The possibility of coming up with breakfast ideas without eggs may initially seem zero. However, you’ll soon learn that this isn’t the case. As integral as this ingredient is, there’s a variety of dish choices you can make and enjoy in the morning. Is It Really Breakfast Without Eggs? Yes, it is possible to have your morning meal without eggs. So many breakfast options all around the world utilize this, which is understandable. After all, they offer plenty of protein, vitamins and minerals to the body. A great workaround is to come up with ideas that involve alternative ingredients. Many people decide to eliminate eggs from their diet altogether. For instance, a vegan diet abstains from using animal products, including eggs. Some people simply don’t like the taste and texture of their eggs, whether they’re sunny side up or scrambled. Plus, there’s the matter of egg allergies. They are much more common than you think, with about two percent of children allergic to eggs. This reaction can sometimes be a side effect for those with a chicken allergy, with many people calling it bird-egg syndrome. Some people can overcome their egg and chicken allergies over time. However, it’s better not to risk it if you’re experiencing rashes or stomach cramps from these different components now. Instead, make an eggless breakfast. Eggless Breakfast Options There are many sweet and savory breakfast ideas without eggs, so choosing what matches your palate and dietary needs is up to you. You can also come up with your own variation of these options. 1. Peanut Butter and Jelly Sandwiches The traditional peanut butter and jelly sandwich is free of eggs. It’s a top contender if you need a quick breakfast that you’re familiar with. But if you have some extra time, take your sandwich and toast it on each side with a bit of butter. It can add the perfect amount of warmth to your bread and take your breakfast up a notch. 2. Quinoa Porridge Quinoa is a good protein source in place of eggs, known as a whole grain food that can keep you full until lunch. They also pack fiber into your diet. To make this ingredient your breakfast, cook it with milk. Your quinoa porridge will be the perfect base for a couple of fruits and a drizzle of honey to make your morning a little sweeter. 3. Rice Pudding If quinoa is tougher to find, you can opt for rice pudding instead. Cook your pudding rice with some milk. You can incorporate some sweetened, condensed milk and evaporated milk for a creamier texture. Some people top this dish with banana and cinnamon, but you can choose other fruits. Some people also enjoy adding nuts for a bit of texture. 4. Zucchini Oats Zucchini oats are an excellent plant-based ingredient that is a substitute for regular oats. The great thing about zoats is how customizable they can be, too. For instance, add chocolate to sweeten the dish while improving heart health and fighting oxidative stress. If you want to add a little crunch, apples and nuts also go well on top of this breakfast option. 5. Tofu Scramble Vegans create wonders out of tofu. When crushed and fried, they offer the same texture as your scrambled eggs. Remember to add certain spices, such as turmeric powder, onion powder, garlic powder and black salt. When you have your tofu scramble, you can utilize it in different breakfast burritos, bowls and sandwiches or eat it on its own. 6. Beef and Veggie Breakfast Bowl If you eat meat, a beef and veggie breakfast bowl is a fantastic option. Well-seasoned ground beef that’s 85% lean and 15% fat can offer a good amount of protein. Bring it together with steamed rice and sauteed onion, mushrooms and peppers. You can also add some tofu scramble on top, but it still packs plenty of flavor. 7. Berry Smoothie Bowl For a colder breakfast option, go with a berry smoothie bowl. Refrigerate your blueberries, strawberries and raspberries the night before you want to eat them. Blending them cold with Greek yogurt and milk can make the texture of your smoothie a tad thicker. Top them with a few chia seeds or granola and the leftovers of your berry mix. 8. Garlic Cheese Toast Eggs on toast are a classic breakfast idea, but there are still other options that you can put on top of your warm slice of bread. For instance, a cheesy and buttery garlic mixture can take your breakfast to another level. Just mix some crushed and roasted garlic with butter, cream cheese, cheddar and Monterey jack to top your toast. Put it in the oven to get it nice and melted. 9. Rainbow Salad Avocado toast with eggs is an Instagram-worthy dish, but the rainbow salad is a worthy competitor. Picture a blend of red tomatoes, orange carrots, green cucumbers, blueberries, purple cabbage. This dish is absolutely colorful and delectable. Top it off with a balsamic vinaigrette when you’re ready to eat. 10. Yogurt Parfait If you need a breakfast that’s easy to meal prep, make fruit and yogurt parfaits in jars. You can store them in the fridge for a good amount of time too. Vanilla yogurt is sweet, complimenting crushed graham, crunchy granola and whole walnuts. You can also add extra berries in the middle and on top for extra vitamins. 