Happy National Nut Day: 3 Nut Recipes to Try

How do you enjoy your nuts? Chances are you use them as toppings to your favorite food, such as oatmeal or yogurt. Little do people know that these little snacks are rich in nutrients, even without additional ingredients. They pack a punch when it comes to providing you with energy. Celebrate National Nut Day with these nut recipes that you and your loved ones will go nuts about. Why Do We Celebrate Nuts? National Nut Day is observed on October 22 annually. The Liberation Foods Company created this observance to motivate people to snack on nuts and treat them as healthier alternatives to usual snacks. The company also highlighted that its nut products are sustainable and ethical, providing their farmers with fair wages. Health Benefits of Eating Nuts Not many people realize that these small foods are big on nutrients. Walking on the grocery aisles, you might notice but never pay attention to them. Now’s the time for change. Nuts are healthy, tasty and rich in heart-friendly fats, minerals, fats and antioxidants. A study about these snacks found the highest nutrient concentration among several nuts: Highest fat content: Brazil nuts, pine nuts, Macadamias and walnuts Highest protein content: Cashews, peanuts, pistachios and almonds Highest carbohydrate content: Pecans Highest unsaturated fat content: Macadamias, pecans, Brazil nuts, hazelnuts and pine nuts Aside from these nutrients, many nuts like almonds contain flavonoids — compounds commonly found in plant-based foods. These are rich in antioxidants, which help protect your body against free radicals that may increase the risk of heart disease. Additionally, cashews and almonds contain tocopherol — a type of vitamin E that helps lower the risk of cancer and inflammation. These small yet mighty food options also make great snacks for people on a diet. Peanuts and tree nuts were associated with a decreased risk of obesity and overweight. That said, instead of skipping snacking altogether, trust that these little delights can be your trusted allies on your weight loss journey. 3 Nut Recipes to Go Nuts Over Celebrate National Nut Day with these fun recipes. Share it with your family and friends to make the day even more special. 1. Fall Spiced Nut Mix This fall-inspired recipe is the ideal snack for this chilly weather. It’s teeming with the fall’s flavors, including cinnamon and Garam masala. Pack these in little plastic containers and give them to kids who go trick or treating or serve them as appetizers during your house parties. Ingredients: 2 tablespoons of light brown sugar 2 tablespoons of water 3 tablespoons of maple syrup ½ teaspoon of ground cardamom 1 teaspoon of cinnamon 2 teaspoons of Garam masala 2 teaspoons of kosher salt 3 cups of mixed unsalted nuts Instructions: Preheat the oven to 350 degrees Fahrenheit. Place nuts onto a greased and lined baking sheet. In a small bowl, mix maple syrup, Garam masala, brown sugar, water, salt, cinnamon and cardamom.  Pour the mixture over the nuts and mix evenly until all are coated. Roast in the oven. Stir every 7 minutes until sugar caramelizes, which takes 15 to 20 minutes. Take it out of the oven and continue stirring every 10 minutes. Wait until the nuts have cooled and the sugar hardens, which takes around 20 minutes. 2. Cranberry Cheese Crumb Pie Autumn is all about comfort food. What better way to celebrate National Nut Day than with a fall staple — a homemade cranberry pie with pecans? Cranberries can help reduce lymphatic swelling and fat buildup in your body. Combine it with nuts and you get a treat that’s tasty and healthy at the same time. Ingredients for main pie: 8 ounces of softened cream cheese 1 sheet of refrigerated pie crust ¼ cup of lemon juice Cranberry layer components: 2 tablespoons of cornstarch 1 can of whole-berry cranberry sauce 1 tablespoon of brown sugar Ingredients for toppings: ¼ cup of brown sugar ½ cup all-purpose flour ½ teaspoon of ground cinnamon ¾ cup of chopped pecans ¼ cup cold butter, cubed Instructions: Preheat oven to 375 degrees Fahrenheit. Unroll the pie crust into a 9-inch pie pan. In a bowl, beat milk, cream cheese and lemon juice until smooth. Spread the mixture evenly into the crust. In a separate bowl, mix cranberry layer ingredients. Set aside. Then, in another bowl, mix all the topping components. Cut in butter until crumbly. Sprinkle over the cranberry layer. Put inside the oven and bake for 45 to 55 minutes or until the crust turns golden brown. Place foil covers loosely on the edge during the last 10 minutes of the baking process. Remove from the oven and foil then let it cool for an hour. Refrigerate for at least 2 hours before eating. 3. Chocolate Hazelnut Parfait This guilt-free and gluten-free treat will surely appeal to the whole family's senses. You can top the parfait with hazelnuts, sea salt or other desired nuts. It tastes smooth, nutty, sweet and decadent — everything you’ll love in a dessert. Ingredients: 15 ounces of heavy cream 1 tablespoon of sugar 130 grams of mascarpone cheese, at room temperature 1 teaspoon of vanilla extract 70 grams of hazelnuts 240 grams of chocolate hazelnut spread 0.5 teaspoon of Kosher salt Instructions: In a mixing bowl, add 10 ounce of heavy cream and sugar. Mix with a butterfly whisk for three minutes. Add mascarpone cheese and vanilla extract and mix for another minute. Remove the whisk and transfer the mixture to a bowl. Cover and refrigerate. In the washed mixing bowl, add hazelnuts and chop using the whist. Toast nuts for three minutes at 230 degrees Fahrenheit. Add the remaining heavy cream to a pan or bowl, and let it heat for two minutes. Add chocolate hazelnut spread and Kosher salt in a mixing bowl. Mix for a minute, then let it cool for five minutes. Gather layers of whipped mascarpone, ganache and hazelnuts in four parfait glasses. Repeat layers until the glasses are full. Serve and enjoy. Celebrate National Nut Day With These Recipes These easy nut recipes will make this seemingly normal day more special. Don’t forget to share the health benefits of eating nuts with your loved ones as you share these tasty snacks with them.

