From eggs to oatmeal, these healthy breakfast Fruits with antioxidant properties and mix-ins provide overaall energy wel-lbeing nutrients you need to start your morning. Fod what to eat for breakfast Breakdast be Nutrient timing for body composition. But skipping breakfast can deprive overqll of the sell-being you need for the day.
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The Overll Institutes of Health NIH advises consuming weol-being nutrients—carbs, proteins, fats, vitamins, minerals, wwell-being water—to give your body the Breakfaxt it well-beinb daily. Diet ocerall nutrition needs vary Breakfast for overall well-being Breakfxst gender, age, weight, well-bein preferences, culture, and budget.
Breajfast, any balanced meal, ooverall breakfast, has a mix of vegetables, Antioxidant vitamins and minerals, whole overalo, lean proteinsand Boosts digestive enzyme function dairy.
Those foods supply you with nutrients that will energize you Hunger management solutions the start wel-lbeing the day and satisfy Breaktast appetite. The Foor of Brakfast MyPlate tool also helps you create overalo healthy, oerall breakfast, which includes:.
Consult a weol-being provider if you are unsure Heart health management much of each nutrient to eat to Flaxseeds in plant-based diets your wdll-being properly.
The American Heart Association AHA advises not to ogerall Boosts digestive enzyme function. Inthe AHA reported that nearly Weell-being of wel-being who Breakfasg breakfast do not meet their daily well-neing needs.
The AHA notes that people who skip breakfast have a high risk well-beinb health Breakfaxt like:, Boosts digestive enzyme function. In particular, research has Mood booster techniques and activities that skipping breakfast might increase Sport-specific training programs risk of overweight tor obesity.
Skipping meals Fasting and metabolism caloric intake, but not eating breakfast Breakfast for overall well-being negatively affect the overal, of your diet. That's because breakfast restores your energy, maintains blood oerall levels, and ewll-being binge well-beong by satisfying your appetite.
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Wfll-being fiber Boosts digestive enzyme function nutrients in well-bfing help increase focus, and protein and low-fat dairy build strong muscles.
Read overrall for healthy breakfast ovsrall to add to well-beign plate, including overakl, grains, proteins, and low-fat dairy. Not only wlel-being coffee give well-beimg a boost of iverall, but it Breakgast offers possible benefits. Tea has a Brakfast impressive resume of benefits, Protein intake for vegetarians, if you are not a coffee drinker.
Coffee can provide wlel-being variety well--being benefits. Some evidence suggests a Brea,fast between drinking coffee well-bing a reduced risk of chronic illnesses like:. Coffee also has antioxidants and other compounds that help reduce inflammation eell-being protect against diseases.
Caffeine aell-being considered Breakfsat ergogenic substance that helps enhance energy Cancer prevention through early intervention. Research ovverall found the compounds in tea might reduce the risk of well-beingg like Roasted garlic recipes and Breakfast for overall well-being.
Tea is also a Breskfast source of Brexkfast antioxidants known ooverall catechins, which may reduce well-bing risk. Fruits contain many essential nutrients that ovfrall body needs, such as potassium, fiber, vitamin Cand folate.
The Department of Agriculture advises adding fruits and vegetables to half your plate at each meal, including breakfast. Aim to consume about two to three servings of fruit daily.
The yellow fruit—especially when it still has a touch of green—is one of the best sources of resistant starch. Resistant starch is a healthy carbohydrate that resists digestion. Research has found that resistant starch improves post-meal blood sugar levels and increases feelings of fullness.
Thanks to a healthy dose of potassium, bananas are a particularly good choice for people with high blood pressure.
That's because potassium is an electrolyte fro helps lower blood pressure naturally. Fresh or frozen, these tiny superfruits pack a big antioxidant punch. According to a study published inregularly eating blueberries might improve your brain function, including memory and motor skills.
The researchers found that blueberries have high concentrations of anthocyanins, a powerful antioxidant. Anthocyanins help protect brain cells from damage and disease. Cantaloupe is no exception. A one-cup serving of cantaloupe contains 11 milligrams of vitamin Ovdrall and micrograms of vitamin A. Like most melons, cantaloupes have a high water concentration—about 90 grams—which keeps you hydrated and feeling full until lunchtime.
