
Restaurant-Style Cast Iron Steak at Home
Elevate your dinner game with this cast iron steak recipe! Often reserved for special occasions or nights out, I’m here…
READ: Restaurant-Style Cast Iron Steak at Home

Elevate your dinner game with this cast iron steak recipe! Often reserved for special occasions or nights out, I’m here…
READ: Restaurant-Style Cast Iron Steak at Home
SUCCUMB TO QUESTIFIED CINNAMON BROWN SUGAR SNACK MIX. Every great snack mix walks a tightrope between order and chaos. Too sweet? It’s dessert. Too salty? It’s bar mix. This recipe definitely understands the assignment. Buttery pretzels and pistachios meet puffed corn in a cinnamon-sugar swirl, while chopped Quest Cinnamon Brown Sugar STACKS Protein Bar pieces drop in like sweet little plot twists. It’s crunchy. It’s nostalgic. It’s engineered for repeat handfuls. The only real question is whether you’re pouring it into bowls… or straight into your mouth
Check out the full recipe below:
NUTRITIONAL INFO
CINNAMON BROWN SUGAR SNACK MIX
Yields: 12 servings | Serving Size: 1/2 cup
Calories: 170 | Protein: 6g | Fat: 5g | Net Carb: 25g
Total Carb: 25g | Sugar: 1g
CINNAMON BROWN SUGAR SNACK MIX
Skip the can and make this cozy one-pan Spaghetti Os and Meatballs instead. Mini turkey meatballs and pasta cook together in one-pot in a simple tomato sauce for an easy comfort food dinner the whole family will love.

Spaghettios and Meatballs might be nostalgic for some, but I’ve never loved canned pasta. This version was inspired by my friend Dyanne, who made something similar for her toddler and shared it with me—it was such a smart, simple idea that I had to try it my way. I know so many of you love my Instant Pot Spaghetti Os with Beef from my Simple Cookbook, so I turned it into a one-pan meal with mini turkey meatballs and saucy pasta. The pasta cooks right in the tomato sauce, so it gets perfectly tender and soaks up all that flavor. It’s cozy, kid-friendly, and an easy weeknight dinner that feels a little playful, but still something I actually want to eat.
Keep reading to learn more about the ingredients for my easy turkey meatball pasta recipe. See the recipe card below for the exact measurements.

The spaghettios sauce will be thinner and saucier than most red sauces–almost soupy. It shouldn’t be dry like mac and cheese. See the recipe card at the bottom for printable directions.







Yes! Ground chicken works just like turkey and keeps it light. If you prefer beef, that’s a great option too—it will have a richer, more classic flavor. You can use 93% lean for a balance of flavor and less fat.

Very! The mini meatballs and small pasta shape make it easy for little ones to eat, and the mild tomato sauce is familiar and comforting. If making it for toddlers, you can keep the seasoning simple and cut the meatballs even smaller.
Store leftovers in an airtight container in the refrigerator for up to 4 days. The pasta will continue to absorb the sauce as it sits, so when reheating, add a splash of water or broth to loosen it up. Reheat on the stove or in the microwave until warmed through.

For more kid-friendly dinner ideas, check out these five easy one-pan pasta recipes to inspire your next meal!

