My Favorite Healthy Simple Quiche Recipes (Kid Approved!)

A quiche is a delicious egg dish that combines crispy pastry crust, velvety eggs and irresistible ingredients such as meats, cheeses and veggies. It works perfectly for breakfast, lunch, weekend brunch or dinner, and you can switch up the fillings easily for extra flair. Here are two of my favorite (read: simple and fast) quiche recipes to enjoy as a family or to entertain company.

My Absolute Fave: Caramelized Onion and Mushroom Quiche

The caramelized onions in this quiche give it a touch of smoky sweetness. If your kids aren't big fans of mushrooms, you can go with spinach instead.

Ingredients

  • 1 can of breadstick dough
  • 3 egg whites, large
  • 2 eggs, large
  • 1 cup skim or 1% milk
  • 1 1/4 cups feta cheese
  • 8 ounces sliced mushrooms (button, shiitake, cremini, etc.)
  • 1 cup spinach, drained and dry (optional)
  • 2 cups frozen hash browns (diced potatoes), thawed
  • 3 cups onion, chopped
  • 2 tsp olive oil
  • 1 tbs chopped garlic (optional)
  • 1/2 tsp salt
  • 1 tsp sugar

Directions

  1. In a large nonstick frying pan, add olive oil. If using mushrooms, start by sautéing them for about 8 minutes. Set aside.
  2. Next, sauté onions, salt and sugar on medium heat. Keep cooking until almost caramelized, about 30 minutes. Stir periodically. Add garlic and potatoes near the end and cook for about five minutes.
  3. Preheat your oven to 350 degrees Fahrenheit.
  4. Meanwhile, prepare the crust. Unroll the breadstick dough into strips on a flat surface. Starting with one strip, create a spiral pattern. Keep going by adding the next strip and pinching the ends together. You should have a large, even circle. You can roll out more if needed. After letting the dough rest for 10 minutes, add it to a pie plate with cooking spray.
  5. Add the sauteed onions, potatoes and mushrooms to the pie plate. Add spinach if using. Mix egg whites, eggs, milk and crumbled feta cheese, and pour over the other fillings.
  6. Bake quiche at 350 degrees for 1 hour. Place foil on crust to prevent burning after 50 minutes. Serve and enjoy! I usually wait about 10 minutes before serving, so the custard is firm.

The Crustless Recipe: Smoked Turkey Quiche

To me, what makes a quiche special is the crust, which is why I listed the other recipe first. That said, there are times when you're too busy to fuss with crust.

With this recipe, follow the same overall directions, but use different fillings: 3/4 cup smoked turkey ham, 3/4 cup Swiss cheese, 1/4 cup cheddar cheese and 1 cup baby spinach.

To prevent sticking, coat the pie pan with cooking spray and add a layer of Swiss cheese (about 1/4 cup) before you add the other ingredients. This fast and phenomenal crustless quiche takes about an hour from prep to table. It's a favorite of kids, too.

The Secret to a Simple Yet Amazing Quiche

Some people feel a little intimidated by quiche. In reality, as long as you follow the recipe, you shouldn't run into any problems.

The secret to a fluffy, creamy quiche is to pay attention to the ratio of eggs to dairy in the mixture. Independently of the other ingredients, you always want in the vicinity of 1/2 cup dairy for every large egg you use.

If you're watching the calories, feel free to swap whole milk with 2% milk, half-and-half, or a mixture. What matters is the total amount of dairy versus egg amount. That way, your quiche stays silky smooth.

Coconut: The Benefits and Why You Should Eat More

The product of the coconut palm tree, the coconut, is a tasty and nutritious fruit. You can find coconut in various forms in grocery stores, including:

  • Water 
  • Milk 
  • Meat 
  • Oil

While native to Southeast Asia, the coconut tree is naturally widespread, and its fruit is globally sourced. From the plant's flavor to its increasing culinary uses, coconut is becoming a global dietary sensation. However, dieters only recently began to appreciate the fruit for its various benefits.

