Tag: fuel

The holidays are about twinkling lights and candlelit nights. Snow-covered trees and doors decked with wreathes.
Oh, and cookies. Let’s not forget the cookies.

If you’re cutting grains from your diet this holiday season, though, you might be having a tough time in the cookie department. Traditionally, grain-free treats are a bit, well, bland. Take out that pure white flour, the recipes order. While you’re at it, that perfectly sweet sugar, too. And what do you often get? Desserts that are dry, chalky, and downright (and ironically) grainy.
But don’t lose your cheer, my dear: We have some cookies for you. Grain-free, gluten-free, made without refined sugar, and dipped in dark chocolate, our recipe for no-puff sugar cookies is one that Mrs. Claus would be happy to share with her round and plump hubby.

Thankfully, it has a short ingredient list. This is a big relief: Grain-free baking can call for some pretty crazy ingredients, sometimes requiring a full day of shopping just to hunt down hard-to-find items. This recipe calls for ingredients that are now carried in most traditional grocery stores. You may have to check the organic aisle for the almond flour, coconut flour, and coconut sugar, but they should be easy to find.
The other thing we love about this recipe is the way is comes together—and comes out. With a simple stir, you’ll have a soft, not-too-sticky dough that’s ready to cut into any shape you desire (we went with a miniature star cutter). Our final cookies were just a little larger than an inch wide, and they made perfect one-bite morsels. Once baked, they were soft with a touch of crispiness around the edges. Truly a perfect sugar cookie!

While using icing is fine, too, you can keep the healthy vibe going by dipping them into grain-sweetened chocolate candy coating. A little bit of coconut oil, too, will keep that chocolate perfectly smooth and help it dry without mottling. The cookies will look as good on your party table as they did in your kitchen.
When it comes to decorating, we kept it pretty simple by using holiday-colored sprinkles, but the sky is the limit here. Hit the baking aisle in your local craft store, and let your imagination fly! Nonpareils, jimmies, or even shaped sprinkles are just a’waitin’ to be put on your creations!
Ready to snack this winter? Read the recipe below, then keep scrolling to find a few more grain-free recipes that are perfect for your grain-free holidays.

Grain-Free, No-Puff Sugar Cookies

Yield: 40 1″ star cookies
Total Time: 30 minutes

• 6 Tbsp. butter, melted
• 1 ½ cups almond flour
• ¼ cup coconut flour
• ½ cup coconut sugar
• 1 egg
• ¼ tsp. almond or vanilla extract
• ¾ cup grain-sweetened chocolate chips
• 1 Tbsp. coconut oil
• Sprinkles

Heat oven to 350° F. Line a baking sheet with parchment paper.
In a small bowl, stir together melted butter, almond flour, coconut flour, coconut sugar, egg, and extract. Once a soft (but not sticky) dough forms, turn out onto a separate piece of parchment, knead slightly, then cover with parchment and roll to ¼” thick.
Using any cookie cutter you prefer, cut shortbread into shapes. Transfer to the baking sheet. Bake for 5–7 minutes, or just until the edges turn a light golden brown. Remove from oven and let cool.
In a small microwave-safe bowl, melt chocolate chips and coconut oil together in 20-second bursts, stirring in between, until smooth. Dip cookies into chocolate.
Transfer to a piece of parchment. Sprinkle. Refrigerate or allow chocolate to harden. Enjoy!

A Few More Grain-Free Favorites

Honey Gingerbread Cookies

You will be shocked at how beautifully this recipe for paleo honey gingerbread cookies bakes up!

You might think it’s impossible to build a truly tasty gingerbread house without flour and sugar, but this honey-sweetened recipe is as scrumptious as gingerbread can be.
Added bonus: It bakes up into the most crisp, perfect pieces that don’t puff once baked. So you can finally print those gingerbread house plans from the internet and create a homemade house that looks just like it does on Pinterest. Paleo win!

Lemon Macadamia Nut Cookies

Looking for a truly stunning holiday cookie? Brighten up the dessert table with these zesty lemon macadamia nut cookies.

They’re so gorgeous, you’d never guess they are grain-free! Friends who love lemon bars are going to go ga-ga over these tasty little bites. They’re a mouth-watering addition to classic holiday flavors. They look beautiful surrounded by sugared lemons, too!

Sea Salt Maple Chocolate Chip Cookies

Upgrade classic chocolate chip cookies with a seasonal maple flavor. These simple sea salt maple chocolate chip cookies are grainless, and they may be the best you’ll ever share.

It’s hard to stop noshing on these lovely little cookies, which are a bit like chocolate shortbread. The coconut and almond flour add a lot of flavor. These delectable treats are great for packaging and gifting to grain-free friends.

Mexican Hot Chocolate Sugar Cookies

Can we say hot-hot-hot? These Mexican hot chocolate sugar cookie showcase some of the most delicious flavor combos every married in a cookie. We’ve already got a glass of chilled almond milk in hand, and we’re ready to dip!

These cookies add a fun flavor twist to the usual sugar cookie. Since they’re totally gluten free with an avocado somehow thrown in the mix, we’re all in all kinds of love with this recipe.

Wholesome Brownie Gingerbread Men

Okay, okay. These wholesome brownie gingerbread men technically aren’t cookies, but you do get to use a cookie cutter for these no-flour, chocolately dudes. Plus, they’re cute, so we’re counting them.

Made with a gluten-free flour blend and cocoa powder, these sweet little gingerbread men are a great way to give your chocolate craving some serious attention. Just bake up a pan of fudgy brownies, let them cool, and cut them into the timeless gingerbread man shape. As much an activity as they are treats, these cute little guys are a party must!

Paleo Thumbprint Cookies

What would the holidays be without pretty thumbprint cookies to complete the treat table? We love these Linzer torte paleo thumbprint cookies, which are made with a dollop of store-bought, all-fruit jam.

Lexi’s Clean Kitchen used seedless berry jam in the examples above, but feel free to switch up your centers and make a whole array of colorful cookies. Orange, apricot, blackberry, and raspberry all make for beautiful little bites.

Happy Cookie Season!

With so many cookie possibilities, it’s going to be a great grain-free holiday! Can’t wait to see what you cook up in your own kitchen. And, as always, we’d love if you’d tag us in in your creations—@healthwaymedia on Instagram.
Happy, happy baking!

When the weather gets chilly, there’s nothing quite like a steaming mug of hot cocoa to warm you up. Unfortunately, classic hot cocoa can be a hefty source of empty calories. So much sipping, so much sugar.

So we decided it was time to give classic cocoa a makeover. We took that delicious mug of chocolatey goodness and turned it into a sipper we’re proud of. We made it with whole food ingredients, no refined sugar, and lots of cocoa-y flavor. (Then we dreamed up three flavorful twists on the original recipe—stick around for those.)

If you’ve ever made hot cocoa at home, you know it can be a bit hit or miss. Some homemade cocoa recipes can be meh at best—not quite chocolatey enough, not quite creamy enough. So we worked through several versions to make sure we found one we could love. If you’re going to indulge in a cup of hot cocoa, it should be a delicious cup, and the version below is one of the best and simplest we’ve whipped up.

The basic recipe starts with cocoa powder, almond milk (feel free to use cashew milk, pecan milk, soy milk, or cow milk, if you’re into that), and coconut sugar.

Cocoa powder adds the chocolate flavor in this drink. Coming in at just 31 calories per tablespoon, it’s a great way to indulge chocolate cravings. Paleo eaters: Keep a look out for raw cacao powder, which is made by cold-pressing cocoa beans rather than roasting them. With that, you can enjoy the added benefits from the raw bean.

An unrefined sugar with great flavor, coconut sugar makes a great paleo and vegan swap-in for traditional sugar. Feel free to swap it for pure maple syrup or raw honey. Monkfruit or stevia work, too. Mind you, once you add the chocolate, you need just a touch of sweetness to make a yummy drink. We recommend starting with half the sugar, adding in teaspoonfuls until your desired sweetness is achieved.

With the ingredients in hand, this recipe is pretty straightforward! Just whisk the components together in a pan until they’re steaming, then serve and enjoy. If desired, add a bit of vanilla extract and top it with mini marshmallows and mini chocolate chips.

Note: This recipe is fairly flexible, so though the ingredient list below contains our favorite amounts, a bit of tweaking is always welcome.

