When I began my career reporting on nutrition, nobody could鈥檝e prepared me for how many high-protein stories I鈥檇 end up writing. It seemed like everywhere I turned, whether it was an influencer on TikTok or newly released scientific research, the health world鈥檚 biggest recommendation was to load up our plates with protein-dense foods. While we need protein, fiber should get just as much of the spotlight.

I interviewed nutrition experts to learn why fiber is essential for overall health鈥攁nd get their thoughts on some high-fiber recipes.

Fiber Keeps Glucose Levels in Check and Supports Gut Health

Fiber is a carb, and there are two types: soluble and insoluble. Soluble fiber dissolves in water and, according to most studies, helps lower your and , says , a registered dietitian based in Phoenix, Arizona. Insoluble fiber, on the other hand, is the 鈥渞oughage鈥� found in plant-based foods that supports healthy digestion and bowel movements, she explains.

According to the Centers for Disease Control and Prevention, adults should get between of fiber per day.

鈥淵ou鈥檒l find soluble fiber in foods like oats, lentils, apples, berries, and flaxseeds,鈥� says , a registered dietitian based in Fort Lauderdale, Florida. 鈥淚nsoluble fiber is especially abundant in foods like leafy greens, carrots, whole grains, nuts, and seeds.鈥�

Why Aren鈥檛 People Eating Enough Fiber?

According to the United States Department of Agriculture, most people eat only about daily. There are a few reasons for this. One is accessibility鈥攎any Americans have greater access to processed foods, which tend to be more affordable and widely available than whole foods like fruits and vegetables, Louati says.

Another major factor is : some people just don鈥檛 know which foods are high in fiber or how much they鈥檙e supposed to eat, she says. So if high-fiber foods aren鈥檛 easily visible or available, they鈥檙e often left off the plate.

How Much Fiber Should You Eat in a Day?

Rather than focusing on one type over the other, the goal is to eat a balance of both. That鈥檚 why, when it comes to the recommended daily intake, both insoluble and soluble fiber are lumped together, Geiger says.

According to the Centers for Disease Control and Prevention, adults should get between of fiber per day.

4 Delicious High-Fiber Snack Recipes, Approved By Nutritionists

Geiger says that adding plant-based meals to your diet is a great way to meet your fiber intake goals. I kept that in mind while searching for recipes to try. After I made them and tried them for myself, I asked my experts if these recipes got the green light. Spoiler: they did.

Plus, these snacks are super easy to make and carry, so you’ll definitely want to bring them with you on your next outdoor adventure.

1. Berry Booster Smoothie

I came across a vibrant pink, fiber-rich from that looked delicious.

Ingredients:

• 1 cup unsweetened almond milk
• 1 cup frozen mixed berries
• 陆 cup plain Greek yogurt
• 1 tablespoon chia seeds
• 1 tablespoon
• 1 pitted date
• A pinch of cinnamon powder

搁别肠颈辫别:听

1. Add each of the ingredients to a blender.
2. Blend until smooth.

This recipe delivers a two-cup serving of smoothie and provides nearly 12 grams of fiber. (Follow along with me as I make this delectable smoothie in the video below.)

鈥淪eeds are a fiber-rich food,鈥� says , a registered dietitian based in Boulder, Colorado. Chia seeds, hemp seeds, and even the tiny seeds in berries contribute a solid fiber boost, plus the addition of dates helps bump up your intake even more.

If you want an added fiber boost, Louati recommends using frozen raspberries as your berry base. Just one cup has over 11 grams of both soluble and insoluble fiber. So if you swapped out the mixed berries for raspberries, this recipe would deliver about 17 grams of fiber.

The Verdict: Filling, Creamy, and Naturally Sweet

This recipe doesn鈥檛 include any added sweeteners, so I was a little hesitant about the flavor at first. But after spending a few minutes blending it up and taking a sip, my doubts disappeared. The date and berries added a honey-like sweetness, and the texture came out creamy. I packed it in an to keep it cold and sipped it as I powered through my hike.

2. No-Bake Chocolate Peanut Butter Bites

I love any kind of sweet treat that comes in miniature form. So when I came across a TikTok recipe for fiber-rich no-bake chocolate peanut butter balls by , I was all in. The video didn鈥檛 include exact measurements, but I got the gist of her recipe. (This recipe yields about ten bites.)

Ingredients

• 1 cup rolled oats
• 录 cup coconut flakes
• 录 cup
• 陆 cup dark chocolate chips
• 陆 cup smooth peanut butter
• 2 tablespoons maple syrup
• 2 tablespoons cacao nibs
• 1 scoop

Recipe

1. Combine all of the ingredients in a medium bowl.
2. Using a spoon, mix all of the ingredients.
3. Scoop about ten portions of the mixture and roll each one into a ball.

The BEST high fiber chocolate peanut butter protein balls (Oats, coconut shaving, ground flaxseed, dark chocolate chips, peanut butter maple syrup, protein powder, cocoa nibs)

鈥淥ats are rich in soluble fiber,鈥� says Louati. 鈥淔laxseeds are another fiber powerhouse, offering nearly four grams of mostly soluble fiber per tablespoon.鈥� While the small amounts of coconut flakes and cacao nibs aren鈥檛 particularly high in fiber, they still add about five grams in total to the whole recipe and bring great texture to these bites.

Each chocolate peanut butter ball offers about four grams of fiber, and snacking on a few throughout the day can satisfy your sweet tooth and help you get closer to your daily fiber goals.

The Verdict: Chewy and Irresistible

These no-bake chocolate peanut butter bites took less than ten minutes to mix and roll. From there, you can let them firm up in the fridge, or, if you鈥檙e impatient like me, dig right in. I loved the chewy texture and cocoa-nutty flavor. I packed a few in a container, and whenever I needed a quick snack during my hike, they were easy to grab and surprisingly filling.

3. Crudit茅s to Go

Recently, while hosting family, I planned a mountain trail outing for all of us. To get everyone ready, I packed a variety of snacks, including crudit茅s (which, in French, means raw vegetables).

I found the recipe in , and what I appreciate about this crudit茅s idea is that it鈥檚 more of a guide than a strict formula, letting you mix and match based on what you have. For a personal-sized version with nearly 16 grams of fiber, I recommend filling a container with a range of veggies and add-ins.

Ingredients:

• 陆 cup baby carrots
• 2 small sweet peppers (whole)
• 陆 cup cucumbers (sliced)
• 陆 cup steamed broccoli
• 陆 cup green beans
• 录 cup kimchi
• 陆 cup hummus

Recipe:

1. Place all of the washed and steamed vegetables in a container.
2. Then, add the sides like kimchi and hummus to the same container.

鈥淎 crudit茅s platter is a beautiful and practical way to load up on fiber-packed vegetables,鈥� says Louati. 鈥淣ot only does it offer a vibrant display of colorful, nutrient-rich foods, but staples like broccoli, carrots, and kimchi deliver a generous dose of fiber.鈥�

The Verdict: Refreshing and Satisfying

Getting more than half of the recommended daily fiber from a snack is always a huge perk in my book. Beyond the 15 grams of fiber in this personal crudit茅s plate, I appreciated its light and refreshing taste. During a break on my hike, munching on crisp cucumbers and dipping cold carrots into cool hummus made for the ideal recharge. I also loved being able to use up leftover veggies from my fridge before they went to waste.

(Pro tip: pack everything in an to keep everything chilled.)

4. Lentil Pastelitos

Pastelitos, or empanadas, are one of my favorite ways to sneak in veggies or legumes. So when I found this recipe from , which fills flaky dough with a Puerto Rican-style lentil mixture, I was sold before I even tried it.

To make these pastelitos, use to save time鈥攐r make your own using , which I鈥檝e tested and am a fan of.

Ingredients:

• 1 tablespoon olive oil
• 1 , drained and rinsed
• 录 cup
• 3 cloves garlic (minced)
• 陆 teaspoon dried oregano
• 陆 teaspoon salt
• 录 teaspoon ground black pepper
• 1 cup of cooked potatoes (diced)
• 1 (8-ounce) can tomato sauce
• 陆 cup sliced
• 2 cups for frying, or as needed
• 16 pieces of empanada dough discs

Recipe:

1. In a pot over medium heat, combine one 15-ounce can of lentils (drained and rinsed), one-fourth cup of sofrito, three minced garlic cloves, half a teaspoon of oregano, half a teaspoon of salt, and one-fourth teaspoon of black pepper.
2. Saut茅 everything for about four minutes. Then stir in one cup of parboiled diced potatoes, one cup of tomato sauce, and half a cup of sliced pimento-stuffed green olives. Cook the mixture for another five minutes, then remove it from the heat and let the filling cool.
3. Heat about two inches of avocado oil in a frying pan. While the oil heats, place the empanada dough discs on a clean, lightly floured surface. Spoon about half of a cup of the lentil mixture onto one half of each disc in a half-moon shape. Fold the dough over the filling, pinch the edges to seal, and crimp with a fork. Repeat with the remaining dough discs and filling.
4. Using a thermometer, once the oil reaches 350掳F, add the empanadas in a single layer, being careful not to overlap them. Fry the pastelitos until they turn golden brown on both sides.

鈥淓mpanadas aren鈥檛 usually thought of as a fiber-rich meal, but adding lentils changes that completely,鈥� says Louati. 鈥淟entils and other legumes are excellent ways to boost fiber.鈥� The amount of fiber in 16 of these pastelitos is approximately 83 grams, and each empanada contains about 5 grams of fiber. If you have two or three of these, you鈥檒l get between 10 and 15 grams of fiber.

The Verdict: I鈥檓 Obsessed.

I fried up a batch of these empanadas, wrapped them in aluminum foil, and brought them along on one of my favorite trails. Since it was around lunchtime, I found a comfy picnic table before starting the hike, ate about two pastelitos, and then set off. These handhelds weren鈥檛 just flavorful鈥擨 loved the aromatic sofrito, the savoriness of the tender lentils, and the buttery, flaky dough鈥攖hey were also surprisingly filling. I managed to complete a three-hour walk, sipping water the whole time, without any sudden hunger pangs creeping in.

After digging into a bunch of fiber-rich recipes (and testing them outdoors!), I鈥檝e found that loading up on this carb can be simple, satisfying, and pretty delicious, especially when you let plant-based ingredients take center stage. If you鈥檝e been stuck in a wellness rut and are looking for small ways to nourish yourself, these recipes pack in the flavor and will help cement fiber into your daily routine.

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Once again, TikTok has convinced me to try something that seems unappetizing. This time, that thing is: .

It’s not just influencers hyping up the lemonade; big brands like Popeyes added the briny beverage to their . Athletes are fans, too, as pickle juice helps and reduce cramping during long periods of physical activity.

