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What is Speculoos and How You Should Incorporate it Into Your Life

What is Speculoos and How You Should Incorporate it Into Your Life

How to use this sweet and spicy cookie butter

Speculoos is a delicious treat that you should try. (Photo Modified: Flickr/Stars Apart/CC 4.0)

What is Speculoos? Speculoos is a creamy cookie butter (with the same texture as nut butters) made by grinding up sweet spiced biscuit of the same name. You can make speculoos using a food processor, or you can buy it at some grocery stores and specialty shops. It can be added to lots of everyday items and is the current flavor of choice for everything from filled chocolates to store-bought ice cream. Although it’s delicious right off the spoon, here are a few ways you can incorporate speculoos into all aspects of your life:

Speculoos Cupcakes with Speculoos Frosting. Garnished with speculoos cookies, of course. Because there’s no such thing as too much when it comes to speculoos.

Speculoos-Stuffed Snickerdoodles. Speculoos + snickerdoodles = happiness in your mouth. Two of the greatest sweets collided and made this beautiful, sugary snack just for you.

White Chocolate Speculoos Cookies. So many good things happening right here. Go really wild and stuff these sugar-coated cookies with a mix of dark, milk, and white chocolates.


What Are Carbohydrates Really, and Why Are They Important?

You’ve definitely heard the term “carbs” before, but what are carbohydrates, really—and what’s the best way to incorporate them into your diet?

Both of those questions seem relatively straightforward, but for many people they can become pretty loaded. That’s because like many things in the nutrition field, there has been a lot of controversy (and misconceptions) around carbs.

Carbohydrates have gone through quite a journey in the public eye. In 1992 the U.S. Department of Agriculture’s Food Pyramid debuted with bread, cereal, rice, and pasta at the bottom, suggesting that these carb-rich foods should be the most prevalent items in your daily diet.

But just over a decade later, opinions shifted: The Atkins Diet and other low-carb eating plans surged in popularity, making health-conscious consumers believe that carbs were something that should be limited, or even avoided. In fact, when Regina George asked her fellow Mean Girls whether butter was a carb, she exemplified the common belief of the early aughts that carbs were to be off-limits.

Today you may still be feeling a bit perplexed about where things stand with carbs, especially when we add specifics to the mix, such as “refined” and “complex” as carb descriptors to consider. The short answer? Experts recommend eating plenty of them (especially nutrient-dense sources like whole grains, fruits, vegetables, beans, peas, and lentils). As for why you should eat them, and how to incorporate them into your diet? Read on to find out more.


Academy: Personalize Your Plate During National Nutrition Month® 2021

CHICAGO &ndash Developing a healthful eating pattern is not a one-size-fits all endeavor. The key is tailoring your favorite foods to meet your individual nutrient needs.

In March, the Academy focuses attention on healthful eating through National Nutrition Month ® . This year's theme, Personalize Your Plate, promotes creating nutritious meals to meet individuals' cultural and personal food preferences.

"America is a cultural melting pot, so you can't expect everyone's food choices to look the same," said registered dietitian nutritionist Su-Nui Escobar, a national spokesperson for the Academy of Nutrition and Dietetics in Miami, Fla. "Eating is meant to be a joyful experience. As supermarkets increasingly diversify their shelves to meet the needs of their customers, it's becoming easier to create nutritious meals that align with a variety of cultural preferences."

During National Nutrition Month ® , the Academy encourages everyone to make informed food choices and develop sound eating and physical activity habits they can follow all year long. The Academy encourages seeking the advice of registered dietitian nutritionists &ndash the food and nutrition experts who can help develop individualized eating and activity plans to meet people's health goals.

"Variety is the spice of life and that's how people should view their meals," Escobar said. Spice up your menus with the foods and flavors you enjoy and add new flavors to spark excitement in your cooking. "Developing healthful eating habits does not require drastic lifestyle changes. A registered dietitian nutritionist can help you incorporate the foods you enjoy into your life."

Registered dietitian nutritionists help clients fine-tune traditional recipes, provide alternative cooking methods and other healthful advice for incorporating family-favorite foods into everyday meals. To find a registered dietitian nutritionist near you, use the Academy's online Find an Expert service.

