- 12 Smart Ideas for Breakfast On the Go
- Quick and Easy Heart Healthy Breakfast Recipes
- A healthy breakfast may protect against heart disease
- 22 Heart Healthy Foods to Fuel Your Cardiac Diet
- What is a Cardiac Diet?
- Heart Healthy Foods
- Have High Cholesterol? Foods to Avoid
- Creating a Heart Healthy Diet Plan
- Top Breakfast and Brunch Recipes
12 Smart Ideas for Breakfast On the Go
1. Single-serving bowls of whole-grain cereal are packed withvitamins and minerals.
2. Pair string cheese with whole wheat crackers.
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3. Hard-boil several eggs to have on hand for busy mornings.
4. Small cartons of low-fat yogurt are a good combination ofcarbohydrates and protein.
5. Whole-grain English muffins can serve as a base for abreakfast sandwich. Spread on peanut butter, a source of satisfyingprotein and heart-healthy fats.
6. Make breakfast wraps with whole wheat tortillas; roll in leanprotein, such as turkey and low-fat cheese, scrambled eggs withdiced peppers and onions, or peanut butter and bananas.
7. Keep low-fat cheese slices on hand for breakfastsandwiches.
8. Single-serving cartons of low-fat, low-sodium cottage cheeseare a good source of protein; stir in berries or fruit forfiber.
9. Top whole wheat toaster waffles with a tablespoon of peanutbutter and/or fruit preserves.
10. Try soy or lean turkey sausage patties (you can eat themalone or put them in a breakfast wrap or sandwich).
11. Stir a tablespoon or two of fruit preserves or chopped driedfruit into plain instant oatmeal to add a touch of sweetness.
12. For protein, add a tablespoon or two of nuts to your yogurtor oatmeal. Stir frozen berries into oatmeal or yogurt to boost thevitamin content.
Quick and Easy Heart Healthy Breakfast Recipes
The latest update for Quick and Easy Heart Healthy Breakfast Recipes is written by Lindsay Podolak.
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 a completely customizable avocado toast recipe – will not only help your waistline, but also help your heart beat just a little happier.
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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 of good monounsaturated fats. Add in a little cinnamon and a banana for some potassium (an alternative to dairy) to help lower blood pressure and it’s heart 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
Next up, avocado toast. What may have seemed like a passing trend when it hit the scene a few years back has proved it has legitimate staying power on the breakfast menu, thanks to both its deliciousness and its health benefits.
You’d be hard-pressed to find a brunch spot in New Jersey that doesn’t offer some type of avocado toast concoction. Montclair’s Plum on Park restaurant has the Avocado Egg Salad Crostini, with mashed avocado, chopped eggs and arugula. Yum!
Avocados, while high in fat content, are full of the good kind of fat… monounsaturated fatty acids, known as “heart-healthy fats.” And if you pair it with a slice of toasted Ezekiel bread, you’re adding in an additional dose of fiber, nutrients, sprouted grains and protein.
But the best part about it? The ways to top off your avocado toast are seemingly endless. Check out this list for some ideas, or be creative and come up with your own! I like to add crushed red pepper to mine.
Basic Avocado Toast
- 2 slices Ezekiel bread
- 1 avocado
- Lime juice
- Salt & pepper
Toast two slices of Ezekiel bread. Mash ripe avocado in a bowl with a squirt of lime juice (to prevent browning). Add in salt and pepper to taste.
Boom, done. It’s that easy!
A healthy breakfast may protect against heart disease
Published: May, 2008
Breakfast is more than just an eye-opener that helps you transition from sleep to the day ahead. Eating breakfast, especially one that includes whole grains, reduces your risk for heart attack, stroke, type 2 diabetes, and heart failure, reports the May 2008 issue of the Harvard Heart Letter.
A host of mostly small studies show that eating breakfast, as compared with skipping it, makes for smaller rises in blood sugar and insulin after all of the day’s meals and snacks. Smoothing out the blood sugar and insulin roller coaster can help reduce levels of harmful LDL cholesterol and triglycerides. It can also curb the appetite.
