20 Quick and Easy Breakfast ideas to Die for in 2020
20 Quick and Easy Breakfast ideas to Die for in 2020
Written by: betterbreakfast.org
Heart disease and attendant problems like stroke are the top killers in the United States. Fortunately, we can undo the damage and protect ourselves by eating right and clean. Here are 20 heart healthy breakfast ideas you don’t want to live without.
Add a Side of Beans to the Bacon and Eggs
Bacon and eggs are high in protein and moderate your appetite throughout the day. However, they are also high calorie and high in cholesterol. Instead of eliminating these items from the menu, do what the Brits do and have a side of beans. The bacon can flavor the beans, but you’re getting far more fiber in your system. It is filling and improves the nutritional profile of the meal.
Avocado is a great-tasting source of healthy fats. You could eat avocados in place of deviled eggs. Top with tomatoes to get a massive anti-oxidant boost. Just be careful that you aren’t using this as an excuse to buy high calorie guacamole and say this is good for your heart.
Oatmeal with Berries
The classic oatmeal recipe adds milk and sugar to the whole grain oats. Consider adding strawberries or blueberries instead. These fruits are super-foods for your heart. Note that you can add frozen berries to overnight oats to have a delicious treat ready in the morning.
Whole Grain Porridge
Whole grains are good for your heart. And while we tend to focus on whole grain bread, you can also make whole grain porridge the same way you make oatmeal. It is your choice whether you use whole wheat flour, brown rice, rye, quinoa or a cup of tahini. Note that you can add milk or vegetarian milk alternatives as well as fruit to the mix.
Salmon are high in omega 3 fatty acids, and they’re a lean source of protein. While this is a conventional breakfast for most, consider replacing the sausage or bacon on your plate with smoked salmon instead. And remember that you can include leftover salmon from dinner last night.
We’re not telling you to dump berries on ice cream and call it breakfast. Instead, layer blueberries, strawberries and other types of berries with layers of Greek yogurt. You’ll create a heart-healthy breakfast that tastes like a dessert. If you’re looking for quick and easy healthy breakfast ideas, note that you can buy low-sugar yogurt and just dump in fruit, too.
Dark chocolate is high in flavonoids, a powerful antioxidant. Note that you have to be eating chocolate that is at least 70 percent cocoa to see real benefits. We aren’t telling you to eat chocolate for breakfast, especially not milk chocolate or candy. Instead, consider this an invitation to add dark chocolate chips to your yogurt, oatmeal or whole grain baking mix.
The pomegranate is a super-fruit that may be the true star of the Garden of Eden story. (Apples don’t grow in the Fertile Crescent, but pomegranates do.) These rich red fruit contain enzymes that prevent the hardening of your arteries. You can add pomegranates to your diet, or you can drink pomegranate juice. You could even mix pomegranate juice into your juice smoothies.
Grapefruit are good for your heart, and that’s on top of the high levels of vitamin C and fiber it contains. If you can’t stand to eat the fruit, drink grapefruit juice. However, you cannot consume grapefruit if you’re taking certain statin drugs.
Citrus Fruit Salad
Citrus fruits like grapefruit, oranges and tangerines are great for your heart. Consider mixing these citrus fruit slices into a fruit salad and eating it. This will be more interesting than just eating an orange and tangerine for breakfast, and you can mix other fruits into the salad based on what is available. Throw in almonds or pecans to add filling protein.
They say an apple a day keeps the doctor away. The fiber in apples is filling. The vitamins in it are beneficial for your heart. The fruit itself is mildly sweet. You can eat one or two apples for breakfast. You can dice them and add them to oatmeal. Or drink apple juice, as long as it doesn’t have a lot of added sugar.
This is not permission to eat all the hash browns you want. Potatoes are one of the few cheap foods high in potassium, and they are gluten free. They’re relatively healthy as long as you don’t deep fry them. This means that making your own pan-fried or air fried hash browns with a healthy cooking oil like coconut can be good for you. Or add leftover diced potatoes to your breakfast plate.
Cantaloupe is high in fiber and a wide range of micronutrients. The health benefits are one reason why a slide of cantaloupe is often given alongside breakfast pastries. Consider setting the pastries aside and getting another piece of cantaloupe.
Tomatoes are rich in vitamin C, potassium and lycopene, a natural anti-oxidant. The problem is that most people are eating tomatoes as part of sugary sauces like ketchup. The solution is to add fresh tomatoes to your omelet or baked tomato slides to the breakfast menu. Or have a glass of tomato juice. Juices you make yourself are ideal for someone dedicated to clean eating.
Nuts are a source of filling protein. Nuts like almonds contain heart-healthy fats, and nuts like walnuts are a vegan source of omega-3 fatty acids. You could eat a bowl full of nuts for breakfast and call it a day. Or mix the nuts with dried fruit. Trail mix like this is heart-healthy and convenient. Just don’t have a large bowl, since this mix is calorically dense. Pre-made trail mix is one of those quick and easy healthy breakfast ideas that you may find yourself snacking on later in the day, too. This is also a perfect choice for someone focused on clean eating.
Skip the matcha mixed into a fancy baking mix, and simply have a glass of green tea at breakfast. Having green tea at the start of the day helps you get the four servings a day associated with a 20 percent lower risk of cardiovascular disease.
Leafy Green Vegetables
It is hard enough to get the average person to eat spinach or kale at dinner, so we’re not going to tell you to steam and serve these greens up as breakfast. However, you can incorporate them into your morning meal. Slice, dice, and include it in your omelet. Or add it to your fruit juice smoothie drink in the morning. In fact, green goddess smoothies often incorporate one to two servings of these leafy green vegetables along with fruits like oranges.
You probably didn’t expect to see coffee on a list of heart healthy breakfast ideas. Yet it is good for you in the right situation. This does not mean you can run into your favorite coffee shop and order a double expresso with extra cream and sugar. It is the coffee itself that’s associated with a lower risk of heart disease. Six cups a day was found to lower your risk of heart attack by ten to fifteen percent. Just two cups a day lowers your risk of stroke by nearly a third. Note that this is only true if your body can break down the caffeine properly. If caffeine consumption leaves you with a fluttering heart, stop.
Flax Seeds / Chia Seeds
Flax seeds, also known as chia seeds, are high in fiber and anti-oxidants. They have the highest content of omega-3 fatty acids of any vegan source. The problem is that almost no one can stand to eat them by themselves. One way to incorporate them into your diet is to mix them into your oatmeal. Another option is to grind them up and include them in your favorite baking mix. A third choice is to grind it up and mix it into your favorite smoothie or yogurt drink. Now you’re making every recipe more heart healthy.
Almonds are high in monounsaturated fats, the kind that’s good for your heart. If you just want to eat a handful of nuts to start your day, almonds are a good choice. If you’re vegan, almond milk is a good replacement for dairy milk, especially if you drink a low-sugar variety. Note that you can also have high protein, heart healthy almond milk yogurts mixed in with superfruits like blueberries.