Christine Byrne

Trouble is, all of that heavenliness lasts just a day or two before your bread transforms into something resembling a loofatough, scratchy, and not-so-appetizing.

Of course, the easy way to avoid sad, stale bread is to freeze it at peak freshness and defrost it as needed. In theory, it's super simple: Just throw your bread in the freezer, then grab it, defrost it, and let it come back to life when you're ready to enjoy it. You probably haven't thought too much about how to defrost your bread, though, right?

Thing is, anyone who's ever defrosted bread knows it's not actually that simple. Half the time, you bite into your toast or sandwich and taste nothing but freezer burn.

Yes, freezing extra bread is still a great ideaand the perfect way to have <a href="https://www.womenshealthmag.com/food/g30533363/low-sodium-bread/" id="308ba506-6baf-3a23-ab33-a2cbffc33658"> bakery-quality loaves </a> available at all times. (Who doesn't want that?) You just have to do it rightbecause, yep, there is a proper way to defrost bread.

<h1> Whats the right way to freeze bread? </h1>

Key info here, guys: Getting your bread to defrost nicely starts with freezing it the right way. So, no, you cant just throw a loaf of bread into the freezer and hope for the best.

The best way I've found to freeze bread includes a three-step wrapping process, says nutritionist <a href="http://www.instagram.com/cheftessard" id="17f57afe-18eb-3307-a992-210c0a91dd35"> Tessa Nguyen </a> , RD, LDN, founder of <a href="https://tastenutritionconsulting.com/" id="d0654e6f-5289-31b6-a9bf-23f75ba4a3c5"> Taste Nutrition Consulting </a> . Heres exactly how she does it:

<ol><li> Wrap the bread (sliced or whole) in a layer of parchment paper or wax paper. </li><li> Cover that with a layer of plastic wrap or reusable beeswax wraps. </li><li> Place your twice-wrapped bread into an airtight, sealed, reusable container. (This should be either a hard-sided glass or plastic container or a reusable silicone baggie.) </li></ol>

Whether you freeze your bread sliced or whole is completely up to you (and the size of your freezer. If you do opt to freeze slices, though, you should wrap each slice in two layers and pop them all in an airtight container together.

Freezing slices individually is also a good idea if you think youll only be eating a slice or two at a time, says Nguyen. Otherwise, youll defrost a whole loaf but wont be able to finish it, leaving you in the same place you started.

While Nguyen likes using silicone baggies for slices (so you can squeeze excess air our easily), she prefers rigid containers for loaves, so they don't get squashed.

And, just in case you're wondering, the whole three-step process is worth it. It might seem like overkill, but it helps keep the moisture in the bread, and prevents it from getting freezer burn and smelling and tasting like the rest of the freezer, Nguyen says.

<h1> You'll need to freeze different types of bread at different times, though. </h1>

Ever wonder if <a href="https://www.womenshealthmag.com/food/g28581587/best-low-carb-bread/" id="dc905e69-5924-34ed-aa4a-feb7a872fb6d"> different types of bread </a> freeze better than others? Good news: I've had success with freezing all types of bread, provided I follow the three-step wrapping process, Nguyen says.

The key is to freeze the bread well before it starts to go stale.

For fresh-baked bread, this means freezing within a day or two of baking or buying it.

Grocery store breads (think packaged, sliced loaves, English muffins, and buns) typically contain preservatives, though, so they stay fresh for about a week at room temperature. Any bread products you buy in the center aisles should be frozen within that week.

<h1> Here's exactly how to defrost your bread. </h1>

To defrost a whole loaf (or at least a large piece) of bread, pop it in the refrigerator overnight, says Nguyen. Then, warm it in a 325-degree oven until warm throughout and slightly crispy on the outside (usually about 20 minutes). This works for yeasted breads (baguettes, sandwich bread, buns) and quick breads ( <a href="https://www.womenshealthmag.com/food/a26593073/how-to-keep-bananas-from-turning-brown/" id="9946749b-d4f9-3d06-a69d-35b996025dfd"> banana bread </a> , pumpkin bread, coffee cake).

To defrost individual slices of bread, you can skip the refrigerator step and simply place frozen slices directly in the toaster oven on the defrost setting. You can also pop them in a 325-degree oven until heated through and slightly crispy on the outside (about five minutes).

From there, enjoy your newly rejuvenated bread however your carb-lovin' heart desires.

The bottom line: Wrapping and sealing your bread well before freezing will help you defrost it so it tastes as good as new. From there, defrost in the fridge and bake it back to life.

How To Defrost Bread So It Actually Tastes Good

Whether you make it yourself or pick it up from your favorite local bakery, there's nothing quite like fresh-baked bread. From the crispy crust, to the chewy, doughy inside, to that delicate yeasty smell, I'm a happy camper.

How To Freeze And Defrost Bread So It Doesn't Taste Like Cardboard

If you're pulling your flour out from the back corner of your pantry, though, you've gotta wonder: Does flour go bad? Is it okay to bake with that bag of flour that's been sitting around for ages?

Considering flour is the base of pretty much every baked good out therefrom bread to cake to biscuits to pastait's a valid question.

And, sadly, flour actually has a shorter shelf life than you think. In other words: Yes, flour can go bad, says nutritionist Molly Knauer, RD, advisor for <a href="https://mailtrack.io/trace/link/4d7cb575be3929219adb30c6914bb769b1a614d7?url=http%3A%2F%2Fwww.lovewellness.com&amp;userId=5151683&amp;signature=a1676ff8377a485d" id="a5dfc2e9-d1ce-3518-aa58-ad8a86dd53ed"> Love Wellness </a> .

Thing is, you likely wont know if your flour is expired just by looking at it (it doesn't get moldy or stanky right away). Plus, if you store your flour in some sort of container, you can't exactly see the expiration date on the bag.

Before busting out your measuring cups and firing up the oven, here's everything you need to know about when flour expires, how to store it properly, and more.

<h1> What is the typical shelf life of flour? </h1>

The good news: Regular all-purpose flour lasts a very long timeone year at room temperature and two years in the fridge or freezer, Knauer says. Same goes for other white flourslike self-rising flour, white bread flour, and white cake flourand "white" or processed flours made from starches like potato or tapioca.

Whole-wheat flour, on the other hand, actually has a shorter shelf life. The reason: Whole-wheat flour still contain's the grain's bran and the germ, which are rich in fiber and other nutrients but spoil faster. As a result, whole-wheat flour keeps for up to three months at room temperature, and up to a year in the fridge or freezer. Same goes for oat flour and other whole-grain flours.

