Friday, December 28, 2018

Oregano oil minimizes cold and flu symptoms

According to the U.S. Centers for Disease Control and Prevention (CDC), the typical adult will catch the common cold about 2 to 3 times per year.  For kids, the average frequency is even higher.
Yet, we know this is happening – all too often – simply due to a lack of information about how to naturally prevent (and treat) bacterial and viral infections.
For example, a natural remedy – oregano oil – has been scientifically shown to alleviate cold and flu symptoms.  And, what makes this news even more exciting, this natural substance can even help you prevent a cold in the first place.

Oregano oil minimizes the risk of cold and flu symptoms, while boosting immune health

In a world of drug-resistant superbugs, plenty of research has been done on natural solutions for common ailments.
Oregano oil – which is the rendered essential oil from the oregano plant – is an effective anti-microbial, antibacterial, and antiviral agent, especially when used in combination with other essential oils, including cinnamon and clove.
A 2011 study published in the journal Evidence-Based Complementary and Alternative Medicine found that people with an upper respiratory infection who used a throat spray containing oregano oil had fewer cold symptoms (including hoarseness, sore throat, and coughing) within 20 minutes after treatment.
Editor’s note: I personally use the throat spray – linked in this article (above) – and love the results.

The best ways to use oregano oil

It appears that when used in addition to a healthy lifestyle – including proper hand hygiene, adequate hydration and a healthy diet that’s free of pro-inflammatory sugars or processed grains – oregano oil provides extra protection against seasonal sickness and boost your immune health.
It can also alleviate your symptoms naturally if you do catch the cold or flu.
Be sure to look for a high quality oregano oil supplement (such as wild P73 oregano oil, which stands for “polyphenol 73%” and indicates a medicinal grade quality). To use, mix 3 to 10 drops of oregano oil in a tablespoon of water, swish it around your mouth for 30 seconds, then swallow.
Repeat this process 1 to 3 times, up to 3 to 4 times per day.  Additionally, oregano oil can also be mixed with olive oil or coconut oil and rubbed onto the chest for respiratory relief.
A word of caution: Be sure to talk to your integrative pediatrician before giving oregano oil to your kids, and don’t use it yourself if you have a bleeding disorder or take medications that alter your blood’s clotting ability.
When in doubt, always start with a small dose and work up slowly.

6 additional natural remedies for staying healthy this cold and flu season

In addition to oregano oil, you can try a few other natural remedy techniques this cold and flu season to protect yourself and/or ease symptoms, including these six research-backed solutions:
  1. N-acetyl L-cysteine (or NAC)
  2. Probiotics (to boost gut health)
  3. Ginger (to reduce nausea and body aches)
  4. Herbal tea with raw honey
  5. Olive leaf extract
  6. Plus, be sure to drink enough clean water – to stay well hydrated

Wednesday, December 26, 2018

Cucumber Salad Recipe with Tomato and Onion



  • 1 cucumber, quartered
  • 12 kumato tomatoes, sliced in half
  • ½ red onion, chopped
  • 2–3 green onions, chopped
  • a chiffonade of 8 basil leaves
  • Dressing:
  • 2–3 tablespoons apple cider vinegar
  • 2–3 tablespoons olive oil
  • ¼ teaspoon himilayan pink salt
  • ¼ teaspoon pepper


  1. Mix the dressing together in a small bowl and set aside.
  2. In a medium bowl, mix together the salad ingredients.
  3. Drizzle on the dressing, mix together thoroughly and serve.
When it comes to salad, you have to keep it interesting. A boring, flavorless salad isn’t going to be satisfying, which will leave you looking for more food shortly after. That’s why I like to experiment with using different ingredients in my salads, and that’s exactly what I did for this flavorful cucumber salad recipe.
Not only is this recipe a great summer salad alternative, but it’s also completely gluten-free, Paleo and vegan and vegetarian-friendly, too. Cucumber is naturally cooling, so eating this salad or other cucumber recipes in the hot summer months is a great way to prevent dehydration and overeating, while promoting detoxification and healthy digestion.

