10 Healthy Make-Ahead Breakfast Recipes for Busy Mornings

A recipe round-up of 10 healthy make-ahead breakfast ideas that are perfect for people with busy schedules! Prioritize breakfast with these delicious recipes.

They don’t say breakfast is the most important meal of the day for nothing! As an RD, I am a big proponent of starting your day with a healthy breakfast. In order to optimize your breakfast, choose foods rich in fiber and protein, plus a little healthy fat, to start your day. Some healthy breakfast items include:

  • Whole grains and complex carbohydrates (fiber): oatmeal, quinoa, whole wheat bread or English muffin, sweet potatoes, fruit, high fiber cereal
  • Protein: yogurt, eggs, tofu, smoked salmon
  • Healthy fats: nuts, nut butter, avocado, cheese

Benefits of Eating Breakfast

Eating breakfast has several benefits. But, in order to reap those benefits, it’s important to eat a high quality breakfast with fiber, protein, and healthy fats.

  • Helps reduce appetite and may reduce energy intake throughout the day (1, 2)
  • Helps with weight maintenance (3)
  • Increases energy, because glycogen stores are replenished after fasting while sleeping
  • May reduce depressive mood and stress (4, 5)

10 Healthy Make-Ahead Breakfast Ideas

A busy schedule and lack of time are some of the most common barriers to eating a healthy breakfast. If that sounds like you, not to worry. You can prepare all of these recipes ahead of time! They are also packed with fiber, protein, and healthy fats, so they will give you energy and keep you full for hours. Just grab them and go in the morning!

1. Five-Minute Bircher Muesli

Bircher Muesli is the OG overnight oats recipe. This version includes chia seeds for extra fiber, and yogurt to boost the protein content.

Healthy make-ahead breakfast - Daisybeet

2. Carrot Cake Baked Oatmeal

A healthy twist on the most delicious cake! This carrot cake baked oatmeal tastes great warm or cold, and is easily packable in Tupperware to bring to the office.

Healthy make-ahead breakfasts - Daisybeet

3. Berry Banana Baked Oatmeal with Chocolate Chips

This is another favorite baked oatmeal recipe! This version has fresh berries, banana, and chocolate chips. Because a little chocolate for breakfast is the best way to start the day.

Healthy make-ahead breakfasts - Daisybeet

4. Almond Butter Sweet Potato Muffins with Chocolate Chips

These muffins have plenty of good-for-you ingredients, like almond butter, sweet potato, and whole grain spelt flour. They are more filling than traditional muffins, and won’t spike your blood sugar like baked goods made with refined flour.

Healthy make-ahead breakfasts - Daisybeet

5. Veggie Packed Freezer Breakfast Sandwiches

No worries if you are a savory breakfast person – you can easily prepare egg sandwiches ahead of time! This version by Budget Bytes is packed with veggies. Just pop it in the microwave to heat and eat.

Budget Bytes Egg Sandwich - Healthy Make-Ahead Breakfast Roundup

6. Strawberry Banana Overnight Oats

Overnight oatmeal is a super affordable and filling breakfast option with endless flavor possibilities. The Almond Eater used the classic strawberry banana combination in this version! There is fiber from the oatmeal/fruit and protein from the yogurt in this recipe.

The Almond Eater Overnight Oats - Healthy Make-Ahead Breakfast Roundup

7. Banana Cream Pie Chia Pudding

This banana cream pie chia pudding by Choosing Chia looks so dreamy! Chia seeds contain fiber, plant-based protein, and omega-3 fatty acids, making them a nutrition powerhouse.

Choosing Chia Banana Cream Pie Chia Pudding - Healthy Make-Ahead Breakfast Roundup

8. Pumpkin Oatmeal Breakfast Bars

These pumpkin oatmeal bars by Shuangy’s Kitchen Sink look like such a treat for breakfast! You can store them in the fridge or freezer, and eat them warmed up or room temperature.

Shuangy's Kitchen Sink Pumpkin Oatmeal Breakfast Bars

9. Veggie Quinoa Egg Muffins

This unique egg muffin recipe by Savor the Best includes quinoa! These muffin are loaded with protein, whole grains, and veggies. Store them in the fridge or freezer if you want to save them for longer.

