Getting through the cold blustery winters in Michigan wasn’t easy, but my mom made getting out of bed in the morning worthwhile by mixing up a warm bowl of oatmeal. Little did my mother know that 25 years later I would still be enjoying this tasty hearty breakfast as a morning treat. These days, however, I have left the ‘variety pack’ behind and have moved on to create some tempting combinations that include Blueberry Flax and Mango Coconut. This healthy breakfast can be made to suit any taste and can be whipped up in less than 5 minutes—without the use of a pot!
From the kitchen: 1 10oz-15oz jar with lid, tea kettle (optional)
Ingredients
1/2 cup quick cooking Irish oatmeal ( I recommend McCann’s)
http://www.mccanns.ie/p_QuickCook.html
1 cup purified hot water
1 tsp natural sweetener like Grade B Maple Syrup, Agave Nectar or Honey (optional)
salt to taste
your favorite ingredients
Fill a teakettle or pot with purified water and and heat over the stove until hot but not boiling. If you have boiling water let it sit for a couple of minutes until it cools slightly.
In a glass jar add oats, water, sweetener (optional), salt and your other favorite ingredients. Place lid on jar and close tightly. Shake gently to mix the oats and water together. In about 5 minutes your oatmeal will be ready to eat. Since it’s already in a jar it’s also a great portable breakfast!
Please keep in mind that sweet fruits like bananas and apples can often replace the need for a sweetener. Also, the right amount of salt will naturally enhance the flavor of the oatmeal and it's ingredients, making extra sweetener unnecessary.
Favorite Combos:
Blueberry Almond, shown above in picture
Blueberries or other berry, fresh, frozen or dried
Almonds, chopped
Flax, whole seeds
Agave Nectar
Cinnamon
Mango Coconut
Mango pieces, fresh, frozen or dried
Dried Coconut flakes
Ginger, freshly grated or dried ground
Honey
Apple Raisin Walnut Spice
Apples, thinly sliced, shredded or chopped into small pieces
Raisins
Walnuts, chopped
Spices such as cinnamon, nutmeg, clove, cardamom and ginger
Banana Vanilla Maple
Sliced Bananas
Maple Syrup
Hazlenuts, chopped
Vanilla extract
Be creative and experiment with other ingredients!
Irish Oats are also a great alternative to wheat cereals. Those that are sensitive to wheat and gluten should know that purchasing IMPORTED IRISH oats is usually safe for those with an allergy or intolerance. See the link below for more information:
http://www.mccanns.ie/pages/faq.html
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Why We Love Our Oatmeal:
· Lower Cholesteral Levels
· Reduce Risk of Cardiovascular Disease
· Enhance Immune Response to Infection
· Stabilize Blood Sugar
· Substantially Lowers Type II Diabetes Risk
· Antioxidant Benefits
· Protects Against Cancer
· Protective Against Childhood Asthma
· A Well-tolerated Wheat Alternative for Children and Adults with Celiac Disease
This grain contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea, reports a Norwegian study. When animals eat this compound, they’re less likely to contract influenza, or even anthrax; in humans, it boosts immunity, speeds wound healing, and may help antibiotics work better.
Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Now, the latest research suggests they may have another cardio-protective mechanism.
Antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease, suggests a study conducted at Tufts University and published in The Journal of Nutrition.
In addition to its fiber benefits, oats are also a very good source of selenium. A necessary cofactor of the important antioxidant, glutathione peroxidase, selenium works with vitamin E in numerous vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful in decreasing asthma symptoms and in the prevention of heart disease. In addition, selenium is involved in DNA repair and is associated with a reduced risk for cancer, especially colon cancer.
Studies also show that beta-glucan has beneficial effects in diabetes as well. Type 2 diabetes patients given foods high in this type of oat fiber or given oatmeal or oat bran rich foods experienced much lower rises in blood sugar compared to those who were given white rice or bread. Starting out your day with a blood sugar stabilizing food such as oats may make it easier to keep blood sugar levels under control the rest of the day, especially when the rest of your day is also supported with nourishing fiber-rich foods.
Your optimal dose: At least one in your three daily servings of whole grain
http://body.aol.com/health/fall-health/food-power
http://www.whfoods.com/
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