If you're familiar with the phrase "fight or flight," you already have a basic understanding of what cortisol is. In short, cortisol is the body's natural stress hormone that triggers the "fight or flight" response.

Short-term cortisol release can give us the boost we need to run from danger, but prolonged high cortisol levels are unhealthy, leading to some chronic diseases and weight gain. If you're wondering how to lower cortisol, you may be surprised to learn that some simple dietary changes can help. Let's learn more about what exactly cortisol is and how diet and delicious recipes can play a role in cortisol regulation.

Understanding cortisol and its impact on health

It's no secret that stress is harmful to both our minds and our bodies. Released by the adrenal glands, cortisol is the stress hormone that is triggered through the sympathetic nervous system to:

• Release energy stores
• Deal with stressful scenarios
• Regulate the body's immune system
• Maintain healthy blood pressure levels when we're experiencing stress

Over time, high cortisol levels lead to serious health conditions such as heart disease, osteoporosis, diabetes, high blood pressure, and more. Equally concerning, high cortisol levels can interfere with sleep hormones, and poor sleep has an impact on concentration and energy levels. Learning more about how to reduce cortisol levels can have a huge impact on your health.

Role of diet in cortisol regulation

Most of us can enjoy all foods in moderation, but some foods may actually increase stress and affect how we manage our cortisol levels. What foods raise cortisol levels? High sugar intake can cause an elevated cortisol level, as can saturated fat and refined grains. An elevated cortisol level makes it more challenging for our bodies to handle stressful situations.

Moreover, research has indicated a strong relationship between improved mental health and a healthy gut microbiome. Microbiomes are the microbes that live in our guts. Eating a low cortisol diet plan will support gut health and may help reduce anxiety and stress, which improves overall health.

The good news is some of the most delicious foods are also foods that can help manage cortisol levels. Let's go over some foods to lower cortisol.

Key nutrients and foods for lowering cortisol levels

All of these foods may lower cortisol to support healthy stress levels and gut health.

• Whole grains: Rich in fiber and plant-based polyphenols that may support gut health and stress levels
• Dark chocolate: Contains flavonoids that may control stress reactivity in the adrenal glands
• Whole vegetables and fruits: High in polyphenolic compounds and antioxidants that may reduce cortisol levels and fight free radicals
• Green tea: Contains catechins and the calming compound L-theanine, which is linked to increased mental alertness and stress reduction
• Lentils and legumes: Fiber-rich to manage blood sugar levels and support gut health
• Healthy fats: Linked to reduced stress and brain health

Additionally, prebiotics and probiotics can help lower cortisol levels. Consider foods such as sauerkraut, yogurt, and kimchi to support lowered cortisol levels and promote a healthy gut.

Staying well-hydrated will also help you keep your cortisol at healthy levels. When we're dehydrated, cortisol levels can temporarily increase.

5 easy and delicious recipes designed to lower cortisol

These recipes are a good start for enjoying a healthier breakfast, lunch, or dinner.

1. Banana almond butter smoothie

Ingredients

• 4-5 ice cubes
• 1 frozen or fresh banana
• 1 cup unsweetened plant-based milk (vanilla almond milk is an excellent choice)
• 1 Tablespoon almond butter

Directions

Blend all of the above ingredients in a high-powered blender until smooth.

2. Turkey and avocado wrap

Ingredients

• 2 warmed whole wheat tortillas
• 1/4 pound thinly sliced turkey breast
• 2 Tablespoons light mayonnaise
• 2 teaspoons jalapeno peppers, finely chopped
• 8 tomato slices
• 1/4 cup shredded low-fat cheddar cheese
• 1/2 ripe avocado, thinly sliced
• 2 teaspoons fresh cilantro, minced

Directions

1. Spread the whole wheat tortillas with the light mayonnaise.
2. Top the tortillas with all of the ingredients.
3. Roll up the tortillas with the ingredients and cut them in half to serve.

3. Oatmeal with berries and walnuts

Ingredients

• 3/4 cup organic oats
• 1 Tablespoon chia seeds
• 2 Tablespoons ground flaxseeds
• 1 cup berries, chopped
• 1/4 cup chopped walnuts
• 1/4 teaspoon salt
• 1 1/2 cups water

Directions

1. Bring the oats, water, chia seeds, salt, and flax to a boil.
2. Reduce the heat and simmer the oatmeal for 7-10 minutes, just until the water is completely evaporated and the oatmeal is soft.
3. Add the chopped berries to the oatmeal and serve.

4. Grilled chicken and vegetable skewers

Ingredients

Marinade

• 1/4 cup extra virgin olive oil
• 1/4 cup parsley, chopped
• 1/4 cup basil, chopped
• 1 juiced lemon
• 2 cloves minced garlic
• 1 teaspoon salt

Skewers

• 1/2 pound chicken breast, cut into 1-inch pieces
• 8 ounces cherry tomatoes
• 8 ounces whole mushrooms with stems removed
• 2 green onions, cut into 1-inch pieces

Directions

1. Combine the marinade ingredients in a zippered bag or large bowl.
2. Add the chicken pieces to the marinade, tossing thoroughly to coat.
3. Seal the bag or cover the bowl and refrigerate between 30 minutes to two hours.
4. Heat the grill to medium-high heat.
5. Build the chicken and veggie skewers by threading the vegetables and chicken onto wooden or metal skewers.
6. Grill the skewers for about 10 minutes, turning halfway through the cooking time.

5. Dark chocolate and almond energy bites

Ingredients

• 8 ounces Medjool dates, pitted
• 1 cup raw almonds
• 4 Tablespoons almond butter
• 6 Tablespoons unsweetened dark cocoa powder
• Optional toppings: white sesame seeds, unsweetened cocoa powder, mini chocolate chips, chocolate sprinkles

Directions

1. Combine the almonds and dates in a food processor bowl. Blend these ingredients until they're finely ground. The pieces will be about the size of sesame seeds and mixed together evenly.
2. Add the almond butter and cocoa powder to the bowl, pulsing until smooth. This mixture should stick tightly together when pressed between your fingers. If the mixture is crumbly or dry, add more almond butter.
3. Roll 1 tablespoon at a time of the almond butter and chocolate dough into balls.
4. Roll the energy bites in the desired toppings.
5. Store at room temperature for two days or up to two weeks in the refrigerator.

Conclusion: food for healthier cortisol levels

Learning how to control cortisol levels involves managing stress reactions, but making simple changes to your diet can also help. Using these recipes and adding some of the healthy foods we listed above can play a crucial role in keeping cortisol at a healthy level. This can lead to long-term stress management, a healthier lifestyle, and improved overall health.

Evidation can serve as another tool for living your healthiest life. Download the Evidation app today to learn more about healthy eating, get tips for being more active, and track your healthy habits.

The old adage "you are what you eat" almost sounds trite in the modern era. It seems there's a supplement or powdered version of many of the healthiest foods, and that isn't a bad thing. But food itself is perhaps the most powerful medicine. Even the best supplements can’t replace food for good health. 

