I absolutely love fresh herbs. They are a simple way to completely change the flavor profile of a dish. Because I love fresh herbs so much, I tried to grow my own in my backyard — which didn’t go that well. I often forgot to water them or make sure they were receiving the adequate amount of sunlight. And because of this, they eventually died. When I heard about the indoor Veritable Exky Classic Garden, I was so excited to try it.

The Veritable Exky Classic Garden is the smallest and most efficient indoor garden that allows you to effortlessly grow herbs and vegetables in your kitchen. When I first opened the package, I was pleasantly surprised by its chic appearance. Its ultra-compact and sleek design makes it a great fit in any kitchen and was the perfect addition to my counter. Everything was included in the packaging: sweet basil and parsley lingots (perfectly sized pieces of soil with seeds and nutrients to help herbs grow), instructions and even labels for the herbs. It took less than five minutes to set everything up.

It was very easy to put together the garden. Once I placed the lingots into their proper places and added water, all I had to do was plug it in and watch it grow. Because of the machine’s advanced technology, I was able to see growth in a few short weeks. When growing my own herbs outside, I didn’t notice this type of growth until several weeks after planting the seeds.

My kids really enjoyed seeing the herbs grow, which made this garden a great family activity. Because this in an indoor garden, it utilizes high-efficiency LED light, which guarantees faster plant growth while activating essential oil production to provide rich flavors. The Exky Classic Garden has an automated day and night cycle; it turns on for 16 hours and goes off for eight hours. It also has a built-in water tank that allows for automatic watering for up to three weeks.

Be sure to keep the Exky Classic Garden out of reach from any pets. I made the mistake of placing it on the floor and my dog decided to have a little fun playing in the soil. I was able to salvage the garden, but it was definitely a lesson learned!

Overall, I think the Veritable Exky Classic Garden is a great product for those who want a hassle-free herb garden. It requires very little maintenance and is a great experience for the whole family. Once the herbs are fully grown, my kids and I plan to make our very own pesto!

Legumes, grains and nuts have qualities that naturally lend themselves to milky beverages. When cooked, legumes and grains both absorb water and become creamy. On Food and Cooking by Harold McGee explains that the fats in nuts and soybeans feel naturally creamy, not greasy, on the tongue.

Grains, legumes and nuts also have specific flavor compounds, which are sometimes detectible in plant-based drinks. McGee explains that the unsaturated fatty acids in legumes and nuts can have notes of floral or mushroom flavor, while the phenolic compounds in whole grains can have vanilla and toasted flavors.

Most plant-based beverages are marketed for use in cereal, smoothies, coffee and occasionally as an ingredient in baked goods and cooked savory dishes. Depending on the production method, some can separate when heated such as with soups. While this separation is not harmful, it may be undesirable, depending on the recipe.

Nutrition Overview

Plant-based milks do not have some components found in cow’s milk, including lactose and casein, which is helpful for those with a milk allergy or lactose intolerance. Dairy milk from cows is pasteurized and fortified with vitamins A and D, but beyond that, cow’s milk is one ingredient in its natural form.

Some plant-based drinks have fortification of nutrients at levels above those of dairy milk; amounts vary by brand, and some evidence suggests absorption may not be equal to that of cow’s milk. Unsweetened and fortified nondairy milks may be a choice if a child is allergic to cow’s milk, is lactose intolerant or does not eat dairy foods, but are otherwise not recommended as a full replacement for dairy milk. Like dairy milk, plant-based alternatives should not be used as infant formula or introduced to a child before age 1.

Additives

To turn a plant into a beverage, more processing is required, including cooking a grain or hydrating a seed, removing most fiber-rich solids, and in many cases adding additional protein, fat, preservatives, flavorings, thickeners, emulsifiers or other additives. As a result, the nutritional profile of plant-based drinks varies widely.

Foods such as barley, short-grain rice, oats and split peas become creamier, more gelatinous or thicker than others, such as quinoa. These hydrophilic plants “melt” into water. Still, to yield a mouthfeel similar to cow’s milk, several issues need to be resolved, including grittiness, sandiness, separation of solids and thin, watery consistency.

Soy and pea proteins: These are used to increase the protein content of drinks made from other plants, which are generally much lower in protein than dairy milk (except for soy, which is a complete protein). Soy and pea proteins can provide one of the creamiest textures compared to other plant proteins because they are some of the most soluble. Both also help emulsify beverages into a unified liquid because they hold water well. While these proteins solve many processing problems, they’re usually used in an isolate form, meaning they have been stripped of some minerals, fiber and healthy fats.

Calcium fortification: For added nutrition that’s closer to cow’s milk, calcium is often added in the form of calcium phosphate or calcium carbonate.

Potassium fortification: Dairy milk is a natural source of potassium, with about 390 milligrams per serving of 2% milk. Dipotassium phosphate and potassium citrate are buffering agents used to regulate pH, prevent coagulation and stabilize a drink; in “barista” beverages, these ingredients also can balance out the low pH of coffee so curdling doesn’t occur when added to a hot liquid. Fortification also results in higher potassium content, with some beverages having more than dairy.

Emulsifiers and thickeners: Commonly used to keep fat and water from separating and solids from settling on the bottom of beverage cartons, soy lecithin and sunflower lecithin are two examples of emulsifiers. Lecithin is a mixture of fatty acids naturally derived from plants (as well as animals) that attracts both water and fats. Chicory root fiber, pectin and native starches, such as tapioca starch, can give a drink a thicker mouthfeel. Locust bean gum and guar gum are derived from vegetables, whereas xanthan gum is obtained via microbial fermentation; all are used to create a thicker, more stable liquid. Seaweed and algae gums including agar-agar, alginic acid and carrageenan polysaccharides act as stabilizers and thickeners. Gellan gum, which can grow on aquatic plants but also is produced commercially through bacteria, is often used with fortified beverages to keep calcium suspended so it doesn’t sink to the bottom of the container.

Natural flavorings: These may include cinnamon and vanilla, for example, and often are proprietary. Therefore, the U.S. Food and Drug Association allows “natural flavors” to be listed in the ingredients list.

Added sugars: Most plant-based milks have a plain variety, which is generally free of added sugars. Some drinks taste especially sweet due to the natural flavors of the plant, such as barley and oats. Beverages with flavors such as vanilla, chocolate and even “original” may contain added sugars. Check the label for cane sugar and other sweetener ingredients or look at the amount of added sugars.

Plant-Based Beverages

Calcium-fortified soy: While milk-like drinks have been made from soybeans for centuries, commercial soy milks are produced using different processes than traditional Chinese and Japanese methods, which involved the use of natural enzymes to break down soybeans, yielding a milky product with a strong soy flavor.

With a similar nutrient profile to dairy, this is the only plant-based drink that is acceptable as a dairy alternative, according to the 2020-2025 Dietary Guidelines for Americans. Fortified soy milk also is the only plant milk that is recognized as an acceptable substitute for dairy milk in federal nutrition programs such as the Special Supplemental Nutrition Program for Women, Infants, and Children.

The fatty acid profiles and types of proteins differ between dairy milk and soy drinks, but the total grams of protein are similar: 7 to 9 grams per serving. Soy beverage also has comparable levels of vitamins A and D, riboflavin and more vitamin B₁₂ due to fortification. Soy drinks are usually made with whole soy beans, not soy protein isolates, so they are included in the soy foods that may bear an authorized health claim in relation to their soy protein content and risk of coronary heart disease.

Soy beverages generally yield more comparable baked goods to those made with dairy milk, rather than items made with other plant drinks. Soy beverages can be used in cooked dishes, too, such as bread pudding, strata and custard, which is unusual for plant drinks.

Pea: A newer option on the market, it is made with yellow pea protein powder, which is easier to emulsify in a liquid than some other plants. Therefore, most manufacturers can use less emulsifiers and thickeners while still producing a thicker viscosity. The nutrition profile of some plain pea drinks is similar to soy beverages. One brand touts protein levels around 8 grams, 50% more calcium and half the carbohydrates of dairy milk. Some brands use fortification to provide DHA and up to 100% of the daily value for vitamin B₁₂ , which is important for vegetarians and vegans.

Results from baking and heating pea beverages are similar to those with soy drinks. Pea beverages also are very versatile in smoothies and baked goods. When heated or added to other hot drinks, some brands become even thicker.

Almond: The nutrient profiles of different brands of almond beverage vary greatly. A few brands use only almonds and water, yielding a very watery consistency but a short ingredient list. Other brands add emulsifiers, thickeners and ingredients such as oats for a blended drink. In general, most almond drinks are low in protein and carbohydrates and are fortified with minerals and vitamins including vitamin E, which is naturally found in almonds.

Almond milks can sometimes add a pleasantly nutty flavor to baked goods, but this flavor is often undetectable when drinking it. Baked items made with nut milks tend to brown quicker and have a more golden hue and squishier texture than those made with dairy milk. While it is not recommended to boil almond beverages, they can be heated into sauces or soups and a slightly sweet flavor may be present.

