Everyone always says that breakfast is the most important meal of the day. And if you want to lose weight, starting your day with a hearty meal is crucial. I’m here to dispute this claim. In fact, once I started skipping breakfast, I started losing weight and it’s definitely not because I was starving myself.

How Hungry are You Today?

Please don’t just eat breakfast first thing in the morning because you think you should. Eat breakfast because you’re hungry. The early morning is a great time to let your digestive system do its work from the night before. Especially if you tend to eat a later, heavier dinner. While you might not want to skip breakfast entirely, why not wait a few minutes after you wake up until you feel hungry?

If you do wake up starving, consider starting your day by drinking 16 to 24 ounces of water. This can increase your metabolism by as much as 24 percent, according to some experts. Water also helps the body detox from the night before while giving the colon a cleanse and revving up the digestive system if necessary. Not to mention that drinking water first thing in the morning also makes your skin glow. What’s not to like?

The Benefits of Intermittent Fasting

More research is being done on the benefits of intermittent fasting. The least painful and most effective time to fit in a short fast (around 15 hours) is between dinner and breakfast. That means that if you eat dinner around 7 pm than you should wait at least until 10 am the next day to eat your next meal. For some of us, this isn’t realistic, but you can take baby steps that make a big difference. For example, don’t snack after dinner. Try and drink a glass water before your first meal. But if you can fit in a mini fast, it’s worth it and the first part of the day is the easiest time to accomplish it. Here’s why:

1. It reduces insulin

A study published in the January 2005 edition of the American Journal of Clinical Nutrition found that on days of mini fasts fat oxidation increased, making fasting an effective tool for weight loss among participants. Reduced insulin is also important for staving off type-2 diabetes.

2. It increases human growth hormone

One study published in the Journal of Clinical Endocrinology and Metabolism found that mini fasts increased the production of the human growth hormone (GH) in the body. GH is responsible for increased fat burning and metabolism in the body.

3. It reduces belly fat and increases metabolism

Intermittent fasting has been shown to reduce belly fat and increase metabolism by
as much as three to eight percent over a 24-week period. A study published in the January 1990 edition of the Journal of Physiology found that fasting for 48 hours at a time increased the basal metabolism in normal weight individuals. Another study published in the July 2011 edition of Obesity Reviews found that fasting decreases body fat and mass.

4. It prevents oxidative stress

Other research has shown that intermittent fasting can help the body with cellular waste removal. As mentioned above, much of the body’s digestion and detoxing is done over night. If you give food a rest after your last meal of the day, you’re giving your body more time to detoxify. More specifically, a study published in the August 2010 issue of Autophagy found that fasting is usually a safe, inexpensive, and useful means of reducing oxidative stress.

5. It helps with hormone regulation

According to Dr. Axe, fasting can help with hormone regulation. Specifically, it helps with the regulation of leptin, the hormone in the body that tells you when you’re hungry and when you’re satiated. When leptin is off in the body, it makes it difficult to stop eating, which is obviously problematic for weight loss. It’s been shown that fat people have high levels of leptin in their systems.

When Skipping Breakfast is Not a Good Idea

Skipping breakfast or intermittent fasting in general is not a good idea for everyone. And many doctors note the importance of a healthy breakfast to get your metabolism rolling. For some people, a healthy breakfast like this Vegan Peanut Butter Granola Recipe  or this Protein-Packed Tofu Scramble makes a lot more sense. These individuals should abstain from fasting:

1. Pregnant women

When you’re pregnant, fasting for any period of time has been shown to produce ketone bodies, molecules produced by the liver during periods of low food intake that can negatively impact the fetus. Dehydration is especially dangerous during pregnancy because it can cause preterm delivery. Pregnancy is never a good time to abstain from food.

2. Breastfeeding women

Women who are breastfeeding should not skip breakfast. First and foremost, you’re super hungry when you’re breastfeeding, so just try not to eat! But even if you could bear it, over a long period of time, it could impact milk production. Save fasts for after you’ve finished breastfeeding, especially within the first year when breastmilk is still a major component of your baby’s diet.

