Food & Nutrition

Finding the Perfect Cup: A Beginner’s Guide to Tea

Anonymous — Thu, 22 Jan 2026 16:02:33 +0000

Finding the Perfect Cup: A Beginner’s Guide to Tea Anonymous (not verified) Thu, 01/22/2026 - 16:02

So you’re ready to become a tea connoisseur, but you don’t know where to start? Well, you’re in luck! We’re big fans of the art of drinking tea, and we’ve compiled everything you need to know about tea, including types, origins, caffeine content, and how to prepare the perfect cup. By the end of this post, you’ll be ready to take on the world, one cup of tea at a time.

Tea History & Facts

Black Tea

Black tea has been enjoyed in China since at least the 16th century. This classic tea is created by rolling tea leaves and allowing them to oxidize. The resulting flavor is bold, hearty, and slightly bitter. Black tea contains the most caffeine of all tea types, about 40-60 mg per cup, which is roughly half the amount found in a cup of coffee.

White Tea

White tea originated during the Tang Dynasty in China (618-907 A.D.). Initially a delicacy for royalty, white tea eventually became accessible to the masses and is now enjoyed by many for its mild, subtly sweet, and delicate flavor. White tea contains a minimal amount of caffeine, about 10-15 mg per cup, making it suitable for enjoyment throughout the day.

Green Tea

Green tea became popular among the general public in China during the 1400s, though its origins date back to 2737 BC. Predominantly produced in China and Japan, green tea is celebrated worldwide for its smooth and fresh taste and numerous health benefits, including potent antioxidant properties attributed mainly to epigallocatechin gallate (EGCG), a polyphenol found in green tea. It is also consumed to boost energy levels and support weight management.

Herbal Tea

Tea and herbs have both been integral to Chinese culture for thousands of years, leading to the natural fusion found in herbal tea. Today, herbal teas are crafted using dried fruits, herbs, and flowers, and are particularly favored for their absence of caffeine. Rooibos tea and chamomile tea are among the many popular herbal teas.

Oolong Tea

Although only 2 percent of the world's tea consumption is oolong tea, this exquisite variety deserves more recognition. Known for its delicate, sweet, and smooth flavor, oolong tea has been enjoyed since the 16th century. It is processed through a method of fermentation and oxidation, which gives the leaves a distinctive yellow surface with a reddish edge.

Pu’erh (Pu’er) Tea

Pu’erh (pu’er) tea, cultivated in China since the Han Dynasty (25-220 CE), can be either black or green. This aged tea is known for its rich and earthy flavor. Pu’erh was once banned in the United States, and its cultivation remains a closely guarded secret in China. Black Pu'erh tea typically has 60 to 70 milligrams of caffeine per cup, while green pu'erh has between 30 to 40 milligrams.

Yerba Maté Tea

If you're a coffee enthusiast looking to broaden your tea collection, consider trying yerba maté. Known for its bold, coffee-like flavor and containing 85 mg of caffeine, yerba maté was discovered in South America in the 16th century. It is primarily harvested in Argentina, Brazil, or Paraguay, where it undergoes a process of blanching, drying, aging, and milling or cutting.

Rooibos Tea

Enjoyed for centuries by the people of the Cape of South Africa, rooibos tea is a caffeine-free option harvested from a red bush plant. It is known for its sweet and nutty flavor and is often enjoyed with fruit or cinnamon.

Moringa Tea

Moringa oleifera, found mostly in North India but also in parts of Asia, Africa, and South America, has been valued for its rich antioxidant content and bioactive plant compounds for thousands of years. Moringa tea is made by steeping dried leaves in hot water for several minutes, offering a subtle and sweet taste.

Mushroom Teas

In the East, mushroom teas have been consumed for thousands of years, and recently, Western wellness enthusiasts have started to appreciate their stress-reducing, immune-boosting properties. Popular varieties include reishi and chaga. Reishi, which grows in hot and humid Asian regions, has a bitter flavor, while chaga, found on birch trees across the northern hemisphere, offers an earthy taste with a hint of bitterness.

Loose-Leaf vs. Tea Bags—Which Is Better?

Whether you prefer your tea loose leaf or from a tea bag, both forms have plenty to offer. Tea bags provide a convenient way to enjoy tea anytime, anywhere, though the tea is often more finely ground than loose leaf, possibly leading to a more astringent brew if not brewed correctly. Loose leaf tea aficionados often cite a fuller, richer flavor and greater health benefits. It's important to consider that some tea bags contain bleached material or fine plastic mesh, which could impact the quality and biodegradability of the tea. Always check for high-quality, eco-friendly options.

10 Tea Preparation Tips

1Try Organic: Opting for organic tea not only benefits your health but also the environment, offering the pure flavors of tea grown without pesticides.

2Measure Your Leaves: When using loose-leaf tea, it's crucial to measure accurately. An 8-ounce cup of water usually requires 1-2 teaspoons of leaves, though this may vary by tea type. Always read the label for guidance.

3Use the Right Tools: For those who prefer loose-leaf tea, strainers and infusers are essential. Strainers sit on top of the mug for easy steeping, while infusers contain the leaves within a tea ball or creatively shaped container, often made of mesh or stainless steel.

4Watch the Water: Always use cold, filtered water for brewing. For optimal results, start with fresh water for each brew rather than reboiling previously used water.

5Temperature Is Key: The ideal brewing temperature varies by tea type. Water should be boiled for black, herbal, oolong, pu’erh, yerba maté, and rooibos teas, while green and white teas should be brewed at lower temperatures.

6Timing Matters: Most teas require at least three minutes of steeping to achieve the desired flavor. Over-steeping can make some teas taste bitter. Herbal and rooibos teas generally need the longest steeping time.

7Consider Skipping the Milk: Milk can alter the effects of tea by binding the milk proteins with the polyphenols, thereby reducing the antioxidant benefits. If you prefer milk in your tea, add it just before drinking to preserve the maximum antioxidant content. When in doubt, leave it out.

8Add Flavor, Enhance the Benefit: Incorporating a squeeze of lemon can enhance your tea’s antioxidant potential, thanks to the vitamin C. Lemon pairs well with white tea, while oolong and herbal teas can be sweetened with honey or agave.

Popular tea additions include agave, honey, lemon, basil, ginger, cayenne pepper, cinnamon, mint leaves, peppermint oil, lavender oil, and coconut oil.

9Reduce, Reuse, Re-Steep: Don’t discard your leaves after one use—many loose-leaf teas can be re-steeped multiple times. Rooibos and herbal teas can be re-steeped 1-3 times; green, black, white, oolong, and yerba mate teas 2-5 times; and pu-erh up to 10 times.

10Store Correctly: Store your teas in an airtight container, keeping them in a cool, dark place away from sunlight and strong-smelling foods like cheese, onions, and spices, which can alter the flavor of the tea.

Now that you have a thorough understanding of tea types, brewing methods, caffeine content, and more, you're equipped to embark on your lifelong tea journey. If you found this article helpful, you might also enjoy Infused Water Recipes and Benefits and 14 Adaptogenic Herbs for Healthy Stress Support.

Also, tell us in the comments below—What’s your favorite tea? How do you prepare it? And be sure to sign up for BubbForest Health emails for our best promotions and expert advice delivered straight to your inbox.

About Lindsey Toth, MS, RD

Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for pie. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.

Sources

¹6 Science-Based Health Benefits of Moringa oleifera. Healthline. https://www.healthline.com/nutrition/6-benefits-of-moringa-oleifera

² Ali K.Atouia, Ali K., et. al. Food Chemistry. Volume 89, Issue 1, January 2005, Pages 27-36. Science Direct. https://www.sciencedirect.com/science/article/pii/S0308814604001670

³ 6 Benefits of Reishi Mushroom (Plus Side Effects and Dosage). Healthline. https://www.healthline.com/nutrition/reishi-mushroom-benefits#section1

⁴ What Are Chaga Mushrooms and Are They Healthy? Healthline.

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Surprising Benefits of Chocolate Your Delicious Health & Wellness Ally

Anonymous — Thu, 22 Jan 2026 16:02:33 +0000

Surprising Benefits of Chocolate Your Delicious Health & Wellness Ally Anonymous (not verified) Thu, 01/22/2026 - 16:02

Food & Nutrition

Who doesn't love chocolate? It's smooth, creamy, and undeniably one of life’s simple pleasures.

For some, however, chocolate is more than just a tasty treat—it's a health and wellness aid offering surprising benefits, including those for your hair, skin, and beyond.

Chocolate also provides several other perks, such as supporting healthy cholesterol levels within the normal range, enhancing cognitive function, and delivering a substantial antioxidant infusion.

Sound too good to be true? Grab a bag of chocolate cacao nibs and get ready to explore the fantastic health and wellness benefits of chocolate.

Chocolate is a Source of Certain Nutrients

Before delving into the specific health benefits of chocolate, let’s briefly review some common nutrients found in both milk and dark chocolate. Both types provide protein, potassium, calcium, and much more.

Milk Chocolate Per 25g

1.91 g protein
14.85 g carbohydrates
.59 mg iron
52 mg phosphorus
93 mg potassium
47 mg calcium

Milk chocolate also contains 134 calories and 7.42 grams of fat per serving.

Dark Chocolate (70-85% cacao solids) per 25g

1.95 g protein
11.47 g carbohydrates
2.98 mg iron
57 mg magnesium
77 mg phosphorus
179 mg potassium
18 mg calcium

Dark chocolate with 70-85% cacao solids also contains 150 calories and 10.66 grams of fat.

Delivers Free Radical-Neutralizing Antioxidants

Every time you take a bite of chocolate, you’re providing your body with essential antioxidants. According to one study, chocolate contains more antioxidant flavonoids and polyphenols than fruit juice.¹Polyphenols are particularly effective at neutralizing free radicals in the body, which can cause damage like oxidation and potentially lead to health concerns if unchecked.

Supports Heart Health

Go ahead, sip on an occasional cup of hot cocoa or break off a corner of that chocolate bar because it might just benefit your heart. Indeed, studies have shown that the antioxidants in chocolate may help protect arteries from free radical damage and oxidation.²

Further studies have explored the role of antioxidant flavonoids in chocolate in supporting healthy levels of lipoprotein (LDL) oxidation.³

Boosts Brain Function

If your brain needs a boost, chocolate can help. Numerous studies have investigated the effects of chocolate on the mind, yielding positive results. For instance, one study found that individuals given high-flavonol cocoa for five days showed increased blood flow to the brain.⁴

Additional research on the impact of chocolate on the brain has demonstrated cognitive-boosting benefits for elderly chocolate consumers. One study, in particular, found that chocolate consumption improved cognitive function in adults aged 70-74.⁵

Moreover, chocolate contains energy-enhancing stimulants such as caffeine and theobromine, which contribute to improved brain function in the short term and support a healthy mood.⁶

Promotes Healthy Blood Pressure Already Within the Normal Range

Chocolate has been the subject of a wide array of scientific studies for its potential to support healthy blood pressure levels already within the normal range. These studies include those on white chocolate, polyphenol-rich dark chocolate, and milk chocolate, leading to some very intriguing conclusions.

