We know that you’re too busy during the week to prepare complicated, time-consuming breakfasts for you and your family. But that doesn’t mean you have to compromise on health.
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Here are five delicious, heart-healthy breakfast ideas that take no more than 10 minutes to prepare. These recipes come from preventive cardiologist dietitian Julia Zumpano, RD, LD.
You can either fix these meals to eat on the go or enjoy them at home.
Each of these breakfast ideas are designed to incorporate at least three main food groups. This will ensure you and your family receive the necessary protein, fat, fiber, vitamins and minerals necessary for good health.
Yogurt and fruit parfaits
Alternate layers of diced fresh fruit or berries with nonfat plain yogurt and low-fat granola in a tall parfait glass. If you plan to eat them later, use a clear plastic cup and improvise a lid of plastic wrap secured with a rubber band.
Banana berry smoothie
In a blender, mix together one small banana, 1 cup fresh or frozen mixed berries, ½ cup 100% orange juice, ¼ cup plain nonfat yogurt and a tablespoon of ground flaxseed or wheat germ. Pour into two 8-ounce glasses or travel cups.
Top half of a toasted small whole-wheat bagel or English muffin with two tablespoons of nonfat Greek yogurt mixed with two teaspoons of strawberry preserves. Top with ½ cup sliced strawberries and enjoy with an 1-cup serving of 1% or nonfat milk.
PB and raisin roll-up
Spread one to two tablespoons of natural peanut butter over a six-inch whole wheat tortilla or wrap. Sprinkle with raisins, chopped apple or banana and a drizzle of agave nectar and roll. Enjoy with a ½-cup serving of calcium- and vitamin D-fortified orange juice.
Trail mix delight
Package 1/3 cup homemade trail mix (a mix of your favorite dried fruits, nuts and seeds) in a small snack bag. Take along a container of low-fat or nonfat yogurt. When you’re ready to eat, mix in the trail mix for a crunchy treat.