February is heart-health month, and nope, this post has absolutely nothing to do with roses or Valentine’s Day. We’re talking about your ticker, that vital organ that pumps blood to your entire body. By now you may have heard that cardiovascular disease is the leading cause of death in the United States; as a cardiac transplant dietitian I’m here to share some diet and lifestyle tips you can do today to help improve your heart-health. Your heart will thank you down the road.
1. Hold the salt: Excess salt or sodium contributes to high blood pressure, a major risk factor for heart disease. Salt lurks in loads of processed foods like canned soups and sauces, frozen dinners, packaged ramen noodles, cheeses, sausage, bacon, and deli meats (just to name a few). Read nutrition labels carefully to become a sodium sleuth, and try capping you daily intake to no more than 2,300 milligrams. Some good news? Oat My Goodness has no added salt, and each flavor has less than 10 milligrams of sodium per serving!
2. RELAX: It’s no surprise that stress can have a detrimental affect on your heart and overall health. Find ways to cope with your daily pressures -- whether it’s by meditating, exercising, or taking an extra ten minutes to enjoy your Oat My Goodness breakfast.
3. Get the 411 on fats: To sum up the most recent research, aim to limit foods high in saturated fats (like whole milk and red meat) and avoid trans fats (found in stick margarine and some packaged pastries). In their place, focus on eating beneficial unsaturated fatty acids that play a role in lowering your cholesterol levels and reducing risk of heart disease. Foods like fish, nuts, flaxseeds, chia seeds, and olive oil can help you get your daily dose.
4. Fill up on fiber: Found in fruits, vegetables, oats and whole grains, fiber binds to cholesterol and takes it out of your body before it is absorbed. It also helps you feel full and maintain a healthy weight. Looking for a fiber-rich breakfast? Try pairing your Oat My Goodness granola with plain Greek yogurt, berries, and chia seeds.
5. Stand up for your health: Literally, stand up. Many studies suggest that more time sitting is linked to increased risk for heart disease. Find ways to stay on your feet during the day like standing while talking on the phone, waiting for the subway, or sending work emails.
6. Schedule a checkup: Head to your doctor and ask about your blood pressure and cholesterol. Optimal blood pressure is less than 120/80 mm/Hg and total cholesterol should ideally be less than 200 mg/dL. Don’t forget to talk to a Registered Dietitian for more specifics on how your diet affects your overall health.
By Rebecca Forman MS, RD
We love eating our granola with the obvious yogurt or milk, but it's always fun to think of unexpected ways to incorporate OMG into a recipe. This brulée makes a great breakfast or dessert. And who doesn't like bourbon in sweet treats? We challenge you to try it and let us know what you think. Here it goes:
1 1/2 cups of Vintage granola
1/4 cup dried currants
2 tablespoons of bourbon
1 cup of water
1/2 cup whipping cream
1 tablespoon maple syrup
2 tablespoons table sugar
*Preheat your oven for 350 degrees.
*Mix granola with dried currants, bourbon and water in a small saucepan; bring to a boil.
*Lower to a simmer and cook for 10 minute until the water has been mostly absorbed.
*Transfer to 1 larger baking dish (or two smaller ones) and bake for 15 minutes.
*Remove the oatmeal from the oven, cover with table sugar, and then broil for a few minutes until the top is golden and hard.
Maple Whipped Cream:
*While the oatmeal is baking, make your maple syrup whipped cream by beating whipping cream until soft peaks form.
*Add the maple syrup and beat for one minute more.
Remove from the oven and serve with the maple whip, a few sliced berries, and a sprinkling of Vintage granola for texture.
Adapted from Jessica Fiorillo, Feed Me Dearly
Halloween is around the corner and we have the perfect treat for you: DIY Mini Caramel Apples!
