The Soup Season Conundrum

Let’s be honest: soup is cute, but sometimes it’s just not enough. You slurp through a warm bowl of something brothy, feel content for about 20 minutes, and then…you’re back in the pantry.

Here’s the fix — soups with fiber, protein, and actual digestive support. These upgraded bowls are still cozy, but they also keep you full, help your gut do its thing, and sneak in some skin-supporting nutrients while they’re at it. 

Why Protein and Fiber Are Soup MVPs

Adding protein and fiber to your soup isn’t just about “healthifying” your comfort meal. It’s about giving your body what it actually needs to feel satisfied and energized.

• Protein helps build and repair tissues, supports your metabolism, and keeps cravings in check.
  
• Fiber slows digestion (in a good way), stabilizes blood sugar, and helps you feel full longer.

Together, they balance out the carb-heavy base most soups start with, so you don’t crash an hour later or end up stress-snacking on the couch.

Soup Recipes That Do the Most

Lentil Curry Soup (Protein-Packed + Vegan-Friendly)

Lentils are loaded with plant protein and fiber. Add in anti-inflammatory curry spices, and you’ve got a bowl that supports digestion, immunity, and energy, all in one.

Bonus tip: Top with a swirl of coconut yogurt and a spoonful of hemp hearts for extra creaminess and crunch.

Chicken + Wild Rice Soup (Balanced Comfort Classic)

Wild rice brings an earthy texture along with slow-digesting carbs. Chicken adds lean protein. Carrots, celery, and onion bring in the antioxidants. It’s the soup version of a weighted blanket, and just as comforting.

Pro tip: Toss in frozen kale or spinach toward the end of cooking to sneak in extra micronutrients.

White Bean + Kale Soup (Gut + Glow Hero)

White beans bring fiber, protein, and a creamy texture without needing dairy. Kale adds vitamins A and K, and garlic brings antimicrobial power for immunity.

Try this: Add fennel seed while it simmers for a little digestive support and a subtle licorice note. 

Add This to Your Soup Lineup: Flatter Me

Even a well-balanced soup can sometimes leave you bloated, especially if you’re adding beans, dairy, or fiber-rich ingredients your gut isn’t used to. That’s where Flatter Me steps in.

What It Does:

• Debloats in 30 minutes
• Helps break down fiber, fat, protein, and carbs
  Supports nutrient absorption and smoother digestion
  

Key Ingredients:

• 18 Full-Spectrum Digestive Enzymes to help break down complex meals
• Ginger + Peppermint Leaf for digestive comfort
  Fennel Seed to support nutrient absorption
  

Just take one capsule with your meal. That’s it.

Clinically Proven:

Flatter Me is backed by a placebo-controlled clinical study showing up to 2 inches of reduced bloating in just one use and visible results in 30 minutes.**

Soup Season Q’s, Answered

Q: Can I take Flatter Me with soup?
A: Yes! Just pop one capsule with your soup meal and let it work its magic in the background. If your soup is rich in beans, dairy, or fiber, your gut will thank you.

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Q: Can I add protein powder to my soups too?
A: If you’re making a blended soup, absolutely. Unflavored or savory protein powders (like bone broth-based ones) can sneak in extra protein. Just avoid sweetened flavors, no one wants vanilla chicken.

Q: Is Flatter Me safe for everyday use?
A: Totally. It’s designed to support daily digestion and can be especially helpful with high-fiber or heavier meals.

**Based on a HUM-sponsored placebo-controlled, crossover clinical study of 19 participants who took identical test meals, once with Flatter Me and once with a placebo. Martin-Biggers J. Nutr. Diet. Suppl. 2024.

The post Soup Season, Upgraded: Fiber- and Protein-Rich Soups That Keep You Full for Hours appeared first on HUM Nutrition Blog.

The Healthy Swaps (and Why They Work)

A healthier dessert shouldn’t taste like a compromise. The key is choosing swaps that boost nutrients and enhance flavor and texture (and avoiding ones that take them away). Here’s how this makeover improves the original recipe:

1. Butter → Coconut Oil + Applesauce

Swapping part of the butter with unsweetened applesauce reduces saturated fat and lowers calories, while coconut oil keeps the texture rich and moist. Applesauce offers a lighter, less fatty option, and coconut oil maintains softness, so you still get that indulgent bite—just without the heavy finish.

2. White Flour → Whole Wheat or Oat Flour

Swapping refined flour for whole wheat or oat flour adds fiber, which helps stabilize blood sugar, keeps you satisfied longer, and adds a subtle nuttiness that pairs perfectly with the pecans and chocolate.

3. Cane Sugar → Coconut Sugar + Maple Syrup

Using coconut sugar rather than refined sugar gives you a lower-glycemic sweetener that may reduce a spike in energy (or cravings). Also, adding a touch of maple syrup brings out the pie’s natural sweetness and depth without overwhelming it.

4. Semi-Sweet Chocolate → Dark Chocolate

While you can certainly use semi-sweet chocolate if you prefer a sweeter, creamier flavor, dark chocolate (70% or higher) contains less sugar and more antioxidants, making it richer and more satisfying with fewer additives.

5. Traditional Crust → Whole Wheat or Nut-Based Crust

A whole wheat or nut-based crust provides extra fiber and healthy fats, creating a nutrient-dense base for your filling. The slight toastiness flavor also pairs perfectly with warm cinnamon and roasted nuts.

Healthier Chocolate Pecan Derby Pie Recipe

Ingredients

• 3 large eggs, slightly beaten
• ⅓ cup unsweetened applesauce
• 2 tablespoons coconut oil, melted
• ¾ cup whole wheat flour or oat flour
• ⅓ cup coconut sugar
• 1 ½ tablespoons maple syrup
• 1 tsp cinnamon
• 2 tsp pure vanilla extract
• 1 cup dark chocolate chips (70%+)
• ¾ cup pecans, chopped
• ¾ cup walnuts, chopped
• 1 pre-baked whole wheat or almond flour pie crust
• Optional: unsweetened coconut whipped cream or Greek yogurt for topping

Instructions

1. Preheat oven to 320°F.
2. In a large mixing bowl, whisk together the eggs, applesauce, melted coconut oil, flour, coconut sugar, maple syrup, cinnamon, and vanilla until smooth.
3. Fold in the dark chocolate chips, pecans, and walnuts.
4. Pour the mixture into your prepared crust and spread evenly.
5. Bake the pie for 35 minutes, or until the filling has set and the top is lightly golden.
6. Let cool slightly before serving. Enjoy with a spoonful of Greek yogurt or coconut whipped cream for a creamy, balanced finish.

By giving this Southern favorite a wholesome makeover, you can enjoy a dessert that feels indulgent yet still aligns with your health goals. With mindful ingredients and mindful eating, you can celebrate the season’s sweetness without going overboard. After all, the holidays are about balance, joy, and enjoying what you love in a way that makes you feel good.

The post Healthy Southern Charm: Reese Witherspoon’s Chocolate Pecan Derby Pie Made Guilt-Free With Healthy Swaps appeared first on HUM Nutrition Blog.