Filling our plates with high-quality proteins, vegetables, fruits, and other whole foods gives us a delicious and exciting eating plan. Also, the most healthy cuisine helps promote good health and even prevents chronic diseases.

Let's do a deep dive into the top seven foods that help improve our overall health.

1. Leafy green vegetables: Powerhouses of nutrients

When we use the word "powerhouse," we're not exaggerating. The Centers for Disease Control (CDC) considers leafy greens to be powerhouse vegetables because of how nutrient-dense they are.

Antioxidant-rich leafy greens are loaded with vitamins, minerals, fiber, and folate. Also, the compounds found in dark green leafy veggies may inhibit the growth of some types of cancer, including skin, breast, stomach, and lung cancer. The folate found in these greens may even decrease pancreatic cancer risk, while the fiber reduces a person's risk of developing colorectal cancer.

Add any of these delicious greens to your diet for both flavor and health benefits.

Kale

One cup of kale has about 68% of your daily requirement of vitamin K. Kale is also rich in manganese, riboflavin, vitamin A, vitamin C, and calcium.

Swiss chard

Chard is closely related to beetroot. Swiss chard has a thick stalk and large green leaves. The nutty, earthy flavor makes these greens ideal for sauteing in dishes such as stir fry or pasta. In addition to the nutrients found in other types of greens, chard is a rich source of iron.

Arugula

In the grocery store, you'll sometimes see arugula called rocket greens. These greens have a somewhat peppery taste, and they're delicious in salads. You can also use them to garnish pasta and on pizza. Arugula is rich in vitamins C, K, and A. These greens are also a great source of folate, calcium, and potassium.

Spinach

Like other types of dark greens, spinach has high chlorophyll levels, making it loaded with antioxidants. Spinach is also an excellent source of vitamin K, which helps with wound healing.

Collard greens

Collards are closely related to broccoli and cabbage, but the green leaves are what the plant is most known for. Enjoy collard greens for their many vitamins and nutrients, including vitamin K, protein, calcium, vitamins A and C, potassium, and magnesium.

2. Berries: Antioxidant-rich foods

Berries are soft, small fruits that come in a variety of beautiful colors. Depending on their ripeness and variety, they may be sour or sweet in taste. While berries are often used to make jams and jellies, they're also terrific when served raw or used in recipes.

Blueberries

As an excellent source of vitamin K, blueberries may improve heart health by enhancing artery function, reducing oxidative stress, and lowering LDL cholesterol. Additionally, blueberries lower diabetes risk, and one study shows that these tasty little berries may slow cognitive decline.

Raspberries

Raspberries are an excellent fiber source, and you'll often see them used in desserts. One thing that makes raspberries unique is they contain ellagitannins, which are antioxidant polyphenols that may help reduce oxidative stress.

In terms of other health benefits, raspberries play a role in reducing the risk of heart disease, including blood cholesterol and blood pressure. Also notable, raspberries may reduce inflammation in people living with metabolic syndrome.

Other delicious berries include cranberries, bilberries, goji berries, acai berries, and strawberries.

3. Fatty fish: Omega-3 fatty acids for heart health

Fish and seafood are both nutritious and healthy, with fatty fish being rich in iodine and omega-3 fatty acids. When we eat oily fish, it can boost our brain health and heart health, according to extensive research.

• Sardines: For a quick and easy omega-3 fatty acids source, pop open a can of sardines. The bonus is you'll also enjoy lots of calcium because of the edible bones found in canned sardines. Be sure to choose water-packed sardines instead of sardines packed in oil.
• Salmon: Salmon is a rich source of vitamin D, and it's also a great way to get more protein into your diet.
• Tuna: Tuna is another easy fish source because it's available canned in almost every grocery store. Look for responsibly-sourced varieties that are low in mercury.
• Trout: For a fish low in calories, consider fresh-water trout. Trout is delicious when seared or pan-fried.

4. Whole grains: Fiber-rich staples for digestive health

Whole grains give our bodies healthy carbohydrates and help with digestive health. Also, whole grains provide fuel and fiber for our bodies, in addition to having a variety of micronutrients such as B vitamins. Add some of these grains to your healthy eating plan.

Wheat germ

Essentially, wheat germ is the embryo of a seed and it grows into a wheat plant. When cereal goes through the refining process, the bran content and wheat germ are often removed. For this reason, wheat germ is a byproduct of the milling process.

Nevertheless, whole grain products still have bran and wheat germ. Wheat germ is high in all of these vital nutrients:

• Vitamin E
• Fiber
• Thiamin
• Folic acid
• Magnesium
• Zinc
• Fatty alcohols
• Phosphorus
• Essential fatty acids

Brown rice

In much of the world's population, rice is one of the primary food staples. When choosing rice, go with brown rice, which is more nutritious than its white rice counterparts. Brown rice has good amounts of vitamin B1, fiber, and magnesium.

Oatmeal

As a popular breakfast food, most of us have been enjoying oatmeal for years. Besides being a warm, comforting breakfast dish, oat bran or rolled oats help reduce cardiovascular risk factors and lower cholesterol levels. As a water-soluble fiber, oats help stabilize blood glucose levels and slow down the digestive process.

Adding oats to your diet will give you a good dose of potassium and folate. Opt for steel-cut or coarse oats for even more fiber.

Quinoa

Quinoa is actually an herbaceous plant, but we're including it in this list because it cooks like a grain and has much of the same nutrient profile. As it turns out, quinoa is higher in fiber than grains such as brown rice.

Quinoa is a rich protein source, containing all the nine essential amino acids. With quinoa, you get the same satiety and energy you would normally get from eating meat. The bonus is that it has none of the cholesterol or fat.

5. Nuts and seeds: Healthy fats and protein sources

Nuts and seeds are high in unsaturated fat, but they also might help lower the risk of various health issues, including some types of cancer. Additionally, if you're looking for satisfying foods good for heart health, seeds and nuts will add a delicious crunch and flavor to your diet.

Equally important, nuts are one of nature's ultimate fast foods because you can enjoy them with nearly no preparation. Nuts and seeds are also versatile and can be added to salads, side dishes, and even desserts. Top a side salad with crunchy sesame seeds, sliver almonds into green beans, or add chopped walnuts to a chicken salad.

Almonds

This popular nut is rich in antioxidants, vitamin E, fiber, and magnesium. Plus, a 2021 review discovered that these nuts might also support gut microbiota, contribute to weight loss, improve cognitive thinking, prevent skin aging, and manage heart rate.

Macadamia nuts

When you crave a treat, bake up a batch of white chocolate chip and macadamia nut cookies. Macadamia nuts are lower in omega-6 fatty acids and higher in monounsaturated fats than most other nut varieties.

Brazil nuts

Buttery brazil nuts are rich in nutrients that support thyroid function. They're also an excellent source of selenium, protein, and healthy carbohydrates.

