The olive oil in the dressing is also loaded with heart-healthy monounsaturated fats ( 6). Add diced chicken, mozzarella cheese, or white beans for some protein, and use 100% whole wheat pasta for extra fiber. Plus, pasta salad is served cold and keeps well in the fridge and lunch boxes.Ĭheck out this Italian pasta salad for a healthy, affordable option. It’s often made with cooked pasta, non-starchy vegetables, and meat, cheese, or beans.
Pasta salad can be a balanced, nutritious meal. Share on Pinterest Tema Kud/Getty Images 8. Studies suggest that the compounds found in peanuts can block the absorption of cholesterol from the diet, which may benefit those with high cholesterol levels that put them at an increased risk of heart disease ( 5). Plus, it includes tips on making them vegan. This recipe for peanut butter granola bars is easy to make and kid-friendly. Making them at home can save you money, too. Instead of settling for a store-bought option that might be loaded with added sugar, give homemade granola bars a try. Therefore, a shorter cooking time is preferable when trying to preserve vitamin C content. Not only will you get protein from the eggs, but bell peppers are a great source of nutrients that support immunity, such as vitamins A and C ( 4). Two pepper halves, each filled with an egg, comprise one serving. Garnish with herbs, red pepper flakes, or cheese before eating. Bake them for an additional 15 minutes or until the eggs are cooked to your liking.
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Remove the dish from the oven and carefully crack an egg into each pepper. Place them into a greased baking dish and cook them for 15 minutes at 350☏ (175☌). Bell pepper egg cupsįor a simple, veggie-loaded breakfast, slice bell peppers in half lengthwise and remove the stems and seeds.
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Antioxidants help fight reactive molecules called free radicals, which damage cells and may lead to disease ( 3).Ĭhia pudding can be made in many variations, but this chocolate cherry chia pudding is one of my favorites. What’s more, chia seeds are loaded with antioxidant compounds. The best part is that you can put the recipe together at night and wake up to a creamy and delicious pudding the next morning. With only a handful of ingredients, chia pudding is a simple but filling option for breakfast. Put them together in individual jars and keep them in the fridge. You can also prep the parfaits in advance. To keep the added sugar content low, use plain yogurt and granola that doesn’t contain a lot of sweeteners. If you have some time in the morning, set out Greek yogurt, fresh fruit, granola, nuts, and seeds for your family to make their own parfaits. Yogurt parfaits are enjoyable for both kids and adults, and you don’t even need a specific recipe to make them. Yogurt provides calcium, an important mineral for strong bones, making it a great addition to your breakfast ( 2).
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Get the full recipe for my easy broccoli and cheese egg bake here. Feel free to add sliced bell peppers, chopped spinach, or mushrooms, and sub any type of cheese or milk you have on hand. It’s a reader favorite on my recipe blog and highly customizable. Make this 12-serving egg bake in advance, and enjoy nutritious leftovers all week long for hassle-free mornings. Broccoli and cheese egg bakeĮggs are an excellent source of protein, as well as several vitamins and minerals that are important for health. Top with crumbled cheese, chopped nuts, seeds, baby greens, or cherry tomatoes. Spread this on top of the toast.įor a protein boost, add one or two eggs, or smash white beans into the avocado for a vegan option. In a small bowl, smash together half of an avocado with some lime or lemon juice. Start with a toasted slice of 100% whole grain, rye, or sourdough bread.
Loaded avocado toastĪvocado toast can be a nutritious breakfast, as avocados are a good source of healthy fats and very filling. There are tons of overnight oat recipes on the internet, but I especially like these basic banana overnight oats. Oats are also a good source of beta glucan fiber, which may help lower your cholesterol levels and reduce your risk of heart disease ( 1). Plus, they’re made with basic ingredients that won’t break the bank. Overnight oats are an easy breakfast option that requires no prep time in the morning.
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