An 8-week study reported that individuals consuming high polyphenol dark chocolate showed significant support for healthy blood pressure levels compared to those consuming the same 25g dose of white chocolate.⁷

Another study closely examined the polyphenol activity in chocolate and found that it has been shown to inhibit specific enzymes, which can support healthy blood pressure.⁸

A third study suggested that the flavonoid content may support cellular function within the arteries, contributing to healthy blood pressure within the normal range.⁹

Promotes Healthy Cholesterol Levels Already Within the Normal Range

There’s good cholesterol, known as high-density lipoprotein (HDL), and bad cholesterol, which is low-density lipoprotein (LDL). Although LDL comprises a large portion of the body's cholesterol, high levels of it can be concerning. HDL, on the other hand, is crucial for supporting lower cholesterol levels.

By incorporating chocolate into their routine, researchers believe that individuals may help promote healthy cholesterol levels within the normal range. Some studies have indicated that the plant sterols and cocoa flavonoids in dark chocolate were effective in supporting healthy levels of LDL cholesterol.¹⁰

Beauty-Boosting Benefits of Chocolate

Since health and beauty often go hand-in-hand, it’s no surprise that a health booster like chocolate may also enhance your appearance. Here are four ways in which chocolate can elevate your beauty game.

Offers Antioxidant Protection

The same antioxidant flavanols in chocolate that contribute to the health benefits mentioned above may also support healthy skin. Antioxidants help protect against oxidative damage caused by harmful free radicals and environmental factors while helping combat signs of skin aging.¹¹

Supports Skin Hydration

Chocolate is a source of vitamins and minerals that impart skin-boosting benefits and may also help support skin hydration. More research is needed, but there is some evidence suggesting that chocolate supplementation could potentially enhance collagen health as well as skin elasticity and hydration.^{12, 13}

Offers Stress Relief

The effects of daily stress can impact both your appearance and your overall health. Whether it’s puffy skin under your eyes, poor digestion, or the many other ways stress can affect how you look and feel, chocolate may help fight stress. It can aid in reducing stress levels by supporting the inhibition of stress hormones.¹⁴Additionally, the magnesium content in chocolate is beneficial, as magnesium is a well-known mood booster with stress-fighting properties.¹⁵ Read Magnesium for Mood, Anxiousness and Stress to learn more.

Promotes Healthy Hair & Scalp

Did you know dark chocolate also supports hair health, making it look shiny and voluminous? This delicious treat can help your hair look its best. Minerals in chocolate are excellent for nourishing hair health, each in their unique way.

For instance, iron is vital for promoting oxygen transport to your cells. Some studies have linked iron deficiency to hair loss.¹⁶Zinc, meanwhile, is essential for tissue growth and repair. Proper zinc intake, according to studies, may boost hair growth and overall health.¹⁷

Discover first-hand the health-boosting power of chocolate with chocolate cacao nibs. Make sure to sign up for BubbForest Health Emails to get expert advice and our best promotions delivered straight to your inbox.

About Lindsey Toth, MS, RD
Registered Dietitian, BubbForest Health Products

Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition and, ultimately, led her to BubbForest Health.

Sources

¹BioMed Central. 10 February 2011. https://www.sciencedaily.com/releases/2011/02/110207073748.htm

²Vlachopoulos, et al. Curr Hypertens Rep. 2006 Jun; 8(3):205-11. US National Library of Medicine National Institutes of Health. https://www.ncbi.nlm.nih.gov/pubmed/17147918

³Kwok CS, Boekholdt SM, Lentjes MAH, et al Heart 2015;101:1279-1287. https://heart.bmj.com/content/101/16/1279

⁴Francis, et al. J Cardiovasc Pharmacol. 2006; 47 Suppl 2:S215-20. US National Library of Medicine National Institutes of Health. https://www.ncbi.nlm.nih.gov/pubmed/16794461

⁵Eha, et al. The Journal of Nutrition, Volume 139, Issue 1, January 2009, Pages 120–127. https://academic.oup.com/jn/article/139/1/120/4750870

⁶Smit, et al. Psychopharmacology (Berl). 2004 Nov; 176(3-4):412-9. Epub 2004 May 5. US National Library of Medicine National Institutes of Health. https://www.ncbi.nlm.nih.gov/pubmed/15549276

⁷Rostami, et al. ARYA Atheroscler. 2015 Jan; 11(1):21-9.Polyphenol-Rich. US National Library of Medicine National Institutes of Health. https://www.ncbi.nlm.nih.gov/pubmed/26089927

⁸Murillo, et al. Curr Pharm Des. 2017;23(17):2444-2452. doi: 10.2174/1381612823666170329144307. US National Library of Medicine National Institutes of Health. https://www.ncbi.nlm.nih.gov/pubmed/28356040

⁹d'El-Rei, et al. Int J Hypertens. 2013;2013:985087. doi: 10.1155/2013/985087. Epub 2013 Mar 5. US National Library of Medicine National Institutes of Health. https://www.ncbi.nlm.nih.gov/pubmed/23533716

¹⁰Allen, et al. J Nutr. 2008 Apr; 138(4):725-31. US National Library of Medicine National Institutes of Health. https://www.ncbi.nlm.nih.gov/pubmed/18356327

¹¹ Fernández-García, et al. 2014 Sep; 5(9):1994-2003. doi: 10.1039/c4fo00280f. US National Library of Medicine National Institutes of Health. https://www.ncbi.nlm.nih.gov/pubmed/24964816

¹²Scapagnini, et al. Nutrients > v.6(8); 2014 Aug > PMC4145303. US National Library of Medicine National Institutes of Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4145303/

¹³Mogollon, et al. Nutr J > v.13; 2014 > PMC4082621. US National Library of Medicine National Institutes of Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082621/

¹⁴Sunni, et al. Int J Health Sci (Qassim) > v.8(4); 2014 Oct > PMC4350893. US National Library of Medicine National Institutes of Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4350893/

¹⁵10 Evidence-Based Health Benefits of Magnesium. https://www.healthline.com/nutrition/10-proven-magnesium-benefits#section3

¹⁶Shrivastava, SB. Indian J Dermatol Venereol Leprol. 2009 Jan-Feb; 75(1):20-7; quiz 27-8. US National Library of Medicine National Institutes of Health. https://www.ncbi.nlm.nih.gov/pubmed/19172026

¹⁷Yanagisawa, Zasshi. 2008 Mar; 128(3):333-9. US National Library of Medicine National Institutes of Health. https://www.ncbi.nlm.nih.gov/pubmed/18311051

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12 Best Teas for Wellness, Energy, Sleep, Calm and Digestion

Anonymous — Thu, 22 Jan 2026 16:02:33 +0000

12 Best Teas for Wellness, Energy, Sleep, Calm and Digestion Anonymous (not verified) Thu, 01/22/2026 - 16:02

Food & Nutrition

Top 12 Wellness Teas

Pinpointing its exact origin is difficult, but historians estimate that tea was discovered more than 5,000 years ago in Southeast China, Tibet, or Northern India. Although accounts of its earliest usage are more based on legend than verifiable historical fact, tea is enjoyed throughout the world and, in some cases, has become a part of the fabric of various cultures that cherish its many virtues.

From Japanese tea ceremonies to afternoon tea in Great Britain, the various ways in which societies worldwide incorporate their own ingredients and recipes to make tea highlight the unique importance we place on this wonderful beverage.

Why the affinity for tea? Enjoying a comforting cup of tea helps us socialize, relax, and warm ourselves. Certain types of tea even help us stay energized.

Plus, many teas have antioxidant properties and are made from the same plant sources as herbal supplements, giving us another way to enjoy the benefits of herbs.

Let’s take a look at some of the best teas for wellness and the health benefits they offer.

Best Teas for Energy

While many people turn to tea as a nice way to kick back and unwind, others are looking to boost their energy so they can power through the day. Here are three energy-enhancing teas to help you feel alert and focused:

Green Tea

There’s a lot to like about green tea and the benefits it can deliver. It’s packed with antioxidant polyphenols that fight free radicals, and research says it may help promote cardiovascular health and support cognitive function, all while giving you an energy boost!¹

The energizing effects of green tea are due in part to its caffeine content, but that’s not all. According to studies, the catechin polyphenols in green tea play a role in increasing energy.²

Black Tea

Rich in antioxidants, black tea is one of the most-consumed teas on the planet. Black tea contains caffeine and is great for an energy boost, but studies show that compounds in black tea may have an insulin-enhancing effect, leading to an additional boost to energy beyond the effects of caffeine.³ Insulin helps carry sugar within the body to muscles where it can be used as energy.

Matcha Tea

As one of the best energy- and antioxidant-boosting teas out there, matcha is among our favorites. Matcha tea is made from the same plant other green teas are made from (Camellia sinensis), but it’s made by finely grinding the leaves to a mixable powder.

Since you’re consuming the whole leaf instead of just steeping it, you get more of the beneficial compounds from the tea leaves, including L-theanine, which supports a wakeful calmness. Research has shown that matcha tea promotes cognitive function, alertness, and improved mental processing, and its antioxidant properties support overall wellbeing.⁴

Best Teas for Sleep

A warm cup of soothing tea is perfect for unwinding before bed. Certain teas are great for promoting a sense of calm to help you relax into restful and restorative sleep.

Chamomile Tea

A folk herb that’s been used for thousands of years, chamomile tea is still widely used today for many areas of health, including free radical support and digestive health.

Researchers believe the sleep-boosting effects may be thanks to a flavonoid known as apigenin that’s found in chamomile tea. This flavonoid binds to benzodiazepine receptors within the brain to help support the shut-eye you crave.⁵

Passionflower Tea

The next time you’re having one of those nights of staring up at the ceiling, awaiting slumber that seems like it will never show up, try brewing some passionflower tea.

This tea has been in use since the 1600s. It’s made from exotic-looking purple vine flowers that tea-enthusiasts swear by for easing nervous tension and supporting restful sleep.

Studies have reported that individuals who drank passionflower tea every night for a week before going to bed rated their sleep quality as significantly better.⁶

Valerian Root Tea

A perennial plant that grows in parts of Europe, Asia, and North America, valerian root tea features a unique aroma and is revered for promoting rest and relaxation.

Although the exact mechanisms for how valerian root tea is able to promote healthy sleep remain a continuing topic of research, studies have shown that it can have a significant effect on supporting a night of rest.⁷

Best Teas for Calm & Relaxation

Taking a moment to unplug is healthy in its own right, but adding a calming herbal tea can help you de-stress and make your self-care time extra special.