Skinny Hot Cocoa

Amount served: 2 cups

• 2 Tbsp. cocoa powder
• 2 Tbsp. coconut sugar (or stevia/monkfruit, to taste)
• 1 ½ cups almond milk
• 1 Tbsp. vanilla (optional)
• Mini marshmallows (optional)
• Mini chocolate chips (optional)

In a small pot, heat all ingredients together until steaming. Pour into two large mugs. If desired, top with marshmallows and mini chocolate chips.

3 Barista-Inspired Twists

With a pan full of skinny hot cocoa on the stove, why not go full gourmet and whip up a batch of flavored cocoa?

Rather than blowing $5 at the coffee shop down the street, we’ve got three recipe twists that will have all the hottest flavors filling your kitchen. And since this recipe takes less than 5 minutes to make from start to finish, you’ll save money and time.

Tantalising Toffee

First up, we have toffee nut hot cocoa. Toffee tastes great when paired with cocoa. The concoction makes the perfect sipper for hazelnut and toffee lovers. It starts by melting a spoonful of chocolate-hazelnut spread (think Nutella) into a pan of skinny hot chocolate, then topping it off with whipped cream and crushed toffee.

If you’d prefer a totally dairy-free mug, whipped coconut cream or vegan whip work just as well as traditional whipped cream.

Most grocery stores sell crushed toffee bits in the baking section near the chocolate chips. But you can also make your own by purchasing a chocolate-toffee bar and crushing in a ziptop bag.

Toffee Nut Hot Cocoa

Amount served: 2 cups

• 1 batch skinny hot cocoa
• 1 Tbsp. chocolate-hazelnut spread (like Nutella)
• ⅔ cup whipped cream or whipped coconut cream
• 1 Tbsp. crushed toffee

In a small pot, heat skinny hot cocoa and chocolate-hazelnut spread together until steaming. Pour into 2 large mugs. Top with whipped cream and toffee. Enjoy!

Merry Mocha

If adding a bit of coffee to your cocoa is wrong, we don’t want to be right! Mix cold brew or espresso powder into our skinny hot cocoa (with a smidge of peppermint extract whisked in, as well) to make one of the best cups of DIY cocoa we’ve ever enjoyed. The flavors here are divine.

Since we skimped on calories for the main cup, we went with full-fat whipped cream, gluten-free marshmallows, and sprinkles of candy canes. The results were so good, we’re pretty sure we could hear Santa ordering a cup from way up in the North Pole. No joke.

Peppermint Mocha Hot Cocoa

Amount served: 2 cups

• 1 batch skinny hot cocoa
• ½ cup cold brew coffee (or 1 tsp. instant espresso powder)
• ½ tsp. peppermint extract
• ⅔ cup whipped cream
• Mini marshmallows
• 1 Tbsp. crushed candy canes

In a small pot, heat hot cocoa, cold brew coffee and peppermint extract together until steaming. Pour into 2 large mugs. Top with whipped cream, marshmallows, and crushed candy canes. Enjoy!

Cookie Cocoa

We love the look of this mug of cookie-infused cocoa. As almonds lovers, we’re also crazy for the flavor of this simple, nutty twist.

Rim a mug with a bit of honey, crushed sugar cookies, or graham crackers (gluten-free, if you please) to make it look as good as it tastes. Stir a bit of almond extract into your pan of cocoa, pour it into your jumbo mugs, then top them off with whipped cream and sprinkles for a truly fun treat.

Sugar Cookie Hot Cocoa

Amount served: 2 cups

• 1 batch skinny hot cocoa
• ½ tsp. almond extract
• ⅔ cup whipped cream
• 1 Tbsp. rainbow sprinkles

In a small pot, heat hot cocoa and almond extract together until steaming. Pour into 2 large mugs. Top with whipped cream and sprinkles. Enjoy!

Try These Twists, Too

If you’re throwing a winter party, why not have a hot cocoa bar, complete with a menu, where guests can make their own fancy custom-flavored cocoas? In addition to providing tastiness, a hot cocoa bar helps you get the party warmed up right away.

In addition to the recipes above, here are a few other menu additions. At your hot cocoa bar, simply set out all ingredients and add-ins, write recommended flavor pairings on a chalkboard (or print on some paper), and let your party guests go wild.

• Caramel Sipper: Skinny hot cocoa + caramel sauce. Top with whipped Cream + mini caramel cups.
• Cookies and Cocoa: Skinny hot cocoa + hot fudge sauce. Rim glasses with chocolate creme cookies + top with Whipped Cream
• White Chocolate Gingerbread: Skinny hot Cocoa + white chocolate syrup + a pinch of pumpkin pie spice. Top with whipped cream + crushed gingerbread cookies.
• S’mores: Skinny hot cocoa + vanilla extract. Rim mugs with honey and crushed graham crackers. Top with marshmallows and chocolate chunks.
• Banana Split Cocoa: Skinny hot cocoa + banana liqueur or extract. Rim mugs with hot fudge sauce and sprinkles. Top with whipped topping and a maraschino cherry.

Happy holidays! Wishing you lots of happy hours of sipping by the fire.

We all know not to make our servers mad (unless a spit garnish sounds tasty), but what upsets the most important person in the restaurant? Though we’re all used to seeing celebrity chefs yell insults at wannabes, it’s rare that we ever really get to know what makes them tick in an average restaurant.

Turns out that chefs have a wide variety of pet peeves. From little customer habits that would annoy anybody to outrageous requests most people wouldn’t believe, we’ve compiled all the things that chefs hate most.

Before you read any further, please remember that chefs work hard. Really hard. It’s not all yelling at prep cooks and serving celebrities like TV shows would make it seem. According to KQED Food,

chef Charlise Johnson gets hit extra hard by special requests. She prides herself on her work at her boutique bakery Intimate Eats. “Because I design and create very intricate specialty cakes, I really hate last minute requests,” Johnson says.

Now, Johnson’s not talking about people wanting their grandma’s name on a Happy Birthday cake or any such simple request.

“Customers contact me and say things like, ‘I want a replica of the White House by tomorrow,‘” Johnson says. Yes, a customer actually thought it was completely appropriate to ask for a cake version of the most famous building in America with less than a day to make it!

Johnson won’t shy away from a challenge, but she finds it very rude for customers to expect her to work miracles overnight. So, super special requests are doable, but make sure the chef has plenty of time for a potentially difficult dish.

7. “What’s the recipe?”

Johnson admits she has another big pet peeve: when customers ask for her special recipes. “This drives me crazy!” Johnson says. “I wouldn’t mind sharing if this wasn’t such a niche business. I only sell made from scratch baked goods. My recipes are essential to how my business makes money.”

This is true not only for Johnson and boutique bakeries, but for any chef with a signature dish. When a customer asks for the recipe, they’re asking for the chef’s livelihood. Hey, if everybody started making their meals at home, they could potentially go out of business.

Now, I totally get that this simple request doesn’t seem that offensive to most diners. In fact, I’ve sadly done this myself. But I’ll never do it again!

The meal was perfect. Prepped to the nines. Enjoyed with napkins aplenty. And now, as the November night sets in, it’s time to clean up that Thanksgiving meal, grab the reuseables, and tuck those leftovers away for another day.
Or rather, tuck them away for today.
See, we’ve gathered some seriously irresistible ways to use up those leftovers. So good, you’ll want to whip up a second Thanksgiving meal just to make sure you’ve got enough extras for these tasty seconds.
Sure, you can stand over the cold stuffing and spoon it into your mouth with a slice of pie in the other hand. But why not whip those leftover potatoes, stuffing, turkey, veggies, and gravy into something new? Give those classics new life with unexpected flavor combinations and gourmet ingredient add-ins.
It’s easier than it sounds. In fact, each of these 10 easy leftover ideas take only 10 minutes or less to make. From soup to salads, here are some of the simplest ways to enjoy Thanksgiving all over again.
We’ll start with a leftover recipe of our own…

1. Make soup.

This simple twist on pho is a great way to use up leftover gravy and turkey scraps. If you make your gravy at home, you’ll find the broth has lots of flavor. Storebought gravy can work, too, but it may require a bit of supplementation with fresh chopped or puree’d garlic.

