All posts filed under: Recipes

Swap Your Carbs With Simple and Quick Cauliflower Recipes

Written by Nadia Murdock

Bet you never thought cauliflower would be find its way at the top of the trendy food list. But it has—and for good reason. These little white tree-like veggies boast an impressive nutrient profile. Just one cup contains 2.6 grams of fiber and 2.6 grams of protein. Cauliflower also supplies 50 percent of the recommended daily allowance of vitamin C and it’s rich in potassium, too. All vegetables come with pretty great nutrition stats, though. So, why cauliflower? Well, you can turn it into just about anything. There are so many creative ways to prepare this must-have vegetable. You can shred it and swap it in for rice, you can mash it and eat it like mashed potatoes, and you can even cut it thick and grill it like a steak. It’s an ideal substitute to reduce carbohydrates in your diet, which makes it perfect for paleo and gluten-free diets. Some additional benefits of cauliflower include: Aids in weight loss Offers a good source of antioxidants and phytochemicals High in fiber Rich in sulforaphane nutrient properties, which …

4 No-Cook Lunch Recipes to Whip Up This Summer

Written by Jenn Sinrich

There are a few good reasons more and more people are clinging on to the “no-cook” craze—and for good reason. First, it’s hot temps and humidity don’t make for the best cooking environment unless your AC is up to the max. Second, some foods retain more nutrients in their raw versus cooked state. “Vitamins such as vitamin C and B-vitamins are destroyed when heated, which means if you eat a no-cook meal, you’ll be getting the full amount of these vitamins that food has to offer,” says Toby Amidor, M.S., R.D., nutrition expert and Wall Street Journal best-selling author of The Easy 5-Ingredient Healthy Cookbook. So, to inspire you to meal prep sans heat this summer, we asked top food experts to share their favorite no-cook lunch recipes that also fuel their workouts. Strawberry-Kiwi Yogurt Parfaits An easy parfait can be a perfect no-cook lunch recipe, or even a great breakfast or dinner recipe. “The Greek yogurt provides protein and calcium, the fruits provide vitamin C [and] fiber, and the almonds provide healthy fat and …

How to Make Delicious Homemade Hummus

Written by Carina Wolff

Hummus is one of those classic go-to snacks, especially for those who are trying to stick to a healthy diet. Although it’s definitely convenient to buy pre-packaged hummus, you might want to consider making your own at home. Fresh, homemade hummus is easy to make, tastes better, and can even be more nutritious than the name brand variety. The Health Benefits “Hummus is a fantastic and versatile source of plant-based protein,” says Anna Mason, RDN. “As a spread, dip, or dressing, hummus’ chickpeas will help keep you full and boost your body’s protein supply. Whether you’re looking for protein to build muscle mass or keep your hair, skin, and nails strong, hummus is a worthy option for your protein tool belt.” In addition to protein, hummus is also an excellent source of fiber. It packs about six grams of fiber per three-tablespoon serving, which can be great for digestion. “Specifically, it is a good source of soluble fiber, which also plays a role in regulating blood sugar spikes by slowing down sugar going directly to …

3 Simple, Protein-Rich Quinoa Recipes to Try This Week

Written by Nadia Murdock

Quinoa is no longer a fad food. This teeny grain (technically a seed) has become a wellness staple. It’s already a favorite for those who follow a gluten-free diet and vegans and vegetarians looking to up their protein intake. Additionally, it’s easy to cook and incredibly versatile, fitting into sweet and savory recipes. We spoke to experts to learn more about the benefits of the seed and asked them to share their favorite quinoa recipes. The Benefits of Quinoa This seed is one of the few foods of the vegetable origin that offers all the essential amino acids and vitamins equivalent to the protein quality found in milk. “Quinoa is definitely my go-to grain. It cooks up in 18 minutes and is so nourishing and satisfying,” says Alison Wu, creator of Wu Haus. Quinoa is also packed with other beneficial nutrients. “Quinoa is super-rich in nutrients and has significant amounts of certain tocopherols (vitamin E family members) that are largely absent from most grains,” says Lindsey Bristol, M.S., R.D. “In addition, it’s a good source …

4 Easy Healthy Fat Recipes to Add to Your Meal Prep

Written by Lindsay Tigar

Repeat after us: fats are not the enemy. In fact, the right type of fats benefits our overall health in everything from improved digestion to healthier hair, skin, and nails. As Nutritionist Vanessa Rissetto explains, adults should receive 25 to 30 percent of their calories from fat, as long as they are rich in the right kind of nutrients. Indulging in unhealthy fats—like ice cream, processed foods, and such—is okay from time-to-time, but you’re better off using that daily allowance to enrich your body and improve your performance. If you’re not exactly a master chef in the kitchen—or even a label-reading pro—don’t worry. There are plenty of easy-to-follow healthy fat recipes that make consuming healthy fats a no-brainer. Here, experts share more about this misunderstood macronutrient, plus their favorite healthy fat recipes. What is a healthy fat? According to Rissetto, healthy fats fall into two categories: polyunsaturated and monounsaturated. Polyunsaturated fats work to lower your total cholesterol. They’re often found in nuts, seeds, vegetable oils, and so on. On the other end of the spectrum are …

The Breakfasts of (Actual) Champions

Written by Dan Roe

Most of us never get to become Wheaties-box-level athletes, but among the competitors who achieve elite status, breakfast is more complicated than milk and cereal. These climbers, ultrarunners, mountain bikers, and CrossFit athletes need hard-working calories to fuel the day’s training, and their hard-won knowledge is here for your benefit. Let’s review the breakfasts of nine high-performing individuals to discover the sustenance of greatness. Here are the breakfasts of champions. Kyra Condie Climber, six-time USA Climbing National Champion “I tend to eat protein-packed pancakes by a brand called Kodiak Cakes (not sponsored) with chocolate chips and bananas! Such a good mix of protein and carbs to start the day.” Tom Evans Ultrarunner, 2018 Coastal Challenge Costa Rica Champion “I prepare breakfast before I go to bed. I have overnight oats. Here’s my favorite recipe: 40g grams oats, 10 grams of chia seeds, 40 grams of berries, a spoonful of peanut butter, a drizzle of honey, [and] splash of almond milk.” Georgia Gould Mountain biker, 2008 and 2012 U.S. Olympian “My go-to breakfast is hot cereal (either oatmeal …

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