10 3-Ingredient Breakfast Recipes for Better Heart Health
Love any of these recipes? Join MyRecipes to save, search and organize your EatingWell recipes all in one place. It's free!Watermelon-Peach Smoothie
This watermelon-peach smoothie is a refreshing drink that's perfect for warm days. Made with ripe watermelon and frozen peaches, this smoothie bursts with fruity flavor without the need for added sugar. Use frozen peaches from a bag or freeze your own ripe, in-season peaches for the best sweet and fruity flavor.
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Homemade Plain Greek Yogurt
Learning how to make Greek yogurt at home is simple with this easy recipe. Start by making homemade yogurt by heating milk, combining it with a little bit of already-cultured yogurt and letting it sit in a warm spot until the milk turns into yogurt. Making protein-rich Greek yogurt takes one step beyond regular yogurt: straining the yogurt to thicken it. You can add the leftover liquid—also known as whey—to smoothies, or you can use it in place of buttermilk in baking.
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Muesli with Raspberries
Start your day off with whole grains, fiber and protein with this easy breakfast.
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Fruit & Yogurt Smoothie
This easy fruit smoothie recipe calls for just three ingredients: yogurt, fruit juice and frozen fruit. Mix up your fruit combinations from day to day for a healthy breakfast or snack that never gets boring.
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Slow-Cooker Overnight Farro Porridge
Originally from Mesopotamia, farro is a type of wheat with a wonderful nutty flavor and toothsome texture. It's packed with plant-based protein, niacin, magnesium and zinc. Ancient wheat strains have also been found to have higher levels of antioxidants and carotenoids, important for eye health.
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Two-Ingredient Banana Pancakes
These delicious and unbelievably simple pancakes are best enjoyed right after cooking. With just eggs and a banana, you can have healthy grain-free pancakes with no added sugar.
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Fig & Honey Yogurt
In this Mediterranean-inspired snack, dried figs and honey top plain yogurt. Substitute fresh figs if you can find them.
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Cottage Cheese Toast
Had your fill of toast that barely takes the edge off your hunger? Say hello to our delicious and nutritious cottage cheese toast! This toast, made with whole-grain bread and topped with creamy cottage cheese, is just the beginning. We've added six variations, both sweet and savory, perfect for kick-starting your morning or powering through the afternoon. Savory toasts are packed with lean protein, heart-healthy fats and plenty of plant-based fiber, while sweeter versions feature fruits like antioxidant-rich blueberries and raspberries. No matter which version you choose, satisfaction is guaranteed.
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Sprouted-Grain Toast with Peanut Butter & Banana
Jelly is delicious, but nothing beats the natural sweetness of a nutritious banana. It's the perfect addition to creamy peanut butter and a crisp slice of fiber-rich toast.
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Yogurt with Blueberries & Honey
A simple combination of Greek-style yogurt and blueberries gets an extra touch of sweetness from golden honey. It's the perfect balance of protein and fiber to keep you energized.
