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This recipe proves that there’s a healthy way to have chocolate for breakfast

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Photos: Botanica

Thanks to unicorn everything, breakfast is starting to regain a little bit of its childhood magic—you know, back when cereals in wildly artificial colors were the only thing that could get you out of bed in the morning. (Other than a new episode of Saved By The Bell, that is.)

But let’s get real: As fun as it is to mix elaborate pastel spreads for your toast, it’s not always possible to make an Insta-worthy breakfast when you’re rushing to work.

Los Angeles-based chefs Heather Sperling and Emily Fiffer have figured out a simpler, yet still healthy, way to bring some of those fourth-grade vibes into your busy weekday mornings: cacao coconut granola. The mineral- and antioxidant-rich concoction is currently on the menu at their new Silver Lake restaurant and market, Botanica, which just debuted (along with its own companion culinary e-zine).

“Packed with cacao powder and nibs, and sweetened only with honey, it’s an excellent energy booster.”

“We love this granola because it’s an awesome, wholesome excuse to eat chocolate for breakfast,” says Sperling. It’s also super-energizing (without any accompanying sugar crash), thanks to the fact that the only sweetener in it is honey. Just ask the chef: “We’ve been sustaining ourselves throughout the insanity of our restaurant opening with handfuls of it nearly every hour, on the hour.”

The duo likens their creation to grown-up Cocoa Puffs, so it makes sense that they’d dish it up it in an elevated way, too. “At Botanica, we serve the granola with house-made cashew-date milk, organic cow’s milk, or sheep’s-milk yogurt…

Missing Breakfast is Not Good For You! Here Are 10 Best Breakfast Foods and Quick Recipes For a Good Morning

Delicious food

Chances are, you have heard someone tell you not to skip breakfast. This is usually followed with, “it’s the most important meal of the day!” But when you slept through your alarm and you need to wash your hair, finding five minutes to get dressed beats finding five minutes to grab something to eat. Sure, you will hear your stomach growling before you get to work or class, but it’s no big deal, right? You can just eat a big lunch and you’ll be fine. Well it turns out that isn’t the case. In fact, skipping breakfast can lead to more than hunger. According to one study, men who skip breakfast increase their risk of heart attack by nearly 30% [1]. And women who skipped their first meal of the day put themselves at risk of developing Type 2 diabetes by about 54%.

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But even if you know how important breakfast is, we live in a fast-paced world. Often times, there just doesn’t seem to be any room to make a meal when you first wake up. And going through a drive through or getting one of those suspicious breakfast sandwiches at Starbucks usually leaves you with more guilt than nutrition. So you go without. This seems like a smart move. After all, if you eat nothing, it’s better than eating something fattening or sugary probably. Well, that’s a myth, too!

Why you need to eat breakfast.

You’ll gain weight if you skip breakfast.

Though it can be tempting to skip breakfast due to a lack of time, appetite or options, skipping breakfast can actually lead to weight gain, not loss. This seems completely unfair, I know. But skipping breakfast makes your body freak out and crave sugary and fatty foods to compensate for the lack of nutrients. Therefore, when you do eat, you’re probably not going for that salad covered in vegetables. Because your hunger level is so high, you’ll be more likely to eat a lot, and none of it will be especially healthy. Before you know it, this habit of skipping breakfast and having an unhealthy lunch results in a shopping trip for bigger pants.

You’ll be “hangry.”

Hangry: A bad mood caused by hunger.

We’ve all been there. When you’re hungry, you get frustrated. When you don’t eat, your energy levels dwindle, causing everything to seem like more of a chore. In summary, EAT.

One study found that men who ate breakfast had a more positive mood than those who skipped. When you skip the most important meal of the day, your blood sugar drops suddenly which can lead to irritability, fatigue and even headaches. And if you’re sitting at school or work with a headache and an empty stomach, it doesn’t take long before you hate the world. Eating regularly helps to support a good attitude. So do yourself, and those around you a favor and don’t skip breakfast [2].

You put your heart at risk by skipping breakfast.

Skipping breakfast may not feel like a big deal. After all, you ate dinner. But when you sleep, your body goes into fasting mode. Therefore, when you wake up, you need to reset your metabolism and hormones by ingesting healthy food. Prolonged fasting, like that done during sleep, leads to increased blood pressure and cholesterol. This decreases the concentration of HDL-cholesterol. What do all these medical terms mean? It means you’re setting yourself up for heart disease….

