Published Nov 7, 2018

Munich has way more on the menu than beer and brats: Check out 8 healthy-eating hot spots

Traveling to Munich? Consider all your meals covered with this guide to healthy food in Munich, whether you're vegan, keto, gluten-free or anything else.

Munich has way more on the menu than beer and brats: Check out 8 healthy-eating hot spots

Traveling to Munich? Consider all your meals covered with this guide to healthy food in Munich, whether you're vegan, keto, gluten-free or anything else.

Published Nov 7, 2018

Written by

Leslie Barrie

Photo: Getty Images/Cyril Gosselin

Published Nov 7, 2018

Written by

Leslie Barrie

I left New York City—and its incredible health-food scene—behind two months ago when I moved to Munich. And while it’s been fun trying classic Bavarian foods like weisswurst and, of course, all the pretzels, sometimes I just want a nourishing green smoothie or a grain bowl. And thankfully, I’ve been in luck.

There is no shortage of ways to get your healthy-food fix in this German metropolis I now call home. From a restaurant that does a vegan take on Bavarian classics to the best açaí bowl this side of the Atlantic, wellness grub is covered. And paleo devotees? Well, welcome to paradise.

So if Munich is on your wanderlust list (hello, charming holiday markets, Oktoberfest, and nearby castles), stop in a few of these spots to take a break from all the sightseeing—and feel good about and empowered by your eating choices while you’re at it.

Consider your Munich meal itinerary set with these healthy hot spots below.

1. For the best smoothie bowls: Wagners

Here in Germany, muesli is the breakfast of champions—it’s what you’ll see at most coffee shops and breakfast spots. But if you’re looking to change up your a.m. meal while visiting, Wagners is the perfect place to do so.

As a California native, I can tell Wagners takes its inspiration from the Golden State (as well as Hawaii) based on its the chill, nature-inspired decor and fresh, plant-based ingredients. As for the breakfast itself? The smoothie bowls come with so. many. toppings. I got an açaí bowl (I’m a sucker for ’em) decorated with almonds, blueberries, blackberries, bananas, and kiwi—but the options truly feel endless. If you’re a mix-in fan like me, you’ll be in heaven.

2. For yummy vegan takes on Bavarian classics: Max Pett

Being vegan doesn’t mean you’re destined to miss out on Munich’s traditional dishes—especially if you visit Max Pett, a vegan restaurant located just outside the Old City walls that offers tons of Bavarian classics with a plant-based twist. Get everything from vegan spätzle to veggie “wursts,” schnitzel to roast “beef” with onions, plus sides like potato salad.

The spot even has vegan, egg-free kaiserschmarrn for dessert, which is a fluffy, pancake-like treat popular in Bavaria and Austria. It’s often cut into pieces, sprinkled with powdered sugar, and served warm with raisins and apple compote. So basically, it’s all things delicious.

3. For keto-friendly grub: Altes Hackerhaus

Good news for travelers following the keto diet: Much of what’s on the menu in Munich centers around fats and protein, plus some good low-carb veggie sides.

For the best pork knuckle or “schweinehaxn” in town—it’s a thing—try Altes Hackerhaus. The cozy, traditional German restaurant is decorated with hunting gear and old brewery posters.

Many dishes come with vitamin-rich sauerkraut, which is fermented, probiotic-loaded cabbage that aids in digestion. To up the keto ante, the schweinehaxn dish comes with a bacon sauerkraut. Just be sure to opt for no potato dumplings.

4. For good salads (and more): Hungriges Herz

Craving a big bowl of greens? Head to Hungriges Herz (the restaurant name translates as Hungry Heart), the no-fuss casual spot for lunch that offers a glitzy ambiance thanks to chic chandeliers. Two can’t-miss selections are the Panzanellasalat, which comes with tomato, feta, cucumber, olives, and artisanal bread; and the Saisonfruchte & Spinat Salat, which has a spinach base, whatever fruit is in season, plus pistachios, and a wheel of goat cheese. (Yep, a whole wheel.) This spot also offers delish pizza and avocado toast. So basically, run, don’t walk.