Yield: servings
Serving Size: 1 ½ cups
In a medium mixing bowl combine parmesan, crumbled bread, 3 tablespoons milk, 1 clove garlic, ½ teaspoon salt and 1 teaspoon onion powder. Let bread soak up the milk before adding ground meat and thoroughly mixing. Shape turkey into mini balls roughly ½ tablespoon each.
Heat olive oil in a large deep skillet (one with high walls) over medium-low heat and cook to brown about 2 minutes on each side (don’t worry about cooking through, they will get simmered later on). Remove from the pan and wipe clean.
Spray the skillet with oil and add pasta and remaining garlic over medium-high heat, toast both until aromatic, 2-3 minutes. Add bone broth, Italian seasoning, onion powder, remaining milk, crushed tomatoes and remaining ½ teaspoon salt. Bring to a boil over high heat, then add the meatballs back to the pan, stir, cover and lower heat to medium-low. Cook for 10 minutes.
Uncover and stir; continue to cook, covered until the pasta is al dente and sauce is thickened, about another 10-12 minutes. The finished product should be saucy, but also slightly soupy, with a decent amount of liquid. Not on the dryer-side like a mac and cheese.
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Serving: 1 ½ cups, Calories: 425.5 kcal, Carbohydrates: 57 g, Protein: 26 g, Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 51 mg, Sodium: 691.5 mg, Fiber: 3.5 g, Sugar: 7.5 g
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What does an anti-inflammatory diet look like?
“Intervention studies to enhance healthy ageing need appropriate outcome measures, such as blood-borne biomarkers, which are easily obtainable, cost-effective, and widely accepted.” We need blood-borne biomarkers of mortality risk. For example, having higher levels of C-reactive protein in your blood may increase your risk of dying prematurely by 42%. C-reactive protein is one of the most widely used inflammatory biomarkers for predicting mortality, but those with the highest levels of interleukin-6 (IL-6), another marker of inflammation, may increase premature death risk by 49%. What can we do to bring it down?
I’ve previously talked about foods that can contribute to inflammation, like meat and sugar, versus foods like nuts that don’t. But what about anti-inflammatory foods that actually attenuate that inflammation?
What happens when blueberries are added to a high-fat, high-glycemic-load meal consisting of white potatoes, white bread, ham, cheese, and butter? Adding a single cup of blueberries caused a significant drop in IL-6 from that meal, as you can see below and at 1:15 in my video Which Foods Are Anti-Inflammatory?.
What about raspberries? People were fed eggs, butter, white potatoes, white flour biscuits, and sausage with or without two cups of frozen raspberries blended with water into a smoothie, compared to giving others the same amount of calories and carbs in banana form. Bananas were no match for meat, eggs, dairy, and crappy carbohydrates; that meal resulted in a tripling of IL-6 levels within four hours. But by drinking those two cups of raspberries instead, their bodies were able to hold the line, as you can see below and at 1:45 in my video.

Why did raspberries work but bananas didn’t? Maybe it’s the antioxidants.
Well, antioxidant supplements failed miserably. There was no benefit from antioxidant vitamins and minerals like vitamins C or E, beta-carotene, or selenium. Maybe it’s those special antioxidant pigments, the anthocyanins, that give berries those bright red, blue, and purple colors? Indeed, that’s what dozens of randomized controlled trials have demonstrated, whereas a half-dozen studies combined show pomegranates, a fruit packed with anthocyanin pigments, can bring down inflammation over time.
What about adding spices to meals as an approach to cool down inflammation? Supplementation with grape and turmeric extracts did not affect the inflammatory response to a milkshake. But giving people one teaspoon a day of actual turmeric—that is, the whole spice, not purified curcumin supplements—resulted in a significant drop in IL-6 levels.
Garlic powder reduced IL-6 levels as well, starting at about half a teaspoon a day. Ginger powder (ground ginger) had the same results with doses ranging from half a teaspoon to one and a half teaspoons.
Of course, another way to mediate the inflammation caused by a Sausage and Egg McMuffin is to not eat it in the first place. What about just eating a plant-based diet? To my surprise, the drop in IL-6 did not reach statistical significance. Whenever a dietary intervention doesn’t have the result you expect, you always have to ask, “What exactly was the diet they actually ate?” The study mostly looked at the Mediterranean diet, which certainly has more plants, but maybe the diets didn’t go far enough? For more clarity, we turn to Dr. Turner-McGrievy’s famous New DIETs study, where people either continued to eat their fully omnivorous diets or were randomized to eat a vegan diet, a vegetarian diet, a pesco-vegetarian diet, or a semi-vegetarian diet that, for example, limited red meat. So, whereas the vegan might eat red beans and brown rice with chopped tomatoes and roasted peppers for dinner, the vegetarian might add some cheese, the pesco-vegetarian might add shrimp, and the semi-vegetarian might add some turkey sausage. Below is a more in-depth look at the five diet patterns, which you can also see at 4:01 in my video.

What happened within two months to their Dietary Inflammatory Index scores? The Dietary Inflammatory Index is a measure of how inflammatory your diet is. Negative scores mean your overall diet is anti-inflammatory, and the lower, the better, whereas positive scores mean your overall diet is on balance pro-inflammatory, which is exactly where the people in the study started. That comes as no surprise, given that they were eating regular diets and our nation is awash with inflammation-related disease.
But when the study participants switched to strictly plant-based nutrition, their diet flipped to become an anti-inflammatory diet. That was the case even if they just cut out meat or all meat except fish. But if they instead switched mostly to poultry or only limited their meat intake, their diet remained inflammatory. You can see the results below or at 4:47 in my video.

