breakfast

Avocado Toast

There is a lot of debate about breakfast.

Some say breakfast is the most important meal of the day. Others say it’s better to skip breakfast. And some others say it’s the consistency (eat breakfast everyday or never) that’s important.

We believe that having a nutritious breakfast can be a great way to start the day! How about our Super Easy Avocado Toast for breakfast tomorrow?

Avocado Toast

INGREDIENTS:

  • 1 ripe avocado

  • 1 tsp olive oil

  • 1/3 tsp salt

  • 1/3 tsp freshly ground black pepper

  • 1/3 tsp red pepper

  • 1/2 tsp garlic powder

  • 1 tsp lemon juice

  • 2 slices whole wheat bread

  • 1 egg

  • 1 tsp sunflower seeds

DIRECTIONS:

  1. Mash the avocado and mix it with olive oil, salt, black pepper, red pepper, garlic powder and lemon juice.

  2. Toast the bread.

  3. Spread the mashed avocado on the top.

  4. Fry an egg to your preferred consistency and add it on the top of the toast.

  5. Sprinkle sunflower seeds on each toast.

If you’re not a morning person, you can start with a piece of fruit or some homemade smoothies. Have a great day!

Smoothies

REFERENCES:

  1. Guinter MA, Park YM, Steck SE and Sandler DP. Day-to-day regularity in breakfast consumption is associated with weight status in a prospective cohort of women. Int J Obes (Lond). 2019 Mar 29. doi: 10.1038/s41366-019-0356-6. https://www.ncbi.nlm.nih.gov/pubmed/30926951

Sweet Potato Pancakes

Happy (almost) Thanksgiving!

Looking for a delicious festive breakfast? Try these sweet potato pancakes!

Sweet Potato Pancakes

INGREDIENTS:
• 1 large sweet potato (steamed and mashed)
• 2 eggs
• 1/3 cup almond milk
• 1/4 tsp salt
• 1/2 tsp ground cinnamon
• 1 tbsp butter
• coconut yogurt, cinnamon, pumpkin seeds and maple syrup to taste

DIRECTIONS:
1. Mix together the mashed sweet potato, eggs, almond milk, salt, and ground cinnamon.
2. Over medium heat, melt butter and cook the sweet potato pancakes for approximately 2 minutes per side (don’t flip them too soon so that they don't break!)
3. Top them off with some coconut yogurt, cinnamon, pumpkin seeds and maple syrup.

Sweet Potatoes

Sweet potatoes are not only delicious, but are also one of the best sources of beta-carotene, which are converted into vitamin A in our body. Vitamin A protects body from infections, supports cell growth, and is involved in eye and skin health.

Enjoy sweet potatoes for meals and snacks - the easiest way to cook them is to just rinse and bake in an oven until they are soft. You’ll be surprised how sweet they are without having to add any sugar :)


REFERENCES:
1. California Department of Public Health, Network for a Healthy California. Harvest of the Month. 2010. http://harvestofthemonth.cdph.ca.gov/documents/Winter/SweetPotatoes/Sweet%20Potatoes%20-%20Educator%27s%20Newsletter_Final.pdf