Food

A forever favorite (or at least since I owned Gourmet Delights in the early '90's), these muffins are a little more dense, a little more flavor filled, and a little more, dare I say nutritious, than your average bakery muffin. Carrots and pineapple and raisins and apples and walnuts… If you don't like a lot of “add ins," these are not for you, but if you do? They are the best! They freeze well, too, so you can always have them at the ready to grab and go! Sconset Muffins One of the most popular muffins at Gourmet Delights - these pack a punch with flavor (and dare I say, they're so loaded with goodness they are even a little healthy.) 3 eggs1 cup sugar⅔ cup vegetable oil2 tsp vanilla2 large Granny Smith apples (grated)1 cup grated carrot1 cup crushed pineapple (drained)½ cup raisins½ cup coconut flakes½ cup chopped pecans2 cups flour2 tsp baking soda½ tsp salt2 tsp ground cinnamon Combine first 4 ingredients in a large bowl.Add apple, carrot, pineapple, raisins, and coconut. Stir to blend.In a separate bowl, combine dry ingredients. Add to the liquid ingredients, stirring well to combine.Pour into well greased muffin tins, filling about 2/3 full.Bake at 350℉ for 25-30 minutes.

This month's recipe isn't really a recipe. It's more of a permission slip. Cold Sesame Noodles Cold sesame noodles is the perfect dish when you don’t want to make anything. Boil the noodles, shock them cold, whisk together a sauce that’s mostly pantry staples, and toss in whatever vegetables are hanging out in the fridge. Cucumbers from the garden? Carrots. Edamame if I have some in the freezer. Leftover grilled chicken (I just cook a bunch on Sundays.) The magic is in the sauce, and it’s just soy sauce, rice vinegar, sesame oil, a little peanut butter for body, garlic for punch. It comes together in the time it takes the noodles to cool, and it somehow tastes even better the next day, which makes it the rare recipe that’s actually easier the second time around. This is a “make it your own” kind of dish. Swap the vegetables, use shrimp or steak instead of chicken, throw in a handful of chopped peanuts if you want crunch, ad a little cilantro on top (if you grew it yourself. It is 2026.) There’s no wrong way to do it, and if that’s not exactly what August calls for, I don’t know what is. 12 ounces spaghetti or lo mein noodles4 tablespoons soy sauce2 tablespoons rice vinegar2 tablespoons toasted sesame oil2 tablespoons creamy peanut butter2 garlic cloves (minced)1 tablespoons honey or brown sugar1 teaspoons hot sauce or sriracha (optional)2 tablespoons warm water (to thin sauce)1 English cucumber (thinly sliced)1 cups carrots (shredded)1 cups shelled edamame (I use frozen)1 cups cooked chicken (shredded or chopped (optional- or steak, shrimp, tofu…go crazy))3 green onions (sliced)1 tablespoons toasted sesame seeds Boil the noodles: Bring a large pot of salted water to a boil. Cook 12 ounces spaghetti or lo mein noodles according to package directions until just al dente.Shock them cold: Drain the noodles and rinse immediately under cold water, tossing until fully cooled. Drain well and set aside. This stops the cooking and keeps them from clumping.Make the sauce: In a small bowl, whisk together 4 tablespoons soy sauce, 2 tablespoons rice vinegar, 2 tablespoons toasted sesame oil, 2 tablespoons creamy peanut butter, 2 garlic cloves, minced, 1 tablespoons honey or brown sugar, and 1 teaspoons hot sauce or sriracha (optional). Add 2 tablespoons warm water, to thin sauce a little at a time, whisking until smooth and pourable.Toss it together: Add the cooled noodles to a large bowl. Pour the sauce over top and toss well to coat. Add 1 English cucumber, thinly sliced, 1 cups carrots, shredded, 1 cups shelled edamame, and 1 cups cooked chicken, shredded or chopped (optional) if using, and toss again.Finish and serve: Top with 3 green onions, sliced and 1 tablespoons toasted sesame seeds. Serve right away, or cover and chill — it’s even better the next day. Toss with a splash of water before serving if it’s tightened up in the fridge. Main Courses

