Category: Articles

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Why the Microplane is the Best Tool for Your Kitchen

When it comes to culinary tools, there’s one tool that stands out in my kitchen—the Microplane. Whether you’re a home cook or a professional chef, the Microplane grater is a must. Known for its ultra-sharp blades and ease of use, this versatile tool can make tedious tasks quick and painless – think ginger, garlic, and citrus zest.

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The Importance of Having the Right Tool ⚙️

When cooking, having the right tool for the job makes everything smoother. It can make preparation faster, easier, and more enjoyable. That’s why, if you’re building your kitchen kit, a Microplane should be at the top of your list. 

The Versatility of the Microplane 🍋 🧀 🍝

One of the outstanding features of the Microplane is its versatility. From grating fresh ginger to zesting citrus fruits, this tool handles it all with precision and ease.

Fresh Ginger

Grating fresh ginger can be a daunting task with a traditional grater due to its fibrous roots.  IYKYK.  The Microplane’s sharp teeth efficiently grate ginger fibers, providing a perfect combination of pulp and juicy shavings that blend seamlessly into your dishes. Unlike ceramic ginger graters that require more maintenance, the Microplane’s stainless steel design ensures durability and easy cleaning.

Hard Cheese

Whether Parmesan or Pecorino Romano, it creates a fluffy pile of cheese that’s easy to measure and incorporate into your favorite pasta, salads, and more. Its fine grater surface ensures consistent results, adding a professional touch to your meals.

Garlic

Forget about cumbersome garlic presses—the Microplane grates garlic without juicing the garlic. It produces a fine paste that’s perfect for sauces and dressings, making meal prep quicker and more efficient.

Citrus Zest

Transform your desserts and cocktails with vibrant citrus flavors. The Microplane expertly removes the fragrant outer layer of lemons and oranges without the bitter pith. Its rasp-style graters and paddle graters with removable blades offer tailored options for different grating needs.

Other Uses

You can even use it to finely grate garlic or shallots, transforming them into a paste that blends into dressings, marinades, or sauces without the need for extensive chopping. It’s also a handy tool for grating spices like nutmeg or cinnamon. Some chefs even use a Microplane to create delicate chocolate shavings for garnishing desserts or coffee beverages.

I’ve even used it to grate carrots in a pinch!

Ease of Use and Maintenance 🧽

Praised by America’s Test Kitchen for its ease of cleaning and long-lasting durability, the Microplane is a low-maintenance tool. Its snap-on cover ensures safe storage and prolongs the blade’s sharpness.

Step-by-Step Instructions for Using a Microplane

  1. Start with a clean tool:  Rinse the Microplane under hot water to dislodge any debris, and dry it completely.
  2. Choose the item you wish to grate: Citrus fruits, hard cheeses, fresh ginger, garlic, or whole spices like nutmeg.
  3. Hold the Microplane handle securely with one hand, ensuring the blade is angled away from your body.  Position a bowl or cutting board beneath the grater to collect the shavings.
  4. Grating Technique:  Place the ingredient at the top of the Microplane.  Move it back and forth across the blade, applying light, even pressure.  Rotate the ingredient if needed to ensure even grating, especially for round ingredients like citrus.
  5. Collection:  Allow the fine shavings or zest to fall directly onto a bowl or a plate for easy gathering.  Tap the Microplane lightly against the edge of the bowl to release any stubborn bits.
  6. Post-Grating Safety:  Upon finishing, ensure the Microplane is secure on a stable surface before releasing your grip.  Refrain from using fingers to remove remaining pieces from the sharp blades.
  7. Cleaning the Microplane:  Immediately rinse the Microplane under warm water to remove residue.  Use a soft-bristled brush to gently scrub along the blade if necessary.  Alternatively, place the Microplane on the top rack of the dishwasher for a thorough clean.  Dry the Microplane completely before storing it, as moisture can diminish the sharpness of the blades and lead to oxidation.

FAQ  📓 ✏️ 🔍

When it comes to choosing a high-quality Microplane, a few brands stand out. The original Microplane brand itself is probably the industry leader, thanks to it’s precision-engineered blades and ergonomic designs. Other brands include OXO, known for its user-friendly designs and comfortable grips, and KitchenAid, which combines durability with versatility.

How Much Does a Microplane Cost? 💵

The cost of a Microplane can vary depending on several factors, including the brand, model, and specific features. On average, a standard Microplane grater can range from $8 and up. I’m usually of the mind that you get what you pay for.  But I have an $8 microplane from culinary school that is still doing a great job for me.  So it’s really a low investment tool that every cook should have.  

Is a Microplane Difficult to Clean? Can It Go in the Dishwasher?

Cleaning a Microplane grater can be relatively straightforward, though its fine, sharp blades require some care. Most Microplane graters are designed to be easy to clean by simply rinsing them under warm water immediately after use to prevent food particles from drying and sticking. Many models are dishwasher safe; however, it is often recommended to place them on the top rack to avoid potential damage and preserve the sharpness of the blades. For the best results, hand-washing your Microplane with a gentle brush can help maintain its quality and performance over time. Always refer to the manufacturer’s care instructions for specific guidance on cleaning and maintenance.

Does It Take Up a Lot of Room?

Microplane graters are generally designed to be slim and compact, making them easy to handle and store in any kitchen setting. This is why I’m such a fan! Their streamlined shape ensures they do not occupy much space in a kitchen drawer or cabinet. Some models even come with a protective cover or a hole for hanging, allowing them to be stored on a utensil rack or wall-mounted for added convenience. I usually keep mine in a a drawer or standing upright with other tools in a jar for easy access during cooking.  

Are There Other Kitchen Tools That Can Be Used to Grate Ginger?

Yes, there are several kitchen tools that can effectively grate ginger if a Microplane is not available. 

One such tool is a traditional box grater, which often includes a fine grating side suitable for breaking down ginger’s fibrous texture. 

Standard Box Grater

Alternatively, a ceramic ginger grater is specifically designed for this purpose, featuring small, sharp teeth that efficiently shred ginger into a smooth paste while capturing the juice. These are usually round with an outer collection trough to hold juice.  

A small paring knife can also be used carefully to mince ginger into fine pieces if no grating tool is accessible. 

For those with a food processor, using a shredding attachment can quickly and easily process ginger in larger batches. I’ve had my Kitchen Aide for some time and use it weekly for items like zucchini or making energy bites.

Kitchen Aide Food Processor

Each of these options can be convenient depending on the specific preparation needs and volume of ginger required.

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Articles/

How to cook lentils perfectly (recipe + tips)

seeds and nuts in ecological sacks

I find that lentils can either be a kitchen staple for clients, or they shy away from them because they don’t know how to prepare them.  The reality is, dry lentils are versatile, nutritious, and easy to prepare. They offer rich texture and earthy flavors which are a great addition to most ground meat recipes, but a staple for vegetarian recipes.  If you use black beans in your recipes, you can often substitute lentils instead.  

Whether you’re new to cooking lentils or looking to refine your technique, this guide will provide you with essential tips and recipes for various types of lentils.

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Why are lentils so healthy?