Savor the Best Veggie Quinoa Egg Muffins

10. Freezer Vegan Breakfast Burrito

This breakfast burrito is completely vegan, because Emilie Eats uses tofu in place of eggs! Tofu is a great source of plant-based protein, and is a good substitute for scrambled eggs. You can defrost these burritos in the oven while you get ready for the day, or pop them in the microwave.

Emilie Eats Vegan Breakfast Burrito

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6 Ways to Add More Vegetables to Your Diet (That Don’t Involve Salad)

We all know it’s important to eat more vegetables. Read on for easy and creative ways to add more vegetables to your diet!

If there is one thing health professionals all agree on, it is to eat more vegetables. Vegetables are nutritional powerhouses loaded with important vitamins, minerals, and fiber. Increasing vegetable consumption works for jut about any health and nutrition goal. In fact, I tell my clients to load up half their plate with vegetables at every meal!

Why you should add more vegetables to your diet

Vegetable consumption is super important for good health.Vegetables are high in vitamins, minerals, antioxidants, and fiber – all nutrients that support our health. The current US vegetable intake guidelines recommend 2-3 cups of vegetables per day (1). But, many healthcare experts would agree that when it comes to vegetables, more is.

Several studies show higher vegetable consumption is linked to lower risk of diseases including heart disease, hypertension, and certain cancers (2, 3, 4, 5, 6). Here are some reasons why you should add more vegetables to your diet:

  • Reduce your risk of heart disease and stroke
  • Help reduce high blood pressure
  • May reduce the risk of certain cancers, including breast cancer
  • Helps with weight management and weight loss, when vegetables replace other refined carbohydrates in the diet (7)
  • Improve GI health, thanks to fiber. Insoluble fiber adds bulk to stool, and soluble fiber can help lower cholesterol. Soluble fiber is also a prebiotic, so it feeds the good bacteria in our microbiome.

With all those benefits, you really can’t go wrong with loading your plate up with more vegetables! Salads are wonderful, but I understand the desire to consume vegetables in other ways. Here are six easy and delicious ways to add more vegetables to your diet – no salads involved.

1. Add vegetables to an omelet or frittata

Eggs + veggies = a match made in heaven. This makes for a super filling meal, thanks to the protein from the eggs and fiber from the veggies. I love adding spinach, mushrooms, and tomatoes to my eggs! Check out the recipe for this Vegetable Frittata with Sweet Potato Crust for some inspiration.

Add more vegetables to your diet - Daisybeet

2. Spiralize vegetables into noodles

You can turn pretty much any vegetable into vegetable noodles (or zoodles) using a spiralizer. Next pasta night, try replacing half your spaghetti with zucchini noodles.

Add more vegetables to your diet - Daisybeet

3. Make a green smoothie

Add a few handfuls of spinach to your morning smoothie – I promise you won’t taste it! You can also add frozen cauliflower to smoothies without a noticeable taste change, because it has such a mild flavor. Check out this delicious green smoothie recipe from Pinch of Yum.

Add more vegetables to your diet - Daisybeet

4. Make stuffed bell peppers

Cooking stuffed bell peppers is an easy way to increase vegetable consumption. One bell pepper equals about one serving! To really maximize your intake, add more vegetables to the filling, such as spinach, onions, or mushrooms.

Add more vegetables to your diet - Daisybeet

5. Use riced cauliflower in your meals

Just like zucchini can transform into zoodles, cauliflower is a good substitute for grains when it is “riced”. Try replacing half your grains with riced cauliflower if you want an extra boost of veggies on your plate. This cauliflower fried rice recipe is one of my favorites!

Add more vegetables to your diet - Daisybeet

6. Top pizza with vegetables

Because what’s a life without pizza? Opt for veggie toppings next time you order pizza. Some of my favorites are spinach, broccoli, and onions. Or, try this amazing looking roasted mushroom and kale pizza from Half Baked Harvest!

Add more vegetables to your diet - Daisybeet

Let me know if you love this post by leaving a comment below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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Disclosure: Some of the links in this post are affiliate links, which help keep Daisybeet running. I truly love all the brands I link to, and use them frequently in my daily life!


Detox Nutrition Myths, Busted

What’s the deal with detoxing? Does it really work? Read on to separate detox nutrition myths from the facts!