Walnuts

Delicious when paired with salads or feta cheese, walnuts are rich in fiber and contain various other minerals and vitamins.

Chia seeds

A single one-ounce serving of chia seeds adds 11 grams of fiber to your daily intake. You'll also be pleased to know chia seeds are also high in manganese, magnesium, and calcium.

6. Yogurt and fermented foods: Probiotics for gut health

In our digestive tracts, about 100 trillion microorganisms and bacteria thrive and help us have better gut health. Probiotics might also be helpful for irritable bowel syndrome, hay fever, diarrhea, periodontal (gum) disease, and infant colic. The best shortcut to better gut health is to eat naturally fermented foods high in probiotics.

One thing to keep in mind is not all fermented foods contain the probiotics we need for gut health. For example, many pickles are made using vinegar instead of via a natural fermentation process with live organisms. For this reason, these products don't have probiotics. Instead, make sure the label states "naturally fermented." The most classic and well-known example of a high-probiotic food is yogurt, but there are several other types of fermented foods.

Yogurt

To make yogurt, food manufacturers and home cooks ferment milk. A study by Nutrition Reviews in 2021 shows that there are links between yogurt consumption and reduced risk of colorectal cancers, breast cancers, and type 2 diabetes. When shopping for yogurt, skip past the high-sugar varieties and look for yogurt with the label "live and active cultures."

If you prefer a drinkable yogurt, consider kefir, which is not just full of probiotics but also has been shown to have an impact on cardiovascular disease, immunity, diabetes, and neurological disorders.

Sauerkraut

This classic German food is delicious on a hot dog or simmered with sausage, but sauerkraut also delivers a healthy dose of fiber and probiotics. The microbiome in sauerkraut grows rapidly during the cabbage's fermentation process. Best of all, these colonies of bacteria stay stable when the sauerkraut is packaged for sale commercially.

Kimchi

Is spicy food good for health? If you enjoy spicy food, consider kimchi, a spicy Korean dish made with vegetables that includes fermented cabbage. A review in 2018 in the Journal of Nutrition Health found eating kimchi has many benefits, such as lowering blood lipid levels, along with reducing inflammation and blood pressure.

Tempeh

Tempeh is similar to tofu, but it's made with soybeans that have been naturally fermented. Also, tempeh has a nutty flavor and firmer texture than tofu. A bonus to consuming tempeh is that it's a complete vegetarian protein source.

Additionally, Comprehensive Reviews in Food Science and Food Safety reviewed tempeh in 2021. This review revealed that tempeh may offer benefits for cognitive function, lung health, and gut health. In the same review, tempeh was shown to have an impact on these:

• Gut health
• Cardiovascular health
• Lung health
• Cancer
• Bone health
• Liver health
• Type 2 diabetes

Kombucha

Maybe you're already stuffed from eating the delicious foods on this list. Well, you can still get your probiotics in by enjoying a delicious glass of kombucha. Kombucha is a fermented, effervescent tea with a nice tangy flavor. The journal Nuritients determined in 2019 that kombucha is full of antioxidants along with the good bacteria in the beverage.

7. Colorful fruits and vegetables: Nutrient-dense options for overall wellness

The benefits of fruits and vegetables are well-documented, but which ones give you the most bang for your nutritional buck? Let's dive in and find out.

Vegetables

In terms of calories and fat, vegetables are one of your best options for a concentrated nutrient source. Include any of these for a wide variety of vitamins and nutrients:

• Peppers: All peppers are loaded with vitamin C and antioxidants, and bell peppers are a sweet variety that lends itself well to recipes.
• Asparagus: Asparagus is a bit of a luxury in the vegetable world. This veggie is low in carbs and rich in beneficial vitamin K.
• Broccoli: A cruciferous vegetable with lots of fiber, broccoli can be served cooked or raw.
• Cauliflower: Another cruciferous veggie, cauliflower is delicious when roasted or served raw with creamy dips.
• Carrots: One of the more nutritional root vegetables, carrots are high in carotene, which is good for your eyes.
• Cucumbers: Because of the high water content, cucumbers are known for being cooling vegetables to enjoy when you need some hydration.

For other nutritious veggies, go with brussel sprouts, celery, cabbage, leeks, eggplant, squash, and artichokes.

Fruits

Most fruits are sweet and nutritious. Best of all, you can incorporate them into your daily diet because they require almost no preparation. Try these for optimal nutritional benefits:

• Avocados: Unlike most fruits, avocados are chock-full of healthy fat. They're also not sweet. Indulge in a creamy avocado for its fiber, vitamin C, and potassium.
• Apples: Does an apple a day keep the doctor away? The old adage may or may not be true, but there's no question that apples are super nutritious. Apples are filling, and they're an excellent source of antioxidants, vitamin C, and fiber when you're hungry between meals.
• Bananas: These sweet tropical fruits are known for being high in potassium. Bananas also have lots of fiber and vitamin B6.
• Oranges: Citrus fruits such as oranges and grapefruits are known for being high in vitamin C.

Other healthy fruits include grapes, kiwis, mangoes, lemons, peaches, pineapples, pears, and plums.

Conclusion

Adding these seven types of healthy foods to your diet will give you a delicious meal plan full of nutrient-rich foods that are also important tools for your overall health. Consider experimenting with these foods to create healthy recipes.

With Evidation, you're empowered to make the most informed decisions about your diet and overall well-being. Give Evidation a try today by downloading the app and getting started on your journey to better health.

When you're working to help your body achieve healthy weight loss, nutrition is key. While exercise is vital for physical health, it's tough and unhealthy--if not impossible--to try to out-exercise a diet that isn't giving your body what it needs. While it's important to eat fewer calories than you burn in order to lose weight, it's also important to provide your body with the macro- and micro-nutrients it needs in order to thrive--and make your weight-loss stick over time.

When you develop a healthy grocery list, you'll find that you have plenty of options to keep your nutrition exciting, try new foods, and provide your body with the fuel it needs to achieve your goals.

Building a foundation -- essential nutrients for weight loss

When you're working toward weight loss, the goal isn't to eat as little as possible--the goal is to enjoy healthy foods that support your body, keep you energized, and meet your caloric needs.

Understanding the nutrients that support healthy weight loss can help you find the foods that will help you on your weight-loss journey.

Let's take a look at some of the essential nutrients you'll need to include in your nutrition plan to help you lose fat and stay energized.

Protein

Protein is a macronutrient, meaning it makes up a part of your total caloric intake each day. Getting plenty of protein in your diet can help regulate your body's hunger hormones, boost your metabolism, and reduce your appetite.

Iron

Iron is a vital nutrient that helps your blood carry oxygen to your hard-working muscles, which can help your body burn fat. Some signs of low iron include low energy levels, weakness, and fatigue. If you think you may have low iron, talk with your doctor about getting tested.

