How to Cook Quinoa

Nutty and often chewy after it’s cooked, The Almighty Quinoa has probably appeared on your radar in the last decade, and you even know how to pronounce it (KEEN-wah). The Incan superfood is a complete protein with nine essential amino acids after all, which is especially attractive to vegetarians who usually can’t get some types of protein found in meat. But how to prepare quinoa?

In the cold months, make a warm vegetable side with dried fruit and nuts. Try a savory soup or at breakfast, a filling porridge. When it’s warm out, whip up a cold salad with lettuce and fresh fruit. Use quinoa as a substitute for other grains (although it’s not really “other” as quinoa is a seed, hence all that protein). Use quinoa in place of rice under a stir-fry with peppers, onions, and a meat-like spicy Italian sausage, or an Asian-inspired chicken or tofu.

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Whatever you do to it, first you need the basics on how to prepare it (hint: treat it like a grain).

How to cook quinoa:

1. Rinse the raw quinoa. Scoop out the portion you want to cook (1 cup of raw quinoa makes 3 cups of cooked quinoa) and rinse it in a strainer, preferably a fine wire mesh strainer, running your fingers through the seeds until the water runs clear, about a minute or two. You want to get rid of the bitter natural coating called saponin.

2. Toast the quinoa (optional, but it creates a more nutty, intense flavor). Heat a glug of olive oil in a pot and toast the qunioa, stirring occasionally, for just about a minute.

3. Add liquid and bring to a boil. You want a 1:2 ratio of quinoa to liquid, so if you’re using 1 cup of raw quinoa, add 2 cups of water or broth, plus a pinch of salt, and let it come to a boil.

4. Reduce the heat to a simmer. Cover the pot with a tight-fitting lid, and let it cook for 15 to 20 minutes. You know it’s done, or in the neighborhood, when you see the germ pop out of the seed, creating a spiral that wraps around it.

5. Remove from the heat. Take the quinoa off the burner and let it sit, covered, for about five minutes.

6. Fluff with a fork. Be sure to taste-test at this point too. If the quinoa has more liquid at the bottom of the pot or it’s too crunchy for your taste, then cook it a bit longer.

Armed with these instructions, try a few of our ideas on spicing up and coloring your quinoa with all sorts of add-ins.

1. Warm Quinoa Salad with Roasted Autumn Vegetables and Ginger-Scallion Dressing

That recipe name is a mouthful, isn’t it? And so is the dish, with all those root vegetables — sweet potatoes, carrots, parsnips, and turnips — plus Brussels sprouts. Go ahead: eat the rainbow, in your bowl. Get our Warm Quinoa Salad recipe.

2. Healthy Quinoa Breakfast Porridge with Figs

Tired of oatmeal every morning? Mix it up and add more complex protein to your breakfast time. With a touch of maple syrup, milk, dried figs, freshly grated nutmeg, a cinnamon stick, and walnuts, it’s quite the morning treat — in only 20 minutes (or make a large batch and reheat through the week). Get our Healthy Quinoa Breakfast Porridge with Figs recipe.

3. Spicy Thai Coconut Quinoa

With coconut milk and brown sugar, you get some sweet creaminess. With the Sriracha hot sauce, you’ve got your heat. With the peanuts, toasted sesame oil, quinoa, and tofu, you’ve got your nutty protein. Lime gives an acidic tang. Lastly, the cilantro, carrots, broccoli, and scallions contribute fresh, colorful produce to the situation. And this is a flavorful situation. Get our Spicy Thai Coconut Quinoa recipe.

4. Baked Quinoa Adobado

Quinoa is treated as a main, meaty dish in this casserole with spicy smoke coming from chipotle peppers in adobo sauce and jalapeños. The queso fresco makes it cheesy. We like that. Get our Baked Quinoa Adobado recipe.

5. Quinoa Chowder with Spinach, Feta, and Scallions

This gluten-free meal could be lunch or a light dinner. It’s given a bit more heft with some Yukon Gold potatoes and a hardboiled egg. Get our Quinoa Chowder with Spinach, Feta, and Scallions recipe.

6. Quinoa with Kale and Pecans

If you want an easy, healthy side dish and are tired of the usual rice or potatoes, go with this idea. Cook the quinoa separately while you sauté the onions, garlic, and kale before combining the two. Pecans add another dimension of flavor and texture. Get our Quinoa with Kale and Pecans recipe.

