recipes

5 Easy, Healthy Breakfast Recipes That Keep You Full

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Mornings can be chaotic and rushed, and breakfast may be turned into a quick bagel with cream cheese, a coffee, or even nothing it all. But  remember what your parents said? Something along the lines of "Breakfast is the most important meal of the day?" Don't want to listen to your folks? Then listen to us! Or, well, science. Because studies have shown that people who eat their biggest meal at breakfast have a smaller chance of gaining weight, high cholesterol, diabetes and heart disease, and are less likely to regain lost weight. Eating a good breakfast prevents you from splurging later on, and gets your metabolism going. So no matter what your nutritional goals are, it's very important to get a healthy breakfast.  A healthy breakfast consists of proteins, fiber and vitamins, and is calorie conscious. Here are five of our favorite easy, healthy breakfast recipes that keep you full...

Leek & Goat Cheese Frittata

This savory breakfast recipe has tons of protein, and can be refrigerated and served cold later on. It's one of our favorite healthy breakfast recipes that keep you full, because you only have to make it only once or twice to have a delish nutritious breakfast all week.

Ingredients:

  1. 1 tbsp olive oil
  2. 3 large eggs
  3. leeks
  4. 1 bell pepper
  5. spinach leaves
  6. brown onion
  7. crumbled goat cheese
  8. pepper
  9. salt

Prep: Preheat the oven to 400 degrees. In a bowl, crack the eggs and whisk with pepper and salt. Cut the veggies and fry them in a small saucepan until the spinach leaves have shrunk and the onion is golden brown. Pour over the egg mixture and stir, then let it sit until the egg begins to set. Take the pan off the stove and sprinkle crumbled goat cheese on top. Put the whole thing in the preheated oven. Let it bake for about 10 minutes, and voila! Un frittata!

Apple Coconut Bowl

This is one of our fave healthy breakfast recipes that keep you full because it's so fresh, and made within 5 minutes. It can also easily be eaten on the go. The nuts and yoghurt add some protein while the fruit and chia seeds gets you your vitamins.

Ingredients:

  1. Unsweetened Coconut Flakes
  2. 1/2 cup Plain non fat/low fat yogurt
  3. Chia seeds
  4. 10 oven roasted almonds
  5. 2 Apples

Prep: Grate your apples with a cheese grater into a bowl, add chia seeds, almonds, coconut flakes, yoghurt and that's it: you're all done!

Veggie Omelet

Another  one of those savory, healthy breakfast recipes that keep you full all morning, and takes maybe 10 minutes to make. Cut the veggies on Sunday and bag and refrigerate them to save time, or just buy chopped veggies.

Ingredients: olive oil 1/2 zucchini 2 green onion 1/2 bell pepper 1 large egg 3 large egg whites 2 tablespoons shredded Gouda cheese pepper salt

Prep: Whisk eggs, egg whites, salt, pepper, some water and cheese in a bowl. Cut veggies and heat the olive oil in a small saucepan over medium-high heat. Add veggies and a pinch of salt to the pan and sauté until they're crisp-tender. Remove from heat. Then heat a nonstick skillet over medium-high heat and coat pan with olive oil. Pour egg mixture into pan and cook until edges begin to set (about 2 minutes). Lift the edges of the omelet and tilt the pan to allow uncooked egg mixture to cook. Add the veggies to one half of the omelet and sprinkle with cheese. Then fold the omelet and  enjoy!

Walnut & Banana Cereal Combo

This sweet, fruity breakfast can be made within a minute and is super delicious. While low on calories, the nuts and Greek yogurt add protein and the bran flakes fiber, so you'll feel satiated all morning. Probably one of the easiest healthy breakfast recipes that keep you full.

Ingredients: 1 banana 10 walnuts 1/4 cup bran flakes 1/4 cup Greek yogurt 1 teaspoon cinnamon

Prep:

Cut the banana into pieces, throw them into a bowl, and add cinnamon, walnuts, bran flakes and yogurt. Yup, that's all. So you really have no excuse to skip breakfast ever again, you!

Breakfast Quesedilla

On of those very California healthy breakfast recipes that keep you full, and we're sure nothing new for our Los Angeles spa clients. But unlike restaurant versions and breakfast burritos, this one is low on calories, full of fiber, and low on carbs!