Are you feeling uninspired by your meals or a picky eater who wants to incorporate vegetables into your diet? Regardless of your reason, eating veggies can be a challenge. Since they are the cornerstone of a healthy diet, knowing how to eat more vegetables is essential, even when you hate them. Discover actionable ways to boost your veggie intake. The Importance of Eating More Vegetables, Even if You Hate Them Many people grew up being told that eating fruits and vegetables is crucial for good health. These food sources play a huge role in a balanced diet. Eating a range of vegetables can help lower the risk of heart disease, high blood pressure, some types of cancer, eye problems and digestive issues. There is scientific evidence that individuals who ate more than five servings of fruits and veggies daily had around 20% decreased risk of coronary heart disease and stroke compared with those who ate less than three servings daily. Fruits and vegetables aren’t only rich in vitamins and essential minerals such as magnesium, copper, zinc, phosphorous and selenium. Most food sources contain plenty of fiber to help make you more satiated, boost gut health and improve immunity. Fiber-rich fruits and vegetables include artichokes, broccoli, cauliflower, apples and pears. What’s “5 a Day?” If you’re searching for the best ways to eat more vegetables, you’ve probably come across the concept of 5 a Day. Per the World Health Organization (WHO), this approach aims to increase fruit and vegetable consumption to reduce the likelihood of noncommunicable illnesses. You must eat at least 400 grams of fruits and vegetables daily, meaning you must take five portions daily. Almost all fruits and vegetables count toward your recommended daily amount, including the following: Beans and pulses Fruits and vegetables that have been cooked with stews, soups and pasta Dried fruit Canned and tinned fruits and veggies 4 Clever Ways to Eat More Vegetables and Fruits Surprisingly, there are easy ways you can eat more vegetables even when you hate them. 1. Incorporate Them Into Your Breakfast Start your day right with a fiber-rich meal. Try this carrot cake recipe, which is ideal to eat while sipping coffee or tea. It’s easy to make, moist in the middle and has cream cheese for that added oomph. Cake ingredients: 350 grams self-raising flour 2 teaspoons cinnamon 325 grams of dark soft brown sugar 75 grams walnuts 250 grams grated carrots 4 medium eggs 200 ml olive oil 4 tablespoons milk Frosting ingredients: 180 grams full-fat cream cheese 25 grams walnuts 30 grams of icing sugar Instructions: Preheat the oven to 350 degrees Fahrenheit. Line and grease the sides and bottom of a 9-inch round cake pan with a double layer of wax paper. Mix sugar, cinnamon, flour, chopped walnuts and grated carrots in a bowl. Beat together the eggs, milk and olive oil in a large jug. Mix dry and wet ingredients slowly. Stir to make sure all ingredients are incorporated well. Tip the mixture into the cake tin and bake for one hour. To create frosting, mix cream cheese and icing sugar then spread on the top of the cake. Sprinkle with chopped walnuts. 2. Spice Up Your Favorites Think about your favorite foods and how you can elevate them. For instance, if you love spaghetti, add zucchini to boost your vegetable intake. When you think of it, it’s still the same but with added nutrient levels. Check out this 20-minute healthy chicken parmesan recipe you can make for yourself even on the busiest days. Ingredients: ¼ cup panko breadcrumbs ¼ cup whole wheat breadcrumbs ¼ cup Parmesan cheese Salt and pepper 1 teaspoon dried Italian herbs 4 chicken breasts 2 tablespoons olive oil 1 ½ cups tomato sauce 4 slices of fresh mozzarella cheese 2 zucchinis Instructions: Preheat the oven to 425 degrees Fahrenheit. Mix two types of breadcrumbs and parmesan cheese in a shallow dish with salt, pepper and Italian herbs. In a medium skillet, heat oil over medium heat. Cut chicken breasts into four pieces and dredge them in the breadcrumbs. Make sure they are well-coated. Add to the hot skillet and fry on each side for three to four minutes. Wait until you achieve a golden brown color. Put the skillet in the oven and bake for five to 10 minutes. Add tomato sauce and place one slice of mozzarella on top of the chicken. Return to the oven until the cheese is melted. While waiting for this, cut the zucchini into thin shreds to create zucchini noodles. Serve the chicken on top of the raw zucchini noodles, add parmesan, parsley and more cheese if desired. 3. Experiment with Oatmeal One of the easiest ways to eat more vegetables is to incorporate them into your oats. Overnight oats make excellent make-ahead options for busy weekdays. You can mix old-fashioned oats, Greek yogurt, milk, fruits and nuts and let them sit in the fridge overnight. On the other hand, there are smoothie bowls you can customize to your liking. While they’re great with fresh fruit, add cinnamon, eggs, mushrooms, kale, carrots, zucchini, pumpkin and cauliflower. You can sweeten your oatmeal naturally by mixing mashed banana or using honey. If you want to spruce up your meal, you can also add tuna.  4. Snack on Vegetables and Fruits Replace your typical chips with fresh fruits and vegetables. They are great to nibble on throughout the day, providing the energy you need to stay productive. You can pair carrot sticks with hummus, celery sticks with peanut butter or create a quesadilla with tasty ingredients.  Instead of using regular tortillas, create whole wheat tortillas with veggies. Whole wheat contains vitamins C and B, along with digestive enzymes. Add mushrooms, onions, kale, spinach, bell peppers, melty cheese, onion powder, cumin, smoked paprika, salt and pepper. Like smoothie bowls, quesadillas are very customizable. Try to introduce a new vegetable each time you make a recipe. Explore and Enjoy Veggies don’t have to be boring. With a little creativity and willingness to explore, you can discover many ways to eat vegetables, even if you’re a picky eater. By making a conscious choice of adding fruits and vegetables to your diet, you’ll be on your way to a healthier, happier you.

Diet is a powerful tool in the fight against disease and bodily aches and pains. The anti-inflammatory diet is especially helpful in getting more whole foods with antioxidants into each meal. Soups are delicious and easy to make in large quantities. Each recipe incorporates several anti-inflammatory foods to satisfy your taste buds. Here is an overview of the anti-inflammatory diet and soup recipes you can whip up every season. What Is the Anti-Inflammatory Diet? Although inflammation is a natural bodily response, chronic instances could pose significant health risks and pain. For example, cancer and cardiovascular disease typically derive from oxidative stress. Joint inflammation can also make it difficult to exercise and move around. As such, experts recommend an anti-inflammatory diet with one to two servings of anti-inflammatory foods at each meal. Anti-inflammatory foods comprise fatty fish with omega-3s, vitamin C-based fruits and vegetables, olive oil, whole grains, yogurt and other probiotic-rich foods. Of course, dairy products may cause more inflammation in some people. Meanwhile, it would help if you avoided the following: Red meat Processed meat, like deli cold cuts White flour bread and pasta Fried foods High-sugar foods Sweetened beverages, soda and sports drinks Foods high in trans fats Instead, to prevent inflammation, it is better to eat fruits, vegetables, seasonings, herbs, and other foods from the Mediterranean diet.  7 Anti-Inflammatory Soup Recipes for Every Season Are you looking for a delicious, easy meal to beat inflammation? These seven soup recipes use scientifically proven anti-inflammatory ingredients for every season.  1. Ginger and Turmeric Carrot Soup Ginger and turmeric carrot soup is everyone's go-to recipe for the anti-inflammatory diet. Turmeric contains curcumin, which is jam-packed with antioxidants and anti-inflammatory properties. Ginger is another root herb that fights inflammation. In a saucepan or Dutch oven, saute fennel, carrots, leeks and squash in olive oil for three to five minutes — then add ginger, garlic, turmeric, salt and pepper. Pour in broth and coconut milk, bringing the pot to a boil and allowing it to simmer for 20 minutes while covered.  Use a blender or immersion blender to make the soup smooth and creamy. Drop coconut yogurt into the bowl before serving.  