– Pork is the most widely consumed meat in the world. It’s a good source of complete protein and several important vitamins and minerals.

– Saturated fat and cholesterol have not been proven to cause cardiovascular disease. Pork tenderloin and sirloin meet American Heart Association criteria for heart-healthy eating.

– Lean pork can be made more flavorful by using a brine or spices, and by adding fruit, acidity, herbs, extra fat, or mustard to your recipe.

Healthy Pork Recipes & Ideas That Taste Great

Pork is so much more than bacon and sausage. Because it’s so prevalent in fast food and decadent restaurant meals, it seems that many people have gotten the wrong impression that pork is an inherently fattening food. The truth, however, is that it’s packed with protein and can be quite lean—comparable to chicken breast. Fattier cuts probably do need to be consumed in smaller portions if you’re watching your weight, but they can deliver an awful lot of flavor—at a minor caloric cost—in small doses.

This is our guide to “the other white meat” (that actually isn’t white), covering everything from its nutrition properties to some of the best ways to prepare it.

Is Eating Pork Bad For You?

Here’s our theory on why some people squeal at pork: Pork comes from pigs. Pigs tend to be fat, and their meat contains fat. Therefore, eating pork will turn you into a pig.

Or something along those lines…

Fortunately, most of the world doesn’t follow that logic. According to the U.N. Food and Agriculture Organization, 36% of the meat consumed internationally is pork—which means that pork is the most widely eaten meat in the world (but poultry isn’t far behind, at 33%).

There are plenty of reasons to dine on swine. For one, pork is high in protein. “It’s considered to have complete protein,” says Chris Mohr, PhD, RD, a nutrition and wellness consultant (follow him on Instagram, @mohrresults). “That means that pork contains all the amino acids your body needs to build and maintain muscle, bone, and all its other tissues.” Pork is also a good source of vitamins and minerals, particularly B vitamins, iron, and zinc. B vitamins are crucial for energy production and a healthy metabolism, iron supports red blood cells and helps to make hormones, and zinc promotes brain and immune system health. (Read more about B vitamins in our guide.)

Pork offers some other nutrients that are especially important for active, fit people. Like other meats, pork has creatine, which helps to power muscle contractions (and a lot more—read our creatine guide). It also has taurine, an amino acid that can help protect against cellular damage and support heart function. Finally, pork contains beta-alanine, another amino that can help promote work capacity in the gym (yes, we have a guide for beta-alanine too).

The big knock on pork is that it contains saturated fat and cholesterol, like all red meats. (Despite marketing hype that would indicate otherwise, pork is not a white meat—more about this below).

If your doctor has advised you to steer clear of pork, and foods that are high in saturated fat and cholesterol in general, we won’t try to convince you otherwise. But if you’re a regular, healthy person, science shows that fearing these nutrients is probably unwarranted.

The American Heart Association’s practical guidelines state that a moderate intake of cholesterol does not affect blood cholesterol levels in most people. Furthermore, a review in the American Journal of Clinical Nutrition indicated that some saturated fats actually lower LDL cholesterol. Still, other research shows that reducing saturated fat in the diet without considering other nutritional factors won’t reduce the risk of cardiovascular disease.

Even if you are concerned about saturated fat in your food, pork can still be a part of your plate. “Both pork tenderloin and pork sirloin roast meet the criteria for the American Heart Association Heart Checkmark,” says Mohr, “which means they contain less than 5 grams of fat, 2 grams or less of saturated fat, and 480 milligrams or less of sodium per label serving.”

Of course, the pork family also consists of processed meat products, such as bacon and sausage, which have been linked to illnesses, including cancer. These meats are often cured with nitrates and nitrites, types of preservatives, which, once cooked, can form carcinogenic compounds called nitrosamines. However, many suppliers try to offset the risk by adding vitamin C and other antioxidants to bacon and sausage during the curing process, which reduces the nitrosamine content.

Another option is to buy bacon and sausage that advertises no added nitrates, but this isn’t a guarantee that the meat is any healthier. Celery powder is sometimes used as an alternative to synthetic nitrates and nitrites, but it has the same effect in preserving the meat, and it hasn’t been proven to be less risky.

Bacon is also high in fat and salt. While dietary fat may not play a significant role in heart disease, it is calorie-dense, so people watching their weight should avoid it in high amounts (unless you’re following a low-carb diet, in which fat is substituted for a high-carb intake, and still manages to create a calorie deficit). Salt, meanwhile, may increase the risk of high blood pressure, but probably only in those who have a sensitivity to it. Still, it’s best to let most of your sodium intake come from whole foods and seasonings used to flavor them, not processed foods, so you don’t take in too much.

The bottom line on bacon and sausage is to treat them as an indulgence that you eat now and then—not as a diet staple. But you should have no problem eating leaner, minimally-processed pork products, such as tenderloin, on a regular basis, if you so choose.

You may have also read about pork carrying certain parasites that can be harmful. This is a possibility, but it’s only a real concern in developing countries where farming and meat processing procedures aren’t held to the highest standards. An article in Clinical Microbiology and Infection states that the risk of contracting a pork-born parasite in a developed country is minimal, provided you only consume meat that’s been cooked through. So the pork you get at Walmart is almost certainly safe to eat, as long as you heat it until it’s no longer pink and soft inside.

How Does Pork Compare Nutritionally To Other Types of Meat?

Lean pork products are on par with other types of meat, health-wise. As with all meats, pork is naturally carb-free, and high in protein. Though it’s been marketed for decades as a white meat, pork is technically red meat, like beef, but all this means is that a certain protein in meat, called myoglobin, produces a red color when it’s exposed to air.

The cut of pork that offers the best combination of high protein and low calories/fat is pork tenderloin. In this regard, it’s almost identical to skinless chicken breast and turkey breast. It’s also much leaner than most lean cuts of steak, such as sirloin. Boneless loin roast and loin chops are also good options. See how these meats compare below.

And what about ham? If you’re making a sandwich, the extra-lean, low-sodium variety is your best bet. A 3.5 oz serving has only 140 calories for 19g protein and 3g fat—but the sugar used to cure the ham brings the carbs in at around 11 grams. Canadian bacon is a better choice, as one slice has only 20 calories for 4 grams protein and less than a half-gram of fat and carbs.

Bear in mind that the nutritional quality of any meal depends largely on how it’s prepared. To control calories, opt for baking, broiling, grilling, or roasting pork, as opposed to frying it, or cooking it with large amounts oil.

You should also try to get organic pork whenever possible, or look for brands that are antibiotic- and hormone-free, and pasture-raised. This provides greater assurance that the pigs lived healthy lives and were treated humanely, and that means better nutrition and flavor (as well as karma for you).

Remember also that a pork dish by itself is never good or bad. The same can be said of virtually any food. If you’re watching your weight, you have to keep track of what you’re eating at all your meals. Whole eggs and bacon at breakfast, grilled salmon at lunch, and pork tenderloin for dinner isn’t an unhealthy day of eating, per se, but it will add up to a lot of calories. One who’s trying to lose weight, and isn’t following a low-carb/higher-fat diet, should consider subbing some lower-fat, protein-rich foods—such as chicken breast, turkey, and white fish—for higher-fat fare like bacon and salmon, to avoid excess calories.

“At the end of the day, it’s about balance,” says Mohr, “and what else is on your plate as well.”

7 Helpful Pork Cooking Tips

If you’ve had pork dishes turn out dry or bland in the past, follow these seven suggestions from Liv Langdon (livoutloud.com), a holistic wellness coach and recipe developer, for delicious meat every time.

1. Bring In A Brine

Lean cuts of pork are easy to overcook, and doing so will leave you with a tough, dry piece of meat. You can lock in moisture by brining the pork before cooking. All you have to do is soak it in a saltwater solution (a wet brine), or coat it in salt (a dry brine) and let it sit in the fridge for 45 minutes, or overnight. Dry brine is preferable to wet because the latter tends to dilute the resulting flavor, while a dry brine can enhance it.

2. Spice It Up 

Pork is a pretty mild-tasting meat, so if you want bolder flavor, don’t be shy about adding spices. Smoked paprika is a game-changer; it’s one of those spices you should have on hand at all times. It adds a smoky flavor to whatever you’re cooking that is simply delectable. Add it to your dry brine, or throw it in your ground pork kale sauté (shown below) to turn up your breakfast tacos.

3. Pair With Sweetness

Pork goes really well with sweet flavors. Whether you make a sauce, marinade, or dressing, a touch of natural sweetness goes a long way toward making pork more delicious. Think apples, pears, or raw honey!

4. Balance With Acidity 

Whether it’s a wedge of lime with your breakfast tacos, balsamic vinaigrette on your salad, or apple cider vinegar in your spiced apples (see below), a touch of tartness really elevates any dish.

5. Level Up With Herbs

Fresh herbs make whatever you’re serving look fancier (and taste better, too!). When you sear pork chops in fresh thyme sprigs, you immediately add an extra layer of flavor without adding calories, and it takes no extra effort. Rosemary is another great option.

6. Use Fat For Flavor

Pork is healthiest when it’s lean, but cutting the fat can also mean cutting flavor. If you’re trying to keep your fat intake lower, but still want to maximize taste, consider using a lean cut of pork like tenderloin along with a slightly fattier cut like pork shoulder. Adding a little fat with the shoulder can pile on flavor without pumping up the calories too much. 

7. Add Mustard

If you can’t be bothered to make a brine, marinade, glaze, or any special sauce for your meat, then you must have mustard on hand. It pairs so well with pretty much every cut of pork that you should have whole-grain, Dijon, and honey-mustard always at the ready. 

Healthy Pork Recipes

Pulled pork… Pork chops… Bacon?? To most people’s ears, they sound like foods you should avoid if you want to eat healthy. But the way you prepare them, and the foods you include alongside (or leave out), can do a lot to round out the nutrition profile of your meals, save calories, and promote satiety without sacrificing flavor. Langdon offers the following options.

DINNER: Slow-Cooked BBQ Pulled Pork Sandwiches with Coleslaw

Prep time: 15 minutes

Cook time: 3–4 hours on high, 5–6 on low 

Serving size: 1 sandwich 

Yields: 8 sandwiches 

PULLED PORK INGREDIENTS

1 lb. pork tenderloin

1 lb. pork shoulder 

4 cans Zevia Ginger Root Beer*

10 oz. no-sugar-added barbeque sauce**

8 Whole-grain artisan-style burger buns***

Dill pickles (optional)

COLESLAW INGREDIENTS

2 cups shredded cabbage 

¼ cup avocado oil mayonnaise****

¼ cup full-fat plain Skyr or Greek yogurt 

1 tsp. Dijon mustard 

2 tsp. apple cider vinegar 

½ lemon 

Salt and pepper, to taste 

*This specific brand is free of refined sugar, contains no artificial dyes, and is sweetened with stevia. 

**We used Good Food for Good Organic Classic BBQ Sauce. It’s sweetened with dates and has 3g sugar per serving.

***We used Dave’s Killer Bread USDA Organic Burger Buns Done Right. They’re free of high-fructose corn syrup and bleached flour.

****We used Primal Kitchen avocado oil-based mayonnaise

INSTRUCTIONS

Step 1. Add the meat to a slow cooker, and cover with the Zevia ginger root beer. Cook on low 5–6 hours, or on high 3–4 hours, depending on when you want it finished.

Step 2. Add all of the slaw ingredients to a mixing bowl. Stir to combine. You can prepare the slaw the day before. The longer it sits in the fridge, the better it tastes!

Step 3. When the meat is finished cooking, transfer it to a large cutting board and shred with two forks. Transfer the shredded meat to a large mixing bowl, and toss it with the barbeque sauce.

Step 4. Serve on a warm burger bun with a scoop of slaw. Pickles and beer are optional (but encouraged!). 

