If today’s that day for you, I’m excited to be the one to tell you, because this etymology highlights the epic importance of this meal for your day (and over time, for your life).

In the morning, your body needs a nutrient-dense meal to replenish your energy and stabilize your blood sugar, which may have dropped during the night. (If you’re a shift worker, please translate these times so they apply to your particular schedule.)

But not all breakfasts are created equal. The typical modern breakfast of highly processed sugary cereal, pastry, or other low-fiber foods can leave you feeling hungry and drained just a few hours later. (Just in time to ingest more sugar along with a hit of caffeine to help you make it to lunchtime.)

And that’s saying nothing about the “one-handed breakfasts” that cater to frazzled commuters who eat while they’re navigating rush hour traffic. Some examples include Taco Bell’s Breakfast Crunchwrap Bacon® and Dunkin’s Sweet Black Pepper Bacon Wake-Up Wrap®. (Imagine their truth-in-advertising marketing slogan: “Healthier than a traffic accident.”)

Healthy breakfasts, on the other hand, can fuel a powerful, focused, enjoyable day. Studies show that people who eat a nutritious breakfast tend to make better choices throughout the day, have more stable energy levels, perform better cognitively, and experience fewer cravings.

But what does a healthy breakfast look like? And is there a way to make it fast and easy, as well as tasty?

Introducing the Breakfast Bowl

A breakfast bowl is a filling morning meal option that offers a flexible and easy way to combine a variety of nutrient-rich ingredients into one complete meal. It’s an easy way to take advantage of leftovers.

Plus, putting together a bowl of delicious and gorgeous food is fun. So much so, I’m surprised nobody has yet created a mall franchise called Build-a-Bowl where people pay to mound sweet potatoes, bananas, pecans, and almond butter in a bowl of their very own. (Though judging by the silence from venture capital, maybe it’s best I stick to nutrition writing and not restaurant franchising.)

Intrigued? Let’s explore how to craft a balanced breakfast bowl that supports your health, highlight some of the best ingredients to include, and share simple, delicious recipes to fuel your day.

What Is a Breakfast Bowl?

Essentially, what it sounds like — breakfast served in a bowl, but instead of filling that bowl with Choco Sugar Crunch Balls or some other packaged cereal with a photo of an athlete on the cover and loads of sugar on the inside, you make it from healthy, natural, whole-food ingredients. Grain bowls, oatmeal, açaí bowls, and smoothie bowls are all types of breakfast bowls.

Breakfast bowls have emerged as a healthy and portable way to get a variety of whole, nutritious foods into one meal. They can be sweet, savory, or somewhere in between, catering to a wide range of dietary preferences and cuisines.

Breakfast Bowl Ingredients

Breakfast bowls can be healthy or unhealthy, depending on what you put in them. If you want a not-so-healthy example, look no further than Jimmy Dean’s line of frozen breakfast bowl meals filled with meat, cheese, and eggs. (To be clear, that link is for rubbernecking, not shopping!)

It’s not just the meat, eggs, and dairy that make these problematic choices. In addition to a copious amount of animal products, these processed bowls also contain refined oils, GMOs, artificial flavors, additives, and preservatives. In fact, the line includes a highly processed plant-based bowl that’s probably no better for you than the rest of the offerings.

The healthiest breakfast bowls are centered on whole plant foods. Ingredients can include:

• Whole grains like oats, buckwheat, or quinoa.
• Starchy vegetables like sweet potatoes, potatoes, or butternut squash.
• Whole vegan protein sources include black beans, tofu, plant-based yogurt, or tempeh.
• Vegetables — the sky’s the limit, and alliums, avocados, mushrooms, and kale are popular options.
• Sauces and other condiments like hot sauce, cashew cream, and nut butters.
• Optional toppings include nuts, seeds, dried and fresh fruit, granola, and herbs.

How To Make a Healthy Breakfast Bowl

First, decide if you’re going to make a sweet or savory bowl. While there is some crossover (sweet potatoes and pineapples can switch-hit, as can almonds and some grains), when you’re just beginning your breakfast bowl journey, it’s simpler to just pick a side and lean into it.

Next, gather all your ingredients. The key to building a breakfast bowl that truly nourishes your body is incorporating a balance of fiber, protein, healthy fats, and complex carbohydrates.

Build your bowl from the bottom up. Start with a hearty base, such as grains, oats, potatoes, plant-based yogurt, or smoothie blends. Add a few servings of fruits and/or vegetables. (Studies show that a minimum of 5 fruits and vegetables per day is associated with better health. But if you can fit in 5 per meal, even better!)

Mix in a delicious sauce, or drizzle it over the other ingredients, and then top off your bowl with your favorite toppings.

Healthy Breakfast Bowl Recipes

Plant-based breakfast bowls are where color, flavor, and nourishment come together, no matter what you’re in the mood for. From fruity and refreshing to hearty and savory, these bowls showcase the variety of whole-food ingredients offered. With layers of texture, vibrant produce, and bold, satisfying flavors, there’s truly something for everyone. Grab a spoon and dig in — breakfast just got a lot more exciting.

1. Açaí Na Tigela (Açaí Bowl)

Start your day with a spoonful of sunshine. This vibrant Açaí Na Tigela bowl blends velvety açaí, banana, and plant-based yogurt into a chilled base that’s as refreshing as it is energizing. Top it with homemade granola, coconut, hemp seeds, and cacao nibs for crunch, creaminess, and a little tropical escape in every bite.

2. Country Breakfast Bowl

Craving something hearty first thing? The Country Breakfast Bowl channels classic comfort with a plant-based twist. It starts with seasoned red potatoes and sautéed kale, then gets cozy with savory lentil sausage and mushroom gravy. Finished with herbs and nutritional yeast, this is the kind of bowl that sticks with you, without weighing you down.

3. Mediterranean Quinoa Breakfast Bowl

Think beyond oats and smoothies — this Mediterranean Quinoa Breakfast Bowl makes a savory breakfast a no-brainer. It’s packed with fiber-rich quinoa, creamy hummus, and crunchy veggies like tomato, lettuce, and red onion. With olives, avocado, lemon, and parsley to tie it all together, this bowl brings a bright, refreshing start to your day.

4. Smoky Chorizo and Polenta Bowl

Mornings don’t have to be mellow. The Smoky Chorizo and Polenta Bowl brings bold flavor to the breakfast table with creamy turmeric-infused polenta and spicy, smoky tempeh chorizo. Topped with jalapeño poblano salsa, avocado, and lime, this bowl is for those who like their first meal to make a statement.

5. Sweet Potato Breakfast Bowl

For a nourishing spin on sweet, this Sweet Potato Breakfast Bowl ditches refined sugar in favor of whole-food flavor. Thanks to complex carbs, warming spices, and protein-packed toppings, it satisfies your sweet tooth and hunger. It’s ideal for slow mornings or post-workout fuel that won’t spike and crash.

6. Three-Grain Peaches and Cream Breakfast Bowl

Let your morning unfold gently with the Three-Grain Peaches and Cream Breakfast Bowl. A warm blend of quinoa, millet, and buckwheat provides lasting energy, while the juicy peaches and creamy yogurt swirl in just the right amount of sweetness. It’s the kind of bowl that invites slow sips of tea and a deep breath before the day begins.

7. Warm Banana Chia Breakfast Pudding

The Warm Banana Chia Breakfast Pudding is your cozy go-to for mornings when cold cereal just won’t cut it. A hearty mix of oats, chia, and plant milk forms the creamy base, topped with spiced bananas, strawberries, and candied walnuts for a layered bowl that’s both comforting and energizing.

Conclusion

Your body deserves a nourishing, energizing breakfast to kickstart the day, and a breakfast bowl is one of the easiest (and most delicious) ways to make it happen. Whether you’re in the mood for cozy, colorful, crunchy, or creamy, building a breakfast bowl gives you the freedom to create something that’s just as fun to look at as it is to eat.

With a handful of simple, wholesome ingredients, you can whip up a morning masterpiece that fuels your body, keeps your belly happy, and maybe even earns you a few admiring glances from your breakfast companions.

Featured Image: iStock.com/Tassii

Read Next:

• Is Raw Milk Healthy? Is It Safe? Separating Myths From Facts

The post Breakfast Bowls: Easy Recipes & How To Make Them Healthy appeared first on Food Revolution Network.

In this article, you’ll find the essential ingredients that make no-cook meals practical and delicious. We’ll also cover a few simple tools that make prep even easier, and share a short video where you can follow along with 2 tasty meals made in 20 minutes or less.

Pantry Essentials for No-Cook Success

A well-stocked pantry allows you to whip up healthy, satisfying meals anytime, even when you’re out of fresh produce or cooking is not your forté. It might sound like a stretch, but it’s doable with the right ingredients and simple kitchen tools. Here are the key categories to remember when building your no-cook plant-based pantry.

Canned Goods

Canned foods offer convenience, a long shelf life, and valuable nutrition, making them a reliable foundation for quick meals. Look for varieties with minimal added salt or sugar, and choose products with short ingredient lists — ideally just the whole food and a simple packing liquid, such as chickpeas in brine or pineapple packed in 100% pineapple juice.

• Black beans, chickpeas, and pinto beans
• Corn, green beans, artichoke hearts, and roasted red peppers
• Low-sodium vegetable broth and tomato soup
• Pineapple, mandarin oranges, or peaches packed in juice (not syrup)

Dry Goods

Dry pantry staples deliver fiber, protein, and steady energy to keep you going. They’re also incredibly versatile, making them a practical base for building hearty, satisfying meals without much fuss.

• Rolled oats, quinoa, brown rice, or other quick-cooking whole grains
• Whole grain pasta and legume-based noodles
• Dried beans (for batch cooking and storing)
• Almonds, cashews, chia seeds, flaxseeds, hemp seeds, and pumpkin seeds

Condiments

A few flavor-packed condiments can instantly level up a pantry meal, adding depth, brightness, and just the right kick to keep things interesting.

• Organic reduced-sodium tamari, or low-sodium soy sauce
• Coconut aminos
• Hot sauce, salsa, and sriracha
• Pickles, sauerkraut, and kimchi

Herbs and Spices

Herbs and spices bring character and complexity to even the simplest meals. Just a few well-chosen seasonings can completely transform your ingredients.

• Garlic powder and onion powder
• Italian seasoning, cumin, chili powder, and smoked paprika
• Cinnamon, cardamom, nutmeg
• Nutritional yeast

Oils and Vinegars

If you use oils, they can help emulsify dressings, tenderize leafy greens, and enhance the overall mouthfeel of your dish. Likewise, vinegars offer a bright, tangy lift that balances flavors and enhances the overall taste of your creations. And while not technically a pantry item, if you tend to keep citrus fruits like lemons or limes on hand, their juices are a great way to add brightness and zing, either in addition to or in place of vinegar.

• Organic extra virgin olive oil or avocado oil
• Organic apple cider, balsamic, red wine, and rice vinegar

Shelf-Stable Plant-Based Staples

Some plant-based foods typically found in the refrigerator also come in shelf-stable versions, offering extra flexibility without the need for cold storage. These pantry-friendly options are perfect for quick, no-cook meals and are ideal for travel, emergency preparedness, or simply reducing reliance on refrigeration.

• Unsweetened plant-based milks
• Vacuum-sealed tofu
• Peanut, almond, tahini, or sunflower seed butter
• Packaged plant-based proteins such as soy curls

Feeling Inspired To Stock Your Pantry?

Now that you’ve got the basics down, our complete guide to plant-based pantry essentials offers expert tips, practical shopping advice, and printable lists to make healthy eating even easier: How To Cook: Healthy Plant-Based Pantry Food Essentials.

Basic Equipment for Pantry Meal Prep

You don’t need a lot to make no-cook meals come together. In fact, some of the best dishes can be made with just a bowl and a spatula. Still, having a few reliable tools on hand can make prep smoother and more enjoyable.

• Mixing bowls for tossing ingredients
• Wooden spoons or spatulas for mixing or mashing
• A sharp chef’s knife and a sturdy cutting board
• A food processor or blender for dips, spreads, or dressings

With just these essentials, you’ll be able to prepare a wide variety of pantry-based dishes quickly and efficiently.

No-Cook Meals in Under 20 Minutes

If you’ve ever wondered how to make a satisfying plant-based meal without turning on the stove, this video is for you. In under 20 minutes, you’ll learn how to build quick, flavorful meals using shelf-stable ingredients from your pantry. You’ll also discover tips for keeping pantry meals exciting and nourishing.

In the video, you’ll follow along with two no-cook recipes:

• Strawberry Shortcake Overnight Oats
• Colorful Black Bean and Corn Salsa

Easy No-Cook Pantry Recipes

Looking for quick, satisfying meals you can whip up in a flash? These three versatile pantry staple recipes come together in 20 minutes or less — and they’re hearty, delicious, and packed with flavor. Perfect for busy days when you want something nourishing without much fuss.

1. Strawberry Shortcake Overnight Oats

Made almost entirely from pantry staples, these Strawberry Shortcake Overnight Oats deliver sweet, creamy satisfaction with minimal effort. Organic oats, plant-based yogurt, almond extract, and shelf-stable or refrigerated plant milk form the base, while fresh or frozen strawberries bring a burst of fruity flavor. No cooking required — just mix, chill, and wake up to a deliciously simple breakfast that makes the most of what’s already stocked in your kitchen.

2. Colorful Black Bean and Corn Salsa

Made with pantry staples and fresh ingredients you likely already have on hand, Colorful Black Bean and Corn Salsa comes together in a flash for a vibrant, flavor-packed dish. Black beans and sweet corn create a hearty base, while tomatoes, red bell pepper, and red onion add color and crunch. A touch of garlic and a squeeze of lime bring the perfect balance of zest and brightness. Whether served as a dip, a taco topper, or a main with your favorite whole grain, this simple ingredient recipe is a great go-to for quick, wholesome meals!

3. No-Cook Buffalo Chickpea Wrap

This pantry staple meal comes together in under 20 minutes, and all the boxes are checked. It’s loaded with flavor, easy to put together, and packed with nutrition — who’s in? Our hands are raised high! Tangy buffalo-coated chickpeas add just the right amount of spice to a rainbow of crunchy veggies and are wrapped in a fiber-rich whole-grain tortilla. No-Cook Buffalo Chickpea Wrap makes a great option on days when you’re short on time or have all the time in the world — either way, they’re a delight to enjoy!

Simple, Nourishing, and Always Delicious! 

With a few essential pantry ingredients and some basic kitchen tools, plant-based eating can be flexible, affordable, and fast. No-cook meals are a great option when time is short, you’re away from your usual kitchen setup, or you just want something easy and satisfying.

