food and drink

15 Quick, Easy, and Healthy Foods to Eat This Winter

These 15 foods are good for your body, and they don’t involve much time in the kitchen. It can be tempting to sit down on the couch, watch tv, and wolf down too much junk food, especially when the weather gets colder.  As Americans, we tend to make poor choices when it comes to what we eat, choosing food that tastes good in the moment but doesn’t have much in the way of nutrition. And type 2 diabetes, a disease tied to poor eating habits, has a disproportionate impact in the Latinx community.1 So here are 15 foods that you should be eating more of – and why.

Bagel with Peanut Butter and Honey

Instagram @blackseedbagels

Just toast a bagel and then spread natural* peanut butter on it. Top it off with a bit of honey. If you like banana, you can slice one up and throw some on the bagel too. Peanut butter is a solid source of protein, and it’s low-carb. It also has vitamins: E, B3, B5, and B6.2 Honey has several types of antioxidants which help your body fight disease. It also contains less sugar per gram than regular sugar. 3

*there should only be one ingredient in your peanut butter – peanuts.

Oatmeal

Pixabay @iha31


Oatmeal can be microwaved as long as you don’t use steel-cut oats. Just put the oats in a bowl, add just enough water to cover them, and microwave for a few minutes. Done. Optional – throw a bit of milk, some agave, and some fruit on top for breakfast (or dinner, no judgement). If you don’t have fresh fruit, you can use frozen, just add it to the oats and water before microwaving. Oatmeal has high levels of several minerals and contains antioxidants. And because it is so filling, it has been linked to weight loss.4

Oranges and Bananas

Pixabay @elljay


It doesn’t get much simpler than this – just peel and eat. Oranges have Vitamin C and antioxidants.5 Bananas have been shown to help with weight loss and help moderate blood sugar levels.6

Spinach Salad

Pixabay @showmeyourflowers


A quick and easy salad – spinach, cherry tomatoes, green onions, and croutons. For dressing, splash on a bit of olive oil and any type of vinegar. Add salt and pepper if desired. Buying prewashed spinach will help save time, otherwise, be sure to rinse thoroughly, as spinach tends to have dirt clinging to it when you bring it home. Vitamins A, B6, B9, C, E, and K1 are all found in spinach. It also is an excellent source of iron, and has antioxidants that have been linked to slowing the aging process of our cells. Finally, it helps with your eyesight and has been shown to reduce the risk of certain types of cancer.

Roasted Garlic

Pixabay @remcoosculiflower


Roasted garlic is a gourmet food that is crazy simple to make.  Take the garlic, brush off the outer skin, cut the very top off, dip it in olive oil, place it on tin foil, and throw it in the oven at ~400 degrees.  Take it out about a half hour later, and you’ll have mushy garlic goodness that you can spread on some bread or add to pretty much any vegetable dish. Garlic helps prevent colds, improves blood pressure and cholesterol levels, and is associated with a longer lifespan.

Vegetable Soup

Instagram @ralphsfarmmarket


Surprisingly easy to make, and super quick if you can buy your veggies pre-chopped. You can literally use whatever vegetables you want. In the winter, carrots, celery, garlic, and onion are all available and a nice place to start. Just combine the vegetables and water in a large pan, bring to a boil and then lower the temp to medium. Cook until the veggies are tender.  If you have any oregano, basil, or chili powder, go ahead and throw some in there. Adding a splash of soy sauce will give it more depth. Carrots have Vitamin A which is beneficial for your eyesight. 9 Celery has numerous antioxidants.10Onions have been linked to a decreased risk in certain cancers.

Lemons or Limes

Pixabay @congerdesign


Tired of plain water? Toss in a bit of lemon or lime juice. You’ll get hydrated plus you’ll have the benefits of citrus. Lemons and limes contain vitamin C, which has been shown to help fight colds. They also contain antioxidants, so they’re an ally against many types of chronic diseases.

