Tag: fuel

If you’re still cooking with non-stick, it’s time to treat yourself to a cast iron upgrade. Cast iron cookware offers more heat, a naturally non-stick surface, and a dose of iron with every meal since the foods you cook in a cast iron pan absorb some of the iron and pass it on.

There are, of course, several downsides, but if you start with high-quality cookware, cast iron makes sense. Here’s what you’ll need if you’re looking to make the switch.

1. First, get a decent cast iron skillet.

Let’s start with the basics. A decent cast-iron skillet will quickly become your favorite piece of cookware, and you won’t have to break the bank to get one. This 12.5-inch skillet from Utopia Kitchen comes with a silicone handle cover for a secure grip, and it’s pre-seasoned, so you can use it as soon as it arrives.

Get it on Amazon.

2. If you’re cooking with cast iron, you’ll eventually need a quality scrubber.

Cast iron requires more maintenance than other types of materials, especially when food gets stuck to the bottom of your pan. You could use a sponge or scouring pad, but you probably won’t get very far—plus, you generally don’t want to use soap on cast iron.

This chainmail scrubber cleans away food and rust, giving you a clean cast iron surface reading for seasoning. Plus, when you use it, you’ll feel like one of the characters from Little House on the Prairie.

Get it on Amazon.

3. Use a decent cast iron cleaner to keep your cookware in great condition.

To be clear, you don’t necessarily need a cast iron cleaner, as you can often get by with a decent cooking oil. Still, Camp Chef’s cleaning liquid makes cast iron maintenance a little easier.

It breaks down sugars and proteins, effectively cleaning your cast iron without causing rust. Most importantly, you won’t taste it in your next meal.

Get it at Bed Bath & Beyond.

4. You’ll also want a decent cast iron conditioner for seasoning your pan.

Again, you could just use a heat-tolerant vegetable oil, but this conditioner packs in a few quality organic oils (including palm, coconut, and sunflower seed oils) and citric acid to make seasoning a bit easier.

And don’t forget to season your cookware after every use. Remember, cast iron cookware is one single piece of iron, so you’ll need to cover the entire pan with a thin layer of oil when seasoning. Towel off the excess, and you’re ready to store your pan.

Get the conditioner on Amazon.

5. If you’re interested in cooking with cast iron outdoors, this griddle is awesome.

Cast iron is a favorite cooking surface of campers. The material holds heat well, so you can cook at high temperatures even with a modest fire.

Of course, you can take your everyday skillet camping, but we prefer a specialized piece of cookware designed for the task.

The Bayou Classic 17-inch griddle couldn’t be easier to use. Put it over your campfire, allow it to heat up, and start cooking. If you haven’t had eggs cooked over a real fire, you’re in for a treat.

Get it on Amazon.

6. Cast iron is also amazing for pizza.

Here’s something that a lot of home chefs don’t know: To cook a great pizza, you need a lot of heat. That’s why cast iron makes for a great pizza pan.

Of course, you could just turn your cast iron skillet upside down and cook your pie on top of it, but that can leave you with a messy oven (and a fairly small pizza). This inexpensive pizza pan is a nice alternative. Most importantly? The raised lip keeps all of that delicious cheese from melting away.

Get your Cast Iron Pizza Pan on Amazon.

7. Cast iron cookware isn’t always huge and heavy.

This little melting pot is an essential piece of gear for barbecue fanatics. It’s also great for melting butter, frying garlic, or cooking incredibly small chickens (alright, we’re stretching a little on that last one).

Regardless of the size of your cast iron cookware, remember to season and clean it properly. That’s especially important for anything that regularly holds liquids; otherwise, you’ll wind up dealing with some rust.

Get the Lodge Cast Iron Melting Pot on Amazon.

8. Yes, you can stir fry with cast iron, provided you’ve got a decent wok.

Why would you want a wok made from cast iron? To get a great stir fry, you need heat, and cast iron can provide it over almost any cooking surface. You’ll need to pay close attention to your dish, of course, and because most woks are relatively thin, a cast iron wok works differently. We’d recommend starting with a simple vegetable stir fry to test it out.

The Lodge P14W3 wok is an excellent choice as it features a flat base and a relatively light weight. It comes pre-seasoned, and it’s also great for deep frying. If you’ve got an induction stove, you absolutely need one of these.

Get it on Amazon.

9. If you’re new to cast iron cooking, be sure to get a decent infrared thermometer.

A good thermometer will help you learn how to cook different types of foods efficiently, and it’s extremely important if you’re deep frying.

This model couldn’t be easier to use: Point it at your pan, press the trigger, and check the digital readout. There’s even a built-in laser pointer to show you where you’re aiming (and to drive your pets crazy).

Get it on Amazon.

10. When you’ve mastered the basics, it’s time for cast iron biscuits.

Yes, you can bake with cast iron. Great seasoning is crucial, otherwise you’ll end up with a caked-on mess, but Lodge’s L7B3 biscuit pan is pre-seasoned, so you can upgrade your biscuit game as soon as it arrives.

Get it on Amazon.

11. We almost forgot about Dutch ovens.

How could we forget about Dutch ovens? They’re the second only to skillets in versatility. They’re wonderful slow cookers, perfect for soups, roasts, and anything else that needs to sit cooking all day. Granted, they’re also heavy, so be sure to have some decent oven mitts on hand (pardon the pun).

Get the Lodge Cast Iron Dutch oven on Amazon.

September 22 is the best day of the year.
Why?
Because it’s the official start of pumpkin spice season…also known as fall.
“I was so excited about pumpkin spice season that I bought pumpkin spice yogurt in August,” says self-described pumpkin spice enthusiast Blanche Joslin.
Joslin—a graduate student in Toronto—raves, “I LIVE for the pumpkin spice muffins with cream cheese. The Tim Horton’s ones are the best but Starbucks has a good runner up.”
Joslin’s not the only one who looks forward to pumpkin spice season all year.
In 2015, over $500 million in pumpkin spice products was sold in the U.S., and the craze has only continued to grow since then.

So why does fall bring out the inner pumpkin spice enthusiast in all of us?

Pumpkin spice just smells delicious.

According to the McCormick jar in my spice rack, pumpkin pie spice contains an aromatic blend of cinnamon, nutmeg, ginger, allspice, and cloves, which has been around since the 1600s when a recipe appeared in the book The Compleat Cook: Expertly Prescribing the Most Ready Wayes, Whether Italian, Spanish, or French, for Dressing of Flesh and Fish, Ordering of Sauces, or Making of Pastry.
I admit, there’s nothing better than waking up to the scent of my favorite pumpkin spice coffee brewing.
But while the spices in my McCormick bottle are real, it turns out that the components responsible for the aroma of most pumpkin spice products are synthetic—and designed to trick your brain into wanting more.

Sugar is the real culprit.

When it comes to most pumpkin spice consumables, sugar is the real reason we become addicted.

The ubiquitous Pumpkin Spice Latte, which started the whole pumpkin spice craze way back in 2003, contains over 50 grams of sugar in the grande size alone.
Sugar basically hijacks your brain, triggering a release of dopamine—the hormone that makes us feel good. The more sugar we eat, the higher the amount of dopamine that needs to be released in order for dopamine receptors to signal to our brains that we’ve been rewarded for our behavior.
So, you might have started your PSL addiction by getting a tall every now and then, but by the end of pumpkin spice season, you could be downing three or four ventis a week to satisfy your craving.

Get your fix the healthy way.

The blend of cinnamon, nutmeg, ginger, allspice, and cloves is actually pretty great for overall health. Cinnamon can help regulate blood sugar and reduce the risk of heart disease. Ginger and nutmeg can reduce inflammation. Clove can even help ease pain when applied topically.
Instead of splurging on calorie- and sugar-laden prepackaged treats, consider getting your pumpkin spice fix naturally with my take on Grandma’s Pumpkin Spice Roll, a straightforward and crafty recipe featured below.

Pumpkin spice is here to stay.

Just like Charlie and Linus waiting for the Great Pumpkin, we eagerly anticipate the arrival of fall for the first taste of pumpkin spice.