Lentils are small round legumes that come in many different colors, shapes, and sizes. They are a great source of plant-based protein, making them an excellent meat alternative for vegetarians and vegans. With their high dietary fiber content, lentils aid in digestion and promote a feeling of fullness, supporting weight management. They are also packed with essential vitamins and minerals such as folate, iron, phosphorus, and potassium.

Nutritional Benefits of Lentils

  • High in Plant-Based Protein: Ideal for vegetarians and vegans.
  • Rich in Dietary Fiber: Promotes digestion and fullness.
  • Low in Fat: Provides steady energy without blood sugar spikes.
  • Packed with Vitamins and Minerals: Essential for overall health.
  • Antioxidants: Help reduce inflammation.  

Macros

A half-cup (about 100 grams) of cooked brown lentils typically contains the following macronutrients:

  • Calories: 115-120 kcal
  • Protein: 9 grams
  • Carbohydrates: 20 grams
    • Fiber: 8 grams
  • Fat: 0.4 grams

These values can vary slightly depending on cooking method and specific type of lentils.

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Cooking Tips for Lentils

Rinse Lentils: Always rinse lentils under cold water to remove dirt, small rocks or debris. Look for small stones or rocks and remove them.

Soak Them: Letting them sit for even just 30 minutes (or overnight) will reduce cooking time by at least 15 minutes.  

Sauté for Flavor: Sauté onions, garlic, bay leaves and spices in olive oil before adding lentils and water for enhanced flavor. 

Water Ratio: Use plenty of water, a ratio of 3 cups of water for every 1 cup of lentils. Adjust as needed for different types of lentils.  In culinary school we removed excess water afterwards in a colander.  

Salt Timing: Add a pinch of salt towards the end of cooking to ensure the lentils are tender but not mushy.

Tender but Firm: For salads or cold dishes, cook lentils just until al dente to maintain a firm texture.

Quick Cooking: For a faster cooking process, consider soaking lentils for a few hours or overnight.  You’ll notice that they plump up and absorb a lot of water which will help reduce the cooking time.  

Free lentils tricolor image

Types of Lentils and How to Cook Them

Red Lentils (Masoor Dal)

Other Names: Orange Lentils

  • Cooking Time: 15-20 minutes
  • Texture: Soft and creamy
  • Flavor: Mild and slightly sweet
  • Best For: Soups, stews, and Indian cuisine
  • Instructions:
  1. Rinse 1 cup of red lentils under cold water.
  2. In a large pot, sauté onions, garlic, and your favorite spices in olive oil.
  3. Add the lentils, 3 cups of water, and bring to a boil.
  4. Reduce heat and simmer for 15-20 minutes until tender.
  5. Add salt towards the end of cooking.

Brown Lentils

Other Names: The most common type of lentils

  • Cooking Time: 20-30 minutes
  • Texture: Soft but holds shape
  • Flavor: Earthy and mild
  • Best For: Soups, stews, and veggie burgers
  • Instructions:
  1. Rinse 1 cup of brown lentils under cold water.
  2. Sauté onions, garlic, and spices in olive oil in a large pot.
  3. Add the lentils, 3 cups of water or vegetable broth, and bring to a boil.
  4. Reduce heat and simmer for 25-30 minutes until tender.
  5. Add salt towards the end of cooking.

Green Lentils

Other Names: French Lentils, Le Puy, Lentils de Puy and French green lentils

  • Cooking Time: 30-40 minutes
  • Texture: Firm and peppery flavor
  • Flavor: Earthy and robust
  • Best For: Salads, side dishes, and soups
  • Instructions:
  1. Rinse 1 cup of green lentils under cold water.
  2. Sauté onions, garlic, and spices in olive oil in a large pot.
  3. Add the lentils, 3 cups of water or vegetable stock, and a bay leaf.
  4. Bring to a boil, then reduce heat and simmer for 30-40 minutes until tender.
  5. Add salt towards the end of cooking.

Black Lentils

Other Names: Black Beluga Lentils

  • Cooking Time: 25-30 minutes
  • Texture: Firm and holds shape
  • Flavor: Rich and earthy
  • Best For: Salads, side dishes, and lentil salad
  • Instructions:
  1. Rinse 1 cup of black lentils under cold water.
  2. Sauté onions, garlic, and spices in olive oil in a large pot.
  3. Add the lentils, 3 cups of water or vegetable broth, and bring to a boil.
  4. Reduce heat and simmer for 25-30 minutes until tender.
  5. Add salt towards the end of cooking.

Using an Instant Pot or Pressure Cooker

For faster cooking, you can use an instant pot or pressure cooker. Follow the same steps but reduce the water to 2 cups for every 1 cup of lentils. Cook on high pressure for half the time specified for each type.

Storing Cooked Lentils

Store cooked lentils in an airtight container in the refrigerator for up to a week. They make excellent additions to salads, soups, and meal prep.

Favorite Lentil Recipes

  • Red Lentil Soup with fresh herbs and lemon juice
  • Brown Lentil Stew with hearty vegetables
  • French Green Lentil Salad with fresh herbs and olive oil
  • Black Lentil Salad with roasted vegetables and a tangy dressing
  • Greek Inspired Turkey Meatballs (with lentils!)

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Articles/

Greek inspired turkey meatballs (with lentils!)

meatballs on baking tray

If you’re looking to change up your turkey meatball game, or if you just love mediterranean flavors.  This recipe is it.  This recipe combines lean ground turkey with the hearty goodness of lentils and the tangy taste of feta.  They’re a great way to meal prep a hearty meal when served with pasts or a lighter lunch when served over salad or along side fresh cut vegetables and hummus.  

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Jump to Recipe

Ingredients and substitutions

  • lean ground turkey – I use the leanest ground turkey I can find.  This allows me to balance the fat I add back in from the feta.
  • brown lentils (cooked and cooled) – Using a cup of lentils not only adds plant based fiber and protein, but it also adds moisture which turkey meatballs (especially when you use extra lean turkey) needs. I prefer to use dry lentils for this recipe.  I soak them for 20 minutes.  Then drain and boil for about 20 minutes until cooked through. You could use canned lentils, just be sure to rinse and drain them really well.  Cooked green lentils would be fine too.  Just be careful with red lentils because they cook quickly and could make your meatballs mushy.  They are simply delicious in this red lentil soup recipe though!
  • Feta cheese – use what you love.  My favorite is Trader Joe’s Sheep’s Milk Feta and it happens to come in 2, 5oz bars which makes measuring for this recipe very easy. You could also use crumbled cow’s milk feta.  
  • egg – one egg is all you need, you could use two eggs whites.  I don’t recommend a flax egg for this one! This is when you combine flax seed and warm water to form a thick mixture to form a binder.  
  • gluten-free bread crumbs – I’ve tested this recipe with both gluten free and regular bread crumbs. Either way, I recommend using plain.   
  • chopped arugula – I usually use a ton of fresh parsley, but I was out when this recipe came to life.  So I used fresh arugula and it was delicious.  You could use dill, parsley or a combo of all three!
  • salt – It’s pretty standard to use 1 tsp per pound of meat.  I like to use kosher salt or my favorite Seasonello, Italian seasoning salt.  
  • black pepper – 1/4 – 1/2 tsp of red chili flakes would be a nice addition!
  • optional  ingredients – lemon zest  or chopped green onions for extra flavor.

