Courtesy of Tamara, Allrecipes
As we engage into the warm months of summer, we quest to bask in our favorite foods, but are also sensitive about our waistline.
Here are a few tips that should help:
Dark Chocolate
Yes, according to a 2022 study published in The Journal of Nutritional Biochemistry, eating dark chocolate daily improved mood, specifically lowering stress and anxiety in healthy adults ages 20 to 30. The key? Aiming for 85% cocoa or higher-it contains more polyphenols, or powerful plant compounds that act as antioxidants.
Fruits and Vegetables
Of course, we know fruits and vegetables support digestion and immunity, but they can also boost your mood. A large systematic review found that higher consumption of fruits and vegetables is associated with greater happiness, life satisfaction, and lower risk of depression and anxiety. More specifically, berries are a standout.
Popcorn With Nutritional Yeast
“Nutritional yeast is usually fortified with vitamin B12,” Zenker says. “Low B12 status is associated with depressive symptoms, brain fog, mental fatigue, and cognitive decline.” Meanwhile, popcorn itself offers B vitamins, fiber, and complex carbs to help stabilize blood sugar and support steady energy.
Edamame With Salt
Edamame are edible soybeans that are harvested and picked when they are young and green. If you’re wondering, they are the same soybeans as the matured soybeans used to make tofu, soy milk, natto, and soy sauce. They are full of plant-based protein perfect for vegetarian or vegan diets!
The Italian Summer Salad
Everything in this mid-summer Italian bread salad recipe is fresh, except the bread. Use a loaf of artisan or rosemary bread that is a touch stale. If your bread is too fresh, toast it until about half as dried and crunchy as a crouton.
- Prep Time: 10 mins
- Total Time: 10 mins
- Servings: 4
INGREDIENTS
- 1 clove garlic, peeled
- 1 (1 pound) loaf Italian bread
- 2 cups chopped fresh basil
- 1 cup chopped tomatoes
- 1 cup peeled, seeded, and chopped cucumber
- 1 cup chopped red onion
- 2 tablespoons chopped fresh thyme
- 1 clove garlic, minced
- ¼ cup olive oil, or as needed
- 2 tablespoons balsamic vinegar, or as needed
- Add olive oil and vinegar; toss until evenly coated.
DIRECTIONS
- Rub peeled garlic clove around a wooden salad bowl
- Pull apart or cut bread into bite-sized pieces
- Combine bread, basil, tomatoes, cucumber, red onion, thyme, and minced garlic in the prepared salad bowl
- Add olive oil and vinegar; toss until evenly coated
Italian bread, known for its crusty exterior and soft, chewy interior, is often made with simple ingredients like flour, water, yeast, and salt. It is generally low in fat and sugar, making it a good choice for those watching their calorie intake. However, it is important to note that Italian bread is not gluten-free, so individuals with celiac disease or gluten sensitivities should opt for gluten-free alternatives. Despite this, Italian bread can be part of a healthy diet when consumed in moderation and paired with other nutritious foods.4 For those looking to make their own Italian bread, there are various recipes available that cater to different dietary needs. From low-calorie options to whole wheat varieties, there is a healthy Italian bread recipe to suit every preference. These recipes often involve baking on a baking stone or using a pizza stone for a unique flavor and texture.