It doesn’t look like the pumpkin spice trend is going away anytime soon, and an increasing number of products are embracing the pumpkin spice trend, much to Joslin’s joy.
“I’m ordering pumpkin spice nail polish as soon as it’s available.”

Grandma’s Pumpkin Spice Roll

You’ll need:
A cookie sheet, parchment paper, blender, and mixer
For the cake:
–3 eggs
–¾ cup pure maple syrup
–2 teaspoons ground cinnamon
–1 teaspoon ground ginger
–½ teaspoon nutmeg
–⅔ cup puréed pumpkin
–¾ cup self-rising flour
For the filling:
–1 cup granulated sugar of choice (I like to use Pyure Stevia for baking)
–One 8 ounce package cream cheese
–4 tablespoons salted butter
–½ teaspoon real vanilla extract
Whip it up:
–Preheat oven to 350 degrees.
–Beat the eggs at medium speed for 5 minutes, gradually adding in the maple syrup. Add in pumpkin, followed by flour, cinnamon, ginger, and nutmeg. Mix well. Pour mixture onto a parchment-lined cookie sheet and bake for 15 minutes.
–Blend granulated sugar on high in blender for 30 seconds. Sprinkle liberally onto a sheet of parchment paper.
–Once it’s finished baking, immediately flip the pumpkin cake onto the parchment paper. Roll up (longways or you’ll have a HUGE pumpkin roll) and let cool completely.
–Beat cream cheese, butter, and vanilla extract until smooth. Unroll the cake carefully and spread the filling on the cake. Re-roll the cake and place it in the refrigerator overnight before serving.
–Cut and enjoy your synthetic-free, fall feel-good treat!

Reminiscing on the food pyramid, I can still see the colorful triangular form jumping out of the pages of my school books—images of a milk carton, a chicken drumstick, and a leafy broccoli stalk dancing on the side.

We dutifully studied the building blocks of a healthy diet and committed to eating our three servings of dairy every day (hello cheese stick and yogurt after school!) and lots of bread, rice, and pasta to build the foundation for our healthy diets. Oh, and we appreciated how important it was to use that butter “sparingly” given its location on the very tippy-top of the pyramid.
Nowadays, though, we know that the food pyramid is not only misinformed, but that following its prescriptions can actually be harmful and contribute to an unhealthy diet.

How exactly did the government get something so crucial to the everyday life of the American people so wrong? Here’s how the food pyramid was designed and what the future of nutrition will look like.

How was the food pyramid developed?

The Food Guide Pyramid was introduced by the United States Department of Agriculture (USDA) in 1992 and it included six blocks. It was set up with a “base” of grains and carbohydrates (6–11 servings of bread, rice, pasta, etc.), followed by the fruit (2–4 servings) and vegetables (3–5 servings) group, then the dairy group (2–3 servings), and the protein group, including meat, eggs, nuts, and beans (2–3 servings), and was topped off, of course, by the fats group at the peak of the pyramid.

The original Food Guide Pyramid was designed

The basis of those recommendations was the fact that most people needed more nutrition, not less. Calories had to be maximized for both cost and density—and what is typically the best way to get the most caloric bang for your buck? Carbs.

What the Food Pyramid Got Wrong

Today, we know that fats aren’t necessarily “bad” and that eating low-fat foods often causes its own problems. In fact, researchers were puzzled to see that in light of the information the general populous was exposed to, consumers readily replaced the high-fat foods that were endangering their heart health with highly processed, low-fat junk food. People came to equate “low-fat” as “healthy” and that, of course, wasn’t 100 percent true.

Adding to the problem was the Food Guide Pyramid model’s success in encouraging Americans to make food choices that prioritized consuming carbohydrates, which often resulted in diets dominated by excess calories, sugar, and starches.
Susan BowermanPublic Domain of Herbalife Nutrition is a registered dietitian, board-certified specialist in sports dietetics, and fellow of the Academy of Nutrition and Dietetics. She points out that the base of the pyramid being a “grain” group was heavily influenced by lobbying efforts from the grain industry, which led people astray into thinking carbs were separate from fruits and vegetables.
Bowerman’s assertion is corroborated by Luise Light, MS, Ed, former USDA Director of Dietary Guidance and Nutrition Education Research, in her essay ”

The type of grains suggested by the pyramid were also a problem. “The pyramid didn’t emphasize whole grains and so in some ways encouraged the intake of refined grains,” she adds.
As Amanda Kendall, a pediatric registered dietitian at Riley Hospital for Children at IU Health, explains, one of the challenges with the initial food pyramid was the absence of portion size listing for each food group. “I think people may have thought the amount of food they put on their plate was a serving, when actually what we put on our plate is our portion size, which may contain several servings,” she says.
And she is absolutely right. Apparently the original food pyramid had an accompanying booklet that explained how a “serving” should actually be measured. I know, who knew, right? According to the accompanying booklet that no one knew actually existed, a single bagel—which most of us would consider a serving of grain—actually weighs in at somewhere between six and 11 servings.

Adrienne Youdim, MD, FACP, associate clinical professor of medicine at the UCLA David Geffen School of Medicine, Cedars Sinai Medical Center, and Merck Manuals author from Beverly Hills, California, adds that the food pyramid, with its base of carbs, didn’t differentiate between the various types of carbohydrates we can choose to eat, including simple, complex, and processed.
All carbs are not the same, but the food pyramid did not make that clear.

Lastly, Bowerman points out that the original pyramid had the symbols for fats, oils, and sweets not only at the top of the pyramid but also sprinkled throughout, which implied that it was acceptable to consume added fats, oils, and sugars with all the other food groups.
“Most people already eat more fat and sugar than they should—we certainly didn’t need any encouragement or endorsement to eat more,” she explains.

How the Food Pyramid Changed

Kendall adds that food pyramid has gone through several changes over the years. Its initial 2005 update changed the diagram’s name from the Food Guide Pyramid to MyPyramid. Steps were added to illustrate the importance of activity for health.

The USDA also added servings sizes that included cups and ounces, changed the food groups from horizontal groups to vertical groups, and emphasized moderation and personalization. It also completely cut out the fats and oils group, which most people are overeating anyway.
The changes were necessary. Not only has heart disease not decreased since the food pyramid was introduced in an attempt to combat it, but other conditions—such as diabetes and obesity—that are linked to high-carb diets have increased.
Clearly, the food pyramid didn’t work, and that’s why the USDA, led by then–first lady Michelle Obama, changed the dietary guidelines to the MyPlate model, which encourages people to eat smaller portions and fill half of their plate with vegetables, one-quarter with lean protein, and one-quarter with starches or carbs.

Along with the recommended changes, the USDA also started tackling the food industry, encouraging restrictions on unhealthy food choices, like sodas in schools, and allocating more funds for educating the public on nutrition.
Part of the problem with the food pyramid was that it was too broad in its articulation of what constituted healthy choices, while the MyPlate model focuses on very specific changes that people can make in their diets, from portion sizes to what kinds of foods they should be eating.

What the Future of Healthy Eating Will Look Like

With all that the government has gotten wrong about nutrition through the years, it’s easy to wonder what the future will look like. The good news is, we are moving in the right direction. Youdim explains that the most important aspect of a healthy diet is an emphasis on an abundance of vegetables and fruits, distinguishing between “good carbs” and processed carbs, focusing on lean protein, practicing portion control, and remembering that all the little “extras,” such as condiments, add up.

“A cup of arugula is 2 calories, but each tablespoon [of] salad dressing is on average 80 to 90 calories,” Youdim points out. “An egg white is 30 calories, but cooking it in 2 oz. of butter adds 400 calories.” (Guilty here, anyone else?)
Bowerman points out that nutritional needs do vary among people, and factors such as age, activity level, body composition, and life stage will influence how many calories an individual needs. “First, it’s important for people to understand what their basic calorie needs are and to adjust them accordingly,” she says.

She recommends using a food tracker to actually get a realistic understanding of how many calories you are eating each day. After that, speaking to a doctor or expert and learning your own body composition can help determine your nutritional needs based on your goals.
For help individualizing your own nutrition, Kendall recommends using ChooseMyPlate.govPublic Domain
as a resource for guiding healthy eating. “After entering some basic information, the site provides an estimated daily calorie goal, which includes the amount [of] food from each group to eat per day to meet the goal,” she explains.