I still wasn鈥檛 entirely sure if it was worth the hype, so I consulted with a few experts and made a batch myself. I brought it along with me on a 10K incline hike on a day that ended up being a scorching 95 degrees Fahrenheit.

My Trail Runner Friend Swears By Pickle Juice

The first person I reached out to was my friend , who is not only a trail runner but also a food editor and knows a thing or two about viral culinary trends.听She told me that while running the this past February, she accidentally forgot to pack electrolytes. Normally, she would have pushed through, but it was an extremely hot day in Arizona, which meant she was losing a lot of salt through her sweat.

鈥淏y mile 20, my legs were cramping and feeling completely fatigued. I knew it was because my body was losing too much salt,” Bilow shared with me.” So at the next aid station, I crammed like four pickles into my mouth to get as much salt as possible.”

Unfortunately, she was nearly at the finish line, so she didn鈥檛 experience that much of an energy boost.听 But she believes that if she had loaded up on pickles or pickle juice earlier, it could have made a big difference.

Pickles Are Electrolyte Powerhouses

Just half a cup of pickle juice has . According to the American College of Sports Medicine, endurance athletes should aim to get about per hour during long workouts.

For physically active people, consuming electrolytes such as sodium, potassium, calcium, and magnesium is especially important because exercise causes them to be lost through sweat, says , a registered dietitian based in Boston, Massachusetts.

鈥淲ithout enough electrolytes, you may underperform, recovery can slow, and the risk of cramps and fatigue can increase,鈥� says , a registered dietitian based in New York City.

Pickle lemonade summer? Here鈥檚 how to make it: 鈥� 7 large organic lemons, at room temperature 鈥� 鈪� cup granulated sugar 鈥� 3 cups chilled, filtered water 鈥� 1 to 1录 cups dill pickle juice (see Tip), plus pickle spears for garnish 鈥� Ice, for serving Thinly slice 1 lemon, discard the seeds, and set aside for garnish. Roll the remaining lemons firmly against your counter top before juicing them in order to extract as much juice as possible. Quarter the lemons, then squeeze enough of the lemons into a measuring cup to get 1 cup of lemon juice. (A citrus juicer may be helpful here, if you鈥檝e got one.) Add the squeezed lemon peels and any unsqueezed lemon quarterspieces to a large jar, such as an 8-cup Mason jar, a wide pitcher or even a large bowl. Add the sugar to the lemon peel pieces in the jar and, using a wooden spoon or a muddler, muddle together until the sugar has mostly dissolved, 1 to 2 minutes. Add the lemon juice to the jar, cover and shake vigorously (or stir, if your vessel doesn鈥檛 have a lid) to ensure the sugar has fully dissolved. Add the water, then add pickle juice to taste. Shake or stir to mix; then strain using a fine-mesh strainer. (To store, refrigerate up to 3 days.) To serve, pour into glasses over plenty of ice. Garnish with a lemon slice and a pickle spear. Tip: When choosing pickles for this recipe, look for refrigerated dill-flavored ones like Grillo鈥檚, for brighter flavors. Sweet bread and butter pickles, or other pickles that use too much garlic or other seasonings, might overpower the balance of acidity (lemon), sweetness (sugar) and saltiness (pickle brine). Depending on your pickle choice, you may need to adjust the sugar and lemon ratios.

Beyond electrolytes, this sour drink offers other perks, too. 鈥淟emons are a rich source of vitamin C, a powerful antioxidant that may improve your immune system,鈥� says Pacheco. Plus, if you grab a jar of fermented pickles from the refrigerated section, you鈥檒l also get a dose of probiotics, which support overall gut health, she says.

How to Get the Most Out of This Pickle Lemonade, According to Nutritionists

One easy way to boost the electrolytes in this drink even more is by swapping the water for coconut water, says Rifkin. Depending on the brand you purchase, coconut water of sodium, manganese, and potassium.

, a registered dietitian based in Philadelphia, Pennsylvania, suggests reducing the sugar in this recipe, especially if you鈥檙e prediabetic or diabetic or if you aren鈥檛 engaging in high-intensity physical activities. 鈥淔or an average active adult doing moderate activity for less than an hour, you can consider reducing the sugar to half or even a quarter of what鈥檚 in this recipe,鈥� she says.

At this point, I felt like I had a pretty clear game plan for how to turn this pickle lemonade into a drink that would fuel me through my hike. I used as a base and swapped in coconut water for regular water, used fermented pickles instead of regular ones, and opted for agave syrup over sugar.

How to Make Pickle Lemonade

Servings: 5 cups

Prep Time: 10 minutes

Total Duration: 10 minutes

Pickle Lemonade Ingredients

• 7 large lemons
• 1/2 cup agave
• 1 to 1 录 cups
• 3 cups chilled,
• Ice, for serving

Recipe

1. Squeeze the juice from the lemons and pour it into a 32-ounce mason jar or a large pitcher.
2. Add the agave and use a whisk to combine everything.
3. Pour both the dill pickle juice and coconut water into the same mason jar or pitcher.
4. If you鈥檙e using a mason jar, seal it with a lid and give everything a good shake. If you鈥檙e using a pitcher, use a long wooden spoon to stir everything together.
5. Give it a quick taste and adjust the sweetener to your preference.
6. Serve over ice and garnish with a lemon or pickle slice. If you plan to take it on the go, chill it first. Then, pour it into an insulated water bottle to keep it cold during your adventure.

(Watch me make it in the video below!)

The Verdict: Refreshing, Tangy, and Surprisingly Fueling

After opening the weather app on my phone and seeing the temperatures climb to nearly one hundred degrees, I almost considered skipping my two-hour hike. But I was determined to see if this pickle lemonade would actually work, especially on a day when I knew I would be sweating profusely.

I loaded up two insulated water bottles: one with plain water and the other with ice-cold pickle lemonade. During the first 30 minutes of my hike, I consumed about one cup of pickle lemonade and saved the rest for after my hike. (FYI: I did sip water and ate a few snacks along the way.) Beads of sweat were falling from almost every crevice, but I refused to be deterred. While I was definitely sore when I got home, by the next morning, I was back to normal and ready to join my friends for a day at the lake.

As for the taste, let me preface by saying I absolutely love pickles, so I knew those flavors wouldn鈥檛 be an issue. The refreshing coconut water balanced out the sourness of the pickle and lemon juice, and the agave added just the right touch of sweetness to round it all out.

As someone who has a love-hate relationship with TikTok food trends, I was actually thankful this wonky pickle lemonade landed in front of me. It鈥檚 a fun, DIY route to load up on electrolytes without relying on a sugary sports drink.

While it鈥檚 definitely on the quirkier side, the recipe works鈥攏ot only in terms of flavor but also as a nourishing way to keep you fueled during summer adventures.

Also, pickle lemonade is a lot more delicious than throwing back plain pickle juice or munching on whole pickles.

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With long weekends and warm weather rolling in, you鈥檒l find me outdoors every chance I get. Honestly, I prefer glamping, but even that takes a little grit and planning. As the go-to foodie, I鈥檓 constantly tasked with prepping something hearty to energize myself and those I’m with through any planned outdoor activity. Over the years, I鈥檝e become a massive fan of skewer recipes. They check all the boxes: protein, fats, carbs, and are easy to grill or cook over a campfire.

Beyond their nutritional value, skewers win on simplicity. You can literally put anything on a stick and create endless flavor combinations.

Why High-Protein Skewers Are an Outdoor 国产吃瓜黑料 Must-Have

Hiking, swimming, kayaking, and camping are exhilarating but exhausting. Increasing your protein intake has several benefits.

Immune Support

As great as being outdoors is, Mother Nature can expose you to some not-so-great things, such as tick-borne illnesses, disease-carrying mosquitoes, or rabid animals. 鈥淧rotein can support the immune system (amino acids are essential for building immune proteins like ), helping protect you from whatever you may be exposed to outdoors,鈥� says , a registered dietitian nutritionist based in Richmond, Virginia.

Faster Recovery

Even if you do everything possible to avoid injuries, being out in nature can be unpredictable. If you trip, twist an ankle, or get scraped up, eating high-protein skewers can help support your body鈥檚 recovery. 鈥淧hysical activities such as hiking and camping exert stress on muscles,鈥澨� says , a registered dietitian based in Honolulu, Hawaii. 鈥淧rotein facilitates muscle repair and recovery, which is crucial for anyone engaging in these [physically] demanding activities.鈥�

Lots of Energy

Eating meals high in protein provides a steady release of energy, says McAllister. 鈥淭his helps maintain stamina during prolonged periods of exertion,鈥� she says. You鈥檒l benefit from having a high-protein skewer before kicking off your camping adventures鈥攐r even at dinner to help you recharge for the next day, she says.

4 Hearty, Protein-Dense Skewer Recipes

It鈥檚 easy to toss random fridge scraps on a stick and call it a skewer. But with a little intention, you can build flavorful combos that keep you full and fueled for every step of your adventure.

I鈥檝e put together four skewer recipes that, aside from being utterly delicious, will help you meet your protein needs. I also checked in with nutrition pros to back up how these handhelds can help power you through your journeys outdoors.

The best part? You can prep them ahead of time. Just pack them in a cooler until you鈥檙e ready to cook them at your campsite or outdoor gathering.

Something to keep in mind: when cooking over an open campfire flame, you鈥檒l want to use a grill grate, , or opt for a . If you need some cooking tips, check out .

1. Coconut-Turmeric Chicken and Butternut Squash Skewers

Servings: 6 skewers

Duration: 30 min (plus 30 minutes of marinating)

Ingredients

• 1 pound chicken breast (cut into one-inch pieces)
• 1 1/2 cups butternut squash (cut into thin chunks)
• 1 red onion (cut into large chunks)
• 2 medium zucchinis (sliced into 陆-inch-thick rounds)
• 1/2 cup (melted)
• 2 tablespoons fresh parsley (minced)
• 2 tablespoons agave
• 2 tablespoons turmeric
• 3 tablespoons curry powder
• 2 teaspoons Kosher salt
• 2 teaspoons pepper
• 2 teaspoons garlic powder
• 2 tablespoons
• 2 limes (juiced)

Recipe

1. Whisk together all the ingredients (except the chicken, butternut squash, zucchini, and red onion) in a small bowl until well combined.
2. Place the chicken, butternut squash, zucchini, and red onion in a gallon-sized storage bag or sealable container. Pour in half of the marinade, reserving the rest for later.
3. Let everything marinate for at least 30 minutes in the fridge.
4. Once marinated, thread the chicken, squash, and red onion onto or , alternating between the ingredients.
5. Grill the kebabs over medium-high heat, turning occasionally and brushing with the remaining marinade, until thoroughly cooked and slightly charred鈥攁bout 10 minutes on each side.