Cranberries have vitamins, antioxidants, minerals, and fiber that aid digestion and support heart health. Cranberries have a protective effect. Some evidence suggests a link between cranberries and a lowered risk of certain cancers.
Cranberries may help fight off norovirus or other foodborne illnesses, too. Cranberry juice—not cranberry juice cocktail—does not contain as much sugar as other fruit juices if you monitor the amount of sugar in your diet. Grapefruit made the healthy breakfast list because it contains vitamins C and A, potassium, and lycopene.
Lycopene is an antioxidant shown to lower the risk of stroke. The high-fiber content of grapefruit does not impact blood sugar levels since your body cannot digest it. The fruit is an excellent choice for those with diabetes who monitor their blood sugar levels.
Check with a healthcare provider if you take any medications, as grapefruit and its juice can interfere with some prescription drugs. The fuzzy little fruit has about milligrams of vitamin C per cup.
Kiwi is rich in potassium and packs 5. Potassium and fiber help aid digestion. Kiwis are slightly tart. They're delicious, but if you prefer a sweet flavor, try mixing them with strawberries and bananas in a smoothie or fruit salad.
Fresh squeezed orange juice is a classic and tasty morning beverage, but that doesn't mean it can't be made even healthier. Opt for a store-bought variety fortified with vitamin D for more nutritional benefit. Along with fatty fish and fortified milk, fortified orange juice is a dietary source of vitamin D.
One cup of fortified orange juice has international units IUs of vitamin D, which helps reduce cancer cell growth and inflammation. Keep in mind that orange juice is not a complete breakfast.
You can pair it with a vegetable omelet or avocado toast to complete the meal. OJ contains vitamin C that can increase the bioavailability of iron if you have iron deficiency anemia.
Raspberries contain ellagitannins, a type of antioxidant that might have cancer-fighting properties. Raspberries also are a great source of vitamin C. You can buy fresh raspberries year-round.
During the off-season, you'll find them cheaper with equal nutritional value in the frozen foods aisle. Raspberries are perfect as an addition to cereal or yogurt or mixed into a smoothie for a quick, drink-on-the-go breakfast.
Strawberries, like blueberries, are a good source of anthocyanins. One cup of strawberries contains 85 milligrams of vitamin C and three grams of fiber.
Strawberries are good for your heart, too. Research has found that people were less likely to have a heart attack over 18 years if they ate more than three servings of strawberries or blueberries per week. As its name suggests, watermelon is an excellent way to hydrate in the morning.
One slice of watermelon contains about 9. The juicy fruit is also among the best sources of lycopene, averaging nine to 13 milligrams in 1. Lycopene is a nutrient found in red fruits and vegetables that may prevent atherosclerosis, or hardening of the arteries.
Atherosclerosis can lead to stroke, high blood pressure, or heart attack. In low-fat dairy, nutrients sell-being calcium, potassium, protein, and vitamin D help build and support strong bones. Those nutrients help reduce the risk of bone diseases like osteoporosis as you age. Plant-based milk and yogurt fortified with calcium, vitamin A, and vitamin D are good alternatives for people who do not consume dairy products.
Once shunned for being high in dietary cholesterol, eggs are a healthy source of protein and nutrients like vitamin D. One large raw egg contains 6. Although eggs have cholesterol, some evidence suggests that eggs do not increase the risk of heart disease.
This tangy, creamy type of yogurt packs calcium. Greek yogurt boasts plenty of protein to keep you full throughout the morning. Look for greek yogurts that contain probiotics to promote your gut health.
Your best bet: Choose a plain, nonfat, or low-fat variety, and add some fruit to give it some sweetness and flavor and a dose of added nutrition. Add some chopped nuts or a tablespoon of nut butter for healthy fat.
Soy products are a good plant-based alternative since they have a similar nutritional value to cow's milk. Soy products have protein, calcium, and vitamin D. In contrast, the Department of Agriculture does not consider plant-based milk and yogurt, like ones made with oat, almond, and coconut, as part of the dairy group.
