Registered Dietitian Monique Richard, gets us ready for National Heart Month with some recipes featuring oats that are extremely tasty & nutritious!
For more information go to eatrightrx.com
Granola inspired and adapted from recipe at https://cookieandkate.com/healthy-granola-recipe/ :
Mix together
4 cups oats
1 1/2 cup combination of crushed assorted nuts, coconut flakes, pepitas, sunflower kernels (amounts of each to individual’s preference)
1/2 teaspoon ground cinnamon
1/2 cup coconut oil, melted
1 teaspoon vanilla extract
1/4-1/2 cup honey (can also use agave, maple syrup or sorghum)
1/2 teaspoon salt (may need less if nuts are salted)
Add-in options: dried fruit like raisins, or cranberries, chocolate chips (after thoroughly cooled)
Spread on baking sheet lined with parchment paper, bake at 350 degrees turning over once, 20-25 minutes, let cool completely
Overnight oats:
Combine
1/2- 3/4 milk (non-dairy alternative or dairy)
1/2 cups oats
1 teaspoon vanilla
Fold in 3/4 cup blueberries
Options: add nuts, chia seeds, hemp seed hearts, honey to taste, cinnamon, sub out different berries or fruit
Enjoy cold or hot
No-bake oatmeal energy balls, adapted and inspired from https://cleananddelicious.com/no-bake-oatmeal-energy-balls/
Combine in one mixing bowl:
1 cup oats
3/4 cup crunchy peanut butter (may need to adjust based on preference and binding needed)
1/2 cup mini semi-sweet chocolate chips
2 tablespoons dark chocolate cocoa
1/2 cup flaxseed meal
1/4 cup honey, syrup, agave, or sorghum (or to desirable sweetness)
1 teaspoon vanilla extract
Mix well, form small round balls using a spoon, hands or melon baller, place on a parchment lined plate or freezer safe dish, place in the freezer for one hour.
Remove and store in an airtight container either in the freezer or refrigerator. 2-3 are a serving for a snack, part of breakfast or even dessert.
optional:
top with coconut flakes, toasted almonds or toasted hazelnuts
Regular cooked oatmeal:
On a the stovetop boil 1 cup of water in a saucepan, place tea bag (used vanilla chai in featured recipe) in water (be careful to not let the paper dangle on the burner)
add 1/2 cup oats
stir 30-60 seconds or until oats are soft, turn heat down to medium, 30-60 more seconds, then turn off burner and remove saucepan from burner, continue to stir until desired consistency
Add cinnamon, 1/2 banana, 1/4 cup chopped nuts, sprinkle of brown sugar, milk or non-dairy alternative
More breakfast and oat recipes can be found here:
https://www.eatright.org/recipes/breakfast/apple-cinnamon-baked-oatmeal-recipe
Heart-healthy tips and recipes:
Or to find a registered dietitian nutritionist:
