February is Heart Health Month!
Heart health is an extra important thing to be talking about…it seems now more than ever. According to the CDC, heart disease is the leading cause of death for men, women, and most racial and ethnic groups across the US. One person dies every 34 seconds from cardiovascular disease. And over the last few years, we have seen a sharp increase in the number of incidents related to cardiovascular disease.
With this in mind, one of the most important factors that we can address with respect to cardiovascular conditions, is prevention! If we take active measures to support our heart health early on, we can make a difference in the incidence of any disease that might present later. This includes things like staying active and moving your body every day, drinking plenty of water, getting good sleep, and eating a well-balanced healthy diet that supports heart health.
If you’re one that has trouble figuring out what to do for a heart healthy breakfast…you’re in luck! I have 3 of my favorite heart healthy breakfast recipes I would like to share with you today! As an added bonus, and because I need it too, these are all quick and easy to prepare, or can even be made the night before for a quick grab-and-go breakfast on the run when you’ve got to get out the door and get those kiddos to school!
Enjoy!
Apple-Cinnamon Chia Pudding
Ingredients:
½ C Non-dairy milk of your choice
2 Tbsp Chia seeds
2 Tbsp Pure maple syrup
¼ tsp Vanilla extract
1/4 tsp Ground cinnamon
½ C Diced apple
1 Tbsp Chopped pecans
Directions:
- Mix non-dairy milk, chia seeds, syrup, vanilla, and cinnamon together in a medium size mason jar (make sure to leave room for toppings/fillings). Cover and refrigerate overnight
- In the morning, stir well, then add apples and pecans, and stir again.
- Enjoy!
Blueberry-Pecan Overnight Oats
Ingredients:
½ C Rolled oats
½ C Filtered water
½ C Blueberries (can be frozen, thawed, or fresh)
2 Tbsp Nonfat plain Greek yogurt
1 Tbsp Chopped pecans
2 tsp Pure maple syrup
Pinch of salt
Directions:
- Combine rolled oats, water, and salt in a medium size mason jar. Cover and refrigerate overnight.
- In the morning, add yogurt, blueberries, pecans, and syrup. Stir to combine, and heat if desired.
- Enjoy!
Banana-Fig Ginger Muffins
Ingredients:
6 oz fresh figs – stemmed, chopped, and mashed
2 ripe bananas – mashed
1 Large egg
¾ C Granulated sugar (organic)
⅓ C Unsalted butter – melted
½ tsp Vanilla extract
2 C Organic whole wheat flour
1 ½ tsp Baking powder
½ tsp salt
¼ tsp Ground cinnamon
½ tsp Ground Ginger
Crystallized ginger – minced
Olive oil cooking spray OR muffin tin liners
Directions:
- Preheat oven to 350 degrees F
- Spray muffin tin with cooking spray or line with liners
- Whisk together mashed figs, bananas, egg, sugar, butter, and vanilla in a large bowl until well combined.
- In a separate bowl, whisk together flour, baking powder, salt, and cinnamon, and ginger.
- Whisk flour mixture into fig and banana mixture until just combined.
- Pour batter into the prepared muffin tin.
- Bake in the oven until a toothpick inserted in the center comes out clean (roughly 45-50 minutes).
- Let cool in pan 10 minutes, then transfer to a wire rack to cool completely.
- Garnish with crystallized ginger while cooling.
- Enjoy!
- Store leftovers in airtight container to enjoy throughout the week.