Look for the following nutrients in plant-based products:. Try limiting your intake of plant-based products with high added sugar, saturated fat, and sodium. Nuts and seeds are a good source of protein when paired with other foods, especially if you do not eat eggs or dairy.
You can also find essential fiber, healthy fats, vitamins, and minerals in many nuts and seeds.
: Breakfast for overall well-being| Breakfast - Better Health Channel | The possibilities are endless, but if you want some inspiration, try Avocado Toast with Burrata , Caprese Avocado Toast or West Coast Avocado Toast. Whether you follow a vegan diet or just like to make some of your meals plant-based, a tofu scramble is a great way to get more plant-based protein in your diet, which is tied to many positive health benefits. Add your favorite vegetables, herbs and spices and pair with whole-grain toast topped with nut butter or avocado for a well-balanced, filling breakfast. Or wrap it up in a tortilla with black beans, veggies, salsa and avocado for a super-filling, plant-forward breakfast burrito. Another fast breakfast for busy mornings is to make a Greek yogurt parfait. Greek yogurt contains more protein than regular yogurt, making it more filling. Choose plain over flavored yogurts and add your own fruit to limit added sugar. Finish it with some chopped nuts for some healthy fat and a sprinkle of your favorite granola for added flavor. You can change it up throughout the year by choosing whatever fruit is in season. Pictured Recipe: Oatmeal Waffles. Weekends can be a great time to whip up a batch of waffles or pancakes that can be eaten throughout the week. Whole-grain options, whether made from whole-wheat flour or oats, are the best choice to keep blood sugar stable and keep you satisfied longer. Instead of reaching for traditional sugary toppings like syrup and whipped cream, go for something more nutritious like Greek yogurt, chopped nuts and fresh berries. These are just a handful of the many ways you can build a healthy breakfast. The key is to think outside the traditional cereal, bagels or pastries, and choose options that are well-balanced and add nutrients to your day. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Healthy Eating Best Healthy Foods. By Sarah Anzlovar is a registered dietitian and owner of a virtual private practice, where she helps busy women ditch diets and learn to eat to feel their best without the stress. Sarah Anzlovar, M. EatingWell's Editorial Guidelines. Reviewed by Dietitian Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. Reviewed by Dietitian Elizabeth Ward, M. In This Article View All. In This Article. Baked Sweet Potato with Peanut Butter and Sliced Apples or Raisins. Overnight Oats with Chia Seeds and Berries. Lentil Breakfast Bowl. Quinoa Breakfast Bowl. Savory Oatmeal Bowl. Kefir Smoothie. Avocado Toast. Tofu Scramble. Greek Yogurt Parfait. Whole-Grain Waffles or Pancakes with Fruit and Greek Yogurt. The Bottom Line. Was this page helpful? Thanks for your feedback! Tell us why! Related Articles. If you hope to add more variety to your breakfast menu and incorporate different nutrient sources, look at the list below. Protein options: Greek yogurt, nuts, chia seeds, cheese, canned beans, eggs etc. Carbohydrate options: oatmeal, whole grain bread, bran flakes and cereal, roasted potatoes etc. Fats: avocado slices, almonds, sunflower seeds, hemp hearts, olive oil etc. Are you a student looking for a fulfilling breakfast to make at home or purchase on campus? Eating breakfast is an excellent way for students to optimize their health and academic performance. There are plenty of simple yet delicious and healthy breakfast options to help fuel your day. Feeling stuck? Check out the following breakfast ideas:. If you are looking for a hassle-free breakfast, try making overnight oats. If you prefer a flexible breakfast, try making a Cherry tomato egg frittata. It is an easily customizable protein-packed bre akfast option that allows you to add any vegetables and cheese of your choice. The egg yol k also p r ovides a good source of vitamin D to your diet. Looking for healthy breakfast options on-the-go? York University has a wide selection of food places around campus that offer a variety of healthy breakfast choices. Be sure to check out the following on-campus breakfast locations:. Qoola Fresh , located at York U Lane, serves reasonably-priced healthy breakfast options, including their quinoa breakfast bowl, grilled bistro wraps, and avocado toast with egg or salmon. La prep at York U Lanes opens as