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  • Egg Substitutes for Baking: 21 Best Replacements + Measurements

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    Egg Substitutes Table of Contents

    Out of eggs or avoiding them? Find the perfect egg substitute for any baking recipe with exact measurements and tips. From cakes to cookies to brownies, we’ve tested 21 alternatives that actually work.

    Whether you’re dealing with egg allergies, following a vegan diet, or simply ran out mid-recipe, this guide covers every egg replacement you need for successful baking.

    🔍 Jump to What You Need:

    ✅ Quick Answers: What to Use

    Best for cakes: Applesauce or yogurt (¼ cup per egg)
    Best for cookies: Flax egg or banana (1 tbsp ground flaxseed + 3 tbsp water OR ¼ cup mashed banana)
    Best for brownies: Avocado or silken tofu (¼ cup per egg)
    Best for pancakes: Carbonated water or buttermilk (¼ cup per egg)
    Best vegan option: Aquafaba or flax eggs
    Best for box cake mix: Applesauce (¼ cup per egg)

    See full list with detailed instructions below ↓

    Quick Reference: Best Egg Substitutes by Function

    Function Best Substitutes Measurement per Egg
    Binding Flaxseed, Chia Seeds, Banana 1 tbsp ground + 3 tbsp water (seeds), ¼ cup mashed (banana)
    Leavening Baking Powder + Vinegar, Carbonated Water 1 tsp baking powder + 1 tbsp vinegar, ¼ cup carbonated water
    Moisture Applesauce, Yogurt, Pumpkin Puree ¼ cup per egg
    Emulsifying Aquafaba, Silken Tofu, Nut Butters 3 tbsp (aquafaba), ¼ cup blended (tofu)
    Coating/Glazing Milk, Butter, Oil 2-3 tbsp (varies by recipe)

    Best Egg Substitutes by Recipe Type

    Recipe Type Best Substitute Measurement Why It Works
    Cakes Applesauce ¼ cup Adds moisture, neutral flavor
    Cookies Flax egg 1 tbsp + 3 tbsp water Binds without changing texture
    Brownies Avocado ¼ cup Creates fudgy richness
    Pancakes Carbonated water ¼ cup Adds fluffiness
    Muffins Banana or Yogurt ¼ cup Moisture + natural sweetness
    Bread Applesauce or Flax egg ¼ cup Binds and moisturizes
    Meringues Aquafaba 3 tbsp (whipped) Whips into stiff peaks

    🌱 Vegan vs. Dairy Options

    Vegan Options Measurement Dairy Options Measurement
    Aquafaba 3 tbsp Greek Yogurt ¼ cup
    Flax egg 1 tbsp + 3 tbsp water Buttermilk ¼ cup
    Chia egg 1 tbsp + 3 tbsp water Sour cream ¼ cup
    Silken tofu ¼ cup blended Cottage cheese ¼ cup blended
    Banana ¼ cup mashed Heavy cream ¼ cup
    Applesauce ¼ cup Whey protein powder 30g + water

    Why You Need Egg Substitutes in Your Kitchen

    Finding yourself in need of an egg alternative happens for various reasons:

    Dietary restrictions: Veganism, egg allergies, or cholesterol concerns
    Supply issues: Egg shortages or high prices (a growing concern in recent years)
    Recipe adaptations: Converting traditional recipes to meet special diets
    Emergency solutions: When you’re mid-recipe and discover you’ve run out of eggs

    What can I use instead of eggs in baking? The answer depends on your recipe, but rest assured – there are plenty of excellent options available in your pantry right now.

    How Eggs Function in Recipes: Key to Finding the Perfect Substitute

    To choose the best egg substitute, it’s crucial to understand what role eggs play in your particular recipe. In many recipes, eggs can have more than one function:

    Binders: Eggs hold ingredients together, adding structure to dishes like burgers, meatloaf, and baked goods including cookies and cakes. The proteins in eggs coagulate during cooking, creating structure and stability.

    Leaveners: Beaten eggs incorporate air, helping add lift and creating that airy texture in cakes, soufflés, and other baked goods. This is particularly important in recipes without chemical leaveners like baking powder.

    Moisturizers: Eggs contribute richness and keep baked goods tender and moist. Their fat content creates that desirable soft texture in many baked treats.

    Emulsifiers: Eggs have the unique ability to combine two liquids that don’t normally mix well, like oil and water. They help create seamless, stable mixtures in recipes like mayonnaise, hollandaise, and creamy dressings.

    Thickeners: The velvety textures in custards, puddings, and sauces often depend on eggs, particularly the proteins that coagulate when heated.

    Coaters: Beaten eggs create a sticky surface, making breadcrumbs or batter adhere to foods like chicken and fish for frying.

    Glazers: An egg wash gives pastries and breads that shiny, golden-brown finish we associate with professional baking.

    Flavor & Color Adders: Eggs have a characteristic flavor and their golden yolks bring a creamy hue to recipes like fresh pasta or yellow cakes.

    Complete List: 21 Egg Substitutes with Measurements

    Each substitute below works best for specific functions. While they may not exactly replicate eggs in every way, they often create equally delicious results—sometimes even better!

    🥭 Fruit-Based Egg Substitutes

    1. Banana

    How Much Per Egg? ¼ cup mashed ripe banana (about half a medium banana)

    Best For: Muffins, cakes, and quick breads where a hint of banana flavor complements the dish. Bananas are excellent binders that add moisture and natural sweetness.

    💡 Pro Tip: Use very ripe bananas with brown spots for the best binding results. For recipes where you don’t want a strong banana flavor, try more neutral substitutes.

    Works Well In: Banana Bread, breakfast muffins, chocolate desserts, and oatmeal cookies. An excellent egg substitute for cookies that need moisture and binding.

    2. Unsweetened Applesauce

    How Much Per Egg? ¼ cup applesauce

    Best For: Brownies, cakes, muffins, and pancakes. Applesauce is virtually undetectable in chocolate recipes and adds moisture without fat.

    💡 Pro Tip: Adding ½ teaspoon of baking powder with applesauce helps improve fluffiness, as applesauce doesn’t have the leavening properties of eggs.

    Works Well In: Spice cakes, chocolate desserts, and breakfast baked goods. Try it in our Pumpkin Spice Bread for extra moisture. This is one of the best egg substitutes for cake mix recipes because it’s neutral-flavored and easy to use.

    3. Pumpkin Puree

    How Much Per Egg? ¼ cup pumpkin puree

    Best For: Fall-inspired desserts, cookies, and quick breads where its earthy flavor enhances the recipe.

    💡 Pro Tip: Pumpkin puree works best in recipes with complementary spices like cinnamon, nutmeg, and clove. It adds beautiful color and lots of nutrients.

    Works Well In: Pumpkin Pecan Muffins, spiced cookies, and pancakes.

    4. Avocado

    How Much Per Egg? ¼ cup mashed ripe avocado

    Best For: Brownies, dense cakes, and chocolate recipes where its creaminess adds richness without overpowering other flavors.

    💡 Pro Tip: Choose very ripe avocados and mash completely for the smoothest results. The healthy fats in avocados make them an excellent substitute in recipes calling for the richness of egg yolks.

    Works Well In: Chocolate desserts, fudgy brownies, and puddings. Check out our 10 Awesome Avocado Dessert Recipes for more inspiration. This makes an exceptional vegan egg substitute for brownies that creates rich, fudgy results.

    🌰 Seed-Based Egg Substitutes

    5. Ground Flaxseed (“Flax Egg”)

    How Much Per Egg? 1 tablespoon ground flaxseed mixed with 3 tablespoons water, let sit for 5 minutes to form a gel

    Best For: Cookies, pancakes, muffins, and quick breads. Flax eggs offer excellent binding properties with a slight nutty taste that works well in whole grain baked goods.

    💡 Pro Tip: Always use ground flaxseed (not whole) and allow the mixture to sit until it develops a viscous, egg-like consistency.

    Works Well In: Healthier baked goods, vegan cookies, and hearty breads. This is one of the most versatile egg substitutes that bind ingredients together, making it perfect for vegan-friendly recipes.

    6. Chia Seeds

    How Much Per Egg? 1 tablespoon ground chia seeds mixed with 3 tablespoons water, let sit for 5 minutes

    Best For: Muffins, waffles, and savory baked goods where the slight texture from the seeds isn’t a problem.

    💡 Pro Tip: Like flax, chia seeds need time to absorb liquid and form a gel. Black or white chia seeds work equally well, though white seeds are less visible in lighter-colored foods.

    Works Well In: Health-focused baking, puddings, and breakfast items like pancakes.

    🥛 Dairy-Based Egg Substitutes

    7. Plain Yogurt

    How Much Per Egg? ¼ cup yogurt

    Best For: Muffins, cakes, and breads that benefit from added moisture and tenderness.

    💡 Pro Tip: Greek yogurt will add more protein but may make the finished product denser. Regular yogurt creates a lighter texture.

    Works Well In: Greek-style baked goods, coffee cakes, and quick breads.

    8. Buttermilk

    How Much Per Egg? ¼ cup buttermilk

    Best For: Pancakes, cupcakes, and quick breads where a subtle tangy flavor enhances the recipe.

    💡 Pro Tip: The acidity in buttermilk activates baking soda, providing leavening similar to eggs. For best results, add ¼ teaspoon baking powder for each egg replaced.

    Works Well In: Southern-style baking, pancakes, and Irish soda bread.

    🌱 Plant-Based Egg Substitutes

    9. Silken Tofu

    How Much Per Egg? ¼ cup silken tofu, blended until smooth

    Best For: Brownies, dense cakes, cheesecakes, or creamy pies that need structure and moisture.

    💡 Pro Tip: Silken tofu (not firm or extra firm) has a custard-like texture that works best. Blend thoroughly to eliminate any lumps.

    Works Well In: Cheesecakes, puddings, and dense desserts. Try it in our Greek Yogurt Lemon Cream Pie for a protein boost.

    10. Agar-Agar

    How Much Per Egg? 1 tablespoon agar-agar powder dissolved in 1 tablespoon water

    Best For: Vegan desserts that need the gelling properties eggs provide, like puddings and custards.

    💡 Pro Tip: Unlike gelatin, agar-agar sets more firmly and doesn’t require refrigeration to solidify, making it ideal for stable desserts.

    Works Well In: Vegan puddings, jellies, and mousse-like desserts.

    11. Potato Starch

    How Much Per Egg? 2 tablespoons potato starch mixed with 3 tablespoons water

    Best For: Dense recipes like pancakes or gluten-free baked goods that need binding without added flavor.

    💡 Pro Tip: Potato starch creates a neutral-flavored binding agent that works particularly well in gluten-free recipes that already have leavening agents.

    Works Well In: Gluten-free baking, especially breads and cookies.

