Grape-alicious Texas mountain laurel spring
It’s a banner spring for Texas mountain laurels. The scent of grape Kool-Aid from their gorgeous, wisteria-like flowers sweetens the air.… Read More
The post Grape-alicious Texas mountain laurel spring appeared first on Digging.
March 09, 2026
The sweet scent of grape Kool-Aid fills the air when Texas mountain laurel (Dermatophyllum secundiflorum, formerly Sophora secundiflora) starts blooming in March. Last year, a late freeze robbed Austin of our native tree’s wisteria-like blossoms. But what a show we’re getting this year. Everyone is talking about it.
During this banner bloom season for Texas mountain laurel, the cascading purple flowers have been wowing me across the city. I’ve been stopped in my tracks on walks, in my own garden, and while trudging across prosaic parking lots. Here are a few of my favorite mountain laurel moments over the past week.
Texas mountain laurels at BookPeople
Last Tuesday, after catching Lucinda Williams at Waterloo Records, I walked over to BookPeople, a beloved indie bookstore (where I was happy to see numerous copies of my book Gardens of Texas for sale!). In the parking lot, this glorious sight greeted me: clusters of big old Texas mountain laurels in full bloom.
Sweet grapey goodness in each sniff
Shazam!
Texas mountain laurel at home
A couple days later, Texas mountain laurels in my own garden started blooming, including this one grown by my daughter from seed when she was in 5th grade. Look how tall it is now!
This tree lost half its mass during the 2023 ice storm, when a big live oak limb fell and broke half of it. But it rallied and recovered, and now it’s gorgeous in bloom again.
I wish I could share the fragrance with you.
Grape bubble-gum scent, wisteria-like flowers, and glossy evergreen leaves — what a combo. What’s more, Texas mountain laurel is practically bulletproof, even in our hot, droughty summers. All it asks for is good drainage and sun for best flowering.
Texas mountain laurel on my walk
On a neighborhood walk, I admired this beautiful mountain laurel against the crosshatched trunk of a Texas palmetto.
An iconic Texas-native combo
Texas mountain laurels near First Light Books
On Friday I popped into First Light Books in Austin’s Hyde Park neighborhood…
…where I was delighted to find Gardens of Texas for the first time. I offered to sign their stock, so there are currently a few autographed copies on the shelves.
Outside, I caught the telltale fragrance of grape Kool-Aid and spotted a bonanza of Texas mountain laurels catty-corner from the bookstore. At least six big old trees screen a house at the intersection, every one in purple bloom, and they are giants!
How could anyone just drive by?
I walked up and down the block, stopping to smell each one. I hope the owners of the house don’t mind the flower paparazzi right now.
It was easy to admire and smell them from the public sidewalk, so I don’t think I made a nuisance of myself.
Ka-pow!
I couldn’t get enough of them.
Even the sidewalk is wearing their purple flowers.
Bees love the flowers too, so you have to be cautious when leaning in for a sniff. I think these black-bodied bees are carpenter bees.
Zoom!
A few more
It was hard to tear myself away.
A last sniff and look. Texas mountain laurel season may be coming to an end soon, but what a fantastic season it’s been.
I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!
__________________________
Digging Deeper
My new book, Gardens of Texas: Visions of Resilience from the Lone Star State, is here! Find it on Amazon, other online book sellers, and in stores everywhere. It’s for anyone who loves gardens or the natural beauty of Texas. More info here.
Come see me on tour! I’ll be speaking and hosting book events across Texas this spring to celebrate the release of Gardens of Texas. Join me to learn, get inspired, and say hello!
Learn about garden design and ecology at Garden Spark! I organize in-person talks by designers, landscape architects, authors, and gardeners a few times a year in Austin. Subscribe to Garden Spark by clicking here to email — subject line: SUBSCRIBE.
All material © 2026 by Pam Penick for Digging. Unauthorized reproduction prohibited.
The post Grape-alicious Texas mountain laurel spring appeared first on Digging.
Airport Food Survival Guide: What to Grab at the Gate
![Airport Food Survival Guide]()
Dietitians share their top 6 airport snack picks with protein, fiber, and balanced nutrition. Make better choices while traveling.
The post Airport Food Survival Guide: What to Grab at the Gate appeared first on MyFitnessPal Blog.
![Airport Food Survival Guide]()
Air travel comes with enough stress, and finding good food at the airport shouldn’t add to it. Between early morning departures, unexpected delays, and limited meal options, finding good airport snacks can feel like a challenge.
So we asked our registered dietitians what their go-to options look like, and built this list from there.