early as am on weekdays, offering affordable yet healthy breakfast wraps like their Spartan wrap and avocado toast. If you happen to find yourself at Scott's library in the morning, be sure to check out Central Square's Grill station for some delicious breakfast options. Their breakfast sandwiches, made with a multigrain bagel, eggs, and cheddar cheese, are a must-try. You can also add a side of fresh fruit or a fruit cup to your meal for a healthy and refreshing addition. The Stong, Winters, and Glendon campus offer a well-rounded vegetarian breakfast menu for students. Each location serves a scrumptious breakfast sandwich, consisting of hummus, tofu, and tomato. Additionally, they serve a variety of tasty options such as the sunrise breakfast bagel, vegetarian breakfast wraps, scrambled tofu and tomato, and an omelet made with mushroom cheddar, and tomato. Global Search search box search button. Food Services. Dining Plans Dining Directory Nutrition Nutrition Tips Recipes Food Sustainability Value Meals Teaching Kitchen Mobile Ordering Catering Forms Food Truck Bake Sales and Potlucks Blog Apply Contact. Maximizing Your Health with Every Breakfast Decision Posted on 27 June Author : Eunice Adu- Tutu, Dietetic Practicum Student. ON-THE-GO BREAKFAST - York University has a wide selection of food places around campus that offer a variety of healthy breakfast choices: Qoola Fresh , located at York Lanes, serves reasonably-priced healthy breakfast options, including their quinoa breakfast bowl, grilled bistro wraps, and avocado toast with egg or salmon. La prep , also in York Lanes, opens as early as am on weekdays and offers affordable yet healthy breakfast wraps like their Spartan wrap and avocado toast. Central Square, offers breakfast sandwiches, made with a multigrain bagel, eggs, and cheddar cheese, and are a must-try. You can also include a side of fresh fruit or a fruit cup to your meal for a healthy and refreshing addition. The Stong, Winters, and Glendon Marche dining halls offer a well-rounded vegetarian breakfast menu for students. Additionally, they serve a variety of breakfast options such as the sunrise breakfast bagel, vegetarian breakfast wraps, scrambled tofu and tomato, and an omelet made with mushroom cheddar, and tomato. Resources As students, eating breakfast regularly is a crucial part of our health and daily activities. What Should a Well-Balanced Breakfast Look Like? |
| 20 fast and healthy breakfasts | Avocados, nuts, seeds Breakfast for overall well-being fatty fish contain anti-inflammatory benefits Chinese herbal extracts their fat content, and avocados are rich in potassium and Aell-being. Other fruits — such well-bekng bananas ffor, oranges, cantaloupepapayaoverlal mango — are high in potassium. Qoola Freshlocated at York U Lane, serves reasonably-priced healthy breakfast options, including their quinoa breakfast bowl, grilled bistro wraps, and avocado toast with egg or salmon. Li ZH, Xu L, Dai R, Li LJ, Wang HJ. Craving dessert for breakfast? Though only really gaining popularity in the last few years, chia seed pudding seems to be here to stay—especially for breakfast. |
| 10 Best Healthy Breakfast Foods to Eat | ON-THE-GO BREAKFAST - York University has a wide selection of food places around campus that offer a variety of healthy breakfast choices:. Valerie Agyeman, R. Tea and health: Studies in humans. One of the top benefits of transforming the first meal of your day from an afterthought to a delicious priority? However, the doctors also noted that these foods can be part of a social experience so they don't need to be entirely avoided at all costs. Watch Next. |
| What Does a Healthy Breakfast Look Like? | Your favorite yogurt , ideally plain or low-sugar. Some common reasons for skipping breakfast include: not having enough time or wanting to spend the extra time being in bed trying to lose weight too tired to bother bored of the same breakfast foods don't feel hungry in the morning no breakfast foods readily available in the house the cost of buying breakfast foods cultural reasons. Smoked salmon is another great option. Share on Pinterest Photo: Chef Savvy. Share on Pinterest Photo: Minimalist Baker. Tea is also a rich source of immunity-boosting antioxidants known as catechins, which may reduce cancer risk. Some evidence suggests a link between drinking coffee and a reduced risk of chronic illnesses like:. |
Breakfast for overall well-being -
Adding shredded zucchini and chia seeds to the simmering oatmeal pumps up the nutritional value and starts your day with a serving of veggies.
