October 13, 2013

Creamy Blueberry Yogurt Oats

I recently got my blood work done. Most of you probably already saw all the details on Facebook. After 2 years of being plant-based, I am finally in the awesome range with a cholesterol value under of 139 mg/dL. Based on the Framingham study, the risk of cardiac events in folks with total cholesterol below 150 mg/dL is essentially nonexistent. Yeah!! So what do I attribute this to? Along with giving up meat and dairy, I've added a large bowl of oatmeal to my daily routine. Because Oats are digested slowly, compared to commercially available sugary cereals, oats help maintain sugar levels stable, while providing a longer-lasting steady flow of energy. Unique to oats, are small antioxidant molecules called avenanthramides, which help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease. See this article for more information (Oats and Avenanthramides). In the end, I'm not sure what helped get my numbers down, I'm just glad they are :) !!!

Creamy Blueberry Oats
Prep Time: 5 min

Ingredients (Serves 1):

  1. 1/2 cup Old-Fashioned (Rolled) Oats
  2. 1 tbsp Chia Seeds
  3. 2/3 cup Frozen Blueberries
  4. 1 cup Non-Dairy Milk 
  5. 2-3 tbsp Non-Dairy Yogurt
  6. 1 tsp Vanilla extract
Mix oats, non-dairy milk, chia seeds and 1/2 cup blueberries in a microwave save bowl and microwave on high for 3 minutes. If you want, you can also soak them overnight for the same effect, or cook the oats on the stove-top. In the end you want the oats to be nice and soft, but not mushy or crunchy. Once ready, mix vanilla extract and sweetener (optional) of choice. Transfer to a serving bowl, garnish with remaining blueberries and top off with non-dairy yogurt. I had Vanilla flavored Silk Soymilk yogurt at home today!! Mix well to incorporate the creaminess of the yogurt into the oats and enjoy!

Nutrition Facts (Per Serving): Calories 350 (Fat Calories 102)
Total Fat 11.3 g; Carbohydrates 53.6 g; Fiber 12.8 g; Sugars 14.9 g; Protein 11.2 g

If you liked this recipe, be sure to check out my Recipe Index for more Whole-Food, Plant-Based, No-Added-Oil recipes. You can also like Rugrat Chow! on Facebook. Thanks!

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