Here are three excellent teas to try for calm and relaxation:

Lavender Tea

The scent of lavender is a popular aromatherapy choice for creating a calming and relaxing environment, so it may not come as a surprise that lavender tea tops our list of calming teas.

Aside from its stress-busting and calm-supporting abilities, studies have shown that lavender tea enhances a sense of wellbeing and can also be used to encourage sleep.⁸

Lemon Balm Tea

Despite its name, lemon balm tea is not made from lemons or any part of the lemon tree. The lemon balm plant has been in use since at least the middle ages, primarily to promote soothing of the stomach and digestive system, as well as for calm and relaxation.⁹

There’s plenty of evidence to back up the use of lemon balm in either tea or supplement form as a nature-sourced way to de-stress.¹⁰ If you’ve had a tough day or just feel a little stressed, it may help to relax with a cup of lemon balm tea.

Ashwagandha Root Tea

A staple of the Ayurvedic tradition, ashwagandha is an adaptogenic herb that’s been utilized for centuries for many healthful purposes, including its ability to support stress reduction, relaxation and emotional wellbeing.

Its use as a stress-busting herb is also supported by science, as studies indicate that ashwagandha root tea can promote feelings of calm and may even boost mood.

The Best Teas for Digestion

If you’re experiencing mild digestive disturbances like gas, bloating or mild stomach upset, brewing a cup of tea may help. Research on herbal teas suggests that certain herbs may promote digestive health and comfort.

Peppermint Tea

The aroma of peppermint alone can be an invigorating treat for the senses and help you feel more energized. Peppermint tea has a refreshing flavor and it’s packed with flavonoids, antioxidant phenols, luteolin, and hesperidin that can impart a wealth of benefits.¹²

Studies have shown that peppermint tea boosts energy levels, while also promoting cognitive function.¹³ It also features naturally-occurring compounds that support the relief of gas, bloating and other minor digestive complaints.¹²

Ginger Root Tea

If you’ve ever wondered why your grandparents swore by ginger ale to settle a stomach, it’s because ginger is a stellar herbal helper for calming the digestive system.

Next time, forget the sugary soft drink and reach for a cup of ginger root tea instead. Researchers have documented the direct effect ginger has on boosting stomach comfort.¹⁴

Licorice Root Tea

Throughout the centuries, licorice has been used and revered by many cultures for supporting the body’s defenses. Early adopters of licorice root tea included ancient Egyptians and the peoples of ancient China.

Research now supports many of the ancient beliefs about the health effects of licorice root tea, including its ability to boost digestion. Studies suggest the flavonoids glabrene and glabridin found in licorice help promote stomach comfort and reduce the effects of various minor stomach issues.¹⁵

The Many Benefits of Herbal Teas

Given the many health and wellness benefits tea has to offer, it’s no wonder that tea has become such an important part of many cultures worldwide.

Be sure to sign up for BubbForest Health Emails to get expert advice and our best promotions delivered straight to your inbox.

About Lindsey Toth, MS, RD
Registered Dietitian

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Sources

1. Beneficial Effects of Green Tea. Chinese Medicine. Read source

2. Efficacy of a Green Tea Extract. National Library of Medicine. Read source

3. Tea Enhances Insulin Activity. Journal of Agricultural and Food Chemistry. Read source

4. Acute Effects of Tea Constituents L-theanine. National Library of Medicine. Read source

5. Chamomile. National Library of Medicine. Read source

6. Passionflower Tea. Phytotherapy Research. Read source

7. Valerian. PubMed. Read source

8. Lavender and the Nervous System. National Library

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7 Healthy Ice Cream Hacks

Anonymous — Thu, 22 Jan 2026 16:02:33 +0000

7 Healthy Ice Cream Hacks Anonymous (not verified) Thu, 01/22/2026 - 16:02

Food & Nutrition

Ice cream may not be the first thing you think of when considering healthy eating, but let's face it—sometimes you just crave a sweet, icy treat! And that's perfectly fine because being your best self involves balance and moderation, not deprivation. There are numerous ways to increase the nutritional value of your ice cream, whether by crafting your own healthier version from scratch or by incorporating nourishing mix-ins and toppings.

So, enjoy some fun summer fitness activities, focus on consuming a diet based on nutritious, real foods, and indulge in these delicious hacks for healthier ice cream.

But First, the Ice Cream Bases

You don’t need to make ice cream from scratch to enjoy healthy mix-ins and toppings, but if you have some spare time and an ice cream maker, making it yourself is incredibly rewarding.

By creating your own ice cream, you can control the ingredients, and experiment with even more healthy ice cream hacks like substituting heavy cream with Greek yogurt, opting for coconut milk for a vegan option, or using frozen bananas as a super healthy base.

Here are a few of our favorite, healthier ice cream base recipes to try.

25-Minute Healthy Vanilla Ice Cream¹

- 1 cup plain, nonfat Greek yogurt
- 1 cup 2% milk
- 1 ½ teaspoons organic vanilla extract
- 1 teaspoon stevia or vanilla creme stevia
- ½ teaspoon xanthan gum (or substitute 1 ½ tablespoons of Arrowroot starch)
- ¼ teaspoon salt

How to make it

1. Freeze the bowl of your ice cream maker the night before so it’s ready to use
2. Add all ingredients to a large bowl and beat with an electric mixer for 1 minute or until frothy
3. Quickly remove your frozen ice cream maker bowl from the freezer, place it on the machine with the paddle and lid in place according to the machine’s instructions, and turn it on before slowly adding this mixture to the bowl
4. Let it churn for 15-20 minutes or until frozen, then serve immediately

Two Ingredient Vanilla Nice Cream²

- 2 ripe bananas, peeled, sliced & frozen
- 2 teaspoons of organic vanilla extract or vanilla bean paste

How to make it

1. Peel and slice the bananas, lay them out on a cookie sheet and freeze completely (about 6 hours)
2. Add frozen banana pieces to a food processor or blender and blend until smooth
3. Add vanilla extract then continue blending
4. Serve immediately or put in the freezer for an hour or two before serving

Bonus: If you want chocolate nice cream, use just 1 teaspoon of vanilla extract and add 1 tablespoon cocoa powder. Also, you can add a few tablespoons of almond milk if your nice cream seems too thick.

Coconut Milk Vegan Ice Cream³

- 2 (13- to 15-ounce) cans of coconut milk
- 1/4-1/2 cup of agave syrup, yacon syrup or raw honey
- 1/4 teaspoon salt
- 2 tablespoons cornstarch
- 1 ½ teaspoons organic vanilla extract

How to make it

1. Freeze the bowl of your ice cream maker the night before so it’s ready to use
2. Shake the coconut milk well before opening
3. Set aside 1/2 cup of the coconut milk and add the rest to a saucepan along with the sweetener and salt
4. Warm over medium-low heat, stirring occasionally until the sweetener has dissolved
5. Put the remaining 1/2 cup of coconut milk into a bowl and whisk in the starch until dissolved
6. Slowly mix the starch and coconut milk mixture into the saucepan with the warmed coconut milk and heat (don’t boil) until thick enough to coat the back of a spoon (6-8 minutes)
7. Mix in the vanilla, then pour the mixture into a bowl and allow it to cool to room temperature on the counter before refrigerating for at least 4 hours
8. After the mixture is chilled, churn in your ice cream maker for 10-20 minutes

Healthy Ice Cream Mix-ins and Toppings

#1 Matcha Ice Cream

Matcha has quickly become an “it ingredient” among the health-conscious. Matcha powder is finely ground, high-quality, young tea leaves. It’s packed with antioxidants, including a class of antioxidants called catechins. Research has linked one of those catechins, epigallocatechin gallate (EGCG), to numerous health benefits, as well as weight loss.⁴

Matcha is delicious and works well as a mix-in for ice cream. If you’re making your own ice cream, you can add matcha powder directly to your ice cream base. Start by adding a heaping tablespoon to a small amount of the liquid already in your recipe and whisk until smooth before adding to the rest of your base. Adjust the amount to suit your tastes.

Not up for making it from scratch? That’s okay too! Dissolve 1-2 teaspoons of BubbForest’s 100% Certified Organic Matcha Green Tea Powder in 25-50 mL of warm water or milk—just enough liquid to dissolve the matcha. Then hand mix or blend into your ice cream. Matcha ice cream with cocoa nibs is one of our favorite treats.

#2 Activated Charcoal Ice Cream

You may have noticed a trend of pitch-black ice cream popping up across your social media feeds lately. The black coloring is from activated charcoal, and this detoxing ingredient is good for a lot more than wow factor! Activated charcoal is used for removing toxins and supporting kidneys and healthy blood lipid levels, as well as gas reduction and teeth whitening.⁵

You can make your own Instagram-worthy, activated charcoal ice cream by breaking open a couple of BubbForest Premium Activated Charcoal capsules, mixing them with a small amount of water or milk, and then blending the mixture with a serving of your favorite ice cream. Or you can add 3-4 tablespoons of activated charcoal to your homemade ice cream base to make a whole batch. Just be sure not to consume more activated charcoal than your product label recommends per serving.

Read What is Activated Charcoal? to learn more about activated charcoal and the benefits of activated charcoal.

#3 Protein Ice Cream

We add protein powder to our smoothies and shakes, so why not try it in ice cream? We're not suggesting you turn your ice-cream into a meal replacement, but incorporating extra protein in your diet certainly has its benefits. Protein helps keep you feeling fuller longer and nourishes tissues for growth and repair, helping maintain muscles and support healthy hair, skin, and nails.⁶

Enjoy protein powder in your ice cream simply by mixing a serving of vanilla or chocolate protein powder with a little water or milk, then blending with a serving of ice cream. You can re-freeze the mixture for a while if it’s too soft after blending. Or you can make a batch of protein ice cream by adding 2-3 scoops of vanilla-flavored protein powder to your favorite ice cream base. The coconut milk recipe above is a great choice for adding protein powder.

#4 Full-Spectrum Hemp Oil Extract or CBD Oil

Hemp plants are non-psychoactive varieties of Cannabis sativa L. that have been grown and used industrially for centuries. Hemp oil extracts, including CBD oil (cannabidiol oil) from full spectrum hemp, stimulate many functions in the body that help support stress reduction, sleep, digestive health, and overall wellbeing.⁷

Due to its many potential health benefits, and the fact that CBD oil is nearly undetectable in recipes, CBD-infused foods and beverages, including ice cream treats, are becoming increasingly popular.⁸ This is the simplest DIY ice cream hack yet! Just add a few drops of high-quality CBD hemp oil (be sure to follow your CBD product label for serving amounts) to your favorite ice cream or topping and blend away. This would work well with the matcha ice cream hack above (#1), or you can blend it into the DIY chocolate syrup recipe below (#7).

