Heart Healthy Breakfast Ideas

Posted by on Jun 13, 2014 in Heart Health, Heart Studies, News | Comments Off on Heart Healthy Breakfast Ideas

Heart Healthy Breakfast Ideas

Taking care of your overall health and your heart health is very important. Sure, watching your blood pressure levels, cholesterol levels, and stress levels are important, but what you eat is just as important to your heart health. Here are some of the best heart healthy breakfast ideas you will want to try.

 

 

 

Whole-Wheat Breakfast Burrito

This is a quick and filling heart healthy breakfast.

 

Ingredients:

2 teaspoons canola oil

½ small red onion, diced (1 cup)

1 red bell pepper, seeded and diced

1 cup drained, rinsed, can of low-sodium black beans

¼ teaspoon chili flakes

Salt and ground black pepper, to taste

4 eggs and 4 egg whites

1/3 cup shredded pepper Jack cheese

Cooking spray

4 whole-wheat tortillas (burrito size)

¼ cup reduced-fat sour cream

¼ cup salsa

1 large tomato, seeded and diced

1 small avocado, cubed

Hot sauce

 

Directions:

Heat canola oil in a large non-stick skillet over medium-high heat. Cook the onions and peppers until onions are soft and peppers are slightly charred, about 8 minutes. Add the black beans and red pepper flakes for about 3 minutes and then season with salt and black pepper. Next, whisk together the eggs and egg whites and stir in the cheese. Spray the skillet with cooking spray and reheat the skillet over medium heat. Scramble the eggs for about 3 minutes. Spread each tortilla with sour cream, salsa, black bean mixture, scrambled eggs, diced tomatoes, and avocado. Finally, season to taste with salt, black pepper, and hot sauce.

 

Hot Chocolate Banana Nut Oatmeal

This heart healthy breakfast only takes 5 minutes to prep and 10 minutes to cook.

 

Ingredients:

2 cups plain almond milk

2 fully-ripened large bananas, diced

¼ teaspoon pure almond extract

¼ teaspoon pure vanilla extract

Salt

2 cups old-fashioned rolled oats

2 tablespoons unsweetened cocoa powder

2 tablespoons honey

2 tablespoons semisweet chocolate chips

1/3 cup toasted walnuts

Pinch of ground cinnamon

 

Directions:

Bring the almond milk, 1 ¾ cups water, diced bananas, almond and vanilla extract and pinch of salt to a boil in a large saucepan over high heat. Stir in the oats, cocoa powder, honey and reduce to medium heat. Cook until the oats are full cooked, about 7 minutes. Once, cooked, add to a bowl and top with sliced bananas, cinnamon, honey, walnuts, and chocolate chips.

 

Kale and Tomato Eggs Benedict

This is a whole-wheat eggs benedict heart healthy breakfast.

 

Ingredients:

2 tablespoons light mayonnaise

2 teaspoons whole grain mustard

1 teaspoon lemon juice

Pinch cayenne pepper

¼ cup white vinegar

1 tablespoon olive oil

2 ounces Canadian bacon, cut into chunks

1 shallot, thinly sliced

8 cups petite kale or baby spinach

Freshly ground black pepper

2 whole-wheat English muffins, split

1 large ripe tomato, cut into 4 slices

4 large eggs

 

Directions:

Combine the mayonnaise, warm water, mustard, lemon juice, and cayenne pepper in a blender until processed, and set aside. Fill a medium pot with 3 inches of water and vinegar and bring to a low simmer, then crack each egg and let simmer in the pot or until the egg whites are at desired doneness. Heat the oil in a large non-stick skillet. Add the bacon and shallots and cook for about 4 minutes. Add the kale and heat until the kale wilts, about 2 minutes, season with black pepper and set aside. Toast the English muffins, then top each with a slice of tomato, kale and bacon mixture, and egg, and top with mayonnaise and mustard sauce.