14 Breakfast Recipes for When You’ve Eaten Too Much Sodium
Photographer: Stacy K. Allen, Props: Julia Bayless, Food stylist: Ana Kelley
Reviewed by Dietitian Jessica Ball, M.S., RD
After a special day of happy memories and festive food, you may wake up with symptoms of bloating, headaches and thirst from eating too much sodium. Fortunately, these nutritious, low-sodium breakfasts can help you re-energize. They’re packed with hydrating foods like apples, tomatoes and tuna, as well as potassium-rich ingredients like avocado, squash and yogurt to help you get back to feeling your best. Recipes like our Baked Eggs with Roasted Vegetables and Apple Pie-Inspired Overnight Oats are delicious and flavorful meals that will leave you feeling ready to face the day ahead.
Tuna & Avocado Sweet Potato ToastBaked Eggs with Roasted Vegetables
With 11 grams of protein in each serving, this recipe is great for breakfast. Start preparation the day before and chill overnight for minimal work in the morning.
Apple Pie-Inspired Overnight Oats
There's no better way to usher in fall than apple pie-inspired overnight oats in the morning. Prep and store this easy breakfast ahead of time to have on hand for busy work and school mornings. You can substitute any nondairy milk for the reduced-fat milk, or try kefir if you want your oats extra tangy.
Pumpkin Oat Mini Muffins
These easy pumpkin muffins are packed with oats and chocolate chips. Plus, these mini gluten-free pumpkin muffins are made entirely in the blender, making cleanup a breeze. If you'd rather make 12 regular-size muffins, bake for 18 to 20 minutes and let cool for 10 minutes before turning them out of the pan.
Cherry-Mocha Smoothie
For a fast-paced breakfast on the go, give your blender a whirl. Heart disease doesn't stand a chance thanks to the healthy fats from the almond butter and health-boosting phytonutrients in the cocoa powder and cherries in this tasty breakfast smoothie.
Apple, Bacon & Butternut Squash Quiche
Sweet apples and butternut squash team up with savory bacon in this easy quiche recipe that's perfect for brunch or dinner with a green salad on the side.
High-Protein Lemon-Blueberry Muffins
These lemon-blueberry muffins are so good, you'll think they came straight from a bakery. A sprinkle of sugar creates a nice crunch on the outside, while strained yogurt ensures the muffins stay moist on the inside. The yogurt also provides a boost of satisfying protein, making these muffins perfect for breakfast or snack time. If using frozen blueberries, there's no need to thaw them beforehand. They will add a purple hue to the batter, but it won't affect the delicious end result.
Mango-Almond Smoothie Bowl
For this healthy smoothie bowl recipe, be sure to use frozen fruit (not fresh) to keep the texture thick, creamy and frosty.
Tuna & Avocado Sweet Potato Toast
Skip the bread and eat more vegetables! This healthy sweet potato toast recipe has a bit of Asian inspiration with pickled ginger, nori and sesame seeds. Enjoy with a cup of matcha green tea.
Egg Tartine
Bruschetta meets avocado toast in this simple breakfast upgrade.
Lemon-Blueberry Overnight Oats
These lemon-blueberry overnight oats are layered with creamy oats and a sweet blueberry syrup, with a garnish of fresh blueberries and lemon zest to bring the flavors together. Frozen blueberries work well too, but to get the right texture for the syrup you will need to use 2¼ cups frozen blueberries, 3 tablespoons plus 2 teaspoons maple syrup and 1½ tablespoons lemon juice.
Acai Bowl
This homemade acai bowl recipe makes for a delicious breakfast any day of the week. Acai can be very tart, so blending it with banana, coconut water and mixed berries adds sweetness to help balance the flavors. Feel free to switch up the toppings depending on your preferences.
Bircher Muesli
Named after a Swiss physician, Bircher muesli features fresh apple, lemon juice and nuts. We added to this refreshing combo by including chia seeds for a boost of omega-3 fatty acids and fiber, and we finish our version with a mix of fresh berries for color and flavor.
Good Green Tea Smoothie
This green smoothie is packed with grapes, spinach, green tea and avocado. A touch of honey adds sweetness.
Watermelon-Strawberry Smoothie
Strawberry and watermelon combine in this easy, 4-ingredient healthy fruit smoothie recipe.
Read the original article on Eating Well.