7. Vegan Quinoa-Stuffed Grilled Zucchini

When mixed with cashews, garlic, cayenne, and other spices and herbs, quinoa becomes the main attraction, stuffed within beautiful green zucchini boats. If it’s too cold to grill outside, use a Foreman grill or broil it. Get our Vegan Quinoa-Stuffed Grilled Zucchini recipe.

8. Basic Quinoa Salad

By itself, quinoa is bland. You gotta spice it up with a bunch of complementary flavors, such as salty cheese, tangy lemon juice, and some fresh vegetables. Here’s a start. Get our Basic Quinoa Salad recipe.

9. Slow Cooker Quinoa-Stuffed Peppers

White beans of your choice, tangy, salty feta cheese, scallions, and some optional hot sauce fill out the rest of the insides of these mild, slightly sweet peppers. They make great vehicles. Get our Slow Cooker Quinoa-Stuffed Peppers recipe.

10. Cheesy Quinoa Cakes

These are healthy, packing all of quinoa’s nutrition and protein goodness, but at the same time satisfy a serious cheese craving. Go ahead; indulge without overdoing. Get the Cheesy Quinoa Cakes recipe.

Related Video: 7 Green Superfoods You Should Absolutely Be Eating

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Use Your Instant Pot to Help You Get Through the Whole30 Challenge

The holidays are officially over, which may mean that (a) you have some new kitchen gadgets to play with and (b) you’re planning on eating healthier as part of your new year’s resolutions. In case both things are true, Whole30 Instant Pot recipes may be just the thing to see you through January. Otherwise, they’re still handy for quick and nutritious dinners any time of the year.

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The unofficial appliance of our times continues taking over countertops.

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Whole30 turns 10 this year and remains a popular option for those seeking to change their diets, although you’re not meant to focus on weight or calories, just on what you’re putting in your mouth and how it makes you feel. That said, it can feel pretty daunting at first, because it forbids a lot of things, including all added sugar, alcohol, grains, dairy (except ghee or clarified butter), and most legumes—which can make it difficult to figure out meals that fit the bill while still tasting good. Luckily, lots of people have already done that work for you, and we’ve rounded up some of the best Whole30 Instant Pot meals on the internet to help you get through the whole ordeal (er, “challenge”).

The Whole30 Slow Cooker: 150 Totally Compliant Prep-and-Go Recipes for Your Whole30, $18 on Amazon

This official Whole30 cookbook includes even more recipes, with options for both your Instant Pot and your slow cooker.

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The Instant Pot part of the equation means, since you’re not babysitting a skillet, you have more time to focus on other things in between work and chores—and the Whole30 part, hopefully, means you have more energy to enjoy doing them too!

Perfect Instant Pot Eggs

Damn Delicious

These get the first mention because they’re ultra-easy, come out perfectly every time (including shells that slip right off), and are just as great for on-the-go breakfasts as they are for garnishing salads, soups, and other meals. Adjust the cook time depending on how soft (or firm) you like your yolks, and make up to a full dozen at once. Get the Perfect Instant Pot Eggs recipe.

Whole30 Instant Pot Pot Roast

Real Simple Good

This tender beef pot roast nestles up to sweet potatoes, onions, and carrots with rosemary and thyme. Like most Whole30 recipes, it also touts itself as paleo, which is true—in fact, all Whole30 recipes are paleo (but not all paleo recipes are Whole30 compliant, as they may contain verboten ingredients like honey or maple syrup). Get the Whole30 Instant Pot Pot Roast recipe.

Whole30 Instant Pot Chicken Soup

40 Aprons

Think of this as tortilla soup without the tortillas (which you can’t have on Whole30). Coconut milk makes it creamy, while chicken and zucchini make it filling. And you can top it off with as many avocado slices as you like. Get the Whole30 Instant Pot Chicken Soup recipe.

Whole30 Instant Pot Beef and Broccoli

Whole Kitchen Sink

Whole30 also forbids soy sauce, but coconut aminos are a-okay and can be used as a substitute. Combined with garlic, ginger, sesame, red pepper, and beef broth, they make a great sauce for flank steak and broccoli. Serve it over cauliflower rice, since actual grains are out too. Get the Whole30 Instant Pot Beef and Broccoli recipe.