11. Banana Pancakes Pancake batter is usually made with egg, milk, melted butter, flour, sugar, and salt. If you want a fruity spin to this traditional breakfast, these banana pancakes are one of the simple breakfast ideas without eggs that you can whip up in minutes. You can still use roughly the same recipe while substituting the egg for bananas. Plus, it will still taste great with some maple syrup or caramel. 12. Breakfast Potato Casserole Potatoes are incredibly versatile and they offer a high amount of protein. You can dice and cook them as is to make breakfast tater tots. However, if you have the time during the morning, a baked potato casserole with ham, cheese and onions is an excellent dish to invest your time in. Make this on the weekend to have a hearty breakfast with loved ones or yourself. Take a Crack at a New Recipe Idea It’s initially challenging to come up with breakfast ideas without eggs, especially if you’re already accustomed to having them in your morning dishes. At the same time, it’s great to step out of your comfort zone and try different flavors that are still healthy and delicious. Make an eggless breakfast idea above and enjoy.
Pomegranate’s vibrant flavor is the perfect addition to almost any meal. Besides the eating pleasure and texture it adds to salads and glazes, it may also improve your health with antioxidants and anti-inflammatory goodness. If you want to know how to harness the health benefits of pomegranate, you’ve come to the right place. Benefits of Pomegranate You can benefit from the pomegranate arils (aka seeds) and juice in several ways. 1. May Support Skin Health Pomegranate is one of those superfoods that has benefits that go from skin to stomach (or vice versa). When it comes to your skin health, it’s an excellent source of vitmin C and antioxidants like ellagic acid and tannins. They all work together to help you age gracefully by preventing sun damage and blocking free radicals. Pomegranate may also improve skin regeneration in your surface layer and inner layer. The superfood does this by increasing circulation in your skin, which speeds up skin cell tissue repair and wound healing. Trust the science. Women who participated in a Pom study reaped some skin benefits. The PomJ (aka pomegranate juice) drinkers experienced more UVB protection and the PomX (aka pomegranate supplement) takers experienced the same. 2. May Improve Heart Health Pomegranate is among the foods that support heart health, along with leafy greens, berries, fatty fish and green tea. The same antioxidant properties that help your skin protect your heart from cell damage and may lower cholesterol. The polyphenol compounds in the fruit may also prevent plaque buildup and keep your heart’s artery walls from thickening. Your heart needs you artery walls to be to pump enough blood and oxygen to surrounding organs. 3. May Reduce Inflammation Get this - pomegranates have three times more antioxidant activity than wine and green tea. Considering these two drinks are considered heroes in the antioxidant world, adding pomegranate juice to your diet may be what you need to reduce inflammation. While fruit and vegetables are almost always better raw, commercial pomegranate juice has higher antioxidant counts than homemade or experimental juice from the seeds. This is because industrial processing includes some of the tannins from the pomegranate rind, where you might remove them and use the seeds by themselves. Tannins are an antioxidant that can support gut health by helping good bacteria grow. When you look for pomegranate juice, ensure it says 100% juice so you get your benefits without additives or sweeteners. 4. Can Aid Muscle Recovery Antioxidants are truly the star of the show. In addition to supporting skin and heart health, the antioxidants in pomegranates may reduce muscle soreness and help with recovery after strength training. Adding pomegranates to your post-workout snack can be a lifesaver if you lift weights. If you’re a runner, taking pomegranate extract within half an hour of intermittent running could improve your performance. Recipes with Pomegranate 1. Roasted Brussels Sprouts With Pomegranate Salads can be warm too! This roasted Brussels sprouts salad with goat cheese and pomegranate is the perfect side dish for a cozy winter meal. Cooking time: 20 minutes for prep, 10 minutes for assembly Ingredients: Brussels sprouts, trimmed and halved Shallot Goat cheese, crumbled Pomegranate seeds Extra-virgin olive oil White balsamic vinegar Ground pepper Salt Instructions: Roast the brussels sprouts and shallots on a large baking sheet with olive oil with salt and pepper to taste. When they are tender, put in a salad bowl and add the vinegar. Add the goat cheese and pomegranate seeds. 