<h1> What about high-fat flours, like almond and coconut flour? </h1>

Unfortunately for all you paleo bakers out there, the fat in popular <a href="https://www.womenshealthmag.com/food/g30562174/types-of-flour/" id="ae5d4f03-eed8-3c3a-a93e-427ac786e7fb"> alternative flours </a> like <a href="https://www.womenshealthmag.com/food/a30667380/almond-flour-nutrition/" id="8a86f456-682e-382a-a27a-a2ea079f77fe"> almond flour </a> and coconut flour makes them spoil more quickly than starchy flours.

Almond and coconut flours have a shelf life of just three months at room temperature and six months in the fridge or freezer, Knauer says. The same goes for other nut flours, and finely ground seeds (like flax).

<h1> What's the proper way to store flour? </h1>

Like many pantry staples, flour lasts longer if its not exposed to circulating air.

The best way to extend the shelf life of flour is to store it in an airtight container or sealable freezer bag at room temperature, or, even better, in the fridge [or freezer], says Knauer. Colder temperatures literally slow down molecules, which slows the breakdown (and eventual spoilage) of food.

Since flour needs to be at room temperature when you need it (because #bakingscience, guys), store enough flour for regular use in your pantry.

If you have more flour than you'll use within its shelf life, though, store some in an airtight container or bag in the fridge or freezer. Just be sure to take it out and let it come to room temperature before you use it, Knauer recommends.

<h1> How can you tell if flour has gone bad? </h1>

First things first: Every bag of flour has a use-by or expiration date printed on it. If youre transferring flour to an airtight container before stashing it away, label your container with that expiration date before throwing away the flour's original packaging.

Beyond that, theres one simple way to tell if flour is beyond its expiration date: Smell it!" says Knauer.

"Flour should have no smell, or a minimal nutty or sweet smell, she says. When flour has gone bad it has a more sour or playdough-like smell. (Ew.) Though the scent is typically fairly subtle, you should be able to pick up on it.

Pro tip: Make a habit of smelling your flour as soon as you open it, so you know what its supposed to smell like. That way, itll be easier to tell when it smells off.

<h1> So, can eating expired flour make you sick? </h1>

Raise your hand if you're reading this and thinking, Oh no, Ive been baking with flour thats been in my cabinet for years!

If so, dont worry. Eating expired flour generally doesnt have significant consequences. Most of the time, nothing happens other than that your baked goods don't taste good, Knauer says.

However, there is a small chance that eating expired flour might make you sick. If rancid flour contains large amounts of mycotoxins, it can make you sick, explains Knauer. ( <a href="https://www.who.int/news-room/fact-sheets/detail/mycotoxins" id="d5f29d4f-59a2-3848-aa43-75fa05012e5d"> Mycotoxins </a> are toxic compounds produced by certain kinds of mold.)

Luckily, flour with that much mold would likely have a strong sour smell that would hit as soon as you opened the container, so you'd probably chuck in pretty quick.

The bottom line: White flours have a long shelf life (one year at room temperature) and should be stored in airtight containers. Spoiled flour will smell slightly sour, but eating it typically doesn't cause any real harm.

Despite the persistence of the <a href="https://www.womenshealthmag.com/weight-loss/a29833780/low-carb-vs-keto-diet/" id="6c286542-3554-3b95-a8c4-4c5de59f52db"> low-carb trend </a> , baking seems to be a more popular hobby than ever. (I mean, have you seen all of the DIY sourdough posts on Instagram?)

Does Flour Go Bad? Here's What A Nutritionist Wants You To Know

Even fast food joints are on-board; KFC just started rolling out <a href="https://www.kfc.com/beyond" id="a318172f-22a7-3246-aeb0-fc46570f7e48"> vegan chicken nuggets </a> and Dennys now offers the <a href="https://www.dennys.com/food/featured/beyond-burger/" id="ae858f9c-935e-3084-abad-80308b71501e"> Beyond Burger nationwide </a> . And people are eating it up. In fact, the <a href="https://finance.yahoo.com/news/4-stocks-benefit-boom-plant-153203932.html" id="af639b96-0e6a-3a1d-a2f4-6585e31acf96"> plant-based meat market </a> was valued at about $12.1 billion in 2019and is expected to more than double by 2025.

On Instagram, though, #plantbased eating looks a lot more like rainbow-colored grain bowls and avocado-based ice creams, not meatless meatball subs.

In reality, the average plant-based diet really falls somewhere between <a href="https://www.whitecastle.com/promotions/impossible-slider" id="992c4f7c-e595-3e1f-ad35-e4d7d9f0014d"> White Castle Impossible Sliders </a> and that acai-chia-hemp-tofu-mango-kale smoothie bowl your favorite food blogger posted last week.

"A plant-based diet means eating primarily whole plant foods rich in vitamins, minerals, fiber, antioxidants, and healthy fats," says Alexis Joseph, RD, the dietitian behind the popular blog .

Of course, sometimes you just need some chik'n nuggets. Plus, plant-based eating also gives you the flexibility to enjoy the occasional slice of real cheese pizza or bowl of chicken soup.

If youre curious about what plant-based eating is all about, and whether it might be right for you, heres what you need to know.

<h1> What is a plant-based diet, really? Is it the same as vegan? </h1>

Obviously, a plant-based diet means prioritizing plant foodsspecifically minimally processed fruits, veggies, whole grains, beans, legumes, nuts, and seeds, says Joseph. What that looks like can vary from person to person, though.

And plant-based doesn't necessarily mean plant-exclusive. Though <a href="https://www.womenshealthmag.com/uk/food/healthy-eating/a707378/vegan-diet/" id="d316f387-d30b-3dd3-a20d-f0ab3597fed0"> veganism </a> is a type of plant-based diet, you don't have to cut out all animal products forever to consider yourself a plant-based eater. (Plus, not all vegan foods are inherently plant-based; egg-free brownies might be vegan, but they're not truly plant-based if they're packed with processed ingredients.)

"I consider myself plant-based because most of the foods I eat are plants," says Joseph. "That said, I also eat yogurt, cheese, eggs, and fish when I feel like it, and thats okay!"

Bottom line: Plant-based eating is more of a template that encourages focusing on plant foods, not a restrictive diet that makes things off-limits, says <a href="https://www.human.cornell.edu/people/dal4" id="37e48792-1cfd-311e-a970-b6880875dfdb"> David Levitsky </a> , PhD, professor of nutrition and psychology at <a href="https://www.ecornell.com/certificates/nutrition/nutrition-and-healthy-living/?utm_source=Womens%20Health&amp;utm_medium=web&amp;utm_campaign=Womens%20Health%20Article" id="068e72a8-c120-3633-ab99-e385885910e7"> Cornell University </a> .

Quick recap: What do you eat on a plant-based diet?

Again, a plant-based diet is one that emphasizes vegetables, fruits, grains, nuts, seeds, and pulses (beans and legumes). In other words: Anything that doesnt contain meat, fish, eggs, or dairy is fair game.