How To Sweeten Your Food With Raisins Instead Of Dates

Dates are the go-to option in a lot of health food recipes because they provide a delicious, natural way to sweeten dishes. But dates are not the only way. The humble raisin can do the same job, and it’s often a cheaper choice, too. (Not to mention, raisins are way easier to find.)

Laura Fuentes
A bowl of raisin paste waiting to sweeten something up.

I first tried raisin sauce when I was fortunate enough to eat breakfast at Kripalu, a renowned yoga center in the Berkshires. Everything served at the buffet-style meal was nutrient-rich and delicious, but the most memorable part of the experience was the oatmeal…

How To Make Cloud Eggs, Instagram’s New Breakfast Darling

If you thought you knew everything there was to make with eggs, you were wrong. Cloud eggs are the latest breakfast craze on Instagram, and they’re a whole new take on your morning eggs. Part meringue and part baked eggs, cloud eggs are meant to look like a sun shining through a fluffy white cloud. Look:

Not too shabby for a meal eaten before noon.

Cloud eggs take longer to make than your go-to scrambled eggs, and they require a good amount more elbow grease than a typical steamed egg. But they are…

Spinach Pancake Recipe

A few months ago I was the kind of girl who liked fast-food and easy meals. Even with type one diabetes, I always enjoyed to eat these foods, and my blood glucose didn’t liked that. One day my best diabuddy spent a season staying at my house and she was the opposite of me. She likes everything green and healthy! Her bg is so wonderful that made me a bit jealous.
She challenged me to eat like her for the week and see the results on my body and on my bg, and I did. It was shocking! I actually liked to live like that. Eating heathy food helped me control my diabetes and my weight better! In 1 month I lost almost almost 8 pounds!
The secret is to make the foods that you like, but with the right and healthy ingredients! That’s how I created this delicious spinach pancake recipe! I hope you all like it!
Ingredients
  • 5 tablespoons of flour of your preference (whole, oats, etc.). I used oat flakes!
  • 2 tablespoons of chia
  • 3 eggs
  • 150ml of milk
  • 1 teaspoon of coconut oil
  • 5 sauces of spinach
  • Salt to taste
Directions:
1st part
  1. Beat the flour with the chia in the blender first until forming a mixed flour.
  2. Add eggs, milk and coconut oil. Beat until smooth.
  3. Chop the spinach into small pieces (If you have a chopping device, it is very useful).
  4. Add the chopped spinach in the blender and salt.
  5. Beat for 1 minute.
2nd part
  1. In one form, grease the frying pan with a minimum amount of oil.
  2. Put some of the dough in the skillet and when it is ready on one side, turn to cook the opposite side.
  3. Fill with the filling of your preference.
Total Portions: 5
Total Carbohydrates: 50
Carbohydrates per portion: 10
Have a great meal!

10 Breakfast Cereals That Have A Nutritionist’s Stamp Of Approval

Breakfast cereal sales have been on the decline, and while part of that is because millennials have not jumped on this easy breakfast option, another one is because folks are concerned about eating healthily. And cereal, because of our memories of the sugary stuff we ate as kids, does not often depict the image of good food choices.

But at the end of the day, we still love cereal because it’s an easy, thoughtless breakfast option. There are only so many overnight oats we can eat, only so many smoothies we can blend. Some mornings, cereal is what…

6 Reasons You’re Still Hungry—Even Though You Just Ate A Healthy Breakfast

healthy breakfast

Just because you stay away from frosted pastries and cereal with cartoon characters on the box doesn’t mean your breakfast is healthy or will keep you satisfied ’til lunch. Sometimes the problem isn’t so much what’s in your breakfast, but rather, what’s not.

“One of the most common ways people turn their breakfast into an energy-draining sugar bomb is by not including protein and fat with their carbohydrate-heavy meals,” says Stephanie Dunne, RD, a Manhattan-based dietitian.

So if you typically have flavored oats…

The Perfect Paleo Waffle

When Saturday and Sunday roll around, I love waking up and making waffles; they are my favorite weekend treat. Having little bite-sized pieces makes my sense of creativity feel endless- from dipping it in dark chocolate to adding a variety of fruit to my new favorite or sprinkling any type of nut spread. My current obsession is any nut butter from Wild Friends. If you have not heard of Wild Friends, I suggest checking them out my favorites are Chocolate Almond Butter, Cinnamon Raisin Peanut Butter, and Chocolate Coconut Peanut Butter.

These are the only flavors I have tried and I LOVE them all so much, I simply cannot choose between them. If you have not had Wild Friends, I suggest trying them and letting us know which flavor is YOUR favorite. If you have, can you give us suggestions as to which flavor we should try next?!