B Vitamins

There are a number of B vitamins, including folate (B-9), riboflavin (B-2), thiamine (B-1), and niacin (B-3). B vitamins support a healthy metabolism and can help your body convert food to energy.

Magnesium

Magnesium is necessary for many vital processes in the body, including regulating blood pressure, controlling blood sugar, strengthening bones, and helping the nervous system function properly.

Vitamin D

Vitamin D is important for a healthy immune system, and a 2011 study showed that people who were overweight and took vitamin D supplements lost a greater amount of abdominal fat than people who did not take the supplements. The jury is still out on exactly why vitamin D may help with weight loss.

Smart shopping strategies

Don't go to the grocery store hungry. When we're ravenous, it's easy to load up the cart with snacks that are designed to be hyper-palatable. Hitting the grocery store after you've had a healthy, satisfying meal can make it easier to stay on track when it comes to making choices that support your goals.

• Shop the perimeter first. When you do a lap of the perimeter of the grocery store, you'll get to choose your produce, protein, and dairy products before you venture into the aisles for pantry staples. Loading up on the good stuff can help you stick to more non-processed items.
• Make a list. Planning out your menu for the week can work wonders when it comes to boosting the nutrition levels of your grocery cart--and the balance of your bank account. Make a plan, make a list, and stick to it.
• Read labels. If you're working to lower your intake of added sugars, be sure to keep an eye out for sneaky sugar code names that may sound healthy, like agave nectar, barley malt, cane juice, fruit juice, and fruit juice concentrate.

Proteins -- fueling your weight loss journey

Research shows that a daily protein intake equal to about 1 gram of protein per pound of body weight can support healthy weight loss.

Healthy protein options to keep on hand to support your weight-loss journey include:

• Beans
• Chicken
• Eggs
• Lean beef
• Low-fat dairy, especially cottage and ricotta cheese, as well as low-fat, unsweetened yogurt
• Seafood (canned options like tuna can be especially convenient when you're on the go)
• Turkey

Veggies and fruits -- nature's weight loss allies

Veggies and fruits give your body the fiber, sugars, and micronutrients that you need to feel your best. You may find that loading up on fruits and veggies helps you feel more satisfied throughout the day.

Some of the best produce items to include in your meals for weight loss include:

• Apples
• Asparagus
• Avocados
• Broccoli
• Brussels sprouts
• Cucumbers
• Green beans
• Kale
• Kiwis
• Leafy greens
• Pomegranates
• Sweet potatoes
• Tomatoes

If you're venturing into the world of produce for the first time in a while, it's OK to take it slow. Start with a few tried-and-true favorites and work to incorporate something new into your meal plan each week.

Planning your meals

Keeping variety in your nutrition plan can help you stay on track over time. Two days enjoying foods from your weight-loss grocery list may look like:

Day One

• Breakfast: Yogurt with berries and peanut butter
• Lunch: Broiled fish with roasted sweet potatoes and broccoli
• Dinner: Ground chicken tacos topped with homemade pico de gallo

Day Two

• Breakfast: Omelette with lean turkey and a sprinkle of cheese
• Lunch: Grilled chicken salad topped with olive oil and lemon juice
• Dinner: Sliced turkey breast with roasted vegetables and a side salad topped with cucumbers and tomatoes

Processed foods & frozen foods

Many people are surprised to learn that frozen fruits and veggies can be just as nutritious as fresh! Be sure to read labels, however, as some frozen options are loaded with preservatives, sugar, and sodium. Stick with options like mixed berries, mixed veggies (without butter), broccoli, peas, and cauliflower.

Let's be clear: losing weight does not mean that you have to cut out foods that you love. Enjoying processed foods sometimes is not going to derail you from your goal, especially if you make a point to give these foods a supporting role in your meals, rather than making them the star of the show.

Evidation: supporting your weight loss journey

Understanding your health-related behaviors is key when it comes to making strides toward your goals. At Evidation, our team is here to provide you with the personalized articles and insights you need to keep moving forward. Download the app today and start making your health data work for you.

Making healthy food choices starts with understanding the nutrients, including vitamins and minerals, that you need to support your health goals. Iron is one of the minerals you need. If you’re struggling with low iron, or you want to prevent yourself from becoming iron deficient, this list of iron-rich foods will help.

The vital role of iron in health and its benefits

The mineral iron works in the body’s production of hemoglobin. This part of your red blood cells carries oxygen to the body, so it directly affects energy as well as growth and development. Hemoglobin, which requires iron, is also an important part of brain development.

People of all ages need adequate iron in their diets to support these functions. The American Society of Hematology estimates that 1.2 billion people around the world are deficient in iron. This condition, known as anemia, can cause people to feel weak or tired, have concentration problems, experience irritability, and have numbness or tingling of the hands, according to Penn Medicine.

Because of the impact on growth and development as well as the uncomfortable symptoms of iron deficiency, getting enough is quite important to your overall health. Luckily, this is a mineral you can get from your food, as long as you don’t have an underlying health issue that makes absorbing iron difficult.

Top iron-rich foods for a balanced diet: How you should consume it

Iron comes naturally from many foods. There are two types of iron you can get from your diet. Heme iron is the type found in meat and fish. The body can easily absorb this type. Non-heme iron is found in plant-based foods and eggs. It’s less easily absorbed by the body.

One way to increase your absorption of iron is to consume iron-containing foods with foods high in vitamin C, such as peppers, sprouts, broccoli, strawberries, citrus fruits, kiwi, and papaya. You can also opt to take a vitamin C supplement with your iron-rich meals if you prefer.

Animal-based iron sources

If you want easy-to-absorb iron, you’ll need to look to animal-based iron sources for heme iron. Heme iron comes from hemoglobin, and you’ll find it in meat and seafood. Most meats are good sources of iron. Red meat is well-known for being a solid source of iron, but it’s also found in chicken, turkey, ham, pork, shrimp, tuna, and lamb.

One food that is particularly rich in iron is liver. A 3.5-ounce serving has 6.5 mg. This is 36% of the recommended daily amount for the average adult.

If you’re a meat eater, consider adding one of these protein sources to every meal. This will increase your iron and ensure you get the easily absorbed type.

Plant-based iron sources

If you’re vegan or vegetarian, don’t worry. You can get ample iron from plant-based sources. This is non-heme iron, so it’s not as easily absorbed. This fact means you should add in the vitamin C rich foods to help with your body’s absorption.

The best fruits, vegetables, and grains to use for non-heme iron include:

• Peas
• Tofu
• Tempeh
• Enriched bread, pasta, and cereal
• Rye
• Whole-grain breads
• Figs
• Dates
• Lentils
• Soybeans
• Raisins
• Prunes
• Broccoli
• String beans
• Dark leafy greens
• Cabbage
• Blackstrap molasses
• Seeds and nuts, except peanuts
• Hemp seeds

Cooking and meal ideas to boost iron intake

So how can you create meals that are practical and iron rich? Here are some easy meal ideas that include foods high in iron and are also tasty.