Cooking Instructions

Jump to Recipe

Step 1:

Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

Step 2:

In a large bowl, mix ground turkey with 1 cup of cooked brown lentils with feta, egg, gluten-free breadcrumbs, chopped arugula, salt, and black pepper. You could use a food processor to pulse the mixture until well combined but I just mix everything together with my hands.  

Step 3:

Form the lentil mixture into 1-inch meatballs with your hands or an ice cream scoop.  Place them on a prepared 9×13 baking pan.  

Step 4:

Bake the meatballs for about 40 minutes or until they are golden brown and cooked through to an internal temperature of 165°F.  Store in an airtight container in the refrigerator for 5 days.  

Serving Suggestions

These Greek-inspired turkey meatballs are versatile and can be served in a variety of ways:

  • Over Greek Yogurt Sauce: Serve the meatballs over a bed of zesty Greek yogurt sauce, accompanied by fresh arugula salad tossed in a light lemon vinaigrette.
  • With Pita Bread: Pair the meatballs with warm pita bread, hummus, and a side of roasted vegetables for a heartier meal.
  • In Pasta Dishes: Add the meatballs to your favorite pasta dish or grain bowl for an extra protein boost.
  • Low Carb Option: Serve the meatballs over sautéed spaghetti squash for a low-carb alternative.
Jump to Recipe

Unique Elements

What sets this recipe apart are the unique elements that blend traditional Greek flavors with a modern twist:

  • Protein Boost:  Talk about high protein.  Five of these meatballs provide 39g protein and 9 grams of fiber!  
  • Healthy Lentils: The addition of lentils, whether brown, red, or green, not only adds a hearty texture but also boosts the nutritional value of the meatballs. The added fiber will also help maintain blood sugar if you enjoy these with pasta.
  • Chopped Arugula: Incorporating arugula into the meatballs introduces a peppery flavor that complements the richness of the ground turkey and feta.
  • Pulse in Food Processor: Using a food processor to mix the ingredients ensures a well-combined mixture, making it easier to form consistent meatballs.
  • Versatile Serving Options: From pita bread to Greek yogurt sauce, these meatballs can be adapted to suit various dishes and preferences.

This is such a delicious recipe, I hope you make it.  And if you do, please let me know! You may also like our original family favorite meatball recipe.

Mediterranean Turkey Lentil Meatballs

Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Cuisine Mediterranean
Servings 7
Calories 360 kcal

Ingredients
  

  • 2 pounds 98% lean ground turkey
  • 1 cup lentils cooked
  • 1/4 cup gluten free breadcrumbs
  • 1 each egg
  • 2 oz feta cheese
  • 1 cup arugula chopped
  • 1.5 tsp salt
  • 1/2 tsp pepper
  • 2 cloves garlic mashed
  • .5 tsp garlic powder

Instructions
 

  • Combine all ingredients in a large bowl.
  • Use a small cookie scoop to portion out meatballs. I usually slightly overfill a 1 oz scoop and get about 35 meatballs.

Nutrition

Serving: 5meatballsCalories: 360kcalCarbohydrates: 20gProtein: 35gFat: 16gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gTrans Fat: 0.1gCholesterol: 114mgSodium: 822mgPotassium: 569mgFiber: 9gSugar: 1gVitamin A: 260IUVitamin C: 2mgCalcium: 150mgIron: 4mg
Keyword lentil
Tried this recipe?Let us know how it was!

Articles/

Gluten & Dairy Free Cranberry Coconut Bars Recipe

Autumn is nearly upon us, and what better way to celebrate than with a treat that can double as an afternoon snack or just something to enjoy with a cup of tea? These would also be cute to serve at holiday parties wrapped in parchment paper. They’re just the thing you need when you’re craving something sweet but still want to stick to your gluten free diet. The first time I made these I was plesantly surprised with the flavor and texture.  They’re a softer version of a granola bar and remind me of my moms famous chocolate almond oaties.  (THE BEST cookie ever!) Also good are these 3 ingredient banana cookies that can double as breakfast. You’re welcome!

These are the perfect treat to add to your cookie platter to accomodate your GF guests this holiday season.  They can also be made in one bowl with a spatula.  No need to pull out your mixer and paddle attachment. Careful… these may easily become your favorite dessert for this time of year.  

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Jump to Recipe

Ingredients and substitutions:

  • almond milk or milk of choice.  Coconut milk would be a great option.
  • brown sugar – You could use coconut sugar or any other dry sugar like white sugar.  If you use maple syrup, agave or honey the mixture may become too wet.  
  • ground flax seed – chia seeds work well here too. The flax helps to bind the recipe, similar to eggs. Check out this flax egg recipe for heart healthy or vegan cooking.
  • coconut oil – any neutral oil will work for this.  Avocado oil, safflower oil or vegetable oil all work well.   
  • vanilla extract
  • very ripe bananas – pumpkin puree would be good here, but make sure you like pumpkin flavor!
  • dried cranberries – cranberries without added sugar are TART, so be ware of what you buy and what you have on hand. In this case, I like that they balance the sweetness from the coconut.
  • rolled oats – you can use instant oats instead.  I do not recommend using steel cut oats, they will be too firm.  
  • unsweetened coconut flakes
  • cinnamon
  • gluten-free flour blend – I like the King Arthur gf flour blend.  It can be used as a 1:1 substitute for your AP flour.  If you don’t have an intolerance, you can use regular flour.
  • kosher salt or sea salt 

Optional mix ins:  walnuts, orange zest, white chocolate chips, dark chocolate chips, mini marshmallows or raisins.  

Why You’ll Love These Cranberry Bars

These bars are the perfect balance of sweet and tart, thanks to the dried cranberries and the subtle sweetness of coconut. I like to cut them into 16 squares so I can have two (which is a full serving) or just one as a quick snack to limit macros.

Jump to Recipe

Step-by-Step Instructions

Step 1: Prep Your Baking Pan and Oven

Preheat your oven to 350°F (175°C). Line an 8×8 inch baking pan with parchment paper, leaving an overhang for easy removal later.

Step 2: Prepare Flax Seed Mixture

In a small bowl, mix 2 tablespoons of ground flax seed with 6 tablespoons of water. Set aside for 5 minutes to thicken.

Step 3: Combine Wet Ingredients

In a large bowl, mash the very ripe bananas with a fork. Add the melted coconut oil, almond milk, brown sugar, and vanilla extract. Mix well until all the ingredients are combined.

Step 4: Mix Dry Ingredients

In a separate bowl, combine the gluten-free flour blend, baking powder, cinnamon, and kosher salt.

Step 5: Combine Wet and Dry Ingredients

Gradually add the dry ingredients to the wet ingredients, mixing until just combined.

Step 6: Fold in Oats, Coconut, and Cranberries

Fold in the unsweetened coconut, dried cranberries, and rolled oats. The batter should be thick and well mixed.

Step 7: Bake

Spread the batter evenly into the prepared baking pan. Bake for 30-40 minutes, or until the top is golden brown and a toothpick inserted into the center comes out clean.

Step 8: Cool and Slice

Allow the bars to cool in the pan for 10 minutes, then transfer them to a wire rack to cool completely. Once cooled, slice into bars and enjoy!

