Registered dietitian Rima Kleiner of Dish on Fish shared an elevated twist on classic avocado toast.

She recommended smashing avocado onto a slice or two of whole-wheat toast and topping it with arugula, smoked salmon, and a light drizzle of olive oil.

"This easy bistro-style breakfast provides one to two servings of whole grains and a serving of vegetables, which are both rich in dietary fiber to help lower blood cholesterol levels and provide important nutrients and phytochemicals," she told BI.

Registered dietitian and nutritionist Shena Jaramillo told BI that overnight oats are an easy way to start off a DASH-friendly day of eating. 

"This is a high-fiber food that will help to keep cholesterol in check and provide you with plenty of vitamins and minerals," she said. "Best of all, it's ready when you wake up, and it can be prepared in advance."

Overnight oats can be made with low-fat dairy or nondairy milk, your favorite fruit, and a sprinkle of coconut or chocolate chips. Simply mix uncooked oats with your choice of milk and let the mixture sit in the fridge until the oats are tender.

Whipping up a veggie omelet is a sneaky way to use up leftover produce and start your day with some protein. 

"For this dish, throw in all the leftovers from the fridge. Spinach, onions, bell peppers, and jalapeños are some of my favorites," Jaramillo told BI. "This is a higher-protein food to help keep you full throughout the day."

Along with the protein punch from the eggs, the vegetables in this dish deliver some fiber and micronutrients. 

Certified nutritionist and skin-health specialist Ann Ramark told BI that a mango bowl may be the perfect breakfast for those who have a sweet tooth. 

She suggested topping thawed-out frozen mango chunks with fresh berries, a scoop of pea protein powder, and a handful of chopped almonds. 

"With this sweet breakfast alternative, you get an extra boost of antioxidants from the fruit and protein from the powder," she said. "The healthy fats from the nuts will also increase the uptake of the antioxidants from the fruit and berries."

If you don't usually have time for a sit-down breakfast, Ramark suggested making a Mediterranean-inspired sandwich with sourdough bread, hummus, bell pepper, tomato, and a few slices of avocado. 

"By choosing a whole-grain bread like sourdough, you're avoiding added sugar and sodium," she told BI. "Hummus is also a great spread with lots of extra fiber, protein, healthy fats, and even extra antioxidants from the chickpeas."

This breakfast can also be cobbled together the night before to keep your morning routine as streamlined as possible. 

Carrot and ginger may sound like an odd breakfast combo, but Ramark told BI that the smoothie blend is a great way to load up on fruits and veggies.

To make the smoothie, blend a handful of kale with some chopped carrot, a knob of fresh ginger, some mango chunks, a scoop of protein powder, and a squeeze of lime. Serve it up with a handful of nuts or seeds on top. 

"This is a powerful smoothie with tons of fiber, antioxidants, protein, and healthy fats from the nuts to make sure you get a great nutrient uptake," she said.

Registered nutritionist and dietitian Erica Ingraham told BI that peanut-butter toast made with whole-wheat bread and topped with berries is a fantastic DASH option that's both sweet and savory. 

"This breakfast has all the macronutrients: carbs, protein, and fat," she said. "Nuts contain monounsaturated fats, which are heart-healthy. Fruit is also a good source of fiber. Fiber may also help lower blood pressure and inflammatory markers in some individuals, contributing to a healthy heart."

The DASH diet recommends reducing animal products such as meats, cheeses, and butter, and adding in more plant-based foods.

Ingraham told BI she recommends trying a tofu scramble to boost your protein and fiber intake sans animal products.

"Sauté tofu with onions, peppers, greens, mushrooms, or whatever vegetables you have left in your fridge," she said. "This tofu scramble is a great way to get some plant-based protein and an extra few servings of veggies into your day."

Registered dietitian Melissa Nieves told BI that whipping up an egg-white "tortilla" and packing it with veggies is a hearty, low-sodium breakfast option. 

