Apples and oats contain soluble fiber that lowers cholesterol
This nutrient-dense oatmeal recipe is a smart breakfast choice because each ingredient makes an important contribution to our health. Whole-grain oats contain beta-glucans, a soluble fiber that helps reduce blood glucose and cholesterol levels.
Oats are a prebiotic food with fermentable fibers that feed our gut bacteria to promote a healthy immune system. In the large intestine, this activity produces short-chain fatty acids that provide fuel for our colon cells and prevent the growth of colon polyps.
Both walnuts and flaxseeds are excellent sources of alpha linolenic acid, a plant-based source of essential omega-3 fatty acids that fight inflammation to keep our heart and brain healthy. Apples provide even more soluble fiber and are a good source of quercetin, a flavonoid antioxidant and anti-inflammatory compound considered beneficial for health. Research has shown that cinnamon may also play a small role in reducing blood glucose. It adds a slightly sweet, warming spice that complements the flavor of the cooked apples. Read more to get the recipe for this tasty and nutritious oatmeal.
Save time in the mornings by making this oatmeal recipe ahead of time. Store it in a glass container overnight in the refrigerator and reheat it on the stove or in the microwave oven before eating. You might need to add a tablespoon or two of water, orange juice or almond milk to thin the cooked oatmeal when you warm it up.
BREAKFAST RECIPE: Apple, Cranberry & Walnut Oatmeal
Yield: 2 servings
Ingredients:
4 cups water
1 cup dried, steel-cut oats
1 small apple, diced
1 tsp. cinnamon
¼ c. chopped walnuts
2 T. dried cranberries
2 T. ground flaxseeds
Splash of orange juice or almond milk (optional)
Directions:
Add water to a pot and bring water to a boil.
Add dried oats and diced apple to boiling water and reduce heat to low.
Cook with pot uncovered, until the oats achieve a creamy consistency.
Add remaining ingredients and stir until mixed in.
Turn off the heat, cover the oatmeal and allow it to sit for 10 minutes to blend flavors.
If desired, add a splash of orange juice to sweeten, and/or almond milk to thin the oatmeal.