2. Arugula Salad This arugula salad sprinkled with goat’s cheese and pomegranate makes for a quick lunch or an addition to your favorite pasta dish or salmon. Cooking time: 20 minutes for prep, 20 minutes for assembly Ingredients: Vinaigrette Olive oil Shallots, finely chopped Sherry Vinegar Maple syrup Lemon juice Thyme Dijon Mustard Pepper Salt Salad Baby arugula Baby carrots Walnuts, chopped Pomegranate arils Goat feta, crumbled (you can replace with feta or shaved parmesan) Instructions: Roast the carrots with maple syrup, garlic, butter, olive oil and thyme. While they cook, combine the wet ingredients for the vinaigrette. Once your carrots are cooked and cooled, combine them with arugula and walnuts. Drizzle the vinaigrette onto the salad and toss it. Add pomegranate arils and cheese to serve 3. Coconut Rice with Pomegranate Porridge How do you make the perfect post-workout snack? Add pomegranate. This recipe also works if you’re looking for a dairy-free and gluten-free breakfast option. Cooking time: 20 minutes for prep, 10 minutes to assemble Ingredients: Jasmine rice Nuts, chopped Pomegranate arils Coconut milk Maple syrup Coconut oil Cinnamon Salt Instructions: Rinse and soak the rice for 10 minutes. Cook it on the stove with coconut oil and salt. When your rice is fully cooked, put it in a bowl and add half the pomegranate portion, coconut cream, maple syrup and cinnamon. Let it cool. Or if you prefer it warm sprinkle with the rest of the pomegranate arils and nuts. 4. Lamb Tagine and Pomegranate Couscous Pair the antioxidant and anti-inflammatory couscous with pomegranate for a hearty, and healthy lamb dinner. It’s a fragrant meal that will impress any guest and one you’ll want to make over and over. Cooking time: 1-2 hours Ingredients: Lamb tagine Lamb Garlic, peeled and crushed Fresh ginger, grated Onions, chopped Coriander seeds, crushed Cinnamon Black pepper Olive oil Honey Tomato puree Couscous Couscous Pomegranate arils Olive oil Fresh lemon juice Chicken stock Black pepper Fresh mint Lime Greek yoghurt Instructions: To make the lamb tagine: Add olive oil, onions, garlic, ginger and spice to a heated ovenproof saucepan or casserole. Stir and cook until the onions soften. Add the lamb, chopped tomatoes, tomato puree and honey to your pot. Stir and bring to a simmer. Put the pot in the oven for an hour and a half or until the lamb is tender. For the couscous: Mix couscous with olive oil and lemon juice in bowl. Pour hot chicken stock over the couscous and sprinkle salt and pepper. Let the couscous sit for 10 minutes then stir in pomegranate arils and chopped herbs. Serve the lamb tagine with a bowl of Greek yogurt and a wedge of lime for each plate. Try Healthy Pomegranate Recipes To Support Your Health Pomegranates contain nutrients and antioxidant elements that, combined with overall healthy eating, may improve your health. The lesser-known power-packed superfood is sure to add eating pleasure and a touch of healthy Tc to your diet.
Chia seeds were originally cultivated and grown in Mexico and considered a staple crop, along with corn and beans. These grains — resembling watermelon seeds, pack a lot of nutrition and come in black, brown and white colors. They were a significant part of the diet of Aztec warriors during ancient times, giving them energy and endurance during fierce battles. Chia seeds are recognized as a superfood, with nutrition experts lumping them with nuts and dried fruits. People love to include these grains in their diet for many good reasons. Learn the benefits of chia seeds and why they’re a valuable addition to your daily plate. Nutritional Profile of Chia Seeds As a superfood, chia seeds are loaded with healthful properties that can do wonders for your health, heart, brain, skin and overall well-being. Including them in your diet can help you meet your daily nutritional needs. High in Fiber Chia seeds are chock-full of soluble fibers and mucilage — substances responsible for their sticky texture when the seeds are moistened. Soluble fibers have several health benefits. They can boost digestion, support bowel movement and make your gut healthier. Leveling up your diet with chia seeds as toppings in oatmeal or as a smoothie will boost it with an extra nutritious flair and make it more enjoyable. As they're easy on the stomach, they can aid your digestive system. Excellent Source of Plant-Based Protein Even more impressive is that chia seeds contain all 10 essential amino acids the body can't make, including leucine, phenylalanine, lysine, arginine and valine. These