A Nutritionist’s Verdict: Protein-Rich and Full of Fiber

You鈥檒l get around 23 grams of protein by filling your skewers with at least three ounces of chicken breast, says , registered dietitian nutritionist based in Denver, Colorado. And if you want to bump that protein intake up even further, you can pair it with a Greek yogurt dipping sauce, says Lane.

The veggies add even more nutritional perks, too, says Burgess. 鈥淭he butternut squash adds fiber to support digestion and vitamin A to promote healthy vision and immune function, plus a hint of natural sweetness to round it all out.鈥�

2. Citrus-Honey Glazed Halloumi, Tomato, and Zucchini Skewers

Servings: 6 skewers

Duration: 15 min (plus 30 minutes of marinating)

Ingredients

• 16 ounces Halloumi cheese (cut into 1-inch cubes)
• 2 medium zucchinis (sliced into 陆-inch-thick rounds)
• 1 1/2 cups cherry tomatoes
• 1/2 cup orange juice
• 1/2 cup lemon juice
• 2 teaspoons Kosher salt
• 1/4 cup whole grain mustard
• 1/4 cup honey
• 1/2 cup olive oil

Recipe

1. In a small bowl, whisk together the orange juice, lemon juice, salt, mustard, and honey until everything is well blended.
2. Slowly drizzle in the olive oil while whisking constantly, until the vinaigrette is smooth and fully combined.
3. Place the Halloumi, zucchini, and tomatoes in a gallon-sized storage bag or sealable container. Pour in half of the vinaigrette, reserving the rest for later.
4. Let everything marinate for at least 30 minutes in the fridge.
5. Once marinated, thread the Halloumi (handle it gently so it doesn鈥檛 fall apart), zucchini, and tomatoes onto pre-soaked wooden or metal skewers, alternating the ingredients.
6. Grill the kebabs over medium heat, turning occasionally and brushing with the reserved vinaigrette. Cook for about five minutes per side, or until grill/char marks appear and the zucchini is tender.

A Nutritionist’s Verdict: Protein Powerhouse and Great for Immunity

Just one ounce of Halloumi provides seven grams of protein, says Burgess. Lane recommends adding three to four one-ounce pieces of Halloumi per skewer, which provides about 21 to 28 grams of protein per stick. 鈥淗alloumi provides protein for muscle repair and energy, along with calcium for bone and muscle health, which helps support physical activities like hiking and carrying gear,鈥� says McAllister.

The vegetables also play a helpful role. Zucchini鈥檚 fiber supports digestion, says McAllister, while tomatoes contribute vitamin C and K to boost the immune system, she says.

(Click the video above to follow along as the writer makes the Halloumi, tomato, and zucchini skewers. Video by Ashia Aubourg)

3. Spicy Garlic Shrimp and Creamy Avocado Skewers

Servings: 6 skewers

Duration: 15 min (plus 30 minutes of marinating)

Ingredients

• 1 pound shrimp (peeled and deveined)
• 3 avocados (cut into large chunks)
• 1 red onion (cut into large chunks)
• 2 limes (juiced)
• 3/4 cup avocado oil
• 1/4 cup maple syrup
• 2 tablespoons fresh parsley, minced
• 4 garlic cloves, minced
• 2 teaspoons Kosher salt
• 2 teaspoons cayenne pepper
• 1 teaspoon red pepper flakes

Recipe

1. Mix all the ingredients together (except the shrimp, avocado, and red onion) in a small bowl to create a marinade.
2. Place the shrimp, avocado, and red onion in a gallon-sized storage bag or sealable container. Pour in half of the marinade, reserving the rest for later.
3. Let everything marinate for at least 30 minutes in the fridge.
4. Once marinated, place the shrimp, avocado, and red onion onto pre-soaked wooden or metal skewers, alternating the ingredients.
5. Grill the kebabs over medium heat, turning occasionally and brushing with the remaining marinade, until the shrimp is cooked and slightly charred鈥攖hree minutes on each side.

A Nutritionist’s Verdict: Heaps of Protein and Loaded with Healthy Fats

Three ounces of shrimp pack nearly 20 grams of protein, says Burgess. 鈥淚t鈥檚 a high-protein seafood that cooks fast,鈥� says McAllister, perfect when you want quick, fire-ready ingredients.

Avocado brings even more to the table, says McAllister, offering healthy fats for lasting energy, fiber for digestion, and vitamin E to support immune health. Together, this skewer delivers big on flavor, nutrition, and fuel.

4. Sticky Maple Ginger Tofu and Pineapple Skewers

Servings: 6 skewers

Duration: 15 min (plus 30 minutes of marinating)

Ingredients

• 32 ounces firm tofu (cut into 1-inch cubes)
• 1 陆 cups fresh pineapple (cut into 2-inch pieces)
• 1 red bell pepper (cut into large chunks)
• 1/2 cup avocado oil
• 2/3 cup or soy sauce
• 2 tablespoons fresh ginger (minced)
• 2 tablespoons fresh parsley (minced)
• 2 tablespoons garlic (minced)
• 1/3 cup maple syrup
• 2 teaspoons red pepper flakes
• 1 teaspoon nutmeg
• 1 teaspoon ground cloves

Recipe

1. Mix all the ingredients together (except the tofu and pineapple) in a small bowl.
2. Place the tofu and pineapple in a gallon-sized storage bag or sealable container. Pour in half of the marinade, reserving the rest for later.
3. Let everything marinate for at least 30 minutes in the fridge.
4. Once marinated, place the tofu and pineapple onto pre-soaked wooden or metal skewers, alternating the ingredients.
5. Grease the grill with oil to prevent sticking. Grill the kebabs over medium heat, turning occasionally and brushing with the remaining marinade, about seven minutes on each side.

A Nutritionist’s Verdict: An Excellent Source of Vegan Protein and Fiber

Hikers who follow plant-based diets should definitely try this recipe, says McAllister. 鈥淭ofu provides vegan protein (nearly 6 grams per ounce), calcium, and healthy fats, which support muscle and bone health,鈥� she says. 鈥淧ineapple offers vitamin C for immunity and fiber for digestion.鈥�

Ginger brings an added bonus, says McAllister, thanks to its anti-inflammatory properties, which may help reduce pain and swelling from physical activity. Lane recommends packing a container of cooked quinoa for an extra protein boost鈥攐ne cup has about 8 grams鈥攖o serve on the side.

To help spread your protein intake throughout the day, nutritionists typically recommend aiming for 20 to 30 grams per meal, says Lane. On average, if you鈥檙e adding at least two ounces of meat or seafood per skewer, two skewers will get you into that range. He says you鈥檒l usually need about three skewers per serving to hit that target for plant-based protein sources like tofu.

鈥淥f course, everyone鈥檚 protein needs and hunger levels vary,鈥� says Lane, 鈥渟o feel free to adjust the protein-to-veggie ratio based on your preferences.鈥�

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In the middle of training for two marathons and an ultramarathon in 2017, medical professionals diagnosed culinary arts professional turned long-distance runner, and body politics advocate with stage four . In this stage of the condition, the endometrial lining grows in places it shouldn鈥檛, such as the ovaries, fallopian tubes, bowels, bladder, and in the rarest cases, the lungs.

While everyone鈥檚 experience with endometriosis is different, typical include:听debilitating pelvic pain, heavy periods, fatigue, and miscarriage, none of which are foreign to Snell. Snell says she鈥檚 鈥渘ormalized painful periods, frequent moments of passing out, anemia from blood loss, and clotting鈥� since she was nine.

As an endurance athlete, she tried just about everything to keep going, things like wearing a portable heating pad during runs, massaging CBD oils on her waist and pelvic regions, managing pain with medication, and even layering diapers with tampons during races to mitigate heavy bleeding. She also began changing her diet upon noticing that some foods trigger symptoms.

Snell prioritizes recipes that fuel her, and most importantly, taste good. 鈥淛ust because I have a chronic condition does not mean I need to sacrifice flavor,鈥� she says.

Her culinary skills, combined with the cooking wisdom passed down from her family, inspired her to create endometriosis-friendly meals that are not only energizing but also nutrient-dense and bursting with flavor.

Her go-to meal when facing a painful flare-up is a hearty salad loaded with kale, tender sweet potatoes, creamy avocado, and topped with crispy salmon croquettes.

In her youth, Snell found comfort in her family鈥檚 homemade fish fritters. It was a simple way to unwind from any stress. “On the weekends, my mother and father rotated making salmon cakes,鈥� she says. As an adult, she remixed this childhood meal with nutritious ingredients. It鈥檚 now her go-to dish during training seasons.

Just because I have a chronic condition does not mean I need to sacrifice flavor.

Inspired by Snell鈥檚 story and culinary prowess, I decided to try her salmon croquette kale salad for myself. I also chatted with a registered dietitian nutritionist who chimed in on how Snell鈥檚 favorite meal supports those with endometriosis and helps boost energy levels.

Here鈥檚 what I learned.

How to Make Latoya Snell鈥檚 Salmon Croquettes with Kale and Sweet Potato Salad

Servings: 2

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Duration: 1 hour

Salmon Croquette Ingredients

• 1 (15-ounce) canned salmon鈥� is fine, too鈥攄rained, bones and skin removed, and broken into chunks
• 陆 teaspoon kosher salt
• 陆 teaspoon black pepper
• 陆 teaspoon garlic powder
• 陆 teaspoon onion powder
• 陆 teaspoon cayenne pepper
• 1 small yellow or white onion, diced
• 录 cup red bell pepper, diced
• 录 cup green bell pepper, diced
• 1 egg, beaten with a whisk or fork
• 陆 cup
• 录 cup all-purpose flour
• 陆 cup vegetable, canola, or avocado oil

Kale and Sweet Potato Salad Ingredients

• 1 pound sweet potato, washed, diced (pre-cut and pre-washed works fine, too)
• 2 teaspoons olive oil
• Salt and pepper, to taste
• 陆 teaspoon dried parsley
• 1 teaspoon garlic powder
• 4 cups kale, roughly chopped
• 1 red onion, thinly sliced
• 1 avocado, diced
• Store-bought salad dressing: balsamic or sherry vinaigrette
• Optional add-ins: walnuts, almonds, feta, goat cheese

Recipe

1. Heat a pan and add about half a teaspoon of olive oil. Saut茅 the onions, red peppers, and green peppers for a few minutes, until they have softened. While that鈥檚 cooking, mix the panko bread crumbs and all-purpose flour in a bowl. Then, add the drained salmon, salt, black pepper, garlic powder, onion powder, cayenne pepper, the saut茅ed veggies, and the egg to that bowl. Stir everything together until it鈥檚 well combined. Shape the mixture into six to eight patties.
2. Preheat a over medium heat and add a half cup of avocado oil. Once the oil is hot, gently place the salmon croquettes in the pan, being careful not to overcrowd it. Fry them for about three to four minutes on one side, or until they turn golden brown. Then flip and cook the other side the same way. Once they鈥檙e done, transfer the croquettes to a plate lined with paper towels to absorb any excess oil.
3. Preheat the oven to 425潞F. In another bowl, toss the sweet potatoes with salt, pepper, garlic powder, dried parsley, and a tablespoon of olive oil. Spread them out on a parchment-lined sheet pan to prevent sticking. Bake the sweet potato for about 30 minutes, or until it鈥檚 tender.
4. Add the kale to a bowl, drizzle with one tablespoon of olive oil, and sprinkle with a pinch of salt and pepper. Because kale is very crunchy and coarse, use your hands to gently massage it for a couple of minutes until it softens.
5. To assemble the salad, toss the kale, roasted sweet potatoes, avocado, red onions, and any additional add-ins you prefer鈥攍ike nuts or cheese鈥攚ith the dressing. Mix all the ingredients and transfer them to a bowl. Then, top it off with the crispy salmon croquettes and dig in.

