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- Flaxseed Oatmeal with Blueberries
Flaxseed Oatmeal with Blueberries
This recipe is appropriate for individuals with high blood pressure (hypertension). It includes whole grains, flaxseed, blueberries, and pecans, which are all beneficial for maintaining heart health and controlling blood pressure.
Adapted from MyRecipes, by Hunter Lewis
Ingredients
- 3 cups water
- 2 cups old-fashioned rolled oats
- 3 tablespoons ground flaxseed
- ⅛ teaspoon kosher salt
- ¼ cup whole milk
- 1 ½ tablespoons butter
- 1 cup frozen blueberries
- 1 tablespoon blueberry preserves
- ½ teaspoon grated lemon rind
- 1 tablespoon fresh lemon juice
- 1 teaspoon raw sugar
- ¼ cup coarsely chopped pecans, toasted
Method
- Bring 3 cups water to a boil. Stir in oats, flaxseed, and salt. Reduce heat to medium-low; cook for 6 minutes or until tender, stirring frequently. Stir in milk and butter. Meanwhile, combine blueberries and next 4 ingredients (through sugar) in a microwave-safe bowl; microwave at HIGH for 1 1/2 minutes, stirring every 30 seconds. Divide oatmeal among 4 bowls. Top with blueberries and pecans.6 min timer
High blood pressure check: watch for salt, stock cubes, soy sauce, cured meat, cheese and other high-sodium packaged foods. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
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This recipe also fits: Balanced recipes, Vegetarian recipes.