Tuesday, December 25, 2018

The Health Benefits of Darjeeling Tea

6 Darjeeling Tea Health Benefits

Darjeeling tea may offer health benefits that may improve your body's health and overall well-being:6
1. Provides antioxidant capabilities — Darjeeling tea contains two complex antioxidants called theaflavins and thearubigins. These antioxidants help neutralize harmful free radicals, and potentially reduce free radical damage that can target cell membranes and DNA, and raise your risk for chronic illness.
2. May help maintain cardiovascular health — Results from a 2014 PLOS One study revealed that consumption of four to five cups of black tea daily may assist in reducing blood pressure levels and cardiovascular disease risk.7
3. May help reduce risk of obesity and promote weight loss — Drinking black tea may promote development of microbial metabolites that may assist in regulating energy metabolism. The tea may also promote weight loss and lower obesity risk.
4. May help improve gut health — Research indicated that black tea may stimulate the proliferation of various good gut bacteria8 and lessen the risk for bacterial infection.9
5. May help address gastric ulcers — A 2014 Journal of Natural Medicines study highlighted that L-theanine, an amino acid in Darjeeling tea, possessed protective effects toward an NSAID-induced gastric ulcer.10
6. May help lower diabetes risk — Various studies confirmed that consumption of black tea (which Darjeeling tea falls under) resulted in a decreased diabetes risk.

Is There Caffeine in Darjeeling Tea?

Yes there is, just like a cup of coffee. There are roughly 50 milligrams of caffeine in darjeeling tea, although this amount may vary depending on the strength of the tea.14 However, remember that there are consequences linked to consuming excess amounts of caffeine (more on this to come later).

Learn How to Brew and Serve Darjeeling Tea

Harvesting of Darjeeling tea leaves runs from mid-March through November. Darjeeling leaves are freshly plucked, withered overnight, rolled and fermented or oxidized before being fired. The tea bushes progress through four seasons called "flushes," with each flush offering a distinct flavor: first flush, second flush (summer), monsoon flush and autumn flush.
As such, Darjeeling tea is often sold not only by single estate, but also by flush.15 Darjeeling tea may also be classified according to the size of the leaves, namely:16
  • Whole Leaf Darjeeling Tea — Super Fine Tippy Golden Flowery Orange Pekoe (SFTGFOP) and Fine Tippy Golden Flowery Orange Pekoe (FTGFOP)
  • Broken Leaf — Fine Tippy Golden Broken Orange Pekoe (FTGBOP), Tippy Golden Broken Orange Pekoe (TGBOP), Flowery Broken Orange Pekoe (FBOP) and Broken Orange Pekoe (BOP)
  • Fannings — Golden Flowery Orange Fannings (GFOF) and Golden Orange Fannings (GOF)
  • Dust (D) — Generally used in traditional teabags, but isn't the best quality
To brew your own cup of Darjeeling tea at home, grab some tea leaves and follow this recipe: 

8 ounces high-quality filtered water
Darjeeling tea leaves

1. Heat your water to a boil, or just below a boil. You can inspect how oxidized your tea is first, Reduce the heat more for darker teas, and lower, to around 185 degrees Fahrenheit, for less-oxidized or earlier-season teas.
2. Preheat the vessel or kettle and rinse with a little hot water. Add a tablespoon of Darjeeling tea leaves per 8 ounces of water.
3. Steep the tea for three to five minutes depending on your taste. Try tasting it to check if you are satisfied with the flavor.

  You can add grass fed milk or sweeteners like raw honey, stevia or Luo Han to taste. While Darjeeling tea is best without milk, some people prefer drinking milk with the tea, and especially when tasting Autumn flush.18 Just remember that dairy may diminish the potency of some of the antioxidants in the tea.

How to Store Darjeeling Tea

In order to prolong the shelf life of your Darjeeling tea, take note of these reminders:19
  • Store in an airtight container — This helps make the tea last longer, maintains the optimal moisture content of the tea leaves, inhibits dust contamination and prevents spoilage by exposure to excess moisture caused by oxygen and other elements in the air.
  • Keep Darjeeling tea away from direct sunlight and warm temperatures — Increased exposure to heat sources may affect the tea chemically and physically. This can give the tea a more bitter flavor or degrade its flavor. Place the tea in a cool and dark cupboard or drawer, and ensure that this spot isn't close to the oven, grill or any appliance that emits heat.
  • Avoid mixing with any strong odors — Tea is susceptible to contamination when exposed to foods that emit strong odors such as cheese, garlic, onions and spices. Tea leaves are porous, and once they absorb odors, the flavor can be affected.
  • Separate your blends — It's highly recommended to not keep one type of tea close to another, especially those with strong flavors. Storing the leaves in a sealed container can inhibit cross-contamination. Plus, clearly label your jars so you do not mistakenly combine tea blends.
Caffeine present in Darjeeling tea can cause side efects

Thursday, December 20, 2018

What Are Prebiotics?