  Deconstructed Eton Mess I confess, I could probably eat this on repeat every day (hmmm, at least weekly, if not daily) all through the summer. But, I’ll settle for having it for gatherings and cookouts. Use whatever fruit you have, or whatever fruit you love. Layer everything in fun glasses or cups, or do one big bowl. This “recipe” is endless flexible, and the only real “caution,” is that it absolutely does better if you put it together last minute. So even if you’re taking it with you, just pack things separately and put them all together before you eat. It’s a wow, it’s light, and you don’t really have to cook. What more could you want? 1 pound 454g strawberries, washed, hulled, and quartered8 ounces 227g raspberries8 ounces 227g blueberries2 tablespoons granulated sugar (1 ounce; 30g)7 ounces 200g homemade meringue cookies (As Ina would say, “store bought is fine,” but I’ll add- I never see the ones in the store, and it’s super easy to whip up your own)1 1/2 cups 360ml heavy cream1/4 cup 28g powdered sugar1/2 teaspoon vanilla extract (I use my homemade vanilla paste, and it definitely adds a little something)1/4 teaspoon kosher salt (use less by half if you’re using regular table salt. In a medium bowl, toss berries with sugar to evenly coat. Set aside.Place meringues in a zip-top bag and, using a rolling pin, break them up so you have different sized pieces.In the bowl of a stand mixer or hand mixer fitted with a whisk attachment, whisk heavy cream, powdered sugar, vanilla, and salt on medium speed until soft, medium sized peaks form, about 4 minutes.Cover the bottoms of four glasses or dishes with a couple of tablespoons of prepared berries. Top with a layer of whipped cream, followed your broken meringue cookies. Repeat until glasses are full. No time or want more of a “family style” situation? Use a trifle dish or other type of glass bowl, and just follow the same directions on a larger scale. You really cannot go wrong with this one!You can also add…lemon zest, peaches, any kind of berries…just about anything else you can dream up! DessertsBerry Dessert, British Dessert, Creamy Dessert, Deconstructed Eton Mess, Dinner Party Dessert, Easy Dessert, Easy Dessert Recipe, Easy Entertaining, Elegant Dessert, English Dessert, Eton Mess, Eton Mess Recipe, Fresh Fruit Dessert, Fresh Strawberry Dessert, Individual Desserts, Light Dessert, Meringue Dessert, Meringue Recipe, No Bake Dessert, Quick Dessert, Simple Dessert, Strawberry Dessert, Strawberry Meringue, Summer Dessert, Whipped Cream Dessert Stay cool out there and enjoy!  

A few months ago, I read The Comfort Crisis by Michael Easter.  If you have seen me in person, I've probably told you you should read it. The book makes a compelling argument: that modern life has made us too comfortable, and that comfort — not hardship — is actually what's making us anxious, unhealthy, and vaguely miserable. It sent me in a lot of directions, but one I've stayed with is Dr. Trevor Kashey and his pretty no-nonsense approach to eating: more single-ingredient foods, real attention to protein, less of everything complicated. But I notice the difference when I do this well, and this salad is one of the reasons. Summer Grilled Chicken Salad with Berries and Goat Cheese "The Healthy Bear Salad" Grilled chicken, blackberries, blueberries, roasted sweet potato, goat cheese, and a simple lemon thyme vinaigrette — all of it built from things that are at their absolute best in June. It’s the kind of salad that’s hearty enough to be dinner and tastes so much better than the sum of its part. It also makes you feel really good about eating it (I don’t know why- it just always makes me think about how it would appeal to a healthy bear.) 1.5 pounds boneless skinless chicken breasts or thighs3 tablespoons olive oil2 sweet potatoes (peeled and cubed into 1-inch pieces)1 cups fresh blackberries1 cups fresh blueberries5 cups mixed greens or arugula4 ounces goat cheese (crumbled)0.3 cups toasted pecans or walnuts0.3 cups fresh mint or basil leaves (torn)1 lemon (juiced)1 teaspoons Dijon mustard1 teaspoons honey1 garlic clove (minced)1 teaspoons salt and black pepper Roast the sweet potatoes: Preheat oven to 425°F. Toss 2 cubed sweet potatoes, with 1 