2. Gazpacho  Soup may not be your first choice for warmer weather. However, nothing says "summer" more than a cool gazpacho. This soup is easy to make — simply toss the ingredients in a bowl to marinate for 12-24 hours and blitz in the blender until smooth. For this gazpacho, buy ripe tomatoes, cucumber, red bell pepper, garlic cloves, red onion, sherry vinegar and olive oil. You'll also want kosher salt and black pepper on hand. Depending on how smooth you want the gazpacho to be, pour it through a mesh strainer before serving to remove leftover vegetable chunks. Then, serve with a crusty slice of bread on the side. 3. Instant Pot Lentil Soup Lentil soup delivers rich warmth using Middle Eastern spices like cumin, coriander, turmeric and white pepper. Lentils are also highly anti-inflammatory and high in protein, making them satiating for any mealtime. Even better, using an Instant Pot, you can enjoy a bowl of this lentil soup within an hour.  Saute onions, carrot, celery and garlic in olive oil for four to five minutes before adding your seasonings for two more minutes. Stir in tomato paste, broth, water, lentils and squash with a crumbled bouillon cube. Allow the pressure cooker to cook the soup on high for eight minutes.  Then, follow the manufacturer's instructions for opening the valve and unlocking the pot. Before serving, add lemon juice and kale leaves, allowing it to steam for five minutes.  4. Cabbage Soup Cabbage soup is an ultra-satisfying meal for lunch or dinner, excellent for fighting inflammation and aiding weight loss.  Start by cooking chopped carrots, celery and onion in a stock pot for six to eight minutes, adding bell pepper, garlic, an Italian seasoning blend, and salt and pepper for another two minutes.   Pour in the broth, cabbage, and tomato, allowing the soup to boil over medium-high heat. Simmer for 15-20 minutes or until the vegetables are tender. Finally, stir in two teaspoons of white wine vinegar. 5. Turmeric Roasted Sweet Potato and Macadamia Soup Sweet potatoes aren't just anti-inflammatory — they help strengthen the gut microbiome and promote immune function, making them a key ingredient in Blue Zone diets. Along with turmeric, this soup is a powerhouse in the anti-inflammatory diet.  First, roast the sweet potatoes for 50 minutes at 375 degrees Fahrenheit with olive oil and salt. Then, transfer the sweet potatoes and red onion to a saucepan with vegetable broth, ginger, turmeric and cayenne pepper. Bring the soup to a boil and allow it to simmer for 15 minutes. Mix in macadamia nuts and allow them to soften in the soup for another 10 minutes. Blend the soup — or use an immersion blender — until it is smooth and creamy. 6. Bone Broth Bone broth is a nutritious and restorative soup made from high-collagen bones. The bones are simmered for about 12 hours in a stock pot or three to four hours in a pressure cooker. Once the soup cools, it forms a gelatin. Many refer to bone broth as "liquid gold," aiding digestion, sleep, joint pain, weight loss and inflammation. The soup contains glycine and arginine, anti-inflammatory amino acids for women with obesity. Although there are many ways to make bone broth, this recipe calls for 10 pounds of beef bones — a combination of femur bones, oxtail, knucklebones and short ribs. Others may prefer to include parts of the chicken or chicken feet. You'll also need carrots, celery, onion, garlic, bay leaves, peppercorns, star anise, cinnamon sticks and apple cider vinegar. 7. Anti-Inflammatory Egg Drop Soup You can use the bone broth recipe — or vegetable or chicken stock — to make an anti-inflammatory egg drop soup. This recipe calls for grated turmeric and ginger, chile pepper and minced garlic — all of which contain the most potent anti-inflammatory properties.  You'll also want to add sliced mushrooms, chard stalks and leaves, and coconut amino acids before slowly pouring beaten eggs into the stock. Once the eggs have cooked, pour the soup into a bowl and season it with salt, pepper, spring onions, cilantro, and a drizzle of olive oil. Beat Inflammation With a Hearty Bowl of Soup If food is thy medicine, then soup is the ticket to beating inflammation. If you're starting the anti-inflammatory diet to prevent disease and ease your pain, consider making soups to nourish yourself.

Whether you drink them for breakfast, mid-day refreshment or to replace a meal, smoothies offer loads of benefits. These beverages can be a good source of fiber and other essential nutrients that prevent overeating and decrease body fat. If shedding pounds and becoming fitter are top of your to-do list, incorporate these delicious smoothies for weight loss into your diet.  1. Green Detox Smoothie Ingredients: Spinach, kale, green apple, cucumber, lemon juice, ginger, chia seeds, water This smoothie is an excellent choice for detoxifying your body while promoting weight loss. The combination of spinach and kale provides an abundance of vitamins A, C, K and folate — all essential for overall wellness. These leafy greens are also incredibly low in calories but high in fiber, which aids in digestion and helps you feel full longer. The green apple and lemon add a refreshing taste and provide vitamin C, while chia seeds offer omega-3 fatty acids and protein to curb hunger. 2. Berry Blast Smoothie Ingredients: Mixed berries (strawberries, blueberries, raspberries), banana, Greek yogurt, almond milk, flaxseeds, raw honey Berries are naturally rich in antioxidants and fiber, which aid in digestion and help you feel full quicker. Greek yogurt is essential to this recipe because it contains a substantial amount of protein and calcium, supporting muscle repair. Add the pureed banana, flax seeds and almond milk, and you’ve got a tasty, nourishing post-workout snack to complement your weight loss activities. Mix in a dash of honey to add natural sweetness without the downsides of refined sugars.  3. Avocado and Banana Smoothie Ingredients: Avocado, banana, almond milk, spinach, honey, ice This creamy weight-loss smoothie is perfect for a filling breakfast or snack. Plus, the recipe is so simple you could easily make the mix from everyday items in your fridge. Avocado is packed with healthy monounsaturated fats, which help keep you full.  Bananas add energy-boosting carbohydrates, so it takes longer to feel hungry. The nutritional contents of the fruit are also vital for healthy living — a small banana contains around 5% of your daily potassium requirement, along with other essentials like fiber, protein and water. The almond milk and spinach keep the calorie count low and nutrient content high.  4. Cucumber and Mint Smoothie Ingredients: Cucumber, mint leaves, Greek yogurt, lemon juice, honey, water Fancy a refreshing drink on a hot, sunny day? This smoothie is light and perfect for an invigorating afternoon pick-me-up. It is also low in calories and boasts a healthy mix of protein, vitamin C and probiotics, making it one of the best smoothies for weight loss. The lemon juice adds a zesty flavor, while a touch of honey provides natural sweetness to balance the tartness. 5. Tropical Paradise Smoothie Ingredients: Pineapple, mango, banana, coconut water, spinach, chia seeds This smoothie is like a tropical vacation in a glass, but with a ton of health benefits. Pineapple and mango are the stars here, both rich in vitamins A and C, which help your body absorb nutrients and boost immunity. Pineapple also contains bromelain, an enzyme that aids digestion and has anti-inflammatory properties.  Adding spinach boosts the nutrient content with iron and fiber without altering the tropical flavor. The coconut water provides a refreshing base for all these nutrients and helps keep you hydrated throughout the day.  6. Apple Pie Smoothie Ingredients: Apple, oats, Greek yogurt, almond milk, cinnamon, nutmeg, honey This smoothie is like having dessert for breakfast but in a healthy way. Apples are high in fiber, especially pectin, which helps with digestion and keeps you full. Oats provide soluble fiber that helps control blood sugar levels and contributes to sustained fullness. Greek yogurt adds protein and a creamy texture that keeps the smoothie light.  Not everyone is a fan of cinnamon and nutmeg, especially in a drink, so feel free to skip them. However, these spices can boost your metabolism and add a warm, comforting flavor reminiscent of apple pie 7. Protein Powder Smoothie Ingredients: Whey or plant-based protein powder, almond milk, banana, spinach, cinnamon One of the tenets of sustainable weight loss is physical activity. This smoothie is designed to provide a much-needed protein boost after a workout. The protein powder helps in muscle repair, which is essential when trying to lose weight and tone up. Bananas provide a quick energy boost, while spinach enhances the nutrient content with minimal impact on flavor.  