Connect with us

Healthy Eating

Tasty breakfast recipes that can break the morning rut



Is the same food on the table every day of your morning? Dole wants to break this rut ​​and these delicious breakfast recipes bring a lively variety to the day.

In a recently published Appetite publication, a survey found that many people eat the same breakfast every day. While a morning mantra may be comforting, this redundancy can be problematic. Sure, a morning smoothie, bowl, or other dish may be easy to make or grab if drowsiness persists. But doesn’t a day deserve a little break from the monotony?

When a new year starts, many people look for healthy eating habits. From preparing meals to keeping a well-stocked refrigerator, many people look for good preparation to keep their food choices on track. While all of the preparation is helpful, it can sometimes leave people craving for more. Shouldn’t there be a better way?

Dole believes that morning routines don’t have to be the same as a morning routine. With an abundance of bananas, berries, pineapples and various other fresh fruits, there is no excuse that there is no tasty change on the plate.

Which delicious breakfast recipes will be part of your morning routine?

While many people love delicious breakfast recipes, it’s important to find ideas that are quick, easy, and full of flavor. Instead of a grab-and-go option, a few extra minutes can result in a smile that will last long after everyone has left the table. More importantly, each of these breakfast recipes are packed with fruits and flavors that everyone will love.

Delicious breakfast recipes, photo courtesy of Dole

Dole Kids with almond toast

While parents don’t always want kids to play with their food, this delicious breakfast recipe adds a little fun to the mix. Turning toast into a fun picture ensures that the kids get extra fruit on their plate.

Why not turn this breakfast into a table discussion? Let the children explain their choices. Did you pick a fruit for its color or taste? What other ingredients would make this toast nicer, tastier or just more pleasant? Why not make a toast bar and turn this idea into a memorable breakfast.


  • 4 slices of whole grain bread
  • 6 tablespoons of unsalted almond butter
  • 2 teaspoons of honey, optional
  • 1 DOLE® banana, peeled
  • 2 DOLE strawberries, cleaned and halved
  • 4 pieces (1-1 / 2 inch) of fresh DOLE Tropical Gold® pineapples
  • 2 DOLE blackberries
  • 2 teaspoons of roasted flaxseed


  • Toast slices of bread. Brush with almond butter and drizzle with honey if you like.
  • Make the Dole Kids: Cut 8 slices and 32 matches from the banana. Spread a strawberry half and a pineapple piece on two toast slices and place the remaining strawberry halves and blackberries on top of the remaining slices. Place a banana slice “head” on each piece of fruit and place 4 banana matches around each child for arms and legs. Sprinkle flaxseed under the Dole children’s feet at the bottom of the toast.

Sweet Potato Banana Pancakes

Who doesn’t love a small snack drizzled with maple syrup. Why not add a little more to this pancake mix? In this Dole recipe, the traditional pancakes have both fruits and vegetables in one serving. Everyone will ask for a second serving.


  • 1 medium DOLE sweet potato, peeled and cut into ½ inch pieces (about 10 ounces)
  • 1 DOLE banana, peeled and broken into 1-inch pieces
  • 1 cup of oat milk
  • 1 large egg
  • 1 cup of oatmeal
  • 1 tablespoon of baking powder
  • 1½ teaspoons of ground cinnamon
  • Non-stick cooking spray
  • ¼ cup of 100% pure maple syrup
  • ¼ cup desiccated coconut
  • ¼ cup toasted chopped pecans


  • Place the potatoes and 2 tablespoons of water in a medium-sized microwaveable bowl; Cover with plastic wrap, leave one edge open to vent and heat in the microwave on the highest setting for 8 minutes or until very soft. Puree the banana-milk-potato mixture in a food processor on the highest setting until smooth; Add egg and puree until everything is mixed. Pour the banana mixture into a large bowl. Makes about 3 cups.
  • In a medium bowl, whisk together the flour, baking powder, and cinnamon; Fold into the banana mixture and stir until everything is well mixed.
  • Heat a griddle or large non-stick pan over medium heat; spray lightly with non-stick cooking spray. Pour ¼ cup batter per pancake onto the heated griddle; Cook for 2 minutes or until air bubbles develop and the underside is an even, golden color. Turn pancakes; Cook for 2 minutes or until the bottom is golden brown. Repeat the process with the remaining batter and spray the grill plate with non-stick cooking spray as needed. Makes 12 pancakes.
  • Serve pancakes with syrup, whipped cream, and pecans.

Which delicious breakfast recipes does your family love? Looking for new recipes to change your morning routine?

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Healthy Eating

What is starch? Types, benefits, risks, and more



Starch is a complex carbohydrate. When people hear the word “starch,” they might think of high-carb foods like potatoes, rice, and pasta. However, most plants store energy as starch, including fruits and vegetables.

