Best 6 Heart Healthy Oatmeal Recipes
Achieving a heart-healthy lifestyle often begins with making simple, yet effective changes to our daily routines. One way to do this is by incorporating heart-friendly foods into our diet. Oatmeal, a whole grain rich in soluble fiber, is an excellent choice. Its consumption has been associated with numerous benefits for heart health, including the potential to lower cholesterol levels, improve blood sugar control, and reduce the risk of heart disease. Whether you prefer traditional rolled oats, quick-cooking oats, or steel-cut oats, this versatile grain can be enjoyed in countless ways. In this article, we'll explore some delectable heart-healthy oatmeal recipes that not only taste great but also contribute to your overall well-being.
Check out the recipes below so you can choose the best recipe for yourself!
HEART HEALTHY OATMEAL COOKIES
We all have heard that Oatmeal and flax seed are good for your heart. These combine both in a chewy, yummy cookie that even your picky eater will love!
Provided by ellie_may12
Categories Drop Cookies
Time 25m
Yield 48 cookies, 24 serving(s)
Number Of Ingredients 12
Steps:
- Heat oven to 350 degrees.
- Beat together butter and sugars until creamy.
- Add eggs and vanilla; beat well.
- Add flour, flax, soda, cinnamon, salt and mix well.
- stir in oats and raisins; mix well.
- Drop by rounded tablespoonfulls onto ungreased cookie sheet.
- Bake 10-12 minutes or until golden brown.
- Cool 1 minute on cookie sheet; remove to a wire rack.
QUINOA AND OATMEAL CEREAL HEART HEALTHY
Oatmeal contains a balanced soluble and insoluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Walnuts can significantly reduce blood cholesterol, rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic. Cinnamon and honey together reduces the cholesterol in the arteries, lowering LDL cholesterol; helps heart health! A key nutrient in raisins and bananas is potassium which may help reduce the risk of stroke, lower blood pressure, reduce risk of heart arrhythmias. Apples have no fat, cholesterol or sodium, and contain small amounts of potassium, which may promote heart health. Take note: Commercial cultivation of quinoa removes much of the soapy saponins that coats the seeds, I would still thoroughly wash the seeds to remove any remaining saponin residue. Place the quinoa in a fine-meshed strainer, gently rubbing the seeds together with your hands while water runs over the seeds. Quinoa a very good source of magnesium, the mineral that relaxes blood vessels. Since low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias, this ancient grain can offer yet another way to provide cardiovascular health. Leftovers can be cooled and refrigerated in an airtight container for up to 5 days. For results this type of breakfast should be eaten 6 times a week.
Provided by Rita1652
Categories Breakfast
Time 40m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Mix all ingredients except for the toppings in a pot and bring to a boil, reduce heat and simmer covered for 20-30 minutes. Depending on size and juiciness of the apple you may need more liquid. Adjust accordingly, by adding water or juice.
- Stir and serve with raw honey, banana, and rice milk.
Nutrition Facts : Calories 217.7, Fat 5.1, SaturatedFat 0.6, Sodium 6.1, Carbohydrate 37.8, Fiber 5.4, Sugar 7.8, Protein 7.1
HEART HEALTHY STEEL CUT OATMEAL (WITH CHOICE OF VARIATIONS)
I have combined a few different methods of cooking this hearty grain and came up with my favorite way. I usually cook up a batch on the weekend and then scoop out a serving as I need it through the week. It reheats in the microwave perfectly! Listed below are some variations to the basic recipe...my favorite is pumpkin! These additions are not included in the nutrional analysis.
Provided by DuChick
Categories Breakfast
Time 40m
Yield 4-5 serving(s)
Number Of Ingredients 4
Steps:
- In a large pan, melt the margarine and add the oatmeal.
- Stir the oatmeal into the margarine and toast it until it's golden brown, about 2 minutes.
- Add the boiling water and reduce the heat to a simmer. Cover with a tight-fittig lid.
- Simmer for 25 minutes. Watch the mixture carefully and stir to prevent overflow and sticking to pan.
- After 25 minutes, add the milk to the oatmeal.
- Stir gently and cook on low for an additional 10 minutes.
- Scoop into a serving bowl and top with sweetener and milk, if desired.
- Variations to be added at same time as milk.
- (choose one):.
- *1/2 can pure pumpkin and 1 teaspoons pumpkin pie spice.
- *one chopped apple (with or without skins) and 1 teaspoons apple pie spice.
- *2 ripe, smashed bananas and 1 teaspoons cinnamon.
- *1 cup cranberries and 1 teaspoons cinnamon.
HEART HEALTHY COOKBOOK APPLE OATMEAL
Betty Crocker's Heart Healthy Cookbook shares a recipe! Start your day with the goodness of oatmeal and apples baked into a delightful breakfast!
Provided by Betty Crocker Kitchens
Categories Breakfast
Time 45m
Yield 8
Number Of Ingredients 9
Steps:
- Heat oven to 350°F. Mix oats, raisins, brown sugar, cinnamon, salt and 4 cups milk and the apples in 2-quart casserole.
- Bake uncovered 40 to 45 minutes or until most liquid is absorbed. Sprinkle walnuts over top. Serve with additional milk.
Nutrition Facts : Calories 290, Carbohydrate 47 g, Cholesterol 0 mg, Fat 1, Fiber 5 g, Protein 10 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 140 mg, Sugar 24 g, TransFat 0 g
HEART HEALTHY OATMEAL
This is something that I've done for years in order to perk up my oatmeal without adding calories. It takes a few minutes, but is worth it. I came up with the idea when I was tiring of the taste of plain oatmeal.
Provided by dogsandwoods
Categories Breakfast
Time 8m
Yield 1 serving, 1 serving(s)
Number Of Ingredients 2
Steps:
- Heat a medium skillet--I use cast iron--until it is medium hot to very hot.
- Put all of the oatmeal that you will be cooking in the pan.
- Stir constantly over medium high heat until oatmeal is just this side of dark brown. This gives it a nutlike flavor -- without the nuts and without the calories.
- Cook as per box instructions.
- You may add other cinnamon & sugar and/or raisins, but mind the calories.
HEART HEALTHY BANANA NUT/OATMEAL MUFFINS
Steps:
- Mix all ingredients in a mixing bowl. Once mixed, let it sit for a few minutes until the oatmeal is good and soggy. Pour into muffin pans. Bake at 350 for about 30 mins or until the muffins are to your desired brown color.
Tips:
- Choose steel-cut or rolled oats: These types of oats are higher in fiber and nutrients than instant oats.
- Cook oats with water or unsweetened plant-based milk: Avoid using sugary or flavored milks, as these can add unnecessary calories and sugar.
- Add fruits, nuts, and seeds: Fruits provide natural sweetness and fiber, while nuts and seeds add healthy fats and protein.
- Use spices and extracts: Spices like cinnamon, nutmeg, and ginger can add flavor without adding calories. Extracts like vanilla and almond can also enhance the flavor of oatmeal.
- Sweeten oatmeal naturally: If you prefer sweeter oatmeal, try using natural sweeteners like honey, maple syrup, or stevia.
- Make oatmeal a complete meal: Add a source of protein, such as eggs, Greek yogurt, or nuts, to make oatmeal a more balanced meal.
Conclusion:
Oatmeal is a heart-healthy and versatile grain that can be enjoyed in many different ways. By following these tips, you can create delicious and nutritious oatmeal recipes that will help you stay healthy and satisfied.
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