Rice: Some are made with partially milled or brown rice, which is preferable because more of the germ and bran of the whole grain remain. Per cup, rice drinks generally contain 1 gram of protein, 2 to 3 grams of fat (mainly from canola, sunflower or safflower oils) and most are fortified with calcium and vitamins A, D and B₁₂ at levels close to cow’s milk. The carbohydrate count is 13 to 23 grams, with about 13 grams of natural starch — higher than most plant-based milks. Products made from rice may be a source of arsenic, so it is recommended to consume a variety of foods to limit exposure, especially for young children.

In general, rice drinks are very thin and watery, a consistency that lends itself to smoothies and other liquid recipes. Because of the beverage’s high carbohydrate content, most baked recipes can be successful. The bland, blank-canvas flavor is helpful when making savory dishes, but it should be heated at lower temperatures for the best texture in soups.

Coconut: While both are made from grated coconut flesh, refrigerated varieties of coconut beverage are diluted with more water than canned coconut milk. The refrigerated type also may contain more additives to maintain a thicker texture without the same amount of saturated fat in the dense canned kind. Different refrigerated brands often have unique fortification amounts, including a high amount of vitamin B₁₂, which may be helpful for vegetarians and vegans. Coconut beverage is low in protein and carbohydrates, and many have about the same amount of total fat as 2% dairy milk but a higher amount of saturated fat.

Refrigerated coconut milk tends to have excellent frothing abilities and works well in smoothies and frothed warm drinks. Do not use it as a substitute for canned coconut milk in baked or stovetop recipes, since it is much lower in fat and the coconut flavor is less pronounced.

Sesame: Sesame beverage is rich in calcium, both naturally and through fortification (390 milligrams per 1-cup serving). One sesame drink maker uses sesame seeds after they are pressed for oil, upcycling a product previously considered food waste into a sesame protein concentrate. Other ingredients, such as pea protein, are added to increase the viscosity and protein (8 grams in regular and 4 grams in barista per 1 cup). Use the “barista” blend for frothy warm drinks and the regular version for baked goods to avoid altering the pH.

Oat: Because oat is a sweet grain that is naturally thick and gelatinous when hydrated, it produces a sweet and naturally thick drink. Surging in popularity, oat became the second best-selling plant-based drink in the United States in 2020, with almond as the top-selling plant drink and soy third.

The main ingredients are oats and water, with some additives and fortification. One manufacturer uses natural enzymes to break down the sugars in oats into maltose, creating a sweeter taste. The FDA considers these sugars “added,” since they were created during the production process.

In general, oat beverages have around 2 to 5 grams of fat, 16 to 19 grams of carbohydrates, 2 grams of fiber (with 1 gram soluble and some brands retaining the healthful beta glucans), 2 to 3 grams of protein and are fortified with calcium, potassium and vitamins A and B₁₂. Oat drinks perform well in baked goods and can produce a slightly sweet flavor when cooked.

Hemp: Hemp seeds are soaked until they swell and are then wet-milled and strained to produce this drink. Thickeners, emulsifiers, flavors and sweeteners are usually added. Because of their amino acid profile, hemp seeds are considered a source of high-quality protein. However, most hemp drinks contain only 2 to 3 grams of protein per serving. Hemp seeds also contain high amounts of omega-3 and omega-6 fats. While amounts vary between brands, some hemp beverages contain up to 3.5 grams per serving of these healthy fats. Unsweetened varieties contain no carbohydrates. Hemp beverages are best used in cool preparations, as cooking and baking can produce a strong flavor.

Pistachio: As of May 2022, the three most widely available pistachio drinks do not have any added oils. This is unusual as sunflower, rapeseed/canola, coconut and palm oils are generally added to help emulsify the solids, fats and liquid and give plant drinks a creamy texture. Therefore, most of the total fat listed on the Nutrition Facts label is from pure pistachio unsaturated fats. These drinks provide varying amounts of potassium due to natural potassium and dipotassium phosphate, which may be added to avoid curdling when added to hot coffee, for example. Even without oils, pistachio drinks froth up nicely and cook well, with baked goods having textures similar to those made with almond and cashew beverages.

Barley: There are two barley milk beverages on the market as of May 2022. One is made from spent beer brewing grains, previously a waste product that is upcycled. While most plant-based drink companies market their products for sustainability, this spent-grains process is unique (although somewhat similar to the production of sesame drink). In the process, sugars are extracted from malted barley and sent to fermentation for beer; what’s left is a protein-rich substrate called “brewer’s spent grain.” Using a special process, the spent grain is converted into a highly soluble protein to make barley beverage.

Nutrition profiles for plain and flavored varieties range from 3 to 8 grams of protein, 0 to 12 grams of added sugars and 70 to 140 calories; fortification provides 35% of the daily value for calcium and 25% to 50% of the daily value for vitamin D. Using barley beverage in recipes with cold and warm preparations works well.

Cashew: This is one of the only milk beverages that can be made without straining after solids are blended with water. Because the nut is softer, some companies produce drinks in which more of the whole nuts remain. Depending on fortification levels, some brands fortify calcium at levels above the 300 milligrams naturally found in 1 cup of dairy milk. Some cashew beverages separate when cooked on the stove top. Baked goods turn out similar to those made with other nut drinks.

Blended: A mix of several plant-based beverages and ingredients, these drinks have qualities not found in a single-origin beverage. For example, pairing a fruit flavor such as banana with sunflower seeds to increase protein and healthy fats, or adding oats for viscosity and pea protein for thickness and protein. With the substantial growth in plant-based milks, the blended category continues to produce innovative options.

References

2020-2025 Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Accessed April 22, 2022.
Almond Milk vs. Milk: Which Bakes the Best Muffin. Teaspoon Of Spice website. https://teaspoonofspice.com/almond-milk-muffins/. Accessed April 22, 2022.
Code of Federal Regulations Title 21. National Archives website. https://www.ecfr.gov/current/title-21/chapter-I/subchapter-B/part-101/subpart-E/section-101.82. Accessed May 24, 2022.
Gellan Gum. Bakerpedia website. https://bakerpedia.com/ingredients/gellan-gum/. Accessed April 22, 2022.
Healthy Beverage Consumption in Early Childhood. Healthy Drinks Healthy Kids website. https://healthydrinkshealthykids.org/app/uploads/2019/09/HER-HealthyBeverageTechnicalReport.pdf. Accessed April 30, 2022.
Hope and Sesame website. https://hopeandsesame.com/. Accessed April 22, 2022.
How We Make our Oat Drink. Oatly website. https://www.oatly.com/stuff-we-make/our-process. Accessed April 22, 2022.
How we upcycle. Take Two Foods website. https://taketwofoods.com/pages/how-we-upcycle. Accessed May 24, 2022.
McGee, H. On Food and Cooking: The Science and Lore of the Kitchen. New York, Scribner, 2004:459, 493-494.
Milk, 2% milkfat. Food Data Central website. https://fdc.nal.usda.gov/fdc-app.html#/food-details/746778/nutrients. Accessed May 24, 2022.
Oatmilk brands to update Nutrition Facts panels in light of FDA guidance on added sugar labeling. Food Navigator website. https://www.foodnavigator-usa.com/Article/2019/07/09/Oatmilk-brands-to-update-Nutrition-Facts-panels-in-light-of-FDA-guidance-on-added-sugar-labeling. Updated July 9, 2019. Accessed April 22, 2022.
Oatmilk edges past soy milk for #2 slot in US. Food Navigator website. https://www.foodnavigator-usa.com/Article/2020/09/25/Oatmilk-edges-past-soymilk-for-2-slot-in-US-plant-based-milk-retail-market-as-almondmilk-continues-to-drive-category-sales. Accessed April 22, 2022.
Original Plant Based Milk. Ripple Foods website. https://www.ripplefoods.com/original-plant-milk/. Accessed April 22, 2022.
Overview of Food Ingredients: Types of Food Ingredients. Food and Drug Administration website.  https://www.fda.gov/food/food-ingredients-packaging/overview-food-ingredients-additives-colors#types. April 30, 2022.
Plant Proteins Come of Age. Institute of Plant Technologists website. https://www.ift.org/news-and-publications/food-technology-magazine/issues/2021/march/columns/ingredients-plant-proteins-come-of-age. Accessed April 22, 2022.
Plant-Based Milks: Almond. IFAS Extension University of Florida website. https://edis.ifas.ufl.edu/publication/FS410. Accessed April 22, 2022.
Plant-Based Milks: Cashew. IFAS Extension University of Florida website. https://edis.ifas.ufl.edu/publication/FS413. Accessed April 22, 2022.
Plant-Based Milks: Coconut. IFAS Extension University of Florida website. https://edis.ifas.ufl.edu/publication/FS411. Accessed April 22, 2022.
Plant-Based Milks: Hemp. IFAS Extension University of Florida website. https://edis.ifas.ufl.edu/publication/FS420. Accessed April 22, 2022.
Plant-Based Milks: Oat. IFAS Extension University of Florida website. https://edis.ifas.ufl.edu/publication/FS419. Accessed April 22, 2022.
Plant-Based Milks: Rice. IFAS Extension University of Florida website. https://edis.ifas.ufl.edu/publication/FS412. Accessed April 22, 2022.
Plant-Based Milks: Soy. IFAS Extension University of Florida website. https://edis.ifas.ufl.edu/publication/FS422. Accessed April 22, 2022.
What are the Uses of Potassium Citrate? Food Additives website. https://foodadditives.net/acidity-regulator/potassium-citrate/. Accessed April 22, 2022.
What is a Natural Flavor? Elmhurst website. https://elmhurst1925.com/blogs/news/natural-flavors-elmhurst-explains. Accessed April 22, 2022.
What is Dipotassium Phosphate in Food and Fertilizer? Food Additives website. https://foodadditives.net/phosphates/dipotassium-phosphate/. Accessed April 22, 2022.
What is the difference between the barista edition and regular oat drinks? Oatly website. https://www.oatly.com/random-answers. Accessed April 22, 2022.
What You Can Do to Limit Exposure to Arsenic. Federal Drug Administration website. https://www.fda.gov/food/metals-and-your-food/what-you-can-do-limit-exposure-arsenic. Accessed May 24, 2022.