When planned appropriately, you can meet all your nutritional needs through a plant-based diet, says Ryan Maciel, RD, head nutrition coach at <a href="https://www.precisionnutrition.com/" id="35179ab0-af90-3f91-ab93-93efc4ce44ac"> Precision Nutrition </a> .

Instead of animal proteins, for example, you'll focus on plant-based protein sources, like beans, peas, lentils, and soy products (tofu, tempeh, and edamame), says Maciel. Nuts, seeds, and nut butters also deliver a healthy dose of protein, along with healthy fats. Heck, even whole grains provide a few grams of protein per serving.

Once you've got your protein covered, try to eat as wide a variety of fruits and vegetables as possible, since eating different colored produce can help you get the different nutrients you need. For example, while dark leafy greens are a good source of iron and calcium, wild mushrooms provide vitamin D, Maciel says.

Are animal foods totally off-limits on a plant-based diet?

If your particular flavor of a plant-based diet is plant-exclusive, all meat, fish, dairy, and egg products are off the table. You'll also need to steer clear of sneaky ingredients, like whey or casein (milk derivatives) and gelatin (made from animal bones), which are commonly used in processed foods, says Maciel.

If you're taking a flexible approach, though, nothing is absolutely off-limits all the time. Whether you choose to eat animal foods once a day, once a week, or once a month, though, is totally up to you.

Either way, since plant-based eating emphasizes whole foods, youll want to minimize or avoid heavily-processed foods as much as possible, even if theyre vegan. Opt to get your protein from chickpeas and lentils instead of processed veggie burgers, and save the store-bought vegan ice creams and cookies for special occasions.

The benefits of a plant-based diet are very real.

Since a proper plant-based diet is centered around whole foods, it's rich in vitamins, minerals, antioxidants, and fiber, says dietitian <a href="https://www.amydgorin.com/" id="a9d1e768-133e-3dd0-aa8b-14d58fc2f1e3"> Amy Gorin </a> , RDN.

"Plant foods are packed with fiber and phytonutrients that support immunity, combat inflammation, and feed the healthy bacteria in your gut," echoes Joseph.

Swapping animal protein for plant protein has benefits, too. "Regularly consuming foods high in plant protein versus animal protein can help prevent and reverse a slew of , including diabetes and heart disease," says Joseph. (The nutrients found in plants help support healthy cholesterol, blood pressure, and blood sugar levels.)

Another major reason people choose to eat plant-based? Cutting back on animal products has significant <a href="https://www.ncbi.nlm.nih.gov/pubmed/19339399" id="9f091ea6-1df3-33d2-a979-621819715750"> environmental benefits </a> .

"Eating more plant foods reduces your carbon footprint since livestock production is responsible for a good portion of global greenhouse gas emissions," says Joseph. In fact, one serving of meat contributes to more greenhouse gas emissions than twenty servings of vegetables, she says.

Others, still, go plant-based to support weight loss, which can totally work if you keep calories in check. Plant foods are high in filling fiber and low in calorie-dense saturated fats, Levitsky saysbut you'll still need to consume <a href="https://www.womenshealthmag.com/weight-loss/a23105426/what-is-metabolism/" id="7ea19c4e-bd07-3961-a4e7-5a960ac5815d"> fewer calories than you burn </a> .

Yes, it's possible to get enough nutrients from plants.

One common criticism of plant-based eating: that it's tough to get adequate nutrientsespecially protein, iron and omega-3s.

Well, it's totally doable. Though you may need to think outside the box sometimes, eating a wide mix of plant-based foods helps ensure you get the nutrients you need. "Deficiencies rarely occur when you eat a variety of plants," says Levitsky.

When it comes to protein, don't stress too much. "Its important to note that protein isn't just found in meat," says Joseph.

Although plants contain incomplete proteins (while animal products contain <a href="https://www.womenshealthmag.com/food/a23679380/what-is-a-complete-protein/" id="0c278a3a-3bd0-3c76-aec7-ebf7887d6ee1"> complete proteins </a> ), eating different sources of plant proteins daily helps you get in all the amino acids you need to support healthy body functions, says Gorin.

You can also sneak more into your diet by adding nutritional yeast to pasta instead of grated cheese, blending white beans or chickpeas into smoothies, and snacking on nuts and nut butters.

Just focus on whole foods, as opposed to relying on processed meat substitutes.

Another nutrient of concern for plant-based eaters? Iron.

"Your body absorbs heme iron, the type found in animal products, more easily than it does plant-based (a.k.a. non-heme) iron, like that found in spinach," says Gorin.

You can make plants' iron more bioavailable, though, by pairing it with vitamin C-containing foods, Gorin says. Example: If you're eating a spinach salad, squeeze some lemon juice on top.

Since most people get their omega-3s from fatty fish, they can be hard to come by on a plant-based diet. That's why Gorin recommends taking a supplement made from algae, which is a good source of these healthy fats. In fact, Gorin takes algae omega-3 supplements herself.

The potential downsides of plant-based diets.

Plant-based eating is a safe and healthy choice for most people, but you should always talk with your doctor or a registered dietitian before making big changes to your diet.

"Anyone with a history of eating disorder or disordered eating shouldnt follow a diet that eliminates food groups," says Joseph. "A plant-based diet in the wrong hands can be abused as another restriction diet."

If you that hits close to home, Joseph recommends experimenting with plant-based recipes, but steering clear of any strict food rules and restrictions, or labeling your eating habits.

How to transition to a plant-based diet.

If you're ready to start eating more plants, Joseph recommends starting small.

"Overturning your entire diet in a day is overwhelming and lessens the likelihood of you sticking with it," she says. "Instead of jumping to extremes, pick two small changes to implement each week." One easy first step: Swapping cows milk for an unsweetened dairy-free milk.

\"Think about how you can enhance your diet instead of focusing so much on taking things away.\"

And remember: A plant-based diet doesnt mean you can never eat animal products again.

"Think about how you can enhance your diet instead of focusing so much on taking things away," says Joseph. "Research suggests that following a flexitarian diet (which increases plant-based foods and reduces, but doesn't eliminate, animal foods) yields similar health benefits, like reduced risk of heart disease and diabetes."

When in doubt, just start with Meatless Mondays. Cutting out animal products for just one day a week is relatively easyand can still have a profound impact on the environment and your overall health, Joseph says.

<h1> Don't know where to start? Here's a sample day of plant-based eating. </h1>

Joseph loves adding chopped apple to vegan pancakes made with whole-wheat flour for a satisfying and well-rounded breakfast.

If you don't have time for pancakes in the morning, Joseph recommends whipping up a batch of steel-cut overnight oats, which you boil for a few minutes on the stove and then store in the refrigerator overnight. (Standard oatmeal is a great choice, too!) In the morning, she stirs in some fruit and nut butter.