#5 Cinnamon for Flavor & Health Benefits

Cinnamon is not only delicious but also offers health benefits that are too significant to overlook. In fact, cinnamon may be one of the healthiest spices on the planet!⁹ It’s loaded with antioxidants, aids in tissue repair, supports heart and brain health, and more.⁹

Adding cinnamon to your ice cream is straightforward. Simply sprinkle some 100% certified organic Ceylon cinnamon on top or mix some in with a spoon. It pairs wonderfully with the sweetness of vanilla, chocolate, or even coffee ice cream. You can also add it directly to your ice cream base recipe for a delicious cinnamon treat straight out of the freezer.

#6 Ginger-Mandarin Ice Cream Sauce

Ginger is another healthy spice with superfood status. It calms the stomach, soothes muscles and joints, supports healthy blood sugar levels, lipid levels, and more.¹⁰ While you could simply sprinkle some candied ginger on top of your sundae, why not elevate it with a delicious ginger ice cream sauce? Here’s a recipe to try!

DIY Ginger-Mandarin Ice Cream Sauce

- 1 tablespoon of cornstarch
- 1 tablespoon of water
- 1 1/2 cups of orange juice
- 1-2 tablespoons of agave syrup, yacon syrup or raw honey
- pinch of salt
- 1 can of mandarin orange sections, drained (14 or 15 ounces canned)
- 2 tablespoons BubbForest’s Certified Organic Crystallized Ginger w/ Raw Cane Sugar chopped finely

How to make it

1. Combine the cornstarch and water in a bowl and stir until smooth
2. Combine orange juice, salt, and your chosen sweetener in a medium saucepan and bring to a boil
3. Reduce heat, whisk in the cornstarch mixture, then simmer while stirring until thickened and bubbling
4. Remove from heat then stir in mandarin slices and crystallized ginger
5. Chill completely before use (or it’ll melt your ice cream!)

#7 DIY Chocolate Syrup with Coconut Sugar

Does the thought of ice cream make you daydream of a hot fudge sundae? Although chocolate sometimes gets a bad rap, experts acknowledge its notable nutritional benefits.¹¹

Chocolate is a potent source of antioxidants that may offer heart health benefits, such as stimulating nitric oxide production, which helps arteries relax and may support healthy blood flow, including to the brain.¹¹

You can make a quick, healthier alternative to store-bought chocolate sauces with just a few simple ingredients. This ensures you know exactly what you're consuming and avoids preservatives.

DIY Chocolate Syrup¹²

- 1 cup of water (or substitute nut milk for a richer flavor)
- 2/3 cup of 100% certified organic cocoa powder
- 1 cup of coconut sugar or 1/2 cup of raw honey
- 1 teaspoon of organic vanilla extract
- Pinch of salt

How to make it

1. Heat the water or nut milk and cocoa powder over medium heat
2. Add the sweetener and bring to a boil, stirring constantly
3. Simmer until the syrup thickens slightly (5-7 minutes)
4. Add the vanilla extract and pinch of salt and stir until blended
5. Cool at room temperature then refrigerate in a glass jar before using

Better Health Through Balanced Choices

Making truly impactful changes to our health and wellbeing requires more than fad diets and seasonal fitness motivations. Achieving and maintaining good health is a long-term endeavor, and completely depriving ourselves of the foods we love is one of the quickest ways to lose momentum toward our fitness goals.

While this doesn’t imply indulging every single day, by setting realistic goals, balancing our choices, and seeking healthier ways to enjoy the pleasure and nourishment of food, we can all work toward a healthier future.

If you enjoyed our hacks for healthier ice cream, check out these 4 Delicious, Healthy Baked Donut Recipe Hacks. And balance your treats by stocking your pantry with healthful, nutritious options for everyday meals. Learn how in Pack Your Pantry: How to Make a Real Food Pantry.

About Lindsey Toth, MS, RD

Registered Dietitian, BubbForest Health Products

Lindsey is a nationally-recognized registered dietitian and nutritionist with a soft spot for pie. She empowers individuals to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. This inspired her to pursue a career in nutrition and ultimately led her to BubbForest.

Sources

¹Amy’s Healthy Baking. 25 Minute Healthy Vanilla Ice Cream. https://amyshealthybaking.com/blog/2016/07/14/25-minute-healthy-vanilla-ice-cream/

² Recipe Adapted from Pure Ella. Two Ingredient Vanilla Nice Cream. https://pureella.com/two-ingredient-vanilla-nice-cream/

³ Recipe Adapted from Kitchn. How To Make Dreamy Dairy-Free Vegan Ice Cream. Emma Christensen. https://www.thekitchn.com/how-to-make-vegan-ice-cream-cooking-lessons-from-the-kitchn-204755

⁴ Should You Drink Matcha Tea? Time. http://time.com/5188377/matcha-tea-benefits/

⁵ What Is Activated Charcoal Good For? Benefits and Uses. Healthline. https://www.healthline.com/nutrition/activated-charcoal

⁶ The Benefits of Protein. WebMD. https://www.webmd.com/men/features/benefits-protein#1

⁷ 7 Benefits and Uses of CBD Oil (Plus Side Effects). Healthline.

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Astaxanthin Benefits for Eye Health

Anonymous — Thu, 22 Jan 2026 16:02:33 +0000

Astaxanthin Benefits for Eye Health Anonymous (not verified) Thu, 01/22/2026 - 16:02

Food & Nutrition

Benefits of Astaxanthin

Astaxanthin is one of the most powerful antioxidants available. It is thousands of times more potent than vitamin C and surpasses many other well-known antioxidants.¹

How do you pronounce astaxanthin? It's a mouthful! Phonetically, it’s pronounced as-ta-xan-thin. Due to its potency, astaxanthin has been the focus of numerous studies and clinical trials exploring its use across a broad range of health applications, including eye health, age-related vision changes, brain, heart, and skin health, and more.^1,2

Fortunately, the benefits of astaxanthin are accessible to everyone. Despite its exotic-sounding name, astaxanthin can be obtained from various nutritional sources and whole foods, such as astaxanthin supplements. Let’s explore what astaxanthin is, why it's beneficial, and how you can harness its advantages for your eyes and beyond.

What is Astaxanthin?

Astaxanthin is among many carotenoid pigments, which include beta-carotene, zeaxanthin, lutein, lycopene, and others. Carotenoids lend color to the foods containing them and may offer protective antioxidant benefits to those who consume them.³

Just as beta-carotene gives carrots their orange hue, and lycopene colors tomatoes red, astaxanthin is responsible for the vibrant color of krill, lobster, salmon, red snapper, algae, and many other ocean-dwellers.

Astaxanthin is a bright shade of orange-red. These pigments have antioxidant effects, which may help our bodies combat free radicals.⁴ Some of them may specialize in certain body areas, while others, like astaxanthin, promote health in multiple ways.

Benefits of Astaxanthin for Eyes and Beyond

Astaxanthin offers numerous benefits and is continuously studied by researchers and in clinical trials to understand its potential better.⁵ Research has shown that astaxanthin may benefit the following health areas:

Vision health
Cardiovascular health
Cognitive health
Skin, including anti-aging properties
Athletic endurance

More details on how astaxanthin helps in each area are included below, along with research highlights and the astaxanthin dosage used in studies for specific benefits. However, always follow the directions on your product label unless your physician advises otherwise.

Astaxanthin for Vision Health

As we age, eye health becomes a growing concern for many. Over 6.5 million Americans over 65 experience various eye health issues.⁶ There is increasing evidence that antioxidant carotenoids play important roles in maintaining our eyes' health.

As the most potent carotenoid, astaxanthin is no exception. Early studies have shown that astaxanthin may help maintain eye health and promote healthy vision, potentially slowing down symptoms of age-related eye concerns.^7,8,9 It may even help reduce eye strain and fatigue.¹⁰

Astaxanthin may also help protect against oxidative damage from exposure to blue light from digital devices, energy-efficient light bulbs, and the sun, along with other eye-supporting nutrients lutein and zeaxanthin. BubbForest Health’s astaxanthin supplements for eyes are available in softgels ranging from 4 mg to 12 mg to be taken once per day, which is the same dosage range researchers have found most effective.⁹

Read more about blue light exposure and its long-term effects on vision health in the article Important Facts about Blue Light and Eye Health.

Astaxanthin for Cognitive Health

Researchers indicate that the human brain is highly susceptible to oxidative stress, and without adequate antioxidant defenses, this stress may contribute to cognitive health concerns, especially as we age.¹¹ The antioxidant carotenoid astaxanthin, along with omega-3 and omega-6 fatty acids, may play a central role in defending against oxidative stress in the brain.¹¹

In a preliminary, placebo-controlled clinical trial, a group of healthy men aged 50-69 who had complained of forgetfulness took 12 mg of astaxanthin per day for 12 weeks. Following the trial, those who took astaxanthin showed improvements in reaction time, attention, and memory tests.¹²

Astaxanthin for Heart Health

Oxidative stress and other related factors also contribute to cardiovascular concerns.¹³ The potent antioxidant astaxanthin may play significant roles here too—from improving blood flow, supporting healthy blood lipid levels, positively impacting the heart's mitochondrial membrane, promoting healthy arteries, and more.¹⁴

The benefits of astaxanthin for heart health and cardiovascular nutrition continue to be explored, with increasingly more research conducted in this area than ever before.¹⁴ Astaxanthin dosages used in cardiovascular health studies have ranged between 1.8 mg and 21.6 mg per day.¹⁴

Astaxanthin for Skin

Astaxanthin can be used both orally and topically to promote skin health and may help reduce wrinkles and age spots while improving the texture and moisture level of the skin.¹⁵ The antioxidant benefits of astaxanthin also shine in skin health, helping to combat free radical damage from environmental exposures.

Astaxanthin skin benefits have been reported in studies for both men and women.¹⁶ In one study, a group of healthy women received an oral dose of 6 mg of astaxanthin per day for 8 weeks, combined with 2 ml topical astaxanthin applied daily, and noted significant improvements in wrinkles, age spots, skin elasticity and texture, as well as skin hydration.¹⁶

In another study, a group of healthy men received 6 mg of oral astaxanthin daily for 6 weeks, and noted improvements in crow’s feet wrinkles, elasticity, and skin hydration.¹⁶ Other studies have used astaxanthin dosages ranging between 4 mg to 12 mg per day for anti-aging benefits.²

Astaxanthin for Exercise & Athletes

Exercise is beneficial for our bodies and overall well-being, but the bodies of athletes and regular exercisers are exposed to considerable oxidative stress. Astaxanthin may help combat exercise-induced oxidative damage, as well as alleviate exercise fatigue and positively affect endurance.^2,17

The dosage of astaxanthin in trials related to exercise and athletes is commonly 4 mg per day.^2,17 One study using 20 mg per day for four weeks did not note improved results.¹⁷

Astaxanthin Foods

Most natural food sources of astaxanthin come from the ocean, and most are easy to identify due to their bright reddish-orange color. Here are some natural sources of astaxanthin.¹⁸

Krill
Crawfish
Crab
Lobster
Shrimp
Red Yeast
Algae
Red Snapper
Rainbow Trout
Coho Salmon
Atlantic Salmon
Arctic Char
Sockeye Salmon (contains more astaxanthin than other types of salmon)
Pink Salmon
Chinook Salmon
Chum Salmon (aka Keta Salmon)
Masu Salmon

If you aim to obtain your astaxanthin from seafood, opt for wild-caught seafood whenever possible. Some farm-raised salmon is artificially colored with synthetic carotenoids, which may not provide the same benefits.¹⁹

Want to try some delicious recipes that provide a healthy dose of astaxanthin? Consider the Walnut Crusted Salmon recipe or Garlic Ginger Chili Shrimp.