Watch the author make this delicious recipe. (Video by Ashia Aubourg)

The Verdict: This Meal Just Made It to My All-Star Lineup

As a Haitian-American, I grew up eating salt-fish fritters, so Snell鈥檚 version hit the spot and brought back all the nostalgic feels. I got to enjoy one of my childhood favorites in an entirely new way. It took less than an hour to prepare this meal from start to finish, and I even found meditative moments while forming the patties and massaging the kale.

I opted for canned tuna instead of salmon because I already had some in my cabinet. The croquettes came out crispy and golden, with a tender interior loaded with sweet notes from the saut茅ed peppers and onion, plus a subtle spicy kick from the cayenne pepper.

The kale salad, packed with creamy avocado and tender sweet potato, added bites with contrasting textures that harmoniously complemented the fritters. I鈥檓 honestly counting down the days until I can make this meal again.

Snell鈥檚 Recipe Is the Perfect Recovery Meal

, a registered dietitian nutritionist based in New York City, says Snell’s salmon croquette kale salad hits all the critical marks.

Here’s why.

It鈥檚 Rich in Complex Carbs

鈥淭he combo of complex carbs from the sweet potatoes, healthy fats from the avocado, and protein from the salmon is perfect for giving her slow, steady energy that can carry her through a long endurance run,鈥� says Rifkin.

If you want to spruce it up a bit, try drizzling on a 鈥攖hink lemon, lime, or orange. It adds a bright, zesty flavor and can help boost iron absorption from the kale and sweet potatoes. 鈥淚ron is not only important for athletic performance because of its role in oxygen transport, but it鈥檚 also crucial for people who menstruate and need to regularly replenish their iron stores,鈥� she says.

Healthy Fats Reduce Inflammation and Pain

鈥淪almon is a great protein choice because it鈥檚 rich in omega-3 fatty acids,鈥� says Rifkin. shows that omega-3s can help lower inflammation and may even ease symptoms like pelvic pain and dysmenorrhea for people living with the condition.

Additionally, folks with endometriosis often deal with higher levels of oxidative stress, and sweet potatoes are a great source of beta-carotene, which supports immune function and may help reduce that stress, she says.

The Best Part? It’s Super Easy to Prep in Advance.

Flare-ups can make it tough to find the energy to cook a nourishing meal. 鈥淲hen you have a window of feeling good, being able to prep a few nourishing meals can make a big difference on the tougher days when cooking just isn鈥檛 possible,鈥� says Rifkin. 鈥淪ome days or weeks don鈥檛 feel too great. In those moments, I honor my feelings and frustrations, and determine what my pain tolerance looks like,鈥� says Snell.

To prepare this salad ahead of time: leave out the dressing and avocado, then store it in an airtight container in the refrigerator for up to four days. When ready to eat, add your toppings and drizzle on the vinaigrette. The croquettes hold up well, too. Keep them in an airtight container in the fridge for up to four days, then reheat in the oven or air fryer.

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As a food writer, I practically live on TikTok, saving recipes and nutrition hacks to try. One ingredient that keeps popping up in my social media feed? Aloe vera.

When you type 鈥渁loe vera鈥� in the search bar of TikTok, you鈥檒l come across clips of creators touting the purported health benefits of this ingredient. You鈥檒l spot home cooks blending the jelly-like substance into smoothies and hikers rubbing the plant鈥檚 juices on their skin to soothe sunburns.

I鈥檝e appreciated aloe long before it became a trend. As a Haitian-American, Caribbean culture runs through my veins, so I鈥檓 familiar with the gel as the succulent grows on many islands. (Fun fact: Aruba even has an entire dedicated to the plant.) My grandmother, whom I grew up with, often kept aloe leaves on the kitchen counter, right beside her other natural remedies. Whenever the sun got the best of me, I knew she鈥檇 have a cool slab of that green leaf ready for me. She听was ahead of her time.

I鈥檒l always follow her advice without hesitation, but I鈥檓 wary of听viral trends. Let鈥檚 be honest: people often exaggerate the effectiveness of wellness hacks. Luckily, you can鈥檛 really go wrong with aloe vera.

The Health Benefits of Aloe Vera Gel

Let鈥檚 start with a quick disclaimer: eating either aloe vera gel from the plant鈥檚 leaves, unprocessed gel with no additives, or drinking aloe juice is safe, but you should not ingest aloe vera gel-based skincare products. While you can find aloe vera skincare products marketed as pure, some may actually be 98- or 99-percent pure. This means they can include other ingredients that are OK for your skin, but not for consumption, like alcohol, an antiseptic, or lidocaine, a numbing and pain-relief agent that is great for treating sunburns or itchy bug bites.

Aloe Vera Is a Hydration Powerhouse

Aloe vera helps hydrate your body when ingested (and when applied to the skin) due to its high water and electrolyte content (particularly magnesium and potassium), says , a registered dietitian based in New York. 鈥淭hese minerals help replenish electrolytes lost through sweat, making aloe vera a potential addition to post-exercise hydration,鈥� she says.

Scientific evidence also suggests that consuming aloe vera gel improves blood circulation and supports kidney, liver, gallbladder, and digestive functions, says , a registered dietitian nutritionist based in Hawaii.

It Can Reduce Pain and Inflammation When Applied to the Skin

show that aloe vera offers natural analgesic (pain-relieving) and anti-inflammatory properties, says , a board-certified dermatologist based in Toronto. This is thanks to compounds in the plant called anthraquinones, which 鈥渂lock the synthesis of enzymes and hormones responsible for pain and inflammation, relieving discomfort, swelling, and redness,鈥� she explains.

For sunburns or scrapes, you don鈥檛 need much鈥攋ust a thin layer of aloe vera gel will do the trick. Be sure to avoid applying it to open wounds, Yadav says. 鈥淚鈥檇 also recommend refrigerating the aloe gel if possible鈥攖he added cooling sensation can be very soothing,鈥� she says.

How Much Aloe Vera Gel Is Safe to Ingest Daily?

Nutritionists typically recommend starting small, with about two ounces (approximately one-quarter cup) per day, until your body adjusts. This is because anthraquinones also have a laxative effect, which can cause diarrhea when consumed in excess, says Amy Davis, a registered dietitian nutritionist based in New Orleans, Louisiana.

I Tried These 4 Aloe Vera-Based Recipes

Despite all of the amazing health benefits of aloe vera, I鈥檒l be honest: it鈥檚 not that appetizing on its own. It tastes bitter, and its slimy texture doesn鈥檛 feel great on the tongue, so I set out to find delicious ways to enjoy the clear goo. These are the few recipes I discovered and tested. Here鈥檚 how it went.

1. Fruity Mint, Avocado, and Aloe Vera Smoothie

TikTok creator shared a smoothie recipe that involves blending one cup of frozen pineapple, half an avocado, half a cup of spinach, four mint leaves, half a cup of water, half a cup of aloe vera gel (I substituted this for instead because it鈥檚 easier to find in grocery stores and helps you skip the process needing to extract gel from the plant), and the juice from half a lime.

鈥淭his smoothie contains healthy fats from avocado, fiber from the pineapple and spinach, and added electrolytes and nutrients from the aloe vera,鈥� says Davis. To make it even more balanced, try adding a source of protein, like half a cup of Greek yogurt or a few spoonfuls of protein powder,听she says.

Emerick recommends reaching for this smoothie as a hearty snack or post-workout drink to aid recovery.

The Verdict: Creamy, Refreshing, and Nostalgic

This smoothie transported me to my maternal homeland of Bermuda. The pineapples and citrus give it a bright, tropical, and sweet taste. The avocados impart a delicious creaminess, too. All the ingredients blended together nicely, masking the bitterness of the aloe vera.

To test its effects on satiety, I blended up this shake after my morning barre class to see if it would keep me full until lunch. It definitely did the job.

(Watch the author make the fruity mint, avocado, and aloe vera smoothie in her kitchen. Video by Ashia Aubourg)

2. Aloe Vera and Agave Lemonade

Lemonade is one of my go-to hacks for loading up on good-for-you ingredients. (If you haven鈥檛 tried creatine lemonade, you totally should.)

This recipe by on TikTok is simple and took me less than five minutes to make. To prepare this lemonade, I combined half a cup of aloe vera juice with the juice of two lemons, one-and-a-half cups of water, and a tablespoon of agave. Then, I poured it over ice once I was ready to enjoy it.

This drink is packed with hydrating ingredients like aloe vera and water, says Emerick. It also has a good dose of vitamin C, thanks to the lemon, which 鈥渂oosts immunity and supports skin health,鈥� she says.

The Verdict: Crisp and Refreshing听

I’ve been hiking more now that the weather is warming up, so I jumped at the chance to pour this lemonade into my insulated water bottle and take it with me. As I tackled the steep inclines, sipping this drink kept me feeling good.

The sourness from the lemon and sweetness from the agave masked any harsh notes from the aloe vera. Moving forward, I鈥檓 keeping a pitcher of this in my fridge.

3. Grainy Mustard and Aloe Vera Salad Dressing

I was first introduced to aloe vera vinaigrette while traveling to St. Lucia, and I鈥檝e been hooked ever since. I鈥檝e made a few variations of this topping on my own, but recently, while Googling how to incorporate aloe juice into salad dressings, I came across an idea from the food blog that had a similar ingredient makeup to the one I tasted during my travels. I knew I had to try it.

