Need one more Thanksgiving side? These fast, beautiful dishes come together in minutes but look like you planned them days ago. If you’re scrambling to round out your Thanksgiving side dishes this week, this is the list to browse. An emphasis on color, brightness, manageable (seasonal) ingredient lists, and big flavor is the order of the day. Enjoy!

1. Green Bean Salad: This recipe is such a fantastic, bright alternative to traditional green bean casserole. It features caramelized onions, toasted nuts, dates, a jolt of serrano pepper and a unifying oregano-garlic drizzle. Skip the out-of-season peaches here – you’re still alllll good.

2. Pan-Fried Beans with Kale: Golden crusted pan-fried beans are made extra special by loading them up with kale, Parmesan, lemon, walnuts, and nutmeg. So many great variations in the comments as well!

3. Baked Mushrooms with Miso Butter: Baked mushrooms are the ultimate low-lift creation. Here, mushrooms are tossed in a simple ponzu marinade, topped with cubes of butter and citrus slices, then baked into perfection in a hot oven.

4. Roasted Delicata Squash: This recipe uses the pretty, scalloped-edged cross-cuts of the delicata squash, a few small potatoes, chopped kale, radishes, almonds and a bold miso harissa dressing.

5. Blistered Green Beans with Walnut Sauce: Blistered green beans paired with a favorite garlic-spiked walnut sauce and topped with extra toasted walnuts and grated cheese.

6. Tassajara Warm Red Cabbage Salad: A warm winter salad made from sautéed shredded red cabbage. Feta, balsamic vinegar and golden raisins make it sweet and salty, rich with color, texture and flavor.

7. Broccoli Apple Salad: A dreamy broccoli apple salad made from all-star ingredients. Bright broccoli florets, crisp apples, crunchy fried shallots, candied nuts and slivered red onions are tossed in a honey-kissed, creamy, almond dressing.

8. Roasted Broccoli: The definition of a delicious elevated basic. Make the tahini under-dressing and scallion peanut-sprinkle ahead of time. The rest is a breeze on the big day. Inspired by a sheet pan recipe in Alison Roman’s Dining In, this broccoli is on repeat.

9. Green Bean Slaw: A nut-studded, slaw-like green bean salad made with cabbage, arugula, perorino cheese, croutons. To make it last-minute, skip the overnight raisin soak. Still so good!

10. Miso Sesame Winter Squash: Roasted winter squash is combined here with a wonderful miso, maple, sesame and citrus sauce. Used a recipe in Bryant Terry’s cookbook, The Inspired Vegan as the jumping off point here.

11. Simple Weeknight Cauliflower: Cauliflower is endlessly adaptable, and cooking it this way is quick and delicious. After just a few minutes in the pan the cauliflower starts to brown, and then takes on a deep, nutty flavor. The tiny florets are tossed with garlic, chives, lemon, Parmesan, and flaky sea salt. Simple and super tasty.

12. Nikki’s Sweet Potatoes: Decadent, delicious baked sweet potato recipe made from seven ingredients – sweet potatoes, ginger, coconut milk, shredded coconut, maple syrup, macadamia nuts and a bit of butter or olive oil. Or, here’s the link for my favorite mashed potato recipe – with garlic-spiked saffron butter.

More Thanksgiving Recipes

• 12 Best-Loved Pie Recipes to Bake for the Holidays and Beyond
• All the Good Salad Recipes
• Vegetarian Thanksgiving Recipes
• Vegan Thanksgiving Recipes

Continue reading 12 Last-Minute Thanksgiving Sides That Don’t Feel Last-Minute on 101 Cookbooks

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I created this Greek Chicken Rice Bowl recipe because I was constantly craving CAVA, but I live in a small town without one nearby. This means I had to get creative in my own kitchen. I wanted something that felt fresh, flavorful, and satisfying without being complicated. This bowl hits all the right notes: juicy Greek chicken, creamy hummus, crisp cucumbers, juicy tomatoes, red onion, and a simple drizzle of Greek dressing, all served over warm rice. It’s Mediterranean-inspired comfort food that’s easy enough for a weeknight but delicious enough to meal prep for the week.

I ran a meal prep business and worked with hundreds of women who wanted meals that were high in protein, balanced, and full of flavor; but also realistic for their busy lives. Recipes like this one check every box: simple ingredients, quick prep, and lots of flexibility. You can keep it basic or load it up with extras like olives, pickled red onions, or tzatziki sauce.