Detox nutrition myths busted - Daisybeet

We’ve all seen and heard about detox diets, teas, and nutrition trends. Celebrities endorse detox products all the time, and it can be tempting to buy into the miracle results they seem to produce. But, just like all things nutrition, the facts are a bit more complicated than what meets the eye.

Today, I’m breaking down three detox nutrition myths that are popular today. Read on to get the facts about juice cleanses, detox teas, and water fasting for detox!

Myth #1: I can do a juice cleanse to detox my body after eating like crap.

Detox nutrition myth - juice cleanse

Juice cleanses are one of the most popular experiences related to detox culture. A juice cleanse is a type of detox diet where someone consumes only fruit and vegetable juices without eating solid foods, for a temporary period of days to weeks. Some of the main reasons people go on a juice cleanse are to lose weight, eliminate toxins, reduce inflammation, and detoxify the body.

But how does detoxifying the body actually work? Do we need to eliminate solid foods to do so? The resounding answer is no. Our bodies are extremely efficient at detoxifying themselves. The liver and kidneys are extraordinary organs that remove toxins from our bodies.

How the liver and kidneys detoxify the body

  • First, the liver prevents toxins from entering the bloodstream. Detoxifying alcohol, waste products, drugs, and other toxins is actually one of the major functions of the liver (1).
  • The kidneys are constantly filtering our blood. They eliminate toxins when we urinate. The kidneys eliminate drugs and waste products formed in the body (2).

Juice cleanse drinks may contain high amounts of vitamins and minerals, but they unfortunately do not boost they body’s ability to naturally detoxify itself. Furthermore, juice cleanses often lack other important nutrients including fiber, protein, calcium, and healthy fats. In order to keep our bodies functioning optimally, we need to have a balanced diet from all food groups!

Supporting liver and kidney health

The good news is, we can do a lot to protect our liver and kidneys, so they can continue to do their job detoxifying our bodies. We want to keep our blood pressure, cholesterol, and blood sugar levels in check, because these health issues may contribute to poor liver or kidney function (3). Here are some foods to include in your diet to support your liver and kidneys:

  • Blueberries
  • Cranberries
  • Cruciferous vegetables
  • Fatty fish like salmon
  • Nuts
  • Extra virgin olive oil

Myth #2: Detox teas can help me lose weight and get rid of toxins and bloat.

Detox nutrition myths - Detox teas

Detox teas are a little newer to the scene than juice cleanses, and have several celebrity endorsers. Detox teas are herbal teas that claim to detoxify the body. Many are used in the hopes of producing weight loss, laxative effects, or liver cleansing. They commonly contain ingredients like ginger, dandelion root, milk thistle, and turmeric.

Detox teas differ from juice cleanses because they are used in addition to solid food. You don’t abstain from eating, you just drink several servings of detox tea throughout the day for the effects.

Detox teas may lead to weight loss, but it’s not because your body is detoxifying itself and eliminating toxins causing you to retain weight. Many of these teas contain laxative ingredients like senna and cascara. So, you’re probably not properly absorbing the food you are eating and going to the bathroom a lot more than usual.

Health benefits of tea

Detox teas are not a miracle product that will produce weight loss, better health, and whole body detox. But, I encourage you to include tea in your diet for several health benefits!

  • Tea (and coffee) support liver and kidney health, because they are both high in antioxidants. Keep your liver and kidneys in tip top shape to ensure your body is detoxifying efficiently.
  • The antioxidants in tea are also linked reduced incidence of heart attack, as well as lowering bad LDL cholesterol and triglycerides, and raising good HDL cholesterol (4).
  • Several herbal teas contain anti-inflammatory properties, especially if they contain ingredients like ginger, turmeric, hibiscus, and rooibos.

Myth #3: Water fasting can completely clean out and detox my system.

Water fasting has been around for centuries, but is a relatively new trend in the wellness world. During water fasting, you abstain from eating or drinking anything but water for a period of time. Water fasts usually last five to 40 days. There are water fasting centers you can go to complete a water fast under medical supervision.

Some limited research has shown water fasting can promote weight loss and reduced blood pressure (5). It also may reduce oxidative stress. It may stimulate autophagy, a process by which the body breaks down and recycles old cells. But, prolonged water fasting is an extreme and unnecessary measure that can be dangerous.

