Here's a recipe I prepared for breakfast today from Runner's World.
Stick-to-your-ribs steel-cut oats are packed with betaglucan. According to a 2011 Nutrition Journal study, this soluble fiber an help slash LDL (or so-called bad cholesterol) levels. Research shows cocoa antioxidants help relax blood vessels, ease blood pressure, and improve circulation. Ground flaxseed is rich in omega-3s, which reduce inflammation in arteries.
In a pot, boil 1-1/2 cups steel-cut oats, 2 cups water and 2 cups milk. Simmer 15 minutes. Stir in 1 mashed banana, 3 tablespoons ground flaxseed, 1-1/2 tablespoons cocoa, 1 teaspoon cinnamon, 1/4 teaspoon nutmeg, and 1 cup water. Cook 10 minutes. Add 1/3 cup walnuts and 1/3 cup dried tart cherries (I used cranberries). Serve with maple syrup and blueberries.
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