Airport Snacks: Dietitian-Reviewed Picks
Chobani Greek Yogurt
Nutrition at a glance: 12g protein, 15g carbs, 0g fat per 5.3oz container. (2)
Greek yogurt is a quick option before boarding. It is a solid choice when your flight gets delayed or meal service is hours away.
“I prefer early morning flights, so if I’m not feeling up to or lacking the time for a complete breakfast at home before I make it to the airport—grabbing a yogurt is an easy way to get protein, live and active cultures, and calcium into my diet, in an easy-to-eat pre-portioned package,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition. (2)
Why it works for air travel: You’re probably wondering if you can bring Greek yogurt through TSA. The answer is yes! It is TSA approved if it’s 3.4oz (100ml) or less. (3) So, pre-portion it for an easy, no-prep snack you can eat at the gate or once you’re in your seat.
KIND Bar Dark Chocolate Nuts & Sea Salt
Nutrition at a glance: 6g protein, 7g fiber, 4g added sugar per bar. (4)
If airport shopping always ends in chocolate, this bar gives you a more nutritious solution. That’s because the combination of nuts and dark chocolate provides both protein and fiber. (5,6)
“This serves both the salty and sweet craving, without too much of either, and is also really filling. I find if I’m getting hungry on a flight, this is the perfect option to hold me over until I can get off the plane and get something more substantial to eat,” says Stephanie Saletta, MS, RD, MyFitnessPal Sr. Lead Nutrition Scientist. (4)
Why it works for air travel: This bar is an excellent choice when seeking airplane snacks that are easy to take on the go. The protein and fiber content helps keep you feeling full – even on long travel days. (1,7)
Archer Original Beef Jerky
Nutrition at a glance: 9g protein, 6g carbs, 4g sugar per 1oz serving. (8)
Beef jerky is one of the best snacks for portable protein. If meal service isn’t available—or doesn’t sound good—jerky is a good option to keep within reach.
“This is a quick and easy way to get protein, calories, and some iron. Protein can help keep you feeling full while giving your muscles what they need to build and sustain lean tissue,” says Brookell White, RD, MyFitnessPal Registered Dietitian. (8,9,10).
Why it works for air travel: Jerky is compact, mess-free, and easy to pack in a carry-on.
Pro tip: Balance this snack out by eating it with some fruit, veggies, nuts and/or cheese. You can even put a fun spin on it and make your own charcuterie plate! Find these snacks at the airport or grab them before you leave to save a bit of money.
Sabra Smart Snackers Classic Hummus with Pretzels
Nutrition at a glance: 10g protein, 7g fiber, 45g carbs per pack. (11)
It’s the perfect balance of creamy and crunchy, making it a snack that hits the spot anytime.
“Hummus and pretzel chips is one of my favorite snacks both while traveling and at home! This pre-portioned pack makes it easy to throw in your bag for travel, and has 10g of protein and a whopping 7g of fiber,” says Emily Sullivan, RD, MyFitnessPal Registered Dietitian. (11)
Why it works for air travel: Unlike DIY versions, these are pre-packaged for convenience, which means you don’t need to carry multiple containers to enjoy the classic combo.
RXBAR Peanut Butter Chocolate
Nutrition at a glance: 12g protein, 4g fiber, 0g added sugar per bar. (12)
If you want a fast, sweet treat that satisfies your craving while you’re traveling, RXBARs fit the bill, with simple ingredients and a good amount of protein. (12)
“When I am flying, I am typically carrying a lot of stuff, so I prefer something quick that I can unwrap and eat without needing extra time or hands to do so. RXBARs are perfect for a quick well-balanced snack when you can’t get to (or don’t have time for) fresher options,” says Joanna Gregg, RD, MyFitnessPal Registered Dietitian.
“I love that they have 12g protein without added sugar like some of the other bars out there. Peanut butter chocolate is my favorite flavor that I think has the best texture of all the RXBARs,” Gregg added. (12)
Why it works for air travel: These high-protein snack bars are easy to unwrap and eat one-handed while handling your luggage.
Wonderful Pistachios In-Shell Salt & Pepper
Nutrition at a glance: 6g protein, 3g fiber, 13g fat per ¼ cup (28g) serving . (13)
Pistachios are the perfect snack to calm your travel-stress fidgeting and keep you full while you wait.
“When I’m travelling, I like grabbing a bag of pistachios at the airport. They’re easy to stash in my carry-on, and their fiber and protein help keep me full,” says Katherine Basbaum, RD, MyFitnessPal Registered Dietitian. (13,1,7)
“I usually go for Salt & Pepper In-Shell Pistachios from Wonderful, but any brand works. The in-shell nuts keep my hands busy and slow me down so I don’t eat them too quickly while I’m waiting at the gate or sitting on the plane.”