Be sure to watch the video above for even more ideas and inspiration. Whether you’re new to plant-based eating or a seasoned cook, having a well-stocked pantry allows you to create meals that nourish your body and support your lifestyle — anytime, anywhere.

Tell us in the comments:

• Got a favorite no-cook creation? Share it in the comments — we’d love to hear what you’re making!

Read Next:

• Fresh Herbs: How To Store, Use, and Enjoy Them Without Waste

Featured Image: iStock.com/Valeriy_G

The post How To Make 20-Minute No-Cook Pantry Meals appeared first on Food Revolution Network.

I’m speaking, of course, about flatulence.

It’s not exactly a secret that some of our favorite and healthiest plant-based ingredients come with, shall we say, a chorus of side effects.

If you’ve experienced that “aromatic wind beneath your wings” feeling on a diet rich in fruits, veggies, whole grains, and legumes, don’t despair. You’re not alone, and it doesn’t mean you’re doing anything wrong.

Gas is a normal part of digestion, especially when you’re eating fibrous foods like whole fruits and vegetables. But that doesn’t mean it’s not sometimes uncomfortable, smelly, and potentially awkward in social situations.

So let’s explore how to minimize that gas and make eating and its aftermath a more comfortable and pleasant experience for you and everyone around you. We’ll identify potential causes of gas, reveal tips for reducing it, look at how to make foods easier to digest, and share a few plant-based recipes that should be easy on your digestion.

Why Do We Get Gas?

Being gassy doesn’t necessarily mean that anything’s wrong. Your digestive system produces gas because not all food gets fully digested in your small intestine. Some components, like dietary fiber and resistant starches (so named, I’m imagining, because they chant “Heck, no, we won’t go!” as they march through your digestive tract) make their way to your large intestine relatively intact.

And you get a lot more of these components on a plant-based diet of fruits, vegetables, whole grains, nuts, and seeds than on a diet of processed foods and foods of animal origin. (In fact, there is no fiber, and there is no resistant starch found in meat, dairy, eggs, bottled oils, or added sugar.)

Once these undigested carbohydrates arrive in your large intestines, they become food for your probiotic bacteria. As the gut microbes break down fiber and starch, they produce gas as a natural byproduct of the fermentation process. Think of it as your own private champagne cellar, where tiny bubbles build up enough “vintage” pressure (a fizzy bottle can hit 87 pounds per square inch!) to make you pop the cork at the least convenient moment. The “end product,” as it were, consists mostly of non-smelly gases like nitrogen, carbon dioxide, hydrogen, and oxygen. The odor, if any, comes from trace compounds that pack a punch far beyond their tiny parts-per-million presence. These include various sulfur compounds, ammonia, volatile fatty acids, and others. Some people’s gas also contains a bit of methane, which can make flatulence technically flammable.

(Weird side note: A friend once told me she tested this with her husband holding a lit match above the scene of the crime. He claimed a tiny flare shot up. I do not recommend trying this at home.)

The amounts and types of gas produced can vary greatly based on your microbiome and your diet, as well as your genetics. In general, you can expect that there might be some gas after eating fiber-heavy meals.

If you’re experiencing excessive gas, painful bloating, or changes in digestion, it could be the result of adding too much fiber too quickly. It might also be a symptom of a more serious disorder, such as IBS, food sensitivities, or a lack of digestive enzymes.

For more on digestive enzymes, including how they work and whether they’re worth taking as supplements, check out our full article here.

Gas can come not just from your gut bacteria fermenting the fiber and starches in your colon, but also from swallowed air (like when drinking carbonated beverages or eating too quickly).

The Difference Between Gas and Bloating

On a plant-based diet, you may experience both gas and bloating, especially if you’ve recently increased your fiber intake. By identifying which symptom you’re dealing with, you can take more targeted steps to feel better. Let’s look at the differences.

Gas is pretty self-explanatory: You’ve got gas, and you’re either passing it or struggling heroically to keep it in (think elevators, airplanes, church, and first dates). And it comes with a feeling of pressure in your gut that can be (temporarily) relieved with each expulsion.

Bloating, on the other hand, is the feeling of fullness, tightness, or pressure in your abdomen. It can happen with or without gas and might not always result in noticeable flatulence.

Some causes of bloating include:

• Slowed digestion or constipation, which causes food to sit longer than it should in your digestive tract
• Water retention, often related to hormonal changes or salty meals
• Food intolerances
• Poor gut motility, where your digestive muscles aren’t moving food along efficiently
• Overeating or eating too quickly, which can lead to feeling backed up

The Most Gas-Producing Foods on a Plant-Based Diet

Many healthy plant-based staples are known for causing gas, especially when you first increase your fiber intake by adding large quantities of these foods to your diet in a short time. That means you don’t need to cut these foods out entirely — instead, you can reduce them and increase your consumption slowly and incrementally. (You’ll find more strategies for keeping things calm in your tummy later in this article.)

Let’s look at the top “contrib-tooters” to gasiness.

1. Beans and Lentils

Legumes are rich in fiber and contain oligosaccharides, a type of carbohydrate that’s tough to digest, at least by your digestive system. Your gut bacteria happily ferment them, and that fermentation creates gas.

For more on legumes, see our article here.

2. Cruciferous Vegetables

Veggies like broccoli, cauliflower, cabbage, and Brussels sprouts are packed with fiber and sulfur-containing compounds. These can lead to gas and sometimes bloating, especially if you’re not accustomed to eating them regularly. And sulfur, which in medieval English was called brimstone and associated with the fiery torments of hell, can cause that particular “farty” aroma.

3. Whole Grains

Brown rice, oats, quinoa, whole wheat, and other whole grains contain fiber and resistant starch, which feed gut bacteria and produce gas as a byproduct.

4. High-FODMAP Foods

FODMAPs are a group of fermentable carbs found in many plant foods. (In case you find yourself on Jeopardy! and the category is Short-Chain Fatty Acids, the acronym stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. And don’t forget to give your answer in the form of a question!)

FODMAPs are generally health-promoting, since they feed your beneficial gut bacteria, but they can cause digestive symptoms in some people. High-FODMAP foods include legumes, nuts, wheat, dairy, certain fruits, as well as onions and garlic, which deserve their own category thanks to their unique contributions to your signature scent.

5. Onions and Garlic

These and other members of the allium family (like leeks, chives, and scallions) contain fructans, a type of fermentable carbohydrate that can cause gas and bloating, particularly in people with IBS or a sensitivity to FODMAPs. They also have a high sulfur content, which, as we’ve seen (or rather, smelled), can produce odoriferous gas.

For much more about alliums, including their amazing health benefits, you can check out our full article here.

How To Make Plant-Based Foods Easier To Digest

Most people find they don’t need to remove these foods from their diet to vanquish persistent, frequent, and smelly gas attacks. Here are several proven strategies to help your gut bacteria digest them more completely with fewer unwanted byproducts.

First, soak and rinse legumes and whole grains before cooking them. You can soak grains for a few hours or even overnight. Legumes can soak for 48 hours, as long as you pour off and replace the water every 12 hours to prevent the beans or lentils from fermenting in the bowl. Do a final rinse just before cooking.

Soaking and rinsing grains and legumes helps break down the alpha-oligosaccharides, which means your gut microbes have to do less digesting. That subdues the fermentation party, which means less tooting.

As an added benefit, soaking and rinsing can start the sprouting process and increase nutrient bioavailability.

You can also reduce flatulence by cooking grains and legumes for longer periods. Slow cooking and simmering can reduce the amount of undigested starch that reaches the large intestines.

For more on healthy, plant-based slow cooking, check out our article on The Joys and Benefits of Slow Cooking.

Another way to reduce flatulence is to add a strip of kombu to cooking legumes. Kombu, a type of sea vegetable in the kelp family, leaches an enzyme into the bean water that predigests some of the short-chain carbohydrates. It also tenderizes the skin of the beans, allowing some of their natural sugars to migrate into the cooking water.

Some spices, including cumin, fennel, and ginger, also act to reduce fermentation and gas production in the large intestines.

A fundamental strategy that I’ve already mentioned but which bears repeating is to introduce higher levels of fiber into your diet gradually. Dr. Will Bulsiewicz, author of The Fiber Fueled Cookbook (one of our Top 12 plant-based cookbooks), likens your digestion to a muscle that gets stronger with training.

You wouldn’t start weight training by trying to deadlift 250 pounds; you’d start with a light barbell and work your way up. Similarly, you can build up your gut’s capacity to handle and benefit from fiber and resistant starch by starting small and building up — resistant starch resistance training, if you like.

The Academy of Nutrition and Dietetics recommends not increasing total fiber intake by more than five grams each day until the desired intake is reached. For some people, increases should be spread over the course of weeks or even months. How much fiber should you aim for at the high end? At least 40 grams of fiber per day appears to be optimal.

In addition to what you eat and the amounts, how you eat is also important. Eating slowly and chewing thoroughly activates enzymes in your saliva that can jumpstart digestion in the mouth and esophagus, leaving less work for the bacteria in your colon.

Finally, adding probiotic and prebiotic foods into your diet can improve digestion over time by supporting the growth of colonies of beneficial bacteria.

Natural Remedies and Strategies To Reduce Gas

Beyond food, other remedies can help tame the toots.

Herbal teas (peppermint, ginger, chamomile, fennel, lemon balm, etc.)

A warm mug of herbal tea can do more than soothe your spirit — many herbs contain volatile oils that relax intestinal smooth muscle, speed gastric emptying, and let trapped bubbles escape upstream as a demure burp instead of migrating south.

Randomized trials and clinical reviews show that peppermint tea, in particular, cuts abdominal pain, bloating, and flatulence in people with functional gut disorders, with no serious side effects when taken as tea or enteric-coated capsules (which stay intact in the stomach so they can do their thing once they reach your intestines).

Chamomile, lemon balm, star anise, and fennel have weaker (but still positive) evidence and are considered safe for most people. Sip a cup about 20 minutes after the meal, and skip it only if you have reflux, since the same muscle-relaxing effect can sometimes loosen the upper esophageal sphincter and allow food that’s reached your stomach to pop back up into your food pipe.

Gentle movement or yoga after meals

Staying put after eating encourages gas to pool in the bends of the colon. A 2006 study found that patients who gently pedaled on a stationary bike in short five-minute sets cleared nearly twice as much gas as when they lay still. They also reported less bloating and abdominal distension.

Light walking, “wind-relieving” yoga poses, and seated torso twists work the same magic by using gravity and core muscle contractions to herd bubbles toward the rectum for an early exit. This doesn’t reduce flatulence, but enables you to deal with it quicker and with less discomfort.

Activated charcoal

Charcoal’s porous surface can adsorb gases and the odor-causing compounds that ride with them. (I had to look up “adsorb.” It means to attract and hold molecules of another substance on the surface only, as opposed to “absorb,” which is where the substance soaks into the interior, like water into a sponge.)

Charcoal binds other things, like medications and micronutrients, so reserve it for occasional heavy-bean nights, take it at least two hours away from prescriptions or supplements, and avoid long-term daily use.

Digestive enzyme supplements

If your digestive system feels overwhelmed by beans, crucifers, or other fiber-rich all-stars of a plant-based diet, digestive enzymes might be helpful. These supplements can provide your body with a boost of the very enzymes it needs to help break down tough-to-digest carbohydrates, proteins, and fats — before they cause bloating, gas, or discomfort.

While your body naturally produces digestive enzymes, some people don’t make enough, especially as we age, or during times of stress or chronic inflammation. That can mean more undigested food reaching your colon and more fermentation (read: more gas). Enzyme supplements help take the pressure off your digestive tract, easing the workload and making mealtimes more comfortable.

One of the most effective and well-studied enzymes for gas relief is alpha-galactosidase, the active ingredient in products like Beano®. It targets hard-to-digest sugars in beans and cruciferous vegetables, working in your small intestine to reduce fermentation before it even starts.

But for broader digestive support — including help with proteins, starches, fats, and fibers — you might want a more comprehensive enzyme blend. (At FRN, we like MassZymes by BIO Optimizers. You’ll find more info about their product, and a link to get an FRN member discount, in the Editor’s Note at the bottom of this article.)

For more on digestive enzymes, see our article here.

Limit consumption of carbonated beverages and sugar alcohols

Seltzers, sodas, and even some “sugar-free” sweet snacks can contribute to gas. The carbonation itself introduces air into the digestive system (as many class clowns discovered when a big swig of soda pop enabled them to burp the entire alphabet).

Sugar alcohols, common in sugar-free snacks, such as sorbitol and xylitol, ferment in the gut and can be hard to break down. Small amounts — like what’s found in chewing gum or mints — are unlikely to be a problem, but using sugar alcohols as a sweetener in desserts might not feel great to your tummy.

For the low-down on sugar alcohols and other sugar alternatives, we’ve got a comprehensive review here.

Mindfulness

Your gut and brain run on the same nerve highway: when you’re tense, digestion slows, gut sensitivity rises, and even normal amounts of gas can make you feel like a blown-up balloon about to meet a very sharp needle.

A 2002 study found that mindfulness-based stress reduction and acceptance-oriented cognitive-behavioral therapy, which incorporates mindful exposure, improved IBS symptom severity and quality of life. Daily five-minute breathing or body-scan sessions won’t eliminate gas production, but they can help dial down the discomfort and the urge to clench, allowing bubbles to pass easily and quietly.

Gas-Friendly Recipes To Support Digestion

Looking for plant-based meals that are gentle on digestion? These gas-friendly recipes are designed with your gut in mind, featuring ingredients and techniques that help reduce bloating and support comfort after eating. From fermented cabbage with carminative herbs to pressure-cooked beans and a soothing digestive juice, each dish brings flavor and function to your plate (or glass).

1. Homemade Green Cabbage Saurkraut

This Homemade Green Cabbage Sauerkraut isn’t just tangy and crunchy; it’s crafted to support better digestion. Made with green cabbage and a blend of fennel, caraway, and mustard seeds, this naturally fermented recipe delivers probiotics that help nourish your gut while the gas-inhibiting herbs work to reduce bloating and digestive discomfort. A forkful with meals can make a big difference in how you feel after eating.

2. Creamy Instant Pot Pinto Beans

If beans usually leave you feeling bloated, these Creamy Instant Pot Pinto Beans are a gut-friendly upgrade. Soaking and pressure cooking the beans helps break down gas-producing compounds, and cooking them with a strip of kombu (a digestive-supportive sea vegetable) enhances their tolerability even more. The recipe includes onion and garlic for depth of flavor, but they’re completely optional for those with sensitive stomachs or who don’t tolerate alliums well. With warming spices and tender beans, it’s a satisfying and soothing dish for any digestive system.

