Diet & Nutrition
A Registered Dietitian Offers 3 Healthy Spins on TikTok’s Viral Pesto Eggs
Need to check pesto eggs out? Here, Everyday Health’s staff nutritionist tells the best way to benefit from the moving TikTok formula.
Nowadays, TikTok formula motivation isn’t difficult to find. With a huge number of posts labeled #recipe, the video-driven online media stage has obviously gotten a go-to objective for food thoughts.
Recently, the client @liemessa stood out as truly newsworthy on outlets, for example, Delish and The Washington Post when her prepared feta pasta formula turned into a web sensation on TikTok. (The publicity likewise drove a few group to accept there was a feta deficiency in Finland, where the formula started. It’s indistinct whether that really occurred, however, as Yahoo reports.)
How to Make Those Pesto Eggs From TikTok
Recently, another recipe began blowing up on the platform (with 134.2 million posts being hashtagged #pestoeggs to date!), and, like the feta pasta, it’s surprisingly simple to whip up.
The dish contains pesto, eggs, salt, and pepper, and it may be served alone or on top of a slice of bread with mashed avocado. The eggs can be cooked any way you like, with the pesto in place of the usual cooking fat.
A Registered Dietitian’s Review of Pesto Eggs
In general, pesto eggs are a pretty healthy way to start your day. While controversial, eggs are a lean source of protein, and are rich in many vitamins and minerals. For instance, one egg yolk contains 169 milligrams (mg) of choline, according to the U.S. Department of Agriculture (USDA), making it an excellent source of this essential nutrient. Pesto can be part of a healthy diet, too.
The main thing to look for when picking a pesto is the type of oil listed in the ingredients. Opt for a pesto rich in unsaturated fats (think olive oil, sunflower oil, or avocado oil) or, even better, make your own by mixing pine nuts, a healthy oil, lemon juice, and basil leaves. You may choose to add salt, garlic, or cheese, such as Parmesan, to your pesto. Yet because the flavor of pesto is so strong, a little goes a long way, and it will help you keep overall calories and fat in check.
3 Other Healthy Ways to Whip Up Pesto Eggs at Home
Try these delicious variations to kick up the flavor and nutritional value with the addition of veggies and whole grains.
Pesto Egg Frittata With Summer Vegetables
A frittata makes a great meal because it’s quick and easy to prepare and can be served hot or cold and at any time of day. The eggs lend a lean source of protein (in the white) as well as valuable vitamins and minerals, such as selenium (in the yolk). Add a slice of whole-grain bread and a piece of fruit to really round out this meal.
Serves 6
Ingredients
- 12 large eggs
- ¼ cup fat-free milk or water
- 1 pinch salt
- 1 pinch freshly ground black pepper
- 1 teaspoon olive oil
- 1 medium red pepper, thinly sliced
- 1 medium summer squash, sliced
- 3 cloves garlic, minced
- 8 Campari tomatoes, halved
- 2 tbsp pesto
- Fresh basil leaves, for garnish (optional)
Directions
- Preheat the oven to 400 degrees F.
- Place the eggs in a medium bowl and whisk them lightly. Add the milk, salt, and pepper and whisk to combine. Set aside.
- Add the olive oil to a 12-inch cast-iron skillet (or any ovenproof nonstick skillet) over medium heat. Sauté the pepper and squash slices until just tender. Add the garlic and cook until fragrant, about 1 minute.
- Evenly place the tomato halves throughout the skillet. Pour the egg mixture over the vegetables and bake in the preheated oven until the eggs are set, about 20 to 25 minutes.
- Drizzle the pesto over the frittata and garnish with fresh basil. Serve warm or cold.
Nutrition info per serving: 225 calories, 11g carbohydrates, 2.8g fiber, 14g fat, 3.8g saturated fat, 16g protein
Avocado Toast With a Pesto Egg
Is there anything more beautiful than when two healthy recipes get together? Whole-grain toast and avocado bring healthy monounsaturated fat, B-vitamins, and loads of fiber to your pesto eggs, making this meal more complete. The balance of protein and healthy fat in this nutritious dish will also aid satiety, keeping you full longer. Have extra veggies lying around? Feel free to add a few slices of tomato or a handful of spinach to your toast for even more nutrition per bite!