“It also lists how much sodium, saturated fat and added sugar to limit [to] per day.” There are other online resources including a food-tracking journal, recipes, and tip sheets for building a healthy plate, meal planning, making better beverage choices, and feeding preschool to school-age children.
Youdim adds that one interesting frontier in the future of nutrition is the field of nutrigenomics, which involves using genetic studies to determine an appropriate and highly individualized diet for a person based on their DNA.

I’ve tried every which way to get my picky eaters to munch on veggie sticks or nibble flax crackers for a mid-day snack. No can do.

They want the packaged treats full of bright colors and galactic flavors. Since I try to steer clear of sugar-loaded goodies, offering them healthy-yet-kid-friendly snacks has always been a challenge. A touch of natural sugar, no preservatives or artificial flavors – is that too much to ask?
I recently came across a recipe for homemade gummy bears, and that set my wheels in motion. A little research for the best ingredients had me making a bee-line to the natural grocery store for grass-fed gelatin, stevia, and organic fruit juice. I gathered my ingredients, dug out my bear-shaped silicone molds, and got to work. Before I knew it, I had a whole bowl of healthy, snack-worthy Paleo gummy bears. To my surprise, they got a solid thumbs-up from my hard-to-please taste testers. Protein, all natural colors and flavors, and naturally sweetened? They’ll definitely be on snack rotation at our house from now on!

I can hear you ask, wouldn’t have been easier to go out and buy a bag of store-bought gummies? Yes, but since their first ingredient is corn syrup, and I’m trying to avoid highly processed, refined sugar that causes blood sugar to skyrocket, store-bought is out. A little further down the ingredient list comes artificial flavors, wax, and artificial coloring. Those are on my no-no list, too, as my goal is to use whole, clean ingredients to feed my family. My homemade recipe allows me to control the ingredients, and I can adjust the amount of natural sugar that goes in.
Now it’s your turn to whip up a batch of cute little Paleo gummies. Vegans and vegetarians, note that gelatin contains animal byproducts.
After you’re done, stick around to find out why these gummies are so much healthier. After that, I have some additional gelatin-based recipes for you.
Naturally Sweetened Homemade Gummy Bears

Yield: 1 batch gummy bears (approx. 50 gummy bears)
Prep Time: 10 minutes
Total Time: about 1 hour
1 cup organic fruit juice
1 tbsp. fresh lemon juice
3 packets (3 tbsp.) unflavored gelatin
6-8 drops stevia
Coconut oil nonstick
Spray a silicone candy mold with nonstick coconut oil spray. Gently dab excess oil from mold with a paper towel.
In a small pot, heat fruit juice to boiling. As soon as juice begins to boil, remove from heat and cool for 3-4 minutes. Whisk in lemon juice and slowly add gelatin, whisking well until all incorporated. Flavor with stevia to preferred sweetness.
Working quickly, use a dropper to fill mold with juice. Place in fridge until firm. Unmold gummies once set (this usually takes about an hour).

Need a silicone mold that works perfectly for homemade gummies?

We used these darling gummy bear molds, but any silicone mold with a kid-appealing shape like hearts or stars will do. Aside from the silicone mold and recipe ingredients, you’ll also need coconut oil spray and mini droppers for easily transferring the liquid into the mold.

I used blueberry, mango and strawberry fruit juice in this recipe, but any liquid will do. Pomegranate juice, grape juice and apple juice also produce amazing results. Try fresh-pressed juice, bottled “smoothies,” or green juice.

So, what makes these cute little bears so healthy?

We’ll start with gelatin, since it’s what makes these homemade gummies all Jello-like.

For me, gelatin brings up memories of church potlucks, where all the kids marveled in disbelief at the gelatin ring with shrimp suspended in it. It’s safe to say this was the only untouched dish at the potluck. I didn’t give much thought to gelatin other than the occasional bowl of Jello when I was sick. That all changed, though, after doing some research about its nutritional benefits.
Gelatin is derived from collagen, a protein found in the skin, bones, and cartilage of animals, and contains many important amino acids, including glycine. Glycine has been linked with improved memory and focused attention. As a supplement, gelatin is used for hair and nail growth, and is promoted for keeping skin healthy and dewy, as well as for easing joint pain. Gelatin’s anti-inflammatory effects can also tame inflammation of the gut, so for those of us with tummy troubles, it’s worth considering.
I look for grass-fed gelatin, since it’s free from preservatives, hormones and antibiotics. Grass-fed beef contains more than twice the omega-3 fatty acids (which are beneficial) than standard commercially-raised beef. I love that my kids are getting a healthy dose of fatty acids while munching on a tasty snack!
Now, let’s dive into the sweetener used in this recipe. If you aren’t familiar with stevia, it’s an herb from South America that’s used as a natural sugar substitute (in powder or liquid form). Stevia has zero calories and minimal effect on blood sugar. It’s ideal for someone like me—a health-conscious mom looking for a way to sweeten snacks without causing my kids to go into sugar overdrive. It’s FDA approved and is considered a safe alternative to sugar. Since it’s super sweet, a little goes a long way!

If stevia’s not your thing, you can swap it out for 3 tablespoons of honey, agave or brown rice syrup.
With all of gelatin’s health benefits, I’m convinced you’ll want to use it more often, especially in snacks like my homemade gummy treats. From gummies to marshmallows, your kids won’t mind a daily dose of gelatin in their snack food! Here are some other recipes to try:

Energy Greens Supergreens Gummies
Infuse your gummies with green goodness. Try these homemade Super Green Gummies made with green juice, green powder, a squeeze of citrus, and grass-fed gelatin. They may be green, but they’re incredibly yummy!

Bulletproof Coffee Gummies
Made with decaf coffee, you won’t need to worry about a caffeine buzz after munching on these Bulletproof Coffee Gummies. These java-infused snacks are chock full of healthy fats to keep you feeling full for hours. This would be a perfect snack to stash in my purse!

Homemade Snickerdoodle Marshmallows
Homemade Snickerdoodle Marshmallows are surprisingly simple to make. Perfect in hot cocoa, eaten on their own like candy, or plopped in a cup of hot cocoa. Delish!

Girl Scout Copycat S’mores
Enjoy s’mores with homemade honey-kissed marshmallows and good-quality dark chocolate. Swap out your regular for this healthier Girl Scout Copycat S’mores version. Don’t worry – they taste just as amazing as the original!

Paleo Snowballs
Bite into these deliciously sinful Paleo Snowballs to get to the creamy center. This Paleo Snowball recipe goes double duty, using gelatin in both the creamy center and on the marshmallow topping. They’re dairy-free, grain-free, and get a touch of sweetness from natural sugar.

Need a silicone mold that works perfectly for homemade gummies? We used these darling gummy bear molds, but any silicone mold with a kid-appealing shape like hearts or stars will do. Aside from the silicone mold and recipe ingredients, you’ll also need coconut oil spray and mini droppers for easily transferring the liquid into the mold.
I used blueberry, mango and strawberry fruit juice in this recipe, but any liquid will do. Pomegranate juice, grape juice and apple juice also produce amazing results. Try fresh-pressed juice, bottled “smoothies” or green juice…you can even swap in some red or white wine for a grownup treat!

People who love coffee really, really love coffee. They love the stuff so much that they even gave it its own holiday! International Coffee Day is officially September 29th, but let’s be honest: Isn’t every day Coffee Day? Celebrate by picking up some new ways to grind, new ways to brew, and new ways to slurp your favorite morning pick-me-up. Here are our favorite coffee-related items:

1. Let everyone know to tread lightly if you haven’t had your morning joe yet with a travel mug fit for royalty.

The Hot Stuff Thermal Mug from ban.do is just saying what everyone is thinking, and it’s doing it in a spectacular shade of gold. “But first, coffee,” the mug announces.

It holds 16 ounces of hot, steamy goodness. Any less would be a crime. Plus, the plastic lid is easy to open and close with a sliding cover, so you can sip on the drive.
Get it from Amazon.

