By Preston Ravin

The pot comes to a boil at the exact same time each week. Pasta is added. The meat is cooked in a separate pan. Finally, the sauce goes in. And before you know it, the outcome is clear rows of identical meals ready for consumption over the next few days.

For many, repetitive meals mean eating nearly the same thing each day. Which is a matter of necessity rather than inability to come up with something new. Many opt for repetitive eating due to the benefits such as saving time, avoiding constant decision-making, and controlling food expenses with a budget constraint.

The Appeal of Fewer Choices

Salih Hurdogan, a Ph.D. student in journalism and media who recently finished his third year of studies, is someone who has successfully embraced the routine approach. He not only eats the same meals each week, but prepares them in bulk each month.

“I prepare my meals weekly and monthly,” Hurdogan said. “ I have this burrito recipe. I prepare 30 of them and put them into the freezer.”

By planning meals ahead, time can be greatly reduced.

The number of food choices available today has expanded dramatically. Grocery stores contain thousands of products, and many more can be ordered online or discovered through countless recipes. What could be a sign of food abundance can become frustrating very quickly.

According to Hurdogan, it’s called “cognitive load”. The mental effort required to make repeated decisions throughout the day.

“I was just ordering food, but the problem was I was spending way more time,” Hurdogan said.

Reducing that load is one of the main appeals of the same meal prep. Instead of weighing options multiple times a day, the decision is made once and repeated.

Nutritional Consequences

There are numerous benefits of repetitive eating apart from saving time. For example, such meals are often easier to track in terms of nutrition and consumption.

“It is the easiest way to calculate calories you take each day,” Hurdogan said.

With repetitive meals, you have fewer variables in the equation: ingredients, portions and nutritional content become consistent and can be predicted in advance.

At the same time, repetitive eating has its downsides that come from nutrition.

Sanjana Nayyar, a recent graduate from the College of Public Health who regularly cooks and examines nutrition behavior, said that such meals allow for greater consistency in nutrition while limiting the diversity of food. “Eating the same meals repeatedly allows for greater consistency,” Nayyar said.

Variety in a person’s diet guarantees consumption of a large number of vitamins and other nutrients. Without variety, some types of nutrition are underrepresented in a person’s menu.

The U.S. Food and Drug Administration sets goals on nutrition representing the steps taken to enable consumers to establish healthy dietary habits that promote well-being. While lowering the occurrence of diseases related to poor dietary practices, such as heart disease, diabetes, and obesity, by encouraging measures such as voluntary sodium reduction goals and enhanced nutrition labeling.

However, Nayyar also said out that planning meals allows people to make healthier food choices and avoid fast-food.

“For people with busy schedules, planning meals in advance avoids the need to consume unhealthy products on impulse,” she said.

Thus, repetitiveness in nutrition has two sides to it. While being beneficial in one respect, it causes complications in another.

A Strategy for Modern Life

Research published by the National Institutes of Health database revealed that people who prepare their meals are more likely to have nutritious diets because planning makes one avoid making impulsive decisions while eating, thus ensuring that he/she prepares his/her meals at home. Nevertheless, studies show that excessive routine in one’s diet may limit the variety of nutrients if not diversified.

Even those who rely on repetitive meals acknowledge the downsides.

“I do not enjoy eating the same thing every day,” Hurdogan said. “It sometimes gets boring.”

However, to overcome this issue, minor modifications are made.

“Sometimes a tiny change like putting some parsley on top of what I eat create big differences for me,” he said.

In this way, repetitive eating serves the purpose of reducing the decision-making burden.

Eating repetitively has become common due to economic pressure as well. The prices of foods have been going up steadily in recent times, prompting people to make bulk purchases and cook in large amounts in order to minimize wastage.

Social media sites such as TikTok and YouTube have encouraged the development of a “meal prep culture” where people post their meal prep schedules for the week with the purpose of saving themselves the hassle of cooking each day.

The same NIH study also notes that meal preparation behaviors have increased alongside busier work schedules, with more individuals reporting batch cooking as a way to maintain dietary consistency and reduce time spent on daily food decisions.

Online sources provide more information on the benefits of preparing meals in advance.

Meal prep videos and blogs highlight the time-saving aspects of repetitive eating as well as calorie control and simple recipes.

It is the balance between convenience and diversity. The attraction for most people is that there is a sense of control and ease despite the monotony involved.

Spicy Rigatoni Recipe for Meal Prep

Ingredients (serves 1 person for meal prep):

• 1 pound spicy or mild Italian sausage and ground chicken
• 12 oz of rigatoni pasta
• 3 cups of spaghetti sauce
• 2 cups kale or spinach
• 1 tsp of Italian seasonings
• ½ tsp of salt
• ½ tsp of black pepper
• ¼ tsp of crushed red pepper (optional)

Materials needed: large pot, colander, large skillet, meal prep containers

How to Prepare:

1. Boil water in a large pot with some salt in it.
2. Prepare the rigatoni as per the directions on its box.
3. Strain out water.
4. Heat the ground sausage and chicken in a large pan.
5. Add your favorite red pasta sauce to the mixture.
6. Let it simmer for 3 to 5 minutes.
7. Add kale or spinach to the pan.
8. Cook till it wilts.
9. Add seasonings, salt, pepper, and crushed red pepper to the pan.

Repetitive Meals: The Role of Habit, Control, and the Cost of Simplicity was originally published in Lifestyle Journalism on Medium, where people are continuing the conversation by highlighting and responding to this story.

By Olivia Martinez

At a time when Texas politics is shaped by debates over immigration, identity and representation, the state’s food culture tells a different story. In kitchens across Texas, meals and menus aren’t alienated by policy or enforcement, but shared across counters, tables and conversation.

From Tex-Mex barbecue in Houston to Vietnamese American restaurants that feature Mexican ingredients in Austin, fusion restaurants across the state show how food can be a uniting force across different cultural backgrounds. Texas’ fusion food scene is increasingly shaped by cultural hybridity, where chefs aren’t just blending cuisines, but reflecting lived multicultural identities that don’t fit into single categories.

Texans have never looked like the typical cowboy, and Texas itself has never just been deserts, ranches and oil fields. With multiple cultures coexisting, fusion food develops naturally through shared spaces.

Texas is the second most diverse state in America. Out of 30 million people, 39.8% are Hispanic or Latino, 38.7% are White, 12% are African American, 5.6% are Asian and 1% are American Indian, according to the UTHealth Houston School of Public Health.

That diversity is visible in Texas menus. Across Texas cities, chefs are serving up dishes that tell stories of family history, migration and their own diverse experiences. In many cases, chefs aren’t trying to create a new trend, but making a meal that shows who they are, where they’re from and the influences around them.