Steak salad

Steak salad is a great option to add some leafy greens and some red meat to your diet. You can top the salad with raw broccoli, cabbage, and even some hemp seeds to increase the iron content. The addition of peppers will add the vitamin C you need to assist with absorption as well. This makes a very balanced lunch option.

Steak and eggs

Steak and eggs is a healthy, iron-rich breakfast idea. Add some spinach in with the eggs to make it even more nutrient-dense and to get some produce in your meal.

Taco Tuesday

Yes, tacos can be an iron-rich option for your dinner meal. Use ground beef or ground pork to give the meal an iron boost, and add cabbage or dark leafy greens as a topping. Roll them into a whole-grain tortilla to give even more iron to the meal.

Soup

One of the beautiful things about soup is that you can add just about anything to it to change up the flavor profile and make it fit your needs. Start with beef or chicken broth, choosing bone broth if possible to get more nutrients. Then, add some protein from the list of foods rich in iron. Include vegetables, such as spinach and peas, and then round it out with an iron-rich legume, like lentils. The spices you add will change the flavor profile to be exactly what you want, changing with your tastes.

Stir fry

Beef and chicken are high in iron, and peppers are high in vitamin C. Making a stir fry with these ingredients will bring both into your diet, and this increases the absorption of the iron. Many stir fry recipes also work well with broccoli, an option that has both vitamin C and iron.

Liver and onions

Liver and onions is a great way to start trying liver, especially if organ meat isn't something you’ve developed a taste for. To make this dish, soak your liver in milk for a while to remove the bitterness. Then, saute some onions in butter until soft. Dredge the liver in a mixture of flour, salt, and pepper, and fry it in the same pan as the onions. Serve together.

Add an iron-rich food to your favorite recipe

You don’t necessarily need to cook recipes specifically for their iron content. You can get a similar benefit by simply adding iron-rich foods to your favorite recipes. For example, do you usually eat manicotti? Consider mixing in some spinach with the cheese before you stuff the noodles.

Start tracking your food with Evidation

As you focus on making smart food choices, including adding more iron into your diet, Evidation can help. You can use the app to reward yourself for smart food choices that support your health goals. You can also use your favorite app to track your water intake and count calories, then earn rewards by pairing these apps with Evidation. Start rewarding your healthy choices with Evidation today.

When your digestive system isn't getting rid of waste properly, it can be a pain--literally and figuratively. Thankfully, sticking to a high fiber diet can help ease constipation issues, and adding food with lots of fiber to your diet long-term can help stop constipation from happening in the first place.

Here, we'll take a look at some of the most common causes of constipation, how eating plenty of fiber can support a healthy digestive system, how you can boost the amount of fiber in your diet, and tips to keep in mind to help you adapt to your new constipation-fighting nutrition plan.

Understanding constipation: causes and impact on well-being

Constipation is a condition characterized by infrequent or difficult-to-pass bowel movements. Some people experience chronic constipation. Most people experience the condition at some point in their lives.

There are many factors that can cause or exacerbate constipation, including:

• Taking certain medications
• A sedentary lifestyle
• Dehydration
• A low-fiber diet
• Certain health conditions, like irritable bowel syndrome
• Pregnancy
• Travel
• Changes in sleep patterns

While constipation can be uncomfortable, the occasional bout of the condition is usually nothing to worry about. When constipation becomes chronic, however, many people find that it affects their overall well-being. Research shows that chronic constipation is correlated with anxiety and depression, and may be related to chronic inflammation.

In addition to the mental health issues that often occur alongside constipation, many people develop physical health issues, including hemorrhoids, skin tags, infections, and blood clots. Other complications, including anal fissures, impaction, and rectal prolapse are also possible.

The good news: if you're experiencing chronic constipation, there are some simple steps you can take to help you get in the bathroom and get moving. Here, we'll take a look at what you need to know to support your digestive health by adding fiber to your diet.

The role of fiber in digestive health

Fiber is not a nutrient, rather, it's an indigestible--yet edible--component of plant foods. Fiber helps to improve digestive function by increasing the volume of stool, affecting the rate of digestion of different foods, and providing the environment necessary for the continued growth of healthy bacteria that resides in the intestine.

Many people who experience constipation find that adding high-fiber foods to their diets makes it easier to pass stool. While fiber supplements can be helpful, whole-food fiber sources are the best way to help your digestive system.

High-fiber foods chart & meal plan

Let's take a look at some high-fiber foods you can add to your diet to help relieve constipation and support your digestive health.

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A simple high-fiber meal plan might look like this:

• Breakfast: Oatmeal topped with strawberries and a drizzle of local honey, with a half cup of low-fat yogurt on top
• Lunch: A bowl of turkey chili with kidney and navy beans, topped with half an avocado
• Dinner: Grilled BBQ chicken with cauliflower, broccoli, and a sweet potato with butter

Of course, it's important to take your time when it comes to figuring out what works for you. Talking with your doctor about your fiber goals can be a helpful way to learn what number you should be shooting for each day.

Balancing fiber intake: dos and don'ts for digestive comfort

When you're constipated, it can be tempting to load up on fiber to get fast relief, but doing so may leave you in worse shape. Too much fiber at once can lead to gas, stomach pains, and bloating, and may not solve your constipation issue. Slowly adding fiber-rich foods to your diet can both ease constipation and help prevent you from experiencing constipation in the future.

In addition to adding fiber to your diet, you'll want to drink plenty of water throughout the day. This can help to ease constipation and can help your fiber-rich diet move smoothly through your digestive system.

As we mentioned above, fiber supplements can be a good fit at times, but the best way to get your fiber is by adding whole, natural plant foods to your diet. If you think a fiber supplement might be necessary to support your digestive health, talk with your doctor about how often you should supplement.

Beyond constipation: additional benefits of a high-fiber diet

While you'll likely notice a fast change in your digestive health after adding more fiber to your diet, the health benefits don't end there. Research shows that adding fiber to your diet can help you achieve a healthy weight, live longer, and control your blood sugar and cholesterol levels.

Adding fiber to your diet is a manageable way to boost your overall health. Whether you're dealing with digestive issues or things are moving along smoothly, giving your body a fiber boost offers benefits that go beyond the bathroom.

Evidation: Taking your health to the next level

At Evidation, our team is here to help you feel your best. Whether you're looking for tips that can help you get more activity in your day or you want to learn more about your health conditions, our health tracking app allows you to make the most of your health data. Download the app today to start your journey to getting healthy--and to be rewarded for making smart choices that fuel your body and your fitness.

Diverticulitis is a painful condition that can occur when small pouches, called diverticula, form in the lining of the colon. When inflamed, these become extremely painful and can cause diarrhea, constipation, and other problems with digestion. While your doctor may use medications during a flare to treat your condition, you can also regain control by adjusting your diet. This guide will look at some foods to avoid with diverticulitis so you can support healthy digestion.