"Eggs are a great source of high-quality protein, which can make for a filling breakfast," she said.

Adding potassium-rich vegetables such as spinach, mushrooms, and broccoli will further help increase your overall daily vegetable intake.

To make the "tortilla," simply separate the yolks from the whites of two to three eggs and allow the whisked whites to cook in a non-stick pan until they are solid enough to flip. Then ladle in as many veggies as you like. 

For a heart-healthy meal that comes together in seconds, Nieves recommended loading a cup or so of Greek yogurt with a spoonful of unsweetened granola, chopped fruit, and a handful of nuts such as walnuts or almonds. 

"I like to recommend Greek yogurt over regular yogurt since it's much higher in protein and therefore keeps you fuller for longer," she told BI. "Also, yogurt is full of potassium and calcium, minerals which are necessary for healthy blood pressure and which the DASH diet emphasizes."

Nieves suggested blending up a smoothie that uses a base of low-fat yogurt with a dollop of nut butter and a handful of frozen fruit. 

"Adding nut butter to your smoothie increases the protein content and provides heart-healthy plant-based fats," she said. "Nuts may also help reduce the tightness in blood vessels, which contributes to high blood pressure."

Smoothies have the added bonus of being super easy to make, and you can even batch-prepare the ingredients and freeze until ready to use.

Registered dietitian Madeline McDonough told BI that chia pudding is a surprisingly easy and filling DASH-approved breakfast.

"Chia seeds are rich in anti-inflammatory omega-3 fats as well as insoluble fiber," she said. "If you're making your own at home, you can opt for a low-fat milk or milk alternative as the base and top with your favorite fruit or nut butter for the perfect DASH breakfast."

Add cinnamon to your chia pudding for some sugar-free sweetness, or sprinkle on some fruit for an additional boost of vitamins.

This story was originally published in January 2020 and most recently updated on January 8, 2025.

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• 5 of the biggest drawbacks of the Whole30 diet
• 8 of the best ways to eat eggs on the go
• I always skip breakfast, but eating it for a week changed my snacking habits for the better

Registered dietitian and nutritionist Jill Weisenberger told Business Insider that one of her favorite Mediterranean-diet lunches is a simple chicken wrap. 

"Mix diced chicken with chopped walnuts, apples, and celery," Weisenberger said. "Hold everything together with Greek yogurt and add some greens before wrapping it up."

Add a squeeze of lemon or lime for extra flavor and vitamin C. 

Lentils are legumes that are packed with protein and vitamins. 

"Lentil salad is a filling dish full of delicious Mediterranean ingredients that are sure to keep you full with a ton of fiber and great texture," Weisenberger told BI.

To make a simple lentil salad, mix prepared lentils with chopped scallion and torn spinach or arugula. Add a few jarred artichoke hearts and dress with lemon and olive oil. 

Stephanie Nelson, registered dietitian and lead nutritition scientist for MyFitnessPal, told BI that a bowl with white beans and farro (a nutty grain common in Italian cooking) is a quick and satisfying lunch option.

"This recipe packs in the protein," Nelson said. "The Mediterranean diet should be primarily plant-based, so a farro and bean salad fits the mold exactly." 

To make this dish, chop and sauté an eggplant with garlic in olive oil, then add cooked farro, white beans, a small amount of tomato sauce, and a sprinkle of thyme and oregano. Top with feta cheese, if desired.

Registered dietitian Marisa Moore told BI that one of her favorite sweet treats to enjoy while following the Mediterranean diet is a serving of almond-stuffed dates. 

"The crunchy almonds deliver a dose of good fats and plant protein, and there's plenty of fiber in the dates to keep you energized and full," Moore said. 

If you don't like almonds, you can swap out chopped walnuts, hazelnuts, or pistachios. For a more substantial meal, pair the stuffed dates with Greek yogurt or a small lentil salad.