Whole30 Paleo Instant Pot Butter Chicken

I Heart Umami

Another delicious thing to ladle over cauliflower rice (aka your new best food friend)? This luscious butter chicken in a sauce packed with ginger, garlic, and shallots, plus creamy coconut milk. Get the Whole30 Paleo Instant Pot Butter Chicken recipe.

Whole30 Instant Pot Magic Pork

Nom Nom Paleo

Pile this succulent, umami-rich shredded pork on top of roasted potatoes (white ones and sweet ones are allowed on Whole30), use it to make lettuce wraps, or…you guessed it…serve it over cauliflower rice—and you won’t miss sandwich buns or tacos shells one bit. Or at least you’ll get over it pretty quickly once you start digging in. Get the Whole30 Instant Pot Magic Pork recipe.

Whole30 Instant Pot Seafood Gumbo

The Movement Menu

Sea bass and shrimp swim in a tomato-based broth that’s good to the last drop (and happens to pair well with good old cauliflower rice for sopping it all up). Get the Whole30 Instant Pot Seafood Gumbo recipe.

Whole30 Instant Pot Chicken Pho

Nom Nom Paleo

Purists may scoff at the use of zucchini noodles, but they’re perfectly at home in a steaming bowl of fragrant chicken pho. Do note that if you add the optional maple syrup, it’s no longer Whole30-compliant (but it is paleo either way, and comes from the queen of paleo herself, Michelle Tam). Get the Whole30 Instant Pot Chicken Pho recipe.

Whole30 Instant Pot Chicken Burrito Bowls

Detoxinista

Remember cauliflower rice? It’s great as the base for all sorts of grain-free bowls, like these burrito-inspired chicken and vegetable ones. Since you can’t have beans or cheese (or sour cream) on Whole30, feel free to add extra veggies—and if you’ve never tried the pot-in-pot method before, you’ll love the fact that it lets you make the cauliflower rice and the chicken at the same time! Get the Whole30 Instant Pot Chicken Burrito Bowls recipe.

Whole30 Instant Pot Taco Soup

The Movement Menu

With ground beef, tomatoes, and lots of warming spices, this is kind of like a brothier version of chili (sans beans, of course), and it gets a little extra body from coconut milk, which is another ingredient that turns up a lot in Whole30 recipes. If you prefer, you can make this in your slow cooker instead. Get the Whole30 Instant Pot Taco Soup recipe.

Whole30 Paleo Instant Pot Saag

What Great Grandma Ate

While Whole30 has no problems with moderate amounts of meat, if you personally don’t eat it, or if you just need a break from animal protein, this creamy spinach saag is a great vegetarian option that can be made vegan too—just use coconut oil in place of the ghee or clarified butter. And in either case, you can probably guess what it’s best served with… Get the Whole30 Paleo Instant Pot Saag recipe.

Whole30 Instant Pot Vegan Carrot Ginger Soup

Wholesomelicious

Coconut milk lends its characteristic creaminess to this nourishing and comforting vegan soup as well, with carrots and ginger playing perfectly off of each other. Just the thing for a chilly evening, although it would probably work served cold during summer too. Get the Whole30 Instant Pot Vegan Carrot Ginger Soup recipe.

Related Video: WTF Is Whole30?

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A History of Detox Juices and How to Make Them

It’s that time of year again when we commit to a fresh batch of resolutions that are essentially commitments to live healthier, happier, more fulfilling lives. It’s hard to say in this rosy time of the year if we actually will run the marathon, learn a new language, or get out of debt but there is one simple thing we can do each day that will help strengthen and invigorate our bodies: drink a glass of fortifying juice that will detox our system, infusing our bodies and our minds with energy and vitality.

Juice detoxing might seem like a modern phenomenon but the principles of consuming a beverage to cleanse the body and rid it of toxins is actually an ancient one. Recipes for internal cleansing dating back nearly 5,000 years were discovered in China where other remedies such as cupping and colon cleanses were also a popular way to recharge the body.

