Quinoa and Oatmeal Cereal Heart Healthy

Rita~'s Note:

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.

• Total Time: 40 mins
• Prep Time: 10 mins
• Cook Time: 30 mins

Ingredients:

Servings: 4

• 1/2 cup steel cut oats
• 1/2 cup quinoa (well rinsed)
• 1 apple, cored and coarse chopped (unpeeled)
• 1 teaspoon cinnamon
• 2 tablespoons raisins or 2 tablespoons dried blueberries, and or 2 tablespoons dried cranberries
• 2 tablespoons walnuts, toasted and rough chopped
• 2 cups water

Toppings

• raw honey
• banana, sliced (optional)
• berries (optional)

Directions:

1. 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.
2. Stir and serve with raw honey, banana, and rice milk.

Reviews

[Starrynews]

Yum, this is great! I used a Gala apple and the dried cranberry option, and topped with some delicious local honey from the farmer's market. We really enjoyed the blend of oats and quinoa. Thanks for sharing! Veggie Swap 51

[askinnycook]

Most of my family are quinoa lovers. We have a few vegetarians, so we eat it often. That being said-we loved this. I made it with a 12 grain rolled cereal mix, Gala apples and a combination of raisins and dried cranberries-I didn't have enough cranberries. I made a triple batch with our brunch, hoping to have some left over for the rest of the week. If I'm lucky, it'll last till tomorrow morning, lol. Too good and good for you. I had no problems with the amount of liquid BTW.

[Bobbin]

I made this as described, doubling the recipe. I think it needed more liquid because within 15 minutes all my liquid was absorbed and the cereal started sticking to the pan. Figuring it was ready, I took it off the stove, but it was still a little crunchy. I like the idea of this breakfast since it is so healthy, but it is something to get used to. My kids are not used to quinoa and the nuttiness threw them off at first. They came back after an hour and ate it, but you could tell at first they were hesitant. I will try this again with more liquid to see if I can get the texture creamier.