What you eat for breakfast matters just as much as whether you eat it, if not more so. The Harvard Heart Letter suggests these menu ideas that are heavy in whole grains, fruits, and healthy protein sources:
- a bowl of steel-cut oatmeal topped with fruit and walnuts
- a bowl of high-fiber, whole-grain cereal such as Fiber One, Shredded Wheat, or Cheerios with milk and sliced banana, strawberries, blueberries, or other fruit
- 6 or 8 ounces of 1% yogurt with blueberries and sunflower seeds
- a whole-grain English muffin with peanut butter
- an omelet made with one egg and one egg white, or egg substitute, served with whole-grain toast and orange slices
- a smoothie made with milk, yogurt, orange or pineapple juice, strawberries or blueberries, and banana, plus some oat bran, ground flax seeds, or wheat germ for extra fiber and healthful oils.
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Heart disease is a growing health concern for many people around the world, but adding something as simple as oats to your diet can make a world of difference.
Heart disease is a variety of conditions that affect the functions of the heart and can have many root causes. Some of the conditions of heart disease include angina, cardiac arrest, heart attack and heart failure.
But heart disease can be prevented and managed through a variety of means like exercising regularly, controlling your blood pressure and eating a heart-healthy diet that is high in fiber and low in fat, especially saturated and trans-fat.
This is where oats take center stage! Eating oats can help prevent and control heart disease while also greatly improving your overall health.
Oats are high in soluble fiber, which can help decrease your chance of developing heart disease by lowering cholesterol levels and blood pressure. They are also low in sodium and saturated fat and contain no trans fats, important factors in a heart-healthy diet.
Heart disease is also linked to obesity and your risk of developing heart disease increases with your weight. Oats are an easy, affordable and delicious way to help manage and maintain a healthy body weight.
For example, eating oatmeal at breakfast can help to control your appetite throughout the morning by making you feel fuller longer. Add a touch of sweetness with fresh or dried fruit, or a no-sugar-added preserve.
Not in the mood for oatmeal? No problem – add oats to eggs and feel satiated until lunch. Try whipping up a quick and easy breakfast of Scrambled Eggs with Oats, wrapped in a tortilla with a little low-fat cheese and salsa.
No matter how you like to eat your oats, you can be confident that your heart health is in good hands when you make oats a part of your day, every day.
Share this:FacebookPinterestemail Print Eggs scrambled with oats is an easy and protein-packed recipe to get your day off to an energetic start. Wrap in a warmed whole wheat tortilla with your favorite toppings for a delicious, grab-and-go breakfast. Course Breakfasts Prep Time 5 minutes Cook Time 5 minutes Total Time 10 minutes Servings 1
- 2 eggs (or 1 egg and 2 egg whites)
- 2 Tbsp instant oats (30 ml)
- Salt and pepper, to taste
- In a small bowl, beat the eggs with the oats. Season with salt and pepper.
- Spray a non-stick pan with cooking spray or brush with oil.
- Add the eggs to the pan and cook over medium heat, stirring frequently until cooked.
- Serve on a warmed tortilla with your choice of salsa, grated cheese and sliced avocado or refried beans.
A healthy breakfast doesn’t require a lot of time or energy every day. All you need to do is stock up on good ingredients when you’re at the grocery store each week. Then, take a few minutes each morning to put it together. These few changes in shopping and morning habits can help you to establish a lifetime of healthy eating.
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Preventive cardiology dietitian Katherine Patton, MEd, RD, CSSD, LD, offers five tasty, hearty and heart-healthy breakfast ideas that take no more than 10 minutes to prepare.
They can be eaten at home or on the go, so you won’t miss a beat in your busy day — and you won’t miss any flavor. Each incorporate carbohydrate, protein, and fat to ensure you start the day with a satisfying, balanced meal to fuel you all morning long.
Creamy, crunchy oatmeal
Measure a ½ cup dry serving of old-fashioned or steel cut oats oatmeal into a microwave-safe bowl (quick cook or instant versions are okay if you need to save more time). Pour enough water over the oatmeal to cover, and stir. Microwave on high for 2½ to three minutes until done. If you prefer a sweeter taste, try adding fresh fruit or a dash of vanilla extract. To balance out this complex carbohydrate containing meal with protein and healthy fat, add chopped nuts and/or seeds like chia or ground flaxseed.
An alternative oatmeal option is soaking oatmeal overnight or for as little as 30 minutes in the morning. Start with ½ cup of your favorite oats and ½ cup of water or your favorite milk. Mix together and let soak. (Original oats need to be soaked overnight, instant can be soaked for ~30 minutes). Eat cold or warm up in microwave if desired.