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The Greek word toxon means arrow and the term toxicon was the poison in which the arrow was dipped. This is where the word toxin is derived and in the ancient Greek world, doctors would prescribe juice remedies as a way to remove the toxicon from the body. These juices were considered medicinal prescriptions, aligning with the philosophy that food is medicine if it is consumed properly.

In Thailand, juices formulated to cleanse the body of its toxins have long been incorporated into the lives of ancient and contemporary Thais as a way to achieve spiritual enlightenment and awakening.

Drinking juice as a means to cleanse our bodies is an easy way to illuminate the mind and recharge our bodies. It doesn’t have to mean adhering to a strict detoxing regimen in which nothing but juice is consumed. Starting your day with a detoxifying juice or perking your mind and body up with juice during the afternoon slump that affects so many of us, is a smart way to incorporate a healthful habit into your life that will help you stick to your healthy habit resolution for 2018.

Here are six recipes that are fortifying, detoxifying, and most importantly, flavorful.

Green Juice  

Show Me the Yummy

With just six ingredients, this vibrant green juice recipe will send you on your way into a more energetic day. The ginger adds a bit of fire while the apple contributes a hint of sweetness. Kale, celery, and cucumber are natural detoxifiers as is the lemon which brightens it all up. Get the recipe. 

Beet Juice   

Wonky Wonderful

The vibrant red-violet color alone is enough to entice even the most juice-averse to take a sip but it’s the flavor that will keep them drinking. Apples sweeten the recipe as limes and ginger do the major detoxing work. Beets are beneficial in so many ways. They are loaded with fiber and vitamin C and also packed with potassium, an essential mineral for healthy muscle and nerve function along with manganese which bolsters kidney, liver, bone, and pancreatic health. Get the recipe. 

Pineapple, Cayenne Detox Juice

Salad Days

If you prefer a little fire in your detox juice, this is the recipe for you. Cayenne pepper contains capsaicin which is thought to boost metabolism, lower blood pressure, alleviate hunger pains, and aid in digestive health. When it’s combined with pineapple juice which contributes to eye health, strong bones, and contains anti-inflammatory properties, this recipe is a winner. Get the recipe. 

Cilantro Detox Juice

Elena’s Pantry

Cilantro isn’t for everyone but for those who appreciate its flavor and vibrant color, this is the juice recipe for you. Cilantro is a nutritional workhorse. It flushes the body of heavy metals, prevents urinary tract infections, lowers blood sugar levels, and is thought to improve sleep and decrease anxiety. With just five easy to source ingredients including cucumber, lemon, ginger, and lime which all have detoxifying strengths of their own, this is a powerhouse juice that tastes as good as it looks. Get the recipe. 

Chia Seed Juice   

A Happy Food Dance

Chia seeds have long been appreciated for the texture they add to recipes but they are also valued for their powerful nutritional benefits. Chia seeds contain omega-3 fatty acids which raise the level of HDL cholesterol (or “good” cholesterol) in our bodies. They are also high in fiber, calcium, antioxidants, and iron. This recipe calls for the juice of your choice. To keep it as healthy as possible, use a store-bought juice that is free of added sugars or juice one of your own. Get the recipe. 

Carrot Juice

Cultured Palate

Many of us were told when we were kids to eat our carrots in order to improve our eyesights. Our parents were onto something because carrots are high in vitamin A which is essential in the prevention of macular degeneration and cataracts. Carrots are also a good source of antioxidants which are thought to decrease the risk of certain kinds of cancer, improve cardiovascular health, and decrease the risk of stroke. This recipe celebrates the carrot in all its vibrant orange glory and also includes celery, lemon, ginger, and apples for even more nutrition and energizing flavor. Get the recipe.

Related Video: The Healthiest Juices

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Try One New Wine Every Month in 2019

Your New Year’s resolutions are doomed. We know this, we accept this, we make them anyway, ever inspired by the fresh hopefulness of a new calendar year.

So here’s a sneaky way to underwrite a worthy cause—trying new things—with an object that easily reconciles it with your natural, hedonistic, self-indulgent tendencies. Wine. Let 2019 be the year that you drink AND you know things. About the things you drink.

Wine can be an unwieldy subject in that what begins with an innocent “I’d like to know more about that” premise can quickly lead you down a rabbit hole of archaic French inheritance laws. Much to my own chagrin, this does not tend to make one the life of the party. An easy way, however, to expand the palate of your mouth and your mind is a simple commitment to going beyond your garden variety varietals and giving new grapes or styles a chance to show you what they’re about. Once a month. Easy!