Negative effects of water fasting

Water fasting may negatively impact the kidneys (6). Water fasting can cause fainting from a sudden drop in blood pressure. You are also at risk of lean muscle loss, which is the metabolically active tissue in our bodies. It also may cause heartburn, because your stomach continues to produce acid even in the absence of food (7). Prolonged fasting also negatively impacts our metabolism, because our body becomes extremely efficient at holding on to calories.

In lieu of water fasting, make healthy changes to your diet! Include plenty of fruits, vegetables, whole grains, and lean proteins to fuel your cells. Avoid excess processed foods, added sugars, and alcohol, which all provide few nutrients for our bodies to use.

If you liked this detox nutrition myths posts, you might also like the others in this series:

Let me know if you love this post by leaving a comment below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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Nutrition Myths, Busted: The Protein Edition

Today, I’m breaking down four nutrition myths in regards to all things protein! Read on to learn what the science has to say on plant-based protein, soy, and protein supplements.

Nutrition is a relatively new and emerging science. There is a ton of fresh information out there regarding nutrition, food, and wellness. There are also many people who deem themselves “experts” in this space who love to give advice on what you should be eating. Because of this, it can be overwhelming and confusing to dig through information to find answers to your nutrition questions. Lucky for you, that’s my job as a registered dietitian!

In the very first post of my Nutrition Myths series, I’m delving into myths surrounding all things protein. Raise your hand if you’ve heard any of these statements: Plant-based diets don’t provide enough protein. You need protein supplements after a workout. Soy protein may cause breast cancer. Collagen supplementation will improve your hair, skin, and nails. As an RD, I know I’ve heard my fair share, plus many more like them. Let’s get into the nitty gritty of these four myths, and break down the facts.

#1 – Plant-based diets don’t provide enough protein.

Greek Quinoa Salad/Plant Based Protein - nutrition myths

A balanced, well-planned vegan or vegetarian diet absolutely can provide enough protein. The key here is balanced. If you follow a plant-based diet, make sure to include plenty of plant-based protein sources in your meals and snacks daily! Some of my favorites include quinoa, legumes, and tofu.

Protein needs do vary individually, based on many factors including age, activity level, and preexisting health conditions. That said, many of us get more than enough protein each day without even trying! In general, an adequate amount of protein is 0.8-1.2 grams per kilogram of bodyweight per day. For a 130 pound woman, that equates to 47-71 grams of protein per day. A vegan could easily hit this range by eating 1 cup of beans, 1 cup of lentils, 1 cup of quinoa, and 1 cup of tofu in a day!

Verdict: A well-planned, balanced plant-based diet provides enough protein from food sources, including legumes, beans, nuts, and soy products.

#2 – You need protein supplements after you work out.

protein powders - nutrition myths

I’m not the only one who has seen people waltzing around the gym with their shaker bottle filled with a protein drink. Protein supplements come in all different varieties these days. There’s whey protein and casein protein from milk, as well as many vegan varieties from peas, hemp, rice, and soy.

But, are these protein supplements necessary after a workout, or any time, for that matter? For a majority of people who work out regularly, the answer is no. While you should be eating a meal or snack that contains protein within an hour of exercising, choose food first before supplements to refuel. One cup of Greek yogurt, a two-egg omelet, or a 3 oz of salmon are all perfect options, as they provide 15 grams or more or protein!

Verdict: There is no need to take protein supplements for the average person who works out up to an hour a day. Protein rich foods provide enough high quality protein to support muscle repair and growth.

#3 – Soy protein heightens breast cancer risk.

Edamame - Nutrition Myths

Soy is one of the most controversial foods of our time. Soy foods include tofu, tempeh, edamame, and soy protein isolate. It is low in saturated fat, contains fiber, protein, and important nutrients like calcium, iron, and potassium. Soy also contains phytochemical compounds, called isoflavones.

Soy isoflavones are phytoestrogens, which means they have a very similar structure to the hormone estrogen that our bodies produce. The skepticism revolving soy protein is largely due to these compounds and their potential effect on the body as promoting hormonal cancers, especially breast cancer. In the past, we thought that soy isoflavones bind to estrogen receptors in the same way as the estrogen hormone. We now know that they bind differently, and have different functions than estrogen (1).