Ingredients:

  • 3 egg yolks
  • 3 egg whites
  • ¼ cup coconut or nut milk
  • 1 cup gluten free flour (substitutes; almond or brown rice)
  • 1 teaspoon maple syrup
  • 2 tablespoons coconut oil, melted
  • Pinch of salt for taste

Toppings:

  • Wild Friends Chocolate Almond Butter
  • Strawberries
  • Blueberries

Directions:

  • Preheat the waffle iron
  • In a medium bowl, whisk the egg yolks and milk or choice
  • Add in flour and pinch of salt. Combine until smooth, once smooth add in the coconut oil
  • Whisk egg whites for roughly one minute
  • Combine egg whites and batter until smooth
  • Add maple syrup, mix well
  • Scoop desired amount onto a preheated and greased waffle iron
  • Cook until golden

Prep Time: 10 mins
Cook Time: 10 – 15 mins
Total Time: 20 – 25 mins
Serving Size: 4
Calories: 320

The Health And Beauty Benefits Of Green Vegetables

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The other day, my mother asked if we should have waffles for breakfast, and my response shocked even me: “What if we had a salad?” In the weeks since Allure asked me to write about leafy greens, I’ve changed. Once a kale agnostic, I’m now a Devout Kale Orthodox. The kind of person who eats spinach for breakfast and offers unsolicited advice to strangers in line at the salad bar: “You know, romaine is actually healthier than arugula.” (I know, spoiler alert. Just sit tight for a minute.)

The more I learned about leafy greens, the more of them I ate, and the more I ate, the more I wanted to eat. “It’s a virtuous cycle,” says Dean Ornish, the president of the Preventive Medicine Research Institute in Sausalito, California. “You feel so much better so quickly that it becomes positive reinforcement.” While I can’t say I felt physical changes immediately, the psychological benefits were instantaneous. Nothing makes you feel more superior than pulling out a Tupperware container of collard greens in front of your colleagues. I may have become a zealot, but as cults go, the cult of greens isn’t a bad one to be in. (Although maybe every cult member feels this brand of righteousness?)

Nothing makes you feel more superior than pulling out a Tupperware container of collard greens in front of your colleagues.

It seems like every week there’s a new study telling us that a food we thought was healthy is, in fact, the sole reason for the decline of civilization. But think about the Leafies. There’s a reason you’ve never read a disparaging word about them. Research has shown, over and over again, that there’s practically no anatomical system that doesn’t benefit from more kale, more spinach, more watercress. They lower the risk of heart attack and stroke; they’re linked to lower blood pressure; they keep the digestive tract healthy; they help you see better; they’re protective against many types of cancer; and they even play a role in combating mental decline.

Here’s a gross oversimplification: They have pretty much every nutrient our bodies need, with the exception of protein and fat. But when I suggested to registered dietitian Tanya Zuckerbrot that I might go on an all-green diet, she quickly set me straight: “An average woman would have to eat 50 cups of kale per day to get adequate calories.” OK, so you shouldn’t eat only greens, but they actually are a good source of one kind of fat: omega-3, which is associated with alleviating everything from mood disorders to eczema. Fish is usually the go-to for this essential fatty acid, but omega-3s originally come from greens. Fish get them from eating algae, which, as everyone knows, are the salad of the sea!

One place where greens have been shown to be more beneficial than other vegetables or fruits is in the brain. Scientists are beginning to seriously examine the effects of diet on brain function. What they’re finding is great news for anyone who thought cognitive decline was due to unlucky genes. When Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center in Chicago, tracked the eating habits and brain health of almost 1,000 adults over five years, she found that those who ate one to two servings of green leafy vegetables per day had the mental abilities of someone 11 years younger than those who didn’t eat greens. “Of all of the different types of vegetables, green leafy appear to be most related to protection against cognitive decline,” says Morris.

So what is it about greens that make them so good for you? It probably has something to do with the tough life of a leaf. Think of the leaf as the engine of the plant: It’s where photosynthesis, the process of turning light into fuel for the plant, occurs. Photosynthesis creates something called reactive oxygen species, which are turbocharged free radicals that wreak havoc in cells. To combat this molecular chaos, leaves produce tons of antioxidants. “Antioxidants put the…

Goldie Hawn, 71, swaps her glamorous threads for chic workout wear as she steps out for breakfast in LA

She’s set to make her big screen return alongside Amy Schumer in comedy Snatched.