If you love this Mediterranean chicken bowl as much as I do, be sure to try my Italian Chicken and Veggies or Buffalo Chicken Rice Bowls next. These are perfect examples of how you can build a flavorful, high protein meal without spending hours in the kitchen, and they’re always a hit with my readers looking to eat healthier, one bowl at a time.

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How to make Mediterranean Chicken Bowls

Tips for the BEST Greek Chicken Bowls

• Use chicken tenders for quick prep – Chicken tenders are easy to cut into cubes and cook quickly. They’re perfect for weeknight meals when you’re short on time.
• Use a hot skillet – To get the optimal sear with a golden crust on the chicken, make sure you let the skillet preheat 4-5 minutes before adding the chicken. Once the chicken is in the pan in one layer, don’t touch it for 5 minutes. This ensures a good sear on the chicken.
• Choose a hummus you love – The hummus adds creaminess and extra flavor to the bowl. I like to switch it up with classic, roasted red pepper, or kalamata olive hummus, depending on what I have on hand.
• Double the chicken bites – The Greek chicken bites are so versatile. Make extra and use them in wraps, salads, or even tossed into pasta throughout the week. Just be sure to cook the chicken in batches for the best texture.
• Add more protein – add some greek yogurt tzatziki, add chickpeas or use quinoa instead of rice to add more protein to the meal.

Make Prep Even Quicker

If you’re tight on time, here are a few easy ways to save time and still enjoy a delicious, nourishing bowl.

• Use quick-cooking or frozen rice – Microwaveable jasmine rice, frozen brown rice, or even pre-cooked rice you’ve frozen ahead of time can all be great shortcuts.
• Chop veggies in advance – Cucumbers, tomatoes, and onions can all be chopped ahead of time and stored in airtight containers in the fridge. This makes bowl assembly a breeze during the week.
• Use store-bought shortcuts – If you’re really short on time, use rotisserie chicken or pre-cooked chicken pieces that you warm up with the Greek dressing in a skillet to add flavor.

Common questions

Can I make this low carb?

Yes. You can serve the Greek chicken over cauliflower rice or a big bed of greens instead of rice. It’s still super flavorful and filling.

What other proteins could I use?

This would also be great with shrimp or salmon (these air fryer salmon cubes would be perfect).

How much dressing should I use?

I recommend starting with 1 tablespoon per bowl. If your hummus is already full of flavor, you may not need much more. Taste and adjust to your liking.

Can I double the recipe?

Yes, but you will want to cook the chicken in batches. Overcrowding the skillet will cause the chicken to steam and the texture will be off.

What is the best way to store leftovers?

Store the rice, chicken, and veggies in separate containers in the fridge. When you’re ready to eat, reheat the chicken and rice, then add the hummus, veggies, and dressing fresh.

★ Did you make this recipe? Please give it a star rating below!

• 1 cup white jasmine rice
• 1.5 cups water
• 1.5 pounds boneless, skinless chicken – use thighs, breasts or tenders
• 2 tablespoons greek dressing
• ½ teaspoons salt
• 1 large english cucumber
• 1 cup tomatoes – chopped
• ½ medium red onion – thinly sliced
• ½ cup hummus
• 1/4 cup greek dressing

• Start the rice in the instant pot – rinse it well, drain it then add it to the instant pot. Cover with 1.5 cups water and cook high pressure 3 minutes

  1 cup white jasmine rice, 1.5 cups water

• While rice is cooking, prep the chicken. Preheat a large skillet over medium heat. Cut chicken into cubes, add 2 tablespoons dressing and 1/2 teaspoon salt. Stir well.

  1.5 pounds boneless, skinless chicken, ½ teaspoons salt, 2 tablespoons greek dressing

• When the pan is hot, add the chicken, move chicken into a single layer then don’t touch for 5 minutes. This helps form a crust. After 5 minutes, move chicken around, cooking 3-4 more minutes until chicken is cooked through.
• While chicken is cooking/resting, slice the cucumber, chop the tomato and slice the onion.

  1 large english cucumber, 1 cup tomatoes, ½ medium red onion

• After rice is done cooking, you can manually release pressure or let it naturally release for a few minutes. Fluff the rice with a fork.
• Assemble the bowls adding rice, chicken, veggies, 2 tablespoons hummus and 1 tablespoon of Greek dressing to each bowl.