By now, most people are well-aware that foods rich in dietary fiber and the benefits of  probiotics offers a long list of benefits and are absolutely essential to overall health. Nonetheless, prebiotic foods are still largely under-appreciated and often lacking in the typical American diet. Unfortunately, this can result in serious issues like indigestion, inflammation, impaired immunity, weight gain and an increased risk for many chronic conditions.
While probiotic foods play a key role in gut health and overall well-being, prebiotics help “feed” the probiotics to bump up the health benefits even more. By pairing both together with a nutritious diet and healthy lifestyle, you can amplify the incredible health-promoting properties of these powerful ingredients.

 But what are prebiotics

By definition, prebiotics are a type of non-digestible fiber compound. Just like other high-fiber foods, prebiotic compounds pass through the upper part of the gastrointestinal tract and remain undigested because the human body can’t fully break them down. Once they pass through the small intestine, they reach the colon, where they’re fermented by the gut microflora. (1)
Prebiotics are best known as a type of dietary fiber called “oligosaccharides.” Today, when researchers refer to “fiber,” they’re speaking about not just one substance, but a whole group of different chemical compounds found in foods, including fructo-oligosaccharides, other oligosaccharides (prebiotics), inulin and polysaccharides.
Originally, prebiotics weren’t classified as prebiotic fiber compounds, but recent research has shown us that these compounds behave the same way as other forms of fiber. Today, prebiotic carbohydrates that have been evaluated in humans largely consist of fructans and galactans, both of which are fermented by anaerobic bacteria in the large intestine. (2)

Prebiotics vs. Probiotics vs. Postbiotics

So what’s the difference between prebiotics, probiotics and postbiotics and how they can each affect health?
Prebiotics are substances that are fermented by the beneficial bacteria in the gut and used as a source of fuel to help enhance gut flora health. Probiotics, on the other hand, are live microorganisms that can confer health benefits to the host ranging from improved immunity to better brain function. (3) Postbiotics, meanwhile, are the byproducts of bacterial fermentation in the colon.
To break down all the scientific jargon and put it simply, prebiotics “feed” the probiotics, or beneficial bacteria in your gut, and end up producing a byproduct called postbiotics. All three boast an extensive array of health benefits and work together to boost both digestive and overall health.

How Prebiotics Work Together with Probiotics to Improve Health

While probiotic benefits have become more widely known in recent years, especially with the growing popularity of fermented foods like sauerkraut, kombucha and kimchi, prebiotics still remain under the radar. All types of fiber that we get from eating whole, plant foods play a major role in nutrient absorption, gut and digestive health. Prebiotics, together with probiotics, open the door for heightened levels of health in general, so nearly everyone can afford to include them in their diets more often.
As prebiotics make their way through the stomach without being broken down by either gastric acids or digestive enzymes, they bring about positive changes in the digestive tract and organs. Essentially, prebiotic compounds become nutrient sources, or “fuel,” for the beneficial bacteria housed within your gut.
Prebiotics work together with probiotics (selectively fermented ingredients that produce gut-friendly bacteria) to allow specific changes to take place, both in the composition and activity of the gastrointestinal system. They play a fundamental role in preserving health by maintaining balance and diversity of intestinal bacteria, especially by increasing the presence of “good bacteria,” such as Lactobacilli and Bifidobacteria. (2)
Because the health of our gut is closely tied to many other bodily functions, prebiotics and probiotics together are important for battling inflammation and lowering overall disease risk.
Upping your intake of prebiotics has been linked to a long list of powerful benefits, including (4):
    • lower risk for cardiovascular disease
    • healthier cholesterol levels
    • better gut health
    • improved digestion
    • lower stress response
    • better hormonal balance
    • higher immune function
    • lower risk for obesity and weight gain
    • lower inflammation and autoimmune reactions

    Benefits of Prebiotics

  • Better Gut Health and Improved Digestion
  • Enhanced Immune Function
  • Lower Inflammation
  • Reduced Risk of Heart Disease
  • Aids in Weight Loss
  • Protects Bone Health
  • Regulates Hormone Levels and Mood

