Natural Remedies + Fried Egg and Mushroom Hash with Wilted Arugula

"Let food be thy medicine and medicine be thy food"-Hippocrates

My love for journalism, psychology and food is not a coincidence. It all boils down to my fascination with human life. Food is the means by which we live, psychology is how we as people interpret situations and interact within our lives and journalism chronicles society, relationships and occurrences. And while food still may seem like the odd one out of the equation, what many people don't realize is that food is not only a means for survival, but a way to shape and form the quality of our lives.

I am VERY passionate about the quality of human life. It is what drives me to do everything I do everyday-- to keep my body and mind in a symbiotic balance that allows them to influence each other to feel the best that they can. And while it's drilled into us over and over again to eat well, to maintain our weight, to bring energy and vitality into our daily lives, the impact of food goes so much further than that. Food affects the way we think, our mood, the way we move-- both overall and in a specific moment.

While this may sound like a bunch of new-age baloney, the reason I love this topic so much is because there really is scientific research behind it. I've mentioned it before, but I spent an entire year writing my journalism honors thesis on the connection between food and mood disorders (which you can read a little bit about here). A lot of credible research exists that supports the nutrition and brain connection (I'm talking Harvard studies), but it is so rarely discussed, and it's certainly not taught in medical school, which is truly unfortunate. Because I am aware of it, I am trying to share this knowledge and make it a mainstream topic.

With all this in mind, there are ways to cure everyday ailments in our lives using just the power of food.  With today's antibiotic crisis and over-prescription of medication, it's always best to try the natural route first before jumping straight to an Advil if you have a headache or a Tylenol PM if you can't sleep at night:

For example:

If you are having anxiety---> Try upping your intake of animal protein. The trytophan in meats like turkey and beef (try to get free range and grass-fed for optimal effects) turns into serotonin, which is a calming mood booster. The effects of this are best observed over the long-term.
If you are sad---> Try eating salmon: Salmon is high in heart-healthy omega-3s, which have been proven to boost mood.
If you are having menstrual cramps---> Try eating dark chocolate. Grab a piece of 70 percent cocoa or higher for another serotonin-booster and muscle relaxer.
If you can't sleep---> Try chamomile tea or lavender. Or better yet, chamomile lavender tea! Both are relaxing, natural sleep aids.
If you have a bad cough--->try some honey. It not only soothes and coats the throat, but it also thins mucus and provides your body with some much needed antioxidants, which fight off your sickness.

These are just a few simple examples of how to use food to help with common discomforts. If you ever feel something is wrong, try to get to the root of the problem and not just treat the symptoms. With the internet, there is no excuse not to look up "alternative" methods of treating certain issues.

Now onto the recipe. My favorite meal is brunch, and this dish works perfectly for entertaining, as I don't think it would be difficult to make for a few people unless you really have a distaste for chopping (which I personally find relaxing). I start almost every day with eggs, and if I can incorporate a good load of vegetables along with it, I'm all for it!

Fried Egg and Mushroom Hash with Garlic Wilted Arugula

Ingredients:
1/4 yellow onion, chopped
2-3 mini yellow potatoes
 1/4-1/2 cup white mushrooms, chopped
2-3 cloves of garlic. finely minced
1 cup of arugula
1 egg
Extra virgin olive oil
Rosemary
Pepper

1. First, chop up all your ingredients. I would suggest doing the potatoes first so you can heat them in the microwave for 2-3 minutes before sauteeing to soften while you chop the rest of your ingredients.

2. Heat some olive oil in a large pan over low to medium heat. Add the arugula and garlic to the pan and stir to coat with olive oil, lowering the temperature if necessary so you don't burn the garlic. Cook for one to two minutes until arugula is wilted and coated in garlic and transfer to a plate. You will eventually place the rest of the hash atop this wilted arugula.

3. Add a little bit more olive oil to the pan and let it get warm. Add the onion, mushroom, potatoes and rosemary and cook until mushrooms get soft and onions are translucent and a little brown.  Transfer to plate on top of wilted arugula.

4. Crack your egg on the pan and cook until whites are fully cooked, but the yolk should be runny. If you are having a hard time getting the whites fully cooked, flip egg with a spatula for 30 seconds or so and then transfer to the plate. If you flip it for too long the yolk will begin to cook (but if you like it that way, go for it!)