And while the original viral version leans sweet, you can easily tweak it to make it more sugar-friendly and gut-healthy. Let’s break down the health benefits of cranberries, how to make this recipe a little better for you, and we’ll show you a step-by-step guide to recreating these TikTok-famous gems at home.

Health Benefits of Cranberries

Cranberries are tiny but pack a powerful nutritional punch. Here’s why they deserve a spot in your holiday diet:

They’re loaded with antioxidants: Cranberries are rich in polyphenols, compounds that help fight inflammation and oxidative stress. This makes them a great seasonal defense system during months when your body could use a little extra love.

Great for urinary tract health: Cranberries contain proanthocyanidins (a natural plant compound), which can help prevent certain bacteria from sticking to the urinary tract lining. When bacteria can’t cling, they’re more easily washed out of the body. 

Naturally low in calories: The tart berries are low-calorie and high-fiber, making them a refreshing treat that doesn’t weigh you down, especially helpful during the marathon of holiday meals.

High in vitamin C: A single cup of cranberries provides a boost of immune-supporting vitamin C, helping your body stay strong through flu season.

How to Make This Recipe Healthier (Without Losing the Fun)

The original TikTok recipe uses soda and plenty of powdered sugar, but you can easily lighten it up without sacrificing sweetness or shine.

• Swap regular soda for a diet version: Using diet lemon-lime soda cuts down significantly on added sugar. You’ll still get that citrusy flavor that helps mellow the tartness of the cranberries. (You can also go one better and swap Sprite altogether with Olipop’s Probiotic Lemon Lime Soda (This not only slashes sugar but also adds prebiotic fiber to support your gut!) 
• Use an alternative powdered sweetener: Instead of using traditional powdered sugar, you can opt for alternative powdered sweeteners like powdered erythritol or powdered monk fruit. Both options coat the cranberries just as well while avoiding the typical blood-sugar spike. 
• Add extra flavor boosters: You can also boost the flavor by mixing in simple additions such as a splash of vanilla extract, a pinch of cinnamon, or some fresh orange zest for an extra bright, festive touch. These additions elevate the flavor while keeping the recipe clean and simple.

TikTok-Inspired Holiday Candied Cranberries

Ingredients

• 1 (12 oz) bag fresh cranberries
• 1 (12 oz) can Sprite (or diet Sprite, or Olipop Lemon Lime for a healthier twist)
• 1 cup orange juice
• 2 cups powdered sugar (alternatively, erythritol powder or monk fruit powder) (adjust the amounts of powdered sugar as needed)

Instructions

1. Rinse cranberries and discard any that are soft or mushy.
2. Combine the cranberries, Sprite, and orange juice in a large bowl. Cover and refrigerate at least overnight; however, 24 hours is best for letting the cranberries soak up the flavors.
3. Take the bowl out of the refrigerator and drain the cranberries. 
4. Transfer them to a large ziploc bag or an airtight container. Add powdered sugar, shaking the mixture gently until the cranberries are fully coated.
5. Preheat the oven to 200°F.
6. While the oven preheats, line a baking sheet with parchment paper and spread the coated cranberries in a single layer on the sheet.
7. Bake for 5-7 minutes, just long enough to dry the coating on the cranberries without melting the sugar.
8. Remove the baking sheet from the oven and let the cranberries cool completely.

Storing Tip: Store the candied cranberries in an airtight container in the fridge for up to a week.

These TikTok-viral candied cranberries bring all the sparkle and sweetness of the holidays in the easiest, most festive way. With just a few healthy ingredient swaps, like using Olipop for a gut-friendly soak or a powdered sugar alternative for a lighter coating, you can enjoy a version that’s just as delicious but a little more mindful. Serve them as a party snack, a cocktail garnish, or a fun, frosty treat everyone will reach for. Once you make a batch, don’t be surprised if they become your new holiday tradition.

The post Meet the TikTok Candied Cranberries Everyone’s Obsessed With This Season appeared first on HUM Nutrition Blog.

From hearty root vegetables to crisp apples and winter squashes, the fall harvest is packed with high-fiber foods that do double duty for your gut and waistline.

Why Fiber Deserves a Spot on Your Fall Plate

Yes, fiber isn’t all “new” and shiny, though it’s having a resurgence, and you should pay attention. Fiber doesn’t just keep you “regular.” It’s one of the most underrated nutrients for supporting gut health, hunger/fullness, and stable energy, three key players when you’re trying to feel your best and manage your weight in a balanced way.

Here’s a snapshot of  how high fiber foods work their magic:

• Supports digestion: Fiber adds bulk and helps keep things moving smoothly, and promotes regularity.
• Feeds good gut bacteria: Certain fibers act as prebiotics, helping to feed the beneficial bacteria in your gut, supporting digestion, metabolism, and even mood. 
• Supports blood sugar: Slower glucose absorption means steadier energy and fewer cravings. 

Smooth digestion, a happy gut microbiome, and stable blood sugar are foundational for those looking to look and feel their best. 

The Gut–Fiber–Weight Connection

Here’s where it all ties together: the state of your gut microbiome has an influence on your metabolism. When you eat high fiber foods, especially from plants, legumes, and whole foods, you’re not just feeding yourself. You’re feeding the trillions of bacteria in your gut that produce beneficial compounds called short-chain fatty acids (SCFAs).

These SCFAs help support metabolism through a variety of mechanisms, including appetite regulation, energy expenditure, blood sugar management, and potentially influencing GLP-1 production. 

That’s why fiber-rich diets are linked to feeling fuller, eating more mindfully, and maintaining a balanced weight over time. It’s not about eating less (in fact, with fiber-rich foods, you can often eat larger-volume meals); it’s about eating in a way that works with your body’s natural cues.

In-Season High Fiber Foods to Add to Your Fall Menu

1. Apples (with the skin!)

One medium apple provides around 4 grams of fiber, mostly in its peel. Apples contain pectin, a type of soluble fiber that supports healthy digestion and balanced cholesterol levels.

Try this: Slice into oatmeal, bake with cinnamon and a dash of coconut oil (my favorite), or pair with almond butter for a high-fiber snack.

2. Sweet Potatoes

Sweet potatoes are rich in both soluble and insoluble fiber, making them a gut health win. Plus, they’re loaded with beta-carotene, which supports skin and immune health, perfect for the cooler months.

Try this: Roast them in the oven with olive oil and rosemary, or mash them with a bit of coconut sugar for a sweet yet fiber-forward side dish.

3. Brussels Sprouts

One of my favorite vegetables, Brussels sprouts, packs about 3.5 grams of fiber per cup and contains compounds that support detoxification pathways in the body. They’re also one of the best cruciferous veggies for supporting hormone balance.

Try this: Shred them into a slaw or roast until crispy with balsamic glaze.

4. Pears

Pears are often forgotten but are among the highest-fiber fruits, with up to 6 grams per serving, and offer a unique flavor profile. 

Try this: Slide them into salads (bonus if with brussels sprouts and arugula) for a refreshing yet sweet flavor profile. 

5. Pumpkin

Pumpkin isn’t just for pumpkin spice lattes; it’s rich in fiber and naturally low in calories, making it ideal for supporting satiety and digestion. 

