Controlling your weight is an important aspect in the prevention and treatment of heart disease. But for many, it's hard to choose the salad bar at work or remember your raw veggies during the cold winter months.
Instead of indulging in fatty comfort foods, try these three, warm heart-healthy recipes to get you through a day of excellent nutrition.
Amish Baked Oatmeal
"Try starting your day off with a warm bowl of baked oatmeal that is full of protein, omega 3 fatty acids, and B vitamins," says Abby Wadsworth of Burlington, Vermont-based Whole Health Nutrition.
Oats are naturally high in fiber and contain a specific type known as beta-glucans, Wadsworth says.
"Consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8 to 23 percent," Wadsworth says.
- 6 cups oats
- 4 eggs
- 1/2 cups coconut oil, melted
- 2 cups milk (dairy, almond or soy)
- 1/2 cup maple syrup
- 1 1/2 teaspoon salt
- 1 1/2 teaspoon baking powder
- 1 1/2 teaspoon cinnamon
Preheat oven to 350 degrees F and grease a 9- by 9-inch pan with coconut oil. Mix all ingredients in a large bowl and transfer into a prepared pan. Bake for 45 minutes or until firm. Cool for 5 to 10 minutes before serving. Top with chia seeds, ground flax seeds, walnuts, milk and raisins. Reheat individual portions as desired.
"If you're looking for more omega 3s, try omitting the eggs and adding in flax seeds," Wadsworth says.
To replace one egg, mix 1 tablespoon ground flaxseeds with 3 tablespoons water (or other liquid) and stir together until thick and gelatinous.