1. Better Gut Health and Improved Digestion

Prebiotics work to stimulate the growth of beneficial bacteria (often called “probiotics”) that colonize our gut microflora. Since they act like food for probiotics, prebiotic compounds help balance harmful bacteria and toxins living in the digestive tract, which has numerous health implications, including improving digestion. Research has shown that higher intakes of prebiotics foods can increase numerous probiotic microorganisms, including Lactobacillus rhamnosus GG, L. reuteri, bifidobacteria, and certain strains of L. casei or the L. acidophilus-group. (5)
The beneficial bacteria in your gut uses the indigestible fiber content from the foods that you eat as a source for their own survival. As your gut bacteria metabolize otherwise non-digestible fibers from foods, they produce short-chain fatty acids, which are compounds that boast a wide range of benefits.
One of these beneficial fatty acids is called butyric acid, which improves the health of the intestinal lining. Short-chain fatty acids also help regulate electrolyte levels in the body to promote proper digestion, support regularity, and relieve digestive issues like diarrhea and constipation. (6, 7)
Changes in the gut microbiota composition are classically considered as one of the many factors involved in the development of either inflammatory bowel disease or irritable bowel syndrome. A 2012 report published in The Journal of Nutrition reported that prebiotics, along with probiotics, can help treat many digestive problems, including (8):
  • diarrhea (especially after taking antibiotics)
  • certain intestinal infections and chronic disorders like Crohn’s disease and ulcerative colitis
  • symptoms of irritable bowel syndrome (IBS)
  • inflammatory bowel disease
  • leaky gut

2. Enhanced Immune Function

Many human studies have demonstrated that consuming prebiotic-containing food products can result in significant changes in the composition of the gut microbiome that help improve immunity. (9) This “prebiotic effect” has been associated with improvements in biomarkers and activities of the immune system, including reduced levels of certain cancer-promoting enzymes and bacterial metabolites in the gut. (10)
According to a report in The British Journal of Nutrition, prebiotics can help improve poop frequency and consistency, reduce the risk of gastroenteritis and infections, enhance overall health and decrease the incidence allergy symptoms. (9) Prebiotics and probiotics also help boost immunity by improving nutrient absorption and lowering the pH in the gut to block the growth of potential pathogens and harmful bacteria.
Prebiotics may help enhance immunity by providing fuel for your gut bacteria. This could be beneficial in the treatment of a wide range of conditions, including viral infections, allergies, eczema and intestinal disorders. (11) Plus, some studies have even reported a reduction in the incidence of tumors and cancer cells after eating foods with a prebiotic effect. (9)

3. Lower Inflammation

Prebiotics can help lower inflammation, which is believed to be one of the root causes of many chronic diseases, including our nation’s No. 1 killer: heart disease. (12) In fact, people consuming more prebiotics and fiber tend to have healthier cholesterol levels and lower risk markers for cardiovascular diseases. (13)
Inflammation is also thought to contribute to many other chronic conditions as well, including diabetes, cancer and even obesity. Interestingly enough, it’s believed that prebiotics and probiotics contribute to improvements in metabolic processes that are tied to both obesity and type 2 diabetes. (14) Research also shows that a healthier gut environment can turn off autoimmune reactions, help the body metabolize nutrients more efficiently and modulate immune functions that control how and where the body stores fats (including in the arteries). (15)

4. Reduced Risk of Heart Disease

Consuming foods high in prebiotics can reduce glycation, which increases free radicals, triggers inflammation and lowers insulin resistance, all of which can contribute to heart disease. (16)
Prebiotics have cholesterol-lowering properties, which can aid in the prevention of heart disease as well as autoimmune disorders like arthritis. (10) They can also balance the body’s electrolyte and mineral levels, including potassium and sodium, which are responsible for controlling blood pressure.