For a filling and portable lunch, Nelson recommended putting vegetables and chicken breast seasoned with garlic and rosemary in a whole-wheat pita.

"Packed with vegetables and whole grains, an herbed chicken pita is also high in the types of protein encouraged by the Mediterranean diet," Nelson said. 

For the vegetables, try adding carrots, cucumber, lettuce, and tomato. You can also add a dollop of Greek yogurt mixed with dill to prevent the pita from being too dry. 

For an easy Mediterranean-inspired lunch, opt for a tuna sandwich made with Greek yogurt instead of mayo. Nelson told BI that this results in a lighter version of a classic.

To make this sandwich, mix canned or fresh tuna with Greek yogurt, chopped celery, and a sprinkle of salt. Serve on whole-grain bread, and add tomato, arugula, or spinach for extra flavor and vitamins. 

Snack boards are a fun way to keep lunchtime interesting by incorporating many different flavors and nutrients into one meal. 

"Create a Mediterranean-inspired snack board with hummus, olives, fresh-cut vegetables, dried fruit, and a handful of spiced almonds," Moore said.

The protein and monounsaturated fats in this spread can help keep hunger at bay for longer.

Chickpeas, also known as garbanzo beans, are one of the staples of the Mediterranean diet.

"I love transforming chickpeas into an easy lunch by tossing them with olive oil and spices and roasting for a crunchy, savory meal," Moore told BI. 

Serve the roasted chickpeas over fresh spinach or kale with a squeeze of lemon and a drizzle of tahini. You can also pair them with a serving of roasted chicken for extra protein or roasted eggplant for more fiber. 

Moore suggested a simple plate of apples and nut butter for days when a heavy lunch doesn't sound appealing

"Pair fresh apple slices with a spoonful of nutrient-rich almond butter for a dose of good fats, protein, and fiber," Moore said. 

Also consider keeping preportioned servings of chopped apples and almond butter in the fridge for a grab-and-go option. 

Niçoise salad is a French dish traditionally made with boiled eggs, tomatoes, olives, and tuna or anchovies. 

"I recommend a Niçoise salad made with salmon for a tasty twist on a classic," Weisenberger said. "You can also include extras like boiled potatoes, steamed green beans, or other vegetables."

All of the ingredients in this salad are usually served cold, though the salmon may be eaten hot.

This story was originally published on January 1, 2021, and most recently updated on January 8, 2025.

The Christmas season in the Philippines lasts for almost half the year.

Decorations start going up in September, and the holiday fervor doesn't end until the first Sunday in January.

Many people hang up paper lanterns called paróls and eat a big family meal on Noche Buena, or Christmas Eve.  

In Japan, Christmas is celebrated in a more secular way than in other predominantly Christian countries.

It's considered a romantic day for couples, and many Japanese families treat themselves to what has become the traditional Christmas meal: a bucket of KFC fried chicken.

Christmas in Poland is celebrated with gift-giving, church services, and fasting on Christmas Eve before a 12-dish feast, which usually features carp for good luck. 

Most people simply buy a cut of fish from the market, but the old tradition was for the lady of the house to keep a live carp in the bathtub for a few days before preparing it for the Christmas meal. 

This tradition is also popular in the Czech Republic, Slovakia, Austria, Germany, and Croatia.

In Finland (and many other countries around the globe), St. Lucia Day on December 13 is one of the main events of the holiday season.

On this date, the eldest girl in each family sometimes dons a white robe and a crown of candles before serving her family buns, cookies, coffee, or mulled wine to kick off the holiday season. 

On Christmas Eve, many Finnish families visit the sauna to relax or go to cemeteries to remember loved ones who have died before attending midnight mass. 

For Christmas lunch, the traditional meal is a porridge containing a hidden almond — although it's likely that this originated in Sweden. Whoever finds the almond will have good luck for the rest of the year.

Rather than hanging Christmas stockings over the fireplace, families in the UK typically place them at the foot of their beds.

