chia seeds were originally cultivated and grown in Mexico and considered a staple crop, along with corn and beans. These grains — resembling watermelon seeds, pack a lot of nutrition and come in black, brown and white colors. They were a significant part of the diet of Aztec warriors during ancient times, giving them energy and endurance during fierce battles. Chia seeds are recognized as a superfood, with nutrition experts lumping them with nuts and dried fruits. People love to include these grains in their diet for many good reasons. Learn the benefits of chia seeds and why they’re a valuable addition to your daily plate. Nutritional Profile of Chia Seeds As a superfood, chia seeds are loaded with healthful properties that can do wonders for your health, heart, brain, skin and overall well-being. Including them in your diet can help you meet your daily nutritional needs. High in Fiber Chia seeds are chock-full of soluble fibers and mucilage — substances responsible for their sticky texture when the seeds are moistened. Soluble fibers have several health benefits. They can boost digestion, support bowel movement and make your gut healthier. Leveling up your diet with chia seeds as toppings in oatmeal or as a smoothie will boost it with an extra nutritious flair and make it more enjoyable. As they're easy on the stomach, they can aid your digestive system. Excellent Source of Plant-Based Protein Even more impressive is that chia seeds contain all 10 essential amino acids the body can't make, including leucine, phenylalanine, lysine, arginine and valine. These substances are the building blocks of protein, so if you're looking for a plant-based protein source, they're your best bet, as 18%–24% of their mass accounts for these macronutrients. These tiny seeds may look insignificant but their protein content shouldn't be underestimated. They’re essential for muscle growth and repair. Rich in Healthy Fats and Omega-3 Fatty Acids They’re also an excellent source of omega-3 fatty acids, containing 20% of these healthful oils that are good for the brain, heart, lymphatic system and other bodily functions. Packing more omega-3 than flaxseed, what makes these grains a notch higher in nutrient value is their omega-6 acid content that makes your skin glow, hair healthy and bone strong. The next time you have your salad, sprinkle some seeds for an added texture and nutritional boost. Other Essential Nutrients Chia seeds are a multi-nutritional source, promoting them to a superfood category and a favorite of many food enthusiasts. One portion weighing 100 grams has the following vitamins and minerals. Calcium: 631 mg Iron: 7.72 mg Magnesium: 335 mg Potassium: 407 mg Vitamin C: 1.6 mg Manganese: 2.72 mg Zinc: 4.58 mg Vitamin B3 or Niacin: 8.83 mg It's not surprising chia seeds were once used as a currency for trading goods within the Aztec empire because of how nutritious they are. You're missing out on many health benefits by skipping them on your diet. Excellent Benefits of Chia Seeds Chia seeds are tiny but many health enthusiasts applaud them for their powerful benefits. Here are just a few reasons to include them in your diet. 1. Help You Manage Weight They're rich in soluble fiber, helping you manage and lose weight. Adding water to chia seeds plumps them to form a gel-like substance that makes you feel full faster after eating while slowing down digestion. Increasing your daily soluble fiber intake by 10 grams can reduce your risk of gaining belly fat by 3.7%. Moreover, fiber is a natural appetite suppressant, meaning consuming chia seeds will reduce hunger and calorie intake. They can prevent overeating and help you manage your BMI at a healthy limit. 2. Good for the Heart Heart diseases are a prevalent health concern in the U.S. Diet has a crucial role in keeping heart conditions in check. Eating chia seeds containing a remarkable amount of omega-3 fatty acids can help improve your heart health and manage associated diseases. These grains, full of valuable components like polyphenols, antioxidants and fiber, can help curtail the risk of cardiovascular ailments, including high blood pressure, triglycerides and cholesterol. Your heart will thank you for eating chia seeds frequently. 3. Regulate Blood Sugar Do you have a high risk for diabetes? Another health-changing merit of fiber and fundamental nutrients in chia seeds is lowering the risk of diabetes. Every 100 grams of these seeds contains 34–40 grams of dietary fiber, 100% of the daily recommended intake for adults. Since the body can’t break down or absorb fiber, consuming fiber-loaded foods like chia seeds will prevent your glucose level from crashing or going haywire after a meal. This enables you to regulate your blood sugar in your target range. 4. Boost Gut Health Chia seeds are also among the few foods containing prebiotics, dietary compounds integral to the gut. Since their natural sources are limited, prebiotics are often synthesized into supplements, such as capsules and powders. Prebiotics have many health benefits, like decreasing the severity of gut conditions and enhancing metabolic health. One review found that people with irritable bowel syndrome (IBS) with constipation may improve with inulin treatment, a type of prebiotic. Besides soothing gut inflammation, sufficient prebiotics in the body may also support healthy blood sugar, triglyceride and cholesterol levels. 5. Strengthen Your Immunity They also have antioxidant and anti-inflammatory benefits, boosting your immunity while keeping you healthy. Eating chia seeds is like adding another layer of protection against diseases. Their special microchemicals and omega-3 fatty acids — which are potent antioxidants — help decrease your sensitivity to inflammation, oxidative stress and substances that harm the cells. Chia seeds have solid nutrient profiles that make them extra good for you. A Versatile Addition to Your Diet The best thing about chia seeds is that they're a versatile diet addition, solving the meal preparation problem in a flash. You can sprinkle them as toppings in salads, substitute for flour in soups, mix in dips or add them to water. Prepare your baked, cooked, blended recipes with these tiny yet mighty grains. The benefits of chia seeds encompass overall health. You won’t have to worry about how to incorporate them regularly to maintain your healthy plate as you’ll have countless options.