I am a huge fan of Yeti products and have had great experiences using their drinkware. I also love testing out new and innovative ways to stay hydrated, so I was eager to try the Yeti Rambler 20 oz Travel Mug with Stronghold Lid and the Rambler 30 oz Travel Mug with Stronghold Lid.

The 20-ounce mug is a stainless-steel, double-walled travel cup with a handle. Yeti says the lid is leak-resistant with dual-slider magnet technology to ensure your favorite hot or iced beverage does not spill when the slider mechanism is closed. It comes in a variety of fun colors, including sandstone pink, harvest red and highlands olive and standard hues of navy, taupe and black. My favorite is the Sandstone Pink! The 30-ounce mug has the same leakproof lid, as well as the double-walled technology to keep your beverage cold or hot. The difference: It simply holds more liquid than the smaller version.

I was really excited to try out the twist-lock lid because I have a 1-year-old who often grabs my beverages and spills them if the lid isn’t secured. I also am always on the hunt for drinkware that actually keep the beverage hot or cold, since I am busy chasing my daughter around and can’t always get to my drink right away. I was pleasantly surprised that the twist-lock lid is in fact spill-proof! I use it all the time and, regardless of whether I have a hot or cold liquid in it, the lid does not leak. Plus, the lip securely locks so, if it gets tipped over, liquid doesn’t dribble from that, either. I also found that the Yeti Ramblers keep my beverages hot or cold for more than 24 hours.

Yeti products generally are great quality. I’ll be using my Yeti Rambler 20 oz Travel Mug with Stronghold Lid and the Rambler 30 oz Travel Mug with Stronghold Lid for a long time and will certainly recommend them to others.

As a registered dietitian nutritionist and food blogger, I spend seven days a week creating, testing and perfecting recipes. I am always looking for kitchen tools to help make the process easier and more efficient. It’s also helpful when my kitchen tools and accessories double as props for my recipe photos. I was thrilled to have the opportunity to use the Emile Henry Mixing Bowl, and it has become my go-to bowl every time I step into the kitchen to mix things up.

Since 1850, the Emile Henry Company has been manufacturing the finest quality ceramic cooking and bakeware, and I love that the Emily Henry Company is family-owned and operated. One of the most interesting facts about the cookware is that it is made from the mineral-rich soils and clay from the Burgundy region of France.

As soon as I unwrapped the medium mixing bowl, I was excited to put it to work. I immediately noticed that the deeper bowl design kept all the splatters and splashes inside the bowl. The easy-to-grab handle is the convenience I need to move the bowl from mixing in the kitchen to presenting a salad, pasta or mashed potatoes in an elegant bowl on the dinner table. Another great feature is the no-mess pouring spout. It is so convenient! Anything that saves me clean-up time will always move to the top of my favorites list, and my new Emile Henry Mixing Bowl is number one in my book!

The other morning, when I was making breakfast, the first thing I did was grab my Emile Henry Mixing bowl. The medium size is perfect for mixing up my Lemon Blueberry Pancake batter. I wasn’t quite ready to start cooking, so I put the mixing bowl in the fridge to chill. The size of the medium bowl is perfect because it slides onto any shelf in my refrigerator. When I was ready to start cooking, the easy-to-grab handle allowed me to use the no-mess spout to pour the batter and make these yummy pancakes. After giving the bowl a quick wash, I whipped up some blueberry syrup in it and then popped the mixing bowl in the oven to keep the syrup warm. Breakfast was ready, and the warm syrup in my multifunctional mixing bowl was the perfect complement to my table décor!

As I have continued to use my new mixing bowl, I have been impressed by how easily it transfers from the freezer to a hot oven and later to the dishwasher. By using fewer bowls, I can speed up my cooking and cleaning time, which allows me to spend more time with family and friends.

Since I am in the kitchen so much, having accessories like the Emile Henry Mixing Bowl is not only convenient, but also dependable because of its great quality. Since the Emile Henry brand has been around for more than 170 years, I know that I can depend on the highest quality ceramic cooking and bakeware. It’s ideal for gifting to friends and family, it makes cooking in my kitchen easier, and it adds the perfect touch of casual elegance to my table.

I love cooking and baking with my kids. The Handstand Kitchen Spring Fling Daisy Cake Making Set was the perfect way to spend time with them and work on baking skills! From practicing math to perfecting how to crack an egg, baking offers kids so many different learning opportunities.

This three-piece set comes in the cutest packaging. Inside a fun spring-themed box, you’ll find a silicone daisy cake mold, silicone spatula, silicone whisk and a recipe booklet. The large cake mold is made of a turquoise silicone and the coordinating tulip silicone spatula and whisk make preparing cake super easy.

The bright colors and fun design really play into the spring theme and got me excited to test the products. The first thing I’ll tell you is do not throw away the little booklet that comes inside like I did! It has some really helpful tips for using and caring for the silicone cake mold. The first time I tested it, I had not read the tips — and let’s just say, it showed. After regrouping and realizing I’d overlooked said tips, I tried again with much better results.

I made a brownie recipe first, then a few cake recipes, and here are a few things I noticed:

• This cake mold is more suited for the lightness of cakes. The brownies didn’t show the flower shape as well.
• Make sure to grease the mold with either butter or oil and really rub it into the crevices (don’t just spray it with oil).
• Place the silicone mold on a baking sheet to give it stability as you put it in the oven and take it out.
• Let cake cool completely before trying to remove it from the mold.

This pan would be great for anyone who’s into specialty baking products or looking for a fun way to get kids excited about baking. My daughter and I had such a fun time playing around in the kitchen with it!

I cook a lot, both personally and professionally. Some weeks, I receive as many as four grocery deliveries. Food comes in, I cook, food goes out, more food comes in… you get the idea. All this plus the food items that are a mainstay for me and my family need to be organized — drinks, dairy products, nuts, condiments, etc. Refrigerator Tetris is my normal day-to-day.

The YouCopia RollOut Fridge Drawers are adjustable and can easily be rolled forward. All I can say is, life changing! They come in three different sizes: 6, 8 and 10 inches wide. Depending on what you’d like to organize, I found that one width may be better than another.

Each RollOut Fridge Drawer comes with two removable dividers that can be used to create compartments. There are soft-spinning wheels at the back of each drawer, making it easy to roll the whole thing forward to reach whatever is in the back. Each drawer also has sturdy handles so you can easily carry it between the refrigerator and counter.

I am currently using the drawers to organize and store drinks and dairy products. Canned and bottled beverages. such as seltzer, juice or beer, fit neatly into all the drawer sizes. Dairy products, from yogurt to sour cream and cottage cheese, fit beautifully into the large 10-inch drawer.

For those with children or who just like to have individually wrapped items available, these RollOut Fridge Drawers are a wonderful addition to the refrigerator. You could easily organize fruit and vegetable squeeze packs, fruit cups, string cheese, individual yogurts or cottage cheese and more, making it easy to grab a snack.

I have two produce drawers built into my refrigerator, so am not using the RollOut Fridge Drawers for fruits and vegetables. However, if you need to organize produce, these drawers will do the job well.

You also could use these drawers to organize condiments, leftover containers, bags of nuts or seeds and milk or plant-based milk alternatives. The ideas are pretty limitless — whatever you need to organize in the refrigerator, these YouCopia RollOut Fridge Drawers can make it happen!

Do you ever prepare recipes using your phone but worry about picking it up with messy hands, putting it down in a wet spot on the counter or spilling flour on it? The JK Adams Tech Edge Cutting Board has a slot for your phone or tablet. It’s an innovative and practical idea that makes it easy to view recipes or keep an eye on notifications while you work in the kitchen.

The Tech Edge Cutting Board is a large, beautiful maple cutting board. It is reversible with one plain side and the other with the cutout for a phone or tablet. It’s sturdy and very attractive, so you can leave it out to enhance the appearance and functionality of your kitchen — especially if it’s hard to find a cabinet where it fits. The board comes with a packet of mineral oil, which the manufacturer recommends using for regular maintenance.