Astaxanthin Supplements

While salmon, shrimp, lobster, and other astaxanthin-rich foods are delicious and healthy, consuming them daily may not be practical or affordable for everyone. On days when you can’t get your daily dose of astaxanthin from food sources, consider taking an astaxanthin supplement to reap the benefits of astaxanthin.

Astaxanthin supplements are available in doses from 4 mg to 12 mg per capsule, allowing you to customize your intake based on your individual needs. Here are some of our favorite astaxanthin supplements from BubbForest Health.

BubbForest Ultra Astaxanthin
This supplement offers 4 mg of astaxanthin from a natural astaxanthin complex sourced from haematococcus pluvialis algae to boost antioxidant activity, protecting against free radical damage and supporting immune system health.

BubbForest Ultra Astaxanthin Maximum Strength
Delivers a maximum-potency dose of antioxidant protection at 12 mg of astaxanthin per serving sourced from haematococcus pluvialis algae fortified with medium-chain triglycerides to enhance bioavailability.

BubbForest Ultra High Potency Astaxanthin
Provides 8 mg of astaxanthin from a natural astaxanthin complex extracted from haematococcus pluvialis algae using advanced supercritical CO₂ extraction methods that do not require chemical solvents. It’s fortified with medium-chain triglycerides to ensure the bioavailability of this fat-soluble nutrient.

BubbForest EFAs Krill Oil & Astaxanthin
Made from 100% pure Superba2™ Antarctic krill oil, this essential fatty acid supplement is an excellent way to get your daily dose of omega-3 fatty acids in a form that is easy for your body to digest and use, along with a boost of 4 mg of astaxanthin.

Astaxanthin Dosage

The recommended dosage range for astaxanthin is between 4 mg and 12 mg per day.²⁰ Most of the studies mentioned above stay within that range, but some have gone beyond the recommended amount. Doses of up to 50 mg have been tolerated, but an upper toxicity limit for astaxanthin is not known.²⁰

Always follow the directions on your product label and use the smallest effective astaxanthin dose unless a physician recommends otherwise.

Here’s a recap of the doses mentioned from studies above:

Astaxanthin dosage for vision health: researchers recommend 4 mg to 12 mg per day
Astaxanthin dosage for cognitive health: studies used 12 mg per day
Astaxanthin dosage for heart health: studies used between 1.8 mg and 21.6 mg per day
Astaxanthin dosage for skin: studies used 6 mg orally, with or without 2 ml topical astaxanthin cream
Astaxanthin dosage for exercise and athletes: studies used between 4 mg and 20 mg per day

Astaxanthin Side Effects & Interactions

Astaxanthin has been used safely when taken alone in doses of between 4 mg and 40 mg daily for up to 12 weeks in studies, and at 4 mg daily when taken in combination with other carotenoids, vitamins, and minerals for 12 months.²¹

Let your doctor know which supplements you are taking, especially if you are on prescription medications, to avoid potential interactions. Astaxanthin may interact with certain hormone-altering drugs.²¹

When taken in extreme doses of 48 mg per day, the red pigmentation in astaxanthin may cause feces to turn a reddish hue.²⁰

Benefits of Astaxanthin Recap

Astaxanthin is an increasingly studied carotenoid with numerous potential health benefits. Research shows that astaxanthin may benefit vision, skin, brain health, cardiovascular health, and support athletic nutrition. You can add astaxanthin to your diet by increasing your daily consumption of foods containing astaxanthin, or by opting for a daily supplement to get more of this potent antioxidant conveniently every day.

To learn more about carotenoids that benefit your eyes and why eye nutrition is so important, read Build Xtraordinary Eyes: Nutrition for Eye Health and

Lutein Benefits to Help Protect Your Eyes and Skin.

You may also be interested in What are Carotenoids? for a deeper dive into this class of nutrients.

About Lindsey Toth, MS, RD

Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food.

Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Sources

¹Astaxanthin: An Antioxidant Powerhouse. Nutraceuticals World. https://www.nutraceuticalsworld.com/contents/view_online-exclusives/2018-04-25/astaxanthin-an-antioxidant-powerhouse/991

² Astaxanthin. University of Michigan Medicine. https://www.uofmhealth.org/health-library/hn-10011674
³ Carotenoids—Antioxidant Properties. US National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5836018/

⁴ Potential Role of Carotenoids as Antioxidants in Human Health and Disease. US National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942711/

⁵ Astaxanthin Clinical Trials. U.S. National Library of Health. https://clinicaltrials.gov/ct2/results?cond=&term=ASTAXANTHIN&cntry=&state=&city=&dist=

⁶ Aging and Vision Loss Fact Sheet. American Foundation for the Blind. http://www.afb.org/section.aspx?SectionID=68&TopicID=320&DocumentID=3374&rewrite=0

⁷ Algal Astaxanthin – A potent molecule for good health. Journal of Algal Biom

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14 Foods That Support Healthy Blood Pressure

Anonymous — Thu, 22 Jan 2026 16:02:33 +0000

14 Foods That Support Healthy Blood Pressure Anonymous (not verified) Thu, 01/22/2026 - 16:02

Food & Nutrition

Diet, exercise, and healthy lifestyle choices, such as avoiding tobacco and limiting alcohol consumption, are the main factors that contribute to heart health—or ill health, as the case may be.

Below is a list of foods that support healthy blood pressure levels already within normal ranges based on the DASH diet (Dietary Approaches to Stop Hypertension), the "Americanized" version of the Mediterranean diet.

So, which foods made the cut?

Everyone knows that foods low in sodium and rich in potassium, calcium, and magnesium can help maintain healthy blood pressure already within normal ranges, but let's examine specific foods you should include on your weekly grocery shopping list.

1Flax

Eating flaxseed was linked to maintaining healthy blood pressure already in normal ranges, according to a 2013 study published in the journal Hypertension. Flaxseed provides alpha linolenic acid, lignans, peptides, and fiber, all of which may contribute to heart health benefits.

2Dark Chocolate

Even if you aren't a fan of the semi-bitter taste of dark chocolate, your taste buds can adapt if you model your diet after the DASH diet recommendations. Dark chocolate and natural cocoa contain polyphenols (specifically flavanols), shown to help meet your heart's abundant energy needs.

3Olive Oil

It should come as no surprise that olive oil made the list, given its prominent role in the Mediterranean diet. Olive oil is also rich in polyphenols, which support heart health, especially for women.

4Beet Juice

Although not a common staple in American kitchens, beet juice packs a heart-healthy punch, according to a 2013 study. Australian researchers studied the effects of beet juice on blood pressure among healthy men and women, observing positive results, especially among the men.

5White Beans

White beans are versatile, nutritious, and full of protein, making them a great pantry staple. One cup provides 30% of the magnesium and 24% of the potassium you need each day, making these beans perhaps the most heart-friendly and beneficial item on this list. Look for no-salt-added beans, rinse low-sodium canned beans, or cook dried beans overnight in a slow cooker.

6Pork Tenderloin

Just when you thought this heart-healthy grocery list was merely a vegetarian menu in disguise... voilà — meat! Three ounces of savory pork tenderloin deliver 15% of the potassium your body needs daily. Note: this is not permission to eat pork every day.

7Tree Nuts (Not Peanuts)

Nuts such as almonds, cashews, and pistachios are loaded with magnesium, making them an ideal addition to any heart-healthy diet plan. Nearly 70% of Americans may be magnesium deficient.

8Berries

Just one serving of blueberries each week alone can help maintain heart health. Berries, nature's candy, feature antioxidants, fiber, flavonoids, and more to support overall wellness.

9Leafy Greens

Leafy green vegetables like kale and spinach are packed with magnesium, calcium, and potassium, the three key minerals when talking about healthy blood pressure already within normal levels. Kale has especially high levels of calcium and potassium without many calories. Aim for fresh or frozen greens as canned vegetables often have added sodium.

10Salmon

Any fatty fish like salmon is loaded with omega-3 fats, healthy fats that have been shown to support heart health. Like the pork, don't go overboard; limit your intake to about three times a week.

11Fat Free Plain Yogurt

Yogurt is mainly known for delivering healthy bacteria that promote digestive system health, but it also has many other health benefits. One cup of fat-free plain yogurt provides 49% of the calcium and 18% of the potassium you need daily.

12Quinoa

This high-protein whole grain features a mild, nutty flavor, and it cooks in less than half the time it takes to cook brown rice. It’s gluten-free with a variety of phytonutrients. A half-cup of cooked quinoa delivers 15% of the magnesium you need daily.

13Garlic

Garlic is often known as an immune-supporting herb, but it also promotes heart health. It’s enriched with protein, B vitamins, folate, vitamin, calcium, iron, and more. It also delivers high levels of allicin, a sulfur compound similar to that found in onions, which also have health benefits.

14Oatmeal

Oatmeal is high in fiber and low in fat and sodium, making it a great breakfast option to kick-start your day. It provides beta-glucan, a form of soluble fiber that breaks down in the digestive tract. Add berries, bananas, or honey for a sweeter flavor.

There are many more healthy options out there, but this list is a great place to start. You’ll be able to find nearly everything at your local supermarket or natural grocery store.

How many of these foods already make it into your grocery bag?

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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12 Foods to Eat for More Vitamin C

Anonymous — Thu, 22 Jan 2026 16:02:33 +0000

12 Foods to Eat for More Vitamin C Anonymous (not verified) Thu, 01/22/2026 - 16:02

Food & Nutrition

Vitamin C is a potent antioxidant known for supporting several areas of wellness, including immune health, brain health, skin health, and cardiovascular health. As a water-soluble vitamin, your body does not store it for long periods, making it essential to either supplement or include vitamin C-rich foods in your diet.

So how much do you need? According to the National Institute of Health, the Recommended Daily Allowance (RDA) for vitamin C is 90 mg for adult males and 75 mg for adult females. Pregnant women should aim for 85 mg, while lactating women should consume 120 mg. Smokers are advised to consume at least 35 mg more than non-smokers.

While many people think of oranges when considering vitamin C sources, numerous other fruits and vegetables contain similar or higher amounts. Below is a list of produce items rich in vitamin C; try to incorporate them into your daily diet to maintain your vitamin C levels.

