You’ll want to save this no-fuss egg toast recipe with vegetables and make it on repeat! This omelet toast is a satisfying and healthy breakfast recipe that takes only 5 minutes of work. Make it for your family or double (or even triple) the recipe to serve company.
I get asked all the time for Mediterranean Diet inspired breakfast ideas, and this egg toast with vegetables ticks all my boxes! Quick? Check. Easy? Check. Delicious? Check!!
If you’re in the mood for eggs and vegetables, but want something less involved than a vegetable frittata or an egg casserole, egg toast is just what you need.
Simply whisk together eggs, vegetables, and some feta cheese. Spoon the mixture onto sliced bread, and bake for about 15 minutes. Breakfast is served!
The recipe gives you four servings, but you can double or triple it to serve a bigger crowd. It’s perfect for special brunch gatherings.
Table of Contents
Ingredients you’ll need for egg toast
A few eggs, vegetables, and spices are all you need to make delicious egg toast for breakfast! Here’s more details:
Eggs: You’ll need 4 to 5 large eggs.
Vegetables: I used a bell pepper, cherry tomatoes, and green onions, but I have ideas of different veggies you can use below.
Crumbled feta cheese: Opt for a block of feta in the brine and crumble it at home instead of choosing the pre-crumbled kind. These tend to be dry instead of creamy, and lack the robust flavor of blocks of feta cheese.
Parsley: A few tablespoons of chopped flat-leaf parsley add a fresh herbal element.
How to make egg toast
I am all about a no-fuss breakfast recipe, so this simple baked egg toast is part of my regular rotation! Here’s how to make it:
Prepare the egg and vegetable mixture. To a medium mixing bowl, add 4 to 5 large eggs, kosher salt, ½ teaspoon paprika, and ½ teaspoon red pepper flakes or Aleppo-style pepper. Whisk, then add 1 chopped bell pepper, ½ cup halved or chopped cherry tomatoes, green onions, ¼ cup crumbled feta cheese, 2 tablespoons chopped parsley, and a drizzle of extra virgin olive oil.
Add eggs and vegetables to the bread. Brush a sheet pan lightly with olive oil and arrange 4 slices of bread in it. Divide the egg mixture among the bread, making sure all the slices have some vegetables and feta cheese on top.
Bake the bread. Bake on the center rack of your oven heated to 375°F for about 15 minutes. The eggs should be cooked and the vegetables should have softened slightly.
Egg toast loves company
A single egg toast makes a super satisfying and healthy breakfast, because it’s loaded with veggies, a little fat from the feta and protein from the eggs, but if you need a little something extra, add a drink.
Why not make a refreshing green juice or creamy tahini date shake to go along with it? A simple fruit salad is an easy and welcome addition to morning meals, too. It doesn’t have to be fancy.
Egg toast is a great way to feed a crowd for Sunday brunch. You can easily double this recipe, and pop it in the oven. Whip up the drinks and salad while it bakes. No standing over a stove making a couple of pancakes at a time.
If you are planning for company and need a gluten-free option, serve my pumpkin parfait. It’s another healthy breakfast (or dessert) idea to add to the rotation. Sometimes the conversation keeps coming especially when the food and drinks are flowing!
Don’t be afraid to turn brunch into an afternoon affair! Serve your guests — a boozy coffee drink beloved in Spain, and many other Spanish speaking countries.
Egg toast anyway you want it!
Feel free to tweak the vegetables and spices to use what you have on hand. I love how customizable this egg toast breakfast recipe is! Here are some ideas:
If you’re an onion lover, swap out the green onions for very finely chopped red onions. You’ll get more of a delicious “oniony” bite.
Use finely chopped firm Roma or on the vine tomatoes instead of cherry tomatoes. Tomatoes that are too ripe and mushy will make the toast soggy.
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Egg Toast with Vegetables (Healthy Breakfast Recipe)
This is just the thing when you need a quick, nutritious, delicious breakfast recipe! Ready in about 20 minutes from start to finish, this egg toast with veggies will keep you satisfied for hours. Serve it on its own, or with a drink like a green juice or a tahini date shake.If you’re hosting brunch soon, feel free to double or triple the recipe!
Author Suzy Karadsheh
Ingredients
large eggs
Kosher salt
½teaspoonsweet paprika
½teaspoonred pepper flakes or 1 teaspoon Aleppo-style pepper
bell pepper,chopped
½cupcherry tomatoes,halved or chopped
green onions,trimmed and chopped
¼cupcrumbled feta cheese
tablespoonschopped fresh parsley
Extra virgin olive oil
slicesof sandwich bread,thick cut
Instructions
Preheat the oven to 375°F and set a rack in the middle.