5. Top your vegetable hash with your egg, sprinkle some pepper on top and enjoy!

Also be sure to check out the Kale Me Maybe official Instagram for more frequent updates and some delicious food porn! @Kalememaybe

5 Quick and Easy Summer Treats

When I think summer, I think of sun, outdoor activities and light foods. It can be tempting to buy meals out, but there are so many quick, simple and healthy fresh summer foods that you can make yourself. Here are five very nutritious summer recipes that are a breeze!

1. Kelp Noodle Bowl

Great for a delicious macronutrient-filled lunch. Low in carbs and fat! 

*Kelp Noodles
*Avocado
*Lemon
*Kale
*Hemp Seed

Mix mashed avocado and kale with kelp noodles. Top with squeezed lemon and hemp seed.

What you're getting: More than 70 minerals and 20 amino acids, calcium, folic acid, Vitamin C, fiber, antioxidants, potassium, healthy fats, protein.



Hint: If you're in a mad search for kelp noodles, I would check your local Whole Foods.




2. Strawberry-Mint Lemonade
Get your fix of a summery drink without all the added cane sugar! Plus, mint provides a lot of extra health benefits.

*Strawberries
*Fresh Mint
*Squeezed Lemon
*Water
*Stevia/Agave Syrup

Blend a couple of strawberries, a few sprigs of fresh mint, one or two squeezed lemons, and about a cup of water in a blender. Taste to adjust if it's too sour, watery etc. Add sweetener as desired (I used one packet of Stevia and a splash of agave).

What you're getting: Vitamin C, antioxidants, toxin eliminator

3. Mexican Pizza

No need to run to Taco Bell with this dish!

*Tortilla
*Tomato Sauce
*Tomatoes
*Green and White Onion
*Beans
*Cheese

Top a tortilla with ingredients, starting with tomato sauce and cheese. Bake in the oven at 450 degrees for about 7-10 minutes.

What you're getting: Lots of vitamins, potassium, fiber, calcium, protein.

4. Avocado Egg Salad

Make egg salad low fat by taking out mayo and replacing it with avocado and Greek yogurt.

*Hard Boiled Egg

*Avocado
*Greek Yogurt
*Cilantro
*Lemon

What you're getting: Protein, healthy fats, calcium, Vitamin C, choline, magnesium, iron

5. Greek Salad

You can't go wrong with a simple Greek salad!

*Cucumbers

*Red Onion

*Tomatoes
*Dill

*Non fat Feta Cheese

*Lemon

*Olive Oil

What you're getting: Lots of vegetables, which means lots of vitamins, healthy fat, calcium,






Also, don't forget to check out Kale Me Maybe on Instagram and Pinterest!

Foods that Help With Stress + A Garden Veggie "Frittata"

I'm back! I've had the craziest, hectic, and most exciting past few weeks! I finally completed my senior thesis, graduated from NYU, and spent an unbelievable ten days in Israel. Now that I'm back in Los Angeles, it's pretty bittersweet. I miss New York, but I'm enjoying the more laid back lifestyle of California. Going to Israel was an amazing graduation treat, and now I'm absolutely hit with the travel bug again!

Things are beginning to calm down, but at the same time, life is a bit crazy. I'm sure I'll be managing a lot of my post-graduate stress by taking some time for myself and cooking (and I'll post it all for you to see!). But, I figured I'm not alone in the chaos of trying to figure out what I'm doing with my life. I thought this would be a good time to talk about foods that can help with stress, especially since this was a large part of my senior thesis on nutritional therapy for anxiety and depression--which, by the way, is fully complete if anyone is interested in reading.

I have previously posted the power of food and mood in my post about Brain Boosters, but now is a good time to focus on what foods help alleviate stress. Many people don't realize that the foods we consume greatly affect our overall mood. To put it VERY simply, healthy foods are the best for your mood, obviously. But there are some other foods that surprisingly play a large role in mood regulation, such as animal proteins.

If you are interested in this field, I would highly recommend reading The Mood Cure by Julia Ross. This book, recommended to me by my friend Brooke, is what inspired me to write my senior thesis, and almost every person I interviewed for my piece was inspired by this book and Ross's findings. The book explains how you can overcome anxiety and depression simply by changing your diet. And while you may be skeptical, you might be surprised on the amount of scientific and psychological research that supports this. I spent a year writing and reporting about this subject, and I can tell you, I'm pretty convinced.