So on this twelfth day of Christmas (or thereabouts), I give to thee 12 under-the-radar wines, with a handful of sommeliers chiming in on their merits, that deserve a go-around toward achieving New Year’s Resolution success this year.

January: Mourvèdre

January is made for Netflix-and-chill on constant repeat while a large pot of something savory simmers on the stovetop; a bottle of a big red upended into the braise with a second bottle upended into your glass. You don’t need to go for broke on a pricey Bordeaux or over-blown Napa Cabernet, though; Mourvèdre’s got you covered. It’s a lush, plush, bold red from Provence that doesn’t require all the fanfare. It just knows it’s good.

February: Muscadet

There are wines named for their grape; there are wines named for their region, and then there are wines mysteriously named for a characteristic that the wine itself doesn’t necessarily possess. Enter: Muscadet. Made in western France from the Melon de Bourgogne grape, Muscadet is a light, bright, and briny white that comes from soils littered with seashells that will have you dreaming of your next beach vacation, or the oysters you plan to dip into your lover’s throat, come Valentine’s Day. (Or both.)

March: Pinotage

Publik

Pinotage is here to remind you that even when things don’t go as you expect them to, sometimes the outcome is still worth it. Or that children will always try at some point to defy their parents. Born of an experiment to create a fresh, light-bodied red wine that could thrive in South Africa’s climate, the result was a grape that possessed none of its desired attributes. A brooding, intense red with dark fruit, smoke, and herbs, try Pinotage on a March day that is more lion than lamb.

April: Grüner Veltliner

Just when you think winter will never end, the first bits of green start to push up from the earth, and Austria’s Grüner Veltliner is just the grape to mirror the moment. “Grüner Veltliner comes in a range of styles starting like spring with flowers and blossoms…” offers Daniel Ford, certified Sommelier and General Manager of Peppercorn Events. With bathing suit season around the corner, Grüner is also a specifically excellent pairing for vegetables. “Lighter styles are very refreshing with a light spritz and a delicate vegetal undertone of radish, asparagus, sweet herbs, and white pepper.” If I’m gonna have to eat salad all month long, it might as well be in the form of wine.

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May: Crémant de Limoux

Listen, I think rosé is as delicious as the next person, but perhaps we can consider adulting a little harder this year and not letting all of our spring wine choices be hashtag-driven. Crémant is a term used in France for sparkling wines made in a Champagne way, but outside of the region of Champagne. Limoux is one such region that’s been nailing the bubbles game since before the time of Dom Perignon. So what you get is an extremely classy sparkler without the classy price tag. More bubbles for your buck. I’ll drink to that.

June: Cinsault

Fairview Winery

“Odds are you’ve drank much more Cinsualt than you realize…” says one D.C.-based sommelier who wishes to remain anonymous, “whether it be as southern French rosé, Châteauneuf-du-Pape, an old vine South African red, or from Chateau Musar in Lebanon.” I can only speculate on the security clearance levels of wine professionals in our nation’s capital, but it’s a fitting metaphor for a worldwide grape that always delivers, over-delivers even, but rarely takes any label credit. Cinsault is all about the chase. A heady dance partner that “tends to add a soft red fruit character and perfume” and then disappears into the background leaving behind a whiff of smoke and mystery. To taste it on its own, look for old-vine bottles from Australia, South Africa, or even Chile that are “fruit-driven and intensely aromatic.”

July: Finger Lakes Riesling

Riesling is perhaps more capable of fireworks than any other grape, not only for its dynamite tension between sweetness and acidity, but also for the passion with which people either love it or (think they) hate it. Riesling is a grape that thrives in cold weather areas, resulting in grapes that are decidedly tart, so some sweetness is often desirable in the winemaking process to produce the balance that exceptional riesling has in abundance. But dry styles are still widely available, and equally dynamic, and are especially easy to spot in domestic selections without any knowledge of German, as they are simply labeled “dry.” New York’s Finger Lakes region produces excellent examples, plus it’s July, so, drink American. Patriotism!