I was impressed with the look and heft of this board. In fact, I was a little nervous to cut on it, as I didn’t want to scratch the surface. It seems easy and pleasant to chop vegetables and fruit on it. Like any cutting board, a damp cloth placed underneath will help prevent it from sliding on the counter. Knives didn’t slip on the wood surface, as they can on a glass cutting board. I noticed some cutting marks from using serrated knives, but I think those are inevitable. The manufacturer’s website notes that these marks can be buffed out with fine sandpaper.

I found the phone slot works best if my phone is sideways. Otherwise, it bent back at the bottom of the case. This will depend on your phone and case size. I really like that the board is large enough to prepare different foods in separate areas. This can save on counter space and the need to use multiple cutting boards for a meal. When you’re done using the board, simply wash it by hand.

As this cutting board weighs 7 pounds, it’s a bit unwieldy to pick up and sweep cut food into a pan, as compared to a plastic cutting board. However, it is more environmentally friendly and easy enough to adapt cooking habits by sweeping the cut food onto a lighter plate before transferring to the pan.

The JK Adams Tech Edge Cutting Board provides a simple and intelligent design — an improvement on an essential kitchen tool. It is great for any cook with a little elbow room in their kitchen and would make a great housewarming gift.

For this review, I was provided a variety of knives that I was able to put to good use in a multitude of ways my other knives were not designed for. Here’s what I got from Cutluxe: Shinobi Series 8” Chef Knife, Artisan Series 8” Chef Knife, Artisan Series 10” Scimitar Butcher Knife and Artisan Series 10” Bullnose Butcher Knife.

These knives are made of high-quality steel that will last; the Shinobi Series has 67 layers of Japanese forged steel and the Artisan line uses high-quality German engineered steel. Accompanied by an ergonomic handle made of pakkawood, these knives promote a firm and comfortable grip. The knives also come in a variety of styles, allowing for different uses or types of cuts which is great for any kitchen.

I had an overall positive experience using the Cutluxe knives. As I previously mentioned, the variety in knife design really came in handy. When using the scimitar and bullnose butcher knives, I found they were great for larger cuts of meat. Since they both are designed for larger cuts of meat, only one of them would be necessary for most home kitchens. It just boils down to which shape of knife you prefer.

The same can be said for the Shinobi Series 8” Chef Knife and the Artisan Series 8” Chef Knife. I tested both of these knives by prepping for various recipes, cutting onions, carrots, mushrooms, squash and more. For cutting a more challenging food like squash, these sharp knives took on the task with ease. I found that both knives were of high quality and felt natural in my hand when cutting, but ultimately, they perform the same tasks. I preferred the Shinobi Series knife a little bit more than the Artisan Series one, but from a purely aesthetic standpoint. You can’t go wrong purchasing any of these knives.

Overall, I found that all these knives were great to use in the kitchen. They all are very sharp and felt natural in my hand. At a reasonable price, I would recommend these knives for every home cook.

Preparing food has always brought me lots of pleasure. I never get tired of looking through cookbooks, experimenting with new recipes, trying out new foods or roaming through the supermarket.

I grew up playing outdoors and being part of various sports teams. As I grew older and more competitive, I noticed how food influenced how I performed as an athlete. I started reading more about nutrition and signed up for an introductory nutrition course during my freshman year of college.

My professor was a registered dietitian, and radiated so much passion about food, nutrition, and fitness, that I swiveled my career path towards becoming a registered dietitian. However, I noticed when I entered my dietetics classes, that I looked quite different from most students.

I was the only ethnically diverse student in my classes during undergraduate, graduate school and during my dietetic internship. The most common question I was asked, was “Where are you from?” Sometimes I would respond Washington D.C., or other times I would say I’m from America, but I knew they were really asking about my ethnicity, to which my response has always been, “I am half Persian and half Austrian.” This would always surprise people, and no one could ever correctly guess I was of mixed heritage.

My mom was born in Austria and my father in Iran. They met in Austria and moved to the U.S. before my brother and I were born. They exposed us to their own traditional cultural foods, and I grew up eating a fusion of Iranian and Austrian dishes.

I remember never having a taste for school cafeteria food, so I always requested my mom pack me lunch. She typically would pack me leftovers from dinner, such as a kuku sabzi, a Persian egg and herb frittata, salad olivieh, a Persian salad made of eggs, potatoes and pickles or schnitzel with dartoffelsalat, a customary Austrian dish of fried breaded chicken and potato salad.

At times, I felt embarrassed about my meals, and would hide these from my peers to avoid the dreaded question of, “Ew, what is that?” However, over time, and once I became a credentialed RD, I realized my unique background allowed me to connect more deeply with others from different cultures.

I encouraged my clients to share what they grew up eating and what foods were customary to their unique upbringing. I developed nutrition recommendations for my clients that included traditional staples from their heritage culture. These experiences and my dual heritage background empowered me to encourage my clients and other RDs to proudly share their unique cultural foods, to stop feeling embarrassed, but instead embrace our differences and increase cultural awareness in the field of dietetics.

The team behind Food & Nutrition Magazine® aims to amplify the voices of people of color and other underrepresented individuals in nutrition and dietetics and highlight the experiences of RDNs, NDTRs, dietetic interns and nutrition and dietetics students. Our goal is not only to stand in solidarity, but also help inform our readers and increase awareness about the importance of diversity in the field of nutrition and dietetics. We know it’s not enough, but we hope it’s a step in the right direction that will support meaningful conversations and a positive change in the profession.

Lupini beans originated in the Middle East and date back before Ancient Rome. Today, they are commonly associated with Italian cuisine and are also enjoyed in Greece, Spain and Portugal. Lupini beans are served as street food in countries such as Jordan and Egypt, too.

A ½-cup serving of cooked lupini beans contains about 100 calories, 13 grams of protein and 2 grams of dietary fiber and is a good source of zinc and magnesium. A higher protein content and increased interest in plant-based proteins may be to thank for their recent rise in popularity in the United States.

Dried or canned lupini beans are sold in many large supermarkets. Smaller Italian, Middle Eastern, Spanish and Portuguese food stores offer them brined or pickled in a jar. The beans also may be used as flours in baked goods; according to the Food and Drug Administration, some people, especially those allergic to peanuts, may have allergic reactions to products made with lupini.

Dried bitter lupini beans should soak for several days. The “sweet” variety need to soak only for a few hours. Cook per package instructions. Lupini beans have thick skins, which are edible but are often removed before eating.

A traditional Italian Christmas holiday dish combines lupini beans with green or black olives. You also can add lupini beans to salads for extra protein or eat them as a side dish.

References

Canned Lupini Beans 25.4 oz. Delallo website. https://www.delallo.com/delallo-imported-lupini-beans-25-4oz/. Accessed February 9, 2022.
Lupin Beans. USDA Food Data Central website.
Lupini Beans. Little Sunny Kitchen website. https://littlesunnykitchen.com/lupini-beans/. Updated January 4, 2022. Accessed February 9, 2022.
Lupini Beans. Precision Nutrition website. https://www.precisionnutrition.com/encyclopedia/food/lupini-beans#:~:text=Nutrition%20Info,phosphorus%2C%20potassium%2C%20and%20zinc. Accessed February 9, 2022.
The Lupini Bean Legend. Arthur Avenue Food Tours website. https://arthuravenuefoodtours.com/what-to-buy-on-arthur-avenue-bronx-little-italy/2017/4/lupini-beans. Published April 22, 2017. Accessed February 9, 2022.
What Are Lupin Beans? Meet The Superfood Transforming Vegan Food, From Milk to Meat. Green queen website. https://www.greenqueen.com.hk/what-are-lupin-beans/. Published July 29, 2021.
What are lupini beans? Chicago Tribune website. https://www.chicagotribune.com/lifestyles/ct-tribu-daley-question-lupini-beans-20110621-story.html. Published June 21, 2011. Accessed February 9, 2022.

Prior to the COVID-19 pandemic, the global population was considered “healthier” than previous years, based on metrics including increased life expectancy, decreased child mortality and decreased global poverty levels. This “healthier” status was acknowledged by the Rockefeller Foundation-Lancet Commission on Planetary Health to be a direct result of increased use — and, in some cases, misuse — of resources such as energy and water use, deforestation and carbon dioxide emissions. While the impact of COVID-19 on this “healthier population” status is still largely unknown, a report from the Population Reference Bureau in August 2021 found that the current trajectory indicates a global population of 9.7 billion by 2050, a nearly 24% increase over 2020.

The growing population will put a greater strain on the ecosystem and resources, further contributing to climate change, which is observed through increased temperatures, rising sea levels and severe weather patterns. These factors impact human health, both directly and indirectly. “We can no longer separate the health of the environment from the health of humans. It is all interconnected,” says Mary Purdy, MS, RDN, an integrative eco-dietitian and adjunct faculty lecturer at Bastyr University.

Impact of Climate Change on Human Health and Nutrition
Altered weather patterns directly affect yields and crop production, which along with non-climate factors, can impact the four pillars of food security: availability, access, utilization and stability. Displacement from homes, decreased access to resources such as health care and illness due to exposure to extreme temperatures can have long-term health consequences.