National Nutrition Month ®

National Nutrition Month ® was initiated in 1973 as National Nutrition Week, and it became a month-long observance in 1980 in response to growing interest in nutrition. The second Wednesday of March is Registered Dietitian Nutritionist Day, an annual celebration of the dedication of RDNs as the leading advocates for advancing the nutritional status of Americans and people around the world. This year's observance will be March 10.

As part of National Nutrition Month ® , the Academy's website will host resources to spread the message of good nutrition and the importance of an overall healthy lifestyle for all. Follow National Nutrition Month ® on the Academy's social media channels including Facebook and Twitter using #NationalNutritionMonth.


2. Brussels Waffles

While we may call them Belgian waffles, the proper name is actually Brussles Waffles. Instead of using baking powder to make the batter rise, true Brussels waffles use yeast. The pockets are deep, making them perfect for holding onto butter, syrup, or whipped cream. You'll often find them sprinkled with icing sugar. Compared to Liége waffles, which are dense and chewy, Brussels waffles are light and crispy. You'd be more likely to find these in served in restaurants.


15 Ways To Add Anti-Inflammatory Turmeric Root To Your Life

When I was growing up, I was scared of my Mom’s Indian cooking. I thought it looked weird, smelled funny and was nothing like what I saw available at school or what other kids were eating. This was a HUGE mistake and one that I regret tremendously. Not only is my Mom’s cooking my favorite food in the world now, but I love all the healthy ingredients she uses!

Indian food, as most of you know, is full of spices that have antioxidants and other nutrient dense properties that nourish the body.

Back then, I knew nothing about those spices, but now I do. Turmeric is one of those spices that I am most thankful for discovering! Not only have I used it to curb inflammation caused by injuries, but I eat it almost everyday.

Turmeric has been used for centuries in Ayurvedic and Traditional Chinese Medicine to treat a number of conditions and scientists believe that one of the reasons why turmeric is so powerful is that it contains curcumin. Its beneficial properties have been the subject of thousands of peer-reviewed and published studies.

Recently I went to an island called Zanzibar, off the coast of Tanzania in Africa. While there, I got to visit the most incredible spice farms that grow almost every spice imaginable. I met the most impressive young man named James. He works on the farm in his free time to save money for med school. James showed us around and we ate the fresh turmeric he dug up straight from the ground. Here’s a short video of James getting some fresh turmeric root for us to try.

See How Turmeric Is Grown:

To experience Turmeric this fresh, was AMAZING to say the least. Here’s 15 easy ways to add this powerful spice to your diet!

15 Ways To Add Turmeric To Your Life:

1. Brew Turmeric tea : Dr. Andrew Weil recommends this simple way to use turmeric – Just bring 1 cup of water to a boil and then stir in ¼ teaspoon of ground turmeric or fresh grated turmeric. Allow it to simmer for 10 minutes and strain before drinking. You can stir in honey or fresh lemon juice for added flavor.

2. Stir up a curry powder : When you’re cooking with turmeric, it’s a good idea to mix it with some black pepper or oil (or both!) as this has been shown to increase the bioavailability of curcumin so that your body can use it. That’s why one of the best ways to eat turmeric is in dishes with some fat, plenty of black pepper and curry powder. A basic curry powder can be made with 8 parts ground coriander, 4 parts ground cumin and 1 part each of turmeric and cayenne or paprika. You can decrease the cayenne and use paprika instead if you don’t want it spicy, and store this in a glass container in your pantry for up to 6 months. Try using this curry powder to make these Chickpea Curry Wraps, or in this Coconut Split Pea Soup! Those are both very simple recipes taken from the Food Babe Meal Plans for Health program. If you want to make a more elaborate curry, you’ve got to try this Balinese Curry Sauce that I learned to make in Bali a few years ago – it’s amazing.

3. Blend it into a smoothie or juice it : You can add a pinch or two of ground turmeric or one to two inches of raw fresh turmeric to a flavorful smoothie, like this Sunrise Green Smoothie, and you won’t even taste it! Granted… it may change the color of your smoothie, since it’s got such a strong pigment. :) To increase the bioavailability, dissolve the turmeric in a bit of warm coconut oil before blending it in, or blend in ½ an avocado for some fat. You can also juice Turmeric, check out this recipe.