Try this: make homemade pumpkin muffins or pancakes, use a butter substitute in baked goods (sounds weird, but trust me on this), or make a homemade pumpkin spice creamer for a whole-foods-based, less-processed alternative. 

6. Butternut Squash

Creamy, comforting, and subtly sweet, butternut squash offers about 7 grams of fiber per cup when cooked. It’s an excellent source of both soluble and insoluble fiber, meaning it supports digestive regularity and helps feed beneficial gut bacteria.

Plus, it’s rich in beta-carotene (a precursor to vitamin A), which supports skin and immune function as the weather cools down.

Try this: Roast cubes of butternut squash with olive oil and herbs, blend it into a soup (a staple in my house during the fall), or toss it into salads or pasta for extra fiber and a pop of fall flavor.

7. Parsnips

Don’t sleep on parsnips, they’re one of fall’s most overlooked high-fiber foods, offering nearly 6.5 grams of fiber per cup when cooked. Slightly sweet and nutty (think of them as a cross between carrots and potatoes), parsnips are especially rich in soluble fiber, which helps promote fullness and support healthy blood sugar balance.

They’re also a great source of antioxidants and vitamin C to support immune health during the colder months.

Try this: Roast parsnips with olive oil, garlic, and rosemary for a caramelized side dish, or mash them with a bit of butter as a cozy, gut-friendly alternative to mashed potatoes.

Pro Tip: Balance Fiber with Hydration

As fiber intake increases, hydration becomes even more important. Fiber absorbs water to do its job; without it, you might feel more backed up and bloated rather than balanced. Keep water or an electrolyte blend handy throughout the day to help your gut stay on track.

How Much Fiber Do You Actually Need?

Most people think they’re getting enough fiber, but the truth is that the average intake is less than half of what’s recommended. The Dietary Guidelines for Americans provide clear daily targets:

• Women: about 25 grams per day
• Men: about 38 grams per day
  

These numbers aren’t meant to be exact for every person, but they serve as a helpful baseline. If you’re not close to these ranges right now, increasing your fiber slowly  and pairing it with plenty of water  helps your body adjust comfortably. And remember, you can mix whole-food sources with a supportive fiber supplement to make meeting your goals feel realistic, not overwhelming.

Fiber Supplements Can Help Fill the Gap

While whole foods should always be your foundation, fiber supplements can help bridge the gap on busy days or for those who struggle to meet their fiber needs through food alone.

HUM’s Flatter Me Fiber GLP-1 Booster is formulated to support regularity and healthy digestion and naturally promote fullness by supporting GLP-1 levels†. It’s an easy, delicious way to complement a high-fiber fall diet, especially when your schedule (or your meals) get a little less predictable.

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The Takeaway

Fall is the ideal time to give your gut a reset and nourish your body with high fiber foods that naturally support digestion and weight goals. From apples to root veggies, these seasonal staples make it easy to eat more fiber without overthinking it.

So, as much as you love to sip your pumpkin spice latte this season, remember to get some whole-food sources of fiber in, too! 

The post Fiber is Having a Moment (and Fall is the Perfect Time to Lean In) appeared first on HUM Nutrition Blog.

Ahead, Vaca-Flores shares her modified hot chocolate recipes—the first with dairy, and the second plant-based—that you’ll want to keep hot and healthy all season long.

Healthier Hot Chocolate Recipe (Dairy)

In this recipe, Vaca-Flores makes a few substitutions so it’s less heavy on your system (and on your diet).

For starters, it calls for using low-fat or 2 percent milk instead of whole and half-and-half. “This significantly reduces saturated fat and overall calories while still delivering calcium, protein, and a creamy base,” she shares.

Next up, we’re encouraged to grab dark chocolate with a high cacao content, which Vaca-Flores says will pack more antioxidants and less sugar than Garten’s choice of semi-sweet and  bittersweet chocolate blends. (She also sticks to unsweetened cacao powder, which offers a deeper chocolate flavor sans extra sugar.)

Instead of tossing in handfuls of candy canes, Vaca-Flores suggests using a more modest—and optional—helping of a single crushed candy cane or a half-teaspoon of peppermint extract if you prefer to preserve the minty flavor.

Lastly, she recommends dialing back the sweetener from one tablespoon of sugar to one teaspoon (or less) of brown sugar or maple syrup. “If you want to keep sugar low, you can also use a monkfruit/erythritol blend,” she adds.

Ingredients (yields 2 servings)

• 1 cup low-fat or 2 percent milk
• 2 oz dark chocolate (70 percent cacao or higher), chopped
• 1 tbsp unsweetened cocoa powder
• 1 tsp vanilla extract
• 1/2 tsp peppermint extract or 1 small crushed candy cane (optional)
• Sweetener to taste: 1 tsp maple syrup or 1 teaspoon brown sugar (or less) instead of full tablespoon (alternative: monkfruit/erythritol blend)
• A pinch of salt (optional to help deepen chocolate flavor)
• Water (as needed, if too thick)

Directions

1. In a small saucepan, heat the low-fat milk over medium-low heat until warm. (Do not boil.)
2. Whisk in the chopped dark chocolate and cocoa powder until fully melted and smooth.
3. Stir in vanilla extract, peppermint or candy cane, sweetener, and salt (if using). Adjust sweetness as needed.
4. Pour into mugs and top with a “light whipped cream” option (see below).

Light Whipped Cream / Toppings

• Use a small dollop of lightly whipped 2 percent milk and a tiny splash of cold heavy cream (or half-and-half) whipped until soft. “Because you’re using mostly low-fat milk, the dollop will impart the ‘luxury’ feel with far less saturated fat and calories than full heavy-cream whipped topping,” says Vaca-Flores.
• Healthier alternative: Skip the whipped cream and top with a dusting of unsweetened cocoa powder and a sprinkle of crushed peppermint for flavor and visual flair.

Healthier Hot Chocolate Recipe (Non-Dairy)

This plant-based hot chocolate recipe doesn’t stray too far from the first.

When choosing a plant milk, Vaca-Flores advises seeking out unsweetened, creamier varieties—think oat, cashew, or barista-style almond milk—for a richer texture. “Plant-based milks also avoid lactose, generally have lower saturated fat (or different fat profile), and can be kinder to digestion if someone has a dairy sensitivity,” she adds.

On the chocolate front, you’ll still want to use dark chocolate with at least 70 percent cacao content; just make sure it’s labeled as vegan. “Using dark vegan chocolate and reducing added sugar still keeps the drink rich and satisfying but cuts down on simple sugar load,” says Vaca-Flores.

Ingredients (yields 2 servings)

• 1 cup unsweetened plant milk
• 2 oz vegan dark chocolate (70 percent cacao or higher), chopped
• 1 tbsp unsweetened cocoa powder
• 1 tsp vanilla extract
• 1/2 tsp peppermint extract or 1 small crushed candy cane (optional)
• Sweetener to taste: maple syrup, a monkfruit/erythritol blend, or minimal cane sugar
• Pinch of sea salt (optional)

Directions

1. Heat the plant milk gently in a saucepan over medium-low heat. (Do not boil.)
2. Whisk in the chopped dairy-free chocolate and cocoa powder until smooth.
3. Stir in vanilla, peppermint (or crushed candy cane), sweetener, and salt. Adjust sweetness to taste.
4. Pour into mugs. Top with a lighter, non-dairy whip or other garnish (see below).

