Breakfast is a healthy habit that can help you incorporate healthy foods into your daily routine. The saying used to be that breakfast was “the most important meal of the day.”
That may be true, as Better Health Australia claims that breakfast:
- Aids in energy levels
- Helps short-term concentration
- Maintains weight management
- Reduces the risk for heart disease and type 2 diabetes
To better concentrate in school or work, a bit of healthy food in your stomach may help you focus on tasks. This may also affect your caffeine consumption, which is good if you are looking to cut down on your daily cups of coffee.
If you do choose to have breakfast, make sure to pick healthy foods that will fuel your body with nutrients. Fast food breakfast has given first meals a bad name, as they are often loaded with sugar, sodium, trans fats, and other things that heart-healthy people should stay away from.
Here are 3 heart-healthy Dash Diet recipes you can cook for today. All recipes take less than 30 minutes to make your morning routine seamless!
The Recipes
Each of these recipes has been evaluated for optimal heart health. They are rich in vitamins, minerals, antioxidants, fiber, and protein to keep you going until lunchtime.
Portobello Mushrooms Florentine
The positive health effects of eating mushrooms are plenty. Portobello mushrooms are full of both potassium and fiber while also being low in fat and sodium. Potassium helps to lower blood pressure while fiber helps digestion.
This recipe uses two whole portobello mushrooms, which are topped with scrambled eggs and fresh veggies. If you can incorporate dairy into your diet, these little delights are topped with fresh goat or feta cheese. It is a filling, hearty, yet light breakfast recipe for the largest of appetites.
Portobello Mushrooms Florentine
Serves 2
Cook Time: 20 minutes
Ingredients:
- 2 large portobello mushrooms, cleaned and stems removed
- 1 tsp avocado oil, divided
- 1/8 teaspoon garlic powder
- 1/8 teaspoon pepper
- 1 small onion, chopped
- 1 small red bell pepper, chopped
- 1 cup fresh baby spinach
- 2 large cage-free eggs, whisked
- 1/4 cup crumbled goat or feta cheese
- Minced fresh basil, for topping
Instructions:
- Preheat your oven to 350 degrees Fahrnhight.
- Ready a small baking sheet. Place your cleaned portobello mushrooms cap-side-down on the sheet. Drizzle with ½ teaspoon of avocado oil, garlic powder, and pepper. You can add salt to taste if desired. Rub both mushroom caps with your hands to distribute the seasonings and oil. Place in the oven and cook 15-20 minutes or until the mushrooms are tender.
- Meanwhile, add the last ½ teaspoon of avocado oil to a skillet over medium-low heat. Add the onions and bell pepper and cook, stirring occasionally, for 5 minutes until translucent and soft. Add the spinach and cook for 1 minute until it begins to wilt.
- Add the whisked eggs to the pan and reduce the heat to low. Using a spatula, scramble your eggs and veggies together. Season to taste with salt and pepper at this stage, if desired. Once the eggs are cooked, turn off the heat.
- Remove the mushrooms from the oven once they are tender. Top each inner cap with the egg scramble, then top the eggs with the cheese and fresh basil. Serve hot.
Fruity Yogurt Bowl with Nutty Granola
Greek yogurt is one of the most heart-healthy breakfast foods. It is vastly different from the heavily sweetened fruity yogurt we are used to eating. Greek yogurt is made by straining excess water and lactose from unsweetened regular yogurt. What is left after straining is a thick, creamy, and rich yogurt with less sugar and a tart flavor.
Because of the tart flavor, health-conscious people often swap sour cream for Greek yogurt. The flavor is so similar, it is hard to tell the difference. That also means you can make dishes healthier by using Greek yogurt in place of sour cream, including dips, parfaits, and creamy soups.
In addition to Greek yogurt, this fruity breakfast bowl features blueberries, banana, and kiwi, which are all delicious fruits to incorporate into your diet regularly. The fruit is topped with homemade nutty granola that contains less sugar and more fiber than store-bought.
Fruity Yogurt Bowl with Nutty Granola
Serves 1
Cook Time: 20 minutes
Ingredients:
- ½ cup plain, unsweetened Greek yogurt
- 1 tablespoon natural maple syrup
- ¼ cup fresh blueberries
- 1 small banana, sliced
- 1 kiwi fruit, peeled and diced
- ¼ cup Nutty Granola
For the Nutty Granola: (makes 12 servings)
- 2 cups organic rolled oats
- ⅓ cup whole almonds
- ⅓ cup pecan pieces
- 2 tablespoons coconut oil
- 4 tablespoons honey
- 4 tablespoons flax seeds
- 3 tablespoons chia seeds
Instructions:
- Begin with making the granola. Save all leftovers in an airtight container and snack on this throughout the week. Preheat the oven to 300 degrees F.
- Mix all granola ingredients in a bowl and toss until the honey and oil coat everything. Pour onto a baking sheet and spread into an even layer.
- Bake for 15-20 minutes, tossing once or twice to break up the granola. Remove from the oven and allow to cool completely before storing.
- To make the parfait, add the Greek yogurt and maple syrup to a bowl. Mix to combine. Top the yogurt with the fruit and ¼ cup of granola. Serve immediately.
Southwestern Egg White Omelet with Avocado
Information often changes in regards to egg yolk. For years, dieticians believed that eggs were a high cholesterol food and deemed them unhealthy for dieters. That has now been debunked, and it is believed today that eggs are one of the healthiest superfoods out there.
The controversy lies within the egg yolk. The yolk contains much more cholesterol than the whites, hence the rise in egg white popularity. No matter what you believe, eggs are perfectly healthy for a heart-conscious diet. If you choose to remove or leave the egg yolk, that is entirely up to you.
Southwestern Egg White Omelet with Avocado
Serves 1
Cook Time: 15 minutes
Ingredients:
- 3 egg whites, whisked
- ½ teaspoon avocado oil
- ¼ cup low-sodium canned black beans, drained and rinsed
- ⅛ cup shredded cheddar cheese
- 2-3 tablespoons Pico de Gallo or tomato salsa
- ½ avocado, diced
- ½ lime
- Freshly chopped cilantro, for topping
Instructions:
- Separate your eggs and whisk the white until incorporated.
- In a small skillet over medium-low heat, add the oil. Add the egg whites and allow them to begin to set in the pan. Evenly sprinkle the black beans over the whites along with the cheddar cheese and Pico de Gallo. Allow these ingredients to cook into the egg. Do not scramble!
- Once the underside has set, flip the omelet and allow the other side to cook for 1 minute.
- Top with the avocado, juice from ½ lime, and cilantro. Fold the omelet over once and remove it to a plate. Serve hot with extra salsa on the side.
Conclusion
Eating well will directly influence your heart health. By incorporating these healthy ingredients into your morning routine, along with healthy meals and dash diet snacks throughout the day you will have more energy, feel fuller for longer, and improve your overall well-being. Breakfast is an important meal of the day, but it also matters what food you are fueling your body with. Enjoy these 3 heart-healthy recipes and your mornings are sure to improve!