5. Aids in Weight Loss

Recent data from both human and animal studies support the beneficial effects of particular prebiotics food products with better energy homeostasis, increased and decreased weight gain. (17) Higher intakes of all types of fiber are, in fact, linked to lower body weight and protection against obesity. (18)
A 2002 animal model published in The British Journal of Nutrition found that prebiotic foods promote a feeling of fullness, prevent obesity and spur weight loss. (19) Their effects on hormone levels are related to appetite regulation, with studies showing that animals given prebiotics produce less ghrelin, which is the the hormone responsible for stimulating hunger. (20)

6. Protects Bone Health

A 2007 study published in The Journal of Nutrition found that prebiotics enhance the absorption of minerals in the body, including magnesium, possibly iron and calcium. All of these are crucial for retaining strong bone bones and preventing fractures or osteoporosis. In one study, just eight grams of prebiotics a day was shown to have a big effect on the uptake of calcium in the body that led to an increase in bone density. (21)

7. Regulates Hormone Levels and Mood

Research regarding the “gut-brain connection” is still in its infancy, but it’s becoming clear that mood-related disorders like anxiety or depression are closely linked to gut health. Research suggests that your mood and hormonal balance are affected by a combination of factors that most definitely includes the state of the bacterial inhabitants living inside of your body. Your gut helps to absorb and metabolize nutrients from the foods you eat that ultimately are used to support neurotransmitter functions that create the hormones (like serotonin) that control your mood and help relieve stress. (22)
The final straw in triggering a mood-related disorder might be a series of misfiring neurotransmitters in parts of the brain that control fear and other emotions. These transmissions partly depend on the health of the human microbiome, so when the balance of gut bacteria isn’t working right, other biological pathways including hormonal, immunological or neuronal won’t work right either.
Recent studies have demonstrated that prebiotics have significant neurobiological effects in the human brain, including lowering cortisol levels and the body’s stress response. For example, a 2015 study published in Psychopharmacology explored the effects of two prebiotics on the secretion of the stress hormone cortisol and emotional processing in healthy adult volunteers. After volunteers received one of two prebiotics or a placebo daily for three weeks, the group receiving prebiotics showed positive changes in levels of cortisol, suggesting that it may be beneficial in the treatment of stress-related disorders. (23)

Top Sources of Prebiotics

While probiotics are typically found in cultured and fermented foods like yogurt, kefir, kimchi and kombucha, prebiotics are typically found in certain vegetables, whole grains and sources of resistant starch such as under-ripe bananas.
A few of the best prebiotic-rich foods that you can add to your diet include:
  1. Acacia gum (or gum arabic)
  2. Raw chicory root
  3. Raw Jerusalem artichoke
  4. Raw dandelion greens
  5. Raw garlic
  6. Raw leeks
  7. Raw or cooked onions
  8. Raw jicama
  9. Raw asparagus
  10. Under-ripe bananas
  11. Yacon syrup
Some other sources include foods that contain isolated carbohydrates (galactooligosaccharides and transgalactooligosaccharides), such as raw honey, wheat dextrin,  psyllium husk, whole-grain wheat and whole-grain corn.
Need a few more ideas to help bump up your intake of prebiotics? Here are some tips to help you reap the rewards of these super healthy ingredients:
  • One of the most realistic and delicious ways to prebiotics to your meals is by including nutrition-packed onions. Onions, both cooked or raw, give plenty of flavor to your food and also provide immune-enhancing antioxidants. They contain a natural source of inulin, one type of good bacteria that fights indigestion. Use onions in savory dishes like sauces, salads, dips and soups or grilled on the BBQ.
  • Raw garlic is another easy prebiotic ingredient to use that offers loads of benefits. Not only can it help boost gut health, but it has also been shown to have powerful antifungal, antioxidant, anti-inflammatory, antiviral and anti-cancer properties. (24) Try using some in a tomato salad, dips, spreads or homemade hummus.
  • Nutrient-dense bananas that aren’t yet fully ripe contain the highest concentration of resistant starch and prebiotics. Look for bananas that are still greenish instead of bright yellow and spotted. While they won’t be as soft or sweet-tasting, they still work well in smoothies or even warmed up as a dessert.
  • Dandelion greens are another food that can be found in most grocery stores and nearly all health food stores. These leafy greens are a great source of prebiotics in addition to antioxidants, vitamins and minerals. Eat them raw by chopping them up finely and adding some to a salad or side dish.
  • If eating asparagus raw doesn’t initially appeal to you, try fermenting them. You can easily make homemade fermented asparagus (and many other veggies too) with just some salt and a mason jar. The same goes for jicama — either slice them thinly and throw them in a salad for some crunch, or try bringing out their natural flavors and probiotics by making cultured jicama sticks.
  • Jerusalem artichokes, often called sunchokes, are more similar to a root vegetable than the large green artichokes you’re probably familiar with. Try shredding them and sprinkling some on top of a salad, into a smoothie or into a dip. They have a mild flavor and blend easily with other tastes.
  • Chicory root is useful for baking since it binds ingredients together. It’s also a high-antioxidant food and great digestive cleanser. Some people use chicory when making homemade cultured veggies, like kimchi or sauerkraut. Chicory root is also used as a coffee substitute for those looking to cut their caffeine intake since its taste mimics that of coffee without any of the caffeine or acidity.
  • Acacia gum is used in a variety of products, including some supplements, powders and even ice cream. In herbal medicine, the gum is used to bind pills and lozenges and to stabilize emulsions. It’s possible to find powder acaia to add to smoothies in certain health food stores or online.

