Here’s an explicative-worthy stat for you: An estimated 95 percent of Americans don’t eat enough of the F-word nutrient known as fiber. While you can begin to close the fiber gap by eating more black beans, oats, and Brussels sprouts, you can also drink the oh-so-important carbohydrate if you know what to add to a blender. That’s why we asked dietitian registered dietitian Toby Smithson, RDN, a diabetes lifestyle expert, to dream up a high-fiber smoothie formula you can reference whenever you need a little more of the nutrient in your life.
Toby Smithson, MS, RDN, CDE is a registered dietitian nutritionist (RDN) and certified diabetes care and education specialist (CDCES).
Before we get down to blending, a quick note on why fiber is important in the first place. “Fiber is a carbohydrate that our digestive system can’t breakdown,” explains Smithson. “It helps steady blood sugar; lower cholesterol levels when you include soluble fiber; helps lower blood pressure; increases the frequency for bowel movements; and increases the absorption of minerals in your intestinal tract and increases satiety—which means it helps you feel fuller.” (FYI: Insoluble fiber is the leftover bits of fruits and veggies that bulk up your stool and make your number twos a little bit firmer, while soluble fiber gets its name from the fact that it’s, well, soluble in water.)
Generally speaking, you should be eating about 14 grams of fiber per 1,000 calories eaten. So (again, in general), women should eat about 25 grams of fiber per day, while men should eat about 38 grams. Once you turn 50, that recommendation drops down to 21 grams and 30 grams, respectively.
Fiber is best consumed throughout the day rather than in a single meal, according to Smithson. “Bulking up does not mean to consume all of the fiber in one sitting. Slow and steady is the most beneficial for adding more bulk for your gastrointestinal system,” she says. So while you can check off a good amount of your fiber quota in a smoothie, make sure you’re incorporating other fiber-rich foods—like whole grains and beans—into your meals as well. That said, we’re ready to smoothie.
The only high-fiber smoothie formula you’ll ever need
To make your new go-to smoothie, Smithson recommends combining three items: fiber-rich nuts, berries, and seeds. For texture you can also throw in some rolled oats (which contain about four grams of fiber per half-cup serving), an alt-milk, like macadamia nut milk (which contains about 1 gram of fiber per cup serving), or a protein powder (many of which also contain added fiber). Below, Smithson includes his three favorite smoothie components to throw in the blender.
Raspberries: “In addition to being the highest fiber fruit, raspberries also provide more than half the recommended daily value of vitamin C and are packed with antioxidants which can help equip your cells to help fight and recover from oxidative stress helping reduce your risk of diabetes, heart disease, and cancer,” she says. A half-cup serving of raspberries contains about four grams of fiber, per the U.S. Department of Agriculture (USDA).
Almonds: How much time do you have? Almonds have a lot of benefits.”Ounce for ounce, almonds are the tree nut with the most fiber—four grams— and offer six grams of plant protein [per one-ounce serving],” says Smithson. Beyond that, almonds also contain potassium and magnesium, which helps regulate blood pressure and improve blood flow.
Chia seeds: A one-tablespoon serving of chia seeds packs four grams of fiber, as well as omega-3 fatty acids, antioxidants, and two grams of plant-based protein. “Chia seeds also provide calcium, phosphorus and magnesium, which are helpful in building stronger bones,” says Smithson.
Use the dietitian’s three go-to ingredients and your smoothie will have a minimum of 12 grams of fiber (and that’s not even including the other ingredients you can throw in, like oats or alt-milk). Talk about the breakfast of champions.
To learn more about the gut-boosting benefits of fiber according to an RD, watch this video:
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If you live with a food allergy, you already know the vigilance needed to shape and plan a menu or celebrate a holiday with loved ones. Enter a meal that’s heavy on allergens, like brunch, and the challenge intensifies.
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According to the Asthma and Allergy Foundation of America, about 20 million people have a food allergy in the United States—that’s about 6 percent of all adults and children. The most common allergens are milk, eggs, peanuts, tree nuts, fish, shellfish, wheat, soy, and sesame (which is a rising food allergy that impacts 1 million Americans).
With those statistics, even if you don’t personally have a food allergy, you likely know somebody who does. That means brunching together may take a little extra planning, but it can make all the difference in helping someone feel cared for. “Accommodating guests with restrictions takes time and research, but the joy of inclusivity is priceless,” says Ashley Lonsdale, chef-in-residence at ButcherBox.
“Of all meal periods, brunch tends to have the most diverse menu,” says James Beard award-winning chef Galen Zamarra, of Le Depot Brasserie in Park City, Utah, where he creates a brunch that provides several options for guests with allergies. “You often find a little bit of everything, ranging from more traditional breakfast dishes to lunch items, sweets, savories, and so forth,” he says. “Because of this diversity in the menu, you see all sorts of ingredients.”
One of the most challenging allergens? Eggs. They are incredibly unique and used in a bunch of culinary techniques—especially when it comes to breakfast—that can’t be replicated in the same way that you might swap in, say, oil for butter. (Though there are a few egg alternatives you can try.)