Feel free to enjoy this soup as you would any pho or ramen. Serve as the recipe is written, or toss in bean sprouts, additional veggies, jalapeño, basil, or Sriracha. You really can’t go wrong with this recipe—it’s simple and splendid, an unexpected yet comforting meal to enjoy after a big week of holiday planning.

Leftover Turkey 10-Minute Pho

The flavors are mild here. To crank up the Asian influence, drizzle with chili and sesame oils. Toss in a few cloves of fresh garlic to crank up the flavor.
Amount Served: 4 bowls

• 1 ½ cups turkey gravy
• 32 oz vegetable broth
• 4 oz box thin rice noodles
• 1 ½ cups sweet potato spirals or zucchini oodles
• ½ cup sliced green onions
• ¼ cup chopped fresh cilantro
• ½ serrano pepper (optional)
• lime wedges
• salt and pepper

In a large pot, bring gravy and broth noodles to a boil. Cook for 1 minute, then toss sweet potato spirals (or zucchini noodles) into pot. Remove from heat, allow to sit for 3 minutes, and stir in green onions.

Scoop soup into large bowls. Top with cilantro, serrano pepper, and lime wedges to serve. Salt and pepper, to taste.

2. Build burrito bowls (or tacos).

Toss all those leftovers into a tortilla, and you’ve got yourself a tasty burrito or taco in 10 minutes or less. If you want to get a little gourmet, give these Cheesy Turkey Stuffing Burrito Bowls a try.

Mound turkey and stuffing inside, add a little cheese, and whip up a spicy cranberry sauce while it all bakes. A delicious, kid-friendly option, it uses leftovers but feels like a whole new meal idea.

3. Waffle ‘Em!

Keep the oven off, and grab the waffle iron instead.

This super quick idea for Leftover Thanksgiving Waffles makes clever use of stuffing, cranberry sauce, and gravy. Savory and filling, try topping this recipe with turkey. Or simply enjoy it with a schmear of cranberry sauce, butter, or honey.

4. Make Cakes

Well, Stuffing Cakes, that is! This simple idea takes leftover stuffing and turns it into a savory skillet cake. Top with egg, serve with bacon, and you’ve got a breakfast so good, you’ll wish every day was the day after Thanksgiving.

Leftover mashed sweet potatoes can also be fried in a skillet, cake style. Simply mash with an egg and fry in hot butter, ghee or coconut oil. A great way to make a grain-free sweet potato pancake!

5. Serve ’em atop toast.

Sweet potato toast was all the rage this yearnd for good reason. It’s an easy grain-free way to enjoy toast…without the toast!

This Thanksgiving Leftover Sweet Potato Toast may be the most brilliant idea ever. Simple and gluten-free, it stacks turkey, mashed potatoes, and cranberries atop slices of sweet potato toast for a two-bite nosh that paleo eaters can enjoy.
Wondering how to make Sweet Potato Toast? It’s easy! Simply slice raw sweet potato lengthwise into ¼” thick slices. Then slide them in the toaster and toast twice, or until the edges of the sweet potato begin to turn golden brown and the center of the sweet potato softens. Top with your favorite toast toppings, and enjoy!

6. Cook up a quesadilla.

Turkey, cranberry sauce, cheese, tortilla. It’s a perfect way to whip up Thanksgiving leftovers for lunch.

We love the quesadilla option because after a whole week of prepping for the big holiday meal, the last thing we want to do is more dishes. This single-skillet Leftover Thanksgiving Quesadilla hits the sweet spot.

7. Add eggs.

Create a quiche, or whip those leftovers into an omelet. A simple, savory option, eggs are a great way to enjoy Thanksgiving turkey and veggies in a whole new way.

Try scrambling eggs with turkey, Brussels sprouts, or stuffing. Or you can fold an omelette over any of your favorite fillings. Even cranberry sauce tastes great with eggs—just melt a little havarti or swiss into the center of your skillet.
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Still in the egg mood? Give this Leftover Thanksgiving Quiche a try.

8. Make a casserole

Assemble all of those leftovers in a casserole, and you’ll have ready-to-slice lunch and dinner options for days to come.

Prepping a leftover casserole takes less than 10 minutes, since most of the work has already been done. It’s just a matter of dumping or layering—then covering with cheese and baking until golden.
For big families, this is our go-to leftover option. In minutes, a whole pan can be prepped with enough to serve a crowd for several meals. Just slice, microwave ,and enjoy. While there are lots of ideas for casseroles, this basic twist on Shepherd’s Pie from SixSistersStuff is our family’s favorite.

9. Make Pasta

For this to technically be a 10-minute idea, fresh pasta is best…but this idea is too easy leave out. So it’s on the list, even if you opt for boxed pasta, which takes about 15 minutes to boil.

One of the most perfect ways to use leftovers (and by perfect, we mean “so wonderfully simple”) is to toss all the veggies, nuts, and turkey into cooked pasta. The flavors already pair nicely together, so the addition of pasta only upgrades the yum factor. Drizzle with a simple Italian vinaigrette or dressing and toss in some cheese for extra measure. This recipe for Leftover Thanksgiving Pasta adds feta, which we think is a divine choice.

10. Make Salad

Whether you’re whipping together a chef’s salad or adding mayo to make a creamy turkey salad for sandwiches, just add greens and you’ve got a meal!

A bowl full of Thanksgiving leftovers served over spinach and tossed with a simple vinaigrette is a great way to enjoy those classics in a whole new way. Toss the turkey into a Leftover Turkey and Cranberry Sauce Salad, and you’ve got a delicious lunch or dinner. A little bit of stuffing stirred into that recipe will taste great, too.
And if you’re watching your carbs post-holiday, leftover salads are great because you can enjoy high-protein turkey or veggie-packed side dishes. Just save the more indulgent leftovers for dessert.

Celebrating the holidays this year by enjoying a healthy spread? We commend you for sticking to your goals as the season of comfort food arrives.
For paleo eaters, finding grain-free twists on traditional foods can feel like a huge task. Sure, you’ve got the turkey. But beyond that staple, so many Thanksgiving dishes start with bread (hello, stuffing!) or potatoes (hello, mashed potatoes!) or flour and sugar (hello, pumpkin pie!), that it’s easy to wonder what’s left to eat when you’re eating like a caveman.
Well, we have great news! Creative cooks around the world have already faced this same predicament and filled the web with tried-and-true recipes that taste as good as the original versions. And in some cases, we think they taste even better!

The secret to cooking Thanksgiving the paleo way is is to fill your pantry with some grain-free staples. Chances are you’ve already got a good handle on some of the best paleo swaps, but filling the cupboard with grain-free, gluten-free, dairy-free, corn-free, and legume-free options will make it easy to prep a tasty paleo holiday.
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Paleo Pantry Swaps

• Instead of BREADCRUMBS, try: ALMOND FLOUR
• Instead of FLOUR, try: a GRAIN-FREE PANCAKE MIX
• Instead of CORNSTARCH, try: ARROWROOT
• Instead of POTATOES, try: SWEET POTATOES
• Instead of SUGAR, try: RAW HONEY
• Instead of MILK, try: COCONUT or ALMOND MILK
• Instead of VEGETABLE OIL, try: COCONUT OIL
• Instead of BUTTER, try: GHEE

With these basics—plus some great recipes in hand—you’ll be making a Turkey Day menu that’s so good, even traditional eaters will be delighted to dive in.

Grain-Free Thanksgiving Favorites

While there are thousands of paleo recipes, not all are created equal. If you’re trying something for the first time, select recipes from proven sites (or at least websites that offer a rating and review system). That way, you’ll have a heads up on whether the recipe is worth adding to your menu.
If hunting through pages of search engines in search of the perfect paleo recipes sounds like more than you’re down for, we’ve selected some of our favorite versions. Scroll below and give any one of these a try. They’re some of the best we’ve tasted!
But first, one of our own…

The Rolls

If ever there is a meal in which to indulge, it would be Thanksgiving. But this year, you can have your dinner rolls and stick to your eating plan, too. Paleo popovers, then, are the secret.

These popovers are egg-based dinner rolls made in a muffin tin and baked until golden and fluffy. So fluffy, in fact, that they rise right over the top of the muffin tin, so make sure you set your oven rack to the center or lower slot. That way, you won’t have to worry about your popovers hitting the top of the oven.
This version is made with fresh thyme and cracked pepper, which pair nicely with turkey. But feel free to omit them if they aren’t your favorite flavor.