4. Season roasted veggies : Toss some fresh vegetables (like diced potatoes, cauliflower, or brussel sprouts) with a dash of olive oil and turmeric, along with any other seasonings you like. Roast at 400 degrees, tossing once until done, usually about 30-40 minutes.

5. Brush your teeth with it : When I first heard this I thought it was ridiculous… because who wants yellow teeth! That’s until I read that for some reason it doesn’t stain teeth yellow, and instead whitens them up naturally. But be warned that your toothbrush will get stained yellow! Simply dip your wet toothbrush in a pinch of turmeric, brush your teeth with it, and allow it to sit on your teeth for about 3-5 minutes. Make sure to rinse your mouth (and sink!) thoroughly and then brush with your regular toothpaste afterwards. This isn’t a daily ritual, just do this occasionally to brighten up your smile.

6. Add color to boring dishes : Stir a dash of turmeric into plain basmati rice, quinoa, mashed potatoes, or eggs for added color. It doesn’t add much flavor, and changes things up a bit.

7. Drink Golden Milk : This is an ancient Ayurvedic recipe that can be made a number of ways. It is essentially just a turmeric paste mixed with warm milk and oil or ghee. You can use any kind of milk for this recipe (dairy, goat, nut, oat). To make the paste, simply bring ½ cup filtered water to a low simmer and then mix in ¼ cup of ground turmeric, stirring constantly until it makes a thick paste (this can take 5-10 minutes) adding more water as needed. To make the golden milk, mix 1/2 teaspoon of paste with 1 cup of milk in a saucepan and cook over medium-low heat for about 5 minutes. Stir in about 1/2 teaspoon of coconut oil or ghee before drinking (you can also add other spices like cinnamon, ginger, or black pepper, and honey or maple syrup for some sweetness). Store the remaining turmeric paste in your fridge for 2 weeks. This is fabulous before bedtime! …zzzzzzz!

8. Make homemade mustard : You can mix up a basic mustard with ½ cup ground mustard, 2 tablespoons white wine vinegar, 1 tablespoon water, 1 teaspoon each of turmeric and salt. Store in a glass jar in the fridge.

9. Fortify your soup : A few dashes of turmeric can be added to most soups without changing the flavor, it adds a nice color to brothy soups and may help you fight a cold.

10. Mix up some “Golden Honey” : Mix 1 tablespoon of powdered turmeric with 7 tablespoons of raw honey (this is known as Golden Honey). Dissolve a 1/2 teaspoon of this mixture in your mouth every couple hours. You can also make some turmeric gummy bears (like these from The Cook’s Pajamas). Just make sure you choose the right kind of gelatin to make these (grass-fed, organic). Since gelatin is an animal product, it’s crucial that you carefully choose your gelatin and that it doesn’t come from factory-farmed animals that were subjected to antibiotics, artificial hormones and GMO feed.

11. Saute a healthy side dish : For a quick side dish, saute some fresh greens (kale, spinach, etc) in some olive oil and turmeric. I like to add fresh garlic and a dash of sea salt too.

12. Sprinkle on an avocado : This is an awesome snack, full of fiber and just enough fat to keep you from indulging in unhealthy processed snacks from the vending machine. Another variation is to mash the avocado, mix in some ground turmeric, a dash of sea salt, a dash of black pepper, and spread it on sprouted bread or brown rice crackers or cakes.

13. Make natural food coloring : There’s no reason to ever bake with artificial dyes like Yellow #5 and Yellow #6, when it’s so easy to make with turmeric. Just boil some water, whisk in enough turmeric to create the yellow shade you want, and boil for 3 to 5 minutes. Allow it to cool and store it in a glass jar in the fridge – and that’s it! If you want to use it to dye Easter eggs, simply add some vinegar to the dye.