Serves 1
Ingredients
- 1 slice 100 percent whole-grain bread
- ⅓ avocado
- Lemon juice (optional)
- Salt and pepper to taste
- 2 teaspoons pesto
- 1 large egg
Directions
- Toast the bread. Place the avocado on top of the toast and mash it with a fork. Drizzle a few drops of lemon juice, if desired, over the avocado and season with salt and pepper. Set aside.
- Place a small nonstick skillet over medium-high heat. Add the pesto and stir to evenly coat the skillet. Cook the egg to your desired doneness and place it on top of the avocado toast. Season with additional salt and pepper if desired.
Nutrition info per serving: 343 calories, 24g carbohydrates, 7.6g fiber, 22g fat, 4.3g saturated fat, 14g protein
RELATED: 10 Healthy Recipe Ideas Featuring Avocado
Green With Envy Grain Bowl With a Basil Pesto Poached Egg
Grain bowls are as easy to prepare as they are delicious and nutritious. This grain bowl recipe features quinoa, but you can feel free to use any whole grain you have on hand. Likewise, it calls for poaching the egg, but if that isn’t your style, an egg over-easy or over-hard is just as nutritious.
Serves 2
Ingredients
- ¾ cup quinoa, dry
- 1½ cups fat-free, no-salt-added chicken or vegetable broth
- 12 spears asparagus, trimmed of tough ends
- 2 large eggs
- 1 cup baby spinach
- ½ avocado, sliced
- 2 tablespoons pesto
- Salt and pepper to taste
Directions
- Thoroughly rinse and drain the quinoa. Bring a small pot of water to a boil and then lower heat to a low simmer.
- In a medium saucepan, bring the broth to a boil. Add the quinoa and stir. Return the mixture to a boil, then lower the heat to simmer, and cover and cook until most of the liquid has been absorbed, about 17 minutes.
- When just a little bit of liquid remains in the quinoa, add the asparagus on top, cover and continue to cook 3–4 minutes. Remove from the heat and set aside.
- While the quinoa is cooking, crack the eggs into two small cups or bowls. Very gently add the bowls, one at a time, to the simmering water. Turn off the heat, cover the pot and allow the eggs to sit steaming for four minutes. Then, remove the cover and carefully remove the egg bowls from the water using a slotted spoon.
- Assemble the grain bowls by evenly dividing the quinoa, asparagus, spinach, and avocado. Top each bowl with a egg, one tablespoon of pesto, and a sprinkling of salt and pepper.
Nutrition info per serving:507 calories, 51g carbohydrates, 10.3g fiber, 25g fat, 4.6g saturated fat, 23g protein
Diet & Nutrition
10 foods to boost brain function
The foods we eat can have a big impact on the structure and health of our brains. Eating a brain-boosting diet can support both short- and long-term brain function.
The brain is an energy-intensive organ, using around 20 percent of the body’s calories, so it needs plenty of good fuel to maintain concentration throughout the day.
The brain also requires certain nutrients to stay healthy. Omega-3 fatty acids, for example, help build and repair brain cells, and antioxidants reduce cellular stress and inflammation, which are linked to brain aging and neurodegenerative disorders, such as Alzheimer’s disease.
This article explores the scientific evidence behind 12 of the best brain foods.
1. Oily fish
Oily fish are a good source Trusted Source of omega-3 fatty acids. Omega-3s help build membranes around each cell in the body, including the brain cells. They can, therefore, improve the structure of brain cells called neurons.
A 2017 study Trusted Source found that people with high levels of omega-3s had increased blood flow in the brain. The researchers also identified a connection between omega-3 levels and better cognition, or thinking abilities.
These results suggest that eating foods rich in omega-3s, such as oily fish, may boost brain function.
Examples of oily fish that contain high levels of omega-3s include:
- salmon
- mackerel
- tuna
- herring
- sardines
People can also get omega-3s from soybeans, nuts, flaxseed, and other seeds.
2. Dark chocolate
Dark chocolate contains cocoa, also known as cacao. Cacao contains flavonoids, a type of antioxidant.
Antioxidants are especially important for brain health, as the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases.
Cacao flavonoids seem to be good for the brain. According to a 2013 review Trusted Source, they may encourage neuron and blood vessel growth in parts of the brain involved in memory and learning. They may also stimulate blood flow in the brain.
Some research also suggests that the flavonoid component of chocolate may reverse memory problems in snails. Scientists have yet to test this in humans.
However, a 2018 study in humans also supports the brain-boosting effects of dark chocolate. The researchers used imaging methods to look at activity in the brain after participants ate chocolate with at least 70 percent cacao.