    12. Instant Mashed Potatoes

    How Much Per Egg? 2 tablespoons instant potato flakes mixed with enough water to form a paste

    Best For: Savory recipes like veggie patties, meatloaf, or savory breads.

    💡 Pro Tip: This substitution works best when you need eggs primarily for binding rather than leavening or moisture.

    Works Well In: Veggie burgers, savory loaves, and rustic breads.

    13. Chickpea Flour

    How Much Per Egg? 3 tablespoons chickpea flour whisked with 3 tablespoons water

    Best For: Savory dishes like veggie patties, fritters, and savory pancakes.

    💡 Pro Tip: Chickpea flour (also called garbanzo bean flour or besan) has a distinct flavor that works best in savory applications rather than sweet desserts.

    Works Well In: Fritters, savory crepes, and vegetable patties like crispy artichokes.

    14. Aquafaba

    How Much Per Egg? 3 tablespoons liquid from canned chickpeas, whipped until fluffy for egg whites or used straight for whole eggs

    Best For: Recipes requiring whipped egg whites like meringues, macarons, and mousses, or as a binder in cookies and brownies.

    💡 Pro Tip: Aquafaba can be whipped into peaks just like egg whites, making it the gold standard for vegan meringues and airy desserts.

    Works Well In: Meringues, macarons, mousse, and mayonnaise. Perfect for our French Macarons Recipe adapted to be vegan. This is the best egg substitute for leavening in cakes that need a light, airy texture.

    15. Nut Butters

    How Much Per Egg? 3 tablespoons nut butter

    Best For: Cookies, brownies, and dense cakes where the nutty flavor complements the recipe.

    💡 Pro Tip: Smooth, natural nut butters work best. Peanut, almond, and cashew butter each lend different flavor profiles to your baking.

    Works Well In: Cookies, brownies, and breakfast bars. Pair with our Mixed Berry Smoothie for a perfect breakfast.

    16. Cornstarch or Arrowroot Powder

    How Much Per Egg? 2 tablespoons starch mixed with 3 tablespoons water

    Best For: Thickening sauces or providing structure in cookies and simpler baked goods.

    💡 Pro Tip: This substitute works best as a thickener rather than a leavener. For baked goods, include additional leavening agents.

    Works Well In: Cookies, puddings, and sauce thickening.

    17. Plant-Based Milks

    How Much Per Egg? ¼ cup plant milk mixed with 1 teaspoon cornstarch for thickness

    See also

    Best For: Light batters, pancakes, or waffles where minimal binding is needed.

    💡 Pro Tip: Different plant milks offer different flavors—almond milk is lighter while coconut milk adds richness.

    Works Well In: Pancakes, light cake batters, and waffles.

    ⚗️ Chemical Leavening Substitutes

    18. Carbonated Water

    How Much Per Egg? ¼ cup carbonated water

    Best For: Pancakes, waffles, and light cakes where aeration is important.

    💡 Pro Tip: The bubbles in carbonated water create air pockets similar to beaten eggs, helping create lightness in batters.

    Works Well In: Pancakes, light cakes, and tempura batters. This is an excellent egg substitute for pancakes and waffles that creates extra fluffiness.

    19. Milk + Vinegar

    How Much Per Egg? ¼ cup milk mixed with 1 teaspoon vinegar

    Best For: Pancakes, muffins, and cupcakes that need moisture and some leavening.

    💡 Pro Tip: Plant-based milks like soy, almond, cashew, and coconut milk work well too, creating a vegan buttermilk alternative.

    Works Well In: Muffins, quick breads, and pancakes.

    20. Vinegar + Baking Soda

    How Much Per Egg? 1 tablespoon vinegar combined with 1 teaspoon baking soda

    Best For: Cakes and cupcakes where leavening is the primary need from eggs.

    💡 Pro Tip: This combination creates a chemical reaction that produces carbon dioxide bubbles, providing excellent leavening for baked goods.

    Works Well In: Light cakes, cupcakes, and quick breads.

    21. Gelatin

    How Much Per Egg? 1 tablespoon unflavored gelatin mixed with 2 tablespoons warm water

    Best For: Thickening cheesecakes, puddings, or custards that need to set firmly.

    ⚠️ Note: Allow the gelatin to bloom in the water before adding to your recipe. This substitute isn’t suitable for vegans.

    Works Well In: Cheesecakes, creme brulee, panna cotta, and set puddings.

    🛒 Commercial Egg Replacers

    In addition to the homemade substitutes above, several commercial egg alternatives are available in stores:

    The Neat Egg: Egg replacement derived from chia seeds and garbanzo beans
    Bob’s Red Mill Egg Replacer: A mixture of potato starch, tapioca flour, baking soda, and psyllium husk fiber
    Just Egg: A mung bean-based liquid substitute that works well for scrambles and omelets

    These commercial options come with specific instructions on their packaging and are formulated to mimic eggs in various applications.

    How to Choose the Right Egg Substitute

    Consider these factors when selecting your egg substitute:

    1. Recipe function: Determine if you need binding, leavening, moisture, or a combination
    2. Flavor profile: Choose a neutral substitute for delicate flavors or complementary ones for robust recipes
    3. Dietary restrictions: Consider allergens and dietary preferences
    4. Texture needs: Some substitutes add density while others create lightness
    5. What you have on hand: In a pinch, use what’s available in your pantry

    FAQ: Common Questions About Egg Substitutes

    Can I use the same egg substitute for all recipes?

    No, different recipes require different properties from eggs. For instance, a binding substitute like flaxseed works well in cookies but may not provide the leavening needed in a cake. What can I use instead of eggs in baking? It depends on what function the egg serves in your specific recipe.

    Will my baked goods taste different with egg substitutes?

    Some substitutes add their own flavor (like bananas or nut butters), while others (like aquafaba or commercial replacers) are nearly flavor-neutral. Choose based on your recipe’s flavor profile.

    Do egg substitutes affect baking time?

    Sometimes. Many egg substitutes add more moisture than eggs, which can require slightly longer baking times. Check doneness with a toothpick rather than relying solely on time.

    Can I substitute for just egg whites or just yolks?

    Yes! Aquafaba works wonderfully as an egg white substitute, while silken tofu or avocado can substitute for yolks in recipes that separate eggs. This is especially helpful when making egg-free baking recipes that call for whites only.

    Are egg substitutes healthier than eggs?

    It depends on the substitute and your dietary needs. Many plant-based substitutes are cholesterol-free and some add additional nutrients, but eggs themselves are nutritionally dense foods.

    What’s the best egg substitute for cake mix?

    Applesauce (¼ cup per egg) works exceptionally well in cake mixes because it adds moisture without affecting flavor. For chocolate cake mixes, avocado or yogurt also work beautifully.

    How do I know if my substitute worked well?

    A successful egg substitute maintains the texture, moisture, and structure of the original recipe. If your baked goods hold together, have good moisture, and taste delicious, your substitute was successful!

    Can I make a flax egg ahead of time?

    Yes! Mix ground flaxseed with water and store in the refrigerator for up to one week. The mixture will thicken further in the fridge, so you may need to stir or add a tiny bit of water before using.

    Why didn’t my aquafaba whip into peaks?

    Make sure you’re using the liquid from canned chickpeas (not the cooking water from dried chickpeas). The liquid should be at room temperature, and your bowl and beaters must be completely clean and free of any oil or grease. Adding a pinch of cream of tartar can help stabilize the peaks.

    Key Takeaways: Mastering Egg Substitution

    With egg prices fluctuating and dietary needs evolving, knowing your options for egg substitutes is invaluable kitchen knowledge. Whether you’re baking cookies, flipping pancakes, or creating vegan masterpieces, these alternatives ensure your recipes turn out delicious every time.

    The most important tip: choose a substitute that matches your specific recipe’s needs. The right substitute can not only replace eggs but sometimes even enhance your dish with new flavors and nutritional benefits.

    Have you used any of these egg substitutes? Share your favorite egg-free baking hacks below, or tag us on social with your creations! #BetterLivingBakes

    Related Articles: More Egg-Free Cooking and Baking Resources

    Wheat-Free Gluten-Free Pizza Recipes
    Gluten-Free Bread Pudding
    Low-Carb Pumpkin Spice Crème Brûlée – Try it with avocado as an egg substitute!
    Mixed Berry Smoothie – Pairs perfectly with our egg-free breakfast options

    This comprehensive egg substitutes guide was last updated on February 12, 2026, to include the latest information on egg replacements and recipe applications. Our team regularly tests these alternatives to ensure you get the best results in your egg-free cooking and baking.

    Better Living uses affiliate links. If you make a purchase through them, we may receive a small commission (for which we are deeply grateful) at no cost to you.

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    Heather

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  • Keeping Better Score of Your Diet | NutritionFacts.org

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    How can you get a perfect diet score?

    How do you rate the quality of people’s diets? Well, “what could be more nutrient-dense than a vegetarian diet?” Indeed, if you compare the quality of vegetarian diets with non-vegetarian diets, the more plant-based diets do tend to win out, and the higher diet quality in vegetarian diets may help explain greater improvements in health outcomes. However, vegetarians appear to have a higher intake of refined grains, eating more foods like white rice and white bread that have been stripped of much of their nutrition. So, just because you’re eating a vegetarian diet doesn’t mean you’re necessarily eating as healthfully as possible.

    Those familiar with the science know the primary health importance of eating whole plant foods. So, how about a scoring system that simply adds up how many cups of fruits, vegetables, whole grains, beans, chickpeas, split peas, and lentils, and how many ounces of nuts and seeds per 1,000 calories (with or without counting white potatoes)? Looking only at the total intake of whole plant foods doesn’t mean you aren’t also stuffing donuts into your mouth. So, you could imagine proportional intake measures, based on calories or weight, to determine the proportion of your diet that’s whole plant foods. In that case, you’d get docked points if you eat things like animal-derived foods—meat, dairy, or eggs—or added sugars and fats.

    My favorite proportional intake measure is McCarty’s “phytochemical index,” which I’ve profiled previously. I love it because of its sheer simplicity, “defined as the percent of dietary calories derived from foods rich in phytochemicals.” It assigns a score from 0 to 100, based on the percentage of your calories that are derived from foods rich in phytochemicals, which are biologically active substances naturally found in plants that may be contributing to many of the health benefits obtained from eating whole plant foods. “Monitoring phytochemical intake in the clinical setting could have great utility” in helping people optimize their diet for optimal health and disease prevention. However, quantifying phytochemicals in foods or tissue samples is impractical, laborious, and expensive. But this concept of a phytochemical index score could be a simple alternative method to monitor phytochemical intake.

    Theoretically, a whole food, plant-based or vegan diet that excluded refined grains, white potatoes, hard liquors, added oils, and added sugars could achieve a perfect score of 100. Lamentably, most Americans’ diets today might be lucky to score just 20. What’s going on? In 1998, our shopping baskets were filled with about 20% whole plant foods; more recently, that has actually shrunk, as you can see below and at 2:49 in my video Plant-Based Eating Score Put to the Test.

