Breakfast is the most important meal of the day. Here's a great recipe to get your day started!
Blueberry Cinnamon Almond Flax Oatmeal
(1 serving)
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1/4 cup steel-cut oats
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1/3 cup fresh of frozen blueberries
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1/4 cup soy milk
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1 Tablespoon slivered almonds
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1 teaspoon ground flax seed
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1/2 teaspoon cinnamon
Bring 1 cup of water to a boil in a medium sauce pan. Add the steel-cut oats. Allow oats to boil for about 5 minutes. Reduce heat to a simmer. Cook for 20 to 25 more minutes - stirring occasionally until the oats are softened to desired consistency. Turn off heat and stir in the remaining ingredients above. Serve warm. Garnish with additional blueberries, cinnamon and almond slivers.
And why is this such a great breakfast?
Steel Cut Oats
Steel Cut Oats can reduce cholesterol and stabilize blood sugar, reducing the risk of obesity, diabetes, heart disease and stroke. They take longer to cook than old fashioned rolled oats, but it's worth the wait. Rolled oats are steamed, rolled, and toasted, ending up as thin flakes. Steel cut oats are oat kernels that have been chopped into thick pieces. I recommend steel cut (Irish) oats because they rank lower on the glycemic index. It takes longer for digestive enzymes to reach the starch inside the thicker pieces, slowing down the conversion to sugar. When grains are processed, like rolled oats, their surface area expands, allowing digestive enzymes easy access to their starch content. In general, choose grains that require a lot of chewing over those that don't.....they tend to have a lower GI ranking.
Blueberries
Blueberries are packed full of antioxidants. In fact, it takes five servings of peas, carrots, apples, squash or broccoli to match the antioxidants in just one half cup of blueberries. They also contain ellagic acid, a natural compound that inhibits tumor growth in laboratory mice. In addition, blueberries are a low glycemic-load carbohydrate and a great source of fiber (half-cup gives you almost three grams of fiber). Furthermore, they are a great source of vitamin C and, like cranberries, can help prevent urinary tract infections. Opt for organic blueberries to avoid the pesticides found on conventionally grown blueberries.
Almonds
Almonds contain monounsaturated fats. These fats reduce cholesterol and, when eaten in moderation, can lower your risk of heart disease, heart attack and stroke. Like other nuts, they also help balance blood sugar, reducing the risk of obesity and diabetes. Almonds also provide you with vitamin E, trace minerals, and fiber. Choose raw, unsalted almonds and store them in an airtight container within the refrigerator.
Cinnamon
In some studies, cinnamon has been shown to lower blood sugar and cholesterol.
Ground Flax Seeds
Freshly ground flax seeds are an excellent source of fiber, lignans and alpha-linolenic acid (a type of omega-3 fatty acid). Fiber can reduce cholesterol and prevent constipation. Lignans are compounds with beneficial estrogen-like effects that reduce cancer (breast, prostate and colon). Omega-3s reduce chronic inflammation and are associated with a reduced risk of heart attacks and stroke. They may even decrease the risk of macular degeneration, a leading cause of age-related blindness. I recommend buying whole flax seeds, storing them in a airtight container within the refrigerator, and grinding them just prior to use in a coffee grinder.
See my Breakfast: Why is it so important? article for reasons why breakfast is so important.
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Written by Dr. Ervin Ray Deloney in association with Deloney Publishing Group. Follow Deloney Publishing Group on Facebook.
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