Making new recipes can be fun but expensive. You’re not alone if you need to stick with a limited weekly grocery budget. Most people look for coupons and shop during sales, but you can have more fun in the kitchen without breaking the bank. Check out these cheap, healthy dinner ideas to make daily meals more enjoyable. 1. Rice With Scrambled Eggs and Veggies Rice is one of the most affordable carbohydrates available at grocery stores. Buy a big bag to make the most of your purchase. You’ll have weeks of rice-based meals at your disposal. Mix a cup of cooked rice with a 50-cent can of veggies, plus a scrambled egg or two. They contain over 12 grams of protein per egg, so a single bowl will keep you full while adding extra nutrients to your diet. 2. Veggie and Chicken Sheet Pan Dinner The next time you’re at the grocery store, get a container of chicken breasts. If you slice them in half and freeze them in individual bags, they’ll stay fresh in your freezer for a few months. Defrost a bag in your fridge overnight to make a sheet pan dinner. If you bake your chicken breast on a sheet of tin foil alongside fresh broccoli florets and carrot slices, you’ll have an entire dinner finished in less than a half hour. 3. Tuna Pasta Salad Stop by the tuna can aisle during your next grocery store trip. They’re often on sale and fit the tightest budgets. Mix a can with half a box of cooked pasta. If you add your favorite spices or sauces, you’ll easily make a delicious pasta dinner. Tuna is full of unsaturated fats, which decrease the risk of some diseases related to too much saturated fats in daily diets. Enjoy the nutritious seafood as a cold or warm dinner. 4. Spicy Chicken and Baked Sweet Potatoes Chicken breasts and thighs pair perfectly with sweet potatoes. Bake a few budget-friendly potatoes in your oven until they’re soft enough to slice in half. Top with shredded chicken, hot sauce and butter for a tasty meal. You’ll get plenty of fiber in each bite since sweet potatoes are naturally fibrous and packed with nutrients. This is also a great dinner idea if you want to make some leftovers. The potatoes and chicken will store well in your fridge for a few days. Make a few simultaneously to meal prep without any extra effort. 5. Whole Wheat Quesadillas Regular tortillas are primarily sources of carbohydrates. They have little nutritional value, but you could make them healthier by opting for whole wheat tortillas instead. Whole wheat products contain more of the nutrients that become lost in the bleaching process. Use whole wheat tortillas to make quesadillas with your favorite cheese. It’s a cheap, healthy dinner idea that works if you have at least a few dollars to spend. When you have a bit more, try getting sprouted grain tortillas. They’re healthier options than whole wheat because they contain vitamins C and B along with digestive enzymes that are easy on blood sugar levels. 6. Ground Turkey Chili Chili is a classic cheap meal. You just need pinto beans, chili spices and beef broth. Add a pound of ground turkey to increase the protein in your dinner. Ground turkey is lower in fat than ground beef, so you’ll have a healthier dinner if you’re trying to cut down on your fat intake. Ground turkey averages $3.27 per pound, which could significantly cut down your grocery bill if you’re currently buying the average $5.35 pound of ground beef for multiple weekly meals. 7. Stuffed Bell Peppers People often make stuffed bell peppers for special occasions, but they’re actually a cheap meal you can make any time. Get one to two bell peppers per person and stuff them with cooked rice, marinara sauce and your preferred ground protein. If you don’t have room in the budget for ground beef, substitute pinto or black beans. They only have to cook for 15 minutes in your oven if you cook your rice and brown your beef ahead of time. Stuffed peppers also freeze well. Make a casserole dish full of them and you’ll have dinner ready for a week. 8. Peas and Ham Pasta The pasta and veggie aisle can lead to an incredible dinner. Combine a box of pasta and two cans of beans with just a few dollars. Afterward, you bring them home and stop by a butcher’s shop for a whole ham. The upfront cost will be slightly higher than a few pounds of ground beef, but you’ll get numerous pounds of ham you can cube. Cubed ham, peas and pasta have everything you need in a meal. You’ll get healthy fats, vitamins, carbs and sodium. Save the leftover cubed ham pieces for salads and casseroles. They’ll also freeze for future use or taste incredible in soup. 9. Air Fryer Bacon and Brussels Sprouts Bacon is an excellent breakfast treat and a healthy source of protein when consumed in moderation. 100 grams or ⅔ cups includes potassium and magnesium alongside protein, sodium and iron. Fry a pound of bacon in an air fryer until they’re cooked slightly under the crispiness you prefer. Wash and shred a pound of Brussels sprouts before frying them for a few extra minutes with the bacon broken into pieces. You’ll have a savory salad ready to go in minutes and able to serve at least two to three people. 10. Pinto Bean Soup Beans aren’t just good for dips, casseroles and burritos. They also make the foundation of many soups. Get a few cans of pinto beans and vegetable broth when you’re hungry in the evening. Warm them in a pot along with spices like cumin, chili powder, garlic powder and oregano. It’s a protein-packed soup that’s perfect for long nights and those last few days before your next paycheck lands in your bank account. Have Fun Trying Cheap Healthy Dinner Ideas There are plenty of cheap, healthy dinner ideas you can try when you want to change up your diet. Explore the possibilities of pinto beans, different meats and veggies. You won’t have to overspend to eat something different or get more nutrients in your daily meals.
