Salt is a key mineral the body needs to regulate fluid balance, help with muscle contraction and nerve regulation. It also enhances the flavor of food and acts as a preservative, which is why it’s found in everything from deli meats to condiments. Too much sodium is linked to high blood pressure and heart disease, … Read more
Freezing cold brew coffee in an ice cube tray makes this chocolatey smoothie caffeine-charged without diluting the mocha flavor, as you would with ice cubes. It’s lightly sweetened with pitted dates and pumped up with protein thanks to plain Greek yogurt. Active time: 5 minutes Total time: 4 hours, 5 minutes Cold Brew Mocha Smoothie … Read more
Simple is good, especially when you can put all the ingredients for a comforting chicken soup in a slow cooker, shred the chicken and transfer the soup to glass containers — you can even pack some for lunch. Pearled barley is rich in beta-glucans, a special kind of starch that may help reduce cholesterol, and … Read more
Active time: 15 minutes Total time: 30 minutes Tortillas make the perfect nests to hold beans and eggs in this clever spin on the much-loved Mexican breakfast. Making your own refried beans takes just minutes, and you’ll cut out a lot of the sodium and fat typically found in canned versions. Huevos Rancheros Nests Ingredients … Read more
Frozen butternut squash cubes add body and nutrients to this simple one-pot macaroni and cheese. We’ve added chicken breast and baby kale to make this a complete meal. Substitute spinach or chopped chard if you like. By using whole-wheat macaroni, you can boost the fiber by around 3 grams per serving. (1) Active time: 15 … Read more
For a low-carb, lower-calorie twist on fajitas, skip the tortillas in favor of crunchy romaine lettuce. The leaves make for fun handheld “boats” that hold all the delicious fillings so you can enjoy the works—including avocado, salsa and sour cream. This is an easy meal prep option for lunch or dinner. If you’d like to … Read more
Prep breakfast the night before for a stress-free morning. Spiced apple- and walnut-infused oatmeal allows you to enjoy fall flavors anytime of the year! Protein-rich skim milk and nonfat plain Greek yogurt paired with fiber-rich oats make for a satisfying breakfast combo. Need a lighter breakfast? Omit the one tbsp of nut butter to trim … Read more
This cooling noodle salad is a popular dish during the dog days of summer in Thailand — plus, at less than 400 calories, it’s a filling main with 26 grams of protein. Bean thread noodles — also called glass noodles or cellophane noodles — are clear noodles made from mung bean flour. They have a … Read more
This hassle-free wrap makes healthy eating easy. Simply spread hummus onto a whole-wheat tortilla, and pile on the fresh ingredients! These keep well in the fridge, so you can make them in advance for on-the-go lunches, or cut them in half for party appetizers. Zucchini-Hummus Chicken Wrap Ingredients 1 cup (140g) shredded boneless, skinless rotisserie … Read more
Active time: 10 minutes Total time: 4 hours, 10 minutes Here’s an easy breakfast option that’s a cinch to prep the night before, and it packs an anti-inflammatory and antioxidant-rich punch thanks to the turmeric, ginger and blueberries (1, 2, 3). Whole-grain oats don’t have to be cooked if you stir in your favorite non-dairy … Read more