Following this recipe, I blended half a cup of olive oil, a quarter cup of grainy mustard (which tends to be spicier and more robust in terms of flavor than the yellow squeeze-bottle stuff), three tablespoons of honey, a third of a cup of aloe vera juice, or gel from a four-inch piece of an aloe leaf, three tablespoons of fresh basil, and two tablespoons of lemon juice.

鈥淭his aloe vera dressing has plant-based fats (from the olive oil), a touch of sweetness from the honey, and overall, healthier ingredients compared to many store-bought options, which can contain high amounts of sodium, added sugar, or artificial ingredients,鈥� says Davis. To kick it up a notch, Hoch recommends adding ground flaxseeds (about a quarter cup) for an extra boost of omega-3s.

The Verdict: I鈥檒l Be Putting It on Everything.

While it didn鈥檛 taste exactly like the one I first enjoyed in St. Lucia, this version still exceeded all of my expectations. It鈥檚 filled with basil flavors, similar to pesto, which helps calm the bitterness of the aloe vera in this recipe.

I poured it over a simple salad of crunchy lettuce, yellow peppers, red onions, and croutons. This topping was the star of the show. I can鈥檛 wait to use it again. I plan to drizzle it on pasta, wraps, or grilled chicken in the future.

4. No-Churn Chocolate Coconut and Aloe Vera Ice Cream

Perhaps the most exciting recipe I found was this tutorial from TikTok creator , who turns this gooey plant gel into ice cream. The best part? No fancy machine is needed.

Instead of using an ice cream maker, the creator relies on a no-churn method, and all you need is a freezer-safe bowl. To make this frozen dessert, I blended a cup of coconut cream, a cup of cashews, three tablespoons of maple syrup, one tablespoon of cocoa powder, and three tablespoons of aloe vera juice. Then, I poured the mixture into a bowl and let it thicken up in the freezer for at least six hours.

鈥淭his recipe, which combines coconut cream, cashews, maple syrup, cocoa powder, and aloe vera, is rich in calories, healthy fats, and protein,鈥� says Emerick. (One cup of cashews has over a whopping of protein.) But since it鈥檚 pretty high in sugar, she recommends enjoying it as an occasional sweet treat rather than a daily dessert.

The Verdict: Unreal.

Honestly, I鈥檓 predicting that aloe vera ice cream might be the next viral trend. For starters, it鈥檚 so easy to pull together. It took me under five minutes to get it in the freezer (though you鈥檒l need to be patient while it solidifies!).

The result was a creamy, light, and smooth frozen dessert filled with delicious chocolate flavors. You can鈥檛 taste the harsh taste of aloe at all. It satisfied my sweet tooth, and I can鈥檛 wait to make it again with other fun add-ins like matcha, strawberry syrup, or vanilla.

As a bonus: if you鈥檝e got leftover aloe from any of these recipes, don鈥檛 toss it鈥攖rust me, your skin will thank you.

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In the fall of 2020, pro-climber Sasha DiGiulian underwent her . As she doubted whether she鈥檇 ever climb again, she found herself with a lot of downtime during her recovery. She took those months to听fully commit to her long-time passion: starting a protein bar company.

鈥淚 registered the name in 2012 when I was a freshman at Columbia University,鈥� she says. Today, her superfood snack brand is stocked on shelves in climbing gyms and health stores nationwide.

Her passion for the protein bar business stems from her own experience of relying on nutrient-dense snacks for energy. When she鈥檚 not enjoying a or Send Bar, she鈥檚 making one from scratch at home.

Her one rule for making homemade protein bars? It has to start with date caramel鈥攁 thick paste that you can make easily by . She loves the dried fruit goo because regardless of the other ingredients she adds, it always seamlessly binds everything together into a chewy, tender bar that boosts her energy before training, hiking, or climbing. 鈥淚f my energy reserves are low, I can鈥檛 lift as hard, I lack power, and I burn out much faster,鈥� she says.

Another benefit, she says, is that they help her recover by replenishing her body with protein to repair muscle damage鈥攁 ritual she has taken seriously since healing from her past surgeries.

I decided to make DiGiulian鈥檚 nutty date bar recipe myself and spoke with a registered dietitian, who weighed in on how DiGiulian鈥檚 homemade bars can boost performance and support recovery. Here鈥檚 how it all went.

How to Make Sasha DiGiulian鈥檚 Homemade Nutty Date Bars

The author makes Sasha’s nutty protein bars in her kitchen. (Video by Ashia Aubourg)

Servings: 8 three-by-one-inch bars

Duration: 10 min (plus 30 minutes of refrigerating)

Ingredients

• 1 cup finely chopped cashews
• 2 teaspoons
• 录 cup plant-based (vanilla or unflavored)
• 4鈥�5 , pitted
• 录 cup raisins
• 录 cup pecans, roughly chopped
• 录 cup
• 录 cup almond butter
• 陆 teaspoon cinnamon
• 陆 teaspoon vanilla extract
• A pinch of salt
• 1鈥�2 tablespoons water, if needed (to help blend the dates)

Recipe

1. In a food processor, blend the Medjool dates with almond butter and vanilla extract until smooth. Add one to two tablespoons of water if needed to help blend.
2. In a separate bowl, mix chopped cashews, spinach powder, protein powder, raisins, chopped pecans, coconut, cinnamon, and salt.
3. Pour the date mixture into the dry ingredients and combine until a sticky dough forms.
4. Press the mixture onto a piece of parchment paper and mold it into a square.
5. Chill the mixture in the refrigerator for 30 minutes, and then slice it into eight bars that measure about three inches long and one inch wide.

Note: The bars will stay fresh in the refrigerator for up to a week when stored in an airtight container.

The Verdict: These Nutty Date Bars Didn鈥檛 Last a Second in My Kitchen

I had high hopes for a protein bar recipe created by the founder of a popular health snack company, and DiGiulian鈥檚 date-nut duo did not disappoint. I prepared them in under ten minutes, using my blender instead of a food processor. Shaping the dough into neat rectangles was effortless, and they turned out looking like store-bought bars.

These bars are sweet, chewy, and packed with rich, comforting, nutty flavors. I kept a container of these in my fridge, and they didn鈥檛 even last a week.

How to Get the Most Out of These Bars, According to a Nutritionist

It turns out DiGiulian might be on to something when it comes to her love for dates, says Erika Collette, a registered dietitian based in Boston, Massachusetts.

鈥淭he Medjool dates and raisins are great sources of pre-workout carbs,鈥� Collette says. These ingredients help fuel your body before getting active because they鈥檙e rich in simple carbohydrates that are easy to digest, providing quick energy for your workout soon after eating, she says.

Eat Them 30 Minutes Post-Workout to Aid Recovery

Collette recommends eating one of these bars at least 30 minutes after a workout. This protein-packed snack helps kickstart muscle repair and replenish your energy, she says.

One nutty date bar has nine grams of protein, and since nutrition experts recommend aiming for per meal, snacking on one of these bars can help you get there.

I took Collette鈥檚 advice and ate one of these nutty date bars about a half hour before my barre class. I was able to power through my toughest range of motion exercises, and I didn鈥檛 feel achy after my workout; it was energizing and surprisingly filling, too. I鈥檒l definitely be making these again.

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If you search for creatine recipes on social media, you鈥檒l find many creators adding it to everything from smoothies to oatmeal bowls. Even though experts and influencers tout its benefits in their videos, I avoided using it because I’ve always been a bit skeptical of supplements. Before adding it to my diet, I had tons of questions that needed answers. Can it actually boost performance? Is it safe? And what kind of supplement is it?

Creatine is a compound found in meat and fish and is also naturally produced by the human body, says , director of the exercise and sports nutrition lab at Texas A&M University. , an associate teaching professor of exercise science at Syracuse University, says creatine can help improve strength and power, enhance muscle recovery, increase muscle mass, and even provide cognitive benefits.

As you’re probably aware, there’s some controversy surrounding the safety of creatine. People have long held the belief that creatine is an anabolic steroid (it’s not) and that consuming creatine can lead to kidney damage, hair loss, and dehydration. Fortunately, suggests that these claims are myths. One suggests that most people can consume 30 grams of creatine per day for up to five years without much risk. However, if you鈥檙e planning to ingest creatine every day for a lifetime, you鈥檙e better off dropping that number to just three grams per day, says Kreider.听

Instead of adding creatine to plain old water, I wanted to find creative ways to add it to my diet. Here are the few recipes that really stood out to me and what a nutrition expert had to say about them.

1. Peanut Butter, Chocolate, and Coffee Creatine Balls

I鈥檓 a dessert lover, so whenever dinner鈥檚 over, you鈥檒l usually find me scurrying around my kitchen for a little treat. When I came across these peanut butter and chocolate creatine balls from the food blog , I was immediately intrigued.

The called for oats, dried figs, peanut butter, coffee, chocolate protein powder, maple syrup, three teaspoons of creatine, cinnamon, and salt. After mixing everything together in a bowl, I used a tablespoon to scoop out portions of the dough and rolled them into balls.

Once they were perfect spheres, I sprinkled them with flaky sea salt. You could also top them with shredded coconut, crushed peanuts, or a drizzle of melted chocolate.

, a registered dietitian based in Minneapolis, Minnesota, recommends these energizing bites as a great pre-workout snack because they can help boost your performance. 鈥淭he caffeine from the coffee acts as a mental stimulant, creatine helps optimize both brain and body function, the carbohydrates from the figs, oats, and quinoa flakes provide energy for your workout, and the protein supports muscle recovery,鈥� Stangland says.

She recommends eating one or two of these bites about 30 minutes before getting active.

The Verdict: Delicious and Energizing

Every day before dinner, I go on a 45-minute walk, so I had one of these peanut butter and chocolate creatine balls about 30 minutes beforehand as a pre-dessert. (I say this because I still ate a bowl of sorbet later that day). After taking a bite, my first thought was how much they reminded me of edible cookie dough.

They have a bold, sweet flavor with a strong espresso kick. I had so much energy during my stroll that I powered through the whole thing and never once felt the urge to turn around and go home.

2. Creatine Lemonade

When I came across a tutorial for creatine lemonade from , I knew I had to try it because, you know, who doesn鈥檛 like a cool glass of lemonade?

To make this, I juiced one lemon (you can use store-bought lemon juice if you prefer) and added three grams of creatine powder. Even though the recipe calls for five grams of creatine powder, I chose to use three grams instead, per Kreider鈥檚 advice, and because I’m new to creatine.听Then, I poured in two cups of water. The original recipe suggests adding a teaspoon of stevia, but I chose to use agave instead because that鈥檚 my preferred sweetener.