For example, the extreme drought in Ethiopia in 2016 caused widespread crop failure and resulted in nearly 10 million people requiring food aid. Similarly, in the U.S., 2021 brought Hurricane Ida to the Gulf Coast, killing an estimated 91 people. When the storm subsided, extreme heat followed, which was particularly dangerous given many had lost their homes or electricity in the hurricane. Widespread power outages left people with limited access to essentials including groceries, clean water and, in some instances, home health devices such as at-home dialysis.

The challenge of feeding more people using the current food systems poses a threat to biodiversity. For example, overfishing, which involves non-sustainable practices that deplete or endanger species, can result in biodiversity loss. Conversely, “the more variety of crops grown in one farming system, the more resilient that system is,” Purdy says. “The less biodiversity you have in an ecosystem, the more susceptible it is to pests, crop failure and soil degradation, including the soil microbiome; as we know, there is a significant connection between the soil microbiome and human gut microbiome.”

As more ecosystems and species become threatened, biodiversity will continue to decrease, which will impact the entire food chain. Each organism and species plays a role in the food chain; altering that chain will have a domino effect, which could impact human health in numerous ways, such as altering typical eating habits based on availability and in some cases resulting in nutrition insecurity, reducing gut microbiome and impacting the availability of some medicinal resources.

Inequities of Climate Change
Climate change cannot be addressed in isolation — environmental justice must be part of the conversation. Environmental justice addresses how climate change disproportionately impacts groups and communities in underdeveloped and low-income regions. According to Greenpeace, environmental justice “acknowledges how privilege, power and oppression are integral to our understanding of how we are impacted by climate change and our environment.”

A recent report from the U.S. Environmental Protection Agency evaluated the degree to which socially vulnerable populations are exposed to different effects of climate change and found that racial and ethnic minorities are at greater risk of exposure. “Hispanic and Latino individuals are 43% more likely to currently reside in areas with the highest projected reductions in labor hours due to extreme temperatures,” the report states, which could have a negative effect on livelihood and overall well-being. In this instance, many people who help grow and produce food are at the greatest risk for negative implications from climate change.

Role of Food Systems in Climate Change
While greenhouse gas emissions are hard to quantify, the understanding that food systems contribute a significant portion of total global emissions is widely accepted. One study from 2015 estimated that food systems (production, processing, transportation, packaging, consumption and disposal) were responsible for about one-third of global carbon emissions, at 18 gigatons of carbon dioxide equivalent per year globally. That’s the equivalent of emissions from more than 3.5 billion passenger vehicles in a year. Another recent study indicates that production of animal-based foods accounts for about twice the amount of greenhouse gas emissions of plant-based foods.

Alternatively, alterations in temperature or weather patterns can impact crop growing cycles. Natural disasters such as droughts and floods can cause interruptions and sometimes destruction of crops and farming practices.

Sustainable and Equitable Policy Reform
Legislation such as the Farm Bill, which is updated every five years, is one tool the U.S. is using to help support evolving food systems. The Farm Bill addresses agriculture and food programs including the Supplemental Nutrition Assistance Program and crop insurance for farmers.

Sustainability is a global problem and requires a global solution. The Paris Climate Agreement, adopted by 193 countries as of February 2022, is an international action plan to fight climate change and its negative impacts through a reduction in greenhouse gas emissions and slow the rate of global temperature increase to 1.5 degrees Celsius by 2050. However, a recent report indicates that without immediate and large-scale changes, it may already be too late to achieve this goal.

In November 2021, global leaders at the United Nations’ COP26 Climate Change Conference discussed progress toward the Paris Agreement’s framework and negotiated commitments and partnerships. The conference came on the heels of the UN Food Systems Summit, which focused on necessary transformation of food systems specifically to achieve the UN’s 17 Sustainable Development Goals by 2030. The goals are a framework to address health, inequality, economics and sustainability. Commitments at the summit included 150 organizations agreeing to green agriculture innovation and 45 nations promising policy reform.

Future of Food Systems
As a direct result of the current stress on food systems, new innovative techniques and resources are arising, such as heat-resistant seeds, procurement and production methods that use fewer natural resources; developing cell-based meat; regenerative agriculture solutions that draw carbon out of the atmosphere to achieve net-zero emissions and more. Experts recommend following the lead of indigenous people, who manage a quarter of the Earth’s surface and preserve most of the remaining biodiversity.

We also can expect recommendations for food consumption to shift toward eating patterns that balance health and sustainability. Addressing this topic, the EAT-Lancet Report published in 2019 was the first full scientific review and recommendation for a healthy diet from a sustainable food system to support a future population of 10 billion people. However, these new approaches are not foolproof. The EAT-Lancet Report received criticism about assumptions and methods used to demonstrate noncommunicable
disease mortality rates, the affordability of the diet and the impact a global implementation could have on people’s health and livelihoods, since the diet promotes a primarily plant-based eating pattern.

Individual Advocacy and Action
Registered dietitian nutritionists are uniquely positioned to advocate for a more sustainable and equitable future. Those working in foodservice may think creatively about reducing food waste and packaging. Those in community settings can help people and communities grow and prepare their own food. Those in clinical and counseling settings may recommend ways for people to incorporate more plant-based options. Those in media and communications can use their platforms for strategic storytelling about human and planetary health.

“From planting that seed in the ground to how we grow and harvest the food or raise and slaughter the animal, to how we transport, store, distribute, process, package, prepare, consume and dispose of it — all of those parts of the food system have an impact on the environment, which have an impact on human health,” Mary Purdy says. “We can help dictate how all these processes occur to benefit both people and the planet.”

The Academy and its Foundation offer resources including the Future of Food Initiative; the Hunger and Environmental Nutrition dietetic practice group; the Food and Culinary Professionals DPG’s agriculture subgroup; Food System Sustainability: An Academy Advocacy Priority; Cultivating Sustainable, Resilient, and Healthy Food and Water Systems: A Nutrition-Focused Framework for Action; and the Revised 2020 Standards of Professional Performance for Registered Dietitian Nutritionists (Competent, Proficient and Expert) in Sustainable, Resilient and Healthy Food and Water Systems. Purdy also recommends Food and Planet, a dietitian-run organization, Planetary Health Collective and Johns Hopkins free Coursera courses on sustainable diets.

In addition to food waste reduction, people can advocate for a more sustainable and equitable future with their purchasing power. Buying from companies that have sustainable practices and commitments in place and shopping locally and seasonally can be great ways to make a difference. While these actions may seem small, if done at scale, they could largely affect overall greenhouse gas emissions and climate change, helping to protect both humans and the planet for years to come.