In Houston, Chavo BBQ offers one example of how a multicultural identity comes together through food. This small business pop-up combines traditional Texas barbecue with Mexican influences, bringing slow-cooked and smoked meats paired with a soft tortilla or a sweet concha. The menu is distinctly Texas, but also honors another major part of the state’s cultural identity.

“An original cooking method in Texas for people of color or people who were poor was barbecue,” said pitmaster Ivan Chavez, the owner of Chavo BBQ. “I come from a place that learned how to turn something so ugly (tough meat)… into something so demanded now.”

Houston itself is one of the most diverse cities in the country, and the food scene mirrors that. The city’s communities create constant overlap between culinary traditions. Places like Chavo BBQ reflect that environment by showing Texas food has never come from one influence alone.

A similar story can be found in Austin at Limegreen, where Vietnamese American dishes are shaped by local tastes and the owner’s cultural experience. With the owners being Vietnamese, they brought their own twist to the cuisine they grew up with. Along with that, the owners take inspiration from Mexican cuisine too.

“I spend a lot of time with the owners, and we talk about our different cultures and how they cross over,” Limegreen cook Gabriel Negretd said. “Me and a lot of other workers and I are Hispanic, and that influences how we use jalapeno and cilantro.”

For many chefs, blending cultures isn’t a marketing concept or a short-term trend. There is a lot of time, effort and energy put into each dish, which ultimately makes the food become an expression of a lived identity rather than a performance.

In Texas, political conversations about immigration and foreign policy often emphasize separation, harmful stereotypes and fixed categories. In everyday life, people from different backgrounds regularly share food and influence each other’s cooking and meal preferences.

“I’ve had all kinds of customers,” Chavez said. “Hispanic, African-American, Middle Eastern, Asian. A lot of people want to experience Mexican culture.”

People from different walks of life don’t just coexist, but they live alongside each other, shape each other’s experiences and influence each other in meaningful ways.

What stands out in fusion-based cuisines like Chavo BBQ and Limegreen isn’t just a new combination of food, but how the intersection of culture reflects how people live their lives. Chefs aren’t trying to become something they’re not or trying to conform to an audience, but rather understand the myriad of cultural identities that already shaped their lives.

Politics draws boundaries between cultures, defining where identity ends and begins. In the kitchen, those boundaries break down through daily practice, and where ingredients, techniques and traditions naturally overlap.

What is plated today across Texas proves that culture is something that needs to be guarded, but a living language that needs to be shared. Food continues to connect Texans across every difference, one shared table at a time.

Below is a recipe for a pork bahn mi burger, a dish that blends Vietnamese flavors with classic American comfort food traditions.

Pork Bánh Mì Burger

Prep Time: 15 minutes

Cook Time: 20 minutes

Serves: 4

Ingredients

1 pound ground pork

¼ cup finely chopped fresh basil

4 garlic cloves, minced

3 green onions, white and green parts, finely chopped

1 tablespoon fish sauce

1–2 teaspoons sriracha, depending on desired spice level

1 tablespoon sugar

2 teaspoons cornstarch

1 teaspoon freshly cracked black pepper

1 teaspoon kosher salt

Sriracha Mayo

½ cup mayonnaise

2 green onions, white and green parts, finely chopped

2 teaspoons sriracha, plus more to taste

Banh Mi Burger

2 teaspoons toasted sesame oil (optional)

4 brioche buns, toasted

½ cup quick pickled vegetables, drained

¼ cup roughly chopped cilantro

1 jalapeño, thinly sliced (optional)

2 Persian cucumbers, sliced

Instructions

In a large bowl, combine the pork, basil, garlic, green onions, fish sauce, sriracha, sugar, cornstarch, pepper, and salt. Using your hands, carefully form the pork mixture into 4 even patties about ⅓-inch thick.

Make the sriracha mayo. In a small bowl, whisk the mayonnaise, green onions, and sriracha together until smooth.

Heat the sesame oil in a large cast-iron skillet over medium heat. Once the oil is glistening, add the pork patties and cook undisturbed until browned and the center reaches 160°F on an instant-read thermometer, about 5 minutes each side.

Spread 1 tablespoon of the sriracha mayo on the toasted side of the top and bottom buns. Divide the pickled vegetables, cilantro and jalapeno (if using), between the bottom buns. Top with the pork patty, cucumbers and top bun, sauce side down.

Repeat with remaining ingredients. Serve warm.

Texas Fusion Food is Redefining the Lone Star Identity was originally published in Lifestyle Journalism on Medium, where people are continuing the conversation by highlighting and responding to this story.

By Layla Oliva

By mid-morning, the line spills past the door, but no one seems rushed. Most people are holding the same thing: a bright green iced matcha, layered with milk, already photographed before the first sip.

In Austin, Texas, matcha has quietly moved from an alternative to coffee into something more visible and intentional. It is no longer just a drink. It is a choice, and increasingly, a reflection of how people want to move through their day.

At Leche Cafe, a small countertop tucked inside a shared local business plaza, the experience feels stripped down and casual. Orders move quickly with the owner behind the counter, but the drinks themselves feel deliberate. A banana iced matcha latte comes out layered and vibrant, reflecting the growing demand for customized variations.

More Than a Coffee Alternative

Across the city, cafés have begun to treat matcha less like a niche order and more like a staple. At Leche Cafe, owner Camilla Castillo has seen that shift firsthand.

“We’ve definitely seen an increase in people ordering matcha,” Castillo said. “It used to be something basic, but now you can create a whole menu with flavored matcha, and the people eat it up every time.”

What used to be occasional is now routine. Customers who once defaulted to coffee are reaching for matcha instead, drawn to something that feels lighter.

“What makes matcha so popular is that it’s earthier, and in my opinion easier to drink,” said Castillo.

That shift reflects a broader trend. According to Grand View Research, the global matcha market has expanded steadily in recent years, driven by demand for plant-based and functional beverages associated with wellness and sustained energy. In Austin, that growth shows up not just in how often matcha is ordered, but in how it is presented and experienced.

Flavor, Experimentation, and Presentation

At Caphe.in, matcha appears in combinations that push beyond tradition. Drinks like an ube matcha latte or a passion fruit tonic matcha reflect a willingness to experiment with both flavor and format. Not every combination lands the same way, but the range itself shows how flexible matcha has become within café menus.

A similar pattern appears at Chic Chic Cafe, where options like a mango sticky rice matcha latte or a cookie butter matcha latte highlight how the drink is being adapted to match different tastes. The emphasis is less on tradition and more on customization, creating drinks that feel distinct to each space.

Castillo said that flexibility is part of what makes matcha appealing. “People like being able to customize it,” she said. “Whether it’s adding different flavors or adjusting the sweetness, matcha has become something that can be adapted to what each person wants.”