2. These socks will save you from oversleeping … again.

We need coffee to get moving in the morning, and if we had these Coffee Socks from Saucey Socks, everyone would know it. They’re made of comfortable grey cotton, and they announce on the soles–that is, something people will only see if you’ve fallen asleep again–“If you can read this, please bring me coffee.”

This very important message is actually knitted into the socks, too, so it will never fade or flake. These make a great gift for men and women alike, and they’re totally machine-washable for easy maintenance.
Get it from Amazon.

3. Stir the truth in with your morning coffee.

The Mud Pie Caffeine Coffee Spoon and Spoon Rest speaks the truth. The ornate metal spoon is stamped with the saying, “Caffeine: The other vitamin C,” while the pot-shaped spoon rest simply says, “Perk up.”

It’s the perfect gift set because it solves all your problems at once: It lets you stir milk and sugar into your coffee, helps you celebrate the jolt that you’ve come to depend on, and it keeps coffee stains from accumulating on the table. What more could you want?
Get it from Amazon.

4. Get ready for your work day to change for the better, one toasty cup at a time.

The Mr. Coffee Mug Warmer keeps your java hot for those days when you just can’t seem to find the time to enjoy a sip. It’s ideal for the home or the office, but you’ll find ours right here on the work desk.

Just plug it in, switch it on, and set down your cup. The Mug Warmer will do the rest. Get rid of those cold coffee blues!
Get it from Amazon.

5. Never water down your iced coffee drinks again.

Whoever invented coffee ice deserves a Nobel Peace Prize, and this Cool Beans Coffee Ice Cube Tray is a great way for you to find out why. It’s a coffee-brown silicone tray that makes eight ice cubes shaped like giant coffee beans so you can sip in style.

Just fill with cool coffee and leave it in the freezer overnight. By tomorrow morning, you’ll be ready to make a cup of iced coffee that won’t get watered down no matter how much melting occurs.
Get it from Urban Outfitters.

6. When you’re ready to transition from coffee to espresso, this is the way to do it.

If you like coffee, you’ll love espresso. Make your own or just brew a better cup of regular coffee with the AeroPress Coffee and Espresso Maker.

It’s easy to use, and lots of coffee lover agree it makes a superior cup. Just throw in an included microfilter, add two scoops of ground coffee or espresso beans, insert the presser, and fill with very hot (but not boiling water). Stir it all together and press gently for about 30 seconds. That’s all it takes.
Get it from Amazon.

7. Brew a better cup of joe.

You’ll never know what you’ve been missing until you try a cup of coffee brewed with the Chemex 8-Cup Classic Glass Coffeemaker. It takes a little more effort than your classic drip coffee maker, but you make up that time with the super-simple clean-up, and the taste would be worth twice the work.

Insert a filter and put on your kettle. You do have to spend a few minutes pouring the water in and letting it drain, but all you have to do to clean it is compost the filter and rinse the elegant glass carafe. Oh, that’s another thing: this looks great on the shelf.
Get it from Amazon.

8. Speaking of filters…

The magic of the Chemex is that all the brewing takes place in the Chemex Bonded Filter itself. That way, it doesn’t pick up old residue or plastic funk like a traditional drip coffee maker.

This is a set of 100 disposable filters, which seems like a lot, but once you taste the end result, you’ll want it again and again. You’d better pick up a few of these.
Get it from Amazon.

9. Coffee’s good for more than just drinking, you know.

Coffee grounds make a great exfoliant, as evidenced by Meant The Wonder Polish Toning Body Scrub. Among other goodies like avocado and argan oils, this cleanser includes fine granulated sugar and coffee grounds to gently remove dead skin cells all over the body.

As it cleanses, the delicious odor of coffee will help to wake you up during your morning shower. This stuff is the secret to beautiful skin, and to waking up on time.
Get it from Urban Outfitters.

10. Breakfast makes you beautiful. It’s true.

Coffee and oatmeal are the secret ingredients to just one of the two luxury bars of soap in the Charles & Lee Soap Bar Duo. The coffee and oatmeal soap gently exfoliates while giving you a jolt with the delicious odor of fresh java.

For those days when you need a really deep clean, the charcoal and pumice bar packs powerful and natural cleaning power into a small package, and it smells amazing with its masculine leather and citrus scent.
Get it from Urban Outfitters.

11. Coffee’s pretty good for your lips, too, and not just while you sip.

Frank Body Lip Scrub and Lip Balm work together to keep you at your most kissable. Even better, they both contain natural coffee essence to keep you on your feet.

Say goodbye to flaky lips. Say hello to an invigorating blast of coffee flavor.
Get it from Urban Outfitters.

12. Make your espresso on the go. Well, not while you’re driving. But any other time.

The Espro Travel Coffee Press is a totally portable, stainless steel espresso-making machine. Literally.

It uses an ultra-fine double filter to keep grounds out of your brew, and it even doubles as a coffee mug. Campers, rejoice. In fact, everyone’s going to want one of these.
Get it from Amazon.

13. Let your T-shirt tell the world what you’re all about.

Pick up this Relaxed Graphic Crew Neck Tee from Old Navy to announce your shared passions for mascara and coffee. Because that’s what it says: “MASCARA & COFFEE.”

This is a 100-percent cotton T-shirt with an attitude. If it isn’t perfect for you, we’re betting you know someone this describes. Maybe it’s time for a gift?
Get it from Old Navy.

14. Who has time to brew a whole pot anymore?

Well, that’s why they invented the Keurig K575 Single Serve K-Cup Coffee Maker. You can even brew a 12-ounce cup with this one.

Brewing a great cup has never been so simple. Slap in a K-Cup Pod, choose your size and your concentration, and wait a few seconds. Clean-up is just a question of popping out the pod. It turns out we’ve been making coffee wrong this whole time!
Get it from Amazon.

15. You’re going to need a place to store those K-Cup Pods, of course.

That’s where the K-Cup Coffee Pod Carousel Holder comes into play. It’s like a little display for your K-Cup Pods. It even spins to give you access to more flavors than ever.

The black powder-coat finish fits in with just about any decor, and this thing holds up to 24 pods. Store those pods in style!
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16. Of course, the best brew begins with a great grind.

When you’re ready to take the leap into whole beans, as all true coffee connoisseurs eventually do, start with the JavaPresse Coffee Company Manual Coffee Grinder.

It gives you 18 simple-to-use settings to get the grind just right no matter what method you use to make the cup. Plus, it’s got a manual crank, so you’ll never run out of batteries, and you can work on your arm muscles while you make your morning coffee!
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We live in an age when packaging counts as much as, if not more than, the actual product itself. Food packaging is the first thing we see when we’re grocery shopping, and clever marketing terms can easily fool even the most careful person into believing they’re making a healthy choice.
While the U.S. Food and Drug Administration (FDA) strictly regulates the type of language that can be used to market food, there are enough loopholes that certain terms can be used with few, if any, consequences to the manufacturer.

So, have you been duped into buying a product you thought was healthy, only to take a look at the nutrition label on the back once you’re home and realize that it’s full of preservatives, sodium, and refined ingredients?
You aren’t alone.
Research shows that the more label conscious you become, the more likely it is you’ll be fooled into buying a product via deceptive labeling. It can happen to the best of us; these days water is being labeled “gluten-free” (which, while technically true, isn’t a health claim that needs to advertised), and sugary smoothies are advertised as “low in sodium” without mention of the fact that fruits and fruit juices are naturally low in sodium, but very high in sugar.

The frustrating thing about deceptive labeling is that it isn’t just one or even a dozen brands that use this form of marketing. Cristel Moubarek, a registered dietitian and owner of food consulting business nutriFoodie, explains:
“Almost any brand can have false advertising and there’s no one brand or food that would be specially identified as such always. There’s some branding that looks at what others do and copies them, which is just a form of bad marketing efforts. Marketing also constantly changes, and it’s really hard to attack a specific brand or food item of a specific label, as that won’t be a sustainable stance. It may be applicable today, but completely unrelated tomorrow.”