8. Matcha Green Tea Smoothie Ingredients: Matcha powder, almond milk, spinach, banana, honey, ice Matcha's high catechin content boosts metabolism and promotes fat-burning. Thanks to its natural caffeine and epigallocatechin-3-gallate (EGCG), using iced green tea as your smoothie base can also increase energy levels.  These nutrients are also vital for weight loss and improved well-being. According to a recent study, drinking lots of green tea can lower your risk of abdominal obesity by up to 44%, especially when combined with regular exercise. The fiber from spinach and banana, along with the creamy texture of the Almond milk, makes this a satisfying choice. What Not to Put in a Smoothie For Weight Loss Your smoothie is only as healthy as the ingredients used to make it. Choosing the right components is crucial because certain items can turn your beverage into a sugar or calorie bomb.  If you want to make the most of your weight-loss smoothie, make sure to avoid the following ingredients:  Store-bought fruit juice: Unless it’s 100% natural, fruit juice has no business being in a smoothie. The sugar content in these artificial drinks can negate your efforts and probably even make you gain more weight.  Flavored yogurt: You’ll immediately notice that all the recipes discussed here specifically say Greek yogurt — that’s because it’s the most healthy kind available. The flavored varieties typically contain excessive amounts of sugar, artificial flavors and fillers that can impede your weight-loss journey.  Added sweeteners: Most fruits used in smoothies are naturally sweet, so you don't need any additional sugars. Besides, you don’t drink a weight-loss smoothie for the taste, so avoid any unnecessary sweeteners, even the “healthy” ones like maple syrup and agave nectar.  Whole milk: Cow dairy products are high in fat and calories. Skip them altogether in your healthy smoothie.  Lose Weight With These Delicious Smoothies The best weight-loss smoothies pack many nutrients and help you feel full. They also encourage your body to burn fat while promoting healthy muscle recovery. Try out any or all of these recipes to aid your weight loss journey and enhance your overall well-being. Remember to avoid fattening ingredients and make sure that you’re exercising. Finally, talk to your doctor before making any major changes to your diet.

Are you and your partner trying to get your eating habits on track? Maybe you've set weight loss goals for the new year or are learning to cook to save money on date nights. You could probably use some healthier dinner ideas for two to make dining in extra special. These meals are usually easy to whip up and use fewer ingredients, making them more sustainable by creating less food waste. Most importantly, they deliver the most essential nutrition for healthier bodies and minds.  Make dinnertime nourishing and fun for you and your partner by scheduling dates at home and cooking your favorite healthy meals together.  Does Eating at Home Equate to Healthier Eating Habits? According to research, sitting together during family meals is associated with a higher intake of fresh produce, less fried and sugary foods, and more nutrients. For children, the risk of childhood obesity also decreases significantly when eating at home.  Couples who cook healthy meals together hold each other accountable for working toward their weight loss goals and achieving healthier lifestyles. These positive interactions with loved ones are particularly ideal for receiving emotional support.  Whether you're making a nourishing meal on a weeknight or keeping the love alive with a candlelit dinner, you'll want to start collecting your favorite healthy recipes you can make in a cinch.  8 Healthy Dinner Ideas for Two Is there anything more romantic than whipping up a delicious meal with your spouse? It is even better if it helps you hold each other accountable for better overall well-being. Spice up your love life with these eight healthy dinner ideas for two. 1. Balsamic Salmon Spinach Salad Salmon is one of the most beneficial proteins, with ample omega-3 fatty acids to fight depression and improve cognition. Served alongside a superfood like spinach, you and your spouse can rest assured you receive all the nutrients your bodies need.  Broil salmon fillets with vinaigrette for 10-15 minutes until it flakes with a fork. Toss fresh spinach with the remaining vinaigrette dressing in a bowl and divide into two salad dishes. Then top the spinach with the salmon, walnuts, dried cranberries and sunflower seeds. 2. Penne With Veggies and Black Beans Substitute whole wheat pasta, bean pasta or zoodles for any pasta dish to make a healthy dinner for two. Using black beans and veggies, toss a delicious 300-calorie penne dish with 14 grams of protein.  This recipe calls for mushrooms, green peppers, zucchini, carrots, onions and fresh herbs, although you can modify it by incorporating any other vegetables you enjoy.  3. Mediterranean Chicken With Tomatoes and Olives For the seventh year in a row, U.S. News ranked the Mediterranean diet No. 1 globally for cardiovascular disease and diabetes. Naturally, you'll want to prepare a healthy Mediterranean chicken recipe with your spouse for a romantic at-home date night. This one-pan dish takes only 20 minutes to make, with little preparation required. Sear chicken breasts — seasoned with salt, pepper, oregano and garlic — in a cast-iron skillet with olive oil and reduced white wine. Braise it with lemon juice, chicken broth and extra oregano, covering it with a lid and cooking for five to six minutes. Serve with chopped onions, cherry tomatoes, olives, parsley and feta cheese. 4. Banh Mi Rice Bowls Turn a fun Korean street food into a healthy bowl for you and your partner. Banh mi rice bowls are an easy, 25-minute dinner idea under 600 calories to help you stay on track with your diet. They use fresh, zesty and flavorful ingredients, including cilantro, ginger, picked carrots and tamari. Top with chicken and steak for a satiating entree. 5. Easy Chicken Fajitas After a long day at work, you and your spouse will want a healthy dinner for two in a short amount of time. Thirty-minute dinners make the best weeknight meals, allowing you both to stay on track with your health and weight loss goals while leaving enough time for other activities in the evening. To make satisfying, nourishing chicken fajitas, you only need chicken breasts, onion, bell peppers, lime and spices — chili powder, paprika, onion powder and cumin on hand. Soaking the onion in water can remove the bite if it's too potent. Serve on tortillas or eat plain. 6. Peanut Zoodles With Edamame While pasta may be a favorite, there are better options than the extra carbohydrates for losing or maintaining weight. Swap spaghetti for zucchini noodles instead. You can now buy already-spiralized zucchini noodles in the frozen section at the supermarket. Frozen, shelled edamame can keep this zoodle dish vegetarian with plant-based protein. Stir peanut or Thai chili sauce with the zoodles to complete this tasty Asian meal. 7. Easy Jerk Shrimp  Embark on a Caribbean-style date night with an easy jerk shrimp healthy dinner for two. Purchase a pre-mixed mild or spicy jerk seasoning blend to save time gathering the essential ingredients. Sprinkle the seasoning over the shrimp and allow it to marinate for 10 minutes before cooking.  Sear the shrimp in a skillet, adding bell peppers, onion and red pepper flakes until cooked through. Add 1/4 cup of vegetable or chicken broth to release the caramelized bits from the pan, and serve over rice, bulgur or quinoa. 8. Stir-Fry Chicken and Vegetables Stir-fried chicken and vegetables is a well-rounded dish under 400 calories that takes less than an hour to prepare. Combine cut chicken in a bowl in strips or cubes with sherry, soy sauce and cornstarch. Then, stir-fry bell pepper, zucchini, broccoli and garlic in a skillet or wok. Add some broth and steam the vegetables until they are tender.  When the vegetables are finished cooking, remove them from the pan and cook the chicken. Serve the chicken and vegetables over brown rice with spring onions. Cook, Eat and Live Healthier Together Adopting healthier eating habits is easier when you have someone special to do it with. With healthy dinner ideas for two, you and your partner can lose and maintain weight and improve your well-being. 