Anyway, for those of us who are beginning to get a little bit stressed out over the big changes in life, I would recommend eating these foods to help make your life a little easier:

• Animal protein, especially beef, turkey, chicken, fish and eggs: The tryptophan found in animal protein converts into serotonin, the neurotransmitter responsible for feeling pleasant. And fish are high in omega-3s, which have been proven to boost mood. Remember-- it's important to eat organic, free range, and grass-fed meat whenever possible!
• Seaweed: The high amount of minerals and nutrients present in seaweed is helpful for when your body is depleted after continuous stress.
• Whole Grains/Complex Carbohydrates: Bust out the whole wheat pasta, quinoa, or brown rice! Like meats, complex carbohydrates boost serotonin levels to help calm you down.
• Berries: Berries replete the body with all the vitamins you lost when you were freaking out!
• Almonds: Almonds help lower your blood pressure to help your body from going too crazy.
• Dark Chocolate: Dark chocolate has been proven to reduce stress hormone levels. 

Maybe even combine a few power stress relievers.. I'm thinking some Greek yogurt with berries, almonds and dark chocolate shavings. 

In the end, if you are eating well, it will help you cope with stress. Fill up on those fruits and veggies! 

In the spirit of veggies, here is a recipe for a delicious egg I made a month or two ago that I couldn't get over. I have to have eggs for breakfast, so I love to try tons of combinations. I fell in love with all the different textures of this "frittata." I call it a "frittata"in quotes because you actually don't need to stick it in the oven like a typical frittata, which actually makes it a bit easier. 

I'd like to remind everyone, in case anyone forgot, that when I cook I don't really measure. It's all about what you like and experimentation, so I always estimate when I write out the ingredients. 

Garden Veggie "Frittata"

Ingredients:

2 eggs, beaten (plus egg beaters if needed)

6 or so grape tomatoes, chopped

1/4 avocado

2 green onions, chopped

Handful of cilantro, chopped

1/4 medium onion, chopped

Handful of shaved brussels sprouts

1/2 cup of kale

Handful of nonfat feta cheese

1/2 lemon, to squeeze

1. Sautee chopped onion, brussels sprouts, and kale in a pan until onions are translucent and slightly browned. Brussels sprouts should be soft, and the kale should be wilted.

2. Spread vegetables so they are even across the pan. Lower the flame, and pour eggs over the vegetables evenly. Keep the heat low and give the eggs about 5 minutes to cook thoroughly. Lift and tilt pan to distribute runny egg if necessary. 

3. Once the egg is cooked, top with your remaining ingredients (tomatoes, avocado, cilantro, green onion, and feta cheese). Squeeze lemon on top for extra zest. Enjoy!

Health Q&A + A Seasonal Harvest Breakfast

My friend Emily interviewed me for her class about healthy living, and I thought it would be interesting to post for everyone to see. It's just some quick advice and tidbits about living a healthy lifestyle. If you have any suggestions or questions of your own, feel free to post them in the comments!

Q: What made you begin your healthy living lifestyle?

A: I have always been raised in a healthy household, but the decision was initially not my choice. For awhile, I rebelled against my mom's enforced foods by eating candy and junk food whenever I could. The true reason I started to eat heathy was because I was paranoid about gaining weight at the end of high school and beginning of college, the time a lot of people start putting on the pounds. Once I started eating well, however, I felt better, and it became a habit for me. The more I got into health, the more I got into food and cooking, and they just kept playing off of each other.

Q: With a primarily plant-based diet, how do you ensure you are getting all of the essential nutrients?

A: A primarily plant-based diet is one composed mainly of plants and whole grains—this includes things like legumes and vegetables and unrefined grains, and excludes things like animal-based products such as meats or cheese. While I do believe a plant based diet is best, I don't believe in completely excluding animal-based products. There are a lot of nutrients and health benefits in animal-based products that aren't found in plant-based products, and they are essential to eat sometimes in order to maintain optimal health. To get all the nutrients I need, I make sure I eat a lot of beans, which are high in protein, and a ton of vegetables and greens. I also eat a lot of nut products including almond milk and almond butter, but it is important to eat fish, chicken and other low-fat animal products a couple times a week.

Q: How do you incorporate fitness in your healthy living? 

