Healthy Heart Fridays: Recipes To Start Your Day In A Heart-Healthy Way

Organic Pharmer offers breakfasts you and your heart will love.


Published:

Photo courtesy of Organic Pharmer

As you probably know already, February is American Heart Month. Every Friday in February, we're going to spotlight information about heart health, things you can do locally to keep that heart pumping, or ways to support the American Heart Association. (Remember, you can always donate to the American Heart Association online.)

You know what they say about breakfast being the most important meal of the day. We asked Lee and Darleen Gross, chefs at Organic Pharmer in Rye Brook, for a couple of recipes to help you get the day started and be good to your heart. We also asked Organic Pharmer co-founder Dr. Susan Blum, a member of Dr. Oz’s Medical Advisory Board, what makes these recipes so good for your heart.

Organic Pharmer’s “Power Porridge”

(makes approximately 1 quart, or 3-4 servings)

Ingredients:

1 cup gluten-free rolled oats
¼ cup quinoa
1 Tbsp toasted brown flax seed
1 pinch of sea salt
3 cups filtered water

Directions:

Combine all ingredients in a pot and bring to a boil, reduce heat to low, cover and simmer gently for 20 – 25 minutes. To speed up the cooking (and improve digestibility), soak the grains in the water overnight.

Optional Toppings:

Roasted nuts and seeds (roasted walnuts and sunflower seeds are especially good)
Dried fruits such as raisins, goji berries, or dried tart cherries
Fresh berries, sliced bananas, or chopped apple, pears, peaches, or plums when in season.
Cacao nibs or toasted coconut flakes
Drizzle of honey or maple syrup
Dusting of cinnamon or a grating of fresh nutmeg

From Lee and Darleen Gross:

This recipe is really versatile. Gluten-free rolled oats are the base of the porridge, but the quinoa can be replaced with other gluten-free grains such as millet, amaranth, teff, or even buckwheat.  The porridge can be cooked with almond, rice, or coconut milk instead of water, or you can pour the milk over the cooked porridge at the table. Your choices of toppings allow you to change it up even more, and tailor it to your own tastes—they’ll also bring additional nutrition to your bowl.  

From Dr. Susan Blum:

The fiber found in the oats helps to lower cholesterol, and flaxseed has omega 3’s that contain anti-inflammatory properties for a healthy heart. 

DIY  Breakfast Shake

(makes approximately 12 fluid ounces)

Ingredients:

1 ½ cups fresh or frozen Fruit*
¼-½ cup fruit juice
½ cup yogurt or milk (almond, rice, or coconut)
1-2 scoops protein powder

Optional Additions:

Seeds/nuts or nut butter
Bee pollen
Flax oil
Stevia Leaf Extract (instead of juice to keep sugar low)
Raw cacao powder
Ice (for a thick frozen shake)

*Some yummy fruit combos:

Peach and raspberry with rice milk
Pear and blueberry with almond milk
Banana and strawberry with coconut yogurt
Mango and pineapple with coconut milk

From Lee and Darleen Gross:

Sometimes you just need an all-in-one, drinkable breakfast—the perfect meal on the go, right from your blender!

From Dr. Susan Blum:

Berries contain antioxidants that shield the heart from damage. Flax Oil contains Omega 3’s that include fiber and anti-inflammatory properties to help lower cholesterol.  

 

 

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