Now, not all plant foods are anti-inflammatory. If all you do is boost your intake of less healthy plant foods, like juice, white bread, white potatoes, soda, and cake, you can end up even more inflamed. But if you eat a really clean diet of whole plant foods, you get significant reductions in lipoprotein(a)—Lp(a)—which we didn’t even think was possible with diet—as well as drops in LDL cholesterol and even the most dangerous form of LDL cholesterol. Also, nearly across the board, you get a drop in inflammatory markers; we’re talking a 30% drop in C-reactive protein and a 20% drop in IL-6. So, maybe previous studies with plant-centered diets were unsuccessful because they weren’t plant-based enough, with animal products still being substantially consumed. Therefore, the total “elimination of animal products and processed foods…may be a more prudent dietary strategy” to combat inflammation.
Doctor’s Note
Hungry for more? See Foods That Cause Inflammation.
For more on plant-based diets, see related posts below.
Check out our channel @PCOSWeightLoss where you can find a sample of a full home workout video for PCOS https://youtu.be/yqsSZX9abYM
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SUCCUMB TO QUESTIFIED BANANA SPLIT BROWNIE DUMP CAKE. Dump cake was born from a beautifully simple idea: don’t overthink it. Just dump, bake, and let the magic happen. Questified Banana Split Brownie Dump Cake respects that tradition… but refuses to stop there. A rich cocoa brownie base gets layered with sliced bananas, protein-whipped cream, and chopped Quest Brownie à la Mode STACKS Protein Bars. Nostalgic taste. Modern macros. Because even the classics deserve an upgrade.
Check out the full recipe below:
NUTRITIONAL INFO
BANANA SPLIT BROWNIE DUMP CAKE
Yields: 16 servings | Serving Size: 1 slice
Calories: 150 | Protein: 7g | Fat: 11g | Net Carb: 5g
Total Carb: 10g | Sugar: 3g
BANANA SPLIT BROWNIE DUMP CAKE
Toppings:
Are there really 10 keto foods that make low-carb eating simple? In this video, Dr. Eric Westman reacts to Dr. Dan Maggs’ list of the best keto foods to help you stay full, satisfied, and in ketosis!
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My homemade Greek salad dressing recipe is simple, fresh, and brightly tangy, but I add an optional secret ingredient that makes it next-level delicious. Scale it up for a party, or scale it down to make a salad for one!

There’s absolutely no reason to buy Greek salad dressing at the grocery store when the homemade version is made with pantry staples, comes together in minutes, and tastes far better than store-bought. This dressing has the bright, tangy, garlicky, oregano-forward flavor of a classic Greek dressing, but then there’s that secret ingredient: sumac. It’s the red powder you often see sprinkled on hummus at Mediterranean restaurants. The sumac is optional, but I love the subtle lemony brightness it adds without the acidity of using lemon juice. (For another zippy vinegar-based salad dressing, try this summery Red Wine Tomato Vinaigrette.)

Below are the ingredients for this homemade Greek salad dressing. See the recipe card for exact measurements.
This is the best Greek salad dressing and it comes together in just a few minutes.



A Greek salad is the most obvious choice, but there are a lot of other things you can do with this dressing.
Store your homemade Greek salad dressing in a sealed jar for up to 1 week. Shake well before using.


Yield: servings (1 1/2 tablespoons each)
Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.
Note: This is easily enough dressing for 2 nights for a side salad for my family of 3 or 4. Just toss it with your greens right before serving.
Calories: 109 kcal, Carbohydrates: 0.3 g, Protein: 0.1 g, Fat: 12 g, Saturated Fat: 2 g, Polyunsaturated Fat: 1 g, Monounsaturated Fat: 9 g, Sodium: 103 mg, Potassium: 9 mg, Fiber: 0.1 g, Sugar: 0.02 g, Vitamin A: 3 IU, Vitamin C: 0.2 mg, Calcium: 5 mg, Iron: 0.2 mg