Optional:

For an extra touch, drizzle with melted white chocolate and then wrap in parchment with bakers twine.

Tips for the Perfect Cranberry Coconut Bars

Use High-Quality Ingredients

For the best results, use high-quality, certified gluten-free ingredients, especially if you have gluten intolerances!  King Arthur and Bob’s Red Mill both have a variety of options.  

Customize Your Bars

Feel free to add in some orange zest or fresh cranberries for extra flavor. 

Storage

Store your gluten-free cranberry coconut bars in an airtight container at room temperature for up to a week. Once cooled, I place them in a gallon zip lock bag and then freeze for up to 3 months for quick lunch additions or snacks.

Tips for Macros

This recipe makes 8 servings. I prefer to cut them into 16 squares, so I can enjoy half quickly.

With 29g carb, 13g fat and 3g each protein and fiber these are satisfying, nutrient dense and made of whole foods to fuel your activity!

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If you loved this recipe, be sure to check out my other gluten-free baking recipes (like my gluten free blondies) and sign up for our newsletter to get new recipes delivered straight to your inbox.

Happy baking!

Cranberry Bar – Gluten Free

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course Dessert
Cuisine American
Servings 8
Calories 240 kcal

Ingredients
  

  • 1/4 cup coconut milk or milk of choice
  • 1/2 cup brown sugar
  • 1 tbsp ground flax seed
  • 1/4 cup coconut oil melted
  • 1 tsp vanilla extract
  • 2 each rips bananas
  • 1/3 cup cranberries dried
  • 1.5 cups rolled oats
  • 1/2 cup unsweetened coconut
  • 1/2 tsp cinnamon
  • 1/4 cup gluten free flour mix
  • 1/2 tsp baking powder
  • 1/8 tsp kosher salt

Instructions
 

  • Preheat oven to 350F. Line 8 inch square pan with parchment and set aside.
  • Peel and mash bananas in large bowl. Add sugar, flax, milk, oil and vanilla. Whisk together.
  • In another bowl, mix your dry ingredients. Add the wet mixture to the dry mixture and stir well. Pour batter into pan and smooth out with a spoon or hands and press it down firmly.
  • Bake at 350°F for 40 minutes until the edges begin to golden and it is slightly firm to touch. Allow to cool in pan for 10 minutes before transferring to a wire rack and cooling completely. Slice into 8-16 bars.

Nutrition

Serving: 8gCalories: 240kcalCarbohydrates: 29gProtein: 3gFat: 13gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 71mgPotassium: 134mgFiber: 3gSugar: 15gVitamin A: 3IUVitamin C: 1mgCalcium: 43mgIron: 1mg
Tried this recipe?Let us know how it was!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Articles/

16:8 Intermittent Fasting:  results from real clients

Free salad and detox water

Intermittent fasting has become a diet buzz word in recent years – and for good reason. This eating schedule not only promotes weight loss but also offers health benefits, including improved metabolic health, better control over food cravings, and enhanced mental clarity. But as with most diet and nutrition approaches, there is more than one way to do it.  Keep scrolling down to learn about the different types of intermittent fasting, the specific methods used by my clients, and the AMAZING results they’ve achieved. 

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What is Intermittent Fasting?

I like to think of Intermittent fasting (IF) as an eating schedule.  It is an approach to eating that alternates between periods of eating and fasting. Unlike traditional diets that focus on what to eat, IF emphasizes when you eat. This eating window can vary based on the chosen intermittent fasting plan. The 16/8 method is one of the most popular types of intermittent fasting, where you fast for 16 hours and limit your food intake to an 8-hour window every day.  

Benefits of Intermittent Fasting

  • Weight Loss: One of the primary goals of IF is weight loss through calorie restriction. By limiting the time window for eating, you naturally consume fewer calories, which leads to fat loss and improved body composition.
  • Improved Insulin Sensitivity and Blood Sugar Levels: Fasting periods can help lower blood sugar levels and improve insulin sensitivity, reducing the risk of type 2 diabetes.
  • Enhanced Metabolic Health: Switching between fed and fasted states can activate a metabolic switch in your body, promoting better metabolic health and efficient fat burning.
  • Reduced Inflammation: IF has been shown to lower chronic inflammation, thereby reducing the risk of cardiovascular disease and other health conditions.
  • Mental Clarity and Focus: Many people report better mental clarity and focus during fasting periods, which may be linked to stabilized blood glucose levels and reduced calorie intake.

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Tired of endless diets and no results? Join the FASTer Way to Fat Loss and see real, sustainable changes in just 6 weeks!

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Melanie Marcus FASTer Way to Fat Loss Coach

Success Stories from Real Clients

1. The Busy Businessman

My 53-year-old male client, a husband and father of two, lives on the road for most of the year. Despite his hectic schedule, he found his groove with the 16/8 intermittent fasting method. By dedicating 30 minutes daily to workouts and focusing on lean proteins and healthy fats, he has lost 30 pounds. The best part? His energy levels and stamina have skyrocketed, making those business trips less exhausting. He enjoys black coffee and electrolyte water during his fasting period, helping him maintain focus and mental clarity throughout the day.

2. The Stay-at-Home Mom

Another client of mine, a 38-year-old stay-at-home mom experienced incredible changes by incorporating intermittent fasting schedule into her routine. Over three months, she lost 10 pounds and 18 inches, significantly improving her body composition. More importantly, her strength and energy levels have soared. She now lifts heavier weights and feels more in control of her food cravings and eating habits, plus we’ve also increased  her macros (and calories) to fuel her new exercise routine.  Her secret? She sticks to whole grains, healthy fats, and lean proteins during her 8-hour eating window, ensuring she gets the nutrients she needs for sustained energy.

How to Get Started with Intermittent Fasting

1. Choose Your Intermittent Fasting Plan

There are different types of intermittent fasting to suit various lifestyles and goals. Learn which type is right for you.  

2. Plan Your Eating Window

Decide on an 8-hour eating window that works best for you. For instance, if you prefer to have dinner with your family, you might choose an eating schedule from 12 PM to 8 PM. This will allow you to enjoy meals with loved ones without feeling restricted.

3. Focus on Nutrient-Dense Foods

During your eating periods, prioritize lean proteins, healthy fats, and whole grains. Avoid junk food and sugary snacks, as they can spike your blood sugar levels and lead to weight gain.

4. Stay Hydrated

Drink plenty of water, black coffee, green tea, and unsweetened tea during your fasting periods. These beverages can help curb hunger and keep you hydrated.

5. Listen to Your Body

Intermittent fasting is not a one-size-fits-all solution. Pay attention to how your body responds and adjust your eating window and food intake as needed. If you experience any adverse side effects such as headaches, , consult a nutrition expert or healthcare provider.

6. Combine with Physical Activity

Incorporate physical activity, such as strength training or cardio workouts, into your routine. Exercise can enhance the benefits of intermittent fasting, promoting fat loss and improving overall health.  Our FASTer Way workouts are 30 minutes and done.  One of my favorite parts of the program.  

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Melanie Marcus FASTer Way to Fat Loss Coach

What if I can’t fast?

Here’s the thing. Intermittent fasting can be modified to meet your needs. For example, if you are pregnant or have a condition where a longer fast isn’t appropriate, we scale back as needed. I find that most clients find success with at least a 12:12 fast. But if you have questions, just ask!