SIDE DISH: Crispy Bacon Brussels Sprouts with Whole-Grain Mustard Sauce

Prep time: 15 minutes

Cook time: 20 minutes

BACON AND BRUSSELS SPROUTS INGREDIENTS

6 slices bacon (preferably with vitamin C added, or uncured/nitrate-free) 

5 cups Brussels sprouts, halved and trimmed 

¼ tsp. garlic powder 

Salt and pepper, to taste 

MUSTARD SAUCE INGREDIENTS

¼ cup whole-grain mustard 

1 tbsp. Dijon mustard 

3 tsp. apple cider vinegar 

2 tbsp. raw honey 

INSTRUCTIONS

Step 1. Place a cast-iron skillet over medium-high heat. Cut bacon strips into small, ½-inch thick pieces, and add to the pan. Cook, stirring occasionally, until crispy.

Step 2. Transfer the bacon bits to a paper towel-lined plate. Discard most of the rendered fat, but leave 1 tbsp. in the pan.

Step 3. Add the Brussels sprouts, garlic, salt, and pepper to the pan. Cook until the sprouts’ edges are golden brown, and they’re fully cooked—approximately 10 minutes.

Step 4. While the Brussels sprouts cook, make the mustard sauce in a small mixing bowl, whisking together all the ingredients. When the Brussels are done, remove from heat. When they’re slightly cooled, toss in the mustard sauce and bacon bits, and serve warm. 

DINNER: Pan-Seared Pork Chops with Spiced Apples

Prep time: 15 minutes

Brine Time: 45 minutes

Cook time: 50 minutes

PORK CHOP INGREDIENTS

2 bone-in pork chops, about 1-inch thick

Ghee (or high-smoke point oil of choice, like avocado oil or rendered bacon fat)

1 tbsp. grass-fed butter 

4 cloves garlic 

6 sprigs fresh thyme

Black pepper and sea salt, to taste 

DRY BRINE INGREDIENTS

2 tbsp. salt, or enough to generously coat the meat

1 tbsp. coconut sugar 

1 tsp. garlic powder 

1 tsp. smoked paprika 

SPICED APPLES INGREDIENTS

1 Granny smith apple, peeled, cored, and diced

1 tbsp. grass-fed butter 

Dash of ground cinnamon

Dash of ground cloves 

⅓ cup apple cider vinegar 

⅓ cup coconut sugar

1 tbsp. maple syrup 

SIDES

6 red-skinned potatoes 

1 tbsp. grass-fed butter

garlic, to taste

salt and pepper, to taste

Head of broccolini, trimmed 

1 tbsp. extra-virgin olive oil

1 tbsp liquid aminos (we used Bragg’s Liquid Aminos)

1 tsp. garlic powder

INSTRUCTIONS

Step 1. Rinse the pork chops, and pat them dry. Mix the spices for the dry brine, and completely coat the chops. Keep in the fridge 45 minutes, or overnight if you have the time.

Step 2. Boil the potatoes until you can easily pierce them with a fork. Mash the potatoes, and add flavor with 1 tbsp. butter, garlic, salt, and pepper.

Step 3. Toss the broccolini in the olive oil, liquid aminos, garlic powder, salt, and pepper, and roast in a 350-degree oven for 30 minutes.

Step 4. Meanwhile, lightly coat a cast-iron skillet with the ghee, and place over high heat until smoking. Add the pork chops, and flip until all sides have a golden crust—about 5–7 minutes.

Step 5. Add the butter, garlic cloves, and fresh thyme to the skillet. Continue cooking and flipping frequently for an additional 5 minutes, or until the internal temperature of the pork reads 135 degrees Fahrenheit (medium doneness). Remove the chops from the heat, and let the meat rest 5 minutes before serving.

Step 6. Discard thyme sprigs and garlic cloves, but leave the remaining oils, thyme leaves, and brown bits on the skillet to flavor the apple.

Step 7. Add the diced apple and butter to the skillet and turn heat to medium-high. Stir and cook the apples until softened. Then add the spices, vinegar, coconut sugar, and maple syrup. Lower the heat to medium-low, and reduce to a syrup consistency, about 6 minutes. Serve the spiced apple over the pork chops, and with the mashed potatoes and broccolini on the side.

Healthy Pork Tenderloin Recipe

Tenderloin makes for a lean lunch or dinner. With the addition of fruit, spices, and some acidic ingredients, you can offset any blandness that comes with lower-fat meat and provide an amazing array of flavors. Langdon conjured up this salad to illustrate.

Pear + Blue Cheese Arugula Salad with Grilled Pork Tenderloin

Prep time: 10 minutes

Brine time: 45 minutes 

Cook time: 25 minutes

SALAD INGREDIENTS 

12 oz. pork tenderloin 

Avocado oil, or other oil with high smoke point

3 cups arugula

2 Bartlett pears, cored and thinly sliced

⅓ cup crumbled blue cheese

½ cup walnut halves

DRY BRINE INGREDIENTS

2 tbsp. salt, or enough to generously coat the meat

1 tbsp. coconut sugar 

1 tsp. garlic powder 

1 tsp. smoked paprika 

VINAIGRETTE INGREDIENTS

¼ cup aged balsamic vinegar

¼ cup extra-virgin olive oil 

2 tbsp. raw honey 

1 tsp. minced garlic

1–2 tbsp. fresh thyme, or herbs of choice, finely chopped 

Salt and pepper, to taste

INSTRUCTIONS

Step 1. Rinse the tenderloin and pat it dry. Mix the spices for the dry brine, and completely coat the tenderloin. Cover and store in the fridge 45 minutes, or overnight if you have the time.

Step 2. Fire up the grill! A cast-iron skillet works well here too. Lightly coat the grill or pan with a high-smoke point oil (such as avocado or almond) to prevent sticking. If using a pan, set it over high-heat, until the oil begins to smoke. Add the pork tenderloin and cook, turning occasionally, until browned on all sides—about 10 minutes.

Step 3. Once the pork’s edges are crisp and brown, turn the heat down to medium-low, and cook an additional 10–15 minutes covered, until the internal temperature reaches 130 degrees Fahrenheit (use a meat thermometer to check). Remove the pork from the heat and let it rest 5 minutes before slicing.

Step 4. While the pork cooks, whisk the vinaigrette ingredients together in a small mixing bowl until combined. Or, if you prefer, skip this step, and use your favorite salad dressing instead.

Step 5. In a large bowl, add the arugula, pears, walnuts, cheese, and vinaigrette. Toss to combine. Plate and serve with the tenderloin.

Healthy Ground Pork Recipe

For those watching their carbs or watching out for gluten, Langdon created these tacos. They make a great breakfast (with leftovers that can supply a lunch or dinner the next day). The tortillas are grain-free, but offer much the same texture and taste as conventional flour ones.

Ground Pork Al Pastor Breakfast Tacos 

Prep time: 10 minutes 

Cook time: 15 minutes

Yields: 6 tacos 

TACO INGREDIENTS

1 tsp. avocado oil 

¼ red onion, diced 

1 lb. ground pork

2 tsp. chili powder 

1 tsp. smoked paprika 

½ tsp. garlic powder 

Salt and pepper, to taste 

½ orange, juiced 

½ lime, juiced 

5 oz kale (or ½ of 10-oz bag)

6 eggs

Tortillas (we used Siete Grain-free Coconut Cassava Tortillas)

TOPPINGS

Avocado, sliced 

½ cup pineapple chunks, chopped into ½-inch thick pieces

2 jalapenos, sliced into rounds

¼ red onion, thinly sliced

4 sprigs fresh cilantro, stems removed

2 limes, cut into wedges 

Hot sauce, to taste 

INSTRUCTIONS

Step 1. In a large sauté pan, add the avocado oil and the diced onion. Cook 2–3 minutes over medium heat until onion is translucent.

Step 2. Increase the heat to medium-high, and add the ground pork. Break up the meat as it begins to brown.

Step 3. Add the spices, orange juice, and lime juice, and continue to cook thoroughly.

Step 4. When the meat is browned, turn the heat down to medium-low, add the kale, stir, and cover until wilted—about 2–3 minutes.

Step 5. Transfer the pork and kale mixture to a bowl, and cover to keep warm.

Step 6. In the same pan, cook the eggs in whatever style you prefer. While they cook, warm the tortillas.

Step 7. Assemble tacos with the pork-kale mixture on the bottom, then top with egg, avocado, pineapple, jalapeno, onion, and fresh cilantro. Serve with a lime wedge.

The post Healthy Pork Recipes & Ideas That Taste Great appeared first on Onnit Academy.

I’m going to share some of my favorite strategies for healthy vacationing, from foods and recipes that travel well (and still taste great) to workout tips that can keep you in shape. It’s the same advice I give my clients—who range from moms and dads to pro athletes and busy businesspeople—whenever they go away. You may even come back from your trip leaner than when you started.

How Do You Eat Healthy on a Long Road Trip?

If you’re currently following a diet, sticking to it while traveling can be extremely challenging. You’ve probably already given yourself permission to go off-plan because you’re on vacation, but, if you want to avoid weight gain, you shouldn’t give yourself license to eat anything and as much of it as you like. A better strategy is to focus on what I call controlling the “controllables.” That is, make the best nutrition decisions you can under whatever circumstances you find yourself in (give or take a few).

For example, you may be out to eat at a restaurant that specializes in decadent desserts. Of course you should indulge in the chocolate soufflé at the end of the meal, but maybe you want to pass on the dinner rolls and booze. They may not have the nitrite-free salami you usually buy for keto snacks at the next gas station on the highway, but that doesn’t mean you cave in and eat the microwave pizza they offer instead. My point is that you can’t always control the food around you, but you can control what and how much you eat.

You can avoid being at the mercy of roadside food service by planning ahead and packing foods that will last in the car. Great non-refrigerated options include:

• Nuts

• Seeds

• Beef or turkey jerky

• dehydrated fruit

• dehydrated veggies

• tuna or salmon packets (many of these come pre-seasoned and are tasty right out of the bag)

All of the above are portable and durable, and can fit for most diets. They won’t take up much room in a travel bag, and they don’t mind being squished (should your luggage, or, perhaps, a small child in the backseat, happen to fall on them). They’re also pretty inexpensive; so it’s hard to justify a trip through a fast-food window for the sake of price and convenience. Furthermore, these snacks pack some serious nutrition. The jerky, tuna, and salmon are all protein-rich, which helps keep you full. You might easily eat a whole bag of pretzels or chips without giving it much thought (especially if you’re distracted by the road), but it’s hard to overeat high-protein foods, so you won’t take in huge numbers of calories that you can’t burn off. Protein foods also require more energy to digest than carb- or fat-rich foods, so your body burns more calories just by eating them.

Tuna and salmon have the added bonus of being good sources of omega-3s, essential fats that you have to get from your diet because your body doesn’t make them. Omega-3s offer a huge range of benefits, including supporting brain, heart, and joint health.

Nuts and seeds are high in fat and fiber, which, like protein, can be satiating, making them a better snack alternative than processed foods that are largely devoid of both.

Meanwhile, fruits and veggies—even dehydrated—are all loaded with vitamins, minerals, and antioxidants that help keep your immune system going strong. They’re also high in fiber. Of course, whole fruits and vegetables are fine too, and harder to overeat than the dehydrated variety, but they’re a bit more difficult to travel with (an overripe banana that gets crushed under a seat will make an awful mess and smell up the car in no time). Just think ahead and pre-wash them before you pack, so you can take them out of your bag and start noshing right away.

If you’re going long distances between rest stops and food options, you’ll also need to invest in a good cooler to pack some quality meals that last.

My crew had its share of road trips this summer, and we had two coolers that kept our cold foods cold for days on end—literally. For longer trips, we always take our OtterBox Venture 65 ($350), which, when packed properly, can keep ice for up to 16 days. It holds 65 quarts—that’s 36 12-oz cans, to put it in beer terms (because, well, you’re on vacation after all). It’s 40 inches long, and nearly 19 inches wide as well as high. The Venture 65 features an accessory mounting system so you can attach add-ons like a bottle opener and dry storage tray. Plus, as the video on their website proclaims, the cooler is “certified bear resistant… Can you say the same about your tent?”