Prebiotic Supplements & Dosage

Some prebiotics are also added to some foods artificially and can often be found as dietary supplements, such as Prebiotin. While many food manufacturers now produce foods that are “high in fiber,” many use isolated fiber sources that are difficult to digest and some might even have mild laxative effects.
The best prebiotics come from whole food sources and foods containing prebiotics like raw chicory root or onions. Not only do these foods supply a concentrated amount of prebiotics, but they are also rich in other important vitamins, minerals and antioxidants that can help optimize your health.
That being said, if you’re unable to meet your needs through food alone, you may want to consider prebiotics supplements instead. Look for a supplement that contains real prebiotics instead of compounds with prebiotic-like effects and be sure to buy from a reputable retailer with high-quality standards as well.
Additionally, it’s important to stick to the recommended dosage to avoid adverse symptoms and gastrointestinal problems. You may also want to start with a low dose and gradually increase your intake to assess your tolerance and minimize the risk of side effects.

Tuesday, December 18, 2018

Healthy Gingerbread Cookies




Healthy Gingerbread Cookies

  • 2 cups almond flour
  • ½ cup buckwheat flour
  • ½ cup coconut sugar
  • 1 tablespoon ground ginger
  • 2 teaspoons ground cinnamon
  • ¼ teaspoon ground cloves
  • ½ teaspoon baking powder
  • ¼ teaspoon salt
  • Pinch of fresh ground black pepper
  • 2 tablespoons avocado oil
  • 1½ teaspoons vanilla
  • ⅓ cup blackstrap molasses
  • 1 large egg, beaten
  • Smoked sea salt, for sprinkling (optional)
  • Healthy frosting of choice (we love Simple Mills and Wholesome)
  1. In a large bowl, mix together the almond flour, buckwheat flour, coconut sugar, ground ginger, ground cinnamon, ground cloves, baking powder, salt, and pepper until homogenous.
  2. Stir in the avocado oil, vanilla, molasses, and egg. Mix, using your hands if necessary, until a uniform texture forms. If the dough is a little wet, add ¼-½ cup more almond flour, a few tablespoons at a time.
  3. Divide the dough into two balls. Wrap them both in parchment paper and put in the fridge for an hour to chill (or up to overnight).
  4. Preheat oven to 350°F.
  5. Remove one ball from the fridge. Place on the parchment paper on the table, the place another piece of parchment paper on top. Use a rolling pin or a wine bottle to roll until it's about ¼ inch thick or however thick you like your cookies.
  6. Use a cookie cutter to cut out desired shapes. Place them on a parchment-lined sheet pan—these don’t spread a ton, so you can put them fairly close together.
  7. Continue re-rolling dough until it gets sticky, then put the dough in the fridge to chill, repeating process with other dough ball. Repeat until all dough is cut into shapes.
  8. Sprinkle with smoked sea salt, if desired.
  9. Bake 10 to 12 minutes, or until the edges are just browning.
  10. Let cool on the pan for at least five minutes before transferring to a wire cooling rack. Let cool completely before icing.

Thursday, December 6, 2018

healthy Bananas Foster Toast




  • 2 pieces of gluten-free or sprouted bread
  • 1 banana, sliced
  • Coconut oil
  • Cinnamon
  •  greek yogurt
  • Granola


  1. Add a big spoonful of coconut oil and a few dashes of cinnamon to a small skillet over medium heat and mix together.
  2. Carefully add the sliced banana and cook on each side for about 4 minutes until crispy.
  3. Toss the banana in the cinnamon oil at the end to get the sides coated.
  4. Spread Greek yogurt onto toasted bread, and top with the banana and granola.

Thursday, November 29, 2018