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Hello, wholesome readers. In this issue:

• Hooked on junk food

• What does ultra-processed mean?

• Can we resist?

• Not all processed food is bad

• Simple (tasty) swaps

• Designing your best life: A good rule of thumb

• A word from the Bard

Hooked on junk food

Ultra-processed foods (UPFs) have been making headlines. With all the negative press, one could easily assume that everything we enjoy eating is now off-limits. Not really.

With all of the hype, I realized that my favorite snack – high-protein tortilla chips – fell into this category. I ate a single-serving bag every day at 2:30 pm (talk about a habit!). Did I give them up completely? Absolutely not. But I decided to be more mindful about how often I indulged, balancing the snack with whole foods for the rest of the day. And much to my surprise, I’ve dropped a few pounds without even trying.

Why is that?

According to Johns Hopkins University, “UPFs also reduce satiety, because industrial processing alters their structure, making them softer and easier to eat and digest. This leads to a faster rate of consumption, which can override natural fullness signals and cause people to overeat. Additionally, UPFs often contain additives and have lower levels of fiber, leading to less sustained fullness.”

Hopkins’ recent article goes on to say that, because UPFs tend to be high in saturated fat, sodium, and sugar, and lower in water and fiber content, they are more calorie-dense per gram (approximately 378 calories per 100 grams) compared to whole foods like fruits and vegetables (around 68 calories per 100 grams). 

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What does ultra-processed mean?

Products in this category have been drastically altered from their original forms. We're talking about foods made with industrial ingredients you wouldn't find in your kitchen, like hydrogenated oils, high-fructose corn syrup, artificial flavors, and emulsifiers.

Think packaged cookies and crackers, frozen dinners, instant noodles, chicken nuggets, flavored chips, sauces, candy bars, and many breakfast cereals. Even some foods that seem healthy, like flavored yogurt, protein bars, and store-bought smoothies, often fall into this category.

Research increasingly links ultra-processed foods to health issues. Studies show people who eat more of these foods have higher rates of obesity, heart disease, type 2 diabetes, and certain cancers. No wonder: UPFs are often high in sugar, salt, and unhealthy fats while being low in fiber and nutrients.

This presents another basic nutritional problem: these foods crowd out whole foods from our diets. When we fill up on ultra-processed items, we tend to pass on the vegetables, fruits, whole grains, and lean proteins our bodies need to function.

Can we resist?

Have you ever taken a single potato chip, swearing you’ll only eat just one? That’s the genius behind UPFs, like Pringle’s signature ad campaign claim that, "Once you pop, you can't stop.”

You truly can’t resist having more. And that’s not an accident.

Ultra-processed foods are overly tempting. We owe this to food companies investing billions in research to produce products that make us crave them and want to keep eating them:

The "bliss point." This is the ideal mix of sugar, salt, and fat that produces the greatest pleasure in our brains. This activates the same reward centers that respond to addictive substances, releasing dopamine and sparking cravings.

Texture matters. Many UPFs are designed to melt in your mouth or provide a soul-satisfying crunch, which our brains interpret as less filling than they actually are. This phenomenon, called "vanishing caloric density," means we can consume a lot of calories without feeling satisfied…so we eat more.

Convenience is convincing. UPFs are everywhere; they're cheap, they last forever on the shelf, and they require little or no preparation. When you're tired, stressed, or short on time, grabbing a box of mac and cheese is faster and easier than cooking from scratch.

Aggressive marketing, especially targeting children, creates a perfect storm. These products are designed to be irresistible, easily accessible, and affordable – which is exactly why they now make up more than half of the calories consumed in many developed countries.

Not all processed food is bad

In fact, many healthy staples require some processing to make them safe or convenient. Here are foods you can feel good about keeping in your kitchen:

• Frozen fruits and vegetables (without added sauces or seasonings)

• Canned beans and legumes (low-sodium)

• Canned tomatoes (look for varieties only with tomatoes and maybe salt)

• Plain Greek yogurt and regular yogurt (without added sugars or flavors; add your own puréed fruit)

• Nut butters made with just nuts and maybe salt

• Whole-grain bread with recognizable ingredients (flour, water, yeast, salt)

• Dried pasta made from whole wheat or regular flour

• Rolled oats and steel-cut oats

• Canned fish like tuna, salmon, and sardines in water or oil

• Tofu and tempeh

• Milk, cheese, and plain cottage cheese

• Eggs

• Olive oil and other simple cooking oils

• Dried herbs and spices

• Unsweetened applesauce

• Frozen fish and seafood (without breading or sauces)

• Rice (white, brown, or wild)

• Flour and cornmeal

• Vinegar

• Plain frozen grains like quinoa or brown rice

Simple (tasty) swaps 

Now for the good news: many ultra-processed favorites have homemade alternatives that taste just as good, if not better.

Popcorn: Skip the microwave bags with artificial butter flavor. Pop kernels on the stovetop or in an air popper, then drizzle with olive oil or melted butter and season with sea salt, nutritional yeast, or your favorite spices. Try this microwave corn popper

Potato Chips: Thinly slice potatoes, toss with a little olive oil and salt, then crisp them up in your air fryer or oven at 400°F for 15-20 minutes. You control the oil and salt, and they're incredibly satisfying.

Crackers: This recipe lets you make your own without sacrificing flavor or crunch.

Ice Cream: Oh, so tempting with all its flavors and varieties, but most often a UPF. Instead, make your own and have a little fun inventing your signature scoop.

Salad Dressing: Whisk together olive oil, vinegar (balsamic, red wine, or apple cider), Dijon mustard, minced garlic, and a touch of honey or maple syrup. It takes minutes and tastes fresher than anything from a bottle. Here are some more homemade dressings.

Granola: Mix oats with nuts, seeds, honey, and a bit of oil, then bake until golden. You'll avoid the excess sugar and additives in store-bought versions. My favorite granola

Hummus: Blend chickpeas, tahini, lemon juice, garlic, and olive oil. It's cheaper and better than the tubs with added preservatives. More hummus recipes

Trail Mix: Combine raw nuts, dried fruit (check for no added sugar), and a few dark chocolate chips. Store-bought versions often include unnecessary oils and sweeteners.

Designing your best life: be a UPF sleuth

Here’s a good rule of thumb: if you can recognize all of the ingredients on a food label and could theoretically make it in your own kitchen, chances are it's not ultra-processed.

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}

A word from the Bard

Hello, seasoned readers! In this issue:

• A practical guide to salt

• The culprit: hidden salt

• The good news

• All sorts of salt

• Not all salt measures up

• Did you know…

• Designing your best life: salt substitutes

• Help us grow! Take 3 minutes to answer this brief survey and we’ll enter you in a drawing to win a $50 Amazon gift card.

The world’s most widely used seasoning

A salt museum in Taipei, Taiwan

Salt is the one ingredient that’s so fundamental to cooking that we often take it for granted. But not all salt is created equal, and understanding the differences can transform your cooking…and your health.

Before we get started, let’s make one thing crystal clear: the source of your salt matters far less than how much you consume and where it sneaks into your diet.

The culprit: hidden salt

ALL salt is sodium chloride. Whether it's mined from ancient seas, the Himalayas, or evaporated from the Atlantic Ocean, the chemical composition is virtually identical. The trace minerals in fancy salts – magnesium, calcium, potassium, and iron – are present in such minuscule amounts that you'd need to eat unsafe quantities to get any nutritional benefit.

But what about the sodium we don’t know that’s there? The American Heart Association recommends no more than 2,300 mg of sodium daily (about a teaspoon of salt), so it's important to know where sodium is hiding:

• Processed and packaged foods; a single frozen dinner can contain 1,500-2,000 mg of sodium (near the daily limit)

• Restaurant meals  

• Bread and baked goods

• Deli meats and cured products 

• Canned soups and vegetables, unless labeled "low sodium"

• Condiments and sauces, like soy sauce, ketchup, and salad dressings

The good news

Generally speaking, you don’t have to worry about the salt that you add yourself or use to enhance whole foods that you prepare, such as vegetables, grains, and proteins. Cooking more meals at home has the greatest positive impact on health – and your budget. 

Follow these tips to reduce the salt content of the food you prepare: 

• Rinse canned vegetables and beans that aren’t in sauces 

• Check nutrition labels and opt for low-sodium packaged foods

• Taste the food before salting

For proteins, salting before cooking helps with browning and flavor. If you're using kosher salt, which is preferred by chefs, season about an hour before cooking to allow it to penetrate the meat.

To preserve the vegetables' texture, add salt after cooking. And for an unexpected crunch and a burst of flavor, a finishing salt is the secret ingredient in many cooking and baking recipes. You’ll find more information on this in the next section.

All sorts of salt

The size of a salt crystal is the result of its evaporation speed. Fast, processed evaporation creates small, dense, uniform crystals, like those found in iodized table salt. Slow, natural evaporation during sea salt production produces large, airy, irregular flakes.

When precision matters, such as in baking, measure by weight (grams) or understand the conversion for your specific salt brand. 

1. Table salt has fine, uniform crystals; is heavily processed; contains anti-caking agents, and added iodine.
   Crystal characteristics: Fine, densely packed – approximately 6g of sodium per teaspoon
   Best for: Baking (dissolves quickly and distributes evenly), pasta water, brines
   Why it matters: Gets the job done and provides consistent measurement, but it's the least interesting option on the shelf. The fine crystals dissolve instantly, making it easy to over-salt if you're not careful.

2. Kosher salt has large, irregular flakes and a coarse texture, and contains no additives.
   Crystal characteristics: Large, jagged crystals with lots of air space – Diamond Crystal has approximately 3g of sodium per teaspoon; Morton has approximately 5g per teaspoon
   Best for: Everyday cooking, seasoning meat, drawing moisture from vegetables, rimming cocktail glasses
   Why it matters: It's easy to pinch and sprinkle, giving you better control and making it the workhorse of professional kitchens. The irregular crystals also adhere better to food surfaces. Note: Different brands (Diamond Crystal vs. Morton) have dramatically different crystal sizes and densities, so measurements aren't interchangeable. Most professional recipes use Diamond Crystal as the standard.

3. Fine sea salt is finely ground salt from evaporated seawater and retains its trace minerals
   Crystal characteristics: Fine to medium grains, some irregularity from natural evaporation
   Best for: Baking, seasoning pasta water, general cooking when salt needs to dissolve quickly
   Why it matters: Cleaner flavor than table salt without additives; the fine crystals distribute evenly in batters and doughs

4. Flaky sea salt or finishing salt is often sold as Maldon or Fleur de Sel. Its delicate, pyramid- or irregular-shaped flakes are harvested from seawater through slow, natural evaporation.
   Crystal characteristics: Large, thin, very airy flakes; approximately 2.5g of sodium per teaspoon
   Best for: Finishing dishes, topping chocolate desserts, sprinkling on fresh tomatoes, grilled meats, and caramels
   Why it matters: These are finishing salts and are used at the end of cooking (not during) to maximize their textural impact. The crystals are large and delicate, providing a satisfying crunch and dramatic burst of flavor on the tongue … all for less sodium.

5. Coarse sea salt (sel gris) is instantly recognizable for its large, moist, gray crystals. It is unrefined and mineral-rich.
   Crystal characteristics: Chunky, irregular crystals with natural moisture
   Best for: Salt grinders, salt crusts for roasted fish or meat, pickling
   Why it matters: Intense mineral flavor; the moisture content keeps it from dissolving too quickly, making it ideal for controlled grinding or slow-release applications

6. Himalayan pink salt is mined from rock salt in Pakistan. It gets its beautiful color from iron oxide and trace minerals
   Crystal characteristics: Medium to coarse crystals; varies by grind
   Best for: Table grinders, salt blocks for cooking/serving, decorative presentations
   Why it matters: Beautiful presentation, clean mild flavor. Despite marketing claims, the mineral content is negligible; you'd need to consume dangerous amounts to get any benefit from its trace minerals.

7. Pretzel salt (coarse salt) has very large, chunky crystals; sometimes called "rock salt" or "salt chunks"
   Crystal characteristics: Extra-large, solid crystals designed not to dissolve
   Best for: Topping soft pretzels, bagels, focaccia, roasted potatoes
   Why it matters: The big crystals don't dissolve during baking, providing satisfying bursts of saltiness and visual appeal. The coarse, irregular surface adheres exceptionally well to dough and wet surfaces.

8. Smoked salt is any variety of salt that is smoked over wood (hickory, applewood, mesquite).
   Crystal characteristics: Varies by base salt used; often coarse to flaky
   Best for: Finishing grilled meats, BBQ dishes, adding smoky depth to vegetarian dishes, Bloody Marys
   Why it matters: Adds campfire flavor without actual smoking – perfect for apartment dwellers or when you want smoke flavor without firing up the grill

9. Black Hawaiian salt is sea salt mixed with activated charcoal; dramatic black color.
   Crystal characteristics: Medium to coarse; varies by production
   Best for: Finishing seafood, poke bowls, decorative plating
   Why it matters: Striking visual contrast against light-colored foods; mild, clean flavor. Some believe activated charcoal aids digestion, though evidence is limited.