    Wouldn’t it be interesting if researchers used this phytochemical index to try to correlate it with health outcomes? That’s exactly what they did. We know that studies have demonstrated that vegetarian diets have a protective association with weight and body mass index. For instance, a meta-analysis of five dozen studies has shown that vegetarians had significantly lower weight and BMI compared with non-vegetarians. And even more studies show that high intakes of fruits, vegetables, whole grains, and legumes may be protective regardless of meat consumption. So, researchers wanted to use an index that gave points for whole plant foods. They used the phytochemical index and, as you may recall from an earlier video, tracked people’s weight over a few years, using a scale of 0 to 100 to simply reflect what percentage of a person’s diet is whole plant foods. And even though the healthiest-eating tier only averaged a score of about 40, which meant the bulk of their diet was still made up of processed foods and animal products, just making whole plant foods a substantial portion of the diet may help prevent weight gain and decrease body fat. So, it’s not all or nothing. Any steps we can take to increase our whole plant food intake may be beneficial.

    Many more studies have since been performed, with most pointing in the same direction for a variety of health outcomes—indicating, for instance, higher healthy plant intake is associated with about a third of the odds of abdominal obesity and significantly lower odds of high triglycerides. So, the index may be “a useful dietary target for weight loss,” where there is less focus on calorie intake and more on increasing consumption of these high-nutrient, lower-calorie foods over time. Other studies also suggest the same is true for childhood obesity.

    Even at the same weight, with the same amount of belly fat, those eating plant-based diets tend to have higher insulin sensitivity, meaning the insulin they make works better in their body, perhaps thanks to the compounds in plants that alleviate inflammation and quench free radicals. Indeed, the odds of hyperinsulinemia—an indicator of insulin resistance—were progressively lower with greater plant consumption. No wonder researchers found 91% lower odds of prediabetes for people getting more than half their calories from healthy plant foods.

    They also found significantly lower odds of metabolic syndrome and high blood pressure. There were only about half the odds of being diagnosed with hypertension over a three-year period among those eating more healthy plants. Even mental health may be impacted—about 80% less depression, 2/3 less anxiety, and 70% less psychological distress, as you can see below and at 5:15 in my video.

    Is there a link between the dietary phytochemical index and benign breast diseases, such as fibrocystic diseases, fatty necrosis, ductal ectasia, and all sorts of benign tumors? Yes—70% lower odds were observed in those with the highest scores. But what about breast cancer? A higher intake of healthy plant foods was indeed associated with a lower risk of breast cancer, even after controlling for a long list of other factors. And not just by a little bit. Eating twice the proportion of plants compared to the standard American diet was linked to more than 90% lower odds of breast cancer.

    Doctor’s Note

    You can learn more about the phytochemical index in Calculate Your Healthy Eating Score.

    If you’re worried about protein, check out Flashback Friday: Do Vegetarians Get Enough Protein?

    It doesn’t have to be all or nothing, though. Do Flexitarians Live Longer?

    For more on plant-based junk, check out Friday Favorites: Is Vegan Food Always Healthy?.

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    Michael Greger M.D. FACLM

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  • How to Beat Heart Disease Before It Starts | NutritionFacts.org

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    Why might healthy lifestyle choices wipe out 90% of our risk for having a heart attack, while drugs may only reduce risk by 20% to 30%?

    On the standard American diet, atherosclerosis—hardening of the arteries, the number one killer of men and women—has been found to start in our teens. Investigators collected about 3,000 sets of coronary arteries and aortas (the aorta is the main artery in the body) from victims of accidents, homicides, and suicides who were 15 to 34 years old and found that the fatty streaks in arteries can begin forming in our teens, which turn into atherosclerotic plaques in our 20s that get worse in our 30s and can then become deadly. In the heart, atherosclerosis can cause a heart attack. In the brain, it can cause a stroke. See the progression below and at 0:35 in my video Can Cholesterol Get Too Low?.

    How common is this? All of the teens they looked at—100% of them—already had fatty streaks building up inside their arteries. By their early 30s, most already had those streaks blossoming into atherosclerotic plaques that bulged into their arteries. From ages 15 through 19, their aortas had fatty streaks building up throughout them, but no plaques yet, on average, as seen below and at 1:15 in my video.

    The plaques started appearing in their abdominal aorta in their early 20s and worsened by their late 20s, by which time fatty streaks had infiltrated throughout. By their early 30s, their arteries were in bad shape, as seen below and at 1:25 in my video.

    But that’s just the abdominal aorta, the main artery running through the torso that splits off into our legs. What about the coronary arteries that feed the heart?

    Researchers found the same pattern: fatty streaks in teens, early signs of plaque in early 20s that progress with age, and by the early 30s, most people already had plaques in their coronary arteries, as seen below and at 1:47 in my video.

    Atherosclerosis starts as early as adolescence.

    That’s why we shouldn’t wait until heart disease becomes symptomatic to treat it. If it starts in our youth, we should start treating it when we’re youths. If you knew you had a cancerous tumor, you wouldn’t want to wait until it grew to a certain size to treat it. If you had diabetes, you wouldn’t want to wait until you started going blind before you did something about it. So, how do you treat atherosclerosis? You lower LDL cholesterol through a diet low in saturated fat and cholesterol—a diet that’s low in eggs, meat, dairy, and junk.

    If we want to stop this epidemic, we have to “alter our lifestyle accordingly, beginning in infancy or early childhood. Is such a radical proposal totally impractical?” (Eating more healthfully? Radical?!) It would take serious dedication to change our behavior, but atherosclerosis is our number one cause of death. In the case of cigarettes, we did pretty well, slashing smoking rates and dropping lung cancer rates. And, yes, healthy eating is safe. According to the Academy of Nutrition and Dietetics, the largest and oldest association of nutrition professionals in the world, even strictly plant-based diets are appropriate for all stages of life, starting from pregnancy. (NutritionFacts.org is among the websites recommended by the Academy for more information.)

    The title of an important study published in the Journal of the American College of Cardiology declares: “Curing Atherosclerosis Should Be the Next Major Cardiovascular Prevention Goal.” What evidence do we have that a lifelong suppression of LDL will do it? There is a genetic mutation of a gene called PCSK9 that about 1 in 50 African Americans are lucky to be born with because it gives them about a 40% lower LDL cholesterol level their whole lives. Indeed, they were found to have dramatically lower rates of coronary heart disease—an 88% drop in risk compared to those without the genetic mutation, despite otherwise terrible cardiovascular risk factors on average. Most had high blood pressure and were overweight, almost a third smoked, and nearly 20% had diabetes, but that highlights how a lifelong history of low LDL cholesterol levels can substantially reduce the risk of coronary heart disease, even when there are multiple risk factors.

    This near-90% drop in events like heart attacks or sudden death occurred at an average LDL level of 100 mg/dL, compared to 138 mg/dL in those without the genetic mutation. This means LDL can drop below even 100 mg/dL. Why does a drop in LDL cholesterol by about 40 mg/dL from a lucky genetic mutation lower the risk of coronary heart disease by nearly 90%, while the same reduction with statin drugs lowers it by only about 20%? The most probable explanation? Duration. When it comes to lowering LDL cholesterol, it’s not only about how low it is, but how long it’s been low.

    That’s why healthy lifestyle choices may wipe out about 90% of our risk for having a heart attack, while drugs may reduce it by only 20% to 30%. If you’re getting treated with drugs later in life, you may have to get your LDL under 70 mg/dL to halt the progression of coronary atherosclerosis. But if we start making healthier choices earlier, it may be enough to lower LDL cholesterol just to 100 mg/dL, which should be achievable for most of us. That’s consistent with country-by-country data that suggested death from heart disease would bottom out at a population average of about 100 mg/dL, as seen below and at 5:21 in my video.

    But that’s only if you can keep your LDL cholesterol down your whole life.

    If you’re relying on medication later in life to halt disease progression, you may need to get your LDL below 70 mg/dL, and if you’re trying to use drugs to reverse a lifetime of bad food choices, you may not get to zero coronary heart disease events until your LDL drops to about 55 mg/dL. If your heart disease is so bad that you’ve already had a heart attack but you’re trying not to die from another one, ideally, you might want to push your LDL down to about 30 mg/dL. Once you get that low, not only would you likely prevent any new atherosclerotic plaques, but you’d also help stabilize the plaques you already have so they’re less likely to burst open and kill you.

    Is it even safe to have cholesterol levels that low, though? In other words, can LDL cholesterol ever be too low? We’ll find out next.

    Doctor’s Note

    Didn’t know atherosclerosis could start at such a young age? See Heart Disease Starts in Childhood.

    For more on drugs versus lifestyle, check out my video The Actual Benefit of Diet vs. Drugs.

    Want to learn more about so-called primordial prevention? See When Low Risk Means High Risk.

    Does Cholesterol Size Matter? Watch the video to find out.

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    Michael Greger M.D. FACLM

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  • Healthy Spinach and Mushroom Scramble – Simply Scratch

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    This Healthy Spinach and Mushroom Scramble is filling and delicious. A scrambled egg breakfast with sautéed onions and mushrooms and a diced veggie breakfast sausage. Serve with toast or on its own. This recipe serves 1 but can easily be doubled or quadrupled.

    This is a favorite breakfast of ours.

    I make this at least 3 times a week and it still hasn’t gotten old. And I always keep everything on hand; even prepped minced onion and sliced mushrooms so I can make this wholesome breakfast in minutes. The flavors are simple yet work so deliciously well together. I prefer use spicy veggie breakfast sausage in this scramble because for one, they’re already cooked and only need to be warmed up. And secondly, I like their flavor better than traditional breakfast sausage and they aren’t as greasy.

    Healthy Spinach and Mushroom ScrambleHealthy Spinach and Mushroom Scramble

    This healthy spinach and mushroom scramble is easy and filling, keeping you satisfied all morning long.

    ingredients for Healthy Spinach and Mushroom Scrambleingredients for Healthy Spinach and Mushroom Scramble

    To Make This Healthy Spinach and Mushroom Scramble You Will Need:

    • light olive oil
    • diced onion (red, yellow or white)
    • sliced mushrooms
    • kosher salt
    • freshly ground black pepper
    • baby spinach
    • eggs
    • cooked sausage patty (I prefer spicy veggie sausages)
    • grated Parmesan cheese.

    Add oil to panAdd oil to pan

    Heat 2 teaspoons olive oil in a 10-inch non-stick skillet over medium-low heat.