Top Vitamin C Foods (per 1 cup)

1Acerola Cherry: 1,644 mg

The numbers speak for themselves—acerola cherries are by far the best food source of vitamin C. This delicious fruit is available in juice and powder forms when out of season.

2Guava: 377 mg

Guava may be hard to find depending on your location, but this superfood is worth the effort due to its nutrient content. It also contains potassium, manganese, folic acid, and fiber.

3Peppers: 190 mg – 341 mg

Peppers not only provide vitamin C but also beta-carotene, an antioxidant beneficial for vision health. Enjoy green, red, yellow, or orange peppers as a healthy snack with avocado or cottage cheese, or incorporate them into your favorite recipes.

4Kiwi: 167 mg

Kiwi is an excellent addition to smoothies and yogurt bowls, providing more than twice the daily recommended amount of vitamin C. It also contains flavonoids and potassium for additional health benefits.

5Oranges: 96 mg

Although not the top option, oranges are still a significant source of vitamin C. Whether through a glass of orange juice or a bowl of fresh orange slices, they provide ample vitamin C for the day.

6Strawberries: 89 mg

Strawberries are among the most beneficial berries for your health, providing key antioxidants and a good source of fiber alongside vitamin C.

7Papaya: 88 mg

Papayas are a rich source of both vitamins C and A, and they contain beneficial enzymes like papain. Incorporate them into yogurt, smoothies, oatmeal, or cottage cheese for a flavorful boost.

8Kale: 87 mg

While all dark leafy greens have good amounts of vitamin C, kale stands out as the best option. Use it as a base in salads or smoothies to meet your RDA for vitamin C and acquire other key nutrients like vitamin A.

9Kohlrabi: 84 mg

Do not judge kohlrabi by its appearance. This unique-looking vegetable can be cooked as fries, used in place of cabbage for coleslaw, or even spiralized into noodles. Try this vitamin C-rich veggie in your next recipe.

10Broccoli: 81 mg

Broccoli is a must on this list! Despite some children's reluctance, it is packed with essential nutrients such as vitamins C and K. Add it to a veggie platter for a nutritious snack.

11Pineapple: 79 mg

Like papaya, pineapple is a delicious tropical fruit that provides a substantial amount of vitamin C. It also contains bromelain, which supports digestive health. Enjoy pineapple in your smoothies or as a juice.

12Brussels Sprouts: 75 mg

Whether used as a salad base or cooked as a side dish, Brussels sprouts are packed with essential nutrients, including vitamins C, K, and A, as well as folate, potassium, manganese, and fiber.

Sources

What’s your favorite vitamin C food? If you supplement vitamin C, which vitamin C form do you prefer?

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4 Delicious, Healthy Baked Donut Recipe Hacks

Anonymous — Thu, 22 Jan 2026 16:02:33 +0000

4 Delicious, Healthy Baked Donut Recipe Hacks Anonymous (not verified) Thu, 01/22/2026 - 16:02

Food & Nutrition

Yes, you read that right—healthy donuts! Sound too good to be true? No way. The key to staying healthy and happy isn’t depriving yourself of all the things you love. It’s about balance. You can meet your nutritional needs and still enjoy delicious foods you love, especially when you have healthy recipes like these at hand that offer both nutrition and flavor.

Try these healthy donut recipe hacks to satisfy your sweet tooth, and maybe even surprise your family if you decide not to keep them all to yourself! They probably won’t even realize they’re eating healthily.

What’s the Secret to Healthy Donut Recipes?

As you probably know, most donuts are deep-fried and absorb a lot of cooking oil. By the time the donuts reach your plate, their fat content is between 20-30%!¹

Plus, many bakeries cook their donuts in shortening, a fat that is solid at room temperature and often loaded with trans fats.² Some newer shortening formulations are trans-fat free, but that’s still a lot of unnecessary calories added to the fats used in the recipes.

So, why not enjoy delicious baked donuts instead? You can even sneak in some stealthy nutrition by adding fruits, veggies, and healthy spices, or switch up your healthier donut game by experimenting with different flours or using coconut oil instead of butter. Here are some healthier donut hacks to try below.

1. Donuts with Veggies or Fruit

Who could resist a strawberry shortcake donut, or a blissful baked banana donut? Or how about a spiced carrot cake donut instead? Sounds good to me! Adding veggies or fruits is a great way to get some extra nutrition in your sweet treats. Here’s a recipe to get you started.

Baked Banana Donuts³

This clever recipe uses unsweetened applesauce and coconut sugar for a delicious, healthier donut alternative. Grab a donut pan and give it a try!

What you’ll need:

- 2 cups whole wheat flour
- 1 & 1/2 teaspoons baking powder
- 1/4 teaspoon baking soda
- 1/4 teaspoon salt
- 1/2 teaspoon ground cinnamon
- 3 medium ripe bananas, mashed
- 2 large eggs
- 1/3 cup coconut sugar
- 2 tablespoons coconut oil, melted
- 3 tablespoons unsweetened apple sauce
- 2 tablespoons milk, dairy or non-dairy

How to make it:

1. Preheat your oven to 350°F
2. Lightly grease your donut pan with coconut oil or spray
3. Combine all dry ingredients in one bowl, and all wet ingredients in another larger bowl
4. Add the dry ingredients to the wet ingredients ¼ cup at a time
5. Spoon the mixture into the donut pan, being careful not to overfill (stop at about ¾ full or just below the edge of the pan)
6. Bake for 12-15 minutes or until a toothpick inserted into a donut comes out clean
7. Place the pan on a cooling rack for 5 minutes before removing the donuts from the pan

You could also try these delicious Baked Carrot Cake Donuts, or Lemon Baked Donuts with a Strawberry Glaze.

2. Spice it Up

Did you know your spice cabinet holds a wealth of nutrition? Phytonutrients in herbs and spices provide a host of benefits, and many of them have a long history of being used as health tonics.^4,5 Here are a few spices to try in your donuts.

Cardamom Donuts
Cardamom is good for digestion and overall gastrointestinal health, plus it’s high in minerals like magnesium and zinc.^6,5 This sweet and pungent spice is versatile and an excellent choice for adding to donuts.

Cinnamon Donuts
Cinnamon is loaded with antioxidants and promotes heart, brain, and blood health, plus it lends sweetness without sugar.⁷ Mix it with some coconut sugar for a topping or add it to your dough.

Turmeric Donuts
Turmeric is a time-tested antioxidant super spice with numerous beneficial properties backed by science—from cognitive and mood support to promoting heart and joint health.⁸Research has shown that even using small amounts of turmeric on a regular basis may promote brain health.⁵

All three of these delicious spices work well for donut recipes. Try them yourself in the recipes below!

Cardamom Donuts with Cinnamon Sugar⁹

What you’ll need:

- 1 cup all-purpose flour
- 1 teaspoon ground cardamom
- 1 teaspoon baking powder
- 1/8 teaspoon salt
- 1 egg
- 1/3 cup granulated sugar or coconut sugar
- 1/2 cup whole milk
- 3 tablespoons unsalted butter or coconut oil, melted

For the topping:

- 1/2 cup granulated sugar or coconut sugar
- 1/2 teaspoon ground cinnamon
- 3 tablespoons unsalted butter or coconut oil, melted

How to make it:

1. Heat the oven to 350°F
2. Lightly grease your donut pan well with coconut oil or spray
3. Mix flour, cardamom, baking powder, and salt together in a bowl and set aside
4. Whisk egg and sugar together in a larger bowl until combined well
5. Whisk milk and melted butter or coconut oil into the egg mixture
6. Mix dry ingredients ¼ cup at a time into the egg mixture until combined well
7. Spoon batter into your donut pan, filling each ¼ to ¾ full
8. Bake for 12-15 minutes

How to make the topping:

Mix the topping ingredients together in a small bowl, then brush donuts with melted butter or coconut oil and sprinkle the cinnamon sugar mixture on top (or dip the donuts into the bowl to coat.)

Vegan Chai Golden Milk Donuts with Turmeric¹⁰

We’re really excited about this recipe because it includes the golden spice turmeric, plus healthy Chai spices like cloves and ginger and a creative cashew topping. You won’t regret giving this one a try!

What you’ll need:

- 2 cups spelt flour
- 1/2 cup coconut sugar or brown sugar
- 1 tablespoon baking powder
- 1 tablespoon ground turmeric
- 2 teaspoons ground cinnamon
- 1 teaspoon ground ginger
- 1/4 teaspoon ground cloves
- 1/2 teaspoon salt
- 1 1/2 cups unsweetened soymilk or nut milk
- 1/2 cup coconut oil, melted
- 2 teaspoons vanilla extract

For the topping:

- 1 cup raw, organic cashews (soak in water for 4 to 8 hours and drain)
- 1/4 cup maple syrup or low-calorie, organic yacon syrup
- 1 teaspoon vanilla extract
- 3/4 cup unsweetened soymilk or nut milk

How to make it:

1. Preheat oven to 350°F
2. Lightly grease your donut pan well with coconut oil or spray
3. Stir together flour, sugar, salt, and spices in a medium bowl
4. Combine milk, oil, and vanilla in another bowl
5. Slowly combine the liquid mixture with the dry ingredients and stir until blended
6. Spoon batter into donut pan and bake for about 12 minutes or until springy upon touch
7. Cool completely on a rack

How to make the topping:

Combine topping ingredients in a food processor and blend until smooth. Add a splash of milk if it seems too thick. Frost the donuts with the mixture, then sprinkle the tops with cinnamon, and add a few cashew crumbles if you’d like.

Also, give this recipe for no-bake turmeric protein donuts a try!

You can learn more about the many, amazing benefits of turmeric in What is Turmeric? and Turmeric vs Curcumin: What is the Difference?

3. Experiment with Flours

Want gluten-free donuts? No problem! Make your donuts gluten-free just by switching out your wheat flour for one of the many gluten-free alternatives like arrowroot flour, coconut flour, or a gluten-free, all-purpose flour blend. Check out Your Essential Guide to Gluten Free Flours for more options, and try the gluten-free donut recipe below.