August: Assyrtiko

“If you have one bottle of white you need to pick up,” says Barbara Wong, sommelier at Le Bernardin, “an Assyrtiko would be the winner.” To help pronounce Assyrtiko, just think “assertive,” which also helpfully describes the ability of this Greek white to endear itself to you. “Especially if you want one bottle to do it all,” says Wong. “It can be the Muscadet to your oysters, your mineral and powerful white to hold up to heartier dishes, can be for someone who likes something crisp and clean, and can also just be a bottle to sit with and enjoy. Price point is also super friendly.”

September: Nerello Mascalese

DiGiovanni

The odds of you finding a Nerello Mascalese in your local wine store are maybe slim, but when you next find yourself in an Italian wine bar, perhaps on a crisp night in the early fall when the thought of drinking red again seems appealing, give a chance to the things that seem unpronounceable, before you default to ordering Chianti. Even if it means mumbling and pointing at the menu. What you get in return for your bravery is a surprisingly light, tight, mineral-driven red that veritably tastes like it grew on the slopes of a volcano. Because it did.

October: Viognier

Viognier (VEE-own-yay) is the grape you need for pumpkin spice latte season, precisely because it’s the kind of ripe, lush, perfumey white that could pair beautifully with pumpkin-this and butternut squash-that. Its spirit region is in Condrieu, in the Northern Rhone region in France, but new world selections are also available including some stellar options from California and even Virginia.

November: Mencia

“Mencia is definitely a red wine to look out for,” says Jamie Schwartz, sommelier at one of New York City’s most prestigious restaurants. “Think dark fruit and pepper notes of Syrah with a lighter body, almost like Pinot Noir. Plus it has a lot of things going for it: incredible vineyard sites and some of the most talented/up-and-coming winemakers in Spain working with the varietal.” Taste, cachet, and the opportunity to flex your Barcelonian lisp? Call me converted.

December: Carménѐre

MyCava

During the holidays, consider the parable of Carménѐre. All but cast out of its ancestral home of France, Carménѐre is a grape that found refuge on the other side of the globe, becoming one of the most widely planted grapes of Chile. A story of generosity for a generous grape, whose bold flavors include blackberry, chocolate, and pepper. Equally good with impressive roasts as with giving up cooking altogether during the holidays and ordering pizza.

Related Video: This is the World’s Most Expensive Bottle of Wine

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What Exactly Is the Keto Diet?

The return of “Jersey Shore” brought us a new and improved Vinny Guadagnino, who—if I’m honest—looks amazing, and now refers to himself as “Keto Guido.” His roommates constantly pick on him for needing to follow his strict diet (I mean, he drunkenly ripped the cheese off his pizza) and keep his body in a “state of ketosis.” And Vinny isn’t the only one embracing the keto diet; more and more people are swearing by the keto lifestyle, proving that this isn’t just some fad diet. So what exactly is the keto diet? Well, I’ve done my research, and I’m here to tell you what the keto diet says you can and can’t eat. I also found this book that turned out great as it is easy to follow and cook from.

Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipes, $20.97 on Amazon

The ketogenic diet, a low-carb, high-fat way of eating, is remarkably effective at transforming people’s lives, helping them shed pounds and find relief from common health conditions.

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The Keto Diet is essentially a low-carb diet that tricks the body by taking advantage of its own natural processes. The process of ketosis is the breakdown of fats that are stored in the liver. Back in the olden days when food was a lot harder to come by, ketosis was the process that kept humans alive and energized until they found a food source.

Nowadays, we tend to take in a LOT of carbohydrates. The thing about eating carbohydrates is that the body produces glucose (which is essentially sugar) when the carbs break down. That glucose is super easy for our bodies to convert to energy, so the body uses glucose for energy and stores our fats away.

The keto diet seeks to cut back on carbs so much that the body has no choice but to enter ketosis. With no carb intake, there’s no glucose to convert to energy; the body would have to break down fats for energy instead of storing them to plump us up. So, the keto diet is light on carbs, and heavy on fats. A lot of people take issue with the concept that a fatty diet can actually help you lose weight, but it really is all about forcing your body into breaking down that fat and using it for energy.

