Breakfast is a perfect time to get ahead on the nutrients you'll need all day. If you’re tired of the same old bowl of boxed cereal, or if your PB and toast has gone stale, so to speak, it’s time for a morning meal makeover.
These fast, heart-healthy dishes make hitting the snooze button less tempting.
Greek yogurt is packed with protein. That’s a good quality in a breakfast, because it can help curb hunger throughout the morning. And that will make you less likely to visit the vending machine at work.
Nutrients called polyphenols in blueberries can help widen your blood vessels, which is good for your blood pressure. Garnish with walnuts for heart-healthy omega-3 fats.
Make it: Blend together 3/4 cup plain, low-fat Greek yogurt with 1/2 cup blueberries, 1/2 teaspoon vanilla extract, and 1/4 teaspoon cinnamon. Place in serving bowl and top with 1/3 cup low-sugar granola and 2 tablespoons chopped walnuts. Serves one.
Salmon Avocado Bites
Salmon is a good source of omega-3 fatty acids, which are great for your heart. Top it with creamy avocado -- the unsaturated fat will shave off some cholesterol numbers. Take a cue from the Scandinavians and use rye bread as a base. The high-fiber whole grain helps you feel full, which could put the brakes on overeating later in the day.
Make it: Mash 1/2 small avocado with 1 tablespoon lemon juice. Spread avocado on 4 rye crisps, and top with an equal amount of 2 ounces smoked salmon. Serves one.
It's smart to favor whole-grain waffles over the white-flour version. Check that the first ingredient listed on the package includes the word “whole.”
Adding peanut butter gives you a winning mix of protein, good fats, and fiber, so your breakfast can help improve blood cholesterol and tame hunger throughout the day. Look for jars with no added sugar, salt, or hydrogenated fats. Strawberries are rich in vitamin C, which can help keep your blood pressure in check.
Make it: Toast 1 whole-grain frozen waffle, and top with 1 tablespoon natural peanut butter and 1 cup sliced strawberries.