Nutrition

Perfect Purple Oats Bowl

Oats are one of the most convenient sources of fiber, and provide the soluble fiber beta-glucan, which may help to lower cholesterol levels and reduce the risk of heart disease. Three grams of this fiber are needed daily as part of a diet low in saturated fat and cholesterol for this effect.  According to the CDC, heart disease is the leading cause of death in the United States. Every year, 1 in every 4 deaths is caused by heart disease (610,000 annually), so I always make sure to emphasize heart healthy habits with all of my clients. 

A heart healthy diet includes whole grains, fruits, and vegetables. Here is a fun combination of oats with fruits and berries to help start your day with lots of colors (including foods with a variety of color means more variety of nutrients), vitamins and minerals.

In this recipe, I also incorporated one of my favorite trending foods, Maqui berry powder. I love not only the color but also that the Maqui berry is an exotic fruit from South America. These wild, dark purple berries have been used for thousands of years. They add a beautiful purple color to your food have a subtle tart and sweet taste that can go with both sweet and savory dishes.

I can’t wait to hear what you think of this recipe. Personally, I love it! It has just the right amount of sweetness and provides fiber and complex carbs from oats, berries, nuts and chia seeds. For more information about the nutrition benefits of oats, visit QuakerOats.com and check out this video for more about oats and heart health.

A heart healthy diet should include whole grains, fresh fruits and vegetables, low fat dairy, lean protein and legumes, and should limit fat, saturated fat and cholesterol and sodium. This recipe per 1 serving provides about 2g soluble fiber from oats. Experts recommend that to maintain good health, no more than 10% of your calories should come from saturated fat, and no more than 20-35% of daily calories should come from total fat. 

Ingredients:

  1. 1 C almond milk

  2. ½ C oats

  3. ½ C frozen mixed berries

  4. 1 tsp chia seeds

  5. 1 tsp agave

  6. 1 tsp maqui berry powder

  7. ¼ tsp cinnamon

  8. ¼ tsp vanilla extract

  9. Pinch of salt

Toppings: ½ sliced banana, ¼ C blueberries, 2 Tbsp goji berries and 2 Tbsp of pecans

Instructions:

  • Bring almond milk to a gentle boil along with salt

  • Add the oats and allow to cook over low heat, covered, for 5-7 minutes

  • Add the frozen mixed berries and cook for another 1-2 minutes, or until oats are soft

  • Turn off heat, and add the chia seeds, maqui powder, cinnamon, vanilla extract and agave, and stir until everything is combined

  •  Serve in a bowl with toppings sprinkled on top.

Enjoy!



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