Egg and cheese English muffin
Ever cook an egg in the microwave? It’s fast and, unlike frying an egg in a skillet, you don’t have to add fat. Whisk one large egg (for extra fiber add chopped veggies like peppers, onions, tomatoes, mushrooms) in a microwave-safe bowl and microwave on high for 45 to 55 seconds until firm. Set the cooked egg on a slice of whole-wheat English muffin and top with extras for more flavor: sliced avocado, tomato, onion, a slice of 2%-fat cheese or salsa. Top with remaining half of English muffin and serve with a cup of fresh fruit.
Spread one tablespoon natural almond butter on one toasted or untoasted sprouted grain bread (or waffle) and a tablespoon of fruit preserves or sliced banana on another. Press the two slices together to make a sandwich. Enjoy with a 8 ounce glass of your desired milk — skim, 1%, soy or almond.
Cereal a go-go
For a quick on-the-go meal, prepare single-serving sandwich baggies filled with your favorite low-sugar, high-fiber (at least 3 grams of fiber) cereal, nuts, seeds and dried fruit. Making your own mix allows you to customize to your taste buds and change it up from day to day. Don’t have time to make your own? Turn to a pre-packaged single serving trail mix.
22 Heart Healthy Foods to Fuel Your Cardiac Diet
Photo: Paula Daniëlse/Getty
What is a Cardiac Diet?
“Cardiac diet” is an unofficial term for a heart healthy diet. This is a plan to eat plenty of nutrient-rich foods—fruits and veggies, whole grains, lean poultry and fish. And it also means avoiding saturated fats, trans fats, and excess sodium and sugar.
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“Following a heart healthy—or cardiac—diet would be recommended to someone who has high blood pressure, high cholesterol or any other history of heart disease, or to someone who has a family history of heart disease,” explains Lauren Kelly, MS, RD, CDN and founder of Kelly Wellness in New York City.
But even if you don’t have a cardiovascular health concern, sticking to a cardiac diet is important, since it can reduce risk of heart disease in the future, says Alice H. Lichtenstein, DSc, Gershoff Professor of Nutrition Science and Policy at Tufts University.
In fact, this is the way we all should be eating. By limiting junk foods and adding more nutritious ones, you’ll be fueling your body with what it needs to stay healthy and possibly improve your overall health.
“Following a cardiac diet can help you lose weight, lower your blood pressure, cholesterol and blood sugar levels,” says Kelly. “It can even boost your energy because of your healthier food choices.” Results vary from person to person, explains Dr. Lichtenstein, since they depend on a variety of factors, including what you were eating before you went on a cardiac diet, your lifestyle choices (exercise and smoking) and other risk factors.
Heart Healthy Foods
When you’re following a cardiac diet, it’s important to eat plenty of heart healthy foods, including fruits and vegetables, and foods rich in fiber and Omega-3 fatty acids.
Fruits and Vegetables
Fruits and vegetables and are undoubtedly healthful foods. They boost your immune system, providing the nutrients your body needs and help reduce inflammation. Plus, the more fruits and veggies you eat, the less junk you’re liable to eat. At mealtime, American Heart Association recommends filling half your plate with veggies and/or fruits.
The good news is that every vegetable and fruit is good for you, as long as you’re eating them without added salts and sugars. The more colors of the rainbow you consume, the greater variety of nutrients you’re getting.
“Vary your vegetables each day and try to pick more of the non-starchy options ,” says Kelly. “I find that often the white or beige vegetables are forgotten about and viewed as not as nutritious, but these foods, such as onion, cauliflower, and mushrooms, are incredibly healthy.” She also recommends:
Image zoom Credit: Kyoko Hasegawa Photography/Getty
- Bok choy
- Bell peppers
You probably think of fiber as good for digestion, but it’s also an important component of a heart healthy diet. “One of the most important nutrients for heart health is soluble fiber,” explains Kelly. “Eating soluble fiber can help lower your cholesterol level and better manage blood sugar levels.” Aim for about 10 to 25 grams of soluble fiber per day; you can find it in:
- Ground flaxseed
Omega-3 Fatty Acids
Omega-3 fatty acids are found in fatty fish and in some nuts and seeds. These good fats can reduce blood pressure, decrease triglyceride levels, slow the growth of plaque in the arteries and reduce the risk of arrhythmias. Your doctor may prescribe an Omega-3 supplement if you’re on a heart patient diet but you should also be eating Omega-3-rich foods such as:
- Ground flaxseed
- Hemp Seeds
- Chia seeds
Have High Cholesterol? Foods to Avoid
If you have high blood cholesterol or another cardiovascular health concern, there are certain foods you’ll want to avoid to keep your heart healthy.