Everyone has searched for a healthy and delicious banana bread recipe ever since the loaf's boom over the past few years, and they honestly deserve it. It's the perfect answer for when you're looking for something sweet and filling. Plus, it doesn’t sacrifice taste for nutrients. How Bananas Are Healthy and Delicious Baked goods have their ups and downs regarding how good they are for your body and mind. Banana bread is no exception, using quite a considerable amount of sugar. However, the main component of this loaf that provides sweetness and melds everything together is the bananas. And luckily for us, bananas are a fantastic ingredient with many health benefits. For instance, they provide fiber and starch that improve your digestive system. They also contain potassium, which regulates blood pressure and helps heart health. The Healthy Banana Bread Batter Recipe A healthy and delicious banana bread starts with the right batter. This recipe is pretty uncomplicated since it’s easy to adjust the steps or add a couple of your own. Customize and achieve a baked good that hits all the marks you need. 1. Gather Your Ingredients and Materials For materials, you need two bowls, one large enough to hold all your batter batter. A fork is great for mashing your fruit, but you can also opt for a food processor instead. A whisk is also ideal for your mixtures. As for the ingredients, prepare the following: Bananas Eggs Milk Olive Oil Whole wheat flour Baking soda Cinnamon powder Brown sugar Salt Vanilla Extract 2. Whisk Together Your Dry Ingredients Whisk together one and a half cups of whole wheat flour, a teaspoon of baking soda, half a cup of brown sugar and a fourth of a teaspoon of salt in one of your bowls. A teaspoon of cinnamon and other spices are optional, depending on the aromatics and flavors you want your banana bred to have. Put this bowl to the side. 3. Bring Together Your Wet Mixture Mash up your bananas and add them to your larger bowl. Three big ones should be enough, but use four or five if your fruits are smaller. Crack and add two large eggs into your wet mixture. Follow it up with a fourth cup of milk, a third cup of olive oil, and vanilla extract before mixing well. The consistency should be somewhat thick. 4. Combine Your Wet and Dry Bowls Once your wet mixture looks good, grab your bowl of dry ingredients and combine everything. If you’re hand-mixing, add your dry mix in increments and stir in between. Taking your time will ensure that the final product is well-mixed. If it seems too wet, add a dash of milk to balance it out. When it is too dry, mix in some extra flour. Elevating Your Banana Bread The instructions above give you an excellent bread batter that's ready to bake. However, we have a couple of tips that you may want to consider to make your banana bread recipe healthy and delicious. 1. Use Ripened Bananas Ripe bananas are ideal for your banana bread since they contain more moisture than fresh ones. They are still able to contribute the same nutrients. In addition to that, they’re much easier to turn to mush for your batter. If you don’t have any ripe bananas, add what you have to your paper bag with a ripe apple. Your bananas will be brown and ready by morning. Another alternative would be to bake them with the skin at 300 degrees for around 15 minutes. 2. Substitute Honey for Sugar Some people are conscious about sugar in baked goods, but it’s necessary to help your banana sweeten the loaf. One healthy alternative that you can try is natural honey. Much like your fruits, they can aid your digestion health. Its liquid form can also offer a bit of moisture to your banana bread when it’s baked. 3. Mix In Some Greek Yogurt Speaking of moist, some people try to incorporate sour cream or mayonnaise into their banana bread. Another thick cream to consider for your bread batter is Greek yogurt. It makes the consistency of your loaf soft and dense in the best way. It also pairs well with bananas in helping out your gut and lowering blood pressure. 4. Add Extra Ingredients On Top The best banana bread always has toppings on it. There are countless options, but some of the most popular choices are: Nuts: Nuts add a wonderful texture to your banana bread and balance the sweetness. They also offer a good amount of fiber. Cut a few almonds in half or break apart walnuts when incorporating this ingredient into your batter. Oats: Some people like to mix bananas into their oatmeal, so it makes sense to pair them together the other way around. If you want to add a crunch to your banana bread, toast your oats before sprinkling them on top. Raisins: Raisins are delectable dried grapes that go well in healthy baked goods. They are rich in iron and anti-oxidants, making them a definite must-try. Chocolate Chips: Dark chocolate chips are healthy in moderation since they improve brain function. It doesn’t hurt that they go perfectly with banana bread, either. More Banana: If you want to commit to using banana as a main ingredient, use it as a topping, too. Slice the banana lengthwise and lay it on your batter before baking. 5. Skip the Microwave Microwaves are relatively safe alternatives to an oven, but their temperature doesn’t go over 212 degrees in many models. While it can cook your banana bread to a certain degree, the limitations will require more math and wait time. It’s better to go with your oven instead. Preheat the oven to 350 degrees before baking your batter for 50 minutes. The cooking time can vary, so use a toothpick to check the center of your loaf. If it comes out dry, it means your banana bread is ready. 6. Store Properly To keep your banana bread fresh, let it cool for an hour or two. Once it’s ready, transfer the loaf to an airtight container lined with a paper towel. Add another napkin on top before sealing and keeping it at room temperature. The paper towels help regulate the moisture in your bread. Recreate This Healthy and Yummy Banana Bread There is no doubt that banana bread can be good for both your body and your cravings when you take the right steps. Enjoy substituting certain ingredients and customizing the loaf recipe to your liking. Happy baking!