Beat and season the eggs. In a medium mixing bowl, add the eggs and season with kosher salt, paprika, and red pepper flakes or Aleppo-style pepper, and whisk.
Add the vegetables, etc. Add the chopped veggies, feta, and parsley, and a drizzle of good extra virgin olive oil.
Prepare the bread. Brush a sheet pan with olive oil and arrange the bread on it.
Top each slice of bread with a portion of the whisked egg mixture.
Bake. Place the sheet-pan on the middle rack of your heated oven. Bake for about 15 minutes or until the egg mixture is fully cooked and the veggies have softened a bit.
Nutrition
Calories: 175.2kcal | Carbohydrates: g | Protein: g | Fat: g | Saturated Fat: g | Polyunsaturated Fat: g | Monounsaturated Fat: g | Trans Fat: g | Cholesterol: 168.7mg | Sodium: 288.8mg | Potassium: 247.3mg | Fiber: g | Sugar: g | Vitamin A: IU | Vitamin C: mg | Calcium: mg | Iron: mg
The post Egg Toast with Vegetables (Healthy Breakfast Recipe) appeared first on The Mediterranean Dish.
Exercise helps to nourish skin cells by increasing blood flow that carries oxygen and nutrients throughout the body. Besides the conventional benefits, studies have revealed a link between skin health and exercise.
Deep skin benefits of exercise
At a molecular level, skin cells contain mitochondria. Mitochondria are organelles that produce the energy necessary for a cell’s survival. The mitochondria play an important role in making a chemical known as ATP (adenosine triphosphate). ATP is needed for the processes that restore skin cells, provide healing and rejuvenation, and aid in decreasing wrinkles.1
With age, ATP production declines, and the skin’s metabolic function slows. During exercise, ATP is continuously synthesized and broken down. This action stimulates several mechanisms, including glucose uptake into cells and improvements to mitochondrial function.2
While aging is inevitable, how we age can be managed. Evidence leads to the idea that exercise may have a positive effect on aging by improving impaired mitochondrial function.2
Exercise and wound healing
A comparison of older age athletes and adults who lived a sedentary lifestyle highlighted that those who were athletes had better skin conditions.3 Apart from maintaining and improving skin health, exercise promotes wound healing.
Older exercisers (athletes) were examined for the wound healing rate compared to non-exercisers.4 The speed at which wound healing occurred in the non-exercise group was considerably slower; The athletes had a higher rate of recovery.4
Further studies examined exercise as an intervention for adults with venous leg ulcers.5 The exercise group, in conjunction with standard care, was shown to produce more positive outcomes relating to quality of life and skin repair.5
Exercise prevents skin injury
Exercise improves the skin’s ability to retain moisture.6 Having moisturized skin helps to protect the skin from cuts and other injuries that could lead to infections.
It was found that after a single high-intensity exercise session, the skin’s outer layer (stratum corneum) had an increased hydration concentration.6 Furthermore, long-term endurance exercise improved the thickness of the stratum corneum, adding to the penetrability of the skin.6
Exercise for skin health and prevention
The research discussed demonstrates links between exercise, skin health, prevention from injury, and a higher quality of life. While the studies did not specify one activity over another, a clear takeaway is the importance of incorporating exercise into your lifestyle to maintain and uphold healthy skin.
1. Stout R, Birch-Machin M. Mitochondria’s role in skin ageing. Biology. 2019; 8:29.
2. Hood DA, Memme JM, Oliveira AN, Triolo M. Maintenance of skeletal muscle mitochondria in health, exercise, and aging. Annual Review of Physiology. 2019;81:19-41.
3. Crane JD, MacNeil LG, Lally JS, Et al. Exercise-stimulated interleukin-15 is controlled by AMPK and regulates skin metabolism and aging. Aging Cell. 2015;14: 625-634.
4. Emery CF, Kiecolt-Glaser JK, Glaser R, Malarkey WB, Frid DJ. Exercise accelerates wound healing among healthy older adults: A preliminary investigation. The Journals of Gerontology. Series A, Biological Sciences and Medical Sciences. 2005;60:1432-1436.
5. O’Brien J, Finlayson K, Kerr G, Edwards H. Evaluating the effectiveness of a self-management exercise intervention on wound healing, functional ability and health-related quality of life outcomes in adults with venous leg ulcers: A randomised controlled trial. International Wound Journal. 2017;14:130-137.