Before she heads on the film’s promotional trail, Goldie Hawn soaked up the Californian sun as she grabbed some breakfast with a pal in Los Angeles.

The 71-year-old looked younger than her years as she stepped out in her athleisure look on Saturday.

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Going for gold: Goldie Hawn soaked up the Californian sun as she grabbed some breakfast with a pal in Los Angeles
Going for gold: Goldie Hawn soaked up the Californian sun as she grabbed some breakfast with a pal in Los Angeles

Highlighting her slender frame, the mother of Kate Hudson slipped on a black workout inspired vest which showcased her toned arms.

The film icon teamed her long skin-flaunting tee with an eye-catching pair of camouflage printed leggings which exhibited her toned pins as she arrived for her morning out.

While wrapping her jumper around her narrow waist, the First Wives Club actress strolled along the pavement in her beige hued Toms, carrying her black leather purse in her hand.

Letting her signature blonde coif fall into a neatly blow dried style, she accessorised her active clad ensemble with a pair of kooky eye-eye inspired shades.

Work it out: The 71-year-old looked younger than her years as she stepped out in her athleisure look on Saturday
Work it out: The 71-year-old looked younger than her years as she stepped out in her athleisure look on Saturday
Flaunt it: Highlighting her slender frame, the mother of Kate Hudson slipped on a black workout inspired vest which showcased her toned arms
Flaunt it: Highlighting her slender frame, the mother of Kate Hudson slipped on a black workout inspired vest which showcased…

Spice Up Your Coffee: Preservative-Free Homemade Coffee Creamers And More!

For some, a hot cup of morning coffee is the best part of waking up. It gets even better when delicious creamers are added to the mix. They are perfect for savoring seasonal flavors while lightening up your java. But when store-bought creamers boast a full roster of mysterious ingredients, you might be wondering if there is a healthier option.

This is where homemade coffee creamer recipes come in. By making your own, you can have full control over the ingredients. Moreover, you can adjust the flavors to fit your preferences and dietary restrictions. And with dairy-free foods becoming increasingly popular, it is worth checking out the list of nontraditional possibilities. To top it off, homemade coffee creamers are budget-friendly, healthy, and easy to make. Read on to learn how to do it yourself.

All About Nondairy Milks

In recent years, nondairy milks have become the highlight of the food industry. This surge in popularity is a result of increased consumer knowledge across several areas. People are learning more about the dairy industry and traditional production practices. Additionally, the health benefits of no-dairy alternatives have garnered significant attention. Consumers are embracing different types of diets, lifestyles, and preferences. Many are also acknowledging the prevalence of lactose intolerance, a condition impacting more than 65 percent of the world’s human population.1 Some individuals are allergic to dairy or simply do not like the taste. Thus, the industry has begun to focus on milks created from sources other than mammals.

Currently, the most popular nondairy options are soy, coconut, and almond milk. Many cafés and restaurants keep these options in stock. Other versions include cashew, rice, and pea protein milk. Unsurprisingly, these nondairy milks taste different from traditional cow’s milk. Each has a distinctive flavor that may take some getting used to. The consistency and color may also differ. And since these alternatives are specialty milks, the price points are often a bit higher. However, for most consumers, this is a decent trade-off for the nutritional value and dietary accommodations. It also makes it easier to enjoy foods that typically call for dairy – examples include oatmeal and milkshakes. And if you’re a coffee drinker, you’ll be happy to know that flavored creamers can also be made in the same way with nondairy milks.

How to Make Homemade Coffee Creamers

Store-bought creamers might be inexpensive, but they come with a price that doesn’t have to do with money. Often, they are full of preservatives, processed sugars, and sodium. Commercial creamers are typically dyed with artificial coloring; flavoring from real ingredients is seldom used. Luckily, you can make coffee creamer right in your own kitchen.

How To:

Over medium heat, combine 2 cups nondairy milk and 2-4 teaspoons of brown sugar, honey, or maple syrup in a stainless-steel pot. Feel free to adjust the amount of sweetener per your preference. Continue stirring until the liquid is uniform. Keep a close eye on the creamer to make sure it doesn’t boil. If you are making a flavored variation, simply mix in the additional ingredients indicated by the recipe.

Cinnamon Vanilla Creamer

This simple version brings together two classic favorites. The finished product will offer a medley of warm and cozy flavors that complement the best notes of coffee.

