Dry fruits for morning breakfast

Morning breakfast is one of the most important meals of the day. It boosts your energy and helps you feel better throughout the day.

But what if you don’t have a lot of time to make breakfast?

Dry fruits are an excellent way to get all the nutrients and vitamins that you need in a simple, fast way.

If you are looking for some easy breakfast options, then dry fruits are the best option. You can easily make them at home and they will help you to start your day on a healthy note.

Dry fruits for morning breakfast

Apricots are the richest and the best source of fibre among all other dry fruits. Other dry fruits are cranberries, prunes and raisins can be a good option for breakfast.

Breakfast Tips: Health Benefits Of Having Dry Fruits In The Morning
Dry fruits are rich in potassium, magnesium, and calcium which helps in tackling various health problems. Here are the benefits of having these in the morning.
Written By
Aditi Sharma
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Munching on a handful of soaked almonds or eating dates for breakfast is the basic teaching we all have received from our mothers and grandmothers. They would religiously soak them overnight and give you in the morning with breakfast. Dry fruit milk is given to young children for gaining weight and for sharpening memory. Traditionally, dry fruits are known as the major source of providing nutrients to your body. Here are the benefits of eating dry fruits in the morning.

Fibre
Most dry fruits help in fulfilling the daily requirement of fibre in your body. Fibre ease down the digestion process in the body. After fruits, the highest source of fibre is dry fruits. They contain at least 14 grams of dietary fibre per 1000 calories. Apricots are the richest and the best source of fibre among all other dry fruits. Other dry fruits are cranberries, prunes and raisins can be a good option for breakfast.

Also Read| Dates: Health Benefits Of The Black Dry Fruit

Iron content in the body
As dates are a great source of iron, they are recommended to anaemic patients. Iron increases the levels of haemoglobin in the blood. Iron is highly beneficial for women as iron deficiency is majorly observed in women. Therefore, women are advised to munch on dates for breakfast so that they do not face any deficiency of iron.

Also Read| Benefits And Side Effects Of Almond Milk You Need To Know

Hair growth with Almonds
Dry fruits like almond are great for hairs. They provide energy to the body and give you a sharp memory. Dry fruits help in strengthening the roots of the hair, especially almonds as they are rich in Vitamin E. Apart from almonds, dates are also a good option for breakfast as they have rich iron content that helps in reducing hair fall.

Antioxidants for the body
Blueberries have antioxidants present in it that make them highly beneficial for hair and skin. The antioxidants in blueberries have content of anthocyanin and various phytochemicals. Some of these can even cross the brain-blood barrier and protect the brain. They also help in improving the functioning of the brain.

Also Read| Almond Benefits For Your Skin, Hair, Brain, Heart, And Weight

The low fat treat
For all those who are making efforts to lose weight and struggle to continue with their diet, dry fruits is one of the best breakfast treats for you. Although dry fruits have some content of calories, they are rich in nutrients and improve metabolism. Dry fruits also contain essential fats and carbohydrates.

Also Read| Dry Fruits: Here Is A List Of Health Benefits Of These Potent Fruits

Disclaimer: The following information is taken from various diet and medical journals. It is advised that you consult a nutritionist before making any change in your diet.

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Dry Fruit Hub Morning Breakfast Mix 400gms With Goodness Of Cereals ,Dried Fruit, Nut ,Seeds & Berries |Tastier now with Cranberries and Pumpkin Seeds |Breakfast Cereals | High in Iron| Source of Fibre | Naturally Cholesterol Free
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➜Nourishing & Tasty Breakfast Cereal – Say Hello to a delightful breakfast, filled with multigrain goodness that will jump-start your mornings and get you ready for the day. It has the goodness of multigrain and 21% fruit, nut & seeds making for a nourishing and a tasty meal.
➜High Protein breakfast can be enjoyed at any time of the day by both kids and adults
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healthy breakfast

The 12 Best Foods to Eat in the Morning
Breakfast is a great way to start your day.

While some people prefer to skip breakfast, others need a source of energy to get going.

If you enjoy breakfast, choosing nutritious foods may provide long-lasting energy and keep you full for hours. These foods are typically high in fiber, protein, healthy fats, and micronutrients.

While it’s best to avoid unhealthy options that are high in sugar, refined carbs, and additives, it’s not always easy to know what to choose. As such, the list below will help you build a healthy breakfast.

Here are 12 of the best foods and drinks to enjoy in the morning.

Jeremy Pawlowski/Stocksy United

1. Eggs
   Eggs make a simple, nutritious breakfast choice.

They’re an excellent source of protein, which helps support muscle synthesis. Since protein takes a while to digest, it also helps keep you feeling full (1Trusted Source, 2Trusted Source).

In one study, people given eggs and toast for breakfast reported significantly less hunger than those given bran cereal, suggesting that the egg group’s higher protein intake — 25 grams versus 11 grams — promoted greater fullness (3Trusted Source).

Furthermore, the egg group ate fewer calories at lunch, suggesting that this dish may support weight management (3Trusted Source).

Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration (4Trusted Source, 5Trusted Source).

Eggs are also one of the best sources of choline, a vital nutrient for brain and liver health (6Trusted Source).

Contrary to popular belief, eggs don’t raise cholesterol levels in most people despite their high cholesterol content. In fact, one review of 23 studies found that eggs have a mild protective effect against heart disease (7Trusted Source).

That said, try to limit your intake of highly processed breakfast items that are commonly paired with eggs, such as breakfast sausages and bacon. Instead, eat your eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables.

SUMMARY
Eggs are high in protein and several important nutrients. They may promote fullness and help lower your calorie intake later in the day.

2. Greek yogurt
   Greek yogurt is a great option if you’re looking for a quick breakfast.

It’s made by straining whey and other liquid from milk curds, which produces a creamy product that’s more concentrated in protein than regular yogurt (8Trusted Source).

In addition, it’s lower in calories than other protein sources. A 1-cup (245-gram) serving boasts 25 grams of protein and only 149 calories (9Trusted Source).

Plus, Greek yogurt is full of beneficial nutrients like calcium, vitamin B12, zinc, potassium, and phosphorus (9Trusted Source).

Certain types are good sources of probiotics like Bifidobacteria, which support your digestion. To make sure that your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label (10Trusted Source, 11Trusted Source).

If you prefer an even creamier, higher protein product, Icelandic yogurt — known as skyr — is another great option.

Try topping Greek yogurt with berries or chopped fruit to add more fiber, vitamins, and minerals.

SUMMARY
Greek yogurt is not only high in protein and low in calories, but certain types are also high in probiotics, which support gut health.

3. Coffee
   Aside from water, coffee is the world’s most popular beverage. Approximately 85% of Americans drink coffee on a regular basis (12Trusted Source).

It’s high in caffeine, a molecule that promotes alertness, improves mood, and increases physical and mental performance. Notably, many athletes drink coffee as a natural pre-workout beverage to support sports performance (12Trusted Source, 13Trusted Source).

It also contains other beneficial compounds, such as chlorogenic acid, caffeic acid, and diterpenes, which have antioxidant and anti-inflammatory properties (14Trusted Source, 15Trusted Source).

In fact, regular coffee intake is associated with many health benefits, such as a lower risk of heart disease, type 2 diabetes, obesity, liver disease, Parkinson’s, certain types of cancer, and even death from all causes (15Trusted Source, 16Trusted Source, 17Trusted Source).

Most studies suggest that 1–3 cups (240–710 mL) per day — containing about 300–400 mg of caffeine — provide these benefits. Although this amount is safe for adults, you should limit yourself to 300 mg or less of caffeine per day if you’re pregnant (12Trusted Source).

Finally, it’s best to drink your coffee black or with dairy or plant-based milk. Try to use sugar sparingly or avoid it altogether, as too much sugar is linked to health risks.

SUMMARY
The caffeine in coffee promotes alertness and enhances physical and mental performance. Drinking coffee regularly is associated with a lower risk of illnesses.

4. Oatmeal
   Oatmeal is a classic breakfast option — and it’s nutritious to boot.

It’s made from rolled or steel cut oats, which contain a unique fiber called beta glucan.

This soluble fiber not only helps reduce cholesterol levels but also promotes feelings of fullness by delaying stomach emptying and triggering the release of peptide YY, a fullness hormone that may prevent overeating (18Trusted Source, 19Trusted Source, 20Trusted Source, 21Trusted Source).

Plus, oats are a good source of iron, B vitamins, manganese, magnesium, zinc, and selenium (22Trusted Source).

They also contain around 10 grams of protein per cup (81 grams). To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs (22Trusted Source).