Making a nice meal is the perfect to make your night in extra special. Here are some of the best romantic dinner ideas for two you can make without much prep. 1. Chicken Satay Skewers With Spicy Peanut Sauce This chicken satay skewer recipe is flavored with a coconut milk, honey and curry marinade. It also uses a spiced peanut dipping sauce. You can sprinkle lime juice to add some tartness. This dish pairs beautifully with a side of coconut rice, grilled pineapple or stir-fried vegetables. 2. Quinoa Pasta With Garlic Sauce and Amaranth Bread Most romantic dinner ideas for two focus on lobster, steak and salmon — where’s the love for vegetarian couples? Fortunately, this vegetable quinoa pasta recipe, its garlic alfredo sauce and the amaranth bread side dish are entirely vegan. Best of all, it’s rich and delicious. 3. Shrimp Linguini With Roasted Red Pepper Sauce If you’re looking for classic dinner ideas for two, look no further — this shrimp linguini recipe combines creamy parmesan sauce with fiery roasted red peppers. While it might seem simple, it’s easy to make and hard to mess up. Plus, it’s sure to taste amazing. 4. Chili Roasted Tofu With a Minted Pomegranate Relish If you want another delicious vegan recipe, look no further. You serve the chili roasted tofu dish, the citrus chili marinade and the pomegranate relish on a bed of millet and avocado slices. This tart, spicy flavor profile is perfectly balanced. 5. Steak au Poivre With Cognac Cream Sauce This fragrant French dish features peppercorn-encrusted steaks and a creamy, caramel-like cognac sauce. Although a steak au poivre recipe may sound more challenging than most dinner ideas for two, it’s absurdly easy — you only need to cover the meat in peppercorns and sear it. 6. Lemon Garlic Baked Salmon and Asparagus Easy dinners are just as romantic as complex ones. This one-pan salmon dish is infused with herbs, garlic and lemon juice. Surprisingly, the savory, tangy flavor isn’t even the best part about this recipe — the best part is that it finishes roasting in only 10 minutes. 7. Marry Me Chicken With Roasted Veggies Romantic dinner ideas for two can’t get better than a flavorful chicken recipe called “marry me” chicken. The light, creamy sauce, sun-dried tomatoes, lemon zest, seasoning and parmesan will practically melt in your mouth. Roasted vegetables, garlic bread and pasta make good pairings. 8. Curried Butternut Squash Soup Not every romantic dinner has to have unpronounceable French words in its name to be tasty. This curried butternut squash soup recipe is an inspired take on a traditional cozy meal. The curry powder, fresh ginger and cilantro elevate it, creating an unforgettable flavor profile. 9. Arctic Char With Pistachio Gremolata While arctic char has a flavor profile similar to salmon, it’s milder. If you’re intrigued, consider making this arctic char and pistachio gremolata dish. It’s zesty, fresh and slightly nutty. Since nuts are aphrodisiacs, it’s one of the best romantic dinner ideas for two. 10. Roasted Butternut Squash Soup With Creme Fraiche This dish elevates a beloved classic using sautéd shallots, rich cream, and tangy creme fraiche. Making a roasted butternut squash soup recipe that’s this tasty practically guarantees a successful date night. There are even dairy-free substitutions available for vegans. 11. Rack of Lamb With Red Wine Sauce What dinner ideas for two are more romantic than lamb and red wine? This roasted rack of lamb dish pairs aromatic rosemary, thyme and chives with a rich merlot sauce. The recipe’s author says to use drinking wine, meaning no one will judge you for sneaking sips while cooking. 12. Strawberries and Champagne Cheesecake Who said you can’t have dessert for dinner? This creamy, champagne-infused cheesecake recipe topped with fresh strawberries and chocolate drizzle is indulgent and sweet — the perfect pairing for a romantic night in with your special someone. The flavors are bold yet balanced. 13. French Onion Soup With Brûléed Blue Cheese French onion soup is a classic. If you’re a fan, you’ll love this brûléed blue cheese dish for its unique take on the original. Who doesn’t love gooey cheese with golden brown edges dripping over toasted bread and a rich, tangy broth? 14. Pikliz Oysters With Lemon Herb Couscous This oysters with pikliz dish is one of the most romantic dinner ideas for two. After all, some people consider oysters to be aphrodisiacs. You’ll love their hearty, savory flavor profile paired with a bold, pickled vegetable mixture. While oysters are delicious on their own, a tangy mignonette sauce of minced shallots, white peppercorns, sea salt and red wine vinegar will elevate their flavor profile to new heights. Also, you should know lemon herb couscous is essential as a side dish. 15. Lemon Butter Scallops Over Parmesan Risotto You’ve probably heard of scallops and risotto if you’ve watched cooking shows. While they seem fancy and complicated, they’re actually simple. This lemon butter scallop recipe uses parmesan, garlic, white wine and shallots to make a rich, savory base. 16. Steak Frites with Black Garlic Butter You’ll fall in love with this flavorful steak frites recipe if you try it. The potatoes fried in peanut oil and sprinkled with salt taste heavenly. Also, it'll be life-changing if you’ve never had umami-rich black garlic butter. Of course, you can’t go wrong with a juicy steak, either. 17. Lobster Mac and Cheese With a Breadcrumb Crust Who has time to spend hours in a kitchen on date night? This lobster mac and cheese recipe only takes an hour and is hands-off. Doing barely any work and still getting to eat a cheesy dish with savory lobster and a toasted breadcrumb crust is the perfect way to spend the night. 