    Add onions, mushrooms and a pinch of saltAdd onions, mushrooms and a pinch of salt

    Add in 1 tablespoon (go ahead and eyeball it) of diced onion, a cup of sliced mushrooms and a pinch of kosher salt. As for the type of mushrooms, I use cremini but any mushrooms will work just fine.

    add eggs, salt and pepper in a bowl or liquid measuring cupadd eggs, salt and pepper in a bowl or liquid measuring cup

    Meanwhile crack two eggs into a bowl and add a pinch of kosher salt and freshly ground black pepper.

    whisk well to combinewhisk well to combine

    Whisk until light and fluffy, then set aside.

    sautéed onions and mushroomssautéed onions and mushrooms

    Once the onions are soft and the edges of the mushrooms are golden brown.

    add a handful of baby spinachadd a handful of baby spinach

    Next, add in 1 cup or a large handful of baby spinach. Season with freshly ground black pepper.

    sautéed spinachsautéed spinach

    Continue to stir until the spinach starts to wilt.

    scoot veggies off to the side and pour in whisked eggsscoot veggies off to the side and pour in whisked eggs

    Then scoot this mixture off to the side of the pan. Reduce the heat to medium-low and pour in the beaten eggs.

    stir until just about fully cookedstir until just about fully cooked

    Use a rubber spatula to scrape and fold the eggs until they just fully cooked.

    add in the diced veggie sausageadd in the diced veggie sausage

    Next add in the diced veggie sausage.

    add in the diced veggie sausageadd in the diced veggie sausage

    And stir to heat through.

    Healthy Spinach and Mushroom ScrambleHealthy Spinach and Mushroom Scramble

    Serve in a bowl and top with freshly grated parmesan cheese.

    Healthy Spinach and Mushroom ScrambleHealthy Spinach and Mushroom Scramble

    And micro greens, if you want to be fancy.

    Healthy Spinach and Mushroom ScrambleHealthy Spinach and Mushroom Scramble

    Enjoy! And if you give this Healthy Spinach and Mushroom Scramble recipe a try, let me know! Snap a photo and tag me on twitter or instagram!

    Healthy Spinach and Mushroom ScrambleHealthy Spinach and Mushroom Scramble

    Yield: 1 serving

    Healthy Spinach and Mushroom Scramble

    This Healthy Spinach and Mushroom Scramble is filling and delicious. A scrambled egg breakfast with sautéed onions and mushrooms and a diced veggie breakfast sausage. Serve with toast or on its own. This recipe serves 1 but can easily be doubled or quadrupled.

    Prep Time: 5 minutes

    Cook Time: 10 minutes

    Total Time: 15 minutes

    • 1 olive oil spray
    • 1 tablespoon minced onion, red, white or yellow
    • 1 cup sliced mushrooms, white button or cremini
    • 2 large eggs
    • 1 pinch kosher salt, more or less to taste
    • 1 pinch freshly ground black pepper, more or less to taste
    • 1 cup baby spinach
    • 1 Morningstar Hot & Spicy breakfast sausage patty, heated through and diced
    • 1 tablespoon parmesan cheese

    • Heat olive oil in a 10-inch non-stick skillet over medium heat. Add in the onions and mushrooms and a small pinch of kosher salt. Stir and sauté until the onions are soft and the mushrooms edges are golden.

    • Meanwhile, crack the eggs in to a mixing bowl. Add a pinch of kosher salt and some freshly ground black pepper. Use a whisk to beat the eggs until light and fluffy. Set aside.

    • Next add in the spinach and a few grinds of freshly ground black pepper. Stir and sauté until it begins to wilts. Scoot the spinach mushroom mixture off to the side and reduce the heat under the pan to medium-low. Then pour in the beaten eggs. Stir and fold the eggs, cooking them until starting to set. Working the spinach and mushrooms into the eggs as they start cook.

    • Once the eggs are fully cooked, add in the diced sausage and heat through.

    • Serve the scramble in a bowl, sprinkle with 1 tablespoon of freshly grated parmesan and micro greens (if using).

    • This is optional but I like to serve this topped with micro greens.

    Nutrition Disclaimer: All information presented on this site is intended for informational purposes only. I am not a certified nutritionist and any nutritional information shared on SimplyScratch.com should only be used as a general guideline.

    Serving: 1serving, Calories: 200kcal, Carbohydrates: 6g, Protein: 17g, Fat: 12g, Saturated Fat: 4g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 5g, Trans Fat: 1g, Cholesterol: 375mg, Sodium: 297mg, Potassium: 652mg, Fiber: 1g, Sugar: 2g, Vitamin A: 3393IU, Vitamin C: 9mg, Calcium: 161mg, Iron: 3mg

    Author: Laurie McNamara

    Course: Breakfast

    Cuisine: American

    This recipe was originally posted on October 22nd, 2018 and has been updated with clear and concise instructions, new photography and helpful information.

    This post may contain affiliate links.

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    Laurie McNamara

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  • The High-Protein Breakfast Casserole You Didn’t Know You Needed

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    This post may contain references to products from one or more of our advertisers. Oh Sweet Basil may receive compensation when you click on links to such products.

    This healthy cottage cheese egg bake is a high protein breakfast recipe from both eggs and cottage cheese! Our fluffy and flavorful breakfast casserole is so easy to make with just a handful of ingredients (eggs, cottage cheese, tomatoes, basil cheese, and roasted red bell pepper) in less than 50 minutes!

    I eat eggs multiple times a week in many different forms. While I’m not opposed to making scrambled eggs or a fried egg on a daily basis, I love prepping a batch of spinach, sausage and egg casserole or a cheesy monterey jack souffle  (one of our most popular breakfast casserole recipes) to have on hand during the week.

    My favorite egg casserole with cottage cheese is the perfect meal prep recipe for the weekend! I love making a healthy breakfast casserole on the weekend that I can enjoy throughout the week. It’s such a great way to have easy breakfasts on hand for those busy weekday mornings and lunches when I need something quick, easy and good for me.

    a white 9x13 baking dish full of baked fluffy cottage cheese egg bake loaded with basil and cherry tomatoes

    Cottage Cheese is a Great Source of Protein!

    Um, cottage cheese is totally having a moment right now and I am here for it! I have vivid memories of my parents eating a bowl of peaches or pears with cottage cheese and now I see why.

    It’s loaded with protein! I’ve been experimenting with ways to add more protein to meals, and cottage cheese is a major winner. Using low-fat cottage cheese is a great way to increase protein without feeling too full. Try my 7 Minute Savory Oatmeal, VIRAL High-Protein Cottage Cheese Beef & Sweet Potato Bowl, or these fluffy cottage cheese pancakes!

    a serving of cottage cheese egg bake removed from a baking dish full of the casserolea serving of cottage cheese egg bake removed from a baking dish full of the casserole

    Diet for Perimenopause

    Carrian CheneyCarrian Cheney

    Being in my 40’s I’m fully aware of all the women dealing with Perimenopause. Because of this, I ensure my protein intake is well over 100 grams a day.

    Higher protein helps me with my goals of building muscle and strength as it’s important to maintain muscle as we age. Cottage cheese is also a high calcium food which is fantastic for bone health. Just one serving of this dish is 17 grams of protein!

    Ingredients for the Best Cottage Cheese Egg Bake

    • Whole Eggs: The star of the casserole. Eggs provide structure, richness, and that fluffy, custard-like texture when baked. They also add protein to keep the dish filling.
    • Cottage Cheese: Adds creaminess, moisture, and a protein boost without making the casserole heavy. Use low fat or full-fat cottage cheese.
    • Shredded Mozzarella Cheese: Brings a mild, melty cheesiness to balance the tang of the cottage cheese. It adds richness and helps the top brown beautifully. You can use cheddar cheese or parmesan cheese or even omit the cheese altogether if you want.
    • Cherry Tomatoes: Juicy, slightly tangy bursts of flavor that cut through the richness of the eggs and cheese. They also add brightness and bursts of fresh flavor.
    • Roasted Red Bell Peppers: Adds a sweet, smoky flavor and a pop of color. Peppers also bring extra moisture and natural sweetness to balance the eggs. Can be omitted if desired.
    • Fresh Basil Leaves: Brings fresh, aromatic flavor and a touch of sweetness. Basil pairs especially well with tomatoes and mozzarella, and obviously I had to include basil!
    • Garlic Powder: Adds depth and a savory background flavor without overpowering the fresh ingredients.
    • Salt: Enhances all the flavors in the casserole. Eggs especially need salt to avoid tasting bland.
    • White Pepper (or Black Pepper): Adds a gentle heat and balances the creaminess. White pepper keeps the look of the casserole clean, while black pepper adds a little more bite.
    all the ingredients for a cottage cheese egg bake including cherry tomatoes, eggs, fresh basil, salt, milk, mozzarella cheeseall the ingredients for a cottage cheese egg bake including cherry tomatoes, eggs, fresh basil, salt, milk, mozzarella cheese

    How to Make a Protein-Packed Breakfast Casserole

    Here are the simple ingredients you need for this egg bake recipe:

    1. Prep: Preheat the oven to 375 degrees F and spread a 9×13 baking dish with cooking spray.
    2. First Layer: Place the tomatoes and fresh basil at the bottom of the prepared baking dish. They will float up throughout the eggs.
    3. Whisk: Mix together the remaining egg casserole ingredients. Pour the egg mixture over the tomatoes and basil.
    4. Bake: Bake until puffy and eggs are set, no liquid remaining.

    Variations and Add-Ins for Egg Casserole

    We love that this egg casserole is customizable! You can add in your own veggies like sauteed asparagus, onions, broccoli, zucchini or mushrooms. Up the protein with some sausage, bacon, or ham. It’s really open whatever flavor combination you love!

    a baking dish full of fluffy, baked egg casserole with cottage cheese, tomatoes, roasted red peppers and fresh basila baking dish full of fluffy, baked egg casserole with cottage cheese, tomatoes, roasted red peppers and fresh basil

    Make-Ahead and Storage Instructions

    Meal Prep

    This egg casserole can be served all week long or it makes a fantastic base for egg sandwiches on an English muffin or focaccia. You can mix everything together and store it unbaked and covered in the fridge overnight and bake it fresh in the morning.

    You can also bake it, let it cool and then reheat in the oven (350 degrees F for about 15 min) the next morning. It keeps and reheats beautifully!

    Storage

    Wrap the dish well in plastic wrap or place in an airtight container. It will last around 5 days in the fridge.

    This recipe is also perfect to freeze after baking! I like to cut in slabs and freeze in freezer bags!

    a serving of breakfast egg casserole loaded with cherry tomatoes, roasted red peppers and fresh basila serving of breakfast egg casserole loaded with cherry tomatoes, roasted red peppers and fresh basil

    Our viral breakfast cottage cheese bowl is a great one if I have time to chop and assemble, but this healthy egg and cottage cheese recipe is made one day and enjoyed all week long. Fuel your mornings with this protein-packed breakfast egg casserole with cottage cheese—easy, make-ahead, and full of wholesome ingredients.