Starchy foods are the main source of carbohydrates for most people. They play a crucial role in a nutritious, balanced diet as they provide the body with glucose, which is the main source of energy for every cell. They also provide a range of vitamins, minerals, fiber and other nutrients.

Starchy foods are also valuable ingredients in the kitchen, as they can thicken soups and sauces without adding fat.

Read on to learn more about starches, including the types, health benefits, and risks of overeating starchy foods.

Starch, or amylum, is a complex carbohydrate found in many foods, including grains, vegetables, and fruits. The main sources of starch are:

Extracting pure starch from food produces a white, tasteless and odorless powder that does not dissolve in cold water or alcohol.

Starch is a natural polymer or polysaccharide, meaning it is a long chain comprising one type of molecule. Starch is made up of glucose molecules. It can come in two forms: amylose and amylopectin.

Amylose is a linear or rectilinear polymer that scientists refer to as amorphous or solid. Amylopectin forms a branched chain and is crystalline.

Different plants contain different ratios of these polysaccharide units. However, amylose generally accounts for a maximum of 30% of starch, with the remainder being amylopectin.

Plants create these starch polymers to store the glucose they create during photosynthesis. For this reason, starchy foods are good sources of energy.

When someone eats starchy foods, the body breaks down the natural polymers into glucose units, which provide energy throughout the body.

Aside from being part of a nutritious diet, various industries – including pharmaceutical, paper and food – use starch in their manufacturing processes.

Depending on their nutritional properties, starches belong to one of three groups:

  • Rapidly Digesting Starch (RDS): This form of starch is found in cooked foods like potatoes and bread. The body quickly converts it to glucose.
  • Slow Digesting Starch (SDS): This starch has a complex structure, which means the body breaks it down slowly. It is found in cereal grains.
  • Resistant Strength (RS): The body cannot easily digest this form of starch, and it can pass through the digestive system untouched, much like fiber. It can support a healthy intestinal flora. Experts further divide RS into four categories, including:
    • RS1 found in grains, seeds and beans.
    • RS2 made from raw potatoes and unripe bananas.
    • RS3 from foods that are cooked and then cooled, such as rice and corn flakes.
    • RS4, that’s in the bread.

Each type of food can contain different types of these starches.

People can buy different types of starch for cooking, including:

  • Potato: Raw, mashed potatoes are the source of potato starch. The liquid starch dries to a white, flour-like powder. It is gluten-free and is used in various recipes as an alternative to wheat flour.
  • Tapioca: This versatile flour comes from the crushed pulp of the cassava root. People can mix it into baked goods or use it as a thickener for soups, stews, and sauces.
  • Corn: This starch comes from the corn kernel. It can thicken recipes and is a base for corn syrup. Doctors also use it to supply glucose to people with glycogen storage disease.

There is also modified starch, a derivative of starch that manufacturers have treated to change its properties. The baking industry makes extensive use of this form of starch because it can tolerate a range of conditions, including extreme heat or cold.

Doctors recommend eating plenty of starchy foods as part of a balanced diet to provide energy and fiber and to increase feelings of satiety.


Starch is the most important source of energy for humans. The body digests starches by converting them into glucose, which enters the bloodstream and circulates throughout the body. Glucose fuels virtually every cell, tissue, and organ in the body. If there is excess glucose, the liver stores it as glycogen.

Glucose is essential for brain function. The adult brain is responsible for 20-25% of the body’s glucose usage.

Learn more about high-energy foods here.


Fiber is an indigestible carbohydrate found only in plant foods. Starchy foods like corn, beets, potatoes, beans, fruit, and whole grains are plentiful sources of fiber. Although the body does not digest fiber, these carbohydrates are an essential part of a nutritious diet.

Nutritionists divide fiber into soluble and insoluble forms. Fruits and vegetables are sources of soluble fiber, which can absorb water. Soluble fiber feeds the good bacteria in the gut, slowing digestion and softening stools.

Insoluble fiber does not absorb water. Instead, it passes through the digestive system and adds bulk to keep bowel movements regular and prevent constipation. Whole grains, nuts, seeds, and green leafy vegetables are good sources of insoluble fiber.

According to the Food and Drug Administration (FDA), most people in the United States do not eat enough fiber. Government guidelines suggest that adult females need up to 28 grams (g) of fiber per day, while adult males need up to 34g.

Learn more about high-fiber foods here.


Eating starchy foods can help increase satiety, which is the feeling of being full after eating.

Research shows that eating foods rich in resistant starches helps people feel full. These foods can also improve insulin sensitivity and reduce fat storage. In addition, eating high-fiber foods rich in resistant starches can help people maintain a moderate weight.

