MAKE AHEAD OATMEAL MIX, By Tika

Strawberries

Everyone knows how good oatmeal is for you, right?  Do you know why?  Maybe not.  One of my followers asked me if I had a recipe to make oatmeal for busy mornings.  I did, but I decided to spend the necessary time to gather as much information as I could to help everyone save time while eating healthy.

  1. Diets rich in whole grains and low in saturated fat and cholesterol may reduce the risk of heart disease.
  2. Oatmeal is rich in fiber, iron, calcium, magnesium, antioxidant compounds, and more
  3. Oatmeal can be cooked in your stovetop, microwave, or slow cooker.
  4. You will feel full longer. Oatmeal is loaded with fiber and is more filling.
  5. Oatmeal has been proven to lower LDL cholesterol.
  6. Oatmeal can help with constipation because it’s loaded with soluble fiber
  7. Oatmeal helps stabilize blood sugar.
  8. Oatmeal may help reduce high blood pressure
  9. Oatmeal can aid in weight reduction
  10. Oatmeal is important for post menopausal women and children for healthy bones and teeth

 

I think you get the idea.  Oatmeal is one food that Bob eats without even knowing it. He says he doesn’t like oatmeal.  HA!  I sneak it into cookies, oatmeal, muffins, etc.  He never notices it.  I care about his health and this is one way to get it into him.

Food for thought:  All varieties of oats, whether instant, steel cut, rolled, or Scottish, have the same nutritional value.  But, the non-instant forms have a better texture and give you a little something to sink your teeth into.  Additionally, you can cook traditional rolled oats on the stovetop in five minutes (or two minutes in the microwave).

Avoid expensive prepackaged flavored instant oatmeal.  My youngest son, Cory, used to eat three packets almost every morning.  If I knew then what I know now, I never would have bought them.  I wasn’t such a label reader as I am now. Some packets contain as much as 6 tsp of sugar per serving.  And, they’re high in sodium.  What to do?  Keep reading.  We’re going to make our own.

Another time-saving idea:  Cook it ahead.  Oatmeal will last for three days if refrigerated.  When cool, divide into separate microwave-safe containers.  Pop into your microwave for 60 – 90 seconds, top with fruit and a little milk and sit down to your own instant healthy breakfast.  –OR-Grab a container on the way out the door and heat it up at work.

INGREDIENTS:

6 cups quick-cook oats

½ – ¾ cup dark or golden raisins

½ cup dried fruit of your choice

¾  cup chopped walnuts, almonds, or pecans

1/3 cup brown sugar

3-4 tsp cinnamon

½ cup powdered milk

½ tsp salt

 

PREPARATION:

MIX ALL INGREDIENTS IN A LARGE BOWL AND STORE IN A JAR OR OTHER AIRTIGHT CONTAINER FOR UP TO A MONTH.

 

Stovetop: Bring 1 cup of water to a boil, add ½ cup of oat mixture and cook uncovered for one minute on medium heat. Stir once or twice.

Microwave: Use a high-sided bowl.  Add ½ cup of oat mixture and ¾ – 1 cup water.  Cook on full power for 1 ½ – 2 minutes uncovered.  Let sit for 2 minutes, add fresh fruit, and stir.

MAKE YOUR OWN TRAVEL VARIETY PACKS: Measure out individual 1/2 cup packets of oats, 2 tsp powdered milk, and a pinch of salt.  Customize them in whatever flavor combinations you like!  Maybe dried cranberry, date and walnut, banana and walnut, strawberries and blueberries, etc.  You get the idea.  Add 1 cup of water before cooking.

You can use any kind of dried fruits and nuts you like.  Have you got a food dehydrator?  Go find it and make your own dried fruit.

 

DRIED FRUIT SUGGESTIONS:

Apricots, apples, cranberries, bananas, dates, strawberries, coconut

 

FRESH FRUIT SUGGESTIONS:

Strawberries, blueberries, raspberries, blackberries, bananas

HEALTHY NUT SUGGESTIONS: walnuts, almonds, pecans, hazelnuts, macadamias, cashews, and pistachios.

 

Polander All Fruit contains no sugar or high fructose corn syrup.  If you put a bit of this on top of your oatmeal, even the kids will eat it. Or, a dribble of local raw honey, or real maple syrup, or agave syrup, or applesauce, or their favorite Greek yogurt.

SLOWCOOKER OATMEAL – HAVE BREAKFAST READY WHEN YOU GET UP     In a 3-1/2- or 4-quart slow cooker combine 6 cups water, 2 cups steel-cut oats, and 1 teaspoon salt. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3-1/2 hours.

For more information, please read: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54

http://www.webmd.com/cholesterol-management/features/nuts-help-lower-bad-cholesterol?page=3

http://www.medicaldaily.com/benefits-oatmeal-why-you-should-add-power-food-your-high-fiber-diet-328788

 

fresh_berries

rolled_oats

Images courtesy of: http://www.freefoodphotos.com/index.html

PLEASE remember to follow us for more great recipes. 

PINTEREST    https://www.pinterest.com/gailwestover/chew-wanna-eat-main-board/

 

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WORDPRESS   https://chewwannaeat.wordpress.com

 

By Tika for CHEW WANNA EAT? © 2015

 

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