Keep in mind that oats don’t contain gluten but are often processed alongside gluten-containing grains, which increases the risk of cross contamination (23Trusted Source).

Therefore, people with gluten-related disorders should choose oats that have been certified gluten-free.

SUMMARY
Oatmeal is rich in beta glucan, a type of fiber that may lower cholesterol levels and increase feelings of fullness. It also contains many vitamins and minerals.

5. Chia seeds
   Chia seeds are extremely nutritious and a great source of fiber.

In fact, just 1 ounce (28 grams) provides an impressive 10 grams of fiber per serving (24Trusted Source).

What’s more, a portion of this fiber is soluble, meaning that it absorbs water and increases the volume of food moving through your digestive tract. In turn, this process helps you feel full (25Trusted Source, 26Trusted Source, 27Trusted Source).

One small study gave participants either plain yogurt or yogurt with 7 or 14 grams of chia seeds. Both chia seed groups observed significantly more fullness, less hunger, and reduced overall food intake than the plain yogurt group (28Trusted Source).

Another study found that eating chia seeds led to significantly reduced hunger compared with flaxseeds. Although both seeds are highly nutritious, the gelling properties of chia seeds may be responsible (29Trusted Source).

These seeds’ high soluble fiber may likewise help stabilize blood sugar levels and support heart health (30Trusted Source, 31Trusted Source).

Though chia seeds aren’t high in protein, you can eat them with high protein foods, such as Greek yogurt, cottage cheese, or a protein shake.

This chia pudding recipe packs 25 grams of protein, for example.

High protein chia pudding recipe
Martí Sans/Stocksy United
Ingredients
1 ounce (28 grams) of dry chia seeds
1 scoop (25 grams) of whey protein powder
1 cup (240 mL) of coconut milk or almond milk
1/2 cup (74 grams) of berries
stevia or another sweetener to taste, if desired
Directions
Combine all ingredients in a bowl and mix well.
Cover the bowl and refrigerate for at least 1 hour.
SUMMARY
Chia seeds are high in fiber, which may help promote fullness and reduce hunger levels.

6. Berries
   Berries — including blueberries, raspberries, strawberries, and blackberries — are delicious and packed with antioxidants.

Most are high in fiber, which promotes fullness. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup (123–144 grams) (32Trusted Source, 33Trusted Source).

Plus, 1 cup (123–144 grams) of berries contains only 50–85 calories depending on the type (32Trusted Source, 33Trusted Source, 34Trusted Source).

Berries also offer antioxidants called anthocyanins, which provide their characteristic blue, purple, and red colors. A diet high in anthocyanins is linked to reduced inflammation and a lower risk of illnesses like heart disease and certain types of cancer (35Trusted Source, 36Trusted Source, 37Trusted Source, 38Trusted Source).

Additionally, anthocyanins are associated with better brain health and may protect against age-related mental decline (39Trusted Source, 40Trusted Source).

You can purchase berries year-round either fresh or frozen. Add them to Greek yogurt, cottage cheese, oatmeal, or a fruit smoothie for a tasty breakfast.

SUMMARY
Berries are high in fiber and low in calories. They’re also rich in antioxidants that may decrease your risk of disease.

7. Cottage cheese
   Cottage cheese is a fantastic high protein breakfast item, packing an impressive 24 grams of protein per cup (220 grams) (41Trusted Source).

A high protein breakfast is linked to greater fullness and reduced hunger. In fact, one study found cottage cheese to be as filling and satisfying as eggs (42Trusted Source).

Cottage cheese is also low in calories, providing only 180 calories per cup (220 grams). Therefore, it may support weight loss without leaving you feeling hungry (41Trusted Source).

In fact, one review associated a diet high in dairy products, especially high protein foods, with greater weight loss (43Trusted Source).

You can eat cottage cheese with many other nutritious foods, such as berries, peaches, tomatoes, cucumbers, chia seeds, flaxseeds, or granola.

SUMMARY
Cottage cheese is high in protein, which may help keep you full and reduce hunger. Common breakfast toppings include fresh fruit, veggies, seeds, and granola.

8. Whole wheat toast
   James Ransom/Offset Images
   If you prefer a simple breakfast in the morning, give whole wheat toast a try.

Whole grain toast is high in fiber and complex carbs, which digest slowly and don’t rapidly raise blood sugar levels (44Trusted Source, 45Trusted Source).

You can spread any number of nutritious toppings on whole wheat toast, including:

fried eggs and tomatoes
avocado and chili flakes
peanut butter and banana
cottage cheese and strawberries
sliced figs and honey
tuna
sliced turkey or chicken
baked beans
egg salad
For extra fiber and protein, try sprouted grain bread, 2 slices of which provide around 8 grams of fiber and 10 grams of protein (46Trusted Source).

SUMMARY
Whole wheat toast is a good source of fiber. Plus, you can top it with a wide variety of nutritious spreads.

9. Nuts
   Nuts of all types are high in magnesium, potassium, and heart-healthy monounsaturated fat. They’re also a great source of antioxidants (47Trusted Source, 48Trusted Source, 49Trusted Source, 50Trusted Source).

Brazil nuts are one of the best sources of selenium. Just 2 Brazil nuts provide more than 100% of the Daily Value (DV) (51Trusted Source).

Although nuts are high in calories, studies suggest you don’t absorb all of their fat.

For example, some studies show that your body only absorbs about 129 calories from a 1-ounce (28-gram) serving of whole almonds, though you absorb more fat from processed versions, such as almond butter (52Trusted Source, 53Trusted Source).

Another study notes that your body only absorbs 80% of the calories from almonds and walnuts (54Trusted Source).

Furthermore, nuts’ high protein, fat, and fiber contents promote fullness, which may aid weight management (50Trusted Source, 55Trusted Source, 56Trusted Source).

Nut intake is also linked to better heart and brain health. In fact, one study associated eating peanuts and tree nuts 2 or more times per week and walnuts 1 or more times per week with a 13–19% reduced risk of heart disease (57Trusted Source, 58Trusted Source, 59Trusted Source, 60Trusted Source, 61Trusted Source).

Topping Greek yogurt, cottage cheese, or oatmeal with a spoonful or two of chopped nuts is a great way to increase your breakfast’s nutritional value.

SUMMARY
Nuts are a filling, nutrient-dense food that may help reduce heart disease risk and promote brain health.

10. Green tea
    Green tea is a soothing drink to get you going in the morning.

It contains caffeine, which improves alertness and mood. One cup (240 mL) provides only 35–70 mg of caffeine, which is about half the amount in the same serving of coffee (62Trusted Source).

It’s also high in L-theanine, a compound that promotes a calming effect and may reduce the “jitters” linked to caffeine intake. It may also improve mood and reduce anxiety (63Trusted Source).

Finally, green tea provides epigallocatechin gallate (EGCG), an antioxidant that protects against chronic ailments like heart disease, type 2 diabetes, and mental decline. It may also have a mild effect on metabolism, though more research is needed (64Trusted Source, 65Trusted Source, 66Trusted Source, 67Trusted Source, 68Trusted Source).

SUMMARY
Green tea contains caffeine, as well as an antioxidant called EGCG, which is tied to a reduced risk of chronic disease and better brain health.

11. Protein shakes
    If you’re short on time or want to take your breakfast on the go, protein shakes or smoothies are a great option.

Many types of protein powder exist, but whey and pea protein are the most common.

Protein is important for many bodily functions, such as enzymatic reactions, maintaining and building muscle mass, and supporting healthy skin and hair. Plus, protein promotes fullness and reduces hunger (69Trusted Source, 70Trusted Source, 71Trusted Source, 72Trusted Source).

Additionally, a protein shake makes a great post-workout meal. Eating a large meal after a workout may be hard on your stomach, but drinking a protein shake may be easier on your stomach while still providing ample protein and nutrients for post-workout recovery (73Trusted Source, 74Trusted Source).

For a well-rounded breakfast, add a scoop of protein powder to a smoothie made with banana, frozen fruit, and milk or water.

SUMMARY
It’s easy to whip up a protein shake or smoothie in a few minutes and take it on the go. Plus, this simple breakfast makes a great post-workout option.

12. Fruit
    Tatjana Zlatkovic/Stocksy United
    If you don’t want a full meal but still crave a bite to eat in the morning, try fruit.

All fruits are relatively low in calories and contain good amounts of fiber and simple sugars. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady source of energy (75Trusted Source).

Depending on the type of fruit, you’ll also get various vitamins and minerals.