The Verdict: Crisp and Refreshing

I was amazed at how crisp, tangy, and delicious this drink tasted. It wasn鈥檛 chalky or gritty at all and had the smooth consistency of traditional lemonade. Even though I liked it, I won鈥檛 be sipping this before my outdoor workouts any time soon because the temperature in the northeast, where I’m currently based,听is, on average, around 5 degrees Fahrenheit. However, I can definitely see this drink being my go-to pre-workout beverage in the summer.

To test its effects, I decided to chug it after shoveling snow and a deep stretch session. The next day, I didn鈥檛 feel my usual post-shoveling soreness; this is probably due to the fact that, according to Stangland, vitamin C from the lemon juice aids in muscle recovery.

3. Egg-White Creatine Oatmeal

There are a few things that you鈥檒l find in my breakfast lineup every week: boiled eggs, a Greek yogurt parfait, and a steamy hot bowl of oatmeal. So naturally, when I saw dumping creatine and raw egg whites into her hot cereal, my interest was piqued. Unfortunately, almost immediately after starting the recipe, I realized it wasn鈥檛 going to work. Here鈥檚 why.

The recipe says to cook one-half cup of oats according to the package instructions (which I followed by microwaving the grains with water for a minute or two). Then, you鈥檙e supposed to add in the raw egg white from one egg, 25 grams of protein powder, and five grams of creatine (I, again, opted for three) and mix everything together. That鈥檚 when things went left.

The steam emanating from the hot oats began to cook the egg whites, which gave the dish an unpleasant scrambled egg-like texture. Still, I carried on, determined to see the recipe through. I garnished it with a tablespoon of peanut butter and a tablespoon of dark chocolate.

A word of caution: please use pasteurized eggs for this recipe. The pasteurization process without cooking the egg.

Culinary mishap aside, Stangland says that having a bowl of egg-white creatine oatmeal before a workout is a great choice. 鈥淭he creatine helps power your performance, think quick movements like jumps and lifts, while the carbohydrates in the oatmeal provide sustained energy to support your muscles throughout the entire workout,鈥� she says.

The Verdict: It鈥檚 a 鈥淣o鈥� for Me

From a fueling and recovery perspective, this recipe makes sense, but I couldn鈥檛 get past the texture and taste, so I didn鈥檛 finish the bowl.

If you want to experiment with a version of this recipe, you could try making savory overnight oats and adding an already-cooked egg white on top to avoid a half-scrambled-and-half-sort-of-cooked egg in your oats. Or maybe the trick is to not heat the oats too much.

4. Sour Watermelon Creatine Gummy Bears

During my undergrad years, I took a few food science courses, and one of my favorite topics was learning how gelatin can improve the texture and stability of certain dishes. So, when I came across a clip of pouring liquid into molds to make gummy bears, I quickly ordered all the tools I needed to try it out myself.

Homemade candy may sound complicated, but it鈥檚 surprisingly easy. While I chose to order a gummy-bear-shaped mold, this is completely optional鈥攋ust make sure you鈥檙e using some type of silicone mold so your candies don鈥檛 stick. I even tested out this recipe with an ice cube tray, and it worked.

To make creatine gummy bears, start by adding one and a half cups of water to a pan, along with one-half cup of lemon juice, four tablespoons of gelatin, and 10 servings of watermelon-flavored creatine powder. Since I didn鈥檛 have that, I added a drop of red food coloring to give it a fruity look and three tablespoons of honey for sweetness.

Next, I heated the mixture over medium heat, stirring until the gelatin dissolved; this took about two minutes. Then, I used a spoon (a liquid dropper is also fine) to transfer the mixture into the mold. I put the gummies in the fridge for two hours so they could solidify.

The Verdict: 鈥淪pectacular. Give Me 14 of Them Right Now.鈥�

This was my first time making gummies in a while, so I was nervous they wouldn鈥檛 set. But after leaving them in the fridge overnight, I was so excited to see the squishy treats come out perfectly the next day.

As for the flavor, the honey masked any aftertaste from the creatine powder, and the lemon juice added a nice zest. The honey, according to Stangland, can also provide a nice jolt of energy needed to get through a tough workout.

If you prefer plant-based candies, you can replace the gelatin with agar-agar, a red algae-based ingredient. Just use the same amount of agar-agar as you would gelatin in this recipe. I ate two gummies 30 minutes before a yoga class and had no issues doing the toughest planks.

5. Creatine Chocolate Dip

This dip from only has four ingredients: creatine, protein powder, peanut butter, and almond milk. The recipe is simple, too.

I mixed three grams of creatine, two tablespoons of protein powder (I used chocolate flavor), and two tablespoons of peanut butter. Then, I slowly added one-quarter cup of almond milk, stirring until the mixture reached a brownie-batter consistency.

After a workout, it鈥檚 ideal to load up on carbs and protein to help replenish your energy stores and support muscle recovery, says Stangland. 鈥淭he apple and almond milk provide the carbohydrates, while the protein powder and peanut butter supply the protein. Creatine completes this trio of nutrients that aid in recovery,鈥� she says.

The writer makes the creatine chocolate dip. (Video: Ashia Aubourg)听

The Verdict: Yes. That鈥檚 All.

It took me less than three minutes to whip this up. I served it with apple slices, but it would also pair wonderfully with raspberries, strawberries, or graham crackers. I was worried the spread might turn out gritty, but it was smooth, creamy, and airy.

After a week of experimenting with creatine-packed recipes, I couldn鈥檛 help but get excited after trying this one. It鈥檚 the perfect proof that you can easily sneak this powerhouse supplement into everything鈥攂reakfasts, snacks, lunches, dinners, and, yes, even candy.

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Climber Alex Honnold is known for his incredible athletic feats. He free-soloed Yosemite’s El Cap in 2017, made first ascents in places like Greenland and Antarctica, and is currently working on a new project to free-climb the Nose.

After he finishes embarking on these challenging climbs, Honnold often needs a quick, satisfying meal to replenish his energy levels and repair muscles to maintain his recovery. So, he created a carb- and nutrient-rich pasta recipe that he relies on.

How Alex Honnold Refuels

I chatted with Honnold right before a climbing session听and learned that he prefers to dig into 鈥減asta and veggies鈥� as his post-workout carb of choice.

The dad of two let me know that he jumps right into parenting mode when he gets back home after a climbing trip, so he relies on this 鈥減retty scrappy鈥� recipe because it鈥檚 a quick, one-pot meal. Plus, he notes, 鈥淎ny kind of warm food after a hard day of effort is always nice.鈥�

He likes to keep meals simple. 鈥淚鈥檓 pretty un-stressed; neither I nor my wife are real chefs; we鈥檙e just surviving鈥擨 personally think of food as just throwing fuel on the fire, he says. So, really, whatever is hanging out in the fridge will typically make it into Honnold鈥檚 carb-rich recovery meal.

I asked him to name his all-star lineup when it comes to the ingredients he would choose when cooking this recipe, and he recommended farfalle, bell pepper, spinach, onion, zucchini, and a garnish of sliced avocado (one of his go-to fats).

Honnold鈥檚 recovery meal mimics primavera pasta, a classic Italian recipe that involves cooking vegetables in butter and olive oil until they reach a tender texture with a slight crunch. This creates a delicious sauce to coat your noodles.

While Honnold has no cultural ties to this dish or childhood memories of digging into this comfort food, it honors the vegetarian lifestyle he has embraced while maintaining his stance that cooking should be stress-free. 鈥淎ll of my eating has a preference around how quickly I can get it done,鈥� he says.

As a food writer living in Vermont, I embark on a slightly steep hiking trail at least once a week. While my adventures are nowhere near as awe-inspiring as Honnold鈥檚, I decided to recreate his veggie pasta to see if it would refuel and replenish my aching muscles post-trek. I also spoke with a registered dietitian to understand how this vegetarian meal may or may not support folks in their recovery goals after intense workouts.

How to Make Alex Honnold鈥檚 Avocado Primavera Pasta

From start to finish, this recipe took me about 25 minutes to complete and yielded about two servings. Here’s what you’ll need.

Ingredients

• 4 ounces farfalle pasta
• 陆 cup yellow onion, roughly chopped
• 1 bell pepper, sliced into matchsticks
• 陆 cup zucchini, diced
• 1 cup spinach
• 1 ripe avocado, sliced
• 1 tablespoon olive oil
• Salt and black pepper, to taste

Recipe

1. Bring a medium pot of salted water to a boil. Cook the farfalle pasta according to the package directions, and reserve 陆 cup of pasta water before draining.
2. Dump out the remaining pasta water, and heat olive oil in the same pot over medium-high heat.
3. Add the yellow onion, zucchini, and bell pepper. Saut茅 for three to five minutes or until the onions turn translucent.
4. Add the spinach and continue to saut茅 until the spinach begins to wilt.
5. Pour the reserved 陆 cup of pasta water into the pot and saut茅 the veggies for another minute or two. The mixture should start to resemble a brothy-looking sauce.
6. Immediately add the farfalle into the pot with the vegetables.
7. Transfer the pasta to a plate and garnish with sliced avocado.
8. Season with salt and black pepper to your liking.

The writer recreates Honnold’s Avocado Primavera Pasta in her kitchen. (Video: Ashia Aubourg)听

The Verdict: This One-Pot Meal Is Delicious and Satiating

Honnold may have a lax approach when it comes to cooking, but he is really onto something when it comes to this recipe.听Between chopping up the vegetables, cooking the farfalle, and saut茅ing up all of the ingredients, in under 30 minutes, I prepared a version of a one-pot primavera with ease.

Each bite offers a delicious component: the zucchini is juicy, the peppers are sweet, the spinach is earthy, the onions are savory, and the avocado provides an irresistible creaminess. It鈥檚 tasty and comforting.

How to Get the Most Out of This Meal, According to a Nutritionist

Eat this dish within an hour after working out to replenish the carbs burned while exercising, says , a registered dietitian based in Brooklyn, New York.

鈥淧asta is a wonderful source of carbohydrates,鈥� she says. Restoring carbs after intense physical activity is necessary to , a source of energy that helps fuel your muscles so that you can be energized听enough for your next workout.

Add Beans for a Protein Boost

To improve the nutrient makeup of this dish, Feller recommends increasing the protein content. She suggests adding beans 鈥嬧�媡o ensure there are enough nutrients to support recovery ahead of another adventure.

People should, on average, try to eat about of protein per meal. I did the math: Honnold鈥檚 avocado primavera recipe currently has about ten听grams of protein. Adding half a cup of beans can bump the protein up to around 17 grams.

After an active hike, I made Honnold鈥檚 avocado primavera pasta again. I followed the same recipe but took Feller鈥檚 advice and added a half cup of cannellini beans into the pot while saut茅ing all of my vegetables. Tossing cherry tomatoes on top added a burst of sweetness. I finished my pasta with a sprinkle of red pepper flakes and a hearty grating of Parmesan cheese to give it a spicy and savory finish. These simple additions contributed to an even more complex flavor.