tbsp of the 3 tablespoons olive oil and a generous pinch of salt and pepper. Spread on a sheet pan and roast for 20–25 minutes, flipping once, until tender and caramelized at the edges. Set aside to cool slightly. (I do these on Sunday to have for the week.)Grill the chicken: Heat your grill or grill pan to medium-high. Brush 1.5 pounds boneless skinless chicken breasts or thighs with 1 tbsp of the 3 tablespoons olive oil and season well with 1 salt and black pepper. Grill for 5–12 minutes per side until cooked through and nicely charred. Rest for 5 minutes, then slice on the bias.Make the vinaigrette: 1/3 cup extra virgin olive oil, 2 tbs fresh lemon juice, 1 tbs white wine vinegar, 1 small glove garlic (finely minced or grated), 1 tsp fresh thyme, chopped, 1 tsp dijon mustard, 1 tsp honey, 1/4 tsp sea salt and pepper- to tasteBuild the salad: Arrange 5 cups mixed greens or arugula on a large platter or in a wide bowl. Top with the sweet potatoes, sliced chicken, 1 cups fresh blackberries, 1 cups fresh blueberries, 0.3cups toasted pecans or walnuts, and 0.3 cups fresh mint or basil leaves, torn. Crumble 4 ounces goat cheese, crumbled over everything.Dress and serve: Drizzle the vinaigrette over the top just before serving. Toss gently if you like, or leave it arranged and let everyone help themselves. Eat immediately. Soups and SaladsArugula Salad, Balanced Meal, Berry Salad, Blackberry Salad, Blueberry Salad, Chicken Salad, Clean Eating, Dinner Salad, Easy Dinner, Easy Healthy Dinner, Fresh Summer Produce, Goat Cheese Salad, Grilled Chicken Salad, Healthy Bear Salad, Healthy Dinner, Healthy Lunch, Healthy Meal, Healthy Recipe, Healthy Salad, High Protein Dinner, High Protein Recipe, High Protein Salad, Homemade Vinaigrette, Lemon Thyme Vinaigrette, Main Course Salad, Make Ahead Salad, Meal Prep Salad, Mixed Greens Salad, Nutritious Salad, Protein Packed Salad, Real Food Recipe, Roasted Sweet Potatoes, Seasonal Salad, Single Ingredient Foods, Summer Salad, Summer Salad Recipe, Sweet Potato Salad, Whole Food Recipe, Whole Foods Want the estimated macros? Per Serving Calories: ~520 Protein: ~48g Carbohydrates: ~35g Fat: ~20g Fiber: ~7g

Food is one of my favorite corners of social media, and truly, it's where I've found some of my most reliable sources of kitchen inspiration and recipes that have absolutely made it to my weekly rotation.  Violet Witchel is definitely one of those people I discovered via social, the way I find most good things: scrolling when I probably should have been doing something else. She's the self-appointed (and fully deserving) queen of the dense bean salad genre. Yes, it's a genre. Yes, she rules it. This recipe is so Violet: grilled buffalo chicken, two kinds of beans, charred corn, pepper jack, and a dressing that has no business tasting as good as it does. I made it for meal prep the first time and ate it four days straight. Yes, it's good. Fair warning: it's not a five-minute recipe. There's a grill, there's marinating time, a few things are happening simultaneously. But what you end up with is a big, satisfying bowl that holds up beautifully in the fridge all week and tastes like an actual cook made it. Which she did. I'm just passing it along. I did make it just a little lighter, because macros, you know. (I dialed back the oil in the dressing, and reduced the amount of cheese. You do you, though.) Also, if you know me, you know I hate corn "in things," so I omit it here. But if you're not a "corn is only good by itself" weirdo, I'm sure it adds something. Violet Witchel’s Buffalo Chicken Dense Bean Salad (With Macros) Violet’s Buffalo Chicken Dense Bean Salad (lighter)Grilled buffalo chicken, charred corn, two kinds of beans, pepper jack, and a smoky buffalo dressing. Recipe by Violet Witchel — dressing dialed back, cheese halved. 