And for those shorter trips, our OtterBox Trooper LT 30 ($300) is perfect. At 21 inches long, 17 wide, and 11 deep, this cooler has a soft outer shell and opens easily for quick access. Its main selling point is that it doubles as a backpack, so you can take it out of the car and onto the trails with you. It holds 30 quarts and is leak-proof.

Good food choices that need refrigeration include the following:

• Hard-boiled eggs

• Greek or Icelandic yogurt

• Individual kefir milks

• Organic cheese cubes, sticks, or slices

• Organic nitrite-free deli meats

• Hummus

Eggs have always been a potent and low-cost protein source, and when they’re hard-boiled, you can’t beat the convenience. (Get the organic, omega-3 rich, pasture-raised kind if you can.) Greek and Icelandic yogurt are high in protein but, unlike most other yogurts (such as those with fruit on the bottom), have less sugar per serving. If plain yogurt is too bland for you, add your own fruit or non-nutritive sweetener. (Again, organic dairy is preferable.) As with eggs, yogurt is also pretty easy to eat in a car or RV and doesn’t require much cleanup.

“What the heck is kefir,” you say? It’s essentially a drinkable yogurt that’s rich in probiotics—bacteria that support a healthy gut.

Of course, sandwiches are a traditional road-trip eating staple, and there’s no reason they can’t be healthy if you make a couple smart substitutions. Multigrain bread is a better choice than white, and for the greatest assurance of good nutrition and food safety, use certified organic meats and cheeses. Spread on some grainy mustard, or use hummus for even more fiber, add a tomato slice, and voila—you’ve got yourself a pretty satisfying (and lean) sandwich.

If you don’t have much time to pack before you hit the road and have to stock up at a gas station, you’re not without options. And, no, I’m not talking about the cheese-filled rolling hot dogs that have been rotating under glass since Hulk Hogan was the world heavyweight champ, or anything that leaves your fingers a strange, neon orange glow.

Most gas stations these days have peeled hard-boiled eggs, snack packs with cheese, nuts and dried fruit, deli meat sandwiches, and subs. For the latter, get two sandwiches/subs if you can, double the meat, and halve the bread, so you have one big sandwich that’s protein-packed. Fresh fruit, beef jerky, nuts, seeds, dark chocolate (85% or higher cocoa), protein bars, organic individual milks, fruit pouches, and nut butter packs are almost certainly going to be available as well, so don’t think you have to starve yourself till you reach your destination.

Maintaining a Healthy Diet While Camping Or Hiking

Camping out doesn’t mean you have to leave the discipline of your kitchen entirely behind. When you’re planning to eat out under the stars, think of foods that don’t need refrigeration, even if you do have a cooler. Cans and pouches of wild-caught tuna, salmon, or sardines can be incredibly valuable whether you are out in the backcountry, or just want to keep food options simple while car camping. Grass-fed beef jerky, along with alternatives such as turkey, chicken, and even salmon jerky are all amazing options that are portable, convenient, tasty, and a great source of protein and micronutrients like sodium (which can help replenish what you sweat out on a long hike).

One of my favorite campsite-friendly foods is aged, hard cheese, and not just because I grew up in an Italian family in Jersey. Parmigiano-Reggiano packs 11 grams of protein per one ounce (about the size of a pair of dice), and doesn’t need to be refrigerated! Ounce for ounce, that’s more protein than chicken, beef or fish (those each offer about seven grams per ounce). Parmigiano-Reggiano can be cubed up to make a delicious savory trail mix. (While I argued that gas station fare can be OK earlier, I’d skip their trail mixes. They’re usually more M&M’s and added sugar than nuts and dried fruit.)

What exactly is a “savory trail mix?” I like at least a 2:1 ratio of nuts to dried fruit, a little jerky, and cubes of dry aged cheese. The dried fruit offers some carbs and potassium to fuel your hikes, and the rest of the mix really serves to curb hunger. Added sugar can cause energy crashes later and hinders endurance activities, so a quality fat and protein combination is a better choice to help keep you going on long walks in the woods.

Here’s the exact recipe I make for my family.

Savory Trail Mix

• 4 handfuls salted pecans, almonds, pistachios, or walnuts (we add salt to replace the sodium that’s lost in sweat)

• 3 oz (that’s the size of 3 pairs of dice) cubed Parmigiano-Reggiano cheese

• 2 handfuls dehydrated fruit (raisins, figs, dates, apricots, blueberries, etc.)

Athletes and active people tend to obsess over protein and agonize over carbs, but it’s important to remember that whole fruit is good, both for the fluids it provides, which you’ll certainly need when being active outdoors, and for its vitamins and minerals. There are plenty of fruits and vegetables that can withstand a little beating in your cooler, backpack, or even some jostling around in the back of your car. Here’s a reminder of what they are:

• Apples
• Avocados
• Berries (just be sure to pack them in a non-squishable container, or the dry storage top that comes with the OtterBox Venture cooler I suggested earlier)
• Carrots
• Oranges
• Mini peppers (great for snacking!)

Now let’s talk about grilling. Most campsites will have a grill that makes cooking a breeze (or twigs, rocks, and fire starters can make for a safe cooking environment, too). If you want to take it to the next level, consider the Looft Lighter X, a battery-operated fire starter that will light your fire in 60 seconds, guaranteed (thanks to forced air that heats up to 1200 degrees).

Leaner cuts of meat or fish will offer lots of protein with fewer calories, and all can be cooked effectively over a flame. Vegetables and potatoes make good sides.

Here are a few of my go-to camping eats.

Breakfast

Breakfast Skillet Hash

Refrigerated egg products like Egg Beaters® cut down on mess, cook quickly, and can add protein and versatility to many meals. Here’s an awesome recipe for breakfast hash.

Servings: 4

INGREDIENTS

• 2 tbsp. olive oil

• 1 large sweet potato, peeled and diced (the smaller the dice, the faster it will cook)

• ½ cup chopped onion

• ½ tsp. dried Italian seasoning, crushed

• ¼ tsp. garlic powder

• ¼ tsp. black pepper

• ⅛ tsp. salt

• 2 cups fresh baby spinach

• ½ cup refrigerated, cooked, crumbled turkey sausage

• 1 ½ cups refrigerated egg product (like Egg Beaters®)

• ½ cup shredded mozzarella

NOTE: Mix all the ingredients from the sweet potato to the spinach together ahead of time in a resealable plastic container.

DIRECTIONS

Step 1. Light firewood or charcoal and let the campfire burn down to medium-hot embers, or coals. Top with a grill rack.

Step 2. Heat a 10-inch cast iron skillet over the campfire for 5 minutes, or until very hot. Add the oil to the skillet, and the mixed ingredients noted above, stirring occasionally.

Step 3. Add the sausage. Cook 5 minutes more, or until the vegetables are tender, stirring frequently.

Step 4. Add the egg product. Cook, without stirring, until the mixture begins to set on bottom and around the edges. Using a spatula or large spoon, lift and fold the partially cooked egg mixture so the uncooked portion flows underneath. Continue cooking 2 to 3 minutes, or until the egg mixture is cooked through but is still glossy and moist. Sprinkle with the cheese.

Lunch and Snacks

Camping Charcuterie

Here’s how to bring an assortment of no-fuss foods together for a balanced meal.

Step 1. Pick a cured meat and a cheese

Step 2. Add sliced veggies and fruits

Step 3. Lay out a nut- or seed-based cracker

Step 4. Fill in with olives, pickles, or dips

All-natural deli meats need to be kept cold, but they also pack easily. Rolling up a slice around matchstick veggies, leafy greens, and cheese if you choose makes a quick lunch. Dip in hummus or mustard for a little added flavor. Nut- and seed-based crackers are more fibrous and filling than wheat-based ones, so you should eat fewer of them.

Apple Salami Bites

INGREDIENTS

• 1 apple

• 6 slices salami

• 1/2 avocado, sliced

• Organic cheddar cheese (optional)

DIRECTIONS

Step 1. Core apple and slice horizontally. Top each slice with a piece of salami. Finish off with sliced avocado. If using cheese, place between the salami and avocado.

Snack Time Skewers

One way to organize a lot of low-fuss, grab-and-go foods is to lay them out ahead of time and run a sword through them, so to speak. Skewering lunch meats, cheeses, fruits, and veggies combines them for a meal you can take on the go, and controls your portions automatically.

INGREDIENTS

Options:

• Thick cut all-natural salami

• Nitrate/nitrite-free deli meat

• Fresh mozzarella or cubed cheddar

• Bell peppers, chopped

• Cherry or grape tomatoes

• Apple, chopped

• Olives

• Cucumber, thick sliced

• Fresh berries

DIRECTIONS

After selecting and cutting your preferred ingredients, carefully add them to snack-sized skewers. As many ingredients as you can comfortably fit on the skewer is one serving. Eat right away, or store in baggies or containers to eat on the trail, or while driving.

Dinner

Grilled Salmon with Sweet Peppers

Servings: 4

INGREDIENTS

• 1 ¼ pounds skin-on salmon fillet, cut into 4 portions

• 1 tbsp. extra-virgin olive oil

• ½ tsp. kosher salt, divided into two ¼ teaspoons

• 1 pound sweet mini bell peppers

• 2 medium red onions, quartered
  

DIRECTIONS

Step 1. Preheat a gas grill to high, build a fire in a charcoal grill, or build a campfire and let it burn down to high heat (about 500 degrees F).

Step 2. Brush or drizzle salmon with the oil and sprinkle with 1/4 teaspoon salt. Sprinkle peppers and onions with the remaining 1/4 teaspoon salt.

Step 3. Oil the grill rack. Place the salmon, skin-side up, on the grill, along with the peppers and onions. Grill the salmon until browned, 3 to 4 minutes.

Step 4. Using a metal spatula, gently nudge one of the salmon pieces: it should release from the grill without much force, but if it feels stuck, continue cooking for another minute. When the salmon releases easily, flip and continue cooking until browned and the flesh is opaque, about 3 minutes more. Cook the peppers and onions, turning frequently, until tender and well browned—8 to 10 minutes total.

Pan-Roasted Campfire Veggies

Servings: 4

INGREDIENTS

• 1 tbsp. water

• 1 tbsp. reduced-sodium soy sauce

• 2 tsp. cider vinegar

• 1 tsp. Sriracha sauce, or more if desired

• 2 tsp. canola oil

• 1 (8 oz) package whole fresh button mushrooms

• 8 miniature sweet peppers

• ½ cup grape tomatoes

DIRECTIONS

Step 1. Light firewood or charcoal and let the campfire burn down to medium-hot embers or coals. Top with a grill rack. Heat a 10-inch cast iron skillet over the campfire for 5 minutes, or until very hot.

Step 2. While the skillet heats, add the water, soy sauce, vinegar, and sriracha sauce to a small bowl and stir together.

Step 3. Add the oil to the skillet. Add the mushrooms and sweet peppers, and cook 8 to 10 minutes, or until the vegetables begin to char, stirring once or twice.

Step 4. Add the sauce, and cook until slightly reduced. Add the tomatoes, and cook 1 minute more, stirring to coat the vegetables with sauce. Serve immediately, or at room temperature.

Dessert

Here’s a little twist on a classic treat that includes bananas for some added potassium—always a good way to replenish after a long day of hiking.

Banana S’Mohrs (see what I did there?)

INGREDIENTS

• 1 medium ripe banana

• 2 tbsp. mini marshmallows

• 1 tbsp. dark chocolate chips

• Graham crackers (optional)

DIRECTIONS

Step 1. Cut through the peel on the inside curve of the banana with a paring knife. Peel the banana open from the cut, but leave the banana in the peel.

Step 2. Being careful not to cut through the bottom peel, cut the banana in half lengthwise; then cut crosswise in 1/4-inch intervals. Gently mash the marshmallows into the sliced spaces in the banana, and then top with chocolate chips.

Step 3. Tear off a 12-inch square of heavy-duty aluminum foil. Place the prepared banana in the middle of the foil, and crimp the foil closed.