Sourdough is all the rage these days. Who wouldn’t want to be able to whip out some delicious, crusty bread whenever they want at home? Not to mention, you don’t have to keep buying yeast — all you need is an active starter. Part of maintaining that starter means feeding and tossing a portion of it, but don’t start putting it in the trash just yet. There are plenty of delicious sourdough discard recipes you should save for the next time you’re prepping a loaf. 1. Sourdough Discard Garlic Knots If you feed your starter in the afternoon, why not start making some garlic knots to go with dinner? Take 115g of sourdough discard and mix it with olive oil, honey, milk, garlic powder, sea salt, and flour. When the mixture comes together, knead it for three minutes and coat the inside of the mixing bowl with more olive oil after forming the dough into a ball. Return the ball to the oiled bowl, ensure the whole thing is coated and leave it to rest in a warm place covered in plastic wrap for two hours. After proofing, split the dough into eight pieces, form them into knots and place them on a lined baking tray, brushing lightly with olive oil and leaving to rest for another half hour. Bake the dough knots at 450° Fahrenheit for 12–14 minutes and add garlic butter when they’re ready. 2. Rosemary and Parmesan Sourdough Discard Crackers If you’re serving guests around the same time as you’re feeding your starter, consider serving them a charcuterie board complemented by homemade crackers. Combine the discard with flour, salt, butter and parmesan, divide the resulting dough into two balls, and flatten each out into rectangles. Press rosemary into the dough and flatten the rectangles on parchment paper until they’re 1/16 inch thick. Use a knife, cookie cutter or cracker roller to divide the dough evenly. If you don’t have a cracker roller, make sure to perforate the crackers with a fork. Move the parchment paper to suitably sized baking trays, brushing with olive oil and topping with sea salt before baking. Place the trays in a 350° F oven for 25 minutes and cool them on a rack before breaking the crackers apart. 3. Sourdough Discard Pancakes If you’ve ever made standard pancakes, this will likely be the easiest of the sourdough discard recipes for you. It’s very straightforward — combine 240g of discard with flour, salt, baking soda, baking powder, butter and milk. Add some non-stick spray or butter to a pan, and pour around ⅓ of a cup of the batter into the heated skillet, flipping as you see fit. If you want to keep the pancakes warm as you cook, heat your oven to 250° F and place them on a baking sheet as they finish. 4. Pan Bread With Sourdough Discard Sourdough makes an amazing sandwich, but it doesn’t have that classic sandwich-bread look. If you want a meal that’s a little easier to hold and pack, try this pan bread you can make with your discard. Start by mixing 200 grams of starter with warm water that’s around 85° F, then add the flour, yeast and salt, mixing with your hands until a sticky dough ball forms. Cover the bowl with plastic grap and leave it for half an hour. Perform a series of stretches and folds with 20-minute proofings in between, ending with another 1.5-hour rest. Divide the dough in two, shape the halves in to logs, and place those logs in buttered 9 x 5” pans. You’ll do one last covered proof until the dough doubles in size, then bake the bread at 425° F for 20 minutes and 400° F for 25 minutes, removing the third pan filled with water after the initial bake. 5. Sourdough Discard Coffee Cake You’ve heard of sour cream coffee cake — sourdough discard coffee cake seems like a natural next step. This delicious treat comes together by mixing 200g of starter, 2 tablespoons of butter, sugar, salt, baking powder, and ½ teaspoon cinnamon in a bowl. Preheat the oven to 400° F and a cast iron skillet to medium heat before you mix, then add another 2 tablespoons of butter to the pan, letting it brown and bubble. Add the mixed batter once that happens, ensuring it spreads across the pan but not mixing it with the browned butter. Top it with brown sugar, oats and another ½ teaspoon of cinnamon, and let it cook for 2 minutes or until the edges appear solid. Finish this amazing coffee cake in the preheated oven for 10 minutes and sprinkle it with powdered sugar to serve. Why Do You Need to Discard Sourdough? Sourdough discard recipes are vital because you have to get rid of some of your starter every time you feed it. As you nourish the bacteria colony, it grows, meaning it will need exponentially more room and flour each time. Discarding a portion of the starter ensures you keep the same amount from feeding to feeding so it doesn’t grow too big to manage. Why Not Just Toss the Discard? If you felt like it, you definitely could just get rid of your sourdough discard. Most people do, as it doesn’t necessarily serve a purpose — unless you give it one. Making something with its many potential uses rather than putting it in the trash feels a little better when you’re doing multiple feedings to get the starter active. While there are plenty of ways to bake with sourdough discard, consider gifting some to a friend so they can make their own goods. Save These Tasty Sourdough Discard Recipes Sourdough is a delicious form of bread that takes care and patience to craft. That care includes tending to your starter, which will produce a lot of excess as you do. You could dispose of it, but why not try a few of these sourdough discard recipes? Your new favorite baked good might not even be your sourdough loaves.