On Christmas Day, families break open crackers filled with small toys, jokes, and paper crowns — which are traditionally worn throughout the midday Christmas meal. 

The reigning monarch gives an annual broadcast speech on Christmas Day, during which they discuss what the holiday means to them. 

Boxing Day, December 26, is also a national holiday in the UK.

Like many places around the world, some Croatian families celebrate Christmas with an Advent wreath made of straw or evergreen.

The wreath has four colored candles that symbolize hope, peace, joy, and love.

On the night of December 5, children in Croatia make sure to clean their boots and place them by the window for St. Nicholas to fill with treats. However, naughty kids might only receive a few twigs from the Christmas monster, Krampus.

Christmas Eve is typically celebrated with a light, seafood dinner in preparation for the heavier feast on Christmas Day, complete with roasted meats and poppyseed rolls. 

Greece is primarily a Greek Orthodox nation, and in addition to attending midnight church services on Christmas, families might also keep their fires burning or sprinkle holy water from a basil-wrapped cross to ward off the "kallikantzaroi" — evil creatures that creep into homes through the chimney and cause mischief.

Around Christmas, many Greek cities also hold a festival called the Night of Wishes where people gather to make wishes and release paper lanterns into the sky. 

Some holiday traditions in Greece also include making Christopsomo (Christmas bread) and decorating boats.

Since December is a summer month in the southern hemisphere, most of Australia is bathed in balmy temps during the holidays.

Accordingly, those in Australia frequently celebrate Christmas with a lunchtime barbecue on the beach. Friends and family gather to indulge in prawns, lobster, and sweets before playing a game of cricket or taking a dip.

In Argentina, many families put up their Christmas trees on December 8 — the Feast of the Immaculate Conception of Mary — and decorate them with cotton balls to look like snow. 

Fireworks are typically launched at midnight on Christmas Eve after a late dinner, and families with children also often light paper lanterns to send into the sky.

Some people continue the festivities and attend overnight parties, so Christmas Day is usually a more relaxed holiday in the country. 

Like many Orthodox countries, Ukraine uses the Julian calendar for its church festivals. This means some individuals there celebrate Christmas on January 7 rather than December 25.

Whenever the festivities begin, it's traditional to delay eating Christmas dinner until the first star in the sky is spotted.

Caroling in the streets and Vertep, the Ukrainian puppet theater, are also common holiday traditions.

Families in the US often leave cookies and milk out for Santa Claus on Christmas Eve in the hopes that they wake up to presents under the tree and in their stockings, which are hung by the fireplace.

Many families also have Christmas dinner complete with ham or roast beef and eggnog.

Cities typically put up lights and other decorations, and it's common for families to do the same in front of their own houses. 

In New York City, people who celebrate Christmas often look forward to traditions like the Rockefeller Center Christmas tree or the Radio City Christmas Spectacular starring the Rockettes. 

Rather than unwrapping goodies on Christmas Day, most families in Spain open their presents on January 6, or Epiphany, which is the day that the three wise men are said to have brought gifts to the infant Jesus.

Many families in Spain decorate their houses with ornate nativity scenes and enjoy a seafood feast on Christmas Eve or Christmas Day.

There's also an annual Christmas lottery, called El Gordo ("The Big One"), which is the biggest of its kind. The grand event has roots tracing back to the 1800s.

Much of the holiday celebration in Brazil takes place on December 24, when families and friends will often get together for a party that includes ringing in Christmas at midnight. 

The holiday feast, which is typically eaten on Christmas Eve, is usually packed with hearty portions of pork, ham, rice, nuts, and fruits.

A version of Secret Santa called "Amigo Secreto" is also popular for gift-giving. 

Although Hinduism is the prominent religion in India, the country also has a large population of Christians — which means Christmas is still widely celebrated. 

The holiday is usually observed by attending midnight mass and sharing a meal (and plenty of festive sweets) with family and neighbors.

