Quinoa and Oatmeal Cereal Heart Healthy

40 mins (prep 10, cooking 30)
10 ingredients
4 servings
Oatmeal contains a balanced soluble and insoluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Walnuts can significantly reduce blood cholesterol, rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic. Cinnamon and honey together reduces the cholesterol in the arteries, lowering LDL cholesterol; helps heart health! A key nutrient in raisins and bananas is potassium which may help reduce the risk of stroke, lower blood pressure, reduce risk of heart arrhythmias. Apples have no fat, cholesterol or sodium, and contain small amounts of potassium, which may promote heart health. Take note: Commercial cultivation of quinoa removes much of the soapy saponins that coats the seeds, I would still thoroughly wash the seeds to remove any remaining saponin residue. Place the quinoa in a fine-meshed strainer, gently rubbing the seeds together with your hands while water runs over the seeds. Quinoa a very good source of magnesium, the mineral that relaxes blood vessels. Since low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias, this ancient grain can offer yet another way to provide cardiovascular health. Leftovers can be cooled and refrigerated in an airtight container for up to 5 days. For results this type of breakfast should be eaten 6 times a week.

Categories:  served-hot , <-60-mins , 3-steps-or-less , breakfast , equipment , tropical-fruits , low-fat , low-cholesterol , weeknight , easy , american , bananas , healthy-2 , stove-top , pasta,-rice-and-grains , fruit , north-american , low-sat.-fat , comfort-food , taste~mood , free-of... , granola-and-porridge , low-sodium , low-in... , time-to-make , low-calorie , european , presentation , grains , south-american , healthy ,
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Serving Size (156.99 g)
Servings 4
Amount per Serving
Calories 100.5 Calories from Fat 48.42
% Daily Value *
Total Fat 5.38g 33.08%
Saturated Fat 0.52g 10.33%
Trans Fat 0.0g %
Cholesterol 0.0mg 0.0%
Sodium 6.79mg 1.13%
Total Carbohydrate 12.55g 16.74%
Dietary Fiber 1.91 g 30.55%
Sugars 5.22 g %
Protein 2.17g 17.4%
Vitamin A 4.55IU% Vitamin C 0.14mg%
Calcium 21.98mg% Iron 0.65mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
steel cut oats, raw honey