For example, many fruits — including oranges, guava, kiwi, strawberries, papaya, acerola cherries, and lychee — are high in vitamin C, which acts as an antioxidant and plays a key role in skin health (76Trusted Source).

Other fruits like bananas, oranges, cantaloupe, papaya, and mango are high in potassium (76Trusted Source).

Furthermore, fruits provide an array of polyphenol compounds and antioxidants depending on their color. For instance, guava is high in lycopene while purple plums pack anthocyanins. This is why it’s important to eat fruits of various colors (76Trusted Source, 77Trusted Source).

Research indicates that eating whole fruit may offer numerous benefits, such as a decreased risk of heart disease and cancer, lower rates of depression and poor mental health, healthy aging, and better gut health (78Trusted Source, 79Trusted Source, 80Trusted Source).

Since fruit juice lacks fiber and is less likely to keep you full, it’s best to stick with whole fruit most often (81Trusted Source).

For a balanced breakfast, pair fruit with high protein foods, such as eggs, Greek yogurt, or cottage cheese.

SUMMARY
Eating a variety of fruits provides you with different vitamins, minerals, and antioxidants. What’s more, most fruits contain high amounts of fiber that may promote fullness and keep your blood sugar levels stable.

The bottom line
If you enjoy breakfast, try to start your day with a nutritious meal.

While breakfast options abound, the best choices are high in fiber, protein, healthy fats, vitamins, and minerals.

Many nutritious, healthy foods and drinks are also easy to prepare in the morning. These include fruit, whole grain toast, eggs, green tea, coffee, and protein shakes.

Just one thing
Try this today: For the next week, plan your breakfasts ahead of time based on your schedule and preferences. Make sure each breakfast contains at least one food that’s high in protein, another that’s high in fiber, and at least one fruit or veggie.

HEALTHLINE RESOURCE
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Last medically reviewed on October 25, 2021

Written by Franziska Spritzler and Katey Davidson, MScFN, RD, CPT — Medically reviewed by Kim Chin, RD, Nutrition — Updated on October 25, 2021

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NUTRITION
A Dietitian’s Take on Spicy Salad Dressing: Health Benefits, Recipes, and More
Recipes
Salads to consider
Benefits
Bottom line
Salads are one of the most customizable healthy foods one can eat today. The salad/dressing duo exists in endless combinations, bringing myriad flavor possibilities to the healthy dish.

Dressings can be sweet, creamy, zesty, and tangy, but it doesn’t stop there. Other salad vinaigrettes are spicy, bringing a fiery heat that is sure to light up your tastebuds.

Read on to find out what you should know about types of spicy salad dressing, which salads spicy dressing pairs with best, and the health benefits of spicy salad dressing.

Ina Peters/Stocksy United
Types of spicy salad dressings
There are endless recipes for spicy salad dressings. Check out some of them below, spend some time looking for others, or create a recipe on your own!

1. Sriracha Vinaigrette
   A sriracha vinaigrette may be just what you need to kick up your typical go-to salad recipe. This recipe features olive oil, white wine vinegar, and dried parsley flakes. It gets its spice from sriracha.

Plus, it’s simple to make and keeps for several weeks in your fridge.

View the recipe here.

2. Spicy Southwest Dressing
   You won’t want to buy any other commercial salad dressing once you try this recipe.

The recipe doesn’t fail in flavor thanks to its impressive spice combo of chili powder, cayenne powder, onion powder, garlic powder, and cumin.

View the recipe here.

3. Spicy Thai Salad Dressing
   The salad dressing blend offers a dynamic flavor profile of spicy, acidic, and sweet, attributable to its red pepper flakes and rice vinegar.

View the recipe here.

4. Chipotle-Lime Ranch Dressing
   This recipe offers explosive flavors with a blend of chile peppers and lime juice against a dairy backdrop of low fat plain Greek yogurt, light mayonnaise, and buttermilk.

Top it off with herbs like parsley, dill, and chives to round out the flavor profile.

View the recipe here.

5. Italian Buffalo Vinaigrette
   If you ever hoped your salad could taste as good as your favorite chicken wings, it can come close with this spicy recipe. It combines spices and herbs with white balsamic vinegar and buffalo wing sauce for a deliciously distinct salad dressing.

View the recipe here.

6. Spicy Balsamic and Mustard Vinaigrette
   This recipe is a spin-off of the classic balsamic vinaigrette using spicy brown mustard to give your salad just the right amount of heat.

View the recipe here.

7. Wasabi Soy Dressing
   Satisfy your tastebuds with wasabi-soy dressing that pairs well with any salad. Its fiery flavor heats up your palate and may remind you of sushi because of the wasabi paste, rice vinegar, sesame oil, and soy sauce.

View the recipe here.

8. Curry Salad Dressing
   The unique recipe adds distinct flavors from strong ingredients, such as dijon mustard and curry powder. It combines acidity from lemon juice and hot sauce to provide some must-have flavors that take your salad to the next level.

View the recipe here.

9. Creamy Jalapeño Cilantro Dressing
   Ingredients
   The creamy dressing packs a fiery punch with jalapeño peppers. Thanks to having so few ingredients, this recipe is simple to make. It’s suitable as a salad dressing or as a taco topping.

View the recipe here.

SUMMARY
The internet is home to countless recipes for spicy salad dressing. Check out the ones we’ve collected, look up others, or create your own at home suited to your personal tastes.

Salads that pair well with spicy dressing
Spicy salad dressings are suitable for all salad types, and their versatility makes them a zesty ingredient to drizzle in sandwiches and wraps or over grilled meats and veggies if you’re not feeling salad.

In addition, spicy salad dressing makes an excellent dipping sauce.

Here are some salads that would pair well with spicy salad dressings.

Kale salad: kale, mango, pepitas, quinoa
Tabbouleh salad: romaine lettuce, parsley, mint leaves, bulgur wheat, tomatoes, cucumber
Arugula salad: arugula, sliced almonds, strawberries, goat cheese
Asian salad: Asian cabbage, shrimp, edamame, mandarin oranges
Shaved Brussels salad: Brussels sprouts, pine nuts, feta cheese, dried or fresh apples
Chopped broccoli salad: broccoli, onions, shredded carrots, sunflower seeds, golden raisins
Southwest salad: black beans, romaine lettuce, shredded cheese, avocado, cherry tomatoes
Thai salad: napa cabbage, chicken, red cabbage, red bell pepper, cilantro, baby carrots, green onion
Greek salad: kalamata olives, feta cheese, cucumbers, cherry tomatoes, artichokes, red onions
SUMMARY
Spicy salad dressings pair perfectly with any type of salad and can intensify salad flavors.

Health benefits of spicy salad dressings
Spicy salad dressing may provide several health benefits, such as supporting your heart health, helping your body absorb the vitamins likely present in a salad, and providing antioxidants that help fight free radicals.

However, remember that salad dressings are usually consumed in small amounts.

While dressings offer some beneficial properties, the veggies, fruits, nuts, seeds, and lean proteins that compose the bulk of your salad are the most important. Be sure to feature a variety of healthy ingredients for optimal nutrition.

May support heart health
Plant oils — think olive oil, avocado oil, and vegetable oil — are popular ingredients in spicy salad dressings.

It’s best to use plant oils in cooking more often than solid fats like butter and coconut oil. That’s because solid fats are high in saturated fats, which can increase your risk of high cholesterol and heart disease in high amounts (1Trusted Source, 2Trusted Source).

Olive oil contains monounsaturated fats, micronutrients, and phenols that promote heart protection by reducing inflammation and helping regulate blood pressure levels.

Both olive oil and avocado oil contain oleic acid, a heart health-promoting compound that may lessen your risk of type 2 diabetes and metabolic syndrome (3Trusted Source, 4Trusted Source, 5Trusted Source).

And compared with saturated fats, canola oil may improve triglyceride levels, low density lipoprotein (LDL or “bad”) cholesterol levels, and total cholesterol levels — all markers of heart health (6Trusted Source).

May help your body absorb vitamins A, D, E, and K
Vitamins A, D, E, and K are fat-soluble vitamins often found in common salad ingredients like fruits, vegetables, and nuts.

Your body needs these vitamins to support all sorts of functions, including:

immune health
wound healing
cell protection
heart health
kidney health
bone health
hormone health
healthy aging.
Fat is an important macronutrient (major component of food), and your body depends on the naturally occurring fat you eat to absorb fat-soluble vitamins (7Trusted Source).

Therefore, the healthy fats present in spicy salad dressings may help your body absorb fat-soluble vitamins so you can reap their many benefits.