When we burn fat, we produce ketones. It turns out that having a good amount of ketones in your body has a lot of benefits, including weight loss (hats off to the Keto Guido), mental focus, an increase in physical energy, and even a curbed appetite (you’ll feel fuller longer). When you pair this diet with an exercise regimen, you’ll find your blood sugar and cholesterol are much more under control, your skin may clear up, and—believe it or not—the keto diet has been used since the early 1900s to treat symptoms of epilepsy.

So what should you be eating? All meats are on the table, as you shouldn’t neglect protein. Eggs are also acceptable! All leafy greens and above-ground vegetables like broccoli are going to be very important, as well. Despite Vinny tearing the cheese off his pizza, hard cheeses are actually keto-approved. So are high fat creams, butters, and saturated fats (yes, you can eat bacon on a diet). Remember, you want to force your body to break those fats down. For a snack, rely on nuts, seeds, avocados, and berries.

You’d be surprised at some of the things you should avoid on the keto diet. You may think all fruit is acceptable, but apples, bananas, and oranges have a very high glycemic impact, which means that your body would break down the glucose in these fruits for energy instead of fat. That’s the opposite of what you want! The reason you can stick to berries is because there is not nearly as much natural sugar present in berries as there is in, say, a banana. Any sweeteners you use should be low-carb (like stevia), and you should avoid agave, honey, maple syrup, and the like. Finally, you should really be taking in less than 15 grams of carbs a day, so avoid wheat, rice, corn, potatoes and other tubers.

To make sure you get off on the right foot, here’s a day’s worth of keto meals—from breakfast to dessert—just so you know how to plan your meals!

Breakfast: Egg Muffin Cups

Life Made Sweeter

Not only are these super easy to make, but you can get really creative and still stick to the keto Ddiet! Some varieties of these egg cups are ham and cheese, buffalo chicken, and jalapeño popper—all acceptable keto foods. Get the recipe.

Lunch: Bacon Cheeseburger Salad

Real Balanced

You absolutely read that right. I promise, it’s totally okay to enjoy this salad! It’ll keep you full until dinnertime and it’s incredibly low in carbs. Get the recipe.

Dinner: Parmesan-Crusted Chicken with Bacon Cream Sauce

Keto in Pearls

I said you could enjoy bacon on a diet! Seriously, this seems like the most indulgent dinner in the world and it’s totally keto-friendly. As a side for this tasty meal, I recommend a cauliflower mash (because remember, potatoes are no bueno). Get the recipe.

Dessert: Fudge Brownies

Keto Connect

What, like I was going to leave out the chocolate? By using low-carb sweeteners and coconut flour, this recipe is perfect for a “Keto Guido” in the making! Enjoy! Get the recipe.

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How to Survive the Whole30 Challenge and Live to Tell the Tale

You’ve most likely heard the term “Whole30” or know someone who’s risen to the challenge. Created by a pair of nutritionists in 2009, it’s a month-long program that involves eliminating “the most common craving-inducing, blood sugar disrupting, gut-damaging, inflammatory food groups” from your diet. Translation? No sugar, alcohol, grains, dairy, legumes (and plenty of other fine print) for a month. Sounds intense, right? But it can be done. In fact, when I asked three Whole30 veterans if they were happy they did it, all three responded with an emphatic yes.

My three champs—Liz, Caitlyn, and Brian—all had different motivations for starting the Whole30, from attempting to self-diagnose some minor health issues to trying to break unhealthy eating habits formed in college dining halls.  But interestingly enough, all three jumped into the program pretty quickly.  “You almost have to dive in,” Brian told me. “I talked to my brother about it on—maybe a Friday—and we went shopping on Saturday. On the way to the store, we said ‘let’s just do it.’”

Each also faced their own unique challenges throughout the 30 days. “I thought about pasta a lot,” Liz confessed. As for Caitlyn’s biggest temptation? “Cheese. 100% Cheese.”

But all three made it through with barely any violations to speak of (save a celebratory glass of champagne here and there for special occasions).  And what’s more, all felt results. “The hardest thing is starting,” Liz told me. A self-proclaimed “notorious snoozer,” she felt a surge of natural energy a few days into the regimen and was able to make peace with her alarm clock. Caitlyn also noticed changes in her energy and skin. “The first week stinks. Then you feel really good. Once I got in the groove, I wanted to stay there,” she said.

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Plan meals ahead of time with a slow cooker.

