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 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�

Want more of听国产吃瓜黑料鈥檚 Health stories?听.

The post Protein-Dense Skewer Recipes to Try On Your Next Camping 国产吃瓜黑料 appeared first on 国产吃瓜黑料 Online.

Up until now, I鈥檝e resisted using ChatGPT, mainly because I鈥檓 terrified I’ll love it too much and be even more addicted to my phone. Everyone around me swears by it, like my best friend who relies on it for healthy recipe ideas. She is among many using听听to plan weekly meals. You merely ask the bot to whip up a meal plan that caters to your dietary needs and budget, and within seconds, it delivers听a handful of recipe ideas along with a detailed grocery list.

Considering the right now (the cost of a dozen eggs is up 303 percent since 2019, and frozen orange juice has more than doubled), it makes sense that people are doing whatever they can to save. AI technology has its downsides, though. ChatGPT is known to , and we recently learned that it can have serious environmental consequences because of the unconscionable amounts of water it uses to keep its servers running efficiently. According to , sending the bot a 100-word message, roughly the length of this paragraph, uses approximately 17 ounces of water. For reference, that’s slightly more than the liquid volume in your favorite grande-sized Starbucks drink.

(Can you guess how many grandes it would take to input this entire article into ChatGPT? Look for the answer at the end.)

Aside from holding on to some money, people seem to really like ChatGPT鈥檚 meal recommendations. I eventually caved and decided to put the trend to the test to see how good of a nutritionist-slash-chef ChatGPT would really be.听I also interviewed a sports nutritionist and a biomedical data scientist with expertise in artificial intelligence to get their two cents.

Join me as I walk you through my week of following ChatGPT鈥檚 meal advice.

My Grocery Budget Is $125 Per Week. Here鈥檚 What the Bot Suggested I Make.

I have a grocery budget of $125 per week. I鈥檒l be feeding myself, my husband, and our very cute rescue dog Ollie, whom we already spoil with fresh, human-grade dog food. My husband eats pretty much anything, while I consume a strict gluten-free (GF) diet.

My ChatGPT Prompt and Answer

I typed the following prompt into ChatGPT to get my personalized grocery list:

I want a meal plan for a week filled with delicious and nutrient-dense, gluten-free recipes. Please provide meals for breakfast, lunch, dinner, and snacks. Beverages like smoothies are also okay to include. I have a budget of $125 and can only purchase my ingredients from Trader Joe’s. Please show me the meal plan, separating it by day from Monday to Sunday, with breakfast, lunch, dinner, and one snack listed for each day. Add in treats for my dog Ollie. Then, please show me a list of all the specific grocery items I need to buy from Trader Joe’s, including the specific item name of each individual product, so I know exactly which items to look for. Please include the prices next to each item on the grocery list. Please include the actual item names from the Trader Joe’s store in my grocery list, but not in the meal plan itself.

Here’s the one-week meal plan ChatGPT recommended:

Monday

• Breakfast: Greek yogurt with sliced banana and a sprinkle of cinnamon
• Lunch: Quinoa salad with mixed greens, cherry tomatoes, cucumber, and a lemon-tahini dressing
• Dinner: Grilled chicken breast with roasted sweet potatoes and steamed broccoli
• Snack: Apple slices with almond butter

Tuesday

• Breakfast: Oatmeal topped with mixed berries and a drizzle of honey
• Lunch: Leftover grilled chicken breast sliced over a bed of mixed greens with balsamic vinaigrette
• Dinner: Stir-fried shrimp with frozen stir-fry vegetables and cauliflower rice
• Snack: Carrot sticks with hummus

Wednesday

• Breakfast: Smoothie with spinach, frozen mango, chia seeds, and unsweetened almond milk
• Lunch: Tuna salad (canned tuna, mayo, celery) served in lettuce wraps
• Dinner: Beef and vegetable kebabs with a side of quinoa
• Snack: Rice cakes with peanut butter

Thursday

• Breakfast: Scrambled eggs with saut茅ed spinach and gluten-free toast
• Lunch: Leftover beef and vegetable kebabs with a side salad
• Dinner: Baked salmon with roasted Brussels sprouts and quinoa
• Snack: Cucumber slices with guacamole

Friday

• Breakfast: Chia pudding made with unsweetened almond milk, topped with sliced strawberries
• Lunch: Chicken and vegetable stir-fry with cauliflower rice
• Dinner: Grilled turkey burgers (no bun) with a side of roasted sweet potato fries
• Snack: Mixed nuts

Saturday

• Breakfast: Gluten-free pancakes topped with fresh blueberries and a drizzle of maple syrup
• Lunch: Leftover turkey burger patty with a side salad
• Dinner: Vegetable and chickpea curry served over quinoa
• Snack: Greek yogurt with a handful of granola

Sunday

• Breakfast: Smoothie bowl with blended a莽ai, banana, and almond milk, topped with granola and coconut flakes
• Lunch: Leftover vegetable and chickpea curry
• Dinner: Roast chicken with a side of steamed green beans and mashed sweet potatoes
• Snack: Sliced pear with a handful of walnuts

At first glance, my resounding thought was:听I am going to be very hungry. The recipes seemed healthy, but left something to be desired (like carbs). I got over my initial skepticism and screenshotted the itemized grocery list the bot gave me. I drove to my local Trader Joe鈥檚 with a couple of reusable shopping bags in tow.

