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The Importance of Breakfast

May 06, 2019

Why is breakfast so Important? Benefic Vibes

Why is eating breakfast so important?

A study published last month in the Journal of the American College of Cardiology (study: revealed that people who do not eat breakfast have elevated blood pressure, higher levels of cholesterol, and a higher risk of heart disease. Skipping breakfast is also linked to bad eating habits and other unhealthy patterns like heavy drinking, exercising less frequently and smoking.  

In order to maintain a balanced diet and get the recommended amounts of nutrients, it’s important to eat in the morning. But preparing meals can take a significant amount of time and since everyone is so busy these days, taking time to eat breakfast can be challenging.

There are however plenty of quick, healthy meals available. Three of my personal favorites include whole grain toast with half a banana, instant oatmeal with chopped nuts and fruit, and plain Greek yogurt with berries and a low-carb granola. All above-mentioned options are easy to put together on the spot and some of the preparation can even be done in advance.

Below is a recipe I found in the book POWER FOODS by Whole Living Magazine. I like this recipe because the quinoa can be stored at room temperature for up to 4 weeks, which is great because the fruit and yogurt can be incorporated very quickly in the morning. 

Give it a try and let us know what you think!

  • 1 cup of quinoa, rinsed and drained
  • 1 tbsp of agave syrup (or other sweetener – I use maple syrup)
  • 1 tbsp of Canola or Safflower oil
  • 4 cups of plain Greek-style yogurt
  • 2 cups of mixed fresh fruit


  • Preheat oven to 375F. Mix quinoa with syrup and oil. Spread in an even layer on a rimmed baking sheet. Bake until crisp, stirring occasionally, 10 to 12 minutes. Transfer to a plate, and let cool before serving.
  • Store Quinoa Crunch in an airtight container at room temperature for up to 4 weeks.
  • To serve, divide yogurt among four bowls, and top each with fruit and 2 tablespoons quinoa crunch.

Bon appétit!



Power Foods: 150 Delicious Recipes with the 38 Healthiest Ingredients. Clarkson Potter/Publishers, 2010.

Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality. Shuang Rong, Linda G. Snetselaar, Guifeng Xu, Yangbo Sun, Buyun Liu, Robert B. Wallace, Wei Bao. Journal of the American College of Cardiology Apr 2019, 73 (16) 2025-2032; DOI: 10.1016/j.jacc.2019.01.065

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