If you just want to switch it up for the added benefits of varying the grains in your diet, try opting for whole wheat flour or spelt flour. Spelt flour is especially good for baking. It has a mild, slightly sweet and nutty flavor, plus it’s a light flour so it doesn’t weigh down baked goods like wheat flour can. Give it a try in the recipe we’ve included above for Vegan Chai Golden Milk Donuts.¹⁰

Gluten-Free Zucchini & Chocolate Donut Recipe¹¹

What you’ll need:

- 3/4 cup of almond flour
- 1/3 cup + 3 tablespoons of tapioca flour
- ¼ cup coconut flour
- 1 teaspoon baking soda
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground cardamom
- 1/4 teaspoon sea salt
- 5 eggs
- 1/2 cup maple syrup or organic wildflower honey
- 3/4 cup of shredded zucchini
- 2 tablespoon coconut oil, melted + a little more for greasing pan

- 1/2 cup of mini gluten free dark chocolate chips, or chop up some gluten-free dark chocolate

For the topping:

- 1/2 cup of mini, gluten-free dark chocolate chips or chopped dark chocolate

How to make it:

1. Preheat oven to 375°F
2. Lightly grease your donut pan with coconut oil
3. Mix flours, baking soda, spices, and salt in a large bowl
4. In another bowl, whisk eggs and add the maple syrup, zucchini, coconut oil, and vanilla extract together
5. Slowly combine the egg mixture with the dry ingredients
6. Add ½ cup of chocolate chips and stir well
7. Carefully pour the batter into your donut pan until each section is ¾ full
8. Bake for 12-15 minutes and cool on a wire rack

How to make the topping:

While your donuts cool, melt ½ cup of chocolate chips or chopped dark chocolate in a double boiler, stirring until melted, then drizzle the topping over each donut with a spoon. You could also melt it in a microwave. Just add the dark chocolate to a microwave-safe bowl and microwave for one minute, then stir and microwave for an additional minute and stir again until smooth.

4. Have Fun with Toppings

Sugary sprinkles can be fun, but there are plenty of options to try that are more interesting and flavorful! Top off your healthy donut recipes with options that add irresistible flavor and nutritional value instead of the “empty” calories those colorful sugar sprinkles would give you.

Try using nuts or nut butter to add some protein (like in this recipe for pistachio topped donuts from Joy the Baker). Or add chia seeds or flax seeds for a healthy dose of omega-3 fatty acids and antioxidants.

You can also top your donuts with citrus zest to get in some extra vitamin C and citrus bioflavonoids or add some fresh fruit! Pile your baked donut recipes high with strawberries and a little coconut whipped cream, or top with mixed berries and coconut shavings. Get creative with flavors and have some fun!

Healthier Donut Recipes

Meeting your nutritional goals doesn’t mean you can’t enjoy foods you love. In fact, eating a variety of whole, natural, and nutritious foods can be a lot of fun. When you’re trying healthy dessert hacks, don’t be afraid to try new things and push the boundaries of what you think usually goes in a dessert. You’ll be pleasantly surprised by how well some uncommon ingredients, like turmeric, pair with some of your favorite indulgences.

The next time you have a craving for something that may not seem the healthiest, do a little research for alternatives, like these healthy donut recipe hacks. Healthy options are often just as good, if not better than the original recipes.

Of course, that doesn’t mean you need to forgo your favorite treats altogether. Just strive for a healthy balance. And we’re here to help you find that balance, with resources to help guide the way, and nutritional supplements from real food sources to fill in gaps when needed.

If you enjoyed this article, you may also like reading Pack Your Pantry:

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Your Essential Guide to Gluten-Free Flours

Anonymous — Thu, 22 Jan 2026 16:02:33 +0000

Your Essential Guide to Gluten-Free Flours Anonymous (not verified) Thu, 01/22/2026 - 16:02

Food & Nutrition

Adopting a gluten-free lifestyle doesn’t mean you have to give up your favorite baked goods. It’s now easier than ever to find gluten-free recipes for everything from bread and muffins to cookies and pizza dough. Often, all it takes is switching to a gluten-free flour!

Explore our gluten-free flour guide to learn about some of the most popular, gluten-free alternatives to wheat-based flour. We've included a few gluten-free recipes to try with each flour type, along with general substitution ratios. However, you should also read the product label for specific substitution instructions, as some brands may differ. Additionally, each recipe is unique, so experimentation is key to find the perfect gluten-free flour ratio for your favorite recipes.

Almond Flour

Almonds are a source of healthy fats, relatively high in protein, and low in carbohydrates. The mild, nutty flavor of almond flour makes it an ideal choice for cakes and cookies.

Almond flour is produced by grinding almonds to a fine consistency. You can make it at home by pulsing almonds in a food processor. It's important to pulse because blending too quickly or extensively will result in almond butter.

Almond flour can generally be substituted 1:1 for wheat flour, although some recipes might need additional egg or binder to maintain structure, and a slight reduction in other liquids. Baked goods made with almond flour are often slightly denser.

Almond Flour to Try

NOW Foods Raw Almond Flour
A raw, gluten-free, low-carb flour substitute and a natural source of healthy fatty acids.

Bob's Red Mill Super-Fine Almond Flour
This gluten-free almond flour is a natural source of protein, fiber, vitamin E, and magnesium.

Recipes to Try with Almond Flour

Coconut Flour

Coconut flour is high in fiber and a source of healthy fats. It's also moderately high in protein and low in carbohydrates. Made from dried, defatted, and ground fresh coconut meat, its mild coconut flavor can easily blend with other flavors. Due to variations in the manufacturing process, not all brands of coconut flour perform the same. When you find a brand that suits your needs, stick with it!

Since coconut flour is incredibly absorbent, a little goes a long way. Most recipes require a 1:4 ratio (use ¼ cup of coconut flour for every cup of wheat flour). When experimenting, add coconut flour one tablespoon at a time and monitor the consistency of the batter or dough closely.

Coconut Flour to Try

NOW Foods Organic Coconut Flour
100% USDA certified organic, providing more fiber than wheat and perfect for all your baking needs.

Coconut Secret Coconut Flour
Made from unheated coconut, this high fiber, low carb, unbleached flour is also Non-GMO Project Verified.

Nutiva Coconut Flour
Produced in small batches and at low temperatures, Nutiva coconut flour offers 4 grams of protein and 8 grams of fiber per serving.

Recipes to Try with Coconut Flour

Arrowroot Flour or Arrowroot Starch

Arrowroot flour, also known as arrowroot starch, is rich in protein compared to other starches like sweet potato, plantain, and cassava. It also contains moderate levels of B vitamins, copper, iron, and potassium.

This light flour is made from pulverized arrowroot and is commonly used as a thickener similar to cornstarch—for thickening soups, sauces, or puddings without needing to reach a rapid boil. It is effective for thickening acidic sauces or fruit jams and prevents large ice crystals from forming in homemade ice cream. Additionally, arrowroot flour is versatile for baking.

To substitute for cornstarch, use a 1:1 ratio. As a gluten-free flour, use 1 teaspoon of arrowroot flour for every tablespoon of wheat flour. You can also mix it with heavier flours to produce lighter baked goods.

Arrowroot Flour to Try

Bob’s Red Mill Arrowroot Starch/Flour
This arrowroot flour contains no added sulfites and is flavorless and easily digestible.

Recipes with Arrowroot Flour

Tapioca Flour or Tapioca Starch

Tapioca flour, also known as tapioca starch, shares a similar consistency with arrowroot flour and can be used as a thickener and as a light flour in gluten-free baking. It also imparts a springy texture to baked goods and is a moderate source of iron.

Tapioca is typically used in the same ratio as arrowroot flour (1 teaspoon of tapioca flour for every tablespoon of wheat flour, or 2 teaspoons for every 1 tablespoon of cornstarch if substituting for cornstarch). Tapioca flour has a slightly sweeter taste than other flours. For less dense baked goods, mix it with a heavier gluten-free flour, making it ideal for crispy crusts and browning.

Tapioca Flour to Try

Bob’s Red Mill Tapioca Flour
A finely ground Tapioca Flour from Bob's Red Mill. It promotes browning and creates crispy crusts while lending a springy texture to baked goods.

Recipes with Tapioca Flour

Fudgy Grain Free Brownies
Paleo Pizza Crust (also uses almond flour)
Banana Waffles

Chickpea Flour or Garbanzo Bean Flour

Chickpeas, also known as garbanzo beans, are legumes high in protein, iron, and fiber, making this an exceptionally healthy option. Chickpea flour imparts a sweet, rich, slightly “beany” flavor to baked goods, making it more suitable for savory dishes, although it can be masked by other strong flavors such as chocolate. This flour is excellent for batters and for thickening soups, sauces, or gravies.

When substituting chickpea flour for wheat flour, use slightly less—7/8 cup of chickpea flour for every cup of wheat flour.

Chickpea Flour to Try

Bob’s Red Mill Garbanzo Bean Flour
This stone-ground garbanzo bean flour is perfect for gluten-free baking, providing 6 grams of protein per serving.

Recipes with Chickpea Flour

Rice Flour

Rice flour, available as white or brown rice flour, is a good source of fiber. It has a fine consistency and a neutral flavor, making it an excellent flour substitute. Brown rice flour has a slightly nuttier flavor compared to white rice flour, which creates a light, delicate, spongy texture in baked goods. Like many gluten-free flours mentioned, rice flour can also be used as a thickening agent.

The differences between rice flour and wheat flour are most noticeable in baked goods. For most other uses, you can substitute rice flour without significant changes in your recipes. When used in baking, it’s typically best to mix rice flour with other gluten-free flours to create an all-purpose flour blend. Substitute rice flour for wheat flour at a ratio of 7/8 cup of rice flour for every cup of wheat flour.

Rice Flour to Try

Bob’s Red Mill White Rice Flour
This stone ground white rice flour has a smooth texture and gentle flavor. It is free from preservatives and additives.

Bob's Red Mill Organic Whole Grain Brown Rice Flour
Bob's uses only the finest whole grain brown rice to produce a delicious flour with a mild, nutty flavor.

Recipes with Rice Flour

Cornmeal and Corn Flour

The primary difference between cornmeal and corn flour lies in their grind; corn flour is ground more finely. Depending on your texture preferences, substitute some cornmeal recipes with corn flour using a ratio of ¾ cup of corn flour to 1 cup of cornmeal.

Cornmeal, an extremely versatile gluten-free option, is commonly used for batter, breading, tortillas, grits, porridge, bread, and pancakes. It is high in fiber and contains modest amounts of iron and zinc.

It's best to use cornmeal in recipes that specifically call for it, such as cornbread or corn muffins, to fully utilize its unique flavor profile and texture. If you wish to substitute cornmeal or corn flour for regular flour, use a 1:1 ratio for cornmeal and ¾ cup of corn flour for each cup of wheat flour.

Cornmeal to Try

Bob’s Red Mill Gluten-Free Cornmeal
This stone ground, whole grain cornmeal produces cornbread with superb flavor and texture.

Corn Flour to Try

Bob's Red Mill Masa Harina Golden Corn Flour

Masa is a traditional Spanish ingredient used to make homemade corn tortillas. It is made from dried corn kernels that have been cooked and soaked in lime water and then ground into masa.

Bob's Red Mill Whole Grain Corn Flour

This finely stone-ground flour is perfect for breading and in combination with other baking flours.

Recipes with Cornmeal

Old-Fashioned Gluten-Free Cornbread
Savory Cornbread Waffles
Gluten-Free Corn Tortillas (also uses rice flour)

Recipes with Corn Flour

Potato Starch vs. Potato Flour

Potato starch and potato flour are distinct products and cannot be used interchangeably. Adding to the confusion, potato starch is sometimes labeled as potato starch flour, though they are the same. In contrast, potato flour is different.

