Heart-Healthy Fall Oatmeal - Apple Spice

This recipe is focused on providing heart healthy ingredients, while of course keeping it festive for fall!

In the United States, heart disease is the leading cause of death. A balanced breakfast is just a piece of the puzzle, but it can help you start your day on the right foot.

This recipe is a great addition to your morning routine: balancing blood sugar, keeping you full until lunch, and also lowering cholesterol. Scroll below for benefits of each ingredient, or skip ahead to view the recipe and directions

Ingredients and Benefits:

Oats

Oats provide us with both soluble and insoluble fiber, magnesium, phosphorus, thiamine, and zinc. It may regulate blood sugar so it doesn’t spike with breakfast, as well as lowering blood cholesterol levels. Soluble fiber in particular decreases the amount of “bad” cholesterol (LDL) in your body. In case you forgot, carbs are good for you!

Hemp hearts

Hemp hearts are believed to lower the risk of heart disease. These seeds have a great balance of omega-6 and omega-3 fatty acids. Hemp hearts also pack a boost of extra protein, vitamins, and minerals. If you don’t have these readily available, they can be easily substituted with chia seeds or even ground flaxseed.

Apples

“An apple a day keeps the doctor away,” right? Apples are another great, heart-healthy addition to your morning oatmeal. Thanks to their soluble fiber content, apples can aid your body in naturally lowering cholesterol levels and blood pressure. They are also full of potassium, vitamin C, and antioxidants!

Walnuts

These nuts are an amazing source of omega-3 fatty acids, also known as alpha-linolenic acid (ALA) in plants. They lower blood pressure and promote healthy cholesterol levels. Walnuts also contain vitamin E, which can limit the buildup of plaque in your arteries, and is a powerful antioxidant, which can assist in decreasing inflammation in your body caused by free radicals.

Cinnamon

Some studies have shown cinnamon may have the ability to lower blood pressure through the production of nitric oxide, a compound found in the body known for promoting vasodilation. Some studies suggest it can also lower blood sugar, which would be especially beneficial to someone who has diabetes.

Nutmeg

Nutmeg contains an abundance of antioxidants, which have been found to protect the body against heart disease. It is a great source of a variety of vitamins and minerals including vitamin A and zinc.

Ginger

This spice also contains antioxidants that lower inflammation in the body and can help reduce the effects of high cholesterol. Some studies are showing promise in lower fasting blood glucose levels and A1C, as well.

Add any of these other ingredients to stay within the theme of fresh fall produce: bananas, cranberries, pumpkin, raspberries, sweet potato/yams, and winter squash. Feel free to top with your favorite nut butter as well.

Heart-Healthy Apple Spice Oatmeal Recipe:

1/4 cup oats, uncooked

2 tablespoons hemp hearts

1/2 teaspoon cinnamon

1/4 teaspoon nutmeg

1/4 teaspoon ginger

1/2 cup water, dairy milk, or plant based milk

1 apple diced

1 Tablespoon chopped walnuts

brown sugar to taste

Directions:

1. Mix oats, hemp hearts, cinnamon, nutmeg, and ginger in a microwave-safe bowl.

2. Add liquid of choice to the bowl and stir.

3. Put the bowl in the microwave for 2 minutes (or follow directions on the package). Stir, and heat for an additional 30 seconds if needed.

4. Place diced apples and walnuts on top.

5. Sprinkle brown sugar to complete your heart healthy oatmeal!

Click here for a downloadable version of the recipe

Content contributed by Kieren Ritter. Kieren is an RD2B, studying nutrition at State University of New York, Plattsburgh. She is passionate about all things sports, outdoors and holistic health.