Store-bought versions of chia drinks can be expensive, but you’ll see how easy it is to make healthy juices and smoothies yourself at home. Just add chia seeds to your favorite fruit juice to hydrate them and in a few minutes you’ll have a healthy beverage high in omega-3 fats, which help support heart health and protect the brain. Watch the video above to see Sonima chef Joy Houston demonstrate how to make a blueberry-apple-flavored version of this nutritious drink.

The post How to Make Your Own Chia Seed Drink appeared first on Sonima.

Breakfast

Mason Jar Greek Yogurt & Fruit Parfaits
This cute and convenient breakfast packs layers of filling and flavorful ingredients: Greek yogurt, oats, chia seeds, and frozen fruit.

Oatmeal with Cacao Nibs and Figs
A sweet and crunchy combination, can be made with prepared steel-cut oats or the easier instant variety and topped with cacao nibs and sliced figs.

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Soft-Boiled Eggs
Make this the year you master the soft-boiled egg. It’s all about timing—they’re prepared the same way as hard-boiled eggs, just remove from hot water sooner.

Overnight Steel-Cut Oats with Almond Butter and Honey
This simple steel-cut oatmeal is prepared with milk and water in a slow-cooker, then dressed up with nut butter and honey.

Greek Yogurt and Pomegranate
Dress up a cup of Greek yogurt with pomegranate seeds. Get them while they’re in season for maximum sweetness and affordability.

Avocado Toast with Sun-Dried Tomatoes
Top toast with mashed avocado, sliced sun-dried tomatoes, and a little salt, pepper, and olive oil for a slightly sweet and savory twist on a classic breakfast.

Vegetarian Meals

Sweet Potato Farro Salad
Roasted sweet potatoes are the star of this hearty salad, but farro, arugula, roasted garlic, and a lemon dressing add layers of flavor and satisfying depth.

California Barley Bowls
Barley is anything but bland when mixed with avocado, arugula, queso fresco cheese, almonds, and zingy lemon yogurt dressing.

Roasted Cauliflower with Olives, Currants, and Tahini
Simple cauliflower is a vehicle for unbelievably bright and savory flavors when dressed up with kalamata olives, dried currants, and a garlic tahini dressing.

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Curried Brussels Sprouts with Chickpeas and Sweet Potatoes
The secret to making meatless meals satisfying is all about seasoning. This filling combination of Brussels sprouts, chickpeas, and sweet potatoes packs a punch thanks to a five-spice curry sauce.

Quinoa and Spinach Stuffed Acorn Squash
Ricotta cheese adds a satisfying creaminess to the spinach and quinoa mixture stuffed inside roasted acorn squash.

Spinach & Basil Quinoa with Marinara
Skip spaghetti and top cooked quinoa with marinara, spinach, and basil for an easy and nutritious weeknight meal.

Soups

Greek Lemon Soup with Chicken and Orzo
This piquant soup gets its sunny color and richness from egg yolks. If you don’t have chicken on-hand you could also use leftover turkey.

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Italian Chickpea Soup
Garbanzo beans and sweet potatoes add wholesome heft to this light vegan soup.

Paleo Tomato Soup
This soup is as simple as it gets with just seven ingredients. If you’re short on time you can use a can of roasted tomatoes instead of preparing your own.

Vegan Creamy Cauliflower Soup with Garlic Kale Drizzle
Mashed cauliflower creates a creamy consistency without dairy. Garlic, onion, lemon, and kale brighten the vegetable’s muted flavor.

Fish

Herb-Roasted Fish
This simple preparation for snapper or cod is quick and easy. Just top fish with salt, pepper, lemon juice, olive oil, thyme, and green olives and bake in a parchment pouch.

Chili Rubbed Salmon
Spice up a salmon fillet with chili powder, oregano, and salt then cook on the stovetop for a few minutes on each side.

Halibut with Artichoke and Tomato Broth
Grilled halibut is dressed with a light and flavorful broth that adds satisfying flavor without sacrificing the healthfulness of the dish.

Paleo Salmon with Lemon and Thyme
This healthy source of protein and omega-3 fat is brightened with lemon, capers, and thyme.

Sicilian Swordfish
Swordfish steaks are simply seasoned with lemon juice, salt, and oregano for a light and versatile main dish.

Meat

Skinny Lemon Chicken Piccata
Boneless, skinless chicken breasts are cooked in a garlicky lemon caper sauce with a splash of white wine and a touch of butter.

Moroccan Stuffed Peppers
Prepare this recipe the traditional way with ground lamb, or substitute turkey to cut down on fat. The cinnamon, cumin, mint, and garlic add all the flavor you’ll need.

Crock-Pot Turkey Breast
This slow-cooked preparation of a whole turkey breast can be customized to your flavor preference—try a spice rub, herb blend, or vegetable accents.