ChatGPT Left Out Many Items I Needed. I Went Over Budget.

A few of the recipes ChatGPT shared look similar to the meals and snacks my husband and I already eat鈥攍ike salmon and Brussels sprouts, smoothies, eggs, and toast鈥攁nd I was amped to add rice cakes and gluten-free pancakes to my diet. Plus, Ollie was wagging like crazy when I returned home with chicken jerky treats. But most ingredients鈥攍ike the cucumbers, a veggie I detest, and chia pudding, which I鈥檝e somehow never had鈥攄iffered from what鈥檚 typically on our weekly menu.

My trip to TJ’s, from start to finish, lasted an hour, mainly because I had never bought many of these items before and therefore had no idea where in the store they were located. The larger dilemma was that a handful of ingredients needed to make the meals ChatGPT suggested were not budgeted for or included in the grocery list the bot sent me.

For example, it suggested I eat toast with eggs for breakfast on Thursday morning, but didn鈥檛 tell me to buy bread. The same happened with sauce for the stir-fry, quinoa for the salad, and salmon dishes, almond milk for the chia pudding, guacamole, honey, and Greek yogurt for my snacks. It also lacked all the basic ingredients you need to cook (like olive oil or butter). And Brussels sprouts were listed twice on my shopping list.

What I鈥檓 trying to say is: ChatGPT鈥檚 meal plan and ingredient list were far from perfect. It was missing items needed to prep various recipes, prices were inaccurate, and two items (the pears and frozen a莽ai bowl) weren鈥檛 in stock. My receipt totaled $160鈥揳bout $35 over my desired budget. However, it would have been far higher had I bought all of the ingredients I needed, but weren鈥檛 included on the shopping list. Fortunately, I already had most of them at home.

I Made ChatGPT’s Honey-Berry Oatmeal

Believe it or not, the recipe I was most excited to make was Tuesday鈥檚 breakfast: oatmeal topped with mixed berries and a drizzle of honey (that I subbed with maple syrup). I love a bowl of hot oats and fruit to start the day. It鈥檚 delicious and keeps me satiated until lunchtime.

(Watch the video below for a behind-the-scenes look at me whipping this up in my kitchen.)

This Meal Plan Is Very Restrictive and Will Negatively Affect Athletic Performance, According to a Nutritionist

I was dying to know what a professional dietitian thought of ChatGPT鈥檚 food recs, so I hopped on a Zoom call with , a sports nutritionist. Her take? 鈥淚f you eat like this, you鈥檙e going to feel like shit.鈥�

I am a 36-year-old 5鈥�6鈥� female who weighs about 130 pounds. I鈥檓 physically active: I take Ollie on two hour-long strolls every day (like I said, spoiled) and I vigorously exercise (a jog, spin class, or hot yoga session) for about 30 to 45 minutes five days a week. I hike most weekends. According to Kleiner, I should be consuming roughly 1,950 calories every day to maintain my weight, with an average macronutrient distribution of 40% carbohydrates, 30% fat, and 30% protein. But ChatGPT had me eating about 1,200 calories a day.

鈥淲hat ChatGPT gave you is the classic female restrictive dietary pattern,鈥� Kleiner says. I feel like this was especially true because the bot听saw the words 鈥済luten-free” in my prompt. ChatGPT crawls what鈥檚 promoted online, Kleiner says. “And so that鈥檚 what it draws from.鈥�

ChatGPT already听knew I was a woman, as I briefly used it earlier this year to craft a professional bio. Besides, the bulk of GF content out there is likely from women (women are more inclined to follow a GF diet than men, shows). It can be a pretty if you’re not careful. That’s what ChatGPT saw,听so that’s what I got.

That鈥檚 not the only way the meal plan fell short. It didn鈥檛 provide enough veggies, dairy, and grains, Kleiner says, and if I adhered to it, I wouldn鈥檛 come close to meeting my daily vitamin and mineral needs.