Overall, intermittent fasting can be a game-changer for those looking to lose weight, improve their metabolic health, and achieve a better body composition. The success stories of my clients highlight the practical benefits and positive effects this diet plan can have on different aspects of life, from energy levels to mental clarity.

Ready to see similar results? Start your intermittent fasting routine today and feel the difference. For personalized guidance and a tailored intermittent fasting protocol, reach out to me. Let’s make your health and wellness goals a reality!

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About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
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The Absolute Best Zucchini Lasagna Recipe (low carb)

green vegetables

I can’t remember a summer where we didn’t have zucchini lasagna on the menu. Whether it was a big family gathering at the lake, or a quiet dinner on the back porch, this veggie-packed twist on traditional lasagna is a summer comfort food not to be missed.  Trust me :). It’a a staple summer zucchini recipe.

Table of contents

Jump to Recipe

It’s hard to resist layers of gooey cheese and rich meat sauce but summer months aren’t conducive for such a heavy dish. So if you’re looking to keep things on the lighter side, this simple zucchini lasagna recipe is a great option. It combines fresh garden zucchini with extra lean ground turkey for a low-carb take on traditional lasagna. The best part, is that I don’t have to spend hours in the kitchen.  Basically just brown some turkey to make a bolognese sauce of sorts and then layer up with slices of zucchini and layers of cheese.  It’s perfection.

Ingredients and substitutions:

  • Zucchini:  You just wouldn’t have this dish without it!  Though you could substitute yellow squash.  
  • Extra lean ground turkey:  Certainly use ground chicken, ground beef or any other ground meat that you have on hand.  
  • Rao’s marinara sauce:  I insist on Rao’s if you want a delicious outcome with the least effort. Feel free to substitute with your favorite tomato sauce.
  • Mozzarella cheese:  I use part skim mozzarella cheese
  • Pesto:  You could omit, but I think this is the secret ingredient.  I love using Costco’s Basil Pesto.  It’s the best tasting pre-made pesto I’ve tried.  
  • Olive oil: In a pinch you could use another neutral oil.  
  • Salt and pepper to taste
  • Fresh basil leaves for garnish 
  • Optional:  red pepper flakes, italian seasoning, other fresh herbs of choice
Jump to Recipe

Instructions:

  1. Prepare the Zucchini:Start by washing your zucchinis. Using a mandoline slicer or a sharp knife, slice them into thin strips, about 1/4-1/2 inch thick. Take care to remove large seeded areas.  
  2. Preheat the Oven:Preheat your oven to 350°F.
  3. Cook the Ground Turkey:Heat olive oil in a large skillet over medium heat. Add the ground turkey and cook until browned, breaking it apart with a spatula. Once cooked, stir in the tomato sauce. Let the sauce simmer for a few minutes. If you prefer a richer flavor, you can mix in a bit of tomato paste. 
  4. Assemble the Lasagna:Start by spreading a thin layer of tomato sauce at the bottom of the dish. Place a single layer of zucchini slices on top. Be sure the zucchini strips are close together but not overlapping too much. Sprinkle a layer of mozzarella cheese and half of the pesto.  Repeat the layers, ending with a layer of zucchini and a sprinkle of mozzarella cheese on top.
  5. Bake the Lasagna:Cover the baking dish with aluminum foil to prevent the top from browning too quickly. Bake for 30 minutes. After 30 minutes, remove the foil and bake for an additional 15-20 minutes, or until the top is golden brown and bubbly.
  6. Let it Rest:Allow the lasagna to rest for about 10 minutes before serving. This helps the layers set and makes it easier to cut into squares without a watery mess.
  7. Garnish and Serve:Garnish with fresh basil leaves and a sprinkle of additional Parmesan cheese if desired. Serve warm and enjoy!
Jump to Recipe

Tips for Perfect Zucchini Lasagna:

  • Preventing Watery Lasagna: To avoid excess moisture, ensure you have removed as much water as possible from the zucchini slices before assembling the lasagna. If you have any extra liquid on the bottom of the pan, you can drain it off before serving.
  • Storing Leftovers: Store any leftover zucchini lasagna in an airtight container in the refrigerator for up to 3 days. It’s even better the next day, as the flavors have more time to meld together. It also freezes really well so it’s a great way to meal prep for another night.
  • Adjusting for Dietary Needs: This recipe is a low-carb zucchini lasagna, but you can customize it with different kinds of cheese or add extra veggies to suit your taste preferences. For a different twist, try incorporating some cooked ground chicken or Italian sausage.
  • ​Easy Clean Up:  I highly recommend cooking this off on a baking sheet to prevent drips and spills in the oven.

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FASTer Way Friends

Make this recipe on a Sunday for meal prep to take you through both low carb and regular macro days.  Serve with whole grain or chickpea pasta noodles to get your carbs in.  Or serve with Miracle noodles for lower carbs.  With only 9g carbs this qualifies as a keto lasagna for sure.  

This zucchini lasagna is not only a healthier alternative to traditional lasagna but also a versatile and satisfying dish that will earn rave reviews from your family. Enjoy this comforting meal without the extra carbs, and savor the fresh flavors of garden zucchini and lean ground turkey.

Zucchini Lasagna

This is a family favorite that can fit into any meal plan.
Print Recipe
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Course Main Course
Cuisine American, Italian
Servings 6
Calories 368 kcal

Equipment

  • 9×14 baking pan

Ingredients
  

  • 1 jar Raos tomato sauce
  • 1 zucchini large
  • 12 oz mozzarella cheese shredded
  • 16 oz extra lean ground turkey
  • 2 tsp olive oil
  • Salt and pepper to taste
  • 1/4 cup basil pesto

Instructions
 

  • Cut zucchini into 1/4 inch planks
  • Cook ground turkey with olive oil until cooked through. Season with salt and pepper to taste.
  • Add tomato sauce and cook until heated through
  • Layer tomato mixture, cheese, pesto and zucchini in pan, ending with cheese.
  • Bake at 350F for 50 minutes, uncovering for last 5 minutes to get color on top.

Notes

Zucchini lasagna is one of those recipes that I look forward to all year long.  I enjoy with miracle noodle on low carb days or some brown rice pasta on regular macro days.  The best part is that I can throw it together, it freezes well and my whole family loves it.  
 
 

Nutrition

Calories: 368kcalCarbohydrates: 9gProtein: 29gFat: 25gSaturated Fat: 10gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gTrans Fat: 0.1gCholesterol: 102mgSodium: 1044mgPotassium: 626mgFiber: 2gSugar: 6gVitamin A: 1203IUVitamin C: 14mgCalcium: 340mgIron: 2mg
Keyword easy, kid friendly, summer
Tried this recipe?Let us know how it was!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Articles/

True or False:  Going to bed hungry is good for weight loss

person lying on bed covering white blanket

My husband casually told me one day that the key to weight loss is just eating less, and going to bed hungry.  And as a dietitian… I thought to myself…there is nothing that could be more wrong.  