Omelette

Pixabay @mhburton


Contrary to popular belief, eggs + vegetables and (a little bit of) cheese is a healthy choice.  Just add the eggs to a lightly buttered or oiled frying pan, throw in some chopped veggies, and heat on medium until cooked.  Add a little bit of cheese on top immediately after cooking. If the cheese doesn’t melt, you’ve got too much on there.  Add some jalapeños for additional nutritious benefits. The egg whites and the yolk are both good for you.  Egg whites are filled with protein. And nutritionists tell us that egg yolks “contain small amounts of almost every vitamin and mineral required by the human body…”. And eggs do not increase your cholesterol.13 Jalapeños, or any chiles you’d like to use, contain capsaicin, which actually increases the amount of fat your body burns.

Coconut Water

Pixabay @Gadini


Another incredibly easy food to prepare, coconut water is found in young coconuts. Just punch a small hole in a coconut and pour its water into a glass. Or take a reusable straw, push it right into the soft part of the coconut, and drink from there. Coconut water is just as good for you as any sports drink for hydration and replacing your electrolytes.

Creamy Mushroom Soup

pixabay @skeeze


When making mushroom soup, it’s best to have at least 2 types of mushrooms.  Clean them and cut them up.  Then put them in a pot, along with some onions and a bit of oil. Cook on medium heat until the onions soften. Then add soy, almond, or cashew milk. (You can also use cow’s milk, but then you have to be careful not to overheat it). Continue cooking on medium heat for about 20 minutes. Add salt and pepper, and you’re done. There are many benefits to eating mushrooms.  They contain antioxidants, B vitamins, copper, potassium, and beta glucan. Beta-glucan reduces your risk of Type 2 Diabetes, improves cholesterol, and benefits your heart.

Broccoli with Lemon

Instagram @dietistensval

Take some broccoli and toss it in lemon juice, then heat in a lightly oiled frying pan for a few minutes on medium heat. That’s it. Broccoli has vitamins A, B9, C, and K. It also has sulforaphane, which has been tied to slowing down the aging process.

Stir Fry

pixabay @caramiagudelis0


Veggies + Oil + Skillet = Stir Fry.  Again, buying pre-cut veggies will save you time here but either way, it’s simple to prepare. Just toss the vegetables in a pan that is lightly coated with oil. Cook for 5-10 minutes on medium heat – until veggies are tender. Like the vegetable soup, what vegetables you use are completely up to you – pretty much any combo works but get some bok choy in there if you can.  Some other ideas are bell peppers, broccoli, carrots, water chestnuts, green beans, and onion. The reason you want bok choy is because it contains phytonutrients, which are tied to a reduction in risk of cancer, heart disease, and osteoporosis.

Avocado Toast

Pixabay @tommileew


There’s a reason why avocado toast has been a favorite these last few years – it’s good for you and takes less than 5 minutes to make. Peel an avocado and spread it on whole grain toast*.  Commence eating.  The avocado has a lot of potassium which acts as an electrolyte. Electrolytes keep your fluids in balance, and your nervous system in proper working order.

*If possible, do not use white bread as it has little nutritional value and is high in sugar.

Fruit & Yogurt Bowl

Pixabay @shnomoe


Put about a cup of plain Greek yogurt in a bowl, throw some berries on top, and add a dash of sweetener for a healthy fruit-based yogurt. By making it yourself, you avoid the preservatives and unhealthy sweeteners commonly found in single-serving packages of yogurt. Berries are low calorie, contain antioxidants, and have been linked to prevention of several types of cancer.20 Greek yogurt has a lot of protein and very few carbs or fats. It also has calcium, which is good for your bones and teeth. Greek yogurt also helps keep your stomach on point, is associated with weight loss, and helps prevent Type 2 Diabetes.