Want a re-heatable winter lunch option sans meat? It's totally possible to make a hearty, meatless, dairy-free soup with potatoes, broccoli, cauliflower, non-dairy milk, and other tasty plant-based foods.

If soup isn't your jam, try topping a filling a sandwich with greens and chickpea salad (instead of chicken or egg salad).

Since they contain filling fiber and protein, pulses and whole grains are musts on a plant-based diet. For an afternoon pick-me-up, pair a quarter cup of hummus with a small toasted pita and a cup of raw veggies for dipping.

You don't need beef or shrimp for a tasty stir-fry. Serve this easy vegetable dish over brown rice and you'll have a satisfying dinner in under 30 minutes.

If you need something a little more comforting, there's always lasagna. The plant-based version of this carb-filled casserole gets its lasagna-ness from tofu ricotta, made with herbs, hummus, and nutritional yeast.

There are plenty of dairy-free ice cream options out there, but if you're looking for a whole foods-based treat, banana soft serve is your best friend. Gorin loves blending frozen bananas with cocoa powder, and adding healthy toppings like nuts and shredded coconut.

<h1> Ready to shop? This plant-based diet grocery list covers all of your bases. </h1>

The bottom line: Think of plant-based eating as a template that encourages more whole plant foods, instead of as a restrictive diet that makes all animal foods off limits.

Food trends come and go, but it seems that this whole plant-based diet thing is here to stay.

Your Plant-Based Diet Beginner's Guide

2) Hibiscus Because of its tart, almost citrusy flavor, Seyfarth likes to use hibiscus both in cooking and in tea blends. The bright flower also offers potential health benefits. In fact, one <a href="https://www.ncbi.nlm.nih.gov/pubmed/25875025" id="7722cb60-5a5b-382a-acbf-25299f5251af"> 2015 review </a> found that regular consumption of hibiscus tea helped reduce blood pressure. Dried hibiscus flowers are easier to find than many other edible flowers. Use them to make tea, or sprinkle them over yogurt or oatmeal for a fun flavor boost. Sirapat Saeyang / EyeEm - Getty Images

3) Carnations Thanks to their bright, peppery flavor, Seyfarth also adds carnation petals to dishes on occasion. Sprinkle chopped petals into lettuce salad bases or use them as a cake garnish that also adds a slightly spicy bite. Magdalena Niemczyk - ElanArt - Getty Images

4) Roses Roses have a bold flavor, so Seyfarth uses them only as a garnish, which is just as well since they can be expensive. Try tossing thinly sliced rose petals into fruit salad for some floral notes or make your own rose water by steeping petals in hot water. ( <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3586833/" id="0ca5e0ea-f671-3f17-a933-14fba399d052"> Some research </a> suggests that drinking rose water might be good for a sore throat, since it can help relax your throat muscles.) Robert Biedermann / EyeEm - Getty Images

5) Dandelions A popular ingredient in teas and other natural remedies, dandelion is an all-star edible flower. ( <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5553762/pdf/RevDiabeticStud-13-113.pdf" id="88a4c4d8-b3ef-3ef9-a0ac-f38d12f21fca"> Research </a> shows that the antioxidant-rich flower can help control blood sugar levels, which is particularly important in diabetes management.) Plus, dandelion's benefits arent limited to just the flower itself. While the tiny yellow petals work great in teas or as subtle pasta mix-ins, dandelions' leafy greens are also a fun alternative to kale or spinach, and you can find it in most grocery stores. Javier Fernndez Snchez - Getty Images

6) Lavender Love it or hate it, this light purple flower has an intense and perfumey flavor. Though <a href="https://nccih.nih.gov/health/lavender/ataglance.htm%23hed2" id="28d7602f-6c4f-3927-ab9f-a8368a610331"> research is mixed </a> , many people tout lavender as being beneficial for digestion and anxiety. Either way, you can still add a spoonful of chopped-up lavender to cake or quick-bread batters for added flavor, or use the petals make a simple syrup for drinks. Olivia Bell Photography - Getty Images

7) Pansies Rich in <a href="https://www.ncbi.nlm.nih.gov/pubmed/29478556" id="e61abaa5-53ee-3c39-a821-adb3f7f5c58a"> several beneficial antioxidant compounds </a> , pansies come in a variety of colors and have a delicate, floral flavor. Buy a bag that contains all different colors, candy them, and use them to garnish cakes or puddings. Or, chop them up and toss them into summery vegetable salads. Leonid Shkurikhin / EyeEm - Getty Images

8) Honeysuckle Honeysuckle has been a staple in Eastern medicine for centuries because of its supposed anti-inflammatory properties. Though research has yet to back up these claims, honeysuckle steeped in water or tea can be delicious and soothing. Be careful, though; while honeysuckle petals are safe, eating large quantities of certain honeysuckle berries (there are many different types) could be poisonous, says Seyfarth. charocastro - Getty Images

9) Chamomile Long beloved for its calming qualities, <a href="https://www.ncbi.nlm.nih.gov/pubmed/29154054" id="93697a68-0cac-378a-aef2-0f8affccd882"> some research </a> does suggest that chamomile can help you sleep. If you'd rather consume chamomile flowers in their natural form (instead of in a tea or extract), try sprinkling a few petals into a smoothie before you blend it. Just dont be too heavy handed; while the petals add a nice earthiness, theyre also pretty bitter, says Seyfarth. TorriPhoto - Getty Images

10) Purslane Like dandelions, purslane greens are sometimes used in cooking. However, their tiny flowers (often yellow) deserve some love, too. The next time you saut up purslane greens, garnish them with a few flower petals for good measure. Since <a href="https://www.ncbi.nlm.nih.gov/pubmed/16150116" id="4269cab4-8a65-3e67-ae0e-2c821507a972"> research indicates </a> the plant is relatively high in melatonin, eating it for dinner might promote sleep. Ali Majdfar - Getty Images

The 10 Best Edible Flowers To Decorate Your Food, According To A Nutritionist

Sure, you can go for dressing-free iceberg salads or sandwiches made with just raw veggies and vinegar, but, girl, you deserve better. Luckily, the momentum of the plant-based movement (and support of brands like Impossible and Beyond Meat) is finally making <a href="https://www.womenshealthmag.com/food/a22594071/best-vegan-fast-food/" id="5358740b-afcd-3380-a518-4ea0b1d086e2"> vegan fast-food eats </a> more mainstream.

Often, though, it can be tough to decipher what's truly vegan on restaurant menus, Subway included. Seemingly vegan foods may contain animal products such as dairy or eggs (often seen as casein or albumin)," says <a href="https://nanciguest.com/" id="f7cee496-e2bf-3982-a8b6-e295d3a7b6d1"> Nanci Guest </a> , PhD, RD, CSCS, plant-based dietitian and nutrition scientist.