14. Top your salad with it : You can sprinkle a pinch of turmeric directly on your salad or blend it into about any salad dressing, and the flavor will go largely unnoticed. Make a quick turmeric salad dressing by whisking together 1/2 teaspoon ground turmeric, 2 teaspoons miso paste, 2 teaspoons apple cider vinegar, 1 tablespoon olive oil, 1 tablespoon raw honey and the juice from 1/2 a lemon (this is another recipe from the Food Babe Meal Plans for Health program) – or try stirring some into this tahini dressing!

15. Spread it on your skin : Just mix some ground turmeric with a little water (you can also use coconut oil, almond oil, or sesame oil), apply it on your skin, and wash off after about 15 minutes. Beware, that turmeric will temporarily stain your skin, so this works best on body parts that you can cover easily or don’t mind being orange for a little while!

Before you run out and buy some turmeric…

One thing you don’t want to do is just pick up some random powdered turmeric from the spice aisle and start sprinkling it on your food, because many of these spices are irradiated, grown with conventional pesticides, and not organic. If you want to use turmeric effectively, buy organic high quality ground turmeric or fresh turmeric root from the produce section (found in natural food stores like Whole Foods).

Want to learn more about turmeric?

When you pick up your first bottle of Truvani Turmeric, I’ll send you two complimentary eBooks:

  1. Truvani Life: I’ll walk you through my top healthy-living tips. I answer some of your most-asked questions about what to eat (and what to avoid) to stay fit and healthy.
  2. The Ultimate Guide To Turmeric: A beautiful 35-page guide to help you better understand the remarkable power of Turmeric, the ancient Ayurvedic remedy. I’ll show you how to incorporate it into your daily life with delicious recipes, specific product recommendations, and more.
Get your Truvani Turmeric + 2 Free eBooks here

Our mission at Truvani is to choose the absolute best ingredients, as nutrient-dense as possible, without processed chemical ingredients invented by the food industry to increase their bottom line. We enjoy food the way it was meant to be – real, whole, organic, and full of nutrients. Experience it for yourself!

If you know someone who loves turmeric or needs to try this powerful spice, please share this post with them!

*This statement has not been evaluated by FDA. This product is not intended to diagnose, treat, cure or prevent any disease.

As with any dietary supplement, you should discuss with your healthcare professional prior to use. If you are breastfeeding, pregnant, or considering pregnancy, you should consult your healthcare professional prior to taking any supplements. Discontinue use and contact your healthcare professional if you experience any side effects or an allergic reaction. Keep out of reach of children.


10 Ayurvedic Herbs to Incorporate Into Your Daily Life - Right Now!

In the ancient science of Ayurveda, herbs are viewed as the spiritual essence - the Kundalini - of plants. Plants and herbs carry in their cells the wisdom of cosmic intelligence, and the healing vibrations of nature. Since ancient times, humans and plants have had a very spiritual connection - plants capture solar energy and convert it into nutrients that humans can digest. Plants do this by transforming sunlight into chlorophyll, which can then be assimilated by the human body.

Ayurveda has the oldest, most developed herbal system in the world - it has been in continuous use for at least 5,000 years. The ancient Vedic seers in India compiled and classified the medicinal and healing properties of hundreds of herbs into an herbal healing system that can be accessed and utilized by anyone in our contemporary lives.

Each and every herb in Ayurvedic herbology has a multitude of benefits - for the mind, body, and spirit. Herbs can be used internally or externally (through the skin) - or even used as aromatherapy. From weight loss to beautiful skin to overall vitality, herbs can transform your health in so many ways! Here are some highlights of some of the Top 10 herbs in Ayurveda and easy ways to incorporate them into your routine.

1. Ajwain - WEIGHT LOSS Ajwain is a strong digestive and nerve stimulant. It functions as a weight loss herb by drawing out deep-seated toxins from the body. Ajwain also heals painful joints - it is an excellent herb to address Vata issues. Ajwain can be taken as a tea to assist with weight loss: simply boil 1 tsp of ajwain seeds in 16 ounces of water.

2. Ashwagandha - VITALITY One of the best anti-aging herbs, Ashwagandha enhances vitality. This herb is crucial for people suffering from too much stress, or who are overworked. Take 1/2 teaspoon cooked in milk (sweeten with 1 tsp of raw honey). Note that Ayurvedic herbs are fat soluble, and are able to go deeper into the tissues and cells when taken with a healthy fat (such as ghee, butter, or raw whole milk).

