You may have heard of cloud bread and maybe you’ve even tried it. Today we’re going to look at what it is, what goes into it, and why you’d eat it:
• Cloud bread is a keto-friendly, very low-carb, bread alternative.
• It’s mostly egg-based and only requires a few staple ingredients to make.
• It got its name because of its fluffy and airy texture.
• Recipes vary, but it’s typically made with eggs, cream cheese, cream of tartar, and salt.
• Some variations call for Greek yogurt instead of cream cheese.
• Batter is mixed, poured onto parchment paper, then baked to golden perfection.
• Cloud bread is gluten-free, low carb, grain-free, and high in protein.
When it comes to snacking, it’s easy to reach for the not-so-good-stuff. But with just a little effort, you can have a healthy snack that’s delicious and satisfying instead. Here are five ideas to get you started:
• Loaded Apple Slices
Core an apple, then cut it crosswise so that you end up with rings that are about ¼” thick. Spread with peanut butter, dust with cacao powder, and top with some cereal of your choice or dried coconut.
• Froyo Fruit Cups
Spoon vanilla (or plain sweetened with a little honey) Greek Yogurt into a lined mini-muffin pan. Add a few pieces of fruit (blueberries, raspberries, dried cranberries) and nuts. Freeze for a couple hours and remove from the pan.
• Turkey Avocado Wraps
Peel and slice an avocado. Wrap pieces of avocado with a slice of turkey and pin with a toothpick.
• PB Rice Cakes
Spread nut butter of your choice onto plain rice cakes and top with banana slices and chia seeds.
• Bell Peppers & Guacamole
One avocado, some fresh or bottled lime juice, salt, and pepper are all it takes to make guacamole. Peel, dice, and mash the avocado with the other ingredients and slice up a bell pepper to dip into the guac you just made.
Our Sweet & Salty Salad is rolling out for Summer and features bacon, strawberries, and feta cheese, among other delicious ingredients. Feta is a very unique cheese - from how it’s made to its nutrition, and even where it comes from.
• “Feta” in Greek means “slice”.
• Only feta cheese made in certain regions of Greece can be called “feta”.
• It’s made from sheep or goat milk, not cow milk.
• Feta contains CLA (conjugated linoleic acid), a fatty acid that helps promote healthy body composition, prevents diabetes, and has anti-cancer properties.
• Feta has a wonderful combination of being low in calories, but high in calcium.
• It also contains a wide range of nutrients including folate, iron, magnesium, and vitamins A, K, B6, and B12.
Whether you have a garden every summer or are considering one this year, herbs can be a great place to start. Most varieties are relatively low-fuss and offer a plentiful harvest that can be dried and used throughout the year.
Here are some ideas to get you started:
Bright green and available in many interesting varieties, growing your own basil can save you quite a bit of money as fresh basil tends to be expensive in-store.
Available in garden or garlic varieties, chives add a delicious pop of color to your garden when their edible purple flowers bloom.
Oregano is extremely versatile, easy to grow, and full of flavor once its leaves dry.
Food and drinks get an invigorating kick from fresh mint, but plant it in containers to avoid it spreading to unwanted areas.
Easy to grow and always good to have on hand, sage comes in many varieties but make sure the one you’re planting is edible, since a couple aren’t.
Another colorful garden addition, lavender adds something different to desserts and drinks and can even be used to make your own lavender oil.
Salmon is one of the most nutritious foods out there. It’s able to help fight diseases, packed with vitamins, and can improve your health while also being delicious and versatile. Here are some more reasons we love salmon:
• Lean Protein - A 3oz serving gets you 22g of protein for only 155 calories and only 1g of saturated fat.
• B-Vitamins - Salmon is a great source of almost every B-vitamin that exists. These help many crucial processes such as turning food into energy and building DNA.
• Anti-Inflammatory - Salmon has been shown to reduce inflammation in the body, which is believed to be the root cause of several diseases such as heart disease and diabetes.
• Brain Health - The combo of Omega-3s, B12, choline, and selenium all work to improve brain function and neurological health.
