Making The Perfect Breakfast Pita

Breakfast is the most important meal of the day, but most of us just don’t do breakfast right. Common excuses are not having enough time, and in many cases, having a diet regimen that limits or eliminates breakfast options.

With that being said, doing breakfast the quick and healthy way isn’t that hard at all This recipe incorporates breakfast staples (sausage and cheese) with healthier options (egg whites and spinach). Instead of fatty egg yolks, the sausage and the cheese provide the majority of the fat, while the egg whites supply additional protein. The result? A delicious breakfast in under 10 minutes! Here’s the recipe.

  • 1 whole wheat pita, cut in half
  • ½ cup liquid egg whites
  • ½ chicken sausage diced
  • 1 cup baby spinach
  • ¼ c diced onion
  • 1 tbsp. shredded parmesan cheese
  • ¼ tsp. garlic powder
  • ½ tbsp. extra virgin olive oil, for sautéing
  • Sea salt & pepper, to taste
  • Tomato, sliced, optional

Breakfast Pita Directions

  1. Add the onions and sausage in a pan. Stir and let sausage edges brown and the onions caramelize for a few minutes. Then add the spinach.
  2. Stir. Once the spinach has wilted, add the liquid egg whites and scramble.
  3. Season the scramble with garlic powder, sea salt, and pepper, along with any type of seasoning you like to use on your eggs. Sprinkle on the cheese and stuff it all into each pita pocket.

Understanding “Healthy Fats”

Diets and health regimens are hopelessly confusing. Part of this is due to the sheer number of conflicting information out there, but much of this is also due to the fact that diets are largely subjective, and what works for someone else might not work for you.

Take “healthy fats” for example. Yes, “healthy” fats. You actually need fat in your diet, and some fats help to maintain your health and even promote weight loss. Now before you go pig out at Five Guys, it’s important to understand what healthy fats are.

Healthy is a subjective term, so what constitutes something that is healthy differs from person to person. Take for example, nuts vs that burger from Five Guy’s. Nut’s are clearly the healthier option, but both options are still fatty. Still, nuts along with other “fatty” foods like avocados and fish are probably not the first foods that come to mind when you think of “fats”.

Generally speaking, there are bad fats, ok fats, and healthy fats. Health fats, like nuts, olive oil, avocados, and fish contain actual health benefits. Fats from butter, vegetable oil, coconut oil and corn oil are ok to consume, but aren’t very health. Bad fats like trans fats are really bad for your health. As long as you consume the not so healthy fats in moderation, you should be okay, so don’t get confused by all the conflicting information out there. Consult your doctor or dietician, and enjoys your favorite foods in moderation.

When Should You Eat Dinner?

For a long time, the conventional thinking was that “a calorie is a calorie,” or rather, what and when you eat doesn’t matter as long as you stay within a certain range. We now know that this isn’t the case, and that a lot of different factors are at play to affect how your body processes and stores what you eat.

One of the major ones is when exactly you consume food. Everyone knows that breakfast is key, because not only does it stave off hunger for the morning (so you don’t over-eat at lunchtime) but it sets a precedent for healthy eating for the rest of the day. However, dinnertime is a subject of debate amongst different people on different diets.

Usually when we eat dinner is dictated by our schedules – we eat when we’re able to. However, if you do have the flexibility to switch up when you eat that last meal of the day, it may be helpful to consider some things. The faster you go to bed after you eat, the more likely your body will store those dinner calories as fat. Because of this, if you do have to eat late (or if you tend to stop moving entirely after dinner), lighter fare will serve your body well.

However, you don’t want to eat too early and then be hungry right before bed. As with anything to do with fitness, choosing the right dinner time is a matter of balance and of listening to your body. Eat when you’re hungry, try not to overeat, and if you have that uncomfortably-full feeling, try taking a walk to get your body to relax and start processing the meal in a good way!

Quick Meals

For most people with children, dinner during the week is simple. And the only reason it comes together at all is thanks to a small but mighty list of dinner-saving food staples that families with children should always have on hand.


When you have time, cooking beans from their dried state is optimal. However, for most of the time, we rely on canned. Beans can be eaten on their own, sometimes in tacos, sometimes in quesadillas. Leftovers are perfect for kid lunches and second-day salads for the grown-ups.


There are few things more satisfying than having a pot of freshly cooked rice ready to dig into come dinnertime. Plus, kids love rice—they’d eat happily make a huge bowl of it their dinner. Have leftovers? Make chicken fried rice the next day.


Ground beef in almost any form is always a winner: meatloaf, burgers, meatballs, and especially sliders Make in big batches and freeze to eat throughout the week.


Keep a few cans of whole tomatoes in the pantry. Most of the canned tomatoes end up in tomato sauce for spaghetti and meatballs, but you can also add them to soups, braised chicken, and other quick dishes.


It’s perfectly acceptable to serve raw vegetables as a side dish, even if they’re not in salad form. Especially when they’re in season, a pint of sweet, ripe cherry tomatoes is every bit as good as steamed green beans or roasted eggplant. And if you want to get fancy throw them into a skillet with seared lamb chops or crispy chicken cutlets.


One of our real-talk rules about feeding kids is to appreciate the power of cheese. Put a small bowl of shredded cheddar next to each child’s plate and let them sprinkle it on whatever they want. Or try this favorite meal: snacky dinner. Set out a large platter of cubed cheeses, cured meats, whole-grain crackers, dried fruit, and any crunchy veggies you have on hand. Boom: dinner.


Pulses Have Big Health Benefits

The benefits of dried beans and peas extend beyond satisfying hunger: They play a role in preventing chronic diseases, too.

The humble dried beans and peas known as pulses are much more than tasty sponges of flavor in your soups and stews.

They’re also a cheap, healthy source of protein that could play a central role in solving the global problem of hunger and malnutrition.

Pulses as Protein Powerhouses

The low cost and rich nutritional value of dried beans and peas are rich sources of dietary protein and minerals like iron and zinc.

In addition to being nutritious, pulses are also sustainable crops. Pulses grow easily in tough environments and require minimal amounts of water, have a low carbon footprint, and also enrich the soil where they grow.

Beans for Better Health

The health benefits of pulses extend beyond satisfying your daily nutritional needs: They also play a role in preventing chronic disease. Beans and lentils are helpful for controlling diabetes, high cholesterol, and hypertension — conditions that can later lead to heart disease.

Eating pulses can also help you feel full and lose weight. They are high in prebiotics and can improve gut health by feeding the gut’s good bacteria.

Pulses and Healthy Cuisines

Pulses were immensely important during historic times because, unlike other plant foods, they could be easily stored in their dried form and offered an unparalleled amount of plant protein

Many of the world’s Blue Zones — pockets around the globe with the highest concentrations of centenarians — have a strong tradition of serving pulse-based meals. Among the Blue Zones are parts of California, Italy, Greece, Japan, and Costa Rica.

Rice and bean dishes are a part of traditional diets around the world black beans and rice in South America; Jollof rice and black beans in West Africa; brown rice and red beans with coconut milk in the Caribbean; Hoppin’ John, collard beans, and Carolina rice in the American South; Pasta e fagioli in the Italian Mediterranean; rice and bean stew in Asia; and curried dal with rice in India.