Nutritional Advantages of Coconut 

Coconut is not like other fruits. Many fruits are high in carbs and low in fat, but coconut is the opposite. Additionally, the hard-shelled fruit contains protein, minerals, and B vitamins. Some of the minerals of value found in coconuts include:

  • Manganese 
  • Copper 
  • Iron

The minerals found in coconuts are vital to bone health and metabolism. Specifically, the mineral manganese helps in the digestion of cholesterol, carbohydrates, and proteins. Also, copper and iron help produce selenium and red blood cells.

Finally, the fat in coconuts is healthier than other fats. The type of fat is a form of medium-chain triglycerides. MCTs provide a rapid form of energy that is absorbed and converted directly from the small intestine. More research is necessary to understand the specific benefits of MCTs.

Surprising Benefits of Coconut

Besides the nutritional advantages of coconut, there are other benefits to consider. Coconut oil is one of the most versatile substances, with uses as skin moisturizers and hair conditioners. Still, the fruit itself has three interesting benefits that are often overlooked.

1. Antioxidants

While many benefits of coconut are hypothetical, one thing is true: coconuts contain powerful antioxidants. Coconut meat can protect cells against oxidative stress because it contains phenolic compounds, specifically:

  • Caffeic acid 
  • Gallic acid 
  • P-coumaric acid 
  • Salicylic acid 

The specific antioxidants in coconut are polyphenol antioxidants. Coconut antioxidants can protect against cellular damage and chronic disease.

2. Blood Sugar Control

Because coconuts are high in fat and fiber and low in carbohydrates, the fruit may help control blood sugar levels. The high fiber content of coconut meat can slow digestion and possibly improve insulin levels, which can help people manage blood sugar levels. However, not all reports are as praising, with some research suggesting coconut fat can increase long-term insulin resistance. Essentially, more research is needed to understand how coconut and its products can help with blood sugar control.

3. Antibacterial Properties

Some research indicates that coconut oil can inhibit the growth of certain bacteria. For example, one study showed that when coconut oil was added to test tubes with Staphylococcus aureus, the oil slowed or eliminated further bacterial growth. Several similar studies seem to perpetuate the idea of coconut oil as an antibacterial agent, but more research is necessary for proof of concept for human use.

How To Incorporate More Coconut Into Your Diet 

Incorporating more coconut into your diet need not be difficult. Several easy ways to incorporate the beneficial fruit include:

  • Shredded coconut  
  • Coconut flour 
  • Flaked or shaved coconut 
  • Coconut oil

Coconut is a healthy and often underrated fruit. The combination of healthy fat, fiber, and low carbs makes it an incredible addition to any diet. Still, before incorporating new foods into your diet or making significant changes, you should consult your primary care physician.

My Favorite Avocado Toast Toppings

Avocado is arguably one of the most nutritious foods on the planet. It also tastes amazing and has the creamiest texture, which is why I’m constantly looking for new ways to eat it. Every time you indulge in avocado, you get a mouth full of vitamins, minerals and healthy fats. Avocados are shown to improve digestion, reduce inflammation, and minimize the risk of chronic health issues such as coronary heart disease. Did I mention they’re also delicious?

But I understand that some people don’t necessarily enjoy the flavor of avocado by itself. If you’ve been searching for ways to eat this incredible food while masking the way it tastes, I recommend avocado toast with toppings. Depending on the type and amount of toppings you use, you may not even taste the avocado at all! Here are some of my favorite avocado toast toppings for you to try.

Turmeric and Sea Salt

Turmeric is one of my preferred spices because it is known for its anti-inflammatory properties. It also has a really great flavor when combined with the mild taste of avocado. I love to sprinkle copious amounts of turmeric on my avocado toast, then finish it all off with a pinch of sea salt. It’s such a simple combination, but the flavors are all very complementary to each other.

Sprouts and Other Fresh Veggies

Sprouts are highly nutritious and easily added to a wide variety of dishes. Though I don’t like the flavor of sprouts by themselves, I love them on avocado toast. I usually stick with alfalfa sprouts because I’m familiar with them and know what they taste like, but feel free to branch out and try a variety of sprout types on your avocado toast.

I also like to slice fresh vegetables very thin and use them to garnish my avocado toast. Right now, some of my favorites are radishes and cucumbers. Next week I might try jicama and carrots.

Sunflower Seeds and Slivered Almonds

If you like to add a little crunch to your toast to balance out the creaminess of the avocado, try adding a teaspoon of sunflower seeds or slivered almonds. Seeds and nuts taste great with avocado, so feel free to experiment with a few different types until you discover your favorite combination!

Fruits

It may seem strange, but fruit and avocados make a great combination. Avocadoes are fruits, after all! My favorite fruit to put on avocado toast is a banana. I slice it thinly and only use about ½ of the banana, then save the rest for later. Sliced figs also taste surprisingly good on avocado toast.

Roasted Potato Cubes

If you’re like me, you think potatoes can go with practically any dish. I especially love roasted potatoes and add them to my avocado toast quite frequently. I simply dice or slice them small enough to fit nicely on my avocado toast. Yummy!

Eggs

Eggs are such a versatile food, and they pair well with avocado toast. I have topped my avocado toast with scrambled eggs, hardboiled egg slices, poached eggs, and fried eggs. They all taste incredible! You’ll only need to prepare one egg per piece of avocado toast.

Nutritional Yeast

If you have never tried nutritional yeast as a topping, you’re missing out. Nutritional yeast is incredibly healthy and contains all nine essential amino acids. It also offers up to 3 grams of protein per tablespoon. But the thing I like most about nutritional yeast is that it tastes similar to cheese. Yes, really! Sprinkle it on top of your avocado toast for a subtle cheesy flavor.

I’m excited for you to try these different avocado toast toppings. Some of them may become your favorite toppings, too!

The Best Mood-Boosting Bedtime Snacks

Are you waking up feeling tired, irritable or sad? You should try eating a healthy nighttime snack. It can help you sleep better at night and wake up happy.

What’s the secret to the sleep-enhancing, smile-unleashing effects of certain foods? They contain calming natural compounds: tryptophan, serotonin and melatonin. With a little help from these three, your brain feels like it’s on a relaxing vacation.

Almonds and Almond Butter

All nuts contain healthy protein, and almonds come packed with an added benefit: tryptophan. Munching on high-protein snacks before bedtime is a great idea because it helps you sleep more soundly, encourages tissue repair and increases fat burning while you rest.

With a serotonin boost from eating almonds, you wake rejuvenated and energized. Almonds also have selenium, an important mineral for avoiding depression.

Bananas

Everyone loves bananas, and it turns out that bananas love you back. These feel-good fruits can double your body’s melatonin levels, and they’re a rich source of serotonin and magnesium. Plus, bananas are filling, so you don’t wake up as hungry in the morning.

Tart Cherry Juice or Dried Tart Cherries

Tart cherries can make a big difference in tryptophan levels in the blood. Some people love the sour flavor and drink a glass of juice before bed. If you need some sweetness, add 1/3 cup dried tart cherries to Greek yogurt for a major shot of melatonin.

Blueberries, Raspberries and Strawberries

Berries are one of the best foods for mental performance and mood no matter what time of day. They make great snacks morning, afternoon and night.

According to one study, the purple antioxidants from berries can reduce your risk of depression by almost 40%! If you want to enjoy less stress and anxiety, make sure to add these delicious fruits to your grocery list.

Kiwifruit

Kiwis are one of the only fruits that contain serotonin in spades. They can do wonders for your mood:

  • Help you relax
  • Make you feel sleepy
  • Increase the amount of time you stay asleep
  • Boost sleep quality
  • Promote positive feelings

The next time you find yourself tossing and turning, get up and slice up a kiwifruit or two. They’re the perfect size.

Pistachios

Did you know that a handful of pistachios has more melatonin than some over-the-counter sleep aids? Many products max out at 5 grams of melatonin. Pistachios pack 6.5 grams of mood-boosting melatonin for sleep into just 160 calories!

Milk Smoothies With Fruit or Protein

Milk and other dairy foods have a large amount of tryptophan, which helps your body produce more serotonin. As long as these foods don’t cause you digestive discomfort, they’re a perfect choice for a healthy nighttime snack. A milk smoothie with frozen fruit or nut butter gives you lots of protein and other vitamins, too.