• Heart Health - Polyunsaturated fats in salmon help improve cholesterol levels and potassium helps to regulate blood pressure.
• Skin Health - The pink color of salmon comes from a powerful antioxidant called astaxanthin that has been shown to repair skin from UV damage and help keep it hydrated and flexible.
Turkey is a low-fat, versatile source of protein that can be enjoyed all year round - not just at Thanksgiving. Let’s take a look at why turkey should be part of your regular rotation:
• Good Source of Protein - Just a couple thick slices of turkey breast contains 24g of protein.
• Helps You Feel Full - The abundant protein in turkey will keep you feeling satisfied long after eating it.
• Low Calories and Fat - The same serving size of two thick slices of turkey comes in at only 117 calories and 2g of fat.
• Loaded With B Vitamins - Turkey provides you with 61% of your daily value (DV) of Vitamin B3, 49% of B6, and 29% of B12.
• Minerals - A variety of minerals can be found in turkey including selenium, zinc, choline, magnesium, and potassium.
• Versatile - Turkey can be used in a myriad of dishes including soups, salads, sandwiches, burgers, and casseroles.
• Tryptophan Isn’t A Concern - Turkey is often blamed for sleepiness after a Thanksgiving meal because it contains tryptophan, but this doesn’t hold up. All meat contains tryptophan and turkey isn’t any higher in it than any other kind of meat. The amounts present aren’t large enough to cause sleepiness.
There are so many ways to enjoy eggs - fried, poached, boiled, scrambled, and deviled to name a few. There’s no denying that eggs are a nutritional powerhouse offering a myriad of health benefits, but does the cooking method affect any of these benefits?
• In short, yes. Different cooking methods can slightly alter the nutritional values of eggs.
• Heat causes the egg’s composition to change. The longer and hotter you cook your eggs, the more nutrients you may lose.
• Scrambling eggs causes a decrease in B vitamins and selenium, but keeps more healthy fats, vitamin D, and vitamin K than if they’re boiled. Scrambling is usually lower heat than frying or boiling and for less time.
• Boiling eggs can decrease amounts of lutein and zeaxanthin, which are good for eye health. Soft boiling instead of hard boiling can help retain more of these nutrients since they're found in egg yolks.
• Frying eggs can cause the cholesterol in them to become oxidized and produce compounds known as oxysterols because of the high heat. People with heart conditions should probably use a different method for cooking eggs.
• However, cooking an egg does have its benefits. It increases the availability of protein for your body to 91% compared to only 51% availability in a raw egg.
• Cooking also increases digestibility and also removes the risk of salmonella poisoning, so it’s definitely necessary.
• And all of this being said, because eggs start out so high in nutrients, even a reduction leaves them standing strong as a good source of a variety of nutrients.
When you’re stuck at your desk, a snack can make everything better. The best snacks are satisfying, portable, portioned, nutritious, and delicious. Here are some ideas that can keep you going through the afternoon slump:
• Trail mix - Portion it out ahead of time and watch for varieties full of candy.
• Popcorn - Enjoy it as-is or get wild with the seasonings.
• Fruit - Apples, pears, and bananas are already portioned and packaged by nature and ready to go.
• Almonds/Pistachios/Peanuts - A small bowl of nuts can go a long way.
• Kombucha - It’s fizzy, refreshing and full of probiotics.
• String Cheese - Easy and fun to eat so you’ll have a little diversion before getting back to your inbox.
• Protein Balls - We’re obviously big fans of our Low-Carb Protein Balls and they do check all the boxes for an awesome snack!
• Peanut Butter - Eat a spoonful or spread it on a rice cake or apple slices.
• Dried Roasted Seaweed - Something different that’s got lots of vitamins and is a crunchy alternative to chips or crackers.
• Tuna - Either from a can or pouch, it can be eaten by itself or with some whole grain crackers.
• Wasabi Peas - Some fiber and protein and lots of invigorating heat! Just be sure to portion these out as they’re calorically-dense.