The Case for Going to Bed Hungry

Reduced Caloric Intake

One of the primary arguments for going to bed hungry is that it can help reduce your total caloric intake. Consuming fewer calories than you burn is a fundamental aspect of weight loss. By skipping a late-night snack or a big meal before bed, you’re more likely to create a calorie deficit that can lead to weight loss. That said, there’s no guarantee that you won’t up your food intake the next date to make up for it.  

Improved Insulin Sensitivity

Fasting overnight can lead to better insulin sensitivity, which is crucial for weight management. Improved insulin response helps regulate blood sugar levels and reduces the risk of insulin resistance, a condition that can lead to weight gain and other health problems like diabetes and cardiovascular disease. 

Keep in min that practicing a fasting schedule and going to bed hungry are two very different things.  

Fat Burning

Going to bed on an empty stomach may prompt your body to burn stored fat for energy, leading to fat loss. This is similar to the principles of intermittent fasting, which involves alternating between periods of eating and fasting to promote weight loss and improve overall health.

Losing weight does not have to be a painful struggle. It takes work, but you don’t have to be miserable doing it.

Melanie Marcus MA RD

The Case Against Going to Bed Hungry

Poor Sleep Quality

Going to bed hungry can lead to poor sleep quality, which is associated with weight gain and difficulty losing weight. Lack of sleep can disrupt your body’s circadian rhythm, leading to sleep disorders like insomnia and sleep apnea. Sleep deprivation affects appetite hormones, increasing levels of the hunger hormone ghrelin and decreasing levels of leptin, the hormone responsible for feelings of fullness. The solution may be a 200 calorie bedtime snack, a combo of protein and carbohydrate to take the edge off.  There’s nothing worse than not getting enough sleep!

Increased Cravings

We’ve all been there. Standing in front of the pantry, looking for something to eat. Instead of choosing nutritious food, we go for ice cream or potato chips, giving into our cravings. When your calorie intake is much lower than needed (like when you skip a meal), you can fall into a situation where your cravings get the best of you when it’s time to choose a meal. All too often junk food is more accessible and requires little to no cooking, making it an appealing option when we want to eat something – NOW.

Slowed Metabolism

Prolonged periods of hunger can slow down your metabolism, making weight loss more challenging in the long term. (Don’t worry, this doesn’t happen if you are intermittent fasting properly.) Your body may enter a state of “starvation mode,” conserving energy and burning fewer calories to protect against perceived famine conditions.

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Melanie Marcus FASTer Way to Fat Loss Coach

Practical Tips for Managing Hunger Before Bed

If you’re trying to lose weight but find yourself feeling hungry before bed, here are some practical tips to help you manage your hunger and still get a good night’s sleep:

Balanced Meals

Focus on consuming balanced and filling meals throughout the day to avoid extreme feelings of hunger before bed. Include lean meats, whole grains, and plenty of fruits and vegetables at each meal. If you want to dial it in, you can work with a dietitian to set your unique calorie and nutrient needs to meet your health goals. 

Protein and Fiber

Include protein and fiber in your evening meal to promote satiety and reduce the likelihood of feeling hungry later. Foods like lean meats, beans, and vegetables are excellent choices.

Healthy Snacks

Opt for a light, healthy snack if you’re genuinely hungry before bed. A small portion of nuts or Greek yogurt can satisfy your hunger without adding too many extra calories.

Stay Hydrated

Sometimes thirst can be mistaken for hunger. Aim to drink a glass of water if you feel hunger pangs. Staying hydrated is essential for maintaining energy levels and overall health.

1
Lightened up Sleepy Girl Mocktail
Check out this recipe

Mindful Eating

Practice mindful eating to savor your meals and become more attuned to your body’s hunger and fullness cues. This can help manage nighttime hunger and prevent overeating.

Regular Sleep Schedule

Establish a regular sleep schedule and prioritize sleep quality to reduce the likelihood of cravings and overeating the next day. Quality sleep helps regulate appetite hormones and supports healthy weight management.

So overall, going to bed hungry may help reduce caloric intake and improve insulin sensitivity, it can also lead to poor sleep quality, increased cravings, and a slowed metabolism. The best way to achieve weight loss is through a combination of balanced meals, regular physical activity, and quality sleep. By managing your hunger before bed with healthy snacks and mindful eating, you can support your weight loss goals without compromising your sleep quality.

If you’re unsure about the best approach for your nutritional needs, consider checking out my program. We can chat through some strategies to meet your overall health goals. Here are a few other articles that may interest you:

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Articles/

How to eat bread for weight loss, according to a dietitian

human holding a bread

Carbs are a supercharged topic in weight loss, so many of my clients have avoided it for years for fear of gaining weight. But the truth is, bread can be part of a healthy eating plan, especially if you want it to be. Whether you’re a mom trying to lose a few pounds, a bread lover who can’t imagine life without it, or simply someone curious about the healthiest ways to enjoy carbs, this one is for you.  

Table of contents

Why do I encourage eating bread?  

Mostly because if you are trying to live a healthy lifestyle, all foods fit.  It is all about moderation and the long game. (plus your body really does need carbs to fuel your brain as well as your muscles during physical activity).

Bread can be part of a healthy diet, especially when choosing whole grain options. It provides valuable nutrients and can contribute to a feeling of fullness, which can support weight management.

– Melanie Marcus, Registered Dietitian

Bread’s Nutritional Benefits

Bread delivers carbohydrates, a primary source of energy for the human body and the brain! Bread offers other important nutrients like fiber, B vitamins, and essential amino acids too. However, not all types offer the same nutritional value and some may be ultra-processed bread, which should be avoided. The key is choosing the right type of bread and eating it in moderation, which is totally possible!

Personally, I would much rather eat a real bagel just once a year than have sub par bagels frequently.  I’d also rather have a slice of homemade sourdough bread than any other white bread hands down.  

Understanding Bread Types

Whole Grain vs. White Bread

Whole-Grain Bread and whole-wheat bread are your best choices for weight loss. These varieties offer higher fiber content, which helps with digestion and keeps you feeling full longer. They’re heartier and more flavor IMO. On the other hand, white bread is made from refined grains or white flour that strip away essential nutrients and fiber, leading to blood sugar spikes and crashes.

Low-Calorie Bread vs. Regular Bread

You may think low-calorie bread can be a good option if you’re looking to reduce calorie intake, but this bread is way more processed.  And personally, I don’t recommend it as a general rule. It has fewer calories, so isn’t quite as satisfying and when you take a look at the ingredients list- it’s usually filled with difficult to pronounce ingredients and often little natural fiber or vitamins. One of the main principles in the FASTer Way to Fat Loss (FW or FASTer Way) is Whole Food Nutrition to fuel our body properly for fat loss. 

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Melanie Marcus FASTer Way to Fat Loss Coach

Specific Types of Bread for Weight Loss

The grocery store bread aisle can be overwhelming, here are a few of my favorites.

  • Sourdough Bread: Naturally fermented, offering better gut health benefits due to its lower glycemic index.
  • Ezekiel Bread: Made from sprouted grains, providing more protein and fiber than regular bread.
  • Dave’s Killer Bread: High in fiber and protein while using organic ingredients and minimal added sugar.
  • Joseph’s Whole Wheat Pita: Just half a pita is 90 calories and has great amount of both fiber and protein. I keep these in my freezer for a quick lunch with turkey on most work days. And thanks to their higher fiber content, I can usually make them work into a low carb day.