18. Crab Cakes With Remoulade Sauce Remoulade sauce always makes a classic crab cake recipe tastier. It should be your go-to if you’re looking for a simple, high-end seafood dish. Once you shape and pan-fry the crab, you get to coat it in lemon zest and creole seasonings and then dip it in a creamy southern sauce. 19. Filet Mignon With Truffle Oil and a Balsamic Sauce Filet mignon is incredibly tender and lean — it’s actually one of the most prized cuts you can buy. Naturally, this filet mignon dish is one of the most romantic dinner ideas for two. The juicy meat, reduced balsamic sauce and black truffle oil make for a mouthwatering meal. 20. Hearty Beef Stew Pot Pies Sometimes, a romantic date night is similar to a cozy night in. In those cases, a beef stew pot pie dish is one of the best dinner ideas for two. Sirloin steak topped with a beef-broth vegetable mixture, sprinkled with peppercorn and covered in a flaky pastry is the perfect meal. Enjoy Your Romantic Dinner for Two Whether you’re celebrating a special occasion or just want to show off to your partner, these date-night dishes are sure to impress. Although their names may sound daunting, most of them are easy to make, even for beginners.
You’ve heard the advice — feed a cold and starve a fever. You’re plenty hungry, but the thought of eating with your nose and throat closed up with gunk doesn’t appetize you one bit. You need some foods that destroy mucus, stat. Although this substance isn’t harmful, it can make you miserable. When it occurs in excess, mucus can keep you from getting the nutrition you need to heal. Your body is a fascinating biochemical experiment and everything you put into it affects it differently, including the foods you eat. Some meals increase mucus production while others suppress it. You want the latter kind if you’re drowning in your own fluids and hoping to feel better quickly. You’re in luck — here are 20 foods that destroy mucus. Do We Always Need Foods That Destroy Mucus? What Is Mucus, Anyway? Mucus is the thick, gelatinous slime coat lining your nose, throat, lungs, sinuses, digestive system, cervix — if female — and urinary tract. When everything works as it should, this stuff is clear and so thin in consistency you don’t notice it. It oils the wheels of your system, keeping everything flowing smoothly. However, when you get sick, an increase in white blood cells and the germs they destroy change its color to green or yellow. While you don’t necessarily produce more of it when sick, you’ll notice a thicker consistency. The Many Benefits of Mucus Mucus does more than serve as your body’s motor oil — it contains antibodies and enzymes that help kill harmful bacteria. Its gel-like consistency also prevents dust and environmental toxins from entering nasal passages and causing harm to your body. The mucus lining in your gut may significantly prevent inflammatory bowel disease and colorectal cancer. Some scientists believe the right mix of probiotics and other dietary ingredients can improve overall gut health and possibly the symptoms of different conditions. For example, your intestines manufacture 95% of your body’s serotonin and treating the intestinal microbiome sometimes brings dramatic mental health improvements. In short, your mucus typically protects you. It only becomes problematic when it destroys your appetite for healthy foods when you need them the most to heal. What Foods Destroy Mucus? How do you get rid of phlegm? You consume ingredients that act against it. You already know your mucus contains antibodies and enzymes. Ninety-five percent of this stuff is water and the rest consists of various proteins and fats. Therefore, if you want to know how to get rid of phlegm, seek foods that break down these two substances. How do you break down proteins and fats? Ask a chef, particularly one who knows how to make fatty cuts of meat taste good. It probably won’t surprise you that many herbs make the list. What Foods Encourage Mucus Production? It might be easier to start by eliminating foods that encourage mucus production. One such category is ultra-processed convenience foods. What makes these bad when you have a cold? Besides offering little nutrition, they often contain various binders and fillers — the opposite of what you want. Leave those inexpensive TV dinners for another time, as tempting as they may look when you’re sick and tired. They increase gunk. Another category of foods you should avoid is those high in histamines, which can stimulate an allergic reaction in sensitive people. You already have enough snot to deal with, so pass on the following: Processed meats Mayonnaise Dairy products Fermented foods such as alcohol or yogurt Spinach Tomatoes Most citrus fruits Grapes Bananas Strawberries Coffee and chocolate are problematic for some people because they can weaken the esophageal sphincter muscles, causing acid reflux. The excess irritation increases mucus production when stomach acid backflows into your esophagus. Therefore, stay away from these substances, especially if you’re prone to GERD. Some people also struggle with carbonated beverages, as the gas bubbles can cause irritation that increases mucus production. If you sip ginger ale for an upset stomach accompanying your cold, ensure it’s good and flat. Finally, deep-fried and overly fatty meats can increase GERD symptoms and mucus production. It’s okay to dig into a hearty bowl of miso soup but leave the Peking duck for another time. Mucus-Free Foods What should you eat if you have a cold and your head feels like a ball of snot? What foods destroy mucus? You can get off to a good start on the mucus-free diet by seasoning your meal with the following herbs. Top 10 List of Mucus-Free Herbs Chefs have used herbs since before recorded history to break down fats and proteins in foods, increase their nutritional value and make them easier to digest. Fortunately, these substances have similar activity in the human body, helping break down mucus so you can breathe freely enough to enjoy a hearty meal. 1. Garlic You probably recognize garlic from your favorite Italian meals, although you should avoid tomatoes if such sauces give you heartburn. Fortunately, you can use the crushed herb in various other dishes to help destroy mucus. This stuff also benefits you when you have a cold. One study found a group that took garlic capsules had fewer bouts of sickness over three months compared to the control group. 