So what’s the best strategy for successfully navigating deceptive food packaging?
Educating yourself and being aware of marketing tactics is a great place to start. As part of her services, Moubarak offers guided grocery store tours that aim to empower shoppers to make healthy choices for themselves without getting distracted by deceptive labeling.
Her most important piece of advice?
Pay attention to the labels on the back of the packaging, not the front!

Any information found on the back label is what the company is legally obligated to tell you, including nutrition facts and ingredient lists. Pay special attention to the first three ingredients. These are the ingredients that weigh the most and make up the bulk of the product.
Unless you have the time to study every single label, Moubarak suggests using this technique when trying out new products or picking out old favorites.

1. Gluten-free

One of the biggest health crazes over the last decade has been the increase in gluten-free products. For people who suffer from celiac disease or who are sensitive to the effects of gluten, this has been an amazing time to grocery shop for new products that are safe to eat.

FDA packaging laws cover two types of gluten-free products—those that have been manufactured to be gluten-free and those that are naturally gluten-free. A tricky marketing problem arises when products that are naturally gluten-free, such as water or vegetables, are marketed as specialty products. Because gluten-free is still such a trendy term, companies sometimes slap that terminology on there and charge more for products that never contained gluten in the first place.

2. Probiotic

We’ve all seen Jamie Lee Curtis on TV telling us about how great she feels and how “regular” she is because of all the probiotic-laden yogurt she’s been eating. Yogurt with added probiotics is marketed as a healthy cure for almost any stomach ailment, no matter what it happens to be.

And while brands like Activia do have probiotics, they can also contain cane sugar as a second ingredient and rely on several thickeners to keep the texture creamy while maintaining their low-fat status.
Although plain Greek or Balkan-style yogurt may not be advertised as special probiotic yogurt, they are both cultured, which means by definition they’re teeming with gut-healthy probiotics (as are all fermented foods).

3. Organic

Over the last 20 years the organic food market has exploded into the mainstream. In 2016 alone, U.S. consumers spent $43 billion on organic products, accounting for 5.3 percent of all food sales combined. The good news is that organic products are more affordable and accessible than ever before.

The bad news? Food marketers have jumped on this opportunity to overcharge and make overblown health claims about products that are naturally organic but still unhealthy despite their organic ingredients.
For example, a package of organic gummy bears might sound healthier in theory, but a package of gummy bears, organic or not, is still just a package of sugary candy.

If choosing organic is important to you, whole foods such as produce, dairy, and canned goods are your best bet.

4. No Added Sugars

The “no added sugars” label is about as deceptive as they come if you’re someone who has high blood sugar or diabetes. According to FDA guidelines, any food can be labeled “no added sugars” or “without added sugars” as long as sugar or any ingredient contained sugar isn’t added during processing.

What does this mean for the concerned label-reader? Essentially any product, whether it’s ice cream, ketchup, or applesauce, can contain as many naturally occurring sugars as needed to keep the product tasting sweet, as long as more sugar isn’t added while it’s being made. If excess sugar is detrimental to your health or you’re just trying to cut back, it’s always a better idea to read the back nutrition label and look for low-carb (and therefore low-sugar) options instead.

5. Natural

A 2016 Consumer Reports survey found that over half of the participants purposefully sought out food that was marketed as being natural or containing natural ingredients. Food marketers are well aware of this bias and exploit it as much as possible.
Why would they do that? The answer lies in the fact that pretty much any product can be labeled “natural.”

What’s worse—many of the survey participants were convinced that the term also meant organic, preservative free, and made without genetically modified ingredients. The term is so controversial that the FDA has recently asked for suggestions from the public as to how it could be better regulated. After all, a bag of potato chips can be made from natural potatoes but it’s still a bag of potato chips that’s high in fat and sodium.

6. Low-Fat and Fat-Free

Low-fat and fat-free foods were all the rage throughout the ’90s and early 2000s. Ask anyone who had an interest in eating a healthy diet about this time period and you’re sure to hear tales of horrible-tasting low-fat ice cream and worst of all, fat-free cheese. Although perceptions on the nutritional value of healthy fats have shifted, there are still plenty of foods that are marketed as being low-fat or fat-free to the detriment of the buyer.
Fat is very flavorful, so it’s important to take a look at the nutrition label on the back of the product to find out what’s been added in place of fat to make the product taste good.

Moubarak gives the example of low-fat or fat-free peanut butter. While the idea may look good on paper, it’s likely that a ton of sugar and stabilizers have been added to keep the peanut butter palatable. Try to choose food that’s as close to its natural state as possible, and pay attention to serving sizes. The fat content may be higher and the serving sizes smaller, but the payoff in quality of texture and flavor will be huge.

7. Multigrain

Choosing the multigrain option whenever possible has been drilled into the heads of anyone remotely interested in eating for wellness. Fast food restaurants and grocery stores alike advertise multigrain bread as vastly superior to white bread.

The problem is that the term multigrain, although it sounds straightforward, doesn’t actually mean much of anything in terms of accurate food labeling. Multigrain bread, for example, often lists refined flour as a primary ingredient. It may very well have been made with a variety of grains, but all of them have had their highly nutritious germ and bran removed during processing.
Instead of searching for multigrain on the label, look for baked goods that advertise whole grains instead. They might still contain refined flour, but they’re legally obligated to also include whole grains, making them higher in fiber and ultimately more satisfying.

As consumers, it can be frustrating to know that the majority of our information about the food we buy comes from marketers rather than unbiased dietitians or doctors. But, as Moubarak explains, being able to identify what we want from food both in terms of nutrition and value empowers us as consumers to make healthier choices for ourselves and our families.

Despite best-laid plans, the reality is that almost all of us rely on fast food on days when there isn’t enough time to prepare a meal from scratch. We’re in good company. According to a Gallup poll conducted in 2013, 28 percent of Americans reported eating fast food at least once a week, while 16 percent reported having fast food several times a week.
The good news? Fast food chains have more healthy options than ever, and a nutritious and filling meal is now just a quick drive-thru trip away.

If you were to go by the lunches seen on social media and food blogs, you’d think that everyone else is going to open up picture-perfect Mason jar salads and intricately composed bento boxes once noon rolls around. As idyllic as this seems, the reality is that people—particularly millennials–are working longer hours and spending more money than ever on food outside the home.
Fast food chains are scrambling to benefit from this trend, and we can leverage that to the advantage of our schedules and our bodies.
Studying the effects of fast food consumption has traditionally produced some grim statistics; a study conducted over a period of 15 years by researchers at the University of Minnesota found a correlation between fast food consumption, weight gain, and insulin resistance leading to an increased risk for type 2 diabetes and obesity. That same study also concluded that people who ate fast food two or more times a week were at a higher risk than those who didn’t eat fast food.

But eating fast food isn’t all bad news. In fact, this is the time to be seeking out healthy menu items. Popular chains that were once thought of as entirely unhealthy are introducing menu items that cater to a more health-conscious audience.
The New Yorker article “Freedom From Fries” describes how consumer trends such as the demand for food transparency and quality ingredients have been driving the fast food industry’s shift toward healthier food options.
Gone are the days when being health conscious while eating fast food meant a small order of fries and a sad side salad made of limp lettuce and slimy cucumber slices. But it is still important to do some research before buying what you think is healthy. What appears safe in terms of calories and fat can often be the complete opposite.

So how do you choose the healthiest option at your favorite fast food restaurant? Registered dietician Lindsay Pleskot specializes in teaching and inspiring her clients to make healthy choices and was able to offer HealthyWay some practical advice on how to get the most nutritional bang for your buck from fast food menu items.
Pleskot explains that ironically, some of of the most deceptive items on fast food menus are salads. Fast food entrée salads are notorious for being marketed as healthy choices when in reality they often have sky-high calorie counts and large amounts of saturated fat and sodium.
The problem, Pleskot says, is that “we seem to automatically associate salads with health and nutrition but often they are loaded with tons of dressing and toppings that will add up quickly; think cheese, nuts, croutons, and bacon, to name a few.”

Pleskot also gives a few general rules for keeping your fast food on the healthy side. She advises keeping a close eye on sauces and condiments when possible, seeking out grilled instead of deep-fried items, and asking for the dressing on the side. A spritz of lemon juice on a salad is a calorie-free way to stretch out the dressing so that you aren’t stuck using the whole packet.
Whether you’re a Starbucks kinda gal or a devoted fan of Taco Bell, there’s something at every major fast food chain for anyone in need of a healthy meal in minutes.
Here we break it down by some of our favorite big names in the fast food game.

Starbucks

There are some mornings when your alarm clock fights a losing battle against a few extra precious moments of sleep. When even a bowl of cold cereal takes too much time, the food menu at Starbucks includes healthy options that will leave you feeling satisfied and full until lunchtime. Pleskot advises skipping the lemon loaf and ordering the Spinach, Feta, and Cage Free Egg White Breakfast Wrap to start your day.

With only 290 calories per serving, this savory wrap contains a very filling 19 grams of protein and 6 grams of fiber. Still feeling hungry? Pleskot suggests adding a fruit cup or veggies and dip to round out the meal.
Not all of Starbucks’ breakfast sandwiches are equally as healthy though. Be wary of their Sausage, Cheddar, and Egg Breakfast Sandwich,which has 500 calories and 28 grams of fat per serving.

McDonald’s

Although entrée salads from fast food restaurants have a bad reputation for being full of empty calories and saturated fat, there are definitely healthier options to be found if you do your research.

For example, McDonald’s Premium Southwest Salad with Grilled Chicken contains an impressive 350 calories, 11 grams of fat, 37 grams of protein, and 6 grams of fiber, which, as a whole, should keep you feeling satisfied for hours.
Compare the grilled chicken salad to McDonald’s Southwest Buttermilk Crispy Chicken Salad for an eye-opening example of how food preparation and high calorie salad toppers can make a huge difference.

Thanks to the deep fried chicken, shredded cheese, and fried chili-lime tortilla strips, this salad comes in at 520 calories and 25 grams of fat.

Taco Bell

Any item off of Taco Bell’s Fresco menu is guaranteed to have less than 350 calories and 10 grams of fat per serving. The Fresco Bean Burrito is a great vegetarian option for anyone looking to cut back on their meat intake.

With 350 calories, 9 grams of fat, 13 grams of protein, and a whopping 9 grams of fiber, this unassuming burrito packs a filling and nutritious punch for those days when you have no time to stop and eat.
While the Fresco menu at Taco Bell offers several healthy options, be wary of their regular menu items, as they can contain astronomical amounts of calories, fat, and sodium.

For example, the Cheesy Gordita Crunch Supreme contains 520 calories and 55 percent of the recommended daily intake of saturated fat.

Wendy’s

As many health-conscious Wendy’s customers will know, this fast food chain has had quite a few diet-friendly side options for a while now. Their side salads, baked potatoes, and chili are all smart choices even if you’re aiming for a complete meal.

Ordering an entrée, however, takes a little bit of research. Pleskot advises always “looking out for anything deep fried and breaded. For example, opt for sandwiches made with grilled chicken breast instead of a crispy chicken sandwich … it offers just as much protein without all of the extra fat, calories, and salt.”
Wendy’s Grilled Chicken Sandwich fits the bill perfectly, with 360 calories per serving, 8 grams of fat, and 35 grams of protein.
Compare this grilled chicken sandwich to Wendy’s Asiago Ranch Chicken Club. This deep-fried chicken breast sandwich is smothered in a creamy Asiago cheese sauce and topped with bacon. The damage? 660 calories, 33 grams of fat, and almost double the sodium.

In need of something more? Add a side salad or baked potato for extra energy without a ton of calories.

Dunkin’ Donuts

The key to eating a healthy meal at Dunkin’ Donuts is to make a healthy food selection and then stick to drip coffee, an Americano, or a cappuccino made with skim milk as an accompanying beverage.
The Turkey Sausage Wake Up Wrap contains a satisfying 280 calories and 15 grams of protein to get your day started.

Looking for a meatless but still filling alternative? Dunkin’ Donuts’ Veggie Egg White Flatbread is a vegetarian option that still contains plenty of protein with very little fat.
On the other hand, the Sausage Egg & Cheese on Croissant from Dunkin’ Donuts is an example of a nutritionally catastrophic breakfast menu item. With 700 calories per serving, 100 percent of the recommended daily intake of saturated fat, and sky-high sodium levels, this is one breakfast sandwich to steer clear of.

Burger King

Are you craving a burger but worry it will hinder your healthy eating goals? Believe it or not, a classic cheeseburger from Burger King is a relatively healthy choice when the need for a burger strikes. A single cheeseburger contains 270 calories and is fairly low in fat and sodium.
If you want to be even more virtuous and skip the cheese, a plain hamburger has only 220 calories and 8 grams of fat as is super low in sodium.
Feeling like a splurge? Pair a Burger King hamburger with a small order of onion rings to complete your traditional fast food meal with gusto.

While a Burger King cheeseburger may be relatively healthy option, beware the Bacon & Cheese Whopper Sandwich at all costs. Unlike a regular cheeseburger, this sandwich weighs in with 790 calories per serving and 51 grams of fat per serving.
It’s important to recognize that the problem with fast food isn’t that it’s fast; the issue is with how the food is prepared and the extra ingredients that are piled on for extra flavor. If fast food is a regular part of your diet, then stick to the tips in this article.
But, if it isn’t, take Pleskot’s advice about occasionally treating yourself to the real, greasy deal: “I think the first thing to consider when eating fast food or eating out in general is whether or not this is something you do all the time or is this a once in a while treat? If it really is just once in a while, enjoy your favorite and eat it mindfully!”

Let’s admit it: We love fast food.
American adults get about 11.3 percent of their total daily calories from fast food, according to the Centers for Disease Control and Prevention (CDC). For many consumers, the convenience of a quick burger or chicken sandwich is worth the extra calories—not to mention the loads of salt and sugar that come with a typical fast-food meal.

That might be changing in the near future, though. You might already know about Amy’s Kitchen, since the company’s all-vegetarian products can be found in many U.S. grocery stores. Maybe you’ve tried one of their cheddar burritos, a veggie burger, or a microwavable meal.
But recently, Amy’s Kitchen broke out of the chilly confines of the freezer section.

The company now operates a brick-and-mortar fast-food restaurant—complete with a drive-thru window—in Sonoma County, California.

The restaurant, located in Rohnert Park, California, features a barn-like look and chic decor.

The interior is decked out with shades of turquoise contrasted by bright orange, giving Amy’s a unique look that you won’t find at any other fast-food joint.
The food is affordable. The Amy—a double-veggie burger with cheese, lettuce, tomato, onion, pickle, and a secret sauce—costs $4.29. Vegan consumers can choose vegan-friendly “cheese” for their burgers, or could opt for Amy’s Mac ‘n Cheeze for $4.69 instead.

Customers can also pick up pizzas (both vegan and vegetarian), chili, burritos, and, of course, salads. Everything is vegetarian, and everything’s geared toward diet-conscious diners. That’s not to say that everything is low in calories, but in general, you’ll find healthier options than what you’d get at your local burger joint.
The menu options are also environmentally sustainable, according to the company’s website. All the packaging is compostable, and even the straws for the milkshakes are made from biodegradable paper.
“My parents had an organic garden in L.A. in the ’50s and they taught me to always eat healthy and to never eat things I couldn’t pronounce,” Rachel Berliner, who founded the company with her husband Andy, told CBS News.

Andy told CBS that he knew the restaurant was a “real risk.”
“I still had trouble visualizing people coming to an organic vegetarian drive-thru,” he admitted. “And they just—they were lined up around the block.”

Currently, the only way to try Amy’s Drive Thru is to visit the Rohnert Park location.

However, the restaurant’s popularity will likely prompt expansion. Business blog Fast Company reports that Amy’s Kitchen is planning a second location and suggests we could see the all-veggie approach spreading quickly throughout the United States.

The market for vegetarian- and vegan-friendly foods is expanding, according to a report from information analysis company GlobalData. The firm’s research showed that 6 percent of Americans claim to follow a vegan lifestyle, up from 1 percent in 2014.
Because Amy’s Drive Thru also offers gluten-free options, they could appeal to another growing market. The Gluten-Free Agency reports that 44 million people adhere to gluten-free diets.

