The basic formula is simple: soda, syrup and a splash of cream. Swap the base for a prebiotic soda and you get the same nostalgic, milkshake-adjacent flavors with a different nutritional profile.

How dirty soda works

A dirty soda is a sweet drink built on three components—a soda base, flavored syrup and a creamer or half-and-half. From there, the combinations are nearly limitless.

“There’s nothing inherently wrong with dirty soda—it’s just a sweet drink with added sweeteners and creamers. The amount of sugar you’d get from one really depends on whether you’re using diet or regular soda, and sugar-free or regular syrup or creamer,” dietitian Christine Byrne, owner of Ruby Oak Nutrition, told CBS News.

Food

What Is a Dirty Soda? Everything to Know About the Viral Drink, Its Utah Roots, Recipes, and More

The unique take on soda is making everyone wonder where their nearest dirty soda shop is.

That flexibility is part of the appeal. Yelp trend expert Tara Lewis told CBS News the drink keeps evolving as people experiment.

“What makes this trend so exciting is its endless customizability,” Lewis said. “Recently, we’re even seeing new recipes that swap cream for protein shakes. As we head into Sober October, we also see this trend evolving into a fun mocktail and expect to continue to see this growth as more people search for non-alcoholic alternatives past Dry January.”

Why dirty soda is trending now

Dirty soda’s national profile spiked in September of 2024 after it was featured in the Hulu unscripted series The Secret Lives of Mormon Wives, according to Food & Wine. In episode five, the show’s stars explain how soda shops anchor social life in the Latter-day Saints community.

“Utah is like land of the Mormon bar, which are all the soda shops that we have,” cast member Jessi Ngatikaura says on the show. “There’s one on every corner.”

Wellness

Are Prebiotic Sodas Good for You? Top Doctors Weigh In

Need-to-know info about the trendy low-calorie, low-sugar, fiber-rich sips

The timing also lines up with two non-alcoholic drinking pushes—Sober October and Dry January—that have sent more people searching for mocktails and treat drinks that don’t involve alcohol.

Classic nostalgic flavors to try

These combinations recreate childhood favorites using a prebiotic soda base:

• Orange creamsicle: orange prebiotic soda, vanilla cream and half-and-half
• Cherry vanilla cola: cola prebiotic soda, cherry syrup and cream
• Root beer float remix: root beer prebiotic soda with coconut cream or vanilla creamer
• Strawberry cream soda: strawberry syrup, vanilla and cream

Vacation-inspired dirty sodas

For tropical flavors, try these mixes:

• Piña colada dirty soda: pineapple soda, coconut cream and lime
• Mango creamsicle: mango soda, vanilla and cream
• Coconut lime cooler: lime soda and coconut cream

Dessert-inspired dirty sodas

These versions lean fully into dessert territory:

• Key lime pie: lime soda, coconut cream and a graham cracker rim
• Peaches and cream: peach soda, vanilla and cream
• Raspberry cheesecake: raspberry syrup, vanilla cream and a splash of lemon
• Banana cream: banana syrup, vanilla and cream

Whether you stick with classic soda or swap in a prebiotic version, the formula stays the same—pick a base, add a syrup, finish with cream and adjust until it tastes like the drink you actually want.

Sweet potato brownies are the mouthwatering choice and a healthy alternative to regular brownies that will also keep your sweet tooth satisfied. This treat is nutritional and full of vitamins and minerals that will keep your health in check and keep you happy. 

Why are sweet potato brownies good for you?

Enjoying a sweet potato brownie means you get the deliciousness of the chocolate but also the nutrition of a sweet potato. The dessert is packed with vitamins, including Vitamin A, Vitamin C and Vitamin B6. They are also filled with potassium, fiber, manganese and copper. Potassium helps to regulate blood pressure, supports muscle function, while the fiber promotes blood sugar control, gut health and healthy digestion.

There are also dozens of health benefits that come along with these sweet treats, including improved vision, heart health, blood sugar regulation and improved gut health. They also have anti-inflammatory properties, may aid in weight management and boost immunity.

