Posted on by Paula Gallagher
Oatmeal is the ultimate breakfast comfort food, but did you know that the oats in oatmeal are a proven superfood? Mighty oats are fiber-filled whole grains that have been shown to help lower LDL (bad) cholesterol and protect against coronary heart disease, as well as some cancers.
Oatmeal contains soluble fiber, which is what helps to reduce the absorption of low-density lipoprotein (LDL) cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day has been shown to decrease your LDL cholesterol. One serving of oatmeal provides 3 to 4 grams of fiber. If you add fruit, such as a banana or berries, you'll get even more fiber. As if that’s not enough, this power-packed grain may help ease constipation and helps control blood sugar.
Although flavored instant oatmeal packets can be a time saver in the morning, they usually contain very high sugar levels. If you are trying to decrease your sugar intake, this version from scratch gives you the same feel as instant oatmeal but with more control of how much sugar you add. Adding of walnuts and ground flax provide heart-healthy fats. You can also substitute hemp seeds for the flaxseeds for similar healthy fats.
This recipe does require you to do some prep work but this type of recipe can also save you a lot of money because you are making a big batch of oatmeal.
Apple Cinnamon Oatmeal
- 2 cups old-fashioned, large flake rolled oats
- 3 Tbsp turbinado sugar or coconut sugar
- 2 tsp cinnamon
- 1/4 tsp salt
- 1 cup roughly chopped baked apple chips or freeze-dried apples
- 1/3 cup chopped walnuts
- 1/3 cup ground flaxseed
Preheat oven to 350 F. Spread oats on a rimmed baking sheet and bake until they turn golden and smell toasted, about 10 minutes, stirring once halfway through cooking time. Be careful not to burn the oats. Remove the oats from the oven and let them cool for a few minutes.
Combine 1 cup toasted oats, sugar, cinnamon, and salt in a food processor. Pulse until mixture is a rough powder. Stir in remaining toasted oats, apple chips, walnuts and flax.
Store oatmeal in a large, sealed glass jar or other container at room temperature for up to 2 weeks or in refrigerator for up to 2 months.
To make a bowl of oatmeal, place 1/2 cup oat mixture in a bowl and top with 2/3 cup boiling water. Cover and let soak for 3 minutes before stirring and serving. You can also prepare in a microwave. To do this, top 1/2 cup oat mixture with 2/3 cup water and microwave on high for about 1 minute. Stir and let sit for 1 minute before eating. Add other fruit (blueberries, strawberries, raspberries, banana, etc.), raisins and/or nuts on top, if desired.
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