Michael Pollan’s Vinegar-Braised Chicken
The red-wine vinegar and tomato sauce leaves chicken juicy and tender. Garlic, thyme, bay leaves, and parsley add a rich depth of flavor.

The post 25 Delicious Clean-Eating Recipes appeared first on Sonima.

Personally, this was somewhat surprising, as I see no better way to start the day than with food, and most of the requests we received were from individuals whom I consider to be highly functioning in work and life. Yet now it’s clear that so many people must secretly endure grumbling stomachs and roller-coaster blood sugar levels between the hours of 8 a.m. and 12 p.m.

Sound familiar? Well, here we have compiled a list of 30 delicious, nutritious, and simple to prepare morning meals so you may never be befuddled by breakfast again.

Bars and Bites

No-Bake Cranberry Almond Chia Bars
Once you try these you will never be able to go back to packaged snack bars. They are so easy to make—just process the ingredients, mold the mixture in a dish, and chill—and the combination of almond butter, fig, nuts, seeds, and dried cranberries is slightly sweet and satisfying.

5-Ingredient Gluten-Free Cookies
These “cookies” are actually a no-cook version of your favorite breakfast foods all rolled into one perfectly portable package. Oatmeal, banana, nut butter, almonds, and dates are all it takes to whip up a slightly sweet and satisfying morning bite. If you’re feeling indulgent, top with chocolate for a treat that’s easier than pancakes.

Maple Almond Oat Bars
These powerfood-packed bites have serious staying power thanks to cashew butter, nuts, oatmeal, and protein powder. They’re naturally sweetened with maple syrup, vanilla, and cinnamon. Chia seeds add a dose of healthy omega-3 fatty acids.

No-Bake Energy Bites
These nutty, chocolaty balls are as good as raw cookie dough, if you like that kind of thing, except they’re a lot more nutritious. Just roll oats and mini chocolate chips with nut butter, agave nectar, coconut oil, chia seeds, flaxseed, salt, and ground cinnamon. Breakfast is served.

Fudge Brownie Chocolate Protein Bars
Chocoholics can get their fix first thing in the morning with these bars that are only seemingly indulgent thanks to a secret ingredient you’ll have to click through to see. Even with a triple dose of chocolate, each bar packs only 129 calories, 4.4 grams of fat, and 7.7 grams of sugars.

Goji Berry and Oat No-Bake Energy Bars
These six-ingredient bars are vegan, raw, and most importantly super delicious. Dates, dried goji berries, and chocolate provide a touch of sweetness, and peanut butter, pumpkin seeds, and oats create a filling body. Just mix in a food processor and refrigerate before serving.

Toasts

Classic Avocado Toast
If you are not already an avocado toast aficionado, this essential recipe will lay the groundwork for what will likely become one of the great loves of your mornings (if not your life). Master this combination and then create your own iterations. Toast, smash, season, repeat.

Banana and Almond Butter Toast
This is another classic yet essential recipe that can be improvised in a million different ways. Take your pick of bread, nut butter, and fruit, and you can’t go wrong. Just slice, spread, and go.

Avocado Toast with Cottage Cheese and Tomatoes
Amp up the protein content and flavor of classic avocado toast with cottage cheese and sliced tomatoes. This recipe also works as a simple pack-and-go lunch.

Sliced Pear, Ricotta, and Honey Toast
This Buzzfeed list touts 21 incredible breakfast toasts, but the sliced pear, ricotta cheese, and honey combination stood out as an especially novel twist. This rustic Italian-inspired recipe is a perfect stand-in for French toast on a busy weekday or weekend when you’re feeling virtuous.

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Photo: PinchofYum.com

Eggs

Goat Cheese Scrambled Eggs with Pesto Veggies
Easy enough for a weekday, impressive enough for brunch, hearty enough for dinner, this combination of tangy goat cheese, sweet and savory sundried tomatoes, and bright kale with pesto makes humble scrambled eggs sing in eye-opening new ways. (Pictured above.)

Simple Baked Eggs
The basic homemade tomato sauce in this recipe is worth the 20 minutes of extra work on a weekend, and it can be substituted for a jarred variety on weekday mornings for a breakfast reminiscent of the Spanish countryside. But yes, you still need to go to work.

Scrambled Eggs with Kale and Mozzarella
This simple scramble is an easy way to get a serving of vegetables into your first meal of the day. The recipe is a no-brainer—just sauté onions and red pepper flakes with kale before adding eggs and shredded mozzarella.

Egg Muffins with Sausage, Spinach, and Cheese
These cute concoctions bring new meaning to the term “egg muffin.” Far from a fast-food sandwich, these high-protein, low-carb bites are simply mini frittatas made in a muffin tin with egg, turkey sausage, spinach, and cheddar cheese. Prepare a batch on Sunday to grab and go throughout the week.

