Tips

Oatmeal

Knock out your fiber needs with cholesterol-lowering oatmeal! Just one serving of oatmeal (1/2 cup dry) has 2 grams of soluble fiber. According to the Mayo Clinic, 10 grams or more of soluble fiber daily decreases your total and LDL (bad) cholesterol. We’ve got tasty ways to get your day started right by enjoying high-fiber oatmeal. For each bowl, start with 1/2 cup of instant or dry oatmeal. Cook according to package directions, then add our delicious themed toppings.

• Pumpkin Pie Oatmeal

You’ll definitely love the pumpkin flavor in this sweet bowl of oatmeal.

Ingredients:
* 2 tablespoons fat-free vanilla yogurt
* 1 tablespoon pumpkin butter
* 1/8 teaspoon pumpkin pie spice

Nutrition: 137 cal., 2 g total fat (1 g sat. fat), 0 mg chol., 44 mg sodium, 27 g carb., 2 g fiber, 4 g pro.

• Cheesy Hash Brown Oatmeal

This recipe is a staff favorite! The oats blend right in with the hash browns for a south-of-the-border taste.

Ingredients:
* 1/4 cup cooked hash brown potatoes
* 2 tablespoons shredded Monterey Jack cheese
* 1 tablespoon salsa

Nutrition: 244 cal., 11 g total fat (4 g sat. fat), 13 mg chol., 310 mg sodium, 29 g carb., 3 g fiber, 8 g pro.

• Tropical Coconut Oatmeal 

Get whisked away to the tropics with a bet-you-never-tried-it combo of flavors in this oatmeal.

Ingredients:
* 1 tablespoon macadamia nuts, chopped
* 2 tablespoons toasted, shredded coconut
* 2 tablespoons dried pineapple

Nutrition: 262 cal., 13 g total fat (6 g sat. fat), 0 mg chol., 54 mg sodium, 34 g carb., 4 g fiber, 5 g pro.

• Hot Cocoa Oatmeal 

Think hot cocoa mix only goes a mug? We’ve re-envisioned it as an oatmeal topper.

Ingredients:
* 1 tablespoon instant hot cocoa mix
* 2 tablespoons mini marshmallows

Nutrition: 221 cal., 3 g total fat (1 g sat. fat), 0 mg chol., 156 mg sodium, 44 g carb., 3 g fiber, 5 g pro.

• Bacon & Salsa Oatmeal

This oatmeal recipe proves that you can still enjoy bacon on a heart-healthy diet if you eat it in moderation.

Ingredients:
* 1 strip chopped, cooked bacon
* 2 tablespoons reduced-fat cheddar cheese
* 2 tablespoons diced tomato
* 1 tablespoon sliced green onion

Nutrition: 172 cal., 8 g total fat (3 g sat. fat), 17 mg chol., 295 mg sodium, 16 g carb., 2 g fiber, 10 g pro.

• Blueberry Nut Oatmeal 

No pancakes here! Transition traditional flapjacktoppers into oatmeal flavor-boosters.
Ingredients:
* 1/4 cup blueberries
* 1 tablespoon chopped walnuts
* 1 tablespoon maple syrup

Nutrition: 204 cal., 7 g total fat (1 g sat. fat), 0 mg chol., 7 mg sodium, 34 g carb., 3 g fiber, 4 g pro.

• Apple Crisp Oatmeal 

Crisp apples, granola, and almonds put bite in your oatmeal bowl.

Ingredients:
* 1/2 cup chopped apple
* 2 tablespoons low-fat granola
* 1 tablespoon chopped almonds
* 1/8 teaspoon apple pie spice

Nutrition: 200 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 40 mg sodium, 34 g carb., 5 g fiber, 6 g pro.

• Peanut Butter Cup Oatmeal

A dab of peanut butter and a sprinkle of chocolate chips are all you need to jazz up your oatmeal.

Ingredients:
* 1 tablespoon creamy peanut butter
* 1 tablespoon mini chocolate chips

Nutrition: 257 cal., 14 g total fat (5 g sat. fat), 0 mg chol., 78 mg sodium, 27 g carb., 3 g fiber, 8 g pro.

• Turtle Sundae Oatmeal 

Pure indulgence, this sweet treat hardly seems like another boring oatmeal breakfast.

Ingredients:
* 1/4 cup fat-free whipped dessert topping
* 2 tablespoons pecans
* 1 tablespoon sugar-free caramel dessert topping

Nutrition: 252 cal., 12 g total fat (1 g sat. fat), 0 mg chol., 45 mg sodium, 34 g carb., 3 g fiber, 4 g pro.

• Trail Mix Oatmeal

Bring trail mix to your breakfast table by tossing the grab-and-go bits on your oatmeal.

Ingredients:
* 2 tablespoons mix dried fruit bits
* 2 tablespoons dry-roasted mixed nuts
* 1 tablespoon flaxseed

Nutrition: 276 cal., 14 g total fat (2 g sat. fat), 0 mg chol., 18 mg sodium, 33 g carb., 6 g fiber, 8 g pro.

Oat & Chocolate Parfait

Oat & Chocolate Parfait

Ingredients:

• 1 cup instant oats
• 2 cups water
• 1/2 cup + 2 tbsp coconut milk
• 2 tbsp water
• 1/4 cup + 1/4 cup dark chocolate chips
• 1 tsp vanilla
• 1/4 tsp instant coffee powder
• 1 pinch salt

Directions:

Dry roast the oats for a few minutes and let it cool completely. Once cool, grind it into a fine powder. Combine the oats powder with the rest of the ingredients (except the 1/4 cup chocolate chips and 2 tbsp coconut milk) in a pan and slowly bring it to a boil stirring continuously. Let it cook for a minute or two till the oats is cooked through.

To make the parfait, spoon some chocolate oatmeal into a small glass and place some chocolate chips on it. Top it with more oatmeal and one more layer of chocolate chips. Cover it with one last layer of oatmeal. Do this when your oatmeal is still hot as that will help the chocolate chips melt.

Finally drizzle the coconut milk and a couple of chocolate chips on top to garnish.

Serve hot.

Lime and Coconut Balls

Lime & Coconut Protein Balls

Ingredients

100g almonds
500g soft dates, soaked and drained
5 scoops Whey Protein
zest of 2 limes
juice of 2 limes
3/4 cup shredded unsweetened coconut
1 tsp vanilla
water as required

Directions

Process cashews, almonds, whey and dates in food processor until finely ground and combined. Add in remaining ingredients, except water, and puree until it starts to stick together. (When you pinch it it should stick together - if it doesn’t you may want to add water).
Press into a glass dish (about a 9” pie plate or square should work) or roll into balls, sprinkle with some more coconut if you want, and refrigerate for an hour or so to let flavors work together and to firm up. Yum!

Per Ball:

Calories: 130 grms

Protein:  8 grms

Carbs:   15 grms

Fat:      4.5 gms