The research has shown that soy consumption does not increase risk of breast cancer. Lifelong soy consumption may in fact lower the risk of breast cancer! Studies that looked at Asian women who eat soy throughout their lives have found this connection (2).

While moderate amounts of soy foods in the diet have no effect of breast cancer risk (and may decrease risk), the same cannot be said for soy protein supplements. These supplements are much higher in isoflavones than tofu, tempeh, or edamame. Right now, there is not enough research to show whether these supplements have any effect on breast cancer risk. For now, I recommend taking them in moderation, like all things in our diets.

Verdict: Moderate consumption of soy foods are safe and may actually help reduce breast cancer risk in certain populations.

#4 – Collagen supplementation will improve your hair, skin, and nails.

Collagen protein powder - nutrition myths

Collagen is one of the trendiest food products on the market these days. It’s touted for improving nail strength, hair length, reducing wrinkles, and eliminating joint pain. But what is it? Collagen is connective body tissue protein – think bones, skin. tendons and ligaments. It’s the most abundant protein in the body, making up about 30%. The collagen supplements we ingest are made from cooking the tendons, ligaments, skin, and bones of animals, then drying them into a powder form (3).

Why Collagen?

Collagen contains 19 amino acids, which are the building blocks of protein. In particular, collagen includes glycine, proline, and hydroxyproline. It is difficult to obtain the amino acid hydroxyproline from other protein sources. The thought is that collagen supplements, which contain hard-to-get hydroxyproline, will lead to higher endogenous collagen production. Increased collagen production is thought to improve hair, skin, and nails, as well as joint pain.

How it all Breaks Down

Unfortunately, we don’t get to choose what the amino acids do in our bodies. When we take a collagen supplement, the protein is broken down into single amino acids (or very small chains) when it is digested and absorbed. The individual amino acids may not be used for collagen production at all! Just like “spot training” doesn’t work to tone specific areas of your body, the body will prioritize where the amino acids are needed. We cannot alter this process by taking collagen supplements.

While some studies have shown beneficial results of collagen supplements on skin health and joint pain (4, 5, 6), there are no long term studies to support these results. It’s also important to note that many of the current studies have limitations, such as small sample size. Also, be sure to look at who is funding the studies you read – they are often funded by the collagen industry, which poses a conflict of interest.

Verdict: There is not enough research to show collagen supplements support endogenous collagen production, and the amino acids from collagen supplements will be used as the body needs.

I hope you guys loved reading this post about protein nutrition myths! I would love to hear what myths are on your mind, so I can break them down in another Nutrition Myths post in the future.

Let me know if you love this Nutrition Myths post by leaving a comment below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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Disclosure: Some of the links in this post are affiliate links, which help keep Daisybeet running. I truly love all the brands I link to, and use them frequently in my daily life!


10 Easy Product Swaps and Tips for a More Sustainable Kitchen

Looking to make your home more eco-friendly? I’m sharing 10 easy tips to make your kitchen more sustainable that have worked for me!

Sustainable Kitchen

Creating a more sustainable home is one way you can reduce your carbon footprint. Since moving to Boston, I’ve made a conscious effort to live my life in a more eco-friendly way. Since I spend a lot of time in the kitchen, this was the obvious place to start for me!

Read on to learn about some easy product swaps and tips to get you started building a more sustainable kitchen!

1. Buy in Bulk

Sustainable Kitchen - Buy in Bulk

Whenever I need grains, nuts, dried fruit, or seeds for a recipe, I head to the bulk bins first. Many large grocery stores like Whole Foods and Wegman’s have extensive bulk sections for you to take advantage of. Bring a reusable container or bags to fill up. You’ll also save money by shopping the bulk section, because you can get only the amount of food you need!

2. Reusable Shoppers

Reusable Shopper - Sustainable Kitchen

One of the easiest ways to make your grocery shopping trips and kitchen more sustainable is to use reusable shopping bags. While paper bags may seem greener than plastic bags, they still have a big impact on the environment. Paper bag manufacturing takes up four times more water than that of plastic bags, and the paper used to make them is often not recycled. And because they’re heavier, paper bags use more resources to transport them (1).