2. Cumin Cumin seeds function as excellent anti-congestive agents. In Ayurvedic medicine, they’re often used to treat conditions like asthma to clear air pathways. Cumin enhances the sweetness of root vegetables like carrots and beets. It also enriches savory meats like beef, making it a natural addition to that healthy pot of stew you plan to enjoy with a slice of rustic, whole-grain bread. 3. Ginger You might think of ginger as a tummy remedy, but there’s more to this root herb than banishing bloat. It’s one of the three primary ingredients in trikatu, an Ayurvedic formula even western minds are considering as a treatment for COVID-19. The other two ingredients are black pepper and Indian long pepper. You can pick up trikatu blends — often in golden milk — for a healthy herbal tea for your cold. Additionally, you can use ginger to add a tangy sweetness to dishes. Perhaps you can whip up a batch of homemade ginger snaps as a preemptive celebration for nursing yourself back to health. 4. Chilis Anyone who’s dined at an authentic Mexican restaurant and tried the house salsa knows the capsaicin in hot peppers makes you sweat. You might have also noticed needing a box of tissues, as the spice makes your nose run like a faucet. You can put that heat to the test, letting it serve as a miniature, controlled fever to destroy that excess mucus making it impossible for you to breathe. Grab some healthy tortillas and the hottest salsa you can find. As a bonus, you’ll also work up a mighty thirst, perfect for helping you rehydrate. 5. Turmeric Turmeric is another root herb often appearing in commercial golden milk formulations — it can stain everything yellow. However, this root herb's long-lasting hue is secondary to its healing properties. It’s one of the best anti-inflammatory agents around, especially when mixed with black pepper. The piperine in the pepper makes the curcumin — the magic stuff — 2,000 times more bioavailable. That means your body can use it to fight infection and inflammation elsewhere, like your joints that ache from arthritis. 6. Oregano If a herb is powerful enough to kill the MRSA virus, you know it’s a food that destroys mucus. Guess what? Oregano fits the bill. While you shouldn’t take the essential oil internally, you can sprinkle the raw herb on scores of dishes. The rich flavor of this herb comes from the essential oils pinene, limonene, thymol and carvacrol. You probably know it best for flavoring Italian dishes, but you can avoid those problematic tomatoes. You can also use oregano to make a delicious Oaxacan mole or chimichurri sauce. 7. Thyme Thyme is another herb with healing properties that’s frequently in Italian dishes. However, this stuff also lends fabulous flavor to roasted vegetables, which may be easier to eat with a scratchy throat than the rougher raw versions. Select your favorite blend of fresh or frozen produce to make easy mixed roasted vegetables. Toss them in a freezer bag with two tablespoons of olive oil and a herb blend containing thyme, oregano, chili powder and lemon pepper. You’ll be rewarded with a quick and easy treat that’s low in salt and calories and high in the nutrients your body needs to recover. 8. Cloves You might have heard of using cloves for a toothache. That’s because this herb helps retain the beneficial bacteria in your mouth while eliminating the harmful variety. Cloves also play a role in digestion, helping to break down foods and stimulate digestive enzymes. They also have potent antioxidant and antimicrobial properties to help you battle the germs causing your mucus to thicken. 9. Cinnamon You might not want an ooey-gooey cinnamon roll when you’re sick, but you should avoid highly processed foods, anyway. Instead, sprinkle a piece of whole or sprouted-grain toast with a bit of cinnamon and monk fruit powder for a sweet treat that helps destroy mucus without unwittingly spurring further production. Cinnamon also mixes well with ginger in sweet treats. Those snaps are sounding better and better, especially with tea instead of milk. 10. Holy Basil Holy basil isn’t the same stuff you probably put in your spaghetti sauce. While both are popular cooking ingredients, the lesser-known variety has a better reputation for eliminating phlegm. Holy basil or tulsi is more peppery and clove-like in flavor, making it an interesting addition to soups and stews. You can also find commercial supplements, but try experimenting with the leaves first — they also taste delightful when added to herbal teas. Top 10 List of Mucus-Free Foods You have your herbs — how do you use them to get rid of phlegm? Add them to these foods that destroy mucus for a one-two punch of goodness. 1. Chicken Soup You knew this classic favorite had to make the list. Bone broth is one of the best mucus-free foods there are. The hot steam opens your nasal passages, while the combination of electrolytes and nutrients like glutamine, potassium and magnesium soothes the inflammation accompanying excess mucus production. Best of all, adding herbs like thyme, garlic, oregano and turmeric into your soup mix is natural. If you like it hot, a few chili peppers make a delightfully spicy broth. 2. Fatty Fish Is the sea an unending source of goodness? Its fruits do so many positive things for the human body, you might begin to wonder why people didn’t evolve fins. Fatty fish are more than foods that destroy mucus, though — they’re also crucial to a cholesterol-lowering diet for their proven ability to lower triglyceride levels. 3. Apple Cider Vinegar You should avoid getting tipsy when you’re sick, as alcohol increases inflammation and mucus production. However, you can make a reasonable facsimile of a mixed drink with some apple cider vinegar and a few of the above herbs as part of your anti-mucus diet. Add a cherry to the following recipe and it will seem like a treat: One can ginger beer Two tablespoons apple cider vinegar ¼ teaspoon cinnamon ¼ teaspoon turmeric powder Dash of black pepper Grenadine to taste 1 maraschino cherry Mix all ingredients well and serve over ice in a whiskey glass for an elegant “mixed drink.” 4. Onions Like garlic, onions contain sulfur compounds that perform many healing functions in the body, including decreasing mucus. They’re also a natural addition to soups and stews and add a natural tang to salads, no dressing necessary. 5. Lemons Citrus fruits aren’t naturally high in histamines, but they are histamine-liberators, meaning they trigger the release of this substance in your blood. You probably know you use antihistamines to treat allergy symptoms like excess mucus, so you don’t want more of these foods in your diet. However, they’re among your best sources of vitamin C. What to do? Fortunately, part of a food’s vitamins transfers to water when left to soak in it overnight. Therefore, make lemon water your solution to getting extra vitamin C and staying hydrated. Keep a pitcher with lemons in your refrigerator for chilled goodness by the glass. 6. Celery Celery juice might have seemed like another one of those weird diet fads people followed for no apparent reason. However, getting rid of phlegm qualifies as a good one. According to Anthony William — author of “Celery Juice: The Most Powerful Medicine of Our Time Healing Millions Worldwide” — this stuff can strip mucus from your intestinal walls, so theoretically, adding it to your chicken soup is a wise idea. 7. Pineapple If you have ever baked ham, you might have added sliced pineapple or pineapple juice to the pan. Why? Bromelain is a powerful anti-inflammatory agent that breaks down tough proteins like those found in pork. It may also do the same for mucus, although you should use caution as it can increase histamines in some people. 8. Avocado Oil In general, oils increase mucus production, as fried foods can increase acid reflux symptoms. However, avocado oil’s high smoke point makes it an excellent choice for cooking and the monounsaturated fatty acids don’t typically spur inflammation as much as other varieties. 9. Olive Oil Olive oil wins hands down as the healthiest cooking oil, although it has a relatively low smoke point. However, it’s packed with polyphenols that fight inflammation and mucus production. It should be your go-to for salad dressings and light sautéeing. 10. Flax Flax is a wonder food thanks to its 4:1 omega-3 to omega-6 ratio. While you need both types for good health, most Americans eat too much omega-6 from various vegetable oils, which some researchers believe spurs inflammation. You can even use flax as a vegetable oil alternative in baking. Substitute one cup of ground flax seeds for each ⅓ cup of vegetable oil. What Is an Anti-Mucus Diet? You can probably guess that an anti-mucus diet is high in the above foods. It also keeps mucus-producing foods to a minimum, so you should avoid staying on one after your illness heals. Some foods on that list — like dairy — offer considerable health benefits. However, you do have one more trick in your toolkit for getting rid of phlegm, although it may not involve the mucus-producing foods listed above — identifying specific food allergies that spur mucus production in you, if not others. Here’s what you should know. Tips for Identifying Food Allergies First of all, you can develop an allergy to nearly anything. While you should know the top eight that the FDA identifies as most common, less frequently seen allergies occur and cause real trouble. The top eight food allergy offenders are: Milk Eggs Fish Shellfish Peanuts Wheat Soybeans Sesame How do you test for food allergies? While your doctor can request a panel, many insurances gripe about filling the order until you undergo other tests. Therefore, your best bet is an elimination diet to identify the likely culprit, then request confirmation if you decide you need it. Of course, you could always simply stop eating the problematic food. Other Tips to Avoid Cold and the Flu A diet rich in mucus-free foods helps after you come down with a cold. How can you keep from getting phlegm in the first place? Here are some general tips to follow all year, not only during the cold and flu season: Wash your hands: Keep singing “Happy Birthday” in your head twice and use sanitizer when you can’t get to the sink. Use a mask when infectious: If you suspect you have a contagious illness, mask up when you go out to prohibit germ spread. Stay home: Better yet, stay indoors whenever feasible to avoid passing your germs to others. Eat a healthy diet: Vitamin C and zinc can shorten a cold’s duration, but only if you have them in your body when symptoms first develop. You can supplement with a daily multi, but your best bet is a healthy diet that provides the nutrients you need from food. Conquer Phlegm With an Anti-Mucus Diet Are you trying to feed a cold but first need to know how to get rid of phlegm? The anti-mucus diet might be your ticket to easier breathing — and eating. Prepare one of these foods that destroy mucus, filling it with healthy herbs that help break down its consistency.
