My Daily Bowl of Oatmeal

My Daily Oatmeal

My Daily Oatmeal

 

 

This week the 38 Power Foods blog group is talking about one of my favorite power foods: oatmeal. I read about the benefits of oatmeal in Dr. Dean Ornish’s book The Spectrum (see *note). In his book, Dr. Ornish promotes oatmeal for a healthy heart. With further study, I found that oatmeal is low in calories, high in mineral content, and it’s a good source of soluble fiber, which helps to lower cholesterol. There is particular fiber in oatmeal called beta glucan that when eaten makes a glutinous gel that picks up cholesterol and carries it out of the body.

When my husband was diagnosed with high cholesterol we made a few changes in the diet. A daily bowl of oatmeal became standard for breakfast. We sweeten it naturally with raisins and mashed banana, and flavor it with cinnamon. For added protein we throw on a few nuts. It’s a delicious way to get healthier!

According to The World’s Healthiest Foods, “Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease.”

There are many choices when buying oatmeal. In my article Not All Oatmeal is Alike you’ll see that there may be other things you might be interested in knowing about your oatmeal, such as, Is it GMO free, organic, nut free, Kosher or gluten free?

If you haven’t eaten oatmeal since you were a kid, maybe it’s time you give it another try.

*Note – The Spectrum, Dr. Ornish’s book offers a flexible anti-inflammation diet to deal with many conditions such as high cholesterol, heart disease, type two diabetes, arthritis, rheumatoid arthritis, obesity, and so on. I followed, and continue to follow his recommendations, for lessening the effects of RA, and my husband for high cholesterol. To say this is a diet is not exactly correct; it is more about getting into healthy-lifestyle habits.

 

Servings: 2         Cook Time: 7 minutes         Yield: 1-3/4 cup cooked oatmeal

Ingredients:

2/3 cup oatmeal (I use Coach’s Oats)

12 to 15 raisins

1 cup skim milk, or other milk

1 cup water

1 banana

2 to 3 tablespoons chopped nuts, pecans or walnuts

Cinnamon to taste

Procedure:

1. Place the oatmeal, raisins, milk, and water in a large uncovered 2-quart bowl. Cook 5 to 7 minutes, depending on the texture you like, and then stir in the mashed bananas when it is ready. If it is too dry you will need to add more water or milk.

2. Serve the oatmeal in cereal bowls and top with cinnamon and chopped nuts.

 

References:

Power Foods: 150 delicious recipes with the 38 healthiest ingredients

The World’s Healthiest Foods

 

If you are a blogger and would like to take part in our group blogging about Power Foods: 150 Recipes with the 38 Healthiest Ingredients, (from the editors at Martha Stewart’s Living Magazine) we’d love to have your company. Contact: Mireya(at)myhealthyeatinghabits.com for details.

 

 

Check out what these other bloggers have cooked up!  Alyce – More Time at the Table, Ansh – Spice Roots,  Casey –SweetSav  Jeanette – Jeanette’s Healthy Living,  Martha – Simple-Nourished-Living, Minnie – The Lady 8 Home, Mireya – My Healthy Eating Habits

This posted can be seen at  Slightly Indulgent TuesdaysFull Plate Thursday and Pennywise Platter

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Recipe: Cocoa Oatmeal

Cocoa Oatmeal

Cocoa Oatmeal

If you told me a couple of years ago that I’d be eating oatmeal every day and enjoying it, I would have said, “Impossible.”  How can you eat the same thing every day and not get tired of it?

So, guess what –My husband and I eat oatmeal everyday and we enjoy it. It’s a heart healthy sugar-free breakfast that helps to lower cholesterol and it’s got a lot of fiber, which may help to prevent colon cancer. I use Coach’s Oats (no affiliation), as the glycemic index is lower than rolled oats and the cooking time is just 5-7 minutes, as compared to steel-cut oats.

To spice up the oatmeal, I add half a mashed banana per person, about 15 raisins, and then top it off with plenty of cinnamon, which is a great anti-inflammatory spice.Though I don’t tire of eating oatmeal, on some rare occasions my taste buds ask for something different. For these exceptional days I’ve come up with a cocoa oatmeal recipe; it’s delicious and there’s no sugar. According to Joy Bauer, writing for Today-MSNBC, cocoa powder has quercetin which is an anti-oxidant that acts as an anti-inflammatory. So don’t feel guilty when you eat this sugar-free tasty cocoa oatmeal.

The directions below are for making with Coach’s Oats. You can use your own brand of oatmeal. Just heat the milk separately first and then mix with the cocoa powder to dissolve it; and then, cook as usual.

Ingredients: (for 2 people)

Oatmeal – 2/3 cup

Nonfat milk – 2/3 cup

Water – 2/3 cup

Raisins – about 25 to 30

2 level tablespoons dark cocoa, or 3 tablespoons regular cocoa

Pinch salt

½ teaspoon vanilla

1 banana

*Optional toppings – 2 teaspoons orange zest, 1 tablespoon chopped nuts, 2 teaspoons unsweetened coconut

*Tip – For orange zest, peel the orange with a potato peeler and then mince the peel with a chef’s knife. Make sure to peel the orange without getting the white portion underneath the peel.

Procedure:

1.)  Heat the milk and then stir the cocoa power into the warm milk to dissolve it. Then cook the oatmeal with the water, cocoa milk, raisins and a pinch of salt until the oatmeal is tender, 5-7 minutes.

2.)  While the oatmeal is cooking, mash the banana well. When the cereal is ready add the vanilla extract, the mashed banana, and your choice of the optional toppings.

Mireya

Related Post: 10 Tips for Healthy Eating Habits

This recipe is post at Simply Indulgent Tuesdays

Oatmeal on Foodista