    Watch How This Healthy Egg Casserole is Made…

    More Healthy Breakfast Options…

    Prevent your screen from going dark

    • Preheat the oven to 375℉. Lightly grease a 9×13 casserole dish.

    • Evenly spread the tomatoes and fresh basil on the bottom of the dish.

      1 ½ Cups Cherry Tomatoes, ½ Cup Fresh Basil Leaves

    • In a large bowl, whisk together the eggs, cottage cheese, and milk.

      14 Eggs, 2 Cups Low Fat Cottage Cheese, ½ Cup Milk

    • Add the mozzarella, salt, roasted bell pepper, pepper, and garlic powder and stir. Pour on top of the basil and tomatoes.

      ⅓ Cup Mozzarella Cheese, ½ teaspoon Kosher Salt, 1 Roasted Red Bell Pepper, ¼ teaspoon White Pepper, 1 teaspoon Garlic Powder

    • Bake for 30-35 minutes, or until casserole is puffed and eggs are set.

    • Let cool for 10-15 minutes before serving.

    Serving: 1cup, Calories: 161kcal, Carbohydrates: 4g, Protein: 17g, Fat: 8g, Saturated Fat: 3g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Trans Fat: 0.03g, Cholesterol: 262mg, Sodium: 521mg, Potassium: 229mg, Fiber: 0.3g, Sugar: 3g, Vitamin A: 653IU, Vitamin C: 8mg, Calcium: 114mg, Iron: 2mg

    Nutrition information is automatically calculated, so should only be used as an approximation.

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    Carrian Cheney

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  • Can Vegan Fecal Transplants Lower TMAO Levels? | NutritionFacts.org

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    If the microbiome of those eating plant-based diets protects against the toxic effects of TMAO, what about swapping gut flora?

    “Almost 2,500 years ago, Hippocrates stated that ‘All disease begins in the gut.’” When we feed our gut bacteria right with whole plant foods, they feed us right back with beneficial compounds like butyrate, which our gut bugs make from fiber. On the other hand, if we feed them wrong, they can produce detrimental compounds like TMAO, which they make from cheese, eggs, seafood, and other meat.

    We used to think that TMAO only contributed to cardiovascular diseases, like heart disease and stroke, but, more recently, it has been linked to psoriatic arthritis, associated with polycystic ovary syndrome, and everything in between. I’m most concerned about our leading killers, though. Of the top ten causes of death in the United States, we’ve known about its association with increased risk of heart disease and stroke, killers number one and five, but recently, an association has also been found between blood levels of TMAO and the risks of various cancers, which are our killer number two. The link between TMAO and cancer could be attributed to the inflammation caused by TMAO, but it could also be oxidative stress (free radicals), DNA damage, or a disruption in protein folding.

    What about our fourth leading killer, chronic obstructive pulmonary disease (COPD), like emphysema? TMAO is associated with premature death in patients with exacerbated COPD, though it’s suspected that it’s due to them dying from more cardiovascular disease.

    The link to stroke is a no-brainer—no pun intended. It is due to the higher blood pressure associated with higher TMAO levels, as well as the greater likelihood of clots forming in those with atrial fibrillation. Those with higher TMAO levels also appear to have worse strokes and four times the odds of death.

    Killer number six is Alzheimer’s disease. Can TMAO even get up into our brains? Yes, TMAO is present in human cerebrospinal fluid, which bathes the brain, and TMAO levels are higher in those with mild cognitive dysfunction and those with Alzheimer’s disease dementia. “In the brain, TMAO has been shown to induce neuronal senescence [meaning, deterioration with age], increase oxidative stress, impair mitochondrial function, and inhibit mTOR signaling, all of which contribute to brain aging and cognitive impairment.”

    Killer number seven is diabetes, and people with higher TMAO levels are about 50% more likely to have diabetes. Killer number eight is pneumonia, and TMAO predicts fatal outcomes in pneumonia patients even without evident heart disease. Kidney disease is killer number nine, and TMAO is strongly related to kidney function and predicts fatal outcomes there as well. Over a period of five years, more than half of chronic kidney disease patients who started out with average or higher TMAO levels were dead, whereas among those in the lowest third of levels, nearly 90% remained alive.

    How can we lower the TMAO levels in our blood? Because TMAO originates from dietary sources, we could limit our intake of choline- and carnitine-rich foods. They’re so widespread in foods,” though we’re talking about meat, eggs, and dairy. “Therefore, restriction of foods rich in TMA-containing nutrients may not be practical.” Can we just get a vegan fecal transplant? “Vegan donors provided the investigators with a fresh morning fecal sample…”

    If you remember, if you give a vegan a steak, despite all that carnitine, they make almost no TMAO compared to a meat-eater, presumably because the vegan hasn’t been fostering steak-eating bugs in their gut. See below and at 3:40 in my video Can Vegan Fecal Transplants Lower TMAO Levels?.

    Remarkably, even if you give plant-based eaters the equivalent of a 20-ounce steak every day for two months, only about half start ramping up production of TMAO, showing just how far their gut flora has to change. The capacity of veggie feces to churn out TMAO is almost nonexistent. Instead of eating healthier, what about getting some vegan poop?

    In a double-blind, randomized, controlled trial, research subjects either got vegan poop or their own poop back through a hose snaked down their nose, and it didn’t work.

    First of all, the vegans recruited for the study started out making TMAO themselves, in contrast to the other study, where they didn’t make any at all. This may be because the earlier study required the vegans to have been vegan for at least a year, and this study didn’t. So, there wasn’t much of a change in TMAO running through their bodies two weeks after getting the vegan poop, but the vegan poop they got seemed to start out with some capacity to produce TMAO in the first place.

    So, the failure to improve after the vegan fecal transplant “could be related to limited baseline microbiome differences and continuation of an omnivorous diet” after the vegan-donor transplant. What’s the point of trying to reset your microbiome if you’re just going to eat meat? Well, the researchers didn’t want to switch people to a plant-based diet since they knew that alone can change our microbiome, and they didn’t want to introduce any extra factors. The bottom line is that it seems there may not be any shortcuts. We may just have to eat a healthier diet.

    Doctor’s Note

    Want to become a donor? Find out How to Become a Fecal Transplant Super Donor.

    For more on TMAO, check out related posts below. 

    See the microbiome topic page for even more.

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    Michael Greger M.D. FACLM

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  • In his national address, President Trump claimed he’s bringing prices down. Here’s what the data shows.

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    After nearly two months without new consumer price data, the Bureau of Labor Statistics released its latest report Thursday, providing a glimpse at energy costs, food prices and other everyday expenses.

    According to the consumer price index, inflation slowed in November, with prices rising 0.2% over the 0.3% observed in September. (BLS could not collect October data because of the government shutdown.)

    Still, inflation remains stubbornly high. Compared with a year ago, consumer costs are up about 2.7%.

    Thursday’s report came just a day after President Donald Trump delivered a prime-time address from the White House in which he largely discussed affordability concerns, from housing costs to grocery prices, saying the U.S. is “poised for an economic boom.”

    “The last administration and their allies in Congress looted our treasury for trillions of dollars, driving up prices and everything at levels never seen before. I am bringing those high prices down and bringing them down very fast.”

    In truth, of the 11 everyday costs tracked month to month by the consumer price index, only five have decreased since January.

    Here’s a closer look at the president’s claims and how prices are changing, or not, during his second term in office.

    To see the average U.S. price of a specific good, click on the drop-down arrow below and select the item you wish to view.

    Eggs

    In the wake of all-time highs set earlier this year, egg prices have collapsed in recent months.

    That downward trend continued in November, with the price dropping a whopping 63 cents from September and settling at $2.86 per dozen. It’s the first time since June 2024 that the average nationwide price for a dozen large Grade A eggs registered below the $3 mark.

    This steep drop-off in prices is a result of a declining number of bird flu cases in commercial and backyard flocks. In the first two months of 2025, tens of millions of birds were affected by highly pathogenic avian influenza across 39 states, according to U.S. Department of Agriculture data. With entire flocks culled to prevent the spread of the virus, the egg supply was strained, leading to shortages in stores and record costs for consumers.

    Following another spike in cases in the early fall, the number of new infections appears to be subsiding again, with less than 2 million U.S. birds affected in the past two months. More notably, zero outbreaks among egg-laying chickens have been reported in November and December.

    Consequently, costs are “falling rapidly” as highlighted by Trump in his prime-time address earlier this week.

    “The price of eggs is down 82% since March, and everything else is falling rapidly. And it’s not done yet, but boy are we making progress. Nobody can believe what’s going on.”

    While egg prices have dropped considerably from March’s record high of $6.23 per dozen, the difference of roughly $3.37 from March to November represents a 54% decrease — not the 82% cited by the president.

    In a statement given to the Tribune, a White House official clarified that he was referring to wholesale costs, not retail prices.

    Milk

    The cost of milk also saw a measurable decrease from the previous month, falling 13 cents.

    A gallon of fresh, fortified whole milk is now priced at $4.00 — that’s 2.5% less than it was in December 2024, before Trump took office.

    Bread

    The average price of white bread fell in November to $1.79 per pound, marking a three-year low for the pantry staple. Time for bread pudding, anyone?

    Bananas

    The cost of bananas fell slightly from September’s all-time highs, dropping just a fraction of a cent to $0.66 per pound in November.

    Recent price inflation is likely a byproduct of the president’s trade war, with tariffs imposed on the country’s top banana suppliers like Guatemala, Ecuador, Costa Rica, Colombia, Honduras and Mexico — all of which are currently subject to an import tax of at least 10%.

    But in mid-November, Trump took action to combat rising grocery costs, announcing that some agricultural products would be exempt from tariffs due to “current domestic demand for certain products” and “current domestic capacity to produce certain products.”

    Both fresh and dried bananas were among the listed exemptions, indicating that lower prices may be around the corner.

    Oranges

    No data on orange prices was available for November.

    However, in September, the cost of navel oranges was listed at $1.80 per pound, less than a cent shy of record highs and nearly 18% more than they were at the start of the Trump administration.

    Drastically low domestic orange production combined with steep tariffs on foreign growers have been helping to push costs skyward. But, as with bananas, oranges are now exempt from most reciprocal tariffs.

    Tomatoes

    As of November, the cost of field-grown tomatoes was $1.83 per pound. That price is 8 cents lower than the previous month of data and down roughly 12% since Trump took power.

    The change is somewhat abnormal given the growing season, as prices typically rise in the fall and peak in the early winter months, and could be attributable to the Trump administration’s recent course reversal on many of its tomato tariffs.

    Chicken

    The cost of fresh, whole chicken fell for a fourth consecutive month, to $2.04 per pound — its lowest price in a year.

    Rising feed costs and the effects of bird flu on the poultry supply chain have driven persistently higher prices, but with the number of cases dropping again, we could see lower prices in the new year.