Cheese and (Healthy) Carbs

The mixture of cheese and nutritious carbs can have a big effect on tryptophan levels and serotonin production. Unfortunately, carbs can make you gain weight if you overdo it at night. Pair a portion of cheese with a slice of whole-grain toast, some whole-grain crackers or a bowl of popcorn and you'll be just fine.

Create Tasty Snack Combinations

The great thing about these healthy foods is that mixing and matching them is a breeze. Add a banana to your smoothie. Eat Greek yogurt with pistachios. Make trail mix with dried tart cherries. The stars are the limit.

The Evolution of Cannabis and Finding New Life in Fine Dining

American society is changing. Old stereotypes and stigmas are challenged seemingly every day, forcing mindsets to evolve. While some argue the changes or challenges are radical and baseless, others point to years, even decades or more, of systemic abuse and ruined lives.

Cannabis is a part of that conversation and societal evolution. For years, individuals — often impoverished, minorities — viewed as hardened criminals, received lengthy prison sentences for minor possession charges.

Now, there is a shift in perspective. As of January 2022, 18 states have legalized the recreational use of cannabis, and 13 have decriminalized its use. While cannabis remains illegal in four states — South Carolina, Kansas, Idaho, and Wyoming — most of the U.S. is making rapid changes to cannabis policy.

With the perspective shift comes new and creative ways of using the plant. While the last several years experienced a revolution in CBD oils and medicinal use, with the passage of recreational laws, food, and wine sommeliers are getting creative, starting the next revolution of CBD and cannabis pairings.

Cannabis Can Improve Meal Quality

While some may scoff at the idea of pairing cannabis or CBD with meals, the connection between marijuana and food is well-known, if mostly mocked as junk food cravings. Despite popular beliefs, cannabis enhances flavors and increases appetite, a characteristic that helped catapult medicinal legalization.

There is no denying the popularity of marijuana among high school and college students popularized the munchy junkie. Still, world-class chefs and sommeliers see the potential in CBD and cannabis pairings, including pairing CBD-dominant joints with passion fruit glazed shrimp skewers to enhance the tropical, fruity flavors.

Cannabis Possesses Similar Characteristics to Wine

Pairing wine, cannabis, and food create an aromatic and flavor experience. However, because of the chemical compositions of each component, a dinner party becomes a sensory experience, too.

One of the main contributing elements to the flavor profile and aroma of wine and cannabis is the cultivation site. The soil, nutrients, water contribution, location, etc., all play a role in the product.

Because of the similar characteristics, wine and cannabis pair well together. Lighter strains of cannabis or CBD pair well with white wines, while bolder strains suit red wines.

The strain also dictates which food to pair. Indica is best with heavy fares like comfort foods and steak. Sativa is best with lighter options like vegetables and fish.

Negative Stigmas of Cannabis Are Fading

While there are still holdouts, the political atmosphere around marijuana is shifting. With the perspective shift, many popular and high-end establishments will alter their stances and embrace the change, attempting to get ahead of the lucrative movement.

At some point in the near future, cannabis and CBD will no longer have a negative stigma attached. The substance will be as commonplace as a beer on a hot afternoon or a glass of wine at a reception.

Weed, marijuana, cannabis, CBD is a part of society and culture worldwide, and the further legalization of it proves that most U.S. citizens are ready to embrace it. Alone, the legality of cannabis elevates it, but incorporating it into the upper echelons of the fine dining experience and capitalistic visions cements it as American.

How do you feel about legalization and cannabis pairings as the new wine pairing? Does it make sense? Comment below.

Macchiato Versus Latte: Which Drink Is Healthier?

When discussing the differences in espresso-based coffee beverages, it is essential to understand the problem of viewing those differences through an American lens. Most American coffee shops will have interpretations of standard espresso-based drinks. Still, when you look at popular chains, such as Starbucks, there is little difference between a macchiato and a latte. However, there should be a significant difference between these two drinks, and there is a noticeable one when visiting coffee shops in Rome or Venice. 

Therefore, to help compare the differences between a macchiato and a latte, it is crucial to examine the drinks from an aficionado's perspective. It is necessary to look at the drinks by definition and benefits.

What Is a Macchiato?