May help boost your veggie intake
According to the Dietary Guidelines for Americans, nearly 90% of Americans fall short of the daily vegetable intake recommendations (1Trusted Source).

Salads help make eating vegetables easy, enjoyable, and tasty. Because you can make a salad out of any fruits or vegetables, you can eat a lot of healthy foods at once without following a rigid recipe.

Therefore, salads offer an excellent opportunity to increase your vegetable intake, which is associated with disease prevention, chronic condition management, and overall good nutrition.

One study found improved diet quality and higher intake of vitamins and minerals like vitamin A, folate, choline, and vitamin C in salad eaters compared with people who didn’t eat salads (8Trusted Source).

Furthermore, a spicy dressing made with herbs and spices can boost the flavor of any salad, possibly helping you to eat more vegetables.

A study among high school students found that out of 4,702 lunch plates, vegetable intake was 18% higher when they were cooked with herbs and spices than when the vegetables were served plain (9Trusted Source).

Chock-full of antioxidants that may help your body fight oxidative stress
Antioxidants are molecules your body makes or gets through the food.

Our bodies produce free radicals, which cause damage if they grow out of hand. The role of antioxidants is to prevent free radical damage (oxidative stress) in the body, which can lead to disease (10Trusted Source).

Some spicy salad recipes combine antioxidant-rich ingredients, such as citrus juices, olive oil, and vinegar, which all provide antioxidants.

Citrus juices
Citrus juices naturally contain vitamin C, a well-known antioxidant. Many salad dressings use citrus fruit juice from lemons, limes, and oranges.

Studies have found other components in citrus juices that act as antioxidants, such as saponins, flavonoids, alkaloids, and terpenoids. They appear to lower disease risk (11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source).

Olive oil
Olive oil contains polyphenols and boasts antioxidant properties as well. These components appear to help reduce your risk of developing cancer, inflammation, diabetes, and heart disease (3Trusted Source, 15Trusted Source).

Vinegar
There are plenty of vinegar varieties available worldwide today; however, some common types are white wine vinegar, rice vinegar, balsamic vinegar, and black vinegar.

Polyphenols, micronutrients, and other active ingredients in vinegar give it potential health benefits. Research shows vinegar has antioxidant benefits that support people with diabetes, high blood pressure, and bacterial infections (13Trusted Source, 16Trusted Source).

May have disease-fighting benefits, thanks to the herbs and spices
On your spice rack today, you might see a diverse variety of spices and herbs, such as curry, cinnamon, garlic, clove, and oregano. Spices and herbs play a special part in adding flavor, color, appeal, and aroma to foods.

But these flavor-enhancing ingredients go beyond just what the eye can see, what the mouth can taste, and what the nose can smell.

Research shows that many spices and herbs contain antioxidant, anti-inflammatory, cholesterol-lowering, blood-sugar-lowering, anti-cancer, and anti-tumor benefits (17Trusted Source).

Several active ingredients may be responsible for these disease-fighting health benefits, like polyphenols, flavonoids, tannins, vitamins, and sulfur-containing compounds (17Trusted Source, 18Trusted Source, 19Trusted Source).

SUMMARY
Spicy salad dressings often include heart-healthy oils, citrus juices, vinegar, spices, and herbs. They may be heart-healthy, help you absorb important vitamins, increase vegetable intake, and offer disease-fighting benefits.

The bottom line
Salads are a customizable crowd-pleaser suitable for any meal, no matter what time of year.

Common salad dressings are typically sweet, creamy, zesty, or tangy; however, spicy salad dressings turn the tastebud tables by adding a flavorful dynamic to any classic salad.

Spicy salad dressings may offer several health benefits due to the olive oil, citrus juice, herbs, and spices often included.

These ingredients may support your heart, help absorb essential vitamins, increase vegetable intake, possess antioxidants, and lower disease risks.

Just one thing
Try this today: Consider whipping up one of these nine spicy salad dressing recipes to top your go-to salad. Not feeling the spice? Check out these other salad dressings you can make at home — no matter what flavors you prefer.

Last medically reviewed on July 19, 2022

Written by Gabrielle McPherson, MS, RDN, LDN on July 19, 2022 — Medically reviewed by Sade Meeks, MS, RD, Nutrition
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NUTRITION
Is Cheesecake Healthy? Nutrition and Recipe Tips
Nutrition
Is it healthy?
Downsides
Recipes
Bottom line
With its velvety texture and sweet taste, cheesecake is at the top of many people’s favorite desserts list.

Cheesecake typically consists of a layer made with cheeses — usually cream cheese, ricotta cheese, or cottage cheese — plus eggs and sugar.

Some cheesecakes have a bottom crust that’s made from crushed cookies like graham crackers or pastry.

Classic cheesecake is usually flavored with vanilla extract, but cheesecakes come in other flavors as well, from chocolate to pumpkin spice.

While there’s no doubt cheesecake is delicious, some people may wonder whether or not it can fit into a healthy diet. Spoiler alert! It can.

This article takes a look at the nutritional value of cheesecake and shares recipe ideas for cheesecake lovers, including dairy-free and low carb alternatives.

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Nutritional profile of cheesecake
It shouldn’t come as a surprise that traditional cheesecake is high in calories, fat, and carbohydrates. After all, its main ingredients are cheese, eggs, and sugar.

However, there can be some nutritional differences between cheesecakes, depending on what they’re made with.

Here’s a comparison chart that includes the nutrition details of four different types of cheesecake: plain commercially-made cheesecake, a keto cheesecake, a flavored chocolate cheesecake, and a dairy-free cheesecake (1Trusted Source, 2Trusted Source, 3, 4).

Chocolate cheesecake (100-gram slice) Regular (plain) cheesecake (100-gram slice) Enlightened Keto Classic Cheesecake (80-gram cheesecake) Daiya Dairy-Free New York Cheezecake (130-gram slice)
Calories 388 321 210 480
Fat 24.1 grams 22.5 grams 20 grams 31 grams
Carbs 38.8 grams 25.5 grams 18 grams (2 net carbs) 47 grams
Protein 5.29 grams 5.5 grams 4 grams 3 grams
Most cheesecakes are high in fat and carbs and provide a bit of protein from the dairy products and eggs used in the recipe.

Because they’re sweetened, cheesecakes typically contain a large amount of added sugar. For example, the chocolate cheesecake above packs 21.2 grams of added sugar per 100-gram serving. That’s more than 5 teaspoons of sugar (1Trusted Source).

Some cheesecakes are made with ingredients like low or zero-calorie sweeteners like erythritol or allulose to make them suitable for those on lower-carb diets.

These products are much lower in carbs compared to traditional cheesecakes and can be lower in calories, too.

Because cheesecake is traditionally made from dairy — which doesn’t fit into many people’s diets — some companies offer vegan cheesecake products made with ingredients like coconut and pea protein.

However, just because it doesn’t contain dairy doesn’t mean it’s lower in calories and sugar than traditional cheesecake.

In fact, the vegan cheesecake product is highest in calories and contains the same amount of sugar as the chocolate cheesecake product, though the serving size is larger compared to the other desserts on the chart.

This is why it’s important to read nutrition and ingredient labels when shopping for cheesecake.

Overall, traditional cheesecake is a high calorie, high sugar, and high fat dessert.

SUMMARY
Like the majority of desserts, most cheesecakes are high in calories, carbs, fat, and sugar. However, the exact nutritional profile will depend on ingredients used.

Is cheesecake healthy?
Many foods aren’t created for health benefits. Rather, they’re meant to be enjoyed in small amounts for their taste and texture.

Just like other desserts like ice cream and pie, cheesecake shouldn’t be consumed for its nutritional value.

Sure, cheesecake does contain nutrients like protein, calcium, and selenium, but it’s also rich in calories and high in fat and sugar, meaning it shouldn’t make up a large part of your diet (2Trusted Source).

However, this doesn’t mean cheesecake needs to be completely avoided. Small amounts of any dessert, including cheesecake, can fit into most diets.

As long as you’re following an overall nutritious eating pattern while enjoying cheesecake on occasion, it won’t have a major effect on your health.

On the other hand, eating sweets like cheesecake too often canharm health and increase disease risk.

If your diet is high in foods and drinks like cheesecake, candy, soda, and ultra-processed snack foods, it’s best to cut back on these products and replace them with nutrient-dense foods like fruits, vegetables, and legumes.

This can help reduce your risk of health conditions linked to high added sugar intake and excess calorie consumption, such as obesity and type 2 diabetes (5Trusted Source, 6Trusted Source).

SUMMARY
Cheesecake is not considered a nutritious food. However, it can be enjoyed on occasion in small amounts as part of a healthy, well-rounded diet. Eating it occasionally shouldn’t affect your health.