3. Digestive Wellness Juice

Packed with soothing and anti-inflammatory ingredients, this Digestive Wellness Juice is designed to calm the belly and support smooth digestion. Ingredients like fennel, ginger root, and pineapple are well known for their ability to relieve gas, reduce bloating, and support gut motility. Combined with kale, turmeric root, and lemon juice, this refreshing blend offers a daily dose of digestive wellness in every glass.

Conclusion

Gas on a plant-based diet is not uncommon, especially if you’ve recently made the switch or have started eating more fiber-rich foods. By experimenting with small changes, you can often reduce symptoms without giving up the foods you love.

The long-term benefits of eating more fiber — better digestion, a healthier gut microbiome, lower inflammation, and improved overall health — are well worth a little trial and error in the beginning. And many people find that once their gut adjusts, gas becomes much less frequent and less bothersome.

Tell us in the comments:

• Have you ever had to adjust your diet because of gas or bloating?
• What foods or tricks have helped you tame the toots?
• Any funny (or awkward!) stories you’d be brave enough to share?

Read Next:

• Plant-Based Protein: Best Sources & How Much You Actually Need

Featured Image: iStock.com / Aamulya

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Herbs can serve as perky garnishes, adding elegant finishing touches to your plant-based creations. They can also be baked or cooked right in, adding a touch of earthiness to both sweet and savory dishes. Fresh herbs can balance flavors and elevate a meal’s nutritional goodness.

Humankind has been in love with fresh herbs for thousands of years. Herbs have been used not just as flavoring and decoration but also as medicine and a way to preserve food from spoilage.

With all that in their favor, you’d think that we’d be using fresh herbs in our cooking all the time. But many of us don’t, and these greens go tragically underused. Even in recipes that call for them, they’re often omitted due to their limited freshness.

Most recipes that include fresh herbs call for just a small amount. And what’s left is then at risk of spoilage. I mean, how many dishes that call for dill can you make in the same week? (That’s a rhetorical question — the correct answer is actually, “Dill is awesome, and I don’t see any reason not to add it to vegan ice cream, do you?”)

In this article, I aim to inspire you to use fresh herbs more often. We’ll start with their culinary and nutritional benefits, explore commonly used fresh herbs, and look at how to select, wash, and store them.

Then, once you know everything you need to know about getting started with herbs, you’ll receive seven fresh herb recipes to inspire you to use them in your cooking.

Why Use Fresh Herbs?

I want to focus on three main benefits of fresh herbs: their culinary prowess, nutritional benefits, and medicinal uses.

1. Herbs Enhance the Flavor of Dishes

Fresh herbs boost flavor and add depth, brightness, and complexity to dishes. For example, (channeling my inner “wine lover” writing voice), there’s the freshness of basil, the citrusy notes of cilantro, and the earthiness of rosemary.

Natural oils in herbs release aromatic compounds that make food more enticing and appealing. Herbs can balance richness, add freshness, or introduce contrast, like mint cutting through a creamy dish or parsley brightening a hearty stew.

They also add color and visual appeal to dishes as garnishes after the cooking process has finished.

2. Herbs Are Nutritional Powerhouses

Fresh herbs are packed with vitamins (such as C, K, and A) and minerals (including iron and calcium). They’re also high in powerful antioxidants that help reduce inflammation and support immune health.

Adding fresh herbs to dishes is a convenient and easy way to increase the variety of plants in your diet, which can support your gut health. And leafy greens, like herbs, are thought to reduce the risk of multiple chronic conditions, such as cardiovascular disease and cancer.

3. Herbs Also Have Medicinal Uses

Many fresh herbs are revered by practitioners of traditional medicine beyond nutrition. Because they’re natural and safe, they’re often recommended as a first-line treatment for minor ailments and to boost overall immunity. Examples include mint and rosemary for digestive upset, basil for anti-inflammatory benefits, thyme and oregano for immune health, and sage for sore throats.

Meet the Most Common Herbs

There are two main kinds of herbs: delicate (soft) and hardy (hard). The main differences between these categories are their texture, flavor intensity, and culinary uses.

Delicate herbs have soft, tender leaves with a mild, fresh flavor. They’re best added at the end of cooking or used raw to preserve their bright taste and delicate texture.

Here are some common delicate herbs, and their most common pairings or uses:

• Basil: tomatoes, pesto, strawberries
• Chives: potatoes, plant-based cheeses, creamy cashew-based sauces
• Cilantro: citrus, avocado, black beans and rice
• Dill: cucumber, potatoes, sauces and dressings
• Mint: watermelon, quinoa, and other grains, herbal teas
• Parsley: garlic, chickpeas, mushrooms

Hardy herbs have woody stems and more robust, concentrated flavors. They can withstand longer cooking times and are often added early in the cooking process to infuse flavor.

Here are the four hardy herbs most commonly found in European cooking, along with some suggested pairings:

• Oregano: eggplant, olives, Mediterranean foods
• Rosemary: potatoes, soup, roasted vegetables
• Sage: butternut squash, sweet potatoes, mushrooms
• Thyme: lentils, soups, pasta dishes

There are dozens of other herbs that are great in cooking. However, they aren’t commonly available in supermarkets because they’re hard to harvest, transport, and store economically. However, that doesn’t mean they aren’t delicious.

If you come across herbs like sorrel, lemon balm, tulsi (also known as holy basil), or chervil at a farmers market or by growing them yourself, you can make delicious dishes with unexpected flavor profiles. You’ll find plenty of guidance online to encourage variety in your plant-based cooking.

What’s the Best Way To Select, Wash, and Store Herbs?

As we’ve seen, the big problem with fresh herbs is how much is wasted when a recipe calls for just a small amount. Delicate herbs, especially, can spoil quickly — so knowing how to select, wash, and store them is key.

Where To Buy Fresh Herbs

Most grocery stores and markets carry some of the most common herbs. Be aware, however, that while herbs in grocery stores that come precut in plastic containers may look happy and healthy, this may be due to preservatives or oils that are added to them.

If you have access to a farmers market, that might be the best place to get herbs freshly harvested the same day, and whose shelf life might be longer because of the short supply chain. When you’re buying herbs, look for the perkiest ones you can find.

Some grocery stores and farmers markets also sell living herbs; that is, a plant growing in a pot. If you have the space and inclination to take on responsibility for a kitchen plant (including giving it a cute name and singing to it daily), that’s a great way to solve the wasted herb problem. You can just pluck off the leaves that you need while Basil Fawlty (that’s obviously the name of your basil plant if you’re a John Cleese fan!) goes on growing.

Speaking of which, it’s quite easy to grow your own herbs. Herbs like basil, mint, and chives can thrive indoors in small containers or herb towers. You can buy them as potted plants or seedlings or start them from seed for the greatest economy (and bragging rights: “Check it out: I grew Rosemary Clooney from a tiny seed, and look at her now!”).

Editor’s Note: If you have limited space and/or want a super-easy solution for growing your herbs, you may want to consider a self-contained system. Gardyn’s Home Kit offers a vertical garden in a hybriponic system — a cross between aeroponic and hydroponic technologies. It allows you to grow a variety of herbs, greens, and even fruits and vegetables, all within two square feet of space and using 95% less water than traditional watering methods. To find out more about Gardyn’s Home Kit, click here. (If you make a purchase using this link, a portion of the sale will benefit FRN’s work. Thank you!)

How To Wash Herbs

For delicate herbs such as cilantro, dill, parsley, or basil, it’s best to rinse them under cold water to wash away any dirt, debris, or small insects. Keep the flow gentle to avoid damaging the leaves.

You can also submerge herbs in a bowl of cold water and gently swirl them in a circle to dislodge any unwanted particles. Let the water sit for a couple of minutes to give the sediment time to settle on the bottom of the bowl, then carefully lift the herbs out using your hands or a slotted spoon. (Don’t pour the water out while the herbs are still in the bowl, or the dirt could cling again to the leaves.)

To maximize their shelf life, wait to wash fresh herbs until just before using them; keeping them dry can preserve their flavor, texture, and longevity. If you need to wash them beforehand, dry them completely before storing to prevent early spoilage.

How To Store Herbs

After you bring fresh-cut herbs into your kitchen, trim the stems a bit, remove any discolored or wilted parts, and place them in a glass container (tall jars and drinking glasses are fine) with about an inch of water. Make sure the bottom of the stems is completely submerged in the water.

This simple step can help extend the freshness of herbs for several days, even up to a week. Remember to change the water every few days to avoid “Eau de swamp.” And make sure to keep delicate herbs like mint and basil on a kitchen counter rather than in your fridge.

You can also keep herbs fresh by wrapping the stems in a moist towel and storing them in an airtight glass container or paper bag.

What To Do with Excess Herbs

After using your two basil leaves as garnish or that tablespoon of chopped parsley in a winter stew, what do you do with the rest to avoid food waste?

One strategy is to double down on that herb and make more dishes that include it. You can find recipes with the search prompt “plant-based recipes that use (fill in the blank).” I prefer using search engines to AI chatbots so that I can find links to actual recipes rather than a potentially hallucinated version of cilantro chocolate pudding, for example.

You can add leftover fresh herbs to:

• soups
• casseroles
• salads
• hummus
• plant-based cheese spreads
• grain bowls
• smoothies and juices
• dips, sauces, and dressings
• or anything your imagination comes up with

Another strategy is to infuse vinegars and extra virgin olive oils with flavorful herbs. Rosemary and basil go great with olive oil, while lemon balm and thyme can add intrigue to white wine vinegar.

You can even use leftover herbs in homemade skincare products. For example, you can sprinkle mint leaves over a bowl of steaming hot water to make a pore-opening facial steam. Or add rosemary leaves to hot water and then mix them with aloe vera gel or apple cider vinegar for a scalp rinse.

If you’re into crafting or flower arranging, you can make an herb “bouquet” held together with a fetching ribbon. You can gift these bouquets to friends and neighbors, along with a recipe card containing your favorite recipe using that herb.

And if all else fails, and your herbs have spoiled (as indicated by smelly, slimy, or discolored parts), you can always give them a second life as compost.

Preserving Fresh Herbs

If you’re running out of ideas for using fresh herbs, you can always preserve them by drying them.

One method for dehydrating herbs is to tie the stems together and hang them upside down. Once fully dried, strip off the leaves and store them in an airtight container at room temperature for up to 12 months.

If you have a dehydrator, set it to 90–100 F and dry the herbs until completely dehydrated.

Fresh herbs can also be frozen. Spread them evenly on a baking sheet and flash-freeze them until solid. Transfer the frozen herbs to a freezer bag or airtight container, where they can be stored for up to six months. The additional step of flash freezing on a sheet prevents the herbs from clumping together.

Fresh Herb Recipes

Herbs do more than garnish — they can transform a dish with just a handful of leaves. Whether you’re looking to use up what’s on hand or explore new ways to let fresh herbs shine, these recipes bring bold, vibrant flavor to the table. From creamy spreads to nourishing soups and zesty bowls, these recipes turn everyday herbs into the main attraction — no waste, all taste.

1. Potato and Herb Frittata

Leftover herbs in danger of wilting? This plant-powered Potato and Herb Frittata turns that handful of parsley, dill, chives — or whatever you’ve got — into the star of a satisfying, savory meal. With tender baby potatoes, a creamy chickpea flour base, and a hint of turmeric, it’s a comfort food that clears your crisper drawer.

2. Kale Walnut Basil Pesto

Don’t let those last leaves of basil or kale go to waste — blend them into this bold, herb-forward Kale Walnut Basil Pesto. Creamy avocado, crunchy walnuts, and zippy lemon make this recipe rich, bright, and endlessly versatile. Toss with pasta, smear on toast, or stir into grain bowls.

3. Soothing Chickpea Soup with Fresh Thyme and Oregano

A nourishing hug in a bowl, this chickpea soup makes fresh thyme and oregano the stars — not the leftovers. Paired with savory mushrooms, sweet carrots, and a creamy coconut base, it’s the kind of recipe that welcomes a little improvisation. Toss in what you’ve got, and you’ll end up with a pot full of cozy comfort and zero food waste.

4. Moroccan Millet Bowl

Leftover herbs get a second chance in this North African-inspired Moroccan Millet Bowl that’s equal parts bright, savory, and satisfying. A lemony millet base meets a spicy herbed tahini sauce (hello, chermoula!), and it’s all finished with crunchy chickpeas, steamed broccoli, and a sprinkle of dukkah. It’s a herby, no-waste kind of meal.

5. Strawberry Mint Salad

This fresh, summery salad celebrates ripe strawberries — and a clever way to use up extra mint and basil. The combination of juicy fruit, crisp red onion, and creamy tahini-lime dressing creates a sweet-savory balance that’s unexpectedly crave-worthy. Topped with slivered almonds for crunch, our Strawberry Mint Salad recipe is perfect for picnics, brunches, or any time you want to make a handful of herbs feel like the star.

Embrace the Freshness of Herbs

Fresh herbs can provide delightful taste notes and aesthetic appeal while balancing the overall flavor of plant-based dishes. They’re rich in nutrients and antioxidants and offer a myriad of health benefits and medicinal properties.

Understanding how to select, store, and use herbs in a variety of dishes can add culinary finesse to your cooking skills and enhance your overall wellness through their nutrition and antioxidants. Try experimenting with herbs in your kitchen creations or try one of the recipes shared in this article!

Featured image: iStock.com/zeleno

Tell us in the comments:

• What are your favorite herbs?
• Do you use fresh herbs in your recipes?
• What fresh herb recipe will you make next?

Read Next:

• Fresh vs. Dried: A Guide to Herbs and Spices
• How to Cook: How to Keep Produce Fresh to Avoid Food Waste

The post Fresh Herbs: How To Store, Use, and Enjoy Them Without Waste appeared first on Food Revolution Network.

By Ocean Robbins • Adapted from Ocean Robbins’ forthcoming book 31-Day Food Revolution (Grand Central Life & Style, February 5, 2019). Featured image source: https://downtoearthorganics.com.au. Originally published on: August 8, 2018.

Deep in your gut, 40 trillion chemists are hard at work helping you digest your meals, making essential nutrients you can’t produce on your own, protecting you from disease, and even shaping which parts of your DNA manifest and which remain dormant.

These talented creatures are fungi, bacteria, and other single-celled organisms. And they are a bigger part of who you are than you have probably ever imagined!

While your body includes about 22,000 human genes, it also hosts as many as two trillion microbial genes that are technically not “you,” but rather benevolent guests working in exquisite harmony with your body. Some of these microbes flourish on your skin, but the vast majority take up residence in your digestive tract.

Study of the microbiome — the community of microorganisms living inside your body — could well be the most compelling frontier of health science.

The digestive process breaks down food and beverage particles so that your body can absorb the nutrients it wants and excrete the rest. Trillions of organisms join in the effort.