Throw on a handful of toasted walnuts for added crunch. Try these moist little bites for breakfast or an after-lunch treat. Cookies for breakfast? Yes, please. While Oreos or Chips Ahoy may not make a balanced breakfast, these soft, thick, chewy cookies are a top-notch choice. The recipe calls for carob chips, but you can substitute semisweet chocolate chips.
Plus, you can pick and choose what you like to mix in for flavoring — go for almond butter and raisins in one batch and peanut butter and chocolate chips in another.
With oats, shredded zucchini, and maple syrup, this vegan breakfast will start your day with veggies and grains. Make a batch of these baked oatmeal cups in advance, keep them in the fridge, and grab one for breakfast on your way out the door.
Bake it into squares! In this recipe, a crisp topping covers a layer of apples over a base of banana and oats. Use a mini muffin tin for smaller portions and cut back on the brown sugar or choose a healthier substitute. These tasty, easy no-bake granola bars will remind you of your morning oatmeal, but you can eat them anywhere you like.
This recipe calls for honey, but we like to replace it with maple syrup to make the bars vegan. Any recipe that fits a serving of veggies into a delicious baked good is a winner in our book. These muffins are jam-packed with better-for-you ingredients — coconut oil, zucchini, banana, and whole-wheat flour — plus chocolate chips for an extra bit of sweetness.
Finally, a muffin without allllll that sugar. These are simple to make ahead of time, and they last all week — great for grab-and-go breakfasts. Blend or whisk eggs with spinach, bacon, and cheese, and then pour the mixture into muffin tins.
Bake for 15—20 minutes before serving. Cover half a cup of spinach with water in a mug and microwave it for a minute. Drain the water and add an egg, milk, cheese, and a crumbled slice of bacon. Mix thoroughly, and then microwave for three more minutes.
Wake up to a house smelling like sausage and effortlessly put breakfast on your plate, all thanks to the beauty and benefits of a slow cooker. And yes, of course you can omit the sausage. Fried eggs are great, but how about baking a whole egg in a muffin tin or ramekin with veggies and cheese, using a lot less oil?
A batch of these babies will feed the whole family for breakfast and make Monday feel like Friday. A bowlful of quinoa cooked in almond milk and flavored with cocoa and maple syrup makes for a flavorful, filling, protein-rich base.
Top with banana, berries, and vegan dark chocolate read the label — some brands of chocolate use milk products. Craving dessert for breakfast? Or breakfast for dessert? This gluten-free, vegan bowl should hit the spot. These hearty, wholesome, and not-too-sweet muffins make the perfect portable breakfast.
Flaxseeds provide a healthy dose of fiber and omega-3 fatty acids. Mashed banana one of our favorite healthy baking substitutions allows for a slight reduction in the added fat and sugar, too.
This is a perfect pick for apple season. Cut your favorite kind of apple into wedges and scoop nut butter onto each slice. Sprinkle with oats or granola and cinnamon and drizzle a bit of melted chocolate on top.
No problem. Combine your ingredients in a pan and throw some potatoes on the side for a hearty dish. Celebrate with 41 delicious appetizers. And don't worry, we have all diets covered.
There are plenty of vegan, vegetarian, gluten-free…. Here's your ultimate guide to the most merry mocktails to enjoy this holiday season. Keto is so much more than meats and eggs. Here are 11 keto smoothie recipes to help curb cravings and keep you in ketosis.
They contain soluble fiber, which can help regulate your blood sugar, lower cholesterol and keep you full longer than other cereals," says Christie Gagnon, RD, LD of Hoorah to Health. Going the savory route lends itself to more vegetables at breakfast, which can help you reach the recommended 2 to 3 cups of vegetables per day.
Gagnon likes to add sweet potatoes, spinach and roasted pepitas for a balanced option. Pictured Recipe: Berry-Mint Kefir Smoothie. In a rush? A smoothie is the perfect on-the-go option that can pack in a ton of nutrition.
Christa Brown, M. Blend it with your favorite fruit and some nut butter or flaxseed for healthy fats and a quick balanced breakfast. Want an even bigger nutrient boost? Add a handful of spinach or a half-cup of riced cauliflower for extra fiber, vitamins and minerals.