A few sneaky animal-based ingredients to look out for:

Casein products: A type of milk protein, casein often hides in puddings, sauces, and dressings.

Whey: Another milk protein, whey is often found in cakes, cookies, candies, and breads.

Confectioner's glaze: Mostly found in glossy candies and desserts, this shiny substance is made with secretions of a certain type of insect. Yuck.

Honey: Another no-go for vegans, honey is often used in breads, desserts, sauces, and vinaigrettes, so it's a major one to look out for at Subway.

Another struggle of eating vegan at places like Subway: creating a balanced meal that contains carbs (including fiber), fat, and protein. While it's easy to get your fill of carbs at Subway (thanks, bread!), getting ample fat and protein can be a little tough.

To build yourself the best possible animal-free meal at Subway, stick to the following <a href="https://www.subway.com/en-US/MenuNutrition/Nutrition" id="2a35553e-ac4a-3170-ab8d-5a2cc2ade48a"> vegan ingredients </a> .

Unfortunately for breakfast lovers, both the croissant and the English muffin at Subway contain animal products. But all is not lostin fact, most of the sandwich breads and wraps at Subway are totally vegan! Here are your options:

<ul><li> 9-Grain Wheat Bread </li><li> Hearty Italian Bread </li><li> Italian (White) Bread </li><li> Roasted Garlic Bread </li><li> Sourdough Bread </li><li> Spinach Wrap </li><li> Tomato Basil Wrap </li><li> Habanero Wrap </li><li> Wheat Wrap </li></ul>

Although all are viable plant-based options, Guest recommends the 9-Grain Wheat Bread or Wheat Wrap. The grainier the better, as this gives an added protein and fiber boost, she says.

While some Subways now offer vegan <a href="https://www.subway.com/en-US/SubCulture/subway-and-beyond-meat-team-create-plant-based-sub" id="c710ece1-7796-39e1-a414-f6ccd5620c2c"> Beyond Meatballs </a> , which you could use to make a satisfying salad, Guest recommends sticking to a sandwich or wrapwhich will be more satiatingif the meat-free balls aren't available.

No surprise here: All of the raw veggie fillings on Subways line are vegan. Heres what youll be working with:

<ul><li> Shredded lettuce </li><li> Tomatoes </li><li> Green peppers </li><li> Red onions </li><li> Cucumbers </li><li> Spinach </li><li> Olives </li><li> Pickles </li><li> Jalapeos </li><li> Avocado </li></ul>

Guest recommends loading up on all of them (unless you really dont like the taste), since their fiber will add staying power to your meal, while the literal bulk of the pile of veggies will make your sandwich feel more satisfying. (Subway calls this creation the <a href="https://www.subway.com/en-US/MenuNutrition/Menu/Product?ProductId=4267&amp;MenuCategoryId=1" id="9c33e57d-a072-3f58-ae30-fb629f81cdfd"> Veggie Delite </a> .)

Since olives and avocado ( <a href="https://www.subway.com/en-US/MenuNutrition/Menu/BreadsAndToppings" id="74e7ded0-ec6a-3e83-a9f0-f4f2cb67beeb"> some locations have guac </a> , too) both contain healthy unsaturated fats that help keep you full, don't skip 'em.

If your Subway offers the <a href="https://www.subway.com/en-US/SubCulture/subway-and-beyond-meat-team-create-plant-based-sub" id="85375eab-f5e7-3e24-ae1f-2423a1780db6"> Beyond Meatball Marinara Sub </a> , which is entirely vegan if you order it without cheese, go for that. Every six-inch sub packs an impressive 24 grams of plant-based protein and is pretty much your only high-protein vegan option. Not feeling the marinara? See if you can add plain Beyond Meatballs to your veggie-filled sammie.

Vinaigrette dressing with copy space on a rustic wooden table

A little bit of sauce or dressing can go a long way in bringing a sandwich or wrap together, and, honestly, vegans need that extra oomph at. While many of Subways offerings arent vegan, you do have a few solid options:

<ul><li> Yellow mustard </li><li> Deli brown mustard </li><li> Mustard seed spread </li><li> Oil and vinegar </li><li> Subway vinaigrette </li><li> Sweet onion sauce </li><li> Fat-free Italian dressing </li></ul>

Guest recommends any of the above as flavor-enhancing options for your sandwich. Mustard will add some zing without adding many calories, while oil and vinegar or vinaigrette will add flavor plus satiating fat.

Subway doesnt offer much in the way of vegan extras. All of their cookiesas well as the brownies and most of the soupscontain dairy. That leaves you with just two options:

<ul><li> Black bean soup (available in select locations) </li><li> Apple slices </li></ul>

The black bean soup, although not available at every Subway, is made with vegetable stock and is entirely plant-based, making it a great way to sneak in some extra fiber and protein. If you can, pair it with that veggie-filled sandwich, Guest recommends.

While the apple slices come in a small serving and wont go far in filling you up, theyre a great way to add crunch and sweetness to your meal.

<h1> Bottom line: Subway isn't the ideal vegan eatery, but you can make it work. </h1>

Options at Subway are far more limited for vegans than vegetarians or meat eaters, but the variety of bread and veggie options (and the Beyond Meatballs, where available), mean you can piece together a halfway-decent meal in a pinch.

If you know you'll be heading to Subway, Guest recommends bringing along a few slices of vegan cheese to really up the ante. At the very least, keep a vegan protein bar (or other protein source, like nuts) in your bag to pair with your sandwich.

Vegans, Here's What You Can Actually Eat At Subway

Whether youre a longtime herbivore or new to this whole <a href="https://www.womenshealthmag.com/food/a25804908/plant-based-diet/" id="2193d1ae-3578-3d31-a7e7-b0d13954bff5"> plant-based diet </a> thing, you no doubt know the absolute struggle of finding vegan eats at chain restaurants like Subway.

