Homemade sugar cookies, elaborately decorated cupcakes and double chocolate brownies might be the yummiest Valentine’s Day treats but they can also max out our saturated fat intake for the day and fast. Our bodies naturally make all the cholesterol it needs. Nutrition labels can help us figure out which foods are high in saturated or trans fats so we don’t go over the recommended 300 milligrams extra that we can have each day. Too much cholesterol-rich foods over time can raise blood cholesterol levels, clog arteries and lead to heart disease or a heart attack. Eggs are especially high in cholesterol. The yolk of one large egg provides over 200 milligrams and doctors recommend that we eat no more than four egg yolks per week. This includes the yolks used in processed foods and those darling little Valentine sweets that sometimes make us powerless when it comes to second and third helpings.
Get a little healthier this Valentine’s Day by using only egg whites in your baking. They contain no cholesterol and two egg whites can be substituted in many recipes for one whole egg. Need that chocolate fix? Dip strawberries or almonds into dark chocolate, a heart helper full of flavonoids and lower in calories than milk chocolate. Almonds aid in reducing cholesterol and all fruit is cholesterol free. No matter what, start your sweetie’s Valentine’s Day with a healthy, heart smart and possibly gluten-free friendly breakfast.
PrintHeart Smart Breakfast with Spinach and Cranberries
- Total Time: 20 minutes
- Yield: 2 servings 1x
Description
Start your day with a heart-smart breakfast featuring egg whites, spinach, and cranberries on gluten-free toast. A delicious and healthy way to fuel your morning.
Ingredients
- 4 slices gluten-free (optional) bread, such as Rudi’s Gluten-Free Multigrain
- 2 jumbo eggs, whites separated
- Pinch of paprika
- 1 tsp olive oil
- 1 cup frozen spinach (or about 6 cups fresh spinach)
- 1/4 cup dried cranberries
- Salt and pepper to taste
Instructions
- Press a small heart-shaped cookie cutter into a frozen slice of gluten-free bread. Carefully pop out the inside piece and pull the cutter away from the slice.
- Lightly toast the heart-shaped bread pieces in a toaster oven until they are golden brown and crispy.
- Heat olive oil in a non-stick skillet over medium heat. Add the spinach and cook for 3-4 minutes until wilted if using fresh, or until heated through if using frozen. Season with salt and pepper.
- Add the egg whites to the skillet with the spinach. Cook, stirring occasionally, until the egg whites are set and cooked through, about 3-5 minutes.
- Stir in the dried cranberries and a pinch of paprika, mixing well to combine.
- Serve the spinach and egg white mixture on top of the toasted heart-shaped bread pieces. Enjoy immediately.
Notes
For a gluten-free option, use gluten-free bread. You can substitute fresh spinach for frozen; just cook until wilted. This dish is best served immediately. For added flavor, consider adding a sprinkle of feta cheese or a dash of hot sauce.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Breakfast
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 10 grams
- Sodium: 400 mg
- Fat: 8 grams
- Carbohydrates: 30 grams
- Fiber: 5 grams
- Protein: 15 grams
- Cholesterol: 0 mg