One common misconception is that all high cholesterol foods should be avoided completely. “Cholesterol from your diet actually doesn’t affect your blood cholesterol levels like it was once thought,” says Christy Shatlock, MS, registered dietitian at bistroMD. “However, you do have to be careful because oftentimes foods high in cholesterol are also high in saturated fat, which needs to be limited on a heart healthy diet.” In other words, don’t indulge in bacon and whole milk. But go ahead and eat eggs, salmon and shrimp even though they have cholesterol, since they’re not high in saturated fat.
Instead of focusing on high cholesterol foods while on a cardiac diet, avoid trans fats and saturated fats and foods high in salt and sugar.
Image zoom Photo: Peter Dazeley
Trans Fats and Saturated Fats
“Overall, we are more concerned about trans fats raising our blood cholesterol ,” explains Kelly. “It’s recommended you consume zero of this type of fat because it has been so strongly linked with heart disease.”
She explains that while trans fats have been ‘banned’ from processed foods, they’re still present in some foods in small quantities. For example, a jar of peanut butter could say it has 0 grams of trans fat but really contain about 0.4 grams per serving. Several foods with “just a little” trans fat can add up to too much trans fat. So check the label and make sure the foods you’re eating don’t contain “partially hydrogenated oils.” This can include:
- Peanut butter
- Packaged cookies
- Packaged cakes
- Donuts and muffins
For a hearty healthy diet, avoid trans fat. This means choosing baked or roasted foods over fried ones. Also eat red meat about once or twice a week (or less), and select lean cuts, such as sirloin or filet mignon. Steer clear of:
- Fatty cuts of read meat (porterhouse, rib eye, prime rib)
- Any fried food
Saturated fats mostly come from meat and dairy products. Avoiding foods high in saturated fat—and choosing healthier options—can lower your cholesterol level and boost your lipid profile. Fatty beef is an example of a food with saturated fat. Also on the list is:
- Poultry with skin
- Cheese and other whole or reduced-fat dairy products
- Whole fat dairy
Image zoom Photo: Brian Woodcock
Too much salt in your diet is bad for your cardiovascular health. That’s because extra sodium increases blood volume in your blood vessels, raising blood pressure and making your heart work harder to pump it.
Eat 1,500 milligrams or less of sodium per day to keep blood pressure low. Your first step is keeping the saltshaker off the table. “Instead, use herbs and spices or a salt-substitute such as Mrs. Dash,” suggests Kelly. Read the label on any pre-made spice mixtures, since often the first ingredient is salt, and you want to stay away from that.” Also be careful of hidden salt in the foods you’re eating. Anything over 140 mg of sodium per serving is a no-no. And surprisingly, these foods may be high in sodium:
- Sweets (like cookies and cakes)
Sorry if you’ve got a sweet tooth—researchers say eating too much sugar is connected to a higher risk of dying from heart disease. Sadly, most of us eat too much. The average American eats about 22 teaspoons of sugar per day. However, the American Heart Association recommends women eat no more than 6 teaspoons of sugar a day (a.k.a. 24 grams or 100 calories) and men eat no more than 9 teaspoons a day (a.k.a. 36 grams or 150 calories).
To significantly reduce your sugar intake, avoid foods with added sugar, such as:
- Soft drinks
- Fruit drinks
- Cakes, cookies and pies
- Ice cream
- Sweetened yogurt and milk
- Sweet breads and waffles
“Look out for secret sources of sugar like breads, cereals, yogurts, condiments and sauces,” says Kelly. “Choose foods with less than 9 grams of sugar per serving.”
Image zoom Credit: Xsandra/Getty
Creating a Heart Healthy Diet Plan
As you work with your doctor and/or nutritionist to create a heart healthy diet plan, you’ll learn ways to stick to the plan and create delicious meals you and your family can enjoy.