Food

11 Baked Sweet Potato Recipes That Will Light Up Your Fall With Nutritious Flavor

Whether you whip these up as a light supper or a filling side, these recipes are sure to please

How to make sweet potato brownies

There are hundreds of recipes that can assist you in making tasty sweet potato brownies, depending on your health priorities. Below is a simple four-ingredient recipe that you can try using four kitchen staples. 

The ingredients needed for the recipe are sweet potatoes, maple syrup, almond butter and cocoa powder. There is also the option of adding in chocolate chips and frosting if you want it a bit sweeter, but they’re not necessary. 

First, preheat the oven to 350°F and make sure to grease your own baking pan. Then, combine all of the ingredients in a food processor or blender and blend until you get a smooth batter. 

Next, pour the batter into the greased pan and stick it in the oven for 20 minutes or until a toothpick can be inserted and come out clean. Once they’re done, take them out and let them cool before slicing.

Wellness

Sweet Potatoes Deliver Astonishing Health Benefits: What Doctors Want You To Know

The spuds may dramatically improve gut health, speed weight loss, sharpen eye sight and more!

How to keep the brownies fresh

Whether you want to eat the brownies in a couple of days or keep them around for a while, you must make sure that you properly store the dessert. The cooled brownies can last in a sealed container in the refrigerator for up to one week. 

If you’d rather have them last a little bit longer, you can stick the brownies in a Ziploc bag and keep them in the freezer for up to 6 months. 

Give the flavorful sweet potato brownies a try and let us know what you think!

What is baked oatmeal?

Somewhere between classic oatmeal and a breakfast casserole lies baked oatmeal. Think of it as oatmeal’s more structured, sliceable cousin. Instead of the traditional stovetop method, the oats are mixed with wet ingredients and baked in the oven until set. The result? A soft, cake-like texture that holds its shape, making it perfect for meal prep or serving a crowd.

This version takes things to another level with a rich, tangy cheesecake swirl and bursts of sweet strawberries. It’s got all the cozy, comforting flavors of dessert but still packs plenty of nutrition. The ingredient list is simple and flexible: rolled oats (for the perfect texture), milk of your choice, protein-boosting Greek yogurt, eggs, fresh or frozen strawberries and just enough maple syrup for a hint of sweetness. A touch of butter keeps everything rich and moist, while vanilla extract brings the flavors together.

And of course, there’s the cheesecake swirl. Made with cream cheese, powdered sugar and strawberry jam, it’s what makes this baked oatmeal feel extra special. The swirl gives the dish a dessert-like quality without overpowering the wholesome oats.

Food

Strawberry Rhubarb Jam Recipe Use Just 4 Ingredients for the Sweetest Spread

Use this spread to add a fruity kick to your favorite treats!

Tips for the best strawberry cheesecake baked oatmeal

Ready to use those oats? We have some helpful tips to keep in mind:

• Use rolled oats. We reccommend rolls oats in this recipe for the best texture. Instant oats will make it mushy, and steel-cut oats won’t soften enough.
• Soften your cream cheese. Whether you prefer low-fat or full-fat cream cheese, make sure it comes to room temperature before baking. This prevents any big clumps when mixing.
• Mix your jam. Some strawberry jams have a more gelatinous or clumpy texture. To loosen it, add some water or mix it thoroughly until you reach a pourable consistency.
• Avoid whey protein. If you choose to include protein powder, we recommend a plant-based variety (like pea) or a casein/whey blend. Many find whey protein powder to taste rubbery or off-putting in baked goods.

Variations to try

One of the best things about baked oatmeal is how easy it is to customize. Here are some ideas to switch things up:

• Berry swap: Not a strawberry fan? Use blueberries, raspberries or a mix of all three.
• Nutty addition: Stir in chopped almonds or pecans for crunch.
• Chocolate twist: Add mini chocolate chips or dark chocolate chunks to the batter for a sweet surprise.
• Dairy-free version: Use a plant-based yogurt and dairy-free cream cheese.

Weight Loss

Oatmeal Drinks for Weight Loss: Experts’ Yummy Upgrade of TikTok’s ‘Oatzempic’ Trend Can Triple Fat Burn

Plus, the five oat-based recipes you have to try that'll boost your weight loss journey 

How to make strawberry cheesecake baked oatmeal

Making this recipe is as easy as stirring, swirling and baking. Here’s the breakdown with a delicious recipe from Peanut Butter & Fitness. Store leftovers in an airtight container for up to six days, and reheat in the microwave for a quick breakfast.