You’ll need a 6-cup muffin tin for this recipe, but if time is running out, feel free to cook the recipe in a standard muffin tin. It will need to bake for less time (about 15 minutes), though, and makes 12 (instead of the 6 giant rolls you see in the photo above).
If you’ve never made popovers, the secret to getting a high rise is the combination of room-temperature egg whites and a very hot pan. So remember to pull the eggs out of the fridge several hours before baking.

This recipe is best when piping hot, so plan on prepping the batter just as the turkey comes out of the oven. Thankfully, it’s incredibly easy to make, so you need just a minute or two of whisking, and then these tasty popovers bake while everyone starts to take their seats. Pull them out of the oven 15-20 minutes later, and it’s perfect timing! Dinner…and paleo dinner rolls…are served!
Paleo Thanksgiving Popovers
Amount served: 6 popovers
Ingredients:

• Nonstick coconut oil spray
• 5 Tbsp. ghee
• 6 eggs, room temperature
• 3 Tbsp. coconut flour
• ¼ cup arrowroot flour
• ½ teaspoon sea salt
• ⅔ cup full-fat coconut milk
• 1 tsp. fresh thyme leaves
• 1 tsp. fresh-ground pepper
• 2 Tbsp. raw honey

Special Equipment: 6-Cup Texas muffin tin
Instructions:
Heat oven to 425° F.
Spray a 6-cup Texas muffin tin with nonstick spray. Spoon ½ Tbsp. of ghee into each cup, then place tin oven to melt ghee.
Crack eggs into a large bowl. Whisk well to break eggs up. Add coconut flour, arrowroot, sea salt, coconut milk, thyme and pepper. Whisk just until smooth.
Working quickly, open oven and slide muffin tin out of rack—if at all possible, do not remove tin from the edge of the oven. Spoon egg mixture into each muffin cup. Quickly return to oven and bake for 20 minutes, or until golden brown.
Melt remaining 2 Tbsp. of ghee and honey together.
Remove rolls from oven and immediately drizzle with ghee-honey mixture. Enjoy while very warm.

Now, for the rest of your feast…

The Bird

When prepared with salt, broth and herbs, turkey is already paleo. So you’re good to go on that one. Cook and enjoy!
If you’re cooking for a smaller crowd this year, we found you another good option.

Swap turkey for chicken and give this

Bite-sized pieces of cauliflower are roasted with all the stuffing classics: celery, onions, garlic, thyme, sage, and pecans. Time in the oven mellows the flavor of the cauliflower and gives it a nice crisp coating, just like that stove-top stuffing your grandma always made. Except this one cut the carbs in half, or more.
Plus, the crunch of pecans with all those oven roasted veggies? It’s stuffing perfection. We bet you’ll hardly miss the bread.

Sweet Potato Casserole

Classic sweet potato casserole is typically made with sugar and marshmallows. Both ingredients, unfortunately, are off the list when eating paleo.

But fear not! With this incredible

Healthy Vegan Green Bean Casserole is dairy and gluten-free, but is still has that creamy-meets-crunchy texture, just like the original. Better yet, it’s made with real green beans, so is absolutely beautiful. Vibrant, flavorful and even better than the classic, it’s a must try.

Happy, Healthy Thanksgiving

With so many delicious paleo-friendly dishes for this years menu, we might need to extend Thanksgiving to a 2-day holiday! One day for eating, and the second day for celebrating. With these eats on the menu, we’ll be digging in guilt-free, but flavor-full, nonetheless.

Whether you’re hosting a holiday party this year, attending a work event, or gathering with friends somewhere special, chances are that cheers are on the menu. Cheers…and calories.
Classic cocktails can be incredibly high in calories. Liquor is notoriously high in sugars and carbs, and liqueurs have even more. Triple sec is typically mixed with a variety of other boozes, and a 1.5 oz shot of the stuff adds a whopping 188 calories to what’s already in the cup. So once mixed, some of the best sippers tip 300 to 500 calories per glass. Considering that most bartenders expect guests to consume 2 to 3 drinks in a single evening, it’s not uncommon to drink over 900 calories in a single night.

Thankfully, we’ve got the 411 on low-calorie cocktails—and they look as beautiful as the high-calorie stuff. These four simple, three-ingredient cocktails are designed to look incredible on any holiday table.
The secret here is that each of these cocktails is created with pure liquor, which generally rings in at a fairly low calorie count. For instance, 1.5 oz of gin contains 112 calories, while the same amount of vodka, a pure liquor, contains 98 calories, according to the USDA Food Composition Databases.
Wine lovers may be glad to discover that a half-ounce glass of dry white wine is just 72 calories. Red wine serves up a little more, at 125 calories per glass.
To make a low-calorie cocktail—we set our bar at under 150 calories—the secret is simple: Omit as much sugar as possible, use pure liquor, and steer clear of liqueurs. To bulk the drink up without them, use sparkling water. Light and bubbly, it makes a great topper for cocktails, giving you a little more to sip, so you can have a drink in hand all evening and keep your cocktail consumption on the DL.
The list of cocktails below offer a variety of holiday-themed drinks, and most can be prepared ahead or are easy enough to prepare as guests arrive. Each features a different liquor, so you can select the perfect mixer for your menu.

We’ve included a mocktail option with each recipe—that way, you can serve the kiddies and make sure non-drinkers get to raise their glasses in celebration right along with the rest of the crew. Cheers!
Please note: All calorie counts are approximate and are dependent on the ingredients used and specific liquors or wines selected. To calculate the calories, we used the SayMmm Nutrition Calculator.

Sparkling Cranberry Gimlet, 120 Calories

A gimlet is a simple-yet-classic combo of gin and lime. Here, we add seasonal cranberry, which pairs nicely with the gin and lends great color to any tablescape.

We love the look of this cocktail when served in a squat round glass or a rocks glass. If you want, run a bit of lime around the rim and dip it in sparkling sugar to add a “frosted” look to your glass.
Serve this cocktail alongside any holiday classic. It tastes great with turkey and serves as a nice early-evening cocktail to get the party started.
Sparkling Cranberry Gimlet
Amount Served: 1 glass
Ingredients

• Ice
• 2 oz cranberry juice cocktail
• 1 ½ oz gin
• ⅔ cup lime sparkling water

Instructions:
Fill a rocks glass halfway with ice. Top with cranberry juice, gin, and sparkling water.
Ideas for garnish: Fresh cranberries or cranberries on a skewer. A slice of lime and sprig of mint also look beautiful in this simple sipper.

Make it a mocktail: Omit the gin and add juice from 1 freshly squeezed lime. This version has even less calories!

Boozy Orchard Cider, 150 Calories

What holiday meal can’t be completed with a hot toddy in hand? Skip the dessert and serve up this low-cal cocktail instead. A fun adult take on hot cider, this drink is a delightful way to round out a low-key evening around the fireside.

Serve this cocktail in a small mug or heat-safe glass. You can add a variety of garnishes, from cranberries to anise stars, or you can keep it simple and ladle into mugs with a cinnamon stick for sipping.
This spiked cider is ideal at the end of a meal or paired with casual, comfort food like honey-baked ham or biscuits and gravy.
Boozy Orchard Cider
Amount Served: 1 glass
Ingredients
½ cup light apple juice, heated until hot
2 cinnamon sticks
1 ½ oz bourbon
Instructions
In a small pan, heat together apple juice and cinnamon sticks. Once steaming, pour into heat-safe glasses or small mugs. Add a shot of bourbon.
Ideas for garnish: Anise stars, orange or apple slices, and fresh cranberries make this warm toddy as pretty as it is tasty.

Make it a mocktail: Omit the bourbon and add 2 tablespoons of fireball or cinnamon candies, instead. For a sugar-free version, simply heat apple juice with cinnamon sticks, anise stars, and slices of fresh garlic for a deliciously flavored drink.

Pear Fizz Sangria, 93 Calories

What would winter be without sangria? Sure, this isn’t traditionally a winter drink, but we’ve given it a holiday makeover, and we couldn’t love it more. White wine infused with pears (from here, you can serve guests small half-cups of sangria or) topped with sparkling water to add a little extra to sip from tall glasses.