1.8 pounds boneless chicken thighs1 lemon (juiced (for marinade))1 cups buffalo sauce (for marinade)• 6 garlic cloves (pressed)• 2 teaspoons smoked paprika (for marinade)• 2 tablespoons honey (for marinade)• 2 tablespoons sea salt (for marinade)• 0.5 cups avocado oil (for marinade)• 0.5 cups rice vinegar (for marinade)• 3 ears of corn• 2 bell peppers• 1 bunch of cilantro• 1 small red onion (or half a large)• 1 bunch of radishes• 4 ounces pepper jack cheese• 1 can chickpeas (rinsed and drained)• 1 can white beans (rinsed and drained)• 0.3 cups Frank’s buffalo sauce (for dressing)• 0.3 cups rice vinegar (for dressing)• 3 tablespoons avocado oil (for dressing)• 1 tablespoons honey (for dressing)• 1 teaspoons paprika (for dressing)• 2 teaspoons kosher salt (for dressing)• 1 lemon (halved for grilling (for dressing))• 1 tablespoons mayonnaise 1. Make the marinade: In a large bowl, whisk together 1 cups buffalo sauce (for marinade), the juice of 1 lemon, juiced (for marinade), 0.5 cups avocado oil (for marinade), 6 garlic cloves, pressed, 2 teaspoons smoked paprika (for marinade), 0.5 cups rice vinegar (for marinade), 2 tablespoons honey (for marinade), and 2 tablespoons sea salt (for marinade) until combined.2. Marinate the chicken: Add 1.8 pounds boneless chicken thighs to the marinade. Use a fork to poke holes all over the chicken so the marinade can really get in there. Cover tightly and refrigerate for at least 3 hours, up to 24.3. Prep the grill: Preheat your grill to medium-high and make sure the grates are well oiled. Shuck 3 ears of corn and rub with a little avocado oil. Slice 1 lemon, halved for grilling (for dressing) in half cut-side down for grilling later.4. Grill the chicken — first side: Remove 1.8 pounds boneless chicken thighs from the marinade with tongs, shaking off the excess. Place on the grill, close the lid, and don’t touch it. When the chicken releases from the grates without sticking, it’s ready to flip — about 10 minutes.5. Grill the chicken — second side, plus corn and lemon: Flip the chicken. Place 1 lemon, halved for grilling (for dressing) halves cut-side down next to the chicken. Move 3 ears of corn to the upper rack. Close the lid and cook 8 more minutes, rotating the corn a quarter turn every 5 minutes.6. Rest everything: Remove the chicken, corn, and grilled lemon from the grill. Let them rest at least 5 minutes before chopping.7. Prep the salad base: Core and dice 2 bell peppers. Mince 1 bunch of cilantro and 1 small red onion (or half a large). Dice 1 bunch of radishes. Cut 4 ounces pepper jack cheese into 1cm cubes. Rinse and drain 1 can chickpeas, rinsed and drained and 1 can white beans, rinsed and drained. Add everything to a large salad bowl.8. Add the grilled components: Cut the kernels off the 3 ears of corn cobs into the bowl. Chop the rested 1.8 pounds boneless chicken thighs into small bite-sized pieces and add it in.9. Make the dressing: In a jar, deli container, or blender, combine 0.3 cups Frank’s buffalo sauce (for dressing), 0.3 cups rice vinegar (for dressing), 3 tablespoons avocado oil (for dressing), 1 tablespoons honey (for dressing), 1 teaspoons paprika (for dressing), 2 teaspoons kosher salt (for dressing), 1 tablespoons mayonnaise, and squeeze in the juice from your grilled 1 lemon, halved for grilling (for dressing). Blend 15 seconds until smooth, or froth for about 1 minute. Taste and adjust salt.10. Dress and serve: Pour the dressing over the salad and toss until fully coated. Keeps well for 3 to 4 days in the fridge. Smoked paprika over regular — richer color, a little more depth. The corn goes on the upper rack while the chicken finishes its second side, so everything comes off the grill at roughly the same time. Grilling the lemon is non-negotiable. The char changes it entirely. The lighter dressing still emulsifies beautifully — the buffalo sauce and a little mayo do the work even with less oil. Soups and SaladsBean Salad, Buffalo Chicken, Buffalo Chicken Dense Bean Salad, Buffalo Chicken Recipe, Buffalo Chicken Salad, Buffalo Sauce, Chicken Salad, Cottage Cheese Dressing, Dense Bean Salad, Dense Bean Salad Recipe, Dinner Recipe, Easy Dinner, Easy Healthy Recipe, Filling Salad, Healthy Dinner, Healthy Lunch, Healthy Meal, Healthy Salad, High Protein Dressing, High Protein Meal, High Protein Recipe, High Protein Salad, Lunch Recipe, Macro Friendly Recipe, Macros, Meal Prep Recipe, Meal Prep Salad, Nutritious Salad, Protein Packed Salad, Summer Salad, Violet Witchel, White Bean Salad And, here are the macros...in case you care. Component Cal Protein Carbs Fat Grilled chicken thigh 211 31g 0g 11g Dressing updated 99 0g 3g 10g Pepper jack cheese updated 81 5g 0g 7g Chickpeas 79 4g 13g 1g White beans 67 5g 12g 0g Grilled corn 52 2g 11g 1g Marinade (absorbed) 33 0g 1g 3g Bell peppers, onion, radishes 32 2g 7g 0g Total per serving 654 49g 47g 33g