5. For wholesome dessert: True & 12

Ice cream shops are everywhere in Munich (the city is but a few hundred miles from Italy, home of gelato). For the really high-quality stuff, visit the family-owned True & 12. The store makes its ice cream (or “eis”) by hand, and sources its ingredients locally—including the organic milk from grass-fed cows. Yes, there’ll probably be a line, but once you get a taste of the lavender with black currant, apricot with basil, hazelnut, or chocolate (trust me, those last two taste more unique than you’d expect!) scoops, you’ll realize just how worth the wait it is. But before you set out to line up, be sure to check the site and see when the shop closes for the winter.

6. For gluten-free pizza: Pizzesco

A funky little pizza place known locally for its great slices, including top-notch made-to-order pies, Pizzesco is the perfect spot for dinner if you’re gluten-free. The restaurant has a designated gluten-free oven and a separate space for making the pies so there isn’t cross-contamination (and that happens often, people!).

And bonus: Pizzesco is located just down the road from True & 12, so you can get a scoop after your main meal.

7. For a charming farmers’ market: Viktualienmarkt

Love shopping at farmers’ markets for fresh and local produce? Then Viktualienmarkt is the right place to be. The quintessential, historic Bavarian farmers’ market is located in the heart of the Old Town. If you’re staying at an Airbnb, it’s a great place to stock up on ingredients for your meals (there’s produce, fish, meat, cheese, wine, and more), and if not, you can buy tasty ready-made food at the stalls, too. Take your meal, grab a fresh juice, and sit at the communal tables tables to enjoy the scenery. You may even spot some locals in lederhosen.

8. For produce-forward food: Siggis

Whether you’re vegetarian, vegan, or just want to feed your body a ton of plant-based goodies after a solid run of meat and potatoes, Siggis is your spot (and FYI, it has no relation to the Icelandic yogurt company). Siggis offers sandwiches and wraps you can take to go, and the actual restaurant is typically packed with visitors and locals alike. (My rec? Enjoy the bites in the nearby Englischer Garten.)

The eatery is known as one of the best to visit if you have a food allergy (it offers gluten-free picks on the menu, too). Oh, and if you’re in the mood for more muesli, try a quinoa, cashew, and banana variety that’s sure to hit the spot.

Before you go, download this app to save you tons of time (and frustration) waiting in the line at customs. And put these genius packing hacks from flight attendants to good use.

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Food Nutrition

Published Feb 21, 2025

PSA: Walmart’s Stock of Protein-Rich Snacks Is Major—Here Are an RD’s Favorites

Published Feb 21, 2025

Written by

Helen Sidebotham

Photo: Stocksy/valbar STUDIO Barcelona

Published Feb 21, 2025

Written by

Helen Sidebotham

Tinned fish! Cottage cheese! Colostrum smoothies! Eating protein is very *in* right now (just peep its nine billion views on TikTok)—but unlike the original Paleo eaters, most of our hunting and gathering is taking place in the grocery aisles. The issue: Sifting through the ever-growing array to find high-quality, healthful options requires some skill (and some patience).

That’s why we tapped registered dietitian Amy Shapiro, MS, RD, CDN for a little navigational help. For starters, here’s a quick refresher on the super nutrient that’s taken center stage: “Protein plays a vital role in overall health, including hormone and immune function, making it a crucial part of any balanced diet,” Shapiro says. “Short-term benefits include improved satiety, blood-sugar control, mental clarity, and muscle recovery after exercise. Long-term, a protein-rich diet can support muscle retention [and] bone health, boost immunity, support hair and skin integrity, and [support] weight management by helping preserve lean body mass.”

According to Shapiro, it’s the more recent focus on fitness, weight management, and muscle maintenance that has given protein its current spotlight. “Many people are looking for ways to feel fuller for longer, maintain lean muscle, balance blood sugar, increase metabolism, and fuel active lifestyles—making protein-rich foods a top priority," she says.

Okay, now back to the grocery aisles: Not all protein products are created equally, Shapiro warns, so she recommends scanning ingredient labels for artificial additives and unnecessary fillers. Her general rule of thumb? “Look for products with five to 10 grams of protein per serving [and] ideally more protein than sugar.” (Minimal added sugar is best, she says.) “[Opt for] high-quality protein sources like whey, casein, plant-based proteins, or collagen.”

