February is National Heart Month!
Maintain a healthy heart by consuming oats for breakfast. Oats contain soluble fiber, which lowers cholesterol levels by removing plaque build up in the arteries making the heart pump more efficiently.
Oats can be made into oatmeal or added to yogurt, pancakes, and smoothies.
You just can’t find a more perfect food for the month of February (heart health month ablaze in the color red) than the ancient pomegranate seed.
They have been around for 4,000 years and have been a symbol of hope, prosperity and abundance. Small but mighty these little bubble-like (juice packed) seeds are considered a true “superfood” because of their high nutrient content.
For a mere 70 calories per half cup of seeds you get a nice amount of the minerals calcium, magnesium and potassium as well as a shot of vitamin C and a whopping 5 grams of dietary fiber.
Try sprinkling red pomegranate seeds on anything and everything from salads to pancakes!
Recipe: Oatmeal Protein Pancakes with Pomegranate seeds
Start off your Valentine’s Day with love by adding shredded beets to your pancakes for a natural red food coloring and additional antioxidants and phytochemicals.
Yield: 2 pancakes (1/3 cup of mixture per pancake)
- 2 fluid ounces of egg whites (or 2 eggs with the yolk removed)
- 1/3 cup of rolled oats
- ½ medium banana, mashed
- 2 teaspoons of ground flax seed
- 1 teaspoons of cinnamon
- 2 Tablespoon of beets, shredded *
Topping: pomegranate seeds
Additional topping ideas: blueberries, blackberries, chocolate chips, unsweetened coconut, and unsweetened cocoa powder
* if you don’t have beets on hand, you can substitute minced or pureed strawberries
Mix all the ingredients into a small bowl to make the pancake batter.
Spray a pan with olive oil or canola oil.
Place 1/3 cup of the pancake batter on the pan.
On medium heat, lightly brown each side of the pancake.
Serve immediately with optional toppings.
Nutrition Information Per Serving:
- Calories: 210 calories,
- Fat: 4g,
- Cholesterol: 0 mg,
- Sodium: 116 mg,
- Carbohydrate: 35 g,
- Dietary Fiber: 7 g,
- Sugar: 10g,
- Protein: 11 g