Why it works for air travel: Pistachios in the shell are an easy grab when you want something crunchy and enjoyable. And if you’re not a fan of pistachios, other nuts work well too. Look for options with simple ingredients—ideally just plain nuts or lightly salted.
Frequently Asked Questions (FAQs)
- What if I can’t find these specific brands at my airport?
Look for similar nutritional profiles. Most airports carry Greek yogurt, protein bars, nuts, and jerky. Just read the labels to find options with the best balance of key nutrients like protein and fiber with the lowest added sugar content.
- What snacks can I pack from home to bring through security?
Solid foods like nuts, protein bars, jerky, and crackers are allowed through TSA security. Liquids and gels (including yogurt, hummus, and nut butters) must be 3.4 ounces or less, or purchased after security. (3)
- How can I pack food for a flight so it stays organized and mess-free?
Use small containers, reusable snack bags, or pre-portioned packs to keep different items separate and prevent crushing. Items like nuts, granola clusters, dried fruit, or individually wrapped bars are naturally durable and easy to grab on the go.
Bottom Line
Finding nutritious options at airports is possible with these six dietitian-approved picks.
The key to successful airport eating is balancing protein with fiber and choosing options that work within travel constraints, such as being easy to eat on the go, as well as being TSA-compliant (if you’re pre-packing your snacks).
To stay on track while traveling, log your snacks in MyFitnessPal as you go. The barcode scanner makes it easy to track airport finds in seconds, helping you stay aware of what you’re eating without adding stress to your travel day.
The post Airport Food Survival Guide: What to Grab at the Gate appeared first on MyFitnessPal Blog.
Austin homes on 2026 Tribeza Interiors Tour, Part 4: Chateau Chloe
The wonderfully wild Chateau Chloe, seen on the Tribeza Interiors Tour, is a fantasia of botanical wallpaper, art, and irreverence.… Read More
The post Austin homes on 2026 Tribeza Interiors Tour, Part 4: Chateau Chloe appeared first on Digging.
March 06, 2026
Today is Part 5 (and the conclusion) of my coverage of the 2026 Tribeza Interiors Tour, which showcased the work of interior designers in private homes across Austin. Today I’m focusing on the BANDD/DESIGN house in south Austin.
BANDD/DESIGN – Woodland Ave
“BANDD/DESIGN…highlights a colorful new custom build with 360 Degree Construction and Pavonetti Architecture. Designed to capture the spirit and charm of New Orleans, the home is a playful mix of color and custom features. Standout spaces include a music room, a cigar lounge and an apothecary, all thoughtfully layered to feel maximalist without feeling crowded. It is Sara’s fourth time on the Interiors Tour, a testament to her eye for distinctive, character-filled design.”
From Tribeza
Let’s start in the heart of the home: a purple-walled dining room with William Morris wallpaper backing built-in shelving. It’s the same wallpaper, in a different colorway, as in the Studio Burgoon powder bath. It’s interesting to see which particular design elements pop up in multiple houses on the tour.
What I most appreciate about this room is how rich color and pattern — plus the oversized chandelier with leaf-like tiers — create coziness in a large space. The open-plan dining room overlooks, via two arched doorways, a den with an angled fireplace wall.
The moody blue den, with midnight-blue walls, ceiling, and sofa
Plus a tiger chair
A mint-blue kitchen gets drama from black appliances, range hood, and tile.
The pantry is nicely organized. I came home feeling inspired to organize my own, but haven’t of course.
A powder bath features Rifle Paper Co. Woodland wallpaper. The black-and-white pinwheel flooring from the dining room continues in here.
Goth accents like this skull art appear throughout the home, mixed with botanicals. It has a little Terrorium energy.
The front room, painted black with a Milky Way ceiling, serves as a music room.
In a bathroom, framed “American Kaiju” prints by artist Rob Ozborne — “Cocka Doodle Doom,” “Boom Bat,” “King Dillo” — made me laugh.
A Virgin of Guadalupe sconce lights the doorway.
African textiles in a front bedroom
In another bathroom, Scalamandre’s Serengeti Green Zebra Safari wallpaper is a classic touch. Cafe curtains too — a tour theme.
Whenever I see these zebras dodging whizzing arrows, I always think, Run faster!
Upstairs, a four-poster bed dressed in purple lies under a vaulted ceiling…
…where fantastical winged lynxes romp. This is Emma J Shipley’s Lynx wallpaper.
I believe this is the accompanying bathroom, with graphic mosaic tile and moody floral wallpaper — House of Hackney’s Opia. I saw this same wallpaper at Chateau Chloe.