Ingredients:

• 2 cups rolled oats
• 2 scoops preferred vanilla protein powder
• ½ tsp. baking powder
• ½ tsp. cinnamon
• ¼ tsp. salt
• 1 cup unsweetened vanilla almond milk (or preferred neutral milk)
• ⅔ cup vanilla Greek yogurt 
• 2 cups strawberries, chopped
• 3 Tbs. pure maple syrup
• 3 Tbs. unsalted butter, melted
• 1 large egg
• 1 large egg white
• 1 tsp. vanilla extract

Cheesecake swirl

• ¼ cup preferred strawberry jam or preserves
• ½ cup reduced-fat cream cheese
• 3 Tbs. powdered sugar
• 1 Tbs. unsweetened vanilla almond milk (or preferred neutral milk)
• ½ tsp. vanilla extract.

Directions:

• Total time: 45 minutes
• Yield: 6 servings

1. Preheat the oven to 350° F, then grease an 8×11-inch baking dish with neutral oil and set aside.
2. In a small bowl, whisk all the ‘cheesecake swirl’ ingredients except the strawberry jam until smooth, then set aside.
3. In a large bowl, combine the dry ingredients (including the strawberries). In a separate bowl, combine the wet ingredients, then pour into the dry ingredients bowl. Pour the oatmeal mixture evenly into the prepared baking dish.
4. Dollop the cream cheese swirl mixture on top of the oatmeal mixture. Then, add dollops of the strawberry jam. Swirl together with a knife or toothpick, being careful not to over mix.
5. Cover the baking dish with foil and bake for 20 minutes. Remove the foil and continue baking for another 20-25 minutes, or until the center appears firm.
6. Allow to cool for at least 15 minutes before slicing and serving.

The health benefits of butternut squash

Butternut squash is a rich source of beta-caterone (a carotenoid) as well as vitamins A and C. As a pigment, beta-caterone gives the vegetable its orange color. This carotenoid’s antioxidant properties have been shown to protect against illness-causing free radicals that may otherwise weaken immune function. In the body, beta-caterone also converts into vitamin A—which increases the activity of immune system cells. Vitamin C is another antioxidant that helps reduce inflammation and aid immune cell function. Ultimately, there’s no better way to get these key nutrients all at once than in a smoothie that’s packed with butternut squash.

Food

These 3-Ingredient Parmesan Butternut Squash Bites Are the Easiest Fall Side Ever

It's cheesy and healthy!

How to make a butternut squash smoothie

This Butternut Squash Smoothie recipe from 30Seconds.com uses one cup of the mashed vegetable. It’s best that the puréed butternut squash is plain, so that you don’t taste salt or pepper in the drink. For a spiced, creamy twist, this smoothie includes additional ingredients, such as cinnamon and almond milk. It’s perfect if you’re feeling full from a heavy meal and need something light to consume. (For other ways to prepare tasty smoothies, read about smoothie cubes and kefir smoothies.)

Butternut Squash Smoothie

Ingredients:

• 1 cup mashed, cooked butternut squash 
• ¾ cup almond milk
• ¾ cup orange juice or pineapple juice
• ½ teaspoon cinnamon
• ¼ to ½ tsp. ground ginger
• 2 Tbs. nut butter
• ½ tsp. vanilla extract
• Honey or maple syrup (optional)

Directions:

• Prep Time: 5 mins
• Total Time: 5 mins
• Yield: 1 to 2 servings

1. Put all ingredients into blender except honey or maple syrup. Pulse until smooth.
2. Add honey or maple syrup to taste, if desired. 
3. Pour into glass, sprinkle with dash of cinnamon (if desired), and serve.
4. Bonus: Try using leftover cooked pumpkin purée or sweet potato for this smoothie. Just be sure that it doesn’t contain any other ingredients, like butter or sugar, so it doesn’t affect the drink’s flavor.