These microbes also play a critical role in shaping your appetite, allergies, metabolism, and neurological function. In fact, scientists have found that gut bacteria produce neurotransmitters, such as serotonin, dopamine, and GABA, all of which play a key role in determining your mood.

Studies suggest that your gut microbiota may factor into your risk of developing neuropsychiatric illnesses like schizophrenia, ADHD, obsessive-compulsive disorder, and chronic fatigue syndrome.

In other words, the bacteria living in your gut have a huge impact on the way you feel.

Which One Are You Feeding?

There’s an often-told story, reportedly from Cherokee folklore, about a Cherokee elder who is teaching his grandson about life.

“A fight is going on inside me,” he says to the boy. “It’s a terrible fight between two wolves. One is evil — he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, lies, false pride, and ego.

The other is good — he is joy, peace, love, hope, serenity, humility, kindness, empathy, generosity, truth, and compassion. The same fight is going on inside you — and inside every other person, too.”

The grandson thinks for a minute and then asks, “Which wolf will win?”

The old Cherokee replies, “The one you feed.”

When it comes to the bacteria in your gut, every time you eat, you are feeding somebody. Unfortunately, the modern industrialized diet is all too often feeding the bad guys and, just as important, starving the good.

To put it simply, “bad” bacteria tend to feed on sugar and unhealthy fats (yes, I’m talking about you, junk food!). And the single most important nutrient that good bacteria need to thrive inside you is fiber.

When they have plenty of fiber, they can do their job — and your digestion, mental function, and even your mood reap the benefits.

It’s clear that fiber is critical to gut health. But less than 5% of Americans get the recommended 25 to 30 grams per day.

It’s estimated that our Paleolithic ancestors got an average of up to 100 grams per day. Compare that to the average Brit, who gets only 20 grams per day, and the average American, who gets even less — just 15.

Most of us are literally starving the good bacteria that would, if we only gave them the chance, be digesting our food and making the brain-boosting chemicals we need to thrive.

How to Nurture the Good Guys and Support Your Gut Health

We know that junk food, lack of fiber, glyphosate, antibiotics, and other toxins can compromise the bacteria upon which your digestion and brain health depend. Is there anything you can do about it?

Yes! There’s a lot you can do to nurture a healthy microbiome and to support a flourishing collection of beneficial bacteria in your digestive tract.

1) Don’t kill the good ones.

When you steer clear of unnecessary antibiotics, glyphosate, and environmental toxins, you help to create the conditions for microbial health. Organic food, anyone?

2) Don’t feed the bad ones.

A diverse population of health-promoting flora protects your gut from the less helpful strains. But not all flora are good for you. A diet high in sugar, unhealthy fat, and processed food can feed the very kinds of flora that will cause gas, discomfort, bloating, and chronic inflammation.

3) Feed the good ones.

Probiotics are the so-called “good” microorganisms inside your gastrointestinal tract. They aid in digestion and keep your tummy happy. Like all living things, probiotics must be fed in order to remain active and vibrant.

Prebiotics are the food that probiotics need to thrive. They’re a type of plant fiber that humans can’t digest and that take up residence inside your large intestine. The more of these prebiotics you feed to your probiotics, the more efficiently they’ll do good work inside you.

The simplest way to think of it is this: If you want to nurture good bacteria, eat lots of fiber. Whole plant foods — especially fruits, vegetables, legumes, and whole grains — have the most.

As New York Times personal health columnist Jane Brody writes, “People interested in fostering a health-promoting array of gut microorganisms should consider shifting from a diet heavily based on meats, carbohydrates, and processed foods to one that emphasizes plants.”

If your probiotic bacteria were in charge of the menu, they’d want abundant sources of prebiotic fibers like inulin and oligofructose, as well as pectin, beta-glucans, glucomannan, cellulose, lignin, and fructooligosaccharides (FOS). If you don’t know how to pronounce these names, don’t worry. Luckily, you don’t need a degree in biochemistry to eat good food.

Some top superfoods that provide an abundance of the best microbe-fueling nutrients include gum arabic (sap from the acacia tree, often sold as the supplement acacia fiber), chicory root, Jerusalem artichoke, baobab fruit, dandelion greens, garlic, leek, onion, asparagus, wheat bran, banana, jicama, apples, barley, oats, flaxseed, cocoa, burdock root, yacon root, and seaweed.

4) Eat the good ones.

The word probiotic comes from the Greek for “support of life.” The two main ways to consume probiotics are in dietary supplements and in fermented foods. Probiotics have been found to be helpful in treating irritable bowel syndrome, diarrhea, colitis, acne, and eczema.

But they don’t always work. A lot of people are taking probiotic supplements that are pretty much just a waste of money.

The challenge is that the vast majority of probiotic bacteria are active and effective in the lower portions of the gastrointestinal (GI) tract, but to get there, they must survive the corrosive and highly acidic environment of your stomach.

When are the odds the best — on an empty stomach, or with a meal?

Researchers attempted to settle this question with a study reported in the journal Beneficial Microbes in 2011. (Yes, although it may never rival People magazine for newsstand popularity, that really is the name of a journal!)

The team built a fake digestive tract with a fake stomach and intestines, but complete with real saliva and digestive enzymes, acid, bile, and other digestive fluids. They put probiotic capsules into this stomach “empty” and with a variety of foods, and tested how many survived the trip.

What did they find? Probiotic bacteria had the highest rates of survival when provided within 30 minutes before or simultaneously with a meal or beverage that contained some fat.

This makes sense. Consuming probiotics with food provides a buffering system for the bacteria, helping to ensure safe passage through the digestive tract. But consuming them after a large meal could slow everybody down, making bacteria more likely to die in the corrosive stomach environment before reaching their intended new home in the lower intestine. So right before, or with, a meal that includes some fat seems the best way to go.

Which Probiotic Supplements Are Best?

There are thousands of probiotic products on the market, with each company or retailer telling you theirs is best.

The factors I look at in evaluating a probiotic supplement are:

1. Price. No one likes to waste money.
2. CFUs (Colony-forming units). This is the total count of all the bacteria in the probiotic. There’s a huge range, with brands offering anywhere from 1 billion to 100 billion CFUs per dose. The bigger the number, the more beneficial bacteria you get.
3. Strains. The total number of different types of bacteria in each probiotic varies greatly. Diversity is good. Every expert has a favorite combination, but the reality is that we know very little about how the various strains interact with the human body. A broad spectrum of different kinds is likely to give you the best odds of success.
4. Expiration date. Some probiotic supplements get so old that the bacteria are literally dead by the time they reach the consumer. Check expiration dates.

One probiotic supplement that’s also a food is a coconut water kefir made by inner-ēco. It’s a naturally effervescent and mildly sweet refrigerated product that provides 50 billion CFUs per tablespoon. I often take a tablespoon with breakfast or dinner. It has the added benefit of being delicious.

What About Fermented Foods?

Fermentation helps to preserve food and creates beneficial enzymes, B vitamins, and numerous strains of probiotics.

Natural fermentation has been shown to preserve nutrients and to break some foods down to a more digestible form.

The most studied is kimchi, a traditional Korean food made from fermenting salted cabbage with a variety of vegetables and spices (sometimes salted shrimp or anchovy is included, as well).

In addition to, or perhaps in part because of, its probiotic properties, studies have shown that kimchi can help fight cancer, obesity, effects of aging, and constipation while contributing to your immune system, skin health, and brain health.

Other popular fermented foods include sauerkraut, yogurt (which can be made from cow, soy, coconut, or almond milk), kefir, miso, natto (made by boiling and fermenting soybeans with bacteria), beet kvass (a fermented beet drink), vinegar, and kombucha.

Some fermented foods are used in condiments, while others make a tasty snack or topping. Remember not to cook them if you want to preserve the probiotics.

Keep in mind that some probiotic kefirs and yogurts come loaded with added sugar. Even if there are beneficial bacteria in these probiotics, the sugar will feed “bad” bacteria already in your gut. Always check labels for sugar content.

If you want to do your own fermentation, I recommend finding a good book or website to guide you. A book to consider is Fermented Vegetables by Christopher and Kirsten Shockey.

Some people using homemade fermented foods are experiencing great benefits.

Like Emily Iaconelli, for example. At the age of 17, after growing up on the modern industrialized diet, Emily developed irritable bowel syndrome, migraines, and emergent arthritis. She suffered from massive bloating and chronic pain, and became resigned to a life of embarrassing pain and urgent bathroom runs.

After 20 years of misery, she joined a Food Revolution Network event I was hosting and decided to turn her kitchen upside down.

Emily began enjoying a whole-food, plant-powered diet that featured an abundance of fermented foods, such as kimchi, fermented vegetables, tempeh, homemade almond milk yogurt, and miso. Her fiber consumption went up dramatically, providing abundant nourishment for the probiotics now streaming into her body every day.

The journey was difficult. Emily had to squeeze in all her learning and food preparation while working full-time and raising a two-year-old daughter. But every step she took seemed to give her more energy and stamina, which fueled her actions as well as her determination.

Eventually, her irritable bowel syndrome, migraines, and emergent arthritis all disappeared. And her daughter, now five, loves to cook and has decided that her favorite food is… broccoli!

Listen to Your Gut

True gut instincts can provide an essential source of wisdom, clarity, and discernment. Does your gut tighten when you confront danger, or soften in the presence of an epiphany?

Whatever your relationship is with your gut, and however clearly it does or doesn’t speak to you, I’d like to invite you to consider a possibility.

What if you didn’t think of your gut as being yours alone? What if you conceived of it as being home, also, to trillions of microbes that can tell you what’s good for you or let you know when you’re hungry (because they are)?

When you’re in a symbiotic relationship with the community of critters inside you, you can feel pride in feeding the good ones. You can feel gratitude for how they help you digest food, secrete brain-boosting neurotransmitters, and protect you from harm. And you can feel it’s your responsibility to protect and work in harmony with them for your own ultimate well-being along with theirs.

Editor’s note: This article was adapted from Ocean Robbins’ forthcoming book, 31-Day Food Revolution: Heal Your Body, Feel Great, Transform Your World (Grand Central Life & Style, February 5, 2019). Order your advance copy here today!

Do you want even more practical tips on how to break free from a toxic food culture?

Grab your free breakfast recipes sample chapter today!

In his new book, Ocean Robbins – CEO and co-founder of Food Revolution Network – explains simple steps that you can take NOW to live your healthiest life.

Tell us in the comments:

• Does this help you understand gut health?

• What is your experience with healing your gut or keeping your gut happy?

Read Next:

• 10 spices to improve your digestion naturally and keep your gut happy 

The post Why Your Gut Health Is More Important Than You Probably Think appeared first on Food Revolution Network.

Eating fruit in season isn’t just tasty; it provides optimal nutrition for your body and reduces the environmental impact of transporting foods from far away.

I hope you have fond memories of eating fresh fruits in summertime, whether you picked them yourself from a bush or tree, or selected the best ones from a beautiful display at the store. (I especially loved having watermelon-seed-spitting contests with my friends, and picking fresh berries in the Canadian wilderness.)

Let’s explore some of the juiciest, yummiest, most iconic summer fruits — watermelon, mango, strawberries, peaches, and blueberries — and learn how these juicy gems can boost your health and enhance your summer meals.

After all, every summer offers the opportunity to try new fruits and create new memories that you and your loved ones can cherish (or “cherry-ish”?) for years to come.

Why Eat Fruit That’s in Season? 

In today’s global economy, many types of fruit are available year-round. In the Northern Hemisphere, you can eat nectarines in November, fresh figs in February, and mangoes in March, because they’re all imported from countries in the southern hemisphere.

But local and in-season fruits can be tastier, better for you, and more sustainable for the planet.

Seasonal Fruit Tastes Better

Bite into a perfectly ripe strawberry at the peak of summer, and the first thing you’ll notice is how sweet, juicy, and flavorful it is compared to mild-tasting grocery store berries in the dead of winter.

Seasonal fruits taste better because they’re allowed to ripen naturally under ideal conditions, developing their fullest flavor and texture.

When fruits are grown out of season or transported long distances, they’re often picked before they’re fully ripe to avoid spoilage. These fruits are forced to ripen artificially during transportation, meaning their natural sugars and flavors may never fully develop.

Eating fruits in season allows you to enjoy them at their natural peak, offering vibrant taste and optimal nutrition.

Seasonal Fruit Is Healthier

Research consistently shows that fruits picked when ripe contain more beneficial nutrients than those harvested prematurely. For instance, a study published in the Journal of the Science of Food and Agriculture found that strawberries harvested at peak ripeness had significantly higher levels of vitamin C and natural sugar than those picked early.

When summer fruits mature in their natural growing conditions, they develop deeper pigments (meaning higher antioxidant content), richer flavors, and more complex nutrients. This means your body receives more of the health-promoting compounds it needs — exactly when nature intended.

Seasonal Fruit Supports Sustainability

Choosing seasonal fruits isn’t just good for your health — it can also be better for the planet.

Research shows that eating locally grown and seasonal produce can significantly reduce environmental impacts like carbon emissions and resource use.

Out-of-season produce often travels long distances, known as “food miles.” A 2022 study found that global food miles account for about 20% of all food production-related emissions. However, not all transportation methods are created equally. Shipping by sea or rail is relatively efficient, while air freight and refrigerated trucking — often needed for fresh berries, asparagus, or meat — are far more carbon-intensive. That’s why flying in raspberries in winter carries a much higher climate cost than transporting shelf-stable legumes or apples.

By choosing seasonal fruit, you support local farmers, lower your carbon footprint, and help build a healthier, more sustainable food system — a choice that benefits you and the world around you.

That’s not to say you should never enjoy fruit out of season. Thanks to freezing, dehydration, and modern storage, fruit can be a nutritious part of your diet year-round. But summer is a uniquely abundant time — and a perfect moment to savor the full spectrum of seasonal fruits when they’re at their freshest, juiciest, and most climate-friendly.

Seasonal Fruit Connects You to the Living Earth

Eating with the seasons also helps you stay in rhythm with nature. Our bodies shift with the time of year, adapting to changes in temperature, sunlight, and even the types of foods we crave.

And when the weather is hot and activity levels are high, sweet and hydrating fruits are not only refreshing — they’re often just what your body wants.

Can You Eat Too Much Fruit?

If fruit is so good for you, can you overdo it? It’s a fair question, especially with concerns about sugar. While fruit contains natural sugars, it also delivers fiber, water, antioxidants, and nutrients that dramatically change how your body processes that sugar. In fact, research shows that even for people with type 2 diabetes, eating more fruit does not worsen blood sugar control, and may help improve it. One study found no downside when participants were asked to eat more fruit, and in some cases, the added fiber and antioxidants led to better overall health markers.