  • ½ teaspoon cinnamon
  • 1 tablespoon vanilla extract

Pumpkin Pie Creamer

Embrace the best of autumn with this pumpkin pie version. This is a perfect quick fix when you’re craving a pumpkin spice latte. If you want to use the freshest ingredients possible, swap out the canned pumpkin with fresh butternut squash puree. The flavor is practically identical.

  • 2 tablespoons canned pumpkin puree
  • ½ teaspoon cinnamon
  • ½ teaspoon nutmeg
  • ½ teaspoon pumpkin pie spice
  • 1 tablespoon vanilla extract

Peppermint Vanilla Creamer

Take it up a notch with a generous dose of mint flavor. It’s an excellent way to create a holiday-inspired beverage on a chilly morning. Top it off with coconut whipped cream and dark chocolate flakes for a luscious treat.

  • 1 tablespoon peppermint extract
  • 1 tablespoon vanilla extract

Hazelnut Chocolate Creamer

Hazelnut is a classic creamer flavor that can be enjoyed all year round. You can also use almond extract instead of hazelnut for a slightly different taste.

  • ¼ cup dark chocolate chips
  • 1 tablespoon hazelnut extract
  • ½ tablespoon vanilla extract

Nontraditional Sweeteners

If your taste buds are craving more, you can add another sweetener. The traditional choice is white table sugar. These days, however, cafés and restaurants cater to consumers’ need for alternative options. For example, raw sugar is commonly available for people who want the most natural option possible. This sugar is the most earth-friendly as it requires the least processing and chemicals. Brown sugar, which contains molasses, boasts a distinct flavor that some love. Low-calorie artificial sweeteners such as Splenda and Equal have also become increasingly common. And while there have been debates regarding the safety of these synthetic sugars, they are widely available at food establishments.

Clearly, there are many choices out there. But when you are making a homemade coffee creamer, it’s likely that you also care about your sweetener of choice. If you want to leave room for experimentation, prepare your creamer with less sweetener than the recipe calls for. This way, you will have the space to adjust the taste with each cup.

Keep it simple with all-natural alternatives. Honey is simple, healthy, and tasty. Buy local honey whenever possible; it’s an easy way to support local beekeepers.

Agave nectar is sweeter than honey and doubles as an excellent option for vegans. Molasses does not have as many calories as white sugar and offers a distinctive taste that is adored by many. You can even opt for dairy-free butter made of olive or coconut oil. This new substitute has stolen the spotlight as a healthy choice that creates a creamy, luscious consistency. Maple syrup is another unique alternative. It is extremely high in sugar, however; it’s a good idea to use sparingly and mindfully.

As you can see, coffee offers ample room for customization. Don’t be afraid to play around with ingredients until you find a combination that works for your taste buds, preferences, and lifestyle. It’s a delicious way to bring out the best in every cup of coffee.


Original Article by PartSelect Lifestyle Blog

Written by Kirsten Nunez

Vegetarian Eggs Benedict: The Everything You Need To Know About Diabetes Cookbook

This hearty vegetarian dish will provide you with ample protein and carbohydrates to help you make it through the morning. If you’re not sensitive to dairy, you can also add mozzarella cheese as a topping.

INGREDIENTS:

  • 2 tablespoons extra virgin olive oil
  • 1 zucchini (courgette), diced
  • 1 tomato, diced
  • 1 cup (160 g) frozen chopped spinach
  • ¼ cup (25 g) pitted black olives, sliced
  • ½ teaspoon
  • dried rosemary
  • 4 eggs
  • 2 gluten-free English muffins, split in half
  • Salt and freshly ground black pepper

Serves 2

  1. Heat the oil in a sauté pan over medium heat. Add the zucchini (courgette), tomato, spinach, olives, and rosemary, lightly season with salt and pepper, and sauté for about 5 minutes until the zucchini and tomato are softened and the spinach is heated through.
  1. Meanwhile, poach the eggs. Fill a skillet (frying pan) with water and bring the water to a low boil. Break the eggs directly into the simmering water and cook for about 4 minutes until the yolk is as you desire.
  1. While the eggs are poaching, toast the muffins in a toaster.
  1. To assemble, place two muffin halves on each plate and top each muffin half with some sautéed vegetables and a poached egg.

Per serving: 489 kcals, 27.7 g fat (1.2 g saturates), 30.3 g carbohydrate (6.9 g sugars), 25.1 g protein, 7.4 g fiber, 2.2 g salt


Recipe from The Everything You Need To Know About Diabetes Cookbook by Dr. Karin M Hehenberger, MD, PhD (CICO Books, $19.95) Photography © CICO Books

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