Aesthetic, Routine, and the “Main Character” Effect

Part of matcha’s rise comes from how it looks. The color alone makes it stand out, but it is the way people interact with it that gives it presence. Drinks are styled, held, and shared. They become part of a routine that feels curated rather than rushed.

For Sabrina Porter, matcha fits into a different kind of daily rhythm.

“I don’t really drink matcha just for the caffeine,” Porter said. “It’s more about the routine. It feels like something I actually take time to enjoy and at this point is a part of who I am.”

That sense of intention is part of the appeal. Porter said matcha offers a different kind of experience compared to coffee. “Coffee can feel kind of intense sometimes,” she said. “Matcha feels more balanced, like I still get energy but it’s not overwhelming.”

There is also a visual and social element that contributes to its popularity. “I think part of it is how it looks too,” Porter said. “It’s something you want to take a picture of, and when you get these unique lattes its like customizing your avatar with a cool drink.”

Wellness, Perception, and Reality

Matcha’s reputation is closely tied to health. It is often seen as a cleaner source of caffeine, partly because it contains compounds like L-theanine, which can influence how caffeine is absorbed in the body. Compared to coffee, the effect can feel more gradual, avoiding the sharp spike and crash many people associate with traditional caffeine.

Still, perception does not always match reality. Many matcha drinks, especially flavored variations, include added sugars and syrups that shift the nutritional value. The result is a drink that exists somewhere between wellness product and indulgence.

Why Austin?

Matcha’s presence in Austin feels natural, even if it is part of a larger global movement. The city has long leaned toward health-focused habits, independent cafés, and visually driven culture.

Castillo said the city’s openness plays a role in the drink’s popularity. “Austin has a strong café culture, and people here are open to trying new things and being different,” she said.

In that environment, matcha fits easily. It offers a slower alternative without sacrificing energy, while still aligning with a culture that values presentation and experience.

A Drink That Represents More

Matcha’s rise in Austin is not just about taste or caffeine. It is about what the drink represents. It signals a shift toward performative consumption and routines that feel curated instead of automatic.

For Porter, that shift is personal. “It feels like a small way to make your day feel more romantic,” she said, “like you’re choosing something instead of just going through the motions.”

Across different cafés, from small counters to more curated spaces, the drink continues to evolve. Each variation adds something new, but the core appeal remains the same.

In Austin, matcha is not just part of the menu. It is part of the moment.

Recipe: How to Make a Matcha with Cold Foam at Home

Adapted from “Homemade Matcha Cold Foam For Coffee And Tea,” Tiffy Cooks.

Ingredients:

• For the matcha base:
• 1 teaspoon matcha powder
• 2 ounces hot water (about 175°F)
• 6 ounces milk (dairy or plant-based)
• Ice
• For the cold foam:
• ¼ cup milk (whole milk or oat milk works best)
• 1–2 teaspoons vanilla syrup or sweetener (optional)

Tools:

• Bamboo whisk (chasen) or small whisk
• Milk frother or handheld frother
• Glass

Instructions:

1. Prepare the matcha:

• Add matcha powder to a small bowl.
• Pour in hot water and whisk in a zigzag motion until smooth and slightly frothy.

2. Build the drink:

• Fill a glass with ice.
• Pour in milk, then slowly add the matcha mixture.

3. Make the cold foam:

• Add milk and sweetener to a cup.
• Use a frother to whip until thick and airy (about 15–30 seconds).

4. Finish:

• Spoon the cold foam on top of the matcha.
• Serve immediately.

Related Links:

· https://www.grandviewresearch.com/industry-analysis/matcha-market

· https://nutritionsource.hsph.harvard.edu/food-features/tea/

· https://tiffycooks.com/homemade-matcha-cold-foam-for-coffee-and-tea/

Matcha Is the Main Character of Austin, Texas was originally published in Lifestyle Journalism on Medium, where people are continuing the conversation by highlighting and responding to this story.

By Kayla Cano

It seems like on any given night in Austin, the line between a casual hangout and a full-blown social ritual begins with the same question: “Do you want to grab a marg?”

Not just any margarita, but a frozen one — icy, refreshing and usually served in a salt-rimmed glass that sweats in the Texas heat.

At spots like De Nada Cantina, frozen margaritas aren’t just a menu item — they’re the main event. Friends gather around patio tables, pitchers arrive before entrées, and drinks are served quickly, consistently and ice-cold. It’s a rhythm that feels distinctly Austin: laid-back, social and just indulgent enough.

But the city’s obsession with frozen margaritas isn’t just about taste. It’s about timing, economics and a broader cultural shift in how people go out.

The frozen margarita isn’t new. It dates back to the 1970s, when the invention of frozen drink machines transformed cocktails into batchable, high-volume staples. In recent years, however, its popularity has surged again — especially in cities like Austin, where heat and outdoor dining go hand in hand.

Unlike hand-shaken cocktails, frozen margaritas are built for efficiency. They can be batched in large quantities, poured quickly and replicated with near-perfect consistency. For restaurants, that means faster service and less strain on staff — an appealing combination at a time when labor and ingredient costs continue to rise.

For customers, the appeal is just as clear. In a city where summer temperatures regularly climb into triple digits, a frozen drink offers instant relief. It’s less about complexity and more about refreshment — something cold, reliable and easy to enjoy.

The frozen margarita boom is also deeply tied to Austin’s Tex-Mex food culture. The bright acidity of lime and the bite of tequila cut through rich dishes like queso, enchiladas and tacos, creating a balance that feels both indulgent and satisfying.

Still, not everyone sees the trend as entirely positive.

“Austin bars and restaurants have lost focus on their roots and what true Austinites value: unique, homemade craft cocktails that tell a story,” said Ava Mora UT senior. “Cocktails that are locally sourced, made to order and deliver a taste of that Austin weirdness we all know and love.”

Her perspective raises a broader question: Has the rise of the frozen margarita come at the cost of the city’s signature creativity?

Even so, restaurants across Austin have embraced the pairing, building menus and atmospheres that encourage sharing and lingering. While places like De Nada, Matt’s El Rancho and Salsa Limon have become a recognizable name in this space, it represents a broader movement rather than a singular destination. From neighborhood staples to trend-driven eateries, frozen margaritas have become a unifying feature — something familiar that brings people together.

Part of the drink’s staying power lies in its accessibility. As the cost of dining out continues to climb, many consumers are looking for ways to maintain a social life without overspending. Frozen margaritas, often priced lower than craft cocktails, offer a middle ground: affordable, enjoyable and shareable.

For many Austinites, going out no longer means committing to a full dinner or a long night at a bar. Instead, it might look like meeting friends for a round of drinks on a patio, splitting chips and salsa and calling it a night. In that context, the frozen margarita becomes more than a beverage — it becomes a small escape that doesn’t break the bank.