Hot Chocolate

Instagram @ketowithcherryl


Congratulations, you made it to the end of the list! As your reward, here’s a type of food that you probably thought was terrible for you, but is actually really good for you. Dark chocolate. To make hot chocolate, drop a tablespoon of cocoa powder (found in the baking aisle) into a mug, add milk, and microwave.  Once it is heated up, stir and the cocoa will dissolve. At this point, you can add a sweetener like stevia if you’d like.  If you have any flavorings like vanilla, almond, or cinnamon, those can all be tasty additions as well. Chocolate contains tons of different antioxidants, lowers your risk of heart disease, and can help with memory problems.22 And while this version of hot chocolate isn’t Abuelita™, it is definitely abuela-approved.  

21 Health Instagram Accounts You Need to Follow Right Now

food and drink

21 Health Instagram Accounts You Need to Follow Right Now

Before social media revamped the internet, people who wanted to eat healthier and exercise more plastered photos of models with their ideal body image on their refrigerator to help them stay on track. Fortunately, there’s no longer a reason to clip magazine images that inspire you to stick to your new diet and exercise routine. If you need healthy cooking tips, a slight confidence boost, or a bit of motivation to stick to your new health and wellness routine, follow these Instagram accounts.

1. Beauty Blends

Credit: Instagram/@beautyblends

If you’re looking for plant-based and simple vegan recipes, Beauty Blends has you covered. This Dutch-based Instagram blogger posts vibrant photos of drool-worthy desserts and appetite-satisfying meals that make you want to eat healthy on a regular basis.

2. Jessamyn Stanley

Credit: Instagram/@mynameisjessamyn

Jessamyn Stanley is a body-positivity advocate and yoga teacher who uses her Instagram account to inspire hundreds of thousands of followers. Her feed is filled with images of yoga poses, short videos of yoga sequences, and posts that focus on the way you feel, rather than how you look.

3. Abdkitchen

Credit: Instagram/@abdkitchen

Abdkitchen’s Instagram feed is filled with healthy comfort food. On this Instagram account, you’ll find a variety of soups good enough to warm your soul and spice-infused dishes that almost look too good to eat.

4. Fat Girl Fed Up

Credit: Instagram/@fatgirlfedup

Lexi was a fat girl who was fed up with how she looked and felt, so she took matters into her own hands. She lost 312 pounds naturally — through diet and exercise — over the course of two-years. Her Instagram account showcases her continual journey with weight loss, exercise, self-discovery, and living a healthy lifestyle. If you need motivation and inspiration, Lexi is the health-related Instagram blogger to follow.

5. Discovering Danny

Credit: Instagram/@discoveringdanny

We can’t mention Lexi at @fatgirlfedup without mentioning her other half. Discovering Danny is her partner in crime, and his Instagram feed is just as inspiring. Using diet and exercise, Danny has lost 95 pounds since 2016, and together with Lexi, they work to inspire over a million Instagram followers throughout their own health and wellness journey.

6. Sjana Elise Earp

Credit: Instagram/@sjanaelise

Sjana Elise Earp’s Instagram feed has attracted over one million followers for a reason — her yoga-inspired photos are absolutely breathtaking. If you’re a yoga enthusiast, or you plan to become one, Sjana’s jaw-dropping shots are sure to motivate you to start posing.

7. The Crunchy Radish

Credit: Instagram/@thecrunchyradish

Miranda Hammer is the registered dietician who runs the widely popular Instagram account, The Crunchy Radish. She’s a fitness enthusiast who focuses on creating healthy recipes using all-natural foods, which she shares via Instagram and her blog. But the best part about her feed isn’t the food; it’s how simple her recipes are to make.

8. The Delicious

Credit: Instagram/@thedelicious

Sarah is the founder of The Delicious Life, a blog that focuses on eating beautifully every day. On her Instagram feed, she shares bright, colorful photos of fruits and veggies, along with recipes so you can put the fun back in your diet.

9. Rochelle Bilow

Credit: Instagram/@rochellebilow

Rochelle Bilow works at Bon Appétit, a magazine filled with recipes and cooking tips, and her Instagram feed reflects the healthy lifestyle she maintains. The feed is filled with photos taken during her regular runs, the food she’s eating, and some of her favorite yoga poses.

