Oats and Blueberry Porridge – Yummy and Heart Protective Recipe!
Oats are mostly eaten as porridge, as an ingredient in breakfast cereals, and in baked goods (oatcakes, oat cookies, and oat bread). During last few decades, oats become really popular “health food.”
They are loaded with dietary fiber (containing more than many other grains) and have a range of healthy cholesterol-lowering properties.
Countless studies showed that a daily helping of oats is heart protective because the soluble fiber in oats sticks to ‘bad’ cholesterol and removes it from the body, thereby preventing it from clogging arteries.
Oats are particularly good for breakfast. Their fiber content means that sugars are released slowly into the bloodstream, providing energy without upsetting blood sugar levels.
On top of that, eating oats lowers the risk of cancer thanks to the presence of selenium, plant hormones called lignans and the insoluble fiber they contain. Selenium is vital trace mineral linked with reduced risk of hormone-related cancers. Insoluble fiber attacks certain bile acids, making them less toxic and potentially carcinogenic. Selenium may also help protect against depression.
Ingredients (for 4 servings):
• Blueberries 125g (4 oz)
• Unrefined caster sugar 1-3 tablespoons
• Rolled Oats 150g (5 oz)
• Milk 1 litre
Topping – 3 tablespoons toasted nuts, little soft dark brown, 1-2 tablespoons toasted wheat germ, buttermilk (or yogurt).
– Gently heat 125g (4 oz) blueberries and 1-3 tablespoons unrefined caster sugar (to taste) for 6 minutes or until the berry juice begins to run. Remove from heat.
– Put 150g (5 oz) rolled oats and 1 litre milk in a pan. Add sugar to taste and bring to the boil, stirring constantly. Simmer for 6-8 minutes, stirring from time to time, and add extra milk if liked.
Serve the porridge topped with blueberries, 3 tablespoons toasted nuts, a little soft dark brown sugar and 1-2 tablespoons toasted wheat germ. Pour some buttermilk (or yogurt) over the porridge and serve.https://healthyfoodmaster.com/oats-blueberry-porridge-yummy-heart-protective-recipe/https://i2.wp.com/healthyfoodmaster.com/wp-content/uploads/2018/02/Oats-and-Blueberry-Porridge-Yummy-and-Heart-Protective-Recipe.jpg?fit=900%2C677&ssl=1https://i1.wp.com/healthyfoodmaster.com/wp-content/uploads/2018/02/Oats-and-Blueberry-Porridge-Yummy-and-Heart-Protective-Recipe.jpg?resize=150%2C150&ssl=1Diet & Weight LossGeneral Healthbreakfast,fiber,health,healthy diet,weight loss