Non-Dairy “Whipped Cream” / Toppings

• Use a small dollop of coconut whipped cream (store-bought or homemade using chilled full-fat coconut milk or coconut cream).
• Healthier alternative: Skip the cream completely and top with a dusting of unsweetened cocoa powder, a sprinkle of crushed peppermint, or even a dash of cinnamon or nutmeg. “All are seasonally festive but low in fat and sugar,” says Vaca-Flores.

“Both of these non-dairy whipped or lighter toppings reduce saturated fat and calories while preserving some of the indulgence [of Garten’s original recipe],” Vaca-Flores concludes.

The post A Healthy Twist on Ina Garten’s Peppermint Hot Chocolate Recipe appeared first on HUM Nutrition Blog.

Thanksgiving is much more than just a holiday meal—it’s the aroma of sweet and savory scents filling the air, spending time with loved ones, and the nostalgic memories of home with every bite. While indulgence is part of the holiday festivities, it’s also important to prioritize your health and wellness with the right nutrients (and some helpful de-bloating supplements) along the way. This doesn’t have to mean sacrificing all of the foods you love, but rather elevating them to create more nutrient-dense dishes.

Why High Protein Recipes Matter During the Holiday Season

It’s easy to get swept up in the sugary treats and carb-heavy sides during the holidays, leaving you feeling sluggish, bloated, or low on energy. Protein, however, is crucial in keeping your body functioning at its best. A protein-rich diet boosts GLP-1 levels, helping maintain steady energy levels, support muscle recovery after workouts (or the hustle of holiday activities), and promote feelings of fullness—so you can enjoy all your favorite dishes without overindulging. Protein also helps your body process extra calories more efficiently, making it easier to stay balanced amidst the abundance of holiday foods. Incorporating protein-rich options in your holiday meals allows you to enjoy all of the flavors (guilt-free) while still caring for your body.

Here are some tips to boost your protein intake during the holidays:

• Sprinkle nuts or seeds on top of salads and roasted vegetables
• Add Greek yogurt to mashed potatoes, soups, or on top of desserts for extra creaminess
• Swap all-purpose flour with a high-protein flour (e.g., almond flour, chickpea flour) or add protein powder (like HUMs Core Strength) to desserts
• Add beans, lentils, or chickpeas to soups and salads for a plant-based protein boost

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Herb-Roasted Turkey Breast with Garlic & Olive Oil

Why it’s great:

Lean turkey breast packs about 30 grams of protein per 4-ounce serving, making it a powerhouse for muscle recovery and satiety with minimal fat.

Ingredients

• 1 ½ to 2 lbs boneless, skin-on turkey breast
• 2 tablespoons extra-virgin olive oil
• 3 cloves garlic, minced
• 1 tablespoon fresh rosemary, finely chopped
• 1 tablespoon fresh thyme leaves (or 1 teaspoon dried)
• 1 teaspoon lemon zest
• 1 teaspoon sea salt
• ½ teaspoon freshly ground black pepper
• 1 lemon, cut into wedges (for serving)

Instructions

1. Preheat the oven to 375°F (190°C). Line a small roasting pan or baking dish with foil or parchment.
2. Clean and pat the turkey breast dry with paper towels. In a small bowl, combine olive oil, minced garlic, rosemary, thyme, lemon zest, salt, and pepper.
3. Rub the mixture evenly over the turkey breast, coating both the skin and underside.
4. Place the turkey in the prepared pan and roast for 45–55 minutes, or until the internal temperature reaches 165°F (74°C).
5. Remove the turkey breast from the oven, loosely covering with foil, and let it rest for 10 minutes.
6. Slice and drizzle the turkey breast with the pan juices, then finish with a squeeze of fresh lemon (optional).

Bonus Tip:

Skip the butter basting—olive oil provides a heart-healthy fat source while keeping the turkey moist and flavorful.

Lentil & Quinoa Harvest Salad with Roasted Vegetables

Why it’s great:

This hearty, plant-based salad delivers about 15 grams of protein per serving, thanks to the nutrient-dense combo of lentils and quinoa. It’s also rich in fiber and complex carbohydrates, promoting fullness, steady energy, and a healthy gut.

Ingredients

For the salad:

• 1/2 cup green or brown lentils (will make about 1 cup cooked lentils)
• 1/2 cup cooked quinoa (will make about 1 cup cooked quinoa)
• 1 cup Brussels sprouts, halved
• 1 cup sweet potato, peeled and diced
• 1 cup carrots, sliced into coins or half-moons
• 2 tablespoons olive oil
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• 1 cup arugula or baby spinach
• ¼ cup toasted pecans, roughly chopped
• 2 tablespoons dried cranberries (unsweetened or low-sugar, if preferred)

For the maple-dijon vinaigrette:

• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon pure maple syrup
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C). Toss Brussels sprouts, sweet potatoes, and carrots with olive oil, salt, and pepper. Spread evenly on a baking sheet and roast for 20–25 minutes, stirring halfway, until tender and golden.
2. While the veggies roast, prepare quinoa and lentils according to package directions. Drain any excess water and let them cool slightly.
3. To make the dressing, whisk together olive oil, apple cider vinegar, Dijon mustard, maple syrup, salt, and pepper in a small bowl until smooth.
4. In a large mixing bowl, combine the roasted vegetables, quinoa, lentils, arugula, pecans, and cranberries. Drizzle with the vinaigrette and toss gently to coat.
5. Enjoy warm or at room temperature. It also tastes great chilled as a make-ahead lunch or side dish.

Bonus Tip:

Pairing this salad with Best of Berberine is a great way to help your body process the carbs while keeping your energy steady and supporting healthy glucose metabolism.

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Protein-Packed Pumpkin Soup with Greek Yogurt & Pumpkin Seeds

Why it’s great:

This creamy, cozy soup skips the heavy cream and gets its luscious texture from Greek yogurt, adding a protein boost of about 12 grams per bowl. Pumpkin also delivers beta-carotene for immune support, while toasted pumpkin seeds add healthy fats and essential minerals like zinc and magnesium.

Ingredients

For the soup:

• 4 cups roasted pumpkin (or one 15-oz can of pumpkin purée)
• 1 tablespoon olive oil
• 1 small yellow onion, chopped
• 2 cloves garlic, minced
• 3 cups low-sodium vegetable broth (or chicken broth)
• ½ teaspoon curry powder
• ¼ teaspoon ground cinnamon (optional, to add warmth)
• Salt and pepper, to taste
• ½ cup plain nonfat Greek yogurt (plus more for topping)

For serving:

• 2 tablespoons toasted pumpkin seeds
• Fresh herbs like parsley or thyme (optional)

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking for 3–4 minutes until softened and fragrant.
2. Stir in the roasted pumpkin (or pumpkin purée), curry powder, cinnamon, salt, and pepper. Pour in the broth and bring the mixture to a gentle simmer. Cook for 10–12 minutes, stirring occasionally.
3. Use an immersion blender to puree the soup directly in the pot, or carefully transfer to a blender in batches. Blend until silky and smooth.
4. Reduce the heat to low and stir in the Greek yogurt until fully incorporated. (Avoid boiling once the yogurt is added, as it can curdle.) Adjust seasoning to taste.
5. Ladle into bowls and top with a spoonful of Greek yogurt, a sprinkle of toasted pumpkin seeds, and fresh herbs if desired.