A: When I have the free time, I love to do yoga. It's great for the body as well as the mind, and it keeps me fit. I also get lazy, so I like to do pilates, which isn't too hard on the body, but it tones it up. If I really have time, I join the gym and take classes like Barre Core and Zumba. I used to be a dancer, so dance is an effortless way for me to get my cardio in. However, when I'm really busy, which is about half of the year, I get my fitness in by walking. Since I live in New York, I walk almost everywhere, so that keeps me in decent shape. If I'm in LA, I like to take hikes.

Q: How do you come up with your healthy recipes?

A: I spend a lot of time on websites Foodgawker and Pinterest. I find a lot of food blogs, and then I get ideas for recipes. I never usually follow a recipe exactly as is. I just like to get ideas and inspiration, and then I substitute and add things to fit my taste and needs. I also get inspiration from different ethnic cuisines and restaurant food and put my own healthy twist on it. For instance, anything that uses cream, I will substitute Greek Yogurt to make the dish more healthy.

Q: How do you continue to eat healthy foods while on a college student budget?

A: I probably spend more money than the average college student on food, but that is because I cook a lot and always use a ton of vegetables in all my dishes to get a balanced meal. However, healthy foods don't have to be expensive. Beans and grains are cheap. Vegetables can be inexpensive, even if organic, especially if you buy frozen. I buy most of my foods at Trader Joes, which has pretty low prices. Also, cooking for yourself is a lot less expensive than always eating out.

Q: Do you ever splurge on sweets or fatty foods? How does that make you feel?

A: I do sometimes splurge on sweets and fatty foods, and while I do occasionally feel guilty, I think it's important to let yourself enjoy other foods. If not, you end up with all these built up cravings from depriving yourself, and you will end up indulging in a lot more than would if you just gave in initially. All things in moderation. No one should deprive themselves of things completely. Plus, you have to listen to your body. Sometimes you need a little sugar boost.

Q: Do you have any tips for someone who eats unhealthily and might want to make a diet change?

A: I would say that the first thing to do is to educate yourself. Start reading about processed and refined foods, trans fat and excess sugar, and the way our meat is raised in our industry (and if you don't feel like reading, watch some documentaries like Food Inc or Supersize Me). Once you start learning about how unnatural these things are, and what they do to your body and overall health, I guarantee you will be less excited about eating them. 

Next, I would say realize you don't have to sacrifice taste for health. There are plenty of ways to make things taste good using ingredients that are good for you. Last, it's all about getting over that initial hump of the sugar, salt and fat addiction. These foods mess with our brain wiring and cause us to crave them all the time, but only when we are eating them. Once you cut them out, you stop craving them, and you will instead crave healthy, natural food. But just like any other addiction, the initial battle is the hardest!

Poached Eggs Over a Harvest Scramble

Ingredients:

(amounts are ESTIMATED)

1/2 cup chopped mushrooms

1/2 cup chopped tomatoes

1 cup chopped sweet potatoes

1/2 cup chopped onions

1 1/2 cups kale

1/2 apple, chopped

1 tsp walnuts

2 eggs

1 tbsp olive oil 

1. Chop your vegetables. Crack your eggs very carefully into a ramekin or shallow bowl, being very careful not to break the yolk.

2. In a large skillet, heat up olive oil. In a deep pan, boil one to two inches of water. 

3. Saute vegetables in the pan with the oil. While they are cooking, start poaching your eggs. Turn the water down just slightly, so that the water is barely boiling. You can stir the water just before to cool it down. Very carefully slide the eggs into the water, one at a time, by placing the bowl partially into the water and letting the egg slide out. If the yolk breaks off, the water isn't hot enough. (For more tips on poaching an egg, click here).

4. Let eggs cook for 3-5 minutes, and then remove with a slotted spoon, letting the water drip out. Serve eggs over vegetable scramble, and top with walnuts.

Poaching an egg is hard, and I am still getting the hang of it myself! Don't get discouraged. If this is too difficult for you, try eating this dish with eggs sunny side up.

This is a low-fat and low-calorie breakfast filled with protein, healthy fats, and a good portion of vegetables and fruit. If you are worried about cholesterol, or aren't in the mood for such a large breakfast, just use one egg instead.

The Truth About Organic + A Baked Egg

To buy organic or to not buy organic? That is the question, and it is a hotly debated one.

