It’s Heart Month!
As a dietitian, I love this month. I actually think I’ve gone a little heart health crazy at work – I’m teaching classes on heart healthy cooking, doing heart healthy recipe demos, and I’ve made a fun display for customers to learn about heart healthy food swaps (like swapping out croutons for toasted nuts in salads – yum!). .
So to celebrate heart month on the blog, today I’m bringing you a recipe for quinoa and steel cut porridge: a heart healthy breakfast to start your day with! Let’s take a look at some of the ingredients:
- Steel cut oats: A great source of soluble fibre that helps to lower LDL (bad) cholesterol levels
- Apples: Contain flavonoids that are associated with reduced risk of heart disease
- Almonds: High in monounsaturated fat, known to lower LDL cholesterol
Not too bad for a humble bowl of oatmeal, right?
Another great thing about this quinoa and steel cut porridge is that it is fast to whip up in the mornings – this is thanks to the fact that you actually start the cooking process the night before, then let it soak overnight. I got this idea from Bon Appetit and love how it makes steel cut oatmeal prep fast enough for even weekday breakfasts! While it’s warming up, you sauté the apples (or could sub in pears). I use a sweeter variety like Golden Delicious, but if you find you want a bit more sweetness you could add in a drizzle of maple syrup. Top with toasted nuts or seeds, dried fruit, and even a nice scoop of almond butter for a heart(y) healthy breakfast!
- ¼ cup steel cut oats, dry
- ¼ cup quinoa, dry
- 2 tbsp raisins
- ½ tsp cinnamon
- Pinch of salt
- 2 cups water
- ¼ cup milk
- 1 tsp coconut oil or butter
- 1 apple, sliced (I like using a sweeter apple, like Golden Delicious)
- ¼ tsp cinnamon, or more to taste
- Squeeze of lemon juice
- 2 tbsp water
- 2 tbsp sliced almonds, toasted
- Other toppings (optional): nuts/seeds, shredded coconut, nut butter, maple syrup, dried fruit
- The night before, combine the steel cut oats, quinoa, raisins, cinnamon, salt, and water in a small pot and bring to a boil. Remove from heat and cover, then let sit overnight.
- In the morning, heat the pot over medium heat and add milk as needed until warmed through while stirring frequently.
- While the cereal is being warmed, heat the coconut oil in a pan and add the sliced apple and cinnamon. Stir frequently for a few minutes, then add the lemon juice and water. Continue to cook until the apples are tender.
- Serve the sautéed apples over the oatmeal then add maple syrup to sweeten if necessary any additional toppings.
What’s your favourite heart healthy food?