10. Flavored salts (truffle, herb, citrus) is salt blended with a variety of aromatics.          

    Crystal characteristics: Varies by base salt; often flaky or coarse to showcase additions
    Best for: Finishing dishes, popcorn, French fries, eggs, breads
    Why it matters: Adds complexity in a single sprinkle; great for quick flavor boosts without pulling out multiple ingredients. Use sparingly – the aromatics can be intense.

Pro tip: Diamond Crystal kosher salt is the choice of culinary professionals. If you use Mortons or table salt, start with half the amount of salt and adjust to taste.

Not all salt measures up

This is critical: A teaspoon of table salt can contain nearly twice the sodium as a teaspoon of flaky kosher salt, even though they look the same. This also impacts the amount of sodium. So, if you substitute salts by volume without adjusting, you could easily over- or undersalt your food::

• 1 tsp table salt ≈ 6g sodium

• 1 tsp Morton kosher salt ≈ 5g sodium

• 1 tsp Diamond Crystal kosher salt ≈ 3g sodium

• 1 tsp Maldon flake salt ≈ 2.5g sodium

Did you know…

Salt enhances food in some surprising ways:

• Salt suppresses bitterness more than it adds saltiness: A pinch of salt in coffee or chocolate doesn't make it salty…it reduces bitterness and enhances other flavors. That's why salt appears in so many dessert recipes.

• Pineapple + salt = sweeter fruit: Sprinkling salt on pineapple, watermelon, or grapefruit actually makes them taste sweeter by suppressing bitter compounds.

• Kosher salt isn't necessarily kosher: It's called "kosher salt" because its large crystals are part of the koshering process of meat, not because it's certified kosher. But, most salt is inherently kosher anyway.

Designing your best life: salt substitutes, good or bad?

According to Mayo Clinic, reducing your salt intake is one of the best ways to lower your risk of heart disease. So many people rely on salt substitutes to stay healthier.

Dr. Regis Fernandes, a Mayo Clinic cardiologist, explains why you should use caution when using a salt substitute:

"Salt increases our blood pressure, and high blood pressure is associated with a higher cardiovascular risk, so stroke, for instance," says Dr. Fernandes. 

It's the sodium chloride in table salt that can be bad for your heart. People often turn to salt substitutes as a healthy alternative.

"They don't have sodium chloride, but they have potassium chloride. So for people who are trying not to eat too much potassium, they have to be careful with that," he says.

Dr. Fernandes says use caution if you have certain conditions, including kidney, heart and liver disease, high blood pressure, and diabetes. Certain medications, like angiotensin-converting enzyme (ACE inhibitors), can also pose a risk. Ask your professional healthcare provider if salt substitutes are right for you.

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We are exploring ways to make cooking easier, clearer, and more enjoyable for adults age 55 and over. This survey asks about your experiences, preferences, and any challenges you may face when planning or preparing meals. There are no right or wrong answers — we’re simply interested in your honest perspective.

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_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}

Hello, dear readers In this issue:

• Gnocchi: As cute as a dumpling

• Be creative

• Homemade gnocchi (it’s easy!)

• The sweet side

• Designing your best life

As cute as a dumpling

From the Tapestry kitchen: Crispy gnocchi with Italian sausage and spinach

Whether you buy them frozen, refrigerated, shelf-stable, or make them from scratch, gnocchi are the perfect foil for whatever you're craving. These traditional Italian potato dumplings are designed to sop up brown butter and sage, marinara, pesto, or even just a drizzle of good olive oil and some Parmesan. They’re even great as a dessert.

But here's the best-kept secret: Store-bought gnocchi is shockingly close to homemade. And they're ready in minutes. Watching your carbs? Frozen cauliflower gnocchi from Trader Joe’s and Green Giant won’t disappoint.

Be creative

Courtesy of Delicious

Gnocchi delivers serious satisfaction. Luscious enough to feel like an indulgent meal, these tender pillows are light enough to spare you from feeling weighed down afterward. Try them crisped in a skillet with Brussels sprouts (some frizzled pancetta on top is nice), or keep it simple with butter, garlic, and whatever fresh herbs you have on hand. Feeling saucy? Here you can cheat with any ready-made sauce

My favorite is crispy gnocchi with Italian sausage and spinach (pictured above). I prepare this outside on my Blackstone grill, but this will work on a griddle or cast-iron skillet. 

• Heat a tablespoon of good olive oil on the griddle or cast-iron pan. 

• Add the gnocchi and bite-sized pieces of bulk Italian sausage (I use spicy turkey sausage). 

• Wait until the gnocchi browns before flipping the ingredients. 

• Once the sausage is cooked thoroughly (165°F internal), add several generous handfuls of baby spinach or kale. Move to a large bowl with a grating of Parmesan Regianno over the top and a drizzle of olive oil.

My latest adventure was a large steaming bowl of gnocchi with a large burrata in the middle, along with bread crumbs sauteed in a little butter and a sprinkling of finely chopped Italian parsley over the top. With a gentle nudge, the cheese oozed its melty deliciousness, which was tossed into the gnocchi. So easy and dramatic.

You can serve up saucy gnocchi, too:

Simple and classic

• Brown butter and sage are traditional. Slowly brown the butter and pour it over the gnocchi with fresh sage leaves and grated Parmesan.

• Garlic and olive oil are an easy and fragrant option. Simply toss the gnocchi with warmed olive oil, minced garlic, red pepper flakes, and parmesan.

• Basil pesto – even store-bought – offers a vibrant variation, and is usually garnished with toasted pine nuts or walnuts. 

Tomato-y

• Simple marinara from the jar or your kitchen.

• Spicy pomodoro or vodka sauce, available in jars or easily made at home.

• Alla Sorrentina is simply a baked gnocchi tossed with tomato sauce, fresh mozzarella, and basil. 

Cheesy

• Gorgonzola cream sauce from the one and only Ina Garten is a characteristically pungent, decadent sauce that’s often served with walnuts.

• Ai quattro formaggi is a luscious blend of melted cheeses like Fontina, Gorgonzola, Parmesan, and Taleggio.

Tips for Serving

• Pan-sear for a crisp finish after boiling: simply brown the gnocchi in butter and/or olive oil.

• Add pasta water: Reserve some of the cooking water to add to your sauce; the starch helps it cling to the gnocchi.

• Cheese: Top with freshly grated Parmesan or Pecorino Romano for extra flavor. 

Homemade

Making gnocchi from scratch is easier than you may think, and they freeze beautifully. There are a few tricks to getting its tender texture, but it’s easy to master. 

The basic gnocchi recipe is just potatoes, flour, and egg. Simply boil the potatoes, mash them, work in the flour until you have a soft dough, then roll and cut. Then roll each dumpling against the tines of a fork, and the sauce will magically cling to those little grooves. Watch this video demonstration

But gnocchi isn’t always made from potatoes. "Gnocco" means "lump" or "dumpling," and gnocchi can be made from semolina, cornmeal, spinach, pumpkin, cauliflower, or even bread crumbs.

The sweet side of gnocchi 

Store-bought and homemade gnocchi both work well for these intriguing desserts:

Classic cinnamon-sugar fried gnocchi is the most widely accepted dessert, served "churro" style: Simply pan-fry gnocchi in butter until golden and crispy (about 5-7 minutes), OR toss in melted butter and cinnamon, then air fry at 400°F (200°C) for 12–15 minutes, shaking halfway through. Immediately toss in cinnamon sugar while hot. 

Rich dessert toppings Gnocchi can be paired with many of your favorite sweet treats for a quick and easy dish. Options include:

• Serve crispy cinnamon-butter gnocchi with a scoop of vanilla or coffee ice cream

• Top the gnocchi with a mixture of pureed strawberries, a splash of balsamic vinegar (chocolate balsamic is best), and sugar

• Drizzle with your favorite chocolate sauce, or toss with melted Nutella or peanut butter

• Rum sauce: Lightly simmer gnocchi in a skillet with butter, a splash of dark rum, honey, and brown sugar

Traditional plum gnocchi (Gnocchi di Susine)

This is a beloved dessert from the Friuli Venezia Giulia region). To prepare, wrap the gnocchi dough around a sweet plum before cooking. Top with toasted breadcrumbs and cinnamon. 

Tips

• Skillet gnocchi: For the best texture, look for "skillet" or "pan-ready" gnocchi; these don’t require boiling first

• Boil first: If using traditional refrigerated gnocchi, boil them JUST until they float, Remove with a slotted spoon and pat dry before pan-frying so they crisp

• Sugar caramelization: After adding sugar, reduce heat to low for 1-2 minutes to create a caramel coating

Designing your best life

It’s called the afternoon slump for good reason: many of us struggle to stay engaged between 1:00 and 4:00 in the afternoon. The good news is that it’s an opportunity to improve your lifestyle. Take a power nap. Get outside for a short walk…or make gnocchi from scratch with a friend. Here are some other ways to avoid the afternoon slump from Calm.

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}

Time to refresh, dear readers. In this issue:

• Making the most of afternoon hours

• How to dump the slump

• Time as a luxury

• Designing your best life: living in the moment

• Moving words

Staying engaged during the afternoon

Ever notice how your energy in the afternoon just...evaporates? You're not imagining it, and it's not because you're getting older. And it even has a name: the afternoon slump, This energy shortage happens to everyone – we were just too busy when we were younger to pay much attention to it.

You can blame your built-in clock (circadian rhythm) for those dips between 1 and 4 p.m. Think of it as your body's way of saying, "Nap time!" 

But here's the thing: while the slump is natural, we often make it worse without realizing it. Heavy lunches, not drinking enough water, getting too little sleep, or even sitting in the same spot all contribute to this drop in energy and motivation.

How to dump the slump

Part of the secret to get more from your afternoons is finding something you look forward to, even if it’s only once a week. Here are some ways to turn those lost hours into enjoyable moments:

Get moving: A 10-minute walk around the block can wake up your brain and body, especially when the weather's nice. Related newsletter: It’s okay to NOT be okay with working out

Reach for protein: A handful of nuts, some cheese, or a hard-boiled egg will give you steady energy. Skip the sweets – sugar can make you crash harder. Check out our recent Is Protein Overplayed? newsletter for more insight.

Drink your water: We literally wilt when we’re dehydrated. Keep water nearby and sip it throughout the day. Or consider investing in a smart water bottle that reminds you when it’s time to take a swig. Or download WaterMinder on your smart phone for gentle nudges.

Rethink lunch: Lighter meals with lean protein and veggies won't weigh you down the way a big pasta dish will. Try this Mediterranean white bean soup – it’s delicious, healthy, and freezes well.

Sleep well: Getting a good night’s rest is magical, restorative, and essential to good physical and cognitive health. Related newsletter: We all do it. Now, learn to do it better.

Time as a luxury

Here are some ideas for spending time during the afternoon slump that work with your body instead of fighting it.

Active and easy

• Take a short walk around the neighborhood or a nearby park

• Try some light stretching or gentle yoga

• Tend to your garden or water plants

• Organize a junk drawer or tidy one small area 

• Start small with micro workouts, the effortless way to stay fit

Engaging 

• Call a friend or family member

• Work on a puzzle or crossword; have you tried Wordle yet?

• Listen to an audiobook or podcast while doing something with your hands

• Sort through old photos

• Go through your photos or start a journal

• Prep your ingredients for an easy, healthy dinner

Restorative

• Take a short, 20-minute power nap (set an alarm)

• Sit outside with a cup of green tea and absorb nature

• Do some breathing exercises or meditation

• Read something light and enjoyable 

• Listen to music (try dancing to it!)

Educational

• Learn a new language or brush up on one you know on Duolingo’s free app

• Try microlearning – in only minutes each day, you can study a new topic or learn new skills. See other resources

Social

• Meet a friend for coffee or a walk

• Volunteer for a couple of hours; it’s good for your health and longevity

• Attend an afternoon class or group activity in person or online

Designing your best life: Living in the moment

Meditation creates those rare moments that are soothingly simple and genuinely life-changing. You don't need any special equipment – just a quiet room and a little free time. 

The basics are easy to pick up: just focus on the path of your breath. Take notice when your mind wanders, and gently bring your attention back. Scan your body to see where there’s stress and focus on relaxing it. There are many resources online to guide you through this extraordinary experience.

What makes meditation so appealing is that the benefits are real and backed by science. Regular meditation can lower stress and blood pressure, improve focus, help you sleep better, and even boost your immune system. Beyond that, there's something deeply peaceful about carving out a few minutes to just be present with yourself, let the mental chatter settle like snow on a mountain top. It's a small practice that can bring a surprising amount of calm and clarity to your everyday life.

For guided meditation, music, stories, and sound effects, try this free site from Insight Timer. We highly recommend Calm and Aura, both subscription-based.

Happy Year of the Horse!