Ingredients:

cooking spray 1 whole grain tortilla 1 large egg 2 tablespoons chunky salsa 1/2 avocado 1/4 cup grated sharp Cheddar

Prep:

Whisk the eggs and spray a skillet with cooking spray, then heat over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through. Take off heat. Spread one half of the tortilla with salsa, scrambled eggs, avocado and cheese. Then fold op. Grill in a frying pan or on a grill and take off when both sides are brown. Yum!

Combine your healthy diet with relaxing massages or Ayurvedic treatments from Spa Sophia to achieve full inner beauty. And while beauty starts within, nothing beats a good facial ;) Book your Spa Sophia treatments online or by calling (310) 564 6676.

Six Smoothie Recipes For Beautiful Skin

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Six Smoothie Recipes For Beautiful SkinSmoothies are the perfect snack for summer. They're healthy, refreshing, easy to make and of course extremely yummy. And they can also do great things for your skin as well! We've already told you about the ten best foods for beautiful skin, but if you need some inspiration for smoothie recipes with those foods, look no further. Spa Sophia collected six smoothie recipes for beautiful skin. Get the blender going and drink your way to beauty!

Green Kale Smoothie Recipe

Kale contains carotinoids, which have been proven to enhance complexion and skin color. Some super healthy chia seeds add texture, while the grapes boost taste.

Ingredients:

  • 1 cup cleaned kale, raw
  • 1 cup green seedless grapes
  • 1 Bartlett pear, core, stem and seeds removed
  • 1 orange, peeled and quartered
  • 1 banana, peeled
  • 1 teaspoon chia seeds
  • 1⁄2 cup water

Green Spinach & Celery Smoothie Recipe

The folate in spinach helps protect against skin cancer by preventing and restoring DNA damage. On top of that the water in spinach passes skin cell membranes, which creates a healthy plump looking skin. Add to that celery's vitamins (especially vitamin K for skin firmness) and you've got one of the best smoothie recipes for beautiful skin!

Ingredients:

  • 1 cup cleaned spinach leaves, raw
  • 1 cup celery hearts
  • 1 teaspoon ginger, peeled
  • 1 banana, peeled
  • 1 teaspoon honey

Carrot & Almond Milk Smoothie Recipe

Carrots contain a lot of carotinoids, which improve your skin color and complexion. On top of that carrots also contain heaps of vitamin A, which reduces overproduction of the outer skin layer and the resulting clogged pores and breakouts. Mix it with Vitamin E rich almond milk and some pumpkin pie spice for a little edge, and enjoy!

Ingredients

  • 1 cup carrots, shaved
  • 1 banana, peeled
  • 1/2 cup unsweetened almond milk
  • 1 teaspoon pumpkin pie spice
  • 1/2 cup dates
  • 2 tablespoons cup coconut cream

Greek Yoghurt & Berries Smoothie Recipe

Greek yoghurt calms irritation and skin dryness and its proteins keep skin firm and wrinkle resistant. The berries don't just add flavor, they also add vitamin C and anti-oxidants. Who knew smoothie recipes for beautiful skin could be so tasty?

Ingredients:

  • 1/2 cup strawberries
  • 1/2 cup raspberries
  • 1/2 cup blueberries
  • 1/2 cup Greek yoghurt

Avocado Antioxidant Power Smoothie Recipe

Avocados contain lots of vitamin C, E and K, which are essential for a healthy skin. They also have plenty of antioxidants to protect and help fight the aging of skin, as does kiwi.

Ingredients:

  • 1 avocado
  • 2 kiwis
  • 1/2 mango
  • 1/2 cup fresh orange juice

Pomegranate Berry Bomb Smoothie Recipe

Pomegranates are full of polyphenols, antioxidants that fight free radicals, protecting your skin from damage. They also regulate your skin’s blood flow, giving you an healthy, rosy tone. The pomegranate makes this one of the better and more original smoothie recipes for beautiful skin. And it's oh so tasty.

Ingredients:

  • 1 cup pomegranate juice
  • 1/2 cup strawberries
  • 1/2 cup blueberries
  • 1/2 cup low fat yoghurt
  • 2 tbsp flax seed

Want more nutrition and skin advice? Our estheticians love sharing their wisdom. Book an appointment for a facial, wax, massage or ayurvedic treatment online or call 310.564.6676.