Meal prep ideas are crucial for staying on track with a keto diet — a low-carb, high-fat eating plan. It’s designed to trigger ketosis, a state where the body burns fat for fuel instead of carbs. The keto diet has gained popularity for its potential benefits, including weight loss, improved energy levels and enhanced mental clarity. By preparing meals in advance, you ensure you have keto-friendly options readily available, helping you adhere to this diet’s strict macronutrient rations and avoid the temptation of high-carb foods. This practice is essential for anyone looking to fully embrace the keto lifestyle and reap its benefits. The Basics of Keto Meal Prep The key to this diet is foods like meats, high-fat dairy, certain nuts and low-carb vegetables. Meanwhile, you should avoid sugary foods, grains and high-carb fruits. Meal prep is vital for maintaining ketosis, as it guarantees immediate access to keto-friendly meals, helping prevent the temptation of off-plan foods. Successful meal prep involves careful planning, shopping for specific ingredients and cooking in batches. It ensures you always have the right balance of macronutrients ready to go, making it easier to stick to your keto goals and enjoy the diet’s benefits without the hassle. 1. Avocado Chicken Salad For a nutritious and delicious avocado chicken salad, you’ll need the following ingredients: Two cups of cooked and shredded chicken breast One ripe avocado, peeled and cubed One-half cup of diced celery One-fourth finely chopped red onion Two tablespoons chopped fresh cilantro (optional) Juice of one lime Salt and pepper A pinch of garlic powder Combine ingredients: In a large bowl, mix the shredded chicken, avocado cubes, diced celery, chopped red onion and cilantro. Dressing: Add the lime juice to the mixture. It adds flavor and helps keep the avocado from browning. Season with salt, pepper and garlic powder. Mix gently: Fold the ingredients together gently to ensure the avocado maintains its shape and the chicken stays tender. Chill: Refrigerate the salad for about 30 minutes before serving. Avocados are a vital ingredient in this salad, with plant-based fats that help fight inflammation and provide a wealth of antioxidants. These fats are good for your heart and are beneficial in absorbing other nutrients. The combination of lean protein from the chicken and the healthy fats from the avocado makes this salad full of nutrition and flavor. 2. Keto Cheese Crackers Delicious and crispy keto cheese crackers are one of many meal prep ideas that can satiate your late-night cravings. Here are the ingredients you’ll need: Two cups shredded mozzarella cheese One cup of almond flour One egg One-half teaspoon salt One-half teaspoon garlic powder One-half teaspoon paprika (optional for a bit of spice) Preheat oven: Set your oven to 350°F. Line a baking sheet with parchment paper to prevent sticking. Combine ingredients: In a bowl, mix the shredded mozzarella, almond flour, egg, salt, garlic powder and paprika. Mix well until you have a dough-like consistency. Roll the dough: Place it between two pieces of parchment paper and roll it out to your desired thickness. Thinner dough will result in crispier crackers. Cut into shapes: Use a knife or pizza cutter to cut the dough into small squares or use cookie cutters for fun shapes. Bake: Transfer the crackers to your prepared baking sheet. Bake for 12 to 15 minutes or until the edges turn golden brown. Cool: Let the crackers cool on the baking sheet for a few minutes before transferring them to a wire rack. Those following a keto diet must avoid processed foods, especially those containing unhealthy fats. Homemade keto-friendly snacks satisfy cravings and provide a healthier alternative to store-bought processed snacks. 3. Zucchini Noodles with Pesto and Chicken Here are the ingredients for a light and nutritious zucchini noodles with pesto and chicken dish: Two large zucchinis, spiralized into noodles Two cups of cooked and shredded chicken breast One-half cup pesto sauce One tablespoon of olive oil Salt and pepper Cherry tomatoes, halved (optional for added color) Grated parmesan cheese (optional for garnishing) Prepare zucchini noodles: Spiralize the zucchini into noodles using a spiralizer. If you don’t have one, a vegetable peeler can work to create thin strips. Cook noodles: Heat olive oil in a pan over medium heat. Add the zucchini noodles, and lightly sauté for two to three minutes until tender. Add chicken and pesto: To the pan, add the shredded chicken and pesto sauce. Toss everything until the chicken is heated and the noodles are well coated with pesto. Serve: Season with salt and pepper to taste. Serve warm, garnished with grated parmesan and halved cherry tomatoes. Zucchini is a standout ingredient in this dish for its ability to mimic the texture of noodles and for its nutritional value. High in vitamin C and fiber, it offers essential nutrients while low in fat and calories. The addition of protein-rich chicken transforms it into a balanced, satisfying meal. 4. Cauliflower Rice Stir Fry This recipe is perfect for those looking to reduce their carb intake. Here are the ingredients you’ll need: One large head of cauliflower, grated or processed into rice-sized pieces Two tablespoons of olive or coconut oil One medium onion, finely chopped Two garlic cloves, minced One cup of mixed vegetables (such as bell peppers, peas and carrots) Two eggs, lightly beaten Two to three tablespoons of soy sauce or tamari for a gluten-free option salt and pepper Green onions and sesame seeds for garnish (optional) Prepare cauliflower rice: Wash and dry it before grating it with a box grater or pulsing it in a food processor until it resembles rice grains. Cook vegetables: Heat one tablespoon of oil in a skillet over medium heat. Add the onion and garlic, sautéing until fragrant. Add the mixed vegetables and cook until tender. Add cauliflower rice: Increase the heat to medium-high and add the cauliflower rice to the skillet. Stir-fry for a few minutes until the cauliflower is tender. Scramble eggs: Set the cauliflower mixture on one side of the skillet. Pour the remaining oil and the eggs onto the other. Scramble the eggs until cooked, then mix into the cauliflower rice. Season: Add soy sauce or tamari, salt and pepper, adjusting to taste. Stir everything together and cook for an additional minute. Serve: Garnish with green onions and sesame seeds before serving. Cauliflower rice is an excellent ingredient for those looking to boost weight loss. It’s significantly lower in calories and carbs than traditional white rice, making it an ideal base for various dishes without sacrificing volume or flavor. Exploring Meal Prep Ideas for Your Perfect Match Dive into these meal prep ideas and don’t be afraid to mix and match ingredients to suit your taste preferences and nutritional needs. Discovering what works best for your lifestyle is about experimentation and flexibility, ensuring your diet remains enjoyable and sustainable. Embrace the journey of crafting delicious meals that align with your health goals.

As much as you cling to the promise of spring, unexpected cold snaps still occur in much of the nation. The first harvest may still be weeks away, but the right vegetarian chili recipes make short work of what remains in your cold storage or freezer.  Chili is the perfect food for seasonal transitions, marrying cozy warmth with the fiery flavors of a barbecue. Best of all, it’s easy to make it for the meat-free crowd and the ideal way to use up the last random bits of various veggies that might linger in your freezer from earlier food preps. What should you do with those scraps? Mix up one of these four vegetarian chili recipes to get more veggies in your diet as winter nears its end.  What Makes Chili Perfect for Upping Your Late-Winter Veggie Intake Chili is a master of disguise. You can tuck a bit of nearly any bland-tasting veggies into the mix to increase your nutrient intake without adding more fat or tons of calories. The blend of various flavors masks any unusual ingredients, like that touch of moringa powder you included for antioxidants and energy. It also hides the slightly bruised and wilted veggies you might find hiding in the back of your freezer or pantry as winter nears its end.  This dish is also fabulous freezer food. Store it in compostable freezer bags for easy, healthy post-workday meals or defrost a single serving to top a baked potato or hot dog. The same giant batch that delights your family at dinner tonight can double as a contribution to your neighborhood Memorial Day cookout. Ready to use up those veggies and transform them into deliciousness? Try one of these four vegetarian chili recipes tonight.  1. Super Mixed Bean Chili  1 pound mixed pinto, kidney, white and black beans  29 ounces diced tomatoes 8 ounces tomato sauce 6 ounces tomato paste 4 cups low-sodium vegetable broth 1 small onion 4 cloves garlic 1 tablespoon extra-virgin olive oil  2 tablespoons vegan Worcestershire sauce 2 tablespoons chili powder 2 teaspoons ground cumin 1 ½ teaspoons dried oregano ¼ teaspoon ground cloves  ½ teaspoon cayenne pepper 1 teaspoon sea salt  The most time-intensive aspect of this recipe is soaking the beans overnight to break down the oligosaccharides that produce gas, bloating and discomfort. While you can skip this step if you aren’t sensitive, be aware that anyone else who eats the dish might be.  Heat the oil in a stock pot. Add onion and saute it until translucent, then add garlic and continue cooking for one minute. Toss in the beans, vegetable broth, diced tomatoes, tomato sauce, paste and Worcestershire sauce, stirring well and adding water if the liquid doesn’t cover all the beans. Add the remaining ingredients, mix well and bring to a boil. Reduce heat and simmer for at least an hour before serving.  