The lack of protein, which plays a crucial role in repairing muscle and building strong bones, especially for women, alarmed her. And I鈥檇 probably wind up constipated since I鈥檇 be ingesting too little fiber. That might also wreck my microbiome and set off a cascade of inflammation in my body, says Kleiner. She says I probably wouldn鈥檛 sleep well because I鈥檇 be so underfed. 鈥淵ou鈥檙e setting yourself up for failure on a diet like this.鈥�

As such, she noted that I could also expect my athletic performance to suffer. I likely won鈥檛 have enough energy to get out the door. Even if I do, she explains that I won鈥檛 have enough fuel in my body to reach a high enough intensity to reap the benefits of my workouts. I asked what my recovery would look like on this diet. Her response?

鈥淵ou won鈥檛 recover.鈥�

Which Is Better: a Nutritionist or ChatGPT?

According to Kleiner, while tempting, this trend highlights why working with a (human) professional is so important. They can assess your overall health and activity levels to craft tailored meal plans that will help you hit your athletic goals, prevent chronic diseases, and be a happier, healthier person overall.

The bot doesn鈥檛 think critically about what I, Julia, need to eat. As , the faculty director for medical education in artificial intelligence at Stanford Medicine, says, ChatGPT basically reads the Internet and then copies and pastes whatever it finds (hence the 1,200-calorie diet). Chen says AI is pretty good at answering simple, straightforward questions, but also makes things up and pulls false information from the Internet.

鈥淚t鈥檚 not a human, it鈥檚 a robot spitting out words,鈥� he shares. When I asked if he鈥檇 ever recommend it for meal planning, he said he wouldn鈥檛 use it for medical advice, in general. 鈥淒on鈥檛 plan your health around it,鈥� he says.

Will I Use ChatGPT to Meal Plan Again?

The truth: probably not. I want my food to energize me so I can work, exercise, care for Ollie, read, and hang out with my family and friends. ChatGPT鈥檚 plan just won鈥檛 fuel me properly. Besides, spending an hour at the grocery store shopping for ingredients I wasn鈥檛 entirely jazzed about wasn鈥檛 exactly my most efficient trip to Trader Joe’s.

That said, the bot did provide a good jumping-off point. For example, I鈥檓 a big fan of turkey burgers and sweet potato fries (my suggested Friday dinner), but I also want recipes that are more nutritious (and creative) than breadless patties with fries. So, I might use the bot to shop for base ingredients, but then I鈥檒l add my own touches to create a meal I鈥檓 excited about. This is where AI and tools like ChatGPT shine, Chen tells me. For example, these are the tweaks I’d make to the turkey burger meal: turkey burgers (with gluten-free buns, cheese, avocado, lettuce, and tomatoes), sweet potato fries (with ketchup), and a side salad with veggies and green goddess dressing.

Kleiner says the oatmeal breakfast is a fine start, but it would be excellent if I added nuts or seeds plus a dab of Greek yogurt鈥攁s you can see, I followed this advice.

AI models can generate ideas you may not have thought of (like pears paired with walnuts), but it鈥檚 always smart to flesh them out or validate their advice with reliable, trusted sources such as nutritionists or dietitians.

鈥淯se it to brainstorm,鈥� Chen said. But that’s it.

(As for the answer to that trivia above: 22 grande-sized drinks. That’s how much water it would take to input this article into ChatGPT. Yikes.)

Want more of听国产吃瓜黑料鈥檚 Health stories?听.

The post I Used Chat GPT to Meal Plan鈥擴ntil a Nutritionist Set Me Straight appeared first on 国产吃瓜黑料 Online.

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 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.

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.

Want more of听国产吃瓜黑料鈥檚 Health stories?听.

The post Alex Honnold鈥檚 Favorite Recovery Meal Is a Twist on a Classic Primavera Pasta Recipe appeared first on 国产吃瓜黑料 Online.

For the last decade, I鈥檝e been brining my Thanksgiving turkeys in champagne. The technique has produced delicious, consistent results from campsites in Big Sur, California, and Baja, Mexico鈥攁nd in everything from frying oil to pellet grills to standard home ovens. To prove champagne’s efficacy in producing a juicy, tender bird, I tested a champagne brine against a typical water-based one.

Last weekend, I drove over to our local supermarket in Bozeman, Montana, and picked up two of their cheapest $2.99-a-pound turkeys, as close in weight to each other as I could find. I wanted to design this experiment I wanted to design this experiment in a way that controlled for as many variables as possible and set up a worst-case scenario, in which the brine would be the only flavor factor in the roasted turkey.

Turkey is a difficult bird to cook. Not only are turkeys large鈥攅ach of the birds I bought was 14 pounds鈥攂ut they also contain both light and dark meat. Tender, more exposed meat in the breast will cook faster than the tougher, tucked-away meat in the legs and thighs, which creates a significant risk of overcooking the white meat while you wait for the dark stuff to come up to temperature. That dries out the breasts and results in the chewy, flavorless bites of turkey we鈥檝e all come to associate with Thanksgiving.