Wine glasses, stemless wine glasses, and even mojito glasses make this drink look good. Want to rim the glasses? Try a thin rim of agave and apple pie spice for a beautiful crown atop the cups.
Ideal with turkey, ham, and everything in between. The flavors here are elegant enough to serve to important guests, and they’re mellow enough to pull out for casual friend visits.
Pear Fizz Sangria
Amount Served: 4 glasses
Ingredients

• 2 pears (bosc, red or green), sliced
• 2 cups sweet white wine
• 4 cups sparkling water or pear-flavored sparkling water

Instructions
Place sliced pears and wine in a large glass pitcher. Refrigerate 2-6 hours or overnight.
Just before serving, top with sparkling water. Stir lightly to mix.
Ideas for garnish: Serve a few slices of pear in each glass. Garnish with fresh cranberries and sprigs of rosemary for stunning seasonal flair.

Make it a mocktail: Replace the wine with white grape juice.

Pumpkin Pie Martini, 104 Calories

Enjoy yourself twice! With this pumpkin pie themed martini, you’ll get pumpkin pie for dinner…and pumpkin pie for dessert. Win-win!

Though it’s not your grandma’s martini, this one looks great in a true martini glass.
Not too sweet, this cocktail is tasty with any meal where pumpkin pie is on the dessert menu. It’s a classic for Thanksgiving!
Pumpkin Pie Martini
Amount Served: 1 glass
Ingredients:

• crushed ice
• 2 Tbsp. pumpkin pie puree (or 1 Tbsp. pumpkin puree + 1 Tbsp. maple syrup + 1/4 tsp cinnamon)
• 1.5 oz vodka (or vanilla vodka)

Instructions:
In a cocktail shaker, add ice, pumpkin pie puree, orange juice, and vodka. Shake well. Strain into a martini glass.
If using pumpkin puree, add 1 tablespoon maple syrup and a pinch of pumpkin pie spice to the cocktail shaker.
Ideas for garnish: Rim your martini glass with a bit of honey and crushed graham crackers or coconut sugar and cinnamon.

Make it a mocktail: Swap apple cider for the vodka, shake in a cocktail shaker, and enjoy.

Cheers to a Happy Holiday!

Whether you opt for cocktails or mocktails this year, any one of these four sippers is sure to make your holiday tablescape sparkle. Enjoy!

The season of good eating has arrived. And with it, the season of overindulgence.
If you’re anything like us, the holiday months start out with a goal to stay strong in the face of endless comfort food and decadent party eats—a promise to stand in the corner with sparkly water, to put only carrots on your plate. Yet every holiday season, those good intentions melt into one meal after another other of too-full tummies and wilted willpower.
Rather than setting unrealistic expectations, we plan to enjoy the holidays this year: we want to serve up all of our favorites while enjoying them in their healthier forms. Grain-free. Naturally sweetened. None of the refined stuff. All of the delicious holiday flavor.
To make this plan work, we’re going to need recipes, of course—healthy recipes that really are as good as the originals. The kind of food grandma would be proud of.

So, we’ve scoured the web and rounded up the best paleo-approved desserts. To make our list, the recipes had to be simple to prepare (no overly fussy ingredients), mouthwateringly craveable (you shouldn’t feel like you’re choking back rabbit food. It’s the holidays!), and clever, too.
Because after all, if you’re going to win at healthy holidays, you might as well win as top chef, as well. Time to dive in! Grab a whisk, bowl and recipe below. Let’s bake up holiday desserts so good, no one would ever guess they’re grain-free, refined-sugar free, and cavegirl-approved, too.

Paleo Pecan Pie Cobbler

Our take on classic pecan pie—no crust required. This recipe starts with a maple-caramel filling which can be quickly puree’d in the blender. Dates and eggs come together to create a caramelly base for this tasty dessert—no high fructose corn syrup required! The streusel topping is made by combining a grain-free pancake mix, coconut oil, and maple syrup with pecan halves. Sprinkle this mixture atop the date filling, and then bake. The streusel topping creates a sweet and crunchy crust for the gooey date base. Such a simple list of ingredients for such a delicious dessert!

Even the pickiest pecan pie lovers will be delighted to dive into this dish. It’s rich and gooey—just like the most proper slices of pecan pie. We love topping ours with coconut milk ice cream. Most health food stores now boast a variety of paleo-friendly ice cream options.

Or, top your slices with a dollop of homemade coconut cream, which can be made by refrigerating a can of full-fat coconut milk overnight, then scooping the top cream layer from the can, placing in a stand mixer fitted with whisk attachment, and beating until light and fluffy. A drizzle of honey will sweeten the cream, turning it into a paleo-perfect version of whipped topping. It’s dairy-free and ideal for serving atop desserts like this one.
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To make this recipe, you’ll need just a few basic kitchen supplies.
A hi-speed blender or food processor makes quick work of mashing the dates. Standard blenders don’t typically have enough horsepower to pulverize even pitted dates, so keep that in mind before giving this recipe a go. Additionally, you’ll need a large mixing bowl and a 9×9″ baking pan.
While this dessert is best enjoyed warm, it can also be covered overnight and reheated in the microwave. Because of the whole food ingredient list, this recipe also makes a lovely coffee cake in the morning. Serve with coffee or a dollop of coconut yogurt for a lovely breakfast or brunch. It pairs nicely with autumn fruits—spiced pears, sliced apples, and a side of ripe plum will all enhance the flavor of this healthy pecan cobbler.

Paleo Pecan Pie Cobbler
YIELD: Serves 8
PREP TIME: 10 minutes
TOTAL TIME: 45 minutes

• 3 eggs
• 1 cup pure maple syrup (or raw honey)
• 1 cup pitted dates
• 1/2 cup coconut oil, melted
• 1 Tbsp. vanilla
• 1/2 tsp. salt
• 1 1/2 cups pecan halves
• 10.5 oz grain-free pancake mix
• nonstick coconut oil spray

Preheat oven to 375° F. In a hi-speed blender or food processor, puree eggs, 3/4 cup maple syrup, dates, 1/4 cup coconut oil, vanilla and salt. Spray a 9×9″ baking dish with nonstick baking spray. Pour mixture into pan. In a large bowl, mix together 1/4 cup maple syrup, pecan halves, pancake mix, and 1/4 cup coconut oil. Sprinkle atop pecan mixture. Bake for 20-25 minutes, or just until the base is set and the streusel on top turns a light golden around the edges. Serve warm. If desired, top with coconut milk ice cream.

And now, here are six other recipes to fill your tummies, regret free, as the last leaves fall off the trees.

Paleo Chocolate Mousse with Habanero Salted Caramel

If you’re not much of a baker, this dessert is for you. The entire recipe comes together on the stovetop, but don’t let the simplicity fool you. This is the sort of dessert you can serve to guests, and it’s guaranteed to have everyone ooh-ing and ahh-ing at the end of any meal.

Paleo Pumpkin Pie

Grain-free and without a crust. This recipe cooks up the best part of a pie—the filling—and bakes it into brulee-like pumpkin custard. Pecans are mixed in for added autumn flavor. Top with coconut cream whip and a sprinkle of cinnamon, and you’ve got a 100 percent grain free version of the classic.

Paleo Gingerbread Cookies

Believe it or not, a batch of homemade gingerbread doesn’t require a cup or two of flour, and this delicious recipe for grain-free, honey sweetened paleo gingerbread proves it. The perfect mix of almond and coconut flours create a gingerbread that’s sweet enough to eat and sturdy enough to cut into gingerbread house pieces. You can enjoy this traditional favorite, and keep your grain-free goals, too.

Paleo Banana Zucchini Bread

What is the holiday season without a sweet loaf of homemade quickbread? With this recipe, you can have a slice or four. We love topping ours with melted ghee or chia preserves, but a dollop of whipped cream or schmear of almond butter tastes delicious, too. Firmly devoted paleo eaters will want to omit the oat topping, but if you’re going gluten-free and are willing to part with paleo food rules for dessert, the sweet and crunchy oat streusel is absolutely irresistible.