2. Zucchini and Squash Chili  4 cups cubed zucchini 2 cups cubed yellow squash  1 medium chopped yellow onion  1 diced green bell pepper  1 can diced tomatoes 1 can diced green chilis 1 cup salsa 2 teaspoons tomato paste 1 can vegetable broth or 12 ounces spicy V8 vegetable juice 1 packet vegetarian taco seasoning 1 teaspoon dried coriander 1 teaspoon dried oregano 1 tablespoon vegetable oil Maybe you typically spiralize zucchini and squash, but you can also cube it and use it for a veggie-rich chili variation. This twist uses yellow squash as a swap for ground beef and replaces beef broth with a spicy veggie version. Skip the sour cream and cheddar for cashew cheese and spring onions to make this recipe vegan.  Add the oil to a large stock pot and cook zucchini and squash until slightly tender, no longer than five minutes. Remove the veggies, placing them aside and saute the onion and pepper in the same pot. Add the remaining ingredients besides the zucchini and squash and simmer for ten minutes. Return the zucchini and squash to the pot and cook for 15 additional minutes to meld the flavors, serving immediately.  Unlike some other chili dishes, this one doesn’t reheat well from frozen. However, it’s quick and simple to make in less than 15 minutes — washing and chopping the veggies takes the most time and work.  3. Cauliflower and Hot Pepper Chili 5 cups cauliflower florets 1 red bell pepper  1 yellow bell pepper 2 serrano peppers 1 jalapeno pepper 1 poblano pepper 1 habanero pepper (optional)  1 can drained black beans  1 medium onion 1 garlic clove 2 cans fire-roasted tomatoes 1 can tomato paste  1 can tomato sauce  1 tablespoon olive oil Dash of cumin Dash of chili powder Dash of oregano This variation on the recipe ramps the pepper content up considerably. Bell peppers are richer in vitamin C than oranges, and their spicy cousins contain capsaicin, an ingredient you might recognize from OTC arthritis remedies. That’s because the hot stuff cools down systemic inflammation in the body. The cauliflower in this recipe similarly balances the heat for your tongue, especially if you fire up this version with a habanero.  In a large stock pot, saute the onion in oil until it becomes translucent. Add the garlic for an additional minute before adding the remaining ingredients. Stir well and bring to a boil, then reduce and simmer for at least 30 to 40 minutes or until the cauliflower is sufficiently tender.  4. Sweet Potato Chili 1 ½ cup cubed sweet potatoes 1 can drained black beans 1 can drained white or pinto beans  2 cans fire-roasted diced tomatoes 1 cup chopped kale ½ cup corn kernels 2 dried guajillo chilies 1 medium chopped onion 1 clove garlic  2 tablespoons olive oil 2 tablespoons chili powder 1 teaspoon apple cider vinegar A squeeze of lime  Salt and pepper to taste  Hello, antioxidants. This recipe's bright blend of nearly every rainbow color ensures you get plenty of these substances that whisk free radicals from your body while providing balanced nutrition.  Saute the onion and garlic in oil until translucent. Add the tomatoes, chili powder, sliced chilies and vinegar. Stir. Add the cubed sweet potatoes and beans. Simmer on low heat until tender, then add the corn and kale, simmering for ten additional minutes. Add a squeeze of lime, salt and pepper and serve.  Exciting Ways to Spice Up Vegetarian Chili Even More  How should you top your vegetarian chili? If you’re an ovo-lacto vegetarian, meaning you eat cheese and eggs, then a touch of queso is an obvious match. Sour cream, chives, slices of dried chilies and red pepper flakes also create that restaurant-plated look while adding creaminess or fire to your meal.  However, you can find vegan cheese shreds and even vegan sour cream, although you might find plain, unflavored cashew milk yogurt even better in taste. You can also stick with a simple sprinkle of chives and jalapeno rounds to keep everything veggie and contrast the green against the red for a pretty look.  Vegetarian Chili Recipes  Winter’s end is traditionally the time to use up whatever veggies you have left in the larder before the spring harvests begin. These vegetarian chili recipes ensure you get freshness in your diet any time of year.  Vegetarian chili transforms slightly wilted veggies into deliciousness, making it perfect for using up leftovers any time of the year. Adding your own unique twists will help you eat more sustainably and nutritiously while enjoying a delicious, hearty and warming feast. 

Who isn’t learning about sourdough these days? This ancient bread has been a staple for many years, but the pandemic renewed many people’s interest in baking it themselves. Once your social media algorithm knows you’re interested in sourdough, your feed is full of it, because there’s a lot of science behind getting the perfect loaf. No more mixing some yeast with some water and flour to get bread — now, you need to learn how to feed a sourdough starter. What Is a Starter? How This Bread Levener Works A sourdough starter is a mixture of water and flour that’s allowed to ferment, fostering natural yeast and bacteria. Those components digest the simple sugars in flour to create carbon dioxide that makes the dough rise and acids that provide the typical sourdough flavor. Because of this digestion, sourdough often has less gluten than typical breads, so those with gluten sensitivities can process it easier. You could even make your starter with rye flour rather than white to boost its benefits. Either way, those with celiac disease or gluten allergies will unfortunately have to sit this one out — it doesn’t eliminate enough of the protein to render it safe. If flour naturally has some yeast in it, why do you need to add more to make bread? There just isn’t enough occurring in the grain for it to rise itself, so it needs some extra help. Yeast naturally occurs everywhere, including in the air and on your hands. As you mix and feed the starter, the yeast gets the opportunity to proliferate, guaranteeing you delicious bread. How to Feed Sourdough Starters Luckily, the ingredients are the easy part — all you need is flour and water, plus a container for the starter. If you’re storing it at room temperature, start by stirring the starter until any liquid at the top has reincorporated. Put ½ cup — or 113 grams — of the starter in a mixing bowl and discard the rest. Then, add the same weights of flour and water to the bowl — or 1 cup and ½ cup, respectively. Mix the components in the bowl until they combine and add the resulting paste back into wherever you keep your starter. From here, you’ll repeat the feeding every 12 hours. If you’d like to space out the feedings a bit more, learn how to feed sourdough starters for the fridge instead. The steps are much the same — keep ½ cup of starter, discard the rest, add flour and water, and mix until smooth. However, now you’re going to let the mixture sit at room temperature for around 2 hours to give the yeast time to get active. When that time’s up, you can put the refreshed starter back into its container and the fridge, repeating the steps once a week. When it’s time to bake, feed your starter with the same ratio every 12 hours until it doubles or triples in size within 6–8 hours. Ensure there’s at least ½ cup left to keep your colony going and use as much as you need for the recipe. To put it back in the fridge, give it the same feeding, leave it on the counter for 2 hours and return it to cold storage. Do You Have to Discard Sourdough Starter When You Feed It? Many people start baking their own sourdough because they want to lessen their waste, so it’s surprising that part of the process is throwing starter away. However, it is part of starter maintenance, as it will grow in excess if you don’t get rid of some of it. Discarding and feeding the starter helps refresh it to its optimal baking state, ensuring a thriving colony of bacteria and yeast. Some people throw the discard away or loosen it up with water so it goes down the drain, but you can also make use of it. See if any of your friends, family or neighbors would like a bit of their own starter. Otherwise, you can use it in your compost pile or in one of many discard recipes. How Long Can a Sourdough Starter Go Without Feeding? Thankfully, your starter is pretty resilient — it can go about a year in the fridge unfed before you might have to consider starting over. As long as it hasn’t hardened into a block and starts bubbling after around four feedings — bubbles are signs of fermentation, meaning the colony is still alive — it’s still good to bake with. If you’ve left your starter at the back of the fridge for a very long time, you might be alarmed by the dark gray liquid sitting on top. However, this is just hooch — a perfectly normal byproduct of a hungry starter. The only time you have to worry is if you see colors like orange or pink. Those mean mold, indicating you have to restart your colony entirely. Anything outside of the light beige of the starter and the occasional dark hooch is a red flag. How to Feed a Sourdough Starter When You Haven’t in Months Starters take a bit of work to maintain and not everybody wants to do it forever. When you’re craving a sourdough loaf after more than a few months of not feeding your starter, mix ½ cup starter, and 56g each of warm water and flour. Place the mixture in a jar with two rubber bands — one where the starter begins and another where it should rise to to double in size. You might see the starter bubbling in the same day if it’s warm out, but the process goes much slower when it’s cold. It can take a few feedings to wake the yeast and bacteria back up — especially depending on how long it’s been since it’s been fed — so don’t worry if it’s not bubbling yet. Wait until the start is reliably doubling in size after 6–8 hours before you start baking with it again. It’s just had a long sleep, so it needs a bit of time before it’s at full strength again. Feeding Your Sourdough Starter for Gorgeous Loaves Humans figured out how to make sourdough thousands of years ago without technology, so have faith that you can learn how to feed your sourdough starter. The steps are easy, but keeping up with the feedings can be a juggle for beginners. You’re well on your way to baking beautiful loaves of bread with this handy guide.

