February is American Heart Health Month. Heart disease is the leading cause of death in Ohio for both men and women. We can reduce the risk of heart disease by promoting a healthy diet and lifestyle. One key to heart health is eating foods low in saturated fat, trans fat, cholesterol and sodium. Choose foods high in omega-3 fatty acids and fiber.
Eating a well-balanced diet includes a combination of whole grains, lean proteins, fruits and vegetables, and low-fat dairy. To celebrate Heart Month, take the time to evaluate your diet to make sure you are eating heart healthy foods.
Heart Healthy Foods
• Whole grains: brown rice, oatmeal, whole grain pasta
• Vegetables: broccoli, asparagus, tomatoes, spinach & red bell peppers
• Fruits: oranges, blueberries, red grapes, cantaloupe, papaya
• Beans: red, black or kidney beans
• Omega-3 fatty acids: tuna, salmon, olive oil, flax seed
• Nuts: almonds or walnuts
This baked oatmeal recipe is a good source of fiber, fruit and calcium. This recipe is a great make ahead treat to reheat for a quick healthy breakfast or snack. It also is great to serve for overnight guests.
Apple Cinnamon Baked Oatmeal
2 cups old fashioned oats (not instant)
1 ½ cups fat free milk or soymilk
2 egg whites
¼ cups packed brown sugar
½ cup applesauce
1 teaspoon baking powder
1 ½ teaspoons cinnamon
1 teaspoon vanilla
1 tablespoon melted margarine
1 ½ cups diced apple
1. Preheat oven to 350 degrees. Coat an 8 by 8 inch baking dish with cooking spray and set aside.
2. In a small bowl, whisk together egg whites, brown sugar, milk, vanilla, applesauce, margarine, and cinnamon together.
3. In a larger bowl combine the oats and baking powder. Pour the wet ingredients into the bowl with the oats and mix well. Gently stir in diced apples. Pour oatmeal mixture into prepared pan. Bake 30-40 minutes, until top is firmed and a toothpick comes out clean in the center. Remove from the oven and serve warm. Add additional toppings to baked oatmeal if desired. Also, you may refrigerate and reheat for use later. Make a big batch on Sunday to use as a healthy breakfast all week long!
Nutritional Facts: 1 square equals 160 calories, 3 g fat, 80 mg. sodium, 4 g protein, 3 g fiber, 30 g total carbohydrate
Start today to take better care of your heart health by including heart healthy foods, exercising and promoting a healthy lifestyle!
Written by: Beth Stefura M Ed, RD, LD, Ohio State University Extension Educator
Carolyn W. Gunther, Ph.D. Assistant Professor, Extension State Specialist, Ohio State University
Cheryl Barber Spires, R.D., L.D. Program Specialist, SNAP-Ed, Ohio State University Extension
Liz Smith, M.S., R.D., L.D. NE Regional Program Specialist, SNAP-ED, Ohio State University Extension
Be one in a million this American Heart Health Month. Retrieved from Centers for Disease Control and Prevention website: http://www.cdc.gov/features/heartmonth/