Tuesday, February 17th, starts the lunar new year, and the Year of the Horse (⾺) on the Chinese zodiac’s 12-year cycle. Is it your year? Check below to see if you were born between:

Jan. 30, 1930 - Feb. 16, 1931: Metal Horse

Feb. 15, 1942 - Feb. 4, 1943: Water Horse

Feb. 3, 1954 - Jan. 23, 1955: Wood Horse

Jan. 21, 1966 - Feb. 8, 1967: Fire Horse

Feb. 7, 1978 - Jan. 27, 1979: Earth Horse

In case you’re a gambler, your lucky numbers are 1, 4, 5, 7, 9; but avoid 2, 3, 6.

Learn more at the Wikipedia link. And happy new year!

https://en.wikipedia.org/wiki/Horse_(zodiac)

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}

Moving words…

Hello, dear readers. In this issue:

• Are we preoccupied with protein?

• Is more protein = better health" a myth?

• How much protein is enough?

• Designing your best life (free download)

• Moment of Zen

Are we preoccupied with protein?

Courtesy of Beef Loving Texans

Here's something that may surprise you: most Americans eat too much protein. Could you be one of them?

If you are, you may be depriving yourself of essential nutrients such as fiber, carbohydrates, vitamins, and minerals found in vegetables, fruit, beans, grains, seeds, and nuts. Protein is filling, often not leaving room to include these important food groups.

Food Surveys Research Group (FSRG), Beltsville, MD, found that American men consume about twice the recommended daily allowance of protein, while women eat roughly 50% more than they need. On average, we're downing about 2.9 ounces of protein daily – that's about 20% more than what nutrition experts recommend.

So, why do so much of the foods we buy promote a high protein content? According to BBC Science Focus, it's because of one thing: high protein means higher sales. The protein craze has caught on and become so normalized that it’s easy to believe there's no such thing as enough. 

That's not science, it's marketing.

Is "more protein = better health" a myth?

In simple terms, yes. While we all need protein for our bodies to function, if you eat more than needed, the liver converts the excess into fat through a process called de novo lipogenesis. Unlike regular fat that goes to your hips, this is visceral fat. It's stored deep within the abdominal cavity and increases the risk for type 2 diabetes, high blood pressure, high cholesterol, and heart disease. 

So, how much protein is enough?

The renowned MD Anderson Center offers a valuable guide to help you understand how much protein you need. You can also access a nutrition calculator from My Fitness Pal.

To get your protein intake on track, the National Council on Aging recommends that older adults:

• Aim for about 1.0-1.2 grams of protein per kilogram of body weight (or 70-80 grams of protein per day for most older adults)

• Spread protein intake evenly throughout the day; include high-protein foods for each meal and snack

• Track what you eat for a few days to understand your average protein intake and adjust as needed

Designing your best life: Getting everything you need

Eating the right amount of protein is just as important as any other nutrient. The widely acclaimed Mediterranean, MIND, and DASH diets make this easier. Each plan offers variety and flexibility: you can stick to one, combine them, or follow the diet most of the time. 

And you can easily adapt your favorite foods to these plans. Craving pizza? Instead of pepperoni, sausage, or bacon, load it up with veggies, cut back on the cheese or use low-fat, and voila! You got what you wanted to eat without any regrets.

Download this quick reference to get started:

_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}

And now, your moment of zen…

Hello, dear readers. In this issue:

• Easy steps to improve your balance

• Standing firm

• Checklist: Is your home safe?

• Easy exercises to improve your balance

Reduce the risk of falling in a few easy steps

Remember the commercial of the older woman on the floor crying, “Help! I’ve fallen and I can’t get up.” At one point in our lives, we may’ve snickered at this, but as we age, it’s not a laughing matter.

Good balance is essential throughout our lives. For older adults, it’s particularly important to help prevent falls, a leading cause of serious injury and death for this age group.

Several factors make falls more likely and dangerous as we age. Our reaction times slow down. Bones become more fragile, increasing the risk of fractures. And recovery takes longer. A fall that might result in a bruise for a younger person could mean a broken hip and extended hospitalization for an older adult…or worse.

Related links:

Getting up from a fall

Facts About Falls

Standing tall

It’s never too early or too late to improve your balance, and it has far-reaching benefits:

Independence: Good balance allows older adults to continue with daily activities like walking, climbing stairs, reaching for items, and getting in and out of chairs or the shower safely. This independence is the basis for quality of life and mental well-being.

Confidence and activity levels: When balance deteriorates, many older adults develop a fear of falling. This can create a harmful cycle; they become less active to avoid falls, but reduced activity further weakens muscles and worsens balance. 

Cognitive health: Your physical balance isn't just about avoiding falls; it's connected to how well your brain works.

Balance requires your hearing, vision, skin, joints, muscles, and brain to work together. The part of the brain that controls movement also supports thinking tasks such as attention and problem-solving. When balance gets worse, it might signal that cognitive abilities are declining, too.

Studies published in the journal Frontiers in Aging Neuroscience found that:

• Older adults with poor balance tend to score lower on memory and thinking tests

• People with early memory problems (mild cognitive impairment) have worse balance than healthy individuals

• Balance tests might help doctors spot cognitive decline early, before it becomes serious

Exercises that improve balance, like tai chi or coordination training, can actually boost both your balance and your brain function. Regular practice helps both at the same time.

Designing your best life

We asked Natasha Pono of Grounded Wellness to demonstrate some simple exercises that will improve your balance. By taking a few minutes each day, you can make great strides in building the strength, confidence, and mobility to keep you on your feet.

Checklist: Is your home safe?

Be prepared for a fall – it could save your life! No matter your age, it’s important to prevent falls. Download this checklist to see what needs attention.

The National Institute on Aging recommends that “if you’re concerned about falling, set up systems to ensure you can get help if you fall. One option is installing an emergency response system. If you fall or need emergency help, you push a button on a special necklace or bracelet to alert 911. There is a fee for this service, and it’s usually not covered by insurance.”

Other options include:

• Carrying a well-charged cordless or mobile phone with you as you move throughout the house

• Having family close and friends on speed dial

• Setting up a smart home device (a small speaker that listens and responds to commands when you call its name) that can quickly connect you to contacts or emergency response teams; common devices are Amazon Echo (Alexa), Google Home, and Apple Siri

• Using your smartwatches up to make emergency calls at the push of a button; some watches can detect sudden fall-like movements and automatically call for help. Contact your provider’s customer support, or ask family or friends for help setting up this function.

And now, your moment of zen…

Hello, dear readers. In this week’s issue:

• How to build delicious bowls

• The basic formula

• Breakfast bowls that stay with you

• Dinner bowls that beat takeout

• A heart-smart head start

• The calming power of water

How to build delicious bowls

Bowls are having a moment, and for good reason. They're easy to put together, are endlessly customizable, and honestly? They just make healthy eating feel less like a chore and more like an adventure. 

And if there's one thing I've learned, bowls are a perfect way to give leftovers a new life.

The basic formula

Choose your base (1-1.5 cups)

• Grains: Quinoa, brown rice, farro, whole wheat couscous, quinoa, Asian noodles

• Greens: Spinach, kale, mixed greens, arugula, etc.

• Option: Half grains, half greens 

Pro tip: I cook off large batches of nutty, chewy farro and freeze – it reheats beautifully in the microwave. I also always have microwavable packets of rice and rice/bean blends on hand that are ready in 90 seconds.

Add a protein (4-6 oz or ½ cup)

• Chicken (store-bought rotisserie works well), baked or smoked salmon, cooked shrimp, lean steak, hard-boiled eggs, etc.

• Plant-Based: Chickpeas, black beans, lentils, tofu, edamame, tempeh 

• Bonus: sprinkle a tablespoon or two of hemp hearts; these offer a complete protein, Omegas, and healthy fat

Load up on the veggies (1-2 cups total)

• Cooked: Everything from asparagus to zucchini, including roasted sweet potatoes or baby potatoes,

• Raw: Virtually anything that grows, like cucumbers, carrots, tomatoes, shredded cabbage, onions, scallions, mushrooms, etc.

Healthy fats (2 tbsp - ¼ cup)

Avocado, nuts (almonds, walnuts), seeds (sunflower, pumpkin, black or white sesame).

Extra flavor 

Salsa, hummus, tahini dressing, lemon juice, herbs, guacamole, pesto, harissa, etc.

Optional

A sprinkle of cheese or crumbled feta, a dollop of Greek yogurt, pickled onions, olives, etc.

Pro tip: Sheet pan cooking works like a charm here. Cook off a batch over the next couple of days for quick, healthy lunches or dinners. 

Breakfast bowls that stay with you

Start your morning with a base of Greek yogurt, oatmeal, or other grains like grits, farina, or quinoa. Add protein through hard-boiled eggs, nuts, seeds, or a scoop of nut butter. Pile on fresh or frozen berries, sliced banana, pineapple, apples…whatever fruit you have on hand. A drizzle of honey or maple syrup, puréed fruit, maybe some cinnamon, and you're golden. For an added layer of flavor, sprinkle on cocoa nibs, mini-chocolate chips, or coconut.

My personal favorite topping is this addictive gingerbread granola. Pssst…it’s also great on ice cream.

Pro tip: Preparing overnight oats in a mason jar make mornings infinitely easier.

Dinner bowls that beat takeout

When you come right down to it, dinner bowls are deconstructed meals. But for some reason, they somehow taste better. Try a burrito bowl with rice, black beans, salsa, and all the fixings. Or go Mediterranean with quinoa, hummus, roasted veggies, and feta. Even a simple teriyaki bowl with rice, edamame, and stir-fried veggies hits the spot.

The beauty of bowls is that there's no wrong answer. Use what's in your fridge, swap ingredients based on what you like, and get creative. Meal prep a few components on Sunday – cook some grains, chop some veggies, use up a rotisserie chicken, make a big batch of dressing – and you can mix and match all week.

Looking for inspiration? Here’s a great place to start

Related newsletters

Cool Beans

The Fear of Frying

Going With the Grain

Veg Out

In a Pickle

Tired of Cooking? Hit the Sheets!

Pick of the Season: Winter Squash

Did you know…

…that next month is Heart Health Month? Get a heart-smart head start:

• Focus on setting achievable goals for diet, movement, and managing stress management

• Get check-ups to know your cholesterol, blood pressure, and blood sugar levels

• Plan for heart-healthy meals and activities; visit resources like the American Heart Association for current information,  challenges, and food plans

Designing your best life

This week’s tip: spend some time around water. Even in the shower.

Water's rhythmic sounds and visual patterns naturally calm us by lowering stress hormones and heart rate while activating the brain's relaxation response. This phenomenon is called "Blue Mind." From watching ocean waves and listening to a fountain to taking a shower or bath, water enhances mood, mental clarity, and mindfulness, creating an effortless sense of well-being.

Happy 2026, dear readers. To kick off the new year:

• Starting small for big results

• Micro workouts 101

• Real-life examples

• Microlearning: small bites to boost your brain power

Forget the gym or expensive equipment

Have you ever made promises to yourself to work out more often, only to realize that it’s easier said than done? Enter micro workouts, small bursts of regular movement you do throughout the day, no matter where you are, to reach your fitness goals. It’s an effective strategy that makes it easier to work fitness into busy lives.

As with any new exercise program, please consult your medical professional before beginning.

Starting small…micro small

As with any lifestyle change, be realistic. If you're new to daily exercise, even a minute or two is a great beginning. Simply gradually increase as you feel stronger.

Try connecting your micro workouts to habits you already have. This is known as "habit stacking." For example, do squats while brushing your teeth, or stretch while watching the morning news. The daily consistency will help these movements become automatic.

Focus on movements that improve balance and strength, which is critically important as we age. Simple exercises like standing on one foot, seated marches, or gentle stretches can make a real difference in your daily life.

Listen to your body. Micro workouts should feel energizing, not exhausting. And remember, something is always better than nothing. Those two minutes of movement? They count, and your body will thank you for them.

Micro workouts 101

Think of micro workouts as exercise snacks, short sessions of physical activity lasting from one to ten minutes. Each session can be easily squeezed into your daily routine and replaces a long workout.

The beauty? These little spurts really add up without taking much time. 

Research shows micro workouts can improve your strength, balance, and cardiovascular health just as effectively as longer sessions. 

This can be as easy as taking a 10-minute walk 20 minutes after each meal to rev up your metabolism and energy levels and boost cardiovascular health. Those three walks have the same benefit as one 30-minute walk!

Pick a few exercises from the lists below to create a micro-workout plan you can stick to. Remember, even doing a few of these throughout the day is effective.

• Do several 1- to 5-minute "movement snacks" throughout the day; this has the same benefit as one longer workout.

• Focus on controlling your movements, locking in your muscles, and using short holds.

• A sturdy chair is often enough, but bands or light dumbbells add resistance. 

Upper body & core

• Arm circles: Hold both arms out to the side and make small circles, first going forward for 10, then backward. You can add light weights to boost the cardio benefit.

• Seated torso twists: Gently twist side-to-side to improve spinal mobility and trim your waist and flanks.

• Shoulder blade squeezes: Gently squeeze your shoulder blades together to improve posture and release tension.