Is Gluten-Free Bread Better for You?

This depends on your individual dietary needs and health conditions. If you have celiac disease or gluten intolerance, gluten-free bread is essential as it prevents adverse reactions and long-term health issues associated with gluten consumption. However, if you don’t have gluten sensitivities, the benefits of gluten-free bread are less clear. While some gluten-free breads offer excellent nutritional profiles, others may lack essential nutrients like fiber, vitamins, and minerals. Additionally, some commercially available gluten-free breads are high in sugar and additives, which can detract from their potential health benefits. Ultimately, the best choice is a bread that aligns with your specific health requirements and dietary preferences, which means looking for a gluten-free option that is rich in nutrients and low in unnecessary additives. 

Tips for Choosing the Best Bread

The type of bread you choose matters. Whole grain varieties offer more fiber, which helps with digestion and can help you feel full longer, supporting your weight loss goals.

  1. Check the Ingredient List: Look for bread where the first ingredient is whole grain or whole wheat flour.
  2. Avoid Added Sugars and Preservatives: Opt for breads with minimal added sugar and no high fructose corn syrup.
  3. Look for High Fiber Content: Choose breads with at least 3 grams of fiber per slice.
  4. Consider Portions: Even the healthiest breads should be eaten in moderation. Stick to one or two slices per meal.
  5. Timing Matters: Consuming bread in the morning can provide sustained energy throughout the day, avoiding late-night carb loading that can lead to weight gain. Which is why I like intermittent fasting.

Incorporating Bread into Your Day

Breakfast Options

  • Whole Grain Toast with Avocado or Poached Egg: A great way to start your morning with healthy fats and protein.
  • Sourdough Toast with Cottage Cheese and Tomato:  A combo that will keep you energy level high no matter what time you break your fast.
  • Peanut Butter on Whole Wheat Bread with Mashed Raspberries: Add some fruit for a nutrient-packed breakfast.

Lunch and Dinner

  • Open-Faced Sandwiches: Use whole grain or sourdough bread topped with lean proteins and plenty of vegetables.
  • Healthy Side: Pair a slice of crusty bread with veggie-rich dishes like cauliflower bake or ratatouille.

Snacks

  • English Muffins with a healthy spread like almond butter or hummus.

How to have the most control over your bread intake

If you are counting macros or just don’t want to consume too much bread, this tip is for you and it is so simple.  Don’t buy pre sliced bread. Instead, choose a sprouted-grain bread, or any kind of bread you prefer, I love a crusty multigrain bread called Harvest Loaf that I get at my local Harris Teeter.  Then slice it to meet your needs.  You can slice thinner pieces for paninis or toasts, or a heartier slice of bread to dip into soup.  You simply have more control than whatever the store pre-slices for you, with the benefit of having the flavor that you really like.  

Never eat bread alone. Always have it with a protein and healthy fat to keep you from going back for another slice.

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Melanie Marcus FASTer Way to Fat Loss Coach

How much is too much bread?

Let’s start by saying, a healthy diet and lifestyle is all about balance.  I find the best way for my clients to start incorporating foods such as bread and pasta into their diet is by becoming more aware of portions and tracking food with an app like My Fitness Pal or FASTer Way to Fat Loss. When you become a client I help set your carbohydrate goals for each day and then work with you to tweak your intake to help lose body fat while including foods that you enjoy eating.  Usually by week three clients are feeling confident in food choices and tracking them easily while losing visceral fat!  

When it comes to weight loss, portion control is key. Enjoying a slice or two of high-quality, whole grain bread can fit into a balanced diet, but be mindful of your portions and overall daily calorie intake.

– Melanie Marcus, RD

Unpopular Opinion:

Eating bread during weight loss doesn’t mean giving up your favorite carb entirely. By making smart choices and incorporating bread into a balanced diet, you can enjoy its benefits without derailing your weight loss goals. Always consult with your health care provider or a registered dietitian to tailor a plan that suits your specific needs.

For more personalized advice and to start your weight loss plan, consider sending me an email to chat through you’re specific concerns.   Learn more and take the first step towards a healthier you!

By following these guidelines, you can confidently enjoy bread as part of a nutritious and satisfying diet. Remember, the key is to make informed choices and maintain balance in your diet and lifestyle.

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Articles/

DIY pineapple foot scrub that really works

sliced pineapple

I go through a lot of whole, fresh, pineapple. More than most.  So I got to thinking, besides throwing them in a composter, what else can be done?  So today, we’re talking recipes, but not the kind you eat! This recipe is for your feet, and you really only need 3 ingredients.

Table of contents

Are you tired of dealing with rough skin on the soles of your feet? Say goodbye to dry, achy feet with this refreshing and effective DIY pineapple foot scrub. This deep exfoliating foot scrub uses the natural enzymes found in fresh pineapple, combined with the gentle exfoliating power of sugar and the moisturizing benefits of coconut oil. Follow my step-by-step guide to create your own luxurious foot scrub at home.

Cut pineapple on board with body scrub in jar

Ingredients You’ll Need

  • Fresh Pineapple (1/2 cup, finely chopped)
  • Granulated Sugar (1 cup)
  • Coconut Oil (1/4 cup)

Optional:

  • A few drops of peppermint essential oil
  • A few drops of vitamin E oil

Why These Ingredients Work

Pineapple (Ananas Sativus)

Pineapple contains bromelain, an enzyme that helps break down dead skin cells, making it an excellent natural exfoliant. It also has citric acid and vitamin C, which are great for brightening and refreshing your skin.

Sugar

The sugar acts as a physical exfoliant, gently removing rough and dry skin from your feet. It’s a simple yet effective way to achieve smoothness – and a much healthier way to include sugar into your daily routine!

Coconut Oil (Cocos Nucifera)

Coconut oil is rich in fatty acids and vitamin E, which moisturize and soften the skin. It forms a protective barrier, keeping your feet hydrated for longer.

Peppermint Essential Oil

A few drops of peppermint oil can add a refreshing scent and a cooling sensation that helps soothe achy feet.

Vitamin E Oil

Vitamin E is known for its skin-nourishing and antioxidant properties, making it a perfect addition to your foot scrub.

Step-by-Step Instructions

Step 1

Start by cutting a few slices of fresh pineapple and finely chopping them. You’ll need about 1/2 cup in total. If you don’t know how to cut a pineapple – check out this guide.

Step 2

In a mixing bowl, combine the chopped pineapple with 1 cup of granulated sugar.

Step 3

Slowly add 1/4 cup of coconut oil to the mixture, stirring until well combined.

Step 4

Adjust the consistency by adding more sugar for a thicker scrub or more oil for a smoother texture.

Step 5

Once the scrub reaches your desired consistency, transfer it to an airtight container for storage.

Step 6

To use, apply a generous amount of foot scrub to your wet feet, massaging in circular motions for a few minutes. Focus on the rough skin areas like the soles of your feet.  

Step 7

Rinse with warm water and pat your feet dry. For best results, follow up with a moisturizer.