References

Adoption of the Paris Climate Agreement. United Nations. https://s3.documentcloud.org/documents/2646274/Updated-l09r01.pdf. Published December 12, 2015. Accessed January 12, 2022.
Agriculture and Climate. EPA website. https://www.epa.gov/agriculture/agriculture-and-climate. Accessed January 24, 2022
Climate Change – Widespread, Rapid, and Intensifying – IPCC. IPCC website. https://www.ipcc.ch/2021/08/09/ar6-wg1-20210809-pr/ Published August 9, 2021. Accessed January 11, 2022.
COP26. UKCOP26 website. https://ukcop26.org/ Accessed January 12, 2022.
Environmental Justice. Greenpeace website. https://www.greenpeace.org/usa/issues/environmental-justice/. Accessed January 12, 2022.
EPA Report Shows Disproportionate Impacts of Climate Change on Socially Vulnerable Populations in the United States. EPA website. https://www.epa.gov/newsreleases/epa-report-shows-disproportionate-impacts-climate-change-socially-vulnerable#:~:text=2%2C%202021)%20%E2%80%94%20A%20new,%2C%20flooding%2C%20and%20other%20impacts Published September 2, 2021. Accessed January 27, 2022.
Food Security and Sustainability. Academy of Nutrition and Dietetics website. https://www.eatrightpro.org/practice/practice-resources/food-security-and-sustainability Accessed January 25, 2022.
Future Farm Bills: Is It Time to Advocate Beyond Nutrition? FNCE 2019 webinar. eatrightSTORE website. https://www.eatrightstore.org/collections/fnce-2019/144-future-farm-bills-is-it-time-to-advocate-beyond-nutrition Released October 29, 2019. Accessed January 30, 2022.
Greenhouse Gas Equivalencies Calculator. EPA website. https://www.epa.gov/energy/greenhouse-gas-equivalencies-calculator. Accessed January 28, 2022.
Hirvonen K, Bai Y, Headey D, Masters WA. Affordability of the EAT-Lancet reference diet: a global analysis. Lancet Glob Health. 2020 Jan;8(1):e59-e66. doi: 10.1016/S2214-109X(19)30447-4.
How Does Overfishing Affect Biodiversity? Let’s Do a Deep Dive. Green Matters website. https://www.greenmatters.com/p/how-overfishing-affects-biodiversity. Published December 29, 2020. Accessed January 24, 2022.
How Much Are Our Food Systems Responsible for Climate Change? World Economic Forum website. https://www.weforum.org/agenda/2021/04/study-food-systems-drive-an-estimated-one-third-of-greenhouse-gas-emissions. Accessed January 13, 2022
New Orleans Begins Evacuating Residents Amid Outages As Power Could Come Back On In Coming Days. The Washington Post website. https://www.washingtonpost.com/national/new-orleans-begins-evacuating-residents-amid-outages-as-power-could-come-back-on-in-coming-days/2021/09/03/b607c700-0d07-11ec-a6dd-296ba7fb2dce_story.html. Published September 3, 2021. Accessed January 24, 2022.
Notes from the Field: Deaths Related to Hurricane Ida Reported by Media – Nine States, August 29 – September 9, 2021. CDC website. https://www.cdc.gov/mmwr/volumes/70/wr/mm7039a3.htm. Published October 1, 2021. Accessed January 24, 2022.
Paris Climate Agreement: Everything You Need to Know. NRDC website. https://www.nrdc.org/stories/paris-climate-agreement-everything-you-need-know. Published February 19, 2021. Accessed January 13, 2022.
Safeguarding human health in the Anthropocene epoch; report of the Rockefeller Foundation — Lancet Commission on planetary health. The Lancet Commissions. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(15)60901-1/fulltext. Accessed January 11, 2022.
Special Report on Climate Change and Land. IPCC website. https://www.ipcc.ch/srccl/chapter/chapter-5/. Accessed January 11, 2022
Sustainable Development. United Nations website.
Top Food Trends for 2022. U.S. News website. https://health.usnews.com/health-news/blogs/eat-run/slideshows/top-food-trends-for-2022. Published December 21, 2021. Accessed January 25, 2022.
Torjesen I. WHO pulls support from initiative promoting global move to plant based foods. BMJ. 2019;365:l1700. doi:10.1136/bmj.l1700
USDA Invests $50 Million in Partnerships to Improve Equity in Conservation Programs, Address Climate Change. USDA website. https://www.nrcs.usda.gov/wps/portal/nrcs/detail/national/newsroom/releases/?cid=NRCSEPRD1868022. Published January 10, 2022. Accessed January 24, 2022.
USDA Offers Expanded Conservation Program Opportunities to Support Climate Smart Agriculture in 2022. USDA website. https://www.usda.gov/media/press-releases/2022/01/10/usda-offers-expanded-conservation-program-opportunities-support. Published January 10, 2022. Accessed January 24, 2022.
What is Planetary Health? Forbes website. https://www.forbes.com/sites/johndrake/2021/04/22/what-is-planetary-health/?sh=21914fc22998. Published April 22, 2021. Accessed January 11, 2022.
Xu X, Sharma P, Shu S. (2021). Global greenhouse gas emissions from animal-based foods are twice those of plant-based foods. Nature Food. 2021;2,724-732. https://doi.org/10.1038/s43016-021-00358-x.
Zagmutt FJ, Pouzou JG, Costard S. (2020). The EAT-Lancet Commission’s Dietary Composition May Not Prevent Noncommunicable Disease Mortality. J Nutr. 2020;150(5), 985–988. https://doi.org/10.1093/jn/nxaa020.

Signs and Symptoms
Common symptoms include pain, swelling or stiffness in more than one joint, usually on both sides of the body. Stiffness is typically worse in the morning, getting better as the day progresses. Joints most impacted by rheumatoid arthritis are in the hands, wrists and knees, but other joints and organs such as the lungs, heart and eyes can be affected. Other symptoms may include weight loss, fever, weakness or fatigue.

It is common for people with RA to experience flares — times when symptoms get worse — and remission, when symptoms improve.

Risk Factors
The cause of rheumatoid arthritis is unknown. Factors that may increase risk of development include aging and genetics. According to the American College of Rheumatology, about 75% of people diagnosed with RA are women. Additional risk factors include smoking, obesity, early life exposures such as children whose mothers smoked and social determinants of health. Conversely, breastfeeding has been found to decrease risk.

Diagnosis
Blood tests are one of many completed to determine if a person has rheumatoid arthritis and are an important factor in determining whether a person has seropositive or seronegative RA. Seropositive is the most common form; it means the person has antibodies called anti-cyclic citrullinated peptides or rheumatoid factors. These antibodies attack joints and cause inflammation. Usually, people with seropositive RA will experience more severe symptoms.

Nutrition for Prevention
Though evidence is limited, some research suggests diet may play a role in the prevention of rheumatoid arthritis. Using data from two cohort studies of nearly 170,000 women, researchers found a healthier overall dietary pattern (measured by the 2010 Alternative Healthy Eating Index) led to reduced risk in women 55 or younger. In this age-specific analysis of the study, women with the highest healthy eating index scores, indicating an overall healthier diet, showed a 33% reduction in RA risk compared to those with the lowest scores.

Authors of a 2018 review discussed the potential of the Mediterranean diet for prevention. Noting the prevalence of rheumatoid arthritis in Southern Europe is lower than Northern Europe and the United States, they argued the Mediterranean diet could be a factor since it is higher in antioxidants, unsaturated fats and foods with anti-inflammatory properties compared to the typical Western diet; however, more evidence is needed.

Other studies hint that reducing sodium and sugar-sweetened soda intake may reduce risk. A cross-sectional study of 18,555 people found high sodium consumption (an average of nearly 5,000 milligrams a day) was associated with self-reported rheumatoid arthritis, while a case-control study found a significant association only existed between high sodium consumption and risk for RA among smokers, and it was dose dependent, more than doubling their risk. Additionally, another study found women who drank one or more servings of sugar-sweetened soda a day may be at an increased risk of seropositive RA (but not seronegative).

Nutrition for Disease Management
Researchers are equally interested in the Mediterranean diet for rheumatoid arthritis management but, so far, findings are mixed. Results of a 2018 systematic review showed two prospective studies found no significant benefits of following a Mediterranean diet, while two clinical trials reported modest but favorable outcomes. One clinical trial reported improvement in pain and physical function after three months and reduced stiffness after six months following the Mediterranean diet. Participants in the other clinical trial saw swelling and inflammatory biomarker improvements after three months.

Of studies included in a 2020 systematic review on the effects of diet and dietary supplements on Disease Activity Score in 28 joints, or DAS28 which measures rheumatoid arthritis severity, one reported a significant improvement after 12 weeks of following the Mediterranean diet, while another reported benefits after 10 weeks, but those results were not statistically significant.

Supplements
The same systematic review looked at three small studies of various spices (administered in high doses in capsules or tablets) on DAS28. One study had participants supplement with 1.5 grams of ginger powder daily for three months; another with 2 grams of cinnamon (Cinnamomum burmannii) powder daily for two months; and another with 100 milligrams of saffron daily for three months. All three studies reported significant improvement in DAS28 when compared to placebo.

Similar results were shown in a pilot study on curcumin. Participants who supplemented 500 milligrams twice daily for eight weeks had the highest improvement in overall DAS28 scores compared to participants who supplemented with 50 milligrams diclofenac sodium (a pain medication) alone or in combination with curcumin.

Omega-3 Fatty Acids
Evidence of supplemental omega-3 fatty acid intake on RA symptoms is limited and inconsistent. Some research suggests it may help reduce the number of swollen and tender joints, and some studies suggest omega-3 fatty acid supplements may reduce the need for medication. For example, when supplementing with 10 grams of fish oil daily (containing 1.8 grams of EPA and 1.2 grams of DHA), one study found a decreased need for non-steroidal anti-inflammatory drugs.

Probiotics
A 2020 systematic review found two studies that supported benefits of supplementing with probiotics containing L. casei. One study had participants supplement with a capsule of L. casei 01 (10⁸ colony forming units) and maltodextrin daily for two months, which resulted in a lower inflammatory marker score for the intervention group compared to those who only took maltodextrin. The other had participants take capsules containing L. casei (2 × 10⁹ colony forming units), L. Acidophilus (2 × 10⁹ colony forming units) and B. Bifidum (2 × 10⁹ colony forming units) daily for two months. Among the beneficial effects reported in this randomized, double-blind, placebo-controlled trial was an improvement in DAS28 compared to placebo.

Lifestyle
The Centers for Disease Control and Prevention recommend adults with arthritis aim for at least 150 minutes of moderate physical activity each week. Research has shown physical activity can help manage pain from rheumatoid arthritis and improve quality of life for people with RA. However, for someone experiencing a flare, the American College of Rheumatology recommends prioritizing rest and opting for gentle range-of-motion exercises, such as stretching.

Several community-based, physical activity programs are recommended by the CDC; they have been proven to reduce symptoms and help participants safely increase their physical activity.

Epidemiological studies suggest smoking significantly increases risk and complications of rheumatoid arthritis; recommend to clients and patients that they quit.

RDN Takeaways
Until data is more conclusive concerning the effects of diet and dietary supplements on RA prevention and symptom management, registered dietitian nutritionists should encourage patients and clients to follow an overall balanced and healthful eating pattern consistent with the 2020-2025 Dietary Guidelines for Americans. Emphasize limiting sodium consumption and encourage patients and clients to eat foods higher in unsaturated fats and dietary fiber, as well as a variety of fruits and vegetables, whole grains, lean protein foods (especially fatty fish) and low-fat or fat-free dairy.

