We all know that breakfast is “the most important meal of the day.” So rushing out the door with just a hot coffee with cream and sugar in hand does not do our bodies, or our hearts, any favors. Instead, taking the time to put together a delicious breakfast filled with heart healthy ingredients is key.
Of course, living a busy life means that time is always a factor, which is why we need something that manages to balance being both healthy and quick or easy. The following two recipes – my personal overnight oats creation and Natalie Colledge of Plum On Park’s healthy rendition of bagels and lox – will not only help your waistline, but also help your heart beat just a little happier.
The Quick Heart Healthy Breakfast Recipe
First up, overnight oats. All you need is a glass and a few minutes the night before to enjoy a heart healthy breakfast on-the-go. This quick and easy breakfast can be eaten as cold oatmeal or, if you have a few more minutes, the ingredients can be thrown into a blender for an on-the-go smoothie packed with everything you need to keep that ticker running.
The meal is made with heart healthy oatmeal that has beta-glucan fiber, which helps lower your LDL cholesterol, polyphenol-loaded raspberries, and blueberries that help clean up all those free radicals in your body, as well as cashew butter, almond milk and walnuts that are excellent sources for good monosaturated fats. Add in a little cinnamon and a banana for some potassium (an alternative to dairy) to help lower blood pressure and it’s hearth health in a glass.
Hearty and Healthy Overnight Oats
- 1/4 cup uncooked quick oatmeal (organic)
- ½ cup each raspberries and blueberries (organic, fresh or frozen)
- ½ banana (mashed)
- 1/2 cup almond milk
- 1-teaspoon cinnamon
- ¼ cup roughly chopped walnuts
- 1-tablespoon cashew butter (if blending. If not, leave out)
In a jar, mix together the oats, berries, banana, almond milk and cinnamon. Shake well and leave overnight. In the morning, top with the walnuts and cashew butter or put the cashew butter and the overnight oats into the blender for a smoothie.
The Easy Heart Healthy Breakfast Recipe
For those with a bit more time in the morning, we’ve got a non-traditional breakfast dish that might just be what your heart is craving. Salmon, a tried and true star of the dinner plate, swims upstream into the morning routine with this recipe by Plum on Park Owner and Culinary Director Natalie Colledge. Eating salmon allows us to benefit from its omega-3 fatty acids that are known for their anti-clotting effect.
Colledge keeps with the breakfast theme by adding in avocados for their array of “good” monosaturated fats and their ability to be anti-inflammatory. It’s also a creamy addition that packs in flavor without the pounds. Rounding out her dish is yogurt, a potassium-rich food that helps lower blood pressure. Try this easy recipe on a leisurely morning and notice the pep in your step for the rest of the day!
Cured Salmon and Egg Crostini
- 2 slices multigrain bread
- 4 poached eggs
- 4 slices top quality-cured salmon (lox or gravlax)
- 1/2 avocado, skin removed and sliced
- 1-cup baby arugula
- Cilantro yogurt crema (recipe follows)
- 1 tbsp. lemon vinaigrette (recipe follows)
Toast both slices of multigrain bread and evenly distribute the avocado slices on top. Top each avocado toast with 2 slices of cured salmon. Dress baby arugula with light vinaigrette and gently toss. To plate, evenly distribute the baby arugula on each plate. Place the avocado salmon toast on top of arugula salad. Gently place 2 poached eggs on top of each toast. Drizzle cilantro yogurt crema on top of each toast and garnish with cilantro leaves.
Cilantro Yogurt Crema
- 1 cup cilantro leaves and stems
- 1 1/2 cups yogurt
- 2 tsp. lemon juice
- 1 tbsp. honey
- 1 clove garlic
- salt and pepper to taste
Add all ingredients in a blender and blitz until smooth. Serve.
- 1 1/2 tbsp. fresh lemon juice
- 1 tsp. Dijon mustard
- 1/2 tsp. honey
- 1/4-cup extra virgin olive oil
- salt and pepper to taste
Add all ingredients except olive oil into a small bowl. Whisk to combine.
Slowly drizzle in the olive oil, whisking constantly until smooth and emulsified. Add salt and pepper to taste.