But Amy’s biggest market might not have specific dietary considerations; they might just be typical American adults looking for a fast, affordable, and healthy meal. For the founders of Amy’s Kitchen, that’s perfectly fine.
“If somebody’s hungry, I want to feed them,” Rachel told CBS. “I can be in a meeting and I hear in the background, ‘Oh, I’m really hungry,’ I’ll say excuse me, I’ve got to go feed this person.”

What if dessert were actually healthy? It can be! We’ve taken a crowd-pleasing fruit pizza, switched up a few key ingredients, and created a healthier version of the original that’s downright delicious and surprisingly good for you.

Our recipe showcases a rainbow of vibrant, antioxidant-rich fruit sitting atop a fluffy cloud of coconut cream and a scrumptious paleo cookie. We’ve stuffed this delightful dessert full of wholesome ingredients, swapping out the refined sugar for honey and making it all gluten free and paleo friendly.

A slice of this fruity treat has enough nutritional power to serve for breakfast, yet makes a stunning and delicious dessert for any party or special occasion.

We’ve kept the ingredient list to a minimum, packing in high-nutrient foods that support your overall health. Simple, good-quality ingredients make all the difference.

Fresh, ripe fruit, a five-ingredient paleo crust, and a three-ingredient coconut whip are all it takes to bring this healthy dessert together.

Perfect for breakfast, brunch, or dessert, this fruit pizza satisfies while providing the balanced nutrition your body needs. With a recipe this easy and straightforward, our paleo version of fruit pizza will become your new favorite. Why not serve a celebration-worthy dessert that’s both delicious and incredibly good for you?

Let’s talk crust…and not the sugar cookie kind! We’ve kicked refined flour and saturated fat to the curb, creating a five-ingredient paleo sugar cookie dough that’s full of healthy fats and protein. The best part? It tastes amazing!

We’ve replaced the flour with a combo of finely shredded unsweetened coconut, almond butter, egg, and coconut sugar. That gives the dough a good dose of protein to keep you feeling full long after eating.

Protein also keeps your body’s metabolism going throughout the day.

Almond butter and coconut cream contribute healthy fats to this recipe, aiding in stabilizing blood sugar and taming inflammation. The combo of high-quality fat and protein is like a one-two punch to keep you feeling full and satisfied—all that nutrition in one delicious crust!

Ripe berries, juicy sliced mangos, and any other fresh fruit you can imagine can be piled high on this dessert pizza! Fruit is packed with vitamin C, a powerful antioxidant that boosts the immune system. It’s also packed with fiber, which keeps you satisfied after you eat and provides blood sugar stability.

What about the dairy? We wanted to keep this dessert dairy free for all those who are lactose intolerant and have sensitive tummies. So we swapped out the usual cream cheese filling for coconut cream. (Want to know more about a dairy-free diet? Check out this article about what you gain from cutting out dairy.)

When making the whipped coconut cream, use coconut cream or two cans of full-fat coconut milk. Chill the cans overnight, which will harden the fat in the coconut milk. About 15 minutes before you’re ready to whip, chill your mixer’s whisk attachment and bowl.

Carefully open the can of coconut milk, discard the liquid, and place the hardened cream in the bowl. Whip on high for a few minutes, adding sweetener and extract. Voilà! A dairy-free alternative to whipped cream.

Since coconut has many amazing health benefits, we thought we’d share some of them. Coconut oil is a unique saturated fat that has a medium-chain triglyceride formation. It raises levels of “good” cholesterol, decreasing the risk of heart disease.

Coconut oil also contains lauric acid, which can aid in balancing your intestinal flora and help prevent topical and internal infections. Coconut oil also boosts your immune function, may improve energy levels, and protects from a wide assortment of degenerative conditions.

This recipe swaps out refined sugar for raw honey and coconut sugar. Imagine bees picking up trace elements while going from plant to plant, then going back to the hive.

The honey they make contains small amounts of minerals like zinc and selenium, as well as some vitamins. It also has antibacterial qualities that keep it fr
om spoiling. Although honey has more calories than sugar, it’s sweeter, so you’ll end up needing less of it to sweeten a dessert like this one.

Coconut sugar also contains trace amounts of vitamins and minerals, and contains a fiber that may help people with diabetes keep glucose levels in check. I think we picked some clear winners!

Without further ado, here is our healthier fruit pizza. Take a peek at how it’s done in the video, then look below for the full recipe and other tasty alternative fruit pizzas.

Paleo Fruit Pizza

Yield: 8 servings

Prep Time: 20 minutes

Total Time: 1 hour

2 cups finely shredded unsweetened coconut

3/4 cup coconut sugar

1/2 cup almond butter

1 egg

1 (15 oz.) can coconut cream, chilled

2–3 tbsp. raw honey

1/2 tsp. pure almond extract

1 cup finely diced strawberries

1 cup finely diced mango

1 cup finely diced pineapple

4 kiwifruits, peeled and finely diced

1/2 pint blueberries and/or blackberries

Heat oven to 350 degrees F.

In a large bowl, mix together coconut, coconut sugar, almond butter, and egg until a thick dough forms. Spread on a parchment-lined pizza sheet. Cover with a second piece of parchment and use a rolling pin to roll dough to 1/4″–1/2″ thick. Remove top piece of parchment before baking.

Bake for 13–15 minutes, or until the edges of the pizza begin to turn golden. Allow to cool completely.

Open coconut cream, drain out any excess water.

In a stand mixer fitted with a whisk attachment, beat coconut cream on high until light and fluffy, about 5 minutes. Fold in honey and almond extract. Spread atop cooled cookie crust.

Arrange fruits atop the pizza. Serve immediately or refrigerate until ready to serve. For best results, serve within 3 hours.

Sprinkle on extra toppings for a special treat!

Toasted coconut, sliced almonds, dark chocolate drizzle, dark chocolate chips or shavings, gluten-free granola, dusting of cinnamon, seeds (poppy, chia, hemp, sunflower), garnishes (mint, basil, or edible flowers like nasturtium).

Need fruit ideas? Here are a few, but let your imagination run wild.

Mandarin oranges, clementine segments, strawberries, blackberries, blueberries, raspberries, pineapple, kiwi, banana, peaches, mango slices

Tips

– Create an extra elegant and beautiful dessert by using dragon fruit, oranges, grapefruit, and figs.

– Sticky dough dilemma? Oil your utensils with coconut oil before making the dough. You may need to ditch your utensils and mix with your hands. If so, rub coconut oil on your hands to prevent sticking.

– For a frosting shortcut, use coconut milk yogurt (like COYO). It won’t whip up fluffy, but it makes a tasty swap.

– Make this recipe vegan by replacing the honey with maple syrup and replacing the egg with a flax egg.

– Whip up a flax egg by mix 1 Tbsp flaxseed meal with 2.5 teaspoons water. Allow to thicken for 5 minutes before adding to the recipe.

– Make sure to slice the fruit thinly.

– If you have little ones afoot, let them help decorate!

– Change up your fruit depending on what’s in season—citrus for winter, pears and apples for fall, fresh berries in summer.

Want even more delicious and healthy fruit pizza recipes?

No-Bake Paleo Fruit Pizza

Sneak in even more healthy omega-3 fatty acids with a no-bake paleo fruit pizza with a flaxseed crust. (Source: Physical Kitchness)

Paleo Chocolate Fruit Pizza With a Brownie Cookie Crust

Chocolate lovers rejoice! This paleo chocolate fruit pizza has a brownie cookie crust. Don’t worry—this indulgent dessert still has major health benefits. (Source: Joy Food Sunshine)

Paleo Fruit Tart With Banana Pastry Cream

Have a hankering for banana cream? This paleo fruit tart has a dreamy layer of banana cream to satisfy your sweet tooth cravings the healthy way! (Source: Thriving on Paleo)

America loves fast food, and that’s not something most of us are proud of.
According to a 2013 report from the National Center for Health Statistics (NCHS), Americans consumed about 11.3 percent of their total calories from fast food from 2007 to 2010. That’s a lot of hamburgers, fries, and milkshakes.
There’s some evidence that we’re gradually changing our habits. The fast-food industry showed no traffic growth in 2016, and in the same year, soda consumption fell to a 30-year low.