“There are egg substitutes and tofu is a great swap if you’re looking for protein,” adds Zamarra. “But from a [breakfast] perspective, egg swapping is a challenge. It’s hard to make eggs benedict or a quiche without eggs.”
Then, you have to consider the allergens that can sneak into recipes in more subtle ways. For instance, brioche is a common brunch bread—and while most people know there’s gluten (wheat) in it, they may not realize it also contains eggs and dairy. Often, batters for pancakes and waffles also include melted butter or egg, which isn’t always so obvious.
Mix in upcoming spring holidays like Easter and Passover, with their staple dishes of deviled eggs, matzo ball soup, carrot cake, and charoset, and you’re navigating a landmine of common allergens.
5 Allergen-Friendly Brunch Ideas
All of that said, creating an allergen-free brunch doesn’t need to be stressful. Instead, it can be an opportunity to get creative, have fun with new dishes, and improve your cooking skills. Here are five tips for seamlessly incorporating allergen-friendly foods into your menu.
1. Try a family-style meal
One of the best ways to accommodate all of your guests is to create a varied spread that allows them to pick and choose what goes on their plate. “Allow guests to build their own plates and keep toppings separate to make managing their diets easier,” says Lonsdale. “I'm a big fan of a family-style brunch.”
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One option is to create a mezze-style brunch that includes dishes like (tahini-free) baba ganoush, olive tapenade, beet hummus, grilled eggplant, stuffed grape leaves with rice and herbs, and grilled chicken skewers.
“Everybody loves something where they can share and have lots of different things to try,” says Emilie Symons, chef-instructor of Plant-Based Culinary Arts at the Institute of Culinary Education. “I find that's very enticing for people and very engaging as well.”
2. Lean into vegetable-forward dishes
Vegetable dishes like stir-fries or even fresh plates can offer a colorful addition to your brunch spread, and typically can be made without common allergens. “One of the great things about brunch is that you can serve lots of vegetables, unlike at breakfast, a meal that doesn’t often feature vegetables,” says Zamarra. “Tomatoes, avocado, and spinach are all great foods to liven up a menu.”
A favorite dish of Zamarra’s: Sweet potatoes—think a crispy sweet potato pancake—with avocado, smoked salmon, and dill.
Rice bowls can also be an easy way to integrate vegetables into your brunch menu.“I always stock a few different kinds of rice like jasmine, short-grain brown rice, and red rice or wild rice,” says Lonsdale.
3. Diversify how you pick your recipes
Introducing more variety into your menu to adapt to certain guests may mean not including traditional dishes like your aunt’s beloved strata for every brunch, but that’s not necessarily a bad thing. “Try not to hold things too closely, know your audience, and be adaptable,” says Symons. “It’s a great opportunity for you as the cook to expand your culinary horizons.”
If you or a guest are allergic to wheat or have celiac disease, it can be challenging to find a substitute for toast or pancakes. Instead, incorporate different global cuisines into your brunch menu that are naturally allergen-free.
“Create a spread around naturally gluten-free baked goods like Venezuelan arepas, made with a type of corn flour, stuffed with savory chicken salad—or French socca, made with chickpea flour, with smoked salmon and dill,” says Lonsdale. “Breakfast tacos with corn tortillas and bacon are also always a triumph.”
4. Create DIY stations
Similar to family-style meals, DIY “stations” give your guests the option of customizing their plates, which double as a fun opportunity for them to get creative. This could be a waffle bar, omelet station, or a porridge bar with allergen-free staples like dairy-free butter, egg substitutes, and gluten-free oats.
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“Oats are naturally gluten-free, but they are grown in an environment that also sometimes grows wheat,” says Symons. “That said, you can purchase oats that are specifically labeled as gluten-free—making them a pretty easy allergy-friendly food.”
A customizable bar gets your guests engaged and participating in the experience, making an inclusive meal naturally fun.
5. Label your dishes
If you or a guest have a food allergy, it’s best to simply create your brunch menu around that allergy—but if an allergen must be present, just label any dishes that contain common allergens. It takes the guesswork away from the brunchers, and also gives you peace-of-mind without having to over-explain every dish multiple times.
“That way, they know anything unmarked is fair game instead of having to search for safe items,” says Lonsdale. “If a seating chart is involved, seating guests with similar allergies together makes serving easier.”
Another option is to label everything, so those who have allergens don’t feel singled out—and those who don’t have allergies are enticed to try new things. “I like it being more collaborative and more inclusive in that way,” says Symons. “Because if you have a food allergy, you might feel like you're the odd one out.”
Recipe: Socca With Smoked Salmon & Greens
Lonsdale offers an easy foray into socca—a savory pancake of sorts, originally from Nice, France. “Its appeal is undoubtedly its crispy edges and custardy center,” says Lonsdale. “The simplicity makes this recipe easy to center a brunch around, best served on a table crowded with delightful sides and toppings to suit everyone's preferences.”
