Fast & Healthy Breakfasts for Busy Mornings

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For most of us, preparing a balanced breakfast from scratch is far from the first thing on our minds when we wake up in the morning. Many of us end up up grabbing the first thing in sight on our way to the office or skipping it altogether.

While skipping breakfast occasionally won’t do too much harm for healthy, active adults, a nourishing meal at the start of your day can have a variety of awesome benefits, including sustained energy, focus and a feeling of well-being throughout the day. ?Eating a nutrient-rich and well-balanced breakfast is also a great way to prime yourself to make healthy choices throughout the day, and can help prevent overeating later.

To make squeezing in that healthy weekday breakfast easier, we’ve rounded up fast, balanced and hassle-free breakfasts you can make in under ten minutes.

1. Greek Yogurt with Fresh Fruit

Protein-packed Greek yogurt with fresh fruit is a fast and easy breakfast staple for busy people. Protein takes?longer to digest and helps curb appetites for hours, and one?cup of Greek yogurt can contain between 20–25 grams!?To pull together this dish, cube up ?fresh fruitthe night before, then top with ? cup low-fat Greek yogurt. ?Top with nuts, chia seeds, flaxmeal or hemp seeds for a boost of fiber and healthy fats. Breakfast no-brainer!

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2. Eggs and Avocado Toast

Eggs are a quick, nutritious option for any omnivore. They’re a natural source of high-quality, complete protein, with 6-7 grams of protein per egg. They also provide 13 essential vitamins and minerals, such as selenium and B vitamins.

Scramble or poach an egg and enjoy on top of a slice of fiber-rich multigrain toast, topping it with a few slices of avocado for healthy fats and baby greens for flavor and vitamins C & A. ?If you are on a wheat-free diet, you can choose a gluten-free bread option or a corn tortilla instead.

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Related: How Many Eggs Should You Really Eat?

3. Overnight Oats

For a filling morning boost of vitamins and fibers, overnight oatmeal is a balanced choice that can be flavored with just about any fresh or frozen fruit and milk. Oats, a soluble fiber-rich whole grain, will keep you satisfied and even-keeled throughout the morning.

Prep your 5-minute overnight oats the night before and voila: just grab them from your fridge on your way out the door the next morning. ?For an extra healthy fats and protein, top them with 1–2 teaspoons of nuts, nut butter or flaxseed.

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4. Toast + Nut Butter + Fresh Fruit

Natural nut butters such as peanut, almond or cashew are fantastic sources of healthy fats and plant-based protein, which, when paired with a whole grain toast, provide you with a complete protein to fuel your morning. ?Instead of sugary jam, try topping your toast with fresh fruit slices, chia seeds, hemp seeds, cinnamon and cocoa powder. PB&J is definitely not just for kids!

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Related: The Health Benefits of Nuts

5. Smart Smoothies

Smoothies make fantastic fast and nutritious breakfasts that are portable and rich in protein, fiber and micronutrients.

Try this peanut butter and jelly smoothie, blending frozen strawberries for the familiar PB&J effect without the added sugars. Banana provides fiber and potassium, spinach provides iron and vitamin C, and yogurt adds protein — a key component for staying satiated throughout the day — (for a total of 18 grams per serving).

Don’t like peanut butter? Try this 5-minute coconut smoothie instead, which sneaks in kale, fiber-rich mango, superfood flaxseed and high-protein cottage cheese for a whopping 17g protein per serving.

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Related: 9 Refreshing Smoothie Recipes

6. Make-Ahead Chia Seed Pudding

Chia pudding is like morning yogurt with a dairy-free, chewy twist. It only takes a couple of minutes to prep, but needs to be made the night before so it can bulk up a bit in the fridge overnight.

Blend ? cup chia seeds with 1 cup almond milk or a non-dairy milk alternative, blend with cinnamon, vanilla and honey and let sit overnight. Then simply top with fresh fruit in the AM.

To get started, try this balanced chia seed pudding recipe, which contains 5 grams of protein, 12 grams fiber, 43% of the recommended daily calcium intake, and plant-based omega-3 fats from chia seeds.

Related: Calcium-Rich Plant Foods

7. Avocado Toast with a Twist

Avocado toast makes an easy, delicious plant-based breakfast in under five minutes. ?All you need is a solid slice of 100% whole-grain bread (or a gluten-free alternative, if needed), and ? to ? ?of a mashed avocado.