Why Brine a Turkey?

Salt breaks down the proteins in meat, making the texture听more tender. At the same time, a brine can help infuse a bird with flavor, and adding liquids can help keep it moist while cooking.

There are听two main methods of brining a turkey: wet and dry.

A dry brine involves rubbing the outside and cavity of a turkey with kosher salt, dried herbs, and spices. It听draws moisture out of the meat, where it mixes with the salt, which is then transported back into the meat as the moisture is reabsorbed from the surface. Dry brining. produces a crispy skin and takes less effort than a wet brine, but it also struggles to fully infuse all parts of a big turkey with moisture and flavor.

To make a wet brine, dissolve kosher salt in boiling water, along with fresh aromatics like fruit peels, garlic, and herbs. You then submerge the turkey in the liquid at room temperature, and and place it in the refrigerator or outdoors if it’s cold enough for anywhere from 12 to 24 hours. This bath permeates all parts of the meat with salt, breaking down those proteins and infusing flavor throughout the turkey. Pat the bird dry and let it drain, then roast. Don’t worry: lots of this liquid remains present during the cook, adding steam and the additional moisture and flavor it brings to an otherwise dry oven or grill.

How Does Champagne Affect a Turkey?

Brining a turkey in champagne听does three things. Alcohol helps tenderize meat by breaking down collagen. Champagne鈥檚 mild fruit flavors also infuse the meat, pairing well with turkey itself along with the herbs, vegetables, and stuffing you use for seasoning and sides. Plus, the champagne听helps create flavorful drippings you can use to make a better gravy. Finally, champagne is acidic. That acid is yet another tenderizer that leads to a flavorful roast turkey.

There鈥檚 no reason to use anything other than the cheapest champagne you can find. The less subtle flavors and greater acidity will actually work better than the nice stuff. I used Andr茅听Brut simply because, at $7.39 a bottle, it was the most affordable stuff on the shelves at my grocery store. Andr茅 comes from California and not the champagne region of France and cannot technically be called champagne, it does the job just fine.

How Do You Wet Brine a Turkey?

First, make sure you don鈥檛 buy a pre-brined turkey. This should be prominently labeled on the packaging, or is something you should ask your butcher about if you鈥檙e buying a bird straight from a meat counter. The words, 鈥渒osher,鈥� 鈥渆nhanced,鈥� or self-basting,鈥� can also be understood to mean pre-brined.

You can find pre-made brining kits for turkeys which contain measured portions of salts, spices, and herbs that you just add to boiling water. But fresh ingredients are always going to taste better, and making your own brine allows you to to tailor it to your own unique tastes.

The most important step is dissolving salt in water. To do that, you just need to start with a ratio of four parts of water to one part kosher salt. This will give us a base brine to which we can add our champagne or water later. Bring that water to a boil, pour in the salt, let it return to a boil, then turn the heat off and let the solution cool to room temperature. You don鈥檛 want to submerge a bird in hot water; doing so can lead to bacteria growth.

For this taste test, I kept the brine simple. To that base brine, I just added orange and lemon peels, garlic cloves, peppercorns, and some chopped-up sage and bay leafs. Once that鈥檇 cooled, I placed the turkeys in a brining bag, rested them in their foil roasting trays to support the weight and catch any leaks, then poured additional water on one turkey and champagne over the other until each was fully submerged. When you add enough water (or champagne) to fully submerge the turkeys and further dilute your brine, you should end with a salt-to-water ratio of around 1:16.

The only variable here is that one turkey was submerged in brine and water, and the other was submerged in brine and champagne. It took five bottles of champagne to fully submerge one of the turkeys. I simply put the other bird under a cold kitchen sink tap in its brining bag, and didn鈥檛 measure how much water it took to fully cover it.

You can (and should!) add more stuff to your brine. Ingredients from Worcestershire sauce to chicken broth, herbs, and spices are all common, and will all add flavor to your end result. Again, I tried to keep this cook as simple as possible so nothing else was working to mask the effect of the different liquids.

What Cooking Methods Work with a Champagne Brine?

The answer to that is simple: Every method I’ve tried works well with a champagne brine. When I prepare a turkey in camp, I prefer to use a propane-fueled fryer, simply because it鈥檚 the easiest thing to transport and use outdoors. If you鈥檙e frying, just take extra care to fully dry the bird, inside and out, before sticking it in the hot oil. The wet brine should help ensure the turkey is defrosted, and can be transported to a campsite or patio in a small cooler or lidded five-gallon bucket.

At home, I prefer to use a pellet grill due to the controlled level of moisture present in quality wood pellets. But I鈥檝e also cooked champagne-brined turkey on my Big Green Egg using lump charcoal with excellent results.

For this cook, with the goal of testing champagne鈥檚 effectiveness in the worst possible circumstances, I simply used the ovens in my kitchen. I pre-heated both ovens to 350 degrees听Fahrenheit听(without any convection), filled the cavities with wedges of the leftover fruit, brushed a stick of melted butter over the top of each, and baked them until done.

Prior to 2008, the USDA recommended cooking turkeys until a thermometer inserted into the thickest part of the thigh reached 180 degrees Fahrenheit. But that recommendation was updated in 2008 to 165 degrees. That lower temperature should result in a moister bird, but I cooked both turkeys through to 180 degrees to account for a worst-case scenario.

The mad scientist in me was pleased when the probes in both birds registered 180 degrees at the exact same time. That meant both ovens were heating consistently with each other,听an indication that I鈥檇 managed to remove one more variable from the result.

Can a Champagne Brine Really Produce a Juicier Bird?

I pulled the turkeys out of the oven, and rested them on my stove top for 15 minutes before carving. One difference was immediately apparent: the skin on the water-brined bird was noticeably crisper, and more deeply browned. My theory there is that the champagne broke down the skin on its bird that much more. While irrelevant to听flavor, this did represent less than ideal presentation. If oven cooking a champagne-brined bird, it may be a good idea to add some honey to the melted butter before you brush it on the bird, which should help its skin crisp up and look a little darker.

But that one downside disappeared as soon as I sliced into the breasts. There, the water-brined bird displayed noticeably more separation between muscle fibers听and was visibly less juicy. Biting into that water-brined bird took more effort, and the bite contained less flavor.

In contrast, the champagne-brined turkey was visibly juicy, with no separation between muscle fibers. The bite was tender, and was noticeably more听flavorful.

While the dark meat in both birds was similar in appearance, the tenderness and flavor was again far superior on the champagne-brined turkey.

I ended up throwing out the water-brined turkey, but carved and saved the champagne-brined one. I鈥檒l make a turkey sandwich for lunch after finishing this article. Even with such a basic cooking method, in which no additional flavoring from herbs or spices was added, the champagne brine produced a turkey I鈥檇 be happy serving to dinner guests. Its level of tenderness was as good as I expect from better equipment and more elaborate recipes, and its nice, but somewhat bland flavor could have been masked with a good gravy.

Can You Serve a Champagne-Brined Turkey to Children?

As with other cooking methods that include wine, beer, cider, or liquor, the alcohol cooks off with temperature and time. There should be no alcohol content remaining in the final dish.

Can You Taste the Champagne?

Flavor-wise, there were some faint notes of fruitiness in the meat of the champagne-brined turkey that weren鈥檛 present in the water-brined one. But that could be explained as much by the champagne better transporting the flavor of the orange and lemon peels into the juicier meat as it could by anything remaining of the booze. I certainly couldn’t detect any strong flavor of champagne or alcohol.

By spending $37 on champagne, I meaningfully increased the quality of my Thanksgiving turkey鈥攚ithout relying on my preferred cooking methods or added seasoning. Consider a champagne brine as an additional step to your favorite recipe. Paired with a superior cooking method like grilling or frying, a champagne-brine can help elevate your results to new levels.

The post The Secret to a Perfectly Juicy Thanksgiving Turkey? Cheap Champagne. appeared first on 国产吃瓜黑料 Online.

Popsicles always remind me of childhood. During summers spent at the neighborhood pool, I ate orange creamsicles between jumps off of the diving board. At home, the freezer was fully stocked with tubes of brightly colored Pop-Ice sticks that I tore open with my teeth. Sticky fingers, discolored tongue, full heart鈥攜ou know the vibes.

But I鈥檓 learning that popsicles are for adults too. Homemade protein popsicles are a fun, low-lift snack that can refuel you after a workout or just add an extra boost of energy (and childlike wonder) to your day, says , a registered dietitian and the owner of Ruby Oak Nutrition in Raleigh, North Carolina.

Whipping up protein popsicles is similar to making smoothies, with the added step of freezing them for four to six hours. On TikTok, you can find nutrient-packed popsicle recipes using Greek yogurt, peanut butter, and even blended cottage cheese (it tastes better than it sounds). The possibilities for the delicious frozen treats are almost endless, so we asked nutritionists about which ingredients make the best protein popsicles. Plus, we rounded up some of the best popular recipes on TikTok.