Potato starch is produced solely from the starch of potatoes, while potato flour is made by cooking, dehydrating, and grinding whole potatoes. Potato starch contains minimal nutrients, whereas potato flour retains many of the same nutrients found in whole potatoes, including potassium, calcium, phosphorus, and dietary fiber.

Both can be used for baking, depending on the recipe, but be mindful of which one your recipe specifies. Potato flour results in firmer, heavier baked goods, while potato starch is better suited for softer items like dinner rolls or sandwich bread.

Potato starch can be substituted at a ratio of ¾ cup per 1 cup of wheat flour, or use 5/8 cup of potato flour for every 1 cup of wheat flour in your recipe.

Potato Starch to Try

Bob’s Red Mill Unmodified Potato Starch
This potato starch is made from top-quality high-starch potatoes through a water filtration process.

Potato Flour to Try

Bob's Red Mill Finely Ground Potato Flour
Bob's Red Mill Potato Flour is finely ground from 100% dehydrated whole potatoes. It's perfect for use in sauces, gravies, and soups.

Recipes with Potato Starch

Recipes with Potato Flour

Easy Homemade Flatbread (gluten-free and dairy-free, also uses coconut flour)
Gluten-Free Banana Bread (also uses brown rice flour)

Buckwheat Flour

Rich in fiber and protein, with relatively high amounts of iron, calcium, magnesium, and potassium, buckwheat flour has become a favorite among those avoiding gluten. Using buckwheat imparts an earthy, nutty flavor. Although fairly heavy, buckwheat flour will result in dense baked goods unless mixed with lighter flours.

Buckwheat flour can be substituted at a 1:1 ratio with wheat flour. It does not rise at room temperature like many other flours. If you’re baking something that needs to rise, add extra time to your bake time so it can rise in the oven or bread maker. Buckwheat flour also pairs well with other gluten-free flours for cakes and bread, making the goods less dense.

Buckwheat Flour to Try

Arrowhead Mills Organic Buckwheat Flour
Organic Buckwheat Flour from Arrowhead Mills® offers buckwheat,

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Everything You Need to Know About Plant-Based “Meat”

Anonymous — Thu, 22 Jan 2026 16:02:33 +0000

Everything You Need to Know About Plant-Based “Meat” Anonymous (not verified) Thu, 01/22/2026 - 16:02

Food & Nutrition

Food trends come and go, but one in particular seems here to stay: plant-based meat substitutes. These innovative alternative meat options are the latest attempts by food scientists to simultaneously improve our diets and protect our planet. They aim to help self-proclaimed meat lovers adopt a more plant-based diet without feeling deprived and to reduce our reliance on mass-farmed livestock, which burdens land, depletes our water supply, increases carbon emissions, and more.

Sounds pretty magical, right?

Here’s everything you need to know about the enigma of plant-based meat and plant-based fish—how they're made, their nutritional value, and the impact they could have on our future food culture and environmental footprint.

What Exactly Are Plant-Based Meat & Plant-Based Fish?

Plant-based meat and plant-based fish products replace common animal proteins like cow, pig, and tuna with proprietary blends of plant-based proteins, fats, flavorings, and binders. Food engineers have experimented with the quantities of each ingredient to create products that mimic the look, texture, and taste of classic burgers, meatballs, taco meat, sausages, and packaged tuna. Many of these products also remain gluten-free and non-GMO, catering to people with various food sensitivities, preferences, or dietary restrictions.

How Are Plant-Based Meat & Plant-Based Fish Products Made?

The manufacturing process varies by manufacturer, as each brand uses a unique recipe. The plant-based proteins in these products can include any combination of pea protein, rice protein, mung bean protein, soy protein, wheat protein, potato protein, lentil protein, faba protein, mycoprotein, chickpea flour, and navy bean flour. Typical fat sources include combinations of coconut oil, sunflower oil, olive oil, canola oil, and cocoa butter.

To mimic a meaty or fishy flavor, some brands use fermented yeast or yeast extract. Paired with the appropriate seasonings such as garlic powder, onion powder, chives, lemon juice, vinegar, salt, and other spices, the flavor of plant-based meat and fish can be quite convincing. Finally, food engineers use binding agents like methylcellulose (a culinary binder commonly found in ice cream, sauces, and jams) and potato starch to hold everything together. Many red meat alternatives also include beet or pomegranate powder to create the juicy burger effect that many consumers desire.

Is It Healthier Than the Real Thing?

Many dietitians commend people for consciously reducing their reliance on animal meat—especially red meat, which is linked to various health issues when consumed frequently—and they view plant-based meat and fish as a step in the right direction. However, these should not be considered "health food."

Many plant-based burger options on the market today contain levels of saturated fat and sodium comparable to traditional beef burgers. Moreover, the "plant-based" terminology used in marketing these products often creates a "health halo" effect, which can lead to overconsumption as people assume these alternatives are healthier than they are.

Why It Matters

While many plant-based meat and fish products aren't paragons of nutrition, their existence is crucial as food scientists explore more sustainable protein sources. Although these products should be consumed in moderation to maintain optimal health, choosing a plant-based product over an animal-derived option has positive implications beyond just personal health.

Livestock rearing and processing drive more than half of our global greenhouse gas emissions, and approximately 45% of our global surface area is used for livestock systems. Thus, increasing your consumption of plant-based foods can significantly reduce your environmental footprint.

Remember, a plant-based diet ideally involves a high intake of whole foods. You can have the same positive impact on the planet and fare even better health-wise by opting for fresh fruits and vegetables, whole grains, legumes, nuts, and seeds at every meal. It’s fine to satisfy meat cravings with plant-based alternatives occasionally, but they shouldn’t dominate your diet.

If you found this article helpful, you might also enjoy Eating Healthy on a Budget: 12 Tips to Keep You & Your Wallet Fit and 4 Must-Try Protein Powder Recipes Made with Real Food Protein. Also, be sure to sign up for BubbForest Health Emails to get expert wellness advice and our best promotions in your inbox.

About Lindsey Toth, MS, RD
Registered Dietitian, BubbForest Health Products

Lindsey is a nationally-recognized registered dietitian and nutritionist with a soft spot for pie. She empowers people to take charge of their health by finding the balance between pleasure and nourishment in food.

Sources

¹ Has Fake Meat Reached a Tipping Point? All of a Sudden, Plant-Based Meat Alternatives Are Everywhere. Inc. https://www.inc.com/peter-economy/has-fake-meat-reached-a-tipping-point-all-of-a-sudden-plant-based-meat-alternatives-are-everywhere.html

² Clean Meat vs. Plant-Based Meat: What You Need to Know About Sustainable Burgers. Food & Wine. https://www.foodandwine.com/news/clean-lab-grown-meat-plant-based-burger

³ Impossible Foods. https://impossiblefoods.com/food/

⁴ Beyond Meat. https://www.beyondmeat.com/products/

⁵ Plant-Based Burger. LightLife. https://lightlife.com/product/plant-based-burger/

⁶ Plant Based Tuna. Good Catch. https://goodcatchfoods.com/product-cat/plant-based-tuna/

⁷ Are Beyond Meat’s plant-based burgers healthier than red meat? Dietitians say no. CNBC.https://www.cnbc.com/2019/07/03/are-beyond-meats-burgers-healthier-than-red-meat-dietitians-say-no.html

⁸ Beyond Meat, Impossible Foods, and the plant-based burger of the summer. Here are the diet facts you need to know. CNBC. https://www.cnbc.com/2019/07/04/beyond-meat-impossible-foods-and-the-diet-truth-of-the-summer-burger.html

⁹ Why Build Meat Directly From Plants? Beyond Meat. https://www.beyondmeat.com/about/

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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Food & Nutrition

Finding the Perfect Cup: A Beginner’s Guide to Tea

Tea History & Facts

Black Tea

White Tea

Green Tea

Herbal Tea

Oolong Tea

Pu’erh (Pu’er) Tea

Yerba Maté Tea

Rooibos Tea

Moringa Tea

Mushroom Teas

Loose-Leaf vs. Tea Bags—Which Is Better?

10 Tea Preparation Tips

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Surprising Benefits of Chocolate Your Delicious Health & Wellness Ally

Chocolate is a Source of Certain Nutrients

Delivers Free Radical-Neutralizing Antioxidants

Supports Heart Health

Boosts Brain Function

Promotes Healthy Blood Pressure Already Within the Normal Range

Promotes Healthy Cholesterol Levels Already Within the Normal Range

Beauty-Boosting Benefits of Chocolate

Offers Antioxidant Protection

Supports Skin Hydration

Offers Stress Relief

Promotes Healthy Hair & Scalp

Leave a comment

12 Best Teas for Wellness, Energy, Sleep, Calm and Digestion

Top 12 Wellness Teas

Best Teas for Energy

Green Tea

Black Tea

Matcha Tea

Best Teas for Sleep

Chamomile Tea

Passionflower Tea

Valerian Root Tea

Best Teas for Calm & Relaxation

Lavender Tea

Lemon Balm Tea

Ashwagandha Root Tea

The Best Teas for Digestion

Peppermint Tea

Ginger Root Tea

Licorice Root Tea

The Many Benefits of Herbal Teas

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7 Healthy Ice Cream Hacks

But First, the Ice Cream Bases

25-Minute Healthy Vanilla Ice Cream1

How to make it

Two Ingredient Vanilla Nice Cream2

How to make it

Coconut Milk Vegan Ice Cream3

How to make it

Healthy Ice Cream Mix-ins and Toppings

#1 Matcha Ice Cream

#2 Activated Charcoal Ice Cream

#3 Protein Ice Cream

#4 Full-Spectrum Hemp Oil Extract or CBD Oil

#5 Cinnamon for Flavor & Health Benefits

#6 Ginger-Mandarin Ice Cream Sauce

DIY Ginger-Mandarin Ice Cream Sauce

How to make it

#7 DIY Chocolate Syrup with Coconut Sugar

DIY Chocolate Syrup12

How to make it

Better Health Through Balanced Choices

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Astaxanthin Benefits for Eye Health

Benefits of Astaxanthin

What is Astaxanthin?

Benefits of Astaxanthin for Eyes and Beyond

Astaxanthin for Vision Health

Astaxanthin for Cognitive Health

Astaxanthin for Heart Health

Astaxanthin for Skin

Astaxanthin for Exercise & Athletes

25-Minute Healthy Vanilla Ice Cream¹

Two Ingredient Vanilla Nice Cream²

Coconut Milk Vegan Ice Cream³

DIY Chocolate Syrup¹²

Baked Banana Donuts³

Cardamom Donuts with Cinnamon Sugar⁹

Vegan Chai Golden Milk Donuts with Turmeric¹⁰

Gluten-Free Zucchini & Chocolate Donut Recipe¹¹