  ½ cup hummus, 1/4 cup greek dressing

Tips:

• For the quickest prep, use chicken tenders, they are the easiest to cut into cubes.
• I like Primal Kitchen Foods Greek Dressing, but use your favorite.
• If you don’t have an instant pot, use quick cooking microwavable rice or frozen rice instead.
• Add even more flavor with olives, pickled red onion or tzatziki sauce.
• If you double the recipe, cook the chicken in batches.

Storing leftovers:
Store the chicken, rice and veggies separate in airtight containers in the fridge for up to 3 days.
When you are ready to enjoy, reheat the chicken and rice then assemble the bowls.

Nutrition Information

Nutrition Facts

Amount per Serving

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.

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Understanding Plant-Based Protein: An Overview

When we talk about plant-based protein, we’re diving into a world of nutrition that is not only beneficial for our bodies but also for the planet! Plant-based proteins come from various sources like legumes, nuts, seeds, and grains. More than just a trend, understanding what plant-based proteins are and why they matter can help us make healthier dietary choices.

This protein type is essential, especially as more people are shifting away from animal products. It’s critical to recognize that plant-based proteins offer all the necessary amino acids that our bodies need for optimal function, minus the saturated fats often found in animal proteins!

What is Plant-Based Protein and Why It Matters?

Plant-based protein refers to protein derived from plants, which can include a wide variety of sources. For many, the shift to plant-based proteins is not just about health, but also about environmental and ethical considerations. By choosing plant-based options, we can significantly reduce our carbon footprint and promote sustainability.

• Rich in fiber and essential nutrients
• Lower in calories and fat compared to animal proteins
• Helps reduce the risk of chronic diseases

Adopting these proteins into our diets can lead to a healthier lifestyle. Plus, they’re versatile and can easily be incorporated into many meals, making them a fantastic choice for both casual eaters and culinary enthusiasts!

The Growing Market for Plant-Based Proteins

The plant-based protein market has seen remarkable growth in recent years. With an increasing number of individuals seeking healthier lifestyles, the demand for these products is skyrocketing! From meat alternatives to protein-packed snacks, the options seem endless. For a deeper dive into market trends, refer to the State of the Industry Report on Plant-based Foods.

• Increased awareness about health and nutrition
• Rise of vegan and vegetarian diets
• Growing interest in sustainability and ethical eating

As we observe these trends, it’s fascinating to see how brands are innovating to meet consumer demands. This growth not only reflects our changing eating habits but also our desire to make more informed choices about the foods we consume.

Making Informed Choices: The Future of Plant-Based Protein

As we look ahead, the plant-based protein industry is set to evolve in exciting ways. Innovations in food technology, sustainable farming, and consumer preferences are all driving forces that are reshaping this market. People are increasingly interested in food that not only satisfies their hunger but also aligns with their values and health goals. So, what’s next for plant-based proteins?

We can expect to see a surge in products that cater to diverse tastes and dietary needs. From ready-to-eat meals to convenient protein snacks, the future is bright. Plus, advancements in plant-based protein extraction will likely enhance the flavors and textures we have come to love—or sometimes struggle with—today. For more information on the market’s future, you can read this analysis on the plant-based food market.

What’s Next for the Plant-Based Protein Industry?

The plant-based protein market is indeed expanding, and several key trends are leading the way. Here are some anticipated developments:

• Innovative Ingredients: Expect to see new sources of protein, such as algae and insects being explored.
• Enhanced Nutritional Profiles: Brands are focused on fortifying products with essential vitamins and minerals.
• Consumer-Centric Products: Personalized nutrition is on the rise; expect more tailored protein solutions.
• Environmental Considerations: Sustainable practices will continue to drive purchasing decisions.

These trends indicate a future where plant-based proteins are not just an alternative, but a staple in many diets. As consumers become more health-conscious and environmentally aware, the market will respond accordingly.

Frequently Asked Questions About Plant-Based Proteins

Final Thoughts: Evaluating Plant-Based Proteins for Your Lifestyle

When considering whether to incorporate plant-based proteins into your diet, it’s essential to evaluate what works best for you. Everyone’s nutritional needs and lifestyle choices differ, so taking a personalized approach is vital. Reflect on your dietary preferences, health goals, and even your cooking habits!

Plant-based proteins offer numerous benefits, but they should align with your lifestyle for you to fully enjoy them. Whether you’re a seasoned vegan or just curious about trying new foods, experimenting with plant-based options can be rewarding.