Miso Salmon Silky, savory, and just slightly sweet — inspired by a conversation worthy black cod we had at Teruko in New York. Serve with steamed rice and something green for an easy spring dinner that feels like a lot more effort than it is. 4 pieces salmon fillets (skin-on)3 tablespoons white miso paste2 tablespoons mirin1 tablespoons soy sauce1 tablespoons rice vinegar1 tablespoons honey1 teaspoons sesame oil1 teaspoons fresh ginger (grated)2 pieces garlic cloves (minced)1 sesame seeds and sliced scallions (for serving) Make the marinade:Whisk together 3 tablespoons white miso paste, 2 tablespoons mirin, 1tablespoons soy sauce, 1 tablespoons rice vinegar, 1 tablespoons honey, 1 teaspoons sesame oil, 1teaspoons fresh ginger, grated, and 2 pieces garlic cloves, minced until smooth.Marinate the salmon:Pat the 4 pieces salmon fillets (skin-on) dry and place in a shallow dish or zip-lock bag. Pour the marinade over and turn to coat. Refrigerate for at least 30 minutes30:00 — or up to 8 hours if you’re planning ahead.Prep the oven:When you’re ready to cook, preheat your oven to 400°F. Line a baking sheet with foil and lightly oil it. Pull the salmon out of the fridge while the oven heats up.Roast the salmon:Place the salmon skin-side down on the prepared baking sheet. Spoon any extra marinade over the top.Roast for 12–14 minutes, until the salmon is cooked through and the glaze is caramelized and a little sticky at the edges. (If you want more color on top, a quick 1–2 minutes under the broiler at the end does the job.)Finish and serve: Transfer to plates and scatter 1 sesame seeds and sliced scallions, for serving over the top. Serve immediately with steamed rice and your green of choice — broccolini, snap peas, and edamame all work beautifully here. White miso is milder and sweeter than red, so it’s the right call here. If you can only find red, use a little less. The longer the salmon sits in the marinade, the deeper the flavor, so if you can do it the night before, do it. And if you happen to find black cod at a fishmonger or a good Asian grocery, this marinade works just as well for that. Main Courses

Baked Feta with Broccolini & Chickpeas 1-2 bunches broccolini (ends trimmed)1 pint cherry or grape tomatoes (halved)1 small red onion (cut into wedges (optional but nice))1 can chickpeas (15 oz, drained, rinsed, and patted dry)8 oz block feta (cut into 4–6 thick slices)2-3 tbsp olive oil1 tsp dried oregano1/4 - 1/2 tsp red pepper flakes (optional)Salt and black pepper½ lemon (zest + juice, plus extra wedges for serving)Fresh herbs for finishing (parsley, basil, or dill, chopped) Heat oven to 400°F and line a rimmed sheet pan with parchment for easier cleanup.On the pan, toss broccolini, tomatoes, onion, and chickpeas with olive oil, oregano, red pepper flakes, salt, and pepper. Spread in an even layer.Nestle the feta slices among the vegetables and chickpeas so each piece has a bit of space.Roast 20–25 minutes, tossing the veggies and chickpeas once halfway through (leave the feta in place), until broccolini is browned, tomatoes are blistered, and feta is soft and lightly golden.As soon as it comes out of the oven, zest and squeeze the lemon over everything and shower with fresh herbs. Taste and adjust salt.How to ServeScoop into shallow bowls with toasted sourdough, naan, or pita.Or serve over orzo, couscous, or farro to turn it into a heartier main. Starters