What ultimately sets the frozen margarita apart is the experience it creates. It encourages people to slow down, sit outside a little longer and connect with friends. Its simplicity is part of its appeal — there’s no need to analyze flavor notes or presentation. It’s a drink designed to be enjoyed, not overthought.

In a city that values creativity and community, the frozen margarita fits naturally into the rhythm of daily life — whether it’s a midweek wind-down after a long day or a weekend catch-up with friends.

For a frequent customer of Matt’s El Rancho, Ashley Morales, it’s less about the drink itself and more about what it represents.

“Sometimes school, work or life get in the way,” she said. “So I really enjoy when we make plans to meet up for drinks. I think especially now that those drinks involve frozen margs, we’re always sure to have a good night.”

As Austin continues to grow and change, the frozen margarita remains a constant. It’s a reminder that the most enduring trends aren’t always the most complex — they’re the ones that bring people together, one glass at a time.

At-Home Frozen Watermelon Margarita

Ingredients

1 oz Campo Azul Blanco Tequila

2 oz DeKuyper Pucker Watermelon Liqueur

1 — 2 cups ice (adjust to preference)

1 fresh lime

Tajín (for rim garnish)

Instructions:

1. Add 1 oz tequila and 2 oz watermelon liqueur to a blender.
2. Squeeze the juice of one whole lime into the mixture and blend briefly to combine.
3. Add 1 — 2 cups of ice (more for a thicker consistency, less for a smoother drink). Blend until fully smooth.
4. While the margarita blends, prepare your glass: run a lime wedge around the rim to moisten it.
5. Pour Tajín onto a small plate and gently rotate the rim of the glass in the seasoning until evenly coated.
6. Pour the frozen margarita into the prepared glass.
7. Garnish with a fresh lime wedge.
8. Take a sip and enjoy your homemade frozen margarita

Salt, Lime, Repeat: Inside Austin’s Frozen Margarita Obsession was originally published in Lifestyle Journalism on Medium, where people are continuing the conversation by highlighting and responding to this story.

By Devon DiMichele

Did you know that you can blend cottage cheese to make a bagel? Or make cookie dough? Or a flatbread pizza? Or…

… and the list goes on.

If FoodTok has proven anything, it’s that cottage cheese isn’t just back; it’s everywhere. Food influencers and self-acclaimed health coaches are pushing the limits of what this high-protein staple can be. But, this creativity also provokes the question of whether its excessive use is necessary.

Cottage cheese was a popular diet food in the 1950s due to its high-protein, low-sugar profile, and in recent years, it has made a comeback, emerging as one of FoodTok’s most versatile, viral ingredients.

A half-cup serving of low-fat plain cottage cheese contains about 90 calories, 2.5 grams of total fat and is packed with 12 grams of protein, while also providing essential nutrients like potassium, calcium and vitamin B12.

For someone looking to support their bone and gut health, build muscle, and maintain or lose weight, cottage cheese can be a great addition to the diet because it helps reduce calories while keeping you satiated. However, it is not a stand-alone magic ingredient.

“The three macronutrients are proteins, fats, and carbs, and when you eat them together, it makes a well-balanced meal,” said Sam Fogelman, an associate registered dietitian at One Nutrition Group. “People are so fixated on protein right now, but they’re not remembering that there are other components that you need to have a healthy, well-balanced diet.”

While the sheer volume of cottage cheese recipes on FoodTok can feel excessive, a few standouts, like the viral beef and cottage cheese bowl, have gained traction for delivering both balance and convenience. But the trend has also prompted fads and excessive use of it in diets.

“It definitely could be overwhelming,” Fogelman said. “Protein is literally being pushed, like drugs are pushed to a drug addict, but I actually don’t think that cottage cheese is doing the same thing.”

Instead, cottage cheese has been noted as a great added ingredient as a spread on toast, a dip, a topping on overnight oats or blended into smoothies.

“Cottage cheese is great because it’s so versatile and can increase the protein content in so many different meals,” Fogelman said. “But you also need to make sure that you’re getting your vegetables and your fruit and your grains because that also goes hand-in-hand with protein.”

The trend has also served as a catalyst for emerging consumer packaged goods brands, referred to as CPG brands, in the clean-ingredient space. What started as a wave of viral cottage cheese recipes on TikTok has quickly been packaged, branded and sold back to consumers, signaling a shift in how diet culture is showing up for a new generation.

Kendall Kransdorf, the founder of Cotto, a clean, cottage cheese-based dip, saw an opportunity through this to create a healthier, elevated snacking option that reimagines the classics.

“People are already so excited about this concept, and a lot of them are making this product on their own, but don’t always have the time to do so,” Kransdorf said. “We’re super excited to have a clean ingredient version of something that they’re already making and loving, so they ​​ can feel good about eating it.”

CPG brands like Cotto seek to outlast fads like protein popcorn and protein cold foam and become a healthy staple in the snacking space.

“I think whole food sources of protein like cottage cheese will always be around for a reason,” Kransdorf said. “It’s always been looked at as a great macronutrient because it has so many benefits in terms of keeping you full and satiated.”

“People are freaking out about it right now, and I think that part of it is probably a little bit of a fad,” Kransdorf said. “But the staying power protein, I think, will outlast.”

Fogelman echoed this sentiment, noting that while protein-rich foods can be beneficial, not every food needs to be reformulated for added protein.

“There doesn’t need to be a protein cookie,” Fogelman said. “You can have a cookie, and then you can have your protein separately and enjoy both.

Ground Turkey Cottage Cheese Bowls

Yield: 2 bowls

1 lb of lean ground turkey or beef meat (if you want a leaner protein, opt for turkey meat).

1 avocado

1 sweet potato

Low-fat cottage cheese (no preference on brand, but I love Good Culture)

Salt and pepper

Hot honey

Avocado or olive oil (your preference)

1. Wash your sweet potato
2. Cube sweet potato to your preferred size
3. Drizzle olive oil until fully coated, then add salt and pepper. Mix.
4. Air fry at 400 degrees for 15 minutes.
5. Put turkey meat into ungreased pan on high heat.
6. Add salt and pepper.
7. Chop and mix until golden brown. Set aside.
8. Cube avocado to your desired size.
9. Add air-fried sweet potatoes, avocado, ground turkey meat and cottage cheese into a bowl.
10. Drizzle hot honey on top.
11. Enjoy!

Fad or Fixation: How Cottage Cheese Has Taken Over FoodTok was originally published in Lifestyle Journalism on Medium, where people are continuing the conversation by highlighting and responding to this story.

By Triniti Ybarra-Burnias

It’s the modern-day version of your traditional cookbook or cooking show, only now TikTok is where influencers show you how and what to cook instead of Rachael Ray or Gordon Ramsay.