Engage and Explore Further with Plant-Based Proteins

Join the Conversation: Share Your Thoughts and Experiences

We love hearing from you! If you have tried plant-based proteins or have recipes you swear by, share your thoughts in the comments below. Your experiences could inspire someone else on their plant-based journey. Let’s build a community that promotes healthy eating together!

Additional Resources: Where to Learn More About Plant-Based Nutrition

If you’re looking to deepen your understanding of plant-based nutrition, here are some excellent resources to check out:

• Books: “How Not to Die” by Dr. Michael Greger offers insights into the benefits of whole-food plant-based diets.
• Websites: NutritionFacts.org provides evidence-based articles on nutrition and health, offering valuable insights into scientific studies on plant-based eating.
• Podcasts: “The Rich Roll Podcast” features discussions on wellness and plant-based living.

These resources can equip you with the knowledge you need to make informed dietary choices that align with your health goals.

Exploring Plant-Based Protein Supplements and Their Benefits

As the demand for plant-based foods rises, so does the interest in protein supplements. Whether you’re looking to boost your protein intake or enhance your post-workout recovery, plant-based protein powders can be a convenient option. They often provide a blend of proteins from sources like pea, rice, and hemp, catering to various dietary preferences.

When choosing a protein supplement, consider factors such as taste, ingredient quality, and nutritional content. Always opt for brands that prioritize clean labels and transparency in their ingredients. With the right supplement, you can easily integrate plant-based proteins into your routine, supporting your health and wellness goals!

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Lentil lovers, these lentil burgers are for you! These hearty meatless burgers are made with familiar and wholesome ingredients, unlike many store-bought options these days. My Favorite Veggie Burgers are still my go-to, but these lentil burgers come in second.

These burgers are flavored with grated carrot, fresh cilantro or parsley, onion and garlic, and spices, including chili powder, cumin, salt and pepper. Two eggs are optional (omit them for vegan burgers), but they provide extra moisture and a lighter texture.

The recipe comes together beautifully in the food processor. Like my veggie burgers, these lentil burgers turn out best when baked in the oven, which is a more efficient and less fussy method than cooking them in a skillet. They turn out nicely golden and firm enough to hold their shape in between a bun.

Lentil Burger Serving Suggestions

These burgers taste best with boldly flavored toppings, like an herbed avocado sauce and pickles. You could also serve these burgers without bread, perhaps on a green salad or over cooked brown rice, farro or quinoa with some of the topping suggestions provided below. Freeze your leftover burgers for a quick protein and fiber-rich addition to future meals.

• Buns or bread of choice, like hamburger buns, English muffins or even flatbread. Lightly toast them for some extra texture.
• Sauce, such as guacamole (shown here), avocado pesto, avocado dip, green goddess tahini dip, ketchup, mayo or mustard.
• Greens, like crisp lettuce, arugula or spinach.
• Add some crunch with dill pickles, quick-pickled red onions, or thinly sliced radishes or cucumbers.
• Sliced ripe tomato, only when tomatoes are in season!

Lentil Tips

This recipe calls for 2 1/2 cups regular greenish-brown lentils. You can cook them yourself, or use canned lentils or steamed lentils from Trader Joe’s. Regardless of the cooking method, you’ll need to spread them across a paper towel to absorb excess moisture before using them. If you have any extra lentils, add them to a green salad this week.

More Hearty Meatless Mains

Here are a few more bean and lentil-based recipes to try:

Please let me know how your lentil burgers turn out in the comments! I love hearing from you and hope this recipe becomes a new staple for you.

Print

Lentil Veggie Burgers

These meatless lentil burgers are hearty, tasty and hold their shape well. They come together easily in the food processor. Bake them to golden perfection, and freeze the leftovers for later. Recipe yields 8 veggie burgers.

Lentil Burgers

Burger assembly suggestions

• 8 buns of choice (hamburger buns, English muffins or flatbread), toasted
• Sauce: Guacamole, Avocado Pesto, Avocado Dip, Green Goddess Tahini Dip, ketchup, mayonnaise or mustard
• Greens: Lettuce, arugula or spinach
• Add some crunch: Dill pickles, quick-pickled red onions, or thinly sliced radishes or cucumbers
• Tomato slices

