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Heart-Healthy Recipes: Hearty Oatmeal

Fruit and Nut Rolled Oats 

Rolled Oats are a world-wide favorite because they take as little as 5 minutes to make and it’s good for you!  

The following recipe is for a single serving. 

Note: Ratio for oatmeal is 1:2, for example, if you want to eat ½ cup of oatmeal, then you will need 1 cup of water. a 


Need: 

  • ½ cup of rolled oats (Plain, unflavored Quaker Oats works!) 
  • 1 cup of water 
  • Pinch of salt 
  • A handful of favorite berries (I like blackberries, strawberries or blue berries) 
  • 1 tbsp of all-natural peanut butter  

Optional:

  • a handful for trail mix  
  • A dollop of your choice of natural sweetener 
  • Honey or maple syrup… use the 3-second rule when I add something sweet. Basically, drizzle until the count of three. 

Instructions: 

  • Add water, oats, and salt to a small pot. Cook on low to medium heat, stirring occasionally until the oatmeal has reached the desired consistency (usually 3-5 minutes). Rolled oats cook very quickly! Don’t walk away for too long! 
  • Take the pot off the heat and add sweetener of choice (if using honey or maple syrup, I recommend using the 3-second rule) 
  • Add tbsp of peanut butter and a handful of berries, mix it in. 
  • For added texture, top it off with a small handful of trail mix or granola! 

If you have sensitivity or allergies to nuts and peanut butter: 

  • Try adding a tbsp of sunflower butter instead 
  • If you want to hold off on any kind of nut/flower butter here are other ways you can mix it up: 
  • A dash of cinnamon and apple slices or 1-2tbsp of unsweetened apple sauce 
  • Half a banana cut into slices, a dash of honey and a handful of granola and/or raisins 

Why Do I Like To Eat This? 

  • Plain oats are full of fiber! Fiber is a great way to lower the type of cholesterol that blocks your blood vessels. 
  • Berries in general are also full of fiber and important vitamins. Berries are some of the healthiest foods we can eat as they are low in calories, high in fiber and vitamin C, and antioxidants. A daily nutrition plan high in antioxidants can help reduce the risk of many diseases (heart disease and cancer).   
  • All-Natural Peanut butter (without added sugar) provides good protein and important vitamins and minerals. It is also considered a good fat if it is eaten in moderate amounts.  

Vascular Cures encourages that you contact your primary physician before making any large diet changes.

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