Quick tip: Remember to start the night before so the batter can rest!
Serves: 4
Ingredients:
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1 cup chickpea flour
½ teaspoon ground cumin
½ teaspoon Kosher salt, plus more to taste
Freshly ground black pepper, to taste
¼ cup olive oil, divided, plus more for dressing the salad
4 ounces tender salad greens
½ medium red onion, thinly sliced
2 tablespoons fresh lemon juice
8 ounces smoked salmon
Fresh dill and (dairy-free) sour cream, for serving
Steps:
1.
In a medium bowl, whisk together the chickpea flour, 1½ cups of water, cumin, and ½ teaspoon salt. The batter will be very thin and have a consistency similar to whole milk. Cover and allow the batter to rest overnight.
1.
Place a 10-inch cast-iron skillet in the oven and heat to 475°F. Whisk 2 tablespoons of olive oil into the batter. Remove the hot skillet from the oven and add the remaining oil, swirling to coat the bottom of the pan. Add the batter and bake for 20 to 25 minutes, or until the socca turns a deep golden brown.
1.
While the socca bakes, dress the greens: In a large bowl, toss the greens and red onion with lemon juice, olive oil, and salt and pepper to taste.
1.
Remove from the oven and let the socca rest for 5 minutes, or until it firms up slightly. Transfer the socca to a cutting board and slice into 8 wedges. Sprinkle with fresh dill and serve with the salad, smoked salmon, dill, and sour cream.
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Pickling is one of the greatest culinary tricks of all time. And honestly, as a dietitian, I can’t recommend it enough. It doesn’t just give your veggies a new lease on life—it turns them into tangy little nutritional powerhouses, fending off food waste and spicing up your meals all at once. What’s not to love?
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If you aren’t on the pickling train yet, soon you will be. So if you aren’t ready to invest in some pickling jars, consider yourself warned.
What is pickling?
For the uninitiated, pickling is a preservation process—which can be traced back to 2400 BCE—that involves soaking vegetables in a solution of vinegar, water, salt, and sometimes sugar and spices. While traditional pickling uses fermentation (as seen in sauerkraut or kimchi), and long-standing canning practices, quick pickling—aka the way I like to pickle at home—requires little more than your fridge and a jar. The result? Crisp, tangy veggies that can outlast an apocalypse (okay, not exactly, but a bit longer than their fresh, un-pickled counterparts).
The extended shelf life of pickled vegetables comes down to the acidity of the vinegar and the salt content, which create an environment that’s hostile to both bacteria and spoilage. This preservation method allows pickled foods to stay safe to eat for weeks or even months (depending on your method), making it a practical and delicious way to enjoy your favorite veggies over time.
What foods can you pickle?
Cucumbers may rule the pickling kingdom, but pretty much any veggie can be pickled. Got cauliflower florets hanging out in your crisper? Toss them in. Radishes feeling a little soft? Brine ‘em up. Even veggies you might not think of—like asparagus or jalapeños—can benefit from a little pickling TLC. The possibilities are endless (and delicious). P.S.: You can pickle foods beyond veggies too. I am partial to pickled figs and shrimp, myself.
Adding pickled veggies to your meals is like sprinkling a magic dust of zing and crunch. They’re perfect as a side, topping, or snack—and they fool everyone into thinking you’re a kitchen master. Pickled onions on a taco? *Chef’s kiss*. Pickled carrots in a salad? Instant pop of flavor and texture.
Are pickled vegetables good for you?
Here’s where it gets even better. Beyond their long fridge life and addictive tang, pickled vegetables can actually provide health benefits. The vinegar used in pickling has been shown to help with blood sugar management by slowing the absorption of carbs (a win for those watching their glucose levels), but more data is needed to confirm this. Plus, you’re still getting a good dose of vitamins, fiber, and antioxidants from the vegetables themselves. And since most Americans are missing the mark when it comes to their daily fiber intake, adding some pickled veggies to your dish can be an important addition to help bridge the gap.
Here’s the tea on food waste in America—nearly 40% of food produced goes uneaten. But here’s the thing, your fridge doesn’t have to contribute to that statistic. That leftover half a head of cabbage or those almost-too-soft carrots don’t have to meet a premature death in your trash can.
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Pickling quickly turns “this is starting to look iffy” veggies into “I can’t wait to snack on this” noshes that you can keep in your fridge all week. It’s a simple way to extend the life of your food and reduce waste—plus, you get to feel like an eco-conscious culinary genius while you’re at it.
How to start pickling at home
If you’ve read this far and aren’t already raiding your kitchen for jars and vinegar, consider this your invitation to jump in. Start small. A quick refrigerator pickle recipe can take as little as 10 minutes of effort. Grab some vinegar, experiment with spices (mustard seeds? black peppercorns? chili flakes?), and slice up any veggie that needs saving.
Pickling isn’t just a recipe—it’s a mindset. It’s about celebrating your vegetables, reducing waste, getting to enjoy out-of-season veggies whenever you want, and inviting a little extra zing onto your plate.
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