A Stanford study that came out in September found that organic foods were no more "nutritious" than non-organic foods. The study suggested it was not necessary to purchase organic products.

Hold on-was that ever the point of buying organic? The answer to that is no, it's not the point. Organic fruits and vegetables aren't supposed to be "healthier" in the sense that they provide more vitamins and minerals. They're healthier because the fruits and vegetables don't have pesticides on them, the meats aren't filled with harmful antibiotics, the food isn't genetically modified.

We don't know the risks of pesticide exposure, so why take a chance? Studies have shown that pesticides can be carcinogenic. GMOs have also been found to be carcinogenic and unsafe to the environment. And there's a long list of reasons why antibiotics aren't safe, including increased antibiotic resistance, which leads to an emergence of bacteria that we can't fight off.

I've provided two great reads, by my two favorite food advocates, if you are interested in why it's important to buy organic, despite what the Stanford study says.

Mark Bittman: That Flawed Stanford Study

Marion Nestle: Are organics more nutritious? Again? Sigh.

So what are the foods that are really important to buy organic? Here are the rules of thumb:

Anything you eat the outside of: Apples, berries, leafy greens, potatoes, etc. Pretty much any fruit or vegetable that you ingest the entire thing, including the outside.

Animal Products: Organic meats don't have any antibiotics or added hormones. They are allowed to range freely, and if you've seen Food Inc. (and if you haven't, I highly suggest you do), you'll know how important it is that these animals aren't stepping all over each other and aren't living in their own manure.

Milk: Like organic meat, organic milk products have no added hormones.

It is not necessary to buy organic avocados, bananas and other fruits or vegetables with a peel or outer protection. The pesticides don't infiltrate these outer surfaces, so there's no need to spend the extra money on organic.

Baked Eggs

I love my eggs in the morning, and baked eggs are a great way to switch up the monotony of omelettes,  scrambles and sunny side-ups.

Ingredients

1 Egg 

Egg Whites (as needed)

Onions

4 grape Tomatoes

Kale and Arugula (or spinach)

1 Garlic clove

2 Mushrooms of choice

Trader Joes 3 cheese low fat blend (or cheese of choice)

Optional: 

Goat Cheese

Ground Flax Meal

Rosemary

1. Preheat your oven (or toaster oven) to 375 degrees Farenheit.

2. Crack your egg into an oven safe bowl. Add some egg whites to thicken, if desired. I sprinkle a little bit of cheese on top to layer. 

3. Chop your vegetables, then saute them in a pan. I use a handful of each, and like to put a lot of greens in mine.

4. Pour the vegetables on top of the egg, and pat down with your spatula.

5. Top with cheese. You can choose to bake here if you wish, but to add some nutrition, and taste, I like to add ground flax meal and rosemary on top as well. Sometimes I also like to add a bit of goat cheese, or I substitute the goat for cheddar blend. The ground flax tastes like breadcrumbs and provides you with omega-3s and extra fiber to keep you full.

6. Bake for ABOUT 20 minutes. Check up on your egg by using a fork and making sure the white part of the egg has cooked through and isn't runny. That's how you know it's ready.

Eat up! The egg doesn't look as pretty here since I went a little crazy with the flax and rosemary (and took a couple of bites :) ), but it sure is tasty, and if you don't want flax, don't put it!

The Wonderful World of Savory Oatmeal

I'm sure you've all eaten oatmeal before, whether it be covered in strawberries or sprinkled with chocolate chips. But there's more to oatmeal that you probably don't know...it tastes amazing prepared savory.

I know it sounds odd, but it's only because we are so used to preparing oatmeal sweet. Oats don't have a naturally sweet flavor, just like rice or any other grain, and they can be prepared the same way you would a rice dish, using predominantly salty flavors. Now that I've discovered this trick, I've been making savory oatmeal for breakfast, lunch and dinner. It's a quick healthy meal!

Why using oats is a healthy choice:

• Contains no arsenic like rice does
• Lowers your cholesterol/helps prevent heart disease
• High in fiber
• Keeps you full, stabilizes your blood sugar levels, and controls your appetite hormones
• Great for weight loss

Savory Oatmeal Recipes:

Mexican: Just substitute the oatmeal for rice. Use beans, cheese, tomatoes or salsa, avocado and hot sauce, and top with Greek Yogurt as a substitute for sour cream.