Step 4. Prepare a campfire and let it burn down to the coals. Cook the packet 4 to 6 inches above the coals until the s’more is warm and melty—7 to 10 minutes. Use graham crackers for scooping, or, to go gluten-free and cut carbs, eat it with a spoon.

If you want to make the s’mores ahead of time, assemble the packets and store in a refrigerator or cold cooler for up to 1 day.

Keto Snacks for the Road or Off the Beaten Trail

Much of what I’ve listed above can fit a keto diet or low-carb lifestyle. If that’s how you like to eat, here are a few more options that you can use to fuel your next adventure.

• Celery sticks filled with nut butter or cream cheese
• Avocado on parmesan cheese crisps
• DIY keto snack box. (Get a portioned container and put a hard-boiled egg, deli meat, chopped cucumbers and zucchini, and cheese in the different compartments.)
• Red peppers wrapped in turkey
• Keto-friendly protein bars

Hydration

Long days on the trails mean you have to be conscious of hydration, especially if you’re drinking alcohol. Have an insulated, refillable bottle topped off with water with you at all times. If you plan to be out hiking or exercising for an hour or more, an electrolyte-containing sports drink like HYDRATech^™ Instant is even better. My favorite non-water, non-alcohol beverage is Health-Ade Kombucha. A fermented tea drink, it contains probiotics that aid gut health, but it also can be used as a mixer for alcoholic drinks, so it serves a dual purpose on my vacations.

How To Stay Fit Without A Gym

For many people, the thing they miss most about being away from home is their gym. It can be hard to find a good one that has the equipment or atmosphere you want, and these days, you can’t predict if they’ll even be open when you want to go. The next best thing is to pack some light equipment to take with you. Bands, kettlebells, selectorized dumbbells, a suspension trainer, and/or weighted vest are all useful options to help you get in a workout anywhere.

Interestingly, the OtterBox Trooper LT 30 cooler I mentioned above can easily double as a weighted vest. It’s about seven pounds by itself, and is surprisingly comfortable when worn as a backpack; it won’t limit your mobility.

Of course, you always have your own bodyweight, which is more than enough to provide challenging workouts for the week or so that you’re away from the weights.

Simple bodyweight exercises include:

• Pushups (all variations)

• Air squats, jump squats

• Plank, side plank, plank walks, inchworms

• Lunges (all variations), with added backpack resistance, if needed

• Stepups onto a table, cooler, stump, rock, etc.

• Pullups, on a beam, pipe, solid tree branch, etc.

To illustrate, check out these sample workouts that require just your bodyweight, light dumbbells, or bands.

Kettlebells and steel clubs can be easy to travel with too, and will expand your workout options. A 16-kilo bell/20-pound club if you’re a man, or 8kg bell/15-pound club if you’re a woman, don’t take up much space in a back seat, trunk, or flat bed, but they’ll provide a multitude of exercises that can keep you fit on the road. See our beginner’s kettlebell workout and steel club starters’ guide if you need inspiration.

Get more nutrition info from Chris Mohr at mohrresults.com.

The post Healthy Snacks & Foods for Road Trips, Camping & Hiking appeared first on Onnit Academy.

According to Food Allergy Resource and Education (FARE), approximately 32 million people in the U.S. have food allergies. They’re not just so-called “picky eaters”; they face legitimate health problems if they eat certain foods. Gluten (the protein in wheat and other cereal grains) and nut allergies are among the most common and frustrating, since grains and nuts are widely used as ingredients in other dishes—some of which you might never expect (nuts in your vanilla ice cream, for instance).

About two-and-a-half million people can’t handle wheat, and gluten is a major contributing factor. One in 100 people worldwide is believed to have celiac disease, a severe form of gluten intolerance that falls under the banner of an auto-immune disorder. For these people, consuming gluten will actually result in damage to the intestine.

Meanwhile, more than six million people have a reaction to peanuts (technically a legume), and nearly four million need to avoid tree nuts.

If you count yourself as a member of any one of the above groups, you already know that you have to be careful about what you eat, and how your food is prepared. But you may not be aware of how many delicious—and healthy—options you still have, especially when you’re looking for a quick bite between meals. With the help of a dietician and a recipe whiz, we came up with five different gluten-free and nut-free snacks that taste great, and help you stay fit.

What Foods Should Be Avoided?

Going gluten-free means saying no to wheat, barley, and rye, and all the foods and food ingredients that can be made from them. When you add them up, it’s a long list that includes (but is NOT limited to):

• Baked goods
• Beer
• Bread
• Brewer’s yeast
• Cereals
• Condiments
• Granola
• Meat substitutes
• Milkshakes
• Pasta
• Salad dressings
• Sauces
• Soups
• Spice blends
• Syrups
• Tortillas/wraps
• Wine coolers

Of course, gluten-free options do exist for many foods, but by and large, a gluten-free diet will be devoid of what you see above. Even food coloring can be an allergen, as it’s often made from barley. One should also watch out for oats. While they’re naturally gluten-free, oats are often grown near wheat, barley, or rye, and, as a result, they can become contaminated by them. Make sure that any oats you consume are guaranteed gluten-free on the food label.

Avoiding tree nuts will have you waving off…

• Almonds
• Brazil nuts
• Cashews
• Coconut
• Curries (They often contain ground almonds)
• Hazelnuts
• Honey (Some nut species are pollinated by bees)
• Macadamia nuts
• Nut butters
• Nut milks
• Pecans
• Pistachios
• Walnuts

Be wary of cold cuts (such as mortadella), energy bars, flavored coffees, marinades, pastries, and sauces (including barbecue) too. All can and often do contain some tree nuts as additives. Certain ethnic foods, such as Chinese, Indian, and Thai, also contain nuts.

If you have an intolerance to peanuts, you should steer clear of the following:

• Beer nuts
• Chili
• Cold-pressed peanut oil (Although highly-refined peanut oil may be OK; ask your doctor)
• Egg rolls
• Enchilada sauce
• Fried foods (Many are cooked in peanut oil)
• Ice cream
• Glazes
• Lupin/Lupine (A flour substitute in gluten-free foods, it’s a legume, like peanuts are, and may provoke a reaction similar to a peanut allergy)
• Marinades
• Mole
• Nut butters (Even if you’re not allergic to tree nuts, nut butters can be exposed to peanuts in processing and pick up their allergens)
• Pancakes
• Pesto

What Nutrition Am I Missing By Cutting Out Gluten and Nuts?

Avoiding gluten and nuts if you’re allergic to them will greatly reduce the risk that you’ll have a bad reaction when you eat something. On the downside, you will increase the likelihood that you don’t get enough of certain vitamins and minerals, if you’re not careful to eat other foods that supply them.

“Nutrients of concern in a gluten-free diet are vitamins D, B12, and folate,” says Shannon Ehrhardt, RD, CSSD, an EXOS Performance Dietitian, “as well as iron, magnesium, calcium, and zinc.” But you can cover these needs by consistently eating some of the following.

For vitamin D: egg yolks, mushrooms, and salmon

For vitamin B12: beef, clams, eggs, and tuna

For folate: broccoli, Brussels sprouts, chickpeas, and leafy greens

Nut-free diets are often lacking in vitamin E, niacin, magnesium, manganese, and chromium, says Ehrhardt. To make sure you stay topped off on them, eat foods from the lists below.

For vitamin E: avocado, broccoli, butternut squash, kiwi, olive oil, and spinach

For niacin: beef, brown rice, salmon, and tuna

For magnesium: avocado, banana, dark chocolate, legumes (chickpeas, lentils, soy beans, other beans), okra, oysters, salmon, spinach, and tofu

For manganese: black pepper, clams, coffee, legumes, mussels, oysters, rice, and tea

For chromium: fruits, meats, and vegetables

5 High-Protein, Low-Carb Snack Options

Liv Langdon (livoutloud.com), a holistic wellness coach, recipe developer, and photographer, whipped up the following five recipes for amazing snacks that are not only gluten- and nut-free but also high in protein and low in carbs—perfect for active people who want to be lean and strong. They also include many of the foods that Ehrhardt encourages you to include to make sure you get the nutrition that might otherwise go missing with the loss of gluten and nuts.

None of these snacks takes long to prepare. If you’re concerned about having reactions to other foods, such as dairy, or you’re interested in vegan options, Langdon included substitutions to make those adjustments as well.

1. Tuna Salad On Crackers

Prep time: 15 minutes

Serving size: 5 crackers

Yields: 4 servings 

INGREDIENTS

2 cans tuna, chunk light, in water

1 lemon, cut in 2 halves

3 tbsp. avocado oil mayo*

3 tbsp. full-fat Skyr yogurt**

2 tbsp. flat-leaf parsley, finely chopped 

2 tbsp. red onion, finely minced 

⅛ tsp. coriander 

⅛ tsp. garlic powder 

⅛ tsp. white pepper 

⅛ tsp. sea salt

½ avocado, diced

10 brown rice crackers***

10 flax crackers***

*We used Primal Kitchen’s avocado-oil based mayonnaise.

**We used Siggi’s 4% plain Skyr yogurt. If you have a dairy allergy, replace this with the avocado-oil based mayonnaise.

***We used Trader Joe’s gluten-free brown rice crackers.

***We used Flacker’s rosemary flax seed crackers. 

INSTRUCTIONS

Step 1. Drain and rinse the tuna. Transfer to a mixing bowl, and break up any large chunks with a fork. Squeeze ½ lemon on top.

Step 2. Add the mayo, yogurt, parsley, onion, and spices. Mix until well combined and set aside.

Step 3. In a separate mixing bowl, add the diced avocado and squeeze the remaining lemon half over it. Season with salt and pepper, and mash with a fork.

Step 4. Place crackers on a plate. Spread one teaspoon of mashed avocado onto each cracker, then top with tuna. If traveling, keep the tuna salad, mashed avocado, and crackers in separate containers until you’re ready to prepare.

MACROS PER SERVING 

240 calories | 16g fat | 10g carbs | 4g fiber | 6g net carbs | 18g protein

2. Broccoli + Cheese Turkey Bites

Prep time: 15 minutes

Cook time: 20 minutes

Serving size: 2 bites

Yields: 12 bites

INGREDIENTS

Avocado oil (see instructions)

½ tbsp. extra virgin olive oil

½ cup finely diced onion

1 tbsp. minced garlic 

1 bag frozen broccoli

1 lb. organic ground turkey

1 egg

½ tsp. sea salt  

¼ tsp. smoked paprika 

¼ tsp. ground pepper

2 tbsp. chopped parsley

½ cup shredded parmesan cheese

½ cup shredded cheddar cheese

¼ tsp. lemon zest  

INSTRUCTIONS

Step 1. Preheat the oven to 375-degrees Fahrenheit, and turn on the broiler. Spray or wipe a muffin tin with avocado oil to prevent sticking.

Step 2. Place a sauté pan on medium-low heat, and add the olive oil. When hot, add diced onion and minced garlic. Cook until the veggies are softened—about three minutes—then set aside to cool.

Step 3. Steam 2 cups of frozen broccoli. You can use fresh broccoli or frozen steam bags for ease. Drain, let cool, and chop finely.

Step 4. In a large mixing bowl, add the ground turkey, egg, spices, onion-garlic mix, chopped broccoli, parsley, shredded cheese, and lemon zest. Mix until thoroughly combined.

Step 5. Fill about ⅔ of each muffin tin with the turkey mixture. Top with a little more shredded cheese.

Step 6. Bake for 20 minutes, then broil for an additional 3 to 5 minutes, or until the cheese is golden brown. Enjoy warm! These bites are easy to travel with; simply store in a Ziploc baggie or Tupperware container.

