I absolutely love everything bagels. Especially toasted with lox, tomato, onion and tofu cream cheese.

There’s nothing better. The challenge with bagels for me is that they have a higher gluten content than regular bread, and they equal about five slices of standard bread.

In other words, they’re not so great for my stomach, and leave me feeling weighed down – not ideal on busy days when I need high energy and focus.

But I love them, so what do I do? Well, I certainly have them once in a while, but I also did some detective work to find out why I loved them so much.At the root of my love for everything bagels is the seasoning combination that goes on them – onions, garlic, salt, pepper, poppy seeds, sesame seeds, and…caraway seeds. The true star in my opinion.

Being the flavor-loving little Sherlock Holmes that I am, I started putting this seasoning on everything – and I mean everything – so I could enjoy my favorite part of everything bagels without having to consume the equivalent of 50 slices of bread every week, or something…

I started by putting this seasoning on quinoa, and adding a scallion cream “cheese” to take my little play on bagels to the next level.

Even my (amazing) photographer (who totally loves bagels too) said it was kind of mind-blowing. Then I started adding this seasoning to scrambled eggs, salads, soups…things got a little out of control, and I may have had to remove the garlic when my coworker told me my breath smelled like it hours after lunch. Oops.

The truth is that if you don’t like the smell of garlic, we probably won’t get along very well. Sorry!

The moral of the story? You don’t have to remove your not-so-healthy favorite foods, you just have to figure out ways to crowd them out by adding in more super-nourishing stuff while still getting the flavors you love.

This is a perfect example, and there are so many more. 

What’s your favorite food, and what’s your favorite specific flavor or texture in that food?

By decoding your cravings, you can make sure you’re mentally satisfied while still feeling super energized.

Here are some common cravings, and healthy swaps that fill a similar need. 

Remember, you do not have to remove your less-healthy friends. These swaps will simply lead you to crave less of them, not none:

1. If you’re craving something crunchy like greasy potato chips, try baked chips, or jicama sliced into chips, sliced radishes, and cucumbers with your favorite dip. Play with this scale of not so healthy to super healthy to find your perfect mind-body balance.

2. If you’re craving ice cream, try a simple banana soft serve. Just blend frozen bananas in a Vitamix or food processor with a little coconut milk. This option has way less sugar and fat, and will satisfy that creamy craving.

3. If you’re craving something salty and fried like French fries, try baked sweet potato fries with a sprinkle of high-quality salt, or popcorn popped in coconut oil with sea salt and pepper, or your favorite other seasonings.

4. If you’re craving a hot, creamy beverage like coffee with half and half, try organic and/or decaf coffee with full-fat coconut milk, or an herbal coffee substitute like Teeccino.

   All of these options are much more nutritious than conventionally-grown coffee, and swapping the dairy out for coconut will help alleviate digestive and skin issues. Coconut also boasts great healthy fat, essential to brain, hair and skin health, and much more.

5. If you’re craving a fun cocktail but have been noticing booze isn’t making you feel so great, grab a kombucha. This fermented sparkling tea has amazing regenerative and restorative properties, will aid digestion, and gives you great energy.

   If you’re feeling like you can handle a bit of alcohol, use the kombucha as a mixer with Prosecco or Champagne – super fun and the kombucha balances some of the acidity from the bubbly. Cheers!

What are you craving this week? What will you give yourself to nourish your body and mind? Maybe it’s the real thing this time, or maybe it’s one of these fun and super nutrient-dense swaps. Share in the comments below – I can’t wait to hear from you.

Everything Quinoa with Scallion Cream “Cheese”

Ingredients

1 cup dry quinoa
2 cups water
1 T olive oil
1 t sea salt

1 T caraway seeds
1 T poppy seeds
1 T sesame seeds
3 cloves garlic
½ medium white onion
Sea salt, to taste
Black pepper, to taste
1 T olive oil

1 cup toasted cashews
¼ cup coconut milk (unsweetened)
1 T apple cider vinegar
1 t fresh lemon juice
Sea salt, to taste
White pepper, to taste
3 T minced scallions

Method

Rinse dry quinoa thoroughly in a fine mesh strainer and transfer to pot. Add two cups of water, 1 T of olive oil and 1 t sea salt. Bring to a boil, then reduce to low heat, cover with lid, and simmer for about 20 minutes, or until fluffy and translucent.

Mince garlic and onions and sauté over medium heat in skillet with about 1 T olive oil. Add caraway seeds, poppy seeds, sesame seeds, salt and black pepper and toast for a few minutes. Add cooked quinoa to pan and sauté for 5 minutes, combining well.

In a blender, add your cashews, coconut milk, apple cider vinegar, lemon juice and white pepper. Blend until very thick and creamy. Serve a dollop of cream “cheese” on top of quinoa and garnish generously with scallions. Enjoy!

Photo: Jake Freeman