Gooey "Pasta": Sometimes I use oatmeal when I'm craving a big bowl of pasta. I'll put in the vegetables and greens I usually put into my pasta (spinach, arugula or kale) along with zucchini, mushrooms, and onions with some tomato sauce and parmesan cheese. I'll add some Greek Yogurt to this too, just as I do with my pasta, to add some protein filled creaminess.

"Canadian" Breakfast: Instead of Canadian bacon, I use chicken apple sausage, and I top the dish with cheddar cheese, and a (small) splash of maple syrup. If you are feeling adventurous, you can chop up some green onion and throw it in for a more savory flavor. This dish is a great mix of sweet and savory, inspired by a cool oatmeal bar in Greenwich Village called Oatmeals.

I've made these three in the past few weeks, but you can play around! Think of the flavors you like together, and mix them with oatmeal. Make a Caprese with tomatoes, homemade pesto and some mozzarella cheese and balsamic vinegar. Or substitute oatmeal for rice and make a garlic mushroom "risotto." The options are endless!

Garlic Lemon Italian Style Oatmeal "Risotto"

Ingredients:

Chopped onions

Chopped garlic, 2 cloves (or to taste)

Chopped tomato

Chopped mushroom

Arugula

Grated parmesan cheese

1/2 small lemon, to squeeze

Oatmeal 

(I used Old Fashioned oats, which was actually really good, but if you want more of a fine risotto texture, use steel cut, which take a bit longer to cook)

 1. Heat up your oatmeal first, whether it be in the microwave (quickest and easiest for old-fashioned) or in the pot (best for steel-cut. I bought the quick cook kind, which saves lots of time).

2. While your oatmeal is cooking, chop up your vegetables. Then sauté in a pan with some olive oil.

3. Once your vegetables are cooked, either pour them into your oatmeal and mix, or pour the oatmeal into the pan with the rest of the ingredients. Sometimes it's nice to add the oatmeal to the pan so that the vegetables mix more thoroughly and so that any flavor that is sitting in the pan gets absorbed by the oatmeal.

4. Grate your parmesan cheese. Squeeze the lemon into your oatmeal, and top/mix with parmesan cheese.

Hope you become a savory oatmeal convert, and let me know if you think of any creative combos!

The Best Groceries for Healthy Eating + A Mediterranean Breakfast Pizza

Thanks for all the positive feedback on the blog! It makes me even more excited to keep writing when I know that you guys are enjoying it.

This week, I was talking to my friend from school, Emily, who was telling me that she wanted to get started with cooking, but she didn't know what ingredients to buy. This inspired me to write a post on what I consider essential ingredients to have at all times to make the most versatile, flavorful and healthful dishes.

My Essential Grocery List For Healthy Eating:

Grains/Legumes:

It's really important to include complex carbohydrates in your diet. Studies have shown that the Atkins Diet is actually bad for your heart, so buy some whole wheat/whole grain carbs, and enjoy them guiltlessly, just don't go overboard. However, I don't mean white, refined and processed grains. Those are an absolute no-no. White grains=sugar=fat=diseases! Only go for brown, whole grain or whole wheat products.

• Brown Rice: Great to have around because you can throw anything in it, and you can put it in salads. Quinoa can also be used.
• Whole wheat items: Whole wheat bread, whole wheat tortilla, whole wheat pasta (although I prefer brown-rice pasta, which is gluten-free for all you Celiacs).
• Beans: My favorites, and most versatile, are black and garbanzo. And I love lentils. Beans are a great source of non-animal protein (they won't raise your cholesterol), a great source of fiber, and they are really cheap! They're only about $2 a can.

Veggies

Vegetables are my favorite food group. They make any boring dish exciting, and they are also the healthiest (low calories, high vitamins and fiber). This means I can eat lots and lots of vegetables without ever worrying! For those of you with lachanophobia (fear of vegetables, new word!), it's probably because you haven't been preparing them right. You don't have to eat them plain to enjoy their benefits. Vegetables add a lot of flavor to food, and you have to eat them in order to be healthy, so you might as well make them tasty. 

• Onions: I am extremely liberal with my onions. I use them in anything I can because they're so damn flavorful. Onions help ward off diseases like diabetes, osteoporosis and cancer. 
• Tomatoes: Good for every style dish (Italian, Mediterranean, Mexican, Californian etc.). 
• Greens: Kale, spinach, arugula, you name it! The darker the better (nutrition-wise, but taste-wise in my opinion also).

Flavors

• Lemon: Vitamin C! But also great to use as a flavoring for rice dishes, pasta, and salads. It keeps you from using fatty sauces or dressings.
• Garlic: Adding garlic to anything immediately makes it taste better. Garlic also has tons of health benefits. It boosts your immune system, regulates blood sugar levels, lowers blood pressure... the list goes on.
• Hot Sauce: This one's not for everyone, but I personally live for hot sauce, and I think it can add a lot of flavor to your food, even if you just add a splash!
• Olive Oil: One of those good fats everyone is telling you to eat. I mainly cook with it, but it's also good for salads. Use it in moderate quantities to be heart healthy!

Dairy

• Eggs: I'm a strong advocate for eggs. There has been a lot of controversy about eggs and cholesterol, but the general scientific consensus is, if you have no cholesterol issues, an egg a day is extremely beneficial to your overall health. Eggs with Omega-3s will also boost your mood! Great source of protein, low in calories and really easy to switch up. I eat one almost every morning (or I'll sometimes have egg whites). 
• Cheese: My guilty pleasure. I usually go for low-fat cheeses, or cheeses in small(ish) quantities. There have been studies done that people who ate small amounts of cheese lost more weigh than those on a same calorie diet with no cheese. 
• Greek Yogurt: If you haven't had Greek Yogurt yet, START NOW. Although it is really tasty as a yogurt, especially with fruit, I rarely use it as just a yogurt. It works great as a substitute for heavy cream, mayos and sour cream. I'll add it to pasta sauce, use it in a Mexican dish, or make my own dressing, sauce or dip with it. Greek Yogurt is amazing!

I think that covers it. I could also add Oatmeal to the list. If you're not eating eggs for breakfast, then I would definitely suggest oatmeal. I have also recently fallen in love with savory oatmeal, and I have been using it as replacement for rice or pasta, but I'll do a separate post on that later!

Keep in mind, I consider all these foods the basics. Supplement your kitchen with other vegetables, mixed grains, healthy snacks like popcorn, and try to have chicken and fish once or twice a week.

Now onto the yummy stuff. This dish is one of my favorite easy breakfast recipes. If you are all out of healthy breakfast ideas, why not try a pizza! What is a healthy breakfast? For starters, it should have a good amount of protein and fiber to keep you full throughout the day. It should also be your biggest meal of the day, as you will burn the most calories after eating it, since you have the full day ahead.

The best part about this healthy breakfast is that it incorporates the healthiest diet--according to scientific research--the Mediterranean diet. And what is a Mediterranean diet? It's one that includes heavy intake of fruit, vegetables, whole grains, olive oil, and fish, with moderate intakes of cheese and other meats. 

Recipe of the Day! Mediterranean Breakfast Pizza

(inspired by my dear mother)

                                                                                 
Ingredients: 

100% Whole Wheat Middle Eastern Flat Bread (Trader Joes)

A couple of grape tomatoes, cut up

Chopped Onions

A handful of kale

Mushrooms, cut up

Cheese (I used Trader Joes Low Fat 3 Cheese blend and Fat Free Feta)

1 Egg

1. I began by sprinkling the 3 cheese blend over the flat bread (I usually like to spread goat cheese on it instead, but I didn't have any this time.)

2. Then after the vegetables were all chopped, I put them on the flatbread and stuck it in the toaster oven. I usually put the kale down first and carefully place the rest on top.

I originally put it in at 350 degrees Fahrenheit, but I think you could go up to 375 or 400. I left it in for about 15 minutes, give or take 5 minutes depending on the strength of your oven.

I know it's ready when the kale is a little bit crispy, the onions are soft and the cheese is bubbling.

3. While the flatbread is baking, fry an egg!

4. Once the flatbread is ready, plop the egg on top, and you're all done! I like to keep the yolk runny, but of course you do as you like!

I like this dish because it keeps me full for awhile, and it's really balanced. You get protein from the egg and cheese, and the complex carbs and fiber from the flatbread keeps me full for much longer than if I eat just an egg dish. Plus, there are a ton of vegetables and greens on it for added fiber and vitamins, but the best part is, it tastes delicious!