3. Brahmi - BRAIN TONIC Brahmi is the #1 tonic for the brain and nervous system. Its leaves even look like the brain! Brahmi also balances the left and right hemispheres of the brain, and decalcifies the pineal gland. It is tridoshic, but is especially beneficial for balancing high Pitta conditions. Brahmi removes toxins and blockages from the nervous system. It helps with depression, enhances intelligence and improves memory and concentration. Brahmi enhances the overall cellular wisdom in the body. It also happens to be great for hair growth! Take Brahmi every morning to rejuvenate the body-mind. Ways to take it: boil in water (as a tea), boil it in milk, or make Brahmi ghee. It can also be used as a medicated oil for the hair, and the nutrients will seep into the brain cells via the crown chakra.

4. Cardamom - TRANQUILIZER Cardamom is a natural tranquilizer, bringing clarity and joy to the heart and mind. It neutralizes the acidity of coffee and caffeine - it also neutralizes the mucus-forming properties in milk. Cardamom removes excess Kapha from stomach and lungs. Add the pods or powder to coffee as you are brewing it, or boil cardamom in warm milk before bed.

5. Cumin - ASSIMILATION Cumin enhances the digestive system and metabolism. It helps the body with nutrient absorption. Cumin can be especially useful for new moms after giving birth, as it cleanses the reproductive organs and improves milk secretion. Use cumin while cooking to assist in the assimilation of micronutrients.

6. Licorice - REJUVENATOR Licorice is a rejuvenating herb that is commonly used in both the East and West. It rejuvenates all systems of the body and reduces acidity. It calms the mind and nurtures the spirit. Add licorice root to hot tea as a sweetener, in the place of honey or sugar. Or, boil powdered licorice root in a milk decoction.

7. Manjistha - PURIFYING Manjistha is probably the best blood purifying herb in Ayurvedic medicine. It is anti-inflammatory and clears acne. Manjistha cleans the blood and liver, lowering pitta disorders in the skin, and clearing acne. It cools and detoxifies the blood, and cleanses and regulates liver and kidney functions. Take this herb in capsule form (2 capsules in the morning, and 2 capsules at night) if you are suffering from any Pitta skin disorders. Or, take it with warm milk before bed.

8. Neem - DETOX Neem is one of the most powerful blood purifiers and detoxifiers in Ayurvedic herbology. Best for acne, skin diseases, wound healing, and skin damage (especially from the sun), neem is useful for all Pitta disorders (such as skin and eyes). It works wonders for eczema and psoriasis skin flare-ups. It is also useful for joint and muscle pain. Use neem on the skin in a medicated oil.

9. Shatavari - FEMALE VITALITY Shatavari is the #1 Ayurvedic rejuvenative for women (as Ashwagandha is for men). Shatavari even translates to "she who possesses a thousand husbands!" It nourishes and cleanses the blood and the female reproductive organs. Shatavari is readily available as a tea, in pill and powder form, or it can be taken in ghee or cooked in milk, which is the preferred form (all Ayurvedic herbs are best assimilated into the body's cells when taken with a fat).

10. Turmeric - THE SPICE OF LIFE Turmeric purifies the blood and the channels of the body. It improves the skin's complexion, bringing circulation and nutrition to the skin. Turmeric is anti-inflammatory and is a perfect remedy to treat acne-prone skin. Turmeric balances all the doshas, but it balances Pitta the most because of its blood-cleansing and liver-cleansing properties. Try to incorporate turmeric into your daily life in literally any way you can. Ideally use 1 tsp per day in some form: whether in capsule form, on the skin, or in the diet. Throw some in as you are sautéeing veggies in coconut oil to throw over quinoa. Boil some turmeric in goat milk with honey before bed. If you consume turmeric on a regular basis, you will notice your health improve in a multitude of areas.


The Dos and Don'ts of Incorporating Hydroquinone Into Your Skin-Care Routine

Do you start group chats about the best scalp treatments? Google AHA vs. BHA exfoliants until the wee hours? You're our people. And we know you're going to love The Science of Beauty, a series on Allure.com that goes deep into the how and why behind your favorite products. For even more nerdiness, check out The Science of Beauty podcast, produced by our editors.