Paleo Pumpkin Almond Butter Bundt

Slices of this bundt cake taste exactly like…well, bundt cake. Which will come as a surprise to anyone who doesn’t know it’s 100 percent grain free. It’s absolutely decadent. The cake slices into moist, forkable pieces that pair great with almond and even better with coffee. Added bonus: surround this bundt with edible flowers and it makes a great table centerpiece, too.

Raw Salted Fudge Brownies

This is filled with fiber, flaxseeds and medjool dates, but no one will wonder about what’s inside. These ooey gooey raw brownies are so full of chocolate perfection, you’ll never notice that they’re made without refined sugar or flour. Quite possibly the best brownies we’ve never baked, for the busy holiday season, this recipe gets the added bonus of requiring no cooking. Just blend, assemble, slice and share.
Get the recipe from WickedSpatula.com.

In September 2013, environmental advocacy group the Natural Resource Defence Council (NRDC) lobbed a bombshell into the heart of the American food system.
The NRDC’s targets were tiny lines of print on packaged foods. They say things like “use by,” “sell by,” and “best before.” These date labels on food were—as they remain—super-confusing. They even include “enjoy by,” which seems a little presumptuous, like naming an apple Red Delicious. We’ll be the judge of that, thanks.

Forty percent of the food supply in the U.S. ends up in a landfill or a garbage disposal.

Consumers tend to interpret these disparate food labels in just one way, according to the NRDC: If there’s a date printed on a can or a box or a package, that’s the date the food inside becomes unfit for human consumption. So it goes into the trash—even though most of it remains totally safe to eat.

According to that explosive NRDC report, The Dating Game: How Confusing Food Date Labels Lead to Food Waste in America, about 40 percent of the food supply in the U.S. ends up in a landfill or a garbage disposal—not in the bellies of, say, the 15 percent of U.S. households that were food insecure in 2011. (The United States Department of Agriculture [USDA] places the food-loss rate at a still-whopping 30 percent.)
Either way, the authors of the NRDC report are clear about a major reason we waste so much food: “confusion around food expiration dates,” they write.

Locked in an Expiration Date Stalemate

That bombshell the NRDC tossed in 2013 has yet to detonate. Things haven’t improved much since the report’s release, at least not in terms of solid legislation. Admittedly, the situation isn’t all gloomy; two powerful industry groups, the Grocery Manufacturers Association and the Food Marketing Institute, recently recommended that manufacturers adopt common language for these labels. Ultimately, though, the decision remains in the hands of the companies that sell the food.

More importantly, we’re still waiting for a cultural shift that diminishes our fear of past-date foods.
“Here in America, we’re a little crazy about it,” nutritionist Vanessa Rissetto tells HealthyWay, describing the American propensity to throw out food based solely on sell-by and use-by dates.
There’s definitely something unique at work in the American hurry to ditch food. The average consumer in the U.S. wastes 10 pounds of food for every 1 pound trashed by the average Southeast Asian consumer, according to The Dating Game report.

On the Other Hand…

Around the same time as the NRDC researchers were putting together their report, the U.S. Centers for Disease Control and Prevention estimated that every year, 1 in 6 Americans gets sick from the U.S. food supply. Of those estimated 48 million victims of food poisoning, 128,000 end up in the hospital, and 3,000 lose their lives.

We’re not saying that all (or even any) of these cases involve a package of something past its sell-by date. But clearly there’s a balancing act to maintain. On the one hand, we must stop wasting food. On the other, consumers must feel safe with their supermarket choices.
The tightrope between these gulfs is where regulatory agencies should work to create fair, safe, coherent, and legally binding food-dating rules. But they haven’t, and it doesn’t appear that they will anytime soon.
H.R. 5298, the Food Date Labeling Act of 2016—which would standardize both quality dates and safety dates on packaged food from sea to shining sea—went to committee on May 19, 2016. That was the day Rep. Chellie Pingree (D-ME) introduced it. The bill has languished ever since.

The fate of that bill isn’t even the most bonkers thing about the issue, which lies at an unlikely and volatile intersection between health, ecology, and commerce. Here’s the truth about food expiration dates in the U.S.:

1. “Expiration dates” are chosen by manufacturers with little to no oversight.

So, surely the Food and Drug Administration or the USDA are on this issue, right? Not really.

Expiration dates are entirely made up.

“Except for infant formula, product dating is not required by Federal regulations,” says the USDA’s FAQ about the situation. That agency’s Food Safety and Inspection Service (FSIS) did recently come out in favor of “best if used by” labels, but without legislative backup, that remains just a friendly suggestion.
Dr. Michelle Davenport, who holds a PhD in nutrition, is co-founder of Raised Real, a start-up that supplies parents with organic, unprocessed baby foods and the means to prepare them. She reiterates that expiration dates are completely controlled by the companies that sell the food.
“Expiration dates are entirely made up,” she says.
The FDA backs up her claim. The agency states on their own site that, “[Use-by dates are] entirely at the discretion of the manufacturer. There are no uniform or universally accepted descriptions used on food labels for open dating in the United States. As a result, there are a wide variety of phrases used on labels to describe quality dates.”

2. A lot of these labels mean the same thing.

Despite the USDA’s support of a common “best if used by” label, that wide variety of phrases remains in use. You’ve still got your “expires on” and your “use by” and your “enjoy by.” But according to FSIS, these are all measures of food quality, not of food safety. These are two separate issues, as you’ll realize the next time you get hungry with nothing delicious lying around.

“The quality of perishable products may deteriorate after the date passes,” reports FSIS. “However, such products should still be safe if handled properly. Consumers must evaluate the quality of the product prior to its consumption to determine if the product shows signs of spoilage.”
Food processing companies have a vested interest in being conservative with their quality dates. After all, their brand is at stake—you might think twice about Nabisco’s quality control if you opened a package of stale Oreos.
“[Expiration dates are] all about the brand, protecting the brand,” says Rissetto. “You can eat eggs like three weeks after the sell-by date.”
The University of Nebraska-Lincoln’s Institute of Agriculture and Natural Resources agrees. On the UNL Food blog, Alice Henneman and Joyce Jensen write, “For best quality, use eggs within 3 to 5 weeks of the date you purchase them. The ‘sell-by’ date will usually expire during that length of time, but the eggs are perfectly safe to use.”

Thirty-two percent of freshwater usage in the U.S. goes toward growing the crops we may toss out with the kitty litter. And yet we’ve just learned that the sell-by date is often just a means to protect a brand—not consumers’ safety. Is that branding really worth such an epic waste of the total food supply?
When we confuse food quality dates with safety dates, the question only gets thornier.

3. …Except when those labels mean something different.

The only real difference in the current crop of expiration labels is that between “use by” and its analogues and “sell by.” The latter tells grocers when they should stop trying to sell a given product, because it might not be in the shape consumers have come to inspect if they sell it much later—see the above discussion of brand protection.

Like “sell by,” though, “use by” is not an indication of food safety. It’s just the manufacturer’s best guess about when the quality of the product might start to dip.
And there’s a reason companies don’t put food-spoilage dates on their products (with the possible exception of meats). For most of the items on the grocery store shelf, it’s just impossible to tell.

4. Many factors play into food spoilage, so there’s no one date on which a product becomes unsafe.

Manufacturers can’t predict how you’ll handle food once you buy it, so there’s no real way for them to tell you when it will become actively unsafe to eat. After all, spoiled food usually doesn’t taste good, but it won’t always make you sick.
“There are two types of bacteria that can be found on food,” reports a USDA fact sheet on food product dating, available for download here.

According to the fact sheet, those types are “pathogenic bacteria, which cause foodborne illness, and spoilage bacteria, which cause foods to deteriorate and develop unpleasant characteristics such as an undesirable taste or odor making the food not wholesome, but do not cause illness.”
The report goes on to note something that seems fairly obvious: “Food spoilage can occur much faster if it is not stored or handled properly.”
The most important factor in food safety is exposure to pathogens, which can happen even to the freshest food products in your grocery cart. Beyond that, there’s how you treat the product on a day-to-day basis. Take milk, which is kind of infamous for curdling on you just before you take a giant gulp from the carton.
“There are a lot of factors there,” says Bryan Roof, a host of Cook’s Country and executive food editor at Cook’s Country Magazine. “Were you on vacation and the refrigerator door was closed the whole time so there were no temperature fluctuations for five days? Or was [the milk] out on the counter every day with the cereal?”