Downsides of eating cheesecake
Most cheesecakes are high in calories, fat, and sugar.

If you eat sweets like cheesecake too often, it could negatively affect your health in a number of ways.

High in calories
Cheesecake is typically made with high calorie ingredients like cream cheese, sour cream, and butter.

For this reason, cheesecake can pack in a surprising amount of calories.

For example, a slice of Caramel Pecan Turtle Cheesecake from the popular chain restaurant The Cheesecake Factory packs 1,330 calories. That’s over half the calories that most people need on a daily basis to maintain their weight (7Trusted Source, 8).

Even though having a slice of your favorite cheesecake on occasion won’t significantly affect your body weight, eating cheesecake and other high calorie desserts too often can lead to unwanted weight gain.

Consider sharing a slice with a friend or eating half of your slice and taking the other half home to freeze.

Rich in sugar
Most cheesecakes are high in added sugar, with many containing well over the recommended amount of daily added sugar in a single slice.

The American Heart Association recommends that adult men and women limit their added sugar intake to no more than 9 teaspoons (36 grams) and 6 teaspoons (25 grams) per day, respectively (9Trusted Source).

Just one 113-gram slice of Favorite Day Triple Chocolate Cheesecake contains 30 grams of added sugar, which equates to 7.5 teaspoons (10).

As you can see, sugar adds up fast, and it’s easy to exceed the recommended limits — especially if you regularly eat foods like cheesecake.

Consuming too much added sugar can harm your health in many ways, from elevating your risk of liver disease to increasing levels of harmful visceral fat located in your abdominal cavity, surrounding your organs (11Trusted Source, 12Trusted Source, 13Trusted Source).

High levels of visceral fat are linked to increased disease risk, including the risk of cardiovascular disease, in both adults and kids (14Trusted Source, 15Trusted Source, 16Trusted Source).

Some types are highly processed
Homemade cheesecakes are usually made with simple ingredients like eggs, cream cheese, sour cream, and sugar.

On the other hand, commercially-made cheesecakes can contain a number of ingredients like fillers, stabilizers, and artificial colors, sweeteners, and flavors, which some people prefer to leave out of their diets.

In general, ultra-processed foods like commercially-prepared cheesecakes should be limited in any healthy diet.

Diets high in ultra-processed foods have been linked to a number of health issues, such as an increased risk of heart disease, obesity, and type 2 diabetes (17Trusted Source, 18Trusted Source, 19Trusted Source).

SUMMARY
Cheesecakes tend to be high in calories and added sugar and some are highly-processed. Like all high calorie and high sugar desserts, it’s best to limit your intake of cheesecake and enjoy it only on occasion.

Healthier recipes for cheesecake lovers
If you’re a cheesecake lover, you may wonder whether you can make cheesecake a bit healthier by changing up the ingredients.

Also, some people may want cheesecake recipe options that better align with their dietary preferences, such as paleo or low carb.

Fortunately, there are a number of recipes that use lower amounts of sugar and swap in some more nutritious ingredients to create delectable cheesecake-inspired desserts.

And for those who can’t tolerate dairy, there are ways to make cheesecake dairy-free — and vegan, too!

Dairy-free cheesecake recipes
Many people love the taste of cheesecake but want or need to avoid dairy. Fortunately, there are ways to make creamy cheesecake without the dairy.

Keep in mind that just because a product is vegan or paleo, it doesn’t necessarily mean the food is “healthy.” Vegan products can contain just as many calories and grams of sugar as traditional cheesecake.

Here are some delicious dairy-free cheesecake recipes for those who can’t — or choose not to — consume dairy.

Paleo Cheesecake: This Paleo Cheesecake recipe is dairy-free and grain-free. It gets its creaminess from coconut milk and cashews and is a perfect choice for those following paleo diets.
Vegan Cheesecake: If you’re looking for a versatile vegan cheesecake recipe, try out this 7-Ingredient Vegan Cheesecake recipe. The simple recipe can be flavored with peanut butter, bourbon caramel sauce, or blueberries to suit different taste preferences.
Low-carb cheesecake recipes
For people following lower carb diets, cheesecake can be a dessert option, as long as it’s low in carbs and gets its sweetness from sugar alternatives like monk fruit.

These low carb desserts can be good options for those with diabetes as well.

Here are a couple of low-carb cheesecake recipes:

Keto cheesecake: This keto cheesecake recipe uses ingredients like almond flour, cream cheese, eggs, and monk fruit to create a delicious, low carb cheesecake. It provides just 5 net carbs per serving, making it a perfect choice for a sweet, keto-friendly treat.
No-bake keto cheesecake bites: If you’re not a fan of baking, try out these no-bake Keto Cheesecake Bites. They’re made with low carb ingredients and contain only 1 gram of net carbs per serving.
Although these recipes are helpful alternatives for those following specific diets or for people who want to cut back on added sugar, there’s nothing wrong with enjoying traditionally-made cheesecake once in a while.

If cheesecake is your favorite treat, then enjoy it! Just be sure to limit cheesecake in your diet as you would any other high calorie, sugary dessert.

SUMMARY
It’s possible to make cheesecake lower in carbs and use ingredients like cashews and coconut to make dairy-free versions.

The bottom line
Cheesecake is a creamy, sweet treat that’s traditionally made with ingredients like cream cheese, eggs, and sugar.

It’s high in calories, sugar, and fat, so it’s important to limit cheesecake in your diet, just as you would any dessert. However, there’s nothing wrong with enjoying this dessert from time to time as part of a healthy, well-rounded diet.

For those who want to experiment with lower carb, vegan, and paleo cheesecake recipes, there are plenty of recipes available online to suit these preferences.

Just one thing
Try this today: Looking for simple ways to cut back on added sugar? Check out this a.74rticle, which shares practical ways to reduce added sugar in your diet.

Last medically reviewed on July 15, 2022

Written by Jillian Kubala, MS, RD on July 15, 2022 — Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition
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NUTRITION
Do You Want a Big Booty? 19 Foods to Try
Foods that help make your butt bigger can include those high in dietary protein like salmon, eggs, legumes, and more.

A bigger, strong booty is helpful for multiple things: Climbing stairs, squatting with heavy weights, and a more comfortable seat. Some individuals strive to adopt a larger gluteal region purely for aesthetic reasons, too.

Contrary to what many people believe, getting a bigger butt starts in the kitchen.

Pairing regular exercise with a healthy diet full of glute-growing foods is one of the most effective strategies to help maximize results.

Certain foods may increase muscle growth, strength, and recovery to help you achieve the derrière of your dreams.

Here are 19 foods that can help you get a bigger booty.

Protein and muscle growth
If you’re looking to enlarge your butt, making a few modifications to your diet is the first step.

You should focus on growing your glutes, which are the muscles that make up your buttocks.

In particular, dietary protein is important for building and maintaining muscle mass — especially after exercise (1Trusted Source).

Other nutrients, such as carbs, healthy fats, and antioxidants, also promote muscle growth by fueling your cells, reducing exercise-induced inflammation, and enhancing recovery (2Trusted Source, 3Trusted Source, 4Trusted Source).

Pairing these nutritious foods with a regular workout routine can help amplify your results to get you a robust rear.

1. Salmon
   Salmon is a great source of protein, packing 20 grams into a single 4-ounce (100-gram) serving (5Trusted Source).

Fatty fish like salmon are also loaded with omega-3 fatty acids, which provide numerous health benefits.

Some research suggests that omega-3 fats reduce inflammation, which may expedite muscle recovery and growth (6Trusted Source).

One study in 44 older adults found that taking omega-3s for 6 months helped in decreasing muscle loss, compared with a control group. Omega-3 fatty acids may help you maintain muscle mass gain (7Trusted Source).

2. Flaxseed
   Flaxseed not only boasts a good amount of omega-3 fatty acids per serving, but it also contain high amounts of magnesium, phosphorus, and B vitamins (8Trusted Source).

Furthermore, adding flaxseed to your diet is a good way to boost your protein intake.

In fact, just 2 tablespoons (21 grams) of flaxseed provide around 4 grams of plant-based protein (8Trusted Source).

Increasing protein intake is essential to building muscle for a bigger behind (1Trusted Source).

3. Eggs
   Eggs are highly nutritious, providing plenty of selenium, vitamin B12, riboflavin, and phosphorus (9Trusted Source).

The B vitamins in eggs can help your body produce energy from your diet (10Trusted Source).

Each medium egg also supplies about 6 grams of protein, making this food an excellent addition to a high protein diet (11Trusted Source).