Flourless Chocolate Cake Whether you have a gluten sensitivity, or you just want a super rich, decadent desert that feels better than “everyday,” this one nails it every time. 8 oz.good quality dark chocolate (chopped)1/4 cup unsalted butter4 eggs (separated)¼ cup plus 1 Tbsp sugarPowdered sugar (for dusting)1 cup heavy cream (softly whipped, for serving) Preheat oven to 350 degrees. Butter a 6 inch cake pan. Separate eggs, placing the yolks in a medium bowl, and the whites either in the bowl of a stand mixer fitted with the whisk attachment, or in another medium bowl.Set up a double boiler – place a heatproof bowl over a pot of simmering water, ensuring that the water does not touch the bottom of the bowl. Melt the chocolate and butter in the double boiler, stirring until melted and shiny. Remove from the heat.Place the yolks and ¼ cup of the sugar in a medium bowl. Whisk by hand until fluffy. Add the melted chocolate mixture to the yolks, and whisk well to incorporate.Whip the egg whites until foamy. Add remaining sugar, and continue to whip until soft peaks form. Carefully fold the egg whites into the chocolate and yolk mixture, taking care not to deflate the mixture too much. Fold until well combined.Scrape the mixture into the prepared tin. Bake for 25-30 minutes, or until set around the edges and still slightly soft in the middle.Cool for 20 minutes in the pan, then carefully turn out onto a wire rack and allow to cool completely.Dust with powdered sugar and serve with soft whipped cream (or ice cream, obviously!) A few tips- Use good chocolate! At least 70% cacao, and something you’d love to eat alone. It will definitely make a difference here. Serve it with whipped cream, vanilla ice cream, or any kind of ice cream your heart desires! Dessertsbaking recipe, chocolate cake recipe, chocolate lover dessert, decadent dessert, Easy Dessert Recipe, flourless chocolate cake, gluten-free baking, homemade cake, rich chocolate dessert, romantic dessert, simple chocolate cake, special occasion dessert

One-Pan Lemon-Garlic Chicken with Winter Vegetables January cooking should be warm, cozy, and forgiving. This is the kind of meal that makes your house smell amazing and your brain feel like it has its life together- without creating a humongous mess and a sink full of regrets. Why you’ll love this recipe - One pan - Minimal chopping - It works with whatever winter veg you’ve got (just chop things - Leftovers are actually good Bone-in (skin-on chicken thighs or breasts)Baby potatoes (or chopped Yukon golds)CarrotsRed onionGarlic (yes, a lot)Lemon (zest + juice)Olive oilSalt + pepperItalian seasoning or herbs de ProvenceOptional: a handful of kale added at the end Heat oven to 425.Toss chopped vegetables with olive oil, salt, pepper, and herbs. Spread on sheet pan. Make sure you chop vegetables approximately the same size.Nestle chicken into the veg. Pat chicken dry, season generously.Mix lemon juice + zest + minced garlic + olive oil. Drizzle over everything.Roast ~35–45 minutes until chicken is cooked through and veg is caramelized.Optional: toss kale onto the pan for the last 5 minutes.Finish with a squeeze of lemon. With crusty bread (the best) Over rice With a simple green salad Main Courses This is my favorite kind of weeknight dinner: low effort, high reward, and it makes January feel like a cozy choice, not like you're just grinding through.

  Super Easy Crustless Quiche 10 large eggs1-2 cups whole milk1 tsp salt1/4 tsp fresh ground black pepper1 cup chopped raw baby spinach1 cup shredded cheese (I like gruyere and cheddar)1 cup chopped bacon (ham, or sausage) Heat the oven and prepare your dish. Preheat the oven to 375°F. Lightly coat a 9×13-inch baking dish with cooking spray, oil, or butter. Prepare any mix-ins while the oven is heating.Whisk the eggs. Place 10 large eggs in a large bowl and whisk until fully beaten.Whisk in the milk, salt, and pepper. Add 2 cups whole milk, 1 teaspoon kosher salt, and 1/4 teaspoon black pepper. Whisk until frothy. This will make a softer, more custardy quiche, perfect for holiday mornings. If you’d prefer something with a bit more structure, reduce the milk to 1 or 1.5 cups.)Stir in the remaining ingredients.Bake for 45 minutes. Pour into the prepared baking dish and arrange the mix-ins in an even layer. Bake until puffed around the edges and a tester inserted in the center comes out clean, about 45 minutes. *You can endlessly change the mix-ins with different cheeses, different vegetables, herbs, or proteins. Breakfast