Getting hungry yet? You can find tons of top-notch, budget-friendly protein products at Walmart, and Shapiro has rounded up her favorites to make your next grocery haul a bit less stressful. Check them out, fill your cart, and get snacking.

RD-Approved High-Protein Snacks from Walmart

Quest Tortilla-Style Protein Chips — $3

Chips-and-salsa connoisseurs, rejoice: These crunchy bites deliver all the same zesty flavor with way more protein (like, 20 grams worth) and fewer carbs (only three grams) than your average bag. “Perfect for a high-protein, low-carb diet,” Shapiro says.

The Good Bean Sea Salt Crunchy Chickpeas — $10

For another salty, on-the-go option, Shapiro recommends crunchy chickpeas. She loves that these are plant-based, contain minimal processed ingredients, and come with a solid serving of fiber alongside their six grams of protein.

The Only Bean Crunchy Roasted Edamame Beans (3-Pack) — $12

“This is a plant-based complete protein with minimal ingredients and no added color,” Shapiro says. “It’s savory and crunchy—a whole food option.” Enjoy the sea salt, sriracha, or buffalo flavors by the handful, or sprinkle them on a salad for a little extra spice.

Built Bar Puff Protein and Collagen Bar (4-Pack) — $9

This soft, brownie-batter-flavored bar is made with collagen, which Shapiro says can help with joint and skin health, plus 17 grams of protein. “I like that this is sweetened with sugar, but not too much, and the protein outweighs the sugar.” Close your eyes as you take a bite—it’s just like licking the spatula.

RXBAR Nut Butter and Oat Gluten-Free Chewy Bars (5-Pack) — $9

For an energy boost, Shapiro recommends these honey-cinnamon-PB (the ultimate triple threat?) bars. “Although there is more sugar than protein here, it still has 10 grams of protein, is made with whole food ingredients like nuts and oats, has no artificial colors or sweeteners, and contains four grams of fiber.”

P3 Chocolate Nut Clusters, Turkey, and Cheddar Cheese Protein Snack Pack — $2

While Shapiro’s all for high-quality protein bars and chips (when they’re made with the right ingredients, of course), she seeks out whole-food ingredients over processed ones whenever she can. This low-sugar, high-protein snack fits the bill with a satisfying blend of crunchy, savory, and sweet.

Chobani 15G Protein Greek Yogurt Drink — $2

Prefer to sip your nutrients? This yogurt drink, which is made with probiotics and packed with protein to help with gut and muscle health, checks Shapiro's boxes. (Psst: You can find it in flavors like mango, peach, and strawberry banana if tropical punch isn't your thing.)

Owyn Protein Shake (4-Pack) — $7

Shapiro calls this “a convenient shake with a great protein-to-calorie ratio, perfect for meal replacement or post-workout recovery and easy to consume on the go.” Try it in dark chocolate, chocolate, or vanilla.

Wilde Buffalo-Style Protein Chips — $6

These chips are made with whole-food sources like chicken breasts (yes, seriously), egg whites, and bone broth—plus no artificial colors or added sugars—for 10 grams of high-quality protein, Shapiro says.

Jack Links Teriyaki Beef Jerky — $4

Real talk: Jerky can be polarizing—but Shapiro says it’s a great way to get your protein fill (this one packs 11 grams per serving) with limited ingredients and more protein than added sugar. Trust her and try it.

Mighty Sparks Chicken Snack Sticks — $6

“These are high-protein, low-calorie snacks with no added nitrates that provide clean protein without any fillers,” Shapiro says. “Even have two to meet your needs!” The sweet-and-spicy sticks are easy to eat anywhere—so stash a few in your bag and bring protein wherever you go.

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Food Nutrition

Published Feb 21, 2025

Why Are People Suddenly Eating Handfuls of Spinach Straight From the Fridge?

TL;DR: You don’t have to eat raw spinach out of the container like a raccoon to get the nutritional benefits.

Why Are People Suddenly Eating Handfuls of Spinach Straight From the Fridge?