Lower body & core (for improving strength and  balance)

Each exercise should be repeated 10 times:

• Chair sit-to-stands: Keeping your arms in front of you, stand up and sit back down to build leg strength.

• Chair squats: Standing behind the chair, hold onto the back and squat down slowly, keeping the weight ON YOUR HEELS to reduce strain. Come back up and repeat a total of ten times.

• Heel raises: Stand and hold onto the back of a chair as you lift both heels off the floor to work calves.

• Leg extensions: Straighten one leg out, hold briefly, then lower. Repeat with the other legs. Complete 10 on each side.

• Leg resistance: Push your knees out against your hands (or a band) to improve hip strength. 

• Seated leg lifts:  Sit near the edge of the chair. Raise both legs until parallel to the floor, then lower. Repeat ten times before moving to the next exercise.

Full body & cardio

• Cross-body crunches: Clasp your hands behind your head. Lift one knee up as you touch the opposite elbow to it. Alternate until completing 10 on each side.

• Chair burpee (modified): With your hands on a chair seat, step back into a plank, then step/hop back in. 

• Seated jumping jacks: Hold arms in front of you while simultaneously kicking legs out and in.

• Seated march: Mimic marching by lifting your knees high and engaging your core. Move your arms as if you were marching. Start slowly and pick up the pace as you’re able.

Real-life examples

The best part about micro workouts is that you can do them almost anywhere: 

• While your coffee brews, try some counter push-ups or calf raises. 

• During commercial breaks, stand up and march in place or do some gentle squats using your chair for support if needed. 

• Invest in a children’s rubber ball to slowly squeeze between your knees and release to strengthen leg muscles, or hold between your ankles while seated and do leg lifts to work on your core.

• Walking to get the mail? Add a lap around the block. 

• Waiting for dinner to cook? Perfect time for some seated exercise, like chair squats.

Remember: micro-moments of movement add up to something tremendous…your health!

Related newsletters

The Anti-Resolution Revolution 

It’s okay to NOT be okay with working out 

Living Well Means Aging Well 

These Feet Were Made for Walking 

Microlearning: small bites of knowledge to boost your brain power

Microlearning is a revolutionary way to stay mentally active and acquire new skills, without the time commitment. But how does it work?

For just a few seconds to 15 minutes at a time, lessons are based on bite-sized modules These can be short videos, quizzes, visuals, or podcasts. So, whether you're exploring a new hobby, keeping up with technology, or pursuing a lifelong interest, these hyper-focused lessons fit perfectly into active lifestyles.

And the advantages are particularly valuable for busy adults. 

Microlearning combats the "forgetting curve" and boosts retention by letting you revisit small, manageable bits of information. The quick, engaging format makes learning more enjoyable and less overwhelming. At the same time, its flexibility means you can learn during morning coffee, while traveling, or between activities…no rigid schedules required.

It's designed for real life, your life, allowing you to grow and discover on your own terms, whenever and wherever curiosity strikes:

• Each module focuses on one clear objective, making it easier to master new concepts without feeling lost. 

• Courses are diverse and complement traditional education methods beautifully

• Learn new skills like using your smartphone's features, exploring gardening techniques, or studying a language before your next trip. 

Resources:

ImprintApp Learn ideas that change how you think. Built by Harvard professors & cognitive experts.

Brain HQ Proven memory, attention, and speed exercises - train your brain in just minutes a day. 

Nibble app Open up the world of well-rounded learning, full of interactive quizzes.

The 10 Best Microlearning Apps for Daily Growth 

Designing your best life

Stay tuned for our newest feature, Designing Your Best Life, with weekly quick tips to enhance the years ahead.

This week’s tip: Begin and end each day with this visual three-minute breathing exercise.

Happy 2026, dear readers. In this issue:

• Resolve to be kinder to yourself

• In with the new you

• Did you know…

• Skinny it down (recipe hack)

Resolve to be kinder to yourself in 2026

It's that auspicious time of the year when we commit to improving something in our lives. I’m all for change for the better, but honestly, resolutions seem to have a short shelf life. Yet year after year, many of us torture ourselves every January 1st to make a resolution or two.

The secret isn't making lofty promises to yourself. It's making small, sometimes imperceptible tweaks that don't require pep talks or accountability partners. Because the best resolution is the one you can keep.

In with the new… you

This year, let's try something radical: skip the resolutions entirely and embrace the art of self-care.

Exercise: Start with what you're already doing

Want to move more? Be realistic. If you’re not an early bird, don't sign up for a 5 AM boot camp that makes you question your life choices. Instead, add movement slowly and consistently:

• Continue with your usual workouts if you have them, but try wrist and/or ankle weights: I wear a weighted vest around the house to make every movement work for me.

• Take the stairs when you can: I found that this gets easier the more you do over time; it’s your cardiovascular system’s way of saying thank you.

• Park farther away: A good way to boost your steps each day. 

• Dance your heart out: I used to do this every night when I got home from work. I felt better and slept better.

• Take a ten-minute walk within 20 minutes after each meal. Aside from the exercise, it can help boost your metabolism.

• Try something new. For instance, I wanted to know why so many people love pickleball. So I borrowed a paddle, took a lesson, and now I'm hooked. I play 3 to 5 hours every week. (And making new friends!)

Related newsletters: These Feet Were Made For Walking, It’s okay to NOT be okay with working out, We all do it. Now, learn to do it better.

Diet: Don’t deny yourself

Eating healthier sounds like a chore until you realize you can add things, rather than take them away. 

• Too hungry to cook? I regularly cook in bulk, especially soups, braised chicken or meat, and pasta sauce. I freeze single servings in reusable ziplock silicone bags.

• Grabbing takeout? Add steamed veggies or a side salad; easy on the dressing.

• Making toast? Top it off with some avocado or banana slices. 

• Drinking coffee or tea? Have a glass of water with it.

• Feeling lazy? Cook your veggies for the week. I often roast a sheet pan of mushrooms, peppers, and onions to use for omelettes, as a topping for chicken or burgers, or add to homemade soup. These freeze well, too. I also steam veggies like green beans and broccoli, and refrigerate in glass food storage containers.

• Want more protein? Add hemp hearts to your food for a complete protein, including your Omegas. There are many dishes this works in: cereals, yogurt, soups and stews, homemade muffins, etc. A friend once asked me if hemp hearts are legal. Yes…it’s available at most grocers!

• Had a “bad” meal? Forget about it! Ideally, we have 21 meals in a week. So if you splurged on something special, you have 20 other meals to eat better.

Related newsletters: Cool Beans, Soup’s On, Thigh High, Second Helpings, Tired of Cooking? Hit the Sheets! The link between food and cognitive health, 

Reading/new skills: Take the time to enjoy

If you want to read more, forget the "52 books in 52 weeks" challenge that feels like a school assignment. Just read one page before bed. That's it. One page. Some nights you'll accidentally read a whole chapter because you got drawn in. Other nights, you'll read your one page and feel victorious. Both count.

The same goes for learning new skills. Not to be a downer, but you’re not going to become fluent in Mandarin in a year at home. I’ve been using Duolingo to learn French, and after two years, I recently had a real conversation with someone from Paris.

Bad habits: “I’m never going to [FILL IN THE BLANK] again!”

Trying to crush a bad habit through sheer willpower is like trying to win an argument with a toddler. It’s technically possible, but why would you do that to yourself? Talk to your medical professional about highly effective ways to put an end to those unwanted habits. 

Also, try crowding out the urges. Want to stop smoking? Take a walk instead of your after-dinner smoke. Addicted to doomscrolling? Put a book on top of your phone before bed. You're not battling your habits; you're just making better ones more convenient.

Organizing: The "good enough" revolution

Want a better way to keep everything in its place? Great. Just remember that this doesn’t need to happen in a day or two…it’s a process:

• Sort: As you go through things, put them into categories like "keep," "donate," or "trash."

• Declutter: Remove the items from your home in the “donate” and “trash” piles. Things will look better by just taking this step.

• Focus on one area at a time to avoid feeling overwhelmed. I start with something small to stay feeling victorious.

• Use the "one-in, one-out" rule: When you get something new, try to get rid of an item in the same category. 

• Spulge: Consider attractive closet storage to keep things neat and easy to put away.

Did you know…

If you’re craving something and can’t stop thinking about it, just have it! Here’s why…

The stress that food restriction puts on the body triggers cortisol – the fight-or-flight hormone – which also drives cravings for more carbs. And whatever you may eat in place of the food you want may end up costing you more calories than just having what you wanted in the first place.

True story: I had a friend who resisted eating a donut hole (approx. 60 calories) to be “good.” She really wanted it. Instead, she had string cheese and a cup of nonfat strawberry yogurt (about 160 calories total). Healthy, high-protein choices, yes. But after thinking about that forsaken donut hole all day, she ended up eating two.

Skinny it down  

I reduced the saturated fats and calories from one of my favorite pasta dishes, creamy pasta with chickpeas, spinach, and rosemary, from NYT Cooking. You can apply this process to any similar recipe:

• Cut olive oil by 70% (saves about 350 calories)

• Swapped heavy cream for half-and-half + starchy pasta water (saves about 400 calories)

• Reduced Parmesan slightly (saves about 75 calories)

The recipe

• 2 tablespoons olive oil (instead of ¼ cup)

• 1 (14-ounce) can chickpeas, rinsed and drained

• 2 teaspoons finely chopped fresh rosemary, plus more for garnish

• ½ teaspoon Aleppo pepper, or ¼ to ½ teaspoon red-pepper flakes (optional)

• Black pepper

• 1 large shallot, finely chopped

• 2 garlic cloves, finely chopped

• ½ cup half-and-half or light cream

• 1 cup pasta cooking water* (instead of 1 cup heavy cream)

• 1 (6-ounce) bag baby spinach

• 12 ounces spaghetti or bucatini

• ⅓ cup finely grated Parmesan (instead of ½ cup)

Bring a large pot of salted water to a boil over high heat.

In a wide, deep skillet, heat the oil over medium-high. Add the chickpeas, rosemary, and Aleppo pepper, if using. Season generously with salt and pepper, and cook, stirring occasionally, until chickpeas start to caramelize and pop, 5 to 7 minutes. Using a slotted spoon, transfer about half the chickpeas to a bowl. Reserve for garnish.

Reduce the heat to medium, add the shallots and garlic to the skillet, and season with salt and pepper. Cook, stirring occasionally, until shallots are softened, about 3 minutes. Add the half-and-half and cook until slightly thickened, about 3 minutes. Turn off the heat, stir in the spinach, and season to taste with salt and pepper.

Add the pasta to the boiling water and reduce the heat to medium. Cook the pasta until a couple of minutes short of al dente according to package instructions, about 5 minutes. Do not drain the pasta, but using tongs, transfer the pasta and ½ cup of pasta water from the pot to the spinach and cream sauce. Add 1 cup of pasta cooking water and the Parmesan, and cook over medium-high, stirring vigorously with the tongs, until the sauce thickens and the noodles are al dente, about 2 minutes. Add a splash of pasta water to loosen sauce, if needed.

*The pasta water will help create a silky sauce while adding body without the calories. You could go even lighter by using whole milk instead of half-and-half, or add more spinach/veggies to increase volume.

We look forward to building this tapestry of experiences with you.

Hello, timeless readers. In this issue:

• Tracing your ancestral roots

• DNA testing

• Getting started

• No regrets

• Sharing family recipes

• Your moment of Zen

Tracing your ancestral roots

It’s impossible to know how many people came before us, and who’s wandering this earth whom we’re related to. Our families could include someone we studied in school, or the new family down the street. It’s a mystery, but now there’s a growing number of tools to help you unlock the past.

Genealogy is a way to better understand yourself. Who were your ancestors? What did they go through? Why does your family do that thing every holiday? These questions matter, and now they're easier to answer than ever.

DNA testing: the gamechanger 

A routine spit test can reveal your ancestry and connect you with relatives you’ve never met. It can reveal information on your hereditary risks, vulnerabilities, and even nutritional needs. Most of all, DNA testing is an affordable way to gain insights that were once never possible. 

DNA tests can be jaw-dropping: surprise relatives, unexpected heritage, family secrets. It can be wild, emotional, and confusing. But at the end of the day, the results make your story real.

For testing, consult your medical professional for nearby testing, or use public sites such as:

23 and Me

My Heritage DNA testing for Ancestry

Getting started

From Forbes, some guidelines to get you started:

Access historical records: Genealogy platforms and experts pull from vast archives; census data, birth and death records, marriage certificates, immigration logs, newspapers, and military files. These records provide the backbone of your family history.

These are the top-rated genealogy platforms:

My Heritage

Ancestry.com 

Been Verified

Just Answer

Ireicho for Japanese American descendants wishing to honor their ancestors' incarceration during WWII. 

Build your family tree by entering the details you already know: parents, grandparents, relatives. Then, using advanced search tools, you’ll be able to expand your tree generation by generation.

Use DNA testing for deeper insights paired with historical research. This allows you to uncover ethnic origins, confirm family relationships, and even discover living relatives you may never have met.