My taste test

Butternut squash isn’t the first ingredient I’d think to add to my smoothie — but this drink turned out to be really good. The smoothie had a prominent sweet, nutty flavor thanks to the peanut butter I used, and this nuttiness complemented the warming spice taste of the ground cinnamon and ginger nicely. The butternut squash added a subtle earthiness, plus it made the beverage very creamy. Next time, I’ll probably use one tablespoon of nut butter for a less intense flavor and add ¼ teaspoon more ginger for an extra spicy note.

A butternut squash smoothie may not sound appetizing at first blush—but as the old saying goes, “Don’t knock it until you’ve tried it.” Plus, getting your fill of this vegetable can help give your immune system a nice boost!

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Wellness

How Much Protein Do I Need a Day, Really? Nutritionist-Approved Ways to Easily Incorporate the Nutrient Into Your Diet

We’ve all memorized the right serving of fruits and veggies you need daily—that famous 5. But what should your daily protein intake look like? And what can you eat to make sure you’re getting the recommended dietary allowance (RDA)? Determining your own personal protein intake may be more difficult than citing a universal number, which […]

1. Chicken and Andouille Sausage Jambalaya

It’s a Mardis Gras party in your mouth with this slow cooker twist on a Louisiana favorite. Juicy chicken thighs and spicy andouille sausage come together for a protein-packed Jambalaya, delivering 37 grams of protein per serving. Plus, it takes just 30 minutes to prep before you can set it and forget.

2. Caesar Chicken Bowties

Think of this as your favorite chicken Caesar salad in pasta form! Tender grilled chicken breast is paired with bowtie pasta and tossed in a creamy Caesar dressing for a quick meal that offers 35 grams of protein. And you can whip it up in just 30 minutes.

3. Creamy Chicken and Rice

This cozy, one-pot stew feels like a warm hug in a bowl with almost 30 grams of protein. The rich, creamy sauce comes together in less than 30 minutes with rotisserie chicken and frozen veggies, making it an easy, budget-friendly option for weeknights.

4. Meatball Heroes

What’s better than a classic meatball hero? One that packs in 30 grams of protein. Meatloaf mix and Italian-style breadcrumbs make for the juiciest, downright flavorful meatballs nestled in a toasted hoagie roll. And you can’t forget the marinara and melted mozzarella.

5. Spaghetti and Surprise Meatballs

Spaghetti gets an upgrade with these “surprise” meatballs, which hide gooey mozzarella cheese inside! Made with ground beef and pork, these meatballs offer a fun twist and pack over 35 grams of protein. The surprise element will wow your family, and at $1.81 a serving, you can enjoy the price tag.

6. Chicken and Peppers Fajitas

Sizzling chicken fajitas are always a hit, and this high protein version doesn’t disappoint. Lean chicken breast, bell peppers, onions and cherry tomatoes are sautéed with smoky chili powder, making this a one-pot dish full of flavor in less than 30 minutes.

7. Zesty Pesto Chicken and Spinach Salad

Looking for a high protein salad that doesn’t skimp on flavor? This one delivers at $1.98 a serving. Grilled chicken tenders are tossed with orzo pasta, fresh spinach, homemade basil pesto and cherry tomatoes, creating a light but filling meal with about 30 grams of protein.

8. Spiced Chicken and Chickpeas

This dish is bursting with Middle Eastern-inspired flavors like cumin, paprika and olive oil. The tender chicken breast, hearty chickpeas and nonfat plain Greek yogurt pack in over 40 grams of protein, making it both filling and nutritious. Plus, it’s easy to make in one skillet, keeping cleanup simple and costs low.

9. Smoky Chicken and Corn Tacos

These high protein tacos are sure to elevate your taco night thanks to chipotles in adobo for a smokey kick. Affordable, easy to assemble with rotisserie chicken and perfect for the whole family, you can now make this a go-to weeknight favorite. 

10. Chicken Caesar Salad

This classic salad gets a protein boost with grilled chicken breast, offering over 35 grams of protein per serving. Crisp romaine lettuce, crunchy croutons and Caesar yogurt dressing come together in this easy-to-make dish that’s perfect for lunch or a light dinner. Plus, it’s super affordable, making it a great option for meal prep.