Best 2 Quinoa And Oatmeal Cereal Heart Healthy Recipes
If you're looking for a heart-healthy and delicious breakfast option, look no further than quinoa and oatmeal cereal. This hearty and nutritious dish is a great way to start your day. Quinoa is a good source of protein, fiber, and essential nutrients, while oatmeal is high in fiber and beta-glucan, which can help lower cholesterol and improve heart health. When combined, these two grains make a breakfast cereal that is not only tasty but also good for your heart.
Check out the recipes below so you can choose the best recipe for yourself!
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
HOT OAT & QUINOA CEREAL
Provided by Carla Lalli Music
Categories Breakfast Brunch Vegetarian Low Cal High Fiber Wheat/Gluten-Free Oat Quinoa Healthy Low Cholesterol Bon Appétit Pescatarian Peanut Free Soy Free Kosher
Yield Makes 4 servings
Number Of Ingredients 11
Steps:
- Bring 1/2 cup dried fruit (such as goji berries, cranberries, or barberries), 1/2 cup steel-cut oats, 1/2 cup well-rinsed quinoa, 1/4 cup raisins, 1 teaspoon kosher salt, 1/2 teaspoons ground cinnamon, 1/4 teaspoons ground cardamom, and 4 cups water to a boil in a medium saucepan. Cover and let sit off heat overnight. (Alternatively, bring mixture to a boil; reduce heat and simmer, stirring occasionally, until grains are tender, 20-25 minutes.)
- Before serving, reheat cereal in saucepan, covered, over medium-low heat, stirring occasionally and adding water if needed, until warmed through, 5-8 minutes. Serve with milk, maple syrup, toasted shelled pumpkin seeds (pepitas), and toasted walnuts.
Tips:
- Use a combination of quinoa and rolled oats for a more balanced nutritional profile. Quinoa provides complete protein and fiber, while oats offer soluble fiber and beta-glucan, which can help lower cholesterol.
- Customize the cereal to your taste preferences. Add nuts, seeds, dried fruits, or spices to create a unique flavor combination.
- Use almond or soy milk as a dairy-free alternative to cow's milk.
- Sweeten the cereal with natural sweeteners like honey, maple syrup, or agave nectar, or use a sugar-free sweetener.
- Top the cereal with fresh fruits or berries for an extra boost of vitamins and antioxidants.
Conclusion:
Quinoa and oatmeal cereal is a delicious and nutritious way to start your day. It is packed with fiber, protein, and essential nutrients, and it can be customized to your liking. Whether you prefer it plain or topped with your favorite fruits, nuts, and sweeteners, quinoa and oatmeal cereal is a healthy and satisfying breakfast option.
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