Benefits of Using Pineapple Foot Scrub

  • Exfoliation: The fruit enzymes in pineapple help break down dead skin cells, while the sugar provides a physical exfoliation.
  • Moisturization: The combination of coconut oil and pineapple helps to moisturize and soften the skin, leaving it feeling smooth and hydrated.
  • Improved Texture: Regular use can improve the overall appearance and texture of your feet.
  • Refreshing: The addition of peppermint essential oil gives a refreshing cooling sensation for achy feet.

    Tips for Best Results

    • Use the scrub 2-3 times a week for optimal results.
    • For a more intense exfoliation, use a pumice stone after applying the scrub.
    • Store the scrub in the fridge to keep it fresh.

    Pineapple Recipes

    For some other really cool ways to use pineapple in recipes you can eat check out:

    2
    pineapple pancakes
    Pineapple Pancakes
    Check out this recipe
    3
    Alcohol Free Winter Sangria
    Tangy wine-like sangria
    Check out this recipe

    About Me

    I’m Melanie.

    I’m a chef, registered dietitian, foodie, wife and mom.
    If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

    Melanie Marcus Selfie
    Articles/

    How to Make homemade Air-Fried Donut Holes

    donut with sprinkles

    Got a serious donut craving?  Forget the deep fryer, or frying oil and use your new best friend—the air fryer. With just 2 simple ingredients—mashed banana and self-rising flour—you can whip up homemade donut holes that are golden brown on the outside, soft and doughy on the inside. (And if you don’t have self rising flour, I have a solution for that too!) Ready in just 7 minutes, these air fryer donut holes are a great way to satisfy your sweet tooth without all the excess calories from oil. 

    Jump to Recipe

    Table of contents

    Jump to Recipe
    mini donut holes in parchment cone

    When I made these for my kids they asked me where I bought them!  They love a Tim Horton or Dunkin’ Donuts every once in a while so I was thrilled that these homemade donuts stack up!  I’m so excited for you to try it. 

    Jump to Recipe

    Ingredients

    • 1 ripe banana (mashed)
    • 3/4 cup self-rising flour (plus up to 1/4 cup extra if needed)

    Optional Ingredients

    • vanilla extract
    • cinnamon
    • powdered sugar or confectioners’ sugar
    • white sugar

    Step-by-Step Instructions

    Prepare the Banana and Flour

    • Mash 1 ripe banana until smooth.
    • Measure out 1/2 cup of the mashed banana and set it aside.
    • Measure out 3/4 cup self-rising flour.

    Mix the Dough

    • In a stand mixer with the paddle attachment, combine the mashed banana and self-rising flour.
    • Mix until a dough forms. If the dough is too sticky, gradually add up to an additional 1/4 cup of flour until you have a cohesive dough ball.

    Form the Donut Holes

    • Use a small cookie scoop to portion dough.
    • Roll the dough into 8 small balls.
    • Place them onto a baking sheet lined with parchment paper.

    Air Fry the Donuts

    • Preheat your air fryer to 350°F.
    • Spray the balls of dough lightly with avocado oil.
    • Place them in the air fryer basket, making sure they are not touching.
    • Bake for 7 minutes or until they turn golden brown.

    Final Touches

    • Remove the donut holes using a pair of tongs and place them on a wire rack lined with paper towels to cool slightly.
    • Spray with a bit more oil and roll in a cinnamon sugar mixture.

    Serve & Enjoy

    • Serve your warm donut holes immediately for the best taste. 

    Serving Suggestions

    • Dip It! Serve with a side of warm chocolate ganache, caramel dipping sauce, or a citrus glaze for an extra indulgent treat.
    • Coat It! Try different coatings like powdered sugar, matcha, or crushed nuts.
    • Fill It! For a surprise twist, fill the donut holes with fruit jam, vanilla pudding, or cream using a piping bag.
    • Parchment It! ​Roll parchment into a cone and serve 3-4 holes in each one.  Serving them this way takes these air fryer donut hole s up a notch! 

    Storage Tips

    Store any leftover donut holes in an airtight container at room temperature for up to two days. You can also reheat them in the air fryer at a lower temperature for a few minutes to enjoy warm donut holes again.

    Why Air Frying?

    Air frying is one of the best ways to make donuts without the need for much oil. It’s a healthier alternative to traditional frying methods and results in deliciously fresh donut holes that your whole family will love. Plus, it’s easy peasy clean up too!

    FAQs

    ​What can I use instead of self rising flour?  

    You can use 1 tsp baking powder (leavening agent) in addition to your all purpose flour.  Do not use bread flour, it will absorb too much water. 

    How can I make these donut holes vegan?

    The beauty of this recipe is that it is vegan!  Simply ensure your coatings and fillings are dairy-free. Definitely give my Eggless Banana Muffins or 3 ingredient Banana Oatmeal Cookies a try.

    Can I use a different fruit instead of banana?

    I’ve wondered about this too.  I think this could probably be done with applesauce BUT, the ratio of flour to apples will be different.  So it needs to be tested.  

    What if I don’t have an air fryer?

    You can bake these donut holes in the oven. Preheat to 350°F and bake on a baking sheet for about 10-12 minutes or until golden brown.

    ​Is the sugar coating necessary?

    Absolutely not.  You can play around with different serving options.  You could even pipe pudding or jam into the center for a fun surprise.  Maybe go with a homemade chocolate glaze instead?

    Nutritional Information

    The greatest nutrition benefit here is that the amount of oil used is minimal compared to store bought mini donut hole or whole donut. When you limit fat, you’re able to omit excess calories, which is a bonus if you’re trying to lose weight.  

    This recipe also includes fruit, delivering fiber, micronutrients, potassium and natural sugar.  

    For more tips on healthy eating, check out these 9 tips to start cooking healthier today

    2 donut holes is 138 calories.

    Carbs: 29g

    Fat: 1g

    Protein: 1g

    Follow me on IG for more daily inspo in my stories: @miss_nutritious_eats

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    Ready to enjoy some guilt-free donut holes? Scroll down to get started with your first batch today!

    mini donut holes in parchment cone

    Banana Donut Holes

    This simple 2-ish ingredient recipe is a MUST TRY!
    Print Recipe Pin Recipe
    Prep Time 5 minutes
    Cook Time 7 minutes
    Total Time 12 minutes
    Course Breakfast, Dessert, Snack
    Servings 4
    Calories 138 kcal

    Equipment

    • Kitchen Aide with paddle attachment

    Ingredients
      

    • 1 cup self rising flour
    • 1/2 cup mashed banana
    • sugar and cinnamon optional

    Instructions
     

    • Mash 1 banana, measure out 1/2 cup and set aside. Don't use more or less!
    • Combine 3/4 cup flour and banana in mixer with paddle attachment. Slowly add additional 1/4 cup until dough forms smooth ball.
    • Form into 8 balls and spray with oil spray.
    • Bake in air fryer for 7 minutes at 350F.
    • Toss in cinnamon and sugar mixture if desired.

    Nutrition

    Serving: 2holesCalories: 138kcalCarbohydrates: 29gProtein: 4gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.1gSodium: 1mgPotassium: 132mgFiber: 1gSugar: 4gVitamin A: 19IUVitamin C: 2mgCalcium: 6mgIron: 0.4mg
    Tried this recipe?Let us know how it was!

    About Me

    I’m Melanie.

    I’m a chef, registered dietitian, foodie, wife and mom.
    If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

    Melanie Marcus Selfie