For a long time, even when it was still known as “Musical.ly,” TikTok was known as a “dancing app,” where people posted short videos of dances or lip-syncs. However, during the COVID-19 pandemic in 2020, the app started to shift as more people turned to it for things like recipes and cooking tutorials. Now, TikTok has become a go-to space for those learning how to cook, using it as a modern version of a cooking show.

Through both influencers and everyday users sharing recipes and tips, the app is not only shaping what people eat, but also how a new generation is learning to cook.

As someone who is a visual learner and new to cooking, social media apps like TikTok make it a lot easier to try cooking at home instead of just reading a recipe and hoping for the best. The short videos break everything down in a way that feels simple to follow, and the “pause and replay” or “fast forward (2x speed)” format lets people cook at their own pace without getting lost.

Fatima Bahja, a fourth year Ph.D. media studies student at UT Austin, said she and her cousin constantly use TikTok and Instagram reels to look for new recipes and basically cook with the videos playing next to them.

“It’s really funny when [my cousin] is cooking,” Bahja said. “She can’t talk to anyone cause she’s listening to the reels while she’s cooking.”

Since the pandemic, when more people started cooking at home, features like “Collections” have also made it easier to save and “bookmark” recipes in one place.

“When I’m scrolling through my socials, I’ve saved recipes before to use them and refer back to them later,” Bahja said.

It’s not unusual now to see someone cooking dinner with their phone propped up next to the stove, following along with a 30-second video like it’s a live tutorial. What makes apps like TikTok work so well as a “modern cooking show” is how naturally it fits into everyday routines, especially for people who are still learning their way around the kitchen. Instead of flipping through long, written recipes, people can watch a quick demo and immediately see what each step is supposed to look like.

Influencers like Emily Mariko, known for her viral salmon bowl videos, and Nara Smith, known for her detailed “from scratch” homemade recipes, also add to this appeal by turning simple meals into engaging, repeatable trends.

“I think influencers and content creators have gotten very good at capitalizing on things that they know is going to evoke a sense of connection among their followers,” Bahja said.

A study from a nutrition publication found that over half of participants, mostly Gen Z, follow food creators on social media and often feel like ordering or making food after watching their videos.

And it doesn’t have to be just big-name influencers. A lot of content shaping food trends comes from short, casual posts where regular people share what they made in their own kitchens. With TikTok, it is easy for anyone to upload a quick tutorial and share a recipe with millions of people in just a few minutes, turning simple home cooking moments into ideas others want to try.

Chris Aarons, an assistant professor of marketing at UT Austin, said the recipes on TikTok and other social media apps are another way for people to search for belonging and identity expression.

“TikTok has allowed people to find themselves and figure out what they like and see other people like it too,” he said.

In my own experience, TikTok has made cooking feel less like a solo task and more like something shared and interactive. Watching both influencers and everyday people in their own kitchens creates a sense of connections that makes trying new recipes feel more approachable and real.

With influencers like Nara Smith and Emily Mariko, along with everyday people sharing their own kitchen experiments, shaping what people cook and how they cook it, cooking online has become something that feels both relatable and influential at the same time.

In many ways, the modern cooking show doesn’t come on at a set time anymore. Now, it’s just a scroll away.

Here are two viral TikTok recipes that are easy for those new to cooking to follow along to and try:

Salmon Bowls

Who am I to not include one of the most viral recipes that ever hit the app (thanks to Emily Mariko)? It’s customizable and only takes 20 minutes.

Ingredients You’ll Need:

-Salmon fillets

-White rice

-Japanese Kewpie Mayonnaise

-Soy Sauce

-Sweet Soy Glaze

-Salt & Pepper

-Seaweed (Optional)

Directions:

1. Wash your rice first. Cook for 15 minutes (in either a pot or rice cooker).

2. While the rice cooks, preheat the oven to 400 degrees.

3. Spray a pan with cooking spray and place your salmon fillets on the pan. Season the salmon with salt and pepper.

4. Bake the salmon in the oven for 18 minutes.

5. Plate the rice in a bowl when done. Add salmon on top.

6. Drizzle over the mayonnaise, soy sauce and sweet soy glaze.

7. Mix all together with a fork. Garnish with seaweed (optional) and enjoy!

There are different ways to customize this dish. You can also add sriracha to give it a spice or cut up some avocado to add another flavor to the dish.

Pasta Chicken Caesar Salad

This one is one of my favorites to make. It only takes 15 minutes.

Ingredients You’ll Need:

-Bowtie pasta

-Romaine Lettuce

-Chicken breast

-Caesar Salad Dressing

-Parmesan Cheese

-Croutons

-Salt

-Black pepper

Directions:

1. Cook the pasta to al dente in salted water according to the package instructions. Drain the water and set pasta aside to cool.

2. Take out your chicken. Cut the breast in half to thin it out and season the chicken with your choice of seasoning (I use fajita seasoning, garlic powder, paprika, and onion powder).

3. Heat a pan over medium heat and add olive oil. Place the chicken in the pan and cook for about 2 minutes on one side. Flip the chicken and continue cooking, turning occasionally, until both sides are evenly seared.

4. Cut into the chicken to check that it is fully cooked before removing from the pan.

5. Prep the salad mix-ins. Chop the romaine lettuce and cut the chicken into as many pieces as you want.

6. Combine ingredients into a large mixing bowl. Add the cooled pasta, romaine lettuce, chicken, parmesan cheese and croutons.

7. Pour the Caesar salad dressing over the salad and toss until everything is well coated. Season with salt and black pepper. Enjoy!

For more information, visit these links:

https://pmc.ncbi.nlm.nih.gov/articles/PMC12735408/#notes1

https://www.nytimes.com/2023/09/18/dining/tiktok-cookbook-authors.html

https://www.bbc.com/future/article/20211206-does-seeing-food-on-social-media-make-us-eat-more

What’s for Dinner? TikTok Decides. was originally published in Lifestyle Journalism on Medium, where people are continuing the conversation by highlighting and responding to this story.

By Ellie Skalaban

The low hum of a compressor is steady in the quiet corners of Austin, Texas. It vibrates behind a student co-op in West Campus, thrums in a driveway in the Brentwood neighborhood and sits as a steady rhythm in the residential heat of Dove Springs.

In a city defined by the roar of new construction and the low roar of the highway, these decorated and sheltered refrigerators represent a quieter, more urgent pulse. The fridges function as a 24-hour bypass to the city’s traditional aid system, which are often restricted by limited hours and paperwork.

In a city where rising rents have squeezed grocery budgets, these unattended stations provide a constant, if fragile, source of sustenance.