Additionally, leucine, an amino acid common in eggs, has been shown to stimulate muscle synthesis and reduce muscle protein breakdown. This may be especially beneficial for enhancing your bum size (12Trusted Source).

4. Quinoa
   Quinoa is a nutrient-rich seed that, when cooked, offers a whopping 8 grams of protein per 1 cup serving (13Trusted Source).

It also packs all nine essential amino acids, which you must obtain from your diet because your body can’t make them on its own (14Trusted Source).

Plus, it’s high in complex carbs, which can provide extra energy to fuel your workout.

During resistance training, consuming carbs alone or with protein can reduce muscle damage and increase glycogen storage to support endurance and energy levels (15Trusted Source).

Adding exercises that work your glutes and hamstrings into your workout will likely translate to a better behind.

5. Legumes
   Legumes are a family of plants that include beans, lentils, peas, and peanuts (16Trusted Source).

They’re generally high in protein, which can maximize muscle synthesis and boost the growth of your glutes.

For example, 1 cup (164 grams) of cooked chickpeas boasts nearly 15 grams of protein, while 1 cup (198 grams) of cooked lentils packs almost 18 grams (17Trusted Source, 18Trusted Source).

Legumes are also a good source of micronutrients like magnesium, which is involved in energy production and muscle contraction (16Trusted Source, 19Trusted Source).

6. Brown rice
   Brown rice provides the perfect balance of complex carbs and protein, with over 5 grams of protein per cooked cup (202 grams) (20Trusted Source).

What’s more, protein powder made from this grain is a great choice for those who need an extra protein boost.

In an 8-week study of 24 people, taking a rice protein supplement daily after resistance training improved body composition and exercise performance (21Trusted Source).

Brown rice is also high in branched-chain amino acids (BCAAs). These are broken down directly into your muscles for a quick source of energy (22Trusted Source).

Studies show that BCAAs can reduce muscle soreness and fatigue, increase muscle protein synthesis, and curtail muscle loss to help balloon your bum (23Trusted Source, 24Trusted Source, 25Trusted Source).

Another study found that individuals who consumed a drink with 5.6 grams of BCAAs after their resistance workout had a 22% greater increase in muscle protein synthesis than those who consumed a placebo drink (26Trusted Source).

7. Protein shakes
   Protein shakes are a great choice for a healthy post-workout snack.

Whey protein, a type of protein found in milk, can also promote muscle growth and recovery after workouts (27Trusted Source, 28Trusted Source).

Enjoy it or other protein powders after your workouts by blending them with milk, fruits, and veggies to bump up your shake’s butt-boosting benefits.

8. Avocados
   In addition to this flavorful fruit’s supply of healthy fats, protein, and fiber, it is rich in vitamin C, potassium, vitamin B6, and magnesium (29Trusted Source).

Avocados are also high in antioxidants, including carotenoids like lutein, zeaxanthin, and cryptoxanthin (30Trusted Source).

Some research suggests that antioxidants may reduce exercise-induced muscle damage, soreness, and inflammation to speed up recovery time (2Trusted Source).

Plus, avocados are rich in potassium, another important nutrient involved in muscle contraction (30Trusted Source, 31Trusted Source).

9. Milk
   Packing nearly 8 grams of protein into each cup (244 g), milk is an excellent snack after hitting the gym (32Trusted Source).

This beverage contains both slow- and fast-digesting proteins that supply your muscles with a steady stream of amino acids after your workout (33Trusted Source).

Research shows that drinking milk after exercise can enhance post-exercise muscle protein synthesis and rehydration, restore depleted energy, and reduce muscle soreness (34Trusted Source).

One study found that males who drank high protein dairy milk during 6 weeks of resistance training increased lean mass, strength, and power compared to a placebo group (35Trusted Source).

Research has also found that drinking milk after working out helps increase your body’s efficiency in using amino acids to support protein synthesis, which is especially important when it comes to growing your heinie (36Trusted Source).

10. Pumpkin seeds
    Pumpkin seeds are a delicious and nutritious snack option for a balanced, booty-building diet.

Just 1 ounce (28 grams) offers 8.5 grams of protein, alongside an array of healthy fats, fiber, manganese, iron, and phosphorus (37Trusted Source).

These seeds are also rich in magnesium. They provide 40% of your daily needs in a single ounce (28 grams) (37Trusted Source).

Not only does your body use magnesium for muscle function and metabolism, but it may also need more of this nutrient after physical activity. This makes it even more important to get enough magnesium-rich foods in your diet (38Trusted Source).

11. Greek yogurt
    Greek yogurt is truly a nutritional powerhouse, boasting a good amount of calcium, vitamin B12, phosphorus, and riboflavin in each serving (39Trusted Source).

Compared with regular low fat yogurt, low fat Greek yogurt also contains nearly twice the amount of protein — with a whopping 24 grams in each cup (245 grams) (Trusted Source39Trusted Source, 40Trusted Source).

Like other dairy products, Greek yogurt provides both slow- and fast-digesting protein, which can aid muscle growth to enlarge your glutes.

One study found that consuming Greek yogurt as part of a 12-week training program improved muscle thickness, strength, and body composition more than a placebo for its 30 participants (41Trusted Source).

12. Tofu
    Tofu, which is produced from condensed soy milk, packs 10 grams of protein per 3.5 raw ounces (100 grams), plus a good amount of manganese, calcium, selenium, and phosphorus (42Trusted Source).

Soy protein from foods like tofu can be incredibly beneficial for broadening your backside.

In fact, one 30-day study showed that eating soy protein instead of casein, a type of milk protein, significantly increased muscle volume in 59 people with low physical activity (43Trusted Source).

13. Nut butter
    Nut butters like cashew, almond, and peanut butter all contain a hearty dose of healthy fats, as well as essential nutrients like vitamin E, magnesium, potassium, and calcium (44Trusted Source).

Each tablespoon (16 grams) also packs about 3.5 grams of protein, making nut butters an easy way to bump up the protein content of your favorite snacks (44Trusted Source).

Although more research is needed on nut butters, some studies suggest that adding nuts to your diet could promote muscle building.

For instance, a study in 10 people showed that eating 60 grams of ground almonds mixed with milk and sweetener to form a paste significantly improved exercise performance in cyclists compared to those who consumed a paste made with white bread instead of almonds (45Trusted Source).

Another study found that peanut protein powder consumption combined with 6 to 10 weeks of resistance training enhanced muscle hypertrophy and strength in older adults compared to a resistance training program alone (46Trusted Source).

14. Chicken breast
    Chicken breast is loaded with high quality protein, with about 24 grams in a 3-ounce (85-gram) serving (46Trusted Source).

Chicken is also rich in B vitamins, such as niacin and vitamins B6 and B12 (46Trusted Source).

Getting enough of these vitamins in your diet is crucial for promoting energy production to help fuel your workouts (47Trusted Source).

According to an 8-week study in 41 people, eating 46 grams of protein from chicken after working out led to significant increases in lean body mass, compared with a control group (48).

15. Cottage cheese
    Cottage cheese is made from fresh curds and has a mild flavor and moist texture.

It is very nutritious, supplying about 24 grams of protein per cup (220 grams), as well as plenty of phosphorus, vitamin B12, selenium, and riboflavin (49Trusted Source).

It’s also loaded with casein, a slow-absorbing milk protein that increases muscle synthesis that may help you get a bigger rump (50Trusted Source).

16. Tuna
    Tuna is an inexpensive and tasty way to increase your protein intake. One can of tuna (142 grams) has 27 grams of protein (51Trusted Source).

It also contains omega-3 fatty acids, which are important fats that you must get from your diet.

Along with several other health benefits like reduced risk of inflammatory diseases and depression, research shows that omega-3 fatty acid intake can help individuals make gains in muscle size and strength (51Trusted Source).

Research has found that omega-3 fatty acid ingestion can help prevent muscle mass loss and muscle wasting in older adults during periods inactivity. This can be helpful for maintaining your glorious glutes once you’ve built them (51Trusted Source, 52Trusted Source).

17. Potatoes
    Potatoes are rich in carbohydrates but low in calories, making them a great source of energy.

A half-cup of potatoes (78 grams) has 15.7 grams of carbs, and just 67.9 calories (53Trusted Source).

Potatoes may also help build and maintain muscle.

One study found that women in their young 20s who consumed potato protein combined with resistance training increased their muscle protein synthesis to a greater extent than a control group (54).

Muscle protein synthesis is responsible for building muscle mass, which can help increase the girth of your glutes.