The possibility of coming up with breakfast ideas without eggs may initially seem zero. However, you’ll soon learn that this isn’t the case. As integral as this ingredient is, there’s a variety of dish choices you can make and enjoy in the morning. Is It Really Breakfast Without Eggs? Yes, it is possible to have your morning meal without eggs. So many breakfast options all around the world utilize this, which is understandable. After all, they offer plenty of protein, vitamins and minerals to the body. A great workaround is to come up with ideas that involve alternative ingredients. Many people decide to eliminate eggs from their diet altogether. For instance, a vegan diet abstains from using animal products, including eggs. Some people simply don’t like the taste and texture of their eggs, whether they’re sunny side up or scrambled. Plus, there’s the matter of egg allergies. They are much more common than you think, with about two percent of children allergic to eggs. This reaction can sometimes be a side effect for those with a chicken allergy, with many people calling it bird-egg syndrome. Some people can overcome their egg and chicken allergies over time. However, it’s better not to risk it if you’re experiencing rashes or stomach cramps from these different components now. Instead, make an eggless breakfast. Eggless Breakfast Options There are many sweet and savory breakfast ideas without eggs, so choosing what matches your palate and dietary needs is up to you. You can also come up with your own variation of these options. 1. Peanut Butter and Jelly Sandwiches The traditional peanut butter and jelly sandwich is free of eggs. It’s a top contender if you need a quick breakfast that you’re familiar with. But if you have some extra time, take your sandwich and toast it on each side with a bit of butter. It can add the perfect amount of warmth to your bread and take your breakfast up a notch. 2. Quinoa Porridge Quinoa is a good protein source in place of eggs, known as a whole grain food that can keep you full until lunch. They also pack fiber into your diet. To make this ingredient your breakfast, cook it with milk. Your quinoa porridge will be the perfect base for a couple of fruits and a drizzle of honey to make your morning a little sweeter. 3. Rice Pudding If quinoa is tougher to find, you can opt for rice pudding instead. Cook your pudding rice with some milk. You can incorporate some sweetened, condensed milk and evaporated milk for a creamier texture. Some people top this dish with banana and cinnamon, but you can choose other fruits. Some people also enjoy adding nuts for a bit of texture. 4. Zucchini Oats Zucchini oats are an excellent plant-based ingredient that is a substitute for regular oats. The great thing about zoats is how customizable they can be, too. For instance, add chocolate to sweeten the dish while improving heart health and fighting oxidative stress. If you want to add a little crunch, apples and nuts also go well on top of this breakfast option. 5. Tofu Scramble Vegans create wonders out of tofu. When crushed and fried, they offer the same texture as your scrambled eggs. Remember to add certain spices, such as turmeric powder, onion powder, garlic powder and black salt. When you have your tofu scramble, you can utilize it in different breakfast burritos, bowls and sandwiches or eat it on its own. 6. Beef and Veggie Breakfast Bowl If you eat meat, a beef and veggie breakfast bowl is a fantastic option. Well-seasoned ground beef that’s 85% lean and 15% fat can offer a good amount of protein. Bring it together with steamed rice and sauteed onion, mushrooms and peppers. You can also add some tofu scramble on top, but it still packs plenty of flavor. 7. Berry Smoothie Bowl For a colder breakfast option, go with a berry smoothie bowl. Refrigerate your blueberries, strawberries and raspberries the night before you want to eat them. Blending them cold with Greek yogurt and milk can make the texture of your smoothie a tad thicker. Top them with a few chia seeds or granola and the leftovers of your berry mix. 8. Garlic Cheese Toast Eggs on toast are a classic breakfast idea, but there are still other options that you can put on top of your warm slice of bread. For instance, a cheesy and buttery garlic mixture can take your breakfast to another level. Just mix some crushed and roasted garlic with butter, cream cheese, cheddar and Monterey jack to top your toast. Put it in the oven to get it nice and melted. 9. Rainbow Salad  Avocado toast with eggs is an Instagram-worthy dish, but the rainbow salad is a worthy competitor. Picture a blend of red tomatoes, orange carrots, green cucumbers, blueberries, purple cabbage. This dish is absolutely colorful and delectable. Top it off with a balsamic vinaigrette when you’re ready to eat. 10. Yogurt Parfait If you need a breakfast that’s easy to meal prep, make fruit and yogurt parfaits in jars. You can store them in the fridge for a good amount of time too. Vanilla yogurt is sweet, complimenting crushed graham, crunchy granola and whole walnuts. You can also add extra berries in the middle and on top for extra vitamins. 11. Banana Pancakes Pancake batter is usually made with egg, milk, melted butter, flour, sugar, and salt. If you want a fruity spin to this traditional breakfast, these banana pancakes are one of the simple breakfast ideas without eggs that you can whip up in minutes. You can still use roughly the same recipe while substituting the egg for bananas. Plus, it will still taste great with some maple syrup or caramel. 12. Breakfast Potato Casserole Potatoes are incredibly versatile and they offer a high amount of protein. You can dice and cook them as is to make breakfast tater tots. However, if you have the time during the morning, a baked potato casserole with ham, cheese and onions is an excellent dish to invest your time in. Make this on the weekend to have a hearty breakfast with loved ones or yourself. Take a Crack at a New Recipe Idea It’s initially challenging to come up with breakfast ideas without eggs, especially if you’re already accustomed to having them in your morning dishes. At the same time, it’s great to step out of your comfort zone and try different flavors that are still healthy and delicious. Make an eggless breakfast idea above and enjoy. Updated on March 1, 2024