WHAT YOU WILL NEED:
2-3 large honey crisp apples
Oat My Goodness Vintage Granola
Wooden skewers (cut in half)
1. Peel skin off apples with potato peeler.
2. Use melon baller to make apple balls. Tip: push into the apple first, then turn out for a better shape.
3. Stick wooden skewers in apple balls.
4. Warm caramel apple dip in the microwave, dip apple ball in caramel, spin and twist until covered.
5. Top (or dip) in Vintage.
6. Place on parchment paper + enjoy right away!
This recipe was created by and featured on our team member, Laura Coggins, blog Little Frills!
One of the first lessons of Keri Glassman’s Nutritious Life Class included the truth behind fats. A common misconception exists in our society that fats make you gain weight. This misconception is responsible for the low fat-/non-fat diet fad. For so long, so many people believed that the answer to losing weight was in a lack of fats, but we know now that that is wrong.
When we talk about fats being good for you, we aren’t talking about fried foods or pizzas dripping with grease. We are talking about healthy fats such as olive oil, nuts, coconut, and avocado. These ‘good fats’ are good for you, giving you energy, helping you absorb vitamins and they will keep you satisfied.
Why do we bring this up? We have seen a common trend where consumers immediately turn to the nutritional label on the back of our bags. That is a good thing – you should know what you are putting in your body. But, many people go straight to the total fat that is listed. Many people ask, “Why is it so high?”
So, why do our bags have 7 grams of fat? Because we use plenty of good fats to make our granola, which will leave you full and satisfied. We use olive oil, coconut, and a variety of nuts depending on the flavor (cashews, pecans, almonds, peanuts, macadamia nuts).
We are feeding you the healthy kind of fat, not the kind you want to avoid!
-Yasaman Vojdani, Nutritious Life Certified
We are going to cave into the pumpkin craze because it doesn’t really feel like fall without some pumpkin in our lives. Are we right? These oats taste like pumpkin pie without the added sugar or guilt. This recipe is so comforting and it's insanely delicious. We know that once you try it, you will want to make it over and over!
¼ cups old-fashioned oats
1/3 cup macadamia milk (we used Milkadamia)*
¼ cup plain yogurt (we used Siggi’s nonfat skyr)
1 heaping spoon of pure pumpkin puree
1 tsp. pumpkin pie spice
3 dashes of cinnamon (the more, the better!)
1 tbsp. shredded coconut
1 tbsp. raisins
1 tbsp. almond butter (we used Solstice Canyon’s Cardamom flavor)
1 handful of blueberries
¼ cup Vintage granola
½ Persimmon, cubed
-Place all these ingredients into a mason jar and shake well.
-Place in the fridge overnight.
-In the morning, top with Vintage granola and additional fresh fruit of choice (we added persimmon to keep it very seasonal!)
*If you prefer a thicker consistency, add a bit less milk.
Just three ingredients- sign us up! In just minutes, you can have yourself a delicious and clean energy bar. These bars are even delicious frozen. They are a great grab and go snack especially when that 3 PM afternoon slump comes around.
1 cup pitted dates, soaked for 20-30 minutes
½ cup cream peanut butter or nut butter of choice
½ cup of Vintage granola or your favorite flavor
- Once dates have been soaked and drained, add them to the food processor with the nut butter.
- Pulse until the mixture becomes a smooth and thick consistency.
- Add the granola and use a spatula to gently fold it in.
- Line a 6x6 baking tray with parchment paper.
- Spread the mixture onto the tray to create a 1-1 ½ inch thickness.
- Place the tray in the freezer for 30 minutes.
- Once chilled, use a sharp knife to cut into desired sizes (to resemble granola bars).
- Either place the bars back in the freezer or keep them in the refrigerator (in an airtight container).
Warning: they are addicting!
This overnight oat recipe is probably our favorite one yet. It’s not only delicious and creamy, but it’s packed with nutrients, protein, and healthy fats. This recipe will be sure to leave you satisfied!