Dr. Lichtenstein recommends not only stocking your fridge and pantry with healthy foods but your freezer too. That’s because many fruits and vegetables spoil quickly. Raw lean meat may only be usable for a few days in the fridge. But frozen items can last for month. If you always have some foods that fit your cardiac diet in the freezer, you’ll be able to easily whip something up, even when you’re in a rush.
At breakfast, beware of the hidden sugars in many cereals and juices, and look for ways to incorporate lean protein, fiber and Omega-3s into your morning meal. Kelly suggests:
Healthy Omelet: 1 egg + 2 egg whites with ¼ to ½ an avocado and veggies with a few tbsp. hummus or ½ cup baked sweet potato
Tofu Scramble: Tofu (or egg) scramble with tomato, spinach, black beans, garlic a few slices of avocado with 1 slice of 100% whole wheat bread
Loaded Oatmeal: 1 cup cooked rolled gluten-free oats with cinnamon; mix in 1 tbsp almond butter and top with few chopped walnuts, ½ sliced small banana
Protein-Packed Rice Cake: Brown rice cake with 1-2 tbsp low sodium peanut or almond butter (with no “partially hydrogenated oils”) with 1 small sliced banana
Check out more heart-healthy recipes.
Image zoom Photo: Jennifer Causey
Many typical lunch foods—cold cuts, cured meats, pizza and soup—are high in sodium, so keep that in mind. You probably want to pack your own. These are a few delicious lunch ideas you’ll want to whip up:
Chicken Avocado Sandwich: 100% whole wheat bread with baked chicken, few slice of avocado, lettuce, tomato with side salad of veggies (i.e. beets, onion, carrots) and chickpeas or black beans with olive oil and vinegar
Homemade Rice or Quinoa Bowl: 1/2 to 2/3 cup brown rice or quinoa, ½ cup black beans or pinto beans, 1-2 cup of veggies (i.e. spinach, broccoli, cauliflower, string beans), topped with baked chicken, fish or tofu
Turkey Burger: Make a burger from ground lean turkey with scallion and red pepper and top with few slices of avocado (or 1 slice Swiss cheese), served in low sodium brown rice tortilla or steamed collard greens
Avocado Tuna Salad: Tuna salad made with ½ mashed avocado with sliced grapes and few chopped walnuts, lettuce and slice of tomato on 1 slice of whole grain bread or on bed of greens
Low Sodium Bean Soup or Chili: Low sodium chili or bean based soup, topped with few slices of avocado. “If this is your entire meal, can aim for less than or equal to 500 to 550 milligrams sodium for the soup.
The way you prepare your dinner will help you stick to your heart-healthy diet. Select lean cuts of meat and trim fat (and remove poultry skin) before cooking. Broil meat instead of pan-frying it, and drain fat from foods before eating them.
You can also make some smart substitutions, such as using low-fat or fat-free cheese and milk, and cooking with liquid vegetable oil (olive, sunflower, canola) instead of solid fats, such as butter, lard and shortening.
Here are a few dinner ideas that are both tasty and cardiac-diet friendly:
Baked Chicken or Fish: Bake it with 1 tbsp extra virgin olive oil (or try avocado oil) and a few tablespoons of salsa; serve it with cooked vegetables (i.e. broccoli, asparagus, spinach) and whole grain starch (i.e. ½ cup cooked brown rice, whole wheat pasta, or bean-based pasta)
“Breaded” Baked Salmon: Coat salmon with olive oil, whole wheat bread crumbs, mustard and lemon; serve it with side of vegetable (i.e. broccoli, sautéed spinach with garlic) and a whole grain starch (i.e. sweet potato, quinoa)
Turkey Meatballs: Make your meatballs with one pound lean ground turkey, ½ cup quick oats, 1 egg, ½ tsp dried oregano and little pepper. When they’re done cooking, drizzle them with olive oil
Feta Chicken: Bake chicken, and serve it with a side of ½ cup baked butternut squash, ½ cup sautéed broccoli and ½ cup quinoa mixed together. Top with sprinkle of feta cheese
We’ve got even more recipes for heart healthy entrées, heart-healthy seafood recipes and heart-healthy vegetarian recipes.
Image zoom Photo: Colin Price
At snack time, skip the salty chips and crackers and instead go for low-salt options with plenty of fiber and protein to tide you over until your next meal.