1. Preheat the oven to 400 degrees Fahrenheit. Line a large, rimmed baking sheet with parchment paper for easy clean-up. 
2. Drain the lentils very well in a colander, then measure 2 ½ cups and spread them across a lint-free tea towel or paper towels to help dry them (if you have extra lentils, reserve them for another use). 
3. To make the burgers: Cut the halved onion into a few slices before adding the onion and garlic cloves to the food processor. Pulse until the onions are roughly chopped, but no more.
4. Add to the food processor: towel-dried lentils, eggs, oats, handful of herbs (optional), chili powder and cumin, salt and black pepper. Process until the mixture has the consistency of chunky hummus (err on the side of caution here). Stir in the grated carrot by hand.
5. To prepare the burgers: Divide the lentil mixture into 8 equal portions using about ½ cup each. Shape them into patties about 1-inch thick. (If your mixture is unmanageably wet to shape, stir in a couple of tablespoons of your flour of choice, or more as needed.)
6. Brush both sides of each patty generously with oil and place them on the lined baking sheet, leaving a few inches of space around each one. Bake until the patties are deeply golden on the outside, about 35 minutes, flipping halfway.
7. To assemble the burgers: Toast your buns if you’d like. Top the lower bun with lettuce, if using, then a veggie burger patty, then spread a generous amount of guacamole or sauce on top. Top with crunchy condiments and tomato, and enjoy!
8. Leftover burgers keep well, refrigerated, for 4 days. Or, freeze them in a freezer bag for up to 3 months (thaw in the microwave for about 1 minute or in a 400 degree oven for 12 to 15 minutes, until warmed all the way through).

Notes

Recipe adapted from Lentil-Chickpea Veggie Burgers with Avocado Green Harissa. 

*To cook the lentils: Fill a medium-to-large saucepan with water, leaving several inches of room at the top. Bring it to a boil over high heat. Sift through 1 cup lentils for debris, then rinse them well. Add the lentils and ½ teaspoon salt to the boiling water and set the timer for 13 minutes. Reduce the heat as necessary to prevent overflow but maintain a lively simmer. Once your timer has gone off, use a fork to scoop out a few lentils and test for doneness (careful, they’re hot). Your lentils are done when they are pleasantly tender throughout. If your lentils aren’t fully cooked yet, retest every 1 to 2 minutes until they are. Once cooked, immediately strain off all the excess water.

To cook the burgers on the stove: Heat a thin layer of avocado oil in a large skillet over medium heat. Once the oil is shimmering, cook the veggie burgers in batches. Cook until the burgers are crispy on the bottom and the mixture holds together, about 3 to 5 minutes. Flip the burgers carefully with a spatula and continue cooking until the second sides are firm and brown, about 3 to 5 more minutes. Transfer the burgers to a plate, then add more oil to the pan and repeat with the remaining burgers until they are all cooked through.

Make it gluten free: Use certified gluten-free oats and oat flour or gluten-free all-purpose flour (if needed).

*Make it egg free/vegan: Omit the eggs. It will be a little more challenging to achieve a hummus-like texture, but the burgers will come together!

Nutrition

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full nutrition disclosure here.

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Coming up with inspired lunch ideas takes some effort. One of the things I’ve been trying to be better about is lunches on-the-go. Often times, let’s be honest, it’s re-marketing leftovers. Too often, if we’re not going to be home for the day, we just wing it. And I’m nearly always sorry we didn’t make the effort to pack a good lunch. This is especially true if we’re on some sort of trip, towing the Airstream. Because on those days parking dictates where you’re lunching. And just thinking about it is making me cringe. So yeah, we’re trying to do better over here and I thought I’d share some recent wins.

Lunch Ideas #1 

These lunch boxes (above) came together pretty quickly. Nearly everything was a leftover, or component of a previous meal. To pull it together I peeled and chile-dusted the hard boiled eggs, sliced the avocado and sliced the mandarin.

1. Spicy Sesame Coleslaw: You’ve seen it before, you’ll see it again. Lol. It’s my favorite coleslaw, and I’ll basically tuck in anywhere. Feathery green and red cabbages along with carrots, apples, and scallions tossed with a spicy, creamy sesame dressing.

2. Pickled Cauliflower: The pop of color you need in your lunch. This quick pickled cauliflower delivers a good amount of tang and crunch in the midst of less structured components. I make mine with chiles, mustard seeds and slivered onion, but you can play around.

3. Chile-dusted Hard-boiled Egg: Here’s how to make these. Combine equal parts chile powder and MDH chana masala powder in a small bowl. I like to use this Kashmiri chillie powder, but use what you have (and like). Hard boil eggs, peel them, rinse, dab each egg a bit on a clean towel to take off excess water, then roll them around in the spice mixture until completely covered. Slice and serve, or pack into lunch.