This meal will come in clutch once I start attempting more challenging hikes. In the meantime, thoughts of this dish will be living rent-free in my head until I can make this recipe for a third time.

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If you鈥檝e been anywhere near FoodTok, you know that almost every week, new food videos flood social feeds, demanding the attention of home cooks. One particular viral trend that the app can鈥檛 seem to shake? High-protein recipes.

You鈥檒l encounter creators making an array of meals and slapping the label high-protein on them. But with anything you spot online, take it with a grain of salt because people make false claims about the amount of protein in a product without using reliable sources. Despite this, protein is consistently in the limelight鈥攁nd for good reason.

Protein helps the body repair and build muscles after exercising, keeps you feeling full after a meal, and supports immune system function, says , a registered dietitian nutritionist in New York City. Experts typically recommend getting anywhere from 15 to 30 grams per meal, but with any good thing, you don鈥檛 want to go overboard, says , a registered dietitian based in Alberta, Canada.

In my quest to find the best protein-packed recipes, I was particularly interested in those that don鈥檛 include protein powder. Dietary supplements are not regulated by the U.S. Food and Drug Administration, making it difficult to verify the ingredients or benefits claimed by the companies that sell them.

So, I tested seven high-protein (powder-free) recipes. Here鈥檚 how that went.

1. Cucumber Lox Salad

If you鈥檙e into NYC bagel culture,听you know one of the most popular ways to enjoy one is with cream cheese, lox, and a bunch of fixings like red onions, capers, and tomatoes.

TikTok鈥檚 鈥楥ucumber Guy鈥� went viral for showing followers a ridiculous number of ways to incorporate cucumbers into hearty meals, one of which is the insanely popular cucumber lox salad.

This recipe takes about ten minutes to prepare, with most of the work from chopping up all the veggies. I grabbed a mason jar and tossed in all of my ingredients: cream cheese, lox, sliced cucumbers, chopped red onions, caper, fresh dill, everything bagel seasoning, salt, pepper, and chili crisp. Then, I closed the lid and shook everything until it was combined.

The main source of protein in the salad comes from the fish, says Rifkin. For example, a three-ounce serving of smoked salmon has approximately 15 grams of protein. 鈥淚 also like that this recipe includes some fiber-rich carbs from the cucumbers,鈥� she says.

Truly the best cucumber recipe

The Verdict: Delicious and Satiating

If you commute to work, you can prepare this recipe the night before or in the morning and take it with you to the office. The taste reminded me of a delicious bite of a Philadelphia sushi roll, which packs creamy and smoky flavors.

Next time, I plan on eating it with a few shreds of nori sheets (dried seaweed) to add an umami flavor and delicious crunch, similar to a sushi roll.

Overall, this dish kept me satisfied during a busy day when I didn鈥檛 have time to grab a midday snack. I love that it鈥檚 customizable, so you can swap out the dressing or veggies in place of something else to keep things interesting.

2. Fluffy Yogurt

The moment I came across creators dumping packets of pudding mix into their yogurt to make , I knew I had to try it.

I followed a strawberry-infused version of the recipe from TikTok creator because it looked irresistibly delicious, and compared to a lot of high-protein trends, this one comes together fairly quickly鈥攊n under five minutes.

To give the yogurt that whipped texture, I combined three-quarters of a cup of Greek yogurt with a tablespoon of pudding mix, a pinch of baking powder, and a drizzle of sweetener鈥擨 chose honey, but stevia or agave would also work. After mixing, the curds thickened in texture.

The appeal of this viral hack is that it changes the texture of Greek yogurt. Rather than being smooth and creamy, it becomes light and puffy, Benali says. 鈥淭his fluffy version can provide a different mouthfeel, adding variety to your snack or breakfast routine,鈥� she explains.

I flavored my fluffy yogurt with a strawberry creme pudding mix, but you can use any pudding you want. I then topped it with fresh sliced strawberries and granola. Because this recipe has nearly 20 grams of protein, I felt full until lunchtime.

let鈥檚 make @buffunicorn fluffy yogurt my new favorite high protein/low cal snack!

The Verdict: Too Sweet for My Taste

My main gripe with this recipe is that it tasted artificial. It reminded me of those drinkable Danimals yogurts, which, for my palette, are too sweet in the morning.

It turns out there are 18 grams of sugar per serving in the pudding pack that I incorporated into this recipe. If you are monitoring your sugar intake, you may want to check the sugar and artificial sweetener content of your ingredients, Benali says.

3. Egg Flight

When you hear the word flight in the food and beverage industry, you probably think of a few neatly organized shot glasses filled with different types of alcohol. But TikTok foodies put their own spin on this in what they call 鈥�,鈥� where halves of boiled eggs are meticulously laid out on a board and topped with various seasonings. Since I typically eat a few boiled eggs as a quick bite throughout the week, this dish was right up my alley.

Eggs are a powerhouse; they contain upwards of six to eight grams of protein each, says Benali. 鈥淲ith an egg flight, you can enjoy multiple variations in one meal, making it easy to reach around 18 grams of protein if you include three eggs,鈥� she says. And if you tend to grow bored with the same flavors鈥攐r want to use up a bunch of ingredients in your kitchen鈥攖his is a great route.

I followed an egg flight recipe from . However, I made some original creations听based on what I already had sitting in my fridge. I made a spread of egg halves and topped one with a garden medley of cherry tomatoes, cucumbers, and red onions; another with traditional Greek salad ingredients like olives, banana peppers, red onions, and feta; another with lox and capers; and finally, one with a homemade bacon-cheddar topping.

How I made my egg flight using Martha Stewart鈥檚 boiled egg method Here鈥檚 how to make them: FILLING 1/3-1/2 cup @Kewpieusa 1 tsp dijon, to taste 1/2 shallot, finely diced 1 clove garlic, grated 2-4 dashes of tabasco Salt and pepper, to taste 1/4 tsp vinegar 1. Place your eggs in a pan. Pour in cold water and cover the eggs with 1 inch of water. Add in a pinch of salt (optional splash of vinegar) and bring to a boil 2. Once boiling, cover, remove from heat, and let sit for 12-13 minutes 3. Place eggs in an ice bath to cool or run under cold water 4. Gently roll/tap the eggs to release the shell and peel 5. Add yolks to a bowl followed by your kewpie mayo, dijon, shallot, grated garlic, tabaso, salt, pepper, and vinegar. Stir to combine and taste for seasonings. 6. Assemble your deviled eggs. Here鈥檚 the ingredients I used for each flavor: Cacio e Pepe | Freshly grated parm and black pepper Chili Garlic | @FLY BY JING , feta, sesame seeds, chives BEC | Crumbled bacon, shredded cheddar, chives Elote | Fire roasted corn, lime juice, Valentina hot sauce, tajin, cotija cheese (I forgot to add the cheese)

The Verdict: Tasty and Energy-Boosting

Not only did this meal fill me up for lunch, but I also loved that I got to use up a bunch of food that would have otherwise gone to waste. Playing artist with my blank-egg canvas brought a lot of joy to my midday break, providing me with a delicious plate to fuel my daily afternoon walk, where I strive to reach 5,000 steps. Needless to say, I hit my goal with this energizing meal.

4. Blueberry-Muffin Smoothie

A thick and hearty smoothie is one of my favorite breakfast foods when I鈥檓 on the go. When I came across a blueberry-muffin smoothie recipe on TikTok from user , I knew it would be the perfect meal to bring on my morning walk.

I blended one frozen banana, one cup of frozen blueberries, one-half cup of rolled oats, two tablespoons of chia seeds, two tablespoons of peanut butter, a pinch of cinnamon, and one cup of milk.

According to Benali, smoothies make for a satisfying breakfast because they allow you to mix in a variety of high-protein ingredients. 鈥淕reek yogurt adds creaminess and protein, while dairy milk boosts texture and nutritional value,鈥� she says.

This blueberry muffin smoothie is yummy at any age! I love having quick options for the mornings. Eden enjoyed it as well once she got over the fact that I gave her the wrong color cup. Let me know in the description if you鈥檙e a morning person or not. I鈥檓 not! Ingredients 鈥�2 bananas 鈥�2 cups frozen blueberries 鈥�1/2 cup of oats 鈥�3 tbsp chia seeds 鈥�3 tbsp peanut butter 鈥�2 cups of milk (we use raw Jersey cow milk) Combine all of your ingredients together and blend! You can add in some honey or maple syrup if you鈥檇 like it to be sweeter!

The Verdict: Mouthwatering

Infused with refreshing blueberry flavors and a hint of warm cinnamon, this ultra-creamy smoothie was delicious. It was also very filling, containing nearly 20 grams of protein. Now that I鈥檝e tried this drink, I’ve worked it into my weekly rotation.

5. Cottage Cheese Flatbread Topped with Genoa Salami

Out of all the recipes I tried for this story, the one that scared me the most was this trend I kept seeing pop up on my TikTok feed.

Between watching creators dump cartons of cottage cheese on a baking sheet or, worse, trying to convince their followers that they were making a pizza dupe, I had a lot of reservations. But I decided to go for it and followed a recipe created by .

This high-protein flatbread-of-sorts involves blending one cup of cottage cheese with two eggs, salt, and dried oregano into a batter. The tutorial instructs you to pour this 鈥渄ough鈥� onto a flat cookie sheet and bake it for about 35 minutes at 350 degrees Fahrenheit. (FYI: The cooking time varies by oven, so it鈥檚 best to monitor your flatbread until the top begins to brown.)

After I grabbed the baked cottage cheese from my oven, I took my own route and topped the warm crust with mozzarella and Genoa salami. Then, I popped the flatbread back into the oven for about three minutes to melt the cheese.

Viral cottage cheese flatbread! Recipe It鈥檚 10/10! What you need: 1 cup cottage cheese 2 eggs 1 tsp garlic powder 1 tsp Italian seasoning Add everything to a blender and blend until smooth. Pour onto a 9×13 parchment lined baking sheet. Bake at 350 for 35 minutes. Cool for 10 minutes! This makes 2 flatbreads. *If you only have a half sheet pan, double the recipe (same cook time). Youll have 4 servings!

The Verdict: Honestly, Not So Good

While I was eager to enjoy a slice, with upwards of 30 grams of protein per serving (the added mozzarella and salami increased the protein value), it wasn鈥檛 easy to eat or finish, for that matter, which is unfortunate considering how pretty it looks.

Even though it鈥檚 supposed to mimic a pizza, the lack of substance in the batter gives it a soggy texture, making it difficult to lift.