In a small 2018 study, researchers offered participants breakfast and lunch with either 48 g of resistant starch or a placebo. At dinner, participants were allowed to eat as much as they wanted. The researchers found that eating the resistant starch for breakfast and lunch significantly reduced the participants’ energy intake during that later meal.

Learn about foods that can improve satiety.

For most people, starch poses no risk or side effects. Dietary guidelines recommend a balanced diet of starchy foods.

However, people with certain health conditions, including diabetes and congenital sucrase-isomaltase deficiency (CSID), need to moderate their starch intake.

The American Diabetes Association recommends that people with type 1 diabetes count how many grams of carbohydrates they eat and then balance that with their insulin dose. People with type 2 diabetes should avoid consuming large amounts of carbohydrates in one sitting and instead spread them out evenly throughout the day.

Individuals with CSID must follow a special diet. People with this genetic condition cannot digest certain sugars, so they experience digestive problems when they eat certain fruits, juices, and grains. These problems can lead to malnutrition.

Starch is a carbohydrate and is a natural part of most plants, including fruits, vegetables and grains. Starchy foods are an essential part of a balanced diet as they provide energy, fiber and a feeling of satiety.

The body breaks down starch molecules into glucose, which is the body’s primary source of energy. The brain in particular requires a significant amount of glucose every day.

Starchy foods are safe for most people and do not present any risks or side effects. However, it is important that people with diabetes or CSID carefully consider their starch intake.

Continue Reading

Healthy Eating

Try this winter special ‘paneer stuffed ragi paratha’ (recipe inside)



Winter is the ideal time to have it parathas. Imagine the crispy exterior and soft interior, filled with your favorite ingredient and served with a dollop of butter! Yummy, right? You can eat as much delicious food as you want, but remember that it doesn’t have to be at the expense of your health.

ragi paratha stuffed with paneer is a savory twist on the classic paneer paratha, says nutritionist Nmami Agarwal. According to her, it can be served as a high-protein breakfast or consumed during lunch.

“Ragi is a healthy food, a gluten-free whole grain. It’s full of calcium, good carbohydrates, amino acids and vitamin D. Paneer – also known as “Indian cheese” – has quite a high nutritional value. It’s a good source of calcium and protein and is great for overall health and well-being,” she says, adding that the recipe can be cooked with Oleev olive oil, which “contains 80 percent monounsaturated fats (MUFA), which may help control cholesterol levels.”

The oil is “perfect for Indian cooking, including parathas, due to its high smoke point. It has the added benefits of vitamin K and vitamin E, both of which are essential for optimal body function,” says the expert.


For ragi dough

– 30 grams of ragi flour (cranberry/nagli)
– 30 grams of whole wheat flour
– 1 teaspoon of Oleev olive pomace oil
– salt to taste

For paneer filling

– 30 grams of paneer, grated
– 1 green chili, finely chopped
– A few leaves of mint (pudina), finely chopped
– ¼ teaspoon cumin powder (jeera)
– salt to taste

For cooking

– 1.5 teaspoons Oleev olive pomace oil
– Calories – 202 kcal
– Protein – 6.2 grams
– Carbohydrates – 24.8 grams
– Fats – 8.7 grams


1. Start kneading the dough by mixing ragi and wheat flour. Knead the paratha dough for a few minutes until it becomes smooth and elastic.
2. Next, add a teaspoon of oil to coat the dough and knead a little more.
3. Cover the ragi paratha dough and let it rest until the filling is ready.
4. The next step is to prepare the paneer filling. In a mixing bowl, combine grated paneer, green chilies, mint leaves, salt, cumin powder and mix all ingredients well.
5. Divide into equal portions.
6. Finally, add the filling to the ragi paratha batter.
7. Dust the ragi paratha dough with flour, flatten with your finger and place on a flat surface. Roll it out thinly.
8. Take a portion of paneer filling and place it in the middle. Next, gather the sides of the paratha dough and bring all sides together.
9. Remove the excess dough that popped out when you put it together. Press down on the filled ragi paneer paratha dough.
10. Dust the filled dough with a little flour and gently roll out to desired thickness and similarly do the remaining portions of paratha dough and filling.
11. Preheat the pan on medium heat and grease with a little oil.
12. Place the filled ragi paneer paratha. Cook over medium-high heat for 30 to 45 seconds and flip.
13. Drizzle a little oil on the parathas and keep pressing the ragi paneer filled parathas to cook evenly on all sides.
14. Turn a few times until both sides are properly cooked.
15. After cooking, transfer to a plate. Serve hot.

The classic way to have it is with some yogurt and achar; Do you want to try?

📣 Follow us for more lifestyle news Instagram | Twitter | Facebook and don’t miss any news!