4. Turmeric-Scallion Tofu Spread: This is actually leftover wonton filling from my last round of wonton soup. But it’s also great as a lettuce wrap filling, cracker and sandwich spread, and on its own. Here, I nestle it into a stack of 2-3 little gem leaves. Get the recipe – it’s the first part of the recipe on this page, minus the wrappers.

5. Red-spiced Edamame: I’ll write this up as its own recipe soon, it’s a homemade spice blend made by crushing Kashmiri chillies, smoked paprika, brown sugar, sesame, dried onion flakes, salt, and a kiss of cardamom together. Sprinkle generously. There are a lot of other spice blend ideas in the Spice / Herb / Flower / Zest PDF that members get. Just about any of those are great here. Experiment!

6. Pepita & Curry Leaf Tadka: I’ve definitely over-stripped my young curry tree making this lately. Toast a cup of pepitas and set aside. Heat 2 tablespoons of oil in a small saucepan over medium-high heat, stir in 50-ish fresh curry leaves. Continue to stir and when the leaves begin to crisp up add 2 teaspoons black mustard seeds. Keep stirring and when the seeds have toasted a bit and stopped popping, add 1/2 teaspoon chile powder. Pour this over your pepitas, toss well, and salt to taste. good on everything, Including the soba in the next lunch.
Also: purple rice, sliced avocado, mandarin wedge, nutritional yeast kale chips

Lunch Ideas #2 

The one component of the lunch boxes (above) that wasn’t made ahead of time, was the soba noodles. I boiled them, and ran them under cold water just before packing up. 

6+. Soba with Pepita & Curry Leaf Tadka:  The same pepitas as above (lunch ideas #1), this time tangled with cold soba.

7. Vegan Tamagoyaki: This is a vegan version of tamagoyaki, the much-loved Japanese rolled omelette. I like to make chickpea-tofu version, and this one is lined with nori and seasoned with scallions and herbs. They’re fantastic lunchbox heroes because you can make and roll them ahead of time. They’ll keep for a few day so you can slice and go.

8. Blistered Artichoke Hearts: Leftovers from dinner the previous night. I cooked these from frozen. So easy, so good. I wrote a long post about how to cook artichokes – both fresh and frozen. So, if you love artichokes, but think they’re too much work, read this. Same goes if you think the frozen ones are going to be bad. They aren’t and they’re great in scenarios like this one, quick pastas, casseroles, etc.

9. Fava Beans Tossed with Citrus Olive Oil: These are fava beans that have been shelled, boiled for a flash, shelled again, and then splashed with a bit of lemon olive oil, and tossed with a pinch of salt. From previous dinner. I do the same with edamame, but favas are in season and I they’re worth all the shelling and peeling drama.

10. Kale Chips: Some extra crushed kale chips tossed with the remaining pepitas. My method for epic kale chips is this: buy curly kale, make sure it’s dry if you recently washed it. Toss the kale with olive oil and scrunch it all up with your hands, be sure it’s all coated. Toss with a lot of nutritional yeast, get a good coating going. Season with salt and bake at until the chips at the edges start browning. Toss well. Continue to bake until crispy but still mostly green. Or have a look at this kale chip recipe.

Also: blood orange wedges for dessert.

A Couple Pro-tips

There’s actually just one main tip, but I’ll add more as I think of them. Line your bentos with parchment paper for easy clean-up (pictured below).  This isn’t as important with stainless steel containers, they clean up quite quickly. Bentos, often made of cedar, are a bit more fragile and take more care if you want them to last for many years. Also, clean up as soon as you get home. The reset is key to looking forward to your next special box lunch.

More Lunch Ideas: Salads!

Salads are another favorite lunch idea. For the best experience, keep the dressing on the side and toss just before eating. Also, pro-tip, leave a good amount of room or headspace in your salad vehicle, so tossing is contained and less messy. For to-go or desk salads, I love bringing the components for a Nicoise salad or Nicoise-ish salad. The lettuces and other ingredients can stand up to transportation and you get a great mix of protein, greens, and veggies all in one lunch. See photo below.

Favorite Lunchbox Containers

Bentos: I have (and love) my small collection of bento boxes. They’re beautifully crafted and fit the perfect amount of food. They often come with small dividers to create separation between food, but you can also use lettuce, or other small containers to divide things up. 
Tiffins (or dhabbas): These containers have long been used in India to enable healthful, homemade meals outside the home. I have a circular, triple-stack stainless steel version I love for a number of reasons including durability, compactness, and security. The tiers nestle tightly making spills and accidents unlikely. I have my eye on a rectangular version as well.

