This fiber-packed, 5-minute breakfast will help support balanced blood sugar, decrease cholesterol, and keep you feeling full. Add heart-healthy toppings and get energized for your day ahead!
Time: 5 minutes
- ¼ cup quick-cooking oats (plain, unflavored)
- ¼ to ½ cup water or low-fat milk (more liquid will make oatmeal have a thinner consistency)
- ¾ cup frozen blueberries (or frozen strawberries, raspberries, or blackberries)
- 1 Tbsp peanut butter or almond butter
- 2 Tbsp walnut pieces
- 1 Tbsp raw pepitas
- 1 Tbsp ground flax seed
- ½ to 1 tsp ground cinnamon
- Add oats, water or milk, and frozen berries to a microwave-safe bowl.
- Microwave on high for 1:30 to 2:00 minutes.
- Remove bowl from the microwave and stir in peanut butter, walnut pieces, pepitas, flax seed, and cinnamon. Enjoy!
Serving Size: 1 recipe
- Calories: 450
- Total Fat: 27 g
- Saturated fat: 3.5 g
- Trans fat: 0 g
- Cholesterol: 0 mg
- Sodium: 10 mg
- Total Carbohydrate: 45 g
- Dietary Fiber: 13 g
- Soluble Fiber: 3 g
- Added Sugar: 0 g
- Protein: 15 g
Oats are a fiber-rich whole grain. Research has shown that oats can reduce total and LDL cholesterol levels and help with weight management. Quick-cooking oats work best for this microwave recipe, but other heart-healthy types of oats include old fashioned oats, rolled oats, steel cut oats, and oat bran. Be sure to check the nutrition facts label when shopping for oats and choose options that are low in added sugar or have no added sugar.
Pepitas are a type of pumpkin seed that are packed full of heart-healthy nutrients. They have a sweet, mild, nutty flavor. Pepitas make a great addition to salads, in trail mix, or stirred into low-fat Greek yogurt. One-fourth cup of pepitas has 2 grams of fiber, 9 grams of protein, 150 milligrams of magnesium, 2.5 milligrams of iron, and 2 milligrams of zinc.
Small but mighty, flax seeds are rich in heart-healthy omega-3 fatty acids and fiber. Research has found that flax seeds can help lower cholesterol, blood pressure, and weight. Flax seeds that come in packages marked with “ground,” “milled,” or “meal” may be easier for some people to digest compared to whole flax seeds. Ground and whole flax seeds have similar amounts of most nutrients, but the omega-3 fatty acids are slightly better absorbed from ground flax seeds. Both forms of flax seeds are good to include in a variety of ways, like sprinkling on a slice of whole grain toast with peanut butter and banana or adding to baked goods.
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