The Best Ingredients for Protein Popsicles

Start with a creamy base like cottage cheese, Greek yogurt, or milk (out of all the dairy-free options, soy milk has the highest protein content). Add in everything you like in your smoothies鈥攕pinach, peanut butter, fruit, honey, chia seeds鈥攖hen pour it into popsicle molds and freeze. You can buy silicone molds online for less than $10. You could also try making 鈥渓azy鈥� protein popsicles by skipping all the fancy add-ons and simply combining protein powder and water

If you want to avoid the taste of protein powder, Byrne recommends a simple three-ingredient recipe. In a mixing bowl or blender, add one banana, a cup of Greek yogurt, and a tablespoon of peanut butter (or an alternative nut or seed butter), then mix or blend until smooth. Since this may be too thick to pour directly into a popsicle mold, add some water or milk to thin it out.

鈥淚t鈥檚 sweet enough without adding extra sweetener as long as you鈥檙e using a ripe banana,鈥� Byrne says. 鈥淎nd it does have a really good mix of protein, carbs, and fat.鈥�

As for what not to put in your popsicles, Byrne says it鈥檚 best to avoid raw eggs, even though they鈥檙e high in protein, due to the risk of bacterial infection. Kristin Kirkpatrick, a registered dietitian nutritionist at the Cleveland Clinic and author of , adds, 鈥淚鈥檇 avoid added sugars and any ingredients you don鈥檛 like the taste of鈥攁fter all, we should enjoy the food we eat while consuming the nutrients our body needs.鈥�

If you don’t have popsicle molds handy,听you can pour your mixture into an ice cube tray, cover it with aluminum foil, and poke toothpicks or popsicle sticks through the top. The foil will help the sticks stay upright.

How Much Protein Can You Pop into a Popsicle?

Depending on your base and if you鈥檙e adding protein powder, Kirkpatrick estimates you could max out at about 25 grams of protein per popsicle. But to preserve a desirable taste and consistency, you might end up closer to ten grams, Byrne says.

The Recommended Dietary Allowance for protein is 0.36 grams per pound of body weight, although athletes and other active individuals may need more than the general population. You can use this to try to figure out a good starting point.

鈥淧rotein needs vary based on many factors such as gender, activity level, health status, and age, so it鈥檚 not always a one-number-fits-all approach,鈥� Kirkpatrick says.

While it鈥檚 best to get your protein from natural food sources, Byrne says, there鈥檚 nothing wrong with adding protein powder to your popsicles as long as you鈥檙e getting enough carbohydrates and fats from other parts of your diet.

鈥淥n the one hand, protein is protein, whether it鈥檚 from whey or from meat or from milk鈥攁lthough there is a little bit of a difference between 鈥�,鈥� Byrne says. 鈥淎ll animal proteins are complete. The main difference is with minimally processed food, you鈥檙e getting more nutrients than just the protein. So if you鈥檙e making these popsicles with a higher protein milk or Greek yogurt or even blended cottage cheese, you鈥檙e probably getting more nutrients than you would with protein powder alone.鈥�

Byrne also says protein intake will be limited by the size of your mold. For example, if a popsicle mold holds four ounces of liquid, you should probably only put in half a scoop of protein powder.

When Should You Eat Protein Popsicles?

These can be a fun pre- or post-workout snack, Byrne says, and could even replace a protein shake if that鈥檚 part of your post-gym ritual.

鈥淵ou also could eat them whenever,鈥� she adds. 鈥淚f you鈥檙e including some carbs from the fruit and maybe some fat from peanut butter, it鈥檚 a pretty well-rounded snack. You鈥檝e got all your in there.鈥�

One thing Byrne emphasizes: 鈥淎 protein pop could be part of a meal, but these are not big enough to be a meal replacement.鈥�

Our Favorite Recipes for Protein Popsicles

As we delved into the nutritional value of protein popsicles, we scoured TikTok to find some of the best recipes worth trying. Here are a few.

Strawberry Shortcake Pops

High Protein Strawberry shortcake popsicles If you鈥檙e looking for a Sunday, reset inspiration check out this recipe. These Popsicles are made with simple and clean ingredients and they make the perfect sweet treat. Check out my LTK account for the popsicle mold link. To make 12-15 popsicles: 8 oz of low fat cottage cheese 1 scoop of vanilla protein powder 1 very ripe banana 2 cups of frozen strawberries, chopped. 1 tablespoon of honey 1-2 crushed graham crackers Optional: 1/2 cup of chopped frozen strawberries to add to the blended mixture. 1/2 cup of dark chocolate chips 1 teaspoon of coconut oil Steps: 1. To a blender, add the cottage cheese, banana, strawberries, protein powder, and honey. Blend on until fully combined. 2. Once to make sure it鈥檚 completely blended add the optional half a cup of chopped strawberries. 3. Add the mixture to the mold Leaving about 1/3 of an inch to add the crushed graham crackers. Add a few drops of the mixture on top of the graham crackers to seal. 4. Cover the mold with the lid and add the popsicle sticks. Place them in the freezer for at least 3 to 4 hours until they are completely solid. 5. They are completely frozen, remove them from the freezer and allow them to sit room temperature for at least five minutes or run them under the water to help removing them from the mold. 6. In a bowl at the chocolate chips or melting chocolate with the coconut oil and melt them slowly in the microwave, accordingto the instructions. 7. Place the chocolate in the Ziploc bag cut the corner and drizzle the popsicles on top.