The Best Ways To Eat Vegan At Subway Restaurants

2) Bread Flour Like all-purpose flour, bread flour is one of the types of flour made with only wheat's endosperm. However, compared to all-purpose flour, it has as very high protein (gluten) content, which is suitable in bread for strong structure and chew, Prag says. Per cup: 110 calories, 0.5 g fat (0 g sat), 0 mg sodium, 23 g carbs, 0 g sugar, 1 g fiber, 4 g protein a-lesa - Getty Images

3) Cake Flour Cake flour is a very finely milled, starchy white flour with very low protein (gluten) content suitable for making tender, delicate, soft, fluffy textured baked goods, Prag says. In other words, less gluten means less chew, which is what you want in airy cakes. Per cup: 110 calories, 0 g fat (0 g sat), 0 mg sodium, 24 g carbs, 0 g sugar, 1 g fiber, 2 g protein Cavan Images - Getty Images

4) Pastry Flour Similar to cake flour but a little less starchy and fine, pastry flour also has low gluten content for delicate pastries, Prag says. Its great for pie crusts, cookies, and muffins that arent quite as delicate as cakes. Per cup: 120 calories, 0.5 g fat (0 g sat), 1 mg sodium, 26 g carbs, 0 g sugar, 1 g fiber, 3 g protein Claudia Totir - Getty Images

5) Self-Rising Flour Self-rising flour is essentially all-purpose white flour with chemical leavener added, Prag says. Usually, its white flour mixed with baking powder and salt. Generally, youre better off buying all-purpose flour (which is more versatile and called for in recipes more often) and adding baking powder or baking soda as recipes instruct. Per cup: 110 calories, 0 g fat (0 g sat), 320 mg sodium, 22 g carbs, 0 g sugar, &amp;lt;1 g fiber, 3 g protein Phil Boorman - Getty Images

6) Whole-Wheat Flour Unlike white flour, whole-wheat flour is made with all three components of the wheat kernel, the endosperm, germ, and bran. As a result, whole-wheat flour contains fiber, minerals (selenium, manganese, phosphorus, copper), and B vitamins, Prag says. Whole-wheat flours can range from lower-gluten concentrations more suitable for tender pastry (sold as whole-wheat pastry flour) to higher-gluten concentrations suitable for chewy bread (whole-wheat bread flour). Per cup: 120 calories, 0.5 g fat (0 g sat), 1 mg sodium, 24 g carbs, 0 g sugar, 4 g fiber, 4.6 g protein Barcin - Getty Images

7) Oat Flour Oat flour has a pleasant taste but tends to create a drier, denser baked product because of its higher liquid absorbency, Prag says. Alone, oat flour will not provide any structure to baked goods," he adds. It's usually paired with a starch (like potato, arrowroot, kuzu, or tapioca) to get the job done. Though oat flour can be gluten-free, its important to look for a gluten-free label, since oat products are sometimes cross-contaminated with gluten-containing grains. Per cup: 160 calories, 3 g fat (0.5 g sat), 0 mg sodium, 26 g carbs, 0 g sugar, 4 g fiber, 7 g protein Arx0nt - Getty Images

8) Semolina Flour Made from refined durum wheat, semolina flour is very high in protein (gluten), which creates density and chew," says Prag. "Its most commonly used in box pasta to create that al dente texture signature of well-cooked pasta. Besides pasta, its also used to make dense, hearty semolina bread. Per cup: 150 calories, 0.5 g fat (0 g sat), 0 mg sodium, 31 g carbs, 1 g sugar, 2 g fiber, 5 g protein Natasha Breen - Getty Images

9) Gluten-Free Flour <a href="https://www.womenshealthmag.com/food/g20160279/list-of-naturally-gluten-free-foods/" id="0ace3cef-b7d3-325e-a852-cecf47340a49"> Gluten-free </a> flours those that are not made with wheat, spelt, rye or barleyare complicated to bake with as they cant create structure without the addition of starches, Prag says. The nutritional profiles of gluten-free flours (like sorghum, brown rice, or buckwheat) vary greatly, but they generally provide more vitamins and minerals. One issue: To make up for the lack of gluten, many gluten-free flours or flour mixes contain large proportions of simple starches such as white rice flour, arrowroot, or tapioca, which dont provide much in the way of nutrition, says Prag. Certain gluten-free flour blends, like <a href="https://www.amazon.com/Cup4Cup-KTS-2519-Gluten-Free-Flour/dp/B0096MPAWQ/ref=asc_df_B0096MPAWQ/?tag=hyprod-20&amp;linkCode=df0&amp;hvadid=309811627177&amp;hvpos=1o2&amp;hvnetw=g&amp;hvrand=16843703348653100650&amp;hvpone=&amp;hvptwo=&amp;hvqmt=&amp;hvdev=c&amp;hvdvcmdl=&amp;hvlocint=&amp;hvlocphy=1021047&amp;hvtargid=aud-801381245258:pla-568852843911&amp;psc=1" id="5e44a87c-6c24-38b8-ace0-337f0b93d7d8"> Cup4Cup </a> , have been expertly developed to best mimic the properties of all-purpose flour in baking. Per cup (Cup4Cup flour): 120 calories, 0 g fat (0 g sat), 15 mg sodium, 26 g carbs, 1 g sugar, 0 g fiber, 2 g protein kontrast-fotodesign - Getty Images

10) Almond Flour Almond flour is a dense flour high in protein with a pleasant taste," Prag says. (It's low carb count also makes it a popular <a href="https://www.womenshealthmag.com/weight-loss/a19434332/what-is-the-keto-diet/" id="1d151c5f-c5b9-30e3-a90c-84b7b3fad50e"> keto </a> option.) However, since it doesn't contain gluten, almond flour requires other elements, like starches, bananas, or peanut butter to add structure. In other words, something baked only with almond flour will be very flat and dense, because theres no gluten to help with chew. Still, almond flour adds excellent flavor and is commonly used with other flours or leaveners in cakes and cookies. Per cup: 160 calories, 14 g fat (1 g sat), 0 mg sodium, 6 g carbs, 1 g sugar, 3 g fiber, 6 g protein Amarita - Getty Images

11) Coconut Flour Similar to almond flour, coconut flour has a strong flavor, Prag says. Though lower in fat and higher in protein than almond flour, it still lacks gluten, so, again, you'll need to combine it with structure-providing ingredients. Coconut flour, which is very dense on its own, works well to bind batters and can be cooked into grain-free pancakes or used alongside other gluten-free flours in baking. Per cup: 120 calories, 3 g fat (2 g sat), 20 mg sodium, 18 g carbs, 6 g sugar, 10 g fiber, 6 g protein Prostock-Studio - Getty Images

Your Guide To 11 Different Types Of Flour—And How To Use Them

2) Whole Milk Unlike skim milk, whole milk has all of its fat content intact," says Modell. (This, unsurprisingly, makes it higher in calories.) Though a cup of whole milk contains five grams of <a href="https://www.womenshealthmag.com/food/a19484751/saturated-fat-health/" id="a2000eee-b9b0-3e08-aeaa-22d3feeeabe7"> saturated fat </a> (the kind many experts recommend limiting to <a href="https://my.clevelandclinic.org/health/articles/11208-fat-what-you-need-to-know" id="072e2e42-b8a8-394c-a6bc-3bb8b0dcf553"> no more than 10 percent of your total calories </a> ), it can absolutely be part of an overall healthy diet. Whole milk comes in clutch in cooking and baking, and acts as a tenderizer and moisturizer, says Modell. Cakes and muffins made with whole milk tend to not dry out as much and have a finer crumb. Per cup: 150 calories, 8 g fat (5 g sat fat), 106 mg sodium, 12 g carbs, 12 g sugar, 0 g fiber, 8 g protein Burak Karademir - Getty Images