Here it’s accented with midnight-blue trim. At Chateau Chloe, it’s paired with seafoam green trim. Both are pretty. Which is your favorite?
A wraparound porch on the top floor leads to a man cave known as the cigar lounge. Maison C’s Coven wallpaper on the ceiling adds a feminine — and witchy — element.
I’d last seen the Coven wallpaper in an Amity Worrel-designed home on a previous tour.
The back house was open too, and inside was an apothecary room with shelves and shelves of herbs — a she-shed with good-witch energy.
This concludes my recap of the 2026 Tribeza Interiors Tour. For a look back at Part 4 featuring Chateau Chloe, click here.
Heading to Temple
A quick note to say on Saturday I’m heading to Temple to speak at the Spring Garden Forum by the Bell County Master Gardener Association. I’ll be the first speaker of the day, talking about the resilient, Texas-tough gardens featured in Gardens of Texas. I’ll have books for sale and signing before and after the talk. If you’re in the area, I hope you’ll join me!
March 7, 9:45 to 10:45 am – Temple
The Spring Garden Forum is a one-day gathering for people who garden in Central Texas. The forum brings together experienced, well-respected speakers to talk about the things we’re all dealing with here: weather extremes, soil health, native plants, and how gardens fit into the larger ecosystem around us. The focus is on practical ideas, shared experience, and thoughtful discussion, all rooted in our local conditions. Cost: $45 for the day-long event with 4 speakers, including lunch. Register here.
I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!
__________________________
Digging Deeper
My new book, Gardens of Texas: Visions of Resilience from the Lone Star State, is here! Find it on Amazon, other online book sellers, and in stores everywhere. It’s for anyone who loves gardens or the natural beauty of Texas. More info here.
Come see me on tour! I’ll be speaking and hosting book events across Texas this spring to celebrate the release of Gardens of Texas. Join me to learn, get inspired, and say hello!
Learn about garden design and ecology at Garden Spark! I organize in-person talks by designers, landscape architects, authors, and gardeners a few times a year in Austin. Subscribe to Garden Spark by clicking here to email — subject line: SUBSCRIBE.
All material © 2026 by Pam Penick for Digging. Unauthorized reproduction prohibited.
The post Austin homes on 2026 Tribeza Interiors Tour, Part 5 appeared first on Digging.
Austin homes on 2026 Tribeza Interiors Tour, Part 5
The heart of this BANDD/DESIGN home is a purple-walled dining room with William Morris wallpaper on built-in shelving.… Read More
The post Austin homes on 2026 Tribeza Interiors Tour, Part 5 appeared first on Digging.
March 06, 2026
Today is Part 5 (and the conclusion) of my coverage of the 2026 Tribeza Interiors Tour, which showcased the work of interior designers in private homes across Austin. Today I’m focusing on the BANDD/DESIGN house in south Austin.
BANDD/DESIGN – Woodland Ave
“BANDD/DESIGN…highlights a colorful new custom build with 360 Degree Construction and Pavonetti Architecture. Designed to capture the spirit and charm of New Orleans, the home is a playful mix of color and custom features. Standout spaces include a music room, a cigar lounge and an apothecary, all thoughtfully layered to feel maximalist without feeling crowded. It is Sara’s fourth time on the Interiors Tour, a testament to her eye for distinctive, character-filled design.”
From Tribeza
Let’s start in the heart of the home: a purple-walled dining room with William Morris wallpaper backing built-in shelving. It’s the same wallpaper, in a different colorway, as in the Studio Burgoon powder bath. It’s interesting to see which particular design elements pop up in multiple houses on the tour.
What I most appreciate about this room is how rich color and pattern — plus the oversized chandelier with leaf-like tiers — create coziness in a large space. The open-plan dining room overlooks, via two arched doorways, a den with an angled fireplace wall.
The moody blue den, with midnight-blue walls, ceiling, and sofa
Plus a tiger chair
A mint-blue kitchen gets drama from black appliances, range hood, and tile.
The pantry is nicely organized. I came home feeling inspired to organize my own, but haven’t of course.
A powder bath features Rifle Paper Co. Woodland wallpaper. The black-and-white pinwheel flooring from the dining room continues in here.
Goth accents like this skull art appear throughout the home, mixed with botanicals. It has a little Terrorium energy.
The front room, painted black with a Milky Way ceiling, serves as a music room.
In a bathroom, framed “American Kaiju” prints by artist Rob Ozborne — “Cocka Doodle Doom,” “Boom Bat,” “King Dillo” — made me laugh.
A Virgin of Guadalupe sconce lights the doorway.