This recipe requires blending cottage cheese, protein powder, banana, frozen strawberries, and honey. To add some crunch, the creator also suggests topping them with crushed graham crackers.

Supercharged Protein Pops

My go-to “cool down” post workout snack Details Ingredients: -1 cup Greek yogurt -1/2 banana -2 scoops protein powder -1/2 cup almond milk -honey (adjust to taste) -1 cup dark chocolate chips or chopped dark chocolate (optional) Instructions: -Blend all ingredients together -Pour the mixture into popsicle molds -Freeze 4-6 hours -Dip in melted chocolate and crushed walnuts (optional, but highly recommended!)

If you have a sweet tooth and want to fit in some extra protein powder, you can blend Greek yogurt, a banana, your powder of choice, almond milk, and honey, this creator suggests. Dip it in chocolate and nuts or chopped-up pieces of fruit for extra pizzazz.

It鈥檚 PB&J Time (Popsicle Edition)

Kids PB&J Protien Popsicles!

This creator blended up raspberries, Greek yogurt, peanut butter, milk, and honey for PB&J-inspired popsicles. These are bound to be a kid-favorite.

For the Candy Bar Lovers

frozen reese鈥檚 peanut butter pops! they鈥檙e gluten free, dairy free, and refined sugar free, and can even be made sugar free and high protein! for the popsicles: 鈥�1 cup unsweetened yogurt (i used dairy free) 鈥�1/4 cup peanut butter (or other nut butter) 鈥�1-2 tbsp sweetener of choice or 1 scoop vanilla protein powder (i like raw honey or pure maple syrup) 鈥eanuts and dark chocolate chips/chunks for the chocolate coating: 鈥�5oz dark chocolate (i used dairy free) 鈥�2 tsp coconut oil instructions: 1. add the yogurt, peanut butter and sweetener to a bowl and mix until smooth. 2. place 6 dollops of yogurt on a tray lined with parchment paper and place a popsicle stick in each yogurt dollop, being sure to cover the tips of the popsicle sticks with yogurt. top the yogurt with chocolate chips/chunks or peanuts. 3. place in the freezer until the yogurt is frozen. once frozen, melt the chocolate with the coconut oil. 4. remove the popsicles from the tray and dip in the melted chocolate. place back in the freezer until the chocolate is hardened. 5. once the chocolate is hardened, remove the popsicles from the freezer and enjoy (i like to let them sit out for 5-10 minutes before eating so the yogurt filling is soft!). notes: 鈥o make them sugar free use vanilla protein powder or monk fruit for the filling and sugar free dark chocolate for the coating 鈥o make them refined sugar free use refined sugar free dark chocolate or make your own chocolate coating with unsweetened chocolate (simply melt 2oz unsweetened chocolate with 1 tbs coconut oil and then stir in 1/4 cup honey or maple syrup) enjoy!

These popsicles are nice because you don鈥檛 need a mold鈥攜ou can just add dollops of the mixture to a pan lined with parchment paper, then stick popsicle sticks on top before freezing.听 The recipe includes yogurt, peanut butter, peanuts, a natural sweetener like honey, and melted chocolate. You could probably sneak in some protein powder, too, as you could with any of these recipes. Cheers!

The post How to Make a Protein Popsicle, Your New Favorite Post-Workout Snack appeared first on 国产吃瓜黑料 Online.

The sound of shaving ice is unmistakable. The rasp, first pressed into the ice block, tense as a spring, suddenly surfs across the berg, scraping up a spume of glittering white snow as stray flecks flutter into the air. For some it may ring harsh, but under a blistering sun it signals imminent relief.

Shikashika鈥攖hat鈥檚 how Quechua communities near the Andes describe it. It鈥檚 a sound so recognizable that street vendors use it as an onomatopoeic term for their shaved-ice desserts. Elsewhere, similar treats go by other monikers. In the Hawaiian Islands, descendents of Japanese plantation workers have sold their version鈥攕have ice鈥攄rizzled with neon syrups and condensed milk, since the 1940s. Turkish bici bici, Italian grattachecca, Filipino halo halo鈥攖he list goes on.