Things not to eat with diverticulitis

The best diet for diverticulitis is somewhat personal, according to the Mayo Clinic, and you'll want to consult with your doctor before making drastic changes. You'll also want to ensure there's not something else going on with your health to cause your flare-ups. That said, some foods appear to make flare-ups and irritation more common. Changing your diet to eliminate these foods could help reduce inflammation and irritation, making you feel better.

First, aim to follow a generally healthy diet that's balanced between fruits, vegetables, proteins, and healthy fats. Second, know that dietary treatment of diverticulitis is controversial. Some doctors believe avoiding certain foods helps, while others disagree. In addition, make sure you work with your doctor or a dietitian to safely adjust your diet. Finally, check out this list of the 7 foods to avoid with diverticulitis.

1. Seeds and nuts

Nuts and seeds have high amounts of fiber, which are a healthy part of a balanced diet, but this fiber content makes them hard to digest. They're also usually quite small, and that may allow them to get stuck in the diverticula, continuing the irritation so you can't heal. Substitute this source of fiber with whole fruits, carrots, broccoli, cauliflower, and whole grains.

2. Popcorn

Popcorn's high fiber content can make it difficult to digest during a flare. In addition, the kernel hull can get stuck in the diverticula, which can increase irritation and trigger a flare. The rough, hard pieces on popcorn can also damage the colon wall in people prone to this condition.

If you choose to eat popcorn and are concerned about diverticulitis, chew the food thoroughly to help your body digest it more quickly so you don't create irritation. You can also swap out the popcorn for other salty, crunchy snacks like pretzels.

3. Spicy foods

Spicy foods may irritate anyone's digestive system, healthy or not. If you're prone to diverticulitis, hot sauces, chilies, wasabi, and curry dishes are foods that could risk a flare. You can keep your foods flavorful without the heat using other spices.

Why are spicy foods a risk? Capsaicin can irritate the colon's lining, which causes inflammation and overall discomfort. This inflammation, in turn, can make the diverticulitis symptoms worse.

4. Fried foods

The fats and oils in fried food are challenging to digest. In addition, the crispy outside of most fried foods can irritate the intestinal lining. Both of these issues cause inflammation and discomfort in the abdomen, which can worsen diverticulitis symptoms.

The link between fried foods and diverticular diseases is well-established, Fatty foods can lead to constipation, and the Cleveland Clinic says constipation can strain the colon and increase the chances of developing the pockets that lead to diverticulitis. The fat in fried food can also block the pockets and allow them to get infected, which, again, is a risk for diverticulitis.

5. Red meat

Red meat's another high-fat food that people with diverticulitis may feel better if they avoid. It's harder to digest than poultry, which means it can add to inflammation of the digestive tract.

Interestingly, some medical research shows that red meat not only increases your risk of irritating diverticulitis symptoms but may also increase your risk of developing it in the first place. One Harvard study found that men who ate 13 servings of red meat a week for 26 years were more likely to have diverticulitis than those who ate less.

6. Dairy products

Dairy products, such as yogurt, cheese, and milk, are problematic for people with diverticulitis for two reasons. First, if you have diverticulitis, you may also have lactose intolerance. This means that eating dairy may create bloating, diarrhea, and gas symptoms. Second, dairy products are high in fat. The fat worsens diverticulitis symptoms and makes these foods harder to digest.

Sometimes, eliminating dairy altogether is difficult. If you need dairy for your favorite recipes, choose low-fat options. Try to use moderation with dairy when you do consume it. Similarly, avoid dairy products that have lactose, such as milk and cottage cheese, if you find that lactose is a problem for you.

7. Refined grains and sugars

Refined sugars are highly inflammatory in general, and this means they can irritate diverticulitis problems. Some people find that they have increased problems with diarrhea, a common diverticulitis symptom, when they eat a high-sugar diet.

Grains are more complex. If you don't have a flare and want to avoid one, the high fiber in whole grains may help. Fiber keeps the digestive tract moving, preventing constipation. When you prevent constipation, you reduce the risk of developing diverticulitis. However, during a flare, the fiber can irritate the digestive system. When you're in an active flare, you may feel better if you eat refined grains for a short period of time while you heal. This is an area where you'll need to consult with your doctor for expert advice.

Best dietary changes to support your health

In addition to learning what foods you shouldn’t eat if you have diverticulitis, it's also a good idea to learn what foods you should eat. First, make sure you're getting plenty of water every day. Water softens stool and reduces the risk of constipation, which, in turn, can reduce the risk of developing diverticulitis.

Second, learn your triggers. If you know a food makes your diverticulitis symptoms flare, work to avoid it. If a certain "no" food is not a problem for you, and your doctor approves, then eat it without worry.

Finally, take some time to learn to cook. Also, pack your lunch instead of eating on the go. Homemade foods often contain fewer preservatives, unhealthy fats, and refined sugars than foods from a fast-food restaurant.

Diverticulitis is a tricky condition. While doctors know what causes the pain and discomfort, they aren't fully sure what dietary changes work best. If you're dealing with this condition, talk to your doctor about what not to eat for diverticulitis. In general, the food to avoid with diverticulitis is the food that makes you feel unwell. Once you've created a plan based on your personal triggers and your doctor's advice, use tools like Evidation to help you plan for healthy dietary choices and track your water intake. Keep track of your health, download the app today!

Breakfast has long been called the most important meal of the day, and while experts can argue that point, the fact remains that your day's first meal can have a significant impact on how the rest of your day plays out.

Let's dive in and learn more about why eating a healthy breakfast is important. Then, we'll explore some delicious easy healthy breakfast ideas and recipes.

The importance of eating a healthy breakfast

There’s a long list of benefits of eating a healthy breakfast.

• Energy: Breakfast gives your brain and body energy, which is what keeps you going throughout the day.
• Boosted brain power: Studies suggest that children perform better in school if they have a solid breakfast. These children have increased alertness, memory, problem-solving ability, concentration, test scores, and mood. The same strategy works for adults.
• Essential nutrients, vitamins, and minerals: Breakfast plays a big role in your day's total intake of nutrients. People who eat breakfast have an increased chance of meeting their daily recommended intake of vitamins and minerals.
• Weight control: Research is ongoing, but people who eat a healthy breakfast are less likely to be obese or overweight.

How to make a healthy breakfast

Breakfast foods to eat

Studies show that eating a high-protein breakfast keeps you feeling full throughout the day, so you’ll be less inclined to reach for unhealthy snacks. According to the Cleveland Clinic, a nutritionally balanced breakfast consists of:

• A protein source
• A vegetable or fruit
• A whole grain
• A healthy fat (optional)

The key is to be sure you're maximizing fullness by eating protein and fiber at breakfast. Don't become stuffed, though, or it can impact your productivity because of the time it takes a heavy breakfast to digest.

Breakfast foods to avoid

Researchers who conducted an NIH study comparing the effects of a high-sugar breakfast with the effects of a balanced breakfast of whole grains, fruit, and protein suggest steering clear of heavy-carb meals or treats for breakfast. This includes baked goods such as muffins (unless they're like the ones we've listed below), donuts, and most scones.