It also had an overwhelming eggy taste, which I usually don鈥檛 mind, but I couldn鈥檛 get over the soft and wet texture. I recommend making a simple frittata instead. You鈥檒l get a crispier crust and about 20 grams of protein.

6. Greek Yogurt Clusters

TikTok will typically point you toward a听 for a quick and easy high-protein snack. The frozen treat includes upwards of 10 grams of protein per serving and promises to fuel your most active adventures.

I followed a recipe from and assembled my frozen bites using vanilla-flavored Greek yogurt, honey, fresh strawberries, and dark chocolate.

Greek yogurt typically has nearly double the amount of protein of traditional yogurt, which makes it an excellent option for someone trying to increase their protein intake, says Rifkin. 鈥淵ogurt is also a great source of probiotics鈥攚hich supports gut health鈥攁nd can be easily paired with other foods like fruits and nuts to increase the nutritional value of a snack,鈥� she says.

chocolate covered strawberry yogurt clusters -chopped strawberries -1 cup greek yogurt -1 tsp vanilla extract -3 to 4 tbsp honey or agave -1 cup chocolate chips -1 tbsp coconut oil mix the yogurt, honey, and vanilla, fold in the chopped strawberries. scoop into clusters and freeze for 1-2 hours. once they are frozen, coat the clusters in the melted chocolate. place back into the freezer for another 10 min

The Verdict: My Favorite of the Bunch

This was definitely one of the best treats I have ever tried. I had so much fun dipping the frozen yogurt clusters in melted dark chocolate. Once they were finished, I couldn鈥檛 stop telling my partner how much I adored them.

Keep in mind that this recipe takes at least a few hours to finish because you have to reserve time for the yogurt to freeze. It鈥檚 ideal to make it on meal-prep days, and then you can just reach for it in your freezer when you need a quick snack.

Overall, they were very satisfying and brought me much more joy than my usual protein bars ever could. Plus, they鈥檙e super customizable.

I can鈥檛 wait to try these stuffed with mango, blueberries, or cherries. (Quick tip: To save your teeth and jaw, let them thaw a little before eating so they aren鈥檛 rock-solid when you go in for a bite.)

7. Trader Joe鈥檚 Red Lentil Pasta

People cannot stop making videos detailing their admiration for . According to many, it鈥檒l help you create a ten-minute dinner with no fuss. Just one serving鈥攁bout one cup of dry penne鈥攃ontains 15 grams of protein.

Lentil pasta is a great source of plant-based protein, says Benali. 鈥淚t鈥檚 an excellent option for vegetarians and vegans, offering a nutritious alternative to traditional pasta,鈥� she says. Plus, it鈥檚 high in fiber because it contains nearly six grams, Rifkin adds.

While I kept my pasta simple (I topped mine with tomato sauce and Parmesan cheese), you can customize this dish to your liking, Rifkin says. 鈥淔or added nutrition, I recommend tossing in a handful of greens like spinach or baby kale,鈥� she says. Leafy greens add nutrients like fiber, iron, magnesium, potassium, and calcium.

If you need inspiration, check out ‘s vegetable red lentil pasta.

Easiest meal prep. Tastes unreal and the pasta has 15 grams of protein alone!!! You can add more veggies and or protein. Enjoy

The Verdict: More, Please

As a vocal pasta lover, I was pleasantly surprised by how delicious this noodle dish tasted.

While savoring my delicious red lentil pasta and reflecting on all the recipes I鈥檝e tested, I came to the realization that upping your protein intake should never come at the expense of flavor in your favorite meals.听

Ashia Aubourg is a freelance food writer based in the northeast. Her passion for food stemmed from the hours she spent binge-watching cooking shows when she was just six years old. Aside from testing new recipes in her kitchen, she enjoys hiking, taking long walks, and foraging for mushrooms.听

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It鈥檚 a muggy August evening in Portland, Oregon.听Award-winning Haitian American chef 听is closing up his restaurant,听 for the night. He鈥檚 scheduled to run his first leg (out of three) of the 2024 relay marathon at 4 a.m. the next day.

The relay, also known as the 鈥淢other of All Relays,鈥� starts from the top of Mount Hood and ends on Oregon鈥檚 breezy Seaside Beach, which lies on the state鈥檚 Pacific coast. Because Mount Hood is a two-hour drive away, he must leave Portland by midnight at the latest.

After locking up Kann鈥檚 doors, he rushes home to pack a bag. He鈥檚 hoping that by the time he arrives at Mount Hood, he鈥檒l have some spare moments to stretch and hype himself up before hitting the starting line.

Gourdet will be joining his six-person relay team, along with thousands of other folks from across the globe, to embark on this iconic race that spans 198 miles. The race is made up of 36 legs that are each around three to eight miles long. Teams must complete the course within 36 hours; the average finish time is 29 hours.

Gourdet Discovered His Joy for Running in the Throes of Addiction

It鈥檚 no secret that working in restaurants can be extremely stressful. The food service and hospitality industry has the highest rates of substance use disorder compared to all major employment sectors, according to a 2015 study by the .

In the early 2000s, Gourdet started working as a chef at high-profile restaurants. To cope with the pressure, he turned to alcohol and cocaine. His addiction to both quickly took a toll on his health.听鈥淚 realized I needed to completely change my lifestyle, and I was very ready to do so,鈥� Gourdet says.听

He entered outpatient rehab in 2007 and got sober two years later. 鈥淚 started running when I was in rehab because I really had nothing else to do,鈥� Gourdet says.

What started as quick jogs transformed into 24-mile marathons. 鈥淩unning allows me to spend a lot of time outside and clear my head,鈥� he says.

In 2022, Gourdet fulfilled his lifelong dream of opening his own restaurant. Kann, which serves Haitian cuisine, won a James Beard award in 2023. Gourdet also runs a bar underneath Kann called , which offers a wide variety of non-alcoholic drinks in addition to traditional wine and spirits.

The Meals (and Snacks) Gourdet Ate Before Race Day

The day before the race, Gourdet prioritized rest and filled up on nutrient-dense foods. 国产吃瓜黑料 spoke with Gourdet to get a glimpse of his meal plan.

Quick-Fueling Fruits for Breakfast

鈥淚 wasn鈥檛 craving a lot of protein the day before the race, and I just wanted to make sure that I had enough fiber consumption prior, so I didn鈥檛 get all backed up,鈥� says Gourdet. Fiber kickstarts muscle contractions in the gut, which helps food move smoothly through the digestive tract.

He opted for ripe peaches and sweet berries to prevent any pre-race constipation. On average, a peach contains a little over two grams of fiber, while a cup of mixed berries has nearly six. He packed a few more to snack on during breaks between relay legs.

Fruits are great because they鈥檙e full of听complex carbohydrates, too, says , a registered dietician and founder of Phoenix Vegan Dietitian. 鈥淭hey break down slower, so you can use that as fuel for your run.鈥�

Although coffee is a morning staple for most, Gregory opted to skip it. Because the Hood to Coast race can take up to three days, the runners must find moments to snooze between legs in a sleeping bag on designated grounds or in their team鈥檚 van. 鈥淚 avoided caffeine because I wanted to sleep as much as possible before and during the race,鈥� he said.

A Sunflower Butter and Jelly Sandwich for Lunch

Gourdet stays booked and busy. Between running service at Kann, developing drink menus at 厂辞耻蝉貌濒, writing cookbooks, and听most recently听launching听a Haitian chocolate bar听in partnership with , the opportunity to sit down and enjoy a gourmet lunch, especially the day before a race, is rare.

So, he kept it simple: He lathered a few pieces of gluten-free seven-grain bread (untoasted) with sunflower butter and strawberry jelly.

Not only is this sandwich a protein powerhouse鈥攖wo tablespoons of sunflower butter contains over seven grams of protein鈥攂ut it鈥檚 also stacked with carbs, making it quite energizing. 鈥淐arbs break down into glucose, which is what we use for fuel,鈥� says Geiger. 鈥淲e can store it in our body as glycogen.鈥�

Glycogen gets stored in your liver and muscles when you eat carbs; your body then uses this energy to power a workout. That feeling you get when you hit a wall and suddenly don鈥檛 have the strength to continue may be caused by not eating enough carbs,听Geiger says.

Hydrating, Protein-Packed, and Salty Snacks

Gourdet didn鈥檛 shy away from snacking between meals. He savored bites of watermelon, creamy hummus, and salty potato chips.

鈥淓ating watermelon can support hydration needs,鈥� says Geiger. Runners can lose upwards of 1.5 quarts of water per hour, so saturating the body with liquids in advance helps.

Since sweating leads to a loss in sodium, says Geiger, salted chips can replenish lost nutrients because salt is made up of the electrolytes, sodium, and chloride, which help to usher nutrients to your cells and balance the water content in your body.

A batch of hummus made of legumes like chickpeas or black beans can help you meet your recovery needs, too, says Geiger. A half cup of hummus contains about eight grams of protein. If you run long distances, protein helps with repairing parts of your body, she says.

Hearty Curry for Dinner

For dinner, Gourdet decides to play it safe and chooses a meal he knows won鈥檛 mess with his digestion. He opts for a rich, creamy chicken curry dish garnished with veggies and ginger, plus a side of buttery coconut rice from his favorite local Burmese restaurant, .

Not only does this meal pack in all the macros needed to power through a race, but its warm, savory heartiness makes it feel like a comfort food. 鈥淚鈥檓 not afraid of spice; I love food filled with flavor, and my body can handle it really, really well,鈥� he says.

Not everyone can handle lots of spice, though. 鈥淵ou can take ten marathon runners doing the same race, and their meals will look vastly different,鈥� Geiger says. It鈥檚 important to listen to your body and lean on the foods that work for you, she emphasizes. You might realize mid-stride that too much spice doesn鈥檛 agree with you.

鈥淭he biggest thing I would say to athletes is don鈥檛 try something new before听race day,鈥� says , an associate teaching professor of exercise science at Syracuse University. You may experience digestive discomfort like stomachaches or sudden urges to use the bathroom if you experiment with foods that you鈥檝e never eaten while training, she says.

Running Has a Special Place in Gourdet鈥檚 Life

鈥淚 loved [the relay] because historically staying up all night for me was never a healthy experience, but it was incredible to see thousands of folks running 24 hours a day for two days,鈥� says Gourdet. During the race,听he found that this relay demanded a high level of 鈥渕ental organization,鈥� which he thoroughly enjoyed.

鈥淩unning takes a lot of dedication,鈥� says Gourdet. 鈥淵ou鈥檙e constantly checking in with yourself. Am I hungry? Am I thirsty? Does my back hurt? It offers a time to be there within your body, pushing yourself. And that feeling is extremely powerful.鈥�

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