In fact, researchers have tested what happens when people eat as much fruit as they want — even up to 20 servings a day — and found no negative impact on weight, blood pressure, or cholesterol. Quite the opposite: participants saw improvements in several health metrics. So, while it’s wise to limit added sugars from sodas, pastries, and processed foods, the sugar in fruit isn’t something most people need to worry about. For the vast majority of us, the biggest fruit problem isn’t eating too much — it’s not eating enough.

5 Super-Healthy Summer Fruits You’ll Love

Nature offers a colorful array of fruits each summer, making it the perfect time to explore, sampling the sweetness and variety of the season. Eating seasonal fruits like watermelon, mango, strawberries, peaches, and blueberries can keep you healthy, hydrated, and energized all summer long.

Let’s look at what makes these five summer fruits uniquely delicious and beneficial, and how to incorporate them into your meals creatively.

Watermelon

With its bold red color and sweet, juicy crunchiness, watermelon is the quintessential summer fruit. You’ll likely see it at many parties, picnics, and BBQs in the summer months. Many people eat watermelon on its own, but it’s also a fabulous treat as a star player in fruit salads, mocktails, and homemade popsicles.

Besides being fun to eat, watermelons are incredibly good for you, too.

As the name suggests, watermelons are mostly water, which makes them ideal for staying hydrated in the heat. They’re also a good source of potassium, an electrolyte that’s essential for your nerves, muscles, and heart.

As a red-colored food, watermelons provide the antioxidant lycopene. In addition to making watermelon flesh pretty, lycopene provides anticancer and anti-inflammatory benefits, and is good for fertility, heart health, brain health, and skin health.

You can grow watermelons anywhere there are long, hot summers that bring no risk of frost, provided you have sufficient water and decent drainage.

In the northern hemisphere, watermelon season lasts from May through September, and most US watermelons are grown in warmer states like Florida, Georgia, California, and Texas.

For more on the health benefits of watermelons and how to choose, store, and use them in recipes, check out our full article, Is Watermelon Healthy? (Spoiler alert: heck yeah!)

Mango

With their golden-orange colored flesh and irresistibly sweet flavor, mangoes are a summer fruit favorite around the world. You’ll often find them in smoothies, fruit salads, salsas, or simply sliced and enjoyed on their own.

Mangoes are rich in vitamin C, which helps boost the immune system, and are a good source of dietary fiber. They also have even more potassium per serving than watermelons, which helps with electrolyte balance.

These tropical fruits are high in a class of antioxidants called carotenoids, giving them a golden color. Lutein, zeaxanthin, and the provitamin A beta-carotene (it’s called a provitamin because your body converts it into vitamin A, and not because it gets paid) help protect your eyes from blue light damage, fight free radicals, and may play a role in cancer prevention and heart health.

Globally, India is the largest producer of mangoes, followed by China, Pakistan, Indonesia, and Mexico. The Alphonso or hapus mango is the most popular cultivar in India, and its fame is spreading worldwide as more foodies and chefs experience its butter-smooth flesh.

In the United States, mangoes are grown in warm climates like Florida, Hawaii, and southern California. Peak mango season in the US typically runs from May through September, although imported mangoes may be available year-round.

For more on the health benefits and sustainability of mangoes, check out our full article, Are Mangoes Good for You — and the Planet?

Strawberry

For many people, the taste of fresh strawberries means summer has arrived. In fact, June’s full moon was first called the Strawberry Moon by the Algonquin, Dakota, Lakota, and Ojibwe tribes of North America because it signaled the right time to gather wild strawberries.

Whether tossed into a salad, blended into a smoothie, or eaten by the handful, strawberries are an essential warm-weather treat.

Strawberries are especially high in vitamin C, even more than citrus fruits! (I guess oranges just had a bigger advertising budget.) But did you know that when you remove the cap leaves or calyx, you can tear cells in the fruit, activating an enzyme that destroys vitamin C? So it’s wise to keep those leaves on the berries until just before consuming or serving.

Strawberries are also high in fiber, folate, and manganese, along with a wide range of antioxidants, including anthocyanins and quercetin. These plant compounds are especially powerful in reducing the risk of heart disease, cancer, and other inflammatory conditions.

Thanks to their low glycemic index and antioxidant profile, strawberries may also help regulate blood sugar levels and protect against insulin resistance.

The United States is one of the top producers of strawberries, with California accounting for nearly 90% of the country’s crop. Other major producers include China, Turkey, Mexico, and Egypt.

In the northern hemisphere, strawberry season typically runs from April through June, though some regions with milder climates may extend the season into early summer. For the freshest and most flavorful berries, check out local farms or farmers markets during this time. If you’re in California, try picking your own strawberries at a U-Pick farm.

One caution about US-grown strawberries: they have the highest pesticide residues of any fruit or vegetable. Buy organic when possible or try growing your own strawberries.

And if they’re out of season, fear not! Frozen strawberries pack a wonderful nutritional (and culinary) punch, too.

For more on the benefits and downsides of strawberries, check out our full article, Just How Healthy Are Strawberries? (Again, spoiler alert: very very!)

Peach

Velvety on the outside and lusciously soft on the inside, peaches are a sensory delight — and they’re just as good for you as they are satisfying to eat. From cobblers and crisps to salsas and salads (hey, that should be a line in “My Favorite Things!”), this stone fruit is one of summer’s most versatile stars.

Beneath their soft fuzz and irresistible aroma, peaches are bursting with nutrients that help your body thrive. They’re a natural source of vitamin C to support your immune system and keep your skin glowing, along with vitamin A to protect your vision on bright summer days. Peaches also deliver potassium for heart health, fiber for smooth digestion, and smaller but still valuable amounts of copper, niacin, and vitamin E.

Like the other fruits in this article, peaches also boast beneficial carotenoid antioxidants like beta-carotene and lutein, which help protect your cells from damage and support healthy aging. Some studies even suggest peaches may have anti-inflammatory and anticancer properties, thanks to their unique mix of plant compounds.

Peaches originated in China, where they were traditionally considered a symbol of immortality. Today, they’re grown in countries all over the world, with top producers including China, Italy, Spain, and the United States.

In the northern hemisphere, you’ll find peak peach season between May and August, especially in states like California, Georgia, and South Carolina. For the best flavor, look for local peaches that are fragrant and slightly soft to the touch.

Blueberry

With their deep blue hue and burst of tart-sweet juice, blueberries are delicious in everything from morning oatmeal to summer pies. And they’re just as enjoyable by the handful, fresh from the bush.

Often called a superfood, blueberries are a perfect example of how good things come in small (and seasonal) packages. They provide a good source of manganese, copper, vitamin C, and vitamin K. And these little berries are also rich in antioxidants, particularly anthocyanins — the pigments that give them their bluish color.

Antioxidants help protect your body’s cells from oxidative stress and have been linked to improved brain health, reduced inflammation, and a lower risk of chronic diseases like heart disease and type 2 diabetes. Wild blueberries may have even higher concentrations of antioxidants, especially polyphenols, than their cultivated cousins.

Native to North America, wild blueberries have been harvested for thousands of years, and traditionally, they were a staple food for many Indigenous peoples. Today, the United States and Canada are still leading producers of blueberry varieties, along with countries like Chile and France.

In the northern hemisphere, blueberry season typically runs from May through August, depending on the variety and region. For the freshest, most flavorful berries, look for plump, deep-blue fruit at local farms or farmers markets — and don’t be surprised if they disappear quickly! Frozen blueberries are another great option since berries are picked and frozen at peak freshness.

Sadly, blueberries join strawberries on EWG’s Dirty Dozen list of most pesticide-contaminated produce, although they’re considered lower risk than their red counterparts. In the last testing cycle, over 90% of commercially grown blueberry samples had detectable levels of pesticides. This is a good reason to buy organic when possible, grow your own, or forage for them with a trusted expert. And again, as with strawberries, frozen blueberries can be a great and less costly option year-round.

For more on the benefits and downsides of blueberries, check out our full article, Are Blueberries Really As Healthy As They’re Claimed to Be?

Loads of Summer Fruits to Enjoy

How to Find Out Which Fruits Are in Season Near You 

Not all of the listed summer fruits may be available in your area. These websites and others may help you find which fruits are grown near you during the summer months:

• US: Seasonal Food Guide or Local Harvest for specific places near you that carry seasonal fruits
• Canada: Canadian Food Focus
• Australia: Sustainable Table
• UK: Eat the Seasons
• India: Times of India — “The 4 Indian seasons and the fruits and veggies cultivated in them”

Creative Ways To Use Summer Fruits

Of course, the simplest way to eat seasonal fruits is to just eat them. But if you want to get creative, here are a few ideas to get you started.

• In fruit salads or mixed with green salads
• Grilled or in kebabs and skewers (look for fruits that can withstand a stab without falling apart, like pineapple chunks and banana slices)
• In frozen desserts like popsicles and n’ice creams
• In mocktails, juices, and smoothies
• In baked goods like cobblers, galettes, and cakes
• In breakfasts like overnight oats, oatmeal, chia pudding, or smoothie bowls
• In salsas, dressings, and other sauces
• In gazpachos
• As jams or preserves

Summer Recipes Featuring Seasonal Fruit

Celebrate the vibrant flavors of the season with these easy, versatile, and downright delicious summer fruit recipes! Whether tossing them into salads, blending them into smoothies, or baking them into naturally sweet treats, these recipes make the most of nature’s juicy gems — no fuss, just fresh and flavorful bites all summer long.

1. Tropical Delight Smoothie Bowl

Savor the taste of summer with this luscious Tropical Delight Smoothie Bowl! Featuring a creamy blend of pineapple, mango, banana, and plant-based milk, it’s a sunshine-filled base that’s as nourishing as it is refreshing. Topped with juicy kiwi, crunchy pistachios, chia seeds, and a sprinkle of coconut flakes, every spoonful brings a tropical twist to your day — no passport required.

2. Grilled Watermelon and Pineapple Skewers

Grilling watermelon and pineapple bring out their natural sweetness in the most unexpected, mouthwatering way. Add a drizzle of zesty, nutty tahini lime sauce, and you’ve got a flavor combo that takes summer grilling to a whole new level. It’s a fresh, bold twist that’ll surprise your taste buds — in the best way!

3. Cherry Waldorf Salad

Meet your new favorite sunny-day salad: a vibrant twist on the classic Waldorf! This Cherry Waldorf Salad brings together tart Granny Smith apples, juicy cherries, crisp cucumber, celery, and a pop of red onion, all tossed with buttery raw walnuts for that crave-worthy crunch. It’s finished with a creamy Lemon Dijon Dressing made with plant-based yogurt, tahini, lemon juice, and a hint of maple to tie it all together. Sweet, tangy, crunchy, and totally refreshing — it’s plant-powered perfection for picnics, potlucks, or any summer spread!

4. Cold Peach Tomato Soup

This light and refreshing soup embodies the tastes and colors of summer! Sweet and juicy peaches are the perfect pairing for savory tomatoes and cooling cucumbers. Blended with shallots, basil, and a fresh squeeze of lime, the complementary flavors are sure to be an invigorating delight to your palate. This recipe also comes together easily for a healing plant-based dish that’s ready in a snap.

5. Sheet Pan Strawberry Rhubarb Crisp

There’s something special about enjoying peak-season summer fruits, especially when they come together in a naturally sweet, fruit-forward dish like this Sheet Pan Strawberry Rhubarb Crisp. Juicy strawberries and tart rhubarb shine in every bite, celebrating the best of summer’s bounty. All it takes are two bowls, a baking sheet, and a few simple ingredients to bring this vibrant, feel-good crisp to life. Serve it warm with a scoop of vanilla n’ice cream for an easy way to savor the season’s freshest flavors.

Celebrate Your Summer With the Sweet Taste of Fresh Fruit 

Summer is the perfect time to enjoy fruits at their freshest, when they’re not only more flavorful but nutritious. Seasonal fruits like watermelon, mango, strawberries, peaches, and blueberries are naturally packed with vitamins, antioxidants, and hydration-boosting benefits — exactly what your body craves during the warmer months.

By choosing fruits that are in season, you’re not only treating yourself to better taste and health benefits, but also making a more sustainable choice by reducing the need for long-distance transport and storage.

So go ahead — fill your plate with nature’s sweetest summer offerings and savor the season, one delicious bite at a time.

Featured Image: iStock.com/inaquim

Tell us in the comments:

• What are your favorite summer fruits?
• What are your favorite memories of eating summer fruits?

Read Next:

• Eat the Rainbow: Why Is it Important to Eat a Colorful Variety of Fruits and Vegetables?

The post Summer Fruits: Delicious Seasonal Choices With Incredible Health Benefits appeared first on Food Revolution Network.

Protein also gives your body energy, although that’s not its main role. It can also help keep your immune system strong (because proteins are a component of your immune system). Eating protein also has the benefit of keeping you feeling full longer. If weight loss is a goal, it’s helpful to know that protein can help ease hunger, boost metabolism, and reduce cravings.

What we call protein is made up of 21 amino acids. Your body can make 12 of them, but there are 9 that are called the “essential” amino acids because you need to get them directly from your food.

As long as you’re eating a variety of whole foods and getting enough total calories and overall protein, you should meet your needs for all nine essential amino acids. The notion that you need to combine foods (especially plant-based foods) to get the right balance of amino acids (also referred to as complete proteins) is a myth.

For more on the protein-combining myth, watch this video from Dr. Michael Greger:

Animal Protein vs Plant Protein: Protein Sources Matter for Health

Where your protein comes from matters, and contrary to popular belief, animal-sourced proteins like meat and whey protein may be inferior to plant protein when it comes to your long-term health.

In a 2018 study published in the International Journal of Epidemiology, researchers followed 81,337 participants for 6–12 years. The researchers looked at the percentage of protein from animal and plant sources for these participants. They found that the risk of cardiovascular death steadily climbed with higher consumption of meat protein, but fell steadily with increased protein consumption from nuts and seeds.

In addition, a 2003 research review published in The American Journal of Clinical Nutrition confirmed that diets lower in meat consumption led to greater longevity.

The researchers also noted that the longer a person’s adherence to a plant-strong diet, the lower their risk of mortality and the higher their life expectancy.

At least one of the reasons may have to do with insulin-like growth factor (IGF-1). Research suggests that animal protein, in particular, causes higher levels of IGF-1, which may increase your risk of cancer and many age-related diseases.

Of course, it’s also the case that many animal-based protein foods — like red meat, bacon, and full-fat dairy — come with a lot of saturated fat. Eating too much saturated fat can raise your bad (LDL) cholesterol, which may lead to heart disease, and it may also increase your risk of dementia.