Both bentos and tiffins have a tradition of enabling meals made with care and love. And continuing this tradition is something I try to channel when I’m packing a lunch for myself or someone I care about.

I don’t mind mixing different types of lunch containers. And sometimes I’ll make an individual lunch for each person, each in its own container. But, other times I think it’s fine to load up a few family-style containers and do it that way. I think that works great for components that can be more communal, like edamame, or a bunch of dumplings, a stack of paratha, vegan sushi or quesadillas, quinoa patties, etc.

Hot Lunch!

Use a thermos to bring hot miso soup or tea or rasam or whatever else you can think of. This is always the icing on the cake and unfailingly makes me happy (or happier!) When I really have things lined up, I’ll bring green tea, miso soup, or soba tea and a durable glass or two wrapped in cloth. Simply rewrap when you’re finished.

I hope this provides a bit of inspiration! It’s really wonderful to take a bit of time to sit down to a thoughtfully prepared, healthful homemade lunch and I’m never sorry about making the extra effort (in the long run). Even if it can make a morning a bit more demanding than usual, I know when I do it, I’ll eat better, feel better, and get excited about sitting down to lunch. Enjoy! -h

More Lunch Ideas

• Vegetarian Lunch Ideas: One Sauce, Three Lunches
• 10 Lunch Ideas that Spark Joy
• Otsu
• Vegan Sushi
• Quinoa Patties
• Mushroom Hand Pies
• Black Sesame Otsu

Continue reading Feel-good Lunch Ideas on 101 Cookbooks

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Why Dark Chocolate Might Be The Sweetest Way To Lower Diabetes Risk

My grandmother lived with type 2 diabetes for 30 years — the kind that crept up in her 50s and stole pieces of her life one by one. She lost a toe to poor circulation, her vision blurred from retinopathy, and every family dinner became a negotiation with her insulin pen. I was 32 when she passed at 82, and I swore right then I’d do everything in my power to break the cycle.

Now at 62, my blood sugar is rock steady (A1C 5.1 at my last check), I deadlift 185 lbs without a crash, and I eat chocolate every single day. Not the milky, sugary crap — real dark chocolate, 85% cacao, the bitter stuff that tastes like grown-up indulgence.

Turns out, it’s not just a treat. It’s medicine. A 2024 BMJ study of over 192,000 people found that eating at least 5 servings of dark chocolate per week is linked to a 21% lower risk of type 2 diabetes. Milk chocolate? No benefit. I’m not making this up to justify my habit — this is the sweetest prevention tool I’ve found, and it works.

coracaoconfections.com

High Cocoa Dark Chocolate: Health Benefits & Buying Guide | Coracao

Why My Grandmother’s Generation Got Diabetes Wrong (And How We’re Fixing It)

The old narrative was “sugar causes diabetes — avoid sweets forever.” But it’s not that simple. Type 2 diabetes is about insulin resistance from chronic inflammation, processed carbs, sedentary life, and genetics. Dark chocolate fights back with flavanols — potent antioxidants that improve insulin sensitivity, reduce inflammation, and protect your pancreas from oxidative stress.

Milk chocolate blocks flavanol absorption with dairy proteins and spikes you with sugar. Dark chocolate (70%+ cacao) is low-sugar, high-flavanol magic that actually regulates blood sugar.

I started 1 oz daily three years ago after my A1C crept to 5.6. Now it’s 5.1, and I feel unbreakable.

The Science That’s Got Me Stocking Bars Like Ammo

The evidence is stacking up like chocolate squares:

• A 2024 BMJ cohort study with 192,000 participants found that ≥5 servings/week of dark chocolate was associated with a 21% lower risk of type 2 diabetes (P trend=0.006), while milk chocolate showed no association.
• Harvard’s 2024 analysis: Each additional weekly ounce of dark chocolate cuts diabetes risk by 3%, thanks to flavanols improving insulin function and lowering inflammation.
• NPR’s 2024 report on a new study: A small daily serving of dark chocolate reduces type 2 risk by enhancing blood flow and reducing oxidative stress on pancreatic cells.
• Medical News Today’s 2024 coverage: 5+ servings/week = 21% lower risk, attributed to high cacao content’s antioxidant effects.
• A 2024 Everyday Health piece: 5 ounces weekly linked to 21% lower risk, with dark chocolate’s flavanols regulating glucose better than milk varieties.