Get guided research & expert help through genealogy services that offer personalized guidance so you don’t have to navigate it alone. Whether it’s interpreting old records, verifying connections, or overcoming research roadblocks, you’ll have expert support every step of the way.

Having no regrets

Interview your oldest relatives as soon as you can and record those conversations – their stories and memories are golden. There are so many questions that can arise from these conversations that you’d otherwise never think to ask. Learn more about conducting family interviews.

One day, you’ll be someone's ancestor. You can preserve your history by:

• Writing down your memories

• Journaling or scrapbooking.

• A one-line-a-day diary.

• A keepsake box with small, meaningful items like ticket stubs, trinkets, or anything else that represents your life. 

• Labeling photos with names and dates

• Recording family conversations

• Creating a family tree

• Sharing what you discover online

Sharing family recipes

My grandfather’s spaetzle board

Recipes passed down through the generations are family heirlooms, often deeply connected to the homeland. In my family, we sadly don't have many recipes that have withstood the test of time. But the one I do cherish most is my grandfather's spaetzle, a German dumpling that's traditionally served with stews or braised meat. A year before my mother passed away, she gave me his porcelain spaetzel board, along with his recipe that came from his mother. He preferred cutting the batter into strips with a knife and sliding each into the boiling water, while most recipes call for using a spaetzle maker or a colander.

Ingredients:

• 1 1/2 cups flour

• 1/2 tsp salt

• 1/4 tsp baking powder

• Small grating of nutmeg

• 2 eggs

• 1/2 cup water

Instructions:

1. Mix flour, salt, baking powder, and nutmeg in a bowl.

2. Make a well in the center. Add the eggs and water to the well, then stir until combined.

3. Bring a large pot of salted water to a boil.

4. Place the dough on a wet cutting board, and cut with a knife into large chunks, about ½” thick.

5. When spaetzle float to the top, scoop them out with a slotted spoon.

6. Toss with butter to prevent sticking; browned butter adds extra flavor.

My grandfather often served this with chicken paprikash, a recipe lost to the ages; this one sounds close to what he made. Be sure your paprika is fresh to make this dish zing with flavor.

Making history

Courtesy of Sandy’s Chatter

Recipe cards curled with age. Splattered pages from generations of use. Family traditions passed on through oral history. There’s a sense of sentimentality attached to these relics from our past, but now you can create your own family cookbook to give to your loved ones, preserving this part of your heritage. You’ll find many sites online to guide you through the process, and companies that will publish your work: 

Family Cookbook Project

Your 10-step plan for making an heirloom-worthy family cookbook

Shutterfly

Snapfish

And now, your moment of zen…

We look forward to building this tapestry of experiences with you.

Hello, dear readers! In this very blueberry issue:

• Blueberries for breakfast

• Blueberries for appetizers

• Blueberries for lunch

• Blueberries for dinner

• And, of course, for dessert!

• Share your photos

• Did you know…

Give me blueberries, all day long

If ever good things came in little packages, it would be blueberries. They are nutritional powerhouses, with a single serving offering more antioxidants than any other fruit. These mighty morsels also help maintain heart health, and lower blood pressure and cholesterol. That’s in addition to boosting cognitive function, improving memory and stabilizing blood glucose levels. 

But, the best part about blueberries is that they’re bursting with flavor, adding something special to any meal or snack. The proof is in the pudding, but we’ll get to that later.

Breakfast

Jordan Marsh’s blueberry muffins

When I was a child, my parents were friends with Marian Burros, the former food editor for the New York Times. The only treat I ever had from her kitchen was her iconic plum torte (with nearly 20,000 five-star reviews), but in later years, I came to appreciate her recipe for Jordan Marsh’s blueberry muffins. The secret lies in adding some smashed berries into the batter. I always have some of these superb breakfast treats in my freezer. 

Another thing I keep around is my lavender blueberry sauce, frozen in large, square silicon ice trays: Just slowly bring about two cups of frozen wild blueberries to a simmer and add ¼ cup of Monin’s lavender syrup, and cook until thickened. It’s great on oatmeal, in yogurt, in sparkling water, and even coated on chicken thighs on the grill. Occasionally, I jazz it up with some fresh thyme if using in savory dishes, but just a bit. 

Of course, I also use this syrup and pancakes and waffles. I particularly enjoy making a batch of quinoa blueberry pancakes, if they're nutty flavor and crispy edges. These freeze well and provide a complete protein plus a ton of fiber and antioxidants.

Appetizers

Brie and blueberry bites

I could plan an entire meal around appetizers. I particularly love this blueberry chutney with goat cheese, but it’s also delicious with brie or Camembert. Speaking of brie and blueberries, these bites are a must when you’re passing hot hors d’oeuvres. 

Blueberries also work well with spicy ingredients, like in this spicy blueberry salsa to serve with tortilla chips. It's also great on a baked, boneless skinless chicken breast with a sprinkling of cotija cheese.

We’ve published recipes for mocktails and cocktails using blueberries. See our issue, Putting on the Spritz for the delicious details.

Lunch

Chilled blueberry soup

I first tried chilled Swedish blueberry soup (pictured above) while exploring the fascinating archipelago there. I was a bit hesitant, but finished every drop, although I was hard-pressed to pronounce the name the chef gave me when I asked what it was (“Blåbärssoppa). When I prepare this, I use yogurt instead of the cream for the lower fat and abundance of protein. It’s a beautiful soup, full of flavor and nutrition.

If you're looking for something lighter than this ooey-gooey grilled brie and blueberry sandwich, we've got ideas for salads.

If I have a salad for lunch, it needs to be a complete meal in a bowl. That’s why I like this deliciously healthy chicken and blueberry salad. I’ve only made it with leftover rotisserie chicken, but want to try it with grilled salmon. I do the same when I prepare fresh mango salad, or serve it as a summery side to a main dish without any added protein. 

The delightful crunch of a cucumber pairs with blueberries, scallions, raw spinach, sugared almonds, and an amazing creamy balsamic dressing in this colorful summer salad. I kept it simple and served it with a selection of cheeses and crusty French bread, and washed it down with home-brewed iced tea.

Dinner

Seared Scallops with Blueberry Aigre-Doux

It’s amazing how blueberries can dress up a plain meal and take it up to the next level. These tender gems play well with various herbs and spices, and boost the flavor of other fruit.

Here’s one way to do it: apple blueberry compote that would be perfect for dressing up pork or poultry, especially as those cooler autumn days appear. 

Also a great taste diversion is this pork with herbed blueberry sauce. In my recipe notes, I said that everyone loved it. By the way, if you don’t already do this, I highly recommend keeping notes when you try something new and/or make changes to a recipe.

Blueberries work surprisingly well with fish and seafood, like the scallops pictured above. My particular favorite is salmon with a blueberry glaze that I serve with orzo risotto with spring veggies that comes together easily and definitely company-worthy. And the next time cod or tilapia is on sale, I’m going to a blueberry and mango salsa to top it off…it should be pretty!

And, of course, dessert!

Photo courtesy of Sally’s Baking Addiction

If there’s blueberry crisp anywhere near me, I’ll be eating it for breakfast and dessert everyday until it’s gone. It’s one of my favorites. This is a healthier blueberry crisp, not that I needed an excuse to indulge. PS. Try adding some sliced fresh peaches to this dessert for added color and flavor.

There are countless recipes for cobblers, buckles, brown betties, and fools to list, so I’ll let you decide what appeals to you the most on your own Google search. As for me, I wanted to share a few different recipes that I’ve tried and loved…

I have my own version of bright purple blueberry white chocolate cookies that took my daughter’s sixth grade class by storm. This cookie recipe comes very close to what I concocted, but I also threw in a handful of dried blueberries. For delightfully chewy and addictive cookies, bake a batch of these lemon blueberry cookies – I’d be tempted to mix in a little thyme to layer the flavors even more. 

But summer just isn’t complete without a blueberry streusel pie – I’m usually asked to bring one to a dinner party before I even have a chance to offer.

The proof is in the pudding

Pudding doesn’t get much healthier than this, and here’s the proof: blueberry chia pudding is not only delicious but is chock full of everything good for you, from healthy omega fats, antioxidants, complete proteins, to fiber to keep you feeling fuller for longer. And it’s perfect for breakfast, or as a snacks or dessert.

Share your photos

Jordan Marsh’s blueberry muffin, baked by our author (recipe link above)

Have you tried any recipes from our newsletters? Share your photos and thoughts

Did you know…

According to Tennessee.edu, wild blueberries are indigenous to North America and have been harvested by Native Americans for thousands of years. Since the bottom of each berry, know as the calyx, forms a perfect five-point star, they called blueberries “star berries.” 

Blueberries are legendary:  Native Americans believed that the Great Spirit sent star berries to ease children's hunger during famines. And, according to folklore, they gave blueberries to the pilgrims to help them survive their first winter.

We look forward to building this tapestry of experiences with you.

Season’s greetings, dear readers! In this issue:

• Opening your home to guests

• Holiday party ideas to keep things calm and bright

• Easy invitations that will impress

• Time for yourself

• Words to live by

Creating joy for the holiday season

There's something magical about welcoming guests into your home as the temperatures cool and the days grow shorter. No matter what or how you celebrate the season, this time is made for cozy gatherings and friendship.

The first rule is that there are no rules. Just start with what brings you joy and spread it widely, whether it’s a formal sit-down dinner, a potluck, or a casual open house. The goal is to bring people together and give you the breathing room to enjoy the festivities with them.

Use shortcuts that make things easy for you. Potlucks take a lot of pressure off and often yield some interesting food. Doing the cooking? There’s absolutely nothing wrong with store-bought cookies, frozen appetizers, or takeout; there are many delicious options available. 

Ask for help. Before you feel overwhelmed, line up a family member or friend to pitch in, whether it’s decorating, setting a table, cooking, or helping you come up with ideas.

Holiday party ideas

Recipes for these holiday cookies for your swap

The classics. Traditions as old as St. Nick, these gifting ideas are fun and easy. Set a dollar amount on the maximum amount people can spend to keep everything even.

• Secret Santa: Participants draw a name and anonymously give a gift to that person..

• White Elephant: Everyone brings a wrapped, often humorous gift, and then takes turns selecting one for themselves. The option to steal another's gift can lead to lots of laughter.

• Gift card swap: Ask your guests to get a gift card within a specific price range to exchange. 

All sorts of swaps. From homemade cookies to scarves, holiday gift swaps open the door to a spirited gathering. Consider these ideas, some classic and others new:

• Cookies: Have cellophane bags, cookie boxes, or tins for everyone to use.

• Ornaments: These can be for any holiday or motif.

• Books: Guests bring a book of either a theme (recent bestsellers) or genre (children’s books)

• Mugs: Encourage your guests to fill these with goodies.

• Scarve: One size fits all!

A festival of food  

An international buffet, from the author and her daughter, Katie

Open house

What are the holidays without food, or the deluge of recipes for the season? This time of year, I focus on creating a menu that offers a range of flavors, many of which can be store-bought. My favorite open house that I hosted featured specialties from around the globe, keeping my daughter and me very busy. Halfway through baking and cooking, we realized most of the entrees and desserts were available from nearby restaurants. So have some fun: order appetizers or entrees from a variety of restaurants for your open house. Don’t rule out American classics like barbecue, deli platters, or a variety of sandwiches, with coleslaw and potato salad on the side.

Sit-down dinner

My mother’s birthday was on Christmas Day, so we always indulged in a formal dinner on Christmas Eve to kick off the celebration. This is our tradition, made easier with store-bought sides. Astericked items are store-bought:

A simple salad served with gougeres

Tenderloin of beef (foolproof; perfect every time)

Horseradish sauce*

Gingerbread brownies (already made and in the freezer; thaw in the fridge overnight)

Freshly prepared creamed spinach*

Mashed potatoes*

Tea party

I know someone who hosts a holiday tea party each year for her girlfriends and their grandchildren, and I fell in love with the idea.

• Choose a theme, like a "Winter Wonderland," or an English Queen’s tea.

• Set the table with beautiful disposable tea sets, so breakage is not an issue. 

• Use a small cookie cutter to create holiday-theme finger sandwiches.

• Mini quiches, croissants, pigs in a blanket, and scones are available frozen.

• Purchase tea cookies, macarons, or holiday cookies.

• And…if you want to serve tea, be sure it's decaffeinated!

The envelope, please

An animated online invitation from Paperless Post

Thanks to digital innovation, you can instantly send beautiful invitations by email or link, or have them printed for mailing. Even better, there are countless festive options – some even animated. And for that personal touch, many companies let you design your own invitation or add photos. 

Added benefits include an RSVP tracker, guest list, and more. You’ll have free rein (no pun intended) over the fonts, message, colors, and other design options. Customizations often include your logo if you’re throwing a company party. 

And look for ways to send your online invites for free!

Paperless Post 

Punchbowl 

GreenVelope

Time for yourself

Learning and exploring are key to finding purpose, joy, and community. Enter the Oasis Institute, offering in-person and virtual courses for older adults to encourage lifelong learning, keep you engaged, and supporting your cognitive health. Learn more

We look forward to building this tapestry of experiences with you.