Crustless Veggie Quiche
Yet another example that shows how eggs can be the perfect vehicle for vegetables, this quiche packs yellow squash, zucchini, and bell pepper for a light and filling breakfast that stores well in the refrigerator up to four days.

Nourishing Breakfast Salad
If you want to take your morning veggie game to the next level, just swap the egg-to-produce ratio and make a breakfast salad. This bowl features a mix of pumpkin, mushrooms, zucchini, red bell pepper, and watercress, topped with two eggs, pepitas, and lemon-thyme dressing. Salad for breakfast may sound strange, but don’t knock it until you try it!

Oats and Grains

Cinnamon Apple Baked Oatmeal
Baked oatmeal is a make-ahead breakfast game-changer. It allows you to pack in all of the delicious ingredients you would normally hope to throw into your bowl of oatmeal if only you had time to find them before rushing out the door. This combination of apples, cinnamon, walnuts, brown sugar, egg, and milk is perfect for fall.

Slow Cooker Cinnamon Apple Oatmeal
If you can’t commit the hands-on time required for baked oatmeal, just make a batch of oatmeal in your slow cooker instead. This recipe has a similar flavor profile as the recipe above with apples, cinnamon, and brown sugar, but this version cooks while you sleep!

Pumpkin Spice Steel Cut Oats
Here’s an oatmeal blend you truly can’t find in a box. This recipe for steel-cut oats folds in pumpkin puree, pumpkin pie spice, vanilla, and maple syrup. Store oats in a covered container in the refrigerator for up to one week.

Blueberry Breakfast Quinoa Cereal
You may already keep cooked quinoa on hand for quick salads and easy dinners, but did you know you could eat it for breakfast too? Use it in place of cereal with a drizzle of honey, blueberries, vanilla, sliced almonds, cinnamon, and milk.

Warm and Nutty Cinnamon Quinoa
On colder days you may prefer this hot take on quinoa, flavored with fresh blackberries, ground cinnamon, toasted pecans, and a touch of agave nectar. Cooking the quinoa with some milk makes it even better for breakfast.

Maple Bacon Oatmeal
The indulgent flavors of maple syrup and bacon make a simple bowl of instant oatmeal extra satisfying. This recipe uses turkey bacon to cut down on saturated fat and nitrates. One bowl weighs in at a satisfying 360 calories and 8 grams of fat.

Wholesome Sweets

Pumpkin Spiced Pancakes
Embrace the flavors of fall with this recipe for sweet pumpkin-spiced pancakes from Candice Kumai. Applesauce and pumpkin puree make these cakes moist and fluffy. Enjoy with apple butter or maple syrup.

Banana Chocolate Chip Vegan Pancakes
This recipe uses almond milk, coconut oil, and flaxseed instead of eggs and milk for a vegan take on banana chocolate chip pancakes. With just eight ingredients, these are simple to whip together on the fly.

Coconut Almond & Quinoa Breakfast Cakes
Save this recipe for the weekend because it’s more complicated than your basic pancake mix, but the blend of black quinoa, cinnamon, lemon juice, coconut oil, vanilla, almond meal, banana, and cacao nibs makes a hearty and gorgeous short stack. Top with yogurt and maple syrup for serving.

Waffle PBJ-Wich
Stack a toaster waffle with sliced fresh strawberries and nut butter for a healthier, lower-sugar version of peanut butter and jelly. You can find 34 more healthy breakfasts for busy mornings here.

Waffle with Cream Cheese and Smashed Berries
Give frozen waffles a gourmet twist with cream cheese, fresh berries, and a bit of honey or agave. Kids will love the sweet and cheesy flavor as much as you do.

Smoothies

Blueberry Muffin Smoothie
This recipe combines milk, yogurt, frozen blueberries, frozen banana, lemon zest, oatmeal, and a little ice. Oatmeal in a smoothie sounds weird, but it’s actually a versatile mix-in that makes any blend extra hearty and filling.

Healthy Wendy’s Frosty
This lightly sweetened smoothie from yoga celebrity Tara Stiles tastes like a chocolate milkshake but won’t leave you with a sugar high. The blend of almond milk, vanilla extract, raw cacao powder, and almond butter is satisfying any time of day.

My Favorite Green Smoothie
Green smoothies don’t have to taste like salad. This mixture gets its color from two cups of fresh spinach, but the flavor is derived from frozen banana, mixed berries, peanut butter, and almond milk. Flaxseed meal adds some extra nuttiness and healthy fat.

The post 30 Healthy Breakfast Ideas to Change Your Morning appeared first on Sonima.