MACROS PER SERVING 

270 calories | 16g fat | 2g carbs | 1g fiber | 1g net carbs | 28g protein

3. Pumpkin Spice Protein Shake

Prep time: 5 minutes

Yields: 1 shake

INGREDIENTS

1 scoop Onnit Grass-Fed Whey Isolate Protein, vanilla flavor*

½ cup canned pumpkin puree

½ cup unsweetened vanilla flax milk 

¼ cup Skyr full-fat plain yogurt

¼ tsp. pumpkin pie spice

¼ tsp. ground cinnamon

½ tsp. vanilla extract

½ tbsp. flax meal

1 tsp. pure maple syrup**

1 ½ cups ice

Pinch sea salt

Pumpkin seeds (optional)

*To make the recipe vegan, opt for Onnit Plant-Based Protein powder, vanilla flavor, and remove the yogurt. 

**Flavored or processed maple syrups may not be gluten-free, so get one that’s as pure as possible.

INSTRUCTIONS

Step 1. Add all ingredients to a high-powered blender. Pulse until smooth. Garnish with pumpkin seeds and additional cinnamon if desired, or take it to go!

MACROS PER SERVING 

280 calories | 7g fat | 22g carbs | 5g fiber | 17g net carbs | 33g protein

4. Sunflower Energy Bites

Prep time: 10 minutes 

Fridge time: 15 minutes

Serving size: 2 bites

Yields: 16 bites 

INGREDIENTS

½ cup sunflower seed butter* 

1 scoop Onnit Grass-Fed Whey Isolate Protein, vanilla flavor** 

¼ cup flax meal 

⅓ cup unsweetened dried cranberries

⅓ cup mini dark chocolate chips***

½ tsp. ground cinnamon 

2 tbsp. pumpkin seeds 

3 tbsp. hemp seeds 

2 tbsp. chia seeds 

¼ tsp sea salt 

*Make sure your sunflowers are nut-free. Some sunflowers are processed with equipment that is also used for peanuts, so there is risk of cross contamination.

**To make the recipe vegan, opt for a vegan protein powder, such as Onnit Plant-Based Protein

***We used Enjoy Life mini dark chocolate chips, which are dairy-free, nut-free, and soy-free.

INSTRUCTIONS

Step 1. Line a tray with parchment paper and set aside. Add all ingredients to a medium mixing bowl, and mix with a spoon until thoroughly combined. 

Step 2. Scoop out a spoonful of the mixture and, using your hands, roll into a bite-sized ball. That’s one bite.

Step 3. Place bites on the parchment-lined tray and refrigerate until firm, about 15 minutes. Store in the fridge in an airtight container for up to one week.

MACROS PER SERVING 

340 calories | 24g fat | 19g carbs | 5g fiber | 14g net carbs | 14g protein

5. Chia + Yogurt Parfait

Prep time: 10 minutes 

Fridge time: 30 minutes 

Serving size: 1 parfait

Yields: 2 parfaits

INGREDIENTS

For the chia pudding:

¼ cup chia seeds

1 cup unsweetened rice milk

2 tbsp. organic half + half 

1 tsp. vanilla extract

Sea salt, to taste 

For the yogurt:

1 ⅓ cups full-fat Skyr yogurt

10 drops liquid Stevia, or sweetener of choice (optional)

For the toppings:

2 tbsp. pomegranate seeds

1 kiwi, sliced

1 tbsp. hemp hearts

INSTRUCTIONS

Step 1. Add all ingredients for the chia pudding to an airtight container. Mix until combined. Make sure there aren’t any clumps of chia stuck on the bottom of the jar. Don’t worry about any excess liquid; the chia will soak it up. Store in the fridge for 30 minutes, or until a thick pudding consistency is formed.

Step 2. If desired, mix the yogurt with your sweetener of choice.

Step 3. Layer ½ of the chia pudding on the bottom of a serving glass. Then layer ⅔ cup of yogurt over the pudding. Top with pomegranate seeds, kiwi slices, and hemp hearts for added texture. Repeat with the remaining half of the ingredients. You can prepare this in advance in enclosed mason jars for a quick snack on the go! 

MACROS PER SERVING 

360 calories | 19g fat | 27g carbs | 10g fiber | 17g net carbs | 24g protein

For more recipes from Langdon, follow her on Instagram—@livlangdon

The post 5 Different Gluten-Free & Nut-Free Snacks That Taste Great appeared first on Onnit Academy.

Jack-O-Guac

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Yield:	8 servings
Difficulty:	Easy
Prep Time:	20 minutes

Here's another wonderful way to eat avocados...

Ingredients:

• 4 ripe avocados, pit & skins removed
• ¼ tsp. Onnit Himalayan salt
• 1 tomato, chopped
• ½ red onion, finely diced
• 2 tbsp. cilantro, finely diced
• 3 limes, juiced
• Seasoning to taste: chili powder, cayenne pepper, garlic powder
• 2 large orange bell peppers
• Blue corn chips*
• Fried pork rinds, keto option**

Directions:

1. In a large mixing bowl, add the avocado meat, tomato, onion, cilantro, lime juice, salt and seasonings. Mix with a fork until desired consistency is achieved. I’m a big fan of chunky guacamole, so I’ll keep some nice chunks of avocado in there, which happen to make this faux pumpkin barf look that much more real!
2. Take one large bell pepper, and carefully slice off the top and remove the seeds and membranes from center. Carve out the eyes and mouth with a small paring knife or a small carving knife. Make a greater than sign “>” for the left and a less than sign “<” for the right eye. For the mouth, cut a large “U” shape at the bottom of the bell pepper.
3. Using a spoon, add the guacamole to the inside of the carved bell pepper and add what’s remaining to appear like it’s pouring out of the mouth on the serving platter. Serve with sliced bell peppers, blue corn chips, and pork rinds (if a crunchy keto option is desired). Serve immediately.

Notes:

*We bought Jackson’s Honest Blue Corn Tortilla Chips slow-cooked with coconut oil from Whole Foods Market. **We bought 4505 Chicharrones Jalapeno Cheddar fried pork rinds.

Black Blood Witches’ Brew

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Yield:	12
Difficulty:	Easy
Prep Time:	10 minutes

Because adults should be able to enjoy Halloween too.

Ingredients:

• 3 bottles dark red blend wine*
• ¾ cup brandy
• ½ cup organic orange juice
• 3 blood oranges, sliced
• 2 blood oranges, juiced
• 3 cups frozen blackberries
• 2 cups black grapes
• Spider charcoal ice cubes, optional
• Dry ice, optional

Directions:

1. Add the wine, brandy, orange juice, and fruit to a large pitcher. Mix together with a spoon and keep in fridge for 4 hours or overnight to let the flavor to develop.
2. When ready to serve, add to individual glasses or large caldron. Add dry ice to the caldron for the “smoky” witches’ brew effect. Wear gloves handling or do not touch the dry ice directly. It will burn your hands! Also, dry ice only keeps in standard temperature freezers for less than a day (I learned this the hard way). So buy it the day of serving. If adding dry ice to the individual glasses, note that you can consume only once the dry ice has melted. If it touches your mouth, it will burn your precious lips and that’s not a cute look. To break into smaller ice “cubes” I added it to a plastic bag, sealed it, and slammed it against the floor. Probably not the most professional means, but hey, it works. But remember, protect your hands and skin! We recommend not doing this around children.
3. If using charcoal spider ice cubes, add to individual serving glasses or toss into the caldron. Simply mix one scoop of charcoal with 6 fl. oz. water and add to spider molds. Freeze until set, about 5 hours.
4. Enjoy responsibly 🙂

Notes:

*We used Menage a Trois Midnight, dark red blend

Purple Monster Mash

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Yield:	6-8 servings
Difficulty:	Medium
Prep Time:	15 minutes
Cook Time:	30 minutes
Total Time:	45 minutes

Ingredients:

• 4 purple sweet potatoes, washed, peeled & quartered
• ½ cup potato water*
• ½ cup beef bone broth**
• 2 black olives
• 2 green olives
• 4 tbsp. goat cheese
• ¼ beet, boiled & peeled
• ¼ cup rendered herbed ghee (recipe with steak below)
• 1-2 tsp. Himalayan salt, plus more for boiling

Directions:

1. Bring a large pot of water to boil, heavily salting the water prior.
2. Add the purple potatoes and beet to water. Cover and boil for about 25 minutes, or until you can easily pierce it with a fork.
3. Drain, but make sure to save ½ cup of the water to add back to the mash. Set aside the boiled beet. Add the saved water, bone broth, salt, and herbed ghee to the potatoes. If you prefer a sweet fall flavor, see the notes below. Mash using an electric mixer.
4. I would recommend kitchen gloves for this portion (I learned the hard way). Finely dice the beet into very tiny pieces for the monster mouth. Roll and mold the goat cheese to form the eyes and teeth. Slice the olives for the eyes. Get creative! This part would be fun for the kids, or adults. I love playing with food, especially when I can eat it afterwards...

Notes:

*Saved and set aside when draining the boiled potatoes. **We used Kettle & Fire beef bone broth. ***For a sweeter, fall-inspired flavor, swap the bone broth and ghee for coconut milk. Add ¼ ghee or butter, 1 tsp. ground cinnamon, ¼ tsp. ground cardamom, ¼ tsp. ground cloves, and Sweet Leaf Stevia Drops, vanilla creme flavor.

Bloody Steak with Herbed Ghee

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Yield:	2 servings
Difficulty:	Medium
Prep Time:	40 minutes
Cook Time:	8 minutes
Total Time:	50 minutes

Is there anything spookier than a bloody steak? Yes, there's a lot of things. The truth is, I really just wanted an excuse to eat a delicious steak. Here is my recipe for the perfect seared steak, medium rare of course, with my new favorite herbed ghee that I cook and dip everything in. So freaking good!

Ingredients:

• 2 grass-fed, pasture-raised ribeye steaks
• 2 tbsp. Himalayan salt or Fleur de sol
• Black pepper, to taste
• 1 cup ghee or pastured butter
• 4 garlic cloves
• 10 sprigs fresh thyme
• 3 sprigs fresh rosemary
• 2 tbsp. avocado oil

Directions:

1. Rub each steak with a more coarse salt, like kosher, Himalayan or Fleur de sol. Set aside at room temperature or in the fridge if overnight. Ideally, you want to salt your steak at least 40 minutes prior to cooking. I like ribeye the best for flavor and happiness purposes, but you can use whichever cut tickles your fancy.
2. In a small saucepan on low, add the ghee, fresh herbs on the sprigs, and the garlic cloves--you can keep the skin on because we’re just using for infusion. Let the ghee melt and the flavors develop for 15 to 20 minutes.
3. Preheat cast-iron skillet to high heat. You want it to be smoking hot when you throw on the steaks in order to get the best sear. Cast-iron skillets and fast-searing are both crucial components to a brown crust without overcooking the meat. Make sure you use a high-smoke point oil like avocado oil here. Butter and olive oil have to low of a smoke point and will brown and turn rancid, which is not good for flavor and can produce toxins.
4. Add the steak to the oiled very hot pan. The cooking times will vary based on the thickness of the steak, but I recommend about three minutes per side for 2-inch thick steak. Remove from heat and baste with the herbed ghee or butter, adding the herbs and garlic on top of the steak as you baste to add more flavor. To baste, tilt your pan to the side, which is basically an arm workout considering the weight of a cast-iron skillet, and continue to spoon the ghee on top of the steak to get a more golden crisp. Repeat on the other side. For this Halloween recipe, I like a bloody medium-rare steak, which is about 130-degrees Fahrenheit so make sure you double check with a meat thermometer.
5. Remove the steaks from the pan, and let cool on a cutting board for at least 15 minutes prior to slicing and serving. Serve with additional herbed ghee if you so choose. I like to make extra herbed ghee and save it for cooking other dishes, like adding it to the “Purple Monster Mash” or for scrambling my eggs in the morning. The options are endless!

Ghostly Keto Bites

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Yield:	6 bites
Difficulty:	Easy
Prep Time:	10 minutes
Total Time:	25 minutes

If you're looking for a slightly sweet and rich dessert without any sugar, this is the perfect recipe for you. All you need is four ingredients and almost no cooking skills. Does it get any better than that? Nope. You can easily create an orange creamsicle version by adding one tablespoon of our tangerine dream Joint Oil to the mixture prior to pouring into the molds. This will turn your ghost bites orange, but hey, it's a Halloween color, so it works!