Hello, dear readers! We have a lot of tips in this issue:

• Making the big move

• Letting go (of stuff)

• Recipes of the week: Pasta presto!

Making the big move

We’ve all heard that bigger is better. Yet a growing number of people are finding that downsizing and decluttering their homes can actually enhance their lives in unexpected ways — proving that good things really can come in smaller packages.

Whether the last of your kids has flown the coop, you're retiring, or just craving a simpler lifestyle, clearing out decades of unneeded things can be liberating. Be sure to check out this downsizing list from The Zebra.

Living a curated life

Decluttering and downsizing force you to keep only what really matters. And when you can make yourself part with an accumulation of needless stuff, you’ll be surprised that you don’t miss most of it. What remains are the things you genuinely love, creating a living space that feels purposeful and organized. And remember, if you love the way a place in your home looks, like the pictures on the mantle or how you’ve arranged your bookshelves, take a picture or video so you can recreate it in your new home.

Reclaiming your time

Imagine weekends without the endless to-do list of home repairs, yard work, and housework. A smaller or better-organized space means less time spent maintaining and more time doing what you want. 

If you’re moving into a smaller home, your new neighborhood may offer opportunities you may not have considered. Perhaps you’re closer to cultural attractions or shops within walking distance, or have opportunities to meet like-minded people in your new community. After downsizing, many report feeling energized by this fresh start.

Enjoying the gains

Downsizing to a smaller home can give you more financial wiggle room, thanks to lower (or no) mortgage payments, smaller utility bills, cheaper insurance, and reduced property taxes. These can quickly add up to money in your pocket, giving you more freedom to travel, pursue expensive hobbies, or simply enjoy the satisfaction that comes with financial stability.

Letting go

Whether you're preparing to move to a smaller home, simplifying your lifestyle, or just tired of managing too much stuff, decluttering at any stage of life comes with its own unique challenges and opportunities. You've likely accumulated decades of possessions, each with its own story and emotional weight. The key is approaching the process with patience and a plan, rather than trying to tackle everything at once.

Start by focusing on one room or even one category of items at a time. Trying to declutter an entire house in a weekend is a recipe for exhaustion and decision fatigue. 

• Try spending a week in the kitchen, then move to books, then clothing. This compartmentalized approach makes the task feel manageable and gives you a sense of progress along the way. 

• Discard duplicates and keep the one item that’s best for you.

• Consider setting a timer for short decluttering sessions; you can make surprising progress by dedicating just 30 minutes a day, and feel far less overwhelmed.

• Keep track of important documents and store them in a portable file box.

The emotional component of letting go can be the toughest part. Discarding that meat grinder from your grandmother or your children's artwork from elementary school carries memories that feel impossible to part with. 

• Remember that keeping the memory doesn't require keeping the item. Take photographs of sentimental objects before letting them go, or keep just one favorite piece from a collection. 

• Also, consider passing meaningful items directly to family members or friends who will appreciate them, which can bring joy and ensure these treasures have a continued life.

• Can’t let go? Then follow the one-year rule by labeling the item. If you haven’t used it in a year, you can let it go. This works well for clothing, too.

Be realistic about what you actually need or use, and what's simply taking up space. If you haven't used that bread maker in five years, you won't start now. If those formal dishes only come out once a year (or less), ask yourself whether they're worth the storage space. 

• This doesn't mean you can't keep things you love; just be honest about the difference between love and obligation. 

• You don't need to keep something just because it was expensive or because someone gave it to you.

Ask for help if you need it, whether it’s from family members, friends, or professional organizers who specialize in downsizing. 

• Having someone else present can speed up decision-making and provide practical assistance with heavy lifting or hauling items away. 

• They can also offer a more objective perspective when you're feeling stuck. 

• Just make sure whoever helps understands that this is your process and your timeline; well-meaning family members can sometimes push too hard or too fast.

Consider the destination for items you're letting go. 

• Donating to charity, selling valuable items online or through estate sales, giving things to family members, or even offering items through community groups can all feel better than simply throwing things away. 

• Knowing your possessions will be appreciated by someone else can make the letting-go process much easier and give it a sense of purpose rather than a sense of loss.

Recipes of the week: Pasta presto!

Go from famished to finished in minutes with these easy, satisfying meals. You can easily add a protein like shrimp or chicken, or lighten up the Alfredo by substituting Greek yogurt for the heavy cream. Either way, we’re guessing you’ll be making these popular dishes more than once.

Porcini ragu

Chile crisp Alfredo

We look forward to building this tapestry of experiences with you.

Hello, wonderful readers! We’ve got a ton of recipes in this issue:

• Beans: protein powerhouses

• A bounty of beans

• Weirdly wonderful

• Aquafaba

• Quote of the week

Protein powerhouses

Legumes, those humble beans, lentils, peas, and garbanzos (chickpeas), have kept humankind well-fed for at least 10,000 years. And it’s no wonder why: each tiny bean is worth its weight in nutritional gold, but at a fraction of the price. 

These are among the most economical sources of protein, rich in essential nutrients like iron, magnesium, and potassium, as well as soluble and insoluble fiber. Soluble fiber can help lower cholesterol, while insoluble fiber keeps you feeling fuller for longer and nourishes your gut biome for overall health. Unlike animal proteins, legumes are free from saturated fats and cholesterol, making them a heart-healthy choice. But if you have a tender tummy, gradually add legumes to your diet; your system should adjust over time.

If you're trying to eat less meat or following a plant-based diet, legumes are nutritional heavyweights. A single cup of cooked lentils has 18 grams of protein. I love lentil soup and always keep a batch in the freezer for a quick, healthy meal. Ditto for black bean soup, Mediterranean chickpea soup, and pasta e fagoli. 

I also recently discovered this easy recipe for black bean-filled sweet potatoes, and it will be on my weekly rotation. And lest we not forget pastas made from legumes. Most are toothsome, satisfying substitutes for traditional pasta.

Recipe hack: To achieve the rich, smoky flavor a hambone adds to soup but without the added fat, try Better Than Bouillon ham base. It’s my go-to for lentil, black bean, and split pea soup. Either dilute it as your broth, or try adding a little undiluted base right from the jar — maybe a teaspoon at a time — to the finished soup until it reaches the flavor profile you want.

A bounty of beans

Kung Pao white beans skillet dinner

Beans are enormously versatile: chickpeas can transform into crispy roasted snacks, an easy hummus, or the base of a hearty curry. Black beans are magical in tacos, soups, or brownies and cookies (more on that later). Lentils cook quickly and work in everything from salads to stews and as a wonderfully earthy base for chicken. My personal favorite, albeit a little time-consuming, is salmon with braised lentils. The aroma alone feels like a night in Paris and makes for an impressive entrée. 

Whether you’re into meatless Mondays or taco Tuesday, or whatever the rest of the week brings, legumes strut their stuff in many ways. I have a weakness for this sweet potato and black bean chili, with its warm, aromatic spices and layers of flavor, which is perfect for a chilly day. I’ve served it in pita with chopped onion and sour cream. And what’s not to love about these mindful beef and bean tacos that are easy to make and quick to prepare?

Throughout the world, beans are an important staple, from the beloved Chinese mung bean cakes and Vietnamese mung bean pudding with coconut cream to French cassoulet, Tuscan white bean pasta, and the vibrant Mediterranean white bean and tuna salad, just to name a few.

And then there’s true Americana: I’ve forever given up canned beans for this outstanding Instant Pot baked bean recipe. It gets constant raves, freezes well, and is healthier.

Cookie and Kate, one of my favorite websites, offers a number of recipes using legumes, including her spicy black bean soup, roasted cauliflower and lentil tacos with a must-make chipotle sauce, and crispy falafel, all of which I’ve made several times. 

And finally, from Mediterranean Dish, here’s how to substitute dried legumes and canned:

• If a recipe calls for 1 (15-ounce) can of cooked beans, start with a heaping 1/2 cup of dried beans (which you will need to soak and cook before using).

• 1 cup dried beans = 3 cups of cooked beans

• 1 pound dried beans = up to 6 cups cooked beans

• 1 (15-ounce) can of cooked beans = 1 1/2 cups drained cooked beans

Related newsletters

Soup’s On!

Thigh High

Staying Healthy in Winter

Weirdly wonderful

Photo and black bean brownies by Pam Miller

When I said that legumes are versatile, I wasn’t kidding. Last night, I made black bean brownies served with a dollop of vanilla ice cream for my family and didn’t say a word until everyone ooh’ed and ahh’ed. The beans are pureéd, so there’s nary a clue of the secret ingredient in these rich brownies. Ditto for blondies made with white beans and melty chocolate chips.

Since it’s pumpkin spice season, I’m going to try these pumpkin chocolate chip oat bars with white beans for breakfast. And why not? These are a great source of fiber, antioxidants, potassium, and vitamin A, and judging from the rest of the ingredients, they’ve got to be delicious. I found this recipe on a website that, in a sense, is full of beans. It’s called A Legume a Day and offers intriguing recipes for appetizers, entrees, and snacks, along with interesting articles.

Aquafaba

Hidden inside every can or simmering pot of garbanzo beans is another recipe waiting to happen. This starchy liquid, known as aquafaba, is remarkable. You can whip it into fluffy peaks for meringues or mousse, or use it to make creamy mayo and other dishes. Three tablespoons replace one egg; two tablespoons for one egg white. Give it a try!

Fluffy vegan chocolate mousse with aquafaba

70+ Vegan Aquafaba Recipes – Sweet, savory, and more

And now, your moment of zen…

We look forward to building this tapestry of experiences with you.

In this issue, a virtual buffet of sheet pan ideas:

• A mix-and-match Thanksgiving sheet pan feast 

• Turkey: white or dark meat?

• Good gravy

• More stuffing, please

• Sides: vegetarian, vegan, and then some

• Mini desserts

• A giving Thanksgiving

Photo courtesy of Indulgent Eats

A customizable feast that’s ready in two hours or less

It was just a year ago that Tapestry published our piece on sheet pan Thanksgiving dinners, and the response was overwhelming. Readers loved the guidelines and time-saving ideas for the main event, cocktails, and dessert. We highly recommend taking a look at our 2024 Sheet Pan Thanksgiving newsletter.

Based on last year’s success, we’re serving up a new way to assemble your sheet pan Thanksgiving: mix-and-match dishes to keep everyone happy and full. 

Love turkey? You’ll find several ways to prepare it on a sheet pan. Hate Brussels sprouts? We’ll give you delicious options. Want your sweet potatoes just like Mom’s? It’s possible on a sheet pan—with less stress and less mess.

And this year, we have vegetarian and vegan options for you, too.

Before you begin

Sheet pan cooking saves you time and clean-up, and gives you plenty of room to add the sides you want. A few basic rules:

• Pan: A half-sheet pan (13” x18”) works well for most meals. Whatever size you select, be sure it has enough room for food to spread out and roast beautifully. 

• Prep: Chop vegetables into uniform sizes for even cooking.

• Seasonings: Toss seasonings with your ingredients in a separate bowl, or add them to the pan with oil and preferred seasonings to retain moisture and flavor. 

• Arrange: Spread the food in a single layer; overcrowding will steam rather than roast, resulting in soggy food. 

• Time: Place denser ingredients like root vegetables in the oven first, then add your turkey breast (boneless with skin) or turkey legs/thighs. Add delicate items, softer vegetables, and stuffing, partway through the cooking time. 

Finish: To brown and crisp the ingredients like the turkey, broil for a few minutes, watching carefully. Tent the other ingredients with aluminum foil to keep from burning.

Download our popular Sheet Pan Cheat Sheet, with cooking temps and times for a wide variety of ingredients.

Turkey

Photo courtesy of Coley Cooks

Is your Thanksgiving table divided when it comes to white or dark meat? Sheet pan cooking makes both possible – or one or the other – on a single pan. Keep in mind that turkey legs and thighs take longer to cook; use a meat thermometer to check the breast as it roasts to avoid overcooking. 

• Turkey: Use a paper towel to pat dry the turkey pieces. Loosen the skin; spread softened butter beneath it and the outside. Season with salt, black pepper, poultry seasoning, and garlic powder (or be bold and experiment with other spices).

• Prep: Preheat oven to 400°F. Line a large, rimmed baking sheet with aluminum foil for easy cleanup. 

• Arrange: Place root vegetables on the sheet pan and season. Toss with 1 tablespoon of olive oil.

• Dark meat: Place the turkey thighs and drumsticks on the sheet pan. Roast for 20–25 minutes.

• Breast: After 20-25 minutes, remove the sheet pan from the oven. Make room in the center for the turkey breast, skin-side up. 

• Baste: Use the pan juices to baste the dark meat and root vegetables. 

• Add: Place any additional vegetables in the pan and return to the oven.

• Roast: The sheet pan should stay in the oven for 20–30 minutes, or until the breast is cooked. 