How Much Protein Do You Need?

According to the Mayo Clinic, on average, most people need about 0.8 grams of protein per kilogram of body weight each day. However, requirements vary: as we age, particularly after age 65, our bodies may benefit from up to 1.2 grams per kilogram per day to help preserve muscle mass.

Active people, especially endurance and strength athletes, as well as pregnant and lactating women, might need between 1.2 and 1.7 grams per kilogram daily. The good news is that if you exercise a lot or are making a baby in your womb, you are also likely to eat a lot more calories, which will help you meet your protein needs.

To shed a bit more light for Americans, who are not used to thinking in the metric system, I want to lead you in a quick math calculation. (Leave it to Americans to mix grams and pounds — because why make nutrition simple when it can be a math puzzle?!) In general, protein requirements are tied to healthy body weight. So if you’re obese, you might not need to base your requirements on your current weight, but rather on what you would weigh if you were not obese. If your healthy weight is 150 pounds, that’s 68 kilograms. If it’s 120 pounds, that’s 54 kilograms. If you’re over age 65, and your goal is 1.2 grams of protein per kilogram of bodyweight, and if you weigh 120 pounds, you’re going for 65 grams per day. If you weigh 150 pounds, you’re going for 82 grams daily.

Now, if you eat 2,000 calories per day, and you’re getting 15% of your calories from protein, which is pretty typical across the plant kingdom, then you’re getting 300 calories from protein in a day. There are 4 calories per gram of protein, and 1/4 of 300 is 75. This means that if you are eating 2,000 calories a day, and 15% of your calories are coming from protein, then you’re getting 75 grams of protein each day — again, if you weigh 120 pounds and are over age 65, you might need 65. And if you eat as many calories as the average American, which is more than 3,600 per day, you may get 135 grams of protein daily.

That’s all based on getting 15% of your calories from protein, which is very doable on a plant-based diet. But the key thing to remember is that there are a lot of calories, but there is no protein in bottled oils or added sugars. There is very little protein in white flour. So, if you are a vegan consuming a lot of ultra-processed packaged vegan food, or if you aren’t eating enough total calories, then protein could start to be a concern. That’s another reason to base your diet around whole foods — and to eat enough food overall.

A Note About Plant-Based Protein Absorption and Fiber

Plant-based protein comes from plants like legumes, nuts, seeds, and other natural foods. But although plant-based protein appears to be generally healthier than animal protein, its digestibility and bioavailability can be hampered by the fact that it’s generally accompanied by fiber.

Fiber is critical to maintaining gut health, as well as preventing a number of medical conditions. However, as fiber sweeps out materials in the intestine, it carries a small amount of protein with it.

As a result, protein digestibility on a plant-based diet can be about 10% less than on a more meat-based diet. So, how much protein do vegans need? Some dietitians recommend adding 10% more protein to calculated needs based on the standard RDAs for protein.

This is not as much of a consideration if you regularly consume relatively low-fiber, high-protein plant foods such as meat analogs and tofu, or if you occasionally consume animal products. But if you’re meeting or exceeding your recommended fiber intake, as many plant-based eaters eventually do, you may want to aim for slightly more protein to compensate.

Protein Deficiency Is Shockingly Rare

In 2024, the IFIC Food & Health Survey reported that 71% of US consumers said they wanted more protein in their diet. But do they need it?

This may come as a surprise, but protein deficiency is virtually nonexistent in industrialized countries, even among plant-based eaters.

Most American adults eat substantially more than the recommended amount, averaging more than 100 grams of protein per day. Most Europeans also get more protein than they need.

If you’re eating enough food so you don’t lose weight and eating a variety of whole foods, it’s not hard to consume enough protein.

In general, the only people truly deficient in protein are those who aren’t eating enough calories, which is a serious and potentially life-threatening concern for hundreds of millions of people on the planet who don’t have enough food to eat.

Since there’s no protein in sugar or bottled oils, and very little in fries, chips, or donuts, protein deficiency can also become a problem for “junk food vegans” who eat a lot of processed foods.

Protein deficiency can also be a problem for alcoholics, people with eating disorders such as anorexia, and people struggling with drug addiction — all of whom tend to have diets that are deficient in many essential nutrients.

However, with these exceptions, inadequate protein consumption is almost unheard of in the industrialized world, where starvation is relatively rare.

As surprising as it may sound, we’re beginning to understand that far more people may be suffering from the health effects of getting too much protein than from getting too little.

Can You Get Too Much Protein?

When you consume more protein than your body needs, it isn’t stored as protein. Instead, it’s converted to fat or eliminated through your kidneys, contributing to osteoporosis and kidney stones.

And that’s not the only problem too much protein can cause. The International Scholarly Research Network published a meta-analysis of 31 studies on protein intake and disease, concluding that overconsumption of protein was associated with higher rates of cancer, osteoporosis, renal disease, disorders of liver function, and coronary artery disease.

In some of the most important nutritional research conducted in recent years, Valter Longo, PhD, director of the Longevity Institute at the University of Southern California, and his team published a study in Cell Metabolism in 2014 that tracked 6,381 adults over the age of 50 for nearly 20 years.

The study found that between the ages of 50 and 65, participants who ate a high-protein diet (defined as 20% or more of calories coming from protein) were four times more likely to die of cancer than those who consumed a low-protein diet (with less than 10% of calories coming from protein).

The increase in cancer risk associated with a high-protein diet during these years was on par with smoking 20 cigarettes per day!

Once over the age of 65, however, cancer mortality data leveled off, indicating that for people over age 65, there is no meaningful cancer-fighting benefit to a lower-protein diet. At each age studied, however, those participants who ate a high-protein diet had a fivefold greater risk of mortality from type 2 diabetes.

Overall, the study found that people with a high-protein diet were 74% more likely to die of any cause within the 20-year study period than their low-protein counterparts.

What if we’ve had it all backward? Is it possible that most of us are getting too much protein?

Dr. Longo thinks so. He summarized the findings and concluded that the study provided “convincing evidence that a high-protein diet — particularly if the proteins are derived from animals — is nearly as bad as smoking for your health.”

However, the study’s findings showed that the negative health associations of eating too much protein were mitigated or even eliminated under one condition: when the protein came from plants.

What if You Want or Need More Protein?

If you want to boost your protein levels for any reason, aim for plant-based sources. You’ll see a list of whole plant-based foods that are good sources of protein below.

But should you add refined protein supplements to your diet?

In 2018, the Clean Label Project tested the most popular protein powders on the market — 134 products. They discovered at least one heavy metal in almost all of them. Additionally, 55% of the powders contained BPA, a chemical found in plastics.

Strangely, the plant-based and organic protein powders were not exempt from these problems, and in many cases, fared worse.

Many of the protein powders on the market also contain additional sweeteners, flavorings, fillers, preservatives, and gums. And conventional protein supplements are often made with whey, a dairy protein, which is a by-product of the cheesemaking process.

If you’re going to add more protein to your diet, start with real, plant-based foods. Shelled seeds (hemp, flax, and chia seeds are excellent) or seeds that have been ground into a powder are excellent “supplemental” sources. If you decide to use a protein powder, look for ones that have been third-party tested and don’t use whey or harmful additives.

The good news is, so long as you eat a varied diet based around whole foods and get enough total calories, chances are you can get enough protein from food.

14 Top Plant-Based Protein Sources

Some of the best plant-based protein sources are beans and other legumes. And the percentage of calories coming from protein in foods like tempeh, tofu, and green lentils is higher than in bacon or cow’s milk.

Here are some of the best plant-based protein sources:

1) Organic Tempeh
(1/2 cup, cooked) 16 grams of protein

This fermented soy food has loads of plant protein. Try it as a substitute for bacon on a BLT, chopped up on a tasty salad, or in a stir-fry with some colorful veggies. Tempeh also makes a great addition to chili.

2) Lentils
(1 cup, cooked) 18 grams of protein

Lentils are one of the best plant-based proteins and are a delicious addition to many meals. At an average cost of under $2 per pound (before cooking), they’re a pretty affordable source of protein, too!

Try red, green, brown, yellow, or black lentils. Add them to a power bowl, make lentil soup, or use them in burritos or tacos.

3) Organic Edamame
(1 cup, cooked) 17 grams of protein

This Asian staple is soy in its most natural state. And it can be quite easy to fall in love with!

Eat edamame out of the shell, wrapped in summer rolls, or as a regular protein source in your salad rotation. Just be sure to look for organic edamame varieties to avoid GMO soy.

4) Chickpeas
(1 cup, cooked) 16 grams of protein

Also known as garbanzo beans, chickpeas are a highly satisfying plant-based protein. They’re also the main ingredient in one of my favorite spreads: hummus!

Add chickpeas to salads and bowls, or roast them for a crispy, on-the-go treat.

5) Black Beans
(1 cup, cooked) 12 grams of protein

Chow down on these protein-rich beans any time of the day.

Combine them with whole grains for a protein-packed combo, turn them into a savory spread, or whip them into a nourishing soup. There are even a bunch of black bean brownie recipes online that are not half bad!

6) Hemp Seeds
(3 tablespoons) 10 grams of protein

These tiny seeds pack a powerful dietary punch. They’re rich in plant protein and omega-3 fatty acids.

Small but mighty, hemp seeds are great in smoothies and bowls or sprinkled on salads. Instead of adding protein powder to your smoothies, scoop in some hemp seeds.

7) Quinoa
(1 cup, cooked) 9 grams of protein

This increasingly popular seed (yes, it’s technically a seed and not a grain, even though it cooks and tastes like a grain) seems to be on menus everywhere these days.

Try quinoa instead of rice as a base for bowls, or use it to make a quiche.

8) Organic Tofu
(3 ounces) 9 grams of protein

If you’re not a fan of tofu, you probably just haven’t found your favorite way to eat it. (I sound like a tofu fanatic here, I know, but hear me out!) The possibilities are almost endless with this ancient plant-based protein staple.

Try the extra-firm tofu variety in stir-fries, marinate it in your favorite sauce, bake it, or plop it in a soup. And like edamame, opt for organic varieties of tofu to avoid GMO soy.

9) Almonds
(1/4 cup, raw) 8 grams of protein

A perfect on-the-go snack, almonds are high in healthy fats and other good-for-you ingredients, including fiber, magnesium, and B vitamins.

Eat almonds on their own, smother sandwiches or apples with almond butter, or chop them up and add them as a crunchy addition to your favorite dish.

10) Sunflower Seeds
(1/4 cup, raw) 7 grams of protein

These little seeds have plant-based protein superpowers!

Try sunflower seeds on their own, sprinkled on salads or zoodle dishes, or even made into sunflower seed butter.

11) Oats
(1 cup, cooked) 6 grams of protein

Not just for breakfast anymore, oats can be included in so many recipes!

Make some overnight oats, try sweet or savory oatmeal, throw some into your smoothie, or make oat waffles.

12) Broccoli
(1 cup, cooked) 6 grams of protein

Broccoli is a healthy cruciferous vegetable and a surprisingly good protein source.

Add it to salads, make it into soup, sauté it, or add it to a grain bowl for a protein-packed dish.

13) Chia Seeds
(2 tablespoons) 6 grams of protein

Ch-ch-ch-chia! Sound familiar? For many folks, their only experience with chia seeds growing up may have been via the infamous Chia Pets. But these teeny little seeds are now becoming an increasingly popular superfood because of their high protein, fiber, and omega-3 fatty acid content.

You can make chia seed pudding, use chia seeds in smoothies, or add them to salads and oatmeal. And here’s an important tip: Like flaxseeds, it’s best to grind your chia seeds to ensure you absorb the most nutrients possible.

14) Pumpkin Seeds
(1 ounce, cooked) 4 grams of protein

For many people, roasting fresh pumpkin seeds from a jack-o’-lantern is a fun (and delicious) fall activity. But even if it’s off-season, you can buy these hearty seeds (the hulled version is known as “pepitas”) almost anywhere.

You can eat them as a snack when you travel, throw them on top of salads and bowls, or whip them into hummus or other dips.

Plant-Based Protein Recipes

Getting the protein your body needs is much easier than you think! The wonderful thing about having an abundance of plants in your diet is that protein is found in many plant-based foods, especially nuts, seeds, beans, legumes, and whole grains. When you use them as part of satisfying plant-diverse meals, you’ll never need to ask, “Am I getting enough protein?” again.

Omega Baked Oatmeal is filled with fiber, protein, and omega-3-rich flax, hemp, and chia seeds.

Chickpea Quinoa Salad is light, refreshing, and loaded with plant-based nutrients. Plus, this tasty meal packs in a significant amount of protein to keep you satisfied all afternoon.

Buckwheat, Tofu, and Broccoli Curry is a one-stop shop for flavor and texture galore with creamy coconut milk and fragrant curry. It also takes satiety to the next level with the protein-rich blend of chewy buckwheat and baked tofu.

Enjoy these meals together as a protein-rich meal plan, or spread them throughout the week to incorporate with your favorite plant-based recipes.

1. Omega Baked Oatmeal

Nothing is more comforting than a hearty bowl of oatmeal, especially when you add even more wholesome and healing ingredients.

Omega Baked Oatmeal has no shortage of superfoods to fuel you for a sunshiny day. Omega-3-rich flax, hemp, and chia seeds are full of heart-healthy fats and plant-powered protein. And let’s not forget about our beloved rolled oats, which are an excellent source of fiber as well as, you guessed it, protein! When paired together, this hearty bake provides 15 grams of protein per serving.

This nutrient-packed baked oatmeal is a great way to start your morning. It’s truly the breakfast of champions!

2. Chickpea Quinoa Salad

Chickpeas are among the best plant-based proteins (along with lentils and other legumes). Bonus that they’re fiber-rich and super tasty, too!

Chickpea Quinoa Salad is sure to become one of your favorite lunchtime staples. Chickpeas, fresh herbs, nutty quinoa, and peppery arugula combine for a delightful salad with 18 grams of protein per serving. Now that’s a salad!

3. Buckwheat, Tofu, and Broccoli Curry

Hearty, satisfying, and invigorating, thanks to curry spices, plant-based proteins, chewy buckwheat, and crunchy broccoli, this dish delivers flavor, texture, and nutrition. Our wholesome curry bowl is packed with 33 grams of protein per serving!

Here’s a fun fact about buckwheat: It’s a cousin of rhubarb, so it’s not technically a grain. But its nutrients, high protein content, nutty flavor, and appearance have allowed it to be classified as one.

Bonus Recipe! Ocean’s Protein-Powered Smoothie

The next time someone asks, “Where do you get your protein?” share this tasty, protein-powered recipe with them!

