What Eating Oatmeal & Other Whole Grains Can Do for You

Best Mediterranean Diet Recipe

What Eating Oatmeal & Other Whole Grains Can Do for You

You’ve heard it before: oatmeal protects the heart. And rest assured, the man on the Quaker oatmeal box isn’t lying – oatmeal is a whole grain, a type of plant food and complex carbohydrate that makes up the backbone of the heart-healthiest Mediterranean style of eating. Choosing whole grains as your main form of carbohydrate nourishment has been scientifically proven to thwart disease especially heart disease—cutting the risk of coronary artery disease by a phenomenal 40 percent. Eating whole grains, like oatmeal, is key to heart health.

Studies show that people who eat a diet rich in whole grains are less likely to suffer a fatal heart attack. Aim to eat three servings of a whole grain every day such as 100% whole grain bread, brown rice, oatmeal, barley, popcorn (yes, popcorn is a 100 percent certified unprocessed whole grain!)…

Don’t have time to make the yummier steel-cut kind of oatmeal? Then try my two easy-to-make ahead of time recipes:

1) Cold Oatmeal with Yogurt and Fresh Berries (in my recipe section)

OR

2) Delicious Make-ahead Oatmeal Raisin Muffins (freebie)

Mix the dry ingredients the night before then finish the batter in the morning to start your day with a freshly baked muffin.

Nonstick cooking spray

  • 1/4 cup raisins
  • 2 tablespoons water
  • 1/2 cup whole wheat flour
  • 1/4 cup all-purpose flour
  • 1/4 cup quick-cooking rolled oats
  • 1/4 cup packed light brown sugar
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon ground cinnamon
  • 1/2 cup unsweetened applesauce
  • 1/4 cup fat-free milk
  • 2 large egg whites
  • 1 tablespoon flax seed oil

Preheat oven to 375°F. Lightly coat six 2 1/2-inch muffin cups with nonstick cooking spray or line with paper bake cups and coat insides of paper cups with nonstick cooking spray; set aside. Place raisins and water in a small microwave-safe bowl. Cook on high power for 25 seconds. Let sit for 2 minutes to plump the raisins. In a medium bowl, stir together flours, oats, brown sugar, baking powder, and cinnamon. Make a well in the center of the flour mixture and set aside. Combine applesauce, milk, egg whites, flax seed oil, and raisins. Add to flour mixture; stir just until incorporated. Don’t over mix. Spoon batter into prepared muffin cups filling each about three-fourths full. Bake for 20 to 22 minutes or until lightly browned and the muffin is firm in the middle. Cool in pan on a wire rack for 5 minutes. Remove from pan and serve warm.

NUTRITION per muffin

  • Calories: 157
  • Fat: 3 g (0 g EPA, 0 g DHA, 1 g ALA)
  • Saturated Fat: <1 g
  • Cholesterol: < 1mg
  • Sodium: 69 mg
  • Carbohydrate: 30 g
  • Dietary Fiber: 2 g
  • Sugars: 13 g
  • Protein: 4 g
Disadvantages of Eating Red Meat – Mediterranean Diet Benefits
Why should I cut back on eating red and processed meat?
Healthy Mediterranean Food
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