    Still, the average cost is only about 2 cents less than it was when President Joe Biden left the White House.

    Ground beef

    Ground beef is getting more expensive.

    After shoppers saw some relief in September from climbing costs, the price of ground beef jumped another 18 cents.

    Rising costs can be attributed to a confluence of factors. The U.S. cattle inventory is the lowest it’s been in almost 75 years, and severe drought in parts of the country has further reduced the feed supply, per the USDA. Additionally, steep tariff rates on top beef importers also played a part in higher prices stateside, but as of Nov. 13 high-quality cuts, processed beef and live cattle are exempt from most countries’ levies.

    Still, since the change of administrations, ground beef costs have ballooned by 18% — translating to $1 per pound price increases at the grocery store.

    As of November, a pound of 100% ground beef chuck would set you back about $6.50.

    Electricity

    Electric costs have also been steadily rising.

    At approximately 19 cents per kilowatt-hour, the current price of electricity is a fraction of a cent off August’s high. According to the U.S. Energy Information Administration, the average American household uses 899 kWh every four weeks, translating to a monthly bill of about $170.

    Thankfully, the White House appears to be working to mitigate mounting costs. In his presidential address, Trump claimed that within the next 12 months his administration will have opened 1,600 new electrical generating plants.

    “Prices on electricity and everything else will fall dramatically,” Trump said.

    For many Americans, relief is needed. Since last December, the average price of electricity per kilowatt-hour has increased more than 7%.

    Gasoline

    Declining gas prices were another highlight of Trump’s Wednesday night remarks.

    The cost of gasoline has tumbled from the record-setting prices Americans saw three summers ago under Biden, and just last month, the price at the pump dropped more than 10 cents per gallon.

    “On day one I declared a national energy emergency,” Trump said. “Gasoline is now under $2.50 a gallon in much of the country. In some states, it by the way, just hit $1.99 a gallon.”

    According to the latest CPI data, the average nationwide cost for a gallon of regular unleaded gasoline is $3.23. And though prices are noticeably lower than they were two to three years ago, that average remains higher than it was just a year ago and up nearly 3% during the Trump presidency.

    Prices in Chicago, meanwhile, are about the same month-over-month, costing an average of $3.29 per gallon, according to EIA data.

    Natural gas

    Bucking its previous downward trend, piped utility gas, or natural gas, is another expense that’s climbing. The nationwide cost jumped 3 cents in November, landing at $1.64 per therm.

    On average, Americans are paying close to 8% more to heat their homes, ovens and stovetops than when Biden left office. Year-over-year, that gap is even more drastic: a roughly 10% change or difference of 15 cents per therm.

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    Claire Malon

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  • California Eggs Recalled For Possible Salmonella Contamination – KXL

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    Eggs from a California distributor are being recalled over Salmonella contamination.

    (DIXON, CA – More than 15-hundred eggs are being recalled due to possible salmonella contamination. The recall from the California Department of Health applies to 12-count cartons and 30-count cartons from Vega Farms. They have a sell by date of December 22nd or earlier. A spokesperson for the company said the issue was due to processing equipment and not from the chickens that hatched the eggs.

    Officials say that while, the main distribution for this Vega Farms recall was in California, and Oregon wasn’t specified, it is always wise to be aware of food recalls and practice safe food handling, especially with eggs.

    More about:

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    Tim Lantz

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  • Best Of Houston® 2025: Best Brunch – Rice Village – Houston Press

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    Overview:

    We choose this year’s winner of the Best Rice Village Brunch.

    Best Brunch – Rice Village: Maximo

    Buzzy Rice Village hotspot turns weekend brunch into a celebration of nixtamalized corn masa. Think masa cornbread with chorizo gravy, masa pancakes topped with peach jam and brown sugar whip, and confit brisket tacos on hot corn tortillas. Tack on roasted oysters dripping in green garlic butter, fat housemade bacon with salsa ranchera and an agave-smooched sangria or some bubbly to wash it all down.

    6119 Edloe 

    713-878-7774 

    maximo-htx.com

    This article appears in Jan 1 – Dec 31, 2025.

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    Houston Press

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  • The Easiest Corn Pudding You’ll Make This Season

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    A cozy, creamy classic that belongs on every Thanksgiving table, this corn pudding comes together with simple pantry staples. It bakes up sweet, soft, and full of warm corn flavor, making it an easy side everyone loves.

    casserole dish of Corn Pudding with a scoop taken out
    • Flavor: Sweet corn flavor in every bite with a buttery, light topping.
    • Skill Level: Very easy! Just whisk, pour, and bake!
    • Texture: This dish is different from cornbread casserole, which has a more bread-like texture. It’s a smooth, spoonable custard base with bits of tender corn throughout.
    • Serving Suggestions: Corn pudding is a delicious side for Thanksgiving dinner, or next to a Sunday ham.
    unwhipped eggs and milk in a bowl to make corn pudding
    unmixed ingredients in a bowl to make corn pudding

    Ingredient

    • Corn: Cream-style corn gives this recipe just the right consistency; use canned or try a homemade creamed corn recipe. Whole kernel corn adds little bursts of sweetness and texture in every bite; use canned, frozen, or fresh corn on the cob.
    • Eggs: The eggs are the base that creates the puddings custard-like texture. Bring the eggs to room temperature for the smoothest mix.
    • Dairy: Milk and butter add creaminess to this dish. Use cream in place of milk for a richer, silkier finish. If using salted butter, adjust the salt as needed.
    • Brown Sugar: Adds a touch of sweetness and a warm, cozy flavor to corn pudding.
    • Cornstarch: Cornstarch helps the pudding set as it bakes without becoming firm like cornbread.

    Easy Add-Ins

    • Veggies: Add finely diced jalapenos or mild green chilis. Swap out the chives for minced white onion.
    • Cheese: Add 1 cup of shredded cheddar or pepper jack cheese for some savory flavor.
    • Bacon: You can’t go wrong with bacon, so try sprinkling the top with ¼ cup of crumbled bacon before baking.
    ingredients mixed in a bowl to make corn pudding
    uncooked corn pudding in a casserole dish

    How to Make Corn Pudding

    1. Combine all ingredients in a large bowl (full recipe below).
    2. Pour into a casserole dish and bake.
    3. Cool slightly before serving.
    1. Combine all ingredients in a bowl and refrigerate for up to 48 hours.
    2. Before baking, stir well and pour into the prepared baking dish. Bake as directed.

    If the ingredients are really cold from being refrigerated,  you may need to add about 10 minutes of cooking time.

    Corn pudding in a white casserole dish

    Save it For Later

    Leftovers will keep in the refrigerator for up to 4 days. Reheat in the microwave or bake, covered, at 300°F until warmed through.

    This casserole freezes well and stays soft and creamy! Freeze individual portions for up to two months. Thaw in the refrigerator overnight and reheat as desired.

    More Holiday Side Dishes

    Did you enjoy this Homemade Corn Pudding? Leave a rating and comment below!

    image of Everyday Comfort cookbook by Holly Nilsson of Spend With Pennies plus text

    Prep Time 15 minutes

    Cook Time 1 hour

    Total Time 1 hour 15 minutes

    • Preheat oven to 400°F. Grease a 2-QT baking dish.

    • In a large mixing bowl, add eggs and whisk.

    • Whisk cornstarch and cold milk separately, then add to egg mixture. Add melted butter and brown sugar.

    • Stir in creamed corn, drained corn kernels, & chives.

    • Pour mixture into casserole dish and bake for 1 hour or until set.

    • You can use cream in place of milk in this recipe.
    • Use salted or unsalted butter, and adjust the salt in the recipe as needed.
    • This side dish is a pudding and has a moist custard-like texture, it is not expected to have a crumb similar to cornbread casserole.

    Make Ahead: Combine all ingredients in a bowl and refrigerate for up to 48 hours. Stir before pouring into a baking dish (the cornstarch will settle). Bake as directed, adding about 10 minutes to the baking time.
    Leftovers: Store leftovers in an airtight container in the refrigerator for 3-4 days or in the freezer for up to two months.

    Serving: 0.5cups | Calories: 138 | Carbohydrates: 8g | Protein: 4g | Fat: 10g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.3g | Cholesterol: 114mg | Sodium: 44mg | Potassium: 65mg | Fiber: 0.1g | Sugar: 4g | Vitamin A: 395IU | Vitamin C: 0.2mg | Calcium: 38mg | Iron: 0.5mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Casserole, Side Dish
    Cuisine American

    © SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.

    Corn pudding in a casserole dish with writing
    Corn pudding in a dish with text
    a casserole dish of Corn pudding with a title
    ingredients to make Corn pudding in a glass bowl and Corn pudding in a dish with writing

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    Holly Nilsson

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  • Best Of Houston® 2025: Best Brunch – Montrose – Houston Press

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    Overview:

    We choose this year’s winner of the Best Montrose Brunch.

    Best Brunch – Montrose: Októ

    Another hit from Sof Hospitality (the team behind Doris Metropolitan and Hamsa), Októ has brought its playful, modern Mediterranean flair to the brunch scene earlier this spring. The menu moves from Lox & Latkes with Osetra caviar and Green Shakshuka with spinach and feta, to Octopus Carpaccio and Frena French Toast with blueberry clove compote. Cocktails and luxe snacks like mini caviar-tinis keep the energy high, even when it’s not patio weather.

    888 Westheimer

    713-485-0841

    oktorestaurant.com

    This article appears in Jan 1 – Dec 31, 2025.

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    Houston Press

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  • Best Of Houston® 2025: Best Brunch – Heights – Houston Press

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    Overview:

    We choose this year’s winner of the Best Heights Brunch.

    Best Brunch – Heights: Squable

    Squable doesn’t shout about its brunch, but it doesn’t have to — the food speaks for itself. The menu runs from a cloudlike Dutch baby with maple butter to beef-fat tater tots topped with salmon roe. Fried chicken gets a spicy lemon-pepper kick, the confit egg yolk carbonara is rich and savory, and the French cheeseburger might be the best in town. Pair it with a green chile Bloody Mary or a Casablanca Carajillo and settle in. Brunch runs Saturday and Sunday, 11 a.m. to 4 p.m.

    632 West 19th

    832-834-7362

    squabletime.com

    This article appears in Jan 1 – Dec 31, 2025.

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    Houston Press

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  • Fasting and Plant-Based Diets for Migraines and Traumatic Brain Injuries  | NutritionFacts.org

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    What effects do fasting and a plant-based diet have on TBI and migraines?

    An uncontrolled and unpublished study purported to show a beneficial effect of fasting on migraine headaches, but fasting may be more likely to trigger a migraine than help it. In fact, “skipped meals are among the most consistently identified dietary triggers” of headaches in general. In a review of hundreds of fasts at the TrueNorth Health Center in California, the incidence of headache was nearly one in three, but TrueNorth also published a remarkable case report on post-traumatic headache.