African textiles in a front bedroom
In another bathroom, Scalamandre’s Serengeti Green Zebra Safari wallpaper is a classic touch. Cafe curtains too — a tour theme.
Whenever I see these zebras dodging whizzing arrows, I always think, Run faster!
Upstairs, a four-poster bed dressed in purple lies under a vaulted ceiling…
…where fantastical winged lynxes romp. This is Emma J Shipley’s Lynx wallpaper.
I believe this is the accompanying bathroom, with graphic mosaic tile and moody floral wallpaper — House of Hackney’s Opia. I saw this same wallpaper at Chateau Chloe.
Here it’s accented with midnight-blue trim. At Chateau Chloe, it’s paired with seafoam green trim. Both are pretty. Which is your favorite?
A wraparound porch on the top floor leads to a man cave known as the cigar lounge. Maison C’s Coven wallpaper on the ceiling adds a feminine — and witchy — element.
I’d last seen the Coven wallpaper in an Amity Worrel-designed home on a previous tour.
The back house was open too, and inside was an apothecary room with shelves and shelves of herbs — a she-shed with good-witch energy.
This concludes my recap of the 2026 Tribeza Interiors Tour. For a look back at Part 4 featuring Chateau Chloe, click here.
Heading to Temple
A quick note to say on Saturday I’m heading to Temple to speak at the Spring Garden Forum by the Bell County Master Gardener Association. I’ll be the first speaker of the day, talking about the resilient, Texas-tough gardens featured in Gardens of Texas. I’ll have books for sale and signing before and after the talk. If you’re in the area, I hope you’ll join me!
March 7, 9:45 to 10:45 am – Temple
The Spring Garden Forum is a one-day gathering for people who garden in Central Texas. The forum brings together experienced, well-respected speakers to talk about the things we’re all dealing with here: weather extremes, soil health, native plants, and how gardens fit into the larger ecosystem around us. The focus is on practical ideas, shared experience, and thoughtful discussion, all rooted in our local conditions. Cost: $45 for the day-long event with 4 speakers, including lunch. Register here.
I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!
__________________________
Digging Deeper
My new book, Gardens of Texas: Visions of Resilience from the Lone Star State, is here! Find it on Amazon, other online book sellers, and in stores everywhere. It’s for anyone who loves gardens or the natural beauty of Texas. More info here.
Come see me on tour! I’ll be speaking and hosting book events across Texas this spring to celebrate the release of Gardens of Texas. Join me to learn, get inspired, and say hello!
Learn about garden design and ecology at Garden Spark! I organize in-person talks by designers, landscape architects, authors, and gardeners a few times a year in Austin. Subscribe to Garden Spark by clicking here to email — subject line: SUBSCRIBE.
All material © 2026 by Pam Penick for Digging. Unauthorized reproduction prohibited.
The post Austin homes on 2026 Tribeza Interiors Tour, Part 5 appeared first on Digging.
Turkey-Stuffed Bell Peppers – 2026-03-06 13:31:45
Ground turkey substitutes for beef nicely in these stuffed peppers that can serve as a light dinner, satisfying lunch or side dish.
The post Turkey-Stuffed Bell Peppers appeared first on MyFitnessPal Blog.
Ground turkey substitutes for beef nicely in these stuffed peppers that can serve as a light dinner, satisfying lunch or side dish. With 345 calories and 33 grams of protein this is one high-protein dish.
Active time: 15 minutes Total time: 45 minutes
Easy Turkey-Stuffed Peppers
Ingredients:
- aria-level=”1″> style=”font-weight: 400;”>1 tbsp olive oil
- aria-level=”1″> style=”font-weight: 400;”>1 lb (450g) lean ground turkey
- aria-level=”1″> style=”font-weight: 400;”>1 yellow onion, diced
- aria-level=”1″> style=”font-weight: 400;”>1/2 tsp salt
- aria-level=”1″> style=”font-weight: 400;”>1/4 tsp black pepper
- aria-level=”1″> style=”font-weight: 400;”>1 cup (195g) brown rice, cooked
- aria-level=”1″> style=”font-weight: 400;”>1 15-oz. can (445g) Italian-seasoned diced tomatoes
- aria-level=”1″> style=”font-weight: 400;”>4 bell peppers (any color), seeds and tops removed
- aria-level=”1″> style=”font-weight: 400;”>1/2 cup (57g) cheddar cheese, shredded
Directions:
Preheat the oven to 375°F (190ºC).
Heat a large skillet over medium-high heat. Once hot, add the oil. When the oil is hot, add the turkey and onion, season with salt and pepper and cook over medium-high heat until the turkey is browned and cooked through to an internal temperature of 165°F, about 7 minutes. Add brown rice and tomatoes and cook, stirring frequently, until the water from the tomatoes has cooked off, about 3 minutes.