Ingredients:

• ½ cup raw cacao butter
• ⅓ cup raw coconut butter
• 1 tbsp. Onnit Almond Milk Latte Emulsified MCT Oil
• 30 drops SweetLeaf Stevia Drops, vanilla creme flavor
• Ghost silicone molds

Directions:

1. In a small saucepan on medium-low heat, add the raw cacao butter (chips or bar) and coconut butter. Stir until melted and remove from heat.
2. Stir in the Almond Milk Latte EMCT Oil and the vanilla creme (or flavor of choice) Stevia drops.
3. Pour into molds and freeze for 15 minutes, or until hardened.
4. Store in airtight container in the fridge for up to one week.

Electrolyte Creepy Crawler Gummies

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Yield:	approx. 18 gummies
Difficulty:	Easy
Prep Time:	15 minutes
Total Time:	3 hours 15 minutes

These hydrating gummies are fun for the whole family. Too much wine pushed mom and dad over the edge? Looking for a sugar-free treat the kids will enjoy? This recipe will check all your boxes this Halloween. For a more tart flavor variety, squeeze in your favorite citrus juice. You can also switch up the flavor profile by using your favorite organic juice or coconut milk in place of the water.

Ingredients:

• 1 cup water
• 3 scoops Onnit Mineral Electrolytes, lime flavor
• ¼ tsp. of each color, vegetable-based colorants*
• 4 tbsp. grass-fed beef gelatin**
• Bug silicone molds

Directions:

1. In a mixing bowl, add ⅓ cup of cold water and stir in 3 scoops of Onnit Mineral Electrolytes. It will foam at first, but it will settle after a minute or so. Mixing the electrolytes with cold water prior to adding hot water is key, so don’t skip this step.
2. Bring the remaining water (⅔ cup) to a simmer, not a boil. Remove from heat and slowly stir it in the electrolyte mixture, adding the gelatin in between pours.
3. Divide the gelatin-electrolyte mixture into three mixing bowls. Add ¼ tsp. of each vegetable-based colorant to each bowl and stir. We used red, yellow and blue.
4. Pour the dyed mixtures into molds and refrigerate for 3 hours.
5. Once firm, remove from molds and store in airtight container for up to 5 days.

Notes:

*We used India Tree Natural Decorating Colorants purchased at our local Whole Foods Market. You can also make your own natural food dye at home using turmeric, beet, and spirulina. **We used Vital Proteins’ Pasture-raised, Grass-fed, non-GMO Beef Gelatin.

The post 6 Healthy Halloween Recipes appeared first on Onnit Academy.

We’ll bet the foods we’re about to suggest have never touched your grill before, and once you’ve tried them, you’ll never do a cookout without them again. Not only are they delicious and unlikely to be found at your neighbors’ parties, they’re healthy, and perfectly complement the more conventional grill foods your friends and family will bring over. And by “healthy” we don’t mean another chicken breast—we’re talking good nutrition with full flavor: smoky guacamole, potato kebabs, peaches and cream, and more.

5 Healthy Foods You Should be Grilling

1. Avocado

Yes, seriously. This beautiful green fruit is loaded with healthy monounsaturated fats (which reduce the risk of heart disease), fiber, and many other nutrients. You’ve certainly had it raw on salads or with eggs, but avocado can be grilled for a unique, fire-roasted flavor. Use it to make a smoky guacamole that can top burgers, or as a dip for chopped vegetables.

Smoky Guacamole Recipe
Serves: 4

Ingredients

● ½ red onion, sliced into rings with balsamic vinegar drizzled on top
● 2 whole avocados, cut in halves and pitted
● 1 tbsp chopped cilantro
● Juice of 1 lemon
● 1 tsp smoked black pepper (optional)

Directions

1. Preheat the grill to medium and, when hot, place the sliced onion onto the grill grates (or use a grill basket if you have one). Cook 3–5 minutes.
2. Place the halved avocados on the grill, flesh-side down. Now return to the onions, tossing them and cooking until tender and caramelized.
3. Carefully remove the avocados and onions from the grill and place on a cutting board. Remove the avocados from their skin and add to a bowl. Chop the grilled onions and add to the avocados, along with the cilantro, lemon juice, and pepper. Mix all the ingredients together to form guacamole.

2. Wild Salmon

Salmon is meaty, like a great burger, so unlike other fish it holds up well to the high heat of a grill. With only some balsamic vinaigrette to season it, you have a quick and filling meal that’s packed with omega-3 fats.

Salmon Fillet Recipe
Serves: 4–6

Ingredients

● 1–2lb wild salmon fillet with skin
● balsamic vinaigrette dressing (to taste)

Directions

1. Preheat grill to medium and brush the flesh side of the salmon with the dressing. When the grill is hot, place the salmon on it, skin-side down. Close the grill lid and cook for about 10 minutes per inch of the salmon’s thickness.

3. Potatoes

Grilling a potato results in that fluffy, all-American baked-potato consistency, but takes less time to cook and offers that unique grilled flavor that your oven can’t. Keep the skin on to boost the fiber content. Also, don’t fall for low-carb propaganda claiming that potatoes are only starch—they provide more potassium than bananas and are also high in vitamin C.

Here’s an incredible recipe we got from potatogoodness.com.

Potato Kebabs with a Lemon Herb Drizzle Recipe
Serves: 2–4

Ingredients

● 1/4 cup extra-virgin olive oil
● 3 cloves garlic, minced
● 2 tbsp chopped fresh herbs (such as basil, rosemary, marjoram, and sage)
● 1/2 tsp sea salt, or to taste
● Juice of 1 fresh lemon
● Freshly ground pepper to taste
● 1 lb potatoes (any type), scrubbed clean
● 2–4 grilling skewers
● 12 oz package precooked chicken sausage, sliced 1/4-inch thick on the diagonal
● 2 ears fresh corn, cut into 1-inch pieces
● 1 zucchini, sliced 1/4-inch thick on the diagonal

Directions

1. Place a saucepan over the stove on medium heat. Add the olive oil and, when it’s hot, remove the pan from the heat and stir in the garlic.
2. Let the oil cool, then stir in herbs, salt, lemon juice and pepper and set aside.
3. Place the potatoes in a medium-size, microwave-safe bowl and cover with a lid or plastic wrap. Note: if using plastic wrap, make sure the plastic does not touch the potatoes and poke one small hole to vent.
4. Microwave potatoes on high 10–12 minutes, or until tender. Carefully remove from oven. When they’re cool enough to handle, cut the potatoes into chunks. Preheat the grill to medium and thread the potatoes, sausage, and vegetables onto the skewers.
5. Grill the skewers about 10 minutes, turning frequently and brushing with some of the herb mixture during the last few minutes of cooking.
6. Remove skewers from the grill and place on a platter. Drizzle the remaining herb mixture on top.

4. Asparagus

These green spears have natural diuretic properties, which can come in handy in reducing the bloat you get from salty foods and booze. Furthermore, the Journal of Food Science reported that the amino acids and minerals in asparagus extracts can reduce hangover symptoms and protect your liver cells from toxins.

Lemon Asparagus Recipe
Serves: 4

Ingredients

● ¼ cup olive oil
● ¼ cup lemon juice
● 1 tsp salt
● 1 lb asparagus, stems trimmed

Directions

1. Preheat grill to medium and mix the olive oil, lemon juice, and salt together in a bowl.
2. Lay out the asparagus on a plate or platter and drizzle the dressing mixture over the asparagus. Place the asparagus on the grill. Note: position the spears perpendicular to the grill grates so they don’t fall through, or use a grill pan. Asparagus cooks fast, so toss every minute or so until tender.

5. Peaches

The heat of the grill softens a peach and maximizes its sweetness to the point where it tastes like candy. In fact, grilled peaches with Greek yogurt can offer the flavor of a decadent pie with a fraction of the calories, more protein, and no processed sugars.

Peaches and Cream Recipe
Serves: 1

Ingredients

● 1 peach, halved and pitted
● 1 tsp honey
● ½ cup plain Greek yogurt
● 1 tsp fresh mint, chopped

Directions

1. Preheat the grill to medium and, when hot, add the peach halves flesh-side down. Cook 3–5 minutes.
2. Carefully remove peach halves from the grill and place in a bowl. Add the yogurt and drizzle the honey over the top. Garnish with mint and serve.

Looking for More Healthy BBQ Recipes?

Check out the post “How To Have A Healthy 4th Of July And Not Turn Your 6-Pack Into A Keg” from Camille Macres.

The post Looking for BBQ Recipes? Here are 5 Foods You Should Be Grilling (But Aren’t) appeared first on Onnit Academy.

Makes: 8 popsicles of each flavor
Prep Time: 10 minutes
Freeze time: 5-6 hours
Difficulty: Easy

Summer is here! That means sunshine, pool parties, and lots of sweating. While the first two are exciting, sweat isn’t exactly the most enjoyable thing our bodies produce. We can’t do a whole lot to control your pit stains and mustache bubbles, but we can help you rehydrate afterward. What follows are two recipes—one for kids, and one for their parents only—that help hydration while also providing a tasty, health-conscious dessert or snack.

Coconut Water Is The Key

All-natural coconut water in combination with sodium is one of the best methods of hydration. In 2002, researchers compared plain water, coconut water, and a standard sports drink to determine the best post-exercise rehydration fluid. While all three showed comparable markers of hydration, the athletes were able to drink more coconut water, while the sports drink and water caused upset stomach or a feeling of fullness.

Coconut water is specifically high in potassium, among other trace minerals. The addition of Himalayan salt makes up for the lower content of sodium in coconut water, and provides 84 trace minerals for electrolyte and fluid balance on those hot summer days.

Kid-Friendly Homemade Popsicles

Ingredients

● 28-34 oz. all-natural or fresh young coconut water*
● Fresh berries**
● Himalayan salt

*Look at the ingredient label to make sure it only reads “coconut water” or “pure, virgin coconut water.” You want to avoid anything that says “from concentrate” or any additional sugars or preservatives added. We love Harvest Bay’s All-Natural Coconut Water.

**Feel free to use any fresh, in-season berries of choice. We used fresh, organic raspberries, blueberries, strawberries, and blackberries.

Directions

1. If using strawberries, slice into small pieces to fit in the popsicle molds. Add the berries to fill each mold to the top. This is a fun activity for the kids to do! If the blackberries are too big, just slice those up too. I like to alternate berries to display a stacked variety of colors once it freezes up.

2. Then add the coconut water to fill to the top. Add a tiny pinch of Himalayan salt. Insert a popsicle stick, and freeze for 5-6 hours.

3. When ready to eat, run under warm water for about a minute until it easily pops out.

Adult-Friendly Strawberry Rosé Homemade Popsicles

These pops will make you feel like a kid again, but they contain wine, so they’re for adults only.

Adult-Friendly Homemade Popsicles

Ingredients

● Rosé wine
● Fresh, organic strawberries, stems removed
● Seltzer water*

*We used LaCroix naturally-flavored seltzer water, but any unsweetened seltzer will work here.

Directions

1. In a blender, add 2 cups of rosé wine and 6 fresh strawberries. Blend until combined. There will likely be small strawberry particles remaining, but that’s ok. It looks great frozen.

2. Slice up a few strawberries into a size that will fit your popsicle molds. Add strawberry slices to the tops of each mold (you can add blueberries and raspberries too for more color).

3. Fill ¾ of the mold with the rosé-strawberry mixture. Top the rest off with the seltzer water. Leave a little room for these pops to expand slightly when frozen.

3. Cover with tops, and freeze for 5-6 hours.

The post Homemade Popsicles Perfect for July 4th appeared first on Onnit Academy.

