This hearty one-pot red lentil chili packs a nutritional punch, filled with beans and lentils to help you achieve daily fiber and protein needs. With its robust spices, it’s an easy and satisfying meal that comes together in under an hour, making it an ideal choice for busy weeknights or cozy weekends.

This recipe is the epitome of comfort food, bringing together the natural sweetness of roasted squash with a blend of aromatic herbs and spices. By roasting your favorite seasonal squash on a sheet pan, you achieve a deep, caramelized flavor that takes this soup to the next level. Perfect for a cozy dinner or a make-ahead lunch, easy-to-prepare soup is great for a seasoned chef or a kitchen novice!

Enjoy a bowl of heartwarming comfort with Marry Me Tuscan Vegetable Soup! This flavorful soup is inspired by the rustic cuisine of Tuscany, blending an array of fresh vegetables, tender beans, and aromatic herbs into a rich and satisfying dish. Whether it’s a cozy night in or a special dinner with family and friends, get ready to fall in love with every spoonful!

A flavorful vegetable stock forms the foundation of countless delicious soups, stews, and sauces. This simple yet versatile recipe uses fresh vegetables, herbs, and spices to create a rich and nourishing broth. Perfect for adding depth to your favorite dishes, this homemade stock is both economical and easy to make.

 The relationship between sugar and cancer has been a topic of discussion for years, with many wondering if eating sugar directly contributes to the development or growth of cancer. The short answer is that while sugar does not directly cause cancer, its consumption can indirectly contribute to conditions that increase the risk of cancer. Understanding this nuanced relationship is important for making informed nutrition choices.  

Sugar & Cancer – The Connections We Know 

Cancer cells, like all cells in the body, use glucose (a type of sugar) for energy. However, this doesn’t mean that eating sugar will necessarily make cancer grow faster. All cells, whether cancerous or healthy, rely on glucose to function. The concern with sugar arises from its more indirect effects on the body, particularly the role it plays in weight gain, insulin resistance, and inflammation – conditions we know may increase cancer risk.  

Natural vs. Added Sugars – Is There a Difference? 

Natural sugars, found in whole foods like fruits and vegetables, come with essential nutrients such as fiber, vitamins, and antioxidants, which can help reduce cancer risk. 

On the other hand, added sugars are often consumed in ultra-processed foods and sugar sweetened beverages that lack these beneficial nutrients. This results in rapid blood sugar spikes, increased calorie intake, and higher risks of developing chronic health conditions. 

The Role of a Balanced Diet 

No singular food or beverage causes or cures cancer. Rather than focusing solely on eliminating sugar, it’s essential to focus on overall dietary patterns. Diets high in refined sugars are not only associated with an increased cancer risk but are also linked to other chronic health issues. On the other hand, a balanced diet rich in fruits, vegetables, whole grains, beans, lentils, nuts, and seeds can help reduce cancer risk. 

The fiber, healthy fats, and lean proteins in whole foods also help to regulate blood sugar levels, reducing spikes in insulin. Pairing nutrient-dense carbohydrates, like beans, lentils, fruits, and starchy vegetables with foods rich in protein and healthy fats can promote regulated blood sugar, proper hormonal balance, elevated gut health, and improved satiety – which may in turn impact weight maintenance. 

While sugar itself does not directly cause cancer, overconsumption can lead to conditions that contribute to health changes that may increase the risk of cancer. The key takeaway is to focus on a balanced, nutrient-dense diet that supports overall health and reduces the risk of chronic diseases, cancer included. Moderation is crucial, as occasional sugar intake (such as a slice of cake on a birthday) is not harmful. It’s important to make nutrition choices that are authentic to you – and promote a balanced lifestyle physically, emotionally, and socially! 

By: Aubrey Redd, MS, RDN, LDN 

We’re turning the tables on your fall favorites, oats and quinoa, by showing you four unexpected recipes to take your tastebuds on a flavor journey. As the temperature drops, we lean into hearty whole grains to warm us up, morning, noon, and night. Try savory oats or sweet quinoa this fall with these recipes that are sure to become weekly staples.