    The U.S. Centers for Disease Control and Prevention (CDC) estimates that more than a million Americans sustain traumatic brain injuries (TBIs) every year. Chronic pain is a common complication, affecting perhaps three-quarters of those who suffer such an injury. There are drugs, of course, to treat post-traumatic headache. There are always drugs. And if drugs don’t work, there is surgery, cutting the nerves to the head to stop the pain.

    What about fasting and plants? A 52-year-old woman presented with a highly debilitating, difficult-to-manage, unremitting, chronic post-traumatic headache. And when I say chronic, I mean chronic; she experienced pain for 16 years. She then achieved long-term relief after fasting, followed by an exclusively plant-foods diet, free of added sugar, oil, or salt.

    Before then, she had tried drug after drug after drug after drug after drug—with no relief, suffering in constant pain for years. Before the fast, she started out in constant pain. Then, after the fast, the intensity of the pain was cut in half, and though she was still having daily headaches, at least there were some pain-free periods. Six months later, she tried again, and eventually her headaches became mild, lasting less than ten minutes, and infrequent. She continued that way for months and even years, as you can see below and at 1:45 in my video Fasting for Post-Traumatic Brain Injury Headache. 

    Now, of course, it’s hard to disentangle the effects of the fasting from the effects of the whole food, plant-based diet she remained on for those ensuing years. You’ve heard of analgesics (painkillers). Well, there are some foods that may be pro-algesic (pain-promoting), such as foods high in arachidonic acid, including meats, dairy, and eggs. So, the lowering of arachidonic acid—from which our body makes a range of pro-inflammatory compounds—may be accomplished by eating a more plant-based diet. So, maybe that contributed to the benefit in the fasting case, since many plant foods are high in anti-inflammatory components. In terms of migraine headaches, more plant foods and less animal foods may help, but you don’t know until you put it to the test.

    Researchers figured a plant-based diet may offer the best of both worlds, so they designed a randomized, controlled, crossover study where those with recurrent migraines were randomized to eat a strictly plant-based diet or take a placebo pill. Then, the groups switched. During the placebo phase, half of the participants said their pain improved, and the other half said their pain remained the same or got worse. But, during the dietary phase, they almost all got better, as you can see here and at 3:11 in my video.

    During that first phase, the diet group experienced significant improvements in the number of headaches, pain intensity, and days with headaches, as well as a reduction in the amount of painkillers they needed to take. In fact, it worked a little too well. Many individuals were unwilling to return to their previous diets after they completed the diet phase of the trial, thereby refusing to complete the study. Remember, the participants were supposed to go back to their regular diets and take a placebo pill, but they felt so much better on the plant-based diet that they refused. We’ve seen this with other trials, where those trying plant-based diets felt so good, they often refused to abandon them, harming the study. So, plant-based diets can sometimes work a little too well.

    All my videos on fasting are available in a digital download here.  

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    Michael Greger M.D. FACLM

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  • This Easy Egg Casserole Might Be the Best Thing You Bake This Week

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    This post may contain references to products from one or more of our advertisers. Oh Sweet Basil may receive compensation when you click on links to such products.

    Tender eggs are baked with savory ham, melty cheese, and earthy sautéed mushrooms for a hearty, make-ahead breakfast that is golden, bubbly, will have everyone wandering into the kitchen asking, “What smells so good?” This is a breakfast egg casserole that everyone loves!

    This simple low carb, no bread egg casserole is perfect for breakfast, brunch or dinner! Full of Mushrooms, Ham, and Cheddar Egg Bake has so many great flavors, and it’s great for Weekend Food Prep!

    Ingredients for Breakfast Egg Casserole Recipe

    • Butter: Provides fat for sautéing, helps mushrooms brown, and adds flavor richness. Olive oil can also be used.
    • Baby Bella Mushrooms: Add earthy depth and umami, and sautéing removes excess moisture so the casserole isn’t watery. 
    • Ham: Adds a salty, savory protein boost and balances the richness of the eggs and cheese. 
    • Eggs: The base of the casserole, binding everything together while giving it a rich, custardy texture .
    • Skim Milk: Lightens the texture of the eggs, keeps them moist, and prevents the casserole from being rubbery. 
    • Salt and Black Pepper: Enhance and balance flavors so the casserole doesn’t taste flat.
    • Cheddar Cheese: Melts into creamy pockets, adds bold cheesy flavor, and helps bind ingredients together.
    • Dried Oregano: Brings a subtle herby aroma and Mediterranean flavor to complement ham and mushrooms. 
    • Fresh Spinach: Adds freshness, nutrients, and a pop of color; balances the richness with a mild, earthy taste.
    a baked egg casserole with sauteed mushrooms, spinach, cheese, and diced ham

    How to Make Ham and Cheese Breakfast Casserole

    1. Prep: Preheat the oven and grease a casserole dish.
    2. Sauté: Heat a skillet pan over medium heat and add the butter or oil, then add the mushrooms and cook without stirring until browned. Season with salt and pepper. Set aside.
    3. Beat: Beat the eggs and milk in a large bowl with a whisk. Season with about 1/2 teaspoon salt and pepper to taste. 
    4. Combine: Add in the ham, mushrooms, cheese, oregano and spinach to the egg mixture. Stir to combine.
    5. Bake: Pour into the prepared baking dish and bake until a knife inserted into the middle comes out clean.

    Tip About Mushrooms

    Carrian CheneyCarrian Cheney

    Mushrooms should not be seasoned pre-browning. This draws out excess water and will never create the caramelization that you’re looking for in a sautéed mushroom.

    Are Breakfast Casseroles Healthy?

    Breakfast casseroles can fall anywhere on the spectrum of healthy to completely unhealthy depending on what kind of breakfast casserole it is. For this version, one serving is 172 calories, 14 grams of protein, 12 grams of fat and just 2 carbohydrates. A hearty and satisfying breakfast!

    a baked breakfast egg casserole with a piece missing a baked breakfast egg casserole with a piece missing

    What to Serve with Breakfast Egg Casserole?

    When it comes to just anything eggy, I love to eat it with a good homemade salsa or pico de gallo. Those flavor compliment this breakfast casserole beautifully! 

    I also love to balance out all the savory with just a little pop of sweetness with some homemade blueberry muffins or a slice of banana bread or coffee cake.

    Can I Make Egg Casserole Ahead of Time?

    This recipe can be made one day ahead of time by preparing everything as written in the instructions up until baking it. Cover it with plastic wrap and store it unbaked in the refrigerator overnight and then bake in the morning according to the instructions.

    You can also make the casserole completely and then freeze it for another day. See section below for freezing and reheating.

    a baked ham, egg, cheese and sauteed mushroom breakfast casserolea baked ham, egg, cheese and sauteed mushroom breakfast casserole

    Storing and Reheating

    To store this easy breakfast casserole, let it cool completely and then place in an airtight container and store it in the fridge. It will keep for 3-4 days. I like to reheat single servings in the microwave, but if you are reheating a big portion of the casserole, use the oven. 

    This recipe also freezes extremely well. Let it cool completely then wrap it in plastic wrap followed by aluminum foil. It will keep in the freezer for 3-4 months. Let it thaw in the fridge overnight and then reheat in the oven until warmed through, 350 degrees for 10-15 minutes.

    a spatula lifting a piece of breakfast egg casserole from a pana spatula lifting a piece of breakfast egg casserole from a pan

    Start your day off right with this delicious breakfast egg casserole filled with ham, cheese, and sautéed mushrooms. Perfect for a crowd or as meal prep for the week ahead. We also love this recipe for Christmas morning or Easter breakfast!

    More Breakfast Casserole Recipes:

    Watch How This Breakfast Egg Casserole is Made…

    Prevent your screen from going dark

    • Preheat the oven to 350℉ and grease a 9×13″ casserole dish.

    • Heat a skillet over medium heat and add the butter or oil. Add the mushrooms and cook without stirring until browned, about 3-5 minutes. Stir and cook another 2-3 minutes. Season with salt and pepper. Set aside.

      1 Tablespoon Butter, 1 ½ cups Baby Bella Mushrooms, ½ teaspoon Salt, Black Pepper

    • Beat the eggs and milk in a large bowl. Season with about 1/2 teaspoon salt and pepper to taste. Stir in the ham, mushrooms, cheese, oregano and spinach.

      11 Eggs, ½ Cup Skim Milk, ½ teaspoon Salt, Black Pepper, 2 Cups Cheddar Cheese, 1 teaspoon Dried Oregano, 2 Cups Fresh Spinach, 1 ½ cups Ham

    • Pour into the prepared dish and bake until a knife inserted into the middle comes out clean, about 30-40 minutes.

    Serving: 1cup, Calories: 172kcal, Carbohydrates: 2g, Protein: 14g, Fat: 12g, Saturated Fat: 5g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 4g, Trans Fat: 0.1g, Cholesterol: 178mg, Sodium: 495mg, Potassium: 208mg, Fiber: 0.2g, Sugar: 1g, Vitamin A: 866IU, Vitamin C: 1mg, Calcium: 141mg, Iron: 1mg

    Nutrition information is automatically calculated, so should only be used as an approximation.

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  • Should We Fast for IBS? | NutritionFacts.org

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    More than half of irritable bowel syndrome (IBS) sufferers appear to have a form of atypical food allergy.

    A chronic gastrointestinal disorder, irritable bowel syndrome affects about one in ten people. You may have heard about low-FODMAP diets, but they don’t appear to work any better than the standard advice to avoid things like coffee or spicy and fatty foods. In fact, you can hardly tell which is which, as shown below and at 0:27 in my video Friday Favorites: Fasting for Irritable Bowel Syndrome.

    Most IBS patients, however, do seem to react to specific foods, such as eggs, wheat, dairy, or soy sauce, but when they’re tested with skin prick tests for typical food allergies, they may come up negative. We want to know what happens inside their gut when they eat those things, though, not what happens on their skin. Enter confocal laser endomicroscopy.

    You can snake a microscope down the throat, into the gut, and watch in real-time as the gut wall becomes inflamed and leaky after foods are dripped in. Isn’t that fascinating? You can actually see cracks forming within minutes, as shown below and at 1:03 in my video. This had never been tested on a large group of IBS patients, though, until now.

    Using this new technology, researchers found that more than half of IBS sufferers have this kind of reaction to various foods—“an atypical food allergy” that flies under the radar of traditional allergy tests. As you can see below and at 1:28 in my video, when you exclude those foods from the diet, there is a significant alleviation of symptoms.

