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Tuesday, July 26, 2011

Healthy Lowfat Oats and Raisin Cake



Oatmeal is a good source of a variety of nutrients. The nutrients in oatmeal include: vitamin E, Zinc, selenium, copper, iron, manganese and magnesium. Oatmeal also contains significant amounts of protein, soluble and insoluble fiber. Some reports indicate that oatmeal may reduce LDL cholesterol without reducing HDL cholesterol.Oatmeal actually did  work and help for me, my cholesterol went from 257 to 167 eating oatmeal everyday, oatmeal bread and then I added a teaspoon of cinnamon in it. That all happened as quickly as three months! My HDL was over 100 and the LDL 67. I was thrilled not to be put on medication.
Oatmeal is known to have cancer fighting properties and can reduce the risk of heart disease. Oatmeal is 100% natural. Excluding flavored oatmeals, the only ingredient you will find in an oatmeal box is oatmeal. Oatmeal is an easy and tasty meal, and did you know that currently approximately 80% of US household have some type of oatmeal in their cabinets. 

Breakfast Oatmeal Recipe.
(Click on this title for more oatmeal recipes above)


Lowfat Oats and Raisin Cake

1 1/2 cups water
1 cup old-fashioned oats
1 cup dark raisins
1/2 teaspoons salt
1 cup packed dark brown sugar
1 cup unsweetened applesauce
1/4 cup vegetable oil
1 1/2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
2 large eggs
confectionery sugar
optional:  add 1 cup of blueberries and 1/2 cup chopped walnuts or pecans 
13 by 9-inch baking pan

Bring the water to a boil in a medium-size saucepan over moderately high heat add oats. When the liquid returns to a boil , stir in the raisins and salt. Reduce the heat and simmer 4 to 5 minutes, stirring occasionally, until the oats are soft and the water is absorbed. Remove from heat, stir in the sugar , applesauce, and oil. Cool to lukewarm. Meanwhile, heat the oven to 350 degrees, and grease the pan. Put the flour, baking soda, cinnamon, and nutmeg into a large bowl. Stir to mix well. Stir the eggs into the oat mixture. Add the flour mixture, and stir just until moistened. Spread in the prepared pan and bake 30 to 40 minutes, or until the cake starts to shrink from the sides of the pan and a wooden pick inserted in the center of the cake comes out clean. Place the pan on a wire rack to cool. Serve with whipped cream or we like it plain with confectionery sugar over the top.

Monday, July 18, 2011

Heart Smart Garlic Naan Bread



                           
  A diet high in whole grain foods is associated with a significantly lower risk of developing cardiovascular disease, including heart disease and stroke according to many studies.
A grain is "whole" when the entire grain seed is retained: the bran, germ and the endosperm. The bran and germ components are rich in fiber, vitamins, minerals, antioxidants, and healthy fats. These are the parts removed in the refining process, leaving behind the energy-dense but nutrient-poor endosperm portion of the grain. Examples of whole grain foods include wild rice, popcorn, oatmeal, brown rice, barley, wheat berries and flours such as whole wheat.
In addition to protecting against cardiovascular disease, which accounts for one-third of deaths worldwide, there is evidence that whole grains also project against diabetes and other chronic conditions.

1 teaspoon active dry yeast, 1/2 tsp agave nectar, 1/2 cup luke warm water (slightly warm when skin touches the water)

1 1/2 cups whole wheat flour

1/4 teaspoon kosher salt

2 tablespoons Canola oil or olive oil

2 tablespoons fat free plain yogurt
1 teaspoon garlic powder

In a small bowl, combine the yeast and agave nectar. Add the water to the yeast then still in agave nectar. Let sit until frothy, approximately 5 minutes.
 In a large bowl, combine the flour,garlic powder and salt. Make a well in the center and add the yeast mixture, oil, and yogurt.
 Knead together for 3 minutes, adding more flour as needed. I used an industrial kitchenaid mixer. Place dough in an oil sprayed bowl and cover with plastic wrap, then a towel. Rest and rise for one hour.

  You will need to punch down the  risen dough then divide it into 6 balls. Roll each ball out on a floured surface until about 1/4 inch .
I use a george foreman grill to bake mine. If using an oven, place in hot oven of 400 degrees and bake 8 to 10 minutes on a baking pizza stone or in a cast iron pan.
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Monday, July 4, 2011

Baked Fish with Whole Wheat Linguine


 1 lb Halibut or other white fish cut into stick shaped piece
2 pounds of plum tomatoes gone through the food processor leaving a little chunky
2 tablespoon fresh chopped parsley
2 cloves fresh garlic chopped
2 tablespoon olive oil
1 fresh basil leaf
1/2 teaspoon each garlic powder, oregano dried
kosher salt and pepper to taste
1 cup of  Italian flavored panko style breadcrumbs
1 egg white
1 box whole wheat linguine
First prepare sauce.
In a large sauce pot, saute the garlic in 1 tablespoon of olive oil until browned. Add the tomatoes, spices except for basil leaf and parsley. Simmer on low for 1/2 hour, keep warm, adding the basil leaf and 1 tablespoon of parsley.

Boil the water and as much pasta as you need for your family in salted water, drain then toss with the last tablespoon of olive oil. Set aside. While pasta is cooking prepare the fish.

 Beat egg white with 1 tablespoon of water. Spread crumbs onto wax paper.  Dip pieces of fish into egg then bread crumbs. On a oil sprayed cookie sheet bake fish for 25 minutes on 350 degree oven until browned.

Assembly:
Place pasta on the plate, top with tomato sauce and fish on the side.. Sprinkle with parsley.

NOTE:
Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. So whenever you can, choose whole grains over refined grains. The reason why?
Whole grains haven't had their bran and germ removed by milling, making them good sources of fiber — the part of plant-based foods that your body doesn't digest. Among many health benefits, high-fiber foods also tend to make you feel full longer.
Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don't have as many nutrients as whole grains do, and they don't provide as much fiber naturally.

Tomato Are Good for your Heart!

Because of the Vitamin B and potassium in tomatoes, they are effective in reducing cholesterol levels and lowering blood pressure. Therefore, by including tomatoes in your regular balanced diet you can effectively prevent heart attacks, strokes as well as many other heart related problems that may threaten your life.

By the way there is still time for the giveaway click here for details, ends on July 9th!