Plant Based Foods are the Only Place Where Fiber is Found – and Oats are Champions.
Fiber along with antioxidants, anti-inflammatory and many other phytonutrients are key to the heart protection, diabetes reduction, improved bowel function, immune system support and even mood benefits offered by a plant based diet.
Your box of oats is allowed to make the evidence based claim of “OATMEAL CAN HELP REDUCE CHOLESTEROL” “3 grams of soluble fiber from oatmeal daily in a diet low in saturated fat and cholesterol may reduce the risk of heart disease”. Research has shown a 5-8% reduction in cholesterol. A portion = 1/2 cup dried oats = 1 cup cooked oats = 2 gm of soluble fiber. I like oatmeal, but granola is my favorite – and I can easily eat 1 1/2 – 2 cups for breakfast of “Dr. Bob’s Granola”. 1 1/2 cup of Dr. Bob’s Granola contains 6 gm of soluble fiber and 15+ grams of protein! (and many other phyto nutrients)
The Soluble Fiber in Oats – Beta Glucan – Also Plays a Role in Fighting Cancer Cells
Oats and barley, (also shiitake and reishi mushrooms, algae and sea weed) contain the soluble fiber Beta Glucan which is being researched for it’s role in fighting cancer cells.
Ingredients for Dr. Bob’s Granola
11 cups old fashioned rolled oats
1 cup bran cereal (leave out for gluten free)
1 cup wheat germ (leave out for gluten free)
1 cup sunflower seeds (optional)
1 cup almonds (or chopped walnuts)
1 ½ cup apple sauce
½ cup molasses
½ cup of brown sugar
½ cup of water
1 Tbsp cinnamon
1 Tbsp vanilla
1 ½ tsp salt
Raisins and Dried Cranberries (optional)
Place the oats, bran, wheat germ, seeds and almonds in a large mixing bowl
Place the applesauce, molasses, brown sugar, water, cinnamon, vanilla and salt in a small bowl and heat for 1 minute in the microwave; mix well. (heating it lightly helps the sugar dissolve and mix well with all the ingredients)
Pour these heated ingredients over the dry ingredients and mix thoroughly
Put the granola mixture spread out (about a 1 “ layer) on nonstick cookie sheets.
Cook at 325* for 30 minutes (check it sooner in case your oven temperature varies) – it will be crispy and browned when done. Allow to cool completely.
If you like, you can mix in raisins and dried cranberries at this point – amount as desired (cranberries are a good iodine source)
Place in storage container (I save the cute round oatmeal boxes) Does not need to be refrigerated. Easy to pack for traveling.
Are you up and out the door before your stomach is ready for breakfast?
Sometimes when I’m leaving early in the morning, and not ready to eat yet, I put some granola in a tupperware container, chop in an apple, sprinkle on some ground flax seed and cinnamon, pour some almond milk over it — and I’ve got a yummy “to go” breakfast; remember to take a spoon!”
I enjoyed a bowl of granola while writing this blog!
Have a great start to your day!!
Enjoy this video “Can Oatmeal and Reverse Heart Disease” by Dr. Michael Greger, author of the extensively researched book “How Not to Die”.