3) 2% Milk With fewer calories than whole milk but more than skim, 2 percent milk is a great in-between, Modell says. When it comes to cooking, 2 percent is great when you want to cut down on fat without totally sacrificing the lusciousness of your eats. Per cup: 122 calories, 5 g fat (3 g sat fat), 125 mg sodium, 12 g carbs, 12 g sugar, 0 g fiber, 8 g protein Tetra Images - Getty Images

4) Lactose-Free Milk Lactose-free dairy products are a great option for people who are lactose-intolerant, Modell says. To make lactose-free milk out of regular dairy milk, the lactose (the sugar found in milk that gives lots of people's stomachs trouble) is hydrolyzed, meaning it is predigested. Otherwise, lactose-free milk offers all the good stuff (like calcium and other nutrients) that's in regular milk. That said, if you digest regular milk no problem, lactose-free milk probably isnt worth the slightly higher price tag. Per cup (2% lactose-free milk): 122 calories, 5 g fat (3 g sat fat), 115 mg sodium, 12 g carbs, 12 g sugar, 0 g fiber, 8 g protein Photo by Cathy Scola - Getty Images

5) Almond Milk One of the most popular plant-based milks on the market, almond milk is significantly lower in calories, fat, and protein than cows milk, Modell says. It is naturally rich in several vitamins and minerals, especially vitamin E. Though it works in cooking and baking, almond milk is thinner in both texture and flavor than cows milk, so it wont cut the bitterness of coffee as well. Per cup (unsweetened): 37 calories, 2.5 g fat (0 g sat fat), 173 sodium, 1.5 g carbs, 0 g sugar, 0 g fiber, 1.5 g protein Soekaphoto - Getty Images

6) Cashew Milk Like almond milk, cashew milk is low in calories and fat. Cashew milk is also a good source of polyunsaturated fats, vitamin, A, and vitamin E, Modell says. With a nutty, creamy rich texture, cashew milk is a great addition to smoothies. Per cup (unsweetened): 25 calories, 0 g fat (0 g sat fat), 160 mg sodium, 1 g carbs, 0 g sugar, 0 g fiber, &amp;lt;1 g protein serezniy - Getty Images

7) Oat Milk Known for its creaminess and flavor, <a href="https://www.womenshealthmag.com/food/a19496524/oat-milk/" id="ce4bdf64-53f2-37b9-a777-5ca6dd22de82"> oat milk </a> has gained some fame this year, Modell says. Though it's higher in calories than many other plant-based milks, it's also a little higher in protein. Oh, and that creaminess? It comes from oat milk's higher carb count, which also provides some extra fiber. Thanks to oat milk's heartier flavor and texture, it's become a popular plant-based milk in coffee shops. Try it in a latte when you're feeling fancy. Per cup (unsweetened): 100 calories, 7 g fat (1 g sat fat), 100 mg sodium, 9 g carbs, 2 g sugar, 1 g fiber, 2 g protein Westend61 - Getty Images

8) Rice Milk Rice milk is a popular option for dairy-free eaters with soy or nut allergies, says Modell. Though naturally sweet, it has a distinct flavor that doesn't taste as milk-like as many other plant-based alternatives. Unless you have an allergy or particularly like its unique flavor, rice milk prooobably isn't about to be your new go-to. Per cup (unsweetened): 113 calories, 2.5 g fat (0 g sat fat), 94 mg sodium, 22 g carbs, 13 g sugar, 0.5 g fiber, 0.5 g protein Rimma_Bondarenko - Getty Images

9) Soy Milk A rich source of protein and carbohydrates, soy milk is the plant-based alternative most comparable to cows milk, Modell says. (It's just lower in saturated fat and doesn't natural contain calcium, though it's often fortified.) In Modell's opinion, if you're going to cook or bake with a milk alternative, soy milk gets the job done beautifully. Per cup: 105 calories, 3.5 g fat (0.5 g sat fat), 115 mg sodium, 12 g carbs, 9 g sugar, 0.5 g fiber, 6.5 g protein krisanapong detraphiphat - Getty Images

10) Coconut Milk Coconut milk is high in fat, particularly saturated fat, which gives it a super thick and creamy texture. Though coconut milk's fat content makes it great for cooking and baking, its distinct flavor means it doesnt typically work in coffee or cereal, unless you really love coconut. Per cup (full-fat, canned): 445 calories, 48 g fat (43 g sat fat), 29 mg sodium, 6 g carbs, 4.5 g protein Galiyah Assan - Getty Images

Your Guide To All The Different Types Of Milk In The Dairy Aisle These Days

Immunity-Boosting Smoothie Made with beet, mango, and persimmon, this smoothie is a delish way to get lots of nutrients in. <a href="https://www.theawesomegreen.com/master-immunity-boosting-smoothie/" id="e6eaf7df-94e6-3b8f-a28d-831222557022"> GET THE RECIPE </a> Nutrition per serving: 328 calories, 5.2 g fat (0 g sat fat), 20 mg sodium, 72.7 g carbs, 27.9 g sugar, 8.2 g fiber. 4.5 g protein Courtesy

No-Fruit Gingerbread Smoothie Cauliflower, tons of spices, and a little bit of molasses make this festive smoothie creamy and cozy. <a href="https://abraskitchen.com/healthy-gingerbread-smoothie/" id="83a21bdf-6d87-3915-a906-7cebed13a8f6"> GET THE RECIPE </a> Per serving: 329 calories, 19 g fat (2 g sat), 408 mg sodium, 34 g carbs, 19 g sugar, 6 g fiber, 10 g protein Courtesy

Mango Cucumber Lime Smoothie Sweet mango, refreshing cucumber, and zippy lime make every sip of this smoothie interesting. <a href="https://veggiechick.com/mango-cucumber-lime-smoothies-with-a-kick/" id="f5d00b61-26bb-3a25-a282-8c5e31e976eb"> GET THE RECIPE </a> Per serving: 170 calories, 4.6 g fat, 49.1 mg sodium 33.5 g carbs, 28.2 g sugar, 2.6 g protein Courtesy

Peach Carrot Smoothie Peach and carrot make an unlikely but perfect combination in this sweet, earthy smoothie. <a href="https://www.primaverakitchen.com/peach-carrot-smoothie-recipe/" id="592dfca5-1e2e-34ea-a3ac-3d6afdb05d73"> GET THE RECIPE </a> Nutrition per serving: 192 calories, 2.4 g fat (1.5 g sat fat), 42 mg sodium, 33.6 g carbs, 28 g sugar, 4 g fiber, 12.1 g protein Courtesy

