Looking for an easy, healthy breakfast recipe? Look no further! Here are some of CCOR's favorite ways to start the day:
Oats: Without a doubt, one of the best ways to start the day is with nutrient-dense, heart-healthy oatmeal. Loaded with vitamins and antioxidants, oats have been proven to help reduce blood pressure, cholesterol, and blood sugar levels.
Try this super-easy, super-healthy recipe from our Compliance Officer Molly Dillon.
Molly’s Oatmeal with Blueberries and Chia Seeds
2/3 cup old fashioned oats
1 tablespoon of chia seeds
1 pinch of cinnamon
3/4 cup vanilla almond milk (or another milk of your choice)
1/2 cup frozen blueberries
Optional:
1 scoop of vanilla protein powder
Mix together and leave in refrigerator overnight. Enjoy in the morning. 😊
Also delicious served with a scoop of peanut butter on top!
-Molly Dillon, Compliance Officer
Eggs: Known as “Nature’s Multivitamin,” eggs contain an impressive list of nutrients, including choline, an important nutrient in which most people are deficient. Though eggs are high in cholesterol, for most people, they don’t necessarily raise cholesterol in the blood. People with familial hypercholesterolemia or who have difficulty controlling total and LDL cholesterol, however, should avoid the high cholesterol in egg yolks.
Kristina King’s Egg & Veggie Muffins are an easy way to always have a healthy breakfast on hand.
Kristina’s Egg & Veggie Muffins (2 Ways)
12 large eggs
¼ cup plain almond milk (can use regular milk)
¼ teaspoon each sea salt and ground pepper
1 ½ cups chopped spinach
1 cup sliced/chopped mushrooms
½ yellow onion chopped
1 tomato chopped
½ cup basil
2 cloves garlic minced
Preheat oven to 350° F.
Whisk eggs & milk, season with salt and pepper. Mist a 12 count muffin tray with cooking spray. Add spinach, mushrooms and onion to 6 muffin cups and tomato, basil and garlic to remaining 6 muffin cups. Pour egg mixture in each muffin cup till almost full. Bake for 15 minutes. Serve or let cool completely and freeze for another day.
Kristina’s note: These are very good! They are great to have already prepared in the freezer and just warm in the microwave when you want them.
-Kristina King, Accounts Receivable Specialist
Spinach: This nutrient-rich superfood can aid digestion, lower the risk of cancer, lower blood glucose levels in people with diabetes, and improve skin, hair, and bone health.
For those who need to cut back on the cholesterol found in eggs, try Jennifer’s Vegetable Quiche Cups, which feature liquid egg substitute…and plenty of spinach!
Jennifer’s Vegetable Quiche Cups
10 ounces spinach, frozen, chopped
¾ cup liquid egg substitute
¾ cup shredded cheese, reduced fat
¼ cup onion, diced
¼ cup green pepper, diced
3 drops hot pepper sauce
Microwave spinach on high for 2 1/2 minutes.
Put 12 baking cups in a muffin pan.
Spray cups with non-stick cooking spray.
Combine all ingredients and mix well.
Spread into muffin cups evenly.
Bake for 20 minutes at 350° F.
-Jennifer Licciardi, CDPAP HR Supervisor
Avocados: Packed with potassium, dietary fiber, folate, and healthy fats, avocados offer many health benefits. Avocados can help lower bad cholesterol and protect against heart disease while helping you feel full and satisfied.
Here are two recipes from our staff that feature this amazing food:
Emily’s Baked Eggs in Avocado
(For those with dietary restrictions on eggs, skip to the next recipe.)
Preheat the oven to 350° F.
Carefully cut the avocado in half and de-pit.
Place avocado on pan, crack one egg into each side of the avocado .
Put salt and pepper on eggs for taste.
Bake for 10 minutes.
Take out of oven, add cheese.
Bake for 10 minutes.
Let cool and enjoy!
-Emily Briggs, CDPAP Manager
Liza’s Avocado Toast
Toast some organic seven seeded bread. Then split the avocado in half and mash it onto the bread while it is still warm. Add salt and pepper to taste. (Pepper flakes are good, too!)
-Liza Torres, Administrator