Continue Reading

Healthy Eating

The Ideal Walking Workout Smoothie Recipe from an RD



I I don’t know why it took so many of us (myself included) a global pandemic to realize the value of a good walk, but now that we’re here, I vow to never break my daily walking habit. And as research shows, we do a lot of good for our bodies when we hit the road. As Well+Good previously reported, walking for as little as 15 minutes a day can reduce the risk of stroke and improve cardiovascular health, and it can also be an effective low-impact exercise.

Like any form of exercise, a good walk requires the right amount of energy. When it comes to what nutrients you need for your walking workout, nutrition experts recommend eating a little differently than you would for a run or other higher-intensity hike. We spoke to Registered Nutritionist Megen Erwine, RD of Let’s Get Checked to find out what makes the perfect pre-walk snack. What’s even better is that it can be reduced to a super easy three-ingredient walking workout smoothie recipe that will soon become your new staple.

How Much Do You Need to Eat to Fuel Your Running Training?

As with any workout, proper refueling and recovery afterwards depends largely on the intensity of the activity. There is a very wide range of walks you can take, from a leisurely coffee stroll to a more rigorous, arm-pumping excursion. A slow and short walk probably doesn’t require much extra energy beyond your regular meals and snacks.

similar posts

“Always remember that your daily dietary habits will outweigh any pre-workout or post-workout fuel,” says Erwine. She believes that focusing on properly refueling for the energy expenditures of daily living prepares you for both your afternoon walk and morning meeting, late-night childcare, or whatever else comes your way. “Focus on staying hydrated and eating balanced meals and snacks that contain complex carbohydrates, lean protein, and healthy fat,” Erwine recommends. You should also support your gut health by eating probiotic-rich foods like yogurt and sauerkraut so you don’t have to fight the urge to pee when you’re miles from home.

For your longer, vigorous walks, Erwine says you probably won’t need too much extra fuel, depending on your goals. Since walking requires less energy than higher-intensity activities like running or HIIT, you probably won’t need to lose sleep over carbs before a long or short dog walk. That being said, it’s important to make sure you have an adequate meal before engaging in any low-intensity exercise like walking, especially if it’s for an extended period of time. “Plan for a balanced meal 90 minutes before training,” recommends Erwine. “The timing allows for the food you eat to be digested and turned into energy.”

You also avoid nausea by giving yourself a chance to digest before you exercise. If you haven’t eaten a meal within that time frame and are heading out, Erwine recommends grabbing a small, carbohydrate-based snack beforehand. “A piece of fruit is a great example,” she says.

Hydration is also key

Just as important as what you eat before your run is what you drink. Finally, staying hydrated helps your body perform basically all of its essential functions and ward off headaches, fatigue, constipation, and mood swings.

Many factors affect how much water you need, including your age, activity level, and overall health, but Erwine recommends a general fluid intake guideline of about 72 ounces per day for women and 100 ounces for men. If you’re training intensely, add more water to counteract sweat and increased hydration from energy expenditure (and yes, hydration is important in winter too!).

Overall, you should listen to your body’s thirst signals and drink before, during, and after your workout. That balanced meal you eat an hour and a half before your walk? Erwine says you should definitely include 16 ounces of water to keep you hydrated for your activity. Don’t forget your water bottle so you can sip on the go and also avoid getting in a dehydrated state. Incidentally, Erwine says that sports drinks aren’t necessary for low-to-moderate intensity workouts — water will replenish your fluids just fine. However, add one of these electrolyte-rich foods to your pre-walk meal for added benefits.

The perfect walking-working smoothie recipe

If you’re looking for a quick and healthy snack or small meal to prepare before your walk, a smoothie is an easily digestible way to fuel your workout. It’s also easy to have all the ingredients you need on hand so you don’t have to rummage around at the last minute. When designing your ideal smoothie, Erwin recommends making sure to include all three macronutrients — carbs, protein, and fat — for a well-balanced meal.

In this case, in the form of banana, Greek yogurt, and nut butter. “Just mix together a frozen banana to provide complex carbs, a cup of non-fat plain Greek yogurt for protein, and a tablespoon of nut butters for healthy fat,” she recommends. If you don’t eat dairy, use soy milk or one of the higher-protein plant-based yogurts on the market, like Kite Hill’s high-protein, almond-based yogurts.

You can play with this simple formula to adapt it to your preferences and what you have on hand. Not in bananas? Sub into another frozen fruit. Your kids or roommates ate all that nut butter without you knowing? Add flaxseed or avocado for that fat boost. Just press shuffle and get ready to hit the street, treadmill, beach or wherever your stroll takes you.

Oh hello! You look like someone who loves free workouts, discounts on cutting-edge wellness brands, and exclusive Well+Good content. Join Well+, our online community of wellness insiders, and unlock your rewards instantly.

Continue Reading