Divide mixture evenly between bell peppers and place in a square baking dish. Cover with foil and bake for 25 minutes. Remove foil, top with cheese and bake until cheese is melted, about 5 minutes.
Serves: 4 | Serving Size: 1 stuffed bell pepper
Nutrition (per serving): Calories: 345; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 1g; Cholesterol: 74mg; Sodium: 622mg; Carbohydrate: 26g; Dietary Fiber: 5g; Sugar: 8g; Protein: 33g
Nutrition Bonus: Vitamin D: 1%; Calcium: 14%; Iron: 11%; Potassium: 525 mg; Vitamin C: 197%
Originally published November 13, 2017, Updated February 2026
The post Turkey-Stuffed Bell Peppers appeared first on MyFitnessPal Blog.
One-Pot Vegan Farro Jambalaya – 2026-03-06 13:31:45
The Louisiana classic gets a whole-grain spin by swapping out rice in favor of farro and is loaded with protein and fiber.
The post <a href=”https://blog.myfitnesspal.com/one-pot-vegan-farro-jambalaya/”>One-Pot Vegan Farro Jambalayaa> appeared first on <a href=”https://blog.myfitnesspal.com”>MyFitnessPal Bloga>.
an style=”font-weight: 400;”>The Louisiana classic gets a whole-grain spin by swapping out rice in favor of farro. an><a href=”https://fdc.nal.usda.gov/food-details/2710828/attributes”>an style=”font-weight: 400;”>Farroan>a>an style=”font-weight: 400;”> is a great grain option for vegetarians because it contains about 6 grams of protein per 1/4 cup, plus 3 grams of fiber. Vegan sausages add hearty texture and robust flavor to this easy dinner. You’ll find them near the tofu in the grocery store, usually in a refrigerated part of the produce section.an>
Active Time: an style=”font-weight: 400;”>15 minutes an>Total Time: an style=”font-weight: 400;”>30 minutesan>
One-Pot Vegan Farro Jambalaya
Ingredients
- aria-level=”1″>an style=”font-weight: 400;”>1 tbsp olive oilan>
- aria-level=”1″>an style=”font-weight: 400;”>1 yellow onion, dicedan>
- aria-level=”1″>an style=”font-weight: 400;”>1 green bell pepper, dicedan>
- aria-level=”1″>an style=”font-weight: 400;”>4 cloves garlic, mincedan>
- aria-level=”1″>an style=”font-weight: 400;”>1 cup (180g) farro, dryan>
- aria-level=”1″>an style=”font-weight: 400;”>2 tsp paprikaan>
- aria-level=”1″>an style=”font-weight: 400;”>1/2 tsp kosher saltan>
- aria-level=”1″>an style=”font-weight: 400;”>1/2 tsp dried oreganoan>
- aria-level=”1″>an style=”font-weight: 400;”>1/4 tsp cayenne pepperan>
- aria-level=”1″>an style=”font-weight: 400;”>1 1/3 cups (320g) low-sodium vegetable stockan>
- aria-level=”1″>an style=”font-weight: 400;”>1 (14.5 oz./411 g) can no-salt-added diced tomatoes, undrainedan>
- aria-level=”1″>an style=”font-weight: 400;”>2 bay leavesan>
- aria-level=”1″>an style=”font-weight: 400;”>2 plant-based Italian sausages, thinly slicedan>
- aria-level=”1″>an style=”font-weight: 400;”>1/4 cup green onions, thinly slicedan>
Directions
an style=”font-weight: 400;”>Heat a large skillet over medium heat. Add the oil and when hot, add onion, bell pepper. Cook until the onion and bell pepper are soft, stirring occasionally, about 4 minutes. Add the garlic and cook until fragrant, about 30 seconds. Add farro, paprika, salt, oregano and cayenne pepper. Cook, stirring constantly, until the spices and farro are lightly toasted, about 1 minute.an>
an style=”font-weight: 400;”>Add vegetable stock, tomatoes and bay leaves; bring to a boil over high heat. Reduce heat to medium-low, cover, and simmer until most of the liquid is absorbed and farro is chewy-tender, about 15 minutes. <a href=”https://c1bea9lazcp2ogo3qm6iu5wjqw.hop.clickbank.net”>Stira> in sausages; cover and cook until the sausages are thoroughly hea
A Simple Guide on What to Eat Before and After a Workout – 2026-03-06 13:31:45
Discover how to eat before and after a workout, including the best foods for fueling your body to support energy, recovery and your fitness.
The post A Simple Guide on What to Eat Before and After a Workout appeared first on MyFitnessPal Blog.