1/3 cup macadamia milk (or nut milk of choice)
¼ cup non-fat yogurt (we recommend Siggi’s Vanilla)
1 tbsp. Solstice Canyon Cardamom Almond Butter
¼ cup old-fashioned oats
½ tsp. Cardamom
1 tsp. chia seeds
Handful of shredded coconut
Handful of blueberries
Fresh berries of choice
Sprinkle of Starshine Granola
-Whisk nut milk, yogurt, and almond butter in a cup (or mason jar) until smooth.
-Fold in the remaining ingredients.
-Once all the ingredients are combined, cover the oats and place it in the fridge overnight.
-In the morning, top with fresh berries and OMG Starshine granola.
-Enjoy every spoonful!
Looking for a pancake recipe that is healthy and takes just minutes to whip up? This one’s for you. Clean and filled with protein, these pancakes are so tasty that it is hard to believe they only have just a few ingredients!
1 ripe banana, mashed
1 whole egg + 1 egg white, beaten
½ tsp. baking powder
1 tsp. vanilla extract
1 dash of cinnamon
- Whisk all the ingredients in a bowl.
- Over medium-high heat, pour ½ the batter on the sprayed (we like to use coconut oil) griddle once it is hot.
- Flip over after a few minutes or once the edges become golden.
- Once both sides are cooked, add the remaining batter.
- Transfer pancakes to a plate and top with your favorite OMG granola, fresh berries and a splash of maple syrup.
Any excuse to have pizza for breakfast is a good one. This recipe is clean, delicious and beautiful! The different textures make this quite a treat without any feelings of guilt.
- ¾ cup oat flour (oats blended)
- ½ cup OMG Vintage Granola
- ¼ cups oats, pulsed in blender a few times
- ¾ teaspoon baking soda
- Pinch of salt
- 1 ½ teaspoons cinnamon
- 1 ½ teaspoons vanilla extract
- 1 large egg (at room temperature)
- 2 tablespoons brown sugar
- ½ cup of coconut oil (melted and cooled)
- ½ cup of raisins (or other mix-ins)
- 1 cup of Siggi’s Vanilla Skyr
- Fresh strawberries and blueberries (or any other fruit of choice)
1) Blend old-fashioned oats in a food processor until the texture becomes similar to oat flour. Make sure to measure after blended (3/4 cup needed).
2) Pulse an additional ¼ cup of oats a few times in the processor to resemble quick oats.
3) In a medium sized bowl mix all the different oats, granola, baking soda, cinnamon, and salt. Mix gently, as the granola is delicate.
4) In another bowl, mix the vanilla extra, egg, brown sugar, and coconut oil. Stir until well combined.
5) Add the dry ingredients to the wet ingredients and mix until combined. Add in the raisins or other mix-ins of choice.
6) Preheat the oven to 350 degrees.
7) Cover the dough and the chill it in the fridge for about 30 minutes.
8) Line a cookie sheet with parchment paper. Roll out the dough like a pizza crust (circular and even width throughout). You can even make two small pies.
9) Bake for 15-18 minutes or until the edges have browned.
10) Allow the crust to completely cool before adding any toppings.
11) Once the crust is ready to go, spread the yogurt on the crust leaving room around the edges. Assemble the fruit on top.
12) Cut into slices and enjoy!
* Store in the refrigerator and consume within 1-2 days.
*Cookie recipe adapted from Chelseasmessyaspron.com
Makes 6 popsicles
1-1 1/2 cups strawberries, chopped/sliced (or any berry of your of choice)
2 cup greek yogurt vanilla, blended
2 tablespoons honey
1 cup Vintage granola
Combine together yogurt, honey, strawberries and scoop of granola into a small bowl. Pour a spoonful of granola into the bottom of each popsicle mold. Then add a heaping spoonful or two of strawberry mixture until the molds are filled. Use a popsicle stick to work out any air bubbles. Insert popsicle sticks into each mold and place the popsicles in the freezer. Freeze for at least 4-6 hours.
To unmold, run the popsicle molds under running water for a few seconds and gently easy the popsicles out. Popsicles will keep in the freezer for several weeks.