Long before modern refrigeration, shaved-ice desserts emerged in various places around the world, especially in warm climes with access to ice from nearby mountains. On the U.S. mainland, however, they鈥檝e never been more popular than they are now. As T: The New York Times Style Magazine recently put it: shaved ice has taken over the dessert menu.

So what counts as shaved ice? Take the snow cone. With small shards of ice doused in colorful syrup, it鈥檚 not that different from shikashika or bici bici, but snow-cone ice is more crushed (i.e., crunchy) than shaved. In contrast, Hawaiian shave ice is made with fine, snowlike flakes, placing it squarely in its namesake territory. And unlike granitas and Italian ices, it鈥檚 made from pure, unflavored water.

One of the first documented forms of shaved ice is kakigori, which can be traced back to Japan鈥檚 Heian period, from 794 to 1185 AD. An early mention of kakigori occurs in , a book of musings written by Sei Shonagon in the 990s, which describes it as ice 鈥渕ixed with liana syrup and put in a new silver bowl.鈥� It earned a spot on Shonagon鈥檚 list of 鈥渆legant things.鈥�

Nowadays you don鈥檛 need to be in Japan to enjoy kakigori. In Orlando, Florida, couple Hiep Nguyen and Tammy Truong run , a year-old pop-up business that since October has resided in a 150-square-foot shop next to the Filipino restaurant . While Kaya made recent headlines as a James Beard Award finalist for best new restaurant, Koko Kakigori鈥檚 diminutive space has kept it a humbler affair. But make no mistake, Nguyen and Truong are masters of their craft.

Before becoming culinarians, the two co-owners made art. 鈥淎ll the skills we鈥檝e been using as artists we transferred to the shop,鈥� Nguyen says. Truong, for instance, makes many of the colorful ceramic bowls in the business鈥檚 mismatched collection of dishware. The menu, usually a handful of regular and seasonal flavors and a small selection of drinks, is written out by hand and adorned in watercolor.

The kakigori itself is also a work of art. Nguyen and Truong are both of Vietnamese descent, and they grew up in Orlando eating 肠丑猫, a sort of dessert soup often served with ice. But the two were drawn to the aesthetic qualities of kakigori鈥攗sually a mountain of shaved ice, where the nearly toppling-over pile is delicately dressed with syrups, milks, mochi, and fruit. Koko combines Vietnamese ingredients with the texture and look of kakigori. 鈥淚t鈥檚 technically 肠丑猫,鈥� Nguyen says, 鈥渂ut we鈥檙e repackaging it. We get to share Southeast Asian flavors with people who wouldn鈥檛 have tried it otherwise.鈥�

The couple鈥檚 wide-ranging inspiration is perhaps most evident in the ube coconut kakigori, partly an homage to the shop鈥檚 Filipino neighbor. The treat incorporates, among many house-made components, a cream made from the ube, or purple yam; pandan-infused Vietnamese jelly noodles called banh lot; and black sesame corn flakes, a Japanese-tinged nod to the cereal鈥檚 frequent appearance in halo halo.

Nguyen and Truong鈥檚 eclectic approach mimics 办补办颈驳辞谤颈鈥�s impact beyond its native country. In fact, both Hawaiian shave ice and Filipino halo halo originated as renditions of kakigori made by Japanese immigrants. Over time the three desserts evolved to look and taste completely different.

Shaved ice has and always will be an experiment. At first it was designed for cooling off; for Nguyen and Truong, the pursuit is as much about form and flavor. And while modern conveniences have made the dessert less rarified, with the sound of every scrape by hand or machine, the ice maintains its magic.

Shave Your Own

1. Source your shaver. The key to great shaved ice is texture. The achieves a fluffy, snowlike consistency with ease, although snow-cone makers or high-powered blenders work, too.
2. Pick a liquid. Homemade syrups are how you customize your dessert. Cook sugar and water in a one-to-one ratio with your favorite fruit or herb until the sugar dissolves, then strain and let cool before use. Or go the Filipino route with evaporated milk or coconut milk.
3. Experiment with toppings. Fresh fruit brings a pop of sweetness and color to your shaved ice, while toppings such as breakfast cereal or toasted coconut provide texture and crunch. Add a scoop of ice cream or drizzle with sweetened condensed milk for a more luxurious experience.
4. Assemble with gusto. Fill a glass or bowl with the ice, then apply your syrup. How much? 鈥淵ou kind of go on feeling, but I鈥檇 say safely about three ounces,鈥� Nguyen says. Then arrange your toppings to taste. If you鈥檝e got a crowd, set out bowls and squeeze bottles for a shaved-ice bar.

The post Shaved Ice Is the Planet鈥檚 Go-To Treat This Summer appeared first on 国产吃瓜黑料 Online.