Bonus Tip:

For extra protein, stir in a scoop of unflavored collagen or whey protein powder after blending (it mixes in seamlessly and doesn’t alter the flavor).

The post 3 Healthy, High-Protein Recipes for Thanksgiving That You’ll Actually Eat appeared first on HUM Nutrition Blog.

“Thanksgiving is often seen as a day to overindulge in high-carb foods and sweets—essentially an all-day eating event,” says Kaitlin Hippley, M.Ed, RDN, LD, CDCES, a registered dietitian and certified diabetes educator in Cleveland, Ohio. “But when we start to view Thanksgiving as simply another meal, it becomes easier to make thoughtful, nourishing choices that leave us feeling satisfied rather than stuffed, bloated, fatigued, or regretful.”

That said, Thanksgiving foods don’t have to lead to digestive distress and a blood sugar crash. Keep reading to discover how to hack your Thanksgiving food strategy for optimal enjoyment and minimal discomfort.

1. Don’t Skip Breakfast

You might think it’s wise to skip breakfast on Thanksgiving morning so you can save your appetite (or calories) for the big feast. However, dietitians say this strategy can sabotage you in a few ways.

“The idea of ‘saving up’ calories or carbs often backfires, leading to extreme hunger, overeating, and sharp blood sugar spikes followed by crashes,” Hippey warns. Late snacking and huge helpings of Thanksgiving foods are more likely to send you to the couch feeling groggy and bloated, adds Jenny Finke, MS, RDN, women’s metabolic health dietitian and owner of The Metabolic Dietitian in Greenwich, Connecticut.

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With this in mind, both RDs highly recommend starting Thanksgiving day with a standard, balanced breakfast. “I recommend a meal with a substantial amount of protein (usually 20 to 30 grams), some complex carbohydrates, and healthy fats,” says Finke. (Hippey suggests eggs with fibrous veggies to promote satiety, or Greek yogurt with fruit.) “Substantial meals not only keep blood sugar in a stable range for hours, but they also reduce cravings and food noise later on, which leads to healthier and more mindful choices,” Finke continues.

2. Sip on Water

Staying hydrated is crucial 365 days a year, and Thanksgiving is no exception. Sticking to plain H2O will be optimal compared to sugary beverages and alcohol, which will only double down on the dreaded Thanksgiving Day slump. Plus, drinking enough water can help mitigate dehydration that presents as hunger, which is especially helpful if you’re trying to stay mindful of your weight goals this holiday season.

“Choose water as your primary drink to reduce added sugar and support healthy blood sugar levels,” Hippley advises.

3. Master the Art of Plating Your Thanksgiving Foods

While it’s tempting to help yourself to every Thanksgiving food, it’ll work in your favor to plate your dinner mindfully to avoid dips and discomfort later on.

First order of business: pack on the protein. “Start your meal with a protein-rich serving of turkey, lentils, or any other option on the table,” Hippley advises. “Prioritizing protein before diving into the carbohydrate-heavy sides can help steady blood sugar levels, keep you full longer, and even reduce the urge for seconds.”

Next, she suggests prioritizing colorful and fiber-rich veggies. “Choose options like roasted Brussels sprouts, tri-color carrots, or steamed green beans to brighten your plate and boost fiber intake,” Hippley continues. “More fiber can increase satiety hormones like GLP-1, helping you feel full longer while keeping your gut happy.”

From there, you can choose your starches or more decadent side dish (or two) of choice. Just be mindful of portion sizes.

4. Take a Walk

Rotting on the couch after Thanksgiving dinner might be a ritual for most of us, but gently moving your body should be your new tradition going forward. “That post-Thanksgiving meal slump is often a feeling blamed on eating too much turkey, but in reality, it’s more likely the result of elevated blood sugar after a large, carbohydrate-heavy meal,” Hippley shares.

Both dietitians highly suggest taking a walk after feasting. “Avoiding the couch and going for a quick 10 to 15 minute walk with family or friends can prevent that tired and groggy feeling, slow the rise of blood sugar, and encourage the body’s metabolism to start utilizing the food you just ate for energy production rather than fat storage,” says Finke. “Not only that, but gentle movement can improve digestion and decrease bloating when incorporated after a large, calorically-dense meal.”

Per Finke, bonus points go to those who also take a short walk after dessert. (Your body will thank you, and your couch will be waiting for you by the time you get back.)

5. Take the Right Supplements

Balancing your meals and gently moving your body after eating are tried-and-true ways to enjoy the holiday—and beloved Thanksgiving foods—to the fullest. That said, you can always keep supplements handy to promote post-dinner well-being even further.

HUM’s Flatter Me is basically your wingman to digest Thanksgiving foods, courtesy of 18 full-spectrum digestive enzymes to break down macros, ginger and peppermint leaf to support healthy digestion, and fennel seed to soothe digestive distress. (Better yet, supplementing with Flatter Me has been shown to work within 30 minutes and even reduce bloat by up to 2 inches.)

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Best of Berberine is another all-star for festive holiday meals to support healthy glucose levels, weight management, gut health, and GLP-1 production. It works best when taken consistently over time, so be sure to include it in your wellness lineup all season long.

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The post 5 Smart Strategies to Enjoy Thanksgiving Foods (Without the Bloat or Crash) appeared first on HUM Nutrition Blog.

Social media has a long-standing obsession with coffee trends, transforming a simple caffeine fix into countless viral moments. From whipped dalgona creations to frothy cold brews, there’s always a new caffeinated trend popping up online. The latest to earn its moment in the spotlight? Coconut Cloud coffee. Made with chilled coconut water poured over ice, topped with a thick, velvety layer of whipped coffee and cream, this invigorating drink quickly became a favorite for its dreamy look and replenishing twist. With its light, revitalizing, and energizing qualities, it fits right into TikTok’s ongoing love for all things aesthetic (and one that looks just as good as it tastes).

While it looks new and fancy, this trend is a cleaner, more nourishing cousin of dalgona coffee, the whipped coffee drink that took over social media in 2020. Like its predecessor, cloud coffee involves whipping coffee and sweetener into a silky foam. The twist? Instead of milk, it’s poured over chilled coconut water for a more refreshing take that’s perfect for warmer weather or an afternoon energy boost. The concept has also inspired similar beverages, such as coconut cloud matcha and coconut cloud ube, combining a whipped layer of the ingredients frothed with milk over coconut water, offering both caffeinated and non-caffeinated alternatives.

The Wellness Benefits Behind the Coconut Craze

Beyond its aesthetic appeal, cloud coffee offers more than just a caffeine kick. Thanks to its coconut water base, it’s a surprisingly hydrating and healthful pick-me-up. Coconut water is naturally rich in electrolytes like potassium and magnesium, which help maintain fluid balance and combat dehydration (something traditional iced lattes can’t quite match).