Another problem with starting the day with something sweet is that you may crave sweets more often throughout the day.

High-protein breakfast foods

For a breakfast that incorporates protein, vegetables, and whole grains, try some of these breakfast ideas.

• Avocado toast with egg
• High-fiber toast with peanut butter
• Scrambled eggs with vegetables
• Greek yogurt with nuts and berries
• Cottage cheese with sliced tomatoes, olive oil, olives, fresh basil, and bruschetta
• Protein smoothie made with milk (or non-dairy milk), frozen fruit, frozen kale or spinach, and low-sugar protein powder

Keep in mind that traditional breakfast meats such as bacon and sausage add a lot of fat to your daily food intake. If you enjoy breakfast meats, look for turkey or chicken versions.

17 healthy breakfast recipes

1. Breadless eggs benedict

Eggs benedict is one of our favorite healthy breakfast recipes, but the traditional version can be fatty and high in calories. Our version of this breakfast classic is much lighter. Instead of bread, we use tomatoes to make this recipe lower in carbohydrates and gluten-free.

Besides being loaded with flavor, this recipe is also full of protein and vegetables, such as fresh spinach and avocado. This lighter version of our hollandaise sauce is made with low-fat Greek yogurt instead of butter, so you're getting more protein to replace the fat.

2. Healthy breakfast burrito

These breakfast burritos are filling enough to power you through the toughest mornings. The protein comes from eggs and chicken sausage, and the burritos are also full of fresh veggies, including onion, fresh spinach, and bell peppers. Toppings can bring in more protein with cheese and some healthy fat from diced avocado.

Once you have the basic recipe down, you can customize it with different meats and fillings. This recipe has make-ahead instructions, too, so you can have a healthy and filling breakfast prepared before you go to bed the night before.

Try using whole grain or vegetable-based tortillas (like cauliflower or jicama) instead of traditional flour tortillas to make this dish even healthier! 

3. Peanut butter overnight oats

Overnight oats make breakfast easy and nutritious. You can make almost a week's worth of overnight oats because they keep well for up to five days. This recipe is made with old-fashioned rolled oats, vanilla almond milk, Greek yogurt, peanut butter, pure vanilla extract, and chia seeds. For sweetness, you can add maple syrup or honey.

Combine all of the ingredients in a container and stir well to combine. Then, seal the jar with a tight-fitting lid and allow it to sit in the refrigerator overnight. When you're ready for breakfast in the morning, simply pull the container from the refrigerator, stir well, and enjoy. Before eating your oats, add desired toppings, such as chopped peanuts or berries.

4. Breakfast veggie scramble

Eggs are one of the most popular breakfast food choices, and there are so many ways to cook them. Scrambled eggs are easy to cook, and you can make a full meal by stirring in some vegetables with your eggs.

This veggie scramble is made with bell pepper, fresh spinach, and grape tomatoes. Serve with sliced avocado, and add a dollop of hummus for even more protein.

5. Healthy breakfast sandwich

When you can make a quick and easy breakfast sandwich at home, you won't be tempted to opt for the drive-through versions. These hearty sandwiches are made with eggs, vegetables, turkey slices, and cheddar cheese. If you want a lighter sandwich, you can omit the cheese.

The veggies on this sandwich include onion, chopped broccoli, sliced mushrooms, garlic, and fresh spinach.

6. Chocolate peanut butter protein bites

There are days when you need a quick grab-and-go breakfast, and that's when these delicious protein energy balls will save your morning. These protein-packed nuggets taste like a chocolate peanut butter cup, but they're vegan and gluten-free.

To make these protein bites, use Medjool dates, peanut butter, vegan chocolate chips, chia seeds, and cocoa powder.

7. Make-ahead fruit and yogurt protein parfait

If you want a quick and healthy breakfast that's a kid-pleaser, you can't go wrong with a yogurt parfait. This is a recipe that can be prepared in advance, so breakfast is ready to go when you are.

With Greek yogurt, raw pumpkin seeds, walnuts, and chia seeds, this parfait is loaded with protein and nutrients. Flavor comes from cinnamon, ground cloves, and vanilla extract, and mixed berries add color and explosive flavor.

8. Banana chocolate chip muffins

Chocolate chip muffins for breakfast may sound like an indulgent sugary treat, but that's not the case with this recipe. These muffins are made without refined sugar and butter. The protein comes from Greek yogurt, and you can use antioxidant-rich dark chocolate chips for even more nutritional value.

By using melted coconut oil or olive oil to make these muffins, you have healthier fat, and whole-wheat flour adds more fiber. The sweetness comes from honey.

9. Cottage cheese pancakes

We're all guilty of loving pancakes as a special treat, but there's nothing guilty about these cottage cheese pancakes. They get protein not just from the eggs but also from the cottage cheese. Old-fashioned oats add all the fiber you could want, and there's no added sugar in this recipe.

Serve these pancakes with a little maple syrup for sweetness, or opt for fresh berries and whipped topping for a low-sugar treat.

10. Vegetarian crustless quiche

Most quiche recipes are healthy enough, but if you're eliminating gluten and reducing carbs, making quiche without the crust delivers an even healthier breakfast or brunch meal. This recipe has a secret ingredient that makes the flavor pop: nutmeg.

Because this quiche is made with eggs and cheese, it has a lot of protein. However, this recipe also has vegetables galore, including cremini mushrooms, red onion, zucchini, and cherry tomatoes.

11. Protein breakfast smoothie

While some smoothies made with fruit and vegetables are lighter, this smoothie is loaded with protein thanks to protein powder, almond milk, and peanut butter. The rolled oatmeal adds fiber, which makes you feel full for longer.

For fruit, you can use whatever you like, and the recipe calls for frozen bananas and strawberries.

12. Smoked salmon toast

Bagels with lox and cream cheese are a breakfast classic, but this lightened-up version is just as delicious with much less fat and carbs. Instead of a bagel, you can use whole-grain sourdough bread. The recipe calls for regular cream cheese, but a substitution of lower-fat cream cheese is also flavorful.

Thin slices of smoked salmon top the toast, and fresh lemon juice, capers, fresh chives, fresh dill, and red onion add plenty of flavor.

13. Homemade pecan and walnut chocolate energy bars

Granola bars and other types of bars are popular as a quick breakfast item, but the problem with store bought bars is that they're often laden with ingredients you don't have control over. When you make homemade energy bars with foods from your pantry, you know exactly what you're eating.

These tasty bars have two types of nuts—walnuts and pecans—and peanuts, which are actually a legume. Chia seeds and Medjool dates add even more wholesome goodness. For the chocolate flavor, use 60% dark chocolate and cocoa powder. The sweetness comes from natural agave.

14. Classic French omelette

The difference between a French omelette and an American omelet is all about the technique and the fillings. With a French omelette, the recipe is much simpler. The only ingredients are eggs, butter, salt, and fresh herbs.