    However, outside a research setting, there’s no way to know which foods are the culprit without trying an exclusion diet, and there’s no greater exclusion diet than excluding everything. A 25-year-old woman had complained of abdominal pain, bloating, and diarrhea for a year, and drugs didn’t seem to help. But, after fasting for ten days, her symptoms improved considerably and appeared to stay that way at least 18 months later. It wasn’t just subjective improvement either. Biopsies were taken that showed the inflammation had gone down, her bowel irritability was measured directly, and expanding balloons and electrodes were inserted in her rectum to measure changes in her sensitivity to pressure and electrical stimulation. Fasting seemed to reboot her gut in a way, but just because it worked for her doesn’t mean it works for others. Case reports are most useful when they inspire researchers to put them to the test.

    “Despite research efforts to develop a cure for IBS, medical treatment for this condition is still unsatisfactory.” We can try to suppress the symptoms with drugs, but what do we do when even that doesn’t work? In a study of 84 IBS patients, 58 of whom failed basic treatment (consisting of pharmacotherapy and brief psychotherapy), 36 of the 58 who were still suffering underwent ten days of fasting, whereas the other 22 stuck with the basic treatment. The findings? Those in the fasting group experienced significant improvements in abdominal pain, bloating, diarrhea, loss of appetite, nausea, anxiety, and interference with life in general, which were significantly better than those of the control group. The researchers concluded that fasting therapy “could be useful for treating moderate to severe patients with IBS.”

    Unfortunately, patient allocation was neither blinded nor randomized in the study, so the comparison to the control group doesn’t mean much. They were also given vitamins B1 and C via IV, which seems typical of Japanese fasting trials, even though one would not expect vitamin-deficiency syndromes—beriberi or scurvy—to present within just ten days of fasting. The study participants were also isolated; might that make the psychotherapy work better? It’s hard to tease out just the fasting effects.

    Psychotherapy alone can provide lasting benefits. Researchers randomized 101 outpatients with irritable bowel syndrome to medical treatment or medical treatment with three months of psychotherapy. After three months, the psychotherapy group did better, and the difference was even more pronounced a year later, a year after the psychotherapy ended. Better at three months, and even better at 15 months, as you can see here and at 3:58 in my video.

    Psychological approaches appear to work about as well as antidepressant drugs for IBS, but the placebo response for IBS is on the order of 40%, whether psychological interventions, drugs, or alternative medicine approaches. So, doing essentially nothing—taking a sugar pill—improves symptoms 40% of the time. In that case, I figure one might as well choose a therapy that’s cheap, safe, simple, and free of side effects, which extended fasting is most certainly not. But, if all else fails, it may be worth exploring fasting under close physician supervision.

    All my fasting videos are available in a digital download here.

    Check the videos on the topic that are already on the site here. 

    For more on IBS, see related posts below. 

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    Michael Greger M.D. FACLM

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  • Weekly Meal Plan Oct 13, 2025

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    Dinnertime just got a whole lot easier! With this premade meal plan, take the stress out of meal time. Save time and money while being inspired to try new recipes!

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    Holly Nilsson

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  • For the Fastest Egg Breakfast, I’ve Memorized This Clever 3-Ingredient Recipe

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    Your morning routine just got a little easier.
    READ MORE…

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    Alexandra Foster

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  • Fall’s Coziest Breakfast Starts with This Spiced Swirl

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    These pumpkin cinnamon rolls are baked with a sweetened pumpkin puree and topped with a decadent cream cheese frosting to make a light, fluffy, and fragrant treat that is guaranteed to bring all the cozy fall vibes.

    close up of Pumpkin Cinnamon Rolls on a plate with a fork
    • Flavor: Soft and fluffy with warm fall spices, sweet pumpkin filling, and a rich cream cheese frosting on top. 
    • Skill Level: This is an easy, fun recipe for teaching baking basics to little chefs!
    • Time-Saving Tip: Canned cinnamon rolls can be used if you’re short on time; simply unroll them, spread the filling, and roll them back up!
    • Freezing: Pumpkin cinnamon rolls freeze beautifully and are perfect for a lazy day brunch or last-minute guests.
    pumpkin puree , salt , water , cream cheese , powdered sugar , egg , butter , sugar , whipping cream , flour , vanilla , yeast , brown sugar , pumpkin pie spice and milk with labels to make Pumpkin Cinnamon Rolls

    Simple Ingredients, Cozy Flavors

    • Pumpkin: Use pumpkin puree and not pumpkin pie filling (which is pre-seasoned). It’s easy to make pumpkin puree from scratch. Even the seeds can be roasted for a healthy snack.
    • Dough: This easy recipe yields tender and fluffy cinnamon rolls using basic pantry ingredients. Be sure to check the expiration date of the yeast for freshness.
    • Frosting: This cream cheese frosting is so easy, you’ll want to make extra for topping muffins and waffles. Add a little maple syrup or extra pumpkin puree to the frosting for a flavor bump if desired.
    • Variations: Buy or DIY? Make pumpkin pie spice with basics from the spice cabinet and have it on hand for festive recipes like pumpkin pie or a homemade pumpkin spice latte. Mini chocolate chips, chopped nuts, dried cranberries, or raisins can be rolled up in the rolls or sprinkled over the top after they’re frosted.
    Pumpkin Cinnamon Rolls dough in a bowl
    rolling up Pumpkin Cinnamon Rolls
    Pumpkin Cinnamon Rolls with cream cheese frosting

    How to Make Pumpkin Cinnamon Rolls

    1. Prepare the cinnamon roll dough (full recipe below).
    2. Mix filling ingredients and spread over the dough.
    3. Roll the dough up from the longer end and cut into pieces.
    4. Arrange rolls in a prepared casserole dish, and pour heavy cream over the top.
    5. Bake. Combine frosting ingredients and spread over the cooled rolls.
    dish full of Pumpkin Cinnamon Rolls with one on a spatula

    Storing Cinnamon Rolls

    Keep leftover pumpkin cinnamon rolls in an airtight container at room temperature for up to 3 days or in the refrigerator up to 4 days.

    Freeze them on a baking sheet before transferring them to zippered bags so they don’t stick together. Warm pumpkin cinnamon rolls in the microwave if desired.

    More Perfect Pumpkin Recipes

    Did you enjoy these Pumpkin Cinnamon Rolls? Leave a rating and comment below.

    image of Everyday Comfort cookbook by Holly Nilsson of Spend With Pennies plus text

    5 from 5 votes↑ Click stars to rate now!
    Or to leave a comment, click here!

    Pumpkin Cinnamon Rolls

    These soft pumpkin cinnamon rolls, swirled with spiced brown sugar filling and topped with creamy pumpkin spice frosting, are a cozy fall treat perfect for breakfast or dessert.

    Prep Time 45 minutes

    Cook Time 15 minutes

    Total Time 1 hour

    • Grease a 9×13-inch pan or baking dish and set aside.

    • Add the milk and 6 tablespoons of butter to a wide, shallow saucepan over medium heat, stirring frequently, just until small bubbles appear around the edges of the saucepan. Do not allow the milk to come to a full boil.

    • Remove from the heat and allow the milk to cool for 15 minutes, or until the temperature goes below 115℉.

    • In the bowl of a stand mixer combine the warm water and yeast. Let stand for 5-10 minutes until the yeast starts to bubble.

    • Add the cooled milk, egg, pumpkin puree, sugar, and salt to the bowl, mixing until combined.

    • Add 3 cups of flour. With a dough hook, mix on medium-low speed until combined. Add the remaining flour ¼ cup at a time until the dough forms a soft ball that pulls away from the sides of the bowl. You may not need all of the flour.

    • Let the stand mixer knead the dough on low speed for 5 minutes (or knead it on a lightly floured surface until it is smooth and elastic, about 8 minutes).

    • Transfer the dough to a large oiled bowl. Lightly cover it with a kitchen towel and let it rest in a warm place for 1 hour or until it has doubled in size.

    • Turn the dough onto a lightly floured surface, and roll it into a 15 x 12-inch rectangle.

    • In a small bowl, mix pumpkin puree, brown sugar, and pumpkin spice for the filling. Spread the mixture evenly over the dough, leaving a 1-inch gap on one of the long sides to seal the roll.

    • Gently roll into a log starting on the long end (the filling is very soft and may ooze out a little). Using a sharp knife or unflavored dental floss, cut the log into 12 even pieces and place them in the prepared pan.

    • Cover rolls with a kitchen towel and let them rise for 45-60 minutes. Preheat oven to 375°F.

    • Pour heavy cream over the rolls.

    • Bake 20-25 minutes, until tops are golden brown.

    • Remove from oven, and let cool.

    • Meanwhile, In a medium bowl combine softened cream cheese and butter with a hand mixer until fluffy, about 2-3 minutes. Mix in vanilla, pumpkin pie spice, and salt. Sift in powdered sugar and mix until smooth. Spread icing over rolls once cooled.

    Double-check the date on your yeast to ensure it has not expired. If the yeast does not foam, it should be replaced with new fresh yeast.
    Use a digital thermometer to check if the rolls are done. They should be between 190°F and 200°F.
    Keep leftovers in an airtight container in the refrigerator for 4 days or at room temperature for 3 days. 

    Serving: 1cinnamon roll | Calories: 449 | Carbohydrates: 68g | Protein: 6g | Fat: 17g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.4g | Cholesterol: 62mg | Sodium: 174mg | Potassium: 157mg | Fiber: 2g | Sugar: 39g | Vitamin A: 3266IU | Vitamin C: 1mg | Calcium: 68mg | Iron: 2mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Dessert
    Cuisine American

    © SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.

    plated Pumpkin Cinnamon Rolls with a title
    rich and warm Pumpkin Cinnamon Rolls with writing
    Pumpkin Cinnamon Rolls in a dish and a plated piece with a title
    top view of Pumpkin Cinnamon Rolls on a plate with a title

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    Rachael

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  • Weekly Meal Plan Sep 15, 2025

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    Dinnertime just got a whole lot easier! With this premade meal plan, take the stress out of meal time. Save time and money while being inspired to try new recipes!

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    Holly Nilsson

    Source link

  • See how your cost of living has changed with the ABC Price Tracker

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    The app includes prices for many of your basic needs, from food to housing to transportation, spanning a decade of data points.

    Tuesday, September 9, 2025 3:00PM

    The ABC Data Team has launched the Price Tracker, an interactive tool that provides up-to-date information on the price of household necessities in your area.

    It displays regional prices of essentials for the 100 largest U.S. metro areas over the last decade. Simply search for your area to see how the cost of living has changed for households like yours. Then select groceries, housing or utilities to drill down into each category of basic expenses.

    The ABC Price Tracker can help you answer questions like:

    • How have rent and other housing expenses changed over the last 10 years?


    • Which grocery items have seen the biggest price hikes nationwide?


    • When was the last time gas cost less than $3 per gallon in my area?

    The interactive tool will automatically update with the latest data available, so you can give your sticker shock a gut check.

    Go here to use the ABC Price Tracker.

    Copyright © 2025 KABC Television, LLC. All rights reserved.

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