Instead of adding an egg, you can try a variety of other savory and sweet toppings. For example, this tangy recipe for strawberry avocado toast with feta cheese offers 6 grams of fiber, 4 grams of protein and a nice dose of healthy fats from the avocado.

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8. Greek Yogurt Spread on Toast

Protein-rich Greek yogurt doesn’t have to be eaten with a spoon. Use it as a spread on fiber-rich whole grain toast, tortillas or puffed whole grain cakes for a quick and fun breakfast.

Love sweet breakfasts? Spread ? cup Greek yogurt on a sturdy piece of toast, then top it with sliced strawberries, bananas, honey and walnuts. If you like your breakfast a bit more savory, top your Greek yogurt toast with sliced tomatoes, cucumbers, chopped herbs, lemon juice and olive oil drizzle.

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Do you have?another great quick and healthy breakfast? Share it in a comment!?

*Provided by Zipongo

Don’t Lose Sight of the Little Things in Charleston

By Mark A. Leon

With the onslaught of constant construction that will take us into 2020 and beyond, highway infrastructure changes, a new skyline landscape and extreme competition with increased tourism, it is easy to lose sight of the little things that has made Charleston the charm of the South for generations.? In the last few weeks, I have been reminded of the elegance of simplicity in a town that values, its people, historic, culture and most of all community.

It has been a magical few weeks and with the experiences I have been a part of, I have also began to question if we are losing site of the individual moments that last here in Charleston.? I fear we are losing the connection to the Lowcountry that has warmed our hearts for so long.

I would like to share some of my recent Charleston stories to demonstrate just how powerful the simplicity of the Holy City can be:

  • On the eve of Valentine’s Day, at East Bay Meeting House, I attended the weekly Monday Open Mic night, During the two-hour performance, I witnessed a confident 19-year-old College of Charleston freshman with nothing more than her guitar and voice perform an original song that sent goosebumps throughout the intimate crowd.? As she sang, I was fixated to the face of a girl that has a gift that so few a blessed with.? Like an early Jewel, the passion in her voice rivaled some of the great young musical artists.? As host Jim Lundy would say, after recalling over a decade ago when a young Elise Testone performed for the first time, this girl has a future and we will be looking back someday and remember she performed here first.
  • While sipping a Cuban themed cocktail in Hutson Alley this past Thursday, outside of Victor Social Club, we were serenaded by a jazz duo performing soothing versions of 80’s and 90’s classics from Prince to 4 Non-Blondes.? As the music and cocktail complimented this warm February night, the staff brought out champagne and an elegant torte to help celebrate my slightly belated birthday.? It was a Charleston night, without flash or glory, but filled with lasting memories.
  • Several mornings a week, I share the Folly Beach coastline with sunrise catchers, surfers and wayward souls looking for meaning.? It is a cathartic experience to feel the wind brush your face, sand caressing your toes and watching the sun welcome the first moments a new day.? The ability to bring your mind to complete peace, even for one moment a day, truly helps bring balance and happiness.
  • We love our dogs in Charleston.? That is certainly something we are very proud of.? As I watched early morning jogs and walks with our four legged friends, I wished a friendly good morning and a smile to each passing stranger donned out in sweats or yoga pants and was reminded of the sense of community and love that lives on so proudly.
  • I drove by Colonial Lake a few days ago with the top down and Kenny Chesney on the radio and witnessed a line of yoga pant legs reached high to the sky.? Laying out under the shelter of the sun, this group combined the elements of nature, exercise and therapy to lose themselves from the everyday hustle of life.
  • Last evening, I sat in a Cabaret style theatre with checker pattered tabletops, wine and one of the best feel good musicals of the season.? Midtown Productions brought to life the compositions of Fats Waller with “Ain’t Misbehavin”.? Bringing the music of a generation that celebrated life and heritage, this celebration of the heyday of Harlem’s music and dance scene was pure magic that had the audience tapping their feet along with the performers.

Charleston is filled with little charming moments.? Ones that leave a lasting impression.? They aren’t moments that drain your wallet, force you to be something you are not or draw a crowd.? These are personal moments filled with the power of love and connection.

Sometimes you have to step away from the festivals, concerts, fancy restaurants and see something bigger than yourself to find that true Charleston happiness.

These are the things we need to remind ourselves to embrace and not lose sight of.



What the Charleston Lady Was Doing While Her Other Half Watched the Epic Finale of the 2016 World Series

By, Minta Pavliscsak
  • Enjoying the crisp fall evening on the patio while sipping a glass of wine and sneaking a few pieces of the kid’s Halloween candy.
  • Hanging out with her man because she is after all a true Southern Bell, and supporting his interests is just part of what we do. {…even if there may be texts exchanged with the bestie about how cute that one player’s butt looks in his uniform.}
  • Sleeping – hopefully not interrupting any important plays with the occasional, adorable snore.
  • Finally catching up on her DVR shows on the smaller T.V.
  • Using her man’s credit card to buy those shoes she has been eyeing for quite some time now. -How that matching belt made its way into the shopping bag is a mystery to her!-
  • Constantly refilling the chip bowl and mixed nuts while making countless pigs in blankets, all while keeping the coffee table her honey and his friends are huddled around clear of empty beer cans and bottle caps.
  • Taking advantage of an empty house to sit around in her favorite baggy, ripped sweats and bleached stained hoodie for once…crazy hair and all.
  • Getting hit on at Mac’s Place -unbeknownst to her significant other- by some guy rooting for the opposing team, despite the fact that her and her man have been sharing a plate of nachos since the second inning and he keeps drinking her beer because he refuses to take his eyes off of the screen.
  • Pretending to show interest in the game but instead, plotting her moment when she gets to use the line that starts with, “Honey remember that time when I sat up with you after midnight watching the World Series?”
  • Cheering right along by her love’s side because she has always been a Cubs fan.


World Series 2016 Video

Little Jacks Tavern – Review and Dining Experience by KitchyLiving

Article and Photos by Sarah Snyder -
Article and Photos by Sarah Snyder –

Nestled on Upper King where the former St. Alban’s used to be is Little Jack’s Tavern. A quaint restaurant full of charm and that “way back when” feel. Upon walking in, I was greated by Louis Armstrong and Nat King Cole belting out jazzy tunes instantly transporting me back in time. Their decor is sort of speakeasy meets horse and kennel club with green gingham tablecloths and bright red upholstered chairs. They have pictures of Frank Sinatra and other Crooners scattered about the walls schmoozing with famous starlets. It feels like a restaurant straight out of Guys and Dolls. The old soul inside of me died and went to heaven.

I met up with my friend Charlotte for Sunday lunch there and loved the ambiance. Honestly, there weren’t many people there at all and for the better part of our meal we had the whole restaurant to ourselves. However, I think their menu is more geared toward the dinner crowd. Next time I go, I will probably go back for dinner so I can try one of their delicious sounding cocktails.

For this visit however, I ordered the Vegetable Crudités served with a whipped Avocado Ranch dip and the Tavern Burger (hamburger slider with American cheese and sunchoke relish served on a sesame bun). The Crudités was made up of ?rainbow radishes, green beans, carrots, heirloom tomatoes, peppers, asparagus, and romaine hearts, sprinkled with salt, and served with a delicious whipped avocado dip. It was a fun way to eat my veggies as opposed to the typical mundane side salad.

The Tavern Burger was technically a slider, but the perfect portion for me. I don’t think I could have eaten the Jack’s Burger (dinner portion) without splitting it with someone. The burger itself was phenomenal. Cooked to perfection, topped with American cheese and sunchoke relish. The relish helped to balance the heaviness of the slider. I had never had sunchokes before, but turns out they are a relative of the artichoke family. After Googling “sunchoke relish” on the internet, I’ve come to find out that it’s a very popular item in Southern pantries. The relish itself had a sweet, mustardy flavor to it that complimented the burger nicely.

Charlotte ordered the Shrimp and Farro Salad which had shrimp, peas, asparagus, pistachios, and mint tossed into it. It boasted a great flavor, but was a tad bit over salted which detracted from the overall flavor. I think if I were to order that next time, I would ask for them to go light on the salt.

Overall, I loved the ambiance, our service was spectacular (Christopher rocks!), and I would highly recommend it to anyone in Charleston. I look forward to visiting again so I can sit at the bar and indulge in one of their cocktails. I think the Brown Derby may be calling my name. Thanks for a great experience, Little Jack’s! Or should I say, old sport…

Read more from KitchyLiving

Vegetable Crudités served with a whipped Avocado Ranch dip
Tavern Burger (hamburger slider with American cheese and sunchoke relish served on a sesame bun
Shrimp and Farro Salad which had shrimp, peas, asparagus, pistachios, and mint