People with rheumatoid arthritis are at risk for malnutrition, so RDNs need to tailor nutrition interventions to address disease severity, polypharmacy and comorbidities. Referrals for occupational or physical therapy may need to be considered. Finally, educate patients and clients on the benefits of appropriate physical activity for RA management and help them find healthful ways to incorporate more movement into their daily lives.

References

Academy of Nutrition and Dietetics. Nutrition Care Manual. Rheumatoid Arthritis. https://www.nutritioncaremanual.org/topic.cfm?ncm_category_id=1&lv1=272978&lv2=30456&ncm_toc_id=30456&ncm_heading=Nutrition%20Care. Accessed February 10, 2022
Arthritis: Key Public Health Messages. Centers for Disease Control and Prevention website. https://www.cdc.gov/arthritis/about/key-messages.htm. Reviewed August 26, 2021. Accessed January 28, 2022.
Chandran B, Goel A. A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis. Phytother Res. 2012;26(11):1719-1725.
Chang K, Yang SM, Kim SH, Han KH, Park SJ, Shin JI. Smoking and rheumatoid arthritis. Int J Mol Sci. 2014;15(12):22279-22295. Published 2014 Dec 3. doi:10.3390/ijms151222279.
Di Giuseppe D, Wallin A, Bottai M, Askling J, Wolk A. Long-term intake of dietary long-chain n-3 polyunsaturated fatty acids and risk of rheumatoid arthritis: a prospective cohort study of women. Ann Rheum Dis. 2014;73(11):1949-1953.
Disease Activity Score (DAS)/Disease Activity Score in 28 joints (DAS28). American College of Rheumatology website. https://www.rheumatology.org/Learning-Center/Glossary/ID/451/. Accessed January 25, 2022.
Forsyth C, Kouvari M, D’Cunha NM, et al. The effects of the Mediterranean diet on rheumatoid arthritis prevention and treatment: a systematic review of human prospective studies. Rheumatol Int. 38, 737–747 (2018).
Forsyth C, Kouvari M, D’Cunha NM, et al. The effects of the Mediterranean diet on rheumatoid arthritis prevention and treatment: a systematic review of human prospective studies. Rheumatol Int. 38, 737–747 (2018).
Hu Y, Costenbader KH, Gao X, et al. Sugar-sweetened soda consumption and risk of developing rheumatoid arthritis in women. Am J Clin Nutr. 2014;100(3):959-967. doi:10.3945/ajcn.114.086918.
Hu Y, Sparks JA, Malspeis S, et al. Long-term dietary quality and risk of developing rheumatoid arthritis in women. Ann Rheum Dis. 2017;76(8):1357-1364.
Kostoglou-Athanassiou I, Athanassiou L, Athanassiou P. The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis. Mediterr J Rheumatol. 2020;31(2):190-194. Published June 30, 2020.
Nelson J, Sjöblom H, Gjertsson I, Ulven SM, Lindqvist HM, Bärebring L. Do Interventions with Diet or Dietary Supplements Reduce the Disease Activity Score in Rheumatoid Arthritis? A Systematic Review of Randomized Controlled Trials. Nutrients. 2020;12(10):2991. Published September 29, 2020.
Omega-3 Fatty Acids. National Institutes of Health Office of Dietary Supplements website. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/#rheumatoid. Updated August 4, 2021. Accessed February 8, 2022.
Pedersen M, Stripp C, Klarlund M, Olsen SF, Tjønneland AM, Frisch M. Diet and risk of rheumatoid arthritis in a prospective cohort. J Rheumatol. 2005;32(7):1249-1252.
Physical Activity Programs. Centers for Disease Control and Prevention website. https://www.cdc.gov/arthritis/interventions/physical-activity.html. Reviewed April 16, 2021. Accessed January 28, 2022.
Rheumatoid Arthritis (RA). Centers for Disease Control and Prevention website. https://www.cdc.gov/arthritis/basics/rheumatoid-arthritis.html. Reviewed July 27, 2020. Accessed January 18, 2022.
Rheumatoid Arthritis Also called: RA. MedlinePlus website. https://medlineplus.gov/rheumatoidarthritis.html. Accessed January 18, 2022.
Rheumatoid Arthritis. American College of Rheumatology website. https://www.rheumatology.org/I-Am-A/Patient-Caregiver/Diseases-Conditions/Rheumatoid-Arthritis. Updated March 2019. Accessed January 18, 2022.
Salgado E, Bes-Rastrollo M, de Irala J, Carmona L, Gómez-Reino JJ. High Sodium Intake Is Associated With Self-Reported Rheumatoid Arthritis: A Cross Sectional and Case Control Analysis Within the SUN Cohort. Medicine (Baltimore). 2015;94(37):e0924.
Seropositive and seronegative. National Rheumatoid Arthritis Society website. https://nras.org.uk/resource/seropositive-and-seronegative/. Updated February 4, 2019. Accessed February 8, 2022.
Seropositive Rheumatoid Arthritis. Healthline website. https://www.healthline.com/health/seropositive-rheumatoid-arthritis. Updated January 26, 2021. Accessed February 8, 2022.
Sundström B, Johansson I, Rantapää-Dahlqvist S. Interaction between dietary sodium and smoking increases the risk for rheumatoid arthritis: results from a nested case-control study. Rheumatology (Oxford). 2015;54(3):487-493.
What Type of RA Do You Have? WebMD website. https://www.webmd.com/rheumatoid-arthritis/rheumatoid-arthritis-types. Reviewed October 19, 2021. Accessed February 8, 2022.

I am constantly buying new flavors of sparkling water and love having a variety of choices in the fridge. However, I don’t love storing all the cans and filling up the recycling bin once they are empty. That’s why I was so excited to try the Drinkmate Countertop Sparkling Water and Soda Maker.

This at-home, carbonated beverage machine lets you turn any cold beverage into a sparkling drink. Using recyclable CO₂ canisters, you can easily add a little bubble to a variety of drinks such as water, juice, coffee, tea and even cocktails.

When I first received the product and took it out of the box, I was pleasantly surprised at how narrow the appliance is, making it great for counters where space is limited. The machine comes in a variety of colors and has a simple design, so it would fit in well with different kitchen décor styles. My only issue is that it is so tall that it just barley fits under the cabinets above my kitchen counter. To press the button for carbonation, located on top of the machine, I have to slide the machine out from under the cabinet. It’s not a huge issue but something to consider.

The only assembly required is attaching the CO₂ cannister into the back of the machine. I was a little intimidated at first, worrying I was going to install it wrong. However, the instruction book is very easy to understand and it was simple to put together. Using the machine is so easy that my kids can now safely make their own carbonated water without my help. You simply fill up the Drinkmate bottle with whatever beverage you want to carbonate, attach the lid, slide it into the base and press a button.

My family and I have thoroughly tested this Drinkmate product and are extremely happy with the variety of uses. It differs from similar appliances because you can carbonate any cold beverage — not just water. We’ve made sparking juice, tea and even cocktails. One of my favorite uses is creating flavored water combinations. I fill up jars with ingredients such as lemon and mint, grapefruit and basil or blackberry and cucumber. After letting it steep overnight, I simply pour the fruit-infused water into the Drinkmate bottle, slide it into the countertop machine and create a delicious, refreshing bottle of sparkling flavored water in less than a minute. It’s been a great way to save money by cutting down on canned flavored water we used to purchase at the store.

The Drinkmate Countertop Sparkling Water and Soda Maker would be great for anyone looking to cut down on drinking soda. I also would recommend this appliance to family, friends or even clients. It’s easy to use, works well, doesn’t take up much countertop space and is family friendly. It would make a great gift as well.

The company even offers a great CO₂ cannister recycling program. If you send back two empty CO₂ bottles, they’ll give you a credit off your next CO₂ cannister purchase. The bottles are reasonably priced and are designed to make 60 liters of carbonated beverage, which is approximately 250 cups.

Blue Cheese Deviled Eggs

Serves 24

Ingredients:

• 1 dozen hard boiled eggs, peeled
• ¼ cup mayo
• 3 tablespoons chunky blue cheese dressing
• 1 to 2 tablespoons buffalo sauce (depending on how spicy you like it)
• 1 celery stalk, finely chopped
• ½ teaspoon salt
• Freshly ground black pepper, to taste
• Crumbled blue cheese, for garnish
• Chopped celery leaves, for garnish

Instructions:

Halve each boiled egg. Place the whites on a platter and place the yolks in a food processor. Process the yolks until they look like coarse sand, then transfer to a mixing bowl (you can also mash the yolks with a fork if you don’t have a food processor).

Combine the egg yolks with mayo, blue cheese dressing, buffalo sauce and chopped celery. Season with salt and pepper and stir again.

Scoop the yolk mixture into a piping bag (or resealable sandwich bag) and pipe into each egg white. Garnish with crumbled blue cheese and chopped celery leaves. Serve immediately or keep cold until ready to serve.

If you are like me, you might have aging sheet pans in your kitchen that were passed down from your parents or grandparents. I hold onto them because I never have enough sheet pans for food prep, meals, baking, grilling or preparing for a media segment. That’s why I am thrilled to add a new pan to mix.

