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

• ½ cup steel cut oats
• ½ 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

[*Kathy*]

What a fabulous recipe to elevate my morning oatmeal to a new level. I love the nutty flavor of the quinoa. I never would have thought to add quinoa to oatmeal, and I like it! Just the right amount of cinnamon and fruit. I was happy to see no extra brown sugar in the recipe -- it's not needed. I used steel-cut oats, but this recipe would work equally as well with old-fashioned oats.

[Nourish Your Soul]

I found this recipe the day after I found out my cholesterol levels were high. I have been working hard to bring those numbers down and to lose weight. This recipe is now a staple of my heart healthy lifestyle. Turns out my sons love it also so I double or triple the recipe. I make it as is ~ and enjoy each bite !

[UmmBinat]

This is healthy and good. I used old fashioned oats as that is what I had. I will try to buy steal-cut oats for this and try this again. I did find sticking occurred like another reviewer I believe we are not meant to cover the pan? I used a gala apple like another reviewer. I used dark raisins and I didn't relies I was supposed to toast the walnuts which I can imagine would be tastier so next time I will do so in a dry pan. I used spring water, and served this with local unpasturised (raw) honey and would like to try this along with banana slices the next time. Made for Veggie Swap 23.