With help from nutrition experts, we’ll touch on some of the top viral food trends and define which ones are worth a try — and which are best to avoid.
Mash 2 avocados in a big mixing bowl.Add ¾ cup of sugar.Add 3 whole eggs, and mix well for wet ingredients.Use another mixing bowl to combine 2 cups flour and 1.5 teaspoon (tsp) baking powder.Combine wet and dry ingredients in one bowl.Use a loaf pan to bake at 350 degrees F for 45 minutes.
Maddie Pasquariello, RDN, a New York City–based registered dietitian-nutritionist and wellness advocate, says this recipe provides healthy monosaturated fats, thanks to the avocados. The green fruit is “also loaded with micronutrients (vitamins C, E, and K), along with fiber,” she says. “They even have a bit of protein in them, making this recipe a good snack option.” While Pasquariello says avocado bread uses less sugar compared to other quick bread recipes, Kaleigh McMordie, RDN, of Abilene, Texas, shares that the sugar content — among others — are not as favorable. “It is still a typical quick bread made with white flour and sugar, so I wouldn’t necessarily call it ‘healthy,’” she says. To improve its nutritiousness, McMordie suggests swapping all-purpose flour for whole wheat pastry flour, reducing the sugar by ¼ cup, and, if you plan to eat it as a meal, pairing it with a protein source, such as Greek yogurt. Both Pasquariello and McMordie conclude that this recipe is great if you have extra avocados or need an afternoon pick-me-up. They do caution those who have gluten sensitivity or are following a low-FODMAP diet. Pasquariello weighs in on the trend, vouching for its nutritional benefits. “This recipe uses all whole, unprocessed or minimally processed ingredients; the main ingredient is whole carrots, which contain vitamins C and B6, as well as dietary fiber.” She does mention that if you’re planning to eat this as more than a snack, there are food groups you can add in for more nutritional benefits. “Make this recipe more balanced by adding any source of protein and an additional carbohydrate or grain.” Pasquariello suggests whole-grain rice or farro. One caveat: Unlike said classic dish, this one doesn’t use fermented vegetables. McMordie says without the fermentation, TikTok’s kimchi cucumbers don’t contain the probiotic benefits that traditional kimchi is known for. Nonetheless, she says the snack does contain fiber and antioxidants. “All the vegetables in this dish make it a good source of fiber, which many Americans lack in their diets. Cucumbers are hydrating,” she says. “Garlic and onions are both allium vegetables, which are high in antioxidants and could even help protect against certain cancers.” An article published in July 2021 in Cell suggested that a fiber-rich diet can increase efficiency in the microbiome (the collection of good and bad microbes in the gut), while fermentation increases its diversity and decreases inflammation. Overall, McMordie considers this a healthy snack for anyone looking to sneak in some veggies. She cautions those who are allergic to sesame or sensitive to spices to take a pass on those ingredients. According to TikTokers @themodernnonna (967.9K followers), @kelseyvenkov (2.6M followers), and @serveitupsteph, the recipe contains cucumber, red onion, bulgur, parsley, mint, pistachios, chickpeas, feta, lemon juice, olive oil, and salt and pepper. “This recipe is definitely one of the more healthy trending recipes,” says McMordie. “It has all the things I’m looking for in a filling and satisfying salad that is also nutritious: fiber-rich veggies, healthy fats, and protein. Whole grains are a bonus for satiety!” Speaking of satiety, according to the Buffalo, New York–based DJ Mazzoni, RD, CSCS, this recipe may be helpful if you’re looking to lose weight. “The high fiber and protein content will make the salad satiating at a relatively low calorie count.” McMordie cautions those with celiac disease or who have gluten-sensitive stomachs that bulgur wheat contains gluten. If you need to, opt for a gluten-free whole grain such as brown rice or quinoa.
Whisk together an egg, 2 to 3 tablespoons (tbsp) Greek yogurt, and a dash of maple syrup.Indent your bread using your fingers and pour in the custard.Add toppings such as fruit or chocolate.Bake in the oven or air fryer until golden.
Pasquariello says this recipe is relatively healthy. “Fresh berries (or even frozen, thawed berries if fresh aren’t in season) are a good source of antioxidants as well as dietary fiber,” she says. “Greek yogurt is a great source of protein for vegetarians.” She suggests choosing Greek yogurt without added sugar. To make the recipe even healthier, she suggests increasing the fiber by using whole grain or seedy bread. (Or, of course, if you’re gluten-free, there are gluten-free bread options.) Overall, she considers this recipe to be family-friendly and easy to make.
Butter sourdough bread on both sides.Drizzle truffle oil on the bread.Toast bread in a skillet on both sides.Add burrata to the toast.Slice tomatoes, and mix them with olive oil, lemon, and salt.Add the sliced tomatoes to the toast.Warm up marinara sauce.Add more truffle oil to the tops of the toast.Bake at 375 degrees F.Add some Parmesan and bake for a couple more minutes.Add the warm marinara.Top with fresh Parmesan, oregano, and red pepper flakes.
Since then, the hashtags #pizzatoast (109.2M views) and #pizzatoastchallenge (167.6K views) keep popping up in TikTok videos by creators such as @charlenetruong_ (48.3K views) and @brialem (487.1K views), offering how-tos. McMordie mentions that while this recipe “isn’t the worst in terms of nutrition,” that depends on the amount of each ingredient you use (particularly the butter and cheese). Overall, she says, it lacks fiber and could be higher in protein and veggies. For those looking to make the snack a little healthier, McMordie has some suggestions. “I might cook the toast in olive oil instead of butter and perhaps swap the bread for whole grain to add a bit of fiber,” she suggests. “The best option is probably to serve it with a side salad for more veggies.” Pasquariello adds that if you want to lower the fat content, you could use less burrata and oil. Alternatively or in addition, you might consider replacing the burrata with a fried egg to increase protein. One last thing: If you’re dairy-free or have dairy issues, buy lactose-free burrata or replace the Parmesan with a sprinkle of hemp seeds or chopped cashews. Baked by Melissa uses cabbage and cucumbers as the base of the salad. For the dressing, she combines garlic, shallots, chives, lemon juice, olive oil, rice vinegar, walnuts, cashews, basil, spinach, and nutritional yeast. McMordie says the salad is full of nutrition from the fiber-rich vegetables and heart-healthy olive oil and nuts, but “there isn’t a lot of protein in the recipe, so I might eat it as a side dish with a lean protein to balance it out.” McMordie notes that the recipe is vegan, which is good news if you’re trying to follow a plant-based diet. “Patients with mast cell disorder and histamine sensitivity may want to replace the nutritional yeast with an ingredient like lemon juice,” Mazzoni says. Overall, nutritionists consider this recipe to be a “healthy” salad that isn’t boring.