Hydroquinone is the LeBron James of skin care. The skin lightener is as controversial as it is effective. When incorporated into your complexion regimen properly, hydroquinone decreases the production of melanin by inhibiting tyrosinase, an enzyme needed for melanin production, to decrease the appearance of hyperpigmentation. Because of this, many people consider it to be a skin-bleaching ingredient. According to Miami-based board-certified dermatologist Roberta Del Campo, it should be considered a "color blender" instead.

Things can go wrong (namely, a rare, unwanted side effect called exogenous ochronosis, "which is a paradoxical darkening of the treated skin," Louisiana-based board-certified dermatologist Mamina Turegano tells Allure) if you don't meticulously follow the dos and don'ts of hydroquinone, though.

Plus, the ingredient has been banned in Europe since 2001 on account of studies finding evidence of carcinogenicity in rodents when hydroquinone was orally administered. The U.S. Food and Drug Administration (FDA) took this into account and still deemed hydroquinone safe for topical application because not enough clear evidence of the risk outweighing the benefits exists. Dermatologists also are still willing to prescribe it to their patients.

Needless to say, we felt compelled to ask board-certified dermatologists to walk us through exactly what you need to do with the melasma remedy for it to be a safe, beneficial part of your skin-care routine.

Before implementing hydroquinone into your lineup, ask your dermatologist if it's truly right for your skin tone and complexion concerns. Although it is suitable for all skin types, Turegano is cautious when recommending the ingredient to those with dry and sensitive skin because of the irritation it can cause. She's also wary of those with deeper skin tones incorporating hydroquinone into their skin-care routines because the risk of exogenous ochronosis is higher than those with fairer complexions. Hydro isn't off the table in these cases, but caution and close monitoring is needed.

A major key to hydroquinone is short-term use. You can slather it on twice daily for at least six weeks (and no more than six months). After one to three months, you should start to see your hyperpigmentation fade away. At the three-month mark, you should set it aside. "Once you have achieved your desired results, stop using hydroquinone daily and only use it if the hyperpigmentation reappears," says Aegean Chan, a board-certified dermatologist based in Santa Barbara, California.

Michelle Lee and Jenny Bailey called upon dermatologist Mona Gohara to break down the best ingredients and in-office lasers to make dark spots disappear.

Although sun protection is a given no matter what you're putting on your face, it's an essential worth stressing. Layering on ample sunscreen and diligently protecting your skin from UV exposure yields the best results with hydroquinone, Chan says.

Turegano and Chan both agree hydroquinone does not play well with benzoyl peroxide, hydrogen peroxide, or other peroxide products. Not only will pairing them cause irritation and dryness, but it can also temporarily stain your skin.


How to Make Flax Eggs Using Just Two Ingredients

Our guide to making flax eggs will have you baking up a storm like the vegan pro you are.

As far as names go, "flax" eggs aren't too descriptive in the eyes of a home cook &mdash but they're actually a magical substitution for eggs in your baking and cooking. Whether you're looking for a vegan baking substitute, or are trying to make your favorite baked goods allergy-friendly for friends, flax eggs are the easiest solution you can imagine. For some, making flax eggs is a new way to experiment with different ingredients &mdash a flax egg consists of just two ingredients (yes, really!). You'll be combining ground flaxseeds and water to create your "egg" at home. Just as they are super quick and easy to prepare for first-timers, you'll notice they're highly versatile and may be called for in a myriad of your favorite vegan dishes. You can incorporate them into muffins, breads, pancakes, cookies, and all of your baking needs.

What is a flax egg?

A flax egg is a combination of close to equal parts ground flaxseed and water. Flaxseeds are often used as a nutritious &ldquosuperfood&rdquo powder known for its high levels of protein, fiber, and omega-3 fatty acids, plus they&rsquore great for digestion. Flaxseeds are also vegan, gluten-free, and paleo-approved. When ground up and mixed with water, flaxseeds can form a &ldquogluey&rdquo substance that has a similar consistency to egg whites, which is achieved when they are mixed into water.