Coconut water also contains antioxidants, which can help protect your cells from free radical damage. Combine that with coffee’s own antioxidant content (amongst its other benefits), and you’ve got a drink that energizes your morning and supports your body at a cellular level. The result is an uplifting beverage that replenishes, stimulates, and satisfies without overloading on sugar or unnecessary calories.

How to Make Coconut Cloud Coffee

Recreating this viral drink at home is easier than it looks. Here’s a simple way to whip it up:

Ingredients

• 2 shots espresso or 2 tablespoons espresso powder (add 2 tablespoons water if using espresso powder)
• 1 tablespoon honey, coconut sugar, or flavored syrup (to taste)
• 3–4 tablespoons cream, milk, or non-dairy alternative (optional)
• 6-8 oz Chilled coconut water
• Ice cubes

Instructions

1. In a small glass, combine espresso (or espresso powder and water), sweetener, and milk.
2. Using a milk frother, whip the mixture until thick, glossy, and fluffy (about 1 minute). Set aside.
3. Fill a tall glass with ice and pour in chilled coconut water until the glass is approximately two-thirds of the way full.
4. Gently spoon the whipped coffee mixture over the coconut water to create that signature “cloud” layer.
5. Stir before sipping to blend the sweet, foamy coffee with the crisp coconut water.

Customizing Your Cloud Coffee

One reason the cloud coffee trend has taken off (besides being completely irresistible) is its versatility. Some TikTok creators add flavored syrups (like vanilla, caramel, or hazelnut) for a barista-style twist, while others keep it simple with just honey or coconut sugar. For a creamier texture, you can mix in a splash of milk, cream, or plant-based alternatives such as oat or almond milk.

No matter the spin, the foundation of every version remains the same: coffee and coconut water over ice. That simple combination keeps it light, hydrating, and incredibly refreshing — a perfect match for warm days, morning commutes, or a mid-afternoon pick-me-up.

Coconut Cloud Coffee might have started as another TikTok trend, but its staying power is strong. It’s a drink that delivers on every front — visually, nutritionally, and taste-wise. With its airy whipped top, crisp coconut base, and subtle sweetness, it feels indulgent while avoiding the guilt. Whether you’re chasing a little caffeine, craving something cool and revitalizing, or just want a coffee moment worthy of your feed, this cloud-like concoction is the perfect way to elevate your routine, one frothy sip at a time.

The post Cloud Coffee Is the Refreshing, Hydrating Twist In Your Morning Latte You Didn’t Know You Needed appeared first on HUM Nutrition Blog.

If you want your latte to really do something—keep you full, power your brain, stabilize blood sugar, support digestion, maybe even glow up your skin, you need to invite protein and fiber to the party. Together, they turn your matcha into a legit power meal.

Meet Your Matcha MVPs

Core Strength: Protein Without the Bloat

HUM’s Core Strength is a plant-based, low-FODMAP protein with 20g per serving. It’s made from pea, hemp, and pumpkin seed protein, giving you all 22 amino acids, including the 9 essential ones. Plus, it’s formulated with flaxseed, enzymes, and probiotics for easy digestion and zero bloat.

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It also plays well with GLP-1 supplements and our Flatter Me Fiber GLP-1 Booster. You power up with matcha, and these power up your digestion.

Flatter Me & GLP-1 Booster: Gut Support in the Background

• Flatter Me: Fast-acting digestive enzymes to reduce bloating and break down every part of your meal.
  
• Flatter Me Fiber GLP-1 Booster: Clinically shown to double GLP-1, the satiety hormone, for fewer cravings and more regularity.

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Power Latte Recipes That Actually Do Something

Let’s mix things up. Literally. These recipes are stacked with benefits.

Pumpkin Protein Matcha Latte

• Matchaful matcha + hot water
  
• 1 cup almond milk
  
• 2 tbsp pumpkin purée
  
• 2 scoops Core Strength
  
• Sprinkle of pumpkin spice
  
• 1 tsp flaxseed

Sip with 4 tsp of Flatter Me Fiber GLP-1 Booster in water for max fullness.

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Apple Pie Matcha Latte

• Matcha + warm almond milk
  
• ¼ cup unsweetened applesauce
  
• 2 scoops Core Strength
  
• Cinnamon + 1 tsp chia seeds
  

Follow with Flatter Me if apples usually bloat you.

Chocolate Collagen Matcha Mocha

• Matcha + 1 tbsp cacao powder
  
• 2 scoops Core Strength
  
• 1 cup cashew milk
  
• Optional: psyllium husk or oats

It tastes like dessert, but works like a meal.

Coconut Chia Matcha

• Matcha + 1 cup coconut milk
  
• 1 tsp chia seeds (soaked)
  
• 2 scoops Core Strength

Satisfying and perfect for mid-morning cravings.

Gingerbread Gut-Health Matcha

• Matcha + soy milk
  
• 1 tsp molasses + ginger + cinnamon + nutmeg
  
• 2 scoops Core Strength
  
• Spoonful of oats for fiber

Pair with Daily Cleanse for a full-body glow-up.

Spiced Oatmeal Matcha

• Matcha + oat milk
  
• Cooked oats blended in
  
• Pinch of cardamom
  
• 2 scoops Core Strength

Warm, thick, and extremely filling.

Almond Butter Matcha

• Matcha + almond milk
  
• 1 tbsp almond butter
  
• 2 scoops Core Strength
  
• Sprinkle of cinnamon

It’s like dessert, but functional.

Your Matcha Q&A’s, Answered

Q: Can I add GLP-1 Booster to my latte?

You can, especially if it’s iced or warm (just skip the boiling water so the fiber stays happy).

Q: What if I already take a GLP-1 med?

Core Strength is low-FODMAP and protein-packed—aka perfect for pairing with your GLP-1 Rx or HUM’s GLP-1 Booster. Just be sure to check in with your healthcare provider before adding anything new to your routine. 

Q: Do I need to add protein every time?

If it’s your breakfast or lunch? Absolutely. Otherwise, you’re setting yourself up for a crash and a snack spiral.

Q: What’s the best matcha brand?We love Matchaful—ceremonial grade, shade-grown, sustainably sourced, and smooth enough to mix into anything.

The post Why Matcha Alone Isn’t Enough… appeared first on HUM Nutrition Blog.

But supporting your gut health with a balanced diet doesn’t have to mean sacrificing flavor or the joy of cozy meals. All you need is a few simple swaps and mindful tweaks to transform your favorite fall recipes into lighter, more nutrient-dense, and gut-friendly options. We’ve taken some of your fall favorites like mac and cheese, clam chowder, and pumpkin pie, making some healthier swaps along the way for gut-friendly versions that you can still indulge in (without the bloat). Cozy season just got a little more nutritious, and a lot more delicious.

Rich and Creamy Mac and Cheese Made Gut-Friendly

This mac and cheese is everything you love about the classic — rich, creamy, and cheesy —  with a few nourishing upgrades. Swapping white pasta with whole-wheat or chickpea pasta adds fiber and protein, while pureed vegetables give the dish its creamy base. Greek yogurt is also added to make it feel more indulgent without the heaviness of the butter and cream. It’s a classic comfort food that your gut will be happy about, too.

