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.
- Ready In:
- 1⁄2 cup steel cut oats
- 1⁄2 cup quinoa (well rinsed)
- 1 apple, cored and coarse chopped (unpeeled)
- 1 teaspoon cinnamon
- 2 2 tablespoons dried blueberries, and or 2 tablespoons dried cranberries
- 2 tablespoons walnuts, toasted and rough chopped
- 2 cups water
- raw honey
- banana, sliced (optional)
- berries (optional)
- 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.
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I love steel cut oats, so very good for the hearts of the ones I love so dearly. Unfortunately my little clan doesn't like quinoa. I usually substitute it for half the rice in a recipe and they do complain although they eat it anyways. But this was a winner. I will say that I've been experimenting with creamy steel cut oats ever since I saw Alton on the Food Network. I've always made per directions on package and they come out dry needing much more milk and sugar and whatnot. So because I've been experimenting with creamy oats I just incorporated the ingredients of this recipe into what I've been doing. I upped the water to 2.5 c and added one 12 oz. can of evaporated milk. Simmer it all covered for about 35 minutes, stirring every 5 minutes and we are good to go! My family heartily ingested without even noticing the "offending" quinoa-SUCCESS!!! Thanks so much, Rita.1Reply
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.2Reply