Prep Time: 10 minutes

Serves 1–2

Ingredients:

16 ounces unsweetened organic soy milk (Eden Soy has the highest protein)

2 tablespoons peanut butter

2 tablespoons hemp seeds (shelled)

1/2 teaspoon vanilla extract

1 frozen banana

1 cup frozen cherries, berries, mango, or other fruit

Directions:

Blend until smooth, and drink.

If you use EdenSoy unsweetened soy milk (which provides 12 grams of protein per cup), this recipe delivers 40 grams of protein (less if you use a different kind of plant milk), phytoestrogens, antioxidants, omega-3 fatty acids, and fiber — and it tastes pretty good, too. It’s not a bad way to start your day on a protein-powered path!

The Best Protein Is From Plants!

Protein is essential for your body. And if you want to stay well and avoid disease, it’s best to source most of your protein from plants. Luckily, the plant kingdom makes it easy. There are many high-protein plant-based foods to enjoy!

If you’re over age 65, pregnant, nursing, or an athlete, you may need a little more than the rest of the population. Most likely, you can meet your needs with legumes, nuts, seeds, and other protein-rich foods. But if you struggle to eat enough calories, can’t tolerate soy and other legumes well, or just want an extra boost, you may want to consider adding a supplement.

Tell us in the comments:

• Does this change the way you think about protein?
• What are your favorite plant-based protein foods?

Read Next:

• 7 Healthy Dinner Recipes for Two — Ready in Under 1 Hour!

Featured Image: Image created with Sora

The post Plant-Based Protein: Best Sources & How Much You Actually Need appeared first on Food Revolution Network.

What about if someone served you a dish featuring coagulated soybean curd? That may sound as unappealing and weird as the definition of soap you just read, but it’s just as useful and wonderful.

I’m talking, of course, about tofu.

Tofu originated in China a couple of thousand years ago (possibly when some lucky chef accidentally spilled sea salt into a batch of soybean soup). Its use eventually spread into what is now Japan, South Korea, Thailand, and other neighboring countries.

Tofu is a hugely important and versatile food. As a meat substitute, tofu is a common ingredient in many vegan, vegetarian, and plant-based dishes, including those originating from or influenced by Asian cuisines. But it’s easy to use it in pretty much any cuisine.

If you’re not culturally familiar with tofu, turning it into delicious meals may seem daunting. How do you prepare tofu? How do you cook tofu and transform it from a wobbly white block into something more appealing? And what kinds of meals can you use tofu in exactly?

In this article and corresponding video, we’ll explore these questions and have you cooking with tofu in no time.

Key Steps To Prep Your Tofu Before Cooking

There are just a few simple steps to transform tofu magically into something edible and ready to use. (That would make a great title for an anime movie.)

1. Drain the Liquid

Many tofu blocks come in containers with water to keep them fresh and prevent them from drying out. Unless you’re using silken tofu (which I discussed in the video), you’ll want to drain the water into the sink or your compost.

2. Press the Tofu

Pressing tofu removes more excess liquid. This is essential for recipes where you want the tofu to firm up or crisp during cooking. However, it’s unnecessary for silken tofu or if you’re using it as a base for a sauce or dressing. You can skip this step if you put the tofu in soup. You can press tofu by hand using paper towels, a tea towel, or cheesecloth and a heavy pan on top, or you can use a tofu press. Tofu presses are available in BPA-free plastic, wood, and stainless steel.

3. Cut, Slice, or Crumble Your Tofu

How you cut your tofu will depend on how you intend to use it. For example, you can cut your block of bean curd into cubes for stir-fries and kabobs, slice it for sandwich fillings, or crumble it for scrambles and breakfast bowls.

4. Marinate or Season Your Tofu

Unseasoned tofu has a very mild taste, which is a nice way of saying it doesn’t taste like much on its own. But that’s a feature, not a bug since it means that tofu can take on pretty much any flavor you add to it.

Some tofu marinade ingredients you can try are:

• Asian condiments like miso, soy sauce, tamari, or rice vinegar
• Sweeteners like maple syrup or date paste
• Nut and seed butters
• Herbs and spices
• Citrus juices

In our Sweet and Smoky Tofu, Vegetable, and Pineapple Skewers, tofu cubes are marinated in a delicious mixture of liquids and spices and then baked. The longer they marinate (in the fridge for more than a few minutes), the more the sauce soaks into the tofu, boosting its sweet and smoky flavor. If you prefer not to marinate ahead of time or cannot for whatever reason, you can also add sauce at the end of cooking just to coat the tofu.

How To Cook Tofu

You can cook tofu in a variety of ways, including:

• Pan-Frying: Achieve crispy edges while keeping the inside soft.
• Baking: Low-maintenance method for crispy, evenly cooked tofu.
• Air-Frying: An oil-free way to get crispy tofu nuggets.
• Grilling: Adds a smoky flavor — perfect for summer kabobs and other dishes.
• Blending: For creamy soups, dressings, or desserts.
• Steaming: For a soft texture that’s great for soups, stews, and appetizers.

In this How To Cook video, we’ll review two different tofu recipes, demonstrating how to blend tofu into a sauce versus how to make it crispy, just like takeout! You’ll also learn about the types of tofu and how to press tofu effectively.

Recipes Using Tofu

Perfect for tofu lovers and the tofu curious, these recipes make tofu easy to prepare and incredibly delicious! From crispy, savory dishes to tangy sauces and protein-packed breakfasts, each recipe highlights tofu’s versatility and flavor. Quick to make and perfect for meal prep, they’re a must-try for anyone looking to enjoy tofu in a new way.

1. Easy Tofu Breakfast Muffins

Start your day with these Easy Tofu Breakfast Muffins, a perfect solution for a quick and nutritious breakfast or meal prep. The savory tofu base, blended with plant-based milk, nutritional yeast, tamari, and spices, pairs beautifully with sautéed vegetables like onion, mushroom, and kale. These muffins are easy to make in advance, store well, and reheat beautifully, making them an ideal grab-and-go option for busy mornings.

2. Buffalo Cauliflower With Creamy Tofu Ranch Dressing

This foolproof tofu recipe delivers bold, crowd-pleasing flavors while showcasing how effortlessly tofu can be transformed into a creamy, flavorful dressing. The Buffalo Cauliflower features crispy, oven-baked florets coated in a perfectly spiced hot sauce batter, made with organic oat flour and plant-based milk for a light, satisfying crunch. Paired with a tangy and herbaceous Creamy Tofu Ranch Dressing, this dish is a true flavor explosion. Whether you’re a tofu pro or a beginner, this recipe guarantees delicious results!

3. Crispy Tofu Broccoli and Noodle Bowls

This quick and easy recipe for Crispy Tofu Broccoli and Noodle Bowls is your secret to achieving crispy, take-out-worthy tofu at home! Marinated with sambal oelek, lime zest, and lime juice, the tofu is packed with bold flavor. Paired with tender organic whole-grain noodles, perfectly cooked broccoli, and a savory miso-coconut aminos sauce, this dish is satisfying and nutritious. Perfect for tofu lovers and those seeking an easy, flavorful, tofu-packed plant-based meal!

Get Familiar with Tofu!

With its versatility and ability to absorb flavors, tofu can elevate almost any meal. As a common plant-based ingredient often used as a meat substitute, it can be a key part of many delicious and nourishing meals. Learning how to cook with tofu can broaden your horizons and make plant-based cooking easier and more satisfying.

Experiment with various preparations, marinades, and cooking techniques to master your tofu journey. From crispy stir-fries to creamy sauces, tofu offers endless possibilities for all tastes and meals. Whether you’re recreating classic tofu dishes or inventing new ones, the world of tofu cooking is yours to explore!

Tell us in the comments:

• How do you like to cook tofu?
• What’s your favorite way to use tofu in recipes?

Featured Image: istock.com/Yuuji

Read Next:

The post How to Cook Tofu: Simple Techniques and Recipes to Get You Started appeared first on Food Revolution Network.

The recent popularity of food bars has been fueled partly by a growing wellness trend among many consumers looking for healthier snack choices.

If I were the kind of writer who’d make a pun for cheap laughs, I might say that they’re trying to “raise the bar.”

(Don’t worry — that’s my last “bar” joke. Bar none. That bar is closed. I’ve barred the door.)

The thing is, though, not all snack bars are created equal. Some offer genuine nutritional benefits (including boosting energy, increasing protein intake, or delivering specific nutrients), while others are little more than glorified candy bars.

Clever marketing can fool most consumers into thinking that highly processed food bars loaded with added sugar, saturated fat, and artificial ingredients are health foods.

The question becomes, how can you tell what’s good for you, and what’s not?

In this article, we’ll explore various types of snack food bars, identify the ingredients to look for and avoid, and expose common pitfalls.

Plus, we’ll show you how to make your own nutritious snack bars at home. Not only will you enjoy a healthier, more affordable alternative without any unwanted additives, but you’ll also save a bunch of money — maybe enough to buy a gold bar!

What Are Snack Bars?

Snack bars are convenient, portable bar-shaped foods that provide supplemental nutrition between meals. Most store-bought bars are processed, although some may be considered minimally processed if there are only a few whole food ingredients.

There are many different types of snack food bars:

• Protein Bars: Higher in protein, these bars support muscle recovery and promote satiety. They typically source the protein from powders made of plant or animal sources.
• Energy Bars: Designed for quick energy boosts and replenishment, often used by athletes and hikers. They sometimes contain stimulants like caffeine, yerba maté, or green tea, as well as nootropics (“brain boosters”) like L-theanine and maca root.
• Meal Replacement Bars: More calorie-dense and nutrient-rich, these bars are formulated to substitute for a small meal.
• Weight Loss Bars: These are generally lower in calories than other types, and may contain appetite suppressants.
• Nutrition Bars: Convenient, portable, bar-shaped snack foods that provide additional nutrition outside of meals. They may include nutrient-dense “superfoods” such as acai, chia, or spirulina.

Many of these snack food bars target specific markets or diets, including vegan, vegetarian, Paleo, keto, organic, gluten-free, and raw.

Snack bars can also vary widely in nutritional quality. The best of them can offer meaningful health benefits and might earn a place in a high-quality, whole foods diet.

The Benefits of a Well-Made Nutrition Bar

The big benefit of nutritionally sound bars is convenience. They’re designed to be “grab and go,” meaning they’re individually packaged, portable, relatively non-perishable, and preparation-free.

They can be helpful when you need a quick and easy meal or snack, don’t have the time, resources, or energy to whip up a “real” meal, and don’t want to spend time or money at a restaurant or supermarket hot bar.

Because they tend to be low in water, snack bars pack a lot of calories per weight and volume, making them convenient for backpacks, purses, pocketbooks, briefcases, fanny packs, shoulder bags, and however else people are schlepping their stuff around these days. They can also be great to have on hikes or other outings.

Truly nutritious food bars can also assist with satiety, filling you up with relatively good stuff so you don’t reach for junk food made up of empty calories. They can also provide a physiological and psychological energy boost to pick you up when your body begs for a nap, but your schedule demands total focus (or at least verticality).

Food bars can help you sustain energy throughout your day by balancing macronutrients: healthy fats, protein, carbohydrates, and fiber. They can also be useful as a pre-exercise “fill’er up” or post-workout nutrient replenishment so your muscles have the raw ingredients to rebuild after you’ve torn them down.

The healthiest bars feature nutrient-dense whole food ingredients to provide balanced nutrition that your body recognizes as food. Nuts, seeds, and dried fruits provide macronutrients, as well as micronutrients such as vitamins, minerals, and antioxidants. Some, like protein bars and diet-specific bars, are formulated to meet specific nutritional needs, too.

How to Tell if a Food Bar Is Healthy

Given the vast difference in how healthy different snack bars are, it’s important to become bar literate so you can pass the “healthy bar exam.” (Please, stop me before I pun again!)

The main elements of healthy food bars are whole food ingredients. Since ingredient labels list items in weight order from most to least, pay special attention to the first few ingredients on the list. Look for things like nuts, seeds, dried fruit (which isn’t a 100% whole food since the water’s gone, but pretty close), rolled oats, puffed quinoa, and so on.

If they’re sweetened, look for natural sweeteners such as dried fruit, dates, maple syrup, or honey. Dates are often ideal because they are a whole food high in fiber and provide natural sweetness.

You may also want to check for quality assurance seals, such as Certified Organic or Non-GMO Project, for cleaner ingredients.

One thing not to pay attention to is marketing language describing how great the product is. For example, “natural,” “all-natural,” and “wholesome” have no actual meaning, and may be attempts at either “health-washing” or “green-washing” the food item.

Finally, focus less on terms that say what isn’t in the food (sugar-free, fat-free, gluten-free, pun-free, etc.) and more on what is in them.

(If you want tips for reading labels and understanding what they mean, check out our guide: How to Read Food Labels: Your Complete Consumer Guide.)

What ingredients might you want to avoid in snack bars? Here are a few red flags to watch out for:

• Added sugars and artificial sweeteners
• Preservatives and unnecessary additives, flavorings, and colorings
• Processed protein isolates
• Eggs, dairy, and other animal-derived ingredients

The Healthiest Snack Bar Is Homemade

Why are homemade bars the best? Because you have complete control over the ingredients you include, you can set your own quality standards. That means whole ingredients, no preservatives or highly processed foods, and low sugar content.

Also, homemade bars can be much more affordable than store-bought options with similar ingredients. And although buying is more convenient than making your own, you can stack the deck in your favor by making bars in bulk and freezing what you don’t use right away.

Finally, you can customize your bars to fit your dietary and flavor preferences. If a blueberry-chocolate-peanut-butter-soursop-jalapeño-oat bar is your thing, no one’s gonna stop you!

There’s a simple formula for making your own food bars: 

1. Base: nuts, seeds, dried fruit, oats, puffed quinoa, etc.
2. Binders: dates and date paste, nut butter, maple syrup (discover the best sweeteners here)
3. Flavorings: vanilla, salt, spices
4. Add-ins: cacao nibs, protein powder, greens and green powders, coconut flakes, etc.

Homemade Nutrition Bar Recipes

Homemade nutritional snack bars are a simple, satisfying way to enjoy snacks that are as nourishing as they are convenient. Unlike many store-bought options, these DIY bars are made with wholesome ingredients that offer a balanced blend of plant-based protein, fiber, and healthy fats — all without the excess sugar or preservatives.

Whether you’re looking for an energizing pre-workout bite or a midday pick-me-up, these food bar recipes make it easy to stay fueled with real food you can feel good about.

1. Morning Energy Breakfast Bars

There is no shortage of get-up-and-go power with these nutty Morning Energy Breakfast Bars. This wholesome blend of almonds, pecans, walnuts, pumpkin seeds, sunflower seeds, flaxseeds, and sesame seeds provides the ideal amount of supercharged nutrients such as calcium, magnesium, zinc, iron, copper, protein, omega-3s, and some seriously satisfying crunch. Kissed with just the right sweetness, these homemade treats are the perfect breakfast or snack. Make them ahead of time so they’re ready to go for busy days!