We’ve all been there: You get to work, get dialed in, and the next thing you know it’s lunchtime. If you were together during the weekend, or thought about lunch before you left your house, you may have brought it with you. If, however, you had a busy morning or aren’t in the habit of prepping food, well, you’re probably left to scrounge the office for snacks, make a stop at a fast-food joint, or beg your coworkers to share. 

As fun as it might be to have a lunchtime adventure every day, it’s healthier if you can build some time in your day or week to prepare lunch for yourself. Moreover, if you can prepare lunch that includes at least 20 grams of protein, you’ll set yourself up for a much more productive afternoon.

Benefits of a High Protein Lunch

Although it might take a little bit of preparation, eating a healthy, high-protein lunch is the right call for most people. Eating protein in the middle of the day will help you:

• Build and maintain muscle 
• Maintain a healthy body weight 
• Feel sated so you’re less likely to overeat at dinner

Most of us could do with eating more vegetables and more protein. Your goal for just about every meal should be to get somewhere between 20-35 grams of protein and one cup of vegetables. 

 How to Add Low-Fat, High Protein Foods to My Meal

If you have the ability to store food at your workplace, stock up with some of these low-fat, high-protein food options: 

• Cans/ containers of tuna fish
• Lunch meat such as uncured ham, sliced turkey, roast beef
• Low-fat plain Greek yogurt
• Low-fat cottage cheese
• Jerky
• Protein shake, bites, or bars 

Keeping easy, high-protein foods on hand is a great way to add protein to your lunch, especially if you haven’t had a lot of time to meal prep. Throw these in the fridge or in your desk drawer and you’ll always have something healthy you can count on.

High protein lunch idea #1: Adult Lunchable 

Lunchables were great when we were kids. Make an adult version that will bring you the same joy without the, uh, gross factor. Choose a protein and a couple of sides. We suggest a dipping sauce made from high-protein Greek yogurt. 

• 2-3 hard boiled eggs or your favorite jerky (18g P)
• Fresh veggies with Greek yogurt dip (10 g P)
• Crackers 

High protein lunch idea #2: Turkey Wrap

Ditch the slices of bread for a tortilla instead. Pile the turkey high and add your favorite condiments to personalize your wrap just how you like it. 

• 4 slices of turkey (24g P)
• High-protein tortilla (7g P)
• 1 slice of cheese (7g P)
• 1 cup spinach 
• Mayo/mustard 

High protein lunch idea #3 (Vegan): Quinoa Bowl

Vegetarians and vegans need protein, too! A quinoa bowl is one of the best ways to do it. Quinoa is a complete protein, which means it contains all 9 essential amino acids. Add your favorite lentils and veggies to the top for extra protein, vitamins, and minerals.

• 1 cup Quinoa (9g P)
• ½ cup lima beans (8g P)
• ½ cup black beans (5g P)
• ⅓ cup cucumber, chopped
• ⅓ cup cherry tomatoes, halved 

How to Meal Prep for the Week?

For most of us, the most difficult part of making good nutrition decisions is because we feel like we just don’t have time to prepare for the week. It may seem easier to just go out to lunch every day, but if you can build the habit of spending a few hours a couple times during the week to prepare for at least the next 2-3 days, you’ll find those weekday lunches are less stressful. Building a healthy habit like preparing your lunches can also help you meet your athletic goals, whether they’re based on performance or aesthetics. 

Implement some of the following tips to make your meal prep easier :

Turn Sundays into cooking days

Sundays are great for meal preparation because they’re generally the least busy for most of us. If you can, use a couple hours on Sunday to prepare meals for the next 2-3 days. Pop those tupperware containers in the fridge, and then you can grab and go on those busy mornings. 

Make Extra Dinner

One of the easiest ways to “prep” a lunch for the following day is to make more dinner than you need. Cook an extra steak, an extra cup of rice, or bake an extra potato. If you can get 1-2 more servings out of the dinner you cook, you can put the extra away for an easy (and delicious) lunch the next day. 

Make Single-Pan Meals 

Low on time? Not a problem. Grab chicken thighs, potatoes, onions, and peppers. If you have all these ingredients, some olive oil, and a baking pan, you’re set. Turn the oven to 400 degrees F, put your fave meat and vegetables on the pan, and cook. The trick is to season your meat and potatoes/squash and put them in the oven first. Once they’re well on their way to being fully cooked, add your onions and peppers.

Stir-fry, Baby

Stir-frying your favorite meat and vegetables together is another great way to get a high-protein meal without much effort. Same rules apply as above, cook your meat first so you don’t overcook the veggies. If you want, cook rice or noodles separately and then add to the stir-fry when you’re putting the food into containers. 

Rotisserie Chicken is Your Friend

Rotisserie chicken is already cooked. All you have to do is shred it, and you have A LOT of chicken ready to eat. Add chicken to some cooked veggies, rice, or potatoes. You can also throw the chicken into tortillas with some beans and cheese for simple tacos. 

Chili is a Win

Chili is easy to make, healthy, and really high in protein. A pot of chili can make up to eight servings, depending on how much meat and beans you add. One pot for dinner can feed a family of four for dinner as well as leave you a couple extra meals you can take to work through the week.  

Mix Up Your Meals 

One way to maintain the habit of meal prep is to mix up what you make and what you eat. If you find yourself eating the same thing over and over, it’s likely you’ll get bored and tired. Bored and tired are not the emotions you want when you’re developing new habits. Make food you’re excited about eating because you know it’s tasty and good for you. 

The post 3 Killer High-Protein Lunch Ideas appeared first on Onnit Academy.

If you started a healthy nutrition plan for 2020, and aren’t sure how ground beef fits, then you’re in the right place. Read on to learn the healthiest types, how to make good burgers, and even get inspired with a few easy ground beef recipes!

What’s The Healthiest Type of Ground Beef?

There are generally four types of ground beef, each of which has a different fat content.

1. Regular Ground Beef

This type of beef is ground shank and brisket and is generally the least expensive. Regular ground beef also has the most amount of fat—somewhere around 30%. Don’t knock the fat, however. The fat in the meat makes it the most flavorful. If you’re on the Ketogenic diet and need some fat in your meals, getting it from ground beef isn’t a bad idea.

2. Ground Chuck

Ground chuck is often labeled as “lean” ground beef because it has less fat content than regular ground beef. Ground chuck contains about 20% fat, but is still flavorful.

3. Ground Round

Ground round is less-fatty option. It contains around 12% fat and is great to mix with veggies our sauces. Sometimes, the ground round is labeled as “extra lean.” Ground round is a good choice if you’re looking to lower cholesterol levels or just want a little less fat in your diet.

4. Ground Sirloin

Ground sirloin may be the leanest cut, but it’s usually the most expensive. Because there’s only about 10% fat content, it will cook a bit drier than other beef options. But if you’re really watching your calories, ground sirloin is generally the best choice.

When you’re out shopping for ground beef, it’s best to spend a little extra money on grass-fed, free-range options. Cows that were allowed to move around and eat grass usually produce better-tasting meat. Healthy ground beef is also generally free of antibiotics and other chemicals.

What Can I Eat with Lean Ground Beef?

Lean ground beef is great to eat with almost anything. You can stir it into vegetables, add it to sauces, or throw it in a baked potato. See the recipes below for more options!

Really, what you eat with your ground beef depends on how much you like the flavor of the meat. In general, meats with more fat tend to be juicier and taste better. Less-fatty meat tends to cook drier and have a mild, less “beefy” flavor.

How to Make a Healthy Hamburger with Ground Beef

Ultra-lean beef can be difficult to make hamburgers with. The fat is what binds the beef together, so there are a few things you can do to make your burgers juicy and flavorful, even with lean beef.

The best way to add some moisture and improve the binding is to add a little something to the beef. A tablespoon or two of water, or an egg will often do the trick, but if you want to be a little more adventurous, you can try moistened breadcrumbs, ketchup, barbeque sauce, salsa, hot sauce, or even soy sauce.

Combine the meat with your hands, but don’t handle too much. If you crumble the meat too much, it won’t stick together.

Quick and Easy Ground Beef Recipes

Eating healthy doesn’t have to be hard. The following recipes are quick, easy, healthy, and are great if you like to meal prep.

For each of the recipes below, we used lean beef, but let your taste buds be your guide!

Ground Beef and Vegetable Stir Fry

This recipe is really easy to transfer into Tupperware containers and take for lunch. It cooks plenty, so you can feed a lot of people with this recipe.

Ingredients

• 1 cup brown rice
• 1/4 cup soy sauce
• 2 tbsp brown sugar, packed
• 3 cloves garlic, minced
• 1 tbsp grated ginger
• 2 tsp rice wine vinegar
• 1 tsp sesame oil
• 1 tsp Sriracha
• 1 tbsp olive oil
• 1 pound ground beef
• 12 oz broccoli florets, chopped
• 2 green onions, sliced
• 1/2 cup shredded carrots
• 1/2 cup red bell peppers
• 1/2 cup sliced mushrooms
• 1 tsp sesame seeds

Directions

1. In a large saucepan, cook rice according to package instructions. Set rice aside.
2. In a small bowl, whisk together soy sauce, brown sugar, garlic, vinegar, sesame oil, and Sriracha
3. Heat olive oil in a large skillet over medium-high heat. Add ground beef and cook until browned. Drain excess fat.
4. Stir in broccoli, green onions, carrots, peppers, mushrooms, rice, and soy sauce mixture until combined. Allow simmering until broccoli is tender.

Meatballs

These meatballs are easy and super delicious. The most difficult part is deciding what to eat with them!

Ingredients

• 1/2 cup Panko bread crumbs
• 2 oz. Parmesan cheese
• 1 cup parsley leaves, chopped
• 1 cup milk
• 1 large egg
• 3 cloves garlic
• 2 lb. lean ground beef
• 1/2 lb. Italian sausage
• Canola oil
• 1 medium sweet onion, finely diced

Directions

1. Preheat oven to 425 degrees F.
2. Combine panko, Parmesan, parsley, milk, egg, and garlic cloves in a bowl; let stand 10 minutes.
3. Add beef, sausage, and onion to bowl. Gently combine using your hands. Shape into 36 (1- to 1 1/2-inch) balls.
4. Line a baking sheet with foil and lightly grease with canola oil. Place meatballs on a baking sheet and bake until browned, 15 minutes. Drain well.
5. Mix with your favorite spaghetti sauce and serve over noodles, or eat with veggies.

Stuffed Peppers

Stuffed peppers seem fancy and advanced, but this recipe makes it really easy to impress anyone—even your kids.

Ingredients

• 1 can crushed tomatoes
• 3 cloves garlic, minced
• 1/2 cup scallions, sliced
• 1 tbsp. tomato paste
• 1/2 tsp. salt
• 1/2 tsp. cayenne pepper (if desired)
• 1 tbsp. granulated sugar
• 4 large red, yellow, or orange bell peppers
• 3/4 lb. lean ground beef, browned
• 3/4 c. instant brown rice, cooked
• 2 tbsp. crumbled feta cheese

Directions

1. Preheat oven to 350 degrees F.
2. Cook rice according to package directions.
3. In a bowl, stir together tomatoes, garlic, tomato paste, oregano, sugar, 1/4 cup of the scallions, and 1/2 teaspoon pepper.
4. Slice tops off the peppers, just below the stems. Roughly chop the tops and add them to the bowl along with the beef, rice, and 1/2 teaspoon salt. Mix well.
5. Remove ribs and seeds from peppers.
6. Season inside of peppers with salt and pepper, and then stuff with beef mixture.
7. Pour a small amount of water in the bottom of baking dish and set peppers in it. (If they don’t stand, slice a thin piece from the base of each pepper.) Drizzle them with olive oil, and cover with tin foil.
8. Bake for 30 minutes, then uncover peppers and bake until they’re soft.
9. Transfer the peppers to plates. Sprinkle with feta and remaining scallions.

Taco Salad

Low-carb, healthy, and freaking delicious, this taco salad recipe checks all the boxes!