A macchiato is an espresso-based drink. What sets it apart from other coffee beverages is that it uses only a little milk or milk foam. In traditional shops, a macchiato will only consist of two ingredients: a shot of espresso and a splash of steamed milk. 

Because the drink only uses a little milk, it tends to have a more robust flavor than other milk-based espresso drinks. Additionally, because the beverage only has two ingredients, customers tend to get a smaller portion, typically 1 1/4 oz. 

Nutritional Information 

The size of the drink and its minimal use of milk play a substantial role in the beverage's caloric content and other nutritional factors. The minimal use of milk results in fewer calories than other espresso-based drinks, making it a healthier option for those who do not like black coffee.

Caffeine 

Depending on the size of your macchiato, the drink might have around 80 mg or more of caffeine. As most American portions are larger than traditional servings, a macchiato might have as many as 120 mg.

Benefits

Macchiato has several potential benefits. While most coffee drinkers will know that regular coffee has several health benefits, they can underestimate the advantages of this espresso-based drink. Some of these benefits include: 

  • Blood pressure control 
  • Increased or improved concentration 
  • Improved energy and feelings of wellness 

However, as beneficial as a macchiato can be in moderation, drinking too much can lead to problems. It is necessary to find a balance, so you do not overindulge.

What Is a Latte?

The common term for a latte is a Caffe latte or translated as a milk coffee. The drink calls for topping espresso with steamed milk, followed by foamed or frothed milk. It is a creamier concoction. 

Because of the construction of a latte, coffee shops can offer several varieties of the drink, such as caramel or chocolate. Additionally, baristas can use dairy or vegan milk, like almond or oat.  

Calories

By design, a latte contains more calories than a macchiato. The amount of milk used in the drink creates a larger beverage and contributes to its caloric heft. In comparison, a macchiato is a healthier choice.

Caffeine 

While some lattes can contain as few as 80 mg of caffeine, most have around 120 mg because of their size. Essentially, the caffeine content relates to size and ingredients.

Benefits 

As with every coffee beverage, a latte offers some benefits. For those interested, a latte can: 

  • Prevent diabetes 
  • Reduce risks of cardiovascular disorders 
  • Improve skin health

Which Drink Is Healthier?

A macchiato has fewer calories and typically less caffeine than a traditional latte. However, because of the variations and sizes offered at coffee shops, it is possible caffeine levels might be equivalent. Still, a macchiato is the healthier choice in terms of calorie content. 

Which coffee drink is your drink of choice? Comment below.

Enjoy Fall All Year Long With These 3 Sweet Recipes

Everyone knows the fall is all about sweet treats, which nutritionists often tell you to avoid. However, there is nothing wrong with a bit of indulgence now and again if you maintain control.  

The problem with autumn treats is they only come around once a year, but that doesn’t have to be the case. Some fall recipes are just as delicious throughout the year. Why not allow your sweet tooth a taste all year long?

1. Apple Fritter Bites

Hailing from Say Yes contributor Brittany, these apple fritter bites are easy to make, light on the stomach, and delicious. The best part, you can whip up about two dozen of these tiny, golden joys in 30 minutes.

Ingredients:

  • 2 Granny Smith apples (peeled, cored, and cubed)
  • 2 Beaten eggs
  • 2 Tablespoons melted butter
  • 2 Teaspoons baking powder
  • 2 Teaspoons ground cinnamon
  • 1 Teaspoon vanilla extract
  • ½ Teaspoon salt
  • ⅔ Cup milk
  • 1 ½ Cups flour
  • ¼ Cup granulated sugar
  • Vegetable oil for frying

Glaze Ingredients:

  • ¼ Cup milk
  • 1 Cup powdered sugar
  • ¼ Teaspoon salt
  • ¼ Teaspoon vanilla

Instructions:

  1. Using a pan or fryer, heat the oil to 350° Fahrenheit. Mix the baking powder, sugar, flour, salt, and cinnamon in a separate bowl.
  2. Using another bowl, beat the eggs and add milk and vanilla, mixing thoroughly. Combine dry and wet ingredients, folding to a thick, nearly-combined consistency.
  3. Then, add the melted butter and apples to the mixture.
  4. Place 1 tablespoon of batter into the heated oil. Allow the batter to remain in the oil until golden brown.
  5. Remove the fritter from the oil and place it on a paper towel to drain. Finally, dip the warm cakes in the glaze. Let the fritter sit for about 30 minutes before eating for the best results.