What you should eat before and after a workout is one of the most hotly debated topics in fitness. Some influencers swear by fasted exercise, claiming that skipping pre-workout fuel leads to better fat burn and metabolic benefits. Others argue that pairing carbohydrates with a bit of protein is the key to getting more out of every sweat session. So, who’s actually right?
The science is. Research consistently shows that fueling your body both before and after exercise supports better performance, muscle growth, and recovery (1,2,8). In this article, we’ll break down why pre- and post-workout nutrition matters. Plus, we’ll share practical examples of what to eat before and after you train so you can make the most of your workouts.
Why Eating Around Workouts Matters
Think of your body like a car; food is the fuel that keeps it running (3). Just as you wouldn’t set out on a road trip without gas in the tank, heading into a workout without proper nourishment can leave you running on empty.
The same idea applies to post-workout nutrition. On a long road trip, you wouldn’t expect your car to make it home without refueling along the way. Your body works the same way; after a workout, it needs to be “topped off” with the right fuel to recover, rebuild muscle, and be ready for what’s next (2). When your body is well fueled, it performs better and recovers more efficiently (1,2,8).
MyFitnessPal dietitian Joanna Gregg shares, “Food doesn’t just provide immediate energy in the form of glucose to power your workout; it also supplies the building blocks your muscles need to repair and rebuild afterward (1,2,4).” That’s why both pre- and post-workout n
Shawarma-Spiced Chickpea Bowls – 2026-03-06 13:31:44
The spiced chickpeas are piled onto a bed of lemony, salted yogurt, along with fresh produce resulting in a vegetarian meal packed with fiber.
The post Shawarma-Spiced Chickpea Bowls appeared first on MyFitnessPal Blog.
style=”font-weight: 400;”>Robust spices toasted with canned chickpeas form the anchor of this quick lunch. The spiced chickpeas are piled onto a bed of lemony, salted yogurt, along with tomato, cucumber and avocado. The result is a filling vegetarian meal packed with fiber.
style=”font-weight: 400;”>RD Tip: Chickpeas are a good source of fiber and protein. In fact, this recipe provides 48% of the daily fiber recommendations for women and 32% of daily fiber for men (style=”font-weight: 400;”>1style=”font-weight: 400;”>).
Active time:style=”font-weight: 400;”> 10 minutes Total time:style=”font-weight: 400;”> 20 minutes
Shawarma-Spiced Chickpea Bowl Recipe
Ingredients
- style=”font-weight: 400;” aria-level=”1″>style=”font-weight: 400;”>2 tsp olive oil
- style=”font-weight: 400;” aria-level=”1″>style=”font-weight: 400;”>1/2 tsp ground cumin
- style=”font-weight: 400;” aria-level=”1″>style=”font-weight: 400;”>1/2 tsp garlic powder
- style=”font-weight: 400;” aria-level=”1″>style=”font-weight: 400;”>1/2 tsp smoked paprika
- style=”font-weight: 400;” aria-level=”1″>style=”font-weight: 400;”>1/4 tsp ground turmeric
- style=”font-weight: 400;” aria-level=”1″>style=”font-weight: 400;”>1 (16-oz./454g) can low-sodium chickpeas, rinsed and drained
- style=”font-weight: 400;” aria-level=”1″>style=”font-weight: 400;”>3/4 cup plain 0% Greek yogurt
- style=”font-weight: 400;” aria-level=”1″>style=”font-weight: 400;”>1 tbsp fresh lemon juice
- style=”font-weight: 400;” aria-level=”1″>style=”font-weight: 400;”>1/2 tsp kosher salt, divided
- style=”font-weight: 400;” aria-level=”1″>style=”font-weight: 400;”>1/4 tsp black pepper
- style=”font-weight: 400;” aria-level=”1″>style=”font-weight: 400;”>1 cup tomato, diced
- style=”font-weight: 400;” aria-level=”1″>style=”font-weight: 400;”>1 English cucumber, diced
- style=”font-weight: 400;” aria-level=”1″>style=”font-weight: 400;”>1/2 medium avocado, peeled, pitted and diced
Directions
style=”font-weight: 400;”>Heat a medium skillet over medium heat. Add oil to the pan and swirl to coat. Stir in cumin, garlic powder, paprika and turmeric and cook for 30 seconds. Add chickpeas to pan; cook until lightly toasted, stirring frequently, about 5 minutes.
style=”font-weight: 400;”>Meanwhile, in a small bowl, combine yogurt, lemon juice, 1/4 tsp salt and pepper. In a medium bowl, combine tomato, cucumber and remaining 1/4 tsp salt.
style=”font-weight: 400;”>Spread about 1/4 cup yogurt mixture onto the bottom of two shallow bowls. Arrange about 3/4 cup chickpeas, 1 cup tomato mixture and half of the avocado into each bowl.
