Monday, June 28, 2010

Heart Healthy Monday

Heart Healthy Tip.  We know that Fiber is good and can lower the risk of heart disease - but - only soluble fiber actually reduces the risk of heart disease. Soluble fiber is the one that will mix with liquid, bind to fatty substances, and moooove them through the body.

Good sources of soluble fiber are whole oats, barley, fruits, vegetables, and legumes (which include beans, peas, and lentils).

Heart Healthy Recipe:  Oatmeal
If you don't like oatmeal it is probably because you haven't had GOOD oatmeal!!! Use Steel-cut Oats.
2 cups water
2 cups low-fat milk
small dash salt
1 cup steel-cut oats
2 to 4 tablespoons dried fruit, such as raisins, chopped dried apricots, dried cranberries
1 to 2 teaspoons maple syrup, agave syrup, honey or brown sugar (more to taste)
Fresh fruit (such as diced apples and pears, optional)
2 tablespoons chopped walnuts

1. Combine the water, milk and salt in a large, heavy saucepan, and bring to a boil. Slowly add the oats, stirring constantly. Reduce the heat to low, cover and simmer 15 minutes, stirring occasionally with a wooden spoon. Stir in the butter, dried fruit and sweetener. Cover, and continue to simmer for another 10 to 15 minutes, stirring often to prevent the cereal from sticking to the bottom of the pan, until the oats are soft and the mixture is creamy. Serve, with added fruit and nuts stirred in if desired, or refrigerate and reheat as desired.
Yield: Four servings.


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