These are a few ideas Kelly loves:
- 1 hard boiled egg with a piece of fruit
- Hummus with cut up fresh (or roasted) vegetables (i.e. carrots, peppers, broccoli)
- Slice of 100% whole wheat bread with almond or peanut butter and sliced banana
- Slice of 100% whole grain bread with ½ mashed avocado, topped with 1-2 tbsp ground flaxseed
- Plain Greek yogurt with 1 tbsp peanut/almond butter mixed in or topped with 10-15 nuts, ½ cup berries; can also add in 1 tbsp ground flaxseed, hemp seed or chia seed
And yes, you can occasionally indulge in dessert. Here are some heart-healthy dessert recipes we highly recommend.
Remember: a change in your diet might tough at first but it truly can change your health—and your life—for the better. And with a little practice, you’ll get the hang of sticking to your cardiac diet and enjoying your food.
“There’s so much flexibility with a heart healthy diet, so it can be customized to work for different people,” says Lichtenstein. After you recipes you enjoy and making them part of your meal plans, “it shouldn’t feel like a diet, it should just become your routine.”
Top Breakfast and Brunch Recipes
Top Breakfast and Brunch Recipes are the perfect healthy and delicious way to celebrate Mother’s Day or any lazy weekend morning.
We are so excited to share with you 23 EASY and FUN top breakfast and brunch recipes from some amazing healthy food bloggers. We have given the boys all these delicious recipes in a print out form, text and email in hopes of providing a big hint of what options serve mom in bed on her very special Mother’s Day. I am not holding my breath on that wish..! However, we have the next 23 Sunday mornings breakfast and brunch ideas all sorted and that is a very good thing. These top breakfast and brunch ideas are so simple to make with a little guidance from an adult and are sure to bring a smile to your mom’s face.
For all of you moms out there, I can only guarantee that these recipes will knock your socks off. I cannot guarantee that your loved ones will tidy up the kitchen when they are done preparing your delicious breakfast or brunch. 🙂 (Boys! If you are reading this, please take note! If the kitchen looks like the after effects of WWW III, mom will not be smiling anymore.)
These top breakfast and brunch recipes have been divided into 3 categories; sweet beginnings, eggs and savoury bites. So go on! What are you waiting for?! Go check out these recipes and be sure to stop in and visit the other healthy bloggers. Now is your chance to compile your grocery list for a Mother’s Day brunch menu or any day you want a special lazy morning breakfast or brunch.
Simply Fresh Dinners/ Blueberry Maple Bread Pudding
Peas and Crayons/ Key Lime Pie Pancakes
Whole Food Bellies/ Zesty Lemon and Vanilla Chia Pudding Cups
Healthy World Cuisine/ Blackberry Lemon Drop Biscuits
View From Great Island/ Beautiful Breakfast Tart (Gluten-Free)
Cotter Crunch/ Dreamy Paleo Blueberry Coconut Souffle Bake
Cheftographer/ Vegan and Gluten-Free Strawberries and Cream Scones
Healthy World Cuisine / Strawberry Rhubarb Refrigerator Jam
Healthy World Cuisine/ Gluten-Free Cardamon Banana Pancakes
Nourish Every Day/ Healthy Cinnamon Ginger Granola
Healthy World Cuisine/ Healthy Vegan Matcha Pancakes
Strength and Sunshine/ Lively Lemon Poppy Seed Muffins
Beaming Baker/ Blueberry Coconut Smoothie Bowl (Vegan and Gluten-Free)
Healthy World Cuisine/ Quinoa Fruit Salad
Omnivores Cookbook/ Egg and Green Onion Crepe
Leelalicious/ Breadless Breakfast Crustless Veggie Quiche
Green Healthy Cooking/ Huevos Divorciados
Healthy World Cuisine/ Sautéed Asparagus and Mushroom with Poached Eggs
Healthy World Cuisine/ Stove Top Parmesan Leek Frittata
Healthy World Cuisine/ Feta Egg Rollups
Food Done Light/ Healthy Spring Ratatouille Tarts
Two Purple Figs/ Easy Smoked Salmon Platter
Healthy World Cuisine / DIY Ultimate Bagel Bar Brunch
Vitamin Sunshine/ Strawberry and Greens Lemon Thyme Chicken Salad (Whole 30)
Healthy World Cuisine/ Nutty Ginger Tamari Quinoa Salad
Healthy World Cuisine / Summer Salad with Strawberry Rose Dressing