The researchers concluded that eating this type of dark chocolate may improve brain plasticity, which is crucial for learning, and may also provide other brain-related benefits.
3. Berries
Like dark chocolate, many berries contain flavonoid antioxidants. Research suggests that these may make the berries good food for the brain.
Antioxidants help by reducing inflammation and oxidative stress. The antioxidants in berries include anthocyanin, caffeic acid, catechin, and quercetin.
A 2014 review Trusted Source notes that the antioxidant compounds in berries have many positive effects on the brain, including:
- improving communication between brain cells
- reducing inflammation throughout the body
- increasing plasticity, which helps brain cells form new connections, boosting learning and memory
- reducing or delaying age-related neurodegenerative diseases and cognitive decline
Antioxidant-rich berries that can boot brain health include:
- strawberries
- blackberries
- blueberries
- blackcurrants
- mulberries
4. Nuts and seeds
Eating more nuts and seeds may be good for the brain, as these foods contain omega-3 fatty acids and antioxidants.
A 2014 studyTrusted Source found that a higher overall nut intake was linked to better brain function in older age.
Nuts and seeds are also rich sourcesTrusted Source of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals.
As a person ages, their brain may be exposed to this form of oxidative stress, and vitamin E may therefore support brain health in older age.
A 2014 reviewTrusted Source found that vitamin E may also contribute to improved cognition and reduced risk of Alzheimer’s disease.
The nuts and seeds with the highest amounts of vitamin E include:
- sunflower seeds
- almonds
- hazelnuts
Fully exploring vitamin E’s effects on the brain will require further research.
5. Whole grains
Eating whole grains is another way to benefit from the effects of vitamin E, with these grains being a good sourceTrusted Source of the vitamin.
Whole-grain foods include:
- brown rice
- barley
- bulgur wheat
- oatmeal
- whole-grain bread
- whole-grain pasta
6. Coffee
Coffee is a well-known concentration aid — many drink it to stay awake and encourage focus.
The caffeine in coffee blocksTrusted Source a substance in the brain called adenosine, which makes a person feel sleepy.
Beyond boosting alertness, a 2018 studyTrusted Source suggests that caffeine may also increase the brain’s capacity for processing information.
The researchers found that caffeine causes an increase in brain entropy, which refers to complex and variable brain activity. When entropy is high, the brain can process more information.
Coffee is also a source of antioxidants, which may support brain health as a person gets older. One studyTrusted Source has linked lifelong coffee consumption with reduced risk of:
- cognitive decline
- stroke
- Parkinson’s disease
- Alzheimer’s disease
Caffeine can, however, affect a person’s sleep and doctors do not recommend caffeine consumption for everyone.
7. Avocados
A source of healthful unsaturated fat, avocados may support the brain.
Eating monounsaturated fats may reduce Trusted Source blood pressure, and high blood pressure is linked with Trusted Source cognitive decline.
Thus, by reducing high blood pressure, the unsaturated fats in avocados may lower the risk of cognitive decline.
Other sources of healthful unsaturated fats include:
- almonds, cashews, and peanuts
- flaxseed and chia seeds
- soybean, sunflower, and canola oils
- walnuts and Brazil nuts
- fish
8. Peanuts
Peanuts are a legume with an excellent nutritional profile. They contain plenty of unsaturated fats and protein to keep a person’s energy levels up throughout the day.
Peanuts also provide key vitamins and minerals to keep the brain healthy, including high levels of vitamin E and resveratrol.
Resveratrol is a natural non-flavonoid antioxidant found in peanuts, mulberries, and rhubarb. Evidence from a review article suggests that resveratrol can have protective effects, such as helping to prevent cancers, inflammation, and neurological diseases, including Alzheimer’s and Parkinson’s.
9. Eggs
Enjoyed by many for breakfast, eggs can be an effective brain food.
They are a good source Trusted Source of the following B vitamins:
- vitamin B-6
- vitamin B-12
- folic acid
10. Broccoli
beauty
Urvashi Rautela’s fashion sense stuns again, bold in revealing monokini
Urvashi Rautela is once again making headlines due to her latest post. Recently, the actress has shared such a picture on her Instagram page, after seeing which people have lost their sweat. Urvashi has once again set the internet’s mercury high.