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If you’re interested in resetting your diet and refreshing your body, or if you’re just plain curious about what the Whole30 can do for you, here are 8 tips from the pros about how to get into the groove:

1.  Take comfort in the fact that “people have kind of done the work for you.”

There’s a wealth of information about Whole30 compliant foods on chat boards, Instagram, and other online platforms. Caitlyn told me that she could search for specific foods (i.e. “What is Whole30 compliant applesauce?”) and find specific results nearly every time.

2. Be forewarned that sugar is hard to escape.

Sugar may be one of the sneakiest ingredients out there. “It’s kind of wild because it’s in stuff you wouldn’t even think of outside of cakes or cookies,” said Caitlyn. Not only is it a staple in many foods—it’s in drinks too! “Eating wasn’t that difficult,” Brian told me. “That was an easier habit to break than iced teas and Vitamin Waters and things that you don’t even think about having sugar.”

3.   Limit eating out at restaurants.

Liz found eating out to be the most challenging aspect of the program. On top of the easy-to-grasp rules like “no alcohol,” the fine print gets really specific, down to what kinds of oils you can use to prepare foods. Details like that can be difficult to ascertain from a restaurant menu, even if you’re able to find a dish that appears to play by the most of the other rules.

4. Be proactive when it comes to snack-centric activities.

Brian told me that the most helpful step he took was “just making sure I wasn’t hungry. If I was watching TV, I made sure I had Whole30 snacks nearby—trying to find the habits that partner with snacking and making sure I was prepared for them.”

5. Get on board with breakfast.

Before completing the Whole30, Caitlyn had never been a breakfast person. Now she, and my two other veterans, often start their days with some protein-packed eggs.

6. A slow cooker is your friend.

Since it can be difficult to find Whole30 compliant meals out in the wild, at-home meal prep is a key component of the program. For Liz, a brand new slow cooker was her partner in crime. “I used it every single Sunday to prep big batch stuff for the week, and it was a godsend.” Her go-to dish was a whole rotisserie chicken, which she’d then shred and have in “a million meals the following week.”

7. Spread the word.

Caitlyn called out “public pressure” as one of the things that helped her get through the month without cheating. “I needed to hold myself accountable through the eyes of others.”

8. Remember that 30 days is a finite period of time.

For Liz, a constant source of inspiration was the mantra: It’s only 30 days. “When you’re thinking about making a life change, it’s kind of ominous and nebulous, so that can allow people to think, ‘Well that’s not sustainable. I can’t do that.’  But because it was finite, I thought—this is the thing I agreed to do and I’m gonna do it.”

Are you sold? Could your 30 days even start today? If so, peruse these recipes, write up your grocery list, and dive in!

Cinnamon Date Granola

Paleo Gluten Free Eats

While eggs are a go-to breakfast for many Whole30 participants, starting your morning the same way every day sounds eggs-hausting (first and final pun, I promise).  Although grains are off limits, this carb-free cereal recipe uses nuts and coconut shreds to create a granola-esque texture. Get the recipe.

Mixed Berry Breakfast Smoothie

The Big Man’s World

Shake up your fruit intake with this easy smoothie recipe. It only requires four ingredients, and you can add some variety to your diet by changing up which berries you use each day. Get the recipe.

Slow Cooker Buffalo Chicken Stuffed Sweet Potato

The Real Food Dietitians

Inspired by Liz’s story, I sought out a slow cooker recipe and found this flavorful baked potato with hot sauce, garlic, and optional dairy-free ranch dressing. No one ever said eating Whole30 couldn’t be spicy! Get the recipe.

Cauliflower Pizza Crust

Clean Eats and Treats

While some grocery stores sell pre-made cauliflower pizza crusts, you can also whip up your own before topping it with the meat and veggies of your choice. Get the recipe.

Avocado Pesto Zoodles

Paleo Gluten Free Eats

At the beginning of his Whole30 journey, Brian purchased a spiralizer and used it to make all manner of grain-free pastas using veggies like zucchini and sweet potatoes. With dairy off the table, this zoodle recipe turns to avocado to create a creamy sauce. Get the recipe.

— Head photo: The Movement Menu.

Related Video: This Is the Most Popular Whole30 Recipe on Pinterest

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