Studies show that when you start your day off with a healthy meal, you
improve concentration and performance at school and work, have lower cholesterol
levels, and have more strength.
The typical American breakfast includes foods like cereal and pastries,
which are high in sugar; meats like bacon and sausage, which are high
in saturated fat and sodium; and waffles and pancakes made from white
flour, which have little nutritional value.
Breakfast gives us the fuel we need to have productive mornings, but our
days don't have to begin with empty calories. February is American
Heart Month. Start your day with a heart healthy breakfast! Here are a
few recipes for you to try.
Veggie Breakfast Sandwich
- 2 eggs (whites only)
- ½ teaspoon olive oil or olive oil cooking spray
- 1 avocado
- ½ cup chopped mushrooms
- ½ cup chopped red and green peppers
- ½ cup of spinach
- 1 slice of reduced-fat pepper jack cheese
- 1 whole wheat English muffin
Note: Olive oil and avocados contain monounsaturated fats that help lower
LDL (bad) cholesterol levels, while raising the amount of HDL (good) cholesterol
in your body.
Pour (or spray) olive oil into a pan. Turn stove to medium-high heat.
Add the chopped mushrooms, peppers and spinach. Sauté for 5 minutes.
While the vegetables are cooking, crack 2 eggs in a bowl and separate the
yolks from the whites. You will only use the whites.
After you've sautéed your vegetables for five minutes, pour
the egg whites in the pan. Scramble until the eggs are no longer clear.
Turn stove off and remove pan from the burner so the eggs don't overcook.
Take 1 whole wheat English muffin and slice in half. Place a slice of reduced-fat
pepper jack cheese on one side, and scoop the eggs you just prepared on
top of the cheese.
Slice the avocado in half, remove the pit, and scoop out enough flesh to
spread on the other side of the English muffin.
Put the sandwich together, take a bite and enjoy! Wash it all down with
a homemade glass of Morning Boost Orange Juice.
Morning Boost Orange Juice
- 2 oranges
- 1 cup of spinach
- 1 cup of blueberries
- 1 cup of water
Note: Blueberries are linked to a lower risk of heart attack. They have
compounds that help widen arteries to promote blood flow.
Combine all of these ingredients in your blender. Blend for one minute.
Pour in a glass and enjoy!
If you have heart related questions and would like to speak with a cardiologist,
Partners in CardioVascular Health at 302.421.4828 to schedule an appointment. Same day appointments are available.