2. No-Bake Nut and Seed Bars

These No-Bake Nut and Seed Bars are a perfect example of how easy it can be to make healthy, homemade snacks that are both nourishing and convenient. Naturally sweetened and made with fiber-rich, heart-healthy ingredients, they offer lasting energy without the additives found in many store-bought options. With no baking required, they come together in minutes and make a simple, satisfying snack you can feel good about all week long.

3. Apricot Cashew Butter Energy Bars

These Apricot Cashew Butter Energy Bars have a soft, almost cookie-like texture and a naturally fruity punch. Blending pantry staples is a great option when you want something nourishing but a little more out-of-the-box than your average bar. The sweet-tart apricot pairs beautifully with the creamy cashew butter for a snack that feels both indulgent and energizing — perfect for when you need a little lift.

4. Crispy Quinoa and Goji Berry Bars

Crispy, lightly sweet, and packed with texture, these Quinoa Goji Berry Bars are a standout option for homemade snacking. Made with nutrient-dense ingredients like quinoa puffs, hemp seeds, and goji berries, they deliver a satisfying crunch and a hint of natural sweetness. Ideal for batch prep, these bars strike a thoughtful balance between function and flavor — perfect for powering through the day without relying on store-bought options.

5. Pumpkin Pecan Granola Bars

These Pumpkin Pecan Granola Bars are a no-bake snack that feels like a slice of autumn — cozy, spiced, and naturally sweet. The combination of pumpkin, dates, and warm spices makes them comforting, while pecans and hemp seeds add crunch and staying power. They’re easy to prep and perfect for fall-inspired snacking anytime. Want a sturdier texture? Pop them in the dehydrator for a firmer, travel-friendly bar.

How To Store Snack Food Bars

Because one of the main reasons to buy or make snack bars is to have them handy before you’re too hungry to make good decisions, you’ll want to know how to store them so they’re fresh and yummy when it’s time to take a bite.

Store homemade bars in an airtight container in your fridge (for up to 2 weeks) or freezer (up to 3 months). I recommend glass containers so you can see how many you have left and start preparing the next batch before you run out.

Most store-bought bars are shelf-stable. By law, they must have an expiration date, but depending on the brand and ingredients, they might last well past that date. On the other hand, if you’ve waited three years to unwrap it, maybe it was never destined to be a part of your routine, and you should find one you like better.

Some store-bought snack bars need to be refrigerated for optimal taste and texture, so be sure to read the label. If the bar is refrigerated at the store, it probably wants to receive the same treatment at home.

Choose Your Food Bars Wisely

As the demand for on-the-go, nutritious snacks grows, so does the variety of options available. But while some nutrition bars provide genuine health benefits, others are loaded with added sugars, artificial ingredients, and misleading health claims. Understanding how to read ingredient labels and identify truly nutritious bars is key to making the healthiest choice.

The best nutrition bars are those made with whole-food ingredients. And while there are some great store-bought options, making your snack and protein bars at home is often the healthiest, most affordable, and customizable alternative.

Tell us in the comments:

• Do you have a favorite food bar?
• Have you ever made your own healthy snack bar?

Featured image: istock.com/jenifoto

Read Next:

The post The Healthiest Snack Bars: What to Look for and How to Make Your Own appeared first on Food Revolution Network.

In my twenties, I suffered so badly from an autoimmune condition that there were long stretches when I couldn’t get out of bed, let alone do my job or enjoy life. Eventually, I dragged myself to a registered dietitian who worked at a holistic health clinic in New York City and begged her for help.

While I sat in front of her, weeping with pain, frustration, and confusion, she fire-hosed me with information about autoimmune disease, molecular mimicry, and inflammation. Not once did she even look up to meet my gaze.

All she had to say at that moment was, “Hey, I’m here. I see you. I’m sorry you’re struggling with this. There is a way out, and we’ll get there together. What do you need the most right now?” But she didn’t say any of that.

Looking back, that’s the moment — although I didn’t realize it then — when I decided to become a health coach. 

Unlike traditional medical practitioners who may rush you through an appointment, coaches take the time to understand your unique goals, challenges, and health history. They take a holistic view of your lifestyle, values, and motivations, helping you identify obstacles to progress. In doing so, they can better understand your overall well-being.

Research shows that health coaching can help clients transform their lives. It can help people manage chronic conditions like diabetes and hypertension, achieve meaningful weight loss, and adopt healthier habits that stick. 

The benefits go deeper than physical health, too. Clients often report improved emotional well-being, boosted confidence, and a greater sense of control over their lives.

Enlisting the help of a health coach is one way to create a practical and meaningful action plan for your health — one that is achievable and deeply aligned with what matters most to you.

A subset of health coaches are choosing to specialize further in plant-based coaching. These coaches use the pillars of lifestyle medicine to help their clients enact meaningful and lasting changes to their health, specifically helping people add more whole and unprocessed plant-based foods to their diets. 

So, how does it all work? What exactly is plant-based coaching? Is coaching worth the investment? And most importantly, how do you find the right plant-based health coach to align with your unique goals and needs?

What Is Plant-Based Coaching? 

Plant-based coaches are health coaches with specialized training in whole food, plant-based nutrition, and lifestyle. They are trained to support clients in adopting and maintaining new behaviors and have the expertise to focus on the unique challenges and rewards associated with plant-based living. 

Transitioning to and maintaining a plant-based lifestyle can be challenging. Without proper support, many people return to their old diets after a brief flirtation with plant-based eating.

Why do they give up? Many clients may struggle with a lack of cooking or shopping skills, limited knowledge to make the best nutritional choices, constraints like time or money, and the absence of emotionally supportive relationships.

Others may have concerns about avoiding deficiencies, navigating the ever-more-tempting landscape of highly processed vegan foods, getting enough calories, and dealing with social pressure to conform to familial and cultural eating patterns.

What sets plant-based health coaches apart from other health coaches is their deep knowledge of plant-based nutrition, which allows them to address these specific challenges and needs. 

Plant-based coaches offer powerful, evidence-based solutions and client collaboration to clarify goals, build real skills and understanding, and co-create healthy and well-balanced menu plans.

The Benefits and Impact of Coaching 

As the benefits of health coaching continue to transform lives, even the American Medical Association (AMA) recognizes its potential. 

In a recent statement, the AMA educates physicians about the critical role health coaches can play in empowering individuals: 

“By bridging the gap between the physician and patient, health coaches can help practices improve patient engagement in their care, leading to healthier patients with better outcomes.” 

This alignment underscores the growing recognition of coaching as a catalyst for better health and more meaningful connections in care.

1. Coaching for Overall Well-Being 

Coaching can significantly enhance overall well-being by addressing both physical and emotional health. 

A 2014 review of 13 studies showed that health coaching positively impacted patients’ physiological, behavioral, and psychological well-being and enhanced their social interactions. The researchers highlighted significant improvements in weight control, increased physical activity, and better overall physical and mental health.

Coaching can benefit people across the age spectrum. A 2017 study found that it helped older adults become more physically fit, which improved their mobility and vitality.

The benefits of coaching are so profound that mainstream medical establishments are starting to take notice. A 2014 study conducted at the prestigious Mayo Clinic, involving 100 employees, found that wellness coaching improved quality of life, depressive symptoms, perceived stress levels, and physical, social, emotional, cognitive, and even spiritual functioning. 

2. Coaching for Weight Loss and Management

Health coaching is also a powerful tool for achieving healthy weight loss goals. One study found that obese people who worked with a professional or peer health coach lost almost 10% of their body weight over 6 months.

Another study found that health coaching was associated with significant and sustained weight loss in overweight and obese adults. Participants lost an average of over 7% of their initial weight after 12 months and kept almost all the weight off after 24 months. 

According to a 2018 review article in the American Journal of Lifestyle Medicine, 80% of clinical trials focused on nutrition and weight management coaching reported improvements, demonstrating its effectiveness in helping individuals adopt sustainable habits and achieve their weight loss goals. 

3. Coaching for Chronic Lifestyle Diseases 

Health coaching offers transformative benefits for individuals managing many serious chronic diseases. A 2018 review of 22 studies found that coaching helped people with type 2 diabetes lower their HbA1c levels (a long-term measure of blood glucose levels) and improve their overall well-being. 

A 2019 meta-analysis of 10 randomized controlled trials found that health coaching was linked to improved quality of life and reduced hospital admissions in patients with chronic obstructive pulmonary disease (COPD).

Health coaching has also been found to improve cardiovascular outcomes. A 2016 study showed that participants who received health coaching experienced clinically relevant improvements in key health markers, including blood pressure, cholesterol levels, triglycerides, fasting glucose, body weight, BMI, waist circumference, and cardiorespiratory fitness. That’s a long list of very good news!

Is Health Coaching Covered by Insurance?

We’ve just heard a lot of good news about the effectiveness of health coaching in improving health outcomes. It turns out it’s also effective in reducing healthcare costs. 

Despite this fact and the increasing credibility of health coaching in the medical field, most insurers still do not offer coverage under standard circumstances. 

That’s unfortunate, as the lack of coverage can make coaching inaccessible for some, even as demand grows. However, in certain cases, clients in the US may be able to use Flexible Savings Account (FSA) or Health Savings Account (HSA) funds to pay for health coaching services. 

Health coaching may qualify for reimbursement through these accounts if it is deemed medically necessary and prescribed by a healthcare provider. A Letter of Medical Necessity (LMN) may be requested, and many healthcare plans require the health coach to be certified by the National Board for Health & Wellness Coaching (NBHWC).

Coaches can also help clients bridge the financial gap. Many health coaches offer flexible payment plans and use platforms like PayPal, with multi-payment capabilities, to provide payment options tailored to clients’ financial needs.

Another way coaches can help clients with reimbursements is by partnering with licensed healthcare providers and enabling billing under the provider’s credentials where permitted by state laws and insurance policies.

Ways To Work With a Health Coach

Coaching is available in various formats to suit different needs, preferences, and budgets. 

One-on-one or in a Group

At the high end, one-on-one coaching offers tailored support to those seeking the most personalized option. 

This format allows for deep exploration of individual goals, challenges, and strategies, making it ideal for clients looking for customized guidance and close attention from their coach in a setting of total confidentiality.

Group coaching is typically less expensive and provides the added benefit of a supportive community in addition to the coach. In a group setting, participants can share experiences, learn from one another, and hold each other accountable, creating a dynamic environment for growth and collaboration. 

Remote or in Person

Group and one-on-one coaching can be conducted remotely or in person. Remote coaching — on the phone or a video call — increases accessibility, as clients can connect with a coach anywhere in the world. This model often offers greater scheduling flexibility. 

Conversely, in-person sessions can offer a more intimate and immersive experience for those who prefer face-to-face interaction. Whichever you choose is a matter of personal preference; online health coaching is as effective as face-to-face coaching. 

Text-Based and Automated

In recent years, tech companies have entered the coaching space, offering lower-cost “one-on-one” coaching that relies heavily on automation, notifications, and text-based interactions. This approach has its pros and cons. 

On the positive side, it makes coaching more accessible and affordable. It leverages technology to provide regular reminders, progress tracking, and touchpoints that support accountability and consistency. 

The convenience of text-based coaching also allows for flexible, on-the-go communication, which can appeal to busy individuals.

However, the reliance on automation and limited human interaction can be a drawback for clients who value deeper, more personalized connections. Text-based communication may lack the nuance and emotional depth of face-to-face or live virtual coaching sessions, where body language, tone, and immediate feedback are important. 

Additionally, while automation can provide structured guidance, it may not fully address the complexities of a client’s unique challenges or motivations. 

For those seeking a high-touch, deeply personalized experience, traditional coaching formats might be a better fit.

How To Find the Right Coach for You 

When choosing a health coach, verifying their credentials is crucial to ensure they have received proper training and adhere to professional standards. Look for certifications from reputable organizations like the National Board for Health and Wellness Coaching (NBHWC), which sets high standards for training in the US, or the International Coaching Federation (ICF), a globally recognized leader in coaching excellence. 

For specialized areas, such as nutrition or lifestyle change, certifications from programs like the American Council on Exercise (ACE) for fitness or Food Revolution Network’s Plant-Based Coaching Certification (PBCC) for plant-based coaching demonstrate expertise in evidence-based practices tailored to those needs.

It’s also helpful to reflect on your personal needs and preferences to find the right fit. 

• Do you thrive more in group settings, or would you rather have personalized attention in private one-on-one sessions? 
• Are you looking for motivation, education, accountability, or all three? Do you need to develop skills—such as cooking, assertiveness, or negotiation—to adopt and maintain a health-promoting diet and lifestyle? 
• Would it be better to work in person or remotely (depending on your schedule, geographic location, and mobility)?

Being clear about your preferences and priorities will help you choose a coach who aligns with your goals and offers the support you need.

Many coaches offer low-cost or free initial consultations, a great way to connect, ask questions, and see if their approach feels right for you. When exploring potential coaches, consider their personal experience, track record of success, and testimonials from past clients to understand their ability to support your goals. 

Some coaches also share personal insights or philosophies through their blogs or social media accounts, offering another way to learn about who they are, what they value, and how they work. 

As you explore your options, remember that coaching is a deeply personal and potentially transformative relationship. Finding the right coach is about more than credentials — it’s about the connection and rapport you feel with them.

Ready To Find — or Become — a Plant-Based Coach?

Coaching is a powerful, personalized approach to improving health and well-being. 

Whether you’re managing a chronic condition, seeking sustainable weight loss, or striving to adopt healthier habits, the right coach can offer a supportive partnership that bridges the gap between knowing what to do and making it happen, helping you turn goals into lasting change.

By focusing on your unique needs, values, and motivations, coaching can become a transformative journey toward achieving the health and life you envision.

If you are interested in working with an FRN-certified plant-based coach, visit the Plantrician Providers Directory to find the right one for you. 

If you’d like to help others on their journey toward plant-based living and health, you can learn more about FRN’s Plant-Based Coaching Certification and how it equips you to make a difference in others’ lives.

Tell us in the comments:

• Have you ever tried health coaching?
• What concerns do you have about plant-based coaching specifically?

Featured image: istock.com/SDI Productions

Read Next:

• Plant-Based Coaching as a Career: Where to Begin and What to Know

• 12 Brilliant Mobile Apps for Plant-Based Eaters: Recipes, Nutrition, and More

The post Unlocking the Power of Plant-Based Coaching: Your Guide to Getting Started With a Health Coach appeared first on Food Revolution Network.