With an American omelet, some browning of the eggs is okay, and you can stuff it to your heart's content with delicious lean meats and veggies.

15. Instant Pot steel-cut oats

Small kitchen appliances such as the Instant Pot have changed the way we cook dinner, but these handy tools are also ideal for preparing breakfast. With your pressure cooker, you've got a bowl of steaming steel-cut oatmeal prepared and ready to eat in less than half an hour. Best of all, it's easy hands-off cooking.

Optional toppings can include fresh or frozen fruits, nut butter, seeds and nuts, cacao nibs, and dairy-free milk.

16. Avocado toast with egg (4 ways)

Avocado toast has become a breakfast favorite that’s also easy to enjoy at any other time of day. This recipe shows you how to make delicious egg and avocado toast in four different ways: scrambled, fried, poached, and boiled.

However you like your eggs, there's an avocado toast recipe for you and your way of eating. The only seasonings you need for all four of these recipes are sea salt and cracked black pepper.

17. Breakfast cookies

Cookies for breakfast? We're in when they're this healthy. These little gems are made with rolled oats, walnuts, shredded coconut, cranberries, natural peanut butter, and bananas. Roll in some antioxidant-rich dark chocolate chunks and honey, and you've got some seriously healthy cookies.

You can use dairy milk for these cookies, or you can also substitute oat milk or almond milk. Cinnamon and vanilla add the earthy flavors.

Reach your health goals

Eating a healthy breakfast every day is a long-term commitment and investment in your health. With these easy recipes, you can enjoy variety and flavor that fits into your busy schedule. To track and earn rewards for your healthy habits, download our app to learn more.

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It seems there are baked goods everywhere this time of year. At the office, at school, at family gatherings, in shop windows. 

These tasty treats are hard to resist, even for the most disciplined healthy eaters. It is the holiday season, after all!

But for those with wheat allergies, celiac disease, gluten sensitivity, or other dietary restrictions - there’s often little opportunity for such indulgence. Which can lead to feeling isolated or left out  of holiday traditions. 

That’s why the week before Christmas is recognized as gluten-free baking week!

Luckily, these days it’s easy to find good gluten free flours in just about any grocery store. 

But who has the time to go looking for recipes this time of year?

That’s why we put together this list of our favorite gluten free cookie recipes - plus a bonus recipe from one of our Evidation team members! Try them out and let us know on Facebook or Instagram how you liked them!

Gluten Free Cookie Recipes

1. Almond Flour Snickerdoodles
2. Gluten Free White Chocolate Macadamia Cookies
3. Healthy Oatmeal Chocolate Chip Cookies 

         ***If you have a gluten sensitivity or celiac disease, be sure to use gluten free oats!

4. Vegan Pumpkin Spice Rolled Cookies

           ***Be sure to use the gluten free flour option in this one!

5. Chewy Gluten Free Chocolate Chip Cookies
6. Gluten Free Sugar Cookies
7. Gluten Free Molasses Ginger Cookies
8. Gluten Free Peanut Butter Cookies
9. Gluten Free Tahini Cookies
10. Gluten Free Vegan Lemon & Poppy Seed Cookies

Paleo Chocolate Chip Cookies: 

Ingredients:

1 cup almond flour (finely ground) OR

***for nut allergy - 1 cup rice flour, or 1 cup oats, or 1/2 cup coconut flour + 1/2 cup sunflower seed flour

1/4 cup cassava cauliflower blend from trader joes

1/2 cup coconut sugar or maple syrup 

1 tbsp vanilla extract 

A pinch of salt 

1 tsp baking soda 

1/4 cup-1/2 cup mini chocolate chips to taste 

1 egg 

4 tbsp of coconut oil or butter/ghee. 

Bake for 12-15 minutes at 325F

The Story

It’s Better Breakfast Month!

Eggs Benedict is my favorite breakfast…unfortunately, it can be heavy, fatty, and high in calories. So, of course I had to come up with a healthier version. This one gluten free, low carb, packed with fresh veggies and protein, and it fills my need for a good bene!

Inspired by a true California Benedict, this recipe uses fresh sliced tomatoes in place of the bread and is loaded with fresh spinach and a nice portion of avocado — which is a great source of healthy fat.

I love to make this for special occasions like Mother’s day or Easter breakfast, but it’s also fun for a Sunday brunch with a friend.

Ingredients:

4 Servings:

For the eggs benedict:

4 eggs

2 large tomatoes

1 avocado

1 pound fresh spinach

Salt and pepper to taste

For the hollandaise sauce:

4 egg yolks (in addition to the eggs above)

1 tablespoon fresh squeezed lemon juice

2 tablespoons melted unsalted grass-fed butter

½ cup low-fat plain Greek yogurt

Pinch of cayenne pepper

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Directions:

Sauce:

1. Whisk egg yolks and lemon juice together in a small bowl until the mixture has thickened and doubled in volume (emulsified).
2. Place the bowl over a saucepan of simmering water (you can use a double boiler, if you have one) and whisk quickly until warm. Be careful not to let the eggs get too hot or they will scramble.
3. Slowly whisk in melted butter. It should be melted but not hot or the eggs will scramble.
4. Remove from heat
5. Whisk in greek yogurt and cayenne
6. Set aside in a warm place until you are ready to use — be careful not to leave it on the stove as it will break if it gets too hot.

Eggs:

1. Bring a sauce pan full of water to a boil. Add a splash of white vinegar. This will help keep the egg together.
2. While water is heating, slice tomatoes and avocados and season with salt and pepper.
3. Plate a slice or two of the tomatoes on each plate to use as the “bread” and add sliced avocado on top.
4. Heat a non-stick skillet. Add spinach and toss until just wilted.
5. Divide spinach into four portions and pile on top of each tomato avocado base. Set aside in a warmed oven. Oven should not be on, but just warmed to about 100 degrees to keep plates warm while you cook the eggs.
6. Once water in sauce pan is simmering nicely, add eggs one at a time and poach until white is cooked but yoke is runny. About 2–3 minutes.
7. Remove with a slotted spoon and set on a plate with a paper towel.
8. Continue until all 4 eggs are cooked.
9. Pull plates from the oven and add 1 egg to each stack.
10. Top with hollandaise sauce and enjoy! Serve with Fresh berries or other fruit.

Modifications:

If the thought of making homemade hollandaise is terrifying (or too much work) you can easily substitute a premade or packaged version. Just be sure to carefully review the ingredients (especially the sodium level!). You can also get creative with the veggies, sometimes I make breadless crab cakes for the base!

Tips:

You can also poach your eggs in a skillet or frying pan if you prefer a flatter poached egg.

If you’ve never poached eggs before, find a good video to help you master the technique. It can be tricky, but seeing it done makes it a lot easier!

It’s best to crack each egg into a small bowl before pouring into the saucepan, that way you can get it in quickly and all at once.

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