18. Tomatoes
    Although it’s mostly water, one cup of diced tomatoes (245 grams) packs in a fair amount of potassium, protein, and calcium, which are all nutrients important for building muscle (55Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).

One study of over 250 adults found that high consumption of tomatoes is associated with a reduced decline in handgrip strength over a 3-year follow-up period, suggesting that tomatoes can be protective against age-associated muscle strength decline (56Trusted Source).

Other research has found that tomatidine, a compound found in both green and red tomatoes, stimulated skeletal muscle hypertrophy and increased strength in mice (57Trusted Source).

While more research is needed to fully understand the health benefits of tomatoes, tomato juice may be the perfect post-exercise recovery drink to help you build a better butt.

19. Tilapia
    Tilapia is an inexpensive and well-consumed white fish with an impressive amount of protein.

In 1 fillet (87 grams), it has 23 grams of protein in just 111 calories and a significant amount of magnesium, vitamin B12, phosphorus, and niacin (58Trusted Source).

Research shows that magnesium consumption is associated with increased handgrip strength and total body muscle mass (59Trusted Source).

Another important component of tilapia is omega-3 fatty acids.

One study found that supplementing 60 older adults with 4 grams per day of omega-3 fatty acids over 6 months increased muscle circumference, increased handgrip strength, and increased strength (60Trusted Source).

Adding tilapia to your diet is one way to ensure the gains you make at the gym stick.

The bottom line
Diet is one of the most important elements for gaining muscle and increasing the size of your buttocks.

However, keep in mind that these foods are unlikely to have much of an effect on their own.

Instead, they should be combined with resistance training targeting the glutes to boost muscle building and maximize results.

Incorporate these 19 foods to your diet, and watch your glutes grow.

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Last medically reviewed on July 14, 2022

Written by Rachael Link, MS, RD — Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — Updated on July 14, 2022
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NUTRITION
What Is Koginut Squash, and How Do You Cook It?
Basics
Nutrition
Benefits
Downsides
How to cook
Recipes
Bottom line
Koginut squash: a veggie with a unique name, an interesting history, and a growing following.

It’s a hybrid that’s only a few years old, but it combines the best things about kabocha squash and butternut squash into one single food.

Like other winter squashes, it’s loaded with nutrients — but unfortunately, due to how new it is, it may be difficult to find in some areas.

This article reviews koginut squash, its potential benefits, and how to cook it.

Nataša Mandić/Stocksy United
What is koginut squash?
Koginut squash is a hybrid that is made from butternut squash and kabocha squash.

It combines some of the best qualities of both squash, leading to a plump, creamy-textured squash (like kabocha) with a sweet taste and an edible skin (like butternut).

Its soft outer skin makes it easy to slice and hastens cooking time compared with hard-skinned winter squashes like kabocha and acorn squash, so it is quickly becoming a popular choice.

Koginut squash was first developed in 2018 at Row 7 Seeds in New York, but it is now available across the United States (1).

SUMMARY
Koginut squash is a new hybrid between butternut squash and kabocha squash. It has a creamy texture, a sweet taste, and a thin edible skin.

Nutritional profile
Koginut squash is similar in nutrient content to other squashes, like butternut, kabocha, and acorn.

However, official nutrient information for this hybrid squash isn’t available, so we’ve used the nutrition information for raw winter squash here. One cup (140 grams) contains (2Trusted Source):

Calories: 36 calories
Protein: 1 gram
Fat: 0 grams
Carbs: 9 grams
Fiber: 1 gram
Riboflavin: 12% of the Daily Value (DV)
Vitamin A: 66% of the DV (as carotenoids, which can be converted to vitamin A in the body)
Vitamin C: 14% of the DV
Vitamin E: 10% of the DV
Copper: 20% of the DV
Potassium: 10% of the DV
In addition to the nutrients listed above, koginut squash likely contains smaller quantities of several other vitamins and minerals.

SUMMARY
Koginut squash, like other winter squashes, contains several vitamins and minerals. However, since it’s such a new hybrid, official nutrition information is not yet available.

Benefits of koginut squash
One of the major benefits of koginut squash in comparison to other winter squashes is that it’s much easier to cook.

Varieties like acorn squash have thick, hard skins that can be difficult to cut into, causing the squash to cook more slowly, but koginut squash — like butternut squash — has a thin, edible skin that cuts easily and cooks quickly.

However, like other squashes, koginut squash is rich in important nutrients, including potassium and vitamin C.

Potassium is necessary for heart and muscle function and may help reduce your blood pressure, while vitamin C provides a number of immune, antioxidant, and skin benefits (3Trusted Source, 4Trusted Source).

It also contains carotenoid antioxidants, which your body can convert into vitamin A. Additionally, it provides 10% of the DV of vitamin E, a fat-soluble vitamin that helps support hair, skin, and nail health (5Trusted Source, 6Trusted Source).

SUMMARY
Koginut squash is much easier to cook than winter squashes with thick, hard skins like acorn and kabocha squash. Additionally, it’s low in calories and a good source of several nutrients.

Any downsides?
Koginut squash may be hard to find in some parts of the U.S. You are more likely to find the squash at local farmers’ markets or grocery stores in larger metro areas than more rural areas.

Koginut squash, like other squashes, is rich in potassium as well.

Although potassium is essential, some people — notably, those with heart or kidney problems — may be instructed to limit their potassium intake. If this applies to you, you’ll need to limit how much koginut squash you eat (7Trusted Source, 8Trusted Source).

It’s a good idea to talk with a healthcare professional like a physician or registered dietitian if you’re unsure how much potassium is safe for you to consume.

SUMMARY
Koginut squash may be hard to find in some areas. It’s also high in potassium, so if you’re required to restrict potassium intake due to a medical condition, you’ll need to be careful about how much you eat.

How to cook it
Most people roast koginut squash in the oven, but you can cook it any way you would cook other winter squashes.

Here’s how to roast it:

Preheat the oven to 400 ºF (205 ºC).
Slice the koginut squash in half lengthwise and scoop out all of the seeds. You could also cut it into smaller pieces, such as wedges or cubes, if you wish.
Brush the squash with olive oil and sprinkle with salt and pepper to taste.
Bake koginut squash halves for roughly 45 minutes to 1 hour. The squash is done when it is tender. If you sliced the squash into wedges or cubes, it should be done cooking in 30–35 minutes.
From here, you can use the cooked koginut squash as a standalone side dish, as a base for soup, or as an addition to salad. Many people drizzle the squash with maple syrup or honey before eating it.

SUMMARY
The most common way to cook koginut squash is to roast it in the oven and drizzle it with syrup or honey before serving.

Koginut squash recipes
Here are some koginut squash recipes that you might enjoy:

Roasted Koginut Squash Salad
Vegan Curried Koginut Squash Soup
Creamy Squash Mac and Cheese with Feta
Roasted Koginut Squash and Persimmon-Pomegranate Salsa
However, you can easily use koginut squash as an alternative to acorn squash, kabocha squash, or butternut squash in any recipes that call for these squashes, thanks to their similar texture and flavor.

SUMMARY
These recipes all highlight koginut squash, but you can also use koginut squash in place of acorn squash, butternut squash, or kabocha squash in any recipe.

The bottom line
Koginut squash is a hybrid squash combining kabocha squash and butternut squash. It has the silky texture of kabocha with the sweetness and edible skin of butternut.

The squash is rich in several nutrients, but people who need to restrict potassium will need to limit how much of it they consume.

The squash is often roasted and drizzled with maple syrup, but it can be used instead of butternut, kabocha, or acorn squash in nearly any recipe.

If you can find it at a local grocery store or farmers’ market, it’s definitely worth a try.

Just one thing
Try this today: Hybrid foods are often confused with genetically modified organisms (GMOs). Hybrids are bred through natural reproductive processes, while GMOs are created using human-made technologies. Learn more about GMOs, including what they are and how they’re made, here.

Last medically reviewed on July 14, 2022

Written by SaVanna Shoemaker, MS, RDN, LD on July 14, 2022 — Medically reviewed by Grant Tinsley, Ph.D., CSCS,*D, CISSN, Nutrition
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NUTRITION
What Is Tatsoi? All About This Nutritious Green
What is tatsoi?
Nutrition
Benefits
Downsides
How to buy
Recipes
Bottom line
Though many people have never heard of tatsoi, this vibrant veggie is well worth adding to your shopping list.

Not only is it highly nutritious, but it also boasts a slightly sweet, earthy flavor that works well in many different dishes.

This article will take an in-depth look at tatsoi, including its nutritional value and potential health benefits, along with some easy ways to add it to your diet.