• Check: Use an instant-read thermometer to check for doneness:

  • Turkey breast: Remove when the thickest part reaches 160–165°F (71–74°C). Tent with foil to rest.

  • Dark meat: The legs and thighs are best when cooked to a slightly higher temperature of 170–175°F. They can stay in the oven a bit longer.

• Casserole hack: Here’s a great method for sheet pan meals

Good gravy

My annual shortcut is any one of Williams-Sonoma’s gravy bases. You won’t be disappointed. The line has expanded to include Classic, Herbs de Provence, Truffle Peppercorn, and vegetarian Caramelized Onion.

Prefer homemade? Since sheet-pan cooking may not yield enough pan drippings, this Thanksgiving gravy is made without them. Vegetarians and carnivores alike will love ladling on this mushroom gravy, bursting with flavor and nutrients.

More stuffing, please

In my world, Thanksgiving’s all about the stuffing. Regardless of the kind that’s found its way into your family traditions, it works with sheet-pan cooking. You can place it on a sheet pan separate from the turkey, or beneath it to absorb the drippings.

I’m one of those crazy cooks who make their own bread for stuffing, and prefer using challah or brioche. I’ve reduced the ingredients to serve 4 to 6 people:

9 to 12 ounces bread cubes (3/4 loaf of bread, or about 6 to 7 cups), stale or dried out in a 250°F oven 

1/2 cup unsalted butter (substitute 6 tablespoons olive oil for vegan)

1 large onion, diced (or 1-½ cups pre-diced) 

1 cup diced celery

kosher salt and pepper to taste

1 1/2 tablespoons EACH of chopped fresh sage, parsley, and rosemary (OR

2 tablespoons poultry seasoning)

1 1/4 cups warmed chicken or vegetable stock 

In a large pot, sauteé the onions and celery until soft, seasoned with salt and pepper. If using fresh herbs, add to the pot and stir, or add the poultry seasoning. Add the bread cubes and stir until the vegetables are well distributed. Add the stock and mix until the bread is thoroughly moistened. Taste stuffing to adjust seasoning. Then heap onto your sheet pan or bake separately in a 350° oven. 

Stuffing hacks:

• To freeze leftovers: tightly pack stuffing into a loaf pan and cover with plastic wrap. Refrigerate overnight. Before freezing, slice the loaf into individual servings, wrap each in plastic wrap, and place in a freezer bag. Or pack into a cupcake tin, freeze, and wrap each “muffin” individually to keep frozen. 

Reheat in a pan with a bit of oil or butter, or heat in a 350° oven or air fryer for 8 to 10 minutes. Internal temperature should be 165°F. 

• Easy switcheroo: Prepare boxed stuffing and add your favorite ingredients, like chestnuts, sausage, or oysters.

• Cornbread stuffing timesaver: Instead of baking cornbread, buy it from your bakery department or a favorite restaurant. You’ll need about two cups of cubed cornbread.

• Sausage savvy: You can substitute any sausage for your stuffing, including poultry- or plant-based. Zhuzh it up with different flavors; I like using chicken and apple sausage and adding a chopped Granny Smith apple to the mix.

Watching your carbs? Try this intriguing cauliflower and mushroom stuffing.

Sides: vegetarian, vegan, and then some

Roasted Sweet Potato, Pear, and Onions from Good Housekeeping

Many of us have Thanksgiving favorites that we look forward to each year, evoking fond memories of family and friends, and inviting a second helping. From green bean casserole to sweet potatoes with marshmallows, and innovative sides, most can be adapted for your sheet pan feast. This method of cooking allows for many substitutions that may become a new tradition in your household:

Vegan sheet pan feast.

5 Thanksgiving Sides -1 Sheet Pan

One-Hour Sheet Pan Thanksgiving Sides

Roasted broccoli

Roasted carrots

Roasted green beans with mushrooms 

Healthier green bean casserole Heat in a small baking dish on the sheet pan or bake separately.

Roasted Brussels sprouts salad with pomegranate seeds

Roasted acorn squash Substitute vegan ricotta if needed.

Hasselback sweet potatoes

Loaded sweet potatoes Yes, with marshmallows!

Blooming sweet potatoes

9 Hacks for the best mashed potatoes Make in advance; reheat on a sheet pan.

Mini desserts

Mini Pecan Pies with Cinnamon Roll Crust, Pure Wow

Okay, I admit it. I’ve never complained about having leftover dessert (pumpkin pie is one of my favorite breakfasts). But there are some clever dessert hacks that may help you avoid temptation the day after:

Mini apple pies Save time by using store-bought pie crust and/or apple filling.

Mini pumpkin pies Same cheats as above.

Mini pumpkin pie cheesecakes No baking required.

Two-flavor sheet pan pies One sheet pan, two pies.

And let’s raise a glass to boozy pumpkin pie shooters – it’s definitely going on my menu this year!.

A giving Thanksgiving

Photo courtesy of Facets, food drive

This year, the demand on local food banks is skyrocketing, with a growing number of people struggling to afford a Thanksgiving meal. By reaching out with a small monetary donation or dropping off groceries to a food drive, you can help ensure that everyone can look forward to a holiday with all the trimmings. 

To find your local food bank, use search tools like Feeding America or AmpleHarvest.org and enter your zip code to generate a list. Be sure to check the food bank's website or call to see if there are specific needs or a list of acceptable items, since guidelines may vary. Then:

• Choose your donation type by donating non-perishable, unopened, and packaged foods. Some everyday items include canned goods, pasta, rice, and cereal. 

• Make a monetary donation to help food banks buy in bulk at lower prices from their suppliers.

• Time: Volunteer your time to help with sorting food, distributing meals, or other tasks. 

We look forward to building this tapestry of experiences with you.

Hello, dear readers. In this issue:

• Why giving matters

• The many forms of philanthropy

• Bake sales and recipes

• A final thought on giving

Why giving matters

When you give of yourself, your act of kindness is like a pebble in a pond. It ripples out in every direction to touch lives in meaningful ways, while instilling hope where it’s needed and inspiring others to give.

Philanthropy and volunteerism have the power to bring people together, and to foster camaraderie and trust. Beyond that, it provides volunteers with a sense of purpose, fulfillment, and enhanced mental and physical well-being.

That “feel-good” feeling

When you donate your time or make a financial contribution, your health gets something in return. 

It's a very real phenomenon that scientists refer to as the "helper's high." Simply put, your body produces feel-good chemicals that boost your mood. Studies show that older adults who volunteer tend to have lower blood pressure, fewer symptoms of depression, and may even live longer. Many volunteers and philanthropists also share a renewed sense of purpose and belonging.

Social and cognitive benefits

Whether you decide to retire or rewire, there may be times when you feel isolated, particularly if you enjoyed close relationships with your coworkers. Volunteering puts you in the middle of the action with people who share your interests and concerns. That creates pathways to building new friendships and connections that make life richer.

Your brain benefits too. Staying involved keeps your mind sharp. You're solving problems, organizing events, learning new things—all the mental exercise that helps keep you feeling younger and more capable.

Volunteering often gives you a profound sense of purpose. After spending years building a career, it's reassuring to have a place where you feel like you fit in. Giving back lets you use your experience and wisdom while continuing to grow and learn.

The many forms of philanthropy

Getting involved with meaningful activities can go a long way to broaden your horizons – often without a financial commitment. These acts of generosity often address root causes of inequality while building connections and empowering people with tools for long-term gain:

Share skills and knowledge. Mentor or tutor young people, teach practical skills like cooking or budgeting to community members, or offer career guidance to job seekers. 

Support vulnerable populations. Visit residents at nursing homes or assisted living facilities. Read to children at libraries or daycares, help with basic computer skills training, or tax preparation if experienced.

Join community support activities. Organize neighborhood clothing or food drives for local shelters, assist with voter registration, or hold a bake sale to benefit a group in need. 

Direct service opportunities. Volunteer at food banks or soup kitchens, help with administrative tasks at nonprofits, assist at animal shelters, or work at local libraries to help with shelving and programs.

Use your creativity. Make blankets, hats, or scarves for people experiencing homelessness; join a holiday gift wrap program at a local mall or shopping center.

Creative and arts-based services. Bring your artistic skills to underserved schools, community centers, or senior facilities. Preserve cultural heritage by collecting oral histories from older adults.

Digital equity. Bridge the digital divide by refurbishing donated computers for low-income families, teaching smartphone basics, or helping job seekers complete applications and improve their digital literacy.

Environmental justice projects. Support community gardens in food deserts, organize neighborhood cleanup efforts, or help establish composting programs in residential communities.

Economic empowerment. Mentor small business owners, do basic bookkeeping, or help others navigate government programs like healthcare enrollment or social services applications. 

Food inequity. Support community fridges and Little Free Pantries by stocking, maintaining, and organizing these grassroots hunger relief efforts. Participate in food drives.

Bake sales

Who doesn’t love a good bake sale. And why not? It's a simple, effective way to raise money at a minimal cost and bring smiles to many faces. It can be a chance to engage and meet new friends, too.

• Before starting, check your local health codes and cottage food laws. 

• Start organizing by recruiting volunteers and setting clear fundraising goals. 

• Choose a busy location and time for your sale, perhaps during a holiday or community event. 

• Offer variety, with options for dietary restrictions, and promote your sale through posters and social media.

• Use colorful decorations and individually wrapped goods. 

• Always pre-package items with ingredient labels, maintain contributor records, and ensure all bakers follow proper hygiene practices.

• Price items in whole dollars; accept cash and digital payments, e.g. Zelle or Venmo 

What to bake? Brownies of all descriptions are surefire winners. My hands-down favorite is Katherine Hepburn’s brownies – these are decadent, fudgy, and best of all, so easy. 

Here are some great recipe collections for your bake sale:

How to Run a Profitable Bake Sale Fundraiser 

25 Bake Sale Treats that will Sell Out

Bake Sale Ideas for Kids (adults will love these, too!)

A final thought on giving

We look forward to building this tapestry of experiences with you.

Hello, beautiful readers! In this issue:

• Fizzy homemade bath bombs

• Easy custom bath salts for giving or enjoying

• Luxurious sugar scrubs for the shower

• Something pretty for dessert

• More gifting ideas

Unwrapping the joy 

When you create something with your own hands, you're adding something magical to each gift. Even slight imperfections give it your own, unique signature. 

The joy of DIY goes far beyond the giving – the act of creating and sharing beauty can quiet a busy mind, and may even reconnect us to traditions that span generations. In a world where shopping is only as personal as the websites we visit, choosing to make something by hand becomes an act of love.

Plop, plop. Fizz, fizz.

Photo courtesy of Plantful

Bath bombs, aka “fizzies,” are gratifying to make, and can be a perfect activity to enjoy with a grandchild, friends, or by yourself.   

Most basic recipes call for everyday ingredients, including essential oil, food coloring, and muffin tins – either plain or decorative. I’ve only tried green tea bombs. Freshly scented and rich in antioxidants and detoxifying properties, these offer a relaxing experience. 

Next time, I’ll use a plain bath bomb recipe and add some fresh herbs or blossoms to the bottom of the mold to see if I can recreate the bombs pictured above. First, I’m ordering a bath bomb mold kit that comes with round molds and assorted coloring powders for the best results. It runs about $15. A few pointers: 

• Tightly pack the mixture into each mold or muffin tin, and then set for at least 4 hours before inverting them. For optimal results, leave the bombs to dry overnight. 

• Be sure your food coloring is non-water-based, such as a powdered dye. If not, the bath bomb mixture will start to fizz away before you can get it into the molds.

• If you add too much liquid, it will also cause the mixture to fizz away.

• To decorate the bath bombs, sprinkle some dried lavender buds, fresh herb leaves, or dried flower petals on the bottom of each empty cavity and then pack the mixture. 

Now, package your bath bombs so they’re ready to give. This one-minute video has some easy, eye-catching ideas.

Soaking it all in

Bath salts for the tub and sugar scrubs in the shower add a soothing touch of frangrance. Add a few candles and calming music, and your bathroom transforms into a luxurious spa experience. 

Bath salts are easy and inexpensive to make, and the results are gratifying. It’s a beautiful gift that keeps giving, soaking away aches and pains, reducing inflammation, and inducing sound slumber. Bath salts can detoxify, exfoliate, and soften skin, and improve hydration.

Sugar scrubs feel wonderful on the skin – even sensitive skin – as the crystals gently remove dead skin cells, attract hydration, brighten skin tone, and stimulate circulation. You can vary the ingredients, like with this yummy strawberry cream version. Sugar scrubs should be stored in an airtight container.

Be imaginative with your packaging. Consider antique salt or cheese shakers, usually found in antique shops, garage sales, and the like. I fell in love with these unique containers.

You can also find a variety of interesting, inexpensive bottles on Etsy and eBay.  And don’t rule out small spice jars or these fun chemist jars.

Something pretty for dessert

Strawberry Lemonade Meltaway Cookies

We’re wrapping up this week with something short and sweet. These dainty shortbread cookies are bursting with fresh strawberry and lemon, making each bite a treat. Bake these for yourself, or package a few to include in a gift box with your home-crafted bath bombs, salts, and sugar scrubs. Also sure to delight, these shortbread cookies with edible flowers are almost too pretty to eat!