As of 2026, food insecurity in Travis County has reached a critical juncture. Following the implementation of Texas Senate Bill 379, which introduced new restrictions on SNAP benefit purchases, many families have found their monthly grocery budgets effectively slashed.

While traditional food banks provide essential bulk support, they often operate within rigid operating hours. The ATX Free Fridge Project fills the “last mile” gap, offering fresh produce, non-perishables and occasionally prepared meals to students, families, service workers, night-shift workers and anyone when the moment of hunger strikes.

Launched in 2020, the free fridges operate on a mutual aid framework, rather than a traditional charitable model. There are no board members or government grants, instead the fridges network relies on a loose coalition of homeowners, Austin small businesses owners and restaurants who provide the electricity, as well as the fleet of volunteers who help manage and supply the inventory.

However, the “free” in the project’s name refers to the cost of food, not the labor required to maintain it. Behind the scenes, these volunteers manage the logistics of a city wide operation in the brutal Central Texas heat.

Samantha Miller, a volunteer who helps supply the Brentwood fridge location when she can, described the work as a sensory routine. Volunteers like Miller, are asked when visiting the fridge to check the internal thermometers ensuring it remains below 40 degrees Fahrenheit before sorting through donations.

“Inside the fridges and pantry, you see the personality of the neighborhood and community on the shelves,” Miller said. “People think it’s self-sustaining, but you also can see the wear and tear inside it. This requires all of us from fridge cleaning, temperature checks, checking expiration dates and more.”

The project’s strength exists in its geographic diversity, but their map reveals the varied communities of Austin’s economic pressure. By placing fridges in both higher rent districts and historic food deserts, the fridges highlight that food scarcity and hunger in 2026 is no longer confined to a single zip code.

Near the University of Texas, in West Campus, the fridge sits in the shadow of multi story luxury student housing. It serves students navigating some of the highest rents in the state, where the high cost of proximity to the university frequently comes at the expense of a consistent grocery budget.

The heart of this site is managed by Maya Cruel, a University of Texas student who helped design the location to meet the needs of her peers. Having navigated the transition of college herself, Cruel viewed the ATX free fridge project as a necessary addition to a campus where hunger can be hidden in high-rise facades.

“I wanted to design something in West Campus specifically that addressed the reality of being a college student here, but anywhere-where you might have a roof over your head, but nothing in the pantry,” Cruel said. Cruel notes that in a high stakes academic environment the ability to grab a meal anytime without going through financial aid is more than just convenience, it is a quiet and vital form of support.

This support is sustained by cross-functional partnerships like the UT Farm Stand. Lola Davis, a student and leader at Farm Stand coordinates their efforts to divert surplus produce directly into the UT Outpost and West Campus fridge.

“University resources are vital, but they have walls and hours,” Davis said.
Davis’s work ensures the fridge offers more than just shelf stable goods, providing fresh, nutrient filled foods that are the first casualty of a tight budget for a student. By bridging the gap between institutional surplus and community need, Davis helps to maintain a supply chain that avoids the obstacles of college life.

“Putting organic, student-grown produce in community fridge and pantry is a statement that quality nutrition shouldn’t be a luxury just reserved for those who can navigate the system,” Davis said.

While West Campus navigates the high cost of proximity, Dove Springs survives the generational neglect of a historic food desert. Here, the fridge fills a void serving families of those who earn too much to qualify for government aid, but too little to survive a 16% rise in local food costs. In this landscape, the free fridge is a primary resource rather than just a supplement.

“When we designed the West Campus site, we were thinking about students, but these fridges aren’t islands,” Cruel said. “Whether it’s a student in a high-rise, a family in Dove Springs or anywhere in Austin , the geography changes, but the hunger doesn’t. The need for a 24-hour bypass is the same.”

Ultimately, these unique painted sheds and fridges stand as a form of architectural defiance. They are permanent reminders that while Austin’s skyline increases, its most vital support systems remain rooted in the sidewalks. As the sun sets over the West Campus high rises, the fridge light stays on in the pink shed with a quiet 24-hour window where the only requirement for entry is a need or to feed.

Links:
https://www.atxfreefridge.com/
https://housing.utexas.edu/events/ut-farm-stand-market, https://www.instagram.com/utfarmstand/
https://urbanrootsatx.org/food-access-program/

One Pot Community Chili

You can frequently find these pantry staples in any of the ATX Free Fridges, such as canned beans and tomatoes
Tools needed: 4 quart pan/dutch oven, can opener, wooden spoon to stir and serve
Ingredients:
1 tbsp vegetable oil or any oil of your choosing
1 yellow onion, diced
2–3 cloves of garlic, minced
1 tbsp chili powder
1 tsp cumin
½ tsp salt
1, 15 oz can black beans, drained and rinsed
1, 15 oz can kidney beans, drained and rinsed
1, 15 oz can pinto beans, drained and rinsed
1, 28 oz can crushed tomatoes

Steps:
Heat the vegetable or any oil of your choosing in your pot over medium heat

Add the diced onion and saute for 5 minutes until the appear translucent

Add and stir in minced garlic and cook for 1–2 minutes until fragrant

Add the seasonings: chili powder, cumin and salt, stirring to coat the onions

Pour in canned crushed tomatoes, and all three types of beans and stir to combine

Reduce heat on the stove to low and simmer for 20–30 minutes, stirring occasionally

Serve warm and/or portion into glass jars with labels and dates to donate back to the fridge. The chili in the fridge is good for 3–4 days

Check the Neighbors’ Leftovers Across the ATX Free Fridges was originally published in Lifestyle Journalism on Medium, where people are continuing the conversation by highlighting and responding to this story.

By Maia Thomas

When faced with the decision to cook a homemade meal or get the nearest takeout on the way home from a long, stressful day, it’s not shocking that the most appealing choice might be the convenience of pre-prepared food. After exiting the nearest drive-through, the mouth-watering smell of a fresh cheeseburger instantly distracts from last week’s vegetables waiting to be used, rotting in the back of the fridge.

According to the Bureau of Labor Statistics, grocery prices have risen 1.9% over the last 12 months. In the same time frame, the price of food away from home has risen 3.8%. With both areas increasing at steady rates, what choices are American consumers left with? How can stress be minimized while making space for the time needed to plan, shop and prepare home-cooked food?

The answer might just be to bring a bit of takeout into the kitchen.

A few months ago, Charlotte Adair realized she might be able to recreate her usual takeout order, a chicken burrito bowl, at home if she could find the time to prepare her ingredients ahead of time. Because she already knew what she liked, she didn’t have to consider new recipes or waste money on ingredients she wouldn’t reuse.

“I was nervous at first because I’m not a huge cook and my order is hard to beat,” Adair said. “But it ended up being so much cheaper and even a bit healthier if I played my cards right.”