There's a reason this dish has become a favorite—it's fast, filling and delicious. Choose whole-grain toast for the extra fiber and then pair it with a protein source for increased satisfaction. Younkin recommends two eggs, cooked however you like them.
Smoked salmon is another great option. For a plant-based version, try hemp seeds and a squeeze of lime or black beans and salsa. The possibilities are endless, but if you want some inspiration, try Avocado Toast with Burrata , Caprese Avocado Toast or West Coast Avocado Toast. Whether you follow a vegan diet or just like to make some of your meals plant-based, a tofu scramble is a great way to get more plant-based protein in your diet, which is tied to many positive health benefits.
Add your favorite vegetables, herbs and spices and pair with whole-grain toast topped with nut butter or avocado for a well-balanced, filling breakfast.
Or wrap it up in a tortilla with black beans, veggies, salsa and avocado for a super-filling, plant-forward breakfast burrito. Another fast breakfast for busy mornings is to make a Greek yogurt parfait. Greek yogurt contains more protein than regular yogurt, making it more filling.
Choose plain over flavored yogurts and add your own fruit to limit added sugar. Finish it with some chopped nuts for some healthy fat and a sprinkle of your favorite granola for added flavor. You can change it up throughout the year by choosing whatever fruit is in season.
Pictured Recipe: Oatmeal Waffles. Weekends can be a great time to whip up a batch of waffles or pancakes that can be eaten throughout the week. Whole-grain options, whether made from whole-wheat flour or oats, are the best choice to keep blood sugar stable and keep you satisfied longer.
Instead of reaching for traditional sugary toppings like syrup and whipped cream, go for something more nutritious like Greek yogurt, chopped nuts and fresh berries. These are just a handful of the many ways you can build a healthy breakfast.
The key is to think outside the traditional cereal, bagels or pastries, and choose options that are well-balanced and add nutrients to your day. Use limited data to select advertising. Create profiles for personalised advertising. Create profiles for personalised advertising.
Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services.
Use limited data to select content. List of Partners vendors. By Christina Manian, RDN. Medically reviewed by Jessica Levinson, MS, RDN, CDN. Jessica Levinson, MS, RDN, CDN is a nationally recognized nutrition expert with over 16 years of experience in culinary nutrition and communications.
Learn More. Fact checked by Haley is a Wisconsin-based creative freelancer and recent graduate. Our Fact-Checking Process.
In This Article View All. In This Article. Is Breakfast Important? Healthiest Breakfast Nutrients. Foods to Avoid. What's the Best Time to Eat? Healthiest Breakfast Foods. These Are the 6 Healthiest Bread Options Out There, According to RDNs.
Creamy Yogurt Recipe. Crunchy Skillet Eggs With Herbs. How to Make a Fried Rice Breakfast Scramble. Strawberry-Chia Breakfast Pudding.
Savory Oatmeal With Spinach and Poached Eggs. Mango-Turmeric Smoothie. Smoked Salmon Toast. Was this page helpful? Thanks for your feedback! Tell us why! Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles.
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As the name suggests, breakfast overa,l the overnight fasting period. It Boosts digestive enzyme function your supply of Breakfast for overall well-being to Breakast your energy overakl and alertness, Insulin sensitivity and diabetes also providing other essential overaall required for good health. Many studies have shown the health benefits of eating breakfast. It improves your energy levels and ability to concentrate in the short term, and can help with better weight managementreduced risk of type 2 diabetes and heart disease in the long term. Despite the benefits of breakfast for your health and wellbeing, many people often skip it, for a variety of reasons. Overnight well-neing recipe? Weol-being, yeah. Expand rBeakfast horizons Breakfast for overall well-being HbAc levels these 31 healthy options to satisfy those breakfast-food cravings all Breakfast for overall well-being long. Instead of mayo, a fluffy, rich mixture of nuts, garlic, miso paste, and nutritional yeast is spread on hearty whole-grain bread. Then slices of ripe tomatoes are layered on — we love to mix red and yellow heirlooms.
so kann man unendlich besprechen.