You don’t even necessarily need to purchase reusable shoppers. Stores like Lululemon and Athleta give them out to hold your purchases. I use these all the time when I grocery shop, and they hold up well for months and months. Keep your reusable shoppers by the door or in your car, so you never forget them.

3. Reusable Mesh Produce Bags

Reusable Mesh Bags - Sustainable Kitchen

There is really no need to stick your produce in those thin plastic produce bags you find in rolls all over the produce section. But, I totally understand the desire to keep apples with apples and oranges with oranges. Enter reusable mesh produce bags! There are tons of brands available on Amazon, but these are the ones I use and love because they are a bit thicker. If they get a little dirty, I just throw them in the wash!

I also use these bags for things besides produce. They’re good for travel to hold toiletries, as a mini dirty laundry bag, or to hold sweaty clothing after the gym.

4. Stasher Bags

Stasher bags

I love my little collection of Stasher bags! These silicone pouches completely erased the need for plastic baggies in my kitchen. Stasher bags are durable, leak-proof, and see through, so you know exactly what you are storing. And can we talk about all the gorgeous color options they have? They’re perfect for half-used produce, snacks, and just about anything you’d use a Ziploc baggie for.

We have four or five original sized bags and 3 snack sized bags, and that is the perfect amount for our family of two. They’re also great to hold non-food items, like makeup!

5. Beeswax Wraps

Beeswax Wraps

Beeswax wraps are my second-favorite sustainable swap for food storage. They are cotton sheets coated with beeswax, which makes them pliable and easy to wrap around bowls, fruit, cheese, etc. I love to use these for more awkward-shaped items, like half of a cut melon, or something that wouldn’t fit in my Stasher bags. They’re a great alternative to plastic wrap!

6. Various Sizes Glass Jars/Storage Containers

Glass Jars

Glass containers are my favorite for storing extra dry goods. Off the top of my head, I know I have glass jars filled with leftover nuts, chia seeds, cacao powder, oats, and lentils in my kitchen right now! I prefer glass containers because they don’t hold on to odors as much as plastic Tupperware.

If you don’t have glass containers, Ball Mason jars and Weck jars are both wonderful! I also have lots of repurposed glass containers from things like peanut butter or tomato sauce that I just clean and hold onto.

7. Cloth Napkins

Cloth Napkins

This is one of my newer practices, but it’s been a super simple swap. Instead of using paper napkins with meals, I’ve been grabbing a cloth napkin or clean tea towel. Unless I spill something major, I’ll even just use the same napkin for 3-4 meals before tossing it in the laundry hamper. Stock up on a few pretty sets, so you’ll always have a clean one on hand! I love these simple linen blend ones.

8. Metal/Bamboo Straws

Bamboo Straw

You need a reusable straw for all those iced matchas or smoothies you’re making this summer! We all know paper straws suck, and they are definitely not the answer. I love these metal straws, especially in gold! I also recently got a few beautiful bamboo straws, and I think they are PERFECT for thick smoothies because they are a bit wider.

9. Reusable Cleaning Sponges

Amala cleaning sponges

I love these reusable cleaning sponges as a replacement for paper towels! They’re super sturdy and durable. When they are dirty, just toss them in the laundry to be washed. They are biodegradable, vegan, and can be washed and reused over 100 times!

10. Reduce Food Waste

Pickled Veggies

One of the simplest ways to create a more sustainable kitchen is to reduce food waste! Many of us aren’t fully aware of how much food we are wasting on a regular basis. In the United States, it’s estimated that 30-40 percent of the food supply goes to waste (2). Tossing out those less than prime berries, making something new for dinner when you have leftovers, or not using the whole vegetable are all culprits.

Some easy ways to reduce food waste are:

  • Eat your leftovers for lunch the next day
  • Cook using the whole vegetable. Roast up broccoli stalks, make pesto from carrot tops, braise beet greens…the possibilities are endless!
  • Pickle leftover vegetables. See instructions here for my favorite way to quick pickle vegetables!
  • Make a big batch of soup with wilting vegetables
  • Make berry chia jam with berries that are soft and mushy

Let me know if you love this post by leaving a comment below, and check out Instagram and Pinterest for more healthy lifestyle inspiration.

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Disclosure: Some of the links in this post are affiliate links, which help keep Daisybeet running. I truly love all the brands I link to, and use them frequently in my daily life!