Two cartons packaged and shipped on the same day could go to two households, with two very different results regarding food safety. You just can’t nail down a single, true expiration date that tells you when a product will definitely start making you sick.

5. Your senses tell you way more about food safety than any label ever could.

It doesn’t much matter what the labels say, at least not yet. The best way to determine when food is no good to eat is to do what animals have done since they crawled out of the primordial ooze: Trust your senses.

If this looks or smells like poison, do not eat it. If it’s just a bit stale, well, how hungry are you?

“Spoiled foods will develop an off odor, flavor or texture due to naturally occurring spoilage bacteria,” states that USDA fact sheet. “If a food has developed such spoilage characteristics, it should not be eaten.”

Rissetto recommends the same sniff-test to her clients when they worry about food spoilage.
“The smell is going to tell you if it’s good or not,” she says. “And if you get chicken and it’s gray, you shouldn’t eat it … I would tell people to use their brains. You’ve got noses. You’ve got eyes.”
We’d feel a lot safer if there were also very clear guidelines on packaged foods. Maybe not a label that says “This will definitely become poisonous in 16 minutes,” but something—even if it’s just “Check for rot before consuming.”
A great first step would be to differentiate between quality and safety when putting expiration dates on foods.
But until that happens, we have a suggestion that should cover every situation: just one label that reads, “If this looks or smells like poison, do not eat it. If it’s just a bit stale, well, how hungry are you?”

It seems like every other day scientists discover a seemingly benevolent, everyday food item is actually a germ-riddled toxic bomb. For instance, remember that time when researchers studied restaurant lemons and found them to be covered in pathogens more commonly associated with the bathroom than the kitchen? Everyone and their mother claimed they would never order lemons in their water again.

Unfortunately, the problem goes way further than just lemons.

There are many food items in the kitchens of our homes and restaurants that carry a plethora of microbes that can be dangerous for us. Those microbes are also breeding on our appliances. Most people don’t know this and haven’t been properly cleaning their food (or kitchen).

It’s not about being excessive or having a compulsion. It’s a matter of being safe about food.

Still, it’s better to learn late than never. That’s why we’re here to share with you some common microbial problems in the kitchen and what you can do to decrease their presence.

The 5-second rule is not as trustworthy as we thought.

If you drop your pizza on the floor and then quickly pick it up, you might think it’s okay to continue eating it, but that’s not necessarily the case.

While it’s true that the amount of time spent on the floor makes a difference, studies show that other factors are important, too, such as what sort of germs were on the surface and whether the surface or the food were wet.

For example, if you drop a dry chip onto the kitchen counter that you recently cleaned, your chances are of getting sick are lower. But if you drop oily pizza onto a floor where your pets are walking, you will likely be picking up a lot of unwanted bacteria.

Lemons carry a multitude of microbes on them.

A study back in 2007 found that more than two-thirds of lemon slices in restaurants had microbial contamination.

Lemon juice itself is actually supposed to be antimicrobial, the study says. Many people will squeeze it onto their hands, food, or kitchen utensils to sterilize them. But the lemons in the study had 25 different microbial species on the peel and flesh. Researchers said they could have come from fecal matter, raw-meat, or poultry contamination.

In another study commissioned by ABC in 2012, cameras caught restaurant employees handling lemons with their bare hands.

A more recent study from 2017 found that if lemons were contaminated with E. coli and left at room temperature for 24 hours, the bacteria population increased. And while refrigeration managed to stave off population growth for the others, it did not kill off the already-present bacteria.

One possible solution is to squeeze the juice of the lemon into your drink instead of putting the whole slice inside.

Most produce items are carrying microbes.

It’s not just lemons you have to watch out for. Other drink garnishes like olives, cherries, and celery could be covered in the same microbes. It’s not a restaurant-specific problem, though. Much of the produce we bring home from grocery stores is also contaminated.

Glenner Richards, PhD, is the director of microbiology and analytical chemistry laboratories at Microban, a world leader in antimicrobial research and technology. She researches this sort of thing every day.

Richards tells HealthyWay contamination usually happens in the field before shipping the product to grocery stores or restaurants.

“When it’s contaminated and you take it home and put it in your refrigerator, obviously you can contaminate other food items and surfaces in your refrigerator,” she says.

Lettuce, spinach, and tomatoes are good examples of food prone to contamination, Richards says; she also cautions us about cantaloupe.

“Cantaloupe have a very rough exterior,” she says. “So bacteria are hiding out there and it has been proven that if the skin is contaminated and then you use a knife to cut through, you’re introducing the bacteria off the flesh.”

Obviously you won’t be removing everything, but it’s cleaner.

Richards recommends washing your cantaloupe and drying it with a paper towel before cutting into it.

“Obviously you won’t be removing everything,” she says. “But it’s cleaner.”

Double-dipping is as gross as we think.

Lots of people are grossed out by double-dipping, but how bad is it really?

According to one s
tudy, it depends on what you’re dipping in.

Researchers tested salsa, melted cheese, and chocolate syrup to see how much mouth bacteria appeared after double dipping. Salsa had five times more bacteria than the chocolate and cheese.

Food scientist Paul Dawson told CNN that there was a likely reason for this.

“Common sense tells you that if you bite it and dip it in the salsa and more of it falls back into the bowl and doesn’t stick to the chip, then there’s going to be more bacteria going back in the bowl with it,” he said.

The chocolate syrup and the cheese, unlike the salsa, managed to stay on the chips better and therefore did not transfer as much bacteria.

So what’s the obvious solution? Don’t double-dip.

Blowing out the birthday candles is not good for your party guests.

Birthday cake in general is not something to be feared. However, if the guest of honor blows out some candles on the dessert, you might think twice about having a piece.

Dawson learned that when we blow out candles, there are 15 times more bacteria on the frosting than when the candles are not blown out. This is because the bacteria in our mouth travel through blowing.

“The amount of bacteria varies a lot from person to person based on how sloppy someone is when blowing their candles out, but it does occur,” Dawson told CNN. “I don’t know the chance of this occurring, but in fact if someone is sick, carrying a disease, and blows on the birthday cake, there is going to be bacterial transfer.”

Kitchen appliances are harboring a lot of the bacteria we want to avoid.

Sometimes it’s not the food itself but the tools we’re using that could make us sick.

Richards lists several kitchen appliances that are havens for bacteria.

Remember that moisture only encourages growth.

It may sound ironic, but the first on her list is the dishwasher. “It harbors a lot of microbes for the simple reason that there’s a lot of moisture,” she says.

Dirty dishes carry nutrients with them into the dishwasher. If the dishwasher remains wet, it can become moldy and encourage the growth of bacteria and yeast. All that gross stuff is then transferred to what we think are our clean dishes. Richards recommends leaving your dishwasher open to dry and periodically doing a hot rinse with bleach water.

The refrigerator can also be dangerous because it’s full of highly perishable foods, such as meats, eggs, and dairy.

“Of course you’re coming in with the packaging from the grocery store, so whatever microbes and germs are in the refrigerator at the grocery store, you’re putting them in your refrigerator,” she says. Chicken, for example, could be leaking from the bag, and if you put that bag in the refrigerator, there could be a salmonella presence.

Richards reminds us that the refrigerator does not kill germs. It only slows their growth. What’s more, there are some microbes that continue to grow at a steady rate in colder temperatures.

She recommends occasionally emptying your refrigerator and wiping down the surfaces with warm, soapy water. Then leave them to dry. Remember that moisture only encourages growth.

Also be sure to wash and dry your produce and then put them in separate containers in the fridge, rather than just dropping them on the surface. Finally, she says, don’t buy more food than you need. Try to keep food items stocked in your fridge for no more than a week.

If your food gets moldy and you consume it, there can be long-term consequences. Richards says those molds develop mycotoxins, which are proven to be carcinogens.

Finally, when it comes to storing and transporting goods, she tells us it’s better to wash your reusable grocery bags and to designate one bag for produce and another for meat so that you can avoid cross contamination.

It’s no joke that appliances are dirty. Here are some more examples:

Yet another dangerous kitchen item is the cutting board.

Richards says the grooves that are formed from our cuts become “excellent places for microbes to get lodged into and they reproduce.”

She recommends having separate cutting boards for various uses, such as one for poultry and one for produce. She also says to periodically throw out your cutting boards and get new ones.

