Yes, muffins can be part of a healthy diet – try our DASH-approved recipe below.
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The DASH diet is a flexible, balanced nutritional approach that helps create a healthy routine in your everyday life.
The DASH diet is an acronym for Dietary Approaches to Stop Hypertension and was originally developed to lower blood pressure. However, this type of eating can offer health benefits – even if high blood pressure is not a problem.
The DASH diet is based on foods that are high in potassium and fiber, and low in fat and sodium. The main focus is on whole foods like fruits, vegetables, whole grains, nuts and seeds, and lean protein.
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A typical DASH diet breakfast can vary widely, from savory to sweet, but the main philosophy is to always take a whole foods approach.
If you’re following the DASH diet and want to be inspired by recipes, or just looking for healthy meals in the morning, the following six DASH approved breakfast recipes are for you.
You can use fresh or frozen greens, either would work perfectly!
An egg casserole, or frittata, is an easy way to bring a breakfast of products and lean egg whites to the table. There are many ways to create a delicious egg casserole with the ingredients you have on hand. This version, however, is full of flavor from ingredients like ground nutmeg and Dijon mustard.
2. Smoked Salmon Avocado Toast
In addition to being a great source of protein, smoked salmon also provides a fixed dose of omega-3 fats.
There are many ways to liven up avocado toast, and this recipe does just that. The smoked salmon fortifies the heart-protecting omega-3s. This dish is rounded off with healthy fat from the avocado and smoked salmon, lean protein from the smoked salmon and complex carbohydrates from the wholemeal toast. Feel free to spice it up with a squeeze of lemon mashed with the avocado.
3. Pumpkin overnight oats
Overnight oats come in very handy, and this recipe is full of flavor.
Oats overnight is a healthy, inexpensive, and convenient breakfast option. The pumpkin puree and the warming spices add a seasonal touch that you can enjoy all year round. Oats are loaded with soluble fiber in the form of beta-glucans, which have been shown to lower LDL, or “bad” cholesterol and total cholesterol. This is based on a December 2014 study by the American Journal of Clinical Nutrition that makes them a perfect addition to your DASH breakfast arsenal. The combination of oats with nutrient-rich pumpkin and almond milk makes this meal a meal you will visit again and again.
4. Vegetarian breakfast salad with eggs
Get more veggies into your day by waking up to a plant-based breakfast salad.
Vegetables can be a tasty part of breakfast, especially when paired with eggs. This deconstructed, fresh vegetable omelette showcases a wide variety of products, from vegetables to tomatoes to avocado. Add in a few eggs, which are high in lean protein, vitamin B12, choline, and more, and you have a hearty DASH breakfast.
5. Instant Pot Steel-Cut Oats
Steel cut oats are a great source of protein and insoluble fiber, making them a breakfast champion.
Now cook lots of steel oats and have them ready for you all week – or even month -! Prepare food like a pro by adding toppings like fruits and nuts, then freezing in individual servings. This is a great way to have a healthy, delicious, cooked breakfast ready in time to warm up in the microwave or on the stove.
This simple recipe will definitely become a part of your breakfast rotation.
Bananas, full of potassium, folic acid, antioxidants, and fiber, are a great addition to the DASH diet. And guess what, muffins can be a healthy part of your week! If you combine a banana muffin with half a cup of natural yogurt or cottage cheese, you get a delicious, balanced and satisfying breakfast.