Morning meals can be challenging if you have limited time. How can you balance quick meals and eating like you’re supposed to? Here are eight heart-healthy breakfasts to start your day.
1. Scrambled Eggs and Spinach
Eggs are a breakfast staple, whether fried or poached. Scrambling is a popular method because you can add cheese, seasonings and delicious vegetables like spinach.
Leafy greens are excellent additions to eggs because they boost heart health. The National Heart, Lung and Blood Institute says spinach supports a healthy eating plan and should be a part of your regular diet. Incorporate this vegetable with your scramble for a tasty breakfast.
2. Overnight Oats
If you have little morning time, consider making breakfast the night before. Overnight oats should be in your rotation because you’re supposed to let them sit in the fridge while you sleep.
You get plenty of flexibility for the additions, as well. Grab a mason jar and add your favorite oats. Most recipes call for milk, so add your favorite dairy or non-dairy type with Greek yogurt for more protein. Then, add berries, chia seeds, cinnamon and more of your favorite toppings.
3. Cinnamon Steel-Cut Oatmeal
Oatmeal is a quick and easy breakfast people have eaten for generations. Each bowl helps gut health and doesn’t take long to heat, whether in the microwave or stovetop. With steel-cut oats, you get even more health benefits and a tasty meal if you add your favorite toppings.
One of the best ways to upgrade steel-cut oatmeal is with ground cinnamon. This warm spice transforms heart-healthy breakfasts without adding calories, so add as much as you like. If you want a fall vibe with your oatmeal, consider adding nutmeg, ginger and allspice.
4. Avocado Toast
Avocados are one of the most versatile foods because you can enjoy them at any meal. For example, chips and guacamole or a turkey and avocado sub go well at lunch and dinnertime. At breakfast, spread smashed avocado onto whole-grain toast for a healthy and savory meal.
It’s essential to find foods with fiber and unsaturated fats for heart health. Avocados fit this bill and bring a creamy texture to the crunchy bread. Sprinkle some sea salt on top for contrasting flavors.
5. Fruit Smoothie
If you seek more fiber, fruit elevates your breakfast and digestive system. Maximize your fruit intake by making a smoothie with strawberries, bananas and other favorites. Blending this produce only takes a few minutes, giving you a quick and tasty option for breakfast.
Fruit smoothies are terrific for losing weight and reducing your risk of health issues. Experts say losing weight reduces the risk of heart disease and stroke, so such breakfasts are a good start. Use low-fat Greek yogurt to complete your smoothie and add creaminess.
6. Whole-Grain Blueberry Muffins
Who says you can’t have sweets for breakfast? Typical muffins are high in sugar and calories, leading people to choose healthier meal options. However, you can make the pastry more nutritious with a few tweaks. For example, making whole-grain muffins with fruits improves your health while still tasting great.
Whole wheat is better for you because it provides more fiber and vitamins than refined grains. You may need to adjust your baking techniques if you make these muffins, so follow the recipes closely. A whole-grain muffin may require more liquid because the flour absorbs it more.
7. Breakfast Burritos
If you like all-in-one recipes, you may enjoy breakfast burritos. These tasty tortillas combine breakfast staples and are easy to heat up in the morning. Make them the night before or meal prep them for heart-healthy breakfasts all week. For best results, keep them in the freezer until the morning.
Breakfast burritos are terrific because of their flexibility. Stuff each tortilla with scrambled eggs, cheese, and veggies for a classic morning meal. You can also add plant-based proteins for a vegan twist. If you want a kick, include jalapeños or red chili flakes.
8. Classic PB&J
When on a time crunch, you look for comfort foods and classics to make the morning easier. How can you go wrong with a peanut butter and jelly sandwich? Make yours healthier with whole-grain bread and low-sugar jam, which will help your heart.
PB&Js are another dish you can easily customize to your liking. Most nut butter types are good for your heart, so shake it up with almond or walnut butter. Your jam and jelly choices are also vast, with nearly any fruit available. Strawberry, peach and apricot preserves only scratch the surface of your options.
Eating Heart-Healthy Breakfasts With Limited Time
If breakfast is your most important meal, you should prioritize a nutritious plate. However, your morning may be too hectic to cook for an hour. Make life easier by preparing the night before or choosing a meal you only need a few minutes to assemble. Your future self will thank you for the time saved in your morning routine, and your heart will get a boost from your nutritious habits.
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