The blender and can opener are other breeding grounds.

“I have an electric (can opener) at home and there’s a tiny blade that goes into the food, and then residue is left over,” she says. “You’re just moving all those germs from one can to the next.” That’s why it’s important to disassemble appliances and wash thoroughly.

Also be sure to wash and drain your sink, Richards says. She uses vinegar because it’s not corrosive like bleach.

“It’s not about being excessive or having a compulsion,” she says. “Our immune systems work, but you [need to] try to keep contamination to a minimum. It’s a matter of being smart about food.”

For more ideas on how to keep your kitchen and food safe, visit Microban’s website, The Cleaner Home, which provides a virtual kitchen to explore.

Whether you’re shuttling kids from school to soccer or sitting in meetings all day, you deserve to eat well. We’ve found the best way to nourish your hungry belly while still making that 5 o’clock obligation—a brilliant little solution called meal prep.
We swear by it, and we’re here to share the secret. Meal prep is a miraculous way to bring healthy, home-cooked meals to the table on hectic weeknights—or busy mornings, if that’s your weak spot.

Meal prep involves taking one day a week to shop and preparing your meals for the next seven days (we’re partial to Sunday afternoon). Prep breakfasts, lunches, dinners, or all three to keep your weekly meals on track.
After chopping, dicing, cooking and roasting, all of your prepped food is tucked in tidy little containers and stored in the fridge, ready for a Tuesday night or Thursday morning when you don’t have the energy to cook from scratch. It’s amazing how much time you’ll save by cooking a week’s worth of food all at once! Another major benefit? When you’re at your hungriest, you’ll reach for a prepped meal or snack instead of grabbing junk food.

Now that you know meal prep is a lifesaver, we think you’re ready for some yummy inspiration. From high-protein breakfasts to antioxidant-rich mains, we’ve got some meal prep hacks to get you started. Why wait a second longer?

Batch Bake and Season with a Sheet Pan

Enjoy a different meal every day and avoid the “meal prep blahs” by making several flavors of meat or veggies at once.

Use aluminum foil to turn a classic cookie sheet into a three-section sheet pan. Place diced chicken, steak or veggies in each section, drizzle with olive oil and season each section with a different spice mix.
To make, simply mold aluminum foil together, pinching two pieces together to create a wall between sections. Aim for a 1 inch wall or higher, to keep juices from seeping into the neighboring section. Bake at 350 degrees Fahrenheit for 10 to 15 minutes, or until pieces are cooked through.

Prepare High-Protein Snacks in a Muffin Tin

To keep hunger at bay, add more protein to your meal prep menu.

One of the simplest ways to prep enough protein daily is to bake boiled eggs, “over-easy” eggs, and scrambled eggs together in a muffin tin. Added bonus: you’ll get perfect serving sizes that are ready to pack into your meal prep container. Enjoy the boiled eggs chilled or at room temperature. For a delicious breakfast, lunch, or post-workout snack, reheat the scrambled and baked eggs.
To prepare each style of egg at once, start by placing boiled eggs in muffin tin, bake for 10 minutes, then add scrambled eggs. 10 minutes later, crack baked eggs into tin. In 30 minutes, you’ll have 3 types of eggs ready to pack.
Begin by heating oven to 350 degrees Fahrenheit.
For Boiled Eggs: Place eggs in a muffin tin. Cook in preheated oven for 30 minutes. Once done, remove from oven and immediately plunge into icy water for easy peeling.

• Packing tip! Pack with almonds and diced cheese for a high-protein snack pack. Or slice in half and pack with hummus and veggies for a vegetarian lunchbox.

For Scrambled Eggs: Scramble desired number of eggs with veggies, cheese, and spices. Spray muffin tin with nonstick coconut oil spray. Spoon egg mixture into cups. Bake for 20 minutes total or until centers spring back when touched lightly.

• Packing tip! Pack with fresh yogurt and berries for a quick and simple high-protein breakfast.

For Baked (“Overeasy”) Eggs: Spray empty muffin cups with nonstick coconut oil spray. Crack an egg in each cup. Bake for 10 minutes, or just until egg whites are cooked.

• Packing tip! Pack with sliced chicken sausage, wilted greens, diced tomatoes, and a slice of gluten-free toast for a hearty breakfast that reheats nicely.

Make Green Smoothies in Minutes with Zipper Packs

Feel like there’s never time to kickstart your day with healthy eats? This simple idea will have you running out the door with a nourishing green smoothie in hand. No matter how many minutes you have in the morning, all you need is 2 minutes more to make a green smoothie.

The secret? Prepare smoothie zipper packs by filling ziptop bags with kale or spinach, fresh berries, bananas or apples, and healthy add-ins like almonds, oatmeal, or chia seeds. Place flat in the freezer and they’ll be ready whenever you are.
To prepare, simply dump your zipper pack in the blender, top with almond milk and blend. If desired, add a bit of honey or protein powder, pour into an on-the-go container, and head out the door. Meal prep, done!

Bake Veggies to Boost Your Intake

Meal prep works because when hunger strikes, you’ve already got a healthy option ready to go. Similarly, having lots and lots of seasoned, cooked veggies ready to eat is the secret to actually eating enough.

Rather than preparing pots and pans full of different types of veggies, make prep extra easy by roasting a variety together on a sheet pan. Many grocery stores have prepared packs of cleaned and diced veggies, so if prep time is a concern, look for those ready-to-go options, toss on a sheet pan, and bake. Boom! A whole bushel of veggies, ready to pack and enjoy.
A few favorites that stand up well to roasting:

• Diced sweet potatoes *
• Diced potatoes *
• Brussels sprouts *
• Sweet peppers
• Onions
• Broccoli
• Cauliflower
• Carrots
• Peas
• Green beans
• Asparagus
• Sliced squash or zucchini

To prepare, begin by heating oven to 400 degrees Fahrenheit.
Select 5-8 veggies from the list above and place in piles on a parchment-lined baking sheet. Drizzle with olive or coconut oil, chopped garlic, and salt and pepper.

Bake for 20-25 minutes or until tender. Veggies with an *asterisk will likely need more cooking time, so get them going first. Add in faster cooking veggies 10-15 minutes later.

Breakfast & Lunch 101

If breakfast or lunch has you stumped, we’ve got your back.

Use this simple formula to put together a wholesome meal with your prepped goodies:
Whole Grains (brown rice, quinoa, wheat berries, etc.) + Proteins (eggs, lean meat, nuts or nut butter, etc.) + Greens (baby greens, spinach, kale, fruit, etc.)
What’s for Breakfast?
Whole Grain Toast + Scrambled Egg + Baby Spinach
Oatmeal + Chopped Almonds + Blueberries
Or, grab a Boiled Egg + Green Smoothie to go.
Let’s do lunch:
Brown Rice + Baked Chicken + Roasted Veggies
Quinoa + Steak + Baby Greens
Lentils + Cashews + Stewed Greens
Spice It Up!
A little spice makes everything nice, including meal prep. Go beyond plain and add a sprinkle of flavor to spice things up.

Here are a few ways to add flavor:
Indian Blend: 2 tablespoons curry + 2 tablespoons cumin + 2 teaspoons turmeric + 2 teaspoons ground coriander + 1 teaspoon ground ginger + 1/4 teaspoon ground cardamom + 1/4 teaspoon ground cinnamon
Fajita Blend: 2 teaspoons chili powder + 1 teaspoon salt + 1 teaspoon paprika + 1 teaspoon sugar + 3/4 teaspoon crushed chicken bouillon cube + 1/2 teaspoon onion powder + 1/2 teaspoon cumin + 1/4 teaspoon garlic powder + 1/4 teaspoon cayenne pepper
Herbes de Provence: 3 tablespoons oregano leaves + 3 tablespoons thyme leaves + 1 teaspoon basil leaves + 1 teaspoon sage leaf + 3 tablespoons savory + 2 tablespoons lavender flowers + 1 teaspoon rosemary
Garlic & Olive Oil: Keep it super simple and tasty—mix chopped garlic with olive oil and drizzle over your grains, meat and greens. Perfecto!
Eat healthy and save time with those incredibly simple meal prep tips. Now that we’ve shared some delicious ideas, it’s time to get prepping!