CBS Heart-Healthy Breakfast Recipes

This morning APL was on CBS 2 Chicago chit-chatting with Susanna Song about heart-healthy breakfast recipes filled with healthy fats & fiber, but not devoid of flavor!

Blueberry Chia Seed Pudding

  • 1 cup chia seeds
  • 1 cup full fat coconut milk
  • 2 tsp vanilla extract
  • 1 TB raw honey or maple syrup
  • 3 TB shredded coconut, unsweetened
  • pinch of sea salt
  • handful of organic blueberries

To Make: Grab a large mason jar. Combine all ingredients together in a large bowl to start and let sit with the liquid for at least 5-10 minutes until the chia seeds have absorbed the liquid and begun to expand- it is fun to watch! You’ll be able to tell if you need to add more liquid if the mixture gets dry and difficult to move around with a spoon. Once the mixture is finished, store for up to 3 days.

Heart Health Shout-Outs:

  • Blueberries have anthocyanins that can reduce inflammation and reduce the risk of coronary heart disease
  • Chia seeds are an organic, non-GMO source of fiber and plant-based source of omega fatty acids, both help with heart health.

Crunchy Peanut Butter Cup Oatmeal Bowl

makes 1 serving

  • 1/2 cup gluten-free rolled oats
  • 1 cup unsweetened hemp milk
  • 1 TB sunflower seed butter
  • 2 tsp coconut nectar or maple syrup
  • 1 TB raw cacao powder
  • 1 TB cinnamon-oat KIND Snack clusters (we used Cinnamon-Oat), sprinkled on top

To Make: in a glass container, place the oats, hemp milk, and coconut nectar. Store overnight. When ready to eat, stir in the sunflower seed butter, cacao powder, and top with the granola clusters for crunch.

Heart Health Shout-Outs:

  • Raw cacao powder is purist form of chocolate that has high antioxidant properties that can improve vascular health.  I add it to smoothies and oatmeal to make it a bit more indulgent and chocolaty, but without the guilt.
  • Oatmeal is high in fiber, which can lower cholesterol levels-on average, Americans only eat 45-50% of the amount of fiber they actually need in a day
  • Added crunch and fiber comes from the whole grain oats in the KIND Snacks clusters- made from 5 super grains and containing 22g of fiber per 50gram serving, it is a tasty dose of health.

Avocado Chocolate Breakfast Pudding with Mixed Berries

makes 3 servings

  • 1 cup unsweetened hemp milk
  • 2 ripe avocados, peeled and pitted
  • 1/3 cup plus 1 TB raw cacao powder
  • 1/2 cup plus 2 TB coconut nectar
  • 2 tsp vanilla extract
  • 1/4 tsp ground cinnamon
  • Pinch of sea salt
  • Organic strawberries, raspberries, and blueberries, for garnish

To Make: blend all ingredients in a blender, store in a mason jar and refrigerate for 3 hours before garnishing with berries and enjoying!

Heart Health Shout-Outs:

  • We have more amazing raw cacao powder with antioxidants for heart health
  • Avocados have monounsaturated fat in them, which is “good fat” that can help lower LDL cholesterol levels

Whole Grain Morning “Toastie” 

makes 1 serving

  • 1 slice whole grain gluten-free bread, pan-grilled with flaxseed oil
  • 2 tsp raw tahini
  • 3 slices organic cucumber
  • 3 slices avocado
  • sea salt, to taste
  • red pepper flakes, to taste
  • pinch of fresh lemon juice

To Make: just layer the toasted bread with the tahini, cucumber, & avocado and season with the salt, red pepper flakes, & lemon juice.

Heart Health Shout-Outs:

  • Whole grain bread is a great choice to start your day off with a healthy dose of heart healthy fiber
  • Flaxseed oil contains the essential fatty acid alpha linoleic acid (ala) that is super beneficial for heart health as well as avocado which is a monounsaturated heart healthy fat
  • Tahini contains plant-based substances called phytosterols that add to the effect of healthy fats by lowering cholesterol. One tablespoon of tahini has 8 grams of total fat, but 80 percent of the total is unsaturated fat.
  • Avocado gives you help with your LDL cholesterol levels thanks to their monounsaturated “good” fat content
Nutrition, RecipesAshley Pettit