GomezDavid/Getty Images
What is tatsoi?
Tatsoi is a type of leafy green vegetable that is closely related to bok choy.

Like bok choy, tatsoi is a member of the mustard family and is known by its scientific names, Brassica rapa subsp. narinosa or Brassica rapa var. rosularis (1Trusted Source).

Tatsoi sometimes goes by other names, including tat soy, spoon mustard, and rosette bok choy.

It features green, spoon-shaped leaves that appear similar to romaine lettuce, along with a crisp stem that has a slightly bitter flavor.

Tatsoi is a vibrant and versatile ingredient that can be enjoyed in a variety of recipes, ranging from salads to soups and side dishes.

Similar to other leafy greens, it’s highly nutritious and makes a great addition to a healthy, well-rounded diet.

SUMMARY
Tatsoi is a type of leafy green that is closely related to bok choy. It features spoon-shaped leaves and a crisp stem, which can be enjoyed in many different dishes.

Nutritional profile of tatsoi
Tatsoi is low in calories but high in fiber and a variety of other essential vitamins and minerals.

In fact, Brassica vegetables, including tatsoi, are a particularly great source of vitamin A. Vitamin A is an important nutrient that plays a key role in immune function and maintaining healthy vision (2Trusted Source, 3Trusted Source).

Plus, they are rich in vitamin E, a micronutrient that acts as an antioxidant to help protect cells against harmful compounds known as free radicals (2Trusted Source, 4Trusted Source).

What’s more, they also provide a good amount of calcium in each serving, which helps strengthen the bones and supports nerve and muscle function (2Trusted Source, 5Trusted Source).

Additionally, tatsoi and other Brassica vegetables contain sulfur-rich compounds that have been associated with a multitude of health benefits, including sulforaphane (6Trusted Source).

SUMMARY
Tatsoi contains several beneficial nutrients, including vitamin A, vitamin E, and calcium. It is also a good source of sulfur-rich compounds like sulforaphane, which has been studied for its health-promoting properties.

Potential health benefits of eating tatsoi
Thanks to its impressive nutrient profile, tatsoi may offer several health benefits.

May support heart health
Tatsoi is a type of leafy green and is classified as a cruciferous vegetable, which is a family of vegetables that also includes broccoli, kale, cabbage, and cauliflower (7).

Studies show that increasing your intake of nutrient-dense vegetables like tatsoi can benefit heart health.

For example, one study in older women showed that consuming a higher amount of cruciferous vegetables was linked to decreased plaque buildup in the arteries (8Trusted Source).

Another review of 8 studies found that increased intake of leafy greens was associated with a 16% lower risk of heart disease (9Trusted Source).

What’s more, a review of 17 studies concluded that people who consumed more leafy green vegetables had a lower risk of heart disease, stroke, and other conditions that could damage the heart (10Trusted Source).

May protect against diabetes
Tatsoi can be a great addition to a balanced diet to promote better blood sugar management and potentially help prevent diabetes.

That’s because it’s rich in fiber, which can slow the absorption of sugar in the bloodstream to help stabilize blood sugar levels (11Trusted Source, 12Trusted Source).

Additionally, tatsoi and other cruciferous vegetables contain beneficial compounds like sulforaphane, which has been shown to help protect against diabetes-related complications in some animal studies (13Trusted Source, 14Trusted Source, 15Trusted Source).

Not only that, but increased intake of cruciferous vegetables has also been tied to a lower risk of developing type 2 diabetes in some studies (16Trusted Source).

In fact, one study even found that people who consumed the highest amount of cruciferous vegetables were 18% less likely to develop type 2 diabetes over a period of at least 10 years compared with those who consumed the lowest amount (17Trusted Source).

May have cancer-fighting properties
Tatsoi contains several compounds that could help slow the growth and spread of cancer cells.

In particular, sulforaphane has been shown to block the growth of several types of cancer cells in test-tube studies, including breast, prostate, lung, stomach, skin, and bladder cancers (18Trusted Source).

In addition to sulforaphane, other compounds found in tatsoi — including allyl isothiocyanate, benzyl isothiocyanate, and phenethyl isothiocyanate — have been researched for their potential cancer-fighting effects in test-tube studies (19Trusted Source, 20Trusted Source, 21Trusted Source).

What’s more, increased intake of cruciferous vegetables has even been linked to a lower risk of several types of cancer as well, including stomach, ovarian, lung, and pancreatic cancer (22Trusted Source, 23Trusted Source, 24Trusted Source, 25Trusted Source).

However, we need more studies in humans that evaluate the cancer-fighting properties of tatsoi specifically before we can draw any strong conclusions.

SUMMARY
Some research suggests that leafy greens and cruciferous vegetables, including tatsoi, could help support heart health, protect against diabetes, and slow the growth of cancer cells. Still, we need more research into how tatsoi may benefit humans.

Potential downsides of eating tatsoi
Though tatsoi may offer several health benefits, there are also a few downsides to consider.

For starters, tatsoi contains goitrogens, which are compounds that can interfere with thyroid function (26Trusted Source, 27Trusted Source).

However, according to one review, the amount of goitrogens in a typical serving of commercial varieties of Brassica rapa, such as tatsoi, is far lower than the amount needed to affect thyroid function (27Trusted Source).

Furthermore, because cooking inactivates the specific enzyme involved in converting progoitrin to goitrin, consuming cooked tatsoi in moderation as part of a healthy diet is unlikely to have any effect (26Trusted Source).

Additionally, people who take blood thinners like Warfarin are also sometimes advised to maintain a consistent intake of leafy green vegetables due to their vitamin K content (28Trusted Source).

Note that this doesn’t mean that you need to avoid tatsoi or leafy greens altogether if you’re taking blood thinners. Instead, you should avoid significant changes in how much of them you eat to prevent interactions with your medications (28Trusted Source).

SUMMARY
Although tatsoi contains goitrogens, it is unlikely to affect thyroid function when enjoyed in moderation. People taking blood thinners should maintain a consistent intake of tatsoi and other leafy greens rich in vitamin K.

How to buy tatsoi
Tatsoi is featured in many salad mixes and is often sold with other leafy greens, such as spinach, kale, and bok choy.

It is sometimes available at certain grocery stores, specialty shops, and farmers’ markets, though it may not be as easy to find as other greens.

The leaves of tatsoi are the most widely used in recipes, though other parts, such as the stalk and flower buds, are edible as well.

When shopping for tatsoi, be sure to look for leaves that are deep green in color and free of bruises, discoloration, or yellowing.

If you’re not ready to use the leaves right away, simply wrap them in a damp paper towel, store in a container or sealed plastic bag, and place in the refrigerator for up to five days.

SUMMARY
Tatsoi can be found in many salad mixes or purchased at certain grocery stores and farmers’ markets. You should look for leaves that are deep green and free of blemishes and store in the fridge for up to 5 days.

How to use tatsoi (plus recipes)
With its sweet and tangy taste, tatsoi is a versatile ingredient that can be enjoyed raw or cooked in many recipes.

It works particularly well in salads, either alone or mixed with other greens like spinach, kale, and arugula.

It can also be steamed with a bit of olive oil or sautéed and added to stir-fry dishes, soups, or side dishes.

Here are a few recipes you can try to add this leafy green to your diet:

Easy Sesame-Ginger Noodle Soup
Spicy Stir-Fried Tatsoi
Tatsoi and Hoisin Salmon Stir-Fry
Vegan Cream of Leafy Greens Soup
Tatsoi Salad with Sesame-Ginger Dressing
SUMMARY
Tatsoi can be eaten raw, steamed, or sautéed. It can be swapped in for other greens in salads and added to soups, stir-fry dishes, and sides using some of the recipes above.

The bottom line
Tatsoi is a leafy green and cruciferous vegetable that is closely related to bok choy.

It is a highly nutritious veggie that may support heart health, protect against type 2 diabetes, and slow the growth of certain types of cancer cells.

Plus, it’s also versatile and can be enjoyed raw or cooked in a wide range of recipes, including soups, salads, stir-fry dishes, and more.

Just one thing
Try this today: If you’re feeling creative, you can try adding tatsoi to pesto to bump up the flavor and nutrition profile. Simply blend tatsoi leaves with garlic, fresh basil, olive oil, salt, pine nuts, and Parmesan cheese. Enjoy on pizza, pasta dishes, soups, sandwiches, and roasted veggies!

Last medically reviewed on July 13, 2022

Written by Rachael Link, MS, RD on July 13, 2022 — Medically reviewed by Sade Meeks, MS, RD, Nutrition
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