While it may not offer identical structural support that an egg can impart in a baking recipe, flax eggs are a manageable substitute for most baking recipes. In theory, you could cook these on their own, but there&rsquos really not a ton of flavor flax has a very seed-y, fiber-y profile, so cooking a flax egg on its own is not the most flavorful creation. Because you&rsquore incorporating a flax egg into doughs and batters, the subtle flavor of flax is typically masked by whatever else is in the batter.

If you don&rsquot have flax seeds, you can also make a &ldquochia egg&rdquo consisting of ground chia seeds and water, which will perform just like a flax egg. If you have whole flax seeds or chia seeds, make sure to grind them up in a spice grinder or food processor before using them. Without grounding them, their hydroponic properties (AKA, their ability to absorb water) are not as pronounced.

How are flax eggs used in the kitchen?

Flax eggs make for a great substitution in most baking recipes because they can provide a subtle structural boost. The ratio of ground flax to water is roughly 1:2, and about 1 tablespoon of flax mixed with about 2 tablespoons of water is equivalent to one large egg. The resting time is essential for the structure of the flax egg to take shape, so make sure to add a 10- or 15-minute buffer into your bake time.

Can I swap eggs for flax eggs?

It&rsquos important to note that you can&rsquot always substitute an egg for a flax egg. If a recipe calls specifically for whites or yolks, like a meringue or a custard, then you cannot substitute a flax egg. Those desserts derive all of their flavor and texture from eggs, whereas flax eggs only provide a milder form of structure, so you&rsquod miss out on rich flavor as well as super firm structure. Typically, it is best to substitute a flax egg when the original recipe calls for only one egg. If it calls for two or more, it may be more difficult to sub a flax egg.

Recipes that call for flax eggs:

You can find flax eggs in a myriad of baking recipes. Everything from quick breads to brownies to cakes, pancakes to muffins, cookies to scones there are a lot of ways to get creative with your flax egg. You can even incorporate them into savory recipes like veggie burgers, fritters, or patties, which will help to keep them structurally sound. Because its flavor is so subtle, the flax egg will be masked by the savory components of the dish. Keep in mind that flax eggs don&rsquot taste like eggs, they just provide structure in the same way that eggs do. This means that you should not try to fry, scramble, or hard boil them the way you would with a chicken egg.

How to perfectly store flax eggs at home:

Flax eggs should be mixed into doughs and batters and baked as the recipe instructs. They should not be consumed raw (it&rsquos not harmful, just unpleasant) and they should not be used in recipes that call for 2 or more eggs. You can make them up to a day in advance, storing them in an airtight container in the fridge.


The Benefits of Honey + How to Incorporate It Into Your Diet

Winnie the Pooh might have been on to something. While honey is known as a natural way to sweeten foods, it may have benefits for your body, too, says registered dietitian Mira Ilic, MS, RDN, LD.

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How honey is made

Honey is a liquid sweetener that bees make. After they collect nectar from flowers, they take it back to the hive and regurgitate it. Then, the other bees chew it until it becomes honey. The bees deposit the honey into tiny, waxy storage units called honeycombs. They fan it with their wings to dry it out. This process makes it stickier.

“Honey gets its sweetness from its chemical makeup,” Ilic says. “It’s made up of two simple sugars called glucose and fructose, along with some minerals.”

Types of honey

The U.S. boasts more than 300 different types of honey. You can buy it:

  • Raw: Raw honey comes straight from the hive. “Raw honey is the least processed and probably has the most antioxidants,” Ilic says. Despite its raw status, it’s considered safe to eat except for children younger than 1, who should avoid all honey.
  • Pasteurized: Pasteurized honey has been processed to remove imperfections and improve its shelf life. “It can also be spiked with added corn syrup or other sweeteners,” Ilic notes. “Not all honey sold in the stores is the same even though it all starts naturally in the hive.”

Why is some honey light and others dark?

Whether honey is light or dark in color depends on which kind of plant the bees who made it took the nectar from. “For instance, dark buckwheat yields dark honey,” says Ilic. “But nutritionally, there’s evidence that darker honey has less water and more antioxidants than light-colored honey.”