10. Eddie Hall

Credit: Instagram/@eddiehallwsm

If weightlifting and bodybuilding is more your style, check out Eddie Hall’s Instagram account. He holds the world record for deadlifting 500 kilograms and has won the title of the UK’s Strongest Man six years in a row. His Instagram feed showcases photos of him in the gym, videos of him lifting weights, and stories about his own personal weightlifting journey.

11. Hannah Fallis Bronfman

Credit: Instagram/@hannahbronfman

Hannah Bronfman is a fitness enthusiast, DJ, and the author of the book Do What Feels Good, Recipes, Remedies, and Routines to Treat Your Body Right. Her Instagram feed highlights her fun personality, gives you an up-close look at her lifestyle, and displays posts that inspire her followers to live a happy, healthy lifestyle.

12. Sara Forte

Credit: Instagram/@sproutedkitchen

Sara Forte is the author of Sprouted Kitchen and Sprouted Kitchen: Bowl + Spoon — two cookbooks designed to inspire healthy eating. But the great thing about The Sprouted Kitchen Instagram feed is that Sara doesn’t follow one specific diet style. Instead, she focuses her feed on eating healthy and seasonally and fills it with recipes that are nutritious and satisfying.

13. Minimalist Baker

Credit: Instagram/@minimalistbaker

Minimalist Baker is the Instagram account to follow if you’re a self-described lazy cook or looking for healthy recipes that are quick and simple. All of the recipes Dana Schultz posts only require one bowl, take 30 minutes or less to make, and require no more than 10 ingredients.

14. Coco Lovin’

Credit: Instagram/@coco_lovin

Need to level up your breakfast game? Alexa at @coco_lovin really understands just how important a good fruit bowl is to your morning routine. She shares various healthy, fruit-based recipes that make her followers look forward to getting up each morning.

15. Holly Rilinger

Credit: Instagram/@hollyrilinger

What makes Holly Rilinger’s Instagram account follow-worthy? The fact that her positive posts and stunning selfies are enough to make you want to get your butt to the gym ASAP. On her Instagram feed, Holly shares stories about her own health and wellness journey that inspire others to take action.

16. Massy Arias

Credit: Instagram/@massy.arias

Boxing, strength training, and yoga — Massy Arias does a little bit of it all. Along the way, she shares her journey on Instagram. This health coach inspires over two million followers to continue their health and wellness journeys, teaching expecting mothers how to modify their exercise routines during pregnancy and moms how to make time in their busy day for a workout.

17. Kenneth Gallarzo

Credit: Instgram/@progressive_calisthenics

Kenneth Gallarzo uses his Instagram account to teach others how to use slow, controlled gymnastic moves to strength train. His feed is full of how-to videos, making it ideal for anyone who’s new to the workout scene.

18. Jenna Murrow

Credit: Instagram/@jenstateofmind

Jenna Murrow’s Instagram feed is a combination of photos and videos that teach followers to unlock their healing potential through yoga therapy, healthy eating, and Ayurvedic medicine.

19. Angela Liddon

Credit: Instagram/@ohsheglows

Angela Liddon, founder of the blog Oh She Glows, shares mouthwatering vegan recipes on her Instagram feed. Her feed is ideal for anyone considering adopting a vegan lifestyle, especially those with a sweet tooth.

20. Jessi Kneeland

Credit: Instagram/@jessikneeland

Jessi Kneeland is a life coach who specializes in teaching women how to love and accept their bodies. Her Instagram feed focuses on fitness and includes a variety of instructional videos and posts about mindset.

21. Amanda Meixner

Credit: Instagram/@meowmeix

If you need help with healthy eating, Amanda Meixner has your back. Her Instagram account teaches followers which foods to love and what type of food they should avoid if they want to eat healthily.

Paid Promoted Stories