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However, being intentional about making good food choices can help supplement level management as you speak to your doctor. Your needs will vary depending on your age, health conditions and hormonal status. Milan_Jovic/Getty Images Leafy greens Leafy greens like spinach, kale and collard greens contain a lot of magnesium, which can help regulate total and free testosterone. Research suggests that magnesium deficiency may also play a role in low testosterone levels. Magnesium reduces oxidative stress, or the body's imbalance of antioxidants and free radicals. Reducing oxidative stress benefits testosterone bioactivity because inflammation and oxidative stress can lower testosterone levels. Eating leafy greens may help boost testosterone levels. However, if you're not a big green eater, beans, nuts and dark chocolate are also excellent sources of magnesium. Fatty fish Fatty fish have a lot going for them in the testosterone department. They are great sources of "good fats" known as omega-3s, which are known to support heart and joint health. Research has revealed that low-fat diets can be associated with lower testosterone levels. While we need more research to fully understand why this is the case, incorporating healthy fats into your diet, such as fatty fish, can benefit your overall health. That's not the only benefit of fatty fish. They have a high nutritional content of essential vitamins like zinc and vitamin D, which are crucial for healthy testosterone levels. Those with less vitamin D tend to have lower testosterone levels than those with more vitamin D. You can take a fish oil supplement if you're not a fish eater. A 2020 study found that fish oil supplements with omega-3s boost testosterone in men. Cruciferous vegetables Houman explained that cruciferous vegetables like broccoli, cauliflower and Brussels sprouts can indirectly support healthier testosterone balance by lowering estrogen levels. They can do this because cruciferous vegetables have a compound called indole-3-carbinol. Some studies suggest that indole-3-carbinol may slow the growth of cancer cells, although the research is limited. DragonImages/Getty Images Eggs Eggs can help maintain healthy testosterone levels because they contain vitamin D and healthy fats. They also contain the antioxidant selenium. Animal studies have found that selenium can increase testosterone production. However, it's important to remember that we don't have human studies to draw any conclusions about the extent of the relationship between selenium and testosterone. Regardless, eggs are highly nutritious and contain other testosterone-friendly nutrients. One smaller study found that eating the whole egg will be better for testosterone levels than egg whites. Avocados Avocados are a triple threat when it comes to boosting testosterone levels. They are a great source of healthy fats and magnesium and contain boron, a trace element linked to testosterone production. One study found that within a week of taking boron supplements, testosterone levels in males increased up to 32%. Oysters and other shellfish According to Houman, zinc is an essential nutrient for testosterone synthesis in the testes. Oysters offer the most zinc per serving than any food. Other shellfish, like shrimp, clams, mussels, crab and lobster, have notable zinc levels. If seafood isn't your thing, red meat, pumpkin seeds and lentils are other zinc-rich foods. Beyond the benefits of zinc, oysters and other shellfish's antioxidant effect may boost testosterone by increasing the efficiency of the Leydig cells, the primary source of testosterone. Read more: 15 Best Food Sources of Zinc Select fruits Fruits with flavonoid antioxidants, like pomegranates, berries and cherries, can help support testosterone production. A study of active young men found that drinking two cups of pure pomegranate juice each day for three weeks helped with muscle recovery, reduced inflammation and saw an increase in testosterone. Olive oil Olive oil has several health benefits, like increasing good cholesterol and lowering bad cholesterol. There is also some evidence that it may increase testosterone. One small study published in the Journal of Strength and Conditioning Research of 60 young males discovered that a daily intake of around five teaspoons of extra virgin olive oil increased testosterone by 17%. Fermented foods Reeder explained that gut health is gaining more attention for its role in hormone regulation. Fermented foods, such as yogurt and kimchi, can indirectly support testosterone levels by ensuring your gut microbiota is healthy. A healthy gut plays a role in inflammation and hormone metabolism, so eating gut-friendly foods is always good. "While eating these foods won't artificially raise testosterone beyond your body's natural capacity, they can help create the right environment for hormonal stability," Reeder said. Jose LuisWhat is the best diet for boosting testosterone levels? Any balanced diet that includes testosterone-friendly foods is a good option. However, if you're looking for a specific diet to help you create meals, try the Mediterranean diet. It's rich in lean proteins, healthy fats and plenty of veggies. Houman explained that following a Mediterranean diet has been linked to higher testosterone levels and better reproductive health in men. You don't have to follow the Mediterranean diet to boost your testosterone levels; you can focus on healthy eating habits to see the benefits. However, it's essential to acknowledge what not to do. Houman explained that ultra-processed foods and high-sugar diets can suppress testosterone by promoting insulin resistance. You'll always want to stay away from trans fats and packaged snacks. Read more: The Best Food Subscriptions for a Mediterranean Diet That said, you don't want to cut out fats entirely. "Very low-fat diets can be problematic. Fats, especially those from whole food sources, provide cholesterol, a crucial building block for hormone production," Reeder said. Don't cut out all fats from your diet or you may see a hormone level drop. Instead, focus on high-quality fats and moderate how often you eat processed foods. If you don't know where to start with your diet or how to recognize your food patterns, working with a registered dietitian can help you find a diet that works best for your body. Other natural ways to boost testosterone Everything starts with the foods you eat, though your diet isn't the only thing that could impact your testosterone levels. Your lifestyle matters too. Other healthy habits to maintain testosterone levels:
