What if the secret to a productive day isn't more coffee, but the right first bite? We’ve all heard about the importance of starting the day off with a good breakfast, but science has now given more clarity as to what a “good” breakfast really is.

They say it’s centered on potassium. This essential mineral offers some key benefits when eaten for breakfast. It manages blood pressure by helping the body excrete excess sodium and relaxes blood vessel walls, lowering blood pressure and reducing strain on the heart.

It supports heart health by controlling blood pressure and blunting sodium's effects. Simply put, potassium lowers the risk of heart disease and stroke.

It aids muscle function. It's crucial for muscle contraction and can help prevent cramps, supporting overall physical performance.

Potassium maintains fluid balance. As an electrolyte, potassium works with sodium to keep your body's fluid levels balanced.

Lastly, potassium boosts digestive health by stimulating digestive enzymes, easing digestion and preventing constipation. Don’t you love how good food does more than taste good and fill us up? 

Potassium-rich foods include oats, nuts, avocados, spinach, and bananas, oranges, cantaloupe, honeydew, apricots, kiwi, berries, grapefruit, potatoes, spinach, tomatoes, Greek yogurt, nuts, and dried fruits, such as prunes, raisins, and dates.

And how lucky are we that so many potassium-rich foods work so well for breakfast! For instance, whole grain toast is delicious with a mash of avocado or a spread of nut butter. Spinach and tomatoes blend well with eggs. Oranges, kiwi and bananas are yummy in yogurt and blended into smoothies. And oatmeal is scrumptious topped with berries and nuts. Talk about some delicious ways to give your day a power-packed start!

And talking about oatmeal, I’ll close with a wonderful recipe for a baked oatmeal that folks consistently ask for. This is a family favorite. Meanwhile, hats off to potassium!

Hearty Baked Oatmeal

Ingredients:

3 cups rolled oats
1 cup brown sugar or to taste
2 teaspoons grond cinnamon
2 teaspoons baking powder
1 teaspoon salt or to taste
2 large eggs
1 cup milk
1/2 cup melted butter
2 teaspoons vanilla extract
3/4 cup dried cranberries
1/4 cup raisins
3/4 cup chopped nuts
1 cup blueberries (or berries of choice, fresh or frozen—well-drained)

Directions:

1. Preheat the oven to 350 degrees F.

2. Mix together oats, brown sugar, cinnamon, baking powder, and salt in a large bowl.

3. Beat in eggs, milk, melted butter, and vanilla extract. Stir in dried fruit and nuts.

4. Gently fold in berries.

5. Spread into a 9x13-inch baking dish.

6. Bake until top is golden, about 40 minutes. Remove from oven and let cool for a few minutes before serving.

Suggested serving ideas: top with a generous dollop of Greek yogurt, or cover in cream or milk.

Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.