Fall and winter call for cozy sweaters, fuzzy blankets and hot drinks. One of the most popular is the pumpkin spice latte — or PSL — which Starbucks has sold more than 600 million of since adding it to their menu in 2003. However, they increased the price of a PSL from $5.45 to $5.95 before bringing it back to their stores in 2022. Luckily, following a pumpkin spice latte recipe can save you a few dollars. If you’re a devoted PSL enjoyer who doesn’t feel like spending $6 on a drink, you’ve come to the right place. Here’s an easy pumpkin spice latte recipe so you can make yourself the delicious beverage whenever you want. What Is Pumpkin Spice Made Of? Naturally, if you want to make a pumpkin spice latte recipe, you’ll need the all-important pumpkin spice. But what is the seasoning made out of? Those with stocked spice cabinets will probably be in luck. However, if your kitchen is a bit barren, pumpkin pie spice contains a few seasonings you can easily pick up at the grocery store. To make pumpkin spice, you’ll need: NutmegCinnamonClovesAllspiceGinger This cozy blend of seasonings is all you need to add that familiar taste to your lattes. Simply add your fresh pumpkin pie spice to a glass jar and save it for whenever you’re ready for a PSL. Pumpkin Spice Latte Recipe Once you have pumpkin spice, you’re ready to make a delicious latte. Here’s a pumpkin spice latte recipe to snuggle up with during the colder months or to keep on ice when it’s hot. 1. Make the Pumpkin Sauce Take a cup of pumpkin puree, a teaspoon or two of the pumpkin pie spice and half a cup of sugar and add it all to a pot or saucepan. If you would like, add half a teaspoon of vanilla for an extra hint of sweetness. Heat the sauce until the sugar melts into the pumpkin, then let it cool and add the mixture to a food processor. Blend until smooth and add the sauce to a jar or some Tupperware. 2. Make Your Beverage of Choice If you love the classic latte, prepare two ounces of espresso and add it to a cup. However, you could also make some chai if you prefer the flavor. Either one will be a delightful pairing with the pumpkin sauce. 3. Froth the Milk Those with an espresso machine in their home probably have a milk frother attachment on the appliance. But you can also grab a handheld frother, heat eight ounces of your milk of choice to scalding and get to fluffing. The same process works with a French press or a simple whisk and bowl — though the second option results in less foam. 4. Mix the Beverage, Pumpkin Sauce and Milk Depending on how much pumpkin flavor you want, add the sauce to your coffee or tea. You should add about a fourth of a cup of the mixture, but feel free to reduce or increase how much you add to your preference. Then, pour in your frothed milk and mix. 5. Add Your Favorite Toppings All that’s left to do is top off your PSL. The usual toppings are whipped cream and a sprinkle of pumpkin pie spice, but you can get creative with your creation. Who says you can’t add some caramel, chocolate or chopped pecans? The world is your oyster when you’re in your own kitchen. Enjoy at Home With This Pumpkin Spice Latte Recipe PSLs are delicious, but daily trips to the coffee shop can start to hurt your wallet. Making them yourself provides you with an incredible drink without having to leave the house. Try out this pumpkin spice latte recipe to enjoy a cozy beverage whenever you want.
Vegetables are an essential part of a healthy diet, thanks to the essential vitamins and minerals they contain. Did you know that there are many high-protein vegetables. Protein is necessary to keep you going, and it also has the benefit of keeping you fuller longer on days when you don’t have an opportunity to have a snack. Here are five high-protein vegetables to add to your meals. 1. Edamame You can find edamame at many restaurants, but this veggie is an excellent choice to enjoy at home. Edamame has a whopping over 18 grams of protein per cup, making it a great side dish or healthy snack. These immature soybeans come with a nice, mild taste that you can make your own. Prepare them from scratch or get a freezer bag that prepares quickly in the microwave— add any of your desired spices or other items and you’ll have a great, healthy choice. Edamame has many essential nutrients like calcium, magnesium, vitamin K and folate. 2. Lentils Lentils are an excellent inexpensive lentils with up to 24 grams of protein per cup. Resembling small beans, lentils can cook up in minutes and are an excellent addition to soups, sauces and bowls. You can season lentils in many ways to add a nutritious addition to almost any meal. The legumes are high in iron, fiber and potassium, making them a great source of nutrients. 3. Chickpeas Also known as garbanzo beans, chickpeas are well-known as the main ingredient in hummus. However, there are many ways to prepare in soups, salads, curries, sandwiches or a healthy snack. With an amazing 39 grams of protein per cup, these versatile legumes are a fantastic plant-based alternative to meat. Chickpeas are also excellent sources of magnesium, fiber, calcium and choline. They also have a low-glycemic index, making them a good choice for anyone who needs to regulate their blood sugar. 4. Lima beans Lima beans are little legumes that contain several nutrients, making them a great option for a protein-packed side or snack. These beans contain 12 grams of protein per cup and are great in stews, pasta and casseroles. They also make a great side to add a little extra protein to your meal. Vegetables are also an excellent source of potassium, fiber, and iron and don’t have any cholesterol. 5. Green Peas Green peas are a yummy source of many nutrients. Even if you don’t like them plain, you can dress them up with different spices or in recipes. These peas have eight grams of protein per cup and are also a great source of vitamin C, vitamin B6, iron and magnesium. You can add them to pasta, soups, stews, couscous, pesto, salads and pot pies. You can get fresh green peas at a farmers market or purchase frozen or canned peas at the store. Choosing Protein-Rich Vegetables Vegetables are a great source of many vitamins and minerals, but they can also be a great source of protein. When you add plant-based protein into your diet, you can fuel yourself while cutting out cravings for an excess amount of unhealthy snacks. By choosing high-protein vegetables, you can fuel yourself for whatever lies ahead.