Servings: 4

Prep time: 15 minutes

Cook time: 20 minutes

Ingredients

• 8 oz whole-wheat or chickpea pasta
• 1 tbsp olive oil
• 2 tbsp whole-wheat flour
• 1 ½ cups unsweetened almond milk (or low-fat milk)
• ½ cup chicken or vegetable broth
• 1 cup pureed cauliflower or mashed butternut squash (for creaminess)
• 1 cup shredded sharp cheddar cheese
• 2 tbsp parmesan cheese
• 2 tbsp plain Greek yogurt (for extra creaminess)
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp smoked paprika (optional)
• Freshly ground black pepper, to taste

Instructions

1. Bring the salted water to a boil and cook the pasta until al dente. Drain and set aside.
2. To make the sauce, heat olive oil over medium heat in a saucepan. Whisk in flour to form a roux, cooking for 1 minute until lightly golden.
3. Slowly whisk in the milk and broth until smooth. Continue whisking until the sauce thickens (about 3–4 minutes).
4. Once the sauce is thickened, stir in the pureed cauliflower (or squash), cheddar, and parmesan until melted and smooth.
5. Add Greek yogurt, garlic powder, onion powder, paprika, and pepper. Stir until creamy and well combined.
6. Toss the cooked pasta into the sauce and combine until evenly coated.
7. Transfer to a lightly greased baking dish, top with a sprinkle of extra cheese, and bake at 375°F for 15-20 minutes until golden on top.

Other Optional Healthy Upgrades:

• Add shredded cooked chicken for extra protein.
• Add spinach, kale, or broccoli for extra fiber and micronutrients.
• Use a mix of sharp cheddar + nutritional yeast for cheesy flavor with less fat.

Creamy Mashed Potatoes With a Healthy Twist

Mashed potatoes are another cozy fall favorite on our list. Even with its nourishing upgrade, they’re just as creamy and comforting as the classic version. Our recipe takes traditional mashed potatoes and incorporates blended cauliflower with Greek yogurt, so you get all of the cozy flavor while sneaking in some extra fiber and protein for a gut-friendly, lighter side dish.

Servings: 4–6

Prep time: 10 minutes

Cook time: 20 minutes

Ingredients

• 2 lbs Yukon Gold or russet potatoes, peeled and cut into chunks (approx. 1 inch)
• 1 ½ cups cauliflower florets (about half a small head)
• 2 tbsp olive oil
• ½ cup Greek yogurt (adds protein and creaminess)
• ¼–½ cup unsweetened almond milk (or low-fat milk), warmed
• 2 cloves garlic, roasted
• Salt and freshly ground black pepper, to taste
• 1–2 tbsp parmesan cheese or nutritional yeast for flavor
• Optional garnish: fresh chives or parsley

Instructions

1. Add the potatoes and cauliflower to a large pot, cover with cold water, and season generously with salt. Bring to a boil and cook until fork-tender (about 15–20 minutes).
2. Drain well, then return to the pot to let steam evaporate for 1–2 minutes (this prevents watery mash).
3. Mash the potato and cauliflower mixture with olive oil, Greek yogurt, and garlic. Gradually add warm milk until you reach your desired texture.
4. Stir in salt, pepper, and optional parmesan or nutritional yeast. For an extra smooth mash, use a hand mixer or immersion blender.
5. Adjust seasoning as needed and top with a drizzle of olive oil and chopped chives or parsley.

Sweet and Spicy ‘Skinny’ Pumpkin Pie Your Gut Will Feel Good About

This ‘skinny’ pumpkin pie is all about indulging in the warm, seasonal flavors of fall while still keeping your gut health in check. This recipe swaps in wholesome ingredients such as oat flour, which adds extra fiber, making it easier to digest, along with Greek yogurt and natural sweeteners, creating a creamy, cozy dessert that is more gut-friendly.

Servings: 8

Prep time: 15 minutes

Cook time: 50 minutes

Ingredients

To make the crust:

• 1 ½ cups oat flour
• 3 tbsp coconut oil, melted
• 2 tbsp maple syrup or honey
• ¼ tsp salt
• 1–2 tbsp cold water, as needed to bind

To make the filling:

• 1 can (15 oz) pumpkin purée
• 2 large eggs
• 1 egg white (adds protein and keeps it light)
• ¾ cup unsweetened almond milk
• ¼ cup pure maple syrup or coconut sugar
• 2 tbsp Greek yogurt (for creaminess and protein)
• 1 tsp pure vanilla extract
• 1 ½ tsp pumpkin pie spice (or 1 ½ tsp cinnamon + ½ tsp nutmeg + ¼ tsp ginger + ¼ tsp cloves)
• ¼ tsp salt

Instructions

To make the crust:

1. Preheat the oven to 350°F (175°C).
2. In a medium bowl, combine the oat flour and salt.
3. Then stir in the melted coconut oil and maple syrup until a crumbly dough forms.
4. Next, you’re going to bind the dough. Gradually add cold water, one tablespoon at a time, until the dough holds together when pressed.
5. Transfer the dough to a 9-inch pie pan. Press evenly across the bottom and up the sides, smoothing the surface with your fingers or a spoon.
6. In your preheated oven, bake the crust for 8–10 minutes until lightly golden. Let it cool slightly before adding your pumpkin pie filling.

To make the filling:

1. In a large bowl, whisk together pumpkin purée, eggs, egg white, almond milk, maple syrup, Greek yogurt, and vanilla.
2. Add the pumpkin pie spice and salt until smooth.
3. Bake for 45–50 minutes at 350°F (175°C), or until the center is just set but still slightly jiggly.
4. Let cool completely before slicing (the filling will firm up as it cools).
5. Optional: Top with a dollop of light whipped cream or coconut whipped cream

Other Optional Healthy Upgrades:

• Use coconut milk or cashew cream instead of condensed milk.
• Bonus: add a scoop of collagen or protein powder for a protein boost.

Before you satisfy that sweet tooth, here’s a little trick to keep your gut happy and your cravings in check:

Pro tip: You can also support your gut’s natural rhythm beyond the kitchen. HUMs Flatter Me Fiber GLP-1 Booster uses natural ingredients to keep you satisfied longer and supports healthy digestion using prebiotic fibers that promote good bacteria. This way, you can still enjoy hearty meals without feeling sluggish afterward.

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Protein-Packed Healthy Chili

This hearty chili delivers all the rich, comforting flavor of the classic version — but with a nutritious twist. Made with lean ground turkey, fiber-packed beans, and a medley of colorful veggies, it’s as satisfying as it is nourishing. The blend of spices not only warms you up from the inside out but also supports digestion, making this a gut-friendly go-to for cozy dinners.