Adair is a busy theater stage manager, often working long hours and coming home to even more work online. With hardly enough time to think about anything else, she quickly became familiar with her local restaurants. Her most frequented spot? Cabo Bob’s Burritos.

“At one point earlier this year, I was eating there at least three times a week because it’s close to my job,” Adair said. “I don’t even want to know how much of my money they’ve gotten, and I felt really guilty. I always told myself it was okay because I didn’t spend much money on groceries.”

A chicken burrito bowl comes out to $10.99 at Cabo Bob’s. When making it at home, she prepares five bowls for the week, each coming out to about $6. To her surprise, the bowl tastes even better than the one she usually buys for double the price.

“I think what really clouded my judgement was the sheer amount of stress I am usually under,” Adair said. “I couldn’t even get myself to eat three normal meals a day, let alone prepare one. But seeing the cost breakdown and how easy it is to prepare these things in advance has helped me feel better about myself and do better for my health.”

For home chefs like Amy Gibbs, it doesn’t come as a surprise that so many people don’t realize how much more expensive eating out really is.

“When it comes to confronting the slightly more difficult task of shopping with intention and finding recipes to make, there are not a lot of immediate positives to doing so when the alternative option is presented,” Gibbs said. “Truthfully, the prices are rising in all aspects, so most people give up on seeing the benefits of home cooking and accept defeat. Who has the time anyway when we all have to focus on making enough money to survive?”

Despite the misconceptions, cooking from home can be done efficiently. Not only is it generally cheaper depending on how you shop, but it allows for portion control, personal customization and a more satisfying result. Finding similar recipes for the foods you love to purchase at restaurants is a nice way to introduce the routine, too.

“Start with what’s comfortable and branch out from there,” Gibbs said. “There are no real rules in the kitchen, and not every meal has to be extravagant. That way, eating out feels more special and your wallet suffers much, much less.”

Check out the recipe Charlotte uses to replace the Cabo Bob’s Chipotle Crema in her homemade bowls.

Best Chipotle Sauce for Tacos, Fajitas & More

By Lisa Bryan, Downshiftology

Equipment:

• Food processor or blender

Ingredients:

• ¼ cup mayonnaise
• 1 cup sour cream
• 2 chipotle peppers in adobo sauce
• ½ lime, juiced
• 1 clove garlic
• salt to taste

Instructions:

• Add all ingredients to the blender or food processor. (And add a bit of leftover adobo sauce for extra flavor!)
• Blend until smooth and creamy

Breaking Up with Takeout: The Journey to a Home-Cooked Meal was originally published in Lifestyle Journalism on Medium, where people are continuing the conversation by highlighting and responding to this story.

By Emma Rogers

When my dad, Bo Rogers, suddenly suffered a massive heart attack last April, my mom never expected his recovery would include so much cooking.

“When we were going through the discharge paperwork at the hospital, I was shocked to see so many pages dedicated to just his nutrition,” Stacie Rogers said. “His doctors not only stressed the importance of never missing a day of medication, but also completely changing his diet to basically all home-cooked meals.”

Heart disease is the leading cause of death in the U.S., yet thousands of people go their entire lives without ever knowing they have this disease. Many people are notified by their doctors of high blood pressure and high cholesterol, which are significant indicators of heart disease, but most people assume their problems are solved after receiving medication prescriptions.

Medication is only one step in helping to deter a cardiovascular event, like a heart attack. By making simple dietary changes, a person can significantly decrease their chances of developing or worsening this disease.

“I expected the long list of new meds,” Bo Rogers said. “What I didn’t expect was all the other stuff they wanted me to do, like completely change my eating habits. They prescribed it like medication, making it seem like a non-negotiable for my recovery.”

Stacie Rogers said she spends more time grocery shopping and cooking at home since her husband’s heart attack.

“We still try to say ‘Yes’ to dinners with friends, but eating out at a restaurant is extremely difficult,” Stacie Rogers said. “I normally have to ask for a manager and try to figure out the sodium content in each dish before Bo can order it. Sometimes, it is just easier to host our friends at home so I can control what is put into our food.”

Resources like the American Heart Association or a specific hospital’s heart division can help recovering patients determine which foods can improve their cardiovascular health. Companies can also enroll in the Heart-Check program through the American Heart Association, which labels food items as heart healthy. This certification makes it easier for those following a heart-healthy diet to identify their options while grocery shopping or eating at restaurants.

“While medications are our first line of defense against recurring heart attacks, we still emphasize the importance of dietary changes,” said Carolyn Kane-Berman, a Cardiac ICU Registered Nurse at St. David’s South Austin Medical Center. “This is usually one of the hardest aspects for patients. Food starts to taste bland without salt, and it can be more expensive and less accessible for many individuals to start eating this way.”

Kane-Berman also said diet can be used as a preventative measure for individuals starting as young as 18 to 21 years old who receive blood work results indicating high cholesterol.

“Typical heart-healthy diets include increasing fiber, vegetables and fruit, lean protein, healthy fats and low-fat dairy and decreasing sodium, refined sugars, carbohydrates, saturated and trans fats,” Kane-Berman said. “The reductions are more important than the additions here because high blood pressure is targeted by lowering sodium. Hyperlidemia (high levels of lipids in the blood) is targeted by lowering saturated fats, and your risk of diabetes is decreased by lowering your sugar intake.”

According to an article on heart-healthy foods from Harvard Health Publishing, the DASH diet and the Mediterranean diet support heart-healthy eating. The DASH (Dietary Approaches to Stop Hypertension) diet focuses on fresh fruits and vegetables, lean proteins, low-fat dairy, beans, nuts and vegetable oils, while the Mediterranean diet focuses on similar food groups with the additional focus on fish. Both diets encourage limiting added sugars, highly processed foods, sodium, refined carbohydrates and foods high in saturated fats.

“I try to follow the Mediterranean diet when cooking for my husband and me,” Stacie Rogers said. “I probably spend an hour a day prepping and cooking our food and making sure everything we both eat is as heart-healthy as possible.”

Another simple dietary recommendation, according to an article from St. David’s Healthcare, is to “shop the rainbow” at the grocery store. Eating leafy greens can help lower blood pressure and increase blood flow, foods high in lycopene (found in red and orange vegetables and fruits) can help lower cholesterol and blood pressure, and foods containing anthocyanins and antioxidants (found in blue vegetables and fruits) can help decrease inflammation.

While it may require significant changes to daily life, like my mom having to cook at home more often, improving heart health starts in the kitchen.

“There is not a specific diet that we tell patients that they have to follow during cardiac recovery,” Kane-Berman said. “But we do push researched and fundamental changes that help reduce the main risk factors individuals may have for cardiovascular disease. By prescribing nutrition changes, we can help patients manage their weight, reduce inflammation and improve overall cardiovascular function.”