TL;DR: You don’t have to eat raw spinach out of the container like a raccoon to get the nutritional benefits.

Published Feb 21, 2025

Written by

Emily Ziemski

Photo: Getty

Published Feb 21, 2025

Written by

Emily Ziemski

TikTok is full of microtrends, especially when it comes to food. Eating a whole cucumber, making protein Diet Coke; remember the baked feta pasta? The list is endless and frankly, can be a bit silly. The latest: Creators shoving a whole handful of spinach into their mouths, citing a “max nutritional benefit boost” by doing so.

Searching for videos about eating a handful of spinach yields hundreds of people looking vaguely uncomfortable while trying to chew and swallow, well, a whole handful of raw, unseasoned spinach. Of course, I have questions. Is this the cinnamon challenge but with vegetables? Do you hate joy? And, the most important, is this *actually* the best way to get nutritional benefits from spinach?

What is this trend, exactly?

Cropping up in feeds in early February, the TikTok videos hinge on two key factors: The spinach has to be raw, and you have to eat it first thing in the morning. One handful seems to do the trick for most, and it appears that nothing else is consumed alongside the spinach. Just a whole bunch of raw spinach. That’s it. That’s the tweet.

Surely, it would be easier to incorporate it into the smoothie you’re already planning to have, or the omelet you just made, but here we are.

Why are people doing this?

According to these videos, besides kicking off your day with multiple vitamins, iron, and potassium, some claim it can also “curb carb and sugar cravings” while others assert that doing this every morning helps “train your tastebuds for the day.”

For me, this feels like it’s veering into the 90s and early aughts culture of “no pain no gain,” a mindset that had us doing things like scrubbing our faces with apricot shells every night, and only eating cabbage soup for every meal.

Not to say those things aren’t great in moderation (gentle exfoliation is wonderful for the skin, and cabbage is a great, nutritionally dense vegetable), but banking your health on one, singular thing isn’t a great road to success. “I think that spinach is obviously a very nutritious food, but it doesn’t contain the full spectrum of vitamins and minerals that one needs daily,” says Christina Manian, RDN, a sustainable food systems professional. “In terms of claims that doing this first thing in the morning hacks your body’s cravings for the rest of the day, I’m not sure whether that’s true.”

So, what’s the actual science behind this trend?

Realistically, there’s just not a lot of science that backs up these claims of tastebud training and curbed hunger. Research done by the University of Buffalo on bitter foods showed that when feeding bitter foods (like leafy greens) to rats, a protein-based salivary compound that was activated when eating something bitter could be trained to increase over time.

Basically, the press release stated that when that protein was activated, “the bitter tastes like water.” So, the rats could eat more of the bitter foods without minding the taste. It is important to note that studies done in mice and rats don’t translate well to human consequences, as our physiological differences, like hormonal makeup and immune systems, vary too much from these lab mice/rat studies to be able to draw any definite conclusions. In fact, human-based studies show that denying food cravings can actually lead to increased appetites, and even bingeing behaviors.

However, it’s not all bad news. There is a lot of info that shows food sequencing—starting each meal by eating vegetables, then protein, then everything else—*does* indeed help with hunger cues, satiety, and better blood sugar control. “I often enjoy spinach in the morning (usually cooked with tofu or eggs and whole grain toast) but don’t feel called to eat it raw as the very first thing I put into my body,” says Manian.

Should you do this trend?

There’s truly no harm (except maybe a minor choking hazard?) in trying this trend. “Considering how most Americans aren't eating enough veggies, I'll count this as a win,” says Lauren Manaker, RDN, a women’s nutrition expert and consultant. “They are still getting fiber and plant compounds when they eat it by the handful.”

If you’re like me, and seeing a new internet trend makes you feel like the oldest, crankiest person on planet earth, take solace in knowing that dietitians believe adding spinach to any part of your daily meal plan is a total win. “Overall, eating raw spinach is an excellent practice, as is eating cooked spinach,” says Manian. “I think if [people] are doing this any time of the day, that’s fantastic, and if they feel inclined to eat spinach in the morning, then that's also wonderful.”

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