Serves: 6

Prep time: 15 minutes

Cook time: 35–40 minutes

Ingredients

• 1 tbsp olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 lb lean ground turkey
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) diced tomatoes
• 1 can (6 oz) tomato paste
• 1 cup low-sodium vegetable or chicken broth
• 2 tsp chili powder
• 1 tsp cumin
• ½ tsp smoked paprika
• ½ tsp oregano
• ¼ tsp cayenne pepper (optional, for heat)
• Salt and pepper, to taste
• Optional toppings: Greek yogurt, chopped cilantro, avocado slices, or shredded reduced-fat cheese

Instructions

1. Chop the onion, garlic, and bell peppers.
2. Heat olive oil in a large pot over medium heat. Add onion, garlic, and bell peppers. Cook 5–6 minutes until softened.
3. Add ground turkey or chicken. Cook until browned, breaking it apart with a spoon.
4. Stir in chili powder, cumin, smoked paprika, oregano, and cayenne. Cook for one minute to toast the spices.
5. Mix in black beans, kidney beans, diced tomatoes, tomato paste, and broth. Stir well.
6. Bring to a boil, then reduce the heat and simmer for 20–25 minutes, uncovered, stirring occasionally. The chili should thicken, and flavors will meld.
7. Adjust the seasoning as needed. Add salt and pepper.
8. Serve into bowls and top with Greek yogurt, avocado, cilantro, or a sprinkle of cheese if desired.

Other Optional Healthy Upgrades:

• Mix in quinoa or lentils for extra plant protein.
• Add extra veggies (zucchini, carrots, mushrooms).

Bonus support: Pairing this meal with HUM’s Best of Berberine supplement can help further balance blood sugar and support a healthy metabolism, especially after higher-carb comfort meals like chili. Berberine has been shown to support healthy GLP-1 activity and promote better gut balance — making it a great pair with hearty, fiber-rich recipes.

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Hearty + Light Clam Chowder

This cozy chowder is everything you’re looking for in a filling soup — creamy, hearty, and soul-soothing flavor. However, this recipe is made with gut-friendly ingredients like almond milk, Greek yogurt, and plenty of veggies to keep it light and nourishing.

Servings: 4–6

Prep time: 15 minutes

Cook time: 30 minutes

Ingredients

• 1 tbsp olive oil
• 1 medium onion, finely chopped
• 2 stalks celery, diced
• 2 cloves garlic, minced
• 2 medium Yukon Gold potatoes, diced (about 2 cups)
• 2 cups low-sodium chicken or vegetable broth
• 1 cup unsweetened almond milk (or low-fat milk)
• ¼ cup plain Greek yogurt (adds creaminess and protein)
• 2 cans (6.5 oz each) chopped clams, with juice
• 1 tbsp whole-wheat flour (optional, for thickening)
• ½ tsp thyme
• ½ tsp black pepper
• ¼ tsp salt (adjust to taste — clams add natural saltiness)
• 1 bay leaf
• Garnish (optional): chopped parsley or chives

Instructions

1. Heat olive oil in a large pot over medium heat. Add chopped onion and celery; cook for 5–6 minutes until softened. Add garlic and cook for another 30 seconds.
2. Stir in diced potatoes, broth, thyme, bay leaf, and pepper. Bring to a boil, then reduce to a simmer and cook for 10–12 minutes, until potatoes are tender.
3. Add chopped clams with their juice and almond milk. Simmer gently for 5 minutes (make sure not to let it boil, as this can cause the milk to curdle)
4. Thicken and add creaminess:
   • Option 1 (for a lighter chowder): Stir in Greek yogurt off the heat until smooth.
   • Option 2 (for a thicker chowder): Whisk flour with 2 tbsp broth, add it in during the simmer, and cook for 2–3 minutes to thicken.
5. Remove the bay leaf, taste, and adjust the seasoning as needed.
6. Serve.

Other Optional Healthy Upgrades:

• Use pureed beans, cauliflower, or soaked cashews for thickness.
• Make your own bone broth or veggie stock to control sodium.
• Add leafy greens or lentils to increase nutrients and fiber.

Healthy Spiced Apple Crisp: A Guilt-Free Take on a Nostalgic Classic

This apple crisp delivers all the cozy, nostalgic flavor of the classic dessert — but with a gut-loving twist. Rolled oats and whole-grain flour boost fiber to support digestion, while natural sweeteners like maple syrup and honey help feed the good gut bacteria (thanks to their prebiotic oligosaccharides).

Servings: 6

Prep time: 10 minutes

Cook time: 35–40 minutes

Ingredients

To make the filling:

• 5–6 medium apples, peeled, cored, and sliced
• 2 tbsp maple syrup or honey
• 1 tsp ground cinnamon
• ¼ tsp ground nutmeg
• 1 tsp lemon juice (optional, to prevent browning)

To make the topping:

• ¾ cup rolled oats
• ¼ cup whole-wheat flour (or almond flour for gluten-free)
• 2–3 tbsp coconut oil, melted
• 2 tbsp maple syrup or honey
• ½ tsp cinnamon
• Optional: ¼ cup chopped nuts (walnuts or pecans) for extra crunch

Instructions

1. Preheat the oven to 350°F (175°C). Grease an 8×8-inch baking dish lightly with coconut oil.
2. Prepare the filling: In a large bowl, toss sliced apples with maple syrup, cinnamon, nutmeg, and lemon juice. Spread evenly in the baking dish.
3. Make the topping: In a separate bowl, mix oats, flour, melted coconut oil, maple syrup, cinnamon, and nuts (if using) until crumbly.
4. Sprinkle the topping evenly over the apples. Bake for 35–40 minutes until the apples are tender and the topping is golden brown.
5. Let cool slightly before serving.

Optional: top with a spoonful of Greek yogurt or light whipped cream for extra creaminess.

Other Optional Healthy Upgrades:

• Use rolled oats, almond flour, and coconut oil for the topping.
• Add chia seeds or flax meal for fiber and healthy fats.

Better-For-You Hot Chocolate (That Still Feels Decadent)

This rich, velvety hot chocolate is cozy enough to indulge in, yet made with nourishing ingredients like almond milk and natural sweeteners. Unsweetened cocoa powder is a surprisingly good source of fiber and polyphenols, which help promote beneficial gut bacteria while reducing the growth of harmful ones. It’s the perfect gut-friendly treat to sip on during chilly fall nights.

Servings: 1

Prep time: 2 minutes

Cook time: 5 minutes

Ingredients

• 1 cup unsweetened almond or oat milk 
• 1 tbsp unsweetened raw cocoa powder
• 1 tbsp maple syrup, honey, or agave (adjust to taste)
• ¼ tsp vanilla extract
• Pinch of salt

Instructions

1. In a small saucepan over medium heat, warm the almond milk until hot but not boiling.
2. In a small bowl, whisk together cocoa powder, maple syrup, and a pinch of salt to form a smooth paste.
3. Once the milk reaches a desired temperature, whisk the cocoa paste into the hot milk until thoroughly combined. Remove from the heat, add vanilla extract, and stir.
4. Pour into a mug and enjoy immediately. Top with whipped coconut cream, a sprinkle of cinnamon, or a few dark chocolate shavings.

Other Optional Healthy Upgrades:

• Add a dash of cinnamon, maca, or reishi powder for functional benefits.

Top with coconut whipped cream for a lighter finish.

The post How to Hack Your Fall Comfort Foods for Better Gut Health (Without Losing Flavor) appeared first on HUM Nutrition Blog.