Emma’s Heart-Healthy Dense Bean Salad

Recipe Yields 4

• Made in adaptation of several different online and TikTok recipes

Ingredients:

• Olive oil (3 tbsp)
• Lemon (one, juiced)
• Red wine vinegar (2 tbsp)
• Yellow and red fingerling potatoes (1 pre-packaged bag)
• Rainbow carrots (1 bunch — about 5 carrots)
• Chicken breast (2, grilled)
• Bell pepper (2)
• Heirloom tomato (1)
• Garbanzo beans (1 can)
• Black beans (1 can)
• Avocado (1 small or half a large one)
• Shaved brussels sprouts (1 cup)

Seasonings:

• Salt (¼ tsp)
• Pepper
• Garlic powder
• Onion powder

Instructions:

• Pre-heat oven to 400 degrees.
• Marinate chicken with 1 tbsp olive oil, half a lemon’s juice and place in refrigerator.
• Quarter fingerling potatoes and add to baking dish with olive oil, salt, pepper, garlic powder, onion powder.
• Bake potatoes at 400 degrees for 20 minutes, covered.
• Slice rainbow carrots and add to baking dish with potatoes, cook covered for another 10 minutes.
• Drain garbanzo beans, set on paper towel to dry.
• Drain black beans, set on paper towel to dry.
• Remove cover on potatoes and carrots, cook for another 10–15 minutes until potatoes are fork-soft.
• Roast garbanzo beans in air fryer at 400 degrees with olive oil, pepper, garlic powder, onion powder, pinch of salt for 12–15 minutes until crispy and golden brown.
• Dice tomato, bell peppers, set aside.
• Remove chicken from refrigerator and grill on stove on medium heat until golden brown (or 165 degrees internal temperature).
• Cover and rest chicken.
• Remove potatoes and carrots from oven to cool.
• Remove chickpeas from air fryer to cool.
• Make dressing:
• Combine the following in a bowl: 2 tbsp red wine vinegar, 1 juiced lemon, 2 tbsp olive oil.
• Whisk together and set aside.
• Cube cooked chicken.
• Cut avocado.
• Combine all ingredients in a large bowl, mix in dressing and serve.

Food as Medicine To Support A Healthy Heart Regime was originally published in Lifestyle Journalism on Medium, where people are continuing the conversation by highlighting and responding to this story.

By Karalyn Dyott

Long practices and longer shifts leave little room for recovery. For one athlete, hydration starts early and continues through hours of training. For a nurse on her feet working consecutive shifts, the routine looks different, but the exhaustion can feel the same.

Both occasionally turn to electrolyte drinks to keep going. As hydration brands have cultivated a lifestyle beyond high-performance settings, the question remains whether the average consumer needs them or if their benefits are overhyped.

Krystle Zuniga, a dietitian and a professor at the University of Texas at Austin, explained that electrolytes are essential for functions such as muscle contraction, chemical reactions, pH balance and fluid balance.

Zuniga said dehydration can cause fatigue; however, there is still a risk of consuming unnecessary electrolytes.

“Electrolyte drinks are usually high in sodium, and most Americans are consuming more sodium than they need,” Zuniga said. “High sodium intakes can increase blood pressure. High blood pressure for long periods can be harmful to the kidneys and cardiovascular system.”

While some individuals may benefit from increased electrolyte intake in specific medical or athletic situations, those cases are relatively limited, Zuniga said.

“Because they are so heavily marketed, many people may assume that everyone needs to consume them.”

Not everyone needs electrolytes, but some athletes rely on them as a part of their training ritual.

Bella James, a Texas A&M soccer player, said she regularly uses electrolyte drinks, especially as training becomes more demanding.

“For athletes, they’re definitely a tool, for some people they may be unnecessary and for others they’ve become more of a trend,” James said. “People may see athletes using them for performance and assume they need them for everyday life too.”

While hydration products have become more visible through social media and marketing, James said their role is more specific in athletic settings.

James emphasized that “electrolytes are helpful in the right situations, but they’re not automatically better than water for everyday use.”

After long, demanding shifts on her feet with little time to drink water, registered nurse at St. David’s Medical Center, Taylor Beltre, reaches for electrolyte drinks as a way to recharge.

“It can be draining mentally and it doesn’t really hit me till the end of the day where I just feel like I’m gonna kaboom,” Beltre said.

A typical shift for Beltre begins at 5:30 a.m., and the pace rarely slows as she moves from patient to patient throughout the day.

“I usually have four patients and throughout the day I am constantly checking on patients, and some days I won’t get lunch,” Beltre said. “I barely have time to go pee and drink water, and I prioritize caffeine over water.”

Beltre first introduced electrolytes into her routine while training for a half-marathon. Although she is no longer training at that level, she has found electrolytes now serve a dual purpose in her routine, supporting both recovery and mental reset after long shifts.

“I think it’s probably more physical recovery when I was training and now it’s just something comforting at the end of the day,” Beltre said. “I feel more energized. I feel like I’m doing something good for me, and I think it helps me mentally prepare for my work the next day.”

Beltre also noted the growing presence of wellness and influencer culture around hydration products.

“I think influencers are always advertising some new wellness thing,” Beltre said.

Despite that, she said her recommendations come from personal experience rather than trends.

“I recommend Liquid I.V. to everyone,” Beltre said.

The growing popularity of electrolyte drinks reflects a shift in how people approach health. Beltre’s experience reflects a broader trend in which electrolyte drinks are used for both physical recovery and everyday wellness.

In addition to electrolyte drinks, an at-home version that lets consumers control the ingredients based on their own needs may be a better option.

According to the National Academy of Sports Medicine, typical foods that provide electrolytes include bananas, spinach and leafy greens, avocados, yogurt, coconut water, and nuts and seeds. For the average person, these common foods can help replenish hydration.

Below is my go-to recipe for an at-home version of a sweet, hydrating drink made with common ingredients, packed with electrolytes for everyday consumers.

I always like to say “hydrate, don’t diedrate,” and ultimately, hydration needs are not one-size-fits-all, and neither is the role electrolytes play. At the end of the day, whether for performance, recovery or routine, staying hydrated is important for maintaining a healthy lifestyle.

Ingredients:

• 1 cup regular or coconut water
• ⅛ tsp of sea salt
• 1 orange, squeezed
• ½ cup of frozen berries (I used strawberries and blackberries)
• 1 tbs of honey

Directions:

• Add all ingredients to a jar or glass
• Shake/stir until combined.
• Add ice or leave as is
• Serve and enjoy!

From Field to Hospital Floor: The Role of Electrolytes in Daily Hydration was originally published in Lifestyle Journalism on Medium, where people are continuing the conversation by highlighting and responding to this story.