Like many other festivals and holidays in the country, many towns and cities decorate for Christmas with plenty of lights, streamers, and flowers. 

Families might also hang mango leaves, star-shaped paper lanterns, or nativity scenes outside their homes. Inside, some people even decorate mango or banana trees.

Instead of waking up to presents under the tree, many families in India pack up boxes of sweets on Christmas morning and take them to their neighbors and friends. 

In Russia, New Year's Eve is usually the day of celebration complete with a New Year tree and a visit from the Slavic character Father Frost, who leaves unwrapped presents for children. 

On January 7, some Russian households enjoy a meatless Christmas feast that traditionally includes 12 dishes representing the 12 apostles. 

One Latvian Christmas tradition involves reciting a poem, playing an instrument, or singing a song in exchange for receiving one of your presents.

Christmas markets that sell foods, drinks, and gifts are also popular in the country, and it claims to be the home of the first decorated Christmas tree.

One of the oldest recorded uses of an evergreen tree to celebrate Christmas dates back to the year 1510 in Riga, the country's capital, though it's hard to know if it was indeed the first use of the tradition.

In Kenya, families often see family for Christmas. Many attend midnight Christmas vigils and indulge in a big meal that often includes goat, sheep, and rice.

Instead of evergreen trees, those in Kenya sometimes decorate cypress trees or local evergreen trees with lights and ornaments. 

Though Pakistan is a predominantly Islamic country, Christians often celebrate Christmas by caroling with family and friends or setting up a Nativity scene in their homes and churches.

On Christmas Day, some families attend Bara Din celebrations at church. This festive event calls for spending time with family and feasting on delicious food.

Children carol house to house in Romania, receiving traditional sweets and cakes in return for their efforts.

In some parts of the country, it's also traditional for one person to dress up as a goat with a colorful mask and cause mischief among the carolers. However, in other parts, a similar tradition exists but with one caroler dressing up as a bear. 

On Christmas Eve, many families start decorating their trees and hanging mistletoe in their houses for good luck. 

In Germany, preparing for Christmas often includes strolling through markets while sipping mulled wine. 

Families also decorate their trees with angel ornaments and light candles in their windows. 

A few traditional holiday desserts include stollen, a cake filled with dried fruit and sprinkled with powdered sugar, and lebkuchen, a large spiced cookie that often features a message written in frosting. 

Christmas in France usually involves strolling through festive markets and cutting into a lavishly decorated bûche de Noël cake.

An actual Yule log is also often burned in the fireplace on Christmas Eve after being sprinkled with red wine to make it smell even nicer.

The holiday feast, called le réveillon de Noël, is typically eaten around midnight on Christmas Day, and in some parts of France, it's traditional to eat 13 different desserts.

This story was originally published in December 2018, and most recently updated on December 17, 2024.

Read More:

• 9 UK Christmas traditions that probably confuse Americans
• From hanging stockings to caroling, these 10 holiday traditions have surprisingly bizarre origins
• Incredible photos show how the White House has celebrated Christmas through the years
• Photos show what holidays look like around the world

Professional baker and winner of TLC's "Cake Boss: Next Great Baker" Dana Herbert told Business Insider that he recommends adding an herbed caramel sauce to ready-made pies.

"Add some cinnamon, rosemary, thyme, ginger, or cardamom to warm caramel sauce and serve it with the pie," Herbert said. "Even traditionally savory herbs can complement sweet desserts." 

If you're not sure whether a particular herb would pair well with your pie, Herbert recommended closing your eyes and smelling the herb or spice — if you can detect something sweet in the scent, it's probably OK to use.

Alexandra Lourdes, co-owner of Saint Honoré Doughnuts and Beignets, told BI that the easiest way to elevate a store-bought pie is to simply remove it from its original packaging. 

"Make sure you take it out of the box it came in," Lourdes said. "If you place it in a new box, add a ribbon, or arrange it on a beautiful cake stand, no one will ever know it's not homemade."