Lettuce Smoothie Lettuce isnt just for salads. Apple and banana make this leafy smoothie easy to drink. <a href="https://thecookful.com/lettuce-smoothie/" id="5ece9e69-be4c-39f3-a288-71d13f045d9c"> GET THE RECIPE </a> Per serving: 168 calories, 4.5 g fat, 146 mg sodium, 31.3 g carbs, 19.2 g sugar, 3.6 g protein Courtesy

Butternut Squash Smoothie Butternut squash isnt the most common smoothie add-in, but slightly-sweet veggie brings a lot of flavor to this blend. <a href="https://happyhealthymama.com/butternut-squash-smoothie.html" id="fca30851-1abb-3cb6-a3d1-4708e261aafc"> GET THE RECIPE </a> Per serving: 213 calories, 7 g fat, 290 mg sodium, 51 g carbs, 32 g sugar, 5 g protein Courtesy

Sweet Potato Smoothie A healthy, vitamin-packed smoothie that tastes like sweet potato pie? Sign me up! <a href="https://eatthegains.com/sweet-potato-smoothie/" id="8c5d0e9a-4613-39af-a798-f4bba4db7120"> GET THE RECIPE </a> Per serving: 372 calories, 13 g fat (1 g sat), 55 g carbs, 20 g sugar, 13 g fiber, 11 g protein Courtesy

Green Goddess Smoothie This heavenly green smoothie packs avocado, banana, chia seeds, and spinach. <a href="https://www.ambitiouskitchen.com/green-goddess-smoothie/" id="465c3dbf-3641-3090-a178-7bfeaf11d297"> GET THE RECIPE </a> Nutrition per serving: 235 calories, 12 g fat, 32.8 g carbs, 15.3 g sugar, 9.2 g fiber, 4.4 g protein Courtesy

Strawberry Spinach Smoothie This sweet, thick green smoothie keeps things perfectly simple. <a href="https://www.wellplated.com/strawberry-spinach-smoothie/" id="ee90fdc2-bb52-3d9c-ad53-417d151acdb5"> GET THE RECIPE </a> Per serving: 286 calories, 8 g fat (1 g sat), 53 g carbs, 26 g sugar, 13 g fiber, 8 g protein Courtesy

Creamy Coconut Spirulina Superfood Smoothie Spirulina adds lots of nutrients to this creamy, coconut-y smoothie. <a href="https://www.cottercrunch.com/creamy-coconut-spirulina-superfood-smoothie/" id="7ca2f8cf-bc8e-3f14-ae93-9b6e2afa3b4e"> GET THE RECIPE </a> Per serving: 246 calories, 14.7 g fat (1.8 g sat), 145 mg sodium, 21.8 g carbs, 10.7 g sugar, 8.5 g fiber, 8.7 g protein Courtesy

Power Fuel Green Smoothie This minty, tangy, not-too-sweet smoothie makes a great mid-morning snack. <a href="https://www.cottercrunch.com/power-fuel-green-smoothie/" id="d40e63fa-53f8-3b20-abfd-aa8c11d00bcf"> GET THE RECIPE </a> Per serving: 170 calories, 5.1 g fat (4 g sat), 6.8 mg sodium, 32.4 g carbs, 24.7 g sugar, 2.9 g fiber, 1.6 g protein Courtesy

Kale Pineapple Smoothie Sweet and tangy pineapple masks any bitterness you might get from the kale in this blend. <a href="https://www.wellplated.com/kale-pineapple-smoothie/" id="d097ee7b-5784-3d93-a4f7-be05f7d76a52"> GET THE RECIPE </a> Per serving: 187 calories, 9 g fat (1 g sat), 149 mg sodium, 27 g carbs, 13 g sugar, 4 g fiber, 8 g protein Courtesy

Creamy Zucchini Blueberry Smoothie Zucchini is pretty much undetectable in this rich smoothie, which also contains greens, banana, blueberries, hemp seeds, coconut milk, and maca. <a href="https://minimalistbaker.com/creamy-zucchini-blueberry-smoothie/" id="1c258ec7-1d7b-32fe-abbc-d7c0f709f899"> GET THE RECIPE </a> Per serving: 218 calories, 10.1 g fat (6 g sat), 31.8 g carbs, 15.6 g sugar, 4.7 g fiber, 6.3 g protein Courtesy

Carrot Ginger Turmeric Smoothie This vibrant smoothie offers all the soothing benefits of ginger and turmeric, with lots of bright flavor. <a href="https://minimalistbaker.com/carrot-ginger-turmeric-smoothie/" id="506c646e-88a7-3345-ad52-77c0eee30cef"> GET THE RECIPE </a> Per serving: 144 calories, 2.3 g fat, 112 mg sodium, 32 g carbs, 17.5 g sugar, 5 g fiber, 2.4 g protein Courtesy

Malted Chocolate Cauliflower Smoothie This smoothie tastes like a milkshake, with the added bonus of cauliflower. <a href="https://www.eatingbirdfood.com/malted-chocolate-cauliflower-smoothie/" id="ea6716c3-e72d-33e2-a559-1aadb6509dec"> GET THE RECIPE </a> Per serving: 250 calories, 4 g fat, 22 g carbs, 4 g sugar, 10 g fiber, 22 g protein Courtesy

The Best Green Smoothie This creamy smoothie delivers a whopping two cups of spinach, plus avocado, mango, and pineapple. <a href="https://www.ambitiouskitchen.com/green-smoothie-recipe/" id="3dec25b4-8569-3a16-a876-bb10ac046b43"> GET THE RECIPE </a> Per serving: 311 calories, 16.8 g fat (1.9 g sat). 40.6 g carbs, 22.8 g sugar, 10.9 g fiber, 5.5 g protein Courtesy

20 Veggie Smoothies That Are Good For You AND Taste Amazing

2) Apple Bites Many fast-food restaurants offer sides of fruit, whether it's apple slices of a fruit cup, Gorin says. Wendys, for example, has apple bites. Though they're really just a light snack on their own, you can also add your apple bites to salads. Per serving: 35 calories, 0 g fat (0 g sat fat), 0 mg sodium, 8 g carbs, 6 g sugar, 1 g fiber, 0 g protein Wendy's

3) Garden Salad "I might start with a base of the Garden Side Salad and ask to add avocado," Gorin says. (You'll have to skip the cheese and croutons, which are made with butter.) Top it with the light Spicy Asian Chili Vinaigrette, which is vegan-friendly. To make it a full meal, order a baked potato and apple slices, too. Per side salad, with dressing: 70 calories, 2 g fat (0 g sat fat), 220 mg sodium, 12 g carbs, 9 g sugar, 2 g fiber, 1 g protein Wendy's

Christine Byrne

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