substances are the building blocks of protein, so if you're looking for a plant-based protein source, they're your best bet, as 18%–24% of their mass accounts for these macronutrients. These tiny seeds may look insignificant but their protein content shouldn't be underestimated. They’re essential for muscle growth and repair. Rich in Healthy Fats and Omega-3 Fatty Acids They’re also an excellent source of omega-3 fatty acids, containing 20% of these healthful oils that are good for the brain, heart, lymphatic system and other bodily functions. Packing more omega-3 than flaxseed, what makes these grains a notch higher in nutrient value is their omega-6 acid content that makes your skin glow, hair healthy and bone strong. The next time you have your salad, sprinkle some seeds for an added texture and nutritional boost. Other Essential Nutrients Chia seeds are a multi-nutritional source, promoting them to a superfood category and a favorite of many food enthusiasts. One portion weighing 100 grams has the following vitamins and minerals. Calcium: 631 mg Iron: 7.72 mg Magnesium: 335 mg Potassium: 407 mg Vitamin C: 1.6 mg Manganese: 2.72 mg Zinc: 4.58 mg Vitamin B3 or Niacin: 8.83 mg It's not surprising chia seeds were once used as a currency for trading goods within the Aztec empire because of how nutritious they are. You're missing out on many health benefits by skipping them on your diet. Excellent Benefits of Chia Seeds Chia seeds are tiny but many health enthusiasts applaud them for their powerful benefits. Here are just a few reasons to include them in your diet. 1. Help You Manage Weight They're rich in soluble fiber, helping you manage and lose weight. Adding water to chia seeds plumps them to form a gel-like substance that makes you feel full faster after eating while slowing down digestion. Increasing your daily soluble fiber intake by 10 grams can reduce your risk of gaining belly fat by 3.7%. Moreover, fiber is a natural appetite suppressant, meaning consuming chia seeds will reduce hunger and calorie intake. They can prevent overeating and help you manage your BMI at a healthy limit. 2. Good for the Heart Heart diseases are a prevalent health concern in the U.S. Diet has a crucial role in keeping heart conditions in check. Eating chia seeds containing a remarkable amount of omega-3 fatty acids can help improve your heart health and manage associated diseases. These grains, full of valuable components like polyphenols, antioxidants and fiber, can help curtail the risk of cardiovascular ailments, including high blood pressure, triglycerides and cholesterol. Your heart will thank you for eating chia seeds frequently. 3. Regulate Blood Sugar Do you have a high risk for diabetes? Another health-changing merit of fiber and fundamental nutrients in chia seeds is lowering the risk of diabetes. Every 100 grams of these seeds contains 34–40 grams of dietary fiber, 100% of the daily recommended intake for adults. Since the body can’t break down or absorb fiber, consuming fiber-loaded foods like chia seeds will prevent your glucose level from crashing or going haywire after a meal. This enables you to regulate your blood sugar in your target range. 4. Boost Gut Health Chia seeds are also among the few foods containing prebiotics, dietary compounds integral to the gut. Since their natural sources are limited, prebiotics are often synthesized into supplements, such as capsules and powders. Prebiotics have many health benefits, like decreasing the severity of gut conditions and enhancing metabolic health. One review found that people with irritable bowel syndrome (IBS) with constipation may improve with inulin treatment, a type of prebiotic. Besides soothing gut inflammation, sufficient prebiotics in the body may also support healthy blood sugar, triglyceride and cholesterol levels. 5. Strengthen Your Immunity They also have antioxidant and anti-inflammatory benefits, boosting your immunity while keeping you healthy. Eating chia seeds is like adding another layer of protection against diseases. Their special microchemicals and omega-3 fatty acids — which are potent antioxidants — help decrease your sensitivity to inflammation, oxidative stress and substances that harm the cells. Chia seeds have solid nutrient profiles that make them extra good for you. A Versatile Addition to Your Diet The best thing about chia seeds is that they're a versatile diet addition, solving the meal preparation problem in a flash. You can sprinkle them as toppings in salads, substitute for flour in soups, mix in dips or add them to water. Prepare your baked, cooked, blended recipes with these tiny yet mighty grains. The benefits of chia seeds encompass overall health. You won’t have to worry about how to incorporate them regularly to maintain your healthy plate as you’ll have countless options.