Ingredients

• 1 lb. ground beef
• 1 packet taco seasoning
• Romaine lettuce, or another salad mix
• 1-2 medium tomatoes, chopped 
• 1/2 cup green onions, chopped
• 1 can kidney beans
• 1/2 cup cilantro, chopped
• 1 avocado, chopped
• 1 cup shredded cheddar cheese

Directions

1. Brown beef and drain any excess fat.
2. Add taco seasoning and follow directions on packet.
3. If lettuce is not already chopped, chop lettuce or other greens mix. Drain kidney beans.
4. Toss all ingredients together in a large bowl. Top with tortilla strips, chips, or any other crunch you like!

Easy Beef Chili

Ingredients

• 2 lbs ground beef
• 1 onion, chopped
• 4 cloves garlic, minced
• 2 stalks celery, finely chopped
• 1 carrot, shredded
• 4 cans stewed tomatoes
• 1 can tomato sauce
• 2-4 tbsp chili powder (you choose the spice level)
• 2 tsp Italian seasoning
• 2 tsp salt
• 1 can red kidney beans with liquid
• 1 can black beans, drained
• 1 can white kidney beans, drained
• 1 avocado, chopped
• 1 cup shredded cheddar cheese
• 1 cup sour cream

Directions

1. Combine ground beef, onions, and garlic in a large pot. Cook until beef is browned and drain any excess.
2. Add celery and carrot, cook until tender.
3. Stir in stewed tomatoes, tomato sauce, chili powder, Italian seasoning, and salt.
4. Bring liquid to a boil, reduce heat, and stir occasionally for about an hour.
5. Stir in beans and simmer for another 20 minutes.
6. Top with chopped avocado, shredded cheddar cheese, and sour cream.

The post Easy & Delicious Healthy Ground Beef Recipes for 2020 appeared first on Onnit Academy.

Rice is a seed coming from the grass species Oryza. However, it’s technically classified as a grain. There are over 40,000 types of rice in the world. As varied as rice is, you’ll probably only come across a few types.

Short grain: Short grain rice is soft when it cooks. The starch in it makes it sticky, so it’s used in dishes such as sushi.

Long grain: Long grain rice cooks drier than short grain. It’s generally used as a side dish or in meals with sauce.

White rice: White rice can be found as long or short grain. Long grain white rice is lower on the glycemic index than short grain. The most popular long-grain white rice options are Basmati and Jasmine. Both Basmati and Jasmine rice are fragrant and come from Asia.

Brown rice: Brown rice can be found in short and long grain varieties. It’s generally thought to be healthier than white rice.

Wild rice: Wild rice is four different types of seed from four different plants. Those plants make up the genus Zizania. Wild rice is native to North America.

Is Rice Healthy?

Rice is incredibly healthy! Unfortunately for rice, it’s gotten mixed up in the low-carb, Ketogenic diet craze. People in Asian countries, such as Japan, eat a lot of rice. The longevity of their lives and obesity rates are much better than those in the United States.

Just like anything, rice can be made unhealthy if you prepare it with calorie-heavy ingredients and overeat.

What’s the Best Rice for Weight Loss?

The truth is losing weight has much more to do with the amount of calories you eat than the type of rice you’re consuming. Eating too many calories for your activity level means you’ll probably gain weight. Eating fewer calories than you burn means you’ll lose weight. 

There are various types of rice, each of which has its merits. Although there isn’t any particular type of rice that would help you lose weight, you can be smart about how much rice you’re making and eating, and what nutrients it contains.

It may also be helpful to look at the calories.

White Rice: 204 calories in 1 cooked cup
Brown Rice: 216 calories in 1 cooked cup
Jasmine Rice: 180 calories in 1 cooked cup
Wild Rice: 166 calories in 1 cooked cup

In general, rice is high in carbohydrates. If you’re following a low-carb or Keto diet, chances are rice will rarely be on your menu. If you’re not, however, rice is a great way to get carbohydrates without any fat or additives. The grain is inexpensive, is easy to cook, and tastes great.

As you’re out shopping for rice, pay attention to how much protein and fiber are in each serving. You can also look at some of the other micronutrients rice contains. Some are high in B vitamins and antioxidant flavonoids.

In general, science tells us that whole grains are better for your health. So, while eating brown or wild rice may not cause you to lose weight, it can certainly help keep you feeling healthy and well.

White Rice vs. Brown Rice

Brown Rice still has a protective coating called the hull. The hull actually contains a surprising amount of nutrients. Although brown rice and white rice are similar in the number of carbohydrates they contain, brown rice is richer in fiber and protein.

The fiber and protein in brown rice help keep you feeling full, and brown rice also has less of an impact on your blood sugar. So, if you have diabetes or a blood sugar issue, brown rice may be a better choice.

Amazing Foods that Pair Well with Rice and Grains

Grains are an excellent, heart-healthy addition to your meal plan. If you’re trying to eat less meat, a great choice to pair with your rice is beans! Together, rice and beans make a complete protein, which means you’re getting all the essential amino acids your body needs to function at its best.

Rice also pairs well with just about any meat—you can mix in chicken, ground beef, or even fish.

Healthy Rice Recipe #1: Chicken and Rice Recipe

Our favorite chicken and rice recipe is simple as it comes but tastes GREAT. We suggest using brown rice.

Ingredients:

• 4 chicken thighs
• 2 cups brown rice, cooked
• 2 cups broccoli, cooked as desired
• Olive oil
• Fresh rosemary
• Salt
• Pepper
• Juice from 1 lemon
• Butter or ghee (if desired)

Directions:

1. Preheat oven to 425 degrees F.

2. Place chicken thighs in a baking dish, drizzle with olive oil, and season with salt, pepper, rosemary, and ½ lemon juice.

3. Cover and bake for about 15 minutes, uncover and cook for an additional 5, or until chicken is cooked through.

4. Season rice with salt, pepper, and lemon juice.

5. Plate with chicken thighs and broccoli.

Healthy Rice Recipe #2: Beans and Rice (Vegan)

Beans and rice go together well on their own, but this recipe really helps spice things up! If you’re not vegan and want to use this recipe as a side dish, add some meat to the top!

Ingredients:

• 2 tbsp olive oil
• 1 onion, finely chopped
• 5 cloves garlic, minced
• 1 ½ tsp ground cumin
• 2 cups uncooked jasmine rice
• 4 cups vegetable broth
• 2 14-ounce cans black beans, drained and rinsed
• 4 tbsp lime juice
• 4 tbsp cilantro, finely chopped

Directions:

1. Heat oil in a saucepan. Add onion and sauté until onion is soft. Add garlic and sauté for another minute. Add cumin and rice, mix together for one more minute.

2. Pour in broth and black beans and bring to a boil. Cover, reduce heat and simmer for 20 minutes or until tender.

3. Remove from heat and drizzle with a little olive oil and lime juice. Mix in cilantro.

Healthy Rice Recipe #3: Wild Rice and Vegetable Pilaf

Ingredients:

• 1 cup wild rice, rinsed
• 3 cups vegetable stock
• 1 cup grated carrots
• ½ bell pepper, diced
• ½ red onion, diced
• 2 stalks celery, diced
• 1 apple, diced
• 6 radishes, diced
• ½ cup parsley, chopped
• ½ tsp salt
• Ground pepper, to taste
• 1 medium lemon, juiced
• 3 tbsp olive oil1/8 tsp sea salt

Directions:

1. In a medium saucepan, bring the vegetable stock to a boil. Add rice, stir, and cover. Reduce the heat to simmer and cook for 55 minutes, or until the rice is tender and the broth is gone. Leave covered and set aside.

2. In a large bowl, combine rice and veggies. Dress with your favorite dressing and toss to coat.

The post 3 Healthy & Easy Rice Recipes For Weight Loss appeared first on Onnit Academy.

We brought in Zach Rocheleau, king of food porn, of The Flexible Dieting Lifestyle to show us his skills. He’s created two keto recipes that are going to blow your mind. Want to eat pizza and cookie dough while still feeling good about it? We got you. Behold the Keto Pepperoni Pizza (cauliflower crust not included) and Keto Chocolate Chip Cookie Dough.

You’re welcome.

Keto Pepperoni Pizza

By: Zach Rocheleau, The Flexible Dieting Lifestyle
Yields: 1 small pizza
Cook Time: 20 minutes
Difficulty: Easy

Ingredients (Keto Crust)

50g almond flour (3.5 tbsp.)
5g coconut flour (1.5 tsp.)
30g whole milk ricotta (⅛ cup)
56g (2oz) shredded monterey jack cheese (or any full-fat cheese you want)
1 pasture-raised egg
2g baking powder (½ tsp)
Dash of dried oregano and dried basil

Ingredients (Toppings)

60g no-sugar-added marinara of choice (¼ cup)
28g shredded Monterey Jack cheese (1 oz)
6 uncured pepperonis

DIRECTIONS

1) Preheat your oven to 450 degree Fahrenheit. Add your ricotta and 2 oz. of Monterey Jack cheese into a microwave safe bowl. Microwave for 30 seconds. Then take out and mix until they are full formed together.
2) Now you will add your egg and mix that in. In a separate bowl, mix together your dry ingredients to avoid any clumps. Then add those a little bit at a time and start to mix them in with cheese and egg mixture. Once you’ve mixed them around a good bit, you should have a super thick paste like consistency.
3) Now you will take your pizza pan, add some parchment paper to it, and add your dough on top. Make sure to have a bowl of warm water to wet your hands because the dough will be too sticky to handle if not. So dip your fingers into the warm water and then start to spread your dough out. You are just spreading it out by pressing your fingers into the dough and just working it out bigger and bigger into a pizza shape. Continue to wet your fingers.
4) So now once you have a solid pizza shape, take a fork and poke some holes in it to ensure it doesn’t bubble up. Now add to your oven to cook for about 12-15 minute. You are cooking until it is golden.
5) Once pizza is done, take out of the oven and add your pizza toppings and add back in for about 5 minutes. Then put on broil for 1 to 2 minutes, or until the cheese turns golden on top. Slice up and enjoy this heavenly Keto Pizza!

Pro Tip: If you want to bring down the macros a bit, you can use half the amount of cheese in the base of the dough (drop to 28g) and use more 30g more of the ricotta.

Macronutrients
9 net carbs, 63g fat, 18g carbohydrates, 9g fiber, 42g protein

Keto Edible Chocolate Chip Cookie Dough

By: Zach Rocheleau, The Flexible DIeting Lifestyle
Yields: 1 bowl (serves 2-3)
Prep Time: 10 minutes
Difficulty: Easy

INGREDIENTS

42g grass-fed or pastured butter, room temperature (3 Tbsp)
28g cashew butter, room temperature (2 Tbsp)
14g full-fat organic cream cheese, room temperature (1 Tbsp)
120g unsweetened vanilla almond milk (4oz)
42g coconut flour (¼ cup)
2g vanilla extract (can omit this if you use the drops) (½ tsp.)
6 drops of Sweet Leaf Liquid Stevia vanilla creme (Can sub 2g Zero Cal Sweetener of your choice)
15g Lily’s Stevia-sweetened chocolate chips (1 Tbsp)

DIRECTIONS

1) If not at room temperature, add butter, cashew butter and cream cheese to a microwave safe bowl and add them to the microwave for 15 seconds to soften. Then mix together.
2) Now add your almond milk and sweet drops. Mix all that together. Now add half your coconut flour and mix together. Then add the rest and mix. Once it is pretty thick, add your chocolate chips and store in the fridge. I like to do this overnight because the longer it is in the fridge, the more the coconut flour will thicken it up.
3) Then take out and enjoy! Remember sweetness is super relative. You can always add more. So feel free to add more drops or sweetener if you want it be a bit more sweet 🙂

Pro Tip: If you want to lower the carbs a bit and add more protein, you can use 15g of protein and take out 21g of your coconut flour to balance it out!

Macros for bowl:
20g net carbs, 63g fat, 42g carbs, 22g fiber, 16g protein

The post Have Your Pizza And Cookie Dough Too With These 2 Keto Recipes appeared first on Onnit Academy.