Twice-monthly health columns are by a practicing cardiologist, clinical professor at Wayne State University School of Medicine and founder of the Kahn Center for Cardiac Longevity in Bingham Farms. He’s an author and has appeared on national TV, including “Dr. Oz” and “The Doctors Show.” A plant-based diet journey […]
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Twice-monthly health columns are by a practicing cardiologist, clinical professor at Wayne State University School of Medicine and founder of the Kahn Center for Cardiac Longevity in Bingham Farms. He's an author and has appeared on national TV, including "Dr. Oz" and "The Doctors Show."
A plant-based diet journey begins with a single step -- and conquering breakfast is that first step for many. Weaning yourself off bacon, sausage and fast food wraps can be a huge step to better health.
Here are a few of my favorite morning meals that are simple to make, delicious, nutritious and plant-based.
Apple Cinnamon Oatmeal Bowl
A powerful bowl of cholesterol-lowering oats, blood-sugar stabilizing cinnamon, and natural sources of omega-3 fatty acids from walnuts supports reduced inflammation and optimal heart health.
Ingredients
- 1 small apple, chopped
- 2 tablespoon chopped walnuts
- ¼ teaspoon pumpkin pie spice
- ¼ teaspoon cinnamon
- 1½ cups water
- ¾ cup rolled oats
- pinch of salt
- 1 tablespoon ground flaxseeds
- 2 tablespoon raisins
- 1 tablespoon brown sugar
- A splash of plant milk
Method
- In a small saucepan, add a little water over medium heat.
- Add the apple and sauté for 2 minutes.
- Add the walnuts, pumpkin pie spice, and cinnamon. Stir and cook for 1 minute.
- Add the water and bring to a boil.
- Add the oats and a pinch of salt. Turn heat down to medium-low and simmer until oats begin to thicken up.
- Add the ground flaxseed (this will help thicken the oatmeal); add the raisins, brown sugar, and a splash of plant milk. Cook until thick.
- Serve in a bowl, top with a splash of vanilla plant milk, and add a sprinkle each of brown sugar, walnuts, raisins and fresh apple slices, if you like.
Avocado Toast
Enjoy the health boost from 100-percent whole grains (studies show they reduce mortality from all causes, including heart disease) while experiencing the proven cholesterol-lowering action of whole avocado. Sprinkle with seeds for extra fiber and omega-3s.
Ingredients
- 1 avocado, cut in ½-inch dice. Discard the seed.
- A pinch of salt and pepper to taste, if desired
- Hemp seeds, flaxseeds ground, or chili flakes (optional)
Method
- Toast your favorite 100-percent whole grain bread.
- Mash the avocado. Season to taste
- Spread on the warm toast.
- Sprinkle with hemp, ground flaxseed or chili flakes.
Blueberry Buckwheat Breakfast
Buckwheat groats are gluten-free seeds from a plant related to rhubarb. The robust flavor of this quick-cooking gluten-free grain is perfect for salads, soups, and cereal. Buckwheat provides a ton of fiber, vitamins, nutrients and minerals that may lower inflammation and cholesterol.
Ingredients
- 1 cup buckwheat groats, soaked overnight
- 2 cups blueberries (fresh or frozen, organic preferred)
- 2 tablespoons maple syrup
- ½ cup nondairy milk or water
- 1 banana
- Juice of half a lemon
- 1 teaspoon vanilla
Method
- Cover buckwheat with water in a bowl.
- Let sit overnight.
- The next morning, drain and rinse very well.
- Using a blender blend the blueberries with maple syrup until very smooth. Remove about ¼ cup of the blueberry puree and set aside.
- Add the buckwheat groats, milk or water, banana, lemon juice, and vanilla to the remaining blueberry puree in the blender, and blend until smooth.
- Pour into bowls and swirl the remaining puree into the bowls.
- Top with berries or seeds or nuts.