Bollywood actress Urvashi Rautela has achieved a special place in the industry only on the basis of her performance. Although she has been in the news due to her stylish look and hotness more than her acting and films. Urvashi has won the hearts of the audience with her tremendous acting. At the same time, people are crazy about her lavish acts.
Urvashi dominates every day
Today Urvashi’s fans are present in every corner of the world. Fans are always eagerly waiting for her new look. Urvashi is also very active on social media to stay connected with her fans. She blows people’s senses by sharing her bold pictures every day.
https://www.instagram.com/p/CampglIIvR5/?utm_medium=copy_link
Urvashi regains consciousness
Urvashi is once again making headlines due to her latest post. Recently, the actress has shared such a picture on her Instagram page, after seeing which people have lost their sweat. Urvashi has once again set the internet’s mercury high. In this photo, Urvashi can be seen wearing a blue color cut-out mo*no*kini.
https://www.instagram.com/p/CaeI5_-I9Li/?utm_medium=copy_link
The actress raises the mercury of the internet
To complete this look, Urvashi has done light make-up and here she has left her locks open. Along with this, Urvashi has also carried blue glasses. Urvashi is wearing a golden chain to make her look more bo*ld. Here she is looking very beautiful taking a sunbath.
Users have also become crazy about this avatar of Urvashi. These pictures of her are going viral on social media. People’s eyes are fixed on her bo*ldness. Fans are constantly reacting by commenting. A different glow is being seen on the face of the actress.
Urvashi will be seen in these films
Talking about Urvashi’s work front, she will soon be seen in the thriller film ‘Black Roses’. She will be seen in the lead role in this film. Apart from this, Urvashi also has the web series ‘Inspector Avinash’ at this time. In this, Randeep Hooda will be seen in the lead role. Fans are very excited to see the actress on screen once again.
beauty
I need a complete makeover. What should I do?
Well, This is a concern which many of us will face or have faced sometime or the other.
Starting with your issues :
1. Belly Fat :
You can easily reduce Belly fat by going to a Gym and get trained by the instructor or you can just exercise at home or do yoga (this might take more time).
a. Walking : Easiest exercise to shed off extra pounds. Just walk after you have taken your meals.
b. Running : You can do running or jogging whenever convenient.
c. Cycling : Cheapest way to lessen that waistline.
d. Crunches : To tone up your body and reducing the fat areas, you shpuld try doing crunches at home
2. Dull hair :
Use shampoos according to your hair type and not just any shampoo you get your hands on in the market. Oiling is necessary once or twice in a week.
Try using using some homemade packs :
a. You can mix olive oil with either banana or avocado and apply as a hair mask.You can also mix it with an egg which has been beaten well. Massage it well on your hair and then let it remain for half an hour. Rinse with lukewarm water.
b. Beat two eggs in 3 tbsp raw full cream milk and apply on hair. Rinse off with white vinegar solution after 5-7 minutes for shiny hair.
c. Peel one potato and grate it. Squeeze the juice from potato in a bowl. To this juice add two tbsp of aloe vera juice and 2 tbsp of honey.Mix the solution well. Now massage this on your hair especially at the roots of the hair and leave for one hour. You can even cover your head with a shower cap so that the solution does not come out. Wash with lukewarm water.
3. Blackheads :
Since you have two months to spare for yourself, you can take really good care of your skin by evading pollution, keeping it clean, not using make up. Here are a few remedies for removing blackheads at home :
a. Take a small tomato, peeled and mashed, then apply it over the blackheads before going to bed. Leave overnight and then wash your face with clean water in the morning.
b. Squeeze few drops of lemon juice in a bowl, add salt and stir the mixture well. Wash your face with warm water and apply the mixture on the blackheads. Leave for some 20 minutes and wash your face again with warm water.
c. Apply honey onto the affected area and wash off with warm water after 15 minutes.
d. Beat one to two egg whites, mixed with one tablespoon of honey. Apply this mixture over the area of blackheads, leave for 30 minutes and wash off with warm water.
4. Dark circles :
Apply grated potato, cucumber, aloe vera gel on your eyes and keep it overnight. You can do this thrice a week.You will definitely notice a change in the 2 months.
Just don’t over do these remedies.
and these above can be taken care of by the foods you eat. Eat more apples, leafy green vegetables, nuts, avacados etc and most importantly drink 9-10 glasses of water everyday.
Makeover : Work on your communication skills, get a haircut, buy some good dresses.
Lastly, Believe in yourself !!