Hearty Quinoa Oatmeal is a wonderful oatmeal dish for you and your loved ones. Try out his easy to make and tasty homemade oatmeal recipe.
Prep Time: 5 mins
Cook Time: 30-35 mins
- 4 cups water
- 1 teaspoon Organic Coconut Oil
- 1 cup rolled oats
- 1/2 cup dry quinoa
- 1/2 cup soy milk
- 1 tablespoon Hearty Oatmeal Mix-In: Coconut
- 1 tablespoon Hearty Oatmeal Mix-In: Sugar & Spice
- Heat the water on the stove until nearly boiling. While water is heating, add the Organic Coconut Oil to a large saucepot and melt over medium heat.
- Add the oats and toast for about 2 minutes, or until fragrant.
- Stir in the quinoa and toast for 1 additional minute, add hot water, and stir to combine.
- Bring to a boil, then reduce to a simmer, cover, and cook for 25 to 30 minutes or until liquid has been mostly absorbed and the grains are soft.
- Remove from heat and stir in the soy milk and Oatmeal Mix-Ins.
- 264 Calories (kcal)
- 6 Fat (g)
- 2 Saturated Fat (g)
- 47 Carbohydrates (g)
- 5 Fiber (g)
- 6 Sugar (g)
- 10 Protein (g)
- 111 Sodium (mg)
Oatmeal is a common breakfast meal that everyone is upto it these days. This is because of its wide health benefits.
Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats. This antioxidants may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow. In addition, avenanthramides have anti-inflammatory and anti-itching effects.
Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol. Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels.Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood. Oxidation of LDL (the "bad") cholesterol, which occurs when LDL reacts with free radicals, is another crucial step in the progression of heart disease. It produces inflammation in arteries, damages tissues and can raise the risk of heart attacks and strokes.One study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation.
Elderly people often experience constipation, with infrequent, irregular bowel movements that are difficult to pass. Laxatives are often used to relieve constipation in the elderly. However, while they're effective, they're also associated with weight loss and reduced quality of life. Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people.
Oats are an incredibly nutritious food packed with important vitamins, minerals and antioxidants. In addition, they're high in fiber and protein compared to other grains. Oats contain some unique components — in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides. Benefits include lower blood sugar and cholesterol levels, protection against skin irritation and reduced constipation. In addition, they are very filling and have many properties that should make them a weight loss friendly food. At the end of the day, oats are among the healthiest foods you can eat.
To make oatmeal tastier and even more nutritious, you can add cinnamon, fruits, nuts, seeds and/or Greek yogurt. Also, oats are often included in baked goods, muesli, granola and bread. Although oats are naturally gluten-free, they are sometimes contaminated with gluten. That's because they may be harvested and processed using the same equipment as other grains that contain gluten. If you have celiac disease or gluten sensitivity, choose oat products that are certified as gluten-free.
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