3. Athletes

If you work out hard first thing in the morning, fasting could impact your performance. For some of us, working out in the morning is essential to fitting it in. Especially if you’re training for a race or you’re an athlete. You may need the fuel to get your body going in the morning. If this is the case with you, fasting in general may not be the best idea.

4. Caffeine addicts

Additionally, don’t fast by drinking a bunch of caffeine to keep you from eating. Caffeine without food can leave you feeling jittery. If you crave caffeine in the morning but you’re not a fan of anxiety, add a tablespoon or two of coconut oil or grassfed butter to your coffee to balance out your caffeine with some good fats.

5. Breakfast lovers

Some of us relish the morning ritual of breakfast. Orange juice, oatmeal, and eggs–what’s not to like? If you’re not willing to give up this ritual, maybe consider dropping in a mini-fast periodically in another part of the day instead.

6. Smaller meal lovers

The point is NOT to starve yourself. An intermittent fast in the morning is all about giving your system a break and then enjoying moderate meals throughout the rest of the day. If it feels like you’re starving yourself and then overeating at lunch and dinner, this is not for you. We’re all different and we all respond differently to food.

Do you skip breakfast? Have you found that it’s helpful for weight loss? We want to know! Drop us a line via Twitter @EcoSalon.

Related on Organic Authority
Jiggle Your Way to Weight Loss
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The post Should You Skip Breakfast to Lose Weight? appeared first on EcoSalon.

These plant-based brunch recipes prove that there are more options than just mimosas for vegans at brunch. From sweet to savory, there are so many delicious dishes to try at your next brunch. Whichever you choose to make, each dish is bound to wow.

Vegan Brunch Recipes

1. Vegan Pancakes with Orange Moscato Syrup and Pine Nuts

Image via Gene Baur

Bet you’ve never had pancakes this gourmet! These vegan pancakes are drizzled with an orange moscato syrup and topped with pine nuts. This Italian spin on pancakes is guaranteed to impress any skeptics.

2. Tofu Scramble

Image via Karissa Bowers

A hearty side of tofu scramble is a must for every brunch plate. With sauteed onions and bell pepper, this tofu scramble is anything but bland. Amp up the flavor with a side of sriracha ketchup.

3. Vegan Sweet Potato Granola

Image via Angelique Panagos

Everyone loves granola and the endless ways to eat it. Try setting out some sliced bananas and strawberries and a bowl of non-dairy yogurt to go with this recipe. Each crunchy bite is full of fiber and protein to keep you sustained.

4. Vegan, Gluten-Free Crepes

Crepes image via Shutterstock

Add a touch of Paris with these vegan gluten-free crepes. Be sure to pair the crepes with sliced fruit, vegan chocolate spread, coconut whipped cream, and organic powdered sugar. Guests will be delighted with their light and airy texture.

5. Vegan Gluten-Free Greek Farinata

Image via Karissa Bowers

This quiche-like Greek farinata is full of flavor and is perfect for those who prefer a savory breakfast. With kalamata olives, fresh rosemary, and shallots this dish will add a fragrant touch to your plant-based spread.

6. Fluffy Vegan Cinnamon Rolls

Image via Lemony Snacker

A gooey cinnamon roll is impossible to resist so bake up a batch of these fluffy, cinnamony delights to win over all of your brunch attendees. Don’t forget a healthy drizzle of icing!

7. Thai-Flavored Green Juice

iStock/jenifoto

For all of your brunch guests who just got done with yoga or spin class, this green juice will be right up their alley. Plus, it has a unique Thai-twist which have everyone buzzing about it.

8. Fiesta Style Breakfast Potatoes

Image via Karissa Bowers

These breakfast potatoes have a spicy kick from pico de gallo and a sweet touch from pineapple. The juxtaposition of flavors makes for an addictive side dish that balances out an array of sweet dishes.

Related on EcoSalon
5 Different Brunch Outfits to Fit Every Occasion: Friday Finds
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Nondairy Milk Goes Floral: Lavender Rose Almond Milk Recipe

The post 8 Vegan Brunch Recipes for the Best Weekend Ever appeared first on EcoSalon.

A typical vegetable omelet recipe often includes the likes of pepper, mushroom, onion, tomato, zucchini, herbs, asparagus, and/or spinach. It’s not every day you find omelet add-in options that veer off course.

However, root vegetables pair excellently with eggs and make for a unique and delicious omelet recipe. This recipe showcases beetroot and carrots for a delicious addition to your next breakfast.

What I love about this recipe is that it fills me up more than a regular omelet would if I used lighter vegetables. Root vegetables are dense and hold their own more robustly when cooked. Feta cheese makes for a hearty and savory complementary add-in that doesn’t overpower the other flavors, but instead bolsters them.

Make this root vegetable omelet recipe as it is written. Because each flavor and texture is bold, try not to complicate the recipe with various other ingredients, such as fragrant herbs, other vegetables, or spices. If you are going to change the recipe, the only alteration you should make is to omit an ingredient, except for the eggs, of course. Keep it simple!

Root Vegetable Omelet Recipe

Serves 2

Ingredients

• 1 tablespoon coconut oil
• 2 medium carrots, grated
• 1 medium beetroot, grated
• 2 handfuls kale, chopped
• 4-5 eggs, whisked
• Salt and pepper to taste
• 3 ounces feta cheese, crumbled
• Half an avocado, sliced

Directions

Warm a pan over medium-high heat. Add in the coconut oil, grated carrots, and grated beetroot. Cook down and stir the mixture for three to four  minutes. Add in the kale and while stirring, cook for another two to three minutes.

Once the kale has properly wilted, add in the eggs. Stir well and shape into an omelet. Season with salt and pepper and crumble the feta cheese evenly over its surface areas. Leave the omelet to cook for one minute before carefully flipping and leaving it to cook for another minute.

Serve immediately with a garnish of sliced avocado.

Related on EcoSalon
Filling High-Protein Vegetarian Meal Recipe
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The post Root Vegetable Omelet Recipe: Go Earthy with Your Eggs appeared first on EcoSalon.

Having morning routines can make waking up less stressful and more healthful.

Rise and shine! You just woke up – now what? We are creatures of habit, and with that in mind, it’s necessary to focus on habits that keep us healthy, happy and strong. The morning is a vulnerable time for all of us, because our stomachs are empty, our minds calmer and our bodies fresh from a night of having been “turned off”. For this reason, the first activities you engage in and the foods you eat will affect you that much more in the morning than later in the day. Here are 6 morning routines you shouldn’t live without.

1. Water and probiotics

When you wake up, the first thing you should do once you feel the thirst or hunger pang is to drink as much water as possible – about 1 liter, if possible, along with a high-quality probiotic supplement. Often we confuse thirst for hunger. When you first wake up,  your body may be stuck in the ritual of eating breakfast immediately and sends your brain signals to eat, even when you aren’t hungry. Take your time in the morning to observe your “true” hunger and drink water first. This habit also hydrates you, so you get your day off on the right foot.

2. Lemon tea

Lemon is highly cleansing and holds liver-detoxifying properties that will benefit you in more ways than one. About 30 minutes after having water, prepare tea water and squeeze in the juice of ½ lemon. Sip throughout the morning, perhaps while you are preparing for the day. Lemon juice is alkaline in the body and will help balance your pH levels while providing you with a morning boost of freshness.

3. Dry skin brushing

Before you workout or take a shower, set aside 2-5 minutes to dry brush you skin. Stand naked in the shower, with dry skin, and using a natural fiber bristle brush, start with your legs and move upwards in small, clock-wise circles in the direction or your heart. Go over each skin area twice, emphasizing cellulite-ridden areas and lymph nodes. This improves circulation and elimination channels, so fat under the skin doesn’t sit lifeless and cellulite doesn’t go unchanged.

4. Sweat from the inside out

Working out should be an indelible part of your life. Whatever makes you energized or gets you moving, do it! Sweat as much as you can when you work out and with each drop you are not simply getting rid of water but also a host of toxins and metals that the sweat shepherds out of the body and through the skin. Workout on an empty stomach for best results. However, if you are so hungry to the point you can’t get in an optimal workout regimen, eat a banana or something light. Once you are done working out, shower to get rid of the obvious stench as well as to flush away the sweat so it doesn’t get reabsorbed into the skin.

5. Inversion

After a shower and still with an empty stomach, practice inversions. This doesn’t mean you have to do a head stand or anything, but simply that you attempt to prop your lower body up so that it is higher than your upper body, from the toes to the head. This means your chest is higher than your neck and your neck is higher than the top of your head. There are inversion boards sold for this particular practice. And it make seem a bit ridiculous, but inversions can change your life! Rise and shine and get low to glow.

6. Eat a light breakfast

The common misconception is that breakfast is the most important meal of the day or that is should be heavy, in general. This is not true. In fact, it has recently been proven to be not as important as it has always been praised to be. Listen to your body! When you are hungry, stick to raw, plant-based foods, such as fruit or vegetable and fruit juices. If you have a heavy breakfast, you weigh yourself down and use up so much energy to digest the food that you become lethargic throughout the day. Eating light allows you to stay energized and focused when it matters most. It also ensures that the following meals don’t crash into previously undigested matter in the digestive tract and wreak havoc on your regularity.

Related on EcoSalon

4 Warming Morning Drink Recipes Instead of Coffee (We Dare You)

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20 Ways to Boost Circulation

Photo Credit: Sam Fox Photography

The post 6 Life-Changing Morning Routines You Shouldn’t Live Without appeared first on EcoSalon.

Would you pay 42 cents for this 1977 version of egg nests?

A 42 cent lunch would be nice! However, I’m not quite sure I’d even fork over that amount, measly it may be, for the above egg nest featured in a March 1977 publication of Homemakers. From the looks of the recipe, there’s nothing in the dish but the elements to a satisfying breakfast! The picture is what gets me. The egg yolk looks raw and the egg white puff looks like some sort of mold overgrowth – not the best thing to imagine on a sensitive morning stomach.

My modern adaptation of an egg nest breakfast uses similar ingredients to those in this retro recipe, but the result looks a lot less worse for wear. I use the egg whites to coat the bread and seal in the moisture, form a nest for the egg yolk, and then give the dish a hint of sweetness with honey and a touch of light earthiness with the fresh mint.

French Toast Egg Nests

Serves 2

Ingredients:

• 2 eggs
• 1 tablespoon milk or cream
• Dash of sea salt
• Dash of black pepper
• 2 slices of a thick, fluffy bread
• 1/2 teaspoon butter
• 1 tablespoon honey
• A few mint leaves for garnish

Directions:

Separate the egg white from the egg yolk. Reserve the egg yolks for later, keeping them whole.

In a small bowl that has the width (or greater) of the length of the bread slices, whisk together the egg whites, cream, salt, and pepper.

Over medium-low heat, melt the butter. Soak both sides of each piece of bread in the egg white mixture so that both faces’ areas are covered, and place in the saucepan.

Let the bread sit over the head for 1 minute, or until slightly browned, before flipping. Once you rotate the bread, delicately pull apart the center of each slice to create a small nest. Fill each nest with the reserved whole egg yolks, one for each bread.

Pour any remaining egg white mixture in the nests as well, equally distributing it among the two. Don’t worry about the egg whites leaking outside of the nests. Embrace the rustic look!

Immediately transfer the entire saucepan into the oven. Broil on high until the egg yolk cooks to your liking – approximately 2 minutes.

Remove from oven and present the dish in the center of the breakfast table while the toast is still in the saucepan. However, not before drizzling with honey and garnishing with mint.

Enjoy!

There is nothing quite like flipping through the pages of grandmother’s faded cookbooks in all their imperfect glory — the worn edges, the rampant sauce stains and the cluttered pencil marks. With their casseroles, ham dishes and affinity for elaborate presentation, the Betty Crockers and the Joy of Cookings provide a glimpse of food before it all became so much more complicated. At EcoSalon, we love good vintage inspiration, even when it comes to food. Welcome to Vintage Revamp, where we take old and classic recipes and refresh them with a modern-day twist.

Image: JBCurio, Aylin Erman

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

The post Vintage Recipe Revamp: Egg Nests With Fresh Mint and Honey appeared first on EcoSalon.

Start the day with a heart-healthy and digestion-friendly snack!

As the fig season is coming to a near end, I’m trying to get the most of my favorite fruit while it lasts. Lately, mornings have involved a makeshift Greek yogurt concoction, with figs, walnuts, and honey. It’s a light, fiber and protein-packed way to start the day.

Figs are a mainstay in the Mediterranean diet and are exceptionally beneficial. They are an excellent source of heart-healthy minerals potassium, magnesium, and calcium, effectively reduce blood pressure, and help to improve your digestive system and regularity. Dried figs concentrate more nutrition in a single serving, but fresh figs are lighter and water-rich.

Fresh Fig Greek Yogurt

Serves 1

Ingredients:

• 1 large fig
• 1/2 cup Greek yogurt
• 1 tablespoon chopped walnuts
• 1 teaspoon honey

Directions:

Cut off the pointed top of the fig. Place it upright on a plate with the sliced tip at the top. Slice the fig in half, without cutting through the bottom. Leave a little space intact so that the fig will hold together as one piece. Slice across the fig again, perpendicular to the previous cut.

Slightly pull open the edges of the fig so that it resembles a cup-like shape.

Fill the center with yogurt.

Sprinkle with chopped walnuts.

And drizzle with honey.

Serve and enjoy!

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

The post Recipe: Fresh Fig Greek Yogurt appeared first on EcoSalon.

Revamping American classics.

This recipe is taking you back to the early 1950s, a November 1952 advertisement in Woman’s Day to be exact. The ad glorifies Del Monte peaches by providing readers with a recipe for Peach Kringle, which is essentially canned peach slices baked into cinnamon and sugar-coated biscuits. I’m not going to argue with that combo – it sounds delicious! My challenge in making this recipe modern is to give it a healthier twist.

Canned peaches are peaches sliced and poached in sugar water. One cup of it is nearly 200 calories, near 40 grams of sugar and under 5 grams of fiber. In order to enjoy this for breakfast, it’d be nice to up the ante on fiber and keep the sugar coming exclusively from the peach itself, not from add-ins.

This 2012 version of the Del Monte classic addresses all of these concerns. Using simple and makeshift whole-wheat biscuits and fresh, unadulterated peaches, this Peach Kringle deserves an ad of its own for both its taste and sight. Enjoy!

Peach Kringle

Serves 6

Ingredients:

• 2 cups whole-wheat flour
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 4 tablespoons butter, chilled
• 3/4 cup almond, rice, or soy milk + 1/4 cup
• 2 large peaches
• Drizzle of honey (optional)
• Dash of cinnamon

Directions:

Preheat the oven to 400 degrees Fahrenheit.

Combine the whole-wheat flour, baking soda and salt. Mix until evenly combined. Add the butter, breaking it up with a fork or your fingers with the flour. Pour in the milk and use your hands to form a ball.

Break the dough into 6 pieces. Roll them into biscuit-sized balls and place them equal distance apart in a glass baking dish. Core and slice the peaches into wedges. Disperse them throughout the baking dish and in the crevices between the dough balls. Pour about 1/4 cup of milk into the bottom of the pan – I find that this helps keep the biscuits most while cooking and steams the peaches.

Bake for 15 minutes or until the biscuits brown. Drizzle with honey and give it a dash of cinnamon. Serve warm.

Enjoy!

There is nothing quite like flipping through the pages of grandmother’s faded cookbooks in all their imperfect glory — the worn edges, the rampant sauce stains and the cluttered pencil marks. With their casseroles, ham dishes and affinity for elaborate presentation, the Betty Crockers and the Joy of Cookings provide a glimpse of food before it all became so much more complicated. At EcoSalon, we love good vintage inspiration, even when it comes to food. Welcome to Vintage Revamp, where we take old and classic recipes and refresh them with a modern-day twist.

Images: JB Curio, Aylin Erman

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

The post Vintage Recipe Revamp: Del Monte’s Peach Kringle appeared first on EcoSalon.

Bringing new meaning to the term “granola girl.”

Food tip of the week: never buy granola ever again. It’s one of the easiest things to make yourself, and because it stores well, you can make up a big batch and have enough for many breakfasts to come.

The other great thing about granola? Once you have your base recipe of oats and a coating to make the granola crispy and sweet when you bake it, you can add pretty much anything you want. Chia seeds? Sure. Pepitas? Delicious. Figs? Certainly not an ingredient to ever go without.

If you want a breakfast that’s heartier, add more nuts, and if you’re in need of something sweeter, add some extra dried fruit.

Basic Coconut Granola

Ingredients:

• 3 cups old-fashioned oats
• 3/4 cup shredded coconut
• 1/2 cup slivered almonds
• 1/3 cup honey
• 2 tablespoons coconut oil
• 1 teaspoon cinnamon
• 1 teaspoon ground ginger
• 1 teaspoon cardamom
• 1 teaspoon sea salt
• About 1 cup dried fruit of your choice (raisins, blueberries, cherries… get creative)

Directions:

Preheat oven to 325F.

Combine all dry ingredients in a bowl.

In a saucepan, melt coconut oil and honey and whisk together. Pour over dry ingredients and mix until thoroughly coated.

Spread out evenly on a baking sheet and bake for 20-30 minutes, stirring mixture every 10 minutes. Remove from oven and let cool before putting in an airtight container for storage.

Want more food inspiration? Check out the rest of our Sunday Recipe series.

The post Sunday Recipe: How to Make Your Own Granola appeared first on EcoSalon.

Protein-packed and ahead of the grain gang.

I am a creature of habit when it comes to breakfast, but I often force myself to break the cycle for the sake of an exciting ingredient. Amaranth is a new find on my part, and it completely defied my expectations with its uber-light, yet creamy texture. This recipe turned out delicious and is definitely going to be repeated for a high-protein and high-fiber start to my day!

Amaranth is one-of-a-kind. Although it acts very much like a grain, it is actually the fruit of a plant. It boasts a nutritional profile that tallies off both the protein and fiber boxes – it is packed with 5 grams of fiber and 9 grams of protein per cup. It contains up to 30% more protein than wheat flour, rice, and oats do. Amaranth is also free of gluten, which is inherent in many other grains, and it is a great source of the essential amino acid lysine, which is rather limited in other grains or plant sources. Cooked amaranth is 90% digestible, is high in vitamins and minerals and prevents disease, supports the immune system, prevents grey hair, and lowers blood pressure.

It is an unusually healthy food that you should experiment with, and why not for breakfast?

Amaranth Cereal Breakfast

Serves 2

Ingredients:

Serve with fruit. I chose fresh figs and bananas. I also added a teaspoon of no-sugar-added strawberry preserves for some extra sweetness and a sprig of mint for an aromatic touch.

Perfect way to start the day!

Bon Appetit!

The post Recipe: (Protein Packed) Amaranth Fruit Cereal appeared first on EcoSalon.

Rethinking breakfast, one egg at a time.

Pizza for breakfast. We’ve all been there, but this time it doesn’t involve you shamelessly munching on the cold leftovers from last night’s dinner. Instead, it’s a fried egg, cheese and tomatoes served over a whole-grain toasted bagel.

The whole-grain bagel provides you with the fiber your body craves in the a.m. and the protein-packed egg and cheese are sure to keep you fuller for longer, all the while offering the comfort of a flavor combination you know all too well. Sometimes a savory breakfast fits the bill and this recipe takes pizza and gives it a morning makeover.

Egg Sandwich Pizza

Serves 1

Ingredients:

• 1 egg
• 1/2 tablespoon butter
• Dash of salt and pepper
• 1 whole-grain/whole-wheat bagel, toasted
• 1 thin slice of parmesan cheese
• 1 slice tomato
• 3-4 sun-dried tomatoes
• 1 teaspoon fresh oregano, pulled from stems

Directions:

In a saucepan over high heat, add the butter. When melted, crack open the egg into the saucepan and let cook. Pull in the edges of the egg white as it cooks and break open the yoke slightly with a spatula to help it cook through.

When the egg is cooked through, but still soft on top, season with salt and pepper and remove the saucepan from the stove and set aside.

Over a toasted sliced bagel half, begin to add the fillings – the fried egg, then the cheese, tomato slice, sun-dried tomatoes, and fresh oregano.

Cover the sandwich with the other half of the bagel and slice along the middle before serving.

Bon Appetit!

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

The post Sunday Recipe: Egg Sandwich Pizza appeared first on EcoSalon.