Introducing some lemon flavor can add complexity to and elevate the taste of a premade berry pie. 

"Make a super tangy lemon curd with lemon juice and plenty of zest," Herbert said. "The sourness will cut through some of the excessive sweetness found in store-bought blueberry and cherry pies." 

If you don't have time to make your own lemon curd, you can buy some from the grocery store and stir in a bit of fresh lemon juice and rind.

Kevin Cabrera, corporate executive chef at The Save Mart Companies, told BI that melting a bit of butter on top of a ready-made pie can help give it a homemade richness.  

"Halfway through warming your pie, directly insert thin slices of butter into the venting slits of the pie," Cabrera said. "This will give it a nice, moist flavor."

Adding too much butter might oversaturate the pie and lead to a soggy crust, so start with a tablespoon or two, and add more if necessary.

Carlo Lamagna, chef and owner of Magna PDX, told BI that a dose of salt can help tone down the sweetness in syrupy pies. 

"Salt helps accentuate flavors and balances out often overly sweet items," Lamagna said. 

If you don't want to sprinkle pure salt on your dessert, you can opt for crushed salted nuts, like peanuts or cashews, which will still do the trick and add extra texture.

If you feel like taking some culinary risks, Lamagna suggested mixing up a classic store-bought apple pie by adding some sliced or shredded cheese.

"I grew up in the Midwest, so we would always melt a slice of cheddar on the top of apple pies," Lamagna said. "Don't be afraid to experiment with unconventional pairings."

Moderation is key to pulling off cheesy apple pie — don't layer on too much cheese, or you'll end up with an oily, salty crust.

Chef and sommelier Melissa Smith told BI that serving a premade pie with fresh whipped cream is a great way to make the dessert taste and look gourmet.

All you need is a whisk, heavy cream, and powdered sugar. Consider using a piping bag to add the whipped cream to your pie for an elevated look. 

Smith said doing so will make your pie look "modern and classy, like something straight out of a magazine."

For bonus points, she recommended garnishing the piped cream with a few flakes of edible gold or a smattering of citrus zest.

Instead of making your own fresh whipped cream, you could also just grab a spoonful of powdered sugar. 

"A simple dusting of powdered sugar can really make your pie look more appetizing than if you simply served it bare and straight out of the container," Smith said. 

For flawless presentation, use a sieve to ensure an even coating of sugar and a stencil if you want to use the sugar to create clean and clear designs.

Just because your pie came straight from the grocery store doesn't mean it needs to look generic. 

"I'd add homemade lettering to the pie to make it your own," Lourdes said. "You can also add gold flakes or edible food glitter to make a statement." 

You can simply add your chosen phrase using frosting or make chocolate letters at home with silicone molds.

If you're serving a pie that's meant to be enjoyed warm, adding a scoop of high-quality ice cream can enhance the taste.

"Hot and cold foods are a dynamic pair," Cabrera said. "After warming it up, serve the pie with a generous scoop of slow-churned ice cream for a delectable dessert." 

Cabrera noted that you can't go wrong with vanilla ice cream, but you can also pick a rich chocolate or a fruity sorbet.

If you love marrying salty and sweet, adding a light dusting of bacon pieces to your pie might be a mouthwatering move. 

"The perfect way to improve an apple or peach pie is to grab your favorite bacon, cook it up, and toss it on the pie," Herbert said. 

For a Southern-inspired dessert, Herbert suggested using bourbon-flavored bacon on a pecan pie. 

Liven up drab cream pies by topping them with chopped fresh fruit for added texture and color. 

"Find a fruit that would complement the type of cream pie you purchased," Lamagna said. "Cherries tend to go well with chocolate cream, and coconut works with banana cream."

Other tasty combos include peaches with vanilla cream, raspberries with lime cream, and banana with peanut-butter cream.

This story was originally published on November 3, 2020, and most recently updated on November 25, 2024.