Experience a burst of Mediterranean flavors with this Garlic White Bean Basil Hummus paired with crispy pita chips. Creamy white beans, aromatic basil, and zesty garlic blend to create a delectable dip that’s both nutrient-packed and satisfying. Perfect for parties or a simple snack, this hummus will quickly become a staple in your repertoire.

Elevate your snack game with these delightfully hearty and refreshing Cinnamon Stuffed Peaches. Combining the natural sweetness and seasonal flavors of juicy peaches with the rich, creamy cottage cheese, and nutty flavor of walnuts, this snack is perfect to whip up in a flash when you’re hitting a mid-afternoon slump.

Delightfully crunchy and packed with flavor, these Crispy Roasted Chickpeas make for the perfect healthy snack or salad topping. Simple to prepare and easily customizable with your favorite spices, this recipe will quickly become a go-to for satisfying your savory cravings. Enjoy the irresistible texture and taste in every bite!

Say “good morning!” at any time of day with these delicious Morning Glory Muffins. These wholesome muffins are the perfect blend of nutritious ingredients and a hint of sweetness, making them a great grab-and-go snack. Packed with a medley of crisp shredded carrots, juicy apples, plump raisins, and a hint of warming spices, these muffins offer a burst of energy and goodness in every bite.

In recent years, there has been a growing awareness of the importance of gut health in overall well-being. The intricate balance of microorganisms living in our digestive system, known as the gut microbiome, plays a crucial role in our physical and mental health. Central to maintaining a healthy gut are prebiotics and probiotics, two essential components that support and enhance the function of our digestive system.

The Basics:

The term “gut” refers to the digestive tract, which includes the mouth, esophagus, stomach, small and large intestines, liver, pancreas, and gallbladder.

Intestinal bacteria, also known as “gut flora” or “microflora,” found throughout the gastrointestinal (GI) tract. At any given time, there are trillions of these bacteria, playing a variety of distinct roles in the body. A healthy gut flora allows for effective digestion, nutrient absorption, stimulation of the immune system, repressed growth of harmful microorganisms, and even synthesis of micronutrients, including vitamin K, biotin, folic acid, and pantothenic acid.

Gut flora is influenced by several factors including genetics, age, sex, stress, diet, and antibiotics.

Prebiotics and Probiotics:

One way to promote a healthy GI tract is with probiotics. Probiotics are live, good-for-you bacteria. Consuming probiotics can support balance amongst your gut flora. Reestablishing this balance has been linked to improved gut health and immunity.

Some familiar foods with probiotics include yogurt, kefir, and aged cheeses. If you don’t eat dairy, don’t worry, probiotics are also found in fermented foods like kimchi, miso, sauerkraut, tempeh, and soy beverages. You can even find probiotic supplements, usually refrigerated, in the vitamin/supplement section of your grocery store.

Another way to promote GI health is with prebiotics. Prebiotics are natural, non-digestible carbohydrates that are essentially “food” for the probiotics. In turn, they are linked to promoting the growth of helpful bacteria in your gut. Prebiotics can be found in foods like artichokes, asparagus, bananas, garlic, honey, and leeks – to name a few. You can also find probiotic/prebiotic combination supplements – called synbiotics.

The Benefits:

There is encouraging research supporting the beneficial effect probiotics and prebiotics have on both digestive health and overall wellness. This includes:

• Treating diarrhea, especially after antibiotic therapy
• Treating irritable bowel syndrome
• Preventing and treating eczema in children
• Preventing the severity of colds and flu

Side effects are rare and can vary from person to person, although most adults can safely add or increase these foods to their diet. However, if you are considering supplementing with probiotics, be sure to check with your physician first.

Where to Start:

Consuming prebiotic rich, fibrous foods with sources of natural probiotics can help to ensure your gut flora is thriving. This includes:

• Making a smoothie with kefir and banana
• Adding kimchi into a barley grain bowl
• Serving legumes with a tempeh stir fry
• Snacking on avocado toast topped with sauerkraut

And, of course, check out our recipe blog for ideas on foods rich in both pre and probiotics!

By: Aubrey Redd, MS, RDN, LDN

Settle down with this cozy beverage that pairs the floral flavors of earl grey tea and lavender with the bright zing of ginger beer. Perfect for warm summer nights, comfy stay-in weekends, and unwinding!