2. Pumpkin Loaf Cake

Coming from Ashley over at Sugar & Cloth, this pumpkin loaf cake is a Thanksgiving treat that is sure to give you those warm feelings all year long. The recipe makes a 9-inch loaf.

Ingredients:

  • 1 ¾ Cups all-purpose, unbleached flour
  • 1 Cup canned pure pumpkin
  • ½ Cup room temperature, unsalted butter
  • 1 ¼ Cups Sugar
  • ⅓ Cup whole milk
  • 1 Teaspoon baking soda
  • 1 ½ Teaspoons pumpkin pie spice
  • 1 Teaspoon baking powder
  • 1 Teaspoon vanilla extract
  • ¾ Teaspoon salt
  • 3 Large eggs

Instructions:

  1. Preheat the oven to 350° Fahrenheit.
  2. Sift the flour, pumpkin pie spice, baking soda, baking powder, and salt into a medium-sized bowl.
  3. Using a large bowl, either by hand or using a mixer, beat the butter smooth. Add in the eggs, sugar, vanilla, and pumpkin.
  4. Once the butter mixture is mixed thoroughly, add the dry ingredients, alternating with the milk.
  5. Pouring the batter into a 9-inch loaf pan, bake it for 55 minutes.

3. Hot Chocolate Popsicles

Who said hot chocolate was just for the colder weather? With this Paper & Stitch recipe, you can enjoy your favorite hot chocolate all year long.

Ingredients:

  • Milk
  • Small marshmallows
  • Chocolate syrup
  • Your favorite hot chocolate mix
  • Popsicle mold
  • Popsicle sticks

Instructions:

  1. Prepare the hot chocolate as instructed, but be sure to use milk, not water.
  2. While brewing the hot chocolate, place a few marshmallows into each popsicle mold. Pour the hot chocolate, filling each mold about a third of the way. Freeze for one hour.
  3. Remove from the freezer, add popsicle sticks, and a thin layer of chocolate syrup. Add more hot chocolate. Freeze and repeat once more.
  4. Freeze thoroughly and enjoy.

Will you try these recipes? Leave a comment.

4 Food Items To Avoid if You Have Anxiety

Nearly 40 million Americans have an anxiety condition, typically attributed to chronic stress. While most medical professionals recommend therapy, medication, and mindfulness or behavioral changes, there is evidence to suggest that changes to your diet can significantly affect the severity and frequency of attacks. 

While most anxiety disorders will require medical or therapeutic intervention, dietary choices can help reduce some persistent symptoms. Therefore, if you have a diagnosed anxiety condition or experience occasional anxiety attacks, you might want to avoid certain foods and beverages.

1. Alcohol

While it might seem counterintuitive, alcohol can trigger or worsen anxiety symptoms. Many people, especially those with social anxiety, tend to consume alcohol at gatherings, assuming it calms their nerves. In truth, alcohol affects hydration and sleep, lowering serotonin and neurotransmitters in the brain, which can worsen anxiety symptoms when the effects of the drink wear off.

2. Caffeine

In low doses, caffeine is safe and will have minimal effect on the body or brain. However, high amounts of the ingredient can lead to increased nervousness and anxiety. Over 60% of Americans drink coffee, and the average coffee drinker typically has more than three cups daily, according to the National Coffee Association. Drinking that much coffee puts you over the 400-milligram caffeine limit.  

While consuming too much caffeine can exacerbate anxiety disorders, it can also lead to depression. Depending on the amount you consume and how often, the substance can decrease the production of serotonin, the body’s feel-good hormone, resulting in depressed moods. 

Keep in mind that caffeine is not only an ingredient in beverages. Many food items and products also contain it, including chocolate and headache medications.

3. Added Sugar 

Sugar is naturally occurring, which means that avoidance is impossible, especially if you follow standard nutritional guidelines and eat primarily fruits and vegetables. Thankfully, natural sugar is not your enemy; added sugar is.  