Serves: 2 | S
Shrimp and Radish Tostadas – 2026-03-06 13:31:44
These tostadas have it all — crunchy baked tortillas, creamy black beans, plump lime-pickled shrimp and radishes and a crisp slaw. Even better, it’s ready in less than 30 minutes!
The post Shrimp and Radish Tostadas appeared first on MyFitnessPal Blog.
These tostadas have it all — crunchy baked tortillas, creamy black beans, plump lime-pickled shrimp and radishes and a crisp slaw. Even better, it’s ready in less than 30 minutes!
If you don’t have no salt added canned beans on hand, be sure to rinse them well. This will help to remove up to 50% of the sodium the beans are canned with!
Active time: 15 minutes Total time: 25 minutes
Shrimp and Radish Tostadas
Ingredients
- 8 (6-in/15cm) corn tortillas
- 1/2 tsp salt, divided
- 1 lb (454g) shrimp, peeled and deveined
- 1/4 cup (50g) lime juice
- 5 radishes, thinly sliced
- 2 green onions, thinly sliced
- 1 tsp chili powder
- 1 (15 oz/425g) no salt added canned black beans, rinsed and drained
- 2 cups (115g) bagged coleslaw
- 1/3 cup (82g) plain Greek yogurt
Directions
Preheat the oven to 400°F (204°C). Mist the tortillas on both sides with olive oil cooking spray and arrange in a single layer on a baking sheet. Bake until golden brown on one side, 5 minutes. Flip tortillas and cook on the second side until golden brown and crisp, about 3 minutes. Remove from the oven, sprinkle with a pinch of salt, and set aside.
Place the shrimp in a medium saucepan and cover with cold water. Bring to a boil, reduce heat to low, and simmer until the shrimp curl and are cooked through, 1–3 minutes, depending on the size of the shrimp. Drain well. In a large bowl, combine the shrimp with the remaining salt, lime juice, radishes, green onions and chili powder. Set aside.
Warm up the beans and 1/4 cup (59ml) water in a small saucepan over medium heat until hot, about 4 minutes. Mash with a fork until half of the beans are mashed.
Spread the beans on the tostadas. Top with the shrimp mixture. Put the slaw mix and dollops of the yogurt on top of each tostada and serve immediately.
Serves: 4 | Serving Size: 2 tostadas
Nutrition (per serving): Calories: 362; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 186mg; Sodium: 500mg; Carbohydrate: 50g; Dietary Fiber:
Orchard Chicken Salad Lettuce Wraps – 2026-03-06 13:31:44
Use up leftover chicken with this easy recipe.
The post Orchard Chicken Salad Lettuce Wraps appeared first on MyFitnessPal Blog.
If you have leftover rotisserie chicken or cooked chicken breast, make this high-protein chicken salad as an easy lunch option. Lean shredded chicken is combined with creamy yogurt, crispy apples and sweet grapes for a tasty, tangy combo. For a packable lunch serve this chicken salad between 100% whole grain bread or sub lettuce leaves or a salad for a low carb option.
Active time: 15 min Total time: 15 min
Orchard Chicken Salad Lettuce Wraps
Ingredients
- 1 lb (454 g) cooked chicken breast or rotisserie chicken, shredded (about 4 cups shredded)
- 1/2 medium (75g) red onion, diced
- 1 medium (200g) apple, diced
- 1 cup (100g) grapes, quartered
- ½ cup (60g) slivered almonds
- 2/3 cup (165g) plain 2% fat Greek yogurt
- 2 tbsp freshly squeezed lemon juice, or more to taste
- 1/2 tsp garlic powder
- Salt and pepper, to taste
- 6 medium lettuce leaves
Directions
In a large bowl, combine shredded chicken, red onion, apple, grapes, almonds, Greek yogurt, lemon juice, garlic powder, salt and pepper. Mix until well combined.
Using a 3/4 cup measuring scoop, portion out the chicken salad, serving in lettuce leaves.
Serves: 6 | Serving Size: 3/4 cup (about 5 ounces or 142 grams) + 1 medium lettuce leaf
Nutrition (per serving): Calories: 257; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 2g; Cholesterol: 75mg; Sodium: 333mg; Carbohydrate: 15g; Dietary Fiber: 3g; Sugar: 10g; Protein: 28g
Nutrition Bonus: Potassium: 488mg; Iron: 5%; Vitamin C: 9%; Calcium: 7%
Original Published December 6, 2019; Updated February 2026
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