Health trends come and go, but there's one piece of advice that's managed to stand the test of time: Eat breakfast! Countless studies show that partaking in a morning meal can help you lose weight, but if that's not enough to entice you to flip a pancake, at least do it for your heart. Adults who regularly miss breakfast tend to have higher cholesterol, elevated insulin levels and larger waist circumferences—all risk factors for heart disease. But not just any morning meal will do. The best breakfast consists of some lean protein and fiber, which stabilize your blood sugar and keep you feeling satisfied longer. Check out these delicious breakfast recipes, all packed with nutrient-rich, heart-healthy superfoods.
Tex-Mex Breakfast Sandwich
Avocados are positively packed with heart-healthy (and belly-flattening) monounsaturated fats. And when it comes to your cholesterol, those fats are doubly effective.
Ingredients:
- 2 Lg egg whites
- 2 Tbsp reduced-fat shredded sharp cheddar cheese
- 1 Healthy Grain Perfect 10 bagel, toasted
- 2 slices avocado, about ½ ounce
- 4 tsp jarred chunky salsa
Let's Cook:
- Coat a small nonstick skillet with cooking spray and heat over medium-high heat.
- Stir in the egg whites and cheese, cook 2 minutes per side.
- Place the eggs on the bottom half of the bagel.
- Top with the avocado slices and salsa, then replace the top of the bagel.
Nutrition:
Calories: 326 | Protein: 30g | Carbs: 28g | Fat: 8g | Fiber 5g
Low Fat Frittata w/ Smoked Salmon
Fatty cold-water fish, like salmon, are rich in heart-healthy omega-3 fatty acids, as well as selenium, an antioxidant shown to help protect your heart.
Ingredients:
- 2 tsp extra virgin olive oil
- 6 green onions, trimmed and coarsely chopped
- 6 egg whites
- 4 whole eggs
- ½ tsp dried tarragon or 1½ tsp fresh, minced
- ¼ cup cold water
- 2 ounces thinly sliced smoked salmon, cut into ½" wide pieces
- ½ chopped fresh basil, arugula, or spinach (garnish)
Let's Cook:
- Preheat oven to 350°F.
- Heat heavy 8" oven proof sauté pan over medium heat 1 minute. Mist bottom of pan with cooking spray. Add oil and heat 20 seconds.
- Add green onions and sauté, stirring periodically, until soft, about 30 seconds.
- Whisk egg whites, eggs, tarragon, water, salt and black pepper in a medium bowl.
- Pour mixture into pan and lay salmon pieces on top. Cook, stirring periodically, about 2 minutes.
- Transfer to oven and cook until firm, golden, and puffed, about 6 to 8 minutes.
- Remove from oven and gently slide frittata onto warm serving platter. Garnish with fresh basil, if desired.
Nutrition:
Calories: 96 | Protein: 10g | Carbs: 2g | Fat: 1g | Fiber 0.5g