2. Almond-Blueberry Oatmeal
Dr. Agatston says that whole grains like plain, non-processed oats are very beneficial for your health as they prevent artery-clogging atherosclerosis because they interfere with the cholesterol absorption. This delicious recipe includes creamy oatmeal topped with blueberries that have a good amount of cholesterol-lowering pectin and a lot of antioxidants that fight many diseases.
- ¼ c steel-cut oats
- ¼ c fat-free milk
- 1 c water
- 1 Tbsp almonds
- 1/3 c fresh or frozen blueberries
- 1 tsp ground flaxseed
All you have to do is:
1. Take a cup of water and boil over high heat.
2. Add some steel-cut oats (about ¼ cup in it)
3. Cook it until the oatmeal gets soft (for about 25 minutes). Once it gets soft, cook for 3 more minutes at low heat.
4. Take ¼ cup of fat-free milk, one tablespoon of silvered almonds, 1/3 cup of fresh or frozen blueberries and one teaspoon of ground flaxseed. Mix these well and serve.
Nutrition: One serving contains 178 cal, 10 g protein, 26 g carbohydrates, 5 g fiber, 5.8 g fat, 0.5 g saturated fat and 40 mg sodium.