The Bamboozle Prep ’n Serve Tray Set caught my eye because of its versatility and stackable components, including a large tray with a lip for easy carrying, medium tray with a tool rest and six 14-ounce cups. All the components are different colors and are much more fun than standard sheet pans.

When I opened the box, I was impressed by the products being lightweight but surprisingly sturdy. After a quick wash, I was ready to use the set for an upcoming media segment on mocktails. I used the medium tray for garnishes, and the tool rest was handy for a mixing spoon. I used the serving cups for different mixers. The segment was a breeze!

The following weekend, I used the Prep ’n Serve Set for a party to serve a variety of nibbles to my guests. I was able to separate the sweet from the savory foods, and the cups added an element of depth to enhance the visual appeal of the spread. I liked that I could easily separate the medium tray from the large tray to pass around to guests. The other thing I really love about this product is the sustainability aspect. The trays and cups are made from Astrik, a 100% plant-based composite that is renewable, biodegradable, emits less CO₂ than traditional oil-based plastics and is dishwasher safe. The paper packaging is all recyclable, and the padding material is made from cornstarch. To dispose of it, simply submerge it in water and it melts. Mind blown!

After using the Bamboozle Prep ’n Serve Tray Set at least five times, I willingly retired a few of my tired sheet pans. It makes my time in the kitchen more efficient, and I feel good about decreasing my carbon footprint.

Slow Cooker Beef Stew

Serves 6

Ingredients:

• 1 pound of stew beef, cut into 1-inch cubes
• ¼ cup flour
• 1 teaspoon salt
• 1 teaspoon pepper
• 3 tablespoons olive oil
• 2 tablespoons tomato paste
• 1 teaspoon dried thyme
• 3 cups beef broth
• 1 teaspoon Worcestershire sauce
• 3 minced garlic gloves
• 1-ounce container sliced mushrooms
• 3 medium carrots, peeled and diced
• 1 medium whole onion
• 1 large potato, peeled and diced
• 3 stalks of celery, sliced

Instructions:

In a bag or container combine flour, salt and pepper and stir in cubed beef and shake to coat beef. Heat olive oil in large skillet over medium heat and add the meat. Brown the meat in batches (cook until you have a crispy crust, not all the way through).

Add meat to slow cooker along with whole onion, garlic, tomato paste, broth, Worcestershire sauce, celery, carrots and potato and stir to combine. Set slow cooker on low setting for 6 to 7 hours or high setting for 3 to 4 hours. Stir at about the half way point.

During the last 15 minutes stir in 1 package of frozen mixed veggies (I did corn, green beans, carrots and peas) for extra vegetables. When the meat is tender and falls apart with a fork it is done and the stew is ready. Remove whole onion when ready to serve.

I am always on the hunt for multi-use kitchen tools that can make weekly meal preparation easy, quick and mess-free. Thankfully, I have found two tools that I keep in arm’s reach on my kitchen counter. Whether I am mashing potatoes, making guacamole, stir-frying vegetables or tossing together a salad, the Dreamfarm Clongs and Smood make meal prepping efficient.

The Dreamfarm Clongs, or click-lock tongs, have a button at the bottom end to single-handedly click open and close like a retractable pen. It also has a uniquely styled bend that prevents the silicone tips from touching the kitchen counter when placed down. This allows for a clean, mess-free cooking experience. Clongs can be used to toss salads and stir-fry noodles or to flip meat on a pan or grill. They act like an extension of my hands to get any food prep or cooking done easily.

Similarly, the Dreamfarm Smood potato masher is a simple and multipurpose tool. Its structure has several key components that make it very effective. The base has a coil-like structure, which allows you to easily trap food and push down to mash. Additionally, the base has an attached heat-resistant silicone scraper that can help you clean a pot or bowl without leaving scratches. Another great feature is the multi-grip handle, which allows you to adjust your hand positions for comfortable mashing. Use the Smood for various recipes from homemade guacamole and applesauce to mashing bananas for banana bread and sweet potatoes or pumpkin for the creamiest pies. If you have clumsy hands like me, the stainless-steel material makes this tool super sturdy to avoid any slips and slides that can cause a mess.

The Dreamfarm Clongs and Smood have been daily saviors for getting dinner on the table, effectively meal prepping for the week and leaving my kitchen mess-free. I would recommend these utensils to anyone who is looking for budget-friendly multipurpose kitchen tools to make food handling and cooking easier.

Sometimes I’ll make my own if the basil is fresh, but a good store-bought pesto is perfect, too. No judgment for all of us who are just trying to get dinner on the table.

I add more flavor to this dish with the sundried tomatoes and pine nuts. My son loves pine nuts, so I add them to a lot of pastas, and I love sundried tomatoes, so they often make an appearance. I call this more bang for the buck — big flavor for not a lot of ingredients.

How do you add more nutrition to this? Add beans. I like chickpeas, but black-eyed peas would be delicious in this too.

What I really love about this pasta is that you get protein from the peas and the chickpeas, but you could always add more — maybe chicken or shrimp.

Pesto Pasta, Peas and Chickpeas

Ingredients:

• 8 ounces fusilli pasta
• ½ cup basil pesto
• 1, 15-ounce can chickpeas, drained and rinsed
• 1 cup frozen peas, thawed
• 4 ounces (¼ cup) chopped sundried tomatoes in olive oil, drained
• ¼ cup pine nuts

Instructions:

Cook pasta according to package directions. When it’s cooked a to your liking, add to a serving bowl. Mix with pesto and add chickpeas, peas, and sundried tomatoes. Sprinkle pine nuts on top.

If you’ve ever used a silicone baking mat, you know how easy it is to clean. As an avid baker, I’ve long used these liners for cookies, scones and even some veggie sheet pan meals. I’ve got quite the collection, some standard cooking sheet sizes and some small and perfect for toaster ovens — but none as unique as the Grand Fusion Housewares Leakproof Non-Stick Silicone Baking Mat.

This baking mat has a nonstick, leakproof surface, so cleanup is hassle-free. It can line standard or half-size cookie sheets, as well as form into a four-sided rectangular container ideal for making layered dishes and casseroles. When each corner of the mat is snapped, it can easily line a 9-by12-inch casserole dish to protect the sides from food residue.

The snap feature of this silicone baking mat reminded me of my travel days. I like to pack a small, sturdy, leather flat square that snaps together into a four-sided container to collect my loose change and keys. As I discovered, this silicone mat does just that — but, of course, it’s to ensure that food holds together, especially for bulkier dishes such as casseroles, egg bakes, French toast or layered chicken or fish and vegetables. And, because it covers the sides of the dish, you’ll have little to no mess.

To test the silicone baking mat, I started with cookies, because who doesn’t like a little treat. Like with standard silicone baking mats, the cookies peel right off. Then, I discovered the mat was a perfect fit to line my casserole dish, so I prepared wild salmon pinwheels with seasoned cream cheese and roasted Brussels sprouts. As suspected, the food held its shape well and cleanup was a breeze. I was curious to see how the baking mat would do with a saucy dish, so I prepared my own version of Eggs in Purgatory using a zesty carrot sauce, kale, chickpeas, Za’atar and crumbles of feta cheese. It worked out just fine and I didn’t have to clean the casserole dish because the snap feature of the mat holds in all the liquid — no spillage.

While this baking mat can be used on its own, I suggest using a sheet pan or wire rack underneath it for easier transfer to and from the oven.

Honestly, I’d say the Grand Fusion Housewares Leakproof Non-Stick Silicone Baking Mat will work well for almost anything you’d like to bake, from cookies and scones to sheet-pan and casserole-style dishes. It’s a practical liner that makes healthy cooking accessible. Plus, it’s easy to clean and simple to store either lying flat for easy stacking or rolled in a tube shape — either way, it takes up very little space.

Vegan Corn Chowder with Potatoes and Basil

Ingredients:

• 3 tablespoons vegan butter, divided (or olive oil)
• 1 large yellow onion (finely diced)
• 1 bay leaf
• ¼ teaspoon dried thyme
• 1 inch large leek (the white part plus the green sliced into thin rounds)
• 1 pound medium yellow potatoes (peeled and diced, about 3)
• 1 quart vegetable stock
• 4 cups corn kernels
• 1 ½ teaspoon salt
• 2 branches fresh basil (plucked and stems reserved, about 8 leaves)
• 1 teaspoon freshly ground pepper
• 1 large yellow bell pepper, diced
• 1 cup unsweetened soy milk

Instructions:

Melt 2 tablespoons vegan butter in a soup pot and add the onion, bay leaf, thyme and leek. Cook over low heat until the onion is soft, about 10 to 12 minutes, stirring occasionally. Add the potatoes, vegetable stock, and 1 ½ teaspoons salt and bring to a boil. Lower the heat and simmer, partially covered, until the potatoes are tender, about 20 minutes. While the soup is simmering, sauté the pepper in the remaining tablespoon of vegan butter in a small skillet until tender, about 10 minutes.

Use an immersion blender on about ¼ the pot of soup, blending some of it but not the majority. Add the corn and soy milk. Simmer until the soup is heated through and the corn is tender, about 5 minutes. Add the peppers to the soup then serve with thinly sliced basil leaves and black pepper.