We tend to think of Valentine’s Day as “owning” February, but the following list says otherwise. Don’t let one day of red heart-shaped candy boxes limit your celebration when February includes month-long celebrations like Berry Fresh Month, Canned Food Month; Celebration of Chocolate Month; Great American Pies Month; National Fiber Focus Month; National Heart Month and National Hot Breakfast Month.
National Heart Month
Now, there are a couple that I should probably dwell upon. As February is National Heart Month, one of the most important things you can do to improve your heart health is to eat breakfast.
Heart attacks remain the leading killer of American men and women. Each year, 1.5 million heart attacks occur in the U.S., with 500,000 deaths. Many of them can be prevented with lifestyle changes that include exercise, smoking cessation, stress management — and paying attention to what you put in your mouth in the morning.
Eating a healthy breakfast helps fire up your metabolism, fuels your body for optimal performance during the day, and reduces your risk of heart attack, stroke, diabetes, and heart failure. Starting your day with a meal that provides protein, whole grains, fruits, and healthy fats from seeds or nuts prevents blood sugar spikes and reduces harmful levels of LDL(lousy) cholesterol and triglycerides. And if that isn’t enough of an incentive to eat breakfast, here’s another good reason: people who eat it daily tend to be leaner than those who don’t.
Among the most healthful new products to hit America’s breakfast tables in recent years are nut and seed milks (like soy, almond, or coconut). Welcomed by those who avoid or cannot tolerate dairy products, nondairy milks have been embraced by a wide variety of consumers thanks to their delicious taste when paired with cereal, mixed in coffee or smoothies, or enjoyed cold in a glass.
Breakfast Ideas
Milk substitutes can be incorporated into delicious recipes for a healthy breakfast or any time of the day. Use a little less milk if you are using regular 2% milk.
- Sunflower Pancakes – In a large bowl, stir together 1½ cups flour, 1½ cups wheat flour, a tablespoon baking powder, 2 tablespoons of a sugar substitute, and a little salt. Slowly mix in one egg and 1 cup of milk substitute, 1½ cups of sunflower butter, and two tablespoons of applesauce until combined. Add a little extra substitute if it’s too thick. Let the mixture sit for five minutes, then pour circles onto a hot griddle. Cook, flip, cook, and serve. Serves 6-12.
- Breakfast Casserole – Lay a defrosted puff pastry sheet at the bottom of a baking pan. Add chopped-up veggies like bell peppers and onions. Cook 12 oz. of ground turkey or turkey sausage and add to the pan. Add a cup of loose, pre-cooked hash browns. In a bowl, mix five egg whites (or an egg substitute) and a cup of milk substitute. Whisk and pour into a baking dish. Bake for 20 minutes, remove and sprinkle with shredded low-fat mozzarella cheese, and bake for another 15 minutes. Serves 6.
- Easy Apple Oats – Core and roughly chop one apple in a bowl. Add 1 cup of oats, cinnamon, and 1½ cups of milk substitute. Cover tightly and cook in the microwave for three minutes. Divide between two bowls, add pecans and it’s ready to eat. Serves 2.
- French Toast – In a bowl, combine two eggs (or an egg substitute) beaten with a milk substitute and a teaspoon of cinnamon. Dip slices of 100% whole wheat bread into the mix, allowing each to soak. In a pan, melt a small amount of butter and cook each slice of bread for 2-3 minutes per side. Serve with real maple or sugar-free syrup. Serves 6.
- Egg White Omelet – Spray a pan with olive oil. In a bowl, combine 11 egg whites, ¼ cup of substitute milk, and some chopped basil. Whisk till peaks form. Pour the mixture into the hot pan until the bottom is covered. Once the mixture has set, add chopped tomatoes, onions, and mozzarella to half. Gently fold over the other half and cook for three more minutes until set. Serves 4.
Limit Solid Fats
In general, you can protect your heart and blood vessels by eating less saturated fat and by choosing the types of fats that help your cholesterol levels. The ingredients you use and the way you cook can make a big difference. Try these tips: Cook with less fat. Choose lean meats, poultry, and pork. Choose low-fat dairy foods. Substitute lower-fat ingredients in recipes.
Use a low-fat or fat-free way to cook. You can cut down on total fat by broiling, microwaving, baking, roasting, steaming, or grilling foods. Nonstick pans and cooking sprays also work well.
Boost the flavor with seasonings and sauces instead of fats. Look for recipes that use herbs and spices for flavor instead of fat. Try these ways to season food:
- Squeeze fresh lemon juice on steamed vegetables, broiled fish, rice, or pasta
- Try lemon pepper or mesquite seasoning on chicken
- Use onion and garlic to liven up meats and vegetables
- Try baking chicken or pork with barbecue sauce or low-fat Italian dressing
Trim the fat when possible. Cut away visible fat from meat and poultry. Roast food on a rack to let the fat drip off. Make soups a day ahead so you can chill them, and then remove the fat that has risen to the top.
Substitute Lower-fat Ingredients in Your Favorite Recipes. Try extra-lean ground beef or ground turkey instead of ground beef. Use low-fat mayonnaise and salad dressings instead of the regular types. Try plain yogurt in place of sour cream or mayonnaise. You can substitute up to half the margarine or butter in some recipes with applesauce.
These are just a few suggestions that we could all profit from, and then each of us can continue to enjoy the many other “special” days or months throughout the year!
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
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