2025 updates from ongoing trials confirm: Flavanols boost nitric oxide for better blood flow and make cells more responsive to insulin. It’s not magic — it’s biochemistry.

verywellfit.com

Chocolate Nutrition Facts and Health Benefits

My Exact Protocol (The One That Dropped My A1C 0.5 Points)

→ The chocolate I swear by Lindt Excellence 85% Cacao Bar — 1 square (10g) with afternoon coffee. Pure, no fillers, max flavanols.

(Grab it here — usually $3/bar on Amazon, affiliate but I’d pay premium for this one.)

→ Dose that works without guilt 1 oz (28g) daily, split into 2–3 servings. That’s 5–7 squares of 70–90% dark. Under 100 calories, 3g sugar max per oz.

→ Food pairings for max absorption

• Morning: Melted into oatmeal with cinnamon (cinnamon boosts insulin sensitivity 20%).
• Afternoon: Plain with almonds (healthy fats help flavanol uptake).
• Evening: Dipped in Greek yogurt (probiotics + flavanols = gut health win).

→ Extras to amplify Pair with green tea (EGCG synergizes with flavanols). Avoid milk — it blocks 67% absorption. Track with a glucometer (my fasting levels stabilized in weeks).

express.co.uk

Diabetes: Dark chocolate could lower blood sugar levels in …

Real Results After 3 Years (With Bloodwork Receipts)

• A1C: Crept to 5.6 three years ago → now 5.1 (optimal range).
• Fasting glucose: 98 mg/dL → 84 mg/dL (no more prediabetes scare).
• Post-meal spikes: Used to hit 160 after carbs → now under 130, even with treats.
• Energy: No crashes — flavanols fight fatigue and stabilize mood.
• Inflammation (hs-CRP): 2.1 → 0.8 (lower risk across the board).
• Bonus glow: Skin looks plump, joints move easier (less oxidative stress).

My doctor asked what changed. I showed her my chocolate stash. She laughed — then asked for brands.

indiatoday.in

Dark chocolate and diabetes, here’s what Harvard’s study found

The Part That Makes Sugar Lovers Furious

You can’t eat Snickers and call it health food. Milk chocolate actually increases diabetes risk because the sugar outweighs any tiny flavanol benefit. It’s the bitter, high-cacao dark stuff that works — and only in moderation (1 oz max daily). Overdo it and the calories add up.

But if you’re over 50 with a family history like mine? This is the sweetest, most enjoyable prevention tool I’ve found. Tastes like indulgence, acts like medicine.

I wish my grandmother had known. I’m making damn sure my granddaughter does.

santabarbarachocolate.com

Cacao vs Dark Chocolate: Which Is Healthier? Benefits Explained …

How To Start Your Own Dark Chocolate Ritual

Pick 70–90% cacao (start lower if bitter scares you). Brands I love:

• Lindt Excellence 85% (my daily).
• Ghirardelli Intense Dark 86% (for baking).
• Theo Organic 85% (fair trade bonus).

Store in a cool spot (not fridge — condensation ruins texture). Track your glucose for two weeks — you’ll see the difference.

If you’re diabetic already, talk to your doctor — dark chocolate can lower blood sugar, so adjust meds if needed.

The Bigger Picture: Why This Matters at 62

Diabetes isn’t just about sugar. It’s about inflammation, oxidative stress, and how your body handles insulin as you age. Dark chocolate tackles all three while making life sweeter.

Combined with my antioxidant stack (see related post), walking 10k steps, and strength training, I’ve cut my risk dramatically. No toe loss, no blurred vision, no finger pricks for me.

This is how we age on our terms — fierce, healthy, and with a little chocolate on our lips.

Love always, Do

P.S. Want my exact chocolate brands, a 7-day “Dark Chocolate Reset” meal plan that dropped my glucose 14 points, and the bloodwork panel I use to track diabetes risk? Comment “CHOCOLATE” below and I’ll DM you everything (including Amazon links for the best bars at 20% off).

Related on LiveLaughLoveDo: → 5 Antioxidants That Fight Free Radicals & Reduce Cancer Risk (flavanols are key players) → Need A Sweet Treat? Try This Protein-Packed Chocolate Chip Skillet (dark chocolate chips required) → Want To Get The Most Benefits From Turmeric? Always Pair It With This (another inflammation fighter) → Want To Build Muscle After 60? Make Sure You Get Enough Of This (strong muscles help blood sugar control)

Let’s stay sweet and strong, darling.

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