More gifting ideas

Photo courtesy of HGTV.com

40+ Unique Gift Basket Ideas for Any Occasion

How to Make a Gift Basket: A Step-by-Step Guide

15 Eco-Friendly and Zero-Waste Gift Wrapping Ideas

We look forward to building this tapestry of experiences with you.

Greetings, seasoned readers! In this issue:

• A bushel of soup recipes to celebrate the season

• Souper sides

• Hot on TikTok

• Soup lore

I love autumn. Its cool, crisp days lure me outdoors to enjoy long walks and take in the colors of the season. And the beginning of sweater weather sends me to the local farm markets, where pots of mums mingle with a rainbow of squashes, beets, turnips, cauliflower, and hearty greens. It’s a treat for the eyes and the palate.

But for me, this is also the beginning of soup season. I cook in large batches and freeze in individual portions for the months ahead. One of my family’s all-time favorites is white chicken chili, loaded with cannellini beans, corn, chilies, and store-bought shredded chicken. (I substitute low-fat cream cheese.) I also keep a good supply of my hearty Moroccan-inspired harira on hand, a tomato-based soup loaded with warm spices, barley, lentils, garbanzo beans, and vegetables. It offers a healthy portion of plant-based protein and fiber to slow down digestion (a good thing!) and keep you feeling fuller for longer.

I always loved the black bean soup from The Greenbrier in White Sulfur Springs, WV, but it was taken off the menu after decades. So, I now make it at home. I found that the  Better Than Bouillon ham base is a game changer. 

Speaking of beans, I’m a lentil soup fanatic – from comforting French lentil soup to the bedazzling red lentil soup from Melissa Clark of New York Times Cooking (gift recipe). I have my own lentil soup that comes together quickly when the craving hits me, and it freezes beautifully:

1. Dice one small onion, two carrots, and two stalks of celery

2. In a stockpot, add a tablespoon of olive oil; sauté vegetables until soft

3. While the vegetables are cooking, drain and rinse two 15-ounce cans of lentils; add to the cooked vegetables 

4. Mix 2 tablespoons of Better Than Bouillon ham base in 6 cups of hot water 

5. Add broth to the stockpot; simmer until hot

6. Salt and freshly ground pepper to taste

Add additional stock or water if the soup is too thick.

Autumn is synonymous with butternut squash, so I keep two soups on my radar this time of year. First up is this wonderfully aromatic Southwestern Butternut Squash Soup, which I occasionally add leftover rotisserie chicken to. Another regular for me is vegan butternut squash soup, filling the kitchen with its calming aromas of ginger, sage, and rosemary. 

If you’ve been with us for a while, you know I’m a fan of plant-based protein for its noteworthy benefits. This Tuscan farro soup is not to be missed, with its delightfully chewy grains and rich tomato-based broth. On the same level is this earthy ancient grains and wild mushroom soup. While there are more ingredients than usual, you’ll see that it’s a straightforward recipe.

For the most seductive bowl of soup ever, Marry Me chicken soup is a must. I make two substitutions here to make it healthier. Use low-fat cream cheese instead of regular cream cheese, and Greek yogurt in place of heavy cream. If the soup works its charm, try this delicious Italian wedding soup on a cold winter’s night. I love the meatballs that go into it, just about as much as I adore Ali Slagle’s Thai meatball soup…a winner for any season of the year.

Add something special to garnish your soup like a pro.

Souper sides

Harvest Salad with Pickled Pomegranate Seeds

A perfect cooler-weather meal for me is homemade soup, a beautiful salad, and bread. Here are a few recommendations:

• From The Greenbrier: Cathy Justice’s award-winning cornbread

• Focaccia, including artistic options featured in our newsletter from May, 2025

• Autumn salad with apples, arugula, sweet potatoes, and a tangy maple vinaigrette 

• Autumn Harvest Honeycrisp Apple and Feta Salad

• Harvest Salad with pickled pomegranate

• Avocado toast on dense rustic bread, such as Seeduction bread from Whole Foods

TikTok ladels it on…

TikTok Lasagna Soup

Mint Pea Soup

Lasagna Soup

Spinach and Tortellni Soup

Soup lore

From Google AI:

Soup has an incredibly long history, with the first evidence of its consumption dating back to 6000 BCE in Mesopotamia and possibly even earlier. 

Early soups were a practical way to use leftover bones, vegetables, and grains, with the word "soup" itself originating from the medieval practice of soaking bread in liquid. The practice was communal, strengthening social bonds, and later evolved with the Roman Empire's sophisticated culinary practices and the invention of canning during the Industrial Revolution to become a practical, portable meal.

We look forward to building this tapestry of experiences with you.

Hello, mindful readers! In this issue:

• How to plan for aging in place

• Recipe of the Week: Fajitas!

• Hacks for those who hate working out

Plan now for the years ahead

Image courtesy of Live-in Home Care

I’m part of the growing number of boomers and Gen X’ers who want to stay in their homes as they age. I want to be surrounded by the familiar spaces I love, the sounds I know, and the memories my family created there. But after recently caring for an elderly parent who was determined to age in place without much planning, I realized that staying independent requires thoughtful preparation long before additional care becomes necessary. 

Lesson learned, so I’m taking steps now and sharing them with you.

Assess and plan

• Take a critical look at your current situation and try to anticipate your future needs. Do you need any assistance now? What might you need down the road?

• Research local home care services and their costs to help you budget and identify gaps in your support network.

• If you or your partner has a chronic condition like diabetes or heart disease, ask your healthcare provider how these might affect mobility and self-care over time. Knowing potential challenges allows you to prepare for them.

Create a safe living environment

Walk through your home like you’ve never seen it before – examine each room for potential hazards. I called a construction company I knew for a long-term plan that I can implement over time.

• Locate and repair loose handrails, inadequate lighting, and tripping hazards immediately.

• Consider installing grab bars in bathrooms, improving lighting in hallways and stairways, and decluttering to avoid falls.

• Some modifications can be costly, but don’t despair. Financial assistance programs are available through state housing agencies, community development organizations, and federal programs. 

• The Administration for Community Living can provide you with resources to help fund these improvements.

Build your support system

Aging at home successfully usually requires both informal and formal support.

• Family members, friends, and neighbors often provide the foundation of care, such as taking you to appointments, helping with errands, or simply offering companionship.

• Have open conversations with loved ones about what support you'll need and what they can realistically provide.

Beyond your personal network, there are a number of professional services that can supplement care:

Personal care aides assist with daily activities like bathing and dressing.

Home health workers provide medical support, including medication management and wound care.

Meal delivery services, transportation assistance, and housekeeping help are available in many communities. Your local Agency on Aging can help guide you to these resources.

Adult day care programs offer opportunities to socialize and participate in activities when regular caregivers are unavailable.

Medical alert systems offer peace of mind by quickly connecting you to help if you fall or need urgent assistance.

Financial considerations

• There are costs associated with home-based care; interestingly, this is usually less than residential facilities.

• You can combine several payment sources: personal savings, government programs like Medicare or Medicaid, veterans’ benefits, or private insurance.

• Long-term care insurance, purchased early, can significantly ease the financial burden.

The key to aging in place lies in honest self-assessment, early planning, and willingness to accept help. By taking these steps ahead of time, you increase your odds of maintaining independence and comfort in your own home for years to come. For more information, visit:

Aging in place | National Institute on Aging

Aging in Place: Resources to Living at Home 

The Future of Aging in Place — Is Moving?

Easy recipe of the week: Chicken fajitas

 Chicken fajitas from Food & Wine

Chicken fajitas are one of my favorite weekday meals. And when I serve it to company, I’m always sharing the link to the recipe. These are fast, easy, and healthy, packed with nutrients and fiber. 

To save time, I often purchase pre-sliced veggies and ready-made guacamole. Other times, I make my own flour tortillas. Shrimp work well with this recipe, but use the spices as a dry rub so they blacken. I use my Blackstone grill, but any iron skillet will work just fine.

Hate working out?

You’re not alone! In case you missed it, Tapestry even devoted an entire newsletter on workout alternatives.

Fact: Three 10-minute walks a day is the same as walking for 30 minutes straight. And if you take these short walks right after eating, your metabolism will reward you. Take a look at our newsletter about walking. 

Another trick is to wear a weighted vest when you’re at home, turning even light housework into a healthy activity. These come in a variety of weights and there are many choices online, so you can start low and add to it when you’re ready.

We look forward to building this tapestry of experiences with you.

Hello, sweet readers. In this issue:

• Why dates are good for you

• A breakfast date

• 18 recipes for snacks, salads, and more

• Dateline: 2000 BC

How sweet it is!

Dates are the ultimate guilt-free indulgence. Tender and sweet, they are a little mysterious, a little seductive, and the perfect impostor for a caramel. The biggest surprise is that these tiny treats deliver an oversized nutritional punch – a multivitamin that tastes like dessert. I always keep medjool dates around for my afternoon snack when I feel a slump coming on, giving me the boost I need to work out or take a walk. And there’s science behind this.

Dates offer a unique energy experience, releasing their sugars more slowly to provide sustained energy rather than the sugar highs from processed sweets. They are also rich in fiber to help regulate blood sugar, potassium for heart health, and antioxidants to combat inflammation. Read more about dates’ nutritional value.

A breakfast date 

I first got hooked on dates when I was in kindergarten, when one of my classmates brought in oat and date bars. It wasn’t until recently that I had a craving for these and found two recipes that sounded close. I decided to make these healthy date bars (pictured above) because they have no added fat or sugar, and they were delicious for breakfast with my vanilla bourbon tea. Next time, I’m trying these oat and date squares that are probably closer to what I first had in the 1960s.

With cooler weather approaching, this soul-warming baked oatmeal is nutritious and will keep you full all morning. That's due to its healthy ingredients like bananas, pecans, almond milk, and, of course, dates. Cut into squares, refrigerate or freeze, and you have a ready-made meal. Make a batch of these seasonal apple date bars, also sugar- and fat-free, and perfect with your morning cup of tea or coffee.

One of my favorites is using dates in smoothies. They add a richness and a subtle caramel-y taste. My standby recipe is a date shake with chia seeds. These offer a complete protein, so it’s one of the healthier options out there. Another smoothie that tops my list is this creamy date coffee smoothie – it gives you all the nutrition you need in the morning, plus your cuppa’ joe. There’s one more worth mentioning; it kept me going while I spent two months recovering from surgery: a cinnamon date smoothie. It gave me strength, satiety, and most of all, it was delicious!

Some mornings, I dress up my plain Greek yogurt with chopped dates, almonds, and maple syrup, or just drizzle the yogurt with date syrup from the grocery store. It’s also easy to make date syrup at home. More on date syrup and its amazing and delicious uses.

Ideas for the rest of the day

Pistachio-Stuffed Dates with Citrus

Whether you're entertaining guests or enjoying a quiet moment for yourself, here are some unexpected ways to dress up your dates.

For salads and main courses, dates can add another intriguing layer of flavor. For a refreshing change, try this addictive baby spinach salad from Yotam Ottolenghi. The contrast between the delicate greens, the crunch of almonds, the surprising bits of crispy pita, dates, and the citrusy vinaigrette is sensational.

Dates rise to the occasion in this easy baked chicken recipe. It calls for chicken thighs but breasts work, too. You’ll see that it calls for kosher salt; I prefer Crystal Diamond for the way it’s quickly absorbed by the ingredients it's added to.

Dates can also be chopped and used in place of raisins. I often make this substitution when I bake, such as with my favorite recipe for oatmeal raisin cookies. Feel free to add some chopped pistachios or pecans for a deeper flavor profile.

Goat-Cheese-Stuffed Dates 

Savory Stuffed Dates With Pecans

Stuffed Dates with Peanut Butter & Chocolate 

Stuffed Dates: 8 Variations

Photo courtesy of NYT Cooking

Here’s an impressive dessert that’s as elegant as it is effortless; 

For each serving, pour some of your favorite hot fudge sauce at the bottom of individual bowls, add a scoop or two of French vanilla ice cream, sprinkle with a few torn dates, and drizzle with a bit of high-quality olive oil on top. The simplicity and richness of the ingredients come together as a heavenly mouthful.

If you love brownies (we’re guessing that you do), these chocolaty, fudgy date brownies eliminate refined sugar without sacrificing any of its decadence.

Dateline: 2,000 BC

Image courtesy of Cheng & Tsui

As one of the world’s oldest cultivated foods, dates have been a part of civilization for over 4,000 years. History tells us that date palms were first recognized as a food source in Mesopotamia and the Indus Valley, and spread throughout the Fertile Crescent. Dates were considered so valuable in ancient Egypt that they were placed in the tombs of pharaohs. Today, the date palm remains revered for its resilience and productivity, with a single tree surviving for more than 100 years and producing hundreds of pounds of fruit annually.

We look forward to building this tapestry of experiences with you.