Still, while we’d love to swear off fast food once and for all, it’s often the easiest option, and during a busy work week, convenience means something.
Instead of making promises we can’t keep, we reached out to several nutritionists, dietitians, and fitness coaches to find out which fast food items deserve a hard pass when we do end up in the drive-thru. Again.
Here’s what we found.

1. Beware of the salads.

If you’re trying to eat a healthy diet, you might decide to avoid burgers and chicken sandwiches in favor of a delicious salad. After all, what’s healthier than vegetables?
Quite a few things, it turns out.

“When ordering salads, always get the dressing on the side and add in only a limited amount,” says Laura Arndt, NSCA-CSCS.
Arndt is the CEO of Matriarc, a company that specializes in pregnancy and postpartum health. She has a degree in exercise science and is a certified personal trainer. She notes that restaurants often over-dress their salads for an obvious reason: It tastes good.
Take, for example, McDonald’s Southwest Grilled Chicken Salad. With 350 calories and 9 grams of sugar, it’s far from the worst item on the chain’s menu. Add in a packet of the Newman’s Own Creamy Southwest Dressing, though, and you’re looking at another 120 calories, 3 grams of sugar, and 8 grams of fat.

The simple solution is to cut down on the amount of dressing you use.
“You do not need the entire packet of dressing to still have the flavor,” Arndt notes. Sure, you’ll feel a bit wasteful as you throw away that half-used packet of dressing, but your waistline will thank you.

2. Flavored coffee drinks are typically packed with sugar.

Sticking with coffee? Watch out for flavored brews. After all, that “flavor” has to come from somewhere.

“Flavored coffees, smoothies, and beverages tend to be very high in sugar and low in nutrients,” Arndt says. “Order your drinks plain, with skim or low-fat milk, and add your own flavoring.”
Research your choices before you order. Starbucks’ Vanilla Sweet Cream cold-brew coffee, for instance, has about 110 calories per grande serving. The numbers quickly add up if you’ve got a mean caffeine habit, so if possible, start taking your coffee black.

3. Oh, and you really don’t want to get addicted to blended drinks.

“Avoid milkshakes, Frappuccinos, and McFlurries,” says Janis Isaman, nutrition coach and owner of Calgary-based My Body Couture, a private fitness studio.
That’s not an exaggeration. A venti serving of Starbucks’ Salted Caramel Mocha Frappuccino packs in 570 calories, 470 milligrams of sodium, and 92 grams of sugar.
Isaman goes on to say, “High-calorie foods are … on my list of things to avoid, but highly caloric hamburgers at least include some useful nutrients, whereas I simply don’t see the nutritional value in any of these drinks, which can have upwards of 750 calories.”
You can cut some of those numbers by choosing non-fat milk and skipping the whipped cream, but as Isaman points out, what’s left is still mostly empty calories.

4. You need to sidestep certain side dishes.

This warning really applies to all sides, but fast-food coleslaw is especially nefarious, according to registered dietitian and nutritionist Susan Stalte.
Stalte notes that while coleslaw might seem healthy, it’s often chock-full of unnecessary calories.

“The item that is generally a must-skip is coleslaw, specifically the one that was sold by Chick-fil-A,” she says, noting that Chick-fil-A has other options that she considers diet friendly. “It’s usually made with a ton of mayonnaise and can be almost as many calories as a meal.”
Chick-fil-A discontinued their coleslaw in 2016, releasing their recipe while announcing the move. Unsurprisingly, the side was packed with sugar. KFC currently offers a coleslaw that weighs in at a hefty 170 calories per serving.
Although Stalte isn’t a fan of counting calories, she does recommend looking at basic nutrition facts before ordering any item, even if it seems nutritious on the whole. If the item has a massive caloric load, you’ll probably want to avoid it, regardless of how much cabbage you see on the plate.

5. Don’t treat lunch meats as a safer alternative to burgers.

Maybe you’ll skip the burgers and pick up a nice sub sandwich. That’s a fairly healthy choice, right?
Probably not. Lunch meats aren’t necessarily healthier, as they’re highly processed.
The American Institute for Cancer Research warns that processed meats can increase the risk of certain cancers. Most of those meats also have high levels of sodium, which can cause high blood pressure.
“Unless you are getting the chicken breast, you are eating highly processed meat that is full of nitrites and tons of sodium,” says Hope Pedraza, a certified personal trainer (ACSM), nutrition coach (NAFC), and the founder and creator of inBalance, a fitness and wellness studio located in San Antonio, Texas.

A 6-inch cold-cut combo from Subway contains 1090 milligrams of sodium, according to the company’s website. The U.S. Food and Drug Administration (FDA) recommends consuming fewer than 2,400 milligrams of sodium per day, so lunchmeat certainly seems problematic.
“Nobody wants high blood pressure from eating a sandwich,” Pedraza says.

6. Let nature be your guide, but don’t always trust your eyes.

Sofia de Campos Pereira, PhD, is a health coach at Best Health Best Life. She’s got a simple rule for eating out: Order foods that look like what you’d find in nature.
“That is, [look for] whatever foods are least processed before they were cooked and served,” de Campos Pereira says.

That might mean skipping out on the chicken nuggets—or at least the fried nuggets. Grilled nuggets are less likely to use huge amounts of nitrites and sodium, and the lack of breading cuts the calorie count quite a bit.
Chick-fil-A’s fried nuggets, for instance, have roughly 260 calories and 980 milligrams of sodium per 8-nugget serving. The company’s grilled nuggets contain 140 calories and 440 milligrams of sodium.
But while de Campos Pereira says that the eye test is useful for evaluating food, it’s not perfect.
“It’s important to be aware that sometimes what we think we are eating is not at all what we are eating,” she explains, “like for example, [some] cheeses, which are almost 50 percent potato starch.”

7. Condiments can be pretty dangerous, too.

“Order sandwiches plain to avoid high-calorie condiments,” Arndt says. “This also goes for chicken nuggets.”

Condiments might seem like a harmless addition, but just a dollop can significantly increase the amount of sugar and salt in your meal. A packet of McDonald’s ketchup adds 10 calories, 90 milligrams of sodium, and 2 grams of sugar, and you know you never use just a single packet.
Other condiments can be much worse. Jack in the Box’s buttermilk dipping sauce has 130 calories per serving, while Chick-fil-A’s house dipping sauce has 140 calories and 13 grams of fat.

Some restaurants offer lemon slices, and a quick spritz of lemon can enhance the flavors of your meal without adding calories. If that’s not an option, look for simple, low-sugar condiments and limit the amount you use.

8. The breakfast platter isn’t the ideal start to your day.

If you’re getting fast food, you might as well get it for breakfast, since the basic components of the dish—eggs, breakfast meats, and potatoes—are pretty similar to what you’d find at home, right?
“Most major fast food chains offer some sort of breakfast plate that includes eggs, sausage, biscuits, and maybe some gravy or hash browns,” says Pedraza. “That doesn’t sound too bad [when you’re] reading it, but if we take a closer look, everything on the plate has been cooked with a ton of butter.”
The McDonald’s Big Breakfast, for example, lives up to its name, packing in a whopping 750 calories with 49 grams of fat—75 percent of the FDA’s recommended daily value for an average person. And it weighs in with 1490 milligrams of sodium.
“That type of plate, no matter where you get it, has more fat than you should have in your entire day,” Pedraza says, “It’s not good. And the amount of sodium in sausage at these places is unreal.”
“Unreal” isn’t much of an exaggeration, as a single McDonald’s sausage biscuit has 1050 milligrams of sodium (about 44 percent of the recommended daily value).

The big takeaway, according to our experts, is to avoid relying on your intuition. Whether you’re considering a breakfast sandwich, a salad, a wrap, or just about anything else, don’t rely on your gut (pun intended).
Quickly analyze foods with your smartphone, or better yet, plan your meals before you leave the house. An occasional fast-food meal won’t doom you to a lifetime of poor health, but by doing a bit of quick research, you can make a more informed choice.