Honey has so many different tastes you can enjoy compared to plain sugar, she adds. “It can be sweeter or more bitter, depending on the flower source.”

Light honey varieties

Light-colored honey tends to be mild in flavor. Varieties include:

  • Acacia honey: It has floral scents and sweetness but doesn’t change the taste of what you put it in, such as tea and oatmeal, Ilic says.
  • Clover honey: This honey is common in the U.S. “It has a floral, sweet taste and a bit of a sour aftertaste,” says Ilic. “It’s good for baking, sauces and dressings.”

Dark honey varieties

Dark honeys are known for their stronger flavors. Examples include:

  • Buckwheat honey: “This full-flavored honey can be used in marinades,” says Ilic.
  • Manuka honey: Manuka honey comes from the nectar and pollen of the Manuka bush in New Zealand. “Studies have shown it contains antioxidants, along with antibacterial and antifungal properties. It’s also expensive,” adds Ilic. It’s traditionally used topically to treat burns, cuts and sores.

Is crystallized honey bad?

Store honey in a cool location away from sunlight. But sometimes, even in the perfect spot, honey can crystallize and solidify. “Honey with a higher ratio of glucose versus fructose crystallizes sooner,” Ilic explains. “Glucose may also attach to the little particles of honeycomb and pollen in raw honey and is more likely to crystallize as a result.”

But crystallized honey is still safe to eat: Ilic recommends using it as a spread, like butter. You can also re-liquefy it by putting the container in a warm water bath.

Honey’s health benefits

Honey contains antioxidants, minerals, enzymes that have many potential health benefits. There’s also evidence that honey can:

  • Soothe coughs: The World Health Organization (WHO) and the American Academy of Pediatrics both endorse honey as a natural cough remedy.
  • Treat wounds and burns: Pharmaceutical-grade manuka honey dressings have been used in clinical settings to treat burns and pressure ulcers.

“Many other claims have been made about the health benefits of honey – some based on very small studies, others overstated and based on mixed study results,” Ilic says. “Additional studies are needed.”

How to add honey to your diet

While honey has health qualities that other sugars only dream of, Ilic says it’s still an added sugar — and eating too much of it can wreak havoc on your health. The American Heart Association recommends:

  • Women: Consume no more than 6 teaspoons daily of added sugars (100 calories).
  • Men: Consume no more than 9 teaspoons daily of added sugars (150 calories).

Those limits include all sources of added sugar in your diet, so use honey in moderation to avoid exceeding the limits, says Ilic. “Try sweetening plain yogurt with a light drizzle of honey and add your own fruit, instead of eating flavored yogurt with too much added sugar.” You could also use honey in sauces and marinades or as a skin mask.

If you want to use honey medicinally, Ilic says talk with your health care professional first.

How to choose honey

Ilic’s first tip? The best honey doesn’t come in a cute little plastic teddy bear. That kind of honey is processed and less beneficial than its counterparts.

“The clearer the honey, the more processed it is. Raw honey seems to be the better choice,” she says.” It’s likely to have some pollen and more enzymes because it’s not treated with heat. Pollen may have beneficial properties. But pollen does make honey look foggier.”

If you’re buying honey from a local source, she also recommends asking:

  • Where did the honey come from?
  • Did the seller produce it?
  • What can they tell you about it?

Ilic adds that an “organic” label doesn’t automatically mean the honey is healthier or better quality. “Bees sometimes fly a few miles past their pesticide- and herbicide-free property to ones with flowers that aren’t. And even organic honey may be ultra-pasteurized.”

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What Can You Eat?

The Galveston Diet prioritizes anti-inflammatory whole foods, including lean proteins, fruits, vegetables, legumes, whole grains, healthy fats, and full-fat dairy. (The Salmon with Roasted Red Pepper Quinoa Salad, pictured above, would be a good dinner choice.) Processed foods with added sugar, artificial ingredients, colors, flavors, and high fructose corn syrup are discouraged, along with processed meats containing nitrates/nitrites, fried foods, inflammatory oils like canola or vegetable oil and refined flours and grains, as these have been shown to cause inflammation in the body (here are the best foods to help fight inflammation).


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