Your blood sugar levels behave unpredictably when you consume too much added sugar, resulting in spikes and crashes. During a crash, anxiety levels spike, and your mood typically sours. While the body releases insulin to balance out your levels, it often has to work too hard, causing more highs and lows. Therefore, especially when heavily consumed, processed sugars can lead to worry, sadness, and irritability.

4. Refined Carbs 

Refined carbohydrates come in two forms: refined sugars and refined grains. This group of carbs can lead to increased risks of heart disease, diabetes, and obesity. Additionally, these foods hold little nutritional value as they have been stripped of their micronutrients and fiber. Beyond the potential risks of life-threatening conditions and lack of nutrition, refined grains are also linked to anxiety conditions, including depression.  

The primary examples of refined carbs include white rice, bread, and flour. You are likely to find refined carbs in many everyday foods, such as: 

  • Pastries 
  • Soda 
  • Pasta 
  • Breakfast cereals 
  • Processed meats 
  • Processed snacks

If you have an anxiety condition, try to stay away from foods and beverages containing the above. While complete avoidance is challenging, it would be best if you ensured the above items did not make up much of your diet. 

Do you have any dietary advice for those with anxiety? Leave a comment below.

5 Low Calorie Snacks To Curb Those Hunger Pains

Everyone knows that part of weight loss is cutting calories, which can lead to challenges like hunger pains. Many low-calorie foods just won’t cut it when it comes to filling you up and leaving you satisfied until your next meal. When you don’t feel full, it is easier to give in to temptation and overeat or indulge in less than ideal foods. Thankfully, there are plenty of healthy options that are both lower in calories and surprisingly filling.

1. Oats

If you are looking for something to fill you up at breakfast, consider adding oats to your meal. At only 148 calories, a half-cup serving of dry oats contains about four grams of fiber and five and a half grams of protein — each of these nutrients will help curb your hunger and appetite until your next meal.

According to one study, a serving of oatmeal can increase feelings of fullness and reduce calorie intake at your next meal. Another study found that instant and old-fashioned oatmeal can improve appetite control over four hours compared to traditional breakfast cereal.

2. Soup

While traditionally hailed as an appetizer or precursor to the main course, soup is satisfying alone, and some research has suggested that solid food is less filling than soups. According to one study, soup can slow the emptying of the stomach, promoting feelings of fullness for more extended periods, leading to fewer indulgences. Another study found that people can decrease their calorie intake by 20% by eating soup before a meal.

However, while soups are often low in calories and provide many benefits, you need to pay attention to the type of soup and the sodium content. Creamier soups tend to be higher in calories. To maximize fullness and minimize calories, you want to focus on lighter options, like broth and stock-based soups.

3. Greek Yogurt

Greek yogurt is a protein powerhouse, with 11 grams per serving; it is also a low-calorie and filling snack option. At only 130 calories, Greek yogurt is proven to promote weight loss and reduce calorie intake among women. One study found that women who ate yogurt between lunch and dinner consumed about 100 fewer calories at dinner. Additionally, a second study found that high-protein snacks like Greek yogurt improved feelings of fullness over lower-protein options.

4. Berries

If you love berries, indulge in them. Strawberries, blueberries, blackberries, and raspberries are high in fiber, vitamins, minerals, and antioxidants. While all of the nutrients are excellent for improved health, the fiber content matters when considering hunger. A single cup of blueberries has nearly three and a half grams of fiber. However, it is the type of dietary fiber found in berries that matters most: pectin.

Pectin is a type of dietary fiber that is proven to slow stomach emptying, which leads to increased feelings of fullness. By consuming berries as an afternoon snack, you can reduce feelings of hunger and your calorie intake at larger meals.

5. Popcorn

Popcorn is perhaps the most filling low-calorie snack when it is not coated in butter and salt. The surprisingly flavorful plain popcorn boasts only 31 calories per cup and includes about 5% of your daily fiber needs. Not only can popcorn lead to greater satiation, but it can also help stabilize blood sugar, which in turn prevents cravings and hunger. However, to enjoy the low-calorie benefits of popcorn, it must be air-popped and not ready-made.

Low-calorie and filling snacks are not impossible to find. Do you know of any others? Leave a comment.