6. Oizumi R, Sugimoto Y, Aibara H. The association between activity levels and skin moisturizing function in adults. Dermatology Reports. 2021;13.
Find below the top 10 latest healthy food market trends. The best 10 healthy food industry trends. Grow your business by selling the trendiest healthy food products.
Brought to you by Mau, Global Head of Strategy at eDigital.
THE TOP 10 LATEST HEALTHY FOOD MARKET TRENDS
THE TOP 10 LATEST HEALTHY FOOD MARKET TRENDS
10. A recent NielsenIQ Health and Wellness report point out that 70% of global consumers are willing to pay for GMO-free, organic or natural products.
9. In Europe, healthy alternatives like bio/organic or vegan products are a rising trend.
8. More than half of European consumers (55%) are willing to pay a premium for organic/bioproducts, and in specific markets, like Italy, the intention is even higher (70%).
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7. In Germany, Austria, and Switzerland, organic food’s share of sales has risen continuously over the last few years. In many food categories, the value growth of organic variants exceeds the non-organic segment performance.
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6. 3-5% of people follow a full vegan or vegetarian diet in Western Europe, on average, about 3 out of 10 Western European households have reduced meat consumption for health reasons.
5. In the United Kingdom, 1 out of 7 households bought meat alternatives in January 2022 and sales of meat alternatives and plant-based milk increased by double digits.
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4. In more and more categories consumers are welcoming plant-based segments like frozen snacks, candy options, and ice cream, which are producing favourable sales numbers.
3. Having an increased appetite for healthy alternatives is not just a trend in the West. Some markets in Eastern Europe are seeing the expansion of “free-from” product sales. In Hungary gluten-free and lactose-free products are taking a growing share of total food (5% in Q2 2022). Plant-based dairy products are demonstrating significant growth, up 12%. In the Baltics (Estonia, Latvia, and Lithuania) organic products are trending, up 15-20%, and are taking a bigger slice of the FMCG value share (2.3-2.8%). Baltic countries are also seeing a higher number of plant-based milk sales (5-19%).
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2. In Asia, health remains a key consumer preference as the pandemic still casts a shadow on the region. Asian consumers focus more on categories that provide health and immunity boosters (i.e., antioxidants, vitamins, and proteins). The fastest growing category is OTC & health supplements with a value growth rate of 15.1% in Q2 2022.
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1. As retail sales numbers show, people are willing to spend on categories and product attributes that serve key needs like health and wellness. Healthy food manufacturers and retailers need to keep in mind that cost cautiousness is a barrier to purchase, so providing saving options and serving key consumer demand, for example offering affordable healthy food alternatives, is critical to keep the consumer loyal to your brands. Diversifying food portfolios in light of sales trends and consumer behaviour shifts is a vital path to marketing success.
Source: NielsenIQ Health and Wellness report.
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THE TOP 10 LATEST HEALTHY FOOD MARKET TRENDS
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From Monday, October 24, Apple Fitness Plus will be available to anyone with an iPhone, whether you’ve bought one of the or not, Apple has confirmed.
What’s more, anyone who has bought an iPhone, iPad, or Apple TV since September will be eligible for a three-month free Apple Fitness Plus trial. If you’ve never used the service, you’ll be able to sign up for a free month-long trial from Monday.
Anyone running iOS 16.1 in one of the 21 countries where the service is offered will find Apple Fitness Plus fully integrated into their iPhone from October 24. You’ll be able to access the workouts from the middle tab in the Fitness app. iPhone users will have access to the entire service featuring more than 3,000 studio-style workouts and meditations.
In the Fitness app, iPhone users will be able to see the progress of their move ring — the red ring on the Apple Watch that shows how many active calories have been burned. In the classes, users will be able to see this ring on the screen, as they work to close it during the workout. You can also expect onscreen guidance, an interval timer, and estimated calories burned, based on your height and weight. (That’s information you provide Fitness when setting up the app.)
What are the best Apple Fitness Plus classes to try?
One of the benefits of Apple Fitness Plus is it’s variety. There are HIIT, yoga, meditation, core, strength, Pilates, dance, cycling, treadmill, rowing, and cooldown classes on offer. When you log into the service, you’ll be able to see new workouts, Artist Spotlight collections (these show workouts with playlists from chosen artists) and the Time to Walk and Time to Run episodes.
There’s a lot to choose from and as a fitness editor, one of my favorite things about Apple Fitness Plus is the ability to add workouts to the My Library section of the app to save, download, and do later. If you’re looking for inspiration, check out the Collections, which have a series of workouts based on a goal.
Whatever you’re into, whether you work out at home, or in the gym, if you’ve got an iPhone, you can get one of the for free for a month, and that’s worth shouting about.
After the free trial, Apple Fitness Plus is available as a subscription service for $9.99 per month or $79.99 per year and can be shared with up to five other family members. Read our to find out more.
What if you’ve already got an Apple Watch?
If you’ve just bought the Apple Watch Series 8 or the Apple Watch Ultra, or any of the best Apple Watches, you’ll also be eligible for a three-month free trial of Apple Fitness Plus.
Unlike Apple Fitness Plus for iPhone users, the metrics on the screen will be slightly different, showing the progress of all of your rings, and your heart rate. One thing to note is that if you do own an Apple Watch, if you choose to do an Apple Fitness Plus class without your watch, the Move ring on the screen will not affect your Move progress on the Watch. For now, Apple is keeping those two things separate.
What else is new?
If you’re already an Apple Fitness Plus user, not much will change, but there are some new things coming to the app on Monday. On October 24, a new Taylor Swift Artist Spotlight will launch — new workouts featuring music by Taylor Swift will appear across workout types including Core, Cycling, Dance, HIIT, Pilates, Rowing, Strength, Treadmill, and Yoga.
Apple is also launching a Yoga for Every Runner workout program, featuring US ultramarathon runner, Scott Jurek. The 10-minute yoga classes, led by Fitness Plus trainer Jessica Skye, are designed to act as a warm-up or cooldown for runners. “Whether people are new to running or seasoned veterans, I hope these 10-minute workouts in this program on Fitness Plus will help users feel more confident and comfortable incorporating yoga into their training and recovery,” Jurek said.
In a world full of fast food and fast paces, it’s hard to have healthy eating habits, and there isn’t much time for exercise. You work hard, and you do your best. Sometimes fast food, donuts, and other less-than-healthy habits develop.
Fortunately, nature has a little healthy eating habit secret that might save you from all that junk.
Healthy Eating Habits in a Handful of Berries
Spruce up your healthy eating habits by adding berries to your diet. Not only are they delicious enough to satisfy any sweet tooth, but they are also packed full of antioxidants. That’s right—antioxidants can help you win the battle of the bulge and detox after fast food!
Other benefits from eating berries include the following:
Weight Loss. Berries are the perfect healthy eating habit to have when trying to maintain healthy eating habits to lose weight because they are about 85% (or more) water. Foods containing a high percentage of water are good when trying to lose weight because they fill without piling on the calories. Also, they help hydrate your body.
Anti-inflammation. Some powerful antioxidants berries contain are anthocyanins, quercetin, and vitamin C. These antioxidants have different jobs. Some of them are anti-inflammatory and can help prevent and manage painful arthritis, which can affect joints in your hands or may cause .
Reduce the risk of age-related memory loss. Antioxidants in your berry-rich healthy eating habits are also good at reducing the risk of and slowing age-related memory loss.
Lowers blood pressure and cholesterol. Berries contain fiber, folate, and vitamin C. Fiber is important to a healthy eating regimen because it aids in weight loss and lowers blood pressure and cholesterol.
Protection against cardiovascular disease, depression, and anxiety. Folate has been found to protect against cardiovascular disease and may also help ward off depression and anxiety.
Clear skin and shiny, healthy hair. In addition to helping your body fight disease and illness, vitamins C and B help your skin stay clear and keep your hair shiny, strong, and healthy.
6 Berries You Should Incorporate Into Your Healthy Eating Habits
Blueberries
Blackberries
Cranberry Juice
Strawberries
Raspberries
Berries, while they are an excellent part of maintaining healthy eating habits, can’t solve all your problems on their own. Strap on , hit the road running, lift some weights, and get your heart rate up. Exercise is a mandatory part of having healthy eating habits that result in real benefits to your health and well-being.
Exercise as Part of Your Healthy Eating Habits
When you eat, you put things into your body. Some of those things are good for your body. Others are bad. Exercise helps your body burn off the effects of the things that aren’t so good.
No matter what your exercise regimen for healthy eating habits is, you’ll need to wear your from KURU to achieve the best workout possible and protect your feet from injury.
With exercise as a part of your healthy eating habits, you’ll be happier knowing that is working hard to support your arches and cup your heel